New National Record in Charity Mass Swim

Part of the record-breaking swim team. Thanks to Dennis and Dr Jolene for organising this event through SAFRA.

Gary Pryke, secretary of TriFam swam 302 laps (in total; seen with certificate by Singapore Book of Records) to bag top prize for most distance covered; Han Low (tallest) wins third place.

Lessons Learnt From Berlin Marathon 2012

1)    Ensure that you are injury-free before racing. I raced with eight weeks of non-running activities after I was diagnosed with a stress fracture to my left foot. A few short test-runs gave me the confidence to race in Berlin.

2)    Check for symptoms, and the emergence of symptoms before, during, and after your race

3)    Post-race injuries can take 2-3 days to show. After the adrenaline and endorphins fade, the pains surface. Bruised toes, chaffing and blisters take about 24 hours to fully express themselves.

4)    Race with adequately cushioned shoes, but never brand-new ones. Alternate between two pairs, just in case one pair is wet or deteriorates.

5)    Be vigilant about your position, relative to others. Misplaced steps can lead to injury.

6)    If you need to walk, drink to the side of the road (away from runners), or stay in the middle of the road.

7)    Stick to your training plan: nutrition (as you trained with), hydration (avoid the sports drink if have GI sensitivity), electrolytes (bring your own salt tablets), pacing, heart-rate limits.

8)    Enjoy the last few kilometres of the race, as you put in your last ‘bursts’. Remember to do your post-recovery upon crossing the line: water, carbohydrates (simple), mild stretching, lymphatic draining (lie on your back with legs raised), and ingest more liquids. Keep walking until you reach home.

9)    Always have travel insurance. My luggage was misplaced in Berlin when I arrived in London. It is unpleasant to have to wear yesterday’s clothes.

10) Carry an extra set of clothes, including a sweater. It can get chilly onboard. Dress to avoid windchill during a cold race. I wore a hoodie (to keep my head warm), compression top and bottom, added a long-sleeved riding top, and running-shorts (for modesty reasons). A wind-breaker or sweater after the event helps ward off any risk of hypothermia.

Berlin Marathon 2012: Race Day Report

I awoke at 6pm to get myself mentally and physically prepared for my race. It was important that I did not experience gastrointestinal upset during the race. ‘Runner’s stomach’ is a very unpleasant and uncomfortable condition. I enjoyed a light breakfast with a strong cup of coffee, before we departed for the flag-off point on foot. The 1.5K-walk was a chilly one, but I was wrapped up well in two layers (compression wear with a long-sleeved, riding-top). The walk served as a mild warm-up.

Upon reaching the Brandenburg Gate, it was packed with eager runners squeezing their way to their respective pens. I finally found my place in pen E (3:15-3:30 expected timing), and squatted there. I realized I earned my place there and no post-injury mindset would deny me my spot in a prestigious Big 5 Marathon with 1 million spectators, 40,000 runners, 80 ‘live’ bands, 8 world records and the one chance to complete a 42.195K run. Berlin Marathon, New York Marathon, London Marathon, Boston Marathon and Chicago Marathon are the Big Five ‘World Marathon Majors’ series, and ‘must-do’ races for marathoners.

The gun went off exactly at 9.00am, with the professionals leading the way. I inched my way forward and it took just over-5 minutes to cross the start-line. I engaged my Garmin 310XT to measure my own timing.

I set about running my own race at my predetermined pace of 6 minutes per kilometer. I vowed to conduct regular systems checks/self-assessment during my course: rate of Perceived Exertion, heart rate, pains and discomfort on injured area, cramping/tightness, fluid intake, and GI problems. These checkpoints were crucial to my main goal of completing the race in decent time, and with no risk of further injury.

I was doing well for the first 21K until I realized I could not hold the pace for too long. 1:53 was conservative pace for a half-marathon, if I were to earn a negative-split. However, I knew intuitively that today was not the day when I lost speed for the 3:30 pacer. If I could keep up with the 3:45 pacer, I could still earn a decent timing. Eight weeks of no running, except three short, test-runs the week before the marathon meant that I had to pay the price. I had lost precious fitness after Ironman Switzerland (15 July), and my swimming and riding merely maintained some degree of my aerobic fitness/endurance. My legs lacked the strength, stability and conditioning to run at a sustained pace for at least 30K.

My pace started to dwindle after the 25K, as I was not conditioned to hold the race-pace for longer. Once I lost sight of the 3:45 pacer, I knew I was on my own. Damage control and revision to my race-goals had to be made. My mental calculations and decision making was akin to taking the finals in my GCE A-Levels. Distance-running and racing is a stressful sport if you aspire to develop your excellence and personal mastery. I feel exhausted, mentally and physically, after all the mental arithmetic and physical gymnastics.

I was relieved to cross the line after a fast last kilometer (through the main shopping belt, akin to the Gangnam area in Korea), encouraged in a large part by the many fellow runners who were determined to break the tape. Buoyed by the many spectators, volunteers and runners I floated to a happy finish marked with many deliverables: a safe run, no symptoms of injury, no GI issues, achieved goals, and pleasant positive emotions at the end of this race. A mild disappointment may have been not to crack the 4-hour mark (missed by 57 seconds), and potential for a PB/BQ were I not injured. However, this became water under the bridge when a spectator hung my medal around my cold neck. Berlin and the marathon has a special place in  my heart for its energy and enthusiasm bestowed to athletes and tourists.

I received my preliminary results after my exit from the recovery area. 4:00:53 was not far off my expected mark of 4 hours. My original goal was 4:30, to which I revised a few times based on my recovery progress. To think that I almost threw in the towel for this race after I was properly diagnosed with a stress fracture of my metatarsal. I was pleased that no troubling symptoms manifested themselves throughout my race. My lack of race-specific fitness can be addressed in two months before the Standard Chartered Singapore Marathon (2 December). Thanks to Dr Roger Tien for treating me, and Dr Bao Ying (both of Changi Hospital Sports Medicine Centre) for keeping a close eye on my training exploits. I also appreciated my well-intentioned friends for helping me refocus on my goals. I was glad to have run the race than play frustrated ‘spectator’.

I spent the rest of the evening having dinner (knuckles and beer) with Kum Tho and Derek: KT scored a 3:53 and Derek 3:57 (his PB). We cheerfully reminisced about our officer cadet days, and the untold stories we harbored. We noticed many of the patrons at Paulaner’s (a popular microbrewery/restaurant franchise) wore their finisher’s medal with pride. I believe that they valued this event at various depths of meaning and relevance. I was pleased for them. I wonder how I would look like with all my finisher’s medals around my neck. No point risking whiplash, I reasoned. I will have my proper shot at the Boston Marathon in 2014. 2 December – here I come!

Berlin Marathon 2012: The Expo

It is less than 24 hours away from the Berlin Marathon.

I enjoyed the 3-day race-fair, which is three stations from where I am domiciled while in this history-rich city in Germany. I spent 3 hours in total, discovering new products, making my purchases, drinking non-alcoholic beer (sampling was in abundance), and meeting race champions. My race-kit collection was smooth, fast, and fuss-free. There were enough volunteers and counters to not create any bottlenecks. I met many runners swathed in almost every marathon/half-marathon known to humankind. I saw skinny runners bedecked in sweaters from NYC Marathon, Boston Marathon, Tokyo Marathon, Rock & Roll Marathon, and Berlin Marathon.

I was very pleased to meet Normann Stadler, Ironman world champion in 2004 and 2006. He was working at the Woolf booth, and I thought he looked familiar. As I write this, Normann is well and healthy after his surgery a few ago, and he is fit to race. However, this family-man does not feel strongly compelled to race. The German, uber-biker, has proven himself twice over that he is one of the living legends of the 226K triathlon. It was a rare treat to meet this friendly champion and fiercely competitive triathlete.

I also saw the world-record setting shoes of champion marathoners, on display at the Adidas hall. Yes, Adidas owns a hall to itself with its huge display of running and triathlon-related products. I enjoyed playing with the large, interactive, panel that chronicled new shoes. The new Adi-Zero 2 is a very light, minimalist shoe that was featured at this gigantic race-fair.

I wish all runners and roller-blading athletes a safe race!

In-Transit & Transitions

I am now on a 6-hour transit in the airport. Thankfully, frequent-flyer status on Star Alliance has allowed me access to the lounge. This proves useful as I can do some work, while lounging around with free, wireless access. I have two more flights from London to Dusseldorf, then to Berlin for this weekend's Big Dance.
While here, I met a running-buddy team: Both from Hawaii, and enroute to a marathon in Portugal. Kamika Smith is a 150-marathoner finisher having done the 50-States and 100-States races! His friend Lisa Ledesma is a first-time Ironman finisher (Louisville, Kentucky - a hot and rolling race) and serial marathoner (35 and counting). We recognised each other by our finisher backpacks. We exchanged notes about racing, nutrition, and the races we had done. Of course, we would track our races through Facebook. I received a couple of race-related correspondence as well as well wishes on this social network this morning. Thank you, friends and I believe that my foot is holding up well.
How we spend our time is our prerogative and priority. We can waste or while it away, doing the mundane and meaningless. Yet we can create many experiences of worth, while respecting somebody's sense of time and territory. Transitions are shifts in time, not just punctuations in our time-lines. Make your moves and be aware of your movements, as you place and displace yourself through your travels ands travails in your life.

Drawing From Your Experiences

What does it mean when somebody says ‘learn from experience’ or ‘sharing your experience’?

Learning from your experience builds awareness, introspection, and wisdom. If we make an active and concerted effort to reflect on what when right or wrong, we may benefit when something similar occurs in our future. Otherwise, we haven’t really learnt the lessons from our failures or non-starters.

You can extract the abstracts (i.e. lessons) by constructing a framework of success. Find out what works, and test it out in your existing model of effectiveness. Even in intangible things, we can mine them for their relevance. Our abstracts can matter more than pure wealth. That is why many of us pursue our sporting passions and enjoy our sense of achievement and fulfillment. Each celebration, achieved goal, milestone, and award received raises our sense of personal importance, confidence and self-esteem. These abstractions do matter or else they become pointless.

Leadership Lessons: How can you share somebody’s experiences? Unless you were involved in a similar or the same experience, it is still subjective. If we are not careful, we may end up speaking in clichés – like spouting out-dated idioms and proverbs. When adopting best-in-class practices, do that which has worked and continues to work well. As long as you continue to benefit from a process, keep doing more of it until diminishing returns set in.

Countdown 6 Days More To the BMW BERLIN MARATHON 2012

Altogether, registered to go and conquer their goals and dreams, will be 40,987 runners from 125 countries, plus about 6,000 inline skaters and about 11,000 participants in the Breakfast Run, over 8,000 in the school mini-MARATHON, and more than 1,000 kids at the Bambini Run. It is expected that over-65,000 athletes will be on their feet on the weekend of 29-30 September.

The BMW BERLIN MARATHON is the largest, one-day, sporting event in Germany with approximately one million spectators along the marathon course through the historical German capital.

Once again there will be a world-class line-up at the start, and leading the pack will be Geoffrey Mutai of Kenya, who ran the fastest marathon of all time in 2011, finishing in Boston in only 2:03:02. While that oldest race (in th world) did not qualify for a world record time, Geoffrey Mutai will now do his best to beat the official world record time of his fellow countryman, Patrick Mackau (2:03:38) set a year ago in Berlin on the course known for its speed and flatness.

I will be racing with a team of Singaporeans including one of our fastest female runners, Sumiko Tan as well as former-military friends (including Derek, Kum Tho and See Mong). I have begun running and look forward to pacing myself well for a hard-earned medal.

Teams Dynamics Matter In Talent Shows

The recent addition of female performers, Demi Lovato and Britney Spears was a wise decision for TV talent show ‘The X-Factor USA (Season 2)’. The younger, feminine energy of established recording and performing artistes balanced the mature, producers in the form of L.A. Reid and Simon Cowell. Each of the panel of four judges has their own credibility, based on their respective capability, interests and capacity found in their own competencies. Judging on a talent show is fairly new to both lady judges. L.A. Reid draws upon his experience from his recent, and first season of X-Factor USA, and Simon Cowell is the most experienced as he created this show, and heads the team of judges. He is also the blunt, barefaced, critic notorious in ‘The American Idol’ which he led since its inception; he left the series in the last season.

Team dynamics is about the energies of team members during their interactions with each other. In most cases, this will involve some degree of conflict due to professional and personal disagreement. The dramas are part of the allure of television reality series. That is why the adventure reality-series, ‘Survivor’ is into its 25^th installment (in The Philippines). Audiences enjoy the tensions ad turmoil fraught of dramas so that they may engage their own informed conclusions about each character and personality of the contestants. Drama, leaks, gossip, rumours, tension, shenanigans and scandals attract viewership, and are part of the measure of success. Boredom leads to poor ratings and the cancellation of shows. Simon Cowell was quoted in Wikipedia as saying: 'The new panel will be dynamic and will work really well with the changes...'

Furthermore, this series will draw upon the endurance of each judge, as it is a long-drawn process that includes critique, selection, mentoring and more selection. Decision-making will move from team to individual to audience. Each judge will be placed on a slide, to be examined under a microscope of scrutiny.

Leadership Lessons: How well do you work with/in teams? How do you manage and lead other people’s teams? How do you integrate and interact within a team? What is your biggest challenge when working in a team, and how do you attend to it?

Updates on My Sporting Condition & Boston Marathon 2012

I have decided to run in the Berlin Marathon on 30 September. This is a world-class full marathon, where the world-record was set before. This course is pancake-flat, punctuated with key landmarks of this city with a rich history. Many attempt their Boston Qualifying (BQ) timings to qualify for the oldest marathon in the world. Expect a wide and deep field of marathoners who edge around 3 hours and less.

I am healing well from my stress fracture of my left metatarsal. There is no tenderness to the touch. I can put my weight on one foot when I go on tip-toe. Because of my heavy work travel in recent weeks, I can only get my sports-doctor’s review after the race.

My strategy for the race is: COMPLETE THE RACE COMFORTABLY, AND EARN MY MEDAL AND T-SHIRT. I will endeavour to enjoy the race with my friends, a team comprising military-officers (in the reserves). Chances for a PB is bleak, although if I pace well enough, I might hover around a decent 4 hours. I crossed the line in 2010 in the rainy and cold conditions in 3:37 (a far cry from my sub-3:30 race in 2011). If I can run well with minimal running (but with a strong base of core strengthening, swimming and cycling), I should be quite pleased with myself. Focus and resolve will be my values I will engage on my quest for 42.195K excellence. Toes crossed for mild weather. It should be an engaging and entertaining run.

10 Ways To Writing Reports That Matter

Report writing appears to be an unpopular, but necessary form of documentation. Yet, it provides a recorded platform for evidence of tasks completed, achievements and the meetings of goals/KPIs. Reports are also used to document events, as well as salient points emerging from the activities associated with it. In practice the more you write and the more specific feedback you earn from it, the more improved you will be as a reporter.

If you have difficulty writing reports, how can you enhance your skills and confidence?

1)    Write about segments of a television program you have watched.

2)    Write a brief film review (100 words or less).

3)    Update your blog.

4)    Report on a sporting activity you have either participated in, or was a spectator to.

5)    Summarise the essence of an office meeting. Keep this to yourself.

6)    Report on the minutes of a meeting. (Sounds brutal, yet it is not if you know it comprises three salient components only).

7)    Read race/sports reports.

8)    Read about travel reports. It can be similar in style to that of The Lonely Planet.

9)    Glean from writers on Facebook and related social media. (I get inspiration from my friends who write well, or report on amusing matters).

10) Appreciate the structure and processes behind writing formal reports. Identify the content required for the Beginning, Middle and End.