MR-25 5km Time Trial (February)

UK Parkruns

Fulham Palace with Anmol.

Burgess Park with Andrew. And lots of stares.

Hampstead Heath with Andrew

Richmond Runfest 2017

Surpass.

I signed up for this event months in advance, at Yirong's suggestion. Why a half? It was cheaper than the 10k, while remaining a reasonable distance (the full marathon would render me antalgic for some time).

With all that was going on in London, it was surprising that I actually got to run regularly in UK. Most of it came down to me wanting to explore and the fact that school didn't start anywhere as early as back home. Then again, schedules were very flexible as an elective student...

The race pack was delivered via mail without additional charge. 

On race day, as I was scheduled for the first wave (based on my previous HM time), I was due for flag off at 9.00am. In Singapore, that would have been torture. In London, the weather was gloomy though thankfully it wasn't drizzling. Probably around 12-14 degrees Centigrade that morning. I wore my NTU top, shorts and my gloves. My thermoregulatory mechanisms seem to neglect my hands. Significantly.

After the tube ride to Zone 6, I headed over to the park. A quick security check, bag deposit and then a brief visit to the portable toilets. Portable urinals were certainly a significant time saver. It's certainly an idea worth adopting back home.

To prevent myself from gradually freezing, I tried to stay within any crowd I could find. Thankfully, it wasn't long till flag off. 

To put my expectations into perspective, I had about three weeks of decent running (40-50km, with some workouts) in my legs. Prior to that, I had about 2 months of averaging 20km a week of slow running. I knew there were supposed to be pacers for 1:30 and 1:45. Following the former seemed rather risky yet the latter would have certainly been somewhat unfulfilling. A year ago, with about 3 months of solid mileage, I ran a sub 1:30 with about 20 hours notice. Under my present circumstances, I wasn't certain I could manage that again. But I was open to trying.

The Start. Credit to Richmond Runfest's Facebook page.

The first km was passed comfortably. Legs were good, lungs were brilliant. Many people passed me - considering I started only about 20 from the front. It's interesting how unlike in Singapore, the Brits don't cram themselves right to the start (at least in this race). There was so much room at the start line that I felt obligated to occupy the empty space.

Anyway, I knew I'd gradually be catching up with many that were passing me. First km in 4:15. Settled into a rhythm and clicked off the next couple of Ks in sub 4:10. I was breathing absolutely comfortably. However, it wasn't long till I felt the niggles in the thighs. Seems like the mileage (or lack thereof) was catching up with me. Aerobically I knew I wouldn't be in trouble. Paramount to a good race was therefore, to make sure my legs could keep up with my lungs.

The course took us through variable terrain - minimal grass, a fair amount of tarmac and gravel. As always, I gradually started catching up with runners over the first 10k. I passed 10k in sub-42min pace. The thighs were starting to get a little sore, which was worrying. I knew I could afford to slow down. It was going to be a fine line and I needed to make sure I threaded lightly in order to maximise my chances to arrive at the finish with functioning limbs.

There were a couple of hydration stations along the way. Unlike back at home, the low humidity here meant dehydration wasn't as noticeable. I drank at every occasion I could. Bottles were convenient to drink from, though I felt wasteful at the limited amounts I could consume before I'd toss the bottle to the side.

I found myself running beside a Caucasian lady for a substantial portion of the race. I noticed another Asian man as well. I was thankful for their company, though no words were spoken. The route was enjoyable, though I was gradually having trouble focusing on my surroundings.

I was certainly starting to hurt. Or at least the legs were. The breathing was still comfortable - judging by the respiratory rate. Towards the last third of the race, I knew I had lots of time in the bank for a sub 1:30 performance. I deliberately slowed down, in the hope that the legs would take less of a beating.

At some point towards the last few Ks, I was passed by a pacer. I knew the fastest pacers were 1:30 pacers - and I was certainly running sub 1:30 pace - whereas he was kinda flying past me. Then came a huge group of runners (about 6-8). I contemplated sticking with them, but realised the legs just could not.

Thankfully, the agony the legs encountered was soon over (only in retrospect). The last few Ks were miserably slower than the average pace (though then again, the terrain was slightly more challenging). I finished joyfully in 1:28:13. What a pleasant surprise. I certainly wasn't expecting this performance, considering the limited mileage over the past few months. In fact, over the previous 4 months, I had averaged less than a half-marathon per week. Per week.

Committing to surrender my running to God was no doubt a blessing. Not only did it free my time, but it freed my heart. And I was blessed with a satisfying performance in my first overseas race.

Towards the Finish. Credit to Prestige Events.

The full marathon winner.

Old shoes.

Happy Singaporeans.

2XU Compression Run 2017

I arrived just as the tail end of the first wave departed. 

I'm usually early.

But this time complacency got the better of me and I missed the flag-off of the first wave of the 10km runners. I could try to catch-up with the front runners - but they'll probably be way ahead. The alternative would be to join the second wave. Perhaps even join the 5km later.

The 5km. Credit to Pink Apple Events.

As luck would have it, Jacq found me on the same MRT carriage.

In progress

MR-25's Progressive Run (35km). Part thereof. Credit to Chan Chai Hui.

ECP Parkrun #124. Poor race! Where's the sharpness.

Lacking.

Hopefully good health returns as I race the Race Against Hunger 10k the coming Saturday.

MR-25 Elite Selection Trial 2016 (10km)

Agonising.

I had never felt so slow moving uphill. But perseverance through the pain was exactly what I needed.

I met Kasi before flag-off and chatted with some of the MR25 guys. Though this time trial was targeted for club members, it was open to the public to join in. I liked the idea of having company on this time trial as it meant I was more likely to produce a fast workout.

Before the trial on the trail. Credit to Chan Chai Hui.

My plan was to run a sub-45 as a conservative goal, since I had never raced this out and back route. I was also keeping an eye for the sub-43 that was the qualifying time for the Men's Open category. In addition, recognising the route, I knew a negative-split would be ideal as the return would be slightly less challenging than the outgoing course.

Upon flag off, the leaders (Mahendran, Thomas, Chuan Heng etc) went out fast and I tried to be cautious with the pacing. Nonetheless, in retrospect I should have ran a little slower. I passed a few runners, thereafter I ran alongside Suriya as another runner, Jun Wei passed us. I stuck with Suriya for a decent duration, though he eventually finished way ahead in a wonderfully paced run. I was feeling the discomfort pretty early into the race, not aided by the tiring 23~km run just two days ago.

I actually passed Suriya for a moment as we exited the trail onto the tarmac and towards Ranger Station. I could hear him breathing, a little more rapidly than me yet that was deceiving. As we manoeuvred the rocky portions past Ranger Station towards the U-turn, a gap started to form. Meanwhile, I saw the leaders returning. Thomas led, followed by Chuan Heng and a few others.

I made the U-turn at 21:15. I wasn't feeling comfortable at all. I suspected the sub-43 may be out of reach, though I recognised that the return leg of the route was slightly less challenging.

Nonetheless, my legs were challenged whenever we hit the slopes. On the flats, it felt fine, my breathing was reasonable (in my opinion). However, the uphills were agonising. I felt like I was slowing to a crawl (though a reasonably fast one, for a crawl). The descents helped me catch my breath, yet my downhill form certainly deserved some room for improvement.

I realised as the run progressed that though I was breathing pretty rapidly, I wasn't getting too tired. Yet the technicalities made it hard to speed up. In addition, the human barriers required some weaving around. I greatly appreciate the considerate individuals that kept to the left (though admittedly, not all did, either due to ignorance or indifference).

As we were about 1km out from the Finish (based on a rough estimate), I glance at my watch and noticed a high 38:XX. It was then that I realised the sub-43 goal was actually within reach. Driving my arms as I climbed the final ascent, it was time to speed up. Yet the intermittent crowds after the trail weren't helping.

Daylight. Credit to Chan Chai Hui.

I passed the canoe sheds with about a minute plus to spare. I was then pretty convinced all I needed to do was to keep on my feet, be careful with the downhill and the bridge and surely the sub-43 was in the bag.

After rounding the final bend. Credit to Sebastian Goh.

Indeed it was. 42:45. 6th overall.

Kasi finished his race in just above 47. Thomas led from start to finish in a time of 41:19. Suriya ran an amazing negative split, finishing second in 41:32. A few others broke 42 as well.

The first 10 finishers.

My takeaways would first be non-physiological, instead psychological. I still struggle with pushing myself hard as there is the dilemma of training versus performance. On one hand, I know that to obtain ideal physiological training stimulus, I can often run my races slower to improve and to recover adequately. Yet I also desire to occasionally work on my psychological tenacity while pushing beyond ideal physical stimulus. In my race and training schedule filled with spontaneity, it is difficult to determine when it is time to run to the red zone and when to run optimally.

Another point for improvement is my pacing on this route. Though I have negative split most flatter road races, this was disappointing. Despite deceiving halfway splits of 21:15/21:30, the second half was slightly easier. My perception of an ideal split would have been 21:25/21:00. 

Nonetheless, it was a good stimulus to cap off a pretty exhausting week. What's next - I shall see.

Strava data available here :)

Run at SUTD 2016

This was a good opportunity for exposure to the track and to racing on the track.

Furthermore, all registration fees (reasonable at $10) would be going to charity - specifically the Singapore Disability Sports Council.

Important as well was the fact that the location was suited to my agenda.

The competitive category consisted of a small field. I immediately picked out Joo Ern and Karthic. I didn't notice anyone else of too much relevance in the remaining 20-30. Said a quick hello to Joo Ern and then it wasn't long till we were flagged off.

I started off slower than both of them. Two others had sped off to a quick start, though I was certain they would falter as they didn't appear to be in the best of shape (yet looks can deceive). I knew that I had to keep Joo and Karthic within my sights, yet was also keen to run this in appropriate intensity to make it a decent workout - not a killer one.

It wasn't long till I reigned both of them in. Karthic was sitting behind Joo; at once I knew it was likely he was keen to sit and only kick at the end. Meanwhile, I continued behind steadily. I heard Joo's breathing but Karthic was silent.

Joo began to slow the pace. Marginally. Yet it was noticeable - in fact it felt like a jog. I was breathing at a similar rate I would do my long runs in. I was content however, as Garmin indicated we were still running at a pace that would provide me with a decent workout.

It wasn't long before anyone sticking with us faded (considering we were slowing as well) and anyone ahead was caught. After about 7-8 laps into the race, I knew it was time to speed up a little - just to test Joo and check Karthic's tactics.

I surged a little - Joo didn't seem to stick. Karthic however,  followed my moves. Joo was a middle distance specialist so I certainly wasn't about to stick around for his kick, therefore I sped up marginally - though nothing too taxing. From a 4:05 3rd km we ran a 3:51 4th km. I didn't know where Joo was at this point of time but I knew he was not near enough to be heard.

Just two of us left. For now.

The plan for the final two laps was to first make sure I don't get caught by Joo and next, try to respond to Karthic who had no reason not to out-kick me. He was still sticking behind me on lap 11, but he surged into the lead once we hit the bell.

I didn't muster up a very good response because I felt to follow him demanded a pace I couldn't sustain for the entire final lap. His lead had grown into a good 50-odd metres at the 200 mark. It was then that I heard cheers and I knew Joo was behind and closing. The race - my race - was now on.

I had no visual of him. I gradually heard the footsteps and the audible breathing. I then attacked the track yet stayed in control. As we veered off towards the finish 'route' that was demarcated near lane 8, I knew he was getting very close yet I played the boundaries of the route - indicated by cones.

I finished in 18:33:XX. He crossed the line in 18:33:XX. I placed second, to Karthic.

He was evidently spent as he grasped his knees. Karthic had arguably split a sub-70 final lap in an excruciating slow race (by his standards). Joo (after catching his breath) mentioned how he deliberately tried to slow the race down as he knew he had the kick. Thankfully I didn't play into his hands, making an appropriate move slightly after the halfway point to grow a gap.

Tactically, it was extremely satisfying to have finished the race just milliseconds ahead of my fellow competitor. I could easily expand much more energy and place second by a larger margin, but this wasn't about the times, it was about racing. Perhaps another enjoyable and tactfully executed race would be the Otter Run 2016, having surged into second place barely 500m from the finish.

There were prizes for the top 3 competitors. However, none of the cash was going to myself - a commitment I had pertaining to all financial rewards from my racing. God's blessings would be channelled to bless others.

Photo credits: Frasers Centrepoint Limited

Sub 1:20 final 400 :) Strava data available here.

Crack

I hope not.

Update 5 October 2016 - Cleared!

Trail Run Championships 2016

This is long awaited (nah, don't think anyone was waiting to be honest), but I've finally decided to get down to pen my race experience.

Priced at $2, this was difficult to resist. Furthermore, location was pretty convenient. However, I didn't forsee just how muddy the terrain would become after the morning's downpour that took place as I raced the SUniG Road Race 2016.

I knew with the body spent in the morning, this would simply be a gentle jog - at least for the majority of the race. Flag off was announced to be at 4pm - though I later found out that different categories would be flagged off at different times. Men's Open - mine - would only commence around 4.30pm.

Having gathered earlier, I looked around, noticing formidable runners across local championships and even a SEA Games runner. A runner approached and introduced himself to be Wei Hsien, one of my teammates for upcoming the Asics City Relay 2016 (our team comprised of runners who had won free slots in a contest).

I chatted with a few others as well like CP, HS etc. It wasn't before long it was time for flag-off. I queued up somewhere mid-pack and we were off. I started very conservatively.

To the extent of being the last. No one else was behind me. I wasn't that slow though! Felt like a 5:45 pace.

As we progressed through the route, it didn't take long to discover the effects of the morning rain. Thunderstorm in fact. The route was somewhat flooded in one area - ankle deep muddy water. 

I gradually caught up with other participants, while still running very comfortably though progressively increasing my pace. 

We then exited at Lornie. The sun was scorching. What a unique challenge of the elements I was experiencing that day. I caught up with HS, cheering him on and asking him to stick with me but he urged me ahead. I tried my best to cheer on runners as I passed.

It wasn't till after the 3km mark where I decided to speed up substantially, while still feeling comfortable. Thereafter came my sprint along the significant descent and ascent to the finish. 

19:15. That wasn't too bad. A recovery race, I guess? (For comparison, the winner was blazing under the blazing sun, finishing in a time of 14:43)

What's the hurry. Be the last runner (not kidding) for a moment.

Perhaps I can speed up a little.

My left foot has a tendency to flail medially.

Photo credits: XYZ Photos

Strava data accessible here!

MR-25 5km Time Trial (August)

It's 100km and counting for the week. I'm treading carefully in the slightly damp trail amidst the multitude of other runners. 

I'm glad for their company. I know the typical runners too well. They'll start fast and fade. Of course, most are still pretty young. We're talking about secondary school. The leaders, all more experienced runners, are probably way ahead now and I'm willing to bet that most have gauged their efforts well.

The morning's 17km run left me pretty fatigued. Just a conservative effort with a few short pick ups focusing on stride frequency. I hope my legs carry me through. I was feeling really flat earlier as I walked over to Macritchie.

I'm catching up with runners all over. Many females at first, which doesn't surprise me. Then come the guys, little by little. However, I'm feeling a little tired and I'm getting a bit concerned about the sustainability of my pace.

I take the left turn on the trail that leads towards Lornie Road, which is just distal to our U-turn point. I see the leaders returning now. It's a little narrow as I speedily manoeuvre the gentle ascent over the rocky surface.

The U-turn feels draining. It's a jogging pace for a moment but I know I must keep up. At least there's the gentle descent now, though I'm ever cautious about the slightly technical terrain. Thereafter is the right turn and another 2-odd kilometres back to the finish.

I know this territory by heart. It's been a route I've frequented for ages as I take casual runs or perform my workouts in the forest. There are 3 main slopes. The first would be gentle. The second is the longer one and the third is the steeper one. Along with them come descents (thankfully).

I am tired. And I'm breathing rather rapidly and audibly (which hasn't quite featured in the past month).

We runners are all strung out now. I don't have many more within catching distance. Notably I passed a Caucasian. Or was it two. I fear that one will catch up again, as he seemed to be running pretty consistently. I see a Malay runner ahead. Though he seems a little too far to reach. 

Garmin beeps. It's nearing now. I know. It's nearing. Negotiate the joggers. The other couple too. Thankful. For the runner ahead. Him passing them. Serves as a warning. Breathing hard. Can't speed up. Low 18s.

Daylight. Reservoir on left. Trail over. Right turn. Stony path. Tiles. Speed. Up.

Acceptable finish. "What number?" "Don't have."

It's a stacked field. I'm happy to have company, so much so that it swallows me
up in this photo.

The leaders from start to finish.

I begin around the middle of the pack (of 70ish).

a

Returning.

Umm a little nearer.

Nice shoes.

Photo credits: Chan Chai Hui

Strava data available here :)

Look at the loaded field! Google them (correct the typos first)!

Pocari Sweat Run 2016

Why not run 2 races back to back. With minutes in between.

This run offered the perfect opportunity. Run the 5km at 6.00pm, then run the 10km at 6.30pm. Pity I returned a bit late from the 5k (around 6:23 to be exact), this meant I couldn't start in the first wave of the 10k. That was a reminder of some of my earlier races in my running journey - bottlenecks and weaving through crowds.

Thankfully, this race was dedicated as a platform for training (and ideally, a sizeable pack to run with). If it were a race proper, the 2nd wave start that demanded weaving through crowds would have been infuriating. 

I began my first outing with a rejection. I had attempted to get into the 5km flag-off, though was turned down by the marshals. The alternative? I just needed to head over to the course itself (after all, the course is public space) and join the pack after about 50m.

The 5km runners were flagged off just after 6.00pm. I began my journey with the group, though I didn't manage to find anyone whose pace suited mine. I was running just beneath 5min/km (admittedly I did speed up as the race progressed), but as always, even at that pace, I was gradually catching up with people who were gradually fading after typical poorly-paced starts.

Flailing legs it seems. Credit to Running Shots.

The route was rather uneventful. I really don't feel like there's much to write about. I saw Peter along the way. I grabbed a cup of Pocari (gosh plastic cups are unpinchable = splashes all over me). I saw the leaders return. A Kenyan (my guess) first, followed by a couple of Gurkhas (Bijay eventually placed 2nd). I began my turn slightly earlier, just to avoid the timing mat. And then I returned to the race venue, about 23mins after starting my run.

That was a mistake.

I immediately entered the start pen, only to realise a chain had already been laid to separate the first wave from subsequent waves. In the few instances that I've seen myself get stuck in the latter waves, it is often a painful sight as I know that this means weaving through some portions of the race.

The first wave was flagged off at 6.30pm or so, with my wave (the 2nd) flagged off just about 6 mins after the clock started. Within the first 200m, I broke free from the rest of the wave and had some breathing space while running alongside a few other runners. Then terror arrived 500m into the run, where I began seeing remnants of earlier waves (or even the 5k runners?) littered all over the route.

It was a mess of weaving through the mass. Though certainly not the worst I had experienced (the worst was my first ever race I had registered for, Sundown 2012), it was unpleasant now that I was keen on running decently quick (definitely sub-45) to get a workout. I don't have the energy (nor was it particularly memorable, compared to the 5k) to describe the run, but I know that the route started to clear a little after the 5-6km mark. I did however, expand considerable amounts of energy in previous surges to find space, hence had to be conservative to prevent exceeding my desired effort for this run.

Towards the Finish. Credit to Yi Heng.

Looking at the splits from Garmin, I'm glad that I managed a consistent pace of around 4:05-4:15 per km. Certainly some way to improve, though not bad considering about a month since I got back to painless training, most of which had been long-duration easy aerobic running, with minimal focused workouts. The workouts will happen soon as I attempt to qualify and run SUniG.

Strava data available here :)

This race did mark a milestone (literally!) in my running journey. It was during this race that I ran my 62.137 mile of the week (counting from Monday to Sunday). That converts to 100km. Yes indeed my first ever 100km week! I am deeply thankful that God has allowed me to achieve this milestone. That leaves me more satisfied than my race result, though I suppose the race performance wasn't too bad either. Note to self: proper workouts (with a pack) during races need to be done either as a race participant entering the start pen early, or 'crashing' the race en route.

Definitely a pretty strong field, with many runners running at sub-40 pace.
It seems like evenings are preferred by many.

In

For the long run.

And may I give You the glory.

Sundown Marathon 2016

It was a race of impatience.

I wasn't particularly excited about running this - though I had previously agreed to this free slot in exchange for a review. I didn't enjoy running at night due to the poor visibility, higher humidity (generally the case, in my opinion) and of course, my bedtime.

Therefore, in the days prior I was considering running the 10km in about 45-50mins - or perhaps squeeze in a tempo workout by running the first 5km slowly and the next 5km more quickly. All these plans amounted to nothing the moment I arrived at the race village.

I had arrived nearly 2 hours before flag off as I heard of the disastrously lengthy queues for the Late Race Pack Collection. Shockingly, I was immediately served upon my arrival. This left me with a tremendous window of time to occupy myself before the race started. Since I was early, when it finally got to 9.30pm and the race pen opened - I entered. That was the mistake that led to my downfall.

Don't get me wrong however - I think I ran this race pretty well in terms of speed. Yet I should have modified my expenditure of effort.

Flag off was at 10.00pm sharp. I started off a little quickly to avoid the crowd but subsequently ensured that I slowed down soon enough. During the first km, it felt as though a hundred individuals had overtaken me. I knew I'd catch a huge number of them though if I just stuck to my pace (4:17 for the first km - nothing too quick but way quicker than I had intended). 

One of the biggest dilemmas I have is when I'm running, I despise slowing down towards the end. Everyone hates that, just that I tend to be able to gauge my effort adequately to know that I have the reserves to speed up as the workout progresses. In this case, I had started significantly faster than I had intended - I didn't want to slow down. Hence I decided to stick to the pace, which probably made the run a less desirable workout than it could have been.

I'm glad to say I clung to a conservative pace for the first few km, covering the first 4km in just over 17mins which would be on track for a sub-43. Understandably I was overtaking many individuals who had previously sped past me in the earlier kilometres and perhaps consequently, I subconsciously sped up. The next few kilometres had me running at sub-4min/km (I only realised this in retrospect as in the moment, it didn't feel that quick). I could have continued at this pace had I wished, but thankfully I caught up with Jasmine (I always happen to meet her!) and decided to stick with her. On one hand, I was glad to provide some form of encouragement (I hope!), on the other hand, it was a good reason to tell myself to slow down.

And we come. Credit to Run, Don't f/Stop.

The kick. Credit to Marathon-Photos.com

Yet as part of my second big mistake for the day, I decided to sprint the last few hundred. I was probably about 300m from the line - it was a thrilling first hundred or so, thereafter I felt the delayed fatigue set in, but in my pride I wanted to finish strongly - hence I did. In the 40-odd seconds (I presume), I'm guessing I caught a handful of runners.

Credit to Marathon-photos.com

Credit to Marathon-photos.com

Impatience.

What have I learnt from this race? It seems that I lacked discipline, having treated this as a training/fun run. Perhaps I need to swallow my pride and ensure I slow down (if that's too difficult - at the very least I shouldn't speed up) if indicated, despite having plentiful reserves. After all, I'd like to think I'm in for the long-term gains - not the short, cheap thrills - echoing Philip's conservation with me during last week's National Vertical Marathon 2016.

Results very promptly released the next evening. The position is misleading because runners

in the Team category are not factored in (I'm probably closer to 30ish~ place overall).