A Very Wet Sundown Marathon 2012

This morning, I completed my 21K race at the Sundown Marathon. The day before, I ran a tempo run with my coach Craig ‘Fox’ Holland, who was in town on business. He advised me to treat it as a training session, taking it easy for 10K, cranking it up slightly for 6K more, and then winding it up for the last 5K. I am pleased to announce that my plan was executed closely, and I returned a 1:38:55 (nett timing), far better than the 1:45 I was aiming for. My negative split was a bonus as it is hard to do so, unless you pay close attention to your pacing and racing tactics. Dr Phil Maffetone categorises racing as anaerobic workouts, which requires slight more recovery time.

Preliminary Results.

Due to lightning and the eventual heavy rain (torrential downpour), the music and announcements were, momentarily, discontinued. The international emcee and ‘Voice of Ironman Asia’, Whit Raymond apologized for not calling me in. I appreciated his presence, as also that of Adrian Mok, co-organiser (Hi-Velocity) and uber-triathlete/marathoner. The race met Category 1 conditions (meaning highest lightning-risk) and urged participants to seek shelter where possible. Participants were sent a thoughtful but serious text message to seek shelter.

My Garmin data for the entire half-marathon. On-target for my Ironman marathon.

I spent the next hour chatting, firstly, with Terrence D'Silva and then with Singapore Blade Runner (and coterie). Shariff, who is physically-challenged on one leg did his 10K in a commendable one hour. He recently completed the prestigious Boston Marathon. I noticed many new faces in the refreshment tent, and it is suggestive of the growth of endurance sports among the masses. The Singapore Sports Council’s initiative of ‘Sports For All’ seems successful in the past decade, with large subscriptions for local-branded races like the Singapore Marathon, Sundown Marathon, Army Half-Marathon, Yellow Ribbon Run, Mount Faber Run, and the wide mix of triathlons including the Ironman 70.3.

Published results of actual winners on that rainy morning. This time, I am still behind Lim Baoying (Dr) and Rachel See (21K Women's Open).

Congratulations to Ironman Chris Smith for completing the marathon. That means he has completed his last longest run before our Ironman Switzerland challenge. I still have my work cut out for me in the next six weeks, and need to be smart in my workouts. My nutritional plan seems reliable, with no gastro-intestinal (GI) distress. This morning, I subsisted on water and electrolytes at the aid-stations, with a pre-race protein drink (breakfast) and Hammer Nutrition’s Perpeteum Solids (tablets).

Additional considerations for runners doing a night race include:

1)    Take smaller steps in dim lighting conditions.

2)    Walk, if the terrain is grassy, wet or bumpy.

3)    Be cognizant and aware of other runners when you race with musical devices.

Have yourself a very happy Sunday!

Switching Gears: My Second Meso-Cycle

I am sore in my arms; a result of a fairly intense swim squad session. This evening’s Monday Night Swim session with 22 members, including recent Ironman finishers was my first serious session after a long season of racing in marathons. Tonight spells exactly one week after my post-flu, Singapore Marathon completion. It is timely to switch gears and shift from pure distance-running to triathlon-specific race training.

I have 11 more weeks to go before Ironman New Zealand. Coach has prescribed my first week of conditioning and it includes no rest, but active recovery. My schedule for the second week of my second meso-cycle (4 week-block) looks daunting, partly because I will be focused on more mileage and power-specific intervals. As I will be on two weeks of vacation, I will be able to train more diligently and enjoy more sleep. Of course, Fox has been kind to suggest some degree of flexibility for a time-crunched athlete. Olympian and veteran coach, Chris Carmichael also wrote a book to address the serious triathlete who is tight for time, yet wants to excel based on the ‘quality time’ approach.

This phase of my training that will run through the end of the year is about engaging adaptation. Apply new stress on the body gradually, and it will adapt by becoming stronger, faster and fitter. Deprive it of much needed rest and nutrition, and it may not recover well and may weaken. The axiom is: Train, recover, and race. Repeat. The delicate line of consideration is: stress the body exceedingly and briefly, but not excessively and prolonged. One hard week is followed by one easier week. Active recovery and rest is an integral part of athletic improvement and progression.

I look forward to this phase of my triathlon training as, after withdrawing from IM Canada this year, I was eager to race again. After a hectic season of running-based races, I ready to race an Ironman. Perhaps, my first 226K-race will be my opportunity to do a personal record (PR) I was denied last year. I suffered a bad crash when a taxi knocked me down while I was cycling one month before IM New Zealand. I eventually raced, although not at my best and posted a 13-plus hour completion. I was disallowed any swimming as my fractured cheek would have risked infection of my sinus.

I also signed up for Ironman Switzerland on 15 July. I chose it as the Australian M-Dot branded races were all sold out. IM Western Australia 2012 sold out in just 69 minutes, as the wave of fervent interest for the 226K-triathlon format increases. All Asian Ironman races have been discontinued, with the other Kona slots distributed over the new Australian M-Dot races.

Leadership Lessons: How do you cope with physical and mental changes? What is your coping mechanism for crisis and emergencies? How open are you to changes? How do you cope with changes in the marketplace? How do you stay relevant and contemporary? How much time do you factor in for rest and recovery?