State Management & Managing Your States

No, this is not an essay on how to run a country.

By ‘states’, I am referring to ‘bodily states’. How your body feels and senses at any one time, can be described as your ‘state’. You may be familiar with the song ‘New York State of Mind’, and the term ‘mind over matter’. In cases of legality, one may have to prove ‘the state of mind’.

I learnt about ‘managing my states’ in 1995. I attended a workshop on ‘An Introduction to NLP’, and my mind became aware of what my five senses afforded me at that time. I learnt to play with the voices in my head, feelings, memories, imagination, and other sensations. Certainly, these were all private, internal, processes that I had no working manual to refer to. So, I wrote an operating-manual for it, which has since undergone multiple revisions and versions.

Two-and-half decades later, I am still raising my bar in my sporting aspirations. I began with competitive bodybuilding, and then shifted to racing in marathons and triathlons. Every year, I attempt to complete successfully at least one marathon (42.2km) and Ironman triathlon (3.8km swim, 180km cycling, 42.2km run). For each event, I have to be as well-prepared and mentally-conditioned to face the race-day, whatever the weather and terrain conditions would be.

For each of my fellow participant, their goals can be vary from completion to competition. My hopeful results are based on living and demonstrating the credo of the Olympic Games, namely, ‘Faster, Stronger and Higher’.

My 18-years of tacit experience and wisdom in racing in endurance, multi-sports, events has taught me to manage my physiological (bodily) states on several levels. These include:

1)   Manage my level and tolerance of pain (braving extreme cold and heat, cramps, injuries, painful stings, gut disorders)

2)   Manage my sensory level of discomfort (conditions of water, waves, currents, taste of the water I swim in, sweatiness, dirt, windiness, heat, cold, flies, and much more)

3)   Doing ‘damage control’, especially when my results start to slip away, as my fatigue level increases (deciding to stop and rest, feeding my body, and walking when I have to)

4)   Dealing with disappointments, especially when the results were expected/unexpected

5)   Dealing with distractions, confusion, uncertainty and changes to my plan (consider this: The race distance was modified for safety reasons; or cancelled due to extreme weather)

Managing my states is one of my motivations to racing. Sometimes, it hurts even more when you want something badly enough. In competitive racing, we call this ‘digging deep’. That is, we harness on our resources (limited) and our RESOURCELFULNESS (a useful value to tap on in times of crises). I am sue many entrepreneurs can relate strongly to the string of challenges that may be laid out in their quest for their business dreams. The successful ones keep rising incessantly when they fall. Even skillful cyclists still fall off their bicycles.

When I earned my qualification spots in the Boston Marathon, or the Ironman world championships, they were ‘painful joyfulness’. In managing my states to get there, I had to learn to stay focused, patient and calm (on the inside).

With the current global pandemic, millions of people are affected physically and psychologically by the stress(ors) of a personal viral threat: its impending infection, spread, fear, concern, anxiety, and other equally virulent impact from it (economic, financial, self-esteem, well-being). How can we strengthen our mental and physiological resolve (physical and emotional) to deal with it? How do we manage our responses and reactions to these stressors? What can we do to alter our attitude and behaviors, in managing ourselves and those we are entrusted with?

Only when we actively manage how we think and feel (internal factors) in the face of external factors, can we then sensibly and sensitively manage our people. We won’t be effective in leading others if we are ‘headless chickens’. Meanwhile, stay focused while re-building our teams, and encourage and embolden them for future discomforts and distractions.

Berlin Marathon 2012: The Expo

It is less than 24 hours away from the Berlin Marathon.

I enjoyed the 3-day race-fair, which is three stations from where I am domiciled while in this history-rich city in Germany. I spent 3 hours in total, discovering new products, making my purchases, drinking non-alcoholic beer (sampling was in abundance), and meeting race champions. My race-kit collection was smooth, fast, and fuss-free. There were enough volunteers and counters to not create any bottlenecks. I met many runners swathed in almost every marathon/half-marathon known to humankind. I saw skinny runners bedecked in sweaters from NYC Marathon, Boston Marathon, Tokyo Marathon, Rock & Roll Marathon, and Berlin Marathon.

I was very pleased to meet Normann Stadler, Ironman world champion in 2004 and 2006. He was working at the Woolf booth, and I thought he looked familiar. As I write this, Normann is well and healthy after his surgery a few ago, and he is fit to race. However, this family-man does not feel strongly compelled to race. The German, uber-biker, has proven himself twice over that he is one of the living legends of the 226K triathlon. It was a rare treat to meet this friendly champion and fiercely competitive triathlete.

I also saw the world-record setting shoes of champion marathoners, on display at the Adidas hall. Yes, Adidas owns a hall to itself with its huge display of running and triathlon-related products. I enjoyed playing with the large, interactive, panel that chronicled new shoes. The new Adi-Zero 2 is a very light, minimalist shoe that was featured at this gigantic race-fair.

I wish all runners and roller-blading athletes a safe race!

Your Accomplishment Is Your Achievement

All the best to the runners doing the Penang Bridge International Marathon tomorrow morning! Congratulations to those who completed the Oxfam Trailwalker Hong Kong, too! More importantly, thanks to the latter they raised funds for a worthy cause.

Amateur sports can be competitive, however it need not be unduly serious. Most of the time, participants train seriously for their races aiming to complete or compete. It does not make a finisher any less worthy when they choose to aim for a completion certificate, finisher medal, and post-achievement jubilation. If you make time from your routine to train, you have demonstrated your personal leadership for being ready, able and willing!

My friend, Marathon Mohan has completed in excess of 130 marathons; completing them is a foregone conclusion. Instead, he elects to be the unofficial Cheerleader – encouraging new runners to complete their first race. Another friend, Ai Lin has done about 80 marathons over the years and continues to race for the sheer joy of it. Others race because they wish to raise funds for a charity cause. Yet, others participate to show their personal support for something they truly believe in, be it for cancer research, health or for survivors.

Last week, my swim-mate Dennis and many others raced and raised funds for the Wheelathon 360. The goal was to raise funds for physically-challenged athletes to participate in overseas competition. In spite of the rain, it was a successful event that saw a very supportive community.

I have decided to assist the Cystic Fibrosis for Children of New Zealand raise funds again for Ironman New Zealand 2012. Why? Because I enjoyed the last time I engaged in this process. Fund-raisers were invited to meet the children and their parents, and celebrate in their progress. Exercise was a key intervention for keeping these children active and alive.

To each his/her own – and may you still enjoy your sense of purpose!

Leadership Lessons: Run, walk or crawl – just finish what you started. You can, occasionally, race by feeling instead of timing. Enhance and expand on your experience.

DR BEN TAN: THE SPORTS MEDICINE EQUATION

I recall that I interviewed Dr. Ben Tan in 1991 for 8 Days magazine. I made a prediction that he would be part of a group of national athletes that would win gold in the SEA Games. True to his hard work and performance, he delivered the goods. He made a big splash, and continued to leave a wake of achievements. After he retired from competitive sailing, he left a prominent trail of personal records in the marathon. Who would imagine that he was amphibious in nature!


Dr Ben Tan is a three-time Sportsperson of the Year, and one of Singapore’s fastest long-distance runners. He is author of the recently published Run for Your Life! – The Complete Marathon Guide (Marshall Cavendish).


Dr. Tan is currently the Head & Senior Consultant Sports Physician at the Changi Sports Medicine Centre, and the Medical Director of the Singapore Sports Medicine Centre. He is also a published author in peer-reviewed Sports Medicine and Sports Science journals. He also wrote Fight the Fat – What you Must Know and Do to Lose Weight (Times Edition, 2007).


LLFT interviewed Dr Ben Tan prior to his official book launch, and it was an educational process. He makes it sound simple, and practical. As part of book campaign, he will be doing book-signing events this weekend at Kinokuniya Bookstores. Do drop by and say hello to the friendly doctor. And, buy the book, too.

Enrico: How much do you sail today?

Ben: As the Deputy President of Singapore Sailing and the one responsible for Singapore Sailing's High Performance Systems, I spend a lot of time with the sailing community - unfortunately, most of that is administrative and strategic work, rather than sailing on the water.


Enrico: Will you be involved in the SYOG?

Ben: I serve on the Board of the SYOG Organizing Committee. I'm also involved with the SYOG as a member of the Singapore Sports Council, member of the Singapore National Olympic Committee, Chairman of the SNOC Athletes' Commission, Deputy President of Singapore Sailing, and vice-chairman of the Football Association of Singapore Medical Committee.


Enrico: You have established a strong reputation as a sports medicine specialist. Did your sporting background influence you?

Ben: Yes, certainly. Because of my sports background, Sports Medicine is the discipline in Medicine that is closest to my comfort zone. It helps me to better relate to my patients and better manage their problems. To be a Sports Physician, you need to be exposed to various sports, from soccer to skiing.


Enrico: What are some of the roles you assume in your practice/business?

Ben: Head and Senior Consultant Sports Physician, Changi Sports Medicine Centre; and concurrently Medical Director, Singapore Sports Medicine Centre.


Enrico: You also have a remarkable reputation as a marathoner. What made you move to long distance running?

Ben: When I retired from competitive (i.e. international-level sailing) sailing after the 1996 Olympics, I wanted to stay fit and disciplined. And to challenge myself, I chose marathon running as it is diametrically opposite to sailing. While sailing is a very technical and tactical strength sport, marathon running is relatively simple (technically and tactically) but a lot more aerobic. Apart from my systematic approach to training (or to anything that I do), I did not carry over any advantage when I switched to running. I practically started from scratch. My physique was not made for running - for example, the ideal weight for Laser sailing is 78-82 kg (I was 78 kg) but that is far too heavy for a marathoner. I had to 'morph' my body from that of a 78 kg strength athlete to a lean 64 kg distance runner. I increased my aerobic capacity from 56 ml/min/kg (ideal for Laser sailors) to 70 ml/min/kg currently.


Enrico: What have been some of your best running achievements? Boston Marathon?

Ben: The memorable marathons that I've done are Boston, Ohtawara, Berlin, Prague, and Melbourne - in fact, I've never regretted going for any of my previous marathons. Each year, I usually do StanChart Singapore Marathon plus one overseas marathon. I've registered for London Marathon next year, and with that, I would have completed three of the five Marathon Majors (comprising Boston, Berlin, London, New York and Chicago), leaving me with two more to go. I would also like to try some of the 'exotic' marathons like the Outer Mongolia Marathon and Antarctica Marathon later on.


Enrico: Will you consider doing ultra-marathons, or even the Ironman triathlon? If you do, which ones are on your cards?

Ben: Will stick to marathons and a little bit of sailing for now. I also snow-ski (annually), wakeboard, scuba dive, do inline-skating, play tennis, do weight training, etc. So, there is more than enough to do already.


Enrico: How much of endurance sports influences your leadership?

Ben: Sports in general (rather than just endurance sports) influences my leadership. In team sports (e.g. two-man boats), the importance of leadership is obvious. However, many do not realize that in individual sports such as Laser racing (i.e. one-man boat) and running, leadership is critical as well. In individual sports, you do much better when you train as a team.

When I was sailing, I had a strong and large team of sparring partners that propelled me to a higher level - each had their respective forte (e.g. tactics, wind shift-reading, light wind skills, strong wind boat handling, etc.), and collectively, they provided me with the challenge I needed for every aspect of sailing.

In running, Rameshon, Daniel Ling, and I trained together prior to the StanChart Singapore Marathon 2008 - as a result, we finished 1-2-3 in that order. To keep a team working effectively together, there must be leadership. A good leader also knows how to be a follower, be able to switch roles, and adapt his/her leadership style, depending on what is best for each situation. The leadership skills I picked up from sports are all very portable - I apply them at work too, managing a team with a wide spectrum of professional and cultural backgrounds.


Enrico: Which qualities (including values and beliefs) can you extract from running into your leadership?

Ben: The discipline (leading by example), and managing of team dynamics.


Enrico: Tell us more about your book. What is it about? Who is your publisher?

Ben: "Run for Your Life! - The Complete Marathon Guide", published by Marshall Cavendish, brings together expertise including Sports Physicians, Exercise Physiologists, Sports Trainers, Sports Dietitians, Sports Podiatrists, Sports Physiotherapists, coaches, and accomplished runners. The result is a comprehensive training manual that will help you train systematically and effectively, so that you can fast-rack your progress and reach your goals earlier, with fewer or no injuries. The book is well-organized and easy to read, with clear illustrations. There are training and practical tips by the who's who of Singapore's running community.


Enrico How did you decide to write this book?

Ben: I realized that we have lots of individual expertise in Singapore, but till now no one has brought them together. We believe that with an effective training plan, you can enhance your performance while avoiding injuries - and this is exactly what my patients and the running community needs. This is a book by the sports medicine, sports science, coaching, and running community, for the running community.


Enrico: What do you hope to achieve from this book?

Ben: With this book, I would like to see many more Singaporeans achieving their personal goals, more Singaporeans joining the sub-3 hour club, runners having fun during training and competition, and fewer running injuries.


Enrico: What were the challenges you faced, writing this book?

Ben: Run for Your Life! has over 46 contributors from various disciplines. The challenge was in putting all that expertise together in a coherent book that flows smoothly. It was also challenging to explain scientific concepts in layman's terms, but we achieved that because we were fortunate enough to have Stephanie Pee as our editor and Lock Hong Liang, a passionate runner, as our graphic designer.


Enrico: Thank you, Doctor. You are a splendid runner. I have my work cut out for me to shave my 3:50 PB. I am inspired.

Ben: All the best with your training!

Biodata About Dr. Ben Tan:

Name: Dr Ben Tan

Age: 41

Marital Status: Married

Profession: Sports Physician

Years as practicing doctor: 18 years

Hobbies: Running, sailing, snow-skiing, scuba diving, wakeboarding, tennis, inline-skating

Greatest sporting achievements: Asian Games Gold (1994, Laser), SEA Games Golds (1989, 1991, 1993, 1995, Laser), 1996 Olympian, 3-time Sportsman of the Year, StanChart Singapore Marathon 3rd (Singapore Men’s), Marathon PB 2:56 hours.

Pet Peeves: Waste of time thinking about pet peeves - think positive!

Photographs of Dr Ben Tan courtesy of Changi General Hospital, and Book Cover courtesy of Marshall Cavendish.