POSE METHOD(R) OF RUNNING

To : Hot-Runners

For those runners who are looking for a running method that will reduce impact on knees.

Hot-Runners group encourage its runners to use Pose method of running to prevent or minimize knees related problems.

The Pose Method of running was developed by Dr.Nicholas Romanov, a world class running coach. It is used by the members of the National Teams of 4 countries: USA, Great Britain, Mexico and Russia.

 

POSE METHOD® OF RUNNING

 

Reduce impact on knees by 50% (Scientifically proven)

 

http://www.posetech.com/pose_method/pose-method-of-running-technique.html

 

Run for Health, Run for Fun, Run for Life.

STANDARD CHARTERED MARATHON 4-DEC-2011

SUCCESS !! WE DID IT !!!

Run for Health, Run for Fun, Run for Life.

Listed below are our Hot-Runners and VFI-Runners ENTHUSIASTS who have completed this Marathon event that they have set out to do..... Cheers CONGRATS !!

Total 65,000 participants this year, a new record for Singapore Standard Chartered Marathon.

42KM FULL MARATHON RESULTS

CATHERINE NEW  4h:40m:46s

Catherine was just amazing. With 4h:40m she out-run all our regular male marathoners!  Well done, Cat. We are all so proud of you. Using Qi Gong technique or what? Isn't she gorgeous?

Lim Lid Jlen   4h:38m:54s

Lid Jlen (HC’s nephew) came in with fairly good timing of 4h:38m for his 2^nd marathon.

EDWIN GOH      4h:50m:55s

Tim, CS & Edwin as usual are among the early finishers.

JOE TAN        5h:08m:54s (VFI)

Joe at 5h:08m was the fastest among the VFI-Runners.

JANTO          5h:12m:01s

Good poise, Janto!

TAY Beng Hwee  5h:44m:14s

Glad to see Beng Hwee. Always see him at this event every year.

HC GAN                 5h:43m:19s (VFI)

Our cheer leader. Both legs cramped at 30km mark. But managed to complete full 42km.

ONG BOK HUI    5h:53m:12s

Boz our happy-go-lucky guy. Very nice chap.

Hwee Chwee     5h:53m:12s

Our sweet-heart and regular Hot-Runner.

Aik Kai        5h:53m:12s

3 buddies HweeChwee, Bok and Aik Kai hold hands and crossed the finishing line together.

EJ YAP         7h:15m:56s (VFI)

Legs cramped early at 20km mark. Had a hard time but with strong determination completed the full 42km. Respect, respect. Congrats on your 1st marathon.

21KM HALF MARATHON RESULTS

Aik Lan   3h:42m:07s

Our pretty lady slow and steady... completed her 1st half marahton. CONGRATS!

YOAV ELGRICHI 2h:05m:53s (VFI)

Imported talent from Israel. FAST. From VFI-Runners.

10KM EVENT RESULTS

LEE KWONG YEONG 0h:54m:48s (VFI)

Sub-hour 10km runner! Congrats! VFI-Runners captain.

CK LEE 1h:00m:43s (VFI)

Very FAST. Congrats!

NG WEE CHONG 1h:02m:32s (VFI)

LI TZE JIUN 1h:10m:00s (VFI)

JENNIFER NG 1h:13m:21s (VFI)

LIM KUI FANG 1h:17m:29s (VFI)

Evon Tan 1h:20m:28s (VFI)

VFI-Runners fielded 3 full marathoners -> HC, Joe and EJ.

Edwin through “MSI” company sponsored 20 runners for this event. Their Adidas running t-shirt are dark red with blue logo.

HC and the sales GM through “PAY” company co-sponsored 53 runners for this marathon event. Their Mizuno running t-shirt are orange with lime green strips. Of these 3 run full marathon, 1 run half marathon and the rest run 10km. Slogan is “Work hard but stay healthy”.

KY, CK and WC are the early finishers among the 10km event  VFI-Runners.

Tze, Jennifer and Kui Fang did very well among the ladies 10km event  VFI-Runners. WELL DONE !! Most of them are 1^st time participants.

FULL RESULTS (not all are recorded here)

Stan Chart 4-Dec-2011

42KM RESULTS (NET TIME)

TIM TEO                  4h:19m:16s

Lim Lid Jlen             4h:38m:54s

CATHERINE NEW  4h:40m:46s

CS CHAN                4h:46m:03s

EDWIN GOH           4h:50m:55s

JOE TAN                 5h:08m:54s (VFI)

JANTO                   5h:12m:01s

HC GAN                 5h:43m:19s (VFI)

TAY Beng Hwee  5h:44m:14s
ONG BOK HUI        5h:53m:12s

Hwee Chwee          5h:53m:12s

Aik Kai                     5h:53m:12s

EJ YAP                    7h:15m:56s (VFI)

21KM RESULTS (NET TIME)

YOAV ELGRICHI 2h:05m:53s (VFI)

Aik Lan            3h:42m:07s

10KM RESULTS (NET TIME)

Lee Kwong Yeong   0h:54m:48s (VFI)

Lee Chee Kiong     1h:00m:43s (VFI)

NG WEE CHONG 1h:02m:32s (VFI)

LOY KWEE YONG 1h:05m:53s (VFI)

DU CHIH-MING      1h:08m:33s (VFI)

CHOO KIM ENG         1h:09m:40s (VFI)

LI TZE JIUN             1h:10m:00s (VFI)

WONG WEI KEONG 1h:11m:11s (VFI)

JENNIFER NG        1h:13m:21s (VFI)

LIM KUI FANG        1h:17m:29s (VFI)

SHENICE LIEW      1h:18m:28s (VFI)

IMRAN JAMALUDIN   1h:19m:11s (VFI)

Evon Tan                 1h:20m:28s (VFI)

CYNTHIA CALISTA 1h:23m:18s (VFI)

JOANNE SING       1h:23m:38s (VFI)

PRISCILLA CHAN 1h:23m:39s (VFI)

THANDAR MYO     1h:27m:49s (VFI)

BENJAMIN CHUA 1h:35m:33s (VFI)

TERRENCE LIM     1h:36m:25s (VFI)

SOPHIE SUN         1h:38m:13s (VFI)

Ng KahHong           1h:47m:06s (VFI)

KHOW SIANG THYE 1h:47m:06s (VFI)

YOHETHA SARAVANAN 1h:47m:49s (VFI)

TAN CHENG HOON 1h:51m:34s (VFI)

Lynn Wong              2h:00m:54s (VFI)

Cynthia Chan      2h:00m:54s (VFI)

Run for Health, Run for Fun, Run for Life.

Fwd: Started his 1st marathon at age 70

In Today on Sunday newspaper today. This man started his 1st marathon at age 70. Now 79 years old and going for his 15th marathon next Sat 4-Dec.
Motivation to run -> had a heart attack and wanted ti stay healthy.

Quote

Author William Feather once advised, "Beware of the person who can't be bothered by details." There seems to be no shortage of those people lately.

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"CRABBY OLD MAN"

CRABBY OLD MAN When an old man died in the geriatric ward of a nursing home in North Platte , Nebraska , it was believed that he had nothing left of any value. Later, when the nurses were going through his meager possessions, they found this poem. Its quality and content so impressed the staff that copies were made and distributed to every nurse in the hospital. One nurse took her copy to Missouri . The old man's sole bequest to posterity has since appeared in the Christmas edition of the News Magazine of the St. Louis Assoc. for Mental Health. A slide presentation has also been made based on his simple, but eloquent, poem. And this little old man, with nothing left to give to the world, is now the author of this 'anonymous' poem winging across the Internet. Crabby Old Man What do you see nurses? . . . . . What do you see? What are you thinking . . . . . when you're looking at me? A crabby old man . . . . . not very wise, Uncertain of habit . . . . . with faraway eyes? Who dribbles his food . . . . . and makes no reply. When you say in a loud voice . . . . . 'I do wish you'd try!' Who seems not to notice . . . . . the things that you do. And forever is losing . . . . . A sock or shoe? Who, resisting or not . . . . . lets you do as you will, With bathing and feeding . . . . . The long day to fill? Is that what you're thinking? . . . . . Is that what you see? Then open your eyes, nurse . . . . . you're not looking at me. I'll tell you who I am. . . . . . As I sit here so still, As I do at your bidding, . . . . . as I eat at your will. I'm a small child of Ten . . . . . with a father and mother, Brothers and sisters . . . . . who love one another. A young boy of Sixteen . . . . with wings on his feet. Dreaming that soon now . . . . . a lover he'll meet. A groom soon at Twenty . . . . . my heart gives a leap. Remembering, the vows . . . . . that I promised to keep. At Twenty-Five, now . . . . . I have young of my own. Who need me to guide . . . . . And a secure happy home. A man of Thirty . . . . . My young now grown fast, Bound to each other . . . . . With ties that should last. At Forty, my young sons . . . . . have grown and are gone, But my woman's beside me . . . . . to see I don't mourn. At Fifty, once more, babies play 'round my knee, Again, we know children . . . . . My loved one and me. Dark days are upon me . . . . . my wife is now dead. I look at the future . . . . . shudder with dread. For my young are all rearing . . . . . young of their own. And I think of the years . . . . . and the love that I've known. I'm now an old man . . . . . and nature is cruel. 'Tis jest to make old age . . . . . look like a fool. The body, it crumbles . . . . . grace and vigor, depart. There is now a stone . . . . where I once had a heart. But inside this old carcass . . . . . a young guy still dwells, And now and again . . . . . my battered heart swells. I remember the joys . . . . . I remember the pain. And I'm loving and living . . . . . life over again. I think of the years, all too few . . . . . gone too fast. And accept the stark fact . . . . that nothing can last. So open your eyes, people . . . . . open and see. Not a crabby old man . . . Look closer . . . see ME!! Remember this poem when you next meet an older person who you might brush aside without looking at the young soul within. We will all, one day, be there, too !

Quote - Excellence

Excellence is not a skill. It is an attitude. - Ralph Marston

LOVE YOU FOREVER

To love and be loved is the greatest happiness in life.

Quote

"Refuse to be average. Let your heart soar as high as it will." ~ A. W. Tozer 

PAssion Run 25km at East Coast Park

The 25km event was broken down into 3 waves. The 1st wave started at 4:30pm, 2nd wave at 4:40pm and 3rd wave at 4:50pm. Couldn't get a parking space so parked my car along road side along East Coast Service road. Luckily did not get any summon ticket. I believe they allowed that due to this major running event. Wanted to join the 2nd wave but was late so ended up with the 3rd wave.

Did not sleep well the past few nights and body not in top form. Drank a glass of coffee, took an energy bar biscuit and 2 bananas.

One of the lady minister came to flag off the run. In the first few km, I was trying to pace after 2 runners of reasonable speed (about 10kmph). Did fairly well for the first 7km. Did not stop running while drinking  along drinking points. Lost sight of the 2 runners after 9km mark. Did fairly well for the first 10km.

After 10km mark, my body and mind got a bit "lazy" and did several "stop,drink & walk" at drinking points. The deceleration, stop, walk and acceleration took up more energy than usual.

Legs feeling a bit of cramp around 20km bear the knee muscle area. Started to focus on pulling the legs (pose method) instead of pushing the legs. Saw a good runner who was running upright with minimal body swing and at fairly good constant pace. It appeared so effortless for him (that's what I call equilibrium pace, a pace that you can almost continue to run non-stop almost effortlessly). So I paced after him. It helps tremendously... until I stop to drink at one of the water points and lost track of him.

Was quite please that towards the end of the race I was still able to dash at the last 200m easily. Carried along with me 2 GUI power gel but ended up consuming only 1 pack at 13km mark. Overall quite a tiring run. Stop my iPhone distance tracker software only after collecting my medal, finisher t-shirt and drink. My rough estimate is overall I took about 2hr 55 min or less.

Will stop running for whole of next week to let body recover in preparation for the 42km Adidas Sundown marathon event on Sat 28-May-2011. That will be a really tough one as I am not fully prepare or train enough for it this time round. But will attempt to complete it regardless, hopefully below 6 hours (my prior 42km run was 5hr 19min).

My run results and map using the iPhone RunKeeper software.

http://runkeeper.com/user/hcgan/activity/36306263

Gearing Ratio

What Does Gearing Ratio Mean?
A general term describing a financial ratio that compares some form of owner's equity (or capital) to borrowed funds. Gearing is a measure of financial leverage, demonstrating the degree to which a firm's activities are funded by owner's funds versus creditor's funds. 

Also known as the Net Gearing Ratio.

Investopedia explains Gearing Ratio
The higher a company's degree of leverage, the more the company is considered risky. As for most ratios, an acceptable level is determined by its comparison to ratios of companies in the same industry. The best known examples of gearing ratios include the debt-to-equity ratio (total debt / total equity), times interest earned (EBIT / total interest), equity ratio (equity / assets), and debt ratio (total debt / total assets). 

A company with high gearing (high leverage) is more vulnerable to downturns in the business cycle because the company must continue to service its debt regardless of how bad sales are. A greater proportion of equity provides a cushion and is seen as a measure of financial strength.

Quote - "Be a Leader!"

Be a Leader! ... "The challenge of leadership is to be strong, but not rude. Be kind, but not weak. Be bold, but not a bully. Be thoughtful, but not lazy. Be humble, but not timid. Be proud, but not arrogant. Have humour, but without folly." - the late Jim Rohn

Running ---> "Never too old to start and never too old to stop”

Running ---> "Never too old to start and never too old to stop".

     - 77 years old owner of Joo Hing Restaurant.

NICE => Love Story by Taylor Swift

http://www.youtube.com/watch?v=vls5WXTusfU&feature=player_embedded

RunKeeper 10.8km in 1:15hr

Did 10.8km today using both SprintGPS and RunKeeper software on the iPhone. Beginning to like RunKeeper which I think is better than SprintGPS.

Click here to see your new personal record.

Had a good run today. It was right after the rain and was very cooling and easy to run. Need to start building up the distance and stamina in preparation for the 25km PAssion Run and 42km Adidas Sundown events in mid and late May.

Quote - Leadership

"The pessimist complains about the wind.
The optimist expects it to change.
The leader adjust the sails."
- John Maxwell

Quote - Innovation and Learning

Learning and Innovation happen mostly outside the classroom. It is more important to motivate students to learn than to teach them things. One of the ways is to give students fun problems to solve. Then they will be motivated to read up to find answers to the problem. Intrinsic motivation drives individuals to create new things. - Steve Wozniak, Apple co-founder

Quote

曾经，5C老公流行一时。
Car (车子), Condo (公寓), Credit Card (信用卡), Cash (现金) 以及 Career (事业)。

如今，年轻一辈追求的是5B老公。 
5B既是BMW or Benz (宝马或马赛地汽车), Bungalow (独立洋房), Billionaire (亿万富翁), Body (完美身体) 以及 Brain (聪明脑袋)。 
若自认没有5B素质，就不要学人家追求不可能的梦想。 

建议你选5H老公: Honest (诚实), Handsome (英俊), Helpful (乐于助人), Humble (谦虚) 以及 Healthy (健康). 这5大人性特质，在现今社会，越来越难找，非常珍贵，所谓健康就是福，比拥有亿万家财更幸福。 
当然，5H老公，不包括:Hamsap (咸湿) lol..

- Jie Yue

Quote - Don't Stop Believing

Don't Stop Believing.
"Believe in yourself even when people are telling you that your ideas aren't going to make it." - Steve Wozniak, Apple co-founder.

Quote

"The man who uses his brain should govern; the man who uses his strength should be governed." - Confucius

Quote

"The ultimate determinant in war is the man on the scene with a gun... he is in control." - Joseph Wylie, US Navy Rear-Admiral

SPRINTGPS - New Activity

http://bit.ly/fEV6M9

TrainingPeaksGPS - New Activity

http://bit.ly/efgv9G

TrainingPeaksGPS - New Activity

http://bit.ly/fwcz7R

SPRINTGPS - New Activity

http://bit.ly/hi8W4i

Quote : What is success?

"Success is only when people start to admire you, not because of your money, but because of what you have done." - Eddie Chau, CEO Brandtology

Like this site...

Like this site...

http://www.mgid.com/pnews/928834/i/495/pp/2/9/

Quote

"Not everything that counts can be counted, and not everything that can be counted counts." Albert Einstein

Quote

"If you want to do something, you will find a way. If you don't want to do anything, you will find a thousand excuses"           -    Arab saying.

SPRINTGPS - New Activity

http://bit.ly/gNZ7VA

Ran 9km today with my fairly new Virbam barefoot 5-fingers shoes. Big mistake. Have been to eager to increase the distance instead of gradually build up the distance as recommended by experienced friends. Was thinking of doing 10km today. After 8km, felt pain on the left foot. But was stubborn and pushed on for another 1km to a total of 9km. Felt more pain and decided to stop. Should have stop at 8km when the pain was first felt. Have to listen to the body.
Now limping along with my injured left foot. Hope no bone fracture. Likely cartilage or muscle tear. Could be out and down for 2 to 3 weeks. That really sucks.
Did 7km with this barefoot shoes last Monday. Today bumped it up to 9km... a bit too soon and too fast an increase I guessed. Need to let the body adjust to this new barefoot shoe, which has almost zero "shock absorption" protection like normal shoes used to have.

Excellent speech by Steve Jobs in Stanford University

Excellent speech by Steve Jobs in Stanford University.

http://www.youtube.com/watch?v=UF8uR6Z6KLc

Quote

To be world best, we must compete with ourselves. Today, we must be better than yesterday. Tomorrow, we must be better than today.

Quote

To many..... opportunity is NOwhere, when in truth..... opportunity is NOWhere!

Opportunity is often a Question of Vision. It's about whether we can see what others can't ... , and then after that, if we would do what others won't, so that in the future, we can enjoy the life that others can only talk about.

- EH Lim

Quote - Chinese

真心…带来感动，
信心…带来希望，
爱心…带来幸福，
小心…带来安全，
开心…带来快乐，
关心…带来温馨，
放心…带来肯定。

SPRINTGPS - New Activity

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/fFdCM2

My 4th run with the new Vibram 5-finger "barefoot" shoes. 

Quote

"Unless you adjust to changes in the world, the changes would be forced upon you and in a way that doesn't give you time to prepare."

SPRINTGPS - New Activity

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/h8B5Jh

SPRINTGPS - New Activity

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

SPRINTGPS - New Activity

Click on the link below to view this activity on the Screenmedia.mobi website. http://bit.ly/hiQ0zi

Quote

High achievers tend to be two steps ahead of themselves mentally at every turn.

Celebrating Kuan's Birthday at Tung Lok Signature Restaurant in VivoCity

Arranged a dinner to celebrate Kuan's birthday (actual day is 14-Jan) among close friends... with myself, Cheang and Hong with spouses. Originally scheduled for 15-Jan but postponed to 22-Jan due to unforeseen circumstances.

Arranged for 6:30pm as Cheang's family normally take early dinner. I went there at 5pm and window shop around. Was really tired by the time it hits 6:30pm. Cheang and wife were punctual and was there by 6:30pm. Hong sent SMS alert early that he maybe late and arrive around 7:15pm due to carpark full.

But Kuan thought the dinner was at 7:30pm and he finally arrived at 7:45pm!! Cheang, his wife and me were starving.

The food were generally very good. First dish was suppose to be mantis prawn cook in 2 ways but they run out of mantis prawn and substitute it with coral prawns. All of them love it but I felt a bit disappointed as the mantis prawn texture were actually significantly much better.

Another favourite dish of mine is the crispy burnt rice with seafood broil (with generous portion of fresh crab meat), very delicious. Ordered their best signature desert... young coconut with mango sago and ice-cream.

During advance booking for the restaurant I asked the manager to arrange a dinner set of about $50 each for 8 people. The menu came back indicating about $478. I did a mental sum and thought it was about $45 per person (!!!). How wrong I was. Then I ask her to change the desert from
Chilled Purple Taro and Pumpkin Cream topped with ice-cream to Mango sago and pomelo with ice-cream served in young coconut. And the total bill revised to $498 and I did a mental sum and thought it was about $49.80 per person and still within budget before GST. That's really a big mistake on my part.

At the end the bill came in at $605 which is about $75 per person. Quite expansive since the dishes are not of very expensive ingredients (though all the dishes were excellent). Hong, Cheang and myself pick up the bill since we are giving the birthday boy Kuan a treat.

 Overall had a good meal and a good time catching up with each other.

Quote

There is Magic in Thinking Big.

Trying out Vibram bare-foot technology shoes for the 1st time.

 

Finally my 5-fingers barefoot shoes arrived from US hand-carried with the help of my colleagues. Read a lot of recommendation to start with a short distance and gradually increase the milage. 

Went to run with it for the first time on 18-Jan together with fellow hot-runners. MJ was kind enough to guide me along and run beside me. He thought me how to wear it right. Put in the 5 toes first then pull the shoes backward towards the heel. This will provide some space for the toes move when running. 
MJ gave many many feedback along the way. Your body swing to much, your steps too wide far ahead, keep smaller steps, your body moved too much, keep your body low like sitting down, your feet pointing outwards, try move feet straight forward in parallel and close to each other, your cadence too slow, go faster cadence, don't land on the ball of feet only, land on feet and toes together, etc, etc, etc. 
Learnt a lot from him and truly appreciate his feedback and advice. Did 2km and the calfs feel tired and a bit sore. Good as I am now using the right muscles!

Quote

無火不生煙， 無風不起浪.

17 Hot-Runners turned up to run together today !!

Very glad to see that a total of 17 Hot-Runners turned up for the run together today.

I have not been running for almost a month. Just recovered from flu which lasted almost 2 weeks. So took a shorter 5.4km route. Was having difficulty in breathing after about 3km. But was very glad to re-start to join the group again.

The most committed runners are our 3 ladies FULL marathon. Right after the recent Dec-2010 Standard Chartered Full Marathon event, Cat said she will not do another full marathon again. You know what? She just signed up this month for the July-2011 Australia Gold Coast full marathon! This sounds fairly normal for those who have completed their first full marathon.

All together 6 people have signed up for the Australia Gold Coast full marathon. They are Edwin, Bok, Cat, HweeChwee and 2 others (forget their names).

Quite a number came with the distinguish Bright Yellow Hot-Runners group t-shirt.

Can't remember everyone's name. We have Chin, Francis, who1?, Edwin, Margaret, HweeChwee, Cat, who2?, HC, who3?, Mark, who4?, Andy, Jimmy, PakLoon & HT (half body only compliment of a kind hearted lady who took the photo for us and keep whispering handsome men. She forgot mentioned Pretty Women or maybe not of interest to her!).