MY TAKE ON LONGEVITY IN ENDURANCE-SPORTS (Anecdotally-Scientific) Part 2

Ironman 70.3 Philippines 2017: Thankfully, did not walk except between aid-stations

This concludes a two-part series of my tacit experiences and wisdom gleaned from racing in endurance sports for 14 years.

11) Stretch whenever you can, systematically would be best. However, in its absence a sports massage, or self-massage (with a trigger ball or roller) helps in promoting recovery. Learn to knead, jostle, press and pummel sore muscles.
12) Water-based activities like swimming or water-jogging, reduces undue impact from land-based activities like running. Use aquatic activities to release the body from gravity-based sports-induced stress. Also, cross-train by including other activities (swim, ride and run are examples).
13) I never had a major spate of injuries, save for one case of a hairline fracture on my toe (2 months NO running), mild plantar fasciitis, and being hit by a taxi while riding (beyond my control) where I sustained a cheek fracture in 2010. Staying injury-free means being disease-free. Move from dis-ease to ease!
14) Increase your intake of antioxidants, and choose those that suit your body (natural and packaged). Include tonics made from herbal remedies and concoctions. Bone-broth or soups are very useful.
15) Seek the help of physiotherapists, chiropractors, bodycare specialist, nutritionists, massage therapists, and the like - they help remind us to stay mobile, nimble and functional.
16) Include High Intensity Interval Training (HIIT) sessions, occasionally. 1-2 such sessions awakes the body to new-found activation and, perhaps, speed. Use strength-based , gym sessions to supplement your development of musculature.
17) Seek a coach to help you with plateaus and form/gait correction. Seek a coach if you wish to be competitive and improve on your personal best (PB) timings.
18) If you are racing, then train to race. You cannot work beyond your trained threshold of intensity.
19) Seek your motivation: If you train with a team, it has its inherent 'push and pull' factors. If you prefer the occasional solitude, then do your long sessions alone. If you are uncomfortable with toxic members, steer away from them. Mix with those who help you achieve your Best Version of Yourself.
20) It is a life-long journey towards personal excellence, so there is still much to learn, educate and glean from personal experience.

MY TAKE ON LONGEVITY IN ENDURANCE-SPORTS (Anecdotally-Scientific)

After being in the endurance game since 2002, I wanted to share my mild wisdom sustaining my performance over 4 competitive age-groups.
1) Have more than 6 hours of sleep each night. Get a comfortable mattress, curtains drawn, and away from electronic devices (if possible).
2) Skip a day of exercise, if you feel like it. It is, after all, an extreme sport. You need not be extreme about life, in general.
3) Nutrition is one of the keys to recovery: Eat sensibly, guided by what is healthy for you.
4) Reduce your intake of refined sugar and refined grains. Whole-foods, relatively-unprocessed, home-cooked, allows control in this option. Pack your home-cooked food to work.
5) You need not live a monastic life: Exercise may be part of your lifestyle, and may not be your only life. Exercise is a form of self-expression.
6) Race occasionally to test yourself, however each race is an intense workout that requires full recovery. Our races validates our hard and consistent training.
7) Focus on good sources of fats: coconut oil, olive oil (EVOO and normal), butter, eggs, and animal fat. Figure this one out on your own as it is very subjective based on beliefs and practice. Reduce the GMO-versions (corn & soya), when possible.
8) Have 'easy' days intersperse 'hard' workout days. Off-Season, focus on Low Heart-Rate, Distance-Training.
9) 80:20 Rule when it comes to eating. Use your intuition and tastebuds as your guides.
10) Check for food allergies. Once identified, reduce or eliminate that food type.
*This was first posted on my Facebook page.*

New Training/Racing Gear For Challenge Roth 2016

Hello, Dear Readers! 

It has been a while since my last post, and fresh from my second completion of the Boston Marathon 2016, I share these thoughts. Since my relative 'absence', I have published my book on running, completed Boston Marathon, earned new sponsors, and acquired new wisdom.

These are my training tools for my next Iron-distance race - Challenge Roth. All the opinions are entirely and truthfully mine, and the products are either on review (or seeding) or on sponsorship.

I have been using BV Sport compression wear for a few months, and I can attest to their French-made functionality. Of the four styles and designs, I have found physical support when I was injured (sprain ankle and suspected torn/sprained calf muscles on the same left leg) before Boston Marathon, so that I could train and race through the injury. I survived one interval track session, and one strength-endurance session (road) with the high-socks.

When you use compression-wear, ensure the following conditions and considerations:

1) Get one near-medical grade standards. After all, compression-wear and wraps were designed to reduce swelling/oedema from acute inflammation. I completed Boston Marathon 2016 with BV Sport compression socks as part of my RICES treatment: Rest, Ice, Compression, Elevation and Support. It addresses all five factors if you keep the area immobile, and insert ice cubes underneath the fabric (and against your skin) after each run. My ankle was puffy after each high-intensity run and circuit-training session.
2) Compression-wear does not work in water! Avoid swimming in them, as they get stretched and your tactile ('feeling' sensations on your skin) ability will not be as clear in water as the liquid medium seeps between skin and fabric.  
3) Compression-wear works best on its tautness and firmness. If you lose bodyweight through dehydration or fat-loss, the tension of the attire against your skin and muscles will be reduced. Therefore, fit is important in order to gain the most benefits from such therapeutic and training devices.
4) Hand-wash them to extend their life-span. Avoid over-soaking as it may lead to shrinkage or, otherwise from rough machine-wash.

I have been running, occasionally, on the MBT GT-16 shoes. This pair of shoes appears more built-up with its perimeter of sole - like Hoka - and are, interestingly, light enough. If you are a long-distance runner, and suffer from sore soles (say, from mild PF), these may be a solution for you. I ran two rounds in them in Central Park, New York City and over several, recent, 10km social runs. They weigh as much as some of the lighter, popular models - 355g for a US size-9 shoe. The ASICS Gel Kayano weighs 309g for the same reference size. 

The advantage of these MBT designs are that the deliberate weight distribution shifts your footfall near to the mid-sole or fore-foot position. Some running shoes use 'lugs' or 'steps' that create an imbalance forwards when you run, encouraging toe-off. This model and its sister creations, work on the physics of simplicity: weighted front. I attempted to run on the heels, and it was fairly challenging.

Ensure:
1) You get a half-size larger. Your feet swells when undergoing physical activity.
2) Replace the laces for those with better grip, or tie a double-knot.
3) You run in them several times to get use to its chunkiness. It is supportive, I assure you. 

Like all new products you use, give them at least 3-5 sessions to break in, before judging them. Above all, feel and fit should be weighted heavier against aesthetics and design. Weight can become negligible after training adaptations. I will review the racing model shortly.

Pace Your Way To A Faster Run

With running-mate and pacer, Melvin How in Gold Coast Marathon 2013.

The difference to earning a new PB/PR in your running, may be more than just more training. Your choice of race, climate, and use of pacers can make a big difference in slicing minutes off your time, and finishing strong.

In my best races, I almost followed a pacer. The pacers are either the officially-appointed ones, or those I designated to follow - my friends.

In 2013, I was pacing with my friend Melvin How for the early part of the Gold Coast Marathon, until his injury side-lined him. He still held a decent pace and an honorable finish. I earned a PB and BQ, thanks to his early fast-pacing. We were holding a 4:30min/km pace, and both aiming a Boston Qualifier (BQ).

This year, I followed the official Gold Coast Marathon Pacers, until the 2km mark, where I had to pee. Costing me precious minutes, and losing sight of the 3:15min/km pacers, I had to catch up with familiar faces. I designated them (in my mind) as my pacers, and kept up with them until my pace led me to overtake them. A few of the F1 Runners from Singapore kept me company for parts of the first 21km. My occasional running and racing-buddy, Andrew Cheong was my other pacer, who I kept in my gun-sight for most of the 42.195km. I was concerned about holding my mild lead of less than one minute over him. This year, my focus on slopes and hills gave me more confidence over the mild rolls of the Gold Coast. 

Thanks, pacers for egging me on!

Leadership Lessons: Be broadminded to run with faster runners. Ask permission to stick closely with these pacers. They can give us a massive psychological boost. The Gold Coast Marathon Pacers are so accurate that they guide you through to your potential PB. They also actively cheer you on, with positive energy and explicit encouragements. It is perfectly fine to follow them. Followers can prosper!

How To Be A Better Runner

How do you become a better runner?

Stay injury-free and improve on your weaknesses, is the simplified answer.

How do you stay injury-free?

By training within your limits (we have more physical limitations as compared to our mental ones), you can keep serious injuries at bay. Mild injuries may be unavoidable when you step up on intensity, prior to a race. Thus, my promotion of 'Run Less, Run Faster' is pertinent, if you are already plagued by persistent niggles and soreness. 

Your build-up to the race needs to be sensible and realistic. Give yourself SMART Goals, and be mindful of how well you can prepare. Thus, in your off-season you would do better to focus on lower-intensity, fat-utilising, pace. I recommend lower-heartrate running, swimming and cycling to enhance your 'aerobic engine'. Drink Bullet Coffee (or coconut-oil infused beverages before training on an empty-stomach) to engage your body's ability to tap into your endurance system.

Get quality sleep to recover fully and reduce stress. Eat 'clean' to assist your body to assimilate new body tissues. Eat all major food groups, and eliminate food that cause you allergies. Consume more antioxidants, protect and nurture your gut flora (bacteria), and be well-hydrated. Go 80:20 with your nutrition/meals, and treat yourself,occasionally, to some 'comfort food'. I am a fan of craft-beers after hard training, and appreciate indulging in my sweet tooth. Your fitness will assist you in your day-to-day activities; not just for racing and earning PBs. Focus on building an organic machinery that enhances your life, and promotes your sporting lifestyle.

Training-wise, be smart and enlist assistance in ensuring you optimise your efforts and structural abilities: running-gait, footwear, core-strength, muscular-strength, balance and proprioception, joint-health, and muscular weakness (critical point of incidence). Diagnose your abilities and do a SWOT analysis, and tap on your collective potential and work on reducing your weaknesses. Race occasionally, so as to familiarise with your race-pace (5km, 10km, 21km and marathon).

More of these will be covered in my new Ebook.

My Boston Marathon Journey

I am not a big fan of running. I love watching runners. I enjoy watching competitive runners on television. I enjoy the big sprints to the finish-line by Olympic-Distance triathletes.

I began long-distance running in 2003, having never gone beyond one 10km race in my life. I had assumed a middle-distance running career in my youth; mostly self-trained and driven by personal motivations. I studied all I could about running and runners. I lived and breathed Sebastian Coe, Steve Ovette, Jim Fixx (The Complete Book of Running), Dr. George Sheehan, Abebe Bikila, Frank Shorter, Bill Rodgers, Alberto Salazar, fartlek, interval training, cross-country, Adidas, et al. I was obsessed about running, doing it almost daily while pursuing an education.

I excelled in running although it was more a means to an end: To finish the session as soon as I could. My mantra was ‘Get it over’.

In 2004, I began doing triathlons and my first marathon. I was hooked on both. No, I did not enjoy running but I loved running faster and earning Personal Bests (PB) and Personal Records (PR).

The cool weather (end-winter) in July on the Gold Coast is conducive for a BQ/PB.

My first marathon yielded a 4:11; my second was 4:24 (with my first and only attack of ITB syndrome). That was when I discovered the need for deep-tissue massage before races. A spate of sub-4 hour marathons followed when I completed the Bangkok Marathon under the elusive 4-hour mark. When I earned a 3:36 in Singapore and 3:37 in Berlin (2010), I knew I had the capacity and capability to earn a BQ on my flip-side of 40 years.

I qualified for Boston Marathon in 2011 at the Standard Chartered Hong Kong Marathon (SCHKM). I clocked 3 hours 29 minutes and 59 minutes, which put me within one minute of the qualifying time of my age-group (45-49 years). With my first BQ, I applied for the lottery and was declined.

My second attempt to earn a BQ at the fast course in Berlin Marathon 2012 was marred by a hairline toe fracture two months before. I was diagnosed with that painful symptom during Ironman Switzerland, and I hobbled to an uncomfortable 4:00 finish. And, that was that.

Minutes after clocking my second BQ of 3:16 at GCAM2013.

My second BQ (and third attempt at a BQ) was at the Gold Coast Airport Marathon (GCAM), where I clocked 3:16. I was eight minutes within the revised BQ of less than 3:25:00. I also improved my PB/BQ by 13 minutes on my ‘Run Less, Run Faster’ approach: 3-4 running sessions of 10-21km each, supplemented by a triathlon diet (cycling and swimming). I applied for Boston marathon 2014 and was accepted into the 118^th edition. Despite strong objections from naysayers that it would not be possible on such a meagre running diet, I achieved it. It is important to strongly believe in your ability, training plan, performance, and be focused to accomplish the seemingly impossible. What is deemed ‘impossible’ might be ‘unrealistic goals’ at one time.

My next goal is to earn a stronger BQ for the 120^th edition of Boston Marathon. A performance near-3 hours would be deeply satisfying. I will begin serious training for it after completing one marathon (within Ironman Lanzarote) on 23 May. A narrow recovery and fitness training of seven weeks, will make it highly challenging after my 19^th Ironman attempt to hold less than 4:30/km throughout the July 2015 race.

I will share more of my Boston Marathon journey shortly.

Twitter Conversations: Shifting Thoughts

Twitter: A platform for text-based communication online.
Tweets: A short, text-based, message not exceeding 140 characters.

I have been back on Twitter over the past two months. I was focused on using Facebook as my main platform of communication, sharing my knowledge, tacit wisdom, and opportunities. My Followers have increased by about 1,000 since I activated my account. It was a passive 660, but the growth has been spectacular with many active connections.

I use Twitter to share my stories about my races, training, leadership perspectives, and social media insights. With the advent of pictures, Twitter functions like Facebook (FB) however with the 140-character-per-post limit.

I was invited to, and have joined a virtual running community called 'Earthathon' and I belong the group called 'RunderfulRunners'. We aim to cover 25,000 miles within a year as a collective group. I have just completed my first 12km, since I am preparing for Ironman Lanzarote (May). I have posted pictures of my new sponsors, too, spreading and 'sneezing' what I think are useful ideas.

My new Ceepo Venom bike.

I am also actively connected to communities of leaders, authors, social media experts, runners, triathletes, and inspiring people. Everyone is special and has something to express and share.

New race attire from Jabra.

I will update you on more of these conversational gems. It is good to be back blogging.

Run When You Can

Running is ubiquitous. It is a universal sport. It is as natural as taking a stroll, or running after the bus. You may be reminded by the way running has been integrated into our language:

Run away from danger.

People give you the run around.

Some people run away from responsibility

Others are on the run from the law.

Have you run your own business before?

How do you run your department?

Some run circles around us.

Perhaps it is time to make a run for it?

The house looks run down from the outside.

Beware the runaway train!

So, be mindful of how pervasive and persuasive running can be. This is my ex-colleague, Boon’s new blog. He is a PMET who is a talented, self-taught artist, who we enlisted for years for his visual art creativity. His art deserves a large audience because of his astute and acute observation of life.

Life imitates art. Art imitates life. Make the connection. Run for your life.

Measuring and Maintaining Highs & Lows

There’s lots of talk about time: in the long haul or in the short-term. Investment consultants and gurus are confusing us with terminology and jargon that sound more impressive than expressive. In a time of great confusion and uncertainty, clarity and simplicity are key considerations when leading and influencing minds and hearts.

Last year's Mount Faber Run result.

In most of what we do, risk is involved. There are implications and consequences for each decision we make in a relationship. How do you assess risks? How do you maintain your sense of professionalism in your business? How do ‘reset’ when you get ‘upset’? How do you ‘time out’ when you experience ‘down time’? Who do you trust during ‘down-turns’ of the economy? That is why regular measurements and calibrations are relevant. Yesterday's 10K race showed an improvement of two minutes, which was deeply satisfying despite missing a podium placing by two spots. So, relative scores via ranking, personal timing, and annual positions are measures of progress or diminishing performance. 

Same race, one year later: An improvement of two minutes.

In running, when we get winded we need to slow down. That is why ‘keeping to your pace’ is so important in training and racing. Once physical fatigue sets in, we will want to ward it off for as long as we can so as to complete the race. Measuring and using recent data can be vital to our peak performance. We consume nutritional aids or take naps, so that we can ward off mental fatigue when we write or present papers or research data. Thus, pacing is as important as creating a sense of balance and perspective in our lives. Actively balancing our priorities is a skill and awareness we need to develop, so that we do not lose sight of the fact that we are living our lives, and need to engage our foresight and insight.

Leadership Lessons: Which kinds of measurements do you take regularly? How do you know when you re making progress in a project? What do you do when the ‘alarm bells’ ring? Which contingencies do engage when are falling behind, or faltering?

Running Through 2012

Whatever you believe about mankind’s demise or rise from the ashes of despair, I believe that running will continue to be a strong global Movement. Humans have been psychologically wet-wired and geared for running towards (pleasure), and running away from (pain). You can wreak havoc with your brain if you trust the Mayan calendar, or you can create your own.

Have you made preparations for your inaugural or even umpteenth race? You could run your first twilight or sundown marathon, qualify for the MR25 club, complete your first biathlon (swim & run) or off-road, obstacle course. Here is a schedule of exciting physical activities (courtesy of Running Lab) for the first five months.

In case you missed top-Singaporean marathoner (and SEA Games gold-medalist in triathlon), Mok Ying Ren’s piece on post-racing blues.

Run far. Run short. Run when you want. Stop when you choose to. Time is what we make of it.

It May Not Hurt (Much) to Take A Break

The reality is, few people will be fondly remembered for coming to work early, leaving later than others. That is old school and out of date. Result and performance matter more, than putting in the lengthy, unpaid, overtime hours. We are the sum of our efforts, but not because of it. Effectiveness and efficiency ranks higher than people who look busy, are unproductive, and slow in their movements.

One thing we can draw from triathlons and journalism is: fail to meet the deadlines, and you are done. It is painful to watch swimmers being dragged out of the swim leg of the Ironman triathlon for failing to meet the 2 hour 20 minutes cut-off timing. You have 17 hours (exactly) to complete the 226K of swim, ride and run. You need to respect the stringent guidelines for each discipline/phase, for therein lies the challenge of sports. Faster, stronger and higher – these are and to be the Olympic ideals.

If your work-life dominates your entire being, then it may be eminent that you may seriously need to take a break. Request for the nearest duration of leave days you can use. Workaholics are employees who allow their work to dominate and desecrate their lives. All work and no plays, does dull your mind and body. If you choose to bring work home, you do it out of your choice. If you think it spells into future results, do it for deliberate and clear reasons.

If you think that as a marathoner, that you must do 70-90 kilometres a week of running then that is your belief. If another runner attains similar if not better results than you do with less mileage, then you need to recognise that. There are many variables to factor in for sporting excellence, and over-training may not be one of them. Some of our elite age-group runners run only three times a week, and supplement this activity with cross-training: star-climbing, hill-running, weight-training, core stability work, cycling, swimming, and others.

I just took a two-day hiatus from work and endurance training and did some travel. One of the physical discomforts I experienced was newly found, soreness and stiffness in some of my muscles. I may have exercised some muscle groups used in retail-therapy, or it could be my body responding to rest. When muscles heal during inactivity, they may feel weak and sore. Fret not – it is merely nature’s way of repairing overworked muscles and weaving a stronger fabric. That way, you will be cut out for the work when you begin training or racing.

Leadership Lessons: Take time to smell the flowers. If you are Type-A, learn to slow down occasionally. If you are pushy, hold back your forcefulness. Push through with your earnestness; yet pull with your influence. There are more to life than work and play; explore, discover and enjoy. Work less, however work effectively.

Floating On Your Performance

I love watching runners who seem to ‘float’ when they run. It is as if they possessed the winged heels of Mercury. This is especially more so with lighter runners, who may be less muscled in their torso, however have dynamically efficient legs with high turnover. You recognize the style: small strides yet large cadence. This morning, at the East Coast Park I witness a few runners with such running prowess and abilities.

Last weekend, I observed that all the elite runners at the New York City Marathon 2011 were frequently floating over the challenging five-borough course. Excellence in long-distance is measured by economy of movement, finesse, and a distinct gracefulness that hard training and frequent racing creates. Such ‘fleet-footed’ and ‘light-footed’ runners seem to skate over invisible ice, and move like fast animals. Think of the gazelle, horse, fox, panther and cheetah – functional muscles that move with power and certainty.

In the FINA Swimming World Cup 2011 held in Singapore last weekend, the top swimmers were skimming on the surface of the water. Singapore’s Tao Li lost to the world-record holder by half a second, and she was certainly floating over the dense and splashing medium.

Our body’s ability to sense ‘floating’ can be attributed to many conditions. Being on cloud nine, being in love, having a sense of recognition, and enjoying a sense of achievement can be a heady feeling. The sense of euphoria that comes from the ‘runner’s high’ or the sense of ‘winning’ can be addiction-forming.

Leadership Lessons: When was the last you floated on a splendid performance? What do you do to create natural moments of euphoria? What have you done for your staff that created a shared sense of accomplishment? How often do you celebrate your team’s success? Do you often catch people ‘doing right’?

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