Registed for Ironman Langkawi (Feb-24-2007)

Haha, Finally Signed up the Ironman Langkawi today!!!

langkawi Here I come!!!!!!!

Happy New Year 2007 & Sly Ride

Since completing the Ironman Western Australia (Busselton) on Dec-3-2006, I have been somewhat Slack in my training. Maybe it is due to Laziness.. Maybe it is due to my body have not recover completely from the grueling 16 hours of physical exhortion... Maybe it is due to the minor Hamstring/Muscle injury i pick up from the event.

Right or Wrong. Good or Bad. I don't know.. What I know is IF I continue to be in this mode... I am going Half Dead Man!!!

So I started the new year with a series of training...

Jan-1 Sly Ride.. A 15Km bike ride dedicated to Syvester Ang who passed away on Dec-24 a couple of year bad from a fatal Bike Accident.

Jan-2 A 6.25 Km (35:22) run that I was surprise that I could still run at this pace with the slacking.

Jan-3 Did a 10.2Km over lunch hour.

Well, I feel good that the training mood and spirit is back again.

Anyway, I have a long way to go before Feb-24 as that is the date for the Ironman Langkawi.
BSKL (Bo Se Kan Liao) - No Time left to train!!!

Ironman Western Australia - Busselton (Dec-3-2006)

Pre-Race Strategy: Pray for good weather and just let me clear the swim (within 2 hrs 15 min) and aim to complete the Bike leg within 7 hr 15 min. I will either run/walk/crawl to my finishing line just before the 17 hrs cutoff time.

My Bike & Run Bag

4:00am Alarm Rang. Refuse to get out of bed to face the day… hmmm. A clear sign of panic, fear, nervous and anxiety. Asked myself why I signed up and put myself into this shit in the first place. Haha.. To be honest, the nervousness started a couple of months before. Especially after trying out wetsuit with breaststroke swim.

4:45am Proceed to race site with Bill & Danny. Did some warm up to keep body warm. Put on Wetsuit at around

5:30am. The first canon at 6:00am signaled the start of the Pro race.. We made our way to the Swim start area. Decided not to do the usual warm up swim as I didn’t want to get myself too cold and freeze out before the start. I thought I could get the warm-up during the first 100m or so into the event since I am not going for timing. I think and believe that this probably is the root cause to my right leg cramp during the swim, which almost ruin my race.

6:15am Race Start…. Race Start…. Race Start.

SWIM (2:12) (2:06 + 6 min transition)

Thanks Goodness!!! The water was exceptionally calm. So I told myself “hey no problem no problem.. this is good for me”. Unlike participating in in Singapore & Malaysia where I could always see swimmers next to me… At Busselton, shortly after 5 minutes, I find myself in isolation as most of the swimmers in front of me starting to disappeared fast & quick. Panic as I thought my swim speed was too slow and begin too pull and kicked alot harder.

Reached the halfway point at 55 min. My breathing didn’t get any better. I suspect that I must have went into a hyperventilation so I decided to signal the safety boat for a rest to regroup myself.. BANG!!! Right leg muscle cramped. Got help from the safety boat and rested for 1 min before move on slowly. I started to have doubt whether I could complete the swim. I also started to question myself how am I going to do the Bike & Run later… It is at this point that I was really down and the thought of quitting kept coming up.

started to generate positive thought and using each lamp post on the jetty as target to conquer them one by one and eventually made my way to the beach and head straight to the Swim Finish Chute. Time Checked 2:06.. That was really a close shave!!!!!!…Mag, Jennifer & Michelle were there cheering for me. But I guess I have put them on panic mode when I told them of my leg cramped.

BIKE (7:08) (2:20+2:21+2:22 + 5 minute transition)

Took 2 cups of Gatorade while the Volunteer help to pull out my wetsuit. Get changed into my Bike short, 1 Tri-Top and another Bike Top + Arm Warmer. No problem to spot my bike as I think it is only 2 or 3 left in the Bike area. Hey I am not last out of the water!!!

Lap 1: The panic mode didn’t go away when I started to bike as I realized my stomach must have bloated as I can’t cycle on aerobar mode and I could only managed to cycle at 23/24 Kph. I said Die Liao Lah how now????? I started to hydrate and whacked 1 pack of PowerGel and energy bar to boost up the energy level. Pee Twice!!!! Reaching the 57km mark must be the turning point of the race. Shortly after turning into Marine Terrace, I saw Jennifer waving and shouting “Go Go Go” while signaled to Mag who waited patiently outside the Busselton Beach Resort (our apartment). I move on and continue to make way to the Lap 1 check point… Time Checked 2:20… WOW, if I could just maintain this pace.. Then I will be able to clock 7 hr (and that will be 15 min better than my expectation).

Lap 2: I stopped at 63 Km mark (outside Busselton Beach Resort) to have my drink, energy bar and stretch my right leg muscle. Feel good as this is where I get to see Mag, Jennifer, Lynn and Jasmine. A great morale booster which turn things around. I continue the rest of the 2nd bike leg with ease and more confident. Stopping by at 100km mark to get my special needs bag reload my 5 pack of PowerGel and move on with another 20 km to complete my 2nd Lap of Bike..Time Check again is 2:21.

Lap3: Had a quick stop at 123 Km mark for stretching and chat with Jennifer for a while. I remembered Jennifer told me “Timing looks good and you are on track!!!!” I replied “Ya, on track so the 3rd lap I am going easy to enjoy the last lap then worry about the run later.” I felt stronger on the last lap and knew that it is matter of time that I complete the last Bike Lap. Upon reaching 170 km I slower down a little as to let my leg had some rest. I had a pleasant surprise when I passed Busselton Beach Resort for the last time... Mag is back from shopping and cheering for me. I even slow down for her to capture a photo of me on bike!!!! Time check at Bike Finish Chute 2:22. Total Bike Time was 7hr 3 min.

RUN (6:45) (2:09+2:14+2:22)

By now I know I have 7 hr 40 min to complete my first Ironman event. I just have to make sure nothing goes wrong from now on for the next 42.195 Km.

Lap 1: Still feeling the muscle pull and fearing the relapse of cramp. I decided to walk the 1st round and assess pace. I took 55 min to walk the 1st 6Km. At this point I estimated that I could finish the 42Km in 7 hrs with 40 mins to spare. I just kept walking, walking and walking. Was really happy to see Jennifer then Mag and Lynn at the 13Km mark. I also spotted Bill on the other side of the road which is just 300m ahead of me. Time Check at the end of 1st Run Lap 2:09.

Lap 2: I caught up with Bill at around 18Km mark. At 20Km mark my energy was a bit low and legs started to get pain and tired. I met IMIM somewhere around here and he encouraged Bill and me “Good Good at this pace we sure can finish. Don’t worry!!!” I noted my pace for 2Km dropped from 18 min to 19 min. Still OK if I could maintain. At this point I just aim for the 28Km check point. Bill lead most of the time in front of me. I must thank him as he really acts as a guiding figure for me to focus and follow. Didn’t get to see Mag and Jennifer at the 27 Km mark as I found out later that they have went back for dinner break. Time Check at the end of 2nd Run Lap was 2:14. At this point I told Bill “Hey we are going to make it man. Let’s go for it!!!”

Lap3: 14 Km to go. WOW so near and yet so far… I started to calculate my finish time and knew that if I could maintain the pace I will be doing better then the 16:30 target I set for myself last year. I caught up with IMIM at around 32Km mark. I know he has drop pace but didn’t worry for him as I knew he would be able to make it to the finishing line in style.

A blister burst, so the last 8 KM felt a little longer and more painful!!!! Fortunately, there are still the residents who call out your name and cheer you on. 8K , 6K, 4K then 2K…I started to visualise how the Finishing Chute look like and how it feel like to pass thru that chute. The pain still there but very bearable!!!!!! Jennifer walked with me to keep me going for almost 1K to the finishing line then we met up with Mag waiting further down… I shout “Go to the finishing line now Go to the finishing line now”. HAHA! Another 8 min or so I reached the Finishing Tunnel. To be honest, my mind was a bit fuzzy… thinking about the past few months’ training and build up, thinking about the day itself… and … I jogged slowly thru the lane toward and across the finishing line. The supporters there really got the mood up by cheering you on with the PA system announcing your name “David Tan from Singapore. You are now an IRONMAN”.

Final TIME CHECK 16:05:00 on the finishing chute. Hooray. I MADE IT!!!.

I must have look real bad that 2 helpers hold me up and led me to the medical tent… a medical personnel asked me 2 times to make sure that I am ok. Mag, Jennifer was with me and 5 minutes later Bill came in to look for me.. We hugged each other and took some pictures before calling a day!!!!

Many Many Thanks to Mag, Jennifer, IM WA apartment mates Bill+Lynn, Danny+Jasmine & Cute Nikko (who create so much laughter in the apartment. Also Many Many Thanks to those who called or SMSed their support, encouragement and well wishes.

My Running Mileage for the last 2.5 months (Jan-mid Mar 2006)

Out of curiousity, I did a count to see what is the total distant have I ran since Jan-06 till now (Excluding other activities suchas swim & bike)

Date, Distant, remarks
Jan-7 5.7Km (SK Loop)
Jan-13 4.8Km (Tampines Stadium)
Jan-14 10.5 Km (MR Loop)
Jan-17 3Km (ECP F2 w ENR)
Jan-19 4Km (American Club Gym)
Jan-22 21Km (AC-AV-AC, Farrer Loop)
Jan-26 7Km (Hougang area)

Jan-28 18.6Km (AC-MF-Sentosa-AC)
Jan-29 10Km (Rosyth Loop x 8)
Jan-30 10.3Km (ECP F2-Fort Road-McDonald)
Jan-31 7.5Km (Braddel to AC)
Feb-1 4.5Km (SengKang area)
Feb-5 20Km (Demoralising Run at Coastal!!!)
Feb-12 21Km (Standard Chartered Marathon Hong Kong)
Feb-19 10Km (NUS Biathlon)
Feb-25 16.5Km (AC-WTC-AC)
Feb-28 3.6Km (ECP F2 w ENR)
Mar-5 42Km (KL Marathon)
Mar-12 10Km (AFamosa Triathlon)

Total 230Km

Jan Total 102.4Km
Feb Total 75.6Km
Mar Total 52.0Km (up till Mar-12 only)

AFamosa Triathlon (Olympic Distant) Mar-12-2006

( extracted from Trifam AFomosa Thread)

I thought after KL Marathon I could have a decent break before the next cheong again. Never had I expected the Crazy WWSK (Woof Woof SK -- aka Indabigin) needed some company going up AFomosa… so jio jio the SLK gang to go up with him… even email registration on out behalf…

We (BKlew, Timme, Jennifery, Edkor, WWSK n myself) departed Singapore Woodland check point at 3:50am on Sunday. Most of us have less than 2 hours of sleep the nite before so it is definitely going to be challenging.Yes, Like what Edkor mentioned in his post, we were greeted by 2 hills before the race started. Bad Omen!!!.

It was a mass and wet start. As I didn’t have a good pre-swim warm up.... I was a bit panic and got choke badly 5m after the swim. Wave my hand to the safety boat but 2 seconds later decided to push on…. and manage to finish the swim and proceed with the rest.

The Bike course was tough (esp after weeks of slacking in Bike training) it seems that the bike route is more uphill then down hills... Althought the down hill is shiok but the rough road surface put me on high alert looking out for pot holes and dangerous spot. Quite Demoralising!!!…. But mange to putt thru.

The run was straight forward just run run and run .. Keep telling myself just endure and for another XX mins left..…Hot sun was shiningg hard from the back…can really feel the HEAT!!!

What a relief reaching back the finishing point. The Icy PowerBar Towel, Colling Ice Milo ( I think I had 7 cups of them!!!)

It was a great feeling having to meet other Trifam Kakis there: SmallCircle, Poon, BlueShoeMouse, SBSSAR, Marco, Tee4two&Bro, Victoria, Tri-Jon, Mervyn, … whoelse??

KL International Marathon - Mar-5-2006

This is my 3rd Attempt since 2004

Mar-4 (Pre Marathon Day)
9:30am departed from Kai Wa’s house all the way to KL Mandarin Oriental Hotel. This is a true Door-to-Door Non-stop Delivery Service from SIN-KUL which I think even the professional company such as SIA, DHL and Konsortium can’t compete with. The Journey was good as even the Malaysia Government sent out their “official” to welcome us along the way at the 150km and 225km mark. So we have to do something in return for their kind gesture.

2:00pm Carbo-Loading Session #1 – KLCC Food Court
Menu: Pasta-Carbonara, MacDonald’s Quarter Pounder with Cheese w Flies and 7-Up, Soya Bean Drink, A&W Root Beer Float.

7:30pm Carbo-Loading Session #2 – KLCC Food Court … again
Menu: Japanese Rice w Miso Soup, meatball x 4, 300ml of 100Plus.

9:00pm Went for shopping. Spotted a Nike Running Tight.. Decided to buy it and use it for the marathon (Break the rule of Never Try Any New Thing for a race!)

10:00pm Pass my Banana to Inda (that was an excuse as I could ask him to get it from me)….. OK lah, my real intention was to watch 4 Video Clips of Extreme Sport at Inda’s room. Sorry I can’t say more about the Video I watch.
11:00pm Watch Arsenal beat Fulham to their 4-0 victory on ESPN until dozing off.

Mar-5 (Marathon Day)

3:30am Wake up (with approx 3 hours of sleep)
3:45am Breakfast (Raisin Bum x 2, 300ml of 100Plus, Banana x 1)
4:00am Take Taxi with Kai Wa, Jennifery, Inda & JP to Starting Point. Met Edkor and his Super Dad (74 years old but could finish a marathon in Sub5). Met a few sgrunners there (DreamRunner, DO, Brokie, AstroGirl, Run3… and many more)
4:30am wanted to go into the Assembly area but stop by Indabiggin. Some more can “suan” me that I am Hyper Active!!!
4:45am Finally got into the assembly area. My Polar S625X decided not to provide me with my heart rate infor.
5:00am Race started. Cross the start line at about 45 seconds later. Everything seems to be fine.

My Race Timing at each logical interval is as follow:

10KM 1:01
20KM 2:09
Half 2:16
30KM 3:18
40KM 4:30
Full 4:45

The Most demoralising Moment (at 30km mark):
Shortly after the 30Km mark, when 2 men were clapping hand to cheer me on.
After passing them, one man said to another “You see... FAT people can’t run properly”. Their conversation somehow affected me for the next 2 minutes, as I was weird mood “thinking is my running posture really that bad???? And it set me in a doubtful mood that I almost wanted to start walking. Nevertheless, I decided to switch my thought to something else and push on with my running.

Breaking my personal records:
Running a marathon non-stop (without walking)
Broken my own PB which I set during my first marathon in 1992 (4:58)

Many Many Thanx to so Many Many people:
I thanx all Trifamers & Sgrunners who were there either as supporter or participants.
Kai Wa, who drove us both way SIN-KUL. The drive back to SIN was fast (Max speed 200KPH)
Mag who multitask by provide morale support to me and at the same time do her part in contribute to the KL economy.
Jennifery for keeping pace with me for the 1st 21Km.
Inda who for the past few weeks keep using reversed psychology that I did not “Cheong”.
Edkor for his encouragement words and morale support.
The people cheering me near/at the finishing point. Esp. Inda, CW, Bleu, Munn, LittleFoot, Kelly (the Photograher), Brokie and Cokiee who pace me for the last 200m Dash…and many more that I can’t recall now. (so sorry if I have missed out your name)

Overall the rating for the event is 4.5 out of 5.
The Good.
Good water point (most of the time have plain water and 100Plus)
Although not applicable for me.. But I have to say they have a good system that you can even sign up on the spot or changing participant on the spot.


The Bad.
Insufficient Road Marker. Fortunately I have my Polar Foot Pod and I had some rough idea of the run route based on last 2 years experiences.
Didn’t have the per Km marker (for the last 10km) as promised. Only started from 38km on.
Event T-Shirt not so nice looking lah.

Tony & Ann Visit Singapore.

Tony, whom I have known for around 20 years, was here in Singapore for a 4 days holiday with wife Ann. The last time we met was 6 years ago at Thompson's wedding dinner in Hong Kong.

Tony & Ann arrived on Oct-8, the first stop we toured was Little India. The dinner was good at the the Banana Leaf Indian Restuarant!!!

Oct-9, we had a busy day begin with famous Chicken Rice for lunch at Serangoon Garden. Margaret & I were also taking the chance to tour the China Town, Esplanade, Merlion at Fullerton Area. I think I took about 100 photos for the few hours. We went to Paris Ris Drive 4 for the yummy ChilliCrab, Black Pepple Crab, etc...

On Oct-10, Due to renovation work at Newton Cricle food centre, we changed our Satay makan session to Lau Pasa (Old Market) at Shenton Way.... WOW, so many stalls... whcih one is good????? Beside SatayMany of them..... we also had Bau Ku Tek, Fried Noodle (chinese & Malay style), Lala, Squid for dinner. We also shared Chendol, Red Ruby and Bo Bo Cha Cha together.

Althou the food was good, I must say the company and the chit chat session with Tony and Ann was the most memorable one.

Now that Tony & Ann have returned back to Taiwan. I only left with the sweet memory of Friendship until the next time we meet again.