After two days of enforced (and much enjoyed) rest and indulgence (subway cookies!) after Raw, i'm going back to base training to start me off for the upcoming season.
My focus for the base training:
Swim: Long swims plus gym to build up muscular strength
Bike: Going at a higher cadence for all my rides, then slowly switch the cadence on to a bigger gear as i go along.
Run: Long intervals plus long runs every week to build up my base speed.
I will come back into season next sem bigger, stronger, faster. Just watch.
Thursday, April 30, 2009
Sunday, April 26, 2009
Hot, Raw, and Shagged
I will never ever forget today, among the many other memories.
Started the day by waking up late, so i made my way down to the race site of Raw Duathlon (10km run, 40km bike, 10km run). I had got the slot free cause of someone's kindness, so i decided to do this race ust for fun. I definitely got more than what i bargained for.
I reached the race site very late, and luckily was able to get the race tags to enter the transition area from Ling Er. there was one whole rack empty at one corner (lucky me!) so i took it and laid out my things over the whole area, and rushed to the starting line.
The first 10k was good, the run course was generally flat. 1 loop was 5km so i had to do 2 loops. this ang moh kept chasing me the whole way till the last 2k where i decided to break him. Easily found my bike in the transition area (my bike had one whole area to itself) and went off on the bike.
The bike was fun, i had a good time checking out the many different bikes there were, overtaking most. Less than 10 people overtook me. I even managed to catch up with Josh on the 3rd loop (he cramped) and then from there we took turns drafting each other and finished the bike together. I took my own sweet time for T2, eating banana and drinking water before i started on the last 10k. By now the sun was up in its full balzing glory. GG
omygdness. the run course totally reminded me of Kona, Hawaii, where the Ironman World Championship is held. All u see is a long road, with heat radiating off the concrete road, the sun beating down on u with absolutely no shade at all. The heat was brutal, oppressive and plain horrible. It was no longer doing a good time for me, my aim was now to just survive and complete the run. I was just basically running from aid station to aid station, pouring water down my head, face and back when i reached them. It got soooo bad that i took off the top half of my trisuit to cool off while running. Screw the rule on not allowing us to run bare-torsoed.
At the 6k mark i broke. I started walking. For the first time ever in a race i asked myself, why am i doing this? and i had no answer. then eddie from key power int'l overtook me , and i thought "i will never let myself down if i stop here. if i stop now, i will let myself to stop again in future races" so i started running again, just aiming for the next aid station ahead.
I finally finished (dunno my time, results havent come out yet) and i downed like 1 litre of milo from the milo truck available. Truly, this was the most toughest race i've done so far, beating lake kenyir and singapore 70.3 . At the end my speedo's temperature read 44 degrees celsius. what the hell.
thanks lala, QR, sunny, sumiko, ling er, alvin, bear bay, eddie and sham for the encouragements along the way, it helped me to keep going on. thanks josh for the gd race and the lift home! very thankful and appreciate it! and thanks to the people who cheered for me by name, sorry i couldnt identify who u guys were! and bernette, who were part of the performers who were cheering everyone on at the race!
after all this, i went home washed up and went to school to mug, before my next event, trifactor swim trial at queenstown swimming complex. thanks lala for the lift down, very nice of u!!!!! met josh there and we just trashed everyone in the 1km swim trial. hahaha.
ok i summarized the last part cause i got to get back to mugging for tomorow's paper. dun want a repeat of my gender studies disaster. ciao!
Started the day by waking up late, so i made my way down to the race site of Raw Duathlon (10km run, 40km bike, 10km run). I had got the slot free cause of someone's kindness, so i decided to do this race ust for fun. I definitely got more than what i bargained for.
I reached the race site very late, and luckily was able to get the race tags to enter the transition area from Ling Er. there was one whole rack empty at one corner (lucky me!) so i took it and laid out my things over the whole area, and rushed to the starting line.
The first 10k was good, the run course was generally flat. 1 loop was 5km so i had to do 2 loops. this ang moh kept chasing me the whole way till the last 2k where i decided to break him. Easily found my bike in the transition area (my bike had one whole area to itself) and went off on the bike.
The bike was fun, i had a good time checking out the many different bikes there were, overtaking most. Less than 10 people overtook me. I even managed to catch up with Josh on the 3rd loop (he cramped) and then from there we took turns drafting each other and finished the bike together. I took my own sweet time for T2, eating banana and drinking water before i started on the last 10k. By now the sun was up in its full balzing glory. GG
omygdness. the run course totally reminded me of Kona, Hawaii, where the Ironman World Championship is held. All u see is a long road, with heat radiating off the concrete road, the sun beating down on u with absolutely no shade at all. The heat was brutal, oppressive and plain horrible. It was no longer doing a good time for me, my aim was now to just survive and complete the run. I was just basically running from aid station to aid station, pouring water down my head, face and back when i reached them. It got soooo bad that i took off the top half of my trisuit to cool off while running. Screw the rule on not allowing us to run bare-torsoed.
At the 6k mark i broke. I started walking. For the first time ever in a race i asked myself, why am i doing this? and i had no answer. then eddie from key power int'l overtook me , and i thought "i will never let myself down if i stop here. if i stop now, i will let myself to stop again in future races" so i started running again, just aiming for the next aid station ahead.
I finally finished (dunno my time, results havent come out yet) and i downed like 1 litre of milo from the milo truck available. Truly, this was the most toughest race i've done so far, beating lake kenyir and singapore 70.3 . At the end my speedo's temperature read 44 degrees celsius. what the hell.
thanks lala, QR, sunny, sumiko, ling er, alvin, bear bay, eddie and sham for the encouragements along the way, it helped me to keep going on. thanks josh for the gd race and the lift home! very thankful and appreciate it! and thanks to the people who cheered for me by name, sorry i couldnt identify who u guys were! and bernette, who were part of the performers who were cheering everyone on at the race!
after all this, i went home washed up and went to school to mug, before my next event, trifactor swim trial at queenstown swimming complex. thanks lala for the lift down, very nice of u!!!!! met josh there and we just trashed everyone in the 1km swim trial. hahaha.
ok i summarized the last part cause i got to get back to mugging for tomorow's paper. dun want a repeat of my gender studies disaster. ciao!
Tuesday, April 21, 2009
Some Diet Tips ( ones with an asterisk are the ones i follow)
8 Super Food Swaps for Longevity
By Dr. Maoshing Ni
Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.
1. Swap green tea for coffee*
For many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). Also, when combined with exercise, green tea can help you lose weight.
2. Try trailmix in place of fatty snacks*
Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.
3. Switch brown rice for white rice*
Modern staples around the world often include refined bread, pasta, rice, and corn. These carbohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap "white" for "brown". Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other "browns" will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.
4. Swap fish for red meat
Red meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can't leave the red meat behind, choose only free-range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.
5. Use olive oil instead of butter* (except when i'm baking)
Butter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsaturated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.
6. Swap sweet potatoes for potatoes
While filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body's anti-aging defenses to work.
7. Swap berries for refined sweets*
The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.
8. Switch to water in place of soda*
Soda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn't appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.
Make these switches and you are on your way to a healthier you!
May you live long, live strong, and live happy!
--Dr. Mao
- - - - - - - - - -
original article can be found at
http://health.yahoo.com/experts/drmao/18550/8-super-food-swaps-for-longevity/
By Dr. Maoshing Ni
Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.
1. Swap green tea for coffee*
For many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). Also, when combined with exercise, green tea can help you lose weight.
2. Try trailmix in place of fatty snacks*
Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.
3. Switch brown rice for white rice*
Modern staples around the world often include refined bread, pasta, rice, and corn. These carbohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap "white" for "brown". Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other "browns" will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.
4. Swap fish for red meat
Red meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can't leave the red meat behind, choose only free-range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.
5. Use olive oil instead of butter* (except when i'm baking)
Butter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsaturated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.
6. Swap sweet potatoes for potatoes
While filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body's anti-aging defenses to work.
7. Swap berries for refined sweets*
The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.
8. Switch to water in place of soda*
Soda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn't appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.
Make these switches and you are on your way to a healthier you!
May you live long, live strong, and live happy!
--Dr. Mao
- - - - - - - - - -
original article can be found at
http://health.yahoo.com/experts/drmao/18550/8-super-food-swaps-for-longevity/
Monday, April 20, 2009
Saturday, April 18, 2009
freezing in the YIH study room..........
the girls asked me a question today. what kind of girl do i like? halfway through mugging, this song played over my itunes, and i think it gives a pretty good answer.
---------------------------------------------------------------------------
Backstreet Boys
As Long As You Love Me
Although loneliness has always been a friend of mine
I'm leaving my life in your hands
People say I'm crazy and that I am blind
Risking it all in a glance
And how you got me blind is still a mystery
I can't get you out of my head
Don't care what is written in your history
As long as you're here with me
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
Every little thing that you have said and done
Feels like it's deep within me
Doesn't really matter if you're on the run
It seems like we're meant to be
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
I've tried to hide it so that no one knows
But I guess it shows
When you look into my eyes
What you did and where you are comin' from
I don't care, as long as you love me, baby.
Who you are
Where you're from
Don't care what you did
As long as you love me
-----------------------------------------------------------------------------
ok lah, not entirely 100% accurate (limited by the song's lyrics) but close.
(jason guessed "Uptown Girl", i almsot slapped him)
and QR i'm not emo-ing hor.
---------------------------------------------------------------------------
Backstreet Boys
As Long As You Love Me
Although loneliness has always been a friend of mine
I'm leaving my life in your hands
People say I'm crazy and that I am blind
Risking it all in a glance
And how you got me blind is still a mystery
I can't get you out of my head
Don't care what is written in your history
As long as you're here with me
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
Every little thing that you have said and done
Feels like it's deep within me
Doesn't really matter if you're on the run
It seems like we're meant to be
I don't care who you are
Where you're from
What you did
As long as you love me
Who you are
Where you're from
Don't care what you did
As long as you love me
I've tried to hide it so that no one knows
But I guess it shows
When you look into my eyes
What you did and where you are comin' from
I don't care, as long as you love me, baby.
Who you are
Where you're from
Don't care what you did
As long as you love me
-----------------------------------------------------------------------------
ok lah, not entirely 100% accurate (limited by the song's lyrics) but close.
(jason guessed "Uptown Girl", i almsot slapped him)
and QR i'm not emo-ing hor.
Friday, April 17, 2009
my 1st bake!
brownie using angela's recipe. i didnt use the cream cheese topping cause i....... forgot to buy cream cheese, so this was just a chocolate cake in essence. i also used buckwheat floor instead of normal flour.
or more of a chocolate cake under a crust layer. the top charred. yea, it was either cause i subsituted sugar qith honey, or without the cream cheese layer on top of the brownie the 35min time was too long, thus the top burnt.
but i removed the crust and the inside was very yummy! very dark-chocolatish-y.... =D
ok shall experiment again to perfect it next time!
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