Training Day 2 (21 dec Sunday)

Today is sunday and was supposed to be my lazy day like it had been for the pass weeks. Since i have already started my regime yesterday i intend to keep to it as long as my mind and body allow.

It was suppose to be a 800m swim for me. However, by the time i got to the pool (4pm) it was packed with people. As if the whole of sengkang residents are here. Furthermore, the main pool was cordoned off for some traning and only like 2 lanes were left for the public - how ridiculous. So i decided to do a short bike ride instead since i like to keep my tranining going.

Did a 16km short ride (39min) under the hot sun. Short it may be but the intensity was high as the route was pretty hilly espcially wheni made the u-turn on the way back. I rode out from my place and hit yck road towards causuarina; made a left towards town along thomson road; made another left towards amk just before bishan park; then made a quick left turn to hit the steep ride up shangri-la estate before making my way back to yck road in the opposite direction. Another plus is i got a nice tan due to the strong evening sun and my tri-top print is visible again.

Tml is monday and will be my dedicated recovery day. Hope the coming christmas week will be an easy one on my tummy.

Back to Training - Day 1 (20 Dec Saturday)

I guess its time to start planning for 2009 events. My 'A' race should most likely be Aviva 70.3 on 22 march. So i got down to my laptop and created some excel table with training schedule on it. And it felt really motivating to put my 12 weeks plans down in black and white - you know what i mean. And yes, i went out today start my program leading to the race day.

Day 1
i started easy with a 25km bike (1hr) in the morning. Doing my usual route from home via jln kayu to yishun dam to mandai road and made a u-turn.

later in the evening i did a 6km run (44min) along ecp. started from fort road to mac and back.

End of 2008. Horray

Event: Standard Chartered Marathon 2008 - 42km

Date: 7th December 2008

Venue: Esplanade/Padang

Bib No: 12682

Timing: 5:56:02

POS: 6,233/11,030

This is the best marathon i have done without training. Ok i have done only 2, but both without training as well! WAT!! I was averaging about 8min 26sec/km and i was quite happy although i was aiming for 7min/km at the beginining of the year.

Well this is the end of my 2008 season. Closing with this sixth event, i felt much accomplishment for the goals i have set out end of 2007 in the area of my fitness department. Next year i should aim for 8-10 events with improvement in all my timings by 10% or more.

- 3 x tribob sprint series

- 1 x Osim OD

- 1 x Aviva 70.3

- 1 x Quadthlon

- 2 x marathon

- 2 x others

In the mean time, train safe and enjoy the ability to complete.

Getting Started

I have decided that its time to begin my training for 22 March 2009 Aviva 70.3.

will now embark on a 20 week program. But i'm onlyleft with 18 weeks to go starting from the comin monday.

today i have already done a 25km ride in 1hr 10min. will be heading fo a 7km run later in the evening followed by a 600m swim to get things started. give me luck. cheerios

Very Crazy

This is really interesting. Crossing 4 distinct deserts in a total of 250km over 6 days all within 80 hours. This should be the next most accomplishing feat after ironman triathlon and the likes. Perhaps i can consider too.

http://4deserts.com/

Sprint Series 2009

Ok i'm signed up for all 3 event for this sprint series. Looking forward to it as my warm up race to my Aviva 70.3 in March.

Season 2009 for Average Joe Triathlete - Me!

Jan
11 Safra AvVentura (AC)

Feb
22nd Tribob Series - Race 1 : Aquathlon

Mar
15 Tribob Series - Race 2 : Duathlon
22 Aviva 70.3 (HIM)

Apr
19 Tribob Series - Race 3 : Triathlon (OD)

May
22-23 Bintan Triathlon
TBC AFamosa International Triathlon (OD)

June
nil

July
TBC Osim Singapore Triathlon (OD)
TBC Port Dickson International Triathlon (OD)

August
22-23 Vietnam International Triathlon (OD)
TBC Desaru International Long Distance Triathlon (HIM)
TBC Army Half Marathon (21km)

Sept
nil

Oct
TBC Safra Quadthlon (Sprint ++)
TBC New Balance Real Run (10km)

Nov
1 Lombok Triathlon (OD ++)
TBC Osim Corporate Triathlon (Sprint)

Dec
TBC Singapore Standard Chartered Marathon
TBC Laguna Phuket Triathlon (OD)

Others in consideration
- Pear Izumi Pure Run (12km, 20km & 30km runs)
- Singapore Open Water Swim (1km or 3km or 5km swim)
- Nike Human Race (10km run)
- Salomon X-Trail (10km run)
- Sundown Marathon (42km run)
- North Face 100 Challenge (50km run)

Running for REAL

Event: New Balance REAL Run 2008 - 15km
Date: 19th October 2008
Venue: Changi
Bib No: MO4882
POS: 641/2244

This race is hot hot hot. It was worse when i started 23mins late as i was contemplating to wake up and go to the start line. The roads was closed from changi ferry terminal onwards till the coastal road, so i had to make a 2.5km 25mins walk to the starting point.

Sun is up and people are all gone by the time i got to cross the electronic gantry mat. I started with 5min/km pace for the first 2km and knew it was too fast a pace for me to hold throughout the 15km, so i made myself slowd sown to 6min/km pace and sustained it for the rest of the run. It was so super hot that i had to hydrate myself at each of the 6-7 aid stations properly spaced out the whole route. I completed the run with a decent time of 1hr 34min with a 6min 15sec/km pace. Not bad for not having a training run for the past 7 days. opps.

A* didn't managed to get to the end point as the shadeless walk along aviation park walk is demonically scorching and merciless. Hence, i didn't have any photos to show. And i decided to pluck one from some other participants blog to use as my blog cover above. Pretty nice shot isn't it? A* ended up waiting for me in the car the whole time - poor thing.

Results
RUN - 1hr 34 min

How to Loose 4KG in 8 Weeks Healthily?

Before i begin to shed some pounds i need to know a few thing. I hope this will be useful for those who like to maintain a healthy BMI by reducing some weight in a healthy way.

1) My Calorie Needs (BMR) or Basal Metabolic Rate. You daily calorie burned by just being alive and go about doing your daily work. I used this link to calculate my BMR http://www.bmi-calculator.net/bmr-calculator/

Just keyed in my height, weight, age & gender i get my BMR = 1,685.92.

2) My Output or Calorie Burnt. Since i'm embarking on my marathon this december, run training will be primarily workouts for the next 2 months. I can simply calculate my calorie burned easily with this formula.

Calorie Burnt = M x Time x Weight. its a very simple forumla, where by M = the coefficient for run at certain pace; Time = workout duration; Weight = my weight in KG during time of workout. e.g Carlorie Burnt for a 10km run at 6min/km pace = 0.183 x 60min x 71 = 779.58 calories

For triathlete, you can also see the different coefficients (M) for Bike & Swim or even Run at different pace/intensities. Here are the 3 coefficients i can use based on my current fitness.

Swim = 0.133 (Freestyle at moderate pace)

Run = 0.183 (5.35min/km pace)

Bike = 0.200 (25.6 km/h to 30.4 km/h speed)

You can see more details from this link http://fitnesslogs.com/calories2.htm

3) Know How Much Weight i Want to Loose. Many website will tell you that for a duration of 7 days, when you reduce about 500 calories per day you can loose about 1 pound (0.45kg)[preferably 250 cal from less food intake & 250 cal from increased workout] But the guidelines says the calorie reduction should be no more than 15-20% of your total daily calorie consumption, with or without workouts. This is the link http://www.hpathy.com/healthtools/calories-need.asp

Total Calorie Need (for a normal day with 10km run) = 1,685.92. + 779.58 = 2,465.5 calorie

If i do this for 7days with 20% less calorie intake = 2,465.5 x (1-20%) = 1,972.4 calorie. I should be able to loose 1 pound per week. Meaning, i should be at 67kg in 8 weeks time by doing 10km run daily with a intake no more than 1,9724 calorie.

4) How Calories Look Like. Probably it would be useful to know what i can eat on a daily basis. This is one of the many links you can find online http://www.wisegeek.com/what-does-200-calories-look-like.htm. So give it a try and see how calories look like for you.

I'm Unhealthy According to BMI

Based on my current weight & height i have moderate risk of contracting heart disease & diabetes. Try to calculate your level of risk at this link http://www.hpb.gov.sg/hpb/default.asp?pg_id=997

Weight = 71kg
Height = 1.71m
BMI = 24.3

So its time i do some weight reduction program. And to be in the healthy range again i need to have a BMI of 22.9 (healthy range BMI is within 18.5-22.9).

Since i am unlikely to grow in height anymore in order to change the index (i'm already 28 this year), i reckoned the only choice is to reduce my weight. Duh!

I threw in the numbers again and in order to achieve the bare minimum BMI of 22.9, i need to weigh 67kg on the scale. So that's 4kg for me to loose. Next i will discuss about BMR and my plan.