As 2008 draws to a close, it is only fitting that my last post is an update on my nemesis - freestyle swim.
Did 22 laps today (1.1 km), and felt that some progress had been made in the past month. Able to breathe every three strokes, paddle continuously for 4 laps and took 23 to 24 strokes per 25m. Still has a problem of sinking if I am not careful, but I can now feel if I am not in the correct position. The gym workouts help with the last flip motion with the arms and hands.
Will have to work on increasing my distance and continuous swim.
In terms of mileage, I covered slightly more than last year's - 2400 km. Over 900 km on the bike and 19 km in the pool.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Cut off times for IM China and Malaysia
Here's some information for future (like 2 to 3 years out!) reference:
Swim: 2 hour 20 minutes
Bike: 10 hours 30 minutes
Finish: 17 hours after the actual start of the race.
IMC also has a 70.3 event with the following cut off times:
Swim: 1 hour 10 minutes (10:10am); Bike: 6 hours (3pm); 8 hours (5pm)
Singapore Aviva 70.3 has a longer overall time limit, but tighter bike time limit:
Swim – 1.9kms - Cut off is 1:10 after your wave start in the swim.
Bike – 90.1kms - Cut off is 5:30 after your original wave start.
Run - 21.1kms - Cut off at the finish is 8:30 after your original wave start.
Also, Singapore practices the wave start instead of mass start (IMC).
Swim: 2 hour 20 minutes
Bike: 10 hours 30 minutes
Finish: 17 hours after the actual start of the race.
IMC also has a 70.3 event with the following cut off times:
Swim: 1 hour 10 minutes (10:10am); Bike: 6 hours (3pm); 8 hours (5pm)
Singapore Aviva 70.3 has a longer overall time limit, but tighter bike time limit:
Swim – 1.9kms - Cut off is 1:10 after your wave start in the swim.
Bike – 90.1kms - Cut off is 5:30 after your original wave start.
Run - 21.1kms - Cut off at the finish is 8:30 after your original wave start.
Also, Singapore practices the wave start instead of mass start (IMC).
Friday, December 26, 2008
Shoe Tally update
My last shoe tally was Sept. So here's the latest update for the year.
Saucony PGT4 gold: 600 km
Saucony PGT4 orange: 590 km
North Face Boa: 578 km
ASICS Nimbus 9: 573 km
Saucony PGT5: 484 km
NFB Arnuva: 168 km
PIF: 32 km
NFB Arunuva is for trail running, and I still couldn't get used to the PIF. Except for the Saucony PGT5, which still has about 150 km more to go, the rest will be honorably retired. Hhhmmm. Need another pair for Tokyo. Eyeing the Nimbus 10.
Saucony PGT4 gold: 600 km
Saucony PGT4 orange: 590 km
North Face Boa: 578 km
ASICS Nimbus 9: 573 km
Saucony PGT5: 484 km
NFB Arnuva: 168 km
PIF: 32 km
NFB Arunuva is for trail running, and I still couldn't get used to the PIF. Except for the Saucony PGT5, which still has about 150 km more to go, the rest will be honorably retired. Hhhmmm. Need another pair for Tokyo. Eyeing the Nimbus 10.
TLog: Christmas special
Actually it wasn't really anything special, except for Christmas and a new thing I tried today: pedaling with one leg.
Coach had me do four sets of super spinning, followed by this new drill - pedal with one leg for one minute, then two legs for another minute, then the other leg, then two legs.
Sounds easy? I thought so until I tried it. Had to do this on the stationary bike at the gym since I don't have clipless pedals. Luckily this was at the gym, else I would have fallen off many times.Very jerky initially. Almost injured my right knee at first try. Had to think circles to make it work. And one minute turned out to be longer than I'd imagined. Could feel the legs getting tired after 45 sec.
So this is what it means to push and pull. Managed to keep cadence up at 80 rpm even with one leg. Can't imagine biking any distance with just one leg!!
Let's see what else: Yes. Went for a ride along EC yesterday (Christmas day). 30 km. Didn't realize it had been more than 2 months since I was went biking outdoors. Felt great.
Tue was a 15 km easy run along EC, with my good friend PG.
Two weights sessions this week. and a 800 m swim yesterday afternoon. Started continuous arm motion. Have to focus on keeping the legs up.
PS: Need to get the Garmin cadence set.
PPS: First time I learnt about the history of Bethlehem, thanks to Ps Aaron.
Coach had me do four sets of super spinning, followed by this new drill - pedal with one leg for one minute, then two legs for another minute, then the other leg, then two legs.
Sounds easy? I thought so until I tried it. Had to do this on the stationary bike at the gym since I don't have clipless pedals. Luckily this was at the gym, else I would have fallen off many times.Very jerky initially. Almost injured my right knee at first try. Had to think circles to make it work. And one minute turned out to be longer than I'd imagined. Could feel the legs getting tired after 45 sec.
So this is what it means to push and pull. Managed to keep cadence up at 80 rpm even with one leg. Can't imagine biking any distance with just one leg!!
Let's see what else: Yes. Went for a ride along EC yesterday (Christmas day). 30 km. Didn't realize it had been more than 2 months since I was went biking outdoors. Felt great.
Tue was a 15 km easy run along EC, with my good friend PG.
Two weights sessions this week. and a 800 m swim yesterday afternoon. Started continuous arm motion. Have to focus on keeping the legs up.
PS: Need to get the Garmin cadence set.
PPS: First time I learnt about the history of Bethlehem, thanks to Ps Aaron.
Wednesday, December 24, 2008
David Goggins and Badwater 135 ultra 2007
Determined to raise money for the children of soldiers who lost their lives in Afghanistan, he started taking part in ultramarathons. He went on to run Badwater twice, finishing third in 2006. He also completed the Hawaii Ironman in 2008 with little swim and bike experience. What an inpsiration David Goggins is!
His website: I am nobody special.
Read more...
Sunday, December 21, 2008
TLog: swim, bike, gym
The period of Christmas cheer isn't all that cheerful this year, thanks to the subprime crisis and volatile stock markets. But that didn't stop us ordinary folks to do the best we can - at least for the little ones.
Managed a 800m swim yesterday while the kids were having fun with their cousins. Practicing continous paddling now, and still trying to keep the rear up.
Did a super-spin session on the stationery bike. Only five sets, but sufficient to bring HR up to 140+. Then it was weigh training. Progressed to four reps of 15, except for air cycling and Roman chair.
Last week, I felt surprisingly good after the bike and weight work out. Let's see how it goes this week.
Managed a 800m swim yesterday while the kids were having fun with their cousins. Practicing continous paddling now, and still trying to keep the rear up.
Did a super-spin session on the stationery bike. Only five sets, but sufficient to bring HR up to 140+. Then it was weigh training. Progressed to four reps of 15, except for air cycling and Roman chair.
Last week, I felt surprisingly good after the bike and weight work out. Let's see how it goes this week.
Friday, December 19, 2008
BFG Rave Runs: Maastricht
Maastricht, The Netherlands
Located south-eastern part of the Netherlands, near the Belgian and German borders. Maastricht has nearly 120,000 inhabitants. Its name is derived from Latin Trajectum ad Mosam or Mosae Trajectum, meaning "Mosa-crossing", and refers to the bridge over the Meuse river built by the Romans during the reign of Augustus Caesar.
The last time I was here was Aug 28, 2006, almost 28 months ago. But nothing much had changed. The railway station, tourist information and Beaumont hotel looked exactly the same.
The morning was downcast and rainy, but the skies cleared after breakfast, and I headed out. I took almost the exact route as I did in 2006 - down toward the Meuse River, turning left at the St Servaasbrug (Saint Servatius) bridge (c. 1280). Past the government building Provinciehuis Limburg along the river, southbound. When the trail stopped, I u-turned and headed back. Went over the river on the de Hoge Brug before heading back to the hotel. Distance: 6.5 km.
Cobblestones and medieval buildings. Quaint. Many similarities with Regensberg, Germany.
View Larger Map
Glorious winter morning! A timely treat to compensate for the drudgery of traveling. Temp: 6 deg C
Only the third run this month, all three in different countries - Thailand, Singapore and Netherlands. Way too much traveling this year. 13 trips in total, translating to about 60 days away from home. Will have to cut down in 2009.
Located south-eastern part of the Netherlands, near the Belgian and German borders. Maastricht has nearly 120,000 inhabitants. Its name is derived from Latin Trajectum ad Mosam or Mosae Trajectum, meaning "Mosa-crossing", and refers to the bridge over the Meuse river built by the Romans during the reign of Augustus Caesar.
The last time I was here was Aug 28, 2006, almost 28 months ago. But nothing much had changed. The railway station, tourist information and Beaumont hotel looked exactly the same.
The morning was downcast and rainy, but the skies cleared after breakfast, and I headed out. I took almost the exact route as I did in 2006 - down toward the Meuse River, turning left at the St Servaasbrug (Saint Servatius) bridge (c. 1280). Past the government building Provinciehuis Limburg along the river, southbound. When the trail stopped, I u-turned and headed back. Went over the river on the de Hoge Brug before heading back to the hotel. Distance: 6.5 km.
Cobblestones and medieval buildings. Quaint. Many similarities with Regensberg, Germany.
View Larger Map
Glorious winter morning! A timely treat to compensate for the drudgery of traveling. Temp: 6 deg C
Only the third run this month, all three in different countries - Thailand, Singapore and Netherlands. Way too much traveling this year. 13 trips in total, translating to about 60 days away from home. Will have to cut down in 2009.
Monday, December 15, 2008
run4COSI SCSM update
Congratulations to Long, Hongyee, Teck Hui, Rachel, Stephanie, Faith and PK for completing their races last Sunday at the SCSM!
Regardless of timing, the key thing is that you guys completed what you started out to accomplish, and you did it for the COSI kids! Well done!
Regardless of timing, the key thing is that you guys completed what you started out to accomplish, and you did it for the COSI kids! Well done!
Plans for 2009
At this time of the year, it is only natural to think of new year resolutions and goals for 2009. Having time off to ponder over the journey in 2008, I must say that it has been a very fruitful one.
Completed four marathons (Sundown, Phuket, Bangkok and Singapore)
Completed Singapore Bay Run 21 km
Completed first duathlon (run-bike-run)
Completed Saucony (5 km) and Real Run (15 km)
Not that many races, but more than enough for one year!
The other significant event is the commencement of training for a triathlon since September. So naturally, I have set my sights on completing an Olympic distance triathlon next year.
Feb 22: Tribob sprint aquathlon
Mar 1: Newton Active 10k run (accompanying MBH)
Mar 22: Tokyo marathon
Apr 19: Tribob sprint triathlon
May 23/4: Bintan triathlon (OD)
May 30/31: Sundown marathon - decided to scale down to a 10 km run on coach's advice
Jul 12: OSIM triathlon (OD) fall back plan
Aug - Nov: no plans as yet, but most likely to participate in Singapore Bay Run and Real Run again.
Dec: MR25 ultramarathon
Likely to miss SCSM 2009 due to work/vacation commitment.
Completed four marathons (Sundown, Phuket, Bangkok and Singapore)
Completed Singapore Bay Run 21 km
Completed first duathlon (run-bike-run)
Completed Saucony (5 km) and Real Run (15 km)
Not that many races, but more than enough for one year!
The other significant event is the commencement of training for a triathlon since September. So naturally, I have set my sights on completing an Olympic distance triathlon next year.
Feb 22: Tribob sprint aquathlon
Mar 1: Newton Active 10k run (accompanying MBH)
Mar 22: Tokyo marathon
Apr 19: Tribob sprint triathlon
May 23/4: Bintan triathlon (OD)
May 30/31: Sundown marathon - decided to scale down to a 10 km run on coach's advice
Jul 12: OSIM triathlon (OD) fall back plan
Aug - Nov: no plans as yet, but most likely to participate in Singapore Bay Run and Real Run again.
Dec: MR25 ultramarathon
Likely to miss SCSM 2009 due to work/vacation commitment.
TLog: gym and bike
After a course of antibiotics, I felt much better today. Went to the gym for weight/strength training and one hour on the stationery bike. 90 to 100 rpm for one hour. Covered 20+ km.
Felt refreshed and invigorated after the session. It has been some time since I "enjoy" the endorphins after a good easy exercise. :)
Felt refreshed and invigorated after the session. It has been some time since I "enjoy" the endorphins after a good easy exercise. :)
Friday, December 12, 2008
TLog: downtime
The only post marathon training this week was a 700m swim on Wed. Thu I succumbed to a cold that I have been fighting for about a week (since last Friday). So on antibiotics for sore throat and anti decongestants.
My sensitive throat has always been a problem, and when it became sore last week, I immediately took lots of vitamin C. It worked sufficiently well for me to run in SCSM. Can only conjecture that the cold affected my fitness.
Looking forward to resuming training next week!
Tuesday, December 9, 2008
ARE MARATHONS DANGEROUS?
Came across this interesting special report by Amby Burfoot on "ARE MARATHONS DANGEROUS?"
Quotable quote:
Quotable quote:
"Running might not add years to your life, but it definitely adds life to your years." Jim Fixx
Sunday, December 7, 2008
Standard Chartered Singapore Marathon 2008
Dec 7, 2008
With a total of 50,000 participants, and 15,000 for the full marathon, this year's SCSM is the largest to-date. The huge crowd meant taking 9 minutes just to cross the start point - as usual, I queued up at the rear, but there were many others behind me. Weather turned out as forecasted - overcast and no rain.
The plan was to start slower than Bangkok - about 8 and then increasing by about 10s per km and steady out at 7:10 - and to complete the last 10 km strong. Right from the first two km, I knew this was going to be one of those days. Probably due to the crowd. Even though I tried to slow my pace, HR was too high for my liking. Never got into a rythme. It was a mess.
Came across my good friend with his camera, cheerful as ever! Passed a number of SGRunners - Fatboy, Saint, etc. Passed NURunner at 22 km and chatted shortly with him. Unfortunately, he had the cramps around 20 km. Offered him some words of encouragement - "take baby steps", "There'll always be another race." Little did I realize that I would be heeding my own advice some 6 km later. Yup. The dreaded "C" word. Again.
Ave HR had gone up above 160 by 16 km (not good), and pace slowed considerably. At the half way mark, I had taken 2 hours 41 min.
This time, I had an emergency plan (which I didn't two weeks earlier). The plan was to walk my way out of cramps. So I slowed down, walked more, stretched and took baby steps. This worked well for a few more km, up till 36 km. Unfortunately, the cramps started to get worse, spreading to the calfs. And it was a long walk back to City Hall.
From the last km, the little pride I had left prompted me to start hobbling along. Lucky for me, as PG was waiting for me as we emerged from the underpass at the Padang, having waited 3 hours for me!
Managed to jog all the way to the finish, somewhat surprised that I came in before 6 hours (chip time).
View Larger Map
It was somewhat surprising that only 56% of the entire field finished ahead of me (58% of all males). The median time must have gone up considerably. It was also interesting to note that many participants are young - most of whom are half my age. Little comfort, but hey, I was reminded of my mantra: "Not fast, not sleek, merely dedicated!"
Although this was a PW (5:55) for me, I am really happy for a number of friends who posted PB - Tekko, poison1, Alck - and friends who successfully completed their first marathons (DA, CC) and half (Fast2slow, PG and D). Well done!
Post race evaluations suggested that I was negatively affected by (a) stress caused by the extended vacation in Thailand (and consequent dip in fitness), (b) minor sore throat one day before the race - prevented from a full blown cold with lots of vitamin C, (c) inadequate long runs and (d) diverted focus on bike and swim. All these excuses are merely excuses.
What struck me was the sheer unpredictability of it all. Just as Paul exhorts us to be like the soldier, athlete and farmer, it dawns on me that a commonality is that the outcome does not depend merely on effort. A soldier, however well trained, may not be able to achieve his mission or victory (history is littered with great examples). A farmer may use the best seeds, irrigation, methods, and yet not have a good harvest. An athlete may train his/her best, hit all the key training, avoid injury, and yet not perform to expectations (he does however, increase the probability of achieving a PB).
With a total of 50,000 participants, and 15,000 for the full marathon, this year's SCSM is the largest to-date. The huge crowd meant taking 9 minutes just to cross the start point - as usual, I queued up at the rear, but there were many others behind me. Weather turned out as forecasted - overcast and no rain.
The plan was to start slower than Bangkok - about 8 and then increasing by about 10s per km and steady out at 7:10 - and to complete the last 10 km strong. Right from the first two km, I knew this was going to be one of those days. Probably due to the crowd. Even though I tried to slow my pace, HR was too high for my liking. Never got into a rythme. It was a mess.
Came across my good friend with his camera, cheerful as ever! Passed a number of SGRunners - Fatboy, Saint, etc. Passed NURunner at 22 km and chatted shortly with him. Unfortunately, he had the cramps around 20 km. Offered him some words of encouragement - "take baby steps", "There'll always be another race." Little did I realize that I would be heeding my own advice some 6 km later. Yup. The dreaded "C" word. Again.
Ave HR had gone up above 160 by 16 km (not good), and pace slowed considerably. At the half way mark, I had taken 2 hours 41 min.
This time, I had an emergency plan (which I didn't two weeks earlier). The plan was to walk my way out of cramps. So I slowed down, walked more, stretched and took baby steps. This worked well for a few more km, up till 36 km. Unfortunately, the cramps started to get worse, spreading to the calfs. And it was a long walk back to City Hall.
From the last km, the little pride I had left prompted me to start hobbling along. Lucky for me, as PG was waiting for me as we emerged from the underpass at the Padang, having waited 3 hours for me!
Managed to jog all the way to the finish, somewhat surprised that I came in before 6 hours (chip time).
View Larger Map
It was somewhat surprising that only 56% of the entire field finished ahead of me (58% of all males). The median time must have gone up considerably. It was also interesting to note that many participants are young - most of whom are half my age. Little comfort, but hey, I was reminded of my mantra: "Not fast, not sleek, merely dedicated!"
Although this was a PW (5:55) for me, I am really happy for a number of friends who posted PB - Tekko, poison1, Alck - and friends who successfully completed their first marathons (DA, CC) and half (Fast2slow, PG and D). Well done!
Post race evaluations suggested that I was negatively affected by (a) stress caused by the extended vacation in Thailand (and consequent dip in fitness), (b) minor sore throat one day before the race - prevented from a full blown cold with lots of vitamin C, (c) inadequate long runs and (d) diverted focus on bike and swim. All these excuses are merely excuses.
What struck me was the sheer unpredictability of it all. Just as Paul exhorts us to be like the soldier, athlete and farmer, it dawns on me that a commonality is that the outcome does not depend merely on effort. A soldier, however well trained, may not be able to achieve his mission or victory (history is littered with great examples). A farmer may use the best seeds, irrigation, methods, and yet not have a good harvest. An athlete may train his/her best, hit all the key training, avoid injury, and yet not perform to expectations (he does however, increase the probability of achieving a PB).
It is the nonlinearity that makes running so exhilarating! We can hit unexpected highs and unforeseen lows. It is all part and parcel of running.
While I am on a philosophical note, I am reminded that what matters is to fight the good fight, finish the race and keep the faith (2 Tim 4:7). Joan Benoit Samuelson - one of my favorite marathoners - puts it aptly: "Running is a lifetime pursuit. If you set goals and have a passion and believe in yourself, anything is possible."
So I am signing up for Sundown!
Honor Roll: Nimbus 9
So I am signing up for Sundown!
Honor Roll: Nimbus 9
Monday, December 1, 2008
BFG Rave Runs: Phuket
Dec 1, 2008
It was somewhat of a relief after two long days of riding in a van for 7 hours each day. We took it slow and allowed for breaks for lunch and coffee on the long trek from BKK to Phuket. It was also a relief to be able to don my trusty pair of PGT5 and took a slow MP run along a familiar route. This was the start of the Phuket marathon route. Just managed 5 km to the village before turning back.
It was comforting to inhale familiar smells along the village streets - from vendors selling breakfast to the arid urine dog urine! Also familiar was a spot where a number of urgent runners took to, about 4 km into the race.
Managed about 6:30 to 7:15 pace. System checked out fine, except a little tightness in the right leg. The inner right knee felt a little sore, a carryover from the tempo run 2.5 weeks ago. It was a good thing this problem didn't act up during the SCBM.
This is the week leading up to the Phuket Triathlon, scheduled for Dec 7. Interesting distances. 1.8k swim, 55k bike and 12k run. The swim leg is out into the sea and back, before continuing across the lagoon. The bike route appear to overlap substantially with the marathon route. The run leg is over two laps in the Laguna grounds. Last year's event saw many winners from Australia and Europe. During this morning's run, I saw a few triathletes on their bikes. Coming a good six days before the race just to familiarize!
Rounded off by going down Canal Village into the wedding chapel. This is the night view:
Along the route, I noticed a new kindergarten, set back from the road for parking and children playground. Really nice. Testament to the claim that Phuket has good international schools. Also many signboards advertising villas and land for sale. Bet it would be harder to attract buyers for the next few months given the problems with BKK. But then again, someone at the Bahrain conference two weeks earlier claimed that prices in Phuket do not come down.
View Larger Map
Dec 2, 2008
Second morning in Phuket saw MBH and I out for a short jog/walk. It turned out to be longer than we'd planned - about 5 km - due to my curiosity to explore. Ouch!
Easy pace to Canal Village, Wedding Chapel and then to Laguna Residences and Homes, where luxury villas await occupants. Most have been sold, but we didn't see many people. Maintenance is immaculate, though.
Nice views of the Phuket Laguna gold course.
It was somewhat of a relief after two long days of riding in a van for 7 hours each day. We took it slow and allowed for breaks for lunch and coffee on the long trek from BKK to Phuket. It was also a relief to be able to don my trusty pair of PGT5 and took a slow MP run along a familiar route. This was the start of the Phuket marathon route. Just managed 5 km to the village before turning back.
It was comforting to inhale familiar smells along the village streets - from vendors selling breakfast to the arid urine dog urine! Also familiar was a spot where a number of urgent runners took to, about 4 km into the race.
Managed about 6:30 to 7:15 pace. System checked out fine, except a little tightness in the right leg. The inner right knee felt a little sore, a carryover from the tempo run 2.5 weeks ago. It was a good thing this problem didn't act up during the SCBM.
This is the week leading up to the Phuket Triathlon, scheduled for Dec 7. Interesting distances. 1.8k swim, 55k bike and 12k run. The swim leg is out into the sea and back, before continuing across the lagoon. The bike route appear to overlap substantially with the marathon route. The run leg is over two laps in the Laguna grounds. Last year's event saw many winners from Australia and Europe. During this morning's run, I saw a few triathletes on their bikes. Coming a good six days before the race just to familiarize!
Rounded off by going down Canal Village into the wedding chapel. This is the night view:
Along the route, I noticed a new kindergarten, set back from the road for parking and children playground. Really nice. Testament to the claim that Phuket has good international schools. Also many signboards advertising villas and land for sale. Bet it would be harder to attract buyers for the next few months given the problems with BKK. But then again, someone at the Bahrain conference two weeks earlier claimed that prices in Phuket do not come down.
View Larger Map
Dec 2, 2008
Second morning in Phuket saw MBH and I out for a short jog/walk. It turned out to be longer than we'd planned - about 5 km - due to my curiosity to explore. Ouch!
Easy pace to Canal Village, Wedding Chapel and then to Laguna Residences and Homes, where luxury villas await occupants. Most have been sold, but we didn't see many people. Maintenance is immaculate, though.
Nice views of the Phuket Laguna gold course.
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