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!!!
.
Wednesday, May 27, 2009
Sunday, May 24, 2009
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.
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.
'
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.
.
Saturday, May 23, 2009
22th May 2009 Friday. My 7th YF Swim; I Was Moved To Lane 3 - Longer and Harder Swim
On last Friday 15th May YF training, while still swimming in lane 2; coach told me that I was his 4th swimmer in the lane 3. A lane for faster swimmers who will have to swim more laps than in lane 1 and 2. I was actually hoping that he would not move me to lane 3; reason being I have just begun to be in this comfort zone.
I arrived the pool quite early this evening and after 200m warm up swim + 2 x 25m flutter kick with buoy, Coach told me that he moved me to lane 3; I thought of requesting to stay on lane 2 but decided to take the challenge for harder and longer training. Any way I don't have a choice.
It turned out to be my most tiring YF swim ever since I took up the class. We started the training with various drills with pull buoy; sculling 2x50m, flutter kick 2x 50m, side kick 2 x50m' he introduced back stroke kick hugging the PB (2 x25m) which I had problem with this particular drill as this was my first time doing back stroke flutter kick. This was not easy for me at all, I literally sank while doing it but this drill was very useful for FC. Definitely need to do more on this drill.
After the 1 hour drill, Coach told us that tonight we would do hard swim, and having all eyes stared at him, he repeated with a smile:- "just a little hard only". Contrarily it was not a little hard, but was hard. We did so many sets that I could not even remember how many we have done.
.
I arrived the pool quite early this evening and after 200m warm up swim + 2 x 25m flutter kick with buoy, Coach told me that he moved me to lane 3; I thought of requesting to stay on lane 2 but decided to take the challenge for harder and longer training. Any way I don't have a choice.
It turned out to be my most tiring YF swim ever since I took up the class. We started the training with various drills with pull buoy; sculling 2x50m, flutter kick 2x 50m, side kick 2 x50m' he introduced back stroke kick hugging the PB (2 x25m) which I had problem with this particular drill as this was my first time doing back stroke flutter kick. This was not easy for me at all, I literally sank while doing it but this drill was very useful for FC. Definitely need to do more on this drill.
After the 1 hour drill, Coach told us that tonight we would do hard swim, and having all eyes stared at him, he repeated with a smile:- "just a little hard only". Contrarily it was not a little hard, but was hard. We did so many sets that I could not even remember how many we have done.
For lane 3 we did 4 to 5 x 100m slow to hard swim. ( between 2.10 to 2.28min ) in between mixed with 3 to 4 x 300m ( laps between 7.20min to 7.46min). Finally we did 4 to 5 x 50m sprint swim (approx 60sec).
After the swim I could feel my arms were aching badly. Nevertheless, I was happy to be "promoted" to lane 3 where I could improve further and increase my intensity in the swim..
Wednesday, May 20, 2009
19th May 2009, Tuesday. Flutter kick and catch-up drill with pull buoy.
I decided to skip MF hill training tonight due to some strain on the muscle and bone around the back of my right knee so I thought it would be good to rest my leg and more over Passion Run is on this Sunday. Anyway swimming helps in recovery too. Since not running, I decided to leave office late to clear as much work as possible; arrived MF pool at 7.45pm.
Enough focus on hand entry in the last few swim practices, so tonight decided to fully concentrate on my flutter kick. I started with a 100m slow warm-up swim w/o pull buoy, followed by the 100m flutter kick with hand on buoy. I tried the kick with bilateral breathing thru body rotation, but I started the kick too fast on the first 2 laps; it tired me out actually; pant pant pant. So I slowed down a little on the rest of other sets.
I noticed I took approx 2 min+ per lap, it means roughly equivalent to 2 laps for normal swim. I decided to gauge 2 laps as a set to take some breather, quite similar to 1x200m normal swim in term of timing. I focused on my kick practice to rhythmise with the bilateral breathing thru body rotation. The next drill was flutter kick with catch-up drill -hand 0n pull buoy.
1x100m warm up swim
2 sets x100m flutter kick - hand on buoy drill
2 sets x100m flutter kick with catch up drill - hand on pull buoy
Repeated above;
2 sets x 100m flutter kick - hand on buoy drill
2 sets x 100m flutter kick with catch up drill - hand on pull buoy
Wow!! 16 laps of flutter kick drill, amd drills were tough.
Tonight the pool was not crowded, therefore did not expect any collision with any swimmers. Alas, still collided with a swimmer coming in the wrong direction. Hello swim CCW please, CCW in your own lane please.....!
Good work out, kind of enjoying it; though could feel my leg was so so tired; I have a pair of 'agar-agar' leg after the all these drill. I know I still need to focus on these drill in the next few weeks of practice.
.
Enough focus on hand entry in the last few swim practices, so tonight decided to fully concentrate on my flutter kick. I started with a 100m slow warm-up swim w/o pull buoy, followed by the 100m flutter kick with hand on buoy. I tried the kick with bilateral breathing thru body rotation, but I started the kick too fast on the first 2 laps; it tired me out actually; pant pant pant. So I slowed down a little on the rest of other sets.
I noticed I took approx 2 min+ per lap, it means roughly equivalent to 2 laps for normal swim. I decided to gauge 2 laps as a set to take some breather, quite similar to 1x200m normal swim in term of timing. I focused on my kick practice to rhythmise with the bilateral breathing thru body rotation. The next drill was flutter kick with catch-up drill -hand 0n pull buoy.
1x100m warm up swim
2 sets x100m flutter kick - hand on buoy drill
2 sets x100m flutter kick with catch up drill - hand on pull buoy
Repeated above;
2 sets x 100m flutter kick - hand on buoy drill
2 sets x 100m flutter kick with catch up drill - hand on pull buoy
Wow!! 16 laps of flutter kick drill, amd drills were tough.
Tonight the pool was not crowded, therefore did not expect any collision with any swimmers. Alas, still collided with a swimmer coming in the wrong direction. Hello swim CCW please, CCW in your own lane please.....!
Good work out, kind of enjoying it; though could feel my leg was so so tired; I have a pair of 'agar-agar' leg after the all these drill. I know I still need to focus on these drill in the next few weeks of practice.
.
Tuesday, May 19, 2009
18th May 2009, Monday. Certainly Front Crawl Technique Has Improved
This evening I continued my swim practice on my hand entry again. I started with a 100m warm up swim before I went for my 30 laps with pull buoy again.
Following was the timing and certainly there was improvement as compared to last Monday, timing as follows, all the 3 sets were below 13m20sec:-
1st set - 12m 04s, (ave 1m 12.4 s per lap)(rest 30 sec)
2nd set -12m 22s, (ave 1 m 14.2s per lap)(rest 1m 30s)
3rd set - 12m 54s (ave 1m 17.4s per lap).
I also calculated strokes per lap; ave 60stroke per lap, so for 30 laps, it was 1800 stroke for both arm; and 900 stroke per arm, wow no wonder, my arm always so tired after each swim. Have to work harder because Half IM is 38laps, 2280 stroke for both arm. So if one can swim efficiently, then theoretically he should be swimming with less stroke with longer stroke length and lesser effort.
I think it is time that I focus on my kick. Planned to skip hill training and swim tomorrow.
.
Sunday, May 17, 2009
17th May 2009, Sunday. My 4th YF Sea Swim Incoporated With Lazy Brick Training. Jelly Fish attacked Yellow Fish
This morning I headed to F2 ECP for my 4th YF sea swim. Melvin Jur joined us too. The training started punctually at 8am as usual. After Coach David gave a short brief, sorted out and reconfirmed all swimmers into respective group; gp 1 and 2 fastest swimmers (more seasoned swimmers), grp 3 moderate speed swimmers and grp 4 slow swimmers. Melvin, PS and I were were in gp 3. Grp 1,2 and 3 swam a bigger loop marked by 4 orange buoys and approx 320m, gp 4 swam a smaller loop marked by 3 white smaller buoys and approx 150m.
We started our swim with a loop of slow warm up swim. Next set of training was longer slow swim; grp 1 and 2- 3loops, grp 3 - 2 loops and grp 4 -2 small loop. Many swimmers ran into trouble in this set as most, included PS, Melvin and I were all stung by jelly fishes. Jelly fish attacked Yellow Fish. I was attacked on my left hand and it happened at the 1st loop approaching the second buoy. This was my first time stung by jelly fish, and the pain was like thousand of tiny needles poking on the skin, not exactly needle and pin sort of feeling but more painful than that. The pain lasted thru out the training. I reminded myself to bring along vinegar in the next sea swim. Coach Lim left it to individual to decide if we would like to continue and it seemed that no one backed out; wow what a bunch of brave yellow fishes.
The 3rd and 4th sets were 1 loop with increased swim speed intensity at subsequent loop. I managed to clock the time for both sets, 10min+ few sec (which made me think that the distance could be 350m,= 7 lap pools), no bad as a non seasoned sea swimmer, I guessed. I also felt that I was not panting as much after each set compared to the last 3 sea swim; I think I was getting use and more familiar to this sea swim. I remembered in my last few sea swims, I was alway uttering breathlessly after each set; pant, pant, pant.
We ended the swim with relay competition by divided into 8 gp with 5 swimmers. I was in the 7th gp 3rd swimmer. We were told to swim the smaller loop around the 3 white buoys. My first 2 swimmers did quite well, came in 2 and 5 spot respectively, but blurred me, DQ my team because I unknowingly swam passed only 2 buoys, that means I took shot cut hehehe. After the first buoy, I headed for the the 3rd buoy which I thought was the 2nd buoy. Bad navigation haha!!Fortunately there were no prizes for this race or else my team mates would "kill" me. Anyway all enjoyed the relay challenge as all swam in the spirit of speed. We end the swim at 9.45am.
After the swim Melvin and I discussed what should we do next, and since we have already brought our bikes along, we kept to our plan to bike, and for me I was planing to bike 40 km and run 8 - 10km. It was a lazy brick as we took our own sweet time to get ready for the ride. We started the ride at 10.15am with 30min-transition haha!! As I was not so familiar of the distance in the ECP I agreed with Melvin to only to cycle up along Coastal Coast Rd and headed up to Changi Village and back. I tried to maintain at 30 km/hr thru out the ride to made this training fruitful but just to lazy and only occasionally got to 30km/hr. I noticed Melvin was very fast. We made a u turn at one of the car park at coastal rd, and the total distance was 28.5km.
As Melivn called it a day, I put on my running shoes and ran toward Fort Rd intended a 1o km run. Again, another long lazy transition. I started the run at 11.55am when the sun was blazing hot. I u turned after 30 min with a running speed guided by my HRM. Was trying to push up t0 150 to 154 bpm, but was lazy to push my self HR of above 15o bpm. Only on the return route that I maintained at 152 to 154 bpm and push up to 158 bpm at my last km. My timing was 61min with a 2+ min including rest at the u turn point and refueling isotonic drink. When I finished this run in the hot blazing sun, I could not wait to buy a ice-cold bottle of mineral and sprinkler myself. "Shiok man", feeling great with those ice cold water flowing down my body. And by then, my tummy was also screaming for food; as I only took 2 breads and 2 packet of coffee for breakfast in the morning.
A well spent Sunday for endurance training and guess what; I have fallen fall in love with this East Coast Park. How nice would it be if there is a permanent distance -buoy marker in the sea that we can do brick training here in other sunday, right Melvin Jr?; who will propbably saying I " siao liao" (crazy already). Right Melvin Jr??
.
We started our swim with a loop of slow warm up swim. Next set of training was longer slow swim; grp 1 and 2- 3loops, grp 3 - 2 loops and grp 4 -2 small loop. Many swimmers ran into trouble in this set as most, included PS, Melvin and I were all stung by jelly fishes. Jelly fish attacked Yellow Fish. I was attacked on my left hand and it happened at the 1st loop approaching the second buoy. This was my first time stung by jelly fish, and the pain was like thousand of tiny needles poking on the skin, not exactly needle and pin sort of feeling but more painful than that. The pain lasted thru out the training. I reminded myself to bring along vinegar in the next sea swim. Coach Lim left it to individual to decide if we would like to continue and it seemed that no one backed out; wow what a bunch of brave yellow fishes.
The 3rd and 4th sets were 1 loop with increased swim speed intensity at subsequent loop. I managed to clock the time for both sets, 10min+ few sec (which made me think that the distance could be 350m,= 7 lap pools), no bad as a non seasoned sea swimmer, I guessed. I also felt that I was not panting as much after each set compared to the last 3 sea swim; I think I was getting use and more familiar to this sea swim. I remembered in my last few sea swims, I was alway uttering breathlessly after each set; pant, pant, pant.
We ended the swim with relay competition by divided into 8 gp with 5 swimmers. I was in the 7th gp 3rd swimmer. We were told to swim the smaller loop around the 3 white buoys. My first 2 swimmers did quite well, came in 2 and 5 spot respectively, but blurred me, DQ my team because I unknowingly swam passed only 2 buoys, that means I took shot cut hehehe. After the first buoy, I headed for the the 3rd buoy which I thought was the 2nd buoy. Bad navigation haha!!Fortunately there were no prizes for this race or else my team mates would "kill" me. Anyway all enjoyed the relay challenge as all swam in the spirit of speed. We end the swim at 9.45am.
After the swim Melvin and I discussed what should we do next, and since we have already brought our bikes along, we kept to our plan to bike, and for me I was planing to bike 40 km and run 8 - 10km. It was a lazy brick as we took our own sweet time to get ready for the ride. We started the ride at 10.15am with 30min-transition haha!! As I was not so familiar of the distance in the ECP I agreed with Melvin to only to cycle up along Coastal Coast Rd and headed up to Changi Village and back. I tried to maintain at 30 km/hr thru out the ride to made this training fruitful but just to lazy and only occasionally got to 30km/hr. I noticed Melvin was very fast. We made a u turn at one of the car park at coastal rd, and the total distance was 28.5km.
As Melivn called it a day, I put on my running shoes and ran toward Fort Rd intended a 1o km run. Again, another long lazy transition. I started the run at 11.55am when the sun was blazing hot. I u turned after 30 min with a running speed guided by my HRM. Was trying to push up t0 150 to 154 bpm, but was lazy to push my self HR of above 15o bpm. Only on the return route that I maintained at 152 to 154 bpm and push up to 158 bpm at my last km. My timing was 61min with a 2+ min including rest at the u turn point and refueling isotonic drink. When I finished this run in the hot blazing sun, I could not wait to buy a ice-cold bottle of mineral and sprinkler myself. "Shiok man", feeling great with those ice cold water flowing down my body. And by then, my tummy was also screaming for food; as I only took 2 breads and 2 packet of coffee for breakfast in the morning.
A well spent Sunday for endurance training and guess what; I have fallen fall in love with this East Coast Park. How nice would it be if there is a permanent distance -buoy marker in the sea that we can do brick training here in other sunday, right Melvin Jr?; who will propbably saying I " siao liao" (crazy already). Right Melvin Jr??
.
Saturday, May 16, 2009
15th May 2009, Friday. My 6th YF Swim; Coach commented:- "You are my 4th swimmer in lane 3!"
Tonight was my 6th YF swim. Again I was grouped into my usual lane 2 and 3rd swimmer. Was a little late so skipped the swam up swim.
As usual we began with a hour of drill. I was getting used to all the drill now; I should be as this was my 6th training with him now.
Tonight, seemed to have few new swimmers in lane one who have a little problem keeping to their own lane and swam CCW, just like me when I started my lesson with them. Occasionally heard coach poking fun saying "Hey keep to your own lane, you wouldn't want to hit against Henry; right? see he is so big size". Hey coach you meant fat is it? hahaha! OK I took it as a compliment. During the drill, I was slowly shifted by coach to 1st swimmer, means what? I was getting faster. doubt
Undoubtedly a sure compliment from him tonight was during our 3 sets of 200m long swim, he commented after my 2nd set;" Hey, have you been swimming?" I told him that I have been working hard on my hand entry since the last time he corrected me and he continued:- "Hey, the speed you are going, you are my 4th swimmer in lane 3" and he put his thumb up to me and said smilingly; "good, just try to keep your head up a bit, speed up your recovery stroke will help. (apparently lane 3 are all for fast and seasoned swimmer with well polished stroke).
Yes I have improved and was fast, my 3 x200m timing was around 5 min - 5min 15sec. But really; fast was not in my mind, what I wanted was slow but swim efficiently with good glide. I noticed that I was also not panting so hard like before after each set of swim.
We also did; lost count; I think 6 to 7 set 50m sprint, I recorded only the last 2 laps that my timing was slightly over 1min, and the rest were between 55 - 58 sec. Well done, your effort and training paid off. The swim ended with threading water which most swimmers dislike, I supposed, but coach did explain the importance.
.
As usual we began with a hour of drill. I was getting used to all the drill now; I should be as this was my 6th training with him now.
Tonight, seemed to have few new swimmers in lane one who have a little problem keeping to their own lane and swam CCW, just like me when I started my lesson with them. Occasionally heard coach poking fun saying "Hey keep to your own lane, you wouldn't want to hit against Henry; right? see he is so big size". Hey coach you meant fat is it? hahaha! OK I took it as a compliment. During the drill, I was slowly shifted by coach to 1st swimmer, means what? I was getting faster. doubt
Undoubtedly a sure compliment from him tonight was during our 3 sets of 200m long swim, he commented after my 2nd set;" Hey, have you been swimming?" I told him that I have been working hard on my hand entry since the last time he corrected me and he continued:- "Hey, the speed you are going, you are my 4th swimmer in lane 3" and he put his thumb up to me and said smilingly; "good, just try to keep your head up a bit, speed up your recovery stroke will help. (apparently lane 3 are all for fast and seasoned swimmer with well polished stroke).
Yes I have improved and was fast, my 3 x200m timing was around 5 min - 5min 15sec. But really; fast was not in my mind, what I wanted was slow but swim efficiently with good glide. I noticed that I was also not panting so hard like before after each set of swim.
We also did; lost count; I think 6 to 7 set 50m sprint, I recorded only the last 2 laps that my timing was slightly over 1min, and the rest were between 55 - 58 sec. Well done, your effort and training paid off. The swim ended with threading water which most swimmers dislike, I supposed, but coach did explain the importance.
.
Wednesday, May 13, 2009
12th May 2009, Tuesday. Labrador Hill Run - 7 loops of 1.2km
It has been quite some time since I last ran Labrador hill. Our deal was to run below 1 hr for 7 loops, and knowing that I was weak in hill run, my own deal was refrain from walking no matter what.
Started my 1st two loop too fast as tried pacing Mrs Teng-to-be. Felt my legs were too heavy on the up slope and insisted that I would not stop to walk, but I faded my run to walk a few steps on my 6th loop, and there goes the saying the will is strong but the flesh is weak, hehehe, ya for tonight. I think I have pushed very hard for tonight hill run, I felt a little cramp on both calf muscle on the way back to club, strangely this has never happened before. Anyway, it was a good run and training. Enjoyed it!
Timing:-
1st - 7.45m
2nd -8.06m
3rd-8.33m
4th-8.27m
5th-8.37m
6th & 7th-17.15m ( took a drink & pee break at 7th loop- 30sec)
Total time = 58m 43s (Total distance = 8.4km)
Club to Labrador - approx. 16min
Labrador to Club - approx. 15min
.
Started my 1st two loop too fast as tried pacing Mrs Teng-to-be. Felt my legs were too heavy on the up slope and insisted that I would not stop to walk, but I faded my run to walk a few steps on my 6th loop, and there goes the saying the will is strong but the flesh is weak, hehehe, ya for tonight. I think I have pushed very hard for tonight hill run, I felt a little cramp on both calf muscle on the way back to club, strangely this has never happened before. Anyway, it was a good run and training. Enjoyed it!
Timing:-
1st - 7.45m
2nd -8.06m
3rd-8.33m
4th-8.27m
5th-8.37m
6th & 7th-17.15m ( took a drink & pee break at 7th loop- 30sec)
Total time = 58m 43s (Total distance = 8.4km)
Club to Labrador - approx. 16min
Labrador to Club - approx. 15min
.
Tuesday, May 12, 2009
11th May 2009, Monday. Great Improvement - 3 x 10 laps < 13m 20sec each set
Went for swimming at MF Safra. The pool was not so crowded at the beginning about 7.15pm but was quite packed after my 1st set of 10 laps. Tonight I trained hand-water-entry again with pull buoy, hopefully it would sink down into my sub-consciousness. Cool man!, there was improvement in the 3 sets of 10 laps; timing as follows:-
1st set - 12m 34s (rest 1-1/2min) (ave 1min 15.4sec per lap)
2nd set -12m 54s (rest 1-1/2 min) (ave 1 min 17.4sec per lap)
3rd set - 13m 18s (ave 1min 19.8sec per lap)
These timings mean 1lap < 1min 20 sec. Why concentrate < 1min 20sec per lap as a bench mark? It is the qualifying time to participate in Sing Biathlon which I have always thought I can never make it. 30 lap for 40 min, ave 1 lap 1min 20sec. Tonight timing proved I am close to achieving it, even though I was using a pull buoy for the training for the time being.
My next phase of concentration will be my rhythmical flutter kick, may be will start this training on my own after the next couple of week. Mean time will still concentrate on water entry and arm stretch for the couple of swim. Hopefully the near-perfect-stroke of catch, pull, push and recovery would be into the sub consciousness.
Tonight, deliberately not to watch out for on coming "human traffic", I mischievously swam continuously looking down into the pool and swam CCW in my lane, just to see how many collision would there be, or better still let other avoid collision with me. Sound like I own the pool hehe!! I collided head to head 2 to 3 time with swimmers whom could not swim CCW on their own lane. Hopefully these swimmers would learn to swim correctly soon, quite mean, right? haha! Hey I might be banned in the pool totally.
After my swim, I did what I like best, sit down to watch others swim, clocking others' lap timing, identify their mistake and learn from those who were swimming gracefully. Yes we do learn from others by observing.
.
1st set - 12m 34s (rest 1-1/2min) (ave 1min 15.4sec per lap)
2nd set -12m 54s (rest 1-1/2 min) (ave 1 min 17.4sec per lap)
3rd set - 13m 18s (ave 1min 19.8sec per lap)
These timings mean 1lap < 1min 20 sec. Why concentrate < 1min 20sec per lap as a bench mark? It is the qualifying time to participate in Sing Biathlon which I have always thought I can never make it. 30 lap for 40 min, ave 1 lap 1min 20sec. Tonight timing proved I am close to achieving it, even though I was using a pull buoy for the training for the time being.
My next phase of concentration will be my rhythmical flutter kick, may be will start this training on my own after the next couple of week. Mean time will still concentrate on water entry and arm stretch for the couple of swim. Hopefully the near-perfect-stroke of catch, pull, push and recovery would be into the sub consciousness.
Tonight, deliberately not to watch out for on coming "human traffic", I mischievously swam continuously looking down into the pool and swam CCW in my lane, just to see how many collision would there be, or better still let other avoid collision with me. Sound like I own the pool hehe!! I collided head to head 2 to 3 time with swimmers whom could not swim CCW on their own lane. Hopefully these swimmers would learn to swim correctly soon, quite mean, right? haha! Hey I might be banned in the pool totally.
After my swim, I did what I like best, sit down to watch others swim, clocking others' lap timing, identify their mistake and learn from those who were swimming gracefully. Yes we do learn from others by observing.
.
Monday, May 11, 2009
9th May 2009 Saturday. More Swim
Saturday is always our (Lucille and I) golfing day but due to mother's day (Lucille's mom) dinner celebration and late night on Friday we decided to skip golf. How ever just cannot resist not having golf, I went to SSC driving range in the early afternoon to practice my swing and brush up my chipping till to 3pm. Pick up Lucille and the boys to go to her mom place, and while waiting for dinner time at 7.30pm I went to MF Safra for a swim. I was planing to Toa Payoh Safra which was nearer to Lucille's mom place, but was informed that there was no 50m laps pool.
I did 3 x 10 laps FC with pull buoy, 13.15min, 14.00min and 14.40min. After that, did 2 x 200m (below 5.30min) swim without pull buoy and 2 x 50m ( 1.07min) sprint. The pool was also crowded and had to maneuver my swim not to crash with other swimmers. Again, encountered another "irritating butterfly". I stopped my swim closed to 7pm.
I was nearly locked out at the pool, outside the gym because it closed at 7pm as it was not only Sat but a public holiday. Normal Saturday closed much later than 7pm.
We celebrated the dinner at Sakura , a buffet dinner. Wow to much food, over ate........!! A long long ride + brick was a must on Sunday, I thought..!!
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I did 3 x 10 laps FC with pull buoy, 13.15min, 14.00min and 14.40min. After that, did 2 x 200m (below 5.30min) swim without pull buoy and 2 x 50m ( 1.07min) sprint. The pool was also crowded and had to maneuver my swim not to crash with other swimmers. Again, encountered another "irritating butterfly". I stopped my swim closed to 7pm.
I was nearly locked out at the pool, outside the gym because it closed at 7pm as it was not only Sat but a public holiday. Normal Saturday closed much later than 7pm.
We celebrated the dinner at Sakura , a buffet dinner. Wow to much food, over ate........!! A long long ride + brick was a must on Sunday, I thought..!!
.
Saturday, May 9, 2009
8th May 2009 Friday. My 5th YF Pool Swim-King Henry You Go First.
Tonight was my 5th YF pool swim. It appeared that my effort paid off after training on my own to correct my mistake that was "hand entering water during recovery stroke". With correct hand entry it reduced drag, and thus tonight I was gliding fast with slow stroke. Having said that I was also attempting to be conscious on the pull and push. During our long slow swim, I was initially 5th swimmer but after 1st lap coach shifted me to 4th swimmer, and after the end of the 1st set of 200m, coach called out to me" King Henry, you go first as 1st swimmer", a compliment I believe. He must have noticed that I closed up the front swimmer too soon that I have to stop several time. He commented that I could soon go to lane three (a lane for faster swimmer), but may be not so soon, I still need to brush up my stroke.
I enjoyed tonight drill. We did longer lap drill which was something that I like. I felt I was getting use to all the drill being introduced. I particularly like side kick although it was very tiring, and something I like to improve on. Perhaps this week during my own training I focus on this. Hopefully, all my focus in each particular motion will be in my sub-consciousness.
The long slow swim was 3x 200m, 1x100m, 2 x (25m sprint follow by relax front crawl). Before the swim end we did threading water, it seemed that most swimmers dislike this part of the training.
After the swim, I rushed off to my niece Pauljean 21st birthday at One Degree 15 Sentosa Cove.
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I enjoyed tonight drill. We did longer lap drill which was something that I like. I felt I was getting use to all the drill being introduced. I particularly like side kick although it was very tiring, and something I like to improve on. Perhaps this week during my own training I focus on this. Hopefully, all my focus in each particular motion will be in my sub-consciousness.
The long slow swim was 3x 200m, 1x100m, 2 x (25m sprint follow by relax front crawl). Before the swim end we did threading water, it seemed that most swimmers dislike this part of the training.
After the swim, I rushed off to my niece Pauljean 21st birthday at One Degree 15 Sentosa Cove.
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Friday, May 8, 2009
7th May 2009 Thursday, Slow Recovery Run, Reserve Energry for Friday Swim
I have decided to go for a very slow recovery run. Quite a disappointment to have missed Tuesday easy run in MF due to work and dinner with customers. I also try not to strain my leg too much because of tomorrow YF training.
I did a 6km (thru Morse road to MF hill, then down to Kampong Bahru back to MF) + 5 km loop(thru harbour front and back to MF). Total time 65min, it was a slow and easy run without pushing myself too much. Nevertheless felt the legs were so heavy due to the 32km Sunday Pandan Reservoir run.
During this run, many thoughts gone thru my mind; calculating how many weeks before the Desaru HIM, planning time and day for my training for this key event, recalling what are the upcoming events that I have signed up. Wow! it will be a busy months - May passion run and Sundown Marathon; June Phuket Marathon but not sure if still possible to run in Phuket, July Port Dickson tri, wow really a busy busy months for multi sport. I was also thinking how to incorporate these events into my training. More importantly is to plan for more time in swimming, an area that I need a lot of improvement and to improve fast; need to plan other days or other part of the day to swim instead of Wednesday evening whereby the pool is so crowded that always bump onto other swimmers, without able to swim peacefully. It was good to put some thought and get organised as work is also getting stressful, with limited time to train to be ready for Desaru HIM on 1st Aug. The thought of "What should I do for training this Sat (no golfing) and Sun........." also came to this training-organisation-mode!!
I finished my run at the same time with MF runners who did 6 loops of MF hill, and already looking forward to tomorrow YF swim. Happy training!!!
.
I did a 6km (thru Morse road to MF hill, then down to Kampong Bahru back to MF) + 5 km loop(thru harbour front and back to MF). Total time 65min, it was a slow and easy run without pushing myself too much. Nevertheless felt the legs were so heavy due to the 32km Sunday Pandan Reservoir run.
During this run, many thoughts gone thru my mind; calculating how many weeks before the Desaru HIM, planning time and day for my training for this key event, recalling what are the upcoming events that I have signed up. Wow! it will be a busy months - May passion run and Sundown Marathon; June Phuket Marathon but not sure if still possible to run in Phuket, July Port Dickson tri, wow really a busy busy months for multi sport. I was also thinking how to incorporate these events into my training. More importantly is to plan for more time in swimming, an area that I need a lot of improvement and to improve fast; need to plan other days or other part of the day to swim instead of Wednesday evening whereby the pool is so crowded that always bump onto other swimmers, without able to swim peacefully. It was good to put some thought and get organised as work is also getting stressful, with limited time to train to be ready for Desaru HIM on 1st Aug. The thought of "What should I do for training this Sat (no golfing) and Sun........." also came to this training-organisation-mode!!
I finished my run at the same time with MF runners who did 6 loops of MF hill, and already looking forward to tomorrow YF swim. Happy training!!!
.
Thursday, May 7, 2009
6th May 2009 Wednesday. Time to get back swimming and work on hand entering water on recovery stroke.
Should I go for a recovery run or swimming? Still could not decide even at the end of the day. But as it has been 10 days since I last swim on 24th April's YF swim, and recalling the mistake in my stroke as noted by my YF coach that I decided to swim, to work on the mistake which was hand entering water during recovery stroke.
I began swimming with pull buoy, 10 laps, slow and easy swim; fully focused on my hand entering water avoiding side entering. I noticed in order to do correctly and effortlessly, side turning was important as I could lift my whole hand higher, above water. After the 1st 10 laps, took couple of minute of breather, I did another 10 laps, followed by a few laps of swim without pull buoy.
Tonight, the pool was again very crowded. Swimmers crossing lanes and I was wondering when would they know how to swim CCW around the black line marker in an orderly manner. And again there was one swimmer swimming butterfly splashing water noisily all over the pool. Worst still the spot light at one end of the pool (near to the gym) was not working; may be it was not malfunction, it could be shut off for the scuba diving training. Anyway it made swimming very difficult.
Hmm, I must plan to swim on other day or other part of the day. Perhaps, swim during my lunch time and definitely it will be a near-to-empty pool. Ok will try one of these days.
.
I began swimming with pull buoy, 10 laps, slow and easy swim; fully focused on my hand entering water avoiding side entering. I noticed in order to do correctly and effortlessly, side turning was important as I could lift my whole hand higher, above water. After the 1st 10 laps, took couple of minute of breather, I did another 10 laps, followed by a few laps of swim without pull buoy.
Tonight, the pool was again very crowded. Swimmers crossing lanes and I was wondering when would they know how to swim CCW around the black line marker in an orderly manner. And again there was one swimmer swimming butterfly splashing water noisily all over the pool. Worst still the spot light at one end of the pool (near to the gym) was not working; may be it was not malfunction, it could be shut off for the scuba diving training. Anyway it made swimming very difficult.
Hmm, I must plan to swim on other day or other part of the day. Perhaps, swim during my lunch time and definitely it will be a near-to-empty pool. Ok will try one of these days.
.
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