Friday, October 31, 2008

Asics Sale!

Best time to buy more running equipments!

Wednesday, October 29, 2008

Straits Times Marathon training guide

Forgotten to update my blog with the count down to Singapore Marathon!

6 more weeks left!

Tuesday, October 28, 2008

Article on Running a Marathon

Gotta this article from Today's Today about running:

Do enjoy running!

Monday, October 27, 2008

Dean Karnazes's New Book

Have been reading Dean Karnazes's new book: "50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!"

Dean Karnazes's latest book

Here are some tips from Dean:

Knowing when to say when

- "Live to fight another day"
  • Never try to run through more than moderate pain in a muscle, bone or joint.
  • Stop running whenever you experience dizziness, light-headedness, confusion, or blurred vision - all of which are symptoms of heat illness and severe dehydration.
  • Don't try to continue training as normal when experiencing signs of over-training syndrome, including persistent fatigue, declining performance, lasting muscle soreness, and low motivation.
  • Do not attempt to run when experiencing fever, flu-like symptoms, or other ailments, including diarrhea and food poisoning.

Have not been running for a few days since i can't shake off my knee pain. Look like i going to abandon my marathon PB plan. Will start going to the pool for a swim.

Sunday, October 26, 2008

Some info on Runner's Knee from Triathlete Mag

Read this article in the Triathlete Magazine on Runner's knee:

Beating Runner’s knee
By Matt Fitzgerald

Triathlete mag Oct 08

Patellofemoral pain syndrome-otherwise known as anterior knee pain and runner's knee is the most common running injury, accounting for roughly 20 percent of all running injuries. The main symptom is pain below the kneecap that is generally mild at first and experienced only during running but becomes progressively more intense during running and also increasingly felt at rest if training continues.

Many theories about the nature of the damage underlying the pain have come and gone. The reason behind this revolving door of proposed etiologies is that, unlike other injuries such as knee meniscus damage, there is no obvious structural abnormality associated with PFPS, whether the joined is examined by x-ray, MRI or surgical arthroscope. Recently this reality has led orthopedists to formulate a new view of PFPS in which pain itself or, more specifically, chronic stimulation of pain nerves in the knee is understood as the essence of the injury.

Any of a number of varieties of relatively minor tissue degradation, such as inflammation of the synovium, a pouch that contains the knee's lubricating fluid, may underlie this nerve stimulation. But because these breakdowns are relatively minor and hard to identify, they need not be targeted. It's the pain itself that must be targeted.

How do you target the pain? First, you avoid doing anything, including running, that causes the knee to hurt, but you also do as much running as you can do pain-free. This approach will enable the damaged tissues to restore homeostasis (or their natural equilibrium state of breakdown and regeneration) while keeping the knee well-adapted to the stress of running. Many runners with PFPS can do some pain-free running. You might find that you can run for a certain duration (say, 20 minutes) and no longer without pain. In this case, run only that far until your limit increases. Or you might find that you can run every other day, but not every day, without pain. Then run every other day for a while. After a few weeks, try a test run 24 hours after a previous run to see whether the limit remains. Continue to increase your running gradually back toward pre-injury levels as comfort allows, reversing this process briefly whenever soreness emerges anew.Where there is pain there is almost always inflammation.

Taking a non-steroidal anti-inflammatory medication such as ibuprofen according to label directions and placing an ice pack on your knee for 10 minutes at a time, three times a day, may accelerate the resolution of this inflammation.

Consider whether poor shoe selection, biomechanical factors, and/or muscle weakness might have contributed to your injury. Weakness in the hip abductors and hip external rotators is often seen in PFPS sufferers. In runners whose hip stabilizers are weak, the thigh tends to rotate internally as the foot comes into contact with the ground. This is a compensatory movement that is performed unconsciously to enable other muscles to take up the slack of stabilizing the pelvis. But the slack is not entirely picked up by these other muscles, and consequently the pelvis tilts laterally toward the ground on the side of the unsupported leg. The thigh tilts with it, like a falling tower, while the lower leg remains upright, pinching the knee between them. It is likely that this pinching effect, as well as the twisted (or "knock-kneed") position of the thigh relative to the knee when it absorbs impact forces, causes damage to occur within the joint. If you are a knock-kneed runner, train yourself to actively contract the muscles on the outside of your hips when you run to keep your pelvis level and keep those thighs in their natural, neutral alignment.

It is possible that pronounced heel striking, or over-striding, also increases the risk for PFPS. While this link has not been shown directly, studies have demonstrated that runners who experience excessive impact shock are more likely to develop PFPS, and that heel strikers experience greater impact shock than heel strikers. So if you are a pronounced heel striker and you have PFPS, training yourself to shorten your stride and land your foot flat underneath your hips instead of heel-first out in front of your body.

If reducing impact shock is an effective means of reducing the risk for PFPS, then switching to running shoes that reduce impact shock may also protect the knees. The problem is that research on the relationship between shoe cushioning and impact shock has produced muddled results. Some studies have found that impact forces are actually greater in running shoes with softer cushioning due to unconscious stride changes that are made in different shoes. However, it has been suggested that such counterintuitive results may have been caused by inadequate measurement techniques.

At least one recent study provides evidence that added shoe cushioning reduces specific impact variables that are now seen as the best indicators of injury risk-namely, peak loading rate (the abruptness of impact) and tibial acceleration rate (or the rate at which the lower leg approaches the ground). However, it still seems to be the case that interaction between the specific shoe and the individual runner has a major effect on impact characteristics, such that the right level of cushioning is different for each runner and it's impossible to predict the level that is right for any single runner.

Since you can't undergo comprehensive impact testing when shopping for running shoes, how do you select the shoe with th right amount of cushioning to minimize your risk of developing PFPS and other injuries? Some research indicates that comfort is a fairly reliable guide. Subjective assessments of comfort coupled with on-the-road experience are even better. To begin, buy and wear the most comfortable shoe you can find. If it keep you injury-free, buy another pair. If you do get injured in that shoe, try a different shoe with a little more or less cushioning that is also very comfortable. Keep experimenting with different shoes until you find your optimal shoe type (but keep in min that even the optimal shoe will not prevent all injuries).

Saturday, October 25, 2008

New Asics Running Shoes

Check out these 2 new Asics running shoes:

GEL-Kayano® 15

Since the introduction of the first model in 1993, the GEL-Kayano® has enjoyed benchmark status among high-end performance running shoes. This well-deserved reputation was achieved primarily through the careful maintenance of the series’ iconic ride characteristics in conjunction with the steady integration of cutting edge technical components. The same strategy continues in spring 2009 with the introduction of the GEL-Kayano® 15, which will carry on the consistent evolution of the series with some surprises that will excite fans of the shoe.

What’s New?

* Improved Solyte® Midsole Material helps lighten up the shoe almost an ounce!
* Rearfoot features the largest heel GEL® Cushioning System yet used on the series for improved shock attenuation
* The upper features Asymmetrical Lacing Design for the first time, providing greater comfort and less potential for irritation

The GEL-Kayano® 15 will make its debut at the ING New York City Marathon Expo beginning October 30, 2008 and then begin its roll-out first to running specialty retailers in November.


Since the mid-90’s the GT-2000™ series has maintained an enviable position as the industry’s most popular all-around running shoe by sticking to a simple strategy: Combine a comfortable, supportive platform with an uncomplicated upper, while striving to stay consistent with prior models. While the series has certainly evolved technically, each update has remained true to the original concept, and the shoe continues to satisfy millions of loyal runners.

What’s New?

* Improved Solyte® Midsole Material will provide better 'bounce back'
* The Space Trusstic System® has been lengthened slightly to help prevent excessive collapse at midstance
* A ComforDry™ sockliner has been added to provide a cushy platform feel and reforms itself after every run for enhanced comfort every time the shoe is slipped on

The GT-2140™ will make its debut at the ING New York City Marathon Expo beginning October 30, 2008 and then begin its roll-out first to running specialty retailers in November.

Link here.

Wednesday, October 22, 2008

Standard Chartered Singapore Marathon Workshop Series IV - 1st Nov 2008

Has been very busy with my injury, may have to abandon my plan for the coming marathon PB.

Nevertheless, i received this mail regarding to the fourth and final series of the Singapore Marathon Workshop:

Dear Participants,

Thank you very much for your registration for SCSM Workshop Series IV - Tapering for Race Day!

Kindly REPLY to this email to confirm your attendance & registration, by Wednesday 29th Oct.

As we have a long waiting list of participants wanting to attend this workshop, a non-reply assumes that you will not be attending.

Hence, your spot will be opened to another participant who is able to attend.

The workshop begins promptly at 3pm. All participants are to be seated by 2:50pm. Your co-operation is much appreciated.

Programme for the Day (3 to 5pm):

1. Why is tapering important? When does one tapper and how? Carbo-loading when and how? By Mr Mohammed Azhar representing adidas Singapore

2. adidas athlete ~ What are the personal do’s and don’ts for some athletes on race day? And critical do’s and don’ts for race day. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities

3. Tracking your progress & Practical session of creating a race check list. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities

Please remember to bring your own writing materials (pen/pencil and paper).

See you all on Saturday, 1st November!

Take good care and have a wonderful week ahead!

Running with you,

Dr Tan Swee Kheng
Kinesiologist, Movement Specialist
FifthRay's Blog!

Sunday, October 19, 2008

New Balance REAL Run 08

Did the New Balance Real 15km Run this morning. Missed the Marathon Pacer's LSD on Saturday due to knee pain. Most likely suffering from Iliotibial band (ITB) syndrome as the pain occurred near to the side of my knee. Not a good timing to get injure as it will disrupt my preparation for the year end Singapore Marathon.

Nevertheless, i decided to run in the REAL run as it was only 15 km long. Reached the venue at around 0630, just in time to beat the traffic. Managed to meet some of the sgrunners participating in this event. 15km run started at 0745 whereas the 10km run started at 0730. As expected, the sun was in full force as i could feel that my skin was burning. The first 2-3km route consisted of trail and mostly sand. The sandy ground definitely adsorbed a lot of my energy. I could feel the need of hydration after the first 4 km as i craved for water and 100 plus. I was running at my desired pace until 7 km which was along the Changi coasted road. This was where i started to feel the effect of dehydration and knee strain. Had to slow down tremendously so as to conserve energy for the last few km. Had the feeling of walking towards the near of the 15km route as i was almost "dry up". Was happy to complete the run in one piece.

REAL run T-shirt

Meet up with the sgrunners at the end of the race for photo taking. Will be reducing my weekly mileage till my visit to my Doc again .....

Friday, October 17, 2008

PEARL IZUMI PURE RUN SERIES 2008 - 3rd Series Changi Beach Park

Received this email regarding about the final and 3rd series of Pearl Izumi Pure Run:

Dear Runners,

Thank you very much for supporting the PEARL IZUMI PURE RUN series 2008.

The series of 3 runs had been specially planned and catered for runners with a progressive build-up towards the full marathon here in Singapore held in December 2008.

All race details have been listed below for your reference.

Race Date: 2nd November 2008, Sunday.

Race Venue: Changi Beach Park, Carpark One.
(Near Changi Village & Changi Point SCDF Centre)

Running Route:

The running route will be along the eastern park connectors, part of the PCN (Park Connector Network). Runners will run on the park connector all the way to East Coast Park F2 carpark (15 km) where they will make a U-Turn and head back towards Changi Beach Park. Map of the running route is available on our website at under Pearl Izumi Pure Run Information.

How To Get There:

By Bus: Public transport via SBS Transit buses to Changi Village bus interchange are readily available. Bus 9, 19 and 89 to Nicoll Drive. Bus 2, 29, 59 and 109 to Changi Village

By MRT: The nearest MRT station is at Pasir Ris Central,next to White Sands Shopping Mall. From this station, participants can travel by bus service 89/109 and alight just outside Changi Village or at the bus interchange.

By Private Transport: Public carparks are available at Changi Village and Changi Beach Park.
Race Day Schedule and Details: All timings are subject to changes. Runners will need to collect a colored band at the U-turn point. All registered runners must display their number tags prominently on the front of their vests.

0615 hrs - Reporting time for all Runners.
0620 hrs - Route briefing for Special Olympics Runners.
0630 hrs - Special Olympics Runners Run Off with Pacers.
0655 hrs - Route briefing for all Runners.
0700 hrs - Womens Open Run Off.
0710 hrs - Mens Open Run Off.
0930 hrs - est arrival of Womens Open Winner.
0930 hrs - est arrival of Mens Open Winner.
1030 hrs - est arrival of last Special Olympics Runner.
1040 hrs - Prize Presentation.
1045 hrs - Grand Lucky Draw.
1115 hrs - End of Race.

Hydration: With weather being hot and humid, we have catered for a total of 6 drinks stations (water/isotonic) located at the START/END point, 3km , 5km , 8km , 12km points and the 15km U-turn point. Accel Gels and bananas will also be distributed at the 15 km mark at F2 carpark.

Special Olympics Runners: Special Olympics runners will also be taking part in the 30 km road race too. Please give your encouragement and motivation when you happen to see them running alongside.

Massage Service: There will free massage rub down service after the run by 4 trained therapists. This service will be available for 2 hours starting from 0930hrs.

Grand Lucky Draw: There will be a Grand Lucky Draw with attractive prizes to be won held after the race. Finisher T-Shirt: Runners that have completed all the 3 PURE RUN series will be entitled to the FINISHER's T-Shirt after the race.

Other Information:

Pre-Race Guidelines:
  • All participants are advised against the consumption of alcohol within 24 hours of the race.
  • If you were to fall ill 7 days prior to the race, please seek an advice or clearance from your personal doctor before starting the race.
  • Please ensure that you are well-rested and well-hydrated on the day of the race.
  • You are advised to dress lightly for the race.
  • There will be bag deposit services at the race venue, but the organizer will not be responsible for any items misplaced or lost.
  • To reduce pre-race anxiety, please familiarize yourself with the running route. You may refer to race route map attached on the last page.
  • Please proceed to the run start area 15 minutes before the scheduled start of your wave.
  • A grace period of 10 minutes after the commencement of the race will be given for latecomers. Anyone who reports later than this grace period will not be allowed to participate in the race.
  • Latecomers should be aware that their timings would commence when the race begins.

During the Race:
  • All participants must wear his/her race bib clearly on the front of their running top at all times during the race.
  • Any participant without a race bib will not be allowed to take part in the race. Running with bare torso is not allowed.
  • Water points are located at the 3/4km, 8/15km, 15km and 10/15km mark.
  • Medical points are located near the finishing area.
  • The Organizers reserve the right to remove any participant deemed physically incapable of continuing the race.
  • No pets, push prams, skate boards, skate scooters, inline skates, etc are allowed on the race course at any time.
  • Support vehicles or pacers are not allowed.
  • All participants must run on the designated path for the entire route. Failure to do so may result in disqualification.
  • All participants are required to keep the park clean at all times.
  • In the event of heavy rain, lightning and other inclement weather, the event will be delayed. Participants or non-participants alike may seek shelter at the meeting area.
  • Once the weather has cleared, participants may return to the event area.
  • Should the inclement weather last beyond 8.30am the organizers reserve the right to delay or cancel the event at its own discretion.
  • The event will not be postponed to a later date.
  • Organizers reserve the rights to alter or cancel the event in view of inclement weather.
After the Race:
  • All participants must collect all their belongings before the end of the event. The Organizers reserve the right to amend the rules and regulations without prior notification.

Happy Racing!

Wednesday, October 15, 2008

Talk on Running Gait by New Balance Sg Pte Ltd

New Balance is organizing a Talk on running gait specially for sgrunner's members.

New Balance Singapore will like to invite members and community to a presentation by Kellie Pidgeon, who is our New Balance Regional Technical Manager (Asia Pacific).

Kellie is also a qualified podiatrist and this is a good opportunity for all runners to get answers to issues pertaining to foot biomechanics and foot problems.

In essence, Kellie's presentation will focus on:
- Knowing your running gait
- How to select the right shoe to meet your needs
- How can a shoe affect your injury or contribute to one

There are 3 sessions which members can sign up for:

15 Oct 2008
8pm - 930pm @ New Balance Novena Square (25 pax)

16 Oct 2008
8pm - 930pm @ New Balance Novena Square (25 pax)

18 Oct 2008
730pm - 9pm @ California Fitness Novena Square (50 pax)

For interested members, please kindly put down your name and contact number in the date that you wish to attend the presentation. Refreshments will be provided as well at the presentation.
The presentation is free of charge, so please register quickly to avoid any disappointment!

Click here for more details.

Monday, October 13, 2008

8 more weeks to Singapore Marathon!

2007 Straits Time marathon guide:

Click here for the Team Fatbird's (Marathon Pacer) Week 8 Marathon Training program.

Week 7 Marathon Pacer's running group:

Look like the group are getting bigger and bigger....

Sunday, October 12, 2008

Pacers Training Session week 7

8 more week to the Singapore marathon. Still not making any good progress as my knee pain is getting worse (Keeping my fingers cross). Reached ECP carpark B2 at around 0645, just in time for today LSD run with the marathon Pacers.

The run started off at 0700 as i got ready with my Oakley Radar path sunglasses. I started off slowly together with one of the marathon pacers, Niwas. He is the marathon 4:45 hr pacer but we slowly increased our pace as the run progressed. Was doing 28 km run but decided to try for 30 km as suggested by Niwas. We were maintaining a 5:30 - 6:00 min/km Pace till the u-turn point at Changi Coasted Road. I started to slow down as i could feel that my tummy was "calling" for food. Took my one and only powerbar gel at that moment (Was wondering whether is it too early to consume the powerbar gel).

By the time we reached the traffic light between the coastal road and ECP, the sun was fully arose from his sleep. I decided to increase my pace after the traffic light as i could not stand the heat. But i had to slow down at around 22 km as i looked for food again (feel like hitting the wall). Nevertheless, i managed to complete the run in 3 hrs. Was wondering whether can i finish the marathon in sub 4 hr with my current progress. Will be having a lot of rest before next week LSD run.

Not to forget Chicago Marathon is ON today!

Wednesday, October 8, 2008

Pearl Izumi Run 3rd Series

This will be the 3rd and final PI run, hopefully able to run in this event. Missed the 2nd run, will not be able to get the Finisher t-shirt. The running route look almost the same as compared to the route of week 5 Marathon Pacer's training run.

PI run 3rd series Running route

Event Information

Pure Run 3rd Series

Date: 2nd November 2008

Tuesday, October 7, 2008

Salomon X Trail run

Gotta the Salomon X Trail run brochure from the World of Sports in Jurong Point.

Date : 02 Nov 08
Time : 0730
Venue : Tampines Mountain Biking Trail
Distance : 10 km

Front page of Brochure

Race Details

Running Route

Details here.

Monday, October 6, 2008

9 more weeks to Singapore Marathon!

More on Straits Time marathon guide:

9 more weeks to go.

Click here for the Team Fatbird's (Marathon Pacer) Week 7 Marathon Training program

Marathon Pacer Training Group Week #06

And check out this GPS/GPRS watch, look like James Bond's watch.

General Introduction:

The ET1000 is a GPS/GPRS bracelet tracker, Support both GPRS and SMS communcation, the smallest size in the world. Ideal for outdoor activities, sports, etc. System setting is both by SMS and on unit operation. LCD screen displays system setting/coordination data/satellite indicator etc. It can transmit the longitude and latitude coordinate to your cell phone by the short message service, then you can find its location on the free Google maps or any other map software. Also it can be tracked online at real time by GPRS. Four buttons including power/menu/up/down fulfill SOS, GEO-Fence, and Data logger Speed alarm system setting functions. Data Logger function saves up to 100,000 points, record all routes and maps into Google Earth.


- Support GPRS/SMS communication
- Standard real time tracking by:
- Unit ID, location, speed, direction,time, alarm status.
- Automatically timely report or report upon command.
- Geofence protection
- Voice monitoring / 2 way voice call
- NMEA GPS display for navigation
- Data logging for 100,000 waypoints
- Emergency dial out/SOS report
- Sleep mode to save power
- Remote configuration
- On board configuration
- Motion alarm
- Overspeed alarm
- Send/receive SMS
- Mobile phone tracking
- Phone book
- Support mobile phone tracking & web based GPRS tracking solution
- Optional tracking software - Low battery report
- Alarm clock
- GPRS/SMS timer interval setting
- Sport mode - Compass - GPS group monitoring ( monitor the distance among several different ET1000 units)

More details here.

Sunday, October 5, 2008

Marathon Pacer's Week 6

Week 6 of the My Marathon LSD run with the Marathon Pacer:

Running route - 051008

Week 6 of the Marathon Pacer's training run start from East coast park carpark B2 to Changi coastal road and back. Was slightly late for the initial gathering but was in time for the start of the run. Today's program was 28 km run but i decided to run a shorter route of 24 km as both my legs were still sore from yesterday 14 km run. Halfway through the run, i could feel the strains fro my right leg. Have been feeling the some kind of pain at the same spot from the previous few runs as well. Could be ITBS, the pain was located exactly along my right ITB. It would be a very bad timing to have this kind of injury. Anyway, managed to struggle all the way back to East coast carpark B2 and completed the run in 2 hr 25 mins.Will be seeing a Doc soon....

Friday, October 3, 2008

Marathon Pacer's Week 5 & NorthFace 100 running route

This was the week 5 marathon pacer's running route :

Running route for week 6 training

Northface 100 route

Managed to get the Northface 100 running route. This event will be held tomorrow morning with the starting point at macritchie reservoir. Won't be running in this event as i am trying to take a break from ultra marathon event (This event is around 50 km). As i was writing this blog, the sky is raining dogs and cats. The route will be very muddy and soft. Good luck to all the Northface 100 runners!

Wednesday, October 1, 2008

10 more weeks to Singapore Marathon! & Singapore Marathon Workshop Series III - 11th Oct 2008

Get ready! Time is running short for marathon training!

Received this email again from the Singapore Marathon seminar organizer "Fifth Ray".

This seminar will be the third run clinic :

Fuelling yourself

The workshop begins promptly at 3pm. All participants are to be seated by 2:50pm. Your co-operation is much appreciated.

Programme for the Day (3 to 5pm):

1. Nutrition and Hydration Before, During, and After Run. By Mr Geoffery Gui representing Alexander Hospital

2. Vitamin and Mineral needs of athletes. By Mr David Ho representing Beroca

3. Personal experience of diet for training and race. By Ms Suzy Walsham representing adidas Singapore

4. "How does your mental diet affect your performance?" Plus practical session ~ tips on creating an effective and efficient mental attitude. By Ms Shamala Tan from Plantinum Light.

5. Tracking your progress. By Dr Tan Swee Kheng from Fifth Ray Integrated Activities.

Please remember to bring your own writing materials (pen/pencil and paper).

See you all on Saturday, 11th October! Take good care and have a wonderful week ahead!

Running with you, Dr Tan Swee Kheng
Kinesiologist, Movement Specialist