Run for your life !

Run for your Life ! by Dr Ben Tan.

Run for your life is a book by Dr Ben Tan from Singapore. It is a complete marathon guide. I purchased the book from Times Bookstore in Penang. I was having a knee injury at that moment and I was looking for the cause of injury. So far I have ran 3 full marathons all based on resources from the internet. When I was browsing through the book the contents that capture my attention and purchased the book is the local content of the book that write about Singaporeans and Malaysians. So it is easier for me to connect with the book.

The other main attraction is how Dr Ben Tan transformed himself from a Laser sailor to  a marathoner. He started his sporting career as a sailor at the age of 11 and went on to become an Olympian, Asian Games Gold medalist and four time consecutive Southeast Asian Gold medalist. He also graduated with an MBBS and obtained a master in sports medicine.

Out of curiousity on how marathoners keep going to run many hours as compared to sailing, he decided to enter his first marathon in November 2002 and without training ! He was 35 years old then. That turned out to be a huge mistake but he managed to finish the race based on his mental strength in 5 hours 35 minutes. The challenge was then to transform his body into a lean running machine and reduced his weight from 78kg to 64kg turning his body from Incredible Hulk to Spiderman. His marathon times fell from 5:35 to 3:57, 3:45, 3:30 and 3:21 in 3 years and he eventually managed to run a sub 3 marathon in the 2008 Singapore Marathon.

The book covers the various aspects of the marathon from how a runner's body works and adapt, measuring your performance, training plan, ideal running form, nutrition, weight management, race strategy, how to stay injury-freee and running gear. I have not read the book from cover to cover but read individual sections of the book that is relevant to me. I feel the book would be a good resource for a person new into marathon or like me who has run a few marathons and needed a more comprehensive information on marathon running.

Under "The Training Plan", he mentioned "This book is targeted mainly at runners who have been running or jogging regularly for at least a year; and now wish to train more seriously and systematically for a marathon or half marathon. So if you are totally new to running, start running regularly first." He also mentioned the difficulty between a half and full marathon is not double, but quadruple !

In the book, "No time" is the most common excuse in training. But he noticed that in the course of his work, it is the busiest executives that take up the most time consuming sports. His conclusion is firstly, these individuals are high achievers, and noncompetitive recreational activities does not appeal to these competitive people.  Secondly, marathon training represent a form of  "escape" from their busy and stressful work. They see it as an investment in their competitiveness and health. Lastly, they need an anchor in their lives and the training schedules serves as an anchor and achieve a sense of stability and regularity in their lives and end up being more productive. In addition, people assumed that marathon training is time-consuming and tiring and reduces productivity but the training schedule forces the runner to have regular sleeping routines and improves sleep quality. The improve sleep quality enables them to wake up refreshed and ready to work. Exercises also increases alertness and reduces stress which improves work productivity.

However, I noticed that under "Weekly Mileage", he has given a guide on weekly mileage which should be approximate twice the race distance that you are training for. So for a half marathon a weekly mileage of 40 km is preferable and 80 km for a full marathon. He further elaborates that it is unlikely if you are training for your first marathon or if your training age is less than 2 years that you will be able to tolerate 80 km per week, so build up to 60 km per week. It looks like my previous marathon training, I am been always training under mileage. I have only reached 60 km once in my training so far. And only for one week ! So I have to try to increase the mileage to at least 60 km a week.

This book is a comprehensive guide on marathon training and is ideal to newbies and those who have run a few marathons and looking into more comprehensive information on marathon training. Especially suited to Singaporeans and Malaysians as there are write-up of Singapore and Malaysian marathoners.

Osaka, Kyoto and Nara in pictures

Osaka Castle at sunset. Osaka Castle Park is also the starting point of the Osaka Marathon held in October every year.

A stroll at the Osaka Castle Park

A runner at Osaka Castle Park. A favorite place for running in Osaka

A lady runner running in circle at the Osaka Castle Park

Doutonbori, a great place for shopping and food. And the famous runner's signboard.

Doutonbori at night.

Trying to look Japanese in Osaka.

Kuromon Market in Osaka.

Kinkakuji Temple, Kyoto

Autumn in Kyoto

"Koyo"(maple leaves in Japanese) in Kyoto

Kiyomizudera Temple at night, Kyoto

The Beauty of Nature

Todaiji Temple, Nara

The Great Buddha at Todaiji Temple, Nara

Feeding the deers at Nara

Approximately 1,200 deers roaming freely at Nara Park

Penang Bridge International Marathon 2013 (PBIM 2013)

Thanks to Kho Kwang Leng for the photo.

The original attraction of the event this year was running the new bridge. However, due to an accident the completion of the new bridge was delayed. This leaves us having to run on the old bridge again for another year. It really demotivated us who has ran a full marathon at the old bridge before. Although I ran my virgin full marathon at PBIM 2012, the route and the start time makes it one of the most difficult marathons to run. As I can only do a limited number of full marathons in a year, currently I have limited to 3, I would have done another marathon if I knew earlier we will be running the old bridge.

Due to the downhill running at Penang Run 3rd Series, I was having pain at my knee area after my every run. It gets worse after I did a 30km run a week after the Penang Run 3rd Series.  So I have to cut down the mileage tremendously and hope it will recover on time. Unfortunately I have a Rock To Rock Run two weeks after the Penang Run 3rd Series. The pain at the knee never gets better. I start dropping the mileage further and cutting off the LSD. I substituted running on the road or treadmill to running on a cross trainer. It helps to maintain my fitness level but definitely it will not be having a good finishing time entering a race.

So 10 days before the race, I did a 20km run to see if the knee pain will be bearable. Fortunately, it is bearable to run, although the after run is still painful. This last 20km will just have to suffice. Then two days before the race, I got fever ! This race is really the most demotivating one to run. How to recover from a fever in two days. Even then your body will be weaker as I have a lost of appetite when I am having fever. The choice is should I skip the race since it is running on the old bridge?

After a day taking the fever medications, the fever has subside substantially but I could feel a slight fever. So in the evening I decided to take 2 Panadols and go for the race. Doing the best I can and hopefully I won't collapsed along the course.

The weather was perfect for the run as it was raining before the start of the race and it stopped. A perfect cooling weather. I managed to overrtake the 5:30 pacer at the 8km mark and was happy that I may still be able to run despite the lack of training plus the fever. But when I was on the bridge at 14km mark, I felt that I wanted to vomit. My body signaling me that it can't take the pace no more. The energy level in my body just could not sustained the pace. That's when my pace has to drop significantly and the 5:30 pacer finally caught up with me at the 19km mark. And I was running just to complete the race. I have to run by the feel of my body and not pushing it too hard, fearing that I may just collapsed and I have still a long way to run. I decided to walk a minute or two if I feel that my body is feeling too tired.

Reaching the 27km down at the Jelutong Expressway and I knew this is will be the real test. This is when your body and legs start to feel really fatigue and it is straight road with three slopes and making a U-turn at 33km back to E gate at 38km. I always felt that PBIM is over distance since my run last year. This stretch of the route is no longer just physical but mentally tough. Surprisingly, I could endure this stretch better than I expected although I did take a few brisk walks but the body is holding up. The legs is starting to get really painful at this point. And I have to really focus on the run and ignore the pain to finish the race. It was a relived when I saw the sign "1 km to go". I just try to push harder from there to the finishing line and finished at 6:05 which is only 2 minutes faster than my last year record. My only disappointment is not being to finish under 6 hours. Looking back at the lack of LSD and running a marathon with fever I am glad I could complete it at a slightly better time and not collapsed on the course. Since we have an experience pacer collapsing at the recent SCKLM,  this "pengsan"(fainting) incident can really happened.

The medals and finisher T.

With Andrew, Debbie and Shannon after the race

Yeah ! Time for recovery. No more races for the rest of the year. What is the best thing to do post-marathon ? Go for a holiday and only eat, sleep and enjoy the scenery. Osaka, Kyoto and Nara, here I come !


This post has been updated and edited as I was writing most of it while I was waiting for the plane to Osaka at LCCT Terminal. 

Rock to Rock Run 2013

That's the way to dress if you are running Rock to Rock Run.

Race : Rock to Rock Run 2013

Organised by : Hard Rock Hotel, Penang

Distance : 10.2km

Finishing time : 66 mins

Pace : 6:30min/km

A race that I have entered for the running vest and the medal. And I have enjoyed the after race more than race itself due to the carnival atmosphere and rock bands after the run. We have runners come in different costumes since there is a best dressed costume contest. So we have Spiderman, Batman, Wonder Woman, Halloween costumes, Police Woman, Jungle Woman, and many others. And the first song played by the rock band that day is "The Best" sung by Tina Turner.  So let's rock on !

Hard Rock Hotel, Penang

View of Hard Rock Cafe and Hotel, Penang

Zumba Dance Performance

Rock Band Performance

Stalls at the Race

Running Vest of Rock to Rock Run 2013

Running bib and the medal

Penang Run 2013 - 2014 3rd Series - Race Recap

Photo taken at the stage of the 3rd Series.

I would describe this race as a "Real Fun Race". How can I describe a race as fun when there it has the longest climb, ie 5 km run up the hill of Balik Pulau and a heavy downpour just before the start of the race? And it was raining from the start to the end of the race !

Runners waiting outside the school before the heavy downpour

Reaching the finishing point at SMK Teluk Bahang earlier than the required time of 4:30 am for the bus transport to the starting point. The drive along the winding roads from Tanjung Bungah to Teluk Bahang is more stressful than running to Teluk Bahang. Took the first bus that shuttle us to the starting point. The school gate of the starting point was still not opened at that point. After a few buses arrived, we were just crowding around the main gate of the school with the starting arch right in front. Then, a heavy downpour came. I was lucky to be under the shelter outside the school. Some runners are already drenched wet. There was just a misunderstanding with the school and the main gate was opened about a few minutes later. After a while, the rain stops.

Running vest and the elevation of the climb

We were waiting for the starting time at 6am. About 10 minutes before time, we were just standing in front of the arch waiting for the flag off. And a minute just before we were flagged off, the rain started again. And it was not a drizzle. It was raining cats and dogs. The runners were all wet before we even step on the timing mat. Immediately, out of the school we are supposed to run to Pantai Aceh and u-turn back which is about 7.5km before running up the hill of Balik Pulau. The run to Pantai Aceh was also hilly at certain stretches but it is the heavy rain all along this stretch that I can remember. I also brought my headlamp as I knew certain sections are pretty dark.

Great Job Andrew ! The organising chairman of Penang Run 2013 - 2014

I have studied the route for this series and I am prepared for the uphill run from 7.5km to 12.5km and then it will be downhill all the way to the Teluk Bahang Dam. The hill training which I did at Mengkuang Dam and Botanical Garden really help. I finally realised you can't run races without training for hills after my bad experience in Langkawi. Most races will have hilly patches. But this race has the longest climb. Fortunately, the climb is less steep than I anticipated. The slope at Mengkuang Dam has a steeper gradient. I could run up the 5km climb without walking. The views running up the hill and from the top of hill is just awesome ! But another heavy downpour as I was close to the top of the hill. The rain, the views, the hills and the cooler weather really makes this run enjoyable and memorable.

Dr Mok Ying Ren who ran with the Kenyans for the 3rd Series and finished third clocking a finishing time of 1:13. He also conducted a running clinic for this series a day before the race. 

It was another 6km downhill run to the Teluk Bahang Dam. I have to run faster to catch up for the lost time during the climb. And make sure that I land lightly on my foot so as not to injure my knee. As we were about to run into the dam, there is a sign that say 2 km to go. A flat road leading into the dam and another u-turn from inside the Dam. The views from the Dam is another awesome sight. As I was running out of the dam, you can really see who is behind you. Another 1km to go. It will be an all out effort to the finishing point. May have to slow down a bit for the photographers at the finishing point so that they won't miss me. I was really speeeding at the last 400m to overtake a lady runner just in front of me. But I saw quite a few runners walking at the last km. It was only 1 km left, why walk. You should run. Finally, finishing at 2:23 net time. My best time for all the 3 series. Slashing 10 minutes from my previous series. A PB for a half marathon. So it is a real fun race. Not so much on the PB but the rain, hills and the views along the route. The rain bring out the child in us that we are allowed to have fun in the rain.

The 3rd puzzle medal collected

To the orgainiser, the volunteers, the marshalls, the cyclist and many others getting drenched in the heavy rain and the pounding of the strong wind, a big word of "Thank you". You guys or gals are just great ! Making this race my most memorable race. Not only to me but to many runners in this series who have posted comments on Facebook.

West Lake, Hangzhou, China. A morning run.

West Lake 西湖 (Xi Hu), Hangzhou, China.

After a run at The Bund, Shanghai, I was tempted to do a similar run at the West Lake  西湖 (Xi Hu),  Hangzhou since our hotel is very near to the lake.  West Lake was made a UNESCO World Heritage Site in 2011. So I woke up early in the morning and started my run at 6am. It is less than 10 mins run to the lake. The first thing I noticed is the misty surrounding around the lake. A nice and serene atmosphere. The second thing I noticed is the huge numbers of senior citizens exercising around the lake.

Since I did not carry any water bottle, so my run has to be less than 80 mins and have to be back for the breakfast at the hotel. Comparing the run at The Bund, Shanghai, the run at West Lake, Hangzhou was a better place to run. The atmosphere and the scenery were just fantastic. In addition, I noticed that they are a lot of senior citizens running along the lake. And they are much older than me. The only reason they are drawing attention to me is I was wearing my Vibrams Five Fingers. They keep looking at my feet.

Views along the lake

The surprising part of the run is that some of these senior citizens run in groups and there were 20 to 30 of them in a group. And some of them is in their 70s. And they run with a flag and whistle just like in army training. So if there are so many senior citizens that can run of course we have to keep up. But the most interesting part of the run was that they are many interesting places along the lake. I could have keep on running watching the buildings and structures along the lake. Since I have did not bring any hydration and have to be back for the hotel breakfast, I just to control my urge of running further. I later found out that about the place that I stopped before running back to the hotel was called 楼外楼 Lou Wai Lou (Tower Beyond Tower). A place where they served the most expensive cuisine in Hangzhou by the West Lake.

Runners at West Lake, Hangzhou

We joined a day tour in Hangzhou for this trip which I don't really like because they waste a lot of time taking you to shops to buy stuffs that you don't want. And if you don't buy any stuffs, you can see the sour face of the tourist guide. However, there are more than 20 of us, a day tour with proper transport and a tour guide will be a better option. If they are only a few of us, the best option will be to rent a bicycle and cycle around Hangzhou. Since they are a lot of stations for bicycle rental.

Words of wisdom from Hangzhou, China