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!

Singapore Biathlon Race Report

Yes I did it! Completed my first Biathlon and more significantly my first OD Sea Swim of 1.5km. I trained as part of the SAF Joint Staff Team where many of us were first-timers successfully completing the race with respectable timings. At the same time, I also began training for the SUNDOWN Marathon and the weekly interval training session with AAA played a large part helping me clock a decent 10km running time. The Race Report:

The ONE SAF Team:

Me and my Buddy Lawrence before the start of the race:


SEA SWIM

My strategy for the Sea Swim was to start from behind, but this time I was a little smarter in managing the current. I was actually "aiming-off" from the buoy to take into account the direction of the current. It worked as I found myself slowing drifting towards the buoy even as I was swimming straight. Started the long and daunting 1.5km loop slow and easy and picked up the pace gradually once I got into some sort of a rhythm. But this rhythm was hard to achieve when u have people shoving you and kicking you periodically. As my intention as a first-timer was to survive and complete the swim, I did not "kay kiang" and "chiong" with the pack. I hoped to finish the swim strong with enough energy for the run. The swim though long, was comfortable and I realised the benefits of doing front crawl vs breast stroke especially when swimming against current. On the return leg, which was against current, I managed to overtake some of the breast strokers ahead by focussing more on stroke technique and making sure I was as streamlined as possible. I managed to maintain an easy pace for most part and finished the swim strong but in a rather slow but expected timing of 46:14min.

RUN

Was a bit slow at transition (1:40s). Dried my feet, put on socks and shoes, drank some Accelerade, put on my race belt, sucked half a Gu-gel and off I went. Started the first part at a slower pace to get into some rhythm (pace and breathing) and after the first turning point which was about 1km away started to pick up my pace. Was running at quite a comfortable pace and I was breathing quite easily. It felt like a 5:30 pace until I saw myself slowly closing-in on my AAA pal Dexter ahead of me. When I reached him, he offered me some gel and energy beans but I told him that I still had another half a pack of gel in my hand yet to be consumed. We were actually chatting a bit and I thought maybe I was taking it too easily and decided to increase the pace a bit. He equipped with his polar gadgets then told me from behind "Wow, you're doing a 5min Pace man!" It was then that I realise I was actually running faster than I thought. But it still felt comfortable and I managed to maintain that pace for the rest of the 8km with some energy to open up at the last couple of hundred metres. Finished the run in about 51:24s which is one of my fastest 10km timing.

MY SUPPORTERS
My Lovely Wife and I After the Race:

AAA Supporters:

Thanks to all my supporters especially my dear wife Peng who woke up at 6 in the morning with me, dropped me off at the Race Start Point and had to look for a CP 1.2km away. It was her that took some of these pictures and gave me the support during the training phase. Also the AAA group which was there to support as well. To my fellow AAA mates that took part in the race (Andrew, IronShem, TKL, AJ, Dex, Lin, Janice, Mel): Great job guys and gals!

Now that I have conquered my worst fear, the Sea Swim, I am ready and confident to take on bigger races. Next Race - SUNDOWN Marathon, then OD Triathlon then..... AVIVA here I come!

15km Run at ECP

Finally got my footpod to work. Actually there was nothing really wrong with it, just a weak battery that needed to be changed. Planned the route using Google Earth starting from Fort Road with the turning point after the Model Car Race Track just further up from Car Park F3. I also brought along my water bottle belt and filled one with Accelerade and the other with Water. My plan was to start hydrating with Accelerade every 5km and with water at the 7.5km and 12.5km mark. Kept my HR at around 150BPM throughout the run but realised that my pace was actually slower than previously. Not sure why, maybe not enough sleep, hot weather, or body still recovering from swim and gym yesterday. Pace was actually quite slow, averaging about 6min30s per km finishing the 15km in about 1hr 38min. Breathing was comfortable throughout, was able to breathe through my nose most of the way and my legs were ok. In fact I actually felt a bit more strain at my knees trying to slow down the pace just to keep to the max HR. Not sure if its the right thing to do ie keep to HR but increase risk of knee injury. Anyway, here are the run details:

Dist: 15km
Time: 1 hr 38min
Pace: 6min 30s / km
Av HR: 152 BPM
Calories Burnt: 1350kCal

Did some stretching after the run, legs were not too tired. Downed a glass of Endurox when I got home to quicken muscle recovery. Had to wash my gear as well (as you can see from the photo).


BTW, the adidas shoes were great. Looking forward to the next long run...

Tri-Bike Dilemma - Which one should I get?

THE 2008 FELT B2,

THE 2008 CERVELO P2C, OR

THE 2006 P3C at discounted price of SGD3500 for the frameset?

Your advice and comments pls...

Sunday Morning Run @ ECP with My New Adidas Running Shoes

I finally bought myself a new pair of running shoes after procrastinating for sometime. Its a pair of Adidas Adizero running shoes which was highly recommended by my training buddies from AAA. Was at the Adidas shop at Vivocity yesterday and had my feet analysed using their computerised running analyser. Found out that I was a slight underpronator and was recommended to a few models. Chose the Adizero over the Supernova series cos its lighter and yet provided good support and cushioning. Tried it out on their treadmill before eventually buying it. But the real test was this morning when I took the pair of shoes for a 10km run at ECP.

I also tried out my Polar HRM and footpod during this morning's run. I was told that I should be running within a certain maxHR (recommended 150BPM) for Marathon base training rather than the traditional time/pace-based runs. ECP is prob one of the best places for HR based runs as it is flat and you can pace yourself easily to get within the right training zones. Got to the start point, eager to begin my run - and then the footpod started having problems syncing with the watch. Spent almost 15min trying and finally gave up. Really frustrating. So had to run with just the HRM without info on the distance and pace.

Luckily, the Adizero shoes compensated the frustration cos it felt great throughout the run. It hugged my feet well, provided good cushioning and support and yet felt light at the same time. The run felt more effortless and the shoes also provided sufficient "ventilation" such that after the run, my feet did not sweat as much compared with my previous pair of shoes. Overall, I managed to cover 10km in just under an hour with an Ave HR of 150BPM.

Run Summary:

Distance: 10 km
Ave HR: 149BPM
Time: 59:37
Pace: 5:57 / km
Calories burnt: 848

My new pair of adidas shoes passed its first test with flying colours. Will be pushing it a little more next week when I attempt a 14.5km run. Meantime, got to get my Polar footpod fixed.

Biathlon Training: Sea Swim and Run @ Changi Beach

Today was my first sea swim since the OSIM corporate sprint triathlon last Nov and my longest yet - supposed to be 1km but I think it felt like 1.5km cos of the current. Was swimming at Changi Beach this morning and it was quite a challenge. It was 200m out, 300m right and then U turn to loop back. The current today was really strong and I was practically pushed off course most of the way. From the beginning, while swimming towards the first buoy, I drifted so far right that I had to literally swim backwards for about 100m to the buoy before doing the horizontal leg. Was really frustrated cos I had another 800m to go and I was like struggling to stay on course. The next 300m was quite easy cos I was swimming with the current but after the U turn it was like swimming on the spot. By the time I got to the shore, I looked at my watch and it was like 40min - my slow swim time for 1.5km in the pool.

The 5km run leg was quite ok and I think again the interval trg helped quite a bit. But I think I will need a couple more sea swim practice before the race to get used to the conditions and to swim smart especially when there is strong currents like today. Well I was reassured by a friend that the current at ECP is not as strong - but I will not take any chances.

But in the end, I felt satisfied cos at least I managed to last 40min in the sea, my longest ever.

Training Over the CNY Holidays

The 4-Day long CNY holiday is over and on reflection, I thought I did pretty ok in terms of balancing training with the usual CNY indulgence in high calories food intake, alcohol and late-night gambling. In total, I swam 2.7km, ran 24km and biked 90km over 5 days.

CNY Eve: Biathlon Training (Swim-1.2km; Run-6km)

I spent the eve of the new year training with colleagues for the Singapore Biathlon at my office swimming pool. We did 1.2km of swimming, ran 6km followed by some strengthening exercises that included push-ups, lunges and crunches (front and sides). A good start to the New Year knowing that there will be lots to eat for the Reunion Dinner.

CNY Day 1 (BREAK)

Decided to take a break today cos it was quite a hectic day for visiting relatives and I was also recovering from some aches on my abdominals and quads after yesterday's strengthening exercises.

CNY Day 2: Biathlon Training (Swim-1.5km; Run-6km)


Visiting today only begins at lunch and so had the whole morning to train. Went down with Collin to the Club Pool for a 30-lap swim followed by a 6km trail run at Macritchie.


During the trail run, I felt that the interval training I had with AAA on Tues paid off as I was able to overcome the slopes at the Macritchie trail with a bit less effort compared to my last run there and this was after a 30-lap swim. Had breakfast with Col at Adam HC after.

CNY Day 3: Sat Long Ride with AAA (Dist: 90km)



Did my longest ever ride covering a distance of 90km. Great company, great weather, great fun, great workout... What a ride!

CNY Day 4: Marathon Training (Run: 12km)


After a 90km ride the day before, one would naturally want a break the next day. But I had to stick to my marathon training regime which requires me to run 12km this weekend. Was aching quite a bit, not only the legs but the shoulders as well. Just do a slow and easy run I said to myself. And today, I had a friend to keep me company as well, good enough reason to get myself outta bed on a Sunday morning at 645am with aching legs and shoulders after a 90km ride the day before. So off I went to ECP with Mont. Did my 12km at an easy 6min/km pace and completed it on the dot at 1hr12min. Legs were getting a bit wobbly the final 2km but breathing was comfortable. Overall, it was well worth the effort. Am beginning to experience the benefits of the interval training sessions every Tue with AAA.

CNY Ride with AAA

It was quite an effort getting up early on a Sat especially after 2 days of CNY eating and gambling. But it was also an opportunity for me to go the distance with AAA as I do not have to be home by the usual 10am to take my daughter for swimming lessons. Dragged myself out of bed at 630am, prep 2 bottles of water (1 x Accelerade and 1 x Water) and a packet of Gu-Gel in anticipation of a long ride. Headed towards Longhouse at 650am and had a quick breakfast before moving off. We went on the usual Western route pass Upper Thomson / Mandai / Kranji / Neo Tiew and LCK. As usual, was dropped at the Neo Tiew stretch but was with great company, Janice and Mel, enjoying the scenic route and the fresh air. Took a break at the LCK bus-stop and then the group decided to head towards Raffles Marina to do some "TTT" formation riding. "Huh whazzat?" Never mind, lets just do it!

We began to ride in a two row formation (can't remember the technical term) along Jln Ahmad Ibrahim and Andrew was giving instructions on how to speed up, how close you need to be from the cyclist in front and how not to slow down too much after taking over as first rider. Amazingly, the team together with newbies like myself and Mel managed pretty ok in the beginning stretch and we were cruising in the pack at about 33-35km/h and that was after about 60km of riding. It was my first experience riding in formation and it felt like the group was pulling me along and I felt I needed less effort to cruise at that speed compared to riding alone and having to overcome the wind resistance. When we reached the Raffles Marina stretch, the group decided to push a little harder and this time they averaged 35+km/h and when it was my turn to be the front rider, I had to ride at about 36-37km/h in order to get to the front.

About 2/3 of the way I finally experienced what being "bonked" is. My legs began to not respond to my orders to keep with the group, so I had to pull out...SIGH! My speedometer reading began to drop from 35 to 21 km/h in quick time and for the rest of the west coast route, was barely breaking 25km/h. Took a final stop at the petrol station along west coast road, looked at my watch and it was already about 1030hrs. Decided to call home to let Peng know that I'll be back at 1130hrs instead of 11. Downed a bottle of gatorade and a pack of gu-gel (on hindsight should have taken it at LCK) and off we went towards Binjai Coffee Shop. The last stretch was mostly mind over matter for me - my mind was telling me that what mattered was the yummy Bak Kut Teh and Ice Tea waiting for me at the Coffee Shop just about 10km down the road. Well that worked and I finally reached Binjai but to my disappointment, the coffee shop was closed. AARGH!!!

Looked at my watch and it was already 1115hrs - better get home quick before my 1130hrs curfew. When I reached home, I was as usual greeted by my little cutiepies but what surprised me was seeing Peng on the bike trainer...



WHAT A RIDE AAA!!!

SUNDOWN Marathon Trg (Week 18) - Long Run 1: 10km @ ECP

Did my first "official" SUNDOWN Marathon Trg weekend long run at ECP this morning. Got out of bed at 645am, washed up, changed, downed a glass of MILO and off I went to ECP CP B1. This is the first long run (week 18) of an 18-week marathon training plan and I was quite looking forward to it.

Arrived at CP B1 at about 0725hrs, did some stretching and off I went at 0730hrs sharp. It was a slow and comfortable run and I enjoyed every minute of it. Met a few familiar faces along the way and even at that time, there were so much life at ECP, with runners, bladers, cyclists and the Malay families in their tents rising up early for a morning dip in the sea. The waters were calm and at some point actually felt like taking a dip in the sea. Completed 10km in just under 57min. Although I did not have a HRM but my breathing was comfortable and I think my HR was prob in the 60-70% region. Felt great after the run and treated myself to some Roti Prata from Adam Hawker Centre on my way home. Reached home at about 0915hrs and was greeted by my two lovely princesses. Can't think of a better way to start a Sunday morning.

My Race Plan for First Half 2008

Its been some time since I blogged... well maybe cos my last race was actually the OSIM Corp Tri in Nov and for the whole of Dec I was kinda in an "off-season" mode. With the start of the Chinese New Year (since it already Feb) ;>, I shall begin by sharing my race plan for the first half of 2008.



My first race for this year will be the Singapore Biathlon on 1 Mar 08. This will be my first ever "full distance" race as my last few races were half distances, OSIM Sprint Tri, Army Half Marathon and OSIM Sprint Corp Tri. Just completed the swim trial last wednesday and barely passed the test clocking 39min for 30 laps. Still sorting our my swimming and prob need some coach to sort out my technique. Any recommendations?



My next race will be the Adidas Sundown Marathon - the first ever night marathon in Singapore. This will be my first full marathon and have just begun an 18-week training programme that requires me to run 5 times a week with a long run in the weekend. I will be training for this race with the Amateur Asian Athletes a.k.a AAA group and have been doing intervals with them on Tues and will try to make it for the long night runs on Sundays. Its difficult for me now to join them for all the training as I have to juggle work, family and training for both the biathlon and marathon. So my Sunday long runs will be in the mornings. I also try to do some cross-training by joining AAA for long rides on Sat mornings or go to the Gym on Sat afternoons when I take my daughter for swimming lessons.

Well, this is as far as I will commit to for now in terms of the races for the year. The later half will probably include at least one OD triathlon and maybe even the Ironman 70.3 in Sep. For now, will focus on the next two races...

My First ride for 2008 with AAA

Did my first ride this new year yesterday with AAA. Was really nice to see them after the dec break and to meet new friends. Welcome nick and tongel. Thanks for the ride guys.