Double Satisfaction

After reading Roonz entry , I decided to go for the same route to experience the scenery.
The legs are not feeling good. Just 2 km into the bike, my legs are feeling like lead.
Or is it just that Mandai is pretty hilly?
Thought of giving myself a challenge, I decided to cycle down to Mandai Zoo, before I turn in towards Upper Seletar Reservoir.
Once I turn into Upper Seletar Reservoir, I felt kena conned.
Started out with the intention of doing 30km, but after going to Mandai Zoo and back and now at the reservoir, it is only 15km clocked.
That aside, the scenery at Upper Seletar Reservoir can really take your breath away.
I forgot about my tiring legs while I absorbed in the serenity of the landscape.
Definitely a good place for lovebirds. :)

Made my way back to Yishun. Sigh, only 20km clocked.
Unsatisfied, I decided to go 2 laps round Yishun Ring Road to make up the distance.
But once I hit upon Yishun Ave 6, I recall that I wanted to do Simpang Kiri Park Connector on a bike and I decided to head on there since I was so near.
The route to BottleTree Village was damn shiok, hardly any traffic and the breeze is just so cooling.
Only problem is that no matter how hard I pedal, I just could not get the pace up.
It is a flat route, but I can only manage 24km/h.

But overall, I am satisfied that I did 2 routes that I had wanted to do. :)

Distance travelled : 35.90 km
Average speed : 19.87 km/h
Time taken : 1:48:23 hours

Vesak Day Fun

Went with my family for a swim @ SAFRA Yishun.
Keke, took the time to complete 17 laps.

Glad that my 2 kids are comfortable in the water.
Will be easier for them to learn swimming in the near future. :)

TT

Cool Website.
Triathlon Tube
Now I can view all the Ironman Videos I want. :)
Ironman is an event where miracles does happen.

CBD-Mount Faber Run

Today's agenda is to run up Mount Faber through the Kampong Bahru slope.
Start from Tanjong Pagar MRT -> Tanjong Pagar Road -> Hoe Chiang Road -> Cantonment Link -> Blair Road -> Spottiswoode Park Road -> Kampong Bahru Road -> Mount Faber Road and back.

Pretty small turnout yesterday.
Probably cos of school holidays and/or Vesak Day on Thursday.
ST, CFred, Tiwazz, Bee, Ronnie, Charlotte, Eugene_Ng8, Tigger, tktan and 2 others.
Start the run promptly at 7pm.
As Bee is injured, Tiwazz and Ronnie run with her at the back of the pack.

ST tried her best to stay with me, but I am way too slow for her.
I managed to catch up with her at the foot of Mount Faber.
Tigger is waiting there and the two of them continue up the hill, while I walked up.

I was starting to wonder why Kampung Bahru slope is labelled as killer slope , as the slope is pretty gentle. Even more gentle than the Morse slope.
I did not realise that I have not reach the real thing yet.

Once I make a right turn, the slope stared back at me.
Now I know why it is call the killer slope.
The route up seems like never ending.
When I reach the top, Tigger and ST is on their way down and we made our way back to Tanjong Pagar MRT.

Was turning into Blair Road when a familiar figure ran past, tktan has already made his way back even though the faster runners took the longer route down Morse Road and HarbourFront. Very soon, Eugene, Charlotte and Freddie all ran past.

Made it back to Tanjong Pagar in 1hr 45mins.
Total Distance 9km

In case you are wondering, my damn iPod battery has gone flat, thus it is just the estimated time and distance.

Although I clocked 12min/km pace, must say that I am glad that I have finally tried the Kampong Bahru slope.

80/20

I must finally admit that I learn a valuable lesson at last week's First Tri Club training.
We were told that freestyle using 80% upper body strength and 20% leg strength.

It had never occur to me until I tried it out yesterday.
All the while, I have been kicking like hell just to swim a single lap.
I have always been focusing on my kicking, as I thought it is the main propellant.
I did the first 2 laps in freestyle and almost "died" from it, even though I rest after the first lap.
After a couple more laps of breast stroke, I decided to try freestyle again.
This time, I remembered about 80/20, so I start focusing on my strokes.
I realised that I can swim with more ease if I just kick to stay afloat, while using my arms to propel myself.
Freestyle is beginning to sounds fun for me all over again.

In between breaks, I observe how the other swimmers did their strokes.
Notice this style, which I will coined as "half barrel roll".
It typically turns your body in the direction where you are stroking.
It definitely helps in reducing fatigue, but I guess I am still a long way from completing any competitive distance using freestyle.
Will have to learn and observe.
Well, very glad that I learn something new today. :)

3.8

Did my longest swim to date.
Initially I just wanted to complete 30 laps.
Did that in about 47mins.
Sigh, will fail my swim trial if I am doing it for Singapore Biathlon again.
Keke, but have to factor in those laps that I have tire myself out doing freestyle. :p

Then I decided to challenge myself , to see if I can complete the 3.8km distance which is equivalent to IM swim distance and see how long it took.
Keke. Notice that once I start focusing on 76, and counting down the laps to go, swimming each lap wasn't so bad.

Throughout the whole distance, the only words that comes into my mind is "calories deficit".
I definitely need to make those words count to really lose some serious weight.
Did the distance in 2 hours and 50 minutes.
Hehe, that is in still water.
Will definitely take 1 hour longer in the open sea.
I am definitely not make of IM material.
Never mind, I will still try to contend myself with HIM.
Hopefully I can keep on track for it. :p

Health Screening

Went for the free health screening provided by First Tri Club.
Got an ECG and Chest X-ray done.
Everything is normal.
Only concern is my BMI and high blood pressure which puts me at moderate risk.

Doctor's first question?
Why do you want to participate in OSIM Triathlon?
Is that a trick question???
He is definitely thinking that I am in no shape to take part.
However he does not seems overly concerned once I told him that I have completed my NUS Biathlon in February.
After checking my pace for my run and bike, he is happy that I am there to complete and not compete.

The words that got stuck in mind was "calories deficit".
This is the umpteen time I have heard of that word.
But seriously do something about it.

103

Had not seen this number for very long.
This week, I took special effort to reduce my calories intake.
Dinner at home are as usual.
But lunch is totally different.
I took mostly noodles. I know it may not be healthier than rice, but I would like to try that out for a while and see how it goes.

Dual Side Bar

Had wanted to do this for a long while.
But never get around to do it.

If anyone cannot see the second sidebar, do let me know.

I cannot just replace the template, else I will lose all my widgets.
So have to analyse the HTML scripts and trial by error.

If anyone knows how to replace templates without losing the widgets, or is able to transfer the widgets to a new template effortlessly, do let me know. :)

First Tri Club : First Training Session

Today is Open Water Swim Training.

Basically taught to swim in open sea.
Hope to learn something new, but dun think I finish the training grasping anything new.

Learn a few Uniquely Singapore stuff.
1) Singapore could be the only country where triathlons start in waves.
2) Singapore could be the only country where triathlons have to squeeze 3000 cyclists onto lanes 3 bicycle wide

Biggest tip of the day : When starting off the swim, keep to the inner "lane". ie. The side nearest to the buoy. This is to avoid the big crowd in the middle.

Hmm, guess it all boils down to personal preferences.
I still prefer the outer lane.
1) Avoid much of the crawling and kicking
2) Use the rest of the swimmers as sighting instead of sighting for the buoy.

Now got new worry. Hope I stay injury free for the race on the actual day.
Pulled a muscle at the side of the rib cage. But can tahan lor. But painful if I stretch my arm.

Was driving home when I start feeling hungry.
Sigh, forget to try out the much acclaimed peanut butter bee hoon before I go home.
Better remember to do so next week.

AMK - Bishan Park Run

Went to Chapter 2 Cycle to pass the damaged Adidas Cycling Tights to Ben.
He will be checking with the distributor on the warranty issue.
Can't believe it. After only 2 bike trips and the threads is coming apart.
Hope to hear good news from Ben soon.

Went to meet Austrias105 @ AMK MRT for our "weekly" run.
Thinking aloud....Hope that the AMK-Bishan run will become a bi-weekly event.
Reason? I like Novena Velocity Running Lab Run a lot.
To go for both runs on consecutive days is taking a lot of energy out of me.
So if bi-weekly, at least I do not feel so bad if there are only 2 of us running.
Think Austrias105 and I do not want to see another Northside Run crash and burn.
Just wishing that we have more support from the SGRunners though.

We start the run from AMK MRT, along AMK Ave 3 toward Bishan Park.
Once cross the traffic junction, we proceed to complete a lap of Bishan Park.
Asturias105 initially wanted to go for 2 laps, but sensing the tiredness from me decided to call it a day and we made our way back to AMK MRT.
Satisfying run , nonetheless.

One very annoying thing is that I do not understand my body at all.
I can cycle on Saturday and Sunday for a grand total distance of 70km, and I still feel energised after both cycling trips.
Monday morning is still good for me.
But a 6km AMK-Bishan Run is taking a toll on my body.
Fatigue sets in, waking up on Tuesday morning is a pain.

This happen 2 weeks ago, when I went for the 10km AMK-Bishan Run and 6km Novena Velocity Running Lab Run. Fatigue sets in after the first day.
After 2 days of running, my body is practically in shut down mode.
I do not have that 100% energy to push me through the day.
This lasted for 2 weeks.
I only lose the lethargic feeling on Saturday after my 30km bike ride.

A lot of un-answered questions...
How come running is such an energy sapper, but cycling is like the recharger?

Regret

Joined Roonz and Austrias105 to cycle down to the City Dualthon today.
Took it as part of my morning exercise.
Traffic was light. So we have no problem making it to the event ahead of the expected time.
The weather was cooling. Roonz has a little wish that the weather will stay that way for the event.

The event was packed and very dis-organised.
Luckily most of the participants are able to make their way to the starting line at the right time, though there are still quite a number of lost souls.
There are no announcement of the group that is to start off next.
If some one has not been looking at his Wave Start time yesterday, think they would have missed their slot.

Met a number of SGRunners at the event.
Most of them seems to be in the pit for quite a while. Was waiting for them to come out, but did not see many of them.
So I went to sit at the side of the road to see the groups start off one after the other.

Seeing all the guys and gals in action, feel a tingle of regret for not signing up for the race.

Aiyah, there is always another day to do the event hor.

Took my leave around 9am, as I promised my MHA to be home by 10am.

Distance travelled : 41.31 km
Average speed : 19.4 km/h
Time taken : 2:07:31 hours

First Tri Club Assessment Test

The First Tri Club Assessment Test consists of

30 seconds tread water, 50 m swim and a short bike course to show comptency in the 2 disciplines.

Must say that the whole event is totally un-necessary. Not too sure why they wanted to do that.

The OSIM goodies is a tad disappointing. It is just a cheap-looking water bootle.

Cycled to Aroozoo Avenue, TAS HQ to do the Assessment Test and cycle home.

Wore my Adidas Cycling shorts for the first time.

Must say that Cycling shorts and gel padded bike seat is a deadly combination. My bum hurts within the next 5 minutes. Will never try that again.

Distance travelled : 28.94 km
Average speed : 19.7 km/h
Time taken : 1:27:53 hours

Strange Dream

Have one of the strangest dream to date.

Dreamt that I cycled to Marina Promontory, took part in City Duathlon and cycle all the way home.

Cycle again!!!

Was supposed to go for the AMK-Bishan Run. But as the other runners has work commitments, I decided to go biking.

Acutally, I am now considering more biking than running.
So gentle on the knees and I dun really perspire as much.
Also love the rush of the wind in my face.

Intended to do a Yishun Ring Road Cycle Route, but when I reached Chong Pang, I went on to Sembawang Road.
Turn in at Yishun Ave 1. Proceed on to Yishun Ave 6 > Yishun Ave 9 and Yishun Central.
Could have follow the road and gone straight home, but convinced myself to finish what I first set out to do.

So I turn towards Chong Pang and cycle back home from there. :p

Very relaxed, very happy workout.

The first 3km was siong though, the thighs feel very tight. Checked the cyclometer, I was not going fast leh, think I am not used to cycling yet.

The numbness still comes back, but this time round I rely heavily on my handlebar extension to stretch my hands.

Think I need to remediate on my bike seat, which is sloping downwards.
It could have caused me all the trouble.

Think I need to get myself a pair of cycling tights too.
Tried wearing running shorts, nowI am left with a huge red abrasion spot on my left thigh.

Distance travelled : 18.37 km
Average speed : 20.6 km/h
Time taken : 53:33 mins

Cycling

Yeah, my maiden cycling trip for the year.

Sunday is nice, as traffic is minimal.
Yishun Ave 2 > Yishun Ave 1 > Seletar Club Road > Seletar Airport.

Met a few cyclists along the way. Interestingly , they are all decked out in cycling tops and tights, but using MTBs.

Keke, is that how we like to do things in Yishun? Being un-conventional. :D

At Yishun Dam, there were these fishermen selling their catch and it was snatched up within moments.

Something to worry about though. I find myself pressing too hard on the handles.
By the time I reached Yishun Dam, my both hands were numb.
I lower my gear shift and it did helped a bit.

But on the return trip at Yishun Dam, I got a shock.
The veins in my right hand looks to be in black color at some parts.
Keep clenching my right hand, the numbness did not go away.
Become very aware of the situation, rely more on my left hand for stability.
Luckily, by the time I reached home. My hand is okay liao.

Anyone know what is happening to my hands?

Ohh, talking about speed.
I did 19.96km/h in 1:04:35.
If I did a comparison, it is scary.
A world marathoner would be effectively running beside me........
Now I finally know how fast they are running, but to experience that on a bike is traumatising.

Distance travelled : 19.96 km
Average speed : 18.5 km/h
Time taken : 1:04:35 hour

Fruitful Day

Finally, after a month's time, I got my car air-con fixed.
Hehe, I dun really care if the air-con is working or not, but it is my poor passengers who always suffer.
I love the wind and with my Fun Top open, I am more or less like a convertible. Hehe.

After that, proceed down to Chapter 2 Cycle with my Bike.
Replace my trail tyres with Continential Slick Tyres. Who would have thought that car tyres manufacturers produces bicycle tyres as well.
But these tyres defintely feels better than the Taiwanese import tyres.
Got myself a MET Predatore helmet, but alas the price is hefty.
(Sigh. Was offered a good and affordable helmet, but due to my BIG head, the size does not fit.)
Got a CatEye Cyclometer, Headlight and Taillights.

No more excuses for not wanting to go cycle anymore.
Will try to wake up in 2-3 hours to do just that. :)

Novena Velocity Running Lab Run

Company is going through a transition period.

Other than work and runs, the only thing I can think of doing this week is sleep.

Basically crawl out of bed every morning. Something that has not happen to me for a
long time.

As I am writing this, I am still attending an audio conference.

Back to Tuesday.

Attended the inaugural Novena Velocity Running Lab Run.

Was surprised at the turnout. Around 15-20 persons.

Not too sure how many of them are from SGRunners.

Only recognise Cookie. Meet tekko and trecen for the first time.

Warm up at 6.45pm. Start the run at 7pm.
Went thru Chancery Lane, out to Dunearn Road. Ran towards SCGS. Turn in @ Malcolm Road. Out to Thomson Road through Chancery Lane.

Like this run a lot. Very well organised. Closer to home.

Get to know Eddie, our cool-down instructor and Kelvin, who ran with me the entire distance. Thanks guys.

Opps...wonder what am I going to do in the weeks to come.

2nd AMK-Bishan Run

Small turnout today.
Just Austrias105, LadyLuck, her friend Jeremy and of course yours truly, me.
Think 3 of us are trying very hard at keeping this run alive.
Ain't easy, we must stay committed to the cause.
Jia you!!!

I did not start out on forefoot running, but amazingly, I did not feel any knee pain.
Took the same route as the 1st run.
The guys went ahead, while I try my best to catch up with them.
The three of them came running back to look for me soon after I reach Thomson Road.
Ladyluck decided to run with me from then on.
THANK YOU, Ladyluck. Really appreciate the gesture.
It was good as she push up my pace quite a bit, think I have been slacking all these while :p
But the pace is still way off her normal pace. Felt so pai say.

As of the first run, I start walking up the slope near the Sin Ming Industrial Estate.
There is no point in running up as I hope to save my knees for the inaugural Novena Velocity Running Lab Run.
The only thing I did not want to do is to let LadyLuck run alone. Singapore is a safe country, but you never know what lurks around the corner.
Try as much as I can, I still cannot keep up with her. :p
Again, she has to come running back to look for me.
We took a shorter route, turning left after Sin Ming Drive, up to Ang Mo Kio, which will lead us straight back to our start point.
It is then that I start to feel my left knee complaining. OMG, please do not let that happen leh, I still wanna run tomorrow.
Did a walk/run with Ladyluck the rest of way to our start point to meet up with the guys.
Hehe, clocked 9.45km at 8:10min/km
That is about a minute/kilometer faster than my last run.
Sigh, it is still way off the timing that I have achieve consistently in January and February.

Back then, I was able to keep a consistent pace of 7min/km throughout a 8km run and it is not a fluke.
It did that pace consistently for the same distance until just before Chinese New Year, when a fever and an irritating cough took the spirit out of my run.
I am unable to go back to that pace anymore.
Any clues why?

Aching Cows

Been doing my runs very irregularly now.
Lack of willpower.
Sometimes, it is really tough exercising alone.

Did the reverse Yishun Ring Road route.
Within the first 200m , the kness are screaming in pain.
Immediately changed to forefoot running and the pain is gone. Yeah!!!

But I can continue for only 3km before both of my calves are complaining as well.
Did a walk/run pace for the rest of the way.
Hmm, notice after the 3km, I hardly land on my heels anymore.
I land on the outer side of my foot.
Wonder will it cause me more problems in the future?

When I do forefoot running, I did it with a high cadence, shorter stride pace.
Was surprised when Nike+ reports that my first km is 6:10min/km.
Quite an achievement. First time, I ever go below 6:30min/km pace.
Although overall pace is 8:10min/km, I hope this is signs of good things to come.
I know it needs time for my new muscles to get used to the beating, but hope that the calves get use to it soon. Dun like the feeling of walking down the stairs and feel the calves cramping up.

Hehe, as I did my run at 9am and was doing a walk/run pace, notice something that is not visible during my other runs.
In Yishun Area 4, they named the Town Central as Yishun Mall.
Sigh, if only Yishun Mall was as spectacular as Tampines Mall. Haha...

More frustration

Did a 11pm run for my May Day Run.
Was glad that I could squeeze out the time for this run.
Knee hurts within 500m of the run. Immediately thought of running using the forefoot. Not too sure if that is Chi Running.
It was good, landing on the forefoot, especially since I do not feel the strain on any of my leg muscles. And the pain from the knees are gone!!!
The run was also not as tiring as landing on the heels.
Ran about 3km. Came across a bright overhead street light.
Thought I calibrate my Suunto Foot Pod which has been super duper poor in measuring the distance. Think its default settings was calibrated for ang mohs.
Did not succeed in calibrating, due to wrong steps taken. Sigh, Suunto failed big time in their land sports equipment.
Continue with the run...Urgh, left calf start seizing up. Tried to run a bit more, but I seems to hop more than I run. The left calf is not giving me any peace.
Decided to abort the run at Khatib Bongsu Park Connector and take the shortcut home.
Even when I am writing right now, the left calf still hurts.

Been thinking while I make my way home. My mind is super duper weak.
Flashback to Monday, I tried my first steps at controlling what I eat.
Took Yong Tau Foo. Had planned to take without noodles and with soup.
But once I passed my bowl over, "Auntie, yellow mee dry"....Argh... no self control...
When will I ever learn???

Anyway, there are always good things happening, even on a bad day.
Hehe, it is my Nike Running Tights.
Yeah, no more abrasion.
Why did I waited so long to get them.
Think it not only prevent abrasion, it has sweat management, compression built in as well.
I feel good running in the running tights.

Frustrated

Am frustrated with a lot of things.

Most notably. The rain...
Been raining for some many mornings for the past few days.
Mornings are the only time that I can run.
Could have ran in the evenings, but darling putting in lots of overtime for her office work. So not much chance of that.

Also, weight loss is another big issue.
After the 3kg loss I have since I started running. It seems to have just stopped there.
Yoyo between 104 to 105 right now.
When will I hit the magical double figures????
Do I really have to go back to my crazy diet of 2 years ago to lose weight?

But on a lighter note, got to finish watching IM Kona Hawaii 2006. A inspirational footage.
I have watch a couple of these IM videos before, mostly individual footage, but this says it all.
Those individual footage are pretty exciting as well. Most of them roped in their entire family as supporters and they show the preparation they go through just for the race day.
At least it de-mystifies what I saw in IM Kona Hawaii 2006.

Watching ChasingKimbia right now. Not too bad, but nothing beat IM... :p

Weak

Cannot believe I just did that.
Change into my running gear for my evening run.
Next thing I know I was fast asleep on the couch.

May Day, must run. Been a full of week without running.