GOODBYE 2017 & HAPPY 2018

~ GOODBYE 2017 & HAPPY 2018 ~

2017's Objectives

• Achieved Gold Grade for IPPT (Apr). 
• Completed Craze Ultra 101km (Aug) within 21 H (Completed within 19 H due to favourable weather on race day).
• Completed SCMS (Dec) at 6:15H (Did not achieve desire completion timing of 5:30H due to sickness & work commitment)

2018's Objectives

• To lose 5 kg by Jun (lost 5kg in 2017 and will try to lose another 5 in 2018)
• To train and retain Gold Grade for IPPT (Apr). 
• To participate and complete Craze Ultra 101km (Sep) within 20H.
• To participate and complete an overseas/local marathon at 5:30H? (TBC)

Craze Ultra 2017 - Completing My Second 101km Event

Arriving at CP 5 (Photo Credits: Mr Tan Kim Lai)

Last year, I completed my first 101km in 21 hours 15 minutes. As I was still recovering from my sprained ankle, the strategy I used then was to conserve energy by minimal running and maximal power-walking. The lessons learned after completing last year's event was that I should spend less time at the checkpoints. I should also delay any possibility of muscle cramps (I guess it was probably due to the lack of food intakes during meal times).

For this year's event, I aimed to run a bit more, spend lesser time at the checkpoints, and force myself to consume lunch and dinner during the event.

Staying with this plan was really tough, forcing myself to eat was a terrible experience and resting lesser at checkpoints resulted in cramps when I reached the 80km mark. Nevertheless, I managed to stick to my plan and managed to complete this run with an improvement of 2 hour 30 minutes.

My improvements could be attributed to the cooler weather this time round (average temperature was 29 degrees Celcius), the excellent support from the volunteers, and also my training for the past 16 weeks. Most importantly, Mrs Run the Town had been very supportive to my trainings over many weekdays and weekends. Also to note is that we were in the midst of re-locating during this period, she was the master planner for the renovation and house shifting while I was busy with my office work and ultra training.

See below for the 101km Craze Ultra Journey. CYA again next year :)

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My 101km Craze Ultra Journey in Pictures (Thanks to all the photographers)

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Collected by Race BIB & Event T-Shirt the day before the Actaul Event
(Photo Credits: Mrs Run-the-Town)

My Running Gears

At the Starting Point (Photo Credits: Ben Swee from Running Guild)

Vlog at Start Point - Organiser flagging off the 100 milers

Along Mandai Road (12km), Running towards Checkpoint 1
(Photo Credits: Tekko from Running Shots)

Along Mandai Road, Arriving at Checkpoint 1 (Photo Credits: Mr Lex Lin)

Vlog at Check Point 1 (13km)

Vlog at Check Point 2 (21km)

At Sembawang MRT, Lunch after 25 km - Buns

Vlog at Check Point 3 (30km)

Vlog at Check Point 4 (37km)

At Punggol PCN, Arriving at Checkpoint 5 (Photo Credits: Mr Babu Hillary)

Vlog at Check Point 5 (51km)

At Punggol Settlement, Welfie with Harry at about 54 km(Photo Credits: Mr Harry Lim)

Vlog at Check Point 4a (64km)

Dinner at 72km - Ice Cold Chng Tng


Vlog at about 84km
(The temptations to DNF and go home)

At MacRitchie Reservoir, Completed my 101km Mission

My Trophies for 2017 - Medals, Event T and Finisher T

Highest Recorded Temp - 32.7 degree celcius
Average Recorded Temp - 29 degree celcius

50% of the time experiencing cool weather.

Detail Timing
(Source: Racematix)

Strategies to Complete My Craze Ultra 101km (2017)

The running event will be held tomorrow and I have just collected my race BIB. After the past 4 months of 'intensive training', I think I should be ready for the run.

For Strategy, I will be using a similar strategy as per 2016. For this year, I have decreased my planed completion timings and I hope to complete the event within 23 hours (2016 plan was to finish within 25 hour). 

1. SP to CP1    - 2 hr (7 to 9am)
2. CP1 to CP2  - 2 hr (9am to 11am)
3. CP2 to CP3  - 2 hr (11am to 1pm)
4. CP3 to CP4  - 2 hr (1pm to 3pm)
5. CP4 to CP5  - 2 hr (3pm to 5pm)
6. CP5 to CP4  - 2 hr (5pm to 7pm)
7. CP4 to CP3  - 2 hr (7pm to 9pm)
8. CP3 to CP2  - 3 hr (9pm to 12mn)
9. CP2 to CP1  - 3 hr (12mn to 3am)
10. CP1 to EP    - 3 hr (3am to 6am)

For my special needs bag, I will be depositing only 1 bag at CP4, instead of 2016's plan of dropping 2 bags at CP2 and CP4, 

For meals, in addition to the fruits/orea cookies/instant noodle at Checkpoints, I am planning to have my food intakes at Sun Plaza (lunch and dinner) and/or food court at KTP Hospital (dinner).

All the best to the fellow runners participating this event tomorrow.

4 days to Craze Ultra 2017 (12 - 13 Aug 2017)

Time really flies when you are enjoying what you like to do most, we are literally left with 4 days before the flag off.

For the last one month, I have managed to clock a few more B2BR, did some heat conditionings under the sun, and also tapered down my running distances.

Although this is as per my training plan, my body seems to be suffering from aches. I suspect the runs during the afternoon sun had somehow affected me physically.

Heat Acclimatisation

For the next four days, I will concentrate more on stretching exercises. And hopefully, I should recover in time for the event.

See you soon!

5 weeks to Craze Ultra Marathon (12 - 13 Aug 2017)

INTRODUCTION

I am left with the last 5 weeks to train for Craze Ultra 101km. For the 2017 event, I had started my training plan much earlier than last year. This post records the training that I have done from Week 11 to Week 6.

TRAINING SO FAR

A quick recap of my training plan (refer to my previous post) - I intended to clock huge weekly mileages of about 60-70km every week until a month before the event. Also, I wanted to do a back-to-back run (B2BR)(25 -30 km each on Sat and Sun) at least 3 weeks before the event.

Unfortunately, my crazy work-life schedules did not allow me to execute my initial training plans. I ended up clocking lower than expected mileages for consecutive weeks. In the end, I had to adjust my training plans to compensate with even higher weekly mileages with more B2BR.

In the past 6 weeks, I have clocked 5 B2B Runs (21km+11km, 21km+21km, 15km+11km, 25km+23km and 30km+21km). Clocking more B2B runs is certainly tougher, the heart rate for many of the second-day runs are also much higher and enduring than I have expected. For now, these B2BR have certainly increased my endurance level and lesser recovery time is needed before I resume my next run. Also, many of my runs have been done in the most unpredictable tropical weathers.  These have prepared me for any possible kind of climate on race day.

TRAINING FOR THE NEXT FIVE WEEKS

So what's time for the next five weeks? I guess I'll have a few more Long Slow Distance (LSD), a few more B2BR (probably 21+21) and also strengthening/conditioning training to toughen my weaker body parts (i.e. my recovered ankle still suffered from stiffness all this while, and my left inner thigh felt weaken after every long distance). Hopefully, I could regain some strengths and speed that I have been gradually losing in the past few years.

CONCLUSION

I was unable to stick to my original training plan and had to re-adjust it to suit my hectic work-life schedules. It seems that the adjusted training plan was effective and should prepare me sufficiently for the event. But I will never know the effectiveness of this adjusted training plan until I run the actual event on 12 Aug 17.

For now, all I can say is that I shall train hard and avoid getting myself injured.

See you all on race day! :)

11 weeks to Craze Ultra Marathon (12 - 13 Aug 2017)

Reference: http://crazeultra.blogspot.sg/

Other links you might be interested with: 

• 2014 - My 78km (Completed at 13H55m30s) 
• 2015 - 101km (Did Not Finish)
• 2016 - 101km (Completed at 21h15m48s)

BACKGROUND

Running Guild is organising Craze Ultra Marathon on 12 Aug 2017. There are 4 categories for runners to sign up (43km, 74km, 101km and 100miles. Similar to last year, I will be participating in the 101km category.

Craze Ultra 101km Running Route (Recorded using my GPS Watch in 2016)

TRAINING

To prepare for this event, I intend to condition my body by clocking sufficient mileages. If time and physical condition permits, I aim to clock a weekly mileage of 60-70km ONE month before the event. Also, I aim to do a back-to-back (B2B) run (25 -30 km each on Sat and Sun) 3 weeks before the event.

To date, I have clocked an accumulated weekly mileage of 50 km, and completed a half marathon within 3 hours. Compared to last year, my training has started early. This is to allow more flexibility for contingencies planning (especially after I have changed my job posting not long ago).

ON MIND AND BODY

The body and mind are adapting to the training well. Since April, I have been waking up early to run and had lost some weight (~1kg). Running in adverse weather condition and running in loops also build up my mental toughness. Physically, I am still experiencing aches on my "recovered" left ankle. 

The last thing I need for the race is an agitated old injury. I will need to spend more time to rehab it. 

Pouring during one of my Training Runs

ON EQUIPPING

I have purchased these amazingly cheap gears online. Although the saying goes, "Cheap is never good", I have confidence that these cheap gears can last me till the end of this event.

Aonijie Hydration Vest, Hydration Bag(1.5l) and Bottle (500ml)

CONCLUSION

I will provide more updates when we come nearer to the event. In the mean time, all the best to your trainings and cya on event day!

Crazy for Running: China Ultra-Marathon Runner Chen Penbin

Take a Step Forward and You will make a Difference!!!

人生迈出去就会有改变

A fisherman becoming a record-breaking ultra-marathon sensation in China

Inspirational Video, titled "30 hours"

"I really like running... I like to run till the day I die"

Thirty Hours from alex on Vimeo.

"Running 100 miles is tough, running 100 miles when you’re 72 years old is unimaginable. Unless you're Wally Hesseltine. Follow Wally as he pushes his aging body to the absolute limit in his quest to become the oldest ever finisher of the world's most prestigious ultramarathon - the Western States 100.

一万公里的约定 Running Movie

一万公里的约定

"Never Try, Never Know"

A 2016 Taiwan Production featuring a young runner, Kevin, who wanted to join the track team, just like his elder brother. But he was embarrassed during the tryout. Then, Ellie – the senior of the track team, trains him. The training seems nothing out of the ordinary, but they discover love during the training sessions. As they get closer, unforeseen incidents are about to separate them.

Watch it to find out the story.
(source - https://www.facebook.com/10000milesmovie/)

Inspirational Commercial Ad - Break Free

Happy Weekend everyone.

This is an Inspirational Commercial Ad, titled "Break Free". Unfortunately, this ad did not make it to the TV, as Adidas ignored the 26yr old filmmaker's proposal.

My takeaway from the ad is - There are people who will you hinder you from achieving what you want, but there are also people who will help you to get what you want. And Most Importantly, You need to have the fire to get what you want, and it is difficult to achieve the goals by yourself.

Goodbye 2016, Hello 2017!

~ GOODBYE 2016 & HAPPY 2017 ~

Happy New Year to everyone. Time passes quickly and 2016 is already over. For 2016, I set only 3 objectives and I sort of achieved all of them.

A wise man once mentioned that we should set stretched targets so that we can keep chasing them. If we set "realistic" targets, then these targets might potentially be set lower than what we are capable of. So for 2017, my objectives remain the same as per 2016, but the standards will be set higher this time round. Let's see if I can achieve these Personal Best (PB) for 2017. :)

My Objectives for 2016

• Aimed and achieved Silver Grade for IPPT(Apr) (annual cardinal requirement)
• Aimed and completed Craze Ultra 101km (Sep) within 22 H.
• Finally decided to participate in SCMS (Dec) in Sep/Oct. Aimed to complete the race, and if possible, hope to complete within 6:00H. I only manage to complete SCMS within 7H. :(

My Objectives for 2017

• Gold Grade for IPPT (Apr). [Never attain GOLD for the revised IPPT system]
• Complete Craze Ultra 101km (Aug) within 21H. [2016 was the first year I completed the race]
• Complete SCMS (Dec) with 5:30H. [Local Marathon PB timing is 5:25H]

So, did you reviewed your objectives/accomplishment for 2016? If not, it is a good time to review and set your objectives for 2017.