More Presents

Had a very nice surprise today thanks to one of my patients.

Got a special delivery by courier these 2 books I've been meaning to buy but can't seem to find them in Singapore.

Once A Runner - described as one the best ever books written about running by Runners World magazine and Born To Run about a tribe of ultra runners and a great race the rest of the world has no idea of.

Thank you once again PJ.

Present From Oakley

Got an early Christmas present from Oakley.

My 2nd pair of Jawbones, black this time with vented lenses (as compared to my 1st pair in white). Also see this Jawbone review.

Great peripheral vision.

Taking Stock Of Your Season

Most of you would have finished your races for the year and taking some well earned time resting, spending time with your loved ones and perhaps going on a holiday to recharge your batteries.

One thing I always did during the off season while I was still racing was to reflect and review what I did so I could learn from it.

Here is where your training logbook will come in handy if you have been keeping track of your training. I looked at how consistent I was with my training, where I slacked off and how (if it affected) my training and racing subsequently.

Most of us are limited with the time we have to train and even more limited with the time we have to rest and sleep. No prizes for guessing that having a family, demanding job, and training is time consuming. Be sure to look out for where and when you fell ill as this is probably your body trying to tell you that you need to rest.

All of us want to succeed when we toe the line for our goal race, but bear in mind this requires a different path for all of us. Did you feel tired or burned out the last few months? Over or under trained? What works for someone else may not work for you. The SEA games in Laos will have its closing ceremony tomorrow and I've seen different athletes achieve their results with vastly different training. So take the time to really reflect on your 2009 season; it will help make 2010 a better one.

Enjoy your off season, especially all our Team Singapore athletes returning from Laos and congratulations for a job well done.

Pain In Your Neck

Sports Solutions quoted in today's (131209) Sunday Times Lifestyle section page 10 & 11. Go take a look.

We've just been told that we cannot use their headlines (Singapore Press Holdings) or photos, if we do we have to pay them a yearly fee per article (so I've taken out the photos and changed the title of the article) so you'll have to look in the paper.

We've even be slapped with an "investigation fee" if we refused to pay the yearly fee for each article.

Lose Weight By Stepping

Have a look at today's Sunday Times Lifestyle section page 11 and you'll see Sports Solutions quoted. Here is the link to the article.

I've just been told that if we (Physio and Sports Solutions) use their headlines or their photos (Singapore Press Holdings) we have to pay them a yearly fee so I've taken out the photos and changed the title so you'll have to look for it in the papers.

We've even been slapped with an "investigation fee" if we refused to pay a yearly fee for each article.

Day Of Your Race

Alright folks, here's the final post on the marathon preparation.

Try to eat a decent breakfast and give yourself 2-3 hours to digest it. It's real early I know, but you're gonna need it.

This is personal but I find that if I find a quiet spot before the race and just spend 5 minutes reviewing my race plan and visualize the race it helps me focus and be calm.

Remember my post on the fact you do not need a long warm up in the heat. Well, it's still pretty humid though cooler at this time of the year and you've got a long way to run so you don't have to have a lengthy warm up. Watch the elites, even they don't really warm up a lot, they too will be saving their energy for later in the race.

Start slow (about 6-10 secs slower than your goal pace) so you can preserve some of your glycogen stores for later and finish finish strong. 

Sometimes it helps to think of each 5km as a lap to break down the distance into more manageable bits. That way you don't have to stress about the number of kilometres. Or you can sing songs in your head to make the distance go by quicker.

Drink early and often (but don't over drink). Here's when all the practice of taking nutrition on the run will pay off.

He (or she) who strives will succeed. When the going gets tough, there is light at the end of the tunnel if you keep your hopes up.

All the best for your race.

*Picture of Singapore Flyer taken before the race.