“First time is always the best time” – Singapore’s top triathlete Mok Ying Ren shines at marathon debut

Story by Yvonne Yap/Red Sports. Pictures by Lai Jun Wei/Red Sports

The Padang, Sunday, December 6, 2009 – Mok Ying Ren, Singapore’s top triathlete, made his marathon debut in style, running away with the accolade of Singapore’s fastest male marathoner with a timing of 2 hours, 43 minutes and 42 seconds in the Standard Chartered Singapore Marathon 2009.

The top 2 marathoners for 2008, Murugiah Rameshon and Daniel Ling, did not participate in this year’s race. Instead, the second and third spots on the podium went to Ashley Liew with a time of 2:51:22 and Benny Goh, who completed his run in 2:56:44.

“For the first 10k I was with the Gurkhas and some foreign runners. The pace was a bit slow so I went off by myself,” as Mok recounted his race. He then met a Hong Kong runner around the 15km mark and they ran together.

“We were like, enjoying ourselves and talking. It was very good and he was helping me.”

Mok reached the halfway mark (21km) in 1 hour and 19 minutes.

“I think we went a bit too fast, so at the 30k mark, wah, felt tired! The last 10k was torturous,” said Mok about the final stretch of his run.

Even though Mok ran with a local runner at the start of the marathon, he broke off after 5km and did most of the overtaking, except for the last few kilometres where he had to dig deep to keep going on.

He attributed his first marathon success to his parents, masseurs at Sports Council, friends and running buddies. When asked how he thought the competition would have been different if Rameshon and Daniel Ling had taken part in the marathon, Mok admitted that it would have been difficult to hazard a guess.

“The marathon is a long distance event and it’s unpredictable. Yesterday I was dying at the last 7 km, so maybe they would have caught me. You cannot say for sure.”

Runner-up Ashley Liew, a triathlete as well, came in eight minutes after Mok, setting a new personal best (PB) of 2:51:22, smashing his previous PB of 3:34:14 set during last year’s Standard Chartered Singapore Marathon.

The third-year student from Singapore Management University (SMU), having put in a great deal of training and preparation, thought his run went smoothly. He had aimed to clock a sub-3 hour timing prior to the run.

“There’s a wall that you tend to hit at 32k, but yesterday the wall wasn’t so great. Usually it feels really hard, but yesterday it was a lot easier to go through the last 10km,” he shared a day after the run.

“I was alone for most of it (the marathon), it was a pretty lonely race. It started off with a couple of people that I know, but we spread out after the first 4k.”

Ashley is under the tutelage of Rameshon, who trains the SMU and Hwa Chong teams. He acknowledged Rameshon’s coaching as an important factor in helping him break his PB.

“He imparts crucial knowledge like racing tactics and more so, imparting some kind of mental toughness. I think for any long distance, it is critical to have that mental alert and toughness.”

Benny Goh came in third with a time of 2:56:44. The 2008 Sundown Ultramarathon winner started off the race with his running buddies, including Dr Benedict Tan. However, they broke away due to the difference in their pacing.

“The highlight was that I managed to overtake our number two last year Anne Q (Qi Hui). She was always in front of me, but this year I managed to overtake her!” Benny beamed as he recalled his achievement. Qi Hui clinched the top spot for the local women’s event, coming in almost 20 minutes after Benny at 3:15:25.

Dr Tan, who came in third in 2008 with personal best of 2:56:20, did not do as well this year and clocked a time of 3:04:28. However, he managed to clinch the runner-up position in the men’s veteran category.

“Our race plan was to stick together but the plan fell apart because all of us ran at a different pace. First 10k, we were already at a different pace. During training our fitness level was okay, our timings were the same so we thought we could share the same race plan. But in the end during the race it didn’t turn out the same way,” analysed Dr Tan.

“It’s like this, some years you get it right, and when you get it wrong you learn from it and improve on the training program the next year. I have to go back to the drawing board.”

Benny will be participating in the Boston Marathon next, while Dr Tan will be going to the London Marathon. Both races will take place in April next year and both athletes will be training together for their marathons.

Thank you for your support and encouragements. It has been a tough year for me with ups and downs as many of you know. But it has been exciting. Thanks!

Video:

http://www.facebook.com/video/video.php?v=321760015077&ref=mf

Scroll to 45sec

Speech:

http://www.facebook.com/note.php?note_id=157884368478&1&index=0

japanrunningnews.blogspot.com

As the results of last Saturday's Hakone Ekiden Qualifier 20 km road race continue to reverberate, the inevitable questions about how Japanese runners train have resurfaced. In the summer of 2006 Kiwi runner Jason Lawrence had a rare opportunity to attend 2007 and 2008 Hakone Qualifier winner Josai University's summer gasshuku, an intensive training camp in the remoteness of northern Hokkaido. Josai is coached by former Hakone star Jun Hiratsuka and one hour run national record holder Seiji Kushibe. Among the runners Lawrence trained alongside at the camp was Yuta Takahashi, the 2nd place finisher at this year's Hakone Qualifier in 59:23. Lawrence, now the top runner in Singapore, shared his diary from the training camp with JRN.
Summer Training Camp Diary
August 6, 2006:
I flew up to Hokkaido to join the Josai University distance squad for their summer training camp. 12 days of just running - it's going to be tough. In the afternoon after my flight I went for an easy 10 miler with some of the guys who were just cruising and resting up for tomorrow. Most of them have already been here for 2 or 3 days. I was invited to the camp as Coach Kushibe is a friend of mine. It is very rare that an outsider like me gets the opportunity to join a camp like this as the preparation for the Hakone Ekiden is intense. I'm very fortunate to be here but unfortunate not to be in the same condition as these athletes are. They are super fit and I on the other hand have only a couple months of training under my belt after a long and nasty ITB injury.
Day 1: (AM) 60 min easy (PM) 5 km x 3 (5 min recovery jog)
The morning run was easier than I expected. Normally they run around 4 minute (per kilometre) pace and then a bit quicker for the last 30 minutes. Hokkaido reminds me of the countryside at home, New Zealand. Apparently there is only 1 convenience store in this small town but there are a few interesting local eateries. The town has provided each athlete with a lunch pass that we can use each day at one of the local restaurants– great score! This afternoon workout seems to be one of the camp's more enduring workouts. The pace was set last night at 15.40, 15.30, and the last one was at your own pace. This happened to be around 14.48 for some of the guys. On the second repeat we opened up with a 3 minute kilometre which was too quick for me right now so it was downhill from there. A few of the guys couldn't finish the last set and 2 others stopped after 2 sets. When you have 25 guys gunning for a 10-man team, training is tough. I was coughing a lot at the end because somehow, during the hottest part of the summer I picked up a cold. After a shower and a bath, I feel ok.
Day 2: (AM) 60 min free (PM) 25 km @ 3.30 pace
I felt pretty good this morning running with Coach Kushibe. But in the afternoon I wasn't ready to hit out another workout. I could only hold on to the pace for 10 km then went from 14 km to 15 km in 4 minutes, so I pulled the plug there. The rest of the guys picked up the pace and ran in the last 5 km in about 15.30. Coach had a few words to the aggressors for picking up the tempo. I guess this is why a few guys are out with injuries – if they don’t stick to the prescribed pace and instead push on to impress, things might go bad. Looking forward to 2 days of jogging - I will work on my ping pong and poker. This afternoon’s workout took place 5 miles away from where we were staying. We ran there and back.
Day 3: (AM) 60 min (PM) 60 min
This morning was the first time the pace felt hard. But I did have 2 days of workouts to recover from. In the afternoon I ran easy with one of the guys who are recovering from injury. We talked about how he has been lucky to join a distance squad and make his way through college with his running. I don’t know how tuition fees here stack up against the U.S but some of the fees for just sitting entrance exams are astronomical. The runner I talked to is a senior and with the help of his coach, has already picked up a position with a major telecommunications provider in central Tokyo. He will not become a professional runner as such, but will work a 9 to 5 job with other guys on his team who will train together before and after work.
Day 4: (AM) 60 min (PM) 60 min
Very similar to yesterday, but the pace this morning was faster. For the last 20 minutes we were cruising at 3.30/km pace or better. Yuta Takahashi ran with us this morning before heading overseas for World Juniors where he will run the 10,000 m. He has his own schedule since nobody else is competing over the summer. Who wants to anyway? Even in Hokkaido I walk in the shade as much as possible to beat the heat. That reminds me - we don’t have air conditioning in our rooms, we do however have an electric fan and it has taken a while to adjust the perfect setting to enable a good night’s sleep. After breakfast we drove for 5 hours to our next location. I got out for a jog and strides afterwards with a few of the guys.
Day 5: (AM) 60 min (PM) 1000 m x 10 @ 3 min pace (200 m recovery in about 50-60 seconds)
Once again, the pace was on this morning. But maybe just under 4 minute pace – I’m just not used to it right now. In the afternoon I went down to the track and ran with a couple of the guys doing speed work. I rested every third effort and managed to average under 3 minutes for (1000 m x 2) x 3 and then paced the guys for their last kilometre. I have bumped into several other university and professional runners since arriving at our second location.
Day 6: (AM) 60 min free (PM) 75 min
Morning run was free (at your own pace) because most of the guys ran a 15 km tempo on the road yesterday. The guys I ran with on the track yesterday had just spent some time doing big mileage at another camp and needed to brush up their speed. I think they were checking out professional teams they may join once they graduate. In the afternoon I ran with one of the massage therapists around the 15 km circuit that was used yesterday. An undulating course on nice smooth country roads. The sweet smell of cow shit must have upset a few runners. I also went for a swim after lunch with the injured list.
Day 7: (AM) 75 min (PM) 400 m x 15 @ sub-70 sec pace (200 m recovery jog)
Ran an undulating course this morning coming home quite hard, largely due to a media crew recording build up content for next year's Hakone Ekiden. In the morning we run no more than an hour together, after that it’s up to the individual to cool down or run further. This morning Seiji (Coach Kushibe) and I hunted out a grass course and talked a bit. We meet every morning at 6:00 am for a quick chat, stretches, and then depart as two groups in opposite directions. However, some guys are already outside at 5:30 am walking or warming up. Something I don’t get though is why we never run on trails or grass as a team. Hokkaido looking so green and all it just seems a waste and something a lot of the runners could benefit from. For the 400's we split up into 2 groups and ran the whole workout 200 m apart. It must have been interesting to watch. I skipped every third rep.
Day 8: (AM) 60 min (PM) 30 km @ 3.30 pace
Pace this morning was fine, everyone was aware of the following workout in the afternoon. 30 km at 3.30 pace isn't a big concern for these guys, but in light of the training load to date, it was always going to be a big task. I started the long run 5 minutes earlier with another guy who had taken yesterday off to let a minor injury heal. I led him out at about 3.45/km pace. At the 14 km mark on the foot of a hill I could hear the footsteps of 20 guys in red uniforms hunting me down. I had only planned to run to 20 km so I spent the next 6 km as pacemaker. It was a cool feeling even though I knew I had it easy. However, you must remember that this kind of training is over and above what I have ever done. We are talking more than 250 km a week - if I didn't adjust the workouts to my current level of fitness I wouldn't survive camp. In hindsight, I would have liked to have gone to 30 km. I had no problem maintaining the gap from 15-20 km. I assume I could have slipped into the pack and hung tough for the last 10 km.
The guys clocked 1 hour 45 minutes for the journey. The heat was intense early on; sweat dripping with every single step and shake of the hand. Everyone was together for 20 km then some started to drop. A process that makes the coach’s job of selecting a final 10 for Hakone a little bit easier.
Day 9: (AM) 60 min free (PM) 50 min free with some strides
The day before the final workout. Things were pretty relaxed and I ran with a minor hangover as a few of us celebrated a member’s 20th birthday (The age when alcohol and 'snack bars' enter a man's life). Then in the evening I ran alone summing up camp so far and tried to shake off some fatigue. What surprised me this morning was one of the managers – a short and round looking student, had no problem running almost 10 miles with the pack.
Day 10: (AM) 60 min (PM) 2 km x 5 in 6 min or less, 2 min recovery
Morning run was easy, boys are feeling camp is coming to an end. In the afternoon I knew I wasn't up for it and barely hung on to finish my 3rd rep. After that I ran with guys falling off the pack over the last few hundred metres of reps 4 and 5. These guys crank these workouts out like clock work and always have enough in reserve to bring the last one home faster. Front guys clocked about 5.50 for the 5th rep. No more workouts – it’s time for BBQ and beers.
Day 11: (AM) 60 min free
Final run with Seiji in Hokkaido. Last night the staff, seniors, and honorary guest runner hit the piss hard. After 10 days of hard core training, beers on the coach’s tab were thoroughly deserved all round. Unfortunately my wisdom teeth were killing me so I couldn't party hard. I just wasn't in the mood. A couple of karaoke numbers and then I was off to bed. A lot of guys went straight back to bed after morning stretches without going for a run. I on the other hand made sure Coach got out and paid for his party antics - 60 minutes around random farmland.
Camp Summary:
So, that's it - a standard summer training camp for teams aspiring to run Hakone. These guys mean serious business. I was concerned with the number of injured athletes and the coaches explained to me that sometimes these guys just push too hard too often. A lot of guys come to dinner most nights with ice strapped to various parts of their legs.
I imagine about half of these guys won't go on with their running after university. They are good enough to go professional, or at least win a few road races. I would like to say it would be a waste and if I had their talent I would continue running. But to be fair, although most are very talented and gifted runners, some have made their way on pure guts and determination.
For most team members if not all, "Hakone" is the pinnacle of their careers and it’s what they think about 24/7. If they won I'm sure they would roll over and die happily knowing they conquered the biggest and most meaningful foot race in Japan.
PS: The months after camp, I continued with the high mileage but nothing as extreme as what we ran in Hokkaido. I went on to run Personal best times for 5,000 m, 10 km, and 20 km on the road.
(c) 2009 Jason Lawrence
all rights reserved

I would like to welcome SiS onboard my support team of sponsors who assist me in my training and juggling with my studies.

SiS (Science in Sport) is the leading expert in sports nutrition for athletes. The gels are the most palatable ones I have ever tasted. The Nocte is a great night time drink especially after my long workouts and they really make you sleep well and recover for the next day! The electrolyte drinks are great tasting (which is the most important right? HAHA) and helps replenish lost salts and sugars.

For those who read my blog, please key in the promotion code 'Mok' to get an exclusive 15% discount. :)

http://2xsfbsports.com/shop

WTH is wrong with the mizuno wave run organising committee? Results given not in order of ranking?! http://mizunowaverun.com/mizuno/MWR09-runners-result.pdf Seriously. have some respect for the runners who competed in the event, especially for the fo...reign runners who came down for this. This is not a recreational run or an annual time trial. Its a freaking $40 race. For a $40 race, this is not acceptable. Not mentioning the bad route control (everyone ran extra 1km) + even top 10 runners have to stop at traffic lights. Ppl pay money to run in races for a simple reason: to be able to run continously for 16km which is hard to achieve in singapore by yourself due to traffic lights. Now we pay $40 each and we get such crap organisation. Another bad race in Singapore, just like the passion run earlier this year. Are these events just to earn money? where is the $40 going to with no road closure, bad results processing system? Hey. Enough of such races. Such organisers piss me off.

Perhaps something can be learnt from these results.

 http://www.trifactor.sg/race_training.php

 

Hi Everyone, I will be runnning a series of clinics in the build up towards the trifactor Triathlon on the 13th of September. if interested, please sign up at the above link!