Last shots on the night before my Cervelo P2sl leaves me. :(
Thursday, July 30, 2009
Sunday, October 12, 2008
Steel Man
On the right of the picture shows the hook plate holding up my broken right clavicle. I just had a follow up with my specialist and was advised to go for physiotherapy. My surgeon mentioned that I had damaged some ligaments and this will be quite a long road to recovery about 3-6 months.
My physio gives me about 4-6 months for me to recover my full strength. So for the moment, it's back to basics on how to rotate my shoulder.
Tuesday, September 30, 2008
My broken right clavicle.
As a result of my crash in the 70.3, I suffer a broken right collarbone.
My surgeon diagnosed it to be a distal clavicle type 2 1/3 and I went for a surgery for a reconstruction of my right clavicle (collarbone) which included implanting a metal hook implant.
I will most likely be out of action for about 2-3 months and looks set to postponed my Ironman pursuit. But my triathlon racing career is not over yet, this I promised you.
Mind you, I thought a surgery was a simple procedure but the pain after the general anesthesia wears off is unbearable. Even the painkillers weren't useful in reducing the pain. I definately wont want to go through this again.
Ride safe pals.
Murphy's law
if anything can go wrong, it will.
That's what happen to me during the Aviva Ironman 70.3 2008. I've had done months of preparation but a cramp during the swim forced me to complete the swim leg at 1:19 and a crash after exiting T1 caused me a broken collarbone.
What happened during the crash was just plain unlucky. After exiting T1, before the right turn to Fort Road, I was swerving left to avoid about 3-4 water bottles on the road and next time I knew, my front wheel got stuck on the drain cover beside the kerb and I flew at 40km/hr. Next thing I knew, I landed on my left shoulder with a heavy bang. I quickly get up and brought my bike to the grass patch and called for help. I laid down for a good 5 minutes thinking my race could be over with this crash. But with the help of a kind ang moh and a volunteer, I managed to change my tube and continue the race after about 60 mins. It was painful riding with a broken collarbone and I didnt know what kept me going. Must be my ego.
Nonetheless, I finished albeit only doing a 60km bike loop as I took about 60 mins to recover during my bikecrash and the broken collarbone sapped away me energy during the bike leg and caused me to pedal at 25km/hr and not helping were the fact that the rear brakes were stuck onto my wheels forcing me to mash my way throughout the bike loop.
For the run, I walked throughout the 21km run as I was too weak to run and I had to rest my right arm and not forced it to swing too much.
That's what happen to me during the Aviva Ironman 70.3 2008. I've had done months of preparation but a cramp during the swim forced me to complete the swim leg at 1:19 and a crash after exiting T1 caused me a broken collarbone.
What happened during the crash was just plain unlucky. After exiting T1, before the right turn to Fort Road, I was swerving left to avoid about 3-4 water bottles on the road and next time I knew, my front wheel got stuck on the drain cover beside the kerb and I flew at 40km/hr. Next thing I knew, I landed on my left shoulder with a heavy bang. I quickly get up and brought my bike to the grass patch and called for help. I laid down for a good 5 minutes thinking my race could be over with this crash. But with the help of a kind ang moh and a volunteer, I managed to change my tube and continue the race after about 60 mins. It was painful riding with a broken collarbone and I didnt know what kept me going. Must be my ego.
Nonetheless, I finished albeit only doing a 60km bike loop as I took about 60 mins to recover during my bikecrash and the broken collarbone sapped away me energy during the bike leg and caused me to pedal at 25km/hr and not helping were the fact that the rear brakes were stuck onto my wheels forcing me to mash my way throughout the bike loop.
For the run, I walked throughout the 21km run as I was too weak to run and I had to rest my right arm and not forced it to swing too much.
Friday, July 11, 2008
My Sprint Triathlon
My first triathlon pictures
Exiting the swim in Changi.
On my way to an individual time-trial at 33.5km/hr average speed for 20km
The run
This picture caps off the day.
Exiting the swim in Changi.
On my way to an individual time-trial at 33.5km/hr average speed for 20km
The run
This picture caps off the day.
Sunday, June 15, 2008
Singapore Sprint Triathlon
I signed up for this Sprint Triathlon for my passport to the Ironman Langkawi Malaysia. (Ironman requires you to complete at least a sprint tri)
The course is actually a 750m swim, 20km bike, 5km run. This was held at Changi Beach Park. On the way to the race venue, I chatted with a taxi driver and he was introducing me medicine for my knee cap. Damn knowledgeable folk. He mentioned that my right knee was due a lack of fluid between the knee cap joints as I have overused my knee cap. And he introduced some supplement to me too.
Thats the reason I picked up swimming and bike as it will be put less stress on my poor right knee.
Swim: 24:19
I position myself right at the back of the start and mine. The start of the swim was like a washing machine. Breast strokers were beside me and i avoided them like the plague as I dont want to get kick in the face. I zipzag for the first part as I have problem sighting as the buoy was on my left and I can only breathe on my right.
I think I hit quite a few folks because of this and after the first left turn, I kind of master how to sight. I think the 750m was easier than it was in the pool because I have more buoyancy due to the saltwater.
Transition 1: 01:23
Bike: 35:42 average speed 33.6km/hr
As I am a pretty weak swimmer, I was one of the last to exit the swim. But I made it up for the bike by passing most of the pack and I was never passed in my bike except for one guy. I time-trial at an average speed of 33.5km/hr for the bike split.
Transition 2: 02:14
Run: 25:34 mins about 5min/km pace
Another of my stronger segment, nothing eventful. My target was a 1:30 finish and I made the cut at 1:29:11
Not bad for a first event. Next up will be Singapore Ironman 70.3 I need to swim more.
http://www.singaporesprintseries.com/Sprint%20Triathlon%20Results%20Overall.pdf
Here's my official results:
Full Name Cat. Pos.
Kah Kiat Lim M20-29 24
Swim Time # T1 Time # Bike Time # T2 Time # Run Time # Total
24m 19s 330 01m 23s 80 35m 42s 79 02m 14s 335 25m 34s 86 1h 29m 11s
Now let's put these numbers into perspective:
My swim I was placed in position 330 out of 358 competitors (last 92% cohort)
My transition 1 from swim to bike was 80 out of 358 competitors ( Top 22% cohort)
My bike I was placed in position 79 out of 358 competitors (Top 22% cohort)
My transition 2 was placed in position 335 out of 358 competitors (Last 93% cohort)
My run I was placed 86 out of 358 competitors (Top 24% cohort)
Period, I need to improve on my swim times and tie my shoe laces a little faster.
The course is actually a 750m swim, 20km bike, 5km run. This was held at Changi Beach Park. On the way to the race venue, I chatted with a taxi driver and he was introducing me medicine for my knee cap. Damn knowledgeable folk. He mentioned that my right knee was due a lack of fluid between the knee cap joints as I have overused my knee cap. And he introduced some supplement to me too.
Thats the reason I picked up swimming and bike as it will be put less stress on my poor right knee.
Swim: 24:19
I position myself right at the back of the start and mine. The start of the swim was like a washing machine. Breast strokers were beside me and i avoided them like the plague as I dont want to get kick in the face. I zipzag for the first part as I have problem sighting as the buoy was on my left and I can only breathe on my right.
I think I hit quite a few folks because of this and after the first left turn, I kind of master how to sight. I think the 750m was easier than it was in the pool because I have more buoyancy due to the saltwater.
Transition 1: 01:23
Bike: 35:42 average speed 33.6km/hr
As I am a pretty weak swimmer, I was one of the last to exit the swim. But I made it up for the bike by passing most of the pack and I was never passed in my bike except for one guy. I time-trial at an average speed of 33.5km/hr for the bike split.
Transition 2: 02:14
Run: 25:34 mins about 5min/km pace
Another of my stronger segment, nothing eventful. My target was a 1:30 finish and I made the cut at 1:29:11
Not bad for a first event. Next up will be Singapore Ironman 70.3 I need to swim more.
http://www.singaporesprintseries.com/Sprint%20Triathlon%20Results%20Overall.pdf
Here's my official results:
Full Name Cat. Pos.
Kah Kiat Lim M20-29 24
Swim Time # T1 Time # Bike Time # T2 Time # Run Time # Total
24m 19s 330 01m 23s 80 35m 42s 79 02m 14s 335 25m 34s 86 1h 29m 11s
Now let's put these numbers into perspective:
My swim I was placed in position 330 out of 358 competitors (last 92% cohort)
My transition 1 from swim to bike was 80 out of 358 competitors ( Top 22% cohort)
My bike I was placed in position 79 out of 358 competitors (Top 22% cohort)
My transition 2 was placed in position 335 out of 358 competitors (Last 93% cohort)
My run I was placed 86 out of 358 competitors (Top 24% cohort)
Period, I need to improve on my swim times and tie my shoe laces a little faster.
Friday, May 23, 2008
The unique experience on races
The alarm sounds at 3am and I am feeling strangely alive at this hour. I have had a night of broken sleep. Slowly, I made my way out of bed and stretch a little. The whole family is still asleep at this unearthly hour.
Into the kitchen, I made myself once of the few important meals, grabbing the gatorade water bottle marking how much i should drink before the race.
4 slices of bread and 1 bannana with a cup of coffee is what will get me through the morning. I showered to stretch and warm those muscles and put on your race gears and stretched a little. Not a word has been spoken yet as the whole family is still alseep.
Race bib checked, power gel checked, water bottle checked, running shoes and socks all set. I drive to the race and arrive at the start. I stretched a little and run a little as warm up. The heart keeps pumping again - relax!
All's quiet and I see a few friends and wave exchange a few words. Good luck and see you at the finishing line. I moved myself to the sub-4 hour pen and the mecee calls out and announces there's ten more minutes to the race. I am at the start pen and the anticipation of the race is killing me,will this be another personal best? The horn goes off.
The story on the race doesn't matter, it hurts a lot as most races do. But once I have retired from the world of running, swimming and biking, I knew I will miss the pre-race experience. The processes, the pre-race rituals, the motivating words you mumble to yourself before the horn goes off, the training that you do in the wee hours of the morning and the concentration you've
No other circumstances in my life can match the pre-race jitters. It makes me feel in charge of my mind and body. During this period, my mind will be free of all the rest of the stuff in my life and the concentration will be on the race.
So stay an athlete as long as I can, for only an athlete will enjoy this unique experience.
Into the kitchen, I made myself once of the few important meals, grabbing the gatorade water bottle marking how much i should drink before the race.
4 slices of bread and 1 bannana with a cup of coffee is what will get me through the morning. I showered to stretch and warm those muscles and put on your race gears and stretched a little. Not a word has been spoken yet as the whole family is still alseep.
Race bib checked, power gel checked, water bottle checked, running shoes and socks all set. I drive to the race and arrive at the start. I stretched a little and run a little as warm up. The heart keeps pumping again - relax!
All's quiet and I see a few friends and wave exchange a few words. Good luck and see you at the finishing line. I moved myself to the sub-4 hour pen and the mecee calls out and announces there's ten more minutes to the race. I am at the start pen and the anticipation of the race is killing me,will this be another personal best? The horn goes off.
The story on the race doesn't matter, it hurts a lot as most races do. But once I have retired from the world of running, swimming and biking, I knew I will miss the pre-race experience. The processes, the pre-race rituals, the motivating words you mumble to yourself before the horn goes off, the training that you do in the wee hours of the morning and the concentration you've
No other circumstances in my life can match the pre-race jitters. It makes me feel in charge of my mind and body. During this period, my mind will be free of all the rest of the stuff in my life and the concentration will be on the race.
So stay an athlete as long as I can, for only an athlete will enjoy this unique experience.
Friday, May 09, 2008
Racing Calendar for 2nd half of 2008
First half of the year would be a busy period for me as I would be rushing the project and paper for my degree and as usual work.
But nonetheless, I have targeted 2 races. The Sundown Marathon and the Tribob Sprint Triathlon. For the Sundown Marathon, I am still targeting a sub-4 marathon finish although I have been running once weekly only. For the Tribob sprint triathlon, Iam intending to us it as a passport to complete my Ironman Dream.
I would give the OSIM triathlon a miss this year as its very near to my project dadline. Furthermore, I have an ICT from 9th Dec to 21st Dec, I gotta give the Ironman Western Australia a miss this year. I would do it next year.
I would race the Ironman Malaysia next Feb 2009 for my Ironman dreams.
So here's the plan:
May 08: Sundown Marathon
Jun 08: Tribob Sprint Triathlon
Aug 08: Singapore Army Half Marathon
Sept 08: Singapore 70.3 Ironman
Oct 08: Tribob Lombok Triathlon
Dec 08: Singapore Marathon
Feb 09: Ironman Malaysia
Lombok Triathlon will be a very hilly course but it's a very nice place judging from the pictures. I get take a well deserved break there too. A very nice resort. But the tag line for the Lombok Triathlon is "Prepare to weep" and its the toughest course in Asia. Gosh, would I be doing leg presses during the bike route?
Here's a sunset of Lombok
But nonetheless, I have targeted 2 races. The Sundown Marathon and the Tribob Sprint Triathlon. For the Sundown Marathon, I am still targeting a sub-4 marathon finish although I have been running once weekly only. For the Tribob sprint triathlon, Iam intending to us it as a passport to complete my Ironman Dream.
I would give the OSIM triathlon a miss this year as its very near to my project dadline. Furthermore, I have an ICT from 9th Dec to 21st Dec, I gotta give the Ironman Western Australia a miss this year. I would do it next year.
I would race the Ironman Malaysia next Feb 2009 for my Ironman dreams.
So here's the plan:
May 08: Sundown Marathon
Jun 08: Tribob Sprint Triathlon
Aug 08: Singapore Army Half Marathon
Sept 08: Singapore 70.3 Ironman
Oct 08: Tribob Lombok Triathlon
Dec 08: Singapore Marathon
Feb 09: Ironman Malaysia
Lombok Triathlon will be a very hilly course but it's a very nice place judging from the pictures. I get take a well deserved break there too. A very nice resort. But the tag line for the Lombok Triathlon is "Prepare to weep" and its the toughest course in Asia. Gosh, would I be doing leg presses during the bike route?
Here's a sunset of Lombok
Saturday, April 12, 2008
Saturday, March 15, 2008
Marathon training season is here again.
I have signed up for the Sundown Marathon which will happen on the last Saturday of May. I have not done any long run for 4 months since the last marathon in December. For my first long run of 2008, I managed to maintained a 5:23 min/km pace for a 20.5km route to the Upper Seletar Reservior in 1:50
Not bad since I have laid off from runs for awhile. Comparing bike to run, I find that for bike, my heart rate is slightly higher than run as on bike, I usually push myself to maintained a steady pace.
More long runs coming up.
Not bad since I have laid off from runs for awhile. Comparing bike to run, I find that for bike, my heart rate is slightly higher than run as on bike, I usually push myself to maintained a steady pace.
More long runs coming up.
Saturday, March 01, 2008
New events
Since I didn't managed to pass the swim trial and didnt compete in the Singapore Biathlon owing to not enough time for swimming or just plain lazy, I have new goals.
For my bike, I have improved and I can time-trial 120km with an average speed of 30km/hr. My bike timings are quite good, however I have been slacking in my run and swim.
For this 2nd quarter, I will focused more on swimming and running as I have some unfinished business to do. That is run a sub 4 hour marathon and complete a sprint triathlon for me to gain entry to compete in an Ironman event.
First is the Singapore Sundown Marathon. I checked my schedule and this didnt conflict with my degree project deadline. So off I go for my third marathon.
And I signed up for a Sprint Triathlon too which is a 750m swim, 20km bike and 5km run. Objective of this is to get familiar with open water swim and complete it.
So here goes, a marathon in sub 4 and complete a Sprint triathlon.
I have came up with a training program with 2 swims, 2 bike and 2 runs each week with Monday a rest day. I will stick to this plan and I am sure I can do a sub 4 marathon and improve on my swim timing.
Thursday, February 07, 2008
Dawn Rider's
Some Dawn Rider's pics, a group whom I ride regularly with. We've fast rider's like Kelvin who can average 50km/hr on Changi Coastal Road to the climb master Zahid, too many to list.
Some pics
2008-02-02 Sat ride with Joyriders
Some pics
2008-02-02 Sat ride with Joyriders
Sunday, January 20, 2008
Weekly training
I really must put in more swim training for if I want to compete in the Singapore Biathlon, 70.3 or Ironman this year. My swim is my weakest part.
So this shall be my weekly training, with work and my studies squeeze in. Workload is getting heavier as a few of my colleagues have left but still manageable. Modules for this semester ain't that tough so with this, I shall be able to squeeze in more training
Monday: rest
Tuesday: 1.5km Swim after work.
Wed: early morning 30km easy bike with Dawn Riders
Thur: 10-15km run in the morning before work
Fri: Stroke correction with Alvin or lap sessions
Sat: Swim day
Sun: Dawn Rider's bike ride. Alternate weekly distance of 97km(Sungei Kadut) or 120km (Jurong East)
Bike and run is ok, swim cannot make it. If I can't pass the swim trial for the Singapore Biathlon, I will reconsider my options for the Ironman this year. Most probably I will postponed it to next year.
So this shall be my weekly training, with work and my studies squeeze in. Workload is getting heavier as a few of my colleagues have left but still manageable. Modules for this semester ain't that tough so with this, I shall be able to squeeze in more training
Monday: rest
Tuesday: 1.5km Swim after work.
Wed: early morning 30km easy bike with Dawn Riders
Thur: 10-15km run in the morning before work
Fri: Stroke correction with Alvin or lap sessions
Sat: Swim day
Sun: Dawn Rider's bike ride. Alternate weekly distance of 97km(Sungei Kadut) or 120km (Jurong East)
Bike and run is ok, swim cannot make it. If I can't pass the swim trial for the Singapore Biathlon, I will reconsider my options for the Ironman this year. Most probably I will postponed it to next year.
Sunday Dawn Rider's Ride Field report.
Sunday 20th Jan 08
The usual group met up at Jurong East met up at Jurong East and Dave being the lazy chap decided to skip the additional 34km to and from Woodlands and instead met at Sundei Kadut instead.
Dave joined the group at Sungei Kadut and the first to arrived were Damian and the rest arrived about 1 min later.
We regroup and started off for LCK. Not much attacks as Kyne and Dave took the lead and took turns to draft each other until Neo Tiew.
We took Neo Tiew at a cruising speed of around 34km/hr with not much attacksI was admiring the sun rise across the horizon after the satellite farm.
Kyne and Dave hit LCK and were crusing at about 34km/hr thereabouts. We were cruising at a steady pace and it looks like a recovery ride to me. I was admiring the sun-rise and the cool crisp air. The stretch along LCK and Neo tiew was with an average speed of 31km/hr. We overtook a guy wearing an Aero helmet cruising at around 20km/hr and Kyne slowed down to check out the girl. :D sshhhh....
The group re-group at Jurong West shell and Grace's friend, Chin who's an Ironman joined us. A quick intro and off we go with Weiheng breaking off for home. We cruise along Jalan Ahmad Ibrahim and I didnt pulled away as I felt there was too much traffic. As we turned into the Tuas South Ave 1, I pulled away at a speed of 40km/hr and soon slowe d down to 36km/hr.
I especially like the stretch along Tuas South. The sun will be shining on your left and you could see the sea on your right. The sun would cast a shadow on your riding position and I used this to see how aero I am when I am down on my aerobars. haha. :) Actually quite aero.
I pulled away from the group as I wanted a high intensity ride today. We soon turned right into Pionner Road and Damian and Jon drafted trucks. There were attacks along the way with Jon drafting the truck to overtake the group. Soon Damian joined in and the two of them lead the ride.
Chin and I were behind checking out the action. Soon, I heard gear changing. The slope beside the Pionner Road Esso was approaching. Chin attacked the group flying past me. The rest of us got up and started pedaling furiously. I was behind and I shouted, "OUTSTANDING". I responded and attacked, passing Chin. :D Great attack. This slope along Pionner Road shall be our attack point. We should have a scoring system to see who leads after this stretch.
Along Jalan Buroh, we were cruising with Steriod Grace drafting Kyne. Kyne is a great guy who can pull. After the first flyover, I saw a pack of 10 riders who were supposed to be the faster pack of the Joyrider's Sunday ride approaching. My adrealine was pumping as I saw them approaching. Shifted my gears, and pedalled furiously and my heart rate shot up. I was cruising at around 40km/hr before the slope of the flyover. One of the pack leader flew past me with about 10 drafting him. How can I dont response to an attack? On the downslope, I gained speed and reached about 55km/hr and overtook the pack who past me before the flyover. But they were too strong and past me again and I was left smelling their smoke. I was left panting with my tongue sticking out.
Great breakfast and more Ironman stories.
After breakfast, we break off and went for home. I cruise aloned LCK and Neo Tiew with very strong crosswind. It was so strong that my bike swayed to the right and it felt like climbing a hill. Speed was about 30km/hr and the sun was blazing down on me.
Reached home 97km richer with an average speed of 30.5km/hr for the whole ride.
Riders Present:
Kyne
Dave
Grace
Daimen
Jon
Chin
Weiheng
Herman
The usual group met up at Jurong East met up at Jurong East and Dave being the lazy chap decided to skip the additional 34km to and from Woodlands and instead met at Sundei Kadut instead.
Dave joined the group at Sungei Kadut and the first to arrived were Damian and the rest arrived about 1 min later.
We regroup and started off for LCK. Not much attacks as Kyne and Dave took the lead and took turns to draft each other until Neo Tiew.
We took Neo Tiew at a cruising speed of around 34km/hr with not much attacksI was admiring the sun rise across the horizon after the satellite farm.
Kyne and Dave hit LCK and were crusing at about 34km/hr thereabouts. We were cruising at a steady pace and it looks like a recovery ride to me. I was admiring the sun-rise and the cool crisp air. The stretch along LCK and Neo tiew was with an average speed of 31km/hr. We overtook a guy wearing an Aero helmet cruising at around 20km/hr and Kyne slowed down to check out the girl. :D sshhhh....
The group re-group at Jurong West shell and Grace's friend, Chin who's an Ironman joined us. A quick intro and off we go with Weiheng breaking off for home. We cruise along Jalan Ahmad Ibrahim and I didnt pulled away as I felt there was too much traffic. As we turned into the Tuas South Ave 1, I pulled away at a speed of 40km/hr and soon slowe d down to 36km/hr.
I especially like the stretch along Tuas South. The sun will be shining on your left and you could see the sea on your right. The sun would cast a shadow on your riding position and I used this to see how aero I am when I am down on my aerobars. haha. :) Actually quite aero.
I pulled away from the group as I wanted a high intensity ride today. We soon turned right into Pionner Road and Damian and Jon drafted trucks. There were attacks along the way with Jon drafting the truck to overtake the group. Soon Damian joined in and the two of them lead the ride.
Chin and I were behind checking out the action. Soon, I heard gear changing. The slope beside the Pionner Road Esso was approaching. Chin attacked the group flying past me. The rest of us got up and started pedaling furiously. I was behind and I shouted, "OUTSTANDING". I responded and attacked, passing Chin. :D Great attack. This slope along Pionner Road shall be our attack point. We should have a scoring system to see who leads after this stretch.
Along Jalan Buroh, we were cruising with Steriod Grace drafting Kyne. Kyne is a great guy who can pull. After the first flyover, I saw a pack of 10 riders who were supposed to be the faster pack of the Joyrider's Sunday ride approaching. My adrealine was pumping as I saw them approaching. Shifted my gears, and pedalled furiously and my heart rate shot up. I was cruising at around 40km/hr before the slope of the flyover. One of the pack leader flew past me with about 10 drafting him. How can I dont response to an attack? On the downslope, I gained speed and reached about 55km/hr and overtook the pack who past me before the flyover. But they were too strong and past me again and I was left smelling their smoke. I was left panting with my tongue sticking out.
Great breakfast and more Ironman stories.
After breakfast, we break off and went for home. I cruise aloned LCK and Neo Tiew with very strong crosswind. It was so strong that my bike swayed to the right and it felt like climbing a hill. Speed was about 30km/hr and the sun was blazing down on me.
Reached home 97km richer with an average speed of 30.5km/hr for the whole ride.
Riders Present:
Kyne
Dave
Grace
Daimen
Jon
Chin
Weiheng
Herman
Sunday, December 30, 2007
Goodbye 2007, Hello 2008
It seems like yesterday was just the 1st of Jan 2007, now it's coming to an end. 2007 has been a blast for me.
2007 was a year which had me furthering myself in terms of brains and brawns. haha. I started my degree course in 2007 and also this was my 2nd year into endurance events like marathon and triathlon.
Pursing a degree while holding down a full-time job and finding time to train for marathon and triathlon was tough. Your social life takes a hit and it seems like I was busy for the whole year.
Weekdays was spent burying myself in work and going for classes at night. If I have the energy in the morning, I will go for an early morning run. Saturdays usually consists of early morning swim and run and followed by catching up on my full-time job work and my study workload.
Sunday is when I usually do my long distance running/biking. I will run more than 25km or bike at least 100km and will spent the rest of the Sunday afternoon napping.
These are the highlights of 2007:
Getting a tri-bike (biking those miles away on the bike makes me feel like I am 10 again. :)
Achieved a personal best for my marathon runtime about 8 mins faster.
Good results and news for career wise and my degree.
Now for 2008
Pass the freaking Biathlon swim trial for 1.5km in under 40 mins.
Run a sub-4 marathon.
Complete the Singapore Ironman 70.3
Complete the Western Australia Ironman
Graduate from my degree program with outstanding results. :)
So anyone wanna be my support crew for Ironman Western Australia 2008?
2007 was a year which had me furthering myself in terms of brains and brawns. haha. I started my degree course in 2007 and also this was my 2nd year into endurance events like marathon and triathlon.
Pursing a degree while holding down a full-time job and finding time to train for marathon and triathlon was tough. Your social life takes a hit and it seems like I was busy for the whole year.
Weekdays was spent burying myself in work and going for classes at night. If I have the energy in the morning, I will go for an early morning run. Saturdays usually consists of early morning swim and run and followed by catching up on my full-time job work and my study workload.
Sunday is when I usually do my long distance running/biking. I will run more than 25km or bike at least 100km and will spent the rest of the Sunday afternoon napping.
These are the highlights of 2007:
Getting a tri-bike (biking those miles away on the bike makes me feel like I am 10 again. :)
Achieved a personal best for my marathon runtime about 8 mins faster.
Good results and news for career wise and my degree.
Now for 2008
Pass the freaking Biathlon swim trial for 1.5km in under 40 mins.
Run a sub-4 marathon.
Complete the Singapore Ironman 70.3
Complete the Western Australia Ironman
Graduate from my degree program with outstanding results. :)
So anyone wanna be my support crew for Ironman Western Australia 2008?
Sunday, December 23, 2007
Dawn Riders
I have been joining this Dawn Riders for group rides. Their usual weekend ride is about 60km but coming from Woodlands add another 40km to me.
This group has pretty strong riders like Kyne, Reave, Weiheng, Damian, Zahid, WK. Averaging cruising speed was 38km/hr-40km/hr Scary!!! I have a hard time keeping up with them if I was not drafting. Nearly got dropped.
Average speed for a 100km ride on my cateye was 31km/hr which usually makes out to a speed of at least 38km/hr when cruising.
Good fun ride. But riding in a group make me realised that tri-bikes are not really for group riding and they're not good for hill climbs. It's good for courses that are flat and rolling hills. But if you were to attack a hill with a tri-bike, I may need more training.
This group has pretty strong riders like Kyne, Reave, Weiheng, Damian, Zahid, WK. Averaging cruising speed was 38km/hr-40km/hr Scary!!! I have a hard time keeping up with them if I was not drafting. Nearly got dropped.
Average speed for a 100km ride on my cateye was 31km/hr which usually makes out to a speed of at least 38km/hr when cruising.
Good fun ride. But riding in a group make me realised that tri-bikes are not really for group riding and they're not good for hill climbs. It's good for courses that are flat and rolling hills. But if you were to attack a hill with a tri-bike, I may need more training.
Friday, December 21, 2007
Triathlon Training Videos
Some videos for triathlon training.
I admit that I have the following faults for my freestyle.
Over stretching, low elbow and dropped elbow.
Efficient Swimming
And riding on a triathlon bike.
ActiveDotcom on youtube has lotsa Dave Scott Ironman training videos
Check it out
http://www.youtube.com/profile_videos?p=r&user=ACTIVEdotCOM&page=2
I admit that I have the following faults for my freestyle.
Over stretching, low elbow and dropped elbow.
Efficient Swimming
And riding on a triathlon bike.
ActiveDotcom on youtube has lotsa Dave Scott Ironman training videos
Check it out
http://www.youtube.com/profile_videos?p=r&user=ACTIVEdotCOM&page=2
Tuesday, December 04, 2007
Sunday, December 02, 2007
SCSM 2007 (a new personal best)
hours before race
Alarm clocks rings and off I jump outta my bed. I was feeling good as I did catch some sleep unlike previous races. Made myself 3 slices of peanut butter bread, a banana, and a cup of coffee for my marathon day breakfast. I did some light stretches at home to loosen the muscles. Round up my breakfast with a bottle of 100plus.
Start Line to 10km - Time taken 54:15 10km= 54:15
I got myself into the sub-4 pen. I was really hoping to break the sub-4 barrier as I have been thinking about it since last year. The weather was cool and windy and it felt like 23C. The horn went off and I was caught behind runners doing 6.5min/km pace. Took me about 2km to get out of them. I felt strong in the first 10km although my left knee felt a little sore.
Overtook some animiles runners but .......
10km to 20km mark - Time taken 50:50 20km = 1:45:05
I saw the trifam 3:45 pacers and run behind them for a good 10km. I felt that they were going a little too fast and their pace was a fast 5:10min/km and maybe they were running based on the gun-time. Felt strong and since my intention is to break sub-4, might as well follow their pace. Followed them till ECP before I lose them.
I saw a group of Japanese runners at the 14km stretch. They were doing a good 4:50min/km pace and I noticed someone leading the pack, it was a man running BAREFOOT! Yes you heard it, BAREFOOT! He overtook me with a 4:50min/km pace BAREFOOT! Those soles must on his feet must be like rubber. OUCH the thought of running barefoot give me the chills. It must have hurt.
I was running a little fast now as you can see my pace was a fast 5min/km. It took me about 1:50 to reach the half marathon mark.
20km to 30km mark - time taken 56:45 30km = 2:41:51
In the 20km to 30km, I was finding it hard to find someone to pace. Most of them were too fast and overtaking me. Proofs that I was losing steam and I will hit the wall soon. I had some power gel at the 30km mark to give myself some motivation and refuel the depleted glycogen.
I was still doing good at the 30km mark, but as always, the marathon only begins after 34km.
30km to 40km - time taken 1:11 40km = 3:53:37
I hit the wall at Mountbatten Road at the 34km mark. I knew I will hit the wall soon as I was running too fast for the first 30km. Each aid station seem like too far apart from each other. By now, the sun was out in full force and was blazing down on me. I splash more water on me at each aid station to cool off the heat.
I cramped after 36km, HIT the wall. Now, I knew that for the next 6km, it will be hell. I struggled to run and walked 50% of the time. Reenactment of last year scenario.
I really struggled at this part and in my heart, I was still hoping to break the sub-4 barrier. Along Kallang Road, it proved too much for me and I stopped to stretch my calf. It was really a torture with the heat blazing down on me and my body keep on saying no. There was a part when my body was telling my mind, hey stop hey stop! I wanna sleep. But I pushed on.
40km to finish = time taken 19:51
From the 40km mark, I was jumping for and not running. You know why? The cramped was out in full force and any movement of my knee will caused my muscles to pull. Fact of, I was limping. As you can see the 2km took me close to 20mins. a slow 10min/km pace.
At the last aid station, I joked to the volunteers, my hair messy? Going to finish and need a nice photo to wrap the day off.
Finally, the cramp was too much for me to bear and just before the esplande bridge, about 500m from the finishing line, I cramped and lie flat on the ground, hands covering my face. Grimacing in pain. Both legs were im-mobilise, cant move them at all.
A guy and lady rushed over to me. Gave me some words of encouragement. They were shouting, are you OK, are you OK?
After about 2 minutes of lying on the floor, and some light stretchingI got up with the guy's help and continued running. Thanks, mate!!! You made my day. After 42km of running, your body will do crazy things. Like cramping both of your legs up at the same time.
At the final stretch, I was high-fiving all the supporters along the finish line. I got the crowd crazy by dancing to the song played out over the speakers!! That has got to be the highlight of the race. haha.
Round up
Finish my second marathon in 4:13:25 chip time, an 8 minute improvement from last year. A new personal best but the sub-4 timing is still eluding me.
Guess it will be next year before I can break the magical 4 hour barrier and join the elite sub-4 club. :)
Alarm clocks rings and off I jump outta my bed. I was feeling good as I did catch some sleep unlike previous races. Made myself 3 slices of peanut butter bread, a banana, and a cup of coffee for my marathon day breakfast. I did some light stretches at home to loosen the muscles. Round up my breakfast with a bottle of 100plus.
Start Line to 10km - Time taken 54:15 10km= 54:15
I got myself into the sub-4 pen. I was really hoping to break the sub-4 barrier as I have been thinking about it since last year. The weather was cool and windy and it felt like 23C. The horn went off and I was caught behind runners doing 6.5min/km pace. Took me about 2km to get out of them. I felt strong in the first 10km although my left knee felt a little sore.
Overtook some animiles runners but .......
10km to 20km mark - Time taken 50:50 20km = 1:45:05
I saw the trifam 3:45 pacers and run behind them for a good 10km. I felt that they were going a little too fast and their pace was a fast 5:10min/km and maybe they were running based on the gun-time. Felt strong and since my intention is to break sub-4, might as well follow their pace. Followed them till ECP before I lose them.
I saw a group of Japanese runners at the 14km stretch. They were doing a good 4:50min/km pace and I noticed someone leading the pack, it was a man running BAREFOOT! Yes you heard it, BAREFOOT! He overtook me with a 4:50min/km pace BAREFOOT! Those soles must on his feet must be like rubber. OUCH the thought of running barefoot give me the chills. It must have hurt.
I was running a little fast now as you can see my pace was a fast 5min/km. It took me about 1:50 to reach the half marathon mark.
20km to 30km mark - time taken 56:45 30km = 2:41:51
In the 20km to 30km, I was finding it hard to find someone to pace. Most of them were too fast and overtaking me. Proofs that I was losing steam and I will hit the wall soon. I had some power gel at the 30km mark to give myself some motivation and refuel the depleted glycogen.
I was still doing good at the 30km mark, but as always, the marathon only begins after 34km.
30km to 40km - time taken 1:11 40km = 3:53:37
I hit the wall at Mountbatten Road at the 34km mark. I knew I will hit the wall soon as I was running too fast for the first 30km. Each aid station seem like too far apart from each other. By now, the sun was out in full force and was blazing down on me. I splash more water on me at each aid station to cool off the heat.
I cramped after 36km, HIT the wall. Now, I knew that for the next 6km, it will be hell. I struggled to run and walked 50% of the time. Reenactment of last year scenario.
I really struggled at this part and in my heart, I was still hoping to break the sub-4 barrier. Along Kallang Road, it proved too much for me and I stopped to stretch my calf. It was really a torture with the heat blazing down on me and my body keep on saying no. There was a part when my body was telling my mind, hey stop hey stop! I wanna sleep. But I pushed on.
40km to finish = time taken 19:51
From the 40km mark, I was jumping for and not running. You know why? The cramped was out in full force and any movement of my knee will caused my muscles to pull. Fact of, I was limping. As you can see the 2km took me close to 20mins. a slow 10min/km pace.
At the last aid station, I joked to the volunteers, my hair messy? Going to finish and need a nice photo to wrap the day off.
Finally, the cramp was too much for me to bear and just before the esplande bridge, about 500m from the finishing line, I cramped and lie flat on the ground, hands covering my face. Grimacing in pain. Both legs were im-mobilise, cant move them at all.
A guy and lady rushed over to me. Gave me some words of encouragement. They were shouting, are you OK, are you OK?
After about 2 minutes of lying on the floor, and some light stretchingI got up with the guy's help and continued running. Thanks, mate!!! You made my day. After 42km of running, your body will do crazy things. Like cramping both of your legs up at the same time.
At the final stretch, I was high-fiving all the supporters along the finish line. I got the crowd crazy by dancing to the song played out over the speakers!! That has got to be the highlight of the race. haha.
Round up
Finish my second marathon in 4:13:25 chip time, an 8 minute improvement from last year. A new personal best but the sub-4 timing is still eluding me.
Guess it will be next year before I can break the magical 4 hour barrier and join the elite sub-4 club. :)
Saturday, December 01, 2007
Pre-Race Day
Finally, after 4 months of long weekend runs, it is 1 day to the Standard Chartered Marathon 2007. Looking back I have clocked 520km in training runs in 3 months.
Much lesser than last year, but I am feeling good. I feel so good that I can conquer the 42.195km in 3:45 hours.
Colleagues and friends have been asking me, why do I want to do such endurance activities. Like marathon and ironman. My answer has always been, it seems like such a difficult task to complete and I want to challenge myself. I have never sought to compete against anyone except myself. I better myself in everything I do. And also, doing activities like this helps one to learn how to cope with stress in life.
So here's the breakdown for tommorrow's race.
10km: 53 min
20km: 1:46 hours
30km: 2:39 hours
40km: 3:33
42km: 3:45
Should be "do-able" I am very SURE!!!!!!!!!!!!
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