1st Nov 2009 Sunday - Cramp free MF LSD 34km Run; met my target of <4hr

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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29th Oct 2009 Thursday - Lost soul abort run

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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22th Oct 2009 Thursday - MF 10km Trade mark route + 5 km flat

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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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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16th August 2009 Saturday - AHM; Lucille's Maiden 21km run

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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9th June 2009 Tuesday - My Own Run 6km Hill Run Thru Morse Rd + 5km MF Loop

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

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

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

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

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

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

My timing was 66min + 5 min break + 68min ( 22km)
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26th May 2009 Tuesday - Supposed To Be A 14km Slow Recovery Run, But....

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

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.

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

I have decided to go for a very slow recovery run. Quite a disappointment to have missed Tuesday easy run in MF due to work and dinner with customers. I also try not to strain my leg too much because of tomorrow YF training.

I did a 6km (thru Morse road to MF hill, then down to Kampong Bahru back to MF) + 5 km loop(thru harbour front and back to MF). Total time 65min, it was a slow and easy run without pushing myself too much. Nevertheless felt the legs were so heavy due to the 32km Sunday Pandan Reservoir run.

During this run, many thoughts gone thru my mind; calculating how many weeks before the Desaru HIM, planning time and day for my training for this key event, recalling what are the upcoming events that I have signed up. Wow! it will be a busy months - May passion run and Sundown Marathon; June Phuket Marathon but not sure if still possible to run in Phuket, July Port Dickson tri, wow really a busy busy months for multi sport. I was also thinking how to incorporate these events into my training. More importantly is to plan for more time in swimming, an area that I need a lot of improvement and to improve fast; need to plan other days or other part of the day to swim instead of Wednesday evening whereby the pool is so crowded that always bump onto other swimmers, without able to swim peacefully. It was good to put some thought and get organised as work is also getting stressful, with limited time to train to be ready for Desaru HIM on 1st Aug. The thought of "What should I do for training this Sat (no golfing) and Sun........." also came to this training-organisation-mode!!

I finished my run at the same time with MF runners who did 6 loops of MF hill, and already looking forward to tomorrow YF swim. Happy training!!!
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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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5th April 2009 Sunday, My Third YF Sea Swim + 10km Run

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

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

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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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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13th March Friday, A Week Without Training, yet it was still a Business endurance "Run", greeting from Vietnam

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

18th Jan 2009 Sunday, KL Pace Setter 30km Hill Run

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.

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Tuesday 13th Jan 2009, 14km Hill Run

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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