Training for the Ironman

Week 1 training set with 120 days more to go

2009-11-15T08:38:00.003+08:00

Off and on I was able to get back in shape no matter how far back I got in the days when I was super fit. At 40 hitting 41, the motivation to pick up the shoes to run or even bike gets harder. I really needed to get inspired to do that run lately. Remember the days when you were a school athlete and the mantra then was "no pain no gain", I lived that motto to the T, I ran so hard I got shin splints. The shoes I had got worn out in 3 months. I even ran from home to school when I was 14 years old. They were the days of real hard running, when I was able to push my body and soul, thinking, there was Satvinder Singh, Maran and Adrian Singh who will be doing the exact same thing, running hard.

This week, I have decided to have fun, not to run hard anymore. It does not have to be hard push every day. I decided to look at the trees and even stop to have a drink when I started to run this week. That had made me enjoy my daily workouts even more. This week I cap my training session with 3 runs and a bike ride.

The bike ride lasted 48K, with 8 K long run accompanied by two 5k runs.

So instead of working your butts off, I have decided to pay attention to the journey instead of the race. John Wooden, in his book "Wooden on Leadership" wrote an insightful piece on leadership. Success is what you find not in the end, but how you run your race. Its about,

- Planning

- Preparation

- Practice

- Performance.

That made sense for me. The journey has to be better than the Inn. So this is my journey now. Heres a link to his life accomplishments should you want to read it.

http://en.wikipedia.org/wiki/John_Wooden

120 days more to go before the Aviva half ironman 2010, the D-day for my race.

Running and Climbs

2009-11-02T09:37:00.007+08:00

Its been a while, I have had the time to make an update on my blog. In between, I was grappling with the time to manage my son's examinations, developing a marketing campaign and developing new curriculums that we can market for year 2010. Well my son's examination are ending and so begins my downtime to just focus on work and running back to shape in the weeks to come.Todays run, took me out to the Punggol Jetty and back, about 4 km to the jetty and 4 km back. The time taken was 44 min 35 secs, I was in the zone for 28 mins averaging 158 hbts, with max of 176 hbt. In lieu of a training partner, the next best thing is the heart rate monitor.

How do calculate your max rate, all you need to do is use this formula:

220 - 41 (Age) = 159

Work out 80% of the answer you got (which was 159 for me) working out to, 122. Hence technically I should be running at 122 beats per minute, but this is not taking place in my training runs. For an easy run my training zone has been targeted at between, 160 - 165, hence the 158 results I got today. There are days when I am able to sustain 170 range for a 5 k run.

I am enjoying my runs now, because, before starting my work in the morning, that run, creates a sense of focus, I don't usually get if I had stuck to doing my daily routine. It feels so good, I would be doing a bike ride tonight after tutoring my son for his last paper on Tuesday.

I am looking at my own experiences and the way Musiab is developing. I have realized that for me to push Musiab to go beyond his capability will require setting, hard goals that he can reach comforted by physical activities that will invigorate him. For a ten year old, he has since started to rock climb with me at Climb Asia every Friday night. A real joy for me to see him enjoy this activity and as a father creating a bond with him as I belay him.

Team performance starts with a commitment that is required on part of any team that comes together for a purposeful goal. As a parent it starts with you. How do you teach a 10 year old to stay focus, I saw the answer, when I saw Musaib rock climb. He began to understand the routes in the wall and he also realized that each has a defined difficulty marked by a route. I used the rock wall to get him to understand what I meant by saying "Be focused" and always finish what you start.

As a family and a Team, be committed to ensuring we play the part to see our children develop to be best they can be. This translates to sacrifices you are willing to make for your children and your spouse. It relates to my training runs as well, focus on the training zone, I don't need to get distracted by the competition around me, cos at the end of the day, I am still able to push my body hard at age 40 hitting 41 in January. Likewise, hitting the 40's now, my focus is my family. Fatimah at 6 is starting to surprise me as she picked up a book her brother was reading. Either the book was two simple for him, or the phonics classes has started pay its dividends as she finished 17 pages out of 120 pages on that book.

My family is packing off to India on the 24th of Nov and 1 crazy dream I have is to spend 1 week biking up north and see how far I can go on my bike. That will help a lot to break, the rut and push the mind and the body just one bit further. I did a 400Km ride at age 22, nostalgia is gearing me to do this again. All I need is a tent, a good collection of MP3 songs and podcasts and I think I am game enough to do this.

Trifactors 60K

2009-06-15T09:48:00.007+08:00

This is us, my son, my training partner who has been training real hard in preperation for his Ironman race in 2010 and the struggling father who has been working hard to esnure Teamworkbound rides the current economic crisis. On the13th of June my first cycling race using my Leader bike took place in the Trifactor series 60K bike ride. My son's new bike Raliegh was tested out today as well.

My cheer leader Fatimah Zahra who was there to cheer as on. Though introverted, she showed a cheeky side in her every time Young Sheong was around.

Musaib at the starting line and in this race both father and son learnt a very big lesson. the father who made a lot of assumptions and the son, who did not listen hard enough. I was unfair to my son and expected him to know the loops and rules that he was not familiar with, hence he had a tough ride.

This race was a datum of sorts for me for I realized I still have some decent finish in me yet, even tough have not trained hard in cycling this year due to work. I was able to complete the 60K ride in 2 hrs 08 mins, in the 4 laps ride, that I will describe as an eye opener. I was able to maintain 30K/hr speed for 3 laps and at one point, when I saw my son, my speed even went up to 34 k/hr, that andrenaline shot at lap 3 was a surprise for me.

My race data: 60K ride

Avs: 28.9

Time: 2hrs 08 min

Feeling: Felt great and I know I can do better

Musaib had a tough race, as one of the youngest competitor he rode hard on a montain bike. At night when we slept together after that race, he looked a me with a sad look in his eyes he recounted about his race. He made a wrong turn, and during his ride when he kept close to the left and the track had enough space for 5 bike riding side to side, one Jerk who rode a Cervelo, shouted expletives at him for riding on the left. A 10 year old boy was riding his race and the Cervelo jerk, shouted as if he was a tour de france cyclist. To this jerk, my resolve to race you down in any race I take part in, I am not too sure who you are but to use such a word in a race on a 10 year old boy is uncalled for. It showed the mentality of a typical Singaporean, at best described as Kiasu. Is this us, living in a developed country without the trappings of being civil.

For me t felt great seeing him on the bike and he was my motivation to finish this race. I have not rode 60K for close to 6 months and this ride would not have happened for me if not for my son. Watch us on this video, I am the dude in purple and thats my son with his blue raleigh frame.

Monfort Boys 4F

2009-04-11T12:46:00.003+08:00

This blog is dedicated to motley crew of primary 4 boys who represented 4F in the school's sports day. A team of 10 boys who did not make the cut to represent the class in the premier events such as hurdles, passing the baton of the any of the individual event. These boys were picked to take part in the fun event and they performed like a team and were the only boys in the class to bring back a medal.

It was amazing to say the least, to watch the boys run. As stood in line, by son, who was a member in this team sat reclusively hoping to win and but knowing well enough that some of his team mates did not take the event seriously and others had many a times dropped the ball from the cone, hence diminishing their chance to win even in a practice session.

I told my son, it did not matter, what event he took part in, he still needed to make sure if was 100% effort on his part and he must run the race according to the rules. The boys in this instance did more than that, they had teamwork and a will to win. Their Teacher Mr. Lai, also believed and encouraged the 10 year old boys and it a joy a to see the team win and more so for the father who was watching his son run.

Morning Ride - Aphroz's journey

2009-03-28T08:23:00.005+08:00

Today's morning ride started at 6.30 am, I finished my fajar prayers in the morning and decided to commit to my regime to get fit. We have recently bought rubber bracelets for the company. Embedded in the bracxelet is our logo Teamworkbound. The bracelet has to have a meaning behind its wear. Lance's bracelet is about living strong, mine is about the Struggle, to overcome. Like my wife, who made the momentous leap from a sleepy rurual village to partnering me in my struggles in Singapore. My wife Aphroz, is my far the most patient, empathetic and kind person I have known to date. Her kindness to me and her will to leave behind her family and freinds in India is quite extraordinary. I have taken that for granted and never much appreciated the sacrifices she has made for the family. From raising our two kids and looking after my parents, she has done her part to the best of her ability.

Last year after 10 year, from the time she left school, I enrolled her on a dipoloma course to learn financial management. She studied at Temaek Poly 3 times a week, undergoing the stress of studying online during the day and completing the examinations during the semaster ends, whilst making sure the children were taken care of and helping me out in our buisness. If was hard for her to say the least. It would have hard for anyone else too. I remembered the days, when I made my demands to get the financial invoices out for the company and she required help for assignments and very intentionally I did not provide any. I wanted her to earn her own diploma, the hard way, the essence and fruits of that journey will be valued more. She cleared her examinations and got her diploma on her Birthday yesterday.
These were my thoughts when I rode this morning.

Tipping Point

2009-03-09T09:15:00.002+08:00

On sat, I met Paul, an Australian, ironman aged 49. He finished his 1st triathlon at the age of 42. He was browsing the timex watches and was wearing Langkawi ironman Finisher's T-shirt. He finished his race in 11 hrs, a phenomenal time to say the least. He runs bike shops in Australia and his wife looked very much like Afroz. He gave me an advice that excited me enough to commit hard and train progressively for my ironman. It has to be progressive and the training session much work around my schedule. I had a massive project the last two months that would have made a difference to our survival as a company. I had to take care of that. Hearing his accomplishment set a resolve to train hard consistently without injuring myself.

My son trained with me in the pool on Sat nite and for the first time in his life he has completed two laps using the breast stroke without resting on the side. He is getting better and he completed 10 laps that day. I saw Boon San,a swimming coach now, my friend from Officer's Cadet school who used to work in IBM. I will sign up Musaib with him this week end so that he gets whipped up in shape for his triathlon in May.

As we train, I have realized how exercise has kept my sanity to push on hard even when the tide and reality of the business worked against me. I have also realized how, at times it was the run or the bike ride that made the difference for me to see things in a different perspective.

Yesterday, I met a proud parent who spoke about his 7 year old girl who just finished reading the quran. I was amazed, primary 1 and she has finished this phenomenal task. To finish reading the quran is an ironman for me too. Inshallah, that conversation, tipped my thinking again. I have decided to send my daughter who is 6 for her quran reading classes twice a week at Abdul Gafur mosque.

I wrote today's blog, title as a tipping point, its about conversations you make with strangers that impacts you to such an extend, you start to act. That happened over the weekend in my conversations with 2 complete strangers.

It saddened me even more to read about the boy from NTU who jumped after knifing his professor and a Capt who was found under a bridge in Melbourne. What were the tipping points for both of them is something I wld not know. I wished they had not holed up in their corner's playing a video game ...... that cld have an impact on the choices they made.

The straw that pained the camel's back

2009-02-15T20:11:00.003+08:00

Jan had been a tiring week with projects that we had to deliver week after week. With Feb kicking in I found the going hard enough to juggle both work and my resolve to training harder. The heart is getting stronger and all my runs now amount to at least 5km run each time I run. My swim distance is getting longer too and on my weekend swims, my hands tire quite a bit to the extend it becomes discomforting when I sleep at night. Stress and use of a cheap pillow has resulted in a stiff neck that I was able to get around by using a hard pillow now.

With all that taking place in Jan, for Feb I completed a spectacular run at Macritchie Reservoir after sending my son to his religious school on Sat. The famed run that took me around the coastal side of the man made lake to the fitness stations and back cross country style weaving through 2 hills to the starting point. There is a hill at the start point that meanders up on a 45 degrees incline, I decided to run that portion all the way up to the memorial land mark of Singapore's famed soldier Lim Bo Seng. An intellect who was an astute soldier. I believe, his children, many of whom have served in the Singapore Elite Specialist Force, Commandos. On the subject of commandos, will I be able to take on some of the boys in this elite unit. I think I can and I will be working towards a fitness level that will allow me to compete neck to neck with these boys in the months to come. The fast 6 K run ended on top of this hill that would have been about 150 m from ground. The mind, is stronger that you think and I finished that day's run with a sprint that took the life out of me at the finish. This will be my routine every Sat in the months to come.

I will be roping my wife to join me for this run next week. Today we purchased 3 pairs of running shoes at Queensway shopping centre. I kept to the same Asics Cumumulus model thatI used last year and my wife and son decided to go with New Balance. My son was in class today and I had to choose his shoe for him. The pair that he got, excited him enough to go for a 4.00 pm run today as I took an afternoon nap nursing a sore back. That run yesterday was the straw that pained my fragile lower back.

Morning run at 5.30 am

2009-01-29T08:11:00.003+08:00

Today I started the morning at 5.30 am. My son woke up at 5.00 am and decided to wake me too. I decided to start my early morning run, because I knew today with a meeting and work stacking up, all the signals was pointing to a day where I might just miss my run. The last 4 weeks when I left my home at Punggol for work, I was amazed to find runners on the road, pounding the streets at 7.00 am. Serious runners of all sizes training for a race and keeping fit. When I reach the famed Bidadari cremation site, I will see one of the fittest soldiers the legendary gurkhas doing their run. Nearly hit a car, for losing my focus and looking at the runners, as the cars pile up to a jam.

Lately in the last few years, the spouses of these Gurkha soldiers have started to run as well. Many years ago, you will able to sight the reluctant housewives in their traditional sarongs doing a run or a brisk walk. What a funny sight, and I would just laugh over it every time I see them doing that. As of now, they have progressed quite a bit, in their runs. They are running really fast, in their Nikes and Adidas and dressed in their sports attire. And they are really fast too. My guess they will be able to outrun some of own boys doing their national service in the military institutions.

Today' s run was invigorating to say the least. I also met my climbing friend who once held my life in a thread, on his new Cervelo bike doing his morning ride. Mike will be having his 3rd kid soon and any temptation to go to KL with me and my son to watch the tour de langkawi, was a no no. This is us now, fathers and corporate rat racers, who can only train in the windows of the early mornings or at night. Finished a 6 K run and got home just in time to shower and send my son to school.

What was I doing? I am influencing my son, not through words, but through actions and deeds. What are the gaps that we grapple with every day. Do our words match what we do? Are we telling our kids or are we modelling behaviour for them to follow? I watch my son a lot and he wears his watch on his right hand, though he is not a left hander. Where did he pick that up? He picked it up from me. As fathers. if we only knew the impact we make on our kids, we will think many times over why we have not done enough. Have you done more that you can for your child, think that over and perhaps today, plan a day with your child.

Life trials

2009-01-05T08:00:00.008+08:00

Today I have decided to blog again after a prolonged silence where I was chasing work and trying to make sure Teamworkbound survived the challenges of 2008. We did make it through and It includes momentous firsts since we started this company 2 years ago. I got my driving license after 3 months of lessons at Comfort Delgro. We did not purchase a brand new vehicle instead we found a 4 year old van a very decent lady was about to give up. Yvonne who was 56 was wrapping her business for good to retire and It really felt good to purchase the peouget partner from her. It was beaten up with scratches all over and the rear had hit a tree. She was honest to say the least and we purchased this van for this primary reason. After $2000/- worth of repairs we are finally up and running with this van. This van symbolically was the fruit of one single mindset, never to give up even how tough the circumstances around you can be. I remembered the days when I worked shifts in SIA. On one night shift, I was caught in a rain and I completed the work at night drenched, I was using the hand dryer in the toilet to dry my socks and my underwear, to stay warm. On one shift I skidded on my bike during an emergency brake and I rushed to work with my shirt torn and my hands bruised. The manager for the flight control centre stood behind me and incidently he was also a nominated MP then and all he could whimper was how long it will take for me to photo copy.

Let me relate to you my first job interview. I attended the National Institute of Education interview panel as a 19 year old to apply for a job as a PE (physical education) teacher. The interview panel were less then generous and in parts of the interview they even laughed and asked what I hoped to achieve in 5 years. I was not able to say much, did not have the financial support to pursue a degree hence I just looked at them blindly, not knowing what to say. It has been 20 years now, the very Institute that did not accept me for their diploma program, accepted my application many years later for a stringent Master's course, in Instructional Design and Technology. I completed this program in 2 years 6 months, sponsoring myself in this pursuit. In my class of 40, most of whom who were teachers had the ministry that sponsored their pursuit of this master's degree. 30 of my fellow classmates, who were mostly teachers, decided to to complete their master's program by undertaking 2 extra modules. They have since become heads of departments and perhaps in time to come they may become VPs and principles and that will be an irony. The short and sure way to the finish line to complete this course. In fact they graduated 3 months before me gleefully stating and

boasting about the mini thesis they completed.

Myself and 9 other classmates took the route of writing a thesis, a research paper in lieu of the 2 extra modules. Master's program graduates who gleefully insist that they did a mini thesis by completing two modules is an absolute farce, because what what they wrote sits at home whilst a research thesis sits in a library referenced by master's students and undergraduates. I left my full time job to complete my master's thesis over a period of 6 months and I did graduate. Of the 10 heros who went the thesis route, only 2 have since graduated, whilst the 8 are still trying find a way to clear this program. I owe my heartfelt gratitue to my supervisors, Michel Dale Williams and Lim Cher Ping also known as Cherp. Cherp was not my supervisor, but I had to approach him to help me when I needed advice. Sanjana, who helped me to vet my thesis, is one person I owe a lot.

Life trials are at best a moment a defining moment where you can make a choice to give in or just do all you can to get around it. I struggled to swim 2 laps using front crawl once upon a time, I have since broken barriers, by swimming 20 minutes non stop using the front crawl stroke last week. I have since transitioned to become a coach as well, coaching my son in swimming. The lesson I want my son to take with him, is not to give up. However painful it can be whatever the circumstances the environment can throw at you. I ran 10K last Sat, after sending my son to his Madrasa classes, and finished that run in 65 minutes, as a young 15 year old, I did the same distance in 48 minutes. I need to revisit the days when I ran like a gazelle outrunning other boys.

When 2 lives were nearly lost

2008-03-23T16:44:00.005+08:00

This experience I had is one I wanted to write for a long time but I just did not had the time to do it. Its about 2 lives that nearly ended in an accident. It is about being at the wrong place at the wrong time, but somehow, the hand of providence gently nudged you into safety. Here's a recount of that incident that happened 5 days after my daugther Zahra was born in 2003.

Fatimah Zahra, came to us that year and we brought her back to our home on July 27th. It was with much relieve that I got accustom to having another child at home. It was particularly blissful for me to have a baby girl. That faithful Saturday, many of my relatives and friends called and came over to our home. I had a tiring week that time, and decided to go for a run that afternoon, even when folks were coming to visit. Not too polite right, but I decided to just do that run anyway.

Back then, we stayed in Bedok Reservoir and my usual runs were usually done at Bedok. That afternoon, I am not sure what came over me when I decided to take a route that took me past to Jln Eunos finishing at Kembangan MRT station. This was a route that I have never taken before.

I wanted to check out a bicycle shop there after finishing my run. When I reached the bike Shop, the famed up your nose owner of this shop did not make me feel welcome when he realized I rode a 10 year old carbon bike. I left the shop, to make my way down to the MRT station to catch the public transport back home after being snubbed by a rear of a donkey also known as Ah Boon.

There was a religious school behind me as I walked towards the traffic lights to cross a major road. Walking beside me was a 6 maybe 7 year old girl who looked blissfully angelic and like me was waiting to cross this road at the pedestrian crossing. Runners usually make a quick turn to look at the traffic flow before stepping out to cross the road, even if the green lights have changed. As cars on the road stopped, I turned instinctively to my left, .... in slow motion, I saw this girl stepping out of the pavement and into the road oblivious to a speeding Black BMW that was going to hit this girl. I shouted at the girl to stop and pulled her back, failing which that car would have definitely rammed against her and me. The other Chinese pedestrians behind me shouted expletives at that driver and looked at me in amazement for having stopped this girl from crossing. I was at the right place at the right time and I did not know why I took that running route that I have never taken before for a run. That car nearly hit me too.

I turned and in anger I chased that black BMW car until the next traffic lights, that was about 300 m away. The lights were turning from green to red and that car had no choice but to stop as there were other cars that had already stopped in front. Having reached there, I stood before this car and I asked the lady to come out of the car as I furiously told her that she nearly hit me and a little girl. She very defiantly refused to come out and insisted that she had done no wrong as we were not hurt. The very same defiance I have seen many times before, when caught with the hand in the cookie jar. Standing in front of the car, I called the Police and accounted what had taken place. I was told to let her go, because the Police assured me that she will be stopped by the Police officers on patrol near by.

The reckless driver was stopped and asked to account for beating the traffic light and nearly hitting 2 pedestrians that day. I gave a police statement a week later and she was duly charged and fined for what she did.

That was me being at the right place at the right time. That innocent angelic girl, wearing a head scarf, walking carefree, was a sight I still think about frequently. Because that day when I watched and admired her, I was thinking of my own daugther Zahra. In retrospect, this kid, saved my life, cos I was looking at her that day, whilst crossing the road and that averted a near miss. This girl must be about 11 or 12 years old now, I wonder if she still remembers, an Indian guy who ran after a car that nearly hit her.

What has all this got to do with ironman training, .... hey dude, it was a momentous run, that I don't think I will forget.

Audacity of Hope

2008-02-21T05:38:00.005+08:00

Today I just want to write about HOPE and Barrack's Obama's take on this. He even rode a book based on the same title. If you have a chance to hear his speeches, you will be amazed how words can be articulated so charismatically. He spoke about hope when Hillary Clinton mocked his speeches as only just empty rhetoric, McCain has started to do the same in his speeches. What amazed me was Barrack's background, a seemingly innocuous small build black man taking on the big boys in American politics without the pedigree heritage of being part of a political clan, like Bush or the Kennedys.

Hope is a perspective on how you view the circumstances around you. The one single optimistic frame of mind that you bring to chaos and challenges that swirls you. Hope was the very rope I held on to when I founded Teamwork Bound then. Between then and now we have reached milestones one after another. What amazes me more about Barrack, is that his campaign unlike all other Presidential hopefuls in the past and inclusive of Hillary and McCain, is not funded by any lobbyist or special interest group. From a little known senator from Illionios, Barrach has stirred so much interest in me, that I am following the American Presidential campaign and with an e-mail update from their website. Tonight, I received an e-mail from the Barrack's campaign team. They have since surpassed 1 million donors who have donated between $5 and $25 dollars each and this includes the 10 straight victories he has achieved against Hillary. This excites me even more to read about this man. And within the pages of this book, "The audacity of hope" lies the story of a simple man, who made it past a struggle to perhaps become the next president of the United States.

Simply amazing.

Short Fast run

2008-01-31T07:35:00.000+08:00

Yesterday evening I decided to get a feel of how my knee is acting up. I went for a short run that took me behind Punggol to the temple, MRT station and back. That run was invigourating. Some how when I run fast, the pain on the knee is minimal. The reason being, the contact time between the right foot and the ground is fast before I stride forward with the next foot. The timex heart rate monitor worked really well. I switched my zone training zone to 5 as I averaged 169 on the number of heart beats per minute.

I finished the run in 23 minutes and for once I felt like a runner I was many years ago. No more a struggling runner, but a runner striding forward in style. I am trying to gain mass as well. I am making sure I am eating right with the correct intake of proteins, so that I do not lose weight. For this month and the next, I plan to run short distances with gym work outs to strengthen the muscles.

On the biz front we are taking on great strides, for last week we finished a 1 day training program, for Institute of Technical Education lecturers. The youngest of whom was 49 and the oldest 59. They had at least 20 years of teaching experience amongst them. I was really worried about how we will make an impact on their team building and strategy planning program. Our program was a resounding success as out of the blue one teacher initiated 3 cheers for us when we finished this program. The teachers in this instance surprised us with their thoughts about education, responsibilities and their commitment towards making a difference in a kid's life. I would like to express my admiration to all of you in this blog.

Surviving accidents

2008-01-24T19:25:00.000+08:00

Not too sure why I am writing about this, but I felt it will be good to pen 2 near accidents that impacted me whilst I got into the regime of training for Triathlons. In 2004, when I joined Valuair airlines as the Manager for Crisis Planing, I was training earnestly for my first triathlon. That year I joined the tri familiy club for training sessions on Sundays. That year, I spent quite a fair bit of my time traveling and I was attending night classes at Nanyang Technological University as well. Swimming became my least practised disciplne, given the hectic schedule I had.

On one of these sessions the tri familiy folks arranged for a training session that had an 800 m swim 30 K bike ride and a 5 K run at Sentosa. That morning I arrived early at Tanjong Beach to join them for this training session. I was so cocky, I did not even bring a pair of googles with me me that day. I was excited, this was my first triathlon technically and I was all prepared to do well. When the swim started, all of us rushed into the shore and started the swim session like pros. I knew the distance was only 800m so I was keen to push hard that day. In the back of my mind I also wanted to reward myself after this training session with a pair of new wheels I had wanted to purchase. Between the front crawling pros and me a breast stroker, there was a fundamental difference. They had the stamina and skill, whilst I lack both the stamina and skill and compensated these critical competencies with absolute stupidity convoluted on andrenaline. I was sprinting just to keep pace with the other swimmers as we swam away from the shore line.

To describe my swim, I can compare it only to a run, where you sprint out in sheer madness for a 10 K race only to stop at 100 metres to catch your breath. Well I was catching my breath 100 m from the shoreline, having drank water, panicking and sinking into the water like a leaking canoe, there was nothing there to stand on, except, a sudden drop into the base of this lagoon.. I saw the marker as I struggled to breath in air and water .. it indicated 4 m. I sank in again and I realized, this time I may just drown. I will not forget this moment for at that momentous point, my son, my girl and my wife flashed across my mind. I had to stay calm and I knew that the sea will take me in if I panicked even more, I struggled up again and drank in more water, until I started to tread. I swam towards the shore until I could feel the sand below my feet. I looked in front, perplexed and relived as the other swimmers have already swam away and were on their way back. I was the only guy at the back. Made a decision to just swim slowly to complete this training session. No one knew what happened that day, as I became the last guy to come out of the water and rode my bike for 30K. I had a young boy who rode behind me. Finished the ride in good time and ran the 5 K distance slowly.

It felt good to finish a training session and I rewarded myself with an upgrade on my bike with asesories that cost me $1500. I took a cab back that day from Sentosa, and I also realised I was spared that sunday morning. I nearly drowned on that fateful day.

2 Good Bike mechanics

2008-01-20T22:53:00.000+08:00

I have been riding a racing bike ever since I was 21. Between then and now, I have ridden 3 bikes, the latest being the Leader frame I am using now. For over 12 years I have also visited practically most of the bicycle shops in Singapore. There is Ah Boon in Changi, who will only want talk to you if you are willing to spend 5 grand at his shop. If you have not parted with at least a fair bit of yr bonus he will think twice before even fitting a speedo on your bike. I think the cyclists in Singapore who ride Orbea will know him.

Then again you have Jerome and Jasni, two bike mechanics I found at TEFbikes shop at Thomson road. These are the two chaps who fixed my bike. I knew Jerome from way back in Bedok when I new him as a family friend. Not many guys would have made sacrifices like him. He worked right after school so that his elder brother could make it through to the University. He fixed my Cadex when I entered the powerman race in 2004. And every time he leaves one bike shop for another, I will track him down so that I can get him to fix my bike. He is fit too and he rides very well.

Jasni and Jerome from TEFbikes

Well, Jasni was involved in getting my Bike fixed and he did a very good job at it. I asked him to cut my bull horns and he hesitated. He did not go ahead with it even after 4 days when my bike was left at his shop. I was so glad he did not cut it. For today, I rode the new frame for 60Km and it flew. My speed was in the range of 28km/hr to 35km/hr and I was able to maintain my aero position for 60 % of the distance, from Punggol to Pasir ris, Changi Vilage, Coastal rd, Fort road and back to Punggol again. A morning ride that started at 7.30 am in the morning ended at 9.30 am when I was able to get back home.

Both Jasni and Jerome come without any airs, much to say about Wilson (owner) too. A decent chap and ex cyclist who will do the right job for your bike irregardless of who you are. Not your Ah Boon or Ah Tan, the famed conster who sold Italian Sammochini frames in the 1990's and we all know the only thing Italian about that frame was the sticker. More importantly, both of them are riders too. You don't need to part with a bug or two to be treated well here. These guys are genuine and I respect both of them for what they have done for my bike. Cycling is something that I do that is close to my heart and these guys did a great job in piecing my frame and bike parts together. In finding TEFbikes, I found good folks I can say are also now my friends. I will vouch for these two guys anytime.

Bike at the workshop

2008-01-07T07:41:00.000+08:00

Well, last week I had to send the bike to the bike shop to complete the last pce of adjustment on my bike. The key changes, requiring me to shorten and tighten the cockpit before I get myself crashed. With the current alignment my hands are off the breaks at it takes at least a second for me to react to slow down. Likewise I need to move my had up to shift my gears.

Hence the bike had been in the shop for 1 week and I will ride it out today. In between, I have running and I had to be KL for 2 days for work. It was tight week. My runs are getting longer and yesterdays run was long and slow. My ITB is acting up and this is worrying me.

Struggles and being an underdog

2008-01-01T10:20:00.000+08:00

Yesterday I took my son out for a 12K run. He rode his bike whilst I ran behind him. Each step was a struggle, it meant overcoming, obstacles and the dread of repeating the same actions as I mentally thought about how I will manage the portion of the road my son will have to ride on.

As I write my blog, I also reflect quite a fair bit about my own business struggles, when I take on the big boys. I don't have an extensive network, nearly 98% of my clients are folks I have met for the first time. Today I chanced across a familiar face on the Republic Poly's faculty staff, appointed as as an associate academic. Great he served as a Director previously in a government office and is still holding on to a similar position. Access to various contacts he has also serves as a freelance trainer in a company he founded and is listed as a freelance trainer now.

Heck, all the clients listed there are government entities that he gets access to working in his current position. Should I sent a proposal to this entity will my work get past the stage of getting our work approved? It amazes me, even at a level of a director, there is a seeming greed to benefit from the opportunities that comes one's way. Hence that is why I struggle, in my biz with the likes of these folks who just create another wall. Look the qualification you hold wld have been probably founded by me, as a tax payer. The overseas program you have done wld not a carry a signature of the pay you have received as senior civil servant.

This is the same behaviour I saw on part of a Expat GM, whilst working as the General manager at the Hospitality instituition, he went on to established a pub on the side. This included, sending invitations to patrons and customers in the database that he had accessed too. He served 2 years, started another organization and profited from that. He walked out leaving the organization whilst being hailed a hero. All these taking place under the nose of the HR manager who did nothing but attend the gatherings that were initiated at this pub.

I write with bitterness for one reason, I struggled to complete my master's prgm at NTU not because of the study, but for me to complete my thesis I had to leave my full time job, to complete my research. I sponsored myself paying over $60,000, to complete my education from a degree to a master's qualification. I partake in one hardest races in the world and I completed the Singapore's ironman race in 2007. We challenge you head on as we pick up the little pieces of work that come our way.Graduating in 2007 Nanyang technological University

It amazes me how the director of International Experiential learning outfit also runs an audit and ropes building company providing services to very organization he audits. Is this the culture that stems fair play. The very same mindset individuals who work in these entities bring forth , even whilst serving as a public servant. Hence here is where we struggle where individual benefits based on the positions they hold in public office walking tall and talking smart.

The very same chap's clients are the very same client I am competing for. Like the struggle I go through to finish my 12K run, I know, you carry a crutch mentality where you are only as good as the contacts you have in the office you bear responsibilities. Motivated by easy profit, you lack the ability to provide a curriculum that makes a difference. I don't see you as someone superior in fact, you are weak.

Let me share with you some of our hardest days. For 1 year we suffered. It was hard, to the extend, where I will pack my food so that I did not have to buy lunch when I am out making a sales call. 6 months into our biz, we did not have a ready stable of clients. I knocked on many doors and I walked so as save money when I had to find a MRT station. It came to a point, when I even decided that I will now take on part time jobs at night so that I can still keep Teamwork Bound running. Just when I resolved to working at night be it cleaning or waitering, we got our first break, second and a third. God was with us and I remembered crying at the mosque, thinking what I was putting my children, through, because in 2 months we would have exhausted all our funds.

That is why I love the ironman races, where the brave and decent folks stand in line to run a fair race. Where gentlemen compete, whilst folks like these with a crutch, watch on the sidelines. Take that crutch away, you are no more then a handicapped weakling, with 2 legs.

This is me taking you on.

Afternoon run - 8K

2007-12-24T20:22:00.000+08:00

Got back quickly today after teaching a diploma class. I missed my morning run today, so I decided to run in the afternoon. I wanted my son to join me for the run too. He rode his mountain bike, and we decided to take a route that took us to the back of Punggol estate, that provided a scenic run amongst, trails, rivers and a beautiful view of the sea. He had it coming because the trail ride was hard. The sand, hampering his ride cos the soft ground, laden with puddles that were filled with monsoon rain that have been pelting Singapore for the last 3 weeks. The short down hills and riding through the puddles was enough to distract my son from the distance he had to cover.

We covered 8 K, over 46 minutes. I had to stop a few times to help him with the bike and we now have strategy to get him to keep pace with me. I call it cruising as I push from his back when he slowed down.

In the 46 mins I stayed in Zone 4 averaing 28 minutes in this zone. Avr Hr was 157. Peak R was 180. It felt moderately hard. As I slowly get fit, I will include, interval runs in January. We finished our training session today right where we started. It was a hard ride for my son. Cycling seems to excite him more then running and I need him to enjoy these rides. A good drink is enough to get you past the pain of exhaustion so I bought 2 ice cappachinos for both of us and we had that drink at the play ground.
Compared to my girl, Musiab is far more emotional and kind. He has a kindness in him that I sometime admire in awe. Today he even shared his drink when I have finished mine. He let me drink his share and this gentle disposition is a trait I have yet to see in my 4 year old girl. He is more like his mother.

40 K morning ride

2007-12-23T17:19:00.000+08:00

Today morning I took my new bike out for a 40 k ride to check it out. This bike that was build by the good folks from TEF bikes who are based just opposite Thomson Rd Hospital. Good decent folks to say the least. It is here Jerome and Jasni the bike engineers work and they will fix your bike and advice you without any hinge of looking you down. Decent cyclist and great guys.
I bought a pair of shoes at a shop at Bukit Timah road. The owner of the shop would probably have served the expat folks more then the locals here. I was asked what bike I wrote when I was browsing their things. The thick upper lip is not exclusive to the Brits cos it looks like some shop owners have assimilated this metamorphosis. Don't think I will go back to the shop, unless I need to change the shoes I bought there.

Well the bike that I am riding now is a great piece of machine. It is flat like a cervelo and and It carries a aggressive 77 degrees seat angle. I also got ultegra 10 speed gear set from TEF. The 10th gear is great for the uphills. Today's ride nearly ended in a crash as I was getting used to the bike. When I looked back at my blind spot before making the turn, the bike veered to the left, going over the metal cages and nearly hitting the kerb. I kept my hands on my handle bars and just hoped I did not lose control of the bike. The bike stayed its course and the crash was averted.

Toady's 40 K ride ended in 1 hr 20 mins and this is the start of my training season. My buddy was not out with me in the morning, hence I rode alone. Here's is a picture of me riding. Took this photo whilst I was riding, hence the look of worry and trying to keep the bike steady.
I need to do some adjustments on my bike. They are;
1. Need to move the seat back a bit
2. Cut of the horns on the handle bar
3. Lastly cut off 3 cm off the aero bar as well.
4. Take off 2 spacers off the fork.

My own assessment on riding a time trial bike, .. it feels nice. My neck nor my back ached after the ride. So the bike has been fitted just right.

6 K morning run on Friday

2007-12-22T09:37:00.000+08:00

Well, starting to run again in the wee hours of the morning now. Work up at 6.00 and left home at 7.00 am to do a quick run before marking papers for the subject I am teaching to Diploma students. Well, it felt great to push out in the morning as I laced my shoes and ran out in Punggol. The HRM numbers were at 160-165 and it felt like I was pushing it a bit. The pace of fast but it felt controlled.

From my block to the MRT station and back to the play ground. I sprained my ankle 2 weeks ago and I was nursing its bruise. That did not act up at all.

The run felt smooth and it felt great to get past this little set back. Did a 50K bike that week as well. This was the first time I was testing out my bike. The handle bars felt a little bit away and it will require a bit of adjustment to streamline my new time trial bike to my size.

I have since purchased a pair of serfas, 3 laced cyclign shoes as well. Will take it for a spin on Sunday and see how it feels then. The bike requires a bit of adjustment.

The aero needs to be cut about 2 com from the end. Likewise the bull horns needs a bit of twigging too. This would mean I would have to ensure the armrrest remains flat so I can reach the break levers instinctively when I ride. The bike is quite light weighing under 10Kg.

Al that leaves for me to do now is to train systematically for 3 races next year.

I have decide on the 3 races that I will take part locally;
1. SAFRA Biathlon
2. City Duathlon
3. Osim Triathlon

One ironman race just before the fasting month.

New Season to Start Training again

2007-12-05T09:38:00.000+08:00

It has been 2 months since I last made an update eon my blog. having completed the half ironman, I reeled back in defeat as I nursed my ITB injury for 2 months. 1 month after my race a casual 6K run was infused with a limb as I realised I have not fully recovered from my injury. I rested 1 more month and since the start of December I have started to run again. December will a month for runs and recovery swims. I managed 3 decent runs as of last week. Today's run wld have been the most invigorating as I left home at 7.00 in the morning heading towards the Punggol Beach. The run started slowly, as I gained momentum after 10 minutes. The rustic country side feel in Punggol gets you out of the concrete jungle that you practically see everywhere in Singapore. There were very few cars on the roads and all I had to focus on was the acute pain on my knees and just gently roll with the hills at Punggol road. Either side of road, masked and shaded with beautiful green trees that will shelter you even if you run at midday.

Here and on this route, I say hello to my nemesis, Singapore Outward Bound, with whom we Teamwork Bound compete neck to neck in providing services to corporate clients. This is where David meets Goliath, like in the streets of Gaza, where kids stand up to soldiers. This is where Teamwork Bound, stands neck to neck with established, well funded learning providers and we are able to make a difference with clients coming to us commissioning us to cutomise their training programs.

My knees were not acting up, but importantly, my stamina has not dipped either. My heart-rate zone were between 150 and 175 and I felt cool and comfortable with the pace. My brother competitors do watch out, cos I have never felt like this before in my other sessions over the years when I started training again after 2 months of inactivity. Hence the 9 months of training I endured this year has shaped my heart my lungs and core muscles in the legs and upper body. The run was not slow, it was moderate, right to the jetty. Touched the metal barricades turned back on the same route I cam on. The uphills started to challenge me a bit and I realised how simple artifacts can just keep you going. I have started consciously wear Lance Armstrong wrist band now. I has been with me for the good 4 years now. I lost this band couple of times only to find it back again somewhere in my house. As I suffered on the uphill, glancing on the band, the words summed up my resolve not to stop and just run. Live Strong. Commit and clear clarity on your purposeful conduct and goals on where you want to be. A simple band became a conscience checker as i know, 40 million people around the world who wear this same band look to it for encouragement. I did not stop on this run, not on this route, where I fight my daily battles in trying to make Teamwork Boound a preferred provider for experiential learning programs. I made my way back to the housing estate running past Edgefield primary school and back to the my block near the basketball court. The time now was 8.10 am and I have finished my day's work out and it felt great. It felt even more better to now that the year 2008 will be a year, where I will compete even more aggressively on the Tri circuit in Singapore.

Finishing the Ironman 70.3

2007-09-14T20:20:00.002+08:00

After 7 months of training, I dreaded this day, when I realized that the D day had arrived. However, August the month when I will hang everything else to dry, became convoluted with 2 critical project work that came our way. TeamworkBound was contracted to take on a 3 day leadership and experiential learning program for senior officer with the Ministry of Homeaffairs. Health Service Authority also contracted us to run their service and the train the trainer program. Hence, the month of August became incessantly a busy month for me and I neglected my training regime. I was not able to get to the pool as many times as I wished. Worst of all I did not even manage an open water swim. This race was important for many reasons, one of which is doing a Tri race with Francis Chow, a dear friend I knew as a 17 year old when we ran for school in Junior College. He was doing this ironman race for his late father and his mom. This was the first time his mom and sister were there to support him as well.
A truly inspirational guy who has never failed to awe me. He has finished a full ironman race, and one of the rare friends I have whom I have kept in touch for over 20 years. Likewise my training mate from secondary school whom I beat as 15 year old out ran me on this race, Young Seoung. This race was an exceptional event to say the least.

On the 2nd of September, I made the decision to follow through with the race I had painstakingly worked for and dreamed about.

Just before my wave of swimmers started, one chap was waving frantically asking for help. To our horror we saw his head dipping into the water only to emerge again. We shouted at the race officials to go and help him as we watched in horror wondering if we were going to witness death right before our eyes. The safety boat got to him on time and he was saved. My wave got the signal to start and there I went with a prayer to be safe as I started the 2 K swim. Even before I reached the first buoy, I realized what a big difference swimming in the sea meant. I panicked a bit as the strokes and breathing did not coordinate with the big waves that was hitting me each time I pulled up to breathe, using my breast strokes. Though I have been training in the pool using front crawl, the sea was not the place to experiment a new swimming stroke. I started to drink in water and I lost my breath too. I contemplated turning back, stopped swimming and treaded water for a while, until I summoned enough courage to carry on. It became a real struggle for me and it took me quite a while to get use to the strokes and the sea. As we swam east, the sun was rising and the only line of sight were swimmers heads and legs kicking wildly in front of you. I swam on and I realized that time was not on my side and I had just 1 hr 15 mins to complete the 2 K swim before I could potentially get kicked out of this race. I got kicked in the face a couple of times and finally I got used to the sea and the torture of just swimming and focusing on just one part of this race. That is to finish the swim. I did finish this part of the race and I did it in good time, a time of 52 minutes as I raced to my bike to start the cycling leg that will last a distance of 90 km.

I got to my bike and I sat on the floor to wear my biking shoes (T2 - sidi) that were 4 years old and only recently came apart on its soles 2 months ago. I was wearing a pair of shoes that were not the best or the latest. The bike that I was mounting on was 15 years old, a bike frame that I bought with my first bonus, GIANT CADEX. As I was riding out I realised I was ahead of many new and gallant bikes whose owners have not finished their swim yet. I got myself into my aero position and I started to kick on the pedals as we rode out away from East Coast to the city. There were many other cyclist who were in my pack, some had completed the swim , whilst others were doing the relay portion of biking. The relay bikers were strong, as their legs were fresh and I was keeping up with them. There were bumps along East coast until we reached the city. For once, the 2 lengthy hills, did not break my tempo or speed, I raced up the hills on Sheares bridge in sheer excitement and cruised down fast at 45km and hour .
It got exciting when I realized that my 15 year old work horse was competing neck to neck with the Cervelos, Feltheads and Softrides and I was giving them a ride of their lives. I knew I had made it past the swim leg and I focused to just finish the bike ride. We did 4 laps around the city and I had one of best rides ever in any competition. The legs felt great and I was flying. It was great to find my family on lap 3 when I saw my wife, Musaib and Zahra waiting for me. I turned back to wave at them as I passed them. On lap 4, I looked for them and I was not able to catch them in sight and instead, a lady cheered me on realizing I was hoping for a cheer from a kind soul or two. I finished 90 km of bike ride in 3:00 hrs, averaging 30km/hr and it felt great.

That left with just one more leg to go and yes I had just one functional leg at that time when I transitioned to run. Landing on my right leg, sent a sharp pain veering up my knees as I struggled to understand what had gone wrong in a race that was going so right for me up to now.
I have suffered with ITB, illiotibial band before and its ugly face reared itself on the run. ITB strikes even harder, when you depend on the legs for all 3 events. The swim using breast stroke makes things worst for the ITB. Likewise, the adrenaline rush I had for the bike ride, just took all the wind out of my legs as I have strained them pretty hard right up to the run stage. The 20 km run in the streets of Singapore was a limb and run as I literally struggle to finish the race. It was the sharp pain that repeated itself on every step I took. I saw guys passed me and I knew that I was inflaming my ITB even more as I ran.
One chap tap me on my shoulder and he said what I was doing was gutsy as he passed me. There were others on that day who were suffering the same pain. Some even stopped. I knew I was not able to run, but nothing is going to stop me from finishing this race and I will finish it with the pain on my right knee. My training partner passed me and he told me to hang on. I pushed to the finish and I finished with 1 hrs more to spare from the cut of time of 8 hr 15 mins. I finished my race in 7: 16 : 16, a time that I am very proud of and I can proudly say that I finished one of the hardest race of my life. I finished my race in the rain that was pelting me and I saw my wife, my son and my girl who were soaked in the rain as they cheered me on. I stepped on the finishing line with my TEAMWORKBOUND banner, for a day that started in trepidation, lasted in pain and finished in sheer jubilation, I know I have earned the title of being an IRONMAN, with my training mates, Francis Chow and Yeoung Seong.

Anti Climax - OSIM Triathlon

2007-07-30T08:44:00.000+08:00

Just before the thunder clouds came in

The OD distance for the OSIM triathlon was an anti climax to say the least. The day started out fine with clear blue skies in the morning. As the pros took off at 8.00 am everyone else, specifically the mere mortals and your average joe and jane waited for our start at 11.00 am. That was when the weather turned. The rain clouds rushed in as a result of the south west monsoon and it started to rain. The calm sea clamped its teeth as she showed how easily she can turn choppy. For the athletes it became a cold wait by the beach as officials scrambled to stop the race. Those who were on the swim leg were picked up like flies using the safety boats and the cycling race was stopped. For the rest of us, we huddled around 2 makeshift shelters that we could find. The picture above will show how heavy the rain was going to get just before we started.

Organisers in view of our safety cancelled the swimming leg of the race and we had to settle for a 400 m run to our bikes and follow through with a bike and run. I saw our sportsman politician Teo Ser luck behind me as we ran for our bikes. All due respects to my MP and former school mate in NYJC and NTU, as I respectfully gave way to him. By the way he is a good guy who runs and bikes well too.

The bike ride was a scary one, as we had to manage quite a number of turns on a road that was already wet. The snooty riders who were riding the Cervelos were fast. So was I , averaging between 32km /hr to 35 km/hr for the 20 K ride. My hats off to the newbies who were riding borrowed bikes and mountain bikes for this race. Had more respect for them then the cervelos that passed me.
The transitioning section from Bike to run took place in rain soaked muddy field. It was wet, wet and muddy. We had to carry our bikes to our station to get our shoes. I always get blisters when I run using a wet pair of shoes and this time I tried to wear my socks that just w

ould not go in to my foot. I tossed it away and quickly started on the 5 K run. Saw my kids and wife who were there to cheer me at the hawker centre.

The run was easy as I passed my family and pushed to finish the duathlon now. A race day became another training day that was laced with funfair and crowd. The final leg of my run was cool as I tapped my girl as I passed her. My son was cheering me on and boy did that feel good. Close to the finishing line, I out ran two dudes who passed me. It felt great to hear the DJ announce my name as I ran to the finish line for the run. A quick flex of my right hand showed a timing of 1: 1o mins for the 20 K ride and 5 K run. My time for the ride was 37 mins. It was a wet muddy and but uneventful day for me and the rest of the triathletes who took part in this race.

Early morning Run

2007-06-12T07:51:00.000+08:00

Well just wanted to describe the early morning run today that started at 5.30 am in the morning. Ever since my stomach flu, I have realized not taking the antibiotics makes you vulnerable enough to get sick again. That happened on Friday after my swim training session. My body has not fully recovered from flu and I still training to get fit for the TRi race. On sat, I had slight fever and running nose. I rested from Sunday to Monday and early Tuesady morning I did my run. A slow steady pace that took me around Punggol to the ghost house near the mass rapid station followed by the run up the bridge and back to my block again. It was invigourating to say the least. Just the smell of the morning air, the wet road and sound of the heart rate monitor beeping each time it passed the 160 zone. That was great, a good 40 minutes run in my zone of 162.

I missed a training session yesterday, so I will follow up with a second training session that will include a bike ride. I need to do errands today and I guess I will be biking to get them done today.

The swim session involved the following drills, 5 laps warm up using the front crawl, with 5 X 2 laps at 2: 45, followed through with 5 laps warm down at 7: 45, my condfidence in using front crawl and I may use this stroke for the OSIM tri race. At this speed, I reckon I may complete the 1.5 km distance in 45 minutes which is far cry from the 35 minutes I was able to do with breast stroke.

Lets see how things go. In ten days, I will leave for India and training under 40 degrees heat will prove to be interesting.

Bike ride, bug and split shoes

2007-06-08T08:45:00.000+08:00

Last week may not be the best of days for me for training. Unfortunately, the long bike ride I initiated on thursday did not end up the way I envisaged. On our ride from Punggol to Woodlands I dropped my bottle and as I stopped riding and dismounted to pick it up, my shoes literally ripped into two. To keep riding I had to find a stray string on the sidewalk that helped to keep the shoe in place as I pedaled on. Heres a picture taken on a Nokia phone camera.

Well, when thngs happen when you least expect it, it is best to just to accept it with a smile and move on. I rode on, until Upper Bukit Timah rode and this time my rear tire when flat when I hit a small pot hole. Well I was screwed this time round and there ended my bike ride after 40K. I hailed a taxi and got back home in style on a mercedes cab, who had a full karaoke set. This dude is simply amazing, he even belted out a popular hindi tune for me. Simply amazing.

I was quite dehydrated and ended up puking everything I ate for lunch and dinner. Getting to the clinic itself was toturous walk. I thought I could just collapse on the side walking to the clinic at Punggol plaza. It took 2 days for me to recover. Thus a lot of my time was spent on running and fixing my bike.Well, I have reglued my cycling shoe, and I

will take the bike for a spin today on my way to the mosque for my friday prayers and include a swim session in the afternoon. This week has been good, as I was able to include 4 sets of running sessions, with one session at night that kept me in the zone of 163 for 55 minutes. My kids and Afroz are still in India and I look foward to joining then in a weeks time. Here's a picture of my team, the picture I took before they boarded the flight for Thiruchi. Man I miss my two little ones. My little girl never fails to admire me when I gear up to rde. She would look at me in the corner of her eye and will say, "you look cool"everytime I step out with my bike. A pretty lass, who may just take on to what I do, when she grows up.

Got the Flu Bug

2007-05-16T20:25:00.000+08:00

This week it has been a horrendous trial battling the flu virus that I caught on Sunday. On Sunday I ran 12K at Punggol, whilst simulating the actual heat I would face on race day. I started the run at 11.00 am in the hot sunny day, battling the heat as I paced myself slowly. Had my music playing from my phone as I ran easy. The heat really messed my pace as the heart rate monitor showed a high beat of 162, whilst the pace was slow. That was the same feeling I had when I did my first triathlon at East coast. I was running slowly in the heat whilst my hear rate was beating very fast, in the range of 182 then. After 45 minutes of running in the sun the weather turned and it started to rain. Hence it became a 45 minutes run on the hot sun with another 20 minutes of run with the clouds above me pelting me with rain. I guess, the dramatic change in weather may have weakened me enough to get sick the next day. I had to battle flu as I prepared to send my children and my wife to India.

On Tuesday after sending my family off at the airport, I had to do EFI safety supervision job at Diary farm adventure centre. It was raining lightly and I had no choice but to complete this job that I agreed to do last week. Hence I spent the next 4 hours concentrating on making sure the kids were wearing the hareness properly and supervising the belayers who were tasked to belay the kids. Even if you are sick, the mind is capable of switching gears to stay focus to get the work done at hand. I remembered the same experience I had for the 2nd batch of participants, who attended my leadership program. They did not know I had fever that night. Even then I followed through with a 5 Km run and swim that was intended for them the next day.

It all goes to sure one is capable of more then what you think you can do. I have lost 2 days of training and I look forward to running on Wednesday. It has been lonely and tough not having my family around. Then again my work is heating up and this week onwards it is going to requite me to stay very focus to complete the 3 projects I have for May. That is life isn't it, staying focus in the context of what you do. As a father, husband or athlete, there is a real need at times to dig in deep within your soul to ask your self why you do things that you do. At times you do get distracted and the price you have to pay can get phenomenal if you are not able to check yourself. When biking on the road, there were countless times when cars get very closed and it takes sheer concentration to keep my focus intact my not getting hit by a car or a bus. Likewise, it takes the same sense of focus when you start a training regime. There I am running and it makes no sense to just follow a routine for the sake of doing an activity. The ironman race is important to me it is about seeking a accomplishment I can be proud of. It is tough as I am not as young as used to be and this race is important for me.

Started to swim

2007-05-13T11:31:00.000+08:00

Well, it has been a while since I last swam in a pool and this friday I swam 18 laps at the public pool. I have decided to leave behind the strokes that I can swim best and learn how to use the front crawl effectively. For a 50 m lap pool it tool 30 strokes counting just one hand to get me from one end to the other. I used muscles I never new existed and the whole body ached when I got home.

The previous nite my and my training partner cycled about 36 km just after 6.00 pm returning back to our home just before 8. It was a good ride and I can't help but realise that YC is in a better fitness then me. I had to shake him off couple of time on the uphills only to have him back on my tail cruising on in style and I pant hard like a fish gulping for air on land. Well that is how the story goes, you reap what you sow and till I started to work just as hard or harder, I will lose a few minutes behind him.

I rested on Sat and sunday is a day for a long run just before lunch to get use to the heat.

Suffered with no speed

2007-05-06T12:38:00.000+08:00

Well the title says it all and that was what happened today. Last nite, they showed a very good Tamil movie that I missed so as sleep early to ride the next day. At 2.30 am in the morning my dad insisted that I carried my son to the bed room. He had apparently fall asleep in the hall whilst watching the movie. My dad wakes up quite a bit at nite and he rarely gets a full nite sleep on any given day. He has diabetes and he also goes to the toilet at least 3 times in any given nite. Well, that broke my sleep and I woke up late at 7.20 am with my training buddy waiting outside my house to start out ride.

A quick brush down and I was out with him after 3 straight days of hard work outs. I took a candy bar that I confiscated from my children many days ago. That was suppose to be breakfast whilst we started our ride. Well, that candy bar has since gone bad and I had throw it away as I grabbed Young Sheong' s candy bar when he saw me throwing mine away. I needed more then just that bar for breakfast. We covered a 52 K ride that starting off fast and tapering out like an engine without any fuel towards the end. I was just not able to crank the pedals. We made it to Changi Village and back and an intended hard ride became a ride to just finish.

My body is still aching and I guess to sustain this training regime, I need to alternate between hard and easy days. This month the focus will also be on learning how to do the front crawl right and fixing my strokes so that I can manage a 35 mins swim for 1.5 Km using front crawl.

Any guy in Singapore who is reading my post, you are most welcome to contact me cos i am looking for a coach to help me correct my strokes.

fast Run

2007-05-05T22:20:00.000+08:00

Today it was a day to run fast and furious. I did a quick 6K run from home to the junction of Punggol Church and back. The heart rate monitor was beeping away as I went past the threshold of 165. I averaged 33 mins for that run and an average heart beat of 162. That was good enough for me.

In the evening just before dinner I asked my wife Afroz to accompany me for a walk. Well there are not many days when I had to resolve issues over little arguments with Afroz and tonite was one of those nite. I needed to make peace with Afroz. She is by far the most patient person I know and as a wife I could not have asked for anything more. Precious and it pains me a lot to see her sad when I hurt her feelings. Like I said to her, the children and my wife are more precious to me then anything else. As we made peace, during that walk I dropped her wallet and we traced back our route twice and yet were not able to find it. When we got back home my frantic mom informed us that a teenage chinese boy apparently found our wallet and returned it at our house. Moreover she added on that he appeared to be a young teenager with streaks of red hair and looked like a gangster, but behaved like gentlemen in returning that wallet that had money and other cards in there.

This was a lesson for me when at times when we are so use to stereotyping people because of the way they appear or as result of their ethnicity. I was humbled that good honest people are out there in our midst and some may not fit the mould of looking decent, here I stereotype again but in fact a nasty looking dude may just be another honest person. The outer appearance has no dept or any magnitude in deciding what a person is like. Very thankful to this boy who returned my wifes wallet with everything intact.

I need to rest and sleep tonite cos my training buddy Youn Sheong wants to ride hard on Sunday.

Evening Bike Ride

2007-05-04T07:37:00.000+08:00

To those of you who wander thru life thinking, how can I find time to exercise, here's a snapshot on what is possible. Thursday was a packed day for me and I had to handle and coach my son who is preparing for his examination in school. After teaching him. the time was 1815 hrs. I had the choice to just hang around or watch TV, I made the conscious choice to ride my bike. After my Asar Prayers, I saddled up, got my gear together and cycled out of my house.

It was indeed a good decision, a bike ride just before dinner. I took the route that plyed to Hougang from Punggol to Old tampines road and made a loop around Bedok Reservoir before returning back. It was a 32K ride and I was riding well above 30 km/hr maxing 36km/hr on some part of the route. This was a first and it was a good feeling to see the speed in the 30s range as oppose to the 20s.

The bike positioning is getting just right as I am able to use my quads and hamstrings well on this ride. I got back home at 1940 hrs with just enough time to do my magrib prayers before settling down to read a book with the biggest bully in Punggol, Fatmah Zahra.

I would like to encourage anyone reading my blog to get off the PC and go out and work out. Ultimately all it means is an hour of your time to exercise and it will get you very focused in the things you want to do. I slept at midnight and woke up at 6.00 am and I feel good. Today it will be work again and collecting the hardcover of my thesis from the print shop. I can't wait to convocate for Master's degree in July. For once sports is tying up all loose end in my life. We have a busy month for May with quite fair bit of work and I look forward to June, when I will be cycling and training in India. I will post an update on two weeks of training in India on this blog.

Interval Training Runs

2007-05-02T08:03:00.000+08:00

Here is a short cut that will get your endurance up and running. Interval runs, that will get your head detached from your body when you run fast. What do I mean my this, interval training is hard and the last time I tried this I was 15 years old. I was in my school's cross country team. Interval training runs requires you to run laps from 400-600m fast with a short rest period before running again. I did this 1 week ago with my son. Yesterday nite, I did it again with 1 lap more to add from 4 I managed last week. A short warm up run was initiated just before the hard 5 laps of 600 m. Each lap will only be described as a torturous bliss, as I literally "flew" from the start go. It felt like you were flying as you raise your knees high and land on your heels only to take off again. The hands raised high swaying from side to side as you breathe in hard with each stride. All you hear as you run is your hard breathing, the soft thud of your stride and the heart rate monitor telling you have gone past your max threshold in your training zone. The stride gets harder as you near the finishing line only to push hard as you detach your head so that you don't feel the pain of exhaustion.

It was great because I managed 5 fast laps finishing between 2 min 8 secs and 2 mins 11 secs for all 5 laps. For once I felt like a champion as I ran fast on each one of these laps. Perhaps as the body get fitter, I will increase the number of laps to 8. For now all I can say is that I am starting to do what I feared for many years,... doing interval training sessions.

Thinking back, I remembered managing 8 laps of 400 m with 8 laps of 200m in one training session as a 15 year old. We trained right up to the stage of seeing stars in our heads. This session was not one of those days but it was still hard for a 38 year old trying to gain his fitness. For one short moment I felt like a school boy. A bearded 15 year old kicking butts like I use to when I was younger. The days when I won cross country races and competeted really aggressively in school.

Interval training session is by far the most focused session you can ever do with your good mate called pain. It amazes how the whole world disappears and all that remains, is the track, the dark shadows of your strides and the sound of heavy breathing. Life momentarily stops for a while as you leave everything behind as you fly in pain. It was torturous to the lungs and legs to say the least but it felt good to do such a session once very week.

Sunday Run

2007-05-01T09:53:00.000+08:00

Well on Sunday I did my run on my own. This time it was the Jungle route and incidently, I met my Platoon Sergeant, whom I have seen occassionaly walking his dog. We spoke for a short while and to my surprise I was his last batch of soldiers that he trained at Tekong, I was doing my National service then.

The run was a mix between easy and hard and I just did the best I could during the run taking on the hils along Punggol road. My running gait has changed a bit, as a result of wearing cushioning shoes. I purchased a pair of Asics - gel Cumulus to fit my style of running and the high arch I have. Here's a picture of this shoe. I have put my legs through a lot of pain with the other shoes I have worn. By far this pair of shoes is the most comfortable with cushioning and support for my high arch. For once I am starting to enjoy my long runs without having to feel the ache on my knees. The gel has a springy feel, that gives you a light bounce as you retract you feet upwards. The last time I wore a pair of Asics shoes was 18 years ago when I was a recruit in the army. That pair of shoes rode me to become a Best Physical Trainee in my company, winning the best cadet in Field training in Officer cadet school, winning 1 cross country race in OCS, completing my first biathlon and my very first marathon. That was a momentous year for me. That year I lost one race coming in second to another police trainee, Koo Chin Poh, in a neck to neck finish. Chin Poh, went on to become a phenomenal runner in Singapore. He holds the records for the marathon and 10K races.

On Monday, I decided to run again even though my schedule was to swim. I managed to complete a fast 5K run in the morning before settling to get some work done in the office. I managed to fit in a 1 hour sales presentation for a potential new client and meet my current client at Woodlands.

During the 5k run I averaged 155 bits a minute and it felt nice. This is my normal route around Punggol. That night I had to tutor my son for his exams that is looming around the corner this week.

First Month Training

2007-04-29T22:41:00.000+08:00

It has been hard for me to get back to a regular intensive work outs ever since I left the corporate world to start up my own biz. It got harder when projects came about in sudden surges and I had to grapple with lecturing at Temasek Poly. However, Teamwork Bound as a company is making in roads and I can now start training seriously for the 70.3M ironman race in Singapore.

I started off by charting a training program that included swim, bike and run drills over a period of 4 weeks. For the month of April I was able to stick to this training plan quite consistently and this month would by far have been the most consistent month where I have trained hard over one month.

The first week, included bike rides during week days. On one of these rides, I nearly crashed twice on 25 K ride that included running an errand. I nearly hit a Mercedes along upper Serangoon road when he stopped suddenly and the back wheel danced a skid swerving left and right whilst I tried to maintain balance by not losing control of the bike. However on that same day as I rode towards Bendermeer, the lack of traffic just got me excited again as I crank the pedals really hard to pick up speed. One one of these surge, my cleats attached to the pedals came off when I extended my legs really hard on the down stroke. That was enough to scare me as the front wheels hit a small pot hole and the 1 second of time felt like eternity as I once again tried to gain control of the bike. As I looked back, a lorry was trailing me and falling off here would certainly mean I would have been rode over by that lorry. This was scary and providence held my hands and once again I did not crash. I stopped, took stock of the situation and the Adrenalin rush to remind myself, focus also involves situational awareness so as not to make a silly mistake by crashing the bike on a busy road. It also meant, I have 2 kids who will be waiting for me when they get back from school and real focus, will require to look after myself when I ride on the busy roads of Singapore.

Since then I have been training hard. The runs are now timed at about 25-60 mins and I able to maintain my heart rate zone between 160 - 165. On slow runs, I maintain 155. I have also started interval training at Punggol with my son Musaib. He rides the bike, whilst I chase him on a 600 m loop that take me 2 mins 06 secs to complete.

The session at home on the rollers, is able to get my heart rate pumping real hard as I am to average 205 bits per min when I do a 10 K ride on the rollers. The body is shaping up , as I am started to loose weight and the mind is getting sharper.

I have also registered to take part in the Ironman rce in Singapore in September.