Sometimes I wonder what it is that makes our fellowship so different, that week in, week out, we forgo sleep to slog it out in the wee morning hours; that over 50 folks, with spouses and children in tow, would congregate to eat, drink, laugh and be merry at our annual gathering? And what is it that compels us to check in on our FB everyday even when overseas, with some degree of anticipation on the next event, a photo or a random comment, as a 15 year-old would?
Could it be that we, many of whom are midlifers, need a sense of identify - an augmentation of self identify and/or a sense of belonging to a group of like-minded people? If so, why do I not feel the same sense of belonging with other interest groups?
Could it be the sense of camaraderie through common goals such as endurance events, personal challenges and simply shared interests? But then, would I drag myself out of bed to cycle with other groups?
Could it be the bond created through teamwork such as committees, management teams, colleagues? I certainly spend more time with other teams and small groups, but they are not the same.
Could it be the journey through and triumph over adversity? Our stints with our band of brothers in the military or uniform groups are probably the closest I can relate to. It's the sense of achievement we get when we overcome adversity together, through physically and mentally challenging situations. The kindred spirit of brotherhood that we forge through sweat and tears, and sometimes blood.
Yet I suspect there is something more. I submit that we don't have the same bond with drinking and golfing buddies, and even long-time best friends; not even if we simply meet each week for the sole purpose of consuming gourmet food and rare wines.
Could it be the dependency and reliance on each other to call out hazards and in the spirit of self preservation, we are safer in numbers? Could it well also be our instinctive selfishness to rely on others to attain higher speed and cover longer distances -- and on the flip side, a sense of pride that others rely on us for the same? Or could it be the emotional support we draw from an encouraging word every now and then, especially when we are struggling? And perhaps more so when outside of our rides?
It could be a a not-so-random combination of serendipitous factors, personalities and events.
Sometimes I wonder...
Thursday, December 29, 2011
Sunday, December 11, 2011
IMWA 2011: my Eben-Ezer
Dec 4, 2011.
We stood at the start line looking at the distant end of Busselton jetty - 2 km way. 1,500 of us. The sea seemed calmer than two days ago when I did my familiarization swim (the cold water was a new experience and caused hyperventilation on my part, at least for 10 min or so). I knew that the water was only 8m deep at the end of the jetty, having been to the underwater observatory the day before, and that sharks only come close quite by chance and did not like piles. A short bike round the block to test the assembly and an easy two km jog were the other preludes, as prescribed.
Relatively little hype when the swim started, and I found a draft only after 300m or so. Had to switch draft a few times. Later SC told me that he drafted me, but I had no idea then. Glad to see the buoy at the end for the turnaround. Choppy waves out there that caused a few swimmers to throw up, as I found out later.
Glimpses at my watch told me that I was probably going to take 1:30, which was good by any measure. Wobbly when I stood up, and fell back into the water. Mistake #1: I forgot to kick hard when approaching the shore, to get the blood back into the legs.
Happy that the swim was over, I set off onto the bike. The wind was strong as predicted (reported 29 - 30 kph). Gusty headwind along certain stretches but with the benefit of tailwind on the out and back sections. Kept HR low at below 150, easing off as necessary. Stay aerobic, pace myself, was the race strategy.
It was good to see fellow FOTRers going strong. Where possible, we exchanged waves and smiles to encourage each other.
On the second loop, while negotiating the first U-turn at the end of coastal road, I heard a shout from behind. Turning back to look caused me to lose focus and I fell. A few abrasions, and grateful for the concerned "Are you ok?" from fellow competitors. At the special needs table, I retrieved my bag with the additional salt pills (which I took diligently throughout the race), and SC and IV had pasta in their special need bags. Good idea.
One toilet stop and a couple of water stops other than the special needs stop was good to stretch the legs. Admittedly, the fall caused me to be more conservative than usual, and I ended up unclipping to a rolling stop at the U-turns. A bout of cramps in the left calve up on clipping back on. That's a new one - the calves.
The last loop was slower in spite of the cooler and overcast weather. Speed dropped to the mid 20s by then. Time taken for bike leg: almost 7 hours.
And then the sun came out on the run. Time to maintain on the race strategy and keep HR aerobic. Which I did until the distant turnaround. The water melon looked good and I couldn't swallow the powerbar energy blast. Took one piece that was to be my downfall. That was mistake #2. After two more km, I knew that my stomach was acting up and started walking. Tried to throw up but failed until the first turnaround. Felt better after that, but the damage had been done.
The C monster starting acting up on the calves (may need calve guards next time), and the Salompas came in handy. A nose congestion kicked in. I walked two loops :( MBH was very concerned when she saw my dejection on the second loop - sorry dear. That was the lowest point of the race for me. Frankly, thoughts of DNF entered my mind.
I tried baby steps to run when one fellow Singaporean walked briskly by and made a snide comment about how walking was faster than jogging. Hardly the appropriate thing to say to someone struggling to finish. Would appreciate if you kept such comments unvocalized, thank you very much.
On the third loop, the boys and MBH were there to encourage me. The boys wanted to pace me, but that would be against the rules. Mistake #3: should pack some panadol and caffeine in the run special needs bag.
Managed to find my running legs on the way back. It was dark then and getting cooler. Really glad to be able to jog most of the last 12 km. By then, my goal was to complete within 16 hours.
Collected the last (orange) band and into the finishing chute I went. The cheers were incredible. "You are an Ironman" were the words we wanted to hear.
Strangely calm. No euphoria, no dramatics, no tears. Just an overwhelming humility that I battled the demons within and struggled to complete; an elevated sense of gratefulness for the support of MBH and family, who made countless sacrifices on my account; and a realization somewhere at the back of my mind that I had just accomplished a goal, unfathomable 3 years ago, at the age of 51.
In the grind that is IMWA, I tended to focus on the negatives instead of that I should be grateful for. Here's a list to remind myself:
1. relatively calm and warm sea (20.5 dec C)
2. nice weather during the bike leg
3. no punctures, no accident on the bike
4. tail wind on stretches
5. minimal sore butt
6. support and encouragement from YP's family
7. all marshalls, volunteers, bystanders and spectators who were never short on encouraging words
8. no debilitating cramps
9. encouragement from fellow friends and FOTRers
10. other age group competitors from SG who finished after 16 hours
11. all FOTRers completed their maiden IM race!
12. I had never felt so strongly the love and concern from MBH, D and E
Yes, I could well have been the competitor who puked on the swim and DNFed. I could have thrown in the towel and went back to the guest house, so conveniently situated 300m away. I could have been one of the many competitors in the medical tent. Yes, these I-could-haves negate the other I-could-haves.
Hence, IMWA 2011 is my Eben-Ezer*.
Congratulations to my fellow journeymen - IN (incredible run as usual), YP (strong throughout), CT (what heart problem?), MH, KT (what amazing improvement since the first Desaru ride), SC (mini to IM in 18 months!), KL and DC (my inspiration!). Thank you for the journey.
* Eben-Ezer means "God had led me thus far" or "Thus far God has helped me."
We stood at the start line looking at the distant end of Busselton jetty - 2 km way. 1,500 of us. The sea seemed calmer than two days ago when I did my familiarization swim (the cold water was a new experience and caused hyperventilation on my part, at least for 10 min or so). I knew that the water was only 8m deep at the end of the jetty, having been to the underwater observatory the day before, and that sharks only come close quite by chance and did not like piles. A short bike round the block to test the assembly and an easy two km jog were the other preludes, as prescribed.
Relatively little hype when the swim started, and I found a draft only after 300m or so. Had to switch draft a few times. Later SC told me that he drafted me, but I had no idea then. Glad to see the buoy at the end for the turnaround. Choppy waves out there that caused a few swimmers to throw up, as I found out later.
Glimpses at my watch told me that I was probably going to take 1:30, which was good by any measure. Wobbly when I stood up, and fell back into the water. Mistake #1: I forgot to kick hard when approaching the shore, to get the blood back into the legs.
Happy that the swim was over, I set off onto the bike. The wind was strong as predicted (reported 29 - 30 kph). Gusty headwind along certain stretches but with the benefit of tailwind on the out and back sections. Kept HR low at below 150, easing off as necessary. Stay aerobic, pace myself, was the race strategy.
It was good to see fellow FOTRers going strong. Where possible, we exchanged waves and smiles to encourage each other.
On the second loop, while negotiating the first U-turn at the end of coastal road, I heard a shout from behind. Turning back to look caused me to lose focus and I fell. A few abrasions, and grateful for the concerned "Are you ok?" from fellow competitors. At the special needs table, I retrieved my bag with the additional salt pills (which I took diligently throughout the race), and SC and IV had pasta in their special need bags. Good idea.
One toilet stop and a couple of water stops other than the special needs stop was good to stretch the legs. Admittedly, the fall caused me to be more conservative than usual, and I ended up unclipping to a rolling stop at the U-turns. A bout of cramps in the left calve up on clipping back on. That's a new one - the calves.
The last loop was slower in spite of the cooler and overcast weather. Speed dropped to the mid 20s by then. Time taken for bike leg: almost 7 hours.
And then the sun came out on the run. Time to maintain on the race strategy and keep HR aerobic. Which I did until the distant turnaround. The water melon looked good and I couldn't swallow the powerbar energy blast. Took one piece that was to be my downfall. That was mistake #2. After two more km, I knew that my stomach was acting up and started walking. Tried to throw up but failed until the first turnaround. Felt better after that, but the damage had been done.
The C monster starting acting up on the calves (may need calve guards next time), and the Salompas came in handy. A nose congestion kicked in. I walked two loops :( MBH was very concerned when she saw my dejection on the second loop - sorry dear. That was the lowest point of the race for me. Frankly, thoughts of DNF entered my mind.
I tried baby steps to run when one fellow Singaporean walked briskly by and made a snide comment about how walking was faster than jogging. Hardly the appropriate thing to say to someone struggling to finish. Would appreciate if you kept such comments unvocalized, thank you very much.
On the third loop, the boys and MBH were there to encourage me. The boys wanted to pace me, but that would be against the rules. Mistake #3: should pack some panadol and caffeine in the run special needs bag.
Managed to find my running legs on the way back. It was dark then and getting cooler. Really glad to be able to jog most of the last 12 km. By then, my goal was to complete within 16 hours.
Collected the last (orange) band and into the finishing chute I went. The cheers were incredible. "You are an Ironman" were the words we wanted to hear.
Strangely calm. No euphoria, no dramatics, no tears. Just an overwhelming humility that I battled the demons within and struggled to complete; an elevated sense of gratefulness for the support of MBH and family, who made countless sacrifices on my account; and a realization somewhere at the back of my mind that I had just accomplished a goal, unfathomable 3 years ago, at the age of 51.
In the grind that is IMWA, I tended to focus on the negatives instead of that I should be grateful for. Here's a list to remind myself:
1. relatively calm and warm sea (20.5 dec C)
2. nice weather during the bike leg
3. no punctures, no accident on the bike
4. tail wind on stretches
5. minimal sore butt
6. support and encouragement from YP's family
7. all marshalls, volunteers, bystanders and spectators who were never short on encouraging words
8. no debilitating cramps
9. encouragement from fellow friends and FOTRers
10. other age group competitors from SG who finished after 16 hours
11. all FOTRers completed their maiden IM race!
12. I had never felt so strongly the love and concern from MBH, D and E
Yes, I could well have been the competitor who puked on the swim and DNFed. I could have thrown in the towel and went back to the guest house, so conveniently situated 300m away. I could have been one of the many competitors in the medical tent. Yes, these I-could-haves negate the other I-could-haves.
Hence, IMWA 2011 is my Eben-Ezer*.
Congratulations to my fellow journeymen - IN (incredible run as usual), YP (strong throughout), CT (what heart problem?), MH, KT (what amazing improvement since the first Desaru ride), SC (mini to IM in 18 months!), KL and DC (my inspiration!). Thank you for the journey.
Honor roll: DeSoto One 2-piece wetsuit, CEP compression shorts, Trek Speed Concept, PI top, Specialized cycling shoes, KSwiss Kona running shoes
Postscript: 12 hours later, the germination of a seed to improve on my time next year.
* Eben-Ezer means "God had led me thus far" or "Thus far God has helped me."
Sunday, November 27, 2011
Less is More
On two counts.
First, taper started this week, and with that lower volume but same intensity. Still did a 3.8km TT swim w/o wetsuit (6th), bike intervals and brick run.
Second, contentment (αυταρκεια) signifies a competency, a sufficiency; that measure or portion of secular things which is necessary for the support of life. So it is with training. The rest is faith.
Less is more.
First, taper started this week, and with that lower volume but same intensity. Still did a 3.8km TT swim w/o wetsuit (6th), bike intervals and brick run.
Second, contentment (αυταρκεια) signifies a competency, a sufficiency; that measure or portion of secular things which is necessary for the support of life. So it is with training. The rest is faith.
Less is more.
Wednesday, November 23, 2011
Bounded Convergence Theorem
This is the mathematical definition of the Bounded Convergence Theorem (BCT):
if ƒ1, ƒ2, ƒ3, … is a sequence of uniformly bounded real-valued measurable function which converges pointwise on a bounded measure space (S, Σ, μ) (i.e. one in which μ(S) is finite) to a function ƒ, then the limit ƒ is an integrable function and
if ƒ1, ƒ2, ƒ3, … is a sequence of uniformly bounded real-valued measurable function which converges pointwise on a bounded measure space (S, Σ, μ) (i.e. one in which μ(S) is finite) to a function ƒ, then the limit ƒ is an integrable function and
Sunday, November 13, 2011
TdB reloaded
Is it in the nature of man to settle unfinished business? As Alice Hoffman writes,"Unfinished business always comes back to haunt you."
And so it transpired that I managed to make the cut-off time, and complete the 150km just under 6 hours. But not without significant help from the kind weather (overcast and rain instead of unrelenting sun), shorter route (no Tg Pinang, 5 km shorter), 12-29 cassette in addition to the compact crank, and no strong wind along the coastal stretch.
Ok, end of post. The rest is just indulgence on my part.
The best way to describe the ride was a series of snapshots, matched with mental pictures from last year.
Start from Simpang Lagoi: It was all the familiar roads and slopes. Deja vu. Tried to take it easy so as not to get cramps later on. But HR was above 160 to keep up with the peleton, with average speed above 30 kph for the first 15km. Just drafted William and Heng from Westpac. Instead of sun, we had rain. It poured.
KOM part 1: Yelp, the slopes did not change. Thankful for the compact crank and 12-29 cassette. Kind of glad when KOM 1 was over.
Coastal stretch: Quick drink stop before this stretch and lost the peleton. Managed to catch up with a young lad from Indonesia and then latched on to a strong lady rider going above 32kph. After a while, I took over to pull, but some faster guys came up and I was content to stay behind and draft. Where's the strong headwind?
Back to undulating terrain: The sun came out in her full glory. The C monster came as well, at about 60km. Hello, my old friend. Slowed and spinned it off.
Town detour: The only segment where we could see who's ahead. Needless to say, all the rest were ahead, but only saw IN. The school kids were out in force as usual. Couldn't help waving to them, although many kept asking for water bottles :(
Surprise: Saw a photographer snapping pictures, and only on closer look did I realize it was DC. Just out of his foot cast, and yet there to support his friends!
Water stops: Last year, we ran out of water just before the left into the town. This year, we had more water stops, and well supplied. Skipped the second water stop. And had to wait till 107 km for the next top up. I was down to only an eighth of a bottle by then.
Tg Pinang: Images of how I suffered through the hot and humid conditions when passing this town last year were waiting to be mapped. But the route this year went around the town through a series of smaller roads. No complains from me.
The-long-demoralizing-slope-that-defeated-me: Next up was this mental image of the killer slope where I dismounted to walk (upon seeing so many others doing the same) and where I spent agonizing minutes by the side seized up with cramps. Now, where is that slope? I kept looking at my watch and anticipating that climb, hoping that my cramps wouldn't go into convulsion. Only when I was half way up did I realized that I had gone up on the large chain ring. A ghost-past laid to rest. (The cramps did come on, but thankfully I managed to spin them off).
Cut-off time: Next up was a constant tap on the time. 2:20 pm was the cut off for 125km. That was where my stage 1 ended last year. We had to do the second KOM before the 125km mark (due to the new route), and I was happy to get that over with. By 2 pm, I was safely past the dreaded cut-off. Hallelujah.
25km more to go: My spirits were high, but not for long. The unrelenting climbs, though not tedious by any measure, took their toll. Keeping HR below 150, my average speed fell to below 25kph.
Last 10km: Ate my bars and M&Ms but it was still tough going. Especially the last 10 km. Then it started pouring again, and with lightning in the distance. Wondered what would happen if I got hauled off due to inclement weather, with only 5 km more to go. That would be a real bummer. Never been so happy to see the last 2km and 1km markers and then the 100m countdown to the finish line. No one to chase at that point, and not even my virtual partner from last year.
5:54 on my Garmin (excluding three water stops and a dropped chain stop). It felt good to cross the finish line and for a moment, I thought I would cry. But it was just dirty rain water.
Good to see some of the guys there, finished in good time! And collected my finisher medal.
One less unfinished business.
I was in two minds whether to take part in this year's Tour de Bintan. It was not crucial to my prep for IMWA, with the emphasis on race-specific training, and in fact, it was definitely a detour, if not a distraction. But in view of the poor display last year and because of unfinished business, I bit the bullet and went for it. However, I was clear that this would just be a training ride, with nothing more to be expected other than to finish.
And so it transpired that I managed to make the cut-off time, and complete the 150km just under 6 hours. But not without significant help from the kind weather (overcast and rain instead of unrelenting sun), shorter route (no Tg Pinang, 5 km shorter), 12-29 cassette in addition to the compact crank, and no strong wind along the coastal stretch.
Ok, end of post. The rest is just indulgence on my part.
The best way to describe the ride was a series of snapshots, matched with mental pictures from last year.
Start from Simpang Lagoi: It was all the familiar roads and slopes. Deja vu. Tried to take it easy so as not to get cramps later on. But HR was above 160 to keep up with the peleton, with average speed above 30 kph for the first 15km. Just drafted William and Heng from Westpac. Instead of sun, we had rain. It poured.
KOM part 1: Yelp, the slopes did not change. Thankful for the compact crank and 12-29 cassette. Kind of glad when KOM 1 was over.
Coastal stretch: Quick drink stop before this stretch and lost the peleton. Managed to catch up with a young lad from Indonesia and then latched on to a strong lady rider going above 32kph. After a while, I took over to pull, but some faster guys came up and I was content to stay behind and draft. Where's the strong headwind?
Back to undulating terrain: The sun came out in her full glory. The C monster came as well, at about 60km. Hello, my old friend. Slowed and spinned it off.
Town detour: The only segment where we could see who's ahead. Needless to say, all the rest were ahead, but only saw IN. The school kids were out in force as usual. Couldn't help waving to them, although many kept asking for water bottles :(
Surprise: Saw a photographer snapping pictures, and only on closer look did I realize it was DC. Just out of his foot cast, and yet there to support his friends!
Water stops: Last year, we ran out of water just before the left into the town. This year, we had more water stops, and well supplied. Skipped the second water stop. And had to wait till 107 km for the next top up. I was down to only an eighth of a bottle by then.
Tg Pinang: Images of how I suffered through the hot and humid conditions when passing this town last year were waiting to be mapped. But the route this year went around the town through a series of smaller roads. No complains from me.
The-long-demoralizing-slope-that-defeated-me: Next up was this mental image of the killer slope where I dismounted to walk (upon seeing so many others doing the same) and where I spent agonizing minutes by the side seized up with cramps. Now, where is that slope? I kept looking at my watch and anticipating that climb, hoping that my cramps wouldn't go into convulsion. Only when I was half way up did I realized that I had gone up on the large chain ring. A ghost-past laid to rest. (The cramps did come on, but thankfully I managed to spin them off).
Cut-off time: Next up was a constant tap on the time. 2:20 pm was the cut off for 125km. That was where my stage 1 ended last year. We had to do the second KOM before the 125km mark (due to the new route), and I was happy to get that over with. By 2 pm, I was safely past the dreaded cut-off. Hallelujah.
25km more to go: My spirits were high, but not for long. The unrelenting climbs, though not tedious by any measure, took their toll. Keeping HR below 150, my average speed fell to below 25kph.
Last 10km: Ate my bars and M&Ms but it was still tough going. Especially the last 10 km. Then it started pouring again, and with lightning in the distance. Wondered what would happen if I got hauled off due to inclement weather, with only 5 km more to go. That would be a real bummer. Never been so happy to see the last 2km and 1km markers and then the 100m countdown to the finish line. No one to chase at that point, and not even my virtual partner from last year.
5:54 on my Garmin (excluding three water stops and a dropped chain stop). It felt good to cross the finish line and for a moment, I thought I would cry. But it was just dirty rain water.
Good to see some of the guys there, finished in good time! And collected my finisher medal.
One less unfinished business.
Thursday, November 10, 2011
3.8k TT Swim
It's somewhat gratifying, the unexpected improvement in the least relevant discipline.
12 Oct: 1:35 (ws)
20 Oct: 1:28
3 Nov: 1:24 (ws)
8 Nov: 1:21 (ws)
If only the bike and run were making similar progress. Wishful thinking.
12 Oct: 1:35 (ws)
20 Oct: 1:28
3 Nov: 1:24 (ws)
8 Nov: 1:21 (ws)
If only the bike and run were making similar progress. Wishful thinking.
Wednesday, November 2, 2011
The world of second best
What is first best? In economics-speak, first best is when information is complete and everyone acts rationally. In the real world, we operate under incomplete information and irrationality. That is the world of second best, when optimality conditions cannot be satisfied. Does it mean that we don't act optimally in the world of second best. Not at all. There is still an optimal action/outcome given non-optimality conditions. We should still do the best we can even though we are not at the preferred optimum.
Indeed that should always be the case, for we are never in the first best world. Things can and do go wrong - in races, in training and in life. We just have to make do the best we can.
And that is good enough.
Indeed that should always be the case, for we are never in the first best world. Things can and do go wrong - in races, in training and in life. We just have to make do the best we can.
And that is good enough.
Saturday, October 22, 2011
Little memories
Take a stroll, if you will,
along the placid shore of Lake Monroe;
Watch the stillness of the water broken by tiny ripples,
and smell the gentle breeze carrying the scent of wild flowers -
Or you may be persuaded to thread a tackle,
sit in the cool shade of an overhanging branch;
Gaze expectantly at the bright orange float,
and quietly contemplate the vigor of the spring morning.
There, for a moment,
you hear the soft chirping of the chickadees;
where you spot one, the other is often close by -
Jostling in jest and admonishing the industrious chipmunks.
The little friends of the wind are never far off,
whenever you care to listen;
Titmouses, finches, cardinals and nuthatches
are frequent visitors at our humble feeders.
The restless-at-heart may hike through the State parks,
of which Brown county is most spemdid in the fall;
Or spend an evening at the tranquil McCormack Creek, to explore
the well travelled trails and relax at the weekend concerts.
Summer hours, long though they seem -
are best enjoyed by driving about.
Take the road off the beaten track - the old 37 highway,
Quaint farm roads around Bedford, and so many more ...
If you must, drive to Tuscola, Il.
not for just another factory outlet mall -
But visit Bowling Green, Rocksville and Otter Creek,
and discover the famous covered bridges.
Fall is without doubt our favorite time of the year -
the brilliance of the oranges and yellows,
a dazzling and stunning harbinger
of what paradise must be.
Take a moment to sit under a maple tree
and behold nature's golden canopy overhead.
Walk among the stately trees near Woodburn and Wylie
to invigorate the mind and cheer the soul.
The cheers echo still in our ears,
from a sea of red in hallowed Assembly Hall -
But perhaps what lingers more in our minds,
is the frigid walk along 17th.
The cold winter air invokes images of snow covered walkways,
leading to the white slopes of Ski World and Paoli.
And images of a cozy evening,
cuddled up in a comfortable sofa watching the snow falls.
All too soon, the snow turns to slush --
But when the barren trees began to sprout,
the splendor and anticipation of spring returns,
drawing us out from our little hideaway.
A hideaway we have no more,
but in its stead, we find the hustle and bustle
of an efficient society
with no time for the little memories of yesteryears.
Ruf and SE July 20, 1997
along the placid shore of Lake Monroe;
Watch the stillness of the water broken by tiny ripples,
and smell the gentle breeze carrying the scent of wild flowers -
Or you may be persuaded to thread a tackle,
sit in the cool shade of an overhanging branch;
Gaze expectantly at the bright orange float,
and quietly contemplate the vigor of the spring morning.
There, for a moment,
you hear the soft chirping of the chickadees;
where you spot one, the other is often close by -
Jostling in jest and admonishing the industrious chipmunks.
The little friends of the wind are never far off,
whenever you care to listen;
Titmouses, finches, cardinals and nuthatches
are frequent visitors at our humble feeders.
The restless-at-heart may hike through the State parks,
of which Brown county is most spemdid in the fall;
Or spend an evening at the tranquil McCormack Creek, to explore
the well travelled trails and relax at the weekend concerts.
Summer hours, long though they seem -
are best enjoyed by driving about.
Take the road off the beaten track - the old 37 highway,
Quaint farm roads around Bedford, and so many more ...
If you must, drive to Tuscola, Il.
not for just another factory outlet mall -
But visit Bowling Green, Rocksville and Otter Creek,
and discover the famous covered bridges.
Fall is without doubt our favorite time of the year -
the brilliance of the oranges and yellows,
a dazzling and stunning harbinger
of what paradise must be.
Take a moment to sit under a maple tree
and behold nature's golden canopy overhead.
Walk among the stately trees near Woodburn and Wylie
to invigorate the mind and cheer the soul.
The cheers echo still in our ears,
from a sea of red in hallowed Assembly Hall -
But perhaps what lingers more in our minds,
is the frigid walk along 17th.
The cold winter air invokes images of snow covered walkways,
leading to the white slopes of Ski World and Paoli.
And images of a cozy evening,
cuddled up in a comfortable sofa watching the snow falls.
All too soon, the snow turns to slush --
But when the barren trees began to sprout,
the splendor and anticipation of spring returns,
drawing us out from our little hideaway.
A hideaway we have no more,
but in its stead, we find the hustle and bustle
of an efficient society
with no time for the little memories of yesteryears.
Ruf and SE July 20, 1997
Friday, October 21, 2011
Run-focused week
Total of 96 km for the week, with two 30 and 32 km runs at the end. Ave pace: 7:01 (with fast finish) and 6:50 (also with fast finish but on treadmill). Not the highest weekly mileage (record was 108 km while training for SD ultra last year), but took a fair bit out of me.
Of note is that coach kept telling me NOT to do more than what is prescribed. The dangers of overtraining. One long ride won't make a difference, but overtraining will. :(
Of note is that coach kept telling me NOT to do more than what is prescribed. The dangers of overtraining. One long ride won't make a difference, but overtraining will. :(
Trivials
It is during the LSD runs that I have uninterrupted solitude. Time to reflect, contemplate and at times, find quiet amusement. Of the last category, I had a bit of self indulgence deliberating whom to vote for in the 2011 FOTR True Grit award.
Truth be told, there were so many nominations worthy of mention: DC who ran 27km in spite of a bad knee. AC completed BnB with a swollen bee-stung ear. And who could forget EL, who enacted her crash along Jln Buroh for us. Gutsy of her to turn up for BnB. So many heroes. Then there was GL - the only victim I know of a wild boar hit-and-run, who suffered broken ribs and recovered in record breaking time to clock up another BnB.
On the subject of broken bones, JN had a missile ejected at him during a training ride along Neo Tew, fell, fractured his arm and spent 6 weeks out of action. That did not stop him from completing BnB. And yes, that did not stop him from dropping me along the slopes of Desaru. Hence I couldn't bring myself to vote for him.
Then there was the dramatic crash that IN took during Aviva 70.3. According to him, he was speeding along at 35 - 38 kph, and well in the groove when his wheel got caught in a linear crack that brought him crashing down. He was too stunned to move for several minutes, and waited some 15 to 20 minutes for an ambulance that never came. Fed up, he mounted up and completed the bike leg with a wobbly front wheels and a bloodied shoulder. I couldn't verify his account, but I could verify that his shoulder was really a mess. But that would have gotten my vote except for one important fact. He overtook me (again!) on the run to achieve a PB!
Last but not least, there was GH, who was dazzled us with his speed and power on the last Desaru ride. Unfortunately he fell, flipped and landed hard on his shoulders. That would have taken any ordinary person out of a IM or 226. But not so, GH. Remarkably he completed Taiwan 226 a few weeks later, injured shoulder and all.
Yes, GH got my vote because he didn't overtake me.
PS: Well, he couldn't because I did not do that race ;)
Truth be told, there were so many nominations worthy of mention: DC who ran 27km in spite of a bad knee. AC completed BnB with a swollen bee-stung ear. And who could forget EL, who enacted her crash along Jln Buroh for us. Gutsy of her to turn up for BnB. So many heroes. Then there was GL - the only victim I know of a wild boar hit-and-run, who suffered broken ribs and recovered in record breaking time to clock up another BnB.
On the subject of broken bones, JN had a missile ejected at him during a training ride along Neo Tew, fell, fractured his arm and spent 6 weeks out of action. That did not stop him from completing BnB. And yes, that did not stop him from dropping me along the slopes of Desaru. Hence I couldn't bring myself to vote for him.
Then there was the dramatic crash that IN took during Aviva 70.3. According to him, he was speeding along at 35 - 38 kph, and well in the groove when his wheel got caught in a linear crack that brought him crashing down. He was too stunned to move for several minutes, and waited some 15 to 20 minutes for an ambulance that never came. Fed up, he mounted up and completed the bike leg with a wobbly front wheels and a bloodied shoulder. I couldn't verify his account, but I could verify that his shoulder was really a mess. But that would have gotten my vote except for one important fact. He overtook me (again!) on the run to achieve a PB!
Last but not least, there was GH, who was dazzled us with his speed and power on the last Desaru ride. Unfortunately he fell, flipped and landed hard on his shoulders. That would have taken any ordinary person out of a IM or 226. But not so, GH. Remarkably he completed Taiwan 226 a few weeks later, injured shoulder and all.
Yes, GH got my vote because he didn't overtake me.
PS: Well, he couldn't because I did not do that race ;)
BFG rave runs: Mannheim 2011
There's no better therapy than a good long run. This being a run-focussed week, I had long runs in Mannheim and two more back home.
Starting with the Mannheim runs first. Being on the north side of the railway station (hauptbahnhof), I decided to head north towards the Neckar river instead of the Rhein, which I covered last year. Found the Luisenpark easily enough, but it was closed. But I noticed a running track right by the river bank, and headed over. Beautiful quiet path with only runners, cyclists and the occasional dog (with owner in tow). Headed east and turned back to complete a 10km. Temp a cool 12 to 15 deg C (I was underdressed with only a tanktop, so had to run fast to keep warm). ave 6:05 pace
Then a short recovery 5km run on the southside along Rhein river the next morning. Too cold for my liking, 2 deg when I left the hotel and 5 deg when I came back. Said hi to lady Stephanie and the trails that I so enjoyed last year.
Oh yes. An afternoon of sightseeing -- Heideburg castle (schloss). Plenty of tourists, unlike Mannheim.
Starting with the Mannheim runs first. Being on the north side of the railway station (hauptbahnhof), I decided to head north towards the Neckar river instead of the Rhein, which I covered last year. Found the Luisenpark easily enough, but it was closed. But I noticed a running track right by the river bank, and headed over. Beautiful quiet path with only runners, cyclists and the occasional dog (with owner in tow). Headed east and turned back to complete a 10km. Temp a cool 12 to 15 deg C (I was underdressed with only a tanktop, so had to run fast to keep warm). ave 6:05 pace
The next day, I headed off earlier, and negotiated the same route. It would have led to Heideburg, 20km away. Generally flat all the way. Passed a small village (Ilvesheim) and u-turned at Neckarsheim for a 20km run. Fast finish. Ave: 6:11 pace
Then a short recovery 5km run on the southside along Rhein river the next morning. Too cold for my liking, 2 deg when I left the hotel and 5 deg when I came back. Said hi to lady Stephanie and the trails that I so enjoyed last year.
Oh yes. An afternoon of sightseeing -- Heideburg castle (schloss). Plenty of tourists, unlike Mannheim.
Sunday, October 9, 2011
Wet suit
My DeSoto Smart 1 wetsuit had been lying in the cupboard for more than two years, and finally it saw the light of day this morning. I bought it on CS's advice back then in anticipation of a triathlon in Adelaide that did not take place, and promptly forgot about it all this while.
First off, it was a bit of effort to put the wetsuit on. But the fact that Smart 1 is a two-piece wetsuit helps. Immediately I noticed how tight fitting it was, especially across the chest and neck. Did I put on so much weight since then? Hhmmm...
Anyways, it was early in the morning and having rained the night previously, the weather was cool. The most noticeable impression within the first few strokes was the buoyancy. The hips and legs came up with less effort. Next, the constriction around the arms and shoulders was evident. It took a few laps to get used to.
Then there was the heat build up. I was glad for the two piece design for I could pull down the neckline or flip the bottom of the top piece for some cool water to get into the suit. At rest points, I did rapid funneling of water through the front and back to cool down.
I meant to pull off the suit when it got too hot, perhaps after 45 min or so. But surprisingly, the suit was bearable as long as I ventilated.
Now that I reflected further, perhaps the reason I didn't feel as much fatigue after the 6x500m swim was that the wetsuit helped keep me horizontal. Ave 100m lap time: 2:16
Taking off the suit would need more practice, especially yanking the sleeves off the hands. Other than that, it came off pretty easily. Credos for the thoughtful design.
Addendum: Completed another 3.8km continuous swim in the wetsuit 4 days later. U-turned at ends without touching the sides, so that might have added 200m more to the distance. 1:35 for 4.1 km total.
First off, it was a bit of effort to put the wetsuit on. But the fact that Smart 1 is a two-piece wetsuit helps. Immediately I noticed how tight fitting it was, especially across the chest and neck. Did I put on so much weight since then? Hhmmm...
Anyways, it was early in the morning and having rained the night previously, the weather was cool. The most noticeable impression within the first few strokes was the buoyancy. The hips and legs came up with less effort. Next, the constriction around the arms and shoulders was evident. It took a few laps to get used to.
Then there was the heat build up. I was glad for the two piece design for I could pull down the neckline or flip the bottom of the top piece for some cool water to get into the suit. At rest points, I did rapid funneling of water through the front and back to cool down.
I meant to pull off the suit when it got too hot, perhaps after 45 min or so. But surprisingly, the suit was bearable as long as I ventilated.
Now that I reflected further, perhaps the reason I didn't feel as much fatigue after the 6x500m swim was that the wetsuit helped keep me horizontal. Ave 100m lap time: 2:16
Taking off the suit would need more practice, especially yanking the sleeves off the hands. Other than that, it came off pretty easily. Credos for the thoughtful design.
Addendum: Completed another 3.8km continuous swim in the wetsuit 4 days later. U-turned at ends without touching the sides, so that might have added 200m more to the distance. 1:35 for 4.1 km total.
Sunday, September 25, 2011
Middle C
Nothing resonates as much as a LSD run late in the evening or early morning, when the only sound is the sound of foot steps on the tarmac. This is my QT, solace and time for reflection.
This evening, the mental image was a tuning fork.
A tuning fork is a tool used to provide a pure tone. It is used as a reference for accurate pitch for pianos, guitars, and other musical instruments. The most common tuning fork is the pitch for middle C, and that is the basis from which all other keys and strings and instruments - and an entire orchestra - are tuned.
Do we tune in often enough? Are we so focused on our busy work and training schedules that we forget to tune in? What are we training for? Is it to satisfy our ego? Personal challenge? Do we neglect the important things in life, the things that really matter?
This evening, the mental image was a tuning fork.
A tuning fork is a tool used to provide a pure tone. It is used as a reference for accurate pitch for pianos, guitars, and other musical instruments. The most common tuning fork is the pitch for middle C, and that is the basis from which all other keys and strings and instruments - and an entire orchestra - are tuned.
Do we tune in often enough? Are we so focused on our busy work and training schedules that we forget to tune in? What are we training for? Is it to satisfy our ego? Personal challenge? Do we neglect the important things in life, the things that really matter?
Sunday, September 18, 2011
Swim-focussed week
Did a 4.6km long swim this evening: 300m warm up, 4x1km, with 2 min recovery, 300m cool down.
This would be the longest swim todate. The last long swim was 4km in Feb, and it took a lot out of me. Surprisingly it wasn't as bad today. Guess I swam slower :)
Total swim mileage this week: 13.2km. That is close to the monthly average this year.
I need a massage!
This would be the longest swim todate. The last long swim was 4km in Feb, and it took a lot out of me. Surprisingly it wasn't as bad today. Guess I swam slower :)
Total swim mileage this week: 13.2km. That is close to the monthly average this year.
I need a massage!
Monday, September 12, 2011
2XU MegaTri 2011
The 2XU megatri on Sept 4 was the first long distance triathlon of its kind. The long course comprised 2km swim, 102km bike and 27km run, and the middle distance course was a 1km swim, 65km bike and 18km run. The key difference from a IM 70.3 was the run - a good 6 km longer.
Coach and I agreed that this would be a good stepping stone for IMWA. My objective was to keep a constant bike speed, and to reserve energy for the run. A speed of 25 to 27 kph was the target.
This was also a good opportunity to try out the aero helmut, tri-apparel (in particular the CEP compression shorts), nutrition and hydration. I also wanted to see how the KSwiss shoes held up over 27 km.
There were dark storm clouds with lightning flashes in the distant as we set up in transition. Looking at the ominous weather, we were speculating if the swim or even race would be called off. After a 10-min delay, it was clear that the dark clouds were moving out, and everyone was just glad to start.
The swim - two loops of 1km - alongside the Changi Ferry Terminal was in sheltered waters. No strong waves to pull us off course. I managed to find a few people to draft and was just happy to ease off and catch my breathe. Upon exiting the water, I was surprised it took only 42 min. I was the first in my age group to complete the swim (incidentally, the last to complete the bike leg!).
Tried to reign it in during the first few km but it was tempting to pull off. Hold back, hold back, I kept telling myself. I had decided that I would shoot for a 27 - 28 kph target, and the first loop was closer to 30 kph. After two loops, I managed to settle down to a more steady pace, with HR in the low 140s.
The wind came before the rain, and it was hard going along certain segments of the course. With the cool weather, I didn't need as much hydration and two bottles sustained me all the way. The last few loops were harder as the wind picked up and the number of riders thinned. Happy to finish under 3:30 hrs, at average speed of 28.9 kph.
1 cereal bar, half a blok, 3 salt tablets consumed. Aero position almost all the way except for turns, drinks and time checks.
The run began well enough, with a sub-7 min per km pace. Passed many friends heading towards the start point (it was an out and back course), and we cheered each other on. The route took us past a wooded area, past the Navy terminal, park, across the CV bridge and along the broadwalk. U-turn point was at a pavilion. Nice.
On the second loop, I kept pace with DC and chatted a bit about bikes and rides, just to pass time. Pace had then slowed to 8 to 9 min. It was really good to see MBH and the boys at Changi Village. That gave me new impetus to run. Surprisingly they stayed till I turned back for the third loop :)
The last 10 km was when the sun came out, and the race became even more challenging. Tried to trip over IN - he was just breezing ahead, and he finished a good hour ahead. Average pace: 7:37
Yup, finished last in my age group, but I could always say that I finished fourth!
Half blok, 1 gel, 2 salt pills, lots of pocari sweat and water
The big difference between this race and Aviva in March was a flip flop in bike and run. 2 kph slower on the bike and 20 sec per km on the run. At least I didn't get cramps this time. It must be due to the fact that I took this event merely as training.
Happy for the good timings posted by IN, CS, YP, etc. Good to see so many friends at the race.
Results
Swim lap 1: 20.52; lap 2: 21.53
T1: 2.06
Bike lap 1: 35.17; lap2: 34.10; lap 3: 35.32; lap 4: 34.05; lap 5: 34.45; lap 6: 36.03
T2: 2.45
Run lap 1: 1:04.38; lap 2: 1:12.28; lap 3: 1:06.11
Total: 7:40:39
Coach and I agreed that this would be a good stepping stone for IMWA. My objective was to keep a constant bike speed, and to reserve energy for the run. A speed of 25 to 27 kph was the target.
This was also a good opportunity to try out the aero helmut, tri-apparel (in particular the CEP compression shorts), nutrition and hydration. I also wanted to see how the KSwiss shoes held up over 27 km.
There were dark storm clouds with lightning flashes in the distant as we set up in transition. Looking at the ominous weather, we were speculating if the swim or even race would be called off. After a 10-min delay, it was clear that the dark clouds were moving out, and everyone was just glad to start.
The swim - two loops of 1km - alongside the Changi Ferry Terminal was in sheltered waters. No strong waves to pull us off course. I managed to find a few people to draft and was just happy to ease off and catch my breathe. Upon exiting the water, I was surprised it took only 42 min. I was the first in my age group to complete the swim (incidentally, the last to complete the bike leg!).
Tried to reign it in during the first few km but it was tempting to pull off. Hold back, hold back, I kept telling myself. I had decided that I would shoot for a 27 - 28 kph target, and the first loop was closer to 30 kph. After two loops, I managed to settle down to a more steady pace, with HR in the low 140s.
The wind came before the rain, and it was hard going along certain segments of the course. With the cool weather, I didn't need as much hydration and two bottles sustained me all the way. The last few loops were harder as the wind picked up and the number of riders thinned. Happy to finish under 3:30 hrs, at average speed of 28.9 kph.
1 cereal bar, half a blok, 3 salt tablets consumed. Aero position almost all the way except for turns, drinks and time checks.
The run began well enough, with a sub-7 min per km pace. Passed many friends heading towards the start point (it was an out and back course), and we cheered each other on. The route took us past a wooded area, past the Navy terminal, park, across the CV bridge and along the broadwalk. U-turn point was at a pavilion. Nice.
On the second loop, I kept pace with DC and chatted a bit about bikes and rides, just to pass time. Pace had then slowed to 8 to 9 min. It was really good to see MBH and the boys at Changi Village. That gave me new impetus to run. Surprisingly they stayed till I turned back for the third loop :)
The last 10 km was when the sun came out, and the race became even more challenging. Tried to trip over IN - he was just breezing ahead, and he finished a good hour ahead. Average pace: 7:37
Yup, finished last in my age group, but I could always say that I finished fourth!
Half blok, 1 gel, 2 salt pills, lots of pocari sweat and water
The big difference between this race and Aviva in March was a flip flop in bike and run. 2 kph slower on the bike and 20 sec per km on the run. At least I didn't get cramps this time. It must be due to the fact that I took this event merely as training.
Happy for the good timings posted by IN, CS, YP, etc. Good to see so many friends at the race.
Results
Swim lap 1: 20.52; lap 2: 21.53
T1: 2.06
Bike lap 1: 35.17; lap2: 34.10; lap 3: 35.32; lap 4: 34.05; lap 5: 34.45; lap 6: 36.03
T2: 2.45
Run lap 1: 1:04.38; lap 2: 1:12.28; lap 3: 1:06.11
Total: 7:40:39
Monday, September 5, 2011
2011 Charity Bike n Blade
Congratulations to all FOTRers who completed the event. This year saw a large contingent from FOTR, many of whom were taking part for the first time - JC, TC, BL, JY, YP, CL, DC, AL and PK. For some, it was a baptism of fire of sorts, but one that would surely be a milestone in retrospect.
There were many pleasant surprises and accomplishments:
- didn't realize that YP and CL were participating until Sat morning (cuz I missed the briefing)
- IN and PK had improved tremendously, coming in at 4 hrs plus on the first day
- JN for regaining his former form so soon after the bike accident
- TC for winning the lucky draw for participants who raised more than $3,000 (sorry JN)
- BL for riding the first 60km solo due to a dropped chain right within the first km
- AL was untouchable, a great achievement for a first timer.
- DC was back in great form, zooming past me time and time again on day two
- DM for bieng a great sport, coming out to support and take such great photos inspite of a slipped disc
I had a couple of objectives for this event. First was to finish in better shape than last year (which I did).
Second was to work on my nutrition plan and not feel depleted as in the Malacca ride (which worked out quite well). Third was to stick to a consistent 25 kph ride (which I failed miserably).
Planned for 1,200 cal of nutrition, and didn't use up 300 to 400 cal, due to additional food provided (bun and bananas) and drinks (100plus and red bull). Relied on solid food (cereal bars and bloks). No gels. The chocolate covered peanuts worked wonders, thanks to a volunteer.
The first 35 km from Kota Tinggi over rolling terrain was simply rolling with the peleton - averaging 30 kph at HR 145 - 155. Everyone was fresh and energetic. After Sedili, the coastal route was flat with strong headwinds. At the first water point (45km), I took a quick drink and bite was set off alone. Rode alone for a good 40 km, pulling G and G at some point, until Petronas. Speed was down to 22 - 23 kph.
Heading down route 95 was another battle against the wind. Could barely keep at 23 - 24 kph, with the rolling terrain reminding me of my painful experience some months ago. Was really glad to reach the Renggit junction, and had some drinks. Teamed up with Andy, who's a steady (but strong) rider.
Just around the 120km mark, I felt cramps in both legs while negotiatiing a short slope. Had to soft pedal for a while and Andy was kind enough to wait for me. Regained some measure of self esteem after recovering by pulling for a spell at about 29 - 30 kph. The last two climbs were stoic affairs, and was happy to reach the Desaru turnabout. I was surprised that my garmin read only 144km at Pulai (again because I missed the briefing!).
Ave speed 25.6 kph. Total elevation: 785m.
Day two started off with good intentions. We were in two FOTR groups - steady and fast groups. IN was with me in the steady group until we saw SC waiting patiently for us. No prizes for guessing what happened after that. I was glad to draft speed machine SC along the coastal route 90 with the strong headwind. Ave speed 27 - 32 kph.
As we were approaching the Renggit junction, one rider in a Y-frame Trek braked a little too hard and took a hard tumble. Thank God he only had minor abrasions. That was not the only accident of the day, unfortunately.
Time to go conservative and stick to the training plan. All went well until the Belungkor junction, and regrouped with the gang. I was surprised that some of the strong riders were skipping the Belungkor extension. There was a brief moment of hesitation, but I was not about to whimp out. Together with SC, IN, JN, DC and JY, we saddled up and rode west.
At the Belungkor turnaround, we rested for quite a long time, and I found it hard to get going after that. JN had to wait for me. After the junction, I kept back with JY and SG.
Then came the climbs after Petronas. Unfamiliar territory and the first big climb surprised me. Nothing to do but to grind it up. It was mostly undulating - longer climbs but equally long descents :)
DC was on fire after Belungkor turnaround. He kept zipping past me and disappeared into the distance. We'd regroup and then he would pass me again and disappear. Repeat! Really happy to see him regaining his form :)
A fellow participant was struggling a little and we resorted to happy thoughts to keep going (3 Carl Jr burgers await). Regrouped with LB, CH, DC, SG and JY at the 100plus drink stop, and we rode the last 35 km together (more or less). For the most part, I was just happy to keep above 25 kph. Incidentally, there was something wrong with my HRM. HR dropped to 110 ave for this segment (possibly due to a few rest stops?!?). Picked up Alvin at the last stop. Headwind was strong, but we were glad to ride together.
The last incident was with JY behind me. I heard a shout to slow down, and did so. A wheel kissed my rear wheel and JY fell. Again, we thank God that we were riding slowly and he was unhurt. His new Look would need a new handle bar tape. [note: a similar incident happened last year, and JN now rides ahead of me!]
Surprisingly, I managed an average speed of 26.8 kph, which was better than day 1, avoided the C monster and completed in time for a shower and lunch :) Total elevation of 1,258m.
A big thank you to all supporters (who donated generously), volunteers, friends and most signficantly of all, my family!
All in all, I relished the experience. Good training, great fellowship and unrivalled camaderarie.
Sunday, August 28, 2011
BFG rave runs: Meuse westside
Memorable in terms of the terrain encountered - 15th century cobble stones, bricks, asphalt, concrete, gravel, mud track and grass. Yes, Maastricht is so small that 15 minutes out, it was the country side.
Usually my runs were on the eastside of the river, headed south. This time, I went north, crossed over the river and continued on the westside due south. The medieval landscape quickly made way for small cottages, isolated industrial buildings, parks, and finally the path ended at a river dock and I had to turn around. Weather was nice in the 20s.
5km of warmup, then starting at MP for 1 km with 500m of recovery, increasing the pace by 10 sec every subsequent km to 5-km pace. Total 18km.
The second day was a modest 14km along familiar territory. Did some further exploration north-side and south-side in order to get the mileage. Missed a nice dinner at a chateau, but settled for chinese takeout instead.
Usually my runs were on the eastside of the river, headed south. This time, I went north, crossed over the river and continued on the westside due south. The medieval landscape quickly made way for small cottages, isolated industrial buildings, parks, and finally the path ended at a river dock and I had to turn around. Weather was nice in the 20s.
5km of warmup, then starting at MP for 1 km with 500m of recovery, increasing the pace by 10 sec every subsequent km to 5-km pace. Total 18km.
Tuesday, August 23, 2011
Assault on Cameron Highlands
Being a relatively flat island, we have only a few small hills to train on. So it was with some apprehension that I signed up for the JoyRider's trip to Cameron Highlands, a popular tourist destination in Pahang, West Malaysia with an elevation of 1,829 metres. By contrast, Bt Timah is 163m and Mt Faber 105m in elevation.
The trip was well thought out, with three rides in three days. The first day was a long commute up, with a sumptious nasi lemak lunch stopover in Petaling Jaya. Some 40 riders started the ride from Simpang Pulai for the 55km climb (over 1,400m).
The initial 8 km was flatish, a good warm up. But right after that, we hit the first slope - and the train started thinning. The gradient is about 10%, and my HR went over 160 immediately. It was only after 20km or so that I found my rhymth and my HR settled to a more manageable 150+. Even so, the trajectory was up and up, with a few flat and downslopes for respite. I had intially thought that 55 km was shortish. But it took all of 3:15 to complete.
To add to the challenge, the sky opened and we were completely drenched mid way through the ride. The final kms were a relief, mainly downhill on wide roads. I kept wondering when the good part would be over before the next big climb. Fortunately, that was not to be. Never was I so happy when I saw the 500m to go sign post for Restaurant 88, the venue of our dinner near Kg Baru.
Ave HR 154, ave cadence 67, ave speed 16.5 kph.
Day two started with the bus bringing us down the exact same route we were to cover, from Tanah Rata to Kg Kuala. The prescribed route was 92 km. Rolling terrain for the initial 40km, which I enjoyed tremendously. From 40km onwards, it was an ascent of 800m (to Ringlet at 1,026m) over 30km, which wasn't too bad compared to day one. Except for a long 7 to 8 km continous climb, and half a dozen 10% gradient slopes from 70km onwards, it was just a case of grinding and finding the right gears.
The weather was perfect, downcast but no rain, except for the sunny spell around 12 pm. I deliberately went no lower than the 25 cassette, keeping 27 and 29 in reserve for the final 12km assault from Ringlet to Tanah Rata. Cadence fell to 50+ on those climbs. Alas, I was swayed by a couple of strong riders who stopped at Ringlet, and could only marvel - from the comfort of the bus - at the brave ones making the final assault. That final stretch would have to remain as unfinished business for another time.
Ave HR 142, ave cadence 69, ave speed 19.7 kph.
The last day was a 60km descent. Many didn't suit up and I assessed the limited training benefits against the potential pitfalls - wet roads and potholes - and decided that the risks weren't worth taking, with the year end IM on the line. Overall, it was a truly memorable trip. Met many nice and wonderful people, and thoroughly happy with the accomplishment, modest though it might be. Would I return? You bet.
The trip was well thought out, with three rides in three days. The first day was a long commute up, with a sumptious nasi lemak lunch stopover in Petaling Jaya. Some 40 riders started the ride from Simpang Pulai for the 55km climb (over 1,400m).
The initial 8 km was flatish, a good warm up. But right after that, we hit the first slope - and the train started thinning. The gradient is about 10%, and my HR went over 160 immediately. It was only after 20km or so that I found my rhymth and my HR settled to a more manageable 150+. Even so, the trajectory was up and up, with a few flat and downslopes for respite. I had intially thought that 55 km was shortish. But it took all of 3:15 to complete.
To add to the challenge, the sky opened and we were completely drenched mid way through the ride. The final kms were a relief, mainly downhill on wide roads. I kept wondering when the good part would be over before the next big climb. Fortunately, that was not to be. Never was I so happy when I saw the 500m to go sign post for Restaurant 88, the venue of our dinner near Kg Baru.
Ave HR 154, ave cadence 67, ave speed 16.5 kph.
Day two started with the bus bringing us down the exact same route we were to cover, from Tanah Rata to Kg Kuala. The prescribed route was 92 km. Rolling terrain for the initial 40km, which I enjoyed tremendously. From 40km onwards, it was an ascent of 800m (to Ringlet at 1,026m) over 30km, which wasn't too bad compared to day one. Except for a long 7 to 8 km continous climb, and half a dozen 10% gradient slopes from 70km onwards, it was just a case of grinding and finding the right gears.
The weather was perfect, downcast but no rain, except for the sunny spell around 12 pm. I deliberately went no lower than the 25 cassette, keeping 27 and 29 in reserve for the final 12km assault from Ringlet to Tanah Rata. Cadence fell to 50+ on those climbs. Alas, I was swayed by a couple of strong riders who stopped at Ringlet, and could only marvel - from the comfort of the bus - at the brave ones making the final assault. That final stretch would have to remain as unfinished business for another time.
Ave HR 142, ave cadence 69, ave speed 19.7 kph.
The last day was a 60km descent. Many didn't suit up and I assessed the limited training benefits against the potential pitfalls - wet roads and potholes - and decided that the risks weren't worth taking, with the year end IM on the line. Overall, it was a truly memorable trip. Met many nice and wonderful people, and thoroughly happy with the accomplishment, modest though it might be. Would I return? You bet.
Monday, August 15, 2011
TLog: summary statistics
Since bumming around in June and early July (vacations, conferences and a prolonged bout of flu), I only managed to get back on track since mid July. The past two weeks in August had been intense:
June (month): S18.3, B437, R84
July (month): S9, B690, R51
Week ending Aug 7: S4.3, B176, R28 (total 12 hrs)
Week ending Aug 14: S6.6; B227, R42.5 (total 18 hrs)
Long way to go before IM-ready.
June (month): S18.3, B437, R84
July (month): S9, B690, R51
Week ending Aug 7: S4.3, B176, R28 (total 12 hrs)
Week ending Aug 14: S6.6; B227, R42.5 (total 18 hrs)
Long way to go before IM-ready.
Wednesday, August 3, 2011
BFG rave run: Barossa Valley
There is currently a wine glut, and wine makers in Australia are struggling over the past few years. Many has ceased operations, but not my favorites.
Visited Torbreck winery during a lull in the symposium program as well as East End Cellars in Adelaide. Torbreck has a new top end wine - The Laird. Too bad we couldn't get a tasting. Would have to wait at least 15 years before I do (not sure if I can last that long).
I digress. Did a short 6km run around Novotel, truncated by the faster-than-expected darkness. Them slopes around Novotel are trying, to say the least. Fancy cycling up? That's a thought.
Visited Torbreck winery during a lull in the symposium program as well as East End Cellars in Adelaide. Torbreck has a new top end wine - The Laird. Too bad we couldn't get a tasting. Would have to wait at least 15 years before I do (not sure if I can last that long).
I digress. Did a short 6km run around Novotel, truncated by the faster-than-expected darkness. Them slopes around Novotel are trying, to say the least. Fancy cycling up? That's a thought.
BFG rave run: Adelaide
How little has Adelaide changed in 18 months. The scenic Torrens river, my training routes in Dec 2009, remains as beautiful and inspiring as ever; other than the fact that July is winter and daylight hours are shorter.
Managed two runs towards the north east direction, all the way to the bus-rail tracks - a nice 11 km run, and the second 5 km effort around the convention center.
The runs evoked nice memories of past runs. Yes, it was good to be back in Adelaide.
Managed two runs towards the north east direction, all the way to the bus-rail tracks - a nice 11 km run, and the second 5 km effort around the convention center.
The runs evoked nice memories of past runs. Yes, it was good to be back in Adelaide.
BFG rave run: Eindhoven
Eindhoven, a small city of over 200,000 inhabitants in south Netherlands, venue for the ERES 2011 conference. PE, my dutch friend wanted to confer upon me an honorary dutch citizenship for all the trips to Netherlands in recent years.
Did two 10km runs around the city in June. The first was an exploratory run incorporating various recommended walking tours and some attractions around the city center. Because the city center is so small, I had to run up and down river to chalk up 10km. The second was several loops around a park I discovered on the first run. Very scenic with ducks, children and a few cyclists. Quite good pace, given the nice weather.
Did two 10km runs around the city in June. The first was an exploratory run incorporating various recommended walking tours and some attractions around the city center. Because the city center is so small, I had to run up and down river to chalk up 10km. The second was several loops around a park I discovered on the first run. Very scenic with ducks, children and a few cyclists. Quite good pace, given the nice weather.
Sunday, May 29, 2011
2011 Sundown marathon
Sundown marathon: Fourth year running, and for me, it was back to the 42km event after last year's ultra. The route waas the same as for last year's, so there were no surprises other than the earlier start time (10 pm).
Highlights and lowlights:
Being stuck in traffic for 1.5 hours in spite of boarding the shuttle bus at 8:20pm. I had never missed a start before and it was a strange feeling seeing the competitors running while sitting idly in the bus.
At least, I didn't have to deal with the crowd and could go at my own pace.
Saw SC at the start line, but he was faster. Managed to catch up with him only after 2 km or so. We ran together for a while but lost him after the water station. I usually went for the third or fourth table as there were too many runners.
Managed to maintain my marathon pace of 6:45 to 7:00, with walk breaks at every water station. They were spaced 2 km apart (more or less). My HRM went haywire as usual (note to change), and my plan to run at 145 - 150 bpm had to be replaced by pace.
At the half way point, my garmin registered 2:33 hours, slightly behind target. Managed to hold pace for another 4 km, and then it starting going downhill. I gave up looking at my watch and just going by perceived exertion.
It was 32km when we turned into CCR, the so-called dreaded stretch. Time to pick up the pace, and I managed to go back to race pace albeit at much elevated HR. All those training runs with hard endings allowed me to sustain a second wind.
Started counting runners (IN's strategy) between water points. First it was 100+ runners and then it was 200+ runners (nett). Runpix showed that over the last 11km, I overtook 499 runners and 41 overtook me. The fun ended when we turned into Aviation Road. It was getting hard for me to maintain, and I guessed I started too soon.
Managed to finish at 5:16:07. No PB but third best timing overall. Actually this was my best timing for SDM. Overall, I am pretty satisfied given the limited training I put in and that my last marathon was almost 18 months ago.
For the record, my position overall was 1654 (22% ahead), men - 1460 (23% ahead), division - 52 (26% ahead).
Did a post race evaluation with coach today, and the next focus would be to run off the bike. Back to training. :)
MBH did her third half marathon, with a time of 3:41:09, a respectable time given even more limited training. Well done!
Truth be told, we are gettting a little bored with the route and the traffic jams to and from the race venue. So this year would likely be our last SDM for a while.
But then, who knows?
Highlights and lowlights:
Being stuck in traffic for 1.5 hours in spite of boarding the shuttle bus at 8:20pm. I had never missed a start before and it was a strange feeling seeing the competitors running while sitting idly in the bus.
At least, I didn't have to deal with the crowd and could go at my own pace.
Saw SC at the start line, but he was faster. Managed to catch up with him only after 2 km or so. We ran together for a while but lost him after the water station. I usually went for the third or fourth table as there were too many runners.
Managed to maintain my marathon pace of 6:45 to 7:00, with walk breaks at every water station. They were spaced 2 km apart (more or less). My HRM went haywire as usual (note to change), and my plan to run at 145 - 150 bpm had to be replaced by pace.
At the half way point, my garmin registered 2:33 hours, slightly behind target. Managed to hold pace for another 4 km, and then it starting going downhill. I gave up looking at my watch and just going by perceived exertion.
It was 32km when we turned into CCR, the so-called dreaded stretch. Time to pick up the pace, and I managed to go back to race pace albeit at much elevated HR. All those training runs with hard endings allowed me to sustain a second wind.
Started counting runners (IN's strategy) between water points. First it was 100+ runners and then it was 200+ runners (nett). Runpix showed that over the last 11km, I overtook 499 runners and 41 overtook me. The fun ended when we turned into Aviation Road. It was getting hard for me to maintain, and I guessed I started too soon.
Managed to finish at 5:16:07. No PB but third best timing overall. Actually this was my best timing for SDM. Overall, I am pretty satisfied given the limited training I put in and that my last marathon was almost 18 months ago.
For the record, my position overall was 1654 (22% ahead), men - 1460 (23% ahead), division - 52 (26% ahead).
Did a post race evaluation with coach today, and the next focus would be to run off the bike. Back to training. :)
MBH did her third half marathon, with a time of 3:41:09, a respectable time given even more limited training. Well done!
Truth be told, we are gettting a little bored with the route and the traffic jams to and from the race venue. So this year would likely be our last SDM for a while.
But then, who knows?
Wednesday, May 25, 2011
Desaru May 2011: Back to basics
Over the past two over months the focus is on running (back to basics) in preparation for the Sundown marathon. Nonethelss, the rides were getting fewer but longer. Running mileage back to over 100km per month (164km for March and 156km for April). Would have been more had I not fallen ill in early May. So far 171km for May.
Sufficient training for SDM? We'll see.
Last monday, we had another FOTR ride to Desaru (aiming for one every quarter). Comprising BnB veterans and first timers, it was a good ride albeit a very hot one.
It was certainly tougher than our last 100km Desaru ride. Compared to my maiden Desaru ride last August, this ride was a lot more fun. At least I wasn't so intimidated by the climbs now.
Everyone did well - especially our first timers who braved the heat and pain. Looking forward to the next Desaru ride. Maybe 160km?
Oh, I forgot to mention that our ladies outdid us again. They rode to and from the ferry terminal, clocking a total of 180km. Wow.
Sufficient training for SDM? We'll see.
Last monday, we had another FOTR ride to Desaru (aiming for one every quarter). Comprising BnB veterans and first timers, it was a good ride albeit a very hot one.
It was certainly tougher than our last 100km Desaru ride. Compared to my maiden Desaru ride last August, this ride was a lot more fun. At least I wasn't so intimidated by the climbs now.
Everyone did well - especially our first timers who braved the heat and pain. Looking forward to the next Desaru ride. Maybe 160km?
Oh, I forgot to mention that our ladies outdid us again. They rode to and from the ferry terminal, clocking a total of 180km. Wow.
Tuesday, May 10, 2011
Another tragic loss
Belgian cyclist Wouter Weylandt was killed in the third stage crash of Giro d'Italia. Weylandt was in his fifth year as a professional cyclist, was looking forward to becoming the father of his first child and was racing this season for the newly formed Luxembourg-based Leopard Trek team.
He last year won the third stage of the Giro d'Italia, where he bested the top sprinters in the peloton after a marathon stage to Middelburg.
Tragic indeed.
He last year won the third stage of the Giro d'Italia, where he bested the top sprinters in the peloton after a marathon stage to Middelburg.
Tragic indeed.
Tuesday, May 3, 2011
A tragic loss
Read this post about the loss of a fellow cyclist, Paul.
My initial reaction was anger at the attitudes of the young driver and his parents. Then JN reminded me that we met Paul many months ago when we first started out. We were cycling along YCK with our pride and joy (Trek, Specialized and Wilier), and lo and behold, two cyclists on foldable bike (Dahon) overtook us effortlessly on an upslope. We met up with them later at the roti prata shop at Jln Kayu and chatted some.
Paul was quiet and encouraging. He was passionate about cycling. He is a victim of drunk driving.
My initial reaction was anger at the attitudes of the young driver and his parents. Then JN reminded me that we met Paul many months ago when we first started out. We were cycling along YCK with our pride and joy (Trek, Specialized and Wilier), and lo and behold, two cyclists on foldable bike (Dahon) overtook us effortlessly on an upslope. We met up with them later at the roti prata shop at Jln Kayu and chatted some.
Paul was quiet and encouraging. He was passionate about cycling. He is a victim of drunk driving.
Monday, April 18, 2011
Thursday, April 14, 2011
Back to swim intervals
I do realize that I have not posted much in recent months. This is due in part to taking to heart one of Scott Molina's tips: Spend less time reading, talking, blogging about training and more time actually doing it. This sport is about the work.
The truth is that I enjoy training, perhaps more than racing. This is something that a Norwegian competitor at this year's aviva affirmed.
However, a blog highlights significant milestones, challenges and achievements - anything that can motivate me to keep going. Therein, its role and value.
Here's one challenge that I couldn't meet. 32x50m swim intervals at 55 sec target with 10 sec recovery. All I could manage was 16 laps, averaging 57 sec with 30 sec recovery :(
I looked back at my swim times last year, and I managed a personal best of 48 sec for a 50m. Best this year is 53 sec. Gotten slower, have I?
The truth is that I enjoy training, perhaps more than racing. This is something that a Norwegian competitor at this year's aviva affirmed.
However, a blog highlights significant milestones, challenges and achievements - anything that can motivate me to keep going. Therein, its role and value.
Here's one challenge that I couldn't meet. 32x50m swim intervals at 55 sec target with 10 sec recovery. All I could manage was 16 laps, averaging 57 sec with 30 sec recovery :(
I looked back at my swim times last year, and I managed a personal best of 48 sec for a 50m. Best this year is 53 sec. Gotten slower, have I?
Monday, March 21, 2011
The Heisenberg uncertainty principle
I actually first learnt of this principle not from a math class, but from a wine maker!
Consider wine making. Even if the soil and grapes were top rate (well controlled), there is always another element, say weather, that creates uncertainty in the final wine quality.
The parallel to endurance sports is obvious.
Upon reflection, this principle induces a particular sense of perspective and humility.
Aviva Ironman 70.3 2011 - deja vu
Snap shot #1: a cycling lying motionless along CCR with blood trickling down his face.
Snap shot #2: CT standing on the road side on loop 2 of the bike, out with a puncture
Snap shot #3: A competitor from Japan with a hat banner that reads "Pray for Japan"
Snap shot #4: IN sneaking up on me on the run (again!) but with road rashes on his shoulder, hip and leg. Gutsy way to get a PB!!
But the upside of the race:
MBH cheering for me on my first bike loop, as well as DL, my photographer nephew
HP and GP cheering us on along the run route
Nice post-race buffet
Great camaradarie
PBs for many - IN, SC, KC, YP, CS, KL, AY, etc (too many to name)
So this was how the race went for me:
Took it easy on the swim leg, got kicked in the chest and bumped into countless bodies. Was shocked to see a :30 first loop. Managed to finish in 1 hr. PW. Later I found out that everyone was affected by the strong current.
The bike course was a tad boring (compared to Sheares Bridge), with strong winds along sections of the course. No drafting rule was completely defied. I unashamedly drafted when confronted with headwind :( Posted a 2:52 PB with ave HR of 152.
Felt cramps coming on right into the run. So I took it easy for the first two km, and thankfully, the cramping feeling went away. Was able to hit my target pace for the next 5 to 6 km, but HR was in overdrive. Needed a toilet break and it went downhill after that. Ran with CS the last 2 km when the showers finally came. 2:44 for the run. PW!
I learnt from a fellow age grouper S Samdal (5:30!) about the remarkable Norseman extreme long distarnce triathlon in Norway that comprises a swim in the fjord (frigid cold waters), bike up 5 mountains (5,000m ascent!) and a run up another mountain (1,850 meters above sea level!!!). 18.5 hours cutoff, believe it or not.
Thanks to all the supporters and friends! Thanks for exorcizing the ghost of DNF that always haunt me during the run leg. You were a great bunch.
Wednesday, March 16, 2011
A road less travelled
Is it because this would be my third 70.3 or simply that I would be treating this Sunday as a training event that I took the week off for our annual pilgrimage to COSI, Cambodia? I wouldn't have it any other way.
So it was back to dirt roads under dry hot weather for me. Three runs. The first was a 14km 5x2km interval run with increasing pace. The one strange sound was music, when I was about 3km into it. It turned out to be a Cambodian wedding. The contrast - loud ceremonial music, bright colored tents, well dressed groom and bride and guests - was stark. Probably a well-to-do farming family. As was the norm, the guests looked at me with some amusement. Not your typical sight in rural Cambodia.
Dogs were aplenty, as usual. Many simply barked at me and ignored me when I went past. One took a fancy to me, however, and trailed me for a a few meters and fortunately for me, got bored. It was only about 6km into the run that I saw a pack of dogs - 7 to 8 of them - that prompted me to turn around and head back. My self-defence - my trusty water bottle - would be effective against so many of them.
Incidentally, I had it all figured out in case of an assault by my canine friend. A squirt of water at their head (a trick learnt from the cycling community) is the first line of defence. The second is to take the offence - snarl, raise bottle to strike and even run at the brute. The last line is peak performance training - an all-out run (away).
The second run was a 5km recovery, and the third a 2x2km threshold run.
This being my seventh trip was meaningful for a number of unexpected reasons. Clearly, this would not be my last.
So it was back to dirt roads under dry hot weather for me. Three runs. The first was a 14km 5x2km interval run with increasing pace. The one strange sound was music, when I was about 3km into it. It turned out to be a Cambodian wedding. The contrast - loud ceremonial music, bright colored tents, well dressed groom and bride and guests - was stark. Probably a well-to-do farming family. As was the norm, the guests looked at me with some amusement. Not your typical sight in rural Cambodia.
Dogs were aplenty, as usual. Many simply barked at me and ignored me when I went past. One took a fancy to me, however, and trailed me for a a few meters and fortunately for me, got bored. It was only about 6km into the run that I saw a pack of dogs - 7 to 8 of them - that prompted me to turn around and head back. My self-defence - my trusty water bottle - would be effective against so many of them.
Incidentally, I had it all figured out in case of an assault by my canine friend. A squirt of water at their head (a trick learnt from the cycling community) is the first line of defence. The second is to take the offence - snarl, raise bottle to strike and even run at the brute. The last line is peak performance training - an all-out run (away).
The second run was a 5km recovery, and the third a 2x2km threshold run.
This being my seventh trip was meaningful for a number of unexpected reasons. Clearly, this would not be my last.
Monday, February 28, 2011
Desaru revisited
Since our training ride to Desaru last year, we'd been talking about another ride up. Finally came about with a few changes.
The ferry is no longer in operation, so we had to take the bum boat. $10 per pax, with $2 bike charge. But had to wait for 12 pax before the bum boat would leave. With only 9 pax, we had to pay a small surcharge.
Missed the turning toward the undulating route (should take route 92 towards Kota Tinggi, first left turn after the Y-junction leaving Renggit). So we did the coastal route (route 90) instead. Strong headwind going north, and it was tough to maintain 25 kph.
At the Petronas station, we deliberated over taking the rolling route back, but since we were unsure, we opted to take 90 back. Note: south-bound is easier than north-bound.
Unfortunately, CL had a tumble along the flat due to strong winds. Nothing serious apart from abrasions and a wobbly front wheel.
Last ferry at 4 pm. We reached the Pengilih ferry terminal around 3 pm, with time to spare. 106 km.
Next time, we'll do 130km :)
The ferry is no longer in operation, so we had to take the bum boat. $10 per pax, with $2 bike charge. But had to wait for 12 pax before the bum boat would leave. With only 9 pax, we had to pay a small surcharge.
Missed the turning toward the undulating route (should take route 92 towards Kota Tinggi, first left turn after the Y-junction leaving Renggit). So we did the coastal route (route 90) instead. Strong headwind going north, and it was tough to maintain 25 kph.
At the Petronas station, we deliberated over taking the rolling route back, but since we were unsure, we opted to take 90 back. Note: south-bound is easier than north-bound.
Unfortunately, CL had a tumble along the flat due to strong winds. Nothing serious apart from abrasions and a wobbly front wheel.
Last ferry at 4 pm. We reached the Pengilih ferry terminal around 3 pm, with time to spare. 106 km.
Next time, we'll do 130km :)
Wednesday, February 16, 2011
A new milestone to sleep on
Completed a 80-lap swim session today. Took all of 2 hours. And after that, I treated myself to a nice meal and took a nap!
Reminded me of the first time I ran a 10km - on the treadmill in aircon comfort - more than 6 years ago, and I promptly took a nap after that grueling session. More recently, it was the long run that necessitated naps. Not the kind of sleep-deprivation naps associated with early morning rides. But the feel-so-shed-that-I-need-a-nap kind.
Wondering whether a 4km swim is equivalent to a 42km run?
Reminded me of the first time I ran a 10km - on the treadmill in aircon comfort - more than 6 years ago, and I promptly took a nap after that grueling session. More recently, it was the long run that necessitated naps. Not the kind of sleep-deprivation naps associated with early morning rides. But the feel-so-shed-that-I-need-a-nap kind.
Wondering whether a 4km swim is equivalent to a 42km run?
Monday, February 14, 2011
Fixed point theorem
The fixed point theorem by Brouwer is something I learnt in graduate school. Formally,
The Brouwer Fixed Point Theorem states that a continuous mapping, f, of a convex, closed bounded set in Rn into itself necessarily has a point, x0, where f(x0) = x0.
Put simply, it says that there is a point (say on a surface) that will remain unaffected by some transformation that affects all other points around it. Imagine a point on a beach that remains untouched by a tsunami. That is a fixed point. Or a point in a cup of coffee that remains unaffected by the stirring of a spoon.
For a better explanation, please click here.
The coffee example (attributed to Prof William Z) came to mind some weeks ago when I was holding my water bottle during a run. I noticed that I could minimize the stirring and swishing of the water inside the bottle if I held it in a particular way and ran with as little sideways arm motion. In other words, I believe that there can be a fixed point inside of the water in my water bottle.
Doing that made me run with a slightly better form. Or so I believe.
The Brouwer Fixed Point Theorem states that a continuous mapping, f, of a convex, closed bounded set in Rn into itself necessarily has a point, x0, where f(x0) = x0.
Put simply, it says that there is a point (say on a surface) that will remain unaffected by some transformation that affects all other points around it. Imagine a point on a beach that remains untouched by a tsunami. That is a fixed point. Or a point in a cup of coffee that remains unaffected by the stirring of a spoon.
For a better explanation, please click here.
The coffee example (attributed to Prof William Z) came to mind some weeks ago when I was holding my water bottle during a run. I noticed that I could minimize the stirring and swishing of the water inside the bottle if I held it in a particular way and ran with as little sideways arm motion. In other words, I believe that there can be a fixed point inside of the water in my water bottle.
Doing that made me run with a slightly better form. Or so I believe.
Monday, February 7, 2011
Back on the roads and easing back into training
Been a while since I rode with the FOTR gang - largely due to the Dec hols and Jan conferences. My fitness and endurance were suspect, so I took it easy the first few rides out. On the first, I had to chase down our speedsters who were unfamiliar with the u-turn at Maris Stella and that took quite a bit out of me. But the SCP1 held up well, much to my delight. Skipped the Sunday ride cuz the first ride out took too much out of me.
The following weekend was another CCR-loops and we deliberately went non-drafting on the aero position. Since my freak accident mid last year and with all the road events in the second half of 2010, I had grown out of sorts with the aero position, and to be honest, a little tentative. So it was good just to get comfortable. Felt pretty good after the ride, considering that I was able to average about 30kph on the aero position, non-drafting.
The past CNY weekend was the first back-to-back rides for me since the break. Sat was supposed to be a 118 km round island, and it started rather furiously with everyone anxious to burn off that excess calories. Braddel and KB above 34 kph. I volunteered to take the steady-paced riders on a shorter route but the rest (and there were 12 of us!) decided to follow us. So we hatched up an alternative route, that brought us through CCR, service road, Nicoll hwy and to MBS. The stretches along CCR and even the service road were speed zones. That I was able to hang in with the group was sufficiently satisfying. We averaged about 34 to 35 kph over these stretches, thanks to CT and YP.
Picture perfect setting at MBS, and a kind runner (along with his kind companion) took this nice pix for us. The enhancement was courtesy of JY, one of our new members.
The following weekend was another CCR-loops and we deliberately went non-drafting on the aero position. Since my freak accident mid last year and with all the road events in the second half of 2010, I had grown out of sorts with the aero position, and to be honest, a little tentative. So it was good just to get comfortable. Felt pretty good after the ride, considering that I was able to average about 30kph on the aero position, non-drafting.
The past CNY weekend was the first back-to-back rides for me since the break. Sat was supposed to be a 118 km round island, and it started rather furiously with everyone anxious to burn off that excess calories. Braddel and KB above 34 kph. I volunteered to take the steady-paced riders on a shorter route but the rest (and there were 12 of us!) decided to follow us. So we hatched up an alternative route, that brought us through CCR, service road, Nicoll hwy and to MBS. The stretches along CCR and even the service road were speed zones. That I was able to hang in with the group was sufficiently satisfying. We averaged about 34 to 35 kph over these stretches, thanks to CT and YP.
Picture perfect setting at MBS, and a kind runner (along with his kind companion) took this nice pix for us. The enhancement was courtesy of JY, one of our new members.
Up Keppel viaduct we went, and inspite of the potholes, the group averaged 38 to 39 kph pulled by SC and AY. What a high. Traffic was a tad heavy, and note to myself: avoid the viaduct in future after 7 am!
IN had a puncture along Jln Buroh and that cut short our ride. Decided on breakfast at Clementi - the roti prata shop was thankfully open. Managed only 97km.
Sunday was a recovery ride for me. Smaller group, but good to have EL's German friend join us. Even on his hybrid bike, he was fast! PL also joined us for the first time. With only 6 months of riding experience, he impressed me with his ability to ride at SC's speed.
The positive point about this ride was being able to maintain 30 kph in aero position with HR around 145. That is the sweet spot I want to maintain, preferably at lower HR.
BTW, did several NUS loops, including SBV on a weekday, and it was good to get the quads burning again. Hopefully I'd get back into form soon.
By the end of the week, I had logged 15 hours of training this week - 3 runs, 3 rides, 3 swims and 1 gym session. A little sore, but glad to be back in the swing of things again. Especially after the long break.
Saturday, January 29, 2011
Riding in the rain
Been raining almost every day for the past week, and our last two rides were wet, wet, wet.
12 turned up for Sat's ride and we were completely drenched barely 30 min into the ride along CCR. One effect, though. We went slower on account of the reduced visibility and wet roads :)
12 turned up for Sat's ride and we were completely drenched barely 30 min into the ride along CCR. One effect, though. We went slower on account of the reduced visibility and wet roads :)
Does it mean that we are so hard-core that rain, heavy or light, does not stop us?
Friday, January 14, 2011
Rave Runs: John MacArthur beach state park
In what would have been a boring out and back along the pavements of Singer Island, FL turned out to be a serendipitous discovery of sorts. After about 4km in 20C temperature (with windchill it was about 15C) out, I met HO on the way back. Didn't recognize him at first with his shades and running gear. It was about an hour ago that we listened to his research presentation - an interesting one, I might add.
HO told me about the great run through John MacArthur park, just up ahead. $2 entrance fee (which he didn't pay cuz he didn't carry any with him), but I gamely forked out the money. And it was certainly worth every cent.
First through the paved road passing by some carparks. Then the broadwalk over the waters. Not very long, possibly 500m long. Ospreys gliding and hovering overhead just 10 m up, hundreds of them. Didn't know they were ospreys or sea hawks, but for an informative signboard along this very same broadwalk. Must have an abundant fish about here to support so many of them.
On the other side, there was a sandy trail off to the right, which I promptly ran into. Not very long, much to my disappointment and I u-turned and went up a flight of steps to view a gorgeous beach. Facing me was the Atlantic Ocean. Very nice indeed.
Back out of the park, headed south again for 1.5km before backtracking to the Hilton. Managed a negative split for the 15km, which was nice given that I had not gone for a long run for more than a month (since APIM70.3).
Rounded off the run with a satisfying plate of 2-entree fried rice from Garden Malls. :)
HO told me about the great run through John MacArthur park, just up ahead. $2 entrance fee (which he didn't pay cuz he didn't carry any with him), but I gamely forked out the money. And it was certainly worth every cent.
First through the paved road passing by some carparks. Then the broadwalk over the waters. Not very long, possibly 500m long. Ospreys gliding and hovering overhead just 10 m up, hundreds of them. Didn't know they were ospreys or sea hawks, but for an informative signboard along this very same broadwalk. Must have an abundant fish about here to support so many of them.
On the other side, there was a sandy trail off to the right, which I promptly ran into. Not very long, much to my disappointment and I u-turned and went up a flight of steps to view a gorgeous beach. Facing me was the Atlantic Ocean. Very nice indeed.
Back out of the park, headed south again for 1.5km before backtracking to the Hilton. Managed a negative split for the 15km, which was nice given that I had not gone for a long run for more than a month (since APIM70.3).
Rounded off the run with a satisfying plate of 2-entree fried rice from Garden Malls. :)
Sunday, January 9, 2011
Wintry Denver
One year ago, I endured a bitterly cold winter in Atlanta and ran a PB in the WDW marathon under sub-zero conditions. This year was much better, or so I thought. The first few days in Denver - the mile high city - was sunny, clear blue sky with temp hovering only about minus 5C.
And then the storm warnings came and my flights to Florida were cancelled. I rebooked, got cancelled again and rebooked. This morning, Denver woke up to one of the snowiest winters in many years. About 2 inches of snow. It snowed the whole day.
The hotel pool is heated and one can see the snow falling and swirling outside the pool window. The closest thing we can get to a hot spring in Japan. But with just a quarter (or less) size, it would take only two strokes to reach the other end. Not appealing in the least.
So it was back to the treadmill for the past four days. Twice were early in the morning due to jet lag. Couldn't complain about the new gym equipment, after all the Embassy Suites at Stout St opened less than a month ago. Easy jogs to get back into the swing of things after a long layoff.
Btw, today's the WDW marathon 2011. One year ago, I scrunched at the thought of the Goofy challenge. Interestingly how a year changed that perspective. 21k followed by a 42k seemed doable. Just have to take it easy.
And then the storm warnings came and my flights to Florida were cancelled. I rebooked, got cancelled again and rebooked. This morning, Denver woke up to one of the snowiest winters in many years. About 2 inches of snow. It snowed the whole day.
The hotel pool is heated and one can see the snow falling and swirling outside the pool window. The closest thing we can get to a hot spring in Japan. But with just a quarter (or less) size, it would take only two strokes to reach the other end. Not appealing in the least.
So it was back to the treadmill for the past four days. Twice were early in the morning due to jet lag. Couldn't complain about the new gym equipment, after all the Embassy Suites at Stout St opened less than a month ago. Easy jogs to get back into the swing of things after a long layoff.
Btw, today's the WDW marathon 2011. One year ago, I scrunched at the thought of the Goofy challenge. Interestingly how a year changed that perspective. 21k followed by a 42k seemed doable. Just have to take it easy.
Friend from Vancouver
It had been a couple of years since we sat down to chat, my good friend from Vancouver. We used to have lunch once a week when I was on sabbatical there, and our families knew each other well. He commented on how well I looked, and I updated him on my latest quest on the triathlon. Surprisingly he said that he would also like to do one.
In fact, he purchased a second hand bike, fitted it out and had started riding. It was his way of getting back from the spade of depression he'd over the past year. I promised to help and we'd work on a race together sometime in 2012.
He's a strong swimmer, and once he'd gotten his ride up, the plan is to get through the run. Not a bad plan.
Certainly if providing my friend with some training prompts would help him return to normality, that would be the least I can do.
In fact, he purchased a second hand bike, fitted it out and had started riding. It was his way of getting back from the spade of depression he'd over the past year. I promised to help and we'd work on a race together sometime in 2012.
He's a strong swimmer, and once he'd gotten his ride up, the plan is to get through the run. Not a bad plan.
Certainly if providing my friend with some training prompts would help him return to normality, that would be the least I can do.
Saturday, January 1, 2011
FOTR retrospective
This is from SC, our most improved cyclist for 2010:
I think the group as a whole improved in the year. The average speed became higher and the distance, longer with time.
I still remember the fateful day, exactly one year ago, when I asked IN if I could join FOTR. My intention then was to have an enjoyable ride in the safety of a group. Nothing could prepare me for my first ride with FOTR which according to Ivan, was supposed to be a “recovery” ride. I struggled along Mandai and practically all the way. At the sixth avenue junction, I fell, embarrassing in front of everyone and an angmoh lady cyclist. We all had a good laugh nonetheless.
Thanks to IN, SE, JN, SY, AY, KC, CS, Michi and the rest, we pushed each other and we have come a long way and experience a lot – Bike n Blades, Tour de Bintan, Trifactor 60km, ITT, Desaru, Mount Faber, Kaki Bukit, all the triathlons and crashes. Of course, I also burned a big hole in my pocket having changed three bikes in a year plus all the nutrition, lights, wheels, helmets, shoes, handlebars, stems, saddle, crank, cassette, trainer, garmins, pedals……. but just to make sure that things get evened out, I also try very hard to psycho others to part with their hard earned dollars on the generally overpriced components. I must say I have quite a bit of success.
It was also never my intention to take part in triathlons but IN told me after one of our rides, while we were having breakfast on his veranda, that it was “very easy” - all I needed to do was to go 100% to the first buoy, 75% to the second buoy and then cruise back to shore for the swim. I duly followed his advice and duly died on my first triathlon.
I also learned that there is no such thing as “slow” or “recovery” rides in this group but this was exactly why we improved. I learned so much from the Ironmen and Ironwomen and enjoyed the company and fellowship. The other things just fell into place.
Thanks for everything and look forward to 2011.
Happy New Year!!!!
I think the group as a whole improved in the year. The average speed became higher and the distance, longer with time.
I still remember the fateful day, exactly one year ago, when I asked IN if I could join FOTR. My intention then was to have an enjoyable ride in the safety of a group. Nothing could prepare me for my first ride with FOTR which according to Ivan, was supposed to be a “recovery” ride. I struggled along Mandai and practically all the way. At the sixth avenue junction, I fell, embarrassing in front of everyone and an angmoh lady cyclist. We all had a good laugh nonetheless.
Thanks to IN, SE, JN, SY, AY, KC, CS, Michi and the rest, we pushed each other and we have come a long way and experience a lot – Bike n Blades, Tour de Bintan, Trifactor 60km, ITT, Desaru, Mount Faber, Kaki Bukit, all the triathlons and crashes. Of course, I also burned a big hole in my pocket having changed three bikes in a year plus all the nutrition, lights, wheels, helmets, shoes, handlebars, stems, saddle, crank, cassette, trainer, garmins, pedals……. but just to make sure that things get evened out, I also try very hard to psycho others to part with their hard earned dollars on the generally overpriced components. I must say I have quite a bit of success.
It was also never my intention to take part in triathlons but IN told me after one of our rides, while we were having breakfast on his veranda, that it was “very easy” - all I needed to do was to go 100% to the first buoy, 75% to the second buoy and then cruise back to shore for the swim. I duly followed his advice and duly died on my first triathlon.
I also learned that there is no such thing as “slow” or “recovery” rides in this group but this was exactly why we improved. I learned so much from the Ironmen and Ironwomen and enjoyed the company and fellowship. The other things just fell into place.
Thanks for everything and look forward to 2011.
Happy New Year!!!!
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