Yelp. I made it back to Singapore safely. One day delay, using the SQ flight via Bangkok instead of direct. Why? Coz the plane via Bangkok is a smaller aircraft that could take off from runway B, the shorter runway at Narita. The Fedex plane crashed on runway A.
Recovery: fully recovered by late Tue. Noticed that recovery time is getting shorter. :D
Nothing much to report from last week, except a stationary bike session on Fri, 4 km short easy run and 1 km swim on Sat.
This week: Monday - stationary bike (super spinning) session and sports massage; today - 2 km swim. Practiced bilateral breathing throughout. Still need some work on the left (my vanilla side), but getting the hang of it. Glad to be back in the water. It's therepeutic.
This week will be aerobic before intensifying over the next few weeks.
Tuesday, March 31, 2009
Thursday, March 26, 2009
Winners of Tokyo Marathon 2009
KENYA'S Salim Kipsang won the Tokyo Marathon on Sunday in two hours, 10 minutes and 27 seconds, beating out Japanese runners Kazuhiro Maeda and Kensuke Takahashi.
Japan claimed the top three women's spots, with Mizuho Nasukawa taking first at 2:25:38 ahead of Yukari Sahaku and Reiko Tosa
For a different definition of winners, click here.
Japan claimed the top three women's spots, with Mizuho Nasukawa taking first at 2:25:38 ahead of Yukari Sahaku and Reiko Tosa
For a different definition of winners, click here.
Sunday, March 22, 2009
Tokyo marathon 東京マラソン2009
Billed as the Boston of Asia, the Tokyo marathon hosts more than 35,000 participants this year. My good friend PG wanted to do his first marathon in Tokyo and we both signed up. Unfortunately, he didn't get balloted but I did. So I dutifully turned up at his apartment for some free food and lodging on Mar 20 (Fri).
Sat was for registration at the Tokyo Big Sight. A registration letter came in the mail a week before, and participants have to produce that as well as identification (as specified by the organizers). We had to contend with crowd of animae fans rushing for their conference. But at the expo, registration was a breeze. Typically Japanese efficiency.
But the surprise was in the marathon exhibition. There were many novel events such as photo taking sessions (one was with our expected finish time), autographs by runner/model, interviews, dance and band performances, and lots of free samples. Although an event tee was provided, there would be no finisher tee (just a finisher towel). However, ASICS had lots of TM tees on sale at the exhibition, including a finisher tee with a DIY finish time! Yes, you guessed it. I bought one.
The weather forecast for race day was clouds with light rain in the morning, and showers in the early afternoon. And also for strong winds. True to form, the forecast was spot on. The morning was overcast, with strong gusts of wind.
8:00 am Baggage drop was done at trucks, organized by bib number. These trucks would drive from Shinjuku after the start to either Hibiya (10 km finish point) or Tokyo Big Sight (42 km finish). I arrived early, since I wasn't sure how long it would take to get there by subway.
8:30 am Queuing up in the H coral (yes, corals from A to K) I wished I was shorter so that I could huddle for some warmth. A number of participants around me were in just singlets and shorts. Tough guys.
9:10 am Flag off. It took more than 6 minutes for me to reach the start point after the gun went off. As it was downhill from Shinjuku for the first 10 km, and runners were charging. "Too fast!" was my reaction, and I found a slower lady to pace after about 2 km.
At the first water point, I had my first taste of Amino Value, one of the sponsors. Not carbonated, sweetish and good taste to it. Nice. I would end up drinking amino value at the 5 km marks (isotonic drink stations alternate with water only stations every 2 to 3 km).
At the 10 km mark near to Hibiya park, we could see the elite runners coming back. They had just completed 20 km in 1:20 or so. Amazing. The route brought us to Shinagawa, passed the Tokyo tower, and we u-turned back to Hibiya. Every 5 km, we passed through a timing mat. The timing information was updated through the TM website so that family and friends could track our progress.
Although I drank much less than what I was used to - thanks to the 12 deg C temp - I started looking for toilets after about 5 km But the queues were long. Just before the 10 km mark, I diverted for a toilet break. But the wait costed me 3 to 4 minutes! To add insult to injury, I had to take another leak at the 20 km mark. This time, it was in a subway station, some 200 - 300 m away. So another 3 to 4 min wasted. Lucky for me, I didn't need another toilet break the rest of the way.
On the way back, I could see on the other side of the road a few pick up buses trailing behind the last runners. I could see a few participants in there, and for a moment imagined myself among them. Banish that though! I was determined not to be one of those.
Behind the buses were clean up trucks to pick up garbage. All the water stations from 10 to 15 km were already cleared up, rubbish collected, waiting for the clean up trucks. Again, Japanese efficiency at work.
I forgot to mention how impressed I was with the supporters, who lined up from start to end. No kidding. Young folks, old men and women, small children, they were all out there cheering, clapping, high five-ing! Gambare! Gambare! Fighto! Even as light drizzle started from about 12 km onwards, the supporters were still out in force, with their umbrellas and raincoats! Never before had I witnessed such enthusiasm.
The next loop brought us north east to Asakusa. From about 24 km onwards, food stations serve bananas, raisins and bread (with red bean filling). Nice. I helped myself to a few bananas, raisins and one bun. There were many food providers. Either home cooked, or from their shops, they were trying to out-shout each other to encourage runners to sample their fare! For free. Lunch was served! And I also sampled a nice fritter (not sure what the filling was). The hot food tasted really good especially when I was cold and wet.
View Larger Map
I was running as planned, at about 7 min pace (HR 140 to 150), stopping to walk briefly only at the water stations (every 5 km). Except for the time lost to toilet breaks, I was sticking to the plan. Gel at 12 km and 22 km. Because of lunch, I took the third gel only at 32 km. There were a few occasions that I felt a sharp pain on the right knee. Hhhmmm... not good, was what I thought. The old injury (sustained in Oct last year) had plagued me now and then. If there's one thing that would cause a DNF, it would be the right knee (TRK). Thankfully, TRK behaved and did not cause too much trouble.
I was struggling a little after 30 km, and had to slow down some. This was time to psyche myself mentally. 12 more km! How difficult can that be? As many who have completed the marathon know well, the race starts only from 32 km. In the past five marathons, I was hit by cramps after 32 km. This time, I was wary after the 32 km mark. HR had been erratic since about 30 km. Way too high at 160s. Felt cramps coming on about 33 km, and I stopped to stretch. By then there was a celebrity with camera and attendant crew. So that provided some distraction, and I was good to get back.
By now, I knew that my primary objective (sub 5) would not be doable. The secondary objective was to keep the C beast away. Continued to struggle with occasional cramps but nothing that a quick stretch couldn't fix. The stretch from 35 km onwards was the challenging portion. A few bridges to surmount. Although just an elevation to 30 m, the ramps up reduced many to walking. I walked as well as my pace had slowed to about 8:30 per km.
The final stretch was most windy. Wind speed averaged 33 kph, high of 37 kph, so it was definitely an experience. The last time I experienced strong winds was in Chicago last Oct. Rain and wind. A non-trivial combo. Good thing I had my wind jacket on. I was walking and jogging through the last 5 km. Two more gels and baby steps. Not even thinking about time now. Just to finish well.
Did I mention costumes? We have our catwoman and spiderman. Tokyo has much more! Here is just a short list of what I can remember:
Hats:
In addition, I recall:
Needless to say, these runners provided much needed distractions. Even though I didn't achieve my primary goal, I had a ball of a time.
Last but not least, the finish at the Tokyo Big Sight. Lots of gallery (just as in the 2007 SBR that finished at the Marina floating platform with the gallery seats). That's not the point. After the finish line, runners were channelled through barricades for de-chipping. Volunteers were behind the barricades with their cutters. Just place your foot on the barrier and a volunteer cuts away the strap. Next we were in the channel to get the finisher medal in exchange for the chip. The volunteers would place the medals around our necks, and smiled and congratulated us for the hard work! Brought a warm feeling amidst the downpour getting heavier by the minute.
Next we collected our drinks, food (banana and orange), cereal bar and finishing towel before collecting our bags. All bags organized neatly by bib number. Efficiency. Then to the changing room. Thousands of runners here drying up and changing with whatever modesty they could muster (ladies had separate changing rooms).
Unfortunately, the rain was still raging when we left the hall. Long lines to get tickets to the train, and a little hassle with the crowd. But Japanese are patient people.
Final word: This is the best marathon experience I'd had! Would I do it again? In a wink of an eye (if I can get the ban lifted... somehow, someday) Strongly recommended to all marathon enthusiasts.
Honor roll: Mizuno Rider 12
Sat was for registration at the Tokyo Big Sight. A registration letter came in the mail a week before, and participants have to produce that as well as identification (as specified by the organizers). We had to contend with crowd of animae fans rushing for their conference. But at the expo, registration was a breeze. Typically Japanese efficiency.
But the surprise was in the marathon exhibition. There were many novel events such as photo taking sessions (one was with our expected finish time), autographs by runner/model, interviews, dance and band performances, and lots of free samples. Although an event tee was provided, there would be no finisher tee (just a finisher towel). However, ASICS had lots of TM tees on sale at the exhibition, including a finisher tee with a DIY finish time! Yes, you guessed it. I bought one.
The weather forecast for race day was clouds with light rain in the morning, and showers in the early afternoon. And also for strong winds. True to form, the forecast was spot on. The morning was overcast, with strong gusts of wind.
8:00 am Baggage drop was done at trucks, organized by bib number. These trucks would drive from Shinjuku after the start to either Hibiya (10 km finish point) or Tokyo Big Sight (42 km finish). I arrived early, since I wasn't sure how long it would take to get there by subway.
8:30 am Queuing up in the H coral (yes, corals from A to K) I wished I was shorter so that I could huddle for some warmth. A number of participants around me were in just singlets and shorts. Tough guys.
A huge screen displayed the ceremonies and start of the race for the benefit or runners behind. Helicopters hovered around to provide TV coverage. This was a BIG event for Tokyo. After all, Japan has a very strong running tradition.
9:10 am Flag off. It took more than 6 minutes for me to reach the start point after the gun went off. As it was downhill from Shinjuku for the first 10 km, and runners were charging. "Too fast!" was my reaction, and I found a slower lady to pace after about 2 km.
At the first water point, I had my first taste of Amino Value, one of the sponsors. Not carbonated, sweetish and good taste to it. Nice. I would end up drinking amino value at the 5 km marks (isotonic drink stations alternate with water only stations every 2 to 3 km).
At the 10 km mark near to Hibiya park, we could see the elite runners coming back. They had just completed 20 km in 1:20 or so. Amazing. The route brought us to Shinagawa, passed the Tokyo tower, and we u-turned back to Hibiya. Every 5 km, we passed through a timing mat. The timing information was updated through the TM website so that family and friends could track our progress.
Although I drank much less than what I was used to - thanks to the 12 deg C temp - I started looking for toilets after about 5 km But the queues were long. Just before the 10 km mark, I diverted for a toilet break. But the wait costed me 3 to 4 minutes! To add insult to injury, I had to take another leak at the 20 km mark. This time, it was in a subway station, some 200 - 300 m away. So another 3 to 4 min wasted. Lucky for me, I didn't need another toilet break the rest of the way.
On the way back, I could see on the other side of the road a few pick up buses trailing behind the last runners. I could see a few participants in there, and for a moment imagined myself among them. Banish that though! I was determined not to be one of those.
Behind the buses were clean up trucks to pick up garbage. All the water stations from 10 to 15 km were already cleared up, rubbish collected, waiting for the clean up trucks. Again, Japanese efficiency at work.
I forgot to mention how impressed I was with the supporters, who lined up from start to end. No kidding. Young folks, old men and women, small children, they were all out there cheering, clapping, high five-ing! Gambare! Gambare! Fighto! Even as light drizzle started from about 12 km onwards, the supporters were still out in force, with their umbrellas and raincoats! Never before had I witnessed such enthusiasm.
PG's driver stationed himself at the 35 km mark to cheer the runners. He was there from 10 am to 2 pm and took some 300 pix. He does this every year!
The next loop brought us north east to Asakusa. From about 24 km onwards, food stations serve bananas, raisins and bread (with red bean filling). Nice. I helped myself to a few bananas, raisins and one bun. There were many food providers. Either home cooked, or from their shops, they were trying to out-shout each other to encourage runners to sample their fare! For free. Lunch was served! And I also sampled a nice fritter (not sure what the filling was). The hot food tasted really good especially when I was cold and wet.
View Larger Map
I was running as planned, at about 7 min pace (HR 140 to 150), stopping to walk briefly only at the water stations (every 5 km). Except for the time lost to toilet breaks, I was sticking to the plan. Gel at 12 km and 22 km. Because of lunch, I took the third gel only at 32 km. There were a few occasions that I felt a sharp pain on the right knee. Hhhmmm... not good, was what I thought. The old injury (sustained in Oct last year) had plagued me now and then. If there's one thing that would cause a DNF, it would be the right knee (TRK). Thankfully, TRK behaved and did not cause too much trouble.
I was struggling a little after 30 km, and had to slow down some. This was time to psyche myself mentally. 12 more km! How difficult can that be? As many who have completed the marathon know well, the race starts only from 32 km. In the past five marathons, I was hit by cramps after 32 km. This time, I was wary after the 32 km mark. HR had been erratic since about 30 km. Way too high at 160s. Felt cramps coming on about 33 km, and I stopped to stretch. By then there was a celebrity with camera and attendant crew. So that provided some distraction, and I was good to get back.
Just around the corner, I heard my name called. It was my good friend PG who took a photo for me. A little blur, but FOC.
At the Hibiya junction, I was surprised to see a group of non-runners gathered in the middle of the junction, standing behind barricades. Were they waiting for a shop to open? Couldn't figure it out. Later PG told me that they were pedestrians crossing the junction, systematically heralded to the middle of the road, and then to the other side. Just like a ferry crossing a river of runners. Imagine that!
By now, I knew that my primary objective (sub 5) would not be doable. The secondary objective was to keep the C beast away. Continued to struggle with occasional cramps but nothing that a quick stretch couldn't fix. The stretch from 35 km onwards was the challenging portion. A few bridges to surmount. Although just an elevation to 30 m, the ramps up reduced many to walking. I walked as well as my pace had slowed to about 8:30 per km.The final stretch was most windy. Wind speed averaged 33 kph, high of 37 kph, so it was definitely an experience. The last time I experienced strong winds was in Chicago last Oct. Rain and wind. A non-trivial combo. Good thing I had my wind jacket on. I was walking and jogging through the last 5 km. Two more gels and baby steps. Not even thinking about time now. Just to finish well.
Early on, I thought my Garmin 305 went screwy on me. It was about 100m ahead of the distance markers early on and the difference just widened. At times, I couldn't understand why my pace jumped up or slowed down even though I was running steadily. I thought perhaps it was the high rise buildings that distorted satellite coverage. At the end of the race, the Garmin distance read 43.81km. Ok, I diverted for two toilet breaks, but the distance was way off. Strangely enough, two other SG runners clocked in more than 44 km on their Garmin 405s.
Did I mention costumes? We have our catwoman and spiderman. Tokyo has much more! Here is just a short list of what I can remember:
- pirate
- dorothy from Wiggles
- cow
- pink ninja
- kimono lady
- Jap lord
- Jap warrior
- playboy bunny
- man in playboy bunny outfit
- ballerina
- tin can
- samurai with "baby" in basket
Hats:
- pair of flying dumbo
- pink hair
- nemo
- water melon
- flags
- ... and many others...
In addition, I recall:
- 5 wrestlers
- TV celebrities with attendant crew, pacers, camera and sound men
- (from TV): TV celebrity who took breaks to breast feed her 7 month baby and she finished in 4:30
- Two blind runners (10k) with their pacers
- Two downs syndrome (or autistic?) runners with their minders
Needless to say, these runners provided much needed distractions. Even though I didn't achieve my primary goal, I had a ball of a time.
Last but not least, the finish at the Tokyo Big Sight. Lots of gallery (just as in the 2007 SBR that finished at the Marina floating platform with the gallery seats). That's not the point. After the finish line, runners were channelled through barricades for de-chipping. Volunteers were behind the barricades with their cutters. Just place your foot on the barrier and a volunteer cuts away the strap. Next we were in the channel to get the finisher medal in exchange for the chip. The volunteers would place the medals around our necks, and smiled and congratulated us for the hard work! Brought a warm feeling amidst the downpour getting heavier by the minute.
Next we collected our drinks, food (banana and orange), cereal bar and finishing towel before collecting our bags. All bags organized neatly by bib number. Efficiency. Then to the changing room. Thousands of runners here drying up and changing with whatever modesty they could muster (ladies had separate changing rooms).
Unfortunately, the rain was still raging when we left the hall. Long lines to get tickets to the train, and a little hassle with the crowd. But Japanese are patient people.
PS: And guess what. Currently stranded in Tokyo after the closure of runway A at Narita airport this morning following the Fedex plane crash. The last time was after the Bangkok marathon. Now Tokyo. Jinx?!?
PPS: MBH has banned me from all international marathons from now on. JN also kindly reminded me that last year's trip to Port Dickson could also be part of this jinx. So this is likely to be my last international race report. :(
Final word: This is the best marathon experience I'd had! Would I do it again? In a wink of an eye (if I can get the ban lifted... somehow, someday) Strongly recommended to all marathon enthusiasts.
Honor roll: Mizuno Rider 12
Thursday, March 19, 2009
Sports Massage
There it was on the training program ... Monday: Go for a massage if possible.
Sure, I'd go for a sports massage, and what better place than the Singapore Sports Center instead of the usual spa I go to. I had in mind a relaxing hour with calming music and the aroma from essential oils.
Ha! It was an hour of pain that completely redefined sports massage for me. Never before were sports massages this painful. And those were after marathons when my muscles were tight and tired.
Talking to a few people after Monday's session made me realize that this was the REAL sports massage. Silly me. Surprisingly, my legs felt a whole lot fresher that very evening.
No pain, no gain. This is a new perspective.
And I signed up for a package too.
Sure, I'd go for a sports massage, and what better place than the Singapore Sports Center instead of the usual spa I go to. I had in mind a relaxing hour with calming music and the aroma from essential oils.
Ha! It was an hour of pain that completely redefined sports massage for me. Never before were sports massages this painful. And those were after marathons when my muscles were tight and tired.
Talking to a few people after Monday's session made me realize that this was the REAL sports massage. Silly me. Surprisingly, my legs felt a whole lot fresher that very evening.
No pain, no gain. This is a new perspective.
And I signed up for a package too.
Monday, March 16, 2009
Singapore Bay Run: Registered 21 km ... this year's gonna be different!
The Singapore Bay Run 2009 priority registration is open for past participants. Early bird registration starts on April 1. More
MBH signed up for 10k and me 12k :)
MBH signed up for 10k and me 12k :)
Sunday, March 15, 2009
SubUrban Run@NE
"I feel your pain, Dad." said E after we completed the 2-km parent-kid event at SubUrban Run@NE this morning. This was the first time we ran as a family in two teams - NAHTE MBF and DIVAD BFG. I was kinda puzzled why E said that. Especially after completing his longest distance to-date.
E explained later that he could now understand how I felt like, all sweaty and tired after a run. Is this what parent-children bonding is about? Sharing common interests, doing things together and having fun?
As for the run, all I can say is that the 2-km event is a relatively small one, but what an interesting field! Strollers, dogs, children - big and small, friends, couples and any one who just wanted to get out there for a fun time. The route is out and in, over the Tampines Expressway.
D was fast off the gun, but slowed to a walk by the time we reached the overpass. E took a more leisurely pace with MBH, and they both did exceptionally well to hold up under the hot morning sun. Somehow they both found the energy to make a dash over the last 50m or so.
Mee was there to cheer us on and this is probably the first time she witnessed such an event. The dee-jay was entertaining, and except for a 15-min delay for the 2-km event, everything went smoothly.
I wish you could feel our joy, sons. But then you'd probably know that you are both our pride and joy!
E explained later that he could now understand how I felt like, all sweaty and tired after a run. Is this what parent-children bonding is about? Sharing common interests, doing things together and having fun?
As for the run, all I can say is that the 2-km event is a relatively small one, but what an interesting field! Strollers, dogs, children - big and small, friends, couples and any one who just wanted to get out there for a fun time. The route is out and in, over the Tampines Expressway.
D was fast off the gun, but slowed to a walk by the time we reached the overpass. E took a more leisurely pace with MBH, and they both did exceptionally well to hold up under the hot morning sun. Somehow they both found the energy to make a dash over the last 50m or so.
Mee was there to cheer us on and this is probably the first time she witnessed such an event. The dee-jay was entertaining, and except for a 15-min delay for the 2-km event, everything went smoothly.
I wish you could feel our joy, sons. But then you'd probably know that you are both our pride and joy!
Wednesday, March 11, 2009
TLog: fartlek session
Admittedly, I am not a huge fan of speedwork (which explains why I am slow). But today's fartlek session went like this:
2 km warm up
1 km @ 7 (actual: 6:48)
1 km @ 6 (5:48)
1 km @ 5 (5:00)
1 km @ 8 (4 min recovery jog)
1 km @ 6 (5:56)
1 km @ 5 (5:08)
2 km cool down
Max HR:187
2 km warm up
1 km @ 7 (actual: 6:48)
1 km @ 6 (5:48)
1 km @ 5 (5:00)
1 km @ 8 (4 min recovery jog)
1 km @ 6 (5:56)
1 km @ 5 (5:08)
2 km cool down
Max HR:187
Tuesday, March 10, 2009
Shoe tally: A very expensive shoe
Shoe on the left: Nimbus 10 - 149 km - and worn down to the foam!
Shoe on the right: Nimbus 9 - 642 km, including two marathons - just starting to reach the foam.
So here's the latest shoe tally:
North Face Boa Arnuva: 189k
Saucony PGTriumph 5: 563k
ASICS Nimbus 9: 642k
ASICS Nimbus 10: 149k
Mizuno Rider 12: 45k
Monday, March 9, 2009
Early birds: remembering Harry
Rex jumped up the moment I turned on the lights and started spinning his wheels. This was 4 am. But then, hamsters are supposed to be nocturnal creatures. Not me. But for the past three weeks, I had been getting up early for the long runs, and to be honest, it was not easy. But then, what's training if there's no sacrifice?
There were quite a number of people out exercising in the early hours of the morning, and surprisingly, many were elderly folks. They were taking their walks, or working the machines at the exercise corners, or doing tai-chi. One elderly lady was telling another that she slept at 7 pm and woke up at 4 am. And out walking at 5:30 am. Came across a number of bikers along the east coast, perhaps putting in a key workout before Aviva 70.3.
The sight of these energetic folks reminded me of the old school boys dinner on Sunday. There I met up with Harry L, my sec 1 form teacher. He was then the teacher in charge of soccer, somewhat brash and full of vigor. I still remember the lectures we received, and he instilled a healthy fear in us.
Now Harry must be over 70, but even with his hair (and eyebrows) all white, he still keeps trim and fit. Of course he could not remember me, but after we shook hands, he held on to me as if wanting to reconnect over these long intervening years. I told him that even though we were in fear of him, on hindsight, we were grateful for the discipline he instilled in us. Discipline that put us in good stead even today. I think that made his day.
Sunrise at the east coast was really pretty.
It was really cool this morning, the pavements were still damp from the torrential downpour yesterday. Kept to a HR of 140 to 145 to conserve energy for the last 5 km which was to be at MP or better. Here's how it went from 19 k: 6:52, 6:22, 6:42, 6:36, 6:45. Total: 25 k. Good run. Rating: 4/5
Getting to know the Mizuno Rider 12. Light, comfortable, plush. So far so good. Should be ready for Mar 22.
There were quite a number of people out exercising in the early hours of the morning, and surprisingly, many were elderly folks. They were taking their walks, or working the machines at the exercise corners, or doing tai-chi. One elderly lady was telling another that she slept at 7 pm and woke up at 4 am. And out walking at 5:30 am. Came across a number of bikers along the east coast, perhaps putting in a key workout before Aviva 70.3.
The sight of these energetic folks reminded me of the old school boys dinner on Sunday. There I met up with Harry L, my sec 1 form teacher. He was then the teacher in charge of soccer, somewhat brash and full of vigor. I still remember the lectures we received, and he instilled a healthy fear in us.
Now Harry must be over 70, but even with his hair (and eyebrows) all white, he still keeps trim and fit. Of course he could not remember me, but after we shook hands, he held on to me as if wanting to reconnect over these long intervening years. I told him that even though we were in fear of him, on hindsight, we were grateful for the discipline he instilled in us. Discipline that put us in good stead even today. I think that made his day.
Sunrise at the east coast was really pretty.
It was really cool this morning, the pavements were still damp from the torrential downpour yesterday. Kept to a HR of 140 to 145 to conserve energy for the last 5 km which was to be at MP or better. Here's how it went from 19 k: 6:52, 6:22, 6:42, 6:36, 6:45. Total: 25 k. Good run. Rating: 4/5
Getting to know the Mizuno Rider 12. Light, comfortable, plush. So far so good. Should be ready for Mar 22.
TLog: swim review and 1-km intervals
Met up with coach last Friday for a swim review. A few points noted - initiate earlier left pull, avoid strong kick on left side, ensure no crossing over when reaching on the right. Focused on these tweaks this morning and happy to note the fall in lap timings:-
Pull drill lap time: 1.16, 1.13, 1.14, 1.17, 1.16, 1.17,1.21, 1.20, 1.22, 1.21,1.19, 1.16
Front crawl lap time: 1.15, 1.13, 1.18, 1.14, 1.14, 1.24, 1.20, 1.18, 1.20, 1.16
The tradeoff was a slight increase in stroke count ... up to 20-21. And one more thing. Hypothesis: Bilateral breathing leads to faster laps. Hypothesis not tested, just based on anedoctal evidence.
Ran 5 1-km intervals last Sat and here are the splits:
5.16
4.59
5.12
5.10
5.06
400m jog recovery between the intervals. I was quite surprised with this workout, coz I thought I could probably do only 5:30. Ave HR went up with successive interval and max HR was 186 recorded on the fifth 1-k interval.
Pull drill lap time: 1.16, 1.13, 1.14, 1.17, 1.16, 1.17,1.21, 1.20, 1.22, 1.21,1.19, 1.16
Front crawl lap time: 1.15, 1.13, 1.18, 1.14, 1.14, 1.24, 1.20, 1.18, 1.20, 1.16
The tradeoff was a slight increase in stroke count ... up to 20-21. And one more thing. Hypothesis: Bilateral breathing leads to faster laps. Hypothesis not tested, just based on anedoctal evidence.
Ran 5 1-km intervals last Sat and here are the splits:
5.16
4.59
5.12
5.10
5.06
400m jog recovery between the intervals. I was quite surprised with this workout, coz I thought I could probably do only 5:30. Ave HR went up with successive interval and max HR was 186 recorded on the fifth 1-k interval.
Wednesday, March 4, 2009
An unexpected companion
I first saw him at the traffic junction, tail tugged behind, looking me over. An Alsatian. I approached him cautiously and our eyes met. I sensed no hostility and resumed my run.
He followed. Hhmmm... coming too close. Was he going to be a problem? When he was about a foot away, i started thinking of ways to defend myself if attacked. The best I could think of was my water bottle.
I was just paranoid. After 200m, it was clear that he just wanted company. So we jogged on for the next two km. At times he went ahead but mostly we jogged side by side. Every now and then, he would do his business by a tree or a bush. In the early hours of this Thu morning along the remote PCN, it felt like Will Smith and his dog in "I am Legend".
Perhaps he was hungry. Was he lost? Abandoned? Unfortunately I just ate the last of my chocolate covered expresso beans. And I didn't think he would appreciate gel.
I couldn't see a dog tag. So he perhaps he was a stray. That made me think about road IDs, which are essentially dog tags for runners. You know how it works. In emergency situations when we are unable to speak, unconscious, or worse, the information on the road ID - blood type, allergies, contact numbers - maybe a life saver. In the worst case, a form of closure for our loved ones and in most cases, an accessory for runners.
Just before NSRCC, my companion took one last look at me and trotted off. I was probably too slow for him. And I had no food to offer. Thanks all the same. I couldn't have made that last 2 km without my canine pacer.
He followed. Hhmmm... coming too close. Was he going to be a problem? When he was about a foot away, i started thinking of ways to defend myself if attacked. The best I could think of was my water bottle.
I was just paranoid. After 200m, it was clear that he just wanted company. So we jogged on for the next two km. At times he went ahead but mostly we jogged side by side. Every now and then, he would do his business by a tree or a bush. In the early hours of this Thu morning along the remote PCN, it felt like Will Smith and his dog in "I am Legend".
Perhaps he was hungry. Was he lost? Abandoned? Unfortunately I just ate the last of my chocolate covered expresso beans. And I didn't think he would appreciate gel.
I couldn't see a dog tag. So he perhaps he was a stray. That made me think about road IDs, which are essentially dog tags for runners. You know how it works. In emergency situations when we are unable to speak, unconscious, or worse, the information on the road ID - blood type, allergies, contact numbers - maybe a life saver. In the worst case, a form of closure for our loved ones and in most cases, an accessory for runners.
Just before NSRCC, my companion took one last look at me and trotted off. I was probably too slow for him. And I had no food to offer. Thanks all the same. I couldn't have made that last 2 km without my canine pacer.
TLog: miss 'em swim sessions!
With the focus on the Tokyo marathon in three weeks' time, I'd to cut down on the swim sessions - to just once a week. When I went back to the pool on Sunday, I was kinda glad to swim. Never thought that would happen! Any way, 30 laps on basic drills.
This morning was back in the pool - and I focussed on the leg kicks. I never really liked the kick drills. Just too slow and dreary. But the slower pace allowed me to remember some friends in supplication. And all too soon, the four laps were over!
Tried the 4-kick motion, and to time the kick with the pull. Not sure if I did the right thing, but it seemed to provide better thrust. As my good friend PK said, as we grow older, we look for more efficient techniques. Was able to complete the 30 laps in a record 52 minutes - my PB!
And another thing ... I started counting strokes again. Now doing 20 - 21 strokes per 25m. That is down from 22 - 23 a number of weeks ago. The surprise is that with a longer glide, I'd have thought that the pace would slow. Instead, my 50-m lap time went down to 1:20 - 1:23. So must be on the right track! :)
This morning was back in the pool - and I focussed on the leg kicks. I never really liked the kick drills. Just too slow and dreary. But the slower pace allowed me to remember some friends in supplication. And all too soon, the four laps were over!
Tried the 4-kick motion, and to time the kick with the pull. Not sure if I did the right thing, but it seemed to provide better thrust. As my good friend PK said, as we grow older, we look for more efficient techniques. Was able to complete the 30 laps in a record 52 minutes - my PB!
And another thing ... I started counting strokes again. Now doing 20 - 21 strokes per 25m. That is down from 22 - 23 a number of weeks ago. The surprise is that with a longer glide, I'd have thought that the pace would slow. Instead, my 50-m lap time went down to 1:20 - 1:23. So must be on the right track! :)
Sunday, March 1, 2009
A remarkable achievement @ Newton Active 10k run
Any time your spouse achieved a personal best in her sports of choice is an occasion for celebration. But when your spouse achieved a PB in your sports of choice, that is a remarkable achievement! Yes, MBH completed her first 10k race (and longest distance to-date) at the Newton Active run held in Seng Kang. Needless to say, I am very proud of and for her!
The Newton Active run is a new race held in the northeast of Singapore, a pleasant break from the usual City Hall/Marina site. The Minster of Defence, Mr Teo Chee Hean was the GoH who flagged us off. We were in the second wave - veteran category, which had a smaller field compared to the open category. Overall, this is a small field.
What did we like about the race?
Good communication/emails
Easy collection
Sufficient parking
Distance markers - accurate and prominent
Adequate road marshalls
Cheerleaders (MBH didn't like those who told us to "hurry up")
Cool morning except for the last 30 min
Nice scenery ... a pleasant change from the city route
What we didn't quite like about the race?
MC was a little annoying at times (so was I to MBH!)
No water at the first water point (luckily for us, we managed to get a bottle each at the second water point!)
Some slopes (MBH didn't appreciate them at all)
View Larger Map
We stuck to our game plan, going at our training pace interspered with walk breaks. As it was a small field, we were the rear guards and it became quite quiet at times, especially after we parted ways with the 5-km runners.
There was a mini (friendly) competition among the rear guards. When another couple was closing on us around the 6 km mark, MBH sped up even we were going upslope. Although we didn't get threatened again by this couple, I was worried whether we could sustain it for the remaining 4 km. But sustain we did.
At the finish line, MBH was surprised that we took only 1:32! She thought we were out there for 2 hours! But IMHO, this is a great timing for someone who only took up running less than a year ago. As I said, a remarkable achievement.
It was nice to meet up with tekko and M (who were constantly encouraging us, and thanks for the pix!), feetofflury (good luck to the Gold Coast marathon), and other SGRunners.
The Newton Active run is a new race held in the northeast of Singapore, a pleasant break from the usual City Hall/Marina site. The Minster of Defence, Mr Teo Chee Hean was the GoH who flagged us off. We were in the second wave - veteran category, which had a smaller field compared to the open category. Overall, this is a small field.
What did we like about the race?
Good communication/emails
Easy collection
Sufficient parking
Distance markers - accurate and prominent
Adequate road marshalls
Cheerleaders (MBH didn't like those who told us to "hurry up")
Cool morning except for the last 30 min
Nice scenery ... a pleasant change from the city route
What we didn't quite like about the race?
MC was a little annoying at times (so was I to MBH!)
No water at the first water point (luckily for us, we managed to get a bottle each at the second water point!)
Some slopes (MBH didn't appreciate them at all)
View Larger Map
We stuck to our game plan, going at our training pace interspered with walk breaks. As it was a small field, we were the rear guards and it became quite quiet at times, especially after we parted ways with the 5-km runners.
There was a mini (friendly) competition among the rear guards. When another couple was closing on us around the 6 km mark, MBH sped up even we were going upslope. Although we didn't get threatened again by this couple, I was worried whether we could sustain it for the remaining 4 km. But sustain we did.
At the finish line, MBH was surprised that we took only 1:32! She thought we were out there for 2 hours! But IMHO, this is a great timing for someone who only took up running less than a year ago. As I said, a remarkable achievement.
It was nice to meet up with tekko and M (who were constantly encouraging us, and thanks for the pix!), feetofflury (good luck to the Gold Coast marathon), and other SGRunners.
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