why? i'll tell u why.
after this morning's marathon, i went for a 2km swim at noon time. at 4, i went for 1 loop coastal, 40km. i was seeing stars 12km into the ride, had to stop to rest before i could continue and finish it off.
i dunno why, but i just wanted to do them.
i am truly crazy.
ended the day by watching night at the museum 2 with jason and desmond at tamp. hilarious show.
ok now back to work tomorrow. harsh reality slaps me in the face.
training for this week:
Monday: nothing
Tuesday: nothing
Wednesday: morning 4km run
Thursday: evening 11km run (start of carbo loading)
Friday: nothing
Saturday: nothing
Sunday: 42km run, 2km swim, 40km bike
Sunday, May 31, 2009
sundown marathon 2009
i didnt register for it at first.
i wanted to attempt the 84km this year, and had planned to start training in jan. but due to a hamstring injury that took me out of action totally in jan, i gave up the idea of doing the ultra marathon and decided not to register for the event at all.
then just last week, i suddenly felt the urge to run, and to do the marathon. so i asked my ex-XO who had registered but was not running for his slot.
i had been doing high mileage runs for the past few weeks (16-21km) runs, about 35 to 40km a week, and i always felt pretty good on those runs, so i decided to se how i stand with my training at this moment.
one thing that haunted me was how i had particpated in this same event last year as my first marathon. i suffered multiple cramps that were so bad at the 32km mark that i had to walk the last 10km and finished in 5:30. i kept having this fear that i would cramp up. so another reason for taking part this year was to banish those demons, at the same race, same arena where they had struck me so cruelly last year.
met 2xla, QR and xueping last night, heading to tampines one. i made baked rice for lala as well as let the other girls try it. thanks for the great feedback! =D
had my usual pre race meal of muesli and cereal and headed to changi V to meet ex-Xo to collect the race tag and timing tag.
after some pre-race prep, the race started. QR, xueping and i took our own sweet time to reach the start gantry, so our start time was a bit late.
ok to sum up the race:
1) started the first 10km rather fast, i just wanted to break free from the majority of the crowd, and i kept to the side roads where it was much clearer than the main road
2) this indian dude who looked like a beast (muscular with long curly hair) decided to give me a run for my money. after i overtook him he caught and overtook me back. but he was panting, so i maintained, passed him, and opened up on him. why go so hard so early?
3) at east coast, this dude in a red singlet and yellow adidas racers (same one i have at home, but i wore newtons for this race) and i had a go at each other. i overtake, he overtook again. this "sparring " continued for the next 1km. but he had over extended himself and could no longer maintain the pace. i overtook and opened up on him. never saw him again after the U-turn at the 19km mark.
4) i was feeling so happy on the run. i just felt really good. so i was smiling throughout and posing for any cameras i saw. thanks bryan, sham and eddie from key power for cheeiring me!
5) overtook this angmoh lady in green who was FAST. she was so cheery too! she would turn out to become the ladies winner for the marathon.
6) maintain my quick pace till 25km, where i could really start to feel a bit of fatigue setting in. some people saw how i was smiling while running and made comments. i was very amused.
7) thanked all the traffic police who stopped traffic for me as i crossed the roads. i was in a really good mood.
8) saw zhixiang and overtook him. saw angie from SMU bi team too. she was fast, and would soon be the 1st runner up for the ladies 42km.
9) 31km mark. a silver mazda 6 came up beside me, with jason and lala inside to cheer me on! it was a much welcomed bit of motivation!
10) 32km mark. this was where i had cramped up last year. as i passed it, i assessed how i felt. still good. a big YES to myself and thanked God for carrying me through thus far. i am doing much better than last year.
11) 36km. lala, jason, jj and mich stopped by the road to cheer me on! it was a huge boost as i could feel that i was starting to hit the wall. with them, i bashed through the proverbial wall. they told me that josh was just ahead. check how i was feeling and i knew i could pick up the pace. josh was in visual sight.
12) caught up with josh. he told me to try and go below 3:30. i figured that with the way i was going, it was a possibility, so i mainained this pace and told myself to keep going. the image of chris mccormack running in the kona world championships kept coming into my mind and i wanted to emulate that.
13) overtook a last few people from hendon onwards all the way to changi V. the last 1km i upped my pace to catch the last 2 guys ahead of me and sprinted to the finish.
14) i crossed the line at a gun time of 3:35. minus the time for the late start i had, i should have done 3:20 something. a personal best, and i really felt very good with it.
15) went for the post race massage. shioksss. waited for josh and zhixiang, watched a bit of transformers, then we headed home.
One thing that struck me during the run, was how happy i felt. and through the run, i could not stop praising and thanking God, who made so much possible. and i believe that my Creator made me to run. i may not be Mok-like fast, but when i run, i feel His joy. and the happiness i find when i am running makes me want to share my joy with others. thats why i smile when i run, and hope to bring others to know this joy of mine. there's a reason why whenever i cross the finish line of a race, i hold my hands up and look up to God and thank Him for giving a love for this sport.
ok thats all for now. will update more soon.
i wanted to attempt the 84km this year, and had planned to start training in jan. but due to a hamstring injury that took me out of action totally in jan, i gave up the idea of doing the ultra marathon and decided not to register for the event at all.
then just last week, i suddenly felt the urge to run, and to do the marathon. so i asked my ex-XO who had registered but was not running for his slot.
i had been doing high mileage runs for the past few weeks (16-21km) runs, about 35 to 40km a week, and i always felt pretty good on those runs, so i decided to se how i stand with my training at this moment.
one thing that haunted me was how i had particpated in this same event last year as my first marathon. i suffered multiple cramps that were so bad at the 32km mark that i had to walk the last 10km and finished in 5:30. i kept having this fear that i would cramp up. so another reason for taking part this year was to banish those demons, at the same race, same arena where they had struck me so cruelly last year.
met 2xla, QR and xueping last night, heading to tampines one. i made baked rice for lala as well as let the other girls try it. thanks for the great feedback! =D
had my usual pre race meal of muesli and cereal and headed to changi V to meet ex-Xo to collect the race tag and timing tag.
after some pre-race prep, the race started. QR, xueping and i took our own sweet time to reach the start gantry, so our start time was a bit late.
ok to sum up the race:
1) started the first 10km rather fast, i just wanted to break free from the majority of the crowd, and i kept to the side roads where it was much clearer than the main road
2) this indian dude who looked like a beast (muscular with long curly hair) decided to give me a run for my money. after i overtook him he caught and overtook me back. but he was panting, so i maintained, passed him, and opened up on him. why go so hard so early?
3) at east coast, this dude in a red singlet and yellow adidas racers (same one i have at home, but i wore newtons for this race) and i had a go at each other. i overtake, he overtook again. this "sparring " continued for the next 1km. but he had over extended himself and could no longer maintain the pace. i overtook and opened up on him. never saw him again after the U-turn at the 19km mark.
4) i was feeling so happy on the run. i just felt really good. so i was smiling throughout and posing for any cameras i saw. thanks bryan, sham and eddie from key power for cheeiring me!
5) overtook this angmoh lady in green who was FAST. she was so cheery too! she would turn out to become the ladies winner for the marathon.
6) maintain my quick pace till 25km, where i could really start to feel a bit of fatigue setting in. some people saw how i was smiling while running and made comments. i was very amused.
7) thanked all the traffic police who stopped traffic for me as i crossed the roads. i was in a really good mood.
8) saw zhixiang and overtook him. saw angie from SMU bi team too. she was fast, and would soon be the 1st runner up for the ladies 42km.
9) 31km mark. a silver mazda 6 came up beside me, with jason and lala inside to cheer me on! it was a much welcomed bit of motivation!
10) 32km mark. this was where i had cramped up last year. as i passed it, i assessed how i felt. still good. a big YES to myself and thanked God for carrying me through thus far. i am doing much better than last year.
11) 36km. lala, jason, jj and mich stopped by the road to cheer me on! it was a huge boost as i could feel that i was starting to hit the wall. with them, i bashed through the proverbial wall. they told me that josh was just ahead. check how i was feeling and i knew i could pick up the pace. josh was in visual sight.
12) caught up with josh. he told me to try and go below 3:30. i figured that with the way i was going, it was a possibility, so i mainained this pace and told myself to keep going. the image of chris mccormack running in the kona world championships kept coming into my mind and i wanted to emulate that.
13) overtook a last few people from hendon onwards all the way to changi V. the last 1km i upped my pace to catch the last 2 guys ahead of me and sprinted to the finish.
14) i crossed the line at a gun time of 3:35. minus the time for the late start i had, i should have done 3:20 something. a personal best, and i really felt very good with it.
15) went for the post race massage. shioksss. waited for josh and zhixiang, watched a bit of transformers, then we headed home.
One thing that struck me during the run, was how happy i felt. and through the run, i could not stop praising and thanking God, who made so much possible. and i believe that my Creator made me to run. i may not be Mok-like fast, but when i run, i feel His joy. and the happiness i find when i am running makes me want to share my joy with others. thats why i smile when i run, and hope to bring others to know this joy of mine. there's a reason why whenever i cross the finish line of a race, i hold my hands up and look up to God and thank Him for giving a love for this sport.
ok thats all for now. will update more soon.
Thursday, May 28, 2009
(over) tapering week
work this week has been really disruptive. take into account that i didnt want to be too tired for sundown this week, i havent trained much at all.
monday, nothing.
tuesday, nothing.
wenesday morning 4km run.
thursday night 11km run.
i feel fat and useless already. i wun be able to swim and bike after this week.
to top it off, im starting to carbo load tonight, so i'll be even fatter. HAHAHAHA. soon i'll be able to do jason's james bond pose. moves and belly and all. HAHAHAHA
monday, nothing.
tuesday, nothing.
wenesday morning 4km run.
thursday night 11km run.
i feel fat and useless already. i wun be able to swim and bike after this week.
to top it off, im starting to carbo load tonight, so i'll be even fatter. HAHAHAHA. soon i'll be able to do jason's james bond pose. moves and belly and all. HAHAHAHA
Sunday, May 24, 2009
whacky weekend
the title is actually quite inaccurate. what i did was not whacky, but it was madness.
sat morning i went to join coach david at east coast for the adination run. cycled down to his house at marine drive (right next to my old house!) about 6km to putmy bike at his place, then met up with a friend of his before heading down to the meeting point at east coast. met the rest of the running group, i felt so young and noob there. i was joining the 16km group today, so the plan was to run from the mac's all the way to past nsrcc and then turn back. the run was quite comfortable for me, though i ended up leading the group by quite a bit. i hit nsrcc and then went a bit extra when i took a turn at the U-turn point. i think that added at least another half a km. on the way i saw aunty sarah and uncle kian seng (cheryl's parents), uncle david (sam's dad) and uncle owen (m. lee and bryan's dad). was good to see some of my church peeps running!
i felt quite happy on the run, as i got to see the sun rise, so i was smiling the whole way. quite a no. of people was wondering who this grinning idiot was. hahaha!
after i finished, we went to get a bit of drinks from the 7-11 and then headed back to coach's place to get my bike and i cycled back home.
i rested till 1, then went to swim at tampines. did the 3 sets of ( 800m plus 4x50m) again. was quite shagged after that.
at night i went to join the YA at NACLI near NUS for the weekend away program. after a good night session, i hit the sack. too tired to play settlers.......
woke up at 630, did a light run back to hall to do some pull ups and core. then i took a bus back to NACLI for the last session, which unfortunately i was nodding off at. sigh... after that we checked out and had lunch, then just, kim and i headed to khatib to pay paint ball! it was damn fun!!! got to shoot people like mad. i only suffered 2 shots, while inflicting much pain(t) to the others! MUHAHAHAHAHAHA!
headed home after that. due to a sudden moment of pigging out i had 2 ice cream cones, i resolved to extend my planned 2 loops of coastal ride to 3. the first loop felt good, then the second loop i almost wanted to give up... was feeling so tired, but i pulled myself to finish off the third. it was then i witnessed a group of riders, where the second last rider suddenly just crashed. the rider behind him hit the guys bike and flew also. it was quite bad, gd thing they had friends who stopped to help them both.
even though this sounds mean, but i cant help but think that i used to be like that. so today i gained 2 skills:
- 3 loops solo coastal
- watching-people-crash-instead-of crashing-self
total mileage today, 101km!
this week's training:
mon: bi swim total mileage 4km
tue: morning 5km run, evening 15.5km run
wed: can't remember
thurs: morning bike trainer intervals 1 min sprint 30s wasy
fri: ippt!
sat: 16km run, 3 km swim
sun: morning light run, pullups and core, afternoon 101km bike
PS: on an end note, i'll be doing the sundown 42k as a training this saturday! thanks ex-XO for the slot!
sat morning i went to join coach david at east coast for the adination run. cycled down to his house at marine drive (right next to my old house!) about 6km to putmy bike at his place, then met up with a friend of his before heading down to the meeting point at east coast. met the rest of the running group, i felt so young and noob there. i was joining the 16km group today, so the plan was to run from the mac's all the way to past nsrcc and then turn back. the run was quite comfortable for me, though i ended up leading the group by quite a bit. i hit nsrcc and then went a bit extra when i took a turn at the U-turn point. i think that added at least another half a km. on the way i saw aunty sarah and uncle kian seng (cheryl's parents), uncle david (sam's dad) and uncle owen (m. lee and bryan's dad). was good to see some of my church peeps running!
i felt quite happy on the run, as i got to see the sun rise, so i was smiling the whole way. quite a no. of people was wondering who this grinning idiot was. hahaha!
after i finished, we went to get a bit of drinks from the 7-11 and then headed back to coach's place to get my bike and i cycled back home.
i rested till 1, then went to swim at tampines. did the 3 sets of ( 800m plus 4x50m) again. was quite shagged after that.
at night i went to join the YA at NACLI near NUS for the weekend away program. after a good night session, i hit the sack. too tired to play settlers.......
woke up at 630, did a light run back to hall to do some pull ups and core. then i took a bus back to NACLI for the last session, which unfortunately i was nodding off at. sigh... after that we checked out and had lunch, then just, kim and i headed to khatib to pay paint ball! it was damn fun!!! got to shoot people like mad. i only suffered 2 shots, while inflicting much pain(t) to the others! MUHAHAHAHAHAHA!
headed home after that. due to a sudden moment of pigging out i had 2 ice cream cones, i resolved to extend my planned 2 loops of coastal ride to 3. the first loop felt good, then the second loop i almost wanted to give up... was feeling so tired, but i pulled myself to finish off the third. it was then i witnessed a group of riders, where the second last rider suddenly just crashed. the rider behind him hit the guys bike and flew also. it was quite bad, gd thing they had friends who stopped to help them both.
even though this sounds mean, but i cant help but think that i used to be like that. so today i gained 2 skills:
- 3 loops solo coastal
- watching-people-crash-instead-of crashing-self
total mileage today, 101km!
this week's training:
mon: bi swim total mileage 4km
tue: morning 5km run, evening 15.5km run
wed: can't remember
thurs: morning bike trainer intervals 1 min sprint 30s wasy
fri: ippt!
sat: 16km run, 3 km swim
sun: morning light run, pullups and core, afternoon 101km bike
PS: on an end note, i'll be doing the sundown 42k as a training this saturday! thanks ex-XO for the slot!
Saturday, May 23, 2009
ippt for work year 2009
had my ippt yesterday. kinda booked the appointment on impulse on wednesday when chief chef asked me to join him. but i figured that i could just get it over and done with and collect $200 (so confident ah jon....)
anywaythe first 4 stations went by smoothly. i was quite pleased with my SBJ cause i did a 250 without training for it. that was really quite a surprise. the pull ups was good cause i've been training for it, so 12 was achieved without feeling dying afterwards.
then the 2.4. i was aiming for a sub 9 this year cause of all the training i had been doing. started the first 400m well at 1:25min, 2nd 400m at 1:30, then i stopped paying attention to the times.
i managed to finish in 8:45! and it was quite comfortable too, though i did push a bit lah. i was very happy with it, though i didnt show it, hahaha!
someone from 180 sqn wanted to recruit me for next year's navy sprint, he had mistaken me for a recruit! (WAH LAU) too bad, hahaha... can eat my dust at sing bi next year... then the pti came over and congratulated me, saying that it's been ages since he had seen a 8 min plus 2.4... speaks volumes about our navy hur, haiz... i wish that everyone would be more motivated to run in base, rather than just gorge themselves on fried food the whole day... o well... to each their own....
anywaythe first 4 stations went by smoothly. i was quite pleased with my SBJ cause i did a 250 without training for it. that was really quite a surprise. the pull ups was good cause i've been training for it, so 12 was achieved without feeling dying afterwards.
then the 2.4. i was aiming for a sub 9 this year cause of all the training i had been doing. started the first 400m well at 1:25min, 2nd 400m at 1:30, then i stopped paying attention to the times.
i managed to finish in 8:45! and it was quite comfortable too, though i did push a bit lah. i was very happy with it, though i didnt show it, hahaha!
someone from 180 sqn wanted to recruit me for next year's navy sprint, he had mistaken me for a recruit! (WAH LAU) too bad, hahaha... can eat my dust at sing bi next year... then the pti came over and congratulated me, saying that it's been ages since he had seen a 8 min plus 2.4... speaks volumes about our navy hur, haiz... i wish that everyone would be more motivated to run in base, rather than just gorge themselves on fried food the whole day... o well... to each their own....
Thursday, May 21, 2009
destination: bintan (NOT ME)
to all my friends heading down to bintan for the race this weekend, race safe, have fun, and enjoy the time.
sorry i can't join u all, but i'll be praying for everyone.
i'll be missing u all
"just keep swimming"........
sorry i can't join u all, but i'll be praying for everyone.
i'll be missing u all
"just keep swimming"........
Tuesday, May 19, 2009
business as usual
yesterday was such an emotional roller coaster, regarding the duty list. but as lala puts it, it's probably blessing in disguise.
swim training was good, though i was doing the sets on my own as the rest of my usual lane 6 were not around, or coaching the others. so i did 800m, 8x 100m on 1:45, 600m, 6 x 100m on 1:40, then 400m and 4 x 100m on 1:35. the last set of sprints really killed me.
after that went with QR and lala to dinner at ai takeaway! the uncle was so nice, gave QR a free bowl of rice... we followed that with pukka. i couldnt resist and ordered a mint creation. shiokness.
woke up at 4:55 this morning (i had set my alarm at 5 -_- ) so i got up to run. haiz. i didnt want to wear my contacts first thing i wake up, so i was running around half blind, more conscious of what i was running on and not wanting to fall. did 5km this way, then did 12 pull ups outside my new room. what a good way to start the day.
work was "nothing-ness" today. in the evening i went for a long run. wanted to do 12 plus 10k, but after 5k i felt like shit. so i dragged myself through the run and did a alternate route altogether. modified it by running zig zag around the buona vista, dover and ulu pandan area. ended up with 15.5km. so total mileage today was 20.5km! not bad, considering how horrible i felt for the evening run, i was quite pleased with how i told myself to finish it. didnt have much choice really, the other option being that i walk back, hahahaha...
ended the night well, with a happy 30 mins of walking to nuh and just chit chatting. good way to end the day.
ok super shag le, and i promised to sleep early. night!
swim training was good, though i was doing the sets on my own as the rest of my usual lane 6 were not around, or coaching the others. so i did 800m, 8x 100m on 1:45, 600m, 6 x 100m on 1:40, then 400m and 4 x 100m on 1:35. the last set of sprints really killed me.
after that went with QR and lala to dinner at ai takeaway! the uncle was so nice, gave QR a free bowl of rice... we followed that with pukka. i couldnt resist and ordered a mint creation. shiokness.
woke up at 4:55 this morning (i had set my alarm at 5 -_- ) so i got up to run. haiz. i didnt want to wear my contacts first thing i wake up, so i was running around half blind, more conscious of what i was running on and not wanting to fall. did 5km this way, then did 12 pull ups outside my new room. what a good way to start the day.
work was "nothing-ness" today. in the evening i went for a long run. wanted to do 12 plus 10k, but after 5k i felt like shit. so i dragged myself through the run and did a alternate route altogether. modified it by running zig zag around the buona vista, dover and ulu pandan area. ended up with 15.5km. so total mileage today was 20.5km! not bad, considering how horrible i felt for the evening run, i was quite pleased with how i told myself to finish it. didnt have much choice really, the other option being that i walk back, hahahaha...
ended the night well, with a happy 30 mins of walking to nuh and just chit chatting. good way to end the day.
ok super shag le, and i promised to sleep early. night!
Sunday, May 17, 2009
back ina action
my ass was so lazy yesterday. wanted to wake up early to go for the adination run with josh, lemin and jason at east coast at 645, but i overslept =( ended up going to sentosa for "training" (2km sand runs) and volley ball and frisbee.
went to vivo for lunch with the rest of the team. lala came to join us at food republic. arji and i found this thunder tea rice that was absolutely fantastic! not only is it brown rice, but it tastes good as well! =D yay im addicted now!
after lunch we watched star trek. it was pretty good! though i had to really rush off after that to go for jackson's wedding (5th time sword bearing! must get medal le!) was really great to see him getting married. after all the stuff he and i had gone through during our (or more of HIS) AO days. port blair, vizhag, phuket, and the many sai kang we did... really happy for him and zi yin. the two of them look like kids! so cute together...
overslept again this morning. was suppose to meet the rest for ride at 6am. woke at 830. so i went down for lifesaving instead, got to do some sprints which felt pretty good, then went to church for young adults. got home after that and went for a 70km bike ride, average 32km/h or so. i dun need to do 180km like the rest. my ironman only due next year. frankfurt!!!
on a side note, i almost perfected my t2 transition today. removing shoes on the bike and then getting off, though i broke a bottle cage as one leg went over the bike to dismount. sigh. another $10...
week's training in review:
monday: bi swim. 3 x (800m plus 4 times 50m)
tuesday: trainer intervals and 21km run
wednesday: trainer intervals and swim (1 x 400m, 2 x 300m, 3 x 200m, 4 x 100m)
thursday: 14km run (new PB! 1 hr 6mins!)
friday: core and pull ups
saturday: rest day. only 2km sand run.
sunday: lifesaving swim (sprints and stuff) and 70km ride
ok, till the next entry, live long and prosper!
went to vivo for lunch with the rest of the team. lala came to join us at food republic. arji and i found this thunder tea rice that was absolutely fantastic! not only is it brown rice, but it tastes good as well! =D yay im addicted now!
after lunch we watched star trek. it was pretty good! though i had to really rush off after that to go for jackson's wedding (5th time sword bearing! must get medal le!) was really great to see him getting married. after all the stuff he and i had gone through during our (or more of HIS) AO days. port blair, vizhag, phuket, and the many sai kang we did... really happy for him and zi yin. the two of them look like kids! so cute together...
overslept again this morning. was suppose to meet the rest for ride at 6am. woke at 830. so i went down for lifesaving instead, got to do some sprints which felt pretty good, then went to church for young adults. got home after that and went for a 70km bike ride, average 32km/h or so. i dun need to do 180km like the rest. my ironman only due next year. frankfurt!!!
on a side note, i almost perfected my t2 transition today. removing shoes on the bike and then getting off, though i broke a bottle cage as one leg went over the bike to dismount. sigh. another $10...
week's training in review:
monday: bi swim. 3 x (800m plus 4 times 50m)
tuesday: trainer intervals and 21km run
wednesday: trainer intervals and swim (1 x 400m, 2 x 300m, 3 x 200m, 4 x 100m)
thursday: 14km run (new PB! 1 hr 6mins!)
friday: core and pull ups
saturday: rest day. only 2km sand run.
sunday: lifesaving swim (sprints and stuff) and 70km ride
ok, till the next entry, live long and prosper!
Friday, May 15, 2009
the past 2 days
went for a quick 14km run (blackmoore drive turn left) yesterday.pretty happy with my time. 1 hr 6 mins 30 s (rounded up) my long runs are getting faster.
after that i helped lala and mich out with their strokes in the pool. i didnt realise i could be helpful in this way.
today, work was a bit dramatic, but all went well. after work i went to school to do core training and pull ups. resting my legs for tomorrow's adination run with coach david, josh and lemin. for those who dunno it, your core is extremely important for runners and triathletes alike. it reduces your risk of injuries, and gives you a solid base upon which to swim, bike and run from. and it's not only your front, but also your sides (obliques) and back as well!
ok time to sleep!
you are worth more than $5.50. =D
after that i helped lala and mich out with their strokes in the pool. i didnt realise i could be helpful in this way.
today, work was a bit dramatic, but all went well. after work i went to school to do core training and pull ups. resting my legs for tomorrow's adination run with coach david, josh and lemin. for those who dunno it, your core is extremely important for runners and triathletes alike. it reduces your risk of injuries, and gives you a solid base upon which to swim, bike and run from. and it's not only your front, but also your sides (obliques) and back as well!
ok time to sleep!
you are worth more than $5.50. =D
Wednesday, May 13, 2009
managing work and "play"
woke up early this morning to do intervals on my trainer again. same thing as yesterday, 10 sets.
lugged my 2 humongous bag to work. there was a jam on the PIE, so my cab fare including peak hour surchage was $40 =( siao liao. finally reached back ship! MEO was there as DPO, turns out the ship was bare from coming out from yard, so it's not really liveavle at the moment.
went down to Expo after that to help out with security for Imdex, which was quite interesting. i've met plenty of big shots in the course of work before, but today i met so many of them, from so many different countries. quite an exposure here. finally done with everything at 8, so i cabbed down to tamp swimming pool from CNB to do today' swim sets. (cause i missed today's swim training in school)
did 1 x 400m, 2 x 300m, 3 x 200m, 4 x 100m. maintained about 1:33 per 100m for every 100m i did. felt good, and i was happy with the mental discipline i kept in doing the sets myself, train mental strength!
will be quite a task to keep up my training with work, but i'll try my level best, hahahaha!
lugged my 2 humongous bag to work. there was a jam on the PIE, so my cab fare including peak hour surchage was $40 =( siao liao. finally reached back ship! MEO was there as DPO, turns out the ship was bare from coming out from yard, so it's not really liveavle at the moment.
went down to Expo after that to help out with security for Imdex, which was quite interesting. i've met plenty of big shots in the course of work before, but today i met so many of them, from so many different countries. quite an exposure here. finally done with everything at 8, so i cabbed down to tamp swimming pool from CNB to do today' swim sets. (cause i missed today's swim training in school)
did 1 x 400m, 2 x 300m, 3 x 200m, 4 x 100m. maintained about 1:33 per 100m for every 100m i did. felt good, and i was happy with the mental discipline i kept in doing the sets myself, train mental strength!
will be quite a task to keep up my training with work, but i'll try my level best, hahahaha!
Tuesday, May 12, 2009
bestial base training
woke up this morning and headed off to CNB to get my posting. i'm going back to valour! yay! work officially starts tomorrow.
did intervals on the trainer. 1 min all out sprint my ass off, 1 min rest, times 10 sets.
then headed off to school, and detoured to provence along the way to buy cinnamon buns for lala and mich, who i'll see later at the track.
went off for a long run, 21.5km. pandan loop, turned right when i was back at the passione junction outside school, headed down pasir panjang road, turned right down south buona vista road and down NUH and to the track.
along the way i saw zheng hong running, and mok, who for the first time was walking. turns out he did like what, 20 loops? of mount faber. madness. he was so tired so he was walking. wow. first time i see a shed of humanity in him.
i made a mistake for the run. i did not plan any hydration along the way, so much that in the middle of south buona vista i bonked, walked a little, before continuing at a much slower pace for the rest of the run. the first 15 - 16km was quite fast, i clocked about 1 hr 20 mins (rounded up) for it. it was only when i was starting to dehydrate that i had to slow. i was on the verge of seeing stars. next time must plan hydration along the way for my runs.
ended at the track, where i did 3 sets of 8 pull ups. then met lala and mich. mich had a "date" with someone for dinner, so it was down to lala and i to eat by ourselves at west coast food centre, where we bumped into mok and zhenghong there too. haha we joked that zheng hong is making his move on mok cause dinah is away in camp now, hahahahahaha....
super shag. but shiok. gonna make the 16 - 21km my standard long run dist.
did intervals on the trainer. 1 min all out sprint my ass off, 1 min rest, times 10 sets.
then headed off to school, and detoured to provence along the way to buy cinnamon buns for lala and mich, who i'll see later at the track.
went off for a long run, 21.5km. pandan loop, turned right when i was back at the passione junction outside school, headed down pasir panjang road, turned right down south buona vista road and down NUH and to the track.
along the way i saw zheng hong running, and mok, who for the first time was walking. turns out he did like what, 20 loops? of mount faber. madness. he was so tired so he was walking. wow. first time i see a shed of humanity in him.
i made a mistake for the run. i did not plan any hydration along the way, so much that in the middle of south buona vista i bonked, walked a little, before continuing at a much slower pace for the rest of the run. the first 15 - 16km was quite fast, i clocked about 1 hr 20 mins (rounded up) for it. it was only when i was starting to dehydrate that i had to slow. i was on the verge of seeing stars. next time must plan hydration along the way for my runs.
ended at the track, where i did 3 sets of 8 pull ups. then met lala and mich. mich had a "date" with someone for dinner, so it was down to lala and i to eat by ourselves at west coast food centre, where we bumped into mok and zhenghong there too. haha we joked that zheng hong is making his move on mok cause dinah is away in camp now, hahahahahaha....
super shag. but shiok. gonna make the 16 - 21km my standard long run dist.
Sunday, May 10, 2009
round up of the week's training
monday: 2 x 1k swim with paddles
tuesday: a bit of track work in the morning (lunges, squats, core) followed by gym
wednesday: 1.5km swim in the morning, evening long run 17-18km in 1hr 30 mins
thursday: morning gym
friday: rest
saturday: 5km run in the morning, followed by desaru ride. total mileage 120km+++
sunday: rest and massage
good good. base training coming along well. see if i can keep it up when i go back to work on tuesday onwards.
tuesday: a bit of track work in the morning (lunges, squats, core) followed by gym
wednesday: 1.5km swim in the morning, evening long run 17-18km in 1hr 30 mins
thursday: morning gym
friday: rest
saturday: 5km run in the morning, followed by desaru ride. total mileage 120km+++
sunday: rest and massage
good good. base training coming along well. see if i can keep it up when i go back to work on tuesday onwards.
Saturday, May 9, 2009
i ran for the world, and rode for the ferry
woke up this morning at 520am to the sound of rain and thunder. first thoughts were "o shit, like that how to go for run 4 the world later" slowly made my way out of bed and then had my breakfast. by 630 the storm had ended so i made one last check of all the items i needed, and headed off to east coast for my church's event.
having cleaned and washed my bike the day before, riding into puddles of dirty water was not a great way to start the day, but i had no choice. so i just gritted my teeth and told myself i would give it a complete washdown after the day had ended. got down to east coast carpark F2 a little late, but the run havent started yet, so i had sometime to change into my running shoes and chit chat a bit.
after a short brief and photo taking, we started off. my motivation to finish fast was so that i could leave asap for changi point ferry terminal to meet the rest for our bike ride to desaru. i surged to create a lead after 1k, then just maintained for the rest of the run till the end where i decided to slow a little. finished in 17:52. not bad, though i seriously doubt the full distance was 5k. me doing a 3:34min/km pace for 5 km? cannot be. i might have leveled up a bit since TAS bi, but not by so much, especially since it was not an all out run my heart out run. but still i was pleased with it.
jason came to pick me up and drove me to his place to meet linc (who slept at 4am!) and we cycled down to the ferry terminal. we were pretty late, reaching at 9 plus, when we were suppose to meet at 8! (oops) waited like forever for a ferry, till FINALLY we got on the ferry at 10 plus. the boat journey there as good, with a nice sea breeze, something i will get alot of soon.
the ride was quite good, though we werent whacking since it was more of a relax ride. jason, josh and i decided to hit all the upslopes and relax on the flats and downslopes. when we hit the U-turn some 50-over km later, i decided to let loose and indulged in a chocolate drumstick, sour apple popsicle, and a childhood favourite F&N Fuitade!
the resulting sugar rush made me go a bit too fast and soon i left the pack behind, so i reigned myself in and waited for the rest. after that, i decided to ride on my biggest gear and spin at 100rpm the whole way.
suddenly we realised that we didnt have much time till the ferry came to pick us up! so we decided to hurry, and sent JJ "to fly" to the terminal first to hold the ferry. Linc fell on the way, which gave us quite a shock. fortunately he was ok and we continued on. Josh and i decided to whack the remaining stretch to reach the ferry terminal first so JJ wun have to hold up the ferry by himself. the more the merrier. headwind was picking up at that point and we held out at bout 30-31km/h all the way. thank God that the ferry waited for us. after a while, the rest streamed in one by one and we boarded the ferry back to SG.
one last event. i had to head back to jason's house cause i left my running gear there. we cycled back, and jason and i agreed that we did not want to do the loyang slope, so we took a slight detour through the selarang loop. probably the biggest mistake we made for the day, as there were 3 slopes, and they were all LONG ones. what a way to end the day. suppose to pang kang one, and i ended up whacking the slopes. SHAGGED BEYOND BELIEF.
all in all it was a satisfying day, and it was fun to spend the day with the team (JJ, jason,josh, linc, 2xla and QR)
total mileage for the day, 120km+++. (OMGDNESS)
my metabolism is sky high now. madness, i cant stop eating.
having cleaned and washed my bike the day before, riding into puddles of dirty water was not a great way to start the day, but i had no choice. so i just gritted my teeth and told myself i would give it a complete washdown after the day had ended. got down to east coast carpark F2 a little late, but the run havent started yet, so i had sometime to change into my running shoes and chit chat a bit.
after a short brief and photo taking, we started off. my motivation to finish fast was so that i could leave asap for changi point ferry terminal to meet the rest for our bike ride to desaru. i surged to create a lead after 1k, then just maintained for the rest of the run till the end where i decided to slow a little. finished in 17:52. not bad, though i seriously doubt the full distance was 5k. me doing a 3:34min/km pace for 5 km? cannot be. i might have leveled up a bit since TAS bi, but not by so much, especially since it was not an all out run my heart out run. but still i was pleased with it.
jason came to pick me up and drove me to his place to meet linc (who slept at 4am!) and we cycled down to the ferry terminal. we were pretty late, reaching at 9 plus, when we were suppose to meet at 8! (oops) waited like forever for a ferry, till FINALLY we got on the ferry at 10 plus. the boat journey there as good, with a nice sea breeze, something i will get alot of soon.
the ride was quite good, though we werent whacking since it was more of a relax ride. jason, josh and i decided to hit all the upslopes and relax on the flats and downslopes. when we hit the U-turn some 50-over km later, i decided to let loose and indulged in a chocolate drumstick, sour apple popsicle, and a childhood favourite F&N Fuitade!
the resulting sugar rush made me go a bit too fast and soon i left the pack behind, so i reigned myself in and waited for the rest. after that, i decided to ride on my biggest gear and spin at 100rpm the whole way.
suddenly we realised that we didnt have much time till the ferry came to pick us up! so we decided to hurry, and sent JJ "to fly" to the terminal first to hold the ferry. Linc fell on the way, which gave us quite a shock. fortunately he was ok and we continued on. Josh and i decided to whack the remaining stretch to reach the ferry terminal first so JJ wun have to hold up the ferry by himself. the more the merrier. headwind was picking up at that point and we held out at bout 30-31km/h all the way. thank God that the ferry waited for us. after a while, the rest streamed in one by one and we boarded the ferry back to SG.
one last event. i had to head back to jason's house cause i left my running gear there. we cycled back, and jason and i agreed that we did not want to do the loyang slope, so we took a slight detour through the selarang loop. probably the biggest mistake we made for the day, as there were 3 slopes, and they were all LONG ones. what a way to end the day. suppose to pang kang one, and i ended up whacking the slopes. SHAGGED BEYOND BELIEF.
all in all it was a satisfying day, and it was fun to spend the day with the team (JJ, jason,josh, linc, 2xla and QR)
total mileage for the day, 120km+++. (OMGDNESS)
my metabolism is sky high now. madness, i cant stop eating.
Wednesday, May 6, 2009
it's as if my exams are over
i got one more last paper tomorrow for my lit module, but to me it seems like it doesnt exists
woke up at 8, went to the pool at 9 and wanted to do a 2km target swim. after 500m warm up, i started on the set. after 1.5km i died-ed cause i was still aching from yesterday's gym session, so i stopped.
went to YIH and did minimal mugging till 6, and went off for my long run, about 17-18km pandan reservoir and back, detour to KR before finishing off at SRC. felt really good especially now i could speed up more at the ending stages. thanks 2xla for intoducing me to the route once again!
when i returned, jason was still playing hellgate on my laptop (for 4 hours!) till he was late to go off, hahaha... had subway dinner with lala, and we decided to go to have pukka to end off the night. bumped into nic who was packing up his room, and he decided to join us. shiokness, been quite a while since we've been there, since our enforced hiatus after having it 2 days in a row a couple of weeks back.
ok thats it. im actually quite tired now to blog properly. tomorrow's paper i'll put a $50 note under my matric card. i hope that will get me my A.
anyway, hope this vid entertains u all more than my post did.
woke up at 8, went to the pool at 9 and wanted to do a 2km target swim. after 500m warm up, i started on the set. after 1.5km i died-ed cause i was still aching from yesterday's gym session, so i stopped.
went to YIH and did minimal mugging till 6, and went off for my long run, about 17-18km pandan reservoir and back, detour to KR before finishing off at SRC. felt really good especially now i could speed up more at the ending stages. thanks 2xla for intoducing me to the route once again!
when i returned, jason was still playing hellgate on my laptop (for 4 hours!) till he was late to go off, hahaha... had subway dinner with lala, and we decided to go to have pukka to end off the night. bumped into nic who was packing up his room, and he decided to join us. shiokness, been quite a while since we've been there, since our enforced hiatus after having it 2 days in a row a couple of weeks back.
ok thats it. im actually quite tired now to blog properly. tomorrow's paper i'll put a $50 note under my matric card. i hope that will get me my A.
anyway, hope this vid entertains u all more than my post did.
a blast from the past...
was checking out my old blog... http://cauldr0nb0rn.diaryland.com/ so emooo..... its from the days when i was still in ocs, a budding midshipman, going through alot of shit then...
anyway found this post that i liked and still like...
I asked God to take away my pride and God said, 'No'.He said it was not for Him to take away but for me to give up.
I asked God to make my handicapped child whole and God said, 'No'.He said the body is only temporary.
I asked God to grant me patience and God said, 'No'.He said patience is a by-product of tribulation. It isn't granted, it's earned.
I asked God to give me happiness and God said, 'No'.He said He gives His blessings. Happiness is up to me.
I asked God to spare me from pain and God said, 'No'.He said sufferings draw me apart from worldly cares and bring me closer to Him.
I asked God to make my spirit grow and God said, 'No'.He said I must grow on my own, but He will prune me to make me fruitful.
I asked God if He loved me and God said, 'Yes'.He gave His only Son who died for me and I will be in heaven someday because I believe.
I asked God to help me love others as much as He loves me and God said, 'Ah, Finally you have the idea!'
anyway found this post that i liked and still like...
I asked God to take away my pride and God said, 'No'.He said it was not for Him to take away but for me to give up.
I asked God to make my handicapped child whole and God said, 'No'.He said the body is only temporary.
I asked God to grant me patience and God said, 'No'.He said patience is a by-product of tribulation. It isn't granted, it's earned.
I asked God to give me happiness and God said, 'No'.He said He gives His blessings. Happiness is up to me.
I asked God to spare me from pain and God said, 'No'.He said sufferings draw me apart from worldly cares and bring me closer to Him.
I asked God to make my spirit grow and God said, 'No'.He said I must grow on my own, but He will prune me to make me fruitful.
I asked God if He loved me and God said, 'Yes'.He gave His only Son who died for me and I will be in heaven someday because I believe.
I asked God to help me love others as much as He loves me and God said, 'Ah, Finally you have the idea!'
Tuesday, May 5, 2009
torture
is when all you can do is see and do nothing
when you would do anything
to erase that something
so that
one can go through less sorrowing
and no longer think
when you would do anything
to erase that something
so that
one can go through less sorrowing
and no longer think
brownies
baked brownies yesterday for the peeps in YIH, using lala's recipe (modified with apple sauce and soy bean oil)
thanks for the raving reviews!
woke up early this morning and headed to the track to meet lala for a run. i wanted to do long intervals (1k) but after two sets my leg calf failed on me. nevermind, i shall rest and do a long run tomorrow instead. did core while lala finished off her 2.4 sets, hills and stretch cords. it was really quite a nice start to the morning, though our bodies werent used to it yet.
finished off and went back to TH to gym, as my second part of the day's training. felt really quite good, though im quite shagged now and in not much of a mood to mug for my lit paper on thurs... o well... physical training must be balanced with mental as well!
thanks for the raving reviews!
woke up early this morning and headed to the track to meet lala for a run. i wanted to do long intervals (1k) but after two sets my leg calf failed on me. nevermind, i shall rest and do a long run tomorrow instead. did core while lala finished off her 2.4 sets, hills and stretch cords. it was really quite a nice start to the morning, though our bodies werent used to it yet.
finished off and went back to TH to gym, as my second part of the day's training. felt really quite good, though im quite shagged now and in not much of a mood to mug for my lit paper on thurs... o well... physical training must be balanced with mental as well!
Sunday, May 3, 2009
week in recap
the past week has been mugging, exams, and base trainings. after raw duathlon last sunday, which was a pangkang race for me but still turned out to be super shiong and took alot out of me. so i took a two day enforced rest to let my body recover from the exertions of that day. not to mention to let me get in some concentrated mugging time.
wednesday i went back to training again with a 2km target swim to get back some of my strokes in preparation for tri-factor swim.
thursday morning i did track on my own, 5 by 1km intervals on 5 mins, which i averaged 3:40.
friday morning did half an hour of intense work on the trainer at home, before i went to school to chill in YIH with the peeps. evening was a relax easy long run with lala to a new route, pandan reservoir. thanks lala for intro-ing me to this beautiful scenic route! we did 16km!
sat brought my bike down to soon huat to service the long due "injuries" to it after that fateful SBS accident. SBS finally compensated me with an "undisclosed" sum (ask me yourself if u really want to know) so i finally could get some works done on it, as well as some upgrades. mark there suggested that i should get the ordu (top end bike from orbea) should i want to upgrade bike, after i said i might upgrade to an ora (2nd tier bike from orbea) next year. i just might, since it comes in red too! colour rider!
today sunday morning josh and i went for tri-factor swim! it was actually quite fun! 4 loops of 750m swim which totaled 3km. josh and i were in wave 1, away from the super swimmers such as scott ang and willie loo, or the ang mohs for the matter. as a result, i was actually in pole position all the way till the end of the 1st loop! (till the super swimmers caught up) so exciting! never been in the lead like this before! i finished with a respectable 7th placing with a time of 56 mins. ok lah, i suspect i could have done better since i slowed down a bit during the second and third loops after a maniac first loop. hahaha, but it was very fun! thanks josh for giving me a ride to and from sentosa!
then in the afternoon was the surprise birthday party for just (my BFFLF) and yao qi man. haha so fun! neither of them expected it at all! baked brownies for both of them, and we had pizza thanks to auntie irene.
did a 14km run when i reached home. earlier in the day mok had told me that i should be doing long runs rather than intervals for base training. if there's someone i should listen to for training advice, it's him!
wednesday i went back to training again with a 2km target swim to get back some of my strokes in preparation for tri-factor swim.
thursday morning i did track on my own, 5 by 1km intervals on 5 mins, which i averaged 3:40.
friday morning did half an hour of intense work on the trainer at home, before i went to school to chill in YIH with the peeps. evening was a relax easy long run with lala to a new route, pandan reservoir. thanks lala for intro-ing me to this beautiful scenic route! we did 16km!
sat brought my bike down to soon huat to service the long due "injuries" to it after that fateful SBS accident. SBS finally compensated me with an "undisclosed" sum (ask me yourself if u really want to know) so i finally could get some works done on it, as well as some upgrades. mark there suggested that i should get the ordu (top end bike from orbea) should i want to upgrade bike, after i said i might upgrade to an ora (2nd tier bike from orbea) next year. i just might, since it comes in red too! colour rider!
today sunday morning josh and i went for tri-factor swim! it was actually quite fun! 4 loops of 750m swim which totaled 3km. josh and i were in wave 1, away from the super swimmers such as scott ang and willie loo, or the ang mohs for the matter. as a result, i was actually in pole position all the way till the end of the 1st loop! (till the super swimmers caught up) so exciting! never been in the lead like this before! i finished with a respectable 7th placing with a time of 56 mins. ok lah, i suspect i could have done better since i slowed down a bit during the second and third loops after a maniac first loop. hahaha, but it was very fun! thanks josh for giving me a ride to and from sentosa!
then in the afternoon was the surprise birthday party for just (my BFFLF) and yao qi man. haha so fun! neither of them expected it at all! baked brownies for both of them, and we had pizza thanks to auntie irene.
did a 14km run when i reached home. earlier in the day mok had told me that i should be doing long runs rather than intervals for base training. if there's someone i should listen to for training advice, it's him!
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