Thursday, December 30, 2010

Quotes

Nothing is impossible for a willing heart.
心之所愿, 无所不成

Confidence in yourself is the first step on the road to success.
自信是迈向成功的第一步

Never bend your head, hold it high, look the world straight in the eye.
绝不垂头丧气,要仰首,以眼直视世界

It's not advisable to pursue success blindly. Happiness comes with contentment.
一味追求成功是不足取的,知足才能常乐

Every cloud has a silver lining.
黑暗中总有一线光明

True happiness is priceless and cannot be purchased.
真正的财富是快乐,这是无法用任何金钱买得到的


It is more blessed to give than to receive.
施比受更为有福

Success usually comes to those who are too busy to be looking for it.
成功常拜访勤奋忙碌而忘记追求成功之人

He who knows others is learned; he who knows himself is wise.
知人者智;知己者明

A single moment of understanding can flood a whole life with meaning.
一生的成功取决于瞬间的智慧

The heart of a fool is in his mouth, but the mouth of the wise man is in his heart.
愚人之心在其口,智者之口在其心

Grow into your ideals so that life cannot rob you of them.
与你的理想共同成长,如此生活才不会剥夺你的理想

Quote

"Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny."
Author Unknown

Quote

"不管别人做的对不对, 我要做对。不管别人做的好不好,我要做好。"。。。

Sunday, December 19, 2010

What's a company?

What's a company? - David Packard

Tuesday, December 14, 2010

Quote

> "We are here to add what we can to life, not to get what we can from life."
> -William Osler

SPRINTGPS - New Activity

http://bit.ly/fwmR2J

Thursday, December 9, 2010

Quote

"Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius and a lot of courage, to move in the opposite direction." - Albert Einstein

Quote

There are two things to aim at in life: first, to get what you want; and after that, to enjoy it. Only the wisest of mankind achieve the second.

Wednesday, December 8, 2010

SPRINTGPS - New Activity

Sprint GPS by Screenmedia mobile

SprintGPS & Pedometer Pro Fitness Tracking

hcgan2288@gmail.com has shared an activity with you via the Screenmedia.mobi website, from SprintGPS/Pedometer Pro.

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/fyF8xk

SprintGPS Fitness Tracking & Pedometer Pro are iPhone Apps that uses the phone technology to track outdoor & indoor fitness activities. It logs distance, time, splits, maps, routes and photos that can then be shared to the Screenmedia.mobi website. This automated message allows you to link to an activity on the website that the person above has completed.

Kind Regards,

The Screenmedia.mobi Team

 

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screenmedia.mobi © 2010

Sunday, December 5, 2010

Tuesday, November 30, 2010

SPRINTGPS - New Activity

Sprint GPS by Screenmedia mobile

SprintGPS & Pedometer Pro Fitness Tracking

hcgan2288@gmail.com has shared an activity with you via the Screenmedia.mobi website, from SprintGPS/Pedometer Pro.

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/fVf6Ah

SprintGPS Fitness Tracking & Pedometer Pro are iPhone Apps that uses the phone technology to track outdoor & indoor fitness activities. It logs distance, time, splits, maps, routes and photos that can then be shared to the Screenmedia.mobi website. This automated message allows you to link to an activity on the website that the person above has completed.

Kind Regards,

The Screenmedia.mobi Team

 

follow us on twitter

Follow us on Twitter

Follow us on Facebook

Follow us on Facebook

Download the app

screenmedia.mobi © 2010

SPRINTGPS - New Activity

Sprint GPS by Screenmedia mobile

SprintGPS & Pedometer Pro Fitness Tracking

hcgan2288@gmail.com has shared an activity with you via the Screenmedia.mobi website, from SprintGPS/Pedometer Pro.

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/fVf6Ah

SprintGPS Fitness Tracking & Pedometer Pro are iPhone Apps that uses the phone technology to track outdoor & indoor fitness activities. It logs distance, time, splits, maps, routes and photos that can then be shared to the Screenmedia.mobi website. This automated message allows you to link to an activity on the website that the person above has completed.

Kind Regards,

The Screenmedia.mobi Team

 

follow us on twitter

Follow us on Twitter

Follow us on Facebook

Follow us on Facebook

Download the app

screenmedia.mobi © 2010

SPRINTGPS - New Activity

Sprint GPS by Screenmedia mobile

SprintGPS & Pedometer Pro Fitness Tracking

hcgan2288@gmail.com has shared an activity with you via the Screenmedia.mobi website, from SprintGPS/Pedometer Pro.

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/fVf6Ah

SprintGPS Fitness Tracking & Pedometer Pro are iPhone Apps that uses the phone technology to track outdoor & indoor fitness activities. It logs distance, time, splits, maps, routes and photos that can then be shared to the Screenmedia.mobi website. This automated message allows you to link to an activity on the website that the person above has completed.

Kind Regards,

The Screenmedia.mobi Team

 

follow us on twitter

Follow us on Twitter

Follow us on Facebook

Follow us on Facebook

Download the app

screenmedia.mobi © 2010

Thursday, November 18, 2010

8km on Thu 18-Nov in India

Did 8km in slightly more than 49 minutes on the treadmill in Chennai Raddison Hotel gym.

Tuesday, November 16, 2010

7km on Tue 16-Nov in India

Did 7km in slightly less than 42 minutes on treadmill in Mumbai Grand Hyatt hotel gym. Need to clock the milage in preparation for the 5-Dec half marathon event.

Sunday, November 7, 2010

Did 5km run on threadmill in 29:05 minutes

Did 5km run on threadmill in 29:05minutes in the SCC gym.
A bit tiring as I have not been running since last Sunday.

Dec marathon event is less than a month away. Need to increase distance run per week.

Sunday, October 17, 2010

Quote - Good chefs

All chefs should possess the love of - Eating. Drinking. And feeding.

Quote - Success

What's your definition of a successful life?
"To be able to do what you want, when you want, and in the course of it, make the people around you happy." Willin Low

Quote - Success

"Success is about making the lives of others better." Willin Low

Thursday, October 14, 2010

Quote

"Change before we are forced to change." - Jack Welch

Sunday, October 10, 2010

Did 5km run on threadmill in 29:05 minutes

Did 5km run on threadmill in 29:05 minutes in SCC gym.

Wife was working out on the cross-trainer machine for 45 minutes. Glad that she started to exercise on a weekly basis.

Friday, October 8, 2010

Quote

Vision is the art of seeing things invisible.

Wednesday, October 6, 2010

Did 6.76km in 37:52 minutes in UPR

Had a good run yesterday for 6.76km in 37:52 minutes in UPR. An average speed of 10.7km/hr (which is > 10km/hr).

http://sprintgps.screenmedia.mobi/remote/publicactivityview.htm?uuid=FFC8166B-F76C-46CE-B266-C2CDC7B69674

 

19 hot-runners turned up for the run today... a recent new record!!

Friday, September 24, 2010

Inspiring : 120 Pound journey.....

Wow.... this video is truly inspiring. It's awesome.
With a simple determination to run..... see what running can bring to you in less than 2 years.
Amazing, inspiring, awesome, OMG.

Saturday, September 11, 2010

Nice dinner at RedDot Brewhouse

Went to dinner with Mr. & Mrs. Kuan and Hong on Friday 10-Sep-10. Had a great time there. The atmosphere and environment were great and food was good. Price reasonable. Average about $50 each with fresh self-brewed beer, shared appetizers, main course and tea/coffee. Ample free carparks.
RedDot Brewhouse Pte. Ltd.
25 Dempsey Road, Singapore 249670.
Tel : 6475 0500

Open Mon-Thu,Sun 12pm-12am; Fri-Sat 12pm-2am

We started at 7:30pm and stayed until 11:45pm. Played 1 Bingo game. Have live musical band.

.

Tuesday, September 7, 2010

Did 6.5km in 38:40 minutes with 12 others AMK Hot-runners


went to run with 12 others AMK hot-runners along Upper Pierce Reservoir this evening. Did 6.5km in 38:40 minutes, an average speed of 10.1km/hr. At least 8 of us will be joining the SAFRA Annual-Half-Marathon event at Marina Bay this Sunday.

 

Route on map thru SprintGPS on iPhone.

Sunday, September 5, 2010

Did 13km in 1:21hr on treadmill


Did 13km in 1:21hr on the treadmill in SCC gym. First 10km in 63 minutes and next 3km in 18 minutes. Still feeling strong and can go further but need to wash up and go home for dinner with family.

 

Still turn on the SprintGPS software on the iPhone to track the time and event. Since it is on the treadmill, the GPS will not measure any distance. So the result is random on the map within a small area.

 

Looking forward to run with friends in this Sunday 21km SAFRA AHM event.

Friday, September 3, 2010

iPhone4 carrying arm-band

Saw this in Hong Kong International Airport. Likes it and was thinking of buying it. But a bit expensive at HK$249. Looks like good quality built and most likely will buy it if cannot find cheaper one of similar good quality.

Tuesday, August 31, 2010

Did 10.3km in 1:05:53hr around Seletar housing area

Wanted to join Hot-Runners at UPR for the Tuesday weekly run today but was not able to make it on time. Went ahead and run alone instead around Seletar housing estate.

Target to do 10km or 1hr run. Ended up meeting both target. Complete 10.3km run in 1:05:53hr, an average speed of 9.38km/hr. Was covering all the small roads to ensure sufficient distance coverage. Was running at moderate speed trying to cover long distance. Surprising felt very tired today, could be due to lack of sleep or not drinking enough water today. Lower back and legs felt tired. But was glad to complete the 10km and 1hr target.

Was recording the run info using SprintGPS on my iPhone. Wonderful software. I set it to announce Running Speed and Distance Covered every minute. Pretty cool. After the run, the full detail including map was automatically uploaded to the SpringGPS website. Really cool. This software can be downloaded from the App store for US$2.99 (the free version can record 3 runs).


Wednesday, August 25, 2010

Quote

"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

- Mark Twain

Thursday, August 19, 2010

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.

Tuesday, August 17, 2010

Quote

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.

Sunday, August 15, 2010

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

Saturday, August 14, 2010

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



Tuesday, August 10, 2010

Quote

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

Tuesday, August 3, 2010

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

Tuesday, July 27, 2010

Did 6.4km 27-Jul in UPR


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

Monday, July 26, 2010

Quote

Runners sometimes jog, but joggers never run.

Tuesday, July 20, 2010

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!!

Wednesday, July 14, 2010

Tuesday, July 13, 2010

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.

Saturday, July 10, 2010

Quote -> Money

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

Sunday, July 4, 2010

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.

Wednesday, June 30, 2010

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

+++++++++++++++++++++++++++++++++++++++++++++++++

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.

Monday, June 28, 2010

Quote

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

Sunday, June 27, 2010

Quote

"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

Friday, June 25, 2010

Quote

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

Sunday, June 13, 2010

7.34km run around neigbourhood

Run at 6:29pm today around the neighbourhood for 7.34km in 46:09
minutes. Average speed of 9.5km/hr or 6:18 minutes per km.
Quite a manageable run and at easy pace.
W.rgds,
HC Gan

Quote

Stay Healthy. Stay Happy. Be Successful in the things we choose to do.  --- hc gan

Thursday, June 10, 2010

Quote

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

Tuesday, June 8, 2010

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.

Friday, May 28, 2010

Quote

你赢, 我赢, 他赢, 大家赢方能赢天下!

Monday, May 24, 2010

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 -

Sunday, May 16, 2010

Quote

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

Saturday, May 15, 2010

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.

Monday, May 10, 2010

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.

Sunday, May 9, 2010

Quote


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.

Thursday, May 6, 2010

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=