Source

Likely to have peaked last week, hitting 80km/50miles, with at least 50km done at marathon pace. Did a slower run with Anmol and Joel on Wed and some faster runs. Doubtful if I'll go beyond that over the next few weeks due to the onset of exams.

Been experimenting with different gels over the past 3 weeks. Thus far, I've tried Powerbar, Carb-Boom, GU and Shotz. Powerbar did seem too gooey though it did make me feel better. My stomach agreed with Carb-Boom though I couldn't feel its effects(note that it is higher in complex carbs), as opposed to my long runs where I consumed Shotz(cola vanilla, 80mg caffeine) or GUs and seemed slightly fresher. 

For the run, I'll be carrying a 300ml bottle for the first 6-9km, filled with Gatorade in order to avoid hydration stations. Subsequently, I'll probably consume Carb-Boom gels at 0:45 & 1:30. Then I'll use GUs(non-caffeinated) at 2 & 2:30. Then a caffeinated GU at 3, and possibly Shotz Cola Vanilla at 3:30. However, there are aid stations providing gels at approximately 21/33km into the run, so that coincides with a 2 and 3:05 into the run. Have yet to test a non-caffeinated Shotz. If it works well, I'll probably use the gels they provide instead.

Right now my mind's preoccupied mostly with studies and the run. Andrew shared a short devotion yesterday and it was an apt reminder.

In summary,

...the pride of life - comes not from the Father but from the world.

1 John 2:16

I need to get my motivations from the correct source. And with that I want to excel knowing who I am running for and who provides me with the opportunity and ability to run. Just as Dick Hoyt recognises who he runs, swims and cycles for.

The expanse of the Father's love.

Desire

22km long run today, along marymount road, amk ave 6, lentor ave, yishun ave 1, turned at miltonia. A time of 1:04:08/2:08:09. The pace is probably suited for a sub-4 time, factoring in the traffic junctions which possibly totaled 5 mins.

I decided to carry a 300ml bottle filled with gatorade. Practiced hydrating at approximately every 3k(100ml or so per 3k). I'm intending to skip the first 3 water points at SCMS, instead relying on a tiny bottle, after hearing from an experienced BMW pacer that the initial water points would be packed with runners. I finished my bottle at 9k, took the gel(powerbar green apple), washed it down with water, refilled my bottle, continued w the run. Stomach felt midly uncomfortable though discomfort dissipated after about 4k. Will try my other gels(shotz/GU)  I recently purchased during my next few long runs. 

Initial 15km felt comfortable, though towards the last few ks, due to the repeated ascents/descents, legs fatigued. However, the worst part came after I finished the run. After about 15mins, legs felt terribly sore. Thankfully, they were definitely not on the verge of cramps. However, this means I may have to avoid coming to a complete stop during the race lest I cannot bring my legs to continue.

Right now as I'm typing this, my knees are pretty uncomfortable when I try to straighten them. Hopefully they'll be good enough for me to do another run tomorrow morning. Hoping do to 15k at sub-4 pace.

"Discipline is the bridge between goals and accomplishment." 

Jim Rohn

This statement resonates cos' for much of my life, I have worked hard to achieve what I want. Of course, I've had episodes of good fortune or perhaps divine blessing, yet much of what I achieve is attained through discipline. I certainly do not excel in any aspect, yet I think I have sufficient mental drive to pursue most of my hopes.

As much, I desire to meet my sub-4 goal - and I have been putting in effort to achieve it. However, in the midst of my excitement, satisfaction and worries regarding the upcoming race, I have to continually pray that I remember the greatest thing, person, friend in my life. Though not merely remember, instead worship, in whatever I may do. 

When I do that and only when I do that, "will I walk away from the finish line satisfied, no matter what the outcome, and that will be a satisfaction that no one can take away from me".

Thank you Jem for an apt reminder

Reflection

I think my runs over the previous week are worth blogging about.

Sunday's Mizuno Wave Run was a pleasant experience as I had fun with church/school mates and got to know Delvin, a triathlete from Temasek Poly. Though I did not achieve a timing I hoped, I believed God was pleased.

Relatively uneventful runs on Monday and Wednesday. Wednesday's run started really late because my tuition ended late, hence I could only begin at 645pm or so.

Thursday's long run was pleasant. I selected a lengthy route that took me along marymount road, to amk ave 6, lentor avenue and along yishun ave 1. The 18km return route took me about 1:45 at a comfortable pace, though my legs started hurting towards the last quarter. I was slightly worried about my bursitis, but thank God the pain subsided on Saturday.

And thankfully it did, cos' on Saturday I attended TeamBMW's mobile run 4 with Uncle Kim Kah and Uncle Engelbert. I did 5 3km loops for a total of 15km with the 4-hour pacers. I realised a 4-hour pace is extremely comfortable as conversation is a breeze. However, I know that my legs will tire past 20km and cramps may threaten my run. A friendly 4-hour pacer who had run over 15 marathons/ultramarathons provided me with some advice.

Uncle Berg and I after the run

For anyone who's interested, someone my size(55kg? and pretty tall) who's keen on a 4-hour marathon should take 3-4 gels along the run. If cramps are a common issue, salt(potassium) tablets are recommended. The first few drink stations will be packed, hence bringing a tiny bottle to be disposed off after 5-10km would be beneficial. For people keen on running at a constant pace <5 hours, it is wise to forgo dignity while trying to shamelessly get to the front of the pack lest one gets trapped amidst walkers. It is also absolutely crucial to run an even or negative split for optimal times. Lastly, don't use the baggage deposit service.

I'm pretty happy with this week of running. 1 race, 1 long run, 1 marathon-pace run and 2 easy runs, totaling 61km. This is a drastic jump from the 30 odd km that I did last week, however, it is accounted for by the taper I made for the Mizuno Run. Nonetheless, I think it's wise to avoid such an extreme increase to prevent injury. I hope to address my leg endurance over the next 7 weeks. Hopefully I'll be able to increase mileage and reach peak mileage in the middle of IB(5-22 Nov) without being plagued by anything.

One aspect of running that I love is how it helps me divert my attention from my concerns. I think of late I've learnt a lot about others and myself. This has occasionally evoked displeasure. Yet it's assuring to have an omnipotent and omnipresent God and I hope to dedicate every run to Him.

Mizuno PAssion Wave Run 2012

The Wave Run was possibly the race that I had looked forward to most, amongst my previous three, due to how it came timely after my prelims. Naturally, I had initial expectations associated to the run.

The reason why I'd consider them initial is due to the fact that my expectations dissociated. Expectations tend to connote stubborn fixations to attain goals. Instead, I'd say that my expectations had become hopes. Instead of expecting to complete the race sub 1:20, I hoped to glorify God through my race, after much inspiration from a video I watched 2 days before the race, where Ryan Hall recounted his own experience with expectations. 

"If I can praise God with all my body, mind and soul on November 3rd, then I will walk away from the finish line satisfied, no matter what the outcome, and that will be a satisfaction that no one can take away from me." Hall went on to set a course record as he won the 2008 USA Olympic trials.

This drastic difference between my previous expectations and my hopes eventually provided me with thoroughly enjoyable race experience as I felt I had been a blessing, in turn being blessed. Firstly, some race details ~

Reached the venue with Jiajun at around 7, met the rest from church. Jason, Tenn Joe and Gavin arrived at around 725 and Jason hurriedly tried on my old pair of shoes. I then joined the rest from church. Contrary to the stated flag off time of 730, the race seemed to start a few minutes earlier.

The first km was packed, though there was little jostling cos' most runners around me seemed to be treating this as a relaxed jog(bearing in mind I started around the back of the pack). As I gradually picked up my pace, while reminding myself to begin slowly, the crowd began to disperse. As we approached the first traffic junction, I was slightly shocked to discover that there were no road closures for this run. Instead, volunteers and traffic police controlled the traffic. Nonetheless, runners and motorists were sharing the roads. Over the course of the run, I was (un)fortunate to be stopped at (only) 4 junctions, possibly adding 1-2 minutes to my overall run time.

Due to my slow start and having started around the back, I don't think I was overtaken by anyone after I eased into pace. I passed Jiajun at 2km. The race was relatively uneventful as I gradually passed other runners. It was slightly disappointing cos' having started too far behind, I didn't have anyone that I could pace. That was, until around 9km, where I saw another runner that appeared to be around my age. After a few hundred metres of running together, occasionally overtaking each other, I felt our pace was suited to both of us. After a quick "wanna pace?" query, we started running together. 

This move was arguably beneficial to both of us as we picked up the pace slightly. I believe this corresponds with the proverb "When you run alone, you run fast. When you run together, you run far". Around 12km, I caught up with Bryan. He joined me and my new-found companion as we tackled the final 4km. The pace was comfortable, though this was indubitably psychology, not physiology. However, on the physiological side, I felt fatigued yet capable of more. However, I decided to remain with the others. Eventually, I crossed the finish together with Bryan, while our companion arrived seconds after. After the race, I then found out my companion was Delvin, a frequent runner.

Delvin and I slightly before the 12km mark. Credit to Runevent Shots for the photograph.

I think the moment I decided to ask Delvin if he wished to pace, that was the moment that catalysed my enjoyment of the run. I knew after the 8km mark that it would be painful attempting a sub 1:20 completion, due to the absence of road closures(which meant crossing at traffic junctions) and the uphill second-half of the course. I could either pain myself and selfishly attempt to do a sub 1:20, or run with others and encourage them. I've no regrets that I chose the latter and I know that was what God would have wanted.

From what I remember, the race had water points at approximately 2km, 5km, 7km, 10km and 13km. Distance markings were held be volunteers at 2km intervals. I only remember some of my race splits, 2km(11:30), 4km(22:40), 6km(34+), 8km(44+). My nett timing was 1:22:09. That meant a 44/38 split while having fuel left in the tank, lovely:)

Placed 85th, with Bryan(84th) as we finished together.

Schoolmates

Church guys. The fact that I appear shorter is a mere illusion.

Church friends

Regarding the race itself, the Wave Run was a race. I don't have much more to say. Hydration(water/100 plus) was available at varied intervals. Volunteers were definitely helpful as they had to control the traffic while we crossed traffic junctions. However, because of the necessity to cross roads as a "pedestrian", complemented with the estimated 150m ascent/descent, it is certainly not the best race for a PB. On a more positive note, the smaller race size(2-3k) meant better chances with the lucky draws?

I realised some of my posts are insanely long. Yet I think it's important I capture the facts and lessons learnt :)