September Training

I clocked in quite a number of LSD for September. The distance range from 20km to 26km. Let's see.

21km Home to Upper Seletar Reservoir 01:50:00 pace at 5.17km/min
26km Home to Lower Pierce reservoir 02:21:00 pace at 5.24km/min
21km 21km Home to Upper Seletar Reservoir01:41:46 pace at 4:54km/min

Today's morning Long Slow run was particularly good even though I was having a sore throat. The air was fresh and cool and the mist covering the Upper Seletar Reservoir was a sigh to behold. I should take my HP next time with me and capture the sunrise over Upper Seletar Reservoir. This is my favourite spot in Singapore other than Old Upper Thomson Road.

Lower Seletar Reservoir pales in comparision due to the various litters left by those fishing overnight and lovebirds.

My pace is increasing getting to be consistently to sub 5 km/min and this should set me in good pace for a sub 3 hr 50 min marathon later this year.

I signed up for the 15km Real Run too but there's a part of 1km running on beach sand. Not really my type of run as I hate the feeling of sand getting into my shoes. But for this 15km Real Run, I am targeting a finish time of 1 hr: 15 mins with a pace of 5 min/km.

Real Run 15km will be hot especially the part on the Runway and the Changi Coastal Road.

Oh and clock in some swimming too. Practicing my strokes with interval training now. Not really going for distance. Wanna get my frontcrawl strokes correct first. :)

World's Greatest Dad

Documentary about Dick and Ricky Hoyt. This is an amazing story about how a Dad wanted his son to live as normally as anyone else, including graduating from university, competing in marathons and ironman.



And some touching music videos. :)





The world's greatest dad. This Dad swam 3.8km pulling his son on an inflated boat, cycled 180km with him on the bike and wheeled him 42.195km all at the age of 65. And completed an Ironman!!!!!

They are a father and son team named Team Hoyt.

Rick's birth in 1962 the umbilical cord coiled around his neck and cut off oxygen to his brain. Dick and his wife, Judy, were told that there would be no hope for their child’s development. But the couple brought their son home determined to raise him as "normally" as possible.

Amazing. A Dad's love for his son and wanting him to live a normal life and compete and face each day's challenge.

Slacking in my training

Busy week for me, deadline from school for assignments, trip to bintan and lastly work.

I have not been sleeping much for this whole week. Average of only 3-4 hrs each day. And to add on to it, we drunk quite a bit in Bintan.

I tried to log in some swimming in Bintan but they dont have a lap pool. So was doing much of my work when I was free in Bintan.

Had a blast with the old classmates. Amazing to see all of them doing so well. Time really flies. Anyway, back to my Ironman training, I slept at 3.30am on Sunday morning and forced myself up at 7.30am for my sunday morning swim. After which followed by a 90 min badminton session. During the badminton, Binly and Hans commented on my eyebags. But what the heck, it's just lack of sleep. After getting my beauty sleep, this will go away.

So for this whole week, only 1.6km swim in 40 mins. September will be a good month for me to pick up on my training, and I am going for my bike fitting session with the bike boutique.

And some Ironman promo video. :)

Shopping for a tri-bike

I have been looking around for a tri-bike for my Ironman next year.

I have went to thebikeboutique.com and they were a friendly bunch of folks. All of them have done tri events and looks like a good place to know more tri folks.

Here's the bike he recommended.

Cervelo Dual Bike Dura Ace 10 Speed

Seems like a good tri-bike from the reviews on the bike. I need to go down for a fitting session with him in September.

2007 Army Half Marathon

August marks the first year anniversary that I have gone smoke-free. So what better way than to celebrate by running an AHM with a personal best.

I did not ran the AHM last year as my fitness was still there yet for endurance events like this. This year AHM end-point was at the new floating platform in NDP. To be held in conjunction with our national day. The turnout was 60,000 runners with 3/4 coming from the army based on my estimates.

Pre-AHM training

In order to prepare myself for the AHM, I have only ran once or twice a week unlike last year marathon when I was running 3-4 times a week. This is because of my work and school schedule eating into my training hours and social time. But nonetheless, I have managed to clock a few long slow distance (LSD) runs prior to AHM. Not forgetting my laps in the pool to prepare for next yr triathlon events.

I found a new route this time, it's down the Old Upper Thomson Road. Each run will take about 20-24km depending on the u-turn point. For 3 sat morning before the AHM, I have woke up at 4.30am in the morning religiously to put some mileage in my training. The route is good, air is fresh, lots of runners like me, and some hills for me to do me tempo. As usual, it's just me and my ninja training.

Pre-race day

Woke up on sat morning and went to Safra Yishun at 8am to do some swimming. My swimming is getting better as I could feel that my speed and endurance in swimming is there. I can managed a 700m swim in 13 mins. Just 2 months before this, I was still struggling with swimming. Did 2 sets of 700m and went home as I want to conserve my energy for tomorrow AHM. During lunch, I received an urgent call from a colleague. Rushed back to office to sort it out.

I had a dinner with my family at some steamboat restaurant for carbo loading. I reached home at around 10.30pm and only hit the sack at 11pm. But, I couldn't really sleep well due to the heavy dinner I had.

Race-day

I woke up at 2.30am and couldn't get back to bed. I had only about 3 hours of sleep. Got onto my laptop and did some work. Endless load of work from school and my job. Really looking forward to my break in Sept.

Anyway, for breakfast, I had 3 slices of bread with peanut butter, coffee and banana. Feeling good. Drove to Marina Square and off I went to the start point. For this year, I positioned myself nearer to the start line as I want to avoid the crowds that were doing 7m/km to 8min/km. My target was to finish in under 1:45 and so for every 1km it will be 5 mins. 5min/km pace.

The gun went off and my pace was good. I overtook lots of folks doing a slower pace. I was doing about 4:50min/km for the first 5km of the race. I had some stitches for the first 6km of the race. I could feel it and maybe it was because of not much training logged in for this race. My pace was good but my body isn't. I was trying badly to shake off the stitches.

At the 5km mark, as I was going up the Sheares Bridge, it was a little tough and my stitches got worst. But I pushed on, knowing that it's just some race jitters. This year, they sealed off 4 lanes on the ECP for us runners. Well-done AHM! This is definitely a runner's event. The air was cool but I was perspiring a lot. Must be the humidity.

I continued with my 4:50min/km pace and along the ECP, right up to 12km, I was still within target. Had a mix of powergel at the 12km mark and decided to open up my pace a little. But mind willing, my body was not. So I slowed to a 5min/km pace right up to the 16km mark.

At Fort Road, images of what happened to me last year flashed through my mind. It was at this exact stretch that I nearly gave up as my cramps were seizing me.

At the 16km mark, I was still within reach of my target but it was getting a little too humid for me and I was a good customer at all the water-points.

I slowed to a 5.5min/km pace for the last 2 km and I crossed the finishing line in 1:48:23 (my time). I was still feeling good after the race.

A personal best for me as the 21km I did in the army were all above 2 hrs in timing.

My next target for the marathon will be to run a sub-4 marathon. Looking at my AHM timing, it should be within reach but I need to find more time for my runs.

Endurance events are tough. As I was drinking my 100-plus, I thought to myself Gee, an Ironman will be much tougher.

But ............... I want to chase my dreams.

Overall, this was a good event just that the endpoint should have not been infront of the gallery. It should be somewhere along the road infront of Esplanade.

My official results are as follows:
Rank Bib Name CheckPt NetFinish GunFinish
379 N1974 LIM KAH KIAT 1:00:00 01:48:18.18 01:48:48.48

My rank is 379 out of 3324 runners. Out of the top 10% but still a Personal Best for me.

Pace : 5:09min/km

Now time to buy 4D, 4848.

My first Marathon report

* drum rollssssssssssssssss* First off, gotta thank those who donated to Handicaps Welfare Association! Thanks for making the world a better place :)

And drum rollss, we have.... Wong, Jiehong, Robin, Peifen and lots more.........

After 4 months of training, finally it's race day. Didnt really sleep well the night before as I was too anxious about the whole run. I had carbo load 3 days before eating 4-5 meals a day that are high in carbo.

Pre-race day, Saturday. Met up with my good friends Robin and Deihai for lunch and movies. Tried not to do much walking as I want to conserve my glycogen store. Ate 2 meals in the span of 3 hours, 1 rice 1 noodles.

Got back home around 4+ and took a short nap. Well, my good buddies decided to wake up early sun morning to support me and carry my bag. hehe THANKS ROBIN AND DEIHAI!

Met up with Robin and Deihai at the Padang around 5:10am. Did some light stretching and had 2 bananas. Woot, took a look around and decided to do quick pee. Gave Peifen a morning call and mine she was still in bed when her run is at 7:30am

Off I went to the start line, I found a place in the sub 5 pen. Really excited. First time racing a marathon. The mcee was cheering us to shout. He think this one 10km big walk. 42km, we better conserve my energy for the home run.

First 10km
Off the flag went, it took me about 1 min plus to get to the starting chute. Not bad, soon runners were overtaking me. But I decided to take it slow keeping to a 5.5min/km pace. At the 5km mark, my left knee starts to hurt. Thought to myself, shouldn't be a problem. Just havent wake up niah.

First 10km pace was a good 55 min. Not bad considering my target was 1 hr 05 mins

10km to 20km

Off we made the u-turn to head back to the CBD. Now it's my right knee that starting to hurt. Oh no, not again. My strategy for this marathon was to walk through the drinks station. For this, I look forward to the drinks station so I can take my walking break. Ran along Robinson Road and saw a few lone supporters. Some wifey waiting for their hubbys to run past, some children cheering their Daddy on. Showed a thumbs up sign to some of them. Way to go for waking up so early. ;) Took some bananas at the 15km mark.

20km to 30km
At Mountbatten Road, saw my NS PC. Mark, he was running and had a quick chat with him. No time to lose, so off I went. Looked on the other side of the road and saw that the Kranji Turfclub black horses were on their way back. sibei fast.

Soon, I hit the ECP. Going good. Still havent hit the wall.

30km to 40km.
Ran past 32km, going good. Taking more walking breaks now. Guess I am hitting the wall soon. Soon, i exited ECP and saw a PaceSetter reading 4:00. One Ang Moh was saying, "Hey 4 hours! Let's follow him!"

I think the bugger also losing steam as he gestured to his friend he cant make it sub 4 already. Looking at my watch, it is less than 3 hours and I am at Fort Road. Hrmm maybe I can hit sub -4?

At the stretch along Fort Road, cramp seize both my legs. It cramped all the way from my ankles to my ass. I stood still in the middle of the road, unable to move. I tried to inched 1 step but the cramped got worst. I teared, and thought to myself. Maybe I overestimated myself.

Limped forward and tried to run the cramp off, approached the next aid station for more deep heat. Getting tougher as I was practically walking during the mountbatten road stretch. Maybe I ran for 7 mins and walk for 3 mins.

It was tough, mind games. As I ran along Kallang Ave, a woman in the bus gestured the thumbs up to me. That gave me the motivation to soldier on. I was running with a limp now, but heck. A bit more.

I saw the marker it read 38M, did they forget the K? 38m? Am I dreaming? As I ran nearer it read 38km, guess my body's energy is really running low.

50% of the time, I was running, the other 50% walking at this stage. Really tough, as I ran along the Marina Park. It was extremely quiet. Even though there were lots of runners around me, it was extremely quiet. Each one of us was doing a mental battle over our body. We were focused. I ran past a motivation poster. It read "Finish what you started" tio leh. finish what I started. But off I walk again. :)

Lotsa ang moh standing by the road side cheering us on. Too shag, should have more pom pom girls man.

40km to End Point.

Saw the Esplande. The end is near. Reach the second last water point and splash water on my face to cool off. Off I ran, ran past loads of supporters, saw Deihai and Robin sitting by the stretch after the underpass. Gestured to them, end point!!!!!!!

100ms to the finishing chute. Another cramp got me. Limped and ran. Ran into the finishing chute and raised my hands. Did I get a good photo? Guess not. TOO SHAG LAH!

Unofficial time on my watch read 4 hrs 21 mins. My pace was a good 6km/min. Not bad considering I target 4 hrs 45 mins.

And THANKS DEIHAI AND ROBIN FOR COMING TO SUPPORT ME! I didnt wanna you'll to wait so long so I ran a little faster.

And my official results:

Entrant		LIM KAH KIAT
Event		Full Marathon
Date		Sunday 3 December, 2006
Division / Race Number		M2024 / 5063
Gun Time / Chip Time		4h:22m:22s / 4h:21m:16s

864th place with 6348 finishers behind. About 12% of finishers ahead.

Go the extra mile!!!

I am for sale! I will run the Singapore Marathon 2006 for $1/km for my adopted charity for 2006.

This donation will go to Handicaps Welfare Association

HWA provides transport, rehabilitation, welfare and education programmes for people with physical disabilities, to facilitate their integration into society. And it does this without big charity organization backing with the likes of NKF etc.

For those who are willing to make a pledge, we will make a deal. You will pledge $1 for each km i run in the Singapore Marathon. That will make it $42, a donation to Handicaps Welfare association to help people with disabilites.

If I dont complete the marathon, you can choose not to make the donation. Thats our deal. No complete marathon, you dont need to make the donation. Simple!

I aim to raise $500 and so far I have raised $150 with Robin and Jiehong pledging the highest amount.

Quote from Jiehong's blog

Run for a cause for the coming Standard Chartered Singapore Marathon 2006 ! I’m pledging $1 for every KM that Dave will be running.

He said he will quit smoking, he did !

He said he will complete a 42KM marathon, well he will !

Details of the Fund Raising event: http://hwascsm06.blogspot.com/

Email him @ davekiat at gmail dottie com

My first full marathon

An update. Most of you out there know that I will be running my first full marathon this december. My personal best are as follow:

2.4km: 9:14
10km: 44:40

Running the marathon is no mean feat and I will be following a strict training schedule for 17 weeks(above). Total mileage i will be clocking for my training will be 712km and another 42km on Dec 3rd.

Usual routine will be getting up at 5.30am and clocking in for a 5-15km run before work on weekdays. If I cant get up that early, it will be postponed to later in the evening after work around 8pm before dinner.

The past 4 days of my smoke free days

Day1. Friday.

Today is the start of a new day without ciggie. Went for breakfast as usual, and met up with jiehong on our way to a seminar. My, isnt good to hang out with a smoke-free friend on the very first smoke-free day I have.

Bought some menthos to fight off the craving in case I need to smoke. Throughout the whole seminar, didnt really felt an urge to smoke because folks in the IT seldom smoke. Its only the sales peeps who do, so it was tough really.

But as I got back to office after lunch, my colleagues started asking me out for a smoke. Mine, they were suprised to learn that I have quit smoking. haha. A few of them even shaked my hand to congragulate me on my new mission. haha. It was tough as I can smell the ciggie calling outta me but I have learnt to programme my mind to link pain to smoking. I find more pleasure being smoke free. Arhh, at last my shirt dont smell of cig anymore.

Soon, time to knock off. Got back home, I came from a smoking home so nonetheless, I had an urge to light up. My eyes were bloodshot, running nose. Arhh, the signs of a nicotine addict withdrawing. Decided to go out as I realised the more I stayed home, the more I will smoke.

Went out for dinner with friends and bought a pack of 30 nicotine replacement gums. These will come in handy. As I talked to the pharmacist on those nicotine replacement gums, I realised that each gum has a dosage of 2mg of nicotine. Thats higher than the average ciggie I smoke which has only got 0.7mg! haha. u know what she said "Dont forget the 3000 chemicals that comes with each puff you take! That statement and the smile on her face convinced me that I should quit smoking. Bought it and as I chewed my first nicotine gum, and you should have seen the effects it had on me. I came alive!

Day 2.

Not really eventful. Fight off the urge not during the meeting breaks by avoiding the smoking corner. Guess that I will be less updated about the office news after I quit smoking. But hey, I will be more productive as there's no more smoking break!

How much cig is gonna cost me.

Well, guess that I gotta blog for my quit smoking agenda. I intend to stay smoke free forever.

Actually, I have always wanted to quit smoking. I didnt really enjoy smoking, but I guess it has become more of a habit. I smoke about 8-10 sticks a day and let's do some sums. Assuming ciggie price never goes up in the next 10 years and this is just a sum of the cost of cigaratte alone. Not counting the cost that goes into lighters, ashtray, dental appointments for those yellowish teeth, extra teeth-whitening toothpaste etc.

So here goes,
At S$11.00 a pack and 8 cigarettes a day, you're spending a total of S$1,606.00 a year on smoking. Over ten years that works out as S$16,060.00.

My cost of smoking is $1,600 a year. That's like spending money on an airticket to New York yearly. Wow, let's see how much interest this will earn me with fixed deposit of 2.5%PA.

This sum alone will earn me $401.5 interest PA. This sum has not been compounded yet. Man, I sure can do my sums.