My first interval after the 70.3 race last week. Legs wasn't feel good!
w/u: 4 laps (1.4km per lap) at HR80%
feeling fresh at the beginning, bu cannot hold till the end.
m/s: 3 x 2 laps (8'00" including rest)
did the first and last set. second set only did 1 lap.
♥♪☆♥♪♪☆ Me and I and everythings about myself ☆♪♥♪♪♥☆
Monday, August 22, 2011
Saturday, August 20, 2011
Tuesday, August 16, 2011
Ironman 70.3 Philippines 2011, Camarines Sur
Gigi's return strong to 70.3 with her Personal Best time to cross the Finish line. Story behind after she DNF in 70.3 Taiwan last year
14th August 2011, Sunday at Camarines Sur Philippines
Cobra Ironman 70.3 Philippine Race day
(1.9km Swim + 90km Bike + 21.1km Run)
Finally, i make it, MY RETURN! Have been waited for this day since my loss in 70.3 Taiwan last year (3 flat tyres made to DNF)! My disappointment turn it to motivation, and my patients, my 8 months training paid off!!! Big thanks to my hubby, my parents, coach Kenneth and Nicole, all my friends who supports in FB and twitter! I'm a Fortunate person in the world and i can live my Dreams!
Race day
Wake up in perfect condition at 4:45, 8 hrs good sleep! Walking with pumps, my muesli with Paul's ( bring from HK, avoiding any kind of food during my tapering for the past 2 week) I can feel the air is fresh, a bit cool! Mind is awake and keep telling myself it's your day!
First things I checked my bike, he should be functioning well, without him I couldn't finish a race! As you don't need to rely on anythings "mechanic" from the swim and run, as long as you have healthy body! Make sure my tires pumped up, all the rest is pretty much set in the day before during the check in! Air is cool and I realize a bit shower in the early pacific!
Is more on my own schedule, Charles is next to me, I was waited at the swim check in! Just make sure where is the timing mat which I should cross before my swim start! My wave in 3rd group with the M25-29, M50 and above and all Female age groups! Is getting so excited, HR pumped up lots faster! Not long, gun shooted! I know my race is on my lead now!
The swim consist of 2 parts in the man made lake for wake-boarding (Kenneth must be so enjoying if he is here). I was in a middle of the group start (SHIT! i should listen to Belinda's advice, i should be in the front to flight against the swimmers) I have sprint for 20m to get away the swimmers at the start. It works! I was amazed by the situation when i realized i was not in a pool with trouble swimmers. I take my own rhythm and pace, knowing that its gonna be short for around 550m to reach the first turning point swimming back to complete the first lake. Come out from the lake, we have to run for 100m to reach the second lake to complete my 900m swim. Heard Charlie is cheering for me, but i just could not find him in the crowd. And i know i'm blessed and loved by this person, its REAL! Jumped into the second lake which is much murky and less buoyancy, understand i have to kick harder to get to my swim done. Thanks to the brick sess done no problem as all run into the second swim. Hate some of the silly men which pushes me down with the flying hands over my head. I'm not worry, i told myself, KEEP SWIMMING and you will reach it! Its strange that everytime when i was in a race during the swim, i'll remembered everything told from Kenneth, my coach! "Roll your hips" " straighten your fingers" "Close your finger gaps" " Where is your eyes?" " Faster and faster" " You use your elbow to swim ga (only Chinese know this)? " "Where is your palm?" "Where is your legs? are you handicap?" ahahaaa......All the words from him is clearly voice out during my race. I'm in a very clear mind set and determine role!
Come up from the water at 45mins 51 sec. at my expectation! Stomach with bags of unwanted gas, wish i could have a Coke! Glab my No.322Bike bag run into the changing tent. Pull off my Sonic suit (easy to swim in 1i pcs) and change into 2 pcs (knowing that will be HEAT and HEAT) , socks and bike shoe done. run to my bike. Helmet, sunglasses done. Out to the T1.
The bike consist of 45km one way to Goa and back to complete the course, mostly flat with some short climb and in rough road condition. Not long after exit of the base, it started rain, heavy strong one, the torrential rain:( I keep telling myself i have to finish, cannot make myself DNF again! The storm keep yelling, rains never stop! I knew thats my race, i always met challenge. And those challenge is going to make myself STRONG! I knew it, from the day i born is rain and storm. " Why human being is always being tested in different challenging condition?" I keep asking myself and thinking the answer, and i knew it:) "The tougher the battle the sweeter the victory" i hope this answer would be true! I was all riding alone with many ppls passing me, may be 50.
I know the bike is not my favourite leg but i still need to do it. The ride is not that scenic anymore cover with flooding, soil water fall. The paddy field with lighting, i hope the race organizer don't stop the race despite this situation as i really want to FINISH it! My eyes keep blinking as the rain is hitting strongly all over my head and i wish my contact lens won't wash away! I have slow down few times as i don't want to crash, i have to be careful and make sure my leg can run! Was given some smile on the road by the local line up! I was amazed the children line up along the road, music band with the unit form cheering for us. And i was Laugh OUT loud, the local boy will say "What's your name?" "I love you" "You are beautiful" this made my day!!!! Cannot drink and eat too much! I only take 1 gel, 1 salt tablet, 5 bite of ride shot.
Coming back to T2 with muddy wet look, bike and myself is all washed. When i soon want to dismantle my bike shoe, there have a helicopter just right above me. I have to push against my bike to avoiding any fall with the sudden typhoon. Don't understand what the hell they are doing. Racked my bike, put off my helmet and ready to run my half marathon. Transition time is around 3mins.
The run course was described as "Rice cooker" where we ran a big loop around the paddyfield in a unshaded, partially trail run. I have 1 gel, 1 salt tablet, 1 small bottle of water and 50SPF sun stick with me. The time is around 10:30am, the rain is stopped and the sun started to cook us. Imagin the steam effect on the floor, heat raise up. I wasn't worry about the HEAT though i was reminded everyday from the organizer and the people around me, i was trained under the sun regularly. So, the heat wasn't the worry! I started o pick up my pace very quickly, passing many peoples where they have passed me in the bike. I feel happy in the run and running is always my favorite leg to train. My plan is to run a comfortably pace at the first 10km and start to increasing my pace after 10km mark. Feeling extremely on my plan, running smooth and really focusing on my eye. I didnt look at others things, just run and run. Looking forward to see the water station (1.5km each) as a target, pick up sponge and replenish at each of the station with ice water, replace my little bottle for water. The problems happen! The "water" at the station i replace every 2 station. They are giving me cold bottle where i always train myself with my own water in outdoor temperature. My diaphragm started to squeeze and pain....and i can feel my bronchi started to contract! I was in pain......i can feel my leg can run faster, but the oxygen just not that enough. I tried to slow down in order to maintain a constancy breath with lesser oxygen capacity.
After the 9km mark and enter the rice cooker, where i cannot see any people in the opposite direction. I keep running, never stop though my diaphragm is screaming! I told myself, keep it up with a shorter, frequent foot strike! Remembered one of the ppls said " If it hurts hold it, if it doesn't, make it ;-)" its becoming my motto now! The last 3 km is gonna KILL me, i reached the last water station where the ppls said its only 2KM left (He is wrong, it actually left 4km, the race course is longer). I ran and ran looking forward to see the crowd, but NEVER, NEVER! Legs is HURT and its seems the FINISH is far away for me, i was a bit hopeless....the rain started again and i was in a war end. Passed many peoples at the last 3km, i hold myself, i should flight till the last. Saw a temporary bridge in front of me, my eyes open with hopes again! Run into the crowd and make turn and turns to the last 1km with all banner on both side and i see my FINISH LINE in front of me! I won myself:-) coming back at 6 hours 18 mins (my watch time) I knew i make it!
Well done to my Hero Joey, she won in her age group champion and get the tickets to Kona! aloha:) and my Hero Andy, he knew he could win with his time in any age group, but not his M50-54. A superman appears! And the win of Michal! Kent, Ren and Arthur!
I was amazed by this race in Philippine, the local people there is passionate and willing to help though they know we are from Hong Kong. We cannot just blame on the country by just the accidents. There are always people still have LOVE in all over the world and the criminal is still exist. Like what Janice said " More Love Less Hate Please"
Due to the China Ironman cancel this year, the Kona (30 slots) and Las Vegas (25slots) is allocated to this race. I was hoping the champion and the top finisher will be going for Kona and i may get a roll down a Las Vegas slots. I sit for the roll down session, and it drag me down. I could have my slots, but i decided NOT! I just cannot believe my ears, the organizer said "Who wants the slots please raise up your hands" there are only 16 ppls including me. "Please proceed to the counter and paid for your slots" I was extremely mad! By that time, there have no result is posted and i don't know my position. And i think this will be WRONG if i get my slots if I'm the last at my age group. I just don't think this is right to get the slots without a qualification and without a pride! I must fight for it!
The race is over and my target of this year accomplish:)
14th August 2011, Sunday at Camarines Sur Philippines
Cobra Ironman 70.3 Philippine Race day
(1.9km Swim + 90km Bike + 21.1km Run)
Finally, i make it, MY RETURN! Have been waited for this day since my loss in 70.3 Taiwan last year (3 flat tyres made to DNF)! My disappointment turn it to motivation, and my patients, my 8 months training paid off!!! Big thanks to my hubby, my parents, coach Kenneth and Nicole, all my friends who supports in FB and twitter! I'm a Fortunate person in the world and i can live my Dreams!
Race day
Wake up in perfect condition at 4:45, 8 hrs good sleep! Walking with pumps, my muesli with Paul's ( bring from HK, avoiding any kind of food during my tapering for the past 2 week) I can feel the air is fresh, a bit cool! Mind is awake and keep telling myself it's your day!
First things I checked my bike, he should be functioning well, without him I couldn't finish a race! As you don't need to rely on anythings "mechanic" from the swim and run, as long as you have healthy body! Make sure my tires pumped up, all the rest is pretty much set in the day before during the check in! Air is cool and I realize a bit shower in the early pacific!
Is more on my own schedule, Charles is next to me, I was waited at the swim check in! Just make sure where is the timing mat which I should cross before my swim start! My wave in 3rd group with the M25-29, M50 and above and all Female age groups! Is getting so excited, HR pumped up lots faster! Not long, gun shooted! I know my race is on my lead now!
The swim consist of 2 parts in the man made lake for wake-boarding (Kenneth must be so enjoying if he is here). I was in a middle of the group start (SHIT! i should listen to Belinda's advice, i should be in the front to flight against the swimmers) I have sprint for 20m to get away the swimmers at the start. It works! I was amazed by the situation when i realized i was not in a pool with trouble swimmers. I take my own rhythm and pace, knowing that its gonna be short for around 550m to reach the first turning point swimming back to complete the first lake. Come out from the lake, we have to run for 100m to reach the second lake to complete my 900m swim. Heard Charlie is cheering for me, but i just could not find him in the crowd. And i know i'm blessed and loved by this person, its REAL! Jumped into the second lake which is much murky and less buoyancy, understand i have to kick harder to get to my swim done. Thanks to the brick sess done no problem as all run into the second swim. Hate some of the silly men which pushes me down with the flying hands over my head. I'm not worry, i told myself, KEEP SWIMMING and you will reach it! Its strange that everytime when i was in a race during the swim, i'll remembered everything told from Kenneth, my coach! "Roll your hips" " straighten your fingers" "Close your finger gaps" " Where is your eyes?" " Faster and faster" " You use your elbow to swim ga (only Chinese know this)? " "Where is your palm?" "Where is your legs? are you handicap?" ahahaaa......All the words from him is clearly voice out during my race. I'm in a very clear mind set and determine role!
Come up from the water at 45mins 51 sec. at my expectation! Stomach with bags of unwanted gas, wish i could have a Coke! Glab my No.322Bike bag run into the changing tent. Pull off my Sonic suit (easy to swim in 1i pcs) and change into 2 pcs (knowing that will be HEAT and HEAT) , socks and bike shoe done. run to my bike. Helmet, sunglasses done. Out to the T1.
The bike consist of 45km one way to Goa and back to complete the course, mostly flat with some short climb and in rough road condition. Not long after exit of the base, it started rain, heavy strong one, the torrential rain:( I keep telling myself i have to finish, cannot make myself DNF again! The storm keep yelling, rains never stop! I knew thats my race, i always met challenge. And those challenge is going to make myself STRONG! I knew it, from the day i born is rain and storm. " Why human being is always being tested in different challenging condition?" I keep asking myself and thinking the answer, and i knew it:) "The tougher the battle the sweeter the victory" i hope this answer would be true! I was all riding alone with many ppls passing me, may be 50.
I know the bike is not my favourite leg but i still need to do it. The ride is not that scenic anymore cover with flooding, soil water fall. The paddy field with lighting, i hope the race organizer don't stop the race despite this situation as i really want to FINISH it! My eyes keep blinking as the rain is hitting strongly all over my head and i wish my contact lens won't wash away! I have slow down few times as i don't want to crash, i have to be careful and make sure my leg can run! Was given some smile on the road by the local line up! I was amazed the children line up along the road, music band with the unit form cheering for us. And i was Laugh OUT loud, the local boy will say "What's your name?" "I love you" "You are beautiful" this made my day!!!! Cannot drink and eat too much! I only take 1 gel, 1 salt tablet, 5 bite of ride shot.
Coming back to T2 with muddy wet look, bike and myself is all washed. When i soon want to dismantle my bike shoe, there have a helicopter just right above me. I have to push against my bike to avoiding any fall with the sudden typhoon. Don't understand what the hell they are doing. Racked my bike, put off my helmet and ready to run my half marathon. Transition time is around 3mins.
The run course was described as "Rice cooker" where we ran a big loop around the paddyfield in a unshaded, partially trail run. I have 1 gel, 1 salt tablet, 1 small bottle of water and 50SPF sun stick with me. The time is around 10:30am, the rain is stopped and the sun started to cook us. Imagin the steam effect on the floor, heat raise up. I wasn't worry about the HEAT though i was reminded everyday from the organizer and the people around me, i was trained under the sun regularly. So, the heat wasn't the worry! I started o pick up my pace very quickly, passing many peoples where they have passed me in the bike. I feel happy in the run and running is always my favorite leg to train. My plan is to run a comfortably pace at the first 10km and start to increasing my pace after 10km mark. Feeling extremely on my plan, running smooth and really focusing on my eye. I didnt look at others things, just run and run. Looking forward to see the water station (1.5km each) as a target, pick up sponge and replenish at each of the station with ice water, replace my little bottle for water. The problems happen! The "water" at the station i replace every 2 station. They are giving me cold bottle where i always train myself with my own water in outdoor temperature. My diaphragm started to squeeze and pain....and i can feel my bronchi started to contract! I was in pain......i can feel my leg can run faster, but the oxygen just not that enough. I tried to slow down in order to maintain a constancy breath with lesser oxygen capacity.
After the 9km mark and enter the rice cooker, where i cannot see any people in the opposite direction. I keep running, never stop though my diaphragm is screaming! I told myself, keep it up with a shorter, frequent foot strike! Remembered one of the ppls said " If it hurts hold it, if it doesn't, make it ;-)" its becoming my motto now! The last 3 km is gonna KILL me, i reached the last water station where the ppls said its only 2KM left (He is wrong, it actually left 4km, the race course is longer). I ran and ran looking forward to see the crowd, but NEVER, NEVER! Legs is HURT and its seems the FINISH is far away for me, i was a bit hopeless....the rain started again and i was in a war end. Passed many peoples at the last 3km, i hold myself, i should flight till the last. Saw a temporary bridge in front of me, my eyes open with hopes again! Run into the crowd and make turn and turns to the last 1km with all banner on both side and i see my FINISH LINE in front of me! I won myself:-) coming back at 6 hours 18 mins (my watch time) I knew i make it!
Well done to my Hero Joey, she won in her age group champion and get the tickets to Kona! aloha:) and my Hero Andy, he knew he could win with his time in any age group, but not his M50-54. A superman appears! And the win of Michal! Kent, Ren and Arthur!
I was amazed by this race in Philippine, the local people there is passionate and willing to help though they know we are from Hong Kong. We cannot just blame on the country by just the accidents. There are always people still have LOVE in all over the world and the criminal is still exist. Like what Janice said " More Love Less Hate Please"
Due to the China Ironman cancel this year, the Kona (30 slots) and Las Vegas (25slots) is allocated to this race. I was hoping the champion and the top finisher will be going for Kona and i may get a roll down a Las Vegas slots. I sit for the roll down session, and it drag me down. I could have my slots, but i decided NOT! I just cannot believe my ears, the organizer said "Who wants the slots please raise up your hands" there are only 16 ppls including me. "Please proceed to the counter and paid for your slots" I was extremely mad! By that time, there have no result is posted and i don't know my position. And i think this will be WRONG if i get my slots if I'm the last at my age group. I just don't think this is right to get the slots without a qualification and without a pride! I must fight for it!
The race is over and my target of this year accomplish:)
Friday, August 12, 2011
We are Ready
After 2 weeks of taper, we have reach Friday, our departure date to Camarines Sur for Ironman 70.3 Philippines. It take a long whole day to make ourselves there....2 flights and coach, finally!
So surprises with such band welcoming us at Naga airport! We are so special:)
Look at the flight behind, Charlie is nervous as dead:( The smile prooof we are happy becoz we survive! The landing is abit damage us!
Our little cabana, just right next at the corner in front of the FINISH line. Totally wanna cross it NOW:)
So surprises with such band welcoming us at Naga airport! We are so special:)
Look at the flight behind, Charlie is nervous as dead:( The smile prooof we are happy becoz we survive! The landing is abit damage us!
Our little cabana, just right next at the corner in front of the FINISH line. Totally wanna cross it NOW:)
Wednesday, August 10, 2011
Last Swim Sess before 70.3 Philippine
Ohh! Finally reaches my last tapering week and the race is just right ahead of me! My last pool session, every single cell in my body is beating, and I'm started fucking nervous now! Is it a sign from my body they telling me I'm ready and in a RACE MODE now? I really have no clue!
The warm up wasn't so good as I van feel my rhythm is getting messy and nervous! Surprisingly the first few drill and built up (pair up with Janice) is in excellent speed and I can feel my body is putting effort, last 400m start is so so, at 300 is feeling q effortless and smooth! It ended the section today! ( for coach: I have adjusted the program a bit to combined some speedy work at the beginning)
Hope I can have more time tomorrow for packing, a run session, massage and good sleep before we depart this Friday!
Tine for my dinner now:)
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