WEEK 5 - IM TRAINING IN FULL SWING

21/12/09 - 27/12/09

Ironman Training is in full swing when:-

1) Pants are getting lose (again)
2) Acute Spousal Neglect Syndrome kicks in (this is bad!!)
3) Lunch at 5.00 p.m. (after long ride on weekends)
4) Becoming an absentee husband, son & father
5) "Out Training Again?"
6) Hit the pool at dawn before clocking in for work
7) "Sorry Bro, can't stay late - have to sleep early, training 2moro" on a Friday/ Saturday night
8) Time on the saddle (on long rides) = a full day at the office
9) Recovery week marked on my table calendar

MON, 21/12

Rested, need some recovery after long weekend of training

TUE, 22/12

Rested, TT's birthday - watched AVATAR (on leave)

WED, 23/12

(a.m.) Full medical check up (p.m.) Bike 60km (on leave)

THURS, 24/12

(a.m.) Swim 3,200m Drill at Celebrity Fitness (on leave)

FRI, 25/12

(a.m.) Bike 193km Solo + 4km run -same route as last week plus extra 5km riding into Precinct 1 of Putrajaya, lunch at 5 p.m.

Kouta Goes To Nottingham

Nottingham, Broga County

145km @ Jenderam

Storm Ahead @ Jenderam

SAT, 26/12

(a.m.) Run 31km solo - same route as last week (Home - LimKokWing (Cyberjaya) - Home).

SUN, 27/12

Rested, overslept & abandoned plan to ride Genting - felt tired & needed the rest.

MOVING ON WITHOUT YOU........

Week 4 : 14/12/09 - 20/12/09

Another good week of training, which begins to feel like a 2nd job. A good way to move on with life (outside Bursa Malaysia).

Finally, logged in some serious miles on the bike and in running. Also for 1st time in years, I climbed Genting Sempah to Theme Park Hotel (Genting Highlands) on a bike non-stop. I think the last time I did a non-stop was back in 2005.

MON, 14/12

(a.m.) SWIM 2,000m DRILLS @ CELEBRITY FITNESS, MID VALLEY ("CEL FIT")

(p.m.) BIKE 1 HOUR SPIN CLASS @ CEL FIT

TUE, 15/12

(p.m.) RUN TREADMILL 1km WARM-UP + 10km RANDOM INCLINES @ CEL FIT

WED, 16/12 :

(a.m.) SWIM 1x200 + 1x1600 + 1x200 @ CEL FIT (p.m.) CEL FIT CLOSED EARLY FOR STAFF DINNER....BLEK!!!

THURS, 17/12 :

(whole day) DIRECTORS' TRAINING FOR KARYON INDUSTRIES BERHAD IN JOHOR BAHRU (can you believe this......I was the trainer)

FRI, 18/12 :

(a.m.) BIKE 188km SOLO

Started at 6.40 a.m. & finished at 2.20 p.m. Started from home in Puchong - Bdr Bkt Puchong 2 (BBP2) - Meranti - Cyberjaya - South Klang Valley Expressway (SKVE) - Country Heights - Kajang - Cheras 9th Mile - 14th Mile - 18th Mile - Sg Gabai - Peres Junction - Semenyih Dam - Nirvana - Semenyih - Broga - Lenggeng - Mantin - Nilai - Salak Tinggi - Jenderam - Persiaran Selatan (Putrajaya) - Putrajaya Convention Centre - LimKokWing (Cyberjaya) - Meranti - BBP2 - Home.

Missed riding this massive loop. Last done in Feb 2008 (in prep for IM Langkawi 2008). Missed the open road & the solitude.

Peres Junction - Near Semenyih Dam

Visited Dad at Nirvana

Good to be back at Mantin

Post 188km With New Cycling Jersey

SATURDAY, 19/12 :

(a.m.) RUN 31 km SOLO

Home - Meranti - Cyberjaya - LimKokWing - Meranti - Home.

1st > 30km run since Feb 2008. Gonna need more Power Gels - was weak in last 5km. Had flashbacks of those miserable days when I drove home from work while still at RHB. I would drive pass this area & thot I would never run to LimKokWing again.

SUNDAY, 20/12

(a.m.) BIKE 86km GENTING HILL WORKOUT SOLO

International Islamic University (UIA, Gombak) - Orang Asli Hospital (OAH) - Genting Sempah - Gohtong Jaya - Awana Genting - Pagoda - Theme Park Hotel - First World Hotel - Mushroom Park - Amber Court - Pagoda - Awana Genting - Gohtong Jaya - Genting Sempah - OAH - UIA

In October 2008, I told myself that I will one day regain my previous fitness & climb Sempah - Theme Park Non-Stop http://cheekaimun.blogspot.com/2008/10/pagoda-with-zero-training.html .

A little more than a year later, I did just that. A slighly weaker mind, I would have abandon the climb at Genting Sempah. A fellow cyclist pointed out to me that I storm was brewing up ahead when I stopped to replenish my carbs at Sempah. I might have been unsure of myself lately but at that moment I only had one thot on my mind - (like they say at Powerman Malaysia) "Rain Or Shine, I Climb!!!"

Felt the difference of Trek bike with Rolf wheels, so light I knew I was going to have a good climb right from the start (have always climbed with old Cadex & Genting Fun Ride in August 2009 was Trek with Shimano wheels http://cheekaimun.blogspot.com/2009/08/genting-fun-run.html).

Started to drizzle as I passed the 1st guard house at base of climb and stayed that way until I reach the top. Split at Pagoda was at 1:18:42; Pagoda - Theme Park 19:42; overall Sempah - Theme Park 1:38:25 (less than 5 mins slower than my all time best 1:33:55 logged in 2005).

Still Panting Hard - Waited For My Cuppa

Visibility 100m

Alone & Cold And ......

This Is Not In Malaysia!!??

Super Bikers Who Applauded My Finish At Old Town Coffee - overheard them saying something about ppl doing Ironman & that they bike, run & swim. Wanted to tell them that I am one such ppl & we swim, bike & run (in that order).

RM14k Worth Of Machinery ("without engine, somemore") - Worth Every Sen.

Route To Amber Court - where you literally vanish into thin air 100m ahead

De javu @ Amber Court Guard House - did the ride in similar conditions many years ago, where Sempah - Theme Park was not enough & extended ride to Amber Court.

Descented from the peak slowly - was cold & shivering. The short climb after Gohtong Jaya was most welcoming & helped warm up the body somewhat.

Back To UIA - the old Bentong Road, winding & quiet. The climb from UIA to Sempah earlier in the morning seemed like ages ago. Was still full of energy & attacked every corner during the last 21km descent. Would turn my head to listen for on-coming traffic at every corner & hammer the cranks upon visual confirmation of a clear road behind each. Found myself racing with a motorcyclist for a kilometer or two & had a light pick-up truck tailing me for a couple more.

JUGGLING ACT

Week 3 : 7/12/09 - 13/12/09

It's tough juggling family, work, social & training time - there's only 24 hours in a day. Another particulary busy week as far as non-training commitments are concerned.

Monday, 7/12 : (p.m.) Bike Hill Repeats @ Saujana Puchong (returned from Melaka trip with the family at 4p.m. & went out at 5.30 p.m. for a short hill workout. 1 hour ride & did 8 repeats at a hill in Saujana Puchong)

Tuesday, 8/12 : Run Tmill at Celebrity Fitness, Mid Valley ("Cel Fit") after work (1km warm-up + 10km random inclines + 5mins cool down + 20min stretching)

Wed, 9/12 : (a.m.) Swim 1,800m @Cel Fit (Drills) (p.m.) Bike 1 hour Flying Wheels @ Cel Fit (Good to double despite having to attend dinner with boss & officials from Cambodian Securities Commission)

Thurs, 10/12 : Run Tmill at Cel Fit after work (1km warm-up + 10km random inclines + 5mins cool down + 20mins stretching)

Fri, 11/12 : (a.m.) Swim 2,200m @ Cel Fit (Drills) (Skipped training in the evening to have re-union dinner & drinks with old friends Mike Cheah & Jeff Hong)

Sat, 12/12 : Skipped training for white water rafting at Slim River, Tanjong Malim with Mike Cheah, Ah Seong & Chee Khoon. A long over due trip that I was suppose to organise for Mike Cheah, an old fren who is based in Hong Kong.

Ah Seong, Mike, CKM & Chee Khoon

Listen Up - Briefing By River Guides

The Main Drop

A Good Break From Split Time, Drafting, Brick Training, Swimming Drills, PowerGels, Gatorade

40 Something

Sun 13/12 : (a.m.) Volunteered as race marshall for Chin Woo Biathlon. They were short handed & it was only right for me to help out. (p.m.) Ran 15km in the evening from home to & around Saujana Puchong and back.

Mak Chin Kow at Chin Woo Biathlon - A Triathlete In The Making ???

HAIRCUT

WTF - Just because I had a haircut, I was accused of trying to look younger & reminded that I have a 12 year-old son.

WEEK 2 - ROAD TO LANGKAWI

30/11/09 - 6/12/09

After so many years in the sport, I thot I could take on anything that comes around. But there were certain ting that I couldn't handle & made me quite miserable, including the Monday after a long weekend of training....it seemed harder to recover from heavy workouts these days. Not sure how the body is going to handle heavier workloads, which is a must simply to be race fit (i.e. simply getting to the starting line).

Monday, 30/11 - Rest

Tuesday, 1/12 - (p.m.) - Run Treadmill 8km Random Inclines @ Celebrity Fitness, Mid Valley (Cel Fit)

Wednesday, 2/12 (a.m.) - Swim 2,000m Drills @ Cel Fit
(p.m.) Run Tmill 7km Intervals @ Cel Fit (wanted to do a 10km but ended with 7k, felt tired)

Thurday, 3/12 (a.m.) - Swim 2,200m Drills @ Cel Fit
(p.m.) Bumped into an old fren on the way to Cel Fit, skipped training & had a drink instead

Friday, 4/12 (p.m.) Swim 2,000 Drills @ Chin Woo

Saturday, 5/12 (a.m.) Bike 90km Puchong (Home) - Cyberjaya - Putrajaya - Puchong (quick & short ride, started at 6.00 a.m. before trip to Melaka to spend the weekend with Iain & Chung Hwa)

Sunday, 6/12 - Rest (Weekend in Melaka, watched 2012 with the boys)

BACK ON THE ROAD AGAIN

Week 1 - 23/11/09 to 29/11/09

Monday, 23/11 - (a.m.) Swim 1,400m Drills @ Celebrity Fitness Mid Valley (Cel Fit)
(p.m.) Run Treadmill 10km @ Cel Fit

Tuesday, 24/11 - (a.m.) Swim 1,500 Drills @ Cel Fit
(p.m.) Run Treadmill 6km Intervals @ Cel Fit

Wed, 25/11 - (p.m.) Bike Spin Class @ Cel Fit (pushed hard & sweat a tonne)

Thu, 26/11 - Rest

Fri, 27/11 - (a.m.) Bike 142km Puchong (Home)-Cyberjaya-Putrajaya-Jln Imbi-Putrajaya (via MEX)-Putrajaya-Cyberjaya-Puchong (5 & 1/2 hours solo under scorching sun, Kuota bike felt great)

Sat, 28/11 - (a.m.) Run 25km Puchong (Home)-Cyberjaya-Puchong (ran in the rain 2:33:00 with a pooh break at u-turn in Cyberjaya)

Sun, 29/11 - (a.m.) Bike 70km Hill Workout UIA (Gombak) - Genting Sempah - Awana Genting - Pagoda - Awana Genting - Genting Sempah - UIA

Rode from UIA - Sempah with a sweet 20-year girl who kept smiling at me, then b4 we parted she called me "Uncle".... :(


Original target was just Gohtong Jaya but ended up at Pagoda. Cadex bike still felt great after all these years. Had great weather-cool & misty as I approached the Chin Swee Temple. Enjoyed the cool air on descent-great way to end a long training weekend.


2 hrs 32 mins to get from UIA to Pagoda non-stop

I Love This Spot

Good start. Missed training like this so much. Will build up to race distance by end January 2010. Still long way to go but I will be there.

THE JOURNEY HAS BEGUN

Next stop, Langkawi - Ironman Malaysia 2010.



Training for 2010 commenced considerably late as compared to previous endeavours, which would typically have started in October prior to race day.

Did my first long ride of 124km on 22/11/09, had my first double session on 23/11/09 (swim in the morning b4 work & run in the evening after work) & have plans for some heavy stuff over the coming long weekend of 27 - 29/11/09.

The thot of going back to Langkawi simply excites me - I AM ALIVE AGAIN!!!!!

POWERMAN MALAYSIA 2009

PHOTOS BY PM TEY

8 November 2009 - Manjung Perak

Run 11km - Bike 64km - Run 10km = FUN

>
Another tough race in my book.
>
Was looking forward to dip below 4 hours - a good target since I did 4:01:14 with much lesser training last year (http://cheekaimun.blogspot.com/2008_11_01_archive.html). But strong cough medicine taken on the Friday prior to race day Sunday had affected my body so much that I felt weak when I started warming up for the starting gun.
>
Took 1st 11km run EZ with a 5 minute pace. Things turned bad 20km into the 64km bike ride - I had body ache. Not due to fatigue but the feverish type of body ache. Contemplated on quiting at end of 1st 32km loop but stubborn me - I just made the u-turn @ end of 1st lap and headed out for more suffering.

>

Things got worse in the 2nd loop. I was overtaken so many times, I thot I was gonna finish almost last. Thot of quiting lingered in my mind. Such big difference from last year's race - when I felt strong on the bike.

>

Told myself to quit the race, if I have cramps at end of the bike. Strangely my leg muscles held up nicely, altho the body still feel weak. It was quite late in the morning & the sun was scorching hot.

>

Stubborn me (again), I slipped on my running shoes, put on my running cap, walloped some Power Gels & set out to complete the damn race with another 10km run. By then, many who overtook me on the bike were already walking. I wasn't running fast but it was good enough to regain some positions lost on the bike.

>

The pain was there, but I found myself repeating the chorus of the song "Pain Is So Close To Pleasure" (Queen). Regaining the positions lost kept me going.

>

I ended the race in 4 hours 11 minutes & was good enough to rank 13th in my age group (out of 60) & 137th overall (out of 600 or so).

>

Very satisfied with my result - altho slower than last year but timing was secondary. Overcoming the pain & the loud silent voice from within that kept repeating "Quit, Quit, Quit!!" is an experience I can always fall back on, in tough times outside triathlon.

>

Despite the pain, I guess I am gonna keep doing Powerman for as long as I can. Somehow, its the pain that kept me coming back - something only my fellow die hard triathetes would understand.

>

IRONMAN 70.3 PUTRAJAYA

PHOTOS BY TEY & LYNN GUAN


Out Of Water - 1.9km Swim

Debut Race For Kuota K-Factor, bike 90km

Run 21 km

Pain Is So Close To Pleasure - Queen

True Ironman Spirit - Fellow Competitors Giving High 5's

Official Finish Time 6:11:24

(started in 3rd wave, 10 minutes after the professionals)

The Ultimate Satisfaction!!!! I Love This Life!!!