Henry Tan G C

7th Sept 2010 Tuesday; Swimming at MF 80 laps

2010-09-08T18:48:00.004+08:00

Last week end was the Charity B N B 320km ride from Kota Tinggi-Kuala Rompin-Kota Tinggi over 2 days. All cyclists ( about 95 of us) and volunteers assembled at West Coast Mac Donald at 5.30am on Saturday morning; and after loading the bikes into 4 coaches; we set off to Kota Tinggi with 4 support cars. We rolled out from Kota Tinggi at 9.30am.

The distance from Kota Tinggi to Kuala Rompin was 160km ( approx 157km to be exact), stayed one night at Kuala Rompin Resort and then we started off the ride on Sunday morning at 7.30am on the return route of 160km again. I have succesfully completed the 2 rides. For each ride of 160km, I took 6-1.2 hrs with total break time of approx 1 hr.

Link regarding this Charity B N B ride:-

http://www.give.sg/org/slec/charitybnb2010;
http://www.give.sg/TeamGIVE/Henry-Tan/Gim_Chuan

With sore muscles and aching buttock after the weekend Charity ride, I decided not to run but swim; and swim I did 4km-80 laps in MF pool.

Following was the timing:-

1st 10 laps - 12.40min
2nd 10 laps - 12.34min
3rd 10laps -12.52min
4th 10laps - 12.55min
5th 10laps - 13.26min
6th 10laps- 13.40min
7th 10laps - 13.49min
71 to 76 laps - 8.31min (to make up 3.8km 76 laps) 1 hr 41min)
77 to 80laps - 5.10min (total time for 80 laps; 4km = 1hr 46m)

This is my 2nd attempt of 80 laps. The 1st was last year 31st Oct.
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25th July 2010- Port Dickson Internatinal Triathlon - Timing improved again

2010-07-26T17:06:00.008+08:00

This Sunday took bus which was orgainised by Alvin again to Port Dickson International Triathlon race. This was my third time doing this PD triathlon, being year 2008 was my maiden OD in PD.

Previous year official timing:-
yr 2008 - S40.06, B1.33.10, R 1.08.37 = Total time 3hr. 21min 53sec.

yr 2009 - S45.55, B 1.21.57, R 0.57.03 = Total time 3hr. 09min 32 sec. (Target achieved <3hr 10min). I could recall the sea was rough and current was strong in year 2009 due to over night rain and storm; that was why the swim timing was 6 min slower than 2008.

This year I was aiming to achieve 3hr 5min. I was glad that I made it too, total timing was 3hr 03min. According to my stop watch timing (official timing not out yet) the split time was S37min, T1 4min; Bike 1hr 22min, T3 min, R56min = 3hr 03min. Personal best time for this race. I was very satisfied with this race firstly I have achieved my performance goal; that was to clock below 3 hr 5 min; secondly this was the second time I have improved my timing significantly, thirdly I could see that my swim time has improved too. This one and half year YF swim training does help.

I have already set next year target which is to achieve sub 3; to shave off 4 min. Quite a challenge, I guess. Hopefully 3.03 is not my plateau timing as age catching up. :) Mathematically looks possible; shaved 12min last year, shaved 6 min this year and next year shave 3 min. Alas; endurance race performance goal does not work this way. :)
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24th May 2010; Monday - YF swim; Drop back to lane 1

2010-05-25T16:30:00.005+08:00

Tonight I thought I could still hang on to Lane 2, even though I had just recovered from diarrhoea due to food poisoning last week while in Jakarta on business trip. I have just been "promoted" to lane 2 last month after attended alot of make-up classes on every Thursday. I thought I still should be strong enough believing the training would still be like any other days.

The many warm up laps were tough especially the 6x50m with pull buoy-8x2x2 which was 8 stroke 1 breathe by 2x2 stroke 1 breathe; 6x50m without pull buoy - 8x2x2 again. This was the killer; it drained me out totally. It made me so tired that I could not keep up the following long swim of 5x200m/1x100m at 4.45min/200m. Noticing I was slow, Coach dropped me to Lane 1 but asked me to lead as 2nd or 3rd swimmer. I told him that I preferred to stay last for tonight.

In Lane 1 we did another 5 x200m and I was more than happy to swim as slow as I could to focus on my stroke, the feel of the glide; the roll; what have you!! It was so relaxing in this lane that I managed well the reminder 8x 50m finale swim. Not too bad after all; it was still a very enjoyable swim.

However, I did learn something though. Next time don't be too ambitious, if you have just recovered from any sickness or after any medication, please train easy. Don't push, your body will not co-operate anyway. This I told myself after the swim. :)
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6th December 2009 Sunday - A fantastic weather for SCSM 2009; our Sunny Brother took a break today.

2009-12-06T23:30:00.008+08:00

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

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

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

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

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

2009-11-29T22:47:00.002+08:00

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2009-11-25T11:32:00.003+08:00

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

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

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

2009-11-24T09:23:00.012+08:00

Photo Courtesy of YellowFish from

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

"Coach gave me this nickname in his Class"

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

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

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

Tonight menu:-
100 kick with buoy

4x25 Flutter kick/Breast stroke kick

400m - 9.03 - 8 laps
400m - 9.00

350m - 8.08 - 7 laps
350m - 8.12

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

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

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

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

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

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

2009-11-20T10:27:00.011+08:00

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

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

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

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

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

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

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

2009-11-17T11:19:00.007+08:00

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

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

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

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

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

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

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

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

2009-11-15T17:03:00.023+08:00

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

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

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

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

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

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

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

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

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

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

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

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

2009-11-13T13:23:00.006+08:00

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

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

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

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

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

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

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

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

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

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

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

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

2009-11-12T09:54:00.008+08:00

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

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

2009-11-09T11:40:00.023+08:00

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

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

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

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

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

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

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

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

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

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

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

2009-11-04T10:55:00.010+08:00

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

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

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

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

2009-11-03T11:34:00.009+08:00

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

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

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

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

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

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

2009-11-01T22:35:00.011+08:00

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

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

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

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

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

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

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

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

2009-10-31T18:24:00.010+08:00

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

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

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

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

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

Total time for 80 laps - 1hr 46min.

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

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

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

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

2009-10-29T17:12:00.004+08:00

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

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

2009-10-28T10:42:00.006+08:00

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

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

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

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

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

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

2009-10-27T11:07:00.015+08:00

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

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

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

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

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

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

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

2009-10-25T22:46:00.012+08:00

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

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

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

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

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

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

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

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

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

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

2009-10-23T12:50:00.005+08:00

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

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

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

2009-10-21T11:44:00.005+08:00

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

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

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

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

2009-10-20T11:25:00.006+08:00

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

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

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

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

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

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

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

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

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

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

2009-10-18T23:43:00.011+08:00

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

"Body marking"

"With Melvin; our photographer"

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

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

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

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

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

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

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

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

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

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

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

2009-10-13T12:54:00.010+08:00

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

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

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

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

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

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

2009-10-10T20:36:00.017+08:00

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

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

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

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

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

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

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

2009-09-23T11:24:00.013+08:00

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

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

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

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

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

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

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

2009-09-13T22:46:00.006+08:00

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

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

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

2009-09-08T10:20:00.006+08:00

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

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

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

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

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

2009-09-07T10:17:00.014+08:00

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

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

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

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

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

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

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

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

2009-09-04T11:59:00.008+08:00

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

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

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

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

2009-08-18T09:24:00.003+08:00

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

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

2009-07-27T17:10:00.013+08:00

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

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

(Total swim time 55min).

"YF Coach - David Lim"

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

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

"two happy fish enjoyed the swim"

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

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

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

2009-07-25T00:04:00.009+08:00

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

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

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

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

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

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

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

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

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

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

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

2009-07-13T11:34:00.026+08:00

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

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

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

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

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

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

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

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

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

2009-06-18T17:35:00.006+08:00

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

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

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

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

2009-06-17T13:14:00.010+08:00

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

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

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

2009-06-17T10:08:00.005+08:00

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

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

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

2009-06-10T12:14:00.005+08:00

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

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

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

2009-06-07T22:15:00.009+08:00

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

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

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

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

2009-06-06T09:07:00.006+08:00

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

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

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

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

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

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

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

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

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

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

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

2009-06-05T11:27:00.008+08:00

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

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

2009-06-01T11:53:00.005+08:00

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

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

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

2009-05-27T10:20:00.007+08:00

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

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

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

2009-05-24T22:37:00.024+08:00

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

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

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

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

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

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

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.

22th May 2009 Friday. My 7th YF Swim; I Was Moved To Lane 3 - Longer and Harder Swim

2009-05-23T21:49:00.014+08:00

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.

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.
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19th May 2009, Tuesday. Flutter kick and catch-up drill with pull buoy.

2009-05-20T10:18:00.007+08:00

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.
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18th May 2009, Monday. Certainly Front Crawl Technique Has Improved

2009-05-19T10:49:00.009+08:00

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.

17th May 2009, Sunday. My 4th YF Sea Swim Incoporated With Lazy Brick Training. Jelly Fish attacked Yellow Fish

2009-05-17T23:27:00.016+08:00

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??
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15th May 2009, Friday. My 6th YF Swim; Coach commented:- "You are my 4th swimmer in lane 3!"

2009-05-16T00:28:00.016+08:00

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.
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12th May 2009, Tuesday. Labrador Hill Run - 7 loops of 1.2km

2009-05-13T00:05:00.004+08:00

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
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11th May 2009, Monday. Great Improvement - 3 x 10 laps < 13m 20sec each set

2009-05-12T11:29:00.017+08:00

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.
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9th May 2009 Saturday. More Swim

2009-05-11T14:02:00.012+08:00

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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8th May 2009 Friday. My 5th YF Pool Swim-King Henry You Go First.

2009-05-09T09:46:00.010+08:00

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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7th May 2009 Thursday, Slow Recovery Run, Reserve Energry for Friday Swim

2009-05-08T14:11:00.009+08:00

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!!!
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6th May 2009 Wednesday. Time to get back swimming and work on hand entering water on recovery stroke.

2009-05-07T10:43:00.006+08:00

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.
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28th April 2009 Tuesday. Should have gone for recovery run instead of Telok Blangah Hill Speed Run; 6x1km interval

2009-04-29T10:39:00.000+08:00

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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26th April 2009 Sunday, A "HOT" RAW Duathlon

2009-04-27T11:18:00.001+08:00

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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24th April 2009 Friday, My 4th Yellow Fish Pool Swim. A Tiring 8 laps sprint.

2009-04-27T11:16:00.004+08:00

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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22nd April 2009 Wednesday, Swimming with Pull Buoy

2009-04-23T17:06:00.000+08:00

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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21st April 2009 Tuesday, Hill Run - 6 x 1.6km loops

2009-04-22T14:14:00.001+08:00

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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19th April 2009 Sunday, No Brick Training Until Sunday

2009-04-20T14:31:00.004+08:00

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!!"

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.

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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7th April 2009 Tuesday, MF Telok Blangah Figure 8 Loop Hill Run

2009-04-08T12:50:00.000+08:00

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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5th April 2009 Sunday, My Third YF Sea Swim + 10km Run

2009-04-06T10:29:00.000+08:00

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.
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3rd April 2009 Friday, My 2nd YF Pool swim

2009-04-06T10:26:00.003+08:00

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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2nd April 2009 Thursday, Bad Cough But A Good Slow Run

2009-04-03T17:07:00.000+08:00

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!!
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31st Mar 2009, Tuesday - MF Speed Work at Queen Town

2009-04-01T15:08:00.000+08:00

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.
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27th Mar 2009, Friday, My 1st YF Pool Swim

2009-03-28T08:52:00.002+08:00

I was having bad cough and fever for the last 2 days and was on medication.I had to sacrifice Thursday MF run but did not wish to miss YF swim since I have not started any pool swim for the whole of this month after the 2 sea swim. I arrived at 6.40pm and not many carpark lot were left.

Tonight class was very crowded, approx 16 to 18 trainees, perhaps it was because Coach Lim did not conduct other classes on Mon to Thurs due to Sunday Aviva Race.

I was allocated in Lane 2 and we started off with a 100m (2 laps) warm up swim followed by drill.

25m kicking with straight arm, returned with FC swim-(2x)
25m kicking with fore arm rotation, returned with FC swim-(2x)
25m fist swim, returned with FC swim-(2x)
100m blind swimming-(2x)
100m side kicking-(2x)

There were certain drill that I couldn’t do very well, it was because I was not familiar. Coach explained the purposes of each drill.

Approximately 8.10pm, we did FC long swim
100m-2laps
200m-4laps
300m-6laps
400m-8laps
200m-4laps
(total - 24laps)
Finally we did sprint – 50m sprint (4x).

The long swim was very tiring, it must be due to I was on medication the last 2 days and was still feeling weak. I rested some seconds every lap. In this slow long swim, coach reiterated we swim with thought of executing the correct stroke and kick with slight body rotation, and swim slowly. I diligently ensuring that I executed each stroke correctly. Ensuring that my right palm touched my left hand (vice versa) before starting the pull and push. I remembered during my YF trial last month I could not even do this propoerly. On checking with coach about my swim, he mentioned that my stroke was OK now except I still have not had the good “feel” of the water, which means I could not “feel” the push and pull of my arm and hand in the water yet. This could be overcome by more swim; he ensured me.

The swim stopped at 8.50pm. I felt a sense of satisfaction despite feeling very very exhausted and arm aching. It was a very good swim and training. I don’t remember I have done so many laps of solely FC in the pool before, other than in the 2 YF sea swim. I am looking forward to another Friday training.

22nd Mar 2009, Sunday, Aviva 70.3 Ironman-My Very first Ironman Race Marred By Metal Thumb Tacks Sabotage

2009-03-23T18:58:00.000+08:00

Today was The Big Day which I have been looking forward to. Since last year I have been preparing hard for this race. BUT, but, alas it was marred by metal thumb tacks saga which caused the tyres of 30 to 40 triathletes to be punctured and I was also a victim.

My front tyre was punctured after my first loops and it happened when I was turning from Fort Rd to the East Coast Service road approx at 28km mark, 10.05 am. Not too sure when and where my tyre was "stung" by the thumb tacks. I got down from my bike and attempted to fix the tyre myself on the slightly-muddy pavement which caused some hazard to the on-coming bikers as the service road was quite narrow. I have not replaced a puncture tyre before (this was something I need to learn to do it quick), so this would be a trial and error; and gosh I was wondering how long would I take; and even if I have replaced, the small portable air pump would not build up enough pressure on the tyre. I remembered the Bike aid was near the U turn 1.5 km away, so I decided to push my bike. This intital ordeal cost me approx 15 min.

While walking my bike, I noticed there were several triathletes were of the same fate. I met 2 triathletes. One of them showed me a metal thumb tack which I threw it away after took it to have a look, but he picked up and lamented "hmm, I must keep it as "souvenir". I guessed he must be keeping it to remind himself what caused him to drop out this race. Both of them felt relief when I reminded them that we could get help near the U-turn point at T1 which was approx 1.5 km away. Walking our bikes along this service road was an hazard and had to do it slowly because some bikers were very fast on this narrow service road.

At the bike aid centre there were already 6 to 7 bikes with the same fate waiting to get their tyres fixed. One who had already done 2 laps shared his sorrow with me that his tyre got puncture after each lap. One caucasian was so disappointed and decided not to continue the race at all. Most of the victims managed to spot the thump tacks on their tyres.

The mechanic who replaced a new tube for me looked stunned seeing those punctured tyre. After he put back my wheel, the tyre went flat again. Immediately he did all over the procedure to replace another new tyre before he found a second thump tag metal nail which he missed it when replacing the first tube. After he had completed fixing my tyre, it was already approx 10.40am (35min was wasted); could I be back from 2nd lap by 11.15am, the 2nd lap cut off time. Not a chance! I reckoned; even an elite could not do consistent 60km/hr; I felt a sense of unfairness at this juncture about the 2nd lap-11.15am-cut off time for the triathletes, because we started off at different time and wave, and mine was the last wave at 7.40am, 30 min after the 1st wave. Front wave had all the advantages if were a victim. After all the written rule was to finish 1.9km swim by 70 min, and finish swim-and-90km bike by 5 hrs. I felt that the organiser should stood by the rule and not impose cut off time on 2nd lap; and let us attempt to complete swim-and-bike within 5 hrs time frame. Their reason was that they had to reopen up the high way, but the high way was closed till 2 pm. Anyway who would know or anticipate this sabotage would happened.

I got back at 11.40am and was directed into the transition area to prepare the running leg. Feeling disappointed and frustrated, I thought of giving up the race and quit the 21.1km run ( 3 x 7km loop) altogether, but somehow my sub-conscience and determination told me to carry on and continue I did, see myslef crossing the finishing line. I was glad, no regret to do the run leg, it was fun especially near the starting/finishing line. It was like carnivals, spectators cheered you on by calling your name and most importantly Lucille was there motivating and encouraging me to strive on; snapping shots for me and cheer me on. On my third lap I took a candid shot, graping her for a kissssss.......... hahaha....!!!

My approx. break down time:-
(My age grp wave started at 7.40am;start 1.9km swim-63min),T1-7min
(8.50am) - start my 1st bike lap - 75min>
(10.05am)-seek help, fixing punctured tyre - 35min

(10.40am)- start my 2nd bike lap -65min> T2 - 5min
(11.50am) - start my 21.1km run leg - 2hr 36min
(2.26pm) - cross the finishing line.. Total time = 6 hrs 46mins.

Post mortem of this race:-
Swim leg - 1.9km. ----- the swim was tough for me as this was my first time doing 1.9km sea swim. As I was still brushing up my front crawl and would got my self very tired if I were to do front crawl, hence I decided to swim breast stroke. I swam 90% breast stroke and the 10% front crawl was to kill monotony and hoping to gain some timing. Doing breast stroke was good and also been advised by YF coach to stay on course to avoid wasting time because doing front crawl would made me swayed off course. This strategy would ensure me to finish the swim within 70min, and I did it in 63min. However 63min in the sea has made me exhausted and made biking very difficult. I knew swimming was something I must improve tremendously if I want to do Full IM, more 70.3 or OD tri with good timing and to stay strong for the next 2 legs. No worry, I have joined YF to take care of this and YF Coach Lim is responsible to ensure that I improve in my swimming, of course I have to do my part. The swim was tough especially when swimming back to the coast bscause of swimming against the choppy current which pushed me out of the sea. I was glad that I made the cut.

Bike leg --- supposed to be 3 laps,90km ---- did only 2 lap, 60km. To me the bike route was tough, perhaps it was because my first time and inexperience. I noticed that my first lap timing was slow, 75 min for 30km. My chain came off at approx 8km mark and wasted some time fixing the chain. When I was about to speed off after fixing the chain, I stopped to be a "Samaritan" lending my pump and assisted a cyclist to inflat his flat tyre. I pity this guy as I overtook him, his tyre did not last long despite my help (I believed he was a thumb tack victim too as he mentioned to me that his tube was new, wow imagined he had to push 8 km back to starting point). All in all I could have wasted 10mins.

My cramp on my left quad set in during the 1st lap bike (it must be my exhaustion in the swim), and of course 2nd lap could be worst if not for the 35min break to fix my tyre. Anyway I believed bike leg timing would also be well taken care of if I train more in swimming and attend YF class diligently.

Run leg 21.1km ---I was not happy with the timing, 2 hr 36min for 21.1 km and I pondered the timing could have been much worst if I had done the 3rd lap bike leg. Anyway, I know that improvement can be made in this run leg since my base is running.

Overall, I did enjoyed this run, drink support was excellent, it was fun and interesting even though it was very hot during my 2nd and 3rd loops as it was already noon time. The weather was so hot that I just shower myself with the cold water at every water point during the last loop. At the very last water point, 1.5 km way from finishing point, I took out my cap and just stood still to let the volunteers shower me with many bottles of cold mineral water, and guessed what! these guys really enjoyed seeing me soaked.......!!

Finally I crossed the finishing line 6hr 46min, by timing I did achieve my set-target of finishing below 7 hr, but technically I did not complete the full course of Aviva 70.3 Ironman which was 1.9km swim, 90km bike and 21.1 km run.

So, I definitely did not qualify to be called a 1/2 Ironman, then maybe called a 1/3 Ironman or 0.45 Ironman. Haha!! Well, it does not matter really. Most importantly I have learned many lessons from this race, know my weakness, and knowing I can over come frustration and disappointment to continue and "complete" this race. More over, I should be considered fortunate because I did my run leg and cross the finishing line. There were those, read from the media; whose tyre got punctured in each bike lap and end up walking back from 72km mark, and there was one whose tyre punctured only after 3.5km into the 1st lap and decided to stop his race totally, and even one lady elite's race was ruined by this sabotage. No one could tell what would happen even if I had a chance to do my third bike lap. I think most importantly was that at the end of the day, I did enjoy this race, so was Lucille who was proud seeing me got the courage to prepare and took part in this Aviva 70.3 Ironman, which logo exclaimed, "Life. Take it on". The good news; it is confirmed Aviva 70.3 Ironman will stay in Singapore again next year and you bet I will be at the starting line again.
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13th March Friday, A Week Without Training, yet it was still a Business endurance "Run", greeting from Vietnam

2009-03-13T15:37:00.001+08:00

I just got back from my very last meeting in Hanoi of this busy buiness trip, arrived at this beautiful Moven Pick 5 star hotel in Hanoi, and now sitting in Posch writting table to check my email and started working again. Work again? Wait a minute; let me takes break to blog, relax, go for a jog and do some work out at the gym and get some fat burn after this.....

What a week of Business trip? Very tired, one meeting after another, one flight after another, late night sleep to clear email. If I can recall this is the only business-trip within a week that I have taken a total of 6 flights: (1) 8th Mar late night-Sing/Seoul Korea arriving Seoul in the early morning 9th Mar, and then proceed (2)-Seoul/Busan Korea then back from (3)Busan to Seoul in the evening on the same day, (4) 10th Mar evening from Seoul to HCM City/Vietnam, (5)13th Mar 6am flight to Hai Phong and then on road to Hanoi City ( 135km) to catch my 1.30pm flight to (6) Singapore tomorow, total of 10 meetings. Crazy week! and there will be a further couple of crazy and very busy weeks in the office as there will be alot of work to follow up, more revised proposal dateline to meet after all these meeting and also business trip report. But it was a good week; I must say; to see all my customers to work on potential deal amid this gloomy economy situation and also rekindle relation with my oversea customers. Ya, stressful week, I must admit but with all those endurance training it does help to keep me going with this "executive run",

I missed my fruits usually taken after each meal at "home" and also missed all my the regular training and YF swim. Next week is my Aviva 70.3 attempt, and have always thought it was good to stay "home", avoid travelling if all possible when any event is near, but as much as training is my priority so is my work. Anyway, I think I am quite ready for it and also looking forward to this Sunday YF sea swim.

Hmmm, I can't wait to catch my flight back tomorrow at 1.30pm. Now I want to take this opportunity to work out in the gym.... hope this 5 star's gym will not disappoint me.
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7th Mar 2009, Saturday, Singapore Biathlon

2009-03-08T20:59:00.001+08:00

3rd Mar 2009, Tuesday, 7 loops MF Hill Run (Approx. 11.2Km)

2009-03-04T13:56:00.000+08:00

I was not too sure if I would do MF hill training today, since it was raining the whole of afternoon, made hill run unsuitable due to slippery road. I was thinking of doing another brick training; 1.5KM Pool swim followed by a 10km run just like last Tuesday and Thursday which I enjoyed a lot. But my left arm was still experiencing some strain and slight pain due to the last week swims and Sunday sea swim, so I decided to run. Anyway I will be going for the YF swim training this Friday so I thought it is better to rest my arm more, hopefully no more pain by then.

I remembered the last time I did MF Hill 7 loops was 63 min, so I was determined to clock anything below 63 min. Alas, disappointingly I only managed 63min and 44sec, very very dissatisfied. I thought if I could have continued to pace Julie after she overtook me in the 2nd or 3rd loop (could not remember exactly) I could have run below 63 or even 62 min, but difficult lah, as she was fast on her up slope with her petite-light-body-weight "mass" hahaha. I managed to catch up with her in the down slope after she overtook me and pace with her just for a while. These days Julie, our bride-to-be (soon to be Mrs Teng) is very very fast and consistent.

After the run, I made sure I had a good warm down, proper stretch especially my back in order to stay injury free. Cannot afford to injure now, Aviva is just 3 weeks aways.

I will still train hard this week, then taper down while on Business Trip next week.
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1st Mar 2009, Sunday, My 1st Yellow Fish Sea Swim Training

2009-03-02T19:05:00.001+08:00

I have decided to join Yellow Fish after the trial on 20th Feb. I have always wanted to improve front crawl, but without proper coaching and doing appropriate swim drill, I will never improve in it. More so since I am planning to attempt a full Ironman in the very near future, then good and efficient swimming skill is a must.

The package that I signed was 10 pool swims +2 sea swims and today was one of these 2 sea swims. It was held near to the Jetty/F2, same place as the S'pore Biathlon. The swim started at 8am but I was 10min late because I mixed up the meeting point and parked at the wrong car park. If I had not met George (met him at the Jan Pengarang 100km ride), I would have disappointingly missed today sea swim.

When I got to the beach, Coach had already divided the trainees into 3 groups, (grp 3 being the slowest), started briefing them on the training. There were approx 30 to 40 trainees and I was glad to see a lot of familiar faces, most of them I met in the Pengarang 100km ride in Jan 09. I also met Scott Patterson Lucille’s colleague in MS and a seasoned Triathlete.

The swim route was a square letter P marked by five buoys. The training started with a relax warm-up swim. Grp 1 and 2 did 1 loop swim and as for me in grp 3, 3 of us, we were told to swim from shore straight ahead to the second buoy and back, and the distance was approx. 200m.

The complete “P”route was approx. 500m and was swam in clockwise direction. Grp 3 was always made to swim half the distance of grp 1 and 2 which I later got to understand that Coach Lim wanted to ensure grp 3 would end up with the grp 1 amd 2 roughly the same time in each set of swim. After the warm-up swim, we went on with the 2nd set; grp 1 and 2 swam 2 loops and grp 3 swam 1 loop (approx. 500m). We swam a total of 4 sets in different distance around the loop P in different formation:-

Group 3's sets were as follows, and group 1 and 2 double the distance.
1st set Warm up -200m (approx timing- 7min)
2nd set -500m (approx timing – 16min)
3rd set -700m ( 1-1/2 loop) (approx timing – 23min)
4th set -500m clockwise (approx 15min)

4th set was supposed to be part of the YF mini biathlon, that was approx 900m swim ( 2 loops) plus a 6 km run. We were made to swim counter clockwise in 4th set because Coach wanted us to familiarize next week S'pore Biathlon route.

By the time we finished the sea swim it was approx. 9.40am. Wow, this is the first time I swam front crawl for more than an hours in the sea despite swimming slowly as instructed by coach so as to focus on the correct strokes rather than speed. During the 1st and 2nd set swim, I noticed that I would always swim off course, and I shared this problem with George who advised me to check course after every 4th stroke. I took his advice and practiced in the 3rd and 4th set and somehow got use to it.

Every time I began my set I would stood for quite awhile on the shore to adjust my goggle to be 100% sure water wouldn't get into my goggle so that I would not need to re-adjust it again because I did not like the feeling of stepping on the soft, swampy and dirty sea bed due to low tide; and I would hear the coach calling me with his loudspeaker:-"Henry, start swimming, or every one will be waiting for you”. From this, one could guessed how slow was I...!

After the 4th set, I proceeded to my 6 km run. As usual in the first 2 km of the run, I would always feel my legs were heavy. We started to run toward the Lagoon, past the chalets and U turn at the second toilet on our right after the chalets. I maintained at 10km/hr or slightly more checked by my foot pod. I completed the 6km run at 33 min, which I think the total distance was less than 6km. At U turn I did 17 min and my return run was faster and thus I estimated 5.5km.
After the training I chatted with Lynn Ng and Lee Wung Yew (both met at the Pengarang ride )whom I did not know they were actually related, till I saw their loving picture in the Sunday Time’s sport section during my lunch, reporting their passion in this the endurance sport and their attempt in the Busselton IM end of the year, and also then did I know that Wung Yew was our national shooter participated in last year Beijing Olympic. No wonder he looked so familiar to me.

I enjoyed today training very much, though I found it tough because this was my first long sea swim since my Port Dickson Triathlon in July last year. It was also a very good preparation for the next week Biathlon. I also felt great that it was my first long front crawl swim in the sea. I have never felt ready to use it in any sea swim despite having trained on it these couple of months. I am impressed with Coach Lim who is very committed in his training and I could feel a sense of spirit in him wanting to see his trainees improve.

I look forward to coming to the 2nd sea swim on 15th Mar, but I will be back from Korea and Vietnam Business trip on the day before so I hope I will not be too tired to enjoy the training again. This 15th Mar sea swim will also help preparing me for the Aviva on 22nd Mar.

More photo of the day event could be viewed at
http://picasaweb.google.co.uk/yellowwfish/SeaSwimRunMarch012009#
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20th Febuary 2009, Friday, Yellow Fish Trial in Bouna Vista Pool

2009-02-23T20:21:00.002+08:00

I went for the Yellow Fish trial recommended by PS. It started at 7 pm in Buona Vista Swimming Pool and ended 8.50pm. While waiting for PS at the pool, the coach had already started the training by instructing the trainees to do some drills.

I think this was the kind of training that I needed if I want to do well OD tri and long course tri. Generally I can swim; my breast stroke is stronger and more confident, but as for front crawl, unfortunately I am weak. Understandably, if I want to have good timing in the swim then learning to swim front crawl correctly is a must. I gathered that of the 3 disciplines, swimming is the one that need technique and skill compared to cycle and run.

YF has 2 offers; one was 10 pool swim and 2 sea swims. Meanwhile sea swim is what I need now to tackle the Singapore Biathlon and Aviva 70.3 in the coming weeks.

Coach started by asking me to swim a 100m front crawl, he assessed my swim and commented that I was swimming too fast, rushing and full of drag (strangely I felt I was swimming too slow). Yes, drag was the "culprit"; you swim hard but move a little. He said I needed a lot of drills and long swims. Friday class concentrate 70% drill and 30% swim. Seem I have to put a lot of hard work....!

My next drill was; right hand pull and push, recover; and left hand would start to pull and push only after right palm touched the left hand and vice versa. Gosh! this was tough for as I tend to sink before I started to execute the next stroke, and so I straggled to stay afloat than to swim. Coach advised not to worry because I was not use to this drill yet, but he reiterated that was the most fundamental thing that I must know how to do and it determined if I was swimming correctly. After some other drills and explanation on kicking rhythm and strokes, we did some long swims before coach called it a day. Wow, these long swim tired out my whole body especially my arm. Ouch! now arm aching bad....!!

The swim was fun and good. I decided to join YF. Coach reminded us about the sea swim with a mini biathlon on 1st Mar. Ironically, I have to start this course with the sea swim. Unfortunately, I still would not be able to start pool training 27th Feb next Friday.

I look forward to the coming sea swim and definitely more pool swims.
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4th Feb 09, Wednesday, Lazy 40 laps(2km) swim w/o buoy

2009-02-05T15:44:00.000+08:00

It has been more than a week since I last swam so I thought I better go back to swimming training.

The pool was quite crowed as they were many swimmers who were taking swim trial for the Singapore Biathlon. I felt so fortunate and relief that I was exempted from this trial because of my completion of the Port Dickson OD triathlon.

I did a 40 laps swim this evening. Alternate stroke ( front crawl then breast stroke) laps. After the 29th front crawl lap, felt tweaking cramp at the bottom of my feet arch, so the 4th set of 10 laps was all the way breast stroke; a style that I was most comfortable with. It was supposed to be a continuous swim without stopping at every 10 laps but tonight I was not too strong mentally and physically lazy to push myself hard enough and stopped for 1 min every 10 laps. Total timing was 62min (include 3 min rest). Nevertheless I felt a sense of satisfaction since the cut off time for Aviva first leg swim is 70 min for 1.9km swim, 38 laps instead of 40 laps.

During my swim, I noticed a guy who was taking the trial, swam breast stroke with legs flipping. How strange! I thought, swam with mixed style, I think he was not bothered what style as long as he passed the trial.

I got up from the pool, took my rest while watching those poor swimmers going thru the time trial. It seemed that most of them made it below 40min for 30 laps except one lady finished last with the timing of 42 min I think she breast stroked all the way. The tester spoke to her, I wonder he has passed her, personally I felt that she should have been passed if she used breast stroke thru out the 30laps which was quite an achievement. After all, the exceeded 2 min time limit would not make her less confident in the sea water, how judgmental I was.... hahaha. Anyway rules are rules.

Tonight was the first time I did 40 laps swim completely without buoy, well it gave me some confidence though!!! But this was the 2nd time I had cramp at the bottom my feet arch...., hmmm, what happened I wonder!!!
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1st Feb 09 Sunday, only (8+55)km Bike and 10km run w/o speed box

2009-02-02T21:11:00.000+08:00

After a good lunch and impressive lion dance performance at PS house, I got home at 3pm and did a brick; bike and run in the evening started at approx 4.40 pm, ended 8.25pm.

I have originally intended to do a full brick; OD swim, bike and run at Yishun Safra in the morning, but due to late night out and late sleep, could not wake up on time for it. Felt guilty and desperate as I have left with only next 7 Sundays to do a full brick training but not all Sundays are available because HK marathon on 8th Feb, OCBC S'pore 40km cycling on 22nd Feb, and 8th Mar will be a rest day as 7th Mar is a S'pore biathlon and 15th Mar will be a taper down Sunday. It looks like either on 15th Feb or 1st Mar is THE DAY for a solid brick training. Ya, I must see to it that I will do a full brick. I must.........., I told myself determinely!

Did a warm up ride of 8 km to the Mandai ave/Yishun ave 1 - loop ( 26km per loop). Surprisingly today the wind was strong and mostly head wind in most part of the loop. Strangely also, the side wind on the bridge between the Lower Seletar Reservoir and the South China Sea was also ghastly strong unlike other days of my training, I needed to control my bike from swaying, today's conditions were unlike other days. This reminded me of the Pengerang/Desaru ride I had a week ago with the "Fish", which was much more challenging and tough, and so proudly I thought to myself, "these were nothing, I had worst in Desaru, hahaha!!

I did 10km run from home to Civic Centre-Woodland stadium-home. I ran w/o my speed box which I damaged it 2 days ago, so could not check my speed. I used the heart rate monitor maintaining at 150- 155bpm to gauge speed, and walla I managed 63min from 10km which I have ensured the 10 km familiarised-measured-route was absolutely accurate. The speed box would not be ready for this HK run, so training myself with HRM to gauge speed was timely and important. I felt very strong in my run and that prompted me to think I should have rode longer distance, more than 70km instead of 55km if I did not started the training so late.

S0(8km) Warm up ride, approx. 23min
S1 24min
S2 20min
S3 24min
S4 22min
S5 23 min
S6(5km) 12min. Effective cycling time = 2hr 5 min (55km)

Transition from home 10 min

Run 10km 1hr 3 min (6.3min/km)

The training was good, felt I have at the same time, burned off some fat from those CNY junk food. But on the other hand felt real bad to have Lucille waited so late to have dinner with me. By the time we had our hearty dinner at the nearby coffee shop, it was already passed 9 pm, hmm that reminded me of her continuous support given to me in my pursuit to accomplish Half Iron Man race.
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18th Jan 2009 Sunday, KL Pace Setter 30km Hill Run

2009-01-19T14:30:00.000+08:00

Woke up at 5am on Sat and caught the 5.30am train to Lavender MRT and took a short walk to Golden Mile for the coach Grass Land's coach. There were 15 of us on this trip. We left exactly
7am and arrived KL Swiss Garden Hotel approx 12.30pm.

As the afternoon was free and easy, went window shopping with Melvin Snr and Jr, Kumaran at Time Square. We went back Hotel approx 6.30pm to collect out race pack from Alan and all of us went to the same restaurant as last year to meet up with the rest of the runner who drove up, for carbo loading. Judy has the honour to order the food and she ordered 8 to 9 large-sized- dishes for a table of 10 but ended up costing each of only RM 24/- (Sing $1). Cheap cheap cheap... we even struggled to finished the food!!

PS and Alber bought a cake and we celebrated Sumiko Birthday. Went back to Hotel approx 9.30pm to get ready for the race whereby we have to be in the lobby by 5am to catch the complimentary charted mini bus from Hotel. We arrived at the starting point at 5.10am and met with the rest of the runners.

The supposed-to-be-6am-30km race started at 6.15am. I started the race with Eddy who was a first timer. Remembering my last yr timing of 3hr -43min and how I got injured in this course, I reminded myself of my conservative target of 3hr 15min. Yes, conservative, as this was not an easy course with approx 80% hilly run. The plan was to keep 6min/km pace as much as I could, and while ascending hill would be slow, try to win back timing through descending down hill. Running uphill with very small cadence, as relaxed as I possibly could to conserve energy.

As soon as we started, we approached a winding up hill. I was lagged behind by Eddie as I need to eased myself. I treated my first 10km as my warm up run, but quite surprisingly at 10km mark after the garden into the high way, my timing was only 57 min. I must have gained back some time when descending down hill and I was feeling strong, very comfortable and not tired. Alber caught up with me at approx 6 km, and I was doing cat and mouse chase with him for a few km. He would run ahead of me in uphill and I would catch up with him in the downhill. But gradually he went ahead of me but still within my sight for the next 5 to 6 km. At approx. 12km I overtook Eddy as we were heading into the residential estate whereby slope was long and gradual. We did a u turn at 15km at the hilly estate and it was home run; running back the return route. By then I have taken 2 gel, as usual 1 at 5km and after which would take 1 each at every 10km.

At 20km, my timing was only 1hr 57 min, and still feeling strong on my leg with no sign of muscle cramp. I knew that if I were to maintain at ave 6 min/km pace for the next 10km, I would finish the race sub 3. Nice, I thought. By then the sun was out but over cast. I topped up my bottle at the 20km mark's water point and continued my race consistently monitored my timing. At 25km, it was 2hr 28min and I knew I would achieve my new sub 3 target. However at this stage I could feel small tweaking of the hamstring muscles but manageable.

After 26 km, the worst came, my left hamstring without warning, suddenly pulled and I was totally stance without any ability to move my left leg. I quickly massaging the hamstring, determined to overcome this cramp and move on. I lost approx. 2 min and slowed down to about 9 km/hr. Eddy caught up with me and told me his ITB was hurting him. We paced slowly for about 1 km, encouraging each other to "cushing" our leg, and then he slowed down, and I went ahead constantly massaging the tweaking of the left hamstring muscle. Toward the last 1-1/2 km which was up hill run, suddenly my right hamstring pulled and I was totally stance. Again I massaged as hard as I could, wasted another 2 min and then pressed on. Eddy over took me again. Finally I arrived the finishing point with the timing on my watch 3hr 8min. A very respectable timing on such a challenging and difficult course; much better than my set target of 3 hr 15min, shaved off 35min from last year 3hr 43 min. Very satisfying timing and "Will I come back next year, a resounding YES, definitely I will come with a more challenging target of sub 3".

Our girls did very well. Judy and Colleen were 2nd (2 hr 41min) and 5th (2 hr 45min) respectively in the 30km ladies Open, and Sumiko was 3rd (1 hr 31min) in the 20km Ladies Open. They all got NB sport voucher and a trophy. I was very proud of them. As for the 30 km Men Open, all our guys did very well especially for first timer like Melvin Snr and Jr who did 2 hr 20min and 2hr 22min respectively, and TH was the fastest 2 hr 15min. However their timing could not match with the champion from Kenya who did below slightly 2 hr in 30 km.

Some of us left for home on the same day by 3pm-coach.

Thursday 15th Januanry 2009, Recovery Swim In MF

2009-01-19T11:54:00.000+08:00

Since I had to rest my strain Achilles tendon and sore muscle, I decided to swim. I "dragged" myself to the pool because I was still tempted to run. But I would not take the risk to do KL pace setter without being in 100% tip top condition. Anyway, I could still feel the pain and strain on the tendon and muscle.

I did a 30 laps front crawl with the pull-buoy and did not wish to push myself too hard tonight. I wanted to do a recovery, slow and relax swim, focus on stroke efficiency and try to work on my rhythmic kicking and breathing. I took slightly longer pause after each lap, especially the 3rd 10 laps.

1st - 10 laps at 13.47 min - 1min break
2nd - 10 laps at 15.03 min - 1 min break
3rd - 10 laps at 16.01 min.

After the swim, I got up the pool and took a break. I then noticed a petite lady swimmer and young I guessed (could not tell with her goggles on) swimming front crawl, I really must emphasize "SWIMMERRRR" as the way she swam was graceful, relax and effortless, with prominent smoothed-gliding motion. She was my idol for the night.

Her stroke was near perfection, and kick rhythm was well coordinated with her neat stroke without water splashing all over. She was literally floating. I secretly timed her which was a consistent 75-80sec/lap for, I think, 10 laps when she stopped. But I knew she could go on non-stop for another 30, 4o laps or more. She made me envy her but felt she has intimidated my split timing. Nevertheless I did learn something from her by just observing her stroke and rhythmic kick, and was motivated by her to swim and practice more.

Interestingly, swimming beside my "idol" was a guy swimmer, hmmm not so much a swimmer I gathered. He swam with water splashing noisily all over the pool as he was hitting into the water forcefully with his stroke and kick. I could almost still hear the sound of his splashes when he reached the other end of the pool. He took long rest after every 2 laps; long enough for my "idol" to have completed 2 of her laps. And when he started to swim he seemed to be challenging her. At that moment I hope I did not swim like him. If I did, I must really practice more so that I would not be like him; and certainly this was another motivation to work hard on my stroke and kick.

After the swim, as time permitted, I went to gym to do biking, resistance 8, 95-100rev/min, 28-30rpm for 35 min. Stop at 8.50pm , do a bit of warm down stretch, took a shower and quickly went to pick up Lucille for dinner, I was starving by then.

While travelling I was thinking of Sunday's KL pace setter run and my "mission". I am confident that I can accomplish this "mission" especially having just accomplished the MR25 Ultra Marathon. Really looking forward to this run.....!!
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Tuesday 13th Jan 2009, 14km Hill Run

2009-01-14T18:56:00.000+08:00

It was our last MF hill run training and good for those who will be going up for the KL Pace Setter race whereby approx 80% is hill and rolling hill running. I recalled I did badly last year with timing 3hr 43 min for the 30km due to lack of training and caution by Doctor for hybertenson. This year I am determine to better my timing with a target of 3hr 15min, thus I have followed the last few hill training quite deligently and seriously.

The route was:-
Clubhouse -> Kampung Bahru -> MF steep slope -> Henderson waves -> Telok Blangah Hill -> Forest Walk -> Alexrandra Arch -> HortPark -> Kent Ridge (1 rd) -> Canterbury -> Depot Rd -> Clubhouse.

Aw, my colleague who started long run recently, joined me in this hill run. This was his 2nd time with MF but first time for hill. He might not be quite prepared for this hill run but anyhow I was sure he could do it, after all he had "tasted" the 3 loops MR25 Ultra 2 weeks ago. Having rested my strain and pain muscle well which I got it on Sunday brick training, I looked forward to this run but would not cycle after the run.

We started the run heading to Mt Faber to tackle the first steep slop. I noticed Aw was little too fast, approx. 10.5 to 11km/hr for the start and has pushing himself very hard by maintaining this speed through out MF steep slop, he should have reserved energy I thought, anyway he was doing well and running ahead of me through out the MF hill and then the Henderson wave. I felt the wave was tough (perhaps after the steep hill slop) as it resembled long gradual slop rolling hill. As we approached the Telok Blangah hill Aw slowed down and I overtook him with my speed of 9 to 9.5km/hr which covered the first 3 slopes. Next was the down slop Forest Trail which was my favorite, not only it was down slop from this point, we were running high above ground.

After Hort park was the zig zac slop run which I informed Aw while approaching it, and he sighed "another one" and with this remark I knew he was struggling with these hills but he stayed positive and I told him to relax while ascending the slope and run with smaller step. (I was thinking of sharing with him some tips in running hill, not that I am trainer but have some knowledge through reading books and MF runners.) I was amazed he ran strongly ahead of me again in the zig zac slop and persevering. He could be thinking that this should be the hill run for tonight, not until I told him that we would be running 1 lap in Kent Ridge consist of another slop and later I noticed he struggled with the Kent Ridge slope. I overtook Aw in the slope and raised my speed up to waiting point before descending zig zac slop.

We ran pass Hort Park again and from the Alexandre Junction I raced back to MF clubhouse increasing my speed to 12-12.5 km/hr along Depot Road (approx 1 .5 km) with the anaerobic heart rate and trying to pace up Trevor and Melvin Jr, but they were too fast for me. By then Aw was far behind me. Through out the run, Ong made a few stops to wait and regroup the runners as this was a new route to some thus we indeed has chance for some breather.

After the run I felt the sharp pain and strain on right Achilles tendon again. This, I knew I have run too hard on the hill and too fast on the last stretch and immediately I warned myself not to run but rest on Thursday as I wanted to be at my tip top condition for Sunday pace setter where I have a "Mission to accomplish". My timing tonight was 1hr 30min and the distance covered was 14km.

As for Aw I believed he has enjoyed the run although he would have muscle ach for the next few days. He will come back for more run as he also has a "Mission to accomplish", the 42 km Sundown.
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Sunday 11th Jan 2009, YSC Location Run + Brick Training

2009-01-13T16:35:00.000+08:00

After having recce up YSC last Wednesday for possible brick trainings, I thought of doing a 3 discipline brick; 1.5km S, 50km Bike on road and 10km on road today. However, felt that it would be better to support the YSC inaugral location run. Afterall I still could do swim and run's brick training after the run. I decided to do 30 lap swim, followed by 10km run either on thread mill or on road, a biathlon. I met Melvin Jr who was also interested to swim after the run.

It was a 14km run around the Yishun estate and then led up to the canal, meet at 7am and the run started at 7.15am. Quite a good turn out, it was approx. 70 odd runners from the 4 clubs but only a small group, slightly more than 10 from MF. The 14 km route was although not new to me as I have tried a few time running from Woodland to Yishun, it was nice to discover new route such as the running path along canal linking up the sembawang park, Buckaroo (a Western food restaurent where I occasionally had dinners with Lucille and the boys) and BottleTree Chinese restaurent (alot of greenery). I felt the run was very organised, well arranged drinking point and it was a good time to catch up with other runners from other clubs. The run was casual and chit chat with several runners along the way.
Group photo was taken in between the run. The run end at 9.20am and after some warm down stretch conducted by the host,and a final group photo at the YSC was also taken, breakfast (fried bee hoon, agar-agar and drink) was served. Chat for a while with our MF runners before I peoceeded to my swim. There were more photo in this link. http://srctp.multiply.com/photos/album/111/SRC_Location_Run_SYCC_-_1 #

I met Melvin Jr back in the pool and started my swim at about at about 10.15 am. Just to be safe that I would not get cramp on my legs in the pool, I decided to swim with the aid of pull buoy. I did a 30 laps front crawl with 1 min rest after every 10-laps. The aim of this swim was to work on the efficiency of my stroke and breathing.

The timing was:- S1-12min-20sec, S2-12min-37min, S3-14min. The third 10-laps was slow though, as I bounced into some children in some laps. I noticed that I swam stronger and have improved my split timing quite a bit, it was used to be over 13 and a half min per 10 laps with long break of 3 to 4 min long break between each 10 laps, and always struggling at the last 2 to 3 laps of each 10 laps. My target was to do a continous 30 laps eventually, and few weeks before Aviva I can do 40 laps without any break, never mind if I am slow but of course before the cut off time of 70 min.

After the swim I went back to the gym, by then Melvin Jr who did 20 laps had left me. Without wanting to stop too long and already decided not to run on the road, I quickly put on my shoes, HRM strap and did the 10km run in the thread mill. I maintained at 10km/hr for the 1st 5 km and 10.5 km for the next last 4 km, and 11km/hr for the last 1km. After the run, I felt strain and pain on the muscle and tendon below the right calf, I must have run too fast and over trained for the day.

After lunch with Lucille and Niel, I was totally knocked off sleeping for 2hr before Lucille and I went to support Deus on his hockey competition in Bukit Timah.
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Thursday 8th Jan 09- 14km Easy Run.... Tuesday 6th Jan 09-Telok Blanga Hill Run

2009-01-12T11:17:00.000+08:00

Thursday 8th Jan 09- 14km Easy run-DepotRD-Queentown-PortDown-BVMRT-QueenTown-DepotRd
Today run was an easy run, said the trainer. It was not the case for me, I have taken it as my muscle endurance run to pump up my heart rate. I planned to run not more than 6min/km pace and I knew it was not difficult to pick up anyone in MF in this pace. Anyhow, I also wanted to get back to MF earlier to work out on the Gym cycling.

I started the run behind, maybe, 10 runners. My 1st km was a 6min/km-pace warm up run, and was running with Melvin Jr and chatted with him a bit. I increased my speed after Depot Rd and already over took 3 to 4 runners while approaching QueenTown shopping center and later spotted Kumaran at the junction toward PortDown. Even though I knew I would not be able to pace him up long, I still decided to pace with him anyhow just to test my limit see how far I could go.

Thru out the PortDown, I tried to pace him but most of the time lacking behind 10-20m and noticed from my HRM that speed was 13km/hr (ie. 4.6 min/km), later I slowed down to 12km/hr and could only catch up Kumaran and also Melvin Jr and Trevor at traffic lights along CommonwealthRd. I would start off from the traffic light with them, but very quickly I would lack behind again. They were too fast with consistent speed of 13.5 to 14 km/hr. I was admiring all of them from behind noticing they were running at this speed without much effort like having a comfortable jog. After turning into QueenTown Rd, I lost sight on all of them, by then I was doing 11.5 to 12 km/hr and my final stretch along Depot Rd was approx 11.5km/hr.

My total time was 1hr 13min/14km (I believe caught-in-Traffic-Junction time was 4 to 5 min). That means my ave. speed approx 12km/hr (5 min pace). And from my HRM, I did a max of 13.3km/hr for 4 km, ave speed 11.5km/hr, max HR 174, ave HR 161. This was my first time I did this pace for 14 km. A very good heart rate pumping run.

As it was only 8.05pm after the run, I did a few min stretching in the gym and proceeded cycling for 35 min. Set resistance at 9 and constant cycling of 105 - 110 rev/min. I was concentrating in maintaining this speed 31km/hr for 35 min. After the whole work out, my leg was so tired and wobbling. But it was a very good intensive run and biking.

Running - 14km - 1 hr 13 min
Cycling - 35 min - R9, 105-110 rev/min

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Tuesday 6th Jan 09-Telok Blanga Hill Run
I met Trevor in the locker room and he was so kind to give me his brand new inaugural-2007-Aviva 70.3 top tri vest as Christmas present, and he insisted that I wear in this year Aviva event. I felt pressured and I told him that I have yet to achieve it and not too sure if I will wear it. But he kept ensuring me that I will make it and he will support me on that day. But really, the back/white vest was very nice and no one could resist to wear it. Sigh!!

The training was the hill run at Telok Blangah hill and I thought it would be a good training for the up coming 30km KL pacesetter run. It was nice and encouraging to see so many MF runners returning to run after a long holiday and in a new year. There were 3 new runners.

The run was 6 to 8 laps, 1.2 km hill run within 1 hr ( I was hoping the figure 8, 1.4km loop which I thought was more challenging and to attempt 7 laps within 1 hr, 1 lap better them the last training, which I did 6 laps in 48min). Well, anyhow, I was thinking of trying 8 laps this evening.

We went to the Hill thru Henderson wave and it was a tough warm up run thru the wave, and I started off too fast. So when I arrive the hill I felt my muscle tight and leg heavy. We started the run after Jimmy's briefing.

Still feeling my legs heavy (must be due the 2 brick training last week), I thought it would be good to go a bit slow for the first 2 loops so as to hope to gain up momentum. However just after the 1st up slope, Judy caught up with me and her pace was quite fast and I decided to pace up with her. I managed to pace up with her 2 loops and I found myself drifted further way from her after each up slope, however I was feeling good and quite comfortable in my run as I slow down a little bit. I was thinking if I had time I will doing an additional loop or maybe 2. However after my 6th loops I felt a bit of pain in my right knee cap, even though I thought it could not be serious, I was not willing to take the risk to have an early injury in the new year, I decided to stop at 8th loops. My last loop was very fast pace as I was racing up with Wong who caught up with me in the last slop. My timing was 47min with HR of 160 to 175bpm and it was a good heart pumping work out.

After the hill run, it was only 8.10pm when back to MF, I knew I could do gym bike. Set a resistance of 9 and managed to maintain at 32 km/hr. Eventually, I did 32 min for 15km bike. This was the first time I set resistance on 9. With the limitation of weekday bike training, I plan to increase resistance gradually and ride intensively after each run. I was initially at 7.

After the work out, did a good stretch and warm down before had my shower and pick up Lucille who had her run in the her Gym. We went Maxwell food center to have our dinner. I told her about Trevor Gift and she also encouraged me to wear it on the actual event. Hmmmm!

At home I tried the Tri vest, and wow! was Lucille's instantaneous reaction and insisted that I should wear it in the event since Trevor was so kind to give it to me. The vest was really nice and fitting on me. Well I think I will take it as an motivation and support from Trevor that I will wear it on that day, but I need to season it in my brick training before the event.
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Sunday 4th Jan 20009- Brick training in SCC Gym

2009-01-04T23:35:00.002+08:00

I have originally planned to go YSC (Yishun Safra Club) to do a OD tri, then my young one (YO) who had been lately envying my tan skin which I got it from Thursday brick training and MR 25 ultra run a week ago, told me that he also liked to swim today to get tan and Lucille who had been nagged by me lately having not spent enough time in her Planet Fitness gym and wasted the subscription fee, also wanted to work out in the gym. Since both of them have to pay to use the YSC, I decided to bring them to SCC (Seletar Country Club), quite unwillingly though because SCC does not have the Olympic size pool. Without such pool, I couldn't keep track on the swim distance and split timing. However, I felt that it would be very nice to have Lucille and YO with me while doing my training and I have always advocate the priority of spending time with my family.

We left home almost 10am in the morning and drove to the McDonald which was 3 to 4 min walk from home, and interestingly on our way, my YO said that he liked to walk back home to take his Sun Tan lotion which he has forgotten. Hmmm see how persistent he was to have his skin tan. We had a good breakfast and headed on to SCC. The drive was only 20 min.

On arriving the SCC pool, YO chose to work out in the gym first with his mum and to swim in the afternoon when the sun is the strongest. As for me I was cracking my head wondering how to trace swim distance with split timing on this "play" pool. I noticed the longest length of the pool but not too sure what was the distance, I know it was definitely not 50m lap. So I decided to swim 2 laps to equal 1 Olympic Pool size 50m lap. After doing some stretching I started to swim. On completion of the first 2 laps of front crawl, the timing was 1.35min (95sec), and base on my average timing on the 50m lap size pool which was 80 sec, mathematically 2 laps was approx 60 meters. A good estimate I thought.

I started 2 laps of front crawl and with alternate 2 laps breast stroke and was determine to complete 30 laps non stop which made up of 1,800 meter. I stopped for a minute after the first 10 laps (600m), and the next 20 laps(1200 meter) was continuous without any pause for rest. I was surprised that I managed approx. 1.8km, first time with alternate style, since I always tend to rest 3 to 4 min after after any 500m swim. So, not too bad and was happy with the perseverance since I have never tried long swim with front crawl without leg float. After the swim and feeling a little bit kiddy, I immediately went to the locker room, put on my shoes, ZenStone3, HR chest wrap, vest and proceeded to the gym.

It has been some time that I came back to this SCC Gym, and to my surprise there were quite a number of new equipment include the 2 stationery bikes. The thread mill are also new with very informative dash board.

The stationery bike was impressive, it has adjustable aero bar. I started to cycle with resistance 7, but not without constant adjustment of the aero bar and seat's height in order to get the most comfortable riding postion . The dash board was user friendly, showed speed, distance, paddle rev/min, etc without the need of switching. But, I noticed that the speed seemed to show faster > 35km/hr , when paddle speed was 110 rev/min. It was very different from those bike at MF SC, when 110 rev/min at resistance 8, the speed was 30km/hr. Not to waste time figuring on this, I focused on the timing with constant 110 rev/min and I deicided to clock 80 min and took it as 40km, even though it showed much more in the stationery bike. This ride was nice because Lucille was cycling with me which she has no chance if I cycle on the road.......

I then proceeded to run on the new thread mill, instead of running on the road. I was thinking of running 10km, but changed my mind when I remembered that there would be 3 laps of 7 km in the Aviva 70.3, twice passing the viewing gallery. So I decided to run 14km to imagine that I started from the viewing gallery and would pass viewing gallery running strongly and with spectators clapping and cheering. Hmmm yes in the fantasy I knew. Finally I ran 15 km instead. I pushed myself 1 more km since I felt the strenght to do it, and run timing was 1hr 34min. And my training ended approx 3hr 30 min while Lucille and YO ended 45min earlier though. We left SCC approx 4.15pm and headed Causeway point for Ya Koon Bread and after that YO went to meet up his JC friends, leaving Lucille and I window shopping while waiting dinner time, though I more preferred to sit in Ya Koon to rest my tired poor legs and catched up on my weekend newspaper.

Quite satisfied and happy with the training with Lucille and YO with me. This swim has given me more confidence to do ling swim with front crawl, and I has also worked on well with my stroke efficiency especially the front crawl and proper breathing.

The timing:-
Swim – 2 laps front crawl and continuous alternate 2 laps breast stroke
S1-16.51min (1 lap-30m, 20 laps = 600m),
S2-36.16min (40 laps = 1,200m), Total swim distance = 1,800m, time= 53.07min

Bike – Stationery bike
S3-1hr 20min (40km )

Run – Thread mill
S4-15km - 1hr 34min

Total timing = 3hr 47min
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Thursday 1st Jan 09 - Brick Training 70km Bike/10km Run

2009-01-03T14:01:00.000+08:00

Type of training:-
I did my first brick training of the new year in preparation of my Aivia 70.3. I left home at 10.30am and after a short 7 km slow warm up ride to the T junction of Mandai rd/Woodland rd, I began my training at 10.50am.

The Bike route:- (Rolling Hill) Mandai road-RT Sembawang Rd - Upper Thomson - UT after AMK Ave1 - Old Pierce rd - UT SLE flyover/Upper Thomson - LT Yio Chu Kang - LT JL Kayu - SCC Road - Yishun Ave 1 near (SCC) {32KM}, 1 loop of (Yishun Ave 1 - Mandai Rd -UT at T Junction of Mandai rd/Woodland Rd - Mandai Rd - Yishun Ave 1(SCC) = 26km), Mandai Rd -RT Upper Thomson - LT Gambas Rd - LT Woodland Ave 12 - RT Woodland Ring ( Total 70km). Split time (10km time split).
S1 22.16, S2 23.35, S3 20.59, S4 22.44, S5 20.48, S6 28.35, S7 21.58. (Total Time - 2 hr 40min)

Run Route:- (Flat Rd Run - 10km)
Woodlands (WL) Dr 63 - RT WL Ave 6 - RT WL Ave 5 - LT WL Ave 3 - RT WL ST 13 - LT WL st 12 (WL stadium) - WL st 32 - LT WL Ave 1-LT WL Ave 12 - LT WL dr 62 - WL dr 63
(Total Time 1hr 7 min, distance 10km)

Today training was good, even though biking was tough because I had not been biking since 9th Nov Powerman. The weather was hot especially during biking, but the weather was good and cloudy during the 10 km run. Rain poured down immediately I stopped my run.

Ojective of Training
The objective of bike training was to maintained less then 20-22 min per 10km (taking acct stopping at junction, speed of not less then 30km/hr on flat road. The objective of the run is to maintain at 6.5-7min/km pace and to manage cramp if it set in.

Today brick was also aimed to start the training session for Aviva 70.3 in a slow pace to clock mileage in the run and bike. I have planned to increase bike and run mileage gradually in each training till the arrival of the event with the same bike speed and run pace. I have also planned high intensity biking and running which will be incoporated into my training.

I will arrange to combine swim in one of the training. Some of the up coming events such as 30km KL pacesetter, HK Marathon and Safra Biathlon are to clock mileage and use it as high intensity training.

Since it is a long holiday, I will do another brick training on Sunday. Plan to do OD tri in the gym, 30 laps swim, 40km stationery gym bike and, either run 10km on thread mill or road. Intend to go to Yishun Safra Club (YSC) and recce up the club so that in some Sundays, I can do brick training there with mounting up the bike for actual biking and road run. I can do the 30 laps pool swim 60 to 80km bike and 10 to 15km run, and good thing is YSC is near to the Yishun Ave 1 (SCC)/Mandai road - the 26 km bike loop, and with familiar running routes. Happy training!!
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