Tag Archives: running

Metasprint Triathlon 2016

This was a bit of a mess, coming after 1.5 days of a major event launch at work plus the onset of flu. Thankfully, I woke up on Sunday morning feeling relatively ok. Thing about racing after/during illness is you’re not exactly sure how hard to push, especially with the big race just around the corner – Danang is less than a month away.

Credit to Jaime K for the pic!

 Swim: I decided to take things relatively easy, and not push too hard. Unfortunately the swim was a nasty one. There was some contact in the swim, some gulps of salt water during unfortunately-timed breaths, water in the goggles and I started hyperventilating. Wasn’t sure if the flu had anything to do with it, but severe self-doubt crept in. Was really tempted to call it a day, and had to stop to tread water for a bit before restarting. I also underestimated the strength of the tide, and how important positioning was. Could have just started way to the right of the course for the current to push you back on target. Ended up on the ropes at one point and having to push through bodies to get free of the tangle, then having to swim an arc for being pushed too far out on the last leg. Lesson: Visualise the path you’re going to swim, and where you want to be in the pack. Even if it’s just a easy race. Sight more, don’t count on following the guys ahead. They might be lost too.

T1: Something new I tried was having the shoes already on the bike, which made it really feel like I hardly spent any time in transition at all. No flying mount, but some time saved already. Lesson: Have the velcro on the shoe partially done. Having the shoe completely unstrapped makes it difficult to locate the end of the strap.

Bike: Fairly uneventful, and didn’t have that many people overtake me. Might be psychological, but my legs are feeling less used to the road bike position now. I could however, pretty much stay on the drops the entire way. Maybe time to move on to a more aggressive fit for the road bike?  Unfortunately I had no idea how fast or slow I was going thanks to a Garmin cock-up that I didn’t want to spend time meddling with lest I crash. Ended up with a 31+kmh average, which still sucks. Lesson: Get used to the handling on the TT bike and stick with it. Learn to screw with the garmin while moving(??)

T2: Silly thing is I somehow came off my bike and had the rear tyre rub my shin, taking off some skin with it. Didn’t realise it until I started running that I felt bit of a sting. Re-racking issue with my bike falling off the bar twice. Like WTF? Lesson: Practise the dismount. a lot.

Run: Coach Mike asked my how I felt was I was heading out. Didn’t know what to say, but I wasn’t comfortable so I just shrugged. Relatively slow 1st loop at 5:20 – 6:00min/km pace, but gradually built till I was on 4:10min/km for a 4:53min/km average. Lesson: Apparently my racing shoes suck, says the podiatrist form myFootDr. Hmmm.

So am I happy with the result? Hmm… Can’t really say? Feeling a cough coming on though. That, I’m not happy with.

DNG #39: T2 + The Run

Hopped off the bike knowing the legs would be jelly. True enough, I stumbled a bit and stepped on my front wheel, not knowing till the next day that I broke the valve in the process. Ran with the bike back into transition only to realise that a whole motherload of bikes had come in, almost like what I saw when was there during T1. 😦 It was depressing.

Still, I was hoping to make up time on the run. I did, but it was a slow, painful process.

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Slowly increased the cadence and stride in the first couple of km

The inner quads were hurting like I feared, but after the first 2 hydration points, I found that the ice down the shorts and electrolyte really helped. I managed 6 – 6.30min/km pace leading up to the 10km mark, and even thought I might be able to push harder on the way back.

But rounding the 10km mark, I felt the pain coming back on, and sometimes even hurting more. The pace dropped, and I ended up dropping to 7 – 8min/km pace, especially in the last 5 km or so. What I was thankful for that did not come up at all, was the killer pain that comes on the outside of my knees at each Stanchart Marathon. Given the ultra-flat Danang course, I’m quite certain that the knee pains were a result of the hilly Stanchart 21km course.

Nutrition wise, I was religiously downing 2 cups of electrolyte and shoving ice down my pants at each aid station. Sponges too whenever I saw them. Still, I didn’t really feel like I could down another gel without potentially throwing up, so had only 1 gel on the way up and half a banana on the way back.

Lesson: Forcefeed myself. If I throw up, pray there are no cameras around.

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The end in sight...

I had hoped that there might have been a chance to come in under 6hrs, and if I had been able to put in a better performance on the bike, I’m definitely sure that I would have at least come close. All that pain that came with the bike leg carried into the run, screwed up any chance of putting in a run that would clock in close to 2 hours. 

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Done. Dusted. Next pls!

Overall, it’s been a great experience preparing for the race. Not sure if I can keep up the same level of training though. Definitely know there are minutes to be lopped off the next time around.

DNG #25: Project Love Sneaker V

Thought I’d better rush this post out before it’s too late. Came across this cool window display at Velocity some days back. In case you can’t read the fine print, it says that as part of Project Love Sneaker V, you can donate your old (but usable!) sneakers to the less fortunate, and score a $50 Running Lab voucher in exchange. Pretty cool deal if you ask me.

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cool and functional window display!

Great excuse for me to clear out the (full) shoe cabinet  for shoes too good to give away, but not in the regular running arsenal. Here were the 2 “victims” today:

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Asics GT2150 and Nike … something

After some inspection from the guy at the store, he did up the laces and off into the pile they went…

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May you go on to (stylishly) support someone else’s feet!

So, if you’ve got old running shoes around that you haven’t got the heart to get rid of because they’re “still good”, set them free and let them do some real good. Offer ends 30 Apr 2015. Vouchers expire 31 May 2015.

DNG #17: Saturday Macritchie Runs

One of the things that was new to me when I joined the team was cross country running. Before Tri Edge, my idea of training for runs was pounding the pavement for longer and longer distances.

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The squad runs together at the start, then breaks up into smaller groups depending on your workout for the day

My knees hated me for it. Although they still hate me now, they do it less often, and with less venom than when I was abusing them with minimalist shoes (remember vibrams?), no less.

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The view this morning

These days, it’s trail running shoes (though sometimes I experiment with “minimalist” trail shoes too, but more on that another time) and it’s around the Macritchie Reservoir trails.

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This morning's route

Coach Mike says a kilometre around Macritchie is worth double that on the pavement. I was initially skeptical, but now I’m a believer. It’s the mix of uphill and descents on an irregular surface than constantly forces your body to adapt that makes every run so effective.

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It's important to come early to get clear enough trails to run. Bigger groups and slower walkers tend to stream in from 8am onward.

The other plus side is that the trails can look really pretty in the morning. The natural canopy also provides welcome shade as you tear through the trail. You’ll still get a good sweat going, but it feels much cooler than being out there on East Coast Park, for example.

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The morning sun filtering through

The squad runs every saturday morning at 7am, and we meet at the taxi drop off point. Come join us for a free trial session. Trail is always free. 😉