these workouts sounded so good on magazine...

Many of us have read about speedwork and how it can help us improve our running form and timings.

Tuesday's sessions are speed workouts to prepare all of you to run 5km faster and more efficently. Of course the sessions also stress your muscles to work harder without breaking down and push your body to use more oxygen with the increased stress.

The usual sets are 5x 800m with the first and last set slower but the middle 3 sets at ideal 2.4km pace. Total mileage, including warm up etc is about 5km.

Most of you should feel that the workouts are hard while you are at it but you recover quite fast from it once you stop. It should also not be draining that you cannot function at your full capacity after that.

It is hard workout but it will deliever what magazines and books promised; speed and efficiency. It is not for the.. 'remember remember the 5th of march...' event although i do feel that i needed to express my love in some tangible ways after the feasting.

Hang in there!

Thank you for a wonderful birthday surprise!

Chef Lim and company almost outdid the present they gave me last year; ironman entry fees. This year they made my other fantasy come true- my very own BBQ (with only the most wonderful food and lovingly cooked by Chef Lim) in one of the prettiest park in Singapore. I enjoyed the company of my close friends (whom Allan invited secretly), my clients (my very good friends now!)and my TP team (past and present) in the beautiful sunset.

Thanks to Allan, Dixie and Wee San for cooking since 745am, for Eric and Pat for coming early to help set-up, SY, Merv, SM for being there, Wan for being the thick of all the conspiracy and my TP team to have come all the way from the East...
hope i have not missed out anyone.

Thanks again for being there to help me usher in my 37th year of existence into this world. you have made a difference in my life and i hope i have in some small ways for you too.

And thank God for being my Father, teacher, helper and friend, without whom life would be meaningless and purposeless.