On my 2011 Performance.

The number tag to finish the year on.

Last race of the year today, first race of the new season. To be frank, saying that I’m not disappointed with my performances today would be a lie. We all want to come out and perform on every single comp, big or small.

But the truth is this early season comp has always been meant as a tester. If there’s any mistake that you’re going to make, you’ll want to make it here, learn from it, sharpen myself up after and get ready to go.

Painful sometimes to watch how slow I am (7.88s is the official time), but I’m actually running in a much faster heat than I’m used to. I set off today thinking all I wanted to do is to execute out a good race plan, get a decent start (haven’t gone off blocks since August so I wasn’t expecting much), go through my drive phase, then acceleration phase and get into max speed running.

What happened was I got a slow start, got somewhat of a decent drive phase, but when I came into my acceleration phase I kinda lost it on one stride (if you watch the point between 18 and 19s of the video, you can see that distinct change in rhythm of my run) and didn’t get into an acceleration phase at all. Needless to say, I never did once feel like I hit my top speed.

But the positives here is that I can feel and am aware of what I’m suppose to be doing and am actually fit enough to run a good time. 4 weeks of speed work in and I’ll be good for my heptathlon in January.

Shot put, here’s the bigger issue. I threw a metre down from my PB and am throwing much shorter than what I have been doing in the past few weeks during training.


It’s all in the mind.

What’s happening is that I reach a comp and my mind tells me I have to give it a little extra, and that basically screws up all my rhythm and technique. In reality I don’t, I just have to keep doing what I’ve been doing and the performance will be there.

I’ve got to up the mental intensity during my training and drop the intensity during the comp.

Good mistake to make now because I know what to do to correct this by January.

So all in all, it has been a valuable day. Making mistakes are how you learn to go forwards.

And when I look back at the entire year, I realise how far along I’ve came.

This was all the competitions I did in 2009 when I was unsure of myself.

Then I finally got my act together in 2010 and pushed ahead to do a decathlon, even though I really wasn’t physically or technically ready (plus that dislocated ankle from falling off my bike in winter didn’t help either)

And finally in 2011, I lived, trained and competed like a decathlete.

Yes, there was that many performances that I had to scroll down the screen (the latest 2 have not been added to that list yet).

As I said, when you look ahead, it always seems like there’s such a damn long way to go and you almost feel like you can’t reach there.

But when you look back you realised you’ve come such a long way that back then you could never have imagined you actually got here.

From a boy with a dodgy left knee from Singapore to a decathlete living and training in the UK. Yeah, I can finish 2011 with that.

Everybody’s got their fight. – Never Back Down

2012, that’s my fight, it’s time to finish it.


  1. Samuel Goldberg says:

    The true test for progress in decathlon is to find your total “Net Point” score. Net points are the difference between your first and best decathlon scores.

    You may find some solace in the fact that a look at your 100 & 400 progress from 2009 through the present(as you offer above) shows you and your coaches are following the same pattern (shown below) of all of the top Asian sprinters-and this includes those in Singapore(since Gary Yeo’s SEA Games mark was officially wind aided albeit only by a touch. Nevertheless, we are honor bound to respect the rules. Perhaps you might have been better off in taking training advise from decathlon’s net point all-time record holder when it was offered?

    As I tried to tell you back in July/2011, coaching speed is supremely more an Art than a science. Clearly, the total of science and certification you have had access to over the last 2+ years shows. Perhaps you should have, as one of your recent blogs suggested made that phone call to the SAA when they asked you about decathlon net point world record holder Sam Goldberg’s offer to help them. Perhaps you might have said let us let his record and achievements guide our considerations for his possible contributions to Singapore’s athletic future. After all, is it not to share your own record and achievements which is the very purpose for offering your blog?

    Please forgive my caustic if not true conclusions here, since I had hoped to save you finding yourself in this very position. I guess you can lead a horse to water but you can’t make him drink.

    Part I. Why Asian Sprinters Are Getting Slower- Facts and Figures
    (A look at asia’s sprinters under certified sprint coaches)

    A.) Recent history of asian sprinters under certified sprint coaches

    1. Since early 2000 the call from Asia’s national associations for the hiring of certified sprint coaches have gradually increased, while the use of non-certified but previously successful coaches decreased most notably in China, Korea, Japan, Hong Kong, and Taiwan.

    2. Since the 2008 Beijing Olympics, the number and authority of active certified sprint coaches both domestic and foreign have continued to rapidly increase and take control of training procedures in China, Japan, Korea, Hong Kong and Taiwan,.

    B.) Results of Certifed sprint coaches on 100m times of Asia’s top 5 4x100m Relay team members (2009-2011)

    3. 92% of the individual 100m annual performances (2010-2011) of the 4x100Relay team members from Japan, China, Korea, Hong Kong and Taiwan have declined

    a.) Of the 20 individual relay team members only 1 posted a 100m PB since 2009.
    (Ka Fund NG/Hong Kong /2011) **Gary Yeo of Singapore posted a wind aided PB

    b.) Of the 20 individual relay team members only 1 tied his 100m PB
    (Wen-Tang Wang/TPE/2010-2011)

    c.) Of the 20 individual relay team members 18 or 92% failed to equal or improve on their 2009 performances

    4. Results of certified coaches on Asian sprint performances for the top 2 Open even 100m sprinters from Japan, China, Korea, Hong Kong and Taiwan shows 80% consistently ran slower 100m times from 2010-2011

    d) Of the top 10 individual sprinters only (2 ) posted meager improvement over their 2009 performances, and only (1) PB was under 10.30

    e.) Kotani, (Japan) posted an 8/100th improvement over his 2009 PB (10.36) to 10.28

    f.) Kowatsura,(Japan) posted a 5/100th improvement over his 2009 PB (10.35 to 10.30)

    5. All results are based on reviews from both the Official IAAF.org (athlete bio’s) website and “All-Athletes.com” website


    The questions arise as to the wisdom or practicle value of:

    g.) Electing and employing coaches who receive certification without the need to successfully produces high powered athletes or results as a requirement for certification?

    h.) Whether successful coaches without certification should replace certified coaches who fail, rather than bring in a new certified coach?

    i.) Whether successful sprint coaching is more Art than Science?

    (End Part I)

  2. Yong Sheng says:

    Wow Sam, can see you put in a lot of effort into your comments here. Anyway perhaps you’re asking the questions to the wrong person. I don’t take myself too seriously Sam, I know what I’m doing now is just to prove something to myself, nothing more. No one’s going to give a shit about what I’ve done over here when all is said and done. No one’s going die if I don’t achieve what I want to and no one’s life is going to get massively better. Got a lot of other things going on in my life and that’s just the way it is. Last thing I want is to go on and on about what I achieved when I was young because life moves on and I want to move on with it.

    This blog’s for myself, my friends and anyone who might be interested in what I’m doing. I think you misunderstood what my blog is for. But as always I wish you well and that you get to work your magic on some team and make them great, I hope you realised by now that that won’t happen through me.

  3. Samuel Goldberg says:

    I guess you are right? I just wonder why you needed to add the title Decathlete to such an admittedly self-centered and primarily private and non-public conversation–as you say “This blog’s for myself, my friends and anyone who might be interested in what I’m doing”?

    Surely you must have known by doing that you invite yourself into the brotherhood of decathletes, and conversely invited decathletes to take an interest in you, since who else outside of “yourself and your friends” would be interested in your struggle without the term Decathlete? Perhaps you should revisit the notion of “Know thyself”.

    • Hi Sam,

      I think we both have differences in how we see things but I respect that and I hope you do too. It’s clear that this blog is not what you hope to be reading so do unsuscribe from the mailing list. As always I do wish you well and have a nice life =)


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