Ironman Western Australia 2009 (Bernard Tay)

Thanks so much for your support and emails! I just got back from Perth today and my bike has arrived home in one piece. Here is just some thoughts about my race for those who might be interested to take up the challenge in subsequent year(s).

I must say I agree with Boon Pin's statement, but unfortunately it was not me doing the killing, this year I got killed! Mainly because of the scortching heat.

In the swim this year I was tangled up with some violent swimmers during the swim leg and got my goggles and cap knocked off twice, as you all know, the Ausies are huge, so when they grab your shoulder or ankle you're put into an immediate reverse gear. Besides the crowd, the water in Busselton was around 20 degrees at the shore and around 15 degrees at the turn around. This proved to be a little concern when I entered transition as my fingers were numb, making it diffcult in putting on my gloves and attire for the bike leg.

The bike leg was pretty smooth sailing apart from the fact that temperatures rose to a high of 34 degrees and wind speed picked up to around 20-30kph. So for those intending to use a disc wheel or anything more then 60mm, hmmm... might want to think twice. Last year I was pushed around with my Hed3c's so this year I brought along a conventional 50mm wheel. I felt that it was a good choice and it paid off espicially on the 3rd loop of the bike when the wind speed picked up a great deal. All in all, I felt great on the bike and was pretty happy to pass some guys on P4C's and disc wheels.

The run in WA is one of the things I enjoyed the most. The scenic view of the ocean and amazing shore line helps to take away the pain of running a 42k after 6+hrs of hard work. The wind during the run can be a significant factor espicially on the out lap (when you are dead tired), however, whatever you get, you get back on the return so it makes for a really fast and fun run. Besides the haze-free and fresh air definitely helps a great deal in making the run just that bit more enjoyable.

All in all the race support (supporters, aid stations, transitions, logistics) can be described with the words of Patrick Vernay, the champion in 2007 and 2009 as "nothing to complain about". Superbly positioned aid stations providing water, electrolytes, coke, cookies, bananas, jelly beans, more water, more bananas, more electrolytes, more coke; stretching over a 50meters long provided more then adequate race support. Sometimes it makes me wonder, am I in an Ironman, or buffetman? During the bike, aid stations were so frequent and ease of getting bidons were so easy that you basically need to carry only 1 water bottle if your plan is to reload every aid station. In addition, the post race tent feels more like the comex expo(size wise), with everything from massage, to places to drink, sit around and off course a buffet table with unlimited drinks and alcohol for the daring.

The cumulation of all these makes WA on of the most enjoyable races I've had, even though I expected a much faster timing this year. For all those who are looking to do it, all I can say is " READY GO!"

Standard Chartered Singapore Marathon 2009 (Reese)

I did make a comeback & achieved my best PB this year which is 4:37 timing. I was actually target-ting at 4:30.

At starting I was happily tailing Ivan, which was doing quite a fast pace until I saw Team FatBird pacers with 4:30 bib at Nicoll highway mark.
& Tats where I decide to pace with them.

I was doing well until at 35km mark tats where my legs really hurt & I had to give up pacing them. But I was still pushing hard until I had to switch to a force march & jog strategy until Finishing.

I must say this is far best my Run in term of Pace. The Pacers are doing a marvellous job. They were indeed very consistence throughout my entire run with them.

Up till now I am still nursing my painful sore muscle. No pain! No gain!

I believe my training plan was on scheduled until the Nov evening Rain came early this year, which cause havoc on my plan (although it’s a lousy excuse).

Looking forward the next Race with Crazy2tri!

Keep going Crazy2Tri!

Standard Chartered Singapore Marathon 2009 (Michael Tan)

I run the 1st 30k (3.20), David Tan overtook me as I jog the next 4k, overtook Ivan as I heave, limp the next 8k and then pretend to run the rest of the 200m like I had ran the whole 42k to came in at 5.12.

When I finally finished I wasn’t feeling good, I felt like fainting understand that I maybe dehydrated…I thought I’ve drank quite a bit of water along the way...not sure what happened?

Whatever the case, I’m having mixed feeling right now. No post marathon pain at all, I reckon yesterday massage definitely help and matter of fact felt like going for a recovery run later…this kind of make me feel a little guilty for not pushing hard enough…Yes, I missed my sub 5 hrs target again….x$%2@

Like Terence, I also did not manage to put in my planned weekday mileage…too busy at the bar drinking…and so my thought on this is not more frequent short runs vs the less frequent long run. With our base, most of us can complete a 5 hour marathon but to do a PB…you better run and run and more run.

My SCB timing:
2005 – 6.59
2006 – 5.16
2007 – 5.06
2008 – DNS
2009 – 5.12

So what are we doing next?

Standard Chartered Singapore Marathon 2009 (David Tan)

as with the most of you all, there was not much training due to work but the usual 11 to 12km jog once a week. Longest run was 30km in Oct. But what i find that did work for me was to take it very easy the first 30km. I was going like 8-9.5max for the first 30km and then increase the speed to to 10-10.5km. I opted for this strategy and even follow the 5:15hr pacers. After the 30km that was when i caught up with the rest. The last 36-42km was quite torturous actually. Ate 3 gels (two accel gels and 1 4xsodium power gel) and I banana in total. No salt tablets were further consumed. Legs aching but i expected it. Maybe next race I will take out my compression tights and give it a try during the run. Seems to be the fashion :)

Standard Chartered Singapore Marathon 2009 (Terence)

This year, I came in at 4h48min and was 25 min off my previous year’s pace and 17 mins slower than my 2007’s. At 20km, I was exactly 2 hour into the race – faster than my last year’s split. After 25km, my legs started to feel crampy and tight. After exiting East Coast Parkway at 30km, I was struggling and my speed dropped to 8kph. Slightly later, I saw Jeff passing me and he was looking strong and steady pushing Yuan Ping along. At 32km (Stadium drive), I decided to take off my shoes and ran the rest with just my socks – it was a relief (I fell in love running barefoot but my soles can’t last more than 10k). In fact, at around 25k, a barefoot runner overtook me with steady pace (I want to do that one day - run a marathon barefoot!). Somewhere around Geylang, David Tan passed me.

On hindsight, I may have pushed too hard in my first half, causing too much lactic to build up. Though I clocked 1-2 more long run this year, overall I did less weekday runs. I am trying to learn from the experts here in this forum if it’s better to do more frequent short run e.g 10k five times a week versus 10+10+30k. Which is better? Any advice will be appreciated.

Terence

Standard Chartered Singapore Marathon 2009 (Boon Pin)

What a day this was!

It started for me at 3.30am. But in my haste to pick up Yuan Ping, I forgot my salt tablets. Thank goodness Jeffrey had some to spare.

At 5.15am, we went off to meet him at the Esplanade. The crowd was so thick, we tried going by a less congested passageway, only to discover it led to lots of steps. Thanks to kindness of some guys behind us, they helped carry the wheelchair up the stairs. :)

After the race started, as expected, we were kind of hemmed in by the sheer number of runners, especially in the Shenton area. By the time we got to Nicoll Highway, there was a young boy who decided to help us by shouting out "Coming through!" to help us clear a path. If I remember correctly, his name is Raymond Goh.

It was also very sweet that there were so many runners along the way who broke out in a round of applause when they say Jeffrey pushing Yuan Ping through the hordes. Raymond who suffered from cramps at East Coast Park dropped out of the picture but there were others who magically appeared to take over!

Deep, heartfelt thanks to Jeffrey who blazed a path pushing Yuan Ping 99 per cent of the time to a 4hrs 44min-finish (2 minutes faster than her 2007 timing). Without him, today would not have been possible. Though we had both said it would be a let's-not-worry-about-timing race, when we got to Nicoll Highway, he sensed a good opportunity to finish well when we checked the time.

By the time we hit the F2 carpark, I excused myself to go to the toilet. When I came out, I tried to catch up with him and Yuan Ping but even before I could get to the U-turn up ahead, he was already on the return leg, so I skipped across the lane to rejoin them. By doing so, I in effect DQ-ed myself by skipping the U-turn point, bringing dishonour to Crazy2Tri.

Shortly after, I stopped to help some newbie who lay on the path writhing in pain from cramps. After he recovered, I left him to try to catch up with Jeffrey and Yuan Ping but they had disappeared. Then I decided to do something about my tummy which was starting to churn so I went to the toilet. After I emerged, I spent the rest of the East Coast Park stretch trying to regain lost ground but they were long gone!

I met up with Ivan and his friend at the 30km mark. And then, my body started to punish me for not clocking up sufficient mileage. I guess I had hit the wall and it took a lot of doing just focusing on putting one leg in front of the other. By that time, I knew it was useless to try catching up with Yuan Ping and Jeffrey. I became very demoralised.

At the National Stadium, I contemplated joining the 21km lot of runners to shorten my suffering. Then I thought "just finish it" but at that point, walking seemed the only bearable thing to do. When I got to PA opposite the National Stadium, I got passed by the 5hr-Team FatBird pacers. I asked whether they would mind if I tompang them and they welcomed me.

Because of them, I was able to get to the finish line. After I finished, I looked down and noticed two streaks of red running down my tee. At first, I thought "how come the printing is so lousy that the colour ran within one race?" Then I realised it was blood. I looked like a horror movie except the blood was from my nipples. Ivan afterwards said something very R(A) about that but because you guys are family types, I will refrain from repeating what he said. :p

Ivan also joked that he did not clock enough mileage and had relied on his base to pull him through. As for me, I think I relied on my base too – from 5 years ago!

Lessons learnt:

1. Jeffrey's short but consistent 1hr/1hr+ running training is one possible option for those of us who don't have the luxury of time to train and train.

2. Running barefoot is not as shocking as it may seem to many. We saw at least one barefoot runner who was able to finish in a very good time.

3. For those already thinking about next year's marathon, what I found very useful was tapping on the collective strength of the pacers. I also discovered that they are very scientific with their pacing so following them is a good way to achieve the timing you want. They are on Facebook as Team FatBird.

While I suffered on the course today, what was very gratifying for me afterwards was meeting the Crazy2Tri gang and exchanging war stories. Terence, Reese (who has put his injuries behind him and made a remarkable comeback!), Macca, Mark, Ivan. We met Shawn Kona at the start of the race, Joe and David Tan and Chua along the course but not after. Enrico, whom you all know, had a great finish with 3hrs 36mins, if I remember correctly. He says he kept up with Dex all the way to the 28km mark then could not keep up with the young man. So Dex must have had an enviable finish time too!

More than the actual race day stories we swapped, what I really enjoyed was the comaraderie. We're all a few years older and our bodies may be a little more subject to wear and tear but how blessed we are to be able to take part in all these crazy adventures together.

Long may they continue.

BP