Happiness is a State of Mind

-o-

Happiness is a bagful of chocolates,

freely given and received with delight.

It is convincing a friend that running is worth a try.


Double happiness is spending one fine morning
with someone equally fine.


Happiness is searching the crowd for familiar faces,
and cheering friends gunning for longer distances or better times.

Happiness is allowing yourself to look stupid once in awhile.

Happiness is bonding with your pet.


It is having a kennel hand for your dogs,
so you can swim, bike and run.


Happiness is post-race breakfast with friends -
serious runners, new converts and those who have yet to run.

Frustration and Elation

This morning I was supposed to do a long run. After 2 weeks of nibbling on 5Ks and 10Ks on BHS sidewalk or on the treadmill, I needed to pig-out and take on at least 15K, preferably on wide, quiet roads inside tree-lined expanse. To reach 21K would be truly rewarding; to go beyond, almost an impossible dream. The long run is like sleep to me - as I daydream my body rejuvenates itself and my mind calms down and meditate.

I needed and missed my long run badly. After 2 weeks of refining my foot strike and strengthening my weaker left foot through short, slow practice runs, I checked on treadmill last Wednesday if I was ready to run longer and maybe, a tad faster. I started with a small goal: finish 10k at pace of around 7:30min/km without heel, mid-foot or ankle pain, and I would have a pass to do long run on weekend. Easy I told myself. With enough rest my legs felt like new. I felt so good running . At many points I would feel eureka moments and silently scream inside: Yes, yes, that how should you move your feet and legs! Capture and commit to memory whatever it was your doing! Imprint in your psyche how good it felt. Run like this and you could run forever!

I felt so elated I become emboldened to slowly raise the speed. There was actually a speed range where the higher it was the better my running became. I figured I was in the zone. I was so consumed by the process that towards the last 2 kilometers I was already running beyond my psychological barrier of 6min/km. In fact, in my last 500m, I was sprinting on treadmill at less than 5:30min/km. The best part was there was no sign of pain. No pain, only elation.

The pain greeted me in the morning. It was like my legs were deadweight. First I asked: Could it be stress fracture? I progressively applied pressure on various points to check if there was wincing pain, especially toward the bones, but there was none. I just felt slightly sore near the shins and had knots on portions of calf. All the discomfort were in my problematic left leg by the way. After encounters with intial symptoms of plantar fasciitis, Achilles tendinitis and metatarsal concerns, was shin splints next? As I redo my foot strike, am I supposed to acquaint myself with the litany of runners' pains? Truth was for the past few weeks I have been reading and boning up (pun intended) on foot and leg anatomy. I was so afraid to be sidelined for long by injury I figured I should be aware and do I my best to prevent it. My mind, instincts and gut told me the pain was simply sore muscles. As I change my foot strike, I figured other, lesser worked muscles were now being engaged. I hope. I figured the worst was over - my biggest concern was the delicate midfoot bones and Achilles heel. The discomfort has moved to the bigger bones, which could better handle stress, I reasoned out. Overall, the level of pain has lessened since last month. If it does not go away within February, maybe it would be time for consultation.

After two days of rest, Saturday morning came. My legs felt better but teeny-weeny discomfort was still felt near my shins. I did not want to take chances so running was out of the question. So what should I do with all the energy built up inside me during two days of rest? I decided to simply bike my running frustration away.

The thing I loved about cycling vis-a-vis running is that no matter how hard I biked, the worst I can get from it is the feeling of being tired. Sometimes my quads would complain a bit but it was really nothing important. I even take pride in the quad pain. It meant my muscles are getting bigger and that I would be a stronger runner. Cycling uses the bigger muscles and puts less direct stress on them. You want long runs? I shall do long rides.

I decided to do intervals, er, laps. I did 5 rounds of 11kms each and dutifully timed myself. Just when I was about to finally use the lap function on my Garmin, the device ran out of battery. That the juice ran out only reminded me I was not doing outside runs lately. Anyhow, with my digital watch I recorded my times. I had the following times:

Lap 1: 34:54
Lap 2: 30:40
Lap 3: 29:56
Lap 4: 28.56
Lap 5: 28:55

Not bad I think. I compared it with the times of October mini-sprinters. Some of the Top Ten finishers had 28, 29, 30, so I guess pwede na times ko. Ooops, I haven't added the transition time pala - maybe 2-3 minutes? Buti pa sa biking, kahit once a week lang ako nagpa-practice, pumi-PR ako. My last lap time in that route was 31min. Last time I did this route on an actual race was the Oct mini-sprint where I had an already improved time of 38min on my mountain bike. Of the ten minutes I shaved, I wonder how much was due to training and how much was due to bike? My records showed that my best practice time for the mtb was 31:32 on that course! Uh-oh, I better train more so I can squeeze more juice from that road bike investment.

I had a good ride - 60kms including my cool down romp! This is the longest I biked in a single session! Twenty kilometers na lang baka pwede na ako sa Half-Ironman. Hahaha. Baka. For now I celebrate. The best part of my late morning till over lunch ride was getting to practice how to harness gravity to become a more efficient rider. I had a blast crouching and moving forward to speed down the road. The speed fast rising on my cyclometer only added to the thrill. Finally I threw away my aversion to wearing shades and I could now ride faster with the wind and not involuntarily cry from taking on dust and micro-particles.

Thank God my Saturday turned out well. I hope to have a Happy Run with my dog and friends tomorrow Sunday.

Hoping for a Happier Run

Early evening today I excitedly went to R.O.X to register friends for the Happy Run. I do not normally aggressively promote races and go out of my way to register friends, but the Happy Run is something special for me. Last year when I wrote my Yakult race account which I titled "Running with Others, For Others," I realized that while I may be praying for friends doing the Singapore marathon as I simultaneously ran the Yakult race, there had to be something more I could do as a runner. I also recalled having the blog entry "The Roads are Best Shared" (with family and friends) as Chrismas message. These thoughts were the first things that came to my mind when I first saw the Happy Run teaser late last year. I must do the Happy Run, convince as many running and non-running friends as I can to share the road and adventure with me, and contribute to a noble cause through the registration fees we would pay. Timing was perfect.

After Christmas I began my campaign to get my friends to join the run. In parties and get-togethers I spread the gospel of running. People were so fired up to join when I told them how I lost that much weight. In January I sent emails to yahoogroups, created a private Facebook event and texted others who seldom go online. I was itching to run the 15K but I ditched that plan so I can accompany those who are already scared of the 3K. I left no stone unturned. Up to this morning I just had about 10 people accepting my invitation. I was expecting more to be honest, but I figured that if it wouldn't be me who will lead them to running, maybe others will. Or maybe they are meant for other things.

Imagine my surprise and elation when one friend suddenly approached me in the office and delivered 7 accomplished forms. Within 10 minutes another officemate gave me two more forms. Another ten minutes I got 5 more forms. I was so thrilled I told everyone I would personally go to R.O.X. to register them, even if I was just there the previous night and I really planned to retire early to bed. Two more first-time runners accompanied me to R.O.X to register and buy their fitness gears. Imagine my disappointment when the RunRio personnel told me that all 2,500 slots have been filled up. I called up Coach Rio hoping he will declare a miracle, but the good coach could only promise that he will check if registration can be expanded.

What do I do with the forms and the money? The fees would go to charity, I repeatedly told my friends. If you register and run, I would treat you McDo breakast. A Happy Meal for doing the Happy Run! Do it for me, I told them, or for their fitness. Do it for the children of Taguig. How do I explain to non-runners that despite the heavy advertising on Magic 89.9 and my constant prodding, only 2,500 slots are available and that they should have signified interest earlier. It was already a miracle for me that they said yes, and now I do not know what to tell them.

I suppose I would tell them to still go and run, and that my Happy Meal offer still stands. With or without the cool singlet with the happy face, even if their times and effort will not be recorded. I was told they could ran bandit, but was advised to tell my friends not to go through the finish line as official times may be affected. I remembered my first ever 5K in a Milo event, how crossing that finish line and getting that finisher shirt meant so much to me. I remembered being constrained to bandit run the Milo 10K last November, and how being shoved away from the finish line chute was such an anti-climactic end to what should have been my 10K personal best.

Drew, I tip off my running cap to you for a great concept, and wish you all the best on your belated celebratory run. I suppose I only have one wish for what I figured would be my birthday run too: that the invitation be extended to more people so we all could have a bigger and happier run. Happy Running to all of us.

Team Supreme

I am supposed to be in bed now but an inner voice is bugging me again. Tonight I just came from one of my self-imposed Saintly Tuesday sessions and our discussion leader Ardy Roberto was talking about this book called Law of Recognition. The central thesis of this book is that everything you need in life is already given to you, merely awaiting your recognition of it. Ok, got it, I think I wrote something to that effect in my year-end blog post "Running Away, Running Home". If I recall rightly, I wrote something like "For a moment we ran away so we can realize the blessings we already have at home." But Ardy said the book has more. We are supposed to have a life's assignment. What? Isn't that high school stuff? Sounds like Purpose-driven Life which was so years ago.

I hate taking notes so I did not get the exact whole list, but we are supposed to recognize our assignment by several factors. We are supposed to be assigned to administer to a group of people. Our true calling may bring us grief and suffering. A geographical posting will have to be defined. If we are posted in a group, task or location that rejects us, we may need to shake off its dust and find our calling somewhere else. The calling will be strong and brimming with passion.

As Ardy enumerates all of the above, my mind zooms back to 2008 year-end when I began to set 2009 fitness goals. At that time I was thinking whether I should have a blog vision/mission (VMOS). Having moved from one bank to another, I am now a veteran of corporate VMOS. I was so influenced I made one for my dog breeding, showing and grooming endeavors. Should I make one for this blog? Nah, I said then. I am no corporation needing a VMOS, so I tucked away all those thoughts in the recesses of my memory.

Well tonight Ardy unknowingly fished my VMOS thoughts from my pool of memories, and these darn thoughts won't let me sleep unless I wrote about them. I have about a handful of other blog topics awaiting their time to be written, but this particular set of thoughts insist that they be served first. And so I am releasing them.


To write about what I feel and learn, as direct and honest as I experience them, as I undertake my swim, bike and run adventures.

To be attuned to the Divine voice that will lead me to my next adventure, direct how I am supposed to play it, prod me to share my experience, and give me words that best convey the essence of my adventures.

To stay true to my values and calling, notwithstanding the challenges ahead.


Ok, done, can I sleep now?....Wait a minute. Between You and me, how come this assignment seems so one-sided. I know You are one powerful God, but must You twist my arm to have it Your way. It appears like You are the Director and I am just a pawn, (ok, the lead actor) in this morality play. I thought I have free will. My God, this is my blog, can't You at least make me write it the way I want it.

(God lovingly stares at me but says nothing).

Ok, You can be the Director. Can I at least claim the role of scriptwriter?

(God smiles patiently)

Ok You write the Book of Life, but grant me at least the Best Actor award. An Oscar nomination may suffice.

(God smiles again)

Ok I get it. One last set of questions: Am I really supposed to be painfully honest and truthful? Can I spice up my stories a bit? Must I broadcast even my blunders? Won't I appear weak and inept? Won't I get misinterpreted? Won't people make a mockery of me? Do I always have to be goody-goody? Can I be nasty at times? Can I snap back at malicious people?

God said: I gave you enough intelligence to allow you to answer your own questions. I prefer that you poke fun at yourself rather than others. Glorify me by showing that being good is "way cooler" than being nasty. Being nasty is easy. If you think you are smart, then this challenge should be easy. Make your God look cool.

Parang mahirap yata 'yon, God. Gawin mo na lang akong cute, instead of smart.

God continued: I give you runner's high, swimmer's built, cyclist's power and the endurance of a triathlete. I give you adventures you will never forget, and move you through highs and lows of ecstasy. I give you opportunity to enrich your life as well as those of others. These should be reward enough for any inconvenience faced. I trust we have a fair deal. So move on - swim, bike and run - then write My stories. You are part of my Team Supreme.

Hectic Sunday

Agenda:

• 10K race in Fort.
• 950m Swim in MASA or Ultra.
• Dog show visit and puppy registration in Marikina.
• Hopefully, a chance to ride my road bike.

The Bull Run
Those are my agenda for this Sunday. I had to cram everything this Sunday. I spent the whole Saturday idling, recuperating from my training runs and "social" runs (read: accompanying friends who are newbie runners) and catching up on sleep lost most of last week. I needed to rest so I would survive the 10K run on hills despite my recent runs being limited to 5-7km recovery/easy runs.

I started my day today early at 4:30am in preparation for the PSE Bull Run. I arrived in the race venue with just enough time to take one photo, chat with about five friends, and do a quick, regrettably short, stretch-while-you-jog-in-place warm-up of sorts. The race signal was soon given and off we runners went. As I ran I asked myself: so what is my goal for this race? Simple, to complete the 10K, especially since all I have been doing the past week were just 5 or 7Ks - short practice runs to refine my techique and wean my left foot off all alarming signs of pain.

While I was entered in a fun bet with some takbo.ph runners, I was already ready with my 20 peso pot contribution. As much as I wanted to have another go at beating the hour for a 10k, I was simply not there yet. When I can ran again minus the alarming signs, I shall do my long runs again, burn more fat in the process, and commit to muscle memory whatever improved techinique I have learned. After that I will do my speed drills. Ang tagal pa ng sub-60 ko!

Resigned to the idea that speed was not a realistic goal for this race, I tried hard to look for other goals to focus on or other things to amuse myself. I tried to go into my daydream/blog mode but the magic was not there. This mode comes so easily when I do the LSD. Clearly I have to take another hit of that drug. God, I miss my long runs! Finally after about 1hr 7 min I completed the 10K. Now I could chat longer with friends and look forward to breakfast. No race PR for me, but I made PR with running friends.

The Aquathlon
I told my running buddy Karen I could not do another 10K that day, but I would gladly join her for breakfast. After a hearty breakfast of daing na bangus, I felt I could make a nice splash at the pool. The Speedo aquathlon is 2 weeks from now and I was still not confident of completing the required distance. As I could only manage to squeeze in swimming on weekends, I had to make that swim this Sunday. Off to Ultra I went, with the plan of doing 950m freestyle straight and doing 3K run immediately after (if my lungs are still alive). This will be my first unofficial 950m swim/3K run aquathlon!

With MJ turning up also at the Ultra pool and accompanying me in the swim (well this fast swimmer actually waited for me at pool ends most of the time), I easily completed the swim required. Slow, but continuous and decent time enough I guessed.

Now 3K may be short distance for a run, but the roads within Ultra compound have very steep gradient and rough, uneven, cemented surfaces! Not exactly ideal for easy run. Surprisingly, my average pace for this practice run was my fastest for this year! I supposed swimming helped ease some of my muscle aches, and the steep downhills did a good job of pushing me ahead.

The Doggie Concerns
I had to register the 2.5 month old pomeranian puppies I bred. (Yes, they do have birth certificates like you and me. Theirs are even more fancy with a 5-generation genealogy!) As I could not go to the canine club office on weekdays, I opted to catch the club personnel during the weekend dog shows in far-off Marikina. As pomeranian club officer, I also have to show my face there every now and then. This wannabe runner/triathlete has turned delinquent club officer and irregular dog show participant. Hopefully in February when there are less races, I can squeeze the time to train, groom and show my baby pomeranian puppies. Gee, I also have another show dog prospect I bought and promised to campaign for championship. I would need at least 2 weekends for that if my dog and I are very lucky, but more likely around 8-10 weekends to get those championship points. Huhu, that's a lot of bike or swim training weekends foregone!

Well, over lunch till early afternoon, I did manage to register my pups and catch the dimunitive pomeranians beat on both show rings the Siberian huskies, chows, akitas and other related spitzes.

Impromptu Duathlon

The weekend was fast disappearing and I haven't ridden my road bike yet. Even if I can use a cycling machine on the gym, I need to master my balance and rhythm on the bike. In short, I need to spend more time with a real bike. I quickly scanned my memory for a relatively safe (and near) place to ride. UP was my first answer.

I reached UP quickly, parked at the commercial center inside campus, donned my cycling shorts and new yellow riding jersey - first one I bought after a long time. I was trying to channel that Lance Armstrong vibe with that jersey. Ok na sana except I only had my chunky New Balance running shoes on. Yup, no time still to get those bike cleats. Still, I was kinda overdressed for very laid-back UP. Next time I will wear that in Alabang, where cyclists are donned like they are doing the Tour de France :-) . I initially intended to bike there, but that's on the opposite end of the earth at that time.

I aimed to hit the rolling terrain going to the Executive House and conquer my fear of riding alongside jeepneys. I actually biked through the driveway of the Executive House (feeling chancellor) and rode through the streets plied by the UP ikot jeepneys. At times the engine rattle, smoke belching and honking of jeepneys threatened to distract and push me off into the road ditch, but I realized I have as much right on the road as the private cars and jeepneys of this country. No UP Ikot jeepney should prevail over an Iskolar ng Bayan! So I made them eat my dust (and crawl behind me hehe).

After 40Kms of maneuvering through jeepneys and kids on the loose inside the academic oval, I finished the bike leg of this impromptu duathlon with my morning 10K as the first leg. To complete the duathlon, I did 2 rounds of the oval and some more for the last 5K.

I rightfully rewarded myself with Rodic's tapsilog for all my day's efforts. I should have gotten 2 more UP shirts as finisher shirts for my unofficial aquathlon and duathlon. Haaay, ang hirap magpanggap na triathlete! I am tired and a bit sore, but I am loving the feeling :-)

Back to Basics: Maintaining Balance

Biking is all about maintaining your balance on two moving wheels. I was lucky as a kid to learn to balance myself soon enough to enjoy the thrills and adventures of riding a BMX bike. With fingers near the handbrake and legs long enough to reach the ground, I was a confident kid biker patrolling the streets and outskirts of my neighborhood. Sometimes I would even sneak out onto the main avenues to get the latest food or gadget kids crave. As a child, you think you are Superman. You do not think much about danger; you think only about adventure.

I am now trying my best to be that Superkid again - adventurous and unafraid. Main difference now is that I have outgrown my BMX and now ride a roadie. Whereas before I was riding upright, with feet ready to touch the ground when I wiggle or about to fall, on my road bike I am crouching and I my toes barely touch the ground. I now try to balance on thinner wheels and have to alight my seat when I make a full stop. If I am not careful in my dismount, the family jewels may be crushed.

Finding my balance on a roadie was actually easy for me. What bugs me as a new road biker is maintaining that balance when my so-called "stress factors" present themselves. I group those factors into those inducing me to make sudden stops and those distracting me from keeping my balance while moving. The "stop" group includes busy intersections and heavy human traffic aggravated by kids who suddenly bolt your way. The "distractions" group is composed of tricycles, jeepneys, and buses which threaten to push or squeeze me off the road. I am kinda used to cars and other bikes, but not yet to members of my distraction group.

Last December, less than a month after I got my roadie, I had an encounter with a stress factor. I was approaching an intersection when a car arrived from another side. I was biking on a descending road with gravity pulling me down and I actually have the right of way, but the car caught me by surpise and I needlessly panicked. I hesitated and debated whether to pedal on or stop. Panic prevailed over reason and I suddenly pulled the break. The bike jerked from the sudden stop and I fell off my bike. Good thing I somehow know how to fall - to roll with the force just like in aikido. Outcomes: very minor scrape on knee, minor scratch on bike, a bruised ego and a resolve to learn how to stop and alight properly from my bike so that I will never panic again. And so for the next 30 minutes I practiced several ways of alighting my bike, imagining each time I was in an intersection with cars crossing. I went home several notches more confident.

First week of January I resolved I must deal with the distraction or the annoying vehicles group. Instead of riding within my village, or transporting my bike on vehicle for cycling practice on another village, I figured I would bike my way to the nearest neighboring village. Now that entails biking along a stretch of busy, car-and-tricycle infested main avenue. It was just about a kilometer stretch actually between my village gate and the next one, but that is a traffic-congested stretch. No sidewalks and bike lanes here. Everyone competes for road space.

I was actually a little groggy from lack of sleep on my first foray into busy roads. I reasoned out however that risk is manageable as I am biking just a small stretch, and help and hospitals are just a kilometer away. I simply had to hit the busy roads eventually, and so I did it. About 500 meters on the busy road, still groggy me realized I forgot the my most important bike gear - my helmet! Stupid, stupid, stupid. I was half-way between accomplishing my mini-goal and going back to where I started. I bravely decided to pedal on, doubly alert and cautious until I reach the safety of the next village.

Inside my neighboring village I thought I could already bike worry-free. Well, that was about 80% true. It was Sunday and people and cars were milling their way into the 2 churches there along a busy village street. As I looped through the village roads, I had to pass through this busy street. So I got to practice my bike stops and dismounts. After doing this for at least 10 times, I suppose I am ready to bike farther away from home and move closer to becoming Superman. I can also settle for Lance Armstrong.

Back to Basics: It's All In the Breathing

To speed up my recovery from my long runs late December 2008, I decided to swim on the 3rd day of January 2009. I am not certain about the scientific explanation, but from my experience, relaxed swimming is better than massage in removing knots in muscles and any other aches I might have gotten after running. I suppose it has something to do with improved blood circulation. Yes, massage improves blood circulation, but mild physical activity circulates the blood more! Swimming engages the whole body and in the process well-oxygenated blood is pumped into the muscles. The blood will bring with it the oxygen and trace elements necessary for muscle repair, while carrying away with it lactic acid and other wastes produced by running. Oxygen is so important that if it is continuously supplied in generous amounts, a muscle group in theory can keep on contracting without getting tired. The heart as muscle is perfect example. Close to the lungs, the heart is assured of oxygen supply and will contract and beat in regularity. Now, if only we can all supply adequate oxygen to those quads and calves of ours, maybe we will all end up being ultra-marathoners!

Apart from muscle recovery, for my first swim of the year, I also aimed to change my breath count when I do the crawl (stroke normally used in free-style competitions). Yes, years after doing the crawl using a specific breathing pattern, I am changing my breath count. Crazy me! While my every two strokes breath count is ideal for my leisurely, meditative pace, it seems inadequate now if I intend to swim faster. While I may have succeeded in doing a sub-60 second 50-meter swim, I was stroking the water and flipping my legs like crazy! (Buti pa sa swimming, the nakaka-sub-60 ako. Kailan kaya ako mag-sub-60min sa 10K run ko?) While my furious swimming on a 2-stroke breath count may probably be done in a mini-sprint triathlon, this strategy will kill me in a sprint or standard distance triathlon.

The simplest way for me to improve my swim time is to breathe less often. In a 50-meter sprint, elite swimmers sometimes breathe just once or twice, or not all for the race duration! Of course there is a trade-off -- speed versus fuel economy. Yes, just like in cars. A 50m sprint with minimal breathing will be largely anaerobic - powerful and fast but cannot be sustained for long. For triathlon, my swimming has to be largely aerobic.

I decided to try breathing every 4 strokes. My transition from 2 to 4 stroke breathing was rather smooth. Of course every now and then my body would revert to its old way of breathing, but for most of my 50m practice laps I was doing well. The key was concentration. Whereas before I think of something else when I swim while my body automatically follows the breathing program I taught it, this time I have to teach my body a new algorithm and make sure it follows my new direction. Hopefully within a month's time, my body will be in autopilot again using the new breath count. Once the new breathing habit is ingrained, I shall train for distance.


(Next: Back to Basics: Maintaining Balance)

Back to Basics: Running Form 101

To start year 2009 right, I decided to go back to basics. I bravely - if not foolishly - set as goals the completion of marathons, duathlons, aquathlons and triathlons for this year. To increase my chance of success, I have to do things right. So the first week of January, it was back to basics for me.

Running Form 101

Early in December I discovered I have been running with a weak left foot. Everytime I ran hard or fast, I suffer from sore left heel afterwards. It turned out I have a low-arched, weak left foot incapable of doing a midfoot strike and absorbing the brunt of my still being overweight. My left heel has been taking all the hit. For most of December I slowly taught my left foot to land midfoot. Slowly I strengthened it and said good-bye to sore heel thereafter. I was so elated with the initial results I curiously and bravely did a 36K LSD mid-December using my newly-improved running technique. It was a long, slow distance indeed but I happily finished it with just a very slight limp on my left foot.

Having survived the 36K distance relatively unscathed, I attempted a repeat just a week after. This was the start of my undoing. With my new-found confidence, I brushed aside the fact that my limping left foot is not yet fully recovered and strengthened, and I attempted to run the same 36K a little faster. While in my first 36K I was continuously watching my form, in my second attempt I only focused on running a bit faster. I paid for my indiscretion and negligence with signs of pre-cramps at about km15. I managed to correct my form and finish till 24K, but mild damage has been done to my left midfoot. I spent the last days of December trying to recover from that mistake.

I realize several things from that mistake. First, strengthening takes time; you cannot rush it. While I may be capable now of doing minute long, one-legged, forefoot stands with my left midfoot, (something I could not do prior to December 2008), subjecting those midfoot muscles to long distance runs is a different matter. While my lungs, heart and the rest of my body are already trained to endure, my left foot muscles still have to catch up. I am only as strong a runner as my weakest muscle group. For a marathon, all parts of me have to be conditioned.

Second, I may have exaggerated my midfoot strike. In an effort to protect my left heel, I might have been exaggeratingly arching my left foot, tensing up my left foot in the process, making my midfoot take all the brunt, and avoiding heel contact with the ground at all costs. Well, the cost was a hurting midfoot that caused me to limp when I walk. Pain was written all over the outer, middle, side of my left foot. Yes, I avoided sore heel and plantar fasciitis, but I am endangering my metatarsals (delicate midfoot bones) and foot ligaments. I was also afraid of Achilles tendinitis as I was feeling some mild pain in my achilles tendon, presumably from consciously preventing my sole from hitting the ground. I was running away from plantar fasciitis only to meet Achilles tendinitis. Ayoko na itis! The sore heel goes away in 24hrs, but I may limp for life if I damaged my bones, ligaments and tendons.

For my recovery runs in January, I relaxed my left foot a bit. I figured the right form for me is somewhere between my heavy heel strike and my exaggerated midfoot arch. Where that optimal balance is, I hope my body will eventually tell me. Initially I allowed my heel to touch the ground again. There was some very slight pain again in my heel, although not as bad as before. I actually welcomed the pain; it meant I was actually making the adjustments I wanted. The midfoot pain subsided and I was not limping after the runs. The latter fact is important. I need to be able to recover fast to continue with this experiment. Pretty soon I hope I can learn and master the basics.


(Next: Back to Basics: The Breath of Life)

Heroes and Idols

What makes an athlete a hero?

On January 1, 2009, sprinter and world-record holder Usain Bolt was named by the International Sports Press Association as 2008 Male Athlete of the Year, besting swimmer and record-holding Olympian Michael Phelps by a slim margin. To be honest, I was surprised by the declaration. How can the man touted to be the best Olympian ever, winning a historic eight-gold haul, lose to a celebrated runner with three golds? I thought Phelps' lofty place in sports history was assured, but what gave way? Yes I am a swimmer by heart and a runner second, but I remain bewildered about the decision.

I tried to replay in my mind the Olympic events. Early on, Phelps was piling gold medal after gold medal on the eight events he was in. He almost missed the chance to make Olympic history in the swim medley and at one time swam last 100meters of butterfly blinded with water in his goggles, but he and his team almost miraculously triumphed. Former Olympic swimmer Ian Thorpe, Phelps' idol, initially thought the younger swimmer would find it hard to win eight golds, but Phelps used Thorpe's words as motivation, even pinning the words on his locker. Thorpe had this to say after the historic win: "I'm really proud of him not just because he won eight golds. Rather, it's how much he has grown up matured into a great human being."

To his coach, Phelps was "unbelievably kind-hearted". To his teammates, he was Gomer, a good-natured, country boy in The Andy Griffith Show. Phelps battled Attention-Deficit Hyperactivity Disorder as a child. In the pool he found redemption, an outlet for that almost boundless energy. Speedo gave him a million dollars for his Olympic feat; Phelps used the money to start a foundation that helps children find the redemption he had through swimming. I suppose these make Phelps my hero. He made me believe I too can overcome my limitations. Outside of the pool he is just another Michael. Off-land he admits to being clumsy. But these just make the other Michaels and me believe that we too can be great.

I then replayed Usain Bolt's winning moments. Bolt's performance on the last days of the Olympic was electrifying to say the least. He is quite a persona, a media darling who is naturally charming and knows how to ham it up to the crowds and the cameras. His 100meter dash time of 9.69 is stupefying. Why, he even slowed a bit towards the end! Almost single-handedly, he brought back the glory days of track and field. The crowd and the press loved him. I suppose that's why he won the title Male Athlete of the Year from the international press.

There is just one fly in Bolt's ointment - a pebble you may say on his golden Puma shoes. While I admire his almost superhuman physical prowess, I am a little disturbed by his antics at the final stretch. Was it exuberance or arrogance? I don't know. I do not know him that well. I just know him by his public persona as reflected in videos and write-ups. Olympic medalist Kriss Akabussi construed Bolt's chest slapping before the finish line as showboating. International Olympic Committee President Jacque Rogge viewed the act as disrespectful. Bolt said he wasn't bragging, that he was just happy. A Jamaican government minister said, "We have to see it in the glory of their moment and give it to them. We have to allow the personality of youth to express itself."

Bolt has the gift, no doubt about it. Many times in his career, that gift was all he relied on. But we are blessed differently and not everyone will have Bolt's gift. As I stare in awe in the magnificence of his gift, I try hard to partake and take something with me from that gift.

This brings me back to my original query: What makes an athlete a hero? Clearly, Phelps and Bolts are stars basking in their athletic fame. With their legions of fans, they are certified sports idols. Are they heroes? Is display of almost unbelievable physical abilities enough, or do we expect more from athletes we choose to proclaim as heroes?

I am reminded of esteemed but lesser known sports idols - ultramarathoner and triathlete David Goggins and marathoner Haile Gebrselassie. Goggins says it simply: "I am nobody special. Let's be perfectly clear...I don't like to run. I don't like to swim. I don't like to bike. I do this to raise money for children of soldiers killed in combat..." RunnersWorld has this to say about one of its 2008 Heroes Haile, "Yet what makes Gebrselassie compelling is not simply his outlandish speed and endurance, but a personality infused with humility, self-assurance, an awareness of his place in the sport, and a sense of social responsibility." In his own words, Haile explains, "Ten or 15 years ago, I only thought of myself. Now I am thinking of my country. When you employ people, you have a responsibility. You are like a father of many kids. You have to do things properly."


Photos, quotes and facts were taken from Wikipedia and Runner's World online.

When Process is More Important Than Outcome

I have been in the corporate world for more than a decade now. As someone who appraises performance and whose own performance is also appraised, I now fully well the importance of outcomes. Companies ultimately live (or die) based on how well they live up to their mission of providing goods or services. The importance of outcomes is ingrained in managerial concepts of Management By Objectives (MBO) and Key Result Areas (KRAs). As an appraiser of myself and others, I generally go by outcomes. Bulk of the grade is based on results. One only gets plus points for ingenuity or creativity employed in the process, or gets deducted for inefficiency or unacceptability of methods followed to achieve results.

As I made my goals for 2009 I questioned myself: What exactly do I get or intend to get from all these physical pursuits? Am I here to test my capability to finish all these types of races (marathon, duathlon, aquathlon, triathlon)? Do I want to swim, bike and run faster? Do I want to be more fit? Do I want to gain new friends? Do I want to influence others? Do I want to save the world? Is sports the answer to world peace?

As I dig deeper I realize these things I have been doing have never been really about SMART outcomes (specific, measurable, attainable, realistic and time-bounded). It is a good thing my life is not a profit-run enterprise! Yes I was elated that I finally and officially conquered the New Balance 25K Powerrace, but what I remember fondly from that race is not my finish time or line, but how I ran and finished it. I would always remember how at km18 I finally realized I truly love running - loving her for what she is and not what she can offer. As I reviewed my 10K times, I realize it was not really about the actual minutes, but more about the effort and meaning I attached to the pursuit of those times. An inner voice is claiming I only say these things because I have yet to break my 10K goal of sub-60minutes.

The truth is in my grander scheme of things the finishes and times are only milestones in the journey of a lifetime. When I enjoy and have faith in the process, the outcomes will manifest themselves along the way as rewards and affirmation of the greatness of my journey. If there is one outcome I intend to achieve, it is to embark on as many trips as I can, enjoy the scenery and the exchanges, and be able to write stories about these experiences. I hope in the process my life and those of others are enriched. Enjoy the ride!