DO YOU HAVE AN OFF-SEASON? (Part 1 of 2)

[This was based on the first essay I wrote on this blog on 31 December 2009; This is my update of it 10 years later.]

Triathletes, marathoners and other endurance athletes have asked me if I have I taken time off from training. Yes, I do. Don’t I rest? Yes. Do I have a season off from racing? No.

Why do I persistently race and train constantly?

I have been alleged to be rich, unencumbered by children, and having a ‘good life’. As insensitive as the those who voiced these remarks were, I mainly do them because my fitness has been hard-earned. It took me about 17 patient years to build my fitness to this optimal point. Why discharge and dismiss it by having an over-extended rest and recovery period? I reason that I commit to this pursuit because sports is PART of my lifestyle, so it is integrated and ingrained into my curiously complex and convoluted life. [I do have other pleasant distractions called hobbies, and I make time for them.]

On occasions, my friends announce to me that they envied me for my active lifestyle of racing; I had to correct them. I don’t race wantonly and impulsively. Every race was predetermined, planned and pursued according to a timeline. I just injected more of such challenges and vacations in a year than most people do.

One example I can cite would be completing the Boston Marathon. In 2011, when I marginally earned a Boston Qualifier (BQ) at the Hong Kong Marathon I decided to give myself a challenge. After having a few short conversations with Singapore’s octogenarian Kor Hong Fatt, I decided to earn my second BQ. I signed for the Gold Coast Airport Marathon (GCAM) in Brisbane, Australia and earned a PB/BQ of 3:16, and subsequently earned a spot at the starting line of the Boston Marathon 2014. Two more BQs followed in 2015 (GCAM) and 2016 (Osaka Marathon), and I completed the Boston Marathon 2016 and 2018. Having committed and achieved the goal thrice, I am mildly fatigued from the intensive preparation, yet I am glad I can report this 10 years later. Yes, financially I could have spent my money elsewhere or saved it for my rainy day, however I would not trade these precious memories and tacit wisdom earned.

As a self-employed professional, I decide on my lifestyle patterns, so I can have my life choices, instead of ascribing to a ‘work-life balance/harmony’. Priorities make it challenging to have balance; I experience and engineer dynamic balance. This reminds me that the childhood game of see-saw sitting is not about achieving static balance – it is a highly energetic activity, and requires strong core muscles and lower-limbs to execute that perceived sense of ‘immobility’.

When you do something consistently, you develop ‘muscle memory’ from the repetition. You refine what you have defined. Does a concert musician have an off-season from practice? Does a Michelin-rated chef stop cooking a few weeks in a year? Do teachers stop teaching? Does a yoga-master stop stretching through her limits? Does an opera-singer stop singing? Writer Stephen King locks himself in his room 3 hours everyday. It doesn’t matter if he writes a word, sentence, paragraph or page. There is little in the way of ‘force of habit’ when you enjoy your craft, profession, hobby, and learning.

LEADERSHIP LESSONS LEARNT: Martial artist Bruce Lee said: ‘Beware the man who practices the SAME KICK 10,000 times.’ Persistence, consistency of correct action, and perseverance can get us to our goal. By keeping the habit up, despite the ‘down period’ or ‘stagnant economy’ may elicit opportunties to SHARPEN THE SAW. We can use the ‘off-season’ to work on our deficiencies, shortcomings and frailties. In that way, we can sharpen our mental, physical and spiritual faculties and possess facility of effort.

[This was the first of a series of blog posts I made on this website, where I blogged daily for three years as an indirect challenge by marketing guru, Seth Godin.]

A Racing Summary of 2019

This year has proved to be tumultuous, insofar as racing was concerned.
After Chicago Marathon 2018, my Plantar Fasciitis (PF) reared its ugly head, and persisted through this year. I had to manage sub-optimal conditions for training, markedly reducing my running mileage, which was my strength. I spent most of my year riding indoors (on a spinning-cycle), swimming (including frequent open-water immersions), and minimal running.
I raced in five races altogether, with Powerman Malaysia as my first and only duathlon (run-ride-run). I did top-10, but off my 4th placing last year. I completed Challenge Roth for a second time, however within 10 minutes of its 15-hour cutoff timing. My body had gastrointestinal (GI) issues in the marathon, and my PF made running fast uncomfortable, and I succumbed to walking. I was grateful to have finished, to a resounding hero's welcome. I would strongly recommend Challenge Roth as a must-do long-distance triathlon.  

I did not get a Rolldown slot for the Ironman 70.3 World Championships 2020, when I was in Cebu, The Philippines this year. With a cancelled Ironman Gurye, Korea completing my second half-Ironman race seemed daunting and less motivating. Yet, I decided to complete it instead of abandoning the trip altogether. I was glad I stuck to the plan, and raced. I improved on my time slightly over that of Cebu's, earned a spot for Lake Taupo next year, and also a 2nd place in my Age Group. I was one of the oldest in my age group (AG), yet I stuck to guns when I emerged from swim in 4th (and stung painfully by jellyfish), ride (3rd) and 2nd, finally, in my AG. I have never done so well, and it happened after 14 years of racing the 113km triathlon. I had qualified for the world championships in 2008, 2009 and 2017 with 5th and 6th placings, and this was the best I have ever placed. Timing-wise, it was not my best on a brand-new, unfamiliar and congested course - yet it was one of my most memorable and joyful racing experiences. 
It was a sweet taste to a troubled and ineffectual year of racing internationally. I also had time to determine and decide if endurance multi-sports racing was still relevant and important to me. 
Leadership Lessons Learnt: We may be surprised by how things may end, despite poor starts and tough 'middles'. As with most matters being JOURNEYS, we can learn to extract wisdom from each each experience. By distilling each outcome (result) with an eagerness to learn, we can glean something of value which we can take with us at our next foray, challenge or excursion. 

Chicago Marathon & The World Marathon Majors

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I completed the Chicago Marathon on 7 October 2018. This is the third of the Abbotts World Marathon Majors series for me. I have completed Boston Marathon three times, Berlin Marathon twice before this.

Why did I complete the Boston Marathon thrice?  It was because the lottery was harder to earn, since it is almost a random chance to get a assured spot. A spot in the Boston Marathon is earned through meeting Boston Qualifying (BQ) timings. Thus, runners around the world attempt their BQ in recognized international marathons. Certainly, there is a personal satisfaction to qualify from your hard-earned performance.

Today, some of the marathons in Marathon Majors – Berlin, Boston, Chicago, London, New York City and Tokyo – include confirmed slots should you meet their qualifying times. These can be more stringent than the revised BQ timing established by the individual marathons. My qualifying time for my age group has been changed from 3:30:00 to 3:25:00. That means, I have to run a recognized marathon in 3 hours 24 minutes 59 seconds and faster, to be considered for a slot in the 2020 edition of 122-year-old marathon.

For confirmed slots outside of Boston Marathon, there are entry pathways that include charity or race travel packages (premium costs). Thus, you can enhance your chances to complete these ‘Big 6’ marathons at an accelerated manner. However, Boston Marathon remains the ‘holy grail’ race because of the stringent qualification. It is akin to the Ironman World Championships in Kona, Hawaii and UMTB for ultra-marathoners.

In addition, should you officially complete these marathons you will earn the distinction as a marathoner who has completed the World Majors. This is another badge of honour for the runner who aspires to complete this particular challenge across wide geography and stunning national landmarks. There are challenging marathon quests such as Seven Marathons Across Seven Continents In Seven Days, which puts the finisher in rare territory. It is analogous to the Seven Summits for serious mountain-climbers.

Each marathon is unique for its identity and character: prevailing climate, course design, hilliness, spectator support, public entertainment, aid-station offering, start/end locations, and much more. When choosing these races, it would make sense to follow up with a vacation, thereafter.  One’s total race experience includes immersion into the tourism available.

Pick your race, earn a spot at the start-line, and enjoy the total experience capped by your hard-earned medal! You can read race reviews at @RaceAdvisors

HERE'S A COOLING TRICK FOR RACING IN THE TROPICS

Heat disorders can be, potentially, dangerous. I recall I experienced my one and only brush with heat disorder in my first biathlon in 2003. I did not drink, I was dehydrated, over-heated, disorientated, and really in trouble. I was so 'out of it' that I ran past the end-point and towards the sea! Thanks to alert first-responders, I cooled down and recovered. I swore that it would never occur again, if I could help it.
Lessons learnt from racing triathlons since that fateful day include:
1) Put ice-cubes/chips under your cap: It lowers your body temperature.
2) Put a handful of ice cubs under your racing-vest, nearest to your heart. The chances of skin-burn is low as you will be generating lots of body-heat: Fastest way to lower the heart-rate (HR) and race within your prescribed HR zone.
3) When ice is unavailable, douse your head with cold/cool water. Start from the head and let gravity assume the rest.
4) If you have a glove, put ice in it. It helps cool you down, too. We lose large amounts heat from our extremities - thus, encourage the body to displace this heat release. I learnt this from Ultra 520K Canada runner-up Arnaud Selukov.
5) Replace the ice before it completely melts. Downside: the moisture and liquid runs down the legs to your shoes, thus making your feet wet and blister-prone. Use socks with wicking properties.
6) Above all, hydrate: Drink a cup or two of water, or electrolyte-drink at each aid-station.
7) Rinse your head under a public-tap. This helps when you feel yourself burning up, and when no ice-bath is available or within reach. #EVRacingHacks#IronmanEV #IDFast #IDFastSingapore#OnRunningSingapore #OnRunning#RunningOnCloud #runninglabsingapore#IM703Philippines

THERE IS A TIME TO GRIT AND GRIN

We do know that, at times, we may need to knuckle up and get down and dirty, even feel the hurt (GRIT) - to achieve our goals (GRIN). The suffering we face, is part of the pre-nuptial agreement we committed to, in order to enjoy the richness of fulfilment and a fulfilling life. 
As with life, so as it is in triathlons and endurance sports, the gradual overtaking in a race, mired with the gradual attrition of the body creates a mental and physiological dissonance, much desired by performance-chasers. To earn that personal best (PB/PR) timing, or even to complete a long and/or arduous race, demands that we 'dig deeper'. To yearn and earn a sense of achievement, we will need to engage a sense of adventure and occasion. Surely, the Hurt Locker is a place we rarely want to dwell for too long, yet it is where 'moments are defined', and we get to 'define ourselves'.

Training is a hard matter. Racing can be menacingly, and even brutal when we choose to define ourselves, and seek personal glory and self-gratification. We get to GRIN and enjoy the reflection. Yet, in those many moments of self-imposed suffering (GRIT), we may glean parts of our character, add to it, amplify it, and decide to reduce it.
For the years of military training that I was immersed in (including the following years in the reserves), I am grateful to find pieces of me that identified my talent and capabilities. I am grateful for these opportunities, I am also deeply thankful I was able to recognise these, together with my colleagues. I wear my uniform and badges of honour inside my heart - with pride, appreciation and mindfulness.

HAIL CITIZEN ATHLETES: KEEP DOING & PUT A DING IN YOUR UNIVERSE

To weekend-athletes-warriors and serious age-group athletes: Wherever you are based, whichever sport you are passionate about, whatever you do as a profession, whatever your Cause - we salute you!
Effort outside our profession, day-job, or work demands more energy, motivation, and strength of purpose. We see you run-ride-swim-skate-ski-plough yourself on the roads, trails, pool, sea, gym - working relentlessly on your personal or shared goals, without recognition or praise or reward - that delivers a message of hope, optimism, earnestness, determination, and many other values that define YOUR CHARACTER.
What we do in public is expectedly a 'mask' or 'face' that we are likely to display well. What occurs outside, where you are bathed in sweat, and sometimes, blood and tears speaks volumes of your Inner Universe.
Keep doing what defines you. Keep enduring despite what naysayers attempt to dampen you. Persist when the climate of doubt and uncertainty is overwhelming, and when it is so easy to cave in and surrender to conformity and pressure of GroupThink. Dig deep and reflect on your passion, sport, art, and any other Forms of Self-Expression. You inspire me, and many others hoping to feel your nudge and guiding hands to achieve the unimaginable and unbelievable.
Sweep away some of your doubt, worry and anxieties. Set larger and hopeful goals. Practise patience and baby steps. Put one foot forward. Take a step at a time. Fall twice, rise thrice. Cough away bad thoughts, spit out your weakness, and swallow your pride.
Delve Deeper, Push Harder, Focus Clearly, and Define Yourself! BE THE BEST YOU THAT YOU CAN BE!
We will be cheering you on!

HAIL CITIZEN ATHLETES: KEEP DOING & PUT A DING IN YOUR UNIVERSE

To weekend-athletes-warriors and serious age-group athletes: Wherever you are based, whichever sport you are passionate about, whatever you do as a profession, whatever your Cause - we salute you!
Effort outside our profession, day-job, or work demands more energy, motivation, and strength of purpose. We see you run-ride-swim-skate-ski-plough yourself on the roads, trails, pool, sea, gym - working relentlessly on your personal or shared goals, without recognition or praise or reward - that delivers a message of hope, optimism, earnestness, determination, and many other values that define YOUR CHARACTER.
What we do in public is expectedly a 'mask' or 'face' that we are likely to display well. What occurs outside, where you are bathed in sweat, and sometimes, blood and tears speaks volumes of your Inner Universe.
Keep doing what defines you. Keep enduring despite what naysayers attempt to dampen you. Persist when the climate of doubt and uncertainty is overwhelming, and when it is so easy to cave in and surrender to conformity and pressure of GroupThink. Dig deep and reflect on your passion, sport, art, and any other Forms of Self-Expression. You inspire me, and many others hoping to feel your nudge and guiding hands to achieve the unimaginable and unbelievable.
Sweep away some of your doubt, worry and anxieties. Set larger and hopeful goals. Practise patience and baby steps. Put one foot forward. Take a step at a time. Fall twice, rise thrice. Cough away bad thoughts, spit out your weakness, and swallow your pride.
Delve Deeper, Push Harder, Focus Clearly, and Define Yourself! BE THE BEST YOU THAT YOU CAN BE!
We will be cheering you on!

Training with friends in inclement weather can nudge you from sloth to satisfaction.

Ironman Number 22

I did it!

On 3 June 2018, Sunday, I crossed the finishing-line of the Ironman Philippines in 14:30. It was a terribly hard day at the office, yet it was one of my sweetest moments. I completed my 22nd Ironman race: 3.8km swim, 180km ride, and marathon (42.2km).

It was a straight-forward race for me: Arrive on Thursday, race on Sunday, and depart on Tuesday. I did not have adequate preparation, working on time-crunched sessions positioned before work, after work, or on my off-days. With sub-optimal training conditions, I knew I would finish with a struggle, even do the 'Walk of Shame' during the marathon.

I had a satisfying swim, with a few moments trapped between desperate and panicky swimmers. I survived these assaults and onslaughts, thanks to 14 years of open-water experience and wisdom. I faced a mild current on the way out, and enjoyed the push on my return segment of the 2-loop swim. I emerged in 1:38, which was on-target. I felt fresh, not panting, and enjoyed my cup of water. I ran up the long transition. With human obstacles lined up along the narrow row of bike-racks, I wore my shoes at the Mount-Line.

The ride occurred on the hottest part of the day, with temperatures feeling like 40 degrees Celcius. A short burst of torrential rainfall made riding risky, however provided respite from the engulfing heat. The rolling course sapped my legs on the second loop, however conservative pacing deflected premature fatigue. Lots of congregating riders at the aid-stations was annoying, yet I empathised with those attempting their virgin race. I sipped on my Hammer Nutrition 'Perpeteum' every 30 minutes, chased with water. It pays to lose time at the front-end so as to earn time on the back-end of the ride. I arrived in T2 in about 6:45. Not a quick time at all, however considering the challenging bike-course conditions it was all good. I had no punctures, sat stable, had no gut issues, and completed it safely.

I wore my running-gear at my transition-rack. I put on the compulsory race-belt on, after wearing my shoes and cap. I ensured I carried my Hammer Nutrition electrolytes and sports gels. Then I was off on my final discipline.

And disciplined I was not, after 10 km. That was where my wheels fell off, became squared, and I made compromises. As reminded by multiple-Ironman champion Belinda Granger, I got into some 'dark places' early in the marathon. I walked for about 20km, electing to finish my race, rather than risk heat disorder. I either drank or took a 'cold shower' from each of the generously-placed aid-stations. Each turnaround point was cruel, especially the one headed into town. It had more twist and turns than an season of 'Lost'. I was only too glad too walk-jog the last 10km, thanks to a few buddies who were hauling butt like I was. And, my Garmin watch went to sleep at the 30km mark. I was running (walking, too) 'blind', and by intuition.

On crossing the line, with applied etiquette - I let the guy in front who was prancing/dancing enthusiastically go ahead - I was greeted by Craig 'Crowie' Alexander, who crowned me with the finisher's medal. I thanked him gratefully. How often do you get a 3-time Ironman World Champion wear a medal around your neck? Adjacent to him was 6-time world champion Dave Scott who shook my extended hand and he said to me: 'Go rest your feet!'

Why do 22 Ironman triathlons? It was not my original goal (from 2006). One race became, multiplied through time and experience, ambition, and personal challenge. Each 226km triathlon meant slightly different things. This one defined me for my ability to get things done, stay committed to a goal, and refine my competitive attitude. It also tested my resilience, on how I bounced back from disappointing results and outcomes, fighting an aging body, and wanting to excel in an elusive and complex sport.

Will I do Ironman number 23? It would be likely. However, this is a matter for another day, as I have two half-Ironman events to complete and the Chicago Marathon. Time to recover fully, recuperate, and reset my brain. A 226km field examination saps the brain of its sanity and willpower. So, more easy days ahead before preparing for more intense sessions and new strategies.

RUNNING DURING THE MIDDAY

Unless you are time-crunched or embarked on a fat-loss challenge, I would only suggest running at noon as a last resort. Imagine running at 30-33 degrees Celcius at 75-90 percent humidity…not fun, is it?

In a hot and humid climate, what deters runners to do their thing outdoors include:

1) It raises and races your heart-rate rapidly.

2) Dehydration is a major issue due to increased sweating.

3) You can increase your risk of heat disorder should intensity be kept too high.

4) Looking sweat-soaked like a limped biscuit is not glamorous.

Thus, if you opt for the Spartan, outdoor-gym, remind yourself:

 a) Hydration is a must. Drink every 2-3km as you would in a marathon. Stash your bottled-water at key landmarks, especially U-turn points. Remember to remove your thrash.

b) Keep your intensity/speed moderate to medium. Zone 2 heart-rate would be good for an easier run, while Zone 3 would be pushing it. Your heart-rate will go north of your normal due to the uncontrollable external heat, and still controllable internal heat buildup.

c) Wear light clothing. Cotton-shirts soak fast, and may give you nipple-rash, or worst. Get a Naked waist-band to hold your smartphone, money, keys, a pack of sports-gel, and a water-bottle.

d) Run where it is most shady – no, not in underpasses or in the air-conditioned gym. Most of the large trees in local parks are of the equatorial or rainforest varieties. They provide a larger umbrella of umbra/penumbra. Shift to where these are, even if it means moving from road to grass to sand. Just be alert when running on uneven ground.

e) Slow down if you are panting. Use the Rate of Perceived Exertion (RPE) scale as an invaluable guide. Your HR-monitor is part of your backup. In fact, intensity directs how long you may run. I have run from 60-120 minutes, with less discomfort.

f) Hydrate with water upon cessation of running. While you cool down, you can do some deep stretches. Fuel up with a sports-drink (read: sugar and electrolytes) thereafter, and a carbohydrate-rich meal within an hour. Recovery takes place upon cessation of sports.

Running outdoors requires smartness extended beyond your phone. It is better to be under-cooked than be over-cooked. And, if you suffer heat disorders, your remaining workday may be impaired, as would your subsequent workouts.

Leadership Lessons: Be prepared for any emergency or exigencies. Keeping our senses alert for risks and surprises, balances the benefits to be accrued from a certain activity or intervention. For instance, when would a ‘working lunch’ be useful? It can infringe on employee rights, and personal time. Be mindful about how our personal action affects others.