Changes For the Better

In the face of numerous endurance activities on almost every fortnight, are we suffering from ‘too many events, too little time’? With room to err, and upset experienced participants with enhanced expectations why risk another inaugural event?

Having said that, there is always room for well-run events. Variety is the spice of life, so when you introduce new venues, routes and challenges then the event has a better chance of attracting the crowds. On the other hand, increasing the opportunities to prepare for a 10K run, biathlon, duathlon, triathlon or marathon can be useful and relevant to neophytes and rank beginners.

As part of the preparation for the Singapore Triathlon, new triathletes and endurance athletes can attend (at nominal cost) a series of training sessions offered by Back2Sports – a subsidiary of Core Concepts, an established chain of experienced and hardworking physiotherapists in Singapore. Incidentally, I will be leading a run session on 23 April, which covers the gamut of:

1)    Proper, injury-free, running techniques

2)    Safe running for the over-40’s (Masters category)

3)    Effective, but short warm-up drills

4)    Race-day considerations (attire, nutrition, and tactics)

5)    An actual run session, with Q & A integrated into the experience

I will also be leading another session for a new running race on 23 July – an evening half-marathon and 10K race called the Marina21K Run. This will be the third branded night event staged in recent years; it passes iconic landmarks in Singapore. Do join us, as I will, too, be sharing my findings on safer and speedier running for the 21K race, on 15 May. I will share how I qualified for the Boston Marathon on 3-4 specific, short run sessions per week. Isn’t learning part of change?

We have updated our blog appearance. Richard Leong, a professional photographer and graphic artist designed our new banner. I think it looks refreshing, and mostly, for making me look presentable and athletic-like. We focused on a clean look, minus irrelevant distractions. Stay tuned for more content!

Deliberate attempts at changes are, usually, for the better. No company opts to change for the worst. Transformations for both people and organisations focus on change, development and growth. Make those personal and professional changes, and enjoy significant differences: learn, apply, evaluate and appreciate.

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

Post-Race Recollections & Ruminations

Congratulations to John Cooke for his strong finish at the Aviva Ironman 70.3 Singapore. Also, my big bow to Kevin Siah of Perth for his 5:00 hour completion time [Banyak kuat, kawan!]. Both residents of Perth have been training hard to make the field of competition deeper and wider – for which we are grateful for.

In spite of a disappointing swim, Hui Koon also did very well scoring a 5:23 for his half-Ironman. He looks on-track for his assault in his Ironman equivalent race in Australia in the mid-year. I’m sure that our Coach is proud of his achievements.

Today’s race was a B-race for me, in that I did not focus on it to qualify for the Ironman 70.3 World Championships in September in Las Vegas. After earning the privilege to participate in the 2008-2009 editions in Clearwater, Florida I was keen in treating today as a training day. I had a very bad swim, escalated by an undercurrent and nasty swimmers. Engaging damage control, I rode harder which led to a series of mild cramps. Having eased those tight moments, I ran at a moderate pace of 1:55. The main goal was to complete the race with sharper and tighter transitions, which I did. I was reasonably pleased with my ride which was hampered by witnessing many drafting episodes; I rode my own race, mindful of the accidents I saw on the road – including an unconscious rider with severe bleeding to his head and face.

I knew that with my mild cramps that my run would have to be compromised. I decided to take the higher limit of my run, holding a 5:30 minute/K pace instead of a stronger and more challenging 5 minute/K. Kua Harn Wei texted me later and observed that I looked relaxed – which he was spot on. My aim was to keep moving, overtake as many participants in front of me (that’s for allowing you to swim over me!), and finish my race with a memorable chute experience. I was pleased with my transitions, ride and run.

I was amazed by the large library of action photographs of me, which I received from my friends including sports photographers. Unfortunately, my greyness is beginning to rear its ugly head. Fortunately, my renewed fitness seems to shade my silvery character well. Because of my chosen attitude to have a no-pressure race, the photographs forwarded to me by photography-passionate friends – Richard Leong, David Tay, Julian, Tomoya, Grace, and Agatha – had me in smiles, instead of my usual serious, constipated facial expressions.

In a nutshell, yestrday’s 70.3 race was my measurement of my readiness for my second attempt at Ironman Lanzarote (first in 2007 where I did it with Don Ng in 14:40!). Looking back, I was not fully ready for the rolling profile of the beautiful Canary Islands. After today, I still have my work cut out for me, albeit more on building my strength and power on the bike and run. Note to self: write a post-race report to Coach ‘Fox’ to tweak my race preparation.

I will be conducting two public running clinics (for two organizations) in April and May; each will be focused on running techniques and training for a marathon. I will share my approach to training with less mileage but with more intensity. Meanwhile, it is back to training for a 3:15 at the Gold Coast Marathon and a sub-13:00 at Ironman Lanzarote: exactly 12 and eight weeks (respectively) to go!