8th November 2009 Sunday - Ambitious target and being over confident marred powerman race.....

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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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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19th April 2009 Sunday, No Brick Training Until Sunday

I was planning to do a run-cycle-run brick last week in the gym at least once to prepare for the up coming Raw Duathlon on 26th April. But there is no opportunity and time did not permit. Anyhow, it was a busy week last week:-

Tuesday 14/04 - speed work with MF runner in Queen Town stadium
MF Club to QT stadium - 4km - 24min
3x1200m - 5.19min, 5.25min, 5.29min
2x800m - 3.38min, 3.49min
1x400m-1.45min,
QT stadium to MF Club- 4 km - 22min
Really can't remember when was the last time I did speed work. Anyway it was quite a good work out. When running back to club I was planing to do a very slow jog back, instead I pace up with MH with 5.5min/km tiring pace. After the run, my legs were aching and I felt very tired.

Wednesday 15/04 - I have thought of doing a brick in the gym but was too busy to leave office early. So I went for a swim in MF late evening instead while waiting to pickup Lucille from her gym work out. The pool was crowded and my swim was quite chaotic. I was disappointed to see most of the swimmers did not know how to swim CCW within their own lane. Not only I was swimming, I was also manoeuvring around to avoid collision. But I still collided head on with a guy with his hand scratched and hurt my nose. I think some of these swimmers must attend courtesy lesson to swim in right direction. Hello swim CCW in your lane, OK?? That means lane marker is always on your left. Somehow, I completed slow 20 laps mixture of FC and BS.

Thursday 16/04 - Did not do any training with MF runners. I bought a new golf set for Lucille for her birthday early this week and brought her to Seletar Country Club to let her test out and get use to her new "baby", and hopefully she could enjoyed her golf game this Sat. So no chance to do brick too. I think it has been more than 9 months since the last time we have been to any driving range, so after to 160balls for me and 120ball for her, our back ache.

Friday 17/04 - Went for my 3rd YF pool training. We got to learn how to use pull buoy. It seemed easy to use the buoy, but it was not actually. Coach Lim explained to us some drill with the buoy such sculling, FC , fluttering and etc. Finally did the following slow swim drill w/o buoy:- 1x400m, 1x300m, 1x200m 2 x 25m sprint, 2 x50m sprint. I always felt totally drained after the YF training. And tonight was especially even more drained, must be the effect of the 160 ball - golf swing I had on Thursday, after almost more 9 months not headed to the golf range. Rushed back home and knocked off for the day to have a good rest for the golf game on early Sat morning.

Oh yes Saturday 18/04 - Lucille, the two boys and I went to Japan buffet restaurant (Kuishinbo) in Jurong Point to celebrate Lucille's and Niel's birthday. Niel turn 20 this year, wow time flies, he is a big boy now. And as for Lucille, my same old saying to her jokingly , "you always get a year older earlier than I first,,, you get OLDERRRRR (my emphasis) first!!"

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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