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.
2 October 2011
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.
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