Adjusting the training schedule to fit traveling to the other side of the world and back is a bit of a challenge. But managed to complete all the sessions (barely!). Good thing this is recovery week.
So what's interesting? Nothing much except for the swim drills. While practicing swim drills in the indoor pool (first time for me!) in Chicago, I was surprised it took me just four strokes to cover 20 yards (18.83 m). This is the drill starting with flat, then side (one stroke), then flat again and then the other side (another stroke). Back in Singapore this week, I took about 6 strokes to cover 25 m. Initially, I took 7 strokes, but reduced that to 6 by the end of 6 laps.
That's good. Stroke elimination, just like in golf. I can relate to that.
I also noted the surge forward as I rotate to the side. This must be what Terry Laughlin refers to as power from the hip. Nice. Just like driving from the hip ala Tiger Woods. Again, I can relate to that.
Another pointer, again from Terry Laughlin's book on Total Immersion (thanks, M!), was yoga breathing. Inhale slowly, and then let your breath fall out. Relax for a moment, then inhale again. It worked well during my recovery at the wall. Tried it during today's easy 10 k run as well. Inhaled over three strides and exhaled over three as well (usual rhythm is 2-3). Worked to a satisfactory degree as well.
Before I forget, I also understand better what is meant by swimming by feel. Still work to be done, no doubt. More work needed also on the vanilla side.
Last but not least, I am pleased with today's pace of 7:30 to 7:45 even at HR<140. Even if only for 2 to 3 km. Now to achieve this pace for longer distances....
PS: swim notes -- tendency to forget about balance and allow legs and hip to sink. Got to consciously make sure hip is up during the flat position. When stroking, focus on extending the arm. That, together with the rotation, allows faster motion.
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!
Monday, October 27, 2008
Ironman Japan 2008
On the long flight back from Chicago on ANA, having watched all the movies (English, Japanese and Mandarin), I chanced upon a documentary video on the Ironman Japan 2008. Held in Nagasaki, the bike and run courses cover the entire island with sleepy villages, winding roads, hilly terrain and enthusiastic supporters.
Being my first viewing of an ironman event, it was interesting to see how the swimming started with a flurry of arms and legs, and how the elites went through their transitions. There were many human interest stories, primarily from the Japanese participants. But since the video is in Japanese, I couldn't really appreciate these stories. What I did appreciate was a 40+ year old cook who made a determined bid, but DNF. The cutoff time is 15 hours, and the last participant who came in seconds before the cutoff was literally in tears.
The crowning moment, of course, was at the finishing line. Many came through with their families, children, supporters and friends. It was touching.
For the record, the winner was Luke MacKenzie (AUS; 26) with a time of 8:29:11 and the fastest female contestant was Naomi Imaizumi (JPN, 25). There were five participants from SIN!
Being my first viewing of an ironman event, it was interesting to see how the swimming started with a flurry of arms and legs, and how the elites went through their transitions. There were many human interest stories, primarily from the Japanese participants. But since the video is in Japanese, I couldn't really appreciate these stories. What I did appreciate was a 40+ year old cook who made a determined bid, but DNF. The cutoff time is 15 hours, and the last participant who came in seconds before the cutoff was literally in tears.
The crowning moment, of course, was at the finishing line. Many came through with their families, children, supporters and friends. It was touching.
For the record, the winner was Luke MacKenzie (AUS; 26) with a time of 8:29:11 and the fastest female contestant was Naomi Imaizumi (JPN, 25). There were five participants from SIN!
Saturday, October 25, 2008
BFG Rave Runs: Chicago Grim Reaper
There was a halloween party at the Union League Club last night, and I bumped into the grim reaper in the elevator (hence the title). There were also a Joker (ala Batman), ghouls, witches, etc. Well, America is big into halloween.
Second run in the windy city with a temp of 51 deg F. As I started out, it was overcast, windy and cold! Had to resist the temptation to head back up to the gym and treadmill. Good thing I persevered, for the weather cleared up within 15 minutes, the sun came out and it turned out to be a gorgeous afternoon. More runners about this afternoon. Wind was more moderate.
This time, I headed south to the planetarium - to reminisce the good ole days - before heading back up to Lincoln Park. Kept HR to under 140 bpm. Not surprisingly, my pace was much faster - averaging 6:15 to 6:45. This is about 2 minutes faster than the norm. Did a tempo run at 10th and 11th km, pushing up HR to 170. No speed target, but managed 5:19 and 5:08.
On the way back, I still kept HR to under 140. But pace was about 7:08 to 7:40. Not surprisingly, given the wind factor (14 mph). It was getting dark as I approached 20 km, so decided to head back to the hotel.
Gave directions for the Lakeshore Drive underpass to a couple (hope I was right) and the time to a fellow lady runner, and $2 to an African American elderly lady for train fare (God bless you too!). I guess I looked like the friendly sort of guy.
View from Shedd aquarium : fall colors evident
View of Adler planaterium
Chicago skyline from planaterium: congratulations to the couple!
Lincoln Park
View Larger Map
Second run in the windy city with a temp of 51 deg F. As I started out, it was overcast, windy and cold! Had to resist the temptation to head back up to the gym and treadmill. Good thing I persevered, for the weather cleared up within 15 minutes, the sun came out and it turned out to be a gorgeous afternoon. More runners about this afternoon. Wind was more moderate.
This time, I headed south to the planetarium - to reminisce the good ole days - before heading back up to Lincoln Park. Kept HR to under 140 bpm. Not surprisingly, my pace was much faster - averaging 6:15 to 6:45. This is about 2 minutes faster than the norm. Did a tempo run at 10th and 11th km, pushing up HR to 170. No speed target, but managed 5:19 and 5:08.
On the way back, I still kept HR to under 140. But pace was about 7:08 to 7:40. Not surprisingly, given the wind factor (14 mph). It was getting dark as I approached 20 km, so decided to head back to the hotel.
Gave directions for the Lakeshore Drive underpass to a couple (hope I was right) and the time to a fellow lady runner, and $2 to an African American elderly lady for train fare (God bless you too!). I guess I looked like the friendly sort of guy.
View from Shedd aquarium : fall colors evident
View of Adler planaterium
Chicago skyline from planaterium: congratulations to the couple!
Lincoln Park
View Larger Map
Thursday, October 23, 2008
My Life on the Run by Bart Yasso
New book (2008) by the man who invented the Yasso 800, dubbed the "Major of Running" and the chief running officer at Runner's World. The book chronicles Bart's conversion from drugs, alcohol and aimlessness to running. He recounts how he progressed from running to beat his older brother to the Boston marathon, Badwater ultra (146 miles), Bare Buns and racing in various continents.
Bart is frank about how he felt neglected by his father (who eventually became his firm supporter) in his growing years. He found redemption through running. He also has a high tolerance for pain, which helps explain how he excels in endurance events (never give up!).
The book contains many interesting events, adventures and misadventures as well as several heart touching stories. In Clean Streaks, Bart relates how he trained a team of 6 convicts from a rehabilitation center to run a 22 mile relay race in Pennsylvania. Running as a team was an alien concept to the ex-addicts. At the completion of the race, the team was ecstatic. "For once, they were receiving recognition for doing something positive and not being punished for screwing up, and they relished the acceptance of other runners."
Bart also described how he came up with the Yasso 800 training system when he reviewed his running logs when he trained to break 2:50 to qualify for Boston. He formulated his system in the mid 80s, but it was only in October 1994 that Runner's World published an article and dubbed the method the Yasso 800 (courtesy of Amby Burfoot). Bart is quick to note that the Yasso 800s aren't perfect - adjustments need to be made for a hot day or hilly course, and it has to be 10 800s in one workout five to six weeks before the race.
But a deserving credit to an icon in the running world!
Bart is frank about how he felt neglected by his father (who eventually became his firm supporter) in his growing years. He found redemption through running. He also has a high tolerance for pain, which helps explain how he excels in endurance events (never give up!).
The book contains many interesting events, adventures and misadventures as well as several heart touching stories. In Clean Streaks, Bart relates how he trained a team of 6 convicts from a rehabilitation center to run a 22 mile relay race in Pennsylvania. Running as a team was an alien concept to the ex-addicts. At the completion of the race, the team was ecstatic. "For once, they were receiving recognition for doing something positive and not being punished for screwing up, and they relished the acceptance of other runners."
Bart also described how he came up with the Yasso 800 training system when he reviewed his running logs when he trained to break 2:50 to qualify for Boston. He formulated his system in the mid 80s, but it was only in October 1994 that Runner's World published an article and dubbed the method the Yasso 800 (courtesy of Amby Burfoot). Bart is quick to note that the Yasso 800s aren't perfect - adjustments need to be made for a hot day or hilly course, and it has to be 10 800s in one workout five to six weeks before the race.
But a deserving credit to an icon in the running world!
Wednesday, October 22, 2008
BFG Rave Runs: Chicago
No, not the Chicago marathon (I wished!). Visiting CME and DePaul U, and took the chance to do a 15-km tempo run along the famous Lakeshore Drive along Lake Michigan.
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Started a little late, at 8 am, to avoid the cold. But cold it was. Officially 42 degree F (5 deg C), but with the wind chill, it was colder. Had my windbreaker and cap on. Fortunately, it was sunny, with some cloud cover.
Headed towards Lakeshore Drive bike track. Known as Lakeshore trail. Went north through the bridge and by the Navy pier. Further north on Oak St beach to the southern tip of Lincoln Park. About 7 km. HB was excellent (other than the erratic jump for the first 2 km), less than 140 for the last 2 to 3 km. And yet pace was good, about 6:15.
View of Navy Pier on the right
View of Oak St beach
Chicago skyline (John Hancock Center with twin antenna masts)
Turnaround point
Only when I turned around did I realize why. All the time, I had the wind on my back. After the U-turn, I ran into the wind. And what a difference. It was hard going. Had to push it just to maintain the 6:20 pace. HR above 145 - 150. No wonder the cyclists appear to be struggling against the wind. This was the first time I experienced head wind while running! Found out later that the wind speed as 14 mph (22 kmph)! Now I understand why some runners "complain" about running against the wind.
More Chicago skyline from Jackson Blvd
Legs felt stiff, initially the right thigh and later both thighs. I should have a longer warmup and stretch. Hands were really cold, and nose started running after 6 km. Not a fun run. But this is getting out of the comfort zone!
View Larger Map
Started a little late, at 8 am, to avoid the cold. But cold it was. Officially 42 degree F (5 deg C), but with the wind chill, it was colder. Had my windbreaker and cap on. Fortunately, it was sunny, with some cloud cover.
Headed towards Lakeshore Drive bike track. Known as Lakeshore trail. Went north through the bridge and by the Navy pier. Further north on Oak St beach to the southern tip of Lincoln Park. About 7 km. HB was excellent (other than the erratic jump for the first 2 km), less than 140 for the last 2 to 3 km. And yet pace was good, about 6:15.
View of Navy Pier on the right 
View of Oak St beach
Chicago skyline (John Hancock Center with twin antenna masts)
Turnaround point
Only when I turned around did I realize why. All the time, I had the wind on my back. After the U-turn, I ran into the wind. And what a difference. It was hard going. Had to push it just to maintain the 6:20 pace. HR above 145 - 150. No wonder the cyclists appear to be struggling against the wind. This was the first time I experienced head wind while running! Found out later that the wind speed as 14 mph (22 kmph)! Now I understand why some runners "complain" about running against the wind.
More Chicago skyline from Jackson BlvdLegs felt stiff, initially the right thigh and later both thighs. I should have a longer warmup and stretch. Hands were really cold, and nose started running after 6 km. Not a fun run. But this is getting out of the comfort zone!
Monday, October 20, 2008
TriBob Sprint series 2009
Received the participation cert for the TriBob sprint duathlon in Mayl this year. At the back was information for 2009:
Sprint aquathlon@Sentosa Feb 22
Sprint duathlon@Mandai Mar 15
Sprint triathlon@Changi Apr 19
Registration opens Nov 1. Will have to miss the sprint duathlon, but the sprint aquathlon and triathlon look tempting... ok, back to swim drills.
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