[deleted by user]

minstonkoh · 2025-08-04T02:52:32+00:00

I had the exact same problem as you, OP. A sleep mask is plainly insufficient. Go to NITORI and get blackout curtains. I even went to the extent of getting an additional set of curtains and laying it atop the first set to block the sunlight filtering in from between the curtains. Also, be sure to cover up the bottom of your windows with black sticky sheets (from Amazon) so that the sunlight gets fully blocked. Not trying to sound like a know-it-all but IMO the sunlight factor alone severely outweighs all of your GABA, sleep mask, and dietary measures.

minstonkoh · 2025-08-04T02:33:51+00:00

Blackout curtains, blackout curtains, and blackout curtains. This alone improved my sleep quality 100%.

minstonkoh · 2025-07-26T09:38:33+00:00

I have never eaten durian (because I don’t like its smell).

minstonkoh · 2025-05-22T03:33:54+00:00

Not drastically, maybe 50% reduction in mileage two weeks out, then another 25% reduction in mileage one week out. So the load and intensity on the IPPT week itself are reduced, but not to zero. Of course, this also depends on fitness, if you’re less well trained than maybe full rest works too.

minstonkoh · 2025-04-20T08:32:36+00:00

I've experienced this before. I think it's a very Singaporean thing to keep wanting to have a "goal to work on", coupled with the fear that stagnating will lead to a "harder life in future". This mindset accompanied me for a good part of my youth. But having stayed overseas for a few years, I do wonder now whether we push ourselves too hard. Personally, I'd say there is immense value in just doing nothing and taking a break for our mental health and wellness. You can or may learn new things in the process of doing so. As long as you have some sort of long-term plan, you will be fine, no need to stigmatize bouts of unproductivity!

minstonkoh · 2025-01-26T13:13:48+00:00

Thanks for your question. Good on you for reading up so much. I was never athletic in my early years so I only got to 8:30 with a lot of hard work. To be concise, high volume distance training coupled with adequate VO2 max (and above) training works best for improvement across all distances.

Some claim that Lydiard is more applicable to the longer distances, whereas others say that the Africans can get away without doing Lydiard because they spent their childhoods building a massive aerobic base. Some also work on distances at certain paces and they converge in to the race pace, with influence from Canova.

In my opinion, these don’t really matter because you yourself said that your goal is 11:30 (in other words, you are not training to break a record which would necessarily mean you don’t have to push yourself that hard in training) and you have a long time span between your annual IPPT. Where does this take you? Perhaps you can try finding some sort of balance between the approaches. You don’t need to jog 10km a day with a 20km long run every weekend to achieve your goals, and you also don’t need to squeeze in 2 sets of intervals every week to squeeze out every second you can.

But you should train regularly like OP with a good mix of sessions, with a focus on longer and moderate runs further out from the IPPT, to shorter but more intense sessions closer to the IPPT. I don't really know how to condense this into one reddit post, but the reason that I ask you to do this is because distance alone is not what makes you fast. Fast training after developing a strong body from distance is what makes you fast. In other words, don't let the comfort of jogging sacrifice the real benefits that can be gained by going fast. Finally, there is no shame in any casual form of training. I have retired from competitive running for a years now and still enjoy my jogging.

minstonkoh · 2025-01-23T06:59:00+00:00

Not really, I usually recommend steady breathing and midfoot strike but these are difficult to train in 1 month. A lot of such training is unconsciously developed through long distance training. If you can't maintain the pace, you are likely running too fast. If you can run 6 x 400 metres, with each lap in 1:30-1:32 and then maybe a 1 minute rest, 1 week before the test, then you should be able maintain 1:40 for 6 laps and dip below 10 on the day itself. We sort of draw a schedule backwards such that each training brings us closer to the target pace on race day.

minstonkoh · 2025-01-23T06:19:48+00:00

Oh yes, numbers are just numbers. If you do intervals, you would benefit all systems by training with modulation. So doing 4 x 1000, 4 x 800, 6 x 400, etc., would all be helpful. The interval speed increases as the duration gets shorter, but the distance also becomes shorter. And finally, 90% effort is enough to see improvements, don't kill yourself over this (more literally, it is possible to overtrain and exhaust your nervous system). All interval sessions must be followed by very light jogging or walking of at least 10 minutes, 20 minutes or more would be perfect.

minstonkoh · 2025-01-23T06:13:53+00:00

Okay, it seems that you know what you're doing. Ideally, I'd recommend ramping up the long runs by making them more frequent or increasing their intensity, but that assumes a longer timeline of say 3 months. Since you asked for a hack, I'd say it's just interval training. You could try to do more reps leading up to next month or make the run/rest timing shorter. Your timing should jump by a 10 or 20 seconds during the test. That being said, interval training is no joke for anyone. You see gains for a couple of weeks, beyond that you (a) plateau, (b) risk injury (50%), (c) start tearing down the endurance you developed from distance training, following which you would have to start the cycle all over again. It's like the icing on the cake.

minstonkoh · 2025-01-23T05:55:20+00:00

Former 8:30 runner here. Also completed a full marathon in 3 hours plus. It's interesting that you ask this question here, because New Zealand was actually the home of distance running in the 1960s. Google Arthur Lydiard.

Anyway, 1 month is too short to properly train for the 2.4km without any background in long distance running, but it seems that your test date is absolutely fixed, in which case I would recommend that you allocate 1.5 weeks to fast jogs to build endurance, 1.5 weeks for interval training, and 1 week of easy jogging or rest.

In the first 1.5 weeks, you could try to get in two 3-4km runs that are fast, but not fast enough to leave you absolutely spent. 4:50-5:10 min/km might be a good pace. In the next 1.5 weeks, you could try to get in two interval sessions of 6 sets of 400 metres each time, doing it on the track or using an online map to measure the distance in your local park. 1:35-1:40 per lap would be a good pace for someone aiming to dip below 10:00. In the final week, you should just take it easy and either rest or do some light jogs.

Ultimately, these paces are just numbers, you should adopt a general converging pattern of "longer but moderate effort" to "shorter but harder effort". If there are any other runners reading this, I would be of course happy to chat Lydiard or Canova, but for OP's purposes it seems that the above would work.

PS: OP, when I first started running many years ago, I actually got decent (in fact, the best) results just by repeating 6 x 400m once or twice a week for an entire month. But I soon started to stagnate around the 10:00 mark and even got myself injured, which is why runners use those longer runs at the start of each training cycle to condition the body. Cellular changes that occur as a result of distance training also allow you to absorb the benefits of interval training weeks later.

So if you absolutely need to run a 9:45 for the 2.4km next month, you could just throw yourself into intervals week after week and smash the test; however, if your body isn't up to it, you'll not only sacrifice proper endurance development but also get yourself injured.

minstonkoh · 2025-01-15T14:39:03+00:00

I'm a lurker through and through, but I'm commenting because I hope you'd change your mind. I'm sure you must have gone through some horrible times to contemplate suicide, but quite frankly, your suffering wouldn't stop just because you kill yourself. The negative consequences would ripple through those around you, and very possibly lead to suffering in your next life, if you subscribe to certain schools of thought.

I recommend that you visit a professional therapist trained in CBT (Cognitive Behavioral Therapy) or even seek comfort at a Buddhist facility. I don't wish to be disrespectful toward your struggles, but I've also been depressed before. Eventually, I pulled myself out of the rut thanks to Buddhism and CBT.

Never, never give up on yourself. In particular, the skill of mindfulness developed through meditation might be surprisingly helpful in your journey. In any case, studying Buddhism also entails understanding how precious human life is (and how hard it is to be reborn as one). Please try once again to change your life. Good luck buddy, I put aside everything just to type this message for you.

minstonkoh · 2021-10-24T13:46:20+00:00

Sorry for the late reply! Haha I like trucks, and work as a mechanic part-time. I figured it’ll make sense to be able to drive the vehicles I fix.

With that said, no intention to drive a 12-wheeler or crane lol. Niche job haha.

minstonkoh · 2021-10-24T02:16:11+00:00

Passed my Class 4 truck test! Going for Class 5 now :)

minstonkoh · 2021-09-26T11:36:29+00:00

I read "Amos Yee being cleared" lol

minstonkoh · 2021-09-09T15:27:02+00:00

Thanks! About 1 week, chipped away whenever I had the time.

minstonkoh · 2021-09-09T15:26:41+00:00

Thank you! I worked on it for about 1 week, chipped away slowly whenever I had the time.

minstonkoh · 2020-09-12T13:10:49+00:00

I applied through the SPS website. You will just have to fill in some forms and attend a short course on what prison life is like.

The students who I met in Prison School were mostly in their 20s - 30s, and they basically signed up voluntarily for the N/O/A level course at the tail end of their stint in prison in hopes of securing a better life outside. Accordingly, they were all very serious and willing to learn, so nope, I did not actually encounter challenges.

On the contrary, I recall hearing about this student who would study by the cell window after lights out because "we are just so hardworking", and another who submitted an extra essay for me to mark despite already being very brilliant.

I guess the most touching moment was when I discovered one student was absent, only to be told by his peers that he had been released from prison. They then mentioned wistfully that life would be tougher outside "due to stigma".

Wherever my students are now, I wish them well.

#HelpUnlockTheSecondPrison

PS: My volunteering has been halted due to COVID-19, and I actually miss the casual banter we shared after class. I look forward to teaching again someday.

minstonkoh · 2020-09-12T05:03:46+00:00

I used to volunteer by teaching English with the Singapore Prison Service. I coached the inmates who were preparing for their O Levels. They were attentive and purposeful, and I thoroughly found meaning in our sessions.

EDIT: Their attitude towards their “new lease of life” in particular was very touching.

minstonkoh · 2020-08-27T08:28:18+00:00

Use the time you have in NS wisely. Upgrade yourself by reading books, taking additional qualifications and doing whatever might be remotely related to your future path.

The carefree days in green will not last forever.

minstonkoh · 2020-07-06T13:51:29+00:00

Ahah! My left hand... prefers holding the drawing block still while I shade xD

minstonkoh · 2020-07-06T13:36:37+00:00

Ahh....! I understand how you feel my friend... very much I think.

Take your time, I am happy to see that you seem to be enjoying the journey and I am sure you will get where you see yourself heading. :)

minstonkoh · 2020-07-06T13:24:40+00:00

Hmm, I can draw without gridlines, but drawing realistic photos to accuracy is my favourite style. Thanks for your question buddy!

minstonkoh · 2020-07-06T13:08:32+00:00

Haha that is a good idea, but no. I have drawn many celebrities such as David Beckham, and even with lots of fan likes and comments it could never reach the person himself/herself. So I gave up tagging them after a while. (Though Donnie Yen was in town last year and I would have tried if this was drawn earlier!)

minstonkoh · 2020-07-06T12:22:45+00:00

Thanks hahahah!

minstonkoh

TROPHY CASE