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!

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.

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.

Suck It Up And Move On!

It took me almost a full week to work the soreness out of my legs; the high antioxidant pomegranate juice helped. I did not use compression tights to accelerate my recovery, or at least reduce the stiffness however watched my nutrition and rested for about five days. On the fifth and sixth days I did swimming; Friday was 2 hours of pool drills, and Saturday was a 75-minute, open-water session.

At Monday Tri Swim, we had a total of 22 swimmers. Our menu by coach Dion was: 200 Warm up > 100x3 Front & back kick/Free > 100x2 dolphin kick breaststroke/Free > 100x3 Paddles w/fins > 100x5(4) Sprint 75 jog 25 & 25 dolphin dives 75 freestyle > Treading. Plus, 25m butterfly stroke/75m freestyle. I felt fitter and able to hold my sets, although I was fatigued towards the end.

After a dismal finish at TNF100 last Saturday and a DQ (apparently, I missed the second timing-mat) was just a result, and I have moved on. If I was reinstated, my partner and I could have been on the podium. Such is life!

I have signed up for Sunday’s Newton 30K Run, and I think I may just race in it. My last foray took me about 2:35 for the distance. If all goes well, I may just equal it. This will be my last long run until the 4 December Singapore Marathon. I hope to do better than my 2009 PB of 3:36, if the weather is not too hot and humid. I also signed up for the Berlin Marathon 2012, since I missed out on Boston. I have not decided which Ironman would be my 13^th and Switzerland would be an option, however it would be smack before the London Olympics 2012.

My approach would be to suck it up, and just do it. It is so easy to make excuses, and procrastinate from work. I had enough rest and a painful recovery and it is time for me to start engaging the Ironman triathlon training mindset. I have about 16 weeks to get into competitive shape and a sub-12 hour PB. I owe it to myself to achieve that. If push goes to shove, I will embrace the suck. If I want to earn a personal best, I will have to brave the tough days ahead. After 11 Ironman races later, it is business as usual. Tonight I will do a tempo 10K run and tomorrow I will do a short ride just to reinstate my riding legs; it will be science meets my senses strategy.