Standard Chartered Marathon 2008: Race Evaluation

Finally the last post for SCSM08.

Did you achieve your performance goal? Yes
What were your performance goals?

• Maintain 5min/km pace. (Achieved) Avg 5:32/km
• Get below 4hr 15mins (Achieved) Net timing of 3hr 53mins

Did you achieve your Focus goal? Partly
What were your focus goals?

• Remember and go only for the selected water points.
• Visualize the route.
• Maintain good form.
• Keep track of timing for every 10km.

Did you follow a race preparation plan? Partly
If partly, which parts were NOT followed and why?

• KM markers are not accurate, hard to differentiate which is my selected water station. Only choose those with 100plus. Those w/o but getting thirsty, will drink from fuel belt+water (*should use this as a focus for next race)
  
• Speed up at 20-30km to close up gap with Wilson. Not in race plan
• Screw up pacing and timing. E.g. 10km/hr and 5min/km (time gap of 10mins). Overestimated the timing made me run fast (in a good way)
  

During the event did your focus of attention stay on your event focus plan? Partly
When you were going best, where was your focus?

• Maintain good form and cadence by keep body upright, lifting of knee and more effort kick-off. Swing my left arm better
  

When you were going less well, where was your focus?

• Thinking of walking (which i did).
• Aiming for next water point
  

Anything unexpected happen that impacted on your performance (for better or worse)? Yes
Give details:
Better:

• Majority of the run is in ECP
  
• Overtook Wilson at ECP.
• Saw Ming Kwang at Kallang Stadium
  
• Route only for 42km runners.
• Screw up of pacing and timing.
• "new route turned out to be old route with a bit of editing
  

Worse:

• The 10 & 21km crowd which required me to do sudden movement.

Should anything be changed or adapted for the next competition? Yes
Give details:

• Study SCM route, note of the merging with other category and plan accordingly.
  
• Better warm up which i didn't plan.
• Setup HRM at bag deposit.
  
• Go only for 100plus water station. If required to go for normal water station, drink from fuel belt and use their water to rinse mouth.
• Fuel Belt to be wore on tummy not on hip bone.
  
• Commit more to training program, push the cramping effect till later part.
• Able to run sub 4 is a good motivation to do better for next race. Aiming 3:45 for SCM 09.
• Restrain from using deep heat, as they are addictive.

For the next race
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Standard Chartered Marathon 2008: Post Race & Result

Yes result is out!

NAME:	CHEW CHEE CHIN
EVENT:	S&C Singapore Marathon
DATE:	Sunday, December 7, 2008
BIB/DIV:	11094 / M1824
TIME:	3h:53m:37s (gun) / 3h:53m:30s (net)

Thank god we started near start point (7sec gap). haha!

Statistic of the run
Avg time: 5:32/km
Avg speed: 10.8km/hr
1st 10km: 5:30/km, 55mins
10-21km: 5:31/km, 1hr 37secs
21-30km: 5:18/km, 47mins 39secs
30-42km: 5:46/km, 1hr 14mins and 10sec

Some post race activities and comments
Sunday:
Had Energy Bar and GU Gel for on-site recovery.
Lunch wasn't as good as i want it to be. Curry Puff + Sotong Head + Nasi Lemak. Get hungry very easily! Dinner is Hokkien Mee... Hydrate myself hourly and took a short nap
What i hate after race: Do laundry with an aching body!!
Had a massage session (almost whole body) and soaked my feet in cold water.

Monday:
Wake up with a freaking sore body!
Aches felt at shoulders, lower back, oblique, abductors, thighs and vastus medialis (inner knee/thigh muscle)

Will be ending the whole SCM episode with a race evaluation. Will try to make it visually interesting compared to previous post.


Aching body
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Standard Chartered Marathon 2008: Race Commentary

Woke up at 0330, left at 0400, reach at 0430. Ready to move to the front by 0515, managed to make out way to the front. Really front!! just 10 steps, you can shake hands with the elites. Warm up wasn't done as planned only managed to do some swing of limbs but muscles still not warmed up enough.

1-7km: Decided to pace Grace and MK till ECP but due to individuals' different water points, we split up before we even reach Nicholl Highway and Wilson tightening his laces at Flyers.

7-12km: (55mins @ 10km)
Nothing much, other than got caught up by MK. Tried pacing with him, but his pace was too fast. Saw Andrina at Fort Rd area.

Basically first 12km is like looking around for possible pacing partners. Thinking of using the Nike and Adidas Pacers, but their pack is abit big. Wilson and Grace is no where to be seen at this point of time.

12-30km: (1:55 @ 20km)
Shit my legs starts to feel bit of warming-up-aches. But surprisingly the Glucosamine cream which i applied on my knee area the night before takes effects. It started to heat up when contact with my sweat. Hence i treat it as Deep Heat, which effects last me till turning point.

Here is the exciting part of the whole run
Caught up by Wilson around 17-18km (OSIM Tri SP) also where i dropped my sunglasses lens as I'm trying to wipe them. (Shit! I'm gonna dropped by Wilson even before 21km! Why i need to face Wilson at the first part of the run...) Usually he will just continue with his pace, drop and widen the gap eventually. Saw his running form, remember seeing it when doing the 20+k run at ECP. Relaxing yet long strides (compare to me). Decided to just keep him on visual contact, 200m in front of me.

Stalking behind him, trying to close the gap between him and me. Finally at the turns towards the Chalets, i saw him applying Deep Heat. That's the time i overtook him, but soon he caught up with me. Running side by side like tug-of-war, always cutting tangent of the route to gain a few steps ahead of him. Outside, putting up a strong form to deter him from keeping up with me anyway. Inside, praying that he decided to leave me alone. Every time he caught up with me again i was like Shit~! No~! Finally, he gave up. Not to be contented, i skipped my possible toilet breaks at ECP and constantly keep a lookout for him during water stations.

So for the whole ECP run is about catching and overtaking Wilson. Finally earned a bragging right!

30-34km: (2:45 @ 30km)
Thinking about the last 12km of the run, i started wondering whether i made the right choice of pushing before the 30km. Upon exiting ECP, my nightmare appeared. Merging with the 21km runners. Freaking crowded! Not just that, everyone is walking! Immediately flipped when i saw the scene..

34-38km:
Back to the peaceful run, parted the 21km runners where we run into the stadium road and follow by the Kallang Area. Encountered like 2-3 gentle slopes, triggering aches on our less used muscles like the thighs. The new route didn't come out as a surprise, think we ran it the year before. Last part of this route is the underpass which descends and ascend with greater steepness. Saw MK at 32-33km, running against me, with estimated time about 5mins or 1km.

39-42km:
Merge back with the crowd again!!! argh!! Ran pass Paddock, now without the Grand Stand. Thanks god that stretch is wide and all the crowd is gathering to the water station. I decided to drop this last water station and drink up my remaining powergel.

Last 10km is about trying hard maintain my running form and hopefully savage abit of speed so not to waste my previously earned 15mins of buffer time. But for the last 5km, i wasted my 10min of it. Walked like 5 times ranging from 30sec to 1min. My chest that time is really tight, seems to exerting too much. Still thinking of walking the last 2km back while still able to enjoy the personal achievement of having a sub 4hr timing..

Last 100m stretch:
Damn! I was so shag that i went to the 10km and 21km lane and ended from there. I'm preserving my best image at the finishing line! Ended at the wrong lane, not sure whether the photographer got capture me anot.. Next is I'm not sure whether there is a difference in the lane timing. I asked the official, they told me to walk pass the 42k finish line again. -_-"

Lastly

Finisher Post!

Shagged but Fulfilling
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Standard Chartered Marathon 2008: Pre Race Day

Damn I'm bored! Staying at home with nothing to do for the day.. Work up at 7am and have been rotting till now.

Spent the whole morning trying to find a hack for quickoffice software to add onto my handphone and discussing with Glenn on how fix up his bike. Decided to give up at 12plus. Thats when i went for my lunch. Followed the race plan, only Yong Tau Hu+Rice+Beehoon=$5!!

Came back home and decided to revise on my Marketing. Studied only 1 topic and i got K.O.. Have been following my race plan strictly, 250ml of water every 30mins. Now i end up writing a blog due to boredom.

My Weekends

Have been thinking for the whole day what i want to do after my Marathon, how i want to utilise my important-yet-not-so-efficient weekends. Previously i have scheduled my working days to be on Fri and Sat, allowing Sun for me to knockout. Recently, due to race day coming up, i went jogging in the morning and reduced my work day to only Sat night. Thats very tiring! Imagine after running 20km then go for work in the evening.

If i decided to continue with this scheduling. Fri, i cant afford to work and work only for Sat night and Sun morning. Working on Sun sucks! Every poly students need to study the next day, hence very little staff. Maybe i should do a study on the regulars see whether they work on Sun. Another alternative is to run on Sun evening. Guess not a very popular option as the team juniors will be swimming the next day... Argh~!!

Ok! got a new post idea in mind will stop here and be back later tonight
Drafted as at 1630 | 13hours more to race start

Freaking did NOTHING! for the rest of the day! Nua-ing around till 1800 went for dinner, even had the same stuffs for Yong Tau Hu!! Now i know how sucky is it when you are stuck in a timeless zone.

Intend to study another topic for my Marketing but ended up watching "Lu Ding Zi" super envy him.. Man with 7 wives~! Also watched "Clone Wars", now tempting me to rent their whole series to watch with my Otaku brother who don't even know who is Jedi!

Packed my race bag at 2000. Wah, packing also can take me close to 1 hour! Feeling is like packing outfield bag for next day's mission, DDay-HHour 0530... But this time packing with more enthusiasm and not for show..
Drafted out at 2215 | 7hours more to flag off!


Load & Ready!
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Standard Chartered Marathon 2008: Race Plan

TERRAIN APPRECIATION
CUM
HYDRATION PLAN

View larger map here

This year's route is quite different from the previous. Hence will do up a route evaluation and a simple run plan.

Start Point: Esplanade

1-7km: 35mins
Water point: 2-3km mark (skip) and 6-7km,
Run in the city. Expect 4 sharp turns at 2,4,5 & 6km and lots of crowd


7-12km: 30mins
Water points: 10-11km (skip) and 11km
Run along Nicholl Highway (4km straight road), Mountbatten Rd and Fort Rd

12-21km: 55mins
Water points: 12km (Banana Station),13-14km (skip), 14-15km, 15-16km(skip), 18km(skip), 19km, 20km(skip).
Basically is along the whole stretch of ECP. Been running there, shouldn't be a problem. Turn around after National Sailing Club (heng~ before Death Valley)

21-30km: 55mins
Water points: 22-23km (GU Gel station also), 24-25km (skip), 26 (skip), 27km, 28-29km (skip)
Way back to City. Do a short 1min stretch at ECP roundabout.


30-35km: 30mins
Water points: 30km, 32km(Banana Station also), 33-34km
Expect a few sharp turns in and out of Stadium area. Can be tiring, both mentally and physically.


35-39km: 30mins
Water points: 35-36km (skip), 36km, 37-39km (got 2 stations on the way. Drink from either 1 or both, if legs start to cramp).
Run at Kallang and Geylang area. New running route.


39-42km: 20mins
Water points: 39-40km(Singapore Flyer, skip) and 40km, last water point near floating platform.
Last 3km. Must look damn good!!!, lots of photographers will be there. Same last 3km as of AHM, will pass by Esplanade then turn into City.

EQUIPMENT

1. Fuel Belt
2. 2x Fuel Belt Bottle (1 filled with gel, another filled with hydration salt)
3. TYR Tights (wear there)
4. Running Top (wear there)
5. Saucony Socks and Shoes (wear there)
6. Sunglass (wear there)
7. Polar HRM+Belt+Pod
8. Race Belt
9. MP3 player (ipod)
   
10. Clean set of clothing + Plastic bag
    
11. Sandals + Shoe Bag
    
12. Handphone & Wallet
13. Extra Gel
    

Time Schedule

Pre Race (Saturday)
Eat only Yong Tau Hu, Rice plus Bee Hoon, Soap.
Hydrate every 20mins, 250ml of water, after lunch 1200 till dinner 1800.
Pack bag by 2000, rest on bed at 2200.

Race Day (Sunday)
Wake up 0400, make breakfast (Sandwich:2 slice of bread+egg+cheese+ham, Coffee)
Drink up 500ml of water
Wake father by 0415
Leave home latest 0430

Race Site (ETA 0445)
Deposit Bag,
Gear up: Fuel belt w/ MP3 and bottle, Race belt and Sunglass
Dynamic warm ups
Move forward to FRONT of running pack (0515)


3 days more
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1.5K Swim Time Trial

Completed a 1.5K Swim Time Trial this Mon. Came to me as a surprise as i haven't been asking for the sets for swim. Anyway better then usual swim set, skipped about 500m worth of drills and spent about 30mins to do timing/rest.

Here is the splits

Lap	Splits	Timing
1	0:01:50	0:01:50
2	0:02:05	0:03:55
3	0:02:05	0:06:00
4	0:02:05	0:08:05
5	0:02:07	0:10:12
6	0:02:06	0:12:18
7	0:02:04	0:14:22
8	0:02:06	0:16:28
9	0:02:06	0:18:34
10	0:02:07	0:20:41
11	0:02:08	0:22:49
12	0:02:08	0:24:57
13	0:02	0:26:57
14	0:02:08	0:29:05
15	0:02:05	0:31:10

Average: 2:05

From the graph, you can see how 'consistent' i am. Basically is a race of ego trying to swim beside Ben. haha!
*1st lap obviously is adrenaline rush, after seeing Wilson did his 25min TT.
*5-7th lap is where i close up the gap between Ben and Yong Herng.
*8-11th lap, chill out abit
*13th lap is either a timing mistake or a attempt for me to catch up with Ben. FAILED! Last burst of fire, on the last lap to get in par with him.

Some stances i tried for this TT / Comments on what i think during swim

1. Tried 3 stroke 1 breath, but still too taxing on my breathing. Not calm enough.
2. Kicked harder, tried kicking more from thigh than ankle. Not sure I'm consistent in this attempt
3. Stroked hard for the last 500m, with faster turnover (50m). Freaking painful trying to catch Ben!
4. Tried to even out my splits, my 100m too fast, 1:50min. Aiming to slow down to 2min but turned out to be 2:05min.
   

Some AARs

1. Elbow drops, been hearing it since Poly Yr 2
2. Funny jerking action under water for the last few laps
3. Left body doesn't rotate up as much as Right.
4. My feet not as flexible, doesn't flip much when kicking

Action to be taken

1. Kick more with fins and board.
2. Do more strokes drills on left arm. E.g. 2 left hand stroke follow by 1 right hand stroke (2L1R) and single hand w and w/o paddles
3. Focus to start pulling at optimal level, activating chest muscle
   
4. Not to throw arm, instead 'rotate'

Improvement hope to see

1. Splits go below 2:05, <2:03>
2. Left arm stronger, more efficient
   
3. Kick more from thigh
4. Rotate more on left
   

Sinker
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Mizuno Inspire 4

Yeah got my new shoe! Mizuno Inspire 4!! Whee~ can run liao.. Manage to get it in time for my new balance real run..

Had been asking around got good lobangs on Mizuno Shoes.. Turn out that getting the 40% discount from their agents is not easy as i still yet to see them going around 'selling' the shoes. Even for Asics, we need to go down as a group to their showroom to purchase in bulk. End of the day i figured that if i wait for such deals to happen. It will be another few months time. I cant be wearing my army shoes to go for Coach training right~

When to the Mizuno Retail Shop at Marina Square. They are having 20% discount ONLY to Citibank Credit Card users. argh~ Still thought 20% is better then nothing.. The next Mizuno Wave Run which will be next year. The event usually give out like 30% of their shoes.

So at City Hall MRT i decided to go Running Lab in Funan IT Mall. Before that i give a try to Pennisula Plaze. Saw a shop selling shoes at there for quite sometime. The shoes are often just untidily stacked at the glass panel, which gives me the impression that the shoes are old and unwanted.

Quite surprised when i enter the shop, Running Specialist.. Last time used to visit Outdoor Specialist there. Now Running Specialist, haha how irony. The shop front is small and cramp,
Went looking for Mizuno shoes especially the Inspire model which i checked online. Quoted me $160. With this price in mind, i went over to Running Lab to see what they have to offer.

At Running Lab, saw the Inspire going at 179.90 ~$180, $20 difference. Went to the Asics section to find my old Asics series, Cumulus. Not bad clearing old stock Cumulus 9 at $130. Was thinking between the old stock of Cumulus 9 and New Inspire. Remember that i wanted to get a Mizuno so went back Running Specialist again.

Now back in R.S, took a better observation, noticed that its packed with all brands (running shoe). Took noticed only on Mizuno, Asics and Saucony.Went to check out whether they have my old Cumulus. Woah there is! Selling at $169!! -_- Cumulus is $169, Cumulus 9 also $169, latest model now is Cumulus 10! No discount???

Nvm i just took the Inspire and Cumulus to the Store lady to ask for sizes then try it out. When she saw both shoes. First question she asked is whether i choose them because of appearance. I was stunned for a moment why she asked. When she explained that both shoes are of different Category, 1 for Neutral, another for Mid over-pronation. Puzzled me even more. Ascis is recommend to me by Running Lab while Mizuno is from their website, according to my feet type.

She tell me to get a seat while waiting for the another guy who is attending to a customer. While waiting, she measured my feet sizing. Glad that all the walking from Marina Square to Running Lab should have expanded my feet decent enough. As one I'm sitting, i can feel my feet hot. Then i noticed that i have been walking for more than an hour already!

Back to waiting again, saw a newspaper article on choosing running shoes, with a highlighted portion stated the shop and a sale manager from it. Finally the guy attended to me after serving a pretty troublesome old Indian lady with her son. Keep saying expensive and wanted discount.. Son bombarded by the variety of products and his mother's nagging.. which i think the latter is more severe.

After looking at my feet he recommend me a Mid-over Pronated shoes, like Asics's Kayano and GT2130 and Mizuno's Inspire 4. Of all 3, Mizuno cheapest. OK Decision Made! Mizuno. haha! Kayano is like $200+ while T2130 is like $180-190.

Mizuno Inspire 4

After payment, made a short conversaion when Jeffery (the Sales Manager mention before, after i gotten his name card). I told him i got my Mizuno and Asics from Running Lab before. Mizuno by Sam while Asics by another guy. Then he told me that Sam is a better advisor on shoes while the recent sale promoter are not as good. Happy shopping for this pair, save $20 and had review on another running shop.

Next time, i will change my shoes yearly by signing up for the annual Mizuno Wave Run just to get that 30% discount (which is close to the race fee).


New Balance Real Run Tomorrow
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Aviva 70.3 Part 5: Race Evaluation

okok, think this Aviva posting is getting out of hand.. haha will make this the last post. Actually race evaluation is meant for Coach to see, but i think is nice to show the questionnaire. For those keen in getting serious is sports can try out these questions after your race.

Did you achieve your performance goal? No
What were your performance goals?
Complete swim in 45:00 (Not Achieved) 49:50
Complete bike in 3:00:00 (Not Achieved) 3:06:02
Complete run in 2:15:00 (Not Achieved) 2:15:08
Complete whole event in 6:00:00 (Not Achieved) 06:14:23

Did you achieve your Focus goal? No
What were your focus goals?
Swim is mainly focus on sighting
Bike is to consume my gel and bars and maintain average speed of 30km/hr
Run is to visualize the route and consume water and gel every alternate stations

Did you follow a race preparation plan? Partly
If partly, which parts were NOT followed and why?
No problem with swim, in fact i sighted more and guided by the rope. So extra distance in sea is minimize.
Bike did not maintain the 30km/hr pacing. Legs are tight, only manage to use SCR.
Run did not follow the hydration plan, as whether is really hot. Powergel and 100plus too thick. Race route which i recce is not correct, didn't expect the Fort road area to be so mentally torturing.

During the event did your focus of attention stay on your event focus plan? No
When you were going best, where was your focus?
Swim, follow the rope and see progression in distance while sighting.
Bike, drafted a pack. Kept me focus for 7km as i need to be more alert.
Run, first loop was really good. Cadance and pacing is constant until hit by blister.

When you were going less well, where was your focus?
Bike lost focus due to the long distance especially 2th and 3rd loop. Didn't push hard, scare that legs cant run hard. Blindly cycling.
Run lost focus at the 2th and 3rd loop also. Especially when entering the Fort road area. Will walk whenever reach the turnaround point. Leg got blister, turn my focus to it.

Anything unexpected happen that impacted on your performance (for better or worse)? Yes
Give details:
Better:
Presence of our Team
Worse:
Climbing up shears bridge and other subsequent slopes.
Ate too much for bike which affect the run.
Entering Fort road area.
Blister on right foot.

Should anything be changed or adapted for the next competition? Yes
Give details:
Improve current swim timings, be more realistic.
Have a focus plan in my race plan.
Work harder on bike. More specific sets than just riding to clock mileage.
Eat lesser on bike, maybe 2 bars and 2 gel.
Wear socks for run.

Over and out
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Aviva 70.3 Part 4: Aftermath

Finally completed a 'ironman' trademark race! So proud of myself! even thought is 70.3
Lots of stuff to say but don't know how to start it rolling...

Shall go through each leg's action taken and review

Pre-race
Time is sufficient as reached there as early as 5+am. Setup all my bike equipment and body marking. Main highlight is losing my goggles just before the final brief. Manage to borrow it from Tiong Han.. Everything goes as planned. Get to see the pros enter their swim and finish their 1st loop in fact.

Still looking strong and good

Swim (0:49:50)
Close to 50mins, averaging 25min/lap. Did 24min+ for first lap.
Should be expecting this timing as can see from my past swim time trial timings. Add in some time for sighting and 'snaking' in the sea.
Would say the sea is good. Didn't encounter much 'obstacle' as i chose a less crowded route. Was caught up by the 'yellow' cap wave, quite demoralizing to me.
Exit the first loop with Ivan, haha! So 2nd loop put in more effort...

Behind Ivan. Exit and Entering 2nd loop

Bike (3:06:02)
Consumed 3 energy bar and 2 gel as planned. Wah! the shears bridge is really a killer. The thought of going through the starting part of the loop always demoralize me. Until harbour front, the route seems flatter. Constantly using landmark to trace the others timing. Find that I'm lagging behind them from 8mins to 12mins.

My averaging speed going at 28km/h, uphill 16km/h and downhill 50+km/h. Point is, felt that i cant push hard on the bike. Ended up drafting at the 3rd loop. Constantly going at 30+km/h for till turning point. From 1hr 3mins for previous 2 loops shorten to 1hr.

Haha! still got time to pose for Kai Wen

Run (2:15:08)
Based on the result from ironman.com, my splits for 1st loop is 40mins, 2nd 45mins, lastly 50mins. Speaking to 'garang', my leg suffered alot!. Thanks to the fact that i didn't wear socks for a 21km run! Left leg suffered abrasion from the championchip and rough portions in the shoe. While right leg had a super big blister, as big as a mini Taiwan sausage. Equally 'juicy' when reach home. Stopped by the toilet 3 times. First to pee (4th hours liao leh). Second, wash championchip tag, too much sand on it. 3rd, wash shoe, as the feet is getting too much abrasion don't know from sand or shoe

Not easy to put up a natural smile after all~

Did the same for run, used landmarks to trace the time gap. Between Wilson and Arnon is about 10mins, intersect points are water where our team is and finish point. Talking about the wear point at fort road which was manned by solely my our TP Team! Upon enter the water point you felt as thou its a personal cheering point! Moral is a sky high!

Felt that i ate too much for the bike! Running with a loaded stomach.. The powergel too thick when go along with the equally thick 100plus.

TP Volunteering Team! Banzai!

Happy moments does lasts.. After passing them is the portion where i hated the most of the whole running route! The track is hot and humid! especially when we are running at 1pm under the hot sun..

Finish time (6:14:23)
Not really happy with it.. Not just the timing is far from targeted timing. Was only 4mins in front of my NSF guys and 2mins behind my OC.. Somemore with the fact that they went through a outfield just 1 week before the race... Ownage!

Some group photo~ Not bad haven't die~


(Pic 1)
Ivan: Eat melon also so shag ah~
(Pic 2)
Grace: Wah~ not bad ah~ do 70.3 can slim down so much!
Arnon: Se mah~ i still got 1 'melon' here lo~

(Pic 3)
Ming Kwang: erm... i think i dropped my brain on the bike leg...

Cast-iron Man 70.3
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Training 2008: Training Week 19

010908 1800hrs - Swim
Workout: Taper
Description:
500m: Easy/ Warm up
2x 500m: Race Pace w/ sighting, 1min rest
500m: Easy
Timing:
2x 500m: 10:57, 11:08
Distance: 2km
Feeling: Tried sighting for all 500m, hoping to compensate for not doing open sea.

020908 1630hrs - Bike
Workout: Taper
Description:
10km Warmup
Main Set
2x 10km: Drop position. 1min rest
40km TT pacing
Timing:
Nil
Distance: 30km
Feeling: Felt cramp in drop position. Feet numbness while doing 2nd set. Numbness on left lower back and right palm. Eventually, left palm felt more numbness then right.

040908 1730hrs - Run
Workout: Taper
Description:
6x 400m, 30 sec rest, 5km pace
Timing: 2:10, 2:10, 2:15, 2:08, 2:09 (lost count of 1 set)
Distance: 4km
Feeling: Did mostly below 1:40. Faster than 5km pace.

SUMMARY OF WEEK 19

Swim: 3km
Run: 4.8km

Bike: 30km

13 weeks to Standard Chartered Marathon 2009
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Aviva 70.3 Part 3: Race Plan + Time Schedule

*** Disclaimer: This post will be lengthy. Hence non-important info will be italic and small font.***

Race Schedule
Friday
1600: Collect Race Pack
1830: Race brief cum Carbo Dinner
Saturday
1000: Deposit Bike
1400-1600: Mapling
1700: Prep of Equipment
1800: Blogging
Sunday
0300: Wake up
0440: Wilson Place
0500: ETA ECP
0510: Set up Transition
0630: Last Brief
0710: Flag off

Race Plan
Pre race - Saturday
Recce race route (swim, run and bike), Deposit Bike Heavy meals for all 3 meal Prep of equipment. Buy/get everything by 2100 Prep morning breakfast

Pre race - Sunday
Cook Breakfast
Walk to Wilson place, set off at 0420

Pre race - Race Site
Pump Bike
Tape Tyres
Put Water Bottle, Pump & Cyclometer
Fix Up Cycling Shoe
Set up Transition Area

Race - Swim
1st Lap - 23min
150m: Swim hard to first Buoy. Sighting if necessary as it is very crowded
*Depend on direction of current
350m: If against current swim hard. Sight every 10 strokes
100m: Have to sight more often. Find more prominent object. Sight every 6 strokes
300m: Swim easier when not against current. Sight every 10 strokes
50m: Sight more, every 6 strokes

2nd Lap - 23min
150m: Sight every 6 strokes. Keep left to the lane.
last 50min: Visualize T1 at Area A, right hand side when exit swim

Race - T1
Remove goggles
Pull up tri top
Put on race belt, Sunglass and helmet.
Eat Banana
Push bike out

Race - Bike
90km, 3 loops, 6 laps, 15km/lap.
Should be doing 30min per lap.
Along ECP don't speed. Speed strip upon exiting left.
Use of light gear in ECP and Roundabout
Careful on the down slope on shears bridge.
Eat & Drink when nearing each turning points. 5 in total. First 3 eat bar, next 2 eat gel.
Last lap enter ECP, remove shoe.
*Conscious on coordinating left leg.
Visualize T2, left hand side when enter

Race - T2
Remove helmet
Wash leg
Wear shoe
Eat banana
Turn race tag forward
Run off.

Race - Run
21km, 3 loop, 2x roundabout each loop.
Estimate 1.75+/-km left and right from transition area.
Should be going at 40min per loop.
Right - Towards fort road, turnabout 100m after last toilet.
Left - Towards MacDonald, turnabout before Mac
2x Powergel provided during run. Bring along 1 extra.
Drink water every 30mins or alternate Aid stations.
*Look strong always. Photographer and supporter all around.

Post Race
Eat anything/everything available, hydrate 1 bottle 500ml.
Stretch lower limb.
Change to dry top and slipper.

13 hours to Flag Off
C Cube.

Aviva 70.3 Part 2: Race Plan

Race Check List
Swim

1. Tri top (wear inside tights)
   
2. Tights (wear there)
   
3. Goggles
   
4. Swim cap
5. Championship chip

T1 & Bike

1. Banana
   
2. Cloth (aviva yellow)
   
3. Bike (in transition area)
   
4. Helmet
   
5. Cycling shoe
   
6. Sunglass
7. Water bottle x 3 (2 big for bike, 1 small to wash leg)
   
8. Power gel x2
   
9. Energy bar x3
   
10. Tube x2
    
11. Pump
    
12. Tire lever
13. Cyclometer
14. Bento box
    

T2 & Run

1. Shoe
2. Gel x1
   

Post Race

1. Energy gel x1
   
2. Slipper
3. Clothing (wear there)
   

Others

1. Bag
2. Black tape
3. Floor pump
4. Camera
5. Rubber band

13 hours to Flag Off
C Cube

Aviva 70.3 Part 1: Pre-Race Sentiment

Ok, the day which i looked forward for is now less then 2 days away! The race which i had trained harder as compared to Poly Days. The race which i had placed top priority in my planning consideration, pushing back my idea of getting my license and part-time job.

Aviva 70.3 not only my first half iron-man attempt but also it brings back old days where can see everyone trained hard for IVP/Nationals. This race consist of all the alumis of the Team, namely Wilson, Ming Kwang, Arnon, Grace, Coach and Ivan. However scenario now is slightly different, not everyone is undergoing the same training. With different level of commitment to work and training, competing level of individuals. Definitely this is a race i cant miss. Who knows next year who will continue in this rat race.

Not just the alumi team, my unit is sending out a group of NSF and regulars. Most of them just started triathlon this year. Some more i trained more than them as they still have to juggle with 2 major parade in Singapore..

Although have been looking forward for this race since May. However as race day moving in, I'm asking why so fast! as if i haven't trained enough.. Worried whether i can take the open sea swim.. Worried whether after bike will i be able to run my 21k below 2hrs

Aiming for sub 6hr for this race. >45min Swim, 3hr Bike, <2hr 15min Run.
Ambitious Timing will be 5hr 45min. 45min Swim, 3hr Bike including T1 & T2, <2hr Run
Next post will be my race plan..

Racing with EGO
C CUBE

Training 2008: Training Week 18

250808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
2x100m: Kick Drill
3x500m, Main Set, 1min rest
10x50m: Main Set, 30sec rest
Timing:
3x500m: 10:37, 10:39, 10:58
10x50m: 53s, 1min, 54s, 55s, 55s, 55s, 54s, 55s, 55s, 1min
Distance: 3km
Feeling: Weather was good, very cold.

270808 1730hrs - Run
Workout: Speed
Description:
1.2km: Warm up
Main Set
6x800m; 2min rest
Timing:
800m: 1:23, 1:38, 1:32, 1:35, 1:40, 1:37,
Distance: 4.8km
Feeling: Didnt do as good as last week.

310808 0700hrs - Bike
Workout: Easy Ride
Description: Coastal 1 round
Timing: 1.5hrs
Distance: 30+km
Feeling: Easy ride. But keep having cramp on hamstring and gluts. Maybe stand too long fro work.

SUMMARY OF WEEK 18

Swim: 3km
Run: 4.8km

Bike: 30km

1 weeks: Aviva 70.3
C Cube

Training 2008: Training Week 17

180808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
2x100m: Kick Drill
3x500m: Main Set, 1min rest
Timing:
Avg 10:45
Distance: 2.5km
Feeling: Weather was bad while swimming the main set. Did up till the 3rd set 4th hundredth metre

200808 1730hrs - Run
Workout: Speed
Description:
1.2km: Warm up
Main Set
2x 1.2km; 2min rest
4x 800m; 1:1 rest ratio
Timing:
1.2k: 5:06, 5:04
800m: 3:12, 3:23, 3:25, 3:30
Distance: 5.8km
Feeling: Start to feel the thrill of doing such sets, as they are short not time consuming. However sets have to be well planned to have the adrenaline for every sets/run. Timing for 800m is off alot for the first set. 2th and 3rd is more constant. Last set timing was inaccurate, mixed the rest timing and run timing together.

210808 0700hrs - Run
Workout: Long Run
Description:
From Big Splash to Toilet before Lagoon and back. 2 Laps
Timing:
1hr 45mins
Distance: 14+km
Feeling: Easy run. Legs are sore but still feel good in the run. Running form and Cadence is better.

220808 0600hrs - Bike
Workout: Easy Ride
Description: Back and Fro NTU
Timing: 3hrs
Distance: 90+km
Feeling: Easy ride. Used BCR for the journey. Find that i need a distance to get the momentum, speed & cadence i want.

240808 0630hrs - Run
Workout: Long Run
Description:
Army Half Marathon
Timing:
2hr 30mins +
Distance: 21km
Feeling: Run with SJ for the AHM. No stoppage from her other than water and toilet break. Was late for the run so was very far back at the rear.

SUMMARY OF WEEK 17

Swim: 2.5km
Run: 42km

Bike: 90km

Weather was bad for last week. No chance to ride, or should i say lazy to ride. Did a pretty high mileage for my run. Swim was neglected. Need to put in more effort before next week.

2 weeks: Aviva 70.3
C Cube

Training 2008: Training Week 16

100808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
3x100m: Kick Drill
10x100m: 1min rest
Timing:
<2min
Distance: 2.1km
Feeling: Went off early, skipped the training pool sets.

120808 1730hrs - Run
Workout: Speed
Description:
1.2km: Warm up
3x 1.6km
Timing:
7.02, 7:14, 7:22
Distance: 6km
Feeling: Didn't have the strength to do the last 2 sets.

130808 0700hrs - Run
Workout: Long Run
Description:
From ECP E2CP to NSRCC and back. Then continue to MacDonald Area and back
Timing:
1hr 30mins
Distance: 10+km
Feeling: Easy run. Intensity was higher then last week. Didn't have enough sleep.


170808 0900hrs - Run
Workout: Long Run
Description:
From ECP E2CP to NSRCC and back. Then continue to MacDonald Area and back
Timing:
1hr 30mins
Distance: 9+km
Feeling: Easy run. Intensity was much lower. Ran with SJ. Felt pain on feet.

170808 1530hrs - Bike
Workout: Easy Ride
Description: 1 round Selarang only and 2 round of expo.
Timing: 1.5hrs
Distance: 30+km
Feeling: Short ride for this week only cycling session. However intensity is pretty high for Coastal and Selarang. Sore from morning run also.

SUMMARY OF WEEK 16

Swim: 2.1km
Run: 20+km

Bike: 30km

Training intensity is pretty low for this week. Maybe due to my exam. Felt lethargic for the whole week, maybe not enough sleep.

3 more weeks to Aviva, max 4 more sessions for swim, 4 for run and 3 for bike.

1 weeks: Army Half Marathon
3 weeks: Aviva 70.3
C Cube

Training 2008: Training Week 15

040808 1800hrs - Swim
Workout: Time Trial
Description:
200m: Warmup
2000m: TT
500m: Swim Hard (small pool)
Timing:
45mins+
Distance: 2.7km
Feeling: Stokes are bad. Tend to swing shoulder when stroking. Will do drills on Friday.

060808 1730hrs - Run
Workout: Endurance
Description:
1.2km: Warm up
5x 1km: Run at 4min/km. Rest for 400m.
Timing:
4.01, 4.03, 4.05, 4.xx , 4.28
Distance: 5km
Feeling: 4th and5th set is pretty bad. Coach said that after every rest, we should feel like running straight away. However, i feel quite reluctant running the last 3 sets. Maybe didnt warm up enough, feeling lethargic.

070808 0700hrs - Run
Workout: Long Run
Description:
From ECP E2Cp to NSRCC and back. Then continue to Macdonald Area and back
Timing:
1hr 30mins
Distance: 10+km
Feeling: Easy run. Intensity was not high, still can exchange conversation.

080808 0600hrs - Bike
Workout: Hills+Brick
Description:
Ride to Mt Fabor, did 4 hills climb.
Ran 30min after Bike, Expo Route, turn back at MRT
Timing: 3hrs
Distance: 60+km
Feeling: Nothing much.

080808 1800hrs - Swim
Workout: Drills
Description:
400m: Warmup
Main Set:
5x 300m: Drills
200 pull, 100 swim. Focus on the activation of the chest muscle.
100m: Warm Down
Timing:
Nil
Distance: 2.km
Feeling: Quite tired from the day brick session.

SUMMARY OF WEEK 15

Swim: 4.7km
Run: 15++km

Bike: 60+km

2 weeks: Army Half Marathon
4 weeks: Aviva 70.3
C Cube

Training 2008: Training Week 14

280708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warmup
3x200m: Drills
3x200m: Fin & Swim
5x300m: Consist of
25m easy swim, 25m hard
50m hard
25m easy, 75m hard
100m hard
500m: drills+push-up+sprint (small pool)
Timing:
Focus more on the HR 150<
Distance: 2.2km
Feeling: Swimming slower than the rest. Maybe did not push hard enough for that set.

300708 1730hrs - Run
Workout: Fartlek
Description:
600m: Warm up + Drills
45mins Fartlek:
1min 5k pace, 2min 21k pace.
Timing:
45mins
Heart Rate:
Max: 180, Average 172
Distance: 8-9k++
Feeling: Cant really monitor the distance ran and the timings for different pacing. Basically just run hard and run.. for 45mins. Constantly keeping up with Ivan during the 21k pace.

010808 0600hrs - Bike
Workout: Hills+Brick
Description:
Ride to Mt Fabor, did 3 hills climb. Max HR is 170.
Ran 50min after Bike, Expo Route
Timing: 3hrs
Distance: 60+km
Feeling: The heat is really bad, furthermore running the expo route where there is no route. Will have to plan for run during Aviva especially the hydration. First 10km have to pump water back into body.

010808 1900hrs - Swim
Workout: Long Dist
Description:
400m: Warmup
Main Set:
2 x 1km: Rest 30sec
Timing:
1st 1k: 23+min
2nd 1k: 23+min
Distance: 2.4km
Feeling: Not motivated, but just finish the set.

030808 1600hrs - Bike
Workout: Brick
Description:
1x Salarang, 1 x20min
Run the expo route, trying to rest lesser
Timing: 3hrs
Distance: 50+km
Feeling: Much better for the run.. Didnt stop for walking, maybe the weather is much cooler and intensity for cycling not that hard.

SUMMARY OF WEEK 14

Swim: 4.6km
Run: 24++km

Bike: 110+km

3 weeks: Army Half Marathon
5 weeks: Aviva 70.3
C Cube

Training 2008: Training Week 13

070708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warmup
4x 200m Stroke Drills
4x 100m Fin
5x 50m, 30 sec rest
5x 100m, 30 sec rest
5x 150m, 30 sec rest
4x 25m Sprint (small pool)
4x 25 Pulling (small pool)
Timing:
50m: 0:55-1:00
100m: 2:00-2:05
150m: 3:12-3:15
Distance: 3.1km
Feeling: Felt the swim set is good, progressing slowly to 150m. Able to hold the timing for it pretty constant even thou its after 700m swim. Body seems to 'sync' with the pace.

230708 1630hrs - Run
Workout: Speed
Description:
6x 800m: 90 sec rest. Slightly above 5k pace. (3:20)
400m: Warmup
10x 100m: 20 sec rest. Below 20sec.
Timing:
6x 800m: First 3 is inconsistent, range from 3:16 to 3:23. Last 3 is better averaging 3:24
10x 100m: Below 20sec
Distance: 6.2k
Feeling: First set done with coach is very painful, especially for the 5th and 6th set. 10x 100m set have to be done in good form and meeting the timing if not pointless. Rest longer = run faster + HR higher...

250708 1900hrs - Swim
Workout: Long Dist
Description:
400m: Warmup
Main Set:
2 x 1km: Rest 30sec
Timing:
1st 1k: 22+min
2nd 1k: 23+min
Distance: 2.4km
Feeling: Changed my fri workout to focus more on long dist swim, get use to the boredom.

260708 0730hrs - Bike
Workout: Brick
Description:
60mins: Spin SCR, zone 1 & 2
2x 25mins: Spin for first 5mins, ride with BCR for 20mins in zone 3 (ride alone)
15min: Run in track
Timing: 3hrs
Distance: 50+km
Feeling: Screw up with the HR zones. After spinning for 1hr, legs are tired, cant go hard on the BCR. Furthermore, we cant draft to simulate race day condition.

270708 1600hrs - Bike
Workout: Brick
Description:
60mins: Spin SCR, zone 1 & 2
2x 25mins: Spin for first 5mins, ride with BCR for 20mins in zone 3 (ride alone)
20mins: Run
Timing: 3hrs
Distance: 50+km
Feeling: Much better trying to do this set today. However find my my legs aches during the warm up ride. My tights giving me problem, start to give me abrasion..

Running with a companion beside you is different. Tend to run faster.. haha! Thanks to traffic lights, they made my run back home feels like interval.

SUMMARY OF WEEK 13

Swim: 5.5km
Run: 6.5km

Bike: 100+km

3 weeks: Army Half Marathon
5 weeks: Aviva 70.3
C Cube

Training 2008: Training Week 12

160708 1730hrs - Run
Workout: Strength Test
Description:
Warm up: 400m
Various Strength Test

1. Flex Arm Hang (vertical): 32sec
2. Side Plank with Knee, Leg Raise: Right: 47s, Left 39s
3. Push ups per min: 40
4. Side Plank: Right: 50s, Left: 1:01min
5. Chinese Squat: 1:23min
6. Plank: 1:06min
7. 'Superman': 1:05min

10x100m: Rest & Run ratio, 1:1
Timing:
20sec
Distance: 2km
Feeling: Hold till fatigue..

110708 1800hrs - Swim
Workout: Endurance
Description:
200m: Warm up
3x 200m drills; Fist, High Elbow (focus on left arm) , Full Pull & Breathe from left.
Main Set:
10x 100m Swim, 30 sec rest interval
5x 50m, 30 sec rest interval
Timing:
10x 100m, 1:50-2:00
10x 50m: 0:55-1:00
Distance: 2.5km
Feeling: If i can use vulgarity, they will be the best words to describe the 10x100m... Never swim so hard in my life. Almost puke.. Lucky Wilson say that he can see me putting in effort.. Wah to swim so hard just to look like ' put in effort'.

120708 0600hrs - Bike
Workout: Mileage
Description: Ride with JoyRider, from Long House to Coastal
Timing: 4.5hrs
Distance: 90km
Feeling: Had a good breakfast and a banana before the ride. Journey till Changi was good, till we reached Coastal. They cycled at 40< style="color: rgb(255, 0, 0);">130708 1630hrs - Bike
Workout: Brick
Description: 1 round Salarang and 2 lap Coastal + Run 30mins
Timing: 2:30hrs Bike, 30mins Run
Distance: 50km
Feeling: Legs feel normal until i mounted and cycled on my ride. Cycling along Coastal without the draft (used to cycled with Joyrider/Anza), going at 29km/h seems painful, maybe due to the aftermath of the ride from the previous day.

Running after the bike doesn't seems so bad as we pedal easy back to our place. Getting my lazy lil bro to ride and me running is a good idea. Make me chase after him as his bike handling skill not that good, hopefully can stimulate the race day bike to run pace. Lower back pain persist.

SUMMARY OF WEEK 11

Swim: 2.5km
Run: 4km

Bike: 140km

Will have to look into the lower back pain and conscious about keep my bum on saddle when riding hard.

5 weeks: Army Half Marathon
7 weeks: Aviva 70.3
C Cube