DISCOURAGED

Had a bad Recovery Week. Had too many negative feedback both from within and without myself. Coach's disapproval of IM plans did not help either. As in previous years, I lost sleep again after the talk with Coach at Kg Pandan. Somehow and for some reasons that I can't explain, his blessing has ALWAYS been important to me.

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Had 3 easy training sessions thru'out the week and rested the tired body. Was at Kg Pandan on Tuesday, 21/11/06 and took the main set of 10x400 easy. Went on 2:20 with the 2nd Group. Swam with Don & Gang on Wednesday, 22/11/06 and opted for lower reps and intensity. Joined Don & Gang again on Sunday, 26/11/06 for a short 76km ride in Ulu Langat. Despite resting for days b4 the group ride on Sunday, I felt very weak during the 9km climb up Genting Peres in Ulu Langat (the route to Titi/ K Klawang).

BIKE/ RUN BRICK

Full account of my recent bike/run brick @ Putrajaya (bike 134km + run 14km) on 18/11/06:-

Most of us wld have little voices in our heads all the time - telling us we are not good enough for this or that, not only in training but in our every day life.Today, those little voices in mine were LOUD!!! I was excited on Friday nite with the thot of the LD Brick the next morning. Planned to go slightly longer than LD Bricks I logged 3 weeks ago (which was a 100k+10k) & to see where I stand after 7 weeks of training.

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Over slept and started late at 8.a.m. from Precinct 1. Split time for first 2 long laps (2x56k) were even (2:00:11/ 2:00:42). Had a 13 minutes break at around 95km at Petronas (Cyberjaya) to refill bottles. Had a cold bottle of Coke there and it tasted GREAT. Felt tired and thot of quitting at end of 2nd lap but managed to overcome negative thot & pushed on. Right inner thigh started to pull in the shorter 3rd lap (1x22k). Pedalled off the saddle and with some stretching on the bike, I recovered shortly afterwards. Finished the ride in 4:51:12 and logged an average bike speed of 27.6km/h. Survived the ride with 2 packets of PowerGel, 2400 ml of Gatorade, 500ml Coke & 500ml tap water (for cooling down).

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Transition took up 15 minutes (pee, pack bike in car & change into running shoes & vest). It was almost 1.00 p.m. then and it was burning hot. Told myself that I've done 12 laps here b4, so what's 4 laps.

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But the little voices started talking back "BUT THAT WAS WITHOUT CYCLING 134KM". I ignored it & pushed off anyway. When I got out to the run course, I found the traffic that afternoon was exceptionally heavy (due to some sale carnival at Alamanda). Hesitated for a while and thot of changing the running route towards PICC instead. But decided to stick to original plan b'cos I wld hv problems with water bottles if I do a out-and-back run to PICC (I had 3 small mineral water bottles with me which I placed under some plants by the road side).

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The clouds came in shortly after I started my first lap. The air felt cool and I ran comfortably and was surprised with a 20:55 split. Thot that wld be my lucky day with the weather but 1/2 thru 2nd loop, the clouds parted and the sun toasted me thru out the rest of the run. Felt hungry at start of 2nd lap and wallopped my last packet of PowerGel. Regreted not bringing more PowerGel, I started to feel hungry & a little weak again in the 3rd loop. My legs also started to feel heavier by then. The sun did not help either. Saw dark clouds in the horizon and perhaps rain near PICC. But that was some 15km away from where I was. I looked up at the sun overhead and saw clear blue skies. I remember saying something like "Give Me A Break!!!"

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Then the little voices came back LOUDER "BUT YOU RAN THE DAMN 12 LAPS EARLY IN THE MORNING!!!". By then, I hv abandoned my splits and only hoped to finish the run no matter how slow. I reminded myself that I am targeting a 5:00:00 marathon at IM and I could afford a 25min lap here.

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Suddenly, it started to feel like Desaru again...dehydrated and weak. But I was not in a race and I need not push. So I tried very hard to maintain my pace and told myself to just finish the damn run. The last lap felt like never ending. It felt so good to see the PM office again towards the end of the run. I almost wanted to hug it, if I could.

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Then, the voice came back "HEY, YOU ARE NOT THERE YET!!" It was right, I had almost 1km to go. But the thot did not dampen my spirit and somehow I felt a sense of victory as I ran down the final km towards the end of yet another tough session. And yes, there was also another thot in my mind as I approached the end. "My Cold Powerbar Recovery Drink" that was waiting for me in the car.

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I finished the run in 1:31:41 and my lap times were 20:55, 23:19/ 23:25 / 24:10.

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All in (including water break & transition), I was out there for 6:50:00. No where near the duration of my target IM finishing time but by far my longest workout this season todate. Felt so wrecked while I rested at the TIC area. My lower back sored and I felt like vomiting as I cool down and strecthed.

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Oh yes, it rained finally but that was when I dozed off in the comfort of my bed at home 2 long hours later.

IRONMAN TRAINING - WEEK 7

WEEK 7 (12 NOV 2006 - 19 NOV 2006)

Phew !! What a long week! Glad it's over & look forward to my Recovery Week over the next 7 days. Training is now in full swing. Added some morning runs (b4 work) into my programme this week and training begins to feel more like a 2nd job.

The picture below is my source of inspiration while my body idles at the office.

SUNDAY, 12/11/2006 : SOLO LONG RUN

Bdr Bkt Puchong (BBP) - Cyberjaya - BBP (30km)

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Longest run todate (3:08:33). Felt comfy in 1st 21km due to cool and cloudy condition. Sun came out after 21km and by then, it was already 9.45 a.m. Ran the last 1 hour under the hot late morning sun.

THURSDAY, 16/11/06 : MORNING RUN 9xKLCC LAPS (B4 Work)

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Almost aborted the run, was tired when I woke up. Dragged myself out of bed and thankfully, felt fresh after washing up. Chef Lee was at KLCC too (training for Singapore Marathon). Followed his pace and suffered.

SATURDAY, 18/11/06 : SOLO BIKE/RUN BRICKS @ PUTRAJAYA (134km /14km)

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Longest session todate in this season (6hr 50min including water break and transition). Started late and suffered during the run under hot afternoon sun. Little voices in my head (telling myself to quit) got louder as I piled up the laps during the run (4 laps around the big RoundAbout in Precint 1). Felt completely wrecked after session and skipped the next day's training.

IRONMAN TRAINING

Yes !!! It's that time of the year again!! And I'm going back to Langkawi again. I have been patiently building my mileage on the bike and run since October 2006. I got a feeling that this year's race is gonna be BIG. With more than 3 months to go b4 race day, more than 400 participants have signed up.

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Significant training sessions to date:-

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7/10/06 : Solo Bike Orang Asli Hospital (OAH) - Pagoda (Genting) - OAH

(Gave up the climb at Pagoda. Did not realise I climbed with a "21" until I got off the bike at Pagoda - no wonder the bike felt extremely heavy)

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8/10/06 : Solo Long Ride (111km) Bdr Bkt Puchong (BBP) - Putajaya - BBP

(Rode in the haze, almost choked to death)

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14/10/06 : Solo Long Run (24km) BBP - Cyberjaya - BBP

(1st long run after Desaru, last 5 km felt like forever, body ached all over after run)

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15/10/06 : Bike With Chin Woo Gang (104km) 14th Langat - Titi - 14th Langat

(Back to Titi, rode with Don, Swee, Cecil, Carmen, Sam Prit, Jacky Loh, Poh, Ben, Jeff, Freddie and gang from Klang Pacers)

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21/10/06 : Run 20xKLCC Loops (26 km) with Mr Chan & Gang

(Longest ever run at KLCC, never ran more than 10 laps before this, ran entirely with my cool friend Kenny, chatted all the way with him, his company & the cool weather made the run felt like a breeze, good to be back with Mr Chan)

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23/10/06 : Solo Long Ride (148 km) 14th Langat - Mantin - 14th Langat

(Back at Mantin, near Beranang. Last time there was back in 2004 when I prepared for my 1st Ironman. Lost my way around Kg Daching. So wrecked towards end of ride & last 5 km felt like forever)

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25/10/06 : Solo Long Run (28km) BBP - Cyberjaya - BBP

(Felt stronger than the similar session on 14/10. Went for a short ride 28km immediately after run - actually to measure the run)

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28/10/06 : Solo Bike/ Run Bricks (100km/10km) BBP - Cyberjaya - Putrajaya - BBP

(Toughest brick in recent memory. 100k on the bike was a breeze but the 10k run was gruesome due to the late morning sun and clear skies)

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2/11/06 : Solo Long Run (24km) KLCC Loops

(Ran in the evening after work. Adzim was there doing his secret training . Could not recognise him b'cos of his mustache)

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4/11/06 : Solo Long Ride (149km) - BBP - Cyberjaya - Putrajaya - BBP

(149km did not feel like forever)

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IM Odometer to date (as at 8/11/06)

Swim 27,750

Bike 727

Run 194

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Hope to see him again at Langkawi in February next year.

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