January | February | March | April | May | June | July
August | September | October | November | December

archives: 2004 | 2006 | 2007 | 2008

Out with the old, and in with the new

The Nike Pegasus TCs treated me well for almost exactly a year. Just before Ironman Langkawi last year, E.Rod went by the store to get a pair specially for me for the race. IM Langkawi's up again this weekend, so yeah, exactly a year I would say! 365 days, average 40km a week of pavement pounding and tarmac treading... man, the shoe has been through hell alright. As can be seen from the midsole that has split and the outsole that's nearly flat as pancake. You've treated me well, TCs.

But, like all good things that come to an end and new good things that sometimes appear in place of it... my feet have been snuggling up to the Nike Air Zoom Elite 4+ for the past two runs. The short, 11km easy on Monday, and today's 2h 25min run (or 27km thereabouts). I like you, Zoom Elites. Not too cushy and not too hard, the shoes give a responsive ride. My feet feel snug in them, they don't overheat, and they're a perfect weight for long runs, tempo runs or even when you wanna take the speedometer up a notch. The streaks of pink don't hurt either :-)

So this is how things looked last week:

Monday (Feb 11) -- 1h 30min tempo run
Tuesday -- 3.2km swim (1,000m E, 4x400m H, 200m E, 4x50m H, 200m CD)
Wednesday -- 4km easy, 6x(90s hill, recovery jog back to start), 4km easy
Thursday -- 30km hill intervals on bike
Friday -- 40min run on the ready (10min WU, 5x(3min H, 2min E), 5min CD)
Saturday -- 150km long ride with CycleWorx buddies
Sunday -- rest
Monday (Feb 18) -- 11km easy run
Tuesday -- 3km swim (500m WU, ladder 100-200-300-400-400-300-200-100 H, 500m CD)
Wednesday -- 2h 25min run, about 27km

 

It's been exactly two weeks since my last post. Basically been the same old -- work, training -- with some fun bits thrown in. Just back from a 5.30am hills sesh, so pretty much too lazy to type. So here's some images from the fortnight gone by...

Clockwise from top right:
1. TV crew setting up in me room for a shoot for Channel 5 series "Belles in Action"
starting today at 7pm. I'm, uh, in the third ep I think....
2. Mom, Julian and I in between visits during Chinese New year.
3. The shoot again, this time me on the bike.
4. Half asleep after a morning of Super Bowl XLII at 7am at Brewerkz.

At Emma's birthday party at Skin

Training wise... if my memory doesn't fail me, it has gone like this:

Monday (Jan 28) -- 2h 7min run
Tuesday -- 60min easy spin, 15min easy run on tready
Wednesday -- 3km easy, 12x(60s hill, recovery jog back to start), 3km easy
Thursday -- 60min easy spin
Friday -- 45min run on the tready (8min WU, 4x(5min H, 3min E), 5min CD)
Saturday -- 125km ride with CycleWorx buddies
Sunday -- rest

Monday (Feb 4) -- 55min run, about 11km
Tuesday -- 3.5km swim (1,500m E, 5x200m H, 5x100m H, 500m E)
Wednesday -- 2h 25min run, about 27km
Thursday -- rest
Friday -- 135km Chinese New Year ride with CycleWorx buddies
Saturday -- 60km ride with CycleWorx buddies
Sunday -- 40km easy cycle (for the shoot)

Monday (Feb 11) -- 1h 30min tempo run
Tuesday -- 3.2km swim (1,000m E, 4x400m H, 200m E, 4x50m H, 200m CD)
Wednesday -- 4km easy, 6x(90s hill, recovery jog back to start), 4km easy

Last week was supposed to be a recovery week, but somehow I got a little carried away on Wednesday's long run (weather was very good) and couldn't avoid going crazy fast on Friday's Chinese New Year long ride, a CycleWorx tradition. There were over 60 of us!! Had loads of fun, though the first bit of the ride, no thanks to Ah Hock, was stick-your-tongue-out-put-your-head-down-and-pedal-as-hard-as-you-can-with-your-thighs-burning fast.

This week I ease back into training again.. and think really hard if I want to race Ironman China. Should I or should I not?? Hm...