Phase 1: PBIM 2014

So Phase 1 of my grand N=1 experimentation ends with PBIM 2014. 

PBIM 2012: 6h 35min 

PBIM 2014: 6h 45min

Training Runs prior to PBIM 2012 fueled by gels & electrolyte drinks.

Training Runs prior to PBIM 2014 after I injured my foot at the end of June 2014

July 14 - 1 run at 4.7km

August 14 - no runs

September 14 - 1 run at 6km

October 14 - 5 runs at 5km + 11.5km + 5km + 16km + 21km (Penang Run Leg 2 - New PB)

All runs on empty, coconut oil and/or Generation UCAN Resistant Starch

The difference, in 2014 I guess I am part of the way to being fat-adapted. 

The grand experiment started in October 2013 with a 2-week carbohydrate intolerance test. However having taken ill and missing out on PBIM 2013, I kinda fell off the wagon. 

Beginning June 2014 following a foot injury I started to follow a more strict Low Carb High Fat (LCHF)/ No Sugar No Grains (NSNG) diet to try to get my body to be even more fat adapted and to reduce inflammation in the hope to recover faster.. But the foot injury means there is no running. This led me to use the stationary bike to maintain aerobic fitness and strength training in the gym to keep the body strong. 

Weight (kg) change on same caloric intake: The spike in Sept was from a business trip to Beijing :D - hmmm Peking Duck.... yummy - but notice how fast it was to recover.

Body Fat%

October 2014: 21km Penang Run Leg 2 - a cause for optimism

Fuel - 2 tablespoons Coconut Oil + 1 serving Generation UCAN pre-race + 1 capsule Endurolyte. 1 serving Generation UCAN + 1 capsule Endurolyte during race. Sugar trickle last 5km. 

Time - shaved 17 mins off my 21km Penang Run Leg 1 time from June 2014. 

Ran strong with stable energy throughout, no fatigue at the end and surprisingly no DOMS. 

There might be something in this "Strength Running" theory. 

PBIM 2014 Full Marathon - Respect the Distance

So I ran a poor 6hr 45mins :-( ........

With hardly any training time on feet......

With minimal slow released carbs and Endurolytes. Fuel:-

1 serving Generation UCAN + 1 scoop Whey Protein 2hrs pre-race.

1 serving Generation UCAN 45mins pre race

2 servings Generation UCAN over the first 4hrs of the race, sugar trickle with Gu Chomps for the remainder.

Endurolyte capsules every hour. 

BUT that is virtually the same time I clocked at PBIM 2012 with a full 3 months training behind me (though I probably bonked in that one). 

For PBIM 2014, the first 21km went promisingly well, clocking 2hr45min on a very conservative run-walk-run. 

At 26km, my feet started complaining.

At 32km, they gave up and compensatory muscles in calves and quads started to twitch of cramp. Decided to walk the last 10km back. 

Fueling was probably satisfactory though I think I probably mis-calculated the UCAN timing. But body muscles hurt like hell on the verge of whole-body cramps at the end. 

I am not sure exactly what the reasons were for the slow run:

- initial foot injury from end-June

- flare-up of the foot injury from some barefoot football with the kids just prior to PBIM2014

- lack of time on feet (did not do a 30km LSD as common practice) 

- strength training which was not running focus

- insufficient fueling (less likely)

Recovery:

1 serving Generation UCAN + 1 scoop Whey Protein immediately after the race. 

24hr slow cooked chicken broth, 2 eggs, 1 banana, left over brown rice for breakfast/ lunch

Coconut water& flesh + local pineapple + turmeric as anti-inflammatory smoothie

Electro-pulse massage

Keep walking (read shopping mall - Gurney Paragon why your escalator not moving).

And sleep. Lots and lots of sleep. 

One day later, pleased to say muscle soreness is greatly reduced. Not much fatigue felt. 

Some comments on PBIM 2014

The organizers should really stop making focusing on making this event "The Biggest....", "The Most....." and instead focus on making it "The Best Overall Experience". 

For FM I do not really have many complaints. I pity the front Women's Open runners who even with the staggered start time inevitably got came across our Men's Open traffic. I feel big mile markers are unnecessary. You know one way is 21km so the actual traffic mile markers at 100m intervals on the bridge is sufficient. Water stations were sufficient though I think runners themselves should learn to go down the line to get your drink instead of bunching up at the start of the station. There were some complaints of water-station volunteers to be inadequate but I did not notice this. Was glad to see many ice-stations on the return leg. Probably only criticism was how the toilets were arranged, the queue was cutting into the running lane.

One thing I must say, I do hope the organizers gave the bridge a good rinse after the race or else motorcyclist will be greeted by a "wonderful fragrance" under the hot sun.

For HM, totally missed this group but I can imagine the congestion for the first 10km at least and the water-stations.

10km - This was farcical. It was virtually a 10km walk even if your wanted to run. Especially near the turn-back point where 2 lane road became 1. 

My main criticism is to be pointed at the start/ finish line. 

- If you do not look at your Runner's Guide there are no signboards telling you where are the locations of the Baggage drop, finishing line etc. 

- The race sites are water logged and muddy.

- The finishing point was totally congested. For a slow FM runner, I was already suffering yet made to queue just to get my finisher's bags? All I want at that point was to get to my drop bag to rehydrate.  BUT the baggage drop was at the start site across a barricaded road. Worse, there finish site was so congested with runners and yet there was no signage on how to get out of there and back to the start site. I thought the organizers would use the Mainland end of the bridge for the start/ finish as there was a lot of open space there and was surprised they decided to start/finish on the island. 

- cellphone usability was virtually not-existant at the start/finish point. 

- traffic and parking was totally unorganized - some reports that feeder buses were inadequate. 

My friend has a more thorough write up here.

The FM route:
Hyper lapse 6x speed - PBIM 2014 FM Route, one way. 
0:37 - 10km U-turn
1:07 - HM U-Turn
End of video, FM turn back and do it all again.......

Phase 2: Whats Next?

- Work on getting body fat down to about 10-15%

- With the foot injury means looking more into Strength Running Training as opposed to Conventional Lydiard Run Training. 

- Explore Cross-Fit Endurance (not exactly same as regular Cross-Fit) with a focus on Running.