Before The 23-Hour Flight

I’m already on leave and packing up for NYC. NYCM will most likely be my last marathon for the next 1 year due to work reasons. To run a good marathon takes too much time commitment. With that statement I hope I’ve not put a damper on the distance. I love the marathon for all the preparations that one needs to put in, the history and tradition of it, the legends who have mastered the race, the chance to tread the same paths as these masters, its challenges that parallels Life, and the heroism of mortals in rising above their limitations to conquer the distance. When I sign up for one, I always try to train my best even though most of the time the training will be patchy. I paid dearly for treating Sundown Marathon as a walk in the park. Moral of the story: Treating the marathon with respect means according it a proper training regimen.

Next year will see the completion (hopefully!) of a 3-year mega project that I’ve been part of and I’ll basically be neck deep in it. As much as I’d like to be pursuing my marathon goals, it will not be realistic of me achieving it. I’ll probably miss StanChart’s inaugural sponsorship of the KLIM in May but that’s life. I may still be able to "bluff" my way through selected shorter races and record PRs too!

I digress. Before I hop on the plane, let me just record my thanks and appreciation to all of you - Luc, Frank, Choi, Lawrence, Loke, Kit, Anil, the Younglings - for being there at one time or another during my training for my 10th. I remember clearly just after completing my 2nd Penang Bridge Run (the 22.3K category) during my school days, I couldn’t imagine doing another round of the bridge to complete a marathon distance. 10 isn’t many by others' standards but making NYCM as the 10th is a dream come true ever since following the race annually in Runners World during the ‘80s. Who knows, after watching the race live on Eurosport this Sunday (9:30pm), it could be your race destination too. Even after last year’s no-go, I’ve never doubted it that I’ll make it there. I'd like to thank Nike Sales Malaysia for the gear support and wear-test opportunities and Powerbar for taking care of my sports nutrition needs.

Having Geraldine along for the adventure is a bonus – just watch out for her bursting off Wave 2! The experience is so much more richer and memorable with a fellow runner tagging along. So thank you for coming along for the wild B2B and Hell Week runs with me. Train well for your upcoming races and I’ll see you on the roads when I come back. The next posting should be on the trip and race report!

Ps. Justin, if you’re reading this, make sure we stick to our dream of doing the running pilgrimage of Coos Bay, Portland, Hayward Field, Boulder, and run the infamous 22-mile Waitakere Mountains course that once reduced Snell to tears. Even if it’s only after our retirement, we WILL do it! Hopefully the exchange rate will be more forgiving then.

All My Bags Are Packed

Notables: Nike ACG reversible jacket (green thing on my Deuter backpack). Orange plastic bag contains all my race gear including race fuel, like Powerbar and gels. Some items will be disposed once the race starts while others will be checked into the UPS baggage deposit. I loaded 2 sets of top to suit the weather conditions. Chances are I'll be racing in a short sleeved shirt and long tights. The clear bag next to the orange one contains my post-race dinner apparel and mini toiletries to be deposited in Mohan's hotel where we will be showering. What you don't see is the Lunaracer in the backpack!

In the backpack are stuff which may be used in-flight (inhaler, toiletries, lens lube) and immediately after arrival. Also in the backpack are stuff that I can't afford to lose such as the 205, gloves and other basic needs.

Even till late today, I was still rushing this and that and I'm quite tired actually. Before I knock off for the day, I'd like to thank everyone for the wishes. While there's no time target, I will certainly do my best!

Best Day Ever

The Abebe Bikila Award 2008 Goes To...

I read in the NYRR website that a blog has been setup for the marathon. You can check out the fantastic postings here.

The Abebe Bikila Award is given annually to an individual who has made an outstanding contribution to the sport of distance running. Past winners include Fred Lebow, Frank Shorter, Bill Rodgers, Tegla Loroupe, and Mayor Rudolph Giuliani.



And this year, Lornah Kiplagat joins the honor roll of past winners for her charity work with children in Kenya. The award will be presented to her before the start of the International Friendship Run on Nov 1st outside the United Nations building. Kiplagat is a Kenya-born Dutch whose versatility saw her win races ranging from 5,000m to the marathon. Her amazing charity work, realized through the Lornah Kiplagat Foundation, focuses on a variety of causes for the Kenyan children, specifically girls and women from education to health.

Nike Lunaracer+ Review

My love affair with the Lunar series continue with the trialing of the Lunaracer+. Being one half of the 2 models released by Nike which feature the space age Lunarlite foam, the racer took my running experience to another level.

When Wong (EKIN with Nike Sales Malaysia) handed me the shoebox, I had to shake it to ensure that the shoes were inside and when I opened the package to reveal the shoes, my colleagues were astounded by its lightness. One remarked that if thrown at someone across the room, the shoes may not reach their destination and if used to smack someone, it may not cause any pain! While I won't try out the latter theory, I certainly want to test them out as quickly as I can. I made a visual inspection of the shoes and saw that the midsole construction looks that of the Trainer [review]. The main difference is on the upper. Instead of the Trainer's white mesh, the racers sport a grey white translucent paper-like material. No visible stitching are seen. In their place, certain stress points had additional strips of yellow suede "welded" or crimped to the upper. Threads of Flywire interlaced the upper material providing just enough structure to support the shoe shape and the wearer. The sockliner is a thin foam and under the left piece is the spot for the Nike+ sensor. The outsole difference is less apparent. What's obvious are the more liberal application of the BRS1000 and solid rubber plugs for better durability.

I made the right call by opting for 1/2 a size larger for the racer. The shoe fits like a glove and here's where the next difference lies - their lack of weight. At 5.5oz, they are nearly half the weight of the already lightweight Trainers. The racers are low profile (see Notes section) and you'll feel your calves walking around in them. With a planned 21K the next day, I limited my first run to a 5K and try as hard as I might, I had a hard time slowing down! I didn't know if it's the build, weight or material I just automatically ran in a light and efficient manner. Tap and go, tap and go. More mid to forefoot landing than on the heel. I simply went faster and couldn't wait for the tougher run the next morning. 21K later, I was astounded. My calves and shins were just a bit sore but that was the legs adjusting to the lower ride. Since the first 2 runs, I've put the pair to some really hardcore workouts which included back to back long runs at different pace. The racers defy logic - mad science at work.

Consider the following facts:
1) I've not worn any kind of shoes below 9oz. I'm just not biomechanically efficient enough. Yet I was happily running in these 5.5oz babies chewing up the miles.

2) The legs didn't feel trashed. I managed 166K mileage over 9 days which included 3 back to back long runs and several shorter workouts with only a day's rest. The longest run completed so far in them was a 32K done at marathon pace.

3) Durability is top-notch. After over 100Ks in them, even the "nipples" on the outsoles are still there. Pulling on the racers give you a boost of confidence. You run lighter and faster. I saw my running form improved and ran faster in training than in race. They totally eclipse my hitherto favorite, the Lunar Trainer and that's saying a lot, since the Trainers can certainly hold their own. The Trainers are better ventilated. It felt warmer in the racer. I spoke to Wong and he confirmed that said that this could be due to the upper material used to support the utilization of the Flywire. The typical mesh won't hold the fibers, so a stronger material was used. In conclusion, all I can say is that I'm completely bowled over by the racers. Prior to them, there is no way on earth that I can wear shoes this light but they have everything a weekend warrior needs. I'm all the more efficient and faster runner because of it. If you think the Trainers are good, wait till you try the racers. It dispels the notion that a shoe this minimum and light can't be worn by non-elites. But you've got to wait just a wee bit. Both the Lunar Trainer and Lunaracer are now available at the Nike stores.

Notes
As you can see from the photos on the left and bottom, the shoe is really holding up with the mileage work. I’ve since logged over 170K in them and the outsole looks just a little worn, which is really good for a racing shoe. Needless to say the shoe is Nike+ enabled, so you can wear it with a Nike+ Sportband.

The Lunaracer is definitely built like a racer. According to a shoe techie, the racer’s heel is 6mm higher than the forefoot. The racer’s forefoot is 16mm while the rear is 22mm. The forefoot-heel ratio of 6mm is half of a typical training shoe’s build. The Nike Free 3.0 is 19/23 (4), Free 4.0 is 17.5/23.5 (6), Vaporfly 21/33 (12).

For: Efficient, lightweight runner seeking an ultralight, responsive yet stable cushioned shoe for speedwork and racing.

Not for: Runners seeking more stability should look to Nike’s stability models such as Structure Triax and Equalon. A bit of pinching on the right shoe when toeing off. Some may encounter rubbing as well.

Bottomline: Wear socks that protect the heel and instep area, especially where the shoe flexes. Experiment with various lacing configuration. The Lunaracer is the shoe you’ll want to wear if you’re gunning for a personal best.

For more photos, check out the published review here.

37519

NYRR has released the bib numbers for the participants and mine's 37519. Besides being an identity on the roads, bib numbers play a significant role on how you'll be started on Nov 2. The bib is color coded (every colour means something) and you can tell a lot by just the colours of the bib background and number. I imagine my bib to look something like this. Let's see if the actual one comes anywhere close to my imagination.



37519 means that:

- I'm assigned to a Wave 3 Blue Start. From the corral chart, I'll be in the first block (otherwise known as "A" Corral) of Wave 3. I hope that there's a suitable pace team in the same start.

- my staging area will be at the Alberto Salazar Village (ASV). This is the first "village" that you'll get to once the bus drops you off. It appears to be the largest but then that means it will also have the biggest crowd.

- there is a chance that at least for the first 2K (up and down the bridge), I'll have an easier passage. A good thing that the NYRR will be enforcing the wave and corral queues. My start is 10:20am, so I reckon they will start calling for runners from 45 (9:40am) to 50 minutes (9:30am) before then to make their way to the start.

- I'm going to be on the upper deck of the bridge and therefore have a more spectacular view. Maybe some eagle-eyed friends can spot me on TV?

- I should be checking in my baggage with the UPS truck # 37. Trucks are sorted in incremental of 1000 according to bib numbers.

- I'm exiting the park at the finish at the 77th Street of Central Park West. This is the first exit. The next exit is 4 streets northward meaning more walking.

I'm really not too concerned about which one I'm in, just terribly curious. I'm hoping that detailed information will allow first timers to feel less intimidated.

17 more days! I'm so freaking excited now!

A Near Miss

If not for Lawrence's SMS, I'd have missed this morning's planned 35K. Alas I somehow slept through 2 alarms! I'd not time for coffee, just enough to pack up the drinks and go. Time taken to reach Bukit Aman from Puchong? 30 minutes! A new record for me. Both Lawrence and I got in at the same time.

Up to 22K, I felt OK. It must have been due to chasing down Geraldine that I probably lost steam not long after. Since I was running the World Wide Half Marathon (WWHM) as part of my workout, I didn't go all out for the WWHM. My timing of 2:06.47 was quite slow, but I'm OK for it.

With 4Ks to go, Lionel and a boxer put up a hilarious show when the mutt, thinking that Lionel wanted to play, chased his a good 500meters. The sight was so funny with beast losing out to the runner eventually. When I drew near, I saw that the poor mutt's tongue were hanging out obviously exhausted. Lesson learnt for the mutt: Pick the correct runner to chase!

Finishing was tough and I decided not to pursue the last 5K. I'm convinced that I needed to slow down and take it easier. I noted that there was some slight swelling on the right archilles when I had a bad blister a couple of weeks back. This area needs some icing and massaging tonight.

I'll lay off running the next 2 days and will hop onto the spinning bike instead.

I received the hardcopy NYCM Official Handbook today in the mail and it looks beautiful!

I look very beat in the photo. Photo courtesy of Frank.

What I Did On Raya Week (aka 10 Things I Learnt Hitting 110K)

Disclaimer: What I've done is not for everyone. In fact, it's downright discouraged for 80% of local runners out there. Doing so will risk injuries and burnout. Although I didn't feel it, it can be physically and emotionally draining to log so many miles. You need to have been regularly running, preferably in a training program logging averagely 50K every week to carry it off. You'll be basically, like what another hardcore runner Justin "Nurotevil" Lee said, "jumping in and out of your running clothes.".

Despite emerging quite fresh from the tough week (I actually logged 166K over a 9-day period), I don't think it'll be anytime soon when I embark on another such streak (see point 4 below).

1) Eat More

If there's one thing that saw me through the adventure, it's food. I'm one who don't particularly pay attention to what I eat. Broadly I just stay away from oily and too much fried stuff, and eat more carbs and lean meat. Before starting those runs, I will drink a cup of black coffee before I leave home and consume a cereal bar and a Powerbar Triple Threat en route to the meeting spot. I found that by doing so prevented me from bonking on the run. Even without the usage of gels, I could still cope with the pace. Getting food into the system after a long run is equally important. I chew on a Powerbar and a tumbler of Powerbar Recovery drink on the drive back from my workout. Carbs and protein are both required not only to ensure fuelling and recovery but also for the prevention of illness too. The Hartamas-Solaris route is never easy to run, as many newcomers and long absentees will attest, and you'll need fuel to cover it.

2) Having A Support Team Helps

Runners who are parents thinking of pushing their mileage need to know that they can only do so if their household folks are willing to bear with your lifestyle. If you're a parent, the kids need to be taken care of. If you're "maid-less", there are household chores that need to be done. If you're both a parent and "maid-less", like me, you've got to be prepared to forego the post-run afternoon nap. Don't worry, you'll get used to it after awhile. Of course, 3 cups of strong coffee help. If you can find pockets of time, nap. Sleep is very important for recovery and staving off illness. Sleep is something I need to get in more.

3) It's Good To Have Other Friends Who Are Crazy

It makes it easier if you've some friends to tag along be it part of the way or all the way. I've been fortunate to have Luc (2:50 PR) who had been with running with me for all the long runs as well as Geraldine, Frank, Choi, Loke, Lawrence for most of the runs. Not many are willing to wake up at 5am on weekends and only these guys are hardcore enough. As a group, there are greater motivation to crest the tough hills or through the tough last third of the long run. And yes, we have priority parking at the meeting point - think of us as Platinum status members! Hats off to them!

4) You Need Time

Let's face it. Most of us are busy professionals with day jobs and other commitments after work. You'll need at least an hour for workouts up to 10K (depending on your speed) and 4 hours for each long run (including travelling to and from home). It was only due to having the long Raya holidays smack in the middle of the week that I managed to put in the back to back runs.

5) Stretching

I stretch throughout the day. In the showers, on the floor while playing with my kids, while doing the dishes, vacuuming and mopping, on the bed before I sleep.

6) Cross-Train

I'm stronger due to the spinning sessions. You can probably reap the same benefits through other low impact exercises like swimming too. But spinning are much more convenient, can be done indoors at any time (with the TV on) and mimics the running action more closely. I'm still a newbie at spinning but over time, I should be able to put up with more punishing and longer rides.

7) There Will Be Aches

Of course there will! You'll wake up with tight legs and a tired body. But get moving and they will loosen up. Though these kinks are normal muscular aches, you should also pay attention to any pain that seems out of place and sharp, for which you should seek rest and treatment.

8) Shoe Rotation

I’m thankful to have the support of Nike, so shoe rotation has never been an issue. I've rotated between the Vomero 2+, Triax 11+, Lunar Trainer+ and Lunaracer+. The principle behind shoe rotation is to allow the shoes to recover from the previous workout. The shoes' midsole go through many cycles of compression and "bounce back" during a run. I read from the Running Times magazine that shoes regain their protective and cushioning properties 24 hours after the previous run, so it helps to have a fresh pair ready to go the next day. And you wouldn't want to be wearing a pair of squishy shoes wet from yesterday's downpour, right?

9) Mixing It Up

In order to "survive" the week, you can't possibly run every workout hard. It doesn't make sense from a training perspective nor do your body any good. My century week comprised of 10K spinning (M), 5.2K run (T), 25.8K run (W), 27.9K run (T), 7.9K run (F), 10.5K run (S) and 31.7K run (S). The Tuesday and Friday sessions were done at easy effort with the iPod while the Saturday run were in very hot conditions at 11am at moderate pace. The long runs were a mix of easy to threshold and tempo pace. All of the long runs were done on undulating to very hilly routes and were usually on negative splits.

10) Enjoy

It's hard to understand this but I enjoyed racking up the miles. To be sure, it was tiring on some days but there were less "Oh, do I have to do this?" than ever before. There was certainly some element of motivation for me as I see my training log (yes, it's a good idea to keep a training log) edged nearer the century mark. Once past the first few Ks the tightness in the legs and the doubts of completing the long run dissipated to be replaced by elation in the end for having nailed another long one. During interviews, the pros often said that they enjoy their training, and that if one day the fun is gone from the workouts and races, they will quit. It's true. It has to be fun and enjoyable to be doing that kind of volume. And part of the fun comes from working out in a group.

The following are key moments that I faced in the week.

There were 2 days when I failed to hit the targeted mileage. The first was on the 2nd day of Raya holidays, when my carelessness of not bringing my socks resulted in blisters in a few spots of my right foot. The skin at the heel were rubbed off while 2 watery blisters developed on the instep. I was fortunate to have Geraldine as company as I limped towards the finish, cutting through a shortcut. Prior to that happening, I'd been compensating too much by running on the forefoot, causing some degree of soreness on my right calf. At one stage I even went barefoot to try to relieve the pain. In the end I had to settle for a 27.9K instead of the planned 30K.

The marathon gang with Ronnie’s 21K group

The next day despite the calf soreness, I jogged close to 8K in the evening to loosen the muscles up. There was a light drizzle but it was a nice relaxing outing despite the slight discomfort.

Saturday's plan for a 15K was derailed by an early morning thunderstorm. It was frustrating and short of shaking my fists at the heavens, I vowed that the weather was not going to deter me from achieving my week's mileage. So after clearing up the chores and making sure that the kids are attended to, I headed out for a run in the sun. It was hot and sunny, but I had my shades on and made sure that I hydrated well. In the end I managed to cover 10.5K, which wasn't too bad. Bonus was the sexy tan lines I ended up with.

The pinnacle of the week was capped with a 31.7K with the group. I ran some parts with Choi and Frank, some parts with Luc - who was struggling with his squishy shoes - and Geraldine. Mostly I was alone, even though there were many other runners plying the Hartamas route that morning. With the kids at my brother's place, the wife and I went for a foot reflexology a short drive away.

After yesterday’s 31K, with Ronnie’s 21K group again

My legs are fine today and I had a big lunch of Cantonese noodles, fried rice and McD milkshake. Nevertheless I'm taking the day off running. If I don't get home late from work, I'll put in a spinning session. A celebratory can of Heineken awaits tonight.

What Wave Are You In?

As the countdown begins, the NYRR are releasing more and more information regarding the start assignments. The wave assignments are now posted if you sign in to your runner profile (the info is not in the entrant database).



I've been assigned to Wave 3 which is the last wave. The start time is 10:20am. While I'm not 100% happy when I learnt about this (they take the last marathon timing instead of projected time when assigning), I decided to put my trust in the NYRR to ensure that regardless of which start one is assigned, the runners will be spaced out sufficiently enough to ensure a smooth running. Afterall, the difference in timing between Wave 2 and 3 are just 20 minutes. The plus side is that Wave 3 runners will have the shortest distance to cover. We will exit to the West 77th Street. We can then choose to wait for our posse to finish before taking the 1 train at the 79th St & Broadway to the hotel for a shower. What will ultimately count on race day after training is the ability to run according to pace. Obviously if the wave starts allow the runners to be spaced out, it can only help all the runners. There were some feedback that the Boston Marathon organizers implemented this process quite well.

If you take a look at the chart below, Wave 3 will put me in the largest range of bib numbers, from 37000 to 54999. They're just numbers but I can't help to be in awe of the sheer size of the number. In local races, my bib numbers are nearly always below the 100 range.



Then comes the question of which start line - Orange (designated Grete Waitz Village), Blue (Alberto Salazar Village) or Green (Tegla Loroupe Village). From the layout map of the Fort Wadsworth holding area, the Orange and Blue starts will run on the upper deck of the Verrazano, while the Green runners will hit the lower deck. Upper deck accords a more spectacular view but the runners have to contend with a steeper start. Runners on the lower deck will encounter a lesser climb, poorer view and are advised to stay away from the sides to avoid being peed on from above! It also appears that toilets are in abundance. Runners for the Orange and Blue starts also need to walk less from the shuttle drop off and UPS trucks.


Click to enlarge

Finally within each start are the corrals - A to F - from the fastest to the slowest. I suspect runners will be arranged according to their estimated finishing times. Depending on how the corral is segregated, I believe one can still seek out the correct pace group. I'll need to keep a look out for the orange balloon for the ING pacers. Specific corral assignment and bib numbers are still not released and I suspect will only be published with the race pack pickup postcard.

NB. I consulted with several forums and it appears that Wave 3 is the preferred section as you don't have to be at Staten Island so early and also enjoy the shorter walk to the exit at Central Park West.

Paula Radcliffe's Running '08

Well, it's official. The women's marathon world record (2:15.25) holder and NYCM defending champion will be back this year! I'm hoping that she turns in another thrilling performance this year following her "poor" 23rd placing in Beijing, ensuring that in Beijing both the men's and women's marathon world record holders ended up with no medals. Haile bounced back with an out of this world performance by breaking his own world record at Berlin and now I'm wondering if Paula is ready for a great performance after her string of injuries. Obviously New York isn't a fast course but if she can dig in for a battle with Kara Goucher (whom she lost to in London earlier this year), it should make a good race. With 2nd placed Gete Wami and barely-out-of-her-teens Dire Tune also in the mix, who knows?

For a recent interview with this fierce competitor please head on to Runners World.

The foursome join Olympians Abdi Abdirahman, Magdalena Lewy Boulet, and Katie McGregor, upcoming youngsters Jason Lehmkuhle, James Carney, and Josh Rohatinsky in the elite category to toe the line on Nov 2nd. Then there's former champions - Hendrick Ramaala (2004), Paul Tergat (2005) and Marilson Gomes (2006). Even after losing Lance Armstrong to Chicago, this year's NYCM will still pack a hefty star power.