Two bulls

I'm going to be lazy here... and do a combined blog post dedicated to my two siblings' birthdays. My lil' brother Keith celebrated his 20th... (yes, I can't believe it myself, he's no longer in his teens!) birthday couple of days ago. And my sis, Karen will be having her... well, let's just say she's a few years shy of turning 30 in a couple of days hahaha.

Being both born in the early days of May, they are both Taureans. Karen, as most of us know, has always been headstrong and wants to do things HER OWN way. Her favourite words when she was little were "I like, I like lah!" While myself, being the by-the-rule-book older brother had always disapproved of her ways. But it is with these qualities and by taking the path less travelled, that she now successfully manages her own fast growing fitness enterprise and most importantly, doing what she loves... doing it her way. I can't say enough, how proud I am of her.

Keith, on the other hand is a bit more passive. But don't let that fool you. Having left for Australia while Keith was only 8 years old, I have missed out on most of Keith's growing up years. I cannot make up for those years but in this age of social media, I get to see what he's up to on Facebook and Twitter (whether it is to his liking or not, is another story!). And he has indeed grown up to be a young man with his strong opinions on current issues. He is no longer our little Keith Boy. Keith now studies in Wollongong, Australia and I wish him the very best, cherish this memorable experience of being abroad and make the most out of it.

As the eldest sibling, I often play the authoritarian role and tend to be naggy and bossy at times. I only want the best for both of you but I can get carried away sometimes. Do forgive your kor kor for this. Wishing both of you very happy birthdays! Missing both of you lots and hope that I would be able to celebrate your birthdays in person in the near future soon.

Week 5 of 26

This is my first week under Coach Sheri Fraser's plan. It started with a swim session on Monday to recover from the Forest City half marathon the day before. The sets were 400m warm up, 400m - 75 swim/25 finger tip drag, 1000m, 4000m - 25 swim/25 right arm/25 swim/25 left arm, 1000m, 200m kickboard. Felt a bit tired and was swimming a bit slower than usual but that's okay.

It rained for most of the week, I was meant to ride on Tuesday but I swapped the ride for the next day's run session instead. Ran for 75 minutes in Springbank with some intervals - 4 minutes fast/1 minute easy/6 minutes fast/1 min easy/8 minutes fast/1 minute easy, and repeat one more time through. Was surprised how good my legs felt and clocked 17km in that duration.

Wednesday evening it was gloomy but it was dry when I started my ride. How wrong I was! It started raining few minutes in... and didn't stop! With the wind blowing, very soon it got too cold and I was shivering until I could not continue. Called Li-Ann to pick me up. Only 43kms clocked.

Thursday I did a shorter run at Springbank and my legs felt good again. Did a fast 13.8km in an hour. Friday was another swim set - 400m, 800m, 800m with pull buoy, 800m, 400m.

Saturday the roads were wet from the rain the night before. The skies were dark but the forecast says it should be clear of rain for a few hours. So I took the gamble and went out for a ride. Did 3 hours without getting too wet, apart from feet, from the water splashing off the ground. I saw a huge brown dog just meters away as I was riding in country roads. Later I thought, it could have been a coyote! The bike was very dirty after the ride and it took me a while to get it cleaned.

In the afternoon, I ran for 90 minutes and surprisingly felt great. Just over 20kms clocked despite it being so windy.

As I did not ride for most of the week, I pushed most of my cycling workouts to the weekend. So I was out riding again on Sunday. The plan was to ride for 4 hours. It was nice and sunny. But I had nothing left in my legs. It didn't help that the winds started picking up. I was rolling around at 20kph and I decided to call it quits and gave Li-Ann a call... again! 95km clocked in a very slow 3 hours 41 minutes.

I still had another swim session to make up for in the afternoon but I figured I needed the rest. Cramming two big rides in two days wasn't the wisest choice. And it is obvious my body is not ready to log in the big Ironman miles... not yet, anyway. Incidentally, I have a lighter load this coming week and the weather forecast looks favourable, so I wouldn't need to swap any sessions around.

Week 5 of 26 stats:

Swim 6.8km (1 hour 59 minutes)
Bike 228.8km (8 hours 23 minutes)
Run 51.1km (3 hours 45 minutes)

Total 286.7km (14 hours 7 minutes)

Forest City Road Races - Half Marathon

The last time I did a standalone half marathon was in August 2012 (race report here) back in Perth. I don't usually sign up for run races simply because I try to limit my spending on race entry fees and typically I could do a 21km run on my own in training. But as the triathlon racing season here starts pretty late - around late May/early June, I thought why not give it go. At least, I have something to train for over the long winter months. It would be awesome to run a new personal best, last clocked in July 2011 (race report here) in Perth as well, but given a different course and not being able to run outdoors much in winter, I was just going to give my best and see how the day unfolds.

The day before the race... weather wasn't very good. It was gloomy and really windy. Even when we went to collect my race pack at Victoria Park, we were running for shelter from the strong winds and impending rain. We had lunch at Angelo's and it was our first time there. We had a pasta to share and ordered a huge serving of breakfast waffles with gelato. We had a coupon that gave a complimentary scoop of gelato with my pasta, so two scoops of ice cream - makes a very indulgent lunch! I think we just found our new favourite place! For dinner, Li-Ann cooked pasta too, so you can say, I was well carbed up for the race!

Race morning came. I had a good night's sleep and was up at 5.45am. Went through the usual routine - put on contact lenses, breakfast, some stretching and mandatory toilet sit-down hahaha. The weather changed for the better... much better. It was near perfect actually, a bit cold... at 3 degrees Celcius but sunny skies and light winds. We were worried of the road closures and not being able to find a parking spot, but there were no problems at all and we arrived at Victoria Park at 7.15am. I guess it was due to the different start times for the half marathon (8am), 10km (10am) and 5km (8.30am). And the roads were only partially closed.

We met up with Tom - London Tri Club president and helped him set up the tent. I was able to leave my bag there rather than with the masses at the event bag tent. Li-Ann was a volunteer race marshal that morning. Her station was about 30 minute walk from the race start it felt a bit odd that our roles were somewhat reversed, and she was leaving to get ready earlier than I was. I was still feeling full from breakfast so I didn't eat the energy bar I brought along. I chatted a bit more with Tom and waited until about 15 minutes before the race start before I did some warm up jogs.

One last visit to the portaloo and it was time to go. Luckily I checked the venue map just before, otherwise I wouldn't have known where I would need to go for the start as the different events started in different sides of the park and Victoria Park is not a small park either. I strategically positioned myself near the front women. I should have started my Garmin signal earlier, had a bit of a panic attack when the Canadian national anthem was almost finishing and my watch was still searching for it's signal! But it activated just in the nick of time and off we went!

With a turnout of about 500 runners for the half marathon, it is a bit smaller than the running events I used to do in Perth. I started off pretty quickly and was surprised that there were only a group of 10+ runners with me and the gap was getting bigger - the faster ones are speeding ahead, but I seem to be running away from the group behind too. The early pace was probably a bit too quick - 3:50 per km I did! I was only able to hold on to the top women for a while but after that, they started pulling away. A couple more guys overtook me as I settled into a more steady pace of about 4:15 per km.

The course goes through Western University and has some gentle rollers with a couple of short, steep climbs as we come out of Western at the 8 to 9km mark. I managed to overtake a person in front after the first climb. Shortly after, I met up with Li-Ann marshalling at the 10km mark. She commented that I looked a bit warm in my long compression top and bottoms. She was probably right. Usually I can run through a half marathon without having a drink but I decided take one at the next station.

I found that that each km marker was about 100-200m after each time my watch beeps. I had to keep that in mind to forecast my finishing time. We ran through Western again after the 15km mark. I was able to overtake a couple more guys. That was good for morale and I found myself going a bit quicker after. Although a PB was no more on the cards, I was close to running a sub 1:29 if I could maintain the pace. But the final km was a steady climb which put me back another 10 seconds. And as I got back to Victoria Park, my watch beeped for the final 21km and it seemed like I had another 3 corners of the park to run around.

I finally crossed the line in 1:29:17, my 3rd best half marathon time. I was 14th overall and surprisingly got myself 2nd place in my Male 30-34 age group. Looking at the results, the 13th person (also 3rd place overall female, gosh these girls are fast!) was a good 3.5 minutes ahead and the 1st person in my age group was 10 minute ahead, so even clocking a PB would not have changed my position at all. Full results here.

Here are my km splits:

1km - 3:50

2km - 4:01

3km - 4:16

4km - 4:16

5km - 4:13

6km - 4:14

7km - 4:06

8km - 4:09

9km - 4:21

10km - 4:15

11km - 4:16

12km - 4:14

13km - 4:16

14km - 4:13

15km - 4:11

16km - 4:12

17km - 4:11

18km - 4:12

19km - 4:17

20km - 4:19

21km - 4:10

21.3km (based on my Garmin) - 1:10 

I wasn't expecting a prize for my 2nd in age group placing, but I heard an announcement to that up to top 3 in age group prizes were given at the registration tent. So I went to check and got myself a small prize of $10 gift card at Runners' Choice store. Hey, better than nothing, right?

Overall, I'm pleased with the result. Would have preferred to have ran a bit quicker but without any specific speed training, I can't complain. It's pretty good way to start the racing season! My training program under Coach Sheri Fraser (or as she calls it herself, the Sheri Torture!) started this week and I look forward to what this season brings.

Race pictures courtesy of Zoomphoto.ca

Week 4 of 26

I have conveniently made this week a recovery week after the past 3 weeks build. Ending it with the half marathon race at Forest City Road Races.

Monday, as usual, was a rest day. Originally I planned to cycle on Tuesday but the weather looked gloomy with some strong winds, so I ran 12km at Springbank instead. Still ran it pretty hard, clocking the same time as last week.

Wednesday, I rode to Southwold. The plan was to do 75kms. Temperatures were about just under 10 degrees Celcius but with the strong winds, the chill felt closer to freezing point. I was shivering pretty badly and was cycling way below par. About 50kms into the ride, I decided to call it quits and gave Li-Ann an SOS call to pick me up. I rolled for about another 7km, so that I was a bit nearer for her to get me.

Thursday, the temperature rose a bit. I rode to Thorndale this time. It was still windy, but not half as bad as the day before. Clocked 75km as planned. Friday, I did the only swim session for the week, main set of 1000m, 10 x 100m on 1:45, 1000m. My swimming has stagnated and maybe even deteriorated a little lately. Could be the additional training hours, so I feel a bit more tired. What used to around 15+ minutes for a 1km swim, I'll now be happy to clock anything under 17 minutes. Still, I'm not too worried as I think my open water skills would improve with the weekly Splash N' Dash sessions in Lake Whittaker when summer comes.

Saturday was another rest day, or rather, pigging out day! We had pasta for lunch at Angelo's and ordered a huge serving of breakfast waffles with gelato ice cream. I had a coupon for another scoop of gelato that came with my pasta, so yes we did indulge a bit! For dinner, Li-Ann cooked pasta too, so you can say, I was all carbed up for the race the next day.

Sunday, ran the half marathon at Forest City Road Races. It was pretty chilly at the start with 3 degrees Celcius but other than that, a perfect day. Sunny skies and as I was dressed in long compression top and bottoms, I did feel a bit warm midway through the run. I ran my 3rd best time - 1:29:17 and was 14th overall. Scored a surprise 2nd place in my Male 30-34 age group and won a small gift of $10 gift card at Runners' Choice shop. Race report to come soon.

Week 4 of 26 stats:

Swim 3.5km (1 hour 2 minutes)
Bike 132.5km (4 hours 34 minutes)
Run 33.1km (2 hours 21 minutes)

Total 169.1km (7 hours 56 minutes)

Week 3 of 26

With a rest day on Monday, my first workout was on Tuesday. Can you believe it? It actually snowed, in the middle of April! Luckily I scheduled a swim session, main set - 10 x 100, 500 steady, 5 x 200, 500 steady. Was feeling a bit tired and had shorter rests than usual for the same intervals.

The next day, the weather warmed up a bit and most the snow from the day before began to melt. But it was still pretty cold when I did my ride in the afternoon, I could barely feel my fingers and toes. The same 60km ride to Thorndale but few minutes slower than last week.

Thursday it warmed up nicely and I did a 12km run at Springbank. Decided to bring out the Saucony Fastwitch's again, to test them out as they would be racing choice for Forest City half marathon next weekend. What a difference lightweight racers make and I went another 20 seconds quicker than last week.

Friday was Easter public holiday. I could have rode longer but I only did a 75km ride to Lakeside and back. My wife asked why didn't I schedule a 6 hour ride... gosh, she's even tougher than my coach! The skies were a bit gloomy but luckily the rain held back. In the afternoon, I did a swim session, main set was pyramid swim 100, 200, 300, 400, 500, 400, 300, 200, 100.

Saturday I squeezed in a 110km ride before leaving for Markham to visit my wife's cousins for the weekend. I rode to Southwold and it was headwind on the return journey all the way. My legs were pretty shattered. A roadie tried to hitch a ride. Usually I don't mind but I wasn't in best of moods so I slammed on the gas to drop him off. I paid for it later though... it was a long stroll all the way home.

We spent the night in Markham. Had a late steamboat dinner with plenty of good food and dessert. We were going horseback riding on Sunday morning. Initially I wanted to run 20km but I was only able to squeeze in 16km, just to round up my total weekly mileage to 280km. Felt tired on the way out but after the turnaround, somehow I had an extra gear and was able to run hard all the way home.

Li-Ann after her ride. Her horse was more obedient than mine.

Li-Ann's cousin - Sara and myself. Apparently her horse has a crush on mine.

Week 3 stats:

Swim 7.0km (1 hour 58 minutes)

Bike 245.4 (8 hours 9 minutes)

Run 28.1km (2 hours 4 minutes)

err... horseback riding (50 minutes)??? My bum feels so much more sore compared to cycling, so I reckon this should count! Hahaha

shi shang zhi you mama hao

Today is my mum's birthday. Since I've moved overseas, I have not been able to celebrate with mum in person. That's 13 years... and counting. I usually wish her either by giving a call or through Skype. Sometimes I get my sis to run around to get a present. Most often, I choose the lazy route and transfer some money so my mum can buy something for herself.

This year, her birthday is even more special as it marks her official day of retirement. She has been a teacher all her life and if I'm not mistaken, it has been almost 25 years since she has started teaching in SMK Subang Jaya. Did you know that all 3 of us siblings went to the same school that mum taught in? My mum was born to teach and we always joked that she has in-built loud speaker. I remember vividly when we were having our SPM trials and we could hear her teaching from the opposite block! Love it or hate it, it was what it was. I actually found it pretty cool that mum's closest friends are those who have educated me and seen me grow up.

My mum and yes, that's me! I was probably 16 then and it was cool to wear shirts that are 3 sizes too big.

My sister shared pictures and video clips of mum's farewell ceremony with us. And it was clear how much she was loved, both by students and fellow teachers. And so they should. Mum is a dedicated and caring teacher. She often puts others first and her needs last. Even at home. Each time we come home from an outstation trip, no matter how late it was or how tired she was, she made sure that all our things were unpacked away, clothes washed, meals cooked - ready for the next day.

Mum's retirement, taken from my sis' Instagram. Dad and sis surprised her by showing up. Dad even brought a large bouquet of flowers!

Mum loves to travel and see the world. Now that she has retired, we hope that she has more time to do that without having to worry about school holidays or marking exam papers. I look forward to travelling with her and dad to the USA later this year.

There's no horsing around when mum's around hehehe

Happy birthday mum! Sorry I've missed out on yet another birthday. Congratulations on your retirement! Best wishes and may you enjoy it to the fullest in this new chapter in your life. 

Lots of love from Canada.

Week 2 of 26

I learnt from last week and scheduled a rest day on Monday to recover from the big weekend workouts.

On Tuesday I did my usual 12km at Springbank. It was a nice sunny day and with the long sleeves, I was overdressed. Had a nice tailwind on the return lap and ran a low 52 minutes for the distance. Wednesday was a 60km ride to Thorndale and back. Had a slight headwind on the way back but still manageable.

I did not wake up for a morning swim this week and did my session on Thursday evening. Partially because Li-Ann and share a car, and I planned to swim on my way to work, it didn't feel right dropping her off at work at 6am in the morning! For the swim, I decided to do something different with a main set of 20 x 100m - odds were freestyle, evens were individual medley. Then a 400m steady swim, finishing up with 12 x 50m - odds were either butterfly or backstroke, evens were freestyle. Friday I did the same 60km ride as Wednesday, and had very similar conditions. I even clocked just 1 second quicker! I like being consistent :)

The weekend came and although I cycled the evening before, on Saturday morning, I did a 100km ride to Southwold and back. It was sunny and the winds were pretty calm. I had 3 layers on and I was baking inside. Finished with an average of 30.4kph, so I was happy with that as I usually ride slower on this route - some rolling climbs and plenty of turns, so it does slow me down. In the evening, I spent an hour in the gym.

That night, I was tracking my sister and a few athletes whom I coach back home, racing Putrajaya 70.3. The live feed, however, wasn't updating very well. So I stopped tracking just before midnight and went to sleep. The next morning, after catching up with my sister (who by the way did very well for her first 70.3 with limited training!), I went out for a 22km run. It was warm enough for me to wear a singlet. I tried on my new Asics GT2000 and a new pair of socks as I ran out of running socks (pun, not intended!). Probably wasn't the wisest thing to do for a long run. But it felt alright other than feeling a bit snug which tends to happen with new shoes.

Started well at about 4:30 per km average but after about 10km, my back felt stiff and legs didn't have much in them, so I slowed down to 4:45-5:00 pace. Could be a combination of the late night's sleep and my first 100km ride the day before. Anyway, I willed myself to finish. I had Taylor Swift's 22 song playing in my head and deliberately made the distance to 22.22km, finishing just a few steps off my front lawn!

In the afternoon, I did a quick and dirty swim session with main set of 6 x 500m to help recover from the long run. The pool was pretty busy with a few lanes being reserved for a coached swim session. All the splashing made me feel as if I was swimming the ocean!

Week 2 stats:

Swim 7.0km (2 hours 5 minutes)
Bike 220.3km (7 hours 6 minutes)
Run 34.2km (2 hours 36 minutes)
Gym (1 hour)

Total 261.57km (12 hours 47 minutes)