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.

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).

How To Be A Better Runner

How do you become a better runner?

Stay injury-free and improve on your weaknesses, is the simplified answer.

How do you stay injury-free?

By training within your limits (we have more physical limitations as compared to our mental ones), you can keep serious injuries at bay. Mild injuries may be unavoidable when you step up on intensity, prior to a race. Thus, my promotion of 'Run Less, Run Faster' is pertinent, if you are already plagued by persistent niggles and soreness. 

Your build-up to the race needs to be sensible and realistic. Give yourself SMART Goals, and be mindful of how well you can prepare. Thus, in your off-season you would do better to focus on lower-intensity, fat-utilising, pace. I recommend lower-heartrate running, swimming and cycling to enhance your 'aerobic engine'. Drink Bullet Coffee (or coconut-oil infused beverages before training on an empty-stomach) to engage your body's ability to tap into your endurance system.

Get quality sleep to recover fully and reduce stress. Eat 'clean' to assist your body to assimilate new body tissues. Eat all major food groups, and eliminate food that cause you allergies. Consume more antioxidants, protect and nurture your gut flora (bacteria), and be well-hydrated. Go 80:20 with your nutrition/meals, and treat yourself,occasionally, to some 'comfort food'. I am a fan of craft-beers after hard training, and appreciate indulging in my sweet tooth. Your fitness will assist you in your day-to-day activities; not just for racing and earning PBs. Focus on building an organic machinery that enhances your life, and promotes your sporting lifestyle.

Training-wise, be smart and enlist assistance in ensuring you optimise your efforts and structural abilities: running-gait, footwear, core-strength, muscular-strength, balance and proprioception, joint-health, and muscular weakness (critical point of incidence). Diagnose your abilities and do a SWOT analysis, and tap on your collective potential and work on reducing your weaknesses. Race occasionally, so as to familiarise with your race-pace (5km, 10km, 21km and marathon).

More of these will be covered in my new Ebook.

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'.

Swimming Long & Flying Like Butterflies

For Malaysians and Singaporeans, the annual Kapas-Marang 6.5K Open-Water Swim held in Malaysia is a challenge worth achieving. Open-water swimming can be as long as the standard road-run marathon that is so popular these days. You have a wide menu of races such the Standard Chartered marathon series, Sundown Marathon, and the marquee Sheares Bridge Run/Army Half-Marathon.

Our friend, Tobias Frenz completed the 26-mile (42 km) Extreme North Dakota Watersports Endurance Test recently, finishing in fifth place. In our interview with Tobias two years ago, we know him to be an elite age-grouper, endurance athlete who has completed the Ironman World Championships in Kona. He also once won three Ironman distance races within two days! Tobias is now focused on ultra-long distance, open-water swimming as his current challenge.

Photo-Credit: OpenWaterpedia.com

Tobias’s friend, Dan Projansky finished last in the same race down the mighty Red River of the North, however he completed it with the butterfly stroke! Dan swam in this excruciatingly challenging stroke from Grand Folks, North Dakota to Oslo, Minnesota. He completed the amazing challenge in 14 hours 30 minutes. You can imagine how difficult sighting was for him. This race is also open to kayakers (single or double), canoers, surf-skiers, stand-up paddle boarders and relay swimmers (2-6 members).

We will be interviewing open-waters swimmers Tobias, Dan, and Darren Miller shortly. Keep your sights forward!

Lessons Learnt From Films

There are many useful things we can glean and learn from films, if we are willing to be broadminded and creative. Last night, I watched the fascinating work of fiction called ‘My Name Is Khan’ (2010).

Set in the USA, the protagonist (played by the talented Shah Rukh Khan) suffers from Asperger Syndrome (a form of autism, however he is a savant). His key message was a poignant one, and he travelled across country to deliver his two lines to the national leader. He stays true to his cause and survives by repairing broken things; he is a genius at fixing things. We are led to appreciate his character, motivations and skillfulness – beyond his physical clumsiness, reduced empathy and repetitive linguistic behaviors. The character of Jerry Espenson in the TV series ‘Boston Legal’ is an attorney who suffers from this syndrome, and has several quirks (often mistaken for actual symptoms) like ‘purring’ and shouting ‘Bingo!’ when he is nervous.

A hard film to get (but you can watch it in parts on YouTube), and a heartfelt one.

In the Korean film ‘Marathon’, an autistic youth runs the marathon in under 3 hours. Inspired by real-life autistic celebrity Bae Hyeong-Jin, this film raises the compelling issues of raising children with the mental condition. We have yet to fully fathom what causes autism, and the range of similar conditions. Those who have this condition are, generally, emotionally-withdrawn and seem to be distracted easily. There are certainly many forms and shades of this condition.

Both films explored sibling rivalry, when more attention is paid to the disadvantaged member of the family. The Hollywood-made film ‘Rain Man’ (with Dustin Hoffman & Tom Cruise) focused on sibling exploitation, whereas a lower-IQ parent fights for custody of his daughter in ‘My Name Is Sam’ (Sean Penn & Dakota Fanning). These films led me to resource from Wikipedia, and from there it linked me to other resources. I am led to conclude that this syndrome has a wide range of manifestations, and we have yet to fully understand how it works, and manage it. I can empathise deeply with parents and families of autistic children. It must be unduly tough and stressful to raise children with ‘special needs’.

One should be discerning when diligently pursuing knowledge. Knowledge applied is a powerful thing. You can seek information, support a cause, or raise funds to assist a charity. Instead of raising our eyebrows in horror, we can raise our hands in honour.

Remember to support my friend, Dex Tai for his 3 back-to-back Ironman triathlons. He is racing for his charity 'Racing for Autism'. Please help out in your own unique way.

Lesson Learnt From A Weather Bomb (Part 2)

7)    As tempting as it was, I avoided drafting other than during the climbs. I saw too many drafting situations, however what is the point of cheating yourself of your potential?

8)    The headwinds at the Broadlands stretch are notorious; they sneak up on you in the return leg. You may post one hour on the first 45K, but suffer a 2-hour return. Going aero is the only way for both headwinds and tailwinds – just ‘tuck in, and suck in’ and let your legs move. Just another day of windy riding on a blue-sky day.

9)    I had a tragic swim, lethargic ride, but a strong run. I did not walk except for aid-stations; chased down my buddies, succeeded except for one (our Fearless Swim Leader, Matthew) because I ran out of real estate on the run. Felt like Rinny chasing down Chrissy last year in Kona. I enjoyed the tough, hilly, half-marathon, and was glad for a 1:50 time after all the biking brouhaha. I, successfully, earned an average of 5:13 minute/K pace - a pace that would have given me a sub-4 hour (3:50) marathon in a Ironman. The hilly, 2-loop, run route made it harder on the ascents although I did not adopt the 'walk uphill, run hard downhill' strategy at all.

10)    Friends say I share too much about my training regime on my blog, so I will cease and resist for a while until the next race (in July). Haven’t trained for five days since last Sunday’s race, so I may see you at the Aviva Singapore 70.3 race on 18 March.

Photo-credit: Brightroom, official photographers of Ironman NZ 2012

A Day of Digging Very Deeply

That’s the reality of life. Sometimes, we earn what we expect. Other times, delays happen. There are no major failures, only hindrances to our goals and getting the right time. Edison said, ‘I did not fail 2,500 times. I found 2,500 ways which did not work.’

Macca wrote in his book ‘I’m Here to Win’: ‘A goal is a dream with a plan.’ Your plan may be reviewed after an event. That is the essence of reflection and reviews – an attempt to seek improvement and personal excellence. The two-time Ironman world champion took six patient attempts before he won his first well-deserved and executed world championship title in 2007; and his second in 2010. He discovered during those six years that he performed better intuitively, by asking the experts, and challenging what scientist said that he should not do. He dug deeply to find his own race, and left nothing behind when he raced.

Yesterday, my Perth-based, Singaporean-friend John Cooke completed his eighth Ironman. He completed his personal challenge under less-than-favourable conditions; he raced with the flu, and had to dig deep within himself to achieve his hard-earned title. Like he said, these are some the races that really matter. I agree. Usually the races that are most meaningful were earned in the most demanding ways. Sometimes, it may translate to cutting our losses, or revising our game plan. Like my run-partner, Melvin articulated yesterday, ‘I had to move from plan A to Plan C’. We decided to give our Boston Qualifier a pass when we realized our race-pace was too demanding on our racing conditions (my flu, and his injured heel). On a bright side, we both ranked top-2 percent overall. Live to race another day!

My coach, Fox had a terribly challenging day. Second in his age group to emerge from both the 3.8K choppy sea swim, and return from the 180K ride, he had to suffer his arthritic knees to complete a painful and crippling race. On-track for a podium, this setback may have caused his disappointment but being a Kona-finisher I am sure he will return stronger at his next race. It is hard to shake the Ironman triathlete mindset and spirit. You did well, Fox!

Congratulations to Team Singapore for attempting and completing Ironman Western Australia in Busselton yesterday. Ewin Teo was top Singaporean with 10:20. Kevin Siah, a Malaysian accountant based in Perth did a sub 10:30. Big shout out to my tri and swim-mates: Desmond, Vijay, Hong Soon, and Wilson. You are an Ironman!

Top Singapore marathoners at StanChart Singapore Marathon were Mok Ying Ren and Anne Date. Both defended their local titles successfully. Both top national runners dug deep to achieve their goals, which made it highly commendable.

On my second wind before I faded.

Photo-credit: Richard Leong

Meeting Your Marathon Mark

It is five days out from the Big Dance; the remaining time is crucial if you want to earn a decent showing for your 42.195K. Start thinking about what will go right on race day. Rehearse the plot for your big day out. Focus on images and sensations of how your ideal day will turn out. Here are some reminder and visualisation tips for preparing smartly and effectively for your long-distance endurance race:

1)    Decide on a pace and religiously stick to it.

2)    Your second 21K may be slower, so make allowance for it. A negative-split is possible if you are disciplined.

3)    Be mindful of how you feel. Use measurements like RPE, heart-monitor, the official-pacers, and your intuition to guide you.

4)    Drink from every aid-station, whether you are thirsty or not.

5)    Stop and walk at the aid-station. There is no shame. Better to slow down and ensure proper nutrition, then to miss each mouthful in style.

6)    Keep to the left when not over-taking. Give a gentle verbal warning if you need to over-take; never show your frustration.

7)    Break your race goals into smaller, manageable bits. Every kilometre covered is an achievement.

8)    Derive and seek inspiration from around you. Draw upon the positive energy of the supporters, cheer-team, official-pacers, and fellow athletes (including the physically-challenged).

9)    Focus on the finisher-medal and t-shirt. These will be your badges of honour. You will wear it with pride after you cross the finishing-line.

10) Write a list of mantras that you respond positively to. Avoid ‘Don’t’ and rule-driven words. Focus on purpose-driven self-talk.

Whatever the results, have an amazing out there. You are already a champion for training and showing up on race morning!

A New Relatively Unsupported Pair of Shoes Runs Fast!

A new broom sweeps clean. Or, in contemporary terms, a new vacuum-cleaner sucks better.

This evening, I took my new pair of Newton Gravity shoes for its second run. I was mighty pleased when I ran a PB-in-training for my usual 11K route. I completed the run in about 47 minutes, sustaining a 4:20/minute pace. It was challenging to stop at one traffic light, weave around oblivious recreational cyclists, and running alone with my laboured breathing for company.

I am pleased that my anaerobic fitness has improved over the last duathlon and cross-country time trial. Hopefully, this newly found speed would see me through a decent marathon time in Hong Kong this Sunday: three bridges, one stuffy tunnel, and cold conditions. 

Elite Bicycle-sponsored athlete, Ashley Liew won his age-group at the TAS Duathlon held three weeks ago. Wayne Kurtz shares his thoughts about faster feet turnover, but watch your heart rate as you increase your cadence. My preference for training these days are:

1)    Unshod running (Vibram Five Fingers) twice a week for about 45-60 minutes, with forefoot landing and forward lean.

2)    Two CrossFit/circuit training sessions weekly (comprising 3-4 key, gross muscles exercises).

3)    One long run, one medium distance run, and one or two 10K runs each week.

4)    One time trial held every 7-10 days.

5)    Cross training with swimming and riding.

6)    More speed and strength work instead of purely endurance workouts.

We will be reviewing author and marketing guru, Guy Kawasaki’s latest book Enchantment in early-March. There might even be a bonus interview with Mr Kawasaki. Stay tuned!

Pre-Race, Stress-Free, Thoughts

Pete Jacobs tweeted this a few days ago: Good 23k run. 21k under 4min pace. Am running faster than before Hawaii, but is the endurance going to be there for ironman WA?

For a sub-1:24 for the 21K during training, Jacobs will be a force to be reckoned with; he will be racing at IMWA this Sunday. He is an excellent swimmer and very strong runner. If the recent wins by Crowie, Macca and Rinnie are an indication the Australian professionals seem to be dominating the marathon and swims at Kona, Hawaii.

I was fortunate to have attended running and swim session with Jacobs. He taught me to lean more forward and run on my forefoot, to which I have enhanced my cadence and speed.

Massimo Cygana and Belinda Granger won the 2010 Laguna Phuket Tri Championships yesterday! There will be the 70.3 format this coming weekend in Phuket, as there will be the Standard Chartered Singapore Marathon. I wish my friends a good race on Sunday morning!

Thank you to those who send me tweets, text messages and e-mails to wish me well for Ironman Western Australia. I appreciate them very much.

Here, courtesy of John Cooke of Perth, an article on tapering by the irreverent but relevant Chucky V. I enjoyed reading John’s weekly blogs on his journey leading up to IMWA. If you would like to start a blog, consider this article.

Meanwhile, taper well, and have a great week ahead. 

******

The article on peeing on the ride and run generated significant comments, including from seasoned racers. It is interesting that on this side of the pond, that minimizing down time in the most natural and uncomplicated way can be viewed as unpleasant. I merely shared my experience, and reiterated this practice with Chrissy Wellington’s latest blog post. It was not meant to repulse. Necessity dictates creating options. Different strokes for different folks, I guess. Onward!

Leaving On a Huge Jet Plane

This evening, we will fly off for Berlin. It will be our maiden A380 flight to London, so we are looking forward to the interior of the gigantic plane. I suspect I will take a snooze after the first feature film.

The projected weather for Sunday will be about a high of 16 degrees Celcius with light rain. I have packed for a rainy day, with a light raincoat, and warmer clothing. Let’s see if I will do a burlesque run, and chuck clothing aside during the run. I could be shuffling loudly across the finish line with a beanie, gloves, and raincoat.

I wonder how I will respond to the colder conditions. A few trial runs before the race should provide good indicators of what I need to modify for my race strategy: attire, protection from the rain/wind, nutrition, and shoes. There is always a danger of not drinking enough when the weather is cool. The cold would, probably, decrease my heart rate and I might have an advantage in holding a faster pace. I intend to hold an average of 4:45 minute per kilometre, with a negative split on my second 21K leg. Fingers crossed, with happy thoughts.

***

Last night’s ride with the Eastern Night Riders (ENR) was useful. I was suffering lack of muscle tone, as it was about 24 hours after my deep-tissue massage. I could tell, as my muscles could not exert maximum power during the sprints, nor hold it long enough. However, the occasional bursts of speed during the two-loop, 30K ride activated my muscles so that they stayed alert. I alternated between aero-position and on the drops, as I did not want to strain my lower back. My comfortable ride affirms my effective bike fit a few months ago. Looking forward to my new carbon tri-bike next month.

Off to my chiropractor for a spinal adjustment now!

9 Wild and Whacky Races to Consider

I have observed the increased racing activity on almost every weekend. New events like the SAFRA Quadthlon, which integrates a rollerblading leg within a triathlon, have increased the difficulty level; especially if you do not do too well standing on a razor’s edge. Other races like the Sundown Marathon occurs in the evening and runs (literally) through the night, and even late morning (if you punish yourself by not training for the 84km ultra-marathon, which suggests a death-wish on your part).

Here are some propositions; hopefully, we can find brave and innovative sponsors to realize these events and articulate their importance to the endurance sporting community.

1. The Unreal Run (occurs on tar, mud, water, pebbles, sand, grass, escalators, stairs, back-lanes, forests, and slopes)

2. The Umbrella Run (same as Unreal Run except you carry an open umbrella)

3. The Snorkeling Race (swim with a snorkel in a reservoir or sea)

4. Real Man’s Run (all-men, chauvinistic race – we’ll show them for having a Woman’s Run!)

5. Penthlon (like the Quadthlon and we add another near-impossible phase, like 3-ball juggling, sushi-rolling or beer-drinking)

6. Panty-thlon (run in your undies and T-shirt, just like the Underwear Run in Kona, Hawaii)

7. Mad Hatters (inspired by the on-going run Hash House Harriers for decades, except this time we race and wear tall-hats)

8. Triathlon Family Beer Run (an actual race that will be carried out – details on the Triathlon Family Forum page)

9. Parathon (dressed in runner’s kit and we pub crawl over 42km by foot, over a dozen pubs – winners buy coffee and toast)

I have run with the Singapore Hash House Harriers in 1990. The quenching of thirsts after the fun run, as parched throats are sloughed off with Tiger Beer was memorable, as was the company. But, that's another story!

Nota bene [note well]: This piece was done, tongue in cheek, while writing my 50,000-word novel.

Gaia Announcement

This posting comes from Gaia Discovery. My friend, Mallika is the editor of this future-orientated website that focuses on the ecological impact of our actions.

Join in the Angkor half marathon this 5-6 December 2009 and enjoy timeless Cambodian heritage.

Ho Chi Minh, 2 September 2009. A great success since 1996, the Angkor Wat International Half Marathon gathered 2,593 runners from 43 countries in 2008. This year the bar has been raised. Running for a good cause while discovering one of the most amazing UNESCO World Heritage Sites in Cambodia is the main attraction for the sporty traveller.

Part of the entry fees for the half marathon (10km, 5km or 3 km) and bike race will be donated to a charity fund used to produce artificial limbs for mine survivors in Cambodia, and to help in the prevention of HIV/AIDS among youths. In 2008, US$4,870 was raised - doubling 2007's achievements. We hope to raise even more funds this year.

Sports enthusiasts are sure to enjoy the Angkor half-marathon on 5-6 December 2009, in Siem Reap as Victoria Angkor Resort & Spa has created a special deal for participants and supporters.