I Want To Be A Supple Leopard

7 04 2013

I Want To Be…A Supple Leopard. 
Credit: I Want To Be by Tony Ross, published by HarperCollins

What is a Supple Leopard, you ask?

To be a Supple Leopard is to have speed, power,  endurance and strength – but in such a way that athletic performance is optimised and human performance maximised without the pains of injuries and stiffness. It is to go faster, higher and farther, maintaining one’s body and harnessing one’s genetic potential, as Kelly Starrett explains about his book.

But before I say more about my dreams of being a furry, flexible feline, here’s a little report of my racing at Round 2 of the Xtep Hong Kong Athletics League.

Race Report

1500m

I had two events lined up today: the 1500m in the morning, then the 3000m steeplechase in the afternoon, five hours later.

What I was aiming for was to break that pesky little 5’00 barrier. That means running 3.75 times around the track at a pace of 1’20 per 400m lap. Not exceedingly fast, but as a distance runner who for a long while neglected speed work, it was a challenge.

Last July, I ran the 1500m in 5’09. In February, I got tantalisingly close but lost it in my head on the last lap, coming in at 5’02’60.

Today, I finally broke the five-minute barrier: 4’58″67. WOOHOO!

*Cue the Happy Mary Dance, to be made up on the spot* 

I still have a long way to go and I want to keep shaving off the seconds. How?

Build speed.

But how to build speed? My plan of action will be multi-pronged, much like my flexibility program. On top of more speed work on the track, I will try to look at the neuromuscular training, plyometrics, increasing strength, and the biomechanics of sprinters. More on all this in a later post. For now, two links that have piqued my interest of late:

What Distance Runners Can Learn From Sprinters, by Caitlin Chock from Running Times. 

Speed Development by Jay Johnson, also from Running Times. 

 

In between my two events…

 

I jogged to cool down. I headed home to stretch out.

A quick lunch followed: congee with a poached egg in tomato sauce, a bit of bread and a nice cold glass of red date tea.

Then I lay down, put my legs up and tried to take a cat nap, but my zzz’s were slow to come. Before I knew it, I was up putting some finishing touches on a birthday cake for my coach, and before long, it was time to head out to the track again…

From experience, I need at least 3-5 hours to digest a proper meal. It also needs to be low in fibre. There must be no dairy products – not even a single nibble. And so for lunch I stuck to easily digestible food: a poached egg in half a can of tomatoes, plain white rice congee and bread with a bit of apricot jam, washed down with red date tea. All to be eaten slowly too, in small portions. 

 

3000m steeplechase 

The steeplechase – would I be able to run a personal best and break my own Hong Kong junior record? I was feeling fresh and the 1500m hadn’t left me drained. Training had gone well, I’d been practicing my hurdling and was feeling confident. All I had to do now was run the seven and a half laps and negotiate the 35 barriers.

I didn’t quite make the record in the end. I clocked a 11’36″85, more than seven seconds off my record of 11’29″11.

While I didn’t break my record, I did set a different record of my own: hurdling all the barriers (bar the water jumps)! I’d never, ever hurdled the steeplechase barriers before, opting instead to step on them. It was very much a psychological thing: I always pictured myself ramming my trail leg on the wooden beam (ouchies), or scraping my shin all along the edge of the barrier (even more ouchies). Well, today I hurdled all the barriers and my legs felt fine. So now I know I’m capable of hurdling throughout the 3000m, and if I can fix up my run-up to the hurdles, eliminating the energy- and time-wasting stumbles and falters, I should have a few more seconds to shave off yet.

Here’s a video of me practicing my hurdling, three days before the race. In the coming weeks, I’ll be looking to deconstruct the steeplechase, analysing the techniques and biomechanics of the hurdling movement. More on that in a later post.

 

What I need to work on between now and the next race: 

Speed, strength, skill and suppleness. Keep up with the stamina.

Be a supple leopard. Meow. Roar!

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If they can run, so can I.

25 04 2012

What an experience.

Eye-opening, hugely motivational and quite simply, amazing – such was the All China Junior Athletics Championships 2012. Now as I try to adjust back to study-leave life at school, my mind is not on my upcoming exams, but rather the track that I raced on, the elite runners whom I saw, the 11 minutes and 55 seconds that I ran.

My event was the 3000m steeplechase, and this was my second timer ever to run it. I had first run the steeplechase only a few weeks back, clocking a time of 12:12. Coming to the All China Junior Athletics Championships, my mindset had been to run my own race, against myself. Realistically, there was no way that I would be able to compete with the mainland Chinese athletes – they simply much more experience. My goal, therefore, was to break the 12 minute mark. And I did!

The Changzhou Olympic Sports Stadium. Pretty fancy.

My water hurdles were atrocious, my pacing fluctuated wildly (fastest lap was 87 seconds, slowest lap was 99.99), I was quite nearly lapped by the winner, and I finished 11th out of the 12 runners. Nevertheless I was thrilled with my result – I had slashed 17 seconds off my previous time and set a new Hong Kong Junior Record.

What was also very exciting was seeing the elite Chinese athletes in action. Prior to this race, mainland Chinese athletes to me had always just been an abstract blur in the distance – a standard too high to even consider trying to reach. Not any more. Actually seeing them run and racing together with them has eliminated that psychological barrier, and has served as a reminder that they too are young female Chinese runners like me.

And if they can run that fast, so can I.

That, I think, is what I’m taking away from this race. If those girls can run a 3000m steeplechase in 10:19, there’s nothing to stop me from doing the same. All I have to do is train hard and train smart. I’ve completed the challenge of representing HK and running my first ever national-level race. The next challenge now is running the steeplechase in 11:30…and who knows, maybe even 11:00!

Some of my fellow HK teammates, along with the super-cool Coach Paul.

Doing a bit of history revision in my hotel room.

A bit of exploring

In between training and racing, I went out exploring the streets of Changzhou. Armed with my iPhone (I had been too lazy to lug my DSLR to China), I finally gave iPhoneography a proper try. Here are some of my favourites shots.

Woof!! As I bent down to snap a photo of this little puppy, he flinched and barked at me!

This lady was just casually knitting on the street.

Who's da boss?

Mmm...street food. This was a kind of crepe/pancake, with an egg cracked over it and garnished with pickles, spring onions, parsley, gravy and a small fried cracker.

Close up of the crepe/pancake in the making.

Sesame oven baked puff pastries. Yum.





The Next Challenge

17 04 2012

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In less than 24 hours I will be traveling to China to represent Hong Kong in the All China Junior Athletics Championships, held in Changzhou, Jiangsu this year. This will be my first time to run at a national level – the first time to run for Hong Kong. It will also be the first time to race outside of Hong Kong, and the second time I run the 3000m steeplechase (I ran it for the first time less than 3 weeks ago).Yes, that’s definitely a lot of ‘firsts’!

Naturally, I’m feeling an exhilarating concoction of excitement, anticipation, nervousness and a tinge of something which I can’t quite put my finger on. It’s a mixture of pride, of wanting to rise to a challenge, of wanting to excel and be my own champion. Is there a word for that? Maybe not – but I’ll let you know when I find it.

Like I said, this will be my second time ever to run the 3000m steeplechase. My expectations for the race, therefore, have to be realistic. I’ll be running against Chinese runners – that in itself is already intimidating enough. But add to that the fact that they will probably all have already run the event many times before, and the intimidating, daunting feeling multiplies! What I’ll be aiming for is to gain valuable experience, to perform my personal best, to push myself, to realise new potentials. Concretely, I would like to finish in or under 12 minutes.

Achievable? I think so.

‘It’s not how good you are, it’s how good you want to be’ – that’s how I’ll be going into the race!