Category Archives: Running

Triultra 28.75 Sprint Triathlon

Did my first sprint triathlon event of the year, back from injury. 3 months from my accident early this year. because of my injury I haven’t trained in cycling and running a lot. running not at all. Running involves a lot of shoulder movement, causing some discomfort, cycling in itself only hurts when there are bumps in the road, or when I climb up hills (while pulling on the  handle bars). But swimming interestingly was the first sport I could do, as it felt better in the water. (In fact I did labuan cross channel swim the week before :p)

Didn’t do too bad, considering the lack of training. my swimming was still strong at 14mins 20 seconds. I guess I pushed my self a bit.  before the swim I noticed that the current seemed to be pushing eastward (to the right of the shore), so I started of far from the left so I didn’t have to fight the current much, after the 1st turn, I couldn’t see the 2nd buoy (is it pronounced buwi or boy or boo-oy?) , so I just followed the line of swimmers in front of me until i saw it with my own eyes before I corrected accordingly, after the 2nd buoy, I could see the swim finish, I decided to aim for it, and if the current push me, I decided I will just have to run on the shore. Close to the shore I decided to run in the water on to the shore.

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On the shore, a few hiking/running buddies (bahadurs) as volunteers jokingly asked me to do a baywatch run, and I obliged. :p

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In the first transition, I wore my lunar sandals for my bike, remembered to wear my helmet, but forgot to wear my bib as I only realized halfway when I saw someone else didn’t wear it. fortunately the organizers were lenient on the regulations.

Beginning of the bike was challenging as it required to cycle up a hill, I was a bit used to it, so I just went on passing 2 cyclist, 1 was pushing the bike up, and another had to drop to wear the cleats properly. Cycling was a good average of 24.2kmph getting in under 1 hour, I did stop by as a fellow cyclist’s pedal dropped off, tried to assist, but didn’t have the tools, advised him considering he had cleats, then he could just pedal with one pedal, and he did.

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Running was okay doing 4km in 33mins, or pace 9. I haven’t done run brick runs in a long time ( as well as other trainings), so I ended up doing walk runs, knowing the running route quite well, I walked up hill and ran down hill. I was thank full most of the route was shaded..

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At the end I was expecting my wife to have started her run already, but I asked the volunteers and they havent noticed her, I checked for her bike but I hasn’t arrived yet. Apparently she had a tire puncture on the road about 7km back. fortunately there were cyclist passing by that assisted her. but shew was 30mins later than expected. So as she arrived, I accompanied her during her run.

At the end of the day my wife felt tired from doing her first triathlon, but I still had energy to conduct a swimming class. but my body ached almost like it was doing it the first time. Thankfully my shoulder has recovered enough that I can continue my training for Langkawi Ironman end of this year.

Source: Garmin Connect

Doing both labuan openwater swim and BIM part 2

30 April 2016, Arrived KK from labuan after 4pm, had about an hour sleep in the ferry. Arriving at the port, greeted by my wife at jesselton, we walked together to Suria Sabah to pick up my race pack.

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Met a few Bruneians at Suria Sabah, had dinner,  bought snacks and my isotonic drink for the marathon the next day. Drove back to the hotel by 7pm. Prepped a bit for the run. Had my KFC takeaway, took a bath and tried to go to sleep. I think I slept after 8pm but woke up before 12am. Prepared myself, drank my 1L water, ate my small breakfast. And spent some time in the toilet. 😜

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Drove from hotel after 1 am, Arrived at Likas stadium before 2am, looked for the toilet first. Then met a few runners from Brunei. I even asked some of them their expected pace, I targeted to pace a few who those targeting 5 or 6 hours.

I was surprised to meet an old acquaintance from KL who picked up running a few years ago. Thanks for the banana. 🍌

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And it was cool to see other personalities in the run.

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3am almost came, I felt like going to the toilet again, but cancelled when I saw the line.

Originally planning to start together with a few Bruneians, but lost them in the crowd. 3 am came and we started off.

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Stumbled upon Mike who was plannimg to go a 7min/km pace. I tagged a long,  along with Shahrun. We ran together for the first 15km, we wemt through a few small hills, but at one water station, Mike needed to get some muscle spray, so I took the chance to drop by the portable potty. Previously I noticed a few runners dropped to the side to their business. Finishing my business I decided that I would like to go on my own pace. So I broke off.

I started to overtake a few people. The day stayed to show. The sun started to rise. As I was going through University Malaysia Sabah’s hilly terrain, I passed the half way point, I was able to see the runners I passed. As well a Mike and Shahrun . Exiting the area, the fast 21km runners were overtaking me, and started to see the rest of the 21km runners. At one point saw and greeted another barefoot runner on the other side among them.

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Seeing 1borneo I was hopeful that the end was near. It turned out the u-turn was still far off. My water reserves was low, and I stopped by the waterpoint to reload my bag with isotonic and some ice. On the way met another barefoot runner. He was already limping, my guess he either pushed too fast too hard too soon, or he never trained this distance barefoot, or simply got seriously injured along the way. Reaching the u-turn, I saw that it was 12km left at that point. I was elated to realize that it was only 1/4 left. Hopeful that I could finish the rest of the run under 2 hours. Met the other barefooted runner again and gave him a bit of encouragement. On the way back saw other people started to take off their shoes to continue,  my guess the shoes started to hurt. Gave them a few tips to last the distance. E.g. Running on the white line. Even motivated a 21km runner to run with her shoes in hand, we ran together for a kilometer or so, till I left her behind.

I was glad to go through checkpoints that had the firebrigade bathing us in cool water. I took a few significant seconds to wet and cool myself. I actually felt refreshed enough to run fast for a few kilometers. There was apparently a spongebath but they were out of water, I took some sponges any way and was able to wet it during those watersprays and kept those sponges on my shoulder to keep cool. Those last few kilometres left, I was slightly demotivated as I saw 21km runners walking, tempted to join the walk, I pushed along,  reminding myself I have been doing a relaxed run, following the feel, and I havent pushed myself much.  But my hamstrings started to cramp, and my reserves was out. But as soon as we entered the stadium, and I felt the soft running track under my feet, I actually felt like running faster, and I did, for those last few metres. 😝

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I stopped my GPS to find my finishing time to be 5:39, (later I found official time was 5:37). I was astonished my self. Here I was expecting more than 6 hours, but I did it under that time. Some of my friends was amazed as well, not just because I did a sub 6 hour marathon, nor was it barefoot, but I did it after finishing a 5km openwater swim the day before. I was amazed myself, and I was proud. 😃

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Next up? Another faster marathon? Or more cycling to be able to do an ironman.  I think a faster marathon is sooner, the next ironman I am targeting is the Langkawi ironman in November.  But my challenge is not just the physical training,  but also the financial challenges. Let’s see what I can do till then.

7 common running injuries infographics, from injinji

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Watch “How I hacked an ultramarathon by thinking like an entrepreneur | Phil Sanderson | TEDxBeaconStreet” on YouTube


I have been pondering about something like this for a while.
Actually the reverse, Strategies in successful sports training to be applied to entrepreneurship.
I did my half ironman in 2014, and I was thinking the strategies I applied then could be used in success in business.
In terms of sports these were the strategies
1. A goal – I signed up for a race, saw the  cut off times, decided to focus to finish on time. I kinda had an accountability buddy, the guy who got me to sign up. We didn’t train together much, but we did update each other on our training.
2. A plan – knowing about the target, researched what I need to do to achieve it. Reviewed what I already had, and looked at what I need to improve, swimming and running was okay, I needed to increase my cycling speed and distance, and get used to brick training. I.e. Running after cycling.
Created a training schedule I needed to follow.
3. Execution, monitoring and adaptation. Used an android app endomondo to monitor my performance.  To see if I am on track. Seeing the improving results gave a positive feedback to continue. Some people can afford to buy the multisport watches like suunto ambit or the garmin 920xt.
4. Show up to the event. And enjoy the results and rewards of the training.

Now I have been think to apply it to business or making money.
1. Set a goal – an amount of money by when.
2. Research and plan – reflect.on what resources I already have, and find out what business I can do, when I need to do it and how.
3. Execute, monitor and adapt – Do it, track the sales, financials. Change if anything needs to.
4. Results and rewards. Enjoy the fruits of your labour.

For now I am still in phase 2, looking into what I have done, and what I can do.

Post long hard run recovery

Did my 2nd marathon distance this year and realized how important recovery is. Never really looked into it much, but pushing myself this far has forced me to do so. My body aches for almost a week after the first one, I wud like to recover quickly after this one. Here are a few quick tips I got from runners world magazine.
http://www.runnersworld.com/injury-treatment/post-run-recovery-tips
Immediate post recovery tips
– Dont allow body to cool down, change to dry clothes and do stretches
– Do stretches,  dynamic stretches seem to work best
-Refuel with 4:1 carb:protein with significant electrolytes
-Rehydrate

Post recovery tips
-rest, its when your body actually heals and becomes stronger after pushing it. (I guess until my body doesn’t hurt anymore, but i did a swim that used more hands then legs, probably ok)
-Rest with leg above heart level. (I have seen a few people do this, mostly I try to keep my leg up while seating down, please don’t judge me when you walk into my workplace and see me put my legs on the table).
-Do flat runs to recover from hill runs and vice versa. (I guess after the rest period, also I did a trail hilly run, so I am going to do a flat around the stadium run)
-No pills to treat inflammation, it is part of the healing process. But can eat anti inflammatory foods.
-Water therapy, submerge leg or whole body in water helps with flushing the system. (I do a slow and relax swim, check out total immersion)

Another thing I would like to add is the need for conditioning, or maintaining. I remember when I started off, the delayed onset muscle soreness or DOMS often occured, but as I got used to longer and/or faster runs, the shorter and slow runs didnt hurt much if at all. But i have to keep running or cycling, after 4 weeks of not doing anything my body had reset, but thankfully it was quick to recover. Can probably restart within a week. I recommend at the most 2 weeks rest if needed. More if serious injury, but then have to replace with another activity that doesnt hurt the injured body part.