Monday Is The Day To Draw Up The Lists

To list, or not to list – that is the question.

Lists are points of attention, or contention. If you write a Pros/Cons list, you are weighing the benefits/risks or advantages/disadvantages. It gives us a balance sheet of how we can audit our lives for actions to take. As written some time ago, you can design lists for ‘To-Do’, Traveling list, or a Bucket List. Most of our lists revolve around things/tasks to do. We merely tick off (de-list) upon completion of each challenge or mundane activity. Whatever remains on our lists should be completed or we invite procrastination. You can draw lists as a mind map, or a traditional left/right column listing. Just remember to activate it with a dateline and priority of action. As endurance athletes, we also draw up a list of the races we would like to do, then assign a ranking of ‘A-race’ for the most important ones, and regress with a ‘B’ and ‘C’ rating.

Our organised lives revolve around lists, and this is unavoidable. This article from the Harvard Business Review suggests designing two lists to help you operate in your landscape of your lifestyle

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I ran hard home for the last three kilometres. Reckon I should buy this photograph? It seems to show off my white-hair well. (Credit: Marathon-Photos.com)

On another note, the official results of my Saturday past-midnight race can best be described in pictures. As my Coach, ‘Fox’ predicted I did earn a sub-1 hour 40 minutes completion time. In fact, my timing for the 10K mark was slightly faster than my tempo run with Fox the day before the race. Despite running on slightly ‘spent’ legs, I was still fit enough to do my trial run/speed training within 30 hours of recovery, and bag a top-1 percent ranking. I assure you that my thighs are now noticeably sore; a remindful testament to Delayed Onset Muscle Soreness (DOMS), or the badge of honour of racing hard. A few more long runs, and tempo sets should give me the legs I need for Ironman Switzerland in July (second and last Ironman on my 2012 list). Dr Kua Harn Wei has offered to guide me through to a 3:50 marathon in Zurich, although I will need to be holistic in my approach within the next six weeks. I was dressed in my two-piece, triathlon race-attire as I always simulate racing in Ironman conditions. Thankfully, this reliable set yielded minimal abrasions.

Charted results of my Sundown Marathon performance.

Switching Lanes and Shifting Priorities

Just for the next two weeks, the centre lane for local expressways has been reserved for the YOG vehicles. In the event one of these special Olympic Games buses or designated cabs comes into view, motorists are advised to give way to allow athletes easier access to our sporting venues.

Last week, I began a schedule of training before work (this refers to my volunteer duties as a national-level technical official). I trained before my shift, as it may be late by the time I finish work.

Yesterday, I did almost an hour of swim drill; the day before, I ran 21km before I attended a technical briefing. My body held up, except that my legs was a little stiff. I just completed a short session of calisthenics and core-stability exercises. This evening, I will run another 16-21km, as I need to keep my race fitness up. I have less than six weeks to Berlin so time is of the essence. Two more A-races separate this PB-seeking marathon. This switch between swimming and running allows my body to recover from my cumulative pounding on my legs, and relieves it with the cushioning effects of water. In effect, I am also switching muscle groups yet working my cardiovascular system.

Cross-training is beneficial as you work different muscle groups; in my case, upper boy versus lower body. Ultra-runner Dean Karnazes does 400 sit-ups, 200 pushups and 50 pull-ups, twice a day, when training for all sports, including ultra-marathons.

Do whatever it takes to enhance your body and spirit. You decide and act. Hesitation does lead to inaction. It is so easy to postpone your tasks and responsibilities. When you lead by your actions, passions and ambitions you may inspire others.

Singapore runners, Adam One-Armed Runner Khamis and Mohd Shariff Abdullah aka Blade Runner will be running the Beijing Marathon in October. I had the privilege to run alongside them in local marathons and they are highly inspiring athletes. We wish them all the best!

Picture/article: courtesy of Men’s Health magazine and Adam Khamis’s blog.