Ride with Dad: 60km

Last weekend I rode with my dad.

We had a plan: ride to my cousin's house for breakfast and ride back. They live in Bandar Baru Bangi, and we will start from dad's house at Nilai Impian. I've never rode the route before but dad has - alone, I might add - and he says it's pretty cool.

The first part of the ride took us through Kg Batang Benar. It is my favorite part of the ride. It was shady, veryyy scenic and peaceful. No cars passed by, only motorcycles. No dogs. It was cool and shady, even though we started late (750 am). It was a mostly flat route, no major climbs. In fact, there were no major uphill along the whole route, only 2-3 little rollers that might make your heart beat race a little bit. Nothing major. It was really cool riding with dad. This is my 6th time I think with him and he has improved sooo much. He used to be a really bad roadie. Utter disregard for traffic and cars, not even bother to look back at me and see if I was safe - his own daughter! Even then I still had to remind him to keep to the shoulder of the road as he tended to veer towards the middle of the road.

My dad is an improved cyclist. When we first started he was slow and only fast on flats. That too, would be only for a while. Forget about hills. It was almost shameful to watch him hustle and bustle. I've been too used over him gloating that this old man can beat his own daughter that seeing him choking on my dust seemed... barbaric. But he cycles continuously, during the weekdays he would do a 'sprint repeat' or intervals, just riding at full speed until he tires. He attacks hilly routes sometimes. But those helped. He is now a better cyclist than me - who rides once in a while now. I am proud of him. He's what - 60 years old and still well, roughly fit.

The ride to Bandar Baru Bangi was hot and dusty. Traffic wasn't all bad, none of the cars paid any attention to us. We arrived at my cousin's house more or less on the time we had estimated. She has prepared a sumptuous feast of Nasi Lemak and chicken fritters and iced drinks. What awesomeness.

The way back was even better. It was really hot, and I was dying. We went the shorter way via Bukit Mahkota and there was this one long stretch of an uphill. My dad climbed smoothly while I was too drained to 'fight'. I could see my dad slowly gloating over the fact that he beat his own daughter.

We arrived at 1130 am. And then slept.

2012 Goals

My fitness goals for 2012 are simple:

1) Run continuously, or on and off, or sparingly - it doesn't matter. As long as you still run. 5k per run is enough to lube your joints.

2) Cycle. Because you can and because the hills are alive... with the sound of music.

3) Swim because no matter how slow you are, you can always outlast the speediest swimmer.

I will always do my swim, bike, run. Just not competitively, just not socially. I run on my own these days, at a park 100m from the house in USJ 2. I run 5.5km once a week, twice or thrice on a good week. I still cycle, only on weekdays, with only one person who has sort of became my coach. Sometimes I hate him; he pushes me when I don't feel like being pushed, but after it ends I feel buzzed. We mostly enjoy the conversations about nutrition, sports, workouts, and sometimes personal life. I hardly swim, but when I do it's like I never stopped. My pace is steady and slow, and I usually daydream and daydream until I have done a 2k.

I have been obsessive about a new kind of workout these days - my SS routine. I think I love it because it's so ACCESSIBLE. Running used to be the most accessible sport I knew - you can do it anywhere with minimal stuff - but now SS trumps running. It is essentially the EASIEST, most accessible workout you can ever do - you only need 2 hours max. You don't need the outdoors, you don't even need clothes on.. well, my point is you can do it in the buff and no one knows and you'd still get a fucking good workout.

And I mean it. I'm no stranger to endurance sports. I love a sweat session as much as the next runner. I love the lactic acid burn and the heat in your lungs. I've felt them all too. That's what I meant - you still get it, from the comfort of your home.

I sound like a bad marketing spiel. Or a cult member.

Lately, I have been focusing waaay too much on SS (stretching and strengthening). It's so easy to skip my running or anything outdoors in favor of SS because I sweat the same, feel exhausted the same and don't have to worry about doing the laundry or leaving the house. Also, the workout is really good for Type-A, competitive person like me. It's challenging. It has you using your body weight and twisting and lifting them back and forth. You can't skip a pose and you cannot proceed if you don't nail this one. And have I mentioned that most of the times all I had on was my underwear? Too much info I know! Well, nobody reads this anyway heheh

But the point of having a healthy lifestyle is balance, and balance is what I seek. I still enjoy running, especially after the run. I still love tackling hills on my wheels. I love swimming, or doing karate and rollerblading. I still want to do all that in 2012, probably for the next few years. Harris is also on a sports mode, taking up muay thai and getting obsessed with that too. Between our workouts and work, we hardly have time for each other. So we proceed to be home for dinner, and stay in for a movie night. Sometimes we camp in the living room, making pillow forts (what can I say... we're still in our 2o's, childless). I have started sewing again, making bags, pillowcases, hopefully working on making my own clothes again. I took a creative writing course, just finished it, which was fun and enlightening. So balance is good.

So there you have it, my goal for this year. Oh, aside from mastering the 5 minutes Headstand (without the wall support and with pelvis aligned, of course) I also want to run a couple of races.

2 New Hills

Yesterday we went for a simple ride.

The same route, same hills, only he added 2 new ones. Cycling with my coach/riding buddy is a love and hate thing. I loooove it when it is over or if I was faster and stronger that day, but I hate it because he always make me feel like I wasn't good enough. While climbing a particularly steep hill, I was struggling and he pointed out that we were only going at 7km/h! And to make matters worse, he did not bring any water with him whereas I had to stop and drink a Livita.

We also got chased by dogs. That was a funny moment. I thought I was going to be dead because damn it, my legs did not need the extra speedwork! But luckily the dogs stopped chase after a while.

I came back and did 2 hours of SS workout. And now my arms are supersore. But my legs felt really good during the 2 hour session. I think I need the running and cycling to prepare me for these sessions. I always thought I can do without.

Malakoff Run

I wished the hills didn't have to go down, because I had to walk.

Ran with my dad, went after Subuh, and parked alongside the road. We had about 20 mins to warm up and stuff and I felt so thirsty. I was a bit worried but then I've had workout sessions when I was absolutely parched and survived so it was ok. Left my dad after my time was called, wished him good luck, not without asking him to calm down and stop running if his knees hurt. What can I say, like father like daughter.

I love this route. I know what would come so I know exactly how my pacing should be. Initially I wanted to run at race pace but my knees absolutely won't let me have it. the first hill up was good, and so were the other hills. The killer one was the last steep at the junction. I ran all the way, only shuffling - that's my term for not really walking not really running hahah taknak kalah - downhills. Urgh, I wish I could run.

This race justifies that I am a cyclist not a runner. The hills felt so much easier on wheels. This wasn't the case when I was running. I cycled this route up and felt that running was much more easier because you can control your leg power and your thighs don't get murdered. But now since I cycle up hills so often running uphills felt labored! at least cycling there's a coasting period downhill. Easy on the knees too.

I didn't pace anyone, just went on my way alone. I upped the pace at the last 500m but I knew it was a lost case in terms of timing. Water stations were aplenty, the guys friendly and the race well organized I must say. No MILO!! WHY?

Dad did well, same timing. Well, that's the best we can do with moody knees. I came back and did an hour long stretch, complete with a headstand. WOOT.

Weekend Workshop

This weekend I had fever, and also an amazing workshop.

Have been anticipating this workshop for a month or so. It was led by one of the prominent figures in the world of Strengthening and Stretching, although she hailed from a strong Yoga background. The workshop ran for 2 hours each on Saturday and Sunday. I've been prepping myself for the workshop by practicing some of the poses that I thought she would have on the class, just so I wouldn't have a hard time working on it.

The Saturday class started off with the normal series of poses, all which were too familiar for me yet under her breathing instructions I was struggling. She had asked all of us on our injuries and our rehabilitation goals and silently she worked the class adjusting our poses; opening our hips, chests, torso, etc. For the past few months I have been nursing this sore and tender pain at the fold of my left thigh which now I know to be called as Pectineus Muscle and they tend to flare up during a particularly active week. It is also affecting the nerves at the back of my leg, especially in poses where I have to do a deep squat. In the workshop while I was doing a Fish Pose with a Lotus, she came over and pressed down on my left knee, saying that my left hip is tight. And THAT is the reason behind every single aches and pains of my left leg. In the fight between the knees and hips, the hips will always win and this tightness in my left hip causes the my left knee to rotate unnaturally. Hence, knee pain.

Ever since I've been doing the SS class religiously, I've noticed that all other sports sorta takes the backseat. Previously, I balanced running, swimming and cycling together to create a harmonious effect - swimming for my breathing, running for my stamina and endurance and cycling for strength - but after being hooked to the simple systems of SS I find that I get all three including flexibility. Of course, you can't replace the sheer extremeness of speed workouts of running in this, but you do get very very sweaty, and tired, in SS. If I tried doing the complete one series (which is about 40++ poses), it would take me about 2 hours, and that is minus 10+ poses I couldn't do yet.

Anyway, the reason I was mulling about it is that I've signed up for yet another running event this month. I haven't been running since MPSJ. I do get worried since it is a hilly route, and to think that I've stopped all other forms of exercise. I am not worried about my fitness base; I worry on sustaining the speed I set for the timing I want. If I didn't have any expectations, I wouldn't even bother. I guess it's either to start running or stop having expectations.

Till the next time, or run, or swim or cycle or SS!

Recap

Thursday: 5.5k run. Felt kinda dragging, was really exhausted the whole day but just wanted to get in some kms.

Friday: SS class. As always, rocked it. Loves it. Managed to nail some intensely advanced poses YAY.

Saturday: 1k swim. Could have - would have - done more but needed to to harris up from work.

Sunday: Missed the ride and slept instead. BAD!

Monday: Missed the run and... cleaned the whole house instead. SCORE!

thursday - sunday

Thursday: stretching/strengthening class. Since it was only 3 of us and we were all regulars, the instructor had us do way complex poses that really scared me. One was the forearm stand, and I toppled somewhat ungracefully. That was scary!

Saturday: Gentle bike ride (12k) and a run (3k) - brick session - with harris.

Sunday: Bike ride with hills. 32k, 8 hills.

My mom asked me - are you training for something? and my answer was, "Yes, for my health!"

sunday ride

i took back what I wrote earlier. I DO NOT WANT to get better in cycling. Maybe just enough to keep my cardiovascular system happy.

Yesterday we decided to tackle steep hills. And he was forever trying to 'improve' me when all I wanted was to enjoy spinning and spinning and spinning. He asked me if I wanted to suffer or cheat. I chose for the former. This time around because I was away for a week the hills felt steep. I was slower, and I almost bent forward at the waist from the effort. I stopped for a bottle of livita. Then halfway through the loops, Vico. As usual he did not drink anything. I asked him if he was thirsty and he said - "I did not even break a sweat!" !!! I have stopped feeling embarrassed for myself.

I think I have started to transition from someone 'training' for a race to someone 'exercising' for health. No longer was I pushing myself to the limits, no longer was I challenging myself to break my own record. When he pushed me to cycle faster I got angry at him for forcing me out of this comfort zone. Instead of doing speed drills I loped the neighborhood, feeling relaxed and happy. I stopped doing 50m drills now and just enjoy doing endless relaxing laps, losing out to breaststroke swimmers.

I don't know whether I am happy with this. I like the regular routine of exercising but I wonder if I should mix it up with a bit of some race anxiety just to shake up my routine. But I am just too lazy to register nowadays and I hate the thought of waking up just to line up and gather and then run when I can do that by myself.

I did not sign up for PBIM this year. That is a loss to me, but couldn't find the time and friend to accompany me. Wondering what tiny run I should register into...

Saturday: normal 6k. Went running angry and the run did not even help. First time this happened.

Today's planned workout: pool time.

Leg strength

At the end of my stretching/strengthening session last night, the instructor had us do the child's pose (a yoga pose) and close our eyes to relax. She then said, "Let us ground ourselves from thinking that we are the best just because we have successfully achieved the things that not many could do/achieve."

It was a humbling moment because minutes before I was so chuffed about my flexibility. And that's the great thing about my stretching instructor. Because after you've done triathlons, ran marathons, swam for hours, endured great distances, persevered through pain, sometimes you're more proud than you should be, especially comparing yourselves to other unfit peers. It is a dangerous trap which I think we all fall into.

Another great episode last week was my cycling 'training'. We went to a normal route that usually sees many cyclists. I never liked that route; too many false flats which messed up my pacing. But that seemed to be his favorite route. It has the distance and the hills that presents the path for a good training.

We went through the route light and easy, until we were on the way back. I thought I was off the hook. Then he asked me to pedal faster, and in rhythm, push push push until I go faster. That was how, he said, you gain speed without changing the gears, which many cyclists depend on. He proceeded to make me repeat this for the remaining 3 uphills that had me panting.

Then he saved the best for the last: off the saddle climbing. And we found out that my leg strength is pathetic and my hamstring is under developed. GULP.

And because my leg strength sucked, roused myself early last saturday for a 6k run. I started off realy zippy; too excited to be running again. And I got slower and slower until I reached the 3k mark when things perked up. Then it was kinda smooth sailing. I was glad it was over and also that I did it.

End of September

Last friday went for a spin. same route. I was struggling like crazy going up the first hill. granted it was a tough one but really it seemed easier before. I thought I was tired from a late night so I pushed it until I went up the second hill and I HAD TO STOP near the peak. And guess what, I'd accidentally used the big crank. My riding partner was both baffled and bemused. "How could you NOT realize you're on the big crank?" I didn't. Well, I KNOW I would KNOW, but because I hardly ever used the big crank since the shifter's a bit kooky, I never realized I was on it (my riding partner put it on the big crank to test the shifter before we started). Great. We changed the gears and already it was SO MUCH BETTER.

Went for a dip today. Just to test the lungs. I could still hit the 1k easily, although I do pant a little bit. I actually worked out more thanks to this uncle who was doing an easy breaststroke and we were swimming side by side. I was glad for the push.

Now if I could somehow fit in running tomorrow then it would be a great start.

much needed post

after a looong hiatus. mind you i am not inactive.

last week went for a run at the normal park. test power, they say, just to see how you could measure up to your running self then. god, doing a 6k was an effort and I was so glad to end it. but still it was a good run in an essence that I was struggling and working hard. you've got to start somewhere. and ive always loved the challenge of starting again.

one thing i realized is that my cycling and running SUCK if I didn't swim. I never realized how much i depend on lung power to be somewhat a decent athlete. The reason i could cycle for as long as i did without faltering was that my breathing was controlled and never labored, thanks to all the tormenting 'sets' i created for myself, doing super long strokes and racing nobody in the water.

i vowed to get back to swim... firstly, next wednesday.

went for a spin today with my only riding partner. it was such a great comeback to my weak self but i felt sorry for my bud since he did not even break a sweat. in fact, i made water stops for maybe 5 times and he did not even DRINK at all, all 38km of our ride... with hills. I bet it was like riding with a toddler.

i want to get better.

priorities

i guess there's only so many moments you can have before you have to redefine your focus.

People ask me if it was hard to let go. Before answering, I will always recall back the recent post I wrote about loving the cycling and what it does for me. To be honest, it was harder before the decision, not so after. I would look at all my friend's weekend's escapades with neither longing, envy nor regret. Sometimes I would confide in a friend about the immensity of what I am letting go of, and they would understand, knowing that before all of this, it was a huge part in my life. But we are meant to lose the people/things we love, because how else are we going to know how important they were to us?

exercise will always be a part of my life. but in a different way now.

I end this with one of my favorite quotes from Benjamin Button:

For what it’s worth, it’s never too late, or in my case too early, to be whoever you want to be. There’s no time limit... start whenever you want... you can change or stay the same. There are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. I hope you see things that stop you. I hope you feel things that you never felt before. I hope you meet people with a different point of view. I hope you live a life that you’re proud of and if you find that you’re not, I hope you have the strength to start all over again.

race dilemma

I planned to start my 2011 official race soon with a race I did last year and loved, but as the time comes I find myself making reasons and excuses not to go.

truth to be told, I have enjoyed the slew of continuous exercise without a goal in mind, or without having to pay a single entry fee. I was okay missing out on many other 'key' and 'A' races without a single feeling of regret or remorse. But I had in mind that I want to start 2011 with that specific race. It was short, easy, stress free and enjoyable.

Problem is: it is expensive, requires planning on the logistics and the date clashes with my friend's engagement.

Excuses excuses.

anyway, today was a good day. nearly bailed on the workout but fought the sleepiness and got ready. i had planned a short and simple workout but a friend had another thing in mind. we headed out to a mid distance, meeting no one. it was a good ride with minimal hills.

i am getting stronger. i think.

still can't decide whether to go or not for the event.

Rest in peace

A cyclist friend passed away this morning, hit by a car while on the highway.

when you do these kind of sports, the circle of friend is large. many become people you know of, some people you Hi and Bye with, a few you hit off well. nevertheless, everybody is a friend.

i rode with him on many many saturdays, many many sundays, many many good long distance trips. last week, we chatted while going one uphill. always with his wife and son, a good leader and cyclist.

i didn't see how it happened. he was a good 500m behind me. it was bad, as witnessed by friends who were behind me. we were in shock. for the first time ever, nobody complained about the heat.

i keep remembering him the first time we met. my very first foray into this sport that i clearly love, this sport that have regained the top spot in my heart. he was the ride leader.

thanks for all the times riding together, rest in peace.

It's March

it has been a while and I would like to say that life is not all about the Internet.

I had a good cardio today. When I say good it usually means either I was performing, or I was struggling. This morning, I was really struggling. Have not been exercising for a month or so due to work and personal commitments. I went to Turkmenistan for work last week. Suffice to say when it becomes my home for the next three years I'm going to have to work extra hard to keep fit.

Anyway this morning it was a good strength training workout that really made my legs feel the burn. Headwinds and hills, plus a little bit of rain are always a good combo. It was quite cold though, something I didn't really like. If it's going to be cloudy please make it comfortable, not chilly. There was no sun, which is good for the skin, but for me personally bad training-wise. For the first time in a long while the hills worked me. I felt the burn like a heartache. There were moments where I had to keep myself going. All this makes me better so I was not complaining.

It is really nice to know that this used to be a serious, tough workout for me. But after a slew of really epic distances, this feels like an easy saturday boo-hoo.

Yesterday at the strength training class the instructor worked me good. We focused on the large muscle groups, working specifically the core. I like that my body awareness is improving, and slowly my body is responding. We ended the set with a tough abwork that left me screaming Uncle!

Can't wait for my first official event soon.

180

I always think: if it weren't for my knees, I would be smoking everybody.

On days when I could not go on because of them, I get moments where I think, "why?" And then I realized that this is such a small thing. I think the reason behind this is that maybe God is telling me something. If I didn't have bad knees or shoulders or what not, I would be such a conceited ass. In high school I was a smug athlete. I got annoyed at slower runners. My purpose when running is dropping others behind. I knew I was good, and I think I let it go over my head.

Now my knees and shoulders keep me in check. They allow me to do sports without letting my ego gets the best of me. At anytime I started to excel and thus, smugness sinks in, they get to work. Too many times I had to pull out of runs, rides, tournaments because of my knees.

It sounded like a curse. But I chose to see it as a blessing.

This week was one good example. I did another long distance event this week, and although not the first, or the fastest lady there, I was strong. I kept a nice pace (I think all the years in cross country taught me well in pacing myself), I handled my nutrition well, and I kept it together through all the crazy hills. People commented how good and how strong I was despite poor mileage and lack of training. They mentioned it several times.

I started to get a big head.

The next day, another long distance event. I was all prepped, thinking of all the praises heaped on me when I finally finished it. The pictures they will take, showing me in action, people going, wow nadia is so strong!

My knees acted up. And I had to say no. Because although ego is a big thing, I think experience and the smartness of saying no is better. I've learned my mistakes when I ruined them because of running. Now I exercise caution.

Anyway, I think I will always be a long distance girl. I never cared about the time or speed, although to be honest I would want to have BOTH speed and endurance. But if I had to choose, I'd choose the ability to go long, and enjoy long. This was one of the sweetest long distance thing I had to endure, because it was just me, my thoughts, and wanting to finish. I always want to finish. And I always will.

To having the ability and capability to go long and enjoy long, thank you God, for this gift.

great week

i worked out everyday except for Monday. this on a heavy fever week. why do i only get and give good workouts to myself during uncalled for times? i run better - faster, longer - during ramadhan with all the dehydration. And this week, heavy with fever and stuffy nose and fatigue, I had awesome sessions.

Well, awesome sessions, but my body felt weak. Nevertheless, they recover fast.

Tuesday, I in-line skated. Watching youtube videos of the Longboard Girls with their sick skills spurned me on. I let my hair down, and pretended I'm one of them, blasting up and down the hills, feeling the quads, working. I imagined them quads looking cute, toned and firm and wasn't that a great motivation to push up harder.
What I learned: you can enjoy the exertion if you think about how this will benefit you in the long run.

Wednesday, strength. Didn't break too much of a sweat, but my heart pumped somewhat crazy. I loved this sessions and wished I had more time after work.
What I learned: it is up to you to push yourself. You can always add one more rep and then the next.

Thursday, finally my boyfriend decided to join me for a spin. And that dude wowed me as usual. My turf, my playground, and he whooped my ass climbing up the hills like the bike and him were one and the same. I loved the view of his calves when I was exerting myself along the ride. The night was balmy and humid, and it was the best because I was with the person who mattered most.
What I learned: The same route helps to gauge your fitness, and how each exercise changes according to the day weather, mental state, etc.

Friday, still feeling weak, but strength class still had to go on. This time, I wanted to focus on my upper body strength. And dear lovely instructor, she made us pant and sweat and our arms and upper back shake like a Polaroid picture. great stretching sessions afterwards.
What I learned: Focus and breathing are keys to your knowing your RPE.

Saturday, a dip in the pool. Woke up from a goood recovery sleep, and decided what the hell, let's just get yourself worked out for a while.
What I learned: You can lose yourself in the moment, and the next thing you know, you've exceeded your expectations.

balik kampung jumpa ibu, ayah, kucing!

Saturday PAINFUL cardio

I can't somehow believe that the worst have passed. That I am in my home, all clean and showered, no gunk on my face and body, no grime and sand on my face.

Yesterday, I had the biggest, longest, (can I say torturous?) cardio outing ever. Without prior training. Why did I sign up for this? I kept asking myself, especially during the slow hours with the sun on my back. Why? But I know why, because I love coming home looking back to the worst I have just encountered. Worst is simply a relative term.

The first part I was buzzing. I kept a good pace, easy effort, no pressure on anything. I was enjoying the scenery. Reaching to the first stop I began to feel the cramps building in. I am disappointed and frustrated. Lately I seem to be getting cramps while doing long slow cardio - I never got cramps before. It started during Penang Bridge and now they come naturally like your period cramps. I've seriously got to change the way I prepare my workout.

Refuel.

Started again. Still on a roll, fair pace, albeit the slow build of muscle cramps on my legs. It felt ugly, like resentment or hatred, the kind of feelings you do not want to have but can't help having. The cramps weighed heavy, and I was worried. I rode into the destination town worried. Started to resort to deep heat, massage, stretches, the works. This time around, nothing helped. And I am kilometers away from home.

When we u-turned back, I was suffering. Kept the effort as low as possible while engaging my major muscles. I wondered if the pain was because I had a hard workout the night before. I am 4 hours away from the safety and comfort of my car. The cramps settled, a dead weight on my legs. At the rest stop I succumbed to one, doubling over. somebody sprayed me until I felt like the legs were on fire. No sooner than I started again the cramps attacked.

But I did it. somehow, somewhat, I did it. Major cramps, aches, exhaustion, but I sashayed into our RV place in one piece, shaken, stirred, but accomplished. Cramped perhaps, but still. The last 20% of the journey was all mental. and that mental was the reason why I keep doing this.

I am thankful for this capability. To be alive!

Double Whammy Weekend

I'm still on my two feet, immobile, so the Open water swim was a great chance to reconnect with my swimming and also old friends. Have not seen these guys for some time, and Kash too.

To be honest I wasn't sure I was going to swim. I have stopped swimming 'seriously' and have not done any long distance swimming for some time. Compared to the rest of them I am the weakest swimmer, which goes to show that just because you're younger doesn't really mean you can't be smoked. The last time we did this, I got stuck in the current on the swim back to the shore Ian had to stay with me, which is a bit of a downer as you never want to be slowing anyone down. Also being the last made me panic and I was thoroughly drained when the swim was over.

I thought it was going to be the same thing.

This time around I did ok. I thought my main limiter would be my fitness since I've not been doing any cardio routine. I thought I would be struggling to follow the rest, and that my heart would be pounding, and I would be dying for a breather. But I kept to the same steady pace and routine of sighting that after the first few minutes I calmed down immensely and just, swam. Having Jaja beside me (doing a breaststroke - that was how slow I was with my freestyle) was also a calming point. At least we were both swimming side by side, going towards the same point. The rest has shot off far ahead except for Ian who was basically being a good soul keeping tabs on us.

I always wonder what went on in our heads when we were doing the distance. Be it running, cycling, swimming, most of the times it would be only us and our thoughts keeping us company. I believe this is why individual sports are so therapeutic. your minds just wander off somewhere and let your body auto pilot itself.

I think I have improved, and I can't decide whether it's because I was visibly more relaxed, or because I am just fitter. Strengthwise I still have noodle sticks for arms and maybe I have to surgically implant muscles there. Gary, one of the swimmers, had bulging biceps and I believe the swim was barely an effort for him.

Today what was meant to be a simple 4km of trail run-walk has turned into 11km of getting lost and dehydrated. I felt guilty because it was my idea to go to the Frim woods for some exercise, and my boss was into the idea and hence, all the project team were suckered into going. One guy brought along his pregnant wife.

The first part of the trail - 4km - were done in high spirits, I devised a game where we would sprint when we come to inclines. That got our heart rates up and bodies sweating. The we proceeded to another long trail where I devised a game of tag+pass the baton, in which every runner would run as fast as possible to make it hard for the runner behind him to catch him, and 'pass' the baton. It got us huffing and puffing and then suddenly we found ourselves in the middle of nowhere. We were inside one of the botany gardens and the only way out was over the locked wire fenced gate. In the end, we had to go out via the drain tunnel, and it was a hoot to have our boss hoisted up from the drain. The mountain bikers even snapped pictures of these awkward looking joggers all coming up from the drain by the roadside.

All in all, it was a very tiring 11km Frim tour.

Workout Two

When it comes to sports, I have always been a hopeless romantic.

Ever since I was a kid, more so when I turned to a young adult, I have lost count how many times I dived into a sport (new and old) and thought to myself, "this is it... im in love."

The first few times I started swimming regularly, 2 years back, I remember slicing through the calm blue water and thinking to myself, "whoa, what a wonderful feeling. I love this."

Early mornings enjoying my solo spin along the empty deserted road I went, "ohmigod, I am in love and I won't let go."

In the middle of a super hard dolphin pose, "i... love... this!"

After a kickboxing class, "What a great workout! I love kickboxing!"

In my countless loop at the lake, the birth of many great things in my running, even my injuries - "I could die right now and I am at my happiest."

On and on it happened, be it hiking, surfing, field hockey, badminton and squash (damn... I miss squash).

None of these infatuations have to do with competitions. It was always about pure exercising, bad form, good form, low mileage and all.

Today was no example. I am still trying to pick up to where I left my fitness last - on the dusty shelf of my 'things to continuously do' library - and slowly regain back my exercising routine. It was a good Sunday. Woke up early, treated my parents to a nice breakfast of nasi dagang with ayam merah (the best, seriously) and vacuumed, swept, wiped the house. General cleaning done, suddenly I was in the mood to do a cardio.

So I did. I started out slow, telling myself its ok if I didnt complete the target. Its all about the warm up.

The main set was torturous. I nearly died twice trying to sustain the drills. Recently I am more interested in doing short hard intervals rather than long endurance oriented ones due to my limited time frame (and god only knows how I used to love endurance based workout!). Also, hard short workouts give more or less the same results as those who did long workouts.

Plus, I believe in the power of yoga. When I did yoga quite religiously all other cardio wasn't really hard. I sleep better, I climb up the hills better, I sustain better, you name it, yoga better-fy my athletic performance, even my life.

And right now I'm going to shower, clean the bathroom, do my weekly DIY facial, read a book and just become a lazy ass.