To Earn Your Respect.

A new week, a new year, a new challenge.

FINALLY, finally, finally, the obstacles are gone. I have finished my 3 extras and gone through the rough patch of the past two months. Now, I feel revived and ready to restore some overdue peace and tranquility in my life.

*Here comes a new Challenger!*

- - I P P T.

The time has come. And I am going to relish this challenge. After a few bouts of failed attempt at Gold, I feel that this is the time. To actually work for it. OH please let my dream of attaining Gold be a reality for the new year...

Talk aside, I have to really draft up a strategic and efficient plan to ensure I get Gold. So first of all, we have to throw away the past and start anew. It doesn't matter if I could do 12 pull ups last year or jumped only 225cm, everything starts from zero. I have a month before my window opens on the second week of February. Perfect. One whole month to train up.

So let's get things into perspective.
One, Pull-ups.
Previous: 12
Now: 10
For Gold: 10/5 pts: 12
My belief, not just for myself but for everyone is, if you have done it before, you definitely can do it again. So how I will tackle pull-ups is to go back to basics. Keep doing, and doing and doing. Whenever, wherever, any pull-up bar appears, do. Apart from that, focus on lats workout during Gym sessions. And just keep doing and doing more. I believe this part is fairly easy.

Two, Standing Board Jump.
Previous: 225 cm
Now: Do not know
For Gold: 234 cm/5 pts: 242 cm
The Killer. Gets me all the time. Stopped me from Gold once. I've talked a lot about SBJ but really done nothing to improve. I think it's not just about technique, I need to strength my quads too. So I'm trying these new workouts -- weighted squats, tug jumps every day, lunges every day, and also, going to SBJ boards and practising. Yes, one GREAT facility @ Teban Gardens is the newly built IPPT training corner. I am going there for not just SBJ, but other stations INCLUDING 2.4k run on alternate days (ideally), starting from tomorrow. So, I have to overcome 9 more cm to GOLD~~!

Three, 2.4km run
Previous: 9:35 approx.
Now: Not sure, 25:20 for 6.2km.
For Gold: 9:44/5 pts: 9:44/Elite: 9:15
As of now, I am quite worried for my running. I'm not talking only about 2.4, I actually refering to RUNNING itself.

I am suffering from Runner's Knee. No doubt. I know it. Imma leave this 'why' and 'how' questions for another day, but lets just go back to the training plans first.

To run 9:44 for 2.4km, we need to average at 1:37 per 400m. That is a punishing pace, truly. I obviously do not go at this pace during runs, not even during races, so I can tell you it is incredibly hard. 1:37/400m is not even race pace, it's 2.4 pace. Bloody hell. I can visualise how painful it is to run 2.4 pace. I have to go at a near sprinting pace and keep at it for 2.4km now that is challenging. But I have done it before, and not just barely but 10 seconds below the cut off so I know how to handle it. But obviously, I am quite rusty now, and worst come to worst I may just blow my knees training for it. But I'm going to train anyway. Back to basics, HIIT, 2.4k pace runs, and maybe, if I have the time, go for a 2.4k trial. Damn, I am excited to tackle this station again!

Lastly, Shuttle Run/Sit ups.
These are free points, not much worth talking about. 10:04s for Shuttle Run and 39 situps is a giveaway, no worries at all.

Hmm ok, basically I've listed all that need to be done. And if I follow them to the dot, I know I can do it. I want it badly man, I want it badly.

So after my next IPPT, I hope it's not just "A Taste of Gold" anymore, but "I've Done It."!