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.