Embrace the Suck!

The above mantra came from Chris ‘Macca’ McCormack, world champion in the triathlon (2007/2010) in his first book. This morning, I thoroughly appreciated the meaning of ‘Embrace the Suck’.

This morning, after getting a lift from my ever-generous swim-buddy, Desmond I lined up early on the Esplanade Bridge – to jockey a good start position. I found Muscle Poon and Brian, who kept me company for the first-half of the Singapore Bay Run/Army Half-Marathon. The air was thick was excitement, anxiety and nervousness – I empathised with my fellow runners, as my heart rate started to rise, just before the flag-off at 5.15am.

The morning was humid, made more stifling with the close proximity of runners. After going fast and furious for about 10K (and securing a PB), I felt my speed fading. I had to do some form of damage control, so I drank more fluids, chaffed down a packet of High-5 gel, and paced myself slower than the first-half. I seemed to hit a ‘second wind’ in two gulps, which took advantage of. The more patient runners overtook me; payback can be a pain! The Fort Canning Hill climb was a good way to increase my pace and lead over those around me, so I captured that. Self-doubt and worry started to whisper to me like a schizophrenic's busy mind; I had to refocus despite the physical discomfort, and mental distractions. It was getting hard to stick to a 4:30 pace, so I ran intuitively opting not to glance at my Garmin watch. I was pleased to see my time under the finisher’s archway read 1:33:03 (34th out of Masters, 4:26/K pace, and top-2 percent overall). It was a very good morning, despite three hours sleep, and sustaining a testosterone high after watching last night’s Mixed Martial Arts competition at the Indoor Stadium.

Was it an easy race? No. It was not easy for a neophyte or a veteran. How much you put into it, and want to get out of it will add to the discomfort/pain factor. When it feels hard, it probably is, or it could be a passing phase. We do get down at times, so we rise up, stand up straight, look forward and take another step forward. The ‘suck’ as Macca describes it is the moment when it hurts, and things may go awry. So, you suck it in, embrace it, and go with it. It is akin to boxers rolling with the punches. Insist, resist or persist. You may draw much from taking on the challenges that are flung your way.

I am grateful for the grand company at the end-point, seeing many happy faces, especially those who earned new personal best timings. Sanae took a photograph of Vijay and I, probably the only photographic evidence of my participation today. ‘Run Couple’ Rachel and Poon Zhi Li were interviewed on ‘live radio’; both did sub-1:30 times, and Zhi Li did it on Vibrams Five Fingers. Minimalist shoes were on active duty this morning, including an overseas runner who ran on taped toes.

I was also pleased to find out that I have, finally, improve my performance to be on par with my personal ‘icons’ in endurance sports: Victor Chan, David Tay, Mika Kume, Melvin How, Lieu Yee Leong, Freddy Yeoh and Ironman Poon. They have been instrumental in shaping my racing development over the years because of their positive attitude to sports and life.

After posting on Facebook my preliminary results, the comments came in rapidly for which I was stoked by. I have enjoyed a spate of PBs in local races, as well as overseas marathons this year. After a disastrous year in Ironman racing last year, I think I may have found some comfort with my new knowledge, skills and applied experience in racing.

Observations & Affirmations: 

1)    Mok Yin Ren and I were suffering from plantar fasciitis, and we swapped note about treating it. The final-year medical student and SEA Games qualifier finished first this morning in a time of 1:11.

2)    I met PB earners who shared a similar philosophy of ‘less is more’, and ‘train less, run faster’ PROVIDED the aerobic base is strong, training is consistent and you are well rested.

3)    Extra bodyweight (including muscle) can restrict your running speed.

4)    Minimalist shoes can still spell good timings however if you want to do very well, race in minimalist shoes/racing shoes. Barefoot racing can be a disadvantage.

This evening, I will meet Nate Carlson and the military team from Hawaii that did well this morning.

Have a good weekend!

Tomorrow: My collective approach to running less, safely and faster.
Photo-credit: Key Power International

Pace Off or Place Off!

I was reviewing my race performance for the Duathlon I did in February. In the run-ride-run race, I was holding a 4:40minutes/km pace for the first 10K, and 5:10”/kmthe last 5K. It was a loss of 30 seconds for each kilometre for the second run.

I could attribute it to fatigue, and lack of conditioning for the pace required to sustain a similar pace throughout. Pacing is very important for we can go too slow, or too fast and pay the consequences. Holding the pace in training is called Tempo Training.

The ride cost me at least three positions (overall, for second), costing me nearly two minutes downtime (attempting to fix loose equipment) due to my detached bike cage. I had to earn my keep by plundering the run (to recover 7 spots). Sometimes you win, sometimes you learn! (Note to self: Do a final equipment check, especially loose bits).

6^th, Enrico Varella           

10K Run       00:46:44       6^th          

40K Ride      01:11:58      13th           

5K Run         00:26:41       2nd           

Overall          02:25:22       6th

Does the Crane Kick in Karate Kid work? It just could, if you look at this clip of MMA experts in combat. (Warning: It is a violent blow to the head, even if they are trained exponents).

Mr Miyagi said to Daniel-San that there was no defence to the crane kick.

Mr. Miyagi: "Called Crane Technique."

Daniel: "Does it work?"

Mr. Miyagi: "If do right, no can defense."

Daniel: "Can you teach me?"

Mr. Miyagi: "First learn stand, then learn fly.”

For fans of chop suey, kung pow, kung fu – here is former-Hollywood, action A-list actor, Steven Seagal training MMA students – for real. That is Lyoto Machida who beat Randy Couture with the Crane technique.

 

Thanks to Peter for this video gem of a lead! Less than 24 hours to my departure for Ironman Lanzarote: My second time racing there, and #11 in Ironman triathlon attempts. My friend John Cooke wrote about his travel adventures en-route to the Canary Islands. No, we are NOT triathlon addicts! We are just in denial...

Pacing, Spacing and Retracing Your Steps

This morning, at about 7.00am along the East Coast beach, I ran 21K with Brian (who won yesterday’s TriBob Mini-Sprint triathlon – his age group, and overall standing) and his friend Gary (who completed IM New Zealand recently). With my trusty Garmin Forerunner 310XT, we took an easier warm up pace for the first 10K, and returned with a fiery fierceness for the return leg. We had a negative split difference of about seven minutes. Brian and I leached lactic acid in our legs as we drove the last 2K at about a 4:15 pace. It was well within our expected time as it began to rain. I was certainly off my prescribed pace (by Coach) for 4:36 minutes per kilometre, however was glad for the effort (5 minutes off my intended, solo pace but not as enjoyable).

We had a chat after the run, refueling ourselves with an electrolyte drink. We discussed training for an Ironman, recovery methods, pacing, bike fits and how to deodorize stinky shoes. The latter included removing insoles, and soaking soiled shoes immediately, for 30 minutes with washing detergent; then, you air-dry them. Direct sunlight (although great for removing organic smells) may denature the material through time (bleaching the colours and desiccating the rubber), so do that with caution if your shoes cost too much.

Throughout our run, I noticed several things:

1)    We met runners – familiar and stranger – with varying social responses.

2)    Some would shy away from us by sidestepping us as we approached them (even averting eye contact).

3)    A Caucasian mountain-cyclist greeted us ‘Good morning!’ to which we returned the pleasantries.

4)    A large group of cyclists gathered and rode off in green t-shirt; it was, obviously, for a non-competitive cycling event.

5)    Familiar runners would return non-verbal gestures of acknowledgement.

Such are the social behaviors of runners, although we can surmise that they are respectful of each other’s efforts. For a public holiday, it was interesting to note that the running and cycling tracks were packed by 9.00am. As Brian preferred, it was better to get the training done early and recover after that.

Back home, as I retraced my steps online with GarminConnect, I could see my pathway on GoogleEarth Maps. I could analyse where I slowed down, and when I picked up the pace. Studying this set of data, I learnt what I could do in the near future. Retracing our step is like taking steps back and recalling our exact tracks. Jogging our pleasant memories is akin to that. Thus, every event or occasion can be relived and retold with enthusiasm.