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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Thursday, June 18, 2009
Wednesday, June 17, 2009
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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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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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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Wednesday, June 10, 2009
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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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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Sunday, June 7, 2009
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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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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Saturday, June 6, 2009
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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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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Friday, June 5, 2009
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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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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Monday, June 1, 2009
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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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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