4 of the best, 4 of the worst: Singapore

Hi all,

Right, I haven’t blogged since before London marathon last year, when to be honest I was falling out of love with running – at least the intense marathon focussed grind aspect of it.

So I moved to Singapore 3 months ago. I wasn’t sure what running I would do, but I’ve got into a good routine of running 6 days a week, and hitting 80-120km a week. My hamstrings can cope with this volume, and it doesn’t seem too invasive to my life. Quite frankly, I don’t have enough water in my body to do the volumes I used to do!

Here are some of my observations of running in Singapore:

First, the BEST:

  1. The wildlife! I’ve seen otters, turtles, eagles, macaques, monitor lizards, wild boar all in or nearby the city which is pretty amazing. So much running is near the water that the nature ecosystem is woven into Singapore.
  2. The adoration. I can’t lie, I’m a biggish fish in a very small pond and I can’t say I don’t enjoy the fact I don’t have to be at my very best to be much more than competitive. That has helped motivate me for sure!
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  3. The Park Connector Network. This is a series of towpaths and bridges/underpasses which link up parks and various places of interest throughout Singapore. It means you can run almost anywhere just by following signs and not keep waiting for traffic lights.
  4. People are helpful and humble. I’ve had so many people reach out to me to help me train, and to run with, as well as last minute entries to races. The welcoming attitude has been a huge driving force in me wanting to get half competitive again.

 

Ok, so what’s bad?

  1. The climate. I come home absolutely soaking wet from every single run. Either because of the intense humidity meaning I am soaked in sweat (even my shoes squelch from the dripping) or much more favourably – an impromptu monsoon. There have been occasions it’s been so hot/humid that I thought I may not make it home!
  2. The average pedestrian. There seems to be some innate unawareness of people around them and people zig-zag around footpaths and seem not to understand that they could move to one side when you are running towards them. Even WORSE is the electric scooter craze – so people are unaware AND motorised!
  3. Athletics tracks are free to use. What? Why is this in the “bad” section? I’ll tell you why – people wander onto tracks and treat it like they are ambling around a supermarket (see point 2). They bring their shopping, their kids, all sorts. Shouting “TRACK” just confuses them and so track sessions are intensely frustrating.432a6d12-686c-4aac-9bf2-583a6aa273c8
  4. Not much grass. While I enjoy the connector network, and there are also some great trails around the nature reserves – I do miss grass and big parks…

I will write more, I promise. Again.

Niggling injuries, Chicago aborted, all eyes on London

Wow, 7 months since my last update. That’s very poor form of me. The reason I haven’t updated is due to a host of niggling injuries that have hampered me since July. It all started with me dropping out of the M7 half marathon after 8k with an IT band issue that led to me walking 8k back to the start and feeling extremely sorry for myself while enduring “you can do it! Keep going!” cheers of encouragement from most of the field passing me. This issue cleared up quickly but led to hamstring issues. The right hamstring. Then the left. then the right. Then both. Then the right. Finally it culminated with a right hamstring tendinopathy and after repeated failed attempts to train through it I received a PRP (peptide rich plasma) injection around the tendon in December.

 

Just before this all happened I had been in pretty good shape: regaining the NSW long course XC title, my fastest time at the 4K road relays, and a decent 64.31 at the Gold Coast half (having gone with the pace of 14.40 through 5k).

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Falls Creek – looking forward to getting some great runs done here

In the midst of the niggly issues I aborted my attempt to run the Olympic qualifying time of 2.14.00 at Chicago marathon. I was gutted at the time as felt I was in good shape to try and run sub 2.14 but with the typically late release of the Olympic qualifying criteria by British Athletics I have actually had some good luck. The criteria is such that London Marathon is an effective trial – the first 2 Brits under 2.14 past the post get picked. So had I run sub 2.14 at Chicago it would have effectively meant nothing. I don’t think this is a bad selection criteria, but releasing it so late is poor. I feel really sorry for Scott Overall and Callum Hawkins who have run the time and now have to go again. On the other hand, it makes it more of a lottery and the luck of the draw on the day so it’s good news for me I guess!

So plans from here? Well I am pinning all my hopes on a successful recovery from the PRP injection which after a week off and a week of running feels good so far but will need to see how it recovers from sessions and proper training before I can say for sure. I am currently at Falls Creek enjoying the serenity and champing at the bit to get some good running done. All going well I will get fit and put a plan together for London Marathon in April.

5,000m PB; more recovery, time to apply some pressure.

Hello all,

I’m sorry, this post has been way overdue – I’ve been very busy at work, and did a bit of travel to San Jose and Borneo for work as well, and generally haven’t got round to updating this. Nothing incredibly exciting has happened, although for those that missed it, I DID run a 5,000m PB at Melbourne so that was pleasing, although I really wanted to break 14.00. The whole race felt like I was hanging on for dear life, what you’d expect from a marathon runner I guess!!

Hanging onto the field at the Melbourne Track Classic - 14.04 PB!

Hanging onto the field at the Melbourne Track Classic – 14.04 PB!

So what’s next? Well I want to run Chicago marathon and take some serious time off my marathon PB. I don’t have an entry yet, but currently that’s the aim. Why Chicago? Well the timing is good, the course is fast, but the real reason is I identified it as a race where I’ll have a big group to run with to 20-30km at 2.12 pace. I’ve never had the experience of a group to run with in a marathon, since my 2010 London marathon, so I’m hoping this will get more out of me than a solo effort on a fast course.

My next block of training will be geared towards that. I’ll do a mix of XC and road races in the build up, and I have committed to myself and my coach Ken that I will do better at the recovery side of things. This means less socialising, more sleep etc. This will be vital as I include some longer threshold runs and really focus on my long runs as part of my build up.

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More recovery – Endura can help with that

Another thing I’m going to explore is the psychology side of things. I’ve thought about this in the past but what really hit home that I should look further was a presentation I experienced at work by a guy called Andy Meikle. Andy was an Ironman athlete but didn’t win as many races as he liked and started to wonder what sets the winners apart from the nearly-winners beyond fitness. He started to interview extreme high achievers – Nelson Mandela; CEOs; scientists; sportsmen; Zen Masters; even guys who broke out of high security prisons! What he started to discover was they had unwavering belief in their ability. His next step was to understand how this belief was instilled and how to apply this to himself. A lot of what he said resonated with me – lowering expectations to take the pressure off of myself, setting sub-conscious ‘limits’ on ability based on training/races, and finding reasons not to really hurt myself mid-race. I want to understand if and how I can change these things and see if I can get much more out of myself.

I have some time arranged with Andy to discover what is possible – I’ll update on that soon!

Take care y’all.

Operation 5,000m PB – Final chance

So next week I shall be taking to the blue track of Albert Park to have a final attack on my 5,000m PB of 14.09.96. Although really I want to break 14.00, but I’ll be happy with a PB. To recap the build-up, I did a good training block at Falls Creek over New Year, but probably lacked some speed. I then ran in Hobart and was just 2.3 seconds outside my PB, but tweaked my hamstring in the process. I then had a month of less than full training before I returned to full training 3 weeks ago. Despite the lay-off, my fitness doesn’t seem to have gone far – I’ve done a Mona fartlek and Quarters session that has been better than I have done for quite a while.

IMG_1518So my fitness isn’t too bad, although I’m still short on 1500 type work that would have made a difference. The race itself should be a great opportunity to run fast – the Melbourne IAAF World Challenge and also the Australian National Championships. Suffice to say I’ll be hanging on for dear life for as long as possible.

Let’s hope that my next update is a positive one! Here’s my training for the past few weeks:

March 2-8

Monday: 67 mins steady home from work at 6.51/mile. Kept it easy after the horrible long run the day before. (10)

Tuesday – AM – 37mins easy (5)

               PM – Quarters session on the track. Very even, and Nipper got away on the 2nd half. Consistent 67/38’s for a 13.58 4.8km. (8)

Wednesday – 86 mins steady at 6.37/mile and 135bpm average. (13.5)

Thursday – AM – 39mins easy (5.5)

                 PM – 61 mins with 5k threshold in 16.10 around Centennial. 5.58/mile and 147bpm average (10.5)

Friday – 54 mins easy at 6.39/mile and 135bpm average (8)

Saturday – AM – Mona fartlek in Centennial Park. 4.51/mile average for 20mins. Felt pretty good. I think this is the 3rd fastest I’ve done this session.  176bpm average. 183bpm max. (10.5)

PM – 38mins easy (5.5)

Sunday – 2hrs 17 long run. Much cooler this week but didn’t push it too much. 6.32/mile and 146bpm average. 165bpm max. (21)

97.5 miles. 2 good sessions. Surprisingly not that unfit!

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My last PB attempt fell just short at 14.12

Mar 9-16

Monday – 66mins steady at 6.35/mile and 137bpm. (10)

Tuesday – AM – 38mins easy. Had to get up super early for this – explains the 7.37/mile average. 127bpm. (5)

PM – Track session. 3 x (4 x 300) off 30secs, 45secs, then 60 secs per set. 5 mins between sets.

63, 65, 64, 64

62, 62, 63, 62

63, 61, 62, 61. Hung onto Nipper until the last set. Not too bad seeing as I’ve not done much work at this pace. (10)

Wednesday – 89 mins with Carter around Centennial. A decent brisk pace – 6.23/mile and 143bpm. (14)

Thursday – AM – 39mins easy (5.5)

PM – 67mins with 5mile threshold in 25.50 with Tom Do Canto. Averaged 6.22 and 147bpm. Felt like I was working pretty hard.(10.5)

Friday – 52mins easy at 7.07/mile (7.5)

Saturday – AM – Centennial Park session. 7 x 2mins hard, 1 min float. Covered 6.95km and averaged 4.52/mile. Pretty solid. 174bpm average, 181bpm max. (10.5)

PM – 41mins easy at 7.15/mile (5.5)

Sunday – 2hrs03 long run. A bit shorter with the 5k race next week. Kept it controlled also. 6.34/mile and 141bpm. (18.5)

96.5 miles. Ready for the race next week. The fitness is there.

Operation 5,000m PB – De-railed but back on track. Puns.

I haven’t posted for a while, mainly as my appetite to write about running always wanes when I don’t have good news to write about. The hamstring ‘tweak’ I picked up in the final 25m of the Hobart 5,000m actually set me back about a month. I did manage to run in this month to varying levels but had to take about a week off, and then thought all was ok, but it wasn’t quite and returning to hard training too soon cost me even more time.

The good news now is that it seems to be ok – I am back to full training and hopefully can be fit enough to run a 5,000m PB in 3 weeks time in Melbourne. Here’s a summary of the past few weeks:

Jan 26-Feb1

Mon – Ran for about 25 mins but then hamstring was really hurting so walked/jog back….

Tues – REST

Weds – REST

Thurs – 4 x 4mins jog off a minute walk. Felt ok but not brilliant.

Friday – 5 x 4mins jog off a min – a bit better than yesterday.

Saturday – AM – 5 x 5mins jog off a min walk. Felt better again. Much less pain.

PM – 30 mins jog continuous. Can feel it but it’s runnable on at a slow pace.

Sunday – 46 mins easy. Better again.

16 mile week – BOOM!

Feb 2 – Feb 8

Monday – 58mins steady at 6.41/mile. Getting back in business. Better again (9)

Tuesday – AM – 37 mins easy at 6.54/mile (5.5)

PM – 66mins steady at 6.36/mile. (10)

Wednesday – 79 mins steady. Progress again. Kept it slow at 7.11/mile with Nipper. (11)

Thursday – AM – 37 mins easy (5.5)

PM – 60mins with 20mins threshold. Hamstring held up fine! 5.47/mile (10.5)

Friday – 57 mins easy at 6.54/mile (8.5)

Saturday – AM – 8 x 2mins off 1 min float. 4.58/mile average overall. Felt pretty good and no hamstring pain. Took the pm off to help recover. (10)

Sunday – 93 mins. Hamstring was sore…. Could feel it from the start and after 50mins or so it was getting noticeable so I cut the run short a bit. 6.41/mile and 143bpm average (14)

84 miles. 2 steps forward, 1 step back….

Feb 9 – 16

Monday – 62 mins steady – hammy got sore after 40 mins or so, will need a few easy days I think… 6.34/mile and 134 bpm (9.5)

Tuesday – 32mins jog. It felt ok 6.43/mile and 130 bpm (5)

Wednesday – 33 mins jog at 7.03/mile and 136bpm (4.5)

Thursday – 45 mins steady at 6.48/mile and 134 bpm. (6.5)

Friday – 53 mins steady at 6.55/mile and 132bpm (7.5)

Saturday – 65mins steady at 6.25/mile and 144bpm (10)

Sunday – 2hours steady. It was hot and hamstring felt fine but I felt awful. 6.33/mile and 151bpm. Although hit 181 at one point!! Still, a good long run at least (18.5)

60.5 miles. Had to ease back but getting there.

16 – 23 Feb

Monday – 68 mins steady at 6.45/mile and 137bpm (10)

Tuesday – AM – 36 mins easy at 140 bpm and 7.12/mile (5)

PM – 69 mins steady at 6.49/mile and 139 bpm (10)

Weds – 91 mins steady. Felt awful. Too early in the morning. 6.56/mile and 137bpm (13)

Thurs – AM – 38mins easy at 7.02/mile and 136bpm (5.5)

PM – 64 mins with 2 x 7mins pick-up. Hamstring fine but felt crappy again. 6.29/mile and 147 bpm (10)

Friday – 49mins easy at 7.14/mile and 130bpm (7)

Saturday – SESSION! 6x2mins off 1min float. Hamstring felt fine again. Held back a bit just to protect it. 4.58/mile (10)

PM – 37mins easy. No pain! Progress! 7.00/mile and 129bpm (5.5)

Sunday – 2hours long run. 6.25/mile and 143bpm. Felt miles better than last week. 162max not 181…. (19)

95 miles. I think I’m properly back running again!

Feb 23 – Mar 1

Monday – 45 mins steady. 6.28/mile and 141 bpm (7)

Tuesday – AM – 39mins easy at 7.13/mile and 139bpm (5.5)

PM – 6x800m on the track off 2mins. Started slow and built into it, but no pain! 2.20, 2.14, 2.13, 2.14, 2.13, 2.13 (9)

Wednesday – 88mins steady at 6.58/mile and 144bpm. Felt CRAP but hamstring fine. (13)

Thursday –  AM – 38mins easy at 7.04/mile and 130bpm (5.5)

PM – 62mins steady at 6.30/mile and 136bpm (9.5)

Friday – 55mins easy at 7.00/mile and 131bpm (8)

Saturday – AM – 8 x half lakes off 1min. 1.59, 2.17, 1.58, 2.15, 1.57, 2.15, 1.55, 2.13 (10)

PM – 38mins easy at 7.03/mile (5.5)

Sunday – 2hr15 long run. Man it was hot and the last 40mins were horrible. Still, got it done and Nipper hated it as much as me so that’s comforting.6.28/mile and 150bpm (21)

94 miles. Hamstring seems fine!

Operation 5,000m PB – Week 6

Well – 1st attempt at breaking my PB and I came close, but fell just short. I finished 9th in the Briggs Classic in 14.12 and to be honest, I never felt I would break my PB, despite coming close in the end. The race started slowly for the lead pack with a 2.53km and I stayed with the pack until about 2.5km where they started to gap me and I found myself leading round the 2nd pack (just like my last race – Zatopek 10km…!). I hit 3km in about 8.33 and so was still within PB touching distance (my PB is 8.30 pace though 3km) and while I tried to pick up the pace, I actually slowed a bit. I rallied reasonably well with a 63 last lap and held off the young bucks behind me (again like Zatopek 10k), but tweaked my hamstring in the final few metres.10924222_632180126909139_2458897362945397810_o

I had one of those moments where you see someone coming back to you (in this case Swede Mike Ekvall) and although sprinting hard already, wondered if I gave it EVERYTHING I could get past him, and indeed, if I really cared about giving it everything. I was coming 10th, and I knew I wasn’t going to get a PB, so what was the harm in cruising in 10th? I got angry with myself for thinking about it, so went all out for the final 30m, and then felt a little ping in my hamstring. That’ll teach me…. At least I beat him though.

1 Brett Robinson 91 VICTORIA 13:43.13
2 David McNeill 86 VICTORIA 13:45.56
3 Ben St Lawrence 81 NSWIS 13:52.51
4 Jack Rayner 95 VICTORIA 13:55.14
5 Mitchel Brown 88 VICTORIA 13:59.73
6 Brenton Rowe 87 AUSTRIA 14:02.50
7 Duer Yoa 89 VICTORIA 14:04.05
8 James Nipperess 90 NEW SOUTH WALES 14:10.10
9 Ben Moreau 81 GREAT BRITAIN 14:12.31
10 Mikke Ekvall 89 SWEDEN 14:12.73
11 Riley Cocks 95 SOUTH AUSTRALIA 14:13.88
12 Stewart McSweyn 95 VICTORIA 14:14.74
13 Nick Wightman 85 VICTORIA 14:15.53
14 Craig Appleby 84 VICTORIA 14:20.97
15 Ethan Heywood 92 WESTERN AUSTRALIA 14:22.66
16 Reilly Shaw 95 VICTORIA 14:24.43
17 Joshua Tedesco 91 WESTERN AUSTRALIA 14:32.93
18 Alan Craigie 83 ACT 14:34.75
19 Dylan Evans 92 NORTH LAUNCESTON 14:41.56
20 Toby Rayner 86 VICTORIA 14:45.29
21 Grant Page 82 NORTHERN SUBURBS 14:58.04
— Michael Marantelli 87 VICTORIA DNF

The training build up:

Monday – PM – 69 mins home from work at 6.45/mile and 132bpm/148max  (10)

Tuesday – AM – 40 mins easy at 7.19/mile at 125bpm/137max (5.5)

PM – Track session – 3 x 2k alternating laps at 64/74 (5.40 per rep if we get it dead on), off 5mins . Felt really comfortable and ended with a 60 and got told off. We shared the pace but reps were 5.48, 5.43, 5.39. 153bpm/188 max. (8.5)

Wednesday – PM – 73 mins very easy with Nipper at 7.21/mile. Nipper always does a good of making me run slow so I choose to run with him on race weeks! 126avr/145max (10)

Thursday – AM – 35 mins jog into work. 7.17/mile and 136bpm/163max (5)

PM – 45mins back home from work again! Put 7mins pick up in at about 5.34/mile and in the 150s HR. (7)

Friday  – 30 mins easy at 7.18/mile and 127bpm/136max (4)

PM – Flew to Hobart.

Saturday – PM – 25 mins easy and some strides. (3.5)

Sunday – 5,000m Briggs Classic – 9th in 14.12. (8)

61.5 miles

Operation 5,000m PB – Week 5

A good end to Falls Creek and then kept the end of the week steady as we returned to absorb the training load. A wise man called Ben St Lawrence warned against overdoing it when you get back down from Falls and ensure to allow the body to absorb the training. A wiser man called Ken Green already knew that and had given me my training accordingly!

Will taper a bit next week for attempt #1 at my 5k PB!

Monday – AM – 67 mins steady out and back at 6.41/mile. (10.5)

PM – 37 mins easy along Baby Aqueduct at 7.04/mile (5)

Tuesday – AM – 20mins tempo, 5 mins  steady, 10 mins tempo. Did it on the road. Felt so nice to be running on the road again!! Felt pretty good – 5.02/mile pace for 20mins and 4.52/mile for 10mins. (13)

PM – 37mins easy along Baby aqueduct at 6.59/mile (5)

Wednesday – AM – 90 mins and kept it pretty easy and pretty flat.6/43/mile. (13.5)

Thursday – AM – Quarters session. Again! Felt a bit better this week. 15.40 – still slower than week 1 though but have a lot of miles in the legs. (9)

PM – 37 mins along BabAq at 7.05/mile. Last run at Falls Creek! Has been a great block of training. (5)

Friday . PM – 47 mins easy at 7.11/mile. 133 bpm average 146 max – back to using the heart rate monitor. (6.5)

Saturday – AM – 69mins steady at 6.50/mile. 139bpm and 156max (10)

PM – 35mins at 6.40/mile and 131bpm/148max. (5.5)

Sunday – 2 hours steady around Centennial. Held back a bit to make sure I didn’t overdo it. 6.35/mile and 143bpm/165max (19)

103 miles.