9km run in city area in 54:45 minutes

Went to run with VFI runners today around city area. Did a 9.05km run in 54:45 minutes, an average speed of 9.92km/hr. Was with EJ, KwongYong, ChunHian and Pek.
Started from RCL Centre from Tg. Pagar road to One Fullerton, Boat Quay, Esplanade, Helix Bridge, Marina Sands hotel and back to RCL Centre.
Enjoyed my run with the VFI runners, it has been quite some time since we last ran together.

ChunHian and myself both trying out the SprintGPS software on iPhone. It works great.

My run info at  => http://bit.ly/cvqPUV

I paid US$2.99 to upgrade the free software from 3 datalog (free) to unlimited datalog. The run history will be automatically upload to a free website and for unlimited number of runs. Pretty cool software and at very good price.

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不要為明天憂慮，因為明天自有明天的憂慮；一天的難處一天當就夠了。馬太福音 6:34 on 聖經金句.

Did 10.37km in 1:07:26hr

Ran around the Seletar housing area at around 6pm. Did 10.37 km in 1:07:26 hr, an average speed of 9.22 kmph or 6:30 min/km. A bit tired but very glad that I have crossed 10km today. Need to start clocking in about 20km per week now in preparation of the 12-Sept Annual Half Marathon event organised by SAFRA.
Ran with my iPhone with the SprintGPS software on to track the distance, speed and map! It took longer than expected to upload to the web site and to email to me. Still waiting so that I can take a look at the route cover in the map !!


http://sprintgps.screenmedia.mobi/remote/publicactivityview.htm?uuid=758F5DDD-233C-4F8D-ACD8-8C7E0FD27F31

Wow this is cool... an excellent speech by an 12 year old kid

A very confident and articulate speech by a 12 year old kid. Very impressive.

鄒奇奇 : 大人能向小孩學到什麼

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It is by chance we met and by choice we became good friends…

3-Aug-10 UPR with 16 Hot-Runners !!

Went to UPR to run together with fellow hot-runners. Very glad to see so many runners turned up today. Completed 6.4km in 38:49 minutes. Second time trying out the iPhone free software SprintGPS. Works pretty well.

http://sprintgps.screenmedia.mobi/remote/publicactivityview.htm?uuid=9DB5BCF3-E590-44B4-9628-34CBB1DC98AF

SCREENMEDIA SPRINTGPS - SHARING

SCREENMEDIA SPRINTGPS - SHARING

Did 6.4km 27-Jul in UPR

http://bit.ly/dneEnz

Ran at UPR for 6.4km in 40:31 minutes. An average speed of 6:20min per km. More than 10 hot-runners turned up today. Had a good run today. Was pacing Margaret in some sections of the run. Trying out SprintGPS free apps for iPhone for the first time. Looks pretty cool. It track the distance, speed and google mapping on the route covered. It works really great. Only problem is how best to carry the iPhone while running. Great apps though. I like it. SCREENMEDIA SPRINTGPS - SHARING

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Runners sometimes jog, but joggers never run.

Did 10km in 59:45 minutes in the gym

Was driving to Upper Pierce Reservoir after office hour to join the hot-runners for the Tuesday weekly run. Along the way, there was light rain and drizzling. Heard from radio there was a fallen tree along Yio Chu Kang road. So decided to go to SCC gym instead to avoid the rain and traffic jam.

Did 10km in 59:45 minutes. Very happy with the result as I have not been running more than 7km for quite some time. Need to start building up stamina to 15km and then 21km soon.

Found out that 5 of the hot-runners went ahead and run in UPR despite the rain. All of us are die-hard runners!!

Petrol - June 2010 $273.88

Petrol - June 2010 $273.88

Recent record numbers of Hot-Runners today

Went to join the hot-runners for a run today at Upper Pierce Reservoir (UPR). Very good turnout today with 15 hot-runners !!
Had a good job running with old friends and catching up with the. Definitely a bunch of jovial and serious runners.

A bunch of wonderful people.

Three ladies turn-up. Two of them are regular full marathoners! And the 3rd lady will attempt her first full marathon this Dec.

U-Kiss - Man Man Ha Ni ( 만만하니 )

I like this song recommended by my k-pop craze daughter.

http://www.youtube.com/watch?v=qD-ic3hcIEY&feature=player_embedded#!

Quote -> Money

"'Money can't buy happiness' is what you tell the poor to keep them from rioting." ~ Gabrielle Solis

Ran for 30 minutes at SSC gym

Did 5.13km in 30 minutes in the gym. Gradually increasing the speed from 10km/h to 11km/h and then to 12 km/h.

Ducks Quack - Eagles Soar

Ducks Quack - Eagles Soar

This puts "life, living, and leading" in a whole new light--"

No one can make you serve customers well....that's because great service is a choice.

Harvey Mackay, tells a wonderful story about a cab driver that proved this point.  He was waiting in line for a ride at the airport. When a cab pulled up, the first thing Harvey noticed was that the taxi was polished to a bright shine. Smartly dressed in a white shirt, black tie, and freshly pressed black slacks, the cab driver jumped out and rounded the car to open the back passenger door for Harvey. 

He handed my friend a laminated card and said: 'I'm Wally, your driver. While I'm loading your bags in the trunk I'd like you to read my mission statement.' 

Taken aback, Harvey read the card. It said: Wally's Mission Statement: To get my customers to their destination in the quickest, safest and cheapest way possible in a friendly environment....This blew Harvey away. Especially when he noticed that the inside of the cab matched the outside. Spotlessly clean!

As he slid behind the wheel, Wally said, 'Would you like a cup of coffee? I have a thermos of regular and one of decaf.'  My friend said jokingly, 'No, I'd prefer a soft drink.' Wally smiled and said, 'No problem. I have a cooler up front with regular and Diet Coke, water and orange juice..' Almost stuttering, Harvey said, 'I'll take a Diet Coke.' 

Handing him his drink, Wally said, 'If you'd like something to read, I have The Wall Street Journal, Time, Sports Illustrated and USA  Today..' 

As they were pulling away, Wally handed my friend another laminated card, 'These are the stations I get and the music they play, if you'd like to listen to the radio.'  And as if that weren't enough, Wally told Harvey that he had the air conditioning on and asked if the temperature was comfortable for him. Then he advised Harvey of the best route to his destination for that time of day. He also let him know that he'd be happy to chat and tell him about some of the sights or, if Harvey preferred, to leave him with his own thoughts... 

'Tell me, Wally,' my amazed friend asked the driver, 'have you always served customers like this?' 

Wally smiled into the rear view mirror. 'No, not always.  In fact, it's only been in the last two years. My first five years driving, I spent most of my time complaining like all the rest of the cabbies do.  Then I heard the personal growth guru, Wayne Dyer, on the radio one day. 

He had just written a book called You'll See It When You Believe It. Dyer said that if you get up in the morning expecting to have a bad day, you'll rarely disappoint yourself.. He said, 'Stop complaining!  Differentiate yourself from your competition. Don't be a duck. Be an eagle. Ducks quack and complain. Eagles soar above the crowd.' 

'That hit me right between the eyes,' said Wally. 'Dyer was really talking about me. I was always quacking and complaining, so I decided to change my attitude and become an eagle. I looked around at the other cabs and their drivers.  The cabs were dirty, the drivers were unfriendly, and the customers were unhappy. So I decided to make some changes.  I put in a few at a time. When my customers responded well, I did more.' 

'I take it that has paid off for you,' Harvey said. 

'It sure has,' Wally replied. 'My first year as an eagle, I doubled my income from the previous year. This year I'll probably quadruple it. You were lucky to get me today.  I don't sit at cabstands anymore. My customers call me for appointments on my cell phone or leave a message on my answering machine. If I can't pick them up myself, I get a reliable cabbie friend to do it and I take a piece of the action. 

Wally was phenomenal. He was running a limo service out of a Yellow Cab. I've probably told that story to more than fifty cab drivers over the years, and only two took the idea and ran with it. Whenever I go to their cities, I give them a call.  The rest of the drivers quacked like ducks and told me all the reasons they couldn't do any of what I was suggesting. 

Wally the Cab Driver made a different choice. He decided to stop quacking like ducks and start soaring like eagles.  How about us?  Smile, and the whole world smiles with you.... The ball is in our hands!  A man reaps what he sows. Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up... let us do good to all people. 

"Life isn't about waiting for the storm to pass.

It's about learning to dance in the rain."

Have a sparkling day

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Dinner with old friends

Tue 29-Jun. Went for dinner together with Hong, Cheang and Kuan. Have not meet them for close to 6 months. Went to PIERSIDE restaurant at One Fullerton. Cost about $240. Main course price is reasonable around $30 each. But drinks and deserts are expensive. Food are excellent.
Have a good time catching up with them.

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想維持現狀的想法是採取(守)的態度, 

終究會演變成消極的態度, 

而失去以前所擁有的積極及前進的動力, 

不要滿足於現在的自己, 

成功有時只需要一點點野心. 

Tom Hsiao

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"Be kind whenever possible. It is always possible." The Dalai Lama

Quote - Confidence

Self-confidence of the warrior is not the self-confidence of the average man. Average man seeks certainty in eyes of the onlooker and calls that self-confidence. - Carlos Castaneda

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What you are afraid to do is a clear indicator of the next thing you need to do.