18th Oct 2009 Sunday - Yellow Fish OWS plus my Brick Training

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

"Body marking"

"With Melvin; our photographer"

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

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

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

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

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

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

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

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

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

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

I proceeded to Kallang Leisure Park to collect Lucille's GE goodies pack.
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20th - 21st Sept 2009 Sunday and Monday - MF 27km run and 160km Cycling round the Island

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

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

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

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

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

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

No running on Tuesday, going to give my poor legs and butt some good good rest. Will go swimming as swimming is the best form of recovery.
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26th April 2009 Sunday, A "HOT" RAW Duathlon

Today was the inaugural Duathlon, and the organiser called it RAW Duathlon; start from basic.

I think the other reason to call RAW, probably because the hot sun cooked the raw meat out of the most participants. The weather was terrible, almost unbearable especially into the 3rd leg of the race. Fortunately the drink support by the organiser was excellent. Even during the 1st leg which started at 7.30am, I have already felt the heat of the sun. But cycling was not too bad as most part of the route was covered with tree shade.

For this race, I was targeting to do an effective-timing of 60min run, 80min bike and 60min run, that means 6min/km pace for the both run and 30km/hr cycle. Quite an unrealistic target, I knew, due to the fact that I did not really train for this race. Anyhow, I thought it was OK, just like to see how far would I be away from the target.

I started the run with Melvin Jr and Snr at, I think, 5 to 5.5 min/km. I felt their initial fast speed and slow down after less then 1km and decided to keep up with my own pace of 6min/km, not good to pace up with Jr who is young and very strong in his run, even though this was his maiden duathlon race and Snr, a full ironman veteran.

The 10km run comprised of 2 laps of 5km loop, running on high way on a complete flat land, without any trees around and wind, or merciful breeze. I completed the 1st leg at 60min, could felt the heat of the sun that I took 6 min in the transition area to cross over biking. I knew I had to do 30km/hr to clock 80min for the 40km which consist of 4 x 10km loop. Somehow I could not push up my speed to 30, I was constantly doing 26-29km/hr. I was conservative not to push too hard fearing that I would not able to pull thru my 3rd leg run, also because being intimidated by the heat in the 1st leg run. I completed the bike at 92min. Again took 8 min in the transition area to cross over to the run. I started the run with a very slow pace to ensure that I would not have cramp too early into the run, learning from the experience during Powerman in Lumut which I ran too fast in the beginning, got cramp after 600 to 800m and struggled badly with the rest of the distance. Came to the 1st drinking point after 200 m, I topped my my bottle to prepare to battle the heat for next 2 km before the next drinking pt. After 2 km cramp set in, and I had to apply "commonly known by endurance runner as run-rub-walk-run strategy (3-1, 4-2 or 5-2)" to finish the remaining distance. I "showered" myself with ice water at all the water points to cool off the scorching heat, and focusing on finishing off this race.

I crossed the finishing line with another sense of satisfaction and accomplishment. It was not a lustre performance as I was 30 min from my target of 3hr 20min, but I did enjoy this race challenging the scorching heat. Look forward to the same race next year with better preparation and better the timing, may be 3hr 20min, ya??

Breakdown of timing
10km run- 60min
40km bike - 92min
10km run - 78 min
Transition time - 14min
Total time = 4hr 4 min
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22nd Mar 2009, Sunday, Aviva 70.3 Ironman-My Very first Ironman Race Marred By Metal Thumb Tacks Sabotage

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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