Daily Log 20 May 2011 – When you feel that you may be caving in under pressure, remember what your goal is




Yesterday I wrote about the idea of quitting after an extremely bad swimming session. I’ve had some time to think about it and have had some revelations. I am training for my first triathlon which will be held on the 23 July 2011, a little over 60 days from today.

For all intent and purposes I have come very far indeed since I made the decision to embark on this journey nearly 6 months ago.

I’ve learnt to run and have turned myself from a couch potato )who couldn’t run for even a few hundred metres) into someone who runs a minimum of 5 km on a slow day and 10km on an average day. I’ve even run the equivalent of a half marathon (albeit quite slowly).

Although I already knew how to ride a bicycle, I have cycled for nearly 20 years and now I do workouts for an hour on the bike 3 times a week.

Read moreDaily Log 20 May 2011 – When you feel that you may be caving in under pressure, remember what your goal is

Daily Log 11 May 2011




One of the most important component of preparing for any sports (or for that matter any activity, sports or non-sports) is to have a training plan. Training plans helps me keep myself focussed on what I need to do to prepare for a race. I’ve read a lot of books and there’s also a lot of training plans out there on the web. So far, my own training plan is a bit haphazard as I used to focus a lot on losing weight and building my aerobic base. So the plan was very simple. Swim, cycle and run at a low intensity (65%-80% MHR) and do it for about an hour or so.

About 3 weeks ago I transitioned to building pace and power in order to get faster times. This is a completely different type of training and involves more interval work and sometimes goes up to 80%-90% MHR in terms of intensity. The downside to this is that the workouts are much shorter and I do tend to get worried that I’m not achieving much.

Read moreDaily Log 11 May 2011

Daily Log 7 May 2011



The 10km Larian Boma 2011 will start in a little over 8 hours. Flag off for the race is 7:30 which means we need to be there at about 7 which means leaving home at about 6:30 which means waking up at 5:45. Sleeping has always been a problem for me. I have problems sleeping the night before all of the events I have entered so far (except for the 2011 Energizer Night Race which obviously was held at night). It was the case for the FT Day 2011 run as well as the 2011 World Kidney Run.

So tonight I’m going to do some visualisation before I go to sleep (not too late) and hopefully I’ll be able to get at least 6 hours sleep before I have to get up. It’s most likely though that I will not sleep as intended so I have to find another strategy (and I have to find it quick).

I have never ran a 10km event before so tomorrow will be a significant milestone for me. I have surveyed the route for tomorrow’s run and apart for a 500m steep(ish) incline at the beginning and a climb up the highway flyover, the route is pretty much flat all the way which is extremely good news for me.

Read moreDaily Log 7 May 2011

Daily Log 24 April 2011


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.

Read moreDaily Log 24 April 2011

Daily Log 20 April 2011



I wrote in yesterday’s Daily Log that I had a talk to give today. I’m happy to write that after an agonising night of thinking and thinking of what to say, I managed to deliver quite a good sharing. I did share about my journey in getting ship-shape to compete in a triathlon and some of the principles I use. When I first attended the Money And You Programme in 2004, I was introduced to a concept called ‘MASTERY’ which lays down the foundation and principles of personal growth. I reproduced the MASTERY write up below:

MASTERY in one’s career and consciousness growth simply requires that we constantly produce results beyond and out of the ordinary. Mastery is a product of consistently going beyond our limits. For most people, it starts with technical excellence in a chosen field and a commitment to that excellence. If you are willing to commit yourself to excellence, to surround yourself with things that represent this and miracles, your life will change. (When we speak of miracles, we speak of events or experiences in the real world, which are beyond the ordinary).

Read moreDaily Log 20 April 2011

Daily Log 15 April 2011

Energizer Night Race

OK. Tomorrow is my 3rd race of the year- The Energizer Night Race 2011. The first was the FT Day 2011 7km Run followed by the 5km 2011 World Kidney Run, both in March. Both of these races started in the middle of KL at Dataran Merdeka. The Energizer Night Race is held at the Sepang International Circuit, the venue for Malaysia’s Formula 1 race. The track is exactly 5.5km long and the race I’ve entered is the single lap 5.5km fun run.

I am going to be racer Z1841 – REZA ALI.

Woo hoo and yee haa.

Read moreDaily Log 15 April 2011

Daily Log 9 April 2011 – Bike and cross training


Photo by Johan Sopiee


This is my third day of cycling this week and today I tried something different. I had focussed on keeping a high cadence during the sessions on wednesday. On friday’s session I had written that maybe cycling at a higher gear will enabled me to go faster. I had managed to cycle about 13km for both these sessions. In today’s session I decided not to focus to much on my cadence and focus on technique whilst pedaling at a higher gear. Sure enough I went farther in 40 minutes than I did previously. 

Daily Log 16 March 2011 – Elliptical trainer

> Ever since my revelation about training slow to run faster all the workouts I do has a whole new meaning for me. I didn’t want to push myself too hard today as I have already done one medium hard workout on my run this morning. Tonight is cross training night so I hopped on my …

Read moreDaily Log 16 March 2011 – Elliptical trainer

Pre race jitters – FT Day 2011 7km run


My tshirt for the race. Introducing race number C155- Reza Ali

It’s finally here. My first running event – the FT Day 7km Run. I’m doing a very, very, very light workout on my elliptical trainer just to get my limbs lose. I have to admit, I have severe pre race jitters. All sorts of thoughts are going through my mind.

What I usually with these negative self talk is to write them down on post it notes. As I’m doing my workout I will write down any thoughts that comes through my mind as post it on the wall. I find that expressing it in this way helps me get it out of my mind. A lot of people try to ignore the self talk. I think that’s the wrong strategy. If you ignore the self talk, it’ll just get louder.

These are some of the things I wrote…

Read morePre race jitters – FT Day 2011 7km run

Daily Log 9 March 2011- Elliptical Trainer

> Today is cross train day. This is the time when I would get on my eliptical trainer for some 65% MHR low effort and low impact exercise. Today I did a simple 30 minutes workout on the elliptical trainer. I have to reduce my workout considerably in the next few days in preparation for …

Read moreDaily Log 9 March 2011- Elliptical Trainer