It was unmistakable - the first thing that hit me when I walked out the office this afternoon - the smell. Next, I saw it - the haze.
Good thing the morning was clear when I went for an easy 30 km ride. Easy saunter along PCN toward Changi V. Would have gone on the roads before dawn, but it was drizzling then and I popped back to bed. Worked on the pull motion, which was described as scrapping mud off the shoes. But I simply thought of it as flipping the feet. Felt the strain on the hip flexors. And yes, I could feel the increase in speed. Now to commit that to muscle memory.
Yesterday's 30 lap swim was another easy affair. It just felt good to be in the water again after one week. Corrected the tendency to over-rotate when on the right.
Coach planned a semi-recovery week in view of last week's 30k trail run and 30 kph ride(!). So all easy workouts this week :)
Hopefully the haze wouldn't get too bad ... Remember the bad haze was in 2006 when training for my first half marathon. Had to do a lot of treadmill running, which was really boring.
Wednesday, September 30, 2009
Sunday, September 27, 2009
Recovery ride - that wasn't
Sunday riding group was down to just four of us. Couldn't let the gang down, could I? Of course not, even after a 30 km trail run yesterday. So at 4:58 am, I showed up with my bike at Duku Road, having decided to ride there instead of drive.
It was the same route as we did some weeks ago but did not complete due to heavy rain- down Mountbatten toward Fort Road, and then following the East Coast service road toward NSRCC. SY led this segment as he did the first time. It would have been the strain from yesterday, but the pace felt fast. I found out later that it was about our normal riding speed - 26 kph.
At NSRCC, I took over to pull. Perhaps it was the aero position or perhaps subconsciously I wanted to push myself, but the rest were to complain later that I went too fast. I couldn't tell the speed while riding as I didn't have a speedometer on the P2 (I couldn't tell even on the cento uno when riding in the morning). Note to myself- must do something about this. But it felt close to 30 kph. I didn't feel it was that fast as my HR (as I found out later) was between 140 and 150.
I was trying to keep my pace consistent, but as a newbie, I didn't do that very well at all. Sorry guys.
Over the last 2 km of the coastal road, I thought I would push it up a notch and it would be about then that we lost two of the group. PK was keeping pace with me throughout the entire coastal section, much to his credit. He's really improving by leaps and bounds, I thought to myself.
It was only at pit stop at the Changi Village temple that I realized that we lost half of our group. Needless to say, they gave me some grief for going too fast. I found out later that I averaged about 29 to 30 kph over this segment (with a top speed of 35 kph).
The third segment was thorugh Loyang and Selarang. As usual, I attacked Loyang Way (in my limited manner), but PK had some chain problem. The rest of the ride was uneventful, except the traffic at the PIE intersection, and I broke off from the group to head back home. 43 km.
Surprisingly, the legs felt better after the ride. It was a good recovery ride.
Overall ave speed: 24.5kph. Ave HR: 132
View ride in Garmin connect.
It was the same route as we did some weeks ago but did not complete due to heavy rain- down Mountbatten toward Fort Road, and then following the East Coast service road toward NSRCC. SY led this segment as he did the first time. It would have been the strain from yesterday, but the pace felt fast. I found out later that it was about our normal riding speed - 26 kph.
At NSRCC, I took over to pull. Perhaps it was the aero position or perhaps subconsciously I wanted to push myself, but the rest were to complain later that I went too fast. I couldn't tell the speed while riding as I didn't have a speedometer on the P2 (I couldn't tell even on the cento uno when riding in the morning). Note to myself- must do something about this. But it felt close to 30 kph. I didn't feel it was that fast as my HR (as I found out later) was between 140 and 150.
I was trying to keep my pace consistent, but as a newbie, I didn't do that very well at all. Sorry guys.
Over the last 2 km of the coastal road, I thought I would push it up a notch and it would be about then that we lost two of the group. PK was keeping pace with me throughout the entire coastal section, much to his credit. He's really improving by leaps and bounds, I thought to myself.
It was only at pit stop at the Changi Village temple that I realized that we lost half of our group. Needless to say, they gave me some grief for going too fast. I found out later that I averaged about 29 to 30 kph over this segment (with a top speed of 35 kph).
The third segment was thorugh Loyang and Selarang. As usual, I attacked Loyang Way (in my limited manner), but PK had some chain problem. The rest of the ride was uneventful, except the traffic at the PIE intersection, and I broke off from the group to head back home. 43 km.
Surprisingly, the legs felt better after the ride. It was a good recovery ride.
Overall ave speed: 24.5kph. Ave HR: 132
View ride in Garmin connect.
Saturday, September 26, 2009
North Face 30k sufferfest run
We signed up for the 30 km progressive run some months ago, the idea was to evaluate our race strategy as well as to clock in a long trail run. Our goal was simple - to complete the 50 km race within the time limit of 9 hours. A modest goal given that we were new to trails and let's face it - the North Face 100 duo is a tough race.
The strategy - walk breaks of 1 min for every 8 min, and to walk up inclines to keep HR moderate. Endurance is the game, not speed. With my limited trail exposure, 30 km would be the longest trail run for me todate. Hooked up with my team-mate PK and WD - a kindred soul - and we started off in one of the last groups.
The same start point as the 20 km progressive run at Rifle Range carpark. We headed towards Bt Timah hill, climbed up Hindhede Road and come down on the north side towards Zhenghua Park. The decline was a combination of steep steps and rough steps cutting through tree trunks and roots, making it the slowest section of the run. The section towards Zhenghua was uneventful, except that the faster runners were already heading back. Passed Diary Farm Road and then Chestnut Avenue. A u-turn and back toward RR carpark where we had our first water point, making 10 km. By then, we were getting into the 8:1 grove. We took about 1:40 for the first 10 km, with average speed between 8 to 9 min/km (except for Bt Timah section), and ave HR about 150+.
We took our time at the water point - hydrated and even took a toilet break. Then it was time to head toward MacRtichie Reservoir via Rifle Range Link. For the first time, I covered all of RRR, going over BKE.
It was 15km when we reached the MR junction, and many 20km runners were heading back - including AY and his friends (good luck for Putrajaya!). The sun was out in full force by then, and the unshaded Golf Link took a lot out of me. I was lagging behind the other two by then, and HR was in the 160 - 170 range. MRK started acting up (good to have you around) and my friends noticed my limp.
Slowed down considerably and it was with great relief that we arrived at the MR cafe for another water break. 20 km in 3:15. Ice-cold isotonic drinks tasted real good just about then!
By then, we figured we were one of the last runners, and cramps were starting to get to us. I had some cramps at 26km, and to be honest, I was glad for inclines so that I could walk. Glad to see the waterpoint at the 24 km mark, and the helpers were all ready to pack up.
All through the last few km, all I could do was to keep the other two within my sight. It had been a long time since I did a long run (almost 4 months) and I sure suffered for it. Our pace had slowed to about 10 min/km towards the end. You know how it is - the km just going by without much recollection - all I could think of was to keep moving, either shuffling my feet or walk.
WD was strong over the last few km, and he went on ahead. Our spirits were uplifted over the last km, as we knew that the end was near, and we could then celebrate our achievement, however small it might be. And yes, we came in within 5 hours. Although it was only 30km, it felt more like 42.
View on Garmin connect
What did we learn from this sufferfest? Well, for one, agony and pain love company. “Shared pain is lessened; shared joy is increased." (Spider Robinson). Second, the walk breaks worked well and our overall strategy appears intact. What we need to do is to find a better balance between pace and endurance. Maybe a 7:1 or 6:1 ratio. Keep the C beast at bay. Next, more acclimatization training sessions under hot afternoon sun. Last but not least, to improve our power walk. Ideally, to do a 10 min/km pace brisk walk.
PS: Thanks for waiting for me, guys.
The strategy - walk breaks of 1 min for every 8 min, and to walk up inclines to keep HR moderate. Endurance is the game, not speed. With my limited trail exposure, 30 km would be the longest trail run for me todate. Hooked up with my team-mate PK and WD - a kindred soul - and we started off in one of the last groups.
The same start point as the 20 km progressive run at Rifle Range carpark. We headed towards Bt Timah hill, climbed up Hindhede Road and come down on the north side towards Zhenghua Park. The decline was a combination of steep steps and rough steps cutting through tree trunks and roots, making it the slowest section of the run. The section towards Zhenghua was uneventful, except that the faster runners were already heading back. Passed Diary Farm Road and then Chestnut Avenue. A u-turn and back toward RR carpark where we had our first water point, making 10 km. By then, we were getting into the 8:1 grove. We took about 1:40 for the first 10 km, with average speed between 8 to 9 min/km (except for Bt Timah section), and ave HR about 150+.
We took our time at the water point - hydrated and even took a toilet break. Then it was time to head toward MacRtichie Reservoir via Rifle Range Link. For the first time, I covered all of RRR, going over BKE.
It was 15km when we reached the MR junction, and many 20km runners were heading back - including AY and his friends (good luck for Putrajaya!). The sun was out in full force by then, and the unshaded Golf Link took a lot out of me. I was lagging behind the other two by then, and HR was in the 160 - 170 range. MRK started acting up (good to have you around) and my friends noticed my limp.
Slowed down considerably and it was with great relief that we arrived at the MR cafe for another water break. 20 km in 3:15. Ice-cold isotonic drinks tasted real good just about then!
By then, we figured we were one of the last runners, and cramps were starting to get to us. I had some cramps at 26km, and to be honest, I was glad for inclines so that I could walk. Glad to see the waterpoint at the 24 km mark, and the helpers were all ready to pack up.
All through the last few km, all I could do was to keep the other two within my sight. It had been a long time since I did a long run (almost 4 months) and I sure suffered for it. Our pace had slowed to about 10 min/km towards the end. You know how it is - the km just going by without much recollection - all I could think of was to keep moving, either shuffling my feet or walk.
WD was strong over the last few km, and he went on ahead. Our spirits were uplifted over the last km, as we knew that the end was near, and we could then celebrate our achievement, however small it might be. And yes, we came in within 5 hours. Although it was only 30km, it felt more like 42.
View on Garmin connect
What did we learn from this sufferfest? Well, for one, agony and pain love company. “Shared pain is lessened; shared joy is increased." (Spider Robinson). Second, the walk breaks worked well and our overall strategy appears intact. What we need to do is to find a better balance between pace and endurance. Maybe a 7:1 or 6:1 ratio. Keep the C beast at bay. Next, more acclimatization training sessions under hot afternoon sun. Last but not least, to improve our power walk. Ideally, to do a 10 min/km pace brisk walk.
PS: Thanks for waiting for me, guys.
Friday, September 25, 2009
Group riding by Wild Cat
Found this informative article by Wild Cat on TriFam forum, reproduced with permission:
Why ride in a bunch (by Tanya Bosch)? Some do it to motivate themselves to get up and train, others do it for safety in numbers on the road or simply for social reasons. Many friendships have been forged while spinning away the kilometers. Some view bunch riding as a personal challenge: if only I can keep up with them going up this hill then I know I've really made it.
So how do you join a bunch? If you join on the road, keep on the back unless you have permission to move towards the front. Some bunches are groups of cyclists who are paying a coach and others are not keen to be responsible for a rider that they do not know.
Don't join a bunch unless they show some kind of support. Some will support slow riders by waiting at the top of long hills or having some kind of recognized short cut on the course. Others support faster riders by having some fast sections for them that don't break up the bunch too much.
There should also be some support for those suffering punctures or mechanical breakdowns when either the whole bunch stops or one or two people stop and help. Most bunches ride two abreast as it is safest to take up one lane of the road.
Accelerating
Accelerating away from lights and across lanes should be done in a more dignified manner than when you're on your own, so that other cyclists are not dropped.
Braking
Avoid braking as much as possible and give warning beforehand. When stopping for lights, do so gently without slamming the brakes on. The same goes for stopping pedaling suddenly, which can cause an accident.
Cornering
Give your partner plenty of room in the corner and keep level with them. Corner at a safe speed so that everyone behind can keep up and hold your wheel. If you find that you are continually "losing wheels" then it is time to do some cornering practise.
Downhill
If you are at the front of the bunch, keep pedaling down gentle gradients. If you don't everyone else will be putting on their brakes.
Half Wheeling
"Half-wheeling" is one rider always riding in front of his partner, which then puts the whole bunch out. It is essential that you keep level with your partner if at the front. Keep your handlebars level with the handlebars of the rider next to you, rather than your front wheel level with theirs. (add on by me: If I find the person next to me uncomfortable riding too close to the one in front, I may drop back so that I am level with him (rather than trying to force him to ride closer than he's comfortable with). Also worthy to note, some newer riders are not too used to other riders coming too close to them. Be sensitive about it.)
Sitting On
Keep reasonably close to the cyclist in front of your and again keep level e with your partner. If too much of a gap is left the bunch is always playing "catch up". Keep your head and eyes up. Don't watch the gap between bikes. Scanning ahead will give you early warning of changes.
Uphill
In some bunches everyone splits up and goes up at their own pace while other bunches try and stay together. If that is the case and you feel like dropping off, pull off quickly so that others don't get caught behind you. When climbing a hill and deciding to get out of the saddle, do it in one continuous flowing movement. Otherwise the wheel slows momentarily and can hit the wheel of the cyclists behind, causing a fall.
Warnings and hand signals
If you are riding well into the bunch, you won't be able to see very far ahead.
Hazards: the most common are glass, rubbish and potholes. Call them out. Hand signal is point of the finger.
Parked cars: "Car left" is the call and arm swings back and goes behind the back, i.e. pointing the direction the pack should move out from.
Slow rider: "Rider left" and same sign as above.
Lights or stopping: Elementary.
Car behind: "Car back" is the call and no hand signal.
Changing lanes: "Over" or "Wait" whichever safety dictates. Called by the person at the back and on the right.
These are the basics which I have skimmed from the writeup available from http://sports.groups.yahoo.com/group/anzac...20Etiquette.ppt
Other things to note
1. Be predictable in all actions. Maintain a steady line and avoid sudden hard braking or changing directions suddenly. Remember that there are riders following closely behind you.
2. Keeping to your line. Try as much as possible to stay on your line. Avoid changing from left to right to left to right as it irritates the riders behind you (and possibly in front of you too).
3. Do not cut in suddenly. This happens quite a bit on the Sat rides. Always be aware of who is behind you on the left side before cutting in. Look. Then if there is space, cut in gently, not in a sudden movement. As an illustration...
. . |a
. . |b
|x |c
. . |d
Rider a has passed a slower rider x. He has enough space to cut back into the leftmost lane without causing any problems. What happens then is rider b who is drafting directly behind rider a, or even rider c, who has overtaken rider x but not completely, then cuts back in left. Physics tells us no two space can be occupied at the same time. What happens now is rider x has to either do an emergency brake, or be run off the road.
If rider a moves back in, if you are rider b or c just continue at the same speed but do not cut back in immediately. Ensure you do not cause a danger to rider x. For this same reason, I do not move back in immediately to the leftmost lane even if I am in front as I know some people drafting me may try to follow me and cut back in immediately.
4. Stay to the left to allow others pass by safely from the right. Overtake on the right hand side. If overtaking on the left, make sure the rider in front of you knows (call out, "overtaking on left") and should be avoided as much as possible. It's the same principle as cars overtaking from the left side on roads.
5. Be smooth with turns in front of group. Avoid surges unless trying to break from the bunch. A group will travel faster when turns are completed smoothly.
6. Don't leave gaps when following wheels. A newer cyclist may find that it is not possible to keep too close to the wheel in front. I use the following method: imagine a string between you and the next cyclist. Keep to that distance. If you get too close to the cyclist in front, the string droops. If you drop too far from the cyclist in front, the string breaks. However do try to maintain a steady pace rather than a surge/brake kinda thing which does irritate the rider behind you. If someone is doing that to you, just leave more space between you and the person.
7. Keep to your line. Yes, I mentioned it before and will mention it again. If you are not comfortable cornering, slow down BEFORE the corner (try not to brake too much IN THE CORNER, unless you really have no choice). If you are the ride leader, slow down before the corner and don't accelerate immediately after the corner. This is not a criterium race.
8. Keep to your line. You do not have to overtake just because someone in front left a gap. There may be a reason. The person may not be comfortable with keeping the distance? The person may just want to smoothen out the ride? I tend to do this especially when the pace in front is too jerky, and you will find me catching back to the group on downhills. Understandably there will be times when the group will split into a faster and slower group. If that is so and there's a big gap that you want to close up, then look for a SAFE opportunity to do so, ensuring there are no traffic on the right before overtaking.
9. Try not to gain places when everyone is stopped at the lights. If you are behind someone, unless there's a good reason to overtake at this point, just stop behind the person.
10. Stop behind vehicles at lights. Do not try to squeeze in between cars and such. If you are a solo rider or just a very small group of two, three experienced riders, then go ahead and do it. Otherwise, in a big pack, just stop behind the last vehicle and take up the lane behind it. When the lights go green, it gives you a lot more space to startout, rather than being caught in between a car and the pavement/another car and less than an inch between to try and push off from stationary.
Another thing to note is that a car may find it difficult to pass cyclists (especially big packs). Once it does so, it will be pretty irritating to the car to have to overtake the cyclists all over again and may be less patient this time. So in order to be road-friendly, I'd suggest just stopping behind the last vehicle.
11. Running red lights. I admit, I'm guilty. Let's try to avoid this. And another point is even if the lights are green, do slow down at junctions.
Ride safe.
Why ride in a bunch (by Tanya Bosch)? Some do it to motivate themselves to get up and train, others do it for safety in numbers on the road or simply for social reasons. Many friendships have been forged while spinning away the kilometers. Some view bunch riding as a personal challenge: if only I can keep up with them going up this hill then I know I've really made it.
So how do you join a bunch? If you join on the road, keep on the back unless you have permission to move towards the front. Some bunches are groups of cyclists who are paying a coach and others are not keen to be responsible for a rider that they do not know.
Don't join a bunch unless they show some kind of support. Some will support slow riders by waiting at the top of long hills or having some kind of recognized short cut on the course. Others support faster riders by having some fast sections for them that don't break up the bunch too much.
There should also be some support for those suffering punctures or mechanical breakdowns when either the whole bunch stops or one or two people stop and help. Most bunches ride two abreast as it is safest to take up one lane of the road.
Accelerating
Accelerating away from lights and across lanes should be done in a more dignified manner than when you're on your own, so that other cyclists are not dropped.
Braking
Avoid braking as much as possible and give warning beforehand. When stopping for lights, do so gently without slamming the brakes on. The same goes for stopping pedaling suddenly, which can cause an accident.
Cornering
Give your partner plenty of room in the corner and keep level with them. Corner at a safe speed so that everyone behind can keep up and hold your wheel. If you find that you are continually "losing wheels" then it is time to do some cornering practise.
Downhill
If you are at the front of the bunch, keep pedaling down gentle gradients. If you don't everyone else will be putting on their brakes.
Half Wheeling
"Half-wheeling" is one rider always riding in front of his partner, which then puts the whole bunch out. It is essential that you keep level with your partner if at the front. Keep your handlebars level with the handlebars of the rider next to you, rather than your front wheel level with theirs. (add on by me: If I find the person next to me uncomfortable riding too close to the one in front, I may drop back so that I am level with him (rather than trying to force him to ride closer than he's comfortable with). Also worthy to note, some newer riders are not too used to other riders coming too close to them. Be sensitive about it.)
Sitting On
Keep reasonably close to the cyclist in front of your and again keep level e with your partner. If too much of a gap is left the bunch is always playing "catch up". Keep your head and eyes up. Don't watch the gap between bikes. Scanning ahead will give you early warning of changes.
Uphill
In some bunches everyone splits up and goes up at their own pace while other bunches try and stay together. If that is the case and you feel like dropping off, pull off quickly so that others don't get caught behind you. When climbing a hill and deciding to get out of the saddle, do it in one continuous flowing movement. Otherwise the wheel slows momentarily and can hit the wheel of the cyclists behind, causing a fall.
Warnings and hand signals
If you are riding well into the bunch, you won't be able to see very far ahead.
Hazards: the most common are glass, rubbish and potholes. Call them out. Hand signal is point of the finger.
Parked cars: "Car left" is the call and arm swings back and goes behind the back, i.e. pointing the direction the pack should move out from.
Slow rider: "Rider left" and same sign as above.
Lights or stopping: Elementary.
Car behind: "Car back" is the call and no hand signal.
Changing lanes: "Over" or "Wait" whichever safety dictates. Called by the person at the back and on the right.
These are the basics which I have skimmed from the writeup available from http://sports.groups.yahoo.com/group/anzac...20Etiquette.ppt
Other things to note
1. Be predictable in all actions. Maintain a steady line and avoid sudden hard braking or changing directions suddenly. Remember that there are riders following closely behind you.
2. Keeping to your line. Try as much as possible to stay on your line. Avoid changing from left to right to left to right as it irritates the riders behind you (and possibly in front of you too).
3. Do not cut in suddenly. This happens quite a bit on the Sat rides. Always be aware of who is behind you on the left side before cutting in. Look. Then if there is space, cut in gently, not in a sudden movement. As an illustration...
. . |a
. . |b
|x |c
. . |d
Rider a has passed a slower rider x. He has enough space to cut back into the leftmost lane without causing any problems. What happens then is rider b who is drafting directly behind rider a, or even rider c, who has overtaken rider x but not completely, then cuts back in left. Physics tells us no two space can be occupied at the same time. What happens now is rider x has to either do an emergency brake, or be run off the road.
If rider a moves back in, if you are rider b or c just continue at the same speed but do not cut back in immediately. Ensure you do not cause a danger to rider x. For this same reason, I do not move back in immediately to the leftmost lane even if I am in front as I know some people drafting me may try to follow me and cut back in immediately.
4. Stay to the left to allow others pass by safely from the right. Overtake on the right hand side. If overtaking on the left, make sure the rider in front of you knows (call out, "overtaking on left") and should be avoided as much as possible. It's the same principle as cars overtaking from the left side on roads.
5. Be smooth with turns in front of group. Avoid surges unless trying to break from the bunch. A group will travel faster when turns are completed smoothly.
6. Don't leave gaps when following wheels. A newer cyclist may find that it is not possible to keep too close to the wheel in front. I use the following method: imagine a string between you and the next cyclist. Keep to that distance. If you get too close to the cyclist in front, the string droops. If you drop too far from the cyclist in front, the string breaks. However do try to maintain a steady pace rather than a surge/brake kinda thing which does irritate the rider behind you. If someone is doing that to you, just leave more space between you and the person.
7. Keep to your line. Yes, I mentioned it before and will mention it again. If you are not comfortable cornering, slow down BEFORE the corner (try not to brake too much IN THE CORNER, unless you really have no choice). If you are the ride leader, slow down before the corner and don't accelerate immediately after the corner. This is not a criterium race.
8. Keep to your line. You do not have to overtake just because someone in front left a gap. There may be a reason. The person may not be comfortable with keeping the distance? The person may just want to smoothen out the ride? I tend to do this especially when the pace in front is too jerky, and you will find me catching back to the group on downhills. Understandably there will be times when the group will split into a faster and slower group. If that is so and there's a big gap that you want to close up, then look for a SAFE opportunity to do so, ensuring there are no traffic on the right before overtaking.
9. Try not to gain places when everyone is stopped at the lights. If you are behind someone, unless there's a good reason to overtake at this point, just stop behind the person.
10. Stop behind vehicles at lights. Do not try to squeeze in between cars and such. If you are a solo rider or just a very small group of two, three experienced riders, then go ahead and do it. Otherwise, in a big pack, just stop behind the last vehicle and take up the lane behind it. When the lights go green, it gives you a lot more space to startout, rather than being caught in between a car and the pavement/another car and less than an inch between to try and push off from stationary.
Another thing to note is that a car may find it difficult to pass cyclists (especially big packs). Once it does so, it will be pretty irritating to the car to have to overtake the cyclists all over again and may be less patient this time. So in order to be road-friendly, I'd suggest just stopping behind the last vehicle.
11. Running red lights. I admit, I'm guilty. Let's try to avoid this. And another point is even if the lights are green, do slow down at junctions.
Ride safe.
Thursday, September 24, 2009
Leadership and Triathlon
For some time now, I have been following a blog by Enrico Varella, a former international executive in a multinational corporation who now leads and manages a leadership consulting firm. What's unique about the blog "Leadership Lessons from Triathlons" is that Enrico shares the best practices of effective leaders from various industries, and professions as well as how they apply for triathletes. The converse is also true - how lessons learnt from triathlons apply for leadership development.
You know how sport-related blogs can be very focussed at times - and fittingly so. But Enrico manages to bring fresh new perspectives to training and competition. He is very well read, and being a consultant, he also brings first and second hand experiences from his interactions wtih top leaders in various fields and athletes, too.
Great stuff. Read more.
You know how sport-related blogs can be very focussed at times - and fittingly so. But Enrico manages to bring fresh new perspectives to training and competition. He is very well read, and being a consultant, he also brings first and second hand experiences from his interactions wtih top leaders in various fields and athletes, too.
Great stuff. Read more.
TLog: Be careful what you wish for
So I was lamenting that I wasn't doing enough trail runs, and when I read my training program for this week - yes you'd guessed it - coach prescribed four trail sessions!
Wed: Explored the jungle trail at Tampines MTB. It's more like some of the Zhenghua trails - narrow and windy. There are a number of wooden bridges/rams for bikers to get their highs. Most are short and straight but the curved ramps are more interesting. One sharp curve is angled ... ought to be fun. Each extended loop (perimeter + jungle trail) is about 3.7km. Did 2 loops plus a cursory run up the slopes to make 10km.
Thu: 1hr 45 min run, which turned out to 2hr 15 min.
MacRitchie reservoir at 7 am in the morning is really pretty. But many tai-chi enthusiasts were already there. I thought the mist floating above the reservoir was so reminiscent of the scene we saw at the control towers lake during our Monday's ride. However when I took another look at the sky above the mist, it was strangely dark. Just 100m into the trail, I knew it was going to storm. The light became so dim that I could hardly see.. it's like twilight, minutes before dark.
It felt like running in a temperate country. The temperature inside the nature reserve would have been lower than 20 deg C.
The weather held up for a good hour, before it drizzled and then poured. Buckets. "Why is it that it usually rain when I run trails?" I asked rhetorically. Of course! The trails are in the nature reserve. And nature reserve collects water for the reservoirs. Duh.
For the first time I turned right toward Rifle Range Link. That segment is rocky, with a small stream and make-shift steps up a brown slippery bank. I took a turn after the bank junction on the right (there were two pillars at the entrance), but that led me to a path besides a wide downstream canal (with teeth at the end of every step). The path became narrower as I went, and my suspicion was confirmed. This path led to a dead end (electrified?) fence with a no trespassing sign on it.
Back tracked and took the left path instead. This turned out to be the right one, and stopped at another military-like camp and a well paved road. The map said that this road would lead to Bt Timah Nature Reserve, so I went down the road. Up and down. Not fun, considering that my trail shoes were well and stiff. Met a Caucasian runner, and we seemed to be the only two crazy souls running in the heavy rain.
Made a u-turn even though I wanted to go to the end of Rifle Range Road, coz of another appointment at the office. The way back was more challenging as I had puddles to contend with. I avoided puddles as I could not tell what's under, and didn't want to risk a twisted ankle.
By the time I got back to golf link, the rain had subsided, but not the swishy sounds of my wet shoes. So much for goretex.
Oh yes, I must mention the lovely song birds - must be dozens of them - singing and congregated among trees along one section of the golf course. Delightful.
And I could have been mistaken that I was not in Singapore: met 6 caucasian ladies - two pairs running together, and another two by themselves. These two passed me during the last stretch. One had a nice perfume on. Perfume for a run? Then there was a group of three caucasian guys running in clockwise direction about 2 km from the end. Not to mention several others. There was a pair of French (?) guys even. I also recall seeing a high proportion of non-locals at the progressive run. There must be some cultural thing about trail running, no?
Pretty much drained by the time I reached back to the carpark. 15 km, averaging a shade below 9 min/km pace.
Would my legs hold out for Saturday's 30 km run? We'll see.
Wed: Explored the jungle trail at Tampines MTB. It's more like some of the Zhenghua trails - narrow and windy. There are a number of wooden bridges/rams for bikers to get their highs. Most are short and straight but the curved ramps are more interesting. One sharp curve is angled ... ought to be fun. Each extended loop (perimeter + jungle trail) is about 3.7km. Did 2 loops plus a cursory run up the slopes to make 10km.
Thu: 1hr 45 min run, which turned out to 2hr 15 min.
MacRitchie reservoir at 7 am in the morning is really pretty. But many tai-chi enthusiasts were already there. I thought the mist floating above the reservoir was so reminiscent of the scene we saw at the control towers lake during our Monday's ride. However when I took another look at the sky above the mist, it was strangely dark. Just 100m into the trail, I knew it was going to storm. The light became so dim that I could hardly see.. it's like twilight, minutes before dark.
It felt like running in a temperate country. The temperature inside the nature reserve would have been lower than 20 deg C.
The weather held up for a good hour, before it drizzled and then poured. Buckets. "Why is it that it usually rain when I run trails?" I asked rhetorically. Of course! The trails are in the nature reserve. And nature reserve collects water for the reservoirs. Duh.
For the first time I turned right toward Rifle Range Link. That segment is rocky, with a small stream and make-shift steps up a brown slippery bank. I took a turn after the bank junction on the right (there were two pillars at the entrance), but that led me to a path besides a wide downstream canal (with teeth at the end of every step). The path became narrower as I went, and my suspicion was confirmed. This path led to a dead end (electrified?) fence with a no trespassing sign on it.
Back tracked and took the left path instead. This turned out to be the right one, and stopped at another military-like camp and a well paved road. The map said that this road would lead to Bt Timah Nature Reserve, so I went down the road. Up and down. Not fun, considering that my trail shoes were well and stiff. Met a Caucasian runner, and we seemed to be the only two crazy souls running in the heavy rain.
Made a u-turn even though I wanted to go to the end of Rifle Range Road, coz of another appointment at the office. The way back was more challenging as I had puddles to contend with. I avoided puddles as I could not tell what's under, and didn't want to risk a twisted ankle.
By the time I got back to golf link, the rain had subsided, but not the swishy sounds of my wet shoes. So much for goretex.
Oh yes, I must mention the lovely song birds - must be dozens of them - singing and congregated among trees along one section of the golf course. Delightful.
And I could have been mistaken that I was not in Singapore: met 6 caucasian ladies - two pairs running together, and another two by themselves. These two passed me during the last stretch. One had a nice perfume on. Perfume for a run? Then there was a group of three caucasian guys running in clockwise direction about 2 km from the end. Not to mention several others. There was a pair of French (?) guys even. I also recall seeing a high proportion of non-locals at the progressive run. There must be some cultural thing about trail running, no?
Pretty much drained by the time I reached back to the carpark. 15 km, averaging a shade below 9 min/km pace.
Would my legs hold out for Saturday's 30 km run? We'll see.
Monday, September 21, 2009
TLog: more trails please; Hari Raya ride
My training mileage on trails is pathetic to say the least!
Sat: 5 km easy PMC run
Sun: 10 km trail run at MacRitchie
Mon: 65 km easy ride (Thomson-Mandai-Kranji-LCK-Jln Buroh-Clementi-Bt Timah)
Managed to complete the MacRitchie 10 km loop in 1:10, which was better than my first try. The slopes appeared to be easier, though I had to walk some sections.
The 65km ride was the longest todate. Took it easy most of the way as I was the anchor, except at LCK, where I thought I'd attack. AY was up to the challenge, as expected. Only managed to trail him for 2 min, then fell back. But it was only a short 3 km stretch. Averaged 32 kph over this stretch, max of 38 kph.
Easy riding for the rest of the way until Clementi road. Day after day I drove up this stretch without a scant thought of how steep it was. Pant, pant! This was the only section that I had to drop to the smaller chain ring. Otherwise, I was on race gear all the way (large chain ring, 5th rear cog). Average speed: 26.4kph. Average HR: 138.
Nice Hari Raya ride. View in Garmin connect.
Sat: 5 km easy PMC run
Sun: 10 km trail run at MacRitchie
Mon: 65 km easy ride (Thomson-Mandai-Kranji-LCK-Jln Buroh-Clementi-Bt Timah)
Managed to complete the MacRitchie 10 km loop in 1:10, which was better than my first try. The slopes appeared to be easier, though I had to walk some sections.
The 65km ride was the longest todate. Took it easy most of the way as I was the anchor, except at LCK, where I thought I'd attack. AY was up to the challenge, as expected. Only managed to trail him for 2 min, then fell back. But it was only a short 3 km stretch. Averaged 32 kph over this stretch, max of 38 kph.
Easy riding for the rest of the way until Clementi road. Day after day I drove up this stretch without a scant thought of how steep it was. Pant, pant! This was the only section that I had to drop to the smaller chain ring. Otherwise, I was on race gear all the way (large chain ring, 5th rear cog). Average speed: 26.4kph. Average HR: 138.
Nice Hari Raya ride. View in Garmin connect.
Thursday, September 17, 2009
The Past Year in One word: "Liberating"
Twelve months ago, I made a "crazy" decision to try the triathlon. It was a leap of faith as I hadn't been swimming for years, and I had a fear of the open waters. Also, three sports? Weren't I busy enough with one (running) already?
But having a colleague who's the world's number two ultra-ironman started me thinking "Maybe I could do it..."
So I bought a bike, and took to the pool to learn the front crawl.
The first swim lesson, my coach shook his head in disbelief after watching me swim just one lap. "How many laps can you swim free-style?" he asked. My response: only one. So began the swim drills. To be honest, I didn't like the drills. Not because they were boring (they are!), but because water got into my nose. And that gave me sinuses and backdrips.
I watched videos on Total Immersion Swimming, read books on how to swim and kept visualizing good swim techniques. After months of drills and hard work, I managed to do a decent lap. Then two. Three, etc.
My work was not done yet. Even as the distance improved, I had to keep working on technique, and still have to. The tendency is to be sloppy, and then bad habits kick back in.
Then there was cycling (triathletes prefer to call it biking). It couldn't be that difficult right? After all, I had learnt how to cycle when I was 13. And all I had to do was just pedal.
Yes and no. I didn't figure on (a) butt aches, (b) learning technical stuff about the bike - cadence, wheels, tires, aerobars, etc, (c) hills, (d) clipless shoes, among others.
Just the other day I was discussing the merits of clipless with another friend KL. It took me almost 8 months before I decided to try them. Just as I feared, I fell on my first ride with them. Not to mention countless more falls after that. And I have many scares to remind me.
Well, the upside of it is that clipless shoes and pedals improve efficiency. The up stroke matters as much as the down stroke. And the outcome is faster speed.
That is the much sought after goal - speed.
Just when I thought my bike speed is good enough, coach told me today that I could improve further. 2:45.
2:45??!?! That meant much faster bike and run. I still have doubts whether that is possible for this old guy. We'll have to see.
Then I started thinking about the tri journey for the last year. How I started and my struggles along the way. And today, I am pleasantly surprised that I have completed 1 sprint event and 3 OD triathlon races (in addition to 4 marathons). And that each race seemed easier.
Which leads me to an interesting chapter I read last night from a book by Nancy Ortberg "Unleashing the power of rubber bands". She was describing how one word helped her through a time in her career - "Flourish". This word guided her in her leadership, through tough times, and became a vision for the organization.
What would that one word be for me? This morning, as I was running, the word came to me - "Liberating"
So as I plan to complete the shortest ultramarathon (50km) and a 70.3 over the next 6 months, I am already starting to plan for the next 12 months. Lining up a couple more 70.3s and then possibly a full IM in 2011.
But having a colleague who's the world's number two ultra-ironman started me thinking "Maybe I could do it..."
So I bought a bike, and took to the pool to learn the front crawl.
The first swim lesson, my coach shook his head in disbelief after watching me swim just one lap. "How many laps can you swim free-style?" he asked. My response: only one. So began the swim drills. To be honest, I didn't like the drills. Not because they were boring (they are!), but because water got into my nose. And that gave me sinuses and backdrips.
I watched videos on Total Immersion Swimming, read books on how to swim and kept visualizing good swim techniques. After months of drills and hard work, I managed to do a decent lap. Then two. Three, etc.
My work was not done yet. Even as the distance improved, I had to keep working on technique, and still have to. The tendency is to be sloppy, and then bad habits kick back in.
Then there was cycling (triathletes prefer to call it biking). It couldn't be that difficult right? After all, I had learnt how to cycle when I was 13. And all I had to do was just pedal.
Yes and no. I didn't figure on (a) butt aches, (b) learning technical stuff about the bike - cadence, wheels, tires, aerobars, etc, (c) hills, (d) clipless shoes, among others.
Just the other day I was discussing the merits of clipless with another friend KL. It took me almost 8 months before I decided to try them. Just as I feared, I fell on my first ride with them. Not to mention countless more falls after that. And I have many scares to remind me.
Well, the upside of it is that clipless shoes and pedals improve efficiency. The up stroke matters as much as the down stroke. And the outcome is faster speed.
That is the much sought after goal - speed.
Just when I thought my bike speed is good enough, coach told me today that I could improve further. 2:45.
2:45??!?! That meant much faster bike and run. I still have doubts whether that is possible for this old guy. We'll have to see.
Then I started thinking about the tri journey for the last year. How I started and my struggles along the way. And today, I am pleasantly surprised that I have completed 1 sprint event and 3 OD triathlon races (in addition to 4 marathons). And that each race seemed easier.
Which leads me to an interesting chapter I read last night from a book by Nancy Ortberg "Unleashing the power of rubber bands". She was describing how one word helped her through a time in her career - "Flourish". This word guided her in her leadership, through tough times, and became a vision for the organization.
What would that one word be for me? This morning, as I was running, the word came to me - "Liberating"
So as I plan to complete the shortest ultramarathon (50km) and a 70.3 over the next 6 months, I am already starting to plan for the next 12 months. Lining up a couple more 70.3s and then possibly a full IM in 2011.
Liberating:
To set free, as from oppression, confinement and constraints.
TLog: Trying out the new Salomon trail shoes
An easy week for recovery and transition to more trail running.
Mon: rest
Tue: easy 15k bike
Wed: easy 2.8k swim
Thu: easy 1 hour trail run - relatively flat
Took me a while to figure out where to run. Then Tampines MTB park where there were some relatively flat trails, thanks to our run there one year ago organized by tekko. Also the first chance to try out the new salomon XA COMP shoes.
Started with going round the perimeter, which is relatively flat, measuring 3 km. The northern perimeter is only a narrow path, with denser vegetation, the rest are wide open paths, paved and unpaved. Then I went round the south "hill". Recalled going round and round last year, and it's round and round again today! Next went up the second "hill", and decided not to go round that. Overall, 1 hour covering 8 km.
View route on Garmin connect.
The one concern I had with the Salomon was possible blisters. My good friend experienced blisters on the inside of the foot arch a couple of times. Before I purchased the shoes, I checked with my friendly shoe consultant, and he told me it was probably due to the pronation control that came with some models. The model I purchased is without pronation control.
How did the XA Comp 4 worked out? Pretty well, I'd say. There's more flexibility than the NF Boa Arnuva, and the fit is much better. I feet better heel support and the width is sufficient for my wide feet. There's a nondescript feel about the shoes, nothing loud and fanciful, but with a ruggedness to get the job done and yet comfy enough.... at least for one hour. And as for the goretex, well, that will have to wait for a wet day.
Nothing much to add, except that over the next few weeks, it's going to be love 'em or hate 'em.
Mon: rest
Tue: easy 15k bike
Wed: easy 2.8k swim
Thu: easy 1 hour trail run - relatively flat
Took me a while to figure out where to run. Then Tampines MTB park where there were some relatively flat trails, thanks to our run there one year ago organized by tekko. Also the first chance to try out the new salomon XA COMP shoes.
Started with going round the perimeter, which is relatively flat, measuring 3 km. The northern perimeter is only a narrow path, with denser vegetation, the rest are wide open paths, paved and unpaved. Then I went round the south "hill". Recalled going round and round last year, and it's round and round again today! Next went up the second "hill", and decided not to go round that. Overall, 1 hour covering 8 km.
View route on Garmin connect.
The one concern I had with the Salomon was possible blisters. My good friend experienced blisters on the inside of the foot arch a couple of times. Before I purchased the shoes, I checked with my friendly shoe consultant, and he told me it was probably due to the pronation control that came with some models. The model I purchased is without pronation control.
How did the XA Comp 4 worked out? Pretty well, I'd say. There's more flexibility than the NF Boa Arnuva, and the fit is much better. I feet better heel support and the width is sufficient for my wide feet. There's a nondescript feel about the shoes, nothing loud and fanciful, but with a ruggedness to get the job done and yet comfy enough.... at least for one hour. And as for the goretex, well, that will have to wait for a wet day.
Nothing much to add, except that over the next few weeks, it's going to be love 'em or hate 'em.
Sunday, September 13, 2009
TriFactor Triathlon (OD): a new PB
To my family who were there to cheer me on, the most spectacular part of the race was witnessing a participant crash into the railing at the skatepark. This was what I pieced together:
Right after my fifth lap, D saw a cyclist wavering on his bike. He crashed into the railing and according to MBH, he was hanging over the rails, with his head down, motionless. It took some time before the marshals got the medics to attend to the poor chap, and even more time before the ambulance came. Someone said there's blood, and apparently he had a gnash at the back of his head. More time to wait for a head/neck immobilizer, and there was a fair bit of commotion.
I only saw the ambulance on the last lap, and could see the poor chap in a stretcher. According to another couple, the ambulance door closed onto the guy's legs (shin?). Incredible!
Hope he's ok.
Another incident due to me. No, it's not an accident. Just that I was using the multisport mode for the first time and did not hit the start button when the swim began. Only on the second lap did I realize this, and hence I had no idea what's my race time. Only that from lap two of the swim to the end, I took 2:48 thereabouts.
Swim: the route is closer to shore, but the middle segment of the triangle course was longer, in comparison to OSIM. Small groups, by waves. I was in the veteran wave 11, and it was a small group, less than 30. Of course, with a small wave, there's more room to swim and less chance of being kicked in the face. This time, I swam easy, or could this be due to more experience. Bilateral breathing, freestyle all the way. Might have passed a few swimmers, but more passed me as usual.
Bike: I knew this would be a shorter course, as the turnaround point was at the skatepark instead of past the transition area. Forgot my rubber bands, so had to resort to manual counting with the help of the odometer. For some reason, my electrolyte drink tasted bad right from lap 1. It only went bad after the run during OSIM. So I stopped at the water point, discarded my electrolyte drink and asked for water. As it would turn out, there's a difference between electrolyte and water.
For a change, I kept to only one gear most of the time. Large chainring, number 4 rear clog. The one time I changed to a smaller rear clog, I found myself slowing as my cadence was affected. Not very high cadence, just averaging 68. Average speed of 29.0 kph for the 36+km.
The first few laps were fine, but subsequently when the sprint and freshmen participants came on the bike course, they tended to crowd the lanes. Many ladies on their mountain bikes, as well as a few kids. Saw two hand-cyclists with bike escorts.
There was this gentleman who was probably new to aerobars, some weaving about.
Run: Pace was close to 6:00 for first two km. Somehow, I tended to run too fast when off the bike. At the third km, I felt a cramp on the right thigh. A few stretches and I was back to a 7 min pace. Attributed the cramp to the water instead of electrolyte.
A few drops of rain just to tease us before the sun came back up. Good thing I had my sponge and water bottle with me. The extra weight was worth it. Last two km in the 6's. The run distance was only 9.6km and it took me 1:05.
Unlike OSIM, the younger participants were in the earlier waves. So I felt no pressure whatsoever on the run. In fact, participants from the earlier waves felt the pressure. A number of them were walking and when they saw me overtaking them, they immediately started running and overtook me. In quite a few instances, I ended up overtaking them again. :)
Fancied it was more crowded at the finish line, but perhaps due to my later finish and the sprint & freshmen events. Maybe I didn't look hard enough, but only had water to rehydrate. What happened to isotonic drinks? As it turned out, I paid $1.50 for a bottle of Boost. Not really complaining, since the registration of this event was low.
Met up with the family. And then had a free shower on the way back to the car.
When the boys witnessed the accident, their first thoughts were whether the participant was me. I feel bad that my participation causes them worry and stress. Have to constantly reassure the family that safety is my first priority, even if I get a DNF.
Provisional results:
swim: 00:38:23
bike: 01:21:04
run: 01:06:35
overall: 03:05:59.70
So it is a new PB, albeit with a shorter bike leg!
Congratulations to KL and AY for their personal bests! Both under 3 hours!!
Right after my fifth lap, D saw a cyclist wavering on his bike. He crashed into the railing and according to MBH, he was hanging over the rails, with his head down, motionless. It took some time before the marshals got the medics to attend to the poor chap, and even more time before the ambulance came. Someone said there's blood, and apparently he had a gnash at the back of his head. More time to wait for a head/neck immobilizer, and there was a fair bit of commotion.
I only saw the ambulance on the last lap, and could see the poor chap in a stretcher. According to another couple, the ambulance door closed onto the guy's legs (shin?). Incredible!
Hope he's ok.
Another incident due to me. No, it's not an accident. Just that I was using the multisport mode for the first time and did not hit the start button when the swim began. Only on the second lap did I realize this, and hence I had no idea what's my race time. Only that from lap two of the swim to the end, I took 2:48 thereabouts.
Swim: the route is closer to shore, but the middle segment of the triangle course was longer, in comparison to OSIM. Small groups, by waves. I was in the veteran wave 11, and it was a small group, less than 30. Of course, with a small wave, there's more room to swim and less chance of being kicked in the face. This time, I swam easy, or could this be due to more experience. Bilateral breathing, freestyle all the way. Might have passed a few swimmers, but more passed me as usual.
Bike: I knew this would be a shorter course, as the turnaround point was at the skatepark instead of past the transition area. Forgot my rubber bands, so had to resort to manual counting with the help of the odometer. For some reason, my electrolyte drink tasted bad right from lap 1. It only went bad after the run during OSIM. So I stopped at the water point, discarded my electrolyte drink and asked for water. As it would turn out, there's a difference between electrolyte and water.
For a change, I kept to only one gear most of the time. Large chainring, number 4 rear clog. The one time I changed to a smaller rear clog, I found myself slowing as my cadence was affected. Not very high cadence, just averaging 68. Average speed of 29.0 kph for the 36+km.
The first few laps were fine, but subsequently when the sprint and freshmen participants came on the bike course, they tended to crowd the lanes. Many ladies on their mountain bikes, as well as a few kids. Saw two hand-cyclists with bike escorts.
There was this gentleman who was probably new to aerobars, some weaving about.
Run: Pace was close to 6:00 for first two km. Somehow, I tended to run too fast when off the bike. At the third km, I felt a cramp on the right thigh. A few stretches and I was back to a 7 min pace. Attributed the cramp to the water instead of electrolyte.
A few drops of rain just to tease us before the sun came back up. Good thing I had my sponge and water bottle with me. The extra weight was worth it. Last two km in the 6's. The run distance was only 9.6km and it took me 1:05.
Unlike OSIM, the younger participants were in the earlier waves. So I felt no pressure whatsoever on the run. In fact, participants from the earlier waves felt the pressure. A number of them were walking and when they saw me overtaking them, they immediately started running and overtook me. In quite a few instances, I ended up overtaking them again. :)
Fancied it was more crowded at the finish line, but perhaps due to my later finish and the sprint & freshmen events. Maybe I didn't look hard enough, but only had water to rehydrate. What happened to isotonic drinks? As it turned out, I paid $1.50 for a bottle of Boost. Not really complaining, since the registration of this event was low.
Met up with the family. And then had a free shower on the way back to the car.
When the boys witnessed the accident, their first thoughts were whether the participant was me. I feel bad that my participation causes them worry and stress. Have to constantly reassure the family that safety is my first priority, even if I get a DNF.
Provisional results:
swim: 00:38:23
bike: 01:21:04
run: 01:06:35
overall: 03:05:59.70
So it is a new PB, albeit with a shorter bike leg!
Congratulations to KL and AY for their personal bests! Both under 3 hours!!
Wednesday, September 9, 2009
Update on MRK and rugged beauties
The things I'd do for MRK. Over the past 3 weeks, I'd been through the thermal scanners of CGH three times, consulted with sport physician, podiatrist, physiotherapist, all to cater to MRK.
One cm differential in length. So that calls for a 5mm insert for the left foot. Exercises to strengthen the right gluteus maximus muscle so as to correct the acute thigh-calf angle on impact. 3 times a week. Never had my bum felt so worked!
And as my current North Face Boa Arnuva threatened to let me down when I most needed it to perform (by courtesy of a small plastic part that was supposed to tighten the lace - too underused and a tad fragile), I made my way down to Queensway to seek out my favorite shoe consultant. The outcome was a lighter wallet and a pair of Salomon XA Comp 4 GTX.
These are some comments on the Comp 4 GTX:
Suitable for running and walking. Yelp. Gonna be doing a fair bit of walking on Oct 24! Would have to wait for one more week to try these rugged beauties out.
One cm differential in length. So that calls for a 5mm insert for the left foot. Exercises to strengthen the right gluteus maximus muscle so as to correct the acute thigh-calf angle on impact. 3 times a week. Never had my bum felt so worked!
And as my current North Face Boa Arnuva threatened to let me down when I most needed it to perform (by courtesy of a small plastic part that was supposed to tighten the lace - too underused and a tad fragile), I made my way down to Queensway to seek out my favorite shoe consultant. The outcome was a lighter wallet and a pair of Salomon XA Comp 4 GTX.
These are some comments on the Comp 4 GTX:
These waterproof trail-runners were built to perform on rugged terrain—ideal for adventure running and when comfort and precision are paramount.
A versatile, weatherproof platform for extended trail runs and light day hikes. Thanks to the Gore-Tex waterproof breathable membrane, gusseted tongue, and integrated mud guard, the XA Comp keeps out everything from pebbles to rain storms. Salomons Quicklace system provides a snug fit, and the Contagrip outsole helps you stay glued to the trail.
Suitable for running and walking. Yelp. Gonna be doing a fair bit of walking on Oct 24! Would have to wait for one more week to try these rugged beauties out.
TLog: Half century minus one
Getting close to the half century mark is reason to celebrate. Especially as it fell on such an auspicious date - 09-09-09!
So it was a bottle of 2000 Les Cailloux Châteauneuf-du-Pape. It had been some time since we enjoyed a nice glass or two of CDP. Highly drinkable and satisfying.
Back to business. Taper week (again!) in anticipation of this Sunday's triathlon (OD).
Monday: 2.3k swim, a carryover from Sunday. About the same timing as the previous swim.
Tuesday: Sports massage. Had been a while, and boy did it hurt! Right leg considerably tighter than left.
Wednesday: a short 6 km 3x400m race pace interval run, followed by 400m recovery jog. Legs felt better after yesterday's massage.
So it was a bottle of 2000 Les Cailloux Châteauneuf-du-Pape. It had been some time since we enjoyed a nice glass or two of CDP. Highly drinkable and satisfying.
Back to business. Taper week (again!) in anticipation of this Sunday's triathlon (OD).
Monday: 2.3k swim, a carryover from Sunday. About the same timing as the previous swim.
Tuesday: Sports massage. Had been a while, and boy did it hurt! Right leg considerably tighter than left.
Wednesday: a short 6 km 3x400m race pace interval run, followed by 400m recovery jog. Legs felt better after yesterday's massage.
Saturday, September 5, 2009
Inaugural Yellow Ribbon Prison Run 2009
What happens when you put together a novel run through prison premises, historical sites, undulating terrain, cool 27 deg Celsius weather, overcast skies, breezy conditions, enthusiastic cheerleaders, costumes, efficient organization, great sponsors, free ice creams, balloon sculptures, grand finishing venue, a personal running challenge for a former inmate and a flagoff by the deputy prime minister? No, this is not a trick question or a wish-list.
Well, we get a very enjoyable first rate race. In fact, I would rate the Yellow Ribbon Prison Run as my most enjoyable 10k run. Period.
MBH was all praise for the YRPR. And this is a rarity. Perhaps she managed 51 min to complete 5.8k against doctor's orders and my advice, or perhaps it was the nice weather and atmosphere. Unbridled praise. And when the missus is happy, I am happy :)
OK. From the top. We were at the Expo MRT station at 6:30 am to catch the free shuttle to Changi Village. The 10k race start time was 7:30 am. The roads into CV were heavy with cars going in. Even with the small field (6,000 participants), CV was transformed into a bustling neighborhood. Many participants were caught in the traffic and started late.
The entire road was closed to traffic to allow runners to congregate. Saw three runners in costumes. One of them was catwoman, although in a different costume this time. After the warm up exercises, we were off.
Started off at a modest pace, about 7:30. Took it easy for 2 to 3 km. Some interesting t-shirts caught my eye.
The nice morning weather, with some drizzle elevated my spirits, and my pace increased till about 5k when I caught up with PK and J. They were doing a nice pace.
The undulating route became more challenging as we went up Loyang Way. Surprisingly it rode tougher than it ran.
The cheerleaders were doing a good job to keep our spirits up. We passed the Changi chapel and museum and after the turning into a side road, we came upon the Johore Battery. The 15' inch guns were also known as Monster Guns because of their colossal size. They were the biggest and heaviest coastal artilleries and were able to pierce the armour of battleships. The gun we saw was just a replica.
Then we were at the Changi Prison Wall. The most well photographed part of the prison, the wall dated back to WW2.
Once past the gate, we were looking down at a huge open field, flanked by cluster blocks. Right in the middle of the field from our elevated position, we saw the carnival tents. 5k runners would end at the wall but 10k runners continued on the right path that brought us down a descent. A break in momentum from a short side detour (to make up the 10k, I suppose), but it was a nice finish amidst cheers and music.
1:07 gun time, but net time likely to be 1:05. PK and J came in shortly after.
After the customary collection of goodie bag, we were surprised that there was free ice cream to be had (actually there was a donation box, but we did not see it!). MBH came back and told us, much to my chagrin, that she ran/walked. Not sure if there'll be a price to pay, but so far so good.
As we were waiting for the shuttle buses to bring us back to the expo, it started raining. Many stragglers were still coming in, most likely the late starters. A nice breakfast with tekko and mrs at the expo and then it was home sweet home.
Overall a nice recovery run with some nice slopes to provide strengthen workout. Would we go back again next year? You bet.
View race in Garmin connect
Well, we get a very enjoyable first rate race. In fact, I would rate the Yellow Ribbon Prison Run as my most enjoyable 10k run. Period.
MBH was all praise for the YRPR. And this is a rarity. Perhaps she managed 51 min to complete 5.8k against doctor's orders and my advice, or perhaps it was the nice weather and atmosphere. Unbridled praise. And when the missus is happy, I am happy :)
OK. From the top. We were at the Expo MRT station at 6:30 am to catch the free shuttle to Changi Village. The 10k race start time was 7:30 am. The roads into CV were heavy with cars going in. Even with the small field (6,000 participants), CV was transformed into a bustling neighborhood. Many participants were caught in the traffic and started late.
The entire road was closed to traffic to allow runners to congregate. Saw three runners in costumes. One of them was catwoman, although in a different costume this time. After the warm up exercises, we were off.
Started off at a modest pace, about 7:30. Took it easy for 2 to 3 km. Some interesting t-shirts caught my eye.
The nice morning weather, with some drizzle elevated my spirits, and my pace increased till about 5k when I caught up with PK and J. They were doing a nice pace.
The undulating route became more challenging as we went up Loyang Way. Surprisingly it rode tougher than it ran.
The cheerleaders were doing a good job to keep our spirits up. We passed the Changi chapel and museum and after the turning into a side road, we came upon the Johore Battery. The 15' inch guns were also known as Monster Guns because of their colossal size. They were the biggest and heaviest coastal artilleries and were able to pierce the armour of battleships. The gun we saw was just a replica.
Then we were at the Changi Prison Wall. The most well photographed part of the prison, the wall dated back to WW2.
Once past the gate, we were looking down at a huge open field, flanked by cluster blocks. Right in the middle of the field from our elevated position, we saw the carnival tents. 5k runners would end at the wall but 10k runners continued on the right path that brought us down a descent. A break in momentum from a short side detour (to make up the 10k, I suppose), but it was a nice finish amidst cheers and music.
1:07 gun time, but net time likely to be 1:05. PK and J came in shortly after.
After the customary collection of goodie bag, we were surprised that there was free ice cream to be had (actually there was a donation box, but we did not see it!). MBH came back and told us, much to my chagrin, that she ran/walked. Not sure if there'll be a price to pay, but so far so good.
As we were waiting for the shuttle buses to bring us back to the expo, it started raining. Many stragglers were still coming in, most likely the late starters. A nice breakfast with tekko and mrs at the expo and then it was home sweet home.
Overall a nice recovery run with some nice slopes to provide strengthen workout. Would we go back again next year? You bet.
View race in Garmin connect
Another long bike ride and short run (55-5)
Twas a busy scene at PMC when I drove in at 4:50am. The youths were having a all-nighter, and there were many folks to say hi to. Unfortunately, JN forgot his helmut and it became a solo ride.
Headed through Pasir Ris into Tampines ave 10, turned into Old Tampines Road, retracing the route to Punggol Road. Pretty uneventful all the way. Backtracked via the same way as I didn't like the route along Eunos Link. Back to PMC and continued to Loyang, Changi V and the Changi Exhibition center where I u-turned.
The ride was smoother, by virtue of degreasing and lubing the chain a couple of days ago. In the big chain ring all the way. This was an easy ride, so I kept it comfortable, between 25 to 28 kph. No breaks except for traffic lights.
It might have been fatigue, but I struggled up Loyang Ave on the way back to PMC. Overtaken by a group of cyclists on the incline :( But at 50+k mark, I didn't feel like ramping it up.
There was a run session at 7:30am, and I thought no one was going to show up. But I was wrong. Edw turned up and we promptly went for a slow 5 k jog/run around Pasir Ris Park. On the way back, three groups of cyclists rode past - mainly Joyriders. Interestingly there was a tandem bike keeping pace with one of the groups. That's a first for me. Didn't know that tandem bikes could go so fast. :)
So how did it feel with a second back-to-back long workouts? Surprisingly the legs felt much better than last week. Not much tightness, definitely no limping. Granted, this week's mileage is a tad lower than last week's, and the ride is not as demanding.
View ride.
Well, let's see how the legs hold up tomorrow at the Prison Yellow Ribbon Run.
Headed through Pasir Ris into Tampines ave 10, turned into Old Tampines Road, retracing the route to Punggol Road. Pretty uneventful all the way. Backtracked via the same way as I didn't like the route along Eunos Link. Back to PMC and continued to Loyang, Changi V and the Changi Exhibition center where I u-turned.
The ride was smoother, by virtue of degreasing and lubing the chain a couple of days ago. In the big chain ring all the way. This was an easy ride, so I kept it comfortable, between 25 to 28 kph. No breaks except for traffic lights.
It might have been fatigue, but I struggled up Loyang Ave on the way back to PMC. Overtaken by a group of cyclists on the incline :( But at 50+k mark, I didn't feel like ramping it up.
There was a run session at 7:30am, and I thought no one was going to show up. But I was wrong. Edw turned up and we promptly went for a slow 5 k jog/run around Pasir Ris Park. On the way back, three groups of cyclists rode past - mainly Joyriders. Interestingly there was a tandem bike keeping pace with one of the groups. That's a first for me. Didn't know that tandem bikes could go so fast. :)
So how did it feel with a second back-to-back long workouts? Surprisingly the legs felt much better than last week. Not much tightness, definitely no limping. Granted, this week's mileage is a tad lower than last week's, and the ride is not as demanding.
View ride.
Well, let's see how the legs hold up tomorrow at the Prison Yellow Ribbon Run.
Friday, September 4, 2009
Bt Timah Nature Reserve orientation
I was somewhat hesitant about today's trail recce of Bt Timah hill. For one, I have heard how tough the slopes are (indeed they are formidable), but I was more worried about the downslopes. Treacherous, slippery, narrow are some of the adjectives I have heard. In my mind, I see the steep ski slopes that, well, accentuated my fear of heights. There. I said it.
Started off at the Bt Timah Nature Reserve Visitor Center with WD, a fellow NF100 participant who was new to BT trails like me. We used the route mapped out by PK. My game plan was slightly altered after speaking to the nice helpful gentleman at the info counter. Did the Senapang Link-Belukar-Hindhede Way anti-clockwise instead of clockwise, on his advice. Bikers go anti-clockwise and it is safer to go the same direction.
The first loop is Hindhede Road- Jungle Fall Path - Seraya Loop - Dairy Farm Loop- Catchment Path - Cave Path- Hindhede Rd. The first 200 m were steep upslope. Until the turn, when we were greeted with even a steeper slope! Supposed to be 30-35 degree incline, but felt steeper. My strategy is to simply walk the upslopes. This was the easy part, as it turned out to be. The rest of the trails were steep steps up and down. What run? We were just climbing and walking!
After much huffing and puffing, we were at the summit. No view, unfortunately, due to the tall trees. To add insult to injury, when we were back at Hindhede Road, we took almost 50 min and the distance covered was only 3.5km! Gosh!
One new thing we learnt today was walking down backwards. A few elderly gentlemen were going down Hindhede Road backwards, and we did the same. Amazingly, I found that it helped stretched my hamstring and was very refreshing. Nice trick!
We started off the second loop up Hindhede path, but took the walker's path by mistake. That took up to a viewing point of the quarry. It was a gorgeous sight, so the detour was worth the while. Back on track, we resorted to more walking. The trails on the western part were more challenging, and took us a longer time. Once we were on the Belukar path, it was familiar territory. Past the rifle range and back to the Visitor Center. Amazingly we took 2 hours (not counting stoppage time, another 30 min or so) to cover 10.7 km! Probably the slowest run ever.
That is why trail experts recommend running by time instead of distance where trails are concerned.
Thanks to WD for accompanying me! The conversation made the whole run less of an ordeal. It was a good workout, more of a hike than a run. I am more optimistic that Bt Timah hill is not going to be my nemesis. I think endurance - lasting 8 to 9 hours - may be. Where's the Energizer Bunny?
View route in Garmin connect.
Started off at the Bt Timah Nature Reserve Visitor Center with WD, a fellow NF100 participant who was new to BT trails like me. We used the route mapped out by PK. My game plan was slightly altered after speaking to the nice helpful gentleman at the info counter. Did the Senapang Link-Belukar-Hindhede Way anti-clockwise instead of clockwise, on his advice. Bikers go anti-clockwise and it is safer to go the same direction.
The first loop is Hindhede Road- Jungle Fall Path - Seraya Loop - Dairy Farm Loop- Catchment Path - Cave Path- Hindhede Rd. The first 200 m were steep upslope. Until the turn, when we were greeted with even a steeper slope! Supposed to be 30-35 degree incline, but felt steeper. My strategy is to simply walk the upslopes. This was the easy part, as it turned out to be. The rest of the trails were steep steps up and down. What run? We were just climbing and walking!
After much huffing and puffing, we were at the summit. No view, unfortunately, due to the tall trees. To add insult to injury, when we were back at Hindhede Road, we took almost 50 min and the distance covered was only 3.5km! Gosh!
One new thing we learnt today was walking down backwards. A few elderly gentlemen were going down Hindhede Road backwards, and we did the same. Amazingly, I found that it helped stretched my hamstring and was very refreshing. Nice trick!
We started off the second loop up Hindhede path, but took the walker's path by mistake. That took up to a viewing point of the quarry. It was a gorgeous sight, so the detour was worth the while. Back on track, we resorted to more walking. The trails on the western part were more challenging, and took us a longer time. Once we were on the Belukar path, it was familiar territory. Past the rifle range and back to the Visitor Center. Amazingly we took 2 hours (not counting stoppage time, another 30 min or so) to cover 10.7 km! Probably the slowest run ever.
That is why trail experts recommend running by time instead of distance where trails are concerned.
Thanks to WD for accompanying me! The conversation made the whole run less of an ordeal. It was a good workout, more of a hike than a run. I am more optimistic that Bt Timah hill is not going to be my nemesis. I think endurance - lasting 8 to 9 hours - may be. Where's the Energizer Bunny?
View route in Garmin connect.
Wednesday, September 2, 2009
TLog: Does swimming help relieve sore muscles?
After a heavy weekend, my legs felt like they'd run a marathon. Compression tights for recovery, thefitbar massages and the works. Even after Monday recovery, legs were still sore - limping still pronounced.
But training is training. So I went for my Tue swim. 2.3 km of 50m, 100m repeats and a long 800m steady swim. And guess what? I could walk without limping after the swim. The legs felt as if they were straightened out. No more fatigue, no more strain. Amazing. Better than a sports massage.
Wonder if fellow readers experienced the same?
Today, a 30k bike and 5k run brick session, both at race pace. Averaged 27+kph with 22k close to or above 30 kph. Glad to be getting more used to aero position. In fact, about half of the time, I was on the aerobars. Still need to work on holding the line at fast speed in aero position.
5k run average about 6:07 pace, well better than my targeted race pace. Nice cool morning air at 6 am!
Looking forward to another heavy duty back-to-back workout later this week. :) The prison run on Sunday will have to be my recovery jog!
But training is training. So I went for my Tue swim. 2.3 km of 50m, 100m repeats and a long 800m steady swim. And guess what? I could walk without limping after the swim. The legs felt as if they were straightened out. No more fatigue, no more strain. Amazing. Better than a sports massage.
Wonder if fellow readers experienced the same?
Today, a 30k bike and 5k run brick session, both at race pace. Averaged 27+kph with 22k close to or above 30 kph. Glad to be getting more used to aero position. In fact, about half of the time, I was on the aerobars. Still need to work on holding the line at fast speed in aero position.
5k run average about 6:07 pace, well better than my targeted race pace. Nice cool morning air at 6 am!
Looking forward to another heavy duty back-to-back workout later this week. :) The prison run on Sunday will have to be my recovery jog!
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