The crescent moon hung low, almost hugging the roof tops and its outline blurred by the humidity. The air was dead still, and the east coast was unusually quiet. Hardly anyone all the way until the UDMC seafood center, where a few occasional cyclists and strollers were out and about. Most of the seafood restaurants were empty. Not surprising, given this was 10 pm on a Wed night.
Wishing for rain - it has been a long time since I ran in the rain - but my wish was not to be. It felt kinda nice to be out at night. Couldn't remember the last night run. Would have been months ago.
But let's start from the top.
After slacking off for a week, it's back to higher intensity training this week.
Yesterday, 40 laps swim, with 20x50 m fast swim and 1 min recovery.
This was how it went:
1.02, 0.58, 1.02, 1.10, 1.06, 1.06, 1.06, 1.09, 1.07, 1.08 (30s recovery),
1.01, 1.03, 1.03, 1.04, 1.01, 1.05, 1.05, 1.06, 1.07, 1.09 (60s recovery)
ave: 1.054 (first 10 laps), 1.044 (second 10 laps); 1.049 overall. First time below 1 min on 50 m. But not sustainable.
Swimming beside me was an elderly man. No goggles, with a tummy but boy could he swim. Arms recovered low above water, not much kicking, but perfectly horizontal. He powered himself across the pool like a 20 year old. And he would recover, with a finger on his wrist to monitor his HR. Maybe 45 sec for a lap?
Today, stationary bike session in the morning: 10x4 min fast spinning (HR~155-170) with 3 min recovery. Found it harder than I thought, and managed only 8 reps. Was sweating buckets all the way. Phew.
Evening, an aerobic run. Was ambitious and wanted to do a long run. But could only manage 12 km. HR below 140 most of the time. Slow pace about 8 min/km. Was too preoccupied with various issues to concentrate. But enough to compose the short passage above. :)
Wednesday, April 29, 2009
Garmin Forerunner 310XT
Scheduled for launch in 2Q this year, the Garmin Forerunner 310XT is designed for the triathlete. It is a prettier version of the Garmin Forerunner 350 and most importantly of all, it is water proof to 50m. In addition, the battery life is supposedly 20 hours, double that of the FR 350. Enough for an IM!
Size and weight: slightly smaller than the FR350, and slightly lighter as well. But nicer design:
Price USD349 (USD399 with HRM)
Size and weight: slightly smaller than the FR350, and slightly lighter as well. But nicer design:
Price USD349 (USD399 with HRM)
Thursday, April 23, 2009
TriBob Bintan Pre-Race Talk
TriBob organized a talk this evening to brief participants on the race course as well as how to train the remaining 4 weeks. Held at Brewersk Riverside Point by the race director and head coach, I found the talk very informative.
The swim route is a two-lap U-shape course, with a turnaround at the beach. Wide starting line of 15m, and only two waves: Women and Men, 20 minutes apart. Should be calm until the first turn where waters open up to the sea. So it'll be 2 left turns, U-turn at the beach, and then 2 right turns.
The transition will be carpeted with ample space between rows. As with the sprint tri transition, the swim in entrance will be the run out exit. And the bike out and bike in point is the same to equalize transition distance.
Two interesting tips I learnt on transition (the fourth discipline): Sprinkle talcum powder in shoes to help dry feet. Wipe feet on small towel on ground while securing helmet. Do two things at the same time. Also use helium balloon (Brent gave me the same tip last week) or brightly colored objects to identify bike.
Bike route will be one lap through undulating hills. Tip: strength train at Mt Faber or South Bouna Vista. Watch out for speed bumps. Go straight through if road is wet to avoid skidding. Some roundabouts and cobbestone stretches to watch out for. Take along two water bottles. Pace for negative split. Hydrate even if it rains.
The one point I am not sure about is to go aero.
Run route will be two laps around Nirvana Gardens. Couple of slopes and partly shaded. Sand path - but should be packed down. Water points every 1.5 km. Ice sponges will be provided. :) Use sponges to cool hands, neck, head.
Credos to TriBob for such thoughtfulness.
The swim route is a two-lap U-shape course, with a turnaround at the beach. Wide starting line of 15m, and only two waves: Women and Men, 20 minutes apart. Should be calm until the first turn where waters open up to the sea. So it'll be 2 left turns, U-turn at the beach, and then 2 right turns.
The transition will be carpeted with ample space between rows. As with the sprint tri transition, the swim in entrance will be the run out exit. And the bike out and bike in point is the same to equalize transition distance.
Two interesting tips I learnt on transition (the fourth discipline): Sprinkle talcum powder in shoes to help dry feet. Wipe feet on small towel on ground while securing helmet. Do two things at the same time. Also use helium balloon (Brent gave me the same tip last week) or brightly colored objects to identify bike.
Bike route will be one lap through undulating hills. Tip: strength train at Mt Faber or South Bouna Vista. Watch out for speed bumps. Go straight through if road is wet to avoid skidding. Some roundabouts and cobbestone stretches to watch out for. Take along two water bottles. Pace for negative split. Hydrate even if it rains.
The one point I am not sure about is to go aero.
Run route will be two laps around Nirvana Gardens. Couple of slopes and partly shaded. Sand path - but should be packed down. Water points every 1.5 km. Ice sponges will be provided. :) Use sponges to cool hands, neck, head.
Credos to TriBob for such thoughtfulness.
TLog: Recovery week - familiar friend
Three rest days this week! I feel like a real slacker.
Tue: 10x100m swim. Instead of thinking fast, I tried thinking smooth.
Here're the lap times: 2.13, 2.13, 2.17, 2.17, 2.19, 2.18, 2.19, 2.21, 2.25, 2.20; ave: 2.18
Compared to the same workout last week, the average this week is only 1 sec slower. But I didn't feel as breathless and tired after each lap. Faster recovery. Total distance: 1.7km
Wed: Slow jog. Went out at 9 am, and the temp went from 30 deg to 34 deg. Heat training in preparation for hot run in Bintan.
The first three km were like being reacquainted with a familiar friend ... Zone 3 (HR 130 - 145). Had been some time since I ran in this zone and, well, it felt good. Especially after weeks of speedwork, I miss those Z3 runs. Completed 12 km.
Tue: 10x100m swim. Instead of thinking fast, I tried thinking smooth.
Here're the lap times: 2.13, 2.13, 2.17, 2.17, 2.19, 2.18, 2.19, 2.21, 2.25, 2.20; ave: 2.18
Compared to the same workout last week, the average this week is only 1 sec slower. But I didn't feel as breathless and tired after each lap. Faster recovery. Total distance: 1.7km
Wed: Slow jog. Went out at 9 am, and the temp went from 30 deg to 34 deg. Heat training in preparation for hot run in Bintan.
The first three km were like being reacquainted with a familiar friend ... Zone 3 (HR 130 - 145). Had been some time since I ran in this zone and, well, it felt good. Especially after weeks of speedwork, I miss those Z3 runs. Completed 12 km.
Tuesday, April 21, 2009
My First 100 Years: A Look Back from the Finish Line
With a title like that, how can I resist picking up this book?
R Waldo McBurney was 102 years old when he published his book in 2004. A quick internet check showed that Waldo is still alive!
What's even more remarkable is that Waldo started distance running at the youthful age of 65. He set the world record at the World Masters in 1995 in triple jump, shot put and high jump, and in 1999, the world record in discus, 200m and 500m race walk. New records were set by Waldo in 2003 in shot put, 100m and 5000m.
This was Waldo's account of his participation in the master's mile at Fort Hayes State College track meet at the age of 75:
Two years ago, I went to a track meet of small colleges in the new coliseum at Hays, ready to suit up for a masters mile run. I knew I would be lapped three times by the young runners and I would be running three laps after the race was over. That would be too embarrassing, and besides that, the spectators would know the winners and would have no interest in the slowest runner to appear all evening. They would no doubt head for the door rather than wait around for my finish. Under these circumstances I decided to leave my running gear in the car and go to the balcony to enjoy the meet with Vernice, my wife and date. I met the other master milers, all new acquaintances.
This year, I decided to swallow my pride and run even at my slow pace. I would ask the others how I could best keep out of their way as they passed me. The building atmosphere was dry and warmer than my near zero practice trails had been through my winter runs. Running was hard, and my mouth got dry. After the others finished, the crowd made so much noise I couldn't hear Fred Irwin, my pace advisor, call out the time. Two younger runners joined me in my second solo lap out of respect, hope, sympathy, support or encouragement. Whatever the motive, I appreciated this fellowship. I wound up the run with a kick, which was accompanied by cheers from all over the place. I didn't know until afterwards, but the spectators had come to their feet. It was as if someone had revealed how to retain the fountain of youth under the generally accepted handicap of old age.
The reaction of the crowd was a surprise to me. I would prefer that this praise would be directed to the One who created us all in such a fearful and wonderful way.
...
I trust that this experience will be instrumental in helping people become aware of the marvelous potential of the human body and help motivate each one to care for it with all diligence and thankfulness.
The book is a first (living) person account of life in the early 20th century, where there's no running water, except from the well, bath once a week on Saturdays and laundry wash the next Monday, using the same bath water. A work week was 60 hours, 6 days a week. School was 2 miles walk/run each way, and that was after doing farm chores such as milking the cow, feeding the chicken, etc. That was before the days of the automobile, toothbrush, birth certificates and penincillin. Such perspective!
Waldo also shared his views on nutrition, exercise, and of course, his journey from jogging to running to race walking. Throughout the book, one may use adjectives such as phenomenal, great, and incredible. But as Waldo himself put it right in the introduction:
But these achievements are not the greatest things in life. The following quote helps my humility and discourages my pride:
"In strength of horse or speed of man
The Lord takes no delight;
But those that fear and trust His love
Are pleasing in His sight."
Ps 147:10,11
Read more.
Sunday, April 19, 2009
Tribob Sprint Triathlon 2009: A first of more to come?
Have you ever worked on a jigsaw puzzle? Initially, the pieces appear so random, but persevere long enough, you'll find that the pieces fit together to form a cohesive picture. There's usually the eureka moment, when you start to see the big picture and at that moment, all the frustration and hours appear insignificant to the joy of accomplishment.
That's how I felt this morning after completing the TriBob sprint triathlon at Changi. The few followers of this blog would realize that about 8 months ago, I decided that I wanted to go into triathloning. The initial months of frustration in learning how to swim, the steep learning curve in two new sports, and the money spent on equipment, bike, shoes, goggles, etc and not to forget MRK that continues to plague me.... they seemed trivial as I left the festivities. In its place, I was basking in the afterglow of stringing together a 750m swim, a 20 km bike and a 5 km run.
No, my work is not quite done yet. For in 5 weeks' time, I have to be ready to take on the Olympic distance triathlon event - double the distance and without doubt, more than double the pain. But before I embark on the next phase of training, here's my brief race report.
Coach called me last night to brief me on pre-race routine. Great tips - such as checking out the entry and exit points, transition rehearsal, etc. All that I did faithfully. Got to the site early (a short bike from Changi Village hotel), surveyed how the other participants set up their helmets, shoes, etc. Mentally rehearsed the order of equipment change, and then went out to check the points of entry/exit. Then went to the water and leisurely swam out 50 m or so towards the first buoy and then back. Water was not choppy, and I decided to do another short warm up swim, at the finishing end. Unlike Sentosa, I felt comfortable in the water.
As in the aquathlon, we self-seeded and again, I chose the last wave - men friendly. At the pen, coach found me and offered words of encouragement. Then it was off into the water.
I took my time getting in, staying to the rear and far side. Even so, a lot of bumping and bodies to negotiate. I was just glad to avoid the first danger zone without incident - not getting kicked in the face or man handled. Some one tried to swim across my legs - that was about it. It was a triangular course, two left turns (lines on the left, which was why I had to switch to bilateral breathing). The first turn was tight and crowded and lots of bumping there. There was a slight left to right current, which helped a bit. The second turn was less crowded and before too long, could see the beach bottom. Good thing I went out earlier to check it out, so I knew that the water was shallow and there was still quite a distance to go.
When I exited the water, I was pleasantly surprised to see that the swim leg took less than 18 minutes. I took 22 minutes in the aquathlon.
Long way to the transition area, but that is another danger zone. The transition area was covered with large sheets, but there was a smooth sheet and with water, it became a nice slide for me. Just a bruised ego. No harm done physically.
The T1 transition went smoothly, and off through the exit to the road. Here's another danger zone. Just as I mounted, two cyclist crashed behind me. I didn't see what happened, and didn't stay to find out. Took some time to get cadence up and then shifted in to race gear.
It was probably all the speedwork sessions, but I found myself pulling in excess of 32 km/hour in the first 2 to 3 km. Overtook many others, some of whom were on mountain bikes. Reminded me of me last year. Surprisingly, I overtook a few tri bikes as well. Hhhmm...
The return leg was a little easier as I wanted to keep some reserve in those legs. I tried to pick up the pace on the last 5 km. Passed many female competitors, who had a 5 min head start. At the dismounting zone, another cyclist crashed. Probably not familiar with the cycling shoes and cleats. Another danger zone.
Time check. Almost one hour, so took 40 min on the bike segment. Later I found out that the average speed was almost 30 kph.
Silly me missed my bike row, and wasted a few seconds reversing track. Out of T2 for the run. Lots of spectators and supporters cheering.
Having been through the Changi Beach Park many times, both on runs and on the bike, this segment was not very eventful. Except that I couldn't bring my pace up. Perhaps I went out too hard on the bike leg. Many others were ambling along, and I passed a number here.
No danger zones during the run leg. I passed the father-son team (ala team Hoyt) and clapped and gave them thumbs up. After the first 2.5 lap, I reached for my favorite Peet's chocolate covered expresso beans only to discover that the hot sun had melted and fused them all together. So settled for the Accelerade gel pack.
Unlike the aquathlon, I was quite the unfriendly competitor this time. Spoke to no one (coz I recognized no one). I was also glad for the shade as the temp was starting to soar.
The finish line - about 1:32 by my Timex watch.
A pretty lady offered me a red bull, and of course, I gratefully accepted. The sun was out in force by then, so it was a hot ride back to the hotel.
Coach thought it was a solid first effort, and was pretty pleased.
So am I. :)
Unfortunately, I didn't bring my camera along, so here's what I have.
Here's the provisional result:
swim: 18:30
T1: 1:54
bike: 39:20
T2: 2:02
run: 30:08
total: 1:31:54
position: 338/746 (45.3%)
swim: 372/746 (49.5%)
bike: 321/746 (43.0%)
run: 259/746 (34.7%)
That's how I felt this morning after completing the TriBob sprint triathlon at Changi. The few followers of this blog would realize that about 8 months ago, I decided that I wanted to go into triathloning. The initial months of frustration in learning how to swim, the steep learning curve in two new sports, and the money spent on equipment, bike, shoes, goggles, etc and not to forget MRK that continues to plague me.... they seemed trivial as I left the festivities. In its place, I was basking in the afterglow of stringing together a 750m swim, a 20 km bike and a 5 km run.
No, my work is not quite done yet. For in 5 weeks' time, I have to be ready to take on the Olympic distance triathlon event - double the distance and without doubt, more than double the pain. But before I embark on the next phase of training, here's my brief race report.
Coach called me last night to brief me on pre-race routine. Great tips - such as checking out the entry and exit points, transition rehearsal, etc. All that I did faithfully. Got to the site early (a short bike from Changi Village hotel), surveyed how the other participants set up their helmets, shoes, etc. Mentally rehearsed the order of equipment change, and then went out to check the points of entry/exit. Then went to the water and leisurely swam out 50 m or so towards the first buoy and then back. Water was not choppy, and I decided to do another short warm up swim, at the finishing end. Unlike Sentosa, I felt comfortable in the water.
As in the aquathlon, we self-seeded and again, I chose the last wave - men friendly. At the pen, coach found me and offered words of encouragement. Then it was off into the water.
I took my time getting in, staying to the rear and far side. Even so, a lot of bumping and bodies to negotiate. I was just glad to avoid the first danger zone without incident - not getting kicked in the face or man handled. Some one tried to swim across my legs - that was about it. It was a triangular course, two left turns (lines on the left, which was why I had to switch to bilateral breathing). The first turn was tight and crowded and lots of bumping there. There was a slight left to right current, which helped a bit. The second turn was less crowded and before too long, could see the beach bottom. Good thing I went out earlier to check it out, so I knew that the water was shallow and there was still quite a distance to go.
When I exited the water, I was pleasantly surprised to see that the swim leg took less than 18 minutes. I took 22 minutes in the aquathlon.
Long way to the transition area, but that is another danger zone. The transition area was covered with large sheets, but there was a smooth sheet and with water, it became a nice slide for me. Just a bruised ego. No harm done physically.
The T1 transition went smoothly, and off through the exit to the road. Here's another danger zone. Just as I mounted, two cyclist crashed behind me. I didn't see what happened, and didn't stay to find out. Took some time to get cadence up and then shifted in to race gear.
It was probably all the speedwork sessions, but I found myself pulling in excess of 32 km/hour in the first 2 to 3 km. Overtook many others, some of whom were on mountain bikes. Reminded me of me last year. Surprisingly, I overtook a few tri bikes as well. Hhhmm...
The return leg was a little easier as I wanted to keep some reserve in those legs. I tried to pick up the pace on the last 5 km. Passed many female competitors, who had a 5 min head start. At the dismounting zone, another cyclist crashed. Probably not familiar with the cycling shoes and cleats. Another danger zone.
Time check. Almost one hour, so took 40 min on the bike segment. Later I found out that the average speed was almost 30 kph.
Silly me missed my bike row, and wasted a few seconds reversing track. Out of T2 for the run. Lots of spectators and supporters cheering.
Having been through the Changi Beach Park many times, both on runs and on the bike, this segment was not very eventful. Except that I couldn't bring my pace up. Perhaps I went out too hard on the bike leg. Many others were ambling along, and I passed a number here.
No danger zones during the run leg. I passed the father-son team (ala team Hoyt) and clapped and gave them thumbs up. After the first 2.5 lap, I reached for my favorite Peet's chocolate covered expresso beans only to discover that the hot sun had melted and fused them all together. So settled for the Accelerade gel pack.
Unlike the aquathlon, I was quite the unfriendly competitor this time. Spoke to no one (coz I recognized no one). I was also glad for the shade as the temp was starting to soar.
The finish line - about 1:32 by my Timex watch.
A pretty lady offered me a red bull, and of course, I gratefully accepted. The sun was out in force by then, so it was a hot ride back to the hotel.
Coach thought it was a solid first effort, and was pretty pleased.
So am I. :)
Unfortunately, I didn't bring my camera along, so here's what I have.
Here's the provisional result:
swim: 18:30
T1: 1:54
bike: 39:20
T2: 2:02
run: 30:08
total: 1:31:54
position: 338/746 (45.3%)
swim: 372/746 (49.5%)
bike: 321/746 (43.0%)
run: 259/746 (34.7%)
Honor roll: Cannondale six13, Lake CX 210, Saucony Type A2, 2XU endurance tri suit
Wednesday, April 15, 2009
TLog: Run till I puke
In my friend tekko's blog about counting pace, he associated interval running as vomit run. That's how I felt when I completed the 6th and last interval this morning. I felt like puking. But barely stopped short of just that.
This morning's session called for a 6x400m intervals with 200m recovery. "Try to average 1.35" was what coach advocated.
1.35? Average? I was highly skeptical. The fastest I ever did was 1.31, way back in Sept last year. My last 400m best time was 1.41. Anyway, just do it! was what I said to myself as I went out this morning. BTW, MRK gave me the stiffs again last night and this morning. Bad news.
After 1 km of warm up, my very first 400m surprised me - 1.31. Aha! It must be the Saucony Type A2 racer. Light and fast.
Second lap - I struggled. But when I looked at the time - 1.28! My fastest time ever. (This works out to a 3.41 pace or 18.8 km/h). I was a happy camper.
The other laps, I went way above 1.35 - 1.40, 1.37, 1.41, 1.40, for an average of 1.36.
ave HR per lap: 159, 173, 170, 170, 167, 171
max HR per lap: 183, 190, 188, 188, 185, 187
Bad knee or not, I am happy.
This morning's session called for a 6x400m intervals with 200m recovery. "Try to average 1.35" was what coach advocated.
1.35? Average? I was highly skeptical. The fastest I ever did was 1.31, way back in Sept last year. My last 400m best time was 1.41. Anyway, just do it! was what I said to myself as I went out this morning. BTW, MRK gave me the stiffs again last night and this morning. Bad news.
After 1 km of warm up, my very first 400m surprised me - 1.31. Aha! It must be the Saucony Type A2 racer. Light and fast.
Second lap - I struggled. But when I looked at the time - 1.28! My fastest time ever. (This works out to a 3.41 pace or 18.8 km/h). I was a happy camper.
The other laps, I went way above 1.35 - 1.40, 1.37, 1.41, 1.40, for an average of 1.36.
ave HR per lap: 159, 173, 170, 170, 167, 171
max HR per lap: 183, 190, 188, 188, 185, 187
Bad knee or not, I am happy.
Tuesday, April 14, 2009
Reflections of a Runner
June (not her real name) has been on the run for 2 hours and 11 minutes. The first light of dawn has only just pierced the darkness. Having woken at 4 am, June had taken her morning coffee, grabbed a quick breakfast, put on her running shoes and hit the streets. All par for the course as part of her training for next month’s marathon.
It has been difficult to juggle work and training, but then June is as much into endurance racing as her job as an investment manager at a global investment corporation. The feeling of accomplishment and achievement when crossing the finish line is just as gratifying as closing a multi million dollar real estate transaction. The latest has been the PL deal that she worked on last December. Although June has seen her fair share of deals since graduating from NUS, the PL deal was her biggest thus far. And she remembers the sleepless nights she had while working to bring that deal to fruition.
It was a challenge from a close friend to take up running that started it all. And June had gone from a couch potato to completing a half marathon last year. The next logical challenge was the full marathon, all 42.195 km of it. And June has been diligently training the past four months.
The corner stone of training for a long distance event, as all marathoners would know, is the long slow distance run. This morning June is doing a 28 km LSD run. Such runs give her a lot of time to think and reflect. And surprisingly, after each long run, June usually feels refreshed and rejuvenated. Often she would find a solution to a tough problem at work, or come up with a new idea for better and more efficient work processes.
The sojourn along the dark park connectors of East Coast and Siglap has made her think of the recent developments globally as well as at home. She reflects on how the global economic crisis has caused many publicly listed real estate developers and REITs to see their share values halved. These past months have turned leverage into a dirty word, and to think that just a few years ago, leverage was king. Such irony. She recalls how her lecturer repeatedly said that leverage is a double edged sword. How true.
The older folks were starting their tai chi lessons along the beach. Such grace in motion. June is just glad for their company in such early hours when most of her peers are still in dreamland.
The old folks remind her of how aging is becoming a phenomenon in many countries, and well, Singapore is not spared. Her parents are perfect examples of how asset rich and cash poor most Singaporeans are. The government has been concerned for some time and has come up with various schemes to unlock asset wealth for retirement cash flow. The reverse mortgage scheme for private and public housing, and now the lease buy back scheme. What will they think of next?
Although June understands the rationale for such schemes, she ponders how the focus has shifted from housing provision to old age concerns. Perhaps this is simply the natural progression of things. June remembers how shortly after she graduated in 2002 that the government changed the regulations concerning usage of CPF in housing purchase. The proverbial sacred cow was sacrificed when CPF took lower priority to bank loans upon sale of property financed by CPF savings.
She takes a quick check on her heart rate and pace. 145 at 7 min per km. Right on target. Great.
June remembers how the world used to be simpler. Just take up a plain vanilla floating rate mortgage when buying a house. Recently, her best friend Alicia and her boyfriend were looking at financing their home with a SIBOR linked mortgage loan. That seemed to be the prevalent package these days. How times have changed.
A few fast runners pass her just then, most without a word or sound, although a few give a quick nod of the head.
As June runs past some private estates into Bedok Reservior, she can see how one large condo development is almost completed. That reminds her of how the current crisis has resulted in financial distress for many developers. The last crisis which June recalls, saw many developers liquidating and defaulting. June has recently examined an investment proposal to buy over a distressed development that is only partially completed. The first phase of the project sold well before the crisis hit. However the developer-owner is unable to meet cash flow demands and has to bail out. It is tedious tracking the project accounts, schedule of payments, construction costs, etc. But with a longer term time horizon than most investors, her company is well positioned to take advantage of distress sales such as this.
Oh yes. June makes a mental note to herself to double check her latest cash flows when she gets into office later.
6:58 am. Many people are out now. Joggers, dog walkers, old folks taking easy strolls and young folks hurrying off to work. June punched the stop button on her Garmin watch as she finishes her LSD run.
Yelp. She’ll be ready for the challenge in May.
It has been difficult to juggle work and training, but then June is as much into endurance racing as her job as an investment manager at a global investment corporation. The feeling of accomplishment and achievement when crossing the finish line is just as gratifying as closing a multi million dollar real estate transaction. The latest has been the PL deal that she worked on last December. Although June has seen her fair share of deals since graduating from NUS, the PL deal was her biggest thus far. And she remembers the sleepless nights she had while working to bring that deal to fruition.
It was a challenge from a close friend to take up running that started it all. And June had gone from a couch potato to completing a half marathon last year. The next logical challenge was the full marathon, all 42.195 km of it. And June has been diligently training the past four months.
The corner stone of training for a long distance event, as all marathoners would know, is the long slow distance run. This morning June is doing a 28 km LSD run. Such runs give her a lot of time to think and reflect. And surprisingly, after each long run, June usually feels refreshed and rejuvenated. Often she would find a solution to a tough problem at work, or come up with a new idea for better and more efficient work processes.
The sojourn along the dark park connectors of East Coast and Siglap has made her think of the recent developments globally as well as at home. She reflects on how the global economic crisis has caused many publicly listed real estate developers and REITs to see their share values halved. These past months have turned leverage into a dirty word, and to think that just a few years ago, leverage was king. Such irony. She recalls how her lecturer repeatedly said that leverage is a double edged sword. How true.
The older folks were starting their tai chi lessons along the beach. Such grace in motion. June is just glad for their company in such early hours when most of her peers are still in dreamland.
The old folks remind her of how aging is becoming a phenomenon in many countries, and well, Singapore is not spared. Her parents are perfect examples of how asset rich and cash poor most Singaporeans are. The government has been concerned for some time and has come up with various schemes to unlock asset wealth for retirement cash flow. The reverse mortgage scheme for private and public housing, and now the lease buy back scheme. What will they think of next?
Although June understands the rationale for such schemes, she ponders how the focus has shifted from housing provision to old age concerns. Perhaps this is simply the natural progression of things. June remembers how shortly after she graduated in 2002 that the government changed the regulations concerning usage of CPF in housing purchase. The proverbial sacred cow was sacrificed when CPF took lower priority to bank loans upon sale of property financed by CPF savings.
She takes a quick check on her heart rate and pace. 145 at 7 min per km. Right on target. Great.
June remembers how the world used to be simpler. Just take up a plain vanilla floating rate mortgage when buying a house. Recently, her best friend Alicia and her boyfriend were looking at financing their home with a SIBOR linked mortgage loan. That seemed to be the prevalent package these days. How times have changed.
A few fast runners pass her just then, most without a word or sound, although a few give a quick nod of the head.
As June runs past some private estates into Bedok Reservior, she can see how one large condo development is almost completed. That reminds her of how the current crisis has resulted in financial distress for many developers. The last crisis which June recalls, saw many developers liquidating and defaulting. June has recently examined an investment proposal to buy over a distressed development that is only partially completed. The first phase of the project sold well before the crisis hit. However the developer-owner is unable to meet cash flow demands and has to bail out. It is tedious tracking the project accounts, schedule of payments, construction costs, etc. But with a longer term time horizon than most investors, her company is well positioned to take advantage of distress sales such as this.
Oh yes. June makes a mental note to herself to double check her latest cash flows when she gets into office later.
6:58 am. Many people are out now. Joggers, dog walkers, old folks taking easy strolls and young folks hurrying off to work. June punched the stop button on her Garmin watch as she finishes her LSD run.
Yelp. She’ll be ready for the challenge in May.
Monday, April 13, 2009
TLog: 100m swim intervals
Today's swim session moves on to 100m laps instead of 50m laps. The mental thought for this swim is: "Think fast"
Here are the 10x100 lap times:
2.05, 2.17, 2.21, 2.24, 2.23, 2.19, 2.19, 2.22, 2.21, 2.20
Ave 100m lap time: 2.17
One interesting observation. For the last two laps, I focussed on smoother strokes instead of high pace. In fact, my stroke pace slowed down and breathing was easier. Surprisingly the lap time went down to about 2.20.
Practiced 200m of sighting again.
Wore my tri-suit for today's session. The compression feel was still there, although after some time in the water, I didn't feel the compression as much. There was a slight gap at the back near the neck ... possibly due to my hunched shoulders, and I felt that water was being trapped in that cup. Couldn't feel my legs and butt as much, as the thighs and back were covered. Ordinarily, I could feel the air on the small of my back when in the horizontal position. Took some getting used to.
Here are the 10x100 lap times:
2.05, 2.17, 2.21, 2.24, 2.23, 2.19, 2.19, 2.22, 2.21, 2.20
Ave 100m lap time: 2.17
One interesting observation. For the last two laps, I focussed on smoother strokes instead of high pace. In fact, my stroke pace slowed down and breathing was easier. Surprisingly the lap time went down to about 2.20.
Practiced 200m of sighting again.
Wore my tri-suit for today's session. The compression feel was still there, although after some time in the water, I didn't feel the compression as much. There was a slight gap at the back near the neck ... possibly due to my hunched shoulders, and I felt that water was being trapped in that cup. Couldn't feel my legs and butt as much, as the thighs and back were covered. Ordinarily, I could feel the air on the small of my back when in the horizontal position. Took some getting used to.
Sunday, April 12, 2009
TLog: Bike-Run Brick training
Today's session is a 2-hour bike ride alternating between fast pace and recovery; followed by a quick transition and a fast 3 km run.
Tried out two new items - the Lake tri shoes and 2XU tri-suit. The tri shoes felt less comfortable than the Shimano R300, a little too loose. Had to tighten the velcro to minimize foot movement, but then the feet felt a little numb. So had to readjust. The problem was that the left cleat came loose and I couldn't find the right screwdriver in my handy dandy pouch. :(
The tri-suit worked out well. Could feel the compression on lower body - just like the 2XU running tights. The difference was the support on the upper body, in particular the stomach and lower chest area. Because the arms and shoulders were not covered, the tightness/compression was only on the lower chest. Yet, I didn't feel that breathing was compromised. Felt smoother off the saddle. Even though the padding was thinner than that on my biking shorts, I didn't feel any discomfort down there. So that's good.
Because I couldn't get to ride in the morning due to other commitments and had to wait till the late afternoon due to rain, the PCN was rather crowded. Bikers, runners, walkers, children, etc. That made it difficult to do the 15 min fast rides. Almost ran into a small dog! Anyway, managed to get in two good stretches, ave 26 - 28 kph, max speed 34 kph. Most of the ride was in race gear (large front gear and third largest rear).
The transition was pretty smooth. Just slipped into the Saucony Type A2 (the elastic laces worked fine) and out in 1.34. Longer than I thought ...
The first 500m felt strange. Even though this wasn't my first experience (the first was last year's duathlon), it still felt weird, as if my legs were still spinning, and my feet weren't really on the ground. I went out too fast (5.15 pace) and whoa! What am I doing!?! So slowed down some, clocking 5.22 for the first km and 5.33 for the second km. Then it was 5.33 (500m) and 6.47 (last 500m up slope). Should go slower for the actual race.
Overall, a good brick session.
Tried out two new items - the Lake tri shoes and 2XU tri-suit. The tri shoes felt less comfortable than the Shimano R300, a little too loose. Had to tighten the velcro to minimize foot movement, but then the feet felt a little numb. So had to readjust. The problem was that the left cleat came loose and I couldn't find the right screwdriver in my handy dandy pouch. :(
The tri-suit worked out well. Could feel the compression on lower body - just like the 2XU running tights. The difference was the support on the upper body, in particular the stomach and lower chest area. Because the arms and shoulders were not covered, the tightness/compression was only on the lower chest. Yet, I didn't feel that breathing was compromised. Felt smoother off the saddle. Even though the padding was thinner than that on my biking shorts, I didn't feel any discomfort down there. So that's good.
Because I couldn't get to ride in the morning due to other commitments and had to wait till the late afternoon due to rain, the PCN was rather crowded. Bikers, runners, walkers, children, etc. That made it difficult to do the 15 min fast rides. Almost ran into a small dog! Anyway, managed to get in two good stretches, ave 26 - 28 kph, max speed 34 kph. Most of the ride was in race gear (large front gear and third largest rear).
The transition was pretty smooth. Just slipped into the Saucony Type A2 (the elastic laces worked fine) and out in 1.34. Longer than I thought ...
The first 500m felt strange. Even though this wasn't my first experience (the first was last year's duathlon), it still felt weird, as if my legs were still spinning, and my feet weren't really on the ground. I went out too fast (5.15 pace) and whoa! What am I doing!?! So slowed down some, clocking 5.22 for the first km and 5.33 for the second km. Then it was 5.33 (500m) and 6.47 (last 500m up slope). Should go slower for the actual race.
Overall, a good brick session.
Friday, April 10, 2009
TLog: intervals
Supposed to do 10x400 intervals with 200m recovery. My main focus is to go fast, but not so fast that I don't have enough gas for Sunday's brick session of 2-hour bike + 3 km run. So here's how it went:
1.41, 1.48, 1.52, 1.55, 1.50, 1.53, 2.07, 1.58, 2.27
The last 400m was up a slope, and that took the wind out of me. Wound up with just 9 laps. HR averaged 165 with highs in low 180s for each of the intervals.
Slightly slower than the intervals at end Jan.
1.41, 1.48, 1.52, 1.55, 1.50, 1.53, 2.07, 1.58, 2.27
The last 400m was up a slope, and that took the wind out of me. Wound up with just 9 laps. HR averaged 165 with highs in low 180s for each of the intervals.
Slightly slower than the intervals at end Jan.
Shoe review: Saucony Pro Grid Triumph 6 and Type A2
By now, readers may know that I spend way too much money on shoe - running, cycling, trail, etc. No, I am not Imelda Marcos, but my purchases are purely driven by necessity. (Yes. Some people would take issue with that statement!)
I supinate and my right shoe always wear out too fast. In part this is because of the less than durable outer soles I find on some shoes recently (Nimbus 10!!). But also in part, I don't wish to wear out what little cartilage I have left. So I buy cushioning and replace my shoes religiously when they reach ORD date, which is 600 to 800 km.
My latest purchases direct from Saucony First 2 Market - I have to thank MBF for this actually ... she needed to replace her hurricanes - were the Pro Grid Triumph 6 and Type A2. I have been a fan of Saucony for some time. I have two pairs of Triumph 4s, one pair of 5 and now the 6. After the gold and orange 4s, and bright red Type A, I am ready for any color. So the luminous green Triumph 5 and lime green Type A2 were, not shocking whatsoever. In fact, bright is in.
How did they run?
I needed a light racer for the upcoming sprint and OD triathlons, and I liked the Type A I bought two years ago. The latest model Type A2 did not disappoint. After being used to heavy well cushioned shoes, I almost felt like I was running barefooted with the A2s. What have improved over the older Type A are (a) drainage holes along the soles, (b) better layering on the soles - cleverly laid out where the impact is most likely, and (c) breathable uppers. The only grouse I had was that the A2s are not cheap relative to the Triumph 6 (less material and technology!). But still cheaper than other comparable performance shoes such as Newton and Zoot.
The Triumph 6s felt lighter than the 5s. The one piece sole design is retained but drainage holes have now made their way into (through?) the soles. The ride is as plush as before, so I am quite pleased in that department. My grouse? Well the shoes made a flopping noise that was not present with the 4s and 5s. I figured the noise came from air trapped under the channel running through the middle of the sole. While the noise is not loud, it is somewhat annoying.
The true test will come soon enough, when I take them through the races.
What I can say for now is that my latest shoes have caught the eyes of the garbage truck driver. I gave him my two pairs of Triumph 4s and he wore them proudly the very next day. When I ran past the garbage disposal truck the other morning with my luminous green Triumph 6s, I swore I could see the glint in his eyes as he smiled broadly and waved to me.
Hey, you gotta wait 600 km, ok?
For Saucony Type A2 shoe update, click here.
Saucony Triumph 6 update coming soon.
I supinate and my right shoe always wear out too fast. In part this is because of the less than durable outer soles I find on some shoes recently (Nimbus 10!!). But also in part, I don't wish to wear out what little cartilage I have left. So I buy cushioning and replace my shoes religiously when they reach ORD date, which is 600 to 800 km.
My latest purchases direct from Saucony First 2 Market - I have to thank MBF for this actually ... she needed to replace her hurricanes - were the Pro Grid Triumph 6 and Type A2. I have been a fan of Saucony for some time. I have two pairs of Triumph 4s, one pair of 5 and now the 6. After the gold and orange 4s, and bright red Type A, I am ready for any color. So the luminous green Triumph 5 and lime green Type A2 were, not shocking whatsoever. In fact, bright is in.
How did they run?
I needed a light racer for the upcoming sprint and OD triathlons, and I liked the Type A I bought two years ago. The latest model Type A2 did not disappoint. After being used to heavy well cushioned shoes, I almost felt like I was running barefooted with the A2s. What have improved over the older Type A are (a) drainage holes along the soles, (b) better layering on the soles - cleverly laid out where the impact is most likely, and (c) breathable uppers. The only grouse I had was that the A2s are not cheap relative to the Triumph 6 (less material and technology!). But still cheaper than other comparable performance shoes such as Newton and Zoot.
The Triumph 6s felt lighter than the 5s. The one piece sole design is retained but drainage holes have now made their way into (through?) the soles. The ride is as plush as before, so I am quite pleased in that department. My grouse? Well the shoes made a flopping noise that was not present with the 4s and 5s. I figured the noise came from air trapped under the channel running through the middle of the sole. While the noise is not loud, it is somewhat annoying.
The true test will come soon enough, when I take them through the races.
What I can say for now is that my latest shoes have caught the eyes of the garbage truck driver. I gave him my two pairs of Triumph 4s and he wore them proudly the very next day. When I ran past the garbage disposal truck the other morning with my luminous green Triumph 6s, I swore I could see the glint in his eyes as he smiled broadly and waved to me.
Hey, you gotta wait 600 km, ok?
For Saucony Type A2 shoe update, click here.
Saucony Triumph 6 update coming soon.
Thursday, April 9, 2009
TLog: Lap Times
Continuous swim (20 laps):
1.12, 1.18, 1.20, 1.19, 1.19, 1.18, 1.17, 1.19, 1.21, 1.25, 1.20, 1.23, 1.22, 1.22, 1.15, 1.23, 1.24, 1.27, 1.29, 1.29
Ave: 1.19
Last five laps with sighting.
Wednesday, April 8, 2009
TLog: speedwork week
Monday: 30 k on the road, through Selarang and Changi Village -- need to get used to hills, and starting easy
Tue: 50 laps swim, focus on going fast
Wed: 7 km aerobic run in the morning and stationary bike in the evening. 2 min fast spin, followed by 3 min recovery. Only managed to do 7 sets
Thu: 50 laps steady swim, focus on sustained swimming for 20 laps. Ave lap time during 20-lap continuous swim: 1:19 (down about 2-3 sec). Now doing bilateral breathing and sighting after right breath. Fastest lap: 1:04
Akan datang:
Fri: intervals 10x400m; 1 hour easy bike ride in afternoon
Sat: rest
Sun: brick session - 2 hour bike + 3 km run
Tue: 50 laps swim, focus on going fast
Wed: 7 km aerobic run in the morning and stationary bike in the evening. 2 min fast spin, followed by 3 min recovery. Only managed to do 7 sets
Thu: 50 laps steady swim, focus on sustained swimming for 20 laps. Ave lap time during 20-lap continuous swim: 1:19 (down about 2-3 sec). Now doing bilateral breathing and sighting after right breath. Fastest lap: 1:04
Akan datang:
Fri: intervals 10x400m; 1 hour easy bike ride in afternoon
Sat: rest
Sun: brick session - 2 hour bike + 3 km run
Monday, April 6, 2009
Guiness world record at Tokyo marathon Mar 22, 2009
Akinori Kusuda, a 65-year-old Saitama man completed the 2009 Tokyo marathon as his 52nd full marathon in as many days, setting a new Guinness world record.
"I don't feel anything special with this record," Kusuda said after finishing the race Sunday. "But I'd be pleased if some runners are inspired by what I've just done."
The previous world record was 51 marathons in 51 days, set by a 48-year-old Italian man nearly a year ago.
Read more.
"I don't feel anything special with this record," Kusuda said after finishing the race Sunday. "But I'd be pleased if some runners are inspired by what I've just done."
The previous world record was 51 marathons in 51 days, set by a 48-year-old Italian man nearly a year ago.
Read more.
Thursday, April 2, 2009
ID band: first impressions
"ID Band specialises in high quality customised silicone wristbands for emergency and medical purposes 100% high-quality grade silicon, non-transferable, non-stretch and tamper evident. Our commitment also extends into the lifespan and safety aspect of the wristband; sterilisable, 100% hypo-allergenic, easy to wear with soft, rounded pliable edges that and less likely to catch on foreign objects." ID Band website.
The concept is similar to that of road ID, of which I have two. Why two, you ask? The reason is that I have the shoe ID designed specially for shoes, and I have more than one pair of running shoes. Why did I not order the wrist ID, I don't know. But the ID band is similar to the wrist ID.
The immediate advantage of the ID band over the shoe ID is apparent. I don't need multiple shoe IDs, and I don't have to bother with transfering my shoe IDs everytime I use a differen pair of running shoes. The second advantage is also clear. The shoe ID cannot be used on cycling or tri shoes.
A fairer comparison would be between the wrist ID and the ID band. Two factors weigh in favor of ID band - comfort and cost. The wrist ID is a metal piece attached to a velcro band. Over long distances, it could prove uncomfortable. I would certainly want to apply some petroleum jelly on the band when I run a marathon with it. But washing the wrist ID nylon band after the run may be a tad troublesome.
The ID band, in contrast, is softer and elastic. So it should be more comfortable (I can only validate this after a long run. But I wore the ID band for two hours for this morning's bike session, and hardly noticed it was there.) And it would be easier to wash off any petroleium jelly from the ID band.
Cost. The ID band costs SGD 18.80 (not including a 10% discount for SGrunners). The wrist ID costs USD 19.99 (or SGD 30.20). 'Nuff said.
The one advantage the wrist ID has over ID band is the two 3M reflective strips to enhance visibility in the dark. As far as I can tell, the ID band is non reflective.
Another advantage is that the road ID have an interactive feature which allows one to call a toll free number or go to a website to find out about the user. But that works only in the US. So moot point for us folks in SIN.
What else do I like about the ID band?
I can use it for running, cycling and swimming. I can even wear it all the time as a fashion statement ala Lance Armstrong's LIVESTRONG wristband!
I like bright colors for visibility and the yellow color I chose did not disappoint.
I can't wear it on the ankles. So I won't have the problem that a friend had when he wore an ankle ID for the Aviva 70.3... marshalls kept asking him why he had two timing chips!
I like the variety in terms of colors and sizes. Even kids can use the ID bands.
I like the allergy symbol to highlight allergies, of course.
Last but not least, I forgot to mention the obvious. Why do I need the ID band? As my good friend said, if something happens to me when I am out there on the run, they'll know who to contact! Morbid thoughts. But this is the same reason why people buy insurance.
I buy insurance, so why not ID band? Two words: Risk aversion.
Wednesday, April 1, 2009
TLog: dropping the heels
2 hour bike ride this morning. Learnt a new technique yesterday at the bike shop: Drop the heel when pushing (down stroke). To me, this motion by having the heel lead the downstroke, creates acceleration and power, and allows for a smoother transition to the up pull stroke.
I tried it this morning, and consciously tried to keep cadence high. Also played around with the different gear combinations, together with cadence above 80. With the new fit and heel dropping, I was surprised I could bring the speed up to 30 kph. In fact, I maintained this speed for 5 km straight (even though HR went up to 160!).
On the way back, I diverted to do a short slope. Had to go to the largest gear, so clearly work is needed. The downslope compensated for the hard work. :)
I tried it this morning, and consciously tried to keep cadence high. Also played around with the different gear combinations, together with cadence above 80. With the new fit and heel dropping, I was surprised I could bring the speed up to 30 kph. In fact, I maintained this speed for 5 km straight (even though HR went up to 160!).
On the way back, I diverted to do a short slope. Had to go to the largest gear, so clearly work is needed. The downslope compensated for the hard work. :)
Bike Fit and ID Band
Went for a bike fit yesterday at Passione Bike. Didn't realize that the session would take 2 hours and had to do a lot of pedaling!
Outcome: saddle raised by 1 cm, changed stem to 120 mm (from 110 mm; aiming for 125 mm eventually), saddle seat moved forward marginally, shoe cleats adjusted, handlebar raised by 1 spacer (10 mm, 20 more mm to go eventually) and most significantly of all, my right leg is longer than my left.
Didn't know that. Perhaps that's why my right shoes get worn out much faster and my right knee gives problems every now and then. Note to myself: get measured.
And the ID band I ordered almost two weeks ago came in the mail today! Nice.
Outcome: saddle raised by 1 cm, changed stem to 120 mm (from 110 mm; aiming for 125 mm eventually), saddle seat moved forward marginally, shoe cleats adjusted, handlebar raised by 1 spacer (10 mm, 20 more mm to go eventually) and most significantly of all, my right leg is longer than my left.
Didn't know that. Perhaps that's why my right shoes get worn out much faster and my right knee gives problems every now and then. Note to myself: get measured.
And the ID band I ordered almost two weeks ago came in the mail today! Nice.
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