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.

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.

Quote

"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.

Quote

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

Quote

"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"。

Quote

Life is like a grindstone: Whether it grinds you down or polishes you up depends on what you're made of. Author : Unknown (SP Wang)

6.6km run

Did a 6.6km run in 39:38 minutes i.e. an average speed of 10km/hr.

Run 6.5km around neighbourhood

Support to run with office colleagues (VFI-Runners) after work today but forgot to bring my running shoes !

So ended up running alone near my home around the neighbourhood at around 7pm. Ran two rounds around my regular preferred route. Clocked in a total of 6.5km in 40:15 hr i.e. an average speed of 9.7km/hr. Quite an easy run today.

Never give. Will continue to run to stay healthy.

Quote

The most important persuasion tool you have

in your entire arsenal

is integrity.

Blood Preasure Checked

08:00am Sat 30-Jan-2010
Checked Blood Preasure at home using Omron Model IA2

RESULT
No irregular Heartbeat
Systolic 115 (optimal is < 120)
Diastolic 53 (optimal is < 80)
Pulse 63 (not sure what is optimal but I believe at rest the lower heart rate is better, indicating that the heart+body is efficient)

Quite please with the result.

Marathon Certification of Participation

Received my Certification of Participation for the 6-Dec-2009 Singapore Standard Chartered full marathon.

Completed my very first 42.195km Full Marathon in 5:19:51 hour. Will try to go below 5 hour in my future attempt.

Glad to receive the certificate.

My 1st City Run (non-event)

Went to run around City Area after work with colleagues. Was pacing after KwangYeong. Thought total distance covered was around 6km and thought time taken to be around 40 minutes.

Surprised to find that my Garmin monitoring watch showed a total distance of 7.8km. Even with an error of 10%, the distance covered is still at least about 7km. Time taken was 53:12 minutes i.e. an average speed of 8.8km/hr (including traffic stops, etc).

Was hot, plenty of car fumes and a lot of car traffic. Prefer East Coast and UPR.

KwangYeong was running as quite a fast pace and it was quite challenging to pace after him. First 1.5km was quite fast. After the first 3km, my heart-rate crosses 170bpm which is not very good. Coupled with the new running environment, overall quite a tough run today. But was glad to try out this new city route.