I should have gone to do a recovery run tonight; strangely I wondered, why didn't I think of that at all. In fact I did think of not doing tonight's hill run because there was a downpour in the afternoon and the floor was wet, and I don't particularly like hill run if floor is wet.
It was a 6 x1km speed run with 4 to 5 min break, and Jimmy encouraged all runners to clock below 4.30min in each lap. I did well in my first 3 laps, could manage way below 4.30min, but at one point in the 3rd lap my HRM showed more than 179 - 180 bpm. I never had such a high bpm before when doing any hill run. I reminded myself that I must not push myself this hard as I was also having slight running nose with bronchial phlegm the last two days. And still having ache and sore muscle due the week end Raw Duathlon, felt my legs was heavy and during the 2 last two laps, I was thinking I should have gone for recovery run instead. I slowed down in the 4th lap, and even slower in the last 2 laps.
1st - 4.18min, 2nd- 4.11min, 3rd - 4.20min, 4th lap - 4.34min, 5th lap - 4.52min, 6th lap - 4.55min.
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Wednesday, April 29, 2009
Monday, April 27, 2009
26th April 2009 Sunday, A "HOT" RAW Duathlon
Today was the inaugural Duathlon, and the organiser called it RAW Duathlon; start from basic.
I think the other reason to call RAW, probably because the hot sun cooked the raw meat out of the most participants. The weather was terrible, almost unbearable especially into the 3rd leg of the race. Fortunately the drink support by the organiser was excellent. Even during the 1st leg which started at 7.30am, I have already felt the heat of the sun. But cycling was not too bad as most part of the route was covered with tree shade.
For this race, I was targeting to do an effective-timing of 60min run, 80min bike and 60min run, that means 6min/km pace for the both run and 30km/hr cycle. Quite an unrealistic target, I knew, due to the fact that I did not really train for this race. Anyhow, I thought it was OK, just like to see how far would I be away from the target.
I started the run with Melvin Jr and Snr at, I think, 5 to 5.5 min/km. I felt their initial fast speed and slow down after less then 1km and decided to keep up with my own pace of 6min/km, not good to pace up with Jr who is young and very strong in his run, even though this was his maiden duathlon race and Snr, a full ironman veteran.
The 10km run comprised of 2 laps of 5km loop, running on high way on a complete flat land, without any trees around and wind, or merciful breeze. I completed the 1st leg at 60min, could felt the heat of the sun that I took 6 min in the transition area to cross over biking. I knew I had to do 30km/hr to clock 80min for the 40km which consist of 4 x 10km loop. Somehow I could not push up my speed to 30, I was constantly doing 26-29km/hr. I was conservative not to push too hard fearing that I would not able to pull thru my 3rd leg run, also because being intimidated by the heat in the 1st leg run. I completed the bike at 92min. Again took 8 min in the transition area to cross over to the run. I started the run with a very slow pace to ensure that I would not have cramp too early into the run, learning from the experience during Powerman in Lumut which I ran too fast in the beginning, got cramp after 600 to 800m and struggled badly with the rest of the distance. Came to the 1st drinking point after 200 m, I topped my my bottle to prepare to battle the heat for next 2 km before the next drinking pt. After 2 km cramp set in, and I had to apply "commonly known by endurance runner as run-rub-walk-run strategy (3-1, 4-2 or 5-2)" to finish the remaining distance. I "showered" myself with ice water at all the water points to cool off the scorching heat, and focusing on finishing off this race.
I crossed the finishing line with another sense of satisfaction and accomplishment. It was not a lustre performance as I was 30 min from my target of 3hr 20min, but I did enjoy this race challenging the scorching heat. Look forward to the same race next year with better preparation and better the timing, may be 3hr 20min, ya??
Breakdown of timing
10km run- 60min
40km bike - 92min
10km run - 78 min
Transition time - 14min
Total time = 4hr 4 min
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I think the other reason to call RAW, probably because the hot sun cooked the raw meat out of the most participants. The weather was terrible, almost unbearable especially into the 3rd leg of the race. Fortunately the drink support by the organiser was excellent. Even during the 1st leg which started at 7.30am, I have already felt the heat of the sun. But cycling was not too bad as most part of the route was covered with tree shade.
For this race, I was targeting to do an effective-timing of 60min run, 80min bike and 60min run, that means 6min/km pace for the both run and 30km/hr cycle. Quite an unrealistic target, I knew, due to the fact that I did not really train for this race. Anyhow, I thought it was OK, just like to see how far would I be away from the target.
I started the run with Melvin Jr and Snr at, I think, 5 to 5.5 min/km. I felt their initial fast speed and slow down after less then 1km and decided to keep up with my own pace of 6min/km, not good to pace up with Jr who is young and very strong in his run, even though this was his maiden duathlon race and Snr, a full ironman veteran.
The 10km run comprised of 2 laps of 5km loop, running on high way on a complete flat land, without any trees around and wind, or merciful breeze. I completed the 1st leg at 60min, could felt the heat of the sun that I took 6 min in the transition area to cross over biking. I knew I had to do 30km/hr to clock 80min for the 40km which consist of 4 x 10km loop. Somehow I could not push up my speed to 30, I was constantly doing 26-29km/hr. I was conservative not to push too hard fearing that I would not able to pull thru my 3rd leg run, also because being intimidated by the heat in the 1st leg run. I completed the bike at 92min. Again took 8 min in the transition area to cross over to the run. I started the run with a very slow pace to ensure that I would not have cramp too early into the run, learning from the experience during Powerman in Lumut which I ran too fast in the beginning, got cramp after 600 to 800m and struggled badly with the rest of the distance. Came to the 1st drinking point after 200 m, I topped my my bottle to prepare to battle the heat for next 2 km before the next drinking pt. After 2 km cramp set in, and I had to apply "commonly known by endurance runner as run-rub-walk-run strategy (3-1, 4-2 or 5-2)" to finish the remaining distance. I "showered" myself with ice water at all the water points to cool off the scorching heat, and focusing on finishing off this race.
I crossed the finishing line with another sense of satisfaction and accomplishment. It was not a lustre performance as I was 30 min from my target of 3hr 20min, but I did enjoy this race challenging the scorching heat. Look forward to the same race next year with better preparation and better the timing, may be 3hr 20min, ya??
Breakdown of timing
10km run- 60min
40km bike - 92min
10km run - 78 min
Transition time - 14min
Total time = 4hr 4 min
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24th April 2009 Friday, My 4th Yellow Fish Pool Swim. A Tiring 8 laps sprint.
Tonight we had most laps of 50m sprint ever since I joined YF; 8 laps - 400m, rest less than 1 min after each lap. To me this was very tough, I think I slowed down quite a lot on the last 2 laps, managed to clock 1min on my fast laps. It was very tiring but I felt it was a very good training to train stamina and speed, and most importantly we must get the stroke correct during slow swim.
We started off with various drills with pull buoy; fluttering, side kick, sculling, catch-up pull, time spent on these drills was more than an hour.
After the drills, it was the long slow swim. Coach pointed out that I still tend to swim too fast, contrary to his request to swim slow to check efficiency of every stroke. Coach corrected my stroke; my hand entry into water was too far thus tend to be side ward instead from top downward. He emphasized during the recovery stroke, my hand should band, enter and stretch forward in the water, while the other hand was doing the pull and push.
I gathered that swimming is like golf swing, while you are working on one motion, you tend to put less focus on other motion and ruin it. I guess I have to work on hand entry during my own training this week. And also learn how to swim slow.
Distance of these slow swims were:-
1x400m, 1x300m, 1x250m.
Then followed by 8 laps sprint, less than 1 min rest between each lap.
Tonight; absent minded me, I left my 2 weeks old pull buoy in the swimming pool, hmm, I blamed it on the ineffectiveness of Omega 3 from Lucille again. hahaha!!
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We started off with various drills with pull buoy; fluttering, side kick, sculling, catch-up pull, time spent on these drills was more than an hour.
After the drills, it was the long slow swim. Coach pointed out that I still tend to swim too fast, contrary to his request to swim slow to check efficiency of every stroke. Coach corrected my stroke; my hand entry into water was too far thus tend to be side ward instead from top downward. He emphasized during the recovery stroke, my hand should band, enter and stretch forward in the water, while the other hand was doing the pull and push.
I gathered that swimming is like golf swing, while you are working on one motion, you tend to put less focus on other motion and ruin it. I guess I have to work on hand entry during my own training this week. And also learn how to swim slow.
Distance of these slow swims were:-
1x400m, 1x300m, 1x250m.
Then followed by 8 laps sprint, less than 1 min rest between each lap.
Tonight; absent minded me, I left my 2 weeks old pull buoy in the swimming pool, hmm, I blamed it on the ineffectiveness of Omega 3 from Lucille again. hahaha!!
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Thursday, April 23, 2009
22nd April 2009 Wednesday, Swimming with Pull Buoy
I was planing to swim for at least 1-1/2 hrs but did not manage to arrive the pool earlier due to busy work load in the office. Arrive at the pool at 7pm and finished my swim at 8pm.
I set a goal to complete 30laps FC with pull buoy this evening focusing on stroke accuracy and be conscious of side row ensuring that gliding motion was achieved, so inevitably the swim had to be slow. This was an advice from YF Coach, so that when doing fast and long swim, there should be less percentage of inaccurate stroke. I also tried not to rest too long between 200mx200mx100m, 3 x = 1.5km. I usually tend to take long rest between sub sets - 200m or 100m swim.
I think I did pretty good tonight with consistent timing. Rest between sub set approx 15 to 30 sec.
1st set = 200m - 5.38min, 200m- 5.54min, 100m - 2.40min
2nd set= 200m -5.39min, 200m -5.20min, 100m - 2.38min
3rd set = 200m- 5.28min, 200m -5.44min, 100m - 2.49min
Before ending the swim, I did 2x50m sprint with 1min res in between.
1x50m = 1.05min
1x50min = 1.02min
My next aim was to swim 500m without rest and also focus on fluttering.
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I set a goal to complete 30laps FC with pull buoy this evening focusing on stroke accuracy and be conscious of side row ensuring that gliding motion was achieved, so inevitably the swim had to be slow. This was an advice from YF Coach, so that when doing fast and long swim, there should be less percentage of inaccurate stroke. I also tried not to rest too long between 200mx200mx100m, 3 x = 1.5km. I usually tend to take long rest between sub sets - 200m or 100m swim.
I think I did pretty good tonight with consistent timing. Rest between sub set approx 15 to 30 sec.
1st set = 200m - 5.38min, 200m- 5.54min, 100m - 2.40min
2nd set= 200m -5.39min, 200m -5.20min, 100m - 2.38min
3rd set = 200m- 5.28min, 200m -5.44min, 100m - 2.49min
Before ending the swim, I did 2x50m sprint with 1min res in between.
1x50m = 1.05min
1x50min = 1.02min
My next aim was to swim 500m without rest and also focus on fluttering.
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Wednesday, April 22, 2009
21st April 2009 Tuesday, Hill Run - 6 x 1.6km loops
Tonight, I did the hill run with MF runner. Kind of a lazy run for me, I guessed must be due to the brick training that I did on Sunday whereby my legs and muscles were still aching bad. Anyway, I did not really push myself and felt quite guilty actually, but I set my goal to do below 54min at least, and sad to say I did not achieve it. Blame my lazy legs or blame my unmotivated mind... hahaha!!
1st 2 loops - 17.48min
3rd loop - 9.35min
4th loop - 9.41min
5th loop - 9.48min
6th loop - 9.19min
Total - 56min 11sec (9.6km)
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1st 2 loops - 17.48min
3rd loop - 9.35min
4th loop - 9.41min
5th loop - 9.48min
6th loop - 9.19min
Total - 56min 11sec (9.6km)
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Monday, April 20, 2009
19th April 2009 Sunday, No Brick Training Until Sunday
I was planning to do a run-cycle-run brick last week in the gym at least once to prepare for the up coming Raw Duathlon on 26th April. But there is no opportunity and time did not permit. Anyhow, it was a busy week last week:-
Tuesday 14/04 - speed work with MF runner in Queen Town stadium
MF Club to QT stadium - 4km - 24min
3x1200m - 5.19min, 5.25min, 5.29min
2x800m - 3.38min, 3.49min
1x400m-1.45min,
QT stadium to MF Club- 4 km - 22min
Really can't remember when was the last time I did speed work. Anyway it was quite a good work out. When running back to club I was planing to do a very slow jog back, instead I pace up with MH with 5.5min/km tiring pace. After the run, my legs were aching and I felt very tired.
Wednesday 15/04 - I have thought of doing a brick in the gym but was too busy to leave office early. So I went for a swim in MF late evening instead while waiting to pickup Lucille from her gym work out. The pool was crowded and my swim was quite chaotic. I was disappointed to see most of the swimmers did not know how to swim CCW within their own lane. Not only I was swimming, I was also manoeuvring around to avoid collision. But I still collided head on with a guy with his hand scratched and hurt my nose. I think some of these swimmers must attend courtesy lesson to swim in right direction. Hello swim CCW in your lane, OK?? That means lane marker is always on your left. Somehow, I completed slow 20 laps mixture of FC and BS.
Thursday 16/04 - Did not do any training with MF runners. I bought a new golf set for Lucille for her birthday early this week and brought her to Seletar Country Club to let her test out and get use to her new "baby", and hopefully she could enjoyed her golf game this Sat. So no chance to do brick too. I think it has been more than 9 months since the last time we have been to any driving range, so after to 160balls for me and 120ball for her, our back ache.
Friday 17/04 - Went for my 3rd YF pool training. We got to learn how to use pull buoy. It seemed easy to use the buoy, but it was not actually. Coach Lim explained to us some drill with the buoy such sculling, FC , fluttering and etc. Finally did the following slow swim drill w/o buoy:- 1x400m, 1x300m, 1x200m 2 x 25m sprint, 2 x50m sprint. I always felt totally drained after the YF training. And tonight was especially even more drained, must be the effect of the 160 ball - golf swing I had on Thursday, after almost more 9 months not headed to the golf range. Rushed back home and knocked off for the day to have a good rest for the golf game on early Sat morning.
Oh yes Saturday 18/04 - Lucille, the two boys and I went to Japan buffet restaurant (Kuishinbo) in Jurong Point to celebrate Lucille's and Niel's birthday. Niel turn 20 this year, wow time flies, he is a big boy now. And as for Lucille, my same old saying to her jokingly , "you always get a year older earlier than I first,,, you get OLDERRRRR (my emphasis) first!!"
Tuesday 14/04 - speed work with MF runner in Queen Town stadium
MF Club to QT stadium - 4km - 24min
3x1200m - 5.19min, 5.25min, 5.29min
2x800m - 3.38min, 3.49min
1x400m-1.45min,
QT stadium to MF Club- 4 km - 22min
Really can't remember when was the last time I did speed work. Anyway it was quite a good work out. When running back to club I was planing to do a very slow jog back, instead I pace up with MH with 5.5min/km tiring pace. After the run, my legs were aching and I felt very tired.
Wednesday 15/04 - I have thought of doing a brick in the gym but was too busy to leave office early. So I went for a swim in MF late evening instead while waiting to pickup Lucille from her gym work out. The pool was crowded and my swim was quite chaotic. I was disappointed to see most of the swimmers did not know how to swim CCW within their own lane. Not only I was swimming, I was also manoeuvring around to avoid collision. But I still collided head on with a guy with his hand scratched and hurt my nose. I think some of these swimmers must attend courtesy lesson to swim in right direction. Hello swim CCW in your lane, OK?? That means lane marker is always on your left. Somehow, I completed slow 20 laps mixture of FC and BS.
Thursday 16/04 - Did not do any training with MF runners. I bought a new golf set for Lucille for her birthday early this week and brought her to Seletar Country Club to let her test out and get use to her new "baby", and hopefully she could enjoyed her golf game this Sat. So no chance to do brick too. I think it has been more than 9 months since the last time we have been to any driving range, so after to 160balls for me and 120ball for her, our back ache.
Friday 17/04 - Went for my 3rd YF pool training. We got to learn how to use pull buoy. It seemed easy to use the buoy, but it was not actually. Coach Lim explained to us some drill with the buoy such sculling, FC , fluttering and etc. Finally did the following slow swim drill w/o buoy:- 1x400m, 1x300m, 1x200m 2 x 25m sprint, 2 x50m sprint. I always felt totally drained after the YF training. And tonight was especially even more drained, must be the effect of the 160 ball - golf swing I had on Thursday, after almost more 9 months not headed to the golf range. Rushed back home and knocked off for the day to have a good rest for the golf game on early Sat morning.
Oh yes Saturday 18/04 - Lucille, the two boys and I went to Japan buffet restaurant (Kuishinbo) in Jurong Point to celebrate Lucille's and Niel's birthday. Niel turn 20 this year, wow time flies, he is a big boy now. And as for Lucille, my same old saying to her jokingly , "you always get a year older earlier than I first,,, you get OLDERRRRR (my emphasis) first!!"
We ate so much that I kept telling them that I must do longer training tomorrow. Lucille and I had a good time chatting with the boys as we spend almost 2 -1/2 hrs in the resturant.
Sunday 19/04 - Ok, die die must do a brick to prepare for the Raw Duathlon on 26/04 this coming Sun in Changi coast road. I woke up later in the morning so as to deliberately start the brick training at the hottest part of the day, not only to get use to the heat for the next week Raw, but also felt "guilty" that I must burned off those fat from the food I had yesterday. I started at 10.45am and did 8.5km run - 37km bike - 8.5km run. It was a very hot Sunday indeed and the heat was getting on me especially during the run. During my transitions, I saw myself totally drench as if soaked in water. I felt very satisfied to have done this brick since I have no chance to do it this whole week. Lucille told me that I was burned after I have completed the training.
1st leg 8.5km - Home - Civic Plaza - Woodland stadium - Sport School- Home (1 loop) - 49 min.
1st leg 8.5km - Home - Civic Plaza - Woodland stadium - Sport School- Home (1 loop) - 49 min.
2nd leg 37km - home to Gambas Ave - Yishun Ave - Mandai Road - U turn - Mandai Rd - Upper Thomson -Gambas Ave - home (1 loop) - 1hr 20min
3rd leg 8.5km - run route same as 1st leg ( 1 loop) - 58min
I survived the scorching heat but 3rd leg was tough as cramp set in after 5km. Hopefully I will be able tolerate the heat again next week Raw and enjoy my race.
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Wednesday, April 8, 2009
7th April 2009 Tuesday, MF Telok Blangah Figure 8 Loop Hill Run
I was glad that both Lucille and I were fully recovered despite very light occasional cough. She has resumed her gym workout tonight, and I looked forward to doing the hill run.
We have the options of doing 6 to 8 loops within one hour. One figure 8 loop was approx 1.4km, I think. The loop comprised of one gradual slop and one steep slop. I was determined to complete 7 loops within 60 min. But I only clocked 62min 15sec. Better timing next time, ya?
The break down for each loop:-
loop 1 = 7.41min
loop 2 = 8.37min
loop 3 = 9.15 min
loop 4 = 9.00 min
loop 5&6 = 18.36min
loop 7 = 9.06min
Total = 62min 15 sec ( approx 9.8km)
It had been quite a while that I did hill run. Felt great after the run, it was a hard run and I needed it as it would be my only run this week since I might not be running on Thursday because we going for a long week end golfing from Public-Holiday-Friday to Sat. My golfing kakis have arranged golfing in Batam from coming Friday early morning.
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We have the options of doing 6 to 8 loops within one hour. One figure 8 loop was approx 1.4km, I think. The loop comprised of one gradual slop and one steep slop. I was determined to complete 7 loops within 60 min. But I only clocked 62min 15sec. Better timing next time, ya?
The break down for each loop:-
loop 1 = 7.41min
loop 2 = 8.37min
loop 3 = 9.15 min
loop 4 = 9.00 min
loop 5&6 = 18.36min
loop 7 = 9.06min
Total = 62min 15 sec ( approx 9.8km)
It had been quite a while that I did hill run. Felt great after the run, it was a hard run and I needed it as it would be my only run this week since I might not be running on Thursday because we going for a long week end golfing from Public-Holiday-Friday to Sat. My golfing kakis have arranged golfing in Batam from coming Friday early morning.
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Monday, April 6, 2009
5th April 2009 Sunday, My Third YF Sea Swim + 10km Run
Today was my 3rd sea swim with the YF and it was special for the new and slow swimmers; mostly from Friday class becasue Coach Lim was conducting a sea swim fundamental briefing, something he had done in Feb 09. It was from 8 to 9 am, and then from 9 to 10.30am actual training would start whereby other fast and regular swimmers would join us.
There were about 20plus of us. He explained what to looked out for when doing a Tri or Ironman on the actual day of the event. How to study the tide; preference on tide; how to tell direction of current and swim with current to stay on course. He also explained where to stand before the swim depending on each efficiency and how to clear the crowd when entering out in the first 200m. How to ensure that we swim straight without being swayed away too much from the course. He also advised us to always study the swim course and tide before each race.
Today route was 2 diamond shape: one big loop(approx 250m) and one small loop (approx 100m) marked by poorly visible buoy which Coach jokingly said that he was poor and provide bigger buoys. But he was serious to say that he has no safety guard boat, other than 3 live guards, so he advised us to take care of ourselves in this swim. We did some practices on the small loop after each of his explanation.
The actual swim started from 9 am and there were approx 40 to 50 swimmers by then. We were divided to 4 grp. Grp 4 being the slowest and Coach Lim assigned me to grp 4 which swam smaller diamond loop. The first swim was:-
grp 1 - 4 big loops ccw,
grp 2 - 3 big loops ccw,
grp 3 - 2 big loops ccw
grp 4 - 2 small loops ccw.
I was the first few to come came back to the shore from my grp, after the first swim, and coach was confused, he asked me why didn't I do 2 big loops. He had forgotten that he assigned me to grp 4. He smiled and told me that I had to be in grp 3. I must have approx 1.5 km today.
The second swim was the same number of loops but CW. Today swim was not quite unfortunate as some of our swimmers were stung by jelly fishes so we decided to stop after only 3 swims and it was approx 9.55 am.
I changed into my running gear went for a 10km run with Wung Y, Lyn, Sandy, Carol, Jacq, Kenneth and Chong. It was a 6 min/km pace jog. We run from F2 toward Ford road, but u turn after hitting 5 km. After that all of us went to Paya Lebar Hawker for a lunch. I felt it was a Sunday well spent, great work out.
.
There were about 20plus of us. He explained what to looked out for when doing a Tri or Ironman on the actual day of the event. How to study the tide; preference on tide; how to tell direction of current and swim with current to stay on course. He also explained where to stand before the swim depending on each efficiency and how to clear the crowd when entering out in the first 200m. How to ensure that we swim straight without being swayed away too much from the course. He also advised us to always study the swim course and tide before each race.
Today route was 2 diamond shape: one big loop(approx 250m) and one small loop (approx 100m) marked by poorly visible buoy which Coach jokingly said that he was poor and provide bigger buoys. But he was serious to say that he has no safety guard boat, other than 3 live guards, so he advised us to take care of ourselves in this swim. We did some practices on the small loop after each of his explanation.
The actual swim started from 9 am and there were approx 40 to 50 swimmers by then. We were divided to 4 grp. Grp 4 being the slowest and Coach Lim assigned me to grp 4 which swam smaller diamond loop. The first swim was:-
grp 1 - 4 big loops ccw,
grp 2 - 3 big loops ccw,
grp 3 - 2 big loops ccw
grp 4 - 2 small loops ccw.
I was the first few to come came back to the shore from my grp, after the first swim, and coach was confused, he asked me why didn't I do 2 big loops. He had forgotten that he assigned me to grp 4. He smiled and told me that I had to be in grp 3. I must have approx 1.5 km today.
The second swim was the same number of loops but CW. Today swim was not quite unfortunate as some of our swimmers were stung by jelly fishes so we decided to stop after only 3 swims and it was approx 9.55 am.
I changed into my running gear went for a 10km run with Wung Y, Lyn, Sandy, Carol, Jacq, Kenneth and Chong. It was a 6 min/km pace jog. We run from F2 toward Ford road, but u turn after hitting 5 km. After that all of us went to Paya Lebar Hawker for a lunch. I felt it was a Sunday well spent, great work out.
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3rd April 2009 Friday, My 2nd YF Pool swim
Tonight Pool swim was great. I started off with a warm-up 100m FC swim followed by doing some drills.
Drill side kick - 100m+100m - purposes was to stabilize hip rotation while swimming FC.
Drill sculling - 100m + 100m with return EZ FC swim- this was very tough as we needed to hold our breath in water as we did the hand sculling. It was very tiring on the hand too. I did not do it correctly last week, but I got the right motion tonight. The purposes was to ensure that we could get the feel-of-catching the water. I found myself gasping constantly and panting hard. I needed to get my breathing rhythm right for this drill.
We also did a combine stroke swim, that was 50m BS and 50mFC (2x) This was to ensure that exercise different part of our muscles. Coach corrected some swimmer's BS.
Tonight Coach Lim introducing something new to us, the Friday grp. He said that he has done it on Tuesday grp and it was quite chaotic. He wanted us to swim 50m+100m speed swim. Each swimmers from each lane would start to upon his Signal, and closely followed by the next swimmer. And we have to swim as fast as we could with 70 to 80% of correct stroke. It was quite different from sprint swimming. We had a very short rest after each 50m and 100m swim, we started the swim again upon his signal. We did 50m+100m (3x), and that amount to 450m (9 solid laps). I stopped and caught my breath after each lap in the 100m swim too. I hope the next time I would not need to stop in the 100m lap.
We then did 2x200, 1x100m EZ swim 100% focusing on stroke. I was also trying to work on my breathing. Finally we did a 5 min treading water in the middle of the pool. I did not know this was so difficult until tonight. While treading, we were told lift up one hand, then both hand, both hand by the side. The difficult was to tread with only the hand with legs cross, I sunk in this hahaha!!! Coach said jokingly:- This is the best time to "turk kang" us.
We were informed to get buoyancy float as he would start training with it and also this coming Sunday sea swim. We were told to go at 8am as he will be doing sea swim fundamental for the new swimmers for 1 hr and the actual training will start after that. I was given a nice Yellowfish T. There will be no training next next week as it is a Good Friday, great timing I thought because I am going to Batam staying over from Friday morning to Sat evening for golfing.
Well it was another interesting training and I felt that my stroke was improving.
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Drill side kick - 100m+100m - purposes was to stabilize hip rotation while swimming FC.
Drill sculling - 100m + 100m with return EZ FC swim- this was very tough as we needed to hold our breath in water as we did the hand sculling. It was very tiring on the hand too. I did not do it correctly last week, but I got the right motion tonight. The purposes was to ensure that we could get the feel-of-catching the water. I found myself gasping constantly and panting hard. I needed to get my breathing rhythm right for this drill.
We also did a combine stroke swim, that was 50m BS and 50mFC (2x) This was to ensure that exercise different part of our muscles. Coach corrected some swimmer's BS.
Tonight Coach Lim introducing something new to us, the Friday grp. He said that he has done it on Tuesday grp and it was quite chaotic. He wanted us to swim 50m+100m speed swim. Each swimmers from each lane would start to upon his Signal, and closely followed by the next swimmer. And we have to swim as fast as we could with 70 to 80% of correct stroke. It was quite different from sprint swimming. We had a very short rest after each 50m and 100m swim, we started the swim again upon his signal. We did 50m+100m (3x), and that amount to 450m (9 solid laps). I stopped and caught my breath after each lap in the 100m swim too. I hope the next time I would not need to stop in the 100m lap.
We then did 2x200, 1x100m EZ swim 100% focusing on stroke. I was also trying to work on my breathing. Finally we did a 5 min treading water in the middle of the pool. I did not know this was so difficult until tonight. While treading, we were told lift up one hand, then both hand, both hand by the side. The difficult was to tread with only the hand with legs cross, I sunk in this hahaha!!! Coach said jokingly:- This is the best time to "turk kang" us.
We were informed to get buoyancy float as he would start training with it and also this coming Sunday sea swim. We were told to go at 8am as he will be doing sea swim fundamental for the new swimmers for 1 hr and the actual training will start after that. I was given a nice Yellowfish T. There will be no training next next week as it is a Good Friday, great timing I thought because I am going to Batam staying over from Friday morning to Sat evening for golfing.
Well it was another interesting training and I felt that my stroke was improving.
.
Friday, April 3, 2009
2nd April 2009 Thursday, Bad Cough But A Good Slow Run
Still having bad cough and not fully recovered, but unwilling to skip tonight run -- equal to Lucille, the Grumbler.. hahahaha.!!! I think she knows too well about me when doing short run that slow is no go for me. Anyway she allowed me only after I promised her that I would do a slow slow jog. Hmm, this cough had already been bugging me for one week. I do not intend to wait for it to go away before I start running again; not too sure how long more it will bug me, can't wait for ever. She too was not fully recovered so she skipped her gym workout again.
Tonight run was a 14km run from MF-Queen Way-PortDown-Bouna Vista-Queentown-Depot-MF. I started off very slowly, and sadly seeing all other runners passed me within the few 3 to 4 km. I thought I would be the last runner tonight until I saw Shirley and Wong at the traffic light before entering Portdown road. Shirley and Wong have always been good running buddies as their run were always easy, slow, very comfortable and enjoyable. And with their company, Lucille would be rest assured this would be my slow jog. With their pace we could even chit chat and crack joke. Shirley slowed down along Depot road and Wong waited, and for me as I was feeling comfortable, I kept with the slow speed and continued.
Tonight run was nice, relax and very comfortable, and I wondered when was the last time I have enjoyed this kind of short run. I have always been running fast and hard to prepared for 70.3 for the last few months.
Nice run, my 2 buddies!!! I have enjoyed both of your company....!! Thanks!!
.
Tonight run was a 14km run from MF-Queen Way-PortDown-Bouna Vista-Queentown-Depot-MF. I started off very slowly, and sadly seeing all other runners passed me within the few 3 to 4 km. I thought I would be the last runner tonight until I saw Shirley and Wong at the traffic light before entering Portdown road. Shirley and Wong have always been good running buddies as their run were always easy, slow, very comfortable and enjoyable. And with their company, Lucille would be rest assured this would be my slow jog. With their pace we could even chit chat and crack joke. Shirley slowed down along Depot road and Wong waited, and for me as I was feeling comfortable, I kept with the slow speed and continued.
Tonight run was nice, relax and very comfortable, and I wondered when was the last time I have enjoyed this kind of short run. I have always been running fast and hard to prepared for 70.3 for the last few months.
Nice run, my 2 buddies!!! I have enjoyed both of your company....!! Thanks!!
.
Wednesday, April 1, 2009
31st Mar 2009, Tuesday - MF Speed Work at Queen Town
Indeed quite disappointing; I really like to do tonight speed work in the stadium but not able to, as I was still not fully recovered from my bad cough. Lucille has insisted that I refrained from running for at least a few more days. I ensured her that tonight it would my slow jog.
Having missed last Sunday LSD and Thursday run, and also not been doing long run regularly for the last 3 weeks after my business trip, I needed to sweat out. I did a slow run from MF to Queen Town stadium, and did 20 laps - 400m run in the stadium - then back to MF. After the run, I was wondering if it was really a slow jog, as I did a consistent 6min/km pace, at some point I sped up. I did not feel strong in this run, must be the medicine and the cough that affect the lung badly. Feeling weak and very tired after the run. Nevertheless, it was nice to catch up with some of the runners during the run and after the run. I had dinner with them too since I did not need to pick up Lucille from her Gym workout. Rarely I could have dinner with the MF runner.
MF to stadium = approx. 4km
Stadium = 20laps x400m = 8km
Stadium back = approx. 4km
Total 1hr 30min.
I hope to be fully recovered soon so that I can start preparing for my next up coming events, and most importantly Lucille has a peace of mind when I train.
.
Having missed last Sunday LSD and Thursday run, and also not been doing long run regularly for the last 3 weeks after my business trip, I needed to sweat out. I did a slow run from MF to Queen Town stadium, and did 20 laps - 400m run in the stadium - then back to MF. After the run, I was wondering if it was really a slow jog, as I did a consistent 6min/km pace, at some point I sped up. I did not feel strong in this run, must be the medicine and the cough that affect the lung badly. Feeling weak and very tired after the run. Nevertheless, it was nice to catch up with some of the runners during the run and after the run. I had dinner with them too since I did not need to pick up Lucille from her Gym workout. Rarely I could have dinner with the MF runner.
MF to stadium = approx. 4km
Stadium = 20laps x400m = 8km
Stadium back = approx. 4km
Total 1hr 30min.
I hope to be fully recovered soon so that I can start preparing for my next up coming events, and most importantly Lucille has a peace of mind when I train.
.
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