My 1st Pacer Experience, SSBR& AHM 2014

My 5th AHM will be no PB. I joined SAFRA AHM official pacer group. I also don't want to push shorter distance limit if I could not run marathon in 3:30.
It had been 3 months training till race day on 31st Aug. All together 84 pacers in 4 groups: 2hrs, 2hrs15min, 2hrs30min, and 2hrs45min. I belongs to 2hrs. The group was huge, and once we trained in East Coast Park, runners from other running club were quite a shok They suspected we would block the way on the race day.
The training was enriched by experience Tampines club trainer Ashley Ng. He arranged most training routes and they were benefitial. But the logistics was full of hiccups. There was no water supply during 1st training run. And pacers could not get apparal, bib, timing chip during race Expo. And worst of all, we were asked to assemble 3:30 for final briefing but the person in charge didn't show up, and no ballooms to be allocated to each pacer. We were astonished there like soldiers without general. Finally Ashley took over, gave the whole team bruefing and lead us to the starting line.
The race atmosphere took the unhappiness away once we enter the course. We took photos, warmed up, and after flag off at 5am, we were on the journey. It was much easier than expected. Though it was packed with runners, we still managed to move in a reasonable pace (just 10~20sec slower than target pace, that is my pattern), and well kept formation without blocking the way. My barefeet had no problem with the course because I had run it many times. The temperature was not high but a bit too humid, like this June's Sundown. I was all wet after 5km, that was rare in me. As runner became less we could speed up to our target pace. I took a camera but found it hard to took good at low light and such speed, totally different to that I was in MR25 Ultras, not a good idea.
When my watch clocked 1hr we passed 10.5km, slightly falling behind. It was extremely humid, just like Sundown Marathon in June, I was all wet. Two running friends used to follow me at the start, but now one is missing, the other came across cramp at 16km and also slowed down.
As for the other runners, we could hardly been spotted in the darkness without ballooms, unless they purposely followed like my two friends. I saw some posted on forum that he didn't see any pacers, and other said he followed Team Fatbird pacers--he obviously messed up with unofficial pacers. Team Fatbirds were awesome runners, they took pacer jobs in many local races and had good popularity. I knew one of my colleague, he was TFB pacer, privately pacing his friend to achieve 1:50 in this AHM. He might be messed up as pacer because of his own and TFB's popularity. The only advantage was our group size, around 20 pacers in our 2hrs group. It helped some freinds find us. Wendy, one of SAFRA veteran, caught up with us half way and followed throughout. I don't know how many managed to. Because most runner tended to start fast, so there were few could catch up like Wendy did. And most were near fatigue when we caught up. The only thing can do was inspire them, pushing them was useless and harmful. 500m before finishline, some runners began to dash, it was danerous. So I shouted out "keep your pace, don't sprint". I think it should be also be included in pacer's field manual.
When I saw the finish line, it read 1:59 something. We were on target. Later I checked my official timing, found my gun time happened to be 2:00:00 sharp. I was so happy to get it ti conclude my first pacer job. We ran almost even pace, slightly slower start and a bit faster finish, perfect!
Some thoughts after race.
1, A big pacer group will not cause congestion if well organized.
2, Ballooms are mustbe.
3, Pacers need team building activities to get aquainted to build up mutual trust. We found some pacer running on his own pacer without following the group. And some pacer dropped out while others were totally unawared.
4, Team manager is the most key, he decides the success

3 PBs, From Hell to Heaven, Hurray for 1st Sub-4

Just finished my 8th marathon, Sundown Marathon, 1st time in sub4. I need to write something. I decided train for it since end of Feb. Accumulated more than 1300km in the following 3 months. I'v tried to clock as much mileage with doubles in Mar. I'v through myself into tracks for 800s, 1600s intervals twice a week since then. I cut my mileage, dedicated to race pace familariztion one month before race. It was the first time I carried out a plan consistantly. The reward was awesome, I broke 4 hours barrier lied before me for 4 years, against all odds, the humid weather, the poor race organization. 

My timing was 3:59:45, placed 87th in men's category and 101th in all. Most participant did not run well because the race day was exremely humid. And big part of up slope between 32km to 36km death gate. I ran a even pace (5:38/km, read from my watch) through out the race, with a slow warm up (6:20/km) and fast finish (5:16/km). Everything seemed to be well arranged, and I just let go my legs to complete the run. The only surprise was the unbearable gastric disorder. I had to drink a lot cold drink to compensate fluid loss and remove heat. But all blood stream went to circulation to fuel leg muscles and bring down body temperature. They just stuck in my stomach and generated a lot of gas made me pain and panic to toilet. So the theme in my 2nd half of marathon was going to toilet in the finishline. I'v asked another sub4 finisher and he shared the same feeling. The finishline toileting was such a beatiful thing, just like the reward of water after finishing Spartathlon.

In the past 3 months, in preparing for marathon, I joined other 2 races. The 1st was TWILIGHT Ultra, marked the end of base mileage accumlation (500 more per month). The 2nd was JP Morgan 3.5miles, marked the end of speed training and begining of race pace familarization. These two I also clocked PBs. 

60km PB, 7:58 for TWILIGHT Ultra. I ran a enjoyable 7:00~7:30/km pace, stop every 15km for refeul. I felt like heaven with endless energy that could last the run forever. 

5km PB, 20:08, from JP Morgan run(the 3.5miles result was 22:34). It was stressful, exausting, burning, 20min 4:00/km pace made me feel like in hell: I could hardly hold me in one piece at the end of race. Minutes like years.

The marathon, ~5:40/km pace, neither feel enjoyable, nor unbeatable, just in the middle. So that is the magic of running, the magic of marathoning, magic of ultramarathon. What taste do I like? I like the joy in an ultra, and satisfaction after a marathon. Shorter distance like 5k bring me more bitterness than sweetness.

PS. There is no post run muscle soreness (DOMS) after all these races. The huge mileage running pattern build up much faster recovery ability in my body. I should be able to train more, improve more.

Ultra Endurance Level Achieved

It is 1st week after 60km ultramarathon. And it is 1st time I was completely free from DOMS, no muscle soreness at all, no interruption of training. I completed 9 training run this week, total 129km in 14hrs, longest 30.7km. It was a successful race strategy to stop at 60km. I gained barefoot running experience without sacrificing training continuity. And also tested my safe long run distance. I could put my self into at least 60km long run in my training session. That is essential to ultra training: I was able to carry on 100miles weekly mileage and 38miles long run. It is beyond most average ultra training requirement. I'm confident to complete 100km ultra soon.
Let's get back to my current focus: Sundown marathon less than 2 months later. I'll continue my weekly mileage building up to 200km. Continue to improve Yasso800 speed, currently at 3:20 per session. Continue to improve 30km long run pace, currently at 6:30/km. Most important, my MAF speed, last week at 5:43/km, this week over 6min/km due to high cortisol level after race. I wish MAF reach below 5:15/km so it will be confident to run a 3:30 marathon. Wish me good luck!

Twilight Ultra 2014: A Testing of My Barefoot Running Edge

I finally gave up 100km plan on Twilight Ultra last month because I didn't think I could extend long run to 60km within 1 month. So it became a part of Sundown marathon training run. I set target to 50km to avoid impact on next day training. The pace should be close to my longest run in Jan, ~7:30/km. Anyway it would be my longest barefoot run.

The ultra is about recovery and wearing out. When to wearing out is irreversible and reach to its end, the game is over. For me the muscle recovery, hydration and energy refill are reversible because I spent sufficent aerobic training time to bring up fat recovery and fat burning ability. At lower intensity workout, my muscle is not easy to wear out and carbonhydrates are conserved. That is why I could run almost 100miles a week while keep my leg refreshed. Even interval training were recovered within 12hrs. I'v done at least 3 doubles a week and soon I'll be run 30km perday. The only irreversible thing is my barefoot soles wear out. It have been stronger and stronger as barefoot mileage accumulates but still limilted by the longest run I'v ever run. I could not imagine I could run 100km with longest run only 43km. In my experience, the longest run should be at least 2/3 of race distance.

The race started 7pm Saturday evening, I'v loaded my stomach with 250gm pasta at 6pm. I had experience in running with stomach full so it was not a problem to me. The only thing is I had to slow down my pace to ~8min/km pace due to blood stream diverted to digestive system. It took me more than 3 hrs to empty my stomach. And once emptied I could run below 7min/km pace. I only got my first refuel at 30km mark with 2 slice of peanut buttered bread and one cup of hot milo I brought. Hot milo made my stomach felt refreshed. In contrast to cold drinks, the cold chilled body but tortured stomach, too much cold drink might induce vomiting. The refuel was right on time and I set off with brand new body after 10min break. Though pace was slowered down again but soon I picked up 7min pace. I planned to refuel every 15km. I was steady till I went to 45km mark for 2nd refuel. It was a bit late than last. Before that I was thinking to challenge myself with 100km again but after this 10min break I doubted. My pace was not as easy as before. I needed to keep me focused on running form to ignore the pain in the soles. The west strech of the course was very dirty and unfriendly to my soles. Small gravels stuck on my soles and tried to sting/pucture me. After 55km mark finally came the wall, two big gravels hurt my left soles made me decide to finish it. The last 5km I was running on my edge and finised strong in time of 7:58. Now I climbed to 60km peak, 2/3 rule worked and was safe. So 100km is just next to it! If I was free from DOMS, I could repeat this 60km long run any time I like in preparing for 100km race. Just keep watching.

Sunday afternoon I was able to went out for a recovery run. 6.5km in 8min/km pace. Quads was slightly sore but not a big deal. 

NE Passion Run 2014: Volunteer Job Done

I was assigned to take care starting area. The day before during reccee I found same reccessed drainage cover persisted after last NE Run 2 years ago. The one made one runner fell before me. So I worked with another volunteer Mr Tee covered it with cupboards and fixed with self-fasten stripes.
The event day we assembled at 5am. After having breakfast we began deployment. I was allocated 10 runner volunteers from our CC, and another 9 students volunteers from NTU. I asked Mr Tee lead 4 volunteers to set up barriers along the route. And led the rest to set up starting pen. The organizer didn't provide sufficient barriers. So I used the tapes to seal the starting area with limited barriers. And set up a gate at the end. The enclosed area was about 150m long so should be no problem to accommodate 600 runners (the number the organizer Provided me for each wave). I deployed 4 marshalls to guide the route, 2 taking care of starting line, 2 stay at park entrance to guide the runners, the rest taking care of starting pen.  There were 3 waves today. 1st wave men's open starting at 7am. I open the pen for them at 6:30, and asked others to wait outside. At 7:15, I closed the pen, reset starting point and let 2nd wave (women open and men veteran) in. And asked the men open late comer to follow. They started at 7:30. And last, the 4k fun runner. They start after 8am. 

All went smoothly and only one runner without bib, brutally get off my hands when I asked him his bib. Shame on him. We volunteers were not policeman, we'll not use force on him as long as him did not trouble other runner. Our duty is only to keep runners safe. 

It was a nice day. The haze gone and shower came only after race. So blessed.

Some suggestion to the organizer. Enclose start point with barriers according to the wave size. Set signboards and volunteers guide runners to starting points. Depoly cyclist sweaping after last runners, and give sign to the marshalls to reccess.

Peak Mileage Returns

2 Mar 2013, 25~32C, partly cloudy.
It has been 2 months no rain but weather still cool in the morning and evening. I ran every evening in Meridian JC, and some recovery runs in the morning. Seikiya's pattern works for me. This week I achieved 127km mileage. I made same record in last Apr. But this time it was much easier because I have 3 days doubles. Doubles are good for mileage accumulation. It gives more recovery time between runs. Most important is morning run. It was brilliant to put recovery run in the morning. Because I need glycogen depletion training no more. It does relief stress from previous hard workout. I could put two hard workout in my training. Tuesday 10xYasso800, Thursday Fartlek. Later I will migrate to tempo and interval. Between them were 90min MAF runs in Moday, Wednesday and Friday. The recovery run depend on my condition. If I were too tired, I opt sleep instead push me the the morning run. So this week I only did 3 morning recovery run. Saturday I did 30.6km long run, thanks to the speed work, long run pace improved by 15 more seconds per km, even though the day was hot. Sunday I follow Elias CC elite runner Simin. I was able to follow his pace till last few hundreds meters for the 9.2km distance. We started from 5:00/km pace, then 4:30/km, in the last km, Simin kicked to 4:00/km. I tried to catch up but failed in the last 300 meters.I only did 4:15/km at last and felt hard to get faster. I realized speed was very hard achieve, even in my fartlek runs, I could only achieve 3:17/km pace for a 90sec sprint session. I can't imagine how the Kenyans run under 3:00/km pace in a marathon. They are genius.
For two weeks I have incorporated speed work in my weekly training. It was time to do it,which I had paused for 3 year. Thanks to the pure base training in the past 3 years. I had no muscle strain, no signs of injury, and over training. It's time to be a speed demon!

Pampered by tracks

21 Feb 2014, 27C, cloudy.
Morning 6.3km recovery run in Pasir Ris Park. Evening 10.7km track run in MJC. I'm a kind of addicted to track running because of the so luxurious pampered feeling for barefoot running. No worry of gravels, glass and uneven terrain. Just focus in running, focus on form. I slowly warm up from 8min pace, after 2miles I just reached 6:20/km pace under MAF HR (140). The best MAF pace 6:08/km was in 5th mile. It seemed I slowly picked up my speed.

New Running Pattern To Balance Life

20 Feb 2014, 27C, sunny.
Morning recovery run 6.3km. The stiff calf was relaxed after 5km. I only realized it took more time to warm up in the morning than evening, and heart rate tended to be higher. No wonder Seikiya only run 5km in the morning, and left most mileage in evening. It was a good pattern I could adopt in the future. 6.3km jog to warm up body for a fresh new day, no need to get up too early and keep sufficient sleep. Evening take wife and kids to MJC track: a good place for longer workout while keeping kids within sight. And my wife and I could also coach them to run.
This evening I need to attend last meeting for coming NE Run. So my wife took kids to MJC alone. But soon they came back because Feican fell and broke her knees. I clean her wounds and found it OK. Kids need to be carefully attended.

Family barefoot fun run

19 Feb 2014, 27C, sunny.
1st time 2 runs in a day, morning 6.3km recovery run, evening 9.6km easy with fartlek bursts. My wife and my two princess also join me in evening run @ Meridian JC. They enjoyed the barefoot fun in the track. I paced Feican for 5 laps to encourage her run slow to conserve stamina, and finished with an 100m dash. The I proceeded with my training. Later Feican found a boy at her age, then competed with him, added a few laps mileage. Quite impressive. But her form is no longer as natural as 3 yrs ago when she used to play in barefoot. She developed a few bad shod habits, e.g. tread heavily, slap the ground...I asked her to run silently and swiftly. It will took some time to get her back again.

Yasso 800

18 Feb 2013, 27C, sunny.
Good news is I finally received Garmin310XT ordered from Amazon US. Too pity I can not use it in my evening run because it had yet to be charged.
I jogged to Meridian JC (just two blocks away from my flat), and began planned Yasso800. It was 1st time I ran in the tracks of MJC. The track felt very soft and extremely barefoot friendly. I warmed up with 20min jog, slowly pacing up from 7:30/km to 5:30/km. Then began 10 sets of 800m interval, I managed to run at a confortable pace of 4:45/km, and with 3'45" jogging (~6:10/km pace) in between. It wad the "comfortably hard" feel and only till the last two intervals I breathed a little bit hard. My calf still very stiff since Sunday chasing with Simin. So after all I could not reach 4:42/km interval pace for 3:45 marathon target timing. But what is most successful is I completed the whole workout with perfect form.
Tomorrow I'll try my new watch.

Garmin Dead II

13th Feb 2014, 10km.
14th Feb 2014, 10km.
15th Feb 2014, 10km run in afternoon, followef by a 40min swim, 1.6km run back home. Unfortunately, my Garmin 305 dead after lap swim. Suspect due to the worn out of side buttons. I don't blame its IPX water resistance.
16th Feb 2014, 9.5km run in 45min with PRPR (Pasir Ris Park Runner, formerly know as Elias CSC running club). I wore Garmin Swim to clock to timming, unfortunately, the band was broken and the watch dropped, then after I pushed button to save the workout, it stopped woking and shown "please wait" ....This unit I purchased in Aug 2012, only 1.5 years and I did no more than 1 swim per week, the band should not be so fragile since it marked as a professional lap swim watch. A cheap Timex Ironman watch (~USD30) could stand more the two years lap swimming!
In two consecutive days both my Garmin dead. From tomorrow, I will be training without watch until my 310XT shipped to Singapore (I ordered from Amazon 1 week ago, only cost USD159). Should I trust Garmin.

Athletic Health Screen Results

12 Feb 2014, 27C, partly cloudy.
Today I had an appointment in CGH to follow up my heath screen three weeks ago.
The results was possitive. The most important thing in this screen was heart related. EKG and 2D Echo found my heart was normal in function and measurement. No LVH (left venticular hypertrophy) was found. LVH has recently found to be close correlated with SCD (sudden cardiarc death) which has been increasingly common seen in distance running races. The famous Born To Run character "Cabalo Blanco"'s death was also suspected to be LVH. To avoid LVH, training under MAF (HR below 180-age) is a must be. And annual EKG mearsurement is required to find potential heart abnormal. It was green light to me to proceed to next episode of long distance running. But safty always the first thing. As the doctor suggested, I will wear HRM all along.

Break for Chinese New Year

9 Feb 2014, 25C, cloudy.
After 10 days rest during Chinese New Year. I resume run today with Elias CSC. Despite the annoying itchiness in 1st 15min, I paced well in the rest of run, 9km in 1:12 with my wife. 
The difference between Sekiya and I is I can yet integrate run in my daily life, in busying celebrate holiday with family. So I'm still an amateur.

Take A Break

Day0058/0059
28 Jan 2014, 24C, cloudy. 10km in 1:11, cadence 194.
29 Jan 2014, 24C, cloudy. No run.
I think I need to take a day off to get body fully recovered.

Approach to Zero Recovery Marathon

Day 0057
27Jan 2014, 24C, cloudy.
Waited till 48hrs after Saturday 43km run, finally confirmed it to be a zero recovery marathon. If I run below this pace, I could extend my long run distance further. But I was hesitating to do every week. To play safe, just do bi-weekly first. Though I was free from muscle soreness and made no interruption in training, I still felt tired yesterday and today. I don't want to take the risk. Today's 10km finished in normal pace, but heart rate was lower, could well manage below 130bpm, I guess my current MAF pace (under HR 140) should be around 6:15/km. It was quite promising at an high cadence of over 190spm. Last year my cadence was just around 180, but based on my latest measurement: Saturday long run 186spm, today 190spm. No wonder I felt my heart rate higher. Beside this, the benefit of high cadence was attractive: it stress less muscle (mainly quads) and going to provide advantage in ultra training and racing.

No DOMS so far

Day 0056
26 Jan 2014, 24C, sunny.
Morning as usual ran with wife and other Elias CSC members. Same pace as yesterday, 9.5km in 1:12. I waited till now there is no DOMS (Delayed Onset Muscle Soreness) which should occur right after 24hrs following to a marathon. So far no sign of muscle soreness, just a little bit tired. A sound sleep can do.

Barefoot Going Beyond Marathon: My First Step

25 Jan 2014, day 0055, 25C, cloudy, windy.
It was strange despite I felt sluggish past few days. When I got up and began taday's long run, I felt geared up and decided to going longer (42km+) than planned (38km). The good condition might come from the sound sleep (I woke up at 8am, had 8hrs+ sleep, not as I did previously that only had 6hrs sleep); and good breakfast as well: roasted oats soya milk porridge and a slice of toast with peanut butter. Later I discovered that I ran so comfortable with these foods, not any gas generated in my guts. It should be included in my ultra racing meal.
I started at 8:40am, doing loops in Pasir Ris Park. My form was perfect and felt effortless. Weather was great and wind was strong so that I was almost sweatless. I plan ran 5hrs+ so I ran back home for refeul after 3hrs, with a cup of milo and another slice of toast. Told my wife I would not have lunch at home and went back to run. The rest 2.5hrs was tougher: my barefeet were wearing out and the sense of pain was becoming more and more significant, partially due to quads and calves wearing out and landing becoming no longer lighter. I had to be focus to filter the sense of contact from the stingy pain for each landing. And command the body to stay in correct form. At noon the temperature rose to around 30C, and sun also came out from clouds. Some part of the road became hot. All these was what I need to take care in the late part of an ultra race. The only thing I could do was let my brain dictating the run. My brain would judge the terrain and road temperature and compare with previuous experience. Then tell the body that it would not hurt except the sense of pain. The whole body then gave up protection action that going to deform my running form and get back to track. That was what going to happen in the later part of a ultra race. My mission was to practice more of this part, let body gave up the natural protective reaction and retain good running form. At the same time, prolonging distance of training run, not only let body and mind familiar with the situation, but more importantly, let brain gain experience of judging the situation if it is injury free when there was signal of pain. As many ultra training plan stated, long run was the most important in an ultra plan. And it was even important in barefoot ultra. From now on, I'll increase my weekend long run as long as I could recover in 48hrs. Today was the first step, my barefoot long run went beyond marathon distance, to ultra. The distance clocked should be 43km (not as shown in watch, that was due to inaccuracy of footpod in first two hours, I forgot to turn gps on), duration 5:40. I wish the record grow in the following weeks.

Running Diary 0053/0054

23 Jan 2014, 24C, cloudy.
Felt tired, maybe due to yesterday stress test, no run.

24 Jan 2014, 24C, cloudy.
10k only, within 70min. Weather was great these days, pity I was unreasonably low.

Running Diary 0052: Athletic Health Screen

22 Jan 2014, 24C, cloudy.
Today I had a appointment at Sports Medicine Centre, Changi General Hopital, for Athletic Health Screen. I signed up for the Athlete Pre-participation Deluxe Package which costed S$685, because my welfare in my current company includs a biennial health screen claim up to S$800. It is recommend runner should do ECG annually to make sure no heart risks ahead. I'd been running for 4 years, though it was first time I do heart check up.
The package is mainly heart check (Rest ECG, 2D ECHO Ultrasound, and a treadmill Stress Test (ECG and blood pressure)), plus physical check, biochemical check (blood and urine) and an X-ray. I arrived at 8:45am, the nurse gave weight, height and blood pressure measurement then proceed to blood and urine sampling. It was very quick and before 10am I had finished another two test: ECG and X-ray. The nurse told me to have some milo and wait doctor to see me. CGH has improved a lot since my last visit 6 years ago. Now the pantry has not only drinking water machine, but aslo a coffee machine and some muffins. I got my self a cup of hot milo, it was nice, I need it for stress test later.
Not before I finished my milo the doctor had called me. He asked me the sport I want to take and the purpose I do the screen. I told him I'd been running for 4 years and now I wonder if I could proceed to next level. He examined my body, from tip to toe. Said my physically OK. He also mentioned my tight hamstrings and loose ankle, but it does not matter to run. The tight hamstring remind me my weakness, next time I should focus on it. The loose ankle I think it was owing to barefoot running, because no wear shors, no support, the ankle is more agile than shod runners. I benefit from it especially in trail running, I never had twisted ankle thanks to it. The doctor also found my shoulder and elbow much more agile and knew I'v trained in swimming. He checked my rest ECG report and told me my condition is normal. He asked me to finish the rest of two: Stress test and 2D Echo, and see me after Chinese New Year.
The tteadmill was tough one. The nurse put ECG wires and pressure band on me, set treadmill to highest slope the began: 3min per speed session. The fist 3 I was asked to walk, the upper slope made my calves feel bad. My HR is 115 for 1st, 130 for 2nd, and 150 for 3rd. At 4th session I began to run, HR reach 170. At 5th, I began to raise my knee (Oh my, I rrakized I never raised knee in my daily run, what a shame!) But it wad too late, my lack of ttainning made me stop after finishing 5th session at max heart rate, I read from machine, 184, it waa a little bit higher than calculated one. But never mind I will still stick in caculated HRmax for MAF training. Last one was 2D ECHO. It looked no diffetent to other Ultrasound. It tool less than 4 hrs for all sesdions.
My next appointment is 12 Feb, my little daughter's birthday, wish me luck.

Running Diary 0051

21 Jan 2014, 24C, cloudy.
Another 12.4km in 1:22. Today's warm up too fast so the feel is worse than yesterday. MAF is hard for me now. Tomorrow go CGH do athlete medical check up, can claim from company.

Running Diary 0050

20 Jan 2014, 24C, cloudy.
Today ran approaching HR 140, 12.4km in 1:25, about 10min faster than previous weeks. It felt not much easy. My wraist, hip, hamstrings and calves felt a bit sore. It seemed super slow run hadn't train them much. So it necessary to re-train them daily. And only do super slow run in weekends.

Running Diary 0049

19 Jan 2014, 24C, cloudy.
Ran with wife CSC club 9km. Wife went home taking care of kids. I joined breakfast with other members.
One new member could cover the whole 9k without walking after another member Karen and I persuaded him to run slow last week. I believe he had overcome the fear for distance. I'm sure he will come regularly. He said he would feel muscle soreness 2nd day after run. I told him it was DOMS and once he seasoned his muscle with correct easy run. It will never happen again. It was natural he doubted. The NS seemed to leave he to much bad memories and he said the officers made training miserable. He said ge wish them knew the correct training method so they would not had suffered. I'm not sure if the army would adopt my training philosophy, but I'm sure he'll overcome it again if he kerp on following this. Once he overomes the previous bad experience he will build up confidence and become a life long runner, proceed to healthy lifestyle.
I was worried about Karen, one team member who will represent Singapore on SEAN games (800~3000m, high jump, long jump age group) 2016. She had meniscus operation in 2009 and troubled by knee problem for a long time. Her condition should not allow her to do such high intensity and high knee impact sports. I suggest her to seek sports specialist's advice in CGH. But she didn't seemed want to give up the chance. The only thing I could do is recommend her to strengthen her feet and lower legs with barefoot techniques: slow run in tracks, do heel raise repeats at home, pick up mavel balls with toes. When running, focus on a very tight form: keep body straight and aligned, try to step along a line in road or track to avoid side swing and twist of the knee. Wish it helps.

Running Diary 0048: Run into normal life

18 Jan 2014, 27C, cloudy.
Today is a day of change. Running is no more the 1st thing I cared. Though I need to clock 35km mileage today. I'm not doing in the previous way. I'm not getting up at 4~5am whatever I'v got sufficient rest. I get up before 8am and have a cup of milo, 2 slices of bread. Then go out. I comfortablely run 25.6km in 3hrs and then go to the market. Back home and make pasta for our lunch. I read the book of Planet Saturn for Feican before her nap time. After Feican go sleep. I prepare the foods for dinner. The at 3:30pm, I get out to clock the rest 10km to complete today's budget. I'm not just running, I carry the book (Murakami's what I Talk When I Talk About Running) that is going to expire today. I run one lap of the park and then turn to library and drop the book. Then go down to supermarket and pick up two bottles of Erdinger beer. It looks funny that a man run barefoot in the park with a book under his arm, and run in the street hans full of beer. It is my first step to fuse running into my life. Before that, running wad isolated from my life and luxuriously occupy a big part. This time, I need invest more time on run, so I have to do it as daily life, that was what Sekiya Ryoichi had been doing.

Running Diary 0047

17 Jan 2014, 26C, cloudy.
Today resume run. Whole body recovered except clogged nose. 6.2km run in 47min.
After work I went to library and borrow some kids books on stargazing. Faican liked Saturn very much because of its beautiful ring. She was very happy to see these books and asked me to read them for her. I hope she could learn to read soon.

Running Diary 0046

16 Jan 2014, 27C, overcast.
I felt almost revered except dull voices. Tomorrow must run.

Running Diary 0045

15 Jan 2014, 27C, overcast.
3rd day no run. Sore throat got better but tighter airways, expecting caugh in coming days.
Today took kids to Singapore Art Museum. It used to be free but due to Biennial Exhibition I need to pay $10. It was mostly mordern arts and little bit hard to understand for kids. But I thought it widened their eyes, especially for Feican. It included many art forms, conbinations and variations. It could inspire one's free thoughts. Kids were still exited, only regreted not allowed to touch them.

Running Diary 0044

14 Jan 2014, 27C, sunny.
Skip run today, wish a speedy recovery.
Take two days leave due to company's annual shut down. Got up and went to market, then took two kids to Singapore Science Centre. They were very excited and didn't want to back until fire tornado show was over. I promised to take them outing again. Then I cook diner after back home. Kids also had no sign of tired, keep playing. What a energetic day!
I'm not regreted no run. The activity is sufficient for a healthy daily life, and plus enjoyable!

Running Diary 0043

13 Jan 2014, 24C, ovecast.
Today felt very sore throat, a sign of caught cold. So I stopped running and took a day off. Maybe one more day. I'll be patient till it recover.

Running Diary 0042

12 Jan 2014, 24C, overcast.
9km run with Elias CC running club, in 1:10, normal pace. This week accumulated 105km mileage, training time over 13.5hrs. More importantly, it was 2nd week after a ultra. My body performed well and could stand the loading, indicating the ultra recovery time was less than 2 weeks, and my training strategy worked well: low intensity had very low loading on body and a faster recovery. I think in such way 2 training run in a day, like Sekiya did, is feasible for me. I should arrange in the next month when mileage demanding over 500km.
Afternoon I had some spare time, so I read one more chapter of Eat & Run. In it Jurek told the story of Western State 100 2006, when he paced another athlete, Brian Morrison to pursue to title. Morrison collapse a few hundreds yards before finish line. Jurek blamed it for Mortison's brain shut down with Dr Noakes's central governor model. I was Jurek's big fan and respected him. But I agree with others, it was fatigue, no mater how close to the finish, he just suffered fatigue because he  was pushed too much. Even his pacer, Jurek had bonked a few miles before finish line, though he only started pacing in mile 62, where Morrison seemed to be over heated. Jurek pushed him in 7:30~8:00 miler. Unfortunately, the guy was not the type of athlete like Scott Jurek  who was more race type, always did better than his training projected. Jurek was a great racer, but a good pacer. Had I been him, I would pace my partner more comformtablely and let his body decide. Not every time our body lies, we must be very careful if we are going to ignore its warning signal. In my opinion, most signal I would accept as a "stop sign", except that I had experienced and knew it harmless, for example, soles pain due to friction in a barefoot long run( my experience was: below 45km and no faster than 6:30/km pace, it was safe, blister free). We had a lesson learnt from Morrison's case, never let others judge for you, rely on own experience and listen to your body.
P.s. I think I were the race type runner like Jurek. I performs better in race and group run, and tend to run the pace I never trained.

Running Diary 0041: Exploring Twilgiht Ultra 2014 Course

11 Jan 2013, 26C, sunny.

Today's long run is preparing for Twilight Ultra. Distance planned 33km, including 23km out and back to event course via PCN, and 10km event course run. I did not choose the route I used to run (through Changi Coast Road) and took the shorter cut. Later I will slowly increase laps on event course, so no need to waste mileage on commuting. 

I set off at 6am, the PCN Pasir Ris and Tampines part was in good condition and my barefeet felt great. I choose to follow MRT and go overhead bridge crossing PIE to Simei instead of via Bedok Reservoir to save 1~2km. When PCN turn to Bedok Camp after Sunei Bedok, it was rather rough and asphalt almost gone, only left sharp gravel biting my poor feet. It became even worse when I was back because the sun had heated to road for several hours.
I had no problem find the race route and started from the east side (2.5km turn point), then went west and used my GPS to locate the 7.5km mark, turned back and finished 1 round. I was satisfied with the course: not too easy, and a little bit challenging. I was right to jogging at 8min/km pace. It added no stress to my muscles, only tested my feet, my soles. My forefeet ached on the way back an force me jogged even slower. I could not walk because the the feet contact time was longer in walking and ached more. 100km barefoot running is not so easy to me, at least now.
Today's distance: 33.3km, time 4:48. Had a walnut bum and a slice of baguette with one cup of milo. During the run I consumed ~1500ml water. Went to toilet once so no dehydration issue.

Running Diary 0040

10 Jan 2014, 26C, sunny.
12.4k in 1:32, good form and HR control.
Today searched in internet for ultra training plan. Most recommend train more in the race course, train more long run, B2B even B2B2B, no one recommend single session longer than 30miles. Train feeding is essential, choose the food fit you best. These I quite agree. But most also neglected daily Mileage, some even recommend only 3 run per week. This is against the core of running. Base building is always the most important thing to me. I will not sacrifice daily mileage to favor so called key run. Race is always second to health and fitness building.
To me, Sekiya's training philosophy fits best: every run is key, run as much, run easy.

Running Diary 0039

9 Jan 2014, 24C, sunny.
Today's 12.4km felt better than yesterday. On my way back I chased a squirrel. It remind me a book with a weird name: Don't Wipe Your Ass With A Squirrel. It is a trail/ ultra running book for beginner. It said trail running involved more muscle groups than road running due to varied terrain during run, while road running involved a specific muscle group and repeatedly stress it all along. Road runner should hit the trail once a while to exercise more muscles and so should trial runner hit the road, to improve endurance of a specific muscle group. I could agree no more. My training route in Pasir Ris Park is too flat. This Saturday I'll hit a more hilly route to East Coast Park, the venue of Twilight Ultra Challenge in this Mar. I should visit the race route every week till the race day.
I was also wondering if I should reduce morning run, like Ryoichi Sekiya, who only ran 5km in the morning commuting to his working place, estimating how much should run according to the feel during this trial run. It was highly indicative and adaptive. Since I have built up efficient fat burning with this morning empty run for over two years. I no long hit wall in a marathon and can even complete empty training run more than 4hrs. Maybe it's time to move on.

Running Diary 0038: Revolutionary sport watch, wearable market killer, Polar V800

8 Jan 2014, 23C, sunny.
12.4km in 1:36. The easy pace was not so easy. I felt sluggish so after 8km I accelerated ~1km, at the pace below 5min/km. It was like Fartlek. And I think there was be no stress since no repeating. Just to relax the stress came from monotonous movement.
During lunch one colleague showed me a news of Polar's new sports watch V800. Later I checked DC Rainmaker's blog for the comprehensive preview. It is a revolutionary sports watch with its breaking new feature. First it is the first wearable smart watch that independent of a smart, unlike Magellan Echo, Pebble, Gaxy Gear etc. It has it's own GPS, computer and can work without the presence of a smart phone. Second, it is first GPS sports watch not only recorded Swim Bike Run, but also integrated with activity tracker, infringing another wearable market just developed by Nike Fuelband and FitBit. Third, it armed with Bluetooth Smart (less power drain during communicating with sensors and smart phones) and has a astonishing extended battery life of 50hrs, which is only come with two other brands' flagship products: Garmin Fenix and Suunto Ambit. I'm also interested in the Smart Coaching function by analyzing recorded HR data. It is more useful that Garmin FR620's Vo2max analysis. For endurance sports, fatigue and recovery analysis are more key indices. Polar is more professional that Garmin in this field. And in his review, Rainmaker marked V800's GPS signal receiving as "awesome". It was a leap-attack to Garmin.
Polar was aggressive and ambitious, it combined all key points of a sports watch the customer desired, unlike other manufacturer who want to separate in several product line. I'm love to see it.
The only thing I regretted with this piece was it's display. It was still a cheap TFT display used in a outdated smart phone, with a glaring glass that make it unreadable under sun. I will not recommend to use colored display or touch screen that introduced by Garmin 620/220. Any serious runner/ triathlete knows it's useless.  I only recommend to use E-ink technology used in E-books like Kindle. High quality display without glare and power saving.
Looking forward more manufacturer listening to the customer and introduce more device like Google Glass, Polar V800 to the market.

Running Diary 0037

7 Jan 2014, 23C, cloudy.
12.4km in 1:36. This week will keep this distance in week day, to slowly build up mileage. The heart rate monitor was normal at the beginning, soon went out of order after 2miles. I thought 8 need change a new one. Wait Garmin 310XT getting cheeper. The one I could use in future ultra races (20hrs battery life). I don't expect joining 24hrs races in a few years.

Running Diary 0036: Ultimate aerobic speed

6 Jan 2014, 23C, rainy.
12.4km in 1:38, Avg HR below 120bpm(20 beat lower than MAF). No heart rate drifting, means the pace could be msintained longer...than MAF pace. If I properly hydrated and nutrated, I should no problem finishing 100km in ~13hrs. And I should only digest 110Cal per hour to get sufficient energy, far below 300Cal per hour body limit (the fat/sugar burning ratio is 60/40 under 120bpm for me). The loading for my digetion system is low and I should suffer gastric disorder no more. This is the true aerobic speed I'm seeking. I should stick on this pace, accumulate as much mileage, and try out the most confortable fuel pattern for the coming Twilight Ultra Challenge.

Running Diary 0035: Pacing the beginner

5 Jan 2014, 23C, rainy.
Morning ran 9km with Elias CC club members. Weather was cool and comfortable. I picked up leisure pace as usual. This time more people join us slow jogging. My wife paced with another member Karen who was the first time cover the whole 9km route. I paced my friend's wife Charlene who had already completed two 10km race. But I found her still not get into running. She breathed and struded hard. I told her to shorten stride to save energy, and do purposely exhale to breathe in more oxygen. She said her legs not tired only had problem in breathing. I told her to do belly breath but she said she had tried but failed during her time in choir. It seemed she will take time to get over it. Beside this, she seemed enjoying the run and did not turn to 5km route as usual. So I paced her further and later she coverd more than 8km. She looked great and I think her fear of the distance was somehow lowered after run. I knew it from pacing my wife. Proper pacing could bring more confidence to the beginner. Because they knew nothing about how much energy they have and how deploy in a run. The most common phenomenon is drain stamina quickly and have to stop to breath, leaving a distance-phobic feeling. Charlene is a beginner, no matter how many 10km race she completed, untill she could finish stronger and confident. Me neither, before 2011 SCMS, I was not a marathoner though I have complete two and got PB in 4:27, because I failed yo finish strong, I hit the wall, I suffered and did not enjoy the run. And the slow 5hrs+ SCMS 2011 changed me. I knew the energy allocation by slow training run. I fear distance no more. So will my wife, Charlene and other people, by running slow.
Today's averge pace is 9min/km, yesterday was 8min/km. I felt great. The pace could not cover 100km is meaningless to me. This is what I need, for health and ultra endurance.

Running Diary 0034: Aerobic training, the only way to healthier fitness

4 Jan 2014, 26C, cloudy.
Morning clocked 12.2km, and afternoon 18.1km, total 30km+ for today, all under 130bpm, but rather slow, they added up to 4hrs+. But they didn't add any stress to body. After run I still fell fresh, no muscle tension at all. That is a good example of pure aerobic workout. Slow, steady, body highly self-replenished during workout, make no stress to next day run. It was what I advocated. Forget about the pace, speed. It had nothing to do with health. Healthiness could only acieved by consistent excercise.
We should not do anaerobic excercise since it is harmful. We should reduce the intensity as long as sufficient oxygen  could be delievered to muscle cell and fully burns the fuels （sugar and fat）, it is called aerobic exercise. We still could use heart rate as index for it. But below 93% HRmax there is a zone that anaerobic and aerobic mixed together. It falls between 78~93% HRmax. In this zone, oxygen depleted slower than anaerobic, but could last no more than 1.5hrs, thereafter, lactate acid began to accumulate, leaving next few days sore legs. One more thing, the muscle and blood sugar are also easily depleted and could not last longer. The most infamous phenomenon is "hit the wall" during a longer race like marathon.
Below 78% of HRmax is the most promising training zone, pure aerobic zone. The intensity is low enough to have oxygen delievered to every part of the body. Muscle and blood sugar consumed slow, and moreover, because of slow, it make it posdible for body to burn fat as an alrenative source to get energy aside from sugar. It make energy conserving possible, and overcome the "wall". More important, fat storage is much more superior than sugar. Here is the illustration: the total body sugar could only alow one to run ~30km, but even the leanist people, like Jordan (body fat 4%), the fat could last for several 100miles. That is why most ultra runners and Ironman triathletes train under this zone. And Dr Philip Maffetone created a MAF method as endurance training guideline (the training intensity( heart rate) should not exceed 180-age), it is identical to 78% of HRmax. In this zone, the human body is just like hybrid car, could burn both sugar and fat as power source. In 78% of HRmax, the fat/ sugar burning ratio is 40/60. As intensity (HR) drops, the ratio increases. Athlete could develop speed (aerobic speed) in this zone, and it is could cover all races with the marathon distance or less. And it is also the foundation of the training pyramid, it is used to build training base(mileage, muscle endurance, cardiovascular fitness). It will not add stress ot fatigue to body, and help to prevent injury.
For health and fitness improvement, aerobic training has below benefit:
1, Weight control & prevent/cure typeII diabetes. Aerobic zone has more efficient fat burning. Moreover, training in this zone could further develop fat burning effciency and keep burning fat even after workout, buy elevate insulin sensitivity. So it is also the most efficient way to cure type II diabetes.
2, Against aging. It improve blood circulation and bring more nutration to heart, muscles, bones without do harm to them （low intensity）. It develops stronger cardiovascular system with stronger heart, wider blood vessel, and more capillaries beds inside muscle. The muscles degradation by aging will be delayed due to sufficient nutrition supply. So does bone and joints.
3, Built heathier fitness base for life, work, and other sports. Even workout daily （could last 1.5hr daily）, one will still fell fresh, live and work better with more energetic body, unlike high intensity workout make one feel fatigue and might fall to asleep when work or playing with his kids. It build strong physical base for athlete to preform better in other sports.

Running Diary 0033: Anaerobic, not a option

3 Jan 2014, 27C, sunny.
Clocked another 10km in 1:10. Much easier than yesterday, DOMS almost gone.
A few days ago I talked about consistency excercising/ training was the key to develop healthiness/ fitness. No need to say, the exercising frequency is everyday because of human body recovery cycle. How to train everyday, the intensity is the key. It involves energy consumption in muscle and blood circulation for fuel supply to sustain the workout. The higher the intensity, the faster depletion of the fuel in muscle and more demand for blood supply to replenish fuel and oxygen. If the intensity goes high, like sprint, the oxygen depletes quickly (breathing hard) and the fuel(sugar) could not been burnt completely, it forms lactate acid, made muscle sore. This is typical anaerobic exercise. During the exercise the heart rate reach maximum heart rate (220-age). Usually the sprinter just do it in minutes (<400m). As for mid/ long distance runner, they do relaxed sprint, or repetes in similar heart rate zone (93%~max heart rate). They might run longer time but limited to 8min as recommended by Dr Jack Daniels. Because not only lactate acid accumulation makes the athlete feel very bad. The oxygen deficiency is harmful to body, especially heart. The longer the heart work under anaerobic (lack of oxygen) condition, the heart muscle cell is more prone to damage, and dead at last. Because human muscle could not be regenerated (only could grow bigger, longer). The dead of heart muscle weakens heart function. Moreover, the dead muscle will not disapear. It will continue to grow its mass, as a useless scar. It added more weight to heart and increases loading. If one exposed long under anaerobic condition, he might develop bigger but problematic heart and more easily to induce cardiac arrest(sudden heart beat stop). The most famous case is Micah True's (aka "'white horse" in Bore To Run) sudden death during a trail run. His autopsy revealed his abnormal big heart and the cause of death was cardiac arrest. Every year there was lots of case of cardiac arrest in running and triathlon race (>0.1%), most in shorter distance (higher intensity). And many professional athletes like Arther Lydiad(though later change toand advocated easy running), Alberto Salazar etc all had heart problem. Because in their career they exposed quite long time under anaerobic training (interval, repetes) to develop peak performance. So for ordinary runner to improve health and fitness, I don't think the need to take the risk. There must be an alternative way could improve fitness at no risk of healthiness. I'll continue tomorrow.

Running Diary 0032

2 Jan 2015, 28C, sunny.
Recovery run 10km in 1:10, HRM still spoiled after change battery. Quads soreness recovered, only felt tight. It seemed faster recovery than Dec.
To my surprise, my wife told me she only felt slight sore in hamstring. So jealous that she didn't suffer quads DOMS after a race. And her quads seemed to be stronger than mine.
After back from work, she took kids to run downstairs. She is helping me to set up a family culture for running.

Running Diary 0031: Mileage New Year Run 2014

1 Jan 2014, 23C, overcast.
Today's mission was pacing my wife in the Mileage New Year Run (10km) to achieve 1:10 target, her PB. It was organized by Mileage Runner, FOC but limited to 250 runners, the venue was Punggol park to the Waterway.

The flag off time was 7:30am but we arrived with fellow Elias CSC member before 6:30 to collect our bibs. After 7:00am the organizer allocated the uncollected bibs to the runners in the waiting list (on site). Fair enough, there was always runner register but no show up due to urgent issues. 

During my chit chat with CSC member and fellow runners from my company, my wife was doing her warm-ups. It was her first public race, and the longest, she should be a little bit anxious. I was confident about the target timing I set for her because I knew well her fitness, we ran every Sunday together. The only thing is hold the pace when start. 

So we started slow and watched everybody bursting away. It was lonely journey for the first 2 miles, we hold the pace at 7:14/km for the 1st mile and slowly kept up to 7:04/km for the 2nd. I hovered around my wife and took some photos for her. My wife got used to running alone at Sunday CSC run, where everybody ran fast except her, reserving energy and kept steady pace (others were fast at first, then slow, then wore out..) whenever I was aside or not. She only lacked the experience at the starting in a real race. So no one could affect her then. In the 3rd mile (pace 7:00/km), we began to pick up some tail runners,who had lost stamina and took walk breaks. The 4th mile (sped up to 6:44/km) u-turn back,we ha picked 10 more runners. In the 5th mile my wife kicked up to 6:15/km pace, and last mile to 5:39/km. In  final 1km I asked her if she could speed up more, she said no. So we kept the speed to the end. Later she told me she could still ran at this speed after cross finish line, just could not run faster. Finally we made 1:06, much better than expected.

It was a good start, either for a new year, or for inspiring my wife. And I was sure yesterday to be the worst of DOMS. I will soon get back to my shape and pick up mileage.

(Courtesy of Mileage Runner)