DAMAJO

2007-01-07T23:53:00.000+08:00

Registed for Ironman Langkawi (Feb-24-2007)

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

langkawi Here I come!!!!!!!

2007-01-04T23:23:00.000+08:00

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!!!

2006-12-03T22:45:00.000+08:00

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.

2006-03-14T10:31:00.000+08:00

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)

2006-03-12T11:50:00.000+08:00

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??

2006-03-05T17:17:00.000+08:00

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.

2005-10-08T19:03:00.000+08:00

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.

2005-10-07T01:19:00.000+08:00

Happy Birthday KEE!!!

2005-10-02T06:10:00.000+08:00

2nd Link SIN-JB 21K Run

Lazy to rewrite so extract from my posting in sgrunners.

Managed to get only 3 hours of sleep after returning from Ultramarathon Run Support with a 11.5Km of run/walk w TLR.

I wish to complete this 2nd Link JB-SIN Run as I had a DNF 2 years ago... (Ran too fast that time and hit the "wall" at the 5K mark ) So I was eager to return there to settle the unfinished business 2 years ago.

The wait for the start of the RUN was a bit "painful"... Got quaranteen area, build up area and then finally the starting point. The run finally started at 6:15am.

As I have recently picked a Hamstring problem (severity level 1.5 out of 3), I told myself that I just want to do a very slow run with small stride in order not to worsen the injury.

Was quite obedient to follow my strategies of running small stride and maintain heart rate at below 75% level for the 1st 10K. From 13K onwards, my second wind must have kicked in as I felt charged up again (althou the leg is a bit heavy by then), and I picked my pace a little, increased my "cadence" but maintaining small strides.

Forgot to turn on my polar speed pod but I think the distant is quite close to 21K. I Hope so!!!! As I was surprised that my timing was 3.5 minutes faster than Army Half Marathon few weeks ago!!!!!

Now, I have to lieten to the Doc and take a minimum of 2 weeks rest before I CHEONG again.

Overall, a Satisfied and Enjoyable RUN!!!!!

2005-10-01T20:13:00.000+08:00

NTU 168Km Ultra Marathon - Relay and Support Run

Was providing vehical support for Trifam until around 8pm then I ran with The Lonely Runner (TLR) from sgrunners for about 3.5 station. Totaling 11.5 Km.

Really respect Adrian, Sumiko, and all runners who take up the challene.

2005-09-25T01:14:00.000+08:00

Powerman - Putrajaya (10K Run, 60K Bike, 10K Run)

I have seem the beauty of these place by car earlier this year... but to run and cycling thru the street full of all government/ministry buildings in Putrajaya was never cross my mind until this Powerman event.

My Timing for the event:
Run 10K - 1:03
Bike 60K - 1: 53 (55K to be exact)
Run 10K - 1:07

Total time including Transition is 4:10:30

I felt great as this is the first Powerman event that I managed to run continuosly (for both the Run legs) non-stop. I was quite amzsed that after a 10K and 55K of Bike I could still managed the RUN in 1:07 (4 mins diff from the 1st 10K run leg)

A good massage at Kajang with Kai Wa & Kai Long was the best reward for the effort.

We proceed to Sepang to try out Go-Kart. David Wong (My Uni mate) joined us. Kai Wa was like a fish in the water, the more round he go the better he get... Over took me for 2 rounds in 15 mins. Can see that he truly enjoy the Go-Kart... He even brough his own Helmut.

They went for 2nd round and I decide to stay put and take picture of them.

2005-09-22T12:20:00.000+08:00

Happy Birthday JO JO!!!

HAHA!!! Today is my very lovely daughter (Josephine)'s Birthday.

This photo was taken last year Nov-25 at Busselton - Western Australia (1 day before the Ironman - Busselton). She was wearing my Asics cap bought at the Ironman Expo!!

Jo is very independent, and most of the time very chatty, friendly.... and helpful too. At home, she is the one that can laugh non-stop trigger by just some silly thing or a funny joke.

I think we laughed the most during last year's Australia trip in Gold Coast.... when we make fun of her Grandma, watching the late nite comedy with all the *@^*@*@#@ language and the most famous "Naked News"!!!!

Thinking about that really brought back alot of wonderful memory of the quality time we spend together as a whole family last November. Still remember Jo said too me "Papa, I didnt know you are so crazy!!!" Hey, Jo you ain't see nothing yet!!! Haha.

Happy Birthday to You with Love, Jo Jo.

2005-09-18T13:54:00.000+08:00

Terry Fox Run

It was raining Dogs and Cats outside at around 5:30am.... Mag & I decide to proceed without the kids as Jon is still having stomach upset and Jo is just plain lazy. Hehe!!!

We arrive at the Sentosa Beach Car Park at 7:00am. Still raining. We waited in the car (sleeping lah!!) and someone announced that the Run will delay for half an hour.

8:20am, still drizzled and we decided not to bring umbrella. The 8Km competetive run was cancelled due to safety reason.

The run started, Didnt look at my watch so I presumed it was 8:30am. Mag & I strolled along the side in our sandals. This is the first time we choose to walk the 4Km route together, and also as part of my recovery from the Desaru Half Ironman event yesterday.

The walk was really relaxing in such a cool weather. As many participants also walking while some really trying their best to run, the situation is quite chaotic and at time look a little dangerous. We maintained our pace and keep to the side so as not to obstruct those who chose to run.

I was looking up for Munn, and to my surprise, I was able to spot him at the half way mark. Beside Munn, I also met up with Boon Huat from Business Object doing his run with daughter.

At the finishing point, Rachel, Jeannie + friend saw us and we chatted for a while. Wow, Didnt know Rachel took up swimming and is currently learning Total Immersion swimming lesson. I will check with her more on that.

Mag & I went to Seah Inn for breakfast before heading home.

The run is over but Terry Fox's determination and perseverant to help Cancel Research and his Marathon of Hope will always be in my mind.

If he can run 127 marathons in 143 days with cancel and one leg... so can we with 2 legs and a healthy body. And if you really can not run or dont like running, you can always helping other way.

2005-09-17T23:35:00.000+08:00

Mythos at the Desaru Half Ironman event's Finishing Line with TriFAMers.

2005-09-17T11:04:00.000+08:00

Completed my First Half Ironman (HIM) Event

It is more than 24 hours after the HIM race but my mind still drifted back to memory segments of yesterday’s 2 Km Swim, 90Km of Bike and the 21Km of Walk+Run as frequent as the clock ticked…and wondering how I managed to endure the extreme hot temperature and the pain on my legs, back & butt from the physical demands of the 3 disciplines.

This was my first attempt at Half Ironman event and it happened to be on my 17th Wedding Anniversary with Margaret (Mag). So the completion of this race is dedicated to Mag for sticking with me thru “Thick & Thin” and for creating and sharing all the Happiness and Joy with me over the last 17th years.

THE SWIM

For the SWIM leg, I though of the10K Charity Swim (Jun-12) experience… Telling myself that “If I could swim 10K non-stop… what is 2K to me?” and making sure that I don’t over exert myself. During the swim, there were always a few freestyle swimmers beside me so I know that my pace wasn’t too bad. I finished the swim in 49 mins (23 + 26) and that is 11 mins ahead of my targeted swim time.

THE BIKE

My pre-race strategy for the Bike leg would be: Take the first loop easy, keeping the second loop at the same pace as the first loop and endure the last loop to conclude the Bike leg point.

There were at least 8-10 hill climbs over the 30K bike loop but the 2 most torturing hill climbs are at 6K mark (very steep and approx 600m) and 22K mark (moderate but long approx 1.2K).

As expected, muscles started to feel the ache and soreness at the 52K mark…. And I just let the mind focused on reaching the end point of 2nd loop.

For the 3rd loop, I set a few objective/Obstacle points that I would overcome. The 6K steep hill, stop at the 15K water point, 22K long hill and “Home” that I have to cross. I told myself “OK, whatever you do for the Bike you just have to do it for ONE LAST TIME. Go for It!!!”

THE RUN

Although upon completion of the 90K Bike leg, I know it is just a matter of how long it will take me to finish the 21K Run leg and finish the Race… the thought of the remaining 21K distance is still quite daunting and scary.

OK, OK, enough of negative thoughts, let’s move on. “Let’s aim for just first 10K and see how it goes”. I had a pee break behind the bush at the 500m mark and then Edkor caught up to join me. We walked and chatted, jogged occasionally. Passed the 3K mark where Mag took some pictures of us. At 5K mark, I noted our timing of 39mins and was quite satisfied with the pace as comparing it with my normal 5K run time of 32mins… Now I could estimate roughly when we would be able to reach the 1st Loop of 11K.

We reached the end of 1st Loop in 47 mins as planned… with a total time of 1:26.

NOW, we have left with just 11K to clear. I said to Edkor “Hey can you smell the finishing line already??? Hang on for just a little more. We are going to achieve something which we all worried about for the last 3 weeks i.e. Whether can complete the race or not!!!!”

After passing the 5K mark in 44 mins, both Edkor and I shared the same thought that we maybe able to finish the race is sub 7:30 time so we decided to jog more often and whenever we reached a down slope we will set a target in front and said “see that lamp post there….let’s jog until there”. After the U-turn at around 6K mark, both our spirit were getting high already…we started to cheer on people on the opposite side. A few cars passed by and cheered us on too. One of car driver was TheLonelyRunner (TLR) http://thelonelyrunner.blogspot.com/ from SGRunners which I manage to spot and acknowledge him for the first time… He is one of the Runner thou I am yet to meet face-to-face but already have full respect and admiration for him for his running achievement. .. (I think his record is running 150K non-stop!!! Holy Cow!!!).

It is 7 hrs 20 mins since the start time and now we were 200m away from the FINISH Line…. Edkor and I started to dash slowly and steadily to the finishing line together. To be honest, besides Mag, I can’t really remember who (from TriFAM) were there to cheer us.. My mind was completely blown off by the joy of crossing the finishing line that I dreamt of since signing up of this HIM in early August.

My HALF IRONMAN TIMING

Swim 49:45
Bike 3:24:54
Run 2:57:30
Total Half-Ironman Timing 7:23:30

2005-09-13T21:24:00.000+08:00

Swimming Training @ TAS

Hand Pull 1 min x 6
Breast Stroke 600m (16:48) or 28min/Km
FreeStyle Kick 400m (18:46) or 46:55 min/Km
Free Style 25m+Breast Stroke 25m x 2
Warm Down 50m x 1

Bumped into Mok Ying Ren http://spaces.msn.com/members/TriathlonMok at the TAS Swimming pool. Actually we have met a couple of times, the last 2 were at recent NB Aquathlon with Melvin & AHM's start line. But I didn't Know he is Mok although I have visited his blog (Got attracted by the "SWIM, BIKE, RUN" word in front of his name) a couple fo times before.

I told Mok he looks different in the blog. Mok said cheekly "Oh, I look more retro in the blog is it!). Ha Ha, I know he can SWIM, BIKE & RUN very well, But I didn't know this lad can Joke too!!!!! Cool!!

Before I know Mok is actully Mok Ying Ren, he appear quite friendly and cheerful. Now that I know his achievements, I think he is just great as I always give a lot of respect to successful atheletes that are not proud and stuck up. A great young man, indeed.

I am sure I will see him make a lot of headlines in the sports section and magazines in the future.

2005-09-11T11:04:00.000+08:00

SAFRA Sheares Bridge Run/Army Half Marathon (21.1K)

Managed to locate the unofficial designated gathering point for TriFam at 5:30am
Only Smallcricle, Sam, Tee4Two, Reeves, Edkor, Yvonne & Lam were there. The rest are likely to be behind and not able to push themself to the front. Although the "little" Singapore red flat with TriFAM written on it could not gather enough TriFam runners as planned, it did attract 2 cameramen who took a few shots at it with smallcircle.

Race started as planned on 5:45am. Many people zoomed past me, I told myself to just focus a pace that I am comfortable and dont worry about keeping pace with them. Smallcircle was carrying the "little" Singapore/TriFam flat running, I also told him to move on and don't have to wait for me but he insisted to pace me.

I am more used to running alone and varied my pace as and when. Now with someone running together, I am very conscious about keeping the pace constant.... so the run was a bit uncomfortable for the first 3Km or so. We also chit chat a little along the way...with smallcircle "contributing" more as I have to concentrate more on my pace! Along the way smallcircle met up with many of his SAFRA running group's Kakis and he even introduced some of them to me!!!

As we approaching 3.5KM, which is also the run up to Sheares Bridge, I found I have settled down a little and find it comfortable to run with a partner. The view of Marina and Business District was very beautiful and I dont mind spending hours admiring at them... but now I have to move on again.

If dividing the run today into 4 blocks, I will say that the 2nd block (5-10Km) run was the most interesting one. Shortly after the 5Km mark. I spotted Sandra (whom clocked sub 5 in last year'smarathon!!) as she zoomed pass me...I picked up my pace to just say hello to her and drop back my pace again to rejoin Smallcircle. After the decent from the Sheares Bridge, Smallcircle shared with me many of his running tips, from breathing technique, finding a pacer when running alone, keeping upper body relax and elbow swing etc. He pointed to a lady runner in front and told me that she has a very good relaxing running pace and form. (more about this lady runner later on). I also jogged ahead of smallcircle a few meters asking him to observe and comment on my running form. I now realised that my upper body (shoulder to waist) has been leaning too much in front ahead of my legs. This will cause too much weight on the leg/knee and is not efficient...(Definitely different from Chi-Running's recommendation which the whole body from shoulder right down to ankle must lean forward but in a straight line).

Upon reaching the 7Km mark... We spotted the elite runner on the return route (est 13KM) to the finishing point... Many of us clapped as a form or encouragement and respect to them while a few yelled out "KNN {Ka-ne-na} - Sei Peh Kin {very fast}"... I take it that it is another form of showing respect and admiration!!!!!!

At 10Km mark, I thanked Smallcircle and told him to move on as I really want to drop pace to relax and enjoy the run a little.

At 12/13Km mark, I met Eileen, that lady runner with good running form. We chatted about the run and I told her about Smallcircle's comment about her running form. And to my disbelieve, she is also a TriFamer and have joined some of the TriFam training. We kept to the about the same pace for about 1K and I asked her to move on as I wanted to enjoy my slow run again.

Shortly after the 15Km mark, I spotted Smallcircle!!!! He is really keeping to his word. i.e. Start walking after 15Km. I told him I wish to continue running to build up my Desaru Pre-race confident.

Last 6Km is more mental than physical. Legs started to feel heavier and more pain could be felt at the right knee area although it is not severe. I started to aim for completing 1Km by 1Km at a time. 15K, 16K, 17K, 18K, 19K and 20K. I look at the run time on my watch, knowing that just keep up with the pace I will be able to reach within my targeted time for the race of below 2 hrs and 30mins.

The sight of the finishing point (similar to previous Standard Chartered Marathon finishing line) can be visualised even if I close my eyes. Unlike last year's Marathon, I didn't increase my pace to dash through the finishing line.... and noted 2:27:09 on my watch... so the timing is slightly better than what I have expected.

Run Stat:
Ave pace: 6:41 min/Km
Ave Heart Rate: 159 (with 90% of the time within 71-80% of Max HR)
Min HR: 159. Max HR:168
Energy Consumption: 2000 Cal
Split Time for 1st 10Km mark: 1:07:09
Split Time for 2nd 10Km mark: 1:12: 39 (accum 2:19:48)
Last 1.1 Km: 7:31

2005-09-10T12:38:00.000+08:00

36 Hours before SAFRA Sheares Bridge Run/Army Half Marathon (AHM)

I know I will be tapering down for Desaru Half Ironman after the AHM event so I thought ok lets clock up some milege before that!!!

Sep-9 12:10pm 4.8 Km run @ Tampines Stadium (Really slow and relax one)
Sep-9 7:15 pm 0.5 Km Swim @ American Club (Experimenting on what I learnt from TAS)
Sep-10 7:10 am 34 Km Bike @ Mandai (3 rounds) w only KLL & TanF. Munn could not join us as he still recovering from tummy problem.

TanF's back tyre got burst when we were resting and chit chating away. We changed the tyre and set-off in diff direction. Both KLL & Tanf cycled back to Jurong area while I headed back to Upper Thomspon (Casarina) to have breakfast with munn and some discussion on up coming Corp Triathlon arrangement and the UltraMarathon support for Coconut (Joe lah in case you are blur!)

2005-09-09T09:51:00.000+08:00

Joined SGRunners

I joined SGRunners group yesterday using the nic "Mythos" as in TriathlonFamily. Saw a thread for new member to post and introduce themself. below is what I have have posted:

Hi my name is David Tan. Mythos is my nic in traithlonfamily as well as sgrunner.

I got to know this fantastic website by chance… and noticed that it is a very friendly and lively website. I hope to be able to meet fellow runners here and picked some more running tips along the way.

Below is a write up about me……..

I started off playing Table Tennis in Secondary School and Pre-U, having represented Catholic High School and Serangoon Garden Constituency for a few years.

Picked up Tenpin Bowling when I was studying in U.S.A. but got very serious about it when I got back to Singapore. This was the only sport which I can participate at national level and stand a chance to qualify for the final and get into top few positions. I was very fortunate to be given a chance to be with the National Squad wearing the national color to represent Singapore in the KL All-Stars Bowling Championship. Subsequently, I did a 1 year short instinct, as a coach, with the National Youth Development Squad of the Singapore Tenpin Bowling Congress. I have retired from Bowling in mid 2005 due to lost of interest as well as to commit my time totally for Triathlon.

Started jogging in 1998 as a form of weight control… but soon find that it is very therapeutic and some time additive… and the Dream of completing a Marathon event started to build up.

1992 is the year that I took my courage one step further and have finally fulfilled what I thought was not possible to accomplish: On Dec-6-1992, I completed my 1st marathon event - The Singapore International Marathon in 4 hrs 48min.

I didn’t run regularly between 1993 - 2002 as I was more involved in Bowling and mixing bowling and running caused more problems to my knee injury.

I restarted my running interest again in 2003 when I found out that there is this new medical procedure that is able to replace a worn knee cap. So I started running at least one marathon a year from 2003 onwards. The craziest moment for marathon so far is running 3 marathons (Singapore, Mumbai, Malaysia) in a span of 93 days (an average of 1 marathon in 31 days).

Triathlon or multi-sports was never in my dictionary until mid 2004. After completing my 1st Aquathlon in Jul, I told myself since you can swim and run… why not add the bike and take part in a Triathlon??? I got HOOKED since then!!!!!

Now, the ultimate goal I have is to complete an Ironman event within a year (i.e. 2006).

Wish me Luck…

As of Sep-9-2005, some significant multi-sports events that I have completed are:
Marathon x 7
Half Marathon x 4
Vertical Marathon x 1
10K Marathon Swim x 1
Triathlon x 2
Aquathlon x 2
Duathlon x 1

2005-09-08T23:10:00.000+08:00

MSN Chat w Jonathon.

Oh! Just in case you don’t know .... Jonathan (aka Jon) is my 16 years old son.

Watching your children grow and have a mind (thinking, personality) of their own... is a great feeling that can’t really be described and money definitely can not buy. To be honest, when my kids are very very young (say 2-5 years old) I couldn't really answered this question.... although I love them when they were inside their mum's tummy!!!!!

We don't really talk a lot .... (I think it is one of the many "weird" characters that both of us possessed) .. You know that genetic and inheritance thing right!!!! Other similar characters that we both have are: "quite emotional", have a good heart (sorry lah.. I don’t mean to be Thick Skin) and the so called "Hard Core/Die Hard" attitude that if you decide on something we are pretty persisting...etc. like exercising...

OK. Back to why I started to write this 2nd post of the day.

I was at the living room surfing the net and Jon was upstairs using the computer...... and we started to chat in MSN Messenger.

Siao or not????

Maybe a bit... But who cares!!!... You can see face to face and don’t talk or talk rubbish.... A good communication is you get your msg a cross (both way) and be understood. period.

I am one person who believes in getting the "thing" done.. There is no it must be do in this way or that way.... As long as it works... Anyway also can!!! And please try not to tell me no way too soon... bcoz if you think that way... CAN also become CAN NOT.

2005-09-08T22:13:00.000+08:00

Swimming Training @ TAS

As usual:

200m Breaststroke to warm up
200m Freestyle Kick
2 x 25m Freestyle Kick (Fast) each w 25m Breaststroke recovery
While Jerry & Colin do their usual Freestyle swim
I was asked to do 2 x 50m one hand freestyle (w board)
* Had problem on left hand side.
Did another 50m freestyle one hand pull (w/o board)
After some rest we will ask to do 50M Freestyle Kick (Fast)

The training ended with 800m breaststroke, my timing was about 23min)

Still struggling with Freestyle swim.... Coach said I am still too nervous and not relax. :-(
Aiya, swimming freestyle is still a problem (or challenge) that I need to OVERCOME.
OK. OK. After Powerman - PutraJaya.. I will commit to get it right.

Nevertheless, it was a good swimming workout. Good Lung exercise for next week's 2Km swim at Desaru!!!!

2005-09-06T23:55:00.000+08:00

The Eastern Nite Riders (ENR) {Bike 47km}

Tonite I joined the ENR for the first time. Arrived at ECP Car Park F2 early so I did a slow 20mins jog.

Edkor, Reeves, ItsMeItsMe, Danny1, Choonwei, Caroline+fren and I started at about 8+. The route plan is 1 round Selarang and 1 flat Coastal Road. Still not quite use to nite ride as I can’t see the road clearly. We did some drafting and although I got better now ... I didn't feel the advantage of drafting and doesn't feel comfortable following so closely to the front rider within 2 meters.

For some reason, I can’t push too much power tonite on flat...however I didn’t have much problem on hill.... I guess a lot of mental block arised from the recent knee injury and the Hamstring problem (Ya, I got to know I have mild Hamstring injury just today at the clinic). I was also trying to ride with a higher cadence tonite and explore the different gear changing ratio.

The last part of the ride after turning from Coastal was the most enjoyable one ... as we chatted with one another with very relaxing pace.... Anyway, we were back to F2 in good shape and high spirit. However, the best is yet to come!!!

Tonite, Edkor and Reeves brought some moon cake, so we headed to Car Park E2 for dinner and moon cake mixing with a lot of fun talk.

At 11+, I received a SMS from Munn that goes like these: "Bro u saw the race photo yet? ................" Intesting Pict.. How to control not to laugh???? Anyway, I have to give an excuse to those guys.... otherwise I will be letting the cat out of the bag!! Sometime it is good to have some SECRETS!!!

And you guess it right; the first thing I reached home is to turn on the PC and http://www.sportsphotox.com/sportsphotox/!!!!

2005-09-04T23:35:00.000+08:00

Mizuno Wave Run (10K)

Was originally planned to join TriFam Bike Training @ Coaster Road. Woke up slightly late so I contemplated whether should I go for the Bike Training or go for the Mizuro Wave Run instead, which is 1.5KM away from my house.

Mizuno Wins!!!! The usual "old birds" (in term of ages): Andy, Jerry not turning up. Edkor decided to go for the 7:30am shorter version as all felt tired from yesterday's Aquathlon event.

I say, ok the knee felt not that bad. So if I can manage another 10K within 24hours then my knee should be OK right? So I decided to take a risk!!!

Run starts. 1st screw up was Heart Rate Monitor (HRM) didn’t pick up my heart beat. Irritated but not crucial as I am not going to "cheong" like last week's Real Run.
2nd screw up was the distance Marker. I clocked 10'57" at the 1st 2.5KM mark. HOW CAN IT BE????. If like that, I would have collected a lot of $$$$ during my reservist time!!!! Furthermore, I just did a 2.4 speed run 10 days ago @ 11'39" and the heart pound like "Siao", unlike today.

Anyway, it took me approx 65mins to complete the race. Based on the Polor HRM, the timings are below: 0:10:57.8, 0:14:45.2 , 0:16:42.7, 0:22:52.9. Total Time 1:05:19.3

* If there is a record to keep: It will be this is the first time I race in 2 events back to back within 24 hours!!!

2005-09-03T23:50:00.000+08:00

Dashing for the last 100M to the finsihing line of the New balance Aquathlon 2005 (Sep-3)

2005-09-03T22:48:00.000+08:00

New Balance Aquathlon (1.5K Swim, 10K Run)

The day starts with anxiety. The anxious feeling is different from the usual pre-race feeling I have such as the OSIM and NUS Triathlon. Since I am not aiming for breaking my personal best today and I know the distance is not a problem that I can't manage. I am more concerned whether the knee injury I picked up during last week's New Balance Real Run has recovered or will it cause more problem today, next week's Army Half Marathon, next next week's BIG EVENT - The Desaru Half Ironman and the Powerman - Putrajaya on Sep-28.

The 1.5K swim leg felt longer than it should be .. I took 45min to complete..althou this is my 1.5K timing in a pool.. I expected a slightly faster timing in the calm open sea due to the buoyancy.

Came out from transition area. Munn and Sam were there to cheer me on.. WOW. felt good... Especially when Munn told me he would join me for the 2nd 5K loop.

The first 500M didn’t feel right. Speed normal but heartbeat quite fast... so I dropped gear and felt better. Althou both knee areas felt tight, I didn’t feel any pain so I said "ok.. So far so good..." but dare not go faster.

Along the way, exchanged High-5 with fellow TriFam members on the opposite lane. Reeves, Edkor, Jerry, Enrico, SmallCircle and many more ... all looked pretty comfortable and cheerful!!!
Munn joined and paced me on the 2nd loop. by now, I guess not much energy left.. So a bit of struggling... I would go even slower if not for Munn's pacing. Anyway, very thankful and appreciative to Munn for jogging alongside me... It is very touching and memorable.

About 10+ Trifam members proceeded to Thaksin Beef Noodle after the race, I heard this is a regular place to meet and eat whenever TriFam has training at Sentosa!!!!! I must say it is worth the try. Hmmm.....heard they are opening up a new outlet at Tampines (near my work place).

2005-09-02T18:07:00.000+08:00

Mythos on Bike!!

2005-09-01T23:34:00.000+08:00

What is DAMAJO??
Althou it sounds Japanese, it is really a combination of first 2 letters from names of myself, wife and our lovely children!!! DAvid, MArgaret & JOnathan/JOsephine. Got it!!!!

I am bad at writing... seriously!!! To make things worst.. I am those so called "Chinese Helicopter".... Singaporean will know what I mean by that!!!

having heard so much about Blogger but never really had a chance to read one until I met Chen Munn (aka known as Engineermunn in the Triathlon Family www.triathlonfamily.com) and found his interesting blogger site and posting. I asked myself, why not create one to play play.. and therefore the creation of this blog space.

So Munn, you have a part in this too!!!! Haha.

Before I end my very first posting, I would say this blog will be a space for me to share my story, life experience and express my feeling. I hope it can also act as an "alternative" channel for you, my friends, to drop a line or two as and when you feel like it... beside the usual face to face chat, phone call, sms and telepathy communication means!!!