Triathlete at work: 2011

Sunday, November 20, 2011

Calorie Binge

Look at how I indulged in a Sunday binge:

- 1 Banana before swim
- Beehoon after swim
- Lunch with chicken, vegetable, rice, and fruits
- 2 Chicken pau for late snack
- 1 Banana for early dinner.
- Wendys spicy chicken with frosty for dinner.

Saturday, November 19, 2011

Accident

Accidents are inevitable during training. Today my wife had one. She missed a fallen tree on a wide open road and ram straight through. The impact led her to lose control of her bike and crash landed on her right side.

She ended with bruises on her knee.

The bike suffered minor damage with only the front right brake twisted. See the photo. Glad there were no cars nor trucks passing by. Else...

Bruised ego is harder to heal than a bruised knee:)

Friday, November 18, 2011

More investment

Today I had the chance to purchase more triathlon/bike stuff yet again.

1. For my wife - race belt ($19)
2. For me - Tri Gear Pouch bag ($26)
3. For me - spare 650 tire ($7)

This is ensuring the expense (or investment) is tracked.

Monday, November 14, 2011

Discipline - article pullled from the web

Scripture says: He that hath no rule over his own spirit is like a city that is broken down, and without walls. PROVERBS 25:28

Discipline Thyself

1. A branch of knowledge or learning (Christianity)
2. Strict control to enforce obedience (controlling flesh to do God's will)
3. Temperance/self-control and orderly conduct (results of discipline)
4. Acceptance of and submission to authority and control (to God and others)

We oftentimes think of discipline as punishment--but it is much more. Did you know that the words "disciple" and "discipline" are based on the same root word which means to learn? As disciples of Jesus Christ we must disciplined. It is imperative that we be:

Disciplined in making a conscious decision to love the Lord everyday
Disciplined in making a conscious decision to love our neighbor everyday
Disciplined in making sure we read the Bible everyday
Disciplined in listening and obeying the Holy Ghost's prompting/unction
Disciplined in making sure we obey God's statutes and commands everyday
Disciplined to resist sin every second
Disciplined in praying for others and self
Disciplined in using our spiritual gifts
Disciplined in serving Christ in our ministries
Disciplined in regular fasting
In order to become a strong, adult Christian, well hedged in and protected, you must exercise discipline in these areas. Otherwise, a lukewarm Christian life results and all the guilty feelings that come with willful disobedience.

Our theme verse for this discussion is Proverbs 25:28,(He that hath no rule over his own spirit is like a city that is broken down, and without walls.)

This scripture should be a wake up call for the disobedient. In the old days, a fortified city had big, thick stone walls around it to protect it. In the absence of these walls, invaders could come and go, at will, ravishing the city and its inhabitants. When a person has no discipline they are like that city with no walls. There is no protection so Satan, Beelzebub, and all other manner of foul spirit can invade your life and do as they please. (Remember when Jesus called Peter "Satan" in Matthew?) No wonder so many Christians are walking around defeated. They have exercised no discipline to know God and resist sin. As a result, they are a broken down city.

People oftentimes want a quick fix to their spiritual powerlessness. I've got it--read the Bible, obey the Bible, seek God's face. Once you get into it, it is not long before you begin to see the Lord move.

I hear Christians talking about needing some therapy for sin. This is one of the most ridiculous concepts I've heard. You don't need no therapy, you need forgiveness and discipline over yourself to seek Jesus and stop sinning. If your problem is overeating, say no to the chow and go pray. I had a problem with watching too many animal shows on television, so I stopped watching television and to this day, I rarely turn it on. Paul said some good stuff about disciplining/controlling yourself:

All things are lawful unto me, but all things are not expedient: all things are lawful for me, but I will not be brought under the power of any. (I Corinthians 6:12)

Did you see it? He said, "I will not be brought under the power of any." You too can say it out loud right now. I will not be brought under the power of television. I will not be brought under the power of work. I will not be brought under the power of sin. I WILL be brought under the power of God. In Jesus' name, Amen. Paul also said:

But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway. (I Corinthians 9:27)

Your inner man should dictate what the outer man is going to do as you are guided by the Holy Ghost. You have a part to play in your relationship with God. If you love Him, you will read His Word and obey it. He's not asking you to do anything grievous like cut your hand off! The scriptures say that it is your reasonable service to get to know Him through service and obedience.

Discipline Your Flesh

Paul said in I Corinthians 9:27, we've got to keep under our bodies by discipline. Let's look at the specific sin of adultery.

How and why do Christians get involved in adultery? Because they do not discipline themselves to say "Yes!" to God everyday.

There come days when they say, "I don't need you today, Lord. I can handle this." Notice I said, "days." Christians don't just jump into an adulterous relationship. There are early warning signs from the Spirit of God and they ignore them. Think about David looking at Bathsheba bathing in the moonlight.

He knew he shouldn't have been watching her but he continued. In the end, he got her pregnant, killed her husband and the child died too. Not only that, but the sword never left his household.

How would you respond in the following situation:

You are alone in the church library selecting a book. Someone of the opposite gender walks in and makes a remark that you look nice. It doesn't seem like a run-of-the-mill compliment and you are a little taken aback. What would you do?

a. say "thank-you" and leave it at that
b. say nothing
c. tell your spouse what happened

The answer should be an overwhelming C. When you don't tell somebody about this seemingly harmless incident, you can hide it in your mind and roll it around later. Then it's like you and that person have a secret. Tell your spouse so the two of you can watch and pray together. Even though it wasn't your fault, I believe the following verse applies because it points to accountability:

Confess your faults one to another (James 5:16)

Trust me, the above incident is not far-fetched. The Lord showed me that close interaction with people of the opposite sex (other than your spouse, of course) should be minimal. Titus 2:3-4 says that the elder women are to teach the younger women. I Timothy 5:2 says men are to treat the older women as mothers and the younger women as sisters with all purity.

Victory over the flesh comes by walking in the Spirit which requires that you discipline yourself to hear and do the Word of God, the Bible.

...Walk in the Spirit, and ye shall not fulfill the lust of the flesh. (Galatians 5:16)

Are You a Teacher?

Thou therefore which teachest another, teachest thou not thyself? (Romans 2:21a)

If you are a teacher, you have an even greater responsibility to discipline yourself. How can you teach something that you do not know personally? Jesus said that the Pharisees be blind leaders of the blind and that when the blind lead the blind, both shall fall into the ditch. Don't take your students down with you. Discipline yourself. (This applies to any kind of teaching formal or informal)

When I first began teaching Sunday school, the above verse repeatedly went through my mind and galvanized me into action. Beloved, how can a person teach a Sunday school class when they have no clue about the Bible? How can they testify of God's goodness when they don't know nothing about it because they won't seek Him? How can a person go to church and say, "Amen" when they don't know enough about the Bible to agree or disagree?

You Have a Will
If you have a Bible sitting in your home on the coffee table, don't ask God to make you read the Bible. Just pick it up and read it. Now, if you want to ask God to give you increased desire to read, that's alright, but don't ask Him to make you read--that won't cut it. You've got to make the decision to read. I know that sometimes you're tired or your favorite t.v. show is on, but...

If you won't read the Word, you won't grow and bear the fruit you should. And when you stand before the judgment seat of Christ to give account of what you've done as a Christian, you'll be ashamed because you did practically nothing. This is shameful especially considering what the Righteous One did for you.

Examine Your Life Daily

When you see yourself slipping, get back on track--fast! One day as I pitty-pattled around the house, I found an old secular CD that I used to enjoy. I said, "Why not?" and played it snapping my fingers to the tune. I knew I shouldn't have listened to it, but I overrode what the Lord said. Two days passed and God made me realize that I hadn't read, or I hardly read, my Bible. That CD is in a garbage dump somewhere. It shouldn't have taken two days for me to wake up. When God tells you something ain't right, don't override what He is saying to you, make haste to make amends.

Be a Strong City, Built Up and Fortified

Don't live a spiritually powerless life. God can do for you what He did for His people of old. James said:

Elias [Elijah] was a man subject to like passions as we are...(James 5:17)

Yet that man, Elijah, was mighty in deed by God's grace. He submitted himself to the Lord. You were made to be a strong spiritual city too. Read about the mighty men and women of God. They were mighty because they believed God and did what He said. It is no different today. Believe God and do what He says and you too will be what God created you to be. Built up and rooted in His Son Jesus Christ.

Let's stop blubbering about our problems and become examples to other believers and the world of charity, peace, and spiritual might. Christ overcame this old world and He said that you are an overcomer because of what He did.

This last section is taken practically verbatim from a course that my husband and I taught to Awana. leaders on how to have effective club discipline. This section is rather choppy because it is part of a handout. Much of the explanation was verbal; however, I believe that you may be able to glean some tips from it. The last two portions are designed specifically for people that work with children.

We felt compelled to teach this course. I'll leave it at that.

Other Important Reasons for Teaching Discipline
So that they won't be castaways, salt without savour:

I Corinthians 9:27, But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway.

So that they won't bring reproach on the name of Christ: Romans 2:24, For the name of God is blasphemed among the Gentiles through you, as it is written.

To protect them from the enemy. Proverbs 25:28, He that hath no rule over his own spirit is like a city that is broken down, and without walls.

They'll know what it means to submit to God and authority.

Hebrews 13:17, Obey them that have the rule over you, and submit yourselves: for they watch for your souls, as they that must give account, that they may do it with joy, and not with grief: for that is unprofitable for you.

1 Peter 2:13, Submit yourselves to every ordinance of man for the Lord's sake...

1 Peter 5:5, Likewise, ye younger, submit yourselves unto the elder. Yea, all of you be subject one to another, and be clothed with humility: for God resisteth the proud, and giveth grace to the humble.

So they will live victoriously. Job 36:10-12, He openeth also their ear to discipline, and commandeth that they return from iniquity. If they obey and serve him, they shall spend their days in prosperity, and their years in pleasures. But if they obey not, they shall perish by the sword, and they shall die without knowledge.

So that kids that want to learn will not be distracted by trouble makers. I've seen a child being convicted by the Holy Spirit, when two children began to talk. When you allow trouble makers to continue, you are PUNISHING the kids that want to learn.

To prepare them times of testing and suffering. When we know the presence of God through discipline in calm times, we find it easier to exercise discipline and know His presence in difficult times.
Leader Discipline
Thou therefore which teachest another, teachest thou not thyself?

Romans 2:21a

-Love God supremely and submit to Him (not the television).
-Love your neighbor as yourself.
-Read the Bible and obey it.
-Pray.
-Fast.
-Be filled with the Spirit and walk in the Spirit.
-Recognize the spiritual battle going on and pray for the ministry.
-Be excited about Jesus Who hath given us the victory.

Techniques for Maintaining Club Control
-Start off your talk with prayer to quiet their hearts. Don't begin prayer until all are quiet.
-Accept nothing short of complete quiet when you are speaking.
-Explain truths on the children's level.
-Allow children to participate in your talk e.g., ask questions, read Bible/workbook, breakout groups for appropriate activities.
-Allow kids to talk as they go to game time.
-Use 5-count sparingly (we use it almost exclusively for game time).
-Administer penalty promptly.
-Show no partiality in correction.
-Be a good example. Leaders should not talk when there is a presentation (counsel/prep/prime time) going on.
-Be prompt and prepared (even if you're late, still expect order).
-When your young people are going to be under the leadership of someone from another church, let them know that good behavior is expected.
-Recognize that your end goal is to teach the children, not to be their peer.

Corrective Measures

These are progressive:

1. Give a stern look instead of interrupting the class. (in a disciplined club, this is the beginning and end of corrective measures.)
2. Separate the two that are talking.
3. Make the offender sit next to you.
4. Deny offender game time. Let him sit and watch.
5. Take the child home and have them explain to their parents why they were brought home early.
6. One week suspension from club.
7. As a last resort, ask offender not to return.

Friday, November 11, 2011

Investment

These are the purchases we have made since starting the triathlon lifestyle March of 2010. On hindsight, it is true that triathlon is the next golf. Look at the gear prices.

SWIM : 111
BIKE : 2,206
RUN : 413
ALL : 773

For MY WIFE, heres the summary:
SWIM : 0
BIKE : 1,499
RUN : 150
ALL : 0

Wednesday, November 9, 2011

2012 is HERE!

Registered for 2012:

For Me:
=====
1Q2012 - Aquathlon at Sentosa. Signed up for sprint series! February 19 is sunday!
2Q2012 - Traithlon at Changi Beach. Signed up for sprint series! May 6 is sunday!
3Q2012 - OPEN
4Q2012 - OPEN

My WIFE:
=====
1Q2012 - Duathlon at east coast park. Signed up for sprint series! February 25 is saturday!
2Q2012 - OPEN
3Q2012 - OPEN
4Q2012 - OPEN

Excited!!

Monday, November 7, 2011

November 2011 - REcap of the Year!

Its been more than 1 year and 8 months since I picked up the triathlon lifestyle. The breakthrough news these days is finally for my wife to pick up the same healthy lifestyle as we live our lives in a fast paced, stress riden 1st world society.

One does not have to look far and wide and observe the perils of a stress laden life. Cancer, diabetes, heart issues are just but 3 manifestations of a society full of trappings one can easily fall into prey.

November 2011 - My Journey

So here goes our 2011 spending (or investing) on gears for our new lifestyle. The returns are immense!

Tuesday, October 18, 2011

My first 10K run

I made it!

These are the 1st passing thoughts I had as I crinch my way to the finish line. Yeah right. You might say. But by far this the longest competitive run I've had since college.

Especially that this run involves trail, beach and concrete run.

Wednesday, October 12, 2011

Runkeeper

A friend introduced to me the runkeeper.com website. It is a platform where one can track the progress of his/her exercise, fitness level, calories burned etc and most of all one's training regimen.

So far since June, I've had 43 activities, swim, bike and run total of 364 kms, burned 18000 calories! In the last 20 week, I've had at least twice per week of swim, bike run which coincides to my previous estimate.

So far so good. I have started with 78kg and now I am 73.5 +/- 5 kg. Need more diligence to go down sub 70 kg, the first since I've got married 16 years ago.

SO help me GOD!

5 Months - Routine

I am really amazed how time flies eversince my 2nd triathlon attempt last May. In the months since, these are some of the sporting events that has shaped my fitness.

I have maintained at least 2 to 3 times of exercise, ranging from swimming, biking or running. And just recently with the initiative of a social friend, we had basketball with church kids twice in a month in August!

And oh by the way, the main reasons my weekend is occupied since May is the fact that our Alumni school is host for this season's Inter school alumni basketball every saturday afternoon from 4pm onwards. So simply my routine has been that saturday AM is spent on long bike rides followed by family brunch then rest. Afternoon is spent on arranging games, studying events and responding to financial matters of the tournament.

Sundays is devoted to morning ritual of 15-20 min swim, followed by my sending my kids to the MRT. Soon after I will spend some time devoting to the WORD so I can pray over the congregation.

Routine. Repetitive. Habit. Powerful shapers of life and success of a person. Success hinges on the habits we have developed over the years. Habits, at least the right ones, gets us from a life of mediocrity to a life of small successes built to become huge ones.

Develop the right habits,routine and guaranteed a person to be a successful ones one day.

Thursday, October 6, 2011

Dynamic Duo - OSIM Triathlon

I had the privilege to participate in this years event with my buddy at church.

Long story short, I had to babysit my friend from registration, to the swim start to waiting at T1 all the way to ending the Run raising our hands in Victory!

What a way to end my 4th Triathlon attempt.

Friday, May 20, 2011

May 1st 2011 Triathlon

My 3rd Triathlon attempt - 47th overall in a field of 197 pax!

Not bad.

Improving!

ROAD TO SPRINT TRIATHLON

After the successful 47th place finish last may 1st triathlon, i have decided to challenge myself and sign up for sprint distance. This takes me one level up to my previous 3 attempts. The total distance for sprint is 750 meters swim, 20km bike and 5 k run. A good double distance from the mini level.

Ever since MAY 1st event, I have racked up a habitual daily exercise regime. Sundays start with swim 1k. Mondays is either 20km bike or 5k run. Tuesdays-Fridays, are either 5k run or 1k swim. Mornings are usually gym for 1 hour before going to work.

As of May 20, 2011, my weight is at 75kg,down 4kilos from March 23 when I weighed 79kg!

The next phase is for me to polish and discipline my diet. Today I have started to pursue the following diet program.

1. Breakfast - oat meal, banana crunch or yoghurt.

2. Lunch - rice with fish or chicken.

3. Dinner - peanut butter sandwich, kiwi or orange and yoghurt.

Help me God!