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.....

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

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

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!

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.

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

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. 

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.