Life Is Like A UltraMarathon

Born Loser

2011-11-09T07:21:00.002+08:00

how do you detach yourself with Losers?

well, before we do that, we need to identify the top 5 trait.

1. they comment on things that you did, or didn`t do. but never ask why they are not invited?
2. they get pretty vocal, when you have something new, like a new job, new toy or attending events. eventhough, you tried to hid it from these people.
3. they are always in the look out for free things, when they know that you will be able to provide them, they take advantage from it.
4. they get pretty jealous when you did not include them in events and started to voice about it when they happen to know it.
5. they are always in a sarcastic remarks, when someone they knew change job or take up a high education, when they are not even close.

Greatest Man

2011-10-08T11:04:00.003+08:00

well, so it happen. no one live forever!

if you can create an technology that you could live forever, will you still do it?

in the past, when a great man dies, they honoured him for hundreds of years and forgives his misdeed that he needed to do to create what the world is today.

now, when a great man dies, they honoured him for a few days and the political propaganda starts.

how rotten the world is today!

iSad

Missing in action

2011-10-05T03:24:00.002+08:00

I know i have been missing for quite something and blogging at 3am in the morning seem.. again unusual. well then again... let me know when you hit yours mid 30s.. some called it crisis, i called it "God" giving me more time in his ways.

stuffs that happens when i am away,

1. completed a full course after 2 long years- not sure if i should really continue? or just leave it as it is.
2. landed myself a new job- new environment, new scopes, new bosses, whole lots of stress
3. not sleep much again (nothing new)
4. gain weight- damn i need to do something about it seriously.
5. mum moved in with us- at least i am having home cook more
6. wife is feeling the stress- maybe age is catching up
7. Running lesser now- need more RUNS!!! damn it
8. Alcoholic- not sure if this is a bad thing
9. get myself a new Xbox360
10. a new car- old third hand Continental car- i am a convert!

Expression

2011-03-13T12:43:00.008+08:00

The means of expression, can be in term of arts, fashion, body languages, matter of speech, individual action towards a matter, some even the company you are with. Some does it in open, some does it in discreet and some does it behind a closet.

These expression usually demonstrate a set of self acknowledgement, is these endorsement acceptable socially? some were not. but who decide these acceptance anyway? The society? The family? or The individual? what drive the society to accept a certain trend and/or an individual set the expression, stand by it, will the society has no other choice but to approve?

The evolution of the society during different time, show a significant change in our way of life and also our mind set. A person has the chance to go thu a series of society generation, whether he can change to suit the society or he will be left out. can religion govern these new expression and set a mandatory guide line? or have we being misreading them for the longest time, just like the other fail expression that our religion and society cannot tolerate now.

There is no fix rule or regulation, as cited in my previous post. all are set without any meaning, if you are not in the nature to obey it. Evolution might come by force, or by time. leaders change and new set of rule are in. but who said these rule is right anyway? those whom have the interest and power to set them, of course!

To set a commercial expression to gain awareness, a research is needed to in-line with the mindset the targeted group we want to send to. it might mean something to them and nothing to some others, but at least we get their perception toward our ideas.

Ethical? that is a different subject matter in the future.

Time will tell

difference in space, difference in time

2011-02-19T13:01:00.004+08:00

have you wonder why there is so much differences in us? why does a person whom look so similar, living in the same planet, breathing the same air and watching the same stars at night. had so much difference between us?

over the past weeks, i had the honour of travelling to a place, less travelled. it was below 0 negative 15 degree in a bright sunny afternoon and a extreme negative 35 degree just 5 hours later. The Traffic was crazy, the snow and icy road required the direction to be change everyday. even the locals find the traffic unbearable.

Space. yes, it was spacious. living in a small country like us, we could not imagine the ample space they had, every shopping mall was the size of orchard ion. Resources was not scares and there is ample for everyone. some of the locals told me that even though, salary is low here, money was only meant to be a transition, no one actually own them there. oil, land, minerals, mines, natural resources was no lacking there. Communism Theory?

As the environment was harsh but full of rich minerals and spaces, human characters building and culture become a unique way of living. in this space, we call them brotherhood. there is no need for details, everything comes with the right contacts. education, knowledge and skills become a waste of time; the only skills they probably need is to drink 1.5L of Chinese wine and still sober enough to sing praise to the authority. This social trend happened 2000 years ago, and now it is still happening now. will it goes on another 10,000 years! long live the emperors. their spirit never die.

Live to Survive? or Survive to Live?

I am honoured to be received as a guest here and special attention was given to me from the tour guide from clothes, food, living and even the tours. as i am beginning to observes the social trend and the differences back home, I was wondering that could our 65 year old culture in our part of the world is an expectational cases?? back home, we care too much about little things! little details that was put upfront of us, did we complaint too much of our lives and did we care too much about the thing we don`t have? we do not have the luxury to survive to live, our natural environment put us in a comfortable position and our systemically approach to our manhood does put some guarantee in our future, but not all will agree. I am wondering those stories that we told to our foreign brotherhood here, could actually be bought back to their home as a side dinner jokes.

when I leave this harsh country to a cosmopolitan city, I leave with a light heart and glad to take this some thought and some theories on modern human behaviors.

Work Life Balance

2011-01-23T15:43:00.005+08:00

what do you think about this?

I was asked this question at the time 10pm, when most of us were hiding in our dorm bed. suddenly a call came and I was asked to make my way to the meeting room 100m away from my dorm. "The Boss wanted to see you" ok, I thought, If i have gotta into trouble, this must be the show down.

I dragged myself off the bed, put on 3 layers of clothes again and walked out of the dorm. it was just a nice 5 degree at this time. Making my way toward the lift and press down to the lobby, I was trying hard to think what had happen during the course of my work, where i had to be dragged down at this hour.

lift open, not expecting anyone there, I make my way almost 100m toward the next building. as I was mumbling my way and still couldn`t make the sense of this meeting, I saw a familiar back. "wolfgang". He turned back with much astonishment, I think he is as happy to see me, as i am to him. are you being called in too? I asked, yes and he reply he thought he was the only one since he was told that the boss wanted to see you, not us. Not long, we could make out another counterpart in the shadow and another one appeared from behind. 4 of us make our way toward the meeting room in the same clothes where we came back from dinner 2 hours ago.

it wasn`t long before everyone gathered in the room with bloodshot eye, mess hair but a relieve face. this was then, we realise that the boss just had took too much coffee and suddenly wanted some accompany in this cold chilling night.

fortunately, more coffee, tea and some snack was order from our "kind" mamasan, she tried to make everyone comfortable, this is apparently not the first time that the china and Hong Kong team had to endure when the big boss is here. Stories from the past and experience from different countries managers was share in this meeting. business alignment and force commitment was make, I am just glad I don`t have to shave my fore head and cut my finger for this brotherhood night.

It ended in just a nice 1am Saturday

Talk about work life balance. damn

Last Blog of 2010

2010-12-31T10:04:00.002+08:00

After 364 days from 2010, this is the end of the year again. 2010 year had its down and ups, prematurely, I was retrenched but quickly found myself a job faster then a speeding bullet. I had many lesson learned during this period, from work committment, staff relationships and friendship.

I finally understand the 4th side of a coin and think strategically. LL: always give the "benefit of doubt" we always ignore the "unknow of the unknown"

I managed to stay put in a job for almost 6 month and surprising I am only one who received a confirmation, out of 8 of us. 4 had quitted or retrenched and the other 4 had not confirmed yet. I had begin to enjoy my new job experience and also the accompany. I guessed I would give it another 1 year before I decides again.

I had a enjoyable year of non-triathlon year, run one marathon only! yes, although, I had being training with the pack, but the feeling of no competition, only joy run is so relaxing, some call it slacking :P

Of cos, how could one feel lucky, without going thru some down moments. how could you enjoy your weekend, if you had not struggle thru the weekdays of work. I begun to understand the harmony of balance. yes i really do! Life is like a big balancing scale, when we enjoyed the moment because we had something bad enough to compare!

anyway, 2011 would be another challenging year, I am sure it will be a roller coaster ride again! let`s wish that there will be stable jobs for all, sport injury free year and also an Academical fulfilling year for me.

Happy New Years 2011!!!

Merry Xmas 2010

2010-12-24T13:56:00.003+08:00

Hi Friends,

Merry Christmas and Happy Holiday.

Its the season to be jolly, la la la.. la la la...

My theory is,

feast and enjoy every moment, before we start our long fat burning run again so that, there will be no complaints!! hohoho

For Pride or For Glory

2010-11-27T12:15:00.003+08:00

Why do it?

I was often asked this question by friends within the running circles and also those whom had only heard it by words. could it be the pride i am seeking or the glory i want? to be able to booast for the rest of my life? while since i am not the only one that was ask these question, these are some of the answer gathered.

I am still not very convince that "these answer" are the true result which I am searching for. although, I would like to say that despite over rating ourself, everyone deserve some form of recognition after competing a gruesome event.

Today, I took the liberty of running alone at east coast beach, a short 12km morning run. it was the longest distance since the last 30km about 2 months ago, I suddenly felt weak on the knees. The leg wasn`t running, it was actually dragging, the breathing was unstable and the body ache come almost immediately. I knew that the body wasn`t able to take these speed anymore, I decided to take it real easy. A thought comes in my mind, and I am starting to compare my fitness level almost 1 year ago and current run.

At that moment, I knew why I am again, attached to this sport.

I was super uncomfortable, felt like puking and wanted to u turn at every toilet break along the road, but suddenly I had an enlightenment. I realised that I am human, yes! It wasn`t difficult to know, but who had actually understand the potential of a human body?? We are not born to last those crazy distance, endure long period of time pushing our body, enduring heat, pain and fighting rejection, depleting our body from food. But we are able to reach these stage by pure determination, constantly pushing our self, challenging the body thu self motivation, until these distance and time, no longer valid anymore.

key word: Adaptation.

A machine is design to follow its specification, while the features state the capabilities and stop before it reaches the maximum potential, while a man with a trained mind and a seasoned body, are able to constantly break out of our comfort zone and reached different level of limit, over a period of time. These form of improvement help us to realise, there is no limits to our body and the mind could take. There is no maximum capacity in us.

I once joke to a friend, that I bet I can outlast the distance of a half filled Lamborghini on my bike, which it is truly possible!

These theories could be improvise in our daily life when we are too comfortable in our work, our life and even our knowledge, we had already set our own maximum capabilities or capacity limites.

I would like to leave a note, a person is only good when it is constantly push and pressure. staying within a comfortable zone will only leave the mind weak and self satisfied in the end.

I do it, because I can!

Rule or Regulation

2010-11-18T16:03:00.004+08:00

Forum

there seem to have a lot of misunderstanding of rules and regulations AGAIN, and some smart alec playing with words and defining "it" towards their advantages. nothing wrong with this. my only thought is (its the Holiday season, "school out" and all the monkey come out to play)

Every forum, group, house, countries set their own rules or regulations. like an ISO that govern the process, schedule or progress in a plant or even a sales office. There is a work flow to follow, this is where an end objective was made and want to achieve a desire 90% of the results without having to monitor it every single seconds. note: i only mentioned 90%.

bad rule, stupid rule or wrong rule cited by curious, as the literature reviewed, these are just rules, no legitimate rule said that you had to follow it, it is just there to protect an interests ( be it, big or small) by a person whom has a personal interest to set them. by means, this rules is non of your concern at all! if you do not have any similar interests.

unless, you are required to obey them, when you are sharing the same interest of which this person is the owner of such interest. noted ( Owner, is a legitimate word) Understand!?

in simple form, you come my house, you obey my house rules! like it or not! dumb ass

in my opinion, a forum cannot appease everyone, it is actually OK!

lol, too much for today, I am amused again!

33

2010-10-10T09:11:00.004+08:00

A day after my birthday.

I found a hint of 33, when i start waking up at 6+ in the morning and then finding myself no longer needed to sleep more than usual. i knew age is catch up. I listened to bosa nova now and find pop or rock music irritating. Retro music no longer appealed to me anymore.

Years of education make me dumb and years of work modded me into possibility someone whom I hated in the past. but good thing is, the mind is still active and alerts. I discovered that the body could last longer in the distance. hmmm.. possible the lower metabolism. I compare to a photo took 2 years ago, my white hair very obvious now.

I am not done with education and I think i should go for the peak. I am not done with music, i think I should learn it, to enjoy it more. I am not done with sports, too many hills not discovered and I just bought a new set of wheels for the road.

33 years wasn`t a smooth sailing. wasn`t bad either. I still hated the NS, but i give up struggling. anyway, there wasn`t much thing they could ask me to do now, right?

ok, think this post is too random. well, that is for all now. lives going to get better.

Only for the "Tough"

2010-08-29T13:57:00.005+08:00

We get excited, when we know that we will be spending 4-6 hours on the road. sometime in a terrain that we are familiar, sometime not. although, running with a bunch of ppl, most of the chatting were in the beginning of the runs. after a while, everyone goes into a trance.

I personally, think that we are long distance introverts, we think that running help us physically and we love the mental high. This phenomenal does not seem to happen in other sports, we share a joke or a stories during our ride. we get to interact more during a ball game or a board game and even swimming can get social too.

In the past few runs, the running group is getting bigger, we had become more competitive. we tried to outlast each other especially when the distance is longer and the heat is up. chatting had become lesser, maybe due to the fact that everyone was struggling. The past weeks of cross country running, some of us had taken quite a bit of beating. Some were sick for weeks, heart rate gone up, foot sprain and a fellow friend had to be send to a hospital.

I think that a little encouragement along the run would help, especially those whom is not feeling well. it is going to be a tough september before the actual race is. Jia You!

Training builds Character

2010-07-24T16:27:00.002+08:00

During a recent Q&A session, I was asked "what best describe you?" I pondered for a while, trying to recap my adjective and vocabulary to answer a relative difficult question, at least to me.

I thought for a while, probably due to my limited adjective, I find it hard to answer sincerely. I just said, I am a "Long Distance Triathlete"

one look amused and another one look puzzled! I began to explain my answered and hopping to find a link to their question.

4 year ago, I am beginning to find an identity about myself thru long distance sports, before that, I like to describe myself as a person whom is determine but humble but I was never able to find a link to this adjective that convince myself, not to mention others. when I took up long distance sports and had being training for it, I beginned to find new meaning for the adjective : determine, hardworking, humble and competitive.

I explained why these words is important and meaningful to me, when i linked it with the training i went thu in these 4 years. There is the "ups and downs" in training session, especially when works, school and family required a certain balance.

The determination of changing into running gears after a hard day of works or waking up at 4.30am on the weekends for long run or rides, is something that i am proud of. I work hard for the races that i signed up, but due to circumstrance, that i might not compete the race, I am glad that I work for it and had not regret it. I am humble a couple of time on the distance that i had to complete during training or race, this experience does not come easy.

and finally, I am competitive against myself, I wished i can do better, faster and stronger in every training session or race.

of cos, thanks to my training buddies that makes the tough time goes slightly easier. tough time don`t last, only tough man does.

Craving for Pain

2010-07-18T15:13:00.002+08:00

I had not have this feeling since the last time when i was training for IM LKG. This morning, the run took us from MR- Rifle range-Durian loops and back to MR.

It wasn`t tough and there was expected trip and fall along the way, I am glad there wasn`t much issue. at least i didn`t have to be carry back. almost 20km, felt like a 25km flat. 2hour 45mins with a few walks and pit stop along the way.

I think the body is coupling well after the KL marathon and a 3-4 hour on the road seem fine to me now. I would need to build on this and drag this base training session to 5-6 hours in the near future training. Some cross training is expected for Oct, so whose in?

Job Passion

2010-07-06T10:41:00.004+08:00

Recently, i had the luxury of choice. Not voluntary, but by force. sometime circumstance does not permit us of purpose, but i still stand by the belief of "everyone can choose"

I tendered my registration before i got a job, which are quite taboo to many. This social prohibition in Singapore context, was viewed strongly by many, some said irresponsible. To a certain extend, I agreed. The first 3 days was horrible, and I actually got panic. I surprised myself. But things got a little better, when my first call up in an interview was thu and i was offered a job in "lighting" speed time. I surprised myself again.

I opted to stay off work for 2 weeks, as i could had start on the very next Monday or 2 week from then. my choice was pretty obvious. During these 2 weeks, I had numerous calls for interviewing opportunities, which some i had to downturn. Some application was an noticeable choice of desperation in finding a job in 3 days. I can choose again! I was impressed upon with someone who are able to find meaning which turn into passion in his work, he actually sells his work for a healthy profits. I do not have the luxury of finding this pleasure and I am not sure if i could find it now. I was ask many time, if i am passion about the job and I had to said "yes" and making up excuses "why". was I pressure by the expectation of our society?

I am a self made victim of our society pressure, in this environment trend, we are unable to find what we want, we were lead to it. From the industrial evolution to a service industrial now, we see the changes in education, training that mould the next generation. If you ever notice, government never talk about passion in work. Question is, were they allowed to choose? would we be a drifter, if we choose otherwise?

The facts are, most of us do not have the luxury. I am thinking thu my option again, maybe for a career change? Something I had to seriously balance between family, income and passion.

Just RUN

2010-06-28T14:21:00.009+08:00

erm. I think it must have been sometime since there was any entry about running or any kind of sports. well, I am still running and also officially slacking.

This time, my marathon took me to a place where i started my first, my virgin marathon. nothing really exotic about it, it just KL. 4 years ago, I took my first step into marathon after being curious about the "hype" i just signed up and went there without much preparation, I told myself the next time I would do better at this. 4 years later and numerous marathons and triathlons, I went back to KL marathon again without any preparation at all, dejuva!

The race started with heavy rain, low moral and a wet running shoe. while standing beside a bunch of first timers, I could not feel their excitment, I wished i am back in the hotel sleeping. "bang" the gun went off, and the runner all around me running into a dark and long journey. I was still walking toward the line, while my buddy was dragging behind me. started off a small step at a time, we broke into little step of jogging. turning a round a few time to spot my buddy, I just take a little step at a time, target a big orange balloon name "5hour"

The rain hasn`t stop and I was no way motivated at all, I just struggle with my steps. 3km later, turn, my buddy was "eaten" by the runners. Rain was smaller this time. my shoe still wet. at the first water station, I saw a familiar face "kayano" we ran together for the next 4km before we parted our way. it was still dark when we hit the airport highway, it was actually quite refreshing.

The entire route took us into the cities, shopping malls, public mall and more shopping malls. and then there was the slopes, long gradual up slopes and more slopes. I think this time round, I took the liberally to look around the scene and admiring a beautiful sun raise. maybe no time target, I just run.

at 30km mark, I finally took a peek at my watch, it was 3hour 25mins. hmmm... not too bad. a flat route toward the 34km mark, I went pass some familiar face again. took some gels along the way, I could hear my stomach growling. at 35km mark, I was at 4hours 10min. hey, i might just make it below 5.

I make my way towards the 36km marks and I could feel in my bones, there was "something" waiting for me. and there it was. the GE 30km hills! a long tail of walkers dragging their legs up this hill, it was quite terrifying when you watched from below. I tried running up at least the first half, but it was painful. The hip and quads was complaining, I kept shouting at them to "shut up" no choice i had to walk. i gave up. I took it easy running down the slopes, the last thing I want was to "die" at another up slope. At 38km slope, Heeshen ran pass me, I think he was on drug!

5hour 05, I was eventually at the 40km marks where i saw Ben. He was cheering and we ran alittle before the last turn, I told him to wait for me at the finishing point. at the last 800m, I felt like a champion. The street was filled with people, mostly runners walking back and passerby cheering. I thought i saw a couple of passerby "fighting" throwing punches, not sure why. Running in the middle of the road, there was no one esle at that moment, but me. again, i am not sure why??!! saw ST at the last 100m.

I reached the ending point, smiling....

Fallen

2010-06-16T22:39:00.006+08:00

There are events which happen recently that make me think life isn`t prefect, sweet and plain sailing, as most of us wanted it to be.A Lots of thing happen, which gave me reality check every time!

At these moment, there are times, where you doubt your faith, your judgement and sometime, even yourself. Usually, when these happen, I like to think that i am not the worse off, there are someone in a worst state then me. an IQ spirit, my mum love to say. I am blessed with many advise, some worth listening to, some are just not very supporting. I am not very sure which one is right, i have to analyse it correctly at a less depress stage. don`t blame for not being "friendly" i can only try.

I guessed, in our living years, there will have many things/ matters that bothers us, stress us and making us worry, we stand at one priority at time, when we looked back with different mentality, it does not seem to be important at all. The older folk would call them "life". Those lucky one something to fall back onto, but most does not have a safety net. I like to believe when you are at the bottom, the only way is up, but how long is the falling going to be? how many of us are able to wait for the rebounce?

"Beating of life" are the maturing stage, I like to call it, life badge of honour

Planning to Fail

2010-05-27T22:42:00.008+08:00

I am pretty sure at a moment of our life, we had come across a junction where we had to decide what is best. Time like these require us to make decision where facts and reality does not matter at all, as educated as we are, we based our decision on methodologies by weighing what good, bad and fair. at a "young" age of 33, I am not in the first time approaching this junction, this is a familiar ground for me. But even at this young age, things had become slightly more complicated with implication, I discovered that I am no longer a decision maker anymore.

I have a systematically opposite mind set, I planned to fail. I planned to resign every time i signed on a dotted line on a new job, I planned for failure when i approach a project, I planned to DNF when i run a race and I planned to die before my child would probably grow up, leaving my wife alone with them. In a plan analysis, I looked at strength as a possible weakness in the future and a current weakness as a possible strength. I realised that some people might said these thoughts are genius, while most might think i am weird. I think i am hardwired badly when i am borned. this is not funny.

Things got worst, I was impressed upon on the thought of "critical thinking" when I was shown the many sides of a "coin". Yes, coin, no bigger then a 50 cents. The thought of looking at the surface and behind them, some smart alec would look at the side, while a critical thinker would look beyond the coin. These critical thinking would some how lead to more analysis that would paralysis us even more, that we are unable to make a swift quick death decision like we always use to.

This get really frustrating when you tried "critical thinking" in ordering mee pok soup or dry with chillies or not. etc. etc. too much combination, too many choice. If there is only one choice in life, would there be any better? or did i just gave you a business inspiration?

so, question is, why think so much? sign, i knew age is catching up.

Two for One

2010-05-16T14:36:00.004+08:00

Have you ever notice how a person would change in their behaviour and attitude when they are in love? once, was a strong headed, full of opinion person, that stand on her 2 feet for everything, now a sweet girl, who listen to opinion and "smile" when the loved one call her silly.

My guess is, she is really in "love". Love can be magical, a magic that opens the heart and controls our logical thinking. when we were younger, we are taught to be strong, to say "No" and think for our action and a possible reaction. There is no one to depend on, except our self, friend come and goes in relate to an events or activities we were gathered by faith once. Even True good friend we often think we had, sometime cannot stand the test of time.

how does one know whether if she/he is in love? does it meant butterfly in your stomach? thinking of she/he whole day? or like to spend time with this person? answer, is no. in my opinion, when you are in love, you learned to rely on this person, you listened for opinion even though you already had one) you put trust in him, every word, action and opinion.

Be it good or bad, suddenly you become him.

"A woman lied for the sake of her man, where a man lied for the sake of himself"

Hmmm...

Are you a Strawberry?

2010-05-12T22:36:00.009+08:00

Have you ever tried to understand why some people could stayed in a company for more then 20 years? Were they motivated by money? power? what was it that make these people stay? This must be one of the greatest mysteries that a modern HR professional had tried to solve, but failed.

Be it an individual motivation or a Team sense of belonging. Psychologically what make this person ticks? A friend that i knew, was working oversea for the last 3-5 years and recently she came back to Singapore for a reason we were not clear. Having tried out a few other jobs in Singapore, each duration not more then 3 months. She is calling it quit for the current one again.

Is this what they called the "strawberry generation" People belonged to this generation were trend to be fragile when facing certain pressure. The weakness in lack of stress management, money management and lack of planning. They are generally enjoyed their stayed at home, comfortable and being well protected. (this might not be applicable for my friend in the past, but i am not so sure now)

These strawberry generation thinks that with their high education, the expectation on Jobs employment were also different. They expect high paying jobs and often over confident about their opinions, sometime, they seem to be self centred. Economically, these strawberry generation are not contributing enough and are probably part of the reason for the recent recession. They lack the foresight to see the realistic world, in which, they often thinks that everything should come in a nice particular orders, if these situation does not come in their prefer ways, these strawberry generation most often cannot handle it and therefore, find the quickest way out.

I have no grudge on these strawberry generation and their way of life and how they feel as an individual. A "self centred" generation were cause by a chain of problem; the Society- Family-Friends? which implicated these behavioural trait, I am not a psychiatric or a subject matter expert, but in my opinion, this is going to be a hard battle for the leaders and managers in the future.

The world does not evolve only for you, we are just a part of the game play, some said like a pinch of sand. Suddenly, i think sociology can be rather interesting and should be part of the our academy and a compulsory subject.

Vanity

2010-05-03T20:08:00.003+08:00

Most of us are guilty of being vain at some point of time, beside the receding hair line, pimples out break and a few lost tooth. Some men just spend too much time on how we look "artificially"

Men spend too much time on clothes, accessories and even shaping our body at the gym. I remembered I was asked a question a few moons ago " why do you run" and my quote was, I want to look like a "Rock Stars" there were many responses was on that quote, while some trying to make sense, most just find it weird and other was amused! As much as we like to say, we do not mind being a little heavy on the weighting scale or having a little bulge in the front. We are often cried deep down inside us.

After a heavy lunch or dinner, the next thing we want to do is a 30km LSD.

When we are approaching an important event, the first things that always come to our mind was, what should we be wearing? well, this may not happen to every men I know, but at the very least I am guilty as charge. Question is "Does a vanity Men associate with being Gay?"

I noticed some Singapore men had finally break out of their shell and had uphold the true meaning a "metrosexual" which define as "men who live in a post industrial, capitalise, who have strong concern on his appearance or a lifestyle that display attributes which stereotyping a homosexual" cited wikipedia. is this a fair statement?

Some men had gone a few steps further with make up, dress, wig, eye lashes and a fake boobs job. I think, this is as far as i can accept and trying not to be too biased to "it" and definitely not affected by "it"

unlike my buddies did 2 night ago, all I could said was " We were lucky!"

ok, i rest my case!

Err....err.... Ladies and Gentlement.. Err.. err...

2010-04-26T11:50:00.005+08:00

"Err... err.. ladies and Gentlemen.. err...Err.. this is your captain speaking, did you miss me :P "

Commercials, advertisement, provocative tag lines, visual and virtual marketing, at the right time and the right target audience.

yes, i am a freak, commercial advertisement interests me more then tv series.

last night, i managed to catch a glimpse on "Star awards 2010" when J told me that it was a 2 weekend events. Everyone was talking about it, in the past, I would have ignored it and rather watch you tube instead. This time round, I was "forced" to seat down and watch it with my mum.

The show started out parading our artists and guests, while they walked down a long red carpets into the studio. A couple of emcees tried intercept and interview them, just the hollywoods. "Aunties" question such as clothes, upcoming show/ movies wouldn`t be worst then a "Singaporean" question "how do you think about Singaporean girls?"

In fact, I was quite stunned! what kind of scripts is that?! Err...err...err... was much of an answered, beside the, "they are very warm!?"

the next one was even funnier! A lady guest in a red-see-Thu blouse and a black strap inner top was asked a question on how she thinks about her dressing this evening?? her answers was this is "Christine Dior" and the reply was.. Err..err..errr... very nice! i think these emcees need to go for a one day fashion and grooming class.

As the show goes on, awards recipient went up one after the others, most thanks the fans, their families, Bosses etc. some was crying, some was stunned, some was angry. I personally think that, these awards should focus on the back end work more. Lighting technician, Beautician, make up artists, directors, scriptwriters, best shows.

Best actors or actress award should be the most important award. definitely, not the top 10 guys and ladies "awards" was a total waste of time! anyway, it was pretty predicatable. Then comes the "honourable awards" oh my god! this is the worst "thanks you" speeches I had heard for a long time. The script writer should be shot!

I am not sure, if this would be shown in any part of the world, I am hopping a "NO" There was no teasers, lousy 20 years old concept advertisment, poor stage planning, scripts, dress sense, hair, etc. and there was not even a sideline entertainment! how worst can it get, when they tried to show you the post event celebration.

Stuffs

2010-04-13T21:53:00.003+08:00

"40 degree in Singapore and -40 degree in China" " Air crash killed Poland Cabinet" "Red Army dominating the Thai government" "Air skids in Indonesian " "Muslim military attacking Philippine "

The world is turning upside down, cold weather begins to feel like summer, man are killed for the reason of someone else "Pride" and even machine are turning against us.

when i am watching these news in my cosy corner after a nice dinner and soup, seating together with my loved ones. I suddenly felt that all these seem like a frictional stories, does it really exists? But in reality, these stuffs really do happens, these events happened almost everyday.

Recently,
A friend was complaining about having a balance work/life, a life where she does not have to work till 11pm and drink till 3am. a life where she does not drag herself to work everyday and faced her boss whom treated her like a salve. I have no solution. I only offered a listening ear and an objective opinions.

I supposed what kept a person sane in this insane world, how do we vent our frustration, our anger, hopfully before those around us suffer. I witness some insanity in the running community, things that they did or plans to do, does not really make sense and there is no practical reason to do so too. For the moment of Pride? or for the moment of Glory? a feel of power? or just to create conflicts?

well, I am sticking as a bystander and happily watching the world news everyday.

Simple Life

2010-04-09T21:18:00.007+08:00

How nice it be with life, if everything is make up of chocolate? i am sure you had seen the commercial about this chocolate world, that everything is make up of chocolate. when you are hungry, you just take a bite on anything that is in front of you!

Life would be simpler that way, right? let put this into perceptive.

We live in a world full of expectation! yes, a world where we needs to bother about what the other have to say, felt and even expect. when we are young, our parent expected us to do well in school, got into " branded" colleges and university. They expect our result to be good, to do well in sports and some even prefer us to be well like by teachers. etc. while we are working, bosses expect us to save the "world" , make a dead dog run, make them look good.

In our personal aspect, friends and families expect us to get married at a certain age, have children, maybe 1 maybe 2 and better yet 3 from the government. Children expectation is even greater, they expect them daddy to be someone great, a hero or a big CEO.

In the past, I don`t think my parent ever had to worry about not being a CEO or a Hero, they are only expected to bring food & kopi to the table, a roof over our head without aircon and my $2.00 pocket money every morning for recess breaks. They were never bother about education and who need a car?

I concurred that most of our life had turn out to be a ticking "time bomb" yes each of us are like a suicidal bomber, the only target is our self. We get our life so mess up, although, we earns thousands of dollars, we kept complaining that we need more, we drive a car and keeping our self stuck on the road for hours. we stay in a big house and complaint too much house work. we study too much and complaint about the politics.

I could see this trend is not going to end, even the predicted 2012 "mayan calender" aka end of the world, might not solve this Global issue! this is going to be worst, man and woman are getting married later, youngster are getting pregnant younger and the job of a cleaner would probably need a PHD in "Electronic and Electric Engineers" to operate cleaning robots

I hope the "Mayan" predication really come true, then i can stop working, sells my house and live on my saving. if this does`t happen, please turn us all into Chocolates

Random Encounter

2010-04-06T22:45:00.004+08:00

Life experiences, a journey that i am continuing to learn and hopefully understands it.

People that i had encountered, at work, leisure or sports had somehow turns an new perceptive on certain things i thought in the past is nothing but harmless.

Words that had spoken or written often cannot be reverse, sometime, people often does not think about it, but those words that heard, some would keep it in mind. I am for one, who listen and read carefully, maybe due to occupation hazard, i remembers almost everything.

Maintaining a relationships from a working colleagues, a friend, a family members are really a difficult and complex thing. I think it is easy to maintain a professional relationship in office or with a client, but among friends, is more complex.

Friends represent a complexity in a social networks, where there are difference in level of communication, friendships and commitment. There are people who had their ways in dealing with people from their social status and having different agenda in a friendship.

lesson learned:
Avoidance, prevent unhappiness and many other complex issues. This is good enough for me anyway.

BEST ESCORT RUNNERS TEAM

2010-04-01T23:23:00.005+08:00

my foot!

some idiots mentioned that those bandit runner "spoilt" their pace, your pace should be with Mr Lim, not any body esle, get it right!!

Authority.. oh my, oh my.. FYI
go search wikipedia, for your pea brain information, it relates to LAWs! Rule and Regulation. if it is an organise run, where others pay money for a reason (normally for prize money) R&R would need to impose for fairness.

your "Authority" comes from NTU Alumni?? since when does the NTU Alumni states out Law & orders?

the whole Singapore is proud of the 9 core runners! first time, i heard the "supporters" tries to out shine the runners. so funny!

if you want to stop others from eating from ur party snacks and drinking ur coke, just say so loh...

LOL.. this is one of the funnies stuff i get from the net recently! i love it.

unleashed

2010-03-23T22:44:00.002+08:00

how do you really know if you had maximise your run, swim, or bike? this evening during the CBD run, I notice that there are many improved runner, from at least my past memory of them.

but for some of us, we are like degrading, losing steams or just could not get the engine up. The breathing was terrible, leg was not pushing and the body just could not take the pace. it was not only me.

are we tired? or just the day work? many possible answer, but i am guessing the body and mind was not motivated. yes, motivation, come in many form. like running beside a friend, running away from someone, a sudden chase or a sudden "inspiration"

it just unleashed something inside us, like a additional fuel or power, that give us a boost.

I guessed to unleash the inner power or output in those legs to pace faster, better landing and push for better stride. we have to understand and know what motivate us, a complex understanding of such theory, only ways is to discover and enlightment before the next run.

Revisiting MR

2010-03-21T12:57:00.003+08:00

haha.. this weekend was like a re-visiting old running place for me. The last time I visited MR was end Dec 2009 MR Ultra.

at 7am, the gang consisted of stuck, tao, batz, Ben, yuewah and myself, Yankee took another route (ninja training), we started 10mins after 7am. the pace was comfortable in the trail, lot of chatting and catching up. I actually miss the slope here. haha. HR was slightly higher, average 165- 175 on trail.

after the first tactic halt, we took a walk towards the ranger station, a good stretch, drinks and jogged back to start point. great breakfast at whampoa market. thanks for the accompany guys.

Re-starting

2010-03-20T19:42:00.007+08:00

2 week after IM langkawi, I was finally back in ECP at 5.20am this morning. I was not expecting much of the attendance this morning, probably only terence and tigger. in the end, 3 more joined us.

today, the target was only 16km, a tapering pace for tigger, but it was more like re-starting the engine for me. the pace was quite smooth and I was actually enjoying the run this morning, maybe it was the good cooling temperature, or maybe it was just an non-race training for me. did i just attained the true joy of running :P hmmm.. maybe i should re-organise myself.

Most of the time, I was pacing beside fennel who was in her Vff ,yes bare foot running can run as fast as me. lol. I was not very sure about the timing at each stop, i just take it easy and make sure i don`t burst my lung plus maintaining a good heart rate throughout the run. a good finish. HR average 155- 165

Events and Race will be a luxury for me in the next 6 months. exam and competing my thesis would be the top priority. i am aiming for 2 events after September.

TNF? Desaru? HK Marathon? SC Marathon?

I need to build and maintain the based for langkawi 2011.

reminder: something i had learned recently, some "matters" should just keep it strictly professional, to avoid casualty and maintaining friendships.

Tapering

2010-02-21T10:32:00.002+08:00

Saturday
Type: run
Distance: 16km
Time: 1 hour 45mins

started at 5.45am, overslept, due to my own stupid careless again on the stupid HP. damn. almost wanted to give up at 7km mark to u turn, but heck, we pushed ahead for another 1km. double pace back, 5.45/km pace average back to start point. a good session with my 2 running buddies.

Sunday
Type: bike
Distance: 75km
Time: 2hour 30mins

spend the whole afternoon trying to fixed up the wheel, TMD, got cut on my toes. but it was all worth it for the morning ride. good rolling and easy on the quads. got to cut it short when HS got a flat which damper his mood. in the end, 75km+ when reached home.

Be Prepared

2010-02-18T22:26:00.003+08:00

Be Prepared, A Scout Motto

Saturday;
distance: 28km
time: 3hour 18mins
thanks for my 2 running buddies for the accompany for this few weeks of running, especially in these wee hours where they could have being sleeping.

Leg was strong thru-out the run, at some point, we were running at 5mins/km pace. comfortably, we finished strong. when the event is over, drinks at the ECP, my treat! and yes, include these "fried stuffs"

This is the time of my favourite part of the training. Eating! yes enough said.

have being almost 5-6 months of bike, run, less the swim. I am finally approaching the final week before the race. unlike the other race i had done in the past, this will probably mark the longest distance and time on the road.

Physically or Mentally
not so sure, but i think i am faster in term of pace, probably better endurance, but am i ready? no one can tell. Mentally wise, at this point of time, I just wish i had no sign up for this! yes, i am not ready mentally. no ready to give up either!

a fellow friend is contemplating about signing up for IMWA, also his first IM. I just happened to give some advise here and there, but how do we really know if we are really prepared for this kind of time and distance. nobody can tell.

there is always a jitters when it was the first race, i remembered the first time i took the distance fo 42 and then 52, finally a 84. there was always this fear of no able to complete it. in the end, i still managed to pulled thru.

then it was TNF100, it still linger in the back of the mind for no able to complete it. it scare me that i am actually capable of "giving up" like that, something very unlike of me.

I am hopping i won`t give up like what i did in TNF.

PEAK

2010-02-07T21:44:00.002+08:00

enough said..

wednesday, 3km swim
time: 1hour 11mins.
tough, arm felt tired when reached 3km marks. not very sure i could make it by 1.30, but should be able to complete the swim within 2 hours.

Saturday, 25km, run.
time: 3hour 05mins.
first 3 km was always a struggle, after that, it was smooth sailing. I think i am meant to do long distance after all. :P
thanks buddy for the accompany. next week, 30km.

Sunday, 200km, bike
refilling is the key. I managed to refill at 45km point, 65km point, 85kmpoint.
I was able to maintain a good pace till 140km. until the NTU loops and hills really took a part of me away. 2 loops is all i could managed, energy was drained, i should had refill again when i was at 140km.

170km later, we reached krangi for lunch. after a chicken rice and drinks, I saw something really amusing, 4 of us suddenly stopped talking and "STONE" haha. it was such a funny sight. one was fast asleep, 3 of us was stoning for at least 5mins into the air. We went off and parted our way another 25km towards mandai hill- thomason and home.

finally, this is the end of my peak for bike training. another 30km run and 4km swim, i am done and just timing for the eagle. hopping I would not fall sick till race day!

Heat Training 2

2010-01-24T19:06:00.003+08:00

This heat training thing is really getting into me, I am enjoying it. insane? yes a bit ba. This morning, a ride towards changi nearly ended at geylang. I leave the house at 515am, took a slow ride towards changi jetty via geylang- ECP- coastal route- Changi village.

The car was out in full force in the morning, keep to the left of the road, I just spin easy. the cool wind in the face and the half sleeping brain, was abruptly woke up when i nearly felt into a deep pot hole. lose control for a moment, luckily, I managed to sit still and gain control fast. no punctual, heng har. 28km into the coast road, I had to stop a few time, to adjust the stupid speedo meter ( i am going to change it, i swear!)

630am, I reached and the gang arrvial shortly. Sera, Ben and Batz was 35+km from home. cool! tiger was 15km. Joanna, drove here, BOOO! took a quick breakfast, we went over to the ferry terminal,Freddy was waiting there. a smooth transaction, thanks ot Joanna, we set off towards Desaru.

Desaru, took a 18km towards the Renggit town, we met up with too kang and his brother. After some reorg, we started off towards Desaru round about. 60km 2 way back to renggit town. The start of the route, there was already head wind. had to keep the gear low and spin, head low and keep aero. 23- 25km/h. Moral was totally rock bottom as past experience told me that coming back will be worst! 1hour 30mins, I reached 30km turn about. freddy and too kang was 2km ahead, batz was 1 km back.

lower the head into aero position, literally looking at the floor, I keep spinning. 32- 35km/h average. I could feel tail wind, switch to the 53 and high gears, I was flying!.. yuppie! 50mins, i reached the town. what a good ride.

Lunch was always good with Joanna around! haha, Lobsters, fish, chickens and lot of drinks. we bidded goodbye with too kang and family, we continued towards the ferry terminal. 128km. after 45mins of boat ride and a nice ice kacang, courteous from batz, we continued back home, another 32km back. total distance: 160km, time: 6hour 15mins.

total for the weekend

Saturday
type: run
Distance: 20km
time: 2 hour 30mins.

Sunday
type: bike
Distance: 160km
Time: 6hour 15mins.

I am craving for more :P

Heat Training 11- 2pm

2010-01-17T14:14:00.004+08:00

since i am probably the only one who is in Singapore today, I decided to sleep late and wake up late :P yes, a part of training program i am doing. HEAT training.

started off at 11am from home, distance targeted to complete at least 90km today. riding in the afternoon, the road vehicle are out in full force. Taxi swaying in and out of lane, lorry not give way and of cos, the head wind and heat is out full force too. saw Principle along LCK

Riding towards thomson- casurina- mandai shell- kranji, the traffic was heavy, I keeping to the left most of the time, keeping leg fresh. haha. toward LCK airport lane. the head wind, side wind, back wind.. hahaha, it everywhere.

Buy some drinks at the coffee shop along the way west coast way and continue the way to shenton way. along the Mountbatten road, I notice i was being followed. A 60+ uncle in pant and shirt riding just beside. looking at my meter, 35km/h. so slow???

He ride pass me, I had to take his drift! yes, i took an Uncle drift. 400m only, I was dropped! damn, he is fast :P

took the road lavender Back home, reached 2pm.

Sunday
Type: bike
Distance: 85km
time: 3hours.
25.5km/hour

Saturday
Type: run
Distance: 16km
Time: 2 hours

What goes around, comes around

2010-01-11T20:41:00.004+08:00

what do you call a fallen prince????

Answer: A FROG!!!

hahahahahhahahahhaa

enough said!

happy time comes around, finally.

"A Real Leader is here"

muhahahahahahha, well said my FAT Friend.. a word of wisdom!

7 more weeks

2010-01-10T14:15:00.003+08:00

I am counting down to the day i will attending langkawi eagle, one of the toughest IM according to the old birds. I am so not looking forward to it now. fitness not there yet.

this morning, only 2 got to ride. I guessed the rest must be tired after yesterday run. starting off at casurina, we started off at 5am sharp. make a quick stop over at shell station for a quick drink. I am counting my rest point and timing it as well. planned for tactic halt along the way, 5 mins per stop. Kranji- LCK, towards Jurong island (SPC). 10min tactic halt and some refilling. we press on.

towards the west coast highway, the SUN RISE was beautiful! it was a sight that often miss by other, I think it took some time away from me while admiring it. shenton way- a group of rider was chasing up, we took their draft towards ECP- coastal road. Make another stop over at the start of coastal road, toilet break. (Spotted Ninja training at mountbatten)who say he doesn`t train!

The last time I was drop badly at this point, this time, i making sure i wasn`t towards loyang shell. distance: 110km. time: 4hours+.

from this point onwards, it was more mental then physical. towards tampines- hougang ave 3- upper Thomson and finally back to casurina. distance: 137km. time: 5hour 45mins. a quick break, we press on again, towards mandai shell and bukit timah for lunch. distance: 160km: time: 6hour 45mins.

A good lunch of prawn noodle, we parted our ways home. no short cut for me, have ot go owards bukit timah, lorine road - thomson- home.

Reached home: 170km+ time: 7hour+.
other then some back ache, the leg still fresh.. thanks pal for the accompany!

We shall do more before our big day!

Management Theory

2010-01-04T20:27:00.002+08:00

In the book Behar shares ten principles that he believes in and that drives his management philosophy:

1. Know who you are - Wear one hat
2. Know why you're here - Do it because it's right, not because it's right for your resume
3. Think independently - The person who sweeps the floor should choose the broom.
4. Build trust - Care, like you really mean it.
5. Listen for the truth - The walls talk.
6. Be accountable - Only the truth sounds like the truth.
7. Take action - Think like a person of action, and act like a person of thought.
8. Face challenges - We are human beings first.
9. Practice leadership - The big noise, and the still, small voice.
10. Dare to dream - say yes, the most powerful word in the world.

copy from somewhere.. it really make some sense

Hello 2010, Good Bye 2009

2009-12-31T22:13:00.003+08:00

This is the time for us to say good bye to a year full of surprises, this is the year, where the some of the top financial sector decided to go blast. Followed by a strong chain reaction to the bottom sector. The economic sudden goes into the "Dark Ages" 2009 was the only time, where some money was printed out and distribute to the whole like nobody business. Hai~ sometime, don`t you wonder about the true values of money.

"Change is the only thing that is constant" yes, I had move on. from a place without appreciation, to a place where i am still lurking in the forest. better or not, life still goes on. Races and event had being kind, 3 ultramarathon and I actually quit ted one. haha. I knew i had done my best and there is nothing i could change the way i did it. asked me to do TNF again? I would think twice again.

2010, is the year of tiger. sudden change, unpredictable is part of the characteristic next year. Financial not yet stable, it would be tough to change jobs. but there is still chance.

Education would come to the final stage, and I am glad i am seeing the light in the tunnel. not sure if i could make it well, but i knew i am not going to stop.

2010 Sports started with a big Bang! Eagle... needless to say, this is the most challenging one from the years of events i took part. 17hours max of non stop action. swim, bike, walk :P

Due to time limitation, joining of races 2010 would be a luxury for me, especially those oversea one.

2 IM race
1 HIM
1 OD
1 marathon.

well, that all folks. Happy New Year and enjoy the remaining 2009 and welcome 2010.

Are you up to it????

2009-12-31T07:32:00.002+08:00

after the ultra on sunday, training still goes on. nothing change. Rest time only come when the big IM is over. I knew if i rest now, I would not forgive myself, when i had pain and cramp during the race.

1 run at CBD with good pacer from freddy, the pace was good, I think 5mins at the whole. I could catch up almost 90% of the run at a good 7.5km. although, the hamstring felt like cramping a few time, but i am gald i am able to pace this well after the ultra.

60mins bike was boring as usual. I take it as a recovery at 120 watts, 85 cadence and 120 HR. easy does it, no stress. complete 32km/hr on the scale.

I am not sure if i am up to the big IM... it is going to be very close! let see in 1 month time. more training!

praying for no injury, no sickness from now on to event day.

MR 52.5

2009-12-27T19:51:00.003+08:00

After the long ride from Friday, I was not sure if this was possible. I just wish for that the body was able to endure as much as possible and there was minimal cramps.

first loops was a blessing, the weather was fine, just a little slippery on the trail. I was following behind tigger. keeping the heart rate slow, 140- 155 bpm, walked up the hills and run when down slope and flat. 1 hour 20mins per laps. when we reached the car park, I took out my bread and start munching. surpisinlgy i was able to eat. 2 bread + 1 H2O

second loops was almost the same, same pace and same strategy. walked up the hills, run on down and flat, keeping the HR low. finish the 2nd loops at 1 hour 22mins.

Third laps, I knew i was tired. but the leg was still moving. more walk break this time and the HR was getting higher. sun was out. 150 - 163 bpm. We managed to complete the third round 1 hour 35mins.

fourth laps, I was alone now. tigger was accompany by francis, while i could not catch up with their pace, I decided to take it easy. anyway, it is already a bonus round for me at least. I was planning for 3 loops only. the leg was really tired now, but luckily the cramps hasn`t set in yet. more walking breaks in between. 1 hour 40mins. total time: 6 hours 05mins.

I went straight to the start point without stopping at the support table. I knew i would probably rest much longer if i am there. took some drinks, peanuts, bananas. I saw clare, VH preparing for their final laps too. not waiting for them, I ran off.

40mins, out of the first opening, the leg was tired. but there was not sign of cramps. well, every dogs has it days! I guess this was mine. took a quick drinks and started to run-walk-jog towards the second water point. the weather was holding very well! and the sign of dark cloud means was actually quite welcoming at this point.

Reaching the golf course, Andy and his ladies team was catching up. I ran with them a little and towards the second water point. going down the slippery slow, I fell. left hand first, then the butt. damn! luckily not much damaged. I am still able to run. a little walk-jog. run towards the finishing line.

time clock: 8 hour 02mins.
a nice PB.

A BIG THANKS U
to the one who was holding me back on the first 2 loops
chicken rice man, but he was not there for me to thanks him.
drinks + tibits girl, offering me green tea, calling me don`t SLACK!
Grapes girl, picking the grapes for me when i am damn tired.
the brothers and sister calling me to run another the 6 laps and cheering me
photograhers along the way, at the starting line, finishing line.. everywhere!

It was a nice way to end 2009.

Conditioning

2009-12-23T23:00:00.003+08:00

The training these few week was "horrible" I could not find time for anything at all. oh dear, I hope i can make time for bike and run real soon. time is running out.

coming Ultramarathon will be a challenge for me, lack of training, means that cramps would occur easily + mental weak. no choice, it would be a good conditioning run for me and hopfully, this would kick start the trg for eagle.

I need to do at least a 10 to 11 hours run. number of round does not matter, 5- 6 rounds..I need make sure i am fully fuel and drink properly for this. Time to plan for refulling tactics.

2 pcs of bread per round.
1.5 ltr per round

I hope this is enough for refill.

Batam View

2009-12-13T17:31:00.002+08:00

Day 1
reached hotel at 9am, went straight into the meeting room. Only come out for toliet breaks, tea breaks and lunch.

Lunch time was only given 45mins include check in and meals. ends the day at 7pm and dinner by the kelong.

Day 2
I managed to do some run in the morning, undiluting hills, rolling mountains and uneven run. 60mins into the run. estimated the distance to be 7-8km.

Meeting room, toliet breaks, tea break and lunch. ended only at 7pm. dinner by the swimming pool.

Day 3
woke up at 7am, drag the feet to the door and started to run. I think it took my about the same distance. 7-8km, but in shorter time.
Meeting till lunch time. lunch, check out and head to the habour to take ferry.

what a weekend.

Training starts now

2009-12-08T21:49:00.002+08:00

50mins on the bike
128 average HR
130 watts
83 rpm

15mins on the treadmill
2.4km distance
6.15min/km

I actually miss out a makan session for a work out tonight. what was i thinking? I need to start training now, better then not starting at all. keeping the HR at a average of below 130, I am trying to prolong the pain and fatigues.

Time to start training for the eagle and I pray for not falling ill at this crucial time. 3 more months to hell day

A wonderful Road Trip and a start of a new life

2009-12-06T22:10:00.004+08:00

The weekend started with a group of friends, thinking where would be a good place for a nice, cooling place, not too far away and also a nice budget.

a few place came to mind, in the end, cameron was chosen. The total drive mileage was almost 1200km, first stop over was KL. A nice hotel with nice facilities. good food. It was close to perfect.

After a night at KL, We hit the road again. another 300km with lot of whining road up hills. 2 nights was spend at Cameron Highland,lot of veges and steam boats. there wasn`t much to see, expect farms, Tea plantations, night marketing and lot of CORNS. Food so-so. organic or not, I am not sure, but the vegetables does taste a little different.

I was not impress with the place, but the short run, short moment with friends together make the trip unforgetable. thanks pals

Tomorrow, I am starting on a new work place with new colleagues, new faces, new challenges. Best part is, I was not even sure, I had already forget what to expect on a first day of work, hmmm... i must be real comfortable with my previous work.

I would be assuming a new role in this company, yes, new roles equal to mountain of expectation! I am not very sure how it would work out but i believe in make thing happens of the very least, I like to be answerable to myself.

There are people that would describe me as an introvert, making new friends would be difficult. I like to be comfortable in my work, taking risk was not my forte. but situation had taken an opportunities for me to "change" for better or worst. at the very least, after 6 year. I am again starting a new life.

I am praying for good luck in relationship with new colleagues.
good luck in work
good luck with the bosses
please give me the wisdom and enlightenment for this job and handling situation carefully.

I have nothing esle to lose, probably just myself.

SICK & TIRED but not OUT

2009-11-24T11:32:00.003+08:00

i am sick! enough said..

it must those annual event, like the SCSM or LD Desaru type.. it come almost around these period. I am not sure why i am sick?

my stomach had been bloated since a few months ago, the body was not strong like before, the head was occasionally light and I wasn`t able to clear my bowel fully. damn!

4th term exam is coming, after clearing these paper, I would be in my 5th term. I am estimating to clear all the paper by Aug 2010, but probably have to sit for an extra one before they can honour me with the certs and title, i have come too far to give up now.

I am going to face a new challenges in my life, it is not going to be easy, the job would be more challenging, more "people" + relationship involve, paper politics, management politics. The first encountered with the team was not so-call a "pleasant" one. I could feel that the relationship at this level was not close and it give me a feeling that each team is on their own fight for survivor.

I might be wrong. let see if the "weekend trip" to batam, would turn the impression around. I know I can make it, I am not born with a sliver spoon like some "people" i knew before and I don`t have to pull string or get close to survive.

I could turn this round and make it an advantage for myself.

ECP 5am

2009-11-21T11:25:00.002+08:00

The turn out this morning was bigger than expected, some of the usual suspect, we even had piglet and hoho joining us. We managed to start this morning run at around 10mins pass 5am. running towards the NSRCC from F2 car park, I could feel the leg was tired. maybe it could be the swim yesterday. It was not a much concern as I knew the leg would warm up later, but the stomach full of last night bbq food that was worrying.

The pack spitted up into small group in the beginning of the run, I was in the middle pack with the company from Terence and Yankee. running in a pack give you those distraction and follow up the pace keeping, you tend to run faster. in the coastal road, I tried to pick up the pace and open the stride bigger, pushing the hamstring, springing the body forward. took a quick stop over at the fire station, and reorg.

1hour 25mins later, we reached 11.5km at the first toilet break. I went into the cell, looking for papers, but the smell of the toilet make me wanted to leave fast! in the end, i choose to go back without unloading the stomach. I think the pace was slight faster when we are running back, as the weather was kind today, most of us finished the run looking strong.

19.5km in 2hour 20mins.

Most complete 23km, lionel, fennel and terence did longer. it was another kind weather to do LSD. thanks for the accompany.

OD+

2009-11-19T14:30:00.003+08:00

After dropping off the wife at her work place, I make my way to the pool. Since the last swam, I was not expecting any LSD swim today. I would be lucky if i can do a continuous 1.5km within 40mins.

The pool, this morning was quite pack in my opinion. it was only 940 in the morning, don`t these people need to work :P I start on my laps in the pool, counting 100m per lap each time. Swimming on front crawl, the arm get tired very quickly, i have to change the swing of the arm a few time to adjust. finally find the arm and I was able to swim better. 30laps, Itook a peek at the watch and it was 35mins. not too bad for me. another 10 laps for recovery, I was out of the pool in 50mins time.

Took my time to change, and went for a kopi and a snack by the side of the kopi shop before proceed for second round of workout.

90mins on the Bike Trainer.
I took my HP with me, and switched to my favourite workout radio station. It ended up with 48km on the distance recorded, 670 calories burns and 100 watts on average. stretched again. time for some short run.

2km on the treadmill was the most i could handle now, the body was tired but not to the extend making me stop. but the boreness training alone that make me stop. never mind la. it was a nice workout today.

60mins

2009-11-19T14:25:00.002+08:00

After the Sunday Cui Ride with the gang, Tuesday was not meant for a run. I managed to reach CBD at 640pm with the sky turning dark before I reached. $3 into the ERP and in the end, waited for the rain to stop with twiass and ST by the side. chatted for while, I was jio to go gym. another $2 into ERP to reached Novena.

Due to the traffic jam, I think I managed to reach the gym at about the same time as R. changed and process to the bike trainer, we managed to do 60mins at 100 watts average. It was not difficult to finish this ride with a company.

Ended the night with light weigh and a quick dinner.

CUI Ride!

2009-11-15T17:25:00.004+08:00

2 days in a row, I woke up at 3am in the morning, this time for LSD bike which was arrange a week ago with KK. looking out to the window, the road was wet, but i wasn`t about to drop the idea for this morning LSD ride.

I was able to reached MR CP and met up with KK and sealboon at around 350am. Discussed about the road we should take, I started off the ride at 4am sharp. I was equipped with 3 L of water today and I am not going to get any cramp today. Riding into the first tactic halt, we went thru Mandai- kranji- LCK- Boon Lay- Jurong island- west coast SPC. We took a quick halt by the station and press on from there. the body was feeling well and the leg was not tired.

Second halt was done at ECP C4 CP, distance cover about 77km. I was reminding myself to drink every 10 - 15 mins but i forgotten to eat. damn! Riding into ECP - coastal road toward loyang, I was drop! The duo was drifting each other, while i was drop at coastal road. then I suddenly remembered, that i haven`t refill yet. no choice, I had to stop by the side and start to eat fruit bars while peddling. The body was so tired, energy felt drained so suddenly and I think, I smell "food" along the way.

I managed to spot them along the long slope at loyang towards shell and luckily, they decided to stop! heng har. I take this chance and went into 7/11 for my "breakfast" Distance cover: 90km.
Riding back to MR via, loyang road, old tampine road, upper serangon- TPY and back to MR CP.

The duo decided to make another loop to mandai, while i bid my "ride safe" and proceed home.

distance: 120+km
time: 4hour 35mins.
25km/hour average.

Lesson learn:
sip of water at every 10- 15mins works
now I need to plan for my refill. maybe every 45km.

A Easy LSD pace

2009-11-14T22:15:00.004+08:00

what is a easy LSD pace? a pace where you can talk while running? a 70% HR pace? A pace where you can still breath thru your nose? I need to find my HR monitor.

This morning, I woke up at 315am again. struggling to get off the cosy bed and get the ass moving to ECP. I managed to reach the F2 CP at 350am and I was the first one there. The other 2 managed to reach shortly.

Starting off the run, I was conservative on the pace, not wanting to go too fast. the body this morning was feeling good, not very sure why. maybe was the hongkong noodle yesterday night :P . running into the coastal route, I felt the body was warming up and I could find the leg for it. I managed to find my hamstring and was able to push the body forward. The breathing was good, not very sure how was my HR, but i still could breath thru the nose. I was making sure to drink at every 10 -15mins and stop at every 25mins of the time to rest the legs. The body felt great, not tired at all. I could have joined the guys for another 4km if i am not rushing for a appointment at 9am. never mind, next week we shall do a bit more.

In the end, we managed to stop and run for 23km in about 3hour. what a nice running weather, cool climate and great running pals. thanks guys.

Finding the Pace

2009-11-11T15:20:00.002+08:00

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.

Sunday work out

2009-11-09T09:51:00.005+08:00

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?

A Week Later after the Drama

2009-10-31T18:35:00.002+08:00

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)

my humble respect for the distance.

2009-10-25T08:10:00.003+08:00

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

Work out Gym

2009-10-21T21:23:00.004+08:00

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!

Fort Canning

2009-10-20T22:15:00.002+08:00

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.

Quietness and Peace

2009-10-19T22:58:00.004+08:00

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.

隐形眼镜

2009-10-18T14:06:00.007+08:00

Today, you are a single dashing young man without a care in the world. a easy day would be spending with your pal in the pub by the end of the day. Tomorrow, you are married, you are no longer able go out after a phone call at 9pm in the night. Your easy day would end up vacuuming and mopping the floor and spending half of the day watching tv at the sofa with a love one.

Saturday, the Too family organized a mini wedding run for our handsome couple Ben and Divey, (triathlon style) The plan was to make them go thru 3 different obstacle, promising them a day they would remember for a long time.

I was honoured to be organising the first event, my plan was NOT to make a fool out of them, but games, where the couple could finished together. The last thing i want, was unhappiness.

We started off in a 2km run towards the most crowded place at ECP and begins their first game.
老汉推车 it was not going to be easy when you are weak at the core, I knew the fit couple would finished this in style. Divey was the cart and Benson was the old man. cool!

Second event was conducted after another 500m run down to the seafood restaurant, I required the couple to have a kola Hug and walked across the small bridge and back. At the moment, the sun was out in full force, even the supporter was sweating. Gracefully, they finished it with smile.

Finale, we choose nice cooling spot and finishes the skip-a-heart-beat for them. The couple managed to jump together in a skipping rope for a count of 10. It was not as easy as it looks.

All in smiles, this couple hand in hand, make a dash towards a starting line where their life begins with other obstacles in place for them ! I think I did a good job! haha

Divey, Ben
May both of you stay Understanding, Maintaining and loving in your living years together.
Divey, may Benson be your 隐形眼镜 and show you love and care though-out your life together.
Congratulation!

Last One For the Legs

2009-10-11T11:30:00.005+08:00

28.5 over the weekend, a final mileage for The North Face. I managed to wake up on time and meet the gang at NP for a final run.

Running off towards Bukit Timah hill, the pace was not fast, but the body was not reacting well. running behind the gang, I was dragging behind. Running down the hills towards the pipelines, I still could not feel the legs, the form was bad. after a welcoming drinks stop at Zheng Hua, we ran toward the park and into the farm. Then it, Rain. a blessing in disguise.

the soaked in the rain, actually make my body felt better or was it the mind? my quads and hamstring was still heavy, but I could run better as I am keeping the front group in view. reaching bukit timah hill, we make the climb again! back to visitor center. distance 20.5km.

Some of the gang was talking about taking discount, I was not hesitating to call it quit. okay, a little more for me. a little more. in the end, 8km till the start point. first time the hamstring cramp, almost fell by the side of the road.

Sunday.
7am, we started off the recovery run at MR. a loops was all I could do today. even though, the quads and hamstring was still weak, but I could felt the body was recovery better then yesterday. run-a walk- run. I am glad the distance made these 2 days.

total distance
28.5 +10.5= 40km Trail

TNF, ready or not, here i come! :S

Birthday Party?

2009-10-09T22:16:00.003+08:00

It my party and I cry if i want to? nope i did`t cry again this time, in fact, I was drunk. yep, it come with hang over in the morning, a late sleep and a heavy head. I drink and eat so much last night that, the cow might even be embarrassed. OK, I did`t eat so much, but maybe a little more drink that I am supposed to.

2 L of Beer to other might be easy, to some might only be appetiser. It was a hell big deal to me. During those wild and fearless time of my life, beers and alcohol accompanied those "lonely" night when i am out clubbing with the fellows. After those days and when i begins to move to the white collar world, ironically, these activities became lesser.

Anyway, with the Oktoberfes in mind, I gather my "old" pals and set into the http://www.paulaner-brauhaus.com/worldwide/ for a good time. The Bavarian Beer 1L cup was not unfamiliar for us and the hots dog was equally Delicious. The food, songs, german girls and a couple lites of festival beers, bring the house down. It ended up with hang over, heavy heads in the morning.

Good Things Really Doesn`t Last!

2009-10-03T15:44:00.003+08:00

When i was driving home from school on a Tuesday night, a familiar tone from my hp sms, I reached out to pick up the phone, "your application is Successful" wahaha.. I am Deferred! haha..

I quickly dialed for my mate and informed him of the good news, half way thru celebrating my small victory. my old "friend" decided that I did not give "her" enough attention recently and probably heard of my intention of changing "her". She decided to break down on me.

This time repaired.
a rear pump
a rear brake
front water tank, front brake
include servicing

Total damaged: $700 :(

This morning, while driving out to MR, "she" act up again! The idling was "crazy" and I had to stop a few time, just to make sure there wasn`t anything drop off the hoot! damn it. I was almost late. Calls start coming in.

The mood was bottomless when i started off the run this morning plus the old shoes i am wearing, does not reduce the impact at all. running into the trail, the body and leg could not warm up even though, i was in the 5km distance. damn it. I decided to let it rest today, 18km was enough torture for me. I am hopping tomr for a better run.

Sometime, in sports, works, life... Everyone! tend to seek the easy way out, well, who doesn`t? when you are injure, body not feeling well, having a depression, etc, you just want to rest, do other things. Only you know how your body felt, does it matter what other thinks of you? nope!

Don`t mind the harsh words but don`t give any, don`t even give an impression. At time, you need to bite the pain and press on, at time, you just need to take it easy, rest and move on.

First Day of OCT 2009

2009-10-01T22:35:00.003+08:00

Finally it happen, I am out of the hell hole, not by choice. but I think I would be better off. for the past few "times" I am the victim of stabbing incidents, it was not the first time but I recognise that the frequency is getting more nowadays. I am not very sure who did what, or who say what! but I had my suspicious.

you see, the culture in the company was based on who do you know, and not "what can you do" culture. The usual "well-like" contest in the company is often make up by attacking "someone" and making fun behind him, sometime, they even "Eat" their own "Kind". I thought only beast in the wild does that!

I am, of cos, and i am sure, are part of these monster`s menu of choice! I am definitely not spared from their poisonous venom, unfortunately I am unable to do anything at all. As much as I wanted to avoid, I sometime, had to face their smiling faces which Mask behind a ugly heart, I just could not help but feel irrigated and disgusted. All I could do, is continued to build on my "circle of trust" and avoid any connection with these monsters. I can only pray for it to back off

Anyway, this is the day that i am officially out of the shit hole, thank GOD! I am sure I will be happier, as a friend from the "circle of trust" ensured me, you will be smiling more here. thanks pal, I am looking forward to it too.

A Gym work out
warm up session
bike warming up 20mins
120Watts

Squats training
Triangle weighs, 30, 50, 70, 90.
2 sets of 12 reps each weighs

chest press
weighs, 50, 70
3 sets of 12 reps each weighs

back press
weighs, 35, 45
3 sets of 12 reps.

Back 2 Back

2009-09-27T12:40:00.002+08:00

I was at MR at 630am, waited till 640, something wrong. damn it, I am right! make a mad dashed to NP and managed to start the run at 7am. hai~ nowadays the mind is not focus.

The run on saturday was a 32km run trail style. route was plan for Bukit Timah hills, Zheng Hua and MR ranger station and back to start point. The morning weather was fine, the leg was strong, eventhough the effect from squat training was still there. First 22km was fine when we make a quick stop over at the visitors centre for a quick refill. but the next 9km was terrible, running towards the ammo dump and up the hill was really mental. Weather was hot.. head was spinning! no choice, bite the pain, continued the march. 4hour 40mins later, 30.8km and a satisfied shower! food.. hmmm soso..

Sunday was a recovery run, was aiming for a hot weather run. 8am the carpark was full, not the first time. make a few turns, I managed to find one. started off the run at 815am. The quads was strong today, not sure why. pacing and breathing was ok.

At the last stretch of 3km, the sun was up. pace was strong. ok, no time for injury now, slow down a bit and walk the last 200m back to start point. thanks for the accompany guys. 10,5km. 1 hour 20mins.

total mileage for the weekend: 41.8km.
time to up the mileage and peak for the north face.

Work Out

2009-09-23T22:36:00.004+08:00

Tuesday work out
I must be crazy, end up with sore quads, tired chest and a tight upper back!

warm up session
20mins bike
120watts average

Run
12mins
2kms

Free Weigh Session

Squats
3 x 15
weighs 60

2 x 10
weighs 100

3 x 15
weighs 80

dumb bell chest press
3 x 15
weigh 50

3 x 15
weight 60

Back press
3 x 15
weigh 35

Day After Tomorrow

2009-09-22T18:20:00.003+08:00

It seem like a dejavu.. I am not sure if it would benefit me in anyway, but I am sure it would feel real "strange" tomorrow.

what if, there was no ethnic and I am being complicated? should I start move on to a place that wasn`t meant for me temporary?

what if, he wanted me to be his assistant and take over the job that I wasn`t supposed to do? what do I do?

what if, there was no impact at all?

I am not sure and cannot predict what would happen the day after tomorrow. well, if I had to be compromised and happen that there was no ethnic at all. Life still move on and for this, I know this person.

Life such an Ironic

2009-09-21T17:09:00.002+08:00

What happen when you carbo load too much the night before a long run and you did not actually cover enough distance to justified the food last night? Simply damn myself.

3 bowl of curry, rice, 10pm sleep and I end up waking up 1 and 1/2 hour late for a long run. Pack and rushed off to the start point and not forgetting to scold myself in the meantime. I reached MR and of cos, the gang was far gone into the trail.

The Carpark was full and many are waiting, I make 2 rounds in the carpark and decided to go home and face the wall, when I am unable to find a space in the 3rd round. lucky, I found one. Started off the run at 9am. It was HOT and I think the humidity was above 120. I was sweating so much.. but I kinda like this, especially from the last bike ride, I was unable to perspire. 25mins out of the first halt, I slowed jog towards the ranger station, looking for the toilet.

After a quick break, I ran off towards the Ammo Dump, in the mind calculating the time and distance, where I should be able to meet the gang half way mark. 2.5km into the trail, the up and down slope, I got near the Ammo dump, I saw them! it was not difficult to spot them.. then I heard, "hey ninja training huh?" reorg with the gang again, we jog-walk back to ranger station and then back to the start point. 2hours for me and distance around 15km.

The leg was ok, not too sore, but I think the mental is weak. Hot weather will be expecting during the race, I think we should accustomed once or twice and try running at 10am.

nice Buffet with the gang after that, of cos, the accompany was always better than the food.

summary work out

2009-09-20T14:03:00.003+08:00

Monday gym session
20mins tread mills bike
120 watts average
bench press
back press
bicep curl

Tuesday running at CBD
suppose to run MF 4 loops, but ended up in zouk.
disco with haze!

Thursday
30 mins of Gym session ended in disasters

Finally Bike Time

2009-09-20T11:27:00.005+08:00

After procrastination for 3 weeks, I finally got my bum off the bed at 4am this morning to prepare for bike. before even walking out of the door, I was still hesitating.

420am, I leave the house and ride into the wee hour of a Sunday morning when I should be sleeping. The road in my neighbour was empty as usual, nothing to see at the point and the weather was cold. Yes, Singapore at 4am, can be cold!

25mins, I reached Casurina and I was the first to reach. IronBoon reached just seconds after me, Micheal and KK were just mins behind us. There was no agenda for this morning ride, just clocked some distance and time on the bike. LT was a bit late today, but nevertheless, we set off just after 5am. The pace was acceptable, not too fast when we reached mandia shell station. I just want to drift them and hopping to keep up. A quick reorg, 4 of us continued, where LT own time own target.

I am not sure, but the body this morning was sweating more then usual. I notice that the body was feeling weak when we entered into LCK route. I am slowing down and drifting was even a chore for me. finally i am drop at the u turn point. 2 loops at LCK route and a quick break by the side. LT caught up with us at the break. The ride back to mandai was equally painful, I wasn`t able to keep up with the pace and had to let the "train" go. Reorg and a welcoming break at shell station, the trio decided to do another loop, where I am just glad to be able to struggle back to start point with a cold body. I think I might be sick.

Distance: 80km
average: 27km/hour.

my butt hurts. damn it, I am so unfit!

Saturday Wood Cutter Run

2009-09-20T11:13:00.003+08:00

I was reluctant to do this run on a Saturday morning with a long weekend in mind. it said on the training program to be only 15km into a trail starting from lower piece reservoir and lead into a small entrance (those that you probably not notice when you ran passed them)

NOTE: it was supposed to be a slow and easy recce run into the unknown. 15km.

The group gathered was 15, a good number. After a quick briefing from the organiser, we slowly and surely started to run- stop and pick up some other runner along the way. In the End, we started at 15, ended up with 18.

Running into the woodcutter trail was quite a feat, the undulating terrain and running a route that was no really explored by others. it again, reminds me of my ARMY days. some of the runner, I notice really enjoyed these run. but it was not my cup of tea. nothing loud to shout about actually, I only remembered running thru 2 small stream, up a 200m slope, 2 left turn, 1 right turn and a left or right turn again? hmmm..

We ended up at the zheng hua route and running into the familiar pipes towards the ammo dump. finally, ran into the MR and towards the Ranger station and 3 km back to the start point. Different pace reached the end point, the faster one already resting by the side, when the others struggling just to survive. so much for a Recee run that ended up in 18km.

TNF Training session 2

2009-09-12T20:51:00.003+08:00

The morning scenes at MR in these recent Saturdays, there was an influx of runners who had a pack on their back. you could see the difference between an ordinary runners who pounded the parks or tar road from a runner who pack a heavy bag of 1.5L to 2 L of water, dirty shoe in the end of the run and sometime bruise from falling in the middle of their runs. Welcome to Trail Running North Face Style.

The group gathered today was a mix of runners, experiences runners, hardcore (weighs tied to her legs and a heavy 3kg bag) and us. We started pounding the trail up towards the north route at about 7am sharp. Running into the trail, the lead with pushing the pace, I think we are going slightly faster than we are supposed to do. after all, it will be a long day for us. before reaching the opening, we had our first "fall" not really a bad one, but it probably dampen the moral more then the body.

We continued towards ranger station for a quick break and make the way towards Bt Timah visitor center. I was keeping the leg (trying) fresh thru-out the run, adapting different leg muscles on different terrain. concentrating on different leg group, quads on flat and up hills and calves on down hills. small step generally and re-learning breathing technique on these terrain.
These strategic was working fine, no sign of cramps, no high HR until the 25km, only thing i noticed was, every time we did a quick stop over, I had a hard time warming up again. It took me a while to run and kick starts the leg and body again.

The SUN was almost at the top of our heads, when I reached the golf course (about 26km mark) 3 more km to finish this training, my pack was almost empty and what worst was my head was spinning badly at that time. I might be dehydrating. Running-walked towards the end, lionel ran past me (he did 3km more and he still managed to catch up with us) I tried to follow his pace but was drop after 200m. Finally, a strong finished with strong leg but a spinning head, I reached the end point at 1130am. I managed to complete 29km in 4hour 38mins. The new style of running and breathing worked, but it need to be reviewed and improved during the next few training run.

Summaries of Training for the entire week

Monday: 50mins Training bike
120 watts average

Tuesday: 8km run with 3 sets of 30 storey stairs. (CBD)

Wednesday: Weighs session, 50mins

Friday: Weighs session, 40mins

Are You Up to IT?

2009-09-10T09:05:00.005+08:00

In actual fact, I am not really sure...

During one of a training run this week, someone just tapped my shoulder and asked this question. so i have to reply with a silly answer, how do you know if you are prepared?

He sarcastically explained the way he trained for his previous one and the long hours he put in. Maybe I think too much about it and think that he is dis encouraging me or maybe he is trying to tell me how great he is?

no prize for it.

well, there is a first for everything isn`t it, Super long distance swim, ride, run, I just take it litlle by little and step by step... I am not sure how much to prepare but i know I wouldn`t give up, unless it cost my life. BTW

He "gave up" at his last IM half way thru... Boooo.. so much for thoughts

Another Bag of Bullshit

2009-09-09T12:21:00.005+08:00

"I would rather lost this customer, than lost our long 50 years of line reporting, way of work, blah blah blah" this coming from someone who are not in the front line, all information are from heard say.. commented on my action with a customer that I kindly try to establish when a fellow colleague failed to connect back to.

I am sure you had attended this lesson and understand it as clearly as i do. customers services and rules.. so which come first? Did i not share the information back to the fellow colleague and ask him to follow up? all I had coming from you was " I was accuse of stabbing someone in the back"?

what a craps of bull... and it come with a full set of biases. well, thing is going to change soon.. I praise GOD for it. Someone respectable is replacing him in this team, even though i am not the part of it, I am very sure it would head toward a right direction. I am going for a sales role now, account management! no more bulls crap from you and your so-called strategic thoughts by criticising others input... thanks god.

now, go and have fun with ur 2 girls... now.. go! BTW, if your friends are mostly from your work place... you need a life.

Here, There.... Where?

2009-09-05T15:30:00.002+08:00

This week was quite hectic for me, there are changes in my work and there might have a "chance" let see how it happen next. keeping my finger cross, please don`t let me down!

Tuesday night was the CBD Fort Canning Run. I managed to reached the start point just in time and started off the run with the gang. running towards FC was ok, I think the nice weather play a good combination. 4 loops around FC, I had enough. The leg was tired, but i think it is doable for another 1-2 laps more.

Thursday evening, before class, I did a quick laps in the pool. I notice that there are many class in the evening and the laps was almost full. 20lap is all i could do and off to school.

TNF Introduction Run.
This morning, we gathered at NP for a 27km Trail Run, North Face style. Running off at about 7am, we are mostly conserving energy in the beginning. I just wanted to last the run without much walking.

Running The North Face route was not as easy as expected, the hills or hump were never ending, lots of mud and did i say "hills". TNF route make MR seemingly easier in my opinion. 22km in 3hour 30mins. include some orientation from the guys. next time, we will aim 1 1/2 hour per 10km.

ended up with aching legs, the good kind of ache. bike session tomr will be tough.

Wake up... a Calling

2009-08-31T17:44:00.002+08:00

past few months had created a "bad" illusion for me, so much things that happen, alot of other factors that almost make me lose my direction in life. I think I am paying off some of it this time round.

I almost knew this would happen, but i din know how i would accept it and react to it. nevertheless, life moves on, "a good timing" from a close friend, I am accepting it as good news too. I am learning to be more "stable" in term of career, life and family. I am re-learning my up most priorities now and trying to avoid "things" that would lose my focus.

I think i had found a good "mentor" and it would be nice to have a pal that i can trust to work together too. I think this is a way that I am supposed to learn my lessons and not repeat it.

Long life Rain

2009-08-30T17:01:00.002+08:00

Saturday, due to a limping leg, I decided to call the gang at 3am and called it off. no choice, a force rest is needed for me to be able to go further.

This morning, I woke up at 330am again and I was not about to give up the ride today. I managed to reach casurina at 450am when the rest reached promptly before 5am. Today menu was 150km round island.

Riding toward Changi via hougang- tampines- Pari ris then changi. We are doing a average of 25km/hour. a comfortable morning ride, just to enough to wake up the body. A first tactical halt at Changi beach, we started off towards ECP B1. Riding up the coastal route, the pace was faster.

reorg the gang again at B1, we took a quick leak break before continuing to west coast via nicole highway- shenton way and west coast highway. Riding up the west coast highway, the pace was good and pretty fast in my opinion. 38km/hour on average.

second halt was breakfast time. 830am, we managed to cover 75km. a nice breakfast and while waiting for the rain to stop. And this wait was 2 1/2 hour wait. WTF. 11am, We need to move, and yes, we are wet. I could have ride back via bukit timah, but decided to clock a little more via mandai route and back thomson to home.

distance: 110km.
a nice cooling super wet ride. it was still raining heavy when i reached home.

2 days training log

2009-08-25T21:57:00.004+08:00

Monday: time spend: 60mins
Afternoon gym session always makes my day.
16mins on the tread mills
distance: 3km

Weighs
3 x 12 sets of Bench press
weigh: 50

3 x 12 sets of back press
weigh: 25

bicep curl and lat lift
3 x 12 sets
weigh: 35

Tuesday
Afternoon swim start at 12pm.
400m of warm up
600m 2nd set
500m 3rd set
Time: 38mins. with 1 mins rest interval
end up with tired shoulder. good session.

CBD Run
tonight menu was at MF 4 loops. a big crowd was gathered tonight, once 7pm, We start running up the hills. the leg was strong but the body was`t. I could felt the the arm was still tired from the afternoon swim, but endurable.

once I reached the btm of the hill, I was struggling even when i was at the bottom climbing up. walk a bit, finally reached the top. One round tonight.. that what I am capable of doing only. The body was starting to reject and I felt like vomiting. lucky for the rain, we proceed back to the start point after 1 round. haha chatted with Gen on "work" got some enlightenment. thanks pal.

Training Log

2009-08-22T14:12:00.003+08:00

Wednesday
Swim
Distance: 20 laps
Time: 30mins.
end result: nearly end up with cramps.

Friday
Gym Training
20mins bike trainer at 130 watts average
3 x 12 sets of chest press
3 x 12 sets of bicep curl
2 x 12 sets of back press
2 x 12 sets of lat pull

Saturday
MR Run
Distance: 20km
Time: 2hour 30mins.
end up with whole body aching, a painful foot and a nearly cramp quads.

this week was suppose to be a easy week for training, but seem like I could not even handle easy training now. seem like i need to do more base training to build back the fitness.

A Run.. Finally

2009-08-18T21:39:00.002+08:00

after 2 weeks of non running, non exercising... it does not help, with lot of beers, junk food and late night sleep. Tonight, I practically drag myself to RUN.

This evening 8km run, gave me a new definition of "Endurance is not your friend" I started out the run feeling good, new fresh leg. But happiness only lasted for 3km, I was beginning to feel sick, the body was rejecting what it was doing and wanted me to stop it. For the first time in 3 years, I felt like vomiting.

Luckily, the gang was stopping at 5km mark. I was ready to take any kind of transport back to start point! when the gang runs, I decided to press on. The body and leg felt better after the short break, I was running better and I think i was not very slow. reorg again with the front pack, we slowly jogged back to start point. what a work out.

Distance: 8km
Time: 1hour?

I think my blog had being stalked by unwanted guest. someone who are narrow minded and of cos, armed with a big mouth that spread rumours like a disease. never mind, you know who you are. This is my blog, my personal life, my sports journal and I write whatever i feel like.

Go get a life.

2 weeks ago... random thoughts

2009-08-15T10:43:00.003+08:00

2 week ago....
I was struggling with my exam, assignment, work load etc...

finally the Term Exam was over, what done cannot be undone, or is it come undone?

Work,

my mind had moved on.. yes.. time for changes. restructuring or not. it is not up to us to choose but all of us got freedom of choice isn`t it :)

2 weeks of rest, seem like nothing to many...
never mind, it is time for trail running. back-back again? The team gathered this time round was not much different, but we have additional member and different paring this time. should be fun.

ok, ladies and gentlement, time to kill some cells.

A good Morning Ride....

2009-08-09T12:35:00.002+08:00

Why does all these training start in the wee hours? 430am, when everyone i know are either still sleeping or had not slept yet. I am struggling to get my ass off the bed, looking out the window, it was still misty outside. oh man, it would be nice to tuck in till the sun come out.

I managed to convince myself again that the ride is something that worth more than this, dragged myself off the bed, put on the clothes that i prepared last night. Took out the bike and off i go. Every time passing those prata coffee shop, those merry goers eating their breakfast, drink teh and milo. I somehow don`t really envy them. I wondered why?

8.5km to the meeting area, ST, Tao and LT was there. Hey i am not late leh. time: 525am. We waited for a while, just in case and proceed our way to LCK road. it was a 30km ride to the u turn point and the mandai hills was still not forgiving. Yes, even the yellow cervelo is struggling on the hills of mandai. Riding into kranji road was my favourite part of the road, it is very cooling, almost like aircon and the lights from our neighbour country is beautiful. Looking at the sea across, I wondered how Mas Selamat swim across? it must have been "cold"

at the u turn point in LCK, I managed to do a time trial spin back to the armour camp. 40km- 45km.. nice speed on a highway. riding back shell mandai station, the speed was faster, more down slopes. average speed 35km/hour. I could bent to an aero position most of the time and the leg felt strong, despite the run yesterday. Reached Shell, CP joined us and after the reorg, we rode back to the starting point for drinks and breakfast.

Today was also the first day, ST had her mandai experience, I hope it was a good one. hehe. next time we would added some loops just for fun.

Distance: 74.5km
Time: 3 hours.

Base Training for TNF

2009-08-08T11:41:00.002+08:00

This morning, I was not sure if i should be going for this run. I woke up at around 450am, not after a few snoozes and tossing. Took my water bag along, I had trouble dragging myself to the car.

I managed to reach the starting site at ECP B1 while the rest had not arrived. Waited in the car for a while, bits and pieces of the gang coming in, while the last one reached 610am. Started the run at 615.

I could feel the the ankle wasn`t too well today, maybe it come with the mood. but i am sure it will get better once we are making some distance. True enough and glad i went for it this morning, I was feeling better. While half of the group makes a 24km, the rest decided to take it easy today. I estimated a 21+km with a drink at the u turn point.

By the time, i reached the restaurants toilet, I was already limping. walk, limp, jog, walk again. I saw many familiar faces along the road, some we knew and had friendship from desaru, sgrunners and some are the fatbirds.

Distance: 21km
Time: 2hour 50mins.

anyway, welcome come back to Singapore, Lionel. time for more bak kwa and durian. keke.

Desaru, Love, hate relationship!

2009-08-02T15:31:00.005+08:00

I managed to pick up Terence and family around 1140 and proceed to Regina house for a reorg as plan. meet up xz , we drove to JB without much trouble. Meet the rest (sotong, his wife, divey/ Ben, Joanna, Regina, my wife and myself) do some last min shopping, off we go to desaru.

this year, the briefing was at the "cookhouse" it was not as comfortable as last year, no aircon, no place to sleep :P After the briefing, we went for dinner. as usual, the per dinner was a quick, simple and full of carbo.

Race Day
After breakfast, we proceed to the start point 2.5km away, I was staying at Pulai. a nice place and better facilities. love it there. settling the transition, I proceed to the sea. Ha yes, the sea, who could forget about the wave. It welcomes you with big open arms and then it splashed into the shore with big and high wave too. It was not long, after the final "death"briefing by Uncle Chan, we run off into the WAVE! yes, by now, the wave was in full action.

What a Wave!
I was blocked all the way until the first point, I just could not over take anyone. ( I should start learned to over take in the water, try to be more aggressive) finish the first loops at 20mins. Run a short distance, I dived into the water again. Blocked again! damn it. out of the water at 42mins. I was among the last one. how could that be? nvm, just walked to the transistion, the heels was acting up badly. Heny was shouting at me, Batz is just in front of u!

Swim time: 40mins.

The Hills!
Took sometime at the transistion, I must make sure i get everything ready. took my gels, sunglass and i pushed off to the start point. Smaller crank into the start, just keeping it easy today. I remind myself, I want to run, not walking today!

First loops was a killer in my opinion. The body was still adjusting out of the sea, I felt like vomiting most of the ride during the first loop. The up hills does not help at all, but I love the down hills.

Second loops was much better, the body was recovering from the sea, I could start to drink again. but the right foot arch was painful. What the hell! I try to release the shoe a bit and move my toes. it help a bit. I think i over took batz, Charmine, tao, cfred. etc, could not ready remembered.

Third loops, The body was feeling fine. big cranks and I try to spin down hills, (max 58km/hour) uphills (min, 9km/hour) lol.

Bike time: 3 hour 05mins.
Total number of gels, 3 pax. orange favour, 2 bottle of 750ml water.

Hot Hot Run!
It was so hot, I think i might had fainted a few time! no choice, the arc was painful, I think the pain at the arc, over took my heel pain! but at least, i could run. small steps, at least running. Stopped at the first water point, took drinks and water over the head. I tried to continue running. Yankee over took me at about the same point like last year. sianz.

Run- walk, the leg felt like cramping. no choice had to walk a few step, before jogging. Stop at another water point, this time, i remembered not to drink water from the sponge. took more water in a cup, gels, banana. Run- walk again! into the 7km mark, Batz over took me. wah lao. this guy can really run.

After the first loops, the arc pain was gone, the heel pain came back! hahaha. I was laughing at myself, this is really called "tekening" big time I was able to find my legs in the second loop after 13km. I could pace better and open the stride more. 4km before the end point, Charmine and Freddy over took me. I tried to run in their pace, but only for 1km. nvm la, I will complete this race that had bothered me 2 week ago.

Finally cross the finished Line 6hour 46mins.
2 pack of gels, 2 bananas and lot of drinks.

I could feel that the body was not as tired as last year, even though, the race condition was much worst than last year. I could still feel like running, maybe can walk for some distance, before I collapse dying! so not too bad after all :)

POST Dinner!
Yeah! finally something that everyone is looking forward to. 4 cars, we convoy to Sg Rengit for dinner, the same place from the last pengrerang trip. I remembered it was good. Dinner was serve with Steam Lobsters, chills Crab, Steam Pawns, tofu, some sort of sweet and sour meat and a stir fried vege. Coconut drinks, Coke, Green tea. Ended the night with Rambi Burger

A love and hate moment in this desaru trip, you hate it, when you drank a mouthful of sea water, felt drowning most of the time, the hills on the bike was never ending, knowing that one of your friend fall down badly, you felt quite bad and slightly responsible for it. But it also feel good when you were crusing down those hills.

Running in a hot weather was equally terrible, but with the supportors and those running past cheering you, it becomes one of those best moments in our life. The moment of Crossing the finish line in a HIM distance, was always not easy to forget! I wondered how it could feel in a IM event?

Post dinner was equally good with great accompanied. This love/ hate relationship would probably last for sometime. like a gathering of good friends with common and crazy interests. we had fun, suffered together and enjoyed the sweet bitter victory and memories of crossing the line and the dinner.

Like some say, this is a Cheap but a Crazy Race! we will be back.

Desaru?

2009-07-29T16:33:00.002+08:00

I am limping since 4 days ago, doctor call it Archilles Heel. She say it was the joint between the heels and the leg, too much stress and it will occur.

4 days of "force" rest. at least, I am recovering, I could walked better today, not sure if i can run. A friend mentioned that my "luck" was all time down this few weeks, I think so too.

never mind, if it reaches the bottom, it will rebounds. i hope.

Time to into the racing mode for desaru. actually, a holiday, does not seem to be a bad idea at all.

Shower Biking

2009-07-26T11:49:00.002+08:00

I believed in "sign" like a dove flying off when you make a wish, a blessing shower when your mood are down, a words of encouragement from others, even though it was not meant for me.

This morning, We ( Buay, Mr Goh and myself) waited for the youngest. almost 20min before he showed up at the starting point. if that "person" was there, he would probably blow his top liao loh! lucky, today the gang had a tapering (slacker) mood.

Riding towards hougang, I just drifted behind Buay all the time, the headwind was quite strong, keeping it low today. on the way, a shouted from the opposite, a familiar shout. we reply back. The ride to tampines and Loyang was casual and easy, not suddenly spinned off, just start constant on the speed. Reaching Coastal road, it was pouring. I take it as a blessing. we took a break by the side ( a nap) haha. continued towards Kallang Mc Donald for a kopi break. a nice chat with the gang about the up coming events and some IM experiences.

In the end, I have to part the gang at Shenton way while they continued to Paris Panjang and west coast. next time, I will joined them the full distance.

Distance: 80km
2hour 45min ride time.

Life is like a Tyre Change?

2009-07-25T17:40:00.002+08:00

This afternoon, i did something, i suddenly found enlightened. It is as simple as changing my bicycle tyre. yes, you have not heard or see it wrongly. There is nothing much to it, only thing was, i am really not good at it.

Story goes;
I was task to do some chores in the house, but before that, I wanted to change my bicycle tyre, as i remembered it was flat the last time i ride on it. It was not a big blast kind of punctual, but those with little hole, make by a small paper chip. I took out my tyre from the bike and starting to change it like a pro. The easy part was taking out the tyre rubber, once it was out, I am making sure that there was no foreign object in the tyre and taking extra care of putting the new rubber back into the tyre.

It was a struggle. I was not sure how i could do it the last time easily, struggle for 15mins, I finally remembered the steps. Took out the rubber again, this time, i could do it in 5 mins time. no too bad, i think. then "Shit" always happens! when you least expect it. just as i am pumping up the tyres, i heard a hissing sound. oh no, did i punctual the tyre when i was forcing it the first time? or was there little cracks in the rubber?

Took out the rubber again in super fast time, pump it a few time and spotted 2 little cracks. In fact, I was laughing when i was putting patch on them. Wife thought i am crazy. put it back double quick time. pump it up and put back to the bike.

Moral Of the story
1. Shit happen, even when you have put in effort to prevent it.
2. In the process, you get better at what you have to do, in order to reach where you wanted to go, even the end result was not what you intented to be.
3. There was no guarantee in life, it might not be better than it was before, but if you don`t experience it, you will never know.
4. If it aren`t spoilt, don`t fixed it.

Sentosa

2009-07-25T14:07:00.002+08:00

Finally, a decent swim for my standard after a lousy hectic week. I tried to wake up this morning, only after a few snooze than i managed to pull myself out of the bed. The mind and body was tired, it was those sort of tiredness that you think you need to do something drastic to recover.

Pulled on a old tri top, I proceed to sentosa, driving and listening to the radio. The mind was still full of thoughts, mostly work. I was able to make my way to TJ beach, saw LT, Tao, Yankee and Gen. I wasn`t sure how many ppl would be there this morning, i just go la.

The tide was low, you can even walked half way into the water and it only filled up half of my body. walk a little further more to begin swimming. It was warm. There wasn`t a training agenda for me today, just try swim loh. nothing much. 450m i reckon a way and back. sometime the wave was high and I could feel current underneath.

nothing much today, We swam about 1600m but i could see that Tao and Yankee had improved, from getting cramps in the water, to swimming alone without much assist. great job!

Tmr i will bike, probably about 80-90km? not sure too. I need these stuff to release myself. from work, probably enlighten along the way. I need help.

Motivation?

2009-07-23T17:57:00.004+08:00

This week was hectic, preparing of the year end meeting and so much bad log at work. All these making a work out seemingly impossible. Sometime, i wished i was back in sales. all i have to do, was to worry if i am getting enough commission or incentive in the end of the month. I just need to make sure i hit target and get the enough profit for a small "motivation" end of the month.

Being in the back end of the work, I used to think it was easy, you just need to plan it properly and everything would be predictable. There should not be any last minutes and all would be planned and timed. Obviously it is not in many case, last minute fire fighting are more now, I had now become an officially complaint department.

Stuff that i had to heard almost everyday
1. not enough sales call done, too much joint visits
2. no project support
3. no pricing support
4. no delivery support
5. inventory too high
6. lousy customer services
7. lousy manufacture support

It was not easy for me, when i came from Sales, when I use to "bad mouth" all this like them, it is easy when i don`t have the need to deal with all the above face to face. it is all different now. worst of all, they expect you work like you use to and triple responsibility that are not realise at all.

Management pressure does not come easy as well, the more senior you are, people would expect the impossible from you even though, they know it is against company policy. They "thinks" that when i used to come from the sales, now would be able to understand and make a "break thru" when it could not or in fact never works previously. For the records, it can`t work for me too!

I am not someone who think i am good at my work, i just stretch if i have to, work to complete the job i need to do. I had and know my limits, physically and mentally. I know what motivate me and it isn`t working now. I need guidance, not someone to find fault at me all the time. I need to be heard, question answers, but when this happen, there are excuses or pushing my question back to me.

This only makes me feel lousy and unsatisfied, walking away full of question unanswer and suddenly i felt that these question become blames, shooting back at me. why do i even have to ask in the first place. I am so stupid!

MR- Bukit Timah- MR

2009-07-19T11:36:00.002+08:00

I managed to sleep at 1030 last night, it was really tiring. The brain is not working, it doesn`t help to have headache.

605, 615, 620. ok. I am awake. lucky the bag was pack last night and was able to reach MR CP by 645. The run started off with LT, Stuck, Yankee, Batz, Terence, Sera and myself. The pace into the northern road was not fast today, but i was struggling. The leg was unable to warm up even after the 4km when i reached the tactical halt at 23mins. Took a welcoming walk break to the ranger station, I felt better. After a toilet break we continued toward the rifle range road, the leg had no power at all, I just took small steps to conquer the hills.

10km into the road, we reached bukit timah. 1hour 20mins. Sera make a "wise" decision, time to go home via transport. We point her to the right direction, before we continued another 10km back to where we come from. The body is willing, but the mind just said "damn it" Took the ranger station path back, a quick drink and off we go again. lot of chats and joke, somehow, the accompany from the gang makes it less difficult to run these hills.

Distance: 20km
Time: 2 hour 40mins.
Time to taper loh!

A Mist?

2009-07-18T16:07:00.005+08:00

430am, 8 of us ( LT, Regina, Batz, Seal Boon, KK, Freddie, Charmane and myself) were are piece reservoir gathering for a ride in the morning. it wasn`t the first time i did a ride at this hour. starting of the ride, we were cruising to the mandai shell station, I was behind batz and drafting him thru out. I could see him peddling and as usual, i had to disturb him la. haha.

the group reached shell station, waited for 10mins for LT and regina. before we decided to continued to LCK road. Riding towards kranji, the pace was getting faster. I could not see the rest, but only thomas and KK by the side. they are fast man. drafting each other, the pace was 35km/hour on a average. The weather was cold and misty too. a bit eerie, if you have to ride alone.

Reached LCK road, we took a break, while waiting for the rest to catch up. Then 3 of us saw "something" a light coming towards our direction from far. it couldn`t be a "Banga" as it was fast. then a lady on aero position just swoosh past us into the small lane. wow. at about the same time, 3 of us asked each other if we did saw a lady on aero pasting us? we concur. when the group reached, 3 of us decided to give chase just to confirm. finally saw her again along the road. heng har!

We reorg again at the bus stop outside armour camp and make our way back to shell. The pace back was even faster. Took a break and waited for LT and regina to reorg, we continued to make a big loop ending at zoo, while LT make his way home. then "it" happen, just when i was about to finish my firs tloop and yes, it was the first time i have to change to my tyre (rear) damn it location Zoo. oh well, at least it is not a virgin anymore.

we ended up with breakfast and drinks at a prata shop along chong pang before making our way home.

distance: 88km (12km short of plan)
Time: 3hour 30min.

Swim2000

2009-07-17T21:20:00.003+08:00

This evening, I managed to reach the pool by 640 in the evening. This evening swim was accompany by Tao and later Y was here. As i was doing only 1 session today, the swim was suppose to be longer than usual.

500m per set, 4 sets tonight. stop for a breather each set, the body felt better, arm and leg felt strong even after 4 sets but tonight, the pool was so full. There were full of ppl standing by the pool side, some many student too. sian. no choice, I had to stop at 4 sets and had to leave the couple in the pool on their own.

Time: 50mins.
I will need to do more sets next week.

Good Day Thursday?

2009-07-17T08:31:00.004+08:00

I woke up, somehow not feeling as fresh as i wanted to be. I thought the night off would give me some recovery back. in the end, i only had woke up at 5am, toss, turn till 7am. what a bum.

Swim session
1600m
time: 40min.

I am not sure why i am so slow, probably, i am taking it too easy on the first sets and try to play catch up. body was giving the signal of tired. never mind. i will rest and see how the weigh session later.

Session 2 Weighs

I have to start earlier as it was school night. not much of a warm up, i proceed for the first sets. squats.

Squats
weighs 30
3 x 15 reps

weighs 60
2x 15 reps

weighs 100
2 x 10 reps

not sure, when was the last time i did a 100, but it feel good. i know i will walk like a duck on friday. haha

chest press (dumb bell)
weighs 60
3 x 12 reps

back press
weighs 35
3 x 15 reps

shoulder press
weighs 30
3 x 12 reps

Taking it easy night

2009-07-15T21:49:00.004+08:00

Afternoon Bike session at the gym, I am trying something different from the previous bike session i did in the past.

Bike Trainer
Time: 50min
Average cadence: 92
Watt: 125
Distance: 31km

I am taking the "watt" seriously this time round, and result in tired, nearly cramp leg. haha, i am loving it. i think i burn about double calories than before. nice.

session 2- Weighs

chest press (dumb bell)
2 set of 15 reps
weigh 60

2 set of 15 reps
weigh 50

Bicep curl
3 x 12 reps
weigh 45

shoulder press
3 x 12 reps
weigh 30

abdominal exercise
40 reps

Actually, was planning to do a run tonight, but time was again no in my favour. never mind la, at least i got a hair cut. take some rest tonight.

Tuesday Work Out

2009-07-14T21:50:00.002+08:00

1140am, I left office and reached the pool by 12pm. A quick change, I started the swim. the sun was high up but strangely the water was cooling.

500m per set, I managed to complete 3 set in 35mins time. Get to the shower, change and a quick meal. reached office at 1.10pm. cool

Session 2 start at CBD.
this evening, we are running to kallang indoor stadium and back. distance about 13km. Initially, the leg was quite heavy, but it seem to adapt quickly. I was quite happy that i wasn`t struggling in tonight run despite the afternoon swim.

good run session, the shoulder began to feel tired in the end of the run.

MR Trail

2009-07-12T12:07:00.004+08:00

I am not sure why i still wake up in time today :P I managed to reach MR at 640am. Waited in the car with the aircon and my favourite music station. I saw a light blue Jazz, trying to park. in, out, in, out. hehehe. not too bad la.

The gang gathered today was ST, stuck, tao, yankee, batz, Lt and myself. The pack to the north route was quite fast today, I was only able to keep up with the group until the last km towards the slope. finally, reached the waiting point at about 21mins. while the rest probably reached in sub 20. Reorg the group, we took a short walked to the ranger station, a drink and continued the run. took a quick up hill climb toward the HSBC Tree top Walk. it was fun.

We continued towards the ammo dump and stop just outside the opening before we u turn back to the start point. I estimated a 13.5km today, in less 2 hours.

I find that the quads was does not have the endurance this morning, it get tired easily. maybe was the ride yesterday.

Triple H Ride

2009-07-11T19:48:00.004+08:00

This morning, 9 of us gathered at changi village at 7am with our bike, aiming to conquer the everlasting mountain of hills. Desaru. of cos, being at changi village, how can I miss the famous nasi lemak.

Taking our bike to the bumboat was a first time for me, it was refreshing actually. 9 of us, LT, Tao, cfred, charmine, fennel, joanne, regina, roonz and myself stack our bike one by one at the front of the bum boat where we took our seat behind. an hour ride with some bumpy wave, we finally reached Pengerang and we were bliss with shower. When i was walking up the slope, i took a slow motion fall, damn it.

thanks to Tao for the arrangement for the bikes, we slowly and steady, escorting joanne and fennel to the town. where we meet Too kang and his father in law. We took a head count and off we go for a roller coastal ride. why does it call a triple H ride? Heat, Hills and Head wind. Riding towards desaru, I could attain 30km/hour on average and some part at 45km/hour down hills. but still i could not catch up with Too kang, only able to come close to him when he started to peddle off.

We make a u turn at the junction, some took short cut when they saw us. We try to make a reorg just a few km after the un turn point and waited for the last man to reach. We only manage to wait for 10mins and took off without LT and regina. Going back, the head wind was terrible. as fast and hard as i try to go, the meter just showed 20- 25km/hour, going up hills was worst. This make my thoughts of the coming langkawi event. what if the head wind is the same and i have to suffer 7hour of this, I would be in hell of a trouble.

We managed to gather everyone at the restaurant while waiting for Regina to arrive. When she reached, she was in shock. I think this desaru trip really stretch her to a certain limits. While the rest are still strong and feel good. we had a good lunch and proceed back to the jetty. a good ride session. really live up to the name "Triple H".

The body wasn`t tired at some point, only some ache at the back (maybe due to the long aero position when i was trying to hide the head wind and some shoulder ache. let go back again soon :)

Distance: 108km

1500 Swim

2009-07-10T19:54:00.003+08:00

Time is something i am lacking today, i managed to put 30 laps at the pool, time trial style. First 500m was a struggle, the hand get tired easily and there was so much blockage in the pool. second 500m, i felt better, i could pulled better and able to see the front more.

took a 30 sec break, i went for my last 500m, stretching and pulling. it felt great. I felt strong on the swim. good session.

I am targeting to do 40 laps in sub 45mins. the shoulder lift and bicep curl really help, i think.

distance: 30laps
time: 30mins.

tomorrow, 100km bike ride, should be fun.

Gym Session

2009-07-09T22:00:00.004+08:00

The body felt quite good today, not sure why. either my recovery is getting faster or am i not training hard enough?

I started off the afternoon session with 20min on the bike, keeping at 130watts. I found a new and more efficiency way to train on the bike trainer. spinning at 130- 150watts really put some stress on the leg. but i liked it. I will do more of such spnning in longer time.

after the warming up session, weigh time

Back press
weigh 35
3 x 15 reps

bicep curl and shoulder pulled
weigh 35
3 x 15 reps

bench press (dumb bell)
weigh 50
2 x 12 reps
weigh 60
2 x 12 reps

Squats
weigh 40
2 x 12 reps
weighs 90
2 x 12 reps

Total time: 1 hour 30mins. good session today.

thought
in the general training plan for a IM, most of those who did it advice to do at least 20 hours a week. I mean, how to? don`t they have to work? family. I understand and probably would do 10 hour session on the weekend. but weekday? 10 hours for 2 session a day, it is possible. never mind, i shall try it. I know i am not weak, i know i can do it.

ECP 8km

2009-07-08T21:42:00.002+08:00

This evening, I was tasked to introduce the coastal road to the gang. 4 of us started the slow run at about 7pm, starting at ECP F2 towards the green fence.

2 km to the NSRCC, we took a quick drinks and proceed to the coastal road. the pace was not fast tonight, but my leg was pretty weak tonight. I guess it was because of the hill run last night. we some break in between the run, the weather was kind too. windy.

We managed to finish the run estimated distance 8km in about an hour. good relax pace for me, even though i was struggling at some point.

time to rest.

MF 4 loops

2009-07-07T22:34:00.005+08:00

I was running with Aaron tonight at the CBD run. Running as a pack to MF, The leg was quite strong this evening. In the pack, there were yankee and ST.

Running towards the hill, I was just keeping it easy on the leg, keeping in mind the hill. I think the last time we conquer MF was May before sundown. Waited a while for the middle pack to catch up at the traffic, we carried on the climb up the hills. 5-6 of us managed to do 4 loops tonight, while a handful did 3 loops. The rest just take it easy. Not that i mind anyway.

anyway, it was a good session tonight, strong legs and i am able to complete 16.5km in about 1 hour 50mins. pretty Good effort for my standard.

Observation
I find that in group training, peers motivation is important, criticising does not help. Not everyone are with top form everyday. Different people are with different mentality and fitness level to train. Please take note of that if you are task to organise a group training. sometime, we are not as top form as you think, let turn the table around. when you are in your lowest form and someone started to critics you. I am sure it does not feel good.

Thoughts
hmm.. i am starting to re-formulate my way of training after the pengrerang bike trip, only objective was to find my own training pace, therefore, selection of training buddies are important to me now. if you find me getting too quiet, it is actually ok. don`t worry.

Easy Mandai Ride- Kranji

2009-07-05T11:05:00.010+08:00

After struggling to wake up and rush out just in time, I managed to reach casurina and only see sotong with his "giant" cevelo. Waited for a while the rest of the gang appear, they are late!

This morning menu was to ride to Kranji and u turn at Armour camp at LCK. riding into the morning, I was trying to catch up with Sotong pace, he was spinning fast. We managed to reach zoo and waited for the other to appear. The gang appear quite fast this morning, even regina was just a couple of minute behind. good.

a slow ride to kranji and Yew Tew, the traffic was much lesser then the previous time we were there. a easy ride and we just managed to u turn outside the Armour camp. A big group of Joyrider appear. wah, they are everywhere man.

took a quick breakfast at kranji coffee shop, we continued back to start point and saw divey and benson doing their rounds at mandai. ( both looking good, I dun think they would have any problem in doing the desaru LD)

Finally reached home at 1030am, just as planned.

distance: EST 70km
Time: 2hour 45mins.

PS: Group ride, means you wait for your group (especially, when the group is consist of different bike and different speed). You take breaks when you "think" that your weaker mate is tired or too slow and cannot catch up with your pace.