Training plans for SCMS 2014

3 Oct 2014. 

Let me review this after SCMS 2014.

Week 1 (5/10/14)

Tuesday - tempo (7.2km in 29:24)

Thursday - long run w 3xsurges (18km in 1:41)

Week 2

Monday - fartlek (5k/10k paces - 12min @ tempo, 6min @ 10k, 3min @ 5k efforts)

Wednesday - progressive tempo (5.8km in 25:00)

Friday - long run w 5xsurges (17km in 1:31)

Week 3 - reduced volume

Monday - tempo/pace work (7km in 29:50)

Thursday - hill intervals (4x1min @ 16km/h, 3% w 2 min off, 3x3min @ 14.5km/h, 4% w 2min off)

Week 4

Monday - tempo/pace work (6.4km in 27:17, 3x400 @10k w 1min rest)

Thursday - intervals (6x800 @ 5k w 1:20 walk, 3x400 @ 3k w 1:20 walk)

Week 5 (2/11/14)

Monday - pace work (2.5km, 1.5km, 800m, 800m - total 7.1km in 28:12)

Thursday - treadmill hills (8x3min @ 14.4km/h, 4% w 2min jog)

Week 6 - reduced volume

Monday - tempo (6km in 25:36, 2x400m @ 10k w 2mins rest)

Wednesday - long run (17km in 1:31 w 4x1min surges @ 10km w 2/3 min off)

Week 7

Monday - pace work (3x2.4km, 2x800m - total 8.8km in 35:04) - felt good aerobically, hamstring a little tight due to gym on Sat

Wednesday - intervals (6x800m @ 3.2k w 1:40 walk, 3x400 @ 3k w 2:00 walk - total 6km in 22:30) - did not push too much, stomach discomfort

Week 8 - increased workload till thursday

Monday - pace work (4km, 3km, 2km, 2x400m - total 9.8km in 39:28) - tough session on wet track

Thursday - intervals (4x1km @ 5k w 2:10 walk)

Week 9 - reduced volume

Monday - pace work (3x1km - total 3km in 12:02)

Wednesday - short intervals (5x600m @ 3k w 1:50 jog - total 3km in 10:55)

Week 10 (7/12/14) Sunday - SCMS 2014 10km - 39:35

Wristband from SCMS 2014 with my race timing engraved.

Here it is, the training (main workouts only) for the past 10 weeks after the Straits Times Run at the Hub 2014, please excuse the disorganised format. I'll try to do a minor analysis of the training in a few days.


9 Dec 2014.
An attempt to analyse my training. A word of caution - this is going to be lengthy and I can't guarantee you'll pick up anything you may not already know.

First of all, the past 10 weeks cannot be viewed by itself, but it has to be considered in context of the 7-9 months of training and my existing fitness levels before this. View this year's training log here.

Mileage
It can be established that from the start of 2014, I had built up my weekly mileage from <20km to about 55-65km at the peak. There was a gradual build up which lacked consistency in the initial stages, but by about April, it was consistently above 30km a week. After a minor disruption in July due to overseas trips or camps, the second, more consistent build up occurred in September, clocking almost >50km every week. What I'd do differently is increase my mileage and maintain consistency. I'd also attempt a 1 week minor taper of mileage every 2-3 weeks. During the base phase, I'd prioritise the duration of runs over the frequency of runs.

Easy runs
I believe easy runs play a fundamental role. Firstly, they instil discipline - getting up for short 2-4km runs at 6+am before class begins requires a degree of commitment. Secondly, they help me enjoy running. Easy runs along various routes let me observe my surroundings and be thankful. Thirdly, they build my aerobic base. Fourthly, particularly towards the later stages of my training (October onwards), they were often at short distances to allow for recovery between workouts. In fact, in November, they were kept at distances often <6km as the volumes of main workouts were often between 10-14km. Last but not least, I believe easy runs served as a form of minor aerobic maintenance.

However, with regard to base, I do not think they qualify to be part of a quality base build up. Based on my existing understanding (though I'd love to be corrected) they should have been of longer duration and higher intensity. Having said that, this would have meant that I have never established a proper "base phase" of my training. What I'd do differently is adjust my base - longer easy runs. However, as I approach the specific phase of training, I'd shorten my easy runs, facilitating recovery between workouts.

Hills, fartlek then intervals
I deem hills to be the runs I perform on the treadmill at a gradient (usually 4%) for 3mins at slightly under 10k pace (but close to 5k effort) with 2mins of jogging in between. I think these have enabled me to strengthen my legs while also working on my VO2 capacity. These were performed throughout my training. What I'd do differently is to avoid performing them at a VO2 max intensity. Instead, where possible, I'd do faster hills for shorter durations while ensuring longer recoveries.

A few fartlek sessions were performed in the September and October. Looking back, they were probably run too fast, making them highly anaerobic. A typical session that I performed may have been 2 sets of 5x1min on/off with the "ons" alternating between tempo, 5k, 3k and 1.5k pace. It certainly left me with aching legs and as to the exact benefit I obtained, I am uncertain. What I'd do differently would be to keep the "ons" at a slower pace, while ensuring the "offs" are run faster.

Intervals, on the other hand, were often performed on the track. These only took place more towards the last 6 weeks prior to Standchart. These were run between 2 mile to 5k pace, with the final interval session 4 days before Standchart run at projected 3k pace. Apart from the final session, reps of 800m-1km were run. It was during these sessions that I experienced the feeling of "air hunger". An immediate benefit I did feel the few days following each session was the relative ease of breathing on easy runs. What I'd do differently would be to ensure I keep my rest intervals sufficient, as for initial runs, I may not have done so, consequently resulting in overreaching.

Long runs
These were performed intermittently. Initially, there was much apprehension about running them because they were rather taxing, requiring nutrition (gels) en route. However, adjusting my running route and running the first half of them at a slightly easier pace (5:20-5:40), I soon could complete 16-18km without nutrition. One thing I did during the second half was include short surges or perform the run close to marathon pace, never failing to negative split these runs. What I'd do differently in future is dependent on the phase of training. During base phase, I'd keep these more aerobic with a slower second half. In addition, I'd look to including a moderate distance run once a week.

Races
I think I experimented with many different methods to find out what would make me feel best on race day. For almost all the races I participated in, I took a 2-3 day taper. This taper period meant just avoidance of running workouts instead of a drop in mileage. A Sunday morning race would mean that either Wednesday or Thursday would be the last workout, after which easy days would ensue and no strength training would be done on Saturday. The last workout performed was often hills (on treadmill), as I perceived that some muscle memory would be retained to allow for quick turnover when tired.

One instance of an over taper for me was probably prior to Sundown 2014. I did a workout on Tuesday while the race was on Saturday night. All in all, I had ran only 23km on race week prior to race day. I did feel rather flat during the race, though I suspect the sub-optimal conditions (for me, it was running at 11pm in dimly lit conditions) contributed to a difficult effort.

I did experiment with 3 light workouts the week of race day (specifically, before the ST Run). The last workout was very light, comprising of just 3x800m at race pace, though this was just 2 days before the run. I did experience soreness before the race started, yet went on to run a sub-41. Unfortunately, with just one attempt at the organisation of this race week, I am uncertain if this lead to soreness or if soreness may have actually been beneficial (though I highly doubt so).

The final and arguably most important taper was for Standchart. Based on multiple sources that I read, I attempted to piece together a taper that was about 10 days long. This time, I factored in the need to cut down volume, with race week accounting for only about 60% of regular weekly mileage. In addition, I kept workout volume reduced but sufficient for stimulation. In the attempt to ensure sufficient muscle recovery, I even avoided downhill running during race week. My obsessiveness did allow me to obtain the result I wanted - a sub-40 10km - though I do not know if adjusting my taper would have yielded other results (for better or for worse?).

What I'd do differently would be to have better planning of my racing schedule. In 2014, I tried to find races about one month apart, allowing for sufficient training before "assessment" during a race. Looking back, I would try to focus less on running these intermittent races fast. No doubt I'll keep the efforts hard, but I'll ensure that I did have goal races to concern myself with. One suggestion I stumbled upon was to rank them as #3, #2 and #1, with the latter being the goal race of the season. #3 races would not require much of a taper and could be treated as training (or fun if run with friends), while #2 could be used as practices for #1, just without completely spending myself.

Strength training
I hit the gym weekly, performing low reps at higher weights (by my standards). The weekly routine would usually include bench presses, squats, deadlifts and other accessory exercises. I'm looking to learn some olympic lifts (snatch) as well. What I'd do differently is to include additional strength training (possibly bodyweight exercises) after my harder runs during the week. In addition, I'll seek out some advice on how I should implement strength training during different phases of training.

Rest, recovery, nutrition
Sleep sleep sleep early and sufficiently. This was done well from August onwards. Foam rolling (we all should get one, according to Soh Rui Yong), stretching, pool and bike cross training. Proper nutrition... These few aspects probably make up about half the battle, yet I'm not going to much of an analysis here besides stating that they are absolutely vital.

Standard Chartered Marathon Singapore 2014

"Hi Doctor, I'm one of the students from LKC," I remarked to Dr Jason - while seated in the medical tent.

Just minutes earlier, I was ushered into the tent - on a wheelchair - after I finished my race. At that point, I was dizzy - the world wasn't spinning or anything - I was just dizzy. The medics, noticing me at the finish line, insisted that I head into the tent. En route, I passed Ivan from AC.

The tent was surprisingly empty when I entered. It seems like I may have been the first visitor that fateful day. The volunteers brought me to a stretcher, where they requested that I lie down (although I didn't think I needed to) and there they took my vital signs. 

"That's quite low, take again," a lady indicated upon seeing my heart rate (120-odd) on the pulse oximeter. Even I was surprised that my pulse was this low just minutes after completing the distance. A check on my temperature reflected 38.3 C. 

Noticing that I quickly felt better, though remained dizzy, the medics directed me to a sitting area, where I met my first other companion (non-medic) as he was directed into the tent and got seated beside me. A man in his 20s was experiencing pain in his right foot, after developing plantar fasciitis a week earlier and running through it. We introduced ourselves while chatting, with the medics checking on us every once in a while. During this period, I saw numerous other runners being brought in via different modes. Some could walk, others were in wheelchairs while one was on a stretcher. 

After spending about 20 minutes in the tent - which was getting increasingly crowded - the medics checked on me and told me I probably could leave since I was feeling better. I bid my farewell to Nicholas (my companion) and ambled around the race site.

Slightly past an hour ago, I witnessed the entry of Haile Gebrselassie at the front of the race pen, alongside a corporate group (Standard Chartered employees I presume) who had priority entry in front of the rest of the runners. This was a exhilarating moment (though downplayed by my anxiousness) as I got to see the double Olympic gold medallist at the 10km - not forgetting to mention the 27 world records he set. This friendly personality was more than willing to take selfies with the various runners in the priority entry while the remaining of us looked on enviously. Shortly after, we were flagged off at 7.15am.

Assisted by the downhill and adrenaline, I passed the 1km marker in a shocking 3:30+. Having scrutinised an online plot of the course, I knew that the marker appeared slightly earlier than it should have, with my estimate of the first km being close to 3:45. I suspect that in my eager anticipation, I had the potential to ruin my entire race. I forced myself to settle into a slower pace, hoping that I had not already ruined my chances of the sub-40.

Before approaching the 2km marker, I grabbed a cup of chilled 100-PLUS. The 2km point was passed in a much more realistic 7:47 and this time the marker was approximately where I had expected. I continued uneventfully, passing 3km in about 11:48. It seemed to me that if I could hold this pace, I would just sneak under 40. However, I wasn't exactly confident of this when I passed 4km in 15:50 while starting to feel the fatigue. Meanwhile, I had noticed Haile and 2 other Kenyans

Around the 3km mark along Nicoll Highway. Credit to Running Shots.

I have to commend the organisers (Spectrum Worldwide) for the smooth U-turns. The U-turn at the end of Nicoll Highway (slightly before 5km) was gradual - contrary to the hairpin turn (as with most other races) that I was expecting and actually practised making. Subsequently, I passed the 5km marker and caught on to a slowing Randall, suggesting that we stick together. Possibly energised by my company, we maintained the pace before he eventually sped up. (He went on to finish very strongly).

Though I don't remember the time I passed the 5km or 6km markers, I know it was at this point that it dawned on me, based on the splits, that I may not break 40. I had such a strong desire to slow marginally, yet I constantly reminded myself of the commitment I made that I would do my best whether or not I felt I could achieve my goal. I pressed on.

Around the 6km mark along Nicoll Highway. Credit to Running Shots.

In a moment of surprise, I passed the 7km marker in 27:22. Somewhere between 5-7km some distances markers had to be slightly inaccurate. This rekindled my hopes of the sub-40, though I hoped that the 7km marker was not the inaccurate marker (and placed earlier than the actual 7km mark).

I hardly remember much thereafter. I remember my name being announced as I passed a cheer station. I remember grabbing 100-PLUS and drinking some while dumping the rest on my head. I remember cheering on Dr Mok Ying Ren as he casually overtook me as the race routes combined. I remember seeing a sign indicating 300m was left and knowing that I had the chance of the sub-40 as long as I held the pace. And I remember seeing the clock tick 38+ as I entered the final straight, and it was then that I knew that the sub-40 was secured.

It was along Esplanade Bridge that Mok passed me.
Credit to Marathon-Photos.

Anderson Bridge. Credit to Marathon-Photos.

Credit to Marathon-Photos.

The finish straight. Credit to Marathon-Photos.

A timing error with the 10km clock ticking 38:50. Notice Mok Ying Ren, the champion of
the FM Men's Closed Category, in yellow after finishing his race. Credit to Marathon-Photos.

Looking back over the past year, I have run seven 10km races. The first (being 2XU) and the last were certainly run the hardest. They have certainly been satisfying. I never suspected I'll train hard enough to break, but I have finally broken 40. Likewise, two years ago during SCMS 2012, I broke the 4-hour mark, running 3:57:05. 

33rd overall. Never mind the placing, all that matters to me is the time.

The Standard Chartered Marathon Singapore seems to be the event where I challenge, and have fulfilled, my running goals. Yet, in both instances, I wear the Sundown Marathon 2012 race top, serving as a reminder of how I was introduced into running events in Singapore. That impulsive, rash and fearless decision of mine to run the full marathon and the completion of it in an unsatisfying time was what gave me the inspiration to start training. And when training paid off, it was indicative that in life, with discipline and diligence, some previously unconsidered things are possible. All this however, stems from provision - of time, of opportunities, of people, of life - by my Lord Jesus Christ.

Revisit

Hope

Hope

Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

Romans 5:3-5

Hold on

Closure

On that bench are his words: “It is necessary to dig deep within oneself to discover the hidden grain of steel called will.”

It took a few minutes for Nathan and some family members and friends to find the place on the road where Ryan had taken his final steps — they hope to raise money for a permanent marker — but they were in place when Stephan zoomed past it.

Keflezighi had sped by minutes before, and Nathan shouted out, “Do it for Ryan!” But he said no such thing to Stephan. He just cheered: “C’mon, Stephan! Go!”

Stephan’s face began to crinkle, and he wiped his eyes. He brought his hands to his lips and blew a big kiss forward. No longer could he hold back the avalanche of emotions that had threatened to overcome him since the start, when Keflezighi had told him that Ryan would have loved Sunday’s windy conditions.

In his quiet voice, Stephan told Keflezighi, “I know.”

After Stephan passed Ryan’s spot in the park, he said, he cried for the next quarter-mile.

He recalled calming down long enough to catch two other runners and finish in 2:19.47, which placed him 16th overall. It wasn’t an Olympic trials qualifying time, but he was thrilled. He was the fourth American across the finish line.

Just past that line, he crumpled to the ground and buried his head in his hands. Finally, he had done it. Really, he said, he used some of Ryan’s strength and toughness to get through it, so in his eyes he and Ryan had done it.

Afterward, I asked him how the race had gone, and whether he felt he had honored Ryan as he had hoped he would.

He started to speak but dropped his head and wept for several minutes.

Then he looked up, his eyes red and his cheeks wet, and said: “It was unbelievable. Closure.”

Read the full article on NY Times.

Track

63318.

The Icing On The Cake

It certainly took awhile. In fact, more than a month after the conclusion of the Straits Times Run at the Hub 2014, but I've finally received a notification on the Straits Times' all-in-one print & digital subscription package (worth more than $300 for a year's subscription). Having placed within the top 25 (nett time) for the 10km category, this little bonus will help me recoup all of the race registration fees that I have paid thus far in 2014.

And the receipt in my mail. $0.00

The Straits Times Run at the Hub 2014

Towards the stadium. Credit to Pixelated (Yeo Kim Song).

As I made the turn towards the stadium, I picked up my pace. Passing two other runners, possibly from the 21km category, I continued into the stadium. Summoning my remaining energy, I kicked hard.

As I glanced at the finish straight ahead, two clocks were ticking. One was counting seconds past 40; the other was ticking at 39, though on its left was a "1". I kicked harder, ensuring that no runner behind could overtake me, and crossed the line.

I stopped my watch in 40:40.

It took about half a year, but I'm finally in the sight of 40.

Backtrack.

I awoke at 4.40am and had cereal for breakfast. I've always had cereal for my pre-race breakfast. Though the exact type of cereal has differed, a meal of cereal has never failed me (tummy upsets etc). Had trouble putting on my contacts, hence by the time we left the house, it was about 5.30am. We proceeded to pick up Uncle Kim Kah before heading towards the Sports Hub.

As we exited CTE, it was awfully crowded. I was concerned. Flag off was in about 45 minutes and I feared negotiating this traffic would affect my ability to reach not just the entry pen, but near the start line in order to ensure minimal congestion - at least for the distance prior to the merging of categories.

At about 6.00pm, Uncle Kim Kah suggested I leave the car - in the middle of the road (due to the jam). Made arrangements with Dad to meet him after the race and I proceeded to jog over to the start. This was to serve as my warm up.

I realised I forgot to take my bottle out of the car to hydrate while waiting. Furthermore, I missed the chance to use the toilets before entering the pen. However, considering the considerable crowd for this heavily-publicised race, I decided to bear with these unfavourable conditions. Promptly around 6.30pm, we were flagged off.

I started about 3m from the front - one of the closest that I had ever managed. However, as I was positioned behind a group of leisure runners, the initial 10-15 seconds were messy, with some jostling as the faster runners overtook them. I was glad to have maintained my balance and then proceeded to execute a relaxed first km. We passed the 1km marker in 4:04, slightly faster than I expected hence I decided to slow minimally. Missed the first water point as it was located to my far right during a left turn (and I run the tangents).

7:19 at the 2km marker. Certainly a misplaced marker. I disregarded this indication but continued at a relaxed but steady effort. The 21km route had merged with us at this point, but running along the F1 track was absolutely sufficient for both categories. I then passed the 3km marker in about 11:50. Once again, as I was certain the markers were inaccurate at this point, I disregarded the feedback.

The 10km route diverged from the 21km route shortly after, taking us along the pavement up Bayfront Bridge. Though the incline and height pales in comparison to Sheares Bridge that runs parallel, it still required substantial exertion. As I shortened my strides and quickened my cadence, a runner overtook me - the first and only time in this race. He would eventually finish right before me.

At the bottom of the bridge, we took a hairpin Uturn before running along Gardens by the Bay. All too familiar was this route as I had run here 2 weeks ago during the POSB PAssion Run for Kids 2014. As I cruised along, I was feeling strong. The 5km and 6km markers flew by. This time, the 6km marker was placed where I had expected it to be (according to an online plot of the route). It was passed in 23+. If all was accurate, I was on track for a sub-40. However, I suspected some additional distance in the remaining 4km would make up for a slightly shorter first 6km.

Continuing along the Eastern side of GBTB, I then entered the Tanjong Rhu district, where the infamous bottlenecks were to occur. Thankfully, with a tiny field of 10km runners and not too large a field of 21km runners, I was able to negotiate the traffic on the grass. Despite the risks associated with running along the grass (such as uneven ground), I decided that it was less disastrous than running into people along the pavement. Just before the 8km mark, I caught up with another 10km runner and encouraged him to stick with me, which he gladly attempted.

Realising that he was slowing, I pulled away, with the Sports Hub now in sight on my left. The 10km route then diverged from the 21km runners, taking me up the Tanjong Rhu Suspension Footbridge.

On Tanjong Rhu Suspension Footbridge. Credit to Running Shots.

The Dutch who previously overtook me was in sight as I descended the bridge. Here, I was greeted by other 21km runners as the route converged. I did not know where to go as the route was not demarcated and marshallers were rather unresponsive. I hoped for the best and persevered at the pace. 

Negotiating the bends. Credit to Running Shiok.

Still around the stadium. Credit to Running Shots.

There were a variety of twists and turns without sufficiently comfortable warnings for me in my fatigued state. I proceeded to catch some of the 21km runners (approx 1:30-1:35 HM runners) and eventually I entered the stadium and kicked hard - even though there was no one within closing distance.

After the finish. Exhausted but satisfied. Credit to Running Shots. 

What went well for me was my pacing by effort. I knew I wanted to focus in the second half finish strongly - and I believe I did. This was possible only because of conservative pacing at the start allowing me not to drop off race pace in the middle miles. 

What went poorly however, on my part, was time management. Not during the race, but before. The new brand of contacts took me more time to wear; the crowded event meant more time should have been factored in to warm up and get to the start (while leaving me relaxed enough to remember to grab my bottle). On the organiser's side, I believe one disappointing aspect was the marking of the route outside the Sports Hub. Orange cones were left to do an ineffective job because they did not differentiate the 21km and 10km categories. In fact, though I was not overtaken in the second half of the race, an individual (15th) finished ahead of me (17th) despite photos at the Tanjong Rhu Suspension Footbridge capturing me passing well ahead of him.  

Though my time management was poor, it was not disastrous. Perhaps most unfortunate was the case of this Kenyan's run (take a look at his Nett time versus the that of the race winners).

He would have triumphed by a huge margin, had he made it in time for the first wave.

This race aside, I now look ahead towards SCMS 2014. The race being IAAF Gold-labelled (though I believe it's for the full marathon, not the 10km), I am more confident of its accuracy in distance. That is where I attempt to dip beneath the 40 minute mark based in not just Nett, but Gun timing as well.

On another note, the renown Haile Gebrselassie will be participating in the 10km race as well - his first race in South-East Asia!

POSB PAssion Run for Kids 2014

14 September '14. This race been the most affordable 10km race I've signed up for. Furthermore, it was for a worthy cause - the POSB PAssion Kids Fund.

As this flag off was at 6.30am instead of some others which flagged off at 7.00am, I would not have been able to arrive on time had I taken the MRT. As such, my dad gave me a lift. This meant I could arrive early enough to deposit my bag.

The turnout for the 10km competitive run was certainly low, due to how this event clashed with the Yellow Ribbon Prison Run 2014. As such, as I entered the start pen about 20 minutes before flag off, it was considerably empty. This let me do a few minutes of warm-up jogs and dynamic stretches before squeezing to the front. One downside was the rather narrow route, hence I was still about 8m away from the start. On a narrow route, this meant easily 10 seconds.

We were flagged off promptly at 6.30am. The countdown was a quiet "5, 4, 3, 2 .. *horn sounds*", without music playing. Personally this was suitable for me, though I'm sure others would have preferred blasting music. My race plan was to take the first 2km slower before running the remaining 8km at 4:10 pace and so I did not jostle to the front. 

Perhaps this may have cost me some time as I was running well below threshold for the first 600-800m. Unfortunately, I could not increase my pace due to the narrow course. I waited for the crowd to disperse before trying to pick up my pace. The 1km marker was passed in 4:37, well slower than what I was hoping for. I picked up the pace to what felt like a 4:15 effort.

As the crowd gradually started thinning and we passed the various domes of Gardens By The Bay (GBTB), I passed the 2km marker in 9:13. I was certain the marker was misplaced - I was running faster than a 4:36 (time between 1-2km). Whenever this happens I'd be discouraged - feedback on my pace would henceforth be inaccurate, or accurate but I wouldn't be certain. I proceeded to run by effort.

Towards the 3km mark (passed at 13:27) came the ascent up Marina Barrage. This came as a surprise because according to the route, we were supposed to take this path as we headed back to the start (around 7km). Nonetheless, I didn't really care too much. Just pumped my arms, controlled my breathing and took rapid steps. Thankfully the runners were fairly dispersed as the route was only wide enough for 2-4 runners, hence I could overtake a few on the ascent (and corresponding descent). The overtaking had begun for me. I take pride in running as evenly as possible such that I would not be overtaken after the first few km in a race.

From then on, it was about gradually overtaking. There weren't many runners within reach to latch on to as I passed the 4km marker (17+). Occasionally I'd find a runner I'd catch up with and encourage to run together, but most eventually told me to go ahead as they slowed. Towards the 5km mark, I saw the front runners on their return journey (the route was nearly a loop). Eventually I caught sight of a male runner amongst the top 5/6 that would eventually go on to finish as the male right before me. As I approached the turn around point, I also passed the 5km mark in 21:37. Way off from the sub-42 that I was hoping for, but hoping that the distance markers had been placed further than the actual distance I had run.

As the U-turn took us back in the direction of the barrage, I felt a moderate but consistent headwind as we were running along the bay. This northern breeze was to continue until I eventually returned to Marina Barrage (passing the 6km marker in 26:04 and the 7km marker). As we had already run the ascent, we then proceeded past GBTB and along the waterfront. 

I passed the 8km marker in about the mid-34s. I knew this meant that if I were to run about 4:15 for my remaining 2km, I should finish sub-43 and I was prepared to be content with that. However, the 9km marker was passed in 38:00. Perhaps the additional distance not indicated by the km markers was now being "compensated". Renewed, I gradually picked up the pace, chasing a 42.

Far ahead were 2 competitors, a man and a lady (the eventual women's runner up). They were possibly 20 seconds ahead and I saw the man strongly outrun the lady as he headed home. Meanwhile, it was my turn as I made the final turn to the straight, while catching sight of a 40+ on the clock. I knew I would go below 42. With no one to chase and the nagging feeling that the race was shorter than 10km, I strode to the finish and stopped my watch. 

It was a hard effort, but not an excruciating one. 41:08 on my watch, probably less based on chip Nett time as I usually start my watch early and stop it late. Just checked and found it to be 41:00 as seen below. Though the route was quite certainly shorter than 10km based on my effort level. GPS data seems to record between 9.75-10km, with most around the 9.9km range.

Overall, I'm pretty pleased with this run - with regard to the organisers and my own effort. Race fees were kept low despite this being a run with a cause. Furthermore, the race pack was packed (with freebies). The route was certainly fresh for me, this being the first time I had ever ran around Marina Barrage (besides SCMS 2012). The downsides were the poorly placed distance markers (and distance?) and fizzy isotonic drinks which were tough to stomach while running. On my part, I was glad with the effort - slower beginning before picking up the pace, yet not running myself dry on reserves. I hope to reserve the hard effort for the Straits Times Run at the Hub 2014 in about a week's time.

Resting my eyes around the 9km mark. Credit to Running Shots.

Striding down the final stretch. Credit to Pixelated (Yeo Kim Song).

41:00:401. I would have been grimacing had this race been of complete distance.

Overall Rank (Men's) : 15. This comes after factoring in the
top 5 corporate challenge finishers, who finished ahead of me.

Off

To be honest, the 6.4km tempo on the treadmill today felt awful. Perhaps it was a little unwise of me to decide to proceed with this run despite having barely recovered from a flu. Precipitating matters was a rather unpleasant feeling after a late and heavy lunch (cream pasta). 

Though I did complete the run in under 27mins, it was certainly an unpleasant, forced run. This contrasts with a faster 7km tempo nearly a month ago that felt relatively effortless. This workout may have been unpleasant, but my consolation is that it's a joy to run, with whatever God-given ability I possess and have cultivated.

All I can do is hope for the best as I seek to recover in time and run a controlled but confident race this Sunday, at the 10km POSB Run for Kids 2014 race.

Rest, Resume, Recognise

After 2 approximately 60km weeks and a satisfying 15km race, I decided on the need for a deserving break. 

It is deserving because of the greater volume that I had handled during those 2 weeks, during which I also ran 2 races - Run for Life 2014 and Race Against Cancer 2014. It was needed because I was gradually starting to feel lethargic when I awoke in the mornings, and sleeping much longer durations when I did not set an alarm.

The week-long break consisted of easy running throughout, averaging about 5:15-45/km. I finished off the runs with strides just to loosen the legs. In addition, a session of swimming and some strength workouts were done to give the legs a rest from the running motion.

As of today (11th August), I am resuming the running workouts. Hoping to generally cover a tempo, a fartlek/interval/hill session and a long run weekly, throwing in a session or two of core work and a session of strength training. Of course, due to existing circumstances as a student, these may not always be possible. Furthermore, even if it is, I'll strive to learn to err on the side of caution with regard to overtraining/injury.

That, I did not do today as I did my first tempo on the treadmill. After strength work and easy running yesterday, I concluded with gentle uphill strides. During my 2nd stride, I felt a sudden pain in my right quad. It seemed like a mild strain, caused by the uneven uphill ground. I immediately decided to stop the strides and rest the night.

This morning, I awoke with still a mild remnant of the pain in the right quad. I was considering postponing the workout. While doing my Experiencing God bible study this morning, this verse (Ephesians 3:20) struck me

"Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us..."

I sensed a prompting to run, regardless of my concern, as an act of obedience - acknowledging that going alongside faith, against common logic, is recognised. I prepared, against common logic.

It can be controversial in acknowledging the cause of an outcome when we do what we want, against logic, while feeling that God was leading us that manner. For today, however, I choose to acknowledge that I was blessed with God's protection as I did my 7km tempo in 29:15. It was paced progressively, it felt easy, I felt I could have nailed a sub-41:30 10km under the treadmill conditions (1% gradient). Yet I strongly believed it was a matter of obedience to what I felt God initially led me to do. 

There is much feeling in what I did today. Perhaps the only more objective aspect, though vague in itself, was the verse Ephesians 3:20. There may be a multitude of explanations, but I choose to acknowledge Him.

Race Against Cancer 2014

This was a race that was high up on my priority list because of the cause it advocated. Personal experience, complemented with what I've been learning in school, highlighted the need for cancer awareness for early detection and treatment (or prevention).

Merely two weeks ago, on 19th July, was the 10km Run for Life 2014, also at ECP. Come 3rd August, I was going to run the 15km - to be the longest race that I would run since Race Against Cancer 2013 where I also participated in the 15km distance.

After arriving about 20 minutes before 7.15am (the official flag-off for the 15km), we hurriedly deposited our belongings before finding the others. Met Wen Shien and passed Sean Joseph's (who overslept) race pack before regrouping with the 94s from Bartley. Not all of us were running the 15km and after a quick prayer, the few of us went in.

The race started early, perhaps 7.13am, according to my watch. I was still making my way towards the front of the start pen when the emcee announced that flag-off was about to begin in 15 seconds. Having only managed to start around 15m from the front, it was a good 20+ seconds after flag-off before I crossed the start. The plan was conservative for this race - begin slow (4:30 for the first km) before trying to speed up a little.

Having crossed the start later than hoped for (5-10 seconds), the route was understandably crowded with runners that start off way too quickly for their ability. I didn't intend to waste vital energy forcing a 4:30 km by compensating for the slow start, instead running by a 4:30 effort wherever I could, passing the 1km marker in 4:47. The route cleared after the 1km mark, and I crossed the 2km marker in about 9:12. I did not think I was running that fast however, so perhaps the marker was slightly misplaced (40m short?). 

En route to the 3km marker, which was passed in 13:06 (the marker possibly misplaced - I certainly wasn't running a sub-4min km), I grabbed hydration - carefully, with both hands - after noticing two runners ahead miss their cups from the volunteers. Unlike a majority of previous races that I've participated in, the volunteers here actually held out cups for runners. Yet due to the speed most runners were moving at, the volunteers often got wet from the "splash" as runners collected their cups. I tried my best to be gentle to avoid getting the volunteers drenched. I ensured I obtained hydration at every point (consistently about 2km apart) - important for this longer distance.

After the first U-turn, I caught sight of Bryan, then Andrew, then Wenshien. Noticing friends along the way is always an encouraging experience. Shortly after, I passed the 4km marker in 17+. Then the 5km in 21:40 or so. It was around that point (5km was near the Cable Ski park) that I overtook the lead female (I was not aware at that time). The route then began to quieten tremendously after I passed the the lagoon.

Just around Angsana Green, now in 9th place.
Credit to Pixelated (Yeo Kim Song).

I passed runners gradually as I clung on to my pace. On every occasion, I'd casually glance across, checking to see if they wore a race bib. A majority, in fact, seemed to just be casual runners embarking on their Sunday run. I suspected I was in a good position, perhaps top 15, and this was pleasantly confirmed when a Caucasian running in the opposite direction (not a race participant) informed me I was in 9th place around the 7km mark. From here on - it was to be a quiet journey. 

Alone - around the 9km mark at the National Sailing Centre.
Credit to the Race Against Cancer 2014 - Photos Facebook page. 

Subsequently, I passed the National Sailing Centre. The quiet journey had only begun to be quieter as I ploughed my way through the NSRCC stretch. I saw a Gurkha returning (after the final U-turn), before I caught sight of a Caucasian, Colin Tung, then two Caucasians running alongside. I passed the 10km marker in about 43:50. After two other runners, I noticed Eugene(from Delta)! He was in 8th, but easily one to two minutes ahead of me - I had no hope of catching him unless he slowed tremendously. 

After I made the final U-turn and headed back, I then caught sight of the lead female and another male (10th) in the distance. They were possibly a few hundred metres back so I knew my spot was safe unless I was to slow immensely. 

I probably did slow a little. I caught sight of the 13km marker just as my clock ticked 58. Sub-8 for the final 2km to get 1:05+. Somewhat resigned to fate and fatigue, yet still glad to meet my estimate of a 1:06, I slowed a little. Definitely not too much however, because I passed the 14km in slightly above 1:02. Yet the final 1km was probably longer than the distance markers indicated. The long home straight was empty, save Eugene way ahead. The long home straight was arduous as well. I crossed the finish just as the clock ticked past 1:07:00. Nett time was around 1:06:45 on my watch.

The home stretch. Credit to Lifestyle1881.

My first top 10 finish :) However, this race had a low participation
rate due to other races taking place on the same day.
Nonetheless, this marks more than a 7min improvement since RAC 2012.

Overall, this race held much motivation for me - first in the cause, second in the enjoyment of running. It was encouraging knowing that friends from all around - army, school, church - were running alongside.

Me, Andrew, a fellow Delta dragon (after I disrupted), Eugene.
Eugene and I finished 8th and 9th respectively.

LKC Medicine. M2s from 4th August 2014.

Frontline Youth from Bartley. Take a close look at my medal (;

For more

Expression

Somewhere at the back of your mind, you see this person expressing a God given talent, what has made them who they are. This in a way, is their way of expressing, if you look at it, their gratitude, their recognition of God in their life.

Brother Colm O'Connell

Run for Life 2014

After a hectic post-exam schedule - involving DnD, Taiwan and orientation - I returned to running, suffering tremendously. Despite it being barely 2 weeks of interruption of my usual lifestyle, my running fitness had plunged.

Run for Life was looming within a week post-orientation and I certainly did not feel very prepared for it. Yet all I could do was hope that I could recover from the unusual schedule and regain as much fitness as I could in time. This race was special because it was the first "charity" race I was about to participate in this year.

Come race day, a poor night's rest was certainly not encouraging. Furthermore, I woke up with mildly aching glutes for an unknown reason. Nonetheless, under existing circumstances, my expectations were considerably lowered.

After my dad gave Joel, Joanna and I a lift to ECP, we hurriedly deposited our belongings and proceeded to find Ben and Jia Jun. It was certainly nice to have the company of friends due to the light-hearted nature of conversations.

"Look at the guy behind me, I think he's gonna be the top few," I remarked at a Gurkha (who eventually placed 3rd).

"Well he's behind you uh-huh?" quipped Ben.

The race was not crowded. I'm estimating 2000-odd participants (combined male and female) in the 10km Competitive Category, though there were other categories such as the kids dash for various ages. These were races I loved at the start because it meant there was no need to squeeeeze to the front through daunting crowds. In fact, as we entered the pen and after a quick prayer, we found ourselves easily inching towards the start. I left the others as I attempted to move even closer to the front - perhaps 5m from the start.

Just before 7.30am, we were flagged off. Aware of my existing circumstances, I deliberately started off slowly, possibly running a 4:15 pace which was slower than my intended pace of about 4:12 (translating into 42 minutes flat). As with every race, a multitude (well not exactly in this small race) of runners started off quickly but as the minutes rolled by I passed many. It was shocking as I passed the 1km marker at 4:45, a good 30seconds off my estimated pace. Judging from my effort, I was certain the marker was incorrectly placed (this was confirmed by checking with other runners after the race who measured the first marker between 1.1-1.2km on their GPS watches).

Just after flag off. Credit to Run Mo Cap.

The 2km marker was passed around 9:15. I was quite certain I had stuck to a 4:15 pace, hence I knew once again that the marker was incorrectly placed. I immediately recognised that it would not be possible to attain my goal time, but I decided to stick to the pace and run a satisfying race for this worthy cause. As with many other races, I found a gentleman running alongside me and suggested we run together. "If I can," was his humble reply.

The first hydration point was probably around 2.5km and the 3km marker was passed in the mid 13s. We then approached the Uturn point. The front runners had already made their turn and were speeding past us in the opposite direction along the same running path (3m in width). Before long, we made the turn as well and passed the 5km marker in about 22:30.

After the U-turn. Credit to SG Running Photos.

Now running in the opposite direction from the masses, Jiajun and Joel were the first faces I recognised  and they shouted words of encouragement as we passed. Shortly after, I caught sight of a lady in pink in the distance ahead (running in the same direction as us) whom I suspected to be Mok Ying Rong. Running (or rather, walking) opposite came Ben and Joanna just before the 6km mark. If I recall correctly, we passed Ying Rong around the 6km marker. This was quite a thrill because Ying Rong was capable of sub-40 10kms. However, unfortunately for her, this clearly did not seem to be her day. As I glanced at my watch, the time read 26:00. Once again, this highlighted incorrect placement of the marker (relative to the 5km) as we certainly did not run a 3:30 km.

At 7km, I saw 30:00. Was the extra ground that we covered in the first half now being compensated for in the latter half? Unfortunately not, as my calculations of running the final 3km within 12:00 were unnecessary as the 8km was once again incorrectly placed as we crossed it in about 35+. This was certainly discouraging and I'm certain I slowed. It was a constant battle, reminding myself of the prayer I prayed to do my best while recognising that my best not enable me to attain my time goal for this run. We continued onwards, still sticking together - I was certainly grateful for him. 

As we passed 9km, the time probably read 39+ and I was certainly exhausted. I told the gentleman to go ahead and sensing I was beginning to slow, he told me to stick with him. Gradually, he pulled a gap, albeit a small one, eventually reaching about 10m. Upon the final straight however, I managed to muster a new lease of energy as I surged along the 200-300m, passing him and nearly catching another male runner in the final 20m who frantically sprinted upon sensing my presence. 

44:16 read my watch. Certainly not the most satisfying times, but an encouraging effort. As I received the post-race nutrition (100 plus, a bottle of water and a banana), the volunteers informed me that I was the 12th placed male, though I suspect I placed around the 15th based on race photos.

Along the final straight; the gentleman who I ran with through much
of the race and eventually overtook. Credit to Yeo Kim Song.

Continuing the chase. Credit to Yeo Kim Song.

Fun fact: I believe I was the first runner wearing the Official event-tee to cross the finish!

Though I found no problems with the organisation of the race, I believe this was largely due to the small participation numbers in the 10km competitive category. Furthermore, runners towards the front often are unable to detect any logistical issues such as hydration points running out of fluids etc. Kudos to Hivelocity for well labelled directions, though this was marred by the inaccurately placed distance markers (with the total distance amounting to about 10.4km based on other runners' GPS watches). The post-race carnival was certainly well organised and with much catered to kids' enjoyment (such as free ice cream).

As I waited for the others to complete their races, I saw Jaselyn who was bringing kids around to give "Thank you" cards to participants. In addition, I had a quick chat with a gentleman named Jonathan. I accurately guessed that he was a triathlete and the brief conversation that ensued provided us with some knowledge of how each other trained. One thing I figured was that people are generally friendly after races - sports trains the heart and warms the heart. Seizing these moments provide invaluable opportunities to learn from various athletes about their sport. 

The 5 of us (Ian actually forgot about the race) 94s.

As of 25 July, race results are out! Unfortunately my results are not accessible. If this issue is not resolved, it would be the second incident (of two) this year whereby Hivelocity has failed to provide an accurate and complete result. However, at present, I'm still awaiting the Customer Service Team's assistance in retrieving my results and I do hope they do not fail to deliver ~

As of 6 August, race results have yet to be finalised for my bib number. Based on a logical estimation (using the timing of the gentleman I overtook and another whom I failed to overtake), gun time should be about 44:10. Nett time could possibly be about 44:05. Converted to a distance of 10km, I'm estimating a finishing time of about 42:25 which would have been a new PB. Till next time though, when an accurate distance and timing can be measured. I am in no hurry :)

Update - 5th September 2014. After repeated emails and Facebook messages to Hivelocity's team, with a query on how to lodge an official complaint, they have finally re-updated my race timing (the first time they updated it was 46:48 with no race ranking) - I believe still inaccurately, though within 5 seconds. The reason why I was so insistent on them producing an accurate race timing or admitting their inability to do so (as opposed to falsifying one - which I felt they did when they displayed the 46:48 time) was because of my poor experience of Hivelocity's delivery of service according to its terms and conditions (previous poor experience - Sundown Marathon 2014 whereby my time was possibly inaccurate as well). I believe that a service provider - be it for a running race or for anything else - should deliver according to their terms and conditions. I do understand the potential for errors to emerge due to the failure of men/machines. If that is the case, the failure to deliver has to be acknowledged instead of an attempt to cover up.

Their first grossly incorrect update of the race timing, while also lacking a rank.

The second update, still incorrect when referenced to the finishers directly
before (44:07) and after me (44:12), unless their results were incorrect as well.
Rank across the board should be 18, (or for males only, 15).