Preparing for Personal Bests

This evening, I completed a 90-minute ride, followed immediately with a 30-minute run. Last night, I completed my first (fast) 10K tempo run in two months. Last week, I completed 15 hours worth of triathlon training time. It is six weeks out to my next Ironman triathlon. The total hours of training dedicated to the 226K-triathlon may be deceptive, as consistency matters just as much as pure distance. The ability to complete twice-a-day workouts, or back-to-back disciplines counts towards the final race-day tally. Faster or slower, in daylight or in darkness – your preparation means a lot to your ability to complete or compete.

Last year, I did not take too much of a break after the Singapore Marathon. After completing Ironman Lanzarote (my second time), and canceling Ironman Canada (my first) I focused on running. I earned personal best times in my 10K, 10-mile, 21K, 30K and full marathon. I also earned my first Boston Qualifier (BQ) at the Hong Kong Marathon last February. I also experienced my first bout of foot injuries, despite a successful training regime of 3 weekly run workout that did not exceed 50K in total.

I earned some personal achievements including winning the veteran’s category in a half-marathon, several top-6 placing in duathlons and runs, and a BQ/PB in a marathon. I also maintained my top-1 percent national ranking as a marathoner.

Ironman NZ will be my biggest challenge to date, as I will attempt to earn PBs in all three disciplines, as well as an overall best timing for the full Ironman distance. I trust my Coach, I am committed to my training, and I have faith that the process will work (as it did for others). Six weeks may not seem like much time but every workout, every resting moment and every meal will add to my capability and confidence.

Which will be your next challenge and attempt for a PB?

Nothing Beats Your First Time!

100K of nocturnal pounding on the pavement: That was what my friends did with hundreds of other ultra-marathoners at this morning’s Sundown Ultra-marathon. Last year's third-place finisher, Robson Phan (who I shared a photo-finish with, at last year’s Beer Run), braving gastrointestinal issues at the 53K (after holding a 10K/h pace, completed it in under-11 hours (and a 7^th placing). Apparently, his pre-race meal of sweet potatoes did not agree with him on the second-half of the race.

Congratulations to sleep-deprived, Lap Huan, Charlotte (for placing second), Winston and Wilson (93K is two marathons-plus) for their personal attempts! Congratulations to Mika Kume for her podium placing in the Masters’s category, and to Sumiko Tan for her win in the Women’s Open section. Mika out-ran me at last year’s 84K night challenge, much to my honour.

As I read the real-time reports on Facebook (courtesy of iPhone users), I was thinking about these brave athletes. Running in the evening is very harsh on the body, considering the fact that there was high humidity (almost 100 percent) and scarcity of breeze. It rained in the morning, so the air was thick with excitement and water vapour. The race flagged off at the Marina Barrage at 6.00pm, and the route covered the entire eastern part of Singapore. I was also a little disappointed at not racing this year’s marathon, although I swore I would never do it again (soon).  With next week’s Gold Coast Marathon looming, I had to rest up my legs to stay fresh for a potential PB. An ultra-marathon takes too long to recover, and a week does not cut if I was seeking a second Boston Qualifier (BQ). At my current fitness, I believe that I could have completed the 100K in about 11 hours. No loss for fantasizing!

The results came in fast and furious through social media, mainly iPhone reports, Facebook posts and the occasional tweets. For those of us who decided to support our running mates (not political, mind you), we cheered them on – much to their appreciation. My friends (like Charles of AniMiles) drove to specific locations along the official route, and either offered cold drinks and coffee, and even leg massages (Reese of Crazy2Tri supporting Lawrence). Running a night ultra-marathon is a very lonely proposition made more memorable with cheerful friends, excited over your own challenge and celebration.

I wish you the very best on your next challenge. Read about John Cooke's new racing experience.

Leadership Lesson: What was it like completing your first challenge? How does it feel to accomplish something seemingly impossible? How grateful are you of your supporters?

Are You Ready For The One-Hour Challenge?

This evening, I did my third swim squad training session for the year – big turnout of about 20-25 with new faces. Coach Dion instructed us with swim sets that included warm-up, kicking, and front-crawl with fins, paddles and pool buoys. It was a short session, yet it did the job for me as it tapped my physical abilities and taxed my energy, without exhausting me completely. I was pleased to finally include fining as one of my swim drills, and learnt that it was not easy. Working new muscles, it is analogous to running unshod. I think it is a deliberately good attempt to balance dorsi-flexion and plantar-flexion function of our lower legs, as our muscles do risk imbalances from working on one plane only (from running and riding).

One hour, albeit short, does allow much to be accomplished if we focus on disciplined efforts. The results can be revealed as a sense of accomplishment and achievement. My thanks go out to triathlon partner, Hui Koon for twisting my arm in psychologically-creative ways to join this class.

Here’s a challenge for you: give yourself a task that is somewhat complex and aim to complete it within an hour. It can be a simple yet challenging task as doing your chores in one hour. How much can you accomplish? Clean your house: give it a good vacuum and a committed wipe-down, followed by removing the thrash. Do an easy one-hour run. You can write the bare bones of a business proposal, or revise a training manual in those 60 minutes. You can call as many people as you can over the telephone, or on Skype. Send out as many well, thought-out e-mails to you friends, business associates and family to keep actively in touch. Be high-tech and higher-touch!

An hour carved from each day is a discrete packet of time and possibility. It is how we use our time purposefully that allows us to do more, with less. Lead with your time.

Total time to write this: 30 minutes