For Saturday: Heads Up for the Ultra-Marathon of the Year

 MR25 Ultra-marathon will take place end of this year. MR25 is the Macritchie Runners 25 (minutes for the 5K trail route) club. As long as you complete the 5K (men)/4.8K (for women) under 25 minutes, you are eligible to sign up as a member.

Prior to this, several long-distance marquee, running events will preface it:

a)    Army/Bay Run (21K)

b)    Northface 100 (50/100K)

c)    Standard Chartered Singapore Marathon 2011

Auditing Yourself

On Tuesday evening, I did a 10K tempo run on the East Coast Park (along our artificial beach – essentially, reclaimed land). This evening, I decided to do a half-marathon tempo run prior to my trip tomorrow. I aimed to complete it at a 5:00 min/K pace. I managed to complete the run in 1:43, at an average pace of 4:55 min/K. I was pleasantly surprised, considering that I have barely run over the last few weeks, except for a 21K race and a 5K cross-country time trial within the last three weeks. My last long run was the Gold Cost Marathon on 3 July where I did a 3:32:07 (two minutes off a second BQ timing). My recent, additional riding and swim drills sessions may have engaged my body to handle more intensity for harder runs.

Throughout my long run, I kept reminding myself to be aware of several salient points:

1)    My Rate of Perceived Exertion: How I felt on a scale of 1-10, so I did not flat-line prematurely.

2)    Checked my measurements on my Garmin 310XT watch (heart rate, distance, average pace per kilometre).

3)    Leaning forward instead of upright (Justin Granger reminded me that I was reducing my speed because of the braking effect).

4)    My thirst and hydration level; as well as my blood-sugar level (I lost some steam towards the second-half of my run).

I met medical doctor, Derek Li, who was obviously running hard this evening; he is an elite age-grouper over the Olympic Distance triathlon. I also met 12-time Ironman triathlon finisher, Clifford and his partner, Min (who is getting fitter and consistent in her running sessions). As I run mainly in my triathlon race-gear, I do attract the occasional curious looks.

Leadership Lessons: Be aware of your surroundings. Conduct systems checks occasionally. These personal audits keep you in good stead, so that you do not deviate or lose focus on your purpose. How often do you audit your values and beliefs? How do you stay accountable to yourself and others?

When Your Day Drags On…

We face challenges each day in various forms: crises, disagreements, arguments, emergencies, and last-minute requests. The impact range by the range of mild irritants to annoyingly long meetings to conflict with people at the workplace can be minor or severe. How do you face them, before you declare a face-off or stand off situation? And, it can grow to feel like a very long day. Think of the television character, Jack Bauer and his very long day, translated moment to moment, over 24 episodes.

Albert Einstein described his Theory of Relativity well; everything is comparative. We can compare ourselves against others, yet we need not have to emulate them completely nor copy their strategies or techniques exactly. Stop following and start leading! Realise your own potential. Be the best YOU, you can be!

Chrissy Wellington describes it well in her interview. ‘It’s all about keeping calm under pressure and knowing that triumph and disaster are one and the same thing. You can win or lose, and often losing can be just as much of a learning experience as the victory can.’ An ultra-marathon or Ironman triathlon is a full-day event, and it can go into over-time, with no extra pay. How do you endure and persist through a challenging day, fraught with excitement, mood dampeners, un-welcomed surprises (usually mechanical crises) and unfriendly weather.

Matthew Wong provided a comprehensive report of his second Ironman triathlon in Regensberg, Germany – a weather-unfriendly day for 2,000 participants. Congratulations, mate on your achievement!

Fear not - all is not lost. Being prepared helps us manage some of these crises. Openness to whatever punches our way helps deflect some of the painful impact these close brushes make on us. Resilience gives us some strength to rise up when we are dropped temporarily. An obstacle is merely a setback, which can be worked around or through if need be. If a sprinter drops a hurdle on the way she continues, as she is not penalized. She still needs to complete the race unfazed, assuring herself that it is all right and mistakes happen.

Leadership Lessons: How do you manage a day when things go awry? How do you cope with adversity, exigencies and uninvited guests? What is your self-talk like when you begin to drag your feet? 

*****

Yesterday, I ran a tempo run for 10.5K at sub-5-minute pace. I felt better since the sniffles were kept at bay. My legs stepped up to the challenge and my lungs cleared up our issues. The last few weeks, I felt irritated having to clear my nasal passages. Snort missiles were not pleasant to look at, or be at the receiving end of. Today’s midday swim drill session and evening 2-hour ride was a good indicator of my fitness before my long-distance triathlon race in mid-September. One more workout tomorrow before I head off, to cash in on my frequent-flyer points. Looking forward to next Sunday’s King of the Road 16.8K run! Onwards!

Remakes and Re-imaginations

When director Tim Burton remade ‘Planet of the Apes’, he used the phrase ‘re-imagination’. When you remake something in you own image or vision, you are realizing a long-term goal or dream.

The films ‘Conan the Barbarian’ and ‘The Thing’ will be released soon. There is a degree of directorial stress attached to remakes – would it be better than the original? Poor versions that pale in comparison to the first release get criticised for being untrue to the original. There is only so much diversity that the film director can inject before the film disappoints the fans. Different directors have their own visions of the final product; the Batman franchise has yielded various versions with increasing levels of interests and box-office impact. You cannot stop fans and critics from making comparisons (sizing it up for similarities).

The same thing goes for anything you put an investment in – emotional, mental, and physical – will I be better? Having spent some time in a sport, am I getting fitter, further and faster? How do I know I am headed towards the pathway of progress I chose? How do I know I am deviating from the final ‘Big Picture’?

The vision is not something to be readily compromised, for if it were, it would have a flaccid purpose. A compromise is still a promise, yet what you give and take may take away the vision to oblivion. How do engage in your reciprocity instead of renege on it?

Leadership Lessons: When was the last time you re-imagined something? Do you create a clear vision of the future with your staff? How do you articulate your company’s vision to your staff? How often do you use visualization as a tool to articulate the future you expect? When did you last re-think your annual business plan, strategies, work practices, management style, and leadership approaches?

10 Steps Forward to Better Running Results

One of my colleagues was startled to see a runner, barefoot, running in the Central Business district (CBD). I assured her that this would be a common sight since runners are beginning to embrace the unshod revolution/evolution. However, barefoot runner is not for everybody. Enthusiastic barefoot-naked runners have been known to earn injuries including fractures to their toes and forefoot. Ease in gradually if you intend to take the natural style of running as you are activating latent muscles spread over 26 bones.

Here are pointers for those doing their first few distance races, from 10K to the full marathon.

1)    Measure your training efforts with heart rate, cadence, distance and Rate of Perceived Exertion (RPE).

2)    Invest in a heart-rate monitor, and if possible, a watch with GPS capabilities. Focus on Zone 2-3 heart rates and stick with it with discipline.

3)    Run, at least, three times a week. Do one long run, and two shorter ones (Example: 21K, 10K & 10K).

4)    Consistency is the key. Stick to regular running sessions.

5)    Vary your surfaces, including sand, road, grass and off-road (cross-country). These work different muscle groups of your legs and feet.

6)    Include strength work: run on hilly courses. A short hill will do: just charge up slowly and accelerate at the last one-third near the top of the hill. Lean forward as you ascent, and avoid accelerating downhill.

7)    Include speed work: run intervals on track or a route that you are familiar with. 400m, 800m or 1km interval sets are preferred.

8)    Develop your core: do one or two core sessions weekly, including resistance training. Circuit training or CrossFit session are useful.

9)    Rotate shoes: never run on the same pair, especially after a long run you want the material to regain its structural integrity.

10) Wash your shoes as soon as they get stinky. Toss in a pail with washing detergent after a long run as the shoes soak up lots of moisture even after sweat wicks away.

New Balance, Vibram Five Fingers, Brooks have launched new minimalist shoes. Check them out if you are considering less supported shoes as part of your training regime. It will take many weeks before your feet become conditioned for longer distances, so take each easy with two sessions of 5-10 minutes per week to build up your feet strength. You calves will be sore after each run, so remind yourself to stretch before you cool down.

Photo-credit: BPM Sports, Running Clinic with professional triathlete/Ironman 70.3 champion Pete Jacobs.

Leadership By Expression

‘Express yourself…’ ~ Madonna, pop-music icon

Your leadership style is based on your personality. An introvert will express himself/herself in a more inquisitive way, through questions, and actively listening. An extravert will be more inclined to share their private thoughts openly, preferring to answer questions. Our preferences do guide us, naturally, to express ourselves, and our leadership differently.

People will judge us no matter how you project yourself in public. How do you assert yourself in conversation, as well as in your writing? Are you more asking or telling? Do you offer others a chance to convey their ideas? How much do you present of your leadership when you apply the ‘golden silence’? Are you only a follower if you choose to read instead of respond?

If you initiate or participate in a discussion on social media, how are you leading? If you choose to refrain from commenting, how much of a leader are you promoting? If you correct a piece of factual inaccuracy, how do you do it without a friend (or friend of a friend) losing face? There is authority and responsibility in our role as a leader, so how do we maintain each aspect?

Leadership Lessons: How will you express your influence this week? What will you do differently when you lead? How will you lead in your written correspondence? When did you last start a discussion thread on Facebook or Twitter and lead in the process? How long did it last before you terminated it, and how did you discontinue the process?

Time For A Change

I woke up later than planned this morning, yet the extra sleep did me good. I learnt from my friend, Poon that he trained when he awoke. In others words, he is not bound by the conventions of an alarm clock. I did my near-80K worth of riding along Coastal Road (a popular stretch of pancake-flat road circumventing the airport), the third of this week’s menu. My focus this week has been on the swim and ride: 4 swim sessions and 3 rides. Cumulatively, they add up to quite a busy week of triathlon training. My racing month is ahead, beginning 27 August with three runs and one long distance triathlon. My evidence of this week’s heavier exercise menu: over-exposure to sun (without the aid of sunscreen) and heavily tanned, exposed arms and legs.

I drank a fair bit of water in my swim drills sessions. I am so focused on flotation and gaining distance. The Total Immersion (TI) exercises of side-kicking, facedown kicking, and fist-swimming are used to build water confidence.

In my rides, I focused on sticking to a specific heart-rate zone, mainly Zone 3, not exceeding 150bpm. I emphasised smoothness in pedaling, and avoiding the need to cruise often. These were the changes I deliberately made in my training schedule to effect, hopefully, useful results in the near future. Not easy at times, however I feel the results are kicking in. For change to occur, we need to ask questions about the change, plunge into it, immerse in it, focus on the future, and continue learning. 

Congratulations to Pete Jacobs and Belinda Granger for winning Ironman 70.3 Philippines! I have attended training clinics with both Australian professional triathletes this year, and learnt heaps. Pete is an upcoming star in long distance triathlons (who successfully defended his 70.3 title) Belinda is an enduring, 14-time Ironman winner and Hall of Fame recipient.

Just watched the $163-million action flick, Cowboys and Aliens that stars Harrison Ford, Daniel Craig (current James Bond) and Olivia Wilde (Tron 2: Legacy). The action picks up after the first 30 minutes, as the director was establishing the key characters. Craig is a gunslinger-bandit with amnesia who engages in an uncomfortable alliance with a ragtag, motley crew comprising native Americans, domineering ex-colonel, small town-folk, bandits and a mysterious, beautiful lady to rescue kidnapped family members. Craig looks fit with very low-bodyfat musculature, is credible on horseback, and wields a deadly handcuff-bracelet that fires incendiary blasts when dangers lurks. Overall, it is a fun and watchable film that takes a dig at history and the plausible plot that predatorial aliens could have invaded Earth a century ago. Science fiction and American Western history make for strange but watchable bedfellows!

Film poster credit (Cowboys & Aliens): Copyright belongs to Universal Studios 2011

Your Opinion Is A Theory!

If you think you are right, you may be. Or, you may be wrong.

Opinions are based on facts, and some are based on assumptions.

In recent weeks, I have read and researched much on running styles and running shoes. Here are some differentiations of the three major styles of running: barefoot, barefoot-inspired minimalist shoes, and forefoot/Chi Running/P.O.S.E. styles. Here is a brief summary of current running philosophies and movements.

Barefoot: Deeper bend in knees; more cadence; lighter landing (nearer to ground); need to ease in gradually; calves and feet will be sore for several weeks. Read Barefoot Ken’s book, Barefoot Running Step By Step, about how to run without shoes without being injured!

Minimalist Shoes: Less built-up; lighter; landing more on mid-sole or forefoot rather than on heels; Vibrams Five Fingers shoes are still shoes and expensive. The latest inductee to the hall of minimalist shoe has to be the New Balance Road/Trail shoe, Minimus. It boasts a more developed sole by Vibrams.

Forefoot running: Leaning forwards; need to control pace; reliant on gravity; more cadence/turnover of footsteps; can cause injury to toes; more extension of knees (not as bent as barefoot running); preferable to attend a workshop like Chi Running or P.O.S.E. method. These methods engage your core muscles, teach you to run freely, and be aligned with your natural musculature.

Which is the best way? There is none, as style is dependent on variables such as physical structure, biomechanics, kinesiology, and habit. In order to develop our speed, strength and endurance train over different terrain: road, track, off-road (trail) and hills. Do varying distances with various intensities, and learn to be disciplined about pace.

Run with naked feet, run freely, and run on all surfaces. Happy running!

Book Review: Where Good Ideas Come From (Steven Johnson)

Steven Johnson returns once again in print after his insightful, bestselling Everything Bad Is Good for You and The Invention of Air to address the universal question: What sparks the flash of brilliance? He answers in his infectious, culturally ubiquitous style, using his fluency in fields from neurobiology to popular culture.

Steven Johnson is a science writer, once a rare breed confined to the academic domain and textbooks. With the emergence of science and social journalism, and journalists venturing into investigative science and social sciences, this genre has become popular with the mainstream reader in the past decade. Thomas Friedman’s best selling, The World Is Flat is already in multiple editions and variants have emerged (updated, expanded and made contemporary) including the 3.0 version!

Steven Johnson has made his book, Where Good Ideas Come From highly readable, if you enjoy:

1)    Innovation and innovative practices

2)    History of inventors

3)    Inventions and their origins/inspirations (Appendix covers all major inventions from the years 1400-2000)

4)    The merging of theories (evolution), chemistry, ecosystem science, social history and geography.

And, even if you did only possess only a cursory knowledge of each of the disciplines mentioned, you would still discover something useful. How are coral formations one of the most ecological clever and sound structures in architecture (and how it clicked with Darwin)? Why were some of the key inventions of the last few centuries (like the World Wide Web), actually collective innovations? Is invention still predisposed in the realm of solitude for the Lone Wolf, or is it a product of Collective Thought? In other words, for every secrecy-bound company like Apple, are there others equally successful that are the antithesis: open environments, networked, non-marketplace-bound products and services?

This book is also suited for soft-necked, armchair, workstation-bound, intrapreneurial types – those delegated with the responsibility of engaging an innovative culture at their workplace. Would this dream be realised, or is it still a pipe-dream - a small horn tooted, perfunctorily, by uncreative, left-brain dominant managers? Johnson attempts to address these issues, and I believe his argument goes full circle, and he succeeds on an optimistic note, however with some useful caveats. Johnson identifies seven principles for the genesis of ideas, and the conditions for development of good ideas for our careers, companies, personal lives, society and culture. He makes us reconsider our paradigms about the concept and business of invention and innovation.

His final chapter, The Fourth Quadrant may sound familiar with fans of financial-guru/author Robert Kiyosaki, yet it has nothing in common except a quadrant. The simple 2X2 matrix covers the relationship of individual/networked inventiveness and market/non-market orientations. It threads all the principles he proposed earlier seamlessly. You may wish to link it with other models of product differentiation, financial literacy, and brand values.

Highly recommended.

Learning From Other People’s Experiences

This morning, I chose to train with two professional triathletes. Through Nicole Gallagher of local coaching company, BPMSports I did a track running session with Belinda and Justin Granger. Belinda has won 14 Ironman triathlons and placed consistently high at the World Championships in Kona.

Justin coached us today including his wife. After an 800m test run (at even pace), I qualified for Group 2. This meant holding 1:30-1:35 for 400m, with 200m jogging for recovery, for 8 laps. Group 1 had to do 10 laps with a faster pace. I ran with Belinda and another two runners. The lady dropped out from the pace after one lap, and I stuck closely with Belinda and the chap for six laps before I dropped my pace to 1:39 for the last two laps. Justin gave me encouraging feedback, mainly to lean more forward. After the workout, the Grangers shared some useful tips including the fact that they enjoyed working with triathletes as the latter never seem to give up on the hard work. They may take a longer recovery set, but they complete the work. I was pleased with my effort although running at 6.15am was a challenge unto itself. Their recommendation for speed-work seemed daunting: aim for 20-25X400m in each session. Mirinda Carfrae did this to do well for her runs in both 70.3 and Ironman distance. If it is good enough for professionals and elite athletes, it may be worth considering seriously.

I enjoyed my training session with the pros and age-groupers, although I had to rush off to attend a Train-the-Trainers certification. As luck would have it, I sat next to a New Zealand trainer/consultant, Mike Matthews who did sub-12 hours Ironman races about 15 years ago. At his best, he ran 1:20 flat for half-marathons and about 3 hours for the full 42.195K. A former cross-country runner and barefoot runner, he recommended me the following menu:

1)    Run off-road/trail at least once a week, running fast uphill and including fartlek (speedplay).

2)    Avoid junk miles – endless miles with no purpose.

3)    Ride not more than four hours, with occasional fast bursts/intervals (1-2 minutes sprints with recovery spins).

4)    Do bricks: run off up to 60 minutes, after a reasonably hard bike session.

5)    Swims should include hypoxic breathing (anaerobic, holding of breaths).

With Ironman New Zealand confirmed, my second Ironman for 2012 may be some of these choices: IM Korea, IM Switzerland, and Norseman. The latter is an extreme 226K that expanded itself this year due to cold weather and cold water. Participants swam up to 4.8K and rode 200K (instead of the usual 180K) before heading for a marathon that includes hilly terrain. Malaysia’s Tee Boon Tiong (in blue long-sleeved sweater in photograph) completed his quest for personal Viking victory in about 20 hours.

Here are Macca’s thoughts about his recent ITU race and injury, and how his plans to qualify for the Olympics may be affected.