Thursday, November 13, 2008
Marathon day strategies
Came across an informative piece on race day strategies by DreamRunner. Click here.
Monday, November 10, 2008
Kua and Deca Ironman @ Monterrey, Mexico
Singapore's Kua Harn Wei is back for his second Deca Ironman in Monterrey, Mexico. Unlike the earlier deca two years ago, this year's format follows the conventional format, where participants have to complete the entire 38-km swim first, followed by the entire 1800-km bike, before topping it off with the 422-km run. The previous format was a 10 in 10, i.e. one ironman each day for ten consecutive days.
For mere mortals like me, I can only wonder in amazement how anyone can accomplish such an endurance feat!
Here's wishing him all the very best, with or without support crew!
Read updates at Trizen Journal.
For mere mortals like me, I can only wonder in amazement how anyone can accomplish such an endurance feat!
Here's wishing him all the very best, with or without support crew!
Read updates at Trizen Journal.
TLog: The heavens opened
Dark clouds loomed as I started this last long run (25k) before the Bangkok marathon. At Changi village, the ground was wet, from the rain that I missed but reaped the advantage of. Cooler temp translated to easier running. But at 13km (after turning into Pasir Ris from Loyang Ave), the sky opened and it was cats and dogs. Shoes got wet and heavy in a hurry.
Last time I ran in heavy downpour like this was last year at the east coast. Good time to test whether I get blisters with the Wright socks (I didn't). It was refreshing and somewhat to my surprise, I actually enjoyed running in the rain. Avoiding puddles became somewhat academic after a while, but I still didn't like getting ambushed and having to splash through puddles.
Met another solitary runner at PCN leading to SunPlaza. Since we were the only two crazies running in the rain, we started chatting. Sam headed back to PR MRT and I continued into Tampines. Nice chatting with you, Sam.
I recalled reading what some writers described as ordinary people watching "shadowy figures running in the cold (rain)" and wondering what in the world are these people doing! And today, I was one of them. The experience was uplifting as I gave thanks for family, blessings and health.
Along the Tampines MRT track, the rain subsided. At the junction of Tampines, I was a little undecided, but continued to Safra and Bedok Reservoir as I was short. The rain intensified again. Heading up the overhead bridge spanning PIE, there was lightning and thunder. Chicken little decided to backtrack and take cover for a few minutes. When the light and sound show was over, I continued and picked up the pace for the last km.
One of my most memorable and enjoyable runs. :)
View Larger Map
HR was less of a mess this time around:
Last time I ran in heavy downpour like this was last year at the east coast. Good time to test whether I get blisters with the Wright socks (I didn't). It was refreshing and somewhat to my surprise, I actually enjoyed running in the rain. Avoiding puddles became somewhat academic after a while, but I still didn't like getting ambushed and having to splash through puddles.
Met another solitary runner at PCN leading to SunPlaza. Since we were the only two crazies running in the rain, we started chatting. Sam headed back to PR MRT and I continued into Tampines. Nice chatting with you, Sam.
I recalled reading what some writers described as ordinary people watching "shadowy figures running in the cold (rain)" and wondering what in the world are these people doing! And today, I was one of them. The experience was uplifting as I gave thanks for family, blessings and health.
Along the Tampines MRT track, the rain subsided. At the junction of Tampines, I was a little undecided, but continued to Safra and Bedok Reservoir as I was short. The rain intensified again. Heading up the overhead bridge spanning PIE, there was lightning and thunder. Chicken little decided to backtrack and take cover for a few minutes. When the light and sound show was over, I continued and picked up the pace for the last km.
One of my most memorable and enjoyable runs. :)
View Larger Map
HR was less of a mess this time around:
Sunday, November 9, 2008
TLog: Intervals
Interval training is not a new concept to me, but simply something that I have never done. Idea is to get the fast twitch muscles working and interval training is a well accepted way to improve speed. So rounding off this tough week is - well, interval training.
Supposed to do 6x800m intervals at 3:00 (4:30 min/km pace) or below. However (!), due to family commitments, I had to bring it forward. Having done a 1km swim in the morning didn't exactly put me in great condition. So it is not surprising that I could only manage 4X400m intervals. The paces are: 1:31, 1.41, 1.41 and 1.48. Only the first lap came close to the target of 1:30. :(
I could not sustain the fast pace over the entire 400m, even when I started out more conservatively. Tough work that needs getting used to. But gotta start somewhere.
On the swim, I tried something from the TI drills. This is the switch drill. Start with arms extended on the side, face down. Zipper upper hand and enter quietly in front. Catch up, then rotate with body and head together to the other side. At the same time, ensure extension of arm. Take 2 to 3 yoga breaths, then face down again. Repeat.
Found this drill to be easier as I got more air and spend less time between breaths. Checked that the upper hand is in the air each time to ensure that body is horizontal, since the flat position is now omitted. Also practiced the second drill, now into the third week.
Supposed to do 6x800m intervals at 3:00 (4:30 min/km pace) or below. However (!), due to family commitments, I had to bring it forward. Having done a 1km swim in the morning didn't exactly put me in great condition. So it is not surprising that I could only manage 4X400m intervals. The paces are: 1:31, 1.41, 1.41 and 1.48. Only the first lap came close to the target of 1:30. :(
I could not sustain the fast pace over the entire 400m, even when I started out more conservatively. Tough work that needs getting used to. But gotta start somewhere.
On the swim, I tried something from the TI drills. This is the switch drill. Start with arms extended on the side, face down. Zipper upper hand and enter quietly in front. Catch up, then rotate with body and head together to the other side. At the same time, ensure extension of arm. Take 2 to 3 yoga breaths, then face down again. Repeat.
Found this drill to be easier as I got more air and spend less time between breaths. Checked that the upper hand is in the air each time to ensure that body is horizontal, since the flat position is now omitted. Also practiced the second drill, now into the third week.
Friday, November 7, 2008
TLog: 21k back-to-back with 10k recovery
Third installment - a 21 km tempo run with three segments.
Warm day. Headed out to East Coast. A little tired in the middle of second segment. Took a water break then. Not sure if I could complete the third segment. But after a short rest, I managed to hit the targets. The last km was tough, but hung in there and sprinted for the last 200m. Gave it all I'd got. Surprisingly, the pace for the last km was 6.01!
3rd km: 6:01 -- target: 6:00
First segment: 6:10, 6:09, 6:11, 6:12, 6:12 -- total: 30:54 (target: 31:00)
Second segment: 6;11, 6:08, 6:10, 6:11, 6:12 -- total: 30:52 (target: 30:50)
Third segment: 6:09, 6:03, 6:03, 6:05, 6:01 -- total: 30:21 (target: 30:30)
Glad I made it.
PGT5 (wear showing!)
Warm day. Headed out to East Coast. A little tired in the middle of second segment. Took a water break then. Not sure if I could complete the third segment. But after a short rest, I managed to hit the targets. The last km was tough, but hung in there and sprinted for the last 200m. Gave it all I'd got. Surprisingly, the pace for the last km was 6.01!
3rd km: 6:01 -- target: 6:00
First segment: 6:10, 6:09, 6:11, 6:12, 6:12 -- total: 30:54 (target: 31:00)
Second segment: 6;11, 6:08, 6:10, 6:11, 6:12 -- total: 30:52 (target: 30:50)
Third segment: 6:09, 6:03, 6:03, 6:05, 6:01 -- total: 30:21 (target: 30:30)
Glad I made it.
PGT5 (wear showing!)
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
Wednesday, November 5, 2008
TLog: Two intensive weeks
This is the first of two intensive weeks of training leading up to the Bangkok marathon. No bike sessions - replaced by runs. Three consecutive days. First day is a 21k long run on rolling terrain, followed by a 10k recovery, and then a 21k tempo run in three segments.
Rain and thunder spoiled my plan right from the start, so I had a mandatory rest day on Tuesday. Wednesday was the first 21k long run. HR cap went up to 150 (from 140), but coz I ran a new route along Loyang Way and Selarang (for the rolling terrain), the actual HR was a mess.
Hot and sunny morning, but no excuse. Hopefully, next week's long run will be better.
Today's 10k recovery run was uneventful except for savoring the sights and sounds of BR... uncles and aunties chatting away on the park bench, half dozen kids donned in yellow from a neighboring child care/preschool and wondering if I'd meet FeetofFury who achieved a 3:15 in Korea last weekend!
Notes from last swim session on Monday: still sinking on the rights. Realized that I went too steep "downhill" when switching. So eased off and focus on balance when flat. Paid more attention to the arm movement, and to feel air when completing the stroke. Also to kick quietly and not bother about speed. Managed 20 laps.
Rain and thunder spoiled my plan right from the start, so I had a mandatory rest day on Tuesday. Wednesday was the first 21k long run. HR cap went up to 150 (from 140), but coz I ran a new route along Loyang Way and Selarang (for the rolling terrain), the actual HR was a mess.
Hot and sunny morning, but no excuse. Hopefully, next week's long run will be better.
Today's 10k recovery run was uneventful except for savoring the sights and sounds of BR... uncles and aunties chatting away on the park bench, half dozen kids donned in yellow from a neighboring child care/preschool and wondering if I'd meet FeetofFury who achieved a 3:15 in Korea last weekend!
Notes from last swim session on Monday: still sinking on the rights. Realized that I went too steep "downhill" when switching. So eased off and focus on balance when flat. Paid more attention to the arm movement, and to feel air when completing the stroke. Also to kick quietly and not bother about speed. Managed 20 laps.
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