New Goals, New Strategies and New Commitments

I have seriously reviewed my endurance training system while evaluating my fluctuating racing results over the past year, and decided to realistically go back to fundamentals. Parallel to this, I have evaluated and reviewed my current training and racing strategies.

Fundamentals include the basics. These are foundational knowledge and applications that can help enhance our capabilities. If we stick to them, we seldom go wrong. Despite calling them the basics, we still need to get them right and execute them correctly. For instance, develop proper technique before speed and be injury-free before performance.

I have worked on recovering from minor injuries due to overuse and weak core muscles. My (first-ever case of) plantar fasciitis is clearing up with my diligence and discipline doing core stability workouts, circuit training and kettle-bell workouts for strength building. I have resumed running on Vibrams Five Fingers (VFF) to strengthen my ankles and soles although I read that Barefoot Ken still thinks that any footwear (however minimalist in properties) is still supported, as your feet do not have a complete feel of the ground. I am still experimenting with his approach of: ‘Start barefoot, then transition into shoes.’

My running is coming on strong, however I have reduced it to allow my riding and swimming fitness to be brought up to speed. My new schedule for this racing season include:

1)    Three rides a week (comprising two higher intensity rides, and one long ride).

2)    Focus on swim-specific drills, mainly on exact form especially flotation, gliding, breathing and sighting.

3)    Include one or two, twice-daily, split sessions for one of the three disciplines.

4)    Observe better nutrition of a natural diet, supplemented with protein shakes and antioxidants.

5)    Train with a fast group or squad once a week (for all three disciplines).

6)    Sleep at least 6-8 hours a day, and earlier.

7)    Race selectively, and select my A-races with more discernment (Bay Run 2011; Standard Chartered Singapore Marathon 2011; Ironman New Zealand 2012; Boston Marathon 2012?).

How do you put your expensive wetsuit on correctly? Carelessness and ignorance can cost you when you damage it with improper suiting up methods. You may even reduce your cost of using additional accessories just to slip into something ‘more comfortable’.

This is a very good blog by M. Rameshon, Singapore’s current record-holder for the full marathon. You get scientific insights with tacit wisdom and experiences of a seasoned, and still very active and capable competitive runner. He is the coach of some of our fastest age-groupers in the marathon.

Have a good week!