Final Week!

Yes! My second ironman attempt is here. Next weekend will be the race in Goto, Nagasaki. Training for this exotic race started since 10 January. And it is now drawing to a conclusion. 21 weeks of training, including the 2 weeks of reservist. Effectively 19 weeks then. Shorter than 2009 Ironman Western Australia's preparation by a hefty 4 weeks thereabout.


Reminiscence...


It was a memorable start to the training for 4 months? I spent the first session on a Sunday doing a 200km ride to Desaru with a bunch of ironman triathletes. And a few weeks later, I did a 240km ride with them again. It was intense! Longest ride I have ever done in my life. Although it was peppered with much happenings?


1) I had 2 flats in the same location.
2) On the way back for about 50km, my rear derailleur was stuck on the 12T cog. From a 20 speed gear, it became a 2 speed - only the front derailleur could shift.
3) Matthew saw a huge animal in the middle of the road and he decided to u-turn and get out of there.
and so on...


The company was filled with lots of laughter and really enjoyed the time I had with the gang. Looking forward to ride with them again after the race.

Desaru - Sidili? I cant remember how it is spelt... This was after 150km or 160km point? The guy on the right most? That's Nigel. One of the 2 fellas I know who recently in May completed Ironman St George - Utah, which is one of the most gruelling ironman race in the calender. Kudos!

9 time Ironman Finisher, twice Clearwater qualifyer and ultra endurance buddy of mine - Enrico.


Of all the run sessions, the most memorable one was when I did double run of 28+12km in a day. Not just once in a week, but twice in 3 days. It was memorable because I never expected myself to be physically and mentally able and ready to attempt it. Thanks to Coach, I managed to complete it.


Appreciation...


Much recognition must be given to my family, especially my wife, who shouldered the family while I was out there training. If not for her support, I would not have this opportunity to experience this wonderful journey of ironman and knowing other like minded ironman triathletes. Ironman racing may be a solo race, but the journey definitely need not be so.


Will be leaving on 10 June by SQ flight to Fukuoka. Same day domestic and reach Fukue island in the afternoon. Doing a homestay with a local all the way till end of race day on 13 June. The next day domestic back to Fukuoka in the early morning. Stay over then for 2 days before taking the international flight on 16 June back to Singapore. The only concern I have is whether I will have the energy to pack my bike after the race and be ready for the departure on 14 June. Well, it will just have to do isnt it? What else can be harder than to complete the race?


Ganbatte!

ZIPP 808 vs Reynolds DV 46 C UL

I borrowed my friend's set of Reynolds DV 46 C UL. Intended to ride during training and see how it will respond and suited for IMJ's rolling terrain.


The wheels are carbon clinchers - which makes it much lighter than aluminium clinchers and looks like tubular wheels. Comes with DT Swiss hubs which apparently are world renown. The rim depth is, of course, as the model name suggests, 46mm deep. I am no technical and mechanical guru. What I think of the wheels are only my sense as a rider.


I run my own pair of ZIPPs 808 aluminium clinchers, which weigh a ton as compared to the Reynolds (actually, it is 1.9kg vs 1.4kg). But sets of wheels have their own advantages and now I truly understand why some triathletes own different sets of wheels.


The difference between the 2 wheel sets? They both cater to different needs. The Reynolds clearly is meant for climbing because of its light weight. ZIPP obviously to maintain high speeds. When I first started on the Reynolds on a 100km ride, I found that they transformed my heavy bike into feather weight. I was unable to get the wheels to respond while pushing for higher speed on flat terrain. Although the rim depth was not very deep, the stability of the bike was compromised in cross winds. But when I did a second run with the wheels on a 175km ride, I started to appreciate the loss of 0.5kg to ride up slopes. Where I use to switch to small chain ring to climb, now there was no need any more. It was amazing how shedding 0.5kg will help on climbs.


The ZIPPs are fantastic to power up to speed on flats. The best part was that they will maintain at that pace with easy strokes, although it will take effort to get them up to speed. I will think that the weight had much to do with this effect? After all, momentum is mass x velocity? And this will probably be true with disc wheels as well? The discs are well over the 1kg weight category?


As to whether the hubs are smoother on the ZIPP compared to Reynolds? I got the feel that the former had smoother hubs. The rolling on the ZIPP simply felt superior. In terms of aerodynamics, I would think that ZIPP wins hands down with the toroidal shape versus the Reynolds v shape. I suppose there is a reason why ZIPP has been the top brand in many of the ironman races?


But having said all these, each serve different applications. Whether one is truly better over the other will not be a fair comparison. My take is, the ZIPP will be great for high speeds with more stability (ignoring heavy cross winds) and Reynolds be great for climbs. Can there be a compromise? I suppose ZIPP 808 tubulars will be the way to go then? With almost equivalent weight as the Reynolds. However, I have yet to try these out. Plus, I am not a tubular convert.

Tough Days of Late

Ready or not, the race is nearing. I have tested my change in swimming technique and I think it will hold. I have gone a tinge faster with less trashing of arms during the pull strokes - keeping every 50m under the 60s mark. Yesterday afternoon, I completed my swim session of 500m warm up, 300m kicks, 5x200m (1min rest), 5x100m (30s rest), 10x50m (15s rest), sprint 10x25m and complete remaining 25m with breaststroke. Managed the 10x50m within 55s which was satisfactory by my standard.


Today's 175km bike was more than satisfactory. It had given me the confidence that I will be able to complete the bike in Japan with relatively fresh legs - provided the rolling terrain does not get the better of me. Incorporated 3 Faber climbs as well. I also tried my new nutrition technique yet again, 2 bidens of gels, each containing 6 gels mixed with Gatorade, aero bottle with 3 gels. Techinically, this will be enough carb to last me 5 hours on the bike. I had refuel of 2 bottles of Coke, 3litres of water and a chocolate bun. The best part was, during and after the bike, the knees did not hurt one bit, although last night they seemed to complain as I went down the stairs.


Did not have a happy time at work yesterday. The office had just gotten more political while in the past it was bearable. With the introduction of more people in the management, they were going all out to outdo each other and in so doing, the workers at the bottom of the food chain had become the pawns on the chessboard.


But these two training sessions made me look forward to IMJ again. And today, this had reminded me why I do ironman - to make my mind stronger and be able to withstand whatever that is thrown at me. Come to think of it, its only work. If I dont allow it, it will not shape my life. But how I lead my life, will. Continue to wallow in the anger and frustration will change my perspective of life. So, as I have always done, live and let live.

Week 3 to IMJ

Saturday's Session
Did another 10km run on Saturday night. Picked up pace slightly and ran at 5:57/km. Slowly getting the grease into the old bones and joints. Oiling them well enough to shake off the rust that had accumulated over the last 2 weeks of inactivity.


Sunday's Session
Woke up early for a nice morning swim. No more aching lungs with new breathing method. Clocking under 60s per lap and tried to remember as much as possible that legs have to be streamlined. Bad habits are just so hard to kick. Completed easy 500m and 300m kicks for warm up. Sets of 2x400m, 2x200m,6x100m,6x50m and 100m warm down in breaststroke. The main difference I felt was that I did not have to pull fast in order to hit under 60s per lap and I dont feel as tired going through the sets too. It was pretty good.


Intervals were on the menu in the evening. 2km warm up, 4x1km with 500m easy jog, 4x500m with 2min rest in between, alternating 100m surges for 1km and 1km warm down. HR was going beyond what usually happens although I dont find it particularly fast at the specified HR, which was strange. Maybe the lay off had a hand in this.


Monday's Session
Short 30km ride followed by 6km run. Coach gave me HR for the bike but just could not follow because HR was racing. In the end, I ignored and cycled as I please because it was after all only a short distance. I slowed my run as well, to bring HR down but could not do so. Slowed till 5:50/km pace for 1st 3km and still the beeping was driving me nuts. In the end, I decided to ignore the HR again and did a 5:35/km last 3km back home. Upon reflection, the pace was not fast for 6km run but I guess the important thing to note is that I train how I want to run during the ironman. If ever I can do a 5:30/km for a marathon, I would have accomplished what I had wanted all these while - a sub 4 marathon! That will still be a dream waiting to be fulfilled.

Resumption!

Countdown to IMJ has just started its clock with the end of reservist. I celebrated this day with a simple 10km run. This is to warm up the muscles and keep it tuned up for the sessions that will be coming over the next 3 weeks. Simple because it was a moderate pace of 6:11/km on the average.


To be honest to myself, I have found that reservist is truly meaningful and essential in a Singaporean's life if in the eventuality of war and country preservation. Due to the recent knee injury, I have been downgraded in army medical status, although I would like to think that my fitness is in no way as inferior?


In the past, I had thought to myself that I will likely flee with my family in time of war. But as I looked at the exercise from the perspective of a bystander and found that although I am missing out on the training, I realised that I will pick up the weapon and defend the rights of the country when called to do so, or not. I had also asked myself why any sane American would send his own life for the country - the likes of Vietnam War, Iraq Wars. I have begun to appreciate: some times we will need to take a step back to fully digest the meaning of it all.

Counting Blessings

It's amazing? I never knew I would get to learn or experience anything from the army? I actually did!


Just to keep the whole story short, we are never satisfied with the circumstances we are in, no matter how fortunate as compared to others around. And with that dissatisfaction comes loads of negativity and complaints and grudges. While all these were on going, I looked at it from another perspective: given only both choices, will not my current situation the better of the 2? Catch yourself before you swivel down the negative lane. And we all know how being negative will make us sour and disgruntled. Absolutely unattractive as well.


So I shall be content with my blessings, the rich friendships I have with my family and friends, the different interactions I have with my students, the life transforming lessons from endurance races.


A tribute to a fellow cyclist who had just passed away last week from an accident with a van, leaving behind her husband. So short a life of 39 years only?


Yes, I am counting my blessings. I have survived yet another day and hopefully more to come.

Week 4 to IMJ

Friday's 25km slaughtered me after 5 days of rest. Feedback from the legs loud and clear. The mileage training for the legs are just not sufficient. The next day, I woke up with sore knee and very tight hammies and quads. I was hoping that they will go away throughout the whole day on Saturday because I planned to do another 25km at night.


Night came and the run started painfully. Knee was hurting from every pounding on the tarmac. In the end, I merely did a 5.4km run. It was pathetic. I never expected myself to end up this way. I figured that the culprit was the tight muscles. So I took the time to roll and massage and stretched the ITBs, the quads, the hammies and calves.


Went for a morning swim this morning. 400m warm up and a 3km set. This was the first time I put to practice what Coach had taught me. I blow out just before I surface to breath as well as keep the kicks small and streamline. The breathing gave me a lot of problems. Lungs were aching from the change in technique. I slowed the strokes compared to last time and I was still clocking about 1:03 per lap. It had been 2 weeks since I last swam, so this pace is fine with me. Plus I told myself that I wouldnt want to trash myself. Did 63min for the 60 laps. Pretty alright but hope to improve the next time since I am accustomed to the new technique. I will just focus on these 2 changes for IMJ. Not too many things to change for a race that is so near.


Did a short ride after the swim. A mere 30km just to ensure that the legs could still keep up with the cadence. Turns out to be pretty alright. The spinning helped to loosen up my muscles anyway. Sped up a short 75m slope at 40kph over it - so that was the highlight of the ride.


Reached home and started out on the run. Completely crap. Did only 700m and I stopped. My hamstrings were just aching so much that I could hardly keep up the running cadence. The good thing was that the knee pain was gone? Plus the weather was really humid. I have no idea what happened? I am pretty sure if it had not been the reservist, I would have easily done this session. Seems like the break had done more harm than good.


I can only cross my fingers that things will get better when full training swings into gear again next Sunday. I had told Coach that I would want to do 2 sessions a day so that I can regain the fitness before and also to peak at the right time on 13 June 2010. Till then...

What a Body!

Nope nope. Its not the revelation of good physiques. But a revelation of how my body has been contorted due to bodily adaptation of daily irregular sitting postures.


Just what do I mean? I headed to CGH for my 1st physiotherapy for my left knee problem. The senior therapist hypothesized that my left glute muscles are shorter than the right side. From the mirror, my body was snaking towards the left. This had resulted in my body compensating for the short muscles by shifting to the left, while climbing up slopes on the bike, as well as twisting the hips during the runs. This is a probable cause for the nagging pain I had in February and March, which had since, simmered down a fair bit. Nonetheless, I still have to do the exercises to develop those muscles that have gone shorter over the years. So that I can go on tri-ing for long time to come and be injury free.


Did my 25km run after the physio session, after absence of almost 5 days. 6:32/km for the 1st 12km and 6:21/km for the last 13km. Nothing fast, hopefully will be my ironman pace in June.


This is Week 5 - countdown to IMJ 2010...

Coached or not be coached?

When I started running, I kept track of my own training mileage. Looking back, they were really short runs. Total weekly of less than 30km run and 100km bike. This was back in August 2008, couple of months after my first OSIM triathlon race. The distance kept fluctuating. Some weeks more, some weeks very low and sometimes none at all. It was a no wonder that when I got into the race calender for 2009, I was still not ready for the races that I signed up for.

The wake up call was when I did an almost 6hour marathon during the Sundown in May 2009.  With IMWA 2009 looming in less than 6 months, I knew I would be in trouble if I carried on with my own training. First of all, I was hardly reading enough about ironman racing. Then, as I spoke to people around, most were also training by reading up the necessary journals. Not many had experience with coaches. Nor serious enough to engage one.

I contemplated signing up with Mark Allen online but found that the costs was just too high. Fortunately, I asked Matt who told me that Enrico has an online coach who charged reasonably. Without hesitating, I was in contact with Craig Holland and things just got rolling from there.

I found getting a coach really helpful for many reasons. Endurance sport was one area I had no experience in. Racing an OD was manageable but 70.3 and above really required more knowledge and definite training programmes. Of course, in the eventuality of racing well as well as keeping myself injury free. Hitting the right nutrition was also a completely new science to myself. How would I have known that I have to keep myself carbed up during a race when I thought it was just hitting the miles during training sessions?

Getting Coach to go through the training, I was basically feeding on his knowledge in ironman races. With every session, there was an intent. After 2-3 weeks of long distance, the sessions decrease in stress level, for the body to recover for the next big session. End of the day, I got a coach because I did not only want to complete the race, but also to complete the races well. After all, the cost of racing overseas does not come cheap. I should make it count, should I not? Perhaps typically Singaporean mentality? But I will rather see it as I want to know how much I can achieve with this aging body of mine. I really would like to see how much I can push myself through and achieve what I would not think have been possible in my lifetime in the past. Kona for one, the double, triple and deca ironman in future perhaps?

You will never know until you try. Every race there are new learning outcomes. I am waiting for Japan to come. I know I have done my level best with the available time to be ready for the race, despite losing these 2 weeks to reservist. One thing is for sure, for every race that I go, my target got higher. I have a target for IMWA 2010 and despite having done that once before, I am not letting that one experience dictate how I train. On the contrary, I will be training even harder after IMJ 2010. There will be no long break for me. I want to do even much better.

Frankly, I think I have lied to myself. The target of 5 ironman may just be a myth. Oh dear... I know you are reading this, my dear Wife. Afraid, there is more to come...

Trashed Ride

Planned to ride 150km and run 10km today. One big session before my reservist starts tomorrow. But something was wrong. Legs lost its power for some strange reason. Was feeling drowsy while riding even! And this was only at the 45km mark. The only changes made were: super concentrated drinks meant to last 4 hours, as well as new saddle - the Adamo Century. I am indeed sitting slightly higher but it should not pose a problem because I did a ride yesterday too?


In the end, I rode 115km and called it a day. Perhaps the body is saying that it is time for a rest. 2 weeks worth of inactivity coming up in fact. This is the end of week 6 training. Will likely only do a swim and short run for next 2 Sundays, hopefully enough to keep the arms and legs oiled sufficiently for the sessions after reservist.


Serve the nation time is here...

Fueling Check

Learnt something new from Coach last night. This has been written multiple times before by all the various coachs in books. But its funny that it never got into me and practiced it?

I know I always train short of carb. Coach always reprimanded me for this. But on the bike, I just find it so hard to squeeze the gels into myself especially during the 200km rides. By the time I hit 100km, I would have consumed so much gels that I grow a dislike for it but consume nonetheless.

There are many carbo drinks that are sold in the market. But figured that it was not really that necessary? I did what my Coach taught me - squeeze the gels into the bottle and mix with water. If I need 250g of carb for the bike leg race say, I will squeeze in 10 gels and mix with water and ensure that bottle is emptied. In this way, it is easier on the tongue, and all the correct carb will go into the body.

Anyway, I did it for my session today. Aerobottle and 1 biden with 3 gels each dissolved. Conscientiously I finish the bottles on the hour. Rode only for 2:14 anyway (about 60km only). So that makes up the carbs needed for the ride. Off the bike I felt good. Did ironman pace with cadence of 84 for 8.2km. Checked thereafter that I managed under 6min/km for the session. Hydration is still a problem for now? My bidens are puny. I am suppose to make use of 750ml bottles. I will be hunting for these really soon.

But yes, a new strategy for the race and future ones as well. It is about time I race and fuel smart.

What An Inspiration...

Read this article from Ironman website:


http://ironman.com/columns/ironmanlife/kevin-mackinnon-catches-up-with-three-men-who-truly-embody-the-spirit-of-ironman


It was really heart warming to have read this as well. And really, the ironman is not just about the discipline, the grit but also the relationships among athletes as well as family and friends. I have come to appreciate my family more for all the support they have given me on my ironman journey during this short period. I have made new ironman friends - although I have been kept busy with my training schedule as well as my own family - whom I can seek advice from and learn from as well. I have also found a bike shop whom I can relate to because it is run by ironman triathletes themselves. Not many bike shops have this niche area and I think this will be an important seeding ground for our local triathletes.


I use to think that ironman journey is a long and lonely road. But I have come to realise and appreciate that the support from other like minded athletes are just as important as well to keep the motivation going.

Coach in Town!

And I had not trained for past 2 days! Oh well... Life goes on. I do what I can.


Anyway, Coach and I went for a swim at night. He offered me many solutions to my swimming problems. I dont have much time left to get all into action for Japan, but I will bear them all in mind:


1) I have the habit of breathing out while on the pull. Coach said I should hold it in the lungs and only blow out just before I take in next breathe. Rationale is this: if I keep the air in the lungs, this will keep me buoyant and help me to stay afloat better.


2)  I am having too much resistance from my kicks, especially from the left leg. The kick is too high and results in less streamline, and thus more resistance. I should try to keep the kicks as flat as possible, or ensure that the knees are brushing each other lightly.


3) I will have to practice my breathing position - I have the tendency of lifting the mouth fully out of the water. Coach breathes with half the mouth submerged in water. In this way, the rocking motion is reduced and thus, more streamlined again.


4) Sighting need not have the whole head out of water - just ensure that the goggles are out of water will be sufficient.


Of the 3 disciplines, as any triathletes will know, swimming is the most technical. Main reason is probably because of the medium we are in when it comes to water. The fluid resistance is more real than air resistance, and definitely more effective against us swimmers if we practice the wrong techniques.


Coach taught me some drills and I will have to practice them on my own. Will do it while I can now and definitely practice while training for Busselton 2010.


Drills included:


1) Palm tapping while in stretched out position.


2) Pulling with thumb grazing thigh and side of body before stretching forward.


3) One hand drill.


4) Strap the knees together with elastic chord and do the kicks.


All these are going to take time to perfect. I have the time and I believe I should be able to improve given more time. In the meantime, I will just make do and correct as much as possible.


Coach had many stories to relate to me. We had dinner and instead of the usual Australian meal, he opted for local food. Adventurous I must say! Then again, he had been in Singapore quite a few times already. So he must be use to the chili, the curries, etc. He had char kway teow with cockles and lup cheong, satay and BBQ wings!


Coach will be doing Busselton end of the year too. Looking forward to seeing him there. Will catch up for a good meal again then!

Training Routes 2010

Perhaps some memories for myself to remember by. As much as possible, I lived with the policy that I will not travel the island to train. With the exception of joining the fast sessions with the Eastern Night Riders (ENR), as well as hill runs at Mt Faber, I will start from my home all the time. The reason for this is simple: I am already spending much time away from my family during these sessions, I will need to save as much time as possible to be around. And it is with this ideology, I think I have managed to keep myself in check of all the sessions that I do. Training is important but so are my family and friends.


Long Bike Route:
http://www.mapmyrun.com/view_route?r=704127287665744629


The new loop that I do is found from 34th km, the one that enters Old Lim Chu Kang Road. That is where I do couple of times to garner more mileage, as well as to get as much exposure to rolling terrain as possible. Actually, it is not as much rolling as I would need to have - after having seen the elevation profile in IMJ - but I will just have to make do for now. Mt Faber is found at 67th km, entering from Morse Road. If I do IMJ in 2011, I will train using the other entrance to Faber. Understand it is longer and steeper... 


For rides above 150km, I will back track all the way back home. For 100km rides, I will truncate at West Coast Macdonald's and back track home.


Long Run Route:
http://www.mapmyrun.com/route/sg/toa%20payoh/283127288060580575



This is the route that I take for my long runs. For 20km, I will hit up till 10th km mark and u-turn. The furthest I had gone was a 32km run last year, and led me half way into the Zoo. From the 10th km to 16th km mark, that is a bad time because there will be no refuel stations at all. At the same time, it becomes a rolling terrain. So before entering the area, fuel bottles have to be filled. Just before the turn off, there is a petrol kiosk on the opposite side of the road. Come to think of it, I have yet to do a 32km run this year. Maybe it is coming up. Think Coach is leaving the best for last. 32 or 35km run, 220km bike. I think they should be coming.


Funny. I am gleefully awaiting...

Counting Down...

This is the start of week 6 before Ironman Japan. Like Coach said, I have done all that I could have done since 9 January. I believe it has been a good 4 months of training. Ventured into sessions I never thought I would have been able to do? Faber intervals both on bike and run; running intervals at both short and long distances; hitting 40km run in a dual session in a day not once but twice in a week resulting in a 102km running mileage; riding a couple of 200km in Singapore and twice in Desaru; swimming splits going under 1min per lap in the pool - improving from last year of 1:05.

From the Polar software, I was burning about 7000-8000 calories in a week while training for WA in 2009, excluding the swim sessions - because I dont have any readings from then. This year, I see more 10000 and above calories weekly sessions, again excluding the swims. This only meant that I am doing more miles and I suppose this is a good sign? I should be stronger. And I will need it for Japan. The terrain is not exactly going to be a mean feat for me.

Nigel and Clifford completed their Utah IM on May 1. The terrain was so challenging that both were stretched to their limits. Nigel naturally strong on bike and run, took 7:11 to clear his bike and just over 6hrs to finish his run. Clifford played the time bomb game - he was 6 min from the cut off time. He also said that 500 DNF the race. It was pretty amazing how the pros still came in at 4:53 on the bike and the champion Michael Weiss took 8:40 to finish the race!

I had a pretty good session today after yesteday's disappointing run. Did a 30km bike and immediately thereafter ran 3 intervals of 5km at ironman pace, with 500m walk in between the run sets. The splits were quite surprising? Did a 29:03 (5:48/km), 29:14 (5:51/km) and 28:40 (5:45/km). I doubt this will be achievable for the actual race, but I will try to stick to a 85 cadence. It seemed like a good pace for myself.

I need positive thinking. I just saw the bike and run course elevations, apparently have been updated recently? Have not seen them before until now...

I need to prepare my mind and hope that whatever I have done will be enough to handle this... Good grief!

So foul and fair a day...

Rain God and Sun God are in cahoots today. Just when you want the rain, He goes into hiding and out comes the Almighty Sun... Yes, He was mighty mighty strong from the morning till early afternoon.

Started on the 197km ride at 0530. Didnt end till almost 1400, although I spent 7.5hrs on the saddle. The remaining time was spent at kiosks refuelling as well as dousing myself with water. It was a continuous attempt to cool myself with water in the bid to lower the body temperature so that I could bike better. It worked only for like 10min before I started feeling the heat again.


Did 4 loops of the continuous rolling terrain as well as 4 times Mt Faber. Strangely the knees did not feel any pain. But I did take considerable effort not to step wildly on the pedals - something that I learnt from the past few months of training. Perhaps in the past I could have done that when I was younger, but with the recent events of potential injuries, it was no longer wise to be in denial that the body is getting on in time.


Met 3 female bikers - looked quite strong and probably national cyclists - riding for Passi:one:, one of our local bike shops. It gave me motivation to spin faster along West Coast Highway, not to be slower than them. Well, I was faster than them. Ha! But they were probably spinning home already?


I tried to use the time spent on the saddle to think of work. I was to be running a school wide project really soon  but the heat kept all the brain cells away. Maybe it was not just the heat but also the exhaustion where every ounce of energy was used to get the bike moving along the tarmac. In any case, yes, I would have to work on that really soon. I have 2 weeks at reservist to think through too.

I was suppose to do a 10km run but only managed 4km. Made the mistake of not bringing water out the door. I dont bring water and fuel usually for 10km runs. The sun must have gotten into my brains and forgot that the heat would have drained me of all the energy during the bike leg. In any case, the heat was intense at 2pm. And the soothing clouds came out to protect the earth at about 330, an hour after I had finished the run, resting in the air con room, ravishing a huge load of rice - post training carbohydrates.


Disappointed? I must say! It was always "on hind sight". But complacency or even stupidity would have a price to pay. And an incomplete session that will snowball into possibly unsatisfactory race results will be a consequence. Lesson learnt yet, and as Coach always says, "Always be ready as you would in the ironman race."


Friday's swim was a 3000m main set. Forgot my watch and had to keep track manually. It was so difficult trying to remember the laps. Got mixed up very fast. Probably did about 60 laps. Not sure if I did less or not. Time was about 64min. Again, this is only an estimation. What an irony? I cant count though I am a mathematician... Then again, I am not required to count from 1, as an arithmetic progression with a common difference of 1. Yikes...