QUOTE

" It's only with the heart that one can see clearly. What's essential, is invisible to the eye." The little prince

Travelling to US today + ran 10km in Hotel Gym

Took a morning 9:40am SQ flight to US with transit thru Tokyo Narita airport.

While in Narita airport, bought a Phiten necklace (titanium materials embedded) for more than S$50. It is label as X50... suppose to mean the titanium mateials concentration is suppose to be 50x its normal product. Heard from friends who have bought similar Phiten products before and said to be very good. It suppose to help improve blood circulation and improve health.
Tried it for a few days, do not feel any difference..... sigh.

Bought a "neck" comfort pillow as well. Quite useful and prevent neck pain while taking long flight especially in economy class over-night flights.

Arrived US hotel at 5:30pm on the same day.

Ran 10km in the hotel gym early evening for about an hour. Ordered food delivery and had a late dinner. This 10km run will help me sleep well tonight and hopefully prevent jetlag. Felt good.

Time to get a new pair of running shoe

Have clocked in more than 400km on my current pair of shoes bought in July 2008, almost a year old.

Went to Expo for special Adidas sales promotion of up to 70%. The good shoes were all sold out. No Adizero shoes and only one pair of running shoes (about S$62) look fairly decent. Totally disappointed.

Bought 2 pairs of Adidas running socks (Gymtrain Sock3) for $10, if buy one only it will cost $6. Bought an Adidas black color plastic drinking bottle (700ml) also.

Then drove to Link Building at Chang Charn Road (off Leng Kee Rd) which is having sales of up to 80% off for Adidas, Nike and Puma.

Found 3 type of Adizero shoes of which one is blue color (Adizeo Breeze), another is yellow with small amount of black (Adizero Ace) and last one is black wtih small amount of yellow (Adizero Ace). The blue color one is an older model.

Bought the Black color (with a bit of yellow color pair for $106. Original price before discount was $152. Looks like a very good pair of light running shoe. Was a bit worry about the front sole which look a little fragile.

Have been an Adidas fan. All my running gears are pretty much all Adidas... socks, shoes, shorts, t-shirts, etc.

Finished Reading "Outliers" book

Completed reading the book "Outliers" by Malcolm Gladwell. Very interesting book and provide some new insights into "Intelligence", "IQ", etc vs "Long Hour of Practise", etc.

Interesting new ideas and findings. Highly recommended.

TR463 from KL to Singapore 22:25 to 23:25

Took TigerAirway TR463 from KL back to Singapore 22:25 to 23:25. Bought a pair of Adidas running socks (CREW) at the KL LCCT. Cost me RM$15.90.

Arrived airport earlier by 15 minutes. Limo was already there early to pick me and reached home before midnight.

16km run in Jenjarom Malaysia

In Jenjarom Malaysia this week visiting my mom.

Did a 16km run today. Trying to increase weekly runs total distance by about 10% to 20% for each week in preparation for Dec-2009 full marathon event. Trying to do more Long Slow Distance (LSD) runs.

Ran in the village for 12km around the neighborhood.

Ran another 4.5km around the running track in the park in front of my younger brother's house.

Quote

"Those who give have all things. Those who withhold have nothing." - Hindu Proverb

Quote

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." - Margaret Mead

TR454 from Singapore to KL 12:15 to 13:10

Took TigerAirway TR454 from Singapore to KL 12:15 to 13:10 to visit mom.
Bought a 2-way low cost air-ticket.
Cost a total of S$70.00 all-in.

Quote

"Learn to think independently. Be the chess player, not the chess piece."
- Ralph Charell What's your next move?

Run 15km in Seletar Hills residential area

Did a 15km Long Slow Run (LSD). Ran quite leisurely and looking at the surrouneding scenery and houses. Quite a comfortable run. Overall timing I think is around 1:30hr.

The bottom of the feet has a slight stress or pain feeling recently in last week runs. Either due to high speed running down the slope at UPR or due to longer distance runs. Need to be careful and listen to the body closer to avoid any running injury.

Was carrying a small bottle of 100-Plus with me during the run.

Assuming if there is a calibration error on my Garmin watch of 10%, the actual distance should be about 13.5km and time is 1:30hr... which means about 9km/hr average speed.

Quite happy to complete 15km run as planned today. Next to do is to try to clock in 40km per week run in preparation for Dec-09 full marathon event.

Quotes

Though one should conquer a thousand times a thousand men in battle, he who conquers his own self, is the greatest of all conquerors. - Buddha

"Don't look for heroes; be one!" -Tony Robbins

"I have learned over the years that when one's mind is made up, this diminishes fear" - Rosa Parks

Live your life to the fullest

"When you were born, you cried and the world rejoiced.
Live your life so that when you die, the world cries and you rejoice."

Track24 - 6km run

Seven hot-runners turned up today to run together. It's sort of a "breakaway" run for YS Yun and ZiJing whom are moving on to join another new company.

It's one of the better runs that I have had along Track24 (our Thursday route) as most of them are good runners and running at fairly good speed.

BokHui and Edwin were ahead of the pack. YS and ZiJing are the 2nd running pair. HT, HC and KH are in the 3rd group but not too far behind.

KH shared his running experience on the 42km Sundown event. He was not fully prepared for it and recovering from runing injury.
HC's suggested to take a look at YK Loke's training plan for 42km marathon which he found to be quite helpful. Also to try to minimize running injury. Marathon is an endurance sports.... so do not really need to speed, it's ok to run at a slower comfortable speed and able to last thru the whole race.

Thanks to HT for sponsoring the 100-Plus drinks. His wife Janice came to pick him up after the run. She was a marathon runner too.

Overall a very good run today.

(Notice that FOUR of us are using the Garmin heart-rate, speed and distance monitoring device model F50. So far the feedback from the users have been positive).

Started TWITTERing today !!

Setup an account today and started Twittering for the firs time !
Pretty cool.
My twitter address is http://twitter.com/hcgan2288

十句話

第一句
如果我們之間有1000步的距離
你只要跨出第1步
我就會朝你的方向走其餘的999步

第二句
通常願意留下來跟你争吵的人
才是真正愛你的人

第三句
付出真心　才會得到真心
却也可能傷得徹底
保持距離　就能保護自己
却也注定永遠寂寞

第四句
有時候　不是對方不在乎你
而是你把對方看得太重

第五句
朋友就是把你看透了　還能喜歡你的人

第六句
就算是believe　中間也藏了一個lie

第七句
真正的好朋友
並不是在一起就有聊不完的話题
而是在一起　就算不說話
也不會感到尷尬

第八句
没有一百分的另一半
只有五十分的兩個人

第九句
為你的難過而快樂的　是敵人
為你的快樂而快樂的　是朋友
為你的難過而難過的
就是那些　該放進心裡的人

第十句
冷漠　有時候並不是無情
只是一種避免被傷害的工具

(send to me by my niece SeahTing)

My 52nd run together with Hot-Runner group

Six of us turned up to run together today at the UPR of which two of them drove directly and meet us there.

HT was not able to join the run today but shown up to chat with the group.

BokHui putting on his Garmin gadget to track his heart-rate, running speed and distance covered. Cheap and good stuff.


Group picture at UPR carpark before the run.

Those who turned today were ZiJing, GuanHong, CM, BokHui, YS Yip & HC Gan. The range covered varied from 3km to 10km among them.
Sponsered 2 bottles of 100-Plus and ice for the run.

Swam 800m today in about 35 minutes

Have a dinner cum seminar tonight in downtown, so will not be running with the group today.

At 3:15pm, went to SCC and swam 800m in about 35 minutes. Checked my weight, lost about 1kg after the swim compared to prior the swim. That means I sweat away about 1kg of weight during swimming.

After washing up and changed, spent about 15 minutes on the massage chair in the changing room. The feeling was great.

50th Run Together with the Hot-Runners Group

Wow..... time really flies. Today is the 50th time the Hot-Runners group have been running together.

22 people turned up to "celebrate" this run together at the East Coast Park. Saw several new faces today... Carol Lee, Victor (Reias's friend), two other guys (need to find out their name). Most of us took the 10km route while a few took the shorter route and 15km route.

Gathering at the carpark before driving off to East Coast for our 50th run !!




Meeting up with those people who drove separately to East Coast F1 carpark.





Today run is one of the best that I have had. All the runners were jovial, enjoyed the run and company. The weather was great and windy by the seaside.


After the run, many of us went together to have dinner, satay and drinks at the nearby East Coast hawker centre.
The Sundown ladies with Victor and Eric. At the far end are BokHui & Karen.




HC, YS Yip, GuanHong, ZiJing and YS Yun... after a good run can afford to take coconut (high cholesterol?)





Running can really make you "high" like this lime-yellow shirt guy, just look at his face !! Our super-duper HT..... having conference call with USA, eat satay and chit-chat with us all at the same time. With him is JY.

Running can be a very lonely sport or a social fun sport by running in group with nice people. The Hot-Runners group aim to provide a platform for people to enjoy running as a fun sport, to stay healthy and have fun ! I enjoy running with this bunch of great people.

Happy faces after the 50th run together.

Those 22 person are Wil, George, Ivy, Reias, Margaret, Betty, BokHui, Francis, Eric, JY, Edmund, CS, HC, HT, YS Yun, ZiJing, Victor, GuanHong, Karen, YS Yip, Mr.A (blue-shirt) and Mr.B (green-shirt).

Getting ready to leap for joy.... and JUMP ! (a bit blurry as ligthing was dim)

Thanks for the wonderful run to

Vanessa and myself heading back to Singapore

Return from KL to Singapore on TigerAirways. Cost S$30 each all-in.

Thursday, 11 Jun 09 Flight TR 463
ETD Kuala Lumpur LCCT (KUL) at 22:25
ETA Singapore (SIN) at 23:25

Bring Vanessa to visit her grandma

Brought Vanessa to Malaysia to visit her grandma who had a stroke about 3 weeks ago. Mom was very glad to see her.

Took JetStar cost S$92 for both of us.
Flight 3K 685 JetSaver Light
ETD Singapore (SIN) 13:40 PM
ETA Kuala Lumpur (KUL) 14:35 PM