Graduation - Of A Sporting Kind

After having received a few degrees and diplomas that are business and technology related, this Specialist Diploma is unique and special to me as it is the first associated with sports and exercise, something that I have been passionate about for the past few years.

It was an interesting one year of classes, reports and projects under the guidance of qualified and experienced lecturers/specialists from RP, and alongside many fellow coaching and practitioner classmates from different sports - soccer, martial arts, bowling, tennis, taekwondo, archery, silat, basketball, volleyball and a host of other interesting disciplines.

I had fun mostly with all the discussions and project work of a sports nature, and this course will certainly add a practical and useful dimension to my academic  landscape and passion for distance running and marathoning.

Riding The Wind With Krupricka

The New Paper article, credit Dennis Quek for the scan

Facebook Photos from AC Leong, Mohan Marathon
Minimus Zero Launch Photos by Mohan Marathon

It was 2 weeks ago when I received an exciting piece of news from our friends from New Balance Singapore – Anton Krupicka , the Ultra Marathon extraordinare with many accolades and titles to this name in the world of ultra marathon adventure and endurance races, was coming to town.  Even more exciting was that a selected few of us were to personally meet up and run alongside this man, who rides the wind with nary any noise nor fuss.

Straits Times article by Chan U-Gene: Credit Mohan for the scan

There was a buzz in the local community when Anton arrived, and as the hours unfolded with stories about his simple and carefree lifestyle, the local running community got excited about how this ultraman, for all his age of just 28, could live so simply and yet accomplish so much.  The Straits Times and New Paper articles spoke of his living in a truck, waking up in the morning and just running into the Colorado mountains to begin enjoying his trail mileage of 200miles a week…for most of the time, Anton just need a pair of shorts (he runs barebody mostly) and a reliable pair of shoes to protect him from the elements. 

Anton burst onto the minimalist running scene with his invaluable inputs to the New Balance Minimus shoes that eventually set THE LIGHTEST on for new Balance to enter the minimalist running scene in a huge way, getting all the competitive shoe companies out there paying lots more attention to this new area of running shoe development.  The Minimus Trail (MT10) and before that, MT101, were trail shoes that received many rave reviews and recognition from not only the ultra-runners, but also the mainstream running community who were on a prowl for shoes and equipment which can help them achieve better running form as mentioned in the by-now-famous bible of barefoot running “Born To Run”.  Lots more about Anton can be gathered HERE @ Wiki and at his blog – Riding The Wind!

When I arrived to MacRitchie Reservoir (MR) amenities centre, Anton was already there chatting with fellow runners and the media.  I quickly grabbed the opportunity to get an autograph on my newly-minted MT00 (kind courtesy of NB) as well as my TFB Running Tee.  Anton, being the humble guy, not only entertained our requests for autographs, but also took the time for photos as well as talking about his feel of the Singapore weather and running community.  As I continue to engage him at close range, I still cannot absorb the fact that he is only 28, with such a big manner and maturity about him.

Action Photos from Mohan Marathon

Edmund from NB gave a brief of the route and with some light stretches, we headed straight onto the Northern Route.  As Anton was still recovering an injury, and he has a Ultra Marathon race in 2 weeks, we were told not to push him too hard…of course we had fast and experienced local runners like Sham, Ford, Jeri to be around just in case.  As we ‘jogged’ into the trails, we realized that Anton’s recovery pace was faster than many of our race pace for 5-10km…hahaha.  It was sheer fun to see the group of lead pacers running together with Anton, with a few of us deciding to play the role of 'roving' cameramen to take some nice pictures and photos of the team in action.  

Up The Slopes of The Northern Route @ MR

Anton has an effortless-looking stride and very relaxed form, probably explaining why he could go on for 100-150miles at that kind of fast speed through rock mountain terrain.  Because of the earlier rains, the MR trails were rather wet and slippery, but all these were mostly welcomed by Anton, who found the trails a little rocky, but more natural and becoming of a run through nature.  As with riding the wind, the run was speedy, smooth and quick. 

An Exhilarating Run @ MR

It was in no time we were back to the start of the trails, covering 7km within 35min, inclusive of stoppages for photos of course...PANT, PANT, PANT!  The NB MT00 shoes were taken through a good test on the muddy MR terrain that day, and I must say they passed with good grades, esp. in the area of lightness, trail-holding and versatility in uneven terrain.  

Group Photo with NB Runners & Friends: Photo Credit, Jeri Collett

It was an enjoyable experience for me to have run with a Ultra Marathon legend, and I was glad that the distance was short enough for me to at least catch some shots of the man and have a few words in between while sucking in air.  I didn’t spend too much time with my fellow running friends who were there, but I guess we all will understand that it was an opportunity not to be missed to speak and interact with this humble Ultra Marathon legend while we have him at such close proximity.  Check out The New Paper article Picking Up Tips From Krupicka for more of the amazing run with had with Anton.

We heard that Anton is very interested in the Mt. Kinabalu Climbathon – often dubbed the toughest mountain race in Asia/World…we certainly hope to see Anton again soon, if he does come for this race.  I would like to thank New Balance for organizing this and more importantly, inviting me and my fellow team mates and friends to meet with and Ride The Wind with Anton Krupicka!

2XU Compression Run 2012

 2XU Compression Run Finisher Medal: Photo Credit, Michael Quek

Facebook Photos from AC Leong, Min, Running Shots, Steven Tan


The 2XU Compression Run promised a nice route, with a convenient start point just outside of the Nicholl Highway MRT.  After looking at the surrounding carpark availability, I decided to take the first train (MRT) from my place down to the start point, knowing that I would be quite close to the starting time.  The train ride., packed mostly with 2XU participants, turned out to be rather smooth.  It was only when we alighted at Nicholl Highway that an incident happened – some of the 2XU runners didn’t have time to get out of the train before the doors automatically shut, and the driverless train moved off…just hope that it didn't turn out too bad for the runners.

At The Start Line: Photo Credit, Running Shots

FatBird Runners looking happy

With Newton Running Club @ Start Point: Photo Credit, Soo Kok Meng, Steven Tan

I arrived to the start line at 7:45pm, after bumping into Berno, Kyle, Tejinda, Emily and Clara, and inched my way slowly to the front where the stage was.  Bumped into the energetic bunch of runners from Newton Running Club and we had a good time taking photos while waiting for flagoff.  With a light delay of 10min, we finally started and headed straight towards Suntec City.  

Met many familiar faces like David Shum, Tay, Gary, etc who were going at 4:15min pace.  I decided to pull back to 4:30min just so as not be drawn into overworking myself too early.  The roads were pretty wide for this crowd and we had good access for most of the way.  There were the usual runners whom we always see at races, and some would be snapping photos along the way.  It is always fun to do a race without too much pressure of getting any PBs….I kept telling myself to slow down to a more comfortable pace.

Striding well with Brooks PURE Connect shoes and 2XU compression socks

I settled down from 5km onwards, and started to enjoy the scenery and also to clap for those returning fast runners.  The sun was creeping up, and the heat could be felt, causing beads of perspiration flowing from my eyes, causing irritation no less.  There was scant relief when we turned back, and by 10km, the pace was slowing.  As we entered the Kallang Riverside, some of the earlier front runners were slowing even more than me, as I overtook a few of them.  

Otherwise, we were just happy to maintain about 4:45min pace to the finish.  The distance markers were very clear and pretty accurate, making the countdown that much easier.  The water points, stocked with Pocari was well managed with well-briefed volunteers handing out drinks, making it easy for us to grab, drink and still continue on.  There wasn’t much stoppage at the water stations then, with most of the runners moving on rather smooth.

 Min & Helen, after fulfilling her Pacer duty

With 2km to go, we could see the 10km runners merging in, but they were separated into a broader channel, leaving the 15km runners to run on the right side – very well thought out merge-control (SCMS can take a closer look at such organization).  With 1km to go, we picked up the speed slightly and coasted home feeling rather comfortable – there was no rush and everyone just took their time for a nice photo-finish.  I completed in about 70min, which was not too bad a time for the 15km distance, something which I do once every 1-2years :D Chatted with Robert at the finish chute, and congratulated him for a good race, before catching up with my sports science lecturers (who were also participating).  I then crossed over to go straight back into the MRT, shared the journey with Jacq, and reached home well within my appointment time.  

FatBird Runners basking in the post 2XU race experience

It was a very smooth race for me overall, and I enjoyed the whole experience thoroughly.  The first race experience with the Brooks PURE Connect shoes passed with flying colours.  The matching (with the running vest lah) 2XU Compression socks helped lots to delay the onset of lactate buildup, esp. in the faster initial km.  The finisher medal is nice and feels sufficiently solid, representative of the hard effort we put into the race.  I hope my fellow FatBird colleagues and friends too enjoyed the whole experience.  I will look forward to doing this race again next year, which by then could have a 21km category?  

U Run + VERTICAL CLIMB 2012

U Run + Vertical Climb 2012 Start - Photo Credit Racers' Toolbox

This year’s U Run + Vertical Climb was quite special as we managed to gather quite a large group of FatBirds to participate in all categories of 10km+Vertical Climb, 10km and 5km Runs. Because of a more than doubling of participation, especially for the Vertical Climb Challenge, the organizers planned the start in waves and the end points for the CLIMB to be different than the 10km and 5km. Thus, we had a nice scenic run with nary an obstruction around the Esplanade, Nicholl Highway and Marina Bay areas.

Blast Off! - Photo Credit Run Society

Because of last year’s congestion for the climb up One Marina Boulevard (OMB) Towers, the organizers provided 2 access routes up, which made it a lot less congested this time round. A number of FatBirds for the RUN+CLIMB were early for the 7:00am Wave 1 flagoff, with some cool warmup by Amore Fitness instructors. Ong Ye Kung did the honours of flagging off, and away I went at about 4:30min/km. I was careful not to push the cardio too hard, but still maintain a reasonable pace to be running with a smallish group. Drinks stations of 2km apart was well stocked with Pocari Sweat, and by 4km I was pretty settled down. With the 30-storeys at the end in mind, I maintained some reserves for the finish, taking care not to go below 4:30min/km pace.

getting into the groove - Photo Credit Ng Chee Beng

There were many familiar faces and shouts of encouragement as we returned and met the oncoming runners along Nicholl Highway…the JMs, U Run groupies, FatBirds, SgRunners and other running friends – taking photos on the run. I was with an interesting group of 3, 1 tall Ang Moh, 1 VFF runner and another ‘botak’…we ran pretty much together till the end. By the 8km mark, we were back at start point/Floating Platform, and were ushered to climb the uphill MBS bridge…that pretty much took the final wind out of me, and I dropped the pace to 4:40min/km thereafter. With the OMB Tower in sight, I maintained a slower pace to finish the 10km with some spare.

6km mark along Nicholl Highway - Photo Credit JM BTing

Waving to JMs along Nicholl Highway - Photo Credit JM BTing

When my Garmin buzzed 10km, I started to walk towards the tower.  A few other runners too started to walk to suck in air for the ‘climb’. The cheerleaders were telling us to keep running, but that was the only opportunity for us to recharge before the climb. It was an arduous way up, although the steps were not steep and the stairway was pretty clear. However, the ventilation was not as good, and each time we pass the air vents, it was a pleasure to just suck in. I contemplated taking a breather midway by the side, but there just wasn’t too much space around. I decided to just proceed upwards to end the agony early. However, I was not too winded this time when I reached the top, given that I took single steps most of the time…haha.

Closing in for the finish - Photo Credit AC Leong

Still, it was great to finish at the top with the cool breeze blowing at our faces, and we could suck in deep all the air we were so deprived along the stairwell. I took the first bus back to Floating Platform with Ngee Hung and Gary, both of whom did so well to finish way ahead, and Gary even secured a good podium finish.  Collection of the finisher goodie bag and tee shirt was no hassle. The Finisher Tee was nice, much better than the men's race vest which was quite wierdly-cut.  By the time I got changed, Beverly and Amanda were just coming in for their 5km 8:30am start.

I proceeded to the end point to wait for the runners and had good chats with JJ, Ngee Hung and tekko. It was great to see the 10km runners finishing, and a number of familiar faces and friends with podium finishes and good timings. Swee Heng did a very fast 49min, and the others did well too. Thow Wee secured a 1st placing for corporate…wow!  Congrats also to XiuFang for her podium finish, and Danny, Diana, Erlina on their solid 10km runs.  Soon, Beverly finished her 5km with Amanda.  Met up with them and continued to catch up with old running kakis like Jancy, Vincent and tekko.

2012's Results

  RK    BIB           NAME               10KM              CLIMB            GUN           NETT

   34    1066    Anthony Sum       0:46:36.90        0:08:48.93      0:55:25.83     0:55:11.56

2011's Results

My timing for this year was slower than last year's by 15sec...haha, not bad for an enjoyable run without any run nor climb training at all.

I felt the race experience and organization was much better this year, with less congestion and a more solid-footed end point. There were some queues for the OMB bus-ferry and baggage points, but I guess those would be areas for improvement for next year. I feel it is a good value-for-$$ run, and barring any clashes with other events, we will be back for next year’s race.

Brooks Pure Project Series: First Encounters

Brooks Running has become one of the recent major shoe manufacturers to launch a line of ‘Minimalist’ shoes – The Pure Project series in late 2011.  When it came into Singapore just very recently, I found the opportunity to take a pair of the lightest and most minimalist version, The Pure Connect for some trial runs.  As I was new to the new technologies from Brooks, I went in quickly into youtube and found some good information of the philosophy and key features of this new line.

I put on the Flow and Connect to do an initial test, and found the Connect gave me a more snug fit (since I have not too wide feet).  The Flow would have more cushion, weigh slightly heavier and provide a nicer fit for the runner who needs width,  My first few strides with the Connect was quite a pleasure as I loved the ample mid-foot cushion with good responsiveness to boot.  


At 8.7ounces, the shoes felt light yet provided a cushy feeling with very snug feel.  It also gave me a slight forward lean which could be due to the ‘rounded-off’ design of the shoe, including a slight upward tilt at the front (which is good for me as I keep my feet rather close to the ground).  That makes it more propelling and makes me go a tad faster than what I could be comfortable at first, but it will definitely make for some very fast running – just great for racing up to 21km distances.

This shoe comes with 5 key features, integrated quite seamlessly to give that overall feeling of snugness, responsiveness and propulsion.

Heel Wrap
The heel is made to wrap the heel better to prevent the feet from wobbling about, an issue faced by many Asian runners who experience ‘heel slippage’ with conventional shoes.  

Toe Split
The split on the underside of the shoes between the big toe and the rest of the 4 other toes provide that nice touch, which might have given the feeling of better grip and road-holding even on uneven surfaces, as was experienced in my trial run through some trail terrain.

Go Green

The “green” midsole technology incorporates less layers to give a better feel for the road and a responsive ride. The 4mm heel-toe differential (drop) was very comfortable for me as they tax my calves a lot less than zero-drop shoes, and in some ways, help to give than forward tilt and lean.

Elastic Band
The elastic band on the top of the mid-foot helps to wrap the sides of the feet in to give the snug feel.  Because of that, I have had to go ½ size up to US10 for a more comfortable fit.  Asian runners with wider feet might find it a bit too snug for comfort, and that's when they can take a look at the Flow version.

Natural Last

The PureProject line prides itself as having a natural last that follows the shape of the feet. 

Philosophy behind the Brooks Pure Project Line

To the Minimalist or Barefoot purist, the Pure Project line would definitely not qualify to be one.  However, I feel it is sufficiently minimal without sacrificing the mid-foot cushioning, responsiveness and ground holding, which is more similar to racers.  Definitely a good shoe for runners who are new to minimalist running, and are seeking a safer option to train for and transition progressively towards minimalist running.

I would also take the Pure Connect for speedwork, tempo runs and even LSDs for up to 30km.  I have run it in for distances of 10-25km rather comfortably thus far, along road and x-terrain.

I am suitably impressed with the Brooks Pure Project line, especially with the Connect.  A few of my friends have also provided very positive feedback on the Flow and Cadence (structured cushioning) range that they have trialed.  I see the Pure Project line can be a good contender in the Minimalist Running & racing market, and look forward to taking them for even longer runs and more trials.

ST Special Report: They RUN RUN RUN!

The Straits Times Special Report 28 Jan 2012

The Straits Times carried a Special Report (THEY DO RUN, RUN, RUN) ON 28 Jan about the growing base of runners pounding the tarmac, tracks and trails at all hours of the day and night, in many interesting routes around Singapore.  My Father-In-Law (FIL), 75-yo Soon Ah Chai was one of the featured runners (70s age group) as an avid runner who has been running 8-10km daily for the past 20+ years, rain or shine. 

Before I embarked on serious running some 8 years ago, I had difficulty understanding his passion and doggedness to run everyday in spite of the weather.  He ran in half-marathons, marathons and ultra-marathons, from Singapore to countries in Europe, USA, Australia, Asia.  He lost count of the number of marathons he has completed, but estimates he has done about 80+ during all these years.  I recall he even ran on all his children wedding days, save for that day when I wed his beloved daughter (she gave him many warnings prior...hahaha).  We never quite understood why he loved to run so much, and how he could sustain all those years of running without taking any breaks at all.  On top of his busy running schedule, he had a restaurant business to attend to, which made his feat even more remarkable.

Only when I started to run in 2004, with Beverly (my wife) following suit in 2005, did we understand his passion for running and why he never felt tired of that seemingly same route/distances he pounded on for most of the year.  We helped him to sign up for races and even went overseas together for marathons.  It was sheer joy to see him complete within cutoff time of 14.5hrs in the inaugural Sundown Ultra-Marathon of 84km.  Since then he had gone on to complete more marathons and if not for the constant nagging of his wife and family, would have done even more Ultra-Marathons.  

We bonded and became closer because of running.  Running has become a common topic whenever we meet (where in the past, we really didn't chat much other than the usual stuff about work and children), and my normally quiet FIL will become chatty with bright-lit eyes whenever the customers broach the subject of running, marathoning and all the overseas run conquests.  And yes, he even had a book written about his running passion in Chinese, which he would gladly share an autographed version with, for interested visitors to his restaurant along Joo Chiat Road.

Of course there are so much more to talk about this passionate runner, and all the inspiring stories and anecdotes from him, but suffice to say, he is a model for many of us runners new and veteran who wish to be able to continue to run, stay healthy, and have fun all the way into our 70s, 80s or even older.  With this Special Feature of runners of all ages doing something simple, enjoyable and health-enabling, we hope to see more runners embarking on this healthy lifestyle of...RUN, RUN, RUN!

Running Clubs & Groups In Singapore

SLOG IT OUT TOGETHER: Straits Times 21 January 2012

Happy that Team FatBird is is mentioned as one of the largest running clubs in Singapore.

We are grateful and appreciative of the participation and support from all FatBird Runners and Members which helped make us one of the fastest-growing running groups in Singapore. Lets look forward to more great fun and 'happening' training and group runs together in the Dragon Year! GO, FATBIRDS, GO!

Sports Bras vs Speedos: Running Statistics

Some interesting statistics of female and male runners in the USA.

Merry Christmas 2011

Wii Run With Rudolph to usher in Christmas 2011

Christmas Album 1 @ Marcus

 

  

Christmas Album @ Kim Lai

  

  

Christmas Album 2 @ Marcus

MR25 Ultra-Marathon 2011

Facebook Photos from CK Chin, BTing, David Tan, Tey, Ronnie, Kim Lai, Richard, Cindy, Puay Kiang, Mohan, KPI

Since 2005, it has been a yearly ritual for me to participate in the MR25 Ultra-Marathon, save for 2007 when I was away for the Chiangmai Marathon. With growing numbers, this year's event put a cap on 300 participants, with many of the FatBirds and Sunbirds going for their maiden Ultra-Marathon.

As a member of MR25, I get to this race for free, so I registered rather early for the slot. I normally go for 5 laps of the 10.2km to-fro circuit along the rocky MR trails. The number of support and cheer teams have also grown over the years, making this Ultra-Marathon a year-end get together of sorts for the running community.

When I arrived to MR Amenities Centre by bus at 6.45pm, the pre-race briefing was about to start. Put on my bib, checked in my bag and proceeded to the start line. All runners were given from 7am thru 7pm to complete as many 10.2km laps as possible, with a minimum of 5 laps to qualify for the finisher cert and tee.

As I did a Circle Line run on Saturday, I decided to take this run real easy. I started off from the mid-pack at about a 7min pace. The weather was cool and nice after last evening's showers. As I ran along the trails, it was good to catch up with many friends and even had a number of enquires about FatBird training hehe.

The most difficult part of the course to me was after the Ranger station towards the U-turn, where the trails were rocky and we had to keep a diligent eye lest we take a tumble. A staple was applied to the bib at the U-turn before we proceeded back towards Northern Route. It was great to see the JMs and some FatBird supporters as I posed for photo and received a nice Sng Bao.

The 2nd lap was much the same, but I decided to put on my Santa hat for that extra festive feeling. That caught lots of attention and friendly smiles from fellow runners and other park users. With all the 'merry-making' and well-wishing, time passed rather easily, and soon I was back to the Amenities Centre, where I broke into song of:
"Two Turtle Doves, and a FatBird in the MR trails"

I was stilll feeling good on the 3rd lap, just that the legs started to get more sore from the loose and rather sharp rocks on the trails, esp. the U-turn area. The drinks point just before Terantang trail of Pocari Sweat was something I looked forward to as we would pass that twice for each lap. It was good fun passing fellow runners along the way and giving words of encouragement or festive greetings. Soon I reached the start point this time with the words of:
"Three French Hens, Two Turtle Doves, and a Sng Bao waiting for me..."

As lunch was not ready, I took a banana and gel to relief the hunger pangs, before proceeding for the 4th lap. After many numerous slopes, my legs were getting tight and sore, but I was still able to chug up all the slopes at a sustainable pace with no danger of any cramps erupting. I was still feeling quite strong as I U-turn, then on the way to the start-point, I was informed that lunch had arrived. That perked me up slightly as I knew there would be just 1 lap remaining for me. As I returned, I sang quietly:
"Four Calling Birds, Three French Hens, Two Turtle Doves, with a hot kopi waiting for me..."

I took a slightly longer break before starting the 5th lap. There were no signs of chaffing or blisters forming, which was good. Grabbed a milo Sng Bao from one of the kind support teams and I was soon on the way to complete the 5th, albeit adopting a slower and more cautious pace. Had time to chat with more runners at the water-hole who were feeling the effects of the rocky trail. The good news was that the weather held on well, and provided some relief to the tiring bodies.

After chugging up slope after slope, I was glad to finally reach DQ's support point - here I was asked to do a 'jump' for a finisher photo :) I took it cautiously as I did not want any eruptions so close to the finish line. Although there were offers of sugar-cane juice and other goodies, my mind was just on finishing off the run and taking a rest. I proceeded on without taking anything (thanks for the offers, guys!) and with 1km to go, I picked up pace to finish off strongly to the chorus of:
"Five MR Loops, Four Calling Birds, Three French Hens, Two Turtle Doves, and a happy ending to the running year"

I completed in a time of 6hr37min, which was not fast, but still a satisfying time for me as I did not have any walk breaks thrown in this time. I also did not feel much pain other than the slight sores on the underfeet caused by the rocky trails. Overall, I enjoyed the whole race experience, thanks to the wonderful organization of the MR25 committee and the host of photographers and supporters who were so generous with their offers of Sng Bao, drinks, buns, sandwiches, etc.

Many of the friends whom I have recommended this race to also enjoyed the experience and many did very well at their maiden MR25 Ultra-Marathon. With the reasonable race fees, trail ultra-marathon experience, conducive support atmosphere, this is one race that should grow in popularity with the running community in the years to come.