The Icing On The Cake

It certainly took awhile. In fact, more than a month after the conclusion of the Straits Times Run at the Hub 2014, but I've finally received a notification on the Straits Times' all-in-one print & digital subscription package (worth more than $300 for a year's subscription). Having placed within the top 25 (nett time) for the 10km category, this little bonus will help me recoup all of the race registration fees that I have paid thus far in 2014.

And the receipt in my mail. $0.00

The Straits Times Run at the Hub 2014

Towards the stadium. Credit to Pixelated (Yeo Kim Song).

As I made the turn towards the stadium, I picked up my pace. Passing two other runners, possibly from the 21km category, I continued into the stadium. Summoning my remaining energy, I kicked hard.

As I glanced at the finish straight ahead, two clocks were ticking. One was counting seconds past 40; the other was ticking at 39, though on its left was a "1". I kicked harder, ensuring that no runner behind could overtake me, and crossed the line.

I stopped my watch in 40:40.

It took about half a year, but I'm finally in the sight of 40.

Backtrack.

I awoke at 4.40am and had cereal for breakfast. I've always had cereal for my pre-race breakfast. Though the exact type of cereal has differed, a meal of cereal has never failed me (tummy upsets etc). Had trouble putting on my contacts, hence by the time we left the house, it was about 5.30am. We proceeded to pick up Uncle Kim Kah before heading towards the Sports Hub.

As we exited CTE, it was awfully crowded. I was concerned. Flag off was in about 45 minutes and I feared negotiating this traffic would affect my ability to reach not just the entry pen, but near the start line in order to ensure minimal congestion - at least for the distance prior to the merging of categories.

At about 6.00pm, Uncle Kim Kah suggested I leave the car - in the middle of the road (due to the jam). Made arrangements with Dad to meet him after the race and I proceeded to jog over to the start. This was to serve as my warm up.

I realised I forgot to take my bottle out of the car to hydrate while waiting. Furthermore, I missed the chance to use the toilets before entering the pen. However, considering the considerable crowd for this heavily-publicised race, I decided to bear with these unfavourable conditions. Promptly around 6.30pm, we were flagged off.

I started about 3m from the front - one of the closest that I had ever managed. However, as I was positioned behind a group of leisure runners, the initial 10-15 seconds were messy, with some jostling as the faster runners overtook them. I was glad to have maintained my balance and then proceeded to execute a relaxed first km. We passed the 1km marker in 4:04, slightly faster than I expected hence I decided to slow minimally. Missed the first water point as it was located to my far right during a left turn (and I run the tangents).

7:19 at the 2km marker. Certainly a misplaced marker. I disregarded this indication but continued at a relaxed but steady effort. The 21km route had merged with us at this point, but running along the F1 track was absolutely sufficient for both categories. I then passed the 3km marker in about 11:50. Once again, as I was certain the markers were inaccurate at this point, I disregarded the feedback.

The 10km route diverged from the 21km route shortly after, taking us along the pavement up Bayfront Bridge. Though the incline and height pales in comparison to Sheares Bridge that runs parallel, it still required substantial exertion. As I shortened my strides and quickened my cadence, a runner overtook me - the first and only time in this race. He would eventually finish right before me.

At the bottom of the bridge, we took a hairpin Uturn before running along Gardens by the Bay. All too familiar was this route as I had run here 2 weeks ago during the POSB PAssion Run for Kids 2014. As I cruised along, I was feeling strong. The 5km and 6km markers flew by. This time, the 6km marker was placed where I had expected it to be (according to an online plot of the route). It was passed in 23+. If all was accurate, I was on track for a sub-40. However, I suspected some additional distance in the remaining 4km would make up for a slightly shorter first 6km.

Continuing along the Eastern side of GBTB, I then entered the Tanjong Rhu district, where the infamous bottlenecks were to occur. Thankfully, with a tiny field of 10km runners and not too large a field of 21km runners, I was able to negotiate the traffic on the grass. Despite the risks associated with running along the grass (such as uneven ground), I decided that it was less disastrous than running into people along the pavement. Just before the 8km mark, I caught up with another 10km runner and encouraged him to stick with me, which he gladly attempted.

Realising that he was slowing, I pulled away, with the Sports Hub now in sight on my left. The 10km route then diverged from the 21km runners, taking me up the Tanjong Rhu Suspension Footbridge.

On Tanjong Rhu Suspension Footbridge. Credit to Running Shots.

The Dutch who previously overtook me was in sight as I descended the bridge. Here, I was greeted by other 21km runners as the route converged. I did not know where to go as the route was not demarcated and marshallers were rather unresponsive. I hoped for the best and persevered at the pace. 

Negotiating the bends. Credit to Running Shiok.

Still around the stadium. Credit to Running Shots.

There were a variety of twists and turns without sufficiently comfortable warnings for me in my fatigued state. I proceeded to catch some of the 21km runners (approx 1:30-1:35 HM runners) and eventually I entered the stadium and kicked hard - even though there was no one within closing distance.

After the finish. Exhausted but satisfied. Credit to Running Shots. 

What went well for me was my pacing by effort. I knew I wanted to focus in the second half finish strongly - and I believe I did. This was possible only because of conservative pacing at the start allowing me not to drop off race pace in the middle miles. 

What went poorly however, on my part, was time management. Not during the race, but before. The new brand of contacts took me more time to wear; the crowded event meant more time should have been factored in to warm up and get to the start (while leaving me relaxed enough to remember to grab my bottle). On the organiser's side, I believe one disappointing aspect was the marking of the route outside the Sports Hub. Orange cones were left to do an ineffective job because they did not differentiate the 21km and 10km categories. In fact, though I was not overtaken in the second half of the race, an individual (15th) finished ahead of me (17th) despite photos at the Tanjong Rhu Suspension Footbridge capturing me passing well ahead of him.  

Though my time management was poor, it was not disastrous. Perhaps most unfortunate was the case of this Kenyan's run (take a look at his Nett time versus the that of the race winners).

He would have triumphed by a huge margin, had he made it in time for the first wave.

This race aside, I now look ahead towards SCMS 2014. The race being IAAF Gold-labelled (though I believe it's for the full marathon, not the 10km), I am more confident of its accuracy in distance. That is where I attempt to dip beneath the 40 minute mark based in not just Nett, but Gun timing as well.

On another note, the renown Haile Gebrselassie will be participating in the 10km race as well - his first race in South-East Asia!

POSB PAssion Run for Kids 2014

14 September '14. This race been the most affordable 10km race I've signed up for. Furthermore, it was for a worthy cause - the POSB PAssion Kids Fund.

As this flag off was at 6.30am instead of some others which flagged off at 7.00am, I would not have been able to arrive on time had I taken the MRT. As such, my dad gave me a lift. This meant I could arrive early enough to deposit my bag.

The turnout for the 10km competitive run was certainly low, due to how this event clashed with the Yellow Ribbon Prison Run 2014. As such, as I entered the start pen about 20 minutes before flag off, it was considerably empty. This let me do a few minutes of warm-up jogs and dynamic stretches before squeezing to the front. One downside was the rather narrow route, hence I was still about 8m away from the start. On a narrow route, this meant easily 10 seconds.

We were flagged off promptly at 6.30am. The countdown was a quiet "5, 4, 3, 2 .. *horn sounds*", without music playing. Personally this was suitable for me, though I'm sure others would have preferred blasting music. My race plan was to take the first 2km slower before running the remaining 8km at 4:10 pace and so I did not jostle to the front. 

Perhaps this may have cost me some time as I was running well below threshold for the first 600-800m. Unfortunately, I could not increase my pace due to the narrow course. I waited for the crowd to disperse before trying to pick up my pace. The 1km marker was passed in 4:37, well slower than what I was hoping for. I picked up the pace to what felt like a 4:15 effort.

As the crowd gradually started thinning and we passed the various domes of Gardens By The Bay (GBTB), I passed the 2km marker in 9:13. I was certain the marker was misplaced - I was running faster than a 4:36 (time between 1-2km). Whenever this happens I'd be discouraged - feedback on my pace would henceforth be inaccurate, or accurate but I wouldn't be certain. I proceeded to run by effort.

Towards the 3km mark (passed at 13:27) came the ascent up Marina Barrage. This came as a surprise because according to the route, we were supposed to take this path as we headed back to the start (around 7km). Nonetheless, I didn't really care too much. Just pumped my arms, controlled my breathing and took rapid steps. Thankfully the runners were fairly dispersed as the route was only wide enough for 2-4 runners, hence I could overtake a few on the ascent (and corresponding descent). The overtaking had begun for me. I take pride in running as evenly as possible such that I would not be overtaken after the first few km in a race.

From then on, it was about gradually overtaking. There weren't many runners within reach to latch on to as I passed the 4km marker (17+). Occasionally I'd find a runner I'd catch up with and encourage to run together, but most eventually told me to go ahead as they slowed. Towards the 5km mark, I saw the front runners on their return journey (the route was nearly a loop). Eventually I caught sight of a male runner amongst the top 5/6 that would eventually go on to finish as the male right before me. As I approached the turn around point, I also passed the 5km mark in 21:37. Way off from the sub-42 that I was hoping for, but hoping that the distance markers had been placed further than the actual distance I had run.

As the U-turn took us back in the direction of the barrage, I felt a moderate but consistent headwind as we were running along the bay. This northern breeze was to continue until I eventually returned to Marina Barrage (passing the 6km marker in 26:04 and the 7km marker). As we had already run the ascent, we then proceeded past GBTB and along the waterfront. 

I passed the 8km marker in about the mid-34s. I knew this meant that if I were to run about 4:15 for my remaining 2km, I should finish sub-43 and I was prepared to be content with that. However, the 9km marker was passed in 38:00. Perhaps the additional distance not indicated by the km markers was now being "compensated". Renewed, I gradually picked up the pace, chasing a 42.

Far ahead were 2 competitors, a man and a lady (the eventual women's runner up). They were possibly 20 seconds ahead and I saw the man strongly outrun the lady as he headed home. Meanwhile, it was my turn as I made the final turn to the straight, while catching sight of a 40+ on the clock. I knew I would go below 42. With no one to chase and the nagging feeling that the race was shorter than 10km, I strode to the finish and stopped my watch. 

It was a hard effort, but not an excruciating one. 41:08 on my watch, probably less based on chip Nett time as I usually start my watch early and stop it late. Just checked and found it to be 41:00 as seen below. Though the route was quite certainly shorter than 10km based on my effort level. GPS data seems to record between 9.75-10km, with most around the 9.9km range.

Overall, I'm pretty pleased with this run - with regard to the organisers and my own effort. Race fees were kept low despite this being a run with a cause. Furthermore, the race pack was packed (with freebies). The route was certainly fresh for me, this being the first time I had ever ran around Marina Barrage (besides SCMS 2012). The downsides were the poorly placed distance markers (and distance?) and fizzy isotonic drinks which were tough to stomach while running. On my part, I was glad with the effort - slower beginning before picking up the pace, yet not running myself dry on reserves. I hope to reserve the hard effort for the Straits Times Run at the Hub 2014 in about a week's time.

Resting my eyes around the 9km mark. Credit to Running Shots.

Striding down the final stretch. Credit to Pixelated (Yeo Kim Song).

41:00:401. I would have been grimacing had this race been of complete distance.

Overall Rank (Men's) : 15. This comes after factoring in the
top 5 corporate challenge finishers, who finished ahead of me.

Off

To be honest, the 6.4km tempo on the treadmill today felt awful. Perhaps it was a little unwise of me to decide to proceed with this run despite having barely recovered from a flu. Precipitating matters was a rather unpleasant feeling after a late and heavy lunch (cream pasta). 

Though I did complete the run in under 27mins, it was certainly an unpleasant, forced run. This contrasts with a faster 7km tempo nearly a month ago that felt relatively effortless. This workout may have been unpleasant, but my consolation is that it's a joy to run, with whatever God-given ability I possess and have cultivated.

All I can do is hope for the best as I seek to recover in time and run a controlled but confident race this Sunday, at the 10km POSB Run for Kids 2014 race.

Rest, Resume, Recognise

After 2 approximately 60km weeks and a satisfying 15km race, I decided on the need for a deserving break. 

It is deserving because of the greater volume that I had handled during those 2 weeks, during which I also ran 2 races - Run for Life 2014 and Race Against Cancer 2014. It was needed because I was gradually starting to feel lethargic when I awoke in the mornings, and sleeping much longer durations when I did not set an alarm.

The week-long break consisted of easy running throughout, averaging about 5:15-45/km. I finished off the runs with strides just to loosen the legs. In addition, a session of swimming and some strength workouts were done to give the legs a rest from the running motion.

As of today (11th August), I am resuming the running workouts. Hoping to generally cover a tempo, a fartlek/interval/hill session and a long run weekly, throwing in a session or two of core work and a session of strength training. Of course, due to existing circumstances as a student, these may not always be possible. Furthermore, even if it is, I'll strive to learn to err on the side of caution with regard to overtraining/injury.

That, I did not do today as I did my first tempo on the treadmill. After strength work and easy running yesterday, I concluded with gentle uphill strides. During my 2nd stride, I felt a sudden pain in my right quad. It seemed like a mild strain, caused by the uneven uphill ground. I immediately decided to stop the strides and rest the night.

This morning, I awoke with still a mild remnant of the pain in the right quad. I was considering postponing the workout. While doing my Experiencing God bible study this morning, this verse (Ephesians 3:20) struck me

"Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us..."

I sensed a prompting to run, regardless of my concern, as an act of obedience - acknowledging that going alongside faith, against common logic, is recognised. I prepared, against common logic.

It can be controversial in acknowledging the cause of an outcome when we do what we want, against logic, while feeling that God was leading us that manner. For today, however, I choose to acknowledge that I was blessed with God's protection as I did my 7km tempo in 29:15. It was paced progressively, it felt easy, I felt I could have nailed a sub-41:30 10km under the treadmill conditions (1% gradient). Yet I strongly believed it was a matter of obedience to what I felt God initially led me to do. 

There is much feeling in what I did today. Perhaps the only more objective aspect, though vague in itself, was the verse Ephesians 3:20. There may be a multitude of explanations, but I choose to acknowledge Him.

Race Against Cancer 2014

This was a race that was high up on my priority list because of the cause it advocated. Personal experience, complemented with what I've been learning in school, highlighted the need for cancer awareness for early detection and treatment (or prevention).

Merely two weeks ago, on 19th July, was the 10km Run for Life 2014, also at ECP. Come 3rd August, I was going to run the 15km - to be the longest race that I would run since Race Against Cancer 2013 where I also participated in the 15km distance.

After arriving about 20 minutes before 7.15am (the official flag-off for the 15km), we hurriedly deposited our belongings before finding the others. Met Wen Shien and passed Sean Joseph's (who overslept) race pack before regrouping with the 94s from Bartley. Not all of us were running the 15km and after a quick prayer, the few of us went in.

The race started early, perhaps 7.13am, according to my watch. I was still making my way towards the front of the start pen when the emcee announced that flag-off was about to begin in 15 seconds. Having only managed to start around 15m from the front, it was a good 20+ seconds after flag-off before I crossed the start. The plan was conservative for this race - begin slow (4:30 for the first km) before trying to speed up a little.

Having crossed the start later than hoped for (5-10 seconds), the route was understandably crowded with runners that start off way too quickly for their ability. I didn't intend to waste vital energy forcing a 4:30 km by compensating for the slow start, instead running by a 4:30 effort wherever I could, passing the 1km marker in 4:47. The route cleared after the 1km mark, and I crossed the 2km marker in about 9:12. I did not think I was running that fast however, so perhaps the marker was slightly misplaced (40m short?). 

En route to the 3km marker, which was passed in 13:06 (the marker possibly misplaced - I certainly wasn't running a sub-4min km), I grabbed hydration - carefully, with both hands - after noticing two runners ahead miss their cups from the volunteers. Unlike a majority of previous races that I've participated in, the volunteers here actually held out cups for runners. Yet due to the speed most runners were moving at, the volunteers often got wet from the "splash" as runners collected their cups. I tried my best to be gentle to avoid getting the volunteers drenched. I ensured I obtained hydration at every point (consistently about 2km apart) - important for this longer distance.

After the first U-turn, I caught sight of Bryan, then Andrew, then Wenshien. Noticing friends along the way is always an encouraging experience. Shortly after, I passed the 4km marker in 17+. Then the 5km in 21:40 or so. It was around that point (5km was near the Cable Ski park) that I overtook the lead female (I was not aware at that time). The route then began to quieten tremendously after I passed the the lagoon.

Just around Angsana Green, now in 9th place.
Credit to Pixelated (Yeo Kim Song).

I passed runners gradually as I clung on to my pace. On every occasion, I'd casually glance across, checking to see if they wore a race bib. A majority, in fact, seemed to just be casual runners embarking on their Sunday run. I suspected I was in a good position, perhaps top 15, and this was pleasantly confirmed when a Caucasian running in the opposite direction (not a race participant) informed me I was in 9th place around the 7km mark. From here on - it was to be a quiet journey. 

Alone - around the 9km mark at the National Sailing Centre.
Credit to the Race Against Cancer 2014 - Photos Facebook page. 

Subsequently, I passed the National Sailing Centre. The quiet journey had only begun to be quieter as I ploughed my way through the NSRCC stretch. I saw a Gurkha returning (after the final U-turn), before I caught sight of a Caucasian, Colin Tung, then two Caucasians running alongside. I passed the 10km marker in about 43:50. After two other runners, I noticed Eugene(from Delta)! He was in 8th, but easily one to two minutes ahead of me - I had no hope of catching him unless he slowed tremendously. 

After I made the final U-turn and headed back, I then caught sight of the lead female and another male (10th) in the distance. They were possibly a few hundred metres back so I knew my spot was safe unless I was to slow immensely. 

I probably did slow a little. I caught sight of the 13km marker just as my clock ticked 58. Sub-8 for the final 2km to get 1:05+. Somewhat resigned to fate and fatigue, yet still glad to meet my estimate of a 1:06, I slowed a little. Definitely not too much however, because I passed the 14km in slightly above 1:02. Yet the final 1km was probably longer than the distance markers indicated. The long home straight was empty, save Eugene way ahead. The long home straight was arduous as well. I crossed the finish just as the clock ticked past 1:07:00. Nett time was around 1:06:45 on my watch.

The home stretch. Credit to Lifestyle1881.

My first top 10 finish :) However, this race had a low participation
rate due to other races taking place on the same day.
Nonetheless, this marks more than a 7min improvement since RAC 2012.

Overall, this race held much motivation for me - first in the cause, second in the enjoyment of running. It was encouraging knowing that friends from all around - army, school, church - were running alongside.

Me, Andrew, a fellow Delta dragon (after I disrupted), Eugene.
Eugene and I finished 8th and 9th respectively.

LKC Medicine. M2s from 4th August 2014.

Frontline Youth from Bartley. Take a close look at my medal (;

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