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Showing posts with label marathon. Show all posts
Showing posts with label marathon. Show all posts
Saturday, June 27, 2009
Thursday, February 5, 2009
Marathon-Themed Table Topics Questions
Here's an interesting post by Gary Guwe, a toastmaster who is wise beyond his years:
Marathon-Themed Table Topics Questions
Marathon-Themed Table Topics Questions
Friday, January 30, 2009
Tokyo and Bordeaux
Last night, I was at dinner with some business associates and was making small talk with two Japanese visitors. Casually mentioned that I would be in Tokyo in March for the Tokyo marathon. And to my surprise, one of them, MT, is also participating. It would be her second Tokyo marathon (got in on second round of ballot!) and her fourth overall.
MT provided me with more information about the race:
She also ran the Bordeaux Marathon last year and of course, the unique feature is wine tasting along the way. Most folks spit out just to taste. After 30 km, food such as ham, oyster, etc are offered. And another novelty... runners must dressed up in costumes. Imagine that.
MT provided me with more information about the race:
- Bags dropped off will be transported to the end point (not a loop course like Singapore's races).
- Bring along money to buy drinks of choice along the route... there are many stores along the way!
- Get a disposable rain jacket that can be dumped along the way.
- March will also be cherry blossom time!
She also ran the Bordeaux Marathon last year and of course, the unique feature is wine tasting along the way. Most folks spit out just to taste. After 30 km, food such as ham, oyster, etc are offered. And another novelty... runners must dressed up in costumes. Imagine that.
Monday, December 15, 2008
Plans for 2009
At this time of the year, it is only natural to think of new year resolutions and goals for 2009. Having time off to ponder over the journey in 2008, I must say that it has been a very fruitful one.
Completed four marathons (Sundown, Phuket, Bangkok and Singapore)
Completed Singapore Bay Run 21 km
Completed first duathlon (run-bike-run)
Completed Saucony (5 km) and Real Run (15 km)
Not that many races, but more than enough for one year!
The other significant event is the commencement of training for a triathlon since September. So naturally, I have set my sights on completing an Olympic distance triathlon next year.
Feb 22: Tribob sprint aquathlon
Mar 1: Newton Active 10k run (accompanying MBH)
Mar 22: Tokyo marathon
Apr 19: Tribob sprint triathlon
May 23/4: Bintan triathlon (OD)
May 30/31: Sundown marathon - decided to scale down to a 10 km run on coach's advice
Jul 12: OSIM triathlon (OD) fall back plan
Aug - Nov: no plans as yet, but most likely to participate in Singapore Bay Run and Real Run again.
Dec: MR25 ultramarathon
Likely to miss SCSM 2009 due to work/vacation commitment.
Completed four marathons (Sundown, Phuket, Bangkok and Singapore)
Completed Singapore Bay Run 21 km
Completed first duathlon (run-bike-run)
Completed Saucony (5 km) and Real Run (15 km)
Not that many races, but more than enough for one year!
The other significant event is the commencement of training for a triathlon since September. So naturally, I have set my sights on completing an Olympic distance triathlon next year.
Feb 22: Tribob sprint aquathlon
Mar 1: Newton Active 10k run (accompanying MBH)
Mar 22: Tokyo marathon
Apr 19: Tribob sprint triathlon
May 23/4: Bintan triathlon (OD)
May 30/31: Sundown marathon - decided to scale down to a 10 km run on coach's advice
Jul 12: OSIM triathlon (OD) fall back plan
Aug - Nov: no plans as yet, but most likely to participate in Singapore Bay Run and Real Run again.
Dec: MR25 ultramarathon
Likely to miss SCSM 2009 due to work/vacation commitment.
Tuesday, December 9, 2008
ARE MARATHONS DANGEROUS?
Came across this interesting special report by Amby Burfoot on "ARE MARATHONS DANGEROUS?"
Quotable quote:
Quotable quote:
"Running might not add years to your life, but it definitely adds life to your years." Jim Fixx
Sunday, December 7, 2008
Standard Chartered Singapore Marathon 2008
Dec 7, 2008
With a total of 50,000 participants, and 15,000 for the full marathon, this year's SCSM is the largest to-date. The huge crowd meant taking 9 minutes just to cross the start point - as usual, I queued up at the rear, but there were many others behind me. Weather turned out as forecasted - overcast and no rain.
The plan was to start slower than Bangkok - about 8 and then increasing by about 10s per km and steady out at 7:10 - and to complete the last 10 km strong. Right from the first two km, I knew this was going to be one of those days. Probably due to the crowd. Even though I tried to slow my pace, HR was too high for my liking. Never got into a rythme. It was a mess.
Came across my good friend with his camera, cheerful as ever! Passed a number of SGRunners - Fatboy, Saint, etc. Passed NURunner at 22 km and chatted shortly with him. Unfortunately, he had the cramps around 20 km. Offered him some words of encouragement - "take baby steps", "There'll always be another race." Little did I realize that I would be heeding my own advice some 6 km later. Yup. The dreaded "C" word. Again.
Ave HR had gone up above 160 by 16 km (not good), and pace slowed considerably. At the half way mark, I had taken 2 hours 41 min.
This time, I had an emergency plan (which I didn't two weeks earlier). The plan was to walk my way out of cramps. So I slowed down, walked more, stretched and took baby steps. This worked well for a few more km, up till 36 km. Unfortunately, the cramps started to get worse, spreading to the calfs. And it was a long walk back to City Hall.
From the last km, the little pride I had left prompted me to start hobbling along. Lucky for me, as PG was waiting for me as we emerged from the underpass at the Padang, having waited 3 hours for me!
Managed to jog all the way to the finish, somewhat surprised that I came in before 6 hours (chip time).
View Larger Map
It was somewhat surprising that only 56% of the entire field finished ahead of me (58% of all males). The median time must have gone up considerably. It was also interesting to note that many participants are young - most of whom are half my age. Little comfort, but hey, I was reminded of my mantra: "Not fast, not sleek, merely dedicated!"
Although this was a PW (5:55) for me, I am really happy for a number of friends who posted PB - Tekko, poison1, Alck - and friends who successfully completed their first marathons (DA, CC) and half (Fast2slow, PG and D). Well done!
Post race evaluations suggested that I was negatively affected by (a) stress caused by the extended vacation in Thailand (and consequent dip in fitness), (b) minor sore throat one day before the race - prevented from a full blown cold with lots of vitamin C, (c) inadequate long runs and (d) diverted focus on bike and swim. All these excuses are merely excuses.
What struck me was the sheer unpredictability of it all. Just as Paul exhorts us to be like the soldier, athlete and farmer, it dawns on me that a commonality is that the outcome does not depend merely on effort. A soldier, however well trained, may not be able to achieve his mission or victory (history is littered with great examples). A farmer may use the best seeds, irrigation, methods, and yet not have a good harvest. An athlete may train his/her best, hit all the key training, avoid injury, and yet not perform to expectations (he does however, increase the probability of achieving a PB).
With a total of 50,000 participants, and 15,000 for the full marathon, this year's SCSM is the largest to-date. The huge crowd meant taking 9 minutes just to cross the start point - as usual, I queued up at the rear, but there were many others behind me. Weather turned out as forecasted - overcast and no rain.
The plan was to start slower than Bangkok - about 8 and then increasing by about 10s per km and steady out at 7:10 - and to complete the last 10 km strong. Right from the first two km, I knew this was going to be one of those days. Probably due to the crowd. Even though I tried to slow my pace, HR was too high for my liking. Never got into a rythme. It was a mess.
Came across my good friend with his camera, cheerful as ever! Passed a number of SGRunners - Fatboy, Saint, etc. Passed NURunner at 22 km and chatted shortly with him. Unfortunately, he had the cramps around 20 km. Offered him some words of encouragement - "take baby steps", "There'll always be another race." Little did I realize that I would be heeding my own advice some 6 km later. Yup. The dreaded "C" word. Again.
Ave HR had gone up above 160 by 16 km (not good), and pace slowed considerably. At the half way mark, I had taken 2 hours 41 min.
This time, I had an emergency plan (which I didn't two weeks earlier). The plan was to walk my way out of cramps. So I slowed down, walked more, stretched and took baby steps. This worked well for a few more km, up till 36 km. Unfortunately, the cramps started to get worse, spreading to the calfs. And it was a long walk back to City Hall.
From the last km, the little pride I had left prompted me to start hobbling along. Lucky for me, as PG was waiting for me as we emerged from the underpass at the Padang, having waited 3 hours for me!
Managed to jog all the way to the finish, somewhat surprised that I came in before 6 hours (chip time).
View Larger Map
It was somewhat surprising that only 56% of the entire field finished ahead of me (58% of all males). The median time must have gone up considerably. It was also interesting to note that many participants are young - most of whom are half my age. Little comfort, but hey, I was reminded of my mantra: "Not fast, not sleek, merely dedicated!"
Although this was a PW (5:55) for me, I am really happy for a number of friends who posted PB - Tekko, poison1, Alck - and friends who successfully completed their first marathons (DA, CC) and half (Fast2slow, PG and D). Well done!
Post race evaluations suggested that I was negatively affected by (a) stress caused by the extended vacation in Thailand (and consequent dip in fitness), (b) minor sore throat one day before the race - prevented from a full blown cold with lots of vitamin C, (c) inadequate long runs and (d) diverted focus on bike and swim. All these excuses are merely excuses.
What struck me was the sheer unpredictability of it all. Just as Paul exhorts us to be like the soldier, athlete and farmer, it dawns on me that a commonality is that the outcome does not depend merely on effort. A soldier, however well trained, may not be able to achieve his mission or victory (history is littered with great examples). A farmer may use the best seeds, irrigation, methods, and yet not have a good harvest. An athlete may train his/her best, hit all the key training, avoid injury, and yet not perform to expectations (he does however, increase the probability of achieving a PB).
It is the nonlinearity that makes running so exhilarating! We can hit unexpected highs and unforeseen lows. It is all part and parcel of running.
While I am on a philosophical note, I am reminded that what matters is to fight the good fight, finish the race and keep the faith (2 Tim 4:7). Joan Benoit Samuelson - one of my favorite marathoners - puts it aptly: "Running is a lifetime pursuit. If you set goals and have a passion and believe in yourself, anything is possible."
So I am signing up for Sundown!
Honor Roll: Nimbus 9
So I am signing up for Sundown!
Honor Roll: Nimbus 9
Friday, November 28, 2008
Largest SCSM todate
This year's installment of SCSM will see 15,000 participants for the full marathon, compared to 12,000 last year. These are the figures:
Number of runners by category:
42km: 15,251
21km: 11,806
10km: 20,084
Wheelchair: 9
Kids Dash: 2,044
Total: 49,194
Some international marathons see larger crowd:
Boston: 25,000
Tokyo: 30,000
London: 35,000
New York: 39,000
Chicago: 45,000
Number of runners by category:
42km: 15,251
21km: 11,806
10km: 20,084
Wheelchair: 9
Kids Dash: 2,044
Total: 49,194
Some international marathons see larger crowd:
Boston: 25,000
Tokyo: 30,000
London: 35,000
New York: 39,000
Chicago: 45,000
Standard Chartered Bangkok Marathon: new respect for the distance
Nov 23, 2008; 0200 hours
The idea of participating in the Bangkok marathon was planted by my friend at the Sundown marathon expo in May. As the family has not been to Bangkok, I thought it a good idea to combine a family vacation with a marathon. Needless to say, the political situation leading up to this weekend was trying, and as things turned out, we were left stranded in BKK until now. (Another story for another time.)
I was in two minds about this race. On the one hand, as it was a night run, starting at 2 am, I thought it was a good idea to put in a good show. On the other hand, there is the Singapore marathon lined up two weeks later that I wanted to participate. However, the cool night air (22.5 deg C) prompted me to give it a go for a sub-5.
View Larger Map
My plan was to make 7:30 pace for the first 5 km and then 7:00 pace up till 32 km. The run went according to plan. Reached the 15 km checkpoint at 1:47 and 34 km mark at 4:07. HR was wonderfully cooperative - within 145 to 155 for the first 15 km.
The problem was that I felt deflated during the 33rd and 34th km - pace slowed to 8:10 and 8:30 respectively. HR had gone up to 150 - 162 from 21 km onwards, and I started to feel that I was going out too hard. Left thigh started cramping towards the 30th km mark. Deja vu. It was like SCSM Dec 2007 all over again.
By the 35th km, I knew I was not able to make sub-5 and what was utmost in my mind was to avoid injury. Hence the disappointing time of 5:33.
What went wrong this time? Two immediate suspects. First, I was over-ambitious, going out too fast. A report I read some time ago mentioned that a mere difference of 15 sec in pace could spell trouble toward the end. I found this out only too well (and too often!). Second, I was unable to find the restrooms that were supposed to be stationed along the route until 32 km. The section from 2km to 32km was along a highway. So obviously no bushes to go behind (some runners went behind cars, but I couldn't bring myself to do that!). And I was looking out for porta toilets. However, trailer toilets were used instead. The urgency could have affected my pace and tempo.
The third reason only dawned upon me two days later. That I relied more on the water points rather than my own water supply. IOW, I switched to water rather than electrolyte drinks, and all my long runs have been on electrolytes! Such a simple mistake that I should have spotted. Lesson learnt.
But the main reason is that I was gunning for a sub-5 target. That will have to wait.
Did I enjoy the race? Emphatically yes. In many ways. It was really fascinating to see the elite runners up close and personal in action. They caught up, in spite of a 90 minutes difference in start time, at the 26th km mark. Their time (as displayed by the accompanying truck) was 1:19!
Interesting to witness the wheelchair racers. The top three were tightly grouped. Seemed to me that the second and third wheelchair racers were drafting off the leader.
It was kinda fun running through the elevated highway. The weather was really good, with a nice breeze.
The organization (except for the toilets) was top notch. The crew set up in really quick time as the area near the Grand Palace was overflowing with crowds paying respect to the King's sister. When I arrived at about 1 am, the tower crane was just lifting the clock into place. All the distance markers were accurately marked out (with acceptable error by my Garmin!). The only exception was the erroneous marker at 41.5km, which read 40.5 km instead.
After the finish line, we were given our medals and two burgers, courtesy of MacDonald's (one of the sponsors). And there were plenty of free food and drinks. When I was leaving, the fun 5 km folks were just coming in. The theme was Go Green, and awards were given for the best dressed teams. So the teams came in all manner of colorful outfits. Wonder if they could run well in those outfits.
What I really appreciated was the special massage treatment. SCSM volunteers would squeezed out massage cream for us. Here, the volunteers actually applied the cream for us and gave a quick calf and hamstring massage while they were at it. It was really wonderful! I am truly appreciative.
There were two young Japanese ladies who had an entire film crew running around and ahead of them, with cameras and video cams. One overtook me towards the end, accompanied by a cameraman. Wonder if he ran all the way?
Then there was this elderly man or woman (I couldn't tell). Short in stature, under 5 feet. Wiry guy whom I overtook at about 5 km, but in turn overtook me later on!
Not to forget the two Singaporeans (from a party of 10!) I met at 7th km. The gentleman was wearing a bright red Sundown finisher tee. The lady finished ahead of me, congratulations! Nice to meet you both.
And it was good to meet Ripley and Litch at the start point. Ripley left me far behind once the starting gun went off.
On another note, the field is about 2,000 marathoners (based on the final results), so relatively small compared to SCSM and Sundown. Most started at 2 am. More than 50 runners from SIN.
End point:
PS: Now I need to get back to Singapore in time for SCSM!
Honor Roll: Saucany PGT5
The idea of participating in the Bangkok marathon was planted by my friend at the Sundown marathon expo in May. As the family has not been to Bangkok, I thought it a good idea to combine a family vacation with a marathon. Needless to say, the political situation leading up to this weekend was trying, and as things turned out, we were left stranded in BKK until now. (Another story for another time.)
I was in two minds about this race. On the one hand, as it was a night run, starting at 2 am, I thought it was a good idea to put in a good show. On the other hand, there is the Singapore marathon lined up two weeks later that I wanted to participate. However, the cool night air (22.5 deg C) prompted me to give it a go for a sub-5.
View Larger Map
My plan was to make 7:30 pace for the first 5 km and then 7:00 pace up till 32 km. The run went according to plan. Reached the 15 km checkpoint at 1:47 and 34 km mark at 4:07. HR was wonderfully cooperative - within 145 to 155 for the first 15 km.
The problem was that I felt deflated during the 33rd and 34th km - pace slowed to 8:10 and 8:30 respectively. HR had gone up to 150 - 162 from 21 km onwards, and I started to feel that I was going out too hard. Left thigh started cramping towards the 30th km mark. Deja vu. It was like SCSM Dec 2007 all over again.
By the 35th km, I knew I was not able to make sub-5 and what was utmost in my mind was to avoid injury. Hence the disappointing time of 5:33.
What went wrong this time? Two immediate suspects. First, I was over-ambitious, going out too fast. A report I read some time ago mentioned that a mere difference of 15 sec in pace could spell trouble toward the end. I found this out only too well (and too often!). Second, I was unable to find the restrooms that were supposed to be stationed along the route until 32 km. The section from 2km to 32km was along a highway. So obviously no bushes to go behind (some runners went behind cars, but I couldn't bring myself to do that!). And I was looking out for porta toilets. However, trailer toilets were used instead. The urgency could have affected my pace and tempo.
The third reason only dawned upon me two days later. That I relied more on the water points rather than my own water supply. IOW, I switched to water rather than electrolyte drinks, and all my long runs have been on electrolytes! Such a simple mistake that I should have spotted. Lesson learnt.
But the main reason is that I was gunning for a sub-5 target. That will have to wait.
Did I enjoy the race? Emphatically yes. In many ways. It was really fascinating to see the elite runners up close and personal in action. They caught up, in spite of a 90 minutes difference in start time, at the 26th km mark. Their time (as displayed by the accompanying truck) was 1:19!
Interesting to witness the wheelchair racers. The top three were tightly grouped. Seemed to me that the second and third wheelchair racers were drafting off the leader.
It was kinda fun running through the elevated highway. The weather was really good, with a nice breeze.
The organization (except for the toilets) was top notch. The crew set up in really quick time as the area near the Grand Palace was overflowing with crowds paying respect to the King's sister. When I arrived at about 1 am, the tower crane was just lifting the clock into place. All the distance markers were accurately marked out (with acceptable error by my Garmin!). The only exception was the erroneous marker at 41.5km, which read 40.5 km instead.
After the finish line, we were given our medals and two burgers, courtesy of MacDonald's (one of the sponsors). And there were plenty of free food and drinks. When I was leaving, the fun 5 km folks were just coming in. The theme was Go Green, and awards were given for the best dressed teams. So the teams came in all manner of colorful outfits. Wonder if they could run well in those outfits.
What I really appreciated was the special massage treatment. SCSM volunteers would squeezed out massage cream for us. Here, the volunteers actually applied the cream for us and gave a quick calf and hamstring massage while they were at it. It was really wonderful! I am truly appreciative.
There were two young Japanese ladies who had an entire film crew running around and ahead of them, with cameras and video cams. One overtook me towards the end, accompanied by a cameraman. Wonder if he ran all the way?
Then there was this elderly man or woman (I couldn't tell). Short in stature, under 5 feet. Wiry guy whom I overtook at about 5 km, but in turn overtook me later on!
Not to forget the two Singaporeans (from a party of 10!) I met at 7th km. The gentleman was wearing a bright red Sundown finisher tee. The lady finished ahead of me, congratulations! Nice to meet you both.
And it was good to meet Ripley and Litch at the start point. Ripley left me far behind once the starting gun went off.
On another note, the field is about 2,000 marathoners (based on the final results), so relatively small compared to SCSM and Sundown. Most started at 2 am. More than 50 runners from SIN.
End point:
PS: Now I need to get back to Singapore in time for SCSM!
Honor Roll: Saucany PGT5
Thursday, November 13, 2008
Marathon day strategies
Came across an informative piece on race day strategies by DreamRunner. Click here.
Friday, November 7, 2008
Tokyo marathon 22 March 2009
Received this email from the Tokyo Marathon Entry Desk today:
According to Tokyo Marathon website, there were 226,378 applicants for a mere 30,000 slots. But from what one past participant told us, it seems that it is "easier" for foreign participants to get the lottery. So far, quincymmx and Akck were also selected. Lucky us! Hope PG will get this as well.
This would be the largest marathon for me. SCSM 2007 had about 11,000 marathoners. Will see how many at this year's SCSM. Should be an interesting experience.
Without wasting any time, I have made payment to confirm the registration and redeemed my hard earned miles. Tokyo-bound!!
There's a neat video of the race course. Except for a decline over 4 to 5 km at the start at Shinjuku, the course appears very flat and wide. First U-turn (15km) at Shinagawa. Second U-turn at Asakusa (28 km); streets narrow to 1 lane here. A few bridges at Harumi area. Two significant inclines, at least. Finish point is at Tokyo Big Sight (also expo venue). Map
Dear XXX [ID - 0838]
Congratulations! You have been selected to run the Tokyo Marathon 2009.
According to Tokyo Marathon website, there were 226,378 applicants for a mere 30,000 slots. But from what one past participant told us, it seems that it is "easier" for foreign participants to get the lottery. So far, quincymmx and Akck were also selected. Lucky us! Hope PG will get this as well.
This would be the largest marathon for me. SCSM 2007 had about 11,000 marathoners. Will see how many at this year's SCSM. Should be an interesting experience.
Without wasting any time, I have made payment to confirm the registration and redeemed my hard earned miles. Tokyo-bound!!
There's a neat video of the race course. Except for a decline over 4 to 5 km at the start at Shinjuku, the course appears very flat and wide. First U-turn (15km) at Shinagawa. Second U-turn at Asakusa (28 km); streets narrow to 1 lane here. A few bridges at Harumi area. Two significant inclines, at least. Finish point is at Tokyo Big Sight (also expo venue). Map
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!
Sunday, June 15, 2008
'Twas darkest before the dawn: 2008 Laguna Phuket International Marathon
June 15, 2008
This was the first time I experienced running in the dark. I don't mean running at night, but in the absence of light.
Moonless and without a street lamp for hundred of meters, with just the double yellow road lines to guide me, it was quite a "novelty". All I could see was the shadowy figure of the runner ahead of me, only fleetingly so when he was illuminated by the weak rays from a bulb from a small attap house or the headlights of a passing car or motorbike. I couldn't see anyone behind me as well. So it was as good as a training run, all by myself. Only I haven't ever ran in almost pitch darkness.
Those were the stretches between 12 to 14k in the Laguna Phuket marathon about 30 minutes before 6 am. The Sundown marathon two weeks ago was well lit, in comparison. As it was only two weeks since the Sundown, I treated this as another LSD run. No target, no ambitious plans. The evening before, I drafted up my running plan. I planned to go out slower than before, noticing the spike in my pace after 3k at the Sundown, which could well have explained the poor timing.
More than 5,000 participants (including 1,500 from some 45 countries) were expected for 2008 Phuket marathon, now in its third year. The route took us past two small towns (Baan Don and Thalang) before turning off into 4012 before the main highway, that leads to Nai Yang Beach, close to the Phuket International airport. The route is described as relatively flat with a few rolling hills between 12 - 15, 23 - 27 and 37 - 29 km.
After dawn broke at 14k, I saw the first runner heading back towards Laguna, accompanied by a cyclist. Two other runners were about 200m behind the lead runner. That was the 24 km mark, and I thought to myself: "Wow! Those guys are fast! They shouldn't be in the unofficial start group!"
Amazingly, the three lead runners from the official start passed me at the 18 km mark, running tightly as a pack. "There go the top three finishers," I thought to myself. Boy were they fast. This was the only time that I could see the lead runners up close :) Needless to say, many other official starters passed me from then on, all the way to the end line.
Interestingly, there was an older Caucasian gentleman who passed me running with heavy footfalls and an unique running stance ... his arms were flying awkwardly, not anything like the classic running stance that we read about. But he was headed for a sub-4 finish.
The turnaround point (20k) was in the scenic Nai Yang National Marine Park. Then those hills again (23 to 27 km) before merging with the half marathon route. Took a photo of a Thai cemetery at the 21 km mark for the photo contest.
At one point, I was wondering if it would rain as it did last year. The weather forecast was 60% thunderstorm. There were some dark clouds lingering in the distance. But the morning got progressively hotter. Clear blue skies and no sign of any clouds, let alone rain. Found relief through sponging (head, face and shoulders). The water stops were well stocked with gatorade and mineral water. The organizers also provided muscle cream, bananas and watermelons. But I gave that a miss as I felt strong all the way to 32k.
I was keeping an eye during the 30 to 33 km stretch to see whether I would once again be afflicted by leg cramps. But the wall came and went without incident, which was a pleasant surprise. After that, I was a little bloated from all my earlier hydration (note to myself: I must rework my overall hydration plan), and started pouring more water over me than into me.
Much of the route from 32 km onwards didn't seem familiar even though I went through the same route last year. Perhaps i was too internally focused last year. Although I recalled that there were two sets of rolling hills, I was not prepared for the hill at 37k which was like Boston's Heartbreak Hill to me! But traversed that I did, before recognizing familiar territory as we headed back toward Laguna.
At that point, I was weakening. Muscles were tightening especially from 36 km onwards. This was the time for "Mind over Body". "Just keep moving!" "Pick it up and keep the pace below 7:30" "One km at a time!" "Not the time to give up now!" "Pass just one more runner!"
At 38k, I took a time check. 4:45. I did some quick calculations and was motivated by the thought that I could end up below 5:15 even if I slowed to 8 pace. That thought spurred me on.
When passing Allamanda, a video cameraman sitting on the back of a bike appeared in front of me. Gotta look good, man! So I smiled, gave the thumbs-up and continued plodding on. We passed a walker and he immediately started running when he saw the video cameraman. Talk about instant motivation!
By the time we ran past the wedding chapel and into the canal village, we could hear the DJ and the crowd. I was hoping to see the boys who were signed up for the 2k kids run, and thought that perhaps I could finish the race with them. But the timing was not quite right, and I was running through the final stretch.
Time check as I crossed the finishing line: 5:08:09! A personal best (PB)!
As you may know, I didn't have a great race at the Sundown. This time round, I wasn't expecting a great race. Ironic how a great outcome could come about when I least expected it.
Honor roll: Saucony PGT4 (orange)
This was the first time I experienced running in the dark. I don't mean running at night, but in the absence of light.
Moonless and without a street lamp for hundred of meters, with just the double yellow road lines to guide me, it was quite a "novelty". All I could see was the shadowy figure of the runner ahead of me, only fleetingly so when he was illuminated by the weak rays from a bulb from a small attap house or the headlights of a passing car or motorbike. I couldn't see anyone behind me as well. So it was as good as a training run, all by myself. Only I haven't ever ran in almost pitch darkness.
Those were the stretches between 12 to 14k in the Laguna Phuket marathon about 30 minutes before 6 am. The Sundown marathon two weeks ago was well lit, in comparison. As it was only two weeks since the Sundown, I treated this as another LSD run. No target, no ambitious plans. The evening before, I drafted up my running plan. I planned to go out slower than before, noticing the spike in my pace after 3k at the Sundown, which could well have explained the poor timing.
The plan was to go out at a pace of 8 min per km for the first three km, and then 7:30 pace from 7 to 10 km. Then target 7:25 pace from 11 to 20 k, and then slowing down again to 8 before picking it up after 32k. Or not, depending on the situation.
More than 5,000 participants (including 1,500 from some 45 countries) were expected for 2008 Phuket marathon, now in its third year. The route took us past two small towns (Baan Don and Thalang) before turning off into 4012 before the main highway, that leads to Nai Yang Beach, close to the Phuket International airport. The route is described as relatively flat with a few rolling hills between 12 - 15, 23 - 27 and 37 - 29 km.
After dawn broke at 14k, I saw the first runner heading back towards Laguna, accompanied by a cyclist. Two other runners were about 200m behind the lead runner. That was the 24 km mark, and I thought to myself: "Wow! Those guys are fast! They shouldn't be in the unofficial start group!"
You see, the Phuket organizers had an unofficial start time one hour ahead, at 4 am, for slower runners. Slower runners defined as those expecting to complete between 5 to 7 hours. Needless to say, I turned up at 4 am, together with about 100 others for the unofficial start.
Amazingly, the three lead runners from the official start passed me at the 18 km mark, running tightly as a pack. "There go the top three finishers," I thought to myself. Boy were they fast. This was the only time that I could see the lead runners up close :) Needless to say, many other official starters passed me from then on, all the way to the end line.
Interestingly, there was an older Caucasian gentleman who passed me running with heavy footfalls and an unique running stance ... his arms were flying awkwardly, not anything like the classic running stance that we read about. But he was headed for a sub-4 finish.
The turnaround point (20k) was in the scenic Nai Yang National Marine Park. Then those hills again (23 to 27 km) before merging with the half marathon route. Took a photo of a Thai cemetery at the 21 km mark for the photo contest.
The photo contest was adopted on the prompting of eco-marathoner and former Guinness World Record holder Hajime Nishi, who promotes the "slow is beautiful" concept. He took part in over 541 marathons in 71 countries and had taken more than 50,000 pictures during his marathon runs. In any event, I didn't even submit my only photo!
At one point, I was wondering if it would rain as it did last year. The weather forecast was 60% thunderstorm. There were some dark clouds lingering in the distance. But the morning got progressively hotter. Clear blue skies and no sign of any clouds, let alone rain. Found relief through sponging (head, face and shoulders). The water stops were well stocked with gatorade and mineral water. The organizers also provided muscle cream, bananas and watermelons. But I gave that a miss as I felt strong all the way to 32k.
I was keeping an eye during the 30 to 33 km stretch to see whether I would once again be afflicted by leg cramps. But the wall came and went without incident, which was a pleasant surprise. After that, I was a little bloated from all my earlier hydration (note to myself: I must rework my overall hydration plan), and started pouring more water over me than into me.
Much of the route from 32 km onwards didn't seem familiar even though I went through the same route last year. Perhaps i was too internally focused last year. Although I recalled that there were two sets of rolling hills, I was not prepared for the hill at 37k which was like Boston's Heartbreak Hill to me! But traversed that I did, before recognizing familiar territory as we headed back toward Laguna.
At that point, I was weakening. Muscles were tightening especially from 36 km onwards. This was the time for "Mind over Body". "Just keep moving!" "Pick it up and keep the pace below 7:30" "One km at a time!" "Not the time to give up now!" "Pass just one more runner!"
At 38k, I took a time check. 4:45. I did some quick calculations and was motivated by the thought that I could end up below 5:15 even if I slowed to 8 pace. That thought spurred me on.
When passing Allamanda, a video cameraman sitting on the back of a bike appeared in front of me. Gotta look good, man! So I smiled, gave the thumbs-up and continued plodding on. We passed a walker and he immediately started running when he saw the video cameraman. Talk about instant motivation!
By the time we ran past the wedding chapel and into the canal village, we could hear the DJ and the crowd. I was hoping to see the boys who were signed up for the 2k kids run, and thought that perhaps I could finish the race with them. But the timing was not quite right, and I was running through the final stretch.
Time check as I crossed the finishing line: 5:08:09! A personal best (PB)!
As you may know, I didn't have a great race at the Sundown. This time round, I wasn't expecting a great race. Ironic how a great outcome could come about when I least expected it.
'Twas darkest before the dawn
Honor roll: Saucony PGT4 (orange)
Thursday, June 5, 2008
Gems from Marathon by Hal Higdon
Borrowed Hal Higdon's book "Marathon" two days ago. It is a 1993 book and I haven't seen this in the bookstores.
On finishing:
"In the marathon, you don't beat others, as you might in a mile or a 100-meter dash. Instead, you achieve a personal victory. If others finish in front of or behind you, it is only that their personal victories are more or less. A person finishing behind you with lesser talent, or a different age, or sex, or various other limiting factors, ay have achieved a far greater victory than yours."
"Despite sore and aching muscles, despite dehydration and fatigue, despite the apparent disgrace of having been beaten soundly by runners who normally would finish far behind me, there were moments of joy in each of these half dozen marathons. As there were moments of joy in each of the "about hundred" other marathons. ... It is only because the marathon never ceases to be a race of joy, a race of wonder. Even when disaster strikes, when bad weather overwhelms you, when an intemperate pace results in a staggering finish, when nerves and anxiety impede a maximum effort, when your number one rival soundly thrashes you, when nine months of training appears to have gone down the drain with little more than an ugly slurping sound, there remains something memorable about each marathon run."
On the best response to the question "How important is rest in the training program?": More important than most runners know.
On how much can you improve: 5 per cent as the upper limit.
On the common cold:
"Another early warning sign of overtraining is the common cold, particularly right before an important race. ... By doing high mileage training, runners lowered their resistance and become more susceptible to whatever cold bugs were floating around."
On Mile 27:
"Postmarathon recovery is something many runners pay scant attention to. But by organizing your postrace plans as well as you organize your prerace plans, you can recover faster and more comfortably and minimize future injuries."
That certainly got my attention. Hal goes on to highlight the following:
- keep moving: don't stop as soon as you cross the finish line. Continuing to move for a while will maintain your circulation, keeping the blood pumping through the muscles. Don't cool down by jogging another mile. That works for a 10k but not after a 42.2k race.
- drink up no matter how nauseated you feel
- get off your feet after the first 10 - 15 minutes: elevate if possible. Mixed evidence on stretching. Just do light stretching
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- begin to refuel: crackers, fruits (banana!) or yogurt
- consider massage: 24 - 28 hours after the race. Start with the lower back and buttocks to relax those muscles. Then work gently with the legs with long, flowing motion toward the heart.
- recovery continues at home: jump into head at least for 2 to 3 hours, then time for more food. About 3 - 4 hours after the race, sit down to a full meal. Food of choice: carbo and protein.
- take a break: Advice varies from do nothing for a week to light cross training.
- ease back into training
Monday, June 2, 2008
Adidas Sundown Marathon: vēnī, vīdī, vīcī ...?
May 31/Jun 1, 2008
Perhaps it was the hype (Singapore's first night marathon-cum-ultra marathon), perhaps it was a desire to improve, or perhaps it was simply another target to achieve. But the Sundown marathon was THE event that I was focusing on the past 5 months. I wished it could "vēnī, vīdī, vīcī."
First, the lowlights:
1. Longer than expected route (not IAAF certified). My Polar showed 44.5k, while other runners noted that the distance was about 43-44k. The road markers were consistent with my readings up till 21k. But the bridges over the second half must be the reason why it ran longer than the marked distances.
2. Poorer than expected timing. 5:33 by my polar. Official chip time is 05:35:15.59 [Ranked 1,018 out of 3,599]. There are several ways to "adjust" for the discrepancy in distance, but at the end of the day (morning, really), it does not matter. This is a successful marathon, for several reasons.
Next, the highlights:
1. Completed the run without cramping. This is one of my objectives after the SCSM last December. I was a little uneasy before the race as I felt a tightness on my right hamstring as well as a tenderness on the outer side of my left foot. Kept telling myself to take it easy for the first half, and to remain vigilant all the way till the 32k mark (the formidable wall - my Archilles heel). When the tightness and cramping feeling came up about 28 - 29 k, it was 'uh-oh, not again!' Slowed down immediately and thank God the tightness went away. Muscle cramps came back only later toward the end of the race, but no, the muscle spasms did not get me this time. Hurrah. I attribute this to (a) compression tights (pearl izumi), (b) better training, (c) better hydration - prior and on race day, and (d) walk breaks.
2. The Galloway walk breaks helped. 6 min run, followed by 1 min walk (100m walk for every km). After the 32k mark, I got a second wind (at least that's what it felt like to me), and managed to run strong through out the last 5 to 8k. I only got a little down when I realized that I would not be able to meet my target of 5 hours... The good thing is that being familiar with the last 10k helped me to press on (the slopes at Loyang were another story altogether!)
3. The hydration plan worked like a charm. I carried my own water bottle with Powerbar mix, replenished by courtesy of the SGRunners support table. Only needed water from the stations to fill up my water bottle and to pour water over myself, especially after 30k. Actually, the 100plus at the 37.6k station tasted so good because it was cold!
4. I did not land on all fours after taking a stumble about 1k from the end point. Tripped over an uneven part of the path, but recovered in time before splaying myself onto the bushes.
5. Ran with DT for the first 3k and yes, he made it! His first marathon, fulfilling his wish to run 40k before the age of 40! Well done and congratulations!!
6. The heavy downpour minutes after completion. Unfortunately, many runners were caught and I heard that some fell during to the slippery conditions. Hope they weren't injured.
7. Supporters and volunteers: There were two groups of caucasians (one group was at the east coast) who were in high spirits (literally) high 5-ing as we went through. One of them was particularly enthusiastic (and drunk, I suspect) ... I thought I heard the f word as he encouraged us to prod along. Thanks... you meant well.
One thing I always try to do is to show appreciation to the supporters and well wishers. It is not easy to keep shouting "jia you" or "you can do it.." or "1 more k". Usually I try to give them the thumbs-up or say "thank you" if I am not too breathless or just smile. It is the least I can do. In all honesty, I wasn't in the mood to show appreciation during the last 3 to 5k, but to all the people who were out there supporting the run... THANK YOU!
8. My better half, who woke up early and called me as I was on the bus home. Thanks for your support, dear. Couldn't have done this without you!
9. People I met along the way: the gentleman I met on the bus for Changi village who was hoping to achieve a sub-4 (hope you made it!), sotong, me2u, tekko, SGRunners volunteers, the cyclists who accompanied us during the first several km (including the ambulances - not one, but two - that followed me) and all the runners who travailed together on this memorable night run.
10. Support from friends and family.
This text message says it all:
"Congrats my friend. Another great achievement that you and your family can be proud of... A wounded solder limps back from the battle field to be HONOURED."
With DT and PK, celebrating with coffee (to stay awake).
"If you want to win something, run 100 meters. If you want to experience something, run a marathon." - Emil Zatopek, 1952 Olympic Marathon gold medalist
So yes, vēnī, vīdī, vīcī!
And now, for the Phuket marathon...
Honor roll: ASICS Nimbus 9
Perhaps it was the hype (Singapore's first night marathon-cum-ultra marathon), perhaps it was a desire to improve, or perhaps it was simply another target to achieve. But the Sundown marathon was THE event that I was focusing on the past 5 months. I wished it could "vēnī, vīdī, vīcī."
First, the lowlights:
1. Longer than expected route (not IAAF certified). My Polar showed 44.5k, while other runners noted that the distance was about 43-44k. The road markers were consistent with my readings up till 21k. But the bridges over the second half must be the reason why it ran longer than the marked distances.
2. Poorer than expected timing. 5:33 by my polar. Official chip time is 05:35:15.59 [Ranked 1,018 out of 3,599]. There are several ways to "adjust" for the discrepancy in distance, but at the end of the day (morning, really), it does not matter. This is a successful marathon, for several reasons.
Next, the highlights:
1. Completed the run without cramping. This is one of my objectives after the SCSM last December. I was a little uneasy before the race as I felt a tightness on my right hamstring as well as a tenderness on the outer side of my left foot. Kept telling myself to take it easy for the first half, and to remain vigilant all the way till the 32k mark (the formidable wall - my Archilles heel). When the tightness and cramping feeling came up about 28 - 29 k, it was 'uh-oh, not again!' Slowed down immediately and thank God the tightness went away. Muscle cramps came back only later toward the end of the race, but no, the muscle spasms did not get me this time. Hurrah. I attribute this to (a) compression tights (pearl izumi), (b) better training, (c) better hydration - prior and on race day, and (d) walk breaks.
2. The Galloway walk breaks helped. 6 min run, followed by 1 min walk (100m walk for every km). After the 32k mark, I got a second wind (at least that's what it felt like to me), and managed to run strong through out the last 5 to 8k. I only got a little down when I realized that I would not be able to meet my target of 5 hours... The good thing is that being familiar with the last 10k helped me to press on (the slopes at Loyang were another story altogether!)
3. The hydration plan worked like a charm. I carried my own water bottle with Powerbar mix, replenished by courtesy of the SGRunners support table. Only needed water from the stations to fill up my water bottle and to pour water over myself, especially after 30k. Actually, the 100plus at the 37.6k station tasted so good because it was cold!
4. I did not land on all fours after taking a stumble about 1k from the end point. Tripped over an uneven part of the path, but recovered in time before splaying myself onto the bushes.
5. Ran with DT for the first 3k and yes, he made it! His first marathon, fulfilling his wish to run 40k before the age of 40! Well done and congratulations!!
6. The heavy downpour minutes after completion. Unfortunately, many runners were caught and I heard that some fell during to the slippery conditions. Hope they weren't injured.
7. Supporters and volunteers: There were two groups of caucasians (one group was at the east coast) who were in high spirits (literally) high 5-ing as we went through. One of them was particularly enthusiastic (and drunk, I suspect) ... I thought I heard the f word as he encouraged us to prod along. Thanks... you meant well.
One thing I always try to do is to show appreciation to the supporters and well wishers. It is not easy to keep shouting "jia you" or "you can do it.." or "1 more k". Usually I try to give them the thumbs-up or say "thank you" if I am not too breathless or just smile. It is the least I can do. In all honesty, I wasn't in the mood to show appreciation during the last 3 to 5k, but to all the people who were out there supporting the run... THANK YOU!
8. My better half, who woke up early and called me as I was on the bus home. Thanks for your support, dear. Couldn't have done this without you!
9. People I met along the way: the gentleman I met on the bus for Changi village who was hoping to achieve a sub-4 (hope you made it!), sotong, me2u, tekko, SGRunners volunteers, the cyclists who accompanied us during the first several km (including the ambulances - not one, but two - that followed me) and all the runners who travailed together on this memorable night run.
10. Support from friends and family.
This text message says it all:
"Congrats my friend. Another great achievement that you and your family can be proud of... A wounded solder limps back from the battle field to be HONOURED."
With DT and PK, celebrating with coffee (to stay awake).
"If you want to win something, run 100 meters. If you want to experience something, run a marathon." - Emil Zatopek, 1952 Olympic Marathon gold medalist
So yes, vēnī, vīdī, vīcī!
And now, for the Phuket marathon...
Honor roll: ASICS Nimbus 9
Wednesday, May 28, 2008
Standard Chartered Singapore Marathon 2007
Dec 2, 2007
There were more runners this year compared to last year. 40,000. Of these, almost 10,000 were running the full marathon. I was one of them.
Strangely enough, I was not as overwhelmed as I was 12 months ago. Guess that's due to "experience". But got there early to use the john, reflect and warm up. I was prepared, as well as I can be, after a full year of training. I have done my best, so here goes.
The run through Marina was a breeze (relatively), and I tried to keep to my game plan. The idea is to start slow and pace myself. But planning my run and running my plan are two different matters altogether. I went out a little faster than I wanted to, about 30 sec/k faster. Partly this was due to an under-calibration on my watch, but partly due to race conditions. Later I found out that anything faster than 10 - 15 sec/k may lead to hitting the wall earlier than expected. And that was what happened.
As the morning broke, the weather was sunny but windy. I had a fantastic run all the way to 30k. I was going strong, and in good rhythm. Slight muscle tightness in my thighs after about 15k, but nothing unusual. From 32k onwards, my legs started cramping, both inner and outer thighs. Stopped to stretch several times, and glad for the deep heat rub along the way. But the cramping got so bad that I decided to walk. It was hard to continue running after that, so I ended up walking the last 5k.
Statistics from SCSM website:
Gun time:5:39:42
Chip time: 5:28:16
All runners: 4590/9697 (47%)
male runners: 4047/8341 (48%)
ave 7:47 per k or 7.7 kph.
0 - 8k: 7.9 kph
8 - 21k: 8.8 kph
21 - 27k: 9.7 kph
27 - 42k: 6.5 kph
In spite of the cramp, it was a good first marathon. My target was sub-5, but I'll take the 5:28 as a good starting point.
Family at finish line to cheer me on!!! That made it all worthwhile. Thanks, guys!
PK texted me the night before the race: "Praying for you to complete the race well and safely. Knowing in advance that you will achieve!" and after the race: "Congrats, my friend! It's a GREAT effort."
Thanks for your encouragement and support, PK!
There were more runners this year compared to last year. 40,000. Of these, almost 10,000 were running the full marathon. I was one of them.
Strangely enough, I was not as overwhelmed as I was 12 months ago. Guess that's due to "experience". But got there early to use the john, reflect and warm up. I was prepared, as well as I can be, after a full year of training. I have done my best, so here goes.
The run through Marina was a breeze (relatively), and I tried to keep to my game plan. The idea is to start slow and pace myself. But planning my run and running my plan are two different matters altogether. I went out a little faster than I wanted to, about 30 sec/k faster. Partly this was due to an under-calibration on my watch, but partly due to race conditions. Later I found out that anything faster than 10 - 15 sec/k may lead to hitting the wall earlier than expected. And that was what happened.
As the morning broke, the weather was sunny but windy. I had a fantastic run all the way to 30k. I was going strong, and in good rhythm. Slight muscle tightness in my thighs after about 15k, but nothing unusual. From 32k onwards, my legs started cramping, both inner and outer thighs. Stopped to stretch several times, and glad for the deep heat rub along the way. But the cramping got so bad that I decided to walk. It was hard to continue running after that, so I ended up walking the last 5k.
Statistics from SCSM website:
Gun time:5:39:42
Chip time: 5:28:16
All runners: 4590/9697 (47%)
male runners: 4047/8341 (48%)
ave 7:47 per k or 7.7 kph.
0 - 8k: 7.9 kph
8 - 21k: 8.8 kph
21 - 27k: 9.7 kph
27 - 42k: 6.5 kph
In spite of the cramp, it was a good first marathon. My target was sub-5, but I'll take the 5:28 as a good starting point.
Family at finish line to cheer me on!!! That made it all worthwhile. Thanks, guys!
PK texted me the night before the race: "Praying for you to complete the race well and safely. Knowing in advance that you will achieve!" and after the race: "Congrats, my friend! It's a GREAT effort."
Thanks for your encouragement and support, PK!
The Marathon Gauntlet
mar·a·thon 马拉松赛
n
A cross-country footrace of 26 miles, 385 yards (42.195 kilometers).
A contest of endurance. An event or activity that requires prolonged effort or endurance.
Why run a marathon?
It is the ultimate fitness challenge (ultras and ironmans not included)
It is "there" like the highest mountain or the tallest building.
It is reported that only 0.137% of the population (USA) has completed a marathon.
If Oprah Winfrey can do it, so can I.
To prove my running mettle.
The fascination of going beyond our limits.
Considered a Herculean endeavor and an amazing achievement.
It seemed like a natural progression, considering that I would have completed three halfs by then. And there's the badge of honor / bragging right factor... associated with completing a 42k (I was thinking of the coveted finisher T). Doing a marathon represents my mount Everest, it represents the pinnacle of physical challenge, and it seems so insurmountable.
So I signed up for the Standard Chartered Singapore Marathon scheduled for Dec 2, 2007 quite shortly after registration opened. At that time, the only people I knew who had completed a marathon were KHW (my colleague and inspiration), CS and her husband BS (who are in Virginia) and SM (who did this more than 2 decades ago).
Reactions:
My better half: You crazy or what?
My kids: How far is a marathon?
M: No way!
TC: Not for me!
My doctor/GP raised an eyebrow and declared that marathon is an extreme sport. At least he did not stop me from this insane idea.
Many others probably sniggered and laughed behind my back.
Next, I did my best research on training programs, and structured a 16-week program that would bring me to the next mountain in my journey of a thousand miles.
The Spirit of the Marathon (YouTube)
"It will change your life forever."
n
A cross-country footrace of 26 miles, 385 yards (42.195 kilometers).
A contest of endurance. An event or activity that requires prolonged effort or endurance.
Why run a marathon?
It is the ultimate fitness challenge (ultras and ironmans not included)
It is "there" like the highest mountain or the tallest building.
It is reported that only 0.137% of the population (USA) has completed a marathon.
If Oprah Winfrey can do it, so can I.
To prove my running mettle.
The fascination of going beyond our limits.
Considered a Herculean endeavor and an amazing achievement.
It seemed like a natural progression, considering that I would have completed three halfs by then. And there's the badge of honor / bragging right factor... associated with completing a 42k (I was thinking of the coveted finisher T). Doing a marathon represents my mount Everest, it represents the pinnacle of physical challenge, and it seems so insurmountable.
So I signed up for the Standard Chartered Singapore Marathon scheduled for Dec 2, 2007 quite shortly after registration opened. At that time, the only people I knew who had completed a marathon were KHW (my colleague and inspiration), CS and her husband BS (who are in Virginia) and SM (who did this more than 2 decades ago).
Reactions:
My better half: You crazy or what?
My kids: How far is a marathon?
M: No way!
TC: Not for me!
My doctor/GP raised an eyebrow and declared that marathon is an extreme sport. At least he did not stop me from this insane idea.
Many others probably sniggered and laughed behind my back.
Next, I did my best research on training programs, and structured a 16-week program that would bring me to the next mountain in my journey of a thousand miles.
The Spirit of the Marathon (YouTube)
"It will change your life forever."
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