Avoid Letting Your Inner Sloth Get You

It is official: I am officially OFF running for six weeks. I have been diagnosed with a stress fracture of one of my left metatarsal bones. It is a hairline crack that can deteriorate into an acute fracture if I subject it to more weight. This is my first injury in my relatively injury-free career. Reeves said that I should take this time to fully rest in an uninterrupted six-year-string of active racing in Ironman triathlons and marathons.

In one week, I underwent an MRI session, saw a podiatrist and a sports physiotherapist – new experiences for me. I also learnt heaps about what to do, and what not to do. For the next five weeks, I am encouraged to lay off running as it places two much impact on my forefoot. To think I actually completed Ironman Switzerland with a panful foot fracture. I can relate to the pain that Julie Diebens had to experience in Kona last year, before she dropped out gracefully from the marathon leg. I had a dismal marathon-within-an-Ironman, and completion became my priority at Lake Zurich on 15 July. I have, gratefully, licked my wounds and hobbled on.

It is also apparent that my status in the Berlin Marathon (30 September) is hovering like a menacing, dark cloud. I may have to become an enthusiastic spectator and usher my friends into the finishing chute. I was expecting a PB at this year’s race. My 2010 foray into this world-class, record-breaking course, was a cold, rainy morning and a disappointing 3:37 finish among 7,700 finishers before me. All I will now is take stock of my recovery, do my rehabilitation, wear orthotics, and focus on my swimming and riding. It is so easy to get lazy, and find excuses to remain inactive.

Congratulations to Kevin Siah of Perth for his 1:29 finish in today’s 21K run! Congratulations to Teryn Tham for a PB at the inaugural Ironman USA in New York City. It was scary to note that millions of litres of semi-treated sewage was flushed into the Hudson River 15 hours before the swim start (due to a busted pipe).

My Tapering Begins

Yesterday, I swam four laps of the 450-470m long, lagoon at Sentosa with about 20 swimmers. Desmond ably led us through our paces with words of assurance between the swim sets. I enjoyed an easy but very good wetsuit taper swim, keeping the lead with Alethea (preparing for the inaugural Ironman Sweden in mid-August) and Bernard ‘The Shark’ (both very good swimmers). I am stoked about my swim in Lake Zurich as my strokes (and race-pace) are gradually coming into place. I also shared with the group (after the third set) about the use of proper lubricants on wetsuit and tri-suits, as well as observing points of chaffing on their skin.

This is my newly painted and freshly serviced, Elite Custom-made Razor bike. I kept my colour scheme of maroon, while retaining the original colour of carbon. I will be collecting it on Tuesday, and spin on it before I pack her into my bike-case.

In the afternoon, I completed the second part of the sub-maximal stress test wearing compression gear. I went through the entire program (conducted by Wilson and Matthew), and experienced a little heating (in my full-body attire) but RPE was about the same. Robert and I completed our second and last test, while Craig and Desmond did their first. They will complete their second test (with compression gear) on Tuesday evening.

Hooked up, and starting my warm-up for the progressively, fast run.

Dex Tai races his first of three Ironmans today in Austria. World-champion Chrissie Wellington penned some powerful words for him. We wish him the very best in his challenge!

Mizuno Mount Faber 10K Run 2012

Today was my sixth continuous training day of the week. I have about a week and a half of heavy sessions to complete, before a proper taper for Ironman Switzerland. As of this week, I covered a total of 17 hours of triathlon training. 29 days more to go before Ironman Switzerland, in Lake Zurich.

I raced in this Mizuno Running Series 10K run, which is my third consecutive attempt, since 2010. This short, but challenging 10K run takes place on Singapore’s second-highest hill (we have no mountains, except those in our minds), Mount Faber. It is a 1.5K climb, which occurs around the fourth-kilometre mark. This year's design is routed slightly differently, with an elimination of a gradual climb on the last 2K-mark. The heat and humidity was consistently familiar, so the three water-points were a welcome relief.

It was a good hit out this morning, as this race was part of my preparation for my upcoming triathlon on 15 July. This fast race constituted my anaerobic/speed training; as such, I was bedecked in full race-day gear. Although I missed out on the top-10 placing once again, I believe I equaled last year’s timing. I was pleased that despite a heavy training week, and yesterday’s 6-lap lagoon swim and a 5K barefoot-run that my legs could still make the run up Mt. Faber. Elite age-grouper, Melvin How wrote me to say that he would never commit to training the day before a race. I suspect that I could have run a sub-44 minutes and earned a podium finish, if it were my A-race. However, as a training session, this was as good as would be.

Would you believe that Andrew (in blue, 2nd from front) was on his training run?

I hit the first two kilometres in less than nine minutes, so it was too soon to risk fatigue. I held back my speed, as the long slope was to welcome us. I was pleased to receive encouragement from Andrew Ngo, who happened to run with us on his 20K training session. He increased his lead soon, and I was left to trail and overtake the runners just ahead of me. I was surprised to see my upstairs neighbour (with his daughter) who came to support his son (who did 1:06). After the slope, most of the descents were fast and furious. I held back, attempting to engage my ‘second wind’. The inner working of the Kreb’s Cycle was never far from my mind.

The middle section was more of recovery, and I relaxed my pace on the flat section of the course. I was joined by tri-buddy Kumar on the last 3K, and we ran side-by-side for while, until I decided to tear away from him at the last 200 metres. I crossed the line in about 44:30, spent but satisfied. I still had residual speed, and kept a sub-4:30min/K average pace throughout the race.

Jayson eager to attack the course after a PB in his last run.

After the race, I connected with familiar faces and offered recognition to the winners. Matthew Wong and I adjourned for breakfast, and chatted about his Diploma course in Sports Science. Wilson Ang and he will test me on sub-maximal fitness testing over the next two weekends.

A very fit, Terrence (in blue vest) ran a sub-43 minute race.

Congratulations to Rachel Wen Li for another top-10 (5th) podium placing. She ran with her equally fit husband, Poon Zi Li. Terrence D’Silva also ran another splendid race; he did well at the Sundown 21K Run a fortnight ago, with 1:36++. Thank you Runevent Shots and Eye-See-Eye-Shoot for their lovely photographs of my friends and I.

Just posted: My race results. Missed the top-10 prizes again. I was 13th last year. Perhaps, next year...

I have the TRI-Factor 21K to run a week before Zurich, and that will be last big hit before my 226K triathlon.