The Next Big Hit

I am not referring to a musical hit, but rather the next physical challenge I will be taking on Sunday. The Newton 30K/18K Run will be held at the Big Splash. It will be my last big hit at the punch-bag of preparatory races before the Big Dance on 4 December in Singapore.

Just two Saturdays ago, I raced in the TNF100 Duo, and am still recovering from it. I am experiencing symptoms of a cough, as my throat has been scratchy after four days of teaching workshops. I managed at last night’s post-rain 10.5K tempo run, to hold a 4:50-4:55 minute per kilometre pace. Hopefully, this was a positive sign of better things to come. My training for IM New Zealand has begun; I rode a moderate 75K in the rain and shine on Wednesday, so am done for the week until Sunday’s burst of mid-foot/forefoot speed. My mobile-phone took a soaking and it is now dead as a door-knob.

Wilson Ang will be one of the posted sentries at the mileage tent at car park C4. Together with a team of our friends, he has offered to release nutritional support aids we would leave him with on Sunday morning. He posted this reminder on Facebook for our team of runners from Monday Tri Swim:

‘We are located at C4 car park after McDonalds. We will pick up special needs bag from the start-point at 6.30-6.45am. Kindly label your special needs bag with your name, and I can be contacted on that day. Cold mist-spray, banana, cold water, deep heat (while stocks last) are provided at the aid station...come smile, take a photo and chill for a break before the second loop or your last final leg!’

With such assurances, how can we runners not do well? Thanks, Angster for your generosity. Fingers crossed for a splendid and safe race!

Photo-credit: Jacky Lee

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

Updates on Running Strategies: The North Face 100 Duo

I have been studying hard the running traits of our top professional triathletes, as well as local runners. My criteria for emulating proper form are economy of moves, fluidity of action, and being injury-fee.


These are my recent lessons on running, and modifications I have made to enhance my running ability on road:


1)    Run in minimalist shoes: the flatter the better. Worn-out shoes are fine as long as your shoe-soles are intact and not peeling apart.
2)    Land on your mid-sole, not so much on forefoot (it strains the toes, and may cause fractures).
3)    Keep your feet close to the ground at all times.
4)    Expand your chest by keeping your arms to your sides; expand your diaphragm. Stand tall.
5)    Vary your runs with tempo that range from easy to moderate to race-pace.
6)    Include one long run a week (at least 21K).
7)    Race at least once every fortnight, or do a time-trial of 5K, 10K or 21K.
8)    Include water-run (in 1-metre high water), barefoot with high-cadence or intervals – push with arms as if sprinting to get more upper-body resistance.
9)    Run intuitively – without a stopwatch – to assess your race-pace and optimal pace.
10) Run without 10K without hydration (done before hand), and hydrate regularly at aid-stations with distances above 10K.

It is back to the drawing board for me for my next Boston Qualifier (BQ) of 3:24:00: nothing extreme, merely some refinements. I believe I am on-track for a BQ in Singapore, where it is, probably, the least expected. I have learnt to respect the heat and humidity of the country, and I train by the beachside where most triathlons and long-distance races occur. My key races for the next few months will include:


TNF 100 Duo (50K); Newton 30K Run; Singapore Marathon; Singapore Biathlon; Duathlon; Ironman New Zealand 2012.


With the TNF 100 Duo this Saturday, I intend to pace myself steadily with no pressure on myself, since I am unfamiliar with the course. Also, I am not fully trained for trail or cross-country terrain. I intend to walk up steep and slippery slopes, and jog done carefully. My tactical approach is to recover lost ground on the flats and roads. I will determine if I can get close to an even split time with a moderated first 25K. If I can get sub-6 hour timing, it will be a major achievement for me. I have run almost every evening this week, so my legs are primed for some hardcore off-road action.

Running Away in Macintoshes

The weekend beckons. My students announced it with their dress-down gear today, signaling to me early this morning that it was TGIF. Aware of this acronym, I converted it into the anagram ‘GIFT’. Some well-intentioned posters remind us, incessantly, on Facebook about the innocuous cliché that the ‘present’ moment is a ‘gift’. After the landslide of tributes in the last 24 hours for Apple co-founder, Steve Jobs I am mindful of ‘being in the moment’ and appreciating my presence, as well that of others.

I am writing this post on my 2-year-old iMac – a clever investment from a computer fair. I am a heavy user since I have written dozens of training manual, two novels, countless business proposals, thousands of e-mails, and 2.5 years worth of blogging on it. I have fond memories of my adventures - loaded as photographs and videos - in this workstation, and I continue to receive them when friends enthusiastically ‘tag’ me; this was a recent one of me sprinting to the finish-line (and taken by volunteers of the Yellow Ribbon Project Run, held a fortnight ago).

The weather has been quirky, opting to rain heavily in the evening. It has been five days since I rode my bike, and almost a week since I ran. My mild, but annoying, condition of plantar fasciitis has just about cleared. Having collected my race-pack with running partner for The North Face (TNF) 100 Duo, I am strongly reminded of my date-with-fate the following Saturday morning at 7.00am. I will be running 50K worth of rugged terrain, over relatively unfamiliar and mostly uncomfortable terrain. I am not versatile on trail, and the closest I have been to a dusty or muddy trail was my 5K Time Trial with MR25 in August. I have not used my Camel-Pak water-pouch for almost a year, and I am concerned about potential abrasions. My right rotator cuff is playing up, and I hope that it would be stable enough for the pounding I will subject my body and feet to. I have my work cut out for me.

My strategy for the 50K trail run is simple, however not easy. I intend to do daily runs from now till Thursday, over varying terrain for about 10-12K per session. I will be using my Camel-Pak, studying which are the potential pressure-points and abrasion-prone areas on my body. I am likely to race in my tri-gear as they are my workhorse clothes when I race, and I like to treat each race as a race-day simulation. I hope to hold 8-9K per hour on the hills and trails, and about 10K on the flats. Conservative will be my approach, and conversational would be my pace. I will fuel up at 30-minute intervals, with a variety of sweeteners (mainly maltodextrin-based gels and bars). More importantly, as a team-partner I will stick with Hui Koon for as long as I can. My motivation would be a Subway foot-long sandwich with the ‘works’.

I will be swimming this Sunday at a charity, and hope to complete a steady 50 laps (2.5K). Time to rest up and do a 21K tomorrow morning, rain or shine. Have a very good weekend, all!