Trail run at Tampines Mountain Bike Park

Aug 30, 7 am

Got a break today from school duties, so headed down to Bedok Reservoir early this Sat morning. Tekko and acleong had organized a trail run to the newly discovered Tampines Mountain Bike Park. A group of about 10 SGRunners were already there at the monument entrance. After introductions (nice to meet you guys - Bee, M, studs, acleong, K20Z, Vortex, limwja, trailblazer, late starter, runstep) and photo-taking, we set off at a slow run (!) to Tampines Ave 9.

The terrain was soft, muddy and narrow in places (due to recent rain). The trails were well marked, but at times we seemed to be going in circles. But what a gorgeous view when we reached the top. The elevation is not very high (50m), but we could see Tampines, Pasir Ris and Bedok from there.





Interestingly, there was a table with two attached chairs up on one of the hills. Would be nice for picnic and a cup of coffee late in the evening. Estimated distance within MTB was 4 km. Highest elevation on barren hill is 50 m.



Glad for the slow pace through the park as I was a little sore from yesterday's 24 km LSD run and the 48 km ride the day before. Parted company with the group upon leaving the park, and headed for breakfast with the family.


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Methodist Welfare Services fund raising run

Received a letter from Methodist Welfare Services (MWS) today thanking donors for supporting four Methodists pastors who ran the SAFRA Singapore Bay Run/Army Half Marathon to raise funds for MWS.

Alvin Chan; Wesley Methodist
Terence Yeo; Barker Road Methodist
Bernard Chao; Trinity Methodist
Khoo Cheng Hoot; Hakka Methodist

Curiosity got the better of me and I set out to find out the completion times. A little guesswork ... (with lots of room for error) and this is the best I can do:

Alvin Chan P H - 2:22 (Men closed)
Terence Yeo N J - 1:58 (Men closed)
Bernard Chao W C - 2:42 (Men closed)

I applaud the pastors for their novel effort!

Runners' Forum: From Novice to Professional!

Attended "Runners' Forum: From Novice to Professional" organized by Changi General Hospital on Sat Aug 23. A two hour talk with four sessions by the sports medicine team of CGH led by Dr Ben Tan.

I find the talks informative and enlightening. There would probably be demand for more indepth talks for each session. Met a number of SGRunners - tekko, brokier, DO, zco, terry, philip, meteor, etc. Nice to meet you guys!

Some useful pointers:

1. Principles of training:
a. Progressive overload: increase distance and intensity progressively and slowly
b. Dimishing return: hence important to find optimal benefit-cost range
c. Specificity

2. Introduced to the book "Running - Biomechanics and Exercise Physiology in Practice" by Frans Bosch and Ronald Klomp.

3. Training programs:
a. Easy pace: 1 min slower than marathon pace (MP)
b. Threshold training (tempo run) to increase lactate threshold; 20 sec faster than MP
c. Interval training to increase VO2max level: 30 sec faster than MP. At least 5 min intervals coz it takes 2 mins to reach VO2max level. Followed by 4 min jog
d. Anaerobic sprints / hillwork: 400 to 800 m, recover 2 to 4 times the distance. Repeat 2 to 4 times.

4. Types of stretching:
a. static
b. ballistic
c. p & f (Posture & Flexibility)
d. dynamic: This is recommended for running

5. Causes of cramping
Interestingly, the doctors acknowledged that the cause of cramping is manifold - sodium deficiency, overly fast pace, glycogen depletion, something to do with ATP, etc.

Some technical and medical terms were new to me, so I look some of those up:

Myoglobin (courtesy of Wikipedia!) is a single-chain globular protein of 153 amino acids, containing a heme (iron-containing porphyrin) prosthetic group in the center around which the remaining apoprotein folds. Essentially myoglobin is often cited as having an "instant binding tenacity" to oxygen given its hyperbolic oxygen dissociation curve. High concentrations of myoglobin in muscle cells allow organisms to hold their breaths longer.

Adenosine triphosphate (ATP): the energy currency of the cell that transfers energy from chemical bonds to endergonic (energy absorbing) reactions within the cell.

[But I still don't understand how ATP and myoglobin are inter-related, if at all.]

Conconi test is a simple method for measuring the approximate values of an individual's maximum, anaerobic and aerobic threshold rates. This test has been shown to be flawed (Jones and Doust, 1995).

Conducting the conconi test: the athlete increases their speed gradually every 200 metres and the heart rate and time, at each 200 metre point, are recorded. This gradual increase in speed every 200 metres is maintained until the athlete is unable to maintain the pace. The total distance covered by the test should be between 2.5 km and 4 km to ensure sufficient information is available for subsequent calculations. Speed versus heart rate is then plotted on a graph from which the athlete's anaerobic threshold can be determined.

Perform a five to ten minute warm up program
- Set the HRM to use a 5 second recording interval
- Start the HRM watch at the starting point
- Every 200 metres record the time and heart rate
- Every 200 metres increase your speed
- End the test when you can no longer maintain the pace
- Stop the HRM recording
- Perform a 10 minute cool down program

Plyometrics: A type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.

Plyometrics are often performed by sprinters, but would also be useful for endurance sports.

TRIMP method
First proposed by Bannister et al in 1975 (Roger Bannister of the 4-min mile?), this method is a very simple way of calculating what is termed TRaining IMPulse (TRIMP). TRIMP is defined as training volume x training intensity and is specific to endurance training as it uses heart rates or heart rate zones. Initially the researchers proposed simple methods of calculating the TRIMP of a session, such as the following:

TRIMP = training time (minutes) x average heart rate (bpm). For example, 30 minutes at 145 bpm. TRIMP = 30 x 145 = 4350.

The disadvantage of this system is that it does not distinguish between different levels of training.

TRIMP training zone method
Proposed to overcome disadvantage of basic TRIMP method. Divide training intensity into 5 zones:

50-60% max HR
60-70%
70-80%
80-90%
90-100%

The zone number is used to quantify training intensity; TRIMP is calculated as the cumulative total of time spent in each training zone.

To express the a similar example to that above in these terms:

30 minutes at 140 bpm. Max HR = 185 bpm. %max HR = 140/185 x 100 = 76%. Therefore, training intensity = 3. TRIMP = training volume (time) x training intensity (HR zone). 30 x 3 = 90.
25 minutes at 180 bpm. Max HR = 185 bpm. %max HR = 97%. Training intensity = 5. TRIMP = 25 x 5 = 125.

TRIMP zone is a simple tool for monitoring all aerobic training and is excellent for endurance athletes.

Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Unlike static stretching the end position is not held.

Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.

Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Read more..

Marathon training for busy people

One reason why many do not subscribe to the notion of marathon running is simply the lack of time. Work, family, and various other reasons can severely limit available time for logging those miles necessary for marathon training. I recalled reading about a program in RW magazine some months ago that advocates running by time rather than miles.

This plan, developed by Ivana Bisaro of Carmichael Training Systems, calls for five days of running per week. The idea is centered on endurance runs (ER) that is carried out on easy to medium effort (70 to 90% MHR), which is higher than the LSD pace; augmented by tempo, interval runs and hill repeats.

Read more...

Nonetheless, this is a 16-week program requiring 5 to 7 hours per week. There's simply no substitute for time commitment. The next question is how do we find the time?

Gary Smith suggests four ways:

1. Schedule your training runs and tell your boss and family about how this time is very important for you and you can not sacrifice this time.

2. Consider running early morning. Dean Karnazas, ultra marathoner extraordinaire, and father of three gets up at 3:30 or 4:00 in the morning to run 15-20 miles before the family even wakes up.

3. Consider running after dinner. This is not the best time to train but for busy moms and dads , it might be your only time available. Eat a light dinner, mainly salad, then put on some high reflective material, and go out for a run around your neighborhood.

4. Rethink your priorities. Maybe you can move your training runs up the priority list. Sacrifice the last hour at work or driving your kids around town for an evening. Move things around.

Jenny Hadfield, co-author of the best selling Marathoning for Mortals, has advice for busy mothers. Read on...

Run less for more

Coach would have me cut down my running to just three times a week and include two cycling and one swim days. Is it possible to run less and yet achieve better results? If so, how?

Recalled an article in RW last year. It is the FIRST training program that some triathletes use to good effect. The key idea is to favor intensity over frequency, quality over quantity, fast running over the accumulation of mileage. And supplement the three running days with two cross training days. The three runs are: track repeats, tempo, and the long run. Together they improve the primary predictors of running performance: VO2 max, lactate metabolism, and running economy. That is, speed, the ability to sustain speed, and endurance.

Read more ...

RW ultramarathon training

These articles were published in the Runner's World magazine, April 2008:

Minimalist Guide

50-miler training plan

Overcoming the ultra-marathon mind game

Singapore Bay Run 2008: Personal best time

Aug 24, 2008. Today's race was a personal best time for me, one-on-one with my friend DT! 3 hours 28 min.

No, the race is NOT 42 km (26 miles), but simply a half marathon. What kind of PB is 3:28 for 21 km? Well, the one-on-one kind of PB. Allow me to start from the top.

The rain stopped early this morning. Finally, after a downpour that lasted the best of yesterday. I had decided that if the rain did not let up this morning when I woke up, that I would not show up. As it turned out, the heavy downpour cooled down temperatures and provided ideal conditions for about 70,000 participants who turned up at the Padang this morning.

The flag off started on time -- I think, but I can't be sure coz DT and I were so far back in the queue that we didn't hear the sound off for the start. It took all of 15 minutes to reach the starting line. Met and said hi to my marathon runner-photographer friend, who was busy snapping pictures of the Singapore Flyer with his water-proof Olympus ("Must be water-proof" point noted!). When I last met him at the Shape Run, he was also busy snapping pictures (not of the Singapore Flyer).

This year's route took us straight into the Sheares Bridge via Central Boulevard, rather than further down via Prince Edward. Crested the bridge at 4k. Slow easy pace (8 to 8:30), soaking up the sights of Marina Bay. Personally, I didn't appreciate the IR construction site too much. Too close to the highway.

At approximately the 9k mark, we took a leak at MacDonald's (toilet), but shortly after that, DT informed me that his right knee was hurting. Months ago, the same pain plagued DT's left knee and he had to stop running for 4 weeks. The pain got progressively worse and he had to walk. After a few attempts to jog/run, we thought it best not to put further stress on the knee and to walk.

What a glorious walk it was, especially in view of the cool morning! We chatted and talked about various stuff, ranging from army days to music, from holidays and vacations to reminiscing about Bloomington, Indiana.

Highlight #1: We came upon an elderly competitor who was wearing a Saucony singlet that says "Jesus saves!" He was part of a 30 member team from a local church running to raise funds. It so happened that three Methodist pastors were running this race to raise funds as well. DT and I both agreed that running would be a good idea to raise funds for the COSI orphans. Incidentally, the elderly runner finished ahead of us. Good for you, brother!

Highlight #2:The smell-the-roses pace was a blessing in disguise. We were able to enjoy the path to the Marina Barrage (semi finished road courtesy of SAF combat engineers), the view as we cross the barrage, as well as appreciate the architecture of the barrage station. Not sure when we would come this way again. The view of the Singapore skyline and Flyer was spectacular.

I also enjoyed the walk through the CBD, especially the road leading back to the Padang. In previous races, all I remembered were blur images. I did not notice the flowers, the towering buildings and the beautifully restored Fullerton building.









Did I mind not running? I have to admit that the thought of moving on did cross my mind, even for a second or two. DT had in fact urged me to continue on to get a respectable time. But between running for time and spending quality time with a friend, it is a no-brainer.

It was a glorious day for a walk!

PS: I discovered that there are many ways to have a good race.


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Video: The Day after the Marathon

This is hilarious!

Changi village cycling route

Nice evening for a spin. Met SY at NSRCC and rode all the way to Changi village. 37 km.

Should have cycled 3 more klicks, and gone for a 30-lap swim. That will make a nice triathlon, counting this morning's 10k run (but in reverse order!). Wishful thinking.


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Ironman Triathlon World Championship

Fresh off the press, I found this book "30 years of the Ironman Triathlon World Championship" by Bob Barbbit at the local library. Smells fresh too. Seriously.

The author starts off by echoing a much touted question the world asked when they first learnt about the Ironman in 1978: Is it humanly possible to swim 2.4 miles, ride 112 and run 26.2 miles back to back to back? All in one day?

As many know by now, the Ironman started by John Collins putting together the Waikiki Rough Water Swim, the Around Oahu Bike Ride and the Honolulu Marathon. Todate, some 34,000 finishers lay claim to the title "Hawaii Ironman".

Collins' slogan is simple: "Swim 2.4, ride 112, run 26.2. Then brag for the rest of your life."

The photos are simply amazing. And inspiring. The few chapters I read so far are crisp, well written, refreshing and provide a good perspective of the beginnings of the Ironman competition. More about this book in a subsequent post.




Let me use this opportunity to wish our own ultra Ironman KHW godspeed as he heads off to Hungary this weekend for the Double Ironman! All the best and have a good race!

New Asian Triple Ironman record by Kua Harn Wei

Singapore's own ultra Ironman, Dr. Kua Harn Wei has done us proud, yet again! He recently set a new Asian record for the Triple Ultra Triathlon held in Germany last month.

This triple Ironman covers 11.4km swim, 540km cycle and then 126.6km run. The last Asian record was by Japanese triathlete Nakayama. Harn Wei completed the triple Ironman in 45 hours 13 minutes, 20 minutes better than Nakayama's Asian record!

Since July this year, Harn Wei has embarked on five triathlon races held around the world to raise funds for the Shaw Foundation Alumni House. The races are the Double Iron World Championship in Quebec City and Triple Ultra Triathlon in Germany in July; Double Ironman World Cup in Hungary in August; Double Iron World Cup in Virginia, USA, in October and the Deca Iron World Challenge in Mexico in November.

For more about Harn Wei's achievements, see TODAY's report The Reluctant Ironman.

Read more about this recent feat from Harn Wei's blog.

Certificate for Laguna Phuket International Marathon 2008

A pleasant surprise came in the mail yesterday. The completion certificate for the June 2008 Laguna Phuket International Marathon.

I wasn't able to pick up the cert on the evening of the run, and my email to the organizers came back with error messages. So I am grateful that the organizers were thoughtful enough to mail the cert to me. This is how one establishes a reputation and a following! :)

imaRunner: Tom Longboat (1888 - 1949)

Tom who?

That question is not unexpected. Tom Longboat was a native Canadian who used to outrun all his peers at long distance, way back in the early 1900s. He outraced Dorando Pietri of Italy (who won the 1908 Olympics marathon, but was subsequently disqualified) in Dec 1908 in Madison Square Garden, New York City in a time of 2 hours 45 min and 5.2 sec over 26.2 miles to win a handsome prize of $3,750.

One-on-one races around racing tracks were widespread and popular in those days (along with betting). The Longboat-Pietri race was attended by 14,000 roaring spectators. It was prompted by the misadventure associated with the Olympics that year - the Americans objected to Pietri's win on grounds that he was illegally assisted. That fact was indisputable. When Pietri staggered into the track for the last leg of the marathon, he collapsed three times, and was revived by officials, and carried even, with pushes and small pats. Pietri was disqualified and the gold went to John Hayes, an American. The disqualification and the fact that Tom Longboat was the pre-race favorite set up this one-on-one race in New York.

Tom Longboat won the 1907 Boston marathon and was regarded as the world's best distance runner after he defeated Englishman Alfie Shrubb in 1909. He won more races than any of his contemporaries, over distances ranging from 3 miles to the marathon. He went on to win two more indoor marathons after New York. He also ran an exhibition solo run of 35 miles from the city of Hamilton to Toronto (where he lived) in 1907. Talk about ultra marathons. Tom Longboat was a pioneer ultra-marathoner!

In Jack Batten's book "The Man Who Ran Faster than Everyone: The Story of Tom Longboat", Tom was described as "a good husband (he had two wives) and father (he lost a 5-year old son to an automobile accident), a diligent worker (he ended his days as a street cleaner - a humble but respectable job in the depression years), an amiable and gentle man (he always respected his opponents and was always quick to forgive his enemies), but most of all, he was a runner." He didn't have the mega endorsements of today, modern technology - shoes, supplements - and training programs. He also had to fight stereotypes and prejudice his entire life.

Voted the #1 Canadian sports figure of the 20th century by Maclean's Magazine, he was one of the most celebrated athletes in the country's history and is a member of the Canadian Sports Hall of Fame. If he were alive in this day and age, Tom Longboat might well have been the Olympic marathon champion in Beijing this year.

Why do I run? A Collection

Over the months, I have come across several beautiful expressions of "Why do I run?" Here are some of my favorites.

LaVikinga:
I run at 0430 in the morning because I am self conscious of my form and my lack of speed. I wear the shoes best for my feet & running mechanics, in whatever hideous colors are left for Amazons with big feet. I run in the sultry 100% humidity & heat of the predawn hours of the deep south. I run in the least possible amount of comfortable clothing, but I wear 3 sports bras because God was generous (Finding a sports bra that secures in all different directions is darned near impossible).

I run in the cold and wind. I run in the rain. I ran when we went on safari in Africa. I've never entered a race because I am embarrassed to be so slow.
I used to run because I was trying to lose weight. Now I run to keep from losing my mind.

I run when I ache. I run when I'm sick. I run when I'm recovering from my surgeries I've had to put my sagging body back to its original form. I run on days when my body argues with my mind that it just can't do one more mile.

And there are mornings when the few other moon lit members of early morning lunatics whizz past me. I feel defeated and demoralized. I'll never be like them. Why do I bother? And then I remember my journey has been the longest. My trail has been the hardest. THIS is my marathon. I run because I have to. I run, because now I can.

SM (my good friend in Tokyo):
I run not to lose weight - I have too little of it already!
I run not to show off my form for though I am not bad in that department, I am no exhibitionist!

I run the way I run because I believe it best instils an exercise discipline to my otherwise exercise-less lifestyle (apart from the occasional golf game which I still rather enjoy) and to challenge myself to achieve a personal objective for the next 12 months.

I also run because I am inspired by your running....

PK:
My eight-year daughter asked me innocently, “Why do you run so much?” I did not give her an immediate answer as the question had led me to wrestle with my motives for a long while. Other than standard reasons of maintaining health and fitness, I can attest to the benefit of being able to use the time on long runs to pray, reflect on deeper issues, think creatively. After ruminating on her question for nearly three months, I am almost certain that I would say to my daughter that I run because I have to.

Ripley (Oct 2007):
i just run because i love running... but i know i can't run everyday cos got no time lah... but sat and sun i'll be running slightly longer distances but also, not that long... however, for certain events, e.g. if i know i've signed up for a trail run, i make sure i run trail to get a feel of it... if i know i've signed up for a back-to-back run, i make sure i do back-to-back lsd... but my effort is never hard... this is to allow me to enjoy and most importantly, to get a "feel"... that's all... this kind of training, i won't even classify as training leh... in fact, during races, my mentality is not to race but to run and enjoy the scenery... so choices of events are especially important... i'm geared to more trail, small but scenic races, rather than those big cities... although i still aim for some big cities one as they are still full of history... maratona di roma is one great example...

What is your reason for running??

Dean Karnazes: Why do I run?

Dean Karnazes shares his motivation for running in his book "Ultramarathon Man: Confessions of an all night runner".

Just as a race-car driver pushes his vehicle to the limit, or a pilot tests the "edge" in an experimental plane, I wanted to see how far I could go. What I now realize is that the way other people seek physical comfort and blissful well-being, I seek extremes.

I run because I've never been much of a car guy. I run because if I didn't, I'd be sluggish and glum and spend too much time on the couch. I run to breathe the fresh air. I run to explore. I run to escape the ordinary.

I run to honor my sister and unite my family. I run because it keeps me humble. I run for the finish line and to savor the trip along the way. I run to help those who can't. I run because walking takes too long, and I'd like to get a few things done in this lifetime.

I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.

Dean Karnazes and the 199-mile Relay

The 199 mile Relay from Calistoga to Santa Cruz is run over 36 discrete legs of 5.5 miles by a team of 12 runners. Dean Karnazes decided to run it - by himself. It took him two entire days and nights in 2000.

Here are some lessons he shares:

On sleep-running:
"Being awakened in the middle of the night by a loud noise is unsettling, especially when you're running. In this case, a blasting [car] horn jolted me out of slumber... I'd fallen asleep while running. Now I was about to be run over."

He managed to dodge the vehicle, and decided to sit down to rest. But after 155 miles, "stopping was a foreign state of being. Pain flared up every inch of my body. There was one slight problem, however. I couldn't stand up."

On pain:
"The pain at mile 40 is much worse than back at mile 30, which hurts a lot more than mile 20. Every step hurts worse than the last. How can the human body withstand it? I like to tell people that my "biomechanics" are "genetically favorable" for running long distances. ... I have no idea if it's true."

"Your legs can carry you so far. Running great distances is mostly done with your head."

On the euphoria/meltdown cycle:
"As you progress in a long race, your highs become higher and your lows lower, and the fluctuations come with escalating rapidity. ... the mood swings came unexpectedly, without warning. There was no controlling the onset."

How to deal with low points: "Just take baby steps"

On the body's protective mechanisms:
"The human body is capable of extraordinary feats of endurance, but it has protective mechanisms to prevent total annihilation. Typically the system will shut down before physical destruction occurs. Blacking out is the body's ultimate act of self preservation. When you're teetering on the edge of coherence - which running 185 miles can induce - stepping over the edge becomes a very real threat. One minute you're running, the next you're in the back of an ambulance heading for the ER:

On passion:
"Running has taught me that the pursuit of a passion matters more than the passion itself. Immerse yourself in something deeply and with heartfelt intensity - continually improve, never give up - this is fulfillment, this is success.

"As a running buddy once said to me: Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming 'Wow! What a ride!'

"Running has as much power over me as I have over running."

On solitude:
"I also like the solitude. Long distance running is a loner's sport, and I've accepted the fact that I enjoy being alone a lot of time. It keeps me fresh, keeps me - oddly enough - from feeling isolated. I guess a lot of people find it in church, but I turn to the open road for renewal. Running great distances is my way of finding peace.

"The solitude experienced while running helps me enjoy people more when I am around them. The simple primitive act of running has nurtured me."

On running for a cause:
Dean ran to raise funds for little Libby Wood, who was critically ill. A week after Dean completed the relay, Libby received an organ transplant.

Dean ran The Relay solo for the next two years, each time again for other needy children. Each received transplants shortly after ... miraculous outcomes!

imaRunner: Dean Karnazes

I picked up Dean Karnazes' book "Ultramarathon Man: Confessions of an all-night runner" some week ago. Most of us would have heard about Dean and his feats, more recently of how he ran 50 marathons in 50 states in 50 days.

In this book, Dean provides insights as to how he started on his quest to test the limits of endurance. He described an incident during his junior high years with his mentor Coach McTavish. Dean ran all out in the Cal State long distance championship, against older stronger runners.

After he won, Coach McTavish asked, "How'd it feel?" Dean answered, "Going out hard was the right thing to do. It felt pretty good." Coach squinted at him and said, "If it felt good, you didn't push hard enough. It's supposed to hurt like hell." This statement became Dean's mantra, in a manner of speaking.

Interestingly, Dean did not run for 15 years after that, having to earn his way through college and graduate school, and thereafter establishing his career. It was only on his 30th birthday that "something snapped" and he decided to go for an impromptu night run from his home in San Francisco. He ran seven hours through the night to San Mateo coast, covering 30 miles. That was Dean's "reawakening."

The next section was devoted to Dean's first Western States 100-mile endurance run. This event covers 100 miles within 24 hours, traverses through snow peaked mountains and murderously hot valleys. The run includes an early climb from 6,000 feet to almost 10,000 feet in elevation. Participants have to ford numerous bridgeless bridges, deal with harrowing drop-offs and unpredictable terrain. It is termed the "toughest endurance event in the world" and to quality, one must complete a 50-mile race in less than 9 hours!

I learnt a fascinating way to deal with acorn-sized blisters - lance the blister, drain, then stick the skin together with super glue (insert into the blister) and then duct tape the foot.

Dean finished in 21 hours, 15th position out of 379 starters.

The next hurdle was Badwater - the lowest point in the middle of Death Valley, southeastern California, 282 feet below sea level. Summer time temp can exceed 130 deg F. Shoe soles melt on contact with the asphalt. So runners run along the white line on the edge of the roadside. Dean passed out on this 1995 run, severely dehydrated, vomitting and on the verge of heatstroke. His first failure.

The next year, Dean was back and he succeeded that time. He also completed nine more Western States in addition to numerous marathons and multisports events.

If Badwater was highway to hell, then the other extreme - cold - became Dean's next target. The South Pole marathon in 2002 was novel and unique. A handful of "crazies" flew to the South Pole, amidst weeks of delays due to bad weather. Dean decided against snow shoes, in contrast to all the other runners and had to place heating pads in his shoes to prevent his feet from freezing in the -54 deg F icy terrain. He had serious problems during his run - his goggles froze over and so did his mask. That meant he could not eat. Pace was excruciatingly slow (15 minute mile - brisk walk pace on normal surfaces) even though Dean ran all out at full capacity. It took him more than 8 hours and lots of tissue damage. But Dean completed the first ever South Pole marathon.

Other than reading the fascinating stories, what I found very thought provoking was Dean's answer to the question "Why?"

I quote:

It's an excellent question, though addictions are never neatly defined. ... When people ask me why I run such improbable distances for nights on end, I've often been tempted to answer with something like, "Because I can." It's true as far as it goes, and athletes aren't always the most introspective souls. But it's not a complete answer. It's not even satisfying to me. I've got questions of my own.
What am I running from?
Who am I running for?
Where am I running to?

Read more ...

Ultramarathon Program by George Parrott

Hal Hidgon's "How to Train" contains a chapter on training for ultras. George Parrott was the coach of the Buffalo Chips, an ultramarathon club that produced many ultra champs. He's also a professor of psychology at CSU Sacromento.

The 50-K
"Fifty km is simply a marathon with a warmup."
Pacing is key: run 26 miles with a split time 15 to 20 min slower than the marathon best (35 to 45 sec per mile - 20 to 30 sec per km - slower). Then run the last 5 miles at a pace 60 sec per mile (35 sec per km) slower.

For first timer, choose a point-to-point or large loop course rather than one with multiple laps. This is because everyone experiences periods of mental and physical fatigue. Avoid races made more difficult by terrain, high altitude or chance of extreme weather. Sounds like good advice for any ultra, not only a 50K.

The Sandwich Approach (back-to-back tempo and long runs, sandwiched by rest days):
Mon: rest
Tue: speedwork (warm up, 3x1 mile, 2 - 3 min jog between, cooldown) at faster than 10 k pace (6 miles)
Wed: easy run (8 miles)
Thu: easy run (6 miles)
Fri: rest
Sat: tempo run (warmup 2 miles, marathon pace 3 miles, cooldown) (7 miles)
Sun: long run (walk breaks) 23 miles
Total: 50 miles

Increase mileage in speedwork, easy and long runs (but not tempo run) each week to build up to 54 miles before taper three weeks before ultramarathon. A 10-K race the week before as a final test of conditioning. For the experienced runner, this program adds one or two months to the usual marathon training buildup.

The 50-Mile
Moving from the 50-K to the 50-mile requires considerably more elan, but maybe not that much more talent or training. Parrott's program does not require great increases in mileage, merely tweaking the schedule and spending some extra time on the weekends -- long runs on both Sat and Sun.

The weekday schedule is unchanged. For the weekend, instead of miles, substitute with time:

Sat: 3 hours easy
Sun: 3 to 4 hours easy
Week total: 60 miles

Recovery week every third week with only one long run on the weekend. 

Increase Sat run to 4 - 5 hours and reduce Sun run to 3 to 3.5 hours on weeks 6 and 7 (week total of 75 miles) before tapering. The last 2 hours on Sun should be at increased heart rate level (80%).

42 miles (67 km over 6 - 7 hours) over the weekends is unlikely given my pace, so my actual mileage will be lower.

Running and Ageing

The link between running and longevity has not been well established until recently.

An interesting report in Straits Times Aug 14 (Mind Your Body) cites a Stanford University study that suggests that regular running can slow the effects of ageing. Published in the Archives of Internal Medicine, the study tracks two cohorts - runners and non-runners - of 500 people over the age of 50. After 19 years, 34% of non-runners had died compared to only 15% of runners. Put differently, the results suggest that the survival rate of a person who is running regularly at the age of 50 and continue to run, has a 85% chance of making it to 69 years of age.

The benefits are not only in terms of survival rates, but also lower incidents of cancer, neurological diseases, inflections. Interestingly, there is no evidence that runners are more likely to suffer osteoarthritis or require knee replacements. However, the average running time falls as one ages - from 4 hours per week to 76 minutes per week.

Good enough evidence for me!

imaRunner: Warren and Tom Knoll

RW Sept 2008 issue featured a father-son pair who ran across the US, covering 3,330 miles from San Diego to Washington DC, over 112 days. Tom (75) is a veteran ex-Marine who has tallied up over 75,000 miles from 185 marathons and ultras, 9 250-mile and runs and a cross country trek. Warren (44) runs a publishing company in Wisconsin and has to his credit 53 marathons and 9 Ironmans.

Each day, Tom started at 5 am and Warren started an hour later (due to differences in pace), covering 30 miles. A day rest every 10 days. They were joined by Marines and other recreational runners along the way. The cross country feat raised funds for wounded veterans.

A fall on the very first day came back to haunt Tom 61 days later when he realized that he couldn't see well out of his right eve. That was a side effect from the fall - cataracts. But Tom pressed on, refusing surgery.

A fellow runner noted: "By the end of the day, Warren was withered by the sun, and Tom didn't look so great. But they got up the next day to do it again. All I can say is, wow."

As an aside, the fastest run across the United States was by Frank Gianno Jr - 46 days, 8 hours and 36 minutes - back in 1980!

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

BFG Rave Runs: COSI Cambodia

Aug 8, 2008 (08-08-08)

Today is the start of the Beijing Olympics Games, but my family and I were in Community Outreach Services-Immanuel (COSI), an orphanage located in the Ang Snoul district of the Kandal Province in Cambodia. COSI is an initiative of the Methodist Missions Society (MMS) of Singapore and is 45 minute drive from the center of Phnom Penh smack in the middle of a farming community.

An 8 km easy run from COSI to two surrounding villages in the Toul Prich province.

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As I was setting out, Vuth - our sponsored kid at COSI - came up and wanted to join me. I was a little concerned as he was in his jeans and slippers. But he said no problem, and seeing that he is a strong 17 year-old who loves and plays soccer (daily), I agreed.

As it turned out, Vuthy is a strong young man as well as a good guide. Our conversation (easy run, remember?) centered on life at COSI and his school. Vuthy aspires to be a lawyer, and his grades are pretty good. I encouraged him to study hard and to aim to pass grade 12 (high school) exam so as to get into a good university.

The run took us down dirt roads surrounded by padi (rice) fields. It had been raining for the three days we were there, and the padi plants were growing well. There was a light breeze and it was a good run.



We were greeted by some dogs that merely barked at us. At a village, several children waved and cheered us on. It would be quite a sight - a middle aged guy in bright luminous Passion Run singlet and a young Khmer in slippers pacing side by side.



This is Cambodian rural heartland. This is a farming community where the friendly Khmer villagers derive their livelihood from tiling the land. They take care of the land, that in turns take care of them. Nature and man - working together in partnership.



Earlier in the day, we were in Phnom Penh, and had lunch at the Foreign Correspondence Club (FCC) restaurant. It overlooks the Mekong River where the Singapore dragon boat team tragedy occurred last year.



View of the National Museum from Cafe Fresco at FCC:


See also:
COSI Angel Program 2008

Multiple marathons

Another chapter in Hal Higdon's "How to Train" book that is unique is Benji Durden's 84-week program. This is for the marathon elite. 84 weeks amount to one and a half years! The program covers two marathons (one in week 43 and the second in week 84) and 23 races over various distances. Intense!

In contrast, Ben Moore's Repeat and Threepeat program caters for runners who do more than 2 marathons in 18 months. The variable of note is the interval between marathons. Different programs are drawn up for the second marathon 4, 6 and 8 weeks apart from the first.

What is unique with this program is the two consecutive LSD runs on Sat and Sun. The Sat run is at an easy pace, while the Sun run is at medium (marathon race) pace. The same pattern holds for the intervening weeks between marathons. So for a 4-week interval between marathons, the LSD runs are 12 and 10 miles (week 1 inbetween), 16 and 10 miles (week 2), 18 and 6 miles (week 3) and taper for week 4. The principle is one easy week after the first marathon, one taper week before the next marathon and in between, resume regular training.

For any marathons less 4 weeks apart, Moore suggests running the first at a slower pace, using it as a training run for the second.

Running three marathons in a period of two months would be "pushing the edge of the envelope". The first is a training run, the second is a hard run, and number three? "You'll be coming home on a wing and a prayer." 

The key is to select a key race to achieve peak performance. The marathon before or after can serve either as a training run, done at slower pace, or simply a run to enjoy the sights! Not every marathon has to be an all-out effort!

Hal Higdon's Universal Pace Chart

Picked up this book "How to Train: the Best Programs, Workouts and Schedules for Runners of All Ages" by Hal Higdon at the library a few days ago. This book is a follow-on to Hal's previous two books "Run Fast" and "Marathon". In this companion book, Hal provides training programs, charts, schedules, etc to fill in what his other two books couldn't.

Although this book was written more than 10 years ago in 1997, I easily recognize many features and programs that are still being advocated today by more recent books and publications such as the RW magazine. There's something to be said for time-proven strategies and programs.

I was particularly interested in two chapters - George Parrott's Ultramarathon program and Ben Moore's Repeat and Threepeat program. But the very first chapter dealt with a topic that I have been mulling over for some time - PACE.

In Hal's words:

"Actually, training schedules ... are anything but precise. They can't be. Our marathon training class was attended by more than 550 runners. ... Individuals attempting to follow an training schedule aimed at the masses have varying talent and levels of physical fitness."

Hal went on to note that pace is relative. What is medium speed to one person can be very different to another person. Interestingly, he preferred to define training paces with reference to maximum heart rates (MHR). Hal took great care to attribute the development on pace definition to various people such as Roy Benson and Gunnar Berg. But he developed what he calls the universal pace chart:

Base: <50% MHR - very light
Jog: 50 - 65% MHR - fairly light, slow pace
Easy: 65 - 75% MHR - conversational, not a jog
Medium: 75 - 80% - hard, out of comfort zone
Crisp: 80 - 85% - harder, submax effort
Hard: 95 - 90% MHR - very hard, near max effort
Sprint: 90 - 100% MHR - very very hard, full speed

I think this way is a much better way to define pace, rather than attaching a figure value (such as 6 min/km). It is also age and talent/fitness-appropriate. An older runner may not be able to run as fast due to a lower MHR. Likewise, a less fit person may find a 6 min/km pace to be hard effort, while an experienced runner will consider this pace to be a jog.

Fitness Trends

Here is an excellent article entitled "Fitness Trends" published by the Singapore Medical Association (July 2008) that examines the increasing popularity of races.

One interesting phenomenon is the increasing number of older participants who are transiting through midlife and redefining their limitations. The author also examines the "slow is good" concept of running and the "toughness" of the younger generation.

Read on...