Sunday Tabloids Tales

Rode my last long ride this morning. I intended to do 120K however my wrist was still unstable, so I rode about four hours with a new triathlon partner, Andy. I followed that up with another hour of run intervals in the pool. In effect after five minutes of jogging in the pool, I did one, two-and three-minute intervals with 2-minute rest between sets. Towards the end of my workout, I hit four minutes. To increase the intensity, I focused on increasing my cadence and lifted my knees. This raises your heart rate and involves your arms and legs as you push against water. The relevance of this exercise was that it part of my ride-run brick, and works arms and core muscles. You will also, naturally, run on your forefoot (or balls of your feet); it is also easier on your knees and ankles, as the buoyancy afforded by water reduces the weight-bearing load on your joints. Attempt it and discover the benefits!

In response to enquiries about the Vincero-Design magnetic-mounted water bottle, here is an independent review by Bike Diva. There are pros and cons to using such a system for training (you don’t want to toss this during a race at the aid-station!), and with practice and observance of safety considerations, it can be a complementary accessory for your bike.

When uber-Ironman world champion, Chrissy Wellington won at Kona in 2009 again, she rolled on her belly Jon ‘Blazeman’ Blais style across the finishing line. Help support the War on ALS! Just yesterday, there were 5,000 downloads of the Blazeman song on iTunes.

A friend from our local magic club asked me last night: Is leadership nature or nurture? My sense and response is that in the corporate world, it is learnt and nurtured. For global leaders, there is a strong element of nature backing the nurturing. Most team-leaders can enhance aspect of their natural and unnatural leadership. There are several distinct qualities that define a leader, and you will need to refine these through time to gain the attention, attraction and attainment by others. As leadership is about influence, you have to sell it before they buy it; sell-in before buy-in.

The Double Deca-Ironman triathlon is currently on. My friend, Wayne Kurtz is now 5^th in the Deca-Ironman race. We wish him all the best in his quest! Thanks, Harn Wei for your updates, too.

So You Want To Attempt A 100K Run?

It is almost the end of the year. I usually finish the year with an ultra-marathon, which in recent years has been the MR25 Ultra-marathon. To earn your t-shirt (thus, bragging rights when you go shopping at the mall), you would have to run five loops of 10.5K each over fairly rugged, cross country terrain. The slopes are not that menacing, but after your third loop it would be wise to walk it up. I learnt a few years back from veteran ultra-runners that it would be more useful (in saving your running legs) to walk up slopes, and then go faster downhill.

Training is one of the two major keys to completing an ultra-distance race. There is no escaping the fact that ‘you have to do the time, if you want to do the crime’. The rough guide to completion nirvana is to do regular runs, with varying intensities and distances, totaling about 70-100K per week. Certainly, if your rest and recuperative powers are good, you can indulge in longer or more frequent runs.

Note to over-40 runners: The research and practice indicates that it would be better to split a long run into two shorter ones – one in the morning, the other in the evening. Focus on intensity: intervals, tempo, hills and cross-country/trail running.

Your fitness training should include race-day simulations, and a Long Slow Distance (LSD) run should be factored in, about three-quarters of the actual distance run. For example, for my quest for the Adidas Sundown 84K medal and t-shirt, I did a 60K run on the actual race-route during training. Unfortunately, boredom overwhelmed me and I did 54K instead (and took a cab for the remaining distance back). That is a marathon-plus in training! That was a PB for me in training!

Nutrition is the other key if you want to complete an ultra-distance run. My friends laughed at me when I wore a race/fuel belt filled with Power-Gels. Little did they realize that my need for energy is higher than most; I calculated my energy expenditure during training. My coach also worked out that I need about a packet of gel every 20 minutes, and two water-bottles of water/sports drink an hour. What I loaded up early in the first marathon helped me finish my second one. The same approach goes for an Ironman-distance race: eat and drink well on your riding leg. Otherwise, you’ll hit Bonksville on the marathon. That’s when many of us walk the marathon. Although I missed the podium by a slim margin, I was happy I completed in 9:30 and learnt invaluable lessons on running long.

Now here’s the bad news: Over-distance running, or running more than you are racing may be hard on your joints. Of the dozens of ultra-runners I interviewed, about 70 percent of them claimed to experience joint-related injuries one month AFTER the race! Many of them continue to use glucosamine supplements. Although research on this nutrient is inconclusive, there is no harm in using it as a food supplement. I, too, fell prey to knee and ankle injuries. These have healed with a systematic approach of rehabilitative intervention, deep tissue massage and core-muscles training. Talk to seasoned and sustained runners on how they keep healthy when running far.

Hope this helps you. See you on the last Sunday of December at MacRitchie Reservoir! It will be a useful confidence booster for the Sundown 100K Challenge in June 2011. I hope to do six loops this year, with my trail running shoes.

Motivational Tactics Before A Race

"Decision Must Be Instant...Commitment Must Be Total." - Blazeman


For close shave finishes, I enjoyed the 2006 Ironman World Championships when Norman Stadler won his second world title by a narrow margin of about 71 seconds before Chris ‘Macca’ McCormack. The 2007 DVD showed new winners through Chrissy Wellington and Macca. The 2009 DVD with Craig and Chrissy repeat is definitely worth watching for their repeat wins (second for Crowie; third for Wellington). I am most inspired by the late-finishers, where their struggles (towards the midnight cutoff) make it painful yet exciting to watch. I am still inspired by the late-Jon Blais ‘Blazeman’ and saddened by our loss.

‘Every man’s death saddens me for it diminishes mankind.’

For non-Ironman DVDs, I’d watch Hollywood films like Breaking Away, The Rookie, The Flying Scotsman, American Flyers, Tin Cup, Bagger Vance, Miracle, Rocky (1,2,3, 4 & 6), and Invincible. I adore and support the Underdog, rising from the ashes of despair into a reborn, fiery phoenix. 

*****

This evening, still nursing a tender right wrist (Day 9 of sprain), I rode for two hours followed by about an hour of running in the pool. I was reassured that my wrist felt comfortable on my aero-bars. I must say that Elite Bicycles did a thorough job of fitting my bike to my severely imbalanced body. The directors of Elite continue to remind me to do my core exercises – a bonus for clients they provide customised fitting.

I have found that by running in chest-high water, I can train my cadence for running. By lifting my knees higher and maintaining the lean, I can run on forefoot whilst still in place – it works your core muscles as you have to stay balanced on the slippery tiled floor. The water helps cool your body when you do hard intervals – I warm up with one minute moderate to hard pace, followed by two-minute and three-minute intervals. You can raise your heart-rate while reducing impact on your barefoot. It is like running unshod, without the Vibram Five Fingers. By focusing on the moving water in front of me, I can visualize myself running on the marathon course.

I look forward to my wetsuit swim at the lagoon tomorrow morning. I may integrate a fast 10K run before that. Time to rest my weary bones.

Power of Three in Planning & Preparation

In triathlons, we have the three disciplines: swim, ride and run. Triathlon training includes pre-race, racing, and post-race – that is part of periodisation.

Three is a tidy number. Three can be a crowd. It is an odd number – literally. Fairy tales and fables read well with the trio: Three Little Pigs, Three Bears, and Wicked Stepmother and Two Sisters. A trilogy is a serial of film chapters: Matrix, Star Wars (2X3), and Lord of The Rings. Prequel and sequel makes three. Superlatives come in three: good, better and best. Fast, faster and fastest!

The Triple Threat on Broadway is the one performer who can sing, act and dance. A Broadway or West End musical includes the first-half, intermission, and second-half. Traffic lights come in three colours: start, stop, and continue. Three has a nice ring to it. It sounds good, for it has a rhythm when you recite in sequence.

When preparing for a talk, think in threes: Beginning, Middle and End. The triad includes the Introduction, Body, and Conclusion.

Do you approach your week with a trio of priorities? Which three questions do you tend to ask? Do you build up to a heightened conclusion for your presentation?

Double Dare: Do You Lead From The Front or Back?

These are leaders in the entertainment industry. No, I don’t mean the directors, who are in an auteur class of their own. I am referring to the shadowy, behind-the-scenes, leaders: Stunt-people, crew, and publicists. According to reports, a studio makes about 55% of the gross box-office takings; and it must exceed the production cost or it is considered a box-office flop. That’s the business side that producers have to be mindful of, and manage well. Filmmaking, including those of animated films, is a major undertaking that is not for the weak-of-wallet. Likewise, the recording industry for musical artistes is dwindling at 5-7 percent per year; EMI has been hemorrhaging heavily in recent years compared to Warner, BMG and Sony.

The biggest Asian actor in the 1970’s who did his own stunts was Bruce Lee. He paved the way for Jacky Chan, who made the successful foray into mainstream Hollywood films and paid it forward for his fellow stunt-people. Now, the biggest actor in Hong Kong was former-stunt-person, Donnie Yen. He headlined the two films depicting the biography of Ip Man, Bruce Lee’s martial arts teacher; both were box-office successes. 

Now, what about their women counterparts? Debbie Evans did it in Matrix for Trinity (Carrie-Ann Moss). Jeannie Epper was stuntwoman/double for Lynda Carter in Wonder Woman. The biggest name in show business is Zoe Bell, stuntwoman for Uma Thurman in Kill Bill. She starred in Death Proof and her anchor film, Grindhouse.

Bell appeared along with legendary stunt woman Jeannie Epper in Amanda Micheli’s acclaimed documentary Double Dare (2004), which offers a glimpse at the lives and careers of both women, as well as the friendship. Stuntwomen still play second fiddle in an industry dominated by more testosterone-drenched professionals. In the early days of cinematography, stuntmen dressed up as women to support actresses. Today, they have to be versatile in a medley of skills including gymnastics, high falls, full body burns, martial arts, driving, equestrian, and acting.

Just this morning, Jennifer Philips – a female fight choreographer was interviewed on Primetime Morning, a local television news magazine. She talked about her big break into Hollywood's male-dominated stunt industry. She also shared insights into how action sequences are designed in films such as The Matrix and Pirates of the Caribbean. Actors for some action films may be too scared to do their own stunts, as Jennifer revealed the true nature of some macho-celebrities.

April Littlejohn talks about her experience as a stunt-person. Here is Carolyn Day’s showreel.

When was the last time you took a fall for a staff? Which breakthroughs did you make with your team? How did it feel to play second fiddle in a project? What was it like to be the invisible face behind your management’s success? Which was the hardest fall you endured in recent years? How active are you in smashing paradigms? 

*****

Congratulations, Powerman finishers! Matthew reports on this chilli-hot race after a noticeable leave of absence. Welcome back, Swim Commander!

Spartacus: Leader Among The Slaves

This is a slight departure, again, from hardcore corporate life and hardcore endurance sports. I watched the television series Spartacus: Blood and Sand and derived viewing pleasure from it.

If you have watched the 1960 version, led by Kirk Douglas and directed (albeit in a director-for-hire only role) by the late-Stanley Kubrick (of 2001: A Space Odyssey fame; as well as Dr Strangelove and A Clockwork Orange), this is an extended version of it. Plus, this 2010 version runs 13 episodes with enough Mature-Audience material to make you blush (if you watch it with family). There is little compromise by way of artistic intentions and execution; like Kubrick in most of his work (save, ironically, of course with Spartacus, circa 1960).

So, what is all about? Circa, 70 B.C., a Thracian soldier is arrested by Romans and trained as a gladiator for the amusement in the arena. The slave-gladiator, defies odds and death, to emerge victorious and popular among the mass. Motivated by his personal mission, he, subsequently, leads the other gladiators when he stages an en masse coup that topples the gladiatorial school and its cruel master. Well, at least, up till the finale of Season One.

The acting is very good, with little-known, lead actor Andy Whitfield playing Spartacus convincingly. He ably supported by a motley cast of credible and seasoned actors including Lucy Lawless (Xena: The Warrior Princess) and John Hannah (The Mummy trilogy). Despite the CGI-enhanced scenes (recall the film, 300) the action scenes are gory, realistic and violent. In a sentence, Spartacus has elements of Caligula, 300, and Gladiator. This is definitely not a family-night-in series, although you can be fooled by the rock soundtrack accompanying the heart-stopping, action sequences. There is an ample flesh-fest and coarse language to make you feel sheepish. This is the trend (in-your-face gratuitous nudity, violence and coarse language) in mainstream television/cable TV series in the past decade, and reflects shows like Sex In the City, Californication, True Blood, Entourage and Rome.

Like most of Hollywood contract work, the series was shot in New Zealand. The thriving film industry – with springboard project, The Lord of the Rings trilogy – is held buoyant and healthy with Spartacus: Blood and Sand, among many other projects. The significant Kiwi cast of athletic actors and extras add to the authenticity and action-genre of this mega-series. This is a highly physical series, as the gladiator-actors have to stay in prime shape for the intense choreography with sword and shield. Unfortunately, Season 2 is now up in the air, as British actor Whifield may be leaving the show because of serious health issues. It will be a pity as he is a leader who is both face and front of this new series. We hope that he makes a complete recovery.

Active & Proactive Networking

Do you build alliances and partnerships in your business? Do you form collaborations with others? Have you integrated other expertise into your projects and assignments? Do you view your world as friend or foe?

If business was a game, and it was fun why then do we treat each other as adversaries? If you are strongly committed to military strategies as your analogies to business strategies, then business is war. The field of business becomes your battlefield. Business tactics and strategies become entwined with deception, attack, and defence; there will only be win-lose for war is about winning battles, and battlefields of the mind. Unless you believe that the enemy of my enemy is my friend.

Be aware, cognizant and discerning when you read books like Sun Tze’s Art of War, The 36 Strategies, and military strategies of Hannibal, Napolean, Rommel, and the like. There is a reason why they are experts – in their fields – and not in business. In business, we apply different beliefs, values and processes. It is not always relevant that ‘to win the war, we lose the battle’. Collateral damage and casualties of war may not be part of everyone’s vocabulary and approach.

When you participate in networking, are you passive or active? How does networking add value to your business and cause? Do you successfully raise funds (to support your charity) through your networks of human connections? Do you seek new opportunities from such relationships? Do you leverage on such networks to check out your competition?

Networking is a process that involves large amounts of energy. You get out what you put in. That is the Law of Reciprocity. Parasitic relationships do not last, as there is no re-investment of energy. We need to ensure that circulation is kept going, so that it does not build stagnancy and clots. Clots confuse and create undesired results.

As you expand your web of influence, you need to be engaging and be engaged with others, their purpose and cause. Some of these are intrinsically personal and selfish, yet as a web of invisible threads, we are simultaneously connected and related to others. The Six Degree of Separation invites us to realise our dreams and goals. We attract others to us via our values. These include consideration, endurance, teamwork, diligence, challenge, professional, fairness, resourcefulness and performance.

What are you doing to maintain all your relationships? Are you seriously in touch with all your Facebook and LinkedIn friends? Or, is it just a numbers game to entertain one’s ego and sense of importance? Use Social Media 2.0, or return to Old School ways: call a friend for a coffee. Enjoy a chat. Engage in conversations. Express your ideas, however different these may be. Seek consensus. Invite criticism and feedback. Live with dissonance. Learn. Change, develop and grow.

Get connecting.

Congratulations Team Singapore at 70.3 Worlds’!

Was tracking the professionals and Singapore Team last night on IronmanLive.com. I suffered a constipated digital bit stream so managed to hear pockets of stuttering commentary and frozen images. I enjoyed the commentary by the seasoned and funny, ex-Ironman World Champion Greg ‘Welchie’ Welch of Australia.

This will, officially, be the last time that the half-Ironman world championships would be held at Clearwater, Florida. Next year, qualifiers will converge at Las Vegas – City of Sin. Perhaps, the home of non-M-Dot Silverman will be renamed City of Skins, named after all the compression tights worn by elite-level triathletes.

Having raced there in 2008 and 2009, I was privileged to be racing alongside all the top-notch age-groupers. I was humbled by the competitive spirit and fierce focus of the athletes. The world appears smaller when your achievements pale in comparison to others around the world. There are dozens with fitness levels off the charts. Can you imagine finishing the 113K, three-discipline, race in about four hours! At the Singapore 70.3, if you finish around five hours, the community takes notice and bows for you. At the World Championships, this is the average timing for more than half the field!

It is an amazing experience to qualify for the 70.3 World’s. My best experience was my first in 2008 where I went with a partially sponsored team. Adidas and Power Bar generously sponsored us. We put in effort to ensure our team had some additional assistance, as we already took our personal financial investment to race, qualify, and compete there. The 30-hour flight to Clearwater was challenging, and residual jetlag prior to race day was demanding on our anxious minds and body. The airport arguments about excess baggage may leave you breathless with frustration so be prepared to pay more than expected. Or else, waste unnecessary emotional energy in a no-win situation.

If you have a chance to qualify in Asia, do it in Singapore or Philippines. Join the queue and if they have enough slots left you may just get the chance of a lifetime to compete with the best and score a PB.

Once again – well done on a splendid performance at the World’s!

Photo-caption: My first attempt and finish at Clearwater in 2008. I have fond memories racing with my team comprising Wilson Low, Grace Chan and Brian Tan.

Quote Me on This!

"Running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are." Joan Benoit Samuelson

Quote.

The above quote came via one of my Twitter friends, who captured the quote from one of the world’s best marathoners. I love quotations, as some of these eventually merge into my cache of internal or external mantras. Mantras are usually quotes that are recited in repetition, or become clichés through time if these are habitual verbal spouts. Famous people tend to be quoted often, through their writings or public interviews.

Quotes are interesting verbal utterances. In journalism, you may be familiar with ‘Don’t quote me on this!’ and wonder why they do. Usually, the best stuff is often not quoted (but appear in print, nonetheless). Quotes may include wise sayings, or words of wisdom – drawn from tacit wisdom and experience. Quotes are distilled knowledge, filtered finely through time. It is précis writing at its verbal best.

Blogs are archives of open quotes. The writer expresses his or her own thoughts, musings, random thoughts, babbles and sharing. Certain, random outbursts of unbridled thinking can lead to humiliation and shame. Never accept a quote provoked in a moment of emotional outburst. It can be raw and unsavoury.

In an abstract sense, quotations may conceal personal strategies for success. Virgin’s Richard Branson’s ‘Screw it. Just do it!’ suggests that at times we should be proactive and decisive, and not hesitate. ‘The journey of a thousand miles begins with the first step.’

Which quotes keep you moving, one step in front of the other? Which quotes activate you into action? Which quotes sustain your actions and passion? Which quotes remind you to stop, take stock and smell the roses?

Unquote.
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'Status update: Sprained my right wrist last Wednesday before a ride'; rode on adrenaline for two more hours until I responded to body's shocked state. Applied RICES and rehabilitative interventions. More mobility, markedly reduced swelling. Hand grip improved, with wider range of finger mobility. Spirit still high, thanks to well wishes from friends and associates. Mild setback; what doesn't kill us makes us stronger. Enjoyed the forced rest. My new Elite Razor Carbon is fine - at a glance, she does look like a traditional steel-bike (painted deliberately as such). Listen to your body.'

Calculated Risk is Not Risky Taking

This is not sage advice; just sound reasoning.

It is three weeks out to IMWA, and my reliable Coach, Fox (aka Craig Holland) and are I are both injured. I sprained my wrist a two days ago. Fox has been diagnosed, yet again, with overuse syndrome on the same reconstructed knee and some arthritis. He states that his days are numbered. I can relate to that, and most aging amateur athletes know that your body can only do so much. Train, rest, recover – repeat. That is the natural cycle.

It is analogous to a good quality bicycle. Treat it well, and it lasts longer. You still need to have it serviced regularly, and change certain parts because of heavier usage. Likewise, the body is similar except that if you treat it well you can heal to become stronger and last longer. Sister Madonna Budder will race at the 70.3 World Championships in Clearwater, Florida again this year. The bandwidth of athletes (from 35-50 years) is creaming their own performances in 70.3 and Ironman races.

Taking risks is part of the training and racing processes. It is not about being reckless and stupid. When you are silly and careless, you have to bear the consequences. When you are injured, you actually risk more injury training the same way, are without rest, or dismiss guidance.

I am resting up for a few days, doing my forced positive recovery: RICES (intervention) and staying mentally ready. It can be so easy to succumb to disappointment, however you need not do so. Despite it being nearly two days after my fall, I am making good progress – more mobility in my wrist (I can, thankfully, type – albeit slowly) although I will be off the shifters for a few more days. I should be able to run in the pool and walk tomorrow; I may use a stationary bike, too. My base fitness should be my insurance and assurance.

No major compromise, perhaps some recalibration of race-plan. It is all in my mind of a reasonably fit body. I am enjoying my period of imposed rest and recuperation: muscles feel rested and stronger.