Category Archives: Training

my training log

Making The Jump

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Making The Jump

Today, I like to share something interesting, something different, something that’s been troubling me for years. Have you been trying to learn a certain skill set and for many years you still failed to master it? For many years, I have this goal, this dream that I would get an IPPT Gold.

What is IPPT, you can read here but in short it’s a physical test that most Singaporean men have to do when serving the Army.

I have never gotten an IPPT Gold, the best I could do was a Silver. The biggest hurdle – the standing broad jump station aka SBJ. I can do all the stations and even a good but SBJ is always the spoiler. Last year for my IPPT attempts, Continue reading →

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Running the Safra Army Half Marathon 2012

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Just last week, I had an awesome run with my friends over at Safra AHM. I am slightly disappointed with my timing because I was aiming for a 1:45:00. But this also pushes me to work harder for the next race. Thank you Weileen, Coach Sham and Weesan for your pacing, otherwise I would be further behind my goal.

Something to comfort myself: just 3 weeks before AHM I had to attend my annual ICT, which slightly broke my training momentum, still this is not an excuse.

My form breakdown:
0-5km: start out fresh. Running side by side with Weileen at a pace of 1km – 4:55 which was quite inline with our goal.

5km-10km: form is good. Caught up with Coach Sham and Weesan. Sky was still dark and the only thing in my mind was to follow coach’s footstep. Left right left right hiding right behind him just making sure I do not step onto his feet. I also started to drink at every interval drink station.

10km-15km: Weileen broke away. I remained behind Coach and sometimes behind Weesan. A lady in purple sports top joined in to our running group. Pace slightly drop to 1km – 5:02. I started to feel fatigue and began to pour water over head. This pouring of water overhead served as a wake up call for me “hey, do not STOP now”

15km-21km: Every one kilometer seems so far away while at the same time I started to feel energised. Because each and everyone of us know we are finishing.  And finishing means our suffering is coming to an end. Towards the last 5km, the slope up Nicoll Highway was tough, each step was heavy as hell. Weesan was just beside me and we both hear Coach screaming “come on, you do not give up now. step by step” With this we ramped on.

Crossing the finishing line, I have one thing in mind.

finally, the end of my suffering.

This 21KM, I did not walk a bit. I am proud of myself. I finally understand “train hard to race easy”.

Do you have an memorable race to share? I love to hear inspiring stories. Because when I hit a wall, I will remember your story

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Port Dickson Triathlon 2012 Post Thoughts

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all on podium. everyone is a winner!

2 years ago, I did my first Port Dickson Triathlon 2010. I did it in a total of 02:46:24. Although it was below my target of 3 hours. I know deep in my heart that I could have done better. Because I pushed during the ride and at the run, I was unable to sustain and had to walked for quite a distance.

This year, I am really happy with my run. I did not walk through out the run route. I keep telling myself that this is my race and this is my pace. Because sometimes when you see others running past you, you get demoralized or your ego kicks in and you go on chasing. This breaks momentum.

 

A typical OD Tri is 1.5km swim, 40km bike and 10km run.

And my result this year, 02:34:44.

I am very happy with the result. Btw, this is also the year where I started off the race alone, because my friends belong to a different age group :P I may not be on the podium but I like to thank many people for making triathlon so much fun. I have a bunch of crazy friends who race together with me. I have Mommy Tiger who plans swim circuit and bike training for us And Coach Sham from TRF who trains me on my running form.

finally if you have not try Port Dickson Triathlon before you should!.:D

a brief into to Port Dickson Triathlon aka PD Tri - PD tri is organise by Uncle Chan, he is the forefather of organising triathlon events in Malaysia. Attending race briefing by Uncle Chan is like attending a talk show, full of fun and laughter. “Seasoned triathletes, you know what I mean :) ” Unlike a typically Olympic Distance Triathlon The race is also less “strict” meaning it is common to see long chain of bike drafting at the course. Plus you might find yourself clocking your best time in PD tri because the race route is kinda of “shorten”. This year, as tracked by my friend’s garmin the run route is actually 9km instead of the typically 10km :)

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These are my CRAZY friends…

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Today, my friends and I are leaving for a Ironman Race in Western Australia. It seems just like yesterday when I completed my first Ironman in Langkawi. Also I remember that I blog about how impulsive I was to sign up for a second ironman.

This race is very different from my first Ironman. The first Ironman I did it alone because some of my friends thought I was crazy. Much of the training that I did was alone and that was pretty boring. This time round, I have a group of crazy friends doing the race together. With my friends, training was much more fun.

These are my friends!

Waking up early in the morning, spending our weekend cycling our lungs away. Attending swim session right after work. Suddenly we became Triathlete! - You all make the suffering less! Haha:D  These are my friends, each of them race for a reason. And I wish them all the best.

Thank you Darrell

Thank you Mr. Yeo

Thank you Ah Ow

Thank you LMY

Thank you friends from Team Bundung for the Swim/Bike/Run

Most importantly, thank you Kat for organizing the training and always having support stations for us.

So the usual SOP for me before going to a race is to set my goal. My goal is:

Swim: I am looking at 1:35hrs although I am in wetsuit but I am not very comfortable with it.

Bike: During Langkawi, I did 7hrs so for IMWA I am looking at a <7hrs. A 6.30hrs ride

Run: less than 5hrs. 4:30hrs would be great!

Let’s do it, friends!

My Ironman Experience

My first marathon with EVO Barefoot

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Tokyo marathon 2011 (PixUp)
I would like to sincerely thank Barefoot Store Singapore again for giving me the opportunity to try out their EVO Barefoot.

The Experience

It certainly not easy to run a full marathon with EVO Barefoot because this is my first time going such distance with a minimalist shoe. But I have to say the experience is good. The shoe is light allowing me to lift up my legs with less effort.

Also I had my socks on during the start of the race, but i removed it because II feel that without the socks it allows me to feel the ground > This is important because usually at 30KM I will hit my peak or I would start to stoned :) but with EVO as it allows me to feel the ground I was able to enjoy the run much better as compared to normal shoes.

However, because this is a minimalist shoe… there is not much support for my arch especially I am a serious flat footer. During some part of the run, I did feel aching around the arch area but this was solved some stretching on the feet. So too all flat footers I believe with sufficient training this would be a great alternative shoe for flat footers because it is so hard to find good looking and light flat foot shoes.