D-day minus 2

Went for a 10km run at race pace, with a 10km fartlek earlier in the week. Ave 7.36 pace at ave HR 137 with the usual walk breaks. Just where I wanted to be. So it's all systems go.

Venturing into uncharted territory is always an adventure, with the accompanying anticipation and dread. Plan your race and race your plan, was what a friend said. Yes, I have a plan. In fact several plans, as usual. I keep reminding myself that t-shirt slogan I saw at WDW marathon:

FDL > DNF >> DNS

I figured FDL is finish dead last. That's going to be my mantra this Sat/Sunday.

Bet it's going to be a humbling experience. We'll see...

week t-2

Two weeks before the race. Time for taper. This is the period that is most difficult for me. On the one hand, I am relieved that the tough training is over, but on the other, there's always this lingering doubt - have I trained enough? am I ready?

With the longest run at 30km, my training would appear insufficient. But hopefully the back-to-back long runs, and back-to-back-to-back runs over 24 hours would have worked their desired effects. The test, as they say, is in the pudding.

It's simply a tradeoff. Very long runs would require longer rest periods. Break up the long runs but execute over say 24 hours, instead. At least for this set of old bones.

Completed my last long run, a 20km affair, this evening, to cap off a 50km week. Surprisingly, ave HR was under 150 with reasonable pace of 7:09 to 7:54.

The other thing that kept me busy this week was counting calories. Planning what to eat for the 13 to 15 hours ordeal is not a trivial matter. A plan is a plan, after all. 3,000 calories in the form of infinit, SIS go, clif shot bloks and cereal bars, SIS gel, bananas, 100plus and possibly a sandwich. Keeping all that down is the trick, eh?

Last but not least, it's vitamins and antioxidants time. The family's down with flu over the past two weeks. Touch wood.

Ready or not ...

Arctic blast

Not that many people would care, but there's a series of arctic blasts enveloping the US of A the past week. For a few days, the highest temperature for the day was under zero C here in Atlanta. A short respite yesterday, but temperatures are forecast to dip below freezing again. Clear blue beautiful skies, but even Atlanta folks were shying from stepping outdoors.


So nothing much to blog about except a series of tapering runs on the treadmills. It even felt cold in the gym!

The key question is what would be the temperature in Orlando this weekend.

TLog: a taper variation

Under any other circumstances, I would have gone out on the streets for my taper runs, after all, it had been two years since I last visited Macau. But being stuck in a conference and seeing the low lying mist (smog?), I decided to hit the treadmill instead.

Four Seasons hotel is only one year old, and like most new hotels in Macau, it is ostentatious and opulent. The most recent hotels are bigger, taller and louder than those built more than 2 years ago. Being away from the old Macau town has its advantages.

The gym at Four Seasons is huge. About 10 treadmills, half a dozen cycling machines and weights etc. The gym overlooks the adjacent Venetian hotel, Hyatt and the Hard Rock hotel (didn't realize they'd diversified).

Tue: 1k warm up, 3x1k at 6 min pace, 4 min recovery, 1k cool down
Wed: 10 k easy at HR 145

Could remember when was the last time I ran on the treadmill. It's boring, but fortunately, better treadmills have TV screens mounted on them. So that helped to pass time.

Traveling back to SIN today.

TLog: taper week yet again

Actually I kinda like taper week. Recovery weeks as well. They are kinda nice knowing that I am having an easy week. However - and I don't know if this is true for the rest of you folks - this is the week that I start to feel aches and tensions that I didn't notice.

More so with running. After three weeks of running, I'd get all kinds of aches and minor pains from the rest. Perhaps it is my body's way of healing and recovering. Of course, these minor aches and pains go away after stretching and rest.

Anyway, this week is taper week for the OSIM triathlon this Sunday. And I am having tensed shoulders and neck.

Here's what happened and happening:

Tues: 1.5k swim - 500m warm up, 3x100m with 1 min recovery (2.00, 2.02, 2.05), 3x50m with 30s recovery (0.57, 0.58, 0.59), 500m cool down.

Wed: 6k - 1k warm up, 3x1k fast pace runs with 2 min recovery (pace: 5.58, 5.45, 5.19), cool down with two 100m strides.

Thu: bike ride with 2 to 3k intervals, and to check out the race route at East Coast. And to test out my new Garmin 310XT! :)

Expectations for this Sunday's race are modest for the following reasons:
1. Crowded course - 1,200 OD participants
2. 6 loops bike route - going to be congested with short (3k) straightaways.
3. Only 3 weeks of prep due to two bouts of flu in June.
4. Possible rain over the weekend

Just going to enjoy the race, no expectation for PB.

Prelude to the Shape Run 2008

MBH says that I am more excited about the Shape Run than the ladies. This is true. For a variety of reasons.

First, 7 ladies from our LG are taking part, some in the 10 km race and some the 5 km. For a few, this would be the first attempt at a 10 km. Second, the ladies have been training hard for the past months. The Passion Run was the appetizer; the Shape Run will be the first course. Third, I am the unofficial coach! An honour undeserved whatsoever.

On Wed, I emailed to our lady runners some tips from a Runner's World article titled "RACE MISTAKES TO AVOID". I was asked to give some tips on nutritional and hydration for our champion ladies. So I did.

Saturday

Take it relatively easy. Forget about cramping in a 10 k run. If you really have to, jog or walk 3 k. Usually I just laze around.

Hydrate well over the whole day. Water is fine, but isotonic drinks are preferred for those running the 10k.

The night before a race is the time for loading up on carbs, not for attempting to make complicated dishes. Keep it simple and avoid adding fatty elements to your meal like cream or butter. Do not overeat, however, or it may affect your run on Sunday.

Get ready all your baju. Pin your bib on. Get ready all your running clothes, socks and shoes. Don't forget your cap/visor as it may get hot.

Pack your towel and other barang into a bag that your husband won't mind being seen with. :)

Sunday

Wake up early to clear your system.

Eat a light breakfast, but if you are used to no food before a run, then that's ok. Usually I need to eat about one hour before the race for the food to settle. Eat a carbo-rich breakfast such as bread or cereal. Avoid whole meal or wheat based cereal/bread as that would not be readily available for fuel during the race. Drink lots of water.

Usually it is a good idea to head to the ladies once you get to Raffles City. There should be portable toilets at the Esplanade/Padang, but the toilets in RC are cleaner and nicer.

Remember to drink at every water station. Half a cup at least. Slow down and walk if you have to. But do drink.

The other half cup can be discarded into the bin, or over your head if you feel hot. Note: This applies for water only!

Gel is not required for 5k, and usually not for 10k. Isotonic drinks contain carbo and nutrients such as sodium, so they'll suffice.

When crossing the finish line, don't fiddle with your watch or look downcast or exhausted. That'll be when the cameras will be clicking away. Simply smile and raise your arms to celebrate your successful completion!

After crossing the finish line, head to the water station and hydrate. Usually isotonic drinks and water are available. Continue walking for about 10 minutes to cool down. Stretch well after that and continue to drink.

Within the next 60 minutes, eat a good carbo and protein brunch to refuel. You richly deserve the treat. Then you will be as good as new and ready for the next race!

Last but not least, relax and enjoy the experience!