Inspirational People: Uncle Kor Hong Fatt

Uncle Kor qualified for and completed Boston Marathon 2011. He is Singapore’s oldest marathoner to have completed that race. He continues to inspire veteran and new runners to train and race. He leads by example, within his family, as well as in the community. He walks his talk, and backs it up by racing occasionally. He is a positive driving force with runners and would-be runners.

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.

Beer Run 2010

This year’s Beer Run, organised by members of Eastern Night Riders (ENR), took place last night, 17 December, Friday, at 8.00pm. Led by SK Lim, and ably supported by fund-raising duo, Reeves Lim and Anne, Alex Slattery, Edward Kor, Bill Chan and Team Bandung (photographer, Kat). Junior Lee helped procure sponsorship by Asia Pacific Breweries (and private sponsors) of the festive beer, Tiger Crystal. That evening, we raised more than $1,345.00 for the Mainly I Love Kids (MILK) Fund – a charity for at-risk youths. [Photo: Reeves & third-place (Men's) finisher, Danny Wan]

Craig Slattery provided the pre-race briefing, where the 21 participants had to simulate the three legs of triathlon with appropriate attire and gear. The modus operandi of this 3X700m circuit observed these requirements:

Down a pint of beer (bottled); run first loop in swim gear (cap and goggles); change into bike outfit (helmet and shades); down second bottle; run second loops; change into running cap/visor & sunshades; drink the third bottle of beer; run the third and final lap; down the fourth and last bottle; announce ‘Cheers!’ and walk across the finish line. Tada! For non-drinkers and WAGs, we provided 100-Plus fizzy sports drink.

Clifford Lee blared his ‘Human Horn’ – a very good impression that startled a few curious bystanders. That evening, we surprised many after-dinner, strollers with his siren. The runners each, nervously, drank their beer, before rushing into the semi-darkness to run their first of three uncomfortable laps. I assure you, there were many moments of unenviable burps. Having raced this last year (and runner-up behind Marco, who was overseas last night), I can attest to the relevance to the burping strategy. Clear your stomach of residual effervescence, and pace yourself for this is an unusual middle-distance run.

3:12, Boston Marathon finisher, 42-year-old Robson Phan and I went for it, step-for-step, throughout most of the race. We ‘braced the tape’ almost at the same time, and I suspect by the breadth of a sip. He is, undisputedly, and consistently a very good runner. We then awaited the other race finishers. In this race, we had no finisher medals or t-shirts. Like a Hash Run, we had plenty of beer to drink. Robson did a 'reverse' after the end-point, and foamed.

Four of us stood on the podium, made of cartons of 100-Plus and beer: Robson, Danny Wan, Genevieve (who rounded up the top-woman category) and I took our celebratory shots. Each of us won a carton of Tiger Crystal Beer, useful for the upcoming festive period. Thereafter, we took plenty of group shots as more drinks circulated and, by the time we proceeded to the hawker-centre, quite a few of us were slightly inebriated.

It was a fun and memorable race! We have higher expectations and criteria for next year, and an alternate fund to consider. 365 more sleeps to go!


Photo-credits: Clifford Lee & Kathleen Sng

Breaking Away From Tradition

A few weeks ago, I shared my book review of Christopher McDougall’s Born To Run (2009). In his narrative, McDougall reports, both scientifically and anecdotally, how he discovered the incredible fitness of the Tarahumara tribe in Mexico who live privately, and run effortlessly – with no injuries.

Yesterday, after collecting my racekit at Velocity, I acquired my first pair of Vibram Five Fingers® Bikila (after the amazing Olympic champion, Abebe). These are thin-soled shoes that were modeled after barefoot running. When I posted on Facebook on who ran barefooted occasionally, I received a quite a few responses from my friends. Some were adamant about running with shoes; others were strong proponents and promoters of running naked.

Running without shoes, has been around for a long time. The top Kenyan runners used to run barefooted until they won races and got sponsored. There is a fascinating argument about whether running with thin-soled shoes and contemporary running shoes causes the most injuries. The question has emerged: Does running with running shoes cause more injuries than running without them? Shod or no shod? Injuries seem to prevail regardless of shoes, or not.

I was also surprised that the Vibram Five Fingers® cost just as much as normal running shoes. As I was fitting myself with a few pairs of the sock-like shoe in the relatively crowded shoe section, all of the patrons looked curiously on and even asked the shoe expert at the store questions about them.

I know that a pair of these well-moulded socks cost a fair bit. However, being scientific I need to test it on subjects. Anecdotal evidence is relevant to a certain point, until you test it out. My approach is Test-Operate-Test-Exit. Having experienced mild injury-like symptoms (having no history of major joint injuries at all for decades), I decided to re-educate my feet and entire musculoskeletal system. Having attended and practiced Chi Running for the last few years, I have learnt to focus on my core stability while in dynamic motion.

As strongly encouraged by my barefoot running friends, I will ease into the mileage gradually. No point being hurt during the transition; although I should expect a degree of soreness. I have a half-marathon race this weekend. I confirmed my accommodation in Berlin already, and look forward to some sustainable speed in my legs in the weeks to come. Hoo-Ah!