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).

All

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.

Colossians 3:23-24

Teamwork, dreams work

"Without them," he said, "I probably would have gone home months ago."

There's a photo of Walsh from the morning after last week's wedding. He's crossing the finish line of a local 5-K. Beet-red, hung-over, just a few strides ahead of the top female finisher. Eighteen minutes are showing on the clock–a mediocre time for a high school boy. And yet, his head is back, his arms are raised.

But it's not what you think.

Walsh spent the first couple years of adulthood drinking too much, his weight ballooning, and when the market crashed in 2008, he found himself living at home on Long Island, aimless and depressed.

"Basically," Walsh told me, "I went out into the world and came back with my tail between my legs. It's interesting, because I'm never a very focused person, I can never do the same run two times in a row, but my first week back, I ran around my block–which is a mile and a half–seven days in a row. For me to go back out later in life, I needed to start with this little circle around me."

Only now does it occur to me that he could just as easily be talking about this world he and his teammates have built for themselves.

"Before the wedding," he continued, "I would run with these guys, and my form would be choppy, trying to keep up with them. And I'd just keep thinking you're not in shape, you're not in shape, you're not in shape. And then I went home and ran a s–t race–"

"This was the 5-K?"

"Yeah. But you know, I ran. I ran a race. Finally. I put on a singlet, I put on a number, and I ran something.

"And I came back, and I was just worried. Worried about a job, worried about being 28, worried about all of this–but then I go on these runs with you and Adam, and I realize I sort of feel pretty good. And then today, none of that worry from before my trip was there. I attribute a lot of that to Julian. Because Julian is willing to, like, start easy and then we'll roll. And Julian eventually went on to push the pace on the front group.

"A day like today makes it worth it. I toughed it out, things are starting to click, and. . .I looked like a runner."

Now, he closes up the grill and carries in one final plate of food. It's almost 9 p.m.; looks like we'll have leftovers. Amid the yawns, plans are hatched for tomorrow's workout. Looking around, I realize that the whole family is here. I am suddenly desperately nostalgic for my old roommates Ian and Jeff. I know what it's like to be in your twenties, to live with your best friends. That part I know. But there's something else here. For all we shared at 2928 Pine Street, the three of us dreamed three very different dreams. The part I don't know–the part I love–is watching these guys dream together.

Adapted from Runnersworld. Read the full article here.