Std Chart Marathon Singapore 2013 - Repeat to Defeat

This is my 1^st time repeating a marathon, Borneo was supposed to be a repeat after my FMV there in 2012 but due to work schedule (after their reschedule) I DNS the race. PBIM 2013 was also supposed to be my next repeat after Borneo, again due to work I had to DNS as well. So it was God’s will for me to have my repeat in Singapore Marathon.

Having to repeat same route is OK, but if your previous experience was bad, that experience will come and jinx you whenever you think of that particular stretch, to me, it was the stretch after 33KM. I still remember vividly how both my quads vibrating and standing at the Marina bridge watching the 4:00 hr pacers and the followers pack pass me by, followed by the struggle at 35KM up flyover and the final squeeze through the crowd to the finishing line. The weather was terribly humid, it was horrible. That was my 4^th marathon, from that marathon mark the beginning of series incidences of injuries that continued till August 2013.

So this is not just any marathon, it is THE race to put an end to what happened in the past 12 months. This is the race to get myself back into sub4 marathoner, cramp free, injury free and to conquer that fear of the evil stretch and to brave the final crowd. I am never been more ready than any race.

30 hrs before the race, I bang my right knee to the wall (don’t ask me how it happened, it happened anyway), good news is it wasn’t on the knee cap, bad news is, it was on the quads connecting to the knee cap, essential muscle for impact absorption for landing (to me). It was swollen and bruised almost immediately and the question came on mind was: Sunday how? I leave the question for Sunday and let the body does its best in recovery by going to bed asap.

Another drama happened on Sat before departure, I was at airport but my passport was not with me, lol! Don’t ask why, anyway I managed to get my passport later and took the next available flight to Singapore. Phew!

The Expo this year was nothing great, especially when the 2^nd surge promotion is most anticipated but nowhere to be found, other booths became boring, somehow me and Chua got a free spinal scan to show how tired is our muscles and possible spinal misalignment. LOL! If you think mine is out, u should see Chua’s…

After check in hostel, we proceed for carbo-loading dinner at Orchard. It was rainy day and we only managed to spot the meet up point before race then returned to hostel for early nap.

Woke up at 2:15am to prepare my Enercal drink and check on my right quads, still swollen but lessen, we departed at 3am. 1^st thing 1^st upon arrival at Orchard was to deposit my bag, having experience a suffering finishing last year, I prepared my amino drinks and extra changing clothes and some other stuff like battery pack and cash. Still having last year’s toilet rush in mind, I immediately used the portaloo located next to the baggage booth and proceed to meet up with the gang at coffee club at Wheelock Place (baggage booth is just located behind it).

Taiping mari.

This year we have much fewer runners from Malaysia (those that we know) and since not many ppl then there is not much waiting needed, at 4:15am we proceed to respective starting line. Due to raining in the past 2 days, the temperature is relatively low, it felt like this can be a good race, at least dehydration may not be the biggest concern for the moment. The starting packed as expected, we were relatively quite in front though I expect there were still thousands of people ahead of us despite the starting line is visible.

The race flagged off at 5am sharp, here we go!

I tested my legs for the 1^st few hundred meters at easy pace, no sign of pain although can feel d vibration at the quads, but it didn’t affect my pace as I slowly catch up whenever there is opening to overtake, unlike last year which I did a lot of zigzag to overtake, keeping in mind to reduce the muscles stress. The crowd started to ease after 2-3KM where overtaking become easy without have to change much direction of running course, smooth route is possible after 4KM. I double checked the GPS distance vs distance marker, it was already over-distanced by almost 1KM, I guess the tunnel and the city building has much affected the GPS tracking, but what the heck, 42KM is 42KM, it didn’t matter what the GPS watch said, all I have to do was to minus 1KM from whatever reported distance on the watch.

At 7^th KM I finally caught up with the 3:45 hrs pacers group and due to the narrow route I had to run on the side way pavement to overtake them, good sign, because I plan to maintain last year’s timing for 33KM, that would mean 3:45 hrs pacers would overtake me at around 30KM. Let’s see….

Reaching 8KM I suddenly feel the need to water the plant and passing by the same spot (looks the same to me in the dark), I decided to take things easy by slowly detoured to the bush and release, achieved PB in watering the plant and rejoin the run just before the 3:45 hrs pack, the run continued.

Turning into ECP at around 12KM, almost bang into runner in front of me who dropped his gel and made a sudden stop, at this stretch 2 males and 1 female suddenly appeared next to me, and they were chitchatting at 5min/km pace, LOL! Judging from their running posture and the way they talked, 5min/km was really an easy pace for them, may be not so for the female, but she was consistent and strong, reminded me of Annie.

At 15KM I took my 1^st gel as planned, somehow side stitch attacked and I had to slow down a little to relax the muscles, there goes the 3some pack and never seen them again until 21KM U-turn when they were about 400m ahead of me. In my own tracking, I clocked about 1:49 at 21KM (22KM on watch) and U-turn point at about 1:52, somewhat similar to last year, good sign.

As usual, after U-turn it was time to look out for friends on the opposite side to see how are they doing, only managed to spot Tay Poh Chye, who was about 2.5KM behind and right after him was Dora Yuki who was taking easy walk to drink at water station, LOL! Until the split which made spotting runners on opposite difficult, I couldn’t find anyone else, what happened to Chua, Jason and Gan? May be i missed them.

Reaching 23^rd KM, I felt the need to get ready for cramp prevention, took the gel at water station and swallow the 2 electrolyte capsules prepared, spent some time walk through the water station before I continue the run. 

At 27th KM, the right knee started to give problem with the injured quads started to ache, had to squat down for abit of stretches and relax the legs, that was when the 3:45 hrs pacers (and the followers) zoomed past me !!! They overtook me faster than I estimated (30KM mark), but it was ok bcoz I was still on track for sub4 and target finishing time. Grab the banana from water station to eat later.

The run carried on with the view of watching the 3:45 hrs group further away from my sight until I couldn't see them anymore at the exit of 30KM, this was where the real run starts for SCMS. A quick look at the watch I was at about 2:40 mark, which made me on track for 33KM in 3 hrs and possibly can cover part of the 34th KM.

can see me ?

Upon reaching 32KM mark, the phobia of last year's cramp kicked in, I decided to talk a walk and eat the banana while relax my legs a little, there was no need to rush, making sure that cramp doesn't hit me is the top priority! LOL! Resume running after banana and still managed to cover abit of 34th KM within 3 hrs. Then ahead of me was the Marina bridge where last year I practically had to stop because of both thighs cramp and watched the 4:00 hrs pacers group passed me by with the followers. Trust me, I did watch my back a few times crossing this bridge to see if the 4:00 hrs group was coming, LOL!

After passing the bridge reach 35KM there was another gel station, nice for stock up some energy before the big rush later at 37KM onwards. Organizer offered nice black face towel (which was not cold) but I don't think anyone would carry the towel for another 6-7KM, I dropped it on the floor after a quick wipe on the face.

At 36th KM b4 the u-turn finally seeing the big crowd going up the final bridge at 37KM mark, I still remember seeing alot of runners stopped for stretching at the side due to cramp, and I did walked last year...but not this year, I was able to pick up pace with smaller step, before reaching the final climb of the bridge finally experienced some pull at the left calf, yeah cramp came visit, but it was ok, I can deal better this time.Coming down to 38KM I witnessed the scariest crowd ever in any run, the opposite side with the 10KM and 21KM joggers and walkers was absolutely crazy!!! 

No more unnecessary zigzag and dodging for this year, I decided to run as straight as I could and expect some minor human collisions, at some point between 39-40KM I even had to run out of the route to the opposite traffic and rejoined the crowd later. Just when everyone thought the finishing line is ahead, the organizer gave us a sharp turn to the right before making another turn to the finishing without any proper separation for different distance category, it was total chaos and towards the end of it I needed to cross a barricade because I thought there specially set up barrier was for the FM runners to have a special lane to finish. But too bad the finishing line for FM was right in the middle of the road, how thoughtful....lol!!

The was no final sprint for this run, too risky and my left calf already sending signals many times that the cramp may strike anytime, but I got to cross the finishing line at ease.

Not quite the target PB, but given the traffic conditions and concern for cramp, this is good enough. :)

Unofficial result

Official (hopefully) result, it is funny to see the overall ranking is better than gender ranking...

2013 Running Target Timings

Setting new targets for 2013 will be tough as I did not know how fast I can run when I was setting targets for 2012, it was all targets that better than 2011 will do, thus I over and exceed twice. Now that I know how fast I can run, setting target beyond my comfort zone will be stretchy and challenging. Nevertheless, a target is needed to have myself focused for 2013:

5KM - 4m 30s /km (0:22:30) - 22:11 (5/10/2013 Ammah)
10KM - 4m 36s /km (0:46:00) - 43:46 (6/10/2013 IJM)
12KM - 4m 42s /km (0:56:24) - 54:08 (8/12/2013 KR4I7)
15KM - 4m 45s /km (1:11:25) - 1:08:25 (8/12/2013 KR4I7)
21KM - 4m 50s/km (1:41:30) - 1:37:07 (8/12/2013 KR4I7)
25KM - 5m 00s /km (2:05:00) - pacer
30KM - 5m 06s /km (2:33:00) - no race
42KM - 5m 33s /km (3:54:21) - 3:54:01 (1/12/2013 SCMS)
50KM - 6m 00s/km (5:00:00) - no race

To be achieved by end of 2013.

Malakoff Powerman Asian Duathlon Championships 2013 - My Half Powered Race

I have always wanted to join the Powerman, trust me, u can find me my name in the participant list of 2011 and 2012 and yet you won't find my name in the result sheet. I missed both years somehow, Sprint event.

For 2013 I got so fed up that I never get to race and always waste the registration, I decided to just register for long and block the calender, nothing is going to stop me this time.

As I had months of injury, just to get back to running has taken my time for training, I totally neglected the bike training, I look back the history of my cycling, I only did 10 times of cycling on my bike since 2011, and the longest distance covered were both the OCBC cycling in 2012 and 2013, both less than 50 KM. So now, 11 km run, 64 km cycling and another 11 km run, can I survive?

Before the race, I just want to complete the race safe and injury free, within the 5:30 hrs cut off time. After 2 times of recent cycling practice, I did some forecast calculations and adjust my plan to:

Run 1 - 1:00, T1 - 0:04, Bike - 2:35, T2 - 0:06, Run 2 - 1:15, total 5:00 hrs, should be good enough for a virgin duathlon long distance.

Come the race day, met many strong runners, cyclists, ironman and triathletes, I felt motivated abit, in my mind I was thinking: I am going to suffer anyway, why not just give my best for the 1st leg and rest enough for the rest of the cycling and run 2?

Weather was good in the morning, I gave my best for the 11 km in run 1 and completed in 48 mins+ entering the bike zone. I saved the run time and only re-start the watch upon exiting the bike zone, not sure how much time was spent in transition, I am pretty I took my time to change and had a 2nd surge to prepare for cycling, I know I probably can't drink much during cycling (not trained for that yet!). 

So off I went from the bike zone and started my longest ride ever in my life. It wasn't so bad in the 1st 20 km as I still have some energy left, typically I can last 1.5-2 hrs in race without any refueling depending on the effort put in, I gave alot in Run 1 but the 2nd surge and some drinks at transition should replenish some. After 20km I practically start feeling the soreness kick in but still managed to maintain the pace on flat, uphill become slower and slower, but the timing still good, I was on track for 30 km/hr and completed 1st loop of 32 km in about 1:03 hrs.

Turning into 2nd loop, my shoulders start to complain and I started to jealous those cyclists with aero-bar to rest their body weight and go smooth on downhills. More and more people overtook me (it wasn't so bad in 1st loop coz I still get to overtake Sprint event's cyclists...), and it was like every km I will be overtaken by 3-4 cyclists... It was really demotivating, and going uphill has become extremely hard, I had to use the smallest gear to struggle up, almost wanted to came down from the bike and run instead.

As I was losing pace and losing time, I was still glad that I was still on track for 2:30 hrs, thanks to 1st loop time saved and I started to adjust myself to slow down for water station, took my time to finish at least half bottle of the isotonic before I pedal again. I consumed both packs of the 2nd surge on bike to make sure I at least have some energy restored, not much but hope the caffeine can help a little too. Prevention of soreness and cramp became priority, I do not want to suffer cramp on the bike or in Run 2.

Eventually I came back to end the 2nd loop at the total time of 2:12 hrs crossing the timing mat, I had to slow down very carefully and gently came down from the bike, I was worried that the legs can't take it and jelly feet will make me fall from the bike. All was good and no cramp, I took my time to walk the bike back to my lot. I told myself, so far so good, so far so good, but that was already more than 3 hrs into a race, I had not taken anything solid so far apart from the 3 gels and some isotonic. As I was trying to park the bike back into rak, I felt abit wobbling and legs shaking. I told myself to calm down, sat down to change into running shoes and slowly put my running gears on, drank as much electrolytes drink as I can from the bottle on my bike, stretch awhile before I started my slow jog out of the bike zone.

I rejoined the Run , but missed the banana station on my way out (what was I thinking at that time?). Saw K1 on the road side and he came to join me to pace me. I told him (what did I tell him exactly?) I am hitting wall (something like this), the legs can't take big strike, I decided to just maintain the strike and pace until I am used to my condition, may be another 2-3 km down the road.

I can see all the runners in front of me not that fast as well, at least they were not pulling away from me but just at the constant distance. I told myself, pay back time my friend, pay back time, I will keep up later, just need to let the legs recover from the cycling session. After the uphill beyond 3 km, I started to regain some running form and push on a little to complete the 1st loop in 33 mins, distance was 5.9 km coz I started my watch at bike zone exit.

2nd loop of running had become much easier, though going up on elevation, I got to overtake more and more people. Right knee gave problem at final 2 km that I had to stop to rub it for awhile before strive on to continue to overtake more people and speed to finish the race. Total run time for this leg: 1:03 hrs.

Total race time excluding transitions time = 4:03 hrs+, based on preliminary result, my T1 and T2 total at about 6 mins, that made my total race time at 4:09. On target ? yes. Ranking #43, quite a surprise for rookie. :) http://www.powerman.com.my/v14/results/2013/Pman13_prelim_winnners.htm

CHANGE

People talk about change all the time: better life, better performance, better relationship, better life, better shape, stronger, smarter, more efficient, set example, be positive, be inspiring, be different, enough is enough, show me what is possible, greater heights, out of the box, bla bla bla...

Then they say: show me the tips, give me feedback, tell me what I need to hear, push me, no bullshit, tell me what u know, give me that key, throw me that challenge, don't doubt me this time, I promise, I am ready, this is it....

And the one thing they keep changing is, their reasons to justify why change is hard and why certain circumstances do not apply in them, different scenario, people don't support etc.

Then they say: screw you, who you are to judge me and be harsh on me? you don't know how I feel, you ain't any better than me, u ain't what u told me to be, I am fine just by myself, there is nothing wrong with me.

So, what happen to the CHANGE?

You can find thousands of books or quotes or pictures or stories that TELL you how CHANGE is possible, but you don't become ready for change until you actually changed. What changed ? YOU.

You don't change anything by knowing how to change, trying to change, you change something when you just CHANGE. Sounds stupid, but don't bother if it is not your intention to change.

Product Review - Compressport R2 Calf guard, Pro racing low cut socks, Pro Racing Tri Top and Trail Running Short

I received my 1st 2 sponsored products (Calf guard R2 and Low cut socks) from Compressport in early June 2013, supposed to wear them during the SCKLM 2013 which was postponed to end Sept, end up they were put into good use and tested in a more challenging and tougher race - TMBT 2013.

Having tested both the socks and the calf guard in training, I was convinced that it will certainly help during my long hours trail running during TMBT. I had also tested the Tri top during the SCKLM expo, which put it as my choice for the TMBT as well, I later made a decision to get the trail running short to complete my gears for the race. Let's view some photos before review the products:

1st official race test during RJM 2013: Tri Top and Calf Guard + Socks

Pls forgive the camwhore

at final 5km of a FM, the calf still fine

2nd long distance test at Back to Basic 30K, right after Men's Health Shape run the night before - to test out the calf guard in helping tired legs.

Doing fine, in fact uphill can still push.

Continue to use it even after the run

1st two long distance tests of the products (calf guard particularly), proven that the compression offered is consistent and right on the calf zone, unlike some calf guard in the market, tight at the top and bottom, the calf zone quite loose relatively. It was able to withhold muscles vibration and act as shock absorber. Muscles fatigue hardly come into the picture during the 2 long sessions (3-5 hours). I did not have calf soreness for both events, it makes me wonder what the Ultra Silicon model can do (not available for testing at that time).

I helped a friend to order the trail running short and after feeling it material, I was convinced that I want to get it for myself to run the TMBT. Refer to photos below on how they looked:

U can another black calf guard R2 on the 1st left.

Top + Short + R2, I decided to keep the socks for 2nd 50km.

Compressport in action

after 11 hours of hiking +  running + walking (in the rain half the time)

In the 2nd half of my TMBT 100K, due to the race condition that was at night and it will be cold, I have to wear long sleeves and long pant, in this case, I only have another brand to wear. To maintain dry, I got wear another pair of R2 calf guard and the Pro racing low cut socks (yes, I wish I can afford another set of the top and bottom too).

 After another 15 hours on the Hike, Run and Walk

 The suffering were on the knees and toes but never the calf

From the back

 Close up look

This is how I put the R2 over the long pant

Then the official event came (where I have to wear both the R2 and socks) which I was more than delighted to wear both the sponsored after tested their reliability in tough races.

This is at 37th km

 Final 1km

Last 100m

Continue to wear even after race, to enhance recovery via accelerated venous return

What can I say about the products that I have tested so far ?

Pro Racing Tri-Top: I could have gotten the trail top but I prefer my shirt without the zip on the chest area, the material is soft, the compression is sufficient without causing congestion on chest area, highly breathable, I tested it to sleep as well. Post race fatigue on torso and waist was almost minimal.It has 2 pockets at the back at V shape alignment to put gel (my guess) but I didn't try them out.

Pro Racing Trail Running Short: The very 1st thing I noticed about this product is the high waist with silicon grip that hold the pant on my abs and back not on the waist. It has a nice back pocket which I yet to try out. It is very comfortable to wear it and the compression on the quads is firm enough to reduce vibration on down hill landing. 

Calf Guard R2 (Race & Recovery): No question asked, no doubt it does its job for both racing and recovery, having 2 pairs is just nice for use for R2, but I am tempted and interested to try out the UR2 and US model to see how the newer innovation can further eliminate calf fatigue and injury in long distance races.

Pro Racing Socks: The socks are firm and less stretchable like others, which is why it does its job in compression and grip firm in the shoes. Yet to try out the long full socks to if it fares against the R2 and also the trail socks for harsh condition.

In my recent 4 long distance events (total >220km) in September alone, I have come to realise the importance of the right compression attire and not just any compression wear, a Quad or thigh guard is something I will be looking at in the near future, particularly from Compressport. Getting ready for next year ultra trail races and ultra road running, I am sure these essential gears are important not only on reducing risk for injury, improving race timing but also promote post training/race recovery.

I thank Choi CC for bringing this product to me and Compressport for the kind sponsorship as well as its great products.

More info on Compressport products range, please visit: http://www.compressport.com

Photo credits to Kelvin Tan, Tey ET, Sunny Chong, Barkley Wong, Renee Tan, Chan WK, AShe EK, Freddie Anthony, Nasier Lee, Sajirin, Ee Kok Jin, Leong Ann Lok, Leslie Ho, Khong Mun Hing, Jeff Wong and all those not named. :)

Disclaimer: The above review is based on personal experience, though with sponsorship of one pair of R2 and one pair of low cut pro racing socks by Compressport and its request to review the 2 products, I made my own decision to further gotten myself the Tri Top, Trail Short and the extra pair of R2. Please note that not all individual will experience the same effects from the products as I did.