The Marathon Dream

3rd Try

2010-06-04T23:55:00.000-07:00

Just registered the annual Dec Singapore Marathon. My 3rd Attempt for victory.
Wish me luck as Mr China embarks on another amazing journey.

Current conditions

73kg
Just recovered from my knee injury since Feb HK marathon
doing 50-70km weeks for 2-3 weeks

Just some initial targets and analysis.
I do not have speed, my fastest gulat-est 400m is probably about 60s
But I can run at 80s pace for 5k. That should put me in the top range of endurance.

In layman terms, I can power at sub-maximial power for long periods....
Therefore, if i can improve my base speed or power, would i enjoy immediately percentages of improvements?

Key for these 2 months:
1. Steep Slopes
2. Plyo
3. Wts/ rapid reps

Will do some tempos here and there, but the emphasis should be the above.
However, power has weight at its denomination, so..... no more food... arrrgghh...

the last waltz

2010-01-22T16:12:00.000-08:00

its been a long time coming, but a good time.
looking back , it had been enjoyable.
but with this sudden work appt, i may be relocated, first with a 3wk travel.
It would be impossible to train. this trans alantic travel....

today might hav been one of the last few races after such a gd build up.
had 1-2 yrs of gd training pieced together.
had intended to hang up long ago after SC, but you came along.

I dug out my red racers, dump them away after the mara
for 1 last dance....

1st ACM 3k

2010-01-17T21:49:00.000-08:00

1st time attempting this distance.

Would prefer the 5k, cause of my "life long" dream to run under 17min.

Been coming to a gd 8 yrs?

Shld have been in shape if the race is a mth away.

Decided to settle for the 3k in view of prep for the 5k.

Not ready i told myself.

Took a long bus ride. Had a late night. Slpt at 2-3am and awoke by 730am.

Sneak in some nap before e trip.

Thought i can hav some emo self reflections along the way.

Was packed and sat infront of ahpeks cursing the gahmen.

Soon, some baby came onboard and cried.

The curse of the crying babes followed me fr SIA to SBS.

Changed to 100 and end up where i was last night.

And finally to MRT, took near to a gd 2hrs to run 10mins at a race. Not so smart.

Rained slightly before the race before the temperature heated up real badly.

Quite warm before the race started. Didnt really do enough warm ups.

Because of some stupid officials that insist i do this n that.

Didnt do as much strides as I wanted to.

Knew someone in the race that I hav to beat. ahead of me at the marathon. damn it.

It was "blood lust" in my mind. I must WIN.

Focused. But had my mind somewhere else....

bang! the race went off.

Settle into a gd position. Sprinted off.

Strategy was to start fast and see if anyone dare to keep my pace.

Simple: Start fast, suicide pace and HANG in there.

Watch the big clock, thats the best thing that SAA did compared to the past.

Will be abt 32s at 200m, eased off to cross it at 36s, quite in the range i wanted to.

Leading the pack but by the 2lap, someone overtook me.

Was something against my strategy. mistook some backgrd cheerin for his identity.

SHIT..... i told myself.

1st km in 3:10++

still in 2nd place.

Pain......

hyper-ventilation as i grasp for whatever air i could.

The savious moment came when i saw: 4laps left... hmm... not too bad.

with 3laps left. I close up the gap and over took him.

The plan work as I rounded up my "final kick".

Lack of speed forced me to adopt this long 800m kick fr home.

Very pain drive.

"GU LAT" - i term it.

By the time i picked up, it should not be an issue for victory if i am still in the lead.

I was still in the lead and drove on at the 800m mark.

Anyone following me would be a battle of who can take the pain better.

Collapsed at the end with timing of 9:46min for 3k in 1st place.

Was in so much pain tt i pull out some blades of grass at the field. haha

U would have been proud of me.

40mins easy recovery jog was painful as i throd on.

It was a gd run. felt great, but my form is still all over the place.

Need to work on it. But i tired. However tis maybe the last connection left.

Training Concepts

2010-01-13T00:17:00.000-08:00

From the aftermath of SCM, there had been plenty of questions going ard on "how to train".
There seemed a need to enage a coach (though not a bad idea), try some sophistical , complicated training manual fr some where or try someone's 10wk prog, etc....

In all, i believe each individual is different and thats when art enters science's realms.

One key that I believe in, is to provide a general structure with sound concepts for the athlete to work on.

on general structure, we can simply follow this:

Hard - Recovery - Easy - Rest

This would be a cycle anyone can follow no matter what.
Flexibility would be combination of the recovery and rest to 1 session instead.
Depending on ur wk's schedule, etc.

Hard - for me, there's no need to enage "sexy" intervals or watever there is. Just run a hard 20mins. Let your body tell u how hard to run and not a watch. Each day's condition is diff and just let it come to you.

It can even be drills and strides. Just train hard when it requires to. Or Hills, or whatever.

Recovery - it would be a moderate CONTROLLed effort. Knowing that u can push harder but just control it knowning that u had a tough session the day before.
Normally it can be a 40 to 1hr run/ or strenghtening/drills, etc.
Just keep the effort within

Easy - as it suggest, it would be a enjoyable session, just enjoy the run, etc. 40mins jog, swim, etc

This is a cycle of hard to stimulate adapation and recovery to let ur body recover n improve better than the earlier cycle.

Its been a while coming......

2010-01-11T22:24:00.000-08:00

Havent been updating.
Life has been rather filled tt by the time i reach home, its drop dead.
All those conference calls and working in diff timezones is messing me up.
In addition to my insomnia issue, i find it really hard to slp after a long discussion.
Isnt the best thing to hear just before bedtime - long complain fr customers/reps....

tried a hill session on wed?
that went terribly wrong.
there's sharp dull pains to the chest, congestions and difficulty breathing.
Each rep is getting worse. 2nd time that such attacks occured.
Call off the session after the 4th rep. Usually i hit abt 10.
Had to do a slow jog n walk for 20mins before resuming a 40min easy jog.

Took the next 2 days easy. single 40min session and total rest.
Comes with experience..... i am getting old when i seem to know when to rest.
haha...

Sat was AHM team's AGM...
Did 20mins , 10mins , 10mins on the roads.
Started way too fast as some of my mates followed me.
It was really painful.

last 10mins are controlled on grass. took it easy.
Its a great session.
Ate 3 slices of Mi Jiang Kue for lunch to tea break. It was overkill.
haha..

Sun did a great 26km run.
Great morning run that didnt even felt like it.
Had kek for company as we pushed hard.
my favourite 20k route is available again via a special passage.. haha.
the route to pierce is really beautiful. and the cold breeze in "air-con route" is superb.
I can do this forever.
Returning back , we caught a runner that stuck to us.
I went hard to drop him but he gamely stuck real close.
It was a gd run.
Kek, unexpectedly surge ahead at the last km. Wonder where he found the gas to do it?
I had to go into anaerobic sprint to follow.
1:28 for ~20km
Followed by another relaxed 5-6km, total 1hr 55mins.

Bday lunch that lasted too long gave me a v big headache by the time i get back home.
it was cracking.
Slp and Swam latter in the day.

Cynical Running

2010-01-06T18:04:00.001-08:00

Duno when I decided to adopt this crazy running method of mine.
But I decide to run myself to the ground as often as possible.
It starts with a slow throd but I would break into "hyper - ventilation" mode by the end of it.
As if it is not enough, I would add in another shorter session to max myself out.

It seems that each lap is challenging me, like what life holds for me.
The pace may not be fast, but effort wise would be 101%.

Life feels lighter after all these when I collapsed on the track, absorbed into loneliness of the night to stare at the stars. Such simple things that i enjoyed now and then.

Pushing myself to the limit, fighting all the pain and sensibility reacting to tell myself to stop, going at that intensity........ tells me that I am still alive. I feel pain, its real.

I run as if the soul hated the body to wan to get out of it.

Hope my insurance agent is not ard, if not, my premium would skyrocket.

3k coming up. I want to win it. against small sch kids. well, i never run nat schs before, 12 years later, reliving it. Nothing wrong rite?

A new Begnning....

2010-01-03T03:11:00.000-08:00

been in a confused state of denial for some time.
Tucked my failure some where.
What started as a dream , carried on to be a journey.
One of which i learnt so much to benefit from.
Wouldnt have done it any other way.

thoughts of giving up were everywhere.
my family also asked me to move on, stop tis nonsense.
Well, I could be a jogger and focus on something else, like my career.

However, yesterday, i made a promise.
that i will continue as long as things permit.
maybe it is one of the ways that i will get to see ya.
And when i do, it shall be at my best and nothing else.

today was a 10k time trial. Out of shape n out of training.
I just ran. without fear, without anything.
It was enjoyable as i thought abt it.
targting sub 40mins, but it was close , 40:03. 3 s
Damn.
beat tony for the first time in a distance more than 5k.
it was a sprint finish at the end of a slow race for him.

But i ran my heart out. Like i promised. gd to see ya.

next up.
targets are sub 10 for 3k in mid jan
and breaking 17 for 5k before Q1.

time for some serious running.

D Day

2010-01-03T02:54:00.000-08:00

6th Place , 2 hr 58min

to add insult to injury, missed 5th place by 2s.

Extra 500 bucks.... not that i care too much abt the dough, but the thought of sharing with my family to make them feel a part of my running....

the day the dream ended.

It has been near to 1 mth since i revisit this site and of course my failure.
i had place it somewhere locked up to aviod it at all cost.
Cant describe the feeling when i wake up on sundays. memories of goin for training so hopeful.
argghhh.......

It didnt help with careless comments fr everyone.
What? just below 3? U running? wat? u wan to win? HAHAHAHAHA..... why are u doing this?
how are you going home? Run? hahahah.... All in my FACE. Right in my FACE.
There wasn't any sympathy.

Its painful while i grinded through those sessions.

Lookin back at the race.
I started comfortably. Wanted to stay within sight of my competition. The key was to stay within reach until 20k. Then run 20 -25k with Ben before breaking him at 28k mark. Thats when i have my super sweet drink.

However, the screwed up was that Ben was already in vets. by 20k mark, I realised the pace was slow. Asked him for the time, 1hr 28min. SHIT................
Overtook and carried on.

My division mate wacked me for a short lead. Last year, i hit half way at 1hr 26min. 2 mins slower despite fitter. WTF i tell myself. Getting very worried by then.
For the marathon, once the momentum is lost, or the tone of the pace is set. it would be hard to turn it ard.

Stuck to my plan and wacked from 30km point on. By then, it was too late in the race. As i painfully tried to catch anyone in sight. There wasn't. It was pure disappointment to have that pace that late in the race and realise the whole world is away.

it was a sprint finish for 5th spot. Winning it could have made the pain lesser. but failed again.
2s.

2 unexpected finishers were ahead. one of which i never heard of. Shit happens. Life goes on.
"this too shall pass".......

1 more day to D Day

2009-12-05T02:14:00.000-08:00

It has been a long journey.
Ever since last year's poor effort, i had been determined to make things right.
As in if i "lose", i shld go down fighting and not crumbled to cramps ,etc
It was a "boo-boo" as i felt lost walkin in the sea of pple telling myself it was not meant to be.
And it was with 10k more to go, where i make the last surge to drop the competitor to go in 3rd place.
The script would have been that i built on it to get on the podium.
But i falter.....

this year had plenty of ups and downs in the training.
Through this tough discpline, I had learnt alot more and grew stronger.
Pushed myself harder and have some transferrable skills to bring to my career.

Never build fences around urself. Be open to new things and ways that could bring u further.
There could be various aspects for improvement and you have to be balanced.

Attended a talk by our local elites abt training camps in japan that have amazing runners.
though i admire them that much for running those damn fast times, i have question if they do it full time or like us having family, jobs and bills to pay?

carbo loading sessions had been great. it is really down to tomorrow now.

I am ready.

3 more days to d-day

2009-12-03T00:27:00.000-08:00

Its been close to 1 year. Dreaming and training to "undo" my previous year's bomb.
However, things arent suppose to be a fairy tale. Competition is stiff.
Marked out probably 10 potential 3hr runners inclusive myself.
And I believe on the start line, at least 6 of us are capable of sub 2:50.
With Mok takin part, my chances really winning the event is dim.

However, I will still try my best, to justify the hard work that i placed in.
3 more days. Its getting rather nervous for me. enjoying the extra time and freshness from the reduced running.
But the diet control part is rather tough. worse than the anaerobic session with james. haha.

Training has gone as per my previous post. Except that i switch the rest day to Thurs, today instead.
Have to get in the rest early to prevent accumulated tiredness.
Been feeling gd n light in my runs.

Monday's tempo was ok. But the start wasnt. Full of nerves as i jog to the track......

NB had kindly provided me with a new attire that I thought looked pretty cool n gd.
But it cant be the shit that will kill them all. hahha...
Decided on the light and thin RC130 red racers.
Hope my quads and calf will hold out well.
It was a choice btw 769 n 130. 769 was my initial choice but abrasions on the heel after long sessions..... make me revert to the only available 130 racer.

Carbo-loading session will be at Kushinbo, target: 50 pces of sushi. hahaha...
lots of rice and noodles for me.
Bro will be giving me my drinks at 10 and 30km point.

it has been a long journey and i had enjoyed the training process.
its sunday then.

Trainings 39: 30 Nov

2009-11-29T17:55:00.000-08:00

Hadnt been updating. It has a been a great long wkend. Catching up slp n mileage.

Wed: AM: 1 hr easy
: PM: 30 lap swim + 20mins jog home

Was rather tired on Wed after tue's session.
Seems the "anaerobic burn" took more than i expected.
Rather reluctantly dragged myself for the swim in the evening.
But the session turned out fine.

Thurs: REST. (finally)

Fri: Long RUN: 2hrs continous, 30mins hills, 20-30mins cool down jog home.

Seems that I enjoy planning my 3hr run "attack" as per the last 2 wkends.
This time around, i decided to combine it with my hill session.
Doing my last long run on friday allows me more time for recovery.
Discovered that I need plenty of slp after that, usually the Sun - Mon rountine leaves me drained.
With the Long Wkend holiday, prefect timing.
2hrs run at steady effort is to get used to running at the same momentum for long periods.
Thereafter, when the legs are screaming for rest, I will hit myself with some hills.
Isn't that perfect training? To push urself when legs are drained, specific to marathon running.

Start from home, 10mins warm up, jog towards ECP first, U turn after 20mins, then ran the last 10km of the marathon route. Did another loop and ran part of the starting portion of the route.
End up at the Republic avenue hill in 2hrs.

Washed up slightly before hitting the hills. The temp that morning was high, getting dehydrated.
I had hid my bottle of water in here n there, so it has been an hour before i had anything to drink.
Tried Hammer's latte drink..... rather interesting. Seems to have starbucks on the run for me.

Did about 9 reps of hills. felt ok and gd. But on the way back , got into a dizzy spell.
Think the heat had gotten into me. Drank plenty of water and slowed down to a throd.

It has been a gd effort, finishing probably 30-35km of running at its only 9am!!!!!
The whole day ahead was great.

PM was a slow swim of 20 laps to cool myself down. Water isnt as cool as i hope to be.

Sat: AM: GYM with Bro
PM: 10.5k jog at MacRitchie

GYM was ok in the morning. Legs strained.
Discovered a great 3.80 sgd hair cut centre. Amazin price and quality.

PM was the MR25 social event. found it weird to head to MR and not run.
So i incorporated my run with the dinner.
Luckily i did as it started late. So after my run, it was perfect timing.
Ate abit too much.... carbo loading a week early? haha..

Now weight is at late 67kg. Didnt meet my target of 65kg.

Sunday: AM: 30lap swim + 10k jog
PM: 5k jog + exercises + strides.

Wanted to go for a long slow session in the morning.
gulit riden about my "carbo loading session" in the evening.
It was a nice effort. Comfortable.

PM, woke up from a "power nap". Weather was great indoors.
Lots of wind and rather cooling. So i was fooled to start my evening session earlier.
Headed to the track at 4pm. It was burning. No sun soccer sch kids to entertain me.
Jogged on the grass for 10laps, did some drills, then my strides.
About an hour before i reach home.

Trainings 38: 25th NOV

2009-11-24T19:52:00.000-08:00

Mon: AM- Easy 1hr w Exercises
PM - Easy 1hr (didnt felt easy at all)

Decided to skip the usual gym session on Monday morning.
Wanted to be fresh for the super sets with James on Tue.

Slpt a gd 9 hrs on Sun evening. Didnt have my afternoon nap.
Disrupted by a tele call.

Morning session was great. Held back so that I can continue more in the PM.
However, the PM session wasn't that easy.
Decided to go via time rather than count the rounds.
Finished with 6 strides.

Tue AM: 5k easy, drills, etc....

Morning was a wake up session to burn some calories for breakfast.

Decided to take a half day leave for the rest.
Didnt feel gd at all despite the gd night rest.
Zonk out for 2hrs in the afternoon, almost couldnt wake up in time.

James proposed a 400-800-400 x 3 session.
The worrying thing was the (max) on the 400m to indicate the pace.
Upon his arrival , there was additional shock when we were told there was no rest inbtw the 400 and 800.

Wore my spikes for this session. Felt weird. but I need all the help i need.
1st set was conservative, followed james a few steps behind, careful not to hit the anaerobic zone and turn this session to a pure "400m time trial" and walk home.

72s comfortably as we settle down for the 800m. Intention was 5k pace, which shld be 80s/400m.

The sudden decline in speed resulted in "fainting" spells for the 1st few metres as we try to recover and run.
Tried to cut james but he spd up everything i attempted to. I too have no energy to wack it out.
800m done in average 84s/400m.
The last 400m was about 75s as we finished together.

Average 4mins rest before we hit another one.
2nd set, james was breathing rather heavy as I comfortable took over the 800m set on the 2nd lap.
Same timing we did, 5:15 overall.

Last set was a killer, James was dying by the 1st set while i sat behind him.
Slightly slower at 5:18 overall.

Summary:
400 - 800 - 400 (72, 2:48, 75) x 3 , 4min break in btw.

Jogged back home and my adventurous attitude got me lost again. Ended up in scotts rd, then at rochor beancurd, was really rather tempted to get some of my fav beancurd.

It was a great session. can feel the burnt i wanted to as I grinded out the session.

Training Principles: The Final Countdown P2

2009-11-23T16:32:00.000-08:00

ok. Most of the work had been done. Just left with "maintence" and a few key sessions.
Here would be my plan for the last 12 days of training.
Its fast, 12 more days to "un-do" the poor race of last year.
Still could rem the shock i had on myself when i slowed to a walk.
Asking myself this is not suppose to be it, lookin ard the huge crowd didnt helped.
Just lost in a sea of pple confused.... perhaps a bit too dramatized, but it was all emotions coming in at the same time.

The Plan:

Tue (today) : Super Sets with James, anaerobic session for final VO2 max push for efficiency
Wed 25th : Recovery, AM will be easy, PM will be swim + run
Thu 26th : REST
Fri 27th: Being a holiday, Would do my last long run. This gives me enough time n buffer to recover. Target, 2 hrs steady and end with a 30mins hill session.
Sat 28th: AM- GYM, PM-Recovery
Sun 29th: Recovery , TBD
Mon 30th: Tempo 20mins
Tue 1st: Recovery
Wed 2nd: Hills
Thurs 3rd: recovery
Fri 4th: REST
Sat 5th: Easy Swim , jog
Sun 6th : D Day

Doing the unconventional way. Doing my hills at the last bit of training. Seems that hills increase my efficiency, hence i am leaving to the last bit for the final push. Moreover, it is a non-timed session removing any stress/pressure.

Training Principles: The Racing Spirit

2009-11-22T22:49:00.000-08:00

Something struck recently.

seems like the mentality and ability to take it to a hard fight isnt there, or maybe not as strong.

in races or even trainings, i give up when the going gets tough.
during the onset of pain or "sick feeling of death", i give up.

This is especially true during last thursday's workout.
Which i am sure with a bit of more determination, i can make it work.

But with the pain coming in, i was rather shocked.
Didnt expect it, just wanted to comfortable finish it.....

Upon re-examination, discovered that i wanted to win easy.... which will never happen.
Or train easy n be fast. If it is tough session , bloody hell prepare for the pain.

Time to tune myself up for the race.

Trainings 37: 23rd NOV

2009-11-22T17:46:00.000-08:00

Fri AM: 1hr easy recovery
PM: 30 lap swim + 20 mins jog back

Morning effort was slightly difficult due to the lack of rest the night before.
Decided against "counting laps" for just going by timing and enjoying the morning run.

PM swim was great, the cool water really relaxes the body. Jog back home for dinner with bro's friend. Sat around to discuss about everything under the sun. Great session.

Sat AM: 1hr , 10.5k easy at MacRitchie
PM: 30 lap swim

Decide to have a change of venue and met up with ben for the morning run.
Started a bit late but it was ok. Gd comfortable pace for recovery jog.
Did some hill strides thereafter.

PM swim was another relaxing session to prepare for Sunday's mega effort.

Sun AM: 15k time tempo in middle of 3hr Long Run.

It was a dress rehearsal for the race. 2nd time doing the "ten year series". Woke up at 430am. Had breakfast and headed out at 540am. Slow jog as warm up to B1 carpark, took 30mins.
Hid my water bottle with the hydration drink. stretch and strides about another 20mins.
Then it is off for my 15k run. Didn't do that well last wk. too slack. So I was determined to make amends.

Target was a minimum of 4min/km pace (marathon pace)
1st 500m was 2s off, 2:02min. But it was a warm up as I slowly pick up the pace.
By 7km, I had a slightly 30s "lead". U-turn at 9km point was still 30s as I grinded in for the last 6k.
It was a hard 6k as I tried to stay relaxed but fast.
Made a dash for the last 500m and clocked a 57min flat.
Thats about a 3:48min/km pace - similar to my AHM pacing.

Could have been faster as I ran on the cycling track, slightly longer with the loops, etc.
In addition to stoppages at the toilets for drinks.

From the positive side:
1) It was a gd effort as I felt the burning sensation and sick taste of lactic.
2) This should induce adaptation for improvement, that means going out at 4min/km pace would be easy?
3) This effort in at my already 100km week shld be an excellent effort, that means given the rest, my legs will be fresh for faster pace?

From the negative side:
1) 3:48min/km pace is my AHM pace for 17k. that means no improvements since AUG?
2) Didnt felt as easy as it shld have been.
3) With this, i have to add another 3mins and last 3 times the dist, can i do it?

Settle into a comfortable pace for the next 3-4km back to my water bottle for the much needed hyrdation.

Next was a comfortable LSD pace for 10km to sum up the day's effort.
As there is still a good 20mins left, I did about 5-6 strides. Idea was that after 2hr 40mins of running, the legs are tired, what better time to train and induce strenghtening than now to push them for some strides?

Thereafter, a slow jog home....

Controlled my diet after that. controlled eating. It was a nice way to spend my sunday. Back home, stretch, caught a movie, nice lunch .....

Evening was a easy 20lap swim with jogging to n fro , a good recovery.

Its near.

Training Principles: "Running By Feel"

2009-11-19T19:52:00.000-08:00

http://running.competitor.com/2009/11/features/exclusive-kara-goucher-interview_6885

Trainings 36: 20 NOV

2009-11-19T18:15:00.000-08:00

Wed AM: 1hr easy
PM: Rest

Didnt slp much the night before after the tough session on Tue evening.
Lay in bed from 10 till 12am before knocking up and waking up at 4.
From then it was a half-awake messed up slp.

Didnt get to the track but instead took an easy jog on the grass patch in front of my house.
It was soggy, hence i ran on the road instead.
Just a easy strolling pace as I fight the giddyness......

Was glad when it was over. Reminding myself that this is suppose to be recovery, Re-enforce yesterday's trainings.

Thurs AM: REST
PM: 800s, 5k pace VO2 max session.

Knocked out for a good 9 hours the night before.
Woke up refreshed. Took another half day leave to further rest my body.
Felt recovered and good.

Been raining the whole day. Reach the track to find it empty.
Didn't bring my HP, hence didnt know what Mau n Steve were warming indoors.
Waited for an hour before deciding to do it on my own anyway.

Then they pop out. So i had to hit a very fast 15mins warm up to start the intervals.

Target session: 800m x 8, 80s/400m, rest 100s
Actual session: 800m x 5, rested 5mins, then 800m x 2

This session didn't felt as easy as i hope for.
Perhaps i wasn't prepared to fight tooth and nail to nail this one.
When the tiredness came in, i gave up.

Shld have done the 6th set as a row to complete 5k of running.
Or I shld have done the last one for a total of 8 sets.

Didnt feel that good with this session. Didnt get the burnt feeling i was lookin for.

Trainings 34: 18 NOV

2009-11-17T23:53:00.000-08:00

Mon: AM - GYM
PM - 1hr ++ easy

Wasnt really that gd. Caught the show until 11pm, slpt at around 1130 and woke up by 545am.
Seems not enough in view of the Sunday's efforts.
Was rather dead.

Evening session was a "pull through". Didn't really feel like running. Bit giddy to begin with.
But the weather was great. The after rain effect helped.
Decided to go via time rather than my usual rounds counting.

My calf still hurts from sunday's effort. Hope 2 more long runs in flats will get me used to it.

Bag was nearly stolen in my run. Realised it only i finished to find out the break-in.
Nothing was lost. "heng"

TUE: AM: 5k easy
PM: 1.3k x 10, 88s/400m pace, 40s rest

Still didnt feel gd. Giddy. Wonder if its the lack of food or rest of wat is it.
Decide to take the half day leave to rest. Was a concern for me due to low no of leave that i have.
But I guess this would be the period to use it.

Got home by 130pm and in bed by 2pm.
The afternoon nap work like a miracle. I akin it to like playing Computer games getting a full potion of life. Woke up at 4pm totally refreshed.

Got to CCAB track by 515 for warmups. Steven, Ben , ZR joined me for this session.
It was a great workout. Felt much stronger than last wk as I met all the timings comfortably.
It was threatening with a huge downpour with lighting etc.

Ran home after that as I wanted to do a long cooldown. figure tt i can combine it with a run home.

However, lost slp in the night. didnt slp until 12 and woke up at 3 , 4 am.

Woke up for an hr of easy run in the morning. Felt i didnt slp at all. terrible headache while i rush to work to take an early conference call.

Not that easy.

Trainings 33: 16 NOV

2009-11-15T18:59:00.000-08:00

Sat AM: 10k easy ECP
PM: 30lap swim

Woke up rather early on Sat after a great night slp.
took an easy jog , really easy effort to cover about 10k.
Did some exercises before heading back.

Sat down to read the papers with bro, very great way to start the day.
Took a nap before lunch and went out after that.

Afternoon was a swim, again, the water is rather cool and really great for recovery.

Sunday: Long RUN with a fast 15k segment

the intention is "specificity". Hadn't been running too much on flat roads using flats.
So with just 3 wks to go, it is about time to hit it.
Understand that my legs doesnt really respond well after such trainings.
Not too sure why, but my quads and calves will hurt very badly after hitting the hard roads with flats.

Possible explanations:
My biomechanics as a forefoot runner that causes plenty of exertion on the calf.
Not used to the impact. (strenghten my quads thru gym, they handle it well).
Flats have a lowered heel cushion, causing extra extension of the muscles...

Therefore, to counter this:
1. extensive stretching of the calf
2. alternate days of calf raise exercises.
3. bounding plyo to exercise the calf
4. Specificity training, 2 more sundays of long runs with flats on hard roads for adaptation.

Hope it works.

Woke up at 445am to do this session. Key was a light breakfast and head out in an hour. Dun wan indigestion and also didn't want to meet the sun/heat. Jog easy to the start point. Stretch, warm up.
By then, 30mins have zoomed by. Longer than I expected. Took another 10mins to warm up before starting. Intention was to do a hard 15k and then another 10k to add up a total of 30k.

the 15k felt ok. but it isnt as fast as i hope it to be. I was feeling fast though... had to spd up to meet the minimum 4min/km pace at the end. Think i end up hitting 59mins for 15k. not that great.
Abit disappointing, this session and the thurs one hadn't been running as fast and comfortable as I shld have been..... could it be the mileaage that is killing my legs?

Cool down for about 1k before deciding to pick it up again for another 4k? after that, grab my water bottle for 10k of jogging. The weather was execellent as i hit the grass. My legs were hurting by then. However, there's a fresh feeling as I wanted to pick up again. But restrained myself to progressively adapt.

Slow jog back home and ard 33k is done at 840am, total 3 hrs of training. Feeling very gd as I slowly wash up and cook my breakfast.

could i do this forever?

Trainings 32: Nov 13

2009-11-12T19:13:00.001-08:00

Thurs AM: REST
PM: 1.3km x 10 , 88s/400m pace, rest 40s

Wasn't that fresh despite the rest.
Not slping that well, giving in to family time to catch some tv dramas together.
Perhaps also due to our latter than norm trainings on tue.
Need some time to "settle down" before heading to bed.

Weather was great, cool and just after the rain.
The basis of this session:

marathon timing = (half mara x 2) + 8-10mins

Therefore if i am targeting a 2:45 marathon, my half mara shld be 78.5 mins, 1hr 18mins

So this session's pace would be aiming at half mara, since with rest in btw and doing a shorter distance, i shld be able to do them faster...

Hence, the target is 88s/400m, that would be 1hr 17mins for half mara.

initially, 88s doesnt sound that difficulty..........
but it is something that i hadnt really been doing. most of my intervals are ran at max efforts, or as hard as i could ,etc. Seldom had I attempted such high volume work.

This is a pacing / LT session to let my body adapt to the strains.

Target was initially 15km, but at the end of it, felt really tired. my 88s felt like a 76s effort.
Steven was great to be around to pace me. he was doing 1.2k jogging 100m ahead in 1min.
So my rest time was reduced to 40s.

The first few reps felt surprisingly tough. Not sure why. Perhaps really not used to it.
Patience........
Then i felt gd again and i felt tired again. I feel the emotions ride akin to a race.

Its a gd session, tougher than i thought. Did another 9 laps of jogging cool down on the grass.
Could have covered up to 20km in this session.
Great dinner at home waiting for me, but the tom yam milky fish soup didnt really sit well in my tummy thru the night.....

Fri AM: 10k easy
PM: 30 lap swim, jog home.

woke up feeling ok. dragged myself to throd through 10k on the grass.
caught in the rain half way through. it was refreshing and welcomed.
How much i could have done if my working hours are at 9am instead.
I can increase the duration and add in the KMs....

Late conference call tonight at 2am. Argghhh.....

Trainings 31: 12 Nov

2009-11-11T18:56:00.000-08:00

TUE: AM: easy 5k, exercises, drills, etc
PM: Aerobic max runs, Tempos: 25min , 10min , 1.2k, lap jog in btw

Morning run was gd. Always gd to do slow jogs with no pressure.
10laps on grass while catching the sunset.
Reminded myself to control it for the hard session later on.
My quads n hams were rather strained

Evening tempo was gd.
Felt fast, didnt really know wat pacing i was going.
But i knew i was dying at the end of each one.

This is allow me to run at "max aerobic pace" for sustainable period of time.
It should build adaptation and reduce lactic onset.

Thereafter, i did 8 lap jog on outermost grass ring of the track.
Should be adding up to 18k in all.

It was a great session as I felt my legs flat out after that.
It is those comfortably tired session... and knowing you can do abit more and recover too.

Wed AM: 10k easy
PM: Rest

Surprisingly I was rather fresh on wed morning for the recovery jog.
Pace is very slow i guess, but enjoyable.

Training Principles: the final countdown

2009-11-09T21:47:00.000-08:00

this is the final period of training prior to the marathon.
as discussed, i am timing my peak much later, or just before the race.
It is a risk to take......... as..... "what if it doesn't happen?" and u cant do any adjustments.

At the moment, things are looking so far so gd.
Fingers crossed.

Gd comment from my pal that i shld practise my exams.
Therefore, I will hitting more endurance trainings.
This 2 wks will probably be my hardest in terms of volume.
But i had learnt to take things easy when it calls for it.
Doing my easy days at real easy pace felt gd.

Lets see what is left for me to do, or my key sessions:

1x VO2 max: 800m x 8, planning with mau
1x Anerobic workout: not too sure wat, plan to join James at CCAB
2x long threshold marathon practise runs: each sunday at ecp
1x long run, 30k or 3hrs

The rest would probably be tempos or 400m strides etc.

Other than that, things to prepare:
1. keep the weight lost prog: it is sure hard to control
2. practise running on hard surface with my thin shoes (adaptation)
3. race drink prep, need power-gel+isotonic drink mix at 2km mark... how i do that?

Trainings 30th : 10th Nov

2009-11-09T21:39:00.000-08:00

Think i begin to settle into a gd training program and pace.
It is gd to feel that with just 3 wks worth of training to go before D-Day.
However, I am going to be very careful and balance out things well.

Though not feeling that tired, probably will plan some leave to catch up naps.
But.... i seem to enjoy the rush and fulfillment somehow....
Experience had shown that with too much time on-hand.... the mind drifts.

What i could do is with a latter working hour to catch up on slp before the morning training.

Mon AM- GYM
PM- 25laps lane 8 comfortable

Morning gym session was ok.... didnt get enough slp the night before.
Tossed and turned for a gd 3 hrs from 9pm.
Caught 1st half of the soccer match btw Man U and Chelsea... it lured me to bed.

However, was awoke at 3am, etc... wasnt a gd rest.
Was giddy n blur, thinking about taking a half day leave to nap.
But rem the same feeling last wk, so i just hang on.

PM run was ok. Did 6 strides after that. Felt ok. Dinner was enjoyable as i stayed on to watch the TV with family. That is time well spent... but i maybe paying for it now.... missing tt extra hr of zzz...

Race: New Balance Real Run 09: 8th Nov

2009-11-08T19:56:00.000-08:00

Wasn't too keen on this race initially, But thought better of it to serve my sponsors.
The place was a turnoff if i hadn't got any transport.
But lex was really nice and kind to offer me a lift.

We reached rather early and I begun my usual rountine to rub some energy cream.
Doesn't know if it works, just treat it as a pre race massage to loosen up.

Rest the night before wasn't great.
I had loaded up on the chillis. Friends that knew me understands my extreme taste buds for chillis.

Lunch on Sat was tom yam with added pepper, chilli , etc, etc....
Was actually thinking about Mee Rebus..... i love Parkway foodcourt's MB.
But thought the better of it .... due to calories....... would check out the actual fact later on.
Another list of "food to eat after marathon"..

Dinner was great. Caught up with my friends as we hit Blk 85 bedok.
Load too much of the frog porridge with sichuan chilli.

Tummy was burning and rumbling at 12am when I tried to sleep.
Was visibility tired n dozing off but the churnings were too much to take.

Continued through to the mornings....
Not a gd sign as the toilet queues were really too long at the race venue.
Had to be creative and do my warm up while being in line.....

Left with around 20mins when i got done with the toilets.
By then, another queue had formed: the race starting queue.
Abandoned my usualy warm up rountine and headed to do numerous strides.
Didnt really "get the feeling", not too sure if it was the anxiety, tiredness or tummyaches.

Decided against using the special pass to get infront. Shld hav done so.
I climbed into the fence and wait like the rest.

By the time of the race start, i was really rather far behind.
As I hadn't really warmed up properly, took the first few KMs to run through or...
What i call "let the race get into you".

Reminded myself that this would be part of the marathon build up trainings that i would do.
Even better that i had such gd company to do it with.

Watched the competition unfold from the back.
Ernst unexpectedly shot to the front. Lex was close. Tony shadowed Gek.

I was really in need of salt. Cant find any isotonic drinks during my warm up.
Rather paiseh to ask strangers to have a slip. So I have to stop at the first water pt for the drink.

The 1st 4km of trails was demoralising. I was tumbling thru those sand/mud terrains.
Didn't really like it.....

By the time we hit the roads, I was more or less properly warmed up.
Proceed to hit a good momentum as we hit the ECP connector.
Relatively straight in and out route on the roads.
Nice place to hit a gd timing.

Caught mok, jas against the kenyan.... amazing pace they were going at.

At the U-turn, abt 8km point, i started to catch up with the race.
Caught a few runners and begin to target lex.
Could see that he started too fast and begin to feel the effects.

Hit the beach portion with him and ran just a step behind.
Was rather worried at the beach portion.... but it went well.

The last 2km back was painful, a very very long straight route ahead.
Seems never-ending.

Finished strong with a timing of 57:40mins.

Thought it will be good for a top 10 finish.
But alas! just out of it at 11th. damn............
using this same timing, it would have been 5th.

Happy with the timing and effort, but placing...... haiiii
Did a slow 10k run after that to make it a long run day.
4km in and out of the trails. Lucky to have the water points still in tact.

Afternoon was a 30lap swim. Water wasn't as cool as i hope to be.
Felt gd in the swim.

Couldn't slp at night. have to recover properly.

Trainings 29: 9th Nov

2009-11-08T19:53:00.000-08:00

Fri - AM: 10k easy on track (i really love these sessions)
PM: Swim 30laps + jog home

Evening swim was great due to the cold water.
Had a gd rest in the night and woke up early for my Sat, pre race run

Sat - AM: Easy 10k to ECP

Skipped the evening session to hang out with my friends.
Morning jog was gd. very slow and easy on the grass.
Did some strides after that. That will be the mainstay of trainings now.

Trainings 28: 6 NOV

2009-11-05T21:42:00.000-08:00

Thurs: AM rest

PM: 600m x 10 , rest 1:20

Decided to hook up with mau n steven for this session.
Had a gd slp last night, it was a knock out 8-9hrs.
Felt that i never have to wake up again.

Wasnt that sure about that session as the earlier wk's 500m didnt feel too gd.
But i was sure my body had recovered and gd to go.

Rained the whole day. But stopped just before our training.
Nevertheless, lane 1 was waterlogged. a worry.

Mau & steve did their drills etc while ben and i watched on.
The track was empty for the rain had spurn all the joggers away.

Mau set up a system where we will run at different points and still be running together.
TOo "chim" to explain here.

1st set was great and really comfortable. Thats before reality...
The session really went well. Average 2mins and resting 80 -90s.
the 1st 200m always felt great, then it is about pushing on.
Having very tight hams though.

All in all , it has been a great session.

1 month to Race day

2009-11-04T17:21:00.000-08:00

Struck me hard when i read fr the watch this morning.
6th Nov, exact 1 month + 1 day to Race day.
Time flew by and it is about time to revisit the ghost of last year.

Worrying thing is that i am not as fit as i wanted to be.
Not too sure if my theory of delaying the peak period is working.
But it is really abit of concern for me.

I am typing my thoughts as they come along...
This period of time had been a interesting journey as i revolve my life ard marathoning.
The "miracle" of each session as I pushed myself through what i termed as "impossible conditions".
eg. 25hr flight with no slp and hitting the road immediately.....

I had gone through period of feeling great and to the current status now.
Now, time frame is too short for any more drastic changes, I m just hoping for the best to come when i slam those lung bursting intervals....

Now, some other concerns:
1. Race day plans: go out fast at the start with expected competitors? Hang in there till the end?
The prob with this is that all the eggs are placed in 1 basket. no turning back.

2. Run my own pace?
Problem is that after 30km point. Aerobic fitness doesn't count for nuts. It is about your mental and muscular endurance. By then, my advantage is gone.
But then again, reserving a last bit will enable to catch up?

3. Trainings
I am never the sort that enjoys "practising" the race.
Doing race pace intervals, etc, etc.... I do not want to make it like taking an exam.
I enjoy the "new" feeling / experience....
But then again, perhaps i shld focus on that to improve further?

4. Weight
Darn, i am still at least 10kg heavier.
Time is running out.

Trainings 27: 4th Nov

2009-11-03T19:32:00.000-08:00

Mon am: GYM
pm: 12km controlled

Woke up in the middle of the night with a bad headache. Was a throbbing one as a result fr toothache. Didnt catch any afternoon nap after the 35k. Therefore my body is really screaming for rest.

Slp for probably only 4-5hrs and was bonked out in the morning when i hit the gym.
the rest of the day was dazed at the work place.

However, not too sure why, the evening run was gd. Took it controlled initially and pick up when i felt gd. 22laps on lane 8 plus 6 strides. Including run to n fro. The weather played its part.

Tues am: Easy 1hr
pm: Tempo 37mins + 1200m

Morning effort wasnt that great. Was debating to go to the track or cosy bay.
Settled for cosy bay which i regreted. Think i ended up doing too much, drained myself for the hard evening session.

Evening session was terrible. Couldn't really get myself in the momentum. Might have started too fast. Couldnt settle into the zone like last week. It was really all about hanging on and I do not think that the pace is fast. However, I still got that sick feeling after ending the session.

Did the usual 1200m finish off after that. Felt ok.

Wed am : 10k easy

Woke up to the nice morning air for a easy 10k throd ard the stadium.
Was going far too slow before picking up the pace.
Nice to have an easy day...

Race: MR25 35k Progressive Run

2009-11-02T19:23:00.000-08:00

Was rather looking frd to this run.
Thought my training session on tue for the tempo will be a gd sign for gd timing

It was a cool weather for the race, gd conditions.
Oliv sms me the night before to check if i am doing it.
He had finished ahead of me at AHM, 30k , etc
~2:56 for SCM 08

Lex was there, Jas and Mok too.
So it seems we have a gd pack to go ahead with.

Decided against my usual fast start.
Perhaps I didnt have it with me at all.
It was a conservative pace: 4:10 at the 4km northen loop.

We ran together and Mok and Jas with their superior lungs were providing the "radio support"
Running before Mok had the uncanny perception, "well , he doesnt look going too fast, n talking, so i shld be able to keep up...."

After venus drive and moving to the pierce gates, we broke up.
Mok n Jas went ahead (they warmed up.......)
Lex n Oliv
and me behind.

After taking longer than usual water breaks, the gap was too wide to catch up.
I was feeling hungry and dehydrated, so was determined to finish up my "power geled isotonic" drink in the 3 times passing thru the water pt.

Oliv was impressive to catch up with mok n jas. lex was within catchable dist away from me.
By then, reality had set in, this is a 35km run.... 35 km !!!!!!!!!!!!! And I still have rifle range to conquer, thats enough nightmare for me.

by the time we hit back to venus, there was no one in sight for me to catch.
at RRR (rifle range road), i took each hill as they come.
My shoes had worn off badly, no friction and rain made the mud hills very difficult to conquer.
I was slipping and falling, climbing those "impossible hills".

Then i saw Jas u-turn...... he got lost n decided to turn back
Next Oliv n Mok u-turned..... another lost sheep. they hadn't know the route....

I knew i had to finish the mud hills n hit the roads, how much to cover before a water point and u-turn indication? I have no idea.

Fr previous experience, it is rather long and I really pray it happen soon!

So i decide to continue onward.
But the time, my legs are already sore from all the climbs, on the roads on RRR, they are not forgiving, the 1st climb is a killer in itself.........
I told myself, "each hill as they come......."

Pleasantly, the U turn came sooner than expected. I mis read the map and thought it is like 3km ahead?

That gave me what i need to push ahead.

Then... the mud hills of RRR are waiting again. damn.....

Finishing that, i even slide down one of them........ , i head back to the norm MR 10k loop.
I picked up my pace and head back.
the muscular tiredness came back to haunt me, but it is me against myself.
Its that type of feeling where ur heart rate is low but muscularly, u arent able to move . "marathon feeling....."

last 2.5km at the 5km time trial..... pushed hard to go back.......
Finished with timing of 2:41 hrs...

Timing wise was ok ... not too sure how the route compared to the past one.
Just a bit disappointed that i couldnt kept up with the rest.
But effort wise was great.

Took another swim in the evenings, cool water was great for my recovery......

Trainings 26: 3rd Nov

2009-11-02T19:08:00.000-08:00

The countdown is on, final month till the marathon.
Time flies and it really seemed so real and yesterday that i decided to stop and walk at the SCM 08.

Lets recap what i did for last wk:

I am shifting my rest to "2 half days" to make up a whole day.
Rather than resting a total full day on Thurs, I will rest pm on Wed and am on Thurs
This also comes at the decision to shift my hard session in the evenings.
Found that it is really difficult to push urself in the morning, considering that u have wack the intervals only 1 hr after waking up.....

Wed pm - Rest
Thurs am - Rest

Thurs pm - 500m x 10, 80s pace with 1:20min rest, 4 min total

Was feeling rather confident for this workout, but the timings aren't that fanastic.
Was expecting to breeze through it, but.... doing about just sub 1:40 per rep.
Gd thing was that I wasn't that tired at the end of it.

Took a 1 lap jog and wanted to resume, but cant find my legs after that.
Therefore, just took a 5km jog to cool down and make up the miles.

Fri am - 10k easy

I like it when u have an easy session coming up.
Waking up in the morning with no anxiety blues and taking ur time to jog.
Felt great as I throd in the stadium to see the sun rise.

Fri pm - skip the session ... appt with friend

Sat am - 30 lap swim + 3-4km jog to ecp

Slpt late on fri. caught some movie online and hit the bed only at 130am
That undo me as I woke up feeling total lack of energy.
Raining in the morning and the cool water of the pool beckons.

Sat pm - 5km easy with strides

Jog with bro to the track, caught in the rain on the way back.
Taking it easy for the 35km prog on Sunday

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

2009-10-28T05:38:00.000-07:00

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

2009-10-27T22:36:00.000-07:00

" 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

2009-10-27T22:23:00.000-07:00

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

2009-10-25T06:43:00.000-07:00

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

2009-10-23T02:18:00.000-07:00

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

2009-10-21T22:23:00.000-07:00

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....

2009-10-20T00:23:00.000-07:00

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

2009-10-18T23:06:00.000-07:00

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

2009-10-18T22:51:00.000-07:00

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

2009-10-15T02:19:00.000-07:00

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

2009-10-13T01:25:00.000-07:00

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

2009-10-08T21:14:00.000-07:00

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....

2009-10-08T21:01:00.000-07:00

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

2009-10-08T01:52:00.000-07:00

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

2009-10-08T01:19:00.000-07:00

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.

Trainings 19: 27 Sep SUN (time trial)

2009-09-27T01:17:00.000-07:00

Recap for the week:

Wed: AM: GYM
PM: 20 lap swim + 1hr run

Morning gym was a mad rush but rather good. adapted and no longer felt the nagging pain.
Did more in the evening. Was actually rather tired, but struggled through as I had over-eaten. There was left over pasta at the management lunch that I gladly finished up at 5pm. Cold Stale Cheese just wriggled in my tummy that i have to burn them off. Running to eat.....

Thurs: REST
Badly needed it

Fri: AM: Shears x 9
PM: 20lap lane 8 with Lex

Decided to run faster for the hill reps. Slight closure due to the F1, just have to move the barriers away. By the 6-7 rep, things aren't right. My chest was very tight and at the end of each rep , i was really seeing stars... stopped at the 9th instead of the usual 10.

PM, went to gombak with lex for "easy" run. Turned to a rather awesome effort for me. No gd.

Sat: AM: 30 lap swim + 3k easy....
PM: 5k easy

In prep for Sunday time trial , decide to go easy. Woke up late and feeling totally lack of energy. Ears n throat seem infected. No gd. Took it easy with plenty of slp to recover fr the Slight Flu.

Sun: 27 k in 1hr 47 mins.

To say the truth, I didnt feel the "bounce" at the start. It wasnt looking too gd but I decided to still gun for it. Plan was to do 41mins for the 1st 10k and cut down to 4min/km pace. However, Lex n I hit it hard from the start. 1st 8km was covered in 30:30. the first 4k would have been faster as we slowed.

I couldnt keep up with lex with about 3k to the U turn point. Struggling. When I checked into the toilet. My temp was unbelievable. DEHYDRATION.......... I ducked into the basin to cool myself down with the water and drank alot. the next water 2-3k away, I did the same.

It did relieve my condition as I was able to run properly. Covering good ground I guess. But after awhile, it was the same struggles away. However, thanks to Lex's sis n bro-in law, they have some water point that save me.

It was really getting rather bad as I struggled through.

Lay in bed for a gd 3 hrs after the run, with the body temp still running high. Timing wise was still ok , consider the pit stops that I took.

This has been a hard week. 110 -120 km.

Not peaking time yet, Just hammering my body into shape.

BOOT CAMP 3: the end

2009-09-21T21:57:00.000-07:00

Frankly, I didnt do much. Felt the training rather stagnant. It wasn't the big HooHa i expected where i run myself to the ground. Rather , the extra time i have are spent pondering too much.

There's the summary:

Fri - AM : 10 times shears
Pm: 15-17k tempo w Lex

Sat - AM : Easy 10k with exercises
PM: Easy 5k

Sun - AM 33k , 3loops MR
PM: Rest

Mon: AM 7k easy Pandan Res
PM: 35mins tempo

Tue: AM: lane8 x2 , 6 times

Monday was a trash session, Woke up at 730am and wanted to try something different. Took a long bus ride to Pandan res. Always go past it when I was young but never the chance to see beyond. It was 830am by the time i start my throd. The sun was unbelievable as i died after 7k. Struggled to get some water and rehydrate. Swear I saw some "light in the tunnel" vision.

Evening, met up with my bro and friend to run. I did my usual tempo. But it was more of a struggle. Didn't feel that gd. Rained afterwards. and I did more cool down in the rain. Where else in the world can you can scorched in the morning then drenched to the skin in the evening? damn.......

Tue's training , which is today, was pretty crapped. Again, it was rather warm by the time i start. Thinking that I have the extra time on my hand, I could do more reps. and I can do them faster too. I focus on the form, the push off, etc. But by the 1st rep....... god save me. I was panting n hands are cold. Not a gd sign. I immediately decided to aim for 6 reps instead. Make it a 5k training session. Suffered rather badly...........

That has happened rather frequently... more time, mentally fixed to run extremely hard, but things never really work out. Think i have accustomed to the "rush", the packed schedule. waking up at wee hrs to train , then rushin to work, exhaust myself at the workplace, then back to the track again......

Physio-wise, think the 730 - 800am timing is a hard weather to run in. Thats the hour that i will run into for the marathon too. I have to be careful about it.

BOOT CAMP 2

2009-09-21T00:47:00.000-07:00

Tired. Not really physically but mentally drained revolving my life around a race and activity.
Sat's gathering was great. Uncle invited the runners to his place, and everyone contributed to the party. Had about 20 pple that had great fun looking thru all the pics and newsletter of yore.

SUN: 3 loops of MacRitchie, 3x11km = 33km, Timings = 55min, 51min, 50min

Total about 2hrs 30mins , minus the toilet and drink breaks.

Skipped the evening session of swimming , felt that i need a longer break from physical activities.
The run was ok. Just have to keep the running form and actually maintain the pace. Its more of a vicious negative cycle if slowed down. the slower u run , the longer you subject yourself to the weather, the drain, the harder it will be.

Forgotten my socks, ended up with some blisters, not much. 70+ days to D-Day. I need some inspirations.

BOOT Camp 1

2009-09-17T20:04:00.000-07:00

Public holiday + forced leave will give me 5.5 days of tough training days with naps to recover in btw days.

Interesting that I am not planning trips, etc but instead training programs with such holidays.
I will be looking to maximize this period of time.
Train - Slp - Train.

Supposed to plan this much earlier, but caught up with something very interesting mid-week. If i hit the opportunity, the marathon dream will end.

sessions are arranged in AM/PM mode

Friday - hill reps / Tempo
Sat - Recovery + exercises / Easy
Sunday - Hard 30k on flat / recovery swim
Mon - Recovery / Tempo
Tue - VO2 max / Recovery
Wed - Gym / Tempo - BACK to WORK

With the slp/nap after am sessions , I can do much more in the evening training.
Lets see how it goes.

Earlier experiences, whenever there is such a period, tend to "over plan" and result in poor trainings. Perhaps should just let it come to me....

There's a time trial for 5k on friday. Not for me, but i am rather itchy for 5k races. might consider...

Trainings 18: 18th Sept: Fri

2009-09-17T19:52:00.000-07:00

Recap the week of training

Tues: AM 8x 2laps lane 8
PM: 1hr easy + Drills

Morning session was tough. Luckily i learnt from last wk and brought some water along. Helped quite a bit. Not too sure if it was me or the weather. I was drenched by the time i am done. My shorts were still dipping sweat when i was at home.

Evening was slowed to a crawl. Wore the stone shoes and ran on the grass. Plus my tiredness from the AM session. It all combined to unproductive session...... Struggled through.

Wed: AM: GYM
PM: 44mins tempo

Morning gym was great. Muscles are building up the memory to do the exercises well. Legs dun hurt as badly. Just strained. its looking good.

PM had a brace of heavy rain. Lex was suppose to run with me. But cancel it due to the downpour. I was debating if I should carry on. After an internal struggle, I just went ahead.
It was actual rather cooling, compared to the usual humid warm conditions. I enjoyed it while circling ard the track alone. Lasted longer than usual.

Thurs - REST , I need it badly

Fri - AM 10 times Shears.

Hadn't rested properly. Really lacked slp. Running on caffine. Not good.
Session is ok , just went with the flow. My legs rather heavy from the gym work. Grinded it out.
Targeting tempo in the evening.

Trainings 17: 14th Sept: Mon

2009-09-14T01:41:00.000-07:00

Quick Recap on a week of training:

Wed: AM: GYM
: PM: 1hr moderate

GYM in the morning was ok. Careful not to hurt my back like last wk. Could do the 100kg squads. (barely, using cabled machine)
Run in evening was gd. Gotten into the habit of 15mins jog to track, 10-15mins warm up, then wack 30-40mins. Able to do a controlled tempo.

Thurs : REST

Fri : AM: 10 times Shears
PM: 1hr moderate

Morning hills is ok. Wore HRM, max rate was 173... weird. Something must be wrong.
PM was a similar session to Wed. Will be the common session now for me.

Sat: AM: 1hr easy, exercises
PM: 5km recovery

Usual easy relax ecp run in the am. Enjoyable.
Slow evening run to prepare for sunday's long run

Sun: AM: 32k (2hr 30mins) LSD
PM: 20 laps swim

Sunday's run wasnt too gd as Lex and I struggle throughout. The heat n humidity is scary.
Our paced slowed considerably while lex has toilet woes. With 10 more km lookin at us, I proposed that we do 6k to finish it off instead. It was mutually agreed as both of us are half-dead. I have a nightmare of slopes and hill after the run.

However, it wasn't an aerobic tiredness. Evening was ok with the slow jog n swim. Have to prepare the logistics of water point well to maximise the training session. There isnt much time to waste.

Training Principles 04.2

2009-09-09T22:34:00.000-07:00

This will be the proper post about my training principles.

Simple 3 words:

Sustainable Progressive Overloading

Sustainable
We are looking at long term, consistent training according to one person's lifestyle etc.
Be practical, we have roles to play in our lifes, we cant do the "HERO" thing on track wkly.
There are sessions where we wear our lightest racing shoes, best shorts, rest properly, eat well, take caffine, ask Friends as pacers.... Those i call "HEROIC" session where you clock the best times in trainings. But ask ourselves, can we do that on wkly basis?

Personally I will be burnt out from the pressure to keep up those sessions too.
Imagine being unable to do the same session the wk before? Morale drops.
But these sessions are still impt, at only certain phase of training.
I would recommend 1 to 1.5mths before peak/race

Progressive
Quoting the Greek story about a man lifting a calf over his head daily. Over time, the calf grew big and so was the Greek man's strenght.
We have to do the training progressively. Take baby steps. Just in case u fall, u have a platform to fall to and not straight to the ground.
If do run 30mins today. Run 31mins next. Give the body time to absorb the training

Overloading
One has to push themselves in order to progress.
The question is now "how" much .....
Assuming that we are all athletes with different aspirations and goals, we have the aim to run faster given better fitness, etc.....
We will only be focused on the training zones.

I am not a fan of gadgets, etc, I based my trainings on feelings and not even watches. Having those things are like my boss asking me about monthly sales figures. Hated it.

We cant do be "HEROs" everyday. We have to target the cruising feeling and able to sustain it for at least 20mins. Daily conditions are different... therefore I feel it is hard to force ourselves to a certain timing when the conditions are not optimum. Run base on effort and feeling. Over time, we will see adaptations and improvement.

For eg.
my favourite 2laps lane 8 sessions. They are w/o time and all. Based on my feeling of effort.

Another session that i would recommend:
Start with 800m x 8, jog 200m
Go for the cruising feeling. The run time and rest time should not be too far different from set to set. That means we are trying to do consistent sustainable pace for 10k.
We can progress by increasing the sets until 10k or increasing the rep distance to 1k, 1.2k, etc or reducing the rest time, jog across the field, jog 100m, jog across the D, then 100m.....

Depending on ur needs, target 1 variable change each wk. Never 2. Or do the same session and learn to relax. We are looking at fast and relax.

Remember that feeling and effort, target to reach it on the trainings.

Lastly, enjoy ur running.... the gd times will come

Training Principles 04.1

2009-09-09T22:26:00.000-07:00

Had a "few" inspirational quotes to bring up:

Adaptation from Running with the Buffaloes:
"Today, no one wants to be you".....
Prelude to the painful interval session, staring at the track alone in the rain.
I told myself, "Now, today, nobody wants to be pengtat..." but on the podium, everyone wants to be you then....." then i stride off...

Reading the book, Lance's War.
A good quote from Hamiliton.
Whenever he felt the pain, he tilt his head back and let the pain come into him.
Be a part of him, rather than fight it.
Hmm... seems very interesting, would give it a try in my next race

Another bk, High Performance Sprinting:
Their Definiation of Max Strenght: "greatest force that is possible in a single maximum contraction"

The Hokkien translation: "GU LAT CHIU KA LIAO"

Trainings 16: 8th Sept: TUE

2009-09-07T22:24:00.000-07:00

Recap:

Mon: AM: Easy 8k
: PM: Recovery 8k + drills

not much aches from the 30k run on sunday. Slight strain on the right hip. However, morning runs didn't go that well. Rather drained and tired.

Just to illustrate the tough life of a runner by passion. I wore my HRM during breakfast after my fri hill reps. Noticed that I was washing down my bread with HR of 150+. I know it funny not to wear it for training but thereafter. haha... I just hate those gadgets.

PM run was ok. Lay on the track after my exercises and reminded myself of my love for running. It was great looking at the sky on this peaceful night alone at the track. always love that feeling. It was like being enclosed in this little world of my whole. Brought back some gd memories of my china experience too.

Tue: AM :8x 2loops lane 8
PM:Easy 40-45mins + Exercises

Morning session was tough. Wanted to control the pace but went haywire. was rather dehydrated too. Not too sure why but was really thristy by the 3 reps. Would have beg for water from fellow runners given the chance. Struggled through the rest of the workout. Pace slowed as body laboured om.

Race 03: MR 25 30k Progressive RUN

2009-09-07T21:14:00.000-07:00

Like the surpise whenever i woke up in the mornings. the first steps indicate how my legs feel.
Not too bad, not too tired.

Did my normal routine. Heat the water for Coffee. Its the usual coffee and milo mix. Prerace drink. Next, I decided to mix the power gel with my isotonic drink with some blueberry juice.
I am a creative adventurer.....

Did the warm ups and stretches. Sky is dark and getting ready to pour by the time we start.
Was targeting for the win until I saw Jason and Oliveria.
Jason was the 14:30min 5k runner. Oliveria is my new friend, beat me in the AHM by 20s.

Did my usual fast start. Jason kept up. Gek dropped out. He revealed later that he had a slightly pulled hamstring. Knew Jason is a few levels higher than me. Trying to feel out if he is taking this easy and running with me or he would be looking at records.

At the start, it seems he is lookin for a 30k running partner. But after that , pace starts to increase and i couldn't keep up.

So i ran with Oliveria. it was a good pace as he didnt gave me any chance to slow down. Always picking up when I am choosing to go easy..... he is strong up the hills. After a few hills, I decide to let him go and catch up on the down. Racing up the hill is too much and we have to pay for it later....

We ran in the rain. It was pouring rather heavy. Not too bad. Prefer it to the heat. However , on the return to MacR, the ground was soaked. In certain areas, I couldnt see my foot as the water is ankle deep. Oliveria broke away from me after he decided to miss 1 water point. I kept close but lost him on the "roots" portion. I deem it too dangerous to speed through it. (or was it another mental excuse that I conjur up?)

At the last 2.5k TT route, I spd up again in any hopes to catch him. But alas, it was too late. Lost again to him by 20s.

Timing: 2hr 7mins
Placing: 3rd.

Was rather happy at the effort. Did another 2-3k cool down to make up the total distance near to 35km.
However, timing wise wasn't that great. 7mins off the 4min/km pace that i had targeted.
Shortcomings:
Tiredness from training
Yet to inject my VO2 sessions
Water log puddles
Just weakness..?

However, Ernst and Gek return 2mins later. This is worrying. By my effort, I thought the gap will be large, but at just 2 mins.... this is not really good. Back to trainings.

Did a 20lap swim in the evening. Water was cool and great for recovery.

Trainings 15: 5th Sept: Sat

2009-09-07T20:58:00.000-07:00

Been a wk since my last updates.
Rather dead and tired fr all the running
Decide to bump up the volume, cut down the swimming.
Actually i felt my body getting used to the high vol.
The Sun 30ks are working , running just 10k is...... yawnnn.... hahaha

Recap:

Wed : AM: easy 5k jog + GYM
: PM: Swim 18 laps + Run 1hr, moderate

Went straight to the gym in the morning. Opens at 7am. Overload the squat at 100kg. Doesnt felt that gd when i went down........ BANG! it crashed. Luckily there were safety levers to prevent me from being crashed to death. There was only 3 pple in the gym at this early hr.
HENG. Strained my back muscle. Hurt rather bad in the evening.

Swim was gd as I couldnt straighten my back. cut it off at 18laps compared to the usual 30. Rather pissed with myself for injuring my back that I decided against all wisdom to do a hard run. Surprisely, the moderate run felt good. Was going at a gd pace at the track.

The next day, my legs didnt hurt that much.

Recap:
Thurs: REST

Recap:
FRI: AM: 10x Shears for power. 8 times strides , 2 times sprint
: PM: 1x 11km loop at MR. 51mins. Felt good.

Rather worried at my back when I woke up. But it felt OK, so decided on continue with the hill reps. Wore the heaviest 1060 shoe and it really weighed me down. Last 2 sprints, I could feel chest tightness like pple you seen on TV clutching their chest and collapsing from anger.

PM was a gd run. Had a sales trip in Jurong and my colleague dropped me off at MacR. Met SL to do the loop. Start was rather bad as I feel pains all over. But soon, it was ok and we went at a gd pace.

Recap:
Sat: AM: 10-12km easy/recover + Exercises
: PM: swim 20laps. jog to n fro

Woke up at my own timing and did this easy comfortable run, looking at ecp sceneries.
Did my jumps/Plyo before cool down back home.

Taking it easy in view of Sun Race.

Training Principles 3: 97 days to Marathon D-Day

2009-08-31T22:43:00.000-07:00

Today is 1st Sept, marking the entry of full-time marathon preparations.
3months + 1 wk / 97 days till D-Day. Finished with toggling and have to plan a proper program.
This is what I had decided upon.

I m moving to another extreme to focus on Strenght-Endurance work till November.
Believe that the marathon itself is an endurance run, not race.
To be able to bring out that aerobic advantage, first you have ensure that the body can take it, the muscles are able to sustain.
Therefore, I am going to up the volume to ensure my body is well-equipped to handle the distance on race day.

September:
Strenght-Endurance work
Focus:
Long Runs
Strenghtening Exercises
Power: Hills/200m sessions alternate weeks.
"Form" practise
Weekly mileage target: 100 - 120km

October will be in planning depending on my condition at the end of sept.
I will most probably stick on the schedule, but do some 10k paced intervals weekly.

November will be targeting some 5k VO2max sessions to finally increase the aerobic cap.

Works in progress....................

Trainings 14: 1st Sept TUE

2009-08-31T22:30:00.000-07:00

Recap:

Sat AM: Strenght Work in GYM + 3-4k easy jog
PM: 30-40mins easy jog

The cable bar was totally booked by 1 user. Therefore have to use the "free" bar. Can't really balance well and it was really way too heavy when I tried to squat 100kg. Managed to do only about 70kg.... in "cheating" mode. Will try again this wk. Allowing the body to adapt.

PM jog wasnt that great. Legs are very sore from the gym work.

Sun AM: 30k run in Mac
PM: Easy 20 lap swim + jog to n fro

Wanted to do a fast 22k with a cool down. Lexus came late but I wasnt really feeling that great. Cant unexplained. 1st 4km, I was already panting and breathing was totally uncontrolled. Caught jason's gp in the reverse direction at about 4.5k and we join in their run.

It was a nice pace until we got into semi-racing mode. Anna T , Jason n Lexus went ahead. I couldnt keep up. Guess the 1 wk of fever and no training really messed up my fitness. I stayed close behind but not in their pacing. Clive ran with me.

In the end, I did an extra 10k to make up to 30k. There was a slight drizzle, making the run very comfortable. Coming to the finish, totally dead and lay on the roads.

Lunch with the F1 runners gang was great. We ordered so much that make on-lookers turn their head. How could a gp of skinny pple have so much on their tables?

I finished 2 plates of rice, half bowl of noodles, 2 kaya bread and some tom yum soup.

Tried to zzz at home after washup, but couldn't. Slp only for an hour and lay in bed to read Lance's book. Rather nice with the raining pelting down outside.

The swim was great as the water was cold. Great recovery session.

Mon: AM: Easy 1hr jog with drills
PM: 40mins recovery with Upper body strenght

Legs sore and Hips hurt. Not too good.

Tue: AM: lane 8 2laps x 8
PM: Easy 30-40mins

Felt I just need some aerobic booast and hence did a slight interval session. Felt ok. Hips didnt bother that much.

Trainings 13: 29 AUG Fri

2009-08-28T01:49:00.000-07:00

Recap:

Wed: AM: 200m x 10, power training

Timings wasnt that great, at 35s with 2-3min rest. I aim to finish the whole session in 30mins.
Started to rain the moment i stepped out. The initial sweeping rain forced me to turn back and 5mins jogging back, the rain subsided. So I continued to the track. Dark, Cold, Wet... wasnt the most motivating atmosphere as I throd on.

Wed: PM: 30 laps swim + 6-8k running

Cold Swim was great in the evening as i struggled through the 30laps. Been 2 wks since i did that. Ran slowly at first before picking up after reaching the stadium. Felt good so I went for another 10-12 laps on lane 8 before cutting to lane 1 for a few more laps. Felt Good

Thurs : REST

Fri:
Thought Lexus will be joining me for saturday's fast run of 22k. But turns out he got his dates wrong. Found out only after I completed my Fri training. Actually i do have the energy to do a fast long run the day after a fast run under 6k....

AM: 10rounds lane 8 fast, Cool down + exercises.

When I woke up, it really didnt feel good. Seems my 200 session is catching on me. So i laboured on for the 10rounds fast. It wasn't looking good at the end after i "chiu ka liao". The slight rain and drizzle made it cooler and great run. Did my jumps and exercises after that.

PM: 30laps swim, fast.
Did my swim during lunch time as I have to meet a friend for dinner. "Pia Zhui", really used my dragon-fly stroke to the max to finish the 30laps. It is really pure aerobic power and 0 technic as i labour on for 30laps. The water was very cold and great. I am thinking about a thrice training session. Run in AM, swim at Lunch Time, then Run again in evening..... Should i?

Trainings 12: 25th AUG: TUE

2009-08-25T01:59:00.000-07:00

Got up feeling rather ok. Had initially setup my alarm 30mins later, but still woke up at the same 530. Need a clock "tuner" for my internal system. Was half expected my legs to scream on my 1st step fr bed. But... it felt ok. Intended to do any easy drills session follow up by 200m session in the evening.

Jog to the track and carried on my warm up. Weather was cool with slight rain. The jog turned into a tempo and i decided to carry on, partly persuaded by the weather. So i ran a moderate steady pace run. Increase it for the last few laps. Quite a gd workout. Tomorrow when my legs are fully ok, will proceed with the 200m session

Tue Trainings: AM: Steady pace run, 30 - 40mins
PM: 5k easy + drills.

Trainings 11: 24th AUG

2009-08-23T19:16:00.000-07:00

Recap:

Finally recovered from my fever on Fri. Took a stroll-jog in the evening. Felt ok.......

Sat: AM: GYM
PM: Recovery 5k jog

Met Yifei for a gym session. Basic focus on strenght. Did max strenght beyond body wt with few reps. Squads was up to 100kg, but with cable suspension. neck, shoulders and quads are still very much hurting. I believe this will make me much stronger. The pain in my quads are akin to the pains experienced after the marathon. Maybe more of that and i will get the adaptations reqiured. Will have a weekly gym session.

Listen to a talk by MOK on his trainings. Focus on aerobic runs, tempo runs and long runs. No intervals..... interesting...... familiar......

Recovery jog in the evening was gd.

SUN AM: Long Run , 30k target
PM: Recovery Swim, 20laps with jog to n fro

Woke up to the sound of rain on Sunday. Ate some breakfast before hitting back to bed for some "digestive slp".... woke up again 30mins later. drank some kopi and did my drills/warm ups in my house. decide to use the power gel today. First time.

Did ~2km to and fro ECP fr home. 21km to and fro whole stretch of ECP. U-turn at 2.4km point going to Changi beach. Total will be approximately 28 - 30k.

Totally dead by the time i finished. the legs was unbelievable. i was begging for water fr passer-bys/cyclists at the changi stretch. Its a nice route, to run while airplanes are taking off. but no water. Clashed with a breast cancer run, that gave me the much needed isotonic drink at intervals going back home. THANKS!!!!!

The effort and tiredness from the run is really different from tempo runs, intervals ,etc. I felt a neutromusclar drag with mental drain. Looks like i have to work on this factor. weekly long runs is coming up.

MON: AM: Recovery Run, ~ 1hr on track
PM: Easy Run, ~30 mins with exercises

Suppose to do my exercises on the morning , but my legs arent responding. they are still hurting like mad from my gym and long run. will try to do them in the evening. see how it goes. i was a nice morning run, but plenty of pains in the legs...

Training Principles 03

2009-08-21T16:29:00.000-07:00

Tons of slp the whole wk. Couldnt believe the amount that i had rested. was a combo of the med, illness and the drain that i incurred for the marathon training. This morning, i finalized the prog that i will start on:

Mon - AM: drills + Recovery run, higher tempo if long run was on Sat or not draining
PM: 40 mins as you feel, progression on to higher tempo

Tue - AM: 200m x 10: Full recovery, for power and turn over
- PM: as per Monday or Swim if too tired

Wed = AM: Tempo, starting 30mins and progression to 45mins. Various venues
- PM: Swim or resistance exercises at home

Thurs - REST

Fri - AM: Hills , similar reasons like tue session
- PM: as per Monday or Swim

Sat - AM: GYM: strength training
- PM: Easy 30mins

Sun - AM: Long run. Min. 30k and maximum of 3hrs
- PM: Swim

Sat and sun can be alternated.
I will keep about this for till mid october before booasting up the aerobic to max with intervals and all.

Training Principles 02

2009-08-20T18:50:00.000-07:00

Looking back my trainings. It has been a great yearly improvement. It really starts with the mind telling urself that you can do it. Plus willingness to attempt something new; with caution and Progression.

I used to find myself confide in "invisible brackets", telling myself that this and that cant be done. Something like this volume, this pace , this speed, i cant do it. But once i break free of it, looking back , i cant believe i felt it was difficult to do them in the past year....

However, there is still some sports sci factors catered to each individual. I had experimented countless times to find the range that I train optimumly. Optimum refers to comfortably tiredness where u pushed yourself hard, but still can recover within a day or 2.

if we put a scale of 1 - 5:
1 - my grandma can run it
2 - comfortable
3 - comfortably hard
4- hard
5 - cant complete

in ur intervals or hard sessions, you will be targeting 80% of the time at level 3-4.
There are some sessions u can be heroic and chiong with a few friends to hit 4-5 level.
But realistically, we understand that it cant be sustain, moreover, it burns you out whenever you think of the pain. I dun think we can do that week in week out.

It could be a matter of ur rest time, ur running pace that determines all. However, it is still a whole overall program that determines all.

My current training prog

Mon - Recovery 1hr
Tue - Hard
Wed - Recovery
Thurs - Rest
Fri - Hard
Sat - Long or Recovery
Sun - if Sat is Long, then Sun recovery, vice versa

all are morning sessions. PM sessions are easy 30-40mins jog or swim.

It is hard for me to list out the actual program as there are alot of combinations. I listen to how my body feels. For example, on fri, if i do a short interval session, I still can feel gd to do a fast long run on sat. If my Sunday fast long runs taken too much out of me . I will tune my tuesday's interval session to be pure spd work, 200m with full recovery, etc.

Still SICK

2009-08-20T18:46:00.000-07:00

Its been 5 days after the AHM, but my body is still not well from the fever. Yesterday was still suffering from the hot/cold feeling. Shivers is damn jialat, when i looked around my bedroom, it gives me that unbearable warmness.... 1-2pm, 2 blankets, jacket, no fan , closed door. But my stupid body still felt cold.

Today is slightly better. Will take extra days of rest and ease back into training. SC 2009, here i come.

SICK

2009-08-19T00:57:00.001-07:00

Went down with Fever after the AHM. Ironic thing is probably due to non-replinishment after the race. I only eat some popiah after the race and porridge at 130pm. Race was done by 7am. Firstly, I was rather heartbroken that the team hadn't made it to the podium. It has always been my dream....

Currently fighting the virus, good time to rest and enjoy the slow pace of life too. Total rest for monday and Tue. Probably try a 30min run today. Still getting the chills. Will see how it goes.

Race 02 : 16th AUG SUN: AHM

2009-08-16T19:04:00.000-07:00

This is one of the biggest sporting event in Spore.
Too bad, it didn't even warrant any news worthy reporting.
Just a pic with less than 60 words of commentary.

Took friday off, complete rest, to recover fully fr the slight overtraining.
Had a great night out with friends.
Ended not too late at 11pm...

Woke up on Sat feeling fresh, ran to the swim pool, took a dip and some easy swimming, probably 12 laps. Jog for another 15mins and added in some strides.
Really enjoy the no hustle easy pace of life at this period.

Meet up with my Team for a road recee. Glad we did that. Cover the distance on Car.
Noticed the choke points and planned the strategies required.

Carbo loading......
It is crazy with the amount of food i ate.
Morning - 3 pieces of bread, milk
Lunch - Mixed veg rice , plus rice. Bread at Cedeles, - 6-8 slices? 2 bottle of H2O
Tea - Vit C drink with banana
Dinner - 2 bowls rice , 2 sweet potato
Breakfast - 3 pieces of bread , 1 tau sa bread , 1 banana, 3 cups of coffee

No wonder i went w/o food after the race. Post race meal during lunch at 130pm was just porridge.

Race Details
Rather usual build up. Got used to it. Cant find lexus at the starting line. Suppose to work together for our sub 80mins target. He was late.... saw him after that , he woke up only at 5am.

Start was abrupt and early. No countdown no nothing. Rather shock. Started rather fast, went out with the foreign teams. In my mind, i thought my competitors were ahead.... Only until 6-7km point at the descend of the Shears that they came from behind. By then, i was rather drained. Still lacking the "killer" touch to follow them. I gave up and decide to follow from a distance..

Wasnt feeling that bad thru ECP. Comfortably hard i guess. But there's still a long way to go. 9km more.... Exited ECP with super sweet drink. Couldnt really take it, was still FULL.

Ran the mountbatten area with a British guy. But he zoom off after that. Again, no responses from me. Why?

Hit the dead leg of down and up hill, about 200m slope. Timing was 1hr 4mins at 17k mark. Still on target for sub 80mins. Climb up was ok as I charge to the finish. However, there's another loop to the F1 track. That was a boo-boo for me as I lost my focus. Mel caught up with me with blazing spd. Still no responses from me.

Ran as per normal to the finish at padang. Saw the clock 1hr 20mins..... Not too bad and not too good. 4th in Army finish, 7th in Category.

Rather disappointed that the team didnt make it to the podium again. Upon my finish, my team mates streamed in. Very hopefully...... however, the rest of them didnt do well. pulling the team down....... it hit me rather hard.

Pacing updates: 3mins 48s from start till 17km point. from 17k to finish was 3min 55s.

Trainings 10: 13th AUG Thurs

2009-08-12T22:50:00.000-07:00

Wed:
AM -Power/Spd Session, 200m
Ave: 33s. Starting few sets were 34-35s. Rest , 2 - 3mins.

Decide to do this session. Semi hard to allow myself more time to recover fr the slight over-training. I guess aerobically I am more or less peaked, what I can improve on will be what I am weakest now. It is my 2nd time doing this session.

Felt ok. Last few sets were gd as I felt the engine up and running. More of pushing and striding. This more of a striding than a sprint session for me.

PM - 40mins easy jog
Wanted to do a slow recovery. Fran came late so I end up running more. Felt quite gd actually. Good session for future marathon trainings. Did strenghtening work after that.

Thurs:
AM -6 x 2laps lane 8, jog 200m recovery

3/4 Aerobic Max session: Keep the intensity but lower the Vol so that the legs can feel fresh.

Felt ok. Slight drained and tired. Didnt slp that well last night. Legs abit sore fr 200m session.

PM - Swim 30 laps recovery...

Trainings 09: 11th AUG Tue

2009-08-10T22:39:00.000-07:00

Recapping:

Wanted to Do a Combo of hard session making use of the Long Wkend.
Plan was to do Thur, Sat and Monday hard. Mon being the last hard session before AHM.
However, all plans went haywired.

Sat:
AM: 13 x 1km.
Target Race pace or 10% faster with 1 min rest. Wanted to do 15, but end up with 13.
Timings were 3:26 - 3:45. Didnt feel that drained.
Weather was warm and waking up late didnt help.

PM: Strenght work + 5k easy
Departed for ex track captain's wedding. drank abit too much. 2 glasses of wine (red, white) and 6 glasses of beer. Decided to rehydrate a while before hitting the bed. So slpt at 130am.
Oh yeah... just before reaching home, on the way, at a carpark before my place, saw a 'carpark aunty' issuing tics at 1230am.....

Sun
AM: Wanted to do my LSD, 30k.
Woke up at 8am. Weather was great. Packed my long run essentials. Warmup abit. Jog warm up more. But felt like crap. Must have been the alcohol last night. stopped at 3-4km. Then walk and jog back. Went to play soccer with my Sec Friends, jus a short game.

PM: Swam 30laps + 10k run
Felt much better. Swim and Run was ok. Was tempted to do up to 20k, but decided to cut short it.

Mon
AM: wanted to do my last hard interval session.
After my warm up and strides. Stopped at the first set. Didn't feel that gd. Jog a while more and headed to the pool for an easy 20lap swim.

PM: 5k easy + strenght work.

Slpt real early. Long and good slp. But still felt very tired when I wake up today.

Analysis:
Last week, I went w/o a rest day. That would have taken a toil on me. My rest day was split into 2 half days which didn't really make it up. Trying to push 3 hard sessions in 5 days was too much and too near the race day. There can only be a compromise, quality vs quantit. Nearer to race day, we should focus on quality rather than the quantity.

Therefore, I am taking tuesday totally off to recover from the stupid mistakes that i made.
Wed will be my last hard session before recovery for Sunday's race.

Trainings 08: 07 AUG FRI

2009-08-07T00:35:00.000-07:00

Recap:

Wed: am Slight Tempo 3xcosybay loop, ~35mins

Missed the evening session. Lost my gogggles (found it in my drawer later), so skip the swim and went to New Balance to collect my gear. Shopping went on too late to do any run/swim. Rather tired by then. HOWEVER..... since i require a day of rest, i decide to experiment with pm-am rest , rather than full day conventional am-pm rest. That allows me to do my intervals in the evening, where i have more time... So rested Wed PM, Thurs AM, thats consider 1 day?

Thurs: pm Intervals: Mile x 6 (max aerobic effort)
Timings: 5:38, 5:35. 5:35, 6:00, 5:43. 5:33

Met up with SL for the session. Slow warm up, stretching before commencing.
Felt rather gd. Perhaps rest was too long. 2:20-2:30 rest.
Even took a "half time" 5mins jog. 4th set went comfortable at 1st 2 laps.
5th set was very comfortable, so chiong-ed the last one.

Will work on this session and cut down the rest.

Friday: AM: Easy 1 hr, exercises and striding
PM: Swim 30laps, jog home

Can't slp last night, woke up at 2 and only fell aslp at 3. Rather die when i woke up for training at 530am. However, it was a nice view to start the morning. DId my excerises at a nice grass patch to watch the sun rise. Beautiful.

Trainings 07: 3rd AUG TUE

2009-08-04T01:47:00.000-07:00

Recap Monday's training:

AM - 45mins to 1 hr easy on grass (Recovery)
PM - 30 laps swim (40-45mins)

Started the morning session with a long walk.
Was very tired from Sunday's effort and the lack of slp.
Ran on the grass patch in front of my place, rather bumpy.
As I pressed on, I start to feel better.

Evening was a comfortable swim. Took a bus back vs my usual run home.

Tue's Training

AM - 10 x 200m, 2-3mins recovery (Power training)
PM - 30 -40mins recovery + strenghtening

Had an excellent slp. Woke up totally refresh. Maybe the swim work?
Was fighting urge to do aerobic conditioning before deciding to stick to my original sch.
Decide that I would most prob max out my aerobic system on Mon.
So Tue would be more of power/spd/turn-over work.

Rather tired, clocked ave 33s / 200m, nothing to be proud of. But really gave my best shot.
Can feel the chest tightness after each rep. Do not know how to run faster. Will have to work on it after the AHM.

RACE 01 : MR25 AUG 5K TT 3rd JUL

2009-08-02T19:04:00.000-07:00

Recap my trainings for Sat:

Training session: Easy/Recovery: 10++KM

Went with my AHM team for buffet after the run. Was so hungry by the time we were allowed to enter. Ate too fast and felt rather bloated. Didnt feel that gd. Felt "heaty" and drained. Drank alot of water when back home. Skipped the evening session after a evening walk-ard with bro that ended too late. Had wanted to do a swim.

Run in the morning wasn't that great, just an easy throd, but picked up my pace for the last KM.

Race on Sunday
Timing: 18mins 08s , 5k , MacRitchie, MR25 5k TT
Long Run after that: 2 x 11km Loop of MR

Target for me was sub 18. Darn close, just 8s. Spent the whole morning/afternoon doing nothing. Rather enjoyed it. Waking up late, having a slow breakfast, watched TV. Slp and slp. Developed a slight running nose. "withdrawal" symptons fr no running I called it. haha..

Very hot day, slight jam as I took near to 75mins to reach MR. Jogged a while, felt abit too heavy, proceeded to the shade to continue stretching and drank more water. Didn't notice any one i knew. Saw this lady that is rather fast... Ann T. But in my mind, i felt i should nt have any prob taking her on. Another ang moh man (JL), with cap and bright yellow jersey sprinting ard.

Race started. We bolted out as i tried to keep pace with AT and JL However, it was a "system failure" after 30s... even before entering the forest. They were running at amazing speeds and i was near to my anaerobic threshold. There i decided to revamp my plans and slowed down to get a hold of myself. Was feeling rather bad by then. Took the next few KMs to relax. By then, 3 more pple had overtaken me. Rather disappointed but I grinded on.

By U-turn, I had recovered and pushed on. Knew the 2 upcoming hills. I slowly caught back the 3 guys ahead of me. But AT and JL wasn't in sight at all. I kept my pace all the way back to clock 18.08. Wasn't that disappointed. Guess that mad start really taken a big toil on me.

AT, a lady clocked 17:40 and JL did 16:22 !!!!!! Its about 1 min difference in the forest trail compared with track timing for me.

That means I am on 17 flat standard now, something that I could live with and build up my endurance for the AHM.

AT, is a rep for Australia and ran in the world cross country championships before...

Thereafter, I ran with my newly made friends an extra loop,11k. Pace was rather fast. There I decided to venture on my own another loop. So thats another extra 11k. At the last 2k, whole of MR was dark and the feeling was rather scary. Rather dead by the time i ended. ~30k in whole that i ran.

Trainings 06 Fri 31st JUL

2009-07-31T02:23:00.000-07:00

Didnt feel good waking up today. Couldn't believe the time was 530am already.
Throat is itchy and felt heaty and heavy.
Told myself to take it easy.
Today is usually a hard day after yesterday's rest.
But i think i have been over-doing things and the body is not "absorbing".....

Jogged to Shears to do my Hills session.
Whenever I needed a semi-hard interval session, I will do hills.
No timing, no nothing, so no pressure. Focus on the strenght and push off

Training Session:
am - 10 times up Shears
pm - jog home + strenghtening, (need a break)

I make my hill session more interesting by "running further" on each rep.
1st fews are warmups. So it gives me to push to go further n further to outdo each previous rep.
Surprisingly felt gd at the first few reps.
It was a great view of Spore.

Taking it easy to rest my body. Want to do a good 5 k at the Time Trial on Sunday.
A pre-race race to fine tune.

Trainings 05 Thur 30th JUL

2009-07-30T00:17:00.000-07:00

Training session: REST DAY (eat and be merry)

Cant say how relived i was today, being a rest day.
Last night was great, being alone to watch TV late with my family.
Read and catch up on things.
Most importantly, not needing to be shocked out of bed at 530am
Even though I slpt beautifully through the night, woke up at 7am, my body screams for more.
Today is not just about resting the body, it is also the mind... "no running day"

Training sessions on wed:

AM: Slight tempo
PM: Swim + run home

Was darn tired when I woke up. Lay in bed for a while thinking of what to do.
I crept out and decided on my "ex-fav" session. "3 loops on grass at Cosy bay".
It takes about 33 - 35mins fully running on grass, it burns ur legs with that extra strenght required.
Somemore, I liken grass tempo to be like "heart-rate" training, as the ground is soft, it makes u work harder.
Why my "ex-fav" session? It started out as a personal challenge, 1 loop, then 2 , then 3.
Suddenly i find myself fighting the timing, then comes the pressure...
I even avioded the session ...... The basic human mentality or it is just me?

Ran straight home and out in 20mins to catch a conference call at 8am in the office. madness?

Evening was a great swim. Started out by targeting 20laps. Turned into a 30laps plus a jog-walk home.
By the way, my swimming strokes are liken to "dragon fly" ...
I termed it . " maximum effort, minimum distance, high aerobic conditioning".....
About 40-45mins of swimming + 25mins jog home....

Training 04 TUE 28 JUL

2009-07-28T00:20:00.001-07:00

Training sessions on Monday 27th JUL: (recovery)

am - easy 1 hr with 6 strides on grass
pm - easy 6km with upper body strenghtening work

Felt rather tired after Sunday's mammoth effort.
Didnt slp well the night early, need more than 7hrs with this type of training in place.
Started my pm session with a "walk a jog" to the stadium.
Felt much better after warming up....

Training sessions on Tue 28th JUL: (Hard, Max Aerobic session)

am - 35mins tempo run @ 10k pace
pm - 5-6k easy with upper body strenghtening

Woke up unwillingly. The first step out of bed kills. My body aches with pains.
Told myself once the engine is warmed up, it will be ok.

Headed to the track. Dark and Tranquil. Was alone while i proceed on my norm warm up routine. Somehow, I enjoy circling the track in this situation. Its like an escape.

I should be able to cover 20+ laps of lane 8 in 35mins. Felt strong and gd in the run. But it was a painful countdown, 1 rd after the other. Will probably forget the counting the next time and go via feeling. It was a nice "sunrise" run, as I witness the dawn of the day, started at 620 to 655am, so it was an extra incentive for myself. A tiny trick to play on myself to look forth to the run.

The purpose is to "learn" to "buffer" the pain situation you are in. Key is to go fast and controlled. I believe the more you subject urself to it, the more you can adapt and feel more comfortable. The last few rounds was tiring. But it comes down to mental strength as I had unknowningly slowed down... When i summon the courage to push again, i could... but somehow the legs are tired..

covered 20laps lane 8 in 34mins++. rather disappointed. thats about 9k in 34:30, about 3:50/km. Actually slower than my expected AHM pace. Was I too tired? But i recovered rather immediately. Perhaps I should engage training partners to push the pace.

Training Principles 01

2009-07-27T02:43:00.000-07:00

I had experienced significant improvements tis year.
Esp in my 5k timings, allowing me prospects of running faster in the longer events.
My endurance based was developed in China, where i have nothing else to entertain myself outside of work.

I am constantly exploring and experimenting new training techniques. Feel like to comment and advise.

1. Run mainly on soft surfaces, impact could be causing 80% of injuries....
2. REST is part of training
3. Focus on the time duration of the training
4. Never do doubles until your mileage exceed it , dont do it just to feel tired.
5. Think long term and have reachable goals.
6. Progressive overloading
7. Strenght training is a long term investment that goes a long way
8. Starts with the Mind, train to win
9. Fr P.Coe: athlete must believe whatever is done in training will make him stronger and faster.
10. Enjoy the run.

There could be more ... but thats all i can think of now ... will share more of my training progs..

Trainings 03 26th JUL Sun

2009-07-25T23:53:00.000-07:00

Had a gd slp and slight Carbo loading.
Planning to do a fast long run , FLR... vs LSD.. haha..
Arranged to meet up with Lex to cover 25k at MacRitchie, a very hilly terrain.

Excellent weather, slight drizzle at the start when we started.

Training Session: Fast, Marathon pace 25k Long Run at MacRitchie. (Max Aerobic Effort)

Started out as usual, with me taking the lead. Used to running from the front, therefore i do not mind doing the "dirty work". Lex is very light and exp in that terrain, with him in the front, i may not catch up.

1st 4k of the northen loop in 15:30 and we hung on the pace to finish the 1st loop of 11k at 45mins. ~4min/km pace. We took a short break and drank some water that I prepared before shooting off the 2nd loop. Felt rather good at the start of the 2nd. But reality set in after a while. Lex took off from me that the rocky rds, ~ 4.5k into the 2nd loop. I was pushing but could nt catch up.

In the end, we cover 22k fast and did a moderate 5k recovery. It was great to have him doing this difficult session. Great training. Target to do this every 2 wks.

Trainings 02 25th JUL Sat

2009-07-24T23:54:00.000-07:00

Did an evening swim yesterday, a recovery session after the heart pumping interval session in am.

Ran over to the pool , about 15mins throd.

Did my usual 30 lap "dragon fly" stroke. I am a very poor swimmer, my strokes are all messed up and very slow. However, its a maximum continous effort, a real aerobic workout. I take about 15mins for every 10laps, so thats about 45mins, like an recovery run. The enjoyable thing is the cooling water too.

Training session 24th JUL 7 pm: 45min swim, 30 laps, recovery

Woke up late , it was near to 8am when i was awake, rushed immediately to ECP. Today will be an easy 10k run on grass. After that , It some strides and exercises.

Training session 25 JUL 8am : 10k easy , Plyo exercises + strides Recovery
Training session 25 JUl 4pm: easy 5k, 20 - 25mins, stretching + upper body exercises. Recovery

Targeting a fast 25k tomorrow with the F1 runners at MacRitchie. Incl Warm up and down, expected to cover 30k in all. So today on Sat is more of an easy day for me.

Training 01 24th JULY

2009-07-23T19:27:00.000-07:00

Hadn't been posting........

Jolted out of bed today, felt that i had a deep slp, but the freshness wore off after a few mins.
Searched fantically for my watch, didnt want to know the time from the HP as the bright light scratches my eyes out of any more slp.

1am it read. cant be. only 90mins of slp. Had a late night, got to attend some cohesion company event. So my usual Thursday Rest day didn't work out as fine. But the 1am timing was confirmed by my HP...

Woke up again at 430am. Guess i was too excited abt my Friday interval session... Finally, the alarm rang at 530am, heavy pouring. Excuses are emerging, alternative sessions are popping up. But after 5mins of struggle, I got up and headed back to my place. ( i slp at my grandma's place when i have to wake up early for training, sharing rm with bro)

Session today:
Max Aerobic pace. 5k pace. 800m x 6, target: 75s/400m pace.
Wanted to be more efficient when doing 3:45 pace for half-mara.
Progression fr 600m session last wk, did 600 x 8, 2min rest in 1:55 pace

Ran to the kallang practice track. Slight drizzle. Not a soul in sight. lane 1 was flooded.
Rather cold, did my usual warm up and extra, changed to my spikes.
Doesnt feel gd, heavy and formless in my stridings.

Carried on with my intended training still. I told myself, "today, now, nobody wants to be you..."
But when u are up in the podium, everyone wants to be you...

Bang! virtually ran on lane 2 due to the flooding on lane1. 1st lap felt gd, then the latic kicks in. Endured and "click"! Timing read 2:32.... not bad i thought.

2nd Set was ok. By the 3rd set, i would prefer the water in my spikes rather running an extra cm.....

timing was: 2:32, 2:32, 2:35, 2:37, 2:37, 2:40. Rest in btw was 2mins. Cant do the last set. Broke it up to 400m instead.

reached home at 720am, bath, packed breakfast and left for work at 745am.

Hectic....

The Beginnings

2009-07-23T02:02:00.000-07:00

Why the Marathon

1. I started as a "5k Runner", but sucked big time.
Noticed that the winning times for Sg Marathon seem "do-able", therefore.....

2. Someone in yr 07 mocked me when I claimed that i can do well in the Mara.... considering that I have monthly travels, stayed alone overseas in ULU china, overweight, have only a track to run on...I trained v.hard in 08, but the last month was tough, trying to run in sub 0 temperatures and picking up food poisioning.

I had a sucked race and felt that i could have done much better... hence... here i am..

Why this Sharing

1. Could be a "one off thing" and die fr no updates after a wk? a month?
2. Training for the Mara can be "lonely".... to be part of a bigger community.
3. To trade training information and ideas4. Find like-minded pple to inspire each other on... we are lonely creatures..........

Mara AIM
1. To win the SG Marathon this year
2. To do a Mara that I felt i had given my best
3. To run in my best possible condition
4. To show that a "everyday" person like me can do well in a running event given the correct dosage of passion and determination.

Personal
Education: Chemistry in NUS
Work: Area Manager for America (Sales and Marketing), previously Country Manager for China

Goal: Financial Independence

Where I am now
1. Somehow, god took pity on me and improved my 5k timing to 17mins, 10k is late 36min.
2. Wt is 70kg... rounded down...hahaha
3. Form is bad, over-doing things and in a "hole" at the moment
4. In X-roads before I made another commitment to myself to really give it another go this year

Last Words
What begun as a journey out of curiousity, continued as one of personal fulfillment in itself.

Embracing myself for the tough road ahead... again.... arrrgghhh.....