Yes. I am back to Singapore.
Feeling the jet lag even though its only 6hrs apart.
Went for an evening run at ECP to wake myself up.
Today was the longest distance I ran after Sundown and I have target to keep my pace sub-6mins/km in order to test my cardio, but.....
hoo, hoo, hoo, I was panting so hard during the run.
Felt like I have just run 2.4km in army.
Think my fitness has gone down the toilet (yes! toilet is faster than drain).
Let the numbers do the talking.
Total Distance: 10.1km
Total Time: 1:01:32
Avg pace: 6:06/km (including warm up and stretching)
Avg HR: 178
0-2km 7:29/km HR122 (Warm-up run and stopped for 3mins to do stretching)
2-3km 5:49/km HR177
3-4km 5:42/km HR181
4-5km 5:40/km HR184
5-6km 5:48/km HR186
6-7km 5:42/km HR186
7-8km 5:42/km HR189
8-9km 5:48/km HR189
9-10km 5:43/km HR190
Wonder whether I have enough time to condition for AHM.
星期一, 六月 30
星期日, 六月 29
Frankfurt- Day 3
Pickup was earlier at 8am as we have a long drive of 2.5hrs to Nurnberg.
Thought it was my chance to experience the German autobahn but unfortunately, a lot of locals and EU tourists were are on the roads traveling for their summer holiday. Max speed we managed on the company car (VW golf) was only 180km/h on the way to Nurmberg.
Nurmberg is a nice little charming city as compared to the more cosmopolitan Frankfurt. It is known as the “toy capital of Germany” as some of the german toy companies are headquartered here. However, I think Nurnberg should be more appropriately known as “stationery capital of Germany” cos companies in the like of Stadler, Stabilo are also headquartered here. My Nurnberg colleague was sharing with me Stadler is also producing eye pencils for the cosmetics companies. Surprise! Surprise!
We spent an hour or so preparing for our up-coming meeting in the afternoon.
Had a quick bite at the Nurnberg airport before heading for our ultimate destination of the day- ADIDAS HQ in Herzogenaurach, 15mins away from Nurnberg.
After the meeting, we snapped a few pictures around the Adidas building before heading out to the Adidas factory outlet nearby.
Thought it was my chance to experience the German autobahn but unfortunately, a lot of locals and EU tourists were are on the roads traveling for their summer holiday. Max speed we managed on the company car (VW golf) was only 180km/h on the way to Nurmberg.
Nurmberg is a nice little charming city as compared to the more cosmopolitan Frankfurt. It is known as the “toy capital of Germany” as some of the german toy companies are headquartered here. However, I think Nurnberg should be more appropriately known as “stationery capital of Germany” cos companies in the like of Stadler, Stabilo are also headquartered here. My Nurnberg colleague was sharing with me Stadler is also producing eye pencils for the cosmetics companies. Surprise! Surprise!
We spent an hour or so preparing for our up-coming meeting in the afternoon.
Had a quick bite at the Nurnberg airport before heading for our ultimate destination of the day- ADIDAS HQ in Herzogenaurach, 15mins away from Nurnberg.
After the meeting, we snapped a few pictures around the Adidas building before heading out to the Adidas factory outlet nearby.
It was my first time there and the experience was awesome (same feeling when I visited Oakley HQ 4 years back).
The original Adidas Building
The new buildings around the old Adidas building
The new buildings around the old Adidas building
Bought a few running attires and 2 Germany soccer jersey : )) for fu ren and myself. At 44% staff discount, it didnt really work out to be cheaper after including the 19% VAT.
Adidas factory Outlet
Since it was getting late, we sped all the way back to Frankfurt.
The speedometer at 210km/h
The speedometer at 210km/h
^..^
Frankfurt- Day 2
Woke up with a running nose, must have caught the bug on the plane.
My German colleague picked me up at 9am and we headed to the Frankfurt office.
An uneventful morning spent at the office downloading emails and casual conversations with the colleagues in the office.
After lunch, some free ice creams were passed around the office, I guess it was in celebration of the Germany team who made it to the Euro 2008 final. I shared the same sentiment : ))))
In the afternoon, my running nose turned into a full-blown irritation.
I requested my colleague to drop me off at the hotel early, which he obliged.
I picked up a pack of aspirin from the pharmacy on the way back to hotel.
Took some aspirin and had an hour sleep.
At 6pm, the summer sun was still bright and sunny.
I changed into my running attire for a slow jog along the Main (the name of the river) River near the hotel.
My German colleague picked me up at 9am and we headed to the Frankfurt office.
An uneventful morning spent at the office downloading emails and casual conversations with the colleagues in the office.
After lunch, some free ice creams were passed around the office, I guess it was in celebration of the Germany team who made it to the Euro 2008 final. I shared the same sentiment : ))))
In the afternoon, my running nose turned into a full-blown irritation.
I requested my colleague to drop me off at the hotel early, which he obliged.
I picked up a pack of aspirin from the pharmacy on the way back to hotel.
Took some aspirin and had an hour sleep.
At 6pm, the summer sun was still bright and sunny.
I changed into my running attire for a slow jog along the Main (the name of the river) River near the hotel.
The Main River
The sun was in full force and although the temperature was 25C, it felt like 28C.
Part of the running track (cum cycling track) was muddy from the rain the day before.
Fortunately I brought along my NB trail shoes instead of my Asics running shoes.
I am a man with such great foresight ;p
Part of the running track (cum cycling track) was muddy from the rain the day before.
Fortunately I brought along my NB trail shoes instead of my Asics running shoes.
I am a man with such great foresight ;p
Most of the running track was covered with gravel chips, much like the one in Bedok Reservoir.
The track
Some wild rabbits were running in and out of the bushes next to the track, adding some distraction to my run. Stopped quite a few times trying to capture them on my camera, but they are usually too fast for me. Ha ha!
Masterpieces of local art talents
Taking a breather under the flyover
Had a good run of 42mins covering 6.7km, at an average pace of 6:20/km.
Back to hotel for shower and a change of clothes.
Couldn’t watch the match between Spain and Russia since the pub was booked by Luthansa Cargo. Instead I had a quiet dinner and drinks (and magazine) at the beer garden outside the hotel.
Back to hotel for shower and a change of clothes.
Couldn’t watch the match between Spain and Russia since the pub was booked by Luthansa Cargo. Instead I had a quiet dinner and drinks (and magazine) at the beer garden outside the hotel.
The beer, the Magazine and myself
Surprise visitor- a ladybird! When was the last time you saw one?
Turned in early since tomorrow I will have a long day ahead.
^..^
星期四, 六月 26
Frankfurt- Day 1
After 5 (or 6?) in-flight movies and 2 episodes of "Supernatural" after, I finally touchdown at FRA airport. It was a cool 22deg evening and damn, I was late for my Germany vs Turkey match!!
Navigating through FRA airport was not a simple task and there wasnt any clear (and big) signage. Ok, just follow the crowd, when the I finally saw the "Exit" and "Baggage Claim" signages. What? No immigration form to fill? Man, I just love Europe!
My colleague was waiting and waving the little company logo at the arrival gate. Fortunately I wasnt too stoned (time equivalent of 3am in Singapore) to notice him. And more fortunately, the hotel is 10mins away from the airport, and in his fast Seat TDI (same as Golf GTi), we were there in less than 10mins. He was in a rush to watch the match too : ) , but with his girlfriend.
Check-in was a breeze and I was down at the hotel pub in about 10mins. The score was still 0-0 then.
Imagine this- sipping a german beer and eating the frankfurter sausages, and at the same time supporting my fav Germany football team with the locals in a german pub. Life cant get better than this!
And the bonus was- GERMANY WON!!!!! : )))))) Ah...this was a memorable experience for me.
Navigating through FRA airport was not a simple task and there wasnt any clear (and big) signage. Ok, just follow the crowd, when the I finally saw the "Exit" and "Baggage Claim" signages. What? No immigration form to fill? Man, I just love Europe!
My colleague was waiting and waving the little company logo at the arrival gate. Fortunately I wasnt too stoned (time equivalent of 3am in Singapore) to notice him. And more fortunately, the hotel is 10mins away from the airport, and in his fast Seat TDI (same as Golf GTi), we were there in less than 10mins. He was in a rush to watch the match too : ) , but with his girlfriend.
Hotel Mecure
Check-in was a breeze and I was down at the hotel pub in about 10mins. The score was still 0-0 then.
Imagine this- sipping a german beer and eating the frankfurter sausages, and at the same time supporting my fav Germany football team with the locals in a german pub. Life cant get better than this!
My dinner- EUR7
My appertiser- EUR3.50/pint
The experience- Priceless!
And the bonus was- GERMANY WON!!!!! : )))))) Ah...this was a memorable experience for me.
After the match, the honking of the cars and the fireworks went on for an hour before it died down.
^..^
星期三, 六月 25
At the airport
Waiting for fu ren for lunch at T3's food court.
Flight will depart in about 1hr45mins, follow up 12hrs in the air...argh..i hate long haul flights.
Why are there so many I-need-your-assistance emails everytime I am about to travel.
As a result, I will have to send out some last min emails at the airport most of the time....make my trip so stressful.
Ok. Sundown result is finalised, finally : )
I am ranked 2488th out of a total of 3599 marathon participants.
Fu ren and her team fared much better- 12th out of 96 teams of 10.5km mixed.
By the way, when i touch down in Frankfurt @ 2000hrs, I will be just in time for the Germany vs Turkey match that starts at 2045hrs.
To support the Germany team in the land of Germans make it special.
GO GERMANY!!!!!
^..^
Flight will depart in about 1hr45mins, follow up 12hrs in the air...argh..i hate long haul flights.
Why are there so many I-need-your-assistance emails everytime I am about to travel.
As a result, I will have to send out some last min emails at the airport most of the time....make my trip so stressful.
Ok. Sundown result is finalised, finally : )
I am ranked 2488th out of a total of 3599 marathon participants.
Fu ren and her team fared much better- 12th out of 96 teams of 10.5km mixed.
By the way, when i touch down in Frankfurt @ 2000hrs, I will be just in time for the Germany vs Turkey match that starts at 2045hrs.
To support the Germany team in the land of Germans make it special.
GO GERMANY!!!!!
^..^
星期二, 六月 24
My Tuesday
Went for an early gym session before work.
Started with a run session of 4km to warm up the body.
I think I was too relax for the run cos when I was done with the run, the time was a bit late liao.
Done the following weight session in a hurry-
2x12 leg press
3x12 ab crunch
2x12 torso rotation
Follow by stretching for 15mins.
Felt so sleepy in the day after the workout....think body is still trying to adjust.
Planned to go for a swim (more like struggling in water) after work but unfortunately, it rained around 7pm.
Anyway, I will be off to Frankfurt for business tomorrow.
Hope to do a run in Frankfurt if I have the time.
^..^
Started with a run session of 4km to warm up the body.
I think I was too relax for the run cos when I was done with the run, the time was a bit late liao.
Done the following weight session in a hurry-
2x12 leg press
3x12 ab crunch
2x12 torso rotation
Follow by stretching for 15mins.
Felt so sleepy in the day after the workout....think body is still trying to adjust.
Planned to go for a swim (more like struggling in water) after work but unfortunately, it rained around 7pm.
Anyway, I will be off to Frankfurt for business tomorrow.
Hope to do a run in Frankfurt if I have the time.
^..^
星期一, 六月 23
I am a Sinker
Finally gathered the courage to go for a dip in the pool after work today.
Tried practising the drills taught by the instructor...unfortunately, the more I kicked, the more I sank. Already relaxed my neck and kept my hip high leh......damn sianz.
I dont think I have the talent to swim.
I AM A SINKER!
The hope to become a triathele is diminishing.
Maybe can still be a Try-athlete (or a wanna-be). Ha! Ha!
^..^
Tried practising the drills taught by the instructor...unfortunately, the more I kicked, the more I sank. Already relaxed my neck and kept my hip high leh......damn sianz.
I dont think I have the talent to swim.
I AM A SINKER!
The hope to become a triathele is diminishing.
Maybe can still be a Try-athlete (or a wanna-be). Ha! Ha!
^..^
星期日, 六月 22
The Weekend
Saturday 21Jun
Beside the fitness assessment in the morning, I had my first of my swimming lessons in the afternoon.
Basically, the swimming instructor taught us a few free-style drills to practise.
Dont want to talk much about it, cos I felt like an idiot in the water.
Sunday 22Jun
Did an impromptu interval during the evening run with pace ranged between 4:30-5:30/km, and interval distance between 300-600m.
Total distance= 5.72km (incld warm up and warm down)
Total time= 37:29 (incld warm up and warm down)
Avg. pace= 6:33/km
Avg. HR= 162
Max. HR= 190
^..^
Beside the fitness assessment in the morning, I had my first of my swimming lessons in the afternoon.
Basically, the swimming instructor taught us a few free-style drills to practise.
Dont want to talk much about it, cos I felt like an idiot in the water.
Sunday 22Jun
Did an impromptu interval during the evening run with pace ranged between 4:30-5:30/km, and interval distance between 300-600m.
Total distance= 5.72km (incld warm up and warm down)
Total time= 37:29 (incld warm up and warm down)
Avg. pace= 6:33/km
Avg. HR= 162
Max. HR= 190
^..^
星期六, 六月 21
Assessment by Personal Trainer
I did my fitness assessment with a PF personal trainer this morning.
Blood pressure: Normal
Cardiovascular fitness: Elite (Yeah!)
Strength: Fair ):
Flexibility: Poor ))):
Body Composition: Fat mass 20% (Moderate to Optimal) Average male is 23%
Conclusion:
My chronological age is 38 but body age is 37. My obtainable body age is 28.
So how do I achieve this?
Improving flexibility improves body age by 2 years.
Improving strength improves body age by 2 years.
Improving Body Composition improves body age by 5 years.
Too much junk food and alcohol after Sundown ))):
Time to watch diet again.....
^..^
Blood pressure: Normal
Cardiovascular fitness: Elite (Yeah!)
Strength: Fair ):
Flexibility: Poor ))):
Body Composition: Fat mass 20% (Moderate to Optimal) Average male is 23%
Conclusion:
My chronological age is 38 but body age is 37. My obtainable body age is 28.
So how do I achieve this?
Improving flexibility improves body age by 2 years.
Improving strength improves body age by 2 years.
Improving Body Composition improves body age by 5 years.
Too much junk food and alcohol after Sundown ))):
Time to watch diet again.....
^..^
星期五, 六月 20
First Gym Session
Gym? What Gym?
Ok. I must confess that I have signed up a Planet Fitness membership : )
I was never a believer of weight sessions, and thus my scrawny figure (partly genetic too).
But recent injuries set me wondering whether some weight sessions will do me good.
Anyway, since my longer term objective is Triathlon, I believe the weight sessions can help to strengthen my muscles and prepare for the more gruesome trainings of triathlon.
With the sign up of the PF membership, I am entitled to an assessment session with the personal trainer, so I booked one at 8am this morning. Unfortunately, they mistakenly recorded it as 8pm tonight *Vomit Blood*.
Since I was already at the gym, LL had to do something.
Did a 5km run on the treadmill. Felt a little tight on the right hamstring so I started slow and progressed to finish off the last km @ pace of 5:43/km.
A good morning sweat-out.
Cooled down for a while and had a shower before going back to office (its just above PF!). So convenient : ))
I think I start to like the idea of working out before work, during lunch or after work.
^..^
Ok. I must confess that I have signed up a Planet Fitness membership : )
I was never a believer of weight sessions, and thus my scrawny figure (partly genetic too).
But recent injuries set me wondering whether some weight sessions will do me good.
Anyway, since my longer term objective is Triathlon, I believe the weight sessions can help to strengthen my muscles and prepare for the more gruesome trainings of triathlon.
With the sign up of the PF membership, I am entitled to an assessment session with the personal trainer, so I booked one at 8am this morning. Unfortunately, they mistakenly recorded it as 8pm tonight *Vomit Blood*.
Since I was already at the gym, LL had to do something.
Did a 5km run on the treadmill. Felt a little tight on the right hamstring so I started slow and progressed to finish off the last km @ pace of 5:43/km.
A good morning sweat-out.
Cooled down for a while and had a shower before going back to office (its just above PF!). So convenient : ))
I think I start to like the idea of working out before work, during lunch or after work.
^..^
星期三, 六月 18
Evening Run
Did another run at ECP this evening. This time I ran alone.
Was drizzling when I started running but fortunately the weather still hold.
Pushed myself a little towards the last 2-3km and was a little out of breath.
Let the numbers do the talking.
Distance= 7.59km
Time= 46:33
Avg Pace= 6:08/km
Avg HR= 171
0-1km= 7:20 HR144
1-2km= 6:11 HR161
2-3km= 6:16 HR169
3-4km= 6:10 HR173
4-5km= 6:12 HR178
5-6km= 5:50 HR182
6-7km= 5:31 HR188
7-7.59km= 5:07 HR192
^..^
Was drizzling when I started running but fortunately the weather still hold.
Pushed myself a little towards the last 2-3km and was a little out of breath.
Let the numbers do the talking.
Distance= 7.59km
Time= 46:33
Avg Pace= 6:08/km
Avg HR= 171
0-1km= 7:20 HR144
1-2km= 6:11 HR161
2-3km= 6:16 HR169
3-4km= 6:10 HR173
4-5km= 6:12 HR178
5-6km= 5:50 HR182
6-7km= 5:31 HR188
7-7.59km= 5:07 HR192
^..^
星期二, 六月 17
Recent Runs
15 Jun
Did a slowish 6km run on the treadmill for a total time of 43mins.
Started the first 2km @ 7.5km/hr. For the next 3.5km, did an "interval" of 9.5km/hr for 1km and 8.5km/hr for 0.5km in alternate.
My left ankle started to hurt after 5.5km so called it a day at 6.0km.
Still, any run is better than no run : )
16 Jun
Did an evening run at ECP with fu ren.
Distance= 7km.
Time= 44:44.
Pace= 6:23/km.
Avg HR= 167
This is another progressive (in speed) run.
0-1 km= 7:31/km
1-2 km = 6:24/km
3-5 km= 6:14/km
5-6 km= 6:10/km
6-7 km = 5:47/km
First good run without pain : )
^..^
Did a slowish 6km run on the treadmill for a total time of 43mins.
Started the first 2km @ 7.5km/hr. For the next 3.5km, did an "interval" of 9.5km/hr for 1km and 8.5km/hr for 0.5km in alternate.
My left ankle started to hurt after 5.5km so called it a day at 6.0km.
Still, any run is better than no run : )
16 Jun
Did an evening run at ECP with fu ren.
Distance= 7km.
Time= 44:44.
Pace= 6:23/km.
Avg HR= 167
This is another progressive (in speed) run.
0-1 km= 7:31/km
1-2 km = 6:24/km
3-5 km= 6:14/km
5-6 km= 6:10/km
6-7 km = 5:47/km
First good run without pain : )
^..^
星期一, 六月 16
假期- Pan Pacific Hotel- Day 1, 2 and 3
Huh? Pan Pacific Hotel? Thought you went to Rawa Island?
Hmm....not exactly......we were supposedly to spend our 3-day holiday in Rawa Island.
So what happened?
Many reasons....one of them was the horrendous jam before Singapore Immigration checkpoint. We were stuck in a standstill jam for 1.5hours (from 7am to 8.30am) which we eventually threw in the towel and headed home.
Sorry Mike and Sophia! Patience is never one of my virtues.
We checked the airline website for same day tickets to Bangkok, but were quoted SGD900 by Airasia. Forget it! We could better spend our money elsewhere.
Then, the idea of spending our holiday in a local hotel crossed our mind.
Ok! We were deciding between Four Seasons, Hilton, Conrad and Pan Pacific.
For those who remember, we had our wedding solemnisation in Pan Pacific almost a year back(1st July), and we were impressed with the hospitality of the hotel staff.
Therefore, the winner was clear- Pan Pacific.
On top of that, the hotel is offering a promotion now which offers the flexibility to choose your own rewards.
We chose the $60 F&B credit + the free upgrade.
To top it off, Pan Pacific upgraded us to the suite because your truely here, indicated that it's our anniversary stay :)))
Photo of the suite- complimentary upgrade from Panpac. Thumbs up!
Since the suite came with complimentary breakfast, we were able to save our $60 to spend on other food in the hotel (1st night- beer+ food, 2nd day- Keyaki Japanese buffet lunch).
^..^
Hmm....not exactly......we were supposedly to spend our 3-day holiday in Rawa Island.
So what happened?
Many reasons....one of them was the horrendous jam before Singapore Immigration checkpoint. We were stuck in a standstill jam for 1.5hours (from 7am to 8.30am) which we eventually threw in the towel and headed home.
Sorry Mike and Sophia! Patience is never one of my virtues.
We checked the airline website for same day tickets to Bangkok, but were quoted SGD900 by Airasia. Forget it! We could better spend our money elsewhere.
Then, the idea of spending our holiday in a local hotel crossed our mind.
Ok! We were deciding between Four Seasons, Hilton, Conrad and Pan Pacific.
For those who remember, we had our wedding solemnisation in Pan Pacific almost a year back(1st July), and we were impressed with the hospitality of the hotel staff.
Therefore, the winner was clear- Pan Pacific.
On top of that, the hotel is offering a promotion now which offers the flexibility to choose your own rewards.
We chose the $60 F&B credit + the free upgrade.
To top it off, Pan Pacific upgraded us to the suite because your truely here, indicated that it's our anniversary stay :)))
Photo of the suite- complimentary upgrade from Panpac. Thumbs up!
Since the suite came with complimentary breakfast, we were able to save our $60 to spend on other food in the hotel (1st night- beer+ food, 2nd day- Keyaki Japanese buffet lunch).
Hmm...cant exactly recall what we did for the 3 days 2 nights stay...let me see....sleep, eat, shopping, eat, movie, eat, sleep...and the cycle repeated.
Oh ya! We spent about an hour on the treadmill before fu ren went for a swim (yeah...if you recall again...i cant swim).
Overall, a rejuvenating holiday for us!
Hm..suggested to Fu Ren we should do this every quarter....^..^
星期六, 六月 14
假期- Rawa Island Day 0
现在凌晨三点。
可能刚才喝太多了，睡了两个钟头后就睡不着。
早上七点约好在Mike的家集合后，一起驾车上大马的Rawa Island.
一向对海边度假没兴趣，因为我是旱鸭子。
两年前的普吉岛之游，夫人和我多数的时间都在酒店抱头大睡。在那之后，我们俩除了钓鱼，都对“海边度假”之类，兴趣索然。
不过，夫人最近工作繁重，希望这次的假期能让她放松心情。
我们俩都带了跑步鞋，希望有机会用的着。
^..^
可能刚才喝太多了，睡了两个钟头后就睡不着。
早上七点约好在Mike的家集合后，一起驾车上大马的Rawa Island.
一向对海边度假没兴趣，因为我是旱鸭子。
两年前的普吉岛之游，夫人和我多数的时间都在酒店抱头大睡。在那之后，我们俩除了钓鱼，都对“海边度假”之类，兴趣索然。
不过，夫人最近工作繁重，希望这次的假期能让她放松心情。
我们俩都带了跑步鞋，希望有机会用的着。
^..^
星期四, 六月 12
Recovery Run
Ran a slowish round of Bedok Reservoir this evening which took me 28mins.
Didnt feel any pain except some tightness of the right hamstring.
It felt so good to sweat again!
I AM BACK : )
^..^
Didnt feel any pain except some tightness of the right hamstring.
It felt so good to sweat again!
I AM BACK : )
^..^
星期一, 六月 9
无题（６月１０日）
之一 Saucony 100 Plus Singapore Passion Run
I didnt run in this event though I have enrolled, but was there to support Fu Ren and a friend.
The ritual photo taking before a race
Overall, very well organised event (as compared to Sundown) but I heard some discussion on SGRunners' forum that some runner's timechips have failed to register + the actual race distance is longer than stated (the same problem with Sundown too)!
Overall, very well organised event (as compared to Sundown) but I heard some discussion on SGRunners' forum that some runner's timechips have failed to register + the actual race distance is longer than stated (the same problem with Sundown too)!
SM Goh is the Guest-of-Honour
The distance registered on my friend's polar was 11.55km for the 10km race.
Fu ren did very well in this race and clocked 1hr9mins in the 10km (or 11.55km) women open.
The distance registered on my friend's polar was 11.55km for the 10km race.
Fu ren did very well in this race and clocked 1hr9mins in the 10km (or 11.55km) women open.
feel like chopping off the head in maroon t-shirt
That ranked her 90th out of the 693 women participants.
That ranked her 90th out of the 693 women participants.
Well done! Dear dear!
之二 有朋自远方来
今天到雅加达开会。
吃完午餐后，离傍晚的班机有点时间，就约了现驻雅加达的旧同事见面。
我们从一点多见面聊到他送我上机。途中，他还带了我去买当地的kueh lapis.
好久没聊到这么尽兴！不亦乐乎！不亦乐乎！
星期六, 六月 7
Fat! Fat! Fat!
Have not been running before Sundown, and have not been running after Sundown.
I can feel my muscles disintegrating and the cholesterol clogging my blood vessels as I write.
I am just feeling FAT! FAT! FAT!
So, I decided to walk off some fats at East Coast Park this morning. At some stage, I tried to do a slow jog but my ankle hold me back. It still needs more time to heal.
Unfortunately, I ate 2 servings of breakfast at MacDonald's after the walk, so I am back to square one. Ha ha!
I can feel my muscles disintegrating and the cholesterol clogging my blood vessels as I write.
I am just feeling FAT! FAT! FAT!
So, I decided to walk off some fats at East Coast Park this morning. At some stage, I tried to do a slow jog but my ankle hold me back. It still needs more time to heal.
Unfortunately, I ate 2 servings of breakfast at MacDonald's after the walk, so I am back to square one. Ha ha!
星期三, 六月 4
星期二, 六月 3
Adidas Sundown Marathon (Post D Day)- Part 3
1. My left ankle is still swollen. Am limping around in pain. The icing and compression didnt seem to help.
Notice my pig trotter on the left?
Went down to CGH's sports medicine for consultation.
He diagnosed that my swollen ankle is not a high-ankle sprain (phew!), but an inflammation of the tendon due to overuse. He suspected that I was running primarily on one leg (my left) to avoid aggravating the pulled calf on my right.
Anyway, his instruction was to ELEVATE, IMMOBILISE my foot and MONITOR whether the pain escalates. If the pain persists and escalates, then it may be a medical condition known as "Acute Compartment Syndrome" which will need an immediate surgery.
Hope that I wont have to come to that stage.
2. Some bloggers commented that there were many walkers (me?) in this Marathon and why the walkers (me??) couldnt make an effort to at least jog slowly.
Sigh! If I could, I would.
3. Also, read in the forum that many marathoners/ultra-marathoners drove themself home after the race. Some were trying to stay awake during the drive.
Although there is no written law stating "If you run, dont drive!", but I urge all runners to exercise caution since your body and mind are in the state of fatigue after the race.
Take a cab or ask someone else to drive you home.
4. Heartfelt appreciation goes out to Fu Ren, who stayed up with us the whole night even after her race, brought us drinks and food, and sent me words of encouragement along the way. You made the journey more bearable. Dear dear! You are the best!
5. Lastly, Congrats BFG! You have made it! So I will see you in SCSM :)
^..^
Adidas Sundown Marathon (Post D Day)- Part 2
Fu Ren and some friends ( + her uncle) formed a team to run in the team event.
I think they did very well for the team event (mixed), ranking 12th out of a total of ?? team : )
Team timing is 4hr6mins.
Concidentally, the team bib # is 1212 too....HUAT AH!
The formidable runners of team M.W.D.K
Fu Ren ran a very impressive 1hr9mins IMO.
Although her training timing was faster but taking into the consideration the congestion at the start line, 1hr9mins is very good by any standard.
Way to go Fu Ren! 希望虎妻无犬夫。 I am the disappointment this round.
^..^
I think they did very well for the team event (mixed), ranking 12th out of a total of ?? team : )
Team timing is 4hr6mins.
Concidentally, the team bib # is 1212 too....HUAT AH!
The formidable runners of team M.W.D.K
Fu Ren ran a very impressive 1hr9mins IMO.
Although her training timing was faster but taking into the consideration the congestion at the start line, 1hr9mins is very good by any standard.
Way to go Fu Ren! 希望虎妻无犬夫。 I am the disappointment this round.
^..^
星期一, 六月 2
Adidas Sundown Marathon (Post D Day)- Part 1
I was lost for words to start this entry, and thus the delay.
Today, I have taken the day-off as planned, to nuture the new and the old injuries.
Yes I have completed the Marathon (and have mixed feeling about it) but felt that I have not done a marathon.
Sidetrack:
Oh God, whoever and whenever you are, I want to thank you for answering my little prayer. I have kept to my promise to complete the race, although I didnt resort to crawl or roll across the finish line. And by the way, your little joke of rain at the 35-37km mark was a stroke of genius!
For a more detailed route description, you can refer to CAS' entry.
For a more boring encounter, read below.
The race was flagged off at 12midnight, and with 1km into the race, I knew that it was going to be a long tough night. I felt that I have already run a half-marathon even though i have just started. The fever and injuries did take a toll on me.
Ran with WK for the first 12km and rendezvous with CAS at 12+km (he couldnt recognise me as I was wearing a cap). Maintained a slower-than-planned run/walk till the U-turn point at 21km. Time check 2hr47mins.
New hot spots started to emerge on my abused legs, noticebly, at the left ankle near the tongue of the shoes. We did a slow run/walk back to the overhead bridge to siglap PCN.
However, I was reduced to a walk after the kembagan MRT station(23+km).
The pain on my left ankle and the left arch have made it unbearable to even conduct a slow jog.
The 2 guys were kind enough to walk with me to our pitstop at Bedok Reservoir (28km) where Fu Ren was waiting for us with ice cold Pocari and Bananas.
I took off my left shoes to check for blister or abrasion that was causing the pain. To my dismay, there wasnt any noticeable spot which led me to conclude the pain could be a sprain. I was still hoping that it was a case of over-tight shoes lacing and that loosening the lace would help.
We marched on to our objective after the much-needed pitstop. It was the 30km mark after we exited the Bedok Reservoir. Time check 4hr46mins.
Signalled the guys to go ahead without me cos I knew I have a long walk ahead.
I limped on alone, bravely, and ignorantly.
31km....32km....33km....was a relief to see the overhead bridge to Pasir Ris PCN.
34km...Downtown East! I have never missed you so much!
35km...thunder roar! Oops...did I feel a drop of rain?
35.5km...the rain got heavier...ah Shiit, I couldnt run. Limped to the nearest bus-stop.
10mins later.....decided to press on in the rain. At this point, my MP3 ran out of battery.
36km....pain......water and iso drinks at the water station were mixed with rain water.
37km....more pain as i walked up the slope towards Loyang Ave. Inevitably, I started to ask myself "Why??".
38km...smsed fu ren my location. She texted me "dear, are you sure you want to continue?".
My reply was "I want to know....what I can achieve."
Tears (or raindrops?) was rolling in my eyes, from pain, frustration and mental exhaustion.
I dug deeper for new leash of unfound strength.
It is almost 7 hours into the race. I walked half of it.
39km...thanks to the volunteers and supporters for their encouragement.
40km...41km.... the end is near.
"400m"(finish line ahead). The figure has never meant so much to me.
Changi Point Ferry terminal...saw fu ren, WK and CAS waiting for me.
Posed for photo.
I looked damn "zai" walking past the ferry terminal.
And at last, the finish line!! Time check: 7hrs31mins.
Mechnically I went to the booth to collect my finisher tee and medal.
No overwhelmed feeling, no fist pump at the finish line.
I guess I enjoyed the process more than the result.
Limped back to meet fu ren and the guys.
Since CAS had to rush home, we didnt have breakfast together.
Uneventful post-race activities- fu ren and I had breakfast before we headed home to wash up.
Time to repair the "broken legs" with lots of icing, compression and anti-inflammatory pills.
Later learned that my pain was a "high ankle sprain" resulting from torn ligaments connecting the shin and splint bone. This will take a while to heal.
Sorry, fu ren, no passion run for me this weekend!
Again, I am going to proclaim this as the toughest run I have ever attempted, as I didnt have any factors in my favour before or during the race.
Will I do it again? No, not in the same condition I was.
Will I come back next year? Yes!! Maybe for the ultra-marathon : )
^..^
Today, I have taken the day-off as planned, to nuture the new and the old injuries.
Yes I have completed the Marathon (and have mixed feeling about it) but felt that I have not done a marathon.
Sidetrack:
Oh God, whoever and whenever you are, I want to thank you for answering my little prayer. I have kept to my promise to complete the race, although I didnt resort to crawl or roll across the finish line. And by the way, your little joke of rain at the 35-37km mark was a stroke of genius!
For a more detailed route description, you can refer to CAS' entry.
For a more boring encounter, read below.
The race was flagged off at 12midnight, and with 1km into the race, I knew that it was going to be a long tough night. I felt that I have already run a half-marathon even though i have just started. The fever and injuries did take a toll on me.
Ran with WK for the first 12km and rendezvous with CAS at 12+km (he couldnt recognise me as I was wearing a cap). Maintained a slower-than-planned run/walk till the U-turn point at 21km. Time check 2hr47mins.
New hot spots started to emerge on my abused legs, noticebly, at the left ankle near the tongue of the shoes. We did a slow run/walk back to the overhead bridge to siglap PCN.
However, I was reduced to a walk after the kembagan MRT station(23+km).
The pain on my left ankle and the left arch have made it unbearable to even conduct a slow jog.
The 2 guys were kind enough to walk with me to our pitstop at Bedok Reservoir (28km) where Fu Ren was waiting for us with ice cold Pocari and Bananas.
I took off my left shoes to check for blister or abrasion that was causing the pain. To my dismay, there wasnt any noticeable spot which led me to conclude the pain could be a sprain. I was still hoping that it was a case of over-tight shoes lacing and that loosening the lace would help.
We marched on to our objective after the much-needed pitstop. It was the 30km mark after we exited the Bedok Reservoir. Time check 4hr46mins.
Signalled the guys to go ahead without me cos I knew I have a long walk ahead.
I limped on alone, bravely, and ignorantly.
31km....32km....33km....was a relief to see the overhead bridge to Pasir Ris PCN.
34km...Downtown East! I have never missed you so much!
35km...thunder roar! Oops...did I feel a drop of rain?
35.5km...the rain got heavier...ah Shiit, I couldnt run. Limped to the nearest bus-stop.
10mins later.....decided to press on in the rain. At this point, my MP3 ran out of battery.
36km....pain......water and iso drinks at the water station were mixed with rain water.
37km....more pain as i walked up the slope towards Loyang Ave. Inevitably, I started to ask myself "Why??".
38km...smsed fu ren my location. She texted me "dear, are you sure you want to continue?".
My reply was "I want to know....what I can achieve."
Tears (or raindrops?) was rolling in my eyes, from pain, frustration and mental exhaustion.
I dug deeper for new leash of unfound strength.
It is almost 7 hours into the race. I walked half of it.
39km...thanks to the volunteers and supporters for their encouragement.
40km...41km.... the end is near.
"400m"(finish line ahead). The figure has never meant so much to me.
Changi Point Ferry terminal...saw fu ren, WK and CAS waiting for me.
Posed for photo.
I looked damn "zai" walking past the ferry terminal.
And at last, the finish line!! Time check: 7hrs31mins.
Mechnically I went to the booth to collect my finisher tee and medal.
No overwhelmed feeling, no fist pump at the finish line.
I guess I enjoyed the process more than the result.
Limped back to meet fu ren and the guys.
Since CAS had to rush home, we didnt have breakfast together.
Uneventful post-race activities- fu ren and I had breakfast before we headed home to wash up.
Time to repair the "broken legs" with lots of icing, compression and anti-inflammatory pills.
Later learned that my pain was a "high ankle sprain" resulting from torn ligaments connecting the shin and splint bone. This will take a while to heal.
Sorry, fu ren, no passion run for me this weekend!
Again, I am going to proclaim this as the toughest run I have ever attempted, as I didnt have any factors in my favour before or during the race.
Will I do it again? No, not in the same condition I was.
Will I come back next year? Yes!! Maybe for the ultra-marathon : )
^..^
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