Tuesday 28/4
Workout; swim
Brought my 8-yar old boy Faiz to the pool. Figure that he can take-up swimming lesson, while I work on my swim. He need some physical activity, lately he didn't do much of those. Faiz definitely can swim, but he apply his own style, which is not the freestyle, nor the butterfly or breast stroke. I will bring my other boy (Hafiz) next week, but both of them just can't attend the same swim session. Did that last year, and they end up playing or racing with each other.
Coach Lee explained about the pull (in freestyle). The pull should be in the C, L or number 7 formation, and imagine trying to pull as much money (imaginary) as possible using the pull stroke.
I no longer concentrate much on 4:1 breathing, did 4:1 if I feel I have 'too much air'. Today session is more to improvise my pulling technique. Did couple of laps with the pull-bouoy trying various way to pull, and worked to improve my 2:1 breathing.
Did 2 or 3 laps with 3:1 alternate breathing, but somehow I felt my face is sinking when I try to breath on the left hand side.
I did find out that the best way for me to pull, looks more like S formation than L or C formation.
Wed 29/4
Workout: Running (and walking)
Distance: 7+ km.
Pace: First 2 laps (800m) 6.5 min/km
The last time I ran, it was 9.3 km and my feet felt so hurt afterward.
Today, I ran on a proper running track at the stadium. I thought that the soft track would not hurt my legs so much. Indeed I was wrong. My feet, especially my left knee start itching after second laps (800 meters). The first 2 laps, I did 6.5 min/km pace, better than my normal average at 8 min/km. After the 1 km mark, it just so painful, i have to walk instead. In fact, i did the remaining 5 km by mostly walk.
I write this blog, right now, on my nokia phone, while waiting for my doctor's appointment, to check out my knee problem. The pain seems to get worse compare to last week, even though I did much less running.
(pause.. Need to see doctor now)
Just hate it when doc said it's the aging issue. The wear and tear. The doctor actually have a plastic model of a human knee joint on his table, and demonstrated to me what cause my knee problem. Looks like lots of his patient have similar problem as mine. Doc did advise me to refrain from running for at least 2 weeks.
Good explanation of wear and tear here;
Wednesday, April 29, 2009
Monday, April 27, 2009
4:1, 3:1 or 2:1
Todays Workout: Swim
Came to the pool with intention to do 2 km swim. After 400 meters, the determinatin was not there to finish the entire 2km, especially when no one watching.
Must have done at least 20 laps ( 1 lap = 100m), but not continuous. There are 2 or 3 guys doing their swim marathon, and they all do 2:1 stroke/breath ratio. And they are faster than me doing 4:1. Google the net on the subject later that night, some suggest it would better off doing 2:1 for long distance, since the time save doing 4:1 is very small, compare to the total time in a triathlon. Some suggest 3:1 (bilateral), to breath evenly on both sides. Checked on youtube, even Grant Hackett (the world record holder 1500m) is doing 2:1.
Came to the pool with intention to do 2 km swim. After 400 meters, the determinatin was not there to finish the entire 2km, especially when no one watching.
Must have done at least 20 laps ( 1 lap = 100m), but not continuous. There are 2 or 3 guys doing their swim marathon, and they all do 2:1 stroke/breath ratio. And they are faster than me doing 4:1. Google the net on the subject later that night, some suggest it would better off doing 2:1 for long distance, since the time save doing 4:1 is very small, compare to the total time in a triathlon. Some suggest 3:1 (bilateral), to breath evenly on both sides. Checked on youtube, even Grant Hackett (the world record holder 1500m) is doing 2:1.
Slow weekend..
Friday 24-Apr-2009
Workout: Nil
Saturday:
Workout: Cycling (road)
42 km. Avg speed 24.8 km/h.
GCE highway.
Sunday:
Workout: Swim
500 meters in 13 min 2 sec.
My legs still feel quite painful on Friday. Struggling to climb the staircase at work.
Saturday, ride early morning with my neighbor Josh along GCE highway. I can feel my pace is a bit slow, average 24.8 km/h. On the way back, I was 1 km behind Josh. I don't eat anything in the morning, that's why I feel tired. Re-adjust my saddle after the ride. The old setting feel a bit too low. I also move the seat a bit forward.
Sunday, I have to cancel the plan to join BJ cycling on their long Sunday's ride. My Indonesian maid went back for good yesterday (saturday), so I have to assume the role as babysitter for the time being. Quite dissappointed, cause I am really looking forward for the ride.
Brought my kids to the pool (at the club), but don't have the chance to do anything. I have to keep an eyes on the children, especially my 2 years old Yasmin.
Afternoon, I did manage to go back to the club, for some swimming. Plan to do 1 km swim. After finishing the laps, I was suprised that my time was 13 minutes for 1 km. I can't possibly swim that fast. Then I realized that the pool is 25 meters. I actually have swim 500 meters. No wonder it was 13 minutes.
I am on leave today. Planned to sort out my income tax stuff; e-filing etc. SHould be able to do 2 km swim at 5, before pick-up my kids at school.
Workout: Nil
Saturday:
Workout: Cycling (road)
42 km. Avg speed 24.8 km/h.
GCE highway.
Sunday:
Workout: Swim
500 meters in 13 min 2 sec.
My legs still feel quite painful on Friday. Struggling to climb the staircase at work.
Saturday, ride early morning with my neighbor Josh along GCE highway. I can feel my pace is a bit slow, average 24.8 km/h. On the way back, I was 1 km behind Josh. I don't eat anything in the morning, that's why I feel tired. Re-adjust my saddle after the ride. The old setting feel a bit too low. I also move the seat a bit forward.
Sunday, I have to cancel the plan to join BJ cycling on their long Sunday's ride. My Indonesian maid went back for good yesterday (saturday), so I have to assume the role as babysitter for the time being. Quite dissappointed, cause I am really looking forward for the ride.
Brought my kids to the pool (at the club), but don't have the chance to do anything. I have to keep an eyes on the children, especially my 2 years old Yasmin.
Afternoon, I did manage to go back to the club, for some swimming. Plan to do 1 km swim. After finishing the laps, I was suprised that my time was 13 minutes for 1 km. I can't possibly swim that fast. Then I realized that the pool is 25 meters. I actually have swim 500 meters. No wonder it was 13 minutes.
I am on leave today. Planned to sort out my income tax stuff; e-filing etc. SHould be able to do 2 km swim at 5, before pick-up my kids at school.
Thursday, April 23, 2009
Running is hard
Todays workout: Run
9:27 km in 1: hr 11 min 3 sec
Avg Speed: 7.5 km/h Pace: 8 min/km
Everytime I run, it's a painful experience.
Didn't planned to do any workout today, but opportunity presented itself at 5:45 pm. Called my wife, she will pick the kids at school, and immediately I packed my stuff and head back home. While driving home I planned the route to run in my head. From home, running toward Lagenda houses, make one round circle the lake, head to the golf course, then toward community hall, then run by the football field, go passed the shophouses, uphill, then downhill, the 1 km straight by the main road, turn right and head back home .. total distance around 15 km. No matter what, I have to finish by 7:45, cause study time (for the kids) start at 8, and daddy have to be there..
Today I used my Garmin Edge 305 (cycling computer), instead of Nokia Sportstracker on my cellphone to track my run. The last 2 run wife didn't call during my run, so hope today no domestic emergency which would require my immediate attention while I was runnng. The nokia is light, but a bit wide. Easier to run carrying the Garmin than carrying my Nokia E71. Garmin have the Heart Rate Monitor, so I don't have to wear additional HRM watch if I were to carry the Nokia. WHen I about to start then run, then I realized Garmin didn't show the Pace in min/km, just the normal speed in km/h.
My target is to do better than 8 min/km pace. Do a quick math in my head, that probably around 8.5 km/h average running speed. Start at 8.8 km/h average, but as I go further, my pace is getting slower and slower. I keep on telling myself to run a bit faster, but the legs feel heavy, and it become more painful as the run progressed. I can feel I have the energy, but the legs just cannot go any faster.
I did follow the route as planned, but by the time I reached the golf course, I only have 20 minutes to run. So have to cut my distance short. Reach home around 7:45 pm, after running for 9.27 km, 6 km shorter than my initial target. My legs feel hurt as usual, especially my left leg. This is my major problem with running, it's painful. I hope with more practice, I can improve my pace, and hopefully the pain will go away.
Nothing plan for tomorrow. But if I can reach home early (from work) before it getting dark, I may do some cycling. For sure, I won't be able to walk properly for a day tomorrow at work.
9:27 km in 1: hr 11 min 3 sec
Avg Speed: 7.5 km/h Pace: 8 min/km
Everytime I run, it's a painful experience.
Didn't planned to do any workout today, but opportunity presented itself at 5:45 pm. Called my wife, she will pick the kids at school, and immediately I packed my stuff and head back home. While driving home I planned the route to run in my head. From home, running toward Lagenda houses, make one round circle the lake, head to the golf course, then toward community hall, then run by the football field, go passed the shophouses, uphill, then downhill, the 1 km straight by the main road, turn right and head back home .. total distance around 15 km. No matter what, I have to finish by 7:45, cause study time (for the kids) start at 8, and daddy have to be there..
Today I used my Garmin Edge 305 (cycling computer), instead of Nokia Sportstracker on my cellphone to track my run. The last 2 run wife didn't call during my run, so hope today no domestic emergency which would require my immediate attention while I was runnng. The nokia is light, but a bit wide. Easier to run carrying the Garmin than carrying my Nokia E71. Garmin have the Heart Rate Monitor, so I don't have to wear additional HRM watch if I were to carry the Nokia. WHen I about to start then run, then I realized Garmin didn't show the Pace in min/km, just the normal speed in km/h.
My target is to do better than 8 min/km pace. Do a quick math in my head, that probably around 8.5 km/h average running speed. Start at 8.8 km/h average, but as I go further, my pace is getting slower and slower. I keep on telling myself to run a bit faster, but the legs feel heavy, and it become more painful as the run progressed. I can feel I have the energy, but the legs just cannot go any faster.
I did follow the route as planned, but by the time I reached the golf course, I only have 20 minutes to run. So have to cut my distance short. Reach home around 7:45 pm, after running for 9.27 km, 6 km shorter than my initial target. My legs feel hurt as usual, especially my left leg. This is my major problem with running, it's painful. I hope with more practice, I can improve my pace, and hopefully the pain will go away.
Nothing plan for tomorrow. But if I can reach home early (from work) before it getting dark, I may do some cycling. For sure, I won't be able to walk properly for a day tomorrow at work.
Wednesday, April 22, 2009
60 Minutes
Today workout: swim
2 km (20 laps) freestyle: 60 minutes
First 10 laps (1 km) : 28 minutes
I get a little excited with my pace in the pool today. Yesterday 1 km feel so hard. Today I did 2 km, and the first 1 km was 28 minutes. That is 6 minutes faster from the same distance yesterday, and yet I have another 1 km to go.
Still slow compare to any serious swimmer, but compare to where I am 2 months ago, where I can't even finish the crawl for 200 meters, I have all the reasons to be happy.
My swim rhythm is improving, but still I can point out a thousand thing wrong with my swim
I know I'm still behind in my running. Hard to find time to run. Early morning Saturday will be a quick 45 km cycling ride, then the rest of the day with family. Planned for a 15 km run late Saturday evening or late night. Sunday as usual 100+ km cycling marathon.
2 km (20 laps) freestyle: 60 minutes
First 10 laps (1 km) : 28 minutes
I get a little excited with my pace in the pool today. Yesterday 1 km feel so hard. Today I did 2 km, and the first 1 km was 28 minutes. That is 6 minutes faster from the same distance yesterday, and yet I have another 1 km to go.
Still slow compare to any serious swimmer, but compare to where I am 2 months ago, where I can't even finish the crawl for 200 meters, I have all the reasons to be happy.
My swim rhythm is improving, but still I can point out a thousand thing wrong with my swim
- Can't sustain 4 strokes per breath for the entire swim. 2 strokes per breath really slow me down
- my legs was sinking
- My coach pointed out that my leg wasn't kicking enough
- Body not streamlined
- Can only breath on my right hand side. Left side breathing still difficult
- Keep on forgetting to keep my fingers together (old habit die hard)
- and rhythm, rhythm and rhythm... still not comfortable with my rhythm
I know I'm still behind in my running. Hard to find time to run. Early morning Saturday will be a quick 45 km cycling ride, then the rest of the day with family. Planned for a 15 km run late Saturday evening or late night. Sunday as usual 100+ km cycling marathon.
Tuesday, April 21, 2009
The crawl, butterfly and Winter Sonata
Tuesday 21-Apr-2009
Came a bit early to the pool today. My swim coach BL Lee already there with his young charges. I got the feeling that I'm the oldest person in the pool every time I come here. I have been practicing the breathing technique all week (on dry land), now it’s time see how it work in the pool. Did couple of laps doing freestyle to warm up, but I am still struggling with my breathing. Freestyle is all about rhythm, and the perfect rhythm still eludes me. 4 strokes for one breath (4/1) should be quite basic, and I can only sustain that for 100 meters, then I have to go back to 2 strokes per breath or else I might risk drowning (at least that how I feel).
Coach Lee put up the lane ropes to make it easy for me to do the distance, and to not colliding with others (which I still did later). He then asked if I can I do 1 km. Of course I can't say no. Last week I clocked 22 minutes for this distance, but with a pair of fins! So no swim aid today. Started off the first 100m applying the right technique; 4/1 breathing , full arm extension, keep palm flat and fingers close, thumb first when catching the water, synch the pull and recovery, everything goes by the book. This is another problem with me, I am too much theory oriented. You can't develop your swim rhythm if you were thinking too much. By the end of first lap, I'm struggling again with my 4/1 breathing. So I have to resort to 2/1 breathing every time I'm out of breath. Half way thru, there is strong urge for me to turn to breast-stroke, which is my recovery stroke every time I feel tired. But one thing I learn today, the crawl or freestyle is all about will and determination. For the first time I resisted the temptation to resort to breast-stroke. Well I did continue the crawl, with mixture of2/1 and 4/1 breathing. In the last 200 meters, forced myself to do 4/1 breathing all the way, and somehow it work. Yes there is strong feeling that I'm going to drown, but I did hold it till the fourth stroke. That feeling could be mammal instinct due to changes of breathing pattern. It could be more mental than it is physical.
Finish the 10th lap (1 km) in 34 minutes. Nothing to brag about, but this is better than the time I clocked a month ago. Did couple of laps later with the pull float, working on my strokes and breathing. Today, coach introduced me to the butterfly. Try it for half a lap, it's actually more difficult than it looks. Well, I’m not ready to pick up a new stroke just yet.
Before I exit the pool, coach reminded that I have to do 2 km tomorrow night. Now that a little tough. That would be my first time doing 2 km. If I can do this under 1 hour, then I’m ready for Putrajaya…
Today swim: 1 km in 34 minutes.
A little bit off topic. After the kids all went to bed, sit at the piano and work on “She” that I have downloaded (the sheet) last week. The melody is easy, all in C-major, but I’m little slow is on the bass-clef and the arpeggio. Will work on that later. I have forgotten quite a few by now, used to play Endless Love by heart, but forgotten half of it. Have completely forgot Winter Sonata (now where’s the piano sheet) Still remember the fingering for Fur Elise, but have forgotten the 3rd part, and I have never play the 4th. Beethoven must have purposely made that part so difficult. There are few on my to-do list, and some have been a ‘work in progress’ for many years. Top of the list, Ballad Pour Adeleine (clayderman), Mirae (japanese), Love story, … and there’s a classic I heard my daughter play few weeks back, could be Johan Sebastian, chopin.. I don’t know.
No, this blog is not about piano. I better stick to triathlon.
Came a bit early to the pool today. My swim coach BL Lee already there with his young charges. I got the feeling that I'm the oldest person in the pool every time I come here. I have been practicing the breathing technique all week (on dry land), now it’s time see how it work in the pool. Did couple of laps doing freestyle to warm up, but I am still struggling with my breathing. Freestyle is all about rhythm, and the perfect rhythm still eludes me. 4 strokes for one breath (4/1) should be quite basic, and I can only sustain that for 100 meters, then I have to go back to 2 strokes per breath or else I might risk drowning (at least that how I feel).
Coach Lee put up the lane ropes to make it easy for me to do the distance, and to not colliding with others (which I still did later). He then asked if I can I do 1 km. Of course I can't say no. Last week I clocked 22 minutes for this distance, but with a pair of fins! So no swim aid today. Started off the first 100m applying the right technique; 4/1 breathing , full arm extension, keep palm flat and fingers close, thumb first when catching the water, synch the pull and recovery, everything goes by the book. This is another problem with me, I am too much theory oriented. You can't develop your swim rhythm if you were thinking too much. By the end of first lap, I'm struggling again with my 4/1 breathing. So I have to resort to 2/1 breathing every time I'm out of breath. Half way thru, there is strong urge for me to turn to breast-stroke, which is my recovery stroke every time I feel tired. But one thing I learn today, the crawl or freestyle is all about will and determination. For the first time I resisted the temptation to resort to breast-stroke. Well I did continue the crawl, with mixture of2/1 and 4/1 breathing. In the last 200 meters, forced myself to do 4/1 breathing all the way, and somehow it work. Yes there is strong feeling that I'm going to drown, but I did hold it till the fourth stroke. That feeling could be mammal instinct due to changes of breathing pattern. It could be more mental than it is physical.
Finish the 10th lap (1 km) in 34 minutes. Nothing to brag about, but this is better than the time I clocked a month ago. Did couple of laps later with the pull float, working on my strokes and breathing. Today, coach introduced me to the butterfly. Try it for half a lap, it's actually more difficult than it looks. Well, I’m not ready to pick up a new stroke just yet.
Before I exit the pool, coach reminded that I have to do 2 km tomorrow night. Now that a little tough. That would be my first time doing 2 km. If I can do this under 1 hour, then I’m ready for Putrajaya…
Today swim: 1 km in 34 minutes.
A little bit off topic. After the kids all went to bed, sit at the piano and work on “She” that I have downloaded (the sheet) last week. The melody is easy, all in C-major, but I’m little slow is on the bass-clef and the arpeggio. Will work on that later. I have forgotten quite a few by now, used to play Endless Love by heart, but forgotten half of it. Have completely forgot Winter Sonata (now where’s the piano sheet) Still remember the fingering for Fur Elise, but have forgotten the 3rd part, and I have never play the 4th. Beethoven must have purposely made that part so difficult. There are few on my to-do list, and some have been a ‘work in progress’ for many years. Top of the list, Ballad Pour Adeleine (clayderman), Mirae (japanese), Love story, … and there’s a classic I heard my daughter play few weeks back, could be Johan Sebastian, chopin.. I don’t know.
No, this blog is not about piano. I better stick to triathlon.
Short ride at night
Monday 20-Apr-2009 10 pm.
Plan to do a 20 km, but cut it short to 9 km. It's a bit quite tonight. Do a bit of resistance training, climbing on high gear. Work my heart to 175 bpm. That's already above 95% zone for my age. A friend sends email about some ghost lurking in my neighborhood, in a way that may make me a little unenthusiastic to go too far. Not that I am afraid (not a macho thing to admit that), but it was really quite tonight, and windy, and drizzling. It will definitely be raining heavily tonight. I am thinking of getting a trainer, so I can do this exercise at home and don't have to worry about rain or anything. I have called BikePro few weeks back for quote on the Minoura, but almost forgotten about it.
Feel a bit guilty to my mountain bike. Haven’t ride this bike for quite a while now. Spent too much time on the carbon roadies. The last time I did a serious ride on this was during Selangor Open MTB race, maybe about a month ago. The SPD pedal was a little difficult to engage to my bontrager shoes cleat, and the rear derailleur shifting was not as smooth. Will sort this out on the weekend.
Sunday, April 19, 2009
My first blog....
Today April 19 2009, 11:59 pm, I wrote my first blog ever. This might not be a turning point in civilization, nor its turning point in my life at all. But I figure, that I have about 15 minutes every night before sleep, that I'm going to waste anyway watching TV, or surfing the net for no specific purpose, so I might as well write this blog. This might be the only blog I have written, but see how it goes from here.
In a way, this is a way for me to keep track the progress of my latest obsession; cycling, running and swimming. Being a couch potato for the last few years, so this year, something telling me that I need to get fit, do a bit of workout, and who knows.. maybe run a marathon, or half marathon, a triathlon, or some cross country cycling. The calls came sometimes during ramadhan last year (2008). I was getting myself measured at a tailor in Alamanda Putrajaya. The tailor measured my waist at a whopping 34 inches. I'm a small guy, 5'6" tall, weight 65 kg with relatively small frame. 34 inches waist doesn't goes very well with me. I look really fat, especially at the midsection area. That 34" was the turning point. That night I decide I have to do something quite drastically.
I started with some cycling. Got myself a decent Scott Scale mountain bike, an aluminium frame hardtail, with mixture of XT, SLX and Deore components. Started off with 5km, then 6, 8, 10, 15 then I did some ride off-road at FRIM. Then I start hitting 20 to 30 km regularly on the mountain bike. Within 2 months my waistline shrunk 2 inches. Things is looking good. I knew that I will have a roadbike soon after. After some googling the net and checking out with my neighborhood cycling group and some friends, I get a full carbon Scott CR1 as my first road bike on Feb 2009. I did quite a number of miles on this bike ever since, did a loop to Kuala Selangor, around 117 km. Last week was a ride to Port Dickson for 107 km, a loop KLIA-Bukit Pelanduk-PD-LBJ-KLIA. I should have done Broga today, but the guys have cancelled it. That would be one hell of a ride. I won't be able to make it anyway, since I have to head back to my hometown (balik-kampung). So no ride today, that kind of depressing. I should have brought that bike to my parent home and do a loop from my village to Gemencheh and back. That would be a good 60 km.
As of today, my waistline back to size 30. Four inches reduction since I started these activities back in November 2008. But still have those bellyfat, but I'm not too concerned on those. The important this is, I am feeling healthy.
I hope I can do a 10 km early morning run tomorrow, but wife have to go for her aerobic early morning too, so I have to sent the kids to school. Look like I have to cancel the run. Planned to catch-up with some cycling at night, after working with my children on their homework. At the meantime, need to practice the breathing technique that my swim coach mr Lee was telling me last week. Deep inhalation, then exhale slowly every 5 seconds. Try to hold it for 1 minutes.
OK. Now it's 12:25 April 20 2009. I have spent 2 days writing blog... wow.. amazing.
In a way, this is a way for me to keep track the progress of my latest obsession; cycling, running and swimming. Being a couch potato for the last few years, so this year, something telling me that I need to get fit, do a bit of workout, and who knows.. maybe run a marathon, or half marathon, a triathlon, or some cross country cycling. The calls came sometimes during ramadhan last year (2008). I was getting myself measured at a tailor in Alamanda Putrajaya. The tailor measured my waist at a whopping 34 inches. I'm a small guy, 5'6" tall, weight 65 kg with relatively small frame. 34 inches waist doesn't goes very well with me. I look really fat, especially at the midsection area. That 34" was the turning point. That night I decide I have to do something quite drastically.
I started with some cycling. Got myself a decent Scott Scale mountain bike, an aluminium frame hardtail, with mixture of XT, SLX and Deore components. Started off with 5km, then 6, 8, 10, 15 then I did some ride off-road at FRIM. Then I start hitting 20 to 30 km regularly on the mountain bike. Within 2 months my waistline shrunk 2 inches. Things is looking good. I knew that I will have a roadbike soon after. After some googling the net and checking out with my neighborhood cycling group and some friends, I get a full carbon Scott CR1 as my first road bike on Feb 2009. I did quite a number of miles on this bike ever since, did a loop to Kuala Selangor, around 117 km. Last week was a ride to Port Dickson for 107 km, a loop KLIA-Bukit Pelanduk-PD-LBJ-KLIA. I should have done Broga today, but the guys have cancelled it. That would be one hell of a ride. I won't be able to make it anyway, since I have to head back to my hometown (balik-kampung). So no ride today, that kind of depressing. I should have brought that bike to my parent home and do a loop from my village to Gemencheh and back. That would be a good 60 km.
As of today, my waistline back to size 30. Four inches reduction since I started these activities back in November 2008. But still have those bellyfat, but I'm not too concerned on those. The important this is, I am feeling healthy.
I hope I can do a 10 km early morning run tomorrow, but wife have to go for her aerobic early morning too, so I have to sent the kids to school. Look like I have to cancel the run. Planned to catch-up with some cycling at night, after working with my children on their homework. At the meantime, need to practice the breathing technique that my swim coach mr Lee was telling me last week. Deep inhalation, then exhale slowly every 5 seconds. Try to hold it for 1 minutes.
OK. Now it's 12:25 April 20 2009. I have spent 2 days writing blog... wow.. amazing.
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