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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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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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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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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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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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!" :) :) , , :( :(....
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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!!!
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