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.

Déjà vu? Does Lightning Strike Twice?

After almost two weeks out of the water, I was glad to return to swimming. Last night, I attempted to swim with a pool buoy in the public pool. It started smoothly and unimpeded, until the after-hours crowd decided to exceed their personal boundaries into mine. I managed about 2.3K worth of 100m sets before my left chest started feeling sore. I suspect either a hairline crack on my rib/s, or strained inter-coastal muscles. When I slammed onto the back of a truck while riding two weekends ago, I may have impacted more than my bike frame. Meanwhile, it has been a mild dent in my training preparation as self-doubt and worry may creep in. Realising that my fund-raising activity is doing well inspires me to stay focused on my event and goals. Thank you, Donors and Sponsors!

IMWA 2006: I earned a 4:30 marathon (my best standalone marathon then, was 4:12).

I am a tad disappointed (with my injury) as my fitness has improved since December, and I am shaping up very well for a race. The last time I felt so prepared was in 2006, at the Ironman Western Australia race where I clocked a 12:08 at my second 226K outing. I am holding well, committed to most of my drills diligently, and training at the oddest hours of the day or night. I have missed a session or two, and either do them the day after, or focus on my next session. Each session is a unique experience where anxiety and malaise dissipates and a sense of accomplishment reveals itself at the end of the practice.

I am considering a medical check-up before proceeding into my last two intense weeks (of long mileage), and thereafter my taper stage. I am arranging for an examination so that I am assured of my condition and its limitation. Initial prognosis by my sports-doctor, Dr Ben Tan has been reassuring, as it appears that my risk of a major injury is very low. Exactly, two years ago around the same period I was hit by a taxi while riding; I escaped serious injuries thanks to my helmet. It would be challenging to race at ‘sub-optimal’ conditions (Chrissy Wellington’s words), and grit my teeth, dig deeply, and race towards the end. The image of Chrissy running in the marathon is my psychological anchor, and I believe the image has enhanced my running cadence (88-90rpm). What I need, perhaps, are dark shades to stay focused on my surrounding and internal universe, and hit my targeted running cadence of 94-96rpm, within the next four weeks.

All the best to those doing the Hong Kong Marathon this weekend! A big shout out to Uncle Kor Eng Fatt who turned 80-years-young a few days ago!

Mind your head. Mind your body. Train safely, my friends!

Pushing Potential

When was the last time you nudged your potential? Potential – that elusive thing that is just out of your reach and that which raises your value and enhances your substance. Move from ‘what if?’ to ‘what could be’ to ‘what is’.

Pushing metal. Pushing back distractions and useless temptations. Pushing back against naysayers. Without pushes, we are less motivated to explore possibilities and our capabilities. Pushes need not be hard and harsh. They can be gentle and persuasive - working their magic in subtle ways.

How much have you challenged yourself recently? Have you considered enhancing your career, a change in working environment, being expatriated, working with new partners and alliances, or being self-employed? In your current employ, when was the last time you submitted an article to your corporate newsletter, pitched for a budget, given a recognition speech, or engaged actively in your company’s corporate social responsibility campaign?

Are you keen to run a sub-3 hour marathon? Former-national sailor and world champion, Dr Ben Tan achieved it a few years back at 40 years. The following article was sent by my tri-buddy, Richard Leong who recently completed the Tokyo Marathon. Seek your potential and rise to your next level of competence and mastery.

*****

Last night, after a short swim I rode with Andy at the ENR Tuesday ride. We did a moderate 55 minutes for 30K, with a persistent headwind. We then met up with the original ENR gang – SK, Ed, and Reeves - for supper at the lagoon hawker centre. This evening, I ran 11K at about 4:55 pace, which was reasonable after Sunday’s 150K ride in Malaysia. Because of forefoot running on my K-Swiss shoes, my calves are unusually sore. Tomorrow’s deep tissue massage should sort the kinks out. It has been more than a fortnight since my last marathon and I do need to seriously knead those tight leg muscles and spasms.

'Fox’ will be prescribing me a 16-week running program to get me close to a 3:15 timing for the Gold Coast Marathon in July. It is a simple but intense approach of three runs a week done on alternate days. I am looking forward to Coach’s program for me.

A Darn Good Weekend At the Marathon (Part 2)

The Hong Kong Marathon starts with one of three major bridges at Kowloon, with several tunnels tossed in for good measure, and multiple flyovers for a twist of fate. I was warned that the Hong Kong route was treacherous for this fact of life, and to be prepared for the disappointment of no PB. Initially, I believed those who did it, as they intended to give good counsel. However, as I inched towards a faster pace – from 5:40 minute/K to 5:10 minute/K – I became more optimistic in my monitoring and measurement. Every one kilometre after the mid-point, I would check my watch (no heart-rate monitor just this once) to see if I was running faster, and I was!

To run continuously in the cold was not an issue. It was a little windy on the long bridges (reminded me of San Francisco’s Bay Bridge), with a mild drizzle. Fortunately, it was not as wet as Berlin last year where it was dreadfully cold because of wind and rain. The air in the tunnels was, strangely, refreshing and I suspected the giant fans were circulating cool air throughout. I felt strong on the slopes, and I believed that my twice-weekly circuit training sessions helped me tremendously. I did not do any hill-work at all! My only direct strength work for my legs was riding off the saddle, and a small bridge. I will need to analyse this phenomenon further. My strategy for slopes was: run up steadily and slower, and descend faster. It worked for my ultra-marathons after I learnt it from some seasoned marathoners.

My last two kilometres were hard, and possibly at a 4:50 minute/K pace; my race photographs by the official photographers were not encouraging. I was struggling like a racehorse with contorted facial expressions. I made my last desperate attempt by sprinting down the green carpet of the finishing chute, and stopped my watch at 3:30:06. Although I sliced more than six minutes off my best 42.195K time (2009), I was mildly disappointed that I finished right on the Boston Marathon qualifying mark/limit.

Entry to the 115-year-old Boston Marathon is based on elite-level performance; the more you shave off the qualifying time, the higher your priority for a slot for the following year (slots open online in September). I found this out after speaking to uber-runner Sumiko Tan who was top-10 for the 21K women’s category, and veteran Boston-finisher, Ben Swee. The rules for qualification in 2013 have been made more stringent with a 3:25 limit for my age group (a deduction of five minutes across the board for all age-groups). I need to be faster than that for my next marathon PB. I was glad to chat with several young male Singaporeans who finished in sub-3:10:00 timings (including a few Ironman Western Australia finishers). We identified ourselves with our IMWA marathon wrist-bands.

I had a great day: I enjoyed several personal bests (PBs). I managed to hold an average of 5 minutes/K, negative split at the turnaround point, PB in the 25K, 30K and, of course, an overall, official time of 3:29:59 (nett time) and 600^th ranking out of 10,000 participants. This was way better than my 3:37:06 time at Berlin last year, and 7,700-plus, position.

What more could a person ask for? Actually, a warm spot, hot food and a hot shower were more appealing. A potential slot for Boston Marathon was a pleasant afterthought, as I headed for the airport to Shanghai for work. It was a great day at the office!

Photo-credit: Marathon Photos

A Darn Good Weekend At the Marathon (Part 1)

Sunday, 20 February 2011. I realized a few personal goals today. I ran the Standard Chartered Hong Kong Marathon 2011 that started at Kowloon and ended at Causeway Bay. It was a rolling course, with several major bridges, numerous flyovers and tunnels. The temperature was a cold 15 degrees, and less.

Wrapped, faithfully, in multiple layers  (a tip from tri-buddy, Joseph Seetoh) I braved the cold morning. I dressed similar to last year’s Berlin Marathon. I wore woolen gloves, compression tights and top, tri-top, and the official race t-shirt; I stuffed my tri-top with High5 gels. I got the High5 Marathon Pack (at S$25) from a local race fair: I used both caffeinated and non-caffeinated gels, as well as the Iso-Gels (for electrolytes). I consumed a pack every 20-25 minutes for the calories and the warmth. I calculated I would need more calories hourly if I were to hold a faster pace of 5 minutes/K. My calculations were spot-on, and I attended to all the aid-station for either two small cups of water or a pack of sports-drink. I only skipped the last aid-station in the fear of not meeting the Boston qualifying time of 3:30:00. I had to defy the additional fatigue of a few surprises: more slopes from flyovers.

I kept check of my physiology and psychology throughout the race, although it got much harder after the 34K mark. I did not hit the wall – I have not for a few years – however, I did feel the stress of meeting my intermittent datelines. From the 21K mark onwards, I kept track (with mental mathematics) how much I was ahead or behind for a negative split. I have long obsessed over having a negative split in the marathon; I was glad I earned it this time. My coach, Craig ‘Fox’ Holland emphasised to me this fact for a long time: be patient, and run a smart race and keep enough for the second-half.

10 Lessons Learnt from Hong Kong Marathon 2011

Location: Kowloon, Hong Kong

Day: Sunday, 20 February 2011

Flag-off time: 6:20am

Destination: Causeway Bay

Total time taken: 3:29:59

1)    Patience is necessary: Start slow to end fast (and get a negative split!).

2)    Aim for small improvements. Small victories add up.

3)    Adapt (and modify) to the situation. Watch how other experienced runners take the course.

4)    Prepare thoroughly (dress adequately, and have enough to eat and drink).

5)    Stay alert, and be aware and lucid. You are in some kind of trouble if you lose track of your surroundings.

6)    Enjoy the moments and smile to yourself (it lessens the discomfort).

7)    Appreciate and acknowledge those around you, including your friends.

8)    Stay warm, and fully warm-up (get your heart-rate and core temperature up).

9)    Enjoy the total experience.

10) Your PB is your PB (never allow anyone to deny you that) at whichever distance (official, or not).

9 Ways To Stay Calm & Composed Before the Big Race

This piece is for Saturday: The day before the Hong Kong Marathon. I decided to squeeze in several days of posts in advance in case I enjoyed my break too much. Stay tuned for our interview with adventure racer, Ironman triathlete, and coach Wilson Low next week!

*****

You have done the time. Time to deliver the goods. Even with the best-trained and recovered athletes, other factors like concerns, worries and doubt can disrupt optimal performance on race day. If you experience pre-race jitters, how do you manage them? When left uncontrolled, anxiety and nervousness can sap away at our race energies. Emotions can drain your physical energies and put you in a less-than-optimal state. Here are some thoughts on how to exorcise some of these energy parasites.

1)    Listen to your favourite choice of music and songs.

2)    Rest. Take a nap. Keep your feet off the ground.

3)    Enjoy your Social Media (Tweeter, Facebook, blog, etc.).

4)    Avoid strenuous physical activities, like going for a run to burn excess energy off.

5)    Enjoy a good comedy. There are plenty of funny animated films available.

6)    Shoot the breeze with friends, except with those who are highly competitive and talk about racing strategies.

7)    Sit on a bench at a park, and watch the world go by.

8)    Be realistic about your goals. Complete or compete. Avoid giving yourself heightened expectations that are hard to meet.

9)    Stay near the start-point so that you get extra sleep, and not worry about reaching there on-time.

Well, that’s what I’ll be doing from today onwards until Sunday’s race. I will be running at 6:20am with thousands of runners at the Hong Kong Marathon. Then, the real race begins as I grab lunch and head for the airport, to Shanghai for a teaching assignment. It should be a blast!

To those who are racing this Sunday: Have a great day!

Year of the Rabbit, or Deer…

I just earned a ranking for running club, MR25; my 5K time trial result on Sunday earned me the title of ‘deer’. When I do it with 23 seconds less, it will put me with the pack of greyhounds. A run in the 20-minute range will put me as a rabid dog, no, horse! To fulfill the 19-minute range, I will be knighted as a hare, and that will be auspicious in this rabbit year.

My planned easy 21K run was jettisoned yesterday, in favour of a faster 11K run. I applied myself in the hour I had for training, so dedicated my higher-cadence strides to a potential training PB. With a minute-wait at the traffic-lights, I managed to sprint in about 51:20 into a light drizzle – I was quite pleased I still had some after-burners after Sunday’s time trial. At my last two kilometres, I saw Ivan and Danny on the opposite lane, bringing it home; I acknowledged them. I have two more 21K runs to do before next Sunday’s marathon in Hong Kong. It is part of my integrated Aviva 70.3 preparation.

I decided to stay at a location nearest to the start-point, without worrying too much about getting there for the 6.20am flag-off. My students from Hong Kong, who ran the race before, advised me. I trust local runners. After the run, cool-down and muck around, I will grab lunch with my missus and then head for the airport, since I have to be in Shanghai that same evening. I hope I will have the strength in my legs and not hobble too much in class.


Photo-credit: MR25 website

Are You A Groupie?

Kevin blogged about his first group ride in weeks; he completed IMWA in December. Read his blog about the exploits of this elite-level, age-group, triathlete – and he is fast!

A groupie is a person who chooses to hang out with a celebrity. This was clearly described in the film, Almost Famous. The groupie offers himself or herself to musicians, who return the favour with the residual notoriety or fame that rubs off them.

Having recently returned to group training for swimming and running, I have made several discoveries. Mainly, I can engage more in competitive type efforts. We can push each other harder, or encourage each other further. Plus, we can simulate race-day pace when we decide to test each other’s mettle. Monday evening pool swim session has activated my interest in pacing at a higher threshold. I am also inspired by the progress of my fellow endurance athletes. Hui Koon is improving nicely (in all three disciplines) after his PB at IMWA, and his training regime for Cairns Challenge has begun.

This evening, after a punishing rainfall, I took off for a run. It was raining cats and dogs, and when I left my home I stepped into a poodle. I had the good luck to pace after Danny Lee, who was finishing his 10K run, and stalked him for about 3K at 4:30 pace. After we bade farewell, I continued at a moderate pace (my heart-rate monitor did not register anything!), relying instead on my breathing, Perceived Rate of Exertion (PRE), and my intuition. I timed at 52-plus minutes at the 11K mark, so knew I was on-track for a sub-1:45, half-marathon timing. I opted not to drink much fluid, and ran at an easier pace of 4:50-4:55 to compensate, as I wanted to tap on my fatty acid system, thus the higher aerobic/low anaerobic pace.

I picked up the pace at the last 3K as I was starting to fatigue, but sprinted eagerly home to a much-appreciated time. One more month to the Hong Kong Marathon, and I hope to do reasonably well. Fingers crossed!