Window into my heart & mind this side of heaven

2011-09-21T23:44:00.002+08:00

Journey to Osaka. 39 days to go. As usual, I have not been training. Starting to worry. It's too late now. I will just focus on conditioning myself to be on my feet for at least 5-6 hours. No shame in being picked up by the bus. Perhaps I'll bring my camera along on the marathon and take pictures of people and the sights. Tim and Derek will have no problem. I am intent on enjoying myself. Off to an 'OK' start. I should be clocking 56km per week by now but barely doing a quarter of that.

I realize from my Polar watch that I have been doing some kind of activity (hiking, cycling or jogging) at least twice a week since August. This recent Sunday it took me 1 hr to jog-walk to Mayfair Park and another hour back. Last week sometime and also today, it took me 1 hr to get to the gates at Botanic and then back. That water fountain at the Orchid Gardens is priceless!

2011-09-21T23:31:00.003+08:00

My new ride. Tommasini Techno (purple).
Dedaccai 14.5 steel tubes. Shimano Ultegra 6600. Ultegra seat post. Custom built wheels with Dura-ace hubs. Top tube 52cm c-c. Seat tube 48cm c-c. $3K.

2010-12-06T18:36:00.003+08:00

Team Fatbird Running. Operation Sunbird - 12 weeks prep for 5 Dec Singapore Marathon. They're # 1. Couldn't have it without their help & encouragement :)

2010-12-06T18:17:00.001+08:00

42.195km @ 45 yrs. On my back I wrote: Hurts so good. U know u love it.

2010-09-20T23:44:00.002+08:00

I turned 45 years old last Friday. The past 5 years have been good. I don't think I was feeling like this when I turned 40 :P

2010-09-20T23:12:00.002+08:00

This is what I'm currently reading. Love the wacky perspective this guy has on work and the world. One of the topic headings that speaks to me deeply is titled:

Doing the Unrealistic is Easier Than Doing the Realistic

Yeah. That's why I'm doing 42 @ 45 :p

I also concur with the following statement of his:

The question you should be asking isn't, "What do I want?" or "What are my goals?" but "What would excite me?"

2010-09-20T23:01:00.002+08:00

This is an Amphipod Velocity - Full Tilt technology. Mine's blueish with black floral design. Nice. Best part is it works really well. It's a 20 oz Hydrofoam bottle. No bounce. No swooshing of water. I believe it may be the only one in Singapore :) Got the relatives to bring it in this past summer from USA. Fits my phone, car key, plasters & coins. Wanted to squeeze in a small hand towel but that was pushing it :P

2010-09-20T22:37:00.001+08:00

21 days to 10.10.10 and 75 days to 5.12.10. Current status - severely out of condition. Still suffering from yesterday's 1st Team Fatbird Operation Sunbird training. Plan was to do 24km. Only managed 13km after U-turn at F2 carpark. Weird took me 1 hr 20 mins to get there but only 1 hr to get back......so I knew my distances were off. But it was nearly 8am when started so I was really roasting away. Legs are aching. Not as bad as on Sat 11.9.10 when I did a longish run - to Botanics via Clementi. Was too excited in the morning so didn't eat anything and we had to wait nearly an hour for everyone to gather - like 150 fatbird trainees. Nice bunch. Looking forward to it. Kinda like the Joyriders. So these are my Big Hairy Audacious Goals for the remainder of 2010. Have to figure out a way to pick up my pace :P

2010-08-25T23:58:00.003+08:00

My Pace
I've done enough races to know that I am not fast but I always complete with enjoyment. I don't like to push it. I'm not competitive. So I usually clock 1 hr 15 mins for a 10K run which is a pace of 7 1/2 minutes per km. Last Dec I used Heart Rate Zone training and shaved off some time to complete 21km in 2 hrs 50 mins which is a pace of 8 mins per km.
I know I'm in trouble because I have committed myself to the 30km Newton Run on 10.10.10 (45 days & counting) and 42km for the Singapore Marathon on 5.12.10 (101 days & counting). Been major slacking as usual and have no running endurance base at the moment. Just been doing the random 15km early morning cycle and not much else.
Back to my pace. For the 30km, I will take 3 hr 45 mins @ pace of 7 1/2 min per km or 4 hrs @ 8 min per km. For the 42km, I will take 5 hrs 15 mins @ 7 1/2 mins per km or 5 hrs 40 mins @ 8 mins per km. That's assuming I can complete the distances and maintain the pace throughout.
Oh boy.....

2010-07-28T17:23:00.002+08:00

To laugh often and much;

to win the respect of the intelligent people

and the affection of the children;

to earn the appreciation of honest critics

and endure the betrayal of false friends;

to appreciate beauty;

to find the best in others;

to leave the world a bit better

whether by a healthy child,

a garden patch, or a redeemed social condition;

to know that one life has breathed easier

because you lived here.

This is to have succeeded.

Ralph Waldo Emerson

2010-07-19T12:15:00.000+08:00

(Luke): I can't believe it.
(Yoda): That is why you fail.

2010-02-28T16:58:00.002+08:00

Finally got myself measured at Bike Labz (thanks Ryan!) for a proper bike fit. The Tachyon......which I originally wanted for myself, but grew impatient and bought the Bella instead....then when it was finally available, I bought it for Tim....but was too small for him...and so it's now mine again :)
Tachyon. The encyclopedia defines the tachyon as: a hypothetical subatomic particle whose velocity always exceeds that of light.
Yeah!

2009-08-04T15:50:00.000+08:00

Wisdom from a Cycling Guru
I'm reading "We Might As Well Win" by Johan Bruyneel. This is the guy that put Lance Armstrong on the Tour de France podium 7 times. He's the strategist for Lance's victories. He also helped Alberto Contador win twice. It's such a delight reading this book just after watching this year's TdF on cable.
Anyway, he's quite the mastermind and I really like what he says about communication....

The true value of communication is often not so much what you say to each other but the simple, powerful fact that you care enough to say something to each other so often. It's the connection that matters. Hearing each other. Speaking to each other.

It's the connection....yes.....got to work on that connection.

2009-05-25T14:25:00.001+08:00

2009-05-25T14:22:00.000+08:00

Team 'MG Slowcoach' @ Bintan Triathlon 23 May 2009 - Nuj swam, I biked & Tsui Lan ran :)

2008-10-22T21:22:00.003+08:00

NB Real Run

Sunday 19 Oct @ Changi Expo. It was a frying hot day and all 10,000+ runners were cooked well done. As usual, I was wondering why I signed up for the 15Km when there was a 10km available. Now I remember....I was attracted by the red freebie NB tee. So mindless. Well, the first 4km was the trail bit. It was uneven and full of rocks just the size to make one stumble and fall. I was ready to quit because I felt like we were in the desert. The start time was 745am and the sun was blazing like a furnace. Never bailed on anything so far so didn't want to start doing that. The awful part was the long, long, shadeless Aviation Road. I refused to run and just did my best power-walk. No desire to get heat stroke. My heart rate was pounding at 160-179bpm running & about 140-145bpm while walking. Unusually high. Must've been the sun. The only bits where I did run was in the shade near the Changi ferry terminal. Well, so glad when completed the event though it took me a good 2hr 18mins. Talk about slow. The only other good thing about this event was the nice toilets. That expo building is wonderfully big with clean toilets scattered all over the place. Lovely.

2008-08-27T15:36:00.002+08:00

Team CCMC

Here we are. Clean and well-fed on the terrace of Singapore Recreation Club. You can't seem the muddy Padang behind but it's there. All have madly signed up for more torture at Stanchart's Singapore Marathon.

2008-08-24T15:38:00.002+08:00

SBR & AHM
Singapore Bay Run & Army Half Marathon. Started 630am....finished 945am. Well, I survived. My time was slower than last Dec....but hardly any training. Fortunately the aerobic fitness from cycling helped. The heart is ok....just the legs. It was lovely weather this morning - no sun at all. This is my first time running up Sheares Bridge. Not as steep as I thought it'd be. Nice route. The run along up & down along East Coast always enjoyable - sea on one side. New for everyone was the Expedition Trail beside the Marina Golf Course leading to the Marina Barrage. Bummer was the 16km water point run out of 100Plus & bananas. Drat. So happy I decided to run holding my little Newater bottle. Came in handy when I took my yummy chocolate PowerGel at about 9am. Worst bit of the route was in the Marina South area along Central Blvd with the concrete trucks polluting the air and nothing to look at. There were oodles of puddles here and there and everyone had muddy shoes...especially on the Padang where we ended. Today hundreds of sweaty elbows touched mine the whole 3+ hrs as people squeezed past people to overtake me. So gross. Of course, I was completely drenched in sweat. Began the run needing to pee but that came out as sweat instead. At about 15km my sweat-soaked socks started shifting around in my shoe and I knew a blister was starting to form. We had a lovely shower & breakfast at Singapore Recreation Club. My legs are aching a bit but not too bad. I wonder if I can go cycling on Tuesday. Hmm.

2008-08-15T12:28:00.002+08:00

Improvement :)
Good grief. It's been 20 days since my last Joyride. How time flies. I was sick, sick, sick. Also, there was other stuff going on so couldn't make it. Good to be back. I really enjoy the few degrees cooler temperature at 5am than 530am. Anyway, just feel the need to record my first step of notable improvement. I stayed with the peloton until Mandai Road near the crematorium. I survived the 3 hills on Upper Thomson & Sembawang Road. I stayed with the pack. Yes! This is very satisfying. I was able to catch up again after the first drop. Second time dropped I about 20ft behind but had Cassandra for company after the zoo.....not bad at all. Third time drop I was turning off to Dunearn Road anyway but I had company with Carol. Nice. Good chatting today.
There are two things I know I need to do if I want to continue improving. First is to build muscle strength for the climbs. That would entail some sort of weight training. Second is to increase the frequency of my rides. As Scott said, after an absence he rides every day and plans a few longer distances. After 2-3 weeks of intense riding, he regains his form.

2008-08-14T11:35:00.003+08:00

How to do Half Marathon?
In the past month, I have had a cough, cold & been spitting out tons of phlegm not once....but twice. I am now finally well but it's 10 days to the Army Half. Needless to say, I have not been training. I have developed a distaste for running and only want to go cycling. No good. This will be my second Half. Last Dec at Stanchart, I did it in about 3 hrs. I was hoping to improve on my time....now I'm wondering how I'm going to finish.
Thinking of getting a pair of Heely's to help me along. If I walk.....it'll be so hot then I'll get all chow-tar. Sigh.

2008-08-14T11:13:00.002+08:00

Vasovagal reflex
A lot has been going on. My father-in-law had a silent heart attack and had to undergo quadruple heart bypass surgery on 18 July. We are all well acquainted with Mt Elizabeth Critical Care Unit & Ward 6.....and Coffee Bean & Tea Leaf. It was good when he was discharged and is recuperating slowly but surely next door. The Pince family (cousins from Laguna Hills, California) have been in town visiting. Last weekend, we had a short getaway at the Changi Village Hotel.
Last Saturday, we all went to Pulau Ubin to check out the Ketam Mountain Bike trail. This was Tim's 3rd time but my first. It goes around the quarry and if supposed to be of race championship standard - pretty technical. Well, I was concerned for the safety of all the boys as we tackled this course. I off-road much more often than they do and wasn't sure how they'd handle it.
It's really fun. Quite narrow and single track all the way with plenty of hair-pin turns. It was middle of the day hot but we were shaded in the jungle. Anyway, merrily going up and down and sliding along I somehow managed to scratch up my legs. And then.....scrape a chunk of skin off behind the knee on my right leg. It looks raw and I feel the pain....a bit of bleeding. There is no plaster big enough.
We are a big group of 8 and so stop to re-group every now and then. I feel the pain behind my knee and then we suddenly stop to re-group. In a second, my head feels faint...I ask if anyone has a plaster but realize I can't say much else after that. I think I'm off my bike and I lean my hand on the tree to steady myself. Before I know it, I hear Keith warning whoever to grab hold of me because I'm about to faint. True enough, I'm unable to stand any more and am helped to the ground. Slowly I feel blood coming back to my head and things get clearer.
I had a vasovagal reflex most likely triggered by my cut.

The vasovagal reflex, which causes the heart rate to slow and the blood vessels to widen, or dilate.
As a result, blood pools in the lower body and less blood goes to the brain. This reflex can be triggered by many things, including stress, pain, fear, coughing, holding your breath, and urinating.

We are more than halfway through Ketam trail and I'm wondering how I'm going to finish it properly. Fortunately, there is a parallel road (Jalan Wat Siam) where I can exit and head to NParks office to get first aid. Bummer...but that's life.

Fully recovered after having my wound bandaged up & a hearty seafood lunch, we head out to Chek Jawa on the eastern side of Ubin. Photos at the old colonial house and a quick coastal boardwalk trek....black clouds loom everywhere. We see lightning activity and wonder why so many silly people have climbed up the lookout tower. Cycle furiously back to jetty and almost make it....except for the last 200m where we all get absolutely drenched.

Fun. Very fun.

2008-07-11T12:26:00.002+08:00

Joyriders - Road Cycling Group
I've been a guest rider with them on Wednesdays for about a month already. Last week I finally decided to join them 'officially'. It's the jersey. I think it's real spiffy and ordered mine - can't wait to get it. Now I have to think of a nickname for myself though. All Joyriders have a funny nickname.....like Snail Queen Joyce (the founder), Rock n Roll King Joshua (riding buddy who introduced me to the group) etc.
Anyway, this group is also known as the 5am Longhouse riders. Every day, except Mondays, there's a ride that leaves from there. That works for me because my Tuesday rides have been inconsistent. Things pop up, bad weather etc. Also, I want to improve. So this was supposed to be my 'secret training' to get faster and stronger so I don't get dropped on Tuesdays. Well, I get 'super dropped' with this hard-core bunch. Many cycle every day and for much longer distances.
But now I discover that I rather like early morning cycling and realize I've been missing out. The absolute best time to cycle in Singapore is 5am. It's cool, peaceful and hardly any traffic. The route is always the same but there's a certain comfort in predictability. It's a big group with varying speeds but everyone usually regroups at junction of Mandai and Woodlands Road. The 70+km bunch turn right to head towards Kranji, the 50+km turn left to head up Clementi....and a few of us 30+km turn left again at Dunearn Road.
Best part is coming back at about 6am and knowing I've had my workout for the day. Still buzzing from the endorphin rush and sitting on my bench to rehydrate, it feels great. The early morning calm is very good for praying and my head feels very clear. Of course, I also pray a lot because more often than not I'm riding by myself because the group is so fast. But there's no fear. It's very scenic going up Upper Thomson Road and Mandai. Those grand trees, the reservoir, the jungle.....makes me grateful for what a beautiful earth we live in.
In the meantime, I need to build muscle so I can stay with the pack. Right now, I get dropped on the incline just before we hit Mandai. Got to work on that.

2008-07-09T20:55:00.003+08:00

No idea why but I rather like this ditty from a rap song I don't even know the name of.
Are these the statistics that describe what goes on in endurance events?
Nah...there's more pleasure than pain.
Tim & I are signed up to do the Singapore Bay Run Half Marathon on 24th August.
Neither of us have been running......much less any specific training.
No mood to run. I just want to bike. So much more efficient. Oh dear....

This is ten percent luck, twenty percent skill
Fifteen percent concentrated power of will
Five percent pleasure, fifty percent pain
And a hundred percent reason to remember the name.

2008-07-07T17:15:00.001+08:00

Yeah we were pooped out on the way back. For better photos and other amazing wildlife right here in Singapore, you can check out our volunteer guide's blog. http://www.wondercreation.blogspot.com

2008-07-07T17:06:00.002+08:00

Pulau Semakau Guided Tour

To top off the June school holidays, I signed us up for an early morning inter-tidal walk with the Raffles Museum of Biodiversity on Pulau Semakau. We met them at 5am at the Marina South Pier. Boat trip to our landfill island was about 45 minutes. These are some of the amazing sea creatures we discovered there. I've been a snorkeler since a teen & did my share of scuba diving as well. But all this was in our backyard! I saw seahorses, octopus, very colourful sea cucumbers of all shapes & sizes and starfish as well.

2008-07-07T17:03:00.001+08:00

This is a nonsensical posting but couldn't resist it. These are my two trusty pairs of cycling shades. Important to protect the eyes when zooming along so quickly. One pair is branded UVEX and cost me about $100 on sale. The other pair is from the DIY shop along 6th avenue. Construction glasses that costs $5. Both very good.

2008-07-07T16:58:00.002+08:00

Scenic spot along the Changi Coast Park Connector. Matt on the good old Gary Fisher Cosmo. Got that second hand, put in some good mileage and sold it off to another fellow. His 8-yr old son looking for a bike. I really liked riding the Cosmo. Super smooth ride. It had 7 speeds and suspension fork, adjustable handlebar & seatpost. Tim is on a rental from Bikehaus. A super-light titanium triathlon bike he used for the Sprint Series.

2008-07-07T16:51:00.002+08:00

The CarryMe that carried me back home after dropping the car off at Sin Ming car workshops. These two were taken on the way up Lornie Road. MacRitchie carpark is on the right somewhere.

Few days later took the Strida back to Sin Ming to pick up the car. Strida does better on bumpy pavement paths but quite a bit heavier to haul up and down the pedestrian bridge. This pic was taken crossing Lornie from graveyard Sime Road to country club Sime Road.

2008-06-17T14:26:00.002+08:00

Expressing My Wishes
It's good to put our requests out there. There's a better chance of them happening. Just look. I was lusting after a titanium bike a few months back. Now I have two :)
So, here goes. I wish to go on a family cycling holiday. It's healthy and unique. Holidays involve eating too much so what better way to justify the bingeing. Anyway, there's a lot of different things to see and a very unique perspective seeing things on two wheels. So I hope to go on lots of family cycling holidays from now on. Both regionally and internationally.

2008-06-17T14:21:00.002+08:00

CarryMe
Yesterday morning I had to deliver the in-laws' car to the workshop in Sin Ming. I put my Carryme foldie in the trunk with my bike helmet. And I cycled back - mostly pavement and a little bit of road. It was fun. It took me about 25 minutes to get to Sime Road. Actually 20 minutes because the other 5 minutes was for waiting at the traffic light to cross to the MacRitchie side.
It was a breeze carrying the bike up and down the overhead bridge just before Sime Road. Only 8kg. I think that's 2-3kg lighter than my Strida. Big difference. There is no safe way to cross the PIE except to go left on Sime Road, under the PIE and the end of University Road. So I did that. Then I crossed at Adam Road hawker centre back and came home via Shelford Road. Total travel time 45 minutes. Not bad. Not bad at all.

2008-06-17T14:07:00.002+08:00

Bike Shop Help
If I get a flat, I have a vague idea what to do but I hope I never get a flat. My technical knowledge of bikes is shameful. I'm also not very interested in learning. So I rely heavily on bike shops.
Last week, I brought my Bella and Cannondale into Treknology3. I needed help to shift all the components over. 5 things. Front light, rear light, cyclometer, pump & saddle bag. Turns out I needed to get another saddle bag because Topeak couldn't fit. So $36 for a Trek saddle bag. Another $24 for all the labour involved for the other things. $60.
Yesterday I brought Tim's Tank Elite & my Dean Scout into Tay Junction to do several things. For Tim's bike, needed to change the road tires back to off-road tires. He didn't like my Terry Butterfly saddle so I had them change it back to the original red Selle Italia gel. For my Dean Scout, I wanted the Terry Butterfly instead of the super hard Selle Italia saddle. Also needed the seat tube cut so can lower the saddle to the minimum. Last, I needed a shorter stem. The Dean stem was super long. So got a Thomson 70mm stem ($120) instead. My Dean is super light but unfortunately still big for me. It's ok for road and probably simple off-road but I'd have to think twice if I can go Ketam or Bukit Timah hill on it. Anyway, total bill $150.

2008-06-17T11:37:00.003+08:00

Time, Energy & $$$$

I read this in a bike forum posting and am quite amused at it's simplicity and truth.

- when u have time & energy.. no money..
- when u have energy & money.. no time..
- when u have time & money... no more energy

2008-06-10T22:32:00.002+08:00

Just downloaded these from camera. Pictures taken some time ago when I went for the Bintan training camp. Nice wide empty & good quality roads. No potholes. My maiden 75km trip. Didn't seem as hard as it sounds. Those folks are mostly hard-core Tribob regulars.

2008-06-10T22:27:00.001+08:00

Meet my Bella.....she's absolutely gorgeous.

2008-06-10T10:02:00.004+08:00

Reflecting on My Tri Journey
Today is 10th June. Last year on 12th June I blogged about how I had signed up to do the Triladies Sprint distance. So it's been a year. I realize that I've come quite a way. One Sprint attempt in Sept (Triladies was rained out after bike leg), a successfully completed Sprint in Nov and an enjoyable Olympic Distance in May. I can now swim freestyle comfortably although still use breaststroke for the race. I still love my Cannondale but am now also a proud owner of a gorgeous titanium frame named Bella.
Along the way, I bought a bicycle for each member of my family. We don't cycle as a family unit as often as I'd like but it is an additional family activity that we all enjoy when we do get round to it. For myself, I discovered a fascination with foldable bikes and am a proud owner of the unique Strida and the dependable Dahon. The Dahon is well travelled. Tim used it in Bintan and we brought it along to Tioman as well.
I also picked up trail riding this year using both Luke & Elliott's mountain bikes. I have become well acquainted with both Gangsa Loop and Bukit Timah Hill trail. I wore out Elliott's brake pads and had some spectacular falls into ditches. My battle scars were a blue-black butt and multiple grazes but smiling all the way. Obsessed with owning a Titanium bike, I succumbed to a 16" Dean Scout to call my own. It's so light but I know the frame is actually a little too big for me. Fine for road riding around the estate but not perfect for me to go trail riding. It can be done but it's not ideal. Elliott's bike is a 17" so it should be better than that.
Finally, without really trying very hard, I got my husband Tim sucked into all this too. He signed himself up for the Singapore Sprint Series earlier this year. He clocked some respectable times for the Biathlon in Sentosa and the Duathlon in Mandai. This coming Sunday (yes, Father's Day!) he will be doing his first Sprint distance.
So much can happen in a year!

2008-06-08T23:48:00.000+08:00

The Fizik Vitesse Tri saddle is built for the ladies. Let's face it, most saddles target problem areas for the men in our sport. The Fizik Vitesse Tri saddle hopes to change that!The Vitesse TRI saddle is almost 30mm shorter than the Arione series as well as roughly 20mm wider in the back. This directs the pressure onto our naturally wider pelvis area and provides much more comfort than the majority of other saddles out there. Plus the integrated clip system can be used to attach a BLINK!!Features:
Color: Black
k:ium rails - stronger and lighter than titanium rails
Microtex cover
Foam padding and additional technogel throughout the pose, wing flex
Length: 270mm, Max Width: 150mm
280g

2008-06-08T23:32:00.002+08:00

I haven't had a chance to test my Bella properly yet. The previous owner kept the pedals so I have to bring her in to the bike shop for new ones. I have been lusting after a Litespeed for a few months now. I have to say...she looks really good sitting in my living room. I spend an obscene amount of time researching what others' write about the bike as well. Like this.

The new old school IT'S SO '90s--AND THAT'S GOOD: Carbon frames have been all the rage for a few years now, overshadowing the smooth, supple ride of titanium. Ti, the "it" material of the '90s, combines the lightness of aluminum with the sprightliness of steel, and, a plus for the low-maintenance riders among us, doesn't corrode. But titanium can be difficult to machine, requiring special tools and skills, which adds to the cost. YOU CAN FEEL THE EXPERIENCE: Litespeed has been making ti bikes since 1986, and the Bella since 2004.

2008-06-08T23:21:00.000+08:00

Bella means "Beautiful". and that's the only way to describe Litespeed's Women's specific frame design for 2007 crafted from 3AL/2.5V titanium tubing to fit female body proportions. The Bella is everything that a Litespeed should be - aggressive, graceful, responsive and beautiful. It's oversized seat tube adds drivetrain stiffness and precise shifting when the going gets tough

2008-06-08T23:07:00.002+08:00

Oh gosh. The run was soooo loooong. I was happy with my swim and bike time. But it seemed like just about everybody overtook me on the run. Took me 1 hr 30 min to do 10K. Actually that's only slightly longer than my usual snail pace so I don't know why I'm complaining. But I guess I now realize that I really need to do something about my running. It's tooooo sloooowwwww.

So, I completed the OD in 3 hrs 53 minutes. I wasn't last. I was still smiling (as you can see) as I was running down the finishing chute. So happy. So very happy. I did it.

2008-06-08T22:59:00.003+08:00

Spent less than 2 minutes in Transition 1 to get my helmet, shades, race belt, socks & shoes on. Walking my trusty Cannondale R600 out to the Bike Start. I really enjoyed the bike route - all 40km. Bintan roads are very good and the scenery was gorgeous. It was undulating.....and the climbs took effort but it was worth it. Improved on my bike time compared to the training camp. Wasn't so dead this time. Took about 1 hr 30 mins.

2008-06-08T22:58:00.002+08:00

Bintan Triathlon 24 May 2008
Coming out of the swim 1.5km or 37 minutes later and running through the showers. There were no jellyfish this time. I was swimming in the wake of another breaststroker - Mr Pearl Izumi. At least that's all I could see on his neckline. Was a little surprised that Buzz was nearby too. It was a nice swim at my own pace. Still felt fresh.

2008-06-04T13:28:00.000+08:00

Should I? Should I not?

Excellent condition 1 year old Litespeed BellaSize XS top tube 49.5cm, seat tube 44cmUltegra 10 speed group setKsyrium elite wheelset (6 mths old)Fizik Vitesse Tri saddleITM Elle handlebar size 38cmRitchey carbon pro seatpostHave not registered for lifetime warranty Bike was sent for servicing last monthFull Bike $4500. All prices are negotiable. Not selling components or group set seperately.Price excludes speedometer, front, rear lights and pedals.

2008-05-21T16:47:00.002+08:00

I succumbed to this togoparts ad. Damage $2.3K.

Here's your chance to own a titanium bike with good parts at an affordable price!LAST CALL!!! Before I strip the whole bike, sell the parts and keep the frame for a future build.Specs are as follows :
Frame : Dean Scout Titanium 16"
Fork : Rock Shox SID 06' with poploc
Wheelset : Mavic Crossmax SL
Crank : XTR Hollowtech
Shifters : Sram X.O. Gripshift
Brake Levers : XTR
V Brakes : XTR
Front D : XTR
Rear D : Sram X.O
Stem : Dean
Seatpost : Dean
Headset : Chris King
Handlebar : Easton EA70
Tires : Maxxis Larsen TT
Skewers : Salsa
Saddle : Selle Italia Flite Titanium
No Pedals Included.
I'm moving house, and my new place can't accomodate 4 bikes...so sadly, this has to go. My loss, your gain.
Action Options

2008-04-17T18:37:00.002+08:00

Tribob's Bintan Training Camp

These are the other crazy people who paid to work their bodies hard over the weekend. On Saturday, the Red & Black groups rode 150km around Bintan. I was in the White group that rode 75km. A very undulating terrain of rolling hills...up, down, up, down....to Tanjung Uban to eat lunch and back to Nirwana Gardens. That's a first for me....such a long distance. Well, I survived.

Next day, we all did a trial run of the Olympic Distance triathlon. That's 1.5km swim, 40km bike and 10k run. My legs were shot by the end of the ride so I only managed to walk 1 lap of 5km. Took me 3 hrs 30 minutes. Very long. I have a lot of work to do for the next 6 weeks to get in shape.

2008-04-03T22:12:00.002+08:00

Cycling Route
Today we did the route in the opposite direction as we normally do. This is because of the long, long trail of trucks waiting in line to get past causeway. Last time the truck driver opened the door just barely missing us cyclists on the road. Not to mention the pollution.
I think these are all the roads we took:
Hillview Ave-Upp Bukit Timah Rd-Mandai Rd-Sembawang Rd-Canberra Road-Admiralty Dr-stopped at Blk 19 Marsiling for yummy soft boiled eggs, kaya toast, 100 plus & China Apple-then Woodlands Ave-Woodlands Rd-Upp Bt Timah Rd-Hillview Ave. 38km.
I can keep up with Buzz & Ricky on the flats. Drafting nicely with ave speed 29-32km/hr. But I get dropped on the hills. My speed drops to 20km/hr and can feel my heartrate going thru the roof. It's double whammy. Both the machine & the engine. The machine....well, I ride an old aluminium that is not as light & spiffy as their carbon fibre frames & super light wheels. The engine....my legs just aren't there yet. Dunno when either. But it's ok. At least my gearing is up to standard. I catch up with them on the flats and they don't have to wait for me.

2008-04-02T12:12:00.003+08:00

Run Interval Training
This is a 20 minute session that looks very easy to do. After all, what's 20 minutes? Best part is. Consistent interval training of just 20 minutes a few times a week is probably more effective in increasing stamina & performance than hours of running at the same pace.
Well, it looks easy but I was breathless and seconds seemed like minutes when I did it today.

3 mins - easy jog warm up
3 mins - medium/fast running
60sec - walk or stretching
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - easy jog

Give it a try. Then you'll know what I mean by seconds feeling like minutes!

2008-04-02T12:02:00.002+08:00

Seiko DM 50

Got a better metronome for exercising. I really should have done my research first. This is recommended by Danny Dreyer of ChiRunning. It has a volume control and clip-on too.

2008-03-31T22:50:00.002+08:00

Latest Exercise Tool
It looks like a metronome.....and it is a metronome. Got it from a guitar shop. About the size of a credit card though slightly fatter. This is going to help me run more efficiently. The plan is to increase my running cadence to as close to 180bpm.
Tested it out today. Was able to maintain about 140-150bpm for a short 3km route. But I was holding it in my hand and all that bouncing around made it go berserk. Started going off by itself. Went back to 100bpm by itself. Got rather fed up. Thought I probably spoilt the little thing. But it seems to be back to normal now. Only problem is.....it's a moody metronome.
Thinking may have to invest a little more and get the clip-on Seiko DM 50 instead. Hmmm...hope Swee Lee has it.

2008-03-28T16:50:00.002+08:00

Swimming
I have to find a more suitable time to swim. This week, I chose to swim after BSF meetings but that's mid-day. Although it was cloudy (even drizzling) on Monday, those UV rays still got me and I was darker. So I have to avoid swimming from 11am to 4pm. That's going to be a challenge but I'll have to figure it out.
I warmed up with 10 laps of breaststroke. Took 13 instead of 14 minutes today.

Then I put on my 'zoomers' (short fins) and worked on the drills. Laps 11 & 12 were KOS (kick-on-side) drill. I always get water up on my nose when I breathe on my left. Laps 13 & 14 were Catch-up Drill. I quite like this. Helps me work on having longer swim body. Work on pull & rotation. Laps 15 & 16 were Catch-up Drill with Thumb Scrape. Make sure the thumb scrapes the thigh to make sure I finish each stroke properly. Laps 17 & 18 were Single-Arm Drill. Isolating the stroke for each arm so it's correct. The straight arm starts to ache though. Laps 19 & 20 were the Fist Drill. To focus on using forearms for the pull. Laps 21 & 22 were back to Catch-up Drill (yes I kinda like this) but breathing bi-laterally. I discovered that I get more oxygen this way so it's good. I must perfect this bi-lateral breathing.

Next 8 laps (23 to 30) were interval training. Back to breaststroke. A continuous flow of moderate 25m followed by 25m sprint. To improve my swim fitness and teach my body to recover quickly. Felt good today. Not so breathless. Aim to increase this to 10 laps next week.

Final 4 laps was warming down. Moderate breaststroke. Total 34 laps today. Total time 53 minutes.

2008-03-26T21:21:00.002+08:00

Training Reflections
I'm still not sure how I'm going to do the Olympic Distance instead of Sprint this May. I have 8 weeks left. I didn't sign up for any group training this time. Decided not to eat into family time in the evenings and weekends like last year. So, I try to train in the mornings.
However, I did sign up for Tribob's Bintan Training Camp in about 16 days. Early Saturday till late Sunday. It'll be a 60km cycle on Saturday straight off the boat. Then on Sunday a 'at your own pace' OD. The comforting thought is that there'll be a support vehicle. I suppose I'll have more confidence when that camp is over. At least I will be familiar with the course and be able to complete it. Only thing is to work on my timing.
The swim. 1.5km in open sea. That's 30 laps in the pool. Quite happy with my 32 laps this past Monday. It was 10 laps breast stroke warm-up, 10 laps of drills, 6 laps of 'speed-play' and 6 laps of warm-down. Combination of 25m breast stroke, then 25m of freestyle.
Of the 3 sports, been cycling the most. Tuesdays on road bike. Wednesdays on mountain bike. The first to get a feel for the distance of 40km. The second to maintain & hopefully improve my stamina. Interval training at Gangsa loop and Bukit Timah hill.
The jungle was just beautiful today. It's been raining the past few days so the track had puddles. The rain changed the terrain a little. Uncovered potholes and swept in soil. The air was so fresh though. It was mid-morning but felt like dawn. Riding thru the trails always gives me joy. I burst out in praise of the Almighty God for His creativity & beauty in nature.
My weakess area is the run. I have not been running at all. How am I going to run 10km after all that swimming and cycling? I really need to run more consistently. The plan is to do at least 20 minutes interval training of running at least 3 times a week.

2008-03-24T21:20:00.003+08:00

Litespeed Tuscany
This bike is made of titanium. No, I don't own it. It costs something like $11K. Maybe one day...if I'm mad enough. I saw one of these at the bike shop the other day. The owner let me pick it up & even offered to let me test ride it. But I didn't....just looking at it, I knew it cost a bomb. It was light as a feather. Just amazing. Thing is...titanium is a lot stronger than carbon. My road bike is aluminium. Most people upgrade to carbon frame after being bitten by the bug. But I'm thinking....if I had the $$$, skip the carbon and upgrade straight to titanium. Then again, it's not the equipment.....it's the 'engine' that makes the difference. My 'engine' is kinda out of tune...but trying.

2008-03-10T18:03:00.001+08:00

Around here, however, we don't look backwards for very long. We keep moving forward, opening up new doors and doing new things, because we are curious...and curiosity keeps leading us down new paths". Walt Disney

2008-03-08T12:41:00.001+08:00

"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover." ~ Mark Twain, 19th century US author

2008-03-06T18:37:00.002+08:00

Ulu Pandan Park Connector
This is a dis-used railway line that is an illegal crossing between the two parts of the Ulu Pandan Park Connectors. I believe it actually belongs to Malaysia. It'd be absolutely lovely if someone like NParks put decking on top of it and then we can just cycle along the railway line. From Jurong to Johore!

2008-03-06T18:30:00.002+08:00

Cleaning Juno
The bum aspect of owning things is that they need to be cleaned. We spent a long hot afternoon bailing water out of Juno. So much rain over Dec....so much water. Now it's raining again...I can only imagine. The good thing about bringing the boys out with us is that they have no choice but to amuse themselves. Squatting under Juno for shade, talking to Baobei, playing with the sand on the ground. Elliott is nowhere to be seen because he was hard at work bailing water. What a good son.

2008-03-06T18:23:00.002+08:00

My Babe
That was Cast #4 that came off on 19 Feb. That's the machine with the circular blade that saws the cast off. I couldn't watch when the nurses were doing it. Just my son's arm at stake. Anyway, so many wasted hours waiting at Clinic A @ NUH, waiting to do xrays, waiting for Plastering Services in Rm 19, waiting to see orthopaedic doc....every week since 24 Dec 07. So glad it's over. Hope nobody else in the family breaks anything ever again!

2008-03-06T18:16:00.002+08:00

Off-Road

This rainy weather is bad news for cyclists. So decided to put in pics from drier & happier days. There's Tang Village, Jurong Lake, Gangsa Loop & I think that's Upper Seletar reservoir near Track 15....where Tim saw BIG fish.

2008-02-19T21:44:00.002+08:00

Base 1.1
I have 15 weeks to prepare for the Bintan Triathlon (Olympic Distance) on Saturday 24th May. That means I have to swim 1.5km, cycle 40km and run 10km. I am so not ready for this...and yet I have to do it because the idea creeped into my head and won't creep out. What's the point of all this I ask? Well, life is short and meant to be lived to the max. So I'm doing this because I can. There may come a time when I can't anymore.....and I will have no regrets doing what I could when I could.
There are so many things I need to work on though.
My freestyle has gone out of the window. I can barely swim 25m before going out of breath. I really don't want to revert to breastroke for OD because I need to save my legs for the bike & run. So, I really needs to get a hold of my breathing while swimming freestyle. I need to make sure I am taking in all the oxygen every time I breathe. Also need to work on bilateral breathing.
I'm been off-road biking every week so far and consider it to be 'interval training' because of the hills - up down really gives me a workout. I've also taken my road bike out to East Coast Park Connector for the mileage - 40km to Changi Beach & back. But it's not the same......not as strenous as with the Tues Bike Gang going up & down Mandai Road. I don't feel like messing with traffic though. Also, I'm so unfit I know I slow them down. So...that needs a lot of work as well.
Finally, the run. I enjoyed joining the Sat running gang at SICC Bukit last Saturday. Think I'll stick to that. It pushes me much more than if I were to run by myself. However, I need to work on my run technique. My speed is absolutely pathetic. My running economy needs an overhaul. So I'm going to try Evolution Running. Falling forward running. Like a bicycle, increase the cadence of my run.
On top of all that, I know I need to do daily stretching and build up my core muscles. I need to build strength! I need a bigger engine. Powerful quadriceps. Stiff, strong core. So that means regular weight training in the gym. At least 2-3 times a week if I want to see any result.
So many things to do......

2008-02-19T21:32:00.002+08:00

Strida 3.3 - Urban

Bike Weight - 10 kg

Frame - 7000 series aluminium

Drive Train - kevlar greaseless belt drive

Wheels - Alloy 41 cm (16")Brakes - hub brakes

Speeds - single speed (56 gear inch)

Folded Size - 114cm x 51cm x 23cm

Luggage Rack - 5kg

Reflective Strip - Scotchlite

My latest ride. I couldn't believe it when I saw it on togoparts.com. Been admiring it from afar for a while. Brand new it's $850. I got it for $638. It had less than 5km on it. The bike enthusiast had bought it for his wife....but she didn't want it. My gain! Anyway, it doesn't ride like a normal bike because of the funny 'A' frame....but I like it. It has a very intelligent design. Only 3 tubes. Folds like a stroller. Love it.

2008-01-24T21:27:00.000+08:00

Off-Road!

Super fun. Pretty tiring. It's like interval training. Up, down. Work, cruise. Pedal furiously. Thighs burning. Can't take it. Get off and push. Avoid the puddles. Navigate around the fallen log. Nice. Makes me wonder a little about the joys of road biking. Trails are much pleasanter. Dirt on frame. Have to scrub tires. Otherwise, good fun. Definitely doing this again.

2008-01-24T21:17:00.000+08:00

Just adorable.....

2008-01-24T21:12:00.000+08:00

Bike Specs
TANK ELITE _EASTON TUBING 's
Description:Frame - Tank Elite _ Easton Tubing 16"
Headsets - Element Mercury
Drivetrain - Sram Rocket shifters, Jaqwire cables, xt fd, xt rd, xt hollowtech 01 crankset & bb, Cassette Xt & Shimano Chain-HG73 Mech Brakes - Tektro calipers, Tektro rotors, X-lite levers, Gold Jaqwire cables. seatpost - Kalloy Allu stem - EA50 handlebar - Element carbonFlat Bar XC grips - Sram saddle - Selle Red fork - RockShox RECON 07 wheelset - Mavic CrossLand ( A2Z Skewers) tires - maxxis crossmark pedals - SPD 505

2008-01-21T09:03:00.000+08:00

New Wheels!!!!
It's as pretty in real life as it looks in the pic. Got it from Togoparts from a chap that took real care of it....but is moving on to fishing & motorised dirt biking instead. Offroad is too much work....he said. It's light - 12.7kg. Disc brakes, XT deore front & rear deraillers. Nice. I know it's a good buy because my friend owns the same model & she's very pleased. This will be the 5th bike purchase for me in the last 12 months...but I'm always buying for someone else you see. Heehee. This is a birthday present for my husband. However, since I can also handle a 17" (just adjust the seat post low).....I think I'll put my comfy Terry Butterfly saddle on it and use it myself. He can have it back on the weekends. Those pedals have to go too.....clipless pedals on road bike is enuf. Now I need to get him some nice cushiony bike shorts, jersey, helmet, gloves....and make time to have lots of fun biking together!

2008-01-12T21:53:00.000+08:00

Goodbye Toenail
I painted my toenails after the 'half' because one of them looked sick & grey. Well, the little bugger finally fell off a few days ago. I don't know when exactly. I happened to look down at my foot and oddly enough, one nail was not painted. It stood out in bleak contrast to the others that were. On closer inspection, I realized that it was a malformed new toenail that had been growing underneath. How wonderful our body is. It heals itself.

2007-12-06T10:20:00.000+08:00

2007-12-05T11:40:00.000+08:00

So happy to finish.....I look a bit delirious....

2007-12-04T16:47:00.000+08:00

Half Marathon
Yes I did it. Still can't believe it. But I did run 16km...walked 4km....then ran the last 1km. My average speed was 6.9km/hr. That's kind of slow compared to others. But I wasn't last. Took me 3 hrs 5 mins. Have to figure out how to shave off 30-35 minutes to have a more respectable time.
So here's the thing about perspective. I can still remember clearly when I did my first 5km run. It seemed so long. I could not imagine doing a 10km. But I took incremental steps. There was the 8km, 10km....triathlons...15km...then 21.1km. I can't imagine doing the 42.2km but perhaps I will one day.
It was not funny Sunday afternoon. I had a blister on my left sole and my right second toe looked dark. Yesterday I realized I had a huge liquidy blister on my left foot. Walking....and going up and down stairs on Sunday put me in agony. I felt like an old lady.
But here I am. Two days later. Pretty much back to normal. Amazing.

2007-11-14T11:47:00.000+08:00

Wakeboarding @ Punggol

This was super fun. We all got up (as you can see) and that was excellent. It's so different from waterskiing. The boat goes half the speed and the bodyweight has to be even on both legs. That was tricky for some of us to do as we had to unlearn the waterskiing stuff from years ago. It was also trickier to cut across the wake as the manuevering of the board depends on the front foot (I think). Anyway, we had a great time and we had yummy food after that as well. Frog porridge and Ngoh Hiang @ Ang Mo Kio Ave 10 Blk 530. Hmmm....

2007-11-13T15:07:00.000+08:00

Osim Corporate Tri Pics
Swim. Bike. Run. No energy to smile....but I did enjoy myself. Sort of...in a masochistic way. Haha.

2007-11-13T14:44:00.000+08:00

Juno @ Raffles Marina on Deepavali

It was a beautiful day for sailing. Steady breeze, sun hidden behind clouds and the sea to ourselves. That's my cousin John visiting from England. Elliott's missing because he claimed he wanted to stay home and rest. Yeah right.

2007-11-06T17:40:00.000+08:00

This pic is from NB Realrun. Using my orange Shape Run tee, orange UVEX cycling shades and my orange imitation Nike cap. Rather unflattering pic of me. Shows my fat ass.

2007-11-05T10:22:00.000+08:00

OSIM Corporate Tri

Yes! The weather held and I completed my first Sprint triathlon. Feels good to have achieved a goal I set out for myself this July. A goal that has completely revamped how I spend my time and what I do to my body. A goal that was nearly thwarted by bad weather in the Triladies triathlon back on 23 Sept. For the 12 week training plan, that was "d-day" for me. That was a week after my birthday and my way of ushering in 42 yrs. Just 3-4 days after Triladies, I decided to sign up for this. If at first one doesn't succeed, have to try and 'tri' again. But although the goal was set and is now achieved, it's really the journey that is so wonderful. I learnt so many new things. I learnt so much about myself.

What are the highlights?

Discovering the joy of swim training.

I never learnt to swim front crawl properly as a child. So 4 private lessons, 12 weeks of Yellowfish tri swim training and 8 weeks of Masters' swim classes later.....I can comfortably swim front crawl now. I still have a long way to go but this is a great start. The sacrifices don't seem like much now as I look back. Getting to the pool for a 7am private lesson. Getting into the pool a few times when the sky was threateningly pitch black.....and watching the clouds blow away with nary a drop in sight. Doing swim drills & endless laps for 90 minutes on Saturday evenings. Squeezing into my tight schedule the weekday Masters swim classes. 9am sea swims at East Coast with the Triladies. It all makes me smile.

Re-discovering the delights of cycling.

This really time-warped me back to time when I was 14-17 yrs old. The wind in your hair feeling. The efficiency of riding compared to two poundings legs. Learning the art of riding in a pack. Seeing Singapore differently simply by removing the windscreen, two wheels and a polluting engine. Amazed at the distances covered on cycling trips. Never even conceived cycling to Kranji and back....not once, but numerous times. Striving to optmize my cadence. Shopping for spandex. Ha! Who would have thought it'd be so addictive?

Running.

OK the truth is I run like a tortoise. I suspected it all along but it really hit home this weekend. People I overtook on the swim and bike.....overtook me on the run. My legs & my heart just couldn't keep up. There's something dreadfully wrong with my stride pace and width. Think I need to do start doing splits to widen my stride. It's so pathetic.

But....wait. Two years ago when I did my first 5km.....it seeemed like eternity. Now 5km runs are comfortable, 10km runs are very doable and even though I took a long time, I completed a 15km race. In a month, I know I will be able to complete the Half Marathon although I may not like my timing.

In conclusion, this 'mind over matter' thing is very good for me. Best part - I am thoroughly enjoying the process. Success is not a destination....success is a journey.

2007-10-28T22:23:00.000+08:00

NB All Terrain Realrun @ Changi Expo
Well, today I completed my first 15km run. It was very long. The monotony of the road was broken up by running on different 'terrain'. It was supposed to be 12km road, 1 km trail, 1 km sand and 1 km runway. But all of us couldn't figure out where the runway was. The best part was along Changi Coast Road and the 1km on the trail. It was shady and breezy. The worst part was the last 2km heading back to Changi Expo building. Not a tree in sight. Almost 10am by then because I was so slow.
Must say I was impressed that all the waterpoints had 100plus. The Guest of Honour was S.R. Nathan. Maybe that's why. After the 6km mark, I developed a pain in my left foot. So started walking. Anyway, really needed to rehydrate. I pleaded with God to make the foot pain go away....and couple of minutes later, it did! That was good or I wouldn't have been have been able to complete.
Anyway, it's not easy walking with a cup of 100plus and trying to drink it. I managed to get it all over my hand and when it dried up, my hand became all sticky. Spent the next few waterpoints trying to wash it off with water. But it was still slightly sticky.
I'm so grateful for the MP3 player. It was just great to be plugged into music the whole 15km. I ate one of those energy gel packs. It tasted all right but I don't know if it helped give me any more energy. I suppose so.

2007-10-21T23:06:00.000+08:00

Running with 8000 other women...

We were a sea of red. It took me just about 3 times longer to complete the distance than the elite runners from Kenya. It was quite inspiring watching them sprint by. We were trudging along at 3km and they had already turned around and were heading back at 6km. This is just after 20 minutes. Think the record was 32 minutes for 10k. I don't know where they get all that power from. What good 'engines' they have. Well, my 42 yr old 'engine' rebelled. For me, I have to maintain my core value of 'fun'. I do these things because most parts of me find it fun. When I find myself starting to think competitively and wanting to get a better time....then it gets less and less fun...and I get annoyed at myself, think negative thoughts about how I should have trained more, blah, blah, blah.....which is not why I joined it in the first place.

So, today was fun. We ran up Nicholl Highway up to Crawford St and back. Most of the run was shaded by buildings and the road was closed for just us. So I soaked it all in. Most of the time we're enclosed in a car whizzing by and never get a chance to look things in detail.

I have to confess though. Think it would've been nicer if I had the help of a bicycle. It's just so much more efficient with two wheels!

2007-10-21T22:50:00.000+08:00

New Toy
This is a Dahon Speed D7 Folding Bike. Mine's second hand but in mint condition. Got it on Togoparts. It was taking up closet space so I got lucky. Now it's taking up my closet space. But...so exciting. New toy. Already I know I'll be using it tomorrow. Cycle down (instead of drive) to my appointment in the restaurant nearby, fold it up and put it behind my chair.

Anyway, I learnt today that Dahon is the #1 Folding bike company in the world. The founder is a Dr David Hon, a physicist who was a solid state laser technology expert with Hughes Aircraft. Back in the 1970s & 80s he was inspired to develop environmental transport alternatives aka. the bicycle, set up shop in Taiwan and now Dahon is the brand to get for foldable bikes.

2007-10-18T11:09:00.000+08:00

What Will Matter
by Michael Josephson

Ready or not, some day it will all come to an end.
There will be no more sunrises, no minutes, hours or days.
All the things you collected, whether treasured or forgotten will pass to someone else.

Your wealth, fame and temporal power will shrivel to irrelevance.
It will not matter what you owned or what you were owed.
Your grudges, resentments, frustrations and jealousies will finally disappear.
So too, your hopes, ambitions, plans and to-do lists will expire.
The wins and losses that once seemed so important will fade away.

It won't matter where you came from or what side of the tracks you lived on at the end.
It won't matter whether you were beautiful or brilliant.
Even your gender and skin color will be irrelevant.

So what will matter?
How will the value of your days be measured?

What will matter is not what you bought but what you built,
not what you got but what you gave.
What will matter is not your success but your significance.
What will matter is not what you learned but what you taught.
What will matter is every act of integrity,compassion, courage, or sacrifice
that enriched, empowered or encouraged othersto emulate your example.

What will matter is not your competencebut your character.
What will matter is not how many people you knew,
but how many will feel a lasting loss when your gone.
What will matter is not your memoriesbut the memories that live in those who loved you.
What will matter is how long you will be remembered,by whom and for what.

Living a life that matters doesn't happen by accident.
It's not a matter of circumstance but of choice.
Choose to live a life that matters.

2007-10-16T16:37:00.000+08:00

$50 Brewerkz Gift Cert
Last Friday I went to Millenia Walk to pick up my race pack for next Sunday's Great Eastern Womens 10K. To encourage participants to visit the Sponsor booths, we were given a paper and told to go round to each booth for a stamp. Of course, in order to get the stamp, one had to endure some sort of sales pitch or write down stuff like mobile number, email etc. so they can try and sell you stuff. Well, I didn't mind.
After collecting all the stamps, I got to play Spin-the-Wheel.
Guess what I won? Yay! I won the best prize on the wheel. Hmmm....am rather lucky.

2007-10-16T16:20:00.000+08:00

Shopping for 1 Bike....ended up with 2!

Way back in August, I promised to get my Number One Son a bicycle for his birthday. Since then, I've spent quite a bit of time looking through the Togoparts classifieds every few days for a good second hand deal. I also visited all the local bike shops within 5 km radius of home. This was all thoroughly enjoyable of course. The thing is - need to spend $500 for a brand new entry-level hardtail mountain bike. But this means the frame is kind of heavy and the components 'so-so'. So the value deals are used bikes - especially the ones where the owners are bike enthusiasts that upgraded their components and place a premium on maintenance.

Well, it's been 2 months and now that his exams are over, I had to make a decision. Yesterday I took him to
Treknology3 Bikes at Holland Grove....and we ended up getting 2 bikes instead of 1! Sigh. I couldn't resist. Impulse buying is the worst. But it was such a good deal....

We test rode a few bikes and chose the Marin Pioneer Trail for him. Got it fixed up with bottle cage, lights, stand, helmet etc. That was $535 plus plus plus for the accessories. The components are basic Shimano Altus parts but at least the maroon red looks nice.

The good deal is the bike above - a Trek 3700. The great second hand deal I couldn't resist. The previous owner had to return it to Trek just after two weeks because she had to leave suddenly. So we got $110 knocked off the new retail price.

Yay!

2007-10-11T00:54:00.000+08:00

Page 313. Thoughts and a Prayer.

By Laurie Beth Jones.

I learned yesterday that everyone loses twenty-one grams when they die. Whether the body is young or old, heavy or thin, something ineffable leaves it that weighs only as much as a hummingbird.

Perhaps this is what the human soul weighs,or the breath that circulates through our lungs day in, day out - from our first great gulp of air to our last soft sigh.

This is the part of you that Jesus seeks - not the weight of your accomplishments or the heft of your bank account - not even (dare I say it?) the list of your good deeds.

Jesus is looking for the essence of you - the twenty-one grams granted at birth - the twenty-one grams that may ascend into heaven when you die.

Turn you breath to him now - whisper a first "yes", and then again and again a "yes" - and your life will turn imperceptibly, boldly, hugely toward the ultimate, greatest, happiest "You." Amen and amen.

2007-10-09T22:24:00.000+08:00

Two baby watermelons and another cucumber on the way!

2007-09-27T21:48:00.000+08:00

If at first you don't succeed, try and try again.

Looking forward to Sat 3 Nov & beautiful weather this time!

2007-09-26T22:21:00.000+08:00

Luke's Vegetable Patch

This was a June school holiday project. Started off with seeds and now look at how overgrown it is. The chicken wire cover is not supposed to be there. It was put there to prevent the birds from picking the seeds when he first planted it.

But before we knew it, the vines had intertwined themselves and it was not possible to remove without killing the plant.

On the left with the stick for support is my basil. It's from Gourmet @ Guthrie. I needed basil for my chicken and bought the plant. Stuck it in the ground and amazingly it's still alive.

The big leaves belong to the cucumbers. We ate the big one today. Pretty good. Home grown organic cucumbers!

The funny shaped leaves belong to the watermelon. But none in sight so far......

2007-09-25T12:09:00.000+08:00

Tuesday Bike Gang

These are my cycling "si-fu's". One day, I will have as much stamina & cycling technique as them. At the moment, I can just about keep up. It's the hills that I fall behind. And toward the end of a long ride, the take off from the traffic lights too. An easy ride for them is now a hard ride for me. But I'm working on it....

2007-09-23T15:32:00.001+08:00

Triladies
Well, the event I've been training the last 12 weeks for was this morning. It started out nice and sunny. I took 17 minutes on the swim (breaststroke all the way - didn't care since I kept up with the freestylers), 40 minutes on the bike (kept to my 26-28km/hr) and was still feeling fresh.

But didn't get to run. It was an intense storm that was Category 1 with a teeny bit of lightning. So the race was cancelled. Erring on the side of caution.

One angmoh was really upset she didn't get to finish and started shouting at the officials.

Running is not my forte so I was quite happy to not have to run. Some 'seow on' people went for a fun run anyway. Tim & I went to eat 'chai tow kway' at the hawker centre. So....the whole process of preparing for this tri has been great. I'm hooked. And come next tri, I think I'm going to go for the Olympic Distance instead of the Sprint. Today was very 'doable' and I know I would have achieved my goal if not for the weather.

Don't you like the pic of me on my bike and my head cut off? At least I was smiling....

2007-09-10T22:28:00.000+08:00

Shape Run 2007

Orange is the 'in' colour for run competitions this year. This is the Nike DriFit tee that I got for Shape Run yesterday. It's got a neat little pocket at the back just right for my Creative Zen Nano to sit.

The Mizuno Wave runners' tee was also orange.

So was the Passion runners' tee.

My Sugoi Tri Suit is orange too. Good....cos orange is my colour.

2007-09-07T13:26:00.000+08:00

Finally well.....I think.
I have not exercised since Sunday 26 August. That is 13 days ago. It feels like a very long time to me. I'm anxious to resume my training but conscious of the need for full recovery. It was an awful sore throat, runny nose and phlegmy cough I had. Full blown. Still spitting out a bit of remnant phlegm - no longer green though.

I am looking forward to the Shape Run this Sunday. Tried to pick up the Race Kit @ Marina Square just now but discovered a terrible queue. Wasted no time waiting there and am now wondering who I can bribe to get the deed done. Once upon a time, I was patient enough to stand in line. Like sheep. But it's such a &^^%#$!!!!! waste of time. It's a sin to waste people's time like that!
There has to be a better way.

2007-09-06T10:51:00.000+08:00

The Value of Time (author unknown)

To realize the value of one year:
Ask a student who has failed a final exam.
To realize the value of one month:
Ask a mother who has given birth to a premature baby.
To realize the value of one week:
Ask an editor of a weekly newspaper.
To realize the value of one hour:
Ask the lovers who are waiting to meet.
To realize the value of one minute:
Ask the person who has missed the train, bus or plane.
To realize the value of one second:
Ask a person who has survived an accident.
To realize the value of one millisecond:
Ask the person who has won a silver medal in the Olympics.

Time waits for no one.
Treasure every moment you have.
You will treasure it even more when you share it with someone special. -->

2007-08-28T21:53:00.000+08:00

To Be Inspired.....
I'm down with sore throat and runny nose. My tri training is gone off whack and I'm in dire need of inspiration. So here it is. The song is great and it's going to be playing in my head when I'm swimming, biking and running...and feel like quitting. This father-son team of Rick & Dick Hoyt is nothing short of amazing.
Dream. Believe. Achieve.
So what' stopping you?

team hoyt

2007-08-28T21:44:00.001+08:00

2007-08-07T10:56:00.000+08:00

East Coast Park
There's a lot of lucky people who live in the East that can enjoy doing their morning walks & exercises along the East Coast Park. It's about 10km from Fort Road all the way up to SAFRA golf course. It's a good place to bike for me as I don't have to worry about cars & buses. Sometimes pedestrian traffic is more fickle though!

It was lovely this morning. There's just something about the sea. The constant breeze. The smell. The rhythmic sound of the waves. So I spent some time sitting on a bench, closed my eyes and just soaked in the moment. A little later I decided to make good use of the time to do my BSF (bible study fellowship) homework. We're studying the book of Romans and this week's homework is just 4 verses. But just take a look at it.

Romans 11: 33-36
Oh, the depth of the riches of the wisdom and knowledge of God!
How unsearchable his judgements,
and his paths beyond tracing out!
Who has known the mind of the Lord?
Or who has been his counselor?
Who has ever given to God, that God should repay him?
For from him and through him and to him are all things,
To him be the glory forever! Amen.

It was very easy meditating on these verses in such pretty surroundings. It took me half the usual time to complete it. I think I'll go biking in East Coast more often now!

2007-08-06T18:34:00.000+08:00

Base Phase over....
I'm following a training plan. I just completed the first 5 weeks of Base building. The objective being to build a strong aerobic base. Just get my body used to a progressive increase in volume of exercise. Not strenous - but easy and long yet able to hold a conversation....sort of. I have been swimming, biking and running 6 out of 7 days. I topped if off with a 1hr 15min run last Saturday from my home to Botanics and back. May have overdone it a little. Have a blister on my fourth toe. Crap.

Now I'm to move on to 4 wks of Build Phase. This will involve interval training - spurts of faster pace to push the body a bit more and hopefully increase my speed. I'm currently taking 5 minutes to swim a set of 200m, biking at an average speed of 26km/hr and running at a real easy pace of 6km/hr. It's very average and the cows will all go home if I don't improve. So I need to move from aerobic to anaerobic training.

I also will need to do 'brick' sessions. Training my muscles to switch from swimming to running....or running to biking. I'm entering this phase with a little trepidation because it's definitely more physically demanding. I'm going to be so pooped out. As it is, I have had to take short power naps a few hours after my exercise these past weeks because I was just feeling zonked out. Cannot operate. Especially when I need to drive.

There will be 2 wks of Peak Phase and 1 wk of Taper and then.......the real thing on 23 Sept.

2007-07-25T15:53:00.000+08:00

Bike Route
Biking in Singapore is very enjoyable. Yes, there are cars, buses and trucks on the road. So there is a need to be careful. I've been out a few times now.....and it's really very enjoyable. I always wondered where all the cyclists go. Well, today I shall try my best to recall where we rode.
Started off at the Al Ameen Kopitiam where we meet. It's near Hillview - Jalan Remaja to be precise. Then it goes something like this:
Straight up Upper Bukit Timah Road - Woodlands Road - Left on Kranji Road - pass the beautiful bridge with Kranji Reservoir on left & Johor Bahru on right - Neo Tiew Crescent - a nice windy road - past Bollywood Farms - Left on Lim Chu Kang Road - a broad 6 lane runway - where I was left in the dust as the seasoned bikers accelerated - left on Choa Chu Kang Road - Sungei Tengah Road - Bricklands Road - then end up somewhere on the Bukit Batok Roads.
We stopped to refuel with yummy 'sui jiao mien' & H20 w China Apple Juice. Then an easy cruise back thru Bukit Batok roads, left on Hillview then finally up left to Jalan Remaja again. That's about 40km. It was nice. Very nice. And healthy too!

2007-07-24T10:51:00.000+08:00

Mrs Horn
Picture this. Mixed nouveau riche couple. In their mid to late 30's. 3 Labrador retrievers. Designer house. Argue with other neighbour over boundary wall even before moving in. Drives a big black gas-guzzling SUV. Other car is a convertible sports. Toddler son. Expecting another. Very 'gung cheong' about son. Has recently developed annoying habit of horning every time she comes back to alert her maids. Suspect the maids are usually in the basement/dungeon and so they don't hear it the first time. So 'towkayneo' horns again. The maids then scurry and stand at attention as she backs the car into her porch. Sigh. This has been a very quiet and peaceful neighbourhood for the last 10 yrs. And now this. She goes in and out of the house several times a day - morning, noon and night. Each time she comes back she announces it with her horn. The sound - absolutely jarring. It shatters the peace and serenity. What's a neighbour to do?

2007-07-24T10:42:00.000+08:00

Half-Marathon here we come....

I belong to a Saturday running group consisting primarily of veteran men. That's 45 yrs & above. Last Sunday we braved the rain (along with 8000 other nuts) to participate in the 10km Mizuno Wave Run @ Bedok Reservoir.

The trail around the reservoir was very pretty and the weather comfortably cool. But our shoes got really dirty because of the puddles. It also took just as long to stand in line for the goodie bag as it took to complete the run. Silly things people do on Sunday mornings. Anyway, the reward was a delicious Yong Tau Foo lunch at Goldhill Hakka Restaurant along Changi Road. Spent most of the afternoon completely zonked out.

Anyway, our fearless leader See Chin, has got it into his head to take his running to the next level. Half-Marathon. Our consultant, Nicholas, a seasoned marathoner, says if we can do 10km......we can do 21.1km. At the most....walk. So we signed up. The date - 2nd December! Yee hah!

2007-07-20T16:43:00.000+08:00

GOOD GRIEF!!!!!!!!!

And so the most important question of the day is..............is there hope?

2007-07-18T18:17:00.000+08:00

Renergie Morpholift

" My face is lifted & re-defined. I challenge the law of gravity."

Thousands of micri-lifting effects work to tighten & lift my skin, whilst maintaining suppleness and comfort. Wrinkles appear visibly smoothed, skin feels firmer. My facial contours will look re-defined.

Doesn't that sound good? Yes, these things are now my beauty regime courtesy of a dear friend, who is looking out for my skin. Toying with the idea of taking a close up pic of my 'crow's feet' eyes for a before and after look. Might be a bit too revealing though. Hmmm....see my mood.

2007-07-18T10:25:00.000+08:00

My Cannondale R600 CAD2

She's hand-made in the USA. Petite frame size of just 45cm. Fitted with 650cc tires instead of the usual 700cc. Has a Selle SMP ergonomic saddle. Her previous owner is an Ironwoman who recently came back from Kona. I just upgraded my compononents from the Tiagra group set to Ultegra. A world of a difference. Cost me more than the bike itself but well worth it.

Gave me the confidence to do my first road ride yesterday. We started out at Hillview, went all the way to Lower Seletar Reservoir and had yummy dim-sum on the way back near Mandai Road. Think that was about 40km. My legs today are a tad heavy and my bum a little sore. But boy.....that was fun. Looking forward to next Tuesday already!

2007-07-16T19:04:00.000+08:00

Triladies 1st Sea Swim

2007-07-15T14:05:00.000+08:00

Lucky Draw Winner!

I won for myself a Orca Race Tri-top. Have the black & white on top left. Apparently it's worth $70. I can't imagine paying that amount for such a little bit of special cloth. It's made of 'Aqua-glide' - one of the most advanced fabrics in the world to be fast, have air permeability etc.

I shall wear this for the race (unless I get given a nicer one for my birthday) but may have to fork out to get the bottom.

2007-07-15T13:51:00.000+08:00

1st Sea Swim Training
This morning I skipped church (gasp!) to attend the 1st of 3 sea swim training sessions. We met in East Coast Park near Carpark F2. Nice sunny and windy day. Medium tide coming from south. Lots of junk in the water. Plastic bags. Sea weeds. Durian husk. Packet drinks. Pretty yucky. The tide was shifting so the current was all over the place. David (aka Yellowwfish), our Triladies swim coach, set up 4 floating buoys as our course. We did triangles and squares about 50m.
Decided to swim breaststroke as am most comfortable with it. It was choppy. Several times when I came up for air, I also gulped down some frothy East Coast water as well. As forewarned by David, we should just swallow it as trying to spit it out might cause us to choke. Later I realized it's easier to swim free-style. Easier to cut through the swell and less water injested. After about 11/2 hrs of zig-zagging these floating buoys, I really don't want to think about how much un-necessary sodium I've injested. The other awful thing about East Coast is the oil. Don't really see it nor feel it...but it's there. The evidence - bits of it on our feet. Perhaps when we're standing in the shallows. Last bit - there was quite a blob I stepped into. The way to get it out is to rub sand - need the friction to get the slick off.
All the way driving home, I kept thinking about whether I'd get the runs from this pollution I've drunk.