1) Official Race Results
NAME:
Dxxxx Sxxx
EVENT:
Full Marathon
DATE:
Sunday, December 2nd, 2007
BIB/DIV:
6xx / M3539
TIME:
4h:22m:51s (gun) / 4h:21m:57s (net)
Splits (acc to timing chip)
Time Start: 5:31:06
7k700m: 12:46:35
21k: 2:01:08
26k750m: 2:29:46
Gun time: 4:22:51
Chip Finish: 4:21:57
Average Splits: 6m12s/km
Rank: 1002 (FM-Males), 1127 Overall
Link here --> http://www.runpix.biz/sin07/42/finord.php?LastName=632&lan=&aset=0
Splits (acc to Polar)
10k: 00:57:22
21.1k: 2:00:23
28k: 2:40:26
42.2k: 4:21:59
2) Visit to Atlas Chiropractic
I went to see my chiro on Tuesday evening after the race. By then still had soreness mainly over the quads, and a little tightness of the hams. Left knee pain had almost totally gone, phew! Didn't want a repeat of the ITB problem I had last time out.
Had me up on the table and gave me the once over. Hip was out of alignment he said, contributing to a limb length discrepancy (L>R). Did the usual side-pulling with all the crackling coming from the nether regions of the back and hips. Don't ask me how it works, but it works! The hip and quad pain significantly reduced with a 5-minute procedure. Next, worked on my ankles, again the twisting and crackling. Last, worked his way up to my shoulders. Now, I hadn't mentioned my shoulder and upper back cramps during the race, but Terence picked up on it straight away. More pulling and crackling.
All in all, felt looser and less achy after the session. Terence asks for some advice on training, wants to do the full next Dec! Gotta to remember to send him some stuff.
Wednesday, December 5, 2007
Monday, December 3, 2007
SCSM 2007
Race Report
My Race:
Felt quite undertrained for this event. Compared to previous 2, total mileage is probably down by about 20%, longest LSD short by 3k. Only saving grace is some speed work done. Also, tried a late taper as suggested by RW. My thoughts on this are a little mixed. I think my last LSD, a week later than I would usually run it, was probably about 3-4 days too close to the event. On the other hand, I think it did provide me with a much needed training boost. It may mean I will need to split the difference and run it mid-week in future.On the morning itself, still feeling a little leg heavy from fairly hard training 2 weeks prior, plus chasing the kids whole of Sat.
Got on the bus, and was at the esplanade shortly thereafter. True to my usual routine, queued for the esplanade toilets, thankfully still empty at around 4.50am. Nothing to pass out though, despite sitting on the bowl for a good 10 minutes.Had my last drink of 100plus, took half a banana and went to pee one more time at a porta-loo. Time was 5.15 and I made may way to the start line. Saw Sealboon on the side of the sub-4 pen, seemed very focussed so I did not trouble him. Didn't recognise anybody else.
Horn blows, away we go. First couple of clicks going as it typically does, some speedsters streaking away, some slowbies who have decided that they need to start in front, but the wide open avenue makes it less painful for everone. Stop at the telok ayer market toilet for a pee, good to get this out of the way early! Once the adrenaline kicks in, urine output will be minimal and I don't expect to need to use the loo anymore for the rest of the race. For the first 10k, fairly uneventful, was walk-breaking more frequently than expected as I couldn't properly identify stations with isotonic, so pretty much every water point I slowed downed to take a swig. Unfortunately, that meant each walk break was shorter than usual. Did this contribute to the crash? Maybe. Out of marina south and past the esplanade again. Huge crowds, which was nice and a good boost at this part of the race. Going better than expected at this point, clocking 5:30-5:40 pace and at the halfway point time was 2:01, just a little off my AHM 2007 timing. HR still under 162 average.
Now fully into the East Coast Park. Support was tremendous! Thank you volunteers. Was tracking an older gentleman who was running bow-legged. He was fast enough but I wonder what sort of impact this type of running biomechanic would hold for his knees in the future. At the 23km point, I see Freddy coming back own the other direction. Holy cow! What a smoking quick run he was doing! I am beginning to feel it. Pace average dropping off, now around 5:40-5:50 per km. Made the u-turn, back towards the city. The sun is now high enough to make a difference. I stretch my arms a little, and BANG, my whole upper back and shoulders cramp up. It was excruciating in the extreme and I almost stop running. I hang my arms down and push on. Pace is now 6+min/km. Legs are getting noticeably heavier, at 28km, its 2:41, still on target for a sub-4. A short while later, twing, and my left calf seizes momentarily. Oh no, the dreaded cramps. I've blown it, it was going to be a real struggle from here. And indeed, when I hit this wall, the fall was precipitous. In a matter of 1km, left calf, left thigh, right thigh, left hamstring, all started to threaten to cramp. I slow to a walk-run. For the first time, I gratefully accept deep heat, I have never ever used that stuff before. It seemed to work and the worst of the cramps were staved off. I mentally prepare myself to struggle for another 12km.
The rest of the way was pure agony, basically completely played by ear, shuffled when I could, walked when my legs refused to respond, stopped at almost every drink station. My lack of training and over-ambitious start had caught up with me. No chance of my heart giving out, now ticking along at 145/min, not even 85% max! Definitely the legs are rate limiting. Amazingly, still averaging around 7:30/km. I was going to come in PB! The last 500m, picked up to a decent trot so that I don't look too bad in the pictures :p.
Completed in 4:22.A PB by 6 minutes, despite being undertrained, hotter weather, less rest and being 3kg heavier. I think with a more discliplined and smarter program, better taper and race strategy, a sub-4 will be achievable by next year end. 2008 will be the year to try. Perversely, I felt as good about myself for having struggled through the last 12km and having run a good pace for the first 30!
Organisation:
Overall, a 9/10 for the organisers. Bag check was smooth and painless. Porta-loos seemed a plenty. Start point management was also pretty smooth with a nice clear avenue for folk to get to their starting pens. A 5.30 start is good, gives us a chance to get the miles in before the full brunt of the morning heat. Have not actually run the full in SG before, but apart from the first 10k in the quiet of Marina South, the rest of the way was quite well supported. Drink stations were plentiful, although it wasn't clear which had isotonic and which did not. Made my drink stop strategy a little messy. At the end, bag collection was a cinch. Well done organisers! Some feedback for improvement below.
Feedback to organisers
a. Get pacers positioning right
b. Get isotonic on all stations, or at least post in advance which stations will have them
My Race:
Felt quite undertrained for this event. Compared to previous 2, total mileage is probably down by about 20%, longest LSD short by 3k. Only saving grace is some speed work done. Also, tried a late taper as suggested by RW. My thoughts on this are a little mixed. I think my last LSD, a week later than I would usually run it, was probably about 3-4 days too close to the event. On the other hand, I think it did provide me with a much needed training boost. It may mean I will need to split the difference and run it mid-week in future.On the morning itself, still feeling a little leg heavy from fairly hard training 2 weeks prior, plus chasing the kids whole of Sat.
Got on the bus, and was at the esplanade shortly thereafter. True to my usual routine, queued for the esplanade toilets, thankfully still empty at around 4.50am. Nothing to pass out though, despite sitting on the bowl for a good 10 minutes.Had my last drink of 100plus, took half a banana and went to pee one more time at a porta-loo. Time was 5.15 and I made may way to the start line. Saw Sealboon on the side of the sub-4 pen, seemed very focussed so I did not trouble him. Didn't recognise anybody else.
Horn blows, away we go. First couple of clicks going as it typically does, some speedsters streaking away, some slowbies who have decided that they need to start in front, but the wide open avenue makes it less painful for everone. Stop at the telok ayer market toilet for a pee, good to get this out of the way early! Once the adrenaline kicks in, urine output will be minimal and I don't expect to need to use the loo anymore for the rest of the race. For the first 10k, fairly uneventful, was walk-breaking more frequently than expected as I couldn't properly identify stations with isotonic, so pretty much every water point I slowed downed to take a swig. Unfortunately, that meant each walk break was shorter than usual. Did this contribute to the crash? Maybe. Out of marina south and past the esplanade again. Huge crowds, which was nice and a good boost at this part of the race. Going better than expected at this point, clocking 5:30-5:40 pace and at the halfway point time was 2:01, just a little off my AHM 2007 timing. HR still under 162 average.
Now fully into the East Coast Park. Support was tremendous! Thank you volunteers. Was tracking an older gentleman who was running bow-legged. He was fast enough but I wonder what sort of impact this type of running biomechanic would hold for his knees in the future. At the 23km point, I see Freddy coming back own the other direction. Holy cow! What a smoking quick run he was doing! I am beginning to feel it. Pace average dropping off, now around 5:40-5:50 per km. Made the u-turn, back towards the city. The sun is now high enough to make a difference. I stretch my arms a little, and BANG, my whole upper back and shoulders cramp up. It was excruciating in the extreme and I almost stop running. I hang my arms down and push on. Pace is now 6+min/km. Legs are getting noticeably heavier, at 28km, its 2:41, still on target for a sub-4. A short while later, twing, and my left calf seizes momentarily. Oh no, the dreaded cramps. I've blown it, it was going to be a real struggle from here. And indeed, when I hit this wall, the fall was precipitous. In a matter of 1km, left calf, left thigh, right thigh, left hamstring, all started to threaten to cramp. I slow to a walk-run. For the first time, I gratefully accept deep heat, I have never ever used that stuff before. It seemed to work and the worst of the cramps were staved off. I mentally prepare myself to struggle for another 12km.
The rest of the way was pure agony, basically completely played by ear, shuffled when I could, walked when my legs refused to respond, stopped at almost every drink station. My lack of training and over-ambitious start had caught up with me. No chance of my heart giving out, now ticking along at 145/min, not even 85% max! Definitely the legs are rate limiting. Amazingly, still averaging around 7:30/km. I was going to come in PB! The last 500m, picked up to a decent trot so that I don't look too bad in the pictures :p.
Completed in 4:22.A PB by 6 minutes, despite being undertrained, hotter weather, less rest and being 3kg heavier. I think with a more discliplined and smarter program, better taper and race strategy, a sub-4 will be achievable by next year end. 2008 will be the year to try. Perversely, I felt as good about myself for having struggled through the last 12km and having run a good pace for the first 30!
Organisation:
Overall, a 9/10 for the organisers. Bag check was smooth and painless. Porta-loos seemed a plenty. Start point management was also pretty smooth with a nice clear avenue for folk to get to their starting pens. A 5.30 start is good, gives us a chance to get the miles in before the full brunt of the morning heat. Have not actually run the full in SG before, but apart from the first 10k in the quiet of Marina South, the rest of the way was quite well supported. Drink stations were plentiful, although it wasn't clear which had isotonic and which did not. Made my drink stop strategy a little messy. At the end, bag collection was a cinch. Well done organisers! Some feedback for improvement below.
Feedback to organisers
a. Get pacers positioning right
b. Get isotonic on all stations, or at least post in advance which stations will have them
Sunday, December 2, 2007
Personal Journal (SCSM2007)
This will be a long entry to reflect the prep I had for this race and also my observations of race-day events and my own performance.
1) Prep
I hadn't expected to do the SCSM this early in my running 'career'. Both of my marathons to date had been in the US in freezing temperatures. I had wanted to 'save' the SCSM to a later time I had started to run out of events to take part in. Ah well, events conspired to render my participation in US races difficult. Hadn't been travelling as much and had lingering ITB problems from the previous event in Chicago from Oct 2006, and therefore had pathetic mileage in training. So in July of this year, signed up for the local marathon. About this time, was when I became more active in SGRunners forum. So set up a 5 month programme, entered the AHM and NB realrun for prep, and determined to do a good one. No preset idea of what time to complete in, just needed to make sure I give a good account of myself.
2) Training
See above
6) Learning points
a. Get technical running socks
b. Use a cap/visor
c. Start taper 16-19 days before, last LSD no closer than 19 days to event.
d. Arm pouch is a no-go
e. Don't compromise on walk-breaks early on
f. Fibre diet is ok pre-race
g. Does deep heat help?
1) Prep
I hadn't expected to do the SCSM this early in my running 'career'. Both of my marathons to date had been in the US in freezing temperatures. I had wanted to 'save' the SCSM to a later time I had started to run out of events to take part in. Ah well, events conspired to render my participation in US races difficult. Hadn't been travelling as much and had lingering ITB problems from the previous event in Chicago from Oct 2006, and therefore had pathetic mileage in training. So in July of this year, signed up for the local marathon. About this time, was when I became more active in SGRunners forum. So set up a 5 month programme, entered the AHM and NB realrun for prep, and determined to do a good one. No preset idea of what time to complete in, just needed to make sure I give a good account of myself.
2) Training
What would I do different this time? I thought speed work was the key. Previously, being a marathon newbie, was pretty nervous about completing the event even, without looking like a complete idiot. Naturally the focus was on getting in those long miles to build up an aerobic and endurance base. The consensus from many different books and websites was that in order to run fast, you really had to train fast. How fast? I thought a 4:00-4:10 finish was a reasonable target, given my previous PB of 4:28. This time round, made sure I had at least 1 speed session per week, which usually ended up being hill repeats. Also, wanted to continue to build up an even better aerobic base. Alas, reality collides with theory, at the end of the day, only managed one LSD > 30km and 2 runs > 25km. All in all, would have considered myself significantly undertrained for the event.
Also, tried a shorter taper with my last LSD coming only 2 weekends before the event. It was probably a little too close for me.
Also, for the first time, used a camelbak for a few of my runs. I must say, it is a nifty invention. Will definitely make more use in the future. Mine is a small 1.5L version, but in truth could probably take 1.2L at most if it was to be used comfortably. When filled fully was pressing into my spine and felt better only after I swigged a few mouthfuls.
How did I set my target? I used the MacMillan race predictor which gives a comprehensive race time prediction based on real previous performances. With that, I had a target and training pace to use.
3) Equipment
My trusty arm pouch is turning out to be much more of a pain than I anticipated. I'd say it was a minor contributor to my near crash of this event. Whilst the previous Nike ones were good by not giving abrasions, this current black kit repeatedly caused armpits abrasions. Need to seriously rethink how to carry gear/food on runs.
Bought a pair of technical running socks for the first time the week before the race. Ran a 6k in it and it felt really really good. Only problem, with it being so thin, there was too much room inside of my shoe. Too risky to do something new at this stage. So reverted to my trusty cotton socks. At about the 35k mark, the socks bunched up and caused a horrid foot pain, to add to everything else going on.
Had an interesting exchange with a fellow forumer on the use of cap/visor in this race. My conclusion? It is invaluable! Just as a comparison, I took off the cap for a short bit on the return leg and I thought the glare and heat was intolerable. Next stop, a proper running visor.
4) Nutrition
So fibre or no fibre the days before a run? I must vote to go with your normal diet, no matter what it is. I switched to low fibre and although there weren't major issues, I just never felt entirely comfortable with it. No bulk for stools on race morning, but had a sense of constipation. Not really troubling but I think I'd stick with usual fruit and veggies.
On race, I knew they had bananas at 35k, so I could afford to eat stuff at 15k and 25k. As it turned out, ended up taking an extra mini-Mars bars with me so downed a Mars bar at 8k as well. A little sticky but as the drink stations are well posted, strategy was to slow down a short distance from station, chomp down the bar and then wash down with fluids. This works for me and somehow seems more pleasurable than gulping gel.
5) Race ReportSee above
6) Learning points
a. Get technical running socks
b. Use a cap/visor
c. Start taper 16-19 days before, last LSD no closer than 19 days to event.
d. Arm pouch is a no-go
e. Don't compromise on walk-breaks early on
f. Fibre diet is ok pre-race
g. Does deep heat help?
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