Track-24 6km run plus another 9km

Went to run along 6km Track 24 with HT and Edmund.

After the run we took some water sponspoered by HT and chatted for a while.

Then met Yun YS who drove into the open carpark area to meet us.

Suggested to him that he should try to join us at least once a week. He has stopped joining us since his new job knock off time is 6pm. So he suggested that for the once in a month run with ex-Moto people, lets try to start slight later... e.g. at 6pm instead to allow those ex-Moto to drive and meet up. Good idea.

I continue to run from the carpark back to home and around the neighbourhood for another 9km. So total I clocked in 15km today as planned.

Will try to do a single 20km run sometime next week in preparation for the 16-Aug half marathon run at Marina Bay.

9km run at UPR

Did a 9km run with 15 other people (hot-runners group) at UPR. Quite a relax run...

First time we saw so many "yellow" running t-shirts. Finally the sponsored t-shirts were released to the active runners.

Felt very good and most of them felt a good sense of belonging to this running group.

Overall good turn-out and all have a great run together today.

10km run at SCC Gym

No runs for the past 5 days since last Tuesday. Went to run in the gym today.

Did 10km in 59:30minutes on the trademill.
I started the Garmin timer after a short period of warm up on the trademill, so that numbers my Garmin heart-rate, speed and distance monitoring watch will not match. My watch shows 10.88km in 58:25 minutes. Also did not calibrate my watch which may have a calibration error of about 10%.

Fisrt 5km was easy as heart rate is mainly in Zone 3. Beyond 5km, was running at a faster speed of 11km/hr. At 7km, walk for 1.5 minutes while drinking some water on the trademill. At the last 300m, ran at 12 to 12.5km/hr to catch up time wanting to close 10km below 60 minutes and did it. Felt great after the run.

16-Aug is the SAFRA Marina Bay Half Marathon event. Need to start preparing for it. Will cross a 16km run this week. And will cross a 21km run middle of next week. Then taper down and prepare for the 16-Aug event. Should be able to complete full 21km run without walking this time round. During last Dec Standard Chartered 21km run, I have lower back and leg cramps at around 17km. But with better preparation this time round, I should be able to complete the 21km run non-stop.

沒有永遠對的價值觀

沒有永遠對的價值觀

朋友手拿一份報紙

說讓我做一個小小的測驗，我欣然同意了。

問題一：


如果你知道有一個女人懷孕了，她已經生了八個小孩，


其中有三個耳朵聾、兩個眼睛瞎、一個智能不足，


而這女人自己又有梅毒，請問，你會建議她墮胎嗎？



我剛要回答，朋友制止了我，又問我第二個問題。


問題二：


現在要選舉一名領袖，而你這一票很關鍵。
下面是關於這三位候選人的一些事實：


候選人A：

跟一些不誠實的政客有往來，而且會咨詢占星學家。


他有婚外情，是一個老煙槍，每天喝8─10杯的馬丁尼。


候選人B：

他過去有兩次被解雇的記錄，睡覺睡到中午才起來，


大學時吸過鴉片，而且每天傍晚會喝一夸特的威士忌。


候選人C：

他是一位受勛的戰爭英雄，素食主義者，不抽煙，


只偶爾喝一點啤酒。從沒有發生過婚外情。
請問你會在這些候選人中選哪一個？



朋友讓我把答案寫在紙上，然後告訴我說:


候選人A是：富蘭克林‧羅斯福，
候選人B是：溫斯頓‧邱吉爾，
候選人C是：亞道夫‧希特勒。
我聽了答案驚訝地張大了嘴巴。
朋友表情凝重地問我：
你是不是為世界人民選擇了希特勒？

那你會建議這位婦女墮胎嗎？

我說：這個問題不用考慮，我們受計劃生育優生優育教育多年了，


都生那麼多歪瓜劣棗了，就別再添亂了。當然墮胎啊。


朋友說：你殺了貝多芬，她是貝多芬的母親。

我又一次吃驚地張大了嘴巴。

朋友說：嚇一跳吧？本來你認為很好很人道主義的答案，

結果卻扼殺了貝多芬、創造了希特勒？

最後朋友總結道：

所以不要用既定的價值觀來思考事物。


我抓過朋友手中的報紙，原來真是一個測驗題，題目是《

你的決定滅了誰》。

重要的是，不是我們在哪，

而是我們要往哪走......


如果你知道往哪走，世界會為你開出一條路
帶著你的靈魂追尋美好事物與時光
所以凡事別太主觀
沒試你怎知道不行

................要加油喔

Did a 9Km+ run at UPR with Hot-Runners group

16 people turned up today to run together at the Upper Pierce Reservoir. I did a 9km+ distance. Did not monitor the speed, distance and heart rate for this run as I still have not went to replace flat-out battery of my Garmin watch.

I have always enjoy the run with the Hot-Runners. It motivates me to continue to improve and to keep running.

Ran 6km today in the neighbourhood

Ran only once last week while in US. Need to catch up with more runs.

Did a 6km run around the neighbourhood. Did not wear the heart rate and speed monitoring watch as the watch battery is flat.

Preparing for 2 running events..... 21km Half Marathon SAFRA Marina Bay run in August and Standard Chartered 42km Full Marathon in December.

Trying to clock in between 30km to 40km per week. Trying plan is to run slow at 9km/hr and maintain that average speed while keeping heart rate between 150 to 160 bpm.

Glad to be home

Caught a cold (not flu) when leaving hotel for the airport.... making the flight back from US to Singapore was quite tiring and with a bit of running nose.

Took a flu vaccination 1 week before I left Singapore for US. So if I do get a flu, it will has to be the new H1N1. But I was certain that I just having a cold with light running nose.

Glad to see the Limo driver there waiting to pick me upon arrival. Reached home in less than 20 minutes at 1:45am Sunday morning.

QUOTE

" It's only with the heart that one can see clearly. What's essential, is invisible to the eye." The little prince

Travelling to US today + ran 10km in Hotel Gym

Took a morning 9:40am SQ flight to US with transit thru Tokyo Narita airport.

While in Narita airport, bought a Phiten necklace (titanium materials embedded) for more than S$50. It is label as X50... suppose to mean the titanium mateials concentration is suppose to be 50x its normal product. Heard from friends who have bought similar Phiten products before and said to be very good. It suppose to help improve blood circulation and improve health.
Tried it for a few days, do not feel any difference..... sigh.

Bought a "neck" comfort pillow as well. Quite useful and prevent neck pain while taking long flight especially in economy class over-night flights.

Arrived US hotel at 5:30pm on the same day.

Ran 10km in the hotel gym early evening for about an hour. Ordered food delivery and had a late dinner. This 10km run will help me sleep well tonight and hopefully prevent jetlag. Felt good.

Time to get a new pair of running shoe

Have clocked in more than 400km on my current pair of shoes bought in July 2008, almost a year old.

Went to Expo for special Adidas sales promotion of up to 70%. The good shoes were all sold out. No Adizero shoes and only one pair of running shoes (about S$62) look fairly decent. Totally disappointed.

Bought 2 pairs of Adidas running socks (Gymtrain Sock3) for $10, if buy one only it will cost $6. Bought an Adidas black color plastic drinking bottle (700ml) also.

Then drove to Link Building at Chang Charn Road (off Leng Kee Rd) which is having sales of up to 80% off for Adidas, Nike and Puma.

Found 3 type of Adizero shoes of which one is blue color (Adizeo Breeze), another is yellow with small amount of black (Adizero Ace) and last one is black wtih small amount of yellow (Adizero Ace). The blue color one is an older model.

Bought the Black color (with a bit of yellow color pair for $106. Original price before discount was $152. Looks like a very good pair of light running shoe. Was a bit worry about the front sole which look a little fragile.

Have been an Adidas fan. All my running gears are pretty much all Adidas... socks, shoes, shorts, t-shirts, etc.

Finished Reading "Outliers" book

Completed reading the book "Outliers" by Malcolm Gladwell. Very interesting book and provide some new insights into "Intelligence", "IQ", etc vs "Long Hour of Practise", etc.

Interesting new ideas and findings. Highly recommended.

TR463 from KL to Singapore 22:25 to 23:25

Took TigerAirway TR463 from KL back to Singapore 22:25 to 23:25. Bought a pair of Adidas running socks (CREW) at the KL LCCT. Cost me RM$15.90.

Arrived airport earlier by 15 minutes. Limo was already there early to pick me and reached home before midnight.

16km run in Jenjarom Malaysia

In Jenjarom Malaysia this week visiting my mom.

Did a 16km run today. Trying to increase weekly runs total distance by about 10% to 20% for each week in preparation for Dec-2009 full marathon event. Trying to do more Long Slow Distance (LSD) runs.

Ran in the village for 12km around the neighborhood.

Ran another 4.5km around the running track in the park in front of my younger brother's house.

Quote

"Those who give have all things. Those who withhold have nothing." - Hindu Proverb

Quote

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." - Margaret Mead

TR454 from Singapore to KL 12:15 to 13:10

Took TigerAirway TR454 from Singapore to KL 12:15 to 13:10 to visit mom.
Bought a 2-way low cost air-ticket.
Cost a total of S$70.00 all-in.

Quote

"Learn to think independently. Be the chess player, not the chess piece."
- Ralph Charell What's your next move?

Run 15km in Seletar Hills residential area

Did a 15km Long Slow Run (LSD). Ran quite leisurely and looking at the surrouneding scenery and houses. Quite a comfortable run. Overall timing I think is around 1:30hr.

The bottom of the feet has a slight stress or pain feeling recently in last week runs. Either due to high speed running down the slope at UPR or due to longer distance runs. Need to be careful and listen to the body closer to avoid any running injury.

Was carrying a small bottle of 100-Plus with me during the run.

Assuming if there is a calibration error on my Garmin watch of 10%, the actual distance should be about 13.5km and time is 1:30hr... which means about 9km/hr average speed.

Quite happy to complete 15km run as planned today. Next to do is to try to clock in 40km per week run in preparation for Dec-09 full marathon event.

Quotes

Though one should conquer a thousand times a thousand men in battle, he who conquers his own self, is the greatest of all conquerors. - Buddha

"Don't look for heroes; be one!" -Tony Robbins

"I have learned over the years that when one's mind is made up, this diminishes fear" - Rosa Parks

Live your life to the fullest

"When you were born, you cried and the world rejoiced.
Live your life so that when you die, the world cries and you rejoice."

Track24 - 6km run

Seven hot-runners turned up today to run together. It's sort of a "breakaway" run for YS Yun and ZiJing whom are moving on to join another new company.

It's one of the better runs that I have had along Track24 (our Thursday route) as most of them are good runners and running at fairly good speed.

BokHui and Edwin were ahead of the pack. YS and ZiJing are the 2nd running pair. HT, HC and KH are in the 3rd group but not too far behind.

KH shared his running experience on the 42km Sundown event. He was not fully prepared for it and recovering from runing injury.
HC's suggested to take a look at YK Loke's training plan for 42km marathon which he found to be quite helpful. Also to try to minimize running injury. Marathon is an endurance sports.... so do not really need to speed, it's ok to run at a slower comfortable speed and able to last thru the whole race.

Thanks to HT for sponsoring the 100-Plus drinks. His wife Janice came to pick him up after the run. She was a marathon runner too.

Overall a very good run today.

(Notice that FOUR of us are using the Garmin heart-rate, speed and distance monitoring device model F50. So far the feedback from the users have been positive).