OF INSPIRATIONAL AND INSPIRING PEOPLE

Wow! 

I watched the Ironman World Championships today, and was stoked not only by the winners and professionals, bu also with the age-groupers. Each age-grouper - all amateurs - earned their spot to participant by some form of qualification. It is one thing to qualify, it is another to complete the entire 226km of swimming, riding and running within 17 hours. There are also wonderful stories of these age-group athletes who brave many trials and tribulations to take their spot at the deep-water start-line of the race.

Queen of Kona - Paula Newby-Fraser - who dominated Kona in the Ironman eight times. 

Having completed my dream of finishing this same race in 2013, I was assisted in reliving my own memories vividly. I recall most of the details, mostly of emotional upheavals and suffering. However, indelibly etched in my brain are my personal experiences. Again, these involve inspirational people - competitors, champions, volunteers, and supporters. 

My friend's father, Kor Hong Fatt - octogenarian Boston Marathon finisher encouraged me to qualify for this race, and I did.

 

Soonchul - Sydney-based friend who is a Ironman finisher and consistent sub-3 hour marathoner.

I love inspirational people! They inspire me to get off my seat. I assure you, I spend a lot of time sitting with my notebook or paperback book - so these people help me kick my ass from the comfortable throne of procrastination and Sloth. 

It is so easy to conjure excuses. It is much harder to do what we are supposed to do: choose, duties, errands, paperwork, cleaning up, organising, and the like. Sometimes, part of the process of achievement involves doing what is necessary and needful. Inspiring people have fewer excuses, and they inspire and motivate us indirectly by doing the seemingly impossible.

Dr Hannes Koeppen - World Champion in the Ironman triathlon (Physically-Challenged). Strong and fiercely determined. I appreciate that - as a corporate trainer and speaker - that my profession allows me to stand 95 percent of the time, and that hobbies also engage my mobility. Thus, I have been busy writing, interviewing and researching actively these past few days. My fellow blogger and former-corporate leader, Khairil Annuar has stimulated my mind with attractive conversations. Of course, our mutual interest in India Pale Ale (IPA) beer and craft-beers lubricate our dynamic arguments.

And, of course, when training with other athletes I have to work harder. Plus, the people who nominate me for physical challenges. I am glad you know I would likely complete my task. 

Once, I blogged everyday for three years - thanks to a challenge suggested by marketing-guru Seth Godin.

Thank you, to all my connections on Twitter, Facebook, as well as face-to-face friendships and acquaintances.

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).

From Ironman to Open-Water Swimming: Tobias Frenz & His New Challenges (Part 1)

Based in Kuala Lumpur, Malaysia now as the CEO of an insurance division Tobias Frenz is no stranger to us. We featured him a few years ago, where we highlighted his prowess in the endurance field. His company won an industry award recently, which describes his commitment to excellence, mastery and strength of purpose.

His company won the "Most Outstanding Retakaful Company 2012" Award recently (a second after their first, in 2010).

Tobias has achieved the dream of many an amateur endurance athletes. He has made the move from cycling to long-distance triathlons, and now to long-distance, open-water swimming. We sprinted to him to capture this interview, of which describes his new passion.

Enrico Varella: Thank you for making time, once again, for an interview. Tell us more about your challenge to swim in the English Channel…

Tobias Frenz: English Channel – yes, I'm been confirmed a slot in the week of 22 July 2015. But I'll do as part of the Arch to Arc race (www.enduroman.com). [Tobias will run from London to Dover, swim the Channel to Calais, and then cycle to Paris. He had, initially, planned for 2014 but decided to do the Race Across America instead with a team of four friends.]

‘So, today I finally got my tide for my first (and, hopefully, only) English Channel swim attempt confirmed. I'll be on the neap tide 22-29 July 2015. It is actually part of an event called Arch to Arc. I'll start on 20/7/2015 in London, run south to Dover for 140km, then dive into the Atlantic Ocean to cross the English Channel and, when making landfall in France, will hop on my bike to complete a 290km ride to Paris. Finally popping champagne at the Arc de Triomphe. The run and ride is only appetizer and desert, it is all about the swim really.’ [Yes, every EC aspirant has to do a 6-hour qualification swim in 16°C cold water. I wouldn't be able to stand such cold waters right now and need to put on a bit of weight for insulation...]

You might wonder why 2015 only. This is because there are no earlier slots available for A2A. Secondly, the 3,000-mile Race Across America (RAAM) team relay is on in 2014.

EV: How did you begin your journey on Open-Water Swimming (OWS)? Were you a swimmer in school?

TF: I have a cycling background, and only got into swimming in my early-30’s, when I started training for Ironman races. The first peek into OWS was a 15km swim called Clean Half along Hong Kong's scenic, southwest coast in 2010. I truly enjoyed being out in the open sea and thought that this was a sport I'd like to pursue further, as I had become somewhat tired of Ironman and marathon racing. But it took me a good year to actually put that thought into further action. Kuala Lumpur (Malaysia) is not a good platform for swimming, with no proper public swimming pools and the next beach an hour's drive away.

I applied for a slot at a 26km swim through Lake Zurich (in Switzerland) that is often used as a qualifying swim for English-Channel aspirants. I was fortunate to get accepted for the 2012 swim. With this goal in mind, I decided to finally take swimming a bit more seriously and joined a swimming group.

EV: Who was your major influence into the world of OWS?

TF: I cannot put a particular name as my interest grew over time. You surf OWS websites and get, more and more, into it. One book fuelled my interest though. ‘The Great Swim’ features the quest of four young American women trying to become the first woman to cross the English Channel in 1926. American Gertrud Ederly (aged 19) succeeded in a time of 14:39h, which was 2 hours faster than the existing men's record of 16:33h. Only 5 men had crossed the EC before, with Englishman Matthe Webb being the first in 1875 in 21:45h. For a comparison - today's record stands at 6:58h for men and 7:25h for women. I found it very inspiring what women achieved during the early days.

EV: Did you make the transition from long-distance triathlon, or are you a purist and specialist in swimming?

TF: I transitioned from triathlon. What was my strength – lean body, strong leg power with a high power-to-weight ratio and coping well under hot conditions – turns out now to be more of a weakness, as far as open water swimming, is concerned. Leg muscles are of little use for swimming and the upper body still needs years to build up the muscles a swimming specialist has developed from his early years on. Lastly, I do struggle in cold water as I'm lacking body fat, and it does not help that I'm living in a tropical climate. So, I'm still at the bottom of the OWS food chain and this makes the journey so interesting and motivating for me...trying new things you are not yet that good at.

EV: Which was your first OWS race? Describe that briefly.

TF: My first marathon swim was a 10km charity swim in 2010 along Singapore's East Coast.  But, as I mentioned earlier, it was a 15km swim in Hong Kong coast that really triggered my OWS interest. I liked being exposed to the elements and the casual and relaxed event atmosphere. And all I needed to carry was a Speedo, a swimming-cap, and goggles instead of a bulky 30kg bike-box for Ironman races.

EV: Which was your most challenging race, and how so?

TF: The most challenging and my first swim DNF was the recent 26km Lake Zurich swim on 5 August 2012. I felt I had a perfect build up to this race as I had participated in various open water swims in the two months before (20km, Australia; 10K & 25K in Spain; and 43K in the USA). So, I had no doubt that I could go the distance. Well, I had to eat humble pie, as I simply couldn't take the ‘cold’ water (~20 degrees Celcius). Cold is a subjective feeling though as some fellow English Channel aspirants felt it was actually ‘warm’. To put this into perspective, the water temperature in the English Channel during the swimming season mid year is only about 15-16°C. Darren Miller will attempt to swim the North Channel between Ireland and Scotland in 2013 where temperatures are only between 10-14°C. This underlines the fact that distance says little about how challenging a swim can be.

In Zurich, I simply wasn't acclimatized to such temperatures and the moment I stepped into the lake I got the chills. But I wasn't thinking too much about it, initially, as I was hopeful that the sun would come out in two hours’ time and that swimming would make me warmer.  However, neither did the sun come out nor did I warm up. Quite the opposite, I got colder and was breathing too fast to compensate for the cold; so I called it quits after 10K or 3hours later. As much as a DNF is always a disappointment, I felt okay with it as I acknowledged that I wasn't prepared for it, and my mind wasn't fully committed to it. It is a lesson learnt and motivation to get it right next time.    

EV: What is your advice for beginners to long-distance, open-water swimming?

TF: Don't be afraid of the sea or long distances, it is easier than you might think. Unless you want to break speed records you can cruise for hours at a modest speed. The challenge is more mental than physical as there is little distraction in the open waters.  Athletes used to long-distance, endurance sports should, thus, have full confidence that they can cope with an OWS challenge of 10K or more.

(Tomorrow: Part 2)

If You Can't Find A Way, Make Your Way!

Q. What are the eligibility requirements for the 2013 IRONMAN Legacy Program?

To enroll athletes must meet all four of the following requirements*:

1.       Athlete must have completed a minimum of twelve (12) full-distance IRONMAN-branded** races (includes existing and past events) by December 31, 2012.

2.       Athlete has never participated in the IRONMAN World Championship in Kailua-Kona, Hawai’i.

3.       Athlete must have completed at least one full-distance IRONMAN event in 2011 and 2012.

4.       Athlete must be registered for a full-distance IRONMAN event in 2013.

*Legacy athletes will be required to submit their information during online registration.
**2.4-mile swim, 112-mile bike, 26.2-mile run.

That's the plan, man. I have met all four requirements. Having audited my list of races completed over the years 2006-2012, I found I have completed 13 M-Dot branded Ironman triathlons, and one non-M-Dot Ironman (Vineman). My next race in March in New Zealand, will be my 15th attempt at the 226K-triathlon. Hopefully, the new Legacy Lottery gives me a better chance than the General Lottery, and qualification by podium finish. I am pleased that Clifford Lee was the first Singaporean to benefit from this process, and he successfully achieved his dream in Kona in the Ironman World Championships.

Aloha Days in Kona in October: The Ironman World Championships

Since it has been a day after the exciting World Triathlon Championships in Kona, Hawaii I decided to write about the energy of the Big Island. What attracts 25,000 spectators to line the streets and 5,000 volunteers to help out in what can be described as the ‘Toughest Day On Earth’?

In September, I met the elite runners of the US Armed Forces who were here for the Singapore Bay Run/Army Half-Marathon. I found out, intuitively, that denizens of Hawaii tend to have a glow about them. Perhaps, it is the magic of the Big Island that engulfs them, as intensely as the strong winds and stifling heat of the historically, luxuriant, volcanic island. The mystique of the island revived the popular television series ‘Hawaii Five-O’ and was the location for ‘Lost’. 6-time Ironman champion, Mark Allen was a convert to the ‘spiritual homeland of Ironman triathlon’ and works with a modern-day Shaman on a mind-body renewal retreat/workshop each year. Peter Reid used to live for weeks in Spartan conditions, training and winning his championship Ironman titles.

We interviewed Wilson Low late last year. Since he graduated from Australia with a degree in journalism, he has been busy with online reviews, active in coaching adventure-racing endurance athletes, and racing. I asked him about his experience competing with 1,800 other elite age-groupers a few years ago. Even as a wordsmith, he had difficulty describing it.

‘It is too easy to get lost in the hype of the Race Exposition, or the throng of the visor-Oakley-compression-clad crowds. It is a feel-good atmosphere where everyone sizes you up without a word being said. You feel small and unimportant, but you also feel that you have a point to prove to yourself, if not your friends, family, and fellow athletes back home - that you deserve to have that shot on the World Championship course. Everyone looks SUPER FIT; no one breaststrokes during swim practice off the pier; perfunctory 'hellos' inevitably drift to the topic of where/how/what position/race timing you achieved for qualification. Every visitor that week, it seems, worked their arse off to qualify to be there, and is not afraid to share the story of their Ironman journey with you - so you do the same.’

He added, ‘In spite of that, I feel that my Ironman journey was an introspective one; one that was purely focused on delivering the best I could give of myself on race day. I certainly made lots of friends and acquaintances during the trip, but as part of the itinerary of the tour group (I traveled with Tri-Travel, the Australian-based company for M-Dot athletes), there were times when I just had to break away and execute my own program.

‘No one expects you to know them or acknowledge them, least of all, the professional athletes. You know that everyone who is there is there on a mission - to race the biggest and most important race of their triathlon season, if not career. I rode behind a tapering Chris McCormack one day on Ali'i Drive on the way to get some snacks at the ABS Store, and did not even bat an eyelid.

‘The best focus is being unemotional during the race. I saved the gushing and adoration for post-race, where I managed to get Craig ‘Crowie’ Alexander at the finish-line to autograph a visor; I also ambushed Chrissie (Wellington) after midnight on Ali'i to autograph my Cervelo P2C (she was riding the same frame then). More photo opportunities the next day at the Oakley truck with Chrissie and Crowie again. During the race, I posted my PB timing for the Iron-distance, and really appreciated the fact that I could stay aware to achieve that.’

Ng Yong Feng was there as a spectator about two years ago. He was staying near the transition area, so was limited in his travel outside. He described his experience as: ‘The energy there was high! I will re-visit Kona again, just to view the race and take photographs. There were many awesome moments!’

There you have it. Two perspectives as to why we may consider visiting Kona, Hawaii in October each year.