Daily Log 29 April 2011

 

MUSINGS AND THOUGHTS

Aim low. Train small.

Aim High. Train big.

Which one gives a better result?

There are 83 days left to the Port Dickson International Triathlon which makes it 12 weeks from today. I will start my 12 weeks Sprint Triathlon training come this monday. I believe the brain is a powerful thing, more powerful than we can ever imagine. If you give it a problem or a challenge it will work on it until it finds a solution. Of course you have to make sure you ask the right question otherwise the answer will just not make sense or even worse, the answer is completely contrary to what you want.


So today I gave it a problem to solve and I’m giving my brain 12 weeks to find the solution. In exactly 12 weeks from tonight it will be the eve of my first sprint triathlon event and in approximately 10 hours time I will begin the race. So today, I simulated the sprint triathlon by doing a brick workout. Though I’ve done brick workouts before, this is the first time I did all three disciplines in a single (well singlish anyway) workout. I went to the pool and swam 1.3km, rushed back home and did a 20km bike ride followed immediately by a 5km run. Though the racing conditions won’t be the same (I think there was a gap of about 40 minutes between my swim and bike workout), it’s close enough. In week 12 I intend to do the same workout and hopefully I will do it at Port Dickson itself (but that’s another story).

Having done the workout, all I have to do is just ask myself (and my brain) what is the solution to me completing the sprint triathlon with the following time:

Swim – 12 minutes
T1 – 3 minutes
Bike – 25 minutes
T2 – 3 minutes
Run – 30 minutes

Total Time – 73 minutes

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Musings and Thoughts / Race Hoohathlon

MUSINGS AND THOUGHTS

Customer service is sometimes a bit of a challenge for all of us. I have to admit. I’m a bit finicky when it comes to customer services. I do expect a certain level of service from people. For the longest time the experience of buying stuff from shops or ordering things on line has been lacklustre so I’ve given up.

I had an extremely wonderful experience this morning which has restored my faith.

I’ve been trying to register for the hoohathlon which is organised by Hooha.asia (more on the actual event later). Last night I logged on to the website and began filling in my details. There was a glitch when I proceeded to the payment page and I couldn’t make payment. It was a bit puzzling as I have registered though Hooha.asia before for the NTV 7 Feel Good Run.

I’m the kind of person who likes to continue doing it until I get through. After 11 attempts over 2 hours I gave up and decided to leave it for the night and try again later.

This morning I received a call from Mr Suren from Hooha.asia apologising for the inconvenience and offering help and support.

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Daily Log 28 April 2011

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RACE

What a great day for me today. I have been waiting for the Port Dickson International Triathlon registration to open and have been patiently browsing the Triathlon Malaysia website every day and today I got to finally register.

I’ve also been thinking of registering for the Adidas King Of The Road Malaysian edition so just to make today memorable I also registered for that.

So 2 registrations in a single day. Not bad eh?
This would make it my 7th and 8th registration this year and there’s plenty more to go.

Yee haa……..


Adidas King Of the Road Malaysian Edition

The Adidas King Of The Road is part of a series of running events held in 5 countries in South East Asia. You get to run a total of 84 km (2 marathons) in 5 countries, Thailand, Singapore, Indonesia, Malaysia and ending in The Phillipines with each leg of the series comprising 16.8km.

What a fantastic concept. Unfortunately I’m only running in the Malaysia leg of the KOTR series (at least for this year). The first run in Thailand is on 15 May 2011 and I don’t think I have time to train for that run (there’s a 10km run in each leg as well but I’ve decided against entering those distances).

But I’ve entered the Malaysian leg of the run which will be held on 2 October 2011. It’ll be the longest distance I’ve entered so far and I’ve got plenty of time to train.

The run will start and finishes at Sunway Pyramid Shopping Mall. We’ll get to run the New Pantai Expressway which is way cool.

If you’re interested in joining go to the KOTR website to register.

Port Dickson International Triathlon

This is the one I’ve been waiting for. My first triathlon. The PD triathlon is held between 23 – 24 July 2011 and comprises of a kids triathlon, a sprint and an Olympic Distance triathlon.

I am entered in the Sprint Traithlon Category held on 23 July 2011.

Sprint Triathlons comprises of a 750m swim, a 20km bike leg and ends with a 5km run. The Olympic Distance is twice the distance of the Sprint.

With this I can now officially state that I am now training for a triathlon. Woo hoo.

I feel so alive………

Daily Log 27 April 2011

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TRAINING TIP

You ever get the feeling that once in awhile everything just seems to click together? It felt like that with my running today. I am entering a new phase of my training. All my workouts in the last 6 months has been focussed on building mileage in all the 3 triathlon disciplines. This is often referred to as the Base Phase. Often the Base Phase is not as long as what I went through and the reason is that I’ve been focussing on losing weight. Hence I preferred my workouts to be slow (i.e. between 65% – 80% MHR) so that I would burn more fat. Another reason is that I have not been doing any real exercise in about 10 years or so. I didn’t want to shock my body that much. Besides, training should focus on either one of two objectives, weight or power and these 2 objectives shouldn’t be mixed.

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Daily Log 26 April 2011

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MUSINGS AND THOUGHTS

Who are the masters in your life and do you resent them. I wrote earlier about the principles of Mastery which lays down some sound principles for personal growth. There are 4 major steps and 2 key principles and I’ve been thinking about them a lot lately.

One of the major points relates to masters in our lives,

‘Another step on the path to mastery is the removal of resentment toward masters. Develop compassion for yourself so that you can be in the presence of masters and grow from the experience. Rather than comparing yourself and resenting people who have mastery, remain open and receptive; let the experience be like the planting of a seed within you that, with nourishment, will grow into your own individual mastery’.


This is one of the least understood principles in Stewart Emery’s powerful piece. Who are masters? As I look back in my own journey over the last few years there has been occasions when certain individuals would push me to the brink. It was extremely uncomfortable for me to go through it and often times some resentment would creep in and I begin to wish they would leave me alone even though they are simply asking more out of me.

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>Weekly Log 18 – 24 April 2011

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Photo by Johan Sopiee

MUSINGS AND THOUGHTS
I’m watching a recording of the 2011 Boston Marathon as I write this and Kenya’s Geoffrey Mutai is about to run his last mile. What an amazing runner. I know he’s about to run the fastest marathon recorded with a time of 2 hours 3 mins 2 secs. If I were in the same race I would just be finishing 17km. I am that slow.
The woman’s race is no joke either as Caroline Kilel, also from Kenya, won with a time of 2 hours 22 mins 36 secs who won by 2 secs, beating American Desiree Davila, in an incredibly exciting sprint at the end.

I am of course deeply inspired by all this world class running and I am resisting any attempt to get out and run, due to the fact that this is my rest day and my left ankle is currently in the workshop. No high impact workouts on the legs until at least the end of the week where I’ll start running again.

MOTIVATION AND INSPIRATION

This week has been a stressful week for me. It’s as if my spirit has been slightly broken and if you look at my daily lods this week, they have been less than inspiring. This week will be a better week I hope. We all have bad days (and sometimes bad weeks or even bad months). Pay attention to your mood. It’s trying to tell you something.

Me?

I have to stop pleasing people and start being me and at the end of the day, that’s what counts.

WEEKLY LOG
This is how the week went:
Monday Swim
Tuesday Bike
Thursday Core and Swim
Friday Brick Bike and Swim
Saturday Swim
Sunday Cross Train
SWIM
I had my final swimming lesson on saturday. It’s amazing what 4 lessons has done to my technique. I remember when had my first lesson and shot this video.
I will get some new video footage of how my swim stroke is now. Just take my word for it. It as changed a lot. Now that my freestyle is relatively under control as far an endurance is concerned, I can now start on building some pace. As I wrote that day, my swim coach expects me to be able to swim 750m in 12 minutes which is about twice as fast as I am swimming now. Can I do it? He seems to think so which means I should too.
BIKE
My bike is kinda in the grey area at the moment. I have no real clue as to how I’m doing. I know that I should be going out for long rides nowadays but it’s one of those things I hesitate to do. So this weekend I have to go out and pedal on the road.
RUN
I didn’t run that much this week as I wanted to take a rest from running for a few days. Unfortunately as you can see that plan didn’t go well.
INJURY PREVENTION
I have 2 slight injuries that I am nursing. My left shoulder and left ankle. What’s up with my left side eh?
Anyway, they feel better now but I’ve decided to give my legs the week off as far as running is concerned. I can focus on swimming, biking as well as cross train and core conditioning. Just because I’m taking a break from running doesn’t mean I can continue training. There’s plenty of other things to do.
When you feel a ‘new’ pain however slight, it’s usually an indication that something is wrong and it’s time to correct that something. If ignored, these are the pain that has the potential to turn into a full blown injury.
Let’s see how my legs feel in the next few days.
About Reza Ali

Reza Ali Reactivated tells of the journey of Reza Ali as he embarks on transforming himself from a 120kg (35kg overweight) 46 inch waist unhealthy and unfit person to someone who can compete in a triathlon. Don’t be afraid to dream. Take action. Correct your mistakes. Learn from failures. Bit by bit, you will get closer to your dream.

If I Can Do It, So Can You…..

Come and support Reza by joining the Reza Ali Reactivated Fan Page on Facebook

Daily Log 24 April 2011

MUSINGS AND THOUGHTS

Ever had a bad day or even a miserable one? I’ve been having a bad week this week and it’s not a great feeling.

One of the most profound concept I have ever come across comes from Brian Tracy’s Change Your Thinking Change Your Life.  The book contains a lot of sound principles and the one that impacted me most is the concept of Self Ideal versus Self Image.

We go to movies and root for the hero and sometimes we fantasize and idealise that we are the heroes we are rooting for. Growing up, I used to daydream that I was the Jedi Knight destined to save the galaxy or the archeologist adventurer off to far away lands in my hat and bull whip or even the underdog boxing hopeful having to fight against all odds. It makes me feel good to become the hero, even if it is only in my mind.

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Daily Log 23 April 2011

MUSINGS AND THOUGHTS

Today is a really bad day as far as my emotions are concerned. I’ve had a sort of upheaval in the last 24 hours and have felt really let down by people around me. I suppose it is the time for that. I’ve been on a high over the last 6 months so perhaps it’s only natural to go through these periods.

Admittedly, some doubts have begun to creep into my thoughts. I think it was brought about by my 5.5km timing at the Energizer Night Race. I’m not improving on my time at all and it’s stagnant at about 8-9 mins per km. I know I have to acknowledge that I am still carrying a lot of excess weight and that my times would naturally get faster as I lose my weight. It still doesn’t leave me with much confidence.

We all go through doubts sometimes. What do we do about them?

Well, the first thing I do when I have doubts is to acknowledge the doubts (writing this bog is part of acknowledging doubts as I do write whatever comes to my mind when I write my Musings and Thoughts). Ignoring the doubts is probably the worse thing we can do.

Once the doubts are acknowledged, then we can go about dismantling the doubts bit by bit. For me, a major cause of the doubts is my own unhappiness regarding what has transpired over the last few days. I know I have to address those disappointments someday. That’s another story.

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Daily Log 22 April 2011

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MUSINGS AND THOUGHTS

Do you sometimes feel like you’re misunderstood? I get that feeling a lot. I like to think of myself as a man of principle. There are certain principles and values that I hold dearly to. I wrote briefly about one them (mastery) a few days ago. I apply these principles ruthlessly in my life and I reckon it’s one of the reason why I have been able to achieve the success that I have been achieving. I insist on it in my life as well as within my own sphere of influence. Because of this, I do make people uncomfortable around me.


One of the things I have to learn is to let go. At the end of the day, people will want to live in a way that they feel bests suits them. Even if I think otherwise, I should bite my tongue until asked. It’s tough though and I have to continuously learn it.

BIKE

I went on the bike today. The last time I biked was on tuesday so I had to start slowly. I went through the usual stuff in my head about stopping and quitting the bike workout but once I got through it, I just pedaled on quietly while watching American Idol on telly. I felt a bit sluggish today and couldn’t generate the speed that was generating the last 2 weeks.

Phase 1 Warm up 15 minutes
Phase 2 Hard 20km
Phase 3 Warm down 15 minutes
The POLAR data as follows:
(during Phase 2)
Average Heart Rate 62% MHR
Average pace 1.48 min per km
Average Cadence 66
Distance covered 20.01 km (total- 27.86 km)
Calories 536 kcal
Time 35 min 58 sec (total time 66 minutes)
Very slow indeed. My cadence is usually in the high 70s or low 80s. it was tough for me to reach 70 today.
Maybe it’s because I’ve been having a bad day.
SWIM
I’m preparing for my swim lesson tomorrow so I spent some more time in the pool tonight. Like last nights swim, I barely did any drills tonight, focussing instead on getting the laps in. I swat 16 laps today which is equivalent to 1.6 km.
My POLAR data as follows:

Time 50 minutes
Average heart rate 58% MHR
Calories 614 kcal

Anyway, not much else to write about especially in the mood I’m in.

Nuff said..

Daily Log 21 April 2011

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CORE WORKOUTS

I wrote in yesterday’s dailies that I am starting strength and power training. I wanted to ease myself into it so that I don’t injure myself. These kinds of training has to be done carefully especially when not done for a long time.  Over the next few weeks I will try different kinds of workouts using bodyweight, a gym ball and other paraphernalia.

This morning I tried out Jillian Michaels (of Biggest Loser fame) Shred Workout which I bought on video. I had tried it our many moons ago and it was tough then so I stopped. I did the first level workout and though my cardio has improved tremendously since I last tried it out (about 4 months ago) the strength workout was very challenging (even at Level 1).

After 30 minutes I had burnt 303 kcal at an average of 67% MHR. Not too bad. I plan to do this every morning when I wake up for the next few days to see how my body handles it.

Later on in the day I bought some stretch cord and a book, The Complete Idiot’s Guide to Core Conditioning. Whenever I start or learn something new I always turn to either The Complete Idiot Series or the Dummies Series. They usually provide a good base of knowledge to start with and once I get an understanding of the base then I can go for more specific material.

Anyway, I spent the afternoon doing another half an hour workouts with the stability ball as well as the stretch cords. I ant to get a feel for the workouts and discover what I like or don’t like. It doesn’t necessarily mean that I will only do the ones I like but at least I have an idea of what’s going to happen.

SWIM

I spent over an hour in the swimming pool tonight. My previous outings in the pool have consisted of mostly drills of all sorts of kind. Tonight I wanted to give the drills a break and just focus on swimming. I  swam a total of 30 laps (50m per lap) trying to get a feel for continuous swimming (well maybe not continuously continuous- I did take a 20 second breather here and there). By not doing drills I can focus on really getting a feel for my swim stroke and just allow myself to swim without much thought to technique. Interestingly enough, it felt very calm and relaxing especially in the final 10 laps when Ireally let my thoughts go. I counted my strokes and find myself completing a 50m lap in 54 strokes (it used to be about 70 strokes when I first started).

As a result of the much reduced number os strokes, my calorie burn for swimming is reducing quite dramatically. I used to burn about 100 calories in an hour. In tonight’s swim I burnt about 700 cal in just over 70 minutes. Though I’m quite happy that my swimming is getting efficient, I am a bit stressed that I’m using less energy (and hence less body fat) as it makes losing weight a tad more difficult.

my POLAR data for tonight’s swim:

Time 73 minutes
Average heart rate 64% MHR
Calories 708 kcal
I’m going to ease up a bit on the running this week, preferring instead to swim or cycle. Tomorrow will be core workout, some cycling and some swimming.
Enuff said.