Adjusting the training schedule to fit traveling to the other side of the world and back is a bit of a challenge. But managed to complete all the sessions (barely!). Good thing this is recovery week.
So what's interesting? Nothing much except for the swim drills. While practicing swim drills in the indoor pool (first time for me!) in Chicago, I was surprised it took me just four strokes to cover 20 yards (18.83 m). This is the drill starting with flat, then side (one stroke), then flat again and then the other side (another stroke). Back in Singapore this week, I took about 6 strokes to cover 25 m. Initially, I took 7 strokes, but reduced that to 6 by the end of 6 laps.
That's good. Stroke elimination, just like in golf. I can relate to that.
I also noted the surge forward as I rotate to the side. This must be what Terry Laughlin refers to as power from the hip. Nice. Just like driving from the hip ala Tiger Woods. Again, I can relate to that.
Another pointer, again from Terry Laughlin's book on Total Immersion (thanks, M!), was yoga breathing. Inhale slowly, and then let your breath fall out. Relax for a moment, then inhale again. It worked well during my recovery at the wall. Tried it during today's easy 10 k run as well. Inhaled over three strides and exhaled over three as well (usual rhythm is 2-3). Worked to a satisfactory degree as well.
Before I forget, I also understand better what is meant by swimming by feel. Still work to be done, no doubt. More work needed also on the vanilla side.
Last but not least, I am pleased with today's pace of 7:30 to 7:45 even at HR<140. Even if only for 2 to 3 km. Now to achieve this pace for longer distances....
PS: swim notes -- tendency to forget about balance and allow legs and hip to sink. Got to consciously make sure hip is up during the flat position. When stroking, focus on extending the arm. That, together with the rotation, allows faster motion.
Friday, October 31, 2008
Night marathons
RW magazine Dec 2008 issue: A question was asked of Miles about night marathons. And guess what? The Sundown marathon in Singapore was mentioned.
Bravo!
Bravo!
Monday, October 27, 2008
Ironman Japan 2008
On the long flight back from Chicago on ANA, having watched all the movies (English, Japanese and Mandarin), I chanced upon a documentary video on the Ironman Japan 2008. Held in Nagasaki, the bike and run courses cover the entire island with sleepy villages, winding roads, hilly terrain and enthusiastic supporters.
Being my first viewing of an ironman event, it was interesting to see how the swimming started with a flurry of arms and legs, and how the elites went through their transitions. There were many human interest stories, primarily from the Japanese participants. But since the video is in Japanese, I couldn't really appreciate these stories. What I did appreciate was a 40+ year old cook who made a determined bid, but DNF. The cutoff time is 15 hours, and the last participant who came in seconds before the cutoff was literally in tears.
The crowning moment, of course, was at the finishing line. Many came through with their families, children, supporters and friends. It was touching.
For the record, the winner was Luke MacKenzie (AUS; 26) with a time of 8:29:11 and the fastest female contestant was Naomi Imaizumi (JPN, 25). There were five participants from SIN!
Being my first viewing of an ironman event, it was interesting to see how the swimming started with a flurry of arms and legs, and how the elites went through their transitions. There were many human interest stories, primarily from the Japanese participants. But since the video is in Japanese, I couldn't really appreciate these stories. What I did appreciate was a 40+ year old cook who made a determined bid, but DNF. The cutoff time is 15 hours, and the last participant who came in seconds before the cutoff was literally in tears.
The crowning moment, of course, was at the finishing line. Many came through with their families, children, supporters and friends. It was touching.
For the record, the winner was Luke MacKenzie (AUS; 26) with a time of 8:29:11 and the fastest female contestant was Naomi Imaizumi (JPN, 25). There were five participants from SIN!
Saturday, October 25, 2008
BFG Rave Runs: Chicago Grim Reaper
There was a halloween party at the Union League Club last night, and I bumped into the grim reaper in the elevator (hence the title). There were also a Joker (ala Batman), ghouls, witches, etc. Well, America is big into halloween.
Second run in the windy city with a temp of 51 deg F. As I started out, it was overcast, windy and cold! Had to resist the temptation to head back up to the gym and treadmill. Good thing I persevered, for the weather cleared up within 15 minutes, the sun came out and it turned out to be a gorgeous afternoon. More runners about this afternoon. Wind was more moderate.
This time, I headed south to the planetarium - to reminisce the good ole days - before heading back up to Lincoln Park. Kept HR to under 140 bpm. Not surprisingly, my pace was much faster - averaging 6:15 to 6:45. This is about 2 minutes faster than the norm. Did a tempo run at 10th and 11th km, pushing up HR to 170. No speed target, but managed 5:19 and 5:08.
On the way back, I still kept HR to under 140. But pace was about 7:08 to 7:40. Not surprisingly, given the wind factor (14 mph). It was getting dark as I approached 20 km, so decided to head back to the hotel.
Gave directions for the Lakeshore Drive underpass to a couple (hope I was right) and the time to a fellow lady runner, and $2 to an African American elderly lady for train fare (God bless you too!). I guess I looked like the friendly sort of guy.
View from Shedd aquarium : fall colors evident
View of Adler planaterium
Chicago skyline from planaterium: congratulations to the couple!
Lincoln Park
View Larger Map
Second run in the windy city with a temp of 51 deg F. As I started out, it was overcast, windy and cold! Had to resist the temptation to head back up to the gym and treadmill. Good thing I persevered, for the weather cleared up within 15 minutes, the sun came out and it turned out to be a gorgeous afternoon. More runners about this afternoon. Wind was more moderate.
This time, I headed south to the planetarium - to reminisce the good ole days - before heading back up to Lincoln Park. Kept HR to under 140 bpm. Not surprisingly, my pace was much faster - averaging 6:15 to 6:45. This is about 2 minutes faster than the norm. Did a tempo run at 10th and 11th km, pushing up HR to 170. No speed target, but managed 5:19 and 5:08.
On the way back, I still kept HR to under 140. But pace was about 7:08 to 7:40. Not surprisingly, given the wind factor (14 mph). It was getting dark as I approached 20 km, so decided to head back to the hotel.
Gave directions for the Lakeshore Drive underpass to a couple (hope I was right) and the time to a fellow lady runner, and $2 to an African American elderly lady for train fare (God bless you too!). I guess I looked like the friendly sort of guy.
View from Shedd aquarium : fall colors evident
View of Adler planaterium
Chicago skyline from planaterium: congratulations to the couple!
Lincoln Park
View Larger Map
Thursday, October 23, 2008
My Life on the Run by Bart Yasso
New book (2008) by the man who invented the Yasso 800, dubbed the "Major of Running" and the chief running officer at Runner's World. The book chronicles Bart's conversion from drugs, alcohol and aimlessness to running. He recounts how he progressed from running to beat his older brother to the Boston marathon, Badwater ultra (146 miles), Bare Buns and racing in various continents.
Bart is frank about how he felt neglected by his father (who eventually became his firm supporter) in his growing years. He found redemption through running. He also has a high tolerance for pain, which helps explain how he excels in endurance events (never give up!).
The book contains many interesting events, adventures and misadventures as well as several heart touching stories. In Clean Streaks, Bart relates how he trained a team of 6 convicts from a rehabilitation center to run a 22 mile relay race in Pennsylvania. Running as a team was an alien concept to the ex-addicts. At the completion of the race, the team was ecstatic. "For once, they were receiving recognition for doing something positive and not being punished for screwing up, and they relished the acceptance of other runners."
Bart also described how he came up with the Yasso 800 training system when he reviewed his running logs when he trained to break 2:50 to qualify for Boston. He formulated his system in the mid 80s, but it was only in October 1994 that Runner's World published an article and dubbed the method the Yasso 800 (courtesy of Amby Burfoot). Bart is quick to note that the Yasso 800s aren't perfect - adjustments need to be made for a hot day or hilly course, and it has to be 10 800s in one workout five to six weeks before the race.
But a deserving credit to an icon in the running world!
Bart is frank about how he felt neglected by his father (who eventually became his firm supporter) in his growing years. He found redemption through running. He also has a high tolerance for pain, which helps explain how he excels in endurance events (never give up!).
The book contains many interesting events, adventures and misadventures as well as several heart touching stories. In Clean Streaks, Bart relates how he trained a team of 6 convicts from a rehabilitation center to run a 22 mile relay race in Pennsylvania. Running as a team was an alien concept to the ex-addicts. At the completion of the race, the team was ecstatic. "For once, they were receiving recognition for doing something positive and not being punished for screwing up, and they relished the acceptance of other runners."
Bart also described how he came up with the Yasso 800 training system when he reviewed his running logs when he trained to break 2:50 to qualify for Boston. He formulated his system in the mid 80s, but it was only in October 1994 that Runner's World published an article and dubbed the method the Yasso 800 (courtesy of Amby Burfoot). Bart is quick to note that the Yasso 800s aren't perfect - adjustments need to be made for a hot day or hilly course, and it has to be 10 800s in one workout five to six weeks before the race.
But a deserving credit to an icon in the running world!
Wednesday, October 22, 2008
BFG Rave Runs: Chicago
No, not the Chicago marathon (I wished!). Visiting CME and DePaul U, and took the chance to do a 15-km tempo run along the famous Lakeshore Drive along Lake Michigan.
View Larger Map
Started a little late, at 8 am, to avoid the cold. But cold it was. Officially 42 degree F (5 deg C), but with the wind chill, it was colder. Had my windbreaker and cap on. Fortunately, it was sunny, with some cloud cover.
Headed towards Lakeshore Drive bike track. Known as Lakeshore trail. Went north through the bridge and by the Navy pier. Further north on Oak St beach to the southern tip of Lincoln Park. About 7 km. HB was excellent (other than the erratic jump for the first 2 km), less than 140 for the last 2 to 3 km. And yet pace was good, about 6:15.
View of Navy Pier on the right
View of Oak St beach
Chicago skyline (John Hancock Center with twin antenna masts)
Turnaround point
Only when I turned around did I realize why. All the time, I had the wind on my back. After the U-turn, I ran into the wind. And what a difference. It was hard going. Had to push it just to maintain the 6:20 pace. HR above 145 - 150. No wonder the cyclists appear to be struggling against the wind. This was the first time I experienced head wind while running! Found out later that the wind speed as 14 mph (22 kmph)! Now I understand why some runners "complain" about running against the wind.
More Chicago skyline from Jackson Blvd
Legs felt stiff, initially the right thigh and later both thighs. I should have a longer warmup and stretch. Hands were really cold, and nose started running after 6 km. Not a fun run. But this is getting out of the comfort zone!
View Larger Map
Started a little late, at 8 am, to avoid the cold. But cold it was. Officially 42 degree F (5 deg C), but with the wind chill, it was colder. Had my windbreaker and cap on. Fortunately, it was sunny, with some cloud cover.
Headed towards Lakeshore Drive bike track. Known as Lakeshore trail. Went north through the bridge and by the Navy pier. Further north on Oak St beach to the southern tip of Lincoln Park. About 7 km. HB was excellent (other than the erratic jump for the first 2 km), less than 140 for the last 2 to 3 km. And yet pace was good, about 6:15.
View of Navy Pier on the right 
View of Oak St beach
Chicago skyline (John Hancock Center with twin antenna masts)
Turnaround point
Only when I turned around did I realize why. All the time, I had the wind on my back. After the U-turn, I ran into the wind. And what a difference. It was hard going. Had to push it just to maintain the 6:20 pace. HR above 145 - 150. No wonder the cyclists appear to be struggling against the wind. This was the first time I experienced head wind while running! Found out later that the wind speed as 14 mph (22 kmph)! Now I understand why some runners "complain" about running against the wind.
More Chicago skyline from Jackson BlvdLegs felt stiff, initially the right thigh and later both thighs. I should have a longer warmup and stretch. Hands were really cold, and nose started running after 6 km. Not a fun run. But this is getting out of the comfort zone!
Monday, October 20, 2008
TriBob Sprint series 2009
Received the participation cert for the TriBob sprint duathlon in Mayl this year. At the back was information for 2009:
Sprint aquathlon@Sentosa Feb 22
Sprint duathlon@Mandai Mar 15
Sprint triathlon@Changi Apr 19
Registration opens Nov 1. Will have to miss the sprint duathlon, but the sprint aquathlon and triathlon look tempting... ok, back to swim drills.
1% improvements
Don Fink wrote about his experience one year, coming in 8th place in his age group, and while not quite disappointed, he was hoping for a top three placing. His results came in and looking at the timing of the third place competitor, he realized that his timing difference of 1 min 40 sec is only 1% slower. "Can I get 1% faster?" Of course.
He started having many ideas and ways to become 1% faster. And he started having successes. The point is this: forget about the peak and focus completely on the very next step in the climb.
The 1% improvement concept is not limited to athletics. Can I perform 1% better at my job? Can I be a 1% better husband? Can I be a 1% better person?
Certainly. If so, start listing down the ways and take action.
He started having many ideas and ways to become 1% faster. And he started having successes. The point is this: forget about the peak and focus completely on the very next step in the climb.
The 1% improvement concept is not limited to athletics. Can I perform 1% better at my job? Can I be a 1% better husband? Can I be a 1% better person?
Certainly. If so, start listing down the ways and take action.
Sunday, October 19, 2008
The "I just want to finish under 17 hours" strategy
More from Don Fink, this time from the chapter on Race and Pre-Race Strategies. Naturally, I was interested in the "I just want to finish under 17 hours" strategy.
It starts off with "This section is not for everybody. It is written for the athlete who perhaps only have time for the 'Just Finish' training program. For this athlete victory is defined as completing the Ironman before the cutoff time of 17 hours." That's me then (except the athlete bit).
Just finish swim strategy: Swim section is crucial (tell me about it!). 140 minutes to swim 3,800 m, that's about 3 min 40 sec for each 100 meters (38 of them)! Practice this pace in training. Open water swimming is slower than pool swimming, so allow for some cushion. One way is to swim at a slightly faster pace and then take short breaks at predetermined times. For example, take one minute rest after every 150-min of swimming. Wet suits help. But what if we don't use wet suits?
Just finish bike strategy: Cutoff is usually 10.5 hours after the start. Allow 2:20 for the swim and 10 min for comfortable transition, that leaves 8 hours for the bike segment. Average pace of 14 miles per hour (22.4 km/h). Consider faster pace and rest breaks for fueling, toilet break, etc.
Just finish run strategy: Worst case is 6.5 hours to cover the marathon. Average pace of 15 min per mile (9:22 min per km). Not quite walkable. Consider walk 5 min, jog 10 min and alternate. 20 min/mile (12:30 min/km) on walk and 12 min/mile (7:30 min/km) on jog... you are an Ironman! :)
It starts off with "This section is not for everybody. It is written for the athlete who perhaps only have time for the 'Just Finish' training program. For this athlete victory is defined as completing the Ironman before the cutoff time of 17 hours." That's me then (except the athlete bit).
Just finish swim strategy: Swim section is crucial (tell me about it!). 140 minutes to swim 3,800 m, that's about 3 min 40 sec for each 100 meters (38 of them)! Practice this pace in training. Open water swimming is slower than pool swimming, so allow for some cushion. One way is to swim at a slightly faster pace and then take short breaks at predetermined times. For example, take one minute rest after every 150-min of swimming. Wet suits help. But what if we don't use wet suits?
Just finish bike strategy: Cutoff is usually 10.5 hours after the start. Allow 2:20 for the swim and 10 min for comfortable transition, that leaves 8 hours for the bike segment. Average pace of 14 miles per hour (22.4 km/h). Consider faster pace and rest breaks for fueling, toilet break, etc.
Just finish run strategy: Worst case is 6.5 hours to cover the marathon. Average pace of 15 min per mile (9:22 min per km). Not quite walkable. Consider walk 5 min, jog 10 min and alternate. 20 min/mile (12:30 min/km) on walk and 12 min/mile (7:30 min/km) on jog... you are an Ironman! :)
New Balance Real Run 2008
Well, second year running, I mean participating. Supposed to do a time trial, but my FR305 did not cooperate (found out later that the battery was flat!). So I felt lost throughout this run. Had been overly reliant on my "running computers" to tell me the current pace, lap pace, HR, etc. Today, I had nothing to fall back on. Except my phone to tell me the time at the 8 km mark.
As it turned out, I came in at 1:38 gun time. That put the net time at 1:34:05. About the same as last year.
Most participants agreed that this year's run was more challenging - with the 4 km of trail / sand at the start. I also stopped at every water point, and slowed a little at the 14th km hot stretch. So generally satisfied with the outcome. Sorry no HR profile to show coach. Need another time trial.
Happy birthday wishes to PK!
A big THANK YOU to MBF for the video, support and encouragement!
As it turned out, I came in at 1:38 gun time. That put the net time at 1:34:05. About the same as last year.
Most participants agreed that this year's run was more challenging - with the 4 km of trail / sand at the start. I also stopped at every water point, and slowed a little at the 14th km hot stretch. So generally satisfied with the outcome. Sorry no HR profile to show coach. Need another time trial.
Happy birthday wishes to PK!
A big THANK YOU to MBF for the video, support and encouragement!
Friday, October 17, 2008
TLog: new swim drills
I was really pleased to learn a new set of swim drills earlier this week. The drill is to swim flat for five kicks, rotate to one side (five kicks), flat again (five kicks) and rotate to the other side (five kicks). Sounded easy, but I had to work hard to get it.
Started with 2 laps of each drill learnt earlier, and 9 laps of the new drill (total of 15 laps).
This is what I discovered:
I started zigzagging initially. So I had to focus on keeping my line (follow the black stripe!). Found that it helps to keep face down when rotating, then turn head to the side, before turning up to breathe.
Bobbing motion is still present. The flat position allowed me to regain balance and the horizontal position tends to get perturbed while rotating to my right (my vanilla weak side). Also, my turn to breathe while on the rights needed more work... head tended to come up and hips and legs got lowered.
Quite interesting (surprising) to realize that I reached the end of the pool faster when I simply focused on smooth motion. Guess the body rotation is working.
Other key points from today's training:
Need to slow down and focus on compact and slow kicks. No need for speed or power. Easy does it.
Need to work out the stiffness in the right shoulder. Had to stretch hard to keep alignment on the right.
Started with 2 laps of each drill learnt earlier, and 9 laps of the new drill (total of 15 laps).
This is what I discovered:
I started zigzagging initially. So I had to focus on keeping my line (follow the black stripe!). Found that it helps to keep face down when rotating, then turn head to the side, before turning up to breathe.
Bobbing motion is still present. The flat position allowed me to regain balance and the horizontal position tends to get perturbed while rotating to my right (my vanilla weak side). Also, my turn to breathe while on the rights needed more work... head tended to come up and hips and legs got lowered.
Quite interesting (surprising) to realize that I reached the end of the pool faster when I simply focused on smooth motion. Guess the body rotation is working.
Other key points from today's training:
Need to slow down and focus on compact and slow kicks. No need for speed or power. Easy does it.
Need to work out the stiffness in the right shoulder. Had to stretch hard to keep alignment on the right.
Fink on Swim Techniques
Extracted from Chapter 10 of Be Iron Fit by Don Fink
Body position: think sleek, slipper torpedo.
Press upper torso into the water to allow hips and legs to rise to the surface.
Body rotation - (1) adds leverage to each stroke, (2) makes breathing more efficient and (3) decreases body profile, hence reduce drag.
Flaws to avoid: (1) low hips (2) swimming flat. Chest lean drill to improve body position
Stroke mechanics:
Entry above head and in front of shoulder. Avoid overreaching (hands crossing over centerline of body, creating fishtail effect), limited glide (beginning stroke immediately... pause at the end of extension before catch).
Catch: shoulder rolls forward as elbow bends, but remains high in the water. Wrap hand and forearm around a barrel in the water. Avoid dropping elbows and lack of shoulder roll.
Pull: pull back in S-like shape. Avoid lack of follow-through.
Release/Recovery: do a soft recovery, arms gently returning through the air.
Kick: Smaller, more efficient kick recommended. Kick to help rotate body and maintain proper position, but dohould do little to propel forward. Avoid big kick (too large, too wide) and too many kicks per stroke.
Turbulence: Side-to-side turbulence through hands crossing over in front of head, and kicking too big.
Up-and-down turbulence lifting head to breathe.
Body position: think sleek, slipper torpedo.
Press upper torso into the water to allow hips and legs to rise to the surface.
Body rotation - (1) adds leverage to each stroke, (2) makes breathing more efficient and (3) decreases body profile, hence reduce drag.
Flaws to avoid: (1) low hips (2) swimming flat. Chest lean drill to improve body position
Stroke mechanics:
Entry above head and in front of shoulder. Avoid overreaching (hands crossing over centerline of body, creating fishtail effect), limited glide (beginning stroke immediately... pause at the end of extension before catch).
Catch: shoulder rolls forward as elbow bends, but remains high in the water. Wrap hand and forearm around a barrel in the water. Avoid dropping elbows and lack of shoulder roll.
Pull: pull back in S-like shape. Avoid lack of follow-through.
Release/Recovery: do a soft recovery, arms gently returning through the air.
Kick: Smaller, more efficient kick recommended. Kick to help rotate body and maintain proper position, but dohould do little to propel forward. Avoid big kick (too large, too wide) and too many kicks per stroke.
Turbulence: Side-to-side turbulence through hands crossing over in front of head, and kicking too big.
Up-and-down turbulence lifting head to breathe.
Wednesday, October 15, 2008
Bintan Triathlon
Registration opened recently for the 2009 Bintan Triathlon on May 23 and 24. PK encouraged me to consider participating, so I checked it out.
Wasn't able to find any information on the cut off times for each leg of the OD race. Start time is 2 pm on May 23 (Sat). So I emailed to the organizers (TriBob). Received a very prompt reply:
That's great news! I hope to be done by four hours. Bad news is that the Nirwana Gardens hotel is already fully booked. Sure need a larger capacity hotel.
Yet another update from helpful Kim: Apparently the hotel arrangements have yet to be finalized. So booking for Nirwana Gardens will be available! Two pieces of good news today!
Wasn't able to find any information on the cut off times for each leg of the OD race. Start time is 2 pm on May 23 (Sat). So I emailed to the organizers (TriBob). Received a very prompt reply:
Dear S.E,
Thank you for contacting us. With regards to your question below, please see the following answer…
Participants are not allowed to start their first or second lap of the run course after 6pm (4hrs into the race). They will be directed straight to the finish line, receive a finisher medal and have their times recorded. The official results will state that the participant did not complete the run.
I hope this helps.
Regards,
KIM-JOO SCHOCH
Sales and Marketing Manager
That's great news! I hope to be done by four hours. Bad news is that the Nirwana Gardens hotel is already fully booked. Sure need a larger capacity hotel.
Yet another update from helpful Kim: Apparently the hotel arrangements have yet to be finalized. So booking for Nirwana Gardens will be available! Two pieces of good news today!
TLog: Blame it on the heat!
24 km long run, second attempt at making good the 3 km tempo run at the end. I was determined to make it this time.
Started out at 7 am with overcast skies, rain in the forecast. But the weather forecast was dead wrong, and the morning got hotter and hotter. First leg was uneventful, managed to keep 140 bpm cap at good pace (8+ min/km), and first tempo run was better than expected. Took a long recovery walk after that. About 250m for HR to come back down to 140, but it took a much longer time to come down to 135! I suppose this was the first sign of trouble. But I didn't think twice about it then.
Second leg was a struggle in the heat. Had to slow down to 10+ min/km to maintain 140 bpm. The last 24 km run in the evening was a cool affair, and I didn't have trouble maintaining at 8+ min/km pace. I knew it was going to be tough.
Sure enough, at 21st km, HR went up very high very fast. Hit 174/5 with the first km. Pace: 6:08, way off. The last run, HR was moderately high (about 160+). Not good.
Staring at the exposed, sunny and hot track (leading from NSRCC), I decided to fight another day. As it turned out, the temp reached 35 deg C (when I checked at 11 am, so at 10 am, it should be about 34 deg C)! No wonder I found it so tough! What can I say. I was disappointed. Simply not my day, and will attempt this another time.
Motion based had this wonderful feature that provides the distribution of distance by HR! So here's the breakdown:
Roughly eyeballing the distribution, the distance travelled under 140 bpm is about 40 to 50%, with the rest slightly over 140.
Here's a comparison of the Oct 7 and Oct 15 24 km run:
First leg: 7:04 to 8:22 pace versus 7:13 to 8:30 pace. About the same
First tempo: 5:45 (164 bpm) and 5:39 (168 bpm) versus 5:48 (171) and 5:43 (176). A little slower and higher HR
Second leg: 7:55 to 8:40 versus 10:14 to 10:49 pace. What a huge difference in pace!
Second tempo: 5:51 (167), 5:55 (170) and 7:19 (170) versus 6:08 (174!)
Clearly the weather/temp had a big part to play. In terms of hydration and fueling, there's no difference as I used powerbar electrolyte drinks (two bottles) and two gels in each run.
So what did I learn? That I don't do too well under hot temp (above 33 deg). I can run / jog slowly in high temp, but not at fast pace (especially after 3 hours). This is something to work on. :)
Started out at 7 am with overcast skies, rain in the forecast. But the weather forecast was dead wrong, and the morning got hotter and hotter. First leg was uneventful, managed to keep 140 bpm cap at good pace (8+ min/km), and first tempo run was better than expected. Took a long recovery walk after that. About 250m for HR to come back down to 140, but it took a much longer time to come down to 135! I suppose this was the first sign of trouble. But I didn't think twice about it then.
Second leg was a struggle in the heat. Had to slow down to 10+ min/km to maintain 140 bpm. The last 24 km run in the evening was a cool affair, and I didn't have trouble maintaining at 8+ min/km pace. I knew it was going to be tough.
Sure enough, at 21st km, HR went up very high very fast. Hit 174/5 with the first km. Pace: 6:08, way off. The last run, HR was moderately high (about 160+). Not good.
Staring at the exposed, sunny and hot track (leading from NSRCC), I decided to fight another day. As it turned out, the temp reached 35 deg C (when I checked at 11 am, so at 10 am, it should be about 34 deg C)! No wonder I found it so tough! What can I say. I was disappointed. Simply not my day, and will attempt this another time.
Motion based had this wonderful feature that provides the distribution of distance by HR! So here's the breakdown:
Roughly eyeballing the distribution, the distance travelled under 140 bpm is about 40 to 50%, with the rest slightly over 140.
Here's a comparison of the Oct 7 and Oct 15 24 km run:
First leg: 7:04 to 8:22 pace versus 7:13 to 8:30 pace. About the same
First tempo: 5:45 (164 bpm) and 5:39 (168 bpm) versus 5:48 (171) and 5:43 (176). A little slower and higher HR
Second leg: 7:55 to 8:40 versus 10:14 to 10:49 pace. What a huge difference in pace!
Second tempo: 5:51 (167), 5:55 (170) and 7:19 (170) versus 6:08 (174!)
Clearly the weather/temp had a big part to play. In terms of hydration and fueling, there's no difference as I used powerbar electrolyte drinks (two bottles) and two gels in each run.
So what did I learn? That I don't do too well under hot temp (above 33 deg). I can run / jog slowly in high temp, but not at fast pace (especially after 3 hours). This is something to work on. :)
Tuesday, October 14, 2008
Be Iron Fit (2004): Don Fink
Picked up this book "Be Iron Fit" from the library a week ago. Don Fink was a former Wall Street managing director who left his job after 20 years to pursue his passion for Ironman. This book was written for busy people and the central theme is time-efficient training secrets.
The key principles:
1. Train time, not miles
2. Indoor training for time efficiency
3. Lunch time training
4. Master swim sessions
5. Early bird workouts
Principle of Gradual Adaptation: the 10% rule
We all know about the 10% rule for miles. Fink translates that to time and intensity. By intensity, what is important is the percentage of high intensity to low intensity training. The 10% rule does not apply directly to frequency of training, only indirectly through duration of training.
Adjustments for missed workouts:
This section is interesting to note.
1 day missed: Continue as scheduled. No doubling up.
2 - 3 days missed: Do only half of scheduled training on first day back. Resume on second day back.
4 - 6 days missed: Do only one-third of scheduled training on first 2 days back, and two-thirds of next two days back. Resume on fifth day back.
7 or more days missed: consider redesigning program and/or timing of your goals.
Effective Heart Rate Training
An excellent chapter on how not to train using "How I feel" and "My Pace". The method of choice: HR zones. What Fink advocates is to train in the aerobic zones (for Ironman goals) (90%) and in the anaerobic zones (10%). Avoid the no-man's land zone 3.
Zone 4: 90 - 95% max HR (166 to 175 bpm*)
Zone 3: 86 - 89% (159 - 165 bpm)
Zone 2: 75 - 85% (139 - 158 bpm)
Zone 1: 65 - 74% (120 - 138 bpm)
*bpm range based on max HR of 185
The HR ranges for cycling is scaled down 5% because of different mechanics. So minus 5% from above ranges.
Zone 4: 158 to 166 bpm
Zone 3: 151 - 157 bpm
Zone 2: 132 - 150 bpm
Zone 1: 114 - 131 bpm
Since my max HR is 188 bpm, that means my long runs had been in zones 1 and 2 (<140 bpm), and the tempo intervals were in zone 4. Biking generally around 120 bpm, so that is also in zone 1. All aerobic training for the Base Training Phase. Next would be the Build and Peak phases, followed by the Recovery phase.
The key principles:
1. Train time, not miles
2. Indoor training for time efficiency
3. Lunch time training
4. Master swim sessions
5. Early bird workouts
Principle of Gradual Adaptation: the 10% rule
We all know about the 10% rule for miles. Fink translates that to time and intensity. By intensity, what is important is the percentage of high intensity to low intensity training. The 10% rule does not apply directly to frequency of training, only indirectly through duration of training.
Adjustments for missed workouts:
This section is interesting to note.
1 day missed: Continue as scheduled. No doubling up.
2 - 3 days missed: Do only half of scheduled training on first day back. Resume on second day back.
4 - 6 days missed: Do only one-third of scheduled training on first 2 days back, and two-thirds of next two days back. Resume on fifth day back.
7 or more days missed: consider redesigning program and/or timing of your goals.
Effective Heart Rate Training
An excellent chapter on how not to train using "How I feel" and "My Pace". The method of choice: HR zones. What Fink advocates is to train in the aerobic zones (for Ironman goals) (90%) and in the anaerobic zones (10%). Avoid the no-man's land zone 3.
Zone 4: 90 - 95% max HR (166 to 175 bpm*)
Zone 3: 86 - 89% (159 - 165 bpm)
Zone 2: 75 - 85% (139 - 158 bpm)
Zone 1: 65 - 74% (120 - 138 bpm)
*bpm range based on max HR of 185
The HR ranges for cycling is scaled down 5% because of different mechanics. So minus 5% from above ranges.
Zone 4: 158 to 166 bpm
Zone 3: 151 - 157 bpm
Zone 2: 132 - 150 bpm
Zone 1: 114 - 131 bpm
Since my max HR is 188 bpm, that means my long runs had been in zones 1 and 2 (<140 bpm), and the tempo intervals were in zone 4. Biking generally around 120 bpm, so that is also in zone 1. All aerobic training for the Base Training Phase. Next would be the Build and Peak phases, followed by the Recovery phase.
Thursday, October 9, 2008
TLog: 15 km tempo, bike, swim and gym workout
Oct 8: Had to do this on the stationary bike due to rain. 20 km easy spin HR~110
Oct 9: Morning swim (as forecast was for rain in the afternoon/evening). 6 laps front, 4 laps left and 4 laps right side. Discovered that my chocolate side is my left. (I like chocolate). Swimming on the left side was easier. Could even do the sweet spot drill as recommended in the TI video. However, I couldn't do the same on the right side (vanilla side). In fact, I suspect I have a slight negative buoyancy, especially on the right. Kept going below the water surface, and had to consciously keep close to surface. Hhhmmm... wonder what I could do to rectify this fault?
Evening gym workout. Getting better at air cycling. Other exercises were ok. Found a substitute for the leg adductor and abductor exercises using the cable machine, thanks to the gym instructors!
Oct 10: 15 km tempo run. Same as two weeks ago. No problem except coming back. Struggled with the slopes at 13 and 14 km. The same stretch going out towards Changi Village was good as I gathered good speed going down. But the return leg was the "killer" and my pace suffered. Managed about 7:00 instead of 6:30 on that upslope stretch. A prolonged cooldown about 3 km. Weather was sunny and hot. But bearable.
Here's the HR for record:
Tempo run on Sept 28 for comparison:
Km/Oct 10/Sept 28
1/8.03/7.26
2/7.52/7.30
3/6.00/5.58
4/6.31/6.36
5/7.08/6.36
6/6.24/6.28
7/6,22/6.37
8/6.45/6.40
9/8.14/7.08
10/6.28/6.26
11/6.35/6.06
12/6.25/7.02
13/6.57/6.22
14/7.02/6.34
15/9.11/6.22
16/11.20/10.40
Oct 9: Morning swim (as forecast was for rain in the afternoon/evening). 6 laps front, 4 laps left and 4 laps right side. Discovered that my chocolate side is my left. (I like chocolate). Swimming on the left side was easier. Could even do the sweet spot drill as recommended in the TI video. However, I couldn't do the same on the right side (vanilla side). In fact, I suspect I have a slight negative buoyancy, especially on the right. Kept going below the water surface, and had to consciously keep close to surface. Hhhmmm... wonder what I could do to rectify this fault?
Evening gym workout. Getting better at air cycling. Other exercises were ok. Found a substitute for the leg adductor and abductor exercises using the cable machine, thanks to the gym instructors!
Oct 10: 15 km tempo run. Same as two weeks ago. No problem except coming back. Struggled with the slopes at 13 and 14 km. The same stretch going out towards Changi Village was good as I gathered good speed going down. But the return leg was the "killer" and my pace suffered. Managed about 7:00 instead of 6:30 on that upslope stretch. A prolonged cooldown about 3 km. Weather was sunny and hot. But bearable.
Here's the HR for record:
Tempo run on Sept 28 for comparison:
Km/Oct 10/Sept 28
1/8.03/7.26
2/7.52/7.30
3/6.00/5.58
4/6.31/6.36
5/7.08/6.36
6/6.24/6.28
7/6,22/6.37
8/6.45/6.40
9/8.14/7.08
10/6.28/6.26
11/6.35/6.06
12/6.25/7.02
13/6.57/6.22
14/7.02/6.34
15/9.11/6.22
16/11.20/10.40
Tuesday, October 7, 2008
TLog: 24 km long run - objective unaccomplished
Cool evening, supposed to rain late afternoon, but the sky held up in the eastern part of the island. Switched run from Thu to today as I wanted to cycle tomorrow and keep Sun free. This is an evening run, as opposed to my normal morning runs.
The good news: (1) managed to keep HR below 140 for first 9 km as well as the second 9 km... hard cap in both cases (ok, perhaps 1 or 2 above 140, but this is the best by far in terms of HR).
(2) First tempo run at 5:45 and 5:39 for 10 and 11 km resp. Better than the 11:35 target. Second long run was good. Hard cap at 140 HR maintained... had to walk 500 m after first tempo run to bring HR down sufficiently to maintain the cap. It worked.
(3) Found some rthyme from the strides, even when going slow. Concentrated on the lean and kick back. Kick back wasn't high as pace was slow, but if I focused on the kick back motion and arm swing, I can improve my pace even without higher HR. This is a good outcome, I think. Was able to go below 8 min/km for km 4 to 9 even while keeping HR < 140. And also for 14, 15 and 17 km.
Now the bad news. Second tempo run fell short of target. 5:51 and 5:55 for 21 and 22 km. Had to break for road crossing after 300m on 23 km (I was actually quite relieved to have to wait for the traffic!). What's more the Garmin had a problem ... system autodown or sthg. So that broke my tempo .. anyway, the truth was that I was running out of steam then. Miserable 7:19 for 23 km. Way off the target of 17:30 (5:46 pace) for the three km! :(
Felt tired after this run, unlike previous long runs. Found this to be a hard run in spite of better slow pace run.
Monday, October 6, 2008
The North Face 100
This is the route for the Singapore NF100 race on Oct 4, 2008.
8 hours cut off. Hydration packs required. Many DNF.
Great pix and description from teelee!
8 hours cut off. Hydration packs required. Many DNF.
Great pix and description from teelee!
run4COSI and Run for a Cause
In his No Need for Speed column for the RW magazine (Nov issue) titled "Faith, Hope and Charities: running for something other than yourself is the greatest gift of our sport", John Bingham (one of my favorite authors) wrote about running for a cause. Some may scoff at such runners and dismiss such gimmicks, but there are increasingly more and more people who run for causes close to their hearts.
Jennifer Lopez is a good recent example - she completed a triathlon to raise funds for a children hospital. Dean Karnazes ran for many cancer-stricken children. The Run for Hope race is to commemorate Terry Fox, who inspired generations of runners in his bid to raise money for the fight against cancer.
run4COSI is also about running for a cause, but there are faces we can identify with. The children whom you played and talked with. You laughed, ate and prayed together. You grew up with these kids, and understood their fears and concerns. These are the beneficiaries you love and care for.
The ending of John Bingham's article resonated deeply:
More resources for our run4COSI team in training:
THE RUNNER'S WORLD 8-WEEK BEGINNING RUNNER'S TRAINING PROGRAM
by Amby Burfoot
Many good tips are provided such as nutrition before the run, arm position, dealing with hot weather, potential running injuries and good use of cross training.
One great quote: "Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner
Jennifer Lopez is a good recent example - she completed a triathlon to raise funds for a children hospital. Dean Karnazes ran for many cancer-stricken children. The Run for Hope race is to commemorate Terry Fox, who inspired generations of runners in his bid to raise money for the fight against cancer.
run4COSI is also about running for a cause, but there are faces we can identify with. The children whom you played and talked with. You laughed, ate and prayed together. You grew up with these kids, and understood their fears and concerns. These are the beneficiaries you love and care for.
The ending of John Bingham's article resonated deeply:
So many of us have changed our own lives through running that it makes sense we would want to change the lives of others the same way. We can take the drive, ambition, and dedication we used to transform ourselves from couch potatoes to athletes and channel that into making a difference for someone else. When that happens, we'll truly understand the words of the renowned anthropologist Margaret Mead: "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."
More resources for our run4COSI team in training:
THE RUNNER'S WORLD 8-WEEK BEGINNING RUNNER'S TRAINING PROGRAM
by Amby Burfoot
Many good tips are provided such as nutrition before the run, arm position, dealing with hot weather, potential running injuries and good use of cross training.
One great quote: "Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner
Time limits for endurance races
Recently, I was joking that the first thing I check for in a race is the max time limit. Some marathons have time limits, such as 7 hours for Bangkok (no time limit for SCSM!) In particular, on the subject of multi-sports events, I was concerned about the time limit for the swim leg in a triathlon. So checked out the websites:
OSIM triathlon 1.5 km swim: 50 minutes (1m 40sec per 50m lap)
70.3 Aviva Ironman 1.9 km swim: 70 minutes (1m 50sec per 50m lap)
Interestingly, the limits for the bike and run legs are based on the original start time:
Bike – 90.1kms - Cut off is 5:30 after your original wave start. (4:20 assuming max swim time - 19 km/h speed)
Run - 21.1kms - Cut off at the finish is 8:30 after your original wave start. (3 hours assuming max swim and bike times - 8:30 pace)
OSIM triathlon 1.5 km swim: 50 minutes (1m 40sec per 50m lap)
70.3 Aviva Ironman 1.9 km swim: 70 minutes (1m 50sec per 50m lap)
Interestingly, the limits for the bike and run legs are based on the original start time:
Bike – 90.1kms - Cut off is 5:30 after your original wave start. (4:20 assuming max swim time - 19 km/h speed)
Run - 21.1kms - Cut off at the finish is 8:30 after your original wave start. (3 hours assuming max swim and bike times - 8:30 pace)
Sunday, October 5, 2008
Saturday, October 4, 2008
TLog: week ending Oct 4
Sept 28: Tempo run over 15 km: 2km warm up -> stretch -> run 1km at 6:00min -> run 5km at 6:50min-per-km pace -> slow jog 500m -> run 5km at 6:30min-per-km pace -> 1km cool down
Sept 29: 25 km bike of easy spin. No structure. This is recovery week! Average HR of 118, just shy of target of 120.
Sept 30: swim omitted due to upper chest respiratory infection
Oct 1: easy 5 km instead of 10 km. Made up somewhat by short 2 km easy run on Oct 3.
Oct 2: easy swim, 12 laps
Oct 4: easy 10 km, ave HR: 138. Target 140
Sept 29: 25 km bike of easy spin. No structure. This is recovery week! Average HR of 118, just shy of target of 120.
Sept 30: swim omitted due to upper chest respiratory infection
Oct 1: easy 5 km instead of 10 km. Made up somewhat by short 2 km easy run on Oct 3.
Oct 2: easy swim, 12 laps
Oct 4: easy 10 km, ave HR: 138. Target 140
Friday, October 3, 2008
run4COSI
Some weeks ago, the idea of running to raise funds for COSI education project was mooted. We aim to implement this project some time next year. Thus I was pleasantly surprised to learn that many members of PMC COSI team have signed up for the Standard Chartered Singapore Marathon this Dec, for various distances from 10km to the full 42km. That's really wonderful news.
TH and F spoke to me about how to train for the race. Enthusiasm is good and will carry us through, but there are pitfalls such as over extending oneself and risking injury. I have always maintained that the key to running is to complete the race injury free in order to have a good race experience. So here's a structured and disciplined training program that you may find useful.
Key principles:
1. Regularize your exercise / training program. For starters, set aside time for three sessions per week. There will only be one session for the long run, and the other two sessions can be 20 to 30 minutes each. The long session will be one hour, extending up to two hours for those training for the half marathon, and about one hour for those training for the 10 km run.
2. 10% rule: Gradually increase your mileage or intensity, by no more than 10% per week. The proven approach is gradual adaption to stress. So for instance, if your long run is currently 5 km, increase your long run distance to 5.5 to 6 km next week, and no more. If your pace is 6 min/km, don't push it up to 5 min/km this week. Note: either increase distance or intensity (pace or speed), not both at the same time. For first timers, aim for distance instead of speed.
3. Run your own race. Since the objective is to complete the race, it does not matter how fast you run. Do NOT yield to temptation. Do NOT compare with other runners and with each other. You run your own race, at your own time.
4. Walk breaks. This approach has been advocated by Jeff Galloway and Amy Burfoot (Executive Director, Runner's World Magazine). The run-walk system works this: run for say 5 minutes, and then walk for 1 minute. The ratio varies from 1:1 (1 min run, 1 min walk) for beginners to 9:1 (9 min run, 1 min walk) for seasoned marathoners.
5. Recovery makes us stronger runners. Always build in a recovery week. Recommendation is to have a recovery week after every three weeks of build up. The distance covered in the recovery week is about 50 to 60% of current distance.
Recommended program:
There will be three training sessions per week. Sat is designated as the long run day. But feel free to swap the sessions around to fit into your schedule. The other two sessions are described by time as well as distance.
[Choose time or distance based on your own comfort level. IOW, don't try to run 3 km within 20 minutes. If you can only run/jog 20 minutes and not cover 3 km, don't worry. Stick to the 20 minutes!]
If you have more time, include another session for either a walk/jog or swim or bike or gym. This is just a rough program for the 10 km race:
Week ending / Tue / Thu / Sat
Oct 12 / 20 min (3km) / 20 min (3km) / 5 km
Oct 19 / 20 min (3km) / 20 min (3km) / 6 km
Oct 26 / 30 min (4km) / 30 min (4km) / 7 km
Nov 1 / 20 min (3km) / rest / 5 km
Nov 8 / 30 min (4km) / 30 min (4km) / 7.5 km
Nov 15 / 35 min (4.5km) / 30 min (4km) / 8 km
Nov 23 / 35 min (4.5km) 30 min (4km) / 8.5 km
Nov 30 / 20 min (3km) / 20 min (3km) / 6 km
Dec 7 / 20 min (3km) / rest / 10 km RACE
Dec 14 / 10 min walk / rest / 10-15 min jog
You'd notice that the two weeks before the race are scaled down. This is known as the taper period, where we maintain the same intensity, but cut down on the distances.
The corresponding long run distances for half marathon training are as follows:
Oct 12 - 8 km
Oct 19 - 10 km
Oct 26 -12 km
Nov 1 - 8.5 km
Nov 8 - 14 km
Nov 15 - 16 km
Nov 23 - 18 km
Nov 30 - 10 km
Dec 7 - 21 km RACE
The other two training sessions each week remain unchanged, but can add 10 minutes more if you feel you can cope. Recovery week after the race remains the same. The recovery week essentially reminds us to take it easy after the race, and to ease back into shape through walks and jogs.
See related post on COSI angel project.
TH and F spoke to me about how to train for the race. Enthusiasm is good and will carry us through, but there are pitfalls such as over extending oneself and risking injury. I have always maintained that the key to running is to complete the race injury free in order to have a good race experience. So here's a structured and disciplined training program that you may find useful.
Key principles:
1. Regularize your exercise / training program. For starters, set aside time for three sessions per week. There will only be one session for the long run, and the other two sessions can be 20 to 30 minutes each. The long session will be one hour, extending up to two hours for those training for the half marathon, and about one hour for those training for the 10 km run.
2. 10% rule: Gradually increase your mileage or intensity, by no more than 10% per week. The proven approach is gradual adaption to stress. So for instance, if your long run is currently 5 km, increase your long run distance to 5.5 to 6 km next week, and no more. If your pace is 6 min/km, don't push it up to 5 min/km this week. Note: either increase distance or intensity (pace or speed), not both at the same time. For first timers, aim for distance instead of speed.
3. Run your own race. Since the objective is to complete the race, it does not matter how fast you run. Do NOT yield to temptation. Do NOT compare with other runners and with each other. You run your own race, at your own time.
4. Walk breaks. This approach has been advocated by Jeff Galloway and Amy Burfoot (Executive Director, Runner's World Magazine). The run-walk system works this: run for say 5 minutes, and then walk for 1 minute. The ratio varies from 1:1 (1 min run, 1 min walk) for beginners to 9:1 (9 min run, 1 min walk) for seasoned marathoners.
5. Recovery makes us stronger runners. Always build in a recovery week. Recommendation is to have a recovery week after every three weeks of build up. The distance covered in the recovery week is about 50 to 60% of current distance.
Recommended program:
There will be three training sessions per week. Sat is designated as the long run day. But feel free to swap the sessions around to fit into your schedule. The other two sessions are described by time as well as distance.
[Choose time or distance based on your own comfort level. IOW, don't try to run 3 km within 20 minutes. If you can only run/jog 20 minutes and not cover 3 km, don't worry. Stick to the 20 minutes!]
If you have more time, include another session for either a walk/jog or swim or bike or gym. This is just a rough program for the 10 km race:
Week ending / Tue / Thu / Sat
Oct 12 / 20 min (3km) / 20 min (3km) / 5 km
Oct 19 / 20 min (3km) / 20 min (3km) / 6 km
Oct 26 / 30 min (4km) / 30 min (4km) / 7 km
Nov 1 / 20 min (3km) / rest / 5 km
Nov 8 / 30 min (4km) / 30 min (4km) / 7.5 km
Nov 15 / 35 min (4.5km) / 30 min (4km) / 8 km
Nov 23 / 35 min (4.5km) 30 min (4km) / 8.5 km
Nov 30 / 20 min (3km) / 20 min (3km) / 6 km
Dec 7 / 20 min (3km) / rest / 10 km RACE
Dec 14 / 10 min walk / rest / 10-15 min jog
You'd notice that the two weeks before the race are scaled down. This is known as the taper period, where we maintain the same intensity, but cut down on the distances.
The corresponding long run distances for half marathon training are as follows:
Oct 12 - 8 km
Oct 19 - 10 km
Oct 26 -12 km
Nov 1 - 8.5 km
Nov 8 - 14 km
Nov 15 - 16 km
Nov 23 - 18 km
Nov 30 - 10 km
Dec 7 - 21 km RACE
The other two training sessions each week remain unchanged, but can add 10 minutes more if you feel you can cope. Recovery week after the race remains the same. The recovery week essentially reminds us to take it easy after the race, and to ease back into shape through walks and jogs.
See related post on COSI angel project.
Rave Runs wallpaper from RW
One feature I like about RW magazine is the Rave Runs pix. Now they are available as wallpapers for downloading.
Free Rave Runs Wallpaper for download here...
Thursday, October 2, 2008
What does Jennifer Lopez and Sarah Palin have in common?
Read from RW Nov issue that Jennifer Lopez is now a triathlete! And 6 months after giving birth to her twins.
This was at Malibu, CA and she raised more than $125,000 for Children's Hospital in Los Angeles! She finished the race in 2 hours, 23 minutes, 38 seconds.
Read more...
Did you also know that Sarah Palin ran a 3:59:36 marathon? This was in the Humpy's Classic Marathon in Anchorage back in August 2005, about a year before she became the first female governor in Alaska history. That time was good for 63rd overall, and 15th among the women.
Palin is a mother of five kids and her parents were marathoners. She says exercise is still very much a "family thing," and that "Conventional running is my sanity."
Read more...
PS: President George W. Bush ran 3:44:52 in the 1993 Houston Marathon and Vice President Al Gore completed the Marine Corps Marathon in 4:58:25.
This was at Malibu, CA and she raised more than $125,000 for Children's Hospital in Los Angeles! She finished the race in 2 hours, 23 minutes, 38 seconds.
Read more...
Did you also know that Sarah Palin ran a 3:59:36 marathon? This was in the Humpy's Classic Marathon in Anchorage back in August 2005, about a year before she became the first female governor in Alaska history. That time was good for 63rd overall, and 15th among the women.
Palin is a mother of five kids and her parents were marathoners. She says exercise is still very much a "family thing," and that "Conventional running is my sanity."
Read more...
PS: President George W. Bush ran 3:44:52 in the 1993 Houston Marathon and Vice President Al Gore completed the Marine Corps Marathon in 4:58:25.
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