Adidas King of The Road (KOTR) Race, Singapore

This morning, I almost missed the inaugural KOTR race since I could not get a cab to my destination. I, eventually, walked home and called a cab and arrived at the Padang about 6.45am, with about 15 minutes to warm up. I found a spot in the second wave, barricaded behind a resilient-looking chain, and a stern-looking technical official. I jogged on the spot and waited for the first wave to be flagged off. 10 minutes later, my wave was released from its tensed pen.

I ran alongside Izzu who was fasting (and certainly not drinking water) during this Ramadan season. He kept up a good pace (we averaged 4:04-4:15 for the first few kilometres) until he dropped me (unintentionally) when I spent too much time at the aid-stations. I have learnt to drink at each aid-station for my sweat-rate is usually high, or pay a high price in muscular fatigue for it. So, I was on my own aiming to overtake as many runners of the first wave. I assure you that I felt fairly uncomfortable for the remainder of the race, in wanting to secure a good time-trial time. Thankfully, a few shouts of encouragement by friends like Charles and KK Chin helped spur me on. Cheers, mates!

Fortunately, I scored a PB at the 10K and 16.8K marks! I averaged about a sub-4:30/K, which meant I may be able to do a 1:36-1:38 next week at the Army Half-Marathon. I am optimistic that with a structured training week ahead I may be able to stay fit to enjoy that goal. On 11 September, I will race in the inaugural long-distance triathlon, Mega-Tri. My Long-Course route will comprise a 2K swim, 102 ride, and 27K run. I hope I have enough reserves to complete it in decent time.

I enjoyed meeting up with several friends including Reeves Lim, Ed Kor, SK Lim, David Tay, David Tan, Danny, Richard Leong, Nicholas, Baoying (who also was top-three in the Women's Local category) and running couple Li Zi and Rachel Poon. Poon’s wife won second place in the Local Open Category (Women) – an amazing athlete considering that she trains on minimal mileage. Elite amateur athlete, Anne Date was champion for Local Women's category.

My preliminary results for today: Rank 175, Timing 1:15:42, 6K (26:24), 9.4K (42.02), 13K (58:28). My Garmin data showed me consume more time at my 11K pee-stop/refueling station, which consumed more than a minute. I am not too fussed about my downtime, as I may earn this back next week with some proper time management. Note to self: hitch a ride or dial a cab, have a pee before the race, and park myself with the fast pack near the front.

Ironman Canada 2011 is on now. All the best Team Singapore!


Photo-credits: David Tan, a member of Triathlon Family

Mount Faber Run 2011

This morning I raced in a 10K race, which included a hill called Mount Faber. Not a very tall hill, being Singapore’s second tallest natural feature. It was my third attempt at this course, which attracted about 1,000 more participants this year. I saw new faces including my magic club’s member, Ali Shufi. He came in a strong 45:45 for the Open Category and I sauntered in at 46:30 in the Men’s Veteran’s Category. I think I was stronger and fitter for the hills this year, and near the podium slots – close, but no cookie. The field of entrants and finishers is getting wide and deeper this year, and it is an honour to run with seasoned and experienced endurance athletes. I also met a couple who did the Hong Kong Marathon; husband-and-wife complete the hilly course in 3:21 and 3:26 respectively, while Ben Swee did an easy 3:18!


Generally, I felt fitter after an Ironman race three weekends ago, and my interval training is kicking in. I hope to hold a 4:50 pace in Gold Coast in three weekends’ time.

Matthew’s race bib read the numbers ‘3333’ – the number 3 that in Chinese means ‘to live’. That is an auspicious number. This is not his first time having such nice numbers previously he had bibs that read ‘123’ and ‘789’. What are the odds of getting that? I envied his numbers, and hope that I will get something symbolic and cool in an upcoming race. My consolation prize was when the guest-of-honour – a politician – asked me a few questions before she was wrested away by an enthusiastic finisher for his promotional photograph. I spent the rest of my recovery time chatting with Victor Chan (a seasoned and regular age-grouper at 59 years young) about his recent disappointments about quality race-kits. I finally caught him on the run today, and about high time, as I have hoped to overtake this inspirational Ironman and marathoner in a race for years. He is so determined and focused that he has never walked the marathon in any race before. For the record, our race time difference was nothing to rave about. I am sanguine about my run future though.

My friend in Perth, Kevin also raced today and blogged about his experience of a getting a 10K personal best timing of 40:26. Congratulations, Kevin!

Congratulations to Sofian for his 4:29 finish at the Phuket Marathon today!

Off soon to an open-water swim clinic with Pete Jacobs on Sentosa island. Was there yesterday for an easy wetsuit swim. I have a few questions for Kona’s second-fastest swimmer and fastest marathoner last year. In case you are in town, he will be conducting another run clinic at 6.15pm, at the NIE Campus, Bukit Timah. Contact BPM Sports to confirm your slot. Having attended the sessions before, I strongly recommend it. You will learn to run injury-free, lighter, taller and, therefore, faster.

Since it is the weekend, here is my recommendation for inspiring and motivational materials to supplement your head and heart.

Tapering: The Big Easy Before The Big Tough

This morning, I ran the 15km race in the New Balance Real Run. It took place at the Changi Exhibition Centre – a venue for the large-scale international aerospace show.

The dual-format event, comprising the 10km and the 15km runs, took place over a diverse menu of sandy trail, tar road, and sandy beach. There were adequate water-points, and it was tempting to skip them if you were on the ‘fast track yet I did not dare. I had to meander around runners in front, since I started way back behind the front, faster pack. Slowly, but surely I took advantage of every opportunity to overtake. I took it when I could take it (in terms of pace intensity).

I was pleased to hold a 4:30 pace for most of the distance, until I hit the 12km mark that brought us to a stretch of beach. Thus, I had to work harder on the soft sand (and the ambitious temperature) for a short distance – it was designed to fatigue us more. Fortunately, I was alert to notice and acknowledge familiar faces, and even ‘leave some in the tank’ to finish with a determined sprint. It was a rewarding morning despite the 7.30am start-off, and I secured personal best (PB) times in my 10km, 11km and 15km. It has been a good week of tapering and unofficial PBs. Thanks Reeves and SK for keeping me company, and for our minor celebration afterwards.

Read this article on Forbes about the parallels between great athletes and executives.

Leadership Lessons: Know how to taper, as it helps you fine-tune your performance. Learning to do less is to appreciate doing more. In Systems Thinking, less can be more; slow can be fast. Live and learn.