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.
Showing posts with label polar. Show all posts
Showing posts with label polar. Show all posts
Wednesday, December 5, 2007
Tuesday, August 28, 2007
SBR and AHM, 26th August 2007
Army Half Marathon 2007
Have had a long lay off from racing after Chicago last October, due to BAD ITB problems. Thankfully, have had a few things occur that have made it right recently. 1) Saw my chiro, which isolated the problem, 2) Saw a sports medicine specialist, who got my foot type checked correctly and recommended the right shoes, and 3) Attended a sports injury talk at CGH, which finally gave me an insight to what the whole issue was.
Suitably prepared, I targeted the AHM as my first competitive run for the year, despite a less than good impression of the route and organisation last time out. Also this time, no pussyfooting and making this merely an LSD training session. If I were going to pay money and get up at 4 in the morning, it had better be worth it!
The difference in my training this time was a more focussed attitude on quality of training as opposed to quantity. As long as I got 1 LSD and 1 tempo/hill, and one or two "fitness maintainers" in a week, I was going to be happy. I believe this was very effective for me.
Week before the race, struck down with flu. Had one 12 clicker in at the start of the week before the flu got bad, and was simply laid up for the rest of the week till Friday. Snuck out for a light 4 clicker on Friday evening. Total mileage for the week....16km! Yuks!
Race Day. Flu lifted, legs feeling bouncy. This was going to be a great day! Indeed, it started well. Timed the toilet visits well, got myself to really near the front. Horn blows, away we go. Running by myself (which I prefer), I am doing 5:05 pace for the first 2km, it is too fast and I deliberately slow it down. No choke point going into ECP this year, which was a real morale buster last time. Hit the upslope, then saw the 2:30 pacer, running at close to sub-2 pace! Poor fellow, must have kenna arrowed by his CO or something. Distance reading on Polar is underestimating a little, its ok, this round foot pod calibration is a little off, as long as its by fixed factor, I can recalculate mentally. Down the bridge and I arrive at the 7km water point, my first stop. Typically, I would stop every 4-5km during training. This time out, with cool weather and good prior hydration, I was going to try a 2-stop strategy. So far so good, looking at a sub-2hr finish.
Turn into Fort road, heading into the parkway. Are those runners coming back down the other way ALREADY??!! Oh my Goodness!! Humbling to say the least. Nevertheless, in the zone now and chugging along. At around 10km, toilet stop at one of those park toilets. Now if you ever have to stop in the middle of run to urinate, BE CAREFUL! Being the highly trained athlete you are, your vagal tone is mighty high. Stopping suddenly to urinate may drop your heart rate and BP drastically.
Ok, more than halfway, still on course and feeling good. At 15 km, 2nd and final water stop. Sun up for a bit already and the air is warming up. A little later, foot pod goes wonky. Grrrrr........not the first time it has happened during a race! Garmin, here I come. Anyhow, pace info not really important anymore, run according to heart rate. Had been chugging along at 5:40 pace, HRM now going at 160. Told myself I will not allow it to get higher than 170, no matter what. Too much risk for an old ticker to bear. Little did I realise the poignancy of that thought at that time. Push for the last 2 km, finished at 1:59 according to stop watch. PB for the half, and plenty happy for it. It was a nice run. Route was good, no choke points, no traffic interruptions, plenty of water/isotonic stops. Well down Army.
Took a couple of bananas, had my drink, and headed straight for the train station. EZ-link card and cash is in my arm pouch, hate the idea of bag check (good decision, as it turned out). Home by 8.30, gave my medal to the elder boy (he's 4), and still got to church only a little late.
Had a late breakfast with church friends later. "How was your morning?", they asked........
"It was GREEEAAATTT!"
Have had a long lay off from racing after Chicago last October, due to BAD ITB problems. Thankfully, have had a few things occur that have made it right recently. 1) Saw my chiro, which isolated the problem, 2) Saw a sports medicine specialist, who got my foot type checked correctly and recommended the right shoes, and 3) Attended a sports injury talk at CGH, which finally gave me an insight to what the whole issue was.
Suitably prepared, I targeted the AHM as my first competitive run for the year, despite a less than good impression of the route and organisation last time out. Also this time, no pussyfooting and making this merely an LSD training session. If I were going to pay money and get up at 4 in the morning, it had better be worth it!
The difference in my training this time was a more focussed attitude on quality of training as opposed to quantity. As long as I got 1 LSD and 1 tempo/hill, and one or two "fitness maintainers" in a week, I was going to be happy. I believe this was very effective for me.
Week before the race, struck down with flu. Had one 12 clicker in at the start of the week before the flu got bad, and was simply laid up for the rest of the week till Friday. Snuck out for a light 4 clicker on Friday evening. Total mileage for the week....16km! Yuks!
Race Day. Flu lifted, legs feeling bouncy. This was going to be a great day! Indeed, it started well. Timed the toilet visits well, got myself to really near the front. Horn blows, away we go. Running by myself (which I prefer), I am doing 5:05 pace for the first 2km, it is too fast and I deliberately slow it down. No choke point going into ECP this year, which was a real morale buster last time. Hit the upslope, then saw the 2:30 pacer, running at close to sub-2 pace! Poor fellow, must have kenna arrowed by his CO or something. Distance reading on Polar is underestimating a little, its ok, this round foot pod calibration is a little off, as long as its by fixed factor, I can recalculate mentally. Down the bridge and I arrive at the 7km water point, my first stop. Typically, I would stop every 4-5km during training. This time out, with cool weather and good prior hydration, I was going to try a 2-stop strategy. So far so good, looking at a sub-2hr finish.
Turn into Fort road, heading into the parkway. Are those runners coming back down the other way ALREADY??!! Oh my Goodness!! Humbling to say the least. Nevertheless, in the zone now and chugging along. At around 10km, toilet stop at one of those park toilets. Now if you ever have to stop in the middle of run to urinate, BE CAREFUL! Being the highly trained athlete you are, your vagal tone is mighty high. Stopping suddenly to urinate may drop your heart rate and BP drastically.
Ok, more than halfway, still on course and feeling good. At 15 km, 2nd and final water stop. Sun up for a bit already and the air is warming up. A little later, foot pod goes wonky. Grrrrr........not the first time it has happened during a race! Garmin, here I come. Anyhow, pace info not really important anymore, run according to heart rate. Had been chugging along at 5:40 pace, HRM now going at 160. Told myself I will not allow it to get higher than 170, no matter what. Too much risk for an old ticker to bear. Little did I realise the poignancy of that thought at that time. Push for the last 2 km, finished at 1:59 according to stop watch. PB for the half, and plenty happy for it. It was a nice run. Route was good, no choke points, no traffic interruptions, plenty of water/isotonic stops. Well down Army.
Took a couple of bananas, had my drink, and headed straight for the train station. EZ-link card and cash is in my arm pouch, hate the idea of bag check (good decision, as it turned out). Home by 8.30, gave my medal to the elder boy (he's 4), and still got to church only a little late.
Had a late breakfast with church friends later. "How was your morning?", they asked........
"It was GREEEAAATTT!"
Monday, August 6, 2007
Running for My Life
Greetings,
its been an amazing 2 years for me as of today (Aug 6th 2007). Got kickstarted on running again, got my Polar HRM, and actually hit the road with some seriousness. On National Day 2005, actually got up in the morning, something I had not done since NS, and did 6 km, the longest distance I have run in years and years.
Over the ensuing months, lost 12 kg, completed my first 10km (SCSM 2005), and signed up for the 2006 Virginia Beach Marathon. To my knowledge, I was the only Singaporean at the race, which I completed in 4:32. Next stop, Chicago, done and dusted at 4:28. My wife had her own marathon up and down the Magnificent Mile.
Running has been an incredible change agent for me. If you are a doubter and reading this for the first time, don't wait anymore. Buy a pair of shoes and JUST DO IT!
its been an amazing 2 years for me as of today (Aug 6th 2007). Got kickstarted on running again, got my Polar HRM, and actually hit the road with some seriousness. On National Day 2005, actually got up in the morning, something I had not done since NS, and did 6 km, the longest distance I have run in years and years.
Over the ensuing months, lost 12 kg, completed my first 10km (SCSM 2005), and signed up for the 2006 Virginia Beach Marathon. To my knowledge, I was the only Singaporean at the race, which I completed in 4:32. Next stop, Chicago, done and dusted at 4:28. My wife had her own marathon up and down the Magnificent Mile.
Running has been an incredible change agent for me. If you are a doubter and reading this for the first time, don't wait anymore. Buy a pair of shoes and JUST DO IT!
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