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?
30 October 2011
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.
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