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Ironman DreamerThe journey towards Ironman and beyond
July 04 11 races wthin 9 weeks....Like an amazing race... hhaha..
completed 11 races within 9 weekends consecutively, starting from 10 May 2008 and ending this Sunday 6 July, with distances ranging from 3.3km to 84km. Race Junkie? Yes. Well, i take it all training runs since i don't really train much during the weekdays. Very happy with this record since it signals that i've returned to my favourite pastime, which is taking part in events.. just love the atmosphere & meeting all my friends, especially my dear friends in Malaysia who are about 350km away.
This week, i only trained yesterday. 12x400m easy jog, 3x400m higher intensity run, 4km @ 14km/hr-16km/hr. Total distance clocked is 10km. Also did 10mins of power cycling at RPM 90 at speed 36km/hr-40km/hr. A warm up to this Sunday's Siemens Run 10km in Kuala Lumpur. Looking forward to see my friends again, whom i 've not seen since the Ultramarathon & the Pacemakers 4th Anniversary Run.
Any target for this Sunday? Yes. below 50mins i hope, factoring in the possibility of a longer than 10km route. would be lovely to run the slopes yet again.. hhahaaha
June 29 Training a little....This week, the only training which i really considered as training was on Wed. Tue was a 2.4km slow jog. Thur was a 800m jog. Fri was a 3.7km jog.That was it. Quite pathetic. There's no turning back the clock. Just move forward & improve next week.
And in 7hrs, i'll be taking part in the Pearl Izumi Pure Run Series 12km race at Bedok Town Park. Total no. of participants is about 260. Well, race is not the appropriate word to use in my opinion as i'll be there just to have a good time running, taking on several overhead bridges which i spotted from the map of the route.
Tks to Key Power International for organising this Series. Am looking forward to it. June 25 crazy training.. in my opinionToday's training in the gym was unbelievable..
1st Stage was still normal, 40mins of resistance training:
- Chest Press, Bent Over Row, Bicep Curl, Lateral Raise, Tricep Pull Down, Squats, Reverse Fly
2nd Stage was the killer, on the bicycle (yes i finally started cycling again):
- 45mins starting from speed 29km/hr, building up to 35km/hr, 41km/hr, 52km/hr & finally 58km/hr!!!! Unbelievable? Well, that's what the bike machine indicated.. i managed to maintain 41km/hr for 10mins, subsequently increasing speed gradually, spending 1min at each incremental change of speed, finally 1min at 58km/hr. Man, it definitely was tough... but i did it. First time in my life, attaining level 28 out of 30 on the bike machine and keeping an average RPM of 75. Wow!! Calories burnt - 1,222. Woo hoo!!
3rd Stage was running as part of brick training (for the upcoming Desaru Tri):
- 10mins of running, beginning at 11km/hr building up to 14km/hr. Very good! Felt extremely good about the run although it was short.. Anyway i had intended to reduce my running this week but focus more on biking. Calories burnt - 253.
Ended this special training session with 2 sets of crunches before finally stretching to cool down.
Total Calories burnt : more than 1,500. If it's allowed, i congratulate myself on my achievement!! hahahahah
I believe my recent training in core & weights have helped in my biking performance today. I'll attempt to keep going.
June 23 Punggol Central Run 22 June 2008.. Target AchievedExtremely delighted with my performance today for 5km at the Punggol Central Run. Set a target of 22mins. Actual result? 20min 46secs (gun time)!!! Translating into a 4:09 km/hr pace. Whoa... of cos i wasn't the fastest (can only dream), but doing such a pace for 5km was beyond my imagination... and Teelee & i were running together & having a fun run at the same time. Fortunately the weather was great.. slight drizzle.. very cool.
Many tks to our pro photographers Fennel, Ripley & Sxuanjing.. who braved the wet condition & rain to take our pics. We made sure they spotted us during the run by running towards them.. hahhaa.
After the run, i ran to look for my wife who was still running. Spotted Charmane 1st, then my wife who was just a little further back. Ran back together (i was on the road whilst she was on the pavement) & she finished in 25min 49secs!! whoa, very good pace now she has. Well Done!
After collecting our goodie bag, we went to indulge ourselves in Milo. Followed by phototaking & chatting with other SGRunners & volunteers DO, Dream, Bev & Kayano. I also managed to shake hand with the Minister of Defence, Mr Teo Chee Hean.. very nice gentleman who shook hands with many of us. :)
After we finished (i had 8 cups of Milo), Gentle directed us to Blk 199B for brunch, where i had 2 kosong & 1 telok roti prata.. yummy!!!
After that we sent Ham home. Then my wife & i went shopping at Treknology for a new bike for her as she was gonna take part in Desaru Tri. And she happily purchased a new Trek 2.1 bike with a Trek Sonic helmet & an odometer. Good. Will wait for the arrival of the new bike which will be delivered tomorrow. And then we had a slice of cake each at Secret Recipe..hehehee...
Seems like i have no choice but to start biking (i haven't done so since IM Langkawi) and train her. hahhaha...
June 18 Training update17 June
Trackwork
- 800m (lane 3) warm up
- 400m (lane 3) @ 1min 29sec
- 400m (lane 3) active recovery
- 400m (lane 3) @ 1min 31sec
- 400m (lane 3) active recovery
- 800m @ 200 easy, 400 hard, 200 easy
- 800m easy recovery
Total distance = 4km
18 June
Cycle 10mins at speed 30km/hr to 40km/hr
Resistance training 50mins on tricep brachii, back, stomach, calf, deltoids, quadriceps, hamstrings, rhomboids, trapezius
Run 35mins - inclusive of intervals at 15km/hr for 3mins, 15.3km/hr for 2mins & 15.5km/hr for 2mins.
Feels great!!! getting back some speed. i hope to train myself to be capable of maintaining a speed of at least 15km/hr for a longer duration, hopefully for a 10km distance. Somehow it feels tougher to maintain that speed on a treadmill compared to running outside. That's a good sign. So when i hit the road, it'll feel easier.. hehehe, i wish :)
June 17 Mizuno Mount Faber Run 15 June 2008 & beginning of trainingRevealing the new 2XU dual denier compression tights!! with 50/70 denier construction, giving more compression at the vital parts, namely hamstring & calves. The damage? SGD $195... with this price i could get a tri suit!! but then.... damage done.. and time to reap the benefits.
Tried it out at the Mount Faber Run. Feels good, makes u feel 'powerful'. hahhaa.. u gotta try it out to know what i mean. Legs didn't feel tired even though i was pushing a bit hard. Due to the compression technology, removing lactic waste more rapidly, and holding your muscles in position, thereby reducing fatigue. Many ppl saw it & said i looked like a fast runner... well, if i can't run fast, at least look it. hhaa
2nd time attempting this run.. but this time, i ain't carrying my camera to take pics at the top of Mount Faber like last year.
And man, i was still stuck in the toilet when i heard the announcement that they were gonna start the race... i quickly finished up my business.. and rushed towards the start, only to hear the MC counting down 3...2....1... no choice, started a little behind the pack. and man, it was sure crowded. Run route slight changed in the beginnning the end.. but the slope definitely was still the same. Clocked 22min 33sec at the 5km sign. And i pressed the wrong button on my watch, resulting in a stoppage of the chronograph.. sigh... oh well, hoping there would be a finish clock at the end. Overtook Sebastian whilst going downhill of the Mount Faber slopes.. wow, despite a long term PF injury, he was still running strong.
And the worst fears happened... was stopped at a junction to allow traffic to pass!!!!!!!! Oei!!! This is a race!! how can this happen????? wasted precious seconds & disrupted our momentum.. is this the way a race is to be conducted? That is my only gripe about this run. Sigh.. will i be back next year? maybe, if it's free.
Anyway, we were almost on the home run... and i spotted Ripley taking pics about 50m from the finish line.. waved at her. and crossed the finish line at 46min 6sec (gun time). Glad to see a timing clock above us. I am very happy with my new 2XU tights & of course very happy with my time for a 10km.. not a PB but still very happy, taking into account the slope we had to conquer.
I grabbed about 4 cups of H2O before joining Ripley at her position, where i held the SGRunners Banner so that runners coming in could spot us & wave to us.. and allow Ripley to snap their pics.
Soon, it was prize presentation. Mok Ying Ren came in champion of Men's Open category with 37mins, and Super came in champion of Men's Veteran's category with 38mins. Congrats to Molly who came in 9th position!! well done!
Many tks to Passionrunner for coming down so early to take our photos. Many tks also to Fennel for taking our pics at the beginning of the Mount Faber Loop.
After the lucky draw, which was very hilarious, we all headed to the hawker centre to reload. I didn't have anything at all cos i was already overloaded with H2O..hhahaha...
That evening, i went to the gym for weights, cycling & running. My training for the Berlin Marathon has begun with effect from 15 June 2008, exactly 3.5months to go. Let me try as hard as i can to accomplish what i'm aiming for.
Good luck.
June 14 I Have Sinned......Fell in love at the sight of it.... Tempted.. Very tempted... and i Succumbed to Temptation.... I hope this will help my attain my goal of a 3hr 10mins at the 35th Real Berlin Marathon on 28 Sep. Unveiling my new ****** which i'll proudly wear at the Mizuno Mount Faber 2008 Run tomorrow for a trial run. Aiming to do my best despite a challenging slope along Morse Road up Mount Faber. Will it help me? I have strong faith in it. :)
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