But to Serve

What better way. Not to be served but to serve. Read more here.

The Leaders. Too quick for the camera.

Bijay. Eventual Ekiden Champion team.

The crowd begins. 3:45 pacers.

Our leader in the distance (in more ways than one).

Our leader in the distance (FM) now nearer.

The three 10km Wheelchair leaders.

May the force be with you all.

The Gurkhas. Ekiden Champions.

The first half-marathon finisher.

Dr Mok. Local Champion.

First lady.

10km leaders. Neck to neck.

Lexxus Tan - Singaporean Master's Champion.

The crowds.

They don't look too happy... they looked forced.

Rangers.

And finally a bit of us.

Hoping to finish what we started.

Before.

The real 'Before'.

After.

In action in the background. Credit to Runcapture.

Lest I forget - one moment that left me in deep respect.

Spot him. 5:40:24 was accepted by this sub 2:10 marathoner.

Singapore Duathlon 2015

I find it terribly difficult to resist sponsored race slots (I'm Singaporean after all(. Furthermore, multisport race entries don't come cheap in Singapore (approx $90ish for my category if I had registered by myself).

Yet, the past 2 months certainly weren't the way I expected them to be. Ever since the onset of my left IT Band syndrome, I severely limited running (not by choice), yet it seemed to be of no avail for awhile. Gradually, I decided rest alone may not be sufficient and specific rehabilitation may have been required. Thus far, I have had 3 months long of injuries this year that have deprived me of routine running. 1 month in the first half of this year, and 2 months (and counting) during this episode. 

Perhaps the sole advantage of my injury was that since I couldn't run, I dedicated much more time to bike and swim. As a duathlon was a run-bike-run, whereby the bike was going to take up a significant portion of my time, I supposed it increased my aptitude in that leg. Though of course, that was limited by my bike. Considering I wasn't willing to fork out a hefty $70 to rent a road bike, the next alternative was a $35 mountain bike (still not cheap...but acceptable considering I didn't pay for the race slot).

Well race day arrived and I was excited, yet a little nervous. Over the past 2 months, I had never ran the distance I was about to run today (supposed 5km + 2.5km). The intended purpose for participation was simply to complete and enjoy the experience of a multisport event, particularly since this would be my first bike race ever.

My wave (Sprint M20-39) was to start at 9.50am, therefore I arrived just before 9 since I wasn't able to collect my race pack during REPC. Bim from Metasport had previously informed me that if needed, I could conveniently collect the race pack on race day itself. However, it turned out that my bib number was no longer available. Though I did have to wait for Metasport to make some amendments, the volunteers were able to hand me another bib instead. 

Thereafter, I grabbed my mountain bike ($35 + $10 deposit). The lowest gear possible didn't seem as low as I would have liked (since I wanted to achieve a 90RPM cadence). In addition, the seat was a little lower than I wanted (in order to achieve a near-complete knee extension while paddling). Nonetheless, since flag-off time was approaching, I didn't bother much about it, though I guess the seat adjustment would later haunt me during the bike.

This would see me through the 18km and see me overtaken by countless road bikes.

Thereafter, I hurriedly entered the transition zone to mount my bike on the rack (there must have been hundreds of thousands of dollars worth of bikes in my vicinity). Occasionally I would spot a mountain bike - some source of comfort. Subsequently, I entered the race pen.

There seemed to be barely 40 individuals in my wave. I lingered around the middle as I had planned to run at just under 5min/km for the first run leg. Promptly at 9.50am, we were flagged off. I made sure to start comfortably, but just increased the pace mildly after the crowd dispersed. I gradually started overtaking a good number of participants and understandably so as I realised the first km was covered in 4:17, way faster than intended. Yet hating to be an example of poor pacing, running a positive split wasn't much of an option for me so I persisted in the effort, consistently running splits of about 4:10-4:15 for the rest of the run leg. The leg was actually quite significantly shorter than the supposed 5km. Garmin suggests about 4.1km - inexcusably deficient.

Round 1 perhaps? Credit to FinisherPix.

Round 2? Credit to FinisherPix.

The bike was what I was looking forward to as it would be an entirely new experience. I hurried over to my bike, wore my helmet and started wheeling the bike over (on grass - not that easy) to the mounting area, or at least where I thought it was. Apparently I was headed in the wrong direction for awhile, thankfully a volunteer redirected and I extended my gratitude. I did see an individual mount his bike in the transition zone - an indication for disqualification (according to the rules) but volunteers were kind enough to just remind him about it. 

It felt great to begin cycling. I made the funny attempt to try to achieve as aerodynamic a position as I could on my wonderful mountain bike. Understandably that was going to look funny. Furthermore, as earlier mentioned, my seat wasn't particularly high, which just made the position more awkward. Yet I tried nonetheless in the belief that the position would marginally make cycling easier. It probably did, though it did have its set of repercussions.

I was quickly overtaken by bikes. Some zoomed past, some were more forgiving. The single thing in common about them was that all were in road bikes. Many bikers shouted "right" though I was quite certainly already along the double yellow lines (of the road). It was pretty fun cycling and pretty comfortable as well with the wind in my face and my Sworke shades (that prize came in useful!) from NVM 2015 protecting me from the wind and the sun (gosh it was a blazing hot day, thankfully much of the route was sheltered).

Credit to Running Shots.

Evoking a stare from a curious cyclist. Credit to Running Shots.

I was cycling splits of between 2:10-2:30 on the first lap (6km long), depending on elevation. After a while, it got rather funny being overtaken as it was just happening continuously. As much as it was against the rules of this duathlon, I tried my best to draft wherever possible (which happened only for seconds on a few occasions, since most people on their road bikes were considerably faster). I suppose what I did well was that I was pretty consistent with my aerobic effort, though along the second lap, I experienced tinges of a potential calf cramp. That was worrying, considering that the race wasn't in any way going to be over. To mitigate the risks of cramping, I marginally reduced my effort, consequently my splits started slowing by a few seconds per km. The bike leg started to feel long and I realised my back was starting to ache (must have been the attempts at an aero position). My consolation was that I started overtaking some mountain bikes a few road bikes. The third lap was uneventful but I did start to get rather thirsty - I didn't realise that hydration wasn't going to be available on the bike course.

Upon dismounting, I tried to rack my bike. Oops, wrong way around. I was utterly inexperienced yet that made me laugh. After all, I just wanted to experience the aspects of a multi-sport race. Subsequently, I began the run - which was torturous at first, as I was really concerned about getting a calf cramp. As a hydration station was available pretty early in the run (like 200m in), I grabbed a couple of drinks and stretched for a brief moment before resuming the run. Thankfully, it was just a 2.5km (nah - as I knew from the first run leg, it was gonna be barely past 2km) run. With the sensation of an imminent cramp dissipating, I was more able to realise the overwhelming heaviness in my steps. My cadence was pretty acceptable (I think), yet my legs just felt heavy. I was expecting that the run would be rather slow, yet it turns out the splits were pretty acceptable, though the first km (considering the brief break at the hydration point) came in at 4:36 (the next km was 4:14 - not too bad).

Gosh my legs. Credit to Running Shots.

Eventually, it was down the home stretch before a sharp left turn to the finish. A tape was waiting today (I suspect it ends up waiting for everyone) and my name was announced - pleasantly surprising. Unlike the Singapore Aquathlon 2015 where I felt I was within the top-10, I knew that I was nowhere near today. I guess Metasport offers the tape for many many individuals - which is definitely a nice gesture considering Finisherpix provides finish-line shots.

Tape. Credit to FinisherPix.

Thereafter, the timing chip was collected and a finisher medal handed out. Live results were available right after the event. Racing today was undeniably enjoyable considering it was my first bike race. I know I was severely handicapped on a mountain bike, yet participation was more than just merely a timing or position :)

Official results available that evening! Sub 1:15 :) 

Sweep the Shed

While the goal of every All Blacks player is to leave the national team shirt in a better place than when he got it, his goal is also to contribute to the legacy by doing his part to grow the game and keep the team progressing every single day. In order to do so, the players realize that you must remain humble, and that no one is too big or too famous to do the little things required each and every day to get better. You must eat right. You must sleep well. You must take care of yourself on and off the field. You must train hard. You must sacrifice your own goals for the greater good and a higher purpose.

The full article can be found here.

Back Track

Credit to Competitor.com

"I broke a world record on Mars bars and Diet Coke, so I’m a good argument against all of the other stuff."

Steve Jones

No, I'm not advocating that though. Read more here.

The Straits Times Run at the Hub 2015

I was looking forward to this run because days before the race, I received a reminder that my Straits Times All-in-One Package was expiring soon. Having participated in last year's edition of the race and clinching a top-25 finish, I had received that as an entitlement. 

However, it did not happen this year. The top-25 finish happened. Though not the same entitlement. Instead, it was modified to a digital package (apparently of just about equal price, but obviously not of equal value). Nonetheless, this race was a pleasant race for a few reasons :)

Firstly, I didn't have to collect my race pack. As I'm not the most social runner, I don't run in groups or that kinda thing, hence I do not routinely meet other runners. This means I frequently race alone and collect my own race pack, sparing unique circumstances whereby a bunch of friends and I sign up for the same race, in which case I may seek their favour. I had signed up for the ST Run with Brenton, hence he was extremely helpful in collecting the pack for me.

Secondly, this race had a decently dense field of fast runners. Obviously I wasn't unrealistic and contending for a podium finish, hence it wasn't a threat to me. Instead, it was of benefit that I was not running alone for too much of the race. Company is always preferred by me (more on this later).

Thirdly, I think I ran this race pretty strongly (though not maximally), in comparison to a relatively poor race the week before, the SMU Mile Run 2015. I admit that was a difficult race to pace, but I suspect I could have produced more extreme negative splits if I had approached the race with more zeal.

Lastly, I thank God that the haze spared the morning of race day. None of the above three points would have mattered if the race was cancelled. And I'd have been really disappointed that I had missed two out of four of my races in September due to the haze.

Anyway, regarding the race itself, flag-off was prompt at 6.30am. I saw a couple of Kenyans, along with Bijay and his friend (and wished them luck!), in addition to notable local "elites". Also saw Brian a little distance away before we began. This year, I didn't have as much trouble getting towards the front of the race pen. The roads (on the drive to the venue) were much clearer compared to last year when I participated with my dad (and he had to drop me off, lest I did not make it to the first wave).

With a fast start as always, I quickly tried to settle into a comfortable pace. I had company - which I was very thankful for. As with every race, a couple of runners started to fall behind quickly, while Ron and another runner caught up with me and moved along. I was pretty surprised with a 3:54 first split as the effort certainly didn't seem to justify that.

I attempted to be cautious about the effort... yet in doing so, I ran a 3:49. Granted the second km took us down Nicoll Highway, it wasn't that significant a descent. Nonetheless, I trudged on comfortably (at that point of time). 

At some point of time, I caught on to Ron and his buddy. I don't quite remember when exactly, but it was pretty early into the race. I had previously saw Ron at last year's ST Run and SCMS. He was certainly capable of running faster times than me. However, since he didn't seem too keen on running too quick today, I was happy to have his company.

The race was largely uneventful, with both Ron and I running near each other (often with him leading), until we merged with the 18.45km runners. Somehow it didn't feel as congested as before, probably because marshals (and some of the female lead bikes) were asking slower runners to keep to the left. I noticed that I was starting to tire (the best indication is when I begin to frequently find myself wondering when the race would end) and a tiny gap was gradually forming between me and Ron. 

All was good until around the 7km mark, right under the Benjamin Sheares Bridge where a hydration station was located. There, a major bottleneck formed. Unwilling to try to weave my way through the crowd, I ran onto the grass on the left, only to realise that some (low-lying) bushes were obstructing my return to the asphalt and I risked running on uneven grass for too long. I decided to jump into the bushes (sorry plants!) to make my way back onto the path. Naturally, this cost me some precious seconds and the implication? I was a good 3-5 seconds behind Ron. It doesn't sound like much, but that's arguably 15-20m and I never made up the distance. The only positive was that he was constantly clearing the way for me as he cleared the path for himself with repeated shouts of "on your right".

The last few km was tough. I had stopped looking at my watch after the first half of the race. By then, I was convinced I could run a sub-40 due to multiple sub-4min kms. Though encouraging, as I wasn't expecting to run a particularly quick time for this race, I didn't have much motivation to press on hard. Unlike SCMS 2014, whereby I could tap into the months of training prior to race day, I admitted that I didn't really train hard (or specifically) for this race. In fact, didn't even bother with much of a taper. 2 days? That was about all. This (the mindset) was definitely reflected in my slower splits and I was really hoping that the race would end. The only significant aspect I recalled from then was passing the 4th-placed lady, Suzanne Walsham and her bike (though now, results suggest she was 3rd?).

Crowds of 18.45km runners in the final km. Credit to While You Run.

The gush of cold air hit me (it really did) as I entered the stadium. It was certainly an encouraging feeling, a smile emerging from my face, as it spurred me to try to muster a bit of a kick down the straight, in recognition that the race was nearly over. Furthermore, the sight of a low 38:XX ticking away was a pleasant surprise even though I was convinced the course was slightly short. In a couple of seconds, it was indeed over and I certainly was glad.

Thanked Ron (who I then got to know) for his company. I certainly wouldn't have been able to run my time if I had lacked his company. For a reason now unknown to me, I had the opportunity to talk to Angsar. Thereafter, I managed to briefly catch up with Brian who told me he's been running for RP. Last but not least, I saw the Gurkhas Bijay and his friend (in retrospect, I've figured he was Suresh - the 10km Men's 2nd runner up). Thereafter, a 2km jog around the sheltered stadium and then back home (via MRT, not jogging).

More than pleasantly surprised with today's performance :) Strava data here.

Preliminary Results out 3 days after ~ The digital subscription can't compare with the All-in-One.

SMU Mile Run 2015

The only reason why I decided to sign up for this race was the cost. For the individual category, the Early Bird price was $37 and the Normal rate was $42. Definitely costly. Until National Day arrived, whereby the organisers offered 50 registrations at 50% off! $21 for a unique (route wise) 4+km run - that was acceptable by my standards ~

Fort Canning Park was a relatively convenient location to access - complemented by the fact that the flag-off wasn't particularly early - this meant that I could easily catch the MRT (and not even the first train). Though the briefing for the Men's Open was scheduled for 7.15am, it wasn't till about 7.30am till it happened - and my wave (the 1st wave of about 8 of us) was flagged off at 7.40am. I was a little disappointed as having noticed the various participants at the Lee Kong Chian School of Business (Assembly point), there were definitely strong runners around. I was keen to run alongside a couple of strong runners in order that we could drag each other long. Alas, it wasn't to be as my wave only had 1 strong runner, a Gurkha (whom I later found out was called Bijay) who was well beyond my reach.

Right from the horn, Bijay bolted away and was quickly out of sight. A few participants with clearly mispaced efforts (judging from their audible breathing and exponential slowing after a few hundred metres) were around me at first, though it wasn't long till I found myself running alone. The route was certainly challenging and I was somewhat prepared for that - having had a brief chat with Chester while waiting for the pre-race briefing. I deliberately made sure my breathing was controlled, consequently running a relatively slow first lap in 6:27 (glance at the results below to see how it compares with other participants). I was a little concerned about my unfamiliarity of the route, particularly without anyone in front of me that was within sight... I wouldn't consider all the directions of greatest clarity, but marshals were placed at most points of ambiguity. One of the many descents included intermittent steps as well - I took care to avoid any injuries. Last but not least, being in the first wave, I ran through an area that seemed to be densely filled with hanging spider webs, definitely not the most pleasant sensation. (Thankfully, subsequent rounds were clear - presumably due to the other waves of runners.)

Steep descent...Round 1. Credit to Running Shots.

Finishing the first round. Credit to Sentient Moments.

As I approached the start (and finish) point, the third wave had just started, hence I was faced with a sizeable crowd (15+?). That necessitated some weaving, though it also provided some company. This wave was much more similar to my abilities (in contrast to Bijay who was simply out of reach or even sight), hence I was definitely appreciative of this. I gradually overtook a few runners, though immensely thankful for the company they provided in comparison to the first round. The second round passed pretty uneventfully and I soon began my final round. (Multiple rounds remind me of...ward rounds, pre-rounds...)

Round 2. Credit to Running Shots.

I started to feel the fatigue setting in. It was psychologically draining to figure out how to pace myself. I quite certainly erred on the side of caution, evidence of that being the comfortably strong finish of my third round, after which I remained pretty mobile (a clear sign of having too much left in the tank). Thereafter, I had a chat with Bijay (that was when I got to know his name) and we realised we had seen each other previously at Serangoon Stadium (where I had done one of my last workouts before the Pocari Sweat Run 2015). He had completed his run in about 17-flat and I was absolutely certain he was going to be the champion. I was actually wrong.

Round 3. Looking so similar to the previous photo. Credit to Running Shots.

Not so comfortable by now. Credit to Running Shots.

Post-race, due to the unspent energy, I proceeded with a jog around the vicinity before spontaneously deciding to perform a few hill repeats. (I must have passed the Running-Shots photographer stationed along the hill about...8 times). Thereafter, a jog back to the finish line and a friendly conversation with Bijay as we headed back to the LKCSB. As part of the Gurkha Police Force, he has spent about 5 years in Singapore. We're both running next week's Straits Time's Run 2015 (10km) as well - though he is looking to finish in the 33-34min range, definitely a contender for the podium!

Thereafter, I spent some time at the LKCSB, during which I had the chance to briefly catch up with Desmond and grab a photo with Bijay (and grab ice cream as well). Only lingering long enough for the Men's Open prize presentation, it was then that I got to find out Bijay was the runner-up to Liu Yuan Chow, who is Singapore's U15 Boys 1500m record holder with a time of 4:15.81 - and he's run 4:09.4 in January this year. He is a runner in quite a league of his own for his age. It was then time to head off, proceed with a short strength workout and then attend service ~

Results out within a few hours! :) Corrected ranking of 11 after factoring the Team category.

Strava Data

My new found friend :) He didn't warn me that he was gonna flex!

A Cause Greater - Race Against Cancer 2015

Sure, the Race Against Cancer was Cancelled. Yet the cause and hope remains to one day, cancel cancer. We may or may not be able to cure all, yet I believe we can cancel the fear. Why? Because there is no fear in love, because perfect love drives out fear.

Completed.

Read the full article at JustRunLah!

Singapore Aquathlon 2015

My first sponsored race ever! Not due to athletic performance, but instead, in exchange for a pre-race write-up and a post-race review. No complaints from me and many thanks for JustRunLah! for informing me about this opportunity :)

As this was my first multisport race, I was feeling pretty excited. The aim was to soak in the experience (figuratively... and literally). In addition, having glanced at the previous year's results, I felt that a top-10 finish in the category (Sprint, M20-39) was reasonable, though not a goal.

The night before, I hurriedly glanced through resources I could find pertaining to an aquathlon. I never bothered attempting to rehearse a transition (or an open water swim). I didn't even know what the transition area would look like! There was a pretty useful article on JustRunLah! and I was certainly thankful for that!

Come race day, I made my way to East Coast Park about an hour before flag-off. I spent some time watching earlier categories being flagged-off, prepared my transition area (and mentally went through the motions), deposited my bag and received my body marking. Thereafter, a quick stop to the restroom before attempting a short warm-up swim.

A few minutes before the scheduled flag-off, we entered the starting pen. I wasn't planning to be right near the front of the line (though towards the right end; the race was a counter-clockwise swim), though since no one else filled the area, I obliged. Promptly at 9.10am, my category was flagged off.

The first 30m was a mass (or mess) of flailing bodies. I deliberately wanted to experience such a start, having heard about such chaos being expected. Gradually, we strung out and then began the steady swim away from shore. I had no difficulty sighting, though I found myself constantly drifting to the right (recall that the course was counter-clockwise), possibly due to the current (or my inexperience). In addition, my wrist tag (for entry into the transition area) came loose. I definitely couldn't be swimming while trying to grasp onto it, therefore I stuffed it into my tights (thanks Bryan...and more on it later).

By the time I hit the major right turn however, I was immediately beside the buoy. It was a relatively uneventful swim back, apart from one occasion where I decided to swim blindly and I veered off course a little. Thankfully, a kayak reminded me to keep to my left in order to return on course. The swim was completed in slightly past 17mins. My target was 20mins for the swim and transition - and given my poor adherance to the tangents, I thought that was quite decent!

Transition was awfully slow, though I wasn't in much of a hurry. A volunteer informed me that I was in 16th and I knew that I would catch a handful along the run, it being my primary discipline. At the transition, I dried my feet, drank a sip of water, started my Garmin FR15, put on socks and double knotted the laces on my shoes, put on my HRM (chest strap), grabbed my singlet (with the race bib attached) and began the run out of the transition area.

I had trouble getting my shirt on, event as I was running. Despite choosing a relatively loose shirt, it certainly wasn't easy getting it on. To complicate matters, my HRM was constantly slipping down towards my belly. I also found out that I accidentally paused my Garmin. When I finally resumed the Garmin, got my HRM strap back up (only for it to slip down again) and wore my singlet, I found the race bib flapping violently - the right side of the bib was not attached! The bottom right pin was nowhere to be found, while the top right pin was still attached to the bib. In the midst of the run (and my falling HRM strap), I miraculously managed to pin up the top right corner of my bib and then began my quest to overtake as many as I could. I was feeling a sharp sensation along my tights as I ran, yet I was clueless as to what it was (and it isn't the easiest thing to adjust while running). With some modification, I tried my best to resolve the discomfort.

Trying to get the watch on. Credit to Running Shots.

Along Bedok Jetty. Credit to Finisherpix.

The run was relatively uneventful. I probably started a little faster than I wanted, having previously intended to run a strong negative split (instead of a minor one). I passed the distance markers constantly ahead of the beep of my Garmin, though that was probably due to me accidentally pausing my Garmin at the start of the run. Nonetheless, by the time I crossed the finish (with much overtaking going on), I was sure that the course was slightly (200m?) short (or else I'd have PB-ed in a 5km, while participating in a Sprint Aquathlon). My Strava data for the run is available here.

Oh, one interesting aspect was that the tape was held up for me at the Finish. I was pretty curious and wondered whether they did that to all participants (I noticed the runner in front getting the tape as well), as I was absolutely certain I wasn't anywhere near the Top 3 in my category. Thereafter, the medal was placed around my neck as the timing chip (which they constantly stressed to return!) was detached from my freshly bleeding ankle (sand abrasion). Thereafter, I also found out the sharp object in my tights was actually my wrist tag.

Couldn't quite bother to decide which one to upload so I uploaded all. Credit to Finisherpix.

Live results were accessible! :)

Preliminary results. Shocking! 1st for the run in the Sprint category :)

Official Results were released later the same day.

As expected, nowhere near the Top 3! Yet 4th place (cat) comes as a present surprise for my first multi-
sport event (and open water swim), with not many expectations and not much effort! :)

On a separate note, a quick check on the PSI revealed that it was in the unhealthy range :(