BOSTON MARATHON 2016

It has been about a month since I completed Boston Marathon 2016, in its 120th edition. These were the highlights for me.

I met my team-members at Changi Airport: Coach Lexus and assistant-coach Zhi Yong

It felt good the second time round. My first was in 2014, Boston Strong. I managed to qualify after one missed opportunity in 2011, in the Hong Kong Marathon.My next BQ came in 2013 and 2015, both earned in the Gold Coast Marathon in Australia. The climate suits many Asian marathoners as it is cool, but not cold. Plus, the course is a fast course.

I missed the BQ-within-Boston by 2 minutes with my 3 hour 32 minutes and 4 second finish. With each year's cutoff hovering just under 3 minutes, I was off by 5 minutes. I was pleased  that several of my friends from Singapore earned BQs, which was done under slightly warmer conditions this year. I was pleased my injuries healed before the race, having suffered a sprained left ankle and suspected calf sprain/tear. With my BV Sport compression-socks and lighter Mizuno running shoes, I cleared the 42.195km in decent time.

We met CRO of Runners World - Bart Yasso. It was a real treat to meet the creator of the Yasso 800's

I held back on the first 10km, as it was mostly downhill. This year had more women participating, and I was gladly 'out-chicked' by this wide and deep field of great runners of all age-groups. My last 10km was hard, as I heated up a little and had to hold back. Although I was stronger on the hills this year, the do sap the legs. I improved a total of 16 minutes over 2014, and moved up the top-31 percent of the overall field. for that, I am grateful for the three-run-sessions per week I had with my new running group, F1Runners and the JRLAcademy of runners. The diet of interval-track sessions, strength-endurance were adequate to give me a very good Return On Investment (ROI) on my training. The rest of the time I spent on strengthening my body with cycling, swimming and circuit-training/kettle-bell training.

I applied what I learned over the years in my book 'Clocking Your Boston Qualifier: Run Less; Run Faster', and so was assured by my wisdom gleaned from experience and experts. In fact, one of my interviewees in my book - Andrew Cheong - earned a strong BQ of 3:26. He is a proponent of FIRST, and runs three key workouts a week: one long, one tempo, and one speed session.

It was a richly rewarding second outing to Boston, and the magic of this race never ceases to amaze me throughout the entire point-to-point course. The spectator support was generous and encouraging. For the first-time Boston marathoner, there will be many memories to relish over.

I hope to return in 2017, and qualify at the end of this year in cooler climates.

Run Clinic 2015

I gave a running clinic two Saturdays ago. It was, essentially, about my lessons learnt from racing in marathons and triathlons. Dubbed 'Run Less, Run Faster to a BQ', about 50 participants turned up on a hazy, afternoon to hear me talk about my 11 years of Ironman training as well as racing in marathons.

One of my inspirations to do the Boston Marathon, 83-year-old Mr Kr Hong Fatt (on my left). Pris Chew is the author of the blog, PrisChew.com.

A summary of my clinic (minus the 5km run, as the air quality was deemed 'Unhealthy' at a PSI of about 150), was featured in Pris Chew's award-winning blog. Enjoy!

Additional data that was missed out were:

1) I eat clean, generally, following the 80:20 Rule. I have as much vegetables as I can eat in my meals.
2) Tart cherry juice is great for reducing muscle soreness. I learnt about this while watching an episode of 'The Doctors'.

Running Into Your Fifties

I will hit the half-century mark at year's end, with about 11 years of endurance racing and training in the bank. What have I learnt in my years of sustained efforts and performances?

LESS IS MORE: As I enter a new age-group (AG), I have found that more rest and recovery enhances my performance. By performance, I mean either increased speediness, or retarding the degradation process of performance. Between my Boston Qualifiers (BQ) of 2013 and 2015, my time was slower by 54 seconds. In effect, it was negligible as I lost about two minutes for a forced bathroom break. Plus, I prepared for this third BQ in less than six weeks. My usual BQ preparation is 12 weeks, or 3 months, with 3-4 workouts per week. All my runs are done at tempo-paced, fartlek, or time-trial. Intensity supercedes 'junk miles'. In the off-season, low-heartrate, aerobic activity is crucial to building up the 'fat-burning, aerobic-base'. I subscribed to Phil Maffetone's approach to building sustained endurance fitness.

EATING WELL IS KEY: With an orientation to eating 'clean', and applying the 80:20 Rule, my recovery is much better. I have included more essential fats into my diet, increasing it to about 20-30 percent of my overall diet. What has changed is including extra-virgin olive oil, coconut oil, butter, eggs, and fish oils. An increased use of antioxidant-laden nutrients such as krill oil, deep-sea fish oils (Omega-3 fatty acids), pomegranate juice, tart cherry juice (for reducing muscle soreness), colourful vegetables, probiotics (gut bacteria), and ginger. Eliminate or reduce allergy-causing foods, as it sabotages your overall health.

STRENGTH TRAINING IS A MUST: Muscle mass loss is significant once we pass the 40-year mark. I learnt the hard way that maintaining and even increasing muscle mass (lean tissue) is critical to running better. Long-distance runners, marathoners and ultra-marathoners are too 'skinny'. The emaciated look can be perceived as unhealthy. A weak upper-body supported by stronger lower-limbs, may jeopardise potential speed required for attending to hills, and the last burst of sprint speed for the finish or PR/PB. Commit to a gamut of regular, functional-strength-focused activities like yoga, core-strength, cross-training (e.g. riding and swimming), circuit-training, plyometrics, CrossFit, and the like. Gaining lean muscle weight (and thus, strength) is fine, and would not affect your performance.

STAYING MOTIVATED: Performing well physically, gives one a heightened sense of confidence. The occasional PB/PR can be empowering, whilst poor performance can riddle my race-plans with doubt. The key is to review each performance and learn what can be prevented, reduced or eliminated in future races. Sometimes, it can be physiological and beyond my control. Focus only on what you can control. The nice thing about 'aging up' and entering a new AG, would be the implicit or explicit allowances on qualification times, or potential podium placings in the Masters' category. My static time for my BQ, has recently earned me another 5 minutes for my BQ lottery. I look forward to a slot in the 120th edition of Boston Marathon with a margin of over-12 minutes for my new AG.

How To Earn A BQ For Boston Marathon

With an upcoming running clinic, I would like to share some of my thoughts about how you may qualify for a Boston Qualifier (BQ). Be warned: My approach may not be aligned with yours. Although sound, it is non-conventional, perhaps because of my age and background in multi-discipline, endurance, sports.

The Boston Marathon, is the holy grail for serious marathoners, and it sits parallel with Ironman triathletes for a dream-ticket or podium-slot for the Ironman World Championships in Kailua, Kona. These events and many others in the endurance sports, including ultra-marathons and desert-runs, and Mount Everest represent the zenith in one's training/racing history.

I have earned three BQs, in 2011, 2013, and 2015

I completed my first Boston Marathon in 2014 in 'Boston Strong', and hope to earn another slot amongst the 30,000 on Patriot's Day 2016. My approach for all three BQs were similar and minimalist.

1) I ran, predominantly, on-road: My chosen races were all road-races, thus, I raced specifically, on tar/tarmac.
2) I raced both on-road and off-road/trail (ultra-marathon, 52.5km) to engage different muscles and responses. In my last BQ at Gold Coast Marathon, I integrated off-road sections and some slopes/bridges, which seemed to help me finish strong (although I ran much less).
3) I trained 3-4 days per week, mostly single sessions. Additional aerobic stimulus came from riding indoors or outdoors (2-3 hours per session). My total training mileage per week has been about 40-50km per week.
4) My run training was based, mainly, on one long/two short sessions - all at tempo/time-trial pace. I eliminated 'Junk Miles'. [I subscribe to 'Run Less, Run Faster' philosophy, although I intuitively applied that since 2010 after my biking accident.]
5) My workouts include 2 X 10km, plus one long 21-24km, all done at Tempo or Fartlek (. I did no track intervals, hill-work, and very few group-running. Consistency and discipline is key! A short run is better than no run. However, skip runs if you are feeling unwell, as illness sabotages your training plan.
6) I included one more run/race before my marathon preparation block (12-week). The race could be a 10km, 21km or 32km. A 32km race or run would be done 2-3 weeks before race-day.
7) I cross-trained (cycling and swimming) all-year-round, as required of a triathlete. I race two Ironman triathlons annually since 2006, so that included two in-race, marathons already. 
8) I did some strength and conditioning workout, using bodyweight (circuit), kettle-bells, or free-weights. I relearnt my gait, focused on mid-sole (as forefoot running may have led to my first hairline toe fracture in 2012, and a dismal Berlin Marathon timing of 4:00 hours).
9) As racing is a personal event based on tactics and strategy, I raced regularly to accustom myself to race-pace (or faster, over-10km and 21km) and earn my confidence to race uncomfortably (including Zone 4/panting zone).
10) I learnt to eat well, using the 80:20 Rule, focused on more essential fats (including coconut oil, butter, extra-virgin olive oil, and nuts).

My Boston Marathon Journey: Qualifier (BQ) For 2014

I qualified for the Boston Marathon 2014 at the Gold Coast Airport Marathon (GCAM) 2013. My first Boston Qualifying (BQ) time was at the Standard Chartered Hong Kong Marathon 2011. I came in at 3:29:59, one minute the qualifying time for my age group (45-49 years). My second BQ was 3:16:49, earned while preparing for the Ironman World Championships in Kailua-Kona, Hawaii.

I was running then on a meagre diet of 3-4 sessions per week, with my short runs averaging 10km and my longest from 15-21km. On a long week, I hit about 51km (or 3X10km plus 21km), supplemented with the pool swimming and long indoor-cycling sessions.

I chose GCAM as I attempted a BQ there but missed my BQ narrowly there. It is, generally, a flat course and the weather in July is cool but not too chilly. Plus, many Singaporeans preferred this course and I had familiar faces I could pace.

My nutrition was adequate although I exceeded my caloric need when I went harder than I should. Thus, I struggled on my return leg, passing the start-line and the last 8km became a complete haul. I began slowing down and I knew I was losing precious minutes, earned from a potential sub-3:10 performance. I was fortunate to go under-3:17:00 by sprinting my guts out (as can be seen in the accompanying video).

Lessons Learnt from my BQ: 
1) I should have arrived earlier to tail the 3:15 pacer. By the time, I caught up I was winded.
2) I should have given my body more time to warm up, instead of meeting the anaerobic zone earlier.
3) I could have spent more time building my base at a lower heart-rate, sticking to less than 135bpm instead of 150bpm.
4) I could have done some interval work (zero) and included some hill-work (zero).
5) My training was all tempo, and moderate to high-intensity. I was not training my aerobic engine enough.
6) My 'no guts no glory' approach served me well, as I improved my time by more than 13 minutes. Having said that, I could have made a 3:09 if I had been patient and not fatigued at the last 8km.
7) I could have a stronger core, more confident arm-swings, and not overtake the 3:15 pacer too early. The pacer (and, thus, pacing) is key to one's BQ success.
8) I lost my 'pacer' friend early as he dropped out due to injury. I should have stuck to the official pacers as they were reliable, and verbally encouraging.
9) I could have integrated some trail or off-road sessions, to strengthen my legs more.

The finishing 'kick'.

My Boston Marathon Journey

I am not a big fan of running. I love watching runners. I enjoy watching competitive runners on television. I enjoy the big sprints to the finish-line by Olympic-Distance triathletes.

I began long-distance running in 2003, having never gone beyond one 10km race in my life. I had assumed a middle-distance running career in my youth; mostly self-trained and driven by personal motivations. I studied all I could about running and runners. I lived and breathed Sebastian Coe, Steve Ovette, Jim Fixx (The Complete Book of Running), Dr. George Sheehan, Abebe Bikila, Frank Shorter, Bill Rodgers, Alberto Salazar, fartlek, interval training, cross-country, Adidas, et al. I was obsessed about running, doing it almost daily while pursuing an education.

I excelled in running although it was more a means to an end: To finish the session as soon as I could. My mantra was ‘Get it over’.

In 2004, I began doing triathlons and my first marathon. I was hooked on both. No, I did not enjoy running but I loved running faster and earning Personal Bests (PB) and Personal Records (PR).

The cool weather (end-winter) in July on the Gold Coast is conducive for a BQ/PB.

My first marathon yielded a 4:11; my second was 4:24 (with my first and only attack of ITB syndrome). That was when I discovered the need for deep-tissue massage before races. A spate of sub-4 hour marathons followed when I completed the Bangkok Marathon under the elusive 4-hour mark. When I earned a 3:36 in Singapore and 3:37 in Berlin (2010), I knew I had the capacity and capability to earn a BQ on my flip-side of 40 years.

I qualified for Boston Marathon in 2011 at the Standard Chartered Hong Kong Marathon (SCHKM). I clocked 3 hours 29 minutes and 59 minutes, which put me within one minute of the qualifying time of my age-group (45-49 years). With my first BQ, I applied for the lottery and was declined.

My second attempt to earn a BQ at the fast course in Berlin Marathon 2012 was marred by a hairline toe fracture two months before. I was diagnosed with that painful symptom during Ironman Switzerland, and I hobbled to an uncomfortable 4:00 finish. And, that was that.

Minutes after clocking my second BQ of 3:16 at GCAM2013.

My second BQ (and third attempt at a BQ) was at the Gold Coast Airport Marathon (GCAM), where I clocked 3:16. I was eight minutes within the revised BQ of less than 3:25:00. I also improved my PB/BQ by 13 minutes on my ‘Run Less, Run Faster’ approach: 3-4 running sessions of 10-21km each, supplemented by a triathlon diet (cycling and swimming). I applied for Boston marathon 2014 and was accepted into the 118^th edition. Despite strong objections from naysayers that it would not be possible on such a meagre running diet, I achieved it. It is important to strongly believe in your ability, training plan, performance, and be focused to accomplish the seemingly impossible. What is deemed ‘impossible’ might be ‘unrealistic goals’ at one time.

My next goal is to earn a stronger BQ for the 120^th edition of Boston Marathon. A performance near-3 hours would be deeply satisfying. I will begin serious training for it after completing one marathon (within Ironman Lanzarote) on 23 May. A narrow recovery and fitness training of seven weeks, will make it highly challenging after my 19^th Ironman attempt to hold less than 4:30/km throughout the July 2015 race.

I will share more of my Boston Marathon journey shortly.

The Beauty of Cutoffs

I am not referring to the fashion styles of the hippies and grunge-inspired. Cut-off times are strict deadlines to be adhered to. Miss them by a second, and you face dire consequences. In Ironman, there are specific times to return by or one ‘earns’ a DQ that is devastating if it is the world championships in Kona. In the corporate world, lack of punctuality or failure to submit a tender application on time may spell lost business opportunities.

When traveling overseas on the railway, I am mindful to be especially earlier to board. Once the gates are opened, I make a mad dash (with dozens others) to an open carriage. If you experience debilitating, post-race, muscle soreness, then be vigilant to these openings. Or else, it may be a 30-60-minute (or longer) wait for the next train.

Apply for your NYC Marathon slot!

I am tempted to attempt the lottery drawing for the NYC Marathon. Last year, I did not succeed. If I had a better marathon (currently 3:29) or 21K timing (currently, 1:33), I would be ensured such a confirmed spot. I am off by 3 minutes on my 21K and 19 minutes off the 42.195K. I will have one shot each for a PB come August and September, or else I am into the random electronic drawings (with a not-so-random USD11 entry fee).

Disappointing day: Deep field of very fast runners, and an unusually cold and rainy day.

I hope to earn another sub-3:25:00 for a Boston Qualifier in Berlin on 30 September. Two years ago, I missed my BQ by 7 minutes. The revised timing of 3:24:59 or faster will make it a real challenge to qualify, yet I am optimistic that this time round I will earn it. It is one of the flattest and fastest courses in the marathon circuit with attractive entertainment and strategic historical monuments lining the route.

Cutoff times are designed to encourage the best out of us. By meeting these datelines/deadlines, we can commit to our goals of being suitably prepared. Anything less, would be compromising performance and expectations.

It Couldn’t Have Come At A Better Time!

Trust my body to succumb to the subtlety of stress. I caught a mild cough and running nose a few days before the big dance. Teaching in enclosed places such as classrooms can invite malicious microbes to launch an assault on my mucous membranes. I could only ward off the influence for so long, and now I am innocently paying for it.

I recall suffering my pre-A Race bout of pre-racing, stress-related diseases such as a cough, running nose and stomach flu. Two weeks ago, I had my first case of gastrointestinal distress, and it cost me some downtime in training. I was tapering from a few long-distance runs such as the 50K and 30K, and thought I could get away with doing any more boring Long Slow Distance (LSD) sessions. My speed-work was affected by these interruptions that upset my body’s equilibrium.

This evening, in Bali I ran my first session this week after two days of intense teaching and traveling. I ran on a relatively flat stretch of beach in the Jimbaran area for 40 minutes, inserting short spurts of sprinting. I intended to exorcise the latency out of my legs, which surprisingly was not docile after Sunday’s 150-minute bike ride. I had to dodge casted fishing lines, soccer-playing kids, and couples strolling by the evasive sunset. Running a semi-wet beach was akin to trail running, with a sense of alertness to the surface I was traipsing across.

Generous shots of vitamin C-laced water later, I hope to rest abundantly and recover soon to be in relatively good shape for a good marathon. I have gathered a few serious age-groupers (such as Melvin and Han Low) to run their BQs, and I hope to have enough motivation to stay on-target and in sane pace to limbo-rock under the 3:25:00 barrier. If all goes well, I should have stories and strategies to share.

A Goal Is A Dream With A Plan

So wrote Macca in his book ‘I’m Here To Win’.

Goals are the basis of motivation and motives. Goals give us a purpose to advance and progress in our lives. Which are some of your recent goals?

Here are my collaborative marathon race strategies my runner model and pacer, Melvin How; we interviewed him a few months ago on aging athletes.

Plan A: First 2km at 5:00-5:15 minute/km pace to ease into a race pace. Hold the heart-rate at 155BPM +/- 2% for 30km, then open up in the final 12km and ignore the spike in HR. We hope to hold our pace and heart-rate for a race-day average of 4:42min/K as many factors can affect performance.

Plan B: If Melvin’s heel condition flares up, then we switch to damage control and attempt for a target of a revised Boston Qualifier (BQ) instead of the 3:20:00 goal. For our age group, a BQ has to be 3:24:59 and faster. As of 2013, all BQs have been reduced across the board by five minutes.

Plan C: If it is too painful for Melvin to continue, I will be on my own while he just attempts to finish, or target the SAFRA CRT time of 3:45:00 for veterans.

I am thankful that Melvin agreed to pace with me, as I believe that this may allow me to pace with more discipline. I have a tendency to race with my heart instead of my head in the initial portion of my races. If I aspire to earn a negative split on my second-half, then it will involve me sticking to my plan and not just sticking to my guns.

I posted on the Facebook forum that I am tapering for next weekend’s marathon. Actually, it is business as usual as this 42.195K is part of my preparation for IMNZ 2012. This is my final A-race for 2011, and a time trial in itself. Next week is my second training block after my Build Phase. My Endurance building block is next, focusing on managing a higher workload.

So I Missed Boston by A Minute, What Else Can I Qualify For?

New NYC Marathon guidelines have emerged for guaranteed entries. This may make it easier or harder for applicants. In the past, internationals had a perceived better chance to earn a slot; those previously denied three times were guaranteed to be fourth-time lucky. The BQ for Boston Marathon has been reduced by five minutes across the board for the 2013 edition.

Ironman (M-Dot) races will raise the favour for those who have completed 12 M-Dot Ironman races in the annual lottery. The emphasis is on the M-Dot logo/WTC-sanctioned Ironman triathlons. Sorry, your Challenge Series and Enduroman Ironman-distance triathlons do not count. Many have speculated that WTC is attempting to preserve the sanctity and stability of the M-Dot brand. With many M-Dot races sold out days to hours in advance, we can conclude that Ironman is alive and well, and the Kona Dream is still the Holy Grail dream many neophytes and seasoned long-distance triathletes seek.

Will the madness end?

This morning, I partnered Hui Koon for The North Face (TNF) 100 Duo: each of us ran 50K over rugged terrain and road. I struggled after my 10K as the mid-morning heat began to take its toll on my physical fitness. I learnt from ultra-marathoners to walk up the slopes, and to run down the reverse side. The stifling heat, muddy portions of trail, and loose rocks made for a challenging race. My race attire was my Panache cycling top (no abrasion even though I wore my portable water-pack), triathlon tights, Avia Avi-Stolz trail shoes, and two pairs of socks (including Injinji as my innermost pair).


I took a wrong turn-off at the 37.5K-mark as the signpost indicated more of a leftward slant; I was among four others who realised that we veered off-course. We warned a few others running our way after we retraced our steps. I ran an additional mile (1.6K) with downtime spent reading a map and finding our bearings. I also assisted two cases of cramped runners by offering them squirts of ‘Stop Cramp’ (they sprayed the natural oils under their tongue), which seemed to work. I reckon I will not be doing another trail run any time in the future, as I prefer to do road marathons. Hui Koon did well and registered a 6:14 while I crossed the line in 6:51.

I have the Newton 30K Run in a fortnight’s time, and judging by my recovery time and current situation, I may skip this race altogether. I elect to do a better marathon in Singapore on 4 December (same day as Ironman Western Australia), and assess my chances of a personal best and even a BQ. So, rest, recuperation and lots of interval training sessions will be the menu for me, after my superbly long run today.
Photo-credit: Freddy Yeoh

Re-Calibration & Measuring Up

'To give anything less than your best is to sacrifice the gift.' - Steve Prefontaine


As a society, we are fond of measuring ourselves: body weight, status, salary, achievements, number of friends, goals and performance. Many of us allow ourselves to be possessed and obsessed with scientific measures. We live with weighing-scales, heart-rate monitors, bodyfat measures, cholesterol and triglycerides levels, measuring tapes and stop-watches.

What we measure determines our future direction. When we have not reached our desired targets, we tend to explore ways of reaching them, or make compromises. It is so easy to make excuses, when it is more useful to attribute reasons to our shortcomings. Measurements help us reconcile our perceived gap of ‘what is’ and ‘what ought to be’. Working with coaches, we also accommodate verbal feedback – analysed from our measured performance.

I missed my Boston Marathon entry by 73 seconds. It was a case of ‘made it however it was not good enough’. That being the case, I will now focus my energies and strategies on my next Boston Qualifier, aiming to smash my current personal best time by a larger margin. As of 2013, my age group BQ will be 3:25:00 with no allowance for a second more from this cutoff time. As such, I am determined to crack this new ceiling, and by a memorable margin of at least 5 minutes. I hope to do a 3:20-3:25 at the Standard Chartered Singapore Marathon in Singapore – a humid and hot course.

I have my work cut out for me, yet that does not deter me from reaching my potential. Based on current performance, I am on-track for a sub-3:30 timing. My 1:33 at the SBR/AHM 21K about three weeks ago, gave me some confidence for doing a 3:20 in about eight weeks’ time. I just need to inject more strength and speed workouts to achieve this new formidable, but possible, target.

I am looking forward to my new achievements. It is useless to focus on my disappointment as it is a thing of my past. There are always new hurdles to surmount, and new mental mountains to climb. We can work with results, as they are outcome-based. There are not foregone conclusions.

I also look forward to Ironman New Zealand 2012, where my psychological and physical limits will be challenged. I intend to earn my all-time best performance, where I arrive in my best physical fitness, and highest health. The last three outings on the 226K were made on nominal fitness and accident-based injuries. In 2010, I suffered fractures (car accident) and sprains yet raced and completed all my ventures. My adventures were my accomplishments and milestones in my, otherwise, challenged and challenging year.

I am patient still, and will bide my time as I anticipate a better competitive year, filled with promise and premise. I will give my best and race with my heart.


Photo-credit: Yellow Ribbon Project 

Working With A Margin of Difference

The deed is done – just two hours after the final slots of Borderline BQs (BQ-1: margin of one minute and less) were released. I have registered for Boston Marathon, and my fingers are crossed. Across the vast digital universe, hands are clasped in prayer for me – and I hope Intelligent Design is triggered. Boston Qualifiers will have a chance till end of the week to submit their entries. Those with faster qualifying times get a better chance of qualifying with the new, multi-tier, system.

This is my registration receipt, which does not represent the actual acceptance. The results for successful entrants will emerge shortly, so it is all about being patient, or nonchalant about it. Recall how excited you were with your examination results? Or not. Earning a BQ is a fist step worth celebrating, as it is a measure of your personal excellence. To qualify for the 2013 installment of this century-old long-distance course, all age groups will need to be five minutes faster. For me, that would mean going under 3:25:00 instead of the current 3:30:59.

In any which case (without jinxing it), I am primed to attempt another BQ on 4 December at the Standard Chartered Singapore Marathon 2011. I missed a BQ by 2 minutes at the Gold Coast Marathon in July. It is a humid and hotter marathon although no handicap points are awarded for finishers and qualifiers. You just stick to your guns and finish the race, as fast as you can, for as long as you can at that pace. Intuitive runners have suggested running by ‘feel’ (versus by instrument) and without a stopwatch.

Leadership Lessons: How well do you cope with margins (of difference)? How tolerant are you of others? When does your confidence buckle? How do you stay patient with others? How forgiving are you of others? What is your margin of error when it comes to standard of work? Our intuitive and learnt margins are our measure of preference, prejudices, discrimination and biases. Review them regularly.

Defining Yourself

My friend, Barney Tee wrote in his electronic signature, ‘The ride defines the run.’ How interestingly true. The regional haze situation has returned – twice in a year – and the air qualify varies everyday according to wind conditions and rainfall. The meteorological agency with the health agencies would then provide advisory on outdoor activities. This morning, it is a PSI index of 25: it is suitable for exercising outside.

The results for the mildly, haze-affected Mega-TRI Singapore were out yesterday evening. I was 15th in my age group, and 44th overall. As expected in my intuitive race (I did not refer to my watch after my swim leg), I had a moderate ride and decent run leg (in the second and third laps). I noticed that, generally, the stronger and faster riders ran much faster than the weaker ones; thus, my main focus for the next five months. What gives?

If you are strong on the ride, especially when hills and headwinds prevail then you may have more in the tank when you head out for your run segment. The transition from ride to run can be tough, and you take off with rubber legs.

The entry for the Boston Marathon 2012 opened on 12 September. I have to get ready on 19 September to register. According to the multi-tier system, those who are more than 20 minutes ahead of the qualifying times get to register in the first three days. If slots sell out, so be it and will be no more to offer. Those with 10 minutes margin and more, get the next three days to register. Borderlines cases of one minute and less will only get a chance (fastest fingers) to register on the last day (and beyond). If slots sell out before in the six preceding days, it will mean that the rest of us would need to qualify for the 2013 event beginning this month.

A Boston Qualifier (BQ) is just that. It is a qualifying time that provides an entry point into this Holy Grail of the world’s oldest marathon. Beginning 2013, all BQ times will need to be five minutes faster. Such is the allure of Boston and personal quest for athletic excellence. I earned a borderline (one minute buffer) BQ of 3:29:59 (at Hong Kong Marathon 2011), so the next attempt will have to be 3:24:59 and faster. I am confident of beating 3:25:00 already, and hope to do so at the Singapore Marathon on 4 December. I am hopeful of doing a sub-4:00 at Ironman New Zealand based on last Sunday’s 27K run splits.

Leadership Lessons: How do you define yourself in your resume? How have you redefined yourself in recent years? How do you continue to enhance your potential and capability?