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'.

Swim For Hope Charity Weekend

Today was the Swim For Hope Charity event. Our Monday Tri-Swim Group pledged, collectively, to complete 2,900 laps. Our group initiated this as an interim training event, and also to do our bit and bid for charity. It was also strategised that we would recover some errant and missing swimmers over the weeks.

After watching online the first two hours and last two hours (before the male winner crossed the finish-line) of the Ironman championships in Kona, I was still sleepy and anticipated a challenging 50-lap swim. It was an exciting although relatively windless day in Kona, and Craig ‘Crowie’Alexander and Chrissy Wellington won their third and fourth Ironman triathlon world championship titles, respectively. The salient points were that Crowie broke the world record (previously held by Luc Van Lierde) by 12 seconds, and Chrissy accomplished her task after a bike fall barely a week ago. Their runner-up counterparts – Pete ‘PJ’ Jacobs and last year’s winner Mirinda ‘Rinny’ Carfrae – gave the eventual (and bookies' favourites) winners a run for their money, which is a whopping US$110,000 each for the champion’s purse. Singaporeans Choo Ling Er and Alvin Lee both successfully completed their foray to Kona in enviable times.

Back to our Sunday swimming soiree: About 30 swimmers showed up for the 10.30am flag-off. Clifford Lee (who eventually swam 110 laps of the Olympic-distance pool at SAFRA Tampines) was the first to break the water with the first wave of swimmers. The intention of the event was a fund-raiser for our Paralympians (who did a swim demonstration for us at midday, during our scheduled rest period) to have resources to participate in overseas events. I greeted Adam 'One-Armed Runner' - an accomplished endurance athlete - who is stoked as ever with charity events. 

Each swimmer swam one lap (50m) and switched to the lane on our left, and swam back. Volunteers would wrap two red rubberbands around our wrist; 10 red bands equaled one yellow band, which we exchanged for at a both. Each exchange gave us one coupon, upon which we wrote our contact details and entitled us to a lucky draw, and documented our swim. Many of the older swimmers were reminded of our secondary school days where we participated in the Pesta Sukan Swim, where 30 laps completed earned us the exact number of bands (with soft coloured tags) that was exchanged for a certificate of completion. Who would know decades later that we would do similarly for charity! Today's event raised S$20,000.

We, essentially, found our own private lanes electing to swim in lanes with fewer breast-strokers. Many of use found mild frustration swimming behind breast-strokers, which meant uncomfortable touching of other people’s feet. We learnt to switch lanes, and find our space and complete our commitment. We also found our graciousness to share space and accommodate those who reached fatigue, or were experiencing their first long-distance swim.

My supportive team-mates encouraged me to do another 10 laps over my 50 laps. I did do another 500m and completed 3K in what can be described as a fun, frothy, fruitful and friendly day; the Angry Birds head-gear were kind of suspect. There were no fruit during lunch, except chicken rice and Jo Lene's cheese-cake (which was polished off gratefully without preamble). Thanks everyone for making this a charitable day, and day of charity! Big shout out to Richard Leong and Dennis Quek (for his many underwater shots) for capturing the valuable pictorial moments.

Leadership Lessons: When was the last time you got into the deep end? How do you respond to a call for assistance? How far are you willing to stretch yourself physically, mentally and with your values? How often do you connect with the values of care, consideration, generosity of spirit, and a sense of community?

Photo-credit: Dennis Quek & Richard Leong

Stuffed Toys & Bird Caps: Leow Jo Lene

Angry Birds Models: Andy Foo & Jo Lene

Tomorrow: The Kona Experience for Spectator and Competitor

An Action Packed Week

'Swim 2.4 miles. Ride 112 miles. Run the marathon. Brag for life!' - JIM COLLINS, Co-founder of Ironman Triathlon


The Ironman Triathlon World Championships takes place this weekend in Kona, Hawaii. A new king and queen will be crowned on the Big Island, where the 226K-race comprising swim, ride and run was born in 1978. Ex-Navy Seals and their spouses asked the innocent question: ‘Who is the fittest? Swimmer, cyclist or runner?’

The early predictions have been cast. Some believe that Chrissy Wellington will return with a vengeance and win her fourth victory in Kona; others believe that 70.3 world champion and last year’s Kona Queen, Mirinda ‘Rinny’ Carfare may repeat her win. The field is wide open for the Men’s race, although many predict that Andreas Raelert who was second last year (closely behind Macca’s two-peat feat) may win it – if he is injury-free. Others think that Crowie has a chance of a three-peat if his ride improves significantly, as he is a solid marathoner. Pete Jacobs, who had a good year in 70.3 races, may be carrying wild horse card, as he is a Triple Threat with the best marathon last October. The younger professionals will pit their wits against the more seasoned and race-savvy veterans of this glorious race.

Will this be another Aussie landslide year, like 2010? Macca has retired from Kona, and is focused on his delayed dream of earning a sure spot on the Australian Olympic triathlon team for London Olympics 2012.

All the best to our Singaporeans racing in Kona! We wish you a beautiful race, and may the Kona gods smile upon you in their fiery and windy ways.

My certificate for the Singapore Bay Run arrived today. This was, particularly, rewarding and memorable for I clocked my personal best half-marathon. It was not one of my easiest runs as I ran, intuitively for the race; I referred little to my watch. I went a little hard on the first 10K, as I realized with a near-PB. Overall, it was my third of four consecutive and memorable races in September. Another BQ is definitely in the design; next week’s TNF100 Duo will be my next challenge. I’ve not done this race yet, although I gave up my TNF100 Solo spot last year when I clocked a surprising 9:30 in the Sundown 84K evening race. 

Challenge Yourself To Think Critically

When was the last time that you challenged your thinking? How open-minded did you allow yourself when you claimed that you were ‘open to possibilities’? Which idea did you critically review, so that you discovered new perspectives and propositions?

When people openly challenge us, we almost instinctively dive into our fear response: fight, flight, or fright. Observe how a colleague responds to a question directed by a manager to him. Which were his non-verbal and verbal responses that you observed? Defensive behaviors are a result of the startle response – when a person feels threatened (fright) and attacked, and they retaliate (fight) with their comebacks, usually with anger or denial.

Thinking to think can be a refined set of skills that can be sharpened through time. However, it requires a keen sense of awareness, presence of mind, enthusiasm and curiosity. Here are some ways to engage and challenge your mind and mental models:

1)    Review one set of PowerPoint slides, and delete 10 percent of the deck (slides).

2)    Think of 3-5 other ways to use a tool.

3)    Think of 3-5 creative ways to begin your meetings.

4)    Consider how to make meetings more useful, purposeful and relevant to staff, and apply them.

5)    Think PLUS: How can you add value to a person or process?

6)    Think MINUS: What can you reduce or eliminate, to add value to a person or process?

7)    Write a short essay where you share your Good Practice on a process (such as leadership, coaching or a work process).

8)    Propose your own idea and consider feedback on it; defend it while preserving rapport with the group or individual.

Leadership Lessons: Activate your thinking today. Think of what you reduce to your life that diminishes value. What can you do to add value? How can you get more for less? Is it possible to create something of value from minimal? 

*****

I never made it to last Sunday’s MR25 5K Time trial, although about 40 participants arrived to seek their ranking. Roger Chow, co-owner of 25 Hours – a known watch retail chain – attempted and earned his membership and ranking, despite fatigued legs. Congratulations, Roger! I decided to do a three-hour ride to assess my riding legs after the brief morning rain. I met Yong Feng enroute and had a short chat; both of us were decked in our Elite bikes and gear (with Panache). He is training for Ironman Western Australia, and I wish him all the best for his quest. The Ironman World Championships is on this weekend, and I have almost finalized my prediction list. It could a two-fer for Australians, but that’s my sense of it. More will be revealed soon. Have a good week!