I will be running the marathon tonight.
Think my prayer is answered as I feel fit enough to stand before the start line.
Timing is least of my concern and I only want to enjoy the experience and finish the marathon in good condition.
Thank you, Fu Ren, for allowing me to run tonight. You are greatest, Darling!
Should be setting off soon for Fu Ren's team event starting at 830pm.
It is such a joy to be able to run!
星期六, 五月 31
Lighter Moments
Something to cheer you up for the weekend, although you may have seen this before.
^..^
^..^
Adidas Sundown Marathon (D -22hrs)
I was in bed 2.5 hours ago.
Somehow, I couldnt fall asleep.
Maybe its the excessive tea i drank this evening to curb my recurring hiccups.
Maybe there is another reason.....
Had the same feeling the night before SCSM2007....
Ok ok better go back to bed.
^..^
Somehow, I couldnt fall asleep.
Maybe its the excessive tea i drank this evening to curb my recurring hiccups.
Maybe there is another reason.....
Had the same feeling the night before SCSM2007....
Ok ok better go back to bed.
^..^
星期五, 五月 30
Adidas Sundown Marathon ( D -1 day)
I am feeling much better today, though still a bit tired.
Appetite is much better today so trying to do a little carbo-loading.
I don't know whether I will run tomorrow.
Will evaluate my options when i wake up tomorrow.
My heart is willing but it all depends on my body now.
If I choose to stand before the start line, to finish the marathon in one piece is my only priority.
Timing is no longer an issue (my target was < 5hrs).
Fu Ren, I know you are concerned for me.
But i promise you, if i make the choice to run, I will not pushed beyond my limits.
Running the Sundown has been all i wanted for this 6 months.
^..^
Appetite is much better today so trying to do a little carbo-loading.
I don't know whether I will run tomorrow.
Will evaluate my options when i wake up tomorrow.
My heart is willing but it all depends on my body now.
If I choose to stand before the start line, to finish the marathon in one piece is my only priority.
Timing is no longer an issue (my target was < 5hrs).
Fu Ren, I know you are concerned for me.
But i promise you, if i make the choice to run, I will not pushed beyond my limits.
Running the Sundown has been all i wanted for this 6 months.
^..^
Recycling Bin- Part 3
Here's the latest reply from NEA.
Typical email forwarder without checking the facts.
Its the private condo that is undergoing the enbloc and not the HDB block I am staying in.
tsk tsk tsk!
"Dear Eric,
We have written to Altvater on the provision of recycling depositories for
your estate. Understand that you estate x x x, is currently
undergoing enbloc exercise and thus Alvater is unable to provide the recycling facilities for your estate.
However we would like to inform you that there are recycling depositories at Blk xxx and Blk xxx which you could consider using instead.
We look forward to your continual support and participation in the National Recycling Programme. Please do not hesitate to contact us if there are any issues pertaining to the recycling programme."
^..^
Typical email forwarder without checking the facts.
Its the private condo that is undergoing the enbloc and not the HDB block I am staying in.
tsk tsk tsk!
"Dear Eric,
We have written to Altvater on the provision of recycling depositories for
your estate. Understand that you estate x x x, is currently
undergoing enbloc exercise and thus Alvater is unable to provide the recycling facilities for your estate.
However we would like to inform you that there are recycling depositories at Blk xxx and Blk xxx which you could consider using instead.
We look forward to your continual support and participation in the National Recycling Programme. Please do not hesitate to contact us if there are any issues pertaining to the recycling programme."
^..^
星期四, 五月 29
星期三, 五月 28
Recycling Bin- Part 2
The reply from NEA.
Typical government bureacracy at work- need approval from this dept, need approval from other ministries. Sigh!
"Dear Eric,
We thank you for your active participation in our national recycling efforts. Pertaining to your feedback, we would be corresponding with Altvater, the Public Waste Collector to look into the placement of recycling depositories for your estate. This would however be subjected to approval from the Town Council. Nevertheless, we would keep you inform once the approval for the placement of the recycling bins have been given.
Meanwhile, we would like to encourage you to utilise the National Recycling Programme as another convenient means to recycle. Under the programme, Altvater would issue you the national recycling bags to deposit your recyclables and provide door-to-door fortnightly collection service for the recyclables. The collection date for your area is every alternate Thurs and the next collection date is 5 and 19 Jun. Kindly place the bag of recyclables before 8.30am infront of your apartment on the collection date.
In the event, you have not been issued a recycling bag, please do not hesitate to inform us and provide us with your residential address including your unit number so that Altvater can deliver a bag to you."
^..^
Typical government bureacracy at work- need approval from this dept, need approval from other ministries. Sigh!
"Dear Eric,
We thank you for your active participation in our national recycling efforts. Pertaining to your feedback, we would be corresponding with Altvater, the Public Waste Collector to look into the placement of recycling depositories for your estate. This would however be subjected to approval from the Town Council. Nevertheless, we would keep you inform once the approval for the placement of the recycling bins have been given.
Meanwhile, we would like to encourage you to utilise the National Recycling Programme as another convenient means to recycle. Under the programme, Altvater would issue you the national recycling bags to deposit your recyclables and provide door-to-door fortnightly collection service for the recyclables. The collection date for your area is every alternate Thurs and the next collection date is 5 and 19 Jun. Kindly place the bag of recyclables before 8.30am infront of your apartment on the collection date.
In the event, you have not been issued a recycling bag, please do not hesitate to inform us and provide us with your residential address including your unit number so that Altvater can deliver a bag to you."
^..^
Adidas Sundown Marathon (D -3)
ok. I am supposed to do the below before D Day
1. Carbo-Loading
what's carbo??
The more correct term should be "pills-loading".
Am down with soar throat and 38+deg fever. I am contended to be able to squeeze any food through the inflammed throat of mine.
2. Tapering
what tapering? what's "reduce training during last 2 weeks before race"?
I have not touched my running shoes since my last LSD run on 17May! Is the tapering good enough??
I can hear the cholesterol clogging my blood vessels as we speak!
So stop talking to me about TAPERING!!
Oh yeah! Did I mention that I pulled my calf muscle？
Damn! How suay can you be?
And to those who love to diagnose or comment on what'd happened to me.
Thanks hor! Your words dont help in situation like this.
3. Prayer
Oh God, whoever and wherever you are, I know that I have only come to you in times of need.
I am asking for your divine intervention for a small miracle, that my body will be well enough, to participate and complete the Sundown Marathon this Saturday. I will walk, crawl, roll to complete the race as long as you make me well enough to stand before the start line. Timing will no longer be a concern to me. ok. it starts to rain. Time to bed. Talk to you later!
^..^
1. Carbo-Loading
what's carbo??
The more correct term should be "pills-loading".
Am down with soar throat and 38+deg fever. I am contended to be able to squeeze any food through the inflammed throat of mine.
2. Tapering
what tapering? what's "reduce training during last 2 weeks before race"?
I have not touched my running shoes since my last LSD run on 17May! Is the tapering good enough??
I can hear the cholesterol clogging my blood vessels as we speak!
So stop talking to me about TAPERING!!
Oh yeah! Did I mention that I pulled my calf muscle？
Damn! How suay can you be?
And to those who love to diagnose or comment on what'd happened to me.
Thanks hor! Your words dont help in situation like this.
3. Prayer
Oh God, whoever and wherever you are, I know that I have only come to you in times of need.
I am asking for your divine intervention for a small miracle, that my body will be well enough, to participate and complete the Sundown Marathon this Saturday. I will walk, crawl, roll to complete the race as long as you make me well enough to stand before the start line. Timing will no longer be a concern to me. ok. it starts to rain. Time to bed. Talk to you later!
^..^
More on Recycling
I watched this video in some foreign countries which I can't recall.
It touched me. I hope it does the same to you too!
Recycling Bin
I wrote in to NEA a few days back to request for a recycling bin to be placed at my void deck.
They promised to look into my request but I have not heard from them.
You can find out the location of the recycling bin nearest to you using the link below
http://www.nea.gov.sg/cms/rcd/locations/map.html
Let's do our part in saving Mother Earth.
They promised to look into my request but I have not heard from them.
You can find out the location of the recycling bin nearest to you using the link below
http://www.nea.gov.sg/cms/rcd/locations/map.html
Let's do our part in saving Mother Earth.
星期二, 五月 27
让我们开房去
我今天去开房了。
地点是位于Still Road 的马六甲大酒店 (Malacca Hotel)。
在酒店柜台，我特别嘱咐要以钟点计，而且要幽静的房间。
柜台经理看到我一副老神在在的样子，一定以为我是常客。
其实，这是小生第一次的开房。
由于房间有限，在讨价还价下，以89元成交。条件是晚上8点前要退房。
算一算，十个小时，该做的都应该做完了。
嘿嘿！在你跑去向夫人告状之前，让我说明原由。
上个周末，我和病魔周旋了两天，才道高一丈强制把它压了下去。
可是昨晚半夜，它偷袭了我，然后大发淫威。
我忽冷忽热，好不容易熬到天亮才去看医生。
医生一验之下，高烧38.2度，喉咙发炎，MC两天。
问题来了。
我家在地震震央，在加上今天钟点女佣会来访，我能在家休养简直是天方夜谭！
唯一的办法是找个地方避难休养。
还有什么比开房更好？停车不用钱，又没人打扰。
现在睡了一觉，精神饱满，感觉病也好了一半。
屋外下着雨，趁这个时候再睡他几个钟头。
地点是位于Still Road 的马六甲大酒店 (Malacca Hotel)。
在酒店柜台，我特别嘱咐要以钟点计，而且要幽静的房间。
柜台经理看到我一副老神在在的样子，一定以为我是常客。
其实，这是小生第一次的开房。
由于房间有限，在讨价还价下，以89元成交。条件是晚上8点前要退房。
算一算，十个小时，该做的都应该做完了。
嘿嘿！在你跑去向夫人告状之前，让我说明原由。
上个周末，我和病魔周旋了两天，才道高一丈强制把它压了下去。
可是昨晚半夜，它偷袭了我，然后大发淫威。
我忽冷忽热，好不容易熬到天亮才去看医生。
医生一验之下，高烧38.2度，喉咙发炎，MC两天。
问题来了。
我家在地震震央，在加上今天钟点女佣会来访，我能在家休养简直是天方夜谭！
唯一的办法是找个地方避难休养。
还有什么比开房更好？停车不用钱，又没人打扰。
现在睡了一觉，精神饱满，感觉病也好了一半。
屋外下着雨，趁这个时候再睡他几个钟头。
星期一, 五月 26
星期六, 五月 24
The Adidas Sundown Marathon's Race Pack
No big deal.
The big black bag
Gave the black bag to my mother for her future supermarket use.
Threw away all the advertising pamplets in the bag too.
Left with a can of 100plus, a bottle of mineral water, the official Sundown adizero race top and the race bib.
My bib is 4045. Huat Ah!
The adizero race tee is a tad too small for me.
On the contrary, Fu Ren's too big.
Tsk tsk tsk. Something is wrong with the sizing chart provided by the race organiser.
I foresee a lot of participants will change the size of their race top tomorrow.
There is also a thread on the sg runners regarding the size of the race tee.
http://www.sgrunners.com/forum/index.php?showtopic=8087&st=0
Checked with my ex-colleague (you know who lah) who is now working for the 3-stripes company. His advise was to take 1 size bigger than usual because this is the fit-your-sexy-asian-body size.
^..^
The big black bag
Gave the black bag to my mother for her future supermarket use.
Threw away all the advertising pamplets in the bag too.
Left with a can of 100plus, a bottle of mineral water, the official Sundown adizero race top and the race bib.
My bib is 4045. Huat Ah!
The adizero race tee is a tad too small for me.
On the contrary, Fu Ren's too big.
Tsk tsk tsk. Something is wrong with the sizing chart provided by the race organiser.
I foresee a lot of participants will change the size of their race top tomorrow.
There is also a thread on the sg runners regarding the size of the race tee.
http://www.sgrunners.com/forum/index.php?showtopic=8087&st=0
Checked with my ex-colleague (you know who lah) who is now working for the 3-stripes company. His advise was to take 1 size bigger than usual because this is the fit-your-sexy-asian-body size.
^..^
星期五, 五月 23
Arghhhhhh.......
Was down at Millenia Walk this evening to collect my Sundown Marathon's race pack.
Hm....the foot analysis at the Adidas booth looked interesting so decided to try it.
All I need to do was to run over the sensor board, with one foot landing on the sensor board first, then repeat with the other foot.
I ended up running a few times over the sensor board cos....
"Aiya! Your toes landed out the board! Try again!" or
"Dont stop at the board! Run through it!" or
"You ran too slow too unnatural! Run again!"
So I kept running and running, till the last run...
Argggggggggggghhhhhhhhhhhhhhh!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I stopped in pain, holding to my right calf. Think I pulled a muscle in my calf.
I couldnt straighten my right leg or lift my right foot off the ground.
The staff saw that I was in pain. "ok lah! No need to run liao. Come and see your reading on the computer!"
Nabei！ ！#$%^&*()^&*(
I wore back my socks and shoes and limped slowly to him.
Anyway, whatever he said after, I didnt take notice cos my pain blocked out all my senses.
Am trying to ice away the soreness and pain at home.
My hope to run the Marathon is diminishing now.......
God! Please help me!
^..^
Hm....the foot analysis at the Adidas booth looked interesting so decided to try it.
All I need to do was to run over the sensor board, with one foot landing on the sensor board first, then repeat with the other foot.
I ended up running a few times over the sensor board cos....
"Aiya! Your toes landed out the board! Try again!" or
"Dont stop at the board! Run through it!" or
"You ran too slow too unnatural! Run again!"
So I kept running and running, till the last run...
Argggggggggggghhhhhhhhhhhhhhh!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I stopped in pain, holding to my right calf. Think I pulled a muscle in my calf.
I couldnt straighten my right leg or lift my right foot off the ground.
The staff saw that I was in pain. "ok lah! No need to run liao. Come and see your reading on the computer!"
Nabei！ ！#$%^&*()^&*(
I wore back my socks and shoes and limped slowly to him.
Anyway, whatever he said after, I didnt take notice cos my pain blocked out all my senses.
Am trying to ice away the soreness and pain at home.
My hope to run the Marathon is diminishing now.......
God! Please help me!
^..^
Upgrading In Progress
I am revamping the look of my blog.
Meanwhile, please bear with me as I test out the various template.
Meanwhile, please bear with me as I test out the various template.
如有不便，请多多原谅！
^..^
星期四, 五月 22
无题（5月22日）
之一 失望
很快，我在现公司上任已快一年了。
日前，公司刚刚宣布今年的分红。
因为事前有期望，现在达不到期望的目标，难免会失望。
其实，凭良心说，公司待我不薄，在现有的经济环境下还有的分红已经不错了。
所以，我打算在老板回国后，自动请缨兼职多一个客户。
老板一定会以为我神经。嘻！嘻！
之二 M1 Mobile Broadband
ok. gonna blog this in English.
Signed up for the M1 Mobile BB 2000 plan 2 days back. On the website, it claims download speed of up to 2Mbps.
At the M1 shop, I was contemplating whether to take up the 24-months contract to enjoy the 50% monthly subscription.
Somehow, the sales staff advised me to try out the 6-months contract (no discount, but free registration and SIM card) first, but deciding on the 24-months contract. Hmmm...fishy fishy!
After using the M1 BB for 2 days, I have the chance to compare the M1 BB speed against my starhub's wireless network, and the wireless@sg, my comment for the M1 BB is...........wonderful.............ly S.L.O.W.
When downloading my company's emails, I was able to
a. go to the toilet (small business)
b. go to the kitchen and looked for snacks in the fridge (of course i washed my hands after the toilet lah)
c. ate my snacks
d. threw the snack's wrapper away (and you thought that i ate the wrapper too? Siao!)
e. poured myself a cup of water (of course to drink lah, then do what?)
f. sat down on the couch again.
and its still downloading.
OK. granted, i may have a lot of emails to download, but yet it only fares slightly better than wireless@sg when it comes to web surfing.
So so so, if you are thinking of replacing your residential wirelss setup with M1 mobile BB.
Think again!
It is only suitable for light surfing and emails at best.
Likely to switch to Singtel's after my contract expires.
PS. The Vodafone Mobile Connect modem is a battery gusher too!
PPS. This blog entry is done over the M1 BB.
之三 Blog Hits
My goal is to exceed 200 blog hits for the month of May.
Current Stats:
i am 8 days away and 10 hits from my target. Everything looks good at this moment : ）
请多多捧场！
Ya ya ya! I am a few hits away from my 1000th too : ))
^. .^
很快，我在现公司上任已快一年了。
日前，公司刚刚宣布今年的分红。
因为事前有期望，现在达不到期望的目标，难免会失望。
其实，凭良心说，公司待我不薄，在现有的经济环境下还有的分红已经不错了。
所以，我打算在老板回国后，自动请缨兼职多一个客户。
老板一定会以为我神经。嘻！嘻！
之二 M1 Mobile Broadband
ok. gonna blog this in English.
Signed up for the M1 Mobile BB 2000 plan 2 days back. On the website, it claims download speed of up to 2Mbps.
At the M1 shop, I was contemplating whether to take up the 24-months contract to enjoy the 50% monthly subscription.
Somehow, the sales staff advised me to try out the 6-months contract (no discount, but free registration and SIM card) first, but deciding on the 24-months contract. Hmmm...fishy fishy!
After using the M1 BB for 2 days, I have the chance to compare the M1 BB speed against my starhub's wireless network, and the wireless@sg, my comment for the M1 BB is...........wonderful.............ly S.L.O.W.
When downloading my company's emails, I was able to
a. go to the toilet (small business)
b. go to the kitchen and looked for snacks in the fridge (of course i washed my hands after the toilet lah)
c. ate my snacks
d. threw the snack's wrapper away (and you thought that i ate the wrapper too? Siao!)
e. poured myself a cup of water (of course to drink lah, then do what?)
f. sat down on the couch again.
and its still downloading.
OK. granted, i may have a lot of emails to download, but yet it only fares slightly better than wireless@sg when it comes to web surfing.
So so so, if you are thinking of replacing your residential wirelss setup with M1 mobile BB.
Think again!
It is only suitable for light surfing and emails at best.
Likely to switch to Singtel's after my contract expires.
PS. The Vodafone Mobile Connect modem is a battery gusher too!
PPS. This blog entry is done over the M1 BB.
之三 Blog Hits
My goal is to exceed 200 blog hits for the month of May.
Current Stats:
i am 8 days away and 10 hits from my target. Everything looks good at this moment : ）
请多多捧场！
Ya ya ya! I am a few hits away from my 1000th too : ))
^. .^
星期二, 五月 20
huh? Again?
After the training run on Sat night, I was limping till today.
This afternoon, I visited the company doctor to ask for some anti-inflammatory medicine.
After hearing my problem, his first comment was "Huh? Again?" - -"
No, no , no, doctor its different! The last time was my butt, this time is my hamstring.
Doctor shook his head. "So how far did you run?" He asked.
"35km." I was a little proud of myself.
"Sorry! I have no idea how far is that."
!#$%^&*%^&* then you ask for what??
End of the day, I managed to get my anti-inflammatory pills, and was glad to end the meaningless exchange with the doctor.
Probably, he will be happier if i tell him "Doctor! I stretched my hamstring when I was reaching for my mug of beer over the bar counter last night!".
This afternoon, I visited the company doctor to ask for some anti-inflammatory medicine.
After hearing my problem, his first comment was "Huh? Again?" - -"
No, no , no, doctor its different! The last time was my butt, this time is my hamstring.
Doctor shook his head. "So how far did you run?" He asked.
"35km." I was a little proud of myself.
"Sorry! I have no idea how far is that."
!#$%^&*%^&* then you ask for what??
End of the day, I managed to get my anti-inflammatory pills, and was glad to end the meaningless exchange with the doctor.
Probably, he will be happier if i tell him "Doctor! I stretched my hamstring when I was reaching for my mug of beer over the bar counter last night!".
星期日, 五月 18
Last LSD (35km) Before Sundown
Towards the end of the run yesterday, was one of those rare moments where fu ren and I questioned my sanity.
My run was reduced to a brisk walk at best, and i hardly could stand up at the end point.
I have never been in a worst state than this (yet!).
However, the sight of fu ren waiting for me at the end point (note: it's 4am) was comforting.
Thanks fu ren, for being my pillar of strength!
ok. How did it start?
I have planned this run as my last LSD before SD, so I can taper for the next 2 weeks.
I wasnt able to make up my mind, till the last minute, to run this LSD cos my body was not in its best state.
Plagued with ITB problem (I guess) and the carry-over effect of last week's 21km, my body had been telling me to stop in every way it could. Thursday's tempo run was a tell-tale sign- I could only finished 5km at the tempo pace.
A couple of other last-minute decisions I made
1. Instead of running SD's actual route (starting from Bedok Reservoir), i chose to run 8 laps of Bedok Reservoir (each lap is 4.3km for a total distance of 34.4km). So if at any point I feel discomfort, I can stop the run and walk home. Also, I thought that the dirt track at BR can lessen the impact on my knees.
* If you think that running the Changi Coast Road is mental, you should try running BR x n laps*
2. I brought forward the run from 4am on Sunday, to 11pm on Saturday.
I started the run with 2 laps on my run. Fu ren joined me at the 3rd and 4th lap.
For this run, I adopted the 12/3 run walk, one of my race strategies for the SD.
Here's my pace for the 8 laps.
I was going strong from lap 1-6, despite the constant worry about my ITB.
Then......Yeah....what happened at lap 7 and 8?
I think I have hit the "wall".
What is the "Wall"?
Hitting The Wall is basically about running out of energy.
The runner’s primary fuel sources are carbohydrates (in the form of blood glucose and glycogen, a polymer of glucose stored in the muscles and liver) and fats (free fatty acids in the bloodstream and muscle triglycerides, molecules containing three fatty acids).
Your body has 2,000 calories worth of glycogen stored in the muscles and liver; that’s about enough to get you to—surprise!—mile 20. If you manage to deplete your glycogen reserves, say hello to The Wall.
Then you think you can rely on your fats? Wrong again!
Fatty acid metabolism requires plentiful circulating oxygen, a precious commodity when you’re running at marathon race pace.
Burning fatty acids requires plentiful oxygen, so as fatty acid metabolism increases, your heart must work harder to pump more oxygen-carrying blood to the muscles. It may be difficult or impossible to maintain your pace, especially if you’ve lost enough water through sweat to become even slightly dehydrated (this causes your blood to become thicker and therefore harder to pump).
So why did I hit the wall?
I suspect the reasons are below
1. I did not eat enough during the day. My meals for the whole day only include
a. A bowl of pork porridge for BF
b. A blow of duck porridge + cheng chng for dinner
c. 2 half-boiled eggs for lunch
d. 1 slice of peanut butter toast for lunch
e. A half-pack of maggi noodles before the run.
2. I did not drink enough during the run, especially isotonic drinks.
The vending machine at BR was out of isotonic drinks and I have to rely on the leftover pocari mix + plain water from my previous run.
I think I only drank about 1500-1800ml during the run. I was dehydrated.
3. I did not rest enough as I was out shopping with fu ren during the day.
So how did it feel?
H.E.L.L!!
Every muscles on my legs threatened to cramp and i had to stop frequently to stretch.
I was reduced to shuffling my feet, more like a hybrid run + walk.
The pain on both legs just wouldnt go away and i was reaching deep within to find the energy to keep moving.
I had even resorted to SINGING to my radio during my run (ok those anglers at BR last night, it was me singing not some supernatural presence).
During the beginning of the 8th lap, I contemplated (not once, but thrice) to stop the run right there.
If you look at my Garmin's run record, you will notice 3 blue spikes on the pace axis.
That were the 3 times where I stopped and wanted to quit.
But I PUSHED on, thinking I would encounter the same during the actual Marathon, so I might as well experience IT first hand now.
I am glad I did, but my body didnt agree with me this morning. I can hardly stand up now and if i walk, I resemble the living dead from "Night of the Living Deads".
Am I insane?
Sometimes I think I am.
But if you never try, how do you know what are you capable of?
Now....road to recovery.
"Pain is temporary. Quitting is forever."- Lance Armstrong.
^..^
My run was reduced to a brisk walk at best, and i hardly could stand up at the end point.
I have never been in a worst state than this (yet!).
However, the sight of fu ren waiting for me at the end point (note: it's 4am) was comforting.
Thanks fu ren, for being my pillar of strength!
ok. How did it start?
I have planned this run as my last LSD before SD, so I can taper for the next 2 weeks.
I wasnt able to make up my mind, till the last minute, to run this LSD cos my body was not in its best state.
Plagued with ITB problem (I guess) and the carry-over effect of last week's 21km, my body had been telling me to stop in every way it could. Thursday's tempo run was a tell-tale sign- I could only finished 5km at the tempo pace.
A couple of other last-minute decisions I made
1. Instead of running SD's actual route (starting from Bedok Reservoir), i chose to run 8 laps of Bedok Reservoir (each lap is 4.3km for a total distance of 34.4km). So if at any point I feel discomfort, I can stop the run and walk home. Also, I thought that the dirt track at BR can lessen the impact on my knees.
* If you think that running the Changi Coast Road is mental, you should try running BR x n laps*
2. I brought forward the run from 4am on Sunday, to 11pm on Saturday.
I started the run with 2 laps on my run. Fu ren joined me at the 3rd and 4th lap.
For this run, I adopted the 12/3 run walk, one of my race strategies for the SD.
Here's my pace for the 8 laps.
I was going strong from lap 1-6, despite the constant worry about my ITB.
Then......Yeah....what happened at lap 7 and 8?
I think I have hit the "wall".
What is the "Wall"?
Hitting The Wall is basically about running out of energy.
The runner’s primary fuel sources are carbohydrates (in the form of blood glucose and glycogen, a polymer of glucose stored in the muscles and liver) and fats (free fatty acids in the bloodstream and muscle triglycerides, molecules containing three fatty acids).
Your body has 2,000 calories worth of glycogen stored in the muscles and liver; that’s about enough to get you to—surprise!—mile 20. If you manage to deplete your glycogen reserves, say hello to The Wall.
Then you think you can rely on your fats? Wrong again!
Fatty acid metabolism requires plentiful circulating oxygen, a precious commodity when you’re running at marathon race pace.
Burning fatty acids requires plentiful oxygen, so as fatty acid metabolism increases, your heart must work harder to pump more oxygen-carrying blood to the muscles. It may be difficult or impossible to maintain your pace, especially if you’ve lost enough water through sweat to become even slightly dehydrated (this causes your blood to become thicker and therefore harder to pump).
So why did I hit the wall?
I suspect the reasons are below
1. I did not eat enough during the day. My meals for the whole day only include
a. A bowl of pork porridge for BF
b. A blow of duck porridge + cheng chng for dinner
c. 2 half-boiled eggs for lunch
d. 1 slice of peanut butter toast for lunch
e. A half-pack of maggi noodles before the run.
2. I did not drink enough during the run, especially isotonic drinks.
The vending machine at BR was out of isotonic drinks and I have to rely on the leftover pocari mix + plain water from my previous run.
I think I only drank about 1500-1800ml during the run. I was dehydrated.
3. I did not rest enough as I was out shopping with fu ren during the day.
So how did it feel?
H.E.L.L!!
Every muscles on my legs threatened to cramp and i had to stop frequently to stretch.
I was reduced to shuffling my feet, more like a hybrid run + walk.
The pain on both legs just wouldnt go away and i was reaching deep within to find the energy to keep moving.
I had even resorted to SINGING to my radio during my run (ok those anglers at BR last night, it was me singing not some supernatural presence).
During the beginning of the 8th lap, I contemplated (not once, but thrice) to stop the run right there.
If you look at my Garmin's run record, you will notice 3 blue spikes on the pace axis.
That were the 3 times where I stopped and wanted to quit.
But I PUSHED on, thinking I would encounter the same during the actual Marathon, so I might as well experience IT first hand now.
I am glad I did, but my body didnt agree with me this morning. I can hardly stand up now and if i walk, I resemble the living dead from "Night of the Living Deads".
Am I insane?
Sometimes I think I am.
But if you never try, how do you know what are you capable of?
Now....road to recovery.
"Pain is temporary. Quitting is forever."- Lance Armstrong.
^..^
星期六, 五月 17
无题（５月１７日）
之一
以前打８０元的车油，我可以驾一个多星期。
现在打１００元的油，只可以驾一个星期。
老板！几时要加我的薪水？
之二
可能我后知后觉，现在才发现可以利用ＳＲＳ（Ｓｕｐｐｌｅｍｅｎｔａｒｙ Ｒｅｔｉｒｅｍｅｎｔ Ｓｃｈｅｍｅ）少付点税。详情：
http://www.finatiq.com/helpcentre/Hcr_Basics_SRS.shtm
之三
最近喜欢的歌。
李圣杰-靠近
走在人挤人的走道
我问了自己没有爱情的人是否会长命
那些电影常常让人感觉甜蜜
但是我 不相信
坐在没有人的角落我也问自己
究竟应该继续还是该放弃
没有人能了解我现在的心情
想看你 想躲你 难以决定
每当我想靠近
你总会装冷静
眼看你的表情
仿佛已经说明
我只想要证明
我们这段爱情
也许在你眼里
它只是个游戏
我只想要靠紧
也很想要抱紧
回想到那过去
和现在新的你
我还想要参与
你的生活点滴
只要你肯相信
我一定会陪你走下去
能不能让我再说我爱你
还是你已不想听
能不能够把你彻底的忘记
我是真的搞不清
以前打８０元的车油，我可以驾一个多星期。
现在打１００元的油，只可以驾一个星期。
老板！几时要加我的薪水？
之二
可能我后知后觉，现在才发现可以利用ＳＲＳ（Ｓｕｐｐｌｅｍｅｎｔａｒｙ Ｒｅｔｉｒｅｍｅｎｔ Ｓｃｈｅｍｅ）少付点税。详情：
http://www.finatiq.com/helpcentre/Hcr_Basics_SRS.shtm
之三
最近喜欢的歌。
李圣杰-靠近
走在人挤人的走道
我问了自己没有爱情的人是否会长命
那些电影常常让人感觉甜蜜
但是我 不相信
坐在没有人的角落我也问自己
究竟应该继续还是该放弃
没有人能了解我现在的心情
想看你 想躲你 难以决定
每当我想靠近
你总会装冷静
眼看你的表情
仿佛已经说明
我只想要证明
我们这段爱情
也许在你眼里
它只是个游戏
我只想要靠紧
也很想要抱紧
回想到那过去
和现在新的你
我还想要参与
你的生活点滴
只要你肯相信
我一定会陪你走下去
能不能让我再说我爱你
还是你已不想听
能不能够把你彻底的忘记
我是真的搞不清
星期五, 五月 16
选择
不是！不是！不是林子祥和叶倩文的“选择”！
那晚电视上播映“妙手仁心III”。剧里邵美琪怀孕了，可惜测试检验出肚里的孩子患有唐氏综合症*(Down’s Syndrome)。邵美琪面对的抉择是该不该把孩子生下来。
昨晚，夫人和我有了一个小讨论。
我的论点是多数父母会选择拿掉孩子，因为生下来后麻烦的是父母，而不是孩子（因为智力偏低，可能已不能分辨什么是麻烦）。
夫人的论点是应该拿掉孩子，因为以后父母死了就没人照顾孩子，孩子可能会受苦。
其实答案没有对或错，因为每个家庭的背景都不同。
今天早上一边驾车一面想着这个话题。
上天赐予我们孕育下一代的能力，是不是代表我们有权力决定他们的生死存亡？
而我们是否也有决定自己生死的权力呢？
假如我们没有决定他人或自己生存的权力，哪谁会有呢？
Are we playing God?
We always assume we know the best for others, but is this truly the best for others?
We are all guilty of “你听我的话一定没错！”或“我早知道会有搞到这样，他早应该听我说！”。
在什么时候我们已成为能治各种疑难杂症，又能未卜先知的“生活医生”？
我认为每个人都应该对自己的生命负责。
这个责任包括选择的权力，当然也包括犯错的权力。
犯错是生活乐趣的一种。If you can live with the consequences, go ahead to do it!
一切都循规蹈矩的话，你的一生和挂在墙上的时钟没有分别。
所以，我们就别再剥夺他人选择和犯错的权力了。
嘻！嘻！我又有点OT了！
话说回来，我不想面对邵美琪的难题，因为我怕我会做出自私的决定。。。。
*唐氏综合症是由于婴儿先天染色体缺陷而引发的。这病症通常与母亲的年龄有关。孕妇的年龄越大，产下这样的婴孩的可能性越高。这种婴儿智能较低，头部较小、外眼角上翘、鼻梁扁平、耳朵位置偏低（貌似蒙古孩子）。
那晚电视上播映“妙手仁心III”。剧里邵美琪怀孕了，可惜测试检验出肚里的孩子患有唐氏综合症*(Down’s Syndrome)。邵美琪面对的抉择是该不该把孩子生下来。
昨晚，夫人和我有了一个小讨论。
我的论点是多数父母会选择拿掉孩子，因为生下来后麻烦的是父母，而不是孩子（因为智力偏低，可能已不能分辨什么是麻烦）。
夫人的论点是应该拿掉孩子，因为以后父母死了就没人照顾孩子，孩子可能会受苦。
其实答案没有对或错，因为每个家庭的背景都不同。
今天早上一边驾车一面想着这个话题。
上天赐予我们孕育下一代的能力，是不是代表我们有权力决定他们的生死存亡？
而我们是否也有决定自己生死的权力呢？
假如我们没有决定他人或自己生存的权力，哪谁会有呢？
Are we playing God?
We always assume we know the best for others, but is this truly the best for others?
We are all guilty of “你听我的话一定没错！”或“我早知道会有搞到这样，他早应该听我说！”。
在什么时候我们已成为能治各种疑难杂症，又能未卜先知的“生活医生”？
我认为每个人都应该对自己的生命负责。
这个责任包括选择的权力，当然也包括犯错的权力。
犯错是生活乐趣的一种。If you can live with the consequences, go ahead to do it!
一切都循规蹈矩的话，你的一生和挂在墙上的时钟没有分别。
所以，我们就别再剥夺他人选择和犯错的权力了。
嘻！嘻！我又有点OT了！
话说回来，我不想面对邵美琪的难题，因为我怕我会做出自私的决定。。。。
*唐氏综合症是由于婴儿先天染色体缺陷而引发的。这病症通常与母亲的年龄有关。孕妇的年龄越大，产下这样的婴孩的可能性越高。这种婴儿智能较低，头部较小、外眼角上翘、鼻梁扁平、耳朵位置偏低（貌似蒙古孩子）。
星期四, 五月 15
Maiden Run with Boy
Brought my Garmin boy out for a run at Bedok Reservoir. His maiden run with me....hee hee hee.
Intention was to do an interval with 5 reps of 1000m with 500m recovery jog.
However I was not too familiar with the operation of Garmin boy and the interval ended prematurely.
Timings as follow (HR= Heart Rate)
4:45 HR172
4:43 HR177
4:44 HR177
5:00 HR175
Fourth round already a little bit punctured...sigh....
Boy boy, lets run next week again.
Intention was to do an interval with 5 reps of 1000m with 500m recovery jog.
However I was not too familiar with the operation of Garmin boy and the interval ended prematurely.
Timings as follow (HR= Heart Rate)
4:45 HR172
4:43 HR177
4:44 HR177
5:00 HR175
Fourth round already a little bit punctured...sigh....
Boy boy, lets run next week again.
星期三, 五月 14
白日梦语（5月14日）
之一: 越跑越不健康？
网上看到的资料：
“Did the track workout suppress your immune system and allow you to get sick?
In a study published in the August, 1995 issue of Medicine and Science in Sports and Exercise, Dr. J. Duncan MacDougall and colleagues investigated the effects of training on the immune systems of distance runners.
MacDougall et al. found reductions in the ratio of "immune helper" cells to "immune suppressor" cells with increases in either the volume or intensity of training. Dr. MacDougall relates, "This ratio is an accepted marker of immune function, and a reduction indicates an increased susceptibility to infection." The runners' immune systems were depressed more by increasing the intensity of training than by increasing the volume.
How long does it take for your immune system to recover?
In Dr. MacDougall's study, the subjects' immune helper/immune suppressor ratios were found to return to normal by the following day after a workout. This study did not focus on how many hours it takes for the immune system to recover, but Dr. MacDougall states, "Other studies have found this ratio to return to normal within 30-90 minutes after exercise."
What are the implications for your training?
The McMaster University results indicate that you shouldn't suddenly increase the intensity of your training or your mileage because it can overwhelm your immune system. The subsequent suppression of your immune system, although short-lived, can open the door to illness. You should, therefore, take extra precautions when adding speedwork, races, or extra miles to your running program."
难怪跑了35公里后，身体一直不舒服，可能是在吃午餐的餐馆感染到病菌。
之二: My New Toy!
Finally my new toy is here, 1 week after I ordered it on the US website.
It costs USD165, which is a steal for a GPS cum Heart Rate Monitor cum Bike computer cum running computer cum wrist watch.
Cant wait to take it out for a run. Hee hee hee!
But beware, it looks like a star trek gadget on my wrist.
Scott! Beam me up!
网上看到的资料：
“Did the track workout suppress your immune system and allow you to get sick?
In a study published in the August, 1995 issue of Medicine and Science in Sports and Exercise, Dr. J. Duncan MacDougall and colleagues investigated the effects of training on the immune systems of distance runners.
MacDougall et al. found reductions in the ratio of "immune helper" cells to "immune suppressor" cells with increases in either the volume or intensity of training. Dr. MacDougall relates, "This ratio is an accepted marker of immune function, and a reduction indicates an increased susceptibility to infection." The runners' immune systems were depressed more by increasing the intensity of training than by increasing the volume.
How long does it take for your immune system to recover?
In Dr. MacDougall's study, the subjects' immune helper/immune suppressor ratios were found to return to normal by the following day after a workout. This study did not focus on how many hours it takes for the immune system to recover, but Dr. MacDougall states, "Other studies have found this ratio to return to normal within 30-90 minutes after exercise."
What are the implications for your training?
The McMaster University results indicate that you shouldn't suddenly increase the intensity of your training or your mileage because it can overwhelm your immune system. The subsequent suppression of your immune system, although short-lived, can open the door to illness. You should, therefore, take extra precautions when adding speedwork, races, or extra miles to your running program."
难怪跑了35公里后，身体一直不舒服，可能是在吃午餐的餐馆感染到病菌。
之二: My New Toy!
Finally my new toy is here, 1 week after I ordered it on the US website.
It costs USD165, which is a steal for a GPS cum Heart Rate Monitor cum Bike computer cum running computer cum wrist watch.
Cant wait to take it out for a run. Hee hee hee!
But beware, it looks like a star trek gadget on my wrist.
Scott! Beam me up!
星期日, 五月 11
Training Run (21km)
Went for a training run with fu ren this evening at ECP.
The distance was 21km- starting at CP F2, run towards SAFRA resort and make a U-turn, run towards Fort Road and make a U-turn, and back to CP F2.
Since I have no intention to exert fu ren and myself so the planned pace was 7min/km.
We should be completing the whole distance in 2hrs30mins.
This would be the longest distance that fu ren has ever run. I wanted to use this run to build up her confidence for AHM.
We broke the whole distance into 7km segments, each should take 50mins to complete.
We will take a water break at the end of every 7km.
Blib from fu ren:
First 7km was quite uneventful, except the usual "peeing monster" was lurking behind me... Rather than taking the risk, I decided to break for nature's call after the first 7km. Kept reminding myself not to run too fast, lest I run out of steam before the Fort Road U-Turn. There were lots of BBQ families enjoying their sunday get-togethers at East Coast Park and I began to get hungry while running!! First time eh! May be it only kicks in for longer runs.
I was slightly annoyed by cyclists who continued to intrude into the pedestrian/runners' lane. Once or twice, I had to weaved in & out of the boundary to avoid getting run over by kiddy-riders or family members who stopped abruptly to wait for one another.
Weather was exceptionally good, I cannot ask for more. Windy and OK humidity. It made the long run more bearable than I thought it would be! As I ran towards Fort Road, I saw lao ye standing by the side waiting for me with bottled drinks. How sweet to have someone run with you and act as support crew all at the same time! :) I however declined the drink at that point to push on to the U-Turn, where I treated myself to whatever's left in that bottle. Yummy.
Running back from Fort Road needed much more motivation. After all, we've been running for close to 1:30:00 and being so familiar with this stretch of ECP, the run becomes more mundane. lao ye ran ahead and I was running at my own pace. Caught up with 2 men who jogged/walked at intervals. At this point, real hunger struck and I found myself dragging my feet all the way till past MacDonald's... This time, lao ye was waiting for me with half a can of 100-plus, and that gave me the energy to contine the journey which ended nicely at 2:28:27 at Carpark F2 (21 KM mark).
I finished at 2:26:01 after a slight detour around the lagoon.
Was feeling good after the run.
Now jio-ing fu ren to join me for my last LSD of 35km this coming Sunday. I suggested that she runs with me from Bedok Rerservoir and stops her run at Changi Beach Park for a distance of 16km. I shall continue my run along changi coast road towards ECP, then terminates at Fort Road for a total distance of 35km.
Lets hope that she can wake up at 3am to join in the LSD...hee hee hee.
The distance was 21km- starting at CP F2, run towards SAFRA resort and make a U-turn, run towards Fort Road and make a U-turn, and back to CP F2.
Since I have no intention to exert fu ren and myself so the planned pace was 7min/km.
We should be completing the whole distance in 2hrs30mins.
This would be the longest distance that fu ren has ever run. I wanted to use this run to build up her confidence for AHM.
We broke the whole distance into 7km segments, each should take 50mins to complete.
We will take a water break at the end of every 7km.
Blib from fu ren:
First 7km was quite uneventful, except the usual "peeing monster" was lurking behind me... Rather than taking the risk, I decided to break for nature's call after the first 7km. Kept reminding myself not to run too fast, lest I run out of steam before the Fort Road U-Turn. There were lots of BBQ families enjoying their sunday get-togethers at East Coast Park and I began to get hungry while running!! First time eh! May be it only kicks in for longer runs.
I was slightly annoyed by cyclists who continued to intrude into the pedestrian/runners' lane. Once or twice, I had to weaved in & out of the boundary to avoid getting run over by kiddy-riders or family members who stopped abruptly to wait for one another.
Weather was exceptionally good, I cannot ask for more. Windy and OK humidity. It made the long run more bearable than I thought it would be! As I ran towards Fort Road, I saw lao ye standing by the side waiting for me with bottled drinks. How sweet to have someone run with you and act as support crew all at the same time! :) I however declined the drink at that point to push on to the U-Turn, where I treated myself to whatever's left in that bottle. Yummy.
Running back from Fort Road needed much more motivation. After all, we've been running for close to 1:30:00 and being so familiar with this stretch of ECP, the run becomes more mundane. lao ye ran ahead and I was running at my own pace. Caught up with 2 men who jogged/walked at intervals. At this point, real hunger struck and I found myself dragging my feet all the way till past MacDonald's... This time, lao ye was waiting for me with half a can of 100-plus, and that gave me the energy to contine the journey which ended nicely at 2:28:27 at Carpark F2 (21 KM mark).
I finished at 2:26:01 after a slight detour around the lagoon.
Was feeling good after the run.
Now jio-ing fu ren to join me for my last LSD of 35km this coming Sunday. I suggested that she runs with me from Bedok Rerservoir and stops her run at Changi Beach Park for a distance of 16km. I shall continue my run along changi coast road towards ECP, then terminates at Fort Road for a total distance of 35km.
Lets hope that she can wake up at 3am to join in the LSD...hee hee hee.
星期四, 五月 8
星期日, 五月 4
LSD (35km)
Did my LSD of 35km today.
Started at 4am and completed the distance in 4hr 7mins 11sec, better than I expected.
I was finishing strong along the ECP (26-35km) stretch as compared to the fatigue I had in my last 32km run.
14km 1:40:00 1:41:00 (including 6mins water and toilet break at 7km)
26km 3:05:00 3:11:30 (including 4mins water break at 14km)
32km 3:48:00 3:52:00 (including 3mins water and toilet break at 26km)
35km 4:09:00 4:07:11 (including 3 mins water break at 32km)
As you can see, my planned time have not included any water or toilet breaks but in reality, I was able to take breaks and yet better the timings.
Distance Planned Pace Actual Pace(Incld Breaks) Actual Pace(Excld Breaks)
0-7km 7.11min/km 6.93min/km 6.07min/km
7-14km 7.11min/km 7.59min/km 7.02min/km
14-26km 7.11min/km 7.49min/km 7.24min/km
26-32km 7.11min/km 6.75min/km 6.25min/km
32-35km 7.11min/km 5.06min/km 5.06min/km
I was running the 26-35km stretch faster than the 0-26km stretch. I am wondering why....
I think the following contributed to my better timings than my last 32km run-
1. Better water management during the 14-26km (coastal road) stretch. The last time I ran out of water half-way through.
2. Had 2 packs of powergel at 14km and 26km for extra boost. I had only 1 pack at 14km for the previous 32km run.
3. I started the run an hour earlier at 4am to avoid the heat. The last 32km run I started at 5am and was caught in the heat along ECP.
4. I am more familiar with the route than before.
Hee hee! I am already looking forward to the next 35km run 2 weeks later. That will be my last LSD run before the actual event.
Oh by the way, it's the first time I had blood in my urine (at 26km toilet break). Although it is not uncommon in long distance runner, and it turned normal after consumption of plenty of fluid, I will need to monitor the situation.
One of the listed possible causes is not drinking enough water. Ok, i promise to keep myself properly hydrated during future runs, especially in the recent hot spell.
(I had 2 cans of istonic drink, plus 2200ml of water for this run. This is how much our body will at least need).
Started at 4am and completed the distance in 4hr 7mins 11sec, better than I expected.
I was finishing strong along the ECP (26-35km) stretch as compared to the fatigue I had in my last 32km run.
Distance Planned time Actual Time
7km 0:50:00 0:48:00
14km 1:40:00 1:41:00 (including 6mins water and toilet break at 7km)
26km 3:05:00 3:11:30 (including 4mins water break at 14km)
32km 3:48:00 3:52:00 (including 3mins water and toilet break at 26km)
35km 4:09:00 4:07:11 (including 3 mins water break at 32km)
As you can see, my planned time have not included any water or toilet breaks but in reality, I was able to take breaks and yet better the timings.
Distance Planned Pace Actual Pace(Incld Breaks) Actual Pace(Excld Breaks)
0-7km 7.11min/km 6.93min/km 6.07min/km
7-14km 7.11min/km 7.59min/km 7.02min/km
14-26km 7.11min/km 7.49min/km 7.24min/km
26-32km 7.11min/km 6.75min/km 6.25min/km
32-35km 7.11min/km 5.06min/km 5.06min/km
I was running the 26-35km stretch faster than the 0-26km stretch. I am wondering why....
I think the following contributed to my better timings than my last 32km run-
1. Better water management during the 14-26km (coastal road) stretch. The last time I ran out of water half-way through.
2. Had 2 packs of powergel at 14km and 26km for extra boost. I had only 1 pack at 14km for the previous 32km run.
3. I started the run an hour earlier at 4am to avoid the heat. The last 32km run I started at 5am and was caught in the heat along ECP.
4. I am more familiar with the route than before.
Hee hee! I am already looking forward to the next 35km run 2 weeks later. That will be my last LSD run before the actual event.
Oh by the way, it's the first time I had blood in my urine (at 26km toilet break). Although it is not uncommon in long distance runner, and it turned normal after consumption of plenty of fluid, I will need to monitor the situation.
One of the listed possible causes is not drinking enough water. Ok, i promise to keep myself properly hydrated during future runs, especially in the recent hot spell.
(I had 2 cans of istonic drink, plus 2200ml of water for this run. This is how much our body will at least need).
星期四, 五月 1
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