Ramblings of Running Roentgen

Weekend LSD

2011-06-10T20:30:00.002-05:00

Time to drag out those old bones again.

Though postings on this blog have been sparse (I apologise...), running has continued to fill my time whenever possible. Notwithstanding the apparently ever increasing work demands, heading out for a run still brings a smile to my face after all these years. Granted, the joints ache more and muscles are less supple - indeed, my therapist had a good laugh relating how inflexible I was - but the feeling of running free is still as enticing as ever.

There were previous grand plans for a Maui Marathon in September. Sadly though, it coincides exactly with a work commitment so I have to pass on that for now. So the next major event will be the Army Half Marathon in September, followed probably by the Standard Chartered Marathon in December.

I had a bit of trouble dragging myself out of bed this morning. A phone call around midnight interrupted by pre-LSD sleep. Thankfully, it wasn't anything critical :) But after hydrating myself and getting the necessary gear in order, I was out the door. The pre-dawn air was thick and heavy. The past few days have been exceptionally hot. If even the early mornings are warm, you can imagine how searing the heat is at midday.

I plodded along the quiet streets, arms swinging gently by my side and eyes focused on the road ahead. A few late night stragglers were still roaming the streets, remnants of the parties from the night before. A group of them was crowded around the street crossing ahead of me, but they appeared benign enough so I continued past them without a detour.

Shuffling along my planned route, I tried to adjust my stride to a more optimum rate and length. Barely 2 km into my run, I was already drenched with perspiration, thanks to the high humidity. The occasional car would pass by, with the decreasing pitch of its engine aptly demonstrating the doppler effect each time. With each step, I left the emails, to-do-lists, complaints, workplans, office politics, worries and other unimportant urgent matters behind.

The Dunearn-Bukit Timah stretch was much busier. The massive on-going MRT construction here seems to be taking forever, but I am sure the residents and students in this area are looking forward to the opening of the train stations. Weaving in and out of the various construction detours, I soon cleared this giant construction area and back on the straight and narrow.

The Ghim Moh-Clementi canal stretch is always a fun one for me. This clear 2 km segment without vehicles is always filled with other runners and walkers. Very nice to be amidst other people on the weekend exercise routine. People-watching helps take my mind off the fatigue that starts to set in at this point (about the 13-14 km mark).

Home stretch for me is the Alexandra Park connector. Recently rebuilt to become a water recreation area, it is also a popular spot for senior citizens to stroll and admire the water in the giant canal leading to the Singapore River. Will share some pictures next time :)

All in all, a good enjoyable easy run. Nice to oil the joints and stretch the legs a little. Seems like things should be on track for AHM in about 2.5 months :)

On the road again :)

2011-05-31T10:42:00.002-05:00

It was a very busy day. Major career decision at work, finally made after many months of prayer and pondering. Feels good to finally close that pre-decision chapter, and be able to move on and focus on the road ahead :) It is a tad sad to close this very meaningful chapter though -- will miss my team and the good friends that I have made. I hope that the year ahead will be a fruitful and enriching one.

Am now sitting at the airport departure area. By sheer luck, I found a way to sneak into the first class lounge, obviously not something that I am used to, but am definitely not complaining :P

So looking forward to the flight, being uncontactable, relaxing and getting away from all that have been preoccupying me the past few months ....

Washington DC, here I come!

Dear friend...

2011-05-19T05:15:00.002-05:00

My dear friend TS passed away yesterday after battling advanced cancer for over 2 years. He was several years younger than me, but had wisdom beyond his years. I always admired his witty humour, sincerity, organisational skills, deep care for people, remarkable intelligence and positive outlook.

A few of us managed to steal some time a couple of weeks back to spend time with him and his wife -- that was such a special trip, where we shared many hours laughing and reliving happy memories from years past. Those were the most meaningful days I've spent in such a long time.

TS, amidst all your suffering, you showed us that strength and wisdom are not dependent on age. In facing death, you taught us how to live. Thank you my dear friend. Rest in peace and enjoy God's comforting embrace...

Happy 2011

2011-01-01T21:50:00.003-06:00

Found this title page from Garmin Connect fascinating -- a real time update of all the miles clocked by Garmin users from around the world who use the website. Quite amazing if you think about it. Imagine if we could find some way to harness or store that energy...

Looking back, 2010 has been a year of post paucity for me. With work commitments ratcheting up several notches, it was unavoidable. At least, I still managed to steal in time for several runs, and squeezed in the 'mandatory' annual marathon. That would be marathon #9 for me, escluding North Face Ultra which was done on a whim in 2009. Running-wise, it was disappointing to have a recurrence of my plantar fasciitis, although it is on the left heel now compared to the right more than 10 years ago. Hope to be able to recover from it as soon as possible.

C and I had a very pleasant and peaceful new year's eve. We did something different this time -- we spent the night cycling along the coast, and were surprised by the large number of people camping out in tents by the beach, many having spent a great deal of effort setting up large barbecue pits with lots of food. It was nice to soak in the festive atmosphere and smoke from the grills as we cruised by along the waterfront. Peaceful. Nice :)

The last hour before the turn of the decade was spent reflecting, praying and talking about the events of the past year, and our hopes for 2011. Dinner was a simple crock pot meal, with a recipe lifted of the web. Vegan Layered Dinner -- simple and no frills. But absolutely delicious :D

We began the new year in a similar manner to how we ended the last. Enjoying the waterfront, but this time on foot along the river. Confetti was strewn as far as the eye could see, and plenty of people were sleeping on the sidewalk, presumably recovering from their hangover from the overnight countdown party by the bay.

Wishing all my dear friends a very happy, blessed, healthy and run-filled 2011! :D

Standard Chartered Marathon Singapore

2010-12-04T20:26:00.004-06:00

I literally just walked back home after the marathon. The great thing about this year's rendition of the race is that the start and end points are within walking distance of home. How perfect :P

It was a treat to start in the heart of Orchard Road. Surrounded by the Christmas lights, the opening stretch of the race was a sight to behold. It seems like the organisers specially arranged for the shopping centres and street lighting to be specially turned on for our race.

Weather-wise, we couldn't have asked for a better start. With rain pouring down most of yesterday, the ground was cool and the weather forecast was for a cloudy day ahead. The cool pre-dawn air was very refreshing for the runners as we charged down the opening stretch of the race.

I was apprehensive about this race, because of the recurrent plantar fasciitis in my right heel, and the bad experience of extensive cramps during the 30 km race a few months back. Although I managed to clock a few long runs in the past few weeks, psychologically, I was concerned that I would hit the wall even before 30 km. In the days leading up to the race, I had demoralising thoughts of hobbling the final 12 km to the finish, grimacing all the way.

In view of the PF and possible cramps, I held back as much as I could during the first half of the race. During the first 12 km, literally thousands of runners must have overtaken me. I was progressively engulfed by the 4:15 pacers, and shortly after, the 4:30 pacers. I did a double take when the 4:30 group passed me -- was I completely off pace? Fortunately, it was confirmed that the 4:30 pace group was going a tad fast when we crossed the 20km mark at 2 hours.

It felt wonderful to cross the halfway mark. By this time, the sky was bright, but the air was still cool. The clouds had begun to dissipate, so a hot sunny morning was on its way. I dug in a little deeper and tried to increase the pace. Spotted an elderly runner, probably in his 70s, who seemed to be running around my pace. Decided to try to keep up with him as a distraction.

At around the 32 km mark, I started having the familiar first twinge in the calf. A premonition of cramps on the way. I switched my stride and made an effort to stretch a little at each water stop. So far, everything felt ok. I knew there was a long uphill stretch up Sheares Bridge at the 37 km mark. That would probably be a make or break stretch. I wondered if that segment would be cramp central.

It was a very pleasant surprise to spot familiar faces during the run. Gentle was running near me during the 20+ km mark, and Charlotte overtook me at around 32km. Also saw Lady Ice dragging her famous tyre during the race. Each friend I bumped into gave me a much needed psychological boost.

Finally, the 37 km mark came into view. This was when the 'nightmare' started. We converged with the 10 km and half marathon runners. It was a massive human jam as far as the eye could see. I was on pace for a sub 4:30 finish, but the literal collision with the 3 hr half marathoners meant that I had to zig-zag constantly to try to keep running while the majority of the rest were walking. I could sense the deep frustration of my fellow marathoners who were desperately trying to find little gaps between walkers to keep up a decent pace. I wanted to give up during this portion. With the hot morning sun blazing down, hemmed in on all sides by walkers, and fighting off the impending cramps, the final 5 km looked impossible to complete.

I retreated into that little space in the mind that all runners discover. A hidey-hole where I could just keep myself calm, and chug along constantly. Thankfully, after about 2 km, the crowd started to run again as there was a downhill segment.

The final 3 km was all mental. Indeed, I had to have a mental problem to want to subject myself to this torture each year. Small shuffling steps, meandering between walkers, and burning that last ounce of glycogen in my muscles, I kept going until the familiar sight of the Esplanade Theatres came into view. There was no giving up now. Not even the heat could stop me.

Arms up in the air, I finally crossed the finishing line, unofficially with a time of around 4:23 :)

Running in the rain

2010-10-30T20:52:00.000-05:00

Wait a minute... was that a peal of thunder?

Muttering under my breath, I stepped up to the window to glance outside. Indeed, raindrops were splattering onto the shiny pavement which reflected the glow of the streetlamps. It was barely past 5 in the morning, and I was all psyched up to squeeze in a long slow run.

The past 3 weeks at work were crazy. With so many urgent matters to attend to, even the ad hoc runs were sidelined. It didn't help that the small window of opportunity last weekend was thwarted by unexpected thick haze due to forest fires in the region.

So you can see, I was all set to run. The downpour became more intense as I snacked on my peanut butter sandwich and arranged my running gear. The moment of truth had arrived -- should I carry on, or just call it quits and head back to bed. The runner's itch was so intense, there was no backing out now. I engaged the running prep gears and went to auto-pilot. in rapid succession, I had mixed my gatorade, filled up my hydration pack, waterproofed by cell phone and put on my running attire.

Stepping into the parking lot of my apartment, I was greeted by cold gusts of wind (ok, probably not cold as in "Minnesotan nose-fallin-off cold", but still, unexpectedly cool by tropical standards :P ). For a moment, my runner's will faltered slightly at prospect of being drenched in cold rain right at the start of the run. Fortunately, my Garmin watch rapidly got a satellite fix, and soon I was dashing through the downpour.

It was fun at first, and I actually invested effort into avoiding the huge puddles and streams of water that gushed along the sidewalk. Soon, my feet were soaked, and there was no longer any point in trying to bypass these water obstacles. After 2 minutes, I was completely drenched, and thoroughly enjoying myself :)

Memories flashed back to the Twin Cities Marathon of 2009, when a heavy downpour greeted us marathoners midway through the race. It as really cold and I remember my fingers becoming stiff and pain from the low temperatures. Notwithstanding the drudgery of racing in the rain, it turned out unexpectedly to be my best and most enjoyable marathon to date. Perhaps there is something special about running and rain for me. Some of my most enjoyable training runs have also been in the rain with good friends training together for a race.

I soon settled into a nice running rhythm. One great thing about rain-running is that you have the paths almost completely to yourself, save the handful of other crazies who dared to venture out as well. I spotted one runner doing loops along a sheltered underpass that couldn't have been more than 100 metres in length. He looked miserable and I wondered why he didn't just carry on in the downpour. About 30 minutes in, I saw another marathoner (judging by the number of bottles of isotonic coloured drink he had on his race belt, he had to be a marathoner or ultramarathoner) gleefully out for his run. We bade each other a brief 'good morning' and went on our separate merry ways.

The trail by the waterfront was still dark, and the waves on the bay were higher than usual. With the constant roar of the rain, and the swaying trees by the trail, the moment seemed surreal as I sipped on cold gatorade while continuing to plod along the path, engrossed in my runner's world where everything distilled down to the simple act of putting one foot before another, and then repeating the whole process till I was back where I started.

This year's marathon will be a tougher one for me. The lack of adequate training time has taken a toll. Three weeks ago, at the Newton 30 km run, my drop in conditioning was evident after the 20 km mark when massive cramps set in. Up till then, I was set to complete the distance comfortably under 3 hrs. But the spasms and cramps in both legs and my neck reduced me to a hobbling walking participant for the final 7 km. I felt sorry for myself as I inched along the path, wondering why my legs had failed me. I wasn't short of breath, and there was still plenty of cardiovascular reserve. The issue was plain and simple - my muscles were not as conditioned as before, and without the requisite miles, it was not possible to sustain my desired pace. It was a tough and humbling lesson for me, and a timely reminder that every distance has to be respected. In the end, I clocked 54:17 for the 1st 10k, 52:31 for the 2nd 10k, and 1:14:35 for the last agonising 10 km.

So for today, I did not want to push myself. There were only two aims: 1) To clock more than 30 km, and 2) to come back without cramps :)

As each kilometre rolled by, my spirits lifted as I was finally doing a long overdue LSD run. I focused on simple things like getting adequate hydration, taking my energy gels regularly, and paying attention to my stride. My left-sided plantar fasciitis was acting up after the recent 30 km race, and was still hanging around despite my efforts to treat it -- thus, stride was a special focus for today's run.

My route took me from my home by the river, along the bay front, and finally to the seafront trail where the Newton 30 km run was held 3 weeks earlier. It was wonderful to breach the 20+ km mark without any cramps, near the very spot where I had struggled in the previous race.

As with most out-and-back runs, the return leg of my run felt shorter. By this time, the rain had subsided and more cyclists and runners were out. I remained completely drenched, but pleased that I had squeezed in the miles while many others were still fast asleep or resigned to sit out the rain :P

My 2 litre hydration pack ran dry in the final 2 km, but that was no issue. I felt fine and continued the steady pace along the final stretch, and saved the last burst of energy for the short uphill dash before I called it a day.

Garmin displayed a 33.71 km distance completed in 3 h 40 mins, with an average pace of about 6:30 min/km. This was about 1 min per km slower than last year, but still a very satisfying and enjoyable LSD :)

Marathon Singapore 2010 Route!

2010-10-28T08:57:00.002-05:00

This looks like so much fun! Can't wait to try it out in 5 weeks' time :) Hope they leave the Christmas lights on for us to enjoy at the start of the early morning run...

September

2010-09-19T07:19:00.002-05:00

Gosh, is it September already?

I guess that is what happens when one dives into work that is like a raging river. In case you were wondering -- yes, I am still alive and kicking ... and running :) In fact, my left heel and right knee ache from the run this morning. A 'nice' kind of ache, the kind that only runners can understand. Something like a badge (or should I say limp?) of honour that we display with some pride, much to the amusement of non-runners :P

Am looking forward to my next major run, the Newton 30k race, on 10.10.10. That should be a nice build-up towards the Singapore Marathon in December. Even though training runs haven't been as regular as they should have been, I am still very excited about taking part in a proper road race again, just to soak up the atmosphere. Despite having been back in the tropics for more than a year now, I still miss the cool and dry runs in Minnesota, especially this time of the year when autumn beckons and running conditions are ideal.

That's all I have time for today. Till the next post, take care and happy running :)

Boston Marathon 2010 - a view from the sidelines

2010-04-19T12:15:00.012-05:00

Oh, the feeling is hard to describe. Seeing the final mile marker in a marathon. Running through the pain. Months of training finally paying off. The support of the cheering crowd. The anticipation of seeing loved ones at the finishing line. Imagine all that, and then throw in the additional fact that you are running the oldest and most famous marathon in the world. Amazing doesn't even come close.

So on this beautiful spring monday, Mrs Imd, C and I placed ourselves near the final stretch of the Boston Marathon today, somewhere between 25.2 and 25.5 miles. It was such a special feeling that we had to celebrate it by going for a morning run. Even if just to have the bragging rights of running under the same conditions as all these elite marathoners :P So fresh after our run along the Charles, we got a nice spot along Commonwealth Avenue, hot cups of coffee in had, ready to cheer on the runners.

First up were the wheelchair racers. The crowd broke out into loud cheers each time one of these superb athletes rolled past. It is an emotional experience to see the grit and determination of these marathoners as they went past our position, with about half a mile left to the finish.

The atmosphere reached a fever pitch when the first of the lead vehicles came into view, signaling the arrival of the elite women runners. It was screams and cheers all around as Teyba Erkesso sprinted past in amazing form, followed shortly by Tatyana Pushkareva. Teyba would go on to finish in fine form in 2:26:11.
The rest of the elite women continued to stream past, and soon, the next lead vehicle came into view. Robert Cheruiyot literally blazed past our spot, with a huge lead by marathon standards. He would later go on to demolish the Boston Marathon course record with a finishing time of 2:05:52. I was rooting for Ryan Hall, who chugged by steadily in 4th place, a position he would maintain right up to the finish.

By this time, clouds were beginning to fill the noon day sky, and the winds were a tad chilly. We decided to walk along Comm Ave towards the Citgo sign, cheering on the other runners as they passed along this historic stretch. This was my first time witnessing the Boston Marathon 'live' on location, and it definitely did not disappoint. The whole city transforms into marathon mode, and people all around are happily trading tales about running. As a budding marathoner, this was a very special and memorable experience, and something which I want to experience again, hopefully as a runner. Maybe. Someday.

:)
P.S. Congratulations to Imd who just completed Boston in a fantastic time of 3:16:56! And to my favourite Rochester Runner Blogger, Renee, who blazed Boston in 3:49:12 :D

My inspiration? ;P

2010-04-18T15:30:00.000-05:00

Boston Marathon Weekend

2010-04-18T15:02:00.005-05:00

You can feel it in the air. The buzz. The energy. The innumerable people walking around in running shoes. The throngs pouring into the Hynes convention centre. Without a doubt, the Boston Marathon Weekend is here. So even though I don't have the privilege of making the trek from Hopkinton to Copley this year, I was still very excited about the marathon.

The first highlight of this weekend was meeting up with Renee Saxman. C and I were so looking forward to catching up with her over dinner. We had a wonderful time hearing about the latest happenings back in our favourite city of Rochester MN and how everyone was doing :) I so miss joining in the RAC runs and all the other running adventures in Minnesota.

Mr and Mrd Imd flew into Boston today, after a grueling 30+ hour journey. I was impressed by how fresh they looked after such a long trip. It is great to have them in our little apartment, and to share in the anticipation of Imd's first Boston Marathon :) After a nice slow brunch at Panera Bread, we headed off to Hynes Convention Centre to check out the marathon expo. Similar to the NYC Marathon, the expo was huge and packed with hoards of runners and other fitness enthusiasts.

After weaving in and out of the different stores over 90 minutes, C and I managed to pick up a few bargains on running shoes, race belts, and shirts. There was an abundance of energy bars, smoothies, bars and other chewables to snack on throughout the expo. A highlight for me was getting an autographed book of 'Devoted', a story about Team Hoyt, and getting a picture with Mr Dick Hoyt! Their story is such an inspiration.

I knew it was time to call it a day when my credit card started to protest each time it was swiped. We left the Imds at the expo, who were still going strong, and made our way back to the apartment. Looking at all that we had purchased, it was definitely a fruitful day at the expo.

After soaking in all that expo energy, I am itching for a run. So even though rain clouds loom in the distance, we will probably head out the the Charles for another run before dinner :)

Back into the spring of things...

2010-04-12T21:22:00.005-05:00

I had forgotten how wonderful it was to run on a beautiful spring day. The air was crisp, the sun blazing in full glory in the cloudless sky, the trees still bare from winter, and the ground finally clear from ice and snow :) Seems like half of Boston decided to descend to the banks of Charles River to run/cycle/walk. From what I could see, even the dogs joined in the fun. There is something about running on a cool spring afternoon that brings a smile to your face. There is boundless energy all around, as if a spring gradually wound up over winter had finally been set free. I could feel the last vestiges of jet lag gradually fading with each step, literally wiped out by the abundant sunshine.

The river reflected the vibrant blue sky, with ripples marking the water surface as far as the eye could see. The air was still a tad cold, but not uncomfortably so. By Minnesotan standards, this would have been good enough for sunbathing, and I dare say I did spot at least a few brave souls sunning themselves by the water's edge. These must have been visitors from the midwest :P C and I ran at a brisk pace, happy to be free from the confines of the treadmill that was the staple for those wet, cold and dreary winter days. It was fun to see so many other runners happily pounding the pavement. From the constant exchange of smiles along the path, a casual observer might have thought all the runners by the river that day were good friends. In a sense, we were, cos we all were forging a shared happy running memory :)

One of the big treats during the run was spotting the beautiful cherry blossoms by the river. Scattered amongst the greenery, it looked as if a painter had decided to introduce some variety to the landscape by adding patches of pink and white. I stopped running for a few moments, just to admire the beautiful trees as they stood in full splendour by the water.

This was one of those runs where we felt like we could have gone on forever. No time to beat, or distance to meet. We ran simply because it was such a picturesque day, and we had to make good use of it. After about 2 hours, the sun was nearing the horizon and we decided to make our way home. What a wonderful way to start my vacation back in Boston :)

Beantown Breather

2010-04-10T10:10:00.004-05:00

This blurry shot of night traffic in Boston last night couldn't have been more apt.

The past month has literally been a blur for me, not unlike the images in one's mind during the final intense sprint at the end of long race. Work commitments were so heavy that I haven't had time to join my usual running buddies on their regular weekend runs for the past 2 months. Runs were reduced to early morning forays into the pre-dawn darkness, with an occasional long(er) run thrown in after a long overnight or weekend duty in hospital. Running garb gave way to medical scrubs; LSD runs were replaced with trudges down dimly lit hospital corridors at 3 am; and energy gels morphed into coffee to keep the mind awake. Even after receiving the final paperwork confirming my completion of the specialist medical training, I still couldn't believe it. This journey began almost a decade ago, just when the Y2K frenzy was building up to a crescendo. The road was long and winding, with unexpected forks and hills along the way, but it was an immensely satisfying journey nonetheless. Certainly a milestone worthy of a little celebration :)

Which is why I find myself back in Beantown with C :D In fact, I only touched down yesterday evening, amidst heavy rain and fog which almost delayed the flight into Logan airport. It has almost become a routine for me, finishing up the final bits of work, rushing home for a quick shower, throwing stuff into my bags, before dashing to the airport. This time, the 13 + 9 + 6 = 28 hour journey was the first proper opportunity I had to detach from the constant cacophony that defines so many large hospitals today. It was a joy to slowly settle into my seat, listen to the quiet drone of the jet engines, and dive into the movie that played out before me. Even the long transit at Heathrow was such a joy as I enjoyed more of Bill Bryson's writings while watching the unceasing flow of passengers through the maze of corridors linking one terminal to the next.

On the early morning drive with C today, I noticed that ice no longer covered the Charles River. Spring is definitely here! Such a vast difference from the snow and ice that marked my last visit in February. After spotting several runners enjoying the ideal weather, I can't wait for my turn along the banks of the Charles. Hope the weather holds up and I get to run outdoors later this afternoon.

I am really looking forward to experiencing the beantown buzz first hand at the Boston Marathon next week. Though I won't be running, I will have the chance to visit the expo and support several friends as they make the incredible journey from Hopkinton to Copley Square. Can't wait to be inspired! :D

Unexpected blessings...

2010-02-22T09:31:00.004-06:00

I didn't know how much I missed snow until it came down last week. An unexpected snowstorm in Massachusetts brought down a good 6 - 8 inches of the wonderful white stuff, turning everything in sight to a beautiful fairy tale white. Sipping a hot cup of coffee from my favourite coffee place in Framingham, I watched the world scurry by as the snow came down relentlessly. There is something special about winter and snow. The cold forces us to take things slower, walk more carefully, and makes us appreciate the warmth of home and good company even more. This short trip for me was no different, as we took the time not only to venture outdoors for my mandatory runs along the Charles River and around the Emerald Necklace of Boston, but also to catch up with good friends over meals.

The biggest unexpected treat of this trip was a last minute (hmmm... perhaps last second would be a better description) scoot west to my favourite town of Rochester MN! C had a meeting to attend and we decided to make a 'kwik trip' out of it over the weekend :P The pangs of nostalgia came in waves as I looked out the plane window at the open plains of Minnesota. What a beautiful and special place :) It was completely surreal to walk in Mayo Clinic, hang out in Apache Mall, and see how things have changed. Our dearest friends, Theresa and Dave, very kindly put us up at their place at short notice. Thank you so so much! It was great to see how much Ava has grown, and I'm sure she will be running all around the house during our next visit :)

The biggest drag was not being able to join the Rochester Track Club runners for their Spring Marathon training runs, which just kicked off this weekend :( But I'll definitely be back again soon, to check out the trails of Rochester.

Of course, no trip for me to Rochester would be complete without getting a cup of coffee from Dunn Brothers, tucking into a hot sandwich, and watching life unfold... :)

It's that time of year again...

2010-02-14T16:50:00.004-06:00

This has to be the longest hiatus in blog updates for me. More than 4 weeks have elapsed since my last post. This must be the bane of modern city life - longer work hours, less time for personal pursuits, and little (if any) wiggle room for unexpected crises. Fortunately, running has continued to be a balm in the midst of the constant buzz :)

So what has happened since? Well, for starters, plans for joining the Sundown Marathon went down the drain when all the slots were taken up. I was waiting for the finalised route to be posted before making a decision on signing up, but I guess there were many other runners whose enthusiasm to run 42k outweighed the course considerations :P I guess I'll have to wait for the new Standard Chartered Marathon Singapore 2010 details to come up in the next few months, though that event will only be in December. I did manage to sign up for the inaugural Newton 30K Run to be held on 10.10.10. I wonder how they will squeeze in 30 km on Sentosa Island without making us run in loops. Hopefully it won't end up being a 10 km route run 3 times, which would be quite boring :( In the meantime, I am still keeping an eye out for events in the first half of the year.

On the personal front, there was a scare in the family in the past 2 weeks when my dearest 98-year-old granny, Ah Poh, was admitted to the hospital for pneumonia. Ah Poh was always there for me when I came home from school as a little kid, and she prepared the most wonderful meals for us. She would always make the best chicken curry, beef stew, scrambled eggs, turkey and ham for Christmas and New Year, fried chicken, sandwiches.... Thank God, even though she was seriously ill in the initial days, she responded to the antibiotics and was discharged 2 days ago, just in time to return home to celebrate the Chinese Lunar New Year with family :D

With granny safely out from the hospital, I managed to continue with plans to visit Beantown again. It was anther long trip, this time via Frankfurt to New York City, followed by a 3.5 hour drive from JFK to the heart of Boston. This is therefore yet another blog from Boston. In fact, I just got back from a nice run with C along the Charles River. Always invigorating to run on a cold windy and overcast winter's day.

On a separate note, today marks several special events. Firstly, as I alluded to earlier, it is the first day of the Chinese New Year (year of the Tiger), based on the Lunar Calendar. Secondly, it is also Valentine's Day, which is why spending it in Beantown with C is so special :) Thirdly, today marks the third rendition of the Lace Up Against Breast Cancer Run. This event will always have a very special place in my heart, as it was my first ever winter race back in 2008. I know that my dear friends back in Rochester MN will have had a wonderful run today. If you are ever in Minnesota, this is definitely a race worth supporting, both for the most deserving cause and for the amazing people who make it happen.

Okay, jet lag is starting to set in, so I'll sign off for now before my thoughts become completely garbled. Wishing everyone a:
- Happy and Prosperous Chinese New Year
- Special Valentine's Day
- Restful President's Day Weekend

:)

Subzero Scuttle

2010-01-10T23:30:00.004-06:00

The crunch of snow and ice under my feet was unmistakable. Yes, here I was, running in the snow again. After 6 months of tropical running, it was quite a shock to the system to be jaunting along the banks of Charles River in the heart of winter. As luck would have it, a freezing blast of arctic winds chose this very same day to descend upon northeastern USA, bringing temperatures way below the norm for this time of the year. Not surprisingly, there were only a handful -- wait, scratch that -- only two other runners out in the snow that afternoon in the same area :P

It was fascinating to see the Charles river completely frozen over. Even the geese were happily walking on the water surface, enjoying a quiet stroll on a lazy afternoon. No matter how cold my fingers and face felt, it was nothing compared to the brave runners in Minnesota who continued to run even when the temps were WAY below freezing. At least my eyelashes weren't frozen at the end of my run :P

Any apprehension I felt about venturing out into the cold evaporated as soon as the beautiful scenery along the river greeted us. I could feel my running legs springing back to life, and memories of all my previous winter runs filled my mind. This would be my 3rd consecutive year of running at least a few miles in the heart of winter. Hopefully, I will be able to continue this for a few more years :)

Welcome 2010 :)

2010-01-03T21:33:00.004-06:00

As the final seconds of 2009 ticked away, C and I stood quietly amongst the crowd of roudy revelers, reflecting on the year that was drawing to a close. Certainly an eventful year, and one with many things to be thankful for. Dinner was a special celebration with two close friends, E & N, who very kindly shared their tickets to a new years' eve party with us :)

Barely 24 hours into 2010, C and I were once again on a plane set for London, with a subsequent hop to Beantown. The new airline security measures were out in full force. Every piece of hand luggage searched; every passenger frisked -- looks like this will be the new norm for airline travel to the USA. Inconvenient? Yes. But I suppose a necessary nuisance in the 21st century. I wonder when airlines will start issuing standard disposable paper jump suits for passengers to wear on flights ...

It was lovely to step out into the cold dry air at Logan airport. A smile formed on my face as I saw the snow flakes descending again from the sky, with white in all directions as far as the eye could see. The temperature was about - 7 deg C, but nowhere as bad as the - 25 deg C my friends back in the midwest were experiencing. Having said that though, my cold tolerance had obviously diminished after about 6 months in the tropics. I did appreciate a winter coat and gloves, though the wind was definitely not as piercingly chilly as the wind gusts in Rochester.

The first 24 hours was mainly spent fighting jet lag. Then it was time for church, a lovely service to start the new year, and then helping C get the place in order with all the unpacking. We managed to squeeze in a quick 30 minutes at the gym on the treadmill. Had to recalibrate my mind back to miles instead of kilometres, while enjoying the huge channel selection on TV :)

Dinner was with a good friend, CR, whom I hadn't seen in some time. He's on the brink of starting a new chapter in his life, possibly in Minnesota, and it was wonderful to hear about his experiences over the past few months. Few things can beat good food in the company of old friends. What a wonderful way to start the new year :)

Farewell 2009

2009-12-31T03:43:00.004-06:00

So here I am again, posting the final entry for the year. It is hard not to be pensive when one looks back at the past 12 months. At how the past year began with plenty of hope and fanfare, not unlike what will happen over the next 12 hours with the fireworks and parties and celebrations. So as the sun sets for the last time in 2009, it makes sense to reflect for a moment about all that has happened, and to consider whether goals have been met and what things were off target.

2009 was certainly a whirlwind year for me. It began with a 30+ hour trip from Singapore back to Minnesota, and another harsh winter in the midwest. It also saw me completing my stint in Rochester MN, jumping into a frozen lake for the first time, finally publishing my research work, and embarking on the long drive/move from the midwest to Boston. This year also heralded a transition back to the Singapore, and the final phase of my radiology training. A couple of marathons were thrown in for good measure, along with my first ever trail ultramarathon, which was one of the toughest runs I have ever experienced. Notwithstanding the trials and setbacks that peppered 2009, it was still a year to be thankful for God's providence and many blessings, and of course the opportunities to grow in many unexpected ways.

Whatever the past year has placed on your plate, I pray that 2010 will be one full of hope, love and happiness for you. Have a blessed and joyful new year! See you in 2010 :D

Blessed Christmas!

2009-12-25T08:33:00.003-06:00

Wow, time really flies. At first, December seemed so far away, and time was aplenty for marathon training. The LSDs passed one by one, and soon, marathon day loomed round the corner, with all the usual tapering sluggishness and flu scares. Marathon day was lovely - though the 4 days of hobbling down stairs after that were a tad less pleasant :P Have to admit it was very nice to just run purely for fun again, without any particular event in mind, and simply enjoy the company of friends while exploring new running routes.

Time continued to whiz by and here we are on Christmas day, at the end of 2009.This special day began with an unexpected dim sum gathering of runners at one of our favourite post-run eating places. It felt a bit odd to just gather to eat without the usual pre-gustatory run. A few of us were carbo-loading for the MacRitchie ultramarathon on Sundaym, but not me. I was just there to eat and enjoy a slow start to a beautiful day. Here is a shot of what our table looked like at the start of the meal...

It was then time at home with grandma and family. My sis cooked an absolutely delicious meal of turkey, lamb, beef, and potatoes. I helped with the turkey carving, though I accidentally cut right through the silicone turkey lacing tool - Sorry Ze Ze! :P All in all, a wonderful day spent with loved ones and friends, while celebrating Christmas. What more could I ask for? :)

Here's wishing all of you a very blessed and special Christmas!

My first sub-4 in Singapore :)

2009-12-06T09:17:00.008-06:00

The marathon ritual began again with the usual alarm clock ringing at 3:15 am. Gulping down fluids and bread and peanut butter with my eyes hardly open, my body gradually woke up as the minutes ticked by. Throat was okay, no body aches and no fever. So looked like the itchy throat yesterday was a red herring. Was really glad that I laid all the stuff out last night, since my mind was still a bit foggy as I put on all the running gear.

By the time I reached Orchard Road, I was feeling excited. The road was atypically busy at this time of the morning, full of taxis and cars filled with people in running gear. Even the sidewalks were filled with runners slowly making their way towards the Esplanade Bridge. The 17500 full marathoners were already making their way to the start point and a distinct buzz was in the air.

As I was still relatively waely, there was no difficulty getting a parking lot. I did some final adjustments to my race belt and pack in the car park, then made my way into the shopping centre for a final toilet stop. Then, it was time to start the trudge to the starting corral. By sheer coincidence, bumped into Stuck, Regina, Tao, TLR, Tiwazz and Yankee just outside the Raffles City shopping centre - always nice to see familiar faces on race day :)

Getting to the starting corral seemed a bit more challenging this year, with more bottlenecks to negotiate. The good thing though was that the starting area was split into 'sub-4', 'sub-5' and 'above 5' sections. I negotiated my way through the crowds and planted myself near the 'sub-4' boundary. I saw the balloons nearby for the Fat Bird marathon pacers, but couldn't confirm whether it was the 4 hour pace group that I was looking out for.

Before long, the starter's horn sounded and we started running down the financial district of Singapore. As always, there was the big surge at the start. The tall buildings flanking both sides of the road made GPS signal patchy, so the pace timings displayed by my Garmin were varying wildly. Not able to depend on the Garmin at this point, I went by gut feel, and estimated that I was running a 5:30 - 5:45 / km pace. Looking ahead, I saw the 4:15 pace group in front of me, and gradually pulling away. Gosh, either my estimation was off, or this pace group was utilising a positive split strategy. I decided to try to keep pace with the 4:15 group, until at least I could get dependable GPS readings.

I crossed the 2 km mark close to 12:30, which meant I was about 1 minute behind a 4 h marathon pace. I quickly settled into a comfortable rhythm and held back a little. Hopefully, I would have enough reserve energy to make up the time difference in the later part of the race. After about 20 minutes, the starting fervour settled down, and most of the runners were quiet and focused on the road ahead. The silence was occasionally punctuated by enthusiastic volunteers who cheered us on and helped to ensure that we were on course.

The full marathon course made a u-turn along Nicoll Highway, and I finally spotted the 4:00h pace group on the other side of the road. When I finally made the turn, I could barely make out their pace balloons in the far distance ahead of me. It was going to take some effort to catch up. Since we were about 7 km into the run, I decided to switch gears and aim for a pace of about 5:20 / km. If I could sustain this, I knew I should be able to catch up with the 4h pace group.

Soon, we reached the 10 km mark and entered the straight portions of East Coast Parkway. By this time, I started to recognise the runners who were around the same pace as me. Over the next 3 hours, we would cross paths multiple times and form a kind of unspoken kinship that would help us make it to the finishing line. The balloons of the 4h pace group slowly inched closer as the time ticked by, and I finally caught up around the 15+ km mark. There was a sizeable crowd following this popular group of pacers, and I was impressed by the teamwork and steadiness exhibited by this pace group. Listening to their split times, it appeared that they were planning to stick to a 5:35 / km pace.

As my legs felt comfortable, I decided to try to push a little harder, and put a bigger deposit into the time bank. I knew there was going to be a merge with the half marathoners and 10 km runners in the final stages of the race, and based on stories from last year, it was a massive human traffic jam. My thinking was that a few spare minutes in the bag wouldn't hurt, especially if keeping to pace was going to be difficult in the final few km.

I tried to keep to a 5:15 - 5:20 / km pace for the next 10 km. So far, everything was going smoothly. I was consuming gels on time, and even had extra hydration salts in a bid to stem the onset of cramps. The oragnisers had plenty of water stops set up for us, so hydration wasn't a problem. On the contrary, there were so many water stops that I was tempted to skip some of them. But in the end, I dutifully drank from every water stop (except the last one).

The morning weather was cool by Singapore standards, and the blessing of an overcast sky meant that we had extra time to capitalise on the cooler morning weather. The clouds were still hiding the sun when I emerged from East Coast Park at the 30 km mark. Memories of the oppressive heat from my first marathon in 2005 flashed in my mind. This was the very spot during my maiden marathon where I saw some runners lying on the ground, literally giving up because of the heat. Till this day, I don't know how I completed that run in the sun. This time, the clouds were on our side and I continued to maintain a 5:20 - 5:30 / km pace. There was some occasional tightness in my calves, but no cramps threatened.
There was a temporary merge with the half marathoners from around 32-34 km. This was the first taste of the human jam. As mentioned in my previous post, it was frustrating and tiring to weave in and out of the crowd. Because of the staggered race start times, the sub-4 hr marathoners would merge with the 2:45 h half marathoners, so there was a distinct difference in pace between the groups, making the merge even more unsettling for the full marathoners. Anyway, I kept to one far side of the group, and tried to squeeze my way past the crowd.

Thankfully, we split up from the half marathoners after 34 km. Nearing the 35 km mark, I heard my name called out, and was very pleasantly surprised to see Tiwazz and Mark manning an unofficial aid station. Tiwazz passed me a wonderfully cold pack of hydration fluids, which was exactly what I needed. Thanks guys! It was then back into the fray and fighting the increasing fatigue that all of us felt.

With less than 7 km to go, the mental battle began. My pace was starting to slow a little. I was now about 5-6 minutes below a 4 hr marathon timing, so I knew that if I just kept going, a sub-4 finish was within reach. The number of limping and hobbling runners was increasing with each kilometre. We tried to encourage each other, and tapped on the energy of the supporters who cheered us along the way. To the many strangers who shouted an encouraging word to me in the final 6 km - I can't thank you enough. Most of us don't have much energy to express our gratitude during the final stages of the run, but please know that your efforts are noticed and much appreciated:)

Minute by minute, the finishing line drew nearer. We merged again the the half marathoners and 10 km runners in the final 3 km. It was impossible to sustain the earlier pace because of the crowds, and I tried my best to maintain a 6 min pace. I wasn't about to give up with less tha 3 km to go! Summoning all my final energy reserves, I slowly overtook the walkers and joggers who formed the bulk of the crowd at this point in the race. Finally, the end point came into view. The halfers and 10 km runners were funneled to the left, while full marathoners ran on the right. Looking at the time, I knew that I would make it under 4 hours. Decided not to sprint the final 50 metres, but instead kept a steady pace and soaked up the atmosphere and amazing feeling of completing the distance :)

Singapore Marathon - Early Update

2009-12-05T21:11:00.003-06:00

Just back from the marathon. Boy, that was tougher than I expected. Weather was great though - Thank God, we had a beautiful overcast sky, keeping the sun at bay for most of the event :) The challenge was getting through the human traffic jam each time the half marathoners merged with the marathoners. That was both frustrating and energy-intensive. Honestly, I felt like throwing in the towel at two points as I found it so draining to say 'excuse me' or 'overtaking on your right' repeatedly. Fortunately, most people were quite accommodating, but the final 3 km were so jam packed that the walkers hardly had room to get out of the way of those of us who were still plodding along. I ended up running the outer portions of the turns, taking the longest route which was slightly less crowded.

Provisional Garmin time = 3:56:00 for the full marathon. Official results and full report to follow :)

D-Day minus 1

2009-12-05T06:03:00.003-06:00

So here it is: the customary marathon eve post. The conclusion of a week of tedious tapering, constant struggles with the urge to run longer and faster, a heightened awareness of others sneezing or coughing around you, that constant nagging self-doubt about whether you've trained enough, and a borderline psychotic obsession with race day weather.

So all my gear is laid out. Number tag - check. Running top and tights - check. Cap - check. Energy gels - check. Timing chip on shoe - check. Favourite socks out - check. Increased carbohydrate consumption - check. Hydration - check. Stay off feet for most of day - check.

Okay, now for the stuff beyond human control - the weather:

Sunday

Late morning and early afternoon showers with thunder.

31/24 Degrees Celsius

Hmmm.... looks like it may be a wet day tomorrow. In fact, the rain drops are coming down right outside my window as I type this. Guess I should bring a black trash bag along to double up as a poncho, just in case (another check there).

So what about that itchy throat I've been having since yesterday evening? Well, so far, it looks like it hasn't developed into anything worse. No fever or muscle aches or cough. The final decision will have to be made tomorrow when I get up. Hopefully, it will be all systems go at 3 am. If not, then I will just have to look forward to the next race :)

To all those running tomorrow, remember to have fun, enjoy the sights, and savour the moment. The marathon is a distance to be respected, and runners often discover something new about themselves each time we go the distance - whether it is a personal record, hanging on to the end, or even having the courage to drop out. Each event is special. Whatever your goal is, may you complete the journey with a smile on your face :)

Taper Time!

2009-11-29T06:42:00.002-06:00

Love it or hate it, taper time is here. Decided to start my morning run a little later than normal so as to get some sun exposure and become a bit more conditioned for running in the heat. Many other runners were obviously out for their final long run before the marathon next Sunday. I decided to run light today - just a bottle of isotonic water in hand and no camera. After a busy overnight duty in hospital the day before, I was glad for the peace and quiet that the run provided. No phone calls to answer; no urgent matters to attend to. Just plain and simple maintenance of momentum :)

The plan was to run about 18 km, so I simply headed out along the Singapore river with the idea of u-turning around the 9+ km mark. Noticed that the Integrated Resort at Marina Bay is rapidly approaching completion - the Sky Garden bridging the tops of the three 50-floor buildings seems to grow each day. I wonder if they will allow bungee or BASE jumping off the edge of the Sky Garden cos it seems ideally suited for that :P

The rhythm felt good during the run, and I had no problems with my new Kayano 15s that have so far clocked about 30 km. I did get feel occasional tightness in my right calf, similar to the North Face 100 km, but that went away after a while. Hopefully, with proper hydration and a steady pace, I can keep the cramps at bay next week. The morning atmosphere was a little more laid back than usual because of the holiday long weekend. I guess most non-runners would prefer to sleep in and enjoy a lazy start to the day :)

Based on my Garmin, I took 1:38:30 to complete 18.6 km. So far, have been able to maintain a reasonable pace for most of the long runs. A little apprehensive about the likely heat and humidity, but am still very much looking forward to running a marathon again here in Singapore. Now it's time to relax and enjoy the final taper week :D

Penultimate LSD

2009-11-20T21:53:00.003-06:00

This was the scene around 5 + am in the morning along the Changi Coastal Road. We were about 7 km into a 24-28 km run, and the trail was completely deserted. Save for one inconsiderate cyclist who brushed by us really close at high speeds - I just don't understand why he didn't sound a warning. We were running on the left side of the road, and there was ample space to overtake. Furthermore, us runners do occasionally stretch our arms to the side, or we might change directions suddenly to avoid a tree branch on the road. All it takes is one occasion of unfortunate coincidence to create an accident :( Better to let us know that you are overtaking so we can all give each other a wide berth. There is more than enough room for all of us on the trail... Thankfully, all the other cyclists we encountered the rest of the day were far more considerate than the lone ranger who was speeding in the pre-dawn hours.

So the countdown is now 2 weeks to the big day. Runners were out in full force today at East Coast Park, many doing distances in the 20s km as part of the taper to marathon morning. Our group of 11 gathered at 4.45 am, and set off just after 5 am. Our plan was to run from East Coast Park towards Changi Village. The u-turn point was variable, depending on what distance each runner wanted to accomplish. I decided to run somewhere around 28 km, so my simple plan was to run until my Garmin read 14 km, and then u-turn.

Stuck, Fennel and me set off at around a 6:30/km pace for the first 30 minutes or so, and gradually sped up to around a 5:45-5:50/km pace. Stuck and Fennel u-turned at the 11.5 km mark, while I continued on in my quest for 14 km. It was a very cool and breezy morning, and the rustling trees by the sea gave the whole area a very peaceful atmosphere. Aside from the occasional solider heading towards the SAF Jetty and the weekend camper only just waking up from a deep sleep, I had the whole trail to myself. The legs felt good so I increased the pace a little more to keep it under 5:35/km.

By the time I reached the 14 km mark, the end of the Changi Beach Park trail was only a few hundred metres away, so I decided to just make it all the way to the end before turning back. After getting used to the cool headwind that had accompanied to this point, I was momentarily surprised that no breeze was felt after I made the u-turn. I must have been running around the same speed as the breeze, making the air feel unusually still, considering that all the leaves were still rustling around me.

I had no idea where the rest of the running group was at this point. I surmised that most would have u-turned around the 11.5 km mark or earlier, so I just tucked my head down and kept moving along. Short breaks for hydrations and consumption of energy gels continued according to plan, and soon I was back at the straight stretch of trail along the Changi Coastal Road. With absolutely no turns at all for more than 6 km, this portion of the trail can be quite demoralising cos it seems you are not making any headway at all, even after running for quite some time.

Fortunately, my mind was nicely distracted by all the planes taking off along the runway that was parallel to the trail so time (and distance) passed by comfortably. Near the end of the trail, I spotted Kops chugging along steadily, building up endurance for his Ironman events. Next, I saw Tao and we chatted for a bit before I continued back towards East Coast Park. Noticed that some of the group were having a water break at a vending machine. I didn't join them as I still had sufficient water, and was keen to test whether my legs could still tolerate the pace, without breaks, until the end.

The sun was way past the horizon by the time I saw the end point. It was still relatively early in the morning, but I already felt warm. Not a good sign cos the actual marathon should see me running later into the day :( Perhaps I should focus on building some heat tolerance in future runs so as to properly reacclimatise to the tropical heat.

Garmin says: 29.39 km in 2:46:46. Average pace of 5:40/km. Good run :)

19 more days

2009-11-16T08:16:00.002-06:00

Yes, it is now less than 3 weeks to the Standard Chartered Singapore Marathon (SCSM). It seems like only yesterday that we completed the North Face Ultramarathon... or at least, my legs still feel that way! :P

Since some of my highly motivated training buddies went on to other marathons and ultras in the weeks after North Face, I spent the last 2 LSD runs alone, trying to chalk up adequate mileage while giving the legs a break. A bit of a catch 22, but still, something that needs to be properly done in order to recover adequately and still enjoy the upcoming marathon.

This past weekend was essentially a struggle with inertia. Accumulated work fatigue, and the lack of sleep made it much more challenging to wake up than normal. Still, I managed to get out of the house by around 5.40am, and soon was chugging along Bukit Timah Road. There were several road closures in the area due to the APEC meeting, and with all the heads of state and other VIPs milling around town, even us runners had to change our regular running routes.

Although I don't intend to use my hydration pack during the SCSM, I still donned the familiar pack during the LSD. Having grown so accustomed to the weight on my shoulders and the convenience of sipping isotonic drinks whenever I wanted to, it just felt right putting the fluids on my back :P

It was a nice change to be running on roads and asphalt again. I did miss the mud and trails of the central nature reserve area, but my calves and quadricepss certainly didn't complain. As the minutes passed, I was joined by the other morning runners and walkers who chose the same area to explore.

Things still felt good around the 25 km mark, so I decided to finish up with an extra loop around the Singapore river, bringing the total distance to about 32 km (on par with the usual 20 milers that we used to do in Rochester - definitely miss running with the great people of the Rochester Track Club).

It was nice to be able to finally squeeze in a proper non-trail LSD. And the timing of about 3 weeks to race day was perfect. Aim to cut down the mileage a little over the next 3 weeks, and enjoy the SCSM :D

Nostalgia

2009-11-02T05:27:00.003-06:00

Received this in the email today and watching it brought back many many happy memories of a much simpler time :) I can still vividly remember the Van Kleef Aquarium and the tank of piranhas that occupied the front lobby! Not forgetting the iconic National Library and Fitzpatrick's Supermarket :P Amazing how much has changed in such a short time...

If anyone knows who made this slide show, do let me know so that appropriate credit can be given.

In the meantime, enjoy :)

TNF 100 - The Epilogue

2009-10-25T08:52:00.004-05:00

So what does the day after a maiden trail ultramarathon feel like?

The answer? Ouch! Errr, I mean, GREAT!

I woke up with some aches and pains in my quadriceps and calves, but was still able to walk like a normal human being around the house, still not quite believing that I managed to complete the race in one piece yesterday :) Decided to head out for a very slow recovery walk/jog of about 5 km, just to make sure that I didn't leave any part of my lower limbs along the trails of MacRitchie or Mandai, and to confirm that the neural connections between my brain and feet were still intact :P Check mark for both points.

It was then a hunt for a sports massage place that would be open early in the morning. Fortunately, I stumbled across a suitable place just near my home during the morning trot, so decided to give it a try since it was the earliest to open in the area. That turned out to be a blessing cos I happened to get an experienced sport massage therapist who was doing part time work. She managed to find a fibrotic focus in my right calf that was bothering me at the start of the race yesterday. In the end, I got one of the best post race massages ever!

Spent some time during the rest of the day reflecting on the differences between the TNF trail ultramarathon and other marathons that I've run. Apart from the obvious things like differences in distance and terrain, some other things did stand out to me.

As mentioned in yesterday's post, the atmosphere of a trail ultra is much more friendly and intimate. Much of this is due to the smaller number of participants. However, because the event is stretched over a longer distance and time, people seem to be less in a hurry. So the explosive start of a conventional marathon doesn't occur. In fact, the bulk of the runners were going at a slow and steady pace, having friendly conversations, and enjoying the scenery. In the mid portions of the run, the trail got so sparse at times that it was a joy to see a fellow runner on the same path. In fact, there was more than one occasion when a fellow ultra runner offered me part of their stash of muscle rubs or food. Almost felt like I was running with family and close friends.

Second, the strategy is a little more complicated. Rather than the simple hold back in the first half and push for the second half, the unpredictable terrain and elevation changes necessitated a more dynamic plan. The final route was intentionally withheld from the participants until 2 weeks before the event. So even though we had trained in the area before, a significant portion of the trail was in unchartered territory for us. In the end, Stuck and I tried to run during the flatter segments and gentle slopes, walked most of the upslopes, and conserved our legs by going down gently on the steep downslopes. We reasoned that if the ran when we could, and walked when it was wise to do so, we should be able to finish within the cut-off time.

Third, the running load was much heavier for a trail ultra. The compulsory minimum of 1.5 litres of water, along with the phone, map, energy gels, electrolyte powder etc made the total carrying weight close to between 2-3 kg for me. Fortunately, although the weight was significant, the previous training sessions had prepared me for most of the load and I still managed to run reasonably when the hydration pack was full. However, I did feel much lighter and happier whenever my pack was close to empty cos each step was so much easier :)

Fourth, the steep downslopes were unexpected killers! Being inexperienced in trail running, one of my concerns in the lead up training was whether I would be able to climb the many slopes that would present themselves. So hill climbing training was a staple for the months before TNF 100. Fortunately, I had very wise advice from a super experienced ultramarathoner friend, Judy Weller from Rochester MN -- that I should train running downhill. I didn't realise how important this advice was until I started down the steep descent from Bukit Timah Hill. Those big steps and steep drop took a huge toll on all our legs. If I ever do this again, downhill training will definitely feature more prominently :D

Finally, a word has to be said about our amazing friends who volunteered their precious saturday to be supporters :D Who braved the hills and heat, and dragged heavy supplies (bought with their own cash) to remote locations just to provide us with the much needed barley water, coke, 100 plus, raisins, chocolates, grapes, jelly treats, first aid etc etc. Seeing all of you at our own 'private' support stations gave us more of a morale boost than you could ever imagine. There is nothing like the cheers of a friend when the energy has been sapped from your legs, and all you feel like doing is lying down on the ground. The laughs and conversation at our little oasis stops energized me more than all the power gels combined. Thank you so much to all of you, Tigger (for being the overall organizer and lugging the stuff up Bukit Timah hill in the pre dawndarkness), Tekko (for masterminding the Pipeline support), Mrs Tekko, Loon (my dear sis who came down support me in my maiden trail ultra), Tiwazz, Charlotte, and the rest whose names escape me at this point. A big THANK YOU and hug from the bottom of my heart! :)

This was hands-down the toughest event I have raced in to date, both mentally and physically. But the unique atmosphere and wonderful company made it also one of the most rewarding and enjoyable :) In the end, Team R We There Yet? comprising Stuck and me came in 25th out of 126 teams, with a combined time of 13:56:14.54. Stuck clocked 6:58:07.08 while I came in at 06:58:07.46, 0.38 seconds behind my partner :P Not too shabby I say for two trail ultramarathoning newbies :D

We did it!! TNF 100K Duo

2009-10-24T07:04:00.025-05:00

I still cannot believe it. After all the back breaking training trail runs, we finally did it. Stuck and I crossed the finishing line after 50 km of the North Face Trail Ultramarathon just under the 7 hour mark, bringing our team to a successful finish :)

&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/run/singapore/sg/989125638674024955"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;The North Face 100K Duo&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/find-run/singapore/sg"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Runs in Sg, Singapore&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;

The day began at 4 am with the usual bread and peanut butter breakfast, Then it was down to final preparation of isotonic fluid for the hydration pack, and making sure that everything was in order. Since I arrived at the MacRitchie Reservoir parking lot fairly early, I managed to get a parking lot near our usual meeting place. One by one, the rest of our group arrived and we set off for the registration area along the shore of the reservoir near the famous zig-zag bridge. The organisers did several checks on our equipment to make sure we had the map, a cell phone and sufficient water. Each runner was also weighed, presumably to evaluate hydration status at the end of the run.
The group of us that had been training together for the past few months gathered in the starting area. We made up a total of 5 teams - Thrill Seekers, Bubble Tea, Slack Toos, Team Seo Bi and R We There Yet?. Each of us would cover a total of 50 km, accumulating a total of 100km for each team. A small number of 100 km solo runners had set off earlier in the morning, and were already on the trails by the time we set off.

Our event started promptly at 7 am. This being my first ultramarathon, I was intrigued by how everyone set off in a very steady and controlled manner -- very different from the explosive burst at the start of a conventional marathon. We skirted the southern end of the reservoir, and were soon on the Northern Trail.

The first 5 km of the race were crowded. As the trails were narrow, opportunities for faster runners to overtake and move ahead were few and far between. Stuck and I decided to just place ourselves at a comfortable spot and conserve energy for the later part of the race. CT and YH were just behind us for the first portion of the run.

Fortunately, after about 5 km, the crowds thinned out considerably and we were able to adjust to a more comfortable pace. Everyone was full of energy at the start, moving up slopes with good momentum, and maintaining the stride on the downhill portions. The morning air was relatively cool by tropical standards, with temperatures hovering probably around 28 or 29 deg C.

We moved progressively through Rifle Range Road, and then took a detour along the Durian Loop. At this point, we picked up the pace a little as we were familiar with the terrain. So far, we were making good progress, covering about 7+ km per hour, which would get us comfortably to the finish in our goal time of 7-8 hours. I diligently consumed my energy gels around every 50 minutes to keep my energy levels up. Hydration also wasn't a problem as I had 2 L of gatorade on my back, and aid stations were plentiful.

The first big challenge presented itself when Bukit Timah Hill came into view. Fortunately, our prior training sessions prepared us for this onslaught of steep inclines, and we cleared it fairly uneventfully. LT, Tiwazz and Charlotte very kindly set up an extra personalised aid station for us halfway up the hill. It was very refreshing to have cold drinks and jellies to consume, and their encouragement and cheers gave us an extra spring in our step :) Thanks guys!

Surprisingly, the toughest bit about Bukit Timah hill wasn't the climb, but the descent. The organisers had us going down the northern face (I wonder whether this was intentional, given the main sponsor for the event??) of the hill. The steps were very steep, and at some points, very narrow and slippery. I had to tread carefully in order not to lose balance. Also, the big drop with each step took a significant toll on my quadriceps -- a price that I would have to pay later.

Emerging from the Bukit Timah Nature Reserve, we were back to familiar territory -- the water pipe trail. Here, we started to adopt a more conservative strategy of walking up any steep or long slope, and running the flats and gentle downslopes. We continued along familiar terrain until a branch point at around the 17 km mark which led us along 'Track 15', a place I never ran along before.

It was very nice to see new undiscovered trails. Much of these areas would not normally be accessible to the public as they were restricted military training areas, specially open for the race. We continued along for a little while more, before arriving at Lorong Asrama, the entrance to the Mandai Area. We eagerly replenished our water supplies and snacked on some of the food provided. Little did I know that the next segment of the race within the Mandai Area would prove to be the toughest of the day.

The Mandai Loop would stretch for about 10km, and include several 'hills'. It began simply enough on an asphalt road that brought us to a Y-junction. The sun was already high up in the sky, and the temperature was probably around 35 deg C. Soon, the path became a rocky trail that went up and down innumerable slopes. My legs were already tired from Bukit Timah Hill, so the additional climbs were increasingly difficult to complete. Furthermore, the hard ground and rocky surface were unforgiving, making each step (especially on the descent) a jarring and painful one for my quadriceps that were already starting to cramp up...

I decided to celebrate little victories, and gave myself an imaginary pat on the back each time we successfully made our way up yet another hill. A high point was when we crossed the 25 km mark, and noticing that about 3h 30 mins had elapsed. Looks like we would be able to keep to our target time :) I think quite a few runners gave up in the inhospitable Mandai Area. This was definitely the low point of the race for me.

Emerging from the Mandai Area, we recharged with drinks and snacks from the Lorong Asrama aid station. Although my full hydration pack was again heavy with isotonic drinks, I felt comfortable as we crossed the 30 km mark. The trails were really sparse now. We would only encounter one or two other runners moving along every now and then. Whenever I felt tired, I would find myself inspired by the determination displayed by the runners who ran alongside with us.

Soon, we were back to the water pipeline trail. I knew my sis was waiting at one of the aid stations here, so I set my mind on reaching that point as soon as I could. It was getting really hot now, and despite my intensive hydration strategy, I could feel both my legs were stiff and on the verge of breaking out in cramps. Fortunately, I was able to find a comfortable stride and rhythm that did not cause the cramps to manifest.

We spotted the special aid station at the 38km mark. My sis, Tekko, Mrs Tekko, Tigger, Charlotte and Tiwazz were out there in the blazing noon day sun, handing out cold drinks, raisins, salt tablets, grapes, jelly and many other goodies for the weary runners. It was great to see familiar faces cheering us on, and I was very much recharged after the short break :)

The final 12 km were a mental game of keeping the pace, suppressing cramps, and reserving enough energy for the final stretch. Stuck was still bounding and full of energy, and I knew I was probably slowing him down. I told him to move on ahead, cos I knew he could get a good timing. However, he very kindly said he wanted to finish as a team, and stuck (yes, living up to his nickname) with me for the remainder of the race :)

The final 500m along the water's edge must have been a very emotional moment for all the TNF runners. For me, I was absolutely elated that I had survived the 50 km, didn't give up in the Mandai Area, and kept up with Stuck as best that I could. Glancing down at my watch, I realised that it read 6h 58+ mins, which meant that we had a chance of going under 7 hours! We thus decided to pick up the pace for the final 100 metres, and crossed the finish line together as a team :D

Looking back, I know that I would never have been able to finish this race if it wasn't for the team format. Stuck was a fantastic partner to run with, and our constant banter kept me distracted from the building fatigue in my legs. Thanks Stuck for a great race! So, any plans for 2010? :P

3 days left...

2009-10-20T10:03:00.003-05:00

The North Face 100km Duo race is only 3 days away. So what have I been up to?

The short answer? Not what I should have been doing :P True, it is supposed to be taper time, and yes, I did decrease my mileage. But with travel to Boston and C's visit to Singapore thrown into the mix, I fear that my taper might have been a tad too 'enthusiastic' :P

Whatever the case, I am still hanging (literally - see below) in there, and eagerly looking forward to my first trail ultramarathon this weekend. Will update more on my tapering sessions shortly...

Image taken near the top of the world's tallest indoor Via Ferrata wall
in Orchard Central Mall, Singapore.

The boy who harnessed the wind

2009-10-08T08:00:00.002-05:00

Just watched an amazing interview by Jon Stewart of a brilliant young man from Africa, William Kamkwamba, who amidst extreme poverty and difficult social circumstances, designed and built a windmill to generate electricity for his home based on figures that he saw in a book. He even designed and built his own circuit breaker to protect the home from power surges. And all this at the age of 14! Enjoy this inspiring interview from the Daily Show...

William Kamkwamba

The Daily Show With Jon Stewart

Mon - Thurs 11p / 10c

www.thedailyshow.com

Daily Show
Full Episodes

Political Humor

Ron Paul Interview

I loved his comment about google at the end of the interview :P

The final trail LSD run

2009-10-03T23:19:00.016-05:00

With 3 weeks to go, it was time to clock the mega LSD run before tapering to the NF 100 event. Having barely set foot back in Singapore for more than 40 hours, I was still jet lagged as I made my way to MacRitchie Reservoir park. Most people were already therre by 6.30am - a good sign. Lugging my hydration pack and a handful of energy gels, I joined in the huddle before the run.
We set off promptly at 7 am. A faint haze was in the air as we skirted the rim of the reservoir, making our way past other early birds out for walks or other forms of exercise. Like a well-honed machine, our group of about 14 runners automatically adjuested our individual paces until we were stretched out in single file, making entry into the forested trails much easier.

Kops led the first portion of the run. My mind still felt clouded, as if I couldn't believe I was back in the tropics. Somewhere, deep in the recesses of my limbic system, I must have thought I was still running along the Charles River in Boston. The morning air was still and dense, with the morning silence interrupted by only the rhythmic crunch of our shoes against the gravel-lined mud trail.

The plan was 38 km. But we all know what happens to the best laid plans of man. In our case, the odds weren't in our favour. We had a tendency to either go below, or grossly overshoot the planned distance. Days of being right on target were hard to come by. I didn't expect any different today, and was mentally bracing myself for slightly more than 38 km.

In rapid succession, we passed the Singapore Island Country Club, the MacRitchie Ranger Station, and were soon spread out along Rifle Range Road. The group was stretched out over a long distance now, and we made regular stops at major intersections to close the gaps where possible. We took the Durian Loop, an undulating trail detour riddled with rocks and tree roots, instead of the mid segment of Rifle Range Road in order to train our legs to tolerate the terrain.

Next up was Bukit Timah Hill. At the Visitors' Centre at the foot of the hill, we took a moment to refill our hydration packs and recharge. Kops was happily eating an energy bar when a monkey literally snatched the snack right out of his hand before deftly climbing back up the tree to sneer at us! A good reminder to hang on to my energy snacks on such trail runs. I wonder whether the monkeys have any preference for particular gel flavours :P

Stuck, my North Face team mate, and I decided to jog up the steep slopes as part of training. My game plan was to walk these steep slopes on the actual race day, but figured it was worth putting the lower limbs through some tougher training during conditioning runs such as these. Midway up, around the point where my heart popped up into my pharynx and my quadriceps caught fire, I guessed that I might have bitten off a wee bit more than I could chew :P We stood briefly at the summit to celebrate our achievement, stole a moment to snack on some jelly treats that Fennel handed out, and then began our descent.

The next segment was through the water catchment trail, along the (in)famous water pipes, before entering the Zheng Hua Park area. The miles at this point melted into one another. All I can remember is going through the plantation next to the highway, forging our way along mountain biking trails, and cutting through several construction sites.

At around the 22 km mark, we emerged back into civilisation -- a residential area that had nicely paved paths and shelters to rest in. The biggest find of the day here was a functional vending machine dishing out cold isotonic drinks. It was like finding an oasis in the desert. We sat, stretched and drank to our hearts' content. Feeling recharged, we began our journey back to the start.

My legs felt heavy, but there were no cramps...yet. I had already consumed two gel packs and several Clif Shot Jellies, and Gatorade still sloshed about in my hydration pack. Easy conversation and shared jokes at this point helped the miles to pass by more easily. By this time, several runners had dropped out and we regularly checked to make sure we had everyone with us at the major milestones.

The biggest, or perhaps more accurately, tallest, challenge on the return leg was climbing back up Bukit Timah Hill (again!!). Now, this is something few people in their right mind would willingly do, much less after clocking 30 km through challenging terrain. I could only conclude that there was an element of insanity present as Stuck, HP and I crawled our way back to the summit.

The descent, though much less tiring, was cramp-ville for me. My calves were starting to tighten up, and the abrupt change in inclination didn't help. We took a longer break this time at the Visitors' Center, where Kops carefully guarded his energy snacks from the greedy eyes of the hovering monkeys :P

From their, it was the final run to the end. My fully-filled hydration pack felt heavy on my back, but it was great to have cold electrolyte fluids to sip on, especially since the sun was starting to blaze down on us. As we ran back along Rifle Range Road, around the 34 km mark, I felt increasingly tired and decided to break the final stage into several run-walk segments.

As always, it was such a joy to see the end point come into view. My left calf was cramping by then, and I knew that this was as far as I could go for today. Total time = 6:36:38 for a distance of 41.93 km -- the longest training run for me. Ever. It was now time to rest, rehydrate and eat. Thanks everyone for the great company. I couldn't have done this alone :)

In step, halfway across the world

2009-09-26T09:19:00.009-05:00

Runners share a characteristic camaraderie. One that is built over many miles and the shared experiences of overcoming obstacles together. In this ever accelerating age of instant messaging and tweets, the opportunity to share an extended conversation over a long run is a rare gem indeed. And it isn't just the chatting that makes us good friends. Indeed, it is the contrary -- the segments of silence where one is deep in thought, or simply appreciating the unfolding scenery, but all in the comfortable company of a running mate.

Thus, even though I was halfway around the world, there was a special significance to be able to run at the same time as my running buddies. I knew they would be starting their 32 km trail run at about the time I headed out to the banks of the Charles River. They would be trekking through dense forested areas in the tropical heat, while I was busy trying to keep warm in the chilly evening air of the East Coast.

I was temporarily distracted by the longer-than-usual time it took for my Garmin 405 to get a satellite lock. Oddly, it only managed to establish my location after about 10 minutes. Perhaps it too was suffering from some form of digital jet lag? :P

Once I arrived at Charles River, I could immediately understand why the editor-in-chief of Runner's World, David Willey, cited the banks of the Charles as one of his all time favourite running routes. The meandering paths skirting the water's edge, the energy of fellow runners, and the historical buildings that flank the rive, all add to the richness of the experience.

As is my habit, I ran with my camera, stopping occasionally to capture moments in the run. But as we all know, it is difficult to fully encapsulate the atmosphere and feel of a place through pictures alone. I can share that it was a cloudy evening, with a cold breeze following me throughout. At times, it did feel uncomfortably chilly - guess my Minnesotan training is fading, cos the temperature was barely in the 50s F (about 9 deg C). My heat acclimatisation must have been more successful than I realised. College students were out on the water, practising their sculling, and I spotted a few others simply walking or cycling by the waterside parks. It seemed like everyone was slowing down with the advent of fall, leaving behind the memories of summer, and slowly gearing up for winter. Even some of the trees were starting to show hints of yellow and red, subtly hinting at the change of seasons.

I decided not to check my pace, and just run as fast or slow as my heart would lead. At times, I picked up the pace just to clear a bend, or cross a road; at others, I would slow to a comfortable jog, listening to the rustling leaves as the autumn breeze gushed by. As the sky darkened, I headed back past the famous Citgo Sign and 'Green Monsta' and ended another refreshing run. One vicariously shared with friends also running halfway across the world.

Happy running my friends :)

Halfway around the world

2009-09-20T08:51:00.005-05:00

Yes, believe it or not, I am back in Beantown. In stark contrast to the hot humid shores of Singapore, I find myself charging down the banks of Charles River in the cool crisp evening air in Boston after a 30 hour journey. The trip here was trying though - 12 hours in the belly of an Airbus A380, followed by a 9 hour layover at Heathrow airport, before finally hopping across the Atlantic in a Boeing 747-400. Long journey? Yes. But worth every minute :)

As is our tradition, C and I marked the start of this new Beantown Chapter by going for a short run along the Charles River. Everything still felt familiar. The buzz of the baseball fans at Fenway Park, the early evening crowds strolling along the sidewalks, and people heading home from work. The two cities are thousands of miles apart, but the similarities far outnumber any differences. Perhaps the big urban centres of the world are starting to converge in more ways than one?
Because of traffic delays and my blurry-headedness due to jet lag, we had set out a bit later than planned, so the sun was already setting by the time we got to the river bank. But being the runners' city that Boston is, there were still plenty of other runners and cyclists out enjoying the cool evening air on this last weekend of summer. In fact, I did spot a few trees already displaying some of the colours of fall. The beautiful skyline of Back Bay in Boston also loomed in the distance as we made our way through the still night air.

The fog in my mind cleared with each step, and soon, we were happily coursing along the trails that hugged the river bank. The vivid memories of work also started to fade as we trudged along the path next to the Massachusetts Institute of Technology. We got back just in time to swing by the grocery store to pick up some dinner. A perfect invigorating run to help reset my internal clock :)

In the footsteps of giants

2009-09-12T09:08:00.010-05:00

The heat was searing, the strides heavy, and the incline impossible. There we were again, just over 10k into our morning training run, and forcing our way up Singapore's tallest hill again. It was a larger group this morning, numbering about 15 in total, that set out from MacRitchie reservoir park to tackle yet another LSD training run in preparation for the North Face 100k challenge.

I could barely generate a response as another runner said 'hi' while overtaking me on thesteepest portion of the climb. Far from the friendly greeting I had hoped to express, a half-grunt-half-exhalation was what came out from my mouth instead, as I waved my hands in acknowledgement. This was far more exhausting than I had envisaged, and we were not even halfway through our run for the day.

Regardless of how epic our struggle up the hill felt, it paled in comparison with the experiences of the Allied Troops that defended this objective on 10 Feb 1942, against the invading Japanese army. It was a sobering thought that the very trails that we followed were used by soldiers fighting for their lives more than 67 years ago, making a last stand at the start of World War II. These were the true heroes and giants of our past. Suddenly, the climb didn't feel that bad

anymore :P

We decided to explore a new section of the dense trail network in the area, opting to run along the 6 km loop mountain bike trail that circled the base of the hill. The course was even more challenging than last week, with some portions so steep and slippery that I almost felt like crawling down. In fact, there was one cyclist who lost control of his bike and was found lying on the trail by some of the runners in our group! Nonetheless, I still had a great time exploring all these new routes. Never knew there were so many potential areas to check out on foot :)

In the end, we got more than we bargained for. The final 8 km of the run was in the blazing heat of the pre-noon sun, which drained almost every ounce of energy that we had left. At some points, it was just a mental game of tricking my legs to keep moving in the hope that the end was just round the corner. Trust me when I say that I was absolutely elated to see the end point after almost 5 hours on my feet. 32.13 km in 4:46:10. Think that should be enough for today :P

A lovely rendition

2009-09-09T08:49:00.002-05:00

I loved this song from the moment I first heard it. Listening to this wondering version by Playing For Change, I was immediately transported back to my teenage years and the time my best friends and I sang this song in an Acapella version for a school talent competition. Shivering with stage fright, and somehow still managing to keep our tunes and maintain the rhythm with a triangle and cabasa, we couldn't believe it when we won! Countless hours spent rehearsing and trying to harmonize the singing formed some of the happiest memories from my school years.

I hope this song brings a smile to your face, as it did for me.

North Face Training Run Part II

2009-09-05T16:34:00.007-05:00

Was a busy working weekend for me, with little time to blog. Here are some pictures from the North Face training run.

Distance = 29.38km, Time = 4:14:19

Trail running is definitely a different ball game. More practice runs on the way :)

Here we go again...

2009-08-30T09:00:00.000-05:00

Call it what you want. The runner's drive, passion, obsession, or even curse. The relentless pursuit of more miles and the never ending search for new terrain. It is what makes a runner get up in the wee hours of the morning, or dash late into the twilight hours. For me, it struck again this morning, when my alarm clock went off. As we had to shorten yesterday's run, I decided to head out again this morning, and explore a different part of the island.

Only my shadow accompanied me as I stepped onto the deserted streets in the pre-dawn hours. The occasional car would pass by, the driver within undoubtedly wondering what on earth would make a person get out at this unearthly hour just to run. I would have to refer him to paragraph one above. With my Gatorade sloshing in my hydration pack, I soon settled into a nice rhythm as I made my way towards the Singapore River. Some of the late night (or should I say, early morning?) party goers and pub crawlers dotted both banks of the river, some of whom obviously had a tad too much to drink. Mostly, my presence was acknowledged by blank stares and the occasional puzzled 'did you see that' look :P

My aim this morning head further east, and see whether the old running trails I used to tread were still around. Emerging from the stretch of watering holes along the river, the financial district came into view. I paused for a moment to take in the silence of the morning. The skyscrapers loomed dark and tall against the pre-dawn sky, their current stillness belying the usual frantic activity that goes on within during the typical weekday.

I passed by the massive construction of the Integrated Resort at the Marina Bay Area. Was it my imagination of were the three signature buildings even taller now? I suppose the construction workers must be moving full steam ahead. Also, more evidence of the upcoming Formula One night race was all around, with additional security and safety fencing put up along many of the roads in the area. Many portions of my old running route had been interrupted by all the ongoing activity, but nothing an occasional climb or detour couldn't fix.

Soon, I was headed to the Tanjong Rhu area, a posh private residential district with prime waterfront views. Some residents were out for a stroll, and a bunch of dragon boaters were busy training in the bay. I remembered the many times I did LSDs in this area prior to my first marathon in 2005. Those times seem so distant now. Skirting around the bayfront residences, I encountered my first major roadblock. There was a lot of construction here as well, with a massive 'Gardens by the Bay' project underway. I followed makeshift paths and soon found myself along a new road that led to the relatively new Marina Bay Golf Course. The sun was beginning to peek over the horizon, and a comforting orange hue was visible just over the tree tops. I tried running into the golf course, but that seemed to be a dead end so I doubled back. On the way out, I came across another gravel path that was headed in the correct direction, so I just boldly went in, ignoring all the 'no entry' signs :P

The gravel path was headed straight towards the East Coast Parkway, and with a little luck, I might be able to join that coastal running route. It meandered through a very quiet area, and the surrounding greenery made it a very cool and pleasant place to run. Unfortunately, the path came to a dead end as well after about 600 m. I could have continued, but didn't think that bashing to dense undergrowth wearing only tights and running shoes was a good idea.

On my third and final attempt to head east, I made it to Tanjong Rhu Road, which was the usual way we used to run to East Coast Park previously. So it turns out that I couldn't find any new route to East Coast Park. Perhaps once the 'Gardens by the Bay' construction in complete, new trails would be added to make that final link. If that becomes a reality, this would be a distance runner's paradise, with trails and paths going for about 20 - 30 km in each direction :D

The sun beat down on my for my return leg, and my lower limbs started to feel heavy. I still wasn't used to the heat and humidity, and most of my 2 litres of Gatorade was finished. Still, I knew there was only about 5 km left to the finish. I switched on the autopilot mode, and let my mind drift away in the final portion of the run. Distraction was my defence against the mounting fatigue.

Just when I was about to throw in the towel and walk the final distance home, the temperatures suddenly plunged and dark rain clouds gathered in the distance. Encouraged, I resumed by trot back towards the city, only to be greeted by a wonderful chilly pre-rain wind. I even had the energy to say hi to a few fellow runners who looked like they had just started their runs :) My legs felt like lead as I pushed up the final hill at the end of my run. Just then, the heavens opened up once again, and the rain poured down.

Based on my Garmin: Distance = 29.56km; Time = 3:02:36

Thoughts on the trail

2009-08-29T00:41:00.012-05:00

Training for a trail ultramarathon is new to me. For starters, I have never raced a trail event. Second, I have never run a marathon distance under trails conditions. And finally, I have never run more than 42.2 km at one go. But thanks to the Too Family of runners led by Kops, I managed to reacquaint myself with the trails at MacRicthie Reservoir and the surrounding area, which are going to be used during the North Face 100 k Duo race in October.

So far, trail running has proven to be much more humid and challenging than I remember. The extra concentration needed to avoid a twisted ankle, dampness of the surroundings, and extra weight of hydration packs undoubtedly contribute to the extra effort needed to complete the distance over mud and gravel. Last week, the conditions were much hotter than my first r eintroduction run where overcast skies kept temperatures down. Instead, the sun blazed down in its full glory, bathing the entire water catchment area in warmth and light. I certainly wasn't ready for the heat, but still managed to trudge along to complete the 20.12 km. My 1.6 litres of Gatorade were finished before I reached the finishing point.

Today, our plan was to reconnoiter the second half of the North Face 100k route used last year. Starting out from Ngee Ann Polytechnic, we made our way through Rifle Range Road and were soon moving along trails that cut through thick rainforest. The ground was slippery and wet from heavy downpours that descended on the island for the past 2 days. I focused on understanding how the terrain would affect my pace, and continued to familiarise myself with the feel of my trail shoes and the hydration pack on my back.

One highlight for today's run was the climb up Bukit Timah Hill. Though only just over 160m in height, it is still the highest point on the island, and the steep slopes certainly gave our legs a good workout. Running up the meandering road brought back many memories of happy childhood excursions to the area decades ago.

We then continued along the trails that brought us to an open stretch that followed large water pipes. The lack of buildings in this area made it an excellent place for trail runners and mountain bikers to train, and we saw plenty of other people using the slopes and trails for practice. We picked up the pace a little at this point, though the undulating terrain, occasional fallen tree and rocky segments slowed us down repeatedly.

After emerging from the pipeline stretch, we entered another park area. Unfortunately, one of our fellow runners slipped and fell at this point, sustaining abrasions to her knee and hands - a reminder about how dangerous trail running can be. Thankfully, a passing cyclist had a first aid kit which he kindly passed to us to attend to her injuries. We were very grateful for his assistance. I was very impressed by how civic minded he was in stopping to help us.

Because of her injuries, we decided to truncate the run and made our way back to the start point. Along the way, the heavens opened up and heavy rain poured down. We sought shelter for a short while at a gas station, and completed the final distance when the downpour abated. Although the final distance was shorter than planned, it was still a great morning to get out and soak in the outdoors. More importantly, everyone made it back safely, and we are ready for our next run :)

9.58

2009-08-17T06:47:00.005-05:00

9.58 seconds to clear 100m. Unthinkable even a year ago, but Usain Bolt did it with his world record smashing performance at the World Championships today. I can still remember the time when 9.83 seconds was only thought to be possible with performance enhancing drugs. Bolt is truly a gifted athlete.

Think about it. 9.58 seconds for 100 m translates to a 1:36/km pace. Which, if sustained for 42.2 km, gives a marathon timing of 1:07:23. Perhaps a sub 2 hour finish for a marathon may not be that elusive after all... :P

Running in soup - AHM 2009

2009-08-16T00:05:00.012-05:00

There I was, sitting on the ground in the starters pen, about 30 metres from the start line. This was the furthest forward I have ever placed myself at the start of the annual Army Half Marathon. All around, people were buzzing with excitement and anticipation, contorting their bodies into different poses and stretches. We were barely minutes away from the start of Singapore's largest running event, with more than 70,000 runners participating in various distances ranging from 6 km to 21 km this year. The air was thick with moisture - I guess I might have been the only one feeling that way. With such high levels of humidity all year round, running in Singapore is sometimes likened to running in soup. I was already wet with perspiration even before the starter's pistol went off!

The race was flagged off about 5 mins early. I think this caught some of the runners further back by surprise as they couldn't see what was going on at the front, Furthermore, there was no air horn or pistol shot to mark the start of the race - only a silent wave of the flag by the guest of honour. Fortunately, the front runners could see what was going on and were ready to charge past the start line. My game plan was to try to maintain a 5:10/km pace for the first 1 - 2 km, and then try to hold a 4:50 to 5:00/km pace for the rest of the event. I didn't notice that many people sprinting the first stretch this time, compared to previous years. I suppose with more distance running events being organised each year, participants have learnt that conserving energy in the initial stages was a better strategy :P

As the race started at 5.30 am, much of it would be run in the relatively cooler temperatures of the pre-dawn hours. However, as I was still acclimatising back to tropical heat, I still did find the morning air damp and warm :( After a quick trudge through the financial district, we heading towards the coast and were soon running up Sheares Bridge that spanned the Marina Bay area. Unlike previous experiences, this portion of the run was smooth flowing. As only 2 lanes of the road were reserved for runners, there was potential for a bottleneck in this stretch. I guess running closer to the front of the pack has its advantages.

After about 6 km, we entered the East Coast Park area. It was nice running by the sea, with a cool sea breeze for company. Along the way, various military units had set up support stations, coupled with music and various forms of entertainment. I appreciated the effort they put in to cheer us on, and provide us with cold water and isotonic drinks.

I did a quick systems check about 8 km into the run. So far, I still felt relatively well hydrated. Granted, I was sweating buckets, and was probably already quite dehydrated. However, I was drinking at every water stop, and keeping my pace as even as possible. Looking at my watch, I could see that the pace was still on track, and there was a good chance that I could do a 1:50 or even 1:45 for this half marathon distance. Prior to this morning, my best ever half marathon timing in tropical Singapore was about 1:59. Once I crossed the u-turn point along the coastal path, I picked up the pace a tad, and tried to maintain a 4:40 to 4:50/km for as long as I could.

Somewhere around the 14 km mark, DR and IMD whizzed by me, and I spotted another friend, GT. It was encouraging to see such familiar faces in the crowd, and their encouragement helped me to keep on pushing for the final phase. The race entertainment this year included a percussion band, a regular brass band, a small group of people playing melodies with bells, and most bizarre of all, belly dancers! Yes, at around the 17 km mark, there were 3 ladies decked out in what looked like traditional costumes, belly dancing to the delight of about half the running population (no prizes for guessing which half :P )

My right calf was feeling tight when the distance marker read 19 km. Only 2.1 km left to go, and I was breathing deeply and sweating profusely. Digging deep, I shortened my stride and increased the cadence to pick up speed. The final 1 km felt really long. Turning back onto the Esplanade Bridge, the final curve around the Padang felt like an unending detour. To compound matters, runners for the other events were getting into position, so it took some effort to avoid them as they crossed the road. Nonetheless, most were considerate enough to let the weary and downtrodden half marathoners pass by unhindered. As always, the final 100 metres went by in a flash. All I can remember is sprinting as hard as I could. My Garmin 405 reported 1:43:36 for 21.24 km. A personal best for a half marathon in Singapore :)

Official Results just out on 18 Aug 09:
Gun Time = 1h:43m:56s
Chip time = 1h:43m:26s

Into the wild

2009-08-10T20:12:00.008-05:00

I had forgotten how beautiful the nature reserve at MacRitchie Reservoir was. The rainforest seems to come alive when you run deep into it. The mix of gravel and mud against a runner's shoes provide the perfect percussion to accompany any long run.

So the morning after the 44th birthday of Singapore began at 4.45 am, when I woke up and started getting my stuff ready for the trail run. We had planned to clock a total of 44 km that weekend. So far, 23 was done on Saturday during the run at East Coast Park, so there were 21 more kilometres to clear.

While getting my gear in order, I noticed that the usual stillness of the morning had been

replaced by a howling wind. Somewhat surprised, I listened more carefully and heard what made my heart sink: the sound of raindrops hitting the pavement. Weekend LSDs are practically 'sacred'to any distance runner. The thought of missing an LSD can make the toughest marathoner become suddenly weak in the knees. I quickly messaged our ring leader, Kops, to see if the run was still on. He reply was quick and to the point: Yes. Just turn up. We can always go for breakfast instead.

My cab driver must have thought I was crazy when I flagged him down in the rain, decked up in running tights and a dri-fit t-shirt. As he sped along, I looked out the window, hoping that the rain would abate soon. The windscreen wipers seemed to mock me as they pranced back and forth with great fervour, almost dancing happily in the rain. I had almost given up hope for the LSD run until I saw other runners gathered in the parking lot outside the reservoir. Seems like

insanity invites company!

By no small miracle, the rain drops soon disappeared, though the sky remained cloudy, providing ideal conditions for a long run in the tropics. After a quick warm up, we set off into the wooded area next to the reservoir. The sun was just barely brightening up the sky when we entered the trail. I kept my eyes focused on the ground before me, careful to avoid uneven patches while keeping the lead runner in view. Though the air was thick with moisture, a gentle breeze accompanied us into the nature reserve, keeping the temperature comfortable.

The route led us along various mud and gravel trails, up and down a variety of grassy slopes, with some sections punctuated by asphalt. Out of a total of about 10 of us, 8 were gunning for about 20 km, while the remaining 2 went for a shorter 10 km distance. It was great running with Terence and Yankee, who provided no shortage of laughs and encouragement as I attempted maintain an even pace. We took short rest and water breaks about every 4-5 km, giving an opportunity for the runners of different paces to regroup and rehydrate.

The morning was so atypically cool that we could literally see the moisture evaporating from our bodies like steam rising from hot food. I absolutely loved the cool conditions, though it was nowhere close to the crisp cold mornings in Minnesota. My favourite portion of the run was when we hit the open area right next to the reservoir. I stopped for a moment to take a picture and gaze at the natural beauty around me.

Feeling energised by the weather conditions, I picked up the pace for the final 3 km. By the time I reached our starting point, 2:22:53 had elapsed for a total of 19.65 km. This included the water and stretch breaks, and also one period of about 5 to 10 mins when my Garmin seemed to stop functioning. So my guess was that the distance might have been just over 20 km. I was pleased with this good start to the series of trails runs over the next 2 months that are in store as we get ready for the North Face 50 km challenge.

Pre NDP run

2009-08-08T19:55:00.008-05:00

The alarm clock went off promptly at 4.45 am. Yes, it was time for yet another one of those unearthly early morning LSD runs. Dragging my body off the bed, I wondered where those mysterious aches and pains came from. Especially since I had a rest day yesterday. Trying my best to ignore the musculoskeletal groans emanating from my back and neck, I washed up and had a drink.

The most challenging portion of the pre-run routine was getting my new North Face hydration pack filled up. Perhaps part of the problem was my stuporous state, making calculations for Gatorade dilution more challenging than usual. That, and the manual dexterity required to carefully pour the electrolyte powder into the hydration pack without making a mess. Anyway,

after about 10 minutes of spills, I finally got the pack in order :)

The group of about 11 of us gathered at the eastern end of East Coast Park at 6am, and set off 10 minutes later. It was great to see so many familiar faces again, especially after a week of struggling to get used to the humidity of Singapore, and establishing myself in a new work place. I don't know how else I could have maintained any semblance of sanity without the friends who share the same joy of distance running. Thank God for running friends!

We began at a very nice slow and easy pace. I spent most of the first 15 minutes adjusting and getting a feel for my hydration pack. Fortunately, I had squeezed out most of the air pocket in the water bag, so there was no sloshing sound as I ran. The shoulder straps felt comfortable, though the waist strap felt a bit high. Running by the seaside before the sun rises is such a magical experience. The sky was still dark, and the horizon was punctuated by the lights of ships that had anchored off the Singapore port. A few other people were up and about, especially the senior citizens who were doing their usual morning exercise routines.

As we ran, the sky turned gradually to a majestic orange hue. I could now see that it was an overcast morning - which was good for me since I was still acclimatising to the heat. We gradually picked up the pace. It was very nice to chat and catch up with old friends - so many things have happened in each of our lives in the past 2 years. So you can imaging that there was plenty of food for thought and experiences to share.

We took a short break every 4 km or so to stretch and hydrate. I found the hydration pack very convenient, as I could sip my Gatorade at any time during the run. In fact, this was one of those rare LSDs when I felt very well hydrated throughout the entire run. Some of the runners u-turned at earlier points, while 5 of us (Yankee, Stuck, Tigger, Francis and me) continued ahead to the 11.5km mark. We then u-turned and made our way back to the start. The final 8 km was 'own time own target', which meant that every one just ran back according to his or her own pace. I decided to push a bit harder, just to see how I well I could cope with the heart. By this time, the sun was out and the temperature was rising.

I managed to sustain a 4:45-5:00 min/km pace for the final stretch, though it definitely took much more effort than in a cool environment. I did notice however that the hydration pack still bounces quite a bit when one picks up the pace. All in all, this was a great run, and I was so happy to be back with the pack. Thanks Tigger for organizing this group run! based on my Garmin, I managed 23.01 km in 2:40:41.

Of course, the run wouldn't be complete without the usual breakfast. We headed to the nearby Old Airport Road Hawker Center for a wonderful meal of porridge. It was absolutely delectable... yummy! Thanks everyone for the company :)

An Old Friend

2009-07-30T11:15:00.000-05:00

It was like meeting up with an old friend. Plenty of memories to share and a comfortable familiarity that helps set one at ease. This was how I felt as I set out on my first run back in Singapore. The pre-dawn air was surprisingly cool; not as hot as expected, thanks to the moderate heat training in Boston. Humidity was undoubtedly higher though. There was hardly a soul on the quiet streets as I made my way to the river.
A flood of memories gushed through my mind as the waterway came into view. The illuminated bridges and buildings on both banks appeared to gaze into the water as their images were reflected on the water surface. By this time, I had already worked up quite a sweat -- not surprising since the moisture lay thick and heavy in the surrounding air. Quite a few things had changed since my last time here: some new shops and eateries, several spots where construction was underway, and more people seen at the 24 hour pubs that were still open on this weekday morning.
I continued a slow and steady pace along the river bank. Don't push it, just enjoy and go with the flow. The latest edition of Runner's World had an article about running in the heat. It would be interesting to see how accurate the predicted drop in performance would be in my case. The article also mentioned that it takes a week or two to acclimatise to hotter weather, so I need to balance between gradual heat conditioning and getting ready for the Army Half Marathon in about 2 weeks time.
Marina Bay at the mouth of the Singapore river displayed the most dramatic changes from my perspective. Long chains of floodlights lined the roads around the Esplanade area. I couldn't figure out what they were for until it dawned upon me that they were put up for the upcoming Formula One Night Race to be held in Singapore. Then, there were the huge buildings being constructed at the site of the Marina Bay Sands Integrated Resort. The tall buildings would forever change the city skyline, hopefully for the better. I was surprised to see how much had been completed in a short time.
I found a peaceful spot along the bay area where the water way opened up and reflected the majestic and brightening sky. I paused for a moment to soak in the view, appreciate the quiet surroundings, and just pray. The past 48 hours have been hectic to say the least. Long air plane flights really sap one's energy, and the constant change of environment from Boston to London and finally to Singapore was rather disorienting. I felt very much refreshed after the prayer break. It was then time to resume my run.

I had planned to do a relaxing run of about 10km in a 5 out and 5 back fashion. Thus, I u-turned once my Garmin read 5km, and made my way back to the heart of the city. This time, the sun had already risen past the horizon, clearly illuminating my way back. I got back after about 1:06:30. For a distance of 10.3km, this was a nice slow pace. Exactly what I wanted. And needed.

Three weeks in Bah-stun

2009-07-19T20:53:00.011-05:00

Just like that, more than three weeks have elapsed since we arrived in Boston, or should I say, Bah-stun. So what have C and I been up to? Apart from getting the hang of the local slang, we also focused on becoming more familiar with sights and sounds, and of course, sampling the varied cuisine in this vibrant city.

Like my time in Rochester MN, we only started feeling more settled as we became famliar with the nearby running routes. Our zone of comfort expanded proportionately into different areas according to how far we ran in that direction, resulting in multiple pseudopodia-like extensions of our amoeba-shaped bubble of familiarity. By now, we had 3k, 5k, 10k and 12k routes plotted out in different directions, ready to be used for future runs. We also continue to enjoy the company of the other enthusiastic runners who flock daily to the trails along the Charles River.

The past weeks have also been a great time to get used to my Garmin Forerunner 405. Yes, I finally succumbed to temptation, after almost 5 years of using a Polar Footpod to record distances, and gently suggested to C that it would be a wonderful birthday present to receive :P Okay, I confess, it was blatant begging, but still a birthday gift nonetheless :D So far, I have been very impressed with all the nifty functions. Didn't think getting the newer 405 CX was worth it for me as the new features did not offer a significant advantage for a simple runner like me to justify the cost. Furthermore, my main gripe about the 405 was its battery life, which wasn't better in the new CX version. I particularly enjoy using the Garmin Connect website that allows all the information to be beautifully displayed. Nice.

It was also fun to play tourist on some days. We caught a lovely concert at the DCR Hatch Memorial Shell where the Boston Landmarks Orchestra entertained the audience with a lovely night of Italian inspired classical music. Hoards of people took the opportunity to picnic in the cool evening air. It was a treat to join in the festivities, and watch the Bostonians enjoy a night

out. And best of all, the concert was free!

We also explored some of the more historic places in Boston on foot. Faneuil Hall Marketplace, with its amazing array of food items and other merchandise on display, along with numerous buskers entertaining the visitors, reminded me a lot of Leicester Square in London. C and I also took the time to hunt down the famous Bill Rodgers Running Center, where memorabilia from numerous Boston marathons and other milestones in running were on display.

Of course, being next to the water, we just had to try out one of the amphibious tours, and soon found ourselves on a pepto-bismol pink coloured DUKW (aka 'Duck') from the popular Duck Tours of Boston. It was lots of fun, as our hilarious Joker guide regaled us with tales from the past, providing ample evidence of the rich history of Boston. I was particularly intrigued to discover that a large portion of downtown Boston used to be water, hence its name 'Back Bay'. This was converted to prime land by a massive land reclamation project in the 1800s. Amazing stuff.

Food-wise, our hunt for fresh seafood continues relentlessly :P I must have sampled most, if not all, of the Japanese restaurants in our neighbourhood. You already know the story of the Rockport Lobster. Then, there were the steamed mussels and fried oysters in the Faneuil Hall Marketplace. I hope my desire for seafood will be satiated soon :D

Boston and Beyond

2009-07-12T23:21:00.012-05:00

We had an eventful past week.

First, a good friend, CR, came to visit Beantown for a few days. It was lots of fun having our first official house guest, showing him around the city we had only started to discover in the past 2 weeks. Of course, we brought him for several runs along the Charles River, and took the opportunity to cross some of the hitherto unexplored bridges that span that water.

We also seized the chance to drive out from Boston over the weekend, and headed north

towards Rockport, MA. This is a quaint little town that is full of history, from tales of pirates to stories of the first settlers who crossed the Atlantic. For me, the biggest treat was to walk along the ocean front and soak in the sea breeze. We chanced upon a small little restaurant that was right beside the water, and had wonderful New England Clam Chowder.

Of course, no trip to this part of the continent would be complete without a sampling of lobster. The seafood was absolutely delicious, and this tasting of lobster was certainly on par, if not better, than my previous memory of delectable Maine lobster more than 20 years ago!

We spent some time exploring the town of Rockport, which was full of small shops selling all sorts of interesting items. Candy, hand-made crafts, saltwater taffy, ice cream, antique books and clothing items of all shapes and sizes were available for purchase. There were even a few small

sandy beaches along the otherwise rocky coastline (hence the name, Rockport).

Food-wise, we tried our hand at some home-made pizzas. Thanks to the ready availability of pre-made pizza dough at Wholefoods, we jumped in the deep end and hosted a little get together for some friends who also happened to be in beantown, and presented our home-made pizzas - Mediterranean and Mushroom :) They turned out much better than expected, and I hope that our guests left the place feeling satisfied...

One week down...

2009-07-05T09:08:00.011-05:00

We did it! C and I survived our first week in a new place.

Moving is such a jarring process. Everything gets shaken up (literally) and reorganised, and no two days are the same. From sleeping on the floor, there was the initial upgrade to sleeping on a sofa. And finally when the furniture arrived, it was back to the comfy bed! Amidst all the brownian motion that accompanies any major move, running was the one stable activity that kept us sane.So over the Independence Day weekend, we ventured out in a different direction along the Charles River. This time, we headed further east. The sun was finally out, after almost a full week of overcast skies, pouring rain and chilly winds. People were back out along the waterfront in full force, many of whom were camping right by the waterside. There were also several food stalls selling munchies of all sorts along the river bank, all in celebration of the 4th of July. We passed by the Hatch Shell, where rehearsals for the Independence Day Boston Pops Concert were ongoing. The places was full of people, with hardly any room to run. Fortunately, the national guard and police personnel kindly guided us runners along a detour around the area that was cordoned off for the concert.We then passed by the Museum of Science, situated on the Charles River Dam at the eastern portion of the Charles River. Again, the sidewalks were full of people, either making their way to the concert, or visiting the museum. Bumper to bumper traffic crawled along the main roads, and amidst the monotnous chorus of idling engines, I slowly morphed back into my city running mode. Deftly hopping on and off the kerb, weaving in and out of various obstacles, and avoiding other groups of people, we finally made it to the north bank of the Charles River.

The return leg was much more pleasant, as this stretch of Memorial Drive had more room for runners and cyclists to stretch their legs. The sun glistened on the water surface as we got into a nice rhythm. C remarked that there were so many runners here in Boston -- indeed, almost anywhere you look, regardless of time of day, there is a good chance that you will see someone pounding the pavement. Perhaps this is to be expected of a city that hosts the world's oldest and arguably most famous marathon.

It was a good run, and by the time we got back, 1:32:58 had elapsed. The pace was relatively slow and interrupted, but it still felt great getting out by the water :)

5K along the Charles River

2009-07-01T06:55:00.006-05:00

So we finally gave in to the running bug. In the midst of unpacking, sorting out the new apartment, and figuring out where the nearby grocery stores were, we stole a few minutes to do a quick run to the Charles River. And it felt absolutely WONDERFUL to be running again!
The wind was fairly strong on this overcast evening, and -- dare I say it -- cold? After almost two years of cold weather training in Minnesota, the last thing I expected was to feel even moderately cool in Boston :P
It was certainly different running along the more populated streets of downtown Boston. Cars and people were everywhere. Gone are the days of long empty trails (at least in the city). There were many other runners up and about, all seizing the short break in the rain that had plagued us for the whole day, to squeeze in a run. I guess I am back to being a city runner now...
It felt refreshing to breath in the cool crisp air along the river banks, and take in the sights of the spectacular Boston skyline. We only managed to sample a short portion of the trails along the Charles river, and look forward to our next foray into the area.
Total time taken was about 25 minutes. Already counting down to a longer run this weekend :)
&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/run/united-states/ma/boston/103124646003216657"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;5K Charles&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/ma/boston"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Runs in Boston, Massachusetts&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;

1328 miles

2009-06-30T09:15:00.005-05:00

Much has happened since my last post. Along with crossing a milestone in age (yes, I finally jumped into the next age group category for a Boston marathon qualifier, giving myself an additional 5 minutes to have a chance to run the world's oldest marathon), C and I traveled east from Minnesota for what would be our longest drive to date.

It was very sad to bid farewell to Rochester, and our hearts were heavy as we drove along highway 52 and took in the sights of downtown Rochester for the last time (at least, till our next visit!). Our only consolation was that the hectic packing of the past week was finally entering the next phase, and we wouldn't be surrounded by boxes for a few days.

Coursing through Wisconsin and Illinois, we narrowly missed a severe thunderstorm that saw long lines of cars stopped on the highway for safety reasons. That was followed by a short stay in Chicago, getting to know more about this fascinating city that is busy preparing for a 2016 Olympic Hosting bid. Visited Millennium Park with my mom and sis, and also checked out the Museum of Science and Industry, along with the mandatory stops in the nearby Outlet Malls.

Following that brief hiatus, we then did a straight shot for Boston, taking shifts to drive the remaining 1000 miles (about 16 hours non-stop) across Indiana, Ohio, Pennsylvania, New York, and finally, Massachusetts. It was about 2 in the morning by the time we arrived in Beantown. Can't wait to check out some of the running routes here along the Charles River :)

I'll be back...

2009-06-19T14:34:00.009-05:00

By the time this post gets published, I should have started my journey east. Packing has been hectic to say the least, and trying to get things in order before the big move more challenging than anticipated. Amidst all the brownian motion and busyness, my heart felt as I slowly and at times silently bade farewell to people and places dear to my heart in Rochester. Didn't have as much time as I would have liked to run my favourite trails one more time. My last run around the county road 22 loop back to 2nd street was on Monday. But I know that I will visit this special place again, and I hope that it will be sooner rather than later.

To commemorate the most amazing past 20 months of my life here in the Midwest, I have reproduced an article I contributed to the Rochester Track Club Newsletter, sharing why I will always remember running in Rochester. Many thanks to the editor of the newsletter, Renee, for letting me post the article on this blog. Enjoy...

Why I will always remember running in Rochester

Home ground is special to us runners for several reasons. The trails are familiar, with every distance and possible permutation researched and confirmed on prior occasions. In fact, runners tend to know the most seemingly mundane yet critical things about the routes they frequent. These include the number and gradient of hills, location of potholes and other obstacles, which vending machines have the cheapest drinks, where the restrooms and shower facilities are, and places with free parking. We know whether the sun will be in our faces or blazing down our backs for a morning run, and what time of the day a particular road junction will be busiest. We are cognizant of the best areas to stop and stretch, the special lookouts with spectacular views, and most importantly, the finest places to gather for a post-run snack.

You can therefore imagine my trepidation before moving to the Land of 10000 lakes in 2007. I was going to be the newbie in town, unfamiliar with the terrain and running conditions. To make things worse, I landed in Rochester just as the winter season was approaching. Having lived in a tropical country for most of my life, I didn't even know whether it was possible to run in the frigidly cold conditions of the Midwest, where temperatures stay below the freezing point for much of the year. I was perplexed and wondered what would happen to my running after the move.

Thus began my ramble into the running realm of Rochester. Little did I know then that this chapter of my life would turn out to be a significant turning point in my running experience - an unexpected concentration of people, places and events that would have such a positive impact on my continuing quest for more miles. As my path will lead me away from the Midwest in a couple of months, I wanted to take this opportunity to share some of the special things that I will always remember about running in Rochester.

1. Oh the lovely trails
While Rochester is fairly small in terms of population size, it has an abundance of running trails that can rival any big city. Staying near the city center, I was never more than a few steps away from the dense network of biking and running trails that criss-crossed the county. Even during my short stint here, new trails continued to be developed and added to the network of running routes. I vividly remember the joy of running the new Cascade Lake Trail for the first time, and the almost child-like glee I felt while coursing along the path that weaved next to the water's edge. Joining group running sessions helped me to further explore this beautiful city at a more intimate level, leading to pleasant discoveries of many trails, bridges, parks and other delightful nooks and crannies that formed the basis of numerous rave runs.

2. Minnesotan Toughness
One thing that struck me very early on was how tough the people in Minnesota are. The weather here can be extremely harsh, especially during the indescribably cold and windy days of winter. For the uninitiated, I must qualify that this wasn’t the regular winter-elsewhere-in-the-world kind of cold, but unbelievable way-below-zero conditions where even the thickest jackets provided little comfort. But the runners here remain relentless in their pursuit of miles. I remember one occasion when heavy snowfall the day before a group run prompted organizers to cancel the official run for safety reasons. However, much to my surprise, the die-hard LSD runners banded together and still went out into the elements. In fact, their response was "We've run in much worse conditions...". In the face of such inspirational resolve, I gradually learned to continue clocking miles in the cold, one slow step at a time.

3. Minnesota Nice
Barely 3 months after moving to Rochester, I joined the Spring Marathon Training Clinic and saw first-hand the great passion and dedication of people like Lin Gentling and Pete Martin who selflessly give back to the running community here. I was deeply impressed by the humility of all the accomplished runners who always willingly shared their experiences and provided assistance to newbies like me. I also had the privilege of meeting many other members of the Rochester Track Club, and further saw how vibrant and warm the running community was. People would take the lead to organize runs, help out with race logistics, and keep the running trails clean. Even when conditions were bone-piercingly cold, wonderful volunteers would come forward to man water stops, provide warm smiles and constant cheers of encouragement.

4. Seasons of Change

Growing up near the equator where there are no seasons, it was a novel experience to see how the same trail can look so different at different times of the year. The lush greenery and cheerful colors of spring would herald the start of the racing calendar. I could literally feel the extra spring in my steps when the days got longer and warmer. This would subsequently give way to the all-too fleeting display of the passionate colors of fall, which marked the final phase of the annual marathon season. Winter would then make it presence felt through bare trees and snow-covered fields. Few things can be as magical as running on a quiet winter’s night with snowflakes dancing under the streetlamps and the soft crunch of snow beneath one’s feet. For me, the seasons were a healthy reminder that everything had its place and time, and life wasn’t just about rushing around constantly.

5. So many races, so little time

In my stay here, there were so many races to choose from that I was spoilt for choice. It was such a treat to take part in the consecutive marathons of Med City, Grandmas and Twin Cities in 2008. The Twin Cities 2008 run was the most memorable marathon for me, especially after shivering in the cold rain and entertaining the thought of giving up halfway through. Tears welled up in my eyes once I saw the big flag fluttering in front of the State Capitol building and the finish line in the distance. It was my best marathon time to date, and certainly one of the most enjoyable. In terms of experiences of a lifetime, the Ragnar Relay in August 2008 was the most fun I have ever had on an extended relay run. The fantastic company of my fellow Ragnar runners, along with the memories of us crammed into two vans, running through the night, sleeping in the weirdest places, and laughing over 205 miles will remain with me wherever I go.

So at the end of my journey halfway across the world to the Midwest, all my initial concerns proved totally unfounded. Instead of my worst fears manifesting themselves, my wildest dreams had come true. I had made new friends who shared the same fervor for fartlek and penchant for pain, and discovered unending trails to explore to my heart's content. I watched more running movies debut than in my entire lifetime so far, and forged memories on the running routes that I will always cherish. I no longer have the same fear about heading out when the temperature is below freezing, and have discovered a new love for running in winter. Therefore, it should be no surprise that coming to Rochester has been the highlight of my running experience so far. This place has been home to me for the past 18 months, and I will never forget what a wonderful and special time it has been. You know, it is said that home is where the heart is. One thing is for sure, I will leave part of mine in Rochester, MN.

Up, up and away...

2009-06-11T18:25:00.009-05:00

The idea for this project arose on a beautiful summer day one year ago, when I saw a colourful hot air balloon drifting slowly over the southwestern part of Rochester. After some internet research, I stumbled upon Aamodt's Hot Air Balloon Company that organizes flights over the St Croix Valley, about a 90 minute drive from Rochester. After several months of waiting for perfect weather conditions to coincide with a break in our schedules, all the chips finally fell into place on Wednesday.

Not having flown in a hot air balloon before, I was both curious and apprehensive about how the journey would unfold. After a quick registration, the professional crew unloaded the basket and balloon in an open field, and rapidly inflated the large balloon with powerful fans. We carefully climbed into the basket after a safety briefing. Following a series of flame bursts from the heating element at the top of the basket, we were airborne! I was surprised by how rapidly the balloon gained altitude...

The view from the air was spectacular. The chatter amongst the excited passengers gradually faded off as the homes below us became smaller and smaller. The slow and silent drift of the balloon with the wind provided a rare and extended opportunity to soak in the panoramic view of the St Croix valley and the surrounding area. It was both breath-taking and peaceful -- perfect for reflection and prayer. We could just make out the skyline of St Paul and Minneapolis in the distance. We spotted a few other balloons in the area, floating slowly upwards against the backdrop of the evening sun. Our balloon slowly gained altitude until we floated around 2200 ft above sea level.

The total flight time was around 1 hour, and it was fascinating to understand the considerations for finding a suitable landing spot. It took us quite a while to find a safe place to land as the winds were rather unpredictable that evening. At times, we hovered just barely 50 ft above the ground, almost brushing the treetops as our pilot manoeuvred us to a suitable landing area. We even had the ooportunity to give a shout out to some of the bewildered residents who did not expect us to do a 'float-past' their homes that day.

The ground crew had to track our balloon, so as to provide transport back to the launch site. After about 30 mins, we finally neared a suitable landing site, away from power lines and other dangerous structures. Our very experienced pilot then shifted the basket into position, and told us to brace for the landing. We ended up touching down in the backyard of a very friendly elderly couple who granted us permission to land in their garden -- I suspect they would be telling their friends about it the next day :)

After touch down, we assisted the crew with packing up the balloon which took about 15 mins. It was then time for celebratory champagne back at the apple farm. Many thanks to the Aamodt's hot air balloon crew for giving us such a memorable flight :)

What a wonderful evening :)

2009-06-07T22:12:00.007-05:00

I had the most wonderful time tonight :) C and I spent the evening in the company of fellow runners and friends while enjoying a delicious meal, listening to amazing tales of races around the U.S.A., laughing until our bellies ached, and of course, chatting about food from different parts of the world. Thanks to Renee who hosted and organized the party, my friends and fellow runners from the Ragnar Relay, Winterfest Trifecta, and RAC runs got together one more time before we leave Rochester later this month.

It never ceases to amaze me how the love for running brings people together. Running has not only helped me to stay healthy, but has also allowed me to meet so many amazing people from different parts of the world. In particular, the running community in Rochester has helped me adapt to life here more much quickly and easily than I could have hoped for, and I will never forget all the fun times that we shared during the many races over the past 20 months.

Once again, thanks Renee, Lin, Pete, Dan, Heidi, Tom, Sheila, Tom, Karen, Judy, Laura, Todd, Angie, and Jim for sharing your evening with us :D

BTW, in line with what we were chatting about over dinner, here is a video clip on Singapore food that features what durian looks like. The durian makes its presence felt in the final 60 seconds of the clip. Enjoy!

10 miles (almost) through Mayowood

2009-06-07T16:13:00.005-05:00

The 52 F (10 deg C) temperature, overcast skies and gentle breeze contrasted greatly with the sunny skies of the past week. Even though it was colder than desired at this time of the year, the dip in ambient temperature meant that the trails would be relatively clear of flies -- many of which I had inadvertantly swallowed while running at this time of the year. I therefore couldn't resist a dash through the woods.

It was invigorating running along the Mayowood Trail again, a place which holds many fond memories of races past and training sessions completed. The trees and shrubs looked refreshed from the downpour yesterday, and were swaying in the wind as we followed the path along the Zumbro River. This would be my longest run for the past 2 weeks, so it was nice to stretch the legs and get the joints moving again.

I couldn't help but feel a sense of impending nostalgia as I made each turn along the trail. With only a couple more weeks before I leave Rochester, I don't know how many more chances I will have to run the streets and trails of this beautiful city in the Midwest. Reaching HyVee along HW 14, I decided to continue with a loop around Soldier's Field, before picking up the pace for the return leg back to Maywood Road SW.

Based on my footpod:

Time = 1:20:35

Distance = 15.68 km

Pace = 5:08/km (avg)

Good run :) Am looking forward to meeting up with some of the regular runners of Rochester later this evening...

Viva Las Vegas

2009-06-01T22:32:00.003-05:00

Spent the weekend with C's parents at Las Vegas. It was nice to walk along Las Vegas Boulevard again and soak in the sights and sounds. Quite a few changes since my last visit in 2003. Noticed many new buildings being constructed right along the strip -- guess the gaming industry must be fairly resistant to the current economic slowdown. One of my favourite things to do in Las Vegas is watch the Fountains of Bellagio. The amazing water jet choreography, entertaining play with lights, and the large scale of the entire performance never ceases to amaze me each time I stand and watch the show.

Also had the chance to finally catch the Penn & Teller magic show (never realized that Teller was actually about 6 ft tall!!), and the current big name in Las Vegas entertainment, Terry Fator, who gave an outstanding performance with his singing impersonation ventriloquist act! Little wonder he won America's Got Talent back in 2007. If you are ever in Vegas, his show is definitely worth watching...

Wave of the future?

2009-05-28T23:45:00.004-05:00

Just watched this Google I/O Developer Conference presentation on Google wave, which is essentially a new look at how we use email and other web communication tools today.

I was particularly impressed with the real-time ability to collaboratively edit documents, update changes to multiple applications (such as blogs or twitter), and the language translation function (allowing instant messaging between people who don't speak the same language). All that's left is to balance between speed of access, usability, and prevention of information overload.

Check out the video when you have time. It is a long presentation, about 80 minutes in total, but worth watching for a perspective on the 'email/communication' application of the future.

Picture Perfect - 21.1 km from Byron to Rochester

2009-05-24T22:09:00.000-05:00

The race director couldn't have asked for better conditions. Clear skies, comfortably cool weather, and an enthusiastic set of runners raring to go. Any concern about dwindling participation rates due to other events being held over the same weekend dissipated when around 1,100 runners turned up for the Med City Marathon. Having run this race last year, I was familiar with the route and was looking forward to tackling the rolling hills in the first 8 miles of the course. C was unable to participate at the last minute, so I thought about a different race strategy while on the bus to the start line. Since I would be running alone, I decided to 'run with my heart' and just see where that brought me.

The race began around 7.07am with the sound of the starter's horn, and the crowd surged ahead in one big swell. I had planted myself near from front third of the starting pack, and could see the front runners pulling away with each minute. The compact mass of runners soon stretched longer and longer, snaking through the quiet residential estate in Byron. Judging by the similar pace of the other participants around me, I was in the correct position.

After a 3 mile loop in the town of Byron, we crossed highway 14 and were soon on a hilly road that coursed along open plains and cornfields. I tried to keep my pace fairly constant, both on the uphill and downhill portions of the course. In contrast, some runners would drop the pace on the inclines, and then sprint the downward portions. This resulted in a somewhat amusing 'pendulum effect', where I would overtake them on the climb, only to have them whiz by me on the other side of the hill :) This must have happened at least a dozen times in the first half of the race.

Although the Fargo Marathon was about 2 weeks back, my legs felt comfortable. The post-marathon rest had obviously allowed me to recover most of the kick in my stride. Feeling strong and energized, I decided to push a little harder, and kept my eye out for runners ahead that I could keep up with.

The cool weather was absolutely wonderful. With starting temperatures at around 52 F (about 10 deg C), I could race in my favourite t-shirt and tights. The blazing sun, though necessitating sunblock, only added to the feverish buzz of all the happy runners. Under such ideal conditions, hydration was simpler, and I chose to only drink at alternate water stops that were placed 2 miles apart.

Before long, I crossed the 8 mile mark, and knew that Rochester was round the corner. I quickened my stride and started trying to gradually overtake the runners in front of me. Reaching 8 miles meant that there were only 5 miles left of the half-marathon. Five miles (or 8 km) was my usual loop around my estate, and was definitely a distance over which I could endure a faster pace.

The silence of the country roads were gradually replaced by busier streets of Rochester. Spotting several familiar faces in the supporters that had come out to cheer us on, I felt encouraged to keep pushing although my breathing was getting heavier. Crossing mile 10, I could almost taste the finishing line. This was home turf -- familiar trails that I had run countless times in the past -- and I knew every twist and turn that would bring me to the finish.

I opened up my stride and sprinted up the final 'hill' of the route that went along the frontage road of highway 52. These final 2 miles were a blur. I was running furiously, waving back to supporters and volunteers who rallied me on, and counting down the fractions of miles that remained. Gone was my usual shuffle. In its place was a bigger bounding stride that only occasionally manifested. I could feel it in my bones as Soldiers Field came into view -- this was going to be a personal best half marathon finish.

The 13 mile marker was silhouetted by the morning sun. I could barely raise my arms to snap a picture of it as I went past. Just 0.1 miles left. I was talking to already myself: turn right here, careful of that pothole, just a few more seconds... I made the final turn to the finish line and saw that the time was still under 1:40. I couldn't believe my eyes. I pulled out all the stops and sprinted across the final timing mat.

Race results: Running Roentgen - 1:39:13 for 21.1 km (a personal best for me!)

Taking Chance

2009-05-23T19:33:00.004-05:00

On this Memorial Day weekend, the movie I stumbled upon while watching TV couldn't have been more appropriate. 'Taking Chance' chronicles the experiences of Lieutenant Colonel Michael Strobl, as he escorts the remains of 19-year-old Lance Corporal Chance Phelps back to his family in Dubois, Wyoming. The reactions of the people along the journey, the shared grief of all involved, and the immense sacrifice of the family is poignantly depicted in this moving story.

Read more about the personal account of Lt Col Strobl here.

Interludes

2009-05-23T16:04:00.005-05:00

As I make this entry, hoards of people are on the move here in Minnesota, many of whom are headed north to their favourite getaway spot for the long Memorial Day Weekend. A time to chill, escape email, and shift gears for a day or two. The parallels between life and running abound, and this innate need to slow things down every now and then is yet another illustration of how similar the two are.

Since the Fargo Marathon on May 9, I have cut down on the weekly mileage, giving my legs a chance to recover from all the 'beating'. The runs in the past days have been slow easy runs, more to enjoy the late sunsets than to clock distance. In fact, I wasn't able to decide whether or not to run the Med City Half Marathon before the registration deadline. The final decision was only made yesterday, when I finally went down to register at the packet pick-up location. So barring any unexpected drastic weather changes, my Kayanos and I will be trudging another 13.1 miles (21.1 km) tomorrow morning, from Byron to Rochester. It should be fun to do this recovery half marathon with C :) I don't know when my next full marathon will be, but will enjoy this little marathon intermission for however long it lasts.

Back to the subject of interludes, we had the chance to spend a quiet weekend in Canoe Bay recently. Thanks to an article in the Twin Cities magazine I chanced upon earlier this year, we found out about this relatively little known resort near Chetek, WI, just about 3 hours from Rochester. And it certainly lived up to its reputation. Impeccable service, great accomodation, peaceful surroundings, sumptuous food and truly a chance to recharge. The lack of phones, wifi and cell reception in the lakeside cabins was an unexpcted blessing, giving us a chance to really get away for the weekend. I caught up with my non-work related reading, watched the sun traverse the horizon, spotted a racoon hiding up in a tree, stopped (literally) to smell the flowers along the trails, prayed and reflected, and listened to the wind blow through the woods that surrounded our cabin.

Wishing one and all a peaceful Memorial Day weekend. Enjoy the interlude :)

Congratulations to the Singapore Women's Everest Team!

2009-05-20T08:09:00.001-05:00

It has been more than a year since I last posted about the Singapore Women's Everest Team. At that time, they were still busy fund-raising, and had to postpone their climb by one year due to a host of unexpected delays. I just found out that this team of plucky young ladies just reached the summit of Mt. Everest at 8850m on the morning of May 20, making them the first Singaporean all female team to scale the highest peak in the world. Congratulations to Lee Li Hui, Esther Tan and Jane Lee! And all the best to team B who will be heading for the summit on Friday :)

Fargo Fables

2009-05-11T18:37:00.016-05:00

The situation seemed dire. Cramps in both calves, with about 3 miles (5 km) left to go to the finishing line. My running gait had changed from the usual shuffle to an odd hop-skip. No matter how I tried stretching, a different muscle would go into spasm. Was it time to call it quits?

Earlier that morning, C and I gathered outside the Fargodome, under the overcast skies that greeted us on this Spring Saturday morning. As predicted, it was the coldest day of the week, with temperatures hovering around 35 F (about 1.5 deg C), and a wind chill factor of about 28 F (- 2 deg C). In order to decrease the time spent waiting out in the cold, we took a gamble by arriving as close to the start time as possible. Parking was tighter than expected, so we got to the start line just after the scheduled start time of 8 am. Fortunately, the organisers were slightly behind schedule, so we still had about 2 minutes before the flag off.

While warming up in the starting corral, we discovered that the friendly middle-aged Caucasian lady who stood next to us taught Mandarin in Grand Forks, North Dakota. Of all places in the midwest, Fargo was probably the one where we least expected to meet a Chinese language teacher! We had a fun time chatting in Mandarin while waiting for the race to begin :)

Because we had arrived late at the start line, we were at the back of the crowd when the race began. Thus, the next few miles were spent trying to manoeuvre in between groups of runners to make our way towards the middle of the pack, where the average pace was closer to ours.In retrospect, the extra energy expended during this protracted weaving back and forth may have contributed to my 'cramping crisis' in the final segment of the race.

The serious floods due to the record high levels of the Red River just a few weeks earlier resulted in last minute changes to the marathon route. Instead of hugging the banks of the Red River, the route now brought us through the heart of downtown Fargo, with half marathoners doing one loop and full marathoners completing two loops to make 26.2 miles. One benefit of this new route was fantastic crowd support. In fact, most of the circuit of flanked by supporters who spared no expense in cheering us forward on this cold Saturday morning. There were bag pipers, bands, choirs, music from all genres, and even an Elvis impersonator to make us feel welcome. Sweets, tissue wipes, orange slices and many other treats were handed out by the spectators, in addition to the usual aid stations manned by volunteers.

The route was really flat, and the only undulation was when we entered a short tunnel at 2 points for each loop. Though I kept an eye out, I didn't see many mile markers, and thus had to depend on my footpod to clock distance. The aid stations, though plentiful, did seem unevenly spread out. At times, there were too many water stops in succession, only to be followed by a 'barren' segment. This made hydration management a bit more challenging for me, as I intentionally skipped some water stops to avoid over-distending my tummy with fluids :P This might have been another contributory factor to my 'spasmodic surprise' in the final 3 miles.

Crossing the halfway mark under 2 hours, I knew I was comfortably on my way to a sub-4 finish. The only unknown variable was how my legs would hold out after the tiring first segment. Fortunately, the second loop was much less crowded. In fact, there were only 1400 full marathoners, compared to almost 5000 half marathoners, excluding the relay runners. I tried my best to maintain a pace of around 5:15/km for the second loop. All seemed to be going smoothly as I passed the 4 hour pace group around the 18 mile mark.

Then began my biggest hurdle of the race. It started with a slight tingle at the lateral aspect of my right calf that appeared after mile 20. 'No big deal', I thought to myself, as I took a short walk break to rehydrate and consume my 3rd energy gel pack. The tingle disappeared when I resumed by run. After several minutes, the tingle appeared on the other calf. Slowing down, I stretched slightly and gave my legs a gentle shake. Again, the sensation disappeared and everything seemed fine.

At mile 23, it happened. A sudden and sustained cramp in my right calf. 'Oh no', I muttered under my breath. 'Not now, not with only 3 miles to go!!' My feeble attempts at stretching only made things worse, so I tried to walk it off. Unfortunately, that didn't help either, as every movement seemed to precipitate cramps in another set of muscle fibres. A no win situation. As the minutes ticked by, the cramps permeated both calves and I was reduced to an unusual hobble not infrequently seen towards the end of a gruelling marathon.

As walking did little to relieve the spasms, I decided that the logical thing to do was to keep a decent pace, and shuffle my way to the finish. Furthermore, I was getting cold, and running (shuffling) would generate more heat than walking. The final 30 minutes of the marathon were long and arduous. If it wasn't for the constant encouragement and cheers of the supporters who lined the streets, I might have thrown in the towel. Instead of counting down the final miles of the race, I focused on the next step and next bend on the street, tackling each segment in turn.

Finally, the Fargodome came into view. I maintained my steady shuffle and hung in there till the finishing line came into view. The atmosphere in the Fargodome was fantastic, and the master of ceremony did a good job riling up the crowds to cheer the runners to the finish line. I was so relieved to complete the race that I forgot to stop my footpod. Thankfully, the timing chip provided more than enough information on split times for me to analyse my performance. After grabbing a snack from the finish line area, I met up with C and we headed back to the hotel for a well-deserved rest :)

So to answer the question on the back of the medals :
For me, it was further and harder than expected, but without a doubt, a distance that I was proud of. Another marathon completed, and many new lessons learnt...

Afterthought
There was a very palpable sense of community spirit in Fargo which could be felt by all runners. Here was a city, on the brink of record floods just barely one month ago, that banded together and defended their homes by making sand bags and building dikes with their bare hands. Colleges canceled lessons for days so that students could be mobilised to aid in the sand-bagging. The concert held on the night of the marathon paid tribute to all the citizens of Fargo who beat record-breaking flood waters with unprecedented will. The atmosphere was certainly well summarised in the slogan for the evening, Mind over Miles, Will over Water. Fargo, I salute you ...

Do check out this great report on the Fargo marathon by Jean. He writes extremely well and has a great perspective on running in the midwest :)

Fargo

2009-05-10T22:52:00.001-05:00

So how far did I go in Fargo?

Based on the chip time:

- first 10K = 55:41
- half marathon mark = 1:53:40
- 20 mile mark = 2:51:48
- final 10K = 57:25
- full marathon = 3:49:13

Full race report to follow shortly :)

A healthy disregard for the impossible

2009-05-07T23:27:00.000-05:00

Another inspiring commencement address, this time given by Larry Page, co-founder of Google, at the University of Michigan. I especially liked the bits about developing a 'healthy disregard for the impossible', and working hard on something 'uncomfortably exciting'. Enjoy! :)

Two days to Fargo...

2009-05-07T22:50:00.003-05:00

It has been an enjoyable spring training season with many great runs with lots of good company. There are now less than two days left to the Fargo Marathon. It appears that we are in for relatively cold weather, expected to be around 36 F (about 2 deg C) at the start. Taking wind chill into account, the temperature might feel more like 26 F (-3 deg C). Looks like I need to pack warmer running clothing. The tapering weeks have been really busy, so am looking forward to a nice relaxing run, and time to explore the Fargo area :)

Your Song

2009-05-06T22:23:00.004-05:00

Excitement ran high as C and I made our way to the Xcel Energy Center in downtown St Paul on Tuesday night. It was a rare chance to catch two musical geniuses perform - Elton John and Billy Joel in their Face to Face concert tour.

As we walked through the corridors of the performance venue, we heard the talented duo belting out 'Your Song', one of the great timeless classics by Elton John. Over the next 3 and a half hours, the crowd was treated to song after song by these two singer-song writers. Taking us on a journey through the decades of their music so far, the two stars basked in the limelight as the audience sang and danced along, eagerly awaiting each successive song. I never knew Billy Joel played the piano so well, and their dueling piano segments were simply breath-taking.

Amongst my many favourite songs played during the night were Piano Man, Candle in the Wind, Rocket Man, Goodbye Yellow Brick Road, Daniel, Up Town Girl, We didn't Start the Fire ...

It was an amazing night. Thanks Elton John and Billy Joel for sharing your songs with all of us! :D

3000 feet above Rochester

2009-05-03T19:59:00.010-05:00

Thanks to an unexpected lucky draw prize won after Winterfest Trifecta Run, C and I had the rare opportunity to see Rochester from the sky together with Pete Martin :) Initially, I wasn't sure what the 'one hour flight' on the prize certificate meant. I soon found out that our very own RAC run organizer, Pete Martin, was also a pilot, and had kindly volunteered some free flight time as a prize for the Trifecta. In fact, he has flown planes for many years and even experienced landing on an aircraft carrier.

After prior flights were postponed due to inclement weather, we were finally blessed with a clear sunny day. Light winds with occasional gusts greeted us when we pulled up to the Rochester Airport. Following Pete into the airport complex, we discovered an area separate from the main terminal that housed all the private planes. In this cordoned off area, several large warehouses were home to planes of different shapes and sizes. Pete promptly disappeared into one of the nondescript buildings in the area, and later emerged pulling a small plane to the middle of the road. This Cessna aircraft would be our ride for the day :)

Neither C nor I had ever flown in such a small plane. Truth be told, my only impression of such aircraft was obtained from watching Indiana Jones movies or old World War II flicks. You know, the scenes of people hanging on to the wings of bi-planes while they soared through the clouds :P Squeezing myself into the front seat, I was immediately enthralled by the many complicated dials and indicator lights that lined the front panel. C had the entire comfortable back seat to herself.

After Pete completed the detailed pre-flight checks, the front propellar roared to life and we were soon taxi-ing down the runway to our start point. After several minutes on tha tarmac, final clearance was given by the control tower, and we were off! Wheeeeeeee.....

It was quite scary to see how quickly we gained altitude. Soon, the buildings and cars of the airport were just tiny structures several hundred feet below us. I could barely make out our car in the parking lot. As we climb higher into the sky, occasional wind gusts would cause the plane to pitch, yaw and roll noticeably, in stark contrast to the comparatively smooth rides on the big commercial jets. I caught myself looking at the wings nervously at times, consciously reassuring myself that this vehicle was built for flying! :P

Soon, the buildings of downtown Rochester came into view. It was such a treat to see the Cascade Lake area, buildings of Mayo Clinic, many of the running trails, the main Broadway Street down the center of Rochester, Silver Lake, and the wide open fields around town. Some of the rivers meandered much more than I realised after so many months of running along their banks. My adrenaline flowed freely as I soaked in all the sights from a bird's eye view. We also saw some of the numerous windmills that lined the southern aspect of Minnesota.

The minutes literally flew by while we were in the air. I kept gazing out the different windows of the cockpit, trying to take in the scenery from different perspectives. It was so invigorating and exhilirating to be soaring high above the city streets. Soon, the airport came into view again and Pete's skills were once again displayed when we landed smoothly on the runway. Our wheels touched down smoothly and we were soon on our way back to the car park. It was a great way to spend a beautiful sunny Sunday afternoon, looking down from the sky above at the streets of Rochester. Thanks Pete for making our day! :D

Beantown Babblings

2009-04-30T17:01:00.004-05:00

Why the long blog hiatus you might ask? Well, I spent most of the week holed up inside a large hotel connected to a convention center in the heart of Back Bay in Boston, MA. Yes, it was another conference discussing the latest in radiological developments.

Amidst the constant buzz of activity and numerous meetings, it was challenging to say the least to keep up with my marathon tapering schedule. Fargo marathon is now about 8 days away, and my last long run was the Earth Day 20 miler in St Cloud, MN. This was the perfect recipe for what I term the Runner's Unexpected Nervous Syndrome (aka RUNS). Though this is not a strict medical entity, I am sure many of us have experience that random anxiety that sets in during the final tapering phase of marathon training. Would I lose my fitness gained over the past few months of training? Will I be able to complete the 26.2 miles?

Though I longed to clock a nice long run through the streets of Boston, especially since the city was still teeming with post Boston Marathon excitement, it wasn't feasible for me. Therefore, I tried my best to visit the hotel gym regularly for most of the conference days. With meetings starting as early as 7am, I had little choice but to get up around 5 each morning. Thus, I literally dragged myself out of bed each day to join other blurry-eyed hotel guests as we trampled the treadmills in the hotel gym with an uncanny united rhythm vaguely resembling a streetside percussion ensemble.

Much like fellow runners on a tough trail, there is a subtle but distinct mutual acknowledgment between hotel dwellers of the discipline it takes to get out and work the treadmills while on the road. This is especially palpable for the early birds, who either hit the machines way before dawn, or who appear with almost military precision at the opening times of the gym.

One dark early morning, I was particularly startled by a loud repetitive metallic clunking noise when I emerged from the elevator at the floor of the hotel gym. It was so loud that is echoed through the hotel hallways some distance from the gym entrance. Turns out it was due to a heavy-footed one runner on the revolving treadmill mat. It always amazes me how some runners can sustain such heavy pounding for prolonged periods. This plodding style contrasts markedly with the uber-efficient low impact ultra-marathoners' stride, also known as the 'ultra-shuffle', which some runners display in a gym. These runners stride so quietly that all I hear is the quiet hum of the rotating treadmill machinery. Regardless of running style, it was great to be in the company of fellow treadmillers each morning, providing me with a much-needed boost of energy before each day's proceedings began.

On a separate note, the H1N1 Influenza Outbreak has crossed multiple geographic regions across the world over the past few days, prompting the World Health Organisation to raise the pandemic alert condition to level 5, just one short of the highest level indicating a full-scale pandemic. The constant and rapidly evolving news coverage reminded me of the Severe Acute Respiratory Syndrome (SARS) outbreak back in 2003 which largely involved Hong Kong, Canada and Singapore. Those were tough times indeed, and I still have vivid memories of working in hospitals during that time. Thankfully, the lessons learnt then will prove useful in managing the current spread of the H1N1 virus.

Although the virus appears to continue in its spread, it is important to stay calm, not panic, remain vigilant and step-up good basic hygiene practices. Simple actions like washing hands frequently, covering our mouths when we sneeze, not touching our eyes/mouth/nose unless our hands are clean, and staying away from work/crowds when we are unwell, will go a very long way in battling any outbreak. Often, we forget that our hands are contaminated after touching common surfaces such as phones, door knobs, keyboards etc, and therefore should wash them after coming in contact with such surfaces. Honestly, these hygiene practices should be the norm, even when there isn't an imminent threat of a pandemic. So let's all modify our personal behaviours where appropriate, and keep our spirits up as we face the coming weeks. Those interested in getting reliable information should check out the excellent information put out by the CDC at http://www.cdc.gov/swineflu/

Okay, that should be enough babbling for now. Till the next time, keep smiling, stay healthy and enjoy running :)

Battle at Beantown - Boston Marathon 2009

2009-04-20T21:45:00.005-05:00

Did you watch the Boston Marathon this year? This was the first time I ever watched the whole event from start to finish, and it definitely did not disappoint.

The stakes were high and the air was teeming with expectations. Right from the start, Ryan Hall threw down the gauntlet by setting a blistering pace for the men's marathon, surging to the lead and maintaining that position for most of the first 13 miles. In stark contrast, the women's event was characterized by a careful and calculated pace, with the lead pack cautiously huddled together for most of the first half.

Then, as with most marathons, the drama unfolded in the final third of the race. By this time, Deriba Merga and Daniel Rono of Ethiopia and Kenya respectively, had established their dominance by breaking away from the lead pack. Hall had fallen to almost the back of the lead pack, but was slowly clawing his way back into contention.

On the women's side, Kara Goucher was in fine form, staying right in the front half of the lead pack for pretty much the entire race. Despite several breakaway attempts by Salina Kosgei (Kenya) and Dire Tune (Ethiopia), Goucher clung on ferociously and even took the lead in the final few miles.

Merga was unstoppable in the final 3 miles, powering ahead at an unbelievable pace, and finishing comfortably ahead of Rono who came in second. I was very impressed with the determination displayed by Hall, as it couldn't have been easy fighting back into the top 3 in the final minutes of the marathon.

The women's race was a nail-biter, right down to the finish. Goucher, Kosgei and Tune stuck together like glue, each refusing to relinquish the lead to the other, even until the final few hundred yards when the finishing line was in sight. Amidst the frenzied cheers of the supporters, many of whom were rooting for Goucher the homeground favourite, these 3 women battled right to the finish, with Kosgei narrowly edging out Tune by one second. The sheer strain of the final sprint was evident when Tune promptly collapsed to the ground, not moving for several minutes, after crossing the finish line. Goucher displayed amazing mental toughness and physical prowess for a relative newbie to the professional marathoning circuit. Although she came in 3rd, her outstanding performance bodes well for US marathoning community in the years to come.

For an great commentary and analysis of the race, check out http://www.sportsscientists.com/2009/04/boston-marathon-analysis.html

Also, don't forget to check out the post-race interviews at Runner's World, especially what Hall and Goucher had to say about their Boston performances.

The clouds of St Cloud - Earth Day 20 miler

2009-04-19T20:52:00.013-05:00

The overcast skies that loomed high over our heads certainly lived up to the name of the town. There we were, in St Cloud, Minnesota, on this exceptionally cloudy day, getting ready to run the Earth Day Race. The winds were gusty, and the temperatures hovered around 45F (about 6.5 deg C). Had the sun been out in full force, it would have been a day of running shorts and sleeveless tops. Instead, I spotted a full range of long-sleeved tops, gloves and the occasional running jacket.

There was a good-sized crowd huddled at the starting line. Judging by the comments heard, it would appear that the field size this year was significantly larger than previous years. My guesstimate was around 1500 for the half-marathon and 200 for the 20 miler. We set off promptly at 8.30am, after the traditional singing of the Star-Spangled Banner. The crowd surged forward as we crossed the Mississippi river, eager to reel in the miles.

C was going for the half-marathon, while I aimed to complete the 20 miler. Fargo Marathon was exactly 3 weeks away, so the timing was perfect for a final 20 mile LSD run. I ran the first 2 km with C, taking an easy pace to allow time for my legs to warm up. Our pace gradually increased from 6:30/km to about 6:00/km and finally hovered around 5:45/km. Though the density of runners was high for the first 5 minutes, everyone was very considerate and there was plenty of room for runners to settle into their respective zones.

We did a loop of about 4 miles through a residential estate on the eastern bank of the Mississippi, before going over the river once again into the heart of the St Cloud State University campus. Several groups of people, who looked like freshmen getting a tour of the campus, were on the campus grounds soaking in the sights as we zipped along.

After about mile 6, we entered the Beaver Island Trail, which hugged the western bank of the Mississippi. This segment was densely bounded by trees on both sides of the path, and was one of the quietest portions of the run. We would catch occasional glimpses of the river whenever there was a break in the treeline. Otherwise, it was certainly a time to just hunker down and focus on putting one foot in front of the other.

Around mile 8, we emerged from the partially wooded trail, and did another loop through a residential estate in the southern part of St Cloud. I could see the faster runners on their return leg, chugging along at a deft pace. The houses here were big and beautiful, and it looked like a very nice place to live.

The volunteers who looked after the water stops at every other mile were full of energy and enthusiasm. I couldn't help but feel re-energized by their youthful exuberance and cheers of encouragement each time I passed one of the aid stations. Before long, I spotted the sign for mile 10, and knew that we were on the return leg back to the university campus. Gradually, I increased the pace towards 5:15/km as the race was already halfway done.

The most demoralizing point of the race was where the route split at mile 13. Here, half marathoners turned left to go towards the finishing line 0.1 miles away, while 20 milers went right for a repeat 7 mile loop through the trail portion of the run. I bade a silent farewell to the half marathoners, and went the lonely path of the 20 milers.

After the bifurcation, I ran most of the remaining 7 miles alone. Small pockets of other 20 milers would appear every now and then, but this segment of the race was very quiet compared to the first half. It was an ideal time to do a systems check. My legs felt good, and the new Kayanos were performing well. There was a slight ache on the dorsum of my left foot, which I suspect was due to overly tight lacing of my shoe. Otherwise, my breathing was comfortable and I felt energetic.

Keeping my stride small, and trying to maintain a good running economy, I decided to ramp up the pace for the final 4 miles. As long as I continued to feel comfortable, I wanted to see what kind of pace my body could handle after 15 miles. Spotted some of the St Cloud River Runners whom I met the day before at the pre-race pasta dinner. Always nice to see friendly faces in a crowd. Spotted Renee going strong as well around mile 18.

The final 2 miles went by in a blur. The sun was out and shining brightly by this time, and I was eager to complete the race. The mile markers seemed to stretch out longer than before, so I was really glad when mile 19 appeared. 'Only 1 mile left', I mumbled to myself. One mile, 1.6 km, or 4 rounds of the running track. I repeated these numbers to myself as the road disappeared beneath my shuffling feet. The bifurcation came into view again, and this time, I happily took the left turn this time round. Racing up the final 0.1 miles, I could hear the cheers and announcements coming from the finish line. The end was finally within reach.

It was plenty of fun ending the final few steps of the race in a football field. The loud cheers and ardent supporters made the whole area have a carnival atmosphere, and definitely added to the wonderful feeling of finishing the event in one piece. I was pleasantly surprised when my name was announced as I crossed the finishing line - a nice personal touch by the race director.

Official race results:
Time = 2:46:39
Distance = 20 miles (32.19 km)
Pace = 5:11/km (avg)

Earth Day 20 Miler 2009

Final thoughts:
A well-organized race, perfectly timed to serve as the final 20 miler LSD for anyone attempting an early spring marathon. The relatively small field size also gives it a warm and personal feel. The course is mostly flat, with occasional short slopes. Given the opportunity, I would definitely run this race again :)

Running the Sahara

2009-04-17T17:47:00.001-05:00

Picture from www.runningthesahara.com

It was a busy week, hence the paucity of posts. However, I still managed to squeeze in a few runs, and had a fun time watching 'Running the Sahara' with several other Rochester runners during the week.

Overall, I thought that the movie had great cinematography. None of those shaky and vertigo-inducing running shots, or rapid zoom level changes. Instead, most of the footage was shot in a wide-angle fashion with slow panning views from a high vantage point. There were many spectacular scenes of the Sahara and realistic portrayals of the harsh elements in the open desert. The original music score and professional narration also added to the sleekness of the production.

As with many of the recent running movies, it was basically a series of interviews mixed with progressive footage of the running journey across the Sahara. Interestingly, one of the ultra runners was from Taiwan, so several of his interviews were in Mandarin. As would be expected of any adventure lasting over 100 days, there was plenty of drama, uncertainty, and poignant displays of the human spirit. Each of the three runners hit a breaking point during the trans-Saharan trek, though at different times. However, they somehow found a way to dig deeper with each obstacle, and successfully completed the amazing distance together.

Aside from the 'stars' of the show, the movie also made me think about the unsung heroes of any major expedition - the support crew and families. The uncertain duration of the run, which dragged on for longer than expected, took a toll on the people providing constant logistical support. Some had to leave the group before the conclusion of the journey. There was also a palpable emotional strain on the families of the three runners. Fortunately, things ended on a high note when the quest ended successfully after 111 days of continuous running.

Overall, this was an enjoyable movie, showing yet another example of the indomitable spirit of ultra runners. Coupled with the beautiful scenes of the Sahara and sneak peeks into the diverse cultures that span the open desert, it was definitely a movie worth watching.

Read fellow run blogger Renee's review here.

Fantastic Fetzer

2009-04-11T14:31:00.034-05:00

We couldn't have asked for better race day conditions. Clear blue skies, the sun shining down in full glory, and temperatures a comfortable 39F (about 3.5 deg C) at the start. As was the tradition set last year, the women started exactly 12 minutes before the men, with the men subsequently playing catch up.

Random Ramble: The 12 minute gap is deceptively 'small'. If you think about it, this would (on average) allow the women to establish about a 2 km lead over the men. Assuming a gentleman runs at 12km/h while the lady runs at 10km/h, it would take the man a full hour just to make up the distance!

After a stirring rendition of the Star-Spangled Banner, the ladies set off with gusto and sped off, leaving us guys feeling somewhat envious that our race had not yet begun. While we were still warming up behind the start line, the fastest women had already completed the initial 1+ mile loop and were going past the start point again, chasing after the lead bicycle. Fortunately, the 12 minutes soon elapsed and we set off as well, more than eager to make up the distance that had accumulated between the genders.

After the first half mile, the starting pack gradually stretched out. Glancing at my watch as we completed the first loop and went past the start point, I noted that about 10+ minutes had elapsed. We had made up some time already. I tried my best to keep a pace just below 5 min/km, scanning the path ahead of me to see if there was any other runner going at a similar pace whom I could use as a virtual race partner.

We soon entered the quiet trails of Mayowood. The serene surroundings, gentle undulations of the track, coupled with occasional glimpses of the Zumbro river, made it feel almost like any other weekend run. Except for the fact that I was breathing deeper and pushing harder than I normally would. Time would tell whether my pace was too ambitious.

We were greeted by enthusiastic volunteers and supporters at each water stop. Their cheers and claps of encouragement were wonderful, and definitely helped us perk up whenever we felt tired. Due to the many people who stepped forward to help with the event, we had race marshalls at all major junctions showing the way. Thank you so much to all the volunteers who so selflessly gave up this beautiful spring Saturday morning so that we could run :)

I finally caught up with C at around the 13.3 km mark, about 1h 3mins into the race, at a location slightly earlier than last year. Looks like I was running about 2 km/h faster than her. I slowed down to run with her for the rest of the race, like we did in 2008. However, turns out she was deep inside the "runner's zone", actively using this time to mentally sort out the details of a big project which she was working on! Thus, she encouraged me to go on ahead.

Random Ramble 2: Don't you just love the "runner's zone"? That special period of enhanced awareness, clarity of thought and amazing problem-solving skills that manifests during a period of extended running. Even perspective on life becomes clearer while pounding the pavement. I must have made many important decisions while out on a long run. Given the amount of work that looms over the horizon for me, I might have to schedule many more runs to sort things out! :P

Resuming my pace, I focused on reaching the u-turn point up ahead after Soldier's Field. Spotted fellow runners Trevor, Lin, Dan, Laura and Angie way ahead of me and already on the return leg. Looks like they were having a great race :) The u-turn came and went. Mr Penguin, our indefatigable 'u-turn mascot', was out in full winter splendour, silently cheering us on as we began the final stretch of the race.

Feeling energetic, I picked up the pace towards in the final 5 km of the race, staying somewhere between 4:30/km and 4:45/km. I knew the end was very near, and it was a mental game from here on. With each bend, the end drew nearer until it was in view. Taking a deep breath, I sprinted down to the finish, pausing only to reveal my running bib number, which was concealed by my sweater.

Based on my footpod:

Total time = 1:36:16 (gun time will probably be closer to 1:36:30)

Distance = 20.28km

Pace = 4:44/km (avg)

Random Ramble 3: What an amazing race! Perfect weather, outstanding organisation, and enthusiastic runners. It was such a treat to even get our names printed on the running t-shirt. Congratulations to Renee Saxman and team for directing yet another highly successful Fetzer 20K race.

For those interested, here are more shots taken on the run from Fetzer 2009.

The little joys

2009-04-07T22:40:00.004-05:00

As the outsoles of my latest and much beloved pair of grey-gold ASICS Gel Kayano 14s were becoming significantly worn down, it was time to go shoe shopping again! :D The new Kayano 15s have been on my mind since they were released, and although they received a mix of good and less-than-ideal reviews, I was still very keen to see if the latest rendition of my favourite running shoe line would still fit me.

I left work with an extra bounce in my step, excited at the propect of checking out running shoes and other paraphernalia at the Running Room. Soon, I was holding the display version of the 15s in my hands, carefully examing every aspect of the shoe, and taking note of subtle differences between the generations. Key new features of the 15s included the asymmetrical lacing (not sure if this would make a difference for me) and extra gel at the lateral aspect of the heel. Just as I was picking up a new pair of Gel-Evolution 4s for C, I was told they no longer had Kayano 15s in my size! :( Thus, I left the shop with only the Gel-Evolutions in hand.

Since I really needed a new pair of shoes, I decided to try my luck at Apache Mall. Stumbling into Foot Locker, I was pleasantly surprised to find out that they not only had my size, but also had stock in 3 different colour variations of the new Kayano 15s. From the little that I know, I was under the impression that ASICS would release about 1 colour per quarter for each shoe line. Regardless, I was pleased to have the additional colour options. Aside from the usual white base with either blue or red trimmings, there was a third option that caught my attention - a special release of Kayano 15s that were black and silver. I couldn't resist the temptation, and sounds of the ringing cash register soon sealed the deal.

And there you have it...*drum roll*... my new Kayano 15s :D Can't wait to try them out during the Fetzer Run this weekend.

11090 Seconds

2009-04-04T19:30:00.001-05:00

That's how long it took me to complete this week's long run.

Honestly, I was a bit apprehensive about how the run would turn out today, especially after the low slow run last weekend and the late night yesterday. I had deliberately cut down on running during the week, focusing instead on stretching and core exercises. With 5 weeks to go to Fargo, I hoped to get at least another 20 miler (or 32.2 'km-er') under my belt.

It was great to see the enthusiastic running group gathered at the RAC. The weather was a tad colder than expected (27F, -2.8 deg C), so I was decked out in my usual layers. Needless to say, some brave souls (aka Trevor) were still in shorts! The route was clearly marked by bright orange arrows and notations, courtesy of the ever-dependable Pete Martin who had reconnoitered the route. We set off promptly at 7.15am, and were soon settled into a nice rhythm. The planned route was a large counterclockwise sweep around the heart of Rochester, with several hills thrown in for good measure.

My legs felt a bit heavy at the start of the run, but the cheery atmosphere and conversation of the running group soon made my steps feel lighter. In quick succession, we cleared the hills of West Circle Drive and the Foxcroft Area. Thanks to Renee who charged up the languishingly long Foxcroft hill to get a good photo vantage point, we got another nice action shot of our group pounding the tarmac.

Sweeping through Bamber Valley, we were soon on the scenic trails of Mayowood. It must have been several months since I last ran here. The trees were all bare, and only a few birds were up and about. The path was nice and dry, and the trees provided a welcome shield from the wind. My legs started growing weary again along Zumbro River as we moved north towards Silver Lake. Thankfully, an engaging conversation with fellow runner Jen helped me momentarily forget the accumulating miles at this point.

So there we were at the usual water stop at the Silver Lake car park when the gauntlet was thrown down by Dan. The challenge? To do an extra loop around Silver Lake, and bring up the total distance to 21 miles. Earlier, there were suggestions of an even more insane extra loop around Viola Drive and Quarry Hill which would have added up to almost 23 miles, but time had whittled down the attractiveness of running 3 additional miles.

Jen opted out of the extra loop, and headed back to the RAC along with Tom Woo (who incidentally had already run 5 miles prior to joining us for the morning run!) Thus, my insanity once again manifested as I followed Trevor and Dan for an extra loop around the Lake. I drew up close behind them, hoping that drafting would reduce the rate of lactic acid accumulation in my legs. My fuel tank felt almost empty, but I knew that the feeling was momentary, and continued to chug along and trick myself into a comfortable running zone.

The final stretch up Assisi Heights and 19th Avenue felt interminably long. The dynamic duo of Dan and Trevor, still brimming with energy, revved up the pace when the RAC came into view, and charged ahead to the end. I, however, simply continued my slow chug, and pulled into the RAC parking lot, tired, but immensely satisfied.

&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/run/united-states/mn/rochester/423123895617695734"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;05/04/2009 Route 21 miler&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/mn/rochester"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Runs in Rochester, Minnesota&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;

Based on my footpod:
Time = 3:04:50 (11090 seconds)
Distance = 35.26 km (likely an overestimation, as the map distance is 34km)
Pace = 5:15/km (average)

Oh those days of yore...

2009-04-04T15:33:00.008-05:00

The last time I had to reach deep inside and re-connect with my teenage self was during the Thanksgiving weekend in November 2008. Then, watching the movie 'Twilight' required a momentary indulgence of teenage angst that had long been forgotten.

Therefore, it was with a sense of deja vu that I found myself in the Target Center last night, amidst thousands of screaming teenage (and post-teenage) fans at the - brace yourself - Britney Spears concert! This was my first experience of a big label megastar concert in a huge venue, which was packed to the brim. Spotted a few people of my generation and older amidst the sea of adoring fans, some of whom could hardly contain their excitement as the concert was about to begin.

The warm up act was by the Pussy Cat Dolls, who put up a very energetic and entertaining performance. They definitely got the crowd riled up and ready for the rest of the evening. There was an unexpectedly long gap between the opening act and the main concert proper, which resulted in the audience getting a bit restless at one point. I suppose the huge sets required quite some time to get in order for the scene changes. Regardless, the legions of loyal supporters were on their feet and screaming their lungs out when Britney Spears finally made her appearance.

Notwithstanding the uncomfortably apparent lip-syncing by the megastar, it was a very entertaining performance. There was outstanding choreography by a superb supporting dance troupe that was complemented by spectacular sets which included huge flashing LCD screens, giant floating props, coordinated light and smoke effects, and recurrent mind-boggling acrobatic displays that reminded me of Cirque du Soleil.

By the end of the night, my ears were dull from the decibel deluge, and I had my fill of teeny-bopper fashion. But you know what? I had a fun time as well, buoyed by the unbridled displays of enthusiasm and support that these young fans had for their pop idol. It was definitely an impressive concert by an icon who looks set to make a comeback in the music industry.

Endless Exponential Expansion

2009-03-30T07:29:00.002-05:00

I think we feel it in our bones. Insidious increases in information influx. The constant craving to be connected. Questions answered in the blink of an eye. Fads coming and going before many of us realize they were around to begin with. The computer technology we buy starts becoming obsolete even before we start using it. These changes have permeated almost every facet of our lives. In my field of diagnostic radiology, the number of images per study that a radiologist interprets in a typical CT scan has risen from multiples of 10s to multiples of 1000s in a span of only a few years, and the volume and detail of such studies continue to rise with each day. The amount of knowledge in medicine is now growing so rapidly that even a specialist has to focus on a small subspecialty niche in order to keep abreast of the latest information. I wonder how the next generation will cope in a world that is changing so rapidly. Definitely food for thought...

A low slow run...

2009-03-28T19:31:00.002-05:00

I wasn't able to join in the usual Saturday morning running excitement today, which was quite disappointing. Nevertheless, I still managed to piece together an LSD run in two parts - my first time trying this sandwich method of accumulating miles in one day.

Part 1 saw me spending half an hour on a treadmill up in the cities. Huffing and puffing in an air-conditioned, enclosed space in the basement of a building surrounded by television sets displaying CNN in endless variations, I managed about 3.2 miles, which was a nice start to the day. I didn't know how the rest of the day would pan out and whether a follow-up run would even be possible. Thus, I thought I should at least squeeze in this short morning run.

As luck would have it, there was a spot of time later on in the afternoon when I got back to Rochester, Thus, a decision was made to clock a few more miles. The temperature was 42F (about 5 deg C) when I started. Although warm by Minnestan standards, I found it 'cold' and didn't feel like venturing out for long. Perhaps it was because I wore fewer layers? Or due to the overcast sky that kept the sun at bay? Or maybe the persistent westbound winds that howled throughout the run? Regardless, I fought the inertia with every ounce of my will, and dragged myself out of the house.

Since there wouldn't be any volunteer water stops during this run, I planned to do loops around the area which bypassed home so that I could easily grab a drink or snack during the run. After setting up a little makeshift water stop at the bottom of our staircase with a couple of bottles of Gatorade and two energy gel packs, I set off.

&amp;lt;a href="http://www.mapmyrun.com/run/united-states/mn/rochester/154123835620753813"&amp;gt;29/03/2009 Route&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/mn/rochester"&amp;gt;Find more Runs in Rochester, Minnesota&amp;lt;/a&amp;gt;

Each time I ran eastward, the cold headwinds that buffeted me made the experience miserable. Perhaps I should have worn my wind proof jacket. But I remember spotting a few people running in thin sweaters an hour earlier. Hopefully, I would warm up more after the first round. By sneaking in some extra appendices at both ends of the loop, I increased the length of each loop to about 6.5km. I thought that if energy and enthusiasm persisted, I might even do 4 rounds, and get another 30+ km run in total under my belt.

The first round gradually got better, especially when I started running towards the west. There was hardly any wind, and I even felt comfortably warm at some points. Spotted several pairs of geese waddling about the Cascade Lake area, perhaps also enticed by the spring-esque weather to go for an early evening stroll. My morale gradually rose as I took in the quiet surroundings.

However, towards the end of round 1, my high spirits were brought down by the cold headwinds that made their presence felt once again as my bearings once again faced east. My fingers were cold in spite of gloves that covered them. I pulled into my stairwell for a water stop and sat down.

That was a big mistake. Sitting down that is. Once my gluteals touched the comfortable steps, an incredible sense of lethargy set in, and I could feel myself reasoning why the run should end now. I was tired, my energy levels weren't high, and it was downright depressing outside. A faint buzz and cloudiness began to permeate my mind as I sipped on some Gatorade. I knew that if I didn't get out of this downward spiral soon, the run would really be over.

So I stood up, stretched, and headed out the main door before my brain could register the change in location. The start of the second loop felt better. The legs felt lighter, my body was warmer, and the winds became less intimidating. Spotted another runner along Cascade Lake. He looked much more energetic than me as we acknowledged each other with the customary nod of runners' camaraderie. There was also one cyclist out, dragging a sealed baby pram-on-wheels attachment at the back of his bike. I wondered for a moment what the little kid was thinking, being out on a day like this, whizzing along the lakeside trails, and whether he would have any recollections of this very day when he grew older.

And thus, round 2 ended without much fanfare. The stairwell was no longer a place of slothful temptation. Sitting inside and drinking, I did not feel a lure to be lackadaisical. My legs did feel a tad tight though, and there was a mild ache at the superior end of my left patella, where the quadriceps tendon inserts (although the patella is strictly a sesamoid bone, which means that it actually resides inside the tendon).

Well into the 3rd loop, I knew that I would clock at least 20km for this run. The only question that remained was whether there was enough gas left in the tank to do round 4. Perhaps I could do a shorter round, exclude the appendices, and make it about 25-26km? Added the 5km that I did earlier this morning, it would be a total of 30km for the day. But the juggling of these permutations in my mind soon stopped when it got colder and my legs became heavier.

Therefore, my run ended on round 3. There wasn't much of a runner's high for me today. I didn't feel like blazing a few more miles at the end of the run, and it was only sheer determination that saw complete the 3rd loop. But having run for some years now, I recognise this as part of the normal ebb and flow of distance running. We all have our internal rhythms and cycles, a normal sequence of highs and lows that accompany every running year. Today was certainly at the lower end. But am looking forward to the upswing... hope it comes sooner than later though :P

Based on the treadmill and my footpod:
-Time = 30:00 + 1:53:08 = 2:23:08
-Distance = 5.15 + 20.71 = 25.86km
-Pace = 5.32/km (avg)

Season of change

2009-03-22T21:30:00.003-05:00

Now that spring is 'officially' here, thought I should change the blog header image to one that is more seasonal. This picture was taken by Renee during the 20 miler this week while the rest of us charged along 18th Avenue SW. That was a great run indeed. Thanks for passing me the picture Renee :) Hopefully, the sunny and warmer weather will stick around for as long as possible. Heard that there might be a few thunderstorms in store over the next few days so I guess we'll just have to wait and see...

Another piece of exciting news. Received the 'Running the Sahara' DVD in the mail in the past week. Hot on the heels of 'Beyond the Epic Run', this looks like another thought-provoking running-related movie. Anyone else in Rochester interested to watch this as well?

My first 20 miler for the Spring 2009 season :)

2009-03-21T18:04:00.007-05:00

My heart was pounding fast, and I was breathing hard. Here I was at the final segment of the weekly Spring Marathon Training LSD run. The conversation between Shane (who was training for his first marathon coming up in June) and me dwindled to occasional grunts of how hard this final part of the run was. I didn't even have enough energy or time for pictures! Trevor and Renee had picked up the pace for the final 3 kilometers, and were progressively becoming smaller figures ahead of us. Glancing at my watch, I saw that we were doing about 4:15/km. I have never run at this pace before for a long run. No wonder my lungs were burning.

Knowing that the end was only about 10 minutes away, I gritted my teeth and increased the cadence of my steps. My shoulders tensed up as I dug up the remnant ounces of energy that were stored somewhere in my body. I suspect the small piece of banana I ate at the last water stop had fully disintegrated by now. I just barely managed to get Renee and Trevor to within earshot, and they could hear me getting nearer as I was panting like a man on the verge of cardiac failure. Shane soon caught up as well, and we all crossed the imaginary finishing line at the RAC feeling both elated and exhausted.

Earlier this morning, yet another large group had gathered at the Rochester Athletic Club (RAC), ready for the scheduled run. Temperatures were about 37F (about 3 deg C), and expected to be about 47F (about 8 deg C) by the end of the run. Clear skies also meant that the sun would be shining brightly again today. In other words, we were blessed with yet another picture-perfect running weekend.

This week, I confess I was mostly in a 'fly on the wall' mode. Happily tucked in the middle of a running group comprising Dan, Jenny, Pete, Renee, Trevor and Shane, I had great fun listening to the animated conversation that was going on between my fellow runners. It was a great deal for me - I had the dual benefits of drafting the stronger runners, while at the same time laughing at the numerous jokes that flowed amidst the group. Laughter is more than just good medicine - it also makes the miles disappear :) After so many years, I am still pleasantly surprised by the things I learn during a run. Today, I learnt about how to tap the sap from a maple tree and make maple syrup, and even had my running gait analysed by a physical therapist! Oddly, I discovered that I don't flex my right knee as much as my left. Hmmm....

We had clocked a good 18+ miles (about 30 km) by the run we arrived back at the RAC. After a short stretch, a delicious round of Cherry Almond Blonde Brownies (thanks Renee), and a quick drink, Trevor, Renee and I set off again to round up the distance to 20 miles. Fargo marathon was about 7 weeks away, and I wanted to get some 20 milers under my belt. Lake Wobegon Marathon, which Renee was training for, was also 7 weeks away and thus she had intended to clock 20 miles all along. Trevor didn't quite have a spring marathon in mind yet, but given that he was training for a full iron man later in the year, he was game for any additional distance. We took a couple of minutes to get our stride back, and were partly hobbling for the first part as our legs protested the unexpected 1+ miles. But we soon got our running legs back, and finished the 20 miles under the bright morning sun :)

Based on my footpod:
Time = 2:52:19
Distance = 33.19km
Pace = 5:12/km (average)

&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/run/united-states/mn/rochester/427123767753877866"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;21/03/2009 Route&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/mn/rochester"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Runs in Rochester, Minnesota&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;

Random Ramblings... The uninitiated often have a hard time understanding why runners push themselves day after day, week after week, chasing an imaginary target distance that doesn't always make sense. Our routines seem odd to those who have never felt the irresistible draw of accumulating miles; that immense sense of accomplishment that accompanies the end of a hard, long run. True, sometimes we pay a price for our pursuit of distance. Chronic aches, ligament strains, inflammed fascia, and dreaded injuries that relegate us to the running sidelines for longer than we can bear. But the rewards are huge as well. Increased physical fitness in a time of widespread sedentary lifestyles, clarity of thought in the age of incessant information overload, and the company of running mates who share both the joys and frustration of running. I guess this must be true of any form of exercise, be it cycling, swimming, hiking or basketball. May you always find joy in whatever you do :)

Spring Fever

2009-03-17T21:34:00.003-05:00

It was too tempting to resist a trudge outdoors. With temperatures uncharacteristically high for this time of the year, it felt as though - dare I say it? - spring came early in Minnesota. With temperatures well up in the 60s F (about 15 deg C), there was just no excuse to not get out and run. I was so excited that my hands were trembling as I slapped on some sunblock. Indeed, I had almost forgotten where the sublock was kept, but managed to find it after some frantic rumaging. I dug up a short-sleeved shirt, put on my running cap and shades, and stepped out into the cool (warm) evening air. The wind felt comfortable, with none of the usual winter stinging bitter cold.

In fact, the draw of the trails was so strong that I broke one of my running rules, i.e., to rest the day after the long run. Decided to head out for a slow recovery run on Sunday, and managed to squeeze in a 9.05km run along 2nd Street SW and West Circle Drive. The conditions were even warmer on Monday, and so I made a quick dash to the Cascade Lake Trail after work, soaking in the sun and enjoying the company of other walkers, runners and cyclists who were out for the same reason :) It was another nice slow run, with about 9.28km completed.

Looking around, most of the snow heaps have melted, and no ice was visible on the roads. Spring officially starts on friday, though this date isn't really taken seriously by Minnesotans as snowstorms and sudden drops in temperature can be expected all the way till April or even May.

But maybe, just maybe this time, winter might actually be over? *fingers crossed* :P

Chocolat

2009-03-15T12:19:00.005-05:00

I first watched the movie Chocolat in the year 2002. The depiction of chocolate preparation, the tempering process, the myriad of shapes and sizes churned out, and the fascinating peek into the life of a chocolatier left such an impression on me that I can still clearly remember how the types of chocolate prepared depicted the mood of the protagonist in the movie. Of course, the thought of visiting an authentic chocolaterie in the middle of a small French village was irresistable as well :P

Chocolates are more than just a sweet treat. Carefully prepared, they are a reflection of many things in life - a balm for the weary soul, the warmth of friendship glowing over a shared box, a mother's love in a cup of hot cocoa, a boost for the runner in the middle of a marathon, the start of a young romance, and the celebration of life and all its uncertainties given that "you never know what you're gonna get".

You can therefore imagine my glee when I had the chance yesterday to join a small group of fellow choco-philes in learning how to make chocolate from a true chocolatier, Helen Distad. We gathered at Renee's place in the afternoon, and discovered first hand how to select, prepare and craft chocolate into various forms and consistencies. From chocolate sauce, to chocolate clay, we stirred and heated and moulded and pressed and rolled and chipped away at the different textures until we got the final desired outcome. Of course, my amateur preparations paled in comparison to the delicate and tantalising chocolates that Helen dished out with ease. It was like being back in Chemistry class - start with the brown stuff, mix a bit of this white stuff, and a little bit of that blue powder, a few drops of water and voila!

Highlights of the day included making roses from chocolate clay, and preparing chocolate truffles. The hours flew by and soon, our hands-on session with the chocolate expert was over. To me, this was a wonderful introduction to the world of chocolate preparation. A dream come true really, as I have always been interested in learning more how to make one of my favourite treats in the world. Obviously, this is a fine art form that can only be honed through years of experimentation and practice, so I doubt choclate delights will be flowing out from my home anytime soon. But I willingly volunteer my tasting services to any chocolatier out there... wherever you may be :P

Thanks again Trevor and Helen for taking the time to show us the captivating world of chocolates :)

30 in 30s

2009-03-14T11:14:00.009-05:00

It was a spectacular day for a run. With temperatures expected to reach about 30F (minus 1 deg C) and above, we were in for a real running treat. We all listened intently as Pete described the route for this morning - 15 miles for the marathoners, once again taking note of potential icy spots along the way. Then we were off. You could tell that everyone was raring to go. Given the expectation of good weather, we were in a wide range of running attire. For me, I was still decked up in my winter running gear, while a handful of brave souls were in running shorts!

The route was a nice change from last week, heading in the opposite direction towards the sun that was just rising over the horizon. The streets were empty, and the brightening sky was completely in line with our high spirits as we kept the pace along 7th St NW. The sky was noticeably darker when we began, since this was the first long weekend run after the daylight savings time switch last Sunday. We then cut right through the heart of downtown Rochester, past the majestic Mayo building which was shimmering in the morning light, and made our way towards Soldiers Field. Here, we had a quick water stop, before continuing south towards 16th St SW.

I was absolutely elated at being able to run along the Mayowood trail again. Much of the ice had receded, and I could've sworn I heard some birds chirping in the crisp morning air... or was that an auditory hallucination? :P The pace started to pick up a little. Feeling comfortable, I tried my best to keep up with the lead group. We were running straight towards the sun which was still low on the horizon, so the runners in front could only be made out as distant silhouettes rhythmically swaying from side-to-side as they kept up the pace.

The next water stop was at Mayo High School. A perfect spot to top up with isotonic drinks and a small slice of banana. We then did a little 'appendix' run along 11th ave, south all the way to 24th St, before u-turning back to Mayo High School I guess this was that little extra stretch to give us the pre-determined 15 miles. Then, it was back to familiar running terrain along the Zumbro river, up north towards Silver Lake. The lake was only half frozen, so there were geese both in the water and on the ice, all making their presence heard with incessant calls.

Somewhere along the perimeter of Silver Lake, I think the cold morning air must have gotten to my head. That is the only reason I could fathom why Trevor could talk me into doing an extra loop around Silver Lake :P Regardless of the reason, I soon found myself running with Trevor and Dan, making that extra circle around the gigantic gaggle of geese on the lake. My fingers and face were numb from the cold, but I continued to plod along. Since all I had to do was follow, little cerebral activity was required on my part and I could retreat into the safe hidey-hole inside my mind, a place where many marathoners like to visit during LSD runs.

Soon, we were on the home stretch along Elton Hills Drive. Dan and Trevor were convinced that we would manage to go over 17 miles (about 27.4 km) by the time we returned to the RAC. Our conversation though, was cut short by the occasional rolling hills that greeted us. Finally the end was in sight. The RAC was less than a minute away when I saw that familiar and almost mischevious glint in Trevor's eyes as he turned around to face me.

"Shall we make it 18?" He asked me, as I struggled to keep up with the two of them.

Before I could catch myself, I heard the the following words emerge from my mouth.

"Sure thing! Whatever you guys say."

I was surprised they could understand me - my words were hardly intelligible, given the semi-frozen state of my lips and facial muscles. Anyway, we continued past the RAC entrance, made up the extra 0.5 miles to reach a total of 18 miles, before finally calling it a day.

Based on my footpod:
Time = 2:35:45
Distance = 30:15km (though the distance was probably closer to 29+km)
Pace = 5:10/km (avg)

It was a fantastic run. I certainly wouldn't have been able to complete it if it wasn't for the running company. Suffering shared is suffering pared.

&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/run/united-states/mn/rochester/785123704724718420"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;14/03/2009 RAC Run Route&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyrun.com/find-run/united-states/mn/rochester"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Runs in Rochester, Minnesota&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;