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Predicting rain doesn't count, building an ark does...

Went to run with follow hot-runners after work

6 hotrunners braved the drizzle which stopped soon just as the run started. Met another 2 in UPR.

Poh introduced Afredo, a colleague, to the group. We extend a warm welcome to Alfredo and hope he like jogging. Alfredo did 6.5km at about 10km/hr. He was more than ready to run. Alfredo is from the Philippines and have worked in Singapore for 7 years. He is with Motorola for 6 months already.

Bobby has stopped running for a while to attend to his evening courses. He was also looking forward to the run. He is certainly picking up the paces and will run more frequently to enjoy the events which he planned for. He did 6.5km along with all of us. Didn't see any monkeys this time.

Gan, after being back from Lonon not too long ago, was looking forward to the UPR run. In his busy travel schedule, he was just as committed chalking up some kilometres in the gym. Gan came back looking comfortable (not laboured). He is in good form/shape.

Bokz was traveling so I hosted this run. The slopes seems longer than I last visited. Darn, walked twice when nearing the Apex of those formidable slopes on the way back. Those slopes is becoming a love-hate relationship for me. I like it because it is formidable.

Guan Hong was all smiley before, during and after the run. The rest shared his mood and were evident as the group chatted after the race with cups of H2O in our hands. We felt happy and satisfied.

Some of the Tibits worth noting; MJ did 4:30 hours for his inaugural Sundown. Within 4 days, he have committed himself for another full Marathon by signing up the Standchart event on 5 Dec. Wondered if any of his race plans included his newly acquired strange, avant gade toes-shoes.
Talking about that,: Standchart Marathon 42km fulled booked by end of early bird 4 Jun, 21km was full on 7 Jun, take up rate is fast. Sundown, Standchart registration period are pre-maturely terminated due to strong early bookings. If you still want to take part, quickly go for it (10km).

Gan also drop me a note on the North Face 100km run is open for registration. CS Chan has done it twice hence you should ask him on his experience if you are interested. Have to find a buddy to sign up in pairs.

Bokz is coordinating a heart warming activity to help disadvantaged persons under the AWWA welfare organisation. Already 5 lady hotrunners have signed up to host 10 beneficiaries and 2 assistants. 10 more volunteers needed for the preparation training at East Coast leading to the race. 2 of the beneficiaries are on wheel chairs.

Posted by HT Ng on Hot-Runners blog site.

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你赢, 我赢, 他赢, 大家赢方能赢天下!

6km run in hotel gym

Reached Kunshan Swissotel Hotel at about 3:30pm. Clear all critical emails. MSN chat and SMS on several office related matters. At 5:30pm went to the hotel gym at 3rd floor to workout.

On the treadmill machine setting :-

1st km started at 9km/hr and increased to 10km/hr

2nd to 4.5 km set at 11km/hr

then 200m at 11.5km/hr and 300m at 12.0km/hr

6th km at 12.5km/hr

But the data captured on my Garmin monitoring watch showed totally different numbers.

From my Garmin monitoring watch :-

Ran for about 6.25km in 36:32 minutes i.e. at an  average speed of 10.3km/hr or 5:48 minutes per km.

1st km in 6:09min or 9.8km/hr

2nd km in 5:47min or 10.3km/hr 

3rd km in 5:54min or 10.2km/hr

4th km in 5:58min or 10.1km/hr

5th km in 5:48min or 10.4km/hr

6th km in 5:11min or 11.6km/hr

0.25km in 1:44min or 8.6km/hr

- end -

Quote

"Hatred does not cease by hatred, but only by love; this is the
eternal rule." - Buddha

Did 7.58km in 45:37 minutes

Went to run from Neram Crescent park and along Yio Chu Kang passing by Motorola until the MRT track, touched the big round pillar supporting the MRT track and back to Neram Crescent park. Covered a total distance of 7.58km in 45.37 minutes including traffic light stoppages. That's a speed of 10.0km/hr or a pace of 6.0 minutes/km. Tiring but very happy with this run.

Told myself have to cross 20% more distance than what I have did the last run. Will continue to increase distance by 15% to 20% each run or for each week in preparation for Sept-10 21km Marina Bay SAFRA run and Dec-10 42km Standard Chartered 42km marathon event. Today's 7.58km run was tiring. Normally I was able to run 10km or for 1 hour at any time fairly easily and comfortably. So, will like to get back in shape again.

After a short cool down period, went for a short speed dash of about 300m in the park. It's important to be able to continue to run at fast speed eventhough when you are tired. This will help towards the last few hundred meters at the end of any running events.

Planning to do 1 or 2 weekday short runs and 1 weekend long run (20km) each week from now until Dec's marathon event.

Hopefully will feel more comfortable and confident to start participating in marathon runs in other cities next year.... if work and personal schedule permits. Maybe start with neighbouring countries/cities first.

Since I bought this Garmin Forerunner 50 speed, distance and heart-rate monitoring watch and first time running with it at 5pm 25-Oct-2008 until now 15-May-2010 (~ 20 months) I have ran a distance of not less than 1,058km with it. It has enable me to know myself better in terms of running distance, speed and heart-rate. Total time spent on actual running alone is about 178 hours and burnt 72,101 calories. Most of all, it makes me damn healthy and cheerful as a person.

Did a 5.6km in the gym

Was not too happy with my physical state after last Thursday 5.6km JP Morgan event. Was totally exhausted and nearly breathless at the end of the run.

Decided to get back into my normal running routine of at least 2 to 3 runs per week to stay fit and healthy. To keep the motivation going, have signed up last week for the SAFRA 21km Marina Bay Run 12-Sep-2010. That will motivate me to continue with my regular running routines.

Went to SCC gym to run on the treadmill. Completed 5.6km in about 32:xx minutes about the same time during my JP Morgan run last Thursday.

Started slow on the treadmill at 9km/hr. Then gradually increased it to 9.5, 10.0, 10.5 then to 11.0km. For the final 1km, was running at a constant speed of 12.0km/hr. Did not feel tired after the run and was happy with it.

Did not bring my Garmin monitoring watch with me today, so no data recorded.

After the run , went for a slow swim for about 20 minutes.

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Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character; Watch your character; it becomes your destiny.

JP Morgan 5.6km Corporate Challenge

Fielded a team of 4 VFI-Runners to this JP Morgan 5.6km Corporate Challenge event. A total of 11,753 participants from 369 companies participated.

Total male runners = 5,713

VIF-RUNNERS RESULT

NAME TIME POSITION

KwongYeong 27:40 0352 (wow !!!) Team captain

Joe Tan 31:45 1046

HC Gan 32:13 1156

EngJoo 32:52 1307

As the distance is only 5.6km, the runners tend to ran fast and wanting to complete in shortest time possible. So this is quite a different kind of run as compare to half or full marathon which focuses more on endurance. This 5.6km event is focus on speed and some degree of endurance as well.

I was close to breathless after crossing the finishing line. My pace/speed was 5:45min/km or 10.43km/hr.

EJ & Joe

HC & KY

Overall, the team was quite happy with their results. Looking forward to send more teams next year from VFI-Runners and hopefully from Hot-Runners group as well.

http://www.jpmorganchasecc.com/events.php?city_id=2&page=events050610

http://www.jpmorganchasecc.com/results.php?city_id=2&type=topmale&year=2010

http://register.jpmorganchasecc.com/chasecc/results/quickfind.tcl?sub_event_id=96935&series_year=2010&tname=verifone&fname=&lname=

Have not been running for about 3 weeks.

Have not been running for about 3 weeks and the JP Morgan running event is just around the corner 3 days from now. Getting concern that the body may no longer in healthy state to do the 5.6km run in reasonable time.

Definitely have to have at least 1 or 2 training run before this 5.6km event. So decided to go ahead and run for about 25 minutes around the neighbourhood even though it is already late in the evening at around 10pm. This will help start to tune up the body in preparation of the coming race.

The foot pod run out of battery. So only the Heart Rate vs the Time are capture in my Garmin monitoring watch.

Cadenza XII by RGS Symphonic Band

In Victoria Concert Hall now enjoying the RGS symphonic band
performance with my wife. The band is pretty good. Quite impressed by
them, such young age but great music.

Quote

To be idle is a short road to death and to be diligent is a way of
life; foolish people are idle, wise people are diligent. - Buddha
W.rgds,
HC Gan

Run for 28 minutes

Went to run for 28 minutes. Foot-pod run out of battery so not able to monitor distance and speed. So, only heart rate vs time data are captured.

10km run at East Coast Park with VFI Runners

HC went to East Coast after work with 3 colleagues for a run. All are 'new' runners. Carol and Micky longest distance covered before is about 7.5km and WeiKeong about 8.5km.

All of them decided to do their first full 10km run today. They started from B1 carpark and run towards the hawker center and then back to B1 carpark.

HC & Micky running together and covered 10.38km in 1:04hr i.e. an average speed of 9.7km/hr. They started slow for first 3km at about 9.5km/hr. And gradually increase their speed along the way. For the final 3km they were running at 10km/hr speed.

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"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." - Steve Prefontaine

9.5km run

City Run With Colleagues

Five of us went for a city run after work... AhKeong, KwongYong, HC, Carol & Mickey. Could have been six but Rachel not able to make it as she was still busy at work.
It was raining earlier so the weather is pretty cooling today and good for running.

My Garmin monitoring watch shown that I completed 9km (assumed 10% calibration error, actual distance covered is about 8km) in 1:05 hour. It was quite a comfortable run. Was surprised that both Carol and Mickey have pretty good stamina and they completed the same distance with ease. Mickey was exceptionally fast, even at the end of the run. Had a good time and enjoyed running with them.

Running route :- start from RCL Centre along Tg. Pagar Rd towards Shenton Way then to One Fullerton. Run along the riverside through Boat Quay and to Clarke Quay. Then u-turn back.




Photos before the run.











Photos half way through run. Marina Sands Casino at the background.









Photos after the run... still looking good and alert.

99th Run with Hot-Runners at UPR

Today marked the 99th time that the Hot-Runners group have run together since we first started in July-2008.

Was glad to run with the hot-runners again after a fairly long break.

Did 5.78km in 35 minutes i.e. at an average 9.9km/hr. Did a high speed dash at the final 500m, racing with BokHui.


More photos and blog at Hot-Runners blog site.

Run 5km around neighbourhood

Was busy and have not been running for quite sometime. Decided to go ahead and run in the morning at around 8am.

Did a short run around neighbourhood for 5km in 30:31 minutes i.e. an average speed of 9.9km/hr.

Was very glad to start running again. Did a high speed dash at the final 500m.Have been thinking about May-2010 JP Morgan 5.6km group event. Must be able to run much faster since it is only a short 5.6km. Will be great if can complete it in less than 30 minutes.

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A man has no future if he does not read books, nor does a nation. -
Wen JiaBao

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"忍字上面一把刀，为人不忍祸自招，能忍得住片时刀，过后方知忍为高"。