2013 in Pictures

FEB 2013:
1^st Official le Sabun Ultra LSD Series (24 Runners turn up)

 

MARCH 2013:
Gunung Nuang Endurance Challenge

 

APRIL 2013:
Conquering all the uphells in Baguio. TNF Philippines 100km.

 

JULY 2013:
Promoting Ultra Marathon with support from KBS

 

AUGUST 2013:
Ran the biggest race of my life, Leadville Trail 100 and met two of the most famous Ultra legends; Scott Jurek & Hal Koerner.

 

SEPT 2013:
Celebrating Anniversary 100km Sundown Ultra with the Freedom Freaks.

 

OCT 2013:
Special congratulatory message from the big boss.

 

NOV 2013:
Trans Nuang with Five Crazy Runners

 

DEC 2013:
Delayed success at TNF Hong Kong (will be back stronger in 2014).

3 Misconceptions about Kinesiology Taping

Taken from Rock Tape blog.

This is an interesting read – very well put together by Dr Ben Stevens from the Valeo Health Clinic, British Columbia. Some great links for more information too.

I find it amusing, if not somewhat disconcerting that so many clinicians and athletes don’t take the time to learn more about kinesiology taping.  The number of times I have heard people scoff, with little to no information on which to base said scoff, tells me it is time to start pointing some people in the right direction.

So, let’s break down some common misconceptions about Kinesiology taping right here and now.  I am not going to go through all of these points and try to convince you of the exact effect.  I will just point you in the right direction with lots of links and thinking points.

Misconception #1 – Kinesiology Tape only effects the skin, and hence has minimal effect.

Most people in the world of sports therapy will have learned much of the following information throughout their education:

• The brain/nervous system and skin develop as the same germ layer in a growing embryo (ectoderm).  This is exclusionary; all else develops in the mesoderm or endoderm (the other two germ layers).  But the nervous system and skin, they get their own layer.  They are buddy-buddy.  They are extensions of one another.  If you’ve taken an embryology course in your life, take a look back at that textbook.
• There are three main types of feedback during motor learning: visual, auditory, and…you guessed it: tactile (AKA Haptic).  Yes, this topic is much more complex and each of these has sub categories.  If you really need to be convinced that all three are important for accelerating the learning of novel tasks or highly complicated tasks, then simply let me Google that for you. You may also find this robotics-inspired tactile feedback garment rather interesting. Oh, and here’s an interesting abstract about feedback. Note the 100% feedback for relatively complex tasks.  Interesting, right?  So there is something to this tactile feedback stuff?
• Superficial fascial layers of the body are more densely populated with mechanoreceptors than tissues situated more internally.  For a short insight, check out A theoretical framework for the role of fascia in manual therapy.  Make sure to go through the reference list on that one, and check out Schleip’s interestingly written article here.

Now, I am not guaranteeing that effecting the skin and superficial layers of fascia will result in exactly the effects you would expect.  Honestly, I don’t know anyone who has really come up with an all-encompassing system of effecting the skin and fascia, although lots of clinicians are well on their way to a global system approach.  Go find Luigi Stecco, Thomas Myers, or Diane Jacobs as some good places to begin.

However, I think it’s pretty hard to say, theoretically and evidence-wise, that Kinesiology taping should do nothing.  If you take the skin-brain connection, tactile feedback, and superficial fascial receptors into account, I’d find it hard to believe it does nothing.  It probably just doesn’t do what most people think “tape” should do, which is a purely mechanical effect…

Misconception #2 – The effect is purely mechanical

Yes, this is an extension of Misconception #1…

In my humble opinion, any manual therapy clinician who thinks that all of what we do is “mechanical” in nature is behind the times.  FAR behind the times.  Sure, some of it is.  However, I would beg to say that we are slowly coming to the understanding that even our ”mechanical” approaches to pain and function are deeply rooted in neurological, physiological, and often psychological bases.  I digress…

Prior to the advent of kinesiology taping, most people (clinicians and lay public) viewed taping as a purely mechanical endeavour.  For all intents and purposes, taping was strapping.  It was meant to prevent motion in a one or many planes.

Rather than try to explain every which way that kinesiology tape is NOT mechanical, let me guide you to the following links:

• The Effect of Kinesio Taping on Lower Trunk Range of Motions (Yoshida)
• Cutaneous stimulation from patella tape causes a differential increase in vasti muscle activity in people with patellofemoral pain (MacGregor)
• Kinesio Taping applied to lumbar muscles influences clinical and electromyographic characteristics in chronic low back pain patients (Paoloni)
• Short-Term Effects of Cervical Kinesio Taping on Pain and Cervical Range of Motion in Patients With Acute Whiplash Injury (an RCT by Gonzalez-Iglesias)
• Degraded postural performance after muscle fatigue can be compensated by skin stimulation (Thedon)

Misconception #3 – The effect is purely neurological

As you may have guessed by the last two misconceptions, a lot of the effect (as I teach it, anyway) is through cutaneous/neurological/fascial feedback loops.  In my opinion, if that’s all you understood about Kinesiology taping, then you’re well on your way to being a dandy tapeologist.

However, one large effect of kinesiology tape that is often overlooked is the local decongestion effect.  It has been theorized that this is one of the means by which it delivers stimulation to the many mechanoreceptors in the area.  It is a simple lifting effect through tenting of the skin and hence altering (and theoretically decompressing) the cutaneous and subcutaneous mechanorceptors.  Cool, eh?

But here’s another coolish (patent pending) tidbit: It has the same effect on blood and lymph vessels.  I know all the latest craze is compression instead of ice (let’s not go there), but how about a little decompression?  Hard to accomplish…unless you have tape.

One of the issues with acute injury, and sometimes chronic injuries of just the wrong sort, is the inability of the body to manage its own fluid dynamics.  I remember when I cracked my femur on a tree snowboarding in 2010.  My left thigh was swollen to twice the size of the other one (not the picture here, mine was much, much grosser).  No surprise.  However, gravity being a prick and whatnot, the swelling took about 3 days to work it’s way down to my foot and ankle.  I had never experienced this before; the excess of inflammatory by products sitting in my ankle made it nearly as sore as my femur.  My toes were purple and my ankle dorsiflexion was restricted far beyond the contralateral side.  These deleterious effects lasted for a few weeks beyond my return to activity, until I specifically addressed the issues.

The point being, edema is an issue in and of itself.  So how do we move the swelling around?  Ding ding ding!  Tape it.  I don’t have to lay out a plethora of  RCTs or research on this one (although it is starting to pile up).  All you need, again, is the power of Google.

The Apocalypse is coming : 100-miles and 50-miles

Taken from iancorless.org

The latest Ultra Marathon event in the UK.

The Apocalypse is coming. Conquest, Famine, War and Death.

It arrives on May 17th 2014.

Ultra running is going through a boom. Statistics show that ultra races are popping up all over the world at an alarming rate. The UK is no different, apparently, some 200 races now exist on the calendar and that is just in the UK.

The 100-mile distance by many is considered to be the Holy Grail in ultra running. To that end, Richard Weremiuk from Beyond Marathon has now added a new event to take place on May 17^tt 2014.

In a partnership with ultra marathon pioneers, Racing the Planet and The National Trust, Richard and his team plan to send you on an epic journey around the Shropshire hills over 100 or 50-miles.

Are you ready to face 50 or 100 miles on an awesome new course?

River valleys, farmland, woods and rolling hills; Shropshire provides a landscape that is rich in wildlife and geology. It’s a tranquil place that is embraced by visitors and locals as a place that provides a quality environment to walk, run or just spend time outdoors.

The varied geology of the Shropshire hills provides a link between the Welsh Mountains and the Midlands. The terrain is a trail runners playground, moorland plateaus, craggy stiperstones, quarries, woods, forests and the valleys of the Long Mynd will test each and every participant as they journey to beat the riders of the Apocalypse.

Church Stretton, the race HQ, was called Little Switzerland in the late Victorian and Edwardian period due the surrounding landscape and its development as a health resort. Nestled within an area of outstanding beauty (ANOB), The area incorporates some of the oldest rocks in England. Carding Mill Valley provides a hub for the local area and as such is a great location for the race HQ.

The Race

“Any 100 mile race is a personal challenge, a chance to test your limits. This 100 miler is no exception. The race features over 5 km’s of vertical ascent and descent” says Richard Weremiuk.

With 4700m of vertical ascent and descent, only the Lakeland 100 (UTLD) appears to have more vertical gain than the Apocalypse 100 in the UK. This will be one tough challenge. But Richard always brings something unique to his races.

“The course has been ingeniously designed. It is a single complete circle, but with independent 10 mile loops at each compass point featuring the names of the four riders of the Apocalypse; Conquest, Famine, War and Death.”

Death! Now that is an ominous way to finish a 100-miler… but knowing Beyond Marathon, they do have an enthusiasm to inject some fun and humour, even a little dark humour at times.

The four 10-mile loops have been chosen for course or checkpoint characteristics and as such, they have been named appropriately.

Beyond Marathon HERE

Beyond Marathon have a reputation for providing quality races that keep costs low with no compromise on quality. Despite low entry fees (£31 for the 50 and £44 for the 100) and a restricted race entry of just 60-people, participants will get quality administration and support.

“We are keeping our ethos inline with our other races: Dusk till Dawn (day and night versions), The 12 Labours of Hercules, The Gritstone Grind, and next year we will bring you those events as well as The Millennium way ultra marathon, and Double or Nothing. It is simple; Low cost and great value for money” says Richard.

If you feel a 100-miles is too far, Beyond Marathon are offering a 50 mile option which would see you head out to tackle Conquest and Famine before heading due South back to race HQ.

Note:

Navigation skills will be required, though we provide custom maps to every participant and also files in various GPS and electronic map formats.  Though the course is not officially marked, we always try and help out with some markers in tricky areas. We have endeavored to make the second half of the 100 easier to navigate, as nights are dark in Shropshire! That said the moon is almost full on May 17th, so nature may lend a helping hand. The race has great support from The National Trust and our other partners, and look forward to introducing more UK runners to the mystical Shropshire hills.

RACE WEBSITE HERE

THE ROUTE

The event begins at The National Trust centre in Carding Mill Valley, Church Stretton.

Heading west, participants climbing out of the Valley on Marches Way. Continuing West to Cross The Shropshire Way on Adstone Hill. Skirting around Black Rhadley to reach checkpoint 1 at mile 10.

Embarking on the West loop, the first 10-mile section confronts the runners. A climb of Corndon Hill and then Lan Fawr must be tackled before heading south to Todleth Hill, turning in an Easterly direction CP2 awaits at mile 20.

Running the length of the famous Stiperstones, passing The Devil’s chair on the way.  No time to sit down, you continue on the Shropshire Way and then head to Habberley and Longden Common to reach CP3 at mile 30.

The North loop is an easy and fairly flat section in and around Pontesbury, which will give all an opportunity to recover, though there is a small climb before you reach CP4 at mile 40.

Heading South East through Dorrington and Longnor, after The Lawley, Easthopewood is CP5 at Mile 50.

The East loop sees you head over Wenlock Edge and join the Shropshire Way and Jack Mytton Way before heading back to Easthopewood. A superb ridge run and a 10-mile trip down Wenlock Edge to reach CP7 in Moorwood.

Two very sharp climbs are on the Southern loop. Once through Craven Arms you scale Norton Camp, descend into Norton and Head uphill from Medley Park to Hanging Wood all the way to the tower on Callow Hill before heading to CP8 at Mile 80.

Wistanstow and then onto Horderley are the two next focal points and then a route direction change, heading North to climb Church Moor Hill to Cross the Shropshire Way and head steeply down into Asterton. North West to Wentnor, Norbury then along side Linley Big Wood CP9 at Mile 90.

Just 10-miles now to go on familiar terrain and the race is over. A final descent into Carding Mill completes the journey.

The course profile is shown below. It features over 15,500ft  (4700 m) of ascent and descent).

Race route: http://beyondmarathon.com/apocalypse-100/apocalypse-100-route/

TNF100 Hong Kong – Race Report

The headwind was blowing so hard on top of Tai Mo Shan mountain in Hong Kong (elevation: 957 m / 3,140 ft) also known as "Big Hat Mountain", that I was pushed back a few times.

It was raining, cold and foggy at 11 pm; visibility was reduced to 5 meters. Basically I was walking blindly, my only guide was the white line on the middle of the foggy tarmac road.

At that moment there’s no room to think about the race or DNF, my only thought between walking and clattering my teeth in 2 degree Celsius temperature was how to survive this?

The next check point – CP7 should be near, but with all the fog you couldn’t see anything. My eyes was heavy, i’m starving and I was tired due to the all day running – more than 15 hours at this time.

It was so easy to stop at the road side and curl myself with the emergency blanket and rest a bit, maybe a little nap before continue on. But my logics tell me to fight this and continue walking, my clothes and jacket are all wet due to rainy weather. If I stop now, I risk hypothermia and then probably imminent death.

My hands are numbs now.

This is it, the end of my journey.

It’s the final nail for me on top of the highest Mountain in Hong Kong….

 

Pre Race

Few days earlier, I arrived at Hong Kong via AirAsia flight on Thursday.

Booked my Hostel at Mongkok area, the weather was cool and nice. Spend the night rested and getting more sleeps before collecting my race pack the next day (Friday, 13^th Dec).

On Friday, we (Juswil, Jamie, Bud, Din & I) went to the famous Racing The Planet (RTP) store before collecting our bibs.

You know you’re trail runner when……. you have an account with RTP hehe.

Photo credit: Jamie Pang

Race pack collection (L-R: Francis, RaY, J.P, Din, Bud, Juswil)

It was a great little store located at 22^nd floor, 148 Wing Lok Street Sheung Wan, Hong Kong. Everything that trail runners need is here,  we left RTP not without few dollars poorer with our new racing gears.

Race pack collection at TNF store at K11 Art Mall, 18 Hanoi Road, Tsimshatsui went smooth, within few minutes we’re done.

Strangely, just like TNF SG there’s no race briefing for overseas runners compared to TNF Thai & TNF Philippines that I participated in the past.

We went for our dinner and sleep early after that night. Finally I had a deep long sleep just before a major race, normally I would be turning and tossing in my bed the night before a big race.

The next morning, I woke up feeling fresh and ready to rock HK.

Race Day – TNF100 Hong Kong

Start (Tai Mei Tuk) to CP1 Wu Kau Tang (6.6 km)

We (Juswil, Nik & I) shared a cab from Mongkok to Tai Mei Tuk.

Memang sah kena ketuk!

The taxi driver that we took was sleepy, reckless, and speeding freely. I felt like in a Jackie Chan’s action movie in that speedy cab. At one point, he suddenly braked at red traffic light, there and then I decided it’s a good time to buckle up at the back. We almost end up in China coz the Taxi driver didn’t know (or pretend) where Tai Mei Tuk was.

When we finally arrived, the meters showed 245 HKD. He asked for 300 HKD or he wouldn't let us take our baggage's.

Good experience! Next time we take the train and bus thank you!

We took our bag and send the deposit bags to the allocated area. There we met the Malaysian team, Bud Salamon, Din, Rich Chai, Jamie Pang, Simon, Fred Chai etc.

After taking the group photo with Malaysian flag, a Hong Kong journalist asked for a brief interview with me. I said that I was looking for a good finish for this inaugural TNF100 Hong Kong, which will be my 4^th TNF100 series after completing TNF SG, TNF Thai & TNF Philippines. I’m on a quest to complete all THF100 series in Asia Pacific.

But with 6,300m elevation gain within 26 hours cut-off, this TNF100 HK would be quite a monster of a race.

With reporter from Hong Kong

We took our places near at the front of pack. I took a Powergel just before we started the race. At 8:00 am, we’re flagged off. I started with an easy pace with Bud as the pacer. I kept my jacket inside the bag coz I know we soon start warming once we started running.

By the way, the weather was perfect. Cool morning but no sun, just a bit cloudy. Soon after we started, more people started to take off their jackets, the route took us to the first trail, going uphill. People are started to slow down and crowding the single track, whenever there’s an opening Bud and I would overtake runners in front.

We arrived at the first check point (CP1) within an hour, there’s only water here. I stop to top up my water bottle and then continue on. And that’s the last of Bud Salomon, never saw him until after the race. He’s gone in blink of an eye *puff* (smokes effect).

Distance Covered: 6.6km
Accumulative Distance: 6.6km
Time Taken: 1:00 (9:00 am)
Accumulative Time: 1:00

CP1 Wu Kau Tang to CP2 Wu Kau Tang Farm (8.1 km)

I was running with Juswil, he lead while I was the sweeper. We ran across few dried streams, thankfully it hasn’t rained these past few days in Hong Kong. Else, we had a wet shoes at this early stages of the race.

I kept on with my easy pace, no need to push as it’s going to be a long day ahead. I started with two bottles (600ml), filled with Pepsi and Water.

I was experimenting whether liquid sugar would fuel me all the way to finish line.

At start line TNF Hong Kong

My knees was in good conditions today, maybe Rocktape helps or it’s just a placebo effect. All the ascending stairs took me longer than most runners here, which reminded me I really needed to incorporate more stairs hours in my Ultra training in the future. I was too careful when descending the stairs which resulted many runners overtook me. But I made it later on the flat tarmac road, when I used my road running experiences to the max; overtook these runners on the flat.

Reached CP2 with Juswil, took our time here. Top up water and Pepsi, ate bananas, some nuts and toilet break before continue on.

Distance Covered: 8.1km
Accumulative Distance: 14.7km
Time Taken: 1:21 (10:21 am)
Accumulative Time: 2:21
Cut-off time: 4 hours / 12 pm
Buffer time: 1:39 hours

CP2 Wu Kau Tang Farm to CP3 Luk Keng (13.5 km)

At CP2 – Wu Kau Tang

I think we passed some old Chinese cemetery somewhere here, i can’t imagine running here at night.

This is one of the longest part in the race - 13.5km between CP. It’s technical but it’s a fast route, I like it so far.

And more stairs……and more descends

And now we’re running near the beach on concrete road. Time to speed up and gain some lost time.

Reached CP3 at mid-day, 12:32 pm.

Time for lunch, thankfully they serve Rice Balls here. I took three rice balls, a bananas, some nuts, finish up the Pepsi before topping up.

There were less people when I arrived, so I was served immediately. When Juswil and I left, more runners were coming in. It’s crowded now at CP3.

Only then I realised that I was pacing 50km runners prior to CP3, no wonder I was having problem to keep up with their paces.

Thankfully no damage done, only I gained more buffer time – almost 2:30 hours.

Distance Covered: 13.5km
Accumulative Distance: 28.2km
Time Taken: 2:11 (12:32 pm)
Accumulative Time: 4:32
Cut-off time: 7 hours / 3 pm
Buffer time: 2:28 hours

CP3 Luk Keng to CP4 Hok Tau (9.5 km)

More stairs and crazy inclines…urghhh

My energy level was still good, Juswil still leading the pace while I sweep.

Finally arrived at CP 4 just before 3 pm, took us almost 7 hours for 37km distance.

Now we got more than 3 hours buffer time before cut off, I guess we take more time here to rehydrate and get more calories in.

Distance Covered: 9.5km
Accumulative Distance: 37.7km
Time Taken: 2:11 (2:43 pm)
Accumulative Time: 6:43
Cut-off time: 10 hours / 6 pm
Buffer time: 3:17 hours

CP4 Hok Tau to CP5 Fan Ling (9.3 km)

Yim making funny faces here at CP4

As I stopped, a volunteer passed a bag to me. Took me by surprised, oh it’s my drop bag. First time I got served like this, previous races I need to ask for my drop bag. This is efficient, thumbs up to the organiser.

Juswil was already here, sipping coffee and having a banana. As I sat down having my meals, Dr. Francis and Yim arrived. Nice, more familiar faces.

After, topping up my bottles with water and Pepsi and rearranging my bag pack. I  continue the run with Francis and Juswil. While Yim was having his sweet time at the CP. All of a sudden, I felt the need to pangsai very badly!

Ironic after meeting the pangsai man, now I’m in need of toilet. I swore this is this first time ever in a race I need to pangsai.

So I asked Francis and Juswil to move ahead, wasted about 20 mins here. But the good thing is that I felt lighter. Now it started to rain, I put on my rain jacket on and push on. Weather still manageable, no need to wear thermal clothes yet.

When we’re directed into an abandoned tarmac road, I had this funny feeling. When I saw the bushwhacking route that we need to take, I cursed!

Now we going to waste more time going through this. It’s one of the more technical section in this race, some parts going downhill was slippery. I was almost gone down the mountain at some part – really dangerous. It’s raining, slippery but thankfully we still have day light. I couldn’t imagine slower guys behind us to manoeuvre here in the dark.

I took a very long time descending those slippery hills, I really don’t want a twisted ankle at this point of the race. I safely passed through the bushwhacking section, i arrived at some tarmac section, it’s time to put the pedal to the metal. I pushed and run fast here, gaining back lost time from bushwhacking section.

Arrived at CP5 around 5 pm. Juswil was there waiting for me and he had McDonalds lol. My Garmin was low on battery, so I charge it with powerbank and put it inside a ziplock bag, which I put into my bag pack. It will be fully charged once I arrived at the next station.

I top up the bottles with Pepsi and Water, put on my Petzl Nao headlamp and my Black Diamond poles. We took longer break here, eating and drinking to replenish our energy.

Time taken should be less than 2:30 hours for this section, coz the timing mat was located after the CP.

Now to tackle the final 53km, it was a great 47km of daytime running for me. It was rather a fast technical trail up until now.

Those trail and mountains that we passed was nothing compare to the next challenges. Energy level was great and the good thing is that we made it here under 10 hours as we plan the night earlier. That’s leave us with 16 hours to tackle 53km, more than enough time for us, even if we walk we could make it.

Distance Covered: 9.3km
Accumulative Distance: 47km
Time Taken: 3:03 (5:46 pm)
Accumulative Time: 9:46
Cut-off time: 12:30 hours / 8:30 pm
Buffer time: 2:44 hours

CP5 Fan Ling to CP6 Kadoorie Farm (8.7 km)

Leaving CP5, it’s raining and getting colder

It’s getting dark when we (Juswil and I) left the CP5. I started to use poles here, it started with concrete stairs before entering the trails.

It’s dark when we entered the trail, and all of the sudden I couldn’t see clearly the road. Smog came out whenever I breathe and fog was everywhere. I don’t know how people can run in the dark, I surely can’t when visibility is less than 10 meters now. Thankfully we had put more time in bank, so we could powerwalk all these coming sections.

More stairs…even in the dark. I felt like Frodo ascending the Spider stairs to Moldor.

One good thing about the darkness is that I don’t see the stairs and the inclines it lead to, I kept whacking it up and down, up and down. Now I was really careful with where I put my feet, with the fog you couldn’t see clearly in front.

It’s raining, I met Janelle from SG nearing CP6. I decided to tag along with her, at least I have a company to chat with. 

Reached CP6 after almost 2:30 hours of hiking in the dark. Still a lot of buffer time, almost 3 hours.

With Keith Noyes, Race Director TNF100 HK after the race.

Distance Covered: 8.7km
Accumulative Distance: 55.7km
Time Taken: 2:25 (7:57 pm)
Accumulative Time: 12:11
Cut-off time: 15 hours / 11:00 pm
Buffer time: 2:49 hours

CP6 Kadoorie Farm to CP7 Tai Mo Shan (8.8 km)

When I arrived at CP6, Juswil was already there eating his meals. It’s getting colder now, with rain and the wind.

Bad news for me, Pepsi is out at this aid station. Gone! There’s goes my fuel plan, now I have to rely on Powergel for the rest of the way.

Finally after lengthy talk with Janelle, we left CP6 and continue the attack on Tai Mo Shan. She wanted to stop at CP6, but I convinced her to continue.

It was a steep hike from the bottom to the peak. More stairs…

Finally no more stairs, it’s now a tarmac road. I was nearing the peak of Tai Mo Shan.

More inclines on tarmac road, but it’s foggy.

I couldn’t see 5 meters in front of us, our only guide was the white line in the middle of the road. It’s getting colder now, as we ascend further; the wind was blowing so stronger. Pushed us back! This is not a good sign.

My thermal top that I wore after CP6 is wet under my rain jacket, I’m getting colder and my core temperature was decreasing rapidly. I knew if I stop, I would be in hypothermia state.

Oh boy, now I regret not to stop at CP6… lol

You have to be fast or fat to conquer Tai Mo Shan, and I’m neither. I guess I needed to eat more and store up more fat.

Finally we arrived at CP7, quickly took a hot noodle and hide inside a tent. It was nice in that tent, no wind!

I was surprised, there were many strong runners inside the tent. I could see runners from Japan, HK, SG, Malaysia etc.

Dr. Francis (Boston, Comrade finisher, HK100 finisher 19 hours) was there inside the tent, what he said next was so true. It’s not easy to get rid of our ego and not to continue. DNF is not an easy option, but if it meant risking your life, I DNF anytime.

So that’s it. I DNF at CP7- Tai Mo Shan. 64.5km in 15:23 hours with 2:07 hours under cut-off time.

We are not quitter, coz we will be back next year for redemption.

Bad weather on Tai Mo Shan took many runners by surprise, I was gutted to DNF my first 100km race after completed so many, especially with a lot of buffer time. But I took this like a man, I owned this failure – I blamed no one but myself and hopefully I will be back stronger next year.

The bus took us DNFer back to start line at Tai Mei Tuk. We arrived around 1 am, after a hot shower and a change of warm clothes I felt better.

There’s about 30 odd finisher when we arrived at start line, all of them looked like hell! But all of them are definitely champions in their own right.

There’s one finisher by the name of Ezra Emerson, finished in 17 hours. All his clothes in the drop bag was all soaking wet due to the rain. I could see he was getting into hypothermia state. He asked around for a dry t.shirt, I gave him mine (TNF HK event t.shirt). I said to him, I don’t want it coz I didn’t finish. I hope you enjoy the t.shirt Ezra.

Distance Covered: 8.8km
Accumulative Distance: 64.5km
Time Taken: 3:12 (11:09 pm)
Accumulative Time: 15:23
Cut-off time: 17:30 hours / 1:30 am
Buffer time: 2:07 hours

TNF100 Hong Kong Statistics.
FINISHER - 261
DNF - 180
DNS - 42
261 finishers from 483 registered.
261 finisher from 441 starters. (Men 223, Women 38)
59.2% Finisher | 40.8% DNF Rate

Based on the statistics alone, i guess TNF100The North Face Philippines 2013 (43.7% Finisher | 56.2% DNF) is a bit more tougher than TNF HK.

Only runners that completed both 100km would know which one is the real beast! http://www.racetecresults.com/Results.aspx?CId=16387&RId=69

WaterGate 16 Hours Endurance Ultra

Let’s celebrate new year with a bang. New year, new resolution, you can start your Ultra training with this fantastic event.

See you guys there.

Race Info

Event Details

Date: 4 Jan 2014 (Saturday) - 5 Jan 2014 (Sunday)

Time: 08.00pm Saturday to 12.00pm Sunday (16 hours)

Venue: Taman Seri Empangan, Putrajaya

Entry Fee: RM50

*Event T-Shirt is available for optional purchase @ RM30/pc. Event tee is not included in the entry fee. Info as below.
Material : 100% cotton (Gildan)

Race route WaterGate 16 Hours

Register here:
http://watergate16hr.teampacat.com/p/registration.html

BFM Race to The Top 2013

Last Saturday, i was invited to cover this event as Media/Blogger.

The Intermark has successfully carried out its second charity tower race but this time on a much larger scale, and has made an even grander difference!

By teaming up with Malaysia’s sole business radio station, BFM89.9, the BFM-The Intermark Race to the Top 2013 brought together the corporates as well as the public in a “race with a difference, to make a difference”.

The event successfully raised RM131,637 for 5 charity homes with the participations of 465 people.

• Rumah Jaireh,
• Rumah Juara,
• Shelter Home,
• Special Children Society of Ampang and
• Yayasan Chow Kit

“When we started working on this project, all of us set different monetary milestones that we aimed to achieve. The amount that we managed to collect as a whole exceeded all of those amounts. We would like to thank all sponsors and participants who contributed to our success. As the saying goes, ‘the ultimate test of a moral society is the kind of world that it leaves to its children’. We really have set the bar quite high this year and will continue to ‘race to the top’ in all that we do,” said Patrick Liau, Director of The Intermark Sdn Bhd.

The BFM-The Intermark Race to the Top took place on the 7^th of December 2013 from 8.00 am onwards, which comprised the Team Event involving a series of fun and challenging activities a la The Amazing Race, a walk hunt at the Intermark Mall and a race to climb up to the 63^rd floor of Vista Tower at The Intermark, which has a panoramic view of the Petronas Twin Tower. Also on the day was the Individual Event which purely involved the staircase climb of the 63-storey office tower. 

“This experience has been wonderful. It is very rare that we get a chance to give back to society in a fun and unique way. I can gladly say on behalf of the BFM team that we could not have celebrated our 5^th year anniversary in a more honourable and memorable manner,” said Malek Ali, Founder of BFM.

After the event a series of entertaining performances also took place on the day such as a Gym Ball and SUMA demonstration by TAGS, a high-energy Body Combat performance by Celebrity Fitness and a truly unique grand finale by HANDS Percussion, Malaysia’s renowned percussion ensemble featuring a contemporary, energetic theatrical drumming performance. True head turners on the day were costumed BFM-ers, Batman and Robin who proved to be the ideal pair to take memorable pictures of the event with.

The winning Team under the Corporate Category was awarded with an amount of RM10,000 that was to be donated to the charity of the their choice. Under the Open Category, the 1^st prize winner received an amount of RM6,000, the 2^ndreceived RM3,000 whereas the 3^rd place winner received RM1,500. With regards to the Individual Category, the 1^stprize winner received RM1,000, the 2^nd received RM800 and the 3^rd received RM500.

Authorised dealer of Volkswagen Malaysia, Wearnes Automotive, was the Platinum Sponsor while Malaysia’s leading insurance company, AIA Berhad, was the Gold Sponsor. Property advisory firm DTZ Nawawi Tie Leung and media specialist UM were the Silver Sponsors, while Milo 3-in-1, news monitoring agency nama and Secure Parking came in as Bronze Sponsors.

Other sponsors included DoubleTree by Hilton, Spritzer, MyTeksi, Celebrity Fitness, TAGS, Elitkraf, Yakult,100 Plus EDGE, Mondelez International and Health Today.

While the event was a success, many participants suggest that the finisher medal should be given to them after they crossed the finish line at the top of the tower. Eventually all finishers were given their medals after the award ceremony. Hopefully the organiser will look into this for their event next year.

Press Release: BFM Race To The Top 2013

Conclusion of a dream

A shout out to my buddy this lovely Sunday Morning.

Congrats Fazli Nawi finally a sub-5 Marathon at Rayong Marathon in Thailand.

It’s worth wait after all the obstacles you been through mate. It's sounded like a joke when i challenged you to a sub-5 Marathon at PBIM, well a reverse physiology is my best forte. I knew you had the potential, all you need just a little "push".

I am glad that you took up the challenge and made it happened at Rayong Marathon. Magic always happened in Thailand.

Congrats buddy, you overcome your own fears and frustration, you smashed your limit and tear that sub 5 wall to pieces. I am proud of you buddy, it's normal runner like you with job and family that inspires me the most!

For those not familiar Fazli's story, let me brief you folks.

Doctor told him he should gave up running coz he was too heavy and the all road pounding was damaging to his knees. True enough he was injured, had meniscus tear injury and went for knee operation.

It was hard on him i know, not able to run and watched from sideline while his friends running and breaking new boundaries. But one great thing about him, he never gave up! After the operation, he slowly started running and training at his own pace.

A year after the operation, he completed his first 100km Ultra Marathon which he dedicated to his late father. Now he proved to the doubters that all you need is passion and a little bit of push from your lunatic running friend (that's me hehe).

All those early morning runs and late night second run finally paid off, all i can say i am proud of you mate. Keep on running, run far and run safe.

Standard Chartered Marathon Singapore 2013

“Running takes passion and courage and we run not with our legs, but with our hearts” – Candice Burt

How time flies, it was my fourth consecutive SCMS. I didn’t plan to stay long in SG, fly in Saturday morning and return back Sunday afternoon after the race.

It’s was considered as another training run for TNF HK 100km in December. As my mileage accumulation going into this race was pretty rubbish, i did not expect any superb finishing timing. If i’m lucky, i could finish under 4:30.

I’ve been plague with knee issues lately, my plan was only to finish this Anniversary Marathon injury free. I completed my first 42km three years ago here in Singapore but still feel like yesterday though.

It's a special Marathon, a time for me to count my blessings and reflect all my running moments - all those sweet and bitter memories.

It was rainy day on Saturday before the Marathon, i stayed in a Hostel at Arab Street and rested and sleep few hours that afternoon.

BIG MISTAKE!

I couldn’t sleep later that night, keep turning and tossing but couldn't sleep. I wasn’t nervous though, finally get up from the bed got into my Marathon Maniac vest by 3:00am. I ate a Cliff Bar before catching the MRT going to Orchard Road where the start line was.

Age is catching up with me, i forgot to bring my Power Gels! Dang!  As i didn’t plan to break the world record nor my Marathon PB, i guess i will depend on whatever they have at Water Stations. Another rookie MISTAKE!

Running a Marathon without enough sleep is an idiotic thing to do, i’m sure i’ll pay in full during the Marathon later.

I met Karsten Korbel on MRT going to Orchard St. After wished him good luck, we went our separate ways.

Arrived at Orchard Road few minutes after 4:00am. There are two corral or waves for SCMS, Blue bib for runners under 5 hours and Red bib for runners 5 hours and above. As i registered for Blue bib the official let me into the front corral. They are strict about this, many Red bib runners tried to enter the front corral but to no avail.

I made my way all the way to the front and stopping by few rows front the front runners. Beyond that was the pacers and the elites. If you aiming for good timing at SCMS, you better come at least an hour early and get yourself parked in front. Met the usual suspects there, saw SG Blade Runner, said hi to Adam 1Arm runner and few of the freedom freaks gang – Yaoming, Izat etc.

Adam and I was encouraging Izat to aim for Boston Qualification. At first he was a bit hesitated, but after a bit of moral support from both of us, he made his way to the very front of the pack and parked himself with the Kenyans.

At the end of the day, Izat did awesomely great. He finished in 3:09 thus qualified for Boston Marathon. Congrats Izat, i’m very proud of you bro. Now this is the real fast runner not just some poyo wannabe.

The race start on time, at 5:01 am the Full Marathon runners was gunned off. There i was running with 11,488 other runners. Last year at SCMS 2012, we had more FM runners – 17,500.

I started the first 5km too fast, at one time i run and left 4:00 pacers and 3:45 pacers far behind me. My pace was shockingly around 4:45 at one point. Nearing 10km, i decided to slow down and let the 3:45 pacers overtook me. Well i don’t plan to DNF this anniversary marathon due to motor breakdown. I maintained pace around 5:30 after that, now i felt better and breathe better. I felt my lungs was on fire earlier, this is a nice pace i said to myself.

The weather that morning was somewhat humid, my only fuel was 100plus and water at every WS. Thankfully it was 2.5km/3km apart.

Reaching Marina Barrage - 35km

After the F1 track and running on Nicol Highway to met King Sam, paced with him for few minutes before i had to let him go. He was going faster and catching up the 3:45 pacers, ok maybe another time when i have more decent training mileage.

I completed 5km in 25 minutes and 10km in 53 minutes respectively.

The route was exactly the same from last year, i kinda of memorise the route in my head. I help with my mental calculation as i know what come next.

After 15km, i felt hungry and my pace started to slow down. More runners passed me at this point inside the ECP. I know this is my low point in the race, all i need is to fight it off – every inches and meters. I kept running and try to maintained the pace. After a while i was back running 5:30 pace. That was quite a relief for me.

Thankfully my knees was behaving throughout the race, wonderful i said to myself.

As i reached the halfway mark – the 21km. Drizzle rain started to fall around ECP, great we will have a blisters fiesta after this wet race.

Reached 21km on the dot – 2:00 hours mark. But the 4:00 pacers are still behind me, i don’t think i could make it under sub 4 but never hurt to try. So there i was running the best 10km in the second half, but i wasn’t to be my day.

At 30km onwards, i went bonked. I hit the WALL. My pace was reduced tremendously, all i can do now is cruising slowly to finish line at 6:30 – 7:00 pace. I thought i could maintained that 5:30 pace forever.

I was mighty glad to reached the Freedom Freaks WS at 34km, there was Coca Cola and Red Bull. Asree and the gang were there cheering and supporting other runners.

Asree encourage me not to stop too long and try catch-up with the 4:00 pacers. I said to him, i had nothing more bro. I was spent, all the energy gone. I spend more this at this WS chit chat with the guys, my aim was to finish anniversary marathon now. The 4:00 pacers finally overtook me at 32km, i never recovered and pushed that wall all the way to the finish line.

The weather was good though, cloudy with no sun. This is the best weather in all four SCMS that i ever ran. Normally after 30km the route through the Golf course to Marina Bay would be the hottest area, but not this year.

I completed my 27th Marathon at my 4th SCMS, awesome. I will be here next year and i even could picture myself celebrating my 10th SCMS in 2020.

My reflection during the entire Marathon was that I am blessed able to pursue my passion and meeting many wonderful runner friends sharing the same joy along my journey.

Still counting my blessings...

I finished my 27th Marathon and also my anniversary marathon in 4:13:05

Position number 639 out of 11,488 Full Marathoners.

My splits:
5km > 25:12 10km > 53:58 15km > 1:20:48 20km > 1:50:44 21.1km>2:00:09 25km > 2:18:52 30km > 2:49:18 35km > 3:25:29 40km > 3:58:24 42.2km > 4:13:05

Photo credits:

Asree, Running Shots, Marathon Photos