Monday, March 24, 2014
Nice Motivational video
Nike 'Rise and Shine' commercial - Find Your Grea…: http://youtu.be/YyYV0TBY3rU
Monday, March 17, 2014
Knee injury cause identified
Been catching up a bit on my reading for Triathlon training methods during my indoor spin sessions when I could read and spin at the same time, and thought that I should pay more attention to getting a proper bike fit for better performance and injury avoidance. Afterall, poor bike fit was a huge factor in my lower back discomfort during the Taiwan 70.3 bike leg.
While I was out early in the morning yesterday doing a long ride, I made a couple of adjustments to my saddle height halfway through the ride to get the most out of my downstrokes. Realized that my final adjustment might have been a bit too high as it took a bit of stretch for me to reach the bottom of the downstroke. However I just persisted with the ride and probably even rode slightly faster after the saddle adjustment, and continued to finish the ride without any issues.
However, later at night then I started to feel a slight jarring feel in my left knee, very similar to the 70.3 feel, just a lot more milder.
After some short research, I realized that the knee pain is down to me overextending my leg to accommodate the excess saddle height, and this is a documented problem in pro cycling teams.
The recent 42km run did not yield any injury or pain, so poor bike fit must be the source of knee problems for me.
It is easier for me to exert more power on the bike from a higher saddle position as it mimics more closely to my usual running form, but overly high saddle position will create poor bike form so a balance between power and form has to be achieved for best results.
Luckily not much damage was done, and hopefully I'll be able to weed out this cause of knee problem for good.
While I was out early in the morning yesterday doing a long ride, I made a couple of adjustments to my saddle height halfway through the ride to get the most out of my downstrokes. Realized that my final adjustment might have been a bit too high as it took a bit of stretch for me to reach the bottom of the downstroke. However I just persisted with the ride and probably even rode slightly faster after the saddle adjustment, and continued to finish the ride without any issues.
However, later at night then I started to feel a slight jarring feel in my left knee, very similar to the 70.3 feel, just a lot more milder.
After some short research, I realized that the knee pain is down to me overextending my leg to accommodate the excess saddle height, and this is a documented problem in pro cycling teams.
The recent 42km run did not yield any injury or pain, so poor bike fit must be the source of knee problems for me.
It is easier for me to exert more power on the bike from a higher saddle position as it mimics more closely to my usual running form, but overly high saddle position will create poor bike form so a balance between power and form has to be achieved for best results.
Luckily not much damage was done, and hopefully I'll be able to weed out this cause of knee problem for good.
Thursday, March 13, 2014
Tuesday, March 11, 2014
Ah mah has left us
Ah mah has left us last Thursday.
She passed away peacefully at the age of 96.
This is almost exactly 20 years after Ah Gong had passed away when I was in Sec 1.
Ah mah was an amazing lady.
She never understood the concept of retirement or rest.
Even though she did not had to work for income, she always insisted on going around the neighbourhood, collecting old cardboards and AL cans for recycling, or taking small assignments of stringing through the plastic paper bags which are used at coffee shops for take-away drinks.
A few years ago, she was knocked down by a reversing car in the car park and had to be admitted to TTS hospital. Even after that, she was still undeterred and continued to work.
Unlike Granny, Ah Mah did not suffer from any debilitating disease or illness. Apart from hard of hearing, she was pretty healthy for her age. This has probably got to do with her insistence on continuing to work instead of slowing down.
Even though I had never been able to communicate effectively with her due to my lack of proficiency in Hokkien, she is still played a very important role in holding the extended family together.
I couldn't help but still cried when the reality of Ah mah leaving us forever set in, when her coffin being wheeled into the crematorium.
Heard JJ Lin's "會有那麼一天" on 933 this morning. The lyrics just reminded me of Ah Mah again. Pretty much similar to Collin Raye's "Love Me", the lyrics goes about the love between Grandpa and Grandma, about how the surviving partner is waiting to reunite in heavens with the loved one that had left.
I believe it hadn't been an easy journey for Ah Mah but after placing her ashes in the columbarium yesterday, next to Ah Gong, I pray that she is now happily reunited with Ah Gong in paradise.
Rest in peace, Ah Mah.
She passed away peacefully at the age of 96.
This is almost exactly 20 years after Ah Gong had passed away when I was in Sec 1.
Ah mah was an amazing lady.
She never understood the concept of retirement or rest.
Even though she did not had to work for income, she always insisted on going around the neighbourhood, collecting old cardboards and AL cans for recycling, or taking small assignments of stringing through the plastic paper bags which are used at coffee shops for take-away drinks.
A few years ago, she was knocked down by a reversing car in the car park and had to be admitted to TTS hospital. Even after that, she was still undeterred and continued to work.
Unlike Granny, Ah Mah did not suffer from any debilitating disease or illness. Apart from hard of hearing, she was pretty healthy for her age. This has probably got to do with her insistence on continuing to work instead of slowing down.
Even though I had never been able to communicate effectively with her due to my lack of proficiency in Hokkien, she is still played a very important role in holding the extended family together.
I couldn't help but still cried when the reality of Ah mah leaving us forever set in, when her coffin being wheeled into the crematorium.
Heard JJ Lin's "會有那麼一天" on 933 this morning. The lyrics just reminded me of Ah Mah again. Pretty much similar to Collin Raye's "Love Me", the lyrics goes about the love between Grandpa and Grandma, about how the surviving partner is waiting to reunite in heavens with the loved one that had left.
I believe it hadn't been an easy journey for Ah Mah but after placing her ashes in the columbarium yesterday, next to Ah Gong, I pray that she is now happily reunited with Ah Gong in paradise.
Rest in peace, Ah Mah.
Sunday, March 02, 2014
2XU 42km race report
Clocked in at 4.27 for the race this morning. Pretty decent timing. Had a good chance to set a new PB but probably blew it with a wrong move towards the last 4km. Nonetheless, race strategy, refueling plans all went pretty well, so this was a good race with good lessons learnt.
The Good
Pre race prep:
Emptied bowels twice the night before going to sleep
Packed extra energy gels and salt stick rather than the usual "just enough" qty
Kosong Angel's hair pasta for dinner
Before the race:
Easy breakfast of 2 bun rolls and a bowl of hot milo
Reached start point 30min before race for ample time to warm up
Moved to mid front of race pen to avoid getting blocked by slow runners
Race:
Started with a relatively conservative but reasonable pace at 6.15min/km for the first few km as warm up
Gradually picked up pace to around ~5.50 min/km for most of the run, lasting throughout till around 35km when stitches started to set in, and a mistake at 38km that messed up the rest of the run.
Didn't hit the wall for this run this time round. Running at my natural infinite pace
Watched my running form tightly this time, made sure that I was in high cadence short stride throughout so that I don't make the same mistake that I did in StanChart of overstressing my left knee. Things went generally well and I ran mostly on mid-foot strike to spread the stress rather than load the knees.
Refuelling strategy worked well too this time.
Salt sticks made the difference this time.
Decided that Salt sticks had to be taken at a shorter interval compared to the energy gels since energy levels is usually not a big issue for me on runs, and avoiding Quads cramp will make a big difference. Key philosophy is to take the salt sticks BEFORE I feel that I need it, or just when I'm starting to feel the cramps creeping in.
Salt Stick: 8km, 16km, 24km, 32km, 36km, 40km (didn't manage to take this one since there wasn't any water points...)
Every 10km for energy gels.
The decision to wash my face at the water points to freshen things up probably helped too.
The Bad
Everything went well in this run, except for 2 mistakes.
It was getting hot and I was getting very thirsty at 38km.
Drank too much Isotonic at the water point and started to feel queasy in the stomach.
I realized this mistake immediately after I gulped the 2nd cup without thinking.
Should have just rinsed my mouth and spit the water out.
I eased up on the pace and started walking due to the uneasiness on the stomach, and cramps started to set in soon after.
There wasn't any signs of cramps going to set in prior to my walk.
I reckon that i could have taken a 50m and resume running without the cramps, but somehow I just gave in to the stomach discomfort.
Lesson learnt: Limit late race water refuelling to 1 cup drink + 1 cup rinse to avoid overhydrating.
Was expecting a water point at around 39/40km mark, but there wasn't any until 41km.
Cramps had already set in and I couldn't take the salt stick without water so had to walk with the cramps till after the 41km water point.
Possible remedy: Since I'm using to running with a bottle in hand, perhaps I should get a small disposable water bottle to bring along for future runs. (including 70.3 races)
Conclusion
High cadence short stride mid foot strike works like a charm for me. Best thing is that I don't feel so much stress on the bad knees. Will continue to train with this.
Salt stick is goooooooooood, only if u know how to use it properly.
Starting the run earlier at 4am instead of the usual 5am helps. Less heat.
Less runners HELPS. Look for less popular races if going for PB, otherwise just take StanChart as a carnival run.
No need to be over reliant on data while running. Understanding and listening to your body is more important
Running 02.03.2014 04:01
Time to start training for 70.3 KL!!
The Good
Pre race prep:
Emptied bowels twice the night before going to sleep
Packed extra energy gels and salt stick rather than the usual "just enough" qty
Kosong Angel's hair pasta for dinner
Before the race:
Easy breakfast of 2 bun rolls and a bowl of hot milo
Reached start point 30min before race for ample time to warm up
Moved to mid front of race pen to avoid getting blocked by slow runners
Race:
Started with a relatively conservative but reasonable pace at 6.15min/km for the first few km as warm up
Gradually picked up pace to around ~5.50 min/km for most of the run, lasting throughout till around 35km when stitches started to set in, and a mistake at 38km that messed up the rest of the run.
Didn't hit the wall for this run this time round. Running at my natural infinite pace
Watched my running form tightly this time, made sure that I was in high cadence short stride throughout so that I don't make the same mistake that I did in StanChart of overstressing my left knee. Things went generally well and I ran mostly on mid-foot strike to spread the stress rather than load the knees.
Refuelling strategy worked well too this time.
Salt sticks made the difference this time.
Decided that Salt sticks had to be taken at a shorter interval compared to the energy gels since energy levels is usually not a big issue for me on runs, and avoiding Quads cramp will make a big difference. Key philosophy is to take the salt sticks BEFORE I feel that I need it, or just when I'm starting to feel the cramps creeping in.
Salt Stick: 8km, 16km, 24km, 32km, 36km, 40km (didn't manage to take this one since there wasn't any water points...)
Every 10km for energy gels.
The decision to wash my face at the water points to freshen things up probably helped too.
The Bad
Everything went well in this run, except for 2 mistakes.
It was getting hot and I was getting very thirsty at 38km.
Drank too much Isotonic at the water point and started to feel queasy in the stomach.
I realized this mistake immediately after I gulped the 2nd cup without thinking.
Should have just rinsed my mouth and spit the water out.
I eased up on the pace and started walking due to the uneasiness on the stomach, and cramps started to set in soon after.
There wasn't any signs of cramps going to set in prior to my walk.
I reckon that i could have taken a 50m and resume running without the cramps, but somehow I just gave in to the stomach discomfort.
Lesson learnt: Limit late race water refuelling to 1 cup drink + 1 cup rinse to avoid overhydrating.
Was expecting a water point at around 39/40km mark, but there wasn't any until 41km.
Cramps had already set in and I couldn't take the salt stick without water so had to walk with the cramps till after the 41km water point.
Possible remedy: Since I'm using to running with a bottle in hand, perhaps I should get a small disposable water bottle to bring along for future runs. (including 70.3 races)
Conclusion
High cadence short stride mid foot strike works like a charm for me. Best thing is that I don't feel so much stress on the bad knees. Will continue to train with this.
Salt stick is goooooooooood, only if u know how to use it properly.
Starting the run earlier at 4am instead of the usual 5am helps. Less heat.
Less runners HELPS. Look for less popular races if going for PB, otherwise just take StanChart as a carnival run.
No need to be over reliant on data while running. Understanding and listening to your body is more important
Running 02.03.2014 04:01
Time to start training for 70.3 KL!!
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