Simulate your race for better results

Exactly 1 week prior to my first major running race of 2016 (21 Km 2XU Compression Run, Singapore), I did a long run. I woke-up extra early  last Saturday morning, ate a banana, 1 energy gel, and drank cupfuls of water, then started my work-out, wearing the same clothes (tri-shorts, singlet, sun visor) and rubber shoes, and taking the same “gadgets” (Suunto Ambit3 GPS watch, iPhone, hydration belt, Sony MP3 player) that I plan to use come race day. You see, besides increasing my mileage closer to 21 Km, my goal was to simulate the race itself — from taking my early morning meal before the race, to stretching and warm-up, and the long run itself.

I practiced when to take my energy gels, which was approximately every 30-45 minutes of running, followed by 2-3 gulps of electrolyte drink from my flask. I also practiced “recovery” after a hilly path by slowing down my pace, then slowly increasing the pace after I have caught my breath. What was surprising was that I did not experience the same fatigue and muscle cramps when I was training for last year’s Standard Chartered 21 Km marathon. And I can think of only 2 reasons that had contributed to my better training performance. First was that I was better fueled with calories, electrolytes, and water throughout the work-out. I drank before I felt thirsty, which is one of the important things that endurance athletes forget when training and competing. Second was the external environment. I ran extra early (6:30 AM), which meant I would finish at a time when it was not too hot and humid. The April 3rd 2XU Compression Run is scheduled to start from 5:00 AM, so I can expect a cooler and less humid race experience!

Overall, it was a great work-out. I ran 17.5 Km, with an average pace of 5:35 minute per kilometer. If I can sustain the same pace, then I expect to finish the race close to 2 hours, which would be my personal best in hot and humid Singapore!

Anything can happen beyond my control come race day. It might rain. Race may be delayed. The race route and altitude will certainly be different from my training environment. But one thing is for sure. The more I simulate the race during training, the more I will be prepared for the actual competition.

Thanks for reading and remember not only to pursue your passion in sports, but also to make them happen. Learn more how MOBE MTTB can help you. See you soon!

Applying Pareto’s Principle in Training

I completed my second day of interval run training at the track oval last Thursday. I spent an extra 10 minutes in my warm-up run and stretching before doing my main program of 10 sets of 200 meter wind sprints at about 90~95% perceived effort. In between sets, I jogged slowly to recover and prepare for the next set. All in all, I completed my whole training in 42 minutes; ran a regular 3.5 minute per kilometer pace for each 200 meter interval; and I raised my heart rate close to (sometimes exceeded!) my maximum limit of 178 beats per minute.

  
 So where does Pareto’s Principle (80/20 rule) come in running? You see, no matter how many training sessions you complete, you won’t improve unless you do the few critical sessions that really count. And interval training is one of those critically important work-outs that do wonders. This does not mean that base aerobic endurance (usually gained through long steady runs) and strength-training are less important to running. In fact, they are important in establishing the foundation for performance improvement later, preventing injury, and improving range of motion. However, my point is that you will not perform at the higher level if you do not incorporate speed work in your running program. After all, the goal of all races at any distance is to finish at the shortest time possible. And this is where interval training is most effective because for a relatively short period of time, you can significantly increase your fitness and performance level. Therefore, interval training is the 20% that will deliver 80% of your running performance come race day. So always remember to apply Pareto’s Principle in your training program!

Thanks for reading and never let anyone stop you from pursuing your passion in sports! Learn how MOBE MTTB can help you. See you soon!

Why invest in MOBE?

I consider myself a very risk-averse investor. I have made a few investments in the past that have either fizzled-out of the air (i.e., a real estate developer who ran away with my hard-earned money), or the ROI (Return On Investment) did not perform as good as it was originally presented (i.e., a restaurant business that had frequent problems on accounting and book-keeping). However, I also understand from reading “Rich Dad, Poor Dad” by Robert Kiyosaki, that if I wish to be financially stable and independent, I will need to invest a portion of my monthly salary and/or savings in something else that will generate me more money. I have also learned that I need to take myself out of the equation from earning money. What this means is that I need to create other income streams that do not depend primarily on ME — like on how many hours I spend working in the office, whether or not I get a significant annual pay raise, or get advanced to the next level. People who do so become very dependent on their jobs because it is their primary and only source of income to support all their life expenses. And true enough, their job becomes critically important, such that everything starts revolving around it, and sometimes at the expense of family, marriage, one’s passion or special interests, and other life commitments.

Back to investing. So when the golden opportunity came-up to interview Matt Lloyd, CEO and Founder of MOBE (My Online Business Education), a $100 million online marketing company, I asked him, “Why should we invest in MOBE and what makes it different from other online marketing businesses?” Watch my full interview of Matt Lloyd below. Leave a comment and let me know if you are interested about joining MOBE and wish to learn more about it. Thanks and see you soon!

MOBE MTTB – Run & Get Results Fast!

IMG_1440I have barely 2 weeks left before the April 3rd 21-Km 2XU Compression Run in Singapore. I have done a solid base of strength-training and a fair amount of cardio-vascular endurance since the start of the year, but I still need to work on my speed. In short, I’m cramming! Good thing there is Interval Training, which maximizes one’s physical conditioning within a short period of time. It won’t prepare me as much as if I had more time to run speed works, but it’ll be good enough to get me through the finish line in a decent time.

So yesterday morning, I did 8 x 200 meter repeats in the track oval. I have elevated my heart rate to 90-95% of my maximum heart rate and trained my legs to run faster than the typical monotonous endurance runs I do on weekends. Another great thing about it is that it only took me 34 minutes to complete the entire training, including warm-up and cool-down!

IMG_1441How is Interval Training synonymous to Online Marketing? Well, online marketing can generate you significant income within a very short period of time. But not all online marketing are created equal. Like Interval Training, you will need to choose the right program in order for you to effectively reap the benefits. A lot of people enroll in online marketing programs out there, then realize that they need to learn how to build a website, call people on the phone to close leads, and manage product fulfillment. They are soon overwhelmed and give-up! So if you have a financial goal that you wish to achieve within a relatively shorter period of time (compared to other investments out there that require a lot of capital and/or vesting period), then try the MOBE MTTB Program (My Online Business Education – My Top Tier Business). It has systems and processes that help you automate your business. What’s more is that all you need to invest is USD 49 and a Success Coach will guide you step-by-step along the way. Try it now!

Thanks and see you all at the finish line!

Sean Wray – Former Police Officer turned Entrepreneur

I have met Sean Wray twice – First during the MOBE (My Online Business Education) Home Business Summit last Jan’16, then a second time in March’16 at the Super Charge Summit, both held in Singapore. Little did I know that this tall unassuming British guy was actually the HULK (i.e., Marvel superhero) personified (!), except that he does not turn green, and I have never seen him angry.

Sean used to serve in the London Metropolitan Police Force before he pursued his true passion in sports and personal calling as a Success coach. Today, he is one of MOBE’s Diamond Affiliate partners, and he travels all over the world as part of its Success Team, who deliver training at various live events. He is a body-builder and personal fitness trainer. He owns two (2) cross-fit gyms. And he runs a very successful online business that caters to elite athletes and glamour models. I asked him what is his secret in being so successful in managing his time and businesses amidst all his overseas travelling.

Find-out his secrets and more by watching my 3-minute interview of him. You will also discover how MOBE MTTB (My Top Tier Business) can help you pursue your passion in sports!

Thanks and see you soon!

Yannick van den Bos – Living Life on His Own Terms

Despite being only in his early 20’s, Yannick van den Bos has learned to live life on his own terms. He is one of MOBE (My Online Business Education)’s Success Team  coaches, who travel all over the world, that not only deliver training, but also inspire budding entrepreneurs reach their financial success through online marketing. He paddle boards, does cross-fit, plays basketball and other beach-bound sports activities during his leisure time, which he confesses is quite a lot! He lives in a beach in Mexico, and enjoys the relaxing sea breeze and glorious sunsets. He revealed that he can afford such a lifestyle because of his very successful online marketing business through MOBE. In fact, he paid-off her mom’s debt of tens of thousands of dollars during his first year with MOBE. Today, Yannick has earned over US$ 170,000, and he is one of MOBE top Diamond Affiliate Partners.

Watch my full interview of Yannick below during the Super Charge Summit in Singapore last March 4-6, 2016. Enjoy and see you soon!

Jose – Family Man, IronMan, Entrepreneur

During the Super Charge Summit in Singapore last March 4-6, 2016, I met Jose from Nicaragua, one of the Success Team coaches in MOBE (My Online Business Education). He approached me during one of the training breaks. He said he noticed I was wearing an IronMan finisher shirt, and that sparked a common interest between us. I learned that he too had been doing triathlons for some time, from 1998 to 2008 to be exact. He had raced at Saint Anthony, Tampa, Florida (Olympic Distance), Chicago (OD), Tampa Max Bein (70.3 IronMan), Clairmont, Orlando (70.3), and Panama City, Florida (IronMan Full Distance). What was even more inspiring is that he did these races, in order to raise money for the Leukemia Lymphoma Foundation. He stopped racing due to a back injury and since then, he had been focusing on raising his family and growing various businesses.

Jose is an accomplished businessman in real estate in Nicaragua and Florida. He deals with the import and export of coconut oil. He and his wife also run an ice manufacturing business, and more recently, Jose has become a Diamond Affiliate Partner of MOBE. Jose shared that he did not finish University education, but that he had accomplished a lot and earned more money than others who have gone through University because of his persistence, passion, resourcefulness, and clarity of purpose. These are qualities that according to Jose, are not only important to be successful in sports, but also in Internet Marketing, and life in general.

Watch my full interview of Jose here. Enjoy and see you soon!

Feb. 29th – A “Bonus” Day to Leap Forward

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One of the things I’d do if I had a “bonus” day is to run that extra mile!

Yey! We get a “bonus” day today (Feb. 29th) because 2016 is a leap year. This got me thinking and asking myself – What would I do i

f I had an extra day to live? Many ideas come to mind: I can spend the day running speed work intervals to prepare for my April half marathon… I can take the day-off from work and be fully present by playing with my kids at home… I can watch a movie with my wife, then eat pizza or sushi or both! Or I can simply stay at home, arrange my family’s e-photos in our external hard drive, then update my FaceBook albums!… Unfortunately, I did not do any of these. Instead, I went to the office to work as I have usually done for the past 5 leap years!

Pathetic? Well, not so. We are all creatures of habit, and we tend to do things that are familiar and comfortable to us. Human beings live life 98% of the time out of habit (subconscious mind), while the remaining 2% is taking conscious action. This is the reason why if you wish to break an old or undesired habit, the most effective way is by starting a new habit and consistently doing it for the next 21 days, so that it becomes virtually automatic and part of the 98% subconscious mind!

Speaking of starting new habits, I recently learned about an Online Business that can HABITUALLY put money in your bank account once you have completed its 21 Steps. Coincidence? Maybe. But the idea of a proven system that really works and habitually puts money in your bank account is certainly one I don’t mind having. But like creating new habits, you will first need to take the 2% conscious action of learning about it. If you are interested, you can learn more by clicking this LINK.

Oh by the way, it costs a measly 49 USD and there is a 500 USD refund guarantee, no questions asked, if it does not work for you! So go ahead and try it!

Thanks for reading. I’ll see you soon.