Thursday, September 18, 2008

Athletes in mind and body

Congrats Team Singapore! Didn't realise that they were coming back. I also missed the tv coverage of the Paralympic Events. There's been some debate about the prize money . Kudos to Ms Eunice Olsen - you've been a real voice. But in the end, is it about the prize money? How these paralympians must have been so proud of themselves. They must have surpassed so many barriers mentally and physically to have come so far. This post is dedicated to celebrating their victory and thanking them for being such heroes and such beacons of hope and inspiration!

"Lets give our sporting heroes a rousing welcome home!
Our Team Singapore athletes have done us proud!

Lets give them a rousing welcome at the airport when they return home on the 18th September!

Date: 18 September 2008 (Thursday)
Time: 10pm (Subject to changes depending on their flight schedule)
Flight: SQ 805
Venue: Changi Airport Terminal 3, Arrival Hall

We will be holding an event at Orchard Cineleisure as well in celebration of our athletes' achievements.
Come up close and celebrate with our athletes on 20 Sept 08!

Date: 20 Sep 2008 (Saturday)
Time: 3-5pm
Venue: Orchard Cineleisure, Outdoor Atrium

Come dressed in red for both events!"

Taken from


Sunday, September 14, 2008

Today's long run - Map your Runs, Running Routes. Calculate Calories, Distance, and More.

Distance: 20.9 km
Time: 3hrs (with a 10min stop)
In zone 4: 2hrs
Average heart rate: 145
Peak heart rate: 165
Total calories burnt: 2771
Recovery: 17 heartbeats per min in 2 mins

The running loop isn't complete cos by the 18 km mark my right knee hurt again so by 20 k, I decided to stop. I got a feeling some thigh muscle or tendon is pulling on some part of the knee and causing the pain. At least it takes a longer distance before the pain comes. I am really hoping to see if I can go 30k at least.

This week I have been cycling everyday (except Fri) for about 25 km per day to ease the pressure on the knee.

Next week will have to do some weight training to build those thigh muscles to support the knee.

A pleasant run, listened to Ivan's revision of the song Genetic (re)Mix. It was nice music to run to.

Had two Gu gels, 3 sports isotonic, 1 red bull and 1 dolphin drink.

Did some internet search and I got a good feeling that I have iliotibial band syndrome.... well not a nice thing to have for a runner but at least I know what I am up against. Just did a few stretches aimed at relaxing the tendon and the pain in the knee eased up... I think its genetics... my dad last week was telling me how his knee problems had more to do with his butt and side of his thigh which he said he treated by massaging his thigh instead of his knee... my goodness, he was spot-on. And we were just laughing at him when he said that.

Check this link out with nice illustrations. Iliotibial Band Syndrome: A Common Source of Knee Pain


Tuesday's run - Map your Runs, Running Routes. Calculate Calories, Distance, and More.


Sunday, September 07, 2008

Week 5 Training log

Today's run and review of the week's training.. can I keep this up? - Map your Runs, Running Routes. Calculate Calories, Distance, and More.

Distance: 12.92 km
Time: 1hr 20mins
Ave heart rate: 142
Time in Heart rate Zone 4: 1hr 5 mins
Total calories: 1558
Recovery in 2 mins: Down by 14 bpm

Running Programme

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Friday, September 05, 2008

A Quiet Afternoon

Adrian Loo - Profile

A Quiet Afternoon
Listen/ download at ARCHIVE.ORG

Did this song quiet a while ago. It was a raw version with just 2 guitar tracks and I passed it to Ivan to add to it. Since he bought a bass, I thought it would be nice to fill the background with some lower notes. He also added some nice acoustic guitar fills to it.

A song dedicated to my bandmate Ivan for his patience and philosophy.

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Thursday, September 04, 2008

Training - 5th week

Mon - Short 3.5k run (recovery run from last weeks 21k)
Tues - Cycle 21k
Wed - Rest
Thurs - 10k run at MacR

its been a long time since I ran the Macritchie route but I realised after having trained on the road for such a long time, the slopes make for a good cardio. The air was super fresh and it was good to be in the forest.


I got this training schedule and adapted it a bit from Runner's World - from "The Rookie Plan" for marathon training.
Running Programme