WEAK - sums up yesterday's shortest 8km CBD run..... The continuos loading of calories during this festive seasons, low mileage, minimum intensity training ended up me chasing the group like a mad dog..... Still managed to chase a bit on the first half with just little gap with the front group... but I went into my own world on the 2nd half - slow and steady OTOT I'm the last to be back...LOL!!!! I'll get there...One Fine Day......

The Osim USqueez.....She..is one the new member in my family... I'm not a fans of this but as the saying goes..."too much $ and not knowing how to spend??"..Ha..how I wish... It just happen that a massager is one of the item that I can put under flexi medical benefits under the company policy :) So...with the year ending and have plenty of it left....why not :)

The review did sounds like too good to be true to me... Went for a quick run a soak in the two feet immediately after shower....Hmm...... it wasn't bad at all, not fantastic though...I still prefer human touch..hahah..... But I soon realized there is this 'warmer' that I can activate it. Suppose to help in relaxing the muscle...etc... Now...that is a lot better..... It's soooo comfy I almost felt asleep...Amazing how that warmer can make such a huge difference..... It suppose to help in releasing lactic acid too!!! Hmm...Maybe I should squeeze in a long run to build up lactic acid and try it out??????

Having a bad hair day...(literally a bad hair day) can really ruin your day even for weeks. I'm one of the victim back in those days. I have been going to this salon for years and always requested for that one stylist and she never fails to give me a good hair cut until one fine day, I was told that she has left SG and will never be back. Sad..... for the next 1 year or so, I have been hunting around trying out different salon, none of them can give me the same "feeling good" cut.

Until early 2008, I went back to this same old salon at Tampines, but didn't request for anyone specific. Then..came this new stylist....suprised me with his attentiveness and professionalism. I found the long lost 'feeling good' cut. He's the ONE!!! Haha... sounds like finding the right man.. which is indeed....the right man for my hair..:P So then, I became one of his regular until one day, I was told that he has moved to Chinatown branch. Not a very easy accessible location for me but..I take no risk of leaving my hair to an unknown pair of hands. I hunt him down all the way to Chinatown. 4 month later, I had another shock and was told that Chinatown branch was shutdown...He has moved to Jurong East!! Ok...now that's really a bit far for me to travel all the way there for a haircut. It took me a week...to decide if I should just try out a new pair of hand within walking distance from office or should I stick to him since he never fail to give me a good cut. To cut the story short, I ended up at Jurong East...sit in there for 3.5 hours.... we both are so pleased with the results. I think he had a sense of satisfaction more than I do seeing the 'changes' he has done on my hair......

Last week was a bad week at work, this week.....a good hair day makes a good work day... :)

Pure laziness is probably the right word to describe why this blog has gone quiet for some time. From falling ill the week before SCM to running the half mara to a drastic change of management at work to catching up on a super long Korean show...that probably sum up to what I've been up to in the past couple of weeks.

Swim class on the other hand was supposedly a tapering session last week but it ended up not physically but a pretty 'mental' session.

4 x 50m warm up
4 x 50m kicking drill
20 x 50m pull buoy & paddle
This sounds like the usual stuff but after a few laps, I'm asked to practice the elbow exit as well. Ok..noted..that's pointer no. 1. Few more laps, here comes pointer no. 2 - left hand be straight. Ok..so my left hand looks like I'm pointing to the inner side instead of going straight. Noted. So...for the few laps, I tried to be as conscious as I can to remind myself on elbow exit - left hand straight, elbow exit left hand straight...

I got stopped again after a while. Here comes the last one. Leg close up and streamline the body to a straight line. Sounds easy but not so. Elbow exit -left hand straight - keep the leg close. It got a little messy and the toes starts to show some symptoms of getting cramp. 20 laps done. My mind is still repeating the elbow exit left hand straight close the leg.

Last one - similar to the previous but without pullbuoy & paddle. 10 x 50m
JIT to call it a day........ No arms breaking session, just a lot of 'theories' to absorb..haha....

Still loading on lots and lots of vit-c in the last few days, I finally made my way to CBD after 3 weeks of absence. Today's menu is simple and nice. Just good enough to keep the leg fresh and not to worn out that semi-functioning body.

The fast one disappear in no time, I try to stick as closely as possible to burnz and chengnai. All 3 of us, can't wait to get it done and call it a day...Once sick and out of action, all will have to start from ground zero, like it or not :) Just too bad that it happen at this time of the year....Oh well...anyway, the run got more chatty on the 2nd half which obviously makes the run more relaxing.

All the best to all 21k, 42k, IMWA heroes!!!!

Honey, Aloe Vera, Strepsils, Pi Pa Gao, Clarinase has been my company since last Thurs but sadly, it didn't help much on my condition. Nose block, sore throat and on the way to loosing my voice. 12 more days to the next race....I think I should just aim for completion and think no more :(

It was abt 20mins cab ride from Hualien City to Taroko Gorge/Aborigin house where we are supposed to for a night and walk to race site the next day... I'm mentally prepared of the condition there but thankfully it wasn't that bad afterall. At least, rooms and toilets are clean with warm shower. It does reminds me of the days where we camp along with roaches and toads at Pulau Ubin under the atap house, does look similar in a way but much much much cleaner. At least, I managed to sleep well...Yah...me and regina were on bed, nothing to do at 730pm. All we get was that little 7-11 abt 10-15mins walk away. We slept till......5am :)

Was a good 1.7km walk to the race site. Started at 7am sharp for a 5km run before we head back to the Gorge....The drama begins...Up and up and up....and UP again..... It wasn't that bad at the start because everything look so refreshing with mountains at one side, rivers and waterfalls on the other with shaded route most of the time. Sight seeing cum run, that's my idea of doing overseas run :)

But after a while, when the legs are really feeling 'it' and it's still going up... it felt like forever to reach 10k mark. Suprisingly looking at the watch, it was abt the same as my 'standard pace'. Mentally prepared although the legs are not, it's still a few more kms to climb before reaching the u-turn point at 14k mark. Would have climbed for 8-9km by then :) So so glad to be able to turn back and down slopes all the way... No regret of not doing full...haha...Did managed to go slightly faster conservatively though...that poor knee has not be too good lately... kiang is enough, no need to be keh kiang...:P And then, I suddenly heard siren from the back... guess what..... the two kenyan elite for full marathon (started on the same time as half marathoners) is overtaking me in our last 4km!!!! haha..bugger....

Completed within cut off time. 21k on such terrain..is just nice and good enough for me :)

So how did my 10D9N of eat,sleep,shop and a 21k run goes?? Not having to work and slept till 8+ everyday is a sure good thingie :)

A bit of a shock though as we make our way to Hualien upon arrival in Taipei on the same day, we were greeted by 3 earthquakes tremors. Well.. it was more than that, just a matter of whether you felt it or not. The first, while I'm at the hotel lobby. Nobody felt it except me. The 2nd, it was during our 'carbo-loading' session at the night market when all of us thought there's a big truck passing by. And the last one...... it was at 3am when myself and Regina was shaken by the tremors. I amazed by myself...I knew it was the tremors when our beds started to shake and hearing noises on the windows. And I still continue to lie comfortably on the bed while Regina was sitting on her bed looking at me. I just told her "Ya, it's shaking, it's shaking". "Shall we get down to the lobby?", she asked. Hmmm.... I told her to check out the window and see if there's anyone out there. She said none. Ok..then it shd be ok. I rmbr Peter Foo once said, if it's less than 10secs, it's ok..more than that, then be prepared :) So...I was back to sleep again, though was still pondering abt the matter. We're on 11th floor. 12th is the higher. If anything should happen, we won't be hit as bad as those on the lower floors?? Apparently, it's just part and parcels of the life at Hualien to have earthquakes :(

So that ends our adventure at Hualien City, of course with some nice local foodies before we head out to our 1night stay at an aborigin house, within walking distance to Taroko Gorge...............

Am just so glad that I'm going only for the half...... Even so... it's double of what Bt Timah hill has to offer....:) And the other 3 going for the full, they just completed their TNF 100 last week...Super Hero!!!!

A little drama again during swim class. It was already getting real dark with roaring thunder. I contemplated for a good 10 mins before decided to get change. Coach immediately summon us the appetizer for the day. Last week was endurance, this week is gonna be speed....^_____^

15 x 100m (15sec rest) interval speed

So there I go, panting like nobody business after every 100m. So sorry for those who spoke to me in the midst of that precious 15sec rest. I need it big time to catch my breath and couldn't response much :P On my 8th set, I have a real quick chat with Lala. We were about to start the next 50m one after another. Suddenly it rains, I did saw a flash of lights while catching my breath, but didn't think too much of it, just go as fast as I could to finish that 50m. The rain gets heavier within that few seconds and to my suprise, the pool is empty!! everyone was already out by the time I finish that 1 lap. Looked behind. Lala is no where to be found! I thought he's following me behind?!?!

Ok..nevermind..quickly pack and go to the shelter. It was already pouring, loud thunder. Coach happily 'kiao kah' sitting there sipping his drink and say wait 15mins. Uhh.... so...we're supposed to stand there, in swim gear, all wet and cold and wait for 15 mins? Ok ok...thank goodness he change his mind in less than a minute. Class cancel :) Lala immediatley came to me. He said he shouted at me a few times from behind and ask me to get out of the water asap..He saw lightning at the traffic light just outside where the pool is. So while he get out from the middle of the pool, I seriously did not hear a single word... That explains why Lala is 'missing'.......

So, ended up didn't finish the appetizer........... Unintentionally DNF again...haha.....

Duhzzz....The weekend flew by just like that!! Nevermind...nevermind...Patient I will be. Just 2.5 days of work week....I'll be in the world of eat, sleep, shop and a 21k run :) Yayyyy!! Someone asked, fly all the way there to run 21k only? NO!!! The run is to complement the eat, sleep and shop, not the other way round :)

Anyway, yesterday GE run was great with good weather, good route. Nothing fantabulous on the timing and nothing worth to talk about but it was a good run, good enough for a morning get together workout. Very strangely, I started to have a soreness in the middle of hte night on the hamstring and hips. Soreness to an extent it work me up from sleep. And guess what, while I try to stretch a little, it cramp on me BIG TIME!! Ya...CRAMP! Was screaming on my bed in the middle of the night! Thank God it only lasted 10-15 seconds but it was just terrible. Threaten on me again this morning. I applied deep heat like no tomorrow..haha.. Don't understand why...didn't push hard during GE and it was a distance that I'm comfortable of....**Scratch head***

Was feeling giddy and headache the entire day. Needless to say, it was a struggle to drag myself to CBD run after work. But if I'm able to go thru that moment of struggle, I'm sure I'll feel good after that.

Skipped the stairs training to save the poor knee, it turn out to be a good short 8km session. Conversation pace, no lung bursting, gossipping all the way with LT on the first half :) Topics for the night - North Face Ultra. All the siao lang, curse and swear not to do it again right after the event but swallowed back their own words the very next day. Including JC!!!!! Someone try to jio me as partner.... haha.... ask me again when registration starts next year.....:)

Last week was another torturing session from Seamonsta. At the end of the day, Lala declared that Lane 2 are all snakes. I don't think anyone of us completed the entire menu on that night.

15 x 100m with paddle

The thing abt using a paddle (at least this applies to me), is like running using ankle weights doing tempo run. Probably can glide more with the paddle but the pulling part, requires more strength than usual. The worst part, I think the strength I had between my left and right arms is getting wider and wider. At the end of the day, my right arms is still feeling ok while the left, is almost a gone case. So...15 x 100m with paddle 80% effort, I couldn't pull all the way for the last few laps. Coach pointed to me and I happily acknowledge and agreed cuz it's way too obvious...

Then...the next dish is presented to us..***Almost fainted*** Sure gone case..mind weak, arms weak, everything weak. (10 x 50m with 15sec rib) x 2 all out effort. Imagine doing sprint work after doing loops at Mount Faber...:) Coach already commented that he don't think we can complete 2 sets of it. So... go for 1 set and call it a day. Still...... I think none of us in Lane 2 completed even the 1st set. Some did a few 50ms and declare 'end of the day'. Some took > 15sec rib. Me......declare end of it after 4 x 50m with aching arms till today.......

It was a very unique experience over the weekend supporting the NorthFace 50/100km runners this morning. It was event where I put in quite a fair bit of planning and discussion with LT who's leading the unofficial support crew. It's an event where I actually felt gan cheong being a supporters. hahaha....Needless to say, I had some 1st-time experience myself.

I was already awake by 3am and it took me 3 trips loading all the stuff to the car. LT say I'm like bringing the whole market out. Hmm....I'm not only supporting the runners, I have snacks, tid-bits to support the supporters too :) I left home at 4am to meet LT,Tiwazz,Charlotte. First time going up BT hill. Many had warn up abt the steep slope up. I'm mentally prepared. JC also warned that it's pitch dark in there, can't even see your hand and make sure I have a good torchlight.
Maybe is the darkness, I can't see what's in front of me. Just feeling the slopes getting steeper and steeper as we venture up. Barely 10mins of walking up, I sweat a bucket!!! And btw, going down the slopes is not easy either.

It's a long day ahead, but time passed by pretty quickly having to move from one point to another and having the company of Eddy from Safra together with LT and the rest, it wasn't too bad afterall. As much as I wanted to give the support to the 50km buddies, it seems a little impossible since the flag off time for 100k and 50k is 3 hours difference. So sorry guys... Though am glad that I can at least spot two teams from TooFam and offered them some goodies along the way. Stuck/Lionel at BT still looking good and strong, Tao/Yankee at ZhengHua.

By the time the 100k venture on the 2nd loop, the unfamiliar face become familiar to me by now. It bring me such a great contentment seeing how relief the runners are just by offering them a piece of watermelon and two grapes. Yes, as simple as that, I'm happy that it can bring them some temporary relief under such scorching hot weather. We are runners too, the agony, the pain, the mental blockage and the need........we understand.

Was back at Macritche, the day ended slightly before 7pm. It has been a loonggg 16hours for me. It's nothing compare to the 100km runners, I know :) Am just thankful and glad that everyone came back without any major problem or injury. And the rest of the TooFam....am proud of everyone. Those who DNF, I think they are already a champion of even attempting such tough event. So, well done everyone.... Go rest well, and eat whatever you want now!!! :)

One of those mornings where I really need to get the lazy butt out of the house for a morning workout. Was a challenging-yet-I-like kind of route round NUS-NUH on a Sunday morning. As always, engine will usually take very long to warm up in the morning. In addition to that 10mins downpour break, the engine is even harder to kick start again.

Up Vigilante Dr into Kent Ridge park, it was my first time doing the loop there. Ok..not as bad as I thought, milder than MF loop for sure. Everyone tapering for NF and after the grueling training week after week (except me :), I think they deserve an enjoyable relax/slacking run this morning lah... No need to be too serious for the day..hahaha...Run/jog/walk/chat along the way, we completed the 15km, good enough to keep the muscle working but I think I had a new found discomfort on the hip. First it was PF, then ITB, now the hip...Very "good" indeed, not that I'm hitting super high mileage!!!! ....I shall keep it under monitoring for now.....

Time flies....really... Still in a bit of denial that 2009 is ending real soon.... Anyway, it was also a start of a new term with Seamonstas and lo and behold, I make myself a fool during the 1st class of the new term...

20 laps with paddle and pull buoy was the 1st set of instruction. Still couldn't maintain the right body position throughout the 20 laps, I found myself swinging left and right too much at some point. Nevermind, that's not the highlight of the day. Then while I was releasing some tension on the fingers after that 20 laps with paddles, coach came and say 5 x 200m with 30s, 25s, 20s, 15s rest in between. It took me more than a minute to understand that and I'm still 50% unclear of the instruction. For whatever reason, I keep thinking about that "2km break into 4 sets" that we did few weeks back. So, here's what I conclude:-

His instruction of 5 x 200m with 30s,25s,20s and 15s rest in between means :

(1 x 200m with 30s rest) x 5 plus
(1 x 200m with 25s rest) x 5 plus
(1 x 200m with 20s rest) x 5 plus
(1x 200m with 15s rest) x 5

And throughout all this laps, I'm like.... "that would end up doing 4km!!!!!" IMPOSSIBLE. I knew my formula is definitely wrong but just couldn't make it right!!! Madness!! By the 3rd set (would have covered > 3k by that time) where my arms just couldn't take it anymore, I took a longer break and quickly check with Lala if my calculation is correct. His calculation ended up with 2k and commented how did I end up wtih a 4km. He said jokingly"u think we're running ah? how can it be 4km". Regardless, I think I had enough for the day, no point moving on cuz I can feel that I'm just floating out there to survive, no longer swimming anymore. Drained.....

Still very disturbed by it until I FINALLY figure out in the shower room!!! 5 x 200m with 30,25,20,15s rest. That's it. I should be doing this:

1 x 200 with 30s
1 x 200 with 25s
1 x 200 with 20s...etc.

This would sum up to 1km. Together with the 1st 20 laps, we shd be doing just 2k for that night!!! GOSH!!!! I'm doing 50% more of what was intended to!!!!! $&*#^%(*&^#%(& JOKER!!!!!!!!! Good thing though, I ended up with a good sore on the flabby arms the next day...:)

So, it took me almost an hour to figure out why I felt giddy while I'm at the pool. Yep, I was on the 4th storey when the tremor occurred. Was wondering why am I feeling giddy suddenly and in fact, the giddiness comes and go a couple times. It was only after the shower, I had an sms asking me if I'm still at Suntec and do I feel it. I said I don't feel anything - must be an earthquake somewhere was my reaction. It was confirmed as I was heading down to the lobby seeing office staff being evacuated....

At a glance.......

I was sick for 4 days last week and needless to say, mileage went down south to zero, nothing. During the 2 days mc, I glued myself to the TV watching TVB series and I ended up feeling even sicker the next day because of the number of hours I spent on the TV that lasted me till 3.30am. Serve me right. Luckily I'm not based in HK, will probably go insane with all the sleepless night.

Then, I'm finally back to swim class after 2 week of silence. I'm prepared to get hammered, drown. Did a 10 x 50m pull buoy with paddle and 10 x 50m with pull buoy. The day ended with a highlight of 15 x 100m which almost killed me towards the end. Supposedly to go at 80% effort, after the 10th lap, coach asked if I'm at the right effort level. I pondered and think I'm not quite there cuz I'm not panting as hard as I should. Very conservative considering the 2 week absense and aftraid I won't be able to last for 15 sets. He said I doesn't look like I'm swimming, so relax!!! ALAMAK!!!! He asked me to use some strength during the hand entry and compress certain part of the body (sorry..dunno how to explain well here) to increase the heart rate. And so, I started the 11th set reflecting on his instruction. At the end of 12th lap, he finally came to me and say "That's the way, now you're swimming, don't know what you're doing just now" ^__________^ Sweat lah...panting like no tomorrow now. 15 set I'm finally done. Another swimmer completed abt the same time as me happily announce that we've done 2.7k on that day....Now my arms is protesting...I'm done for the day......

So, the provisional results is out this morning:-

Swim 47:31min

Bike (cyclometer say 36.5k): 1:35:42hr

Run : 1:15:19hr

Total: 3:38:31hr

Great!!! I thought I took more than 3:40hr initially and I didn't get a PW for 10k afterall...:) Let me officially declare...that I am...stress free now.....:)

Post race damage - stiff neck, abrasion on both arms.....

13 Sept - marked my first Olympic Distance Triathlon event...It was the first event that drive me anxious the entire week, mainly due to some bad experience during the last Osim sprint event. I was praying for good weather, praying that I'll be able to get out of the swim safely.

Miraculously, I was getting calmer as days passes. As I made my way to get the body marking done and setup the bike at transition, I had a peep at the swim layout. Nothing can described how thankful I was seeing the calm sea and the setup itself, is so much better than Osim. 200m out shore, 350m parallel to shore and 200m back. That 350m parallel is a lot nearer to shore than I expect it to be (again..in comparison with Osim which is way way out). I felt a lot more in peace..no more feeling gan cheong. Was chatting a long with Roonz, Charmaine and Gen as we do some dipping and testing the water.

9:50am, 2 laps of 750m, I started at the back of the pack, remained calm as I move along. The aggresive man has all gone in the earlier waves, so I'm safe from getting hit (again..from Osim). The first 200m out shore was not bad at all, very soon turned into the 350m that seems to take forever to reach. Still feeling good although I did went 'holland', zig zagging a few times. Reach the next buoy finally and was supposed to turn left back to shore. There is this smaller green buiy with rope tied to it. I wasn't thinking properly and was wondering what to do with it. It's sort of blocking my way. It was floating, it wasn't low either. Silly me.....held on to the rope and swim underneath it which of course, requires some efforts and stunt underneath water. Yah...I'm such a joker!!! Obviously causing the heart rate to shoot up unnecessarily..bugger!!! 1 loop done...Still feeling good...Great....Time checked: 22mins

2nd loop - Saw this small white buoy and rope floating out of no where, I thought I went holland again. Stronger waves this time round and I think I zig zag again. Froggie not fast enough, so gotta stick to front crawl with very frequent sighting which is rather disturbing. Here comes the green buoy again. What am I going to do this time?? I'm out of my mind again. Thread water for a good 10 seconds I think...before I realized I can actually swim over it!! Joker right??!?! Finally 1.5k done. Time checked: 47mins. Haa....not fast but a lot better than what I expect. Still feeling fresh and make my way to transition

Bike - 6 laps of 6.6km. Warming up in the first 2 laps momentum is up by the time I start the 3rd lap. Very strong wind on the 4th lap and it started to rain on the 5th. The wind did slow me down a little but the rain was a welcome gift. It wasn't pouring heavily, just good enough to soothe the burning hot skin. Not much of a drama during bike which is good...6 laps done! Time checked: 1:3xhr

Run - 2 laps of 5km. Hmm...Mentally prepared, this is going to be tough. Took me close to half an hour before I can find my legs. Then Mr.Headache greeted me under the hot sun. No cold water at water point, it took forever to reach the next water point, found out they only give out plain water :( Walk and jog all the way till the 2nd lap until about the last 1km. As usual, enery naturally flows in nearing the end point. 100m towards finishing point, I think that's the moment I enjoyed the most...like what Xiao Di says..it's exhausting and frustrating but the ending is going to be sweet... you wouldn't regret doing it...

A bit overwhelmed that I can complete this distance, I forgot to stop my watch.... I think I had a worst 10km record..Overall timing should be around 3:4xhr

But...provisional results out today..I had a little suprised....

TBC