The week (or almost a week) after

It has been wine (beer to be exact) and dine ever since the race. Feel so good to take a break from the usual trainings.

Did a recovery jog with dear on Sunday and this is the one time she ran faster than me :)

I dont know about the rest but I keep feeling sleepy in the day, everyday. In fact, I fell asleep during my sport massage session yesterday which is unusual.

"What's next?" has been the question.

Maybe I can discuss with the few like-minded friends when we meet up for more wine and dine next week.

Now, back to work zzzzzzzzzzzzzzzz.

TNF100 2009

This was a tough race in 4 aspects-

1. Race day fell on my wife's birthday. I needed her "permission" to run.

2. I was driven by the constant worry that i would miss the cut-off time at 1st checkpoint (29.2km, cut-off 5hrs).

3. The weather = HOT!

4. The terrain, especially the Hill 256 (or 265?). Re-lived the memory of national service.

Started the race with BFG, PK and Ms. Kona (my race partner, who is a mini-celebrity in the triathlon circle).

A quick recount of what i can remember of the race (i have bad memory you see)

0-10km (Time 1:30)

Targeted pace was 10min/km. However, we flirted dangerously with the target pace.

Worried that I might miss the cut-off, I ran ahead anyway.

20km (Time 3:05)

What did I do? I couldnt remember.

30km (Time 4:35)

The toughest 10km I have ever run.

My strategy then was to run from shade to shade, which were far and few.

When I saw the Hill 256, my heart sank. I swore I wanted to give up at that point.

Light thigh felt crampy, and continued to threaten to act up for the next 20km.

And phew! I made the 1st cut-off time.

40km (Time 6:10)

At this point i knew that I was almost certain to make it to end point before the 9hrs cut-off, barring all unforeseen circumstances- eg. eaten by a tiger or abducted by an alien.

If I continued the pace I could shoot for a sub-8 hrs finish. Fortunately, I was left with the easier stretch of the race route- rifle range road to MR.

50km (Time 7:52++)

Yipee!! A sub-8 hrs finish :)))

The last 5km felt forever. All i could do was walk all the uphills, and slow jog on the down and level ground- our strategy from the start. For the last 500m, all I could manage was a slow jog to the finishing line. Quite an un-glam finish but hey, I was drained.

Things that are worthy of mention

1. Never wrap the electrolyte tablets in tissue, cos it melts. Idiot!

Oh, btw, thanks PK for the tablets.

2. Power walk up the hills instead of running. It saves energy without comprising much time.

3. Shiit happens during a race, no matter how good a runner you are. You can never prepare enough for unfortunate events that are thrown at you. There's always another race another day, it takes greater courage to call it quit.

4. Ice grapes (courtesy of kind souls at sgrunners' support) and Ice 100-plus (courtesy of eat2run support) have neven tasted so good.

5. My heartfelt appreciation to all the supporters and volunteers. You guys are godsend and made the journey more bearable.

6. Last but most importantly, congratulation to BFG and PK who completed the race. Timing is not of the essence but the spirit of perseverance. We will meet again in Sundown 84km?

PS. Did you guys get the autograph from Ms. Kona :))

This is indeed the toughest race I have ever run.

This is one race I can be proud of.

Counting Down and Gearing Up

Counting Down- TNF100.

Gearing up- SCSM 2009

I guess its futile to train for TNF100 in the last 2 weeks. Thus I have shifted my focus to SCSM instead.

Sun (11Oct)-

A day after the 36km LSD trail run. Did a run at ECP with dear- a recovery run for me, and a SCSM half-marathon practise run for her.

9.3km. 1:11.

Wed- Was feeling moody from work. What is better at destressing than a run. A 18.5km run along the park connectors. 2:11, including warm-up, traffic stops and water breaks.

Sat- Squeezed in a late afternoon short run before a dinner appointment. Hate to run under the hot sun if you know me. Hard-pressed to keep up the tempo race, which in my definition is 6:00/km. Result was 4km averaging 5:45/km.

Sun (18Oct)- Dear did her SCSM practise run this evening. I did my tempo run. 9 km averaging 5:50-6:00/km. Pace was good and with the absence of heat, I felt I could go on forever. Good run.

More trainings needed

after the 30km progressive run, I know that i am seriously lack of endurance to be able to complete 50km.

I have more trainings lined up before the tapering, mainly working on muscle endurance.

I have to tread very carefully on the intensity and mileage as I dont want old injuries to flare up.

Here's my plan for the next 3 weeks

hill trainings on treadmill - 1 x weekly

stairs trainings - 1 x weekly

Short or mid distance trail run (either 10 or 15km) - 1 x weekly

Mid or long distance trail run (either 15km or 21km) - 1 x weekly

Last Long run of 35km scheduled with BFG and PK on 10Oct, but yet to confirm.

Maybe weights training on non-running days.

TNF100 30km Progressive Run

Partnered BFG and PK for the run this morning.
The turnout at this progressive run was fewer than the previous, according to BFG and PK.
Nonetheless, it still impressed me with the number of the participants and the preparation of the organiser.

Runners were flagged off in groups of 20s to minimise the congestion on the trails.
PK had a run/walk plan of 8:1, however, we ended up walking at every uphill there was.
Honestly, i didnt pay too much attention to the trails except to keep pace with BFG and PK.
Mentally 30km is pretty overwhelming for me so i didnt want to think too much about it. Instead, i just focused on completing each small segments (5km) of the 30km. Time is not of the essence but rather the completion of the distance.

We started our run at 8am and the run was out in full force when the time we were running rifle range road to MR. The details of it I am sure BFG will have a better narration than me.
I cant say enough how much i hate to run under the hot sun and therefore the tendency to run under any shades I can find.
Rifle range road (to and fro) and SICC were my least favourite stretch of the trails. I had to pick up pace along these roads to get under the shade as fast as possible.

I usually run alone but I must say that this does make a HUGE difference to run with someone.

It makes the whole distance more enjoyable and less torturous. Seriously, I dont think I would be able to complete the 30km without the companion or BFG and PK. My heartfelt gratitude go to these 2 great guys that had to bear with me for 5 hours. By the way, PK, I still owed your the drinks! The ice-cold drinks at MR visitor centre was a saver!

We made it back to the end point in 5hrs, probably one of the last few runners but personally it was an accomplishment. I was tired but not exhausted and couldnt help but wonder how I will be able to do another 20km, with 4 hrs to go, on race day. This is really the "toughest race in Singapore".