Need to catch up with my training plan for the 6-Dec marathon

Have not been actively training for the past 2 weeks. Two weeks ago was busy with mom's funeral and last week was busy on business trip and trying to catch up with backlog.

Decided to go for a 21km run today but finally ended with 17km due to pain at left ankle.

Completed 17km in 1:40:44hr with average speed of 10.1km/hr. Quite happy with today's run after a long break.

Woke up around 6am. Took a glass of coffee and 6 small Dole bananas. Carry along my fluid belt with 3 bottles (100-plus mixed with water). Total was close to 900ml. Started to run at 6:39am.

Wanted to do 21km along the YCK-AMK route (2x 10.5km). At 10km mark, felt pain at left ankle and muscle-ache at both hamstring on the lower legs. Did not want to get injured as Dec is getting close and need time to train. So continue to monitor while running. At 13km mark, the pain at the ankle still there. So decided to do a u-turn at 13.5km mark. Stop at 14km mark to take a GUI energy gel at one of the bus-stop.

After taking the energy gel, suddenly felt a rush of energy to the legs. Was able to run faster and with ease. Looks like the energy gel does work.

Reached home and clocked in a total of 17km in 1:40:55hr. Heart rate mostly at Zone 3 and Zone 4. Hamstring muscle-ache still there but pain at ankle disappeared. So glad, I guess there is no injury.

Will try to clock in t least 40km per week over in Oct. Then start to tapper down in Nov.

Quote

"Think not only about what you want to achieive,

but also why you want to achieve it."

- Chris Taylor

6.6km run after a 10 days break

Have not been running for the past 10 days due to numerous reasons.

Just came back from business trip in China. Changed up immediately upon reaching home and went for a short run.

Completed 6.6km in 39:09 minutes which is an average speed of 10.1km/hr. Quite happy to be on the run again.

Heart rate in Zone 4 more than I have desire. A bit tiring since I have not been running for the past 10 days.

Quote

"Do something wonderful, people may imitate it." - Albert Schweitzer

Worth watching for drivers

http://www.facebook.com/video/video.php?v=161577254609

Very touching short video...

Very touching short video...

http://www.youtube.com/watch?v=FuedTYO7ZdE&feature=player_embedded

Did a 10km run around the neighbourhood

Have not been running for the past 1 week.

Took a cup of coffee and 2 bananas. Went to run around 9am. Was glad to be able to complete the 10km run in less than 1 hour ( i.e. 59:40 minutes ). While running I just monitor the running speed and the time lapsed, no longer look at the heart rate. But still continue to 'listen' to the body especially the heart and chest area to make sure I am not over-stressed. Today's run was fairly easy with the heart rate at Zone 3 most of the time except nearer to the end when it is in Zone 4. Also did not drink during this 10km run.

Current plan is to do at least two weekday 10km runs (within less than an hour) and a weekend >20km run to prepare for Dec full marathon event.

Came back from Malaysia after mom's funeral was over

Both me and my wife took Tiger Airway flight and reached home close to mid-night.

Before mom has the stroke, she has instructed us that when she pass away she wanted to be cremated and with her ashes to be scatter in the sea. Our family honored her wish and did just that. Cremation was done in Shah Alam on Thursday around noon time. We rented a large boat and sailed out from Port Klang to scatter my mom's ashes in the open sea.

Has been very emotional for myself and my siblings as we are all very closed to our mom and we respect, cherish and love her very much.

Mom passed away on 14-Sep-2009 @ 20:47pm

Mom passed away on Monday 14-Sep-2009 @ 20:47pm at Hospital Kuala Lumpur.

Got a call in early morning around 8am while I was in the office that mom had a 2nd stroke and was rushed to hospital. Was in coma. Decision to be made whether to do an operation on the head or not. Continue to keep in touch with my brothers on the phone while trying to arrange a flight back to visit her. Doctor adviced to monitor her condition for 1 to 2 days first.
Took a 8:45pm flight. On arrival, got the message that mom has passed away at 8:47pm...

Felt so sad. Felt that I could have done more for her. A lot of "IF..." questions keep coming into mind.

Mizuno 16km Run Event

Mizuno 10 miles (16km) run event today started and ended at Nanyang Polytechnic sports complex. All categories started at the same time at 7:30am.

Woke up at 6am. Drank a cup of coffee, ate 1 energy bar biscuit and 2 bananas. Left home around 6:45am toward Nanyang Polytechnic.

The run from the starting line was very slow close to a walking pace from the sports complex until the crowd hits the road. Overall not a very smooth running event as there were several stoppages at traffic light junctions. At certain areas, only allowed to run on the pavement and not on the road.

Met Tim Teo and Yuan ZiJing before run. And saw Yun YowSeng during the run. After the race, meet another hot-runner (forgot his name).

Tim queued right in the first row at the Starting Line before the race started. Me and Zijing have to join the queue at the back and inched ourselves forward until about 50m from the starting line and cannot move forward anymore due to the large crowd ahead.

The weather was quite warm but overall, all of us enjoyed the run today. Drank at every water stations but did not stop. Took a big gulp of liquid and hold the liquid in my mouth and continue to run. While running, continue to breath through the nose and gradually swallow the liquid while running.

FINAL RESULTS for the 16km run.
6118 Teo Tim Men Open 01:18:10.90 (our elite runner)
8268 Gan Hock Chai Men Veteran 01:42:12.57
5335 Yun Yow Seng Men Open 01:52:40.02
5752 Yuan Zijing Men Open 01:57:04.91
8356 Beng Hwee Tay Men Veteran 02:00:47.16

Have a nice bib number of 8268 and quite happy with my run time today, which averages about 10km/hr. But heart rate was in Zone 4 and Zone 5 most of the time which is not very good.

Though the race is 16km but my Garmin monitor watch recorded a total distance of about 17.2km.

Sunday 25km training run

Did 25.48km run this morning with total time of 2:52hr. Consider slow as it included waiting time for the rain to stop.

Wake up at 5:30am today. Drank a cup of coffee, ate 2 large banana s and 1 pack (2 bars) of energy grain bar. Started run at 6:24am. Wore 2 of my new running accessories : a 4-bottle Nathan fluid belt and a Halo head-band (to prevent sweat from reaching eyes).

It started to rain when I reach close to Lentor Avenue. Stop and waited for a short while at a bus stop. Saw another runner whom continue to run with a fluid backpack. Asked him if it is ok to run in the rain. I was concern about lightnings and shoe getting wet. So I started pacing behind him. Tried to cover the Mizuno new 16km route.

Took a pack of energy gel (GU) at around 14km point. After 500m the legs seems to be able to move smoothly and fairly fast at 10.4km/hr.

Overall a great run today. This is the longest single stretch that I have ever run... 25.48km.

Will continue to increase weekend distance until I am ready to join the Nov MR25 35km preparation for the Dec full marathon.

Quote

"A man of humanity is one who, in seeking to establish himself, finds a foothold for others and who, desiring attainment for himself, helps others to attain." - Confucius

Quote - Excellence

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” Aristotle

明天重出江湖.......

决定了.......明天重出江湖.

Decided. Heading back into the industry.......

Weekend 21.11km Long-Slow-Run around Seletar/YCK/AMK area

Current training plan for 6-Dec full marathon is to do 10km run twice on weekdays and a LSR (between 20km to 35km) on one weekend day.

Wake up at 6am today. Took a glass of coffee and 2 bananas. Started running at 6:30am today Sunday morning. Carried along a 750ml bottle of 100Plus+Ice+Water.

Completed 21.11km in 2:07hr. Overall average speed is 10.0km/hr. A 7 minutes improvement over recent SAFRA half-marathon run. Faster because of not stopping for water point for hydration. Only stop after 13km point to take a package of energy gel. Three minor stops at traffic light junctions.

Drank at 1km or 2km or 3km intervals along the route. Took a few (1 to 3) deep breath. Squeezed the water into my mouth and hold the water there and continue to run. Did deep breathing in through the nose. At exhaling moments, swallow the water bit by bit from the mouth. It took 3 to 4 swallows. Running speed was maintain at between 9.5km/hr to 10.0km/hr. This helped save some time.

Just realized that my comfortable cruising speed has improved from 9.5km/hr to about 10.0km/hr. Quite happy with today's run.

Quote

"The greatest discovery you'll ever make, is the potential of your own mind." — Jose Silva : a parapsychologist and author of the Silva Method

10km training run at Seletar area

Did not do my planned run in Malaysia on Wed due to wanting to spend more time with mom and family members.

Arrived home in Singapore at 6:10pm. Changed to running attire immediately, make a few important phone calls and went straight to run 10km.

Did 10km in 57:23 minutes within my goal of less than 60:00 minutes.

The run was quite easy and just a little bit push above the cruising speed feeling. Heart rate mainly in Zone 2 and 3 which is good.

For the final 1km, speed up and the heart rate increased to Zone 4. Overall a good run and happy with it.

Did not drink nor walk during this 10km run. Running speed is mainly within 10km/hr to 11km/hr range.

The SAFRA Bay Run results are out! CONGRATULATIONS to all who have completed the race that one have set out to do.

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

Results at ===> https://online.safra.sg/safraonline/reprint/mem_result.asp

Photos at ===> http://snapshots.com.sg/en-US/photo/underparticipant/id-26699
Personalized Result (NEW) ===> http://www.runpix.info/sfa09/ge.php

21km Event

Name: TIM TEO, Net Finish: 01:36:49.45, Category: 21KM MEN'S OPEN

Name: MATTHEW ANDRE JOE, Net Finish: 01:59:01.45, Category: 21KM MEN'S CLOSED

Name: RICKY FUN, Net Finish: 02:01:42.35, Category: 21KM MEN'S VETERAN

Name: ONG BOK HUI, Net Finish: 02:03:21.90, Category: 21KM MEN'S OPEN
Name: KENNETH KUAN CHEE YIN, Net Finish: 02:07:09.45, Category: 21KM MEN'S OPEN

Name: GAN HOCK CHAI, Net Finish: 02:13:52.15, Category: 21KM MEN'S VETERAN

Name: EDWIN GOH, Net Finish: 02:15:52.85, Category: 21KM MEN'S CLOSED
Name: YUN YOW SENG, Net Finish: 02:16:52.95, Category: 21KM MEN'S VETERAN
Name: YUAN ZIJING, Net Finish: 02:17:10.50, Category: 21KM MEN'S OPEN

Name: NG HEI TONG, Net Finish: 02:41:45.55, Category: 21KM MEN'S VETERAN

Name: KUAN SUI TOH, Net Finish: 03:16:04.75, Category: 21KM MEN'S VETERAN

Name: YIP YEW SENG, Net Finish: 03:18:42.65, Category: 21KM MEN'S OPEN

Name: TAY KHENG HUA, Net Finish: 03:18:48.10, Category: 21KM MEN'S OPEN
Name: MARGARET LIM, Net Finish: 02:35:48.05, Category: 21KM WOMEN'S OPEN

10km Ev ent

Name: HONG SHAW C HIAT, Net Finish: 01:09:53.85, Category: 10KM MEN'S VETERAN

Name: LOW KOON POO, Net Finish: 01:14:56.35, Category: 10KM MEN'S VETERAN

Name: NG HAO TAT, Net Finish: 01:17:59.25, Category: 10KM MEN'S OPEN

Name: LIM ENG HUA, Net Finish: 01:08:35.50, Category: 10KM WOMEN'S VETERAN

Name: CATHERINE NEW LAY THENG, Net Finish: 01:09:58.75, Category: 10KM WOMEN'S OPEN

Name: YEAK CAI MUN, Net Finish: 01:12:13.20, Category: 10KM WOMEN'S OPEN
Name: Q IU BETTY, Net Finish: 01:11:39.60, Category: 10KM WOMEN'S OPEN

Discipline, Stamina, Endurance, Challenges, Joy. Courageous, Perseverance, Exhilarating, Energized, Triumphant.

Strong Determination...... 'Nothing is Impossible'.

Travelling to Malaysia to visit mom

Flight Itinerary - CONFIRMED
Departing - Singapore (SIN) to Kuala Lumpur LCCT (KUL)
Tuesday, 25 Aug 09 Flight TR 454 Depart Singapore (SIN) at 12:15 and arrive in Kuala Lumpur LCCT (KUL) at 13:10
Returning - Kuala Lumpur LCCT (KUL) to Singapore (SIN)
Thursday, 27 Aug 09 Flight TR 457 Depart Kuala Lumpur LCCT (KUL) at 16:50 and arrive in Singapore (SIN) at 17:50
Cost me $70 for two-way.

Mon 24-Aug-09 training run 10km

Went to run around Seletar neighbourhood. Completed 10.2km in 1:04hr...which is not too bad. Though I have been telling myself that during my regular 10km training runs, to complete them below 1:00hr.

Feeling a bit tired and lethagic today eventhough the heart rate is mainly in Zone 1 and Zone 2 only! Not sure why. But definitely have been trying to do an easy run today at slow cruising speed of around 9.5km per hr.

Total distance ran together with my Garmin heart rate, speed and distance monitoring watch is about 602 km and 123 hours in about one year.

Quote => Money

"Money is a tool of exchange and nothing more; it is not a measure of value, nor a representative of property; it transfers property from one person to another as a wagon hauls goods from one place to another." - Professor Price

Money, then, may be simply defined as a medium of exchange.