New Training/Racing Gear For Challenge Roth 2016

Hello, Dear Readers! 

It has been a while since my last post, and fresh from my second completion of the Boston Marathon 2016, I share these thoughts. Since my relative 'absence', I have published my book on running, completed Boston Marathon, earned new sponsors, and acquired new wisdom.

These are my training tools for my next Iron-distance race - Challenge Roth. All the opinions are entirely and truthfully mine, and the products are either on review (or seeding) or on sponsorship.

I have been using BV Sport compression wear for a few months, and I can attest to their French-made functionality. Of the four styles and designs, I have found physical support when I was injured (sprain ankle and suspected torn/sprained calf muscles on the same left leg) before Boston Marathon, so that I could train and race through the injury. I survived one interval track session, and one strength-endurance session (road) with the high-socks.

When you use compression-wear, ensure the following conditions and considerations:

1) Get one near-medical grade standards. After all, compression-wear and wraps were designed to reduce swelling/oedema from acute inflammation. I completed Boston Marathon 2016 with BV Sport compression socks as part of my RICES treatment: Rest, Ice, Compression, Elevation and Support. It addresses all five factors if you keep the area immobile, and insert ice cubes underneath the fabric (and against your skin) after each run. My ankle was puffy after each high-intensity run and circuit-training session.
2) Compression-wear does not work in water! Avoid swimming in them, as they get stretched and your tactile ('feeling' sensations on your skin) ability will not be as clear in water as the liquid medium seeps between skin and fabric.  
3) Compression-wear works best on its tautness and firmness. If you lose bodyweight through dehydration or fat-loss, the tension of the attire against your skin and muscles will be reduced. Therefore, fit is important in order to gain the most benefits from such therapeutic and training devices.
4) Hand-wash them to extend their life-span. Avoid over-soaking as it may lead to shrinkage or, otherwise from rough machine-wash.

I have been running, occasionally, on the MBT GT-16 shoes. This pair of shoes appears more built-up with its perimeter of sole - like Hoka - and are, interestingly, light enough. If you are a long-distance runner, and suffer from sore soles (say, from mild PF), these may be a solution for you. I ran two rounds in them in Central Park, New York City and over several, recent, 10km social runs. They weigh as much as some of the lighter, popular models - 355g for a US size-9 shoe. The ASICS Gel Kayano weighs 309g for the same reference size. 

The advantage of these MBT designs are that the deliberate weight distribution shifts your footfall near to the mid-sole or fore-foot position. Some running shoes use 'lugs' or 'steps' that create an imbalance forwards when you run, encouraging toe-off. This model and its sister creations, work on the physics of simplicity: weighted front. I attempted to run on the heels, and it was fairly challenging.

Ensure:
1) You get a half-size larger. Your feet swells when undergoing physical activity.
2) Replace the laces for those with better grip, or tie a double-knot.
3) You run in them several times to get use to its chunkiness. It is supportive, I assure you. 

Like all new products you use, give them at least 3-5 sessions to break in, before judging them. Above all, feel and fit should be weighted heavier against aesthetics and design. Weight can become negligible after training adaptations. I will review the racing model shortly.

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'.

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

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.

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.

The Quest for the Holy Grail

In Indiana Jones & The Last Crusade, Jones and his father seek the legendary Holy Grail, a chalice with purported supernatural powers that bestows upon the drinker immortality. The Tarot Deck has cards with goblets.

The Boston Marathon (which takes place in April each year) is one such heavily alluded to Holy Grail that serious and dedicated long-distance runners may year for. This week is the crucial week for BQs to apply for the new multi-tier system of getting a slot in next year’s race.

Perhaps, the Holy Grail is a metaphor or allegory for other things in our lives. It may be the next stage in our career, role within our family and community, and the next challenge/achievement in your quest for personal excellence. Sit your Bucket List of dreams and goals alongside this ‘cup’, and it may include fluid contents like:

Triathletes: ITU World championships, Ironman 70.3 world championships (Las Vegas), Ironman triathlon world championships (Kona, Hawaii)

Runners: Boston Marathon, Big Five Marathons, Desert Challenges (Gobi, Sahara), Badwater, Leadville, Comrades, etc.

Swimmers: English Channel, Amazon River

Writers: Published in the major newspapers and magazines, published author, win the Booker Prize, Pulitzer Prize, etc.

Career executives: Reach senior management, C-level positions, starting an overseas business unit

Entertainers: Perform for royalty, head-of-states, celebrities, Fortune-100 companies, participate in the Olympics of magic FISM

Personal achievements: Earn a national award, represent your country, be #1 best blog/website, top-SEO rankings, raise the most funds for a charity, complete a tough challenge (10 Ironman triathlons back-to-back, run 100 miles within 24 hours)

Leadership Lessons: What would your grail look like? How would you fill your Cup? How often does your cup spill over? You can certainly modify your list as priorities change, and your talents and capabilities rise to the fore.

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?

To B, or Not To B, That Is The Question!

I have received useful and positive comments on my running and triathlon since early this year. I must admit, I run better now because I have spent more quality and specific training in the plodding department due to mild injury, and a focus on the Holy Grail of running – the Boston Marathon. It has been on my Bucket List for a short while.

It is slim pickings when one is weaker in the other disciplines. This year, the Boston Marathon people will introduce a multi-tier system to give those who qualified with a wider margin to have first choice/stab at a slot in April 2012. I nosed under the qualifying time (in Hong Kong) by one full minute, so I am crossing my fingers and toes once the floodgates open (under control) on 12 September. Meanwhile, I hope to do better at a BQ in Singapore's marathon on 4 December. That's the plan. I missed a PB in the Gold Coast Marathon in Perth in July, so that shifted my plans for a better stab at the Grail. Back to the onscreen-design (a.k.a. 'drawing board') on my iMac.

I am not a talented runner. I don’t enjoy running as much as I used to – I miss the ‘Runner’s High’. It is hard work, and I’m allergic to hard work. There is so much information, almost weekly, about the new shoe technology, running methodologies, and treatment for injuries. It can be confusing to the tyro and neophytes. With the sudden avalanche of minimalist shoes from leading sports-shoes manufacturers, we are stumped and stupefied by what would be the ‘best’ shoes for us, and at ‘affordable’ prices.

Key issues and concerns revolving around running methodologies have been: 

1)    Landing methods

2)    Preventing injuries

3)    Running faster and mileage

4)    Barefoot or not

5)    Shoes that are best

Perhaps there is no ONE big secret, but MANY smaller secrets to running fast. Little steps add up to giant leaps.

My friend, Nathan Carlson is already in Singapore with a team of four others; they are the Hawaii Army 10-Miler team. They will race in Sunday’s Army Half-Marathon/Singapore Bay Run. I understand that Nate is an, early 30-minute 10K finisher who has beaten professional triathletes before, so I am looking forward to the fast and furious action of all the teams on 4 September. It will be an early morning, I assure you.

Final tips for AHM (worth reiterating):

1)    Nothing new on race day. I mean, nothing.

2)    Stick to your intended pace diligently. You deviate, you’ll be late.

3)    Nutrition is key, the extra speed is free: water, sports-drink, and portable calories.

4)    No deep tissue massage from today onwards: you will lose muscle tone and your muscles may not fire fully. Light relaxation massage is fine, so go for it.

5)    Rest as much as you can tonight, and raise your feet up as much as you tomorrow. Grab your race-kit and then go home (for those doing Yellow Ribbon Run & Mega-Tri, you can collect it on Sunday).

6)    If you are still smiling, you are still on-pace and on-target.

All the best to you if you are running on Sunday!

Photo-credit: Lim Teck Chye

Carefully Choosing Your Race

It is sad to hear the announcement that Ironman China cancelled its swim leg, weeks before the race.

It is a disappointment to many; many others were upset. Registered participants have every right to get a full refund, or race and that is the offer laid down (in this case). Whether you are racing your first or tenth Ironman triathlon, it feels like a complete letdown that you cannot complete the whole trilogy of disciplines. Inclement weather is understandable (I experienced two myself) but poor planning and lack of thoroughness is unacceptable.

Live to race another day. Ironman Korea has been re-opened, and perhaps a few European 226K races are still available.

Well, that aside – how do you choose which race to do? Bart Yasso, Chief Running Officer (who used to run 2:35 marathons, and creator of the Yasso 800* drills) of Runners World magazine suggests:

1)    Distance (5K, 10K, 21K, marathon, ultra-marathon)

2)    Location (local, overseas)

3)    Date (your availability)

4)    Terrain (flat, hilly, off-road)

These sound like common sense, yet they can be overlooked. You can be disappointed if you cannot attend an overseas race, or are poorly prepared for it. Lead with your head and heart when deciding on the race you want to prime yourself for. You have your A-races and B-races. A-races are your major races, and B-races are your minor, tune-up races. Both have their place in your performance universe.

If you cannot handle cold races (10 degrees Celcius and less), choose temperate climates (15-20 degrees Celcius). If you adore the heat, choose one that fits your living area, including those near body temperature, or more. If you don’t train in hilly conditions, opt for flat courses. Never challenge your body with unfamiliar conditions on race day - it can be physically and mentally unpleasant, and the memories last.

******

I will be leading the Race Clinic 1 for the Marina21K evening race. If you have signed up, remember to be there on Sunday, 8.00am at East Coast Park, next to Car Park F2. I am also excited about the special appearance of our oldest Boston Marathon Finisher who will interact and share his stories. See you there! * I will explain what the Yasso 800 workout is.