1st 1500m of 2016

First 1500m of 2016.
First 1500m back in Perth.
First 1500m after I have "upgraded some parts" in Singapore.

Let's just say I did not have high hopes for this race because I have yet worked on the physiological aspects of my run yet (aerobic capacity etc). I know my biomechanics have improved a lot since the ASEAN Para Games. At long last, I had that "kick" at the end of a long run, to overtake someone in the final stretch and that was tested out recently during one of the training session but in Perth and I certainly love this "upgrade".

Given the lack of preparation, I knew the chances of me doing a new PB (personal best) and "NR" (national record) will be slim. Still, there were a few things I wanted to get out of this race:

1. To make sure I "kick" at the final 100m stretch (I usually finish off the last 100m of my 1500m in a limp)

2. To run every 400m faster than the one previous so that I can do a 'negative split".

3. To be more relax before a race because not every race is a "must win" and I want to be daring to try a different strategy/style even if it means that I might screw up the race.


With these agenda set, I prepared myself for the race.

Listening to some awesome music on my Sony B Trainer while visualising the run. Its kinda my way of 'relaxing' and removing all other distractions.

After the warm up jog, it was time to change into my race attire.
Side story: This pair of "pure neon yellow" spikes were given to athletes who competed at the previous World Championships. I hope this spikes will bring me closer to Paralympics and WC qualifications.

One of the many things that were taught to me by Coach Luis was to constantly check for my form, to give myself feedback on how my running mechanics are rather than just relying on feelings. Lots to work on, lots to remind myself of, but I am certain with all the work I put in, one day they will all pay off. Nil Sine Labore.

Final stride and video check before I get report to the call room.

Doing some mental preparation, reminding myself what Grant and Luis would have told me if they were physically here.

Race start! I can literally hear Luis saying: "Let your body fall, knee drive, 'punch with your elbows', feel relax and no back mechanics"

For the first time, I managed to stick to the running pack for a while before I got dropped off. Pretty happy about it.

 The race came as a surprise because I did not expect myself to be stick in the midst of a pack of runners. Think I might have started my first 400m a little too fast but it was still within my limits hence I didn't blow up.

For a moment, I was wondering if I should keep up the pace so that I can continue to draft the runners. Abandoned that thought by the 600m mark and ran my own pace, putting my focus on original race plan and the final kick.

Interestingly, every time I come round a bend, I "hear" Luis shouting: Zac! No back mechanics!!
Thanks Coach. Those 2 months were well spent =)

Going for the final "kick" and I managed to overtake 1 person with 20m to go. This is the first time I won an abled bodied individual in the 1500m. I hope this is a good sign! =)

Managed to finish the race with a smile =)

Not only did I finished the race meeting all the agenda set prior, I managed to sneak in a new personal best and "national record".
Cant wait to get the physiology aspect of things sorted out. I'm certain Grant's going to make me spill during training and I am ready for it!
If it a'int challenging, I a'int training hard enough. Isn't it? =)


Nil Sine Labore.

ps. If you are wondering why my "national records" are always in " ".  It is because Singapore has no official national records and I am still waiting for the council to sort this issue out. So for now, every record I set is "unofficial" till the sporting body sort itself out.

More bad news. again.

Something has been weighing me down since Tuesday. Saw a different Doctor at the hospital for my #spinalcordinjury review here in Perth and was told (again) that:

1. It is a "miracle" that I am able to do what I do now. But, I will not improve further;

2. I may be basically waiting for my condition to worsen bringing me back to "where the prognosis was originally stated";

3. Me training so hard on a daily basis is "trading" whatever limited "miracle" time i have left before my condition worsens.

These are not new information but this just weighs me down so badly and it makes me think if whatever I am doing now, is the best for me. Especially if this is the opening statement whenever I visit a new doctor. In addition, this doctor gave a new insight stating that my next fall could be one that sends me back to my wheelchair because it affects my nerves.

This reminds me of what a privilege it is to stand, walk and run. I am excited about the future as I push for the #paralympics but I also fear for it, if the doctor is right. Subconsciously, this has been holding me back for my past 2 training sessions and I really need to clear my mind to get on with "whatever's left. Given the fact that I have been having unexplainable blurred vision and dizziness at times, I think I am beginning to buy into this story. Funny how I always have bad news coming to me whenever I start running well. Wonder if this is a sign or a distraction..

In serious desperate need of some positive energy. Dear Lord, help me tide this one through.

I have no doubt in my determination to constantly push myself to my limits even if my body were to start to deteriorate. But it is more of "if its worth it" and "if the doctors are right".

OR

I can just think of it as: since I am a miracle, i do not obey the normal projected pathway.

Yeah. I think I will go on with that theory. Lets just treasure the moment, continue better my best and hope that I will wake up walking the next day.

After chatting with my fiancé, we have come to the conclusion to live my and our lives to the fullest and not hold back. Quality of life and enjoying what I love. What a good wifey =)

This actually sounds like a good plan. All the more I have got to make my "remaining running days" worth while. I pray that I will be able to taste the freedom of running for a long time to come.. And that i will go a little faster.. And maybe do a sub 4 hour marathon again.

Please.. Lets just keep going on.

Everything is possible for one who believes (Mark 9:23). #webelieve

In fact, he doesnt even want to have a follow-up appointment with me because it was all "done-deal" and probably improvements in medical treatments for me wouldnt come soon enough.

My last fall might very well end everything. But.. lets go for it. Not in my character to hold back.

First race of 2016

When the ASEAN Para Games ended, one important question was looming over my head.

What's next?

Obviously the next big meet would be the Rio Olympics and Paralympics but I am ready to actually challenge at that level, or even simply to qualify for it?

I took a good look at my 1500m results and I needed to shave off 45s in order to qualify for it.

45s is a massive time to cut. Maybe I should just wait for Tokyo 2020...

After sitting on that thought for a while, I realised that I have never backed down from a challenge, so why should I back down now? Regardless if I qualify for Rio2016, I will still train hard isn't it? So might as well go for it. Make the fullest of every moment in life and live with no regret!

With that goal set, I knew I needed help while I am in Singapore and fortunately, I was given the opportunity to train with Singapore Athletics National head coach, Luis Cunha, who is a biomechanist sprints expert. Knowing that my running gait is my limiting factor, I am excited to see how improving my gait will help me in my runs. 

Before I knew it, the SAA series 1 arrived. 

I was really glad to see other para-athletes participating in this series. I believe this is a first step taken to integrate para-sports into the abled-body events. Its good for confidence building for para-athletes and also for public awareness too! =)

Para athletes competing in the 200m.

Although my daily workouts and warmups have changed drastically over these 2 months, my pre-race warm up was kept the same.

As for me, it was this standard routine that makes me feel comfortable, focused and ready to race, regardless the race and location. Thanks to sports science for this wonderful knowledge and habit =p

Popped on my sony smart B-trainers, listening to my favourite Japanese rock music and away I went for my warm up jog and drills with my asics tri noosa. Unfortunately, no cooling vest this time round =(

While waiting at the call room, I went through the motions that coach Luis often reminded me of: "no back mechanics!". 

Then, there I was standing at the starting line. Said my prayers and I got ready. No block starts this time round simply because I haven't been practicing it. Rather lose that 0.2s than to fall face down =x. 

My mind thought of nothing, it was a state of blank and BANG! 

Body falling forward, knees up, elbows blocked, I have taken off.

I ran a very evenly paced 400m and finished with a timing of 67.11s.

A trade mark I had make for myself over the years. 

A new personal best and renewed my previous "national record". 

In 2 months, I shaved off 3.49s in the 400m.

This would have been deemed "impossible" to able-bodied or para-athletes. 

If you never try, you'll never know. *grins*

Getting a new 400m PB gave me the confidence that a sub 5 min 1500m is getting closer every single training session. Just got to have the patience, be healthy, train hard and listen to coach. 

My next race will be back in Perth at the end of Feb and it will be my pet 1500m. 

Looking forward to the pain it brings.

Looking forward to the lactate.

Looking forward to running my lungs out.

Looking forward to push my body and mind to its limit once again.

Looking forward to smashing it.

No regrets. 

God willing that I will get closer to the qualifying mark race after race.

Really thankful for SDSC, SAA and coach Luis for making this special arrangement for me to train with such an awesome team. Not forgetting my team mates who push me every training session, never viewing me as someone less abled. 

Also, a huge "thank you" to everyone who came up to me, encouraged, cheered for me. Despite the humidity, head and sun, I'm beginning to love to race in Singapore a lot because of this "home support". Thank you

Nil Sine Labore

Glad to be able to keep up with some young pups this time round

Trying my best to imitate the "head dive" at the end of the sprint. Not quite successful though =x

Sponsorships for 2016

I am thrilled to announce my sponsors for 2016.
Thank you for making me your FIRST ever para-athlete endorsee.
Thank you for supporting para sports.
Thank you all for supporting me in my quest for the #rio #paralympics .
Some might say its a big dream.
Well, no dream is too big, so long as the hard work is laid.

Nil Sine Labore

the 1500m - first of many

This ASEAN Para Games (APG) has been a huge roller coaster ride for me. Lots and lots went on behind the scene.

After training hard well for my 1500m, I was informed 2 weeks prior to the games that it was cancelled and I would be competing only in the 400m. I think by now, everyone could have a glimpse of how frustrated I was back then, losing my pet event and having to compete in an event in which I know (almost certainly) that I would be last. I could not understand why it happened this way and I was extremely disappointed with the situation. All I could do was to pray in hopes that I will be given back my pet event.

I prayed for a miracle, to have 1 more competitor in this event so that it will be pushed on but as the days go by, I started to resign to that fact that the 1500m is all but lost.

On the eve of the opening ceremony, I was told that the 1500m was put back on! This totally fired me up and suddenly I was all excited about racing. Thank God for putting the event back.

However, the roller coaster ride continued. 2 days before my event, my grandmother was admitted into the emergency ward and was told by doctors that she had less than 48 hours to live. After getting special permission, I rushed over to the hospital. What made it worse was that my parents flew out of the country that very morning and they had to rush back into the country. Everyone was praying hard for my father to be back to see his mother once more before she passed on. Thankfully, my parents made it back to Singapore the next evening and my grandmother was holding up. Knowing that my parents are emotionally stable and handling themselves well, I decided it was time for me to check back into the games village and prepare myself for the race. This was how I spent my days leading up to my 1500m event. Emotionally drained and probably a little physically drained from the lack of rest. Not the ideal lead-up but I have got to be responsible and do what is right: to race my hearts out.

After 3 days of athletics competition, there had been talks that I was Singapore's best medal hopeful for athletics and deep down the pressure was building. I tried not to be sucked into the pressure and reminded myself that it is all about the clock and myself.

"Since my marathon days, it has always been me and the clock, this is not going to change." I kept reminding myself and focused on what I needed to do. I have always thought of racing as "collecting my report card". All the hard work has be laid and done during training. All the throwing up, falling down, crawling to get back on my feet, heat chamber training etc had all be done. It is time to enjoy the run and reap what I had sowed.

I was definitely nervous going into the race. But the moment I went to do my warm up, listening to my music and my body just went into auto-pilot mode and soon, I was in race mode. 

As I was walking out into the stadium, I could hear cheers from friends and that really gave a little more pressure! Then again, it was good pressure. These were the people whom I had spent half my life-time with, there will be no holding back. Even if I had to tear my hamstrings, I was determined to try to go for Gold.

The race unfolded according to my "research". I knew the Indonesian would take the lead right from the start because he was the previous gold medalist and he has a good quick 400m. I also knew the Vietnamese would try to edge me during our next 800m. So I made sure I protected the inner lane and made him take the outer lane (so he will always run a little more than me). I tried to close the gap during the 3rd lap but I eventually lost the race to the better runner. Kudos to Timin for the brilliant race.

A huge thank you to those who believed that I will one day run again. Because you didn't give up on me, I had that extra assurance. I know I have lots of support from down under too! And I love you guys! More work will be done in Perth that's for sure. I know this is my first step out as a 1500m runner and I am still learning the ropes.  Rest assure, I will continue to push on for the coming years and God willing if I will bag a few more medals.

The bros. It meant alot to me.

Talk about leaving everything on the track.

The smile says it all.

Thank you to all volunteers, especially to those at the stadium! Love you guys to bits! Thanks for making everything so awesome, without which this would not be such a wonderful experience.


Nil Sine Labore
prepared and written by Zac Leow

Happy 2nd Anniversary

Its 6 November again.
So fast and its been 2 years since my accident.
so much has changed. So much more improvements.

For my 1st anniversary, I ran 21 km around Matilda Bay.
Some how, God has brought me back to Perth to celebrate my 2nd Anniversary. Which I have absolutely no objection to =p

Initially, I had no intention of running another 1500m till the ASEAN Para Games in December 2015. However, my coach told me to do a 1500m race to get myself race ready. So I had no choice but to sign up for one. (Yeah, never argue with your coach). The race was supposedly on 30 October but was pushed back a week due to some another event and so it happens that I will be racing on my 2nd accident anniversary! What a way to celebrate it. Seems to me that everything was "planned".

During my warm-up, it started raining and the wind was so strong. I was wet and cold, and I wasn't sure if my legs could move well. I was a little worried. Then it struck me. The harder the challenge, the better I strive. This is the typical "Have you met Zac?" moment.

It was the PERFECT way to celebrate my 2nd anniversary. Shitty conditions, missed meal times, slippery track, wet spikes... THIS IS SO PERFECT. How else will it be "defying all odds" right?

Got myself focused, raced and got myself a new Personal Best for the 1500m.

Thinking back, just 2 years ago, there I was lying in bed, unable to move my fingers, unable to pee or shit and was told I will not run again. Good thing that I am one stubborn person who doesn't believe in what others think.

Was recently told that any accident-related recovery usually stops after 2 years and there will be almost no improvement after that.  and.. the same thought goes through my head: I don't care about your "experiences". Everything is possible for he who believes. So lets just move on, rock and roll, and prove the critics wrong (again).

I wonder what the 3rd year might bring. I am really looking forward to it.

Before the rain comes, everything looks perfect. 

my drills are seriously looking so much better than before! *proud moment*

My infamous pre-race stress face. Puffer Fish Face. 

This time, I managed to pin my own tag. Im getting better =)

At the 1500m starting line with some the young pups. Let not the age fool you. Sub 4:45 runners.

Thank you for being in my life. Thank you for being so brave to walk this journey with me. Thank you for being there just to witness me run another PB. I promise, more good things will come. The best is yet to be.

Nil Sine Labore



prepared and written by Zac Leow