SUNDOWNed...But Not Out!

Completing a marathon has always been one of things I wanted to accomplish in my life's to-do list and I am glad I made it albeit painfully. Some say that the more pain you suffer in accomplishing something, the more pleasure you will derive out of it after. So far, all I can feel is pain... still waiting for the pleasure to fully set in.

SUNDOWN was the culmination of my 18-week training programme and I tried to stick to it as much as possible. Although I skipped a few of the shorter runs in the weekdays, I completed most of the long weekend runs. I felt prepared and confident on race day, and I thought I would be able to complete it within 5 hours quite comfortably... Boy was I wrong.

Being my first race, I asked for advice and read some articles on how to plan the run so that I can complete the race in a decent time without cramping. There were many views - start slow and pick up pace later; split your run into segments taking intermediate breaks to stretch and walk; maintain a constant and comfortable pace; or run the first half based on timing and the second half on 'feel'. If I had never run a marathon before, how do I know what to 'feel' in the 2nd half. I decided to take the most straight forward plan, maintain a constant and comfortable pace throughout.


The AAA Team before Start of Race


Ready to Kick-Ass


Thumbs up before race

First 21km was quite a breeze actually. Route was flat, sea breeze blowing at your face, cheers from the campers along East Coast, Chancho running beside and setting the pace... I was really enjoying it and felt I had the energy to pull through the second half. But everything changed after crossing the first overhead bridge to the Siglap park connector. Suddenly the air became still and surroundings dark. It felt like I just crossed the bridge linking heaven to hell. At around 28km, Chris suggested that we should stop for a good long stretch at the 30km check point but at that time I was wondering if I could last another 2km as I felt my legs starting to cramp up. I decided to stop not long after to stretch before it got any worse. That was the last time I saw Chris. From the 30km mark, it was stop and go for the rest of the run. I finished the race in 5hr 22min and was quite disappointed I couldn't break 5hrs. In fact, I crossed the finish line feeling more relieved that the pain was finally over rather than the joy one should feel after completing a marathon. I wished I had the energy to congratulate all who came in before and after me and give Peng a big hug and kiss at the finish, but I do apologise if I was just complaining all the way about the run and being such a wet blanket.

2 days later, while I continue to feel the sores in my legs, the feeling of accomplishment began to set in and hey, you know what...I actually completed my first marathon.

Will I do Stand Chart end of the year? Well, Impossible is Nothing...Right?

My First 24 km Run

Running Route: Shelford Road - Bukit Timah Road (towards King Albert) - Bukit Timah Road (towards Botanics) - Farrer Road - Holland Road - Tyersall Ave - Botanic Gardens (Loop both lakes) - Cluny Road - NIE Track.

Time of Day: 1720hrs
Total Distance: 24km
Time Taken: 2hr 26min
Pace: 6:05 min/km
Ave HR: 151 BPM
Calories Burnt: 2016 kCal
Nutrition and Hydration: 2 x Gu Gel, waist belt with 10oz Accelerade and 10oz Water.

Run Report

Weather was hot and humid especially after a short spell of heavy rain earlier and with evening the Sun piercing through the clouds into your face. The hydration plan was to get a few sips of Accelerade at the 5km mark, a packet of gel and few sips of water at the 8km mark, few sips of Accelerade at the 12 km mark, another packet of gel at 16km and accelerade at the 20km mark. The plan went well up till the 16km mark when my few sips of drink from the meagre 10oz bottle left me with almost nothing for the next 8km for hydration. Thought I could push on the last 8km without much replenishment but I was wrong. At the 18km mark, I was already feeling hungry and thirsty and my muscles were starting to feel fatigued. In fact, it felt worse this time compared to the my previous 21km run, prob because the route was more hilly towards the end. I had to stop for a while at a water cooler at Botanics to top up my two 10oz bottles but water was not enough to give me the energy boost to overcome my muscle fatigue and hunger. My stomach began to growl from the 21km mark onwards and the last 3km was quite painful having to endure the hunger and the fatigue in my legs. My motivation was the 100plus I thought I could purchase at the NIE track where I end the run so I just pushed on imagining the ice cold can of 100plus waiting for me there. To my disappointment, the vendor was not around and the vending machine was locked up. Its another 1.5km home and I was not sure if I could make it back without any replenishment. Took a slow walk to Cold Storage Cluny and got myself a bottle of 100plus and a bottle of Choc Milk for energy. Gulped them down on the way back. By the time I reached home, I was late for dinner which was supposed to be at 8pm but I only got home at 815. Gulped a glass of Endurox, took a shower and off we went to Peperoni's. As I was walking back, I reflected on what went wrong in the run and I realised that it was probably the lack of proper hydration and nutrition during the run. Then the first person on my mind to consult about such things was Shem and next thing I know, I bumped into him and Mel at Peperoni's - what a coincidence. Dinner was fun with the kids and I had quite a feast - Seafood Spaghetti, a slice of pizza from Peng and ice-cream. Thanks Shem for dropping off my adizero tempos. Will use it at the track tomorrow.

Next Sunday will be my 26km run. I will make sure I have the necessary hydration and nutrition plan for the run.

21 km Run Around Bukit Timah

Its been sometime since I last blogged about my long runs. Before my 21km run on Sunday, my last long run was last Monday which I covered 20.4km around Bukit Timah as well but using a different route and wearing a different pair of running shoes. Was wearing my adizero Tempos that time and realised that I needed more cushioning as my knees began feeling wobbly at about the 16km mark. The day after was also not too good as my glutes and hamstrings ached pretty badly. Also found out that my polar watch was not too accurate giving me readings that were faster and farther. So in actual fact I might not have covered 20.4km but maybe about 19.5km. With even longer runs to come, I decided to do 3 things before the recent 21km run: 1) Re-calibrate my polar watch and 2) Get shoes with better cushioning and 3) Get a pair of compression tights to reduce muscle fatigue. Got myself a pair of Adidas SuperNova Cushion 7 and Compression Tights and went for a 21km run in Bukit Timah.


Time of Day: 1630hrs; Temperature: Freaking Hot and Humid! Felt like 32deg
Running Route: Shelford Road, Bukit Timah Road, Rifle Range Road (1 x Loop), Continue Bukit Timah up to King Albert and turn back heading towards Botanic Gardens, 1 x Botanic Gardens Short Loop
Nutrition:
During Run: 1 x Water Belt with 10 oz Accelerade, 10 oz Water and 2 x Gu Gels
After Run: 1 x 100 Plus; 1 x Glass of Endurox

Had to start early cos I promised Emma that I will take her cycling at Botanics at about 1830hrs. Managed to keep within a HR of 150 BPM until I reached Rifle Range. From then on, it was like 158 to 160 for most of the way and the heat and humidity was almost unbearable. Took my first pack of gel at the 7km mark about halfway into Rifle Range and that gave me some boost to overcome the seemingly endless hills. Was appreciating the serenity and nature to get my mind off the fatigue and heat. Completed Rifle Range, looked at my polar and the distance read 13km. Actually felt quite comfortable towards the end of Rifle Range, legs still felt quite fresh and was breathing quite comfortably. Continued along Bukit Timah towards King Albert, took another Gel and headed for Botanics. Bumped into Chancho along Bukit Timah, also doing his long run. Nice to see your fellow AAA mate training as well and although we were running alone, it felt like we were training together "in spirit". That was at the 16km mark and my legs still felt pretty good. During my last run, my knees started feeling numb and muscles tired at a similar distance and the weather was a lot cooler then cos it was like 730pm then. Finally reached Botanics, did a short 3km loop and met up with the wife and kids by the pond. Down a can of 100plus which Peng brought along and off I went with Emma. Had to run beside her while she was riding as she was still not too confident and steady on two wheels. Was surprised I still had energy to keep up with her cycling. At the end of the day, I think the shoes and the compression tights made the difference cos even after running around Botanics with Emma, I still felt better than my last 20km run a week ago.

Run Summary:
Total Distance: 21.53km
Time: 2:07:50
Ave HR: 154 BPM
Ave Pace: 5:56
Total Calories Burnt: 1833 kCal

The day after, legs did not ache, knees were fine. Can't wait for the next long run!