6th December 2009 Sunday - A fantastic weather for SCSM 2009; our Sunny Brother took a break today.

I have not done a decent timing for our very own Singapore marathon. My very first marathon was SCSM 2007, being the maiden marathon, inexperience but did train hard, and did a unsatisfactory 5hr 11min. Last year I did an even worst timing; because I came back from my company sales Global meeting in France on Saturday, the day before the SCSM, so I ran in a jet lag condition, I did 5hr 20min.

Therefore I was determined to clock a decent timing for this year SCSM, at least a sub 5. I set my target 4hr 40min, based on my 2 previous marathon in HK Marathon and Phuket marathon, 4.45hr and 4.52hr respectively. I believe this was achievable. But due to the experience I had at Powerman in November for setting a very ambitious target that marred my race,led me to lower my target to 4.45hr or at least sub 5. I think I did the right thing to set a more conservative target, as I could have marred today's race too. I did 4hr 55min thou, quite satisfied; at least I have done Sub 5 on our own Singapore Marathon.

Today weather was good, our sunny big brother decided to take a "break" and provided all the marathoners a merciful cool cloudy weather. Quite a surprise with good whether as we were experiencing hot morning continuously for the last few days.

Congrat to all my fellows Safra MF runners who I have been training with since Sept; as many of them had made it below 5 hr; and to those who persevere and finally completed the race and to those who achieved PB, you are great too!!! Lucille did well too in her 1st SCSM 21km and her second 21km, she did 2hr 56min, shaved off 15min from the AHM in Aug. She will be doing the HK half thus was determined to come back below 3hr as this is HK half marathon's cut off time. Lucille was lamenting to me that she actually wasted 7 min waiting for loo at 5km mark. I did not know she is so technical in number. She has never been. Anyhow I think she did great, so proud of her and she was happy.

Let us all have a good deserved rest and we will start training for our HK marathon in end Feb 2010. I look forward to training with these MF Safra runners.
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29th Nov 2009 Sunday - MF last LSD 23km before next week SCSM

Today was the last MF LSD run before SCSM. The route was MF, Depot, South Buona Vista, NUS, Clementi, Canal, Queenway, Harbour Front, Telok Blgah Rise, MF Club - 23km.

I decided to go up MF hill thru Morse road; by pass harbour Front = approx. 25km = 2 hr 40 min. I also decided to push a bit faster since it was a short run. Did approx 6min pace.

Only took one break at Ghim Moh SPC, stop approx 6 min to replenish Repalyte. (approx 14km - 1hr 28min)

The weather was good except while running along the Canal, it was quite hot. The rest of the route was OK.

After the run, we went to celebrate Eddy Lim ORD which is on 11th Dec 09. We had a hearty lunch at Zion Road.

Time has passed really fast, I had altogether done 9 LSD with MF. Following were my performance. My target for SCSM is 4hr 45min. I believe I can make it.

1) 20th Sept - MF-Nicol H-B1-and back.
27km - 3hr 30min

2) 27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF.
27km - 3hr 17min

3) 4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blgah Rise-MF.
30km - 3hr 25min

4) 11th Oct - Same as 4th Oct.
30km - 3hr 39min

5) 25th Oct - MF, South Buona Vista, NUS, Clementi, Canal, Queen way, Telok Blangah Rise, MF hill, MF club -
27km - 3hr 19m

6) 1st Nov - The route was to ECP McD and U turn to Kallang, Crawford to MF,
34km - 3hr 58min with a total of approx. 15min (3+3+9) break for 3 stops.

7) 15th Nov - MF LSD 40km run from MF, Nicol to ECP and u turned at Cable ski lagoon and back to MF Club from Crawford,
40km. - 5hr 5 min (Collision with Bike)

8) 22th Nov - MF, Nicol to ECP, u turn at B2, Crawford, MF ,
LSD 33km - 3hr 54min (8min break at Flyer, at Flyer 3hr - 26km)

9) 29th Nov - MF, South Buoba Vista, NUS, Clementi, Canal, Queenway, Morse Rd(Hill), Telok Blangah Rise, MF.
LSD 25km - 2hr 40min (with a 6 min break)
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24th Novenmber 2009 Tuesday - MF labraodr Hill run OTOT 8 loops

Tonight did the Labrador hill run with OTOT 8 loops- 1 loop approx 1.4km.

1st loop - 8.05min
2nd loop-8.15min
3rd loop-8.06min
4th loop-8.19min
5th loop-8.03min
6/7/8th loop - 26.41min ( total time = 67min)

Tonight objective was to run slow and complete the 8 loops.
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23rd November 2009 Monday - 22nd YF pool swim; Coach lost his voice and I was his interpreter; I "sabo" him.. hahaha

Photo Courtesy of YellowFish from

YellowFish trainning Blog:- http://yellowfish-training.blogspot.com/

"Coach gave me this nickname in his Class"

Tonight swim was fun. Coach lost his voice on toasting after attending a Sat Wedding dinner of his trainees from Tuesday class, and he asked me to be his interpreter for the night:- "OK, English to English huh!" I readily and happily agreed. Hmm actually not so much of a interpreter lah, just to repeat his instructions.

He gave instructions what we would be doing tonight and that we would have a relay race after 8pm, so I repeated after him words for words. One part regarding about today being the last lesson and there would be no lesson next Monday; as he was afraid some of us may turn up, thus he uttered to me softly:-"Henry, this part you must said it loud make sure they hear you; some idiots do not listen. Next Monday no class, tonight last ..........." Before he could finish I repeated after him:- "Hey you listen huh; some "IDIOT" do not listen; next week no class huh, Ooooops!!" I turned to Coach: "Sorry huh Coach, 'You idiot' cannot say hor?" and we laughed.....I was poking him and "sabo" him hahaha...!!!

Tonight I "kung ho" a bit. I volunteered myself to be first swimmer in my home lane 2 and lead in the drill and long swim all the way for the night. After the long swim we have relay race, it was fun......!!

Tonight menu:-
100 kick with buoy

4x25 Flutter kick/Breast stroke kick

400m - 9.03 - 8 laps
400m - 9.00

350m - 8.08 - 7 laps
350m - 8.12

250m - 5.52 - 5 laps
250m - 5.46 -

200m - 4.39 - 4 laps
200m - 4.43 --- (total 48laps)

3 relay races - 6 swimmers to a lane - 5 x 50m (FC, BS, FC)

During the relay I managed to clock yhe last front crawl 50m swim - 54sec; my fastest so far after a training.

Lane 1---2x350,2x250,2x200,2x150,relay swim
Lane 2---2x400,2x350,2x250,2x200,relay swim
Lane 3---2x450,2x350,2x300,2x200,relay swim
Lane 4---2x500,2x400,2x300,2x200,relay swim.

Coach has clarified the mistake; there would be one more training next Monday before the Dec break. Next Semester start on 4th Jan 2010.
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19th November 2009 Thursday - 21st YF swim (Extra Lesson); similiar training as Monday but.....

It was still raining cats and dogs around my office area at 5 plus, and wondered if it would ever stop. I hope so because I looked forward to the YF swimming since my injury was still not fully recovered for MF running. It was still drizzling as I made my way to the Clementi pool from 6.15pm. The traffic was really bad due to the long heavy downpour all day, caused some area to flood and affect most roads badly. I reached the pool's carpark at 6.45pm, hmm only took 30min even with bad traffic, I remembered last week I took only 20min. The journey to Clementi pool is actually easier and cheaper (no ECP charge and shorter journey) compared to Katong pool (have to pay $3 for ECP if I did not manage to pass the AYE's ECP before 6.30pm, more heavy traffic and always has to jump queue illegally to gain time at Keppel Viaduct). This prompted me to consider going Clementi pool for Thursday class beginning next semester, but I will have to sacrifice MF run. Hmmm let's see.....!

The rain did stop before the swim start. Tonight was my extra lesson for the semester. We have 4 extra lessons so took advantage of it. Tonight swim was very similar to Monday's but tougher as we started doing those tiring drill first and ended with 10x50m full sprint. Unlike Monday swim, I did not skive; swam in my home lane 2 and most of the time as 2nd or 3rd swimmer.

I felt Thursday class was very different from Monday class as there were many strong swimmers who could swim very fast. Also, the swimmers seem more serious, I think it could be because most of them are preparing for their WA Baselton FIM this early Dec.

Tonight training was a tough one but I was glad I managed all the laps except toward the last few laps of sprint that I was nearly "punctured".

Timing:-
2x50 fluttered kick with buoy
2x50 butterfly kick with with buoy
2x25 Butterfly swim (quite satisfied that 1st 25m, I could actually lift up shoulder high and swim nicely, but not for the 2nd 25m. Hmm I wondered when can I swim a proper nice butterfly stroke for a complete 50m for other swimmers to admire hahaha!!)
2x25 Back stroke swim (must have been due to those earlier drill that could not swim this back stroke well, kept sinking hahaha and way off course...!!

Lane 2---450,7x100,400,7x100,400,10x50

1x 450m (U turn further, 470m) - 11.10min
7x100m - 2.09, 2.11, 2.14, 2.12, 2.10, 2.09, 210 (2.45min/100m)
1x400m - 9.24min
7 x100m - 2.15, 2.20, 2.15, 2.13, 2.16, 2.14, 2.14 (2.30min/100m)
1x400 - 9.47min
10x50 sprint - 1.02, 1.02, 1.03, 1.03, 1.03, 1.03, 1.04, xxx, xxx,xxx (HRM stop watch limited to 50 break time)
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16th November 2009 Monday - 20th YF swim; slacked and skived on the sprints laps

By evening I was still not too sure if I should swim with all the injury sustained from yesterday collision with biker in ECP. I was still limping every time I got up from my seat as the swollen muscle was still painful. Nonetheless; swimming does help muscle recovery, the only setback was that my wounds would get wet and it would not heal faster than it should; hmmm how to have the best of both world. Only at 6.15pm I then decided to go for the YF swim training.

As I was not too sure how long I could last tonight, I informed Coach not to be alarmed if I decided to quit half way thru the training. I explained to him my Sunday's ordeal. The pool was cold, so was the weather as it was raining all day. I stayed on my home lane - lane 2.

Coach started the swim without drill, something he had not done before, so should we be happy or worried? I asked silently. He started by asking us to give him 1x500m easy long swim, well this was easy so I thought. Surprise came after the long swim; lane 1 and 2 - 7x100 sprints, lane 3 and 4 - 8 x100m sprints. They were many "Huh?" in my lane. At first I thought I heard wrongly; he meant moderate swim; right? How could it be 7 x100m sprint? No mistake; he meant 7x 100m sprint. I took turn to lead with a swimmer as it was quite stressful to lead in the pack. We sprint, pant and pant with 20 to 30 sec breather after each 100m sprint, but we survived.

After the sprint we went back to slow swim, this time 1 x400m and I happily volunteered to lead in the pack; no problem I could manage for slow and easy swim and thinking that it would be slow long swim for the rest of the night.

After 400m slow swim, came another 7 x 100m sprint, how to survive I thought to myself. As leading the pack in yet another sprint laps would be more stressful, so I suggested to my fellow swimmers in lane 2 to take turn to lead. So when it was my turn to be last swimmer; it was a slow and easy swim; so I skived a little and managed to skive a few laps but it was good enough for me due to my condition. After the 2nd set of sprint, we went back to slow 400m swim again and I volunteered to lead again. I did hard pull but light kick to ensure I did not aggravate my injured muscle, thou felt some very minor muscle pull in a couple of laps.

Our grand finale was the last surprise of the night; 8 x 50m, alternate easy and hard swim. As coach called it HARD swim, to me it was still a sprint depend on what condition you were in toward the end of the swim. I must admit I literally "punctured" at the last sprint lap; so I swam slow and easy.

Very tough swim indeed for tonight, but very good work out.

Timing:-
1x500m - 11.23min
7x100m sprint - 2.05, 2.08,2.10,2.06 2.08 2.14.2.14 (20 to 30 sec breather)
1x400m - 9.38min
7x100m sprint - 2.18, 2.20, 2.21, 2.19, 2.13, 2.13, 2.20(20 to 30 sec breather)
1 x400m - 9.48m
8 x50m ( alternate easy/hard swim)
E1.14, H1.03, E1.08, H1.05, E1.12, H1.05 (so many laps that my HRM watch could not registered the last 2 laps, limited to 50 break times)
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15th November Sunday - Complete the MF LSD 40km run with a reward of bruises, cuts and swollen calf muscle

This morning went for the MF LSD 40km run from MF, Nicol to ECP and u turned at Cable ski lagoon and back to MF Club from Crawford, total dist 40km. Lucille joined the run doing her shorter dist to prepare her SCSM half. I looked forward to this run as this would be our longest before tapering down next week. As usual I planned my target time at various check point, and planned water point, and aiming to finish in 4.30 to 4.45hr at the mercy of our "big sunny brother" (Sun). Before the run, I told Lucille that if we could start punctually at 7am, I would be back at at 11.30 am to 11.45am. I did start at 7am.

Everything went very well up to U turn point and back to B1. Arriving time-check points on schedule:-
SPC Fort rd - 13km at 1hr 22min; took 3 min break to replenish replalite.
ECP Mcd - 17km at 1hr 50min, (at B1 saw Wen Long who was providing water support but did not stop as I wanted to keep to my own water point's stop and checked-time)
U turned after lagoon - 20km at 2hr 10min; took 3 min break to replenish replalite. Shower myself with the cool mineral water.

I felt great for the 1st 26km up to B1; pace was good, consistent and comfortable; time-check point on schedule; weather was good and cloudy. Saw a couple of familiar triathletes faces and say hello to them. I continued my run with the determination to accomplish my today final target.

I was running on the running-lane but filtered into the Cycling/roller blade lane as I was approaching B1 to express my thanks to Wen Long for his water support but have my own drink, and would not stop to take advantage of his support.

Alas, just after passing B1 (26km); before I could filtered back into the running-lane, I heard a scream of a lady voice behind me, and felt a bicycle rammed onto my left calf muscle. This lady cyclist, fell off her bike, has rode fast enough to cause me flipped over, rolled and thumbled onto a patch of sandy grass; 4 to 5 meter from her fall. After the crash, things happened real fast, I found myself sprawl; felt a terrible left calf muscle pull; a kind runner ran toward me and checked if I was OK and rendered his kind assistance on my pulled muscle; Mel Jur came with a pail or water and Donald came to help. Hahaha Henry being Henry; my very first thought was:- "Shit man!!, she screwed up my run, hmm cannot meet target already!!".

My next thought was how on earth she have knocked me from behind; she must have been speeding. I got up after the cramp subsided and lost my cool. As I was washing up with the pail of water, I uttered angrily:- "How could you be speeding?". Her riding guy-friend guarding their bikes, as the lady rider was helped by another friend to the toilet to wash up; instead of feeling remorseful and sorry; has the gut of asking me irresponsibly:- "So what now? What do you want; an apologies?" A stupid question I immediately thought. He then implied that I should not have run on the cycling/roller blade lane. His mere irresponsible statement and gesture made me even madder:-"Of course; she knocked from behind she was wrong!!!" I shouted back at him, but he senselessly kept asking what I want; in no time there was an exchange war of unpleasant words. I scolded him fiercely with those ugly 4 letter words in the public, hmm I felt terrible to have done that; not to have scolded that guy but those vulgarity in the public. If I remembered correctly this should be my first. "Sigh!!!"

Finally I decided not to further engage in the quarrel; I felt that his mere unreasonable and irresponsible remarks trying to push away responsibility for her lady cyclist; was not worth for me to further engage in any reasoning, it was wiser that I stopped; after all there was still job to be done; finish the run at least. I checked my wounds and started to run slowly to further check if any part of my bones was hurt. Though I could notice that my left calf muscle was swollen and painful; it was still bearable at that instance. However I had to land more weight on my right leg to relieve the pain on the left calf muscle.

I reached SPC Ford at 2hr 55 min (27km), met Shirley and Wong who were about to leave. I bought a a 2 litre mineral water, cleaned up again and prepared the replalite drink, took 5 min break and started to run again. I was not too sure if I should cut short the route and run via Nicol; but as I wanted to catch up Shirley and Wong, and thought I saw them ran into Kallang that I decided not to shortened the distance.

Quite disheartening thou, I arrived Flyer at 4hr (took too long; 7km 60min) due to cramp on my right calf since I have landing more weight on the right leg. I rested 10 min, replenished my drink and moved on. I was trying to reach MF before 4.45 hr as I knew Lucille must have already been informed of my little misadventure in ECP and worried sick; and she would be even more worried if I still did not appear in 5 hr time. Toward the last 2 km the pain both calf muscles was unbearable that I took a slow walk at the last 2 km along Telok Blangah rise. On reaching MF in 5hr 5min (12.05pm), I could see Lucille with her worried look but I ensured her and all other concerned MF runners I was OK.

I have some thought on today mishap. I was thinking what if the person that this lady knocked down was a young lad learning roller blading or learning cycling; or a woman walking her baby in a pram; what would these speeding cyclists say then. Having run at ECP and doing brick training on my own at ECP many times; I do see many racers speeding and saw bikers nearly crash on runners and strollers at time. I think cyclists have to be considerate and understand that the cyclist/roller blade lane are for slow leisure cycling; not for speeding. If you do need to speed, do it appropriately at the ECP Service Road.

I noticed after shower that there were also some bruises and abrasion on the lower part of my left hip. The change of mind to wear tight for today run also saved me from having severe bruises and cuts on my hip. I had been wearing running short for all Sundays' LSD ever since we started preparing SCSM in Sept.

One way to sum up today's run:-"A lackluster timing for the completion of 40km run rewarded with bruises, cuts and a swollen-sore calf muscle!" :) :) , , :( :(....
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12th November 2009 Thursday - 19th YF swim at Clementi Pool; "your kicking was so calm"

Tonight went to Clementi Swimming for YF training. They have changed to this pool from Bouna Vista pool a month ago or so. I kind of like this pool because it is brighter in term of lighting, pool bigger-more lane and parking is easier.

Tonight all lane were quite crowded, could be due to some swimmers skipped Monday class and some came for extra lesson. I noticed lane 3 and 4 were nosier but made the training more lively; swimmers talked and giggled non stopped. I was actually distracted and did not quite pay attention to coach's instruction initially, that during the drill I u turned at the wrong point. Coach called off the drill sooner as most did not quite followed his instruction.

Anyway, we did many short lap swims. I was in my home lane 2 again. We took turn to lead since there were so many laps.

Time:-
7x100 (2.45min)
2.01, 2.03, 2.05, 2.11, 2.14, 2.19, 2.18

7x100 (2.45min)
2.05, 2.10, 2.08, 2.09, 2.10, 2.13, 2.15

5x100 (2.30min)
2.07, 2.15, 2.18, 2.19, 2.21

7x100 (2.45min)
2.28, 2.27, 2.30, xxx, xxx, xxx,xxx ( so many laps that my HRM stop watch could not cope because it limited to 50 break-time only.)

6x50 sprint (did not manage to clock, however from Coach's clocking 60 to 65sec)

I felt tonight's toughest set was the 5 x 100 (2.30min).

Graham who was recently promoted to lane 2; stayed behind me in most of the laps, uttered to me after one of the set:- "I like to draft behind you because your kicking was so calm; no splashing of water and excessive bubble, nice!!" This was because I did one stroke 2 beat kick which kept me going in the long swim.

I could still felt the effect of last Sunday powerman race that I felt very tired, shoulder bone and arm were aching badly. I felt some minor pull in the ham and feet muscles during the last couple of set and started to slow down even more.

Anyway, nice swim!!!
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11th November 2009 Wednesday - MF 10km Trade Mark hill run + 5km flat

Taking the opportunity of a cancelled dinner, I went to MF to do a 15km run at 7.15pm. Did the MF trade mark 10km hill run + 5 km flat loop around MF. Since I could not run on Tuesday and this coming Thursday, I thought I better do at least one run before this Sunday LSD 39km run.

Time:-
10km, 58min + 5 km, 28min = 1hr 26min.
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8th November 2009 Sunday - Ambitious target and being over confident marred powerman race.....

This weekend was the Powerman race in Lumut, Ipoh which consist of 11km run (1st loop 6km; 2nd loop 5km, 64km bike (2 loops 32km each loop) and 10km run same route as first leg. Cut off time 5 hrs.

We have 4 double Decker buses to pick approx 90 participants + supporter on Friday night at Balestier at 10.15pm. More than 80 were participants. After loading up the bikes on the buses we moved out at 11pm punctually. The journey was estimated about 10 hrs.

Unlike last year we arrived Lumut's Orient Star Hotel at 6 plus Sat morning, 2hr earlier than last year. Sat was free and easy. After our hotel breakfast we had pre-arranged race briefing at our hotel by the organiser cum collection of race pack at 11am; went to race site's expo; had lunch; then finally we went to Giant to get our breakfast and drink for the race. Returned back to hotel at 4pm to prepare ourselves for the race. Snr Chua drove up and thus using the available transport, I had dinner with Snr Chua, Soak Hwa, Wee Haur, Alber, Giang at Kampong Cina for good cheap hearty Chinese food.

This was my second Powerman race. Last year was my maiden with finished time of 4hr 51min. Since this was my second attempt; and tapping from last year experience on the race; familiar both the run/bike routes and also having done 2 HIM this year, I set a very ambitious target of 4.40hr; shaving off 11min from last year timing. This was my first mistake.

Next, I was over confident to achieve this target. So confident that I did only one break training 3 weeks before this race. Being over confidence was my second mistake. Next, I only prepared just-sufficient "fuel"- Gel and repalite for the race; lazy to bring more; only brought 3 GU and borrowed another 2 powergel from Melvin Jur; had only 4 replalite and did not bring any Nuun to the race. Lazy to bring more than sufficient, underestimate the route and the would-be baking sun was my third mistake.

The 1st leg 11km run was on schedule; finished 1hr 4 min with T1 4min, 64km bike time was also not too bad 2 hr 19min with T2 3 min. I completed 2 legs at 3hr 30min. I felt cramp on the left quad when I dismount from my bike which was a warning sign calling me not to push but to start the run by walking would be ideal. Reminded by my ambitious target of 4.40hr, and confident that I could tackle 10km in 70 min, I could not wait to achieve my target and chose to ignore the warning sign.

After taking my last 2 repalites I started to run. After 600m or so, my left quad suddenly cramp, the muscles was as hard as stone and before it recovered right quad cramp too. Both legs were totally unmovable, seemed that they were rooted onto the floor. I believed I was horribly motionless for more than 15 min. How disheartening as I saw my fellow runners like Sok Wah, Snr Chua, Marcus, Alber and Alex who I over took in the bike leg, passed me; some literally walked pass me. Snr Chua passed me and encouraged me to brisk walk but it was already too late. After the cramp subsided I could hardly walk properly for 3 to 4 km, the blazing hot sun did not help much either and I have already run out of replalite and gel, the rest of the run was a nightmare.

Should I have not set this ambitious target (instead aim to complete in 5hrs); heeded the warning sign and started walking initially; I am sure I could manage 10km in the remanding 90min. Instead I was rushing and pushing hard to complete 10km in 70 min immediately after the bike leg. Bad move.

I took 1hr to complete 1st loop of 5km. Even if I brisk walked I would not have taken 1hr. When I started my 2nd loop it was already 4hr 30min, I knew I would not be able to complete last 5 km in 30min to avoid cut off time. Nevertheless I told myself I must at least complete the race. Took 43min to complete the last loop and total time for this sad race was 5hr 13min, way over cut off time.

A sad and disappointed race indeed. I had made it last year; actually there should not be any excuse for me to fail this year. Even though the weather was unfriendly and uncooperative with the baking hot sun accompanied us right from the start of race; I knew the ambitious target, being over confident and insufficient preparation of "fuel" destroyed this race. A lesson well learned indeed for any future race.

Definitely I will be back next year with a target of 4hr 59min; rest assured I will be fully prepared and get the finishing tee and medal, most importantly regain the title as Powerman.....! :)
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3rd Nov 2009 Tuesday - 8x1200 speed work on TB hill but did my own run to recover

I felt tired tonight; must be due to the last few days consecutive work out. I decided not to follow training but do a very slow run. I did the figure 8 loop (consist of tackling 2 up hill) which was about 1500m; did 7 loops.

I did a relax pace and completed each loop within 9 min which was equivalent to training loop of 1200m (u turn at Carpark) of 9min per set include rest.

I think I made the right decision not to "chiong" hill with our guys as I felt sharp pain on the left hip bone on my way to pick Lucille. It could be cumulative; due to the consecutive work-out; tonight's run and probably improper stretching during warm down to have incurred this minor injury.

If I were to do speed-work on hill, it could have been worst. Will refrain from running the next few days to ensure full recovery and ready for this Sunday Powerman race. Hopefully it would not be too serious.
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2nd Nov 2009 Monday - 18th YF sea swim - Survived the swim training as it was not as hard as I expected

In tonight's YF swim, I volunteered to go lane 1 (slower lane, lesser laps) as I explained to Coach that I ran 34km on Sunday and my legs were tired now, might not be able to swim long. He seemed reluctant but consented anyhow. However as lane 1 was too crowded, I decided go back to my home lane; lane 2.

I was thinking that if tonight swim were like last Monday or 8 to 10 laps per set, I would probably "puncture". Luckily!! not too bad, it was all short laps with enough rest; 7x200m and 9x100m. But the drills were still tiring though. 2x50 kick, 4x25 Butterfly, 4x25 Back stroke

7x200m - at 5.30min per set
4.33, 4.42, 4.24, 4.26, 4.25, 4.30, 4.33

9x100m - at 2.30min per set
2.08, 2.16, 2.17, 2.19, 2.17, 2.17, 2.20, 2.17, 2.18

We ended the training with 2x50m moderate swim and 2 x50m sprint. (56sec, 60sec)

It was tough but not as hard as I expected. Wow, what a week, consecutive work out, Sat 80 laps swim, Sun 34km run and tonight's over 50 laps swim.
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1st Nov 2009 Sunday - Cramp free MF LSD 34km Run; met my target of <4hr

Droped off Lucille for her GE 10km run at 6.20am before heading up to MF for the 7.10am MF 34km LSD run. The route was to ECP McD and U turn to Kallang, Crawford to MF. I was not too confident if I would be able to finish this run with my target or even finish this run at all, as I still felt the effect of muscle and bone ache of my arm and leg from yesterday 4km pool swim. Anyhow, told myself to just try my best; at least my mind was ready for it, so let see if my body could co-operate.

I strategised my run; first I planned to make 3 stops of not more than 3 min per stop. 1st one would be at Fort road SPC kiosk, 2nd stop at SPC kiosk again after U turn at McD and the third one would be 7/11 Flyer. Anson 7/11 would be contingency if only more hydration was needed as a result of unbearable heat at the later part of the morning.

Secondly, made 4 checked time;
1st at SPC - 13km <1.25hr,
2nd U turn at McD approx 16.5km <1.50hr,
3rd at SPC again 20km <2.15hr,
4th at Flyer 28km < 3hr,
MF 34km - Target 4 hr.

We have a small turn out this morning; probably not more than 15 of us, started our run at 7.10am. I was with Jamie and Julie running at a chatable and comfortable pace 6.5 to 7 min/km for the first 7 to 8 km. Told Julie to feel free to go ahead, knowing that she would increase her speed and I wanted to keep to mine. I spotted Lucille near flyer, I high-five her and made a brief check on her timing; and was confident that she would achieve her target of 70 min since she only has 1.5km left from Flyer to Padang. Happy for her as she improved from the last 10km timing of 74min in July Shape Run.

I felt good up to Ford Road SPC kiosk which was 13km, tempo was right, body was cooperating, felt comfortable and time check was 1.25hr at SPC kiosk. This time, I have also planned to replenish only Repalite, so filled up the drink with a 1/2 litre mineral water with Repalite and headed on to ECP McD. While heading to McD, met Shirley, Simon, Eddy and Wong who were coming in the opposite direction. They started their run earlier; and I noticed they were roughly 2km ahead of me. I decided to catch up with them as motivation. The 2nd and 3rd check time was all on schedule. At 2nd stop SPC bought a 1.5 litre mineral water, used half of it to mix the repalite and reminder sprinkle on to my back, face and hand for a cool refreshment. Felt re-energised and headed on to Flyer with the determination to arrive by 3hr check time.

I arrived Flyer in 2hr 58min and caught up Shirley's gang and Julie at 7/11. Shirley jokingly uttered: "Wow, Mr. Tan you also caught up even we started our run earlier, never give me face hah?" I laughed and asked her what time did they start; 6.40am she replied. I was impressed to see they were working hard to tackle this morning 34km route. I encouraged them not to take too long break and that we ran the remainder route together. Again bought a 1.5 litre mineral water, mixed half with my Replalite and remainder to refresh myself. Felt energised again and pushed on home run route with Julie, skip Anson 7/11 and eventually arrived MF at 3hr 58min with a total of approx. 15min (3+3+9) break for 3 stops.

Cooled!! I achieved my target. But still doubt if I can achieve my target of 4.40hr in the up coming Dec SCSM. May be I can unless I could maintain the same form at the last 8km from Flyer, and unless I have the same merciful and co-operative cool weather like this morning during the actual day. Today run also proved that Repalite suite me real well as it was a cramp free run. Everything went according to plan too.

One good news from Ong after the run though; was that today distance was 35km, felt even more satisfied with the run and brighter hope to achieve 4.40hr SCSM target since it was only 7.195km left to tackle....!! Hmm perhaps I can make it 4.40hr. Let rest well tonight, tomorrow has another hard Yellow Fish training. ...
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31st Oct 2009 Saturday - Yes I did it; 80 laps in Jurong Safra

No golf today as Lucille wanted to rest enough for her GE run tomorrow; so I took this opportunity to fulfill my wish of attempting the 80 laps pool swim (4 km). Today has the company of Melvin, Siew Lee and Dora in Jurong Safra in the morning.

Just like last time made 500m (10 laps) as a set and complete it less than 13 min including breather. The target was to complete 1st and 2nd 30 laps below 40min; and finally push on to complete the last 20 laps. The pool was not crowded thru out my swim, as this was necessary for a smooth uninterrupted swim.

Timing break-down:-
1st set - 12.20min (31s)
2nd set -12.11min (34s)
3rd set - 11.57min (30 laps = 37.32min)

(32s)
4th set - 12.13min (37s)
5th set - 12.41min (39s)
6th set - 12.54min (30 laps = 39.36min) (60 laps = 1hr 17min)

(1.18min)
7th set - 13.21min (1.15min)
8th set - 13.39min (29.15min)

Total time for 80 laps - 1hr 46min.

Looking at the last 2 sets' timing, it showed that I was getting very exhasuted. However, unlike the previous 60 laps swim 3 weeks ago, there was no cramp on the toes toward the end of 60 laps though. The last 10 laps was really tough and hung on to ensure I accomplished today ultimate goal.

Yes I made it; and this helps to condition myself and boost up confidence for long swim and at the same time prepare myself for brick training in future.

Quite happy with the timing; good improvement in the partial timing of 60laps as the previous timing was 1hr 24min and also managed to swim below 40min per 30 laps.

Now could feel my arm and legs muscles aching badly. Not too sure if I can complete the 34km run tomorrow with the MF runner.
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29th Oct 2009 Thursday - Lost soul abort run

Tonight MF run was from MF, Hortpark, to Kent ridge Park to do 3 loops and back to MF; total 14km. As usual set my target and prepared to do a fast run.

Alas, embarrassingly I lost my way to Kent Ridge Park. This happened after I visited the toilet at the park. After coming out from the toilet, I headed straight toward Vigilante Drive. I ran all the way down Vigilante Drive and missed the right turn to the Park. I ran up and down the Drive and could not recognised the road leading to the Park; and at one point I went back near the toilet hoping to see someone from MF. I wasted approx 10 min. Finally I decided to run the Drive again and spotted the right turn; and met Shirley and Wong who have already done one loop with 2 remained. I have lost my mood to run and decided to join them the last 2 loops with slow jog and abort this run altogether, and forget my target. Oh blind me!! What a night to turn into a lost soul.
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27th Oct 2009 Tuesday - MF hill run 7 loops; Change Of Target 8 loops.

Tonight our training menu was to do the 7 loops MF hill; and Trainer Ong requested every runner to attempt 7 loops and gave us additional 10min on top of the normal 60min cut off time.

As I was chatting with Jamie after the warm up run at the mid hill; I shared with her that my best timing for 7 loops was 62min. And she suggested to me :- "Hey, you can try 8 loops tonight". Dwelling on her suggestion, ya why not? Anyway I have yet to attempt 8 loops since the usual cut off time was always 60 min for 7 loops, but tonight Trainer Ong has given extra 10min good opportunity to try, s0 I "Changed My Target", run 8 loops and hopefully with a decent timing of below 75 min. After tonight 8 loops timing, I would be able to work on shaving off and improving my timing for future 8 loop-run.

Timing:-
1st loop-8.50min,,2nd loop-9.20min,,3rd loop-9.27min,,4th loop-9.49min,, 5th loop-9.20min,, 6th,7th and 8th loop - 28min - Total timing = 74.45min.

Not too bad with the timing, I thought; as I did not really want to push myself very hard, except at the last two loops that I sped up a little to ensure that my total timing would not go beyond the decent timing of 75min. For my next future attempt for the same loop, I would target 72min, that means ave 9min per loop.

I recalled my first time running this hill in 2006 when I just joined MF to tackle SCSM 21km, I could only manage 5 loops out of 6 in approx. 60min and panting breathlessly. Few months later in my 2nd attempt I managed to struggle 6 loops in 64min, subsequently and gradually in other attempts; 6 loops in 54 to 56min. As of today, hmm yes quite an achievement.

Tonight any other "first" in Oct month , first time to attempt 8 loops, first time attempted 60 laps-pool swim, first time did 3km sea swim. Quite an achievement to me. Hopefully a successful first time FIM in 2010.
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26th Oct 2009 Monday - 17th YF Swim; Tough Desending then Ascending Swim Laps

Like I have said last Monday, I love ascending then descending lap swim and I still do after tonight reverse order swim; descending then ascending lap swim. It was so tiring and I was battling every ascending lap swim.

After many drill without float; yes without float! alas all the sudden I missed my float tonight. With float we got to breathe better when doing drill and somehow felt not too tiring and breathless. We also did the long-missed catch up drill which I have not done it ever since I moved away from Friday class.

Long swim Timing:-
500m-11.11min (40s breather)
400m- 9.25min (41s)
300m -7.05min (42s)
200m -4.44min (19s)
100m - 2.19min (47s)
200m- 5.01min (43s)
300m -7.34min (11s)
400m (360m) - (8.50min) (ugh, I was stopped by the Coach half way into my second last lap. He told me to save my strength for sprints, I think I was far off his cut off time for the last 400m).

I was in Lane 2 as usual, kind of like my home lane now. Lane 2 started with 6 or 7 swimmers, ended up only 3 swimmers left after the long swim and I being the slowest dropped to 3rd swimmer, sigh!!

Tonight training was really tough, for most Fish I guessed. Before we started our 6x50m sprints, we were bargaining. I suggested :- "4 x50m OK?" and one suggested "Why not 2 easy, 2 moderate, 2 hard".. Hahaha hello a sprint is a sprint lah, no such thing as easy or moderate sprint....:). Anyway still no discount........!!

6x50m sprint -->1.05s,, 1.06s,, 1.07s,, 1.10s,, 1.08s,, 1.06s, really really breathless....!

Well, despite another solid and tough training, I could see that all the Fish were happy with it.
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25th Oct 2009 Sunday - Repeated LSD 30km MF-NUH-Clementi-Canal-HBF-MF hill-MF.

I took the apportunity of this morning run as I wanted to try out this route since I have missed it last Sunday due to YF OWS; thanks to Siew Lee to have organised the run again. It was the route with the distance similar to the one from MF to B1 and back which was flat all the way but this morning's challenging route has more undulating terrain along South Bouna Vista, NUH and of course the MF hill.

As usual I set my target; to complete this challenging route before 3hr 20min. At the first 20km, the weather was good and cloudy though humid. At the final 10km the sun was shining hot and thus very humid. I made only 2 stops as planned; one at NUH Cheers (grabed 2 H2O) and one at Morse road Shell station(mix my repalite).

I had a good run, controlled my speed well thru out, no experience of cramp except battling hard with MF hill and pushing myself real hard to complete the route withing the target time during the last 3km to 4 km with sunny heat. Finally I reached MF in 3hr 19min, felt very satisfied with the timing.

I have run 5 of the 6 Sunday LSD with the MF runners.

20th Sept - MF-Nicol H-B1-and back = 27km - 3hr 30min
http://love-endurance-sport.blogspot.com/2009/09/20th-21st-sept-2009-sunday-and-monday.html

27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF = 27km -> 3hr 17min

4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blangah rise-MF = 30km -> 3hr 25min

11th Oct - Same as 4th Oct = 30km -> 3hr 39min

18th Oct - YF sea swim with break training.
http://love-endurance-sport.blogspot.com/2009/10/18th-oct-2009-sunday-yellow-fish-ows.html

Now it is time to increase mileage and looking forward to the next few Sunday runs before Stan Chart Singapore Marathon on 6th Dec 09.
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22th Oct 2009 Thursday - MF 10km Trade mark route + 5 km flat

Tonight we did our MF trade mark route; 10km MF hill run with the additional of another 5km loop. When I started the run, I thought of doing a very slow run, but as I soon as I felt my "engine" heated up and form was good, I increased my speed and kept my pace.

My timing:-
10km + 5km = 57min + 27min = 1hr 24min. Tonight was very humid and I was very soaking wet after the run.

I think quite a number of the runners did not do the complete-15km run; instead they dashed up the 10km route which was hard enough.
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20th Oct 2009 Tuesday - Speed Work at Queentown Stadium 5x800m

Tonight we did speed work at Queentown Stadium 5x 800m; 7min per set. We ran to the stadium from MF as warm up, then back as cooled down, approx 4km each.

Timing - 5 x 800m
3.26min, 3.22min, 3.21min, 3.26min, 3.27min. Nice work out!!

Could not even remember when was the last time I did speed work. I actually like speed work more than hill ran; nevertheless, hill run is also very important.......

Anyway, hope maybe next time trainer can call for more sets instead of 5 :)
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19th October 2009 Monday - 16th YF swim; ascending then descending laps swim

Arrived the pool early tonight and chatted with coach and other Fish regarding the Sunday OWS. Many praises and good words to this well organised event and also to the a co-operative weather. Coach shared that he was thinking of calling off the swim when there was a 10min strong downpour after 3km wave started. Some of us including me were surprised that there was a downpour as we only thought it was a drizzle; we totally did not feel the downpour at all in the sea, not even some strong waves. Coach also confirmed that 1 loop was 600m, not 500m, until toward the end that current pushed in a buoy to make below 600m. I suggested to Coach to do FINA dist next time 1,3 and 5km.

Tonight some fish were hoping Coach would do a light training since most of us participated Sunday OWS and the so-called-recovery-swim would be more enticing. One even suggested no sprint tonight and Coach asked jokingly: "Since when my training does not have sprint?" and she replied: "Let starts from tonight lor!!" and everybody burst into laughter. No discount; tonight training was as hard as other nights and somehow I like it this way :).

Tonight drill was different and interesting. We did many laps of kick drill of the other styles; butterfly, backstroke, breast stroke and then swim the actual stroke style. Butterfly "killed" me, totally no clue how to swim. Just whack!! Hey but I kind of like back stroke, felt the kick and stroke, hence the swim was smooth. Finally we did a medley drill 25m each; started with backstroke, butterfly, breaststroke and then our classic front crawl.

Our long swim; if I can remember correctly; was something that we have never done before. Coach introduced ascending then descending laps moderate swim. I like this training as during descending laps, felt a sense of having bonus swim since it got easier.

100m-2.07min (approx 1 min breather)
200m-4.34min (ditto)
300m-6.58min (ditto)
400m-9.29min (approx 2 min breather)--

After this 400m laps, Coach stared at me with a smile and said:- "Want to hear if you are panting hard; not panting hard right? then OK!". "I felt good" I told him. He used to always comment that I pant hard, that means swimming inefficiently and push to hard. I think the 1 stroke 2 beat works very well for me in long swim, I actually felt relax. Sometimes during the swim I "played" with my swim speed, I applied 1 stroke 4 beat.

300m-7.08min (approx 1 min breather)
200m-4.38min (ditto)
100m-2.12min (ditto)

100m- breaststroke 2.50min; this break stroke reminded me of the time I started my Triathlon last year, and now realised how slow and tiring it could be if want to swim fast. Glad I picked up front crawl with great improvement.

Finally we did 4x50m sprint. 1min, 1.02min, 1.01min, 1.o2min.

After having attempted 60 lap pool swim a week ago, the recent YF OWS 3.4km sea swim with decent timings and many months of hard swim training sessions with the YF, my confidence now are well boosted, so I think it is time I should be going for longer distance and speed from now on.
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18th Oct 2009 Sunday - Yellow Fish OWS plus my Brick Training

This morning was the YF OWS swim at F2 ECP; an event I very much looking forward to since it was my 1st attempt for a long sea swim.

"Body marking"

"With Melvin; our photographer"

This sea swim comprised swimming distance of 2km, 3km and 4km. I registered for the 3km swim. Many "rubber" guys and gals were in the 4km swim as all of them were trying out their wet suite in preparation for their Aust Basselton FIM. The swim route was a 500m rectangular loop coupled with a short shore run of 20km. I felt that the loop was probably 50m longer.

"me and 2 happy 'rubber' swimmers for 4 km"

"me with more happy 'rubber' swimmers; ready for 4 km"

"serious or worried......?!!"

For 3 km swim, I have to swim 6 loops of 500m. After our body marking, we were all ready to go. My wave started at 8.45am, 15min after the 4km wave. Half way into my 1st loop it began to rain, a threatened thunder storm nearly disrupted our swim, fortunately it was just passing cloud. My 1st 5 loops were smooth, water was calm but at my 6th loop; water was turned choppy as tide was rising.

My timing:-
1st loop 14.53min; 2nd loop 15.17min; 3rd loop 16.13min; 4th loop 15.36min; 5th loop 16.14min; 6th loop 14.58min. ( Total time 1hr 33min; official dist 3 km; probable dist 3.3km).

I took the opportunity to do a bike-run brick to prepare for my Lumut-Powerman on 8th Nov.

Cycle from F2 to East coastal road {3 loops, 15km per loop} to F2 = 4.5+45+4.5 = 54km (1hr 55min)
Tried to maintain 30km/hr, but all the return loops were tough as the regular head wind along Coastal road was strong, could hardly maintain 27-28 km/hr

Run from F2 toward chalet; 10km - 1hr 5min.
As I started my run in noon time, the weather was terribly hot without much wind or friendly breeze. Manage to do a negative split as planned. 1st 5km - 35min, returned 5 km - 30km

Total timing = 4hr 33min. It was a Sunday morning well spent for training and felt great I finally did a long sea swim which boost up my confident in any future long sea swim especially the FIM dist of 3.8km. I will definitely go for 4km for the next YF OWS.

I proceeded to Kallang Leisure Park to collect Lucille's GE goodies pack.
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12th Oct 2009 Monday - 15th YF swim; can I survive??

I have been thinking all day long whether I can survive tonight's YF training after Friday golf, Sat 3km (60laps) pool swim and Sun 30km run. In fact I was hoping there would not be any drills, instead coach would just let us swim 30 or 40 x 100m easy swim in preparation of Sun long sea swim, and this I was sure I could survive. But fat hope, we have hard drill which exhausted me. The worst thing was; Coach put me in lane 3 and I wondered how soon I would run out of gas.

Menu for drill:-
4x50 flutter kick
2x25x25 Butterfly kick + easy kick
2x50 Easy swim Pull
2x50 4 stroke/1 breathe
2x50 3 stroke/1 breathe
2x50 3 stroke/1 breathe with 5 stroke 1 breathe
2x50 Easy swim with on-side breathe

Menu for long swim:-
Lane 3
400m - 9.07min (ave 68sec/lap)
450m -10.51min (ave 72sec/lap)
350m -8.08min (ave 70sec/lap)
300m -7.07min (ave 71sec/lap)

I was then moved to lane 2 as coach noticed I was lagging behind in lane 3. Hmm but by judging the above timing I was doing OK, just that those guys and gals in lane 3 were simply too fast and strong :). They were really good.

Lane 2
200 -4.43min
100Easy swim- 2.10min
3x100(50 hard,50 easy)- (ave 2.15min per 100m)
2x50 sprint (60sec/lap)
Total laps = approx 60 laps (3 km).

Yes, I survived another tough training but totally drained. Cooled!! Will have slow run for the rest the week.
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10th Oct 2009 Saturday - Solid 3km (60 laps) morning swim at Jurong Safra

Since I could not have my regular Saturday's golfing with Lucille due to her cousin's Church Wedding Reception in the afternoon, I decided to attempt my 1st 3km swim in the pool to prepare myself and boost up my confidence for the upcoming YF Sea swim on 18th Oct in East Coast. In fact it was a preparation within preparation as there could be a very long swim training this coming Monday's YF class. I have registered the 3 km although there is a 4 km category in the YF sea swim. Thought it was better to go one small step at a time and 3km would be a good attempt. Moreover the furthest that I have swum was 1.9km in those HIM races, therefore felt that to do 4 km would prove too much for me.

It was raining cats and dogs on my way to Jurong Safra. I arrived Jurong Safra early to recce up the place since this was my first time to the club. I was very impressed by the big red-carpeted-gym with many brand-new machines, spacious gym changing room and plentiful bathrooms facility. The pool was so well designed and built with 2 nice kid's play ground pool. The water in the pools so clean and clear, and the length of the 4 lanes adult pool seemed to be slightly longer than 50m. I really like the architecture designed and the setup of this club and look forward to utilizing the facilities more often. But it's pity as this new safra club was further to my work place. I guessed I still have to stick to Mount Faber Safra for a long long time.

My strategy to tackle this first attempt 3km pool swim was to execute 6 sets of 500m (10 laps) within 13min per set including short breather, and apply one stroke-one kick method to battle this distance. The main goal was to complete the 60 laps; but I did set an additional target though; to complete my 1st-30 laps (1.5km) under 40min. The 30 laps under 40min is the bench mark of time trial for 1st timer in the Singapore Biathlon. I was glad I accomplished my first set of 30 laps 39.21 min.

Timing breakdown:-
1st set of 10 laps = 12.30min, breather = 31sec
2nd set of 10laps = 13.10min, breather = 35sec.
3rd set of 10 laps = 12.35min (Subtotal = 39.21sec)

Breather = 43sec
4th set of 10 laps = 13.19min, breather = 58sec
5th set of 10 laps = 12.55min, breather = 56 sec
6th set of 10 laps = 15.22min. (subtotal = 43.30 sec)
Grand Total time = 1hr 23min 34sec.

My only disappointment in this swim was when I experienced a mild cramp on my right toes after the end of 56th lap, during the 6th set, and it caused me 2 min to massage as I wanted to be very sure that the cramp went away before I battled on to complete the last 4 laps safely.

It was great that the pool stayed uncrowded through out my swim, therefore the swim was smooth without having to avoid collision with other swimmers. It was a great 3 km swim, and this will be my platform to swim further distances or same distance with faster timing. Swim further; definitely I will try, 3.8km (76laps) to be exact as this is official distance for Full Iron Man (FIM) race. I have set goal to attempt my first FIM either 2010 Dec Baselton IM or 2011 Feb Langkawi IM.
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20th - 21st Sept 2009 Sunday and Monday - MF 27km run and 160km Cycling round the Island

This Sunday MF runners did a 27km run from MF Safra to ECP B1 total distance 27km. Lucille joined the run and was supposed to run by timing; 40 to 50 min before U turn. It was nice of Jamie to take care of her as she was not so familiar of the route. She surprised me by running 90min before making a U turn at the National Stadium; thanks for the encouragement Jamie gave her to persevere her total distance 21km. Glad she enjoyed the run with Jamie and also got some running tips from her.

As for me, my objective was to complete the route with a consistent slow speed of 7min pace. I had the company of Shirly, Siew Lee, Wayne, Wong and Mike running to B1. The gang was considering to make a U turn at Fort Rd SPC kiosk after taking a break; but I encouraged and pushed them to run to B1. U turn at B1 we did, took another break at the Fort Rd SPC again. After the break, I maintained my speed and break off from my running buddies and head on my next break at Anson 7/11. For the rest of the run, applied the 10min run/1 min walk strategy. Arriving MF Safra in 3hr 30 min. Not a satisfactory timing but had to feel contented considering there was no progressive run for the last few Sundays at all.

The next training waiting for me was the Monday ride, 120-140km. However after this long run, I was not too sure if I would want to cycle the next day.

I had a good rest on Sunday afternoon and decided to cycle the next day. Woke up at 4.45am and started my ride from home at 5.10am to Casurina Car park which was only 10km, to meet MJ, HS, AY and Gary at 5.30am. I estimated 20min to Casurina was more than sufficient at the ave speed of 30km/hr, but gosh I took more than 35min to reach Casurina at 5.45am, and perspiration already dripping down my face profusely and soaking wet. At first I thought this could be possible with my tired legs, aching muscle due to long run the day before. I did feel my leg were heavy. I was wondering how could I possibly survive the remainder additional 100km ride for the rest of the day. On second thought 35 min for 10km, somehow it did not make any sense to me. so I checked my bike, and goodness I found out that my rear brake pad was jammed and rubbing against the wheel; for the whole of 10km I was dragging my bike. Good lesson anyway, this would make me always check the wheels before any start. What a mishap I had; I thought to myself. But there was a bigger mishap, MJ bike's seat bracket broke as we were about to ride off from Casurina. He could have tightened the bracket too much. Poor MJ, woke up at 4 plus, made his way to Casurina by 5.30am, only got to ride not more than 5m, unmount the bike and went back home.

We cycled from North to East (Changi and ECP), to South (Shanton way), to West (West Coast and Tuas) and then to the North again (Neo Tiew, Kranji, Woodlands), total distance 160km. We had 4 pit stop-rest, had breakfast at West Coast MacD (MJ joined us) and had lunch at Kranji industrial estate. We also had mini adventures, we were lost at Tuas while trying to cycle our way to Pioneer Road and HS's tyre was punctured at Pioneer Rd.

I arrived home at 3.20 pm, wow on the road for 10 hrs. I enjoyed this ride very much, we rode round our beautiful Island. My first attempt to go beyond 100km, not to mention after a 27km run the day before. I survived the 160km ride but wondered how am I going to run a 42km if I am doing a IM now, not to mention it was without the 3.8km sea swim. It means I am not ready for any IM mentally and physically yet. I need and I want to have more of this ride to condition my mind, body and poor legs :-(

No running on Tuesday, going to give my poor legs and butt some good good rest. Will go swimming as swimming is the best form of recovery.
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13th Sept 2009 Sunday - Tri factor; happy with swim timing but not wiith total timing.

Today's Tri factor race was my 2nd OD tri race for this year. My target was 3 hr 5 min, trying to shave off 5 min from the last race in July PD which I did 3 hr 10min. I was taking this opportunity to work on improving transition timing. This time I try cycling without wearing shock, and it turned out to be comfortable without it. I was planning to run trying to run without short but too fearful that I might get blister and felt it was wise not to do it during race. Have been advised that technically both transition timing can be improved without wearing shock.

Swim time - 1.5km - 40min T1 3min
Bike time - 1hr 18min T2 3 min ( some said it was 36km, my odometer registered 37km)
Run time - 10km - 1hr 3 min
Total timing - 3hr 7min; 2min off my target of 3hr 5 min, quite disappointed though but happy with the swim timing.

Next OD Tri target will be <3hr.
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7th Sept 2009 Monday - 11th YF swim (2nd Semester) Sprint First

After a few 100 m of drill as usual, coach did something different. He made us sprint for 10 x 50m which was a reverse of what we normally did; we would do 2x 50m or 4 x50m sprint at the end of the session. After the sprint then we did 3x400m slow swim focusing on stroke technique and hip row.

I took this opportunity to practice 1 stroke 1 kick; picked up this technique last Thursday session which was very useful for long long swim. After my 1st set coach commented that I was jerking when taking my breath and I noticed the execution of 1 stroke 1 kick was incorrect. My left leg kick should be done before right hand entering the water. I did it when my right arm was pulling. When did incorrectly the stroke was not smooth, resulting jerking... The last 2 sets was quite OK. Will practice more as this technique made long swim less tiring and made better hip row.

Tonight drills were tough, long fist swim, one arm swim, fast flutter kick etc.

10x50m (managed 58 to 65 sec per lap)
3x 400m ( 10min, 9.49m, 9.42m)
end the swim with moderate Breath stroke, Butterfly, Back stroke and then coach changed plan to get us to do 1 x50 m FC sprint to end the session.

I loved tonight training but last Thursday swim was a lot more tougher than this.
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6th Sept 2009 Sunday - My 7th Sea swim with YF; rain marred my brick training

My last sea swim which was the 6th, on 23rd Aug.

We started at 8.30am because of rain, big crowd today. No sea swim intro; so all started the sea swim together. Only one small loop which was about 250m.

1st set - 2 loops warm up
2nd set - 3 loops CCW - 16min (750m)
3rd set 3 loops CW - 15.30min (750m)

Coach reminded us to practice sighting, bilateral breathing, 4 stroke breathing, do some breath stroke, back stroke, even butterfly if one likes but not quite possible I thought, understand current direction. Wow too many things to focus; so I sticked to my easy to moderate swim and practice more sighting with front crawl; and practice a little bit on bilateral breathing.

The next practice, beach start. It was to run to the sea and as soon as the water reached knee level, made a dive and sped off as fast as we could to break away from other triathletes and made quick left turn and stayed in the front. I think this is tough for triathletes who are not very strong in swimming.

After the swim, we had Joel, our Singapore Youth Triathlete to demonstrate T1. Amazingly he could do T1 not more than 6 sec by putting on his bike shoe which was attached on the pedal while cycling, and he did it so smoothly and effortlessly. This was something we need a lot of practice; I would probably still stick to the traditional type. hahaha! Instead of of 6 sec, I might end up not even able to continue the race..........., wiser to keep to the basic at this point in time I guessed...!!

I was planning to do a brick training today; cycle 40km and then run 10km as last training for the next sunday Tri factor race. Alas the periodic rain marred my brick training. Since the weather was so uncompromising and unpredictable, I decided to proceed to collect my Tri Factor race kit and had Breakfast with Lucille and Deus at McD at Admiralty MRT.

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Quite a disappointing Sunday, though.....!!!
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3rd Sept 2009 Thursday - 10th YF swim, 2nd semester; first time could not complete set

Last night YF swim was the toughest session I have ever had since upgraded to faster class. All sets were moderate to hard. It was my made up class since I missed Monday regular class because I was sick.

Various drills
1 x200m(moderate to hard, 5min)
8x100m (2.30min)
10x50m(1.15min)
a short break
12x50m(1.15min)
8x50m(1.30min)

I could not keep pace with swimmer in the 3rd lane, and moved myself to 2nd lane and missed out a few laps in the middle of 12x50m. Swim itself it was 2.5km (50 laps). I felt it was a very good training as a muscular endurance session. And I also realized what speed would worn me out quickly.

When I reached home, I uttered to Lucille that I was "dead"tired. I washed up and jumped into my cosy bed and dozed off instantly.
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16th August 2009 Saturday - AHM; Lucille's Maiden 21km run

Today was the Army Half Marathon. Lucille was doing her maiden half marathon, she came back at 3hr 10min. Not bad for being her first time.

I did 2hr 8min; slowed by 5min compared with last year timing. I was hoping to do a sub 2. I was running with someone else chip, only discovered last night when preparing the bib and the run. See how inefficient those army boy did their work.
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26th July 2009 Sunday - 5th YF sea swim with bike and run brick

Went to the 5th YF sea swim. There were 2 start time, earlier one is 8 am for the new Fish and the later one was 9.15am for the "older" fish, I somehow qualified myself to be the older Fish, Seasoned fish? Anyway I chose to attend the 9.15am whereby I did not need to rush in the morning. The swim was great and I had enjoyed even more than the last few sea swims. I was more confident; practice sighting; try to understand wave and feel for current drift; accelerated speed to over take other swimmers; learn self recovery swim. Moving to Thursday also did give me some confidence in this sea swim.

Swimming:-
Promoted to grp 2. Total 4 grp, swimmers were grp into 4 grp according to their speed.
1st set 2 big loops + 1 small loops; approx 850m 19min
2nd set 2 big loops + 1 small loops; approx 850m 19min
3rd set 2 big loops, 750m,17min

(Total swim time 55min).

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"YF Coach - David Lim"

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"Coach explaining the 2 big, 1 small for grp 2, and 3 big, 1 small for grp 1, etc"

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"off we go...; and the mean coach said:- keep standing there, don't go to Desaru.."

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"two happy fish enjoyed the swim"

Cycling:-
The purpose for this ride was to test out the aero bar that I have just fitted this week, to familiarise it so that I would use it for this Saturday Desaru long tri. I would still need to do some minor adjust to ensure more comfort. Hot weather, met head wind in the coastal road. Experienced smoother ride as gear set and chain was also just been serviced
52km ride 1hr 55 min. Could not fast as initial part of coastal road was closed for trial cycling so peddle on the path way for approx 12 km

Run:-
2 x 30 min from F2 to Lagoon/Chalet, approx 9 to 10km. Ran under noon blazing sun. Total run time 1hr.

Finished my brick at approx 2.15pm. This was also my last preparation for the Desaru long tri. Hope to do below 7-1/2 hrs.
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23th July 2009 Thursday - 2nd Semester; 5th YF Swim

I got a SMS from Coach David yesterday morning, and this was his exact word:-" Try to move away frm fri, good 4u. u can b faster".

Coach has encouraged me to "upgrade" to other faster classes since end of last semester; early June because he felt that I have improved. That time I told him that I was still not ready to go away from Friday class, apparently Friday were for slower swimmer or beginner and we concentrate more on stroke technique as we were doing a lot of drill. I felt I still need to further improve my stroke technique and coordination of fluttered kick with stroke; before I proceed to muscular endurane long swim. I explained this to Coach when new semester started on 26th June and he accomodated my request. I stayed on 4 more Friday classes since the semester started, and lately I knew I was ready to move. His message came timely. I responded to his SMS that I would move to Thursday class.

Tonight I was initially put on lane 2 (lane 1 and 2 being the slower lane, lane 3 and 4 were faster lane with stronger swimmers). After the usual few 100m of drill, Coach moved me to Lane 3, 8th swimmer before our long swim started.

Our Long swim consisted of :-
2 x (200m, 100m, 200m, 100m, 200m, 100m, 100m - 20laps) Wow, cool, my first's attempt to swim FC beyond 10 laps without long break (we stopped 15 to 30 sec in between). I did pretty well;

1st set
200m-4.34min, 100m-2.16min, 200m-4.43min, 100m-2.19min, 200m-4.36min, 100m-2.14min, 100m-2.16min ( 20 laps - effective swim time = approx 23min)

2nd set (I was stopped by the coach after my initial 600m to skip the next 200m and take some rest, before I continue my reminder 2 x 100m. He told me that I needed rest as my stroke started to get a little haywire and no point to continue if I could not focus on the right stroke technique when tired)

Timing for my 600m :- 200m-4.37min, 100m-2.20min, 200m-4.51min, 100m-2.22min ( 12 laps - effective timing = approx 14min)

Rested approx 4.5min ( 200m swim) before I continued to do the reminder 2 x100m.

We ended our training with 4 x 50m sprint. Ave sprint timing 58sec to 63 sec.

Looking at tonight's timing, I could swim 30 laps below 40min, the bench mark trial timing to qualify for Singapore Biathlon. I did 32 laps at 37min and if taking into account my effective rest time as 5 min for the 32 laps, then my timing would be 42min.

Tonight swim had given me a lot of confidence and morale for more muscular endurance swim. Tonight swim had also signified I can achieve my goal which is to swim 30 laps below 40min. I set this goal when join YF class and target to achieve it by end of 2nd semester. More importantly I have improved and moved away from Friday class, cool man!!!
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12th July 2009 Sunday - Port Dickson OD Triathlon 2nd Attempt; Mission accomplished

We moved out in a 24 seaters bus organised by Alvin Ong at 9am Saturday. Arrived race site at approx 3 pm and headed up straight to collect our race pack. We stayed at Regency resort, the room was mansionette apartment with 4 bed rooms; thus accommodated 8 of us. We skipped carbo loading and race briefing in the evening, and went to have our own carbo loading in a restaurant nearby the hotel, and after that we went to convenient store to buy our drink and breakfast for the next morning race.

On the race day, we were greeted with an earlier morning light rain which made the weather cool, sea water cold and very choppy. Good that I had my wet suite on. We arrived race site at 7.15am, had our body-marking and some photo taking. Race started at 8am after another round of briefing. There were 5 waves, and I was in the 3rd wave. My goal for this 2nd attempt was to accomplish any timing lower than my maiden PD timing 3hr 21min, but sub consciously I was aiming < 3hr 1omin.

Swim leg (1.5km)
Initially, I thought I have swam badly and quite disappointed that I took 44min to finish the swim. Last year with breath stroke I did 40min, but this year, with FC and after all the training with YF, did a miserable 44 min. Further more, it was unusual that my "visual navigation system" was malfunctioning; I swam zig zac in my return lap, totally could not get my direction correct, I believe I have swam longer distance than any other. However after the race, learnt from most of our guys that they did not do better either, most swam 5 to 10 min longer than their last year swim timing; and many lamented and blamed the choppy water.

Bike leg (40km)
I enjoyed the bike leg, did push myself quite a bit, I thought. My timing was 1hr 22min, 11 min better than last year. I have aimed to complete the 40km by 1hr 20min, that was ave speed of 30km/hr. The bike's rolling hill route was the same as last year. Felt that my training at Mandai Rd -Yishun Rd loop did help in preparing this race.

Run leg (10km)
The run route was different from last year; where we ran on the flat high way with the blazing hot sun above our head, an initial part of the bike route. But yesterday's route was actually the old route which was hilly, more cooling with a lot of shade even if the weather was hot. Thankfully the weather in the morning was good and overcast right thru my run leg. Clocked 55min as compared to last year 70min, though felt that the distance was not exactly 1okm.

Timing:-
swim 44min,
T1 6 min
Bike 1hr 22min
T2
3 min
Run 55min
Total = 3hr 1omin (last year 3hr 21 min)

Wow, shaved off 11 min, I wonder if I could do the same next year; another 10min with a goal of 3hrs, perhaps, perhaps, an achievable goal ......?

I had a good race and accomplished what I came for. However strangely; somehow felt that I did not push as hard as I should have, since there was no cramp during the race and the muscle was not as tired as it should be after the race. It must be due to the phobia of having possible bad cramp after the bike run transition that I did not really pushed hard enough. I will try 70min/40km ( 1hr 10min, ave 35km/hr) next time. I also felt that I could shave off a couple of minutes from the T1and T2; will work on it. Glad that most of us have improved our timing from the previous time.

We had buffet lunch in the resort and left for home at 3 pm after loading up our bike; yes back home to prepare and looking forward to my next tougher race Desaru HIM (2 time of this OD race) on 1st Aug with the a goal of 6hrs 20min (2x 3hr 10min)????
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18th June 2009 Thursday - Swim and Recovery Run From MF to Esplanade 12 km

Left office at 6pm sharp to do 20 laps FC with buoy swim before joining MF for the run. The swim was not so much on the speed but more on focusing the stroke technique and hip rotation. As trying not to strain my legs too much, and to reserve it for the run, 12 km from MF to Esplanade and back.

Manage to catch the rest of the runners in the nick of time. Tonight there was quite a good turn out, approx. 30 runners or more. Quite a number of new runners, I noticed. Not too long after we started the run, saw Chairman patiently guiding 2 new lady-runners who was quite slow but determine in their run. I think they did not run to the esplanade but u turn early. I hope to see them more often so that they could improve in their run with us.

A bunch of us, Shirley, Amelia, Wong and few other were running behind from the group and I was enjoying the view of a few colourfully lighted up junks float along the river. It was always nice to run along the river, nice aroma of the food from the restaurants though it did make me feel hungry; and at the same time "recce and analyse" what were the restaurants along the river, so could plan to patronise them one day with Lucille. The run was great despite feeling the tiredness of my leg from the effect of the Phuket Marathon.

Took 47 min + 47 min to the Esplanade and back to MF. It was a nice recovery run for me.
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Photo with the 2009 Aviva Champion and current FIM World Champion - Craig Alexander from Australia

I am so proud to have taken photo with the Aviva Champ and also current Full Ironman (FIM) World champion with the help of Sumiko San. He is my inspiration and motivation... hahaha!!



Following was the news of this Champion:-
http://www.ironman703singapore.com/index.php?mact=News,cntnt01,detail,0&cntnt01articleid=116&cntnt01origid=79&cntnt01detailtemplate=default&cntnt01dateformat=%25d%20%25b%20%25Y&cntnt01returnid=79

My blog-link on the race:-http://love-endurance-sport.blogspot.com/2009/03/22nd-mar-2009-sunday-aviva-703-ironman.html
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16th June 2009 Tuesday - Go for Recovery Swim or Recovery Run??

As my leg muscles were still sore and I was still walking like a crab especially up and down the stairs, I decided not to join our MF runners for recovery run instead went for recovery swim.

Did the following drill:-
3x100m FC w/o buoy - 2.22, 2.27, 2.25
2x100m,Flutter kick w buoy - 1.56, 2.00
1x200m, FC w buoy - 4.50
1x400m,FC w buoy - 10.06
2x500m,FC w buoy - 12.29, 13.03.

After the swim; could really feel some relief on the soreness and pain of the muscle, great recovery and great choice not to run......!!!
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9th June 2009 Tuesday - My Own Run 6km Hill Run Thru Morse Rd + 5km MF Loop

MF runners were doing hill repeat at MF hill. As I did not want to take the risk of injuring myself because of Phuket run this Sun, more over already felt some mild pain in the left knee after Sunday run, so I decided to do my own run and did 6km hill + 5km MF loop run. During the down hill I was extremely careful on my legs. I started my run with the rest of the runners to Morse road, after the first up hill, I was on my own,

Time:- 6km -35min, 5km - 26min (total 61min; 11km).

After the run, heard some of the guys mentioned that their hill run for the night was different from any other usual MF hill run, not the normal 6 to 7 loops. Jimmy has changed a little on the route. Heard something that the route consist of running back to Morse road and back to the top of MF, 4 loops. Sound very interesting to me, looking forward to running it in the very near future.
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7th June 2009 Sunday - 22km Run Woodland To Casuarina

I was still not too sure what training should I do when I woke up this morning; the thought of doing a brick of swim and run in the Y Safra gym was also on my agenda. Any triathlete would agree that there are so many mix of trainings that we could do on a Sunday. Eventually, decided to run my favourite route; home - Gambas - Sembawang - Casuarina and u turn back. The total distance was 22km. I thought it was good to d0 some preparation for the Phuket marathon. This route was actually not easy as there were many gradual slopes.

I started the run at 9.45am and it rather hot, the objective was to achieve a ave pace of 6min that means arriving Casuarina in 66min with same timing for the return route. The route from home to Casuarina seems tougher than the return route as there were more gradual up slopes. I clocked 66min arriving Casuarina, bought a 100Plus and a bottle of mineral to mix with the oral electrolytes (something I plan to do in the phuket Marathon as heard from many that this was a good hydration drink, cheap and good; for long run). I kept walking while preparing the drink before I started my running on the return route. Mid way in the return route, I could feel my legs were getting heavier and tired; was it really the effect of the Sundown, the leg should have already been rested enough; I thought. Then into approx 17 km, I could feel mild pain on my left knee. So I decided to walk a bit when ever I felt the pain. Pessimistically, I wondered if I could manage next Sun Phuket marathon and what if the pain occur in the early part of the race. My priority is ensuring I will always be injury free and I am careful. Toward the last 1km, I was forced by the drizzle to run faster as a big thunder storm was on its way. As soon as I finished my run at the void deck, came the heavy downpour.

After today run, I was not too sure if I should do a half or full marathon next Sunday in this condition. There will still be 2 round of tiring golf on Thursday and Friday before the run. I was sharing with Lucille about the pain on my left knee that I need a good rest next Sat after the golf and might need to leave her and our friend to shop around at Phuket town. Hopefully my leg will be rested enough by then. I will decide next Sat.

My timing was 66min + 5 min break + 68min ( 22km)
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5th June 2009 Friday - My 9th YF swim, Light Swim + Some Fun Relay

As tonight was our last lesson of the semester, coach had decided to do a light training. As usual we did a 100m warm up and followed by the following drills:-

Assigned in 3rd lane
Flutter kick - 100m
Slow normal FC swim with buoy - 100m
Slow normal FC swim w/o buoy - 2x100m
Catchup drill w/o buoy 2x70m (cone u turn)
Swim with only right hand on side breath 2x70m (cone u turn)
Swim with only left hand off side breath 2x 70m (cone u turn)

Long Swim
1x400m - 10m 30sec
1x300m
After the long swim coach briefed us on our individual common mistake, and encouraged us that during this break, train our self and correct these small mistakes. Sound like graduated from this semester, haha!!

Next we did relay, it was in the name of fun and to prepare this Friday class for next week YF swim meet. Hmm unfortunately I could not attend.

Relay 4 teams - 5 swimmers in each team. I was last swimmer so was the coach.
1st event 5 x 100m FC + BS

2nd event 5x50m BS (Coach could not catch up with me as I was half pool length ahead of him, well done my team member)

3rd event 5x50m any stroke sling with a small pail. (created resistance) (Coach is a coach; caught up with me even though I was a 1/4 pool length ahead of him

4rd event 5x25m one swim constantly with a swimmer holding front swimmer leg and walk

5th event 5 x25m one swim constantly with a swimmer holding front swimmer leg and kick,

6th event butterfly swim. Very messy as most of us could not execute this style. I, steady lah, just like last week class; did the kick by pushing myself from the bottom of the pool haha... the style look dame nice but DQ...... haha!!

It was a fun night......!! Look forward to going back to the training on 26th Jun 2009.
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4th June 2009 Thursday - 500m Swim + 10km MF loop Run

I was planning to do 1.5km swim (30laps) and join the MF runners for 10 km MF loop recovery run. Left office at 6pm sharp, but could only start my swim till 6.25pm, and managed only 20 laps. (hmm next time must leave 5.45pm in order to complete 30 laps and run with the rest of the runners). I did a slow slow FC swim with pull buoy, not dare to work on the flutter kick so as to reserve energy to run, thought it would be good not to put too much strain on my leg. Need to take it easy since I have to tackle another marathon in Phuket on the 14th June next week. Yes Phuket trip, my short holiday with Lucille; golfing and running; nice!! after all we need this short deserved holiday since we both have been so so busy for the last couple of months.

The 20 laps timing was 13min + 10sec breather + 13min, not a bad timing I thought. Focusing on the hip rotation and the stroke technique thru out the swim. I was quite happy also as I tried bilaterally breathing which work quite well tonight. After the swim, I tried not to waste too much time; quickly went to the changing room to put on my shoes, hoping to start my run with the other runners, alas by the time I arrived the meeting point, all were gone. I started the run and heard Ivy calling from behind and we caught up the rest just after Henderson road. Running along side with Wong, Shirley and Ivy for some distance. As usual, same old me likes to run fast for short distance route, so I went slightly ahead of them. But slowed down when heading up the slope after Kampong Bahru, no joke; I could feel the legs very very "sng" in the up slope, so walked a little. I don't usually walk up the hill for this 10km route, our MF trade mark route. This time round could really feel the effect after a marathon, the sundown marathon. Wong and Shirley caught up with me at hill top and we completed the rest of the route together at a slow pace. Toward the end I was thinking of doing another 5km loop as it was still quite early to picked up Lucille. But I thought it was quite enough for the night and not to strain my legs further. The timing of the run approx. 1hr 5min. Good work out, swim and recovery run!!!
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29th May 2009 Friday - My 8th YF Swim, 10 x 50m Hard Sprint Swim

There was so many drills in tonight class, the most we ever had. Legs were very tired from all these drill....

The highlight for tonight was the 10x50m sprint - hard swim. I was doing quite OK for the first few laps until the 5 lap; I think, I sprint too fast in the beginning and this tired me down for the rest of the remaining laps. Nevertheless, managed below 1 min for 7 to 8 laps, and the rest was slightly over 1 min.

The coach ended the training by doing some relay. The distance was quite short though; 20m. And one was the relay swim was butterfly and it seemed that most of us could not manage. I swam the butterfly by pushing up from the bottom; the stroke looked very impressive hahaha!! Some swimmers complained that I cheated. What to do cannot swim butterfly mah?hehe!!"
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26th May 2009 Tuesday - Supposed To Be A 14km Slow Recovery Run, But....

Today's run was Ridley-Holland-Margaret Dr approx 14km. The weather was cool especially after a heavy downpour in the afternoon. I was planning to do a very slow comfortable recovery run enjoying the cool weather and music, and also gave my calf sore muscles a break. Since my speed box was out of order, I decided to maintain HR of max 152bpm thru out this 14km run. And with Sundown this Sat, definitely a slow comfortable run would be ideal.

Started the run accordingly to plan for approx 3km and was running with Julie. Along Ridley I felt my tempo was good and with a very comfortable pace (HR showing 156-158bpm) running along side with Julie who was picking up her speed a little bit; decided to hung on to her pace of probably 5.5min/km. Noticeably this was not Julie's usual pace for weekday training or any training for this matter, she normally run faster than this, so mercifully I could hung on to her pace. Pacing with Julie was always good as hanging on with her speed, I always end up achieving an excellent workout. While running on Margaret Drive, Julie suggested to run on the Park Connector and this was my first time. I found it more interesting and safer running Connector route than running along the boring Margaret Drive.

At the last km along Henderson Rd, we increased our speed and my HR was above 164-166bpm. We finished the run at 1hr 24min according to my stop watch. So sorry to my calf sore muscle that did not have a break and thank to Julie for a good run!!!
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24th May 2009 Sunday. My Family Passion Run and "A Minute" Satisfaction

I have signed up 15km for myself and Nathaniel, 10km for Lucille and Thaddeus for today Passion Run. The 2 boys in particular do not quite like running; well youngster being youngster sitting in front at a PC or watching movie enticed them better, but somehow they knew it was family time to do thing together and to cultivate a healthy lifestyle together. This was something we have been doing for the last few years.

We started heading to ECP 6am and due to congestion at Coastal road and spent time looking for parking, I managed to get to the start point just on time for my wave which was also delayed 5 to 10 min. Nathaniel who was supposed to be in the same wave with me was held up in the loo, so he joined Thaddeus and mum in the 10km race, doing his 15km.

What was my deal today? The deal was to run anything below my last year timing 1hr 28min. But up in my head egoistically I was targeting below 1hr 25min. When the race started; as usual it was crowded and I had to squeeze and manoeuvre around with the human traffic to look for more space ahead so that I would not be running slower than 6 min/km. That was not too difficult. My plan was to keep at slightly below 6min pace for the first 10km with HR between 152 to 158bpm and finally speed up at the last 5 km. But some how my HR showed 162bpm after approx 4km. My split time for the first 10km was; at 5 km - approx 28min, at 10km - 58min, well! quite on schedule I thought.

At the last 5 km I increased my pace and the HR raised from 162 to 168bpm. I was quite sure I would do better than my egoistic target, less than 1hr 25min. But at the last km my calf cramp, I slowed down and I lost some minutes. Finally I crossed the finishing at 1hr 27min; only "A minute" better than my last year timing. "A minute" sense of achievement and yes "A minute" sense of satisfaction, though it was not a lustre performance.

For my 3 non seasoned without much training runners I think they did well. Gauging from their starting time and finished time, Lucille did 1 hr 20min - not bad for someone who was not a seasoned runner and had only been running on the thread mill (max 7 km) in a very comfortable environment with air conditioning, she indeed did well. Thaddeus did 1hr 05min and Niel approx last than 2hr. As for the race, indeed it was a very well organised race.

After the race I brought them to their favourite Ng Ah Soon Bah Kut Teh in Owen Road for breakfast. We then went to book a 5.30pm Angel & Demon show at North point. It was a day we would like to have it everyday or at least every week ends but it was not possible as we do have our own activities everyday and weekend. Therefore effort put in for this kind of outing is worth it.

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Our next outing will be on 16th Aug whereby all the 3 will be "tortured" happily by the Army Half Marathon. Lucille promised herself to get out of her comfortable training environment and to run with me on the road, max 15km 2 week before the race.

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