Did 11.21km

Clocked 11.21km in 1:08:36hr. An average speed of 9.8km/hr.

Quite an easy run.

UPR 7km run on Tue 10-Nov

Went to run with the hot-runners. Ten hot-runners turned up today for the run together. The Standard Chartered marathon event is only 3 weeks away on 6-Dec.

HC Poh our lady full marathoner joined us again after a long break.
After running with us for 7km she continue to run all the way back to
office (or home?) probably for another 5 to 10km more.

Glad to see CS again who has just recently completed the Chicago full marathon.

I joined the hot-runners group again after a short break. Just did a training run last Sunday for 32.5km. Cramps on the legs kicked in after crossing 25km. After 28km arms cramped too and was a surprise to me. Has not been training enough.

Bok and CS giving me a lot of advice and suggestions.

A lot of sharing of running tips and catching up with each other today. Not sure who sponsor the drinks today but several people offered.

HT forgot to bring running gears. So he went to buy a pair of running shorts and joined us.

BokHui still runs the fatest and was showing us his new Android phone.

Glad to see the other regulars too Reais, PH, Seah and KH too. A new runner CN Ng joined us today.

The group decided to do a run together at East Coast Park next Wednesday 18-Nov follow by a makan session at the hawker centre there. More details will be published later.

Clocked 7km in 43:33:79hr, an average speed of 9/7km/hr.

Had a great run together today. Cheers......

Did a 32.5km training run on Sunday 08-Dec morning

Did a 32.65km training run on Sunday 08-Dec morning. Was terrible. Muscles cramp kicked in at around 25.5km..... hamstring, inner tigh, lower back. Walked quite a fair bit after that. Run, walk, run, walk, run. Did a bit of stretching too along the way. Glad to cross this far as it showed up new potential problems and challenges. Result of not training enough....

At 28km the arms muscle also cramped up. This is a new surprise.

42km will be really jiat lat. Crossed at least 75% of 42km. So I think I am more mentally prepared. There will be more new problems and challenges on actual day when I cross 32.5K to 42km..... anticipating new challanges along the way.

Reached home very tired and body aches all over. But survived.

Clocked in 32.65km in 3:50:26 hr. Not too bad for first attempt at such long distance. Running circuit is 3x of the Yio Chu Kang 10km route.

Actual full marathon event is on Sun 6-Dec. I have to travel to US on Mon 7-Dec early morning on economy class. Not sure whether I can still walk on Mon 7-Dec early morning to catch the plane.

Did a 11km around neighbourhood

Did a 11km around neighbourhood alone around 7:30pm. Had late dinner.

Quote

"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible."

Francis of Assisi

Did a 17km run in East Coast Park

Has been busy with work. This week and next is probably the last 2 weeks to do long runs and will need to start reducing the distance to let the body rest to prepare for the 6-Dec actual full marathon event.

After work, drove the East Coast Park carpark B1. Changed there in the shower changing room. Started to run at 6:50pm. Ran east 6.5km and back westward 6.5km. Followed by another 2 km east and back 2 km west.

Was running alone and completed a total of 17km.

Was not able to transfer my running data from my monitoring watch to the PC. And I set it to auto delete after transfer. But the watch data got delete before the transfer was complete. Will reset to manual delete and to debug what's wrong. Could be the USB driver problem.

Did a 10km run alone at East Coast Park

Have not been running for a week. Decided to go ahead and run but was too late to join hot-runners at UPR. So went to East Coast which is nearer to my office to run.

Did 10km in less than an hour. Quite happy with today's run. Not too difficult nor too easy, effort just about right.

Run with 5 other Hot-Runners

6 of us turned up today and 4 are in our popular lime yellow t-shift. Did a 6km run.

HT was sharing his experience of taking iron tablet as he suspects
maybe he needs it for his red blood cells. According to him it seems
to helps! He definite ran much faster today.

Another runner said recently he sort of knocked off (aka fainted)
after doing some "cangkur" (spade?) work in the farm. We think regular
running can helps him.

KengHwa wanted to improve his 21km timing for this coming Dec run. I
am sure he can. His timing in Aug was not satisfactory to him due to
injury.

I am glad to be with the team today. Did a 21km training run last
Sunday on my own in 2:09 hours. An improvement over Aug race event.

Edmund is still going strong. Was glad to see PH Tan too after a
break. Thanks to Jospeh for sponsoring the drinks today.

Our Triathlon Ironman HT (Looks like he just got out from the reservoir after swimming?).

Mobile blog through HC's iPhone.

21km training run

Target to do 21km or more today around AMK/YCK 10km route.

Managed to complete 21km run in 2:09:31 hour, i.e. at an average speed of 9.7km/hr. Felt lethagic in the first few km and was feeling difficulty to ran at 10km/hr speed. So try to keep speed between 9km and 10km range.

Took a glass of coffee and 6 small bananas. Took an energy gel at 13km point. Carried only two of the 300ml bottle of isotonic drink with me instead of 3 or 4 bottles. The two bottles run out around 19km mark. So to do 21km in future I should bring along 3 bottles instead.

The chart shows heart rate at mostly Zone 4 after the first 9km, which correlate to me feeling tired. But was glad to be able to complete at least 21km that I set out to do.

Joined the Hot-Runners again after a long absence

Have not join the Hot-Runners group to run for quite some time. Decided to join them today. Went to buy 2 bottles of 100-plus (1.5L) at 7-Eleven, it is so expensive at $3.30 per bottle. Will not buy from them in future.

Drove to Upper Pierce Reservoir to join the group after work. Was late and asked them to go ahead to run first while I changed to my running gears. Met up with HT Ng, Ong BokHui, Ng KengHwa, Joseph Yeo, Reis Yeak and Andrew (BokHui's friend).

My right toe joint still having some pain from yesterday's run. So decided to do a slow comfortable run today and probably for a short distance.

Clocked in 6.22km in 40:48 minutes an average speed of 9.1 km/hr. Did a short sprint at the end 250m pacing Andrew (BokHui's friend from the Navy).

Tried out a new running route today

Went to run with a colleague EJ from new company. Took ECP and exit at Fort Rd and turn towards East Coast Park Service Road. Free parking at carpark B1 (there is a Toilet close-by). Ran east from carpark to the seafood center and u-turned back.

This is EJ's regular route. I like it because it is right beside the open sea and lots of fresh air. Pacing beside him. We run on the walkway and on the sand too. Running on the sand need more effort but very soft on the legs which is good.

Completed 8.2km in 49:15 minutes i.e. an average of 10.0km/hr. Heart rate was mostly in Zone 2 and Zone 3 which are very comfortable zones. Speed up on the last 1km (between 13.8 and 11.0 km/hr) and heart rate pushed to Zone 4.

Enjoyed the run today... nice route, beside the sea and good runner partner. Definitely will run on this route on a regular basis going forward as it is close to my new office.

Photo taken on my new iPhone 3GS.

Need to catch up with my training plan for the 6-Dec marathon

Have not been actively training for the past 2 weeks. Two weeks ago was busy with mom's funeral and last week was busy on business trip and trying to catch up with backlog.

Decided to go for a 21km run today but finally ended with 17km due to pain at left ankle.

Completed 17km in 1:40:44hr with average speed of 10.1km/hr. Quite happy with today's run after a long break.

Woke up around 6am. Took a glass of coffee and 6 small Dole bananas. Carry along my fluid belt with 3 bottles (100-plus mixed with water). Total was close to 900ml. Started to run at 6:39am.

Wanted to do 21km along the YCK-AMK route (2x 10.5km). At 10km mark, felt pain at left ankle and muscle-ache at both hamstring on the lower legs. Did not want to get injured as Dec is getting close and need time to train. So continue to monitor while running. At 13km mark, the pain at the ankle still there. So decided to do a u-turn at 13.5km mark. Stop at 14km mark to take a GUI energy gel at one of the bus-stop.

After taking the energy gel, suddenly felt a rush of energy to the legs. Was able to run faster and with ease. Looks like the energy gel does work.

Reached home and clocked in a total of 17km in 1:40:55hr. Heart rate mostly at Zone 3 and Zone 4. Hamstring muscle-ache still there but pain at ankle disappeared. So glad, I guess there is no injury.

Will try to clock in t least 40km per week over in Oct. Then start to tapper down in Nov.

Quote

"Think not only about what you want to achieive,

but also why you want to achieve it."

- Chris Taylor

6.6km run after a 10 days break

Have not been running for the past 10 days due to numerous reasons.

Just came back from business trip in China. Changed up immediately upon reaching home and went for a short run.

Completed 6.6km in 39:09 minutes which is an average speed of 10.1km/hr. Quite happy to be on the run again.

Heart rate in Zone 4 more than I have desire. A bit tiring since I have not been running for the past 10 days.

Quote

"Do something wonderful, people may imitate it." - Albert Schweitzer

Worth watching for drivers

http://www.facebook.com/video/video.php?v=161577254609

Very touching short video...

Very touching short video...

http://www.youtube.com/watch?v=FuedTYO7ZdE&feature=player_embedded

Did a 10km run around the neighbourhood

Have not been running for the past 1 week.

Took a cup of coffee and 2 bananas. Went to run around 9am. Was glad to be able to complete the 10km run in less than 1 hour ( i.e. 59:40 minutes ). While running I just monitor the running speed and the time lapsed, no longer look at the heart rate. But still continue to 'listen' to the body especially the heart and chest area to make sure I am not over-stressed. Today's run was fairly easy with the heart rate at Zone 3 most of the time except nearer to the end when it is in Zone 4. Also did not drink during this 10km run.

Current plan is to do at least two weekday 10km runs (within less than an hour) and a weekend >20km run to prepare for Dec full marathon event.

Came back from Malaysia after mom's funeral was over

Both me and my wife took Tiger Airway flight and reached home close to mid-night.

Before mom has the stroke, she has instructed us that when she pass away she wanted to be cremated and with her ashes to be scatter in the sea. Our family honored her wish and did just that. Cremation was done in Shah Alam on Thursday around noon time. We rented a large boat and sailed out from Port Klang to scatter my mom's ashes in the open sea.

Has been very emotional for myself and my siblings as we are all very closed to our mom and we respect, cherish and love her very much.

Mom passed away on 14-Sep-2009 @ 20:47pm

Mom passed away on Monday 14-Sep-2009 @ 20:47pm at Hospital Kuala Lumpur.

Got a call in early morning around 8am while I was in the office that mom had a 2nd stroke and was rushed to hospital. Was in coma. Decision to be made whether to do an operation on the head or not. Continue to keep in touch with my brothers on the phone while trying to arrange a flight back to visit her. Doctor adviced to monitor her condition for 1 to 2 days first.
Took a 8:45pm flight. On arrival, got the message that mom has passed away at 8:47pm...

Felt so sad. Felt that I could have done more for her. A lot of "IF..." questions keep coming into mind.

Mizuno 16km Run Event

Mizuno 10 miles (16km) run event today started and ended at Nanyang Polytechnic sports complex. All categories started at the same time at 7:30am.

Woke up at 6am. Drank a cup of coffee, ate 1 energy bar biscuit and 2 bananas. Left home around 6:45am toward Nanyang Polytechnic.

The run from the starting line was very slow close to a walking pace from the sports complex until the crowd hits the road. Overall not a very smooth running event as there were several stoppages at traffic light junctions. At certain areas, only allowed to run on the pavement and not on the road.

Met Tim Teo and Yuan ZiJing before run. And saw Yun YowSeng during the run. After the race, meet another hot-runner (forgot his name).

Tim queued right in the first row at the Starting Line before the race started. Me and Zijing have to join the queue at the back and inched ourselves forward until about 50m from the starting line and cannot move forward anymore due to the large crowd ahead.

The weather was quite warm but overall, all of us enjoyed the run today. Drank at every water stations but did not stop. Took a big gulp of liquid and hold the liquid in my mouth and continue to run. While running, continue to breath through the nose and gradually swallow the liquid while running.

FINAL RESULTS for the 16km run.
6118 Teo Tim Men Open 01:18:10.90 (our elite runner)
8268 Gan Hock Chai Men Veteran 01:42:12.57
5335 Yun Yow Seng Men Open 01:52:40.02
5752 Yuan Zijing Men Open 01:57:04.91
8356 Beng Hwee Tay Men Veteran 02:00:47.16

Have a nice bib number of 8268 and quite happy with my run time today, which averages about 10km/hr. But heart rate was in Zone 4 and Zone 5 most of the time which is not very good.

Though the race is 16km but my Garmin monitor watch recorded a total distance of about 17.2km.