Do U wanna Break Free?

Break Free on Sunday 6 September 2009
Yellow Ribbon Prison Run
























An iconic run that offers participants an opportunity to run through the Changi Prison Complex while passing through historical sites.....
Registration fee : $25 for 10km

http://www.yellowribbonprisonrun.sg/

The inaugural Yellow Ribbon Prison Run 2009 is an iconic run that offers participants an opportunity to run through the Changi Prison Complex while passing through historical sites such as the Johore Battery, Changi Chapel Museum and Old Changi Prison Wall. Finishing off at the new Changi Prison Complex, participants will see the development of a new generation prison designed to cater to the security and rehabilitation needs of the prisoners. Going Beyond the Run, it is about giving ex-offenders a second chance to start afresh and conveying the message that what matters most is not about the fall, but how one gets up that counts.


A scenic route - tie a yellow ribbon round the old oak tree...

Stretch from Abingdon Road to Cosford Road- Undulating terrain

Loyang Way to Upper Changi Road North - 30 degree incline run

Attractions along the route

Changi Chapel and Museum

Johor Battery

Changi Prison Wall

Sunday 6 September 2009, Yellow Ribbon Prison Run
Sunday, 6 September 2009, Botak's Birthday
2008, Thanks for doing 5050 .
2009, Botak invitation : Lets do the YRPR , a run that symbolic breaking free from our own prison.

William, Shao Chong and botak wanna Break Free.... how about you?? For only $25, and a casual 10km Sunday morning, we can do it!

While we run, do our bit for charity, the amount doesn't matter, it is the heart!
Support Hanniel and his 10K48 challenge @ http://www.yellowribbonprisonrun.sg/hannielchallenge.php

Team run2eat @ The northface 100 Singapore 24 Oct 2009

registration for above is open at http://www.thenorthface100.com.sg

The northface 100km duo - an off road run where a team of 2 running 50km each, team members are not require to run together, but can choose to do so if they want. Cut off time is 9 hour.

so far, team run2eat have the following confirm runners in the 100km duo race.

run2eat team BW - Botak/William
run2eat team EL - Ernest/ Li Bin
run2eat team CR - Calvin/Roger
run2eat team SY - Shao Chong/Yap Shui Huat
run2eat team MH - Mohan/Hazel (pending confirmation)

BTW Mohan and Hazel are in Gold Coast now, they will be doing the Gold Coast Airport Marathon come sunday morn, wish them all the best, a good run and great fun. I think this is their 10 mara this year( I done 7 with them).

Jan 3 Xiamen Ma 4:37 (PB)
Feb 8 HK Ma 4:51
Mar 22 Tokyo Ma 5:30
Apr 26 Dalian Ma 4:46
May 30 Sundown Ultra Ma 13:43
Jun 14 Phuket Ma 5:53
Jun 28 KL Ma 5:28
Jul 3 Gold Coast Ma?? Thanks but I need to rest.

No mara for me the next 3 month. I had engaged a personal trainer and will be spending some time in gym to improve my core muscle, swimming for cross training and at track doing interval speed/tempo run. I hope this will helps me to be able to run longer, stronger, faster and more importantly - with less injuries.


There is also a Northface 50km Duo, where a team of 2 running 25km each. Cut off time is 4.5 hour.

Any one else want to take up the Northface challenge?

It is never too late to start running.

28 June 2009 KL Marathon 马拉颂之 一月两马

When I boastfully told chow meng about my 1 month 2 horse, he half lifted his eyes and said lazily : "mai how lian , lim pei since mata cheng tay kor orledi every week 2 马，ur 马 2 legs, my 马 4 legs!"

My 2nd marathon in June

KL marathon finish - 05:29:10.

Split time

10 km 1:14:29

20 km 1:12:54

30 km 1:17:25

40 km 1:28:15

42.195 km 0:16:35

If you love slope, steep slope then welcome to KL. While it was a good run, too bad it became a good run spoilt due to poor coordination and organisation.

First, the pleasant surprise -they provide sponge after the 1st 5 km and there after every 5 km, but just when the sun came out and oh no! no more sponge after 20 km mark!

A bigger surprises await us, after 25 km, some water station ran out of cups, so OK we still can drink from 1.5L bottle albeit with only 200ml of water in it. At 35 km water station, got cups, but no water. Lucky for us there were still water at 40 km point. Pity those slower runners, I heard they ran without water from 15 km - 35 km.

The traffic control was another challenge. At many junctions, there were no polismen, it is you again the traffic. The most horrifying part was at the 32 km , we were running on the right most lane of a 4 lanes highway, it was a steep incline and accompany our run were cars and lorries zooming past us at more then 100km/h. Quite an experience.

I heard that previous KL marathon also had lots of hiccups, butthen they were charging only M$50, cheap entrance fee, pay peanuts get monkey, OK lah. But this year with Standchart as the title sponsor and entrance fee increase to M$210, we expect something better. Whatever said, for the love of marathon we can excuse other sloppiness, but no water at water point ?- siow liow lah! that amount to murder for a marathoner!

Apology from KL marathon event organiser http://kl-marathon.com/

Octagon as the event organizer of the Standard Chartered KL Marathon 2009 acknowledges that there were technical and logistical issues that affected a number of runners.

As the Race Director, I would like to apologise to runners who had a bad experience connected to the marathon. It was never our intention to cause any distress. We have always aimed to provide a positive and memorable experience for runners in Malaysia. We have taken all your feedback and this will go towards improving the standard and experience for all runners next year. Once again, my sincerest apologies.

As an update, the complete database of results and timings are now available. You may search for your individual results here.

Should you have further questions, you may contact us at 03 7843 3180 or via email at inquiries@kl-marathon.com

Hemant Dua (Race Director)

Next year KL again? thanks but no thanks. ( I said the same thing too after SD ultra, but hey are we running SD ultra again next year? YES SIRE!!! )

Morale of the story : Never trusts a marathoner when he said he will no run........

run the first part of the race with your head

the second part with your legs

the final part with your heart - chiong ah

The next 3 month, no marathon for me. But I am not standing still, I will engaged a personal trainer to help me to built up my speed and endurance. Target 4:30 for Dec SCSM.

Part Timer Wanted

oi my dear friend,

Today I have a very important and serious message for all of you.

Which is responsible for more global warming:
your BMW or your Big Mac? Believe it or not, it's the burger.

The international meat industry generates roughly 18% of the world's greenhouse-gas emissions—even more than transportation—according to a report last year from the U.N.'s Food and Agriculture Organization.

http://www.time.com/time/specials/2007/article/0,28804,1602354_1603074_1603171,00.html

Pound for pound, beef production generates greenhouse gases that contribute more than 13 times as much to global warming as do the gases emitted from producing chicken. For potatoes, the multiplier is 57.

Beef consumption is rising rapidly, both as population increases and as people eat more meat.

Producing the annual beef diet of the average American emits as much greenhouse gas as a car driven more than 1,800 miles

http://www.scientificamerican.com/article.cfm?id=the-greenhouse-hamburger

If not for those curry fish head, char kwee tiow, chicken rice, ok lah plus the occasional Big Mac, many of us would have become a vegetarian:)

Don't fret, there is a compromise: a part time vegetarian.

Research had proven that going vegetarian just one day a week No meat on Monday reduces consumption of saturated fat by 15 percent, enough to ward off the "lifestyle diseases" such as heart attacks, strokes and cancer. A weekly commitment also adds the disease-fighting benefits of fresh fruits, vegetables.

No meat on Monday - It’s been proved that if you abstain from meat for just 1 day a week, not only it's good for your health but you are also doing you part on reducing the carbon foot print. and would have a hugely beneficial effect on the climate.

So this is the least we can do for the better of our environment. It’s no difficult, anyway we have had too much over the weekend. Add this to your weekly routine of running - No Meat On Monday! It’d be a great thing to do.

I love meat, but I love mother earth even more , so I will stop eating meat at least 1 day a week. No Meat on Monday, won't you join me?

/botak No Meat on Monday

PS : Did I get my message through loud and clear?

OK to drive a BMW but go slow on the Big Mac!

14 June 2009 Phuket Marathon - Guess an old dog never learn!!

Sundown, I did the stupid thing of trying something new on race day. So i deserved the Tsunami.

2 weeks later at Phuket marathon, the mara that I was just going to relax, enjoy and will be happy with a 5:30 finish. I was so relax that all cautious were threw into the wind. I took Oreo biscuit, Corn flake with low fat MILK at 3 am!! The mara starts at 4 am arrrhhhh.

With a bloated stomach that threaten to throw up anytime, I was surprised that I still can did the 1st 20km in 2:20. They say you can't teach an old dog new tricks! but this old dog beri guai-lan, like to to sarbo himself hor?? Anyway to cut a long story short, after 21 km I was down to a walking pace of 10min/km. If not for the last 3 km chionging, I would be in the 6 hour zone.

Still a happy runner at 5:53:48

俺们also have 三个代表。 William who pace me at Sundown ultra came in with a commendable 4:37:21. Mohan, the other 84km ultra-man, still dance like a butterfly in Phuket 5:20:23.

No ultra-man in Phuket, only ultra-HOT

Hajime Nishi San, Bib No. 559, Phuket was his 559 marathon. Botak Bib no. 556, how come only 9??

Why so serious?
350, no enough huh?

Why So Vain??

Why So Pain???

Sundown Marathon - The day I committed the cardinal sin.

19 May 2009
I sent this mail to our runners:
How to finish sundown 84km in 12 hour ?
Try The 7-8-9-10 method
1st 20 km 7 min/km : 2 hr 20min
2nd 20 km 8 min/km : 2 hr 40min
Last 2.195 km : 20 min

3rd 20km 9 min/km : 3 hr
4th 20 km 10 min/km : 3 hr 20 min
Last 2.195km 20 min
Bravo! 84 km = 12 hour!!!!!!

28 May 2009
one of the slide I presented during race briefing
I was lucky never to experience cramps during all mine 42km marathon. It may be due to the extra mileage I put in during training. But this time we are doing 84 km and I think taking hi-performance salt tablet as advise during race may be a good idea. BIG MISTAKES!!

Mistake #1 Hey isn’t salt tablet something new?
Mistake # 2 In my mind I thought salt was harmless. How wrong was I??

Saturday, 30 May 2009 6.30 pm, Sundown marathon Starting point
The day I committed the cardinal sin : Never try anything new on race day!

Spirit was high and we were eager and ready. I took my 1st salt tablet as advise before race started.

First there were 5 aw-ta man

Then it becomes 9 aw-ta man

The real botak, Mohan

William, the new 5050

At 7 pm sharp, the gun sound and with cries of sub 12, sub 12 sub 12, we begin the long journey.......

Above 2 Pictures courtesy of team fatbird

William and myself decided to pace as a team botak, while Ernest and Li bin form the other pair. Calvin was the lone ranger. We are trying out the 7-8-9-10 method. Other run2 eat aw-ta man were O.T.O.T. (Own Time Own Target)

1st 10km (my garmin read 10.7 km) in 1:12, we took our 2nd salt tablet. William starts to have numbness in his finger and toes and decided to stop taking the tablet. I continue dutifully popping it every hour. Compared to last year, this year water station have improved and the volunteers were very motivated and supporting by cheering us all the way. They warm our heart. We completed 1st 21km in 2:30 as plan.

Support station 1 @ 23km (Time of arrival : 9.43 pm)
Chloe and Steven were there to greet us, After a brief stop, we decided to speed up as we feel we were behind time. We were still running at "fat burn zone", relax and able to chit chat along the way. Those over head bridges that seem so daunting last year feel not so demanding now. The power gel and bananas stations were still there at the winding slope of Bedok reservoir. The elevation at Pasar Ris Ave 3 was quite benign too. All along at every water stop, the volunteers were quick to give us drinks and words of encouragement. It was an easy and steady run.

Support station 2 @ 42km (Time of arrival 12.26 am.)
Saw our brand ambassodor. Patrick waving the bright yellow sign board with blinkers, we knew we were at 42 km. Team Botak and Team Ernest arrived almost the same time. With Calvin coming in few min later. So there were fury action as all volunteers step in to assist us. After a quick wash, change to new clothes and shoe

Three monty at 42 km

I took my coffee, refill my red bull and ran down cross the bridge to finish our first lap @ 12:43am (5 hour 43 min) Feeling fresh, confident and strong!

Sunday, 31 May 12.42 am. 2nd 42 km
Pooping my 6th salt tablet, team botak decided to change our game plan, Instead of 9 min/km, we switch to an easier 10min/km walk for our 3rd 20 km. We will reserve our energy to do a 8.5min/km run for the last 20 km. Team Ernest kept to their run and walk strategy for the 3rd 20km.

Hit 52km check point @ 2:28am (1h:45m), just a bit slower then our plan 10m/km. Along the way, we cross path with Team Ernest many time, their walking and running seems a good strategy too. At this point we noticed that some bike marshal were zooming pass us at fast speed and they don't have blinkers on their bike, wasn't it a bit dangerous?

At 3.40 am, we reached 60km mark. I took my 7th salt tablet and did a quick calculation: 3h:20m for last 24 km. 12 hour is still within mathematical reach. It was at this time that calvin (man in black) overtook us. We told him team Ernest was just less then 100m ahead, he wave as we urge him to go sub 12 hour.

Disaster struck @ 62 km after the u-turn. I was doing my first toilet break under the cover of a huge tree, Tsunami attack!! It first came as a sharp pain in my inner tights. I thought it was abrasion due to chafing. Passed 7/11 and asked William to go buy Vaseline for me. Only while waiting for William that I discovered to my horror that it was double barrel, abrasion with Tsunami attack. Luckily there was that toilet after Burger King, what transpired there were too gross to describe here.

Support Station 3 @ 65km (Time of arrival : 4.45 am)
The 3 km to our support station 3 @ 65km took us 45 minutes. After a quick change of my wet sock, (no more power gel and minimal fluid as the Tsunami was still at siege) we were on the road again. I must thanks William who continue to encourage and urge me on. We have to kiss our 12 hour race objective good-bye, target now is just to complete. At 66 km Bedok Reservoir Park, Tsunami looming, I make a dash for the toilet again, team fatbird support station was there, their girls were ever ready to render their assistance to fatigue runners, but my eye was on the toilet. The toilet door lock was broken, so pie-say, had to shout at the girls to watch the door while I was doing my business........ (Learn after the race, that it was also at this park that calvin took a half hour nap on one of the bench)

Misery love company, at 74 km along Tampines Ave 9, I was already thirty and hungry, an old injury – my left Achilles tendon was so badly inflame that I was down to a crawling speed of 3 km/hr. To miss the 15 hour cut-off time was suddenly staring at my face. William ran ahead to get help at our Support Station 4 @ 75 km. It was like "teo bay pioe" when Ah kun came running with the much needed deep heat spray. He plunged half a bottle into my left ankle.

Support Station 4 @75 km (Time of arrival 6.55 am)
The cold towel and sponge provide some relieve, it smooth our bruised bodies and weary mind. More deep heat therapy to my ankle. I was going to carry a bottle of deep heat with me when Doris said this was the last bottle and we still have a few runners behind. So I just grab a tube of tiger muscular balm and continue our last 9 km. (Learned later, like father like son, shao chong also grabbed a tube of tiger balm at this station earlier)

At Pasir ris, i squeeze the drop drop of tiger balm to my legs, due to the late hour, all first aids stations had run out of deep heat. I must thanks my lucky star that at Pasar Ris Avenue 3, a volunteer gave me a tube of deep heat, I held it tight like "kyo teo gu-lan"

We turn left into Loyang Avenue, saw a runner releasing himself by the road side canal, Due to the urgency, I decided to join in. Unfortunately with it came the 3rd Tsunami strike. The nearest toilet was 4 km away at finish point. Don’t ever ask me how I managed this 3rd attack.

Amid all these doom and gloom, heaven sent us Mohan at 81 km :)He had heard that I was struggling and race up to see what happens. With his cheerful demeanor, can you believe he can still dance like a playful butterfly after all this km? Met shirtless Jia Pei who was also down to walking. Saw Jia Pei mother and ask for her bottle of zhen gu lotion. Mohan's encouragement brighten our mood and while we were chatting and laughing., we exit Loyang Ave into Cranwell road - last 2 km.
Our spirit was lifted when we turn into Netheravon road, 1 km to go!
I plugned the whole bottle of zhen gu lotion to my left ankle, it helps and I started to jog!! In no time we passes our station 5 cheerleaders whom gave us a rousing welcome.

Cheer cheer Station @ 83km (Time of arrival : 8.31 am)

Well done girls!

Riding on the high, we dig deep into our reserve for that last drop of fuel to charge down to finish point. To our horror at the bridge, instead of running across, it was a bridge too far! We were block by marshals that shouted to us : TURN LEFT! TURN LEFT!!

That extra loop of 400m was *&^%$#@. I feel like striking those marshals that were blocking the bridge down like ten pins bowling but had to grit my teeth, turn right and move on.
Dear organizer, IT IS BASIC COURTESY TO INFORM US IN ADVANCE OF THE SUDDEN ROUTE CHANGE!

Calvin aka man in black completed his 1st 84 km marathon in 12: 37: 01

Team Ernest completed their 1st 84 km marathon in 12 : 47: 01

Team Botak completed their 1st 84 km marathon in 13 : 43 : 56

2009 Sundown Marathon Quote of the Year

2009 Sundown Marathon Quote of the Year

Run To Eat Support Station 3 @ 23km/65km

Our volunteer Sam asked a passing by SD marshal : "Sir, how to differentiate between the 42km and 84 km runners?"
Marshal answer : " Just look at their face expression!"