The thought of running up the MF hill was already too tough in the back of my mind, before i even started to run 3.5km towards the bottom of the hill. I was already contemplating if i should go for this one.
nevertheless, I still make it there before the run starts. 7pm the run towards the devils hill start, as I joined by many hero who wanted day after days, week after weeks, to conquer 4- 6 loops around this "devil hill"
The leg was heavy and breathing was bad, I was already sweating even just a few hundred meters into my run. how am i supposed to survive this evening? I was running at the rear with LT and the pace was slow, not those lung breaking type. I was trying to keep the leg moving, it actually felt like i had a done a 30km just now. I just keep on moving.
I wasn`t about to start talking this evening, just wanted to completed up the hill, and considered again if i should run another round up there. running up the hills, I was panting.. badly. finally, i managed to make it up the hill in one piece. running down the hill, take it as a recovery and up the hills struggling like crazy. 2 loops was enough and call it a day.
distance 13.7km
time: 1 hour 35mins.
Wednesday, November 11, 2009
Monday, November 9, 2009
Sunday work out
This is only the start of the "Kind" of training i am about to under take in preparation for the big IM. I am sure that if i don`t train, i am sure to failed, and i am not about to let this happen again despite the drama at TNF.
I managed reach MR cp at 415am, not seeing LT in the mist, I thought siao liao.. maybe wrong place again! he appeared in a short while. A quick preparation and we took off with the accompany from KK. Riding with KK along, we chatted for sometime, until he took off at mandai loop, I am not about to give chase today and only want to keep the leg fresh. small gear going up the hills and big gears gliding down the slopes. easy legs, no stress.
I was surprise to see kk waiting for me at shell station, i thought he would have gone thru ECP via old tampine road. we managed to rode together toward LCK and chatted along the way. bidded each other at the end of LCK, we continued our own journey. each have our own destiny, i thought. so corny. haha. I was expecting to see LT on the way back, did he make the LCK trip? nvm, took a short break at kranji reservoir for 5 mins for drink and a soyjoy. I continued to press on. first loop into the mandai, the road bikers was already at their full force.
On the second loop, a group of joyriders come behind me, I thought i was not going too slow and almost are already riding by the left side of the road, knowing them coming. suddenly, this idiot decided to overtake me by my left and the rest decided to overwhelm me by overtaking by all direction. I had to slow down to avoid a crash and a rude shout from a lady asking me to keep left and don`t let "them" over took me on the left. what the hell are you talking about! if you know you are going to over take, do it by the right, not left. i give her a stare and was too tired to shout back. so much for the "joyriding experience" be friendly to a solo rider. he had no one to draft with and he is on his own. big group does not meant, you own the road!
It wasn`t long when i managed to saw them again at shell, i took a quick stop over while they move out towards kranji. nvm la, I am not about to let them spoilt my day. call on the hp to Lt, he was on his way back to MR via bt timah. I press on and continued and try to see if i could meet him along the road. distance end at: 110km+ 4hours+
MR 10.5
took a quick break and a change of shoe, we continued with the run into MR. Leg was just fine when started running, but then, it happens again, I got the damn cramp on the quad while running up the slope. I took it as lack of training and lack of water in the bike session. nvm, need to bit the pain and walk up the slope. body was not tired and the cramp make it frustrating to run. ok, today, i shall walk up the slopes and run on down slope and flat. hinting LT to move ahead, I just took it easy today, anyway, IM run are on flat road. This give me some motivation. lot of chatting and in the end, 1hour 38mins to end a 10.5km trail run.
what a day! thanks pal for the accompany. I was dead tired.
Lesson learn
750ml each 30km on the bike, plus salt tablet
food for thought? how and when, what should i be eating?
I managed reach MR cp at 415am, not seeing LT in the mist, I thought siao liao.. maybe wrong place again! he appeared in a short while. A quick preparation and we took off with the accompany from KK. Riding with KK along, we chatted for sometime, until he took off at mandai loop, I am not about to give chase today and only want to keep the leg fresh. small gear going up the hills and big gears gliding down the slopes. easy legs, no stress.
I was surprise to see kk waiting for me at shell station, i thought he would have gone thru ECP via old tampine road. we managed to rode together toward LCK and chatted along the way. bidded each other at the end of LCK, we continued our own journey. each have our own destiny, i thought. so corny. haha. I was expecting to see LT on the way back, did he make the LCK trip? nvm, took a short break at kranji reservoir for 5 mins for drink and a soyjoy. I continued to press on. first loop into the mandai, the road bikers was already at their full force.
On the second loop, a group of joyriders come behind me, I thought i was not going too slow and almost are already riding by the left side of the road, knowing them coming. suddenly, this idiot decided to overtake me by my left and the rest decided to overwhelm me by overtaking by all direction. I had to slow down to avoid a crash and a rude shout from a lady asking me to keep left and don`t let "them" over took me on the left. what the hell are you talking about! if you know you are going to over take, do it by the right, not left. i give her a stare and was too tired to shout back. so much for the "joyriding experience" be friendly to a solo rider. he had no one to draft with and he is on his own. big group does not meant, you own the road!
It wasn`t long when i managed to saw them again at shell, i took a quick stop over while they move out towards kranji. nvm la, I am not about to let them spoilt my day. call on the hp to Lt, he was on his way back to MR via bt timah. I press on and continued and try to see if i could meet him along the road. distance end at: 110km+ 4hours+
MR 10.5
took a quick break and a change of shoe, we continued with the run into MR. Leg was just fine when started running, but then, it happens again, I got the damn cramp on the quad while running up the slope. I took it as lack of training and lack of water in the bike session. nvm, need to bit the pain and walk up the slope. body was not tired and the cramp make it frustrating to run. ok, today, i shall walk up the slopes and run on down slope and flat. hinting LT to move ahead, I just took it easy today, anyway, IM run are on flat road. This give me some motivation. lot of chatting and in the end, 1hour 38mins to end a 10.5km trail run.
what a day! thanks pal for the accompany. I was dead tired.
Lesson learn
750ml each 30km on the bike, plus salt tablet
food for thought? how and when, what should i be eating?
Saturday, October 31, 2009
A Week Later after the Drama
yes, I finally got my lazy butt off my chair, off potato chips, beers and lot of fried stuff. And into the pool for the first time after 3 months.
I think the last swim was at desaru, well it felt like last week anyway. ask Regina and she will tell you, it was like yesterday when she fell off her bike. It started out a hot hot day and wanted to sleep a little long this morning, in the end, I still woke up at 6am. darn. I am not ready to go out in view of the rain this morning, I sat down on the crouch and watch tv until 8am. then a second round of sleeping.
woke up at 1030 feeling satisfied! a nice breakfast and off i went for a middle afternoon swim. Planning was to do a 60laps in the pool (inspired by KK from Face book) I changed quickly and start front crawling in a almost empty lane. The stroke today was smooth as I was keeping my elbow close and bending, usually i would stretch the elbow for a glide but today i am trying another technique, less gliding, breath on the 2nd stroke and keep the shoulder and leg relax.
hey it worked. I was not tired even into my 40+ laps. only thing is it get boring after 50laps. I decided to call it a day, when i reached 52laps. looking at the watch, I was slower then before, but the body was not tired at all. wow, I like my new swimming technique. only things is i might need to work on some speeds.
Distance cover: 2.6km
time: 1 hour 15mins (include a short rest time)
I think the last swim was at desaru, well it felt like last week anyway. ask Regina and she will tell you, it was like yesterday when she fell off her bike. It started out a hot hot day and wanted to sleep a little long this morning, in the end, I still woke up at 6am. darn. I am not ready to go out in view of the rain this morning, I sat down on the crouch and watch tv until 8am. then a second round of sleeping.
woke up at 1030 feeling satisfied! a nice breakfast and off i went for a middle afternoon swim. Planning was to do a 60laps in the pool (inspired by KK from Face book) I changed quickly and start front crawling in a almost empty lane. The stroke today was smooth as I was keeping my elbow close and bending, usually i would stretch the elbow for a glide but today i am trying another technique, less gliding, breath on the 2nd stroke and keep the shoulder and leg relax.
hey it worked. I was not tired even into my 40+ laps. only thing is it get boring after 50laps. I decided to call it a day, when i reached 52laps. looking at the watch, I was slower then before, but the body was not tired at all. wow, I like my new swimming technique. only things is i might need to work on some speeds.
Distance cover: 2.6km
time: 1 hour 15mins (include a short rest time)
Sunday, October 25, 2009
my humble respect for the distance.
7hour 40mins later at 43km mark. I was finally coax by francis (kayano) to drop this race and take a transport back to start point. It was not easy for me to make this decision, but the twitching of the muscle and cramp at 5 point in the leg makes it difficult to continue.
The leg was feeling well when running towards bt timah hill, breathing was constant and the body was feeling fine. I managed to peek at my watch when i reached the BT hill and I was in good time. walking up the slope, I had to bend forward and almost to a climb position. before a few hundreds meter to the top, I was greet by LT and gang. a welcoming drink, I press on.
I thought going down hill would be easy, I was so wronged! the left ankle was starting to cramp up when i was hopping down the steps. took a fall but wasn`t a bad one. I was really clumsy on the leg, and tip on loosen stone and roots. running into zheng hua was a welcoming route for my legs but it does not last long.
Mandai hills
These hills was all too familiar to me, but i just could not reconcile the toughest of the route after 20km into the run. every hill felt like bt timah slope and there wasn`t any shade, It was more like a road march then run. 10km a loops, the slopes and heat cramps almost makes me a goner. cramps on the hamstring when walking up and cramps on the calves when walking down. the loving couple offered the yoko on my leg, but it only lasted for a while, a kind soul took half an electrolytes for me. I managed to reach the existing point at almost 12pm. 5 hours for 30km. I saw francis running out, before I took off.
I took a long time at the aid station, about 5mins telling myself i can do this. 4 hour for 20km, sound doable. I pressed on! The heat was now way above the head, the sun was now scorching my skin and the sand in my shoes was developing a blaster. The constant rubbing on my right under arm got a big blaster at the end of the day. This is no choice, but to continue this race. I was not about to give up.
I remembered the way back was much better, I could run better, running towards every shaded area and walk. The trees and bushes was not moving at all, it was stand still, there was no wind at all! The sun was unkind. Finally, I was in the shade at the more forested part of the route. towards BT hill. I was even able to pass some runner along the way, making the moral higher.
I knew i was making good time at this point, I was able to run up the slope and even down. then it happens at the BTMT, looking down a long slope, I was prepared to run and a cramp begin to happen. it got really bad, when I could see the twitching of my calves muscles and the hamstring pulling badly. The ITB started to act up and even my back was cramping. I had to sit down.
I am not sure how long I sat, I actually could not remembered. must be stoning for quite a while. Francis caught up, called up to me, together with George and Jennifer, they pushed me for another 10km toward the durian loop, I had to stop and stretch alot of time and begged the gang to push on without me every time i do so. I knew I might not make it with this cramp, but don`t want them to them to accompany me and risk with me. Finally, at the end of durian loop, I got 2 bad cramp walking up the stairs and decided not to continue this race. It was a biggest decision I had to make in my 10th running career years. It was an decision not an easy one to make and the aftermath mental blocked was even harder to settle in. 7hour 45mins later, I was out of this race.
The distance and terrain, taught me to be humble and gain total respect for those who completed and even more for those who did the 100km solo. Mileage, endurance and mental strength was the key factor in this race. After the dust had settle down, asked me again if I want to do this race or be a support. I hope the heat cramps does not offered a bad history for the coming event I am about to undertake.
A "Big thanks you" to those who brave the blazing sun and waiting for us with cool isotonic, sweet fruits! a God sent. thanks
The leg was feeling well when running towards bt timah hill, breathing was constant and the body was feeling fine. I managed to peek at my watch when i reached the BT hill and I was in good time. walking up the slope, I had to bend forward and almost to a climb position. before a few hundreds meter to the top, I was greet by LT and gang. a welcoming drink, I press on.
I thought going down hill would be easy, I was so wronged! the left ankle was starting to cramp up when i was hopping down the steps. took a fall but wasn`t a bad one. I was really clumsy on the leg, and tip on loosen stone and roots. running into zheng hua was a welcoming route for my legs but it does not last long.
Mandai hills
These hills was all too familiar to me, but i just could not reconcile the toughest of the route after 20km into the run. every hill felt like bt timah slope and there wasn`t any shade, It was more like a road march then run. 10km a loops, the slopes and heat cramps almost makes me a goner. cramps on the hamstring when walking up and cramps on the calves when walking down. the loving couple offered the yoko on my leg, but it only lasted for a while, a kind soul took half an electrolytes for me. I managed to reach the existing point at almost 12pm. 5 hours for 30km. I saw francis running out, before I took off.
I took a long time at the aid station, about 5mins telling myself i can do this. 4 hour for 20km, sound doable. I pressed on! The heat was now way above the head, the sun was now scorching my skin and the sand in my shoes was developing a blaster. The constant rubbing on my right under arm got a big blaster at the end of the day. This is no choice, but to continue this race. I was not about to give up.
I remembered the way back was much better, I could run better, running towards every shaded area and walk. The trees and bushes was not moving at all, it was stand still, there was no wind at all! The sun was unkind. Finally, I was in the shade at the more forested part of the route. towards BT hill. I was even able to pass some runner along the way, making the moral higher.
I knew i was making good time at this point, I was able to run up the slope and even down. then it happens at the BTMT, looking down a long slope, I was prepared to run and a cramp begin to happen. it got really bad, when I could see the twitching of my calves muscles and the hamstring pulling badly. The ITB started to act up and even my back was cramping. I had to sit down.
I am not sure how long I sat, I actually could not remembered. must be stoning for quite a while. Francis caught up, called up to me, together with George and Jennifer, they pushed me for another 10km toward the durian loop, I had to stop and stretch alot of time and begged the gang to push on without me every time i do so. I knew I might not make it with this cramp, but don`t want them to them to accompany me and risk with me. Finally, at the end of durian loop, I got 2 bad cramp walking up the stairs and decided not to continue this race. It was a biggest decision I had to make in my 10th running career years. It was an decision not an easy one to make and the aftermath mental blocked was even harder to settle in. 7hour 45mins later, I was out of this race.
The distance and terrain, taught me to be humble and gain total respect for those who completed and even more for those who did the 100km solo. Mileage, endurance and mental strength was the key factor in this race. After the dust had settle down, asked me again if I want to do this race or be a support. I hope the heat cramps does not offered a bad history for the coming event I am about to undertake.
A "Big thanks you" to those who brave the blazing sun and waiting for us with cool isotonic, sweet fruits! a God sent. thanks
Wednesday, October 21, 2009
Work out Gym
I went to the gym this evening, 50mins at 110 watts, 80 cadence per mins.
ended up at 320 calories burns and a big pool of sweat.
I was keeping the quads warm and good breathing though-out. a nice way to end the night.
keeping the finger cross now, no more distraction. focus on the goals.
step by step, little by little.
Recently things had worked out well for me, a new challenge is approaching, I am not sure how it would turn out, but I think new thing would give me new motivation and push!
wish me good luck!
ended up at 320 calories burns and a big pool of sweat.
I was keeping the quads warm and good breathing though-out. a nice way to end the night.
keeping the finger cross now, no more distraction. focus on the goals.
step by step, little by little.
Recently things had worked out well for me, a new challenge is approaching, I am not sure how it would turn out, but I think new thing would give me new motivation and push!
wish me good luck!
Tuesday, October 20, 2009
Fort Canning
I managed to make another run this evening, distance probably around 10km include mild up hills. The leg was feeling better tonight though-out the run, but I still feel a little pain on the right ankle.
The idea tonight was keeping the leg fresh, good breathing and relax the body when running. Keeping the posture good. slow speed, but short on the cadence. I was trying to chat with the one next to me, just keeping the heart rate low.
2 loops at FC, I decided to stop at the end of second one. a quick drink, I did a easy run back with VH. He was doing a 100km solo and now he is officially my hero! chatted along the line of which is tougher, a full Ironman or 100km trail Run? Each got his own description of "pain"
A good run to end a perfect night, time to rest for the big day.
The idea tonight was keeping the leg fresh, good breathing and relax the body when running. Keeping the posture good. slow speed, but short on the cadence. I was trying to chat with the one next to me, just keeping the heart rate low.
2 loops at FC, I decided to stop at the end of second one. a quick drink, I did a easy run back with VH. He was doing a 100km solo and now he is officially my hero! chatted along the line of which is tougher, a full Ironman or 100km trail Run? Each got his own description of "pain"
A good run to end a perfect night, time to rest for the big day.
Monday, October 19, 2009
Quietness and Peace
I managed to reached home early this evening, about 830pm. it was a school day, but I decided to give the lecturer a break from my usual style of "bombing" and left early.
Back home, hesitate a while, but I changed into my running attire and off I venture into my neighbourhood. It was a usual hot and humid night, I was running towards velocity, a relax run and trying free myself from the hassle that build up in the day. A short run like these help to free the mind, like a dip into the pool, the mind managed to attain some sort of quietness and peace. I could only hear my breathing and the pounding on the pavement
It was not those lung breaking run, but a sort of run that i normally would do just to gauge the condition I am in now before a big event. everything was fine, but I could felt a certain strain at the right ankle, not sure when did i got this. sigh~ let see how the strain felt tomorrow evening, nevertheless, I completed 37 mins run, probably around 5+km.
last night, I dream of death in the family, it was not the first time i had such dream, not sure why, maybe i am getting old or probably "someone" is hinting me to spend more time with the family.
Back home, hesitate a while, but I changed into my running attire and off I venture into my neighbourhood. It was a usual hot and humid night, I was running towards velocity, a relax run and trying free myself from the hassle that build up in the day. A short run like these help to free the mind, like a dip into the pool, the mind managed to attain some sort of quietness and peace. I could only hear my breathing and the pounding on the pavement
It was not those lung breaking run, but a sort of run that i normally would do just to gauge the condition I am in now before a big event. everything was fine, but I could felt a certain strain at the right ankle, not sure when did i got this. sigh~ let see how the strain felt tomorrow evening, nevertheless, I completed 37 mins run, probably around 5+km.
last night, I dream of death in the family, it was not the first time i had such dream, not sure why, maybe i am getting old or probably "someone" is hinting me to spend more time with the family.
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