After having started the year on a rolling high, already breaking several PBs and enroute to breaking a few more, the accident was like being knocked down by an anvil dropped from nowhere. Until now, I still wonder if it's a nightmare that I'll eventually wake up from.
21 December 2011
From Osim To StanChart. And cheers to my 4-part fracture and a brand new year!
Thanks to all for the congratulatory notes that I've received for completing the marathon. I'm certainly very happy that I've fulfilled my promise to myself and friends. I have conquered the 42.195km.
8 December 2011
Aldric's Standard Chartered Marathon Singapore 2011
Aldric recounts his Standard Chartered Marathon Singapore 2011 experience...
I never had a good run in my previous Stanchart participation. Back then in 2007, I DNF’ed because I couldn’t bring myself to cramp to the finish. In the slightly recent 2008, I was DSQ’ed as one of the kind marshals directed me for an earlier u-turn at ECP. I must look terrible in such a way that she wanted to help me end my misery earlier.
Fast forward to 3 years later and the good ole’ recalcitrant me was standing at the start line for 2011 edition. This time, I wasn’t excitable compared to the ‘07/’08. I was at peace and was waiting for race to commence. I was simply glad to be ready for this year’s marathon as the finish line has eluded me time and time again. There was a target that I wanted to achieve and believed that it shouldn’t be a huge ask.
I never had a good run in my previous Stanchart participation. Back then in 2007, I DNF’ed because I couldn’t bring myself to cramp to the finish. In the slightly recent 2008, I was DSQ’ed as one of the kind marshals directed me for an earlier u-turn at ECP. I must look terrible in such a way that she wanted to help me end my misery earlier.
Fast forward to 3 years later and the good ole’ recalcitrant me was standing at the start line for 2011 edition. This time, I wasn’t excitable compared to the ‘07/’08. I was at peace and was waiting for race to commence. I was simply glad to be ready for this year’s marathon as the finish line has eluded me time and time again. There was a target that I wanted to achieve and believed that it shouldn’t be a huge ask.
4 December 2011
Standard Chartered Marathon Singapore 2011
It is finally done. The results itself is not fantastic, but the entire experience is.
Pre-race 1 day. First time that I prepared the bib, all my gels and attire in the morning. In the afternoon, bought bread for breakfast. Later the evening decided that I'll walk to the starting line, if there is no rain. Set my alarm for 3am and slept at about 10pm.
Pre-race Race Day. It was a super cool morning, due to the rain the day before. Started out at about 3:35am. On the way, I did a few mini warm up runs crossing roads and chasing after the green man. Arrived nearby Mandarin Hotel at 4:10am. Doesn't seemed crowded yet.
This year, they only had one pen for 4-6 hour marathoners. I'm not too sure where to park myself, but since I was early, I ended up in the 1st half of the pen. As 5am nears, everyone started moving forward, and I ended up even further in front. Fish, this position is perhaps for the 4hr peeps. Never mind.
Pre-race 1 day. First time that I prepared the bib, all my gels and attire in the morning. In the afternoon, bought bread for breakfast. Later the evening decided that I'll walk to the starting line, if there is no rain. Set my alarm for 3am and slept at about 10pm.
Pre-race Race Day. It was a super cool morning, due to the rain the day before. Started out at about 3:35am. On the way, I did a few mini warm up runs crossing roads and chasing after the green man. Arrived nearby Mandarin Hotel at 4:10am. Doesn't seemed crowded yet.
This year, they only had one pen for 4-6 hour marathoners. I'm not too sure where to park myself, but since I was early, I ended up in the 1st half of the pen. As 5am nears, everyone started moving forward, and I ended up even further in front. Fish, this position is perhaps for the 4hr peeps. Never mind.
22 November 2011
Let's Beat Pain To The FINISH!
Just a dozen more days from the race. I've got no more advice to give. So what is this post about? Well, it's about me and my final preparations, sort of.
Two weeks ago, I have clocked 35+km weekly mileage. Last week to today, hardly 20km. And I'm not yet tapering. I just couldn't find the motivation to train, to run. Well, such situation happens, and what am I to do about it? Nothing. Really, I can do nothing much about it. Perhaps reminding myself not to think too much about missing my runs, and not think about how painful it will be come 4 Dec. To just focus on self-belief.
I have just checked out the race route. It is the same route as last year's. Even so, I still exclaimed at the fact that it is only halfway at the ECP U-turn!!! What the fish! Run from Orchard Road to F2 and it's only 21km??!!! Why am I punishing myself this way? LOL!
How about race day morning itself? How am I getting myself to the start point? Should I take the train? Or shall I do an estimated 40min walk to Orchard? Still thinking... something to get my mind off my not running.
I know it will be all ok. Typically it will be ok soon. I mean my feeling down. It's just not a good feeling going through it. And perhaps I'm just anxious to experience my final few good feeling runs before the race. My ultimate essential must-have item going into any major race. It's my confidence boost.
So, how are your final preparations? Regardless the distance that you are running, and your reasons for running, just plan to go out there to enjoy the entire process. Yes, it can be painful. But yes too, you can engage the pain, and emerge stronger. I'll see you at the FINISH.
30 October 2011
Newton 30km Challenge 2011
Regardless of all my preparations and apparent confidence, I had major doubts doing this race. I have only ran two 10kms and only clocked once a 30+km weekly mileage. I'm only confident of completing 15km, maybe 20km if I push myself really hard. Why do I choose the mountain of a 30km to mark my re-entry back into racing?
29 October 2011
Let's Run!
Race day is near. Preparations are as complete as they can be. These are the the remaining items left to be done.
Recovery has been smooth, though slow. Perhaps I'm not pushing myself enough, I don't know. With physiotherapy sessions 3-4 times a week, I'm glad there is at least constant progress.
I have started running since late September. I can almost do 10km comfortably, and my highest weekly mileage is 35km. Not fantastic, but if considering where I have started, it's a tremendous achievement. Come December, I will be as ready as I can be.
Tomorrow will be a major milestone too. I'm taking part in the Newton 30km!!! My first race since the fateful day. All the best to myself. LOL ;-)
Looking back, I have planned and started the first post of this series before my accident, to share what I know. Drafted the second right after the accident, and it was published right after my surgery; it stresses on the joys of training. I have also touched on overcoming pain, a topic truly close to my heart then. Onto recovery, it is important to keep a positive mindset and having enough rest. And making the best of your preparations and getting yourself ready for the last mile towards your goal. Finally, I know it can be done, and you can do it too.
Looking back, I will learn heaps from this unique 3 month journey. Some may think it is a low point of my life, but it is a high point to me. I will have really learnt lots.
Looking back, I am glad that I am at the starting line with you; maybe chance upon you during the journey; and certainly happy for all of us that we will finish, definitely.
I did not planned for the triplet structure. But if it is meant to be, then why not? Go with the flow.
It is just 42.195km. It is not long.
Let's Run!
Plan your race strategy. Yes, even amateurs need to have a strategy. You need answers to: when to consume your energy gels/bars; how often to hydrate; perhaps even when you plan to walk?! As a guide for you, this is what I'm planning for. Consume 1 energy gel for every 1hr, drink at least a mouthful at every drinks station, more at isotonic ones, and walk about 500m for every 10km ran.
Know the route. This is one of the more important items in race strategy. Drive along the route or visit the various places if you have to. I strongly encourage you to know where are the sections where you can be motivated or de-motivated. Take special note of places where the route U-turns or seems to take a unnecessary detour to the finishing line. When you face these particular sections of the route, they can be mentally draining if you don't know about them. Conversely, use scenic stretches to spur yourself on.
Convince yourself that it can be done, regardless the amount training you have had. I call this the final brainwash. If like me, you are not even doing 20kms comfortably, you'll certainly need it, lots of it. Concentrate on what you can do. The mind is the powerful tool to help you cross the finishing line. That said, I must remind you to also listen to your body. The mind can be too powerful, sometimes.
Know the route. This is one of the more important items in race strategy. Drive along the route or visit the various places if you have to. I strongly encourage you to know where are the sections where you can be motivated or de-motivated. Take special note of places where the route U-turns or seems to take a unnecessary detour to the finishing line. When you face these particular sections of the route, they can be mentally draining if you don't know about them. Conversely, use scenic stretches to spur yourself on.
Convince yourself that it can be done, regardless the amount training you have had. I call this the final brainwash. If like me, you are not even doing 20kms comfortably, you'll certainly need it, lots of it. Concentrate on what you can do. The mind is the powerful tool to help you cross the finishing line. That said, I must remind you to also listen to your body. The mind can be too powerful, sometimes.
Recovery has been smooth, though slow. Perhaps I'm not pushing myself enough, I don't know. With physiotherapy sessions 3-4 times a week, I'm glad there is at least constant progress.
I have started running since late September. I can almost do 10km comfortably, and my highest weekly mileage is 35km. Not fantastic, but if considering where I have started, it's a tremendous achievement. Come December, I will be as ready as I can be.
Tomorrow will be a major milestone too. I'm taking part in the Newton 30km!!! My first race since the fateful day. All the best to myself. LOL ;-)
Looking back, I have planned and started the first post of this series before my accident, to share what I know. Drafted the second right after the accident, and it was published right after my surgery; it stresses on the joys of training. I have also touched on overcoming pain, a topic truly close to my heart then. Onto recovery, it is important to keep a positive mindset and having enough rest. And making the best of your preparations and getting yourself ready for the last mile towards your goal. Finally, I know it can be done, and you can do it too.
Looking back, I will learn heaps from this unique 3 month journey. Some may think it is a low point of my life, but it is a high point to me. I will have really learnt lots.
Looking back, I am glad that I am at the starting line with you; maybe chance upon you during the journey; and certainly happy for all of us that we will finish, definitely.
I did not planned for the triplet structure. But if it is meant to be, then why not? Go with the flow.
It is just 42.195km. It is not long.
Let's Run!
13 October 2011
Aldric's Nike We Run SG: A Weekend of Records
Aldric recounts his Nike We Run SG experience...
Ironman Fanatics would know that Oct 8th marks an incredible day of racing and record breaking in Kona, Hawaii, Oct 8th 2011. Crowie – Alexander’s nickname – has his name cast in the stone of Ironman Championship history joining the Greats – Dave Scott, Mark Allen, Peter Reid – winning the Championship race thrice in his career and being the first man to ever win the 70.3 World Championship and Ironman World Championship in the very same year. As for Chrissie, it’s her 4th take of the title which many has proclaimed much earlier that she is the athlete of the generation.
Though I’m nowhere close both Greats, I looked forward to my 10km Personal Best race which I have chosen to be the Nike City 10K Run, Oct 9th 2011. As I made my way to the race venue on the actual day, I felt that this is a special day for me. I had forced myself not to run the day before and was anxious to find out the wonders one day of rest would do for my legs. More spring? More pop? Better cadence? I’m unsure and I had many questions in my mind. I felt that I was able to put forth a strong performance while waiting for the flag-off. Then again, everything is possible at the start line.
The flag-off release the runners to the first incline along Nicoll Highway Bridge and it was a unique experience having an incline for a warm-up. It was a race course with recurring intermittent punishments as runners had to ascend and descend the Nicoll Highway Bridge 3 times. It was a challenging course for a PB and I knew I had to ‘cut corners’. I raced through the hydration stations and drinking as I run – instead of slowing for a better swallow – and ended up spilling more than I could consume. Also, I generated quick turnovers over tangents and diligently maintained pace while ascending the Bridge. I was delighted that the Bridge took out many front runners. It means a potential good ranking. Bonus~!
Many front runners had their zip taken out by the second Nicoll Highway Bridge climb. As I crossed the 5km distance marker and running the final ‘loop’ at Nicoll Highway, I could see Kartano and Max in the opposite direction not far from where I was. I decided to put some distance between us and started surging during my final climb. I was maintaining a 3:57 – 4:00 min/km pace so I was feeling comfortable. What I didn’t count on was a lurking fellow runner – who ran beside me since 6km – making his pass decisively at the 8km mark and I wasn’t able to respond as I was experiencing a momentary shooting pain from my right leg to my hip. I was definitely percolating but I wasn’t allowing my PB target to evaporate. I wanted very much to nail my 10km PB so I dug deep and pressed on by tucking myself behind him.
The final 750 meters was an all-out sprint was 4 other guys to the finish as I wanted to pass the pack but they seem motivated not to let me. That’s great~! A little friendly competition is always good as it goes a long way. We ran stride for stride from the Kallang Bridge to the finish chute and it felt fantastic though I was already hurting and was dying for the race to be done. The race announcer who spotted us some distance back was describing us as a 5-man race for the finish. I managed a final surge for the race and broke away from them close to 50 meters from the finish and crossed the finish line. It was my best 10km race experience ever.
I had 4 PB’s under my belt after today’s race for 10km, Half-Marathon, 25km and Full Marathon. It’s definitely a crazy year of running, a year of harvest and not to mention that I have set new records only to be broken in the future.
2 October 2011
Let's Get Ready To Run!
It is just 2 months to the year-end marathon. I don't mean to do a count down with my postings, but it's really a reminder to you that you haven't got much time left to train. Be serious about it and get down to doing it.
In my previous post, the target was to hit 15km. I'm sure you will question: "What am I thinking about? With less than 3 months to the race, only 15km?" Yes, I'm aware of it and it is deliberate.
For those who are conscientious and disciplined in your training, you should be already doing 20kms or more. You are almost there. Proceed upwards to 24, 28 and 32. There is still enough time. And you'll realise that it is just a matter of mind over body to overcome these distances.
It was a deliberate attempt to "help" those who are still struggling with their training and not having enough mileage to help them cross the FINISH on the morning of 4 Dec, in under 6 hours. If you are still struggling with your 15km, I'm here to tell you that yes, it is not the best situation that you will want to be in, and yes, you still can complete the 42km in under 6 hours. I'm not sure if 6 hours is your target, but 6 hours is a realistic target. And this is how you can achieve it.
Keep running. Do not let up, maybe because you think your current mileage will never get you there. Every little bit of distance that you put in helps.
Be disciplined. It is just 2 months more to bear. Run at least 3 times a week, with one run covering at least 15km.
Push yourself. During any of your runs, attempt to run faster, or slightly further. You may not have enough mileage under your belt, but at least you can compensate a little by increasing your aerobic intensity.
Towards the end of October or in early November, find at least an opportunity to run more than 20km. Just one opportunity. You can do it at a slower than usual speed, no problem with that. Yes, you will likely take more than 2.5 hours to complete it. The purpose is for you to have a feel of what it is like running long distances for more than 2.5 hours, so that the shock to your mind and body will not be that great on race day itself.
Prepare yourself mentally for the 42km. Even if you are a top athlete or seasoned marathoner, 42km is a long way which many things can unexpectedly happen. It helps to visualise in your mind how you are going to breakdown the distance, how you are going to motivate yourself, how when in extreme tiredness to overcome it.
My mental preparation for the marathon started many weeks ago, but my physical preparation has just started. If I think I will be as fit as I was back when I did my last marathon in July, I will certainly be dreaming. But I know be it run, jog or walk, I'll see you all at the FINISH.
In my previous post, the target was to hit 15km. I'm sure you will question: "What am I thinking about? With less than 3 months to the race, only 15km?" Yes, I'm aware of it and it is deliberate.
For those who are conscientious and disciplined in your training, you should be already doing 20kms or more. You are almost there. Proceed upwards to 24, 28 and 32. There is still enough time. And you'll realise that it is just a matter of mind over body to overcome these distances.
It was a deliberate attempt to "help" those who are still struggling with their training and not having enough mileage to help them cross the FINISH on the morning of 4 Dec, in under 6 hours. If you are still struggling with your 15km, I'm here to tell you that yes, it is not the best situation that you will want to be in, and yes, you still can complete the 42km in under 6 hours. I'm not sure if 6 hours is your target, but 6 hours is a realistic target. And this is how you can achieve it.
Keep running. Do not let up, maybe because you think your current mileage will never get you there. Every little bit of distance that you put in helps.
Be disciplined. It is just 2 months more to bear. Run at least 3 times a week, with one run covering at least 15km.
Push yourself. During any of your runs, attempt to run faster, or slightly further. You may not have enough mileage under your belt, but at least you can compensate a little by increasing your aerobic intensity.
Towards the end of October or in early November, find at least an opportunity to run more than 20km. Just one opportunity. You can do it at a slower than usual speed, no problem with that. Yes, you will likely take more than 2.5 hours to complete it. The purpose is for you to have a feel of what it is like running long distances for more than 2.5 hours, so that the shock to your mind and body will not be that great on race day itself.
Prepare yourself mentally for the 42km. Even if you are a top athlete or seasoned marathoner, 42km is a long way which many things can unexpectedly happen. It helps to visualise in your mind how you are going to breakdown the distance, how you are going to motivate yourself, how when in extreme tiredness to overcome it.
My mental preparation for the marathon started many weeks ago, but my physical preparation has just started. If I think I will be as fit as I was back when I did my last marathon in July, I will certainly be dreaming. But I know be it run, jog or walk, I'll see you all at the FINISH.
10 September 2011
Aldric's Adidas King Of The Road 2011: Being School’ed By Girls?!
Aldric recounts his Adidas King Of The Road 2011 experience...
I love running. I also love running with the girls I often train with though they would leave me behind after 3km or so. I am real lucky to have running mates from the fairer sex who blazes through every single race they have participated and they never fail to impress me. We will meet for dinners and then have endless conversations about training mileages and how to run faster and longer. With 2 of them holding sub-19 minutes 5K PB’s and 1 with sub-40 minutes 10K convinced me that they trained real hard and will run whenever they have the opportunity to. Whenever I hear them talking about breakthroughs during training or racing, my ears would perk up and I will start mentally recording their conversation and have these gems woven into my training plan.
I love running. I also love running with the girls I often train with though they would leave me behind after 3km or so. I am real lucky to have running mates from the fairer sex who blazes through every single race they have participated and they never fail to impress me. We will meet for dinners and then have endless conversations about training mileages and how to run faster and longer. With 2 of them holding sub-19 minutes 5K PB’s and 1 with sub-40 minutes 10K convinced me that they trained real hard and will run whenever they have the opportunity to. Whenever I hear them talking about breakthroughs during training or racing, my ears would perk up and I will start mentally recording their conversation and have these gems woven into my training plan.
Why do I always trust what they say? Well, the conventional answer is that they run faster than I do. Far out. I trust them 100% because they knew their stuff and these are tough, tough girls that I am talking about. They would run in the afternoon to find ways putting in more power in their run while coping with the heat and humility. They would casually mention how they are practicing their negative splits on a hill and how they are using this as an advantage to outpace others diligently training on flats. They would train in the rain and mention how they understood the adjustments to the amount of water to consume when their core temperatures are much lower and this becomes critical because they would have one more arrow in their quiver to wipe out larger guys competing in the same event (to be honest, it is tough to be smaller than them to begin with). I listen attentively to them because I have been schooled by them many many times......
One of the steeds – Elynn (fake name) – outran me in a sprint finish for a sub-2 hour performance in Passion Run this year. Having publicly declared to them I am going to break 2 hours prior to the event – no big deal actually – I was confident because my training convinced me so. So I cruised along until 19km till Elynn caught me and we ran side by side till the final km. She is a bearer of fierce negative splits so I had to get rid of her real soon before we hit Sunset Bay and she knows that I know how she’s going to run so she made sure that she kept me at bay by matching her steps with mine. I surged at the National Sailing Club with the intention of making a decisive pass but she kept pace. Arriving at Sunset Bay, we are close to home. One final climb and descent separates us from the finish line and that’s where she made her move. Her head turned left to star at her watch then right and said something along the lines of “We are here. Let’s push for the final sprint” and started bouncing up the upslope. I was struggling to keep pace and she was putting seconds into our gap. The gap widened as we climbed and I was laboring. It was amazing how a simple climb during training feels like a steep hill during the final push. The distance from the crest to the finish line is a mere 400 meters or so and I had to get to the crest before her because it’s all downhill from there. The first person who reaches the crest will have a physiological and psychological advantage over the other who is still climbing. It was critical. I was playing catch up…… but I just couldn’t respond to her surge. She reached the crest and without turning back, raised her right hand and waved. That’s her message to me: “I got here first. See you at the finish”. So she finished me with a 41 seconds lead. To add salt into wound, she finished 1:59:55 and I crossed the line at 2:00:36.
I made good sure I included inclines during my training runs subsequently.
Moving towards AHM, we are interested in racing each other again. The level of competition is simply obvious. Prior to the dinner, 2 of the steeds just produced a sub-19 5km in Shape Run. Another ran a blistering 3:30 marathon in KL. I was impressed but not amazed. This time round I decided to shut my trap and not blabber something I couldn’t substantiate. Not especially after my Passion Run embarrassment and a humiliating 3:52 finish at the Gold Coast Marathon. They asked for my plans and I uttered that I was going for Adidas King of the Road event and hoping that I would hit 1:10. My mouth said “hoping” but I wasn’t. My dues are paid so I don’t think I needed to hope. I hope.
On race day, I arrived early and I talked a lot to myself to prepare for a hard run. I was preparing to meet my good old buddy by the name of “Pain”. And having prepared myself mentally, I started environment scanning 5 minutes prior to gun start. I saw MYR in front of me to my left, Jason in front of me to my right. I wished Jason a good run and he replied with the usual “You too”. Anne Date was to my left probably slightly behind in terms of location. I was in good starting location with these marquee guys around me. A nice tailwind greeted me just 1 minute to the gun start. Brilliant. Everything feels right. I felt ready and energized. Somehow, I knew this would be my day. This is my race. Right here. Right now. It’s Showtime.
Boom~!
The gun goes at 7am pouring all runners held in the start pen at Fullerton Bridge to Collyer Quay. I was curious how long I could tag with Jason and MYR so I tucked myself behind them at the start of the run. It was fast and I figured that I would be able to ‘sit on their draft’ even as they would dump me behind eventually. I clocked 3:39min/km, 3:45min/km and 3:43min/km for the first 3km’s respectively. As they broke away, I was on 4:05min/km pace. Wow. My legs are doing such a good job until… until… until I had to break for pee. Damn~! I have been plagued with toilet issues ever since I got back from Gold Coast. So again, I lost about 1 minute to the toilet. So again I had to push myself harder to make up grounds I’ve lost.
I felt as smooth as butter as I cruised along F1 pit, Republic Avenue. As I approach the first roundabout at Nicoll Highway, I realized that I have been tagged by an uncle with running etiquette that I didn’t really appreciate. The roads are definitely spacious as we ran and he kept bumping into me. Not to mention that he was sweating profusely. Oh, come on. And he was huffing and puffing loudly beside me. That took me out of my flow. I was looking for an opportunity to drop him. The opportunity presents itself to me right before the Nicoll Highway bridge. The water station. Heh-heh, that’s where I am going to get you uncle. As he approaches the hydration point, he was stretching his arm to get the paper cup from the volunteer along the road. I wanted him to do more than that. I want him to break his momentum and drop him before the Nicoll Highway ascent. So for the first time, I bumped him towards the water station so he would shorten his reach to grab the water. I ran towards the volunteer ahead of the one passing him the water and splash the water on my face to prepare myself for the climb. I surged while he was drinking so I knew I lost him for good. Good to get rid of a menace early in the race so I can return to my flow.
The descent from the crest of the Nicoll Highway bridge brings me to Guillemard road where Jason and MYR are coming along the opposite direction. Waved to Jason and continued running. Turning from Guillemard Road towards Stadium loop was the first time I saw Anne. Wow, I’m not that far back as I would imagine. I felt really cool. Haha. As I made my turn at the stadium roundabout, I saw the pack of strong runners – whom I always see during events – closing up at about 1:30 back. I must be having a spectacular run today. I checked my watch and did some mental calculations. 4:01mins/km. It was simply energizing that I was running that pace~! As I exited Guillemard Road and heading towards Nicoll Highway, I high-fived Max as he turned into Guillemard Road.
Along the descent at Nicoll Highway bridge, I saw a beautiful sea of blue, orange and green which was a clear distinction from Nike run as everyone dresses like everyone else. Turning into Republic Avenue from Nicoll Highway was the second time I saw Anne. She was at the other side sprinting her way to victory. I was encouraged that she was within my line of sight and the positive emotions fed itself like a virtuous cycle. I was feeling strong as I decided to perform a pace check. 4:15mins/km. Woo~~ I was simply enjoying every single moment of my run~!
While experience mild crosswinds during the F1 Pit, I unknowingly landed myself in 2-horse race for reasons I never knew. Seems like my pass irritated this blond who would continue to challenge my pace until the finish. I was fine with that because I saw that as an avenue to push myself harder. She set a blistering pace after she passed me at the flyer. As a responsive male, I decided to skirt-chase. Well, it’s just a natural response since I am used to chasing the running skirts of my training mates all the time. I took 3 seconds off her lead under the Hylix bridge and another 3 seconds at the Floating Platform. I saw so close behind her at the 16km distance marker that I could see the miniscule sweat beads at the back of her arm. Finally at Esplanade I caught up. But I didn’t pass. I wanted to run beside her and gauge whether she has enough in her tank for the final showdown. She was breathing deeply. And then she started using her mouth to breathe. Seems like she was mentally ready for the sprint but I couldn’t detect that from her tell. Sounds like she is more fatigued from keeping pace than mentally preparing herself for the sprint finish. I made my surge near the Fullerton Hotel, left her behind, and finished 1:11:06. That was a good day and I hobbled over to the finish to do my interview with 100Plus.
My confidence has taken a boost and I knew I was able to run 1:30, 1:31 for the AHM based on my KOTR splits. 2 of the girls called to congratulate me for my performance in KOTR and I knew I was back in the game for middle-distance events. As I retracted from the 4-horse race in AHM to pace my friend to finish in 2 hours and change, I checked the web for their results. Nothing unusual. All had their share of improvements and the timings ranged from 1:28 – 1:36. No longer the last. Fantastic. Thanks for making me a stronger runner, girls. Well, at least for now.
9 September 2011
Let's Recover To Run More!
With less than 90 days left to the race, have you been running regularly? At the same time, I hope you can run 10km comfortably by now, and thinking what's next, and how can it be done with so little time left?
Alright, here's what I usually do at this stage. There are three goals in mind for the next 30 days.
One, increase your comfortable running distance to 15km. Remember the mental exercise not to think about the 15km itself? Think of it as 3 x 5km, and every 5km covered is an achievement. If you have the practice of doing a long run every week, you have 4 weeks to achieve the 15km. A realistic target, just a little more challenging. Be committed to your training schedules and give it a shot.
Two, run at least 3 times a week and clock a weekly mileage of above 30km. You need to get your body to be constantly on the move. Why? Because you need to teach your body that this is the new normal, all the running, all the tiredness, all the pain. And when that happens, you'll start to enjoy the pain ;)
Lastly, have enough rest. It's very important for 2 simple reasons.
First, you allow your body to recover enough before you run again. Different people have varying recovery rates. If you are a beginner, 1 or 2 days are typically enough to recover from a long run. At the same time, some may recommend taking health supplements, eg protein, antioxidants, multi-vits, to aid recovery. Alright, this is a personal choice, so do your readings and experiment if you will. Regardless what you try, hydrate, ie drink more water or isotonic drinks.
Second, you don't want to risk getting demotivated by over-running. Yes, it happens; Too much running can make you be sick of running. You become lethargic; You don't feel good; You cannot wait to run, but dread it once you start running. When this happens, go easy on yourself. Do a slow jog, or go for a swim instead, or just simply give yourself a rest day. It is important to keep the feeling good, and to have a good feeling while running.
With less than 90 days left to the race, have I been recovering well enough to be at the starting line of this year's Marathon? Only the doctor can give me a more definite answer, but certainly felt positive.
A friend has suggested that I go on long walks, I didn't dare try then, as it was just 1 week after my surgery. 2 weeks ago, I started the walks. How long? I started with 4km, with lots of breaks. Then I progressed to 3km without breaks, and then 4km, and so on. Generally, I felt much better after the walks. Most importantly, it felt good to change into my sports gear, wear my running shoes and going out for a "leisure" walk. Thanks Ansley.
Just last week, I started going to gym. The stationary bike and weights machines that exert only my lower body are my favourite stations now. My legs are alive again! And not only that, perhaps due to the heighten rate of blood flow, my arm felt better after each session, not so ache-y and slightly more flexible. Right now, I plan to visit the gym 3 times a week ;)
I need to prepare my mind for the Marathon too. KOTR and AHM, I walked to the race venue and as a spectator, supporting my friends, watching all other fellow runners complete their race. I had expected that I would yearn to join them, but surprisingly no. With every person that ran past, looking at their tired faces, I had only wanted them to continue running and to complete the race; Just as I know I will complete mine.
My race is not about running, but it is similar. Yes, it's tiring, it's mentally tiring to keep up with the positiveness. I know I need an anchor, something that I can work on and something that has a line which I can mentally thread and hang on to. And I found it, and it's for a good cause too.
With less than 90 days left to the race, it is critical that you start preparing both your physical and mental self for it. You will experience the tremendous positive effects when both come together as one working towards a common goal, the FINISH. Yes, that's the effect that is to be created. And you need to train yourself to create it, to will it, for on race day, you'll need lots of it.
Alright, here's what I usually do at this stage. There are three goals in mind for the next 30 days.
One, increase your comfortable running distance to 15km. Remember the mental exercise not to think about the 15km itself? Think of it as 3 x 5km, and every 5km covered is an achievement. If you have the practice of doing a long run every week, you have 4 weeks to achieve the 15km. A realistic target, just a little more challenging. Be committed to your training schedules and give it a shot.
Two, run at least 3 times a week and clock a weekly mileage of above 30km. You need to get your body to be constantly on the move. Why? Because you need to teach your body that this is the new normal, all the running, all the tiredness, all the pain. And when that happens, you'll start to enjoy the pain ;)
Lastly, have enough rest. It's very important for 2 simple reasons.
First, you allow your body to recover enough before you run again. Different people have varying recovery rates. If you are a beginner, 1 or 2 days are typically enough to recover from a long run. At the same time, some may recommend taking health supplements, eg protein, antioxidants, multi-vits, to aid recovery. Alright, this is a personal choice, so do your readings and experiment if you will. Regardless what you try, hydrate, ie drink more water or isotonic drinks.
Second, you don't want to risk getting demotivated by over-running. Yes, it happens; Too much running can make you be sick of running. You become lethargic; You don't feel good; You cannot wait to run, but dread it once you start running. When this happens, go easy on yourself. Do a slow jog, or go for a swim instead, or just simply give yourself a rest day. It is important to keep the feeling good, and to have a good feeling while running.
With less than 90 days left to the race, have I been recovering well enough to be at the starting line of this year's Marathon? Only the doctor can give me a more definite answer, but certainly felt positive.
A friend has suggested that I go on long walks, I didn't dare try then, as it was just 1 week after my surgery. 2 weeks ago, I started the walks. How long? I started with 4km, with lots of breaks. Then I progressed to 3km without breaks, and then 4km, and so on. Generally, I felt much better after the walks. Most importantly, it felt good to change into my sports gear, wear my running shoes and going out for a "leisure" walk. Thanks Ansley.
Just last week, I started going to gym. The stationary bike and weights machines that exert only my lower body are my favourite stations now. My legs are alive again! And not only that, perhaps due to the heighten rate of blood flow, my arm felt better after each session, not so ache-y and slightly more flexible. Right now, I plan to visit the gym 3 times a week ;)
I need to prepare my mind for the Marathon too. KOTR and AHM, I walked to the race venue and as a spectator, supporting my friends, watching all other fellow runners complete their race. I had expected that I would yearn to join them, but surprisingly no. With every person that ran past, looking at their tired faces, I had only wanted them to continue running and to complete the race; Just as I know I will complete mine.
My race is not about running, but it is similar. Yes, it's tiring, it's mentally tiring to keep up with the positiveness. I know I need an anchor, something that I can work on and something that has a line which I can mentally thread and hang on to. And I found it, and it's for a good cause too.
With less than 90 days left to the race, it is critical that you start preparing both your physical and mental self for it. You will experience the tremendous positive effects when both come together as one working towards a common goal, the FINISH. Yes, that's the effect that is to be created. And you need to train yourself to create it, to will it, for on race day, you'll need lots of it.
5 September 2011
Siong Chye's Adidas King Of The Road 2011
Siong Chye recounts his Adidas King Of The Road 2011 experience...
I am thankful for the opportunity to be able to participate in this year's King Of The Road Singapore (KOTR-S) race. With much gratefulness, I wish to pen some of my experiences in this post.
Running is a natural ability of humans to travel places independently, like birds fly and fishes swim. To me, it's always a great joy when running takes me to places - to explore (trails or new area), to connect (catch up with family or friends), for daily activities (eat, shop), etc. It's never about the timing nor the distance covered for a run but the liberating experience of running (although good timing and long distance don't fail to excite me).
If running is never about the measurable indicators then why join a race, you might be thinking. I would say what attracts me is the joy of running together with masses of strangers, the opportunity to run on deliberately isolated routes and the occasional desire to complete a defined distance that manifest in me once in a while.
KOTR-S bear some unique features of its own - (1) it's not the usual full or half marathon but covering only 16.8 km of city run, (2) there is only 1 distance race which starts at sane hour of 7am (3) event singlets of various colors are issued to runners, (4) winners of the race gets the chance to compete in Philippines for the grand race (this point don't matter to me though).
With its shorter distance, I feel KOTR-S offers a race that allow runners to try out different running ways to explore various new techniques for themselves. For me, I hope to explore how to sustain running at a better speed throughout the length of this shorter race. A few basic things which I know to better sustain a better performance run during the race - (1) fuel myself properly before and during the run, (2) I can't be running the same speed throughout; and so I relied on these simple pointers to craft a simple plan for the race.
It was a cooling morning at 5am on 28 Aug 2011, KOTR-S day. I woke up earlier to prepare my all-natural fuel drinks. For the pre-race drink, I blended : lime, lemon, coconut water, coconut meat, dates, chia seeds; all in appropriate portions (now i recalled I forget to drop some olive oil & salt). The drink was refreshing - its sweet, chewy and tinkling sourly; and packed with good calories. The 2nd drink I prepared was a mixture of lime, lemon and coconut water (again I recalled forgetting to drop some salt) which I kept in my vacuum water bottle I would be running with. After all my drinks preps, I grab some dollars (leaving all my cards behind) and left for the starting pen.
Starting pen is crowded as usual but it is also unusually colorful because of the various colored event singlets the runners were wearing. It kind of gives a fun feeling before the race. Although I was not in one of those colorful singlets, I hoped I did chip in to the diversity of colors with my orange Nike cotton t-shirt.
I managed to make my way forward nearer to the starting line. As the starting horn sounded, runners at the front begin to push off for their run. I noticed there was a race volunteer and a event security holding a yellow chain on each end parallel but some distance behind the starting line separating us from the front group of runners. While I was trying to figure out the purpose of the chain, some runners on my side crossed under/over the chain to join the front group of runners with some display of anger. Then I realized that the intention was to dispatch the runners in waves so as to provide good running spaces. This doesn't hurt a runner's net timing and in fact it helps to reduce the clutter that could slow the runners. I thought this is very thoughtful of the organizer and a pleasant difference from the past race I have participated.
The first 3km brings me past the Central Business District (CBD) and around the perimeters of Marina Bay Sands (MBS). Being more familiar with its busier faces, it is always a refreshing experience to past through the calm and tranquil CBD streets on weekend morning. Especially so when I am almost running alone on the empty and spacious streets, thanks to the wave concept.
Along the perimeter of MBS, I found myself running beside a stretch of reflective dark glass walls which gave me a good chance to observe my running form. Small and quick strides below waist, upright back and kick back steps, I was quite happy with my natural form. And I recommend you to run along this stretch too, to get free observation of your own running form yourself :)
For the next 8km, other than the F1 Pit I don't really know the places I have passed by. However it was at the F1 track that I believe I might have hurt my right leg by running on the uneven surface of the track kerb. I left the F1 Pit with a tinkering pain on the outer side of my right knee, it 's my IT band acting up again. My experience with this familiar pain is that it will weaken my right leg to a point that it will not be able to support my body weight thus I will have to stop and walk slowly.
I thought it will be a waste if I do not continue with the race. Another thought that pops up was that I do not wish to develop a bad habit of giving up during race (when going is tough), at least not without trying. So I decided to adjust slightly to the pain by bending my knees lower as I run, hoping to keep the IT band less extended (based on my brief understanding of how the band works). Practicing mindfulness on my adjusted running for around 1km, the pain slowly went away. I would love to believe that it's because of my adjustment. I remained mindful of my running state (i.e. be aware of every landing step, kick back and breathing), till I hit the 11th km where I stop to drink from my water bottle.
This is the first time that I am running with a water bottle in a race. It's a 500ml vacuum water bottle I have used for years. The reason why I carry my water bottle for the race is because I find it extremely wasteful to consume so many paper cups while hydrating ourselves. I realized in my last race that I disposed up to 7 paper cups for a mere few seconds of usage to hydrate myself over a span of 21 km. Multiple that by the number of runners and some runners may be getting more than a cup, the number of disposed paper cups are enormous for an event that only last for a few hours. This is not environmentally friendly at all. I feel that while we are hydrating ourselves for the benefit of ourselves, we should also be aware of the environment impact, we can't be selfish. Every runners are physically fit enough to attempt the long distance, we should also be fit enough to take care of our environment. I do not expect everyone to carry your own water bottle because there are so many other alternatives - water bag, fuel belts or even hold on to your paper cup till the next hydration station for refills.
As I stopped to hydrate myself for the first time in the race at the 11th km, something funny happened to me. My hands and clothing are too wet to open my water bottle! I struggled with my slippery hands for at least 3 minutes before a road marshaler who is kind and dry enough to provide assistance to open the vault to my water source. If you recall, my bottle contains a mixture of coconut, lemon and lime juice. It's totally refreshing sipping coconut water in the midst of a run with tingling sourness from lemon and lime; most importantly it's a natural drink that provides water, salt, carbohydrates, minerals, vitamins and more. It is really a good energy drink that energize instantly and naturally (no gas). This is the benefit of carrying your water source for your run, you have a choice to the fuel you wish to hydrate in. While enjoying my drink, I feel that I may have hydrated myself slightly too late as I was sweating quite excessively at the first stretch of my run.
I continued with the run after my drink. At this point, I started to accelerate by shuffling my steps faster.
Accelerating may be something common to some runners, however, this is actually my first time doing so. Most of the runs, I will maintain the same pace throughout. Sometimes, my mind will start to warn me what if I cannot sustain the increase in energy requirement when I wish to accelerate thus convincing me to drop the idea. Considering that this is a shorter race, I have planned before the race that if I stay within my fat burning pace for the first 11 km, I should be able to finish the last 5 km with carbo burning (faster) pace. So this time I was determined to try accelerating for the last 5 km.
While I was running faster, I remained mindful of my running state and especially maintaining my knees slightly bend to prevent re-triggering of my aching right IT band. However, this accelerated pace only lasted for 2 km before I felt my body is not keeping up well. Not that I was having cramps or low in energy level but I felt my legs and arms were feeling a bit numb and stiffness. Although I stopped twice after having that feeling to finish my drink, it seems to only recover slightly. Since I was not able to push my body to go faster, I went back to the starting pace for the rest of the 3 km+ to complete the race.
It's never tiring as I chased down to the finishing line. There is always an emotional rush sprinting down the last 100 meters to cross the last racing map.
Overall, the race is well organized (really like the wave concept). Weather is good. Asphalt road is as usual punishing for me. Happy to try a few experiments myself in my water bottle and accelerating.
Lessons learnt : I will put a rubber band around my water bottle to address the slippery situations next time. I will hydrate more regularly throughout the next race - which I feel dehydration may be the cause to the stiffness in my leg and arms although my mind would love to say 'see, I told you so'.
Lastly, I hope a speedy recovery for Poi and hopefully he be able to join the year end marathon.
Thanks.
I am thankful for the opportunity to be able to participate in this year's King Of The Road Singapore (KOTR-S) race. With much gratefulness, I wish to pen some of my experiences in this post.
Running is a natural ability of humans to travel places independently, like birds fly and fishes swim. To me, it's always a great joy when running takes me to places - to explore (trails or new area), to connect (catch up with family or friends), for daily activities (eat, shop), etc. It's never about the timing nor the distance covered for a run but the liberating experience of running (although good timing and long distance don't fail to excite me).
If running is never about the measurable indicators then why join a race, you might be thinking. I would say what attracts me is the joy of running together with masses of strangers, the opportunity to run on deliberately isolated routes and the occasional desire to complete a defined distance that manifest in me once in a while.
KOTR-S bear some unique features of its own - (1) it's not the usual full or half marathon but covering only 16.8 km of city run, (2) there is only 1 distance race which starts at sane hour of 7am (3) event singlets of various colors are issued to runners, (4) winners of the race gets the chance to compete in Philippines for the grand race (this point don't matter to me though).
With its shorter distance, I feel KOTR-S offers a race that allow runners to try out different running ways to explore various new techniques for themselves. For me, I hope to explore how to sustain running at a better speed throughout the length of this shorter race. A few basic things which I know to better sustain a better performance run during the race - (1) fuel myself properly before and during the run, (2) I can't be running the same speed throughout; and so I relied on these simple pointers to craft a simple plan for the race.
It was a cooling morning at 5am on 28 Aug 2011, KOTR-S day. I woke up earlier to prepare my all-natural fuel drinks. For the pre-race drink, I blended : lime, lemon, coconut water, coconut meat, dates, chia seeds; all in appropriate portions (now i recalled I forget to drop some olive oil & salt). The drink was refreshing - its sweet, chewy and tinkling sourly; and packed with good calories. The 2nd drink I prepared was a mixture of lime, lemon and coconut water (again I recalled forgetting to drop some salt) which I kept in my vacuum water bottle I would be running with. After all my drinks preps, I grab some dollars (leaving all my cards behind) and left for the starting pen.
Starting pen is crowded as usual but it is also unusually colorful because of the various colored event singlets the runners were wearing. It kind of gives a fun feeling before the race. Although I was not in one of those colorful singlets, I hoped I did chip in to the diversity of colors with my orange Nike cotton t-shirt.
I managed to make my way forward nearer to the starting line. As the starting horn sounded, runners at the front begin to push off for their run. I noticed there was a race volunteer and a event security holding a yellow chain on each end parallel but some distance behind the starting line separating us from the front group of runners. While I was trying to figure out the purpose of the chain, some runners on my side crossed under/over the chain to join the front group of runners with some display of anger. Then I realized that the intention was to dispatch the runners in waves so as to provide good running spaces. This doesn't hurt a runner's net timing and in fact it helps to reduce the clutter that could slow the runners. I thought this is very thoughtful of the organizer and a pleasant difference from the past race I have participated.
The first 3km brings me past the Central Business District (CBD) and around the perimeters of Marina Bay Sands (MBS). Being more familiar with its busier faces, it is always a refreshing experience to past through the calm and tranquil CBD streets on weekend morning. Especially so when I am almost running alone on the empty and spacious streets, thanks to the wave concept.
Along the perimeter of MBS, I found myself running beside a stretch of reflective dark glass walls which gave me a good chance to observe my running form. Small and quick strides below waist, upright back and kick back steps, I was quite happy with my natural form. And I recommend you to run along this stretch too, to get free observation of your own running form yourself :)
For the next 8km, other than the F1 Pit I don't really know the places I have passed by. However it was at the F1 track that I believe I might have hurt my right leg by running on the uneven surface of the track kerb. I left the F1 Pit with a tinkering pain on the outer side of my right knee, it 's my IT band acting up again. My experience with this familiar pain is that it will weaken my right leg to a point that it will not be able to support my body weight thus I will have to stop and walk slowly.
I thought it will be a waste if I do not continue with the race. Another thought that pops up was that I do not wish to develop a bad habit of giving up during race (when going is tough), at least not without trying. So I decided to adjust slightly to the pain by bending my knees lower as I run, hoping to keep the IT band less extended (based on my brief understanding of how the band works). Practicing mindfulness on my adjusted running for around 1km, the pain slowly went away. I would love to believe that it's because of my adjustment. I remained mindful of my running state (i.e. be aware of every landing step, kick back and breathing), till I hit the 11th km where I stop to drink from my water bottle.
This is the first time that I am running with a water bottle in a race. It's a 500ml vacuum water bottle I have used for years. The reason why I carry my water bottle for the race is because I find it extremely wasteful to consume so many paper cups while hydrating ourselves. I realized in my last race that I disposed up to 7 paper cups for a mere few seconds of usage to hydrate myself over a span of 21 km. Multiple that by the number of runners and some runners may be getting more than a cup, the number of disposed paper cups are enormous for an event that only last for a few hours. This is not environmentally friendly at all. I feel that while we are hydrating ourselves for the benefit of ourselves, we should also be aware of the environment impact, we can't be selfish. Every runners are physically fit enough to attempt the long distance, we should also be fit enough to take care of our environment. I do not expect everyone to carry your own water bottle because there are so many other alternatives - water bag, fuel belts or even hold on to your paper cup till the next hydration station for refills.
As I stopped to hydrate myself for the first time in the race at the 11th km, something funny happened to me. My hands and clothing are too wet to open my water bottle! I struggled with my slippery hands for at least 3 minutes before a road marshaler who is kind and dry enough to provide assistance to open the vault to my water source. If you recall, my bottle contains a mixture of coconut, lemon and lime juice. It's totally refreshing sipping coconut water in the midst of a run with tingling sourness from lemon and lime; most importantly it's a natural drink that provides water, salt, carbohydrates, minerals, vitamins and more. It is really a good energy drink that energize instantly and naturally (no gas). This is the benefit of carrying your water source for your run, you have a choice to the fuel you wish to hydrate in. While enjoying my drink, I feel that I may have hydrated myself slightly too late as I was sweating quite excessively at the first stretch of my run.
I continued with the run after my drink. At this point, I started to accelerate by shuffling my steps faster.
Accelerating may be something common to some runners, however, this is actually my first time doing so. Most of the runs, I will maintain the same pace throughout. Sometimes, my mind will start to warn me what if I cannot sustain the increase in energy requirement when I wish to accelerate thus convincing me to drop the idea. Considering that this is a shorter race, I have planned before the race that if I stay within my fat burning pace for the first 11 km, I should be able to finish the last 5 km with carbo burning (faster) pace. So this time I was determined to try accelerating for the last 5 km.
While I was running faster, I remained mindful of my running state and especially maintaining my knees slightly bend to prevent re-triggering of my aching right IT band. However, this accelerated pace only lasted for 2 km before I felt my body is not keeping up well. Not that I was having cramps or low in energy level but I felt my legs and arms were feeling a bit numb and stiffness. Although I stopped twice after having that feeling to finish my drink, it seems to only recover slightly. Since I was not able to push my body to go faster, I went back to the starting pace for the rest of the 3 km+ to complete the race.
It's never tiring as I chased down to the finishing line. There is always an emotional rush sprinting down the last 100 meters to cross the last racing map.
Overall, the race is well organized (really like the wave concept). Weather is good. Asphalt road is as usual punishing for me. Happy to try a few experiments myself in my water bottle and accelerating.
Lessons learnt : I will put a rubber band around my water bottle to address the slippery situations next time. I will hydrate more regularly throughout the next race - which I feel dehydration may be the cause to the stiffness in my leg and arms although my mind would love to say 'see, I told you so'.
Lastly, I hope a speedy recovery for Poi and hopefully he be able to join the year end marathon.
Thanks.
15 August 2011
Let's Get Pain Out Of The Way To Run!
Pain. If you have been running regularly and frequently, you will have experienced some sort of pain, and I mean real pain, not the aches or stitches or breathlessness or abrasions or blisters. I'm referring to is, and usually, most runners will at some point in time have pain in their knees or experience shin splints. Sometimes it is their hips or feet, or somewhere else. Myself, I've encountered knee and foot pain, and a minor case of shin splints.
Before I continue, I *must* remind you that I'm not a doctor and you should seek medical advice if unsure about your pain or condition. What I'm about to write assumes you are medically and physically fit, and have no whatsoever medical condition, known or yet known.
When any such pain is encountered, and especially if you have just picked up running, it is easy to succumb to "Let me skip a few runs; I need more rest; my body is just not made for this punishment." mindset. Alright, certain conditions or pain requires you to go easy with your training intensity and/or frequency, but it does not mean that you stop all activities. Here are just my personal way of tackling any pain which I may have.
First, I identify my pain and problem. And seek my doctor's opinion if necessary. I'm just glad that my family doctor also enjoys such endurance events; he can relate to my complaints and help me narrow down the possible root causes if not identify it. Having a good understanding of the pain and problem is essential and important to finding an appropriate remedy action for it.
I can also google it. I'm pretty sure I am not the only one in the world with the same condition. Find out more about it, even if the doctor has given his advice. If I cannot locate the relevant article or discussion (hardly), I have the option to bring my question/situation to discussion forums. There are many kind souls out there who can help to point me in the right direction. There are two forums which I frequent, trifam and sgrunner.
Implementing the remedy usually take a while, ranging from days to a few months, depending on its nature. And it typically requires a fair amount of trial-and-error. Here are some of my personal experiences.
Shin Splints. Don't take my word for it, but usual advice is to lay off running for a while. But this is "dangerous" because I risk losing the stamina which I have built up so far. I'll try some alternative cardio activities, like swimming or cycling. I have a gym membership, so I can also opt to go on the climber or stepper or rower. These are lower impact activities which are good alternatives to running. If like me, you are adventurous and like to push the envelope further, you can try the treadmill too. Why? Because the treadmill cushions your landing more than real running does. Regardless which activity I opt for, I try it out in smaller quantities at first. Closely monitor my body's, especially my shin's, reaction to them. The whole idea is to keep my body moving, but at the same time allow my body to heal.
Knee Pain. There are many causes of knee pain. This is about my most recent pain in the knees episode, back in 2010. I had upped the frequency of more long runs, and find that there's a nagging pain in my knees, usually occurring some time after the 10km mark. The pain usually go away after the run. I had no idea what might have caused it. I know I'm extremely flat footed, and prone to foot pain or ankle aches, but not my knees. Well, I had to still tackle it, and to tackle it, I got to start somewhere. So on a hunch, I started to consciously adjust my stride to not land on my heels, and towards more mid-foot and sometimes forefoot. The whole idea is to further cushion the landing impact of each foot from my knees. After a few weeks of adjustment, the knee pain went away.
Of course, if the pain you are experiencing doesn't go away no matter what you try, please go consult your doctor. They say that endurance athletes can bear more pain. Yes I don't deny that, but always be mindful that not feeling much of the pain does not mean nothing is wrong. Get a good fix for your pain, and you can enjoy your runs better. And, always keep in mind the goal, crossing the FINISH line of your race distance.
Before I continue, I *must* remind you that I'm not a doctor and you should seek medical advice if unsure about your pain or condition. What I'm about to write assumes you are medically and physically fit, and have no whatsoever medical condition, known or yet known.
When any such pain is encountered, and especially if you have just picked up running, it is easy to succumb to "Let me skip a few runs; I need more rest; my body is just not made for this punishment." mindset. Alright, certain conditions or pain requires you to go easy with your training intensity and/or frequency, but it does not mean that you stop all activities. Here are just my personal way of tackling any pain which I may have.
First, I identify my pain and problem. And seek my doctor's opinion if necessary. I'm just glad that my family doctor also enjoys such endurance events; he can relate to my complaints and help me narrow down the possible root causes if not identify it. Having a good understanding of the pain and problem is essential and important to finding an appropriate remedy action for it.
I can also google it. I'm pretty sure I am not the only one in the world with the same condition. Find out more about it, even if the doctor has given his advice. If I cannot locate the relevant article or discussion (hardly), I have the option to bring my question/situation to discussion forums. There are many kind souls out there who can help to point me in the right direction. There are two forums which I frequent, trifam and sgrunner.
Implementing the remedy usually take a while, ranging from days to a few months, depending on its nature. And it typically requires a fair amount of trial-and-error. Here are some of my personal experiences.
Shin Splints. Don't take my word for it, but usual advice is to lay off running for a while. But this is "dangerous" because I risk losing the stamina which I have built up so far. I'll try some alternative cardio activities, like swimming or cycling. I have a gym membership, so I can also opt to go on the climber or stepper or rower. These are lower impact activities which are good alternatives to running. If like me, you are adventurous and like to push the envelope further, you can try the treadmill too. Why? Because the treadmill cushions your landing more than real running does. Regardless which activity I opt for, I try it out in smaller quantities at first. Closely monitor my body's, especially my shin's, reaction to them. The whole idea is to keep my body moving, but at the same time allow my body to heal.
Knee Pain. There are many causes of knee pain. This is about my most recent pain in the knees episode, back in 2010. I had upped the frequency of more long runs, and find that there's a nagging pain in my knees, usually occurring some time after the 10km mark. The pain usually go away after the run. I had no idea what might have caused it. I know I'm extremely flat footed, and prone to foot pain or ankle aches, but not my knees. Well, I had to still tackle it, and to tackle it, I got to start somewhere. So on a hunch, I started to consciously adjust my stride to not land on my heels, and towards more mid-foot and sometimes forefoot. The whole idea is to further cushion the landing impact of each foot from my knees. After a few weeks of adjustment, the knee pain went away.
Of course, if the pain you are experiencing doesn't go away no matter what you try, please go consult your doctor. They say that endurance athletes can bear more pain. Yes I don't deny that, but always be mindful that not feeling much of the pain does not mean nothing is wrong. Get a good fix for your pain, and you can enjoy your runs better. And, always keep in mind the goal, crossing the FINISH line of your race distance.
4 August 2011
Let's Get Out There For Another Run!
Have you been running regularly? If not and especially if you have signed up for the 42km distance at the end of the year, it's time to stop contemplation. Unstick your butts from the chair and start now. You have only 4 months left to prepare.
There are many aspects to enjoying your training runs. Running with friends, wearing matching gear, doing new or scenic routes etc. Every run can be as different as you plan it to be. It need not be a chore.
I train with my training buddy every Saturday morning. Pulling myself out of bed early on a Saturday morning can be difficult, but knowing that you'll be letting your buddy down will help you get there. We usually have breakfast together, and sometimes after training, lunch. Before and after training, we bitch about our work week. It's good that we don't have common friends. During training, we chat and spur each other on. It is a social activity, regardless how individualistic the sport itself is.
I'm not ashamed to admit that I'm a sucker for matching gear, from visor and shades to singlet to shorts/tights to socks and shoes. It makes me feel good about myself. I often find excuses to buy new stuff for major events, just so that I can just look different and good. As they always say, "If you are not very good at it, at least look the part".
Unlike swimming which takes place usually only in a pool, and every pool is almost identical looking downwards, you can choose any route to run. I have my usual favourite running routes, along the Alexandra Canal, around Mt Faber etc. But every now and then, I'll run along the Singapore River through the various quays to the Esplanade, or drive myself down to ECP just for a run. Scenic routes like the one down Singapore River to Esplanade, I will choose to run back via a different path; I'll run back passing MBS crossing the Helix Bridge. Once a while, you'll need such a run just to feel good, never mind the speed or distance.
Since 2007, I've almost always run when I'm on any overseas trip. Climate, environment and time permitting, running is one of the best form of sightseeing. So far, I've ran in Neuchatel (CH), Barcelona (ES), San Rafael (US), Margaret River (AU), Cardiff (UK), Hua Hin (TH). More recently, I completed my first overseas race at the Gold Coast Airport Marathon. If you have a choice between running on a treadmill in the hotel gym or running outside while overseas, I strongly encourage you to opt for the latter. Of course, chart out your route before heading out and do bring some cash along just in case.
So, are you already planning for your next run?
There are many aspects to enjoying your training runs. Running with friends, wearing matching gear, doing new or scenic routes etc. Every run can be as different as you plan it to be. It need not be a chore.
I train with my training buddy every Saturday morning. Pulling myself out of bed early on a Saturday morning can be difficult, but knowing that you'll be letting your buddy down will help you get there. We usually have breakfast together, and sometimes after training, lunch. Before and after training, we bitch about our work week. It's good that we don't have common friends. During training, we chat and spur each other on. It is a social activity, regardless how individualistic the sport itself is.
I'm not ashamed to admit that I'm a sucker for matching gear, from visor and shades to singlet to shorts/tights to socks and shoes. It makes me feel good about myself. I often find excuses to buy new stuff for major events, just so that I can just look different and good. As they always say, "If you are not very good at it, at least look the part".
Unlike swimming which takes place usually only in a pool, and every pool is almost identical looking downwards, you can choose any route to run. I have my usual favourite running routes, along the Alexandra Canal, around Mt Faber etc. But every now and then, I'll run along the Singapore River through the various quays to the Esplanade, or drive myself down to ECP just for a run. Scenic routes like the one down Singapore River to Esplanade, I will choose to run back via a different path; I'll run back passing MBS crossing the Helix Bridge. Once a while, you'll need such a run just to feel good, never mind the speed or distance.
Since 2007, I've almost always run when I'm on any overseas trip. Climate, environment and time permitting, running is one of the best form of sightseeing. So far, I've ran in Neuchatel (CH), Barcelona (ES), San Rafael (US), Margaret River (AU), Cardiff (UK), Hua Hin (TH). More recently, I completed my first overseas race at the Gold Coast Airport Marathon. If you have a choice between running on a treadmill in the hotel gym or running outside while overseas, I strongly encourage you to opt for the latter. Of course, chart out your route before heading out and do bring some cash along just in case.
So, are you already planning for your next run?
1 August 2011
OSIM International Triathlon 2011
I thought I would have a chance to write a full report for my favourite race category, the OD Triathlon. Alas, it was not meant to be. Anyway...
It was a fun 2 day race weekend.
Saturday, I helped in the Oracle team relay, doing the swim leg. The sea was choppy and with gusty winds. Breaststrokers like me will have little trouble, though I did gulp down twice sea-water. Exited the swim and handed off to my biker mate in about 7-8 mins (I think)! Pleasantly surprised.
No pressure, no expectations. It was fun!
Sunday. My main event, the Standard Distance aka Olympic Distance (OD). Breakfast checked; Tri-suit checked; Race belt with Bib checked; Water bottle checked; Bike and helmet checked...
As per somewhat usual, I arrive at the race site having just enough time to checked in my bike, layout my transition items, orientate the area, body mark, and proceed to the swim start. Dropped by the Oracle tent to say hi and still had some time to warm up a little in the water. The sea was equally choppy as yesterday. But no worries, it'll be fine, just pace myself and I'll exit the swim comfortably.
It starts. A typical swim start. Bodies crashing in the water and each jostling for a space. And the orgy ends as we turned at the buoy. The current is against us and it's strong, but I found a free-stylist to draft. He doesn't seemed fast, but it's better to draft and save energy than to work against the current on my own. Round the U-turn, now with the benefit of the current, I worked my stroke slicing and diving through the waves.
2nd lap. There was just one other starting with me. I decided to go on my own till the first buoy. And I think I caught up with 2 others by the turn. Back to the stretch that was against the current. The current seems stronger now; I didn't move much with the first 10 strokes! Got to draft, got to draft. Found a fellow breaststroker. Better than nothing. Several times, I swam out of his draft zone and wanted to just overtake him, but found that at best I can only maintain at his speed. *Sigh*, let's get back to drafting. I bet he knows I'm making use of him.
U-turned. If the current was strong against us earlier, it meant it's strong for us now. Making my strokes as efficient as possible by diving into the water, I was making good time (at least I think so) by overtaking a few freestylists.
T1. Most of the bikes in my wave are still around, though my neighbours' were all gone. Perhaps they are the faster ones, or I'm indeed slow. Don't know and don't care. I'm racing against myself and having fun.
No pedal cleats today, so I can run normally in my running shoes to Bike Out pushing my bike along. Mounted, and off I went. After 1km, it was time to hydrate and also to wash down the gel I've taken during transition. Saw that my bike computer is not working again. Well, I'll just have to trust myself not to be too slow and taking my own sweet time.
Same tactic as the swim, pace myself and not tire myself out in the first 2 laps of the 4 lap bike route. I planned to make up any lost time during the run. Nearing the U-turn, I double-checked all blind spots to make sure there were no other cyclists nearby, so that I could negotiate the tight turn with as much room as I could allow.
Entering back into ECP, things were just going fine. Weather good, I felt good.
Disaster stroked. At the bend after the bike shop in Area G, someone overtook me as I negotiate the right bend. I didn't see him coming. I was on the left, on the outside of the curve. He came in fast on my right, on the inside of the curve. Then, the next thing I knew he was right in front of me, his rear wheel near to my front wheel. Could not remember how I had reacted, only remember that my front wheel was soon clipped. I tried to regain balance but lost.
Flew off my bike onto the road. My 2nd superman feat. Super duper state of shock. I felt blood everywhere. My body went into a slight spasm, trying frantically to catch my breath.
Alright, I shall not go into the details of the next several hours. After 7 stitches to my chin and now pending specialist review of my fractured left humeral neck, it is an unique experience which I hope no one will have to go through. Although I don't know many of your names, and had I asked I know I will not have remembered, I want to sincerely thank the following folks who helped me through the day.
1. The 2 marshallers near the bend.
2. The cycle leg coordinator and his buddy.
3. The medic who attended to me.
4. The many fellow triathletes who called out asking if I'm ok. Some even stopped.
5. The guy who overtook me stopped too on his next lap. I think he was shocked too. The only thing that I kept saying was, "Please complete the race. I'm ok. Please continue on." I hope he gets a PB on my behalf.
6. The ambulance folks who drove me back to the race site.
7. The doctor and medics who attended to me at the medical tent.
8. Dr Lim, the nurses and radiologists at CGH A&E.
9. All my Oracle colleagues, Annie, Johnny, Leslie, Mehdi etc, for taking good care of my barang barang and logistics. Apologies for not leaving at least a note and making you guys so worried for much of the afternoon.
10. My neighbours who fetched my father to CGH.
11. Last but not least, my training buddy David.
I'm not sure if I'll get back onto my bike. You know, the fear and phobia will be there even after full recovery. Well, let's see what happens. I know I will beat pain to this FINISH.
It was a fun 2 day race weekend.
Saturday, I helped in the Oracle team relay, doing the swim leg. The sea was choppy and with gusty winds. Breaststrokers like me will have little trouble, though I did gulp down twice sea-water. Exited the swim and handed off to my biker mate in about 7-8 mins (I think)! Pleasantly surprised.
No pressure, no expectations. It was fun!
Sunday. My main event, the Standard Distance aka Olympic Distance (OD). Breakfast checked; Tri-suit checked; Race belt with Bib checked; Water bottle checked; Bike and helmet checked...
As per somewhat usual, I arrive at the race site having just enough time to checked in my bike, layout my transition items, orientate the area, body mark, and proceed to the swim start. Dropped by the Oracle tent to say hi and still had some time to warm up a little in the water. The sea was equally choppy as yesterday. But no worries, it'll be fine, just pace myself and I'll exit the swim comfortably.
It starts. A typical swim start. Bodies crashing in the water and each jostling for a space. And the orgy ends as we turned at the buoy. The current is against us and it's strong, but I found a free-stylist to draft. He doesn't seemed fast, but it's better to draft and save energy than to work against the current on my own. Round the U-turn, now with the benefit of the current, I worked my stroke slicing and diving through the waves.
2nd lap. There was just one other starting with me. I decided to go on my own till the first buoy. And I think I caught up with 2 others by the turn. Back to the stretch that was against the current. The current seems stronger now; I didn't move much with the first 10 strokes! Got to draft, got to draft. Found a fellow breaststroker. Better than nothing. Several times, I swam out of his draft zone and wanted to just overtake him, but found that at best I can only maintain at his speed. *Sigh*, let's get back to drafting. I bet he knows I'm making use of him.
U-turned. If the current was strong against us earlier, it meant it's strong for us now. Making my strokes as efficient as possible by diving into the water, I was making good time (at least I think so) by overtaking a few freestylists.
T1. Most of the bikes in my wave are still around, though my neighbours' were all gone. Perhaps they are the faster ones, or I'm indeed slow. Don't know and don't care. I'm racing against myself and having fun.
No pedal cleats today, so I can run normally in my running shoes to Bike Out pushing my bike along. Mounted, and off I went. After 1km, it was time to hydrate and also to wash down the gel I've taken during transition. Saw that my bike computer is not working again. Well, I'll just have to trust myself not to be too slow and taking my own sweet time.
Same tactic as the swim, pace myself and not tire myself out in the first 2 laps of the 4 lap bike route. I planned to make up any lost time during the run. Nearing the U-turn, I double-checked all blind spots to make sure there were no other cyclists nearby, so that I could negotiate the tight turn with as much room as I could allow.
Entering back into ECP, things were just going fine. Weather good, I felt good.
Disaster stroked. At the bend after the bike shop in Area G, someone overtook me as I negotiate the right bend. I didn't see him coming. I was on the left, on the outside of the curve. He came in fast on my right, on the inside of the curve. Then, the next thing I knew he was right in front of me, his rear wheel near to my front wheel. Could not remember how I had reacted, only remember that my front wheel was soon clipped. I tried to regain balance but lost.
Flew off my bike onto the road. My 2nd superman feat. Super duper state of shock. I felt blood everywhere. My body went into a slight spasm, trying frantically to catch my breath.
Alright, I shall not go into the details of the next several hours. After 7 stitches to my chin and now pending specialist review of my fractured left humeral neck, it is an unique experience which I hope no one will have to go through. Although I don't know many of your names, and had I asked I know I will not have remembered, I want to sincerely thank the following folks who helped me through the day.
1. The 2 marshallers near the bend.
2. The cycle leg coordinator and his buddy.
3. The medic who attended to me.
4. The many fellow triathletes who called out asking if I'm ok. Some even stopped.
5. The guy who overtook me stopped too on his next lap. I think he was shocked too. The only thing that I kept saying was, "Please complete the race. I'm ok. Please continue on." I hope he gets a PB on my behalf.
6. The ambulance folks who drove me back to the race site.
7. The doctor and medics who attended to me at the medical tent.
8. Dr Lim, the nurses and radiologists at CGH A&E.
9. All my Oracle colleagues, Annie, Johnny, Leslie, Mehdi etc, for taking good care of my barang barang and logistics. Apologies for not leaving at least a note and making you guys so worried for much of the afternoon.
10. My neighbours who fetched my father to CGH.
11. Last but not least, my training buddy David.
I'm not sure if I'll get back onto my bike. You know, the fear and phobia will be there even after full recovery. Well, let's see what happens. I know I will beat pain to this FINISH.
13 July 2011
Let's Get Out There For A Run!
Every year, I hear of friends who wanted to attempt their first Marathon. Some didn't make it to even registering for the event. Some others managed to register but didn't follow through with the training, and Did-Not-Start. The braver ones trained perhaps not enough, attempted the distance and completed, albeit painfully. Fewer trained enough and finished the race, and in my words, respectfully.
I do not profess to be an expert in marathoning, I am still learning but I believe there are some things that I can share.
First, I'll assume you have impulsively registered yourself for the event, and for whatever the crazy reason. And I am certain you immediately regret that you registered. But wait, it is really not that bad...
I always remind myself that the Marathon is not to be tackled as a whole. It is a multi-part journey, made up of lesser distances. It can be 4 times 10km, 8 times 5km, or 16 times 2.5km.
"Wow, that is still a lot", you might think. "I cannot imagine myself running 2.5km 16 times continuously!!"
That's the point that I want to make. DO NOT think of the 16 times! Instead, just think of the 2.5km. Take each 2.5km covered as an achievement. This applies for your Marathon training as well.
If you are comfortable with just running 2.5km, start there. Make doubly sure you are really comfortable with 2.5km by (1) not stopping at all, (2) going faster, (3) doing it more frequently.
Then increase the distance covered, by 500m, by 1km, by 1.5km. Little by little, as you feel comfortable. Your first target is to hit 5km, and to finish it comfortably. (Refer to my definition of comfortable above.) Repeat similarly to get yourself from 5km to 10km. To me, to be able to run a 10km comfortably is a major milestone in Marathon training.
If you ask me if there is a timeline for you to get to the 10km milestone, my answer is, contrary to most marathon training plans that you can find, no. My belief is that if you are just trying to pick up running, pulling yourself out of the house on a nice weekend morning, OR forcing yourself to do a run after day's work at the office is already so difficult, there is no reason to further pressure yourself to follow a plan or meet a timeline just to run.
As I've experienced, the journey to the 10km is critical. You *really* got to enjoy your runs. You got to get into the thinking that you are letting yourself down when you miss a run. And all these while, DO NOT think about the 42.195km, just focus on the 2.5km, 5km, or 10km that you will be running today, tomorrow or the day after.
Back in 2007 when I first started training, I can hardly run 1km continuously. Friends will tell you that I was never the athletic type and in fact I hated running. It is thus that I strongly believe in making sure you enjoy putting on your shoes and going out there for a run. To feel your heart pounding, to hear your breathing, to just enjoy putting one foot ahead of another.
I do not profess to be an expert in marathoning, I am still learning but I believe there are some things that I can share.
First, I'll assume you have impulsively registered yourself for the event, and for whatever the crazy reason. And I am certain you immediately regret that you registered. But wait, it is really not that bad...
I always remind myself that the Marathon is not to be tackled as a whole. It is a multi-part journey, made up of lesser distances. It can be 4 times 10km, 8 times 5km, or 16 times 2.5km.
"Wow, that is still a lot", you might think. "I cannot imagine myself running 2.5km 16 times continuously!!"
That's the point that I want to make. DO NOT think of the 16 times! Instead, just think of the 2.5km. Take each 2.5km covered as an achievement. This applies for your Marathon training as well.
If you are comfortable with just running 2.5km, start there. Make doubly sure you are really comfortable with 2.5km by (1) not stopping at all, (2) going faster, (3) doing it more frequently.
Then increase the distance covered, by 500m, by 1km, by 1.5km. Little by little, as you feel comfortable. Your first target is to hit 5km, and to finish it comfortably. (Refer to my definition of comfortable above.) Repeat similarly to get yourself from 5km to 10km. To me, to be able to run a 10km comfortably is a major milestone in Marathon training.
If you ask me if there is a timeline for you to get to the 10km milestone, my answer is, contrary to most marathon training plans that you can find, no. My belief is that if you are just trying to pick up running, pulling yourself out of the house on a nice weekend morning, OR forcing yourself to do a run after day's work at the office is already so difficult, there is no reason to further pressure yourself to follow a plan or meet a timeline just to run.
As I've experienced, the journey to the 10km is critical. You *really* got to enjoy your runs. You got to get into the thinking that you are letting yourself down when you miss a run. And all these while, DO NOT think about the 42.195km, just focus on the 2.5km, 5km, or 10km that you will be running today, tomorrow or the day after.
Back in 2007 when I first started training, I can hardly run 1km continuously. Friends will tell you that I was never the athletic type and in fact I hated running. It is thus that I strongly believe in making sure you enjoy putting on your shoes and going out there for a run. To feel your heart pounding, to hear your breathing, to just enjoy putting one foot ahead of another.
11 July 2011
Aldric's Gold Coast Airport Marathon 2011
Aldric recounts his GCM experiences...
Yit Koon has written his story with parts of me mentioned in his well-scripted prose. Now it is perhaps time for me to complete the story with my perspective…
Prior to the Gold Coast Marathon, I have had a superb running year (the year hasn’t ended though). I broke 3 of my PB’s in different racing categories – 21.1km, 25km and 42.195km – and felt like I have sufficient reserves in my tank to do more. After performing a spectacular run in Sundown Marathon (May 28th) by slashing more than 34 minutes from my previous Full Marathon record, I was ‘ready’ for another 42.195km challenge in a month. I was on top form. Or so I thought. Well, at least that was the wave I rode into Gold Coast.
After one month of hasty tapering and mileage ramp-up, I managed to convince myself during the flight Down Under that I was ready. Don’t overtrain. Don’t overexert. You are ready. You are good to go. Just relax. The advices I have for myself were good in retrospect. I was however, plagued by mental milkshakes. My mind couldn’t focus; it was like I had foreseen an imminent disaster. Indeed.
Race day – 6:30am
Race day was nothing too spectacular. In fact it was freezing. I was jumping up and down pre-race in my desperate attempt to warm-up. I could hear the voice from my head “Feeble Attempt, bloke”. I gave up. I was freezing and I needed a way to thaw my stiff legs. I gave in to my coffee craving and shared one cup with Yit Koon. It was heartwarming. But I still couldn’t warm up. I was panicking. Why am I not sweating yet?
Race day – 6:50am
After several short sprints, I went to the sub-4 pens. It was COOL. I have never seen so many people getting ready at the sub-4 pens in Singapore. Australia must be doing something right as a running nation. I scanned. There are female runners in running tops and skirts. These must be the elite runners. They looked like they can run <2:30 anytime. I made friends with an Aussie by the name of David Craig. He told me this was his virgin marathon and mentioned his hype of attempting to complete a sub-4 marathon that day. “Wrong move mate. You are biting more than you could chew”. Of course, I didn’t say that. He was nowhere to be seen after 12km.
Race day – 7:05am
I searched for the 3:30 hour pacers within the pen and my pacer would be a lanky guy with his waist at my chest level. “How am I going to match this bloke’s steps for the entire race?”. I became slightly paranoid. Even before the race started.
Race day – 7:10am Start!
The gun sounded and the race began.
As I have envisioned, running 3:30 and faster would be a ‘pack’ run for amateurs like me. This is because we can feed off the momentum from the pacers and the running pack and immediately close up the gap once it starts opening. The run started the way I thought it should.
5km split – 4:57min/km. Beautiful.
10km split – 4:54min/km. Pretty.
Then things started spiral downwards. I needed to go for a dump and I did. I lost 1:15 minutes to the toilet. I freaked out when I was back on course because my pacer’s disappeared. Shit. I started picking up and reeling runners in as if I was a fisherman. I wasn’t fatigued as sweat beads started appearing only after 8km. That must be the beauty of racing in winter – and so I thought. I was naïve, and I would pay.
15km split – 5:07min/km. Damn the toilet.
I was still on the chase. As I was approaching the 15.5km turnabout, I begin observing the track in the opposite direction. It was a pleasant observatory.
- I saw the 3 hour pacer pacing no one. Normal. But he made running looked effortless. Impressive.
- Then I saw the 3:15 pacer motivating the pack of 12 runners. Not bad. That’s a hell lot by Singaporean standards.
- Then I saw my pacer. He was 1km ahead of me. He shouted across to me and asked me to catch up. Cool. And catch up I did.
- Then I saw the 3:45 pacer group 5 minutes after the 15.5km turnabout. Wow. Stunning. It was an unbroken pack of at least 20.
- Then I saw the 4:00 pacing group. I was bamboozled. There must be at least 30 pax in that pack. Now this must be a country that takes running seriously. The reverse might be true. Singaporeans take themselves too seriously as runners.
I gulped a gel and began widening my cadence slightly. I caught up with my pacer and pack within the next 10 minutes. Good day I thought. I am going to sit in the pack and let them carry me throughout the race.
At least, that was the plan.
20km split – 4:46min/km. Back on track! Damn the toilet still.
25km split – 4:58min/km. On time, on target. Hold back, hold back. The race is starting.
Things started falling apart when we are running back to the start point. At 28km, the long bridge that I have crossed at the 3km mark seems like a mountain. As I ran towards the bridge, it broke me. “What a long climb it will be”. I decided to fall back slightly to save my legs for the kill later. I made sure the pacer’s balloons were within my line of sight.
30km split – 5:43min/km. On track taking into account my buffer from the previous 25km.
What a long bridge. Damn. It was going upwards, upwards and upwards. I could feel the impact on my tired legs. I could see my pacer so I knew I was still on track. Downed another gel.
I broke again when I saw a second climb within the same bridge just 3 minutes after the 1st climb. It was crap. I wanted to take a walk break at the hydration point, take in some sodium and chill out and found out to my dismay that,
- Their sports drinks are magnesium based
- Their spectators are fiercely encouraging
I freaked out as I read the contents of the drink. Magnesium? Why the heck is it magnesium? I am so used to 100Plus that I have always taken for granted that sodium is the thing to drink. “Take today’s race as a reminder, Aldric”.
I wanted to walk a bit longer but failed to. The Aussie crowds were overwhelming. They blew me away. They were shouting my name and extending their arms for me to slap. They pushed me and pushed me real hard. I lost my pack slightly ahead but I managed to feed on the energy from the spectators. It was spectacular. Now I know why Ryan Hall loved running by the side.
I bit the bullet, conquered the bridge and I paced up to return to my pack.
The fun began at 34km. My quads started cramping. It started with my left quad. No problem. I started leaning on my right more. My right quads started complaining. Uh-oh. Then I felt busted. My pacer and the pack abandoned me.
Maybe, I have abandoned them.
35km split – 6:24min/km. Petrified, but still pushing.
I stopped to a walk. My quads were screaming murder. They were in dire state and they wanted instant gratification. No way I was going to DNF myself. I’m here to stay. But my mind was rebelling. “How’s that for a cold-weather race, punk? Thinking of a PB? Think again” I wasn’t able to maintain friendship with my legs and my mind that fateful day.
I hopped-slow run my way to the 39km distance marker. It was breezy and the familiar sunrays started hitting us like arrows. I loved it. Some don’t and I could tell that some runners felt the toll on their fatigued body. I felt normal and energized. And I kept placing one foot ahead of another.
The 3:45 pacing group passed me. Ouch.
40km split – 7:11min/km. Was I crawling??
The road towards 40km is an interesting one as I would realize. It turns out from a harbor to the main road which brings us back to the start point (which is now the end point). As I turned, I saw a line of spectators. Again. And this time it was on both sides of the road.
Fantastic (moans).
I bit my lips and started running my best run. I kept to the sides and cupping my hands over my ears to feed off the energy from the spectators. There wasn’t a moment I dared to let up. I allowed them to push me and push me as if their support was an invisible hand behind my back. To the hell with my body, I thought. I’m a warrior and I will make the best of my race even if I cannot supercede my previous PB set a month ago. I thought I would bust a rib. But I didn’t care anymore. I was racing for my pride and dignity as a runner.
Crossed the finishing line at 3:52:48 based on my watch. I was elated. It was a triumphant moment because I knew what I was against during the race. I was satisfied. I let go and allowed my mind and legs to breakdown.
And broke down they did. But I didn’t care. It was a spectacular performance and I know it even though I lamented to Yit Koon non-stop after the race. It was oxymoronic. I was happy within and sour in front.
Nonetheless, I was happy that Yit Koon did a PB. This race proved 2 things at least.
- Yit Koon is a good runner
- The bigger guys always bury the smaller guys in the cold
Take this as a reminder, bloke.
The hype is now over for Gold Coast and it is probably time to start ramping up for Stanchart at the end of the year. At least I have more than 4 months this time. Time for more training, punk.
6 July 2011
Gold Coast Airport Marathon 2011
Flew out to Brisbane with Aldric on Thursday night for the race. Actually, we signed up for 2 events, the 10km on Saturday and of course the full marathon on Sunday. Crazy? Sort of...
Saturday. We arrived at the race site at about 6am. It was cold and the wind certainly didn't help. We bought ourselves a cup of hot coffee. It helped, but it was still cold. Wave 1 was due to start at 7.15am, and wave 2 at 7.45am. We had originally planned for wave 2, so that we can take our time to complete within the 1:30 cut-off; wave 1's cut-off was 1hr. (yes, they impose cut-off times.) In the end, we changed our plans and decided to go for wave 1, on the reasoning that we would have an additional t-shirt at the end of the race to protect ourselves from the cold.
The atmosphere was fantastic. People lined up at the side of the route cheering the participants. Running past the residential areas, the residents were also outside supporting us. Very unllike local races.
We kept strictly to a 6min/km pace, and time-checked ourselves at almost every km marker. Also we did a taste-test of their isotonic drink - theirs tasted even more diluted than those provided in local races. Just after the halfway mark, I had confirmed that the colder temperate is helping me dissipate the heat generated by my body. At about the 7km mark, we turned to run alongside the shore. The wind was strong. Aldric complained of the cold, while I simply enjoyed the breeze.
We safely completed the 10km within the 1hr cut-off.
For the rest of the Saturday, my arch was pulsing with pain. Very worrying. Not sure what caused it. The 10km was completed at a leisurely enough pace. I was wearing my Kayanos for the 10km. And my last run prior to departure was the Sunday before. Not enough support, not likely. Not enough rest, not likely.
Perhaps due to the combination of a swim in the *cold* swimming pool, plus soaking my feet in the bath tub of cold water, the pain was finally numbed and subsided by the evening. (oh yes, we were the 2 crazy guys swimming in the gold coast winter.)
Sunday. We were all arranged to set off from the hotel at 5.15am, earlier than the day before. Race was to start at 7.10am. Oh well, we were early enough to take several group photos right in front of the start line. Then, somehow Aldric and I lost the rest of the folks. We ended up having our hot coffee to warm ourselves again.
Soon after, we made our way to the start pens. Aldric parked himself in one of the sub-4 pens, while I proceeded to between the 4:15 and 4:30 markers. The 4:15 pacers carried yellow balloons, the 4:30 black balloons. The plan was to overtake the 4:15 pacers at some point, and made sure I would be in front of them for the rest of the way.
After all the training, it is already an achievement to be there at the race start; the race is just a formality - a nice reminder from one of the elites at the Carbo-Loading lunch on Saturday.
It starts.
START-10km. I overtook the yellow balloons 2km into the race. Nicely on pace and built up a 1:30min buffer. The weather was cooling and good, my body is dissipating the heat it generates. Ran past someone with "Ironman: If you have to ask why, you will never understand." printed on the back. Cool. I want one too.
10-20km. I started to choose people to pace. First it was a bunch of ladies dressed in bright red, easy to spot. I think they are from some running club. Then I spotted a man, perhaps in his late forties or fifties. His top was printed with some super-duper ultra of 1000+km that I believed he did. Respect. Paced him for a few kms right up until the U-turn point, then I pushed forward. I knew I just had to just maintain the buffer, which had increased to 3mins.
20-30km. The distance markers were pretty small and hard to spot actually. I managed to spot the "Halfway" marker, and time-checked. It was a low 2-hr. Was that a PB???! Well, although I had already been doing such times during training, (unofficially) breaking it during a Full just seemed too crazy. Ok, let's concentrate on the bigger picture. I was still on pace and all I had to do now was to ensure I maintained the buffer. Started to pace a Japanese. He looked fast, and I knew I need the speed to keep pace. Barely 1km, I lost him at a hydration station.
Passing Surfer's Paradise, there was a stretch where there were no shade and the sun was just beating down. Reminds me of Singapore's tropical climate. I *really* appreciated the cool weather here during the race.
30-40km. Returning back to the start point for the final 12km, I knew I'm slowing down. The buffer was now down to 2mins. Took a glance backwards, and I could see the yellow balloons nearer now. Alright, ignore the balloons and focus on what I needed to do, because the bridge is coming up. It sapped much energy from me. The start point was just ahead, and the Japanese drummers were still there. I tried to absorb some sound energy from them. Then, another up-slope. A climb up to the 10km start point. I thought I would walk. "But how can I walk with all the supporters lining both sides of the road cheering everyone on??!!" Following a fellow runner just ahead of me, I started hi-fiving the people along the barricade. It was a miracle. I found myself at the top of the slope without knowing I climbed it.
The yellow balloons had caught up with me. I tried to keep to their pace, only successful for just 1km. The rest of the route traces the 10km that we did the day before. Good, because it helped me to visualise the route. What didn't help was the cramps that is developing in my quads at the 33km mark. What went wrong? Why the cramps? My hopes of meeting my target were slowly dimmed as the yellow balloons disappears in front.
Many thoughts ran through my mind. To walk most of the way and not even bettering StanChart's time was one of them. I remembered a guy on the centre divider giving out beers! A part of me wanted one and hell with the rest of the race. Again, the spectators helped. Be it the hi-fives or just the words of encouragement, even if they were not for me but for others, all these helped heaps to take my mind off the pain and suffering. Subsequently, the negative thoughts went away.
Just before the 40km mark, I remembered doing mental sums that if I could complete this last 3kms under 20mins, the timing would still not be too far off my original target. It is not easy to describe the situation at this stage: I was running as much as I can, and also walking a little here and there to relieve the cramps. I would have to rely on my final acceleration at about the 41km mark. Realistically, I know the last burst is not enough to make up for the difference, but it is always a nice way to deceive yourself so as to push further and to go faster. No matter what happened, I'll not allow the black balloons to come anywhere near me.
40-FINISH. The supporters at the final 1-2kms were just fantastic and atmosphere electric. Lots of people lining the final stretch cheering and providing the much needed support. I would certainly remember this as my first race being able to enjoy my final burst from both the speed and the cheers!
Yes, I did not hit my target completion time. Yes, I was hit by cramps. But yes I achieved 2 PBs on Sunday. And also yes a pat on the back for a nicely executed first 30kms. They say the marathon doesn't really starts until the 30km; it's so true. It is bittersweet; sweeter than it is bitter, I think. Thank you Gold Coast for all your support.
And the 2 crazy guys went swimming again... on Sunday and Monday!
29 May 2011
Sundown Marathon 2011
I've been sort of looking forward to this race; First, to verify that my PB at last year's StanChart is no accident. Second, to validate results of 5 months of training towards an even better time. Perhaps also because the intention for this race as only a checkpoint and training towards the Gold Coast, I'm not too sure how to focus my mind for it.
The preparation and lead up to the race was good, though Passion Run didn't turn up as good as I would wanted it to be, but it serves as a prelude to what happened.
Then, there is my usual "What shoe to wear?" question. I was tempted to try my new shoes, but it was 2 days before race day when a persistent aching pain in my feet helped decide that I'll go with my 7 month-old Asics trainers. It's not the lightest of my running shoes, but it provides enough support and cushioning for my flat feet.
The race started off well. My striding became more comfortable as the kilometres pass. At the 5km mark, I noticed more people overtaking me, but I resisted following them and kept to my pace. Indeed, nearing the 10km mark, I started to overtake some of the earlier folks. This means that I'm keeping to my targeted 6min/km pace.
Not sure if it's due to the gel that I've just consumed, or indeed I'm going into the zone, I entered into one of my best cruise ever. Steps felt super effortless, breathing controlled and feeling good overall. I thought to myself, if this continues, I won't need Gold Coast to hit my target.
15km, toilet ahead, I took a leak. Needed it since 1 hr ago. Knowing that it's slight downhill after the toilet, it'll help me regain the speed that I was doing.
Everything was a blur after the toilet break. Things started to fail. First, the Z-monster hit me. Creeping up was my feet crying out for me to stop running. I can fight back pain and continue on, but provided I'm awake enough. Ok, let's compromise, at least make it properly to 30km. "This is training, remember? Gold Coast is your target, not this."
21km, a decent split for a sub-5. But I was losing my battle with sleep and pain. The 30km mark was too far away. After checking in at the timing zone after the U-turn, I had to walk a bit. My feet were screaming for me to stop the constant pounding. They were even asking me not to walk. They just wanted rest. They were in pain, not just the pain incurred in the last 2hrs, but pain accumulated from since I started my 20km runs in March. I already had a warning from my feet last week after Passion Run. And of course I was yawning incessantly and uncontrollably.
The dilemma: Remember the spirit of the marathon? Remember the words printed at the back of your singlet? Remember to beat pain to the FINISH? Bear in mind that you were in pain for 1 entire month in 2006 unable to even walk properly after your first half marathon. Bear in mind that Gold Coast is just 1 month away. Bear in mind that you don't want to inflict yourself with any permanent injury.
Walking and running a little here and there, I struggled with the dilemma for the next 5kms. I knew what I should be choosing, but it just felt not right. Then, I stole a 3min lay-down on a bench near Bedok Jetty, kicking off my darn(1) shoes to relieve my feet of its prison. Heaven. That sealed it. I'll make sure there'll be no permanent hell for me to bear after the race, but I'll do what I can to respectfully complete the race.
I started to chart the distances which I'll try running. Followed by walking. Then running... It worked. Yes, it was difficult and painful to restart running, but once I was into my typical striding after 100 metres, I would be fine. But I limit myself to run no more than 1km at a go. And when I walked, I totally ignored all cries and encouragement from supporters and volunteers to run.
The plan went well. It got me out of East Coast at least. And I thought, "why not just run all the way?" "Ok, you have gone through all the thinking, just stick to the plan!" And stuck to it, I did. Changi Coast Road, let's conquer it km by km. Run 1km, walk 1km.
Last few metres of the coast road, and just about to turn to the final 3+km of Aviation Road. Do I have enough to run all of it? "Let's give it a shot, but remember to listen to your feet!"
Starting off slowly. I did not (need to) stop. Feet and legs aching, but not in pain. Breathing controlled. Gaining speed little by little. Into my final burst. FINISHed.
Took off my shoes and socks immediately after crossing the finishing line. Heaven once again. Now, how to tackle Gold Coast after today?
(1) There is nothing wrong with the shoes, the pair of shoes are fine. It's just that my feet rather not be wearing any shoes then.
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