A bit more about myself ......... part 1

YES, this is me!!!!!!!!!!!!!!!!!!!

the Fat boy and TAF permenant Sec.

Haha...

I was in that state for a good part of my life.

fr pri to JC. I couldnt even finish 2.4km properly.

Constantly in TAF club, in constant embrassment whenever CNY comes. New Clothes, new sizes....

Ballooned to a 90kg ball in JC.

BUT BUT... being in TAF club, i actually enjoy running in Sec. I recall an incident whereby i was the only person attending it. And the teacher being both disappointed and happy, ran with me.

It was tough to exercise during recess and then attending lessons.

I thank all that had encouraged me , but pour scorn on those that mocked and made my life difficult.

In JC, my soccer coach insist i attend the morning taf session , before a possible PE lesson and then soccer training. He had the intention to force me out of the team by my own self... cruel right?

In my sec sch, from all my TAF trainings, at the NAFA day, i surprised everyone with a sub 10 timing. I begin to enjoy the cruising feeling of running by then. But i always stopped whenever sch stops. Preferring to play endless computer games, supper, compete with everyone to eat as much as possible.

My un-glam records:

1. 13 slices of pizzas, 2 bowls of spag, 3 bowls of salad in a single go

2. endless days of gaming until 5am before hitting bed, waking up at 2pm to resume. Not to mention my fav 2 packs of maggi noodles with egg/hot dog to go

it was my own un-doing............

Training Principles 5

" I can accept Failures , But I can't accept Not Trying"

- Michael Jordan

Not too sure where this article is, but perhaps we can locate it from google, etc.
It was given to me by the then captain of X-country in NUS, Derrick.

What it spoke is very true to running and in fact all aspects of life.
I shall spare the part about life......

In running, it takes courage and guts. Trying a new pace , a new program, trying to follow the leaders, it is about the 1st step. At the end of the day, what is there to lose? Lost is only when I hadn't tried.

That is why I set the goal to win the SCM local this year. No one would had bet on me if anyone saw my pics in sec school/JC.... overweight at 90kg and in TnF, struggling to run 2.4km.
It took abit of madness , abit of self-belief / confidence, abit of desire to develop this goal.

Not too sure if i could do it, but at the end of the day. I know i had given my best. It is a journey that transcends running but to other aspects of my life. The joy of constantly challenging yourself. Be it a new environment, be it a new customer, a new market and a new potential.
I embrace them as if they are challenging me to conquer it.

From Karen Goucher if i am not wrong, when questioned about her surge at mid point of a race, what was she thinking of ...... (no fear of dying???)

" I didn't train this hard, come this far , not to give this a shot at.............."

it was a bit of madness that won her the race.....

Trainings 25: 28th OCT

TNF recovery didn't take that long. Rather surprised. Perhaps given the amount that i walked , it is more about muscular recovery....

Sun - AM: 30lap swim + easy jog to and fro
- PM: 10k easy to ECP and strides

Didnt feel that bad.... slpt alot for recovery

Mon - AM: GYM + a few km of warm up and cool down
PM: controlled 1hr at track , ~ 12-14km

Morning in the gym was ok. Could do my usual sets. Squats with cable at 100kg.
Felt that i was getting stronger. Time to cut the weight and power would be up.

PM was great, i enjoyed circling the track. hamster- my friend called it.
Esp in the hours that i run, i could watch the sunset as it happened.

Tue - AM: easy 5km + exercises
PM: Tempo 35mins + 1200m

Woke up tired. Probably lack of rest. Decided to change my schedule and do my hard session in the evening instead. Not too sure how it will go. I have this concept to do the hardest session when u are in best condition. However, I really enjoy this "special" off session in the morning.
It was a nice easy jog , catching the sunrise and no rush...... really enjoyed it.

Evening was another good session. Felt very good in my tempos, however, i didnt time or count the laps. All i know is that i felt tired and pushed hard, hope the pace is actually fast..... jog one lap before wacking another 1200m. Felt gd actually.

This would be the way that I would train now. Doing my hard sessions in the evening instead.
With this session , i can feel i am in the right stage for SCM.

Wed - AM: 10k easy to ecp

Was tired from last night's effort. Lack of slp and recovery again. Will take the evening and next morning off. To do my hard 5k intervals on Thursday evening.

TNF - 50km / 100km DUO

Before my "war" tales... here are the results:

Lex and I partnered for this race and He won it! (2nd time in 2 years)
I was 4th and we emerge as overall winners!!!

Kek n Leong won the 25km category, coming in 1 , 2

Hana and Elaine won the 25km women category, 1 , 2 finish too.

Our "F1 team" swept the awards !

The night before was my cousin's birthday. Took the chance to eat. Really eat.
Lets see the amt of carbo i loaded in:
1 bowl rice , 1 bowl porridge , 3 bowls dessert (fu chou yi mi) , 4-5 agar agar, 2 slices of cakes , 3 apples , some potatoes.

Personally, it was mild compared to what i will normally do. I wanted to "feel" light for the race and load in the sugars with gels during it instead...

Not too sure to the reader, how "light" i will feel with that amount of food in the tummy.

Lex was very nice to pick me up in the morning. It was our usual schedule. In the morning, I added in a "sweet potato - yam" for my breakfast. Its a purplish sweet potato that will stain everything purple....

we arrived pretty early to prepare. I rubbed some cream with Bio Lynk on my legs. Some Energy Transfer thingy which i am on trial for. Didnt know if it work. Actually my legs felt rather heavy. was worried that i have done too much in the week... but it is D-Day, nothing i can do to return to the previous state.

Went to the toilet a total of 5 times. Didnt know i had so much "unfinished" business. Lex was worried that i was missing from the start line. Did a minimum of warm up. wanted to take the 1st few kms as the warm up instead. as i am going to bloody run 50km... whats a few kms slow got to do to me.....

Stretched and hydrated well. looked ard at the start , our feared nemesis wasn't around. A sign of relief , i wasnt prepared to wack 50km and squeeze all my efforts out.

Lex shot off at the start. A couple of guys stuck with me. Not me. I was playing the conservative game. my 1st 4km would be "warm up". The strategy would be "Preventation of Immediate Failure"..... Proper hydration and all , etc. The idea was also to "Run Throughout".... but it is really a far stretch dream to do that. haha..

1st 4k of north loop was familiar as I tried to establish my position.
Rifle Range was as usual damaging with all the mud hills.
The road to Bukit timah was ok, but just weird that we were squeezed to just 1 lane.
Had to bash the some branches along the way.
by then, an Ang moh was following me close.
It was fun to have someone run beside me.

We turned into unfamiliar terrain by then.
The run up the bukit timah was madness given the steepness.
At the re-fuel station, I decided to carry a bottle of 100plus and walk it up.
Slowly drinking on my time.
By then, the ang moh had overtaken me.

The steps down bukit timah was horrible.
I am a damn clumsy person and this part slowed me down plenty.
Another Jap runner overtaken me at this part.

Thereafter, it was madness turns , hills , trails , etc
It was so horrible that i didn't want to rem any of them.
I was walking and walking by then.

The strategy i adopted was to converse my "special water" in my hydration bag.
I didnt want to refuel it to increase the load.
So at the refuel points, I would cool myself down and carry half a bottle of isotonic drink
By then, my strategy of running all the way was torn.
I knew i have to be realistic and rest/recovery.
So the refuel points are the best.

After the refuel points, i would walk and drink as much of the isotonic drink in my hand.

Came across a hill that was impossible, we had to climb up the mud hill.........

at the 20 - 25km point, i was really hating myself and thinking about giving up.
Somehow, after the 25km point, I recovered and was able to maintain a constant joggin pace.
At 25km to 35km point, i ran into other runners coming in.
It was great to have their encouragements and it really spurred me on.
I was 3rd then....

After the 35km refuel point, i was really feeling gd.
I had the strategy to wack a fast 10km to maintain my position in 3rd.
It was gd running until coming to the hills/steps that spoiled my pace.
Had to walk there and then.

When entering back Macritchie, with about 5km more to go, it seems i had the race tied up.
Could maintain my 3rd position.
Therefore, i wanted to do "damage control" and walk all the way back.
Somehow, fate had another opinion.

At the planks, a runner caught up with me. I was really surprised....
I had to immediately tighten my hydration bag and kept up with him.
But gave up after a while, telling myself, 4th is also not bad... since there is no individual prizes.

However, across the bank, i noticed another runner. I tell myself, cant be another competitor.
So i continued walking, strolling up the roots when he caught up with me.
We greeted each other and he answered me that he was in my category and his partner is ahead.

In my mind, I was feeling faint. "Oh NO!!!!!!!!!!" ... i came this far to lose this? Lex will kill me.
If he overtakes me....... his partner is ahead....... what if his partner beat lex?? oh shit...

I summon all my energy to wack the last 2.5km , which is the time trial route. Fortunately, he didnt follow. If not , it would be a very painful 2.5km.

Came in 4th overall and we are team 1st.

Conditions are still good after the race. Not too much aches.

Training Principles 4

Prior to my US trip , i was really testing my limits and pushing till a max level.
My evening runs as explored could have been done as a tempo
How was that useful? Personally i am also not too sure.

The results on the MR25 TT hadn't been too promising.
But i have to remind myself that all the prep work was to prepare the body to take the dist first

Its wk43 soon and we are moving into the last month of training.
Will be hitting my intervals soon.

Wonder if i shld focus on 5k or 10k intervals.
Its really rather hard to slam 5k intervals in the mornings alone.
Maybe i shld take leave and do my tue intervals with pals?
Perhaps i shld organise some leave in mid wk to rest more.
I am always feeling constantly tired and slpy. But i too like the rush and constant on the move feeling. arrgghhh.....

For my 2nd sessions, maybe i shld look at easy trainings like swim , etc. or shld i still go out there and hit it as hard as i could....

decisions, decisions......

Trainings 24: 22nd Oct

Mon - AM: Easy 8k
PM: Jogging

Tues - AM: Hills , (seriously duno what i am doing)
PM: 20lap swim + 40mins easy

Weds - REST

Thurs - AM: 400m x 12 , 78s pace with 1 min rest

Very tired through the week.
Didnt really feel the joy during runs, felt it was more of need.
Rested on wednesday instead of thurs, badly needed a break.

Intervals this morning was ok. Watch broke at the last 2 sets.
It was comfortably hard and controlled.
Have NF 50km coming up, hence the controlled effort.

trying to find a different game plan for SC marathon.

un-training....

Are there days I dread taking another step?
Are there days that I have to drag myself out of bed?
Are there days that I am so tired that i feel faint?

Yes, Yes Yes.

And yesterday and today was the "day".
Last evening, I could only manage 3 laps ard the track , yes , jus 1.2km before stopping.
This morning wasn't anything great either.

There are days i really really dread putting on my shoes, and cant find the reason to take another step.

And days where i am so pressured in work to think about running.
Imagine conference call at 1am to 3am and waking at 7am to verify data again?
N training after that , and to go to work.....

Perhaps I had over trained again.
I am feeling very tired doing paces that should feel easy.
The time is too close to feel all these.
Maybe I have to review my trainings again.
This is not happening.

Race: MR 25 Eilte 10k TT

Rather nervous on the prep, some time since I took part in any race.
A good measurement before the start of these tough weeks to see where I stand.
Was expecting to hit 38mins in this tough terrain run.

Woke up rather early and did my usual reading of the papers, teletext surfing.
Breakfast was great until a blooper.
While deciding to "save" a spoon, I pour my coffee powder direct to the cup.
Alas, overdid it and the coffee was my favourite.
Therefore, I just drank some part of it, but it is still way too strong.

Saw the usual gang there, james , kek, mau , knew we would have a gd run.
Started off conservatively, unlike my usual front running pace.
Led the run until the end of northen loop....
was feeling rather comfortable actually...........

But again, right after that, i could nt keep up. not too sure why.
Ran a good 50m behind the pack.

It was a good controlled effort, but dun think i could have went any faster too.
At the rds back, tried to catch up with kek, but failed.

Came in a timing of 40:10 mins.
Disappointing. It was similar to 08, but with my increased load of training.... arrgghh..
But i am still keeping my fingers crossed.
It is still too early to run fast. Hold the peak later.

Did another loop of 11km after that, felt rather bad.

Had a great nap and woke up to swim.
But in my jog towards to pool, felt ok and continued for a easy 10k with strides.

Trainings 23: 19th OCT

Thursday - Welcomed REST....

Had been EXHASUTED the whole wk
Realised the importance of rest.
Been following this schedule: finish training by 745pm, eat dinner by 830. In Bed by 930pm.
That way, i can have at least 7 hrs of slp.

Friday - AM: 300m x 10 Power session
PM: Noon swim 20laps, Evening 1hr easy

AM session was a killer. 1st set was 51s and I entered into the death zone immediately.
Could only complete 7 in a go. Took half time break before finishing the last 3.
Couldnt eat anything until 9am when I reach my work place.
Totally dead.

Joined my colleagues for a noon swim. Great cool pool.
Evening jog was great, really enjoying these easy sessions.

Sat - AM: 10k easy
PM: 30 laps easy swim

In prep of Sunday's 10 TT, i took it easy for today.
Its going to be a continous wkends of races.
MR25 elite 10k , NF 50k, NB real run, MR25 35km Prog Run.
Life is getting more colourful.

Trainings 22: 15 OCT

Wed AM: GYM
PM: 12km controlled tempo

Been very tired lately. Slight flu like symptons.
Guess was the lack of rest.
Forced myself to slp more, enduring to a "no-life" lifestyle
Finish training at 8pm, dinner ard 815pm and in Bed by 915pm.

Woke up to Wed not really feeling that gd.
But the gym went ok, rather enjoyed a different session.
PM tempo was a drag at first. But as soon the leg went on, it felt great cruise control.
Made up the day with a few kms of cool down to around 15km++.

Started stridings regularly after runs.
Do felt some "power", but not timed, so will be hard to justify it.
Dragging on Fri's session.
If Hamstring feel gd tomorrow morning , will hit the 300m session again.
House of pain awaits.......

Trainings 21: 13th Oct

Recap the trainings for the past few days....

Fri PM: Easy 1ok

Felt good in this evening run for some reason or the other.
It was great weather as i throd along the track

Sat AM: Easy 10k
PM: Easy 8k , northen loop , to and fro

AM run ran into my 9 div mates. Had breakfast and catch up.
Woke up late, after deciding to slp in more.
By the time i started, it was hot and humid.
But by the time i end, i was caught in the rain. Pretty weird weather.

The evening run was another killer heat.
had the half-mind to do a small race but the traffic jam killed any thoughts

Sun AM: Killer 35k (north face recce)
PM: 20 lap swim

Wore the hydration bag for this run.
First time carrying the backpack for 20+ km run.
The run was fine as we ran in a gp, comfortable.
But the hills and all are killer. We ran up Bukit Timah in that never-ending uphill in gear 1 motion.
Thereafter completion, I added in another 6k on my own.
Thats the part that really rip me.

However, I was really rather far behind the whole gang in the run. Rather worrying.

PM swim was surprisingly ok. Sunday run was more of a torture to the muscles rather than aerobic stress. Could be my saturday plyo sessions catching up with me.


Mon AM- Easy 8k
PM - Easy 1 hour

Experience had taught me to take it easy.
Still hurting rather badly from last wk's hard work.
Caught a slight cold and taking things easy.
Slpt very early to rest my body.
Not really in the best of shape.

Tue AM - Tempo , 3 loops cosy bay on grass
PM - Easy 1 hr

Morning session was tough. Perhaps laying off this session for far too long. Just cant find the "control". Another worrying thing is that my wt had increased. damn it. At least it is spotted. So the key would be to lose 4kg in 2 months. Hope it is do-able.

had been sweating alot. losing far too much water in my runs. Wonder why and feeling weird.

Trainings 20: 9th Oct

didnt get too much rest the whole wk.
Just come back fr states, late conference calls, early mornings.
All the excuses in my head when I woke up for the session today.

However, I went ahead and did ok.............

Tue: AM: 300m x 10 , for power and build the fast legs in.

Was my 1st key session in the last 2 mths of build up.

1st set was 51s and I felt really not too good.
2nd to 6th was average 53s.
Then i took a break for a dump.

4 sets left and i decided to grind it through.
53 average and last one was at 51.
Was really burning after finishing.

Jog 2 rounds but still couldnt recover well.
Really hard n tough session ...... v painful.

Recovery....

Just back fr the states.
Body aint responding, just dun feel the "energy".

Tue: 800m x 8 , rest, jogging 1 rd.

Was thinking about where to train or even do a mornin session...
Arrived back at home ard 2am, slpt at 230am and was blurred the whole day.
Mark asked me to attend session at SPE, well, for old time's sake...
as was thinking about more family time.

Followed James for 6 sets, average 80-82s pace /400m
1st set felt really good.......... too good to be true.
For the 2nd set, i lead the way, but came down with a slow timing.

Mike, with his usual acidic tongue, remarked, dun need to slow down for us.....

Tried again to lead the 4th set, but was cut down immediately after 200m.
Reality set in as I begin to feel the lactic coming in.

Decided to stop at the 6th. Was my 1st real interval session after a long while.
Could have pushed it, would enjoyed a last 800m challenge with James.
But decided to stop. Dun want to make my 1st session the last.

Guess I grew with time to know when to hold back.

Wed: AM: 40mins easy
PM: 1hr easy

Twisted my ankle in the morning run
The initial pain was alot as i rolled on the ground.
Could see my season ending........ but after a while, i could jog home.
Ran in the evening , not much pain already, but cant really turn it...

Final 2 months

Its been a tough ride. But through it, i probably will enjoy it when looking back.
Trying to be pro, scheduling n planning those 33k runs.
It aint easy.

Ok. My final 8 wks of buildup. I had set my goal and target. It will be my best shot.

For the past month, it has been strenght endurance.
Building my body and muscles to withstand the marathon distance.
Also mentally to be used to the distance.

Now, it is the time to run fast.

For the AHM, etc, I peaked 1 - 2 wks too early with my intervals.
I do believe that i can reach my peak in 4 - 5 wks of intervals, of course with my norm aerobic runs.
Thereafter, its a feeling of staleness and where to go?

So for SC, I plan to hit it exactly right.

Working backwards:
WK 8 - Race week, can probably do a session, 3/4 , etc , a "buffer"
WK 7 - 800m x 6
WK 6 - 600m x 8
WK 5 - 400m x 12 NB real run
Wk 4 - Hills / 300m x 10
Wk 3 - 300m x 10 , North Face 50k
Wk 2 - Hills , 10k elite TT
Wk 1 - 300m x 10 (tomorrow)

Target pace is 5k / 1500m pace.
Aim is to build efficiency. EG. if i am training at 80s/400m pace, and race, i need to do 96s/400m pace, i shld be very comfortable.

The 300m sessions are the transition phase, where i build in the "fast legs", targeting 17s/100m, so 20s/100m for the real intervals will be easy.

Of course, my sessions will be supplemented with long runs or fast long runs, where the distance is shorter and tempos/lane 8 sessions, etc.

Havent been running fast, but have to be patient and hold it. Dun wan to be running fast now when the race is still 8 wks again.

Oh ya, i have to lose like 5kg. Shld check my eating habits well now on.

This is the target.

US trip: viva las vegas training

Tue 29nd Sept: AM- 1hr easy jog on track.

Had wanted to do something hard before my departure.
Thought twice after not feeling too good.
Still recovering from Sunday's session

Wed 30rd Sept: AM - 1hr easy jog , exercises

28hr flight to US. stuck with a crying baby.
Had dinner and knocked out.
Ran the next day.
Wasnt feeling too good. Could be the slight altitude and very strong winds.
Running is really difficult.

Thurs 1st Oct: AM - 1hr easy with strides

The strong cold winds is really pissing me off
Imagine throdding down slow down hill and after uturn, u are pushed uphill by the wind!
The sand n wind really makes running v difficult

Friday 2nd Oct: AM - 40mins jog with strides

Sat 3rd Oct: PM GYM workout with 25mins tempo
had a late night.
too stressed up that i went drinking rather hard:
3 glasses of wine, 1 glass mojito, 3 shot of lemon drop , 1 shot of vodka, 2 glasses of beer
Ran in the gym, its $%^%$ expensive, USD 10 per usage.
I was too pissed with the outside conditions.

Sun 4th Oct: AM , 1 hr easy jogging
Last training prior to departure back to SG.