Wisdom from Bart Yasso Over Twitter Chat

This was gleaned from the boisterous blasts of tweets at 12.00am, Tuesday, Singapore time. It was akin to seasickness with the avalanche of questions rolling in large discrete packets; Twitter chat has it limitations. Bart Yasso (@BartYasso) is Chief Running Officer of Runner’s World magazine, and he co-hosted an hour’s worth of Q&A. He wrote his biography ‘My Life On the Run’.

Here are the highlights of Bart’s wisdom (he has run over-1,000 marathons) during the hour-long ‘chat’:

1)    There are fuel and food every 4 miles for most ultra-marathons. Carry water all the time and refuel at all stations.

2)    Do speed-work if you are to reduce your half- or full-marathon times.

3)    I would eat at any fuel zone, and only ate what looked good.

4)    Time in the bank doesn’t work.

5)    Longest training run for a half-marathon should be 10-12 miles.

6)    You can only do 2 or 3 key workouts per week – long run, hills & Yasso 800s – something like Tuesday, Friday & Sunday.

7)    Walk-runs work just as well. Do it on your long runs.

8)    You need some morning runs to let your body get used to running at the race-start time. Just once a week.

9)    Use the foam-roller and the stick to ease knots out of your calves.

10) Running is all about community.

11) Dress warmly when it rains.

12) Eat something light about two hours before the race. During the race,

13) Eat every 30 minutes – gel, blocks – test it in training.

Yellow Ribbon Run & Weekend of Gatherings

Gathering:

1. An assembly or meeting.

2. An assemblage of people; group or crowd.

3. A collection, assemblage, or compilation of anything.

This weekend was about gatherings.

It began with our second anniversary buffet lunch at the Merchant Court Hotel with our Saturday Lagoon Swim group. The twenty of us who gathered, shared many laughs, and perspectives about our personal progress. I discovered that Vincent Yang and I would be applying for our Boston Marathon slots tomorrow morning; we are both on the borderline list (less than five minutes). Poor Clifford burnt his right fingers on a hot ladle; it may have absorbed the heat directly from the flame.

I then had dinner at Caroline’s place, before she skates off soon to her new UN role. Clifford showed us how his blisters had expanded in size, caused by edema (water retention) in order to cool and protect the scaled tissue. He skipped this morning’s Desaru long ride, as he cannot grip his brakes and handlebars without pain. Instead, Matthew – our other fearless leader – led a team of rowdy riders into Desaru for an edifying and unifying ride; some will be doing Ironman Western Australia this December.

The series of gatherings were capped this morning with the Yellow Ribbon Run – already in its third year. About 9,000 participants showed up to do either the Competitive 10K or Non-Competitive 6K Fun Run that carved a historical route in the east of Singapore. Three members of parliament flagged us off, through a gate that resembled the exit of the new Changi Prison. This symbolic gesture was about releasing ex-offenders from the second prison called discrimination. People deserve a second chance until they prove us wrong. Instead, allow them the chance to prove us right that rehabilitation works and we can re-orientate ourselves and seek new bearings.

Running is a metaphor for creating a new purpose. Whether we seek fitness, enhance our health, boost our self-esteem, or feel fulfilled through a sense of achievement – running allows us to feel free, and free ourselves from our mental shackles, inhibitions and self-imposed limitations. Looking at the numerous happy faces this morning, I can only pay tribute to this natural sport of moving fast on two legs. Singapore Blade Runner was there at front of the start-line, and he sprung forth joyfully in his 10K challenge.

Annoying, my GPS lost it signal and I ran ‘blind’ throughout the race. I ran, mainly, by intuition and instinct, and struggled through a blindingly fast, first 4K before I settled down into a reasonable pace, and got out-chicked and out-run by better short-course runners. The route is, challengingly, hilly with enough slopes to upset your balance. I was relieved to cross just under-45 minutes (officially, 44th, with a time of 44:44). It is slightly similar to last year’s timing (where my champion chip did not work), and I felt a little flat in my legs after last week’s Mega-Tri race (2K swim, 102K ride, 27K run). I was impressed with many faster Masters and Youth runners. Jason Lawrence and Vivian Tang emerged as top male and female, respectively. Many youth runners were tearing down the route as if their lives depended on it – such was the commitment of the competitive runners.

I was pleased to meet up with Alvin Ho, Delphine, Wee Yeh and his wife, Danny, Roy Foo, Chiang Meng Chai, David Ong (who ran and snapped pictures); Dennis Quek, Sanae Tsuji, and Sin Guan who were riding today; and members of the International Brotherhood of Magicians (IBM) Ring 115 (Singapore).

Photo-credits: David Ong, Ng Chee Meng, Runevent Shots, Vincent Yang, Le Giang

Practice & Perpetual Progression

Are indefinite gains possible in sports and in business?

Economists propose evidence of the Law of Diminishing Returns, which simple stated means that: there will come a time when your interest and need for something you enjoy, eventually, diminishes in value. However, that does not mean you will sicken of it, yet you may lose your enthusiasm for it. I think that it is a great approach for delaying the need for instant gratification, and promote delayed gratification. Gorge the kid exclusively on ice cream (not the expensive, real milk-based, pints) and they will develop an aversion for it. Negative reinforcements do work; regularly attach pain and unpleasantness to a behavior (that you like to change) and there is a negative association. Watch the documentary Super-Size Me, and you will quickly learn the painful gastronomic point about subsisting solely on convenience food.

As promised, here is my collective and compiled approach to running less, safely and faster.

1) The top runners regularly run up to six days a week; be consistent.

2) Each week includes at least two or three, alternating, intense days.

3) Hydration and nutrition (quickly absorbed calories) is crucial for training and racing.

4) You will need additional calories during intense workouts and racing.

5) Treat all injuries before you intend to race hard.

6) Run barefoot (as a complementary intervention), however race exclusively in minimalist shoes or racing shoes.

7) Your initial race pace determines your final results. Sprint and burn. Patience pays.

8) Include one longer run each week (if you run 10-milers, do up to 15-17 miles in training).

9) Hard days means training at ‘race pace’ effort.
10) Lean forwards slightly when your run; avoid upright running (which looks cool but slows you down due to the 'braking' action).

Yesterday, I spent the evening chatting with a running team, comprising staff on active duty. Nathan Carlson, a physical therapist who was 14^th yesterday in the Men’s Open 21K came in at 1:11, which is close to Singapore’s top marathoner/5,000m record-holder Mok Ying Ren’s time. His colleague Marty, who is in his mid-40’s, came in at 1:11 also, and he earned 2^nd in the Masters Open category. For them, racing as a team, they individually race to win. They are motivated by prizes and podium finishes. They echoed Chris ‘Macca’ McCormack’s book title, ‘I’m Here to Win’. Tim, who had a toe injury, raced and still came under 1:30. They are committed to their individual and team goals.

(Seated L to R: Elite age-group runners Nate, Paul, Mary & Tim)

When you spend time with the elite age-groupers, you do pick up their energies. They are serious about their task when racing, and they do their best. They also know how to enjoy the privilege and opportunities bestowed on them. We bumped into the British team after dinner, and the English lads were also fun-loving guys who know when to activate their seriousness when racing for their organizations. Switch on, and switch yourself on differently.

How To Run Faster At Any Age

Here is a compilation of my ‘methods behind my madness’ in one of life’s most natural activity: running. Jogging and the shuffling of feet count as running – avoid letting anybody tell you otherwise.

1)    Run barefoot at times, especially when you forget your shoes.

2)    A few minutes of running is better than procrastination. Weight-bearing exercises like running and walking help our bodies build stronger bone density.

3)    Add an extra kilometre every week. In 52 weeks, you would have theoretically done a minimum of 52 kilometres in a workout (equivalent to a marathon).

4)    Run with other runners to stay motivated.

5)    Run alone to build focus, awareness of your surroundings, and designing your own runs.

6)    Run for fun, or run faster. Seriousness has no place in the pastime called running.

7)    Race occasionally to test your fitness.

8)    Benchmark yourself against your run group, age-group, race, or internationally.

9)    Enlist a coach, who is either still running, competing or was a competent runner.

10) Learn from others: Seek those who have made the most progress recently and learn from them. We can also learn from those who were injured, and recovered.

You can tweak these strategies, or substitute your own. Everyone is a snowflake. We are all truly unique and unusual. There will be moments where we are surprised, or will surprise ourselves. Go for a run!

Running Effortlessly: Running Doesn’t Ruin Knees

In spite of significant cases of runners who get injured from running, there are just as many who do not damage their ankles, knees and hips. With all the controversy about minimalist running, unshod running and barefoot running, the jury is still out. 

Here is a photo of Pete Jacobs, at his running clinic for BPMSports. He is the consultant coach for this boutique coaching company (based in Singapore). The third fastest male marathoner, of all time, at the world championships at Kona-Hawaii Pete has more than one reason to be noticed seriously. This top-10 finisher at Kona in 2009 and 2010 was the fastest over-42.195K last year in Kona.

Here are some key points about running better:

1)    Proper technique is the key. However obvious this sounds, it is still popularly overlooked.

2)    Run low. Run light. Keep your feet near the ground.

3)    Before you begin running, do barefoot drills.

4)    Warm up is essential for activating your core muscles and major muscle groups (glutes, hamstrings, quadriceps, calves, ankles).

5)    Keep cadence high. Keep frequency (leg turnover) high.

6)    Land flat on your feet – and wholly. Your Achilles tendon springs your feet upwards and forwards.

7)    Relax your arms. The rhythm of your arms follows your legs.

8)    Stand up straight. ‘Run tall’ (be at your tallest instead of slouching or bending forwards).

9)    When you run tall, you land with straighter legs and therefore less recruitment of muscles that fatigue.

The occasional sore knees or ankles earned from a hard session, is understandable. Use ice, post-exercise stretching, and self-massage to ease the discomfort. As long as it is not excruciating pain from injury, rest assured that proper running form requires some time to learn. However, the returns on investment will be deeply appreciated as your scheduled efforts translate into more speed and efficiency when you step up.

On a nutritional note, a long-term multi-vitamin supplementation to the diet yielded no strong evidence of benefits. Natural foods seem to be the way to gain our nutrients. Also, based on the osteopathic/natural therapy approach glucosamine use seems to be complemented with Omega-3 fatty acids/oils. I also did a nutritional type (NT) test yesterday, and my results pointed to a Mixed Diet. It still means I have to watch what I eat, as there are foods I am aware I am intolerant to. Such is life, and the pursuit of athletic excellence!

****

I have been stepping up my training for Lanzarote; however, more on intensity than mileage. Over-distance seems to cause grief on my knees and ankles, so I do them only when scheduled. My body is going through a delineation process, where my weight goes up and down 2kg, with my body fat still meandering about the single digit zone. Last night’s rain after the 6K (@4:20 pace) was put to a temporary stop when it poured buckets, and I perceived that the immediate lightning risk was high. 10 minutes later, I dashed off when the lightning frequency was less, and spat out another 15K. I believe I held a 4:45-4:50 minute/km pace – so I was happy about that, despite my wet Newton Gravity shoes and one resultant blister. So, I am on-track for a PB (target of 3:15) at the Gold Coast Marathon in July. I have been following Fox's prescription of three, specific, sessions weekly whilst preparing for my 11^th Ironman. The pool running intervals are helping heaps as I have replaced my barefoot runs with a 2-in-1 approach (barefoot + intervals). My target is to hold 42.195K at 4:35-4:40 minute/km, to qualify for Boston again with a better timing and thus, better opportunity for the 2012 slot.

I am excited about my run clinic on 23 April. Lots to share, I assure you – if you want to learn from a 40-something, amateur athlete, who started endurance running only six years ago, and qualified for Boston. We are standing on the shoulders of giants!


Photo-credit: Richard Leong

Keeping Above Water

Swimming is the ability to keep afloat – to stay above water. It is a systematic process of moving about in water, while staying buoyant. Poor swim techniques can impair your swimming progress, so learning and mastering technique is a persistent goal of serious swimmers aspiring to be Aquaman.

I advocate running in the pool if you suffer soreness of your legs, or you need a break from the hard pounding on the tarmac. It would be good to go minimalist sometimes, and run barefoot. Top-10 Ironman finisher at Kona, Hawaii last year Pete Jacobs recommends barefoot drills. He believes that it gets us connected to our proprioceptors, that is, sensory organs that alert us to the feel and texture of the ground.

If you like to experience how your proprioceptors work, and do the following drill: Stand on one leg. Look ahead and stay balanced. Now, close your eyes and attempt to achieve the same level of balance. You will discover that it is harder to stay in balance as your muscles of your foot, ankle and leg struggle to maintain the body’s centre of gravity. Your proprioception is activated in this ‘blind’ state. When you run barefooted, you will tend to land on your forefoot instead of your heel – and that is the correct and natural way for your body to absorb the shock.

As part of my preparation for marathons, I have done run intervals in chest-high, water level. My prescribed, aquatic sets are:

Warm-up jogging: 10 minutes.

1 minute, fast run (on the spot); jog 1 minute.

2 minutes fast run; jog 1 minute.

3 minutes fast run; jog 1 minute.

4 minutes fast run; jog 1 minute.

3 minutes fast run; jog 1 minute.

2 minutes fast run; jog 1 minute.

1 minute fast run; jog 1 minute.

Repeat another set.

Cool down: Jog 10-12 minutes. End of 60-minutes interval session!

Pool running still engages gravity, so it is an effective meeting that maintains bone density. Cycling and swimming can both lead to some bone loss because the effect of gravity is less compared with running; impact enhances bone development. You can work up a good sweat despite being in water and you can raise your heart rate significantly, whilst providing a cushioning support on your joints. Aquatic running combines the benefits of running and swimming. Give water running a go! 

*****

Leadership Lessons: How do you stay above things? How often do you get your feet wet in matters that are new? How deep do you delve into your learning?