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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Wednesday, September 8, 2010
Monday, July 26, 2010
25th July 2010- Port Dickson Internatinal Triathlon - Timing improved again
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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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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Tuesday, May 25, 2010
24th May 2010; Monday - YF swim; Drop back to lane 1
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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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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Sunday, December 6, 2009
6th December 2009 Sunday - A fantastic weather for SCSM 2009; our Sunny Brother took a break today.
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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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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Sunday, November 29, 2009
29th Nov 2009 Sunday - MF last LSD 23km before next week SCSM
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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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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Wednesday, November 25, 2009
24th Novenmber 2009 Tuesday - MF labraodr Hill run OTOT 8 loops
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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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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Tuesday, November 24, 2009
23rd November 2009 Monday - 22nd YF pool swim; Coach lost his voice and I was his interpreter; I "sabo" him.. hahaha
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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Friday, November 20, 2009
19th November 2009 Thursday - 21st YF swim (Extra Lesson); similiar training as Monday but.....
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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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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Tuesday, November 17, 2009
16th November 2009 Monday - 20th YF swim; slacked and skived on the sprints laps
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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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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Sunday, November 15, 2009
15th November Sunday - Complete the MF LSD 40km run with a reward of bruises, cuts and swollen calf muscle
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!" :) :) , , :( :(....
.
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!" :) :) , , :( :(....
.
Friday, November 13, 2009
12th November 2009 Thursday - 19th YF swim at Clementi Pool; "your kicking was so calm"
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!!!
.
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!!!
.
Thursday, November 12, 2009
11th November 2009 Wednesday - MF 10km Trade Mark hill run + 5km flat
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.
.
Time:-
10km, 58min + 5 km, 28min = 1hr 26min.
.
Monday, November 9, 2009
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.....! :)
.
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.....! :)
.
Wednesday, November 4, 2009
3rd Nov 2009 Tuesday - 8x1200 speed work on TB hill but did my own run to recover
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.
.
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.
.
Tuesday, November 3, 2009
2nd Nov 2009 Monday - 18th YF sea swim - Survived the swim training as it was not as hard as I expected
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.
.
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.
.
Sunday, November 1, 2009
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. ...
.
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. ...
.
Saturday, October 31, 2009
31st Oct 2009 Saturday - Yes I did it; 80 laps in Jurong Safra
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.
.
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.
.
Thursday, October 29, 2009
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.
.
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.
.
Wednesday, October 28, 2009
27th Oct 2009 Tuesday - MF hill run 7 loops; Change Of Target 8 loops.
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.
.
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.
.
Tuesday, October 27, 2009
26th Oct 2009 Monday - 17th YF Swim; Tough Desending then Ascending Swim Laps
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.
.
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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