The Lonely Runner Moved to http://thelonelyrunner.com

I Have Moved

2006-11-13T07:32:00.000+08:00

http://thelonelyrunner.wordpress.com/

See you all there!

Running A Marathon

2006-05-13T20:54:00.000+08:00

I was surfing around some of the SGRunners blogs. One of the member's blog, Jogger has this video on a lady's journey of running the marathon. The ending part is touching. I remembered the feelings of completing my first marathon! It is superb! I almost cried or should I say tears nearly dropped as I was running that distance for the first time in my life! That was the beginning and the stepping stone of my ultraruns! Honestly speaking, I can't explain how superb it feels. To feel it, you have to experience it! I can't share with you. You will understand if you have ran a marathon before, like what the lady had mentioned in the video clip. Check it out: Click Me!.

Let me quote what she said at the end of the clip:

"It's not about time or placement... like wise... it's about the journey. What did you learn about urself? What did you learn about others? What did you learn about life? Did anyone surprised you? Did you surprised yourself? I am a runner... I love running... I am a finisher... I love being a runner and a finisher..."

The Happiest Third Lap

2006-05-12T12:58:00.000+08:00

Happy Vesak Day to all Buddhist out there! And as for the non-Buddhist, Happy Holiday! It's a good time to spend with your family and your love ones. Another long weekend, but not long enough for me.

Talking about holiday, I wish I am a student again. I love school holidays. I love studying. I love exam. Weird! Enjoyed the stress and pressure! I didn't say that because I miss school and and start to appreciate every thing about school.

Weekend always mean another long run for me. Decided to go to MacRitchie. Since I am planning to join the upcoming MR25 cross-country marathon again this June, I better prepare myself for it. It's not easy to run the trail in MacRitchie. It depend on how conditioned I am to run the trail. Even an experience runner who does not train for quite sometime is as good as any other runners who ran the trail for the first time.

I haven't been running more than 20 km lately. I ran short distance most of the time. Therefore, my plan is to break the comfort zone. This barrier will stay if I stayed on within my comfort zone. My plan was to run more than 20 km at MacRitchie trail. Running a 20 km flat route is nothing compare to running at the trail.

I bought drinks at petrol station nearby the MacRitchie and put the drinks into my mini cooler box. It helps to keep my drinks cold especially when I make my car as a water point. It is refreshing to drink cold water after a run.

Reaching the MacRitchie carpark. It was SUPER PACK!!!! There's an event happening over there. Realized that it is organized by one of the church in Singapore, the event called walking4bible. It's more of walk-a-jog event for family members.

Muslims do have such an event. One of it is Hijrah Walk, which we do annually and suddenly it is very quiet right now. It used to be enjoyable, plain walking from one point to another point. The distance will be ranging from 20 to 25 km. It's cool to walk such a long distance and it is no mean feat.

But, I just don't like the idea of having games in between walks. It just stopped the momentum of walking. The idea of playing games is coool but most of the walkers just do not enjoy to play games. Maybe they should do an Amazing Race style walk, where a team have to go one place to one place and play games at each check point. Isn't that more fun?

Not able to get a carpark in MacRitchie, I drove towards the nearby terrace house and parked my car. Put on my shoes, ready to go. Felt heavy with my legs, I guessed my legs are not fully warm up yet.

So start of slowly, especially at the start of the trail, if you running anti-clockwise, you will be welcomed by a few up slopes. After about 1.5 km inside the trail, there will be a very long slope for you to fly up. When is the last time I ran at MacRitchie. Fuhyoh! Each steps felt soo tough.

As I get warmed up, my pace is between 5 to 6 mins per km. And somehow, my pace tend to get faster. I guessed the engine has warmed up. Need to control my pace properly.

Well, since it is a holiday, and it's Friday, family members take the opportunity to go out for a trail towards the tree top walk. The trail were fully filled by humans! I have to shove here and there to avoid banging with the crowds and at times I have to stop to make way for them. Sigh! Some people are soo selfish!

I guess in any events that is organized at MacRitchie, the organizer should make an annoucement to keep to your left unless overtaking. That should be a rule of thumb where everyone should follow. I mean, since the trail is not wide enough for all to walk together, they should at least be considerate enough to know what is right and what is wrong. Civic-conscious people! :P It gets on my nerve when I break my running momentum. Well, I know the place is not only for me or for runners only, but at least I do care about people from behind who are overtaking me and oncoming runners coming towards me.

Reached back to my car, took the bottle of gatorade in my mini cooler box, drank half of it and carried the bottle along for the next lap. Felt great. It went smoothly. Reached the road at the SICC, drank the other half of it. Wait a minute, where should I throw this bottle. I remembered there was this trash bin at one of the hut further in the trail. As I reached the hut, I was practically going around the hut to look for the trash bin. Where did the trash bin gone to? Chetz! Sigh! How to make the park look great when there's no place to throw your trash! Hmmm, I know they need those special type of trash bin to prevent the monkeys or any other animals from ransacking the trash for food. But still, of course you do not want the trail to be filled with trash.

Other than that, I guess everyone should know about the landslide at MacRitchie trail. It's been MOONS and the trail is not ready yet for running. What have they been doing? Hmmm. Really looking forward for the trail to be back to normal again. But I just don't understand why it take so long to proper the trail.

While running along the MR25 5 km TT route, there's this Golden Boy whom I managed to catch up. Passed by him and was pacing with me. Felt kinda good and I test water by opening up my pace and lost him. I made a mistake cos the speed really shacked me a lot after reaching the ending point. Shouldn't have blast off that fast. My body told me "That was it for the day, can do the 3 laps next week. Let's just do 2 laps only for today."

Reached my car, drank water. Wow! I think I have lost soo much fluid! I drank a lot and it seems not enough. I have doubts in doing my last lap. Should I do another lap. My body say not, but my mind says yes.

The objective of this run is just to break my comfort zone. And I am already at my limit and I need to break my limit to improve myself or else I will be stuck with no improvement at all! Next week? If next week, I will keep on saying next week and it goes on and on and on. That's it, third lap here I go!

Well, my plan for this lap is to run as much as I can and to walk if I have to. So I carried on running at a very slow pace. Just reaching the golf course near the Japs Shrine, I saw stars! I think I am super dehydrated. I started walking right before the MR25 5 km TT u-turn point. I walked throughout the route for about 5 km.

As I was walking, my thoughts drifted away. I asked myself why I run. This always happened when you are out of your comfort zone. You always asked yourself this question. You were wandering why you are hurting yourself. What's the point?

I remembered, when I started running, it is only for fitness and each time I run is to complete what I have targeted. It's all about completing and not about competing. People are getting competitive, I guessed, it's human nature to be better each time. I would like to emphasize to myself that I just run cos of passion and enjoyment and my target is just to complete each race and run. And I would like to have an everlasting running enjoyment.

As I am reaching to my car, there's this 2 old grandpa were chit-chatting with each other. And they mentioned the word MR25 as I passed by them. I turned and look at them. And one of them were asking me whether I was the one who got third in last year MR25 ultramarathon. WOW! They recognized me! Paisey-paisey! I never met them before. Soo touching and sweet of the granpas to remember me! They said that they are too old to run such a distance. Thank you grandpa for remembering me! :) I guessed they used to be MR25 runners last time. A retired MR25 member.

It feels really good to be appreciated and recognized. I mean, it's a human nature for humans to feel good when being appreciated and being recognized. They just made my day and make my third lap a worthwhile one! That was the happiest third lap that I have ever ran!

Exit Quote: "The foolish person seeks happiness in the distance; the wise person grows it under his feet." - James Oppenheim

Catch You & Fat Burn And Refilled

2006-05-11T22:54:00.000+08:00

Right after work, as I reached my carpark, I am all geared up for a run. Went towards the canal nearby my home and started my run. Warming up my engine with a slow progressive pace and as I reached the Bedok Reservoir starting point, I sped off.

I am one of those crazy runner in the reservoir, often looking forward to catch up with the runner infront of me. As I saw a runner in front, I will try to catch up with him and next and next and next and as I reached 300 meters towards the ending point, I will cheong like crazy.

I like to chase the runner in front of me, irregardless of how fast he is in front. It's not about trying to beat him, but it's more of motivate me to run faster. Sometimes, when there's a runner catching up with me and passed by me, I will try my best to pace him from the back or at the side. He may dash off faster and left me behind, but still, at least I tried to maintain his pace.

The thing in "catching up the runners in front method" or "paced the runner who passed by you method" are ways to motivate myself to run faster. I often do such methods most of the time in Bedok Reservoir. I will not do that method of running elsewhere.

Bedok Reservoir is the best place to train your speed. Heh! But still, I am not that speedy compared to most runners out there.

It's different when you run alone and when you run with people running along with you. If I am running long distance on my own, most of the time, I will open up my pace at my moderate to maximum level and if I am running long distance in a group, I will maintain my pace with the group and enjoy the run, preferable slow and steady and enjoy the company of the group, chit-chatiing. I will never open up my pace while running in the group.

The thing that I like about group running is that, it helps me to control my pace. Honestly, it's not easy to control your pace. I mean controling your pace to run slower. That's what I have learnt the art of running in the group which help me to maintain my pace to run super long distance when required. The thing about running super long distance, you need to pace yourself well to last that super long distance. If you do not manage your pace properly, u may end up hitting the wall faster than you actually expected. That's why, it's good to have a run with a group at least once a month.

Back to the run, my pace was around 4:15 to 4:30 min per km. Which I thought was kinda fast for me but may not be fast enough to others. Heh. Anyway, I managed to run comfortably and maintained at that pace throughout the 4.3 km of the reservoir. I guessed that I might have done around 20 to 21 mins for one lap around the reservoir which I thought was good for me. My fastest lapped at Bedok Reservoir was 18 mins 15 secs which I did this year in Jannuary or February which I was super happy at that moment to beat my personal best in Bedok Reservoir.

After reaching the ending point, I ran back towards the canal and did sets as I walked towards my home. I always take the lampost of 20 meter apart from each other as a marked for me to do sets.

First lampost, I will do lunges till the next lampost, than walked towards the next lampost and do 20 push ups and walk towards the next lamp post and 50 crunches and walk towards the next lampost and repeat the sets again. Did that for 4 sets. I really felt great after the run. One of my good run.

Anyway, going to have my 24 BOC meetup at my friend's home. Guess going to put back all the fats which I have burnt just now. Heh! Wasted, but anyway, like the malay saying "Rezki jangan ditolak, musuh jangan dicari". Heh! So what ever good things that comes by, it's better to accept it. And don't find trouble or find faults to create enemies. Heh!

Exit Quote: "Go often to the house of thy friend, for weeds choke the unused path." - Ralph Waldo Emerson

Things Are Not Meant To Be

2006-05-10T23:27:00.000+08:00

Things are not meant to be the way how I planned for today. Yesterday night, I planned to go for a short run in the early morning, but end up, stuck in bed like glue! My body was too sleepy to wake up. Furthermore, I have to rush to my work for the weekly run for my guys.

Well, today was R1's turn to do their timing for 6 km run. There's this open field opposite of my workplace where we always do our run. One lap is about 1.2 km plus plus. So they have to do 5 laps of it.

I did the 5 laps last week, with R2. I clocked at a timing of 26 mins 33 secs, which was the second best. There's this guy in R2, which ran 24 mins 25 secs. His 2.4 timing is sub 9 mins easily. I bet you he can run faster than that. He take it easily as there's no one who can run at his pace to push him.

I am happy with today's performance by R1. They improved at least by 1 min compared to the previous run they ran. All I want is effort. I don't push them for a run, like myself, I don't like to be pushed. To me simple, just go ahead and enjoy the run. But one thing, that I do not like are those "khengs" and take you own sweet time as I am being forced kinda attitude. If they can prove to me that they can run superfast and fit, I will rest my case and do not even bother about them. Until they can't beat my timing, they can just follow and enjoy the run.

So there's go my morning run plan which did not happened. So, planned to go for a run in the afternoon instead at the open field. As things are not meant to be the way I planned, my boss wanted to run together at east coast. And he will send me home after the run at east coast. Since he is going to send me back, I suggested to go Bedok Reservoir instead. Since it is near my home and he do not have to drive all the way just to send me back. Don't like to trouble people.

So we ran around the reservoir at a very relax pace. I am using my Nike Free shoe. I thought I wanna try out running on the normal concrete path but end up running on the gravel instead. Well, I must say, I do not know whether my mind and my body plays trick on me but after the run, I can feel that all the little muscles in my leg is like working out. Feels shiok.

While reaching our ending point, one of the SGRunners, whose name is Melvin, but I don't really remember his nick was cathing up with us from the bank. He passed by us and turned and smile. Than, my mind take a few seconds to register his face. Ahh, than i realised he is one of the SGrunners which I met during one of the run last time.

He just finished his last paper for his final year in NTU. He is awaiting for results. I guessed, its time to break free and have a kit-kat. Or I must say, a good way to release a stress is by running. Introduced my boss to him and had a simple chit-chat with him while warming down. Than we went off from there.

THings are just not meant to be the way I planned to be. Below are my statistics for today's run.

Start at: 1728 hrs
Total timing: 28 mins 47 secs
Total distance: 4.79 km
Max Heart Rate: 140 bpm (72%)
Ave Heart Rate: 128 bpm (66%)
Max Speed: 5:15 min/km
Ave Speed: 6:00 min/km
Calories: 292 kCal

Exit Quoute: "If you don't think every day is a good day, just try missing one." - Cavett Robert

Ninja Training Shoe

2006-05-09T23:45:00.000+08:00

My NEW Nike Free Shoe

How do we use this? Or should we?

The Nike Free is not for everybody, but it is adding to not only the research but knowledge that we have of the foot and how it works. The key to understanding Nike Free is that this shoe is more of a training tool, or a conditioning tool, than a piece of running footwear. By using it perhaps three to four times per week as part of an athlete's warmup, over a period of six months, the general health of the foot will be improved and the ability of the athlete to develop speed and proper locomotion will be enhanced.

What types of athletes could use this? Track athletes who want to improve their technique and speed, marathoners and road racers who want to improve their times, football and basketball athletes who want to improve their overall condition, tennis players, obviously. The Nike Free "shoe" may not work for everybody, but I'm sure lots of athletes will want to give them a try.

Quoted from: American Track & Field
http://www.american-trackandfield.com/features/nikefreereview04.html

Nike Free 5.0 Review at David W. Boles' Urban Semiotic

The feeling you have wearing these shoes is magical!

I was walking around Manhattan all day yesterday and I could feel the sidewalk beneath me as if I were walking barefoot. I could feel pebbles and stones and tar. When I went up the stairs my toes could grab the edge of each step if I wished. I was stable. I was secure. I was, indeed, giddy!

Quoted from: David W. Boles' Urban Semiotic
http://urbansemiotic.com/2005/06/26/nike-free-50-review

Nike Free

The shoe is designed as a training tool and not as a replacement for your normal running footwear. It's suggested to wear the shoe a few times per week during warmups. Results from controlled studies proved beneficial.

However, the test results from the group wearing the new "barefoot" shoes showed improvement in all the parameters measured, and the improvements in speed, lateral movement, and coordination were significant--in the 10% to 20% range.

Quoted from: trifuel.com
http://blog.trifuel.com/gear/nike-free-000729.php

Need I have to say more? Let's see how it works for me.

Exit Quote: "In the end, the size of a person's accomplishment can best be measured by the size of their heart." - Unknown

Short Interval & Ninja Swimming

2006-05-08T23:21:00.000+08:00

My home from the canal where I did my intervals

Super shagged as I am typing this right now. I am supposed to do some run at noon time just now, but called it off, as I was doing the IRATA training or known as Industrial Rope Access Trade Association Techniques. Basically, it's rope ascending and descending techniques that are known to be used for commercial purposes. As I am sure you have seen those people cleaning up the Esplanade just hanging by ropes. For more info regarding this, you can go to this website: http://www.irata.org/

Thought of doing the run in the afternoon, but was caught up with something else. Since, I have ran long distance yesterday, I planned to do some sets with a little run in between. So, as I reached home, I straight away ran towards the canal just beside my home. Go over to the other side of the canal where lesser people walking passed.

I started my sets with 20 push ups and ran 40 meters and do 50 crunches. Then ran back towards the starting point and do 20 push ups, than ran 80 meters and do 50 crunches and ran back for 20 meters and do lunges for the next 20 meters and ran back for the rest of 40 meters and do 20 push ups and go all the way... hmmm. Let me make it into point form so u can have a better picture of what I did just now.

Set 1: 20 push ups - 40 meter run - 50 crunches - 40 meter run
Set 2: 20 push ups - 80 meter run - 50 crunches - 20 meter run - 20 meter lunges - 40 meter run
Set 3: 20 push ups - 120 meter run - 50 crunches - 20 meter run - 20 meter lunges - 80 meter run
Set 4: 20 push ups - 160 meter run - 50 crunches - 20 meter run - 20 meter lunges - 120 meter run
Set 5: 20 push ups - 200 meter run - 50 crunches - 20 meter run - 20 meter lunges - 160 meter run
Set 6: 40 meter run - 40 meter sprint back
Set 7: 80 meter run - 80 meter sprint back
Set 8: 120 meter run - 120 meter sprint back
Set 9: 160 meter run - 160 meter sprint back
Set 10: 200 meter run - 200 meter sprint back

Below are the statistics:
Start at: 1841 hrs
Total timing: 35 mins 21 secs
Total distance: 4.86 km
Max Heart Rate: 166 bpm (86%)
Ave Heart Rate: 140 bpm (72%)
Max Speed: 2:51 min/km
Ave Speed: 7:16 min/km
Calories: 417 kCal

After the above sets, I ran back towards my home. Going to be late for my ninja swimming lesson. The lesson will be thought by tiwazz. woohoo! Must call him Shifu! But I guess I am going to be a little late. Left home 7.30 exactly. Must meet him at Clementi Swimming Pool at 8 pm. Drove there and managed to reach there at 8.10 pm.

I know how to do breast stroke. So basically I need to learn how to swim free style. Why I need to learn swimming? Not because I am going to join triathlon, but my work is pushing me to learn how to swim as they are pushing everyone to go for live saving course. Thanks to tiwazz, I managed to learn how to kick! Was soo happy to see that I glide slowly when I kicked! Haha! An accomplishment!

I really put a shame to my ancestors. My ancestors consist of fisherman. Basically, they are natural born swimmers living beside the sea. Wait a minute, I learnt how to swim and thread water on my own. Should I be consider a natural born swimmer too? Heh!

Exit Quote: "I never criticize a player until they are first convinced of my unconditional confidence in their abilities." - John Robinson

Keeping The Flame Burning

2006-05-07T21:40:00.000+08:00

Start at: 1713 hrs
Total timing: 1 hr 39 mins 48 secs
Total distance: 20.01 km
Max Heart Rate: 173 bpm (89%)
Ave Heart Rate: 157 bpm (81%)
Max Speed: 3:52 min/km
Ave Speed: 4:59 min/km
Calories: 1417 kCal

It's been moons that I have not updated my blog. Went for a run just now. Did the Park Connector run from my place to Siglap Park Connector and all the way to East Coast Park and reached the jetty near the light house. Reached there, made a u-turn and all the way back through the same route. In total, 20 km to be exact using my uncalibrated RS200SD watch. Above are the statistics.

After the run, I rested along the canal near my home. Doing some self-thoughts in my head. Why I run? I guess, it all started from just a form of exercise to maintain my fitness. As I pushed more, I started to enjoy it. And now, it's more than just running to get fast each time. But it's more to enjoy the run each time I ran. It's all about satisfaction at the end of each run. Don't really care whether my timing is getting slower, as long as I am enjoying the run.

At a point of time while I was away from blogging, I just stopped using my watch to clock my timing. I just ran without any gadgets on me. Myself and only me. No hassles. Shirt. Pants. Shoes. Run. Simple.

As runners get serious, all the statistics are soo important to them that I find that they have loose the real meaning of running. Unless you are top elite runners who make running as a form of ricebowl.

With a proper schedule for running, it becomes rigid and force you to follow it strictly. You may start following it religiously and until at a point of time you just lose the passion to follow it. Worse, it may end up loosing the passion in running. Well, to each has his own perception.

How fast is fast? Define fast. Definition of speed is very broad. A human can improve their speed as they train harder and harder each time. But at a point of time, when he reach his peak, and what's next? I saw some super elite runners have already reached the superb timing and slack as he loses his direction on what's next. Why?

I know I have not reach my peak yet. I know I can still improve alot if I train super hard. But I just reached at a point where timing is not a factor of my satisfaction in running. Each time I run, I know that I must go faster, but even if I did not meet my target, I am still happy and satisfied that I have done my best. And yes, how do I know that I have done my best?

Individual have his own definition what he means by doing his best. To me doing my best in run is that I know I have reached my limit to push myself hard during runs, regardless of what is the timing that I have.

I would like to see myself improving as time goes by. Dun wanna push myself to a limit where I lose the passion in running. I may do all the interval or sprint training but at the same time enjoy doing it. I just do what I feel like to do. No boundaries. No barriers. No rules. No rigid training. No obligations. Nothing at all. Just plain continuous enjoyment in running and to keep the flame burining!

Exit Quote: "To avoid criticism do nothing, say nothing, be nothing." - Elbert Hubbard

The End Till...

2005-08-18T22:39:00.000+08:00

Enough of this blogging world of mine for now. I will be away from blogging but I will not be away from running. I may return back to blogging but what I can say is only time will tell. Thanks for reading my running adventures. Will be back when I feel like it. For now...

Happy Runnings!

Exit Quote: "I look to a day when people will not be judged by the color of their skin, but by the content of their character." - Martin Luther King, Jr

NUS Triathlon 2005

2005-08-14T20:33:00.000+08:00

NUS Triathlon 2005

Heart Beat Rate (14/08/2005)

Yesterday, I celebrated Fd birthday and gave her lot and lots of surprises. Hmmm. Wouldn't like to share the surprises to everyone. Anyway, I hope Fd had a wonderful birthday. The thing is, I ended up sleeping around 2 to 2.30 in the morning. And I have a race today.

I woke up at 7 am, look through the sgrunners.com forum and read other running blogs that are stated in sgrunners.com. Browse their blogs and put some comments on it. All the blogs are intresting. Every individual had their own way of life and you learn from their lives.

Finished browsing through their blogs and reading through the forum. I just remembered that Encik Jo, my cyclist need to tumpang his bike and himself to go to sentosa. Therefore, I need to borrow Chew's car bicycle rack. So, I have to drive all the way to sembawang to Chew's house, than I persuaded Fd to join us, and went all the way to the west to fetch her, than I went all the way to tampines to pick up Encik Jo. And than all the way to Bendemeer area to pick up Penguin.

And all the 4 of us squeezed inside the car and make our way to Tanjong Beach at sentosa. Arrived there, the carpark was already full and the security do not allowed us to enter the tanjong beach carpark, therefore, I alighted them down at the busstop and they make their way to the starting point, while me go hunt for the carpark. I know there is this new beach carpark. But I do not want to go all the way there, than I drove back and saw this Sentosa Officer carpark. So I smuggled my car into the carpark, which I am sure it is actually meant for public. so I have to walk all the way down.

Reached there, got myself ready. My biker, Encik Jo is already ready, standing at his bike in the transition area. Heh. I am not worried abt him. With his experience and confidence, no worries at all, I know he can just ride pass any newbies on bike. And I always depend on him to potong people.

Penguin did her warm up in the poool. Than the organiser called up all participants for the race brieifing. We went there and listened to the race briefing. there are no proper map to show, and practically all I can hear was his voice mumbling. Hmmm. And he was mubling something and pointing at the map. And it so hard to look at the map since everyone was crowding around that area. Waah! Cialat. I end up not listening to it at all.

Now, what I need to do is just based on instint on what's going to happen. Heh! Like real. well, what I can do is to see those who are ahead doing it. Right? Yeah I did that. Just see how majority does it and we just follow how they did the transition and where they proceed to. I was somewhere around at the transition area, I didn't realised Penguin already started her swim. So I guessed I need to get ready. By the time I went towards the beach, Fd told me she already did her second lap. Fuhyoh! very fast eh!

Than out of sudden, there appear penguin and she ran as fast as she can towards the transition area. She followed the blue carpet and at the end of the carpet towards the bicycle area, there's no carpet. Ended up she stepped barefooted on the road. She was like hoping around enduring the pain of the tar road. She passed the chip to Encik Jo, and all the way Encik Jo cycled.

Than while waiting, my friend Jason, finished his cycle soooo fast. Faste than Lance Armstrong can ever did. I was shocked and surprised. My cyclist was beaten by him? How did he do that? He was cycling with a mountain bike somemore. He can put down all cyclist cycled their expensive styloo milo racer to shame. How did he cycled sooo fast. Than there were some commotions with him and the organisers. I realised that he was doing the third lap out of five lap that he need to do. Than the marshall asked him to go back to the transition area. And he went back towards the transition area. I guessed he might be feeling soo disappointed. Anyway, I understand how he felt.

Than, 4 cyclists have reached towards the transition area, where is this Uncle Jo? Hmmm. At last, he is back. Got ready and have Penguin to assist in putting the champion chip for us. And zooom i sped off. Managed to catch up with the runner who went off earlier. The first three runner already so far away. Dun think can catch up. This runner in orange, I managed to close up with him and managed to overtake him. While overtaking, he called my nick, TLR, come on TLR. Waah paisey2! I turned towards him and smile. Than I continued on running. He was behind me. Pacing with me. I thought it was OK to pass. So I dun mind. Than towards the ending point, I dun here any running step behind me. He was a few meters away behind me.

I am in 4th position now. My plan is either to maintain my position or if possible to overtake the front runners. the front runners are already so far awaya, so I can forget about the idea of running after them. Therefore, I planned to defend my position. It seems that I am far ahead of other runners behind and it seems the front runners are ahead of me. Now this no shiok. Why?

It's like, if u run with a group of people around u. U will feel pressurised to run faster or u might know how fsat is ur pace or u can pace the people around u. BUt for me, no one infront and no one behind. So no kick, and I do not know whether the speed that I run is a good speeed. Reaching towards the finishing point, saw Fd and Penguin there waiting for me. So I just chiong ah, but not that fast lah.

My timing was 22 mins 03 secs. Last year I did 23 mins 01 secs. I thought I ran slower. I know I can do this run in sub 22 mins for 5 km. Anyway, that's not important. The most important thing, Beyond Boundaries enjoyed our race. We managed to get top 5. We got 4th position in the mixed relay event.

Well, about the race, the organiser must really look into the traffic. It is really really bad. Can u imagine cycling and running beside a bus, tram, car. It is soooo dangerous. Especially at the cycling part. It is a competition and it is normal for cyclist to cycle fast. And having car along the same route as the cyclist is a totally NO-NO! Just imagine, the cyclist is at the top speeed and the car infront just brake. That's it. CRASH. THe roads were narrow. And it is only meant for one car to passed by. The cyclist and the runner will be stuck if one big car or buss finding its way through the narrow road. I gueseed, it is good, if the organiser able to close down the road just for the race. It will make the comepetition more fun to participate.

I met alot of familiar faces in triathlon, like andrina, alex, and there are lots of alex. It's like u shout the name alex, everyone will turn around and look at u. So far, I know 3 alex participate in the triathloe, than I met Lyn's husband, Siong and his family who frequent my blog. Saw phishy again! And Jonathon. And XiaoJing, the supporter of the year. Who was there to support almost all the participants in the NUS Tri! COOOL! And many more! And yeah, the singapore triathelte, Mok! THe guy from raffles. Rainbow was there, and yeah my collegues. And many more which I am sorry if I dun mentioned your names. It is really great to meet every single of u! Looking forward for the next race to meet up again. And to finished this, I would like to say thank you soo much Fd, for being there and supporting us and taking our pictures. Thank you!

Exit Quote: "How many a man has thrown up his hands at a time when a little more effort, a little more patience would have achieved success?" - Elbert Hubbard

SgRunners.Com New Logo

2005-08-13T11:57:00.000+08:00

sgrunners.com website banner

sgrunners.com banner

sgrunners.com logo

Above are the new sgruners.com logo. Why dun u join us there at http://sgrunners.com.

Friday Weekly Run

2005-08-12T20:18:00.000+08:00

Running From The Back

Did 5 laps at my workplace. Total distance is about 6 km. The rota guys ran ahead of me as I was talking to my oss before the run. So they left me. Since they are running as a group and their speed is slower, I managed to catch up with them at the second round.

I asked them how many rounds they did, they told me they already 3 rounds which is one more than they actually did. heh. who are they going to cheat? me?? i smiled at them and say, "are u sure???, i thought we are doing 2 rounds". Heh.

Anyway, it was agood pace slow run. 6 km in distance at a timing of 34 mins 55 secs. I told them that our boss want us to run 7 km run with load. The load is a backpack consist of about 5 to 7 kg weight inside. It will be an inter-rota thinngy. so I guessed we will take the average timing for each rota. the rota having the lesser timing will win.

So I guessed they need to train on their own for this. My fastest timing that I did 7 km run with load is between 35 to 37 mins. Not sure how fast I can do it this time.

Exit Quote: "When a man is wrong and won't admit it, he always gets angry." - Thomas Chandler Haliburton

Running For Singapore

2005-08-09T23:26:00.000+08:00

National Day Parade Run from Yishun to Padang

Left home at 12 noon. Need to be at NUS by 1300 hrs. Need to pick penguin at her bus stop. My parents followed me, as they will bring back the car after I drove there. 1300 hrs means 1300 hrs, and we will be there by 1300 hrs. We do not want the bus left us over there.

We waited at the canteen and I and penguin was wondering who is the bariumoxide who said that he will be running the NDP run in the sgrunners. Anyway, we waited there till 1300 hrs and there's no sign of people and the bus. The people only arived at 1315 to 1330 hrs. Hmmm. I dun like to wait, but I dun mind people wait for me! hehe! yeah right!

Than comes the organiser. They were from NUS SRC. One thing about them, they never command us what to do. So if not them, I was lost, where and what are we supposed to do, although I have went through the dry run before. I am soo eager to run throughout the 21 km of the route from Yishun all the way to Padang. During the dry run, the organiser dun allow us to do the whole thing, as they are afraid that we might drag and slow everyone down.

I could have make a promise to them that, if I ever slow the runners down, than u can drag me into the bus, and I dun run with them. Well, I didn't make that promised, instead I informed the organiser that I would like to run the whole 21 km. The good thing is, the organiser allowed me to run, and along the way I felt tired, just wait at the checkpoint for the bus to come. I was sooo happpy! Wooohooo!

I was sooo eager to run. Only 5 runners were supposed to start at the starting point. Plus me, the KAYPO one, is 6 runners. The rest are runners from Yishun constituency. WHen the GOH, which was one of the MP over there flag off the run, everyone started running along with him. So the first checkpoint we are heading to is the Yio Chu Kang stadium.

Donald and Earnest Wong from MR25 was there running along with us. Heh, wat are these two champs doing here. I mean, they are super fast and I hope the runners from my group do not follow their pace. If they were to follow, that's it, confirm they are going to Pancet fast. They are not humans, they are immortals. Haha!

Well, we continued running on and on. Relay runners change in each stop. Some of the runners, who slows down have been swept up by the bus to join the rest inside the bus. I've been running in a number of group run before. It is tough. It's either u are fast or u are slow. And each time, when people who is holding the flag in the front, they will have this extra energy to run fast, leaving the rest behind.

Donald and Earnest stopped their run at Bishan while we proceed on towards the city. It was fun. The only setback for me is that they only give away Newater. *sigh*. So, this is either I drink, or dun drink at all. No sipping. Heh. I abstained myself from drinking the Newater. If I have a choice I dun drink at all. So I choose not to drink.

I have been running throughout the 20 km without any drink, until we reached at a bus stop before bugis junction. We stopped there for a few minutes as we are sooo far ahead of time. It is still tooo early for us to reach at the outskirt of padang for us to handover the flags to another group of runners, who never run a single centimeter throughout the 21 km, which they will enter the padang looking sweatless.

My friend saw the NDP parade live on tv was surprised to see people who went in with the flags was so strong and clean. They look soo tireless. THey make people think that they run 21 km tirelessly. Hehe! THerefore, we are the unsung heroes who ran the 21 km journey just to give this group of guys the fame in the middle of the padang.

We left immediately after we reach the outskirt of padang, as there's nothing left for us to do. And we can't even enter the padang to see the NDP ceremony. They should allow those who ran the 20 km over distance to enter with the flags. The feeling of running the 21 km and enter the padang is totaly different from those who never run at all. The feeling is that, you are proud to be a singaporean running throughout the 21 km just for singapore.

aniwei, happy 40th birthday singapore. let me end this with a pledge! heh!

"We, the citizens of Singapore. Pledge ourselves as one united people. Regardless of race, language or religion. To build a democratic society. Based on justice and equality. So as to achieve happiness, prosperity and progress for our nations."

So, let us really stick with the pledge. Let us stay together beyond any boundaries and remove those unselfish thoughts. Let's be sincere to humanity. And keep on running! And run for singapore! hehe.

Exit Quote: "It may be those who do most, dream most.” - Stephen Leacock

MR25 Time Trial with The SgRunners.Com

2005-08-08T00:06:00.000+08:00

Sgrunners.com after MR25 Time Trial

Heart Beat Rate for MR25 Time Trial

Went for the MR25 time trial just now. Reached there at 4.30 pm and saw carine and her bf, renohtaram and mark. "Tompang" their bags inside my car and we went off to the zig-zag bridge, where i saw phishy, brokenrunner and her siblings, skyver, alvo. meteor and regular MR25 runners like autine evelyn, jj, ian and many more.

Sorry for all the nicknames, but I remember the nicknames more than their real name. I dun know why, but that's how I can remember things. I used my left brain to remember names which I can easily visualise like their nick names. Haha. Sorry guys!

The intresting part of this race, there were alot of fast runners going for this one. I didn't realised that it was time trial for the elite runners. For those who wants to be part of the elite team, they are required to clock a certain timing, which I think below 20 mins or something for guys and 20 mins plus for ladies. I am not sure about the timing, but it wasn't intimidating at all to see all the fast runners. Why? Cos I know I couldn't make it there. They are too fast for me and I am definitely be somewhere in the middle for this race.

I registerd myself and took the number tag number 3091. Stretch my muscles and went off for a slow run with renohtaram around the zig-zag bridge area. For this, I targetted to run below 22 mins. My recent PR for this time trial was 22 mins 22 secs which I did last December. Can I go below than that? Hmmmm. I am not sure leh.

There was this very old man over there, he was talking to me and said that, waah, your body soo fit, this kind of body if do 400 meter and 800 meter good, but long distance, wasted, cos lost alot of energy to carry thsoe heavy body. heh! I agree with you on lost alot of energy with my heavy king kong bodies. But I dun like 400 meter 800 meter distance lah. Not me lah. By the time I reached 200 meter, I panting like crazy oredi. heh. So, short distance is totally out for me. And I run long distance just for the fun of it. Hmmm, that make me wonder, if only my body is smaller in size, I think I can run sub 3 hours for marathon. Cheh!!! Dream on lah!

So everyone gather at the starting point right before 1700 hrs. And the run went off immediately at 1700 hrs sharp. Amazing. I mean it started really exactly at 1700 hrs. The elite runners was soo ahead of me, and that include the ladies. Fuhyoh! Yeah! I saw renuka. One of the uprising long distance runners in singapore I must say. In the early stage of the race, I managed to overtake her, but she managed to overtake me in the later part of the race and left me behind soo far away. hehe. wat to do. me heavy wat, like the old man say. Just imagine a big king kong running. Heh, thats me! But anyway, i think king kong run faster than me.

After 3 mins 50 secs, my heart beat shoot up to 170 bpm. It was totally a fast pace race for me. Really whack myself I guess. Didn't managed to overtake anyone during the race. It's people who overtake me instead. Heh. Stress. Am I that slow or there are goood people running this race. I guess it is the good people running this race. There were alot of them. When I reached at the u-turn point, I was drained out already and my timing was 10 mins 42 secs. Hmmm, I felt that I was sloweer than my last time trial run, the december trial run, i took 10 mins 56 secs and my second time trial was 11 mins 03 secs. Okies, this time round, I ran faster I guessed. And when i ran faster at the early stage, that means, I am going to suffer at the end of it.

The trail has this up and down slopes when u meet the reservoir. It was really tough to run up but down, I just speed up and whack. And at one point where I need to go up the slope, my leg suddenly felt like stopping, felt soooo heavy. I think I am breaking down soon. I tried to maintain a moderate pace. And I managed to overcome it. The shiokz part when i see the last slope which is near the exercise part which is very near to the finishing like. Over there, I burst all out towards the finishing like and my heart beat shoot up as high as 186 bpm. Almost reaching my max heart beat. Talking about heart beat, max heart beat rate = 220 - my age. Therefore, according to the calculation, my max heart beat will 194 bpm. So, it is almost reaching there. Heh.

I reached the finishing point at a timing of 21 mins 52 secs. Waaaah! Soo shioks ah! I managed to beat my personal record. I guessed the last burst of fire really helps my timing. Just imagine, if I didn't burst out the last few hundered meters, I think m timing will be around 22 mins plus, might break my old personal record, but not below 22 mins. Now, you can call me a greyhound! I am categorised under greyhound already! woohoo! WOOF! WOOOF!

After the run, saw those sgrunners and congratulate those who managed to pass the time trial, for those who didn't, it's ok. I mean, the most important thing you enjoy the run and the company over there. I find that, not meeting the timing doesn't make u any lesser than any runner. If u run and u like running, you are already a runner regardless of your timing. Timing like, what the forummers in sgrunners say that it is just statistics. Not that important to normal runners like us.

Than we took pictures before we go home. As show above from top left, phishy's friend, phishy, renohtaram, brokenrunner, carine, skyver, than seating from left, meteor, alvo, renohtaram, the owner of this blog and fd. Than we went off to toa payoh for our dinner and I ate a bowl of fruits! haha! yeah, i know to detox myself! Than we registered for the Mizuno Wave run at the near by world of sport.

Exit Qoute: "You never really lose, until you quit trying." - Unknown

Running To East Coast

2005-08-07T01:40:00.000+08:00

20 km Run in Running Order

Running Route (07/08/2005)

Distance: 20 km

Time: 2 hr 10 mins 46 secs

Well the running itch started. I was supposed to go for a run yesterday evening but instead I went for a swim. So I need to pay back my running plan. I am going to do a long slow run. The 20 km route which I always run. And well, planned to do it in the early morning but to lazy to wake up. Instead I prepared my run at noon. Left home for the run 1 pm. The sun was right on top of my head. You can see it through the pics above.

Well, put on my thick sunblock and my sunglass, that will be enough for me to survive the ordeal! Felt motivated to run under the hot sun, I ran at a moderate pace, smiling my way through. The run was ok throughout until I reached east coast, the sun is killing me and felt over heated. I stopped at the 7-11 near the parkway parade and bought myself 2 bottles of plain water.

Yeah, for your info, today was my first day of fruit detox. heh, it was tough, only eating fruits and my stomace was growling, but I only told myself, it is mind over body. So just whack!

After bought the water, I walked towards the traffic and started to run again afterwards. Than, along katong area near Frankel Ave, I started to walk again. I walked again along the siglap area than started to run when I reached New Upper Changi Rd. Than when I reached the ending point, i walked again. Heh.

So basically, I run walk run walk for the last part of the run. The heat was unbearable, but it was a good run. I ran for 2 hr 10 mins. The moment I step in my home, I immediately go to the refrigerator and look for water and fruits. Heh. TOoo hungry oredi! Tommorow, MR25 time trial and the sgrunners will be joining.

Exit Quote: "Sports do not build character. They reveal it." - John Wooden

Running Clinics for Marathon

2005-08-05T22:11:00.000+08:00

Morning Run and Evening Swim

2005-08-05T18:11:00.000+08:00

Determination

It was the weekly friday run, and this time i bring the rota for a run around the big usual open space without telling them how much lap we are going to run. I told them, just follow me running, until I stop, and please do not stop if I dun stop, and if u feel you can't take the run, you can stop. Challenge by choice. And I will go and on running at a very slow pace where everyone can follow. I will keep on turning back asking whether the pace was OK. And it seems very comfy for them.

For all the weeks of running, the guys been used to run only 4 laps. So running at unknown distance is very creepy. Especially to those who dun like running. It's like running to the unknown and you will be wondering whether you can finished it or not. It's like seeing a very strange unusual object. Very scary rite? So, that's the reason of not telling them. Their mindset is already stuck at 4 laps. And anything more than 4 laps is a very scary thing to do.

Personnaly, its like running your first VIRGIN marathon. U will never know how it feels, cos u never felt that distance before, and this is going to be your first time facing it. The situation in the end of the run is unknown. U do not know what to expect. The only way to know or to overcome it is to experience it. And it is the same thing as adventure race.

And with all this sports, it is the same as how you live your life. Live or life? which one ah? Ok, it is full of unexpectations and obstacles. U never know what is going to happen the next moment. You might plan it that way, but you might not no the obstacles that u might come. U may go through all the factors and consider all the obsstacles, but you will never know what is going happened. This is life, and running is like living your life. Unexpectations. That's the purpose of why I never tell them what is going to happened.

I am sure know what went through their mind. "Eh! When going to finish?" "How many rounds are we going to run?" "Can I finish this or not?""Or should I just quit running?""Should I run faster?" these are the worries they have. It is normal in an abnormal situation. Humans are humans. I will think the same way too, if I were them, especially, if I am running with a crazy runner, who does not know the meaning of TIRED!

So we go on, and reached the 4th lap. And by the 4th lap almost 1/4 runners are already out. And can see that the runners which still continues on are planning to reserved their energy. They tend to get slower. And, I asked the front man to open up, and I never say that it was the last run, the front man open up, while the rest behind, which are better runners tend to maintain their normal pace. And, i end the run at the 5th lap which is about 6 km in distance. We ran for 37 mins 47 secs. I told them from this onwards, we are not going to run 4 laps anymore, we are going to increase 5 laps.

Than, in evening, just now, I reached home and thought of going for a long slow run to east coast. But end up, I changed my mind and go for a swim. This is the second time for this week that I went for a swim. I went to Bedok Swimming Complex. The first time I swam, which was on Wednesday. I managed to get my free style stroke. it looks damn awkward, am I sure my stroke need a lot of improvements. The most important thing, I managed to move with a free style stroke. So happy.

And just now, I managed to thread WATER!!! WOOOOHOOOOO!!! I was damn happy! I managed to go in the middle of the deep pool and thread water for about one minute. I learn everything on my own. And now, I can be called the Lonely Swimmer oredi. Anyway, I still need a coach or instructor to guide me on how to swim properly. I still have a lot and alot and alot of things to improve on before I am able to swim in the open sea. Anyway, I might be going for diving in September, but the Mizuno Wave Run will be on the 4th of Sept which my clash with the diving. I will either opt out from the diving and join the run or I will choose the diving istead. I will see how. The choice is in my hand.

Exit Qoute: "A man can succeed at almost anything for which he has unlimited enthusiasm." - Charles Schwab

Fruit and Detoxification

2005-08-05T07:25:00.000+08:00

My boss went for a 3 days fruit detox last week. And I thought it was a good idea. It's abstaining from all other foods except for fruits. He can only eat fruits for 3 days and normal plain waiter for a drink. And not even those fruit juice that you can find in stores.

I was wondering what is the benefit of this fruit detox. Basically it detox all those harmful stuff in your body and cleanses all the unwanted and toxic chemicals in you. And you will feel energize after the detox period. Well, if my boss can do it so can me. So what am I waiting for?

Tonight I am planning to buy alot of fruits and fruits and fruits and more variety of fruits. And I am going to make 100% my own fruit juice. I am going to do it for 3 days fruit detox, than I am planning to fast for another 4 days after. Waah, like real ah! Let's see the changes. Will update how I felt during this 3 days detox.

Below are some of the articles that I saw in one of the website about detox. Why detox and what are the ways to detox.

Detoxification
Before we tell you more about the detoxification of your body with fruit we talk about stimulants first. Then we discuss detoxification and the slow reaction of your body, it reacts like an oil tanker.

Stimulating your body
A stimulant is a substance that quickly changes a symptom in an unnatural way. Many people in Western society live on stimulation. We use stimulation to make us feel good. If you try to control a symptom with stimulants, the cause of that symptom will remain. The core of a problem will never be solved by using stimulants. The number of stimulants we use is endless.

We will discuss the most important stimulants in a quick overview.

List of most common stimulants
1. Refined white sugar
A lot has been written about the detrimental effects of refined white sugar on the body. It is really very bad for you. Inform yourself because a lot of products contain a lot of refined white sugar. Cola for instance, but also ketchup contains a lot. Try to cut down on it by using brown sugars, like cane sugar.

Sugar has a stimulating effect. If you consume a product full of sugar you get a kick out of it, that's why products that contain a lot of sugar are so attractive.
Possible substitutes:
- cane sugar; tastes the same, same kick.
- fruit juices; same kick from natural sugars.

2. Coffee
The stimulating effect of caffeine in cola, coffee, tea, and chocolate are well known.

Substitute for cola: for the caffeine green tea; for the sugar it contains (one 0.2 l. glass contains 3 spoons full of refined sugar) you can drink fruit juices.

Substitute for coffee:
- Japanese or Chinese green tea.
Gives the same kick because it contains the caffeine but is less worse because it does not contain the stomach irritating substances.

3. Diet pills
The stimulation of some diet pills is obvious. A lot of weight loss herbs are stimulatory. Some athletes have even experimented with these to give them more energy during their competitions. How's that for a stimulant?

You should be very careful or better: do not use them at all. If it is really necessary consult your doctor first.

Substitute: Fruit.

Fruit is detoxifying and you can eat as much of it as you want. You will lose a lot of weight if you cut down on other nutrition and replace them by fruit.

4. Cigarettes
The nicotine in cigarettes is another well know stimulant.

Substitute:
- squeeze fruit (kills time);
- carrots.

5. Spices
Some people feel that salt, pepper, and some spices can be stimulating. Did you ever notice that some people seem to require large amounts and others require none?

Substitute:
- herbal salt.

6. Red Meat
People feel good and strong right after the consumption of red meat. This is a bit strange because the energy of meat consists of proteins and they take 4 - 6 hours to digest. Therefore the immediate effect must be a stimulant.

This effect can be caused by the stimulating elements the meat contains. A well known theory is that when animals are being killed, the animals know that it's about to happen. This activates the production of adrenaline which fuels their blood with fear hormones. These are incredibly stimulating and it is impossible to remove all of them from the meat (and milk).

Animals are also injected with hormones that can stimulate too.

Substitute:
- fish.

7. Drugs
Soft-drugs as hashish and pot stimulate the kidneys and the blood circulation and can't be overdosed but also contain a lot of polluting elements that can cause cancer, like cigarettes. So stay away from them.

Hard drugs are chemical drugs and are extremely stimulative (pills, powders, alcohol). They speak for themselves, the biggest kick, the biggest kick down for health. These stimulants are so aggressive they kill brain cells. An overdose is killing.

Detoxification
Stimulants cannot give the body what it needs. Only natural food can promote a healthy and thus happy physiological function. You could look at it this way: the only natural way to feel good is the one that is a by-product of a normally functioning body that is producing sufficient energy at the cellular level. Any other way to feel good is phony and a result of stimulants, how innocent these stimulants may look.

Your body detoxifies itself all day and for the biggest part during your sleep. Especially until noon it is therefore sensible to eat fruit only. Your body has to dispose of the toxic elements it receives from stimulants, nutrition and pollution.

If you stop the stimulating of your body with a certain stimulant there is a good chance that the following is the result:

an immediate loss of energy;
emotional symptoms such as headaches, sickness and depressions.

So, if you stop the use of a stimulant you will not feel better right away. It's obvious that these products are really addictive. In some cases if someone improves his eating habits an immediate increase of energy is experienced but the opposite is just as often the result. The body has not only to deal with the moment but also with the problems that have resulted from the past...

Weight loss
For example: if someone improves his eating habits (for example eating a lot of fruit or quitting on dairy products) and loses weight, not only does the body have to burn the fat, it also has to cope with toxic waste that is embedded within the fat. So if your body is burning that fat it is very likely that you will feel ill because your body also burns the toxic waste products embedded within that fat.

Fruit
If you haven't eaten fruit and vegetables on a regular basis and you start to eat a lot of fruit, your body will detoxify itself first. Even if you don't change your use of stimulants!

Fruit can be used to help your body detoxify. The best way of doing this is not to eat anything but fruit until noon. Till that time your body is still busy detoxifying from the night before. Now you know why people always drink freshly squeezed orange- or grapefruit juice in the morning.

The strongest detoxifying effect is caused by the acid fruits. Especially (red) grapefruit and lemons are detoxifying. Citrus fruit is all acid fruit but also tomatoes and pineapples are acid fruits . Squeeze 3 oranges, two mandarins and half a red grapefruit for breakfast. It's the quickest energy supply to wake you up in the morning!

Be a little-bit careful with the acid fruits when you are ill. Your body is already very busy detoxifying and when stimulating this process it could cause an over-reaction of your body to clean itself even more and could make you even feel worse for that moment. So don't go squeezing 20 oranges to get better.

If you are really sick and don't want to eat or drink, the best drink is a glass with the juice of half a lemon filled up with boiled water and a bit of cane sugar (not refined white sugar!) Because you only use half a lemon the detoxifying effect is not so strong but your body does receive much vitamin C.

Oil-tanker
Don't forget that the human body reacts like an oil-tanker. It is wise not to expect immediate results from changing your eating patterns. Going on a diet is nice for a two weeks holiday at Hawaii beach but won't help you losing weight or make you feel better, healthier and more energetic on the long run.

http://www.thefruitpages.com/detoxification.shtml

Exit Quote: "Life is full of obstacles, it depends on how you face it" - Unknown

Running End

2005-08-04T20:45:00.000+08:00

This is the second half of the year and it will be going towards the end of the year. And when the year ends, it means a big running event is coming up. It is the Singapore Standard Chartered Marathon 2005. That's the place where all the runnner congregrate be it the fastest or even the slowest in attempting one of the world's toughest marathon.

Why did I say Singapore is one of the world's toughest marathon? I read a Running Mag, and the running mag stated the most humid marathon competition was Singapore in their top list. For us living in this kind of weather and conditions and been running long distance, it may be very normal to us, but for those who are not used to high humidity this is tough.

Aren't we proud to be called one of the world's toughest marathon. Well, it is great to hear that especially for those who made it to the finishing line for the past three singapore marathons.

For those runners' who are used to running a marathon in high humidity country will have a benefit of running at better timing when running in a lower humidity. You can cut off your timing by 5 to 10 mins. For example, if you run your marathon in Singapore for 4 hours, you can run in low humidity countries in less than 4 hours. Including with your hard training, you can even go as low as 3 hr 30 mins. I haven't tried that, but that is what expert says, which I thought it is true.

What's my plan from today onwards towards the end of the year. This August is like the running month of the year. Almost every weekend I have a running competition. I have shifted my running callendar to sgrunners website. You can click here, if you want to see upcoming events in Singapore and the neighbouring country. My purpose of shifting it there is to encourage running enthusiast out there to participate in the SgRunners forum and at the same time enjoy the companies of runners.

OK, starting of from this Sunday which is going to be third MR25 time trial. The fastest timing was 22 mins 22 secs. I was hoping hitting sub 22 mins. Which is really tough for me, considering how heavy and bulky I am. Worst, I am growing bigger now! Heh! Going to meet up the sgrunners who want to try out their timing in the MR25 time trial. So I guess, going to see alot of common faces this weekend.

Than, I will be participating in NDP Run on Singapore National Day itseld, which is organised by NUS. We are going to start from Yishun, where there will be some celebration and party going on and run all the way down to the padang. Estimated to be about 21 km in distance. I did a trial run before with them last two weeks. I didnt do the full one as the organiser keep on insisting us to change. Only one person manage to run the whole route. I dun want to be pushy insisting on to run the 21 km. Let the organiser rule the run and let us just follow by the book. But it may goes different way on the actual day, cos I am planning to run throughout 21 km. See us on TV, who knows, the TV might catch us in action.

On 13th August afternoon, I will be participating in Geylang Serai Intra-Con Road Run Championship 2005. I will be running around the Bedok Reservoir. Will be my first time running competitively in bedok reservoir. Going to be fun. My fastest timing running on my own around the bedok reservoir is 19 mins 50 secs. I am not sure how fast I am going to run for this one. Looking forward to do lesser than that, since it is a competition, and I believed that my running competitive rate is faster by few seconds compare to running on my own.

The next day morning, I will be running for the NUS Triathlon. I will be participating in team relay event. My team will be Penguin as my swimmer and Johari will be my cyclist. We are looking forward to get a good position for this one and I believe we can do it. Looking forward to get a top 5 will be nice. It is going to be 800 meter swim for penguin, 17 km cycle for Johari and 5 km run for myself. Going to give all my hearts out for this. Going to push myself to the limit. my target is either to maintain my position or to catch up with the front runners. I am soo familiar with the route, since most of the triathlon and biathlong organise by NUS are always held there.

The following weekend, 20th of August, I will be participating in the Civil Service Quarter Marathon. The marathon sounds HUGE, but we are going to run only 10 km. Going to start at Temasek Poly and run out towards the bedok reservoir and run two laps around the reservoir and back to temasek poly stadium. I did the run last two years, but didnt remember my timing. Maybe somewhere over 50 mins. I am looking forward to do 45 mins for this one. Going to run for MR25 for this one. My organization will be participating too, but not going to run for them, because I already register with MR25 first. And I am sure Gurkha going to be one of the faverets again for this year.

The next day after the CSC Quarter Marathon, there will be an SPCA Charity Run held at MacRitchie. Still considering of registering for the race. The registration date will end on the 12th of Aug i think. If I were to run this, than I won't have much time do my own things than. Well, I will see how.

Than the week after, 28th of Aug will be the New Balance Real Run! That's the event of the month that I will be looking forward to. The toughest part of the run is running on the sand. Nothing beats the endurance of running on the sand. The last time I ran, I almost give up on running and about to walk. But I endured and managed to finish the Real Run in 48 mins 11 secs. I hoped this time I can do very much better than last year. I did a trial run before as mentioned in my previous post. The sand part was shorten. And it will be an advantage for me.

Than, there will come September. September 11, the day where the act of terrorism happened. I did the longest run to commemorate the 911 incident last year. I ran around Singapore in 24 hours with my group of friends. U can see my old posting about this run. But this year, Army Half Marathon held on the same date. One of the competitions that I will be looking forward too. Target to run in less than 1 hr 40 mins for this one.

October, will the Muslim fasting month, the month of Ramadan. We will start fasting on the 5th of October and end on the 5th of November. I will definitely will continue my runnings. BUt it will slower than what I will normally do. It's going to train my mind more than my body. Going to take up the challenge and hoping that I will be a better person, spiritually, mentally and physically.

November, there will be MR25 35 km Progressive Run. I am planning to participate in that. Train for my long runs before the Singapore Marathon itself. Going to be intresting. I still do not know the route for the 35 km. But I will definitely want to finish the run regardless of my timing.

Than, there the date comes. December 4th, the congregation of runners, running from 5 km to 42 km. The highlight of the year. Looking forward to see all the efforts that I did paid off. Targeting to beat my previous PR which 3 hr 46 mins which I did in KL. I want to do below 3 hr 40 mins. It is tough, but I am willing to take the challenge. Nothing is easy. Especially, Singapore is a well known one of the toughest marathon in the world due to the humidity.

And at the end of the year is the Ultra Marathon organised by MR25. It will be a 12 hour race and u can run as many laps around MacRitchie within that 12 hours. This year, planning to run more than 7 rounds, which I did in last year. That will be the GRAND Finale for my running this year. And will looking forward for the new upcoming races for the next year.

WOW! Sometimes, it's hard to believe that times are running fast. It feels like that it run faster than you do. From what I know, I will be damn old. Life is catching up. And without u knowing it, you will be inside the grave. Sigh! Positivity will comes to reality that one day we all going to leave this world. Going to make full out of it and at the same time, going to be the best person that I can be. I hope.

26 of my lifes has gone, and about 25 to 30 years of my life to go according to average age. What should I do within this 30 years. I hope I do something beneficial. I don't want to waste my time.

Exit Qoute: "The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well." - Ralph Waldo Emerson

Singapore Runners' Blogging Community

2005-08-02T19:33:00.000+08:00

Wat happened to me lately. Nothing much. I have been running from work to home almost every week. And been running around and around my workplace. Therefore, it's just a normal everyday run to me and nothing much to highlight. What I would like to highlight for now is the Singapore Runners' Blogging Community.

It is the brainchild of mine. I had a vision and dreams to have a website where all Singapore runners gather and exchange their ideas and suggestions and stuff like that. It's been my dream to make it happened. I started of as a few bloggers supporting me, David as known as DO, Anthony as knows as The Dream Runner, Philip, Carine and Penguin. It was just these few guys that make me go ahead with making sgrunners website.

I started of with http://sgrunners.blogspot.com. I roam around the blogs, surfing from one blog to another and even do a search engine for singapore runners' blog, and invite them to join the humble sgrunners website. I know, I did spent alot of time on it, but I find that, it's worth trying to call them up whether they are intrested to be part of the Singapore Runners' Blogging Community.

It paid off and work very well, when I managed to get more than 30 singapore runners' blog. And I post it inside so that everyone can share their ideas and in another words encourage readers and motivate them to run. Than, not for David, who published the sgrunners blog at tommorow.sg website nothing like this will hapened. I set up a forum for all running enthusiast to join in pour out all their ideas and rantings. It will be great to have such a friendly forum in Singapore. The only running mail group that I went is MR25.

One thing about MR25, it's more of mass e-mailing. Therefore, it will be a problem if it end u flooding somebody's email box. But I know, it is good to have a form of communication to update each other with running topics. This forum was set up out of my own free will. Slowly, it rises to 20 than 30 and currently, there are about 115 people registered in the forum. It is soo overwhelming.

I know it was a success on my part. A dream that came true. I know that my hardwork paid off. And there will be always someone in the forum every single hour. And new people starts to join in. I guess, this is one of the greatest highlight of my life. I know I can do something for the Singapore Running Community, and I know I have done it. I started the spark and now it already burn to flame, not it is up to the rest to burn it even bigger. Spread the words around, the Singapore Runners' is going to grow.

We did a mini gathering. First was at Sentosa, we did a New Balance Trial Run. I saw a few of them and at that time I was like the meeting point for them, cos majority recognise me and I am the only MALAY BOTAK guy who wears a long track pant. Definitely they can spot me easily. We had a wonderful run along the new balance route. we washed up and went off to the MacDonald for our first virgin breakfast together. It was very nice and intresting and the group is very warm and friendly, I felt great to see that my hard work paid off, and I really hoped that it won't end there.

Than, came the second meet up the week after, where I planned to do a run at east coast, to run end to end 21 km. some of them wanna joined me and end up we did that run as a group and yeah, after that we went to MacDonald again for our breakfast. It was fun. Realy really fun.

Now, sg runners have a new website and a new forum. Thanks to Carine for migrating the old website to the new one. I really appreciate it for assisting me to do the job. I did that before and I know it is time consuming and alot of effort are needed. And now, the new official website is at http://sgrunners.com. Please go there and placed a bookmark.

The forum has grown bigger and alot of people has now become more proactive and it seems that the forum can run on its own for now. I guess, I will take a step back and let the forum goes on its own.

Thanks for appreciating it and please give ur support the runners' community!

Exit Quote: "The only way to avoid failure is to never try anything new." - Unknown

The Journey To West Coast

2005-07-11T09:13:00.000+08:00

Anyone Wanna Be Poke By Me???

After the MILK Run, I went through some first aid course called trauma mgt course in a trg school somewhere in the west. It was intresting and inline with my line of duty. We learn how to do PAM, which is called Patient Assesment Model. Very intresting. In the same time D@RT Course is on. 7 weeks of tough training. It is consider the toughest training in my org.

On the 4th of July. The Independance Day. After the course, in the evening, at around 5.30 pm, picked Fd up at Jurong Pt, and went to NTU for a run. One thing abt running at NTU is that they have a place to wash up. So, after the run, you can take a shower. Fd was waiting for me inside the car, while I ran one round around the perimeter of NTU. It was a slow run. Didn't really want to push myself after the MILK Run, or else my muscle will be "kejung" (ask ur malay friends what is "kejung"! Heh!

One thing about running at NTU is the uphill after the NIE towards the NTU near the PUB waterworks entrace, near the new NTU Tech building. That was the famous hill or slope or whatever you can called. You will be stammering up the hill. A good place to run with few cars whizzing by.

On the 5th of July, I ran at Pusara Aman, the Muslim cemetery nearby. Ran with D@RT trainees. Did a slow and relax one for myself. Run around and around and around the cemetery. A very very very peaceful place to run in. One thing about running in cemetery, it somehow will remind you that one day you will die. And only time will tell when is my turn. In the end, we will end up somewhere out there, with different religions having different opinions of where will end up. And that make us equal at the end of our life, no matter you can run fast or not, or you dun run at all, no one is better of than the other guy in the end. All will be equal.

Therefore, the bombing happened in London wasn't a surprise at all to me. Terrorist act done by anyone and everyone can happend all over the world beyond boundaries. Victims? Who are the victims? There are no boundaries in victims. Anyone and everyone are victims regardless of race or religion. Pointing finger is already late. It alread happened. The person who did the bomibing must be brought to justice. The most important thing for individual is to look at ourselves and see what have we done to make the world a better place to live in. It's a pity and sad to see and hear people die due to terrorist act. My condolonces to those who died in the event.

My Birthday (Click On The Photo To See Album)

On the 6th of July was my birthday, I didn't ran although I brought my running gear along. I met Fd and we went to East Coast for dinner. We bought food at the food center and sat at the nearby BBQ pit and had our dinner over there. Thanks to Fd for making me birthday cake. Really really appreciate it! So sweet of Fd for doing that! And bought me a few surpirses! Heh! Thank you Fd for celebrating the day with me! I will never forget finishing up the whole b'day cake that you made for me. hehe! I finished it up! Thanks! heh!

On the 7th of July, in the afternoon, I ran with my another boss infront of my workplace. THe thing is he always started damn fast and I am having a hard time to catch up. It's a cold start for me, and I will breathing hard. I only followed him for one round, another round, I did a small one with one of the Pakcik Bomba. A slow and rileks one. I dun have good pick up when running. Me need to start slow or at least really warm up before the run if want to start fast.

Sunset @ Bedok Reservoir

Then after the run, with my black backpack I ran home. A good slow run towards home. Saw the sunset, it was wonderful. I love sunset and sunrise. I took pictures of it as shown. Do you know of any place where you can see beautiful sunrise or sunset? Name me the place!

On Friday, I was busy studying for my Power Pleasure Craft Driving License theory test therefore I didn't run. The test held in the evening at S'pore Poly. It consist of 30 questions and you can only have 4 wrong answers. More than that you fail. Waah. Kanchiong man! Anyway, even if I fail, I can take a retest again. Same like car driving license, you need to pay for the test. The test started at 7 pm. Wa there and sit at the computer. The test was done online. Did the 30 questions. Once done, you need to save and submit, and that's it. No longer can change the answer. The result was given right after u click on submit. Than the results came out. CIALAT! I have a few questions wrong. Guess how much. 1, 2, 3, 4....... Ngam-ngam! Only 4 questions wrong, therefore the result, I passed my Theory Test!! Wooohoo! WAS DAMN HAPPPY! Now looking forward to go for the practical test. Which I have not boook yet.

Alive! West Coast Road Race 2005

Saturday was off day for me. Taking a break for the West Coast Run! Yeah The ALIVE!!! WEST COAST RUN! heh. 5 km run around the West Coast park. I picked up Fd than went to West Coast. Reached there around 7.30 am. Met CT at the MacDonald. She supposed to run, but due to not feeling well, she didn't ran. Saw Peter who was doing his warm up. I made a quick change like Spiderman, than went off to do my warm up. Went towards Peter and showed me to the registration point. I ran one round around the reservoir for about 5 minutes. Than did some stretch and got ready for the run.

The GOH arrived. THan there's no announcement, no briefing. Nothing at all. THey don't even call the runners to gather or who to start first. Out of a sudden. PEEEKKKK! The horn sounded! Haha! Cialat! For those who never read the rules and regulations must have problem with it. They will be soo unsure whether they have to go or not.

For me, I have read it, I know the first PEEKKK was the Men's RUnners, Second PEEKKK was the Women's and the last PEEKKK was the fun runner. THe route that was given inside the registration form was very unclear. Therefore, I just follow where the front men run. Luckily, there was route marshall along the run that guided us the way.

I accelerate for the first hundred meters. Waah! Did I went that fast. Well, just carry on, I slowed down abit in the middle of the run, cos I do not want to blast all my energy in the beginning and end up jogging in the end of the run.

You know me, I am not a short distance runner. 5 km is too short for me. 5 km is for runners who have speed. For myself, I do not have speed. 10 km is an ok distance for me. Some long distance runner don't join the 5km run cos, you need to burst all out for that distance. It's too fast for them to join. For me, as long as it is running, I just joined. ANything less that 2.4 km I will consider. I can't blast my lung out below 2.4 km.

THan at the end of the run, I blast out for a few hundred meters. THat's where my heart beat went to its maximum at 184 bpm. My heart beat was at its competition rate between 170 to 180 bpm. It was constant throughtout the 5km. You see what I meant, 5 km run is totally different from long distance run. You will burst your hearbeat more when doing a shorted distance runnning. I reached my ending point at 19 mins 45 secs! WHAT!! DId I really did that? 19 mins 45 secs for 5 km.

HOnestly, I don't believe that I did that. I find that the route is shorter than 5 km. If I can do 19:45 for 5 km, that means I can do 9 mins 55 secs for my 2.5 km and that means I can do less than 9 mins 30 secs for my 2.4 km for that speed. And if at that distance I can run faster, that means I can do my 2.4 in less than 9 mins 15 secs. Just felt uneasy of the timing and the route. Anyone have the distnace for the West Coast Park Route.

Anyway, if the distance is exaclty 5 km, than I break my PR. heh. Now I have to do better than that timing in the next competition. haha! Scary! Anyway, I did my fastest run around the Bedok Reservoir which is 4.3 km at a timing of less than 20 mins. I haven't done any competitive run around the reservoir before. THerefore running on your own and running in a competition is totally different. You will tend to run faster in a competition than running on your own. You can see the difference if you have a heart beat rate. You push more during competition. That's why I always say "competitive heart beat" and my normal running heart beat.

The Singapore Runners' Blogging Community have been receiving overwhelming support from the bloggers themselves. Thank to each and everyone whose blog are listed inisde. Thanks for the great support. And the Singapore Runners' Blogging Forum which are not only meant for runners but for any individuals who have passion for running regardles of how fast you run. The Singapore Runners' Blog will be continuosly looking forward for more upgrades in contents. I have shifted the event column from this lonely runner's blog to singapore runners' blog so that anyone and every can check the upcoming running events over there and the same time can check out other running enthusiast blogs. So it's free for everyone to see. For those who have blogs and you run and wish to be part of the sgrunners, please put a tag over there, and your blog will be post as soon as I read the tag at home.

We are planning to do a trial run on New Balance Real Run route on the 24th of July. Anyone wanna join us, you can do so, just go to our forum, regarding this. ANd you can discuss about it. If you are intrested, check this out http://p2.forumforfree.com/a-quotrun-together-quot-session-vt23-sgrunners.html.

Other than that, I remembered doing my 911 Round Singapore Ultra RUn to commemorate the 911 event. Since the Army Half Marathon run held on the Sept 11 itself, I was wondering whether we could do something to commemorate the event itself, during the army half marathon. We could wear a batch or a tag or a patch or a t-shirt to commeorate the event. I was thinking of making batches at a certain cost for each and distribute it during the run. For those who are intrested can discuss more at this forum at: http://p2.forumforfree.com/sheares-bridge-run-amp-army-half-marathon-vt31-sgrunners.html

Exit Quote: "No running is too slow" - Unknown

Milk Run 2005

2005-07-03T22:53:00.000+08:00

MILK Run 2005
(Click on the picture above to see album)

Milk Run Route

Heart Beat Rate for Milk Run

Man! I love Kids! Heh! This is a running event for those who loves kids. Anyway, MILK Run. A 10 km run. It used to be called Streetwise Run last year. It has changed its name to Milk Run. Some people mistook the name for the drinking Milk. The Milk actually stands for Mainly I Love Kids. This run is a charity event for the youths. Last time, it was held at East Coast. This year it was held at the heart of the city area, near Zouk. Running along the Singapore River.

This weekend is a damn busy weekend for sports enthusiast. Firstly, there is this IOC thinggy held in Singapore, next was the Osim Triathlon, than the Olympic Run by the MacDonalds, Dragon Boat Race, Milk Run and what else do they have this weekend. Ipoh International Run, MR25 25 km Progressive Run. All clashes on the same day!!! Fuhyoh! I think Singapore Sports Council need to do something about this. They have to manage the sports event in Singapore properly. Too many clashes may cause some event to be left out.

Reached there at 2 pm. Thought of parking at the HDB area nearby. But it was damn packed! Than thought of parking at Great WOrld City Shopping Center, but it was full. Sheesh! Where to park. ENd up, I parked at the hotel nearby. If I am not wrong, it is the River Valley Hotel or something like that. It was walking distance away. And not much car parked over there. The only bad thing about the parking was the parking fees. Sheesh. Damn stress if you can't get a parking before the race. Furthermore, I am a stranger in that area. It was my first time to Zouk. Heh! Not for clubbing but for running.

Supposed to meet Jess to pass her the number tag and goodie bag. Met her. The event was held at the carpark opposite Zouk. One thing about this carpark, it is full of debris. Therefore, when hundreds of people congregate at the same carpark, the dust and the sand starts to fly and it is very dusty. Saw the usual runners as well as those runners who I only know online.

Started the run at 3.30 pm. Saw Elangov@n at the starting line. It's confirmed that he is going to defend his title this year. Didn't see any Gurkh@s there. Wonder why aren't they there. They might have join the OSIM Tri instead. Higher chances for me to win. Yeah right! ANyway, I can bet you all Elan going to win again. So far, he is one of the fastest runner around in Singapore.

As the run started, as usual, there will be a huge crowd running together. Therefore, the beggining will be more like a slow jog. You can't find your way to move ahead. Well, it is a slow start. Good for me to warm up before increasing my speed. THere are runners who speed off real fast. Always a mistake by some runners. Unless you are elangov@n, you can speed off that speed. Speeding at an early stage may cause you to burn off your energy real fast and end up getting slower and slower. The ideal run is to start fast, in between fast and end fast.

Another strategy, is to start fast, than constant speed in the middle and get fster towards the end. Another strategy is to start slow and progressively increase your speed till the finishing line. I managed to cut those who speed off at early stage. It felt good to cut people but it ain't felt that good to have people cutting me. But at the end of the day, the race is not against others but a race against yourself.

As I approached the U-turn point towards the Sheares Bridge, as you see from the map above, it is supposed to be the place to do the u-turn, but the run went on till it reached near the Nicoll Highway area. I was like fuhyoohh! So unmotivating, when you realised that for all this while, the route that you have seen inside the map is wrong. Seriously, it is a great disappointment to see that you are suppose to run longer than the mao shown. Unless, this is an adventure race, than it is totally different ball game. But I really find it unacceptable for a running event to print out the wrong map.

Just imagine, you already plan and estimate the speed and distance that you are trying to achive and already plan the route out inside ur brain, that out of a sudden on the real route, you found out that it is a totally different thing. It happened, to me during my first Nike Real Run. From the route, I didn't expect to run on the sand for the along whole stretch of the sentosa beach. The Nike Real Run was demoralising when it comes the sand part. Cos I totally didn't expect to run such a distance on the sand. It was really terrible, I felt like walking instead of running. And my breath starts to get heavy at that moment. And the worst part, running along the beach, it is slanted. Just imagine running slanted to one side, how pain can it be. At the end of the day, you always feel good after the run. You felt like you have accomplished no matter whether how demoralising and how painful it is when you are running. It always happened to me. I enjoyed every run. Running is like living your life, always expect the unexpected. Nothing is smooth sailing, there's always wave and currents that causes the topsy turvy.

And besides the wrong route, along the Esplanade, it was crowded with people. There was this dragon boat competition held over there. Alot of crowds. It almost block the running route. Luckily, there were Milk run event marshall that help to clear the path for us.

Going towards the u-turn point, I saw this Elangov@n guy on his way back. He was DAMN fast! The second man behind him was so far away from him. Heh. Anyway, the first time I ever met that guy was last year. I thought he was a Kenya or Nigerian guy running, found out his name. He is a local. heh.

The rain stop drizzling while on my way back to the ending point. The path was damn slippery. I tried my best to be cautious running along the slippery path. At one point of time, there was this guy running ahead of me. I managed to close the gap and when I was beside him, he slipped and fell. I didn't stepped on him. Since there's a marshall there, so I guessed I just continue on my running.

On my way back, I blasted off towards the finishing line when I saw a sign "400 meter to go". I was damn happy to see the sign and I open up my pace and dash towards the finishing line. Stopped my timing at 44 mins 13 secs. The results are out and you can the results at http://www.milkrun.sg/ I got 32nd position out of so many people there. I am happy to achieve my target of below 45 mins.

The best thing about the run was that I met alot of runners, bloggers and friends over there. There are so many names to say therefore I prefer not to say their name. The only thing that I would really say thanks is to Fd for accompanying me there and supporting me and taking my pictures with my friends. Other than that, here are my friends, bloggers and runners whom I take the picture with. Click here to see the album! Besides enjoying my run in a competition, I enjoy the campanionship of runners.

Exit Qoute: "One who looks for a friend without faults will have none." - Unknown

The Journey To Milk Run

2005-07-03T07:15:00.000+08:00

MR25 Cross Country Marathon Photos
(Please click on the photo above to see album)

Well, what I have been doing for the past few days. Definitely, I still run but I never update. On the 21st June, I did a time trial at my work place. I timed myself on how fast I can run within that 4 laps. The reason why I did the time trial, I want the Rota guys to set a reasonable target for their runs. I meant if I can run that speed, why can't they? Furthermore, they are ground man and they are suppose to be fitter than myself who is always stuck at my cubicle doing paper work.

I did the timing on my own. I was targeting to run less than my previous timing, which was 21 mins 50 secs which I did with my new boss. Well, this time round I am so determined to run faster than that. Using my Polar Heart Rate watch, I timed myself. It will be great if I can do less than 5 mins for each lap of 1.2 km. That means, in 4 laps of 4.8 km, I can reach m target timing of less than 20 mins. Haha! Fat hope for me!

Nevermind, I just run as fast as I could and see how fast is my timing. My first lap, it was kinda struggle. As I haven't warm up yet. Furthermore, I am not those middle distance runner. I do not have speed. With distance below than 21 km, you need to speed all the way. As for myself, I am just a constant speed runner who just run constantly, furthermore I am heavy as a King Kong to be a fast runner. I was panting for my first round, I did my first lap at a timing of 5 mins 02 secs. That was fast, than my second lap was 5 mins 19 secs. Than I start to feel lethargic for my third lap. Felt like slowing down or even walk. Therefore, I managed to do my third lap at a timing of 5 mins 38 secs. And my last lap, I try to speed up abit and make it at a timing of 5 mins 17 secs. In total timing, I did 21 mins 17 secs, which was faster than my previous trial. It was a good feeling. And now I can boast to my rota that I did this timing, therefore, they should beat me.

The reason why I am boasting is not that I am trying to be arrogant or something. This guys they need to give some challenge to them. Honestly, man has ego. Even those who says that they have none, they at least have some of it. Sorry guys. Therefore, to boost their ego, they will take my timing as a target, and they are going to run faster than me. And I am looking forward for somebody to beat my timing. Honestly, I know there alot of good runners in the rota. THey just didn't show up during our runs. Now, I want them to show their true potential!

On the 23rd June, from my work place I ran to East Coast and make a loop and return back to my work place. I ran at a timing of 1 hr 08 mins 17 secs. Distance about 12 km. It was a slow run. Along the East Coast, I saw a guy who was preparing for the D@RT Conversion Course doing a run with a load. Well, all the best for the course. Can cry. I remembered my course, it was tough. The toughest course that I ever went through. Now the tab that I sewn on my shoulder is my hard earned tag. And each person who wears it will say the same thing. It's our sweat and blood. We Dare!

I did a run at Bedok Reservoir on the 26th June. Thought of doing a slow run, but everytime when I ran at Bedok Reservoir, I am sure to speed up. Don't know why. Maybe there are alot of runners there and I am motivated to catch up one man to one man in front of me. And end up I ran faster than what I am targetting. I ran from home and make one loop around the reservoir and came back home. I did at a timing of 33 mins 10 secs. I did 21 mins 11 secs around the reservoir of a distance of 4.3 km.

The next day, on the 27th June, I ran away from work to home. Did a slow run. The traffic at those peak hours where everyone goes back is terrible especially along Eunos Link. I find that, I ran faster than I am driving. I took about 45 mins to drive home from there from my usual 10 mins drive out of the peak hour. And I can run 34 mins 24 secs that day to reach home. See? I am faster than those who are caught in the jam. Now, why don't everyone run home from work. It is faster! serious trust me! Even from Jurong to Bedok, RUN! At least minimise the traffic congestion.

I did a time trial again on my own. THis time I really want to make it less than 21 mins. Really BADLY! I want to run below than 21 mins. I try psyche myself to run faster this time. Running at a cold start, I did my first lap at a timing of 5 mins 05 secs. Fuhyoh! That was ok, but I want lesser than 5 mins can? Than my second lap, I maintained my timing at 5 mins 05 secs. Woah! I think I can reach my terget! The third lap was always the most tiring lap. Maybe it's due to my psychological effect. Third lap, slow down so I can burst in my last lap. Fat hope. Heh! I did my third lap at a timing of 5 mins 26 secs. Slow! I increased my speed on my last lap. Hopefully, can run lesser than 5 mins. So I can meet my target timing of running lesser than 21 mins. But I don't think I am able to do that. I was damn tired to speed up my last lap. I maintained my speed and reached the ending point at a timing of 5 mins 13 secs. In total I managed to run in 20 mins 51 secs. Wooohooo! At last it is not 21, it is 20 now. It's time to boast to the rota guys. haha!

On the 30th June, I did a time trial for the rota 3 guys, the fastest guy came at a timing of 21 mins 50 secs. Than in the afternoon, I did a timing for the rota 2 guys, it was cancelled half way along the run. The first few guys are motivated to beat my timing. Why? COs' I told them, if those who can beat my timing, I will treat them for a lunch. Heh! It seems that, majority of rota 2 guys are runners. Haha! Anyway, the reason why they have to stop half way, was because of something happened, which my boss did not like to see. Therefore, tired lah they all.

Anyway, I did a slow run, two big laps around the field with my boss at a timing of 17 mins 03 secs. Than I stopped to the timing for rota 2 guys. After they stop at the second lap, I ran with them another big round. THis time I speed up and ran at a timing of 5 mins 10 secs. Than, I rested for awhile, and did a sprint on the small round of 800 meters, did at a timing of 3 mins 04 secs. Than the last lap on the small round I did at a timing of 5 mins 18 secs.

And today, I am prepared to do my MILK Run! Woohoo, what is my target timing? To run in less than 45 mins. I really want to run that timing badly, I can do that! I can only do that if the running route consisit of down slope all the way. hehe! Anyway, I will do my best, if I can run fast, thats good, if not, than I run slow. If not, I walk, if not, i crawl, if not, its the heart that counts. For those who will be running the MILK run, if you are there and happened to see me, please say hi, I will be wearing the same thing as shown in the picture above. Since running in the day time, I will be wearing my sunglass. See you at the race! All the best!

Exit Qoute: "You can only go as far as you push." - Unknown

Singapore Runners' Blogging Community

2005-06-25T09:43:00.000+08:00

Well, this is just a trial. I have made a Singapore Runner's Blogging Community. This is exclusively for all the running enthusiast in Singapore. Made by the runner, dedicate for the runners.

If this works, I will continue on updating and upgrading the Sg Runners Blog. If not, I will just leave it rot to death. Please provide feedback. Thanks!

Exit Quote: "Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." - Dale Carnegie

New Balance Real Run 2005

2005-06-23T12:16:00.000+08:00

New Balance Real Run Registration is Out!
(Click on the logo above to register)

Singapore Runner's Blog

2005-06-23T01:06:00.000+08:00

I've been thinking lately. Right now is the running boom. Not only in Singapore, but all over the world. The World Harmony Run shows that running is a universal sports where everyone and anyone can join without boundaries. Running is one of the best, inexpensive and simple sport to maintain our fitness. And it is wonderful to see that alot of people taking up runnig. The rate of running competition last time may not be as much as right now. Alot of competitions organized to cater the running booom. It is a positive trend.

And not only running boom, there are blogging booom. People are taking up blogging too. I think about 50% of Singapore population has a blog or journal online. They may have blog about their life, or specifically to their liking. It is another positive trend that people are picking up. And blogging is also a great way to connect people all over the world, and definitely, without any boundaries.

And from this running and blogging boom. People will tell their running story inside the journal at least once. I have been jumping around the bloggin world. Especially the Singaporean blog. I have seen alot of running/multi-sports blog made in Singapore. Nice to see that there are a community of Singapore made running blogs.

Due to this, I was wandering, it will be great that Singapore running bloggers set up a community called Singapore Runner's Blog or something like that. And we have a logo to identify our presence in this internet world. Not only for identification of Singapore running blogger, we can have a mailing list that update each other on running events that happened in Singapore or overseas. And not only updating each other on competitions, we can meet up for a leisure run together during weekends. Since we know that we will definitely run during weekends, it doesn't matter whether you run alone or not, but it is great to have a company of runners. And not only that, if there's a running competition overseas, they can go together or met up over there. Isn't that great? There are no membership fees or stuff like that, it's all about running and running and running.

I was wondering whether anyone is supportive of this idea. To ALL Running Bloggers out there, seriously, I know who they are, cos' I intrude their blogs before. What do you all think, please comment.

Exit Quote: "Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." - Mark Twain

World Harmony Run

2005-06-20T12:11:00.000+08:00

World Harmony Run Photo Album
(Please click picture to view album)

World Harmony Run Running Route
Distance: 30 km
Timing: 8 hrs 18 mins 27 secs

Woke up at 5 am in the morning. There were thunderstorm. Heh. Am I over exaggerating? Well, there were thunders and lightnings in the early morning. A good time for me to continue my sleeping. Hey, I must wake up. It's the World Harmony Run. It looks gloomy to have a Harmony Run. Anyway, there are always hopes that the rain will stop, the sun will shine and rainbow will flew past up high in the sky.

Went online and saw Philip inside the MSN. Chatted with him for awhile. Anyway, I am going to pick up Philip later at 6.30 am. So, I better start getting ready. The rain will stop or drizzle in 1 hours time. Standard. Unless it is the raining season where rain will continuously pour for the whole week non-stop. Pick up Philip. He didn't noticed my car. He was there. And I approached him. Went off to MacRitchie and reached there before 7 am.

The carpark was half-empty. Wondering where are all the runners. It must be due to the rain. But very intrestingly, it was dry in MacRitchie. It didn't rain. Can see the wonderful sky and the sun is rising. And a nice rainbow appear in the sky. Wow! Wat a beautiful day to start the run. Met Henry and Tian Hong and Alex the organiser of the run. Gave me a singlet with World Harmony Run logo on it. The singlet is those thin cotton singlet. Which is those inexpensive ones which I can find in the market. Well, it's free, what do you expect. More? You want to sponsor? No right? So, be glad what you get which are free and no complaints about it. I don't mind paying it if it for a good cause.

I went to the toilet and put the singlet on and put on my running gear. Than put my stuff inside the bus which they provided for us. The bus will be following us throughout the run. Considering that the run is free. It's very well plan. Beside the bus, there are first-aider and ambulance, bicycles riding along with us, drinks, food cater for us during lunch time, free singlets, an emcee, sound system and many more which I felt that it cost alot of money. Where do they get the money to do all this. I must salute them for providing such a wonderful logistics without asking any single cents from us runners. I think they fork out their own capital just to organise this Wonderful run. I met max, the runwitme guy. A very mysterious guy. No one knows how he looked like. And I am the lucky ones to be approached by him! Heh. He asked me not to put his picture inside, so I didn't. And I met jolene, the penguin blogger. Nice to meet them all!

Ms Eunice Olsen was the Guest-of-Honour for the run. She is the Nominate MP as well as Ex-Ms Singapore. I guessed she really pull the crowd in at that moment. An NMP with good looks and brain what do you expect. Well, she gave us a short speech. And one of the phrase that if I remembered that, she said, we are like sparks from the flame, and each of us plays an important role to make this a harmonious place to live in. SOmething like that. Well, living in a country with diverse culture, races and religion, it is great to orgnise something like this. I always believe that running is a universal sports where people from different background can run. I always believe in doing something like this. That was my main intention of running the 911 24 hrs Ultrarun in last year Spet 11.

Ms Eunice Olsen light up the torch and the torch was pass around to the people infront, until one nominated person was asked to hold the torch. The run started right after Ms Eunice Olsen said "Let the run begin"! The run started by running through the Lornie Trail. The were about 100 runners there. RUnning through the Lornie Trail. I really find that the speed was fast. I Just proceed on running at my own pace. Know me, I don't run fast in the beginning part of the run. I always start slow to warm up my engine.

In the middle of the trail, somehow I feel light. haha! How light do I felt, I jsut felt like my legs rotate very fast. Maybe, it's due to the light shoe that I am wearing. Weight of the shoes does make a difference in running. Maybe just by a few seconds. I've been wearing my training shoes for my run. Than once I change to a pair of racer. It feels damn light. Feels like I am floating. Feels like I am flying. Feels like I have wings. Woohoo.

Anyway, somehow, at the middle of the trail, I felt competitive. Haha. I overtook a number of people and at last the frequent runners of MacRItchie, Paul, Tang a French runner. They are damn goood runners. Can overtake me anytime. But I managed to maintain their pace after reaching at their position. Reached the ending point of the trail run and that's when the 30 km running begins. Therefore, in total, I shpuld run 35 km. The singlet was thin and once I sweat, can see through. heh. Paisey, but what to do, no complaints. Reach there and awaiting the torch. The torch was at the back. We overtook the torch.

While we are waiting, I was looking around for water. Went to the tentage nearby, and saw Newater. Hehe. Call myself Singaporeans, I never drank Newater before. Want to maintain record of not drinking it, I went to the toilet and drank the Pipesi Water. hehe. I think Newater is much cleaner than the pipesi water. Anyway, I will definitely drink the Newater if I have to, if I can maintain not drinking it, I will not drink it. Just my personal preference.

Than we went off to our World Harmony Run journey. The route is as stated above in the map. One thing about us running, if anyone of us tend to hold the torch, we will tend to run faster than the back guys, regardless of whether you are good runner or slow runner. You will still tend to go faster. I think psychologically it makes your mind to run fast. Therefore, they tend to go fast. For me, I have no problem following the front man pace, but I think we need to consider about the back man's pace. Anyway, it's a World Harmony Run. It is nothing competitive about it. So need to chill.

First stop, we went to a Budhist Temple. Kong Meng San temple. Distance is about 4 km from MacRitchie. We reached there any we enter the temple and saw one big status of budha. Than the monk faced the Budha hold the torch and hym certain prayer. THan they gave us a carton of mineral water. Yeah, I know, it's not newater, so I gladly accept the water and drank the water. Once, we are done we are on our way to the next stop.

Second stop, Salvation Army HQ which is about 500 meters away. So, we did a slow jog there. We reached there, we waited for the Sister. While wating, this guest runner, 56 year old Akahasi something like that, told some stories and stuff like that. Seriously, I do not know who is that person, but anyway, he is a good runner, I must say. Than, the sister came and hold the torch and said some prayers. After which, we proceed to the next checkpoint.

Third stop, Ceylon Sports Club which is about 5.5 km away along Balestiar Road. This time, I hold the torch. I tried my best to slow down the pace. SOmetimes, I just got carried away when holding the torch. The torch make me run fast. And the back runners seems to lack behind. The passerby wonder who we were and where we came from, so we say... Nah! We didn't say anything, but I just smile and ran passed them. I guessed that this run didn't get enough publicity. Therefore, it is unknown to alot of people.

I think publicity plays an important role in any event to attract crowds. I did 2 times 24 hour running event. Publicity plays a critical roll in achieving the objective for this type of running to spread a message or running for charity. The target group need to set properly and the types of medium for the publicity do help. Newspaper, radio or tv are the best ways to spread your event. Other than that, word of friends and flyers only reach a certain target group. This publicity requires an individual to plan this. No one person can do all the publicity, logistics and operations at one time. GOing to be a big headache. Need to learn from this.

Before reaching the Ceylon Sports Club, I handover the torch to Philip. Reached the Ceylon Club and saw Kevin and Ct over there. They took a cab from MacRitchie to Ceylon sports club just to join us for the run. Very active couple. Heh. We got a can of 100 plus. psssssss.... So shiokz! COOOL somemore. Took a group a photo with the President of the club. And a little speech by the club and off we go to the next stop.

Fourth stop, Sri Srinivasa Perumal Temple, about 800 meter away. The first hindu temple that I ever been which is along Serangoon Rd. The temple have alot of carving and statue on the wall. And each statue have different meaning or story. There were alot of hindu's over there performing their prayer. The leader of the temple recite some prayer and we make one round around the temple and off we go to the next checkpoint, which is the Civil Service Club.

Fifth stop, Civil Service Club. It was just a few hundred meters away from the temple. We reached there in less than 10 mins of run. We reached there earlier than plan. We are suppose to have our lunch there and it is not ready yet. So we have to wait. There is a swimming pool in the club. Really tempted me to go for a deep in the pool, especially in the hot weather. After awhile, if I am not wrong the chairman, or whoever he was, gave a short speech to us. He said that he is proud to have us stopping at the Civil Service Club. Well, it feels goood. Seldom you hear people appreciate your running. After the speech, we gulp the food. I was damn hungry. Ate two small plate of fried mee and a few finger food. I like the mashed sweet potato. Favourite.

After eating, there is this 67 year old man came up to me. He is BABA. A baba is a mixture of Malay and Chinese, who famously known to be from western part of Malaysia as well as Singapore. So far, I haven't met a multi-racial individual who have a mixture of Chinese, Indian and Malay. Wonder how that individual will look like. Must be handsome or pretty. And people always says, having a mixture blood will have a very intelligent children. Anyway, it is lucky to have a mixture of Chinese, India and Malay. Why? You can celebrate all the festive season in Singapore.

Well, this 67 year-old man is a retiree when he was 55, who used to be a civil servant. Right after he retired, he was offered to work at Civil Service Club. He accepted it and been working there for 12 years or so. He has a son, 30 year-old Lawyer. Who is not married and speaks highly of him. Which I find that, no father is not proud of their kids if they are successful. Thank God of that. I always want to make my parent proud of me. If you know parent, I do not know, but I just have the feeling that they will talk about their children with their friends or family member behind their children's back.

Anyway, my conversation with the old man was about life now and last time. It was totally different. Foood and people. Well, I agreed that people last time, although they are poor, or their income is tough, they are still happy unlink now, where the more money you have, the stresser you are. It is totally different. It's hard to find people who would do something out of courtesy and sincere with their deeds. Right now, it's like a rat race. Everyone is for their own. And people last time, is so used to hard life and they are versatile and rugged. Unlike people now, people are so used the luxury of life. A little hardship may cause them panic. It's good that we moving towards a better future. But we lose the versatile and the ruggedness individual. And due to that, alot of sickness and stress happened right now. Not only due to their lifestylu, but it also involved with the food we eat. Last time, most of the food are naturally made. No preseervative added. No laboratory food. No GNC. No supplements. Nothing. And that what makes people healthier last time. Not only that, we also talked about woman right now and the woman last time. Heh. Do not want to elaborate further with that topic. This will create chaos!!!! ARGHH! heh

After a very nice conversation with him, Bala, who is a boxer coach came up to me and strike a conversation. He asked where do I work and stuff like that. Than suddenly, he asked me whether I know Suherman. Yeah, he is one of my man in my unit. Suherman is a damn dicipline guy, with a Universal Soldier body. He is damn strong. He doesn't talk alot. He is a boxer train under Bala. Suherman appeared in the newspaper last time, who is one of the promising boxer in Singapore, who is able to make it to the SEA Games if the SSC are supportive about it. He went to India for competition among the best boxer around and he manage to get 3 rd. One thing special about him, if he have to wait for something, he will stand there without any movement even if we told him to stand for hours. He is like a statue. Like terminator. Like Universal Soldier. And he is damn camera shy. If we were to take group photo, he will run away and stand behind the camera. And nobody can push him to take picture. Other than that, he is DAMN shy with girls. Although he is a boxer, he will run away when girls approach him. Hehe.

Well enough coversation at the Civil Service Club. We are ahead of time and we need to waste all the time at the Civil Service Club. We were there for more than 1 hour. Or something like 2 hour. The clock strikes 12.30 and we proceed on with the journey. The sun was just right above us. I used to run in this weather before. So I don't bother about the heat. The only thing that I bother if I were to run in this heat. I need my sunglass and sunblock. That's all that I need. The rest, I will just run. No complaint about the sun is on top of me. And we proceed on to the next stop.

Sixth stop, Central Sikh Temple. They welcome us when we reached. They even did a special banner for us. How hospitable they were. The leader of the temple hold the torch and chant some prayer. They invited us to have some light refreshment. Before we enter, everyone have to wear bandana. This is a form of respect to enter their religious premises. It was my first time entering the Sikh Temple. I know abit about Sikh, cos I have a friend who was a Sikh. We drank teh sarabat! The teh sarabat reminds me of Fd. haha! What is teh sarabat. Teh sarabat, is a milk tea mix with ginger. Fuhyoh! Pekat! Before we left, we toook a group photo infront of the banner.

Seventh stop, Masjid Darul Aman Mosque. This is one of the furthers journey. No journey is far unless it is more than 150 km. heh. So the sun is still right on top of us. Everyone looks dehydrated due to the heat. Well, its mind over body. We have to fight the mental block. Nothing is impossible. Yeah right. So I hold the torch while running along Geylang. Felt proud to be holding it especially in the malay community. Furthermore, I am one of the 3 malays there, and Ct was one of them. heh.

If you ask me to run, I will ask how far and not how fast. And if I am appointed to run, I will run the best that I could. And non-stop. So there I go, feeling motivated. Somehow, I felt guilty of leaving some runners behind. They already complaint that I went too fast. heh. And ask me to slow down to let the slow runners catch up. hehe. Sorry guys. We reached at the Darul Aman Mosque. The Iman was there to received us, while I go to one corner and did my prayer. While the Iman was holding the torch and recite some prayers on World Harmony. Than, we went off to the next stop.

Eight stop, Joo Chiat Community Club. There will be an MP and cameraman I do not know from where, waiting for us over there. It was about 10 mins away from the mosque. When we reached there, we are welcome by the MP. Took pictures with the MP, and the MP gave a short speech. We had 100 plus. And we left to the next stop which is lest than 500 meters away from the CC. The intresting part is that the MP is now carrying the torch and run along with us towards the temple. From the way he looks, he is not a runner. He run to motivate us. Well, I find it cool and different to see an MP running with a torch.

Ninth stop, Sri Senpaga Vinayagar Temple. The MP Reached there and enter the temple. We were waiting for the leader of the temple. While waiting, we took pictures inside the temple. It look almost the same as the one in Serangoon Rd. The leader arrived and welcome the MP. He gave us a book on the temple and hinduism. Said some prayers and walk around the temple and he gave us a brief description on the temple. ZThe carving stones on top of the temple is actually a story, which he said that he need one year to finish the story. It's cool. So no story for us than. After that, a short prayer at the temple done by the leader and off we go to our final destination.

And final stop, Merlion Park. It was about 10 km away. Tough but it's going to end soon. The fruitful run, which was my first time running to different religious place. Very intresting to see their places of worship. Now I know how it looks like. Getting to know other religion is good. As it will not create any misunderstanding among religions. Especially living in a country with different races and religions. This promote religious tolerance, which I was really happy about it. I really felt that a Govt Body should support this idea and organise something like this or provide areas to promote this type of run. This is a non-profit run, but it encourage harmony in Singapore. This run should be done in a bigger scale with support from other govt bodies or agencies.

Exit Qoute: "Take rest; a field that has rested gives a bountifield crop." - Ovid

"Which LOST Character am I?"

2005-06-17T19:31:00.000+08:00

Maybe I am one of those stupid or crazy people who watched the show LOST. I know it is kinda over commercialise series. But it is damn intresting show. Got this in one of the website of which LOST Character I am? I am this PUNK ROCKER DRUG ADDICT GUY called Charlie! LAME! Hehe! Anyway, got nothing to do with run. You just need to have a break sometimes.

Charlie

You are Charlie You are an ex-rocker trying to kick a drug habit. While on the island you have met a very nice girl Claire.

Take the quiz: "Which LOST character are you?"

Another Running Ritual

2005-06-16T07:14:00.000+08:00

After the Cross-Country marathon, I postponed my last week friday run to last monday, due to the power boat course. Monday morning, as usual, did some briefing, and I targetted them to run within 29 mins. The objective is I don't really bother about timing they took. All I want to see is effort.

Even though they take more than 29 mins, but I can see that they put in effort, I will not add another extra round. I haven't recovered from the marathon. Still can feel that my muscle are damn tight. I can't postpone this run. I have to do it. My plan was to follow the last man .

So we started off the run, with the first lap at 6 mins 20 secs, the second lap was 6 mins 38 secs, the third lap was 7 mins 19 secs. It was getting slower. SO for the last lap, I told them that they can run own time own target. So I sped off. They decided to stick together and end the run together. That's intresting. I don't mind, but I am happy that they ran together. They were encouraging the slowest runner.

During the last run, the slowest runner of the rota walked at the end of the run. But this time, he did very very very well, I must say, the first man ended the run at a timing of 6 mins 14 secs and the last man enter the finishing point in 1 min 12 secs later. In total the finished the run as a group at a timing of 27 mins 44 secs. I was really really happy with the effort that they put in. THey have gone beyond my expectations to come back in less than 29 mins.

That's the thing, sometimes you need to give them a target. Or else they will always say that they cannot. In the end, they prove themselves wrong that they are able to do it. I am sure they are happy about it. ANyway, the run was tough for me. But still, I speed off during the last lap hoping that they also speed off with me. But anyway, after the run, that was the last till today. FOr today, I feel like running at East Coast at night and be back before 10.30 to watch L.O.S.T.!!!! Woooohooo!!

Discussed with my boss, we are planning to do NTU Triathlon. No! I am not going to do the individual. But I am going to do relay with my boss and uncle johari. heh! Looking forward for a good placing though. Going to train for this one. 800 meter swim by my boss, 17 km cycle by Uncle Johari and lastly 5 km run by myself. Need to run less than 20 mins!! PLEASE pray for me. Registration will be done in August. Other than that, I add another shoe to my collection of running shoes. I bought Nike Air Katana 3. Dunch know how good it is. It seems light. Going to whack the shoe tonight. Test it out before wearing it on this Saturday's World Harmony Run. Talking about World Harmony Run, one of the bloggers called runwitme from KL will be coming to Singapore to join in the WOrld Harmony Run. I am looking forward to meet up with him. This is what I called a World Harmony Run. Regardless of borders or races or religion or culture! Just come and run beyond borders!

Exit Quote: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle

The Most Gruelling 26 Miles Run

2005-06-13T07:19:00.000+08:00

MR25 Cross Country Marathon 2005

My FIRST trail running marathon! Been looking forward for this race. Woke up at 3.30 am in the morning. Just for this race? heh! Yeah, cos' I slept very early. I slept at 8 pm the day before. Felt relax about this run. My main aim is to finish it in less than 4 hrs 30 mins. Nothing more than that.

Reached there at 6.30 am, registered myself. Saw Aik Hock and friends. David, Anthony and who is the other guys name. Alamak I forgot. And saw JJ, Arnaud and the rest of those familiar faces in the run. Not many registered in this run. Maybe, the reasons are, that they do not want to injure themselves running a marathon on a trail. And it's not worth sacrificing the body for a prize that you do not know what you are going to get. If you put the prize money $100,000 for the winner. Or even $1000 or $500. There are sure to be a crowd coming in just for this race.

Anyway, my reason of being there is not to win. Honestly, right from the beginning of my every race, never have I intend to win. The only victory that I want is to complete the race at a good timing or completing the tough race with a smile on the face. Don't really bother about what is my position. For this race, my intention is to complete the gruelling race that I ever ran.

I read in internet about running a marathon in the trail. I never could have done it, if it is not for the MR25 running club who organised the race. This is the toughest marathon so far that I ever ran. About 20 to 30 people registered for the race. As the race started, I ran at my own comfortable pace. Do not plan to run fast. As there are 40 km to go. Running fast right at the beginning is equivalent to a suicide. Maintain my comfortable pace. Do not bother at all about those who overtook me. I just proceed on and run.

The first round was easy. As easy as 1, 2, 3. By the time I reached the SICC near the Lornie Trail, there was a very heavy downpour! Is this good or bad? Bad in a sense, that you get really wet, there's mud, the water is about above the ankle high, slippery, visibility is bad as it is very dark. Good, it is going to be very cold run. But bad about it, I scared that I'll be getting cramps, especially in the cold weather. Ignoring the bad point of running in the rain, my mind switch to positive mode. I told myself, when else can you ever playing around with rain. It's time to get dirty. It's time to step on the mud without feeling guilty. It's time to enjoy the rain. I felt positive throughout the rain. Feeling great about it. How long a rain can last in Singapore. At the most a few days, at the least a few minutes. Than, take it positive. The first round, I clocked 1 hr 00 mins 03 secs. That was damn slow. But, its a good timing for me.

Begining my second lap, while entering the MacRitchie trail, saw a caucasian guy squatting in the trail. Saw blood on his face. I stopped and asked him what happened. He told me fell down and knock his head on the tree or something. Than I asked him whether he is OK. He told he is OK, and he thanked me for stopping. Than he do not need any assistance and I just proceed on running. MacRitchie trail is the toughest trail in MacRitchie route, but this depend on which direction you are running. If you run the clockwise direction, that's the easiet, but if you run anti-clockwise, that was the worst. The slope is long. Fuhyoh! Tough!

Than, along the golf course, I saw one of lady ahead of me. She is very much older than me but still can run that damn fast. Like I said to David about the Golden Boys, well, this is the Golden Girls! Heh! Managed to catch up with her. along the Lornie Trail. While reaching at the end of the second lap, she ran pass by me and saw Hairul competing in the Adventure Trail Challenge. The lady, actually ran the relay event. So, another runner, take over her. So that means, I am still ok! Clocked my second lap at a timing at 58 mins 43 secs. Was that fast? I think it is a little fast.

Than off I went for the third lap. The third lap, the sun started to shine. It's going to be hot soon. That was about 9 am. And you know MacRitchie. It was DAMN crowded. I know it's a public area. It seems that it is no longer fun to run there at that time. It was terrible. The group walking along the trail was practically bloking the way for runners. Where is this runningmanship??? Or should I saw Trailmanship! The trail are very narrow, and they cover almost the whole narrow trail and make it seems impossible to overtake tham without hitting them. Sometimes, it just get on my nerve. Irritating. But what to do, I do not own the place. So just kknock them down lah! Haha!

Aniwei, it is worse especially, when there were two competitions at the same place and time. The Adventure Trail Challenge organised by NTU was held there. And the trail was practically swarmed by them. And they went off in the opposite direction. I have to prevent myself from being knocked. DAMN! At a point of time, I just flexed my body muscle and let them bang on me and see who will fell! Haha! Like real! They should have the courtesy of keep to one side, while the opposite runners go to the other side. Why must they run side by side in the narrow trail! If that happened, I make sure I will bulldoze passed by them. Let them feel not happy. If not happy, let's challeng for 24 hours run and see who will drop first! Heh! Just kidding.

While running my third lap, the sun already shining. I managed to overtake a runner, whom I finally known him as Allan. Seriously and honestly, this marathon is tough!!! FOr the first timer, you try this marathon at your own risk. Anyway, it's good to try! Don't quote me. You can get injured if you are not prepared for this race. The weather was cold, and I almost got a cramp due to the coldness. Adding on with the distance which stretched my muscle, cramp is emminent. Reached the third lap at a timing of 1 hr 01 min 48 secs.

And now, off to my grand finale, the final round. I felt damn lethargic. That was the worst lap ever. What I did was, I walked up the slope and ran once I reached the top. If I see any slope I walked. It was terrible last lap. Been walking and running. Tired like crazy, I felt like quitting oredi! Haha! How to quit in the last lap, even I walked towards the finish line, that means I still finished the marathon. So, no way I can say that I quit. haha! Lame! So I keep on walking and running towards the finishing line. Reached there at a timing of 1 hr 14 mins 09 secs.

WOW! Soo happy with the timing. Manage to reach the finishing point at my target of less than 4 hr 30 mins. In total my timing was 4 hr 14 mins 09 secs. Really felt great! It's a very challenging, tough and yet satisfying run. The intresting thing is that, out of over 20 people who signed up for the race, only 7 make it for the full marathon, plus 2 relay teams. And I got second. Thank God for the challenging race!

And I got myseld a second placing price. Hehe! Didn't expect to win and didn't expect to get anything. I thought the run was just a run and no prize for it. But ended up there are a prize. I got a Nike track suit and track pants and a water bottle, with of about $200. Wooohooo. That was really really reallly shiokz!!!

After the run, I felt better after the race compare to the last few marathons. I think I am used to it I guessed. Don't knowlah. In this race, I ran without an MP3 player, without my sunglass, without my muscle rub, and without any cramps!!!! Really really happy. It was a great race for me. And now, Looking forward for the World Harmony Run this saturday.

Exit Quote: "The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda

Seamanship

2005-06-12T04:04:00.000+08:00

Boat Handling Course

I went for a three days Power Pleasure Craft Handling Driving License at Sembawang SAFYC. The three days course consist of learning the theory which is the rules and regulations and seamanship of navigating the boat in the open sea and we also learn how to drive the boat. After the course, doesn't mean that we can drive the boat. We need to take the theory test, than take the practical test. The theory test will be held at SP on the 8th of July and the Practical test will be held at somewhere along the west coast highway near the sea.

It is easier to learn how to drive the boat compare to driving the car. It only take 2 days to learn everything. The tough part of the boat is that you need a good judgement as you can't control the boat as you control the car. The car if you turn the steering wheel left, the wheel will turn as well. But for boat, it will depend on the current of the water and the wind, and other factors too. Sometimes, due to the strong current etc. it will be very hard for you to make a proper turning.

We learn berth and unberth, what to do when man overboard. Anyone can go for the course. You can go to http://www.safyc.org.sg/SSactivities/PPCDL/ppcdl.htm Once, I have the license, I can drive those boats with the SZ plate number. So, if I get the license, can bring anyone who wants to go fishing around Singapore water. Rights? Heh.

Anyway, one of the day after the lesson, I went to MacRitchie, reached there at 6 pm. Did a chop-chop stretching and off I go, ran the 10.5 km route. Warming up for today's Cross-Country marathon. Looking forward for today's marathon. Really anxious about it. Going to be challenging! But, the most important thing it is fun! Heh! Madness! How many will actually say that running is fun. Only those whom I know will say that running is fun. But to my collegue, running is a toture! Heh.

So I did a very slow run around the trail at MacRitchie. At the Lornin trail, rain started to pour! Woohoo, it is nearly 7 pm. And it's already dark, with the rain it is darker. So shiokz running in the rain! I always, have this challenge in mind. I am thinking of running 24 hours in the MacRIthcie trail. I know it is scary at night. But how scared can it be. It is all about your mental. If you think too much about the scary thinggy, than of course you can do it to run at night. Hmmm. Dun know, maybe one day I might fo that, running 24 hours in MacRitche. Shiokz ah? Anyone intrested?

I did a slow run around the 10.5 km route at a timing of 1 hr 08 mins. Wasn't that spectacular. And yeah, after learning about seamanship, we should have something like that for running. Seamanship, consist of 2Cs. I don't know what are the other C, but one of the C is Courtesy. We should call it Runningmanship or Running Manners or something like that.

Runningmanship, runners should run on the side unless he is overtaking. Gives way to the runner behind if he or she is trying to overtake. And if runners infront do not give way, it is propoer to say excuse me. Not just dashing across the runner. But if the front runner is too much, than just whack and give a knock on that person's head. Opps. Heh. That's not runningmanship. And when a runner is in trouble, assist in any possible way you could. We should practice runningmanship. It will make running fun in Singapore. Hehe. Madness. just my freaking theory.

Anyway let's practice runningmanship.

Exit Qoute: "Don't let the learning from your own experiences take too long. If you have been doing it wrong for the last ten years, I would suggest that's long enough!" - Jim Rohn

Running In The Golden Age

2005-06-09T07:57:00.000+08:00

Running Route (02/06/2005)
Distance 1.8 km X 5 laps
First 2 laps: 28 mins 48 secs
Next 3 laps: 31 mins 59 secs

It was the D@RT Selection. Those who are inspired to join the D@RT have to go through certain physical and endurace test. And throughout the test, they can give up and quit anytime. In the beginning quite a number joined the selection. They have to go through the test, starting in the morning right to the evening time.

Firstly, they have to clear IPPT, than 7 km run with load, than BA endurance and lastly the Route march. Each year, the selection changes. During my time the selection was much tougher. Well, each has its own blessing.

They did their route march at the cemetery nearby. They have to walk 10 rounds around the route as stated in the map above. Each round is about 1.8 to 1.9 km. I brougt along my running gears. Tempted to run. I felt like running. My boss was there too, he oso wanted to run. So we planed to run around the same route, at the same time we can see how's their performance for the route march. We stopped here and there to look at them. Therefore, it was a slow run. Along the run, my boss and myself chatted. We did two rounds.

Than, one of my man, who is off duty, came and drop by. He wanted to run. Therefore, still not happy with my running, I ran along with him. We did another 3 more rounds around the same route. After that we called it a day, while route march still goes on.

The next day, was running day at my work place. I had to take the rota for a run just outside my office. We did 4 laps of about 1.2 km each. I challenge them by running under 29 mins. I know it is achievable for most of them. The slowest runner in front and the faster ones behind. No one can overtake the front man.

Therefore, the slowest is the fastest in the team. For me, I just run along beside them and took their timing. Started off at slow pace. Inside the rota, there are a number of Golden Boys. Golden boys are those who I categorise them under the age of above 40.

The first three laps they felt restricted as some of the fast runners felt like they want to cut the slow runner. It is normal. Anyway, even they overtake the slow runner, I will still take the last man's timing. Therefore, during the last lap, I let loose of the rota and tell them to run own time own target. So, they can open their pace towards the finishing line. I joined them by opening up my pace.

As I reached the finishing line, I ran back to the last man and motivate him to run. The timing is already more than 29 mins. I told him, if he managed to reach the finishing point in less than 31 mins. I will not add another extra round to the rota. So he is inspired, and open up his pace and ran towards the finishing line in 30 mins 38 secs.

I must say well done. At his Golden Age, he is still able to run. I respect those runners who are above 40 years-old, regardless of how fast or how slow he or she ran. Honestly, it is not easy to run when you reached that age. It is easy if you maintain your run until that age. At some point of time, some runners who stated at a young age may start to get tired with running and they started to slack and spare tyres started to grow. Maybe this type of runners have a very high expectation of themselves, that they felt tired after not achieving the timing they want. Maybe, it is different for those who ran for fitness and passion. I think the running will last longer compare to those competitive runners. Maybe, just my theory. Heh.

Running Route (07/06/2005)
Distance: 9 km
Timing: 45 mins 50 secs

Ran home from work with my bag pack filled with my uniform and boots. But running on a different route. Felt like running, after not running in the weekends. Past through Ubi towards Still Rd and turn left towards Kembangan MRT Station and up the long slope. And down the slope towards Bedok. And go towards Bedok North and end there. The whethere is ok, but the carbon monoxide coming out of the car was terrible. was practically breathing in the carbon monoxide. The distance was about 9 km. And I ran for 45 mins 50 secs. Which I thought was quite fast. My heart beat shoot up to my competitive pace at 170 bpm. I didn't realised that I really need to put in that much effort. I thought it is a relax run but I was wrong.

Running Route (08/06/2005)
Distance: 11 km
Timing: 59 mins 08 secs

Just had a run yesterday around tampiness. I though I ran longer than that distance, but calculating through the directory, the distance was less than 11km. sheesh. And I thought I ran fast, but the timing was only 59 mins 08 secs.

Really loooking forward for this Sunday's MR25 Cross Country Marathon. My target timing to run this marathon is to run less than 4 hrs 30 mins. Considering it is a different terrain. I will be most happy if I can run less than 4 hours. But, I am just trying to b practical. If I am over confidence or soo optimistic, it will bring me down if I failed. Anyway, the run, is just a challenge for my body. Going to be fun. My first marathon on the nature trail! Woohooo! The pace is faster than the 12 hour endurance run. Going to be exhausted at the end of the run.

Than, I will be running the World Harmony Run on the 18th. I am going to run the 30 km distance from MacRitchie to Merlion. So glad that I am joining the run. Was invited by Alex and Henry. So, all I want to do is to run and run and run and run. Run for World Harmony Day. Running is an international sports that is for everyone, regardless of race and religion. It is one of the sport which we can spread harmony, especially in Singapore with diverse races, religions and cultures. Really looking forward to run. For those who are intrested, you can go to the following websites for more details:
http://www.geocities.com/whr_sg/
http://www.worldharmonyrun.org

Exit Quote: "They may forget what you said, but they will never forget how you made them feel." - Carl W. Buechner

Preparation

2005-05-31T00:14:00.000+08:00

Well, I am really looking forward for the upcoming cross-country marathon at macritchie! 12 more days to go! Now, I am doing some tapering. What the heck is tapering! Aniwei, I just cut down on my intensive run. More of slow and short distance and yet relax run. NO pressure. Tommorow afternoon, will be my stair climbing fartlek or whatever it is called. Planning to do 2 slow rounds of 1.2 km each, than do the staircase, than end with a 2 slow round again. Maybe I should do like the previous week, 5 sets of those staircase till my lung burst!

Well, every friday is the rota guys will be running with me. The last friday, the last rota to run with me. It was really disappointing run. I expected alot to turn up, but almost half of the rota got appointment that morning. That wasn't the worst, at the end of the run, when we have yet to cool down and some debrief from me, three guys just walk off, without informing me. I was really disturbed of that incident. I felt invisible. I shoot one email to them, demand for letter of explanation on my table on the next duty. Need to teach them some self-respect. Aniwei, received their letters this morning.

The run was ok. I ran with them, they managed to enter the finishing line in 29 mins 30 secs. My target for them is to run less than 30 mins for 4 round. They managed to do it on time. If they did not made it in the stated timing, one more round will be added. Next session of running, will be running in less than 29 mins. Or else, one more round will be added.

On Sunday, I have the itch to run a slow long distance run. The location: MacRitchie. Thought of doing 3 rounds of the MacRitchie trail of 10 plus km each. Reached there, saw Henry with his group of friends. Than one old timer fom MR25 whom I always see in MR25 progressive runs. He is one of the organiser. He called out my name. But I do not know his name. I call him Sir. Just to respect his seniority.

He asked me how far am I going to run. I said I am going to do long run, most prob 20 or so. Than he remind me of the MR25 20 km progressive run route. Now, I felt the itch to run that route. It's tough. Ahhh, just shoot! So I proceed on running towards pierce reservoir, went through air-con route, saw someone look like my very own Mr David OCS! Heh! Exactly like him, but a little older. Was about to call his name, but luckily, I managed to prevent myself from calling! Cos' it's a different guy.

Than saw Auntie Evelyn running alone along the air-con route. Than I proceed on to main entrance of the Pierce Reservoir. After reaching there, I have the itch to do the 25 km Progressice Run route, which you need to go out of the Pierce Reservoir. Make a one loop outside the entrance. Turn right after the entrance of Pierce Reservoir and keep to your left all the way, making one round.

Than went back on to the same track. The first half of the run, I felt good, but at the end of the run, kinda little tired. Only drank once throughout the run. I drank at the Pierce Reservoir toilet watercooler. Luckily the sun was kind to me. It hid behind the cloud. Kinda cool day. Reached back to the finishing point at 2 hrs 27 mins 43 secs. Very slow. I know I can run faster than that. I will do that for the upcoming MR25 25 km Progressive Run this coming July.

Than just now, I thought I wanna do a slow run. Sekali my new boss want to run with me. I don't mind, cos I thought he wants to run slow one. Sekali, he whack right at the beginning. We ran 4 laps of 1.2 km each the open space opposite our workplace, where I did the run with the rotas. I am not the kind of person who whack right at the beginning. I am more of slow progressive run. Open up my pace as I go along. If start fast right at the beginning. Wahliao! Cannot take it!

So I tried to follow and maintained his pace. After the third round, he is getting slower, and I opened my pace and I managed to make it in 22 mins flat! My new boss was behind me for about 10 to 20 secs. 22 mins for 4.8 km is slow. Therefore, the target of running in 30 mins for 4 laps is achievable for slow runners. So excuse for the rota guys. I guess a very good runner can make it in less than 20 mins for that distance.

Exit Qoute: "Many people fail in life, not for lack of ability or brains or even courage but simply because they have never organized their energies around a goal." - Elbert Hubbard

Unblog Doesn't Mean I Stop Running

2005-05-26T07:17:00.000+08:00

I have been runng alot lately, but hardly have time for myself to update this blog. Sometimes, I do have free time, but end up using my free time to do something else. I am looking forward for this upcoming MR25 Cross-Country Marathon! Going to be fun! Running four rounds of the MacRitchie trail of more than 10 km each. Going to see how far I go for this. Going to be shiokz!

The last time I blog was when I was running in the carpark. I didn't stop because I breathe in too much carbon monoxide! Anyway, the carpark was empty during weekends. So no reason to breathe in carbon monoxide.

On Monday, 16th May, I ran two rounds around the open space opposite my workplace of a total distance of 2.4 km at a timing of 17 mins 31 secs. It was a slow run, just to warm myself up for the stair climbing interval. I went to the staircase tower at my workplace and ran up and down for 5 reps. I will sprint up to the top and go down slowly and did pull up than whack again to the tower. Than after, I ran home for about 6 km at a timing of 38 mins 03 secs. It was a slow run, and my leg got wobbly after the stiar case training.

On Friday, 20th May, it's the morning run day! Every friday morning is a running day with me with the guys! I brought Rota 2 for a run outside with the same target as last week, which I did with Rota 3. They have to run 4 roounds of 1.2 km each under 30 mins. They did it at 28 mins 10 secs. And their next target is to run in less that 29 mins. Looking forward for tommorow, for the last rota, which is Rota 1! Than in the friday afternoon, I ran with Hairul Nazwa. We did the small round of the open space opposite my workplace. Each round is about 800 meter. We did 10 rounds in total. We did 5 rounds at a constant moderate pace and did the sixth round at a slower pace, than we did some interval training for the next 4 rounds. THe seventh round we sprint, the eight round we slow down, the ninth round we sprint and the last round we totally slow down. Did 8 km at a timing of 42 mins 09 secs.

On Sunday, 22nd May, I drove down to east coast and did end to end run again of 18 km. A slow pace. The crowd was terrible, the carparks were overflowing with cars. A terrible idea to drive there during that weekend. Sheesh! Started running at the carpark near the bedok jetty. Ran towards the sailing club than back towards fort road and back again. Ran at a timing of 1 hr 42 mins 40 secs.

On Monday, 23rd May, at noon, I ran around Bedok Reservoir. Ran at a timing of 35 mins 15 secs. Slow pace run. Just a normal run, nothing special about it. But run.

On Tuesday, 24th May, I did the stair climing interval. Did 2 big rounds opposite my workplace at a timing of 14 mins 13 secs. Than whack the staircase, 5 reps. Each rep interval, I did pull up, crunches, than pull up again, did it for 27 mins 38 secs. Than I went for a very slow two round outside at a timing of 15 mins 12 secs.

And yesterday, I ran home at a timing 31 mins 23 secs. Same old thing, carry my black bag and ran home like crazy man! Show offs? Heh! U never know what show off means. I ran cos I love it! Anyway, I was thinkin, the good thing about average and slow runner compare to elite runner is that we improve most of the time. I don't know whether you get what I mean.

If you are elite, you always strive to achieve better results, and the chances of achieving the personal best is very hard, cos that's the limit. Unlike average or slow runners, the more you train, the higher chances that you will see your improvement. And you will be getting PR timing almost in every event if train constantly. SO average or slow runners, what are you waiting for, motivate yourself and run!

For the info, my MP3 when KAPOOOOT! Boringz! I have decided to run without any MP3 at all. Back to basics! Just listen to the thumping of my feet when running. MP3 have been going against me. Sheesh! Soooo disappoiting! Sigh!

Exit Qoute: "The greatest mistake you can make in life is to be continually fearing you will make one." - Elbert Hubbard

Running At The Carpark

2005-05-14T11:04:00.000+08:00

Running At The Carpark

Heart Beat Rate (14/05/2005)

Drop by to work on Saturday. Thought of taking my stuff for the adventure race than proceed to east coast and go for a short run. It was raining and there were lightning flashing all over. So, I cancelled my plan and end up running with the rota 1 guys instead. They are running at the basement carpark at our workplace.

We ran one round around B3, than go up to B2 and ran one round and go back to B3. We did 5 laps of it, which took about 13 mins. It was a slow run. So, I think we ran about 2.5 km. I didn't want to exert myself. Don't want to stress myself out for the adventure race. Therefore, I try to conserve my energy as much as possible. Later, there will be briefing for the race.

After the short run. We did lunges! Bad idea! Did 20 sets for left and 20 sets for right leg. Waaah! Cialat! Than they did interval running up the slope of the carpark as shown in the picture above. I didn't join them for the short run. Want to conserve my leg.

After they have done enough of running up the slope. We did push up, crunches, than I went off and bathe and brought back my stuff and getting ready for the pre race briefing. Ensure that all the stuffs are in check. The race briefing will start at 2. So have very little time to rest.

Exit Qoute: "You didn't get out of shape and unhealthy overnight, and you won't get fit and healthy overnight - despite what the infomercials tell you" - Unknown

Rota 3 Running

2005-05-13T19:16:00.000+08:00

Rota 3 Running

Running Route (13/11/05)
Distance per lap: 1.2 km
1st Lap: 7 mins 23 secs
2nd Lap: 7 mins 38 secs
3rd Lap: 7 mins 58 secs
4th Lap: 5 mins 30 secs
Total Time: 28 mins 30 secs

Heart Beat Rate (13/11/05)

Today was the first official day that I brought the guys for a run. My boss asked me to take them for a run every friday morning. I happily agreed. Not all are runners. And not all are long distance runners, And and not all are fast runners. And not all enjoy running. Therefore, it's a challenge for me to motivate me to them for a run.

Basically, they jsut finished their shift and I am taking some of their off time for a short run. Trying to make things challenging and enjoyable at the same time. So at the end of the run, they felt that it's not a waste time after all. Objective of this run is to increase their endurance. Basically, everyone has a background of running fast, but some of them have problem in maintaining that level. So, I am here to motivate them back to start running again. Woohoo. I loike.

Honestly speaking, majority of them can run faster than me. They have speed. But, in long distance, only a few can beat me. Heh! Our location of running is just in front of our workplace. The open space. One big round, is about 1.2 km as measured using the Streetdirectory. Therefore 2 rounds is equivalent to about 2.4 km. For average runners, they can run about 10 mins for 2 rounds.

I know that everyone has different speed and endurance. And that's the fun part of it. Running with a group of 15 guys is a challenge by itself to run together. So my target for them for today is to make them run 4 rounds under 30 mins. If they run more than 30 mins, I will add another extra round. And that's the end of it. So, since they are not really into running, they try their best to finish in less than 30 mins. I make the slower run in front and the fastest runner behind. And no one can overtake the slow runner.

For me, I just run along with them. And time every lap they made. 1st Lap: 7 mins 23 secs, 2nd Lap: 7 mins 38 secs, 3rd Lap: 7 mins 58 secs and 4th Lap: 5 mins 30 secs. If you can witness their face and enthusiasm on the last round. They ran like mad just to finish before 30 mins. Personally, I find that they did well to try their best to run as a team. Maybe should tag everyone together and run as a team. That will be even fun! They ran the 4.8 km in 28 mins 30 secs. They will be running again in 3 weeks time. My next target for them is to run under 29 mins. I am moving gradually. I hope that everyone can acheive to run 4.8 km in less than 25 mins. It is definitely achievable. More than enough. Once they reached that target, than I increase the distance.

Exit Qoute: "Don't let the learning from your own experiences take too long. If you have been doing it wrong for the last ten years, I would suggest that's long enough!" - Jim Rohn

Last Minute Entry To Race

2005-05-12T22:20:00.000+08:00

Wilderness Adventure Race

This totally last minute entry to the race. Never train for it. So what the heck. I don't really bother about training. The think that I really care about is our equipments. We need the following equipments:

Mandatory Individual Gear & Equipment
1. Ropes Section
- ~~Climbing Harness X 1~~
- ~~Descending Device X 1~~
- Sewn Sling X 2
- Locking Karabiner X 3 (I have only 2)
2. Biking
- ~~Mountain Bike X 1~~ (need to send for servicing tommorow)
- ~~Bike Helmet with Chin Strap X 1~~ (will take from chew)
- ~~Half / full Fingered Gloves (suitable for Abseiling) X 1 Pair~~
- ~~Whistle X 1~~
- ~~Race Pack with Hydration Bladder X 1, min 2 liters~~
- ~~Covered Footwear – Running Shoes/ Cross Trainers/ Trail Shoes X 1 Pair~~

Mandatory Team Gear & Equipment
1. Biking
- Spare Tubes X 2
- ~~Bicycle Pump X 1~~
- Tool Kit X 1
2. Compass X 1
3. First Aid Kit* X 1
- Surgical Tape X 1
- Antiseptic Wipes / Alcohol Wipes Min X 5
- Plasters & Adhesive Dressings Min X 10
- Triangular bandages X 2
- Latex Surgical Gloves X 2 pair
- Gauze / Lint / Dressing pads
- Muscle rub X 1 tube

So far, the only important thing that I need to do is to send my bike for servicing tommorow. Do or die. Cos I need to send the bike on Saturday afternoon. They are going to conduct equipment check and race briefing on that day it self. Waah! Stress! So little time. How ah? And I lost my ATM card. Really need to make a new one tommorow morning. Stress. Stress. Stress. And one more thing, I am not feeling well. Stress... Aniwei, my main purpose is to enjoy this race. Right? No stress. Anyway, joining this race? Any tips?

Exit Quote: "They may forget what you said, but they will never forget how you made them feel." - Carl W. Buechner

A Short Trip To East Coast

2005-05-11T23:32:00.000+08:00

Sunset @ My Workplace

Running Route (11/05/2005)
Distance: 12 km
Time: 1 hr 17 mins 0 secs

Heart Beat Rate (11/05/2005)

I don't really felt well eversince the exercise at Ct Hall last monday night, tuesday morning. Yes. It is an overnight exercise at City Hall MRT Station. For those who passed by Ct Hall in the wee hours of the morning, you will noticed something different. Yeah, that is what we often do. We always go out late at night or early morning while you all still asleep.

It finished around 2 to 3 am and I went to follow Chew and some of the few guys to Jln Kayu for a supper. I had Milo Dinasour and Lychee, while the rest had some food. Don't felt like eating. Too tired to eat. I don't intend to be there actually. I rather be at home than being there. Rest and sleep are very important and some people just don't understand.

Reached home 5 am in the morning, washed up and prayed. After that I went for a short nap and woke up at 7.30 am and get ready to work. Felt sooo heavy to walk. If only I can take the day off and rest at home. But I don't think it is wise idea to do that, so I end up at work for the whole day.

In the afternoon, I was banging my head and my eyes are getting heavier. Really need a the sleeep. Can't take it, but I have to endure. Luckily, I managed to survive for that day and went home immediately after the clock strike 6 pm. Than, slept at 9 pm all the way to 6 am. Try repay back my sleeping time. It feels ok, but wish that I could be in the bed for the whole day.

And today, I went for a short tun. I felt heavy and sick. Not sure why? My throat felt a little soar and my lungs felt heavy. My heart beat strike 150 bpm and I already felt tired. I know my heart beat can withstand more speed. Cos' 150 bpm is about 70% of my effort.

Run towards the heavy traffic near Paya Lebar. I have been breathing Carbon Monoxide. That even make me worse. Therefore, treasure the nature trails in Singapore. That's the best place for you to run in a fresh air.

Reached East Coast and saw alot of teenagers there. Wondering whether is it school holiday? Everytime I look at teenagers, it makes me envy them, and remind me of my schooling days. How I wish I am still in school again. Care free and bold. All you think is having with very little responsibility. For those who are still schooling, please treasure every moment of it. Enjoy yourself and do your best. You will not regret it. School is the best place to be in, and exams are fun! I LOVE EXAM!

Than on my way back, there is this school kid wearing white uniform. Must be from one of the school nearby. Upper secondary student as he is wearing long pants. I don't know what is he thinking about. I was running opposite him. His bag was blocking my way, and I was right at the edge of the road and there were oncoming traffic behind me. I will definitely, will not go down the road. Or else I will be one legged man right now. So, I bull doze through his bag. Hit his bag and his bag swayed backwards. Sheesh! I wish I can say, you IDIOT, can't you see me walking. Stupid is not good enough. Stupid, you can learn and become cleber. But once IDIOT always an IDIOT! BOZO!

On my way back, my pace getting better but my leg gets heavier. Maybe due to lactic acid. I stopped by at Honda forawhile and take something from there and ran back to my workplace. In total, I ran about 12 km at a timing of 1 hr 17 mins. With alot of stop due traffic light in between.

Washed up and get ready to meet up with Fd for dinner. Look at the picture below. Courtesy of Fd. Thanks for the insulting photo, yeah? Hehe! You see, I am leading a healthy lifestyle, been eating vegetable lately! Yeah RIGHT! Haha!

I will be participating in Adventure Race this Sunday. Will be held somewhere in the East area. Got a collegue as my partner. We join the competition just for the fun of it. Anyway, it is an adventure race. So, no matter how good you are, the chances of winning are still equal. Anyone joing the race this Sunday?

Hungry Man is an Angry Man

Exit Quote: "When people say to me: "How do you do so many things?" I often answer them without meaning to be cruel: "How do you do so little?" It seems to me that people have vast potential. Most people can do extraordinary things if they have the confidence or take the risks. Yet most people sit in front of the TV and treat life as if it goes on forever." - Phillip Adams

East Coast End To End Run

2005-05-08T20:50:00.000+08:00

Running Route from Home and Back Home (08/05/2005)
Distance 4.5 km
Time from Home: 26 mins 45 secs
Time back Home: 47 mins 11 secs

End to End Running Route @ East Coast(08/05/2005)
Distance: 18 km
Time: 1 hr 37 mins 39 secs

Heart Beat Rate (08/05/2005)

Two consecutive long distance run in one weekend. Fuhyoh! Dun know what went into me today. Maybe felt like buring the fats from the good food that I ate yesterday evening with Fd. Went to Al-Ameen at bukit timah, and had a feast. Ikan Pari medium size, with Ayam masak merah, Sayur Kang Kong, Tom Yam soup, and Kerang Rebus. Fuhyoh! Lots of food. Felt yucky today. Need to run. Need to run to burn those extra calories in my body. Heh.

Started my run at 1719 hours. Thought of make it home before 1900 hours. Didn't realise it's going to be more than that. It was a very coool Sunday afternoon. After a long hot morning season and coool afternoon season. Today, it was raining the whole day. Needed those rain to cool down Singapore. Put on my MP3 player and heart beat rate and ran off to east coast.

I've been wanting to run from one end of east coast to the other end of east coast. Today, I made it. Woohoo! So happy that I managed to achieve what I want. No stress about how long I take but I just want to run. Reached East Coast in 26 mins 45 secs at a distance of 4.5km. Slow but steady. No reason for me to speed.

Started of my running towards the Eastern part of East Coast. Alot of runners were running there. Running, my target was to run after the front runner if there is any. Reached the end of Eastern Part of East Coast 15 mins 59 secs. And made a u-turn around going towards the Western Part of East Coast near Fort Road.

On my way towards the other end of East Coast. Saw a Caucasian guy running ahead of me. Looks like a good speed for me to catch up. Running after him from the back, and manage to close up with him. Once I reached near him, tried to maintain the speed. Until at the Food Center, he mande the right turn around the lagoon, while I made the left turn. Than my route is shorter than his route, so I was ahead of him. Reaching near the Chalet, out of sudden, he managed to pass by me. Sheesh, too tired to catch up him. Decided to let him go. Out of sudden, my momentum starting to get faster. So manage to close up with him, until he reached at the MacDonald, he made the u-turn. Too bad, didn't manage to overtake him again.

So I ran towards the Western end of East Coast. The route remind me of the 24 hours run around Singapore last year September. Ran that route towards the finishing line. It was memorable. Feeling thirsty and lethargic. As soon as I reached the Western end of East Coast, I made a U-turn. Clock my timing at 47 mins 30 secs. The distance was estimated to be about 9 km from one end to the other end. Remember the 2003 marathon, that area was the finishing point for the Half Marathon.

Made a u-turn, and than went for a toilet break. The toilet near the Fort Road area. Drank lots of water, took about 2 mins of my time for the toilet break and went off running again. Progressively speed of my pace. And a point of time. Two runners passed by me. I thought of letting them go. But somehow, I told myself, this is good time for me to train my running. So I open up my pace and manage to catch up with them. Than thought they might be opening up their pace. So I decided to pace with them. Instead they all seem to be slower and I managed to overtake them. As I overtake them, I thought they were following my back, at a point of time, I never see them at all. Sigh.

Reaching the ending point at a timing of 1 hr 37 mins 39 secs. For a distance of 18 km. That was slow. But I was happy that I managed to accomplished what I want to run one end of east coast to the other end of east coast. Felt really damn tired after that run and decided to walk back.

Reaching the petrol station nearby, I bought a bottle of 100 plus. Felt like drinking 100 plus. 500 ml of 100 plus cost $1.60. 1.5 liter of 100 plus coast $2.40. So if you were me, which one will you decide to buy. 1.5 liter is equivalent to 3 times of 500 ml, which cost $4.80. And I can get $2.40 for that 1.5 liter. So I decided to buy the big bottle! haha! And I was drinking while walking my way back. I managed to gulp all 1.5 liters of 100 plus. Tangy Orange flavour. haha! Madness. Than after 30 minutes of walking. I decided to run back home. Reaching back home at a timing of 47 mins 11 secs from the ending point at east coast.

In total I ran about 27 km at a timing of 2 hrs 51 mins 38 secs. It was slow, considering that I didn't eat properly for this run, I didn't hydrate myself well and I wear my track pants. It's a good training run for me. Enjoyed the run. Will take note of my diet and hydration before any competition. It is important if you really want to perform.

Exit Qoute: "The quality of your fuel determines the quality of your body." - Unknown

Marathon Decision & Hill Running

2005-05-08T15:00:00.000+08:00

Running Times Edisi June 2005

Went to movie with Fd yesterday, than drop by Kinokuniya to check out running magz. Saw this running times June edition. The headlines on the main page: "Marathon Training Decisions, How to Handle: Injury, Illness and Interruption", "5 Powerful Hill Workouts" and lastly "SIX Classic Trail Races" which got nothing to do with me.

Other than that, there are reviews of 18 new trail running shoes. And my shoe, Salomon XA Pro 3D is reviewd inside the mags. Woohoo! I love my new shoe. Ooops, fd and my shoe. Since fd has the same model as mine. Right Fd? Good or not the shoe? If you haven't try it, one day we go MacRitchie and run together. I wear Salomon shoes for trail running, Asics shoe for racing on road and another pair of Asics shoe and a Mizuno shoe for training. That's my list of shoe.

Just add in some information from the mag on Marathon Training Decisions. Well, what's up with this Marathon Training Decision in this mag all about. Well, this decision flow chart shown in the mag is to show whether you are ready to run the marathon or not. Kinda intresting, but it is very common sense. Although, without the chart, you can still decide whether to run or not to run the marathon. This flow chart is a good guide.

First question: Have you missed three weeks of running or more?
If NO, go to Third Question.
If YES, go to Second Question.

Second Question: Do you have at elast eight weeks until the marathon?
If NO, seriously consider postponing to a later marathon.
If YES, go to Third Question.

Third Question: Have you had any injury or serious illness that will continue to affect the intensity of your training?
If NO, go to Fourth Question.
If YES, seriously consider postponing to a later marathon.

Fourth Question: Did you have a strong base and fitness level before the injury?
If NO, consider postponing to a later marathon or severely adjusting your time goal.
If YES, fo to Fifth Question.

Fifth Question: Do you have previous marathon experience?
If NO, scale back your time goal and ensure you get in long runs.
If YES, get in key workouts and go for your MARATHON GOAL!

Anyway, above is just a guide that was given by the professionals. A good to follow but not must to follow. Some people, they just whack only regardless of the problem they faced. But those whack only, will have high chances of getting in jured easily. Missing three weeks of running or more really made a difference.

Without running for 3 weeks is worse than feeling yucky! It's good if you have at leat one month before the marathon. Enough time to train just to finish the marathon. My first marathon, I never been running for one month at least. And started running a few days before the marathon. I gambled and ran the marathon. And ended up hitting the walll really badly at 30 km mark. Finished it at 4 hrs 48 mins. Therefore, it is a good practice to run regularly, regardless of competition or not. Just run for fun. Enjoy it!

If you really have an injury that may effect your running badly. Or may cause future problem if aggravate the injury, better do not run. It is not worth risking your body to just run a race. There are plenty of races out there every year. Missing one race is nothing compare to having a long term injury. Therefore, its not the end of the world if you can't race. I know how yucky it feels. But not worth risking it. So far, I hardly have any serious injuries, but I will not dare to take the risk, if my injury really cause me not to run.

Having strong base and a good fitness level is important in order to run a competition, regardless of how far the distance. It really do give a big difference to those who have been running regurlarly to those who have jsut started running. Have a string base means, you have a history on running and been running regularly. Want to know more about strong running base. Just do a search on it.

Having an experience in running a marathon is good. It really does make you more matured with your run. Knows what to expect and how to overcome it. Fpr the first virgin marathoners, please do not have any high expectations. NO need to have a target on your personal timing. The best thing to do for the first marathon is just to target on finishing it regardless of what is the timing. Enjoy the run, experience it. Than you can set target for the next marathon.

I targetted to run less than 4 hours for my first marathon. How I set my target? Heh, I ran less than 1 hour for my normal 10 km run. 42 km means I ran 4 times of that, therefore can make it before 4 hours. But I proved myself wrong. The longer you run, the slower you get, with little training and experience, the more slower you get. I hit my target of running less than 4 hours after more than 1 year of running since my first marathon.

Than, the next topic was the Five Effective Hill Workouts. There are five benefits in doing uphill training. Five of them are:

1. Increased leg strength and power that can be transferred to faster flat running.
2. Improved cardiovascular fitness.
3. Improved running economy (less oxygen required to run at a given pace).
4. Increased stride length from increased leg power and range of motion.
5. Reduced injury risk compared to training the same intensitiy on the flat.

And below are the five types of hill training that is listed inside the mag:

1. Hilly course - MacRitchie to Pierce Reservoir
2. Long hill reps - where can I get such a long hill in singapore, where you can run up the hill for 10 mins. anyone can recommend a hill?
3. Kenyan-style hill reps - 15 to 20 repeats of 30 to 60 seconds up a fairly steep hill and jog down between efforts
4. Ethiopian-style hill reps - 10 high intensity hill reps of 50 to 100 meters, with full recovery between sprints
5. Race simulation - simulating the hilly race course

So far, hill training seems to be goood. The only place I can think about have a good gradient of slope is at MacRitchie and Pierce Reservoir. Other than that, can't think of any. Anyway, the magazie is an OK to read. Not much content that benefit me, but it may benefit others. Now I feel like running. Hmmm. Need to get ready for a run. One end of east coast to the other end of east coast. Here I come!

Exit Qoute: "Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life." - Ralph Waldo Emerson

East Coast Run With My Rota

2005-05-07T12:35:00.000+08:00

Running @ East Coast

Running Route (07/05/2005)
Distance: 16.5 km
Time: 2 hrs 04 mins 51 secs

Heart Beat Rate (07/05/2005)

Felt like running long distance. Supposed to go MacRitchie but end up running to east coast from home. Initially, planned to run from one end of east coast to the other end of east coast. But end up running towards one end of east coast. On my way towards east coast, m MP3 player suddenly go against me. It's either my batt weak or there's something wrong with it. Sheesh. Not at this time, when I am running. I take out my earphone and wrapped it around my MP3 player and put in my pocket. Just to make my pocket heavier.

Started my run at a comfortable pace towards East Coast. When I reached East Coast Food Center, I turned left, towards the Sailing Club direction. Than I met up with my Rota Guys doing their weekly long run at east coast. Was very surprised to meet them. And they were surprised to meet me too. They thought that I was checking on them. Haha. Don't think I will do that without any reason. I just run whenever I feel like too.

Anyway, met them and joined them ran. Turned back towards the hawker center and made a loop around the lagoon behind the hawker center. They were more of jogging than running. A very slow pace. Talked to them. Than ran towards the Sailing CLub. Turn towards the end of jetty and we saw our collegue fishing. Heh! I was talking about them that they always fishing at Bedok Jetty and there they were. Panjang Umur!

Than go towards the carpark nearby and that's where they stop. I continued on my running towards the sailing club. Take a sip of water at the toilet near the sailing club and made a u-turn back. Than I stopped at where my Rota guys were and have a chat with them. Than my Rota guys take the oppurtunity of taking a good rewards after the run. They bought ice-creams. Heh.

Than after that, I went back running on my own. THought off running towards Fort Road. But change my mind. I ran towards home instead. Ran for about 2 hrs 4 mins which include rest and chit chat. The distance I ran was about 16.5 km. Than, after reaching home, prepared myself to go and watch movie.

I went to watch "The Kingdom of Heaven". A good movie. A historical movie. Should watch it. Although, there are some things about Islam which is not correct, but I will not elaborate more to it. Anyway, go and watch it.

Exit Quote: "It is the Law that any difficulties that can come to you at any time, no matter what they are, must be exactly what you need most at the moment, to enable you to take the next step forward by overcoming them. The only real misfortune, the only real tragedy, comes when we suffer without learning the lesson." - Emmet Fox

Late Comers

2005-05-06T20:31:00.000+08:00

Click picture to see album

Been very busy with the competition organised by my organization. Need to manage the team from my unit. I am the team manager. They performed well in training except that they have problem in coming on time. I really hate it when they came late. I got pissed off this morning. Asked them to meet at 0615 hrs sharp. I was standing there and they came down at 0625 hrs. This wasn't the first time, it was the third time. Again and again it happened. My head really went off steaming. Did a brief little scolding to them and off I went.

Anyway, it's over today. Today was the competition day. My team mixed with firefight@rs from Brunei, Hong Kong, Indonesia, Macau and Thailand. Therefore, all the 6 countries, including Singapore are divided into 4 teams, name Alpha, Bravo, Charlie and Delta. They will be competing each other through circuits that are made for fire fighters. It was fun looking at them.

Didn't really felt that tension, as there is no such thing as winning or losing country. The only thing that I am afraid of is that the member from my own country cock up the team. But, I have trust in them that they will never do such thing. Thank God everything goes well.

The Momentos

At the end of the race, the Indonesian gave me a jungle hat with Jakarta Firefighter embroid on it and a pouch. The Brunei gave me a mug. Too bad I have nothing for them. Paisey.

Anyway, it's over at last. Really heart ache about punctuality. You can ask Fd, how I am when it comes punctuality. I get pissed off easily when it comes with punctuality. If I am late, I will feel damn terrible myself. But, I just don't like latecomers, especially, those who never put an effort to it. Please. Fd is exceptional. Heh! Right Fd?

Okies, there will be an Adventure Race this month, on the 15th. It is called Wilderness Adventure Race. Required a team of two. I need another person to join me in this event. Anyone, care to join me? Please contact me. The fees is $100 per team. I know one of the organiser so ignore the due date.

I am planning to run at MacRitchie tommorow. Anyone care to join me?

Exit Quote: "High achievement always takes place in the framework of high expectation." - Jack Kinder

Half Hot Half Wet

2005-05-03T22:10:00.000+08:00

Running Route (03/05/2005)
Distance: 11 km
Time: 1 hr 07 mins 44 secs

Heart Beat Rate (03/052005)

It's been very hot for this past few days. I've been managing my team for this upcoming competitions. And we have been standing at the parade square for 8 hours a day. The sun shone us. The sky seems clear. It was painfully hot. Now I am like a Red Brownish Prawn. The weather seems to be very farnie for this past few days. It started with hot night. Very hot night. The only wind I can feel is from my breath. Fuhyoh. Sweating like mad.

For this past two days, it is extremely hot in the early part of the day. And suddenly, it just rain in the other half of the day. The weather change drastically. What happened to mother earth? Climate glitches. Earthquake occurs rapidly. Dormant volcanoes start to go active. And now weather. Fuhyoh. Maybe the earth is getting angry with us human. Too many chaos, polution, war and stuff like that. Popularity of humans keep on growing each year. As the population grows the more polution will occur. Waah! I sound like environmentalist. Green Peace!

So what we can do now? Just have to bear with it and minimise the polution as much as possible. Don't take things for granted. Other than that, let's pray for the best. Human beings are very addaptible creature. So, we can survive, until the end of this world. Oops. Armagedon! Heh! Did I say the end of this world. Quite a number of religions and cult believes in this very day. THE DAY! So, let's wait and see when the day will be. Will not touch more on this. Very sensitive. An open ended question. Will never end one.

Therefore, after the whole day tirelessly and painstakingly managing the team for this friday event. I went for a cooool comfortable long run. I ran around tampines town at a distance of 11 km. I ran for 1 hr 7 mins. I ran at a very comfortable pace. 70 percent of my effort. I listen to my MP3 player. Drumming my hand to the beat of Rage Against The Machine song. Old skool band. Remind me of my poly days. I don't really about running fast. This run is more of a recovery run.

Before I started the run, my weight was 79.5 kg. After the run, my weight was 77 kg. I lost 2.5 kg. And I don't think it is fat. It is more of water instead. I am a heavy drinker. Immediately after I weight 77 kg, I hydrate myself with water. And booop, my weight goes up to 80 kg again. I drank lots of water. I think my body consist of more water, that's the reason why, I can't float in the swimming pool. I keep on sinking. heh!

Exit Quote: "To accomplish great things, we must dream as well as act." - Anatole France

Losing Weight Myths

2005-05-02T23:59:00.000+08:00

Weighing Myself

I have been wanting to lose weight. I felt that I have been gaining weight. And I mean a lot of weight. Even though I gain weight, it didn't really affect my running. But in the other hand, I felt like I am improving in my timing. But I felt tired more easily though compare to last time.

Sometimes, I do think about taking weight lose supplement. But after much research, I find that most of the supplements contain caffeine. And caffeine is diuretic. And it causes our body to lose more water than usual. Other than that, it makes the heart beat irregular. Might as well I just drink coffee everyday, and I think it as good as taking those supplements.

Other than that, after taking such supplement, you will find that you will lose a few kg after a few days to weeks. The weight that was lost is not the fats, but instead, the water. You can lose weight fast, by just dehydrating yourself. For myself, after a good long run, I will lose as much as 5 kg of my weight. And I don't think I lose 5 kg of fats. I am losing more of water than fats. After water parade, I regain back my normal weight.

I just need to lose those fats around my body. I do not why people say I am not fat, instead, I find that I am fat and heavy. Heh! Maybe, it's just my psychological effect always making me felt that I am always fat. But I need to prevent myself from gaining more weight and to control myself before it gets worst. A lot of my peers have grown plump. They used to be thin as stick. And the body, rib cage, like piano. After grown to an adult, fats start to bulge out. Is it normal? Heh.

Obesity is the trend growing in Singapore. What are the causes of obesity in this growing society? Lack of exercises? Too much unhealthy food? Who to blame? Anyway, S’pore is a very luxurious country with a lot of comfort. You can get food easily. Thank God for that. But we lack of discipline. How to discipline ourselves? Don't ask me. I can only do it for myself.

Well, people do a lot of ways just to prevent themselves from growing fat. Below are some of the myths on how to lose fats. HOPE. That is what people want. Doing something and putting effort to it, is HOPE. If there's no hope, that's the end of everything. We all always HOPE. Let's go through the myth that I found in one of the website.

Myth 1: Fad diets work for permanent weight loss.

Those extreme diets do lose weight. Sounds like anorexic. After eating, poke your tongue with your finger than puke it out. But losing weight to the extreme may not be permanent. After awhile, you get tired of it and you will tend to eat more to cover up all those lost of food. Than you eat more and gain more weight. Sigh. What to do. I guess the best way, is not to abuse myself.

Myth 2: High-protein/low-carbohydrate diets are a healthy way to lose weight I am not sure about this high protein low carb diet.

From what I know, protein foods are meat. And by eating too much eat, means more calories. And more calories not burnt, will turn to fat. This is very contradicting. I am not sure of how this type of diet works. I wish I can eat meat all the time. Can anyone enlighten me on this? Is this Atkins diet. Anyway, you will get some tips at the website below.

Myth 3: Starches are fattening and should be limited when trying to lose weight.

Most of the starchy foods are those carbo food. And if avoid starchy food extremely. Than I don't think I can have energy to run. What's up with eating starchy food? I know that I am no nutritionist. But, I think that eating it at certain amount of serving is ok. Don't over eat those starchy foods. Unless you want to carbo-load for competitions. And you will need energy, and having those fats from starchy food shouldn't be a problem.

Myth 4: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

I heard about this type of food can lose weight. I am sure there are such things where it speeds up the metabolism rate. But, even you eat the food, you will still need to control in eating other foods. Anyway, it will go around and around and around. Never ending. Eating this food will gain weight and lose weight at the same time. That's why majority end up don't eat at all.

Myth 5: Natural or herbal weight-loss products are safe and effective.

I am a very nature-lover type of guy and always believe that we should eat natural food. Not those manmade laboratory foods. But, not all food is safe and effective. There are such things as poisonous plant and stuff like that. Some fruits also have some side effect when eating too much. Therefore, need to be really careful when eating such natural or herbal weight loss product. I am not against it and I never say that it is not effective. But I guess, different people will react differently to a certain product. You can try, than see how it goes for the first few weeks. It may lose weight permanently, but you do not know the long term side effect. Scary.

Myth 6: "I can lose weight while eating whatever I want".

Waah! This is HEAVEN! If I can still lose weight while eating whatever I want, I will be damn happy man! I think this every man's dream. I guess, this type of statement, can only be said to those who have high metabolism rate. But, how long metabolism rate can go that high. Who knows at certain age, the metabolism rate start to slow down and that's why majority start to grow bigger even though they consume the same amount of food every day. I do not know how our body works. Maybe there are expert out there. Anyway, I wish I can eat anything I want and still lose weight.

Myth 7: Low-fat or nonfat means no calories.

That is totally crap! Every food at least has a certain amount of calories unless you are drink plain water. What kind of food does not have calories and yet you still felt very full. If there are such food. I think you will end up lifeless. Certain amounts of calories are required for energy. When you sleep you burn calories. But I never heard such things as low fat or non fat food has no calories.

Myth 8: Fast foods are always an unhealthy choice and you should not eat them when dieting .

That is correct for me. But I just can't avoid. It's the most convenient food in Singapore. Where can you get a food that can get fast and eat it up fast? I find that it is an unhealthy choice of food. But still, you can't put the blame on fast food alone. Even you eat other types of food at hawker center or somewhere, it can still be as unhealthy as fast food. So what to do. Don't eat at all lah.

Myth 9: Skipping meals is a good way to lose weight.

Skipping meal is never a good way to lose weight but it is a good way to make you feel that you lose weight. Heh! Feeling is important. After feeling it, you find that you are damn hungry at the end of the day and will start to eat more than you actually should. And in the end, more weight gain. Than blame on who? Blame on the food that we eat. Heh! Sigh!

Myth 10: Eating after 8 p.m. causes weight gain.

This is what old people's saying that eating late at night will cause you to gain weight. Actually, I am one of those guilty ones that fall for it. Will try my best not to eat late at night. But, I find that, there is not a good excuse not to eat at night. Cos' at the end of the day, regardless of when you eat your food, you will still have the same amount of calories and fat. But another myth that I can think of is not to lie down right after meal, as you can get fat after that. I find that the myth can be quite true. You try to do that for one month. You can see the stomach start to bulge out.

Myth 11: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up".

This is another myth that I am not sure whether it is true or not. Some says that, if you want to lose fat, try not to go to gym and carry heavy weights. As it doesn't really burn the fats. Instead, the muscle will grow underneath the fat. Not sure how true is this. Most people say try to burn the fat first before hitting the gym. I do not know how true this is but sounds true. Maybe it is not. Carry weights meant that you use up calories. And use up calories is using up energy. And in turn, hopefully, it will burn fats. Heh! Just my theory.

Myth 12: Nuts are fattening and you should not eat them if you want to lose weight.

Is it? A lot of people say so. Sometime I try to avoid nuts. But, it is a good food for runners. I think eating some of it will do no harm. But, anyway, seldom people eat nuts. I can still survive even though without eating nuts forever. But, going to miss the satay and rojak gravy with peanut. Yummy! Now I feel hungry! How to lose weight like this?

Myth 13: Eating red meat is bad for your health and makes it harder to lose weight.

Are you sure? Hmmmm. Anyway, red meat contains zinc which is required for runners. But I scared to eat red meat lah. Maybe, I find that it is harder to lose weight when eating red meat. Maybe, if you steam the beef instead of cook it in the pot of gravy; I think it will be better. Not sure. But I don't mind not eating red meat as long as I can still eat my chicken. heh.

Myth 14: Dairy products are fattening and unhealthy

I was just saying about chicken. And this Old MacDonald's says that dairy product are fattening. Not sure how true it is. But I think milk may contain some fat, but rich in calcium, right? Eggs, maybe high in cholesterol. Therefore, I don't really think that it causes any problem as long as it can be controlled with the way we eat.

Myth 15: "Going vegetarian" means you are sure to lose weight and be healthier.

I think if become a vegan, it will make me into a vegetable. hehe! But I think it's true. If eat more greeny stuff, maybe can help to lose weight. But, even that, veggie do still have a certain amount of calories. Eating too much veggie can still make you fat! Heh! How? How? How? How to lose weight? Sigh! Cannot lose weight are like this! I

think I better just run and forget about losing weight. Sooo troublesome! Haha! Anyway, just kidding, when there's a will there's a way. I am sure I am going to do something about it. Secret. Cannot tell. Anyway, if you want to know the facts for the above myth, please proceed to this website: http://allnutritionals.com/weight-loss/weight-loss-23.htm

Exit Quote: "Great works are performed not by strength but by perseverance." - Samuel Johnson

MR25 - 20 KM Progressive Run

2005-05-01T12:43:00.000+08:00

MR25 - 20 KM Progressive Run

Heart Beat Rate (01/05/2005)

Well, this is my first long distance run ever since my break from running. Woke up at 5 am in the morning. Didn't slept well before hand. Maybe I slept the whole day on Saturday. Did a last minute packing. My usual running gear. And off I went to MacRitchie and reaching there around 6.40 am. Saw David, Aik Hock, Anthony and other familiar faces.

Registered my name and prepare for a run. Elangovan, one of the fastest long distance runner in Singapore was there for this progressive run. Sheesh, now I don't think I can get first. Yeah right! Even without him, I will never ever get first. Haha! So, as the race started, I run at a moderate pace. Went through the usual MacRitchie Trail.

Didn't felt like running fast. All I care was just to run my own pace and enjoy every moment of it. 20 km, target to run in less than 1 hr 45 mins. My gear still not warm up yet, and I still do not get my momentum to run. At times, I felt like stop and walk. Heh. Reached the road near the golf course. The road was one of the killer road. The up slope was killing me. A few high slope. That is enough to slow me down. And open up when it goes downhill. Than ran on the Golf course along the Pierce Reservoir.

I got my momentum once I reached the Air-Con road. Can really felt the coolness over there. The air is thin. Felt like breathing in fresh air. Coool. Than reach at the end of the aircon road and made a u-turn. While u-turn, saw aik hock, david and anthony. But the road at Pierce Reservoir was a killer too. I was wandering, if I run there 4 times a week without fail for one year. I think, my muscle will turn to rock.

I dun really bother about pacing anyone. If I were to pace someone wrongly, I think that's the end of it. I am just running at my own pace. The sun was up as I approached back to MacRitchie. At the end of the run, I felt so lethargic. I felt that I am sweating alot during m runs. I lose alot of water. Felt dehydrated at times.

Reaching towards the finishing line, my timing was 1 hr 43 mins 20 secs. For 20 km, I personally felt that it was a good timing. Especially, with such terrain, alot of up slope and down slope. Like most enthusiast runners would say, the run will be boring without any challenges. i guess I have to agree with that. I am looking forward to run the Army Half Marathon in less than 1 hr 40 mins. Hopefully. I think I can, but I need to train on it.

After finishing, met Teck Heng, MR25 volunteer photographer. He is a certified coach. He gave us some tips on how to improve our timing. What we need is interval or track training. Very intresting. I know I can improve my timing, if I have the will to go to the stadium to do my speed training. I find that speed training too regimental. Very stressful. But I need to do that one day. maybe one day. One day per week.

Exit Qoute: "A person will sometimes devote all his life to the development of one part of his body - the wishbone." - Robert Frost

What Happened To Me

2005-04-30T23:29:00.000+08:00

My Team For Upcoming Competition
(Click on picture to see album)

Haven't been updating my blog doesn't mean I have quit running. I have been running eversince the last post on the run at MacRitchie. Well, I have been running from work to home from that day onwards. Drove the car to work with my dad coming along with me, than he drove back the car home. All I brought was the black bag of running gears.

Been working late almost everyday. Tried to clear my work as much as possible. Work, it will never end. But, I love my new posting. I don't really bother about recognition of how much I work. I am already grateful that I managed to be posted there. Thank God for giving me the chance to be part of the my dream unit.

Last week, I ran with Chew at my work place at night. Ran around the open space opposite my work place. We ran for 5 rounds for about 31 mins. Than I ran home with my black bag. Average timing of my run from work to home is about 34 to 36 mins. Enjoyed the run.

Than the last weekend I ran from home to east coast for less than 1 hour and 30 mins. Missed running at east coast. I love running along the beach. Everytime I run there, remind me of great memories since I was young. I remembered I was a big size kid, and I can't even ran for 10 meters. Everytime I compete with my thin cousin, I will be panting like crazy. He always win me in running. That includes in cycling.

Therefore, being a loser when I was young, had mold me into someone, where winning is not everything. I don't mind losing in a competition. Therefore, it trains my will that all I need to do is my best and be happy about the results. Never stress and and mourn over it. Talking about this, I just went for a short run just now. I managed to catch up with two runners and overtook them. Then somehow, they followed my pace. I open up and they tailed me. Towards the finishing like, they managed to overtake me back again. But only by 1 meter. Other than that they were at the inner part of the reservoir. Therefore, the distance they ran is shorter than mine. Overall, I am happy with my run just now. At least, I still have my speed, even though not as fast as those top runners.

Currently, I am the team manager for my Unit. Need to prepare 10 seleceted personnel from my unit for the CD Skills Comp this coming 6th of May. International teams will be coming. And the event will be a compositie event which consist of a mixture of different nationality in each team. So brought them for a run at east coast, than a brisk walk at bukit timah and swam at bukit batok swimming complex. Other than that, we trained on the inidividual skills on the usage of tools and equipment.

The day where I did my brisk walk at bukit timah in the morning. I went for the JP Morgan Corporate Challenge. Ran 5.6 km in 25 mins and 25 secs. The event was sooo FULLLL PACK! The crowd was like fuhyoh! More than the Army Half Marathon. They actually tried to segegrate the runners who can run less than 22 mins and those who run slower than that. I think, it's good for the organiser to do such a thing. But can the organiser differentiate who can ran such a speed. It's hard, as everyone register for the same thing. There's no such thing as fun runners and competitive runners in the registration. Everyone who register have the rights to start anywhere they want. Unless, it is clearly stated runners who have registered the fun runners. Other than that, everyone will jam pack trying to squeeze as front as possible.

As the race started, I didn't manage to run until I reach at the starting line. Where I can at least open up at my jogging pace. Been zig-zagging around to look for space so that I can open my pace. I think I have wasted for about a minute or two due the crowd. If I started the race in front, I think I can finish the race at 23 or 24 mins. But, it's ok. I enjoyed the race. Got the t-shirts. Nice t-shirts. Anyway, I ran for Kev's company. Thank you kev for the great race! Phil and Siti was there too running for the same company. Fd was there to gave me the morale support! Thanks Fd!

Tommorow is the 20 km progressive run! Looking forward for the this half marathon. Woohooo. Pray for me and wish me luck. Looking forward to run in less than 1 hr 45 mins. But due to alot of hills to conquer, I think running less than 1 hr 50 mins will be great enough for me.

Exit Quote: "First keep the peace within yourself, then you can also bring peace to others." - Thomas a Kempis

The 20 km MacRitchie Trial Run

2005-04-17T11:21:00.000+08:00

MacRitchie Reservoir

Heart Beat Rate (17/04/2005)

It was sooo heavy to wake up in the early morning. Slept at 1 plus this morning. But yet, I am still determined to run a long slow distance run today. I smsed David that I will be late and asked him to proceed on running without me. Reached there, as usual, the carpark was already full and it was only 7.15.

Hoping that the NPB or whosoever can build a multi storey carpark one day. But, yet to justify whether multi-storey carpark is good to be built over there. 'Cos the place is only packed during weekends and holidays. Other than that, it is very much vacant. So building a multi-storey may not justify the purpose. Anyway, I end up parking at the nearby road, and it was about to be filled with cars.

Put on my new Salomon shoe. The model name XA Pro 3D. Bought one for myself and one for Fd. Fd didn't join me. Even if Fd joined me, I dun think Fd will follow me run the 20 km. Fd haven't been running for a long time. It will end up me carrying Fd during the run. heh.

I started running around 7.30 am. Along the MacRitchie trail, I was still undecided whether to run the 10 km or 20 km route. I started running, and will decide later once I hit the road at the golf range. The trail was rather wet, with mud and wet patches. Luckily, there aren't any quicksand in Singapore. Is there any? Correct me if I am wrong.

I realised that I have been running gradually flat route during my past few run within last week. And running on the slopey trail was like, fuhyoh! Kinda tiring. I hit the road at the golf course and you know who I saw? I saw David! Heh! Now I have decided to follow him. He told me he have been waiting for me. I told him I sms him and he didn't bring his handphone during the run. So sorry David. So we went through the road near the golf course going towards Upper Pierce Reservoir.

The route was challenging! Where else can you find a lot of long up slope and down slope. Like what David said, that is the best place to train your speed. Looking forward to run more of that route next time. I met David, and I thought was going to do a slow run, instead he asked me to sprint up the slope. I thought he was joking, saw him opening up his pace make me followed him. Heh! This wasn't my plan to run at a fast pace. But I find that was good, as I need someone for now to push me a little. Thanks Dav!

The view was exhilarating. Seldom got such views in other parts of Singapore except for this nature reserves. Reached the Upper Pierce Reservoir and took sips of water at the water cooler near the toilet and continued running. We made a left turn on the first t-junction and ran towards the end of the road. The road was known as air-con road by MR25 runners. Why? If you run there, especially in the early morning, you will feel sooo coool!

Return back to the main road and go towards the entrance of the Pierce Reservoir. That is the U-turn point for 20 km route and back towards MacRitchie along the same route. The road here is no different from the road at MacRitchie along the golf course. Long up slope and down slope.

David asked me to break away from him if I wanted to, cos he will be slowing down. I did that. As I ran back, the up slope and down slope was a killer. Reached MacRitchie in 1 hr 56 mins 37 secs. It was a tough and sweaty run. I was sweating like I poured myself with water. I find that it is a reasonable timing. Looking forward to run in less than 1 hr 45 mins for the MR25 20 km Progressive Run next month. Went for a drink with some runners and went home. You can look last years result at this website: http://www.mr25.org.sg/Events/p20.html

Exit Qoute: "The best way to cheer yourself up is to try to cheer somebody else up." - Mark Twain

Against The Wind

2005-04-16T14:55:00.000+08:00

Running Route (16/04/2005)

Distance: 7.19 km

Time: 35 mins 32 secs

Heart Beat Rate (16/04/2005)

At 1358 hrs. It was hot. The sun was soo bright. Heated up my body. But yet the wind was quite strong. Felt like running today. And yet felt so lazy to walk out the house to go for a run. I came across a book at Borders recently. It was about a ritual on running.

The book made running as a form of religion. Making you inspired to run. When you are wearing your running gear, it's like wearing a religious garb. And when you run, its like a form of prayer between you and the God. And every step that you run, you appreciate every moment that God has given you the strength to run. Heh! It was cool! Well, I should say, I really appreciate the Creator for every step that I run or even walk. It's a blessing. I forgotten the name of this book, but you can find this book at borders under the sports section.

Talking about running. I just started running for about a week, after a long break. The problem that I have to start my run, I already felt competitive right in the beginning, which I thought it shouldn't be. Once I feel competitive, and I do not meet my target, I will tend to get disappointed and will lose my interest and passion in running. Therefore, I prevent myself from feeling such a way. I always tell myself to start running slow and steady and don't bother about being competitive. As time passes by and you run more and more, you will tend to be better.

There're no way I can get better overnight. I need to remind myself again and again. Start slow and steady. And enjoy every moment of running. Just now, during my run, I almost felt disappointed when I felt that I didn't run like I used to run last time. I felt like I am getting slower. But my thought was wrong. I ran the route which I took about 35 mins for a route which I ran for 45 mins in my slowest timing. I thought I did a great job.

Maybe one of the reason why i felt yucky just now, maybe because of the hot weather and the wind blowing against me which slowed me down to run faster. I can't imagine if I am running against a strong wind. I think I will be better of walking. If you ever been near to a helicopter, you should know what I meant. During the time when the helicopter is landing, especially Chinook, the wind from the propeller push you back very strong. Even trees which are not rooted properly can just fell.

I had an enjoyable run just now. Especially, when I was listening to my radio during the run, I listen to the song Mr Lonely! haha! "I am loney, My Lonely, I have nobody..." Hope you get what I meant. Should put that song on my blog. By the way, I am thinking of doing a trial run on the JP Morgan Chase route. Anybody wanna join me?

Exit Qoute: "Do everything with so much love in your heart that you would never want to do it any other way." - Yogi Desai

The Third Run After Break

2005-04-11T20:42:00.000+08:00

Running Route (11/04/2005)
Distance: 6 km
Time: 34 mins 42 secs

Heart Beat Rate (11/04/2005)

This is the third time I ran after a few breaks. And this run is consider very fast. As I ran a timing of 34 mins 42 secs. I started the run at a slow pace until I reached Damai Secondary School along the Bedok Reservoir, I open up my pace. I open up my pace after 26 mins of running. My heart beat shot up to 184 bpm. My maximum heart beat that ever recorded was 189 bpm. That show's how much effort I put in just now. Really burst out just now.

My plan was to test out my speed. Wondering my speed has gone slow. Therfore, I open up my pace and see how comfortable I was. So far, I felt sooo comfortable that I open up my pace till the finishing point. I think I run faster on empty stomache, as I was fasting. Ate Quaker Oat and drank plain water. I finished my work at 7.45 pm and ran home.

The long rest really paid off. That's a good thing about rest. For those who have been running alot and you feel that you need a long break, please do so. Don't stress your body. Need to pamper your body once a while. After pampering, your body will feel refresh. All you need to do is to start slowly. Don't do a Carl Lewis run right after your long break. Your body will go overhaul! heh!

Exit Quote: "Most of the shadows of this life are caused by standing in one's own sunshine." - Ralph Waldo Emerson

Rekindle The Passion

2005-04-10T23:22:00.000+08:00

Heart Beat Rate (09/04/2005)

Heart Beat Rate (10/04/2005)

Went for a run from home and one round around Bedok Reservoir. Same distance at around noon time yesterday and today. Amazingly at the same speed. Both timing at 33 mins and a few seconds difference. The 6 km run was like never ending for me. Need to restart my base again slowly and gradually. I don't think I can run 10 km as good as the last one. It's ok. It's time for me to be reborn again and start afresh.
To rekindle my passion for running again.

A number of races coming up. The upcoming race is the JPMorgan Chase Corporate Challenge which is on 27th April. Next will be the MR25 20 km Progressice Run on 1st of May. Cross Country Marathon in June. Milk Run in July. Mahathir Marathon, NUS Triathlon and New Balance Aquathlon in Aug. New Balance Corporate Triathlon in Sept. October and November will be Muslim's fasting month. Then lastly, in December the race of the year, Singapore Marathon or Brunei Marathon and 12 hr MR25 Endurance Run. Each month at least one race from this month onwards.

Doing any more ultrarun? Maybe yes, maybe not. Depends. I would love to do a 24 hour ultra run again. Maybe, to make it tougher, it's either I beat my 150 km record, or running more than 24 hours. But still, I am looking forward to do the ultrarun in the Altacama Desert in Chile for the Racing the Planet event. But the cost is too expensive. I hope I can get sponsor for that. Anyway, read this, want to sponsor me?

Okies, for now, I am starting slowly. I felt a little squeaky on my right knee. Scary. Didn't ran fast just now. It was a slow pace runnning all the way for this past two days. Nowadays, I have phobia with Crows. Haha! Everytime, I hear flapping wings, I will be very cautious. Just now, I saw an eagle flying about 30 meters high above. Can see the eagle clearly. Up close and personal! I know, it wouldn't disturb me. It was looking for it's prey. But, I am so paranoid that I afraid, it just flew and snatch my leg. haha! Weird! I read about crows in Singapore, that the crows was brought in by the Englishman during 1800s. And the population grows and grows. And now, it become a pest. If I have a gun with me during the run, everytime I see a crow, I make sure I kill them. BRUTAL! So sorry to those animal rights organization. Don't mean to hurt animal. Just being paranoid that's all.

I am looking forward to run in East Coast and Macrithcie. Miss those place! Argh! Looking forward. Nevermind, one day, will go there for a run. Aniway, I bought a new shoe right before I go for Nias. I bought a Salomon. Same model for Fd and myself. Looking forward to wear it in MacRithcie. Salomon has a lot of new models in store. It cost above $200. Anyway, I like the shoe, so, don't mind sacrificing some part of money for a good shoe.

Tommorow's plan, I intent to fast. Than in the evening, I run home from work. Before that, I will be doing some less weight more reps weight training in the gym. Wanna run slow and steady pom pee pee. Looking forward to run less than 3 hr 40 mins in my next marathon. That is what I am going to train for.

Exit Qoute: "There is real magic in enthusiasm. It spells the difference between mediocrity and accomplishment." - Unknown

Gempa Bumi Nias

2005-04-09T07:13:00.000+08:00

Back From Ops Lion Heart - Me Saluting

It's been awhile I haven't been feeding my blog with my personal thoughts. That also means that I haven't been running lately. I have been running since last year August till March this year. And I really need a break from running. It's time for me to let my hair down. Oops! Do I have hair anyway?

Last month, after my last competition which was the duathlon, thought of taking a short break overseas. Well, guess what, it's a blessing in disguise. God had planned everything for me nicely. I felt tired and lethargic to exercise and run. I am kinda recuperating. I didn't realised that my short break was meant for something big.

What was that something big? There was an earthquake in Nias Island, Sumatera. I was just posted to D@RT Unit for only few weeks and I thought that I couldn't had a chance to be activated. But guess what, it was just my luck that I was selected to go. This is what I have been waiting for. To do as much as I can to help humanity in general.

It was on the 29th of March. My name was called up and I rushed home to take my necessary items. Adrenaline rush. This is the opportunity where I can make use of what I have learnt during my D@RT course. The first group went off to Nias on the 29th evening, while I was in the second group who flew off on the 30th morning. My parents, family and Fd were supportive of me, that even booost me up further.

We flew to Medan by C130 and from Medan we transit to Nias Island taking Chinook. Brought with us a lot of rescue equipments and food. We were meant to be self-sufficient over there, as not to burden the locals or other government agencies. Can you imagine, you are there to help others but instead you are a burden to the country.

We reached Bumi Nias, and already heard that one local was rescued alive by our personnel. At that time it was already evening. After the Chinook landed. There were a lot of reporters and photographers at our landing point which is at one of the football field at Gunung Sitoli. Locals were all around the football field. Then we went off to our base camp which was at one of the local schools.

We started our rescue mission the next day. It was along Jalan Sirau, Gunung Sitoli. The place was badly affected. From what I saw, the whole buildings which mainly are shophouses in that town area, was totally pancaked. I do not know how victims could survive in such pancake building. It was already the third day of the earthquake.

Heard people crying and the locals were using chisel and hammer to break open the floor to either look for their loved ones or the locals were being paid by the family member whose family was trapped inside. It was totally chaotic. People saw us and they cried for help. We approached and tried to assist them as much as we could, as that was what we are meant to be there for. There were so many dead bodies around trapped inside the rubbles. Our mission is to save lives. We are hoping that there are victims who are still alive.

I was looking all over the street and all I could see were dead bodies being trapped. Nothing could be done to bring them back to life. End up, there was a teenager who approached me and said that they heard people crying and knocking, trapped underneath the rubbles nearby. I don't take any chances and went there with a group of rescuers with me. We shouted whether there's anyone there and we remain absolutely silent. There was no respond.

We went in underneath the small hole till we can't go in further. There was absolute no sound of living at all. We went around the building and saw a dead body which was believed to be the teenager's sister. We did the debris clearance and managed to release the body after a few hours. I saw a sofa deep inside squashed by the ceiling. Saw blood, there must be someone inside. My group went inside the unstable structure and use all the equipments that we have. It was the latter's husband. Both were dead. The family was waiting outside the house. As we put the dead body outside, everyone approached and tried to open the body bag.

Well, honestly, the person they have seen is a totally different person with the person in the body bag. The body is decomposing. The features are different. By the third day, the body didn't smell that bad. The limbs were still intact.

Two bodies out while another group of our rescuer managed to extricate 4 dead bodies which are trapped together. And that's when Commander brought me with a group of rescuer to the place which I remembered as Melanie. This was one of the most memorable place. It was a Chinese Indonesian family staying in a 3-storey shophouse selling groceries.

They told us that they received SMS of her sister who is said to be trapped underneath the house. We were using our sound detecting device but to no avail. We were looking high and low for anyone inside. At the front part, we saw her dad who was pinned by the beam. It's like the whole house was on him. We were there around noon. We tried as much as possible to extricate the body out, due to complexity of how he was trapped, we finally concluded that a heavy plant is required to removed the body. We were there from noon to dark. It was heart wrenching. I was disappointed myself that I couldn't release the dead body.

The terrible part of it was, the reporters and cameras were surrounding us for the whole moment when we were there. Their main purpose was to look for Melanie. The way the house collapse, it was very hard to assure that we could find Melanie. I wish I could find her. She is a 14 year old girl. Can't do that much. The family was very accepting. That's the thing that I really admire about Nias people. They accept the fact that their loved one is gone. They are strong and resilient and life has to go on.

And the next memorable incident was rescuing a guy named Hendra who was trapped underneath the rubble for 5 days. It was amazing, that he could be alive. With sufficient water and no injuries, he proved david blain wrong. He is alive. That was me in the picture below at the opening of where Hendra was rescued. It was intense and dramatic. Our intention of being there is pure and true, nothing much of a glory. We are there to help. After going through the experience that we went through in Nias, I am sure that we are prepared to go through such incidents if it ever occurred in Singapore.

For now, I am still eager to run. Can't wait to go for a run. I ran around the reservoir just now. It was my first since 2 to 3 weeks. Need to start again. My fitness has gone down, but I think it is for the better. I really need a break from running. And now, my running season is going to start again. So anyone interested to run with me, please do contact me. I am looking forward to run with anyone of you out there. How about running in MacRitchie next Sunday morning at 7 am? Anyone interested?

Exit Qoute: "There is no such thing in anyone's life as an unimportant day." - Alexander Woolcott

STILL AWAY

2005-04-05T00:23:00.000+08:00

Taken from The Sunday Times April 3, 2005. - Fd

AWAY

2005-03-29T10:39:00.000+08:00

I will be going to Indonesia, Sumatra very soon. Wish me all the best. May God protect us!

Sine Wave Heart Beat

2005-03-22T23:16:00.000+08:00

Heart Beat Rate (22/03/2005)

At this new post of mine, everyday from 4.30 pm onwards is physical training for me. That is only I have done with my administrative work. Always looking forward for the end of the day, so I can start to work out.

Today's menu, I thought of going for a run around the open space in front of my workplace. But somehow, the thought of the crow haunts me! Haha! CHicken! Cos' around noon time, there was this old man, happened to walk along the pavement where the crow attacked me. I heard crows making noises. Than I was watching the old man walking. He was looking up. I have guessed so, the crow attacked the old man. Heh! The crow flew from one tree to another tree. As the crow flew, it hit the old man's head. Until for quite a distance, the crow didn't attacked him anymore.

Aniwei, not because of the crow, I dun feel like running. Therefore, I hit the gym. WOrk out on my falbby stomache and lower back and do some arm work out. Looking at my watch, it was about 15 minutes to go. Than I was wandering what should I do. Can guess what did I from my heart beat above.

I was staring at the tower at my workplace. Looks cool. It is about 7 storey high. Hmmm. Suddenly, ideas spontaneously popped in my head. 15 minutes to sprint up the stairs up to the top and back down, until time is up. So my first sprint up was like, fuhyoh! this is damn simple for me. Running up the stair case. I could do this 10 times with no problem. This is wat malay seh, HEKSEN lebih! The first time I did in 47 secs up and 1 min 31 secs down.

So as I reached down, I went up again. No problem. Easy one two! SImple! Reached the top at 48 mins and down in 1 min 29 secs. The third one was terrible. Or should I say I hit the wall at the third one! Haha! I was panting like crazy when I climb up the stairs. It was like, what the heck! This is terrible. I did it in 50 secs up and 1 min 36 secs down. Terrible. I was wandering whether I should end it. Nargh! I whack the fourth one. My leg suddenly, can feel the tightness. Reaching up there in 55 secs and down in 1 min 42 secs. Damn slow! The fifth and the last one, I felt like I was walking up the stairs. Painful but shiok! Reaching up there in 59 secs and down in 1 min 41 secs. That was a good one. Thought of doing this once a week. And hoping that I could maintain the timing for each set of below 50 secs up continuously for 5 sets.

Anyway, it was a fun thing to do stair climbing. I read that it is one of the good way to increase your speed, beside doing interval or hill training. Enjoyed it. Enjoyed the pain. Looking forward to do more of this.

Exit Qoute: "If I control my destiny, maybe one day I can give this world the best of me." - Jeremy Jewell

Crow Attack

2005-03-21T20:15:00.000+08:00

It's been days, I have been recuperating. I still run. I ran away from work. I have been posted to a new post and it is my dream post. A dream come true. A dream that happened to me when I was young. I have become what I want to be at last. I am satisfied with it and looking forward for more challenges.

I ran on friday. Did one small lap and two big lap at the field in front of my workplace with Chew. During the run I was panting like crazy! heh! The distance we ran was about 3 to 4 km where we took about 17 mins 20 secs. Than we hit the gym. I have no mood to do any weights. My target is to shed off those spare tyre around my stomache, so I hit the crunch machine and the lower back machine. Did 3 sets of 20 each. Getting ready to go home and I hit the road, carrying about 5 kg pack pn my bag. The same normal route which I always took to run home. It's about 6 km which I took 35 mins 02 secs. My average heart beat is about 150 bpm and a maximum heart beat 163 bpm. I moderate effort. Not too fast and not to slow.

Then during the weekend, I thought of going for a swim. But, somehow, I don't feel like doing any aerobics activities. Instead, I workout at home. Pump up that body! Fuuhhyooh! heh! I did crunches, push up, crunches, push up, pull up, pull up, and dumb bells. That's what I did in weekends. Nothing much.

Than, just now, I ran away from work again, running the same route. This time it was special. I crossed the road from my workplace to go to the pavement and get ready for a run. Than I saw a dead bird lying on near the drain along the pavement. Oh-oh! THis is bad omen! And I heard crom crowing nearby. And suddenly, a crow swoop on my head. Gave me a pat on my head. Sheesh! This is bad! I was walking fast, hopefully, the crow dun swoop on my head again. Damn! It did it again! It fly from one tree to one tree. And along the flight, the crow swoop on my head. There were a few crows. Waah! Cialat! What else can I do, I am innocent runner who just happend to pass by there. The dead bird wasn't my fault. So what did I did! I sprint, even though I am carrying a 5kg load on my back! I ran as fast and as hard as I could! Heh! Ran as far as possible. After 5 mins of sprinting, I was looking around, hoping that there're no crows around. Thank God! No crows! Suddenly, I heard wings flapping nearby, I turned around in shock, it was just an innocent mynah nearby looking for food. Waah! No I have phobia with birds! As I ran towards home, I was cautious not to see any crows. Now I have phobia with the sounds of flapping wings and the crowing of birds. WAAH! Terrible!

By the way I am fasting today. Honestly, I find that I run faster when I am fasting compare to those days that I run when I am not fasting. maybe, I felt light! heh! Or maybe, it was because of the crow that causes me to sprint my way home. I ran the 6km route at a timing of 32 mins 07 secs. And my heart beat was at an average of 158 bpm and a maximum of 174 bpm. The maximum is my competitive heart beat! Madness! Thanks to the crow, that I managed to reach home faster that I expected!

Anyway, I really really really hate crows. They are a revengeful animals. Just becareful, for those innocent runners who happened to have crows tapping on your head. Don't ever get near to their next or near to any dead crows nearby. They are very protective creature and very strong bonded animal. If they find a crow in distress, they will help to protect the crow as best as they could. They evven bother to protect the dead crow! I guess, it is their respect to their dead brothers who died. Other than that, they can recognise people very well. If they attack you, hopefully the crows are old which have bad memories or the crow that attacked you are dead due to culling. If they happened to see you again, they will chase you away again. Very revengeful. Happened to me two times already while I am running. Anyway, I was really hoping that it will never attacked me anymore. Hopefully, the crow culling can step up their shooting at the crows. They are nuisance. I am sorry to all bird lovers, but this is just my point of view. You can hate me for hating crows, but I hate crows for hurting innocent people like myself. So, if you are pro-crow. So sorry than. But I still love to eat chicken! Yam! Lucky chicken are not revengeful animal. heh!

Exit Quoute: "To regret one's own experience is to arrest one's own development." - Oscar Wilde

Style Magazine

2005-03-18T00:04:00.000+08:00

Pictures of Me From Style Magazine April 2005 Issue

For everyone's info, I am featured in the Style Magazine for the Apirl Issue. Heh! There were some footnote about myself. They wrote that I ran my first marathon and never finished it after I reached 30 km. heh! I think I type wrongly. What I meant was I hit the wal at 30 km and struggle my last 10 km towards the finishing line.

I went for a run on Wednesday, a recovery run. Ran away from work to home. Did 34 mins 38 secs. I am taking a breka from competitive running for now. Been used up my leg since November. Will be back in competitive mood in a few weeks time. Depending on how my mood will go.

I have been posted to a new post in my workplace. Totaly new environment, totally new people around, totally new expectation. I am looking forward to improve for the better, as myself and as a worker. And definitely, I want to improve myself in everything, that will include my running.

Update the upcoming events. Alot of new events are coming up. I am looking forward to join an Adventure Race. But I need a team of 2 or more. Anyone intrested, who are not afraid of heights, who can canoe, can cycle, can run, and especially love to have fun. Please contact me, who knows we can be a good team.

Yeah I forgot, my next competitive race, will be the JP Morgan Race. I will be with kev's company. Looking forward to sprint 5.6 km in less than 25 mins. Going to struggle. From last year event, there were alot of runners jam pack for the event. Some said that they have to walk for 10 mins during the start before they could actually run. That is stressful. So for those who are fun runners, please do not block runners behind of you. Please be considerate and let the runners run first. And for the runners, please come early, don't expect those who come earlier than you to give way to you.

By the way the results for the Duathlon is out and the pictures are out too. I remembered that they said the picutres will be out 48 hours after the race. I have been going in and out to the website to look for duathlon pictures, it only published on the third day after the race. Shouldn't have promised us that it will be published in 48 hours. In 48 hours means within 48 hours. They should say, we will publiched after 48 hours instead. The Duathlon run was enjoyable! Breath taking!

Enjoy the run everyone! Keep on running!

Exit Quote: "Never quit. The end result is not what's important. It's the journey that makes the man who he is and what he can become." - Paul Morris

New Balance Singapore Duathlon 2005

2005-03-13T20:40:00.000+08:00

New Balance Singapore Duathlon (Click Above to See Album)

Heart Beat Rate (14/03/2005)

Woke up 5 am in the morning. Will be meeting my cycling relay partner at 6.30 am. I drank milo peng and went off to meet my cyclist. Reached there and saw my team mate waiting. He decided to go to one of the coffeeshop nearby to have his breakfast. We had a cup of hot Milo and half boiled egg.

Than proceed on to Marina Bay for the race. Parked my car very near to the event area. Saw Ailing's car right in front of my car. Than, met Nazriah, a paramedic from Central. She was my swimmer during one of the triathlon event last year, when we participated in the Mix category, with the same cyclist. I only change swimmer. Most of the time, it's me and Johari, the cyclist.

Than saw Nora, Lynette and Zulia (Zul's sis). I went off to queue up to register, while Johari was fixing his bike. Along the queue saw familiar faces. Peter was there too. Ailing was queueing with Lai Chee. The queue was smooth, but heck I don't like to queue before the race. One of the reason why the queue was smooth, because there were quite a number of registration booth set up. Well done!

Got the goodie bag. I enjoy Triathlon's and Marathon goodie bags most of the time. They have a lot of gooodies. One of the highlight of the goodie bag was the 55% discount of 2 pairs of New Balance shoes and an OSIM water bottle. Plus several other discounts and products which include with a health magazine. During the last Mizuno Wave Run, we got an old issue of FHM Magazine. Heh!

At 8 am, the road was block. A number of cars have to be removed as it was blocking the event area. No car were allowed to drive along the stretch of roads. I find that it is a cool thing to do to make the event smooth. The organizers have done well in planning all this. Well done again!

As usual, the most important thing for the event is the toilet. Toilet are the most important thing that the event organiser should consider. During the event, there were only 2 cubicle toilets. There are a few closed restaurant with toilets that are locked. I must guess that there are plenty of toilets around but, none can be used. 2 cubicle toilets for hundreds of participant? There were no changing room either. And as usual, there were long queue infront of the two cubicle toilets. I consider toilets cum changing room are very important during the race day. Most participants would like to have a last minuite relieve before the event start. For me, since I am quite familiar with the location, I went to the toilet hut nearby the sea. I walked for 10 minutes to reach my destination. A good warm up for myself. I think a good practice for the organiser is to mark out available toilets in the map, so that we do not waste our time searching around for toilet like doing some treasure hunt. The toilet hut was empty, and it was really clean compare to the cubicle toilet that I went. I changed my gear in the toilet. OK, enough about the disappointing toilet problems in almost all the running events that I went.

The first Junior Age group started, and followed by Men's Age Group, and lastly, followed by Women's Age Group and Relays. The Men's a Age Group had started. Before, my turn, I warm up by running towards the toilet and run back towards the starting point. I was sweating like I already ran a 5 km. Fuuhyoh! Wiping my sweat off. Went for the race briefing and saw Ben Pulham is on his way to ride the bike. His 10 km timing was 31 mins. Anyway, it caught our attention on the runner rather than listening to the briefing.

After the briefing, we went to the starting line. Getting ready for the start of the race. Remember, top 10! That's our target. And my team mate is really looking forward to get top 10. Therefore, I have to do what I have to do. Kanchongness in me. I just ran a marathon last week. And I don't think I am fully recovered from the Marathon. Can feel the tightness in my muscle. Waah! Kanchong man! I don't really stress about the run, but stress about my muscle. I put heat rub on my leg, hopefully, my leg don't go sooo tight that it burst. And I will end up being called The Tight Runner!

PEEEEEK! The horn sounded and I sped off with the first few runners. Waah! I was amazed that I can run as fast as the first few runners. And I am ok or not? Am I sprinting or what? Waaah, stress! That was only the introduction. Everyone was warming up their pace, while I am actually sped off. But it was only for a few hundred meters, and that's when the fast runner did a break away. After the bend, they were far ahead of me. While I am stuck in between where I am in the middle. I was alone initially. Then, out of sudden the lady start to catch up with me.

Reached the first lap of 5 km at 22 mins 07 secs. 7 to 8 runners ahead of me. My plan was to avoid runners with the green bib and white number to overtake me. Therefore, I don't really care about runners with different colour bibs. My main aim is to get top ten according to my category. So, the first round, JJ, the MR25 lady, who is 50 years old sped of leaving me far behind! WAAAH! Cialat! Heh! Luckily, not in the same category. But, yeah, she is really a good runner! Me, half of her age should be ashame of myself. Heh! Cool! Than Jeannete Wan one of the Singapore Woman Triathlete, sped off leaving me behind. Waah, one after another. Goes by. And next, it was Pauline, another MR25 runner sped of leaving me behind. Than coming next to me, is another famous Singapore Triathlete, Vicky. I was pacing her throughout the run. 4 female runners ahead of me. I should be in a ladies category, than I can manage to get top 5! Heh! Reached the 2nd lap of the 5 km run at 23 mins 27 secs where I passed my champion chip to my cyclist. He told me that there were about 9 runners ahead of me. In totaly I ran for 45 mins 30 secs for the 10 km. It was a good timing for myself considering my muscles are tight one week after the KL Marathon.

Went to get myself drinks and load myself with bananas. Bottles and cups of H20 and mineral water was given out. It was really great! The water point was sufficient. No comments for the water point other than saying well done for making the competitors hydrated most of the time. Than sat along the road, looking at the cyclist. Cheering the cyclist everytime they passes by. Make them feel motivated. I know it wasn't easy to run, cycle and run. I tried during one of the adventure race training last year. We ran for about 5 to 7 km, than we cycle for about 20 to 30 km, than we run for about 3 km. The moment I started running the 3 km, I can feel the tightness on my muscle, always want to cramp. Therefore, looking at the run, cycle, run may seem easy, but the one who doing it, it is painful Especailly, for the first timer, my salute to all of you!

THere were a number of cyclist using their mountain bikes for this race. honestly, it's ok for those who join in for fun, but for those who want to be competitive, it is best to use a road bike. It is much faster and more comfortable compare to using a mountain bike. But the down side of it, it cost a bomb compare to a mountain bike. Anyway, sometimes, it is not about the bicycle, it is about athelete. I read an article, where a triathlete who did an Ironman and cycle using a BMX! Fuuhhyoooh! Looking forward for Singapore's own triathelte using BMX! I am surely going to take picture with u!

Alot of cyclist punctured their tyre, and those who punctured their tyres are those well known cyclist. One of them, was the one who wore a rocketeer helmet. Cycling his Cervelo bikes. And another famouse athelete was Eugene! He punctured his tyre. He told me the night before that he put thumbtacks along the road! Hehe! End up the thumb tack hit his own bike! Heh! And if I am not wrong, another famous Ironman, Adrian Mok also punctured his tyre. Waah! Seldom see such situation happened in the race. Well, the thumb tack thinggy was a joke by Eugene before the race. Heh!

After my cyclist did 4 laps, I went to prepare myself for the run. He will be back in about 30 to 40 mins time. Went for a toilet break and waited for him under the tree which shade me from the scorching sun. The weather was hot. For those who are not familiar with the hot and humid weathers from Singapore, well, this is the best time to experience it while running and cycling.

There were already 6 relay cyclist returned and 6 runners have gone. There were some hiccups for the first returned relay cyclist. He was waiting for his runner. He was raising his hand and looking around for his runner at the transition area. Where the heck is the runner. Wasted for a few minutes just for the runner. Maybe, he went to the toilet. Heh! A few minutes are very precious if you are in the top fews. So, learning from the lesson, I might as well wait inside the transition area for my cyclist to return. Yeah, after the 6 cyclist, there he was, happy to meet him, I raised my hand and shouted his name. He reached the transition area at 1 hr 13 mins.

Took out his champion chip and put it on me and zoom I go! No relay runners at sight in front of me, and no relay runners at sight behind me. What the heck am I doing! No one to go after and no one run away from. Not sure, whether I ran slow or fast, but I just open up as much as I could running only one lap of 5 km.

Definitely, I ran passed by alot of runners, but they were doing the individual. Nothing great about over taking them. I misght as well felt ashame of myself for overtaking them. They should be proud as they are doing the full event. If there was paper bag along the way, I might as well cut out three holes and put it on my head and run! Haha! Okies. nevermind, next time, I will participate as an individual! Set?

I reached the ending point at 23 mins 05 secs. The timing quite consistent after 1 hour of rest. Happy with the results. I managed to maintain my position for the last 5 km. Never overtake anyone in my category, never anyone overtake me. I think we got top 10 as what we targgetted. We were really happy with the results. In total we 2 hrs 21 mins 35 secs.

During the race my heart beat was very unusual! It reached the first 170 bpm after 2 mins of run and reached the first 180 bpm after 13 mins of run. And reached the max heart beat of 184 bpm at 37 mins. This was the first time it happened to me. One of the factors is maybe due to not enough rest after marathon, which shoot up my heart beat up to 170 bpm right after 2 mins of run. And another factor, is maybe due to heat. I do not know what are the reasons. But I think I need some rest. I have been running since the last November till this month. I am taking a break for awhile from running. After that, I think I need to concerntrate more on my speed. Need to run as fast as Carl Lewis for a marathon. hehe! 10 secs for 100 meter. 1 km for 100 secs which is 1 min 40 secs. 10 km will be 1000 secs, which is about 16 to 17 mins. Eh, I am beginning to crap. If there is anyone who can maintain Carl Lewis speed for 10 km, than he is not human. He is super human! Heh!

Exit Quote: "To believe in yourself and to follow your dreams, to have goals in life and a drive to succeed, and to surround yourself with the things and the people that make you happy - this is success!" - Sasha Azevedo

Chris Farewell Run

2005-03-12T16:14:00.000+08:00

Chris Farewell Run Album (Click Photo Above to See Album)

Heart Beat Rate (12/03/2005) - First Part of The Run

Heart Beat Rate (12/03/2005) - Second Part of The Run

Today was the last day of Chris will be here in Singapore. But it might not be the last of the last. He will back to Singapore again somewhere in September. The first time I met him was during the Syonan Jinja Run or the Jempenese Shrine Run. It was Sudday, December 16th. It was my first time running with the MR25 running group. And that was when I knew a number of runners, which I sometimes run along with them.

During the Syonan Jinja run, I thought Chris was one of the regular runners in MR25, and I am kinda shy with him. The first time I saw him, he was this guy with tatoos all over his body, which loook very GARANG or fierce. I remembered when we strike a conversation when we reached the Japanese Shrine. We introduced ourself and he told me that he saw me the day before, while I was walking towards the Tree-top walk with Fd, Kev and Ct. He told me that it was his first time running with the group too. And there we were first two young inexperience runners joining the MR25 together. Like what David told me he look fierce but in actual fact he like a nice timid young boy! Haha! You and your bluntness! hehe!

Since we were new with this MR25 we know nutz about what's going on. So, that was somehow, we got clicked. The next time round I met him was during the Ultrarun and there goes one of my running companion from then on. Chris didn't really run in Germany. He told me, in Germany there's not much place to run and it is boring, compare to Singapore. Over there, he is more into kickboxing! So David, better watch, dun you dare call this guy timid. Heh! Sekali he karate you, than you know.

Well, today was the last run till September. David, Auntie Evelyn and myself was there. Henry was with his group of friends who are planning to run the 4.8km route. While us, David was the route planner. He plan to show me the 15/21 km route that will lead us all the way to Pierce Reservoir. That was my initial plan even right before the run. I really want to know the route to Pierce Reservoir. Thanks David, you can really read my mind!

We started going through the usual MacRitchie trail until we reached the road at Golf Course. Instead we turn left towards the tree top walk to finish the 10 km route. We followed the road. Honestly, this was my first time running towards the Pierce. And there was this point we need to turn left running along a very small path between the gold course and reservoir. There is a no entry sign, but I guess alot of runners have been running through there without any problem. As long as you do not go there and hang out that area, I don't think the golf personnel will bother. Even the golf security guard woldn't have much time to catch up with you and say, hey go out of this area.

The narrow route was really narrow. Only fit for on runner to go through. Dangerous? Well, if you ever fell into the water, I do not think that it is that bad, it is about knee high. But, I do not want to get wet while running. Unless you are thinking of doing a biathlon in a Crocodile warned reservoir. Nah! No thanks! The scenery over there was extremely beautiful and awesome! I was totally AWE! Another virgin route for me! Going to run that route again someday.

Than after passed by the golf course, we reached the Pierce Reservoir. Honestly, this was my very first time stepping on to the Pierce Reservoir. Never in my life, I remembered going there. It was extremely beautiful place. Another good place to do your run. Didn't really do much running at the Pierce Reservoir. We had our short break at Pierce Reservoir and drank a few gulps of water. And next we heading towards the Upper Thomson Road to have our Prata!

Than we walked for a few minutes before we started running. Along the run, as usual we chat about running, even David started to gossip. And he even said that he sound like Auntie already! hehe! Farnie guy! And Auntie Evelyn started to get intrested with Chris's pit bull. Pit Bull is one of the fiercest dog. From what I heard from the news that it can bight people to death. But Chris make the dog sounds cool. And that's how Evelyn got intrested. Running is a lonely sport during competitions but during leisure run, it is one of the best way to socialise and update with each other's life. Furthermore, there's no hassle at all.

Reached our destination. The Casuarina Road where we had our Pratas. Thanks to David for treating us. The food was great and the drink was great too. Thanks! As usual, we continue on chatting. By the way, Auntie Evelyn did the Hong Kong Marathon and subsequently, one week later she ran the KL half marathon. And guess how old she is? She is more than 50 years and have a kid as old as me, or if I am not wrong older than me? She got tenth position for the KL Half Marathon. Amazing woman! A great motivation for young runners like me and old runners like David! Heh!

After a good breakfast, we walk back along the Thomson Road. And after awhile, we started to run again back to the MacRitchie Reservoir. It was really a coool run for me! I love it alot. Thanks to David for planning the route and belanja us breakfast! It was a great to run with one of the senior top runners, Auntie Evelyn. And it was really great honour to run with Chris for his last run in Singapore. Looking forward for him to return back to Singapore and run again. While I am typing this, Chris is already on the plane. I guess 7 months of staying in a foreign land can really make a person miss his home. And yeah, Chris was telling he really really really miss his dog. And really hope that the dog will not show it's butt when it see Chris later.

I do not know how far we ran. But it was an enjoyable run! My first recovery run in which tommorow morning will be my competition! Waah! Cialat! 10 km and 5 km run. This is a fast pace energy bursting kinda run. Looking forward to get top 10. Waah, can make it or not? Kanchiongz!

Exit Quote: "In running you can't say you want to be the best. You just have to work very hard, really. You're only a hamstring injury away from oblivion." - Steve Jones

NUS Bithlon Pictures And Future Events

2005-03-11T07:20:00.000+08:00

Myself In NUS Biathlon 2005

That's myself in the NUS Biathlon. I have showing peace sign while I am running. Is this habit. Well, I will not do it again next time. I guess it is better than showing the middle finger, right? Anyway, I tried to look for Kev's pic, but I can't find any. But it's ok, Fd's got a number of Kev's pic anyway. Heh! Right Kev and Fd?

This Sunday is the duathlon. And I have been recuperating since my last marathon. I felt that I deserve a good break after a good run. But too much resting isn't that good. This Sunday will be last competition for this month. As I received an e-mail from the organizer for Run For Fund stated that the event has been cancelled due to lower participation rate. I thought it will be great if the run still goes on.

Anyway, they are replacing the event with Marathon Charity Swim 2005 which will be held on 12th June with a distance of 5 km or 10 km of swimming. Too bad, I don't swim. Or else, I would have change my blog to The Lonely Swimmer. heh! Talking about swimming, one of my new year resolution is to swim. I know how to swim, but only breast stroke. But that is only in the pool. I know that people whould laugh at me, eh, this guy do not know how to swim. Anyway, what to do, that is me. I can swim, but kinda phobia of swimming in the sea.

My next run will be on the 3rd of April, the MR25 time trial, which is 23 days away. Therefore, after the duathlon, I am planning to take a good break from running. I need to change to swimming. And since I will be posting out to a new place at work, I am looking forward to have more time to train. Than there will A'Famosa Triathlon, which my new boss and the cyclist that I will partnering with this Sunday are planning to join. My new boss will be swimming, than my partner this Sunday will be cycling, than I will be running. Than there will be JP MOrgan Corporate Race Challenge and New Balance Aquathlon Challenge next month. Fuuhyooh, thought of getting a good rest.

Somehow, I realised that, having a competition once per month is like a norm in Singapore. Unlike last time, where I hardly know any competitions for months. Maybe it's due to the circle of friends that I know or maybe I don't really get enough info from the net.

Yeah, talking about my dream mission below, I guess Eugene and Anthony have guessed it right on what I really want to do. The only setback for me is money. The registration fee cost a bomb. Well, everything cost a bomb. I am planning to go around and ask for sponsor so that I could run there. The event will be held next year 23rd of July. I have about 15 months to plan and go around for sponsors. I will try my luck. As, you will never know, if you never try. The planning itself is like running, you just have to endure it. For more information of what I am planning to do, you can check out this website: Racing The Planet. It's not confirm and never will be confirm until the day itself. Sounds great? Anyone intrested to join me? Any kind soul out there who willing to sponsor me, please contact me? heh! I wish!

Exit Quote: "The starting line of the New York City Marathon is kind of a giant time bomb behind you about to go off. It is the most spectacular start in sport." - Bill Rodgers

Accomplishment and Next Dream Mission

2005-03-10T10:16:00.000+08:00

All thanks to the Creator who have made me accomplished. I started running as far as 2.4 km and end now ending up running more than that. I have tested myself more and more. And the good thing about running, it is never ending accomplishment. The more you run, there are more distance ahead of you. So running to me is one of the infinite sport that is achievable.

I have ran three marathons which is nothing compare to other runners who have ran more than me. They are those who ran 10, 20, 30 or even more marathons in their life. I have run four ultra run of a distance, three of it is more than 12 hours run and one of it is the 12 hour run at MacRitchie. And yet, I am thirsty for more.

One thing about being a human, enough is never enough. Those who are rich wants to become richer. Those who are good wants to become better. Those who can fly want to fly higher. Those who are fast wants to become faster. Those who drive ferari wants to drive stealth fighter plane. Heh! Okies! I am crappy.

So the point I want to say is, I am thinking of this:

"The Atacama Crossing will take place in the Atacama Desert of northern Chile in South America. It was in the Atacama Desert that NASA chose to test its planetary exploration vehicle Nomad, for in no other place on earth does the environment more closely resemble that of Mars.

Spanning 54,000 square miles, the Atacama Desert is the world’s driest desert. Some interior regions have never been rained on, and in a good portion of the desert there is no vegetation – and apparently no life – at all. Wherever the slightest drop of water arises, it gives birth to diverse communities of completely adapted plants and animals. The Atacama has one of the most unique ecosystems in the world. Wildlife in the Atacama includes llamas, alpacas, flamingos, birds and ducks. Volcanoes are abundant in Chile with the country containing 10% of the world’s volcanoes."

Isn't it sound intresting?

Exit Quote: "Nothing is impossible" - Adidas

The KL Marathon Aftermath

2005-03-07T10:32:00.000+08:00

KL Marathon 2005 (Click Picture to See Album)

The KL Marathon Route - The Red Circle shows where I hit the wall

Heart Beat Rate (06/03/2005)

The day before the marathon, I was out shopping on my own. Went to Times Square, Lot 10, than went to KLCC. Bought pants and t-shirts. It really felt great to shop alone. No wonder I am lonely. I prefer not to shop with people. With the hassle of deciding where to go next, end up going to nowhere.

There were alot shopping centers in KL. And it was really big too. The transportation of going one place to another place is easy. But the hassle part is when you need to change line, you have to walk about 100 to 300 meters away to inter change lines. That's the only problem. Especially, when it rains, you either stuck at the station itself, or you have to sacrfice yourself walking under the rain.

My favourite place to shop is Factory Outlet and Reject Shop. Very cool place to find a good clothings at a very affordable or cheap price. Other than that all the shops are those that you could get in Singapore. So, basically, if you want to shop for those branded stuff, might as well buy it in Singapore, which stop the hassle of bringing it back to Singapore. Unless, if there are Sales in KL, I guess it's the best place to shopping.

Talking about shopping, I stayed in the Chinatown area of KL. For those who frequent KL, you know that the chinatown area will turn in a night bazaar every night. They close the road and open up stalls. And guess what, they are selling Nike and Adidas shoes! And the amazing thing, you hardly could tell that it's a fake. I guess this shoes are good for those who want to look good, but wearing for sports, I don't think it is advisable to do so.

The road in KL was terrible. Especially near the Pudu area. Surprisingly, in the early morning, the traffic was totaly smooth, but once it reached the peak hours, that's it, you either waste your time stuck in the traffic or you have to take the train. Personally, I find that the train is the best way to move around in KL.

Other than that, I was looking every corner for a running magazine like Running Times or Runner's World. Even went to Kinokuniya at KLCC. There is not even a single running magazine that I saw. Hmmm. Wandering whether they sell any by the way. Tot of getting one, but end up disappointing.

Saw Henry with his wife at Times Square while I was having my late lunch alone at Kenny Rogers. I am eating the Chicken Tangy Pasta. Honestly speaking, I can find better pasta's than the one that I ate at Kenny Rogers. The taste so lame. But what the heck, as long as I have something to fill my stomache, I am defintely am satisfied. I think Kenny Rogers are only meant to eat chicken and not pastas.

It was already 8.30 pm, the eve before the marathon. I am still not back in the hotel. Waah, cialat, must immediately go back and get my stuff ready for the marathon. So I went back to the hotel and reached the hotel at around 9 pm. Followed Fd to buy Chicken and burgers, than went back to the hotel around 10 pm.

Luckily I packed my running gears in one bag. Therefore all I need to do were to put the Champion Chip on the running shoe and fill up my fuel belt bottle (courtesy of Eugene of Synergy Multi-sports) with power gels. Lay my stuff on the table, so tommorow, I just put on and go without wasting much time.

It was 11 pm when everything was ready and I washed up and was on the bed. Can't really sleep. Not due to nervous, but I am very choosy on the place where I sleep. I can only sleep well on my bed and only on my bed. I have to wake up at 3.30 am. Therefore, I have onle 4 hours 30 mins of sleeping. Out of sudden, I managed to sleep. And woke up around 3.15 am. Woken up by my own body clock. Open up my eyes and still lying on my bed. Did stretching on my bed while lying. Took two bars of Quaker Oat bar while still on my bed. Than quickly wash up and got ready for the marathon.

How do I felt? I felt ok, not really nervous. But looking forward to have a good run. Feeling great early in the morning. The only thing that I am really afraid off be fore every long run which is more than 21 km is the CRAMP! That's the enemy of most beginner runners like myself. Other than that I am looking forward to meet up other familiar runners both Singaporeans and Malaysians and not forgetting a German guy.

Met David, Ct and Kevin at the hotel lobby and we make our way to the Starting Point @ Dataran Merdeka. It was about 10 mins walk. We met Chris and Henry there. Took pictures at the starting point. Did stretches and looking for toilets. Toilets are the most important thing that organisers have to consider. Before the run, the runners might want to relive themselve, we end up wasting our time looking around for toilets. End up, the guys went to the bushes near by and relieve themselves.

The call for runners to go inside the starting point area. Once we got in, we did some stretches. Than I saw a very familiar face passing by. And there I was like, eh!!! I raise up my hand and this guy saw me. It is Haris!!! Foohoo! At last meet him in person. To know about him, click to his blog. Finally, met him in real life. Been tagging each other. He is one of the enthusiastic runner from Kedah. Than, I saw the Penguins! Who are they? They are a group of famous runner from Malaysia. Click to see their website.

It was a few minutes before the start. Talked with David, Chris and Henry. Was telling them, last year before the starting of marathon, there were fire works. It was beautiful. But this year, it seem so lame. Anyway, having a fireworks or not, is not my concern for now. All I want is to run and have fun. Waiting for the GOH to shoot his revolver. Unpatiently waiting. He was looking at the big clock above. I was wandering what is he waiting for. It is already 5 am sharp.

After a few minutes later, BANG! The GOH fired the revolver. And off we went. There were about one thousand runners there. It was normal to start with a running on the spot and moving off slowly as the crowd starts to spread. I managed to find a space. Some of the runners were sprinting ahead. Some even went to the bushes right after a few hundred meters of run. Guess what they were doing? They went to relieve themselves.

My plan for the run:
1. To start at normal to moderate pace.
2. Do not want to pace anyone and ran at my own pace.
3. Let people go ahead if they want to overtake me.
4. Run uphill by jumping.
5. Open up during downhill.
6. Run normally at flat road.
7. Drink my powergel before every water station.
8. Drink two cups of water at all water station.
9. Do not ever miss a single water station.
10.Listen to my MP3 and boxing my hand by the music beat.
11.Heart beat rate between 150 to 160 bpm, no more and no less.
12.Once I hit my 10 km, I try to open up my pace gradually.
13.And hoping not to get cramp for the last 10 km.
14.Try to look out for first aider for muscle rub.
15.Smile at those who cheer and give them a thumbs up.
16.And lastly, open up 2 km towards the finishing line.

David and Chris was running along with me for the first 10 km. Until, I decided that I feel great and open up my pace. The first 10 km, my timing was 50 mins 30 secs. I don't think that is fast. I think it is kinda OK. Kinda slow though. Alot of runners was like running their first 10 km in less than 50 mins. It really seem scary to me, therefore, those who ran faster than me dun really threaten me at all.

My jumping technique up slope really works for me. I was hoping up. Didn't really use up that much energy compare to normal running up the slope. And it is faster than running normally up the slope. So, I overtook quite a number of runners during the up slope run. Once I hit the top of the slope, I started to run normally. My theory was that, when I did the hopping run up the slope, it uses different muscle group. That's the reason why I felt good hoping uphill.

The route was exactly the same as last year KL Marathon. Therefore, I am kinda familiar with the route, especially the last 21 km. Once I reached the road opposite the Concorde Hotel, I felt that I ran faster than the last year marathon and yet I felt good compare to the last year run. I am worried whether, it was a wise choice to run that fast. I remembered a friend of mine, who told me to whack as much as possible. Why? You wouldn't know the limit, if you scared to whack. And if you do not whack, you won't improve. And when you don't improve, your timing will remain stagnant. So I heed his advice and I actually whack at the pace that I have been running. I hit my 21 km mark at 1 hr 50 mins 12 secs. That was OK, since my last year half marathon timing was 1 hr 45 mins.

Opposite the concord hotel, Nike set up a water mist path, where runners can go through it. It was coool though. But after going through the misty path, I was wandering, what the heck did Nike sponsored the KL Marathon. Was that the only special thing that Nike sponsored? The Marathon t-shirts that was given to us was like those crocodile signlet with printed logo on it. Why dun Nike sponsored a better dri-fit shirts. People are paying 30 ringgit or US dollars to run this great event, and they deserve a better quality shirt. Nike Real run in Singapore, although some hic cups by the organiser, yet we received a Nike t-shirt that we can be proud off. We do not need the misty booth. There aren't any Nike vouchers at all. So what did Nike sponsored? Hmmm.....

Than while running, I gave a thumb up and smile to the runner whom I ran passed by. Than he catch up with me and wanted to start a converstation. I don't really intend to socialise during the run like I used to during the last two marathons. I just want to be alone. I want to be a lonely runner. Sorry. But, honestly, not to disappoint anyone, we started a converstaion. He is from Johor and he told me, his personal best was 3 hr 55 mins, it was WOW! Cool! And he intend to go better than that but he told me that he didn't train after the last Singapore Marathon due to festive season mood. I was wandering should I pace him or should I not. I told him, if he wants to go ahead, he can do so. I do not think I can go faster than how I ran at that moment. As we reached a water point, he stopped and took a drink. I took two cups of drink, and I ran at a slower pace as I gulp down my drinks. I felt refreshed and I open up my pace further leaving him behind. I thought that he might catch up with me. So, I just go ahead.

I reached the 30 km mark at 2 hrs 38 mins 12 secs. I ran the 9 km for 48 mins. It seems that my pace kinda constant through out the run. It looks great though. ANd I still felt OK. 30 km mark for 2 hrs 38 mins was very cool. Can do sub 3 hrs 30 mins,If I manage to run the last 11 km for 52 mins. But, honestly, I dun think it is possible. The last 10 km of each marathon for normal runners like myself is the toughest and totally unexpected. Anything can happen within that 10 km mark. You might feel that you have been going very strong for the 30 km mark and seems that you can below 3 hr 30 mins, but it may end up going over 4 hrs instead. Why? CRAMP! It's a common problem for almost all the normal runners and that include me. No exception at all.

Some people say, proper diet and some say proper training and build up of mileage to avoid cramps. So, it is still a mystery for us normal runner, like myself. I wasn't spared from getting cramps. I felt great after 30 km. But I am looking forward to get cramp although I prayed not to have. I hit the wall between 34 and 35 km mark.

It was at 3 hrs 5 mins of running. Somehow my legs got cramped. It was behind my left thigh. I think it is the hamstring. Than I walked. That was my first walk after running more than 30 km. After one to two minutes, as I felt better, I started to run. The cramp started to ease off. Felt ok, than 5 minutes later, I saw an ambulance for first aider. I asked him whether he has a muscle rub. Luckily he did! Foohooo! I was really happy. The saviour! He sprayed on my leg and put on the muscle rub. After that it was history!

Let's see, 50 mins to run less than 5 km. It seems so close to reality to finish under 4 hours. As the cramp started to ease off, i told myself in my head that "Pain is temporary, Victory is sweet". Been saying that throughout the run. Fooohooo. Manage to overtake a number of runners. Felt great. The last 4 km, we need to run up the hill. I was charging the hill. As what Eugene says, like a DESPERATA man! I was smiling throguht out the run. As the hill go downwards towards the finishing line and was running as fast I could and hoping to cross the finish line. It was 3 hrs 40 mins. And I say woow! Hoping to be in in sub 3 hrs 45 mins. Anyway, can try.

As I reached the finishing line, I saw Kevin, and I was like waving at him! Looking at the time, it was already 3 hrs 46 mins, and I went across the finishing like at that timing. I ran for 3 hr 46 mins! I WASS SOO HAPPY! It was better than I actually expected. My last marathon was 4 hrs 18 mins. It was more than 30 minutes improvement. It was amazing. Can't believe myself either.

After the run, went to Kelvin and met Wendy. The cyclist from Melaka. She was there with her friend running the marathon. Click to see Wendy's blog. Than saw Julian, the saxophone guy from KL. Really glad to meet him! Click to see Julian's blog. Met Azwar, an inspirational triathlete from Malaysia. Click to see Azwar's blog. Than met up with Anthony aka The Dream Runner. Click to see his blog. Met Chris and his girlfriend. Encik Maswar, the 60 year-old malay guy who can really motivate any young runners out there. And yeah, met Haris again! Really great to meet him again! The guy from Kedah. Click to see Haris's blog. Waah, so happy to meet all of them. Meeting them is like meeting super stars in person! Serious!

Than my parents and Fd and Fd family was there. Overall I had a wonderful run. It wasn't that hot as I expected. Maybe due to the starting time at 5 am in the morning. I would like to say thanks to my family, fd and family, kev and ct, david who were there together with me. And yeah, Eugene from Synergy Multi-sports for all the advise and the fuel belt. It really help me. Henry and his wife for eating with me while I am having a lonely lunch. And others, whom I didn't mentioned. Thanks!

Got my results online. The timing was exactly the same as my watch timing. Only a difference of 0.02 secs. Click here to check out the results. And from the results, I got 134th position out of 775 male runners. And according to my category, I got 64th position out of 298 runners. Not bad ah? Really happy with the results! I am looking forward for my next marathon. Where and when? Singapore Marathon is definitely confirm for me, plus KL Marathon next year. And looking forward to improve my timing. Hoping to get sub 3 hrs 40 mins, and better still if can go sub 3 hrs 30 mins. But I really need to burst my lungs out during training. I really need to work out on speed. Next event will be this Sunday Duathlon. Need to recover as fast as possible.

Exit Quote: "A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next guy." - Bill Bowerman

2 More Days To Go

2005-03-04T17:52:00.000+08:00

I am in KL. Arrived at 6 am in the morning. My family and myself arrived at the Tanjong Pagar at 9.30 pm on the dot. I saw a guy in white cap from afar. Look very familiar. As I approached towards him, yeah, it was David.

Next, we were waiting for Kevin and Siti. Where is Kevin and Siti. As the clock shows 5 mins to 10. We were totally kanchong! Very kanchong. Can't imagine the train will leave us. It's the saying goes time and tide wait for no man. But now, it wasn't the tide, it was the train. The train wait for no man.

I asked my family to go in first, as there are alot of stuffs to be carried. To go in last minute might be a little rushy for them. So David and me waited for Kev and Ct. Then, as the clock strike 10 pm. The guy started to close the gate. And we were like running after the guy and told him that Kevin and Ct is here. Stress man!

And he say ok, than he swith off the light. Waah, cialat! What happened if the train leave us? That is sooo terrible! Very terrible! haha! Than, there Kevin and Ct popped in. Remind me of the couples in the amazing race. Thank God! RIght on time!

5 minutes after we were on the train. The train moves! Waah, lucky! hehe! It was the Senandung Malam train! We took the bed section of the train. There was this double deck bed. The matress is cool. The aircon is good. What more do you expect. So once after the Woodlands checkpoint, we went to our own bed and dozed off. Definitely, it was a bumpy sleep. So, I didn't really had a good sleep. I woke up every now and then.

Than, out of sudden, we reached KL. Than, we took a cab to the Swiss Inn hotel and managed to get ourselve one room, although it is not the time to check in yet. The room, is really good, and the price very affordable. I do not mind staying here again. Thanks to Kevin and Ct recommendation. Swiss In is at the Chinatown of KL. Every night the place are going to be a Pasar Malam.

After checked inn, we managed to get ourselve a breakfast at the hotel. Than we went for a recce around our area and managed to find the route towards the Dataran Merdeka, where the Marathon starting point is going to be this sunday. It was a bout 10 minutes walk. Therefore, this Sunday, going to warm myself up by walking there.

Than, we went back to the hotel and had a short nap, than after that, My father, Kevin and myself went to the Masjid Jamae' near the Dataran Merdeka to do our Friday prayer. Than we went back to the hotel to meet up with the rest and proceed to Concorde Hotel to collect our bib, and champion chip and t-shirt.

There weren't much people there. So the queue was ok. Like I remembered what Eugene told me that, the organiser are not runners, therefore, they do not know what runner's will expect. The shirt that we got is the normal cotton t-shirt. I find that last year's t-shirt is far better than this one. Other than that, there aren't any goodies at all, except for the power bar. The only difference between this and last year was that, the location is more grand compare to the dataran merdeka last year. I prefer the later.

Anyway, I am really looking forward for this Sunday race! Foohyoooo! Can't wait to run this marathon. Must expect the unexpected. My target can be less than 4 hour. But anything can happen within that 4 hour. So, pray for the best. The weather here, is slightly hotter compare to Singpaore. My handphone temperature shows 36 degrees maximum so far. Hoping that it will not be that hot this Sunday.

I am looking forward to meet the Malaysian runners, Singapore runners and a German runner here in KL! Really hope to meet them! 2 more days to go. FUhhyoooh! Soooo near!!! Cialat!!!! Kanchiong!!!

Exit Quote: "The new Kenyans. There are always new Kenyans." - Noureddine Morceli

Pre-KL Marathon 2005

2005-03-03T20:19:00.000+08:00

My KL Marathon Running Gear

Above picture will be my running gear for this weekend KL Marathon. To view close up of what I am wearing, please click on the picture above to see the album. Heh! Anyway, for those who will be there, just take not of what I am wearing, if you recognise me, please do say hi. And if I recognise you, I will say hi.

By the way, the running top and shorts are customly made by Synery Multi-sport. Look on the embroid wording. To view close up, see the album. It's my custom made The Lonely Runner running gear. Just a simple embroid.

By the time you all reading this, I am already on my way to KL. I will be staying at Swiss In hotel somewhere near the Chinatown of KL. Will be taking the train at 10 pm tonight and will be reaching around 6.30 am in the morning. I will be going with my family, kev, ct and david. All of us will be staying in the same hotel.

This saturday, Jamie and his KL friends will be meeting up to have a lunch together. I am still unsure whether I should go, depend on what activity my family will be planning. To know more about who is jamie, you got to his blog at http://carboman.blogspot.com .

I am looking forward to meet up with some of the Malaysian friends and not forgetting Singaporeans. And yeah, the German, Chris. Anyway, really looking forward to run this KL marathon. Been one year since my last marathon. Looking forward to run under 4 hour. Please pray for me. Fd will join us tommorow. Fd will be taking the bus to KL right after school. Looking forward to meet Fd in KL too.

Just now, I went for a short run around the reservoir. About 6 km in total at a timing of 29 mins 45 secs. Just wanna warm up my gear before the KL Marathon. Feel great. But can feel the pain behind my knee. I think it is the ligament. Hope it will not be that bad this coming Sunday.

Exit Quote: "If you can fill the unforgiving minute with sixty seconds' worth of distance run, yours is the Earth and everything that's in it. And, which is more, you'll be a man, my son!" - Rudyard Kipling

What Did I Eat Today

2005-03-03T15:32:00.000+08:00

What Did I Eat?

http://straitstimes.asia1.com.sg/sub/healthdiet/0,5595,120000-120500,00.html?

Oops, that's me. Thanks to Ms Sharon who recommended me to Mr Paul from the straits time interactive. Paisey! But anyway, it's about what I ate today. Above, is what I always eat everyday. I can't seem to lose any weight and gain weight. Honestly, my weight is 75 kg. Very heavy and bulky me!

Chatted with Eugene through MSN about what is a way to lose weight. He tell me to eat 8 small meals everyday. It will make the metobolism rate higher. Well, I can't control myself to eat in such a way. Tough. I will try though.

Yeah, my weight is 75 kg, after a run, I will drop my 2 to 5 kg. And once I am fully hydrated I will get back to my normal weight again 75 kg. I tought I can maintain that 70 kg after the run. But, it was only water that I lost.

Eh, guess what, I haven't pack my stuff. Tonight I will be off to KL for the KL Marathon this Sunday. CIalat! Must start packing now!

Exit Quote: "The will to win is not nearly as important as the will to prepare." - Juma Ikangaa

The Pace Band Creator

2005-03-01T07:29:00.000+08:00

Pace Band Creator - Click Above Picture

My Pace Band for Sub-4 Hour

Anyone need a guide to finish your target timing? Well, I found this in one of the website. It is the Pace Band Creator. What is this pace band? It is a time guide for you to finish your achieved timing for a marathon. As for me, my target timing is to run sub-4 hour. Therefore, I keey in the duration of how long I want to finish my run and I can choose it to time according to every mile, 5 km or every km. It will bascailly calculate for you the timing.

Basically, the script will divide your timing accordingly. But, for your info, this type of timing may not suit to our running. We may run faster in the beginning and end it with a slow run, or we can also run slower and progressively increase our speed at the end. Or some of us may run, walk, run, walk. And the thing is at the end of the day, with the different pace and style of running, sometimes, it may end all having the same timing.

So, what can this pace band do is to guide you whether you are at the right pace. For example, you already reached your hald way point which is 21 km, and you find out your timing is already 2 hour 15 mins. According to your pace band for finishing sub-4 hour, you need to be at the half way point by 1 hour 59 mins. From there, you know you need to go a little faster to ensure that you can finish your timing. Another example, is that you reached the halfway point at 1 hour 45 mins and you know you are way too fast according to your target timing. You can slow down to ensure that you can finish it peacefully or you can take the risk of whacking all the way, hoping that you can run sub-3 and a half hour. Either way is fine.

So hope the pace band creator above may help all of you who are running a marathon in one way or another. There are other intresting calculators for your running that may help you in one way or another. Can click here to see the range of calculators they have or you can straight away click here to go to the pace band creator.

Exit Quote: "Our greatest glory is not in never falling, but in rising every time we fall." - Confucius

Duathlon Trial

2005-02-27T22:50:00.000+08:00

Running Route (27/02/2005)
Distance: 11.02 km
Time: 56 mins 08 secs

Heart Beat Rate - 11 km (27/02/2005)

Running Route (27/02/2005)
Distance: 6 km
Time: 33 mins 16 secs

Heart Beat Rate - 6 km (27/02/2005)

Went for a trial run for the upcoming duathlon. The duathlon will be held next week end. One after the KL Marathon. Hopefully I have enough time to recover after the marathon. I will be joining in the relay event. I will be running. The cyclist is Johari who have been my relay partner for triathlon relay events.

Johari is over 40 years old and he is still damn fit. He used to represent Singapore for cycling during his younger days. And with his experienced and skills, he is consider one of the best cyclist that I have known. But, how unlucky he is to be partner with me for the relay event. I am not those runners who can run top speed. But I really need a cyclist, and considering how lucky I am, manage to get him as my partner. Heh!

Well, the format of the race will be 10 km run, than 40 km cycle and lastly 5 km run. So, I will be doing all the running, while my team mate will be doing the cycling. Base on estimation, for 10 km, I hope to run in 45 mins and 5 km for 20 mins. During the cyclic period, I will be resting. Maybe resting about 1 hour or so? I do not know how fast he could cycle. If he could cycle 30 km per hour, than will be reaching back in about less than one a half hour. During that period, I will be resting as much as I could.

So what I did was, I practiced my run. I ran 11 km as shown in the map above. Managed to reach back to the ending point at 56 mins 8 secs. And I had a 10 mins rest before I proceed for another run. I didn't take any drinks or and food during the run as well as during the rest. Than I proceed on running another 6 km around the dark reservoir at a timing of 33 mins 16 secs. The purpose of this run is to experience how does it feel to whack for the first 10 km and rest for awhile and proceed on running again.

What I have learn is that, I need to drink as much water after the 10 km run, and eat a packet of powergel. Than, about 30 to 45 minutes before I run my 5 km, I will take sips of water in between and take another packet of powergel. Hopefully, by the time my partner finished his cycling, I will start my run as a brand new person. 2 laps before he finished his cycling, I will do some stretches and do slow jog to warm myself up. And burst the last 5 km of run. Target for every race is top 10. I really really really hope that we can get top 10. Please pray for us.

I am sure there are better runners out there who can run less than 40 mins for 10 km and below 17 mins for 5 km. But this time, is kinda of race is kinda different as you need to plan your run well. If you whack for the first 10 km and might end up panting for the next 5 km. If you are confident enough to finish the 10 km and 5 km at a top speed, please go ahead, if not, you can try too. No harm trying as there will always be the first time. And this is the first time I participate in such events where I need to run two times. It is going to be intresting. Really looking forward for this race.

Other than that, I am really looking forward for the upcoming KL Marathon this weekend. Hope to end in sub-4 hour. Really really want to go below 4 hour. Will do my best though. But will not die for it. Heh! So for those who will be in KL for the marathon. Really looking forward to meet all of you. If any of you recognise me, please say hi and introduce yourself, and if I recognise any of you, I will dfinitely jump on you and say hi! heh!

Exit Quote: "I found my last gear and it was just enough. The black shadow glided away from my eyes. The holy sanctuary of the finish line engulfed me, I had won!" - Lasse Viren

The Social Escort

2005-02-26T13:01:00.000+08:00

Social Escort

Guess what I have been doing this past few days. I was chosen to be an Liason Officer to one of the top people for the Brun@i. Therefore, I need to look good! And how good did I lool above? Well, that was my first time wearing a blazer since secondary school, where I was a Prefect then.

First, I picked them up at Changi Airport on Wednesday evening. I was kinda stressed as it was my first time doing this. Over there, I felt like one of the driver who were waiting for their guest showing the placard of their guest names. This was the first time I met them, as I can't seem to find their pictures, until I saw a group of them arrived. That looks like them.

Welcome themm and brought them to the car which my organisation rented. A mercedez benz. I sat infront. And brought them to the one of the hotel in town. Than met them again on Thursday for the function. Bring them to the function nearby. And that is when I wore my blazer. Check above? How? garang ah not? hehe. Soooo NOOTTTT MEEE!

Guess how much I bought the Blazer???? The first person who guess it correctly, will stand to win a prize from me! I will belanja them for lunch! How about that? Soo, what are you all waiting for? Guess the price now. The weekend, they do not need me, as they have their transport arrangement and people bringing them around. So done for me on the weekend. Need to send them to airport tommorow evening.

And finally, I really need a run! Really really need a run! So what I did was, I ran!!! As usual after a few days without running felt sooo yucky. I went for a short run just to make me happy.

Running Route (26/02/2005)
Distance: 6 km
Time: 31 mins 13 secs

Heart Beat Rate (25/02/2005)

Yesterday evening, I ran around Bedok Reservoir. It's a short run. A run that can make me feel better. I really felt good during the run. Unplanned run. What I did was, timed my run every 500 meters.

The first split was less than 500 meter, so I clocked about 2 mins 2 secs. Than the subsequent 7 splits was 500 meter. The first split was 2 mins 16 secs, than followed by 2 mins 21 secs, 2 mins 20 secs, 2 mins 24 secs, 2 mins 19 secs, 2 mins 21 secs and lastly 2 mins 20 secs. The last 300 meter was 1 min 37 secs. In total, one round of bedok reservoir of 4.3 km, I took about 21 mins exactly. Kinda slow, but it was OK.

On my way back to the end point, I need to cross the traffic light. There are pros and cons about the traffic light. One thing, when you are in a momentum, with a sudden stop, it feels yucky, and the heart beat starts to go down. Even if I am running on the spot, it does not make any difference, the heart beat will still go down. The good thing is that you can have some rest. Therefore, at the traffic light, what I did was, I was running around and around in circle. People might think I am crazy, but I guessed that's the best I can do to keep the momentum going.

And yeah, before I forgot, the result for the NUS Biathlon is OUT!!! Click here to see the results. My team was in 15th position! That was good! And according to the timing listed for my running, I was the second fastest runner in the relay category. With a timing of 21 mins 21 secs. I do not know what was the highlight in yellow is all about. To make us feel better, minus off the yellow highlighted names, my team is in 9th position. Cool! I know that we are in top 10! Right Kevin? hehe! Anyway, was very happy with the timing and our effort!

Exit Quote: "Don't quit, dammit!" - Marty Liquori

The Pre Half Marathon Run

2005-02-23T00:54:00.000+08:00

WOW! When is the last time I posted on my blog? It was on Monday 21st. Fuhyoh! Now is the 25th and seems soo long that I never post anything on my blog. Why? Nevermind. I will tell you later. Let's update what I have done past few days.

Run For Fund Registration

I have registered the Run For Fund event on Tuesday. Registered for the team event. First come first in basis. In my team, will be Alex, Zul (not from Synerygy), Andrina and Rainbow will be in my team for this Run For Fund event. I am sponsoring the team, therefore I call the team The Lonely Runners! Haha! Kidding. No need for team name anyway. The run will be held on 20th March. For those who are intrested, please go to the website that I linked in the column on the right. It's a fun competitive run for me. I don't care whether we win or lose. The most important thing is to have fun and enjoy the run.

Ticket To KL - Ekspres Senandung Malam

Than I went to Tanjong Pagar Railway Station to buy the train tickets to KL for next weekend KL Marathon. Bought the tickets for my parent, sister, kevin, siti, david and myself. In total, 7 tickets. We will be going off on Thursday night at 10 pm and will be reaching KL at 6.25 am. We will be taking the Ekspress Senandung Malam! WOOOHOOO! Very Kinky Name! Hehe! Fd will be joining us later. Fd will be going there with Fd's parent and will be taking a coach from grassland at goldenmile on friday afternoon. My target for now is to run sub-4 hr. Can I or can I not? Anyway, it's just a target, never hit it, it's ok, try again. But I want to whack real hard this coming KL marathon. So all of you out there, please give way! Hehe! Yeaakadeeyak!

Running Route (22/02/2005)

Distance: 20 km

Time: 1 hr 52 mins 46 secs

Heart Beat Rate (22/02/2005)

Than on the 22nd evening, I ran for half marathon at a constant speed. Running on my usual half marathon route. With up slope and down slope. At the end of the run, I felt pain behind my knee. I think it is the ligament. Hope it doesn't create any trouble during the KL Marathon.

Exit Quote: "I made the school team, and when I won in a match against another school it was the greatest moment of my life, even greater than the European titles. In those school races, I always ran my legs off. There were girls watching and I wanted to impress them. I was foaming and vomiting, but I won." - Juha Vaatainen

NUS Biathlon 2005

2005-02-21T22:41:00.000+08:00

(Click Picture To See Album)

Heart Beat Rate (20/02/2005)

As Kiasu as I can be. Reached Tanjong Beach @ Sentosa before 8 am. I had the carpark all to myself! Woohoo! And the beach was soo no one there accept for the organisers who are setting up the place. The registration area was empty. Of course, I am not the first one to arrive. There were a number of people who are already there. Luckily I didn't reached there at 7 am. Or else, I would have seen the sunrise in the early morning. That will be nice!

Lookied at the participant list and found out that I was in Wave 8, which was the last wave. And wave 8 will start after 12 noon? Woohoo! HOT WEATHER! The sun is right on top! I LOIKE! haha! Madness! And there were about 32 relay teams. The chances of winning, very little, but the chances of getting top 10 is quite high. Confidence! That is the way!

The queue seem to be quite short, so I took my time and dilly-dally here and there. And until I saw that the queue was beginning to get longer and longer. I quickly make my way there and queue. It gets worse after I queue, it went all the way near to the sea shore. Saw my name at the list and signed the form and got my goodie bags and t-shirts.

Got back to the shed where my family were and waited for the arrival of Fd, her sister and bro-in-law, Kevin my swimming relay partner and Pear. I was wandering around here and there and met up with the familiar faces. Had short chat with them. And yeah, the race already started.

Saw the first wave went in. It was a totally andrenaline rush! Woohoo! All the participants splahed into the water, and the first guy who made the first round between 5 mins to 6 mins. And there was Vicky, whom I met during the Shaolin Training with Eugene, who was the first few swimmers. WOW! They were all great! COOL! So fast sooo furious! How did they managed to swim that fast. And ended their 800 meters swim for about 12 to 13 mins. If it was me, I would have swam that distance for 1 hour!

And I felt like going to the toilet. Looking at the toilet queue, it was terrible and not mentioning the inside of the mobile toilet. I am seriously very particular with toilets. Therefore, I dare not queue for such a toilet. I will survive in some way. So I decided to walk all the way to Pahlawan beach just to get a nice coool toilet.

Reached back to the shelter where my family was. Kevin was there and he looked very stone, so he decided to take a short nap before the race. So he took his magic carpet and spread it on the ground under a shade and there he doze off on his magic carpet. A pure magician he was!

Wave 7 had started, it will be our turn next. Woke Kevin up from his magic carpet and told him to get ready. So both of us made a quick change. I put on my usual competitive wear. Black Asics shirt and tights with my striking asics flat shoe. Yeah! Lost nevermind, as long as can win with style! Haha! Right Eugene?

We went to the registration booth to mark our numbers on our limbs and the organiser called up wave number 8 to gather at the beach. It is time! Alex and me went behind to do some warm ups, we ran at a slow pace for 5 to 6 minutes and went to the transition area to do some stretches while waiting for our swimmer.

Alex's partner was out first, there he went leaving me behind. Poor me! Haha! It's ok, it's fun waiting! Right Kev? It was about 21 minutes when I saw Kevin running towards the transition area. He was smiling and I shouted for his name. Took out his champion chip and strapped it on my leg and started sprinting.

My heart beat shoot up to 170 bpm within a few minutes. That sounds normal for competitive pace. Woohoo! Happy! Thought something wrong with my heart beat! My aim is to go after Alex! Alex, please slow down, let me catch up with you! As I ran, I managed to over take a number of runners. Was soo happy after overtaking each runner. It's like playing game, the more you overtake the more points you get. At last, I saw Alex at the turning point.

Manage to overtake him. Sorry Alex. But without you, I might have not run that fast. Reached the half way point in 10 mins 20 secs. And rushed all the way back to the fnishing point. Target to finish my run in less than 20 minutes. Am I able to make it? Not sure.

But there was an intresting incident happened during my run. There was this guy in front of me, it seems that he is running at a good pace. So I was thinking of tagging along with him and make him as my pacer. It's like you have a tow line, and towed on him, while he drag you. As I ran nearer to him, and as he felt unsecured and threaten by my presence, he open up his pace. I followed along his pace and maintained behind him. I think that he is irritated with me and open up his pace. I was like wandering whether he was doing the right thing. As it was too early to open such a pace. So I let go of my tow line and let him go and continued on with my own pace. Dare not to kill myseld by running so fast. It is soo suicidal to run soo fast at that moment. Still soo far. After a few minutes later, nearing towards the end, I saw him running very slow, and yeah, I managed to overtake him. Than sprint all the way back to the finishing line. Reached there in 10 mins 46 secs. In total, according to my watch, my timing was 21 mins 06 secs.

Went staight to the shelter where my family were, and my dad was about to go the finishing line to take my picture. Hehe! I have already returned. So no need. Asked my parent where is kevin. They told me that he just went off to see me finished the run. Oh, I didn't see him. And then, Kevin returned back to the shelter and said that he missed me finishing the run. Heh! No problem! Next time, I run slow, so can take pictures of me finishing the run.

After cooling down, Kevin and me went to the hotel near by and took a shower. It was a 5 star shower room! FUUHYOOH! So Shiokz! Want to see how it looks like, can see the photo album above. Had a quick shower and make ourselve smell as nice as possible. Heh! Anyway, there were no shower place at Tanjong beach, the nearest is th Pahlawan beach, where I am sure there are going to be alot of people there.

We went back to the beach and waiting for our results. We were waiting so desperately, but end up they didn't post the result on the board. We found out only after they announced the winners of the event. By that time, almost 90% percent of the participants already went off. Only the winners, their friends and organisers were left. I guessed it's normal. The main purpose of majority of people joining this event is just for the thrill of it. Can't force people to say. Anyway, it's very hot and there were no purpose to stay, as I do not think there were any lucky draws either. Is there?

As expected, our names were not mentioned. I am waiting for the results. Maybe we could find it online. Let's just wait. Then after the prize giving, we went home. What do I think of the event?

Firstly, I really enjoyed my run. I am not sure whether I have improved, but the most important thing I felt great during the run. Kevin did a very wonderful swim. Thank you Kevin and well done!

Secondly, the registration shouldn't be on the date of the event itself. Me as a competitor, I rather rest for the competition, than standing there under the hot sun queuing. The organiser should change the concept and gave the competitors more confidence. I understand that they want the competitors to be there. But they should foresee that each year, more and more people will sign up as Multi-Sport events are becoming popular. My suggestion was to conduct the registration and the collection of the goodie bags 1 or 2 days before the event at a place where it is convenient for people to be there. So they can avoid the hassle of queining tirelessly during the event itself. They can save all those energy and give the best shot. Singapore Marathon and OSIM Triathlon is a good example of how organisers should learn from. It is very professional and even though without that much funding, I am sure the organiser can obtain volunteers and money. You don't have to do at the hotel or suntec area. A nice place at Sports and Recreation Club at NUS is good enough.

Thirdly, one of the reason why the registration should be done at least one day earlier, if there is any hiccups on the administrative work such as competitors name is not inside, they have time to do damage control without being extra panic. A last minit hiccups will create pressure between competitors and organisers and may end up both at the losing end. I read someone's blog, where there is this guy, who registered for the biathlon, and end up that his name wasn't inside. The organiser appologise and let him choose to either refund or participate in the last wave, which is wave 9. He choose to get the refund. But, he ending up joining the competition illegally. He took a marker and put any number on his limbs and join the swimming and running event, accept that he didn't finished towards the finishing line as he was afraid that he might get caught by the organiser, therefore he "peng" towards the carpark instead. And was happy that he did the biathlon without paying any fees. Actually, I am kind of disappointed with this guy, but I think I need to understand his feelings too. The hiccups causes frustration. And what he did, by using any numbers, may create confussion among the organisers. What if he is using somebody's number. Other than that, he got himself a goodie bag for free.

Fourthly, having the champion chip is a very good idea! I like using champion chip! I find that, it's the next best thing to check the timing. But, we shouldn't depend on technology that much as technology can play back on us. Heard people, had hiccups on the timing due to the technical fault. But, overall, I like using champion chips, but I still do my own timing.

Fifth, it's great that the collection of goodie before the race. I really hate it when the collection is after the race when we are very tired. Kudos for NUS for that.

Sixth, the timing. They should make the event earlier. 9 am is consider quite late. It will end up doing the run under the hot sun. It will be better if the event could start around 7 to 7.30 am. Like the OSIM Triathlon. At least, most of the competitors will not end up like a roasted prawn! Heh!

Exit Quote: "I was pushed by myself because I have my own rule, and that is that every day I run faster, and try harder." - Wilson Kipketer

In The Heat

2005-02-20T04:53:00.000+08:00

Running Route (19/02/2005)
Distance: 11.02 km
Time: 57 mins 42 secs

Heart Beat Rate (19/02/2005)

I planned to do a very long run on Saturday. Suppose to start running around 7 or 8, at least I can run for 2 to 3 hours. As I will be having an appointment at 12 noon.

As usual, I will be taking my time doing nothing. Wasted. It was already 9 am and I still doing nothing. As time passes by, I made a quick change and it is already 9.30 and went for a run. Started my run at 9.40 am.

What's my plan? I don't think I am able to run for 2 hours, or else I will be very late for my appointment. Nah! Cancel that! Let's do a 10 km or one hour run then.

Don't you realised that Singapore is in the hot season. The sun was really blasting its heat towards my face. WOW! The weather now a days is really unpredictable. It's like a box of chocolate. You never know what you going to get.

One day it is hot, the next moment it rain cats and dog. Some scientist says that it's a shifitng climate or whatever it is called. Kinda scarry. Without us knowing it, Singapore will change drastically to either a Dessert or Snow. Sounds like the movie "The Day After Tommorow".

Earthquack occur regularly for this past few weeks or months. Recently, there were two, Taiwan and another neighbouring country. I am not sure whether anyone realised this but I think the mother earth is getting irritated over us, human beings.

Why is that so? Just my own point of view, one of the main reason is the pollution and the destruction that human beings did to earth. They have been digging here digging there, polluting here and there, if I am earth itself, I don't think I am able to take it. Well, the main point is, we human beings really need to adapt with changes that may occur in future.

The run was great, I felt that I am improving my run or my mind make me felt that way instead. Anyway, the most important thing is to feel good during and after the run. Which I did felt that way.

My previous run I did about 1 hr 4 mins. But at that time it was slow. For this, I think I ran faster. A little faster. My heart beat shoot up to 175 bpm. I think that was when I climb up the slope at kembangan. My average heart beat for the run is 157 bpm.

I realised that m heart beat is going lower and lower. I am not sure whether it is ok or not. But, everytime when I run, I felt that I gave my 70 to 80 percent effort but my heart beat is always between 135 to 150 bpm. And my heart beat takes awhile to reached 150 bpm. I am not sure what's wrong with my heart beat, but last time, my heart beat go up to 150 bpm just by a few minutes of run. Now, it takes awhile. Anyone knows why?

At noon, I went to MacRitchie for the appointment. Met Angelia and Darren. For what reason? I will update you more when the time comes.

Exit Qoute: "There are always those who think they know what is your responsibility better than you do." - Ralph Waldo Emerson

Commercial Break

2005-02-19T07:35:00.000+08:00

Valentine Special Yankz Shoe Lace

Any couples out there who wants to tie an elastic knots on their pair of shoes? To be together happily forever and ever. Well, here is a good stepping stone on how you can achieve that!

My dear friend Andrina is selling the Yankz Shoelace at a very UNBELIEVABLE price! What's the price? Well, for Valentine's special, Andrina told me that she is selling the 2 pairs of Yankz Shoelace at $28! Where and when? It is only during NUS Biathlon exclusively, this Sunday. The YANKZ Shoelace booth will be set up.

For those who want to give your love ones a Valentine give, this is a great oppurtunity. It is really worth it! Even if you are not giving to your love ones, you can have it all to your self. No harm right? You do not have to be a couple to buy this shoelace. For those who are single and available can make use this oppurtunity to give a give for those you admire. Wooohoo! Love is All Around! If only there is heart shape printed on the shoe lace, I will buy it! Haha!

By the way, I do NOT earn any commision by publicised this. Just promoting something beneficial to sports enthusiast!

I am helping out a fellow blogger to spread the words to make her achieve pure and clean intention. What is it all about? Anyone wanna take up the challenge? Blogging for 26.2 hours? WOW! I took this from her blog at http://blogmarathon.blogspot.com/:

-Blog Marathon-

What is a Blog Marathon?
I guess because you are reading this you should know already that a "blog" is a frequently updated personal website.

If you can remember back to your school days (yes I know thats abit further back for some of us-but try :-)) when you did a run or walk or as in my case did a skipathon to raise money for charity. Well the idea of this Blog Marathon is the same.

During this Blogathon, people will update their websites every 30 minutes for 26.2 hours straight. For this, they collect sponsorships. If people like what they read (or even if they don't) pledges can be a once off donation, a donation for each post or a certain amount for every hour the blogger manages to stay awake.

Like other blog marathons it is an opportunity to bring the blogging community together and also raise awareness of your blog.

When will it take place?
March 11th 2005 @ 7.30PM (UK time)

Where will it take place?
On your own Blog!!! If you do not have one already you can quickly create one at http://www.blogger.com/start

Why?
We all have our own reasons. See post below for mine. If you would like to join this blogging marathon challenge, then sign up!

How do i Sign up?
Its very simple-Click on the comments link at the end of this post and add your website. I will then add your blog to the right hand side of this blog so that people can easily access it.

What do I blog about?
Blog Marathons can have set topics e.g. A movie and each blogger picks a character from that movie to write on. But for this Blog Marathon-Its up to you! What do you want to write about for 26.2 hours?

SPREAD THE WORD ABOUT THIS BLOG MARATHON! WHY NOT POST IT ON YOUR BLOG? GET FRIENDS TO JOIN!

From http://blogmarathon.blogspot.com/

Shaolin Training @ Bishan

2005-02-18T21:25:00.000+08:00

The Master Teaching His Disciples

It was yesterday, got an invitation by Master Eugene to join his talks about Functional Strength and Multi Sport Performance. I have idea what it is all about. The first thing goes into my mind was running and more running! Going to love it anyway! So what the heck, I whack.

Okies, below are the sypnosis in Eugene's invitation letter:
"Any athlete with a weak core of muscle group compensates for the weakness by using less efficient movements. Athletes who have developed their functional strength throughout their core muscles and who have developed their proprioceptive balance - the body’s way of maintaining stability and orientation during static and dynamic activities-are at a decided advantage over those who haven’t."

This seems intresting! Who knows by learning some tips and trick, I can run 300 miles non-stop! Which is about 480 km, the distance of Singapore to KL! Wooohoo! Where did I got this idea? Well, if you read the Runner's World magazine on February issue this year, you saw this guy in the cover page. Very tough lean mean runner. His name is Dean Karnazes. And he is planning to run 300 miles without stopping! Woohoo! Madness! Without stopping means without sleeping. He may stop to eat, drink or go toilet. But no sleeping at all.

Fuuhyoooh! He makes me jelous! He actually tried 2 times before. First, he only managed to run up to 225 miles and second, he managed up to 235 miles, than he stopped, but he took a nap for 15 mins and started to run again up to 262 miles for 76 hours! Fuuhyoooh! This guy is plain mad man!

I was wandering whether I could do that one day? Dreams! Haha! He was FAST and FURIOUS man! I can't run that kind of speed. But who knows with what Eugene have tought me, and practived it, I can run 400 miles non stop! hahaha! Yeah, never mind Shifu Eugene will teach us how to do it.

I reached Bishan Stadium at 7 pm. Need to change and do a little run before the shaolin training start. That was my first very time at Bishan Stadium. I know NUTZ about that place. I was going all over to look for toilets. One thing that I hate about stadiums, they closed some of the toilets. I went high and low and end up changing inside the indoor stadium. This wasn't the first time I go to stadium, having toilet problem. Even in Clementi too, the washroom was locked, only for soccer player only. Waaah, heart pain. Not public friendly lah this stadium. Boringz.

Just by searching the toilet plus changing it took me 30 mins. I can run about 5 km for that 30 mins! Wasted man! Reached there and saw Terence. Than saw Andrina and Jess running, so I joined them running around the stadium. Ran 5 laps around the stadium at a timing of 13 mins 26 secs. Than did some stretches while waiting for the arrival of Master Eugene.

As Master Eugene arrived. All of us are ready. And I am looking forward to do some running. Sekali no running at all. So what are we doing there? We were doing some exercises to strengthen our core as metnioned in the sypnosis above. It was COOL! I love the first one. You lie frontward and balance by using your elbow and leg. I do not know how to tell you, but can show to you, if you ask me to when you meet me.

After that do crunches and do that exercise again. It was SHIOKZ! The stomache was like want to explode! Now I know how to cut down my flabby stomache! While I am writing this, can still feel the after effect on my stomache. To know more the different types of exercises, you can click on the photo above to see the exercises. The photo was taken by Lynette. I tot she toook the pictures of the whole group, but she only take my picture. Waaah! Paisey! Wait people think I vain! But anyway, Thank you soo much Lynette!

After doing all the different types of excercise, I feel like a shaolin oredi. Ready to stand on hand with only two fingers. Woohooo! Thanks Eugene!

Thank you soo much Eugene for all the tips and tricks to strengthen our body. I always believe that we shouldn't be selfish with knowledge. Knowledge learnt should be pass down. We do not gain anything by keeping it to yourself. Knowledge are mean't to be share. And when you pass the knowledge to others that doesn't mean you knowledge will get lesser. Knowledge is power! What the heck am I crapping about! Must be missing my running already! Feel like running now, but my eyes are getting tired after writing this.

Exit Quote: "Too many people miss the silver lining because they’re expecting gold." - Maurice Seitter

Lunch @ MacRitchie

2005-02-17T06:57:00.000+08:00

Heart Beat Rate (16/02/2005)

I was at Bish@n F.S. before lunch time. Brought my running gear along. The smell of MacRitchie was just a throw stone away. Hmmm. Should I or should I not? What do you think I have in mind? It's MacRitchie, you know what I mean? It's lunch time! So I whacked!

Drove to MacRitchie and changed to my running gear in split second. Did some stretches and there I go having my lunch by running at MacRitchie. Target to run within 1 hour of my lunch time and back to work again.

In the beginning, I thought of running towards another route. I heard from Chris about the 20 to 30 km route which goes straight towards the main road instead of turning left into the MacRItchie trail. So I went straight.

I reached the road and somehow I do not feel like running on the pavement with alot of cars. I was at MacRitchie, so what the heck am I running along the road. Might as well I just run at my office or run at home. It will be pointless to be at MacRitchie and run along the road. So I made a U-turn.

Ahhh. Felt better once I stepped into the trail. It was like FUUUHYOOHH! Shiokz! FOr this past few days I do not feel like running fast. I do not know why. But I just follow according to what my body says, run slow and relax. No need to be fast. Furthermore, I do not want to get injured when NUS Biathlon and KL Marathon is right at the corner. No way Hosay!

The joint behind my right knee felt better, but I do not want to aggravate the pain unneccesarily. I've been looking forward to run a Marathon and it's been one year I never run a marathon. The last marathon was KL Marathon. And this year, it is going to be a come back for me. Last year timing was 4 hr 19 mins 30 secs. This year I aim to run sub-4 hr. I really want to run under 4 hr. Please... Please pray for me.

Yeah, I heard of Boston marathon. To qualify in Boston marathon, you need to run in a registered marathon at a timing of 3 hrs 30 mins for my age group. Boston marathon, is like a pilgrimage for long distance runner. It is very prestigious to be part of the Boston Marathon. Can I make it to the Boston Marathon?

Well, i just started my first Marathon in late 2003. I guess I have many years to improve my timing. And as I get older, the qulifying time will go higher. So maybe one day, it may be possible. If not possible, I won't die.

And I would love to participate in overseas marathon, but according to my budget, I will suffer financially if I would make a trip overseas. Going to KL already leaves a pain in my wallet, what else if it is Hong Kong or Australia or even Indonesia. So running overseas for now is just a dream. A dream will become reality one day. If God permits.

Running at MacRitchie is a peaceful to the eye. Everywhere in Singapore is a concrete jungle. All you see is grey here, grey there, and grey everywhere. The greenery's are very limited and soo unnaturally grown. It looks nice and a mordern city. But, once in a while you just need to go back to nature.

Too much of grey will be bad for your brain. Your brain will turn grey. And watching greenery, will make your eyes soothing. The trees are grown naturally. Nice! Running makes u relax and running on a trail will make you even better.

I read an article from a Runner's World magazine saying that Runner's are very creative. They make use of their right brain more than the left or the opposite. I forgot the creative part of the brain. Anyway, yeah, runners are very creative. I do not know whether you will agree to this. But I think so. Most of the runners are creative in many ways.

To define creative may not be a straight forward designer kind of creativity. Creative can be define in the methods of how you do your work and many other creative things that you can't think creatively. You can argue about this statement, bt I do not really care. heh. Agree or not agree is just a personal view.

Anyway, reached back at the finishing line at 1 hr 6 mins. And there I saw alot of students from different schools get ready for their inter-school cross coutry. Looking at this students make me misssssss schoool badly! I WANT TO SCHOOOL! I WANT TO SCHOOOL!

If I am given an oppurtunity and money to study, I would really love to study full time. I love studying. I may be crazy and somebody may find me weird, you want to know why? I LOVE EXAM!!! I may not be getting goof results in exam. But the feeling and the preparation of studying during exam is fuuuhyoooh! SHIOKZ! The adrenaline rush! Soo GEREK! I am MAD! But, that was how I felt ever since I was in Secondary schoool. Please let me study! Thank you!

There goes my lunch!

Exit Quote: "The will to win is not nearly as important as the will to prepare." - Juma Ikangaa

Cold Turkey Without Running

2005-02-16T07:35:00.000+08:00

Running Route (15/02/2005)

Distance: 7.19 km

Time: 46 mins 29 secs

Heart Beat Rate (15/02/2005)

Went to meet Fd to buy for Fd's supervisor a gift. Went to Paragon, than Taka, than Wisma, than back to Taka. It was already 9 pm and shops are starting to close. And our stomache starts to growling. And I have been itching to run? When was my last run? It was sooo long ago, which was on Sunday.

Waaah! One day without run made me felt so uneasy. I need to run badly! I really want it! ARGH! Like a drug. Felt so frustrated without ruunning. I am like in a cold turkey.

We went to swensen for our dinner. The swensen at Orchard opened 24 hours. I ate chilli spaghetti with fish and Fd bought the breaded chicken. And on top of that, we bought ourselve Rodeo chicken! Yeeehaa!

We were timed how long we took to eat the meal. Overall, we toook about 20 mins. That was really fast. A record set by Fd! hehe. We can't finished the Rodeo and packed it home.

Sent Fd home and yeah, I still have the itch to run regardless of how heavy my stomache is. Where should I run? It's already 10.30 pm. By the time I reached home it will be about 11 pm. Need to drive tooo fast too furious home! Cheh! Like real!

Well, to make things easy and convenient for me. MacRitchie is totally out! Haha! East Coast kinda far, so I drove home instead. So I parked my car at home and go for a run. Do not want the hassle to drive home while I am wet and tired.

So reached my home car park, put on my running gear. It was about 11.25 pm. I started running towards Bedok Reservoir. I felt like running far, but after so much consideration I ran around the reservoir instead.

I ran at a very slow slow slow pace! Really slow. Look at my heart beat. The maximum heart beat was 144 bpm. That is how slow I ran. Can't run fast. No mood to run fast. I just want to run slow and relax and comfortable pace. As long as I run, I will feel happy. Addicted man! My pace builds up progressively.

Reached home 46 mins 29 secs later. It was a good run. But on top of that, due to the chilli Spaghetti I had at Swensen made my stomache growling. It was a great run overall. Happy? Yeah definitely.

Exit Quote: "Anyone can be passionate, but it takes real lovers to be silly." - Rose Franken

Nus Bia Trial

2005-02-14T23:26:00.000+08:00

Tanjung Beach @ Sentosa

Kevin Swimming

Kecin, Ct, Fd and Me

Heart Beat Rate (13/02/2005)

On Sunday morning, I planned to run 30 km with Chris at MacRitchie. But I canceled as there was a pain on my right leg behind my knee. I guessed I over strained my muscle during the return trip run from MacRitchie to Bukit Timah. So sorry chris. That day, I felt that I can't run rugged up and down slope.

Than, Kevin and Ct actually planned to go Sentosa. They invited Fd and me to come along. Fetch Fd than fetch Kev and Ct at Harbour Front and off we went to Tanjong Beach. The carpark was very empty! As you can see from the pics above, you have the luxury to park anywhere you want.

By the way, we were then not to picnic, but we have other agenda. We are doing our trial run through for the upcoming NUS Biathlon which is this Sunday. Kevin will be my relay partner. He will be swimming than I will be running. It is for us to familiarise with route.

The NUS Biathlon consist of 800 meter swim and 5 km run. From the last year NUS Biathlon 2004 results, it is very challenging. Click here to go to NUS Biathlon 2004 website. The fastest team swim at a timing of 11 mins 41 secs and run at 16 mins 6 secs. How are we suppose to be the first team???? THAT WAS DAMN FAST!!! Let's check out the slowest among 24 teams participated in the event. The slowest team swim at a timing of 20 mins 11 secs and run at a timing of 29 mins 25 secs. WOW! That was fast tooooo!!! ALAMAK! Are we going to be in last position Kev? Last year's team seems to be very competitive!

I participated in the NUS Biathlon 2003 Men's relay event. Click here to go to NUS Biathlon 2003 website. The fastest timing for the men's relay is 12 mins 35 secs for swimming and 17 mins 56 secs for running. The last team out of 32 team has a timing of 20 mins 21 secs for swimming and 30 mins 19 secs for running. And my team was in the 13th position of a timing of 17 mins 05 secs for swimming and 21 mins 36 secs for running.

Well, my target for this year is to run faster than that. I want to run less than 20 mins! HAHA! Like real But I will try! No harm setting my target. As for swimmiming, I will let Kevin set his own target. I do not want to pressure him. But for the team target, I would like to get top 10. If not, it's ok. The most important thing is to have fun and enjoy the race! Right Bro Kev?

When we were at Tanjong Beach, Kevin immediately made a quick change to his bermudas and put on his goggle and run straight to the beach and dive into the sea. Waaah! Like BAYWATCH ah! He is not sure of the route, therefore he swam longer. He made two laps of more than 400 meter each. To see Kevin's report on his swimming, please go to his blog at http://eyepower.blogspot.com

Than once he finished his swim, I put on my runnning shoe and off I went for a run. I ran towards the Siloso Beach. Ct oredi went off running first. So my target is to find Ct! Heh! I tried to run about 70 to 80 % of my effort. From the graph above, I didn't really go to my competitive heart beat. The route was ok, with a number of constructions in between. It's a flat route all the way. No much to describe about the route. So I do not think it should be a problem for runners. I managed to catch up with Ct and left her behind. And reached at the finishing point at a timing of 24 mins 26 secs. That was slow! Nevermind.

Well, I am looking forward to this Sunday's Biathlon. For thsoe who are driving there, please come very early. As I do not think the carpark can accomodate alot of cars. Be there by 7 am. I think by 8 am the carpark will be very full.

Exit Qoute: "Everytime you are not practicing, someone else is...when you play them, they will win." - Unknown

River Valley @ MacRithchie

2005-02-12T20:20:00.000+08:00

Eugene and The Volunteer Runners (without Chris)

River Valley High Students

Heart Beat Rate for 5 km Run (12/02/2005)

Heart Beat Rate for 10 km Run with River Valley High Students (12/02/2005)

Yesterday night, around midnight, Eugene SMS me to remind me of the River Valley Students running at MacRitchie. Lucky, I was still awake. I totally forgotten about the run. Thank God!

What is this River Valley High Students running thinggy? Well, Eugene e-mailed a group of us, asking us whether we could volunteer ourselves to assist him in guiding the students running the 10 km route at MacRitchie. I agreed to volunteer myself. Anyway, I enjoy running, and I do not mind running with them.

Yesterday, I slept late. If I am not wrong, I slept at about 2.30 am. I was playing my XBOX, Winning Eleven 8. My favourite soccer game. I just bought it. I played this game before on Play Station during my NS days inside the bunk. It was the old version. Ever since then, I love the game alot. I was waiting for it to come out for XBOX and yeah, it did! I LOVE THIS GAME! And that's the reason why I slept late. And what time I had to woke up just now? Around 6.30 am. Less than 4 hours of sleep.

I reached MacRitchie 5 minutes before 8. We will be meeting them at 8.30 am. My plan was to run one before the actual run, which is either the 10 km or 5 km route depending on how early I am. Well, I was 30 mins early, so I went for the 5 km route run before meeting them.

Another reason for me to come early is because of parking. It is a bad idea to drive to MacRitchie during weekends after 7.30 am. You will need to take the risk as the parking lots there are totally very limited. I was lucky to squeeze my car in a very squeezy lot.

I put on my running shoe and started to sprint towards the Lornie Trail. Did I said sprint? Haha! Nope! I ran at a moderate pace. I started running from the toilet near the carpark towards the starting point of the 5 km trial run route. It was about 300 meter from the toilet to the starting point. Therefore in total, it is about 5.5 km.

Along the lornie trail, my stomache started to feel pain. Sigh! Why must it happened during the run. The pain was terrible. Haha! I can't find toilet in the middle of the trail. This is endurance! I have to endure! I need to endure! This will last for awhile, I know it will. I was wandering, what if this happened during a marathon. I really really really pray that it will never ever ever happened during marathon or any other competitions.

I reached the halfway point at 15 mins 02 secs. The pain is unbearable. What did I ate? Don't tell it was oranges! Haha! I LOVE ORANGES! I dun think oranges will do this to me. We are in love, oranges, right? Sigh! Reaching towards the ending point at 29 mins 33 secs, my stomache felt better. Than I saw a group of River Valley students. I remember them. They volunteered in the Running For Help event. Really nice to meet them again!

And I met Jess, know her at the Running For Help event too. She used to be tracker and now, I think she is addicted to long distance run! Hehe! Well, it is the running boom in Singapore. Really nice to see alot of people are getting hook to running bug! And met Terrence and another lady, didn't remember the name. Than here comes Eugene.

While Eugene was briefing the students on the run, Chris suddenly appeared. And I invited him to join us for a run. The volunteer runners cum guide were split as majority of the students is doing their Virgin run along the 10 km route. So we need to space out.

Eugene tasked Chris and me to be at the front. While Terrence in between and Jess at right at the back. Eugene will be running somewhere in between. We started off and everyone was behind us. I was talking to Chris while running. And while we were about 2 to 3 km inside the trail, we found out that there were only 4 students behind us out of 30 over students who were supposed to be running with us.

Wooops! Our pace was fast. I thought it was slow. Kinda worried about them, but, well, I will wait at the road near the golf course in front in case they might go the wrong direction. I told Chris to lead the 4 students while I wait for the next group to come.

I saw the next group of students. So I lead this group of students. While we were running, then there were another group ahead. They might have slowed down. And guess what, one of them were looking for toilet. Got stomache ache. I told them, we have passed by the ranger station where there was a toilet. They were like "ARGH! DAMN!" I guessed I know how it felt! I just felt it before.

Fun? I do not know whether I could say that it is fun. But I really like to do this kind of thinggy. Like in JC or Secondary, they have CIP hours to clock. For me, it is just something different to do on every run. Just making my run as intresting as possible. I do not want it to be so boring running the same place, same speed over and over again. At the end of the year, I will be called a Zombie Runner.

Well, I end the run at 1 hr 09 mins 20 secs. I really find that the students really run very well. Although, it was their first time running such a distance, they managed to finish in less than 1 and a half hour. What was I doing when I was 16 years old? Yeah! I played in the rock band! It was history.

Took picture of those students who helped out in the Running For Help event as above. Very nice students! And at the same time very talented. They have speed and they can built up on their endurance. And thats it! They can be a good long distance runner in future.

Exit Qoute: "Things turn out best for people who make the best of the way things turn out." - John Wooden

Return Trip To Bukit Timah Summit

2005-02-09T07:04:00.000+08:00

Heart Beat Rate (08/02/2005)

The Different Faces - From The Beginning Till The End

The Memory Remains

I have been having an urge to run a long distant. Missed running long-long. My plan for this Chinese New Year eve is to run right after my half day work. No, I am not running away from work to home. That is about 6 km, and can reached home within 30 to 40 mins. And 6 km is not a long distant. To elite runners, that distant is their 'makanan' or their daily routine.

I have been planning to run from MacRitchie to Bukit Timah. Just waiting for the right moment to execute it. Well, eve of Chinese New Year seems a great time to run. Furthermore, I will be working on Chinese New Year. Therefore, no running for me on that day.

So, I drove to MacRitchie right after work. I reached there around 2 pm. It seem deserted. It was abnormal for me to see only few cars parked at the carpark. Normally, when I go there, the carpark is 90% full. So, I kinda have the place all to myself.

I am not running a one way from MacRitchie to Bukit Timah. I need to do a return trip back to MacRitchie once I reached Bukit Timah. I made a quick change did some stretching. Carried my Salomon hydrabelt with a small bottle of water mixed with Gatorade. Wondering whether the fuel is enough for me to last to and fro.

Well, I need to test out how terrible the run going to be with that amount of water. Since this is my first time running alone to Bukit Timah and back, it seems more like an adventure to me. Kinda fun and interesting, but there's always a risk to take.

The risk? What if I am injured in the middle of the trail where only 1 to 2 people pass by in 1 to 2 hours? What if I was bitten by a poisonous snake? What if my bottle of water finished up and I got dehydrated and faint? Here are some risks that I need to take. So I just whack only!

Started off with a constant slow pace. The weather was hot, but my sunglass made me feel that I am in the shade. Running on through MacRitchie trail. Then at one of the junction near Jelutong trail, to go back to MacRitchie, you go left, to go Bukit Timah, you turn right. So I made a right turn.

Off I go for the adventure. At first, it feels kinda scary. The trail seem so unfamiliar. I never remember that I walked passed by this trail before. The thing about running in an unknown trail, makes you feel that the distance is longer. Therefore, I keep on running, until I saw a Chartered Industry. That is a familiar sight.

Along the way to that familiar sight was kinda terrible. A steep upslope and down slope, made my energy drained out. So, have to keep on pushing. My aim, is to run, regardless of how small my pace is as long as I don't consider it walking.

After the Chartered Industry, a road that link MacRitchie and Bukit Timah. A flyover, called the Rifle Range flyover. This is a familiar sight along BKE. You will passed by this flyover everytime you see the big Singtel Sattelite along BKE. Once I'ved crossed over the flyover, I am in Bukit Timah territory. I was sooo happy.

The weather and the uneven terrain caused my energy level to drop. Need to drink up as little water as I could to conserve as much water as possible to last the whole run. A few hundred meters after the flyover, there is a reservoir on the left. If I am not wrong, it is called Murnane Reservoir.

Turned left and go towards the Durian Loop. The Durian Loop is trail of about 1 km in distance with a lot of up and down slope. It is very isolated. Very few people passed by this trail especially on weekdays noon. Trail running is definitely tough for me, especially when running on unfamiliar trail.

After the durian loop comes the Nangka Trail, if I am not mistaken, then it reached back to Rifle Range road. I ran along the trail beside the trail. It reaches the trail towards Bukit Timah Nature Reserve Center.

Along the run, saw a guy with only underwear in the longkang. I did not know what the heck is he doing there. It seems like he is bathing there. Looks abnormal to me. Kinda scary too. Well, if he approached me, I make sure I open my Karate stance! Haaiiyaah!

Finally, I reached at the foot of Bukit Timah hill! Was really glad that I mananged to reach there! First time, could I say a Virgin Run alone to Bukit Timah! The think is I was feeling very thirsty. Energy level going down.

I thought of drinking the water cooler and refill my water bottle. Due to my big EGO, I planned not to. Instead, I want to see how far I can last with that small amount of water inside my water bottle. Seriously, you wouldn't know your limit if you keep on getting all the nicest things on earth. This time, I want to test how far I could go.

Well, I did ran half marathon during fasting month, but this is different. The terrain is terrible. While on my way up to the summit, going up the steep hill with very small pace, is as goood as walking fast, I was pondering on those 100 miles ultra run event in US. I read this book called "Running Through The Wall". It is about people's experience running an ultra.

In US, most of the ultra races are normally held in trails. I read one of the story, where the cut off time for running a 20 miles loop is 12 hours. I was like WHAT??? 12 hours for 20 miles? That is very very very slow. By the way, 20 miles is about 32 km. I can run 4 hours for 32 km in a slow pace.

After running from MacRitchie and up the Bukit Timah Summit, than I realised why they give such a luxury cut off timing. The terrain and the gradient of the slopes for that 100 miles race must be terrible. I was humbled by the Creator's creation. Like I always say to myself, if you think you are strong, think twice.

Reaching at the Bukit Timah Summit felt like you reached the Mount Everest of Singapore! Haha! What the heck! Took some photos using my handphone and I went back down towards the foot of the Bukit Timah Hill. The going down a steep hill is tougher than going up the hill. Not recommended for those having knee injuries. The impact to the knees are great.

And, I was really exhausted and feeling dehydrated. I drank a few gulps of water and continue on track back to MacRitchie Reservoir. Every landmark I saw on my way back made me happy. It shows that I am reaching. I never felt this weak before. Thoughts of drinking COKE comes to my mind! I wish they could put a vending machine in the middle of the trail. That will be a great help.

Sometimes wonder, that we have been living with a lot luxury things in just an arm's reach. The feeling I am going through is nothing compared to those who only eat one meal a day or sometimes do not eat at all. The feeling is terrible. Anyway, I really want COKE once I reached back to the ending point.

While running along the Rifle Range Rd near the Chartered Industry. I saw the most indecent thing that could happened in the middle of the forest. Two monkeys were making out! It was really farnie! One monkey was in crawling position, while the other monkey was standing behind the crawling position monkey and was holding the waist. The monkey behind was shaking its butt! I was soo paisey to look at them, and there they are doing such an act beside the road. No shame! I assume that the behind one is a male and the crawl positioned is a female. But what if the crawl positioned monkey is a MALE! CIALAT! Monkey also got homosexu@l!

Once I reached the Jelutong Trail, I was soo happy. Saw the Jelutong Tower and the wooden path near the golf trail, the golf course, then the trail for the 5 km trial run. About 2 km to go. And I was totally dehydrated. No water left in my bottle.

This time, it's mind over body. I tried to control my breathing. Deep breath in and breathe out and try to relax my mind while on my way back. I can't wait to get back to the ending point. The happiest moment was when I saw the Zig-Zag bridge. Never felt happy to see the zig-zag bridge before. I am getting nearer and getting dehydrated. I NEED COKE!

Immediately reaching at the ending point, I go straight to the vending machine and bought a COKE! AAAHHHH! Awesome! The coke taste great! If only there is Vanilla Coke, that will be lovely! Then took a rest, changed and went back home. One of the toughest run that I had.

Now since, the trail is more familiar, I think I can do better timing and better planning for my next return run from MacRitchie to Bukit Timah. Anyway, one of my purpose of doing this run is to remember the route for the upcoming night trekking with a group of friends next month.

Anyone want to experience walking along the trail from MacRitchie to Bukit Timah in the darkness, please e-mail me. After the trail, we will have our supper at Al-Ameen near Bukit Timah Shopping Center. By the way, the distance from MacRitchie to Bukit Timah is about 10 to 12 km. It wasn't as far as I thought. In total it is about less than 25 km to and fro. With a timing 2 hrs 49 mins 51 secs of non stop run, I am seriously happy about it. Wanna join me for another round?

Exit Quote: "Only those who attempt the absurd will achieve the impossible." - Escher

Up and Down Heart Beat Around Tampines Town

2005-02-08T01:54:00.000+08:00

Running Route (07/02/2005)
Distance: 11 km
Time: 1 hr 02 mins 27 secs

Heart Beat Rate (07/02/2005)

Firstly, I planed to go one round around the reservoir, since I have been running for the past few days. And lastly, I planned to run at a very constant slow pace. But it didn't goes what I have planned. Look at my heart beat rate above. Click it to enlarge. Guess what I did?

From above heart rate you can see that it goes up and down, up and down, up and down. No! I am not having irregular heartbeat! I am doing fartlek around Tampines. Yeah! What a place to do fartlek or should I called interval training. I make used as timing and heartbeat to gauge my fartlek.

I will run as fast as I could for about two and a half minutes at above 160 bpm, than slow down till my heart beat drop to 140 bpm. It goes on and on and on. I did 7 times sprint. THe only setback sprinting at Town area are the traffic lights. So disappoinitng.

When my heartbeat already at rest 140 bpm and I am stuck at the traffic light, and my heart beat goes down to 120 to 130 bpm. And I need to start the run by warming up my pace till m heart beat reached 140 bpm. Than I started to sprint again.

The first few spints was terrible. I guess I haven't warm up yet. I was panting like crazy! But after 3 times of sprint, my breath is back to normal even though I ran as fast as just now. Amazing! Anyone knows how our heart beat works?

I did my own theory that, I need to start slow and progressively increased in speed, once my heart beat reached 150 bpm, than I will start to warm up and can run faster without problem. And another theory of mine, I need to burst for the first kilometer than, slower down my pace for the next few hundred meters, than my heart beat and my breath will be normal as I run faster progressively. Intresting. Should carry on more experiment on this.

And my last sprint is about 1 to 2 km to home. I opened up my pace all the way till I reached home. At the end of the run it felt great. What a night of run. Planned to do slow and short distance run but end up doing different thing.

Later I am going to MacRitchie to run from MacRitchie to Bukit Timah. Need to bring my hydra waist pouch. Estiamted to be between 20 to 30 km. Let's see later. Anyway, to all Chinese out there, I wish you all,

GONG XI FA CAI
and a
HAPPY PROSPEROUS NEW YEAR!!!!

Exit Qoute: "The happiest of people don't necessarily have the best of everything; they just make the most of everything that comes along their way." - Unknown

MR25 Time Trial And 10 km Run

2005-02-07T07:19:00.000+08:00

MR25 Time Trial

Time Trial Heart Beat Rate (06/02/2005)

10 km Run Heart Beat Rate (06/02/2005)

Did my second time trial yesterday. Chris, Pear, Aik Hock, Alvin, Anthony, Adrian and other familiar faces were there. And saw, Kris, the lady in the picture. She is from Brunei, studying in NUS. Know her through JJ. She was there for the time trial too.

My aim for this time trial to start from the back and to cut as many people as possible, since I already qualified to be MR25 running club. The beginning of the run, I already felt soo lethargic. Panting. Maybe due to the previous day cross country relay.

By the way, I was wearing my long track pants. Most of the runners were surprise seeing me with my long track pants. I always wear track pants for my training run. I am soo used to it. They are afraid that I may get dehydration due to it. I have been running with track pant for 5 to 6 years. Just for the info, I ran half marathon with my track pants on, during the fasting month. Although felt weak, but I managed to compete it at a reasonable timing. Running with an empty stomache is better than running with a full stomache. I feel lighter. And I ran with a track pant during my first marathon.

I cut a number of people at the beginning, but towards the u-turn point, I started to slow down. Felt soo weak. Alot of people who I cut, have cut me back. Disappointed? Nah! I am not. It's not a race against them, it's a race against my ownself. I reached the u-turn point at 11 mins 3 secs. That was really slow I think.

So, I tried to keep up with pace, but my leg just can be bothered to run fast. I have been running long slow distance. Never really trained on my speed. That is definitely my weakness. Need to build on my speed. Been planing to do hill training and interval training. But always, do not feel like it.

Anyway, reaching back towards the ending point seems much easier compare to the starting point. Hit the finished line at 22 mins 41 secs, which is about 19 secs slower than my previous time trial. I am still categorised as a DEER.

My average heart beat is 168 bpm for this run and my maximum heart beat is 178 bpm. I guessed I used up my competitive heart beat. So, I did my full effort. So shouldn't be a problem. The only thing is need to train on my speeed.

After the run, we hang out for awhile to wait for our results. After knowing our results, I offered to Pear and Chris whether they want to do 10 km run around MacRitchie. They agreed and off we went to my car to keep our belonging after the rest.

We started off slowly. Along the run, we chatted and Chris was telling us about Germany, his dog, his work, his studies. Intresting. He even said that Singapore is one of the nicest place to run. We singaoreans should be appreciate of what we have over here.

After the golf link, at the junction where there is an exercise corner, we opened up our pace. It was about 2.5 km towards the end. We maintained our speed throught the run at reached the end point at a timing of 1 hr 04 mins. It was a great run! In total we ran for about about 15 km.

Chris's gf will be dropping by to Singapore this coming 20th February. Since Chris will be going back to Germany soon, Pear and I planned to go for a dinner with both of them. We are planning to go Lau Pa Sat, maybe East Coast Food Center will be nice too. Therefore, I would like to invite anyone who knows CHris to join us for the dinner. Please e-mail me if you would like to join us? Fd, Kev, Ct, Philip and anyone out there care to join us for the dinner. Please leave a comment if you want to join.

Exit Quote: "Life is like a box of chocolate, you never know what you going to get" - Forrest Gump