Running the Marathon for Plodders Part 6 The Final Chapter

By the time you read this, you will either
1) be walking like a duck or
2) celebrating your achievement or
3) doing both the above

But whatever it is, congratulations on completion of the full/half marathon. Maybe you did much better, got a PB, maybe you didn't do so well and really ended up walking the main bulk of the race - but whatever it is - you completed and you survived to read this crap. And if you are really reading this - please do share some of your feelings during the race.

Look back - what went well. Think of everything that you did right and consistently apply them to the next races.

And those things that went wrong? What are they? What caused them? And more importantly how to overcome them in future.

Did you get cramps? If so, at what distance? Getting cramps too early may imply you were running too fast, much faster than your normal training pace. Getting cramps after the 30km is fairly usual. But it should not be so. Likely cause is insufficient mileage. The legs just couldn't take the constant pounding. Need to run longer distance in future training lor.

Hit the wall. Ah the dread wall. How to describe it? It is like you have totally no strength to even walk. You simply can't move. Does this sound familiar. I hope not. But if it did happened, it is usually because of insufficient training. Mileage as well as time. How to train for this? I like to think that you need to run for hours and hours just so that the body can get accustomed to being out in the sun and pounding away for 4 - 5 hours. Distance is not so important here. More the amount of time spent.

Walking around in circle or like a drunk. Did you see anybody doing that or maybe you yourself was doing it? This is a classic sign of dehydration and impending heatstroke. Remedy is simple - drink water consistently.

Anything else that happened to cause you to not do so well or have a bad experience? Come forth and share.

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Running the Marathon for Plodders Part 5

It's finally here. You are raring to go and move from being a plodder to a runner. But first some things to bear in mind.

Day before the race:

Make sure you have your timing chip and bib. Secure them the night before the race. Put all your race attire aside and get everything ready. No need to kalakabo in the morning.

Do not wear anything new. If you have been thinking that 2XU is a math formula, Skins is what you have on your body, don't try them out during the race if you have never worn them before. Likewise that sports bra or nice singlet that you bought from the Race Expo. New apparels need to be seasoned or rather your body need to be seasoned to them so don't wear anything that is brand new.

Stop eating anything that will give you the runs. That means, no spicy Mala hot pot or Samy curry fish head. Clear your stomach as much as you can.

Carboload? What's that? Unless you are from a country that do not eat rice or noodle daily, there is really no need to have a night of gorging on pasta, bread and rice. All that food will just cause a stomach upset.

Plan your transport so that you can reach the race site at least 1 hour before the start time.

In the morning

Set your alarm clock to wake up at least 3 hours before the race to give you sufficient time to eat, get ready and travel down to the race site.

Eat a light meal at home. Good food to eat are bread - get the Gardenia or Sunshine roll; a cup of Milo and a banana.

Clear your stomach before you leave the house.

Bring along a small bottle of water and a banana. Eat the banana while waiting for the race to start. Take small sip of water. Discard the bottle when the race start. No need to carry it along.

Finally the Race

Stay within your desired timing pen. Don't go to the front where you will be trampled upon by the elites.

There is no need to do any hard run to warm up. You are not the elites. Starting off slowly will do for the warm up. However, you may want to do some light dynamic stretching to warm up and loosen the joints and body.

The need to pee is more in your mind than in your "uhem". Ignore it or wait until you reach the first proper toilet. It is not very glam to pee in the open.

Don't follow the crowd and charge from the beginning. Be discipline and stick to your run strategy.

Drink at every water point. Okay you can skip the very first water point if you don't feel thirsty but otherwise drink even if you don't feel thirsty. It will keep your body hydrated. There is no worry of getting hyponatremia, at least not in our weather. But if you are scare of losing too much salt (is it even possible with our local diet?), that's where the salt tablet come in. Don't drink isotonic drink only. Alternate the isotonic drink with plain water.

Keep left when you run to allow the faster runners to overtake. And don't run hand in hand or side by side with your darling. Wait until the finish line for that photo taking opportunity.

Take a packet of gel every 10km. Sucks your energy chews when you hit 35km and the heat is getting to you and you are totally drained.

Keep track of your pace and slow down or speed up if necessary but do not get carried away if you are ahead of schedule. Be discipline and stick to your game plan. Otherwise the damage later on can be unimaginable.

Cramps? Hopefully won't get but if do, slow down and walk if you feel the cramps coming. Get assistance from the first aid stations along the way. And the lamp posts and trees don't need you to prod them up. Stretching may make the cramp worse.

Smile and raise your hands in triumph for the camera when you cross the finish line.

Good luck and God speed.

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Running the Marathon for Plodders Part 4

Just a few more days to go. Are you ready? Here are some pointers for this week.

1) Some people said hor, no sex. Sex will affect your performance. But then, some other people believe it will help morale. Er I think unless you are looking at a podium finish, why not? The least it will do is keep your mind off the race and settle the butterflies in your stomach. And also how to pass the time from going to bed till waking up for the race? Read more here

2) Stay healthy. Eat more fruits. Take your Vitamin B. Keep away from everybody who sneezes, cough and got H1N1. Avoid fried and heaty food. You don't want to waste all your efforts to only go down sick at the last minutes.

3) Go for runs. Yes continue running. Just don't run too far too hard. Keep the legs fresh with short runs.

4) Don't go for a massage. Massage can leave your legs especially the calf sore. Wait until after the race. But a nice body scrub to keep you relax might be helpful.

5) Cut out the marathon shopping sessions these few days and especially on Saturday. Go home and rest.

6) Sleep early the night before the race. And if you cannot sleep, refer to No 1.

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Running the Marathon for Plodders Part 3

Part 3 What you need and more importantly what you don't need

Start with the basic. What you need:

1) A running tee or singlet. Yes silly of me to remind you of that but I've seen people who wore buttoned shirt; sweat absorbing cheap cotton t-shirt; long sleeve shirt etc. It's going to be hot enough especially if you are going to run 5 - 6 hours so you want to be at the most comfortable. Those nice cotton tees with the fancy slogans or nice logo will absorb sweat and make it heavy. Oh and leave the clown costumes to the clowns.

2) A proper pair of running shorts. No bermuda, no long pants, no cut off jeans and for the ladies no micro jean shorts. I know those micro shorts look sexy on you ladies but the only people who will feel sexy will be the guys running behind you and oogling away while you struggle with abrasions around your nether area. Ditto the bermudas. Leave that for the beach.

3) A proper pair of running shoes. No slippers, flip flops, sneakers or basketball shoes. Need I say why? Also, don't try barefoot or use any fancy footwear unless you have run in it before and is comfortable with it. Believe me, getting blisters all over your foot is no joke especially after 20km of pounding.

4) Gel. So that your hair will look nice when you crossed the finish line when the official photographer takes a picture of you. Ha ha I am only joking although it might not be such a bad idea. I know a lady whose hair looks like a lion mane when she runs. But seriously, gel as in those jelly like thingy that comes in small satchet and you gulp them down during your run.

5) Your Bib and timing chip. These should need no reminder but somehow every year I hear of one or 2 friends who forget them. No bib no race. No timing chip - no time recorded - no finisher tee, no certificate. This one very critical you know.

6) A watch. Otherwise how you going to keep track of the time and pace? No need those fancy GPS watch. Just a simple Casio/Timex watch with a stop watch function will do.

7) A pace band if you are the forgetful sort. A pace band is a simple make it yourself wrist band where you can mark out the timing you expected to achieve at specific distance and you can use it as a guide during the run and make the necessary adjustment to slow down or speed up. You can make your pace band from these websites:

Marathon Guide, Runners World,

Just key in your desired finishing time and viola. Print it out and copy the tiiming onto a strip of cloth using a waterproof fabric pen. Don't use paper cos once sweat get on to it, it will just crumple up. Don't be a smart aleck and laminate either. The plastic will stick to the skin and cause abrasion.

8) A cap or something (like maybe the Buff) to protect your head from the heat. Not absolutey necessary but can come in useful.

9) PJ(dont't think naughty thoughts here), vaseline or those expensive abrasion cream like Neat, Sportshield, Bodyglide. Absolutely essential. The sight of blood streaking down the front of your tee isn't very nice.

10) Sweets. I swear by them. Not Mentos or Fruittella but powerpack energy loaded energy chews. Get them from Running Lab or at the Race Expo. Keep your mind off the distance and give you energy. Alternate with the gel.

11) Salt Tablet. Not abosultely necessary but some people thinks it will help to ward off cramps. No harm trying. Oh forget to add - don't be too smart and use cooking salt!

What you don't need. Actually very simple - anything that will weight you down. Every little items will seem to weight a ton after you ran for over 3 hours. Even the shirt you are wearing. But specifically:

1) Hydration Bag/Fuel Belt - If you don't know what these are, you can skip this paragraph otherwise there is no need to carry 1.5ltr of water on you. There will be ample water points including isotonic drinks along the route. Unless you only drink Evian in which case I have nothing to say.

2) Towel. For what? Maybe good to flick at people blocking your way but otherwise its going to absorb sweat and become heavier and heavier as you go along. Use a sweat band or wrist band if you absolutely need to clean away the sweat

3) Energy Bar. Most of them will melt halfway and become a sticky gooey mess. Stick to the gel and sweets.

4) A pouch or bag to carry all the aforesaid stuff. Stuff them into your short's pocket, pin to your shirt will do. A pouch bouncing away at your waist or a bag banging your back over 42 km is not gonna be nice.

Did I forget anything?

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Running the Marathon for Plodders Part 2

Is there such a thing as a 'sure can' strategy to complete the marathon? Actually no. So sorry to disappoint you guys. That last line in the previous post was a marketing gimmick. You know keep the suspense going, get more eyeballs, get more advertising income. Ha ha ha.

But anyway seriously I think most people will be able to complete the marathon; maybe not in 3 hours, not 4 hours but maybe and that is a big maybe; depending on the amount of training or lack of; in say 5 or more hours.

But before I go on, STOP reading if you are able to run the marathon without walking (okay maybe can walk a teeny little bit at the various water points), this is not for you. This is for the plodders. (But if you die die must read, don't come and suan me when you see me okay?)

Firstly, some preliminaries. If you do not have the mileage i.e. have not consistently chalked up total weekly runs of at least 40km and a few long runs of 20km and above over the past 3 months, I can assure you - you are not going to be able to run the 42km non stop. Along the way, your legs will start to feel heavier and heavier, your heart starts to beat faster and your brain starts frying and you gonna have to walk. Everyone of us can run a little bit but walk a lot. So we gonna make use of what we know best and use it to our advantage to conquer the FM. All of these strategies that I am going to list below will involve walking. A lot. Easy right? Especially since most of us are capable of walking all day in the malls so what is 5 - 6 hours of walking for the FM?

1) Weaning Plodders

Once a plodder always a plodder. No not true lah. Can graduate but first do it one baby step at a time. So if you have been clocking 6+ hours or more previously, wean yourself off with this strategy.

Run 10 mins Walk 10 mins Repeat. Check point: 3:03 hours at the half way mark (21km)

i.e. Run 10 minutes and aim to cover 1.5km. After that walk 10 minutes covering 800 metres each time. Repeat. So for every 20 minutes you will cover 2.3km. Chicken feed right? Keep to this throughout and you are on the way to weaning yourself off from being a plodder.

Total time taken to complete the FM: 6:06 hours. Pace 8.41min/km.

2) Graduation

Break through the 6 hours barrier. If you have done some training and maybe in the run up have done up to 20km, this is for you.

Run 20 mins Walk 5 mins Repeat. Check point: approximately 1 hour 21 mins every 10km

i.e. Run 2.5km in 20 mins and then take another 4 mins to walk another 500 metres. Repeat. That will means 3km for every 25 mins. Not very difficult right? Use the 5 mins walk to relax and catch your breath. Get into the rhythm and pretty soon you see the finish line. Hurray you graduated no more a plodder!

Total time taken to complete the FM: 5:45 Pace 8:10min/km

3) High 5

Actually it is mid 5 but high 5 sounds better. Yes you can do 5:30 and below if you have some experience in running short distances but have not done too many long runs.

Run 5 mins Walk 5 mins Repeat. Check point: approximately 7.5 km every 1 hour or 2:45 at half way

This one is more 'shiong' although it sounds easy. But hor you kena have to run 800 metres in 5 mins which is like 6:15min/km. Easy for most seasoned runners but may not be easy for us plodders. Use that 5 mins walk to breathe. Yeah you probably forgot to breath while chionging the 5 mins. You know who is good at this? Those young school kids you see so often at races. They run like hell and then suddenly stop and walk and then run like hell again. Yeah we follow them but follow smart not like a headless chicken.

Total time taken to complete the FM: 5:30 Pace 7:50min/km

4) A little bit more

This one a bit more tough - need to be able to run non stop for at least half an hour but hey after that get to walk for half an hour as well. Not too bad a bargain right?

Run 30 mins Walk 30 mins Repeat. Check point: approximately 8 km every 1 hour

Basically, run 30 mins - 6 km and walk 30 mins - 2 km. Or just cover 8 km in 1 hour. How difficult can that be? Seriously if you are fairly fit and have been running consistently, this is gonna be a piece of cake.

Total time taken to complete the FM: 5:16 Pace 7:30min/km

5) Supersub 5

Congratulations and celebration when you tell everyone that you've completed under 5! (sing to the tune of Congratulations and celebration) Okay lah doesn't rhythm so well but hey I'm a runner not a singer

Run 4km in 25 mins Walk 500 metres in 5 mins. Repeat. Check point: approximately 9 km every 1 hour

And if you can pull this off, give yourself a big hug (better still hug the fella next to you) as you cross the finish line because its a 4:45 finish! Pace 6:40min/km

Cheem or not? Difficult or not? Impossible? Nothing is impossible. Just do it!

Er okay question time. How to know how far you've run? Well there are distance markers along the route and together with this little thingy which you wear on your wrist you can do the maths. And of course you can use a Pace Band. Pace Band? What is that?

That, we'll leave for the next post where I shall talk about the things you need or don't need to have for the race itself. Until then cheers and happy running.

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Running the Marathon for Plodders Part 1

Nowadays with so much information on the net, everybody seems or claim to be an expert in all sort of things dishing out free advice even if it was not asked for. Like in the forum. And of course this Uncle here is no exception.

So let see. What advice shall I dole out today? Okay this being the final run up to the biggest race in this year race schedule, let's talk about the full marathon. Or more precisely, how to complete the full marathon. Wah damn like real lidat. Like I machiam expert... Ha ha but do read the following with a pinch of salt (you will need it for the marathon by the way... I mean the salt)

First of all, some basic terminology in lay man terms:

Pace - this mean how fast you run. It is often mentioned in relation to how many minutes per kilometre as is 6min/km i.e a runner takes 6 mins to run 1 km. So when someone said he ran a 5 mins pace, he is saying he run the race at an average of 5 minutes every 1 km.

Negative Split - That refers to running the second half of a race faster than the first half. Actually if you know this, you shouldn't be reading this crap but then curiosity......

Of course, the opposite of negative split is the positive split where the first half of the race is ran faster than the 2nd half. This is very normal for most people. You know, somebody actually asked me once why he ran slower and slower as he ran further and further. That - my boy - is a positive split and it's because, tired lah so naturally the further you go, the slower you become. And if you don't understand this simple logic, you are likely not ready for the full marathon.

Last but not least, we got the even split. That simply means running a constant pace throughout the whole race. Like Uncle here during the FM in 2007.

Okay, so we got pace, we got splits so how does that helps you to run the FM?

Oh by the way, if you are capable of doing 4:30 (that is for the uninitiated, 4 hours 30 minutes for the FM), this article is not for you. Please go and read some other people's advice on how to achieve sub 4 or better.

Oh yeah sub means below (like submarine) so if someone says sub 4, he or she means running below 4 hours. Usually refer to a few minutes below the hour and not say 15 - 30 mins below like 3:30 or 3:15.

Here ends Part 1. In Part 2, I will talk about 'sure can' strategy to do the FM. Can wait or not?

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Tai Chi anyone?

Researcher from Tufts University of Medicine have discovered that people who practice Tai Chi regularly experience less pain in the knee. Read more here

Hurray, good news for runners. Now can practice Chi running, learn a martial art, run faster and experience less pain.

What are you waiting for? Go to your nearest Community Club now to sign up.

But oh wait a minute... before you do that, read this and this.

Sigh... back to square one.

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