When Lightning Strikes

This morning our team of about a dozen swimmers swam at Sentosa Lagoon. The weather looked somewhat overcast yet we kept to our goal of completing at least four laps of the open-water swim. Due to residual jellyfish, some of us (including me) opted to swim in wetsuits; also, some like Matthew, Angeline and Desmond are preparing for their next Ironman. 11-time Ironman finisher Clifford Lee turned up, surprisingly, as he was preparing for his twelfth Ironman in August. He took photographs of us on his phone and iPad2; I suggested that he make a phone call on his slim digital tablet.

On the way home, Desmond and I witnessed random lightning strikes all over the island. The bolts of lights looked menacing and threatening; not a good day to run in the rain. The implications of wet-weather training can be high and some risks are unnecessary.

Tomorrow morning I will run in the Mount Faber 10K race, my third in three years. I hope to do better at the same course that includes our second highest hill. Thereafter, I will do a later-afternoon open-water swim clinic with Pete Jacobs. He is back to do a training camp in Singapore this week. I believe that training clinics and personalized coaching sessions can be very useful in helping you in reaching your sporting goals. In fact, video instructions can also be a supplement to your training. Perfect practice makes perfect.

Not seeking expert advice when you are not progressing can be shortsighted. You can only develop mastery when you appreciate the what, why and the how. Being skillful means being experienced and skillful. So, when lightning strikes, you are either shielded from it or prepared for any emergencies.

Running Effortlessly: Running Doesn’t Ruin Knees

In spite of significant cases of runners who get injured from running, there are just as many who do not damage their ankles, knees and hips. With all the controversy about minimalist running, unshod running and barefoot running, the jury is still out. 

Here is a photo of Pete Jacobs, at his running clinic for BPMSports. He is the consultant coach for this boutique coaching company (based in Singapore). The third fastest male marathoner, of all time, at the world championships at Kona-Hawaii Pete has more than one reason to be noticed seriously. This top-10 finisher at Kona in 2009 and 2010 was the fastest over-42.195K last year in Kona.

Here are some key points about running better:

1)    Proper technique is the key. However obvious this sounds, it is still popularly overlooked.

2)    Run low. Run light. Keep your feet near the ground.

3)    Before you begin running, do barefoot drills.

4)    Warm up is essential for activating your core muscles and major muscle groups (glutes, hamstrings, quadriceps, calves, ankles).

5)    Keep cadence high. Keep frequency (leg turnover) high.

6)    Land flat on your feet – and wholly. Your Achilles tendon springs your feet upwards and forwards.

7)    Relax your arms. The rhythm of your arms follows your legs.

8)    Stand up straight. ‘Run tall’ (be at your tallest instead of slouching or bending forwards).

9)    When you run tall, you land with straighter legs and therefore less recruitment of muscles that fatigue.

The occasional sore knees or ankles earned from a hard session, is understandable. Use ice, post-exercise stretching, and self-massage to ease the discomfort. As long as it is not excruciating pain from injury, rest assured that proper running form requires some time to learn. However, the returns on investment will be deeply appreciated as your scheduled efforts translate into more speed and efficiency when you step up.

On a nutritional note, a long-term multi-vitamin supplementation to the diet yielded no strong evidence of benefits. Natural foods seem to be the way to gain our nutrients. Also, based on the osteopathic/natural therapy approach glucosamine use seems to be complemented with Omega-3 fatty acids/oils. I also did a nutritional type (NT) test yesterday, and my results pointed to a Mixed Diet. It still means I have to watch what I eat, as there are foods I am aware I am intolerant to. Such is life, and the pursuit of athletic excellence!

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I have been stepping up my training for Lanzarote; however, more on intensity than mileage. Over-distance seems to cause grief on my knees and ankles, so I do them only when scheduled. My body is going through a delineation process, where my weight goes up and down 2kg, with my body fat still meandering about the single digit zone. Last night’s rain after the 6K (@4:20 pace) was put to a temporary stop when it poured buckets, and I perceived that the immediate lightning risk was high. 10 minutes later, I dashed off when the lightning frequency was less, and spat out another 15K. I believe I held a 4:45-4:50 minute/km pace – so I was happy about that, despite my wet Newton Gravity shoes and one resultant blister. So, I am on-track for a PB (target of 3:15) at the Gold Coast Marathon in July. I have been following Fox's prescription of three, specific, sessions weekly whilst preparing for my 11^th Ironman. The pool running intervals are helping heaps as I have replaced my barefoot runs with a 2-in-1 approach (barefoot + intervals). My target is to hold 42.195K at 4:35-4:40 minute/km, to qualify for Boston again with a better timing and thus, better opportunity for the 2012 slot.

I am excited about my run clinic on 23 April. Lots to share, I assure you – if you want to learn from a 40-something, amateur athlete, who started endurance running only six years ago, and qualified for Boston. We are standing on the shoulders of giants!


Photo-credit: Richard Leong

Collection of Race-Kit Day & Grand Reunion

I collected my race-kit at about 4.30pm; it was a smooth and fast process since the post-office hour crowd emerged only an hour later. I went early to earn an easy run with Pete Jacobs – last weekend’s winner of Australia’s Long Course Triathlon. Nicole Gallagher, owner of triathlon coaching company, Beats Per Minute (BPM) organised this run for those who were available. I will have my formal run techniques clinic with Pete on Monday evening. There are slots available if you wish to join. Just write to Nicole@BPM-Sport.com for more information. I strongly believe that you will benefit from the additional speed, if you are racing competitively. I did, so I am recommending it.

Pete advised me to activate my core more, mainly my gluteal muscles, and to relax my arms and legs (I admit I am not a graceful runner). From the sound of it, I seem to be chopping the ground a bit hard, instead of gliding over it with the flats of my shoes. He also urged me to stand tall and lift my body up, hips forward, and lean forward. Like swimming the front crawl, it can be a lot of information to process however that is the price to pay for learning how to run faster from one of the sports fastest. We ran along the Marina Bay, pass the F1 grandstand and past the iconic Singapore Flyer (think, London Eye).

The race briefing was held on the 4^th floor, in one of the humongous exhibition halls. This was followed by a fine buffet spread, one of the better one’s I’ve enjoyed in years. A lion dance, cultural dance and live band provided the entertainment for the evening. I was pleased to meet my friends from Crazy2Tri (sponsored by Toyota), and Triathlon Family/ENR regulars Matthew, Richard, Desmond, Lap Huan, Hui Koon, and Derek Lau (expatriate in Vietnam). I also met the legendary age-groupers like Victor Chan (60-year-old I have yet to beat – but, soon), ‘Cyborg’ Poon, and Kona-finisher Hannes (with the ever-fit Grace). Sports-photographer Richard Leong, finally, caught Faris Al-Sultan (after my alerting him) to sign his 30^th Kona Anniversary book; he left deeply satisfied with both Faris’s John Hancock and photograph.

Thanks to Christopher Oh (picture, second from left) for this gem of a photograph we took at my second Ironman Malaysia in 2008. Faris, subsequently, won the title there by a large margin.

I was so pleased when fellow blogger, Kevin Siah of Perth said hello to me; he introduced me to his fiancée, Li-Ann too. I have come to know them from reading Kevin’s blog over the past year that this is a handsome and dedicated couple from Malaysia who seem to have made their home in Perth. Kevin is an elite age-grouper who, I believe, will do very well in Sunday’s race. All the best, Kevin!

The sextarian Victor, who is itching to do yet another Ironman will race on Sunday. He accompanied us on our way back, and I encouraged him to do the Hong Kong Marathon and I may have succeeded. He congratulated me on my recent marathon PB, for a course notorious for not being flat. Victor’s consistently early-3’30” timings for the marathon do qualify him for Boston – although he has not considered making the long and costly journey to Massachusetts to complete the Holy Grail of marathons.

The Saturday ENR Swim Group will be doing an easy, swim at Sentosa’s Tanjung Beach lagoon at 9.00am today. It was unfortunate that, just last week, a foreign national drowned there. We will take care of each other, as we always do. After that, we will check our bikes in, in the afternoon. Desmond is experiencing a rollercoaster of emotions since it is his first 70.3 race, and we wish him a successful finish. That would be a realistic and relevant goal, as he prepares for IMWA 2011.


Action-Photos: Richard Leong

Placing Your Best Foot Forwards

Yesterday, we highlighted the commendable efforts of Major Kelly Lim. She showed true grit, a term reserved for those who demonstrate unconditional consideration for others. It is so tempting and easy to throw the towel in, and surrender readily to creature comforts. Yet, some of us choose not to.

In September last year, I attended an early-morning track session with professional triathlete, Pete Jacobs. He gave me pointers to enhance my running speed and stride. He suggested that I lean forward slightly more, and look a few metres ahead of me. He also directed that I push off and land near the ball of my toes. As uncomfortable and awkward as it was, I made these corrections. I also used tempo training, which is running at competitive race pace at specific intervals. Three months later, I delivered my personal best marathon time based on these changes in my footsteps.

Correcting one’s running gait is not easy; test it out for yourself. I spent an afternoon learning Chi Running, and may months shifting my heel-strike technique to the midsole. The purpose of gait and postural correction is to achieve running effectiveness, whilst remaining injury-free and stress-free. The ideal run posture optimizes the use of our centre of gravity, as you run relaxed with little bodily tension. Chi Running and the P.O.S.E. method are recent approaches to running freely, and maximizing your running capability.

Leadership Lessons: When we learn something new, it might be useful to lean into it gradually. Fools rush in. According to Chinese philosopher Lao Tze, the journey of a thousand miles, begins with the first step. Our awkward baby steps may be just what we need to go forwards.