Congratulations to Long, Hongyee, Teck Hui, Rachel, Stephanie, Faith and PK for completing their races last Sunday at the SCSM!
Regardless of timing, the key thing is that you guys completed what you started out to accomplish, and you did it for the COSI kids! Well done!
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.
TLog: gym and bike
After a course of antibiotics, I felt much better today. Went to the gym for weight/strength training and one hour on the stationery bike. 90 to 100 rpm for one hour. Covered 20+ km.
Felt refreshed and invigorated after the session. It has been some time since I "enjoy" the endorphins after a good easy exercise. :)
Felt refreshed and invigorated after the session. It has been some time since I "enjoy" the endorphins after a good easy exercise. :)
Friday, December 12, 2008
TLog: downtime
The only post marathon training this week was a 700m swim on Wed. Thu I succumbed to a cold that I have been fighting for about a week (since last Friday). So on antibiotics for sore throat and anti decongestants.
My sensitive throat has always been a problem, and when it became sore last week, I immediately took lots of vitamin C. It worked sufficiently well for me to run in SCSM. Can only conjecture that the cold affected my fitness.
Looking forward to resuming training next week!
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
Monday, December 1, 2008
BFG Rave Runs: Phuket
Dec 1, 2008
It was somewhat of a relief after two long days of riding in a van for 7 hours each day. We took it slow and allowed for breaks for lunch and coffee on the long trek from BKK to Phuket. It was also a relief to be able to don my trusty pair of PGT5 and took a slow MP run along a familiar route. This was the start of the Phuket marathon route. Just managed 5 km to the village before turning back.
It was comforting to inhale familiar smells along the village streets - from vendors selling breakfast to the arid urine dog urine! Also familiar was a spot where a number of urgent runners took to, about 4 km into the race.
Managed about 6:30 to 7:15 pace. System checked out fine, except a little tightness in the right leg. The inner right knee felt a little sore, a carryover from the tempo run 2.5 weeks ago. It was a good thing this problem didn't act up during the SCBM.
This is the week leading up to the Phuket Triathlon, scheduled for Dec 7. Interesting distances. 1.8k swim, 55k bike and 12k run. The swim leg is out into the sea and back, before continuing across the lagoon. The bike route appear to overlap substantially with the marathon route. The run leg is over two laps in the Laguna grounds. Last year's event saw many winners from Australia and Europe. During this morning's run, I saw a few triathletes on their bikes. Coming a good six days before the race just to familiarize!
Rounded off by going down Canal Village into the wedding chapel. This is the night view:
Along the route, I noticed a new kindergarten, set back from the road for parking and children playground. Really nice. Testament to the claim that Phuket has good international schools. Also many signboards advertising villas and land for sale. Bet it would be harder to attract buyers for the next few months given the problems with BKK. But then again, someone at the Bahrain conference two weeks earlier claimed that prices in Phuket do not come down.
View Larger Map
Dec 2, 2008
Second morning in Phuket saw MBH and I out for a short jog/walk. It turned out to be longer than we'd planned - about 5 km - due to my curiosity to explore. Ouch!
Easy pace to Canal Village, Wedding Chapel and then to Laguna Residences and Homes, where luxury villas await occupants. Most have been sold, but we didn't see many people. Maintenance is immaculate, though.
Nice views of the Phuket Laguna gold course.
It was somewhat of a relief after two long days of riding in a van for 7 hours each day. We took it slow and allowed for breaks for lunch and coffee on the long trek from BKK to Phuket. It was also a relief to be able to don my trusty pair of PGT5 and took a slow MP run along a familiar route. This was the start of the Phuket marathon route. Just managed 5 km to the village before turning back.
It was comforting to inhale familiar smells along the village streets - from vendors selling breakfast to the arid urine dog urine! Also familiar was a spot where a number of urgent runners took to, about 4 km into the race.
Managed about 6:30 to 7:15 pace. System checked out fine, except a little tightness in the right leg. The inner right knee felt a little sore, a carryover from the tempo run 2.5 weeks ago. It was a good thing this problem didn't act up during the SCBM.
This is the week leading up to the Phuket Triathlon, scheduled for Dec 7. Interesting distances. 1.8k swim, 55k bike and 12k run. The swim leg is out into the sea and back, before continuing across the lagoon. The bike route appear to overlap substantially with the marathon route. The run leg is over two laps in the Laguna grounds. Last year's event saw many winners from Australia and Europe. During this morning's run, I saw a few triathletes on their bikes. Coming a good six days before the race just to familiarize!
Rounded off by going down Canal Village into the wedding chapel. This is the night view:
Along the route, I noticed a new kindergarten, set back from the road for parking and children playground. Really nice. Testament to the claim that Phuket has good international schools. Also many signboards advertising villas and land for sale. Bet it would be harder to attract buyers for the next few months given the problems with BKK. But then again, someone at the Bahrain conference two weeks earlier claimed that prices in Phuket do not come down.
View Larger Map
Dec 2, 2008
Second morning in Phuket saw MBH and I out for a short jog/walk. It turned out to be longer than we'd planned - about 5 km - due to my curiosity to explore. Ouch!
Easy pace to Canal Village, Wedding Chapel and then to Laguna Residences and Homes, where luxury villas await occupants. Most have been sold, but we didn't see many people. Maintenance is immaculate, though.
Nice views of the Phuket Laguna gold course.
Subscribe to:
Posts (Atom)