AldrichLim - Recreational Runners Running for Redemption - AldStephRun

Navy SEAL Workout Series: Strength Training

2011-06-08T01:55:00.002+08:00

Navy SEAL Workout Series : The Need For Speed

2011-06-08T01:52:00.002+08:00

Iron Will

2011-06-08T01:28:00.002+08:00

Iron Will

The Ironman Triathlon

2011-06-08T01:27:00.000+08:00

The Ironman Triathlon

Lance Armstrong Live Strong

2010-09-17T01:16:00.002+08:00

Lance Armstrong Live Strong

http://www.youtube.com/watch?v=cER-hTmLNf0&feature=related

Trying to get back to weight trainning. And pumping those irons.

2010-07-20T21:17:00.019+08:00

i am now at my normal weight of 62kg (1.75m tall). Trying to get back to weight trainning to get into the awesome muscle pump and massive strength at 76kg which i use to have 7 years ago :). Haiz..after my baby is born. Really had no timeto go gym . But i'm in the process of setting up a mini workout corner at my home to train.

Ok now!! It will be back to the Basics!! -

Start moderately heavy and work towards heavier weights.

Slow(tempo) negative rep and faster but controlled positive rep.

Oly Barbell Squats.

Oly Barbell Deadlift.

Oly Barbell Bench Press.

Oly Barbell Shoulder Clean and Press.

Oly Barbell Bicep Curl. (with fat-grip)

Dumbell Rows. (with fat-grip)

And Not forgetting to work on my flexibility problem. i really have problem with flexibility. My hamstring and lower back is really tight. In fact alot of muscle group very tight....Geez.

My Godmother with my baby Alicia

2010-07-17T23:19:00.000+08:00

She took very good care of me when i was young. She is the most wonderful lady.

Howsoever great and wealthy he or she is, no son or daughter on earth can ever repay the debts to a mother. The worth of a mother is priceless. She has sacrificed and suffered for us. Words fail to celebrate a mother. None can take the place of a mother.

Mothers are the source of life, love, strength, power and healing, and they are always patient, full of compassion and understand the meaning of the word "sacrifice".

To a child, Mother is more than just the breath of life; Mother is the gentle, forgiving first teacher at whose life's lessons are learned from young. I learned from her, her gentlness, compassion and calm quietness. She is beautiful.

I consider her the greatest person i have ever known. She is a wonderful lady. I Love Her.

Mizuno MountFaber 10km Run 2010

2010-06-13T12:17:00.011+08:00

3 years ago i took part in this very same race and set my 10km PB of 56mins 06secs for this hilly uphills route . Although knowing fully well i was not in that kind of shape to clock the time again, i still thought i was capable of something around the 1hr mark.

Started the race with the massive crowds scrambling in a narrow path way. Decided to run at the far right to go faster, but still maintaining a regular pace. Felt the burning sensation on both thighs, thanks to the sloan’s analgesic heat rub cream sample given in the race pack. Actually i like it cause it numbs any aches.

After 3-4km Henderson road, runners turn into Morse road and you will be served with 100plus drinks. Right after that …… “Uphill” will be served !!

I make my way with small jog steps uphill. The uphill just slowly sap away your energy. I’m such a snail going up-slopes. By this time i know I will not be able to catch up with Alvin. He is the uphill specialist. And Marcus P was 100m infront of me as i could spot him from behind.

Finally reach the top of Mount Faber. Plug-in my MP3. GreenDay “When i come Around” was the song i choose to kick-start my charge downhill.

I’m more of a downhill “chongster”. I was flyin going the downslopes. I ran pass Alvin and Marcus P. I was telling myself if i want to catch-up with them the time is now. Because I will never catch up with them during the uphills.

Was cruising along and reminding myself I have a long way back, try to stay positive and kick in that second wind later. Maintain a “good” pace and keep going.

It was at Lower-Delta, Alvin appear from behind gave me a tap of encouragement and he cruised away. He encouraged me 3.5 km more to go just push-on!!. Push myself to catch up but short slopes started to appear…Haiz.

Turning into Bukit Merah View I know the race is going to end. So I try to pick up the pace. But reserved fuel is limited.

Finish line insight. Run forward and cross it. Pleased to finish 30secs behind Alvin and 3mins before Marcus P, because towards the end of race i was very tempted to walk, which i have never done.

And i got Alicia a new shinning toy!!

2009-10-24T20:00:00.039+08:00

NorthFace100 Endurance Challenge

This is the NorthFace100 Endurance Run part of the World/Asian series. One of Singapore’s toughest running event, taking runners through some of the toughest terrains.
We went for weight-in to record our body weight and also did a urine test for some survey.

Bro Eric and Gladys was there to give support. Thanks so much. Not forgetting Justin who drove us to the race venue and also pick us up after the race. And also Ben who waited for us at the finish line. And my 7th-months-pregnant wife Steph was there giving support.

“Bang!!” The race was flag-off!!

For the first 25 minutes I just could not get into the ‘grove’ I was pretty tired actually. The bros have already arrived at Terap Hut and waited for 10mins before i arrived. Thanks!! That really gave me the motivation. I started to run better after that.
But right after Ranger station I took my sweet time jogging down the trail, my urgency for speed seemed to be gone.

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At the water-point cold 100plus was served. I felt like tasting 'goodness of heaven'. But right after that we were served evil. The evil was going up bukit timah hill. People there just looked completely dejected. All were reduced to walking pace. I was one of those top on the list. :(
After the summit at bukit timah hill. Me and Stanley decided to turned up our speed on the downhill. But it didn’t last long. I had a massive cramp there. I could barely walk. My legs was pretty incoherent At that moment I felt like giving up. Not long after Stanley got a cramp on his thigh.

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I prodded along up and down the undulating trails terrain. I was reduced to focusing on no more than the next step. Then the next. Left. Right. One. More.
Bro Stanley waited for me. He kept encouraging me. “Keep moving. Good job, we will finish this race together. You can make it”. When he turned around to ask am i ok, I only managed to give him a half smile. Seriously Thanks Bro. I could have walk all the way if not for you. And Alvin and Alan too for the first half of the race…reminding ’This is a Leisure run thing’ Kekeke.

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I inched along to the grass, flopped up and down.
Well, I jogged it. Slowly. So slowly, in fact, that I was humbled this morning and afternoon. Clearly, I can’t brag about speed for this race.

I begin to pray for the cramps to go away while dragging along. And yes this is the longest prayer i ever had. And Lord God Jesus was with me this day. He took away the cramp. I could feel his invincible hands hold onto my quads and calfs, relieving me ofrom the cramps .He ran with me during this race.

And these verses push me on.

“Let us run with endurance the race that is set before us” Hebrews 12:2
“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame. Consider him who endured such opposition, so that you will not grow weary and lose heart” Hebrews 12:1-3, NIV

Amen!!!

My pace was pathetic but I keep moving. My muscles were ‘surprised’ by AlmightyLord.

I have successfully cross the finish line with my all encouraging and patience team-mate Stanley before the cut-off time and not being denied of the medal.

Alvin and Alan completed the race way ahead of us. Well done bros. Alvin was always strong going up hills. Alan you are the “dark horse” Amazing!!

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Sweetie mummy is now 7months into her precnancy with Alicia Lim. Lin Yi Xuan. Love you.

2009-08-16T14:57:00.026+08:00

AHM (Army Half Marathon) Singapore Bay Run 2009

Limited Edition custom Doll manufactered by Justine and Enya Incorporated. Only given to runners who finished within the cosmo time. (Very few were spotted. So far only 3 to 4 pieces worldwide.) i have the previledge to get one. Very nice..Thanks ladies. : )

Many people struggle to maintain a regular exercise schedule on their own, but they do better when they exercise with friends. Well, i can say that, if without these bros i may find it difficult to stick to a regular running schedule these days. Getting too lazy these days…Kekeke.

I am glad that I have an energetic group of friends who can train together, laugh together, and drink lots of 100plus together! And oh…yah.. sometimes a lot of fruit juices together too.

Today, we did the AHM Bay Run together. Some running the 10km and some 21km. Alvin, me , SeowGuan and Chris ran the 10km together and we finish the race not far apart in this order too. Eric , Vincent and Ben did the 21km. Mark and Christine ran together from start to finish, with Christine completing her first 21km….Awesome!! Congrates!!

Justine, Enya and Steph were supporting us at the finish line. My NorthFace100 running buddy Stanley overslept due to his BPL soccer road show the night before.

Some how i found this 10km a little longer. Humm.. Felt like at least 500 to 800m longer. Overall still a good race. Support along the way was good. I particularly like the encouragement and motivational signs carried by our soldiers from 3 division at the F1 pit stop. Some reads like…”Overcoming pain separates the men from the boys!!” and “Push on!! For we are behind you!!”

Water points was aplenty. I stopped for two occasion to quench my thirst. Was a little burned out towards the end and not able to do my usual last burst of sprint for the last 400m.
We all gathered and had our breakfast at BK. Praise the Lord for a good Sunday!!

After this race i’m motivated to train harder for the NorthFace100 Endurance Trail Run in Oct, otherwise i may not be able to keep up with my teammate Stanley. Because i know that this will be a different kind of race altogether running in the trails.

Again. Well done all!!

Don't rest for too long again...we must continue to maintain a good fitness. But must take care of our knees though. Hearing more and more of knee problems everywhere.

Cute little pretty Enya the Gymnast and Me.

2009-07-28T09:28:00.006+08:00

My godmother's birthday

She took very good care of me when i was young. She is the most wonderful lady.

Howsoever great and wealthy he or she is, no son or daughter on earth can ever repay the debts to a mother. The worth of a mother is priceless. She has sacrificed and suffered for us. Words fail to celebrate a mother. None can take the place of a mother.

Mothers are the source of life, love, strength, power and healing, and they are always patient, full of compassion and understand the meaning of the word "sacrifice".

To a child, Mother is more than just the breath of life; Mother is the gentle, forgiving first teacher at whose life's lessons are learned from young. I learned her gentlness, compassion and calm quietness. She is beautiful.

I consider her the greatest person i have ever known. I Love Her.

Husband, sons, daughters, in-laws and grandchidren were all here to celebrate with this wonderful lady.

2009-07-10T16:01:00.005+08:00

Macritchie Reservoir Trail Run trainning route 19km

This route of the upper portion takes us to an extended trail into lower Peirce Reservoir and Upper Thomson road (+9km).

Otherwise the usual route 10km of the lower portion will take us through Macritchie Trail, Terap Hut, Terentang trail, Sime track, Jelutong Tower, Golf link, SIC Club, Jering trail, Chemperai trail, Lornie Trail and Reservoir park.

Reservoirs run
Find more Runs in MacRitchie Reservoir, Singapore

2009-06-16T13:53:00.008+08:00

Current Training
NorthFace 100 25KM Training Plan (Jul - Oct)

Monday (GYM) LEGS forcus and alittle Upper Body
7.30pm – 9.00pm
Legs
- Leg Squat / Calf Raise / DeadLifts 4sets
- Leg Extension 3sets
- Hamstrings Curls 3sets
- Leg Press with Calf Press 3sets (low back raise 3 sets)
LowerBack
– Lowerback raises(weighted) 4 sets
Abs
– Crunches or Machine crunches 3 sets
- Hanging Leg raises 3 sets

Back
– Lat Pulldown 2sets
- Seated Cable pull 3sets
- Bendover weights rows 3sets
Chest
– Mac Chest Press 3 sets
Shoulder
- Mac Shoulder press 2 sets (Go Heavy)
Tris
- Cable puldown 3 sets
Biceps
- Mac preacher curls 2 sets

Tuesday RUN – SpeedWork
7.30pm – 9.00pm
Jurong West Stadium
- 800m Fast – Rest 2mins – Repeat 3sets
- 1200m Fast – Rest 3mins – Repeat 3sets

Wednesday (REST) Core Body Exercise
9.00pm – 9.45pm
Home - Stretching

Thursday RUN – 10 – 12km
7.30pm – 9.00pm
Jurong OR NUS-PasirPanjang

Friday (REST)

Saturday (RUN) – LSD 15-20km
7.30am – 10.00am
Macritchie Reservoir – 15 - 20km

Sunday (REST)

2009-06-16T13:26:00.005+08:00

Hilly Courses Training

Yesterday Stanley lead me to run some hilly courses around Science Park, NUS campus, Pasir Panjang and the Kent Ridge (99 corners).
It was a 11km route which we ran in 1hr 8mins. It was a rather intense and “explosive” run for me, i attacked some of the hills/gradients with best of my effort. My quads and calf is aching now.

A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace up hill.

According to Brad Hudson, the coach of such distance stars as DathanRitzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill repeats--as fast as you can. "There's nothing better for developing speed and muscle power for the legs" says Hudson.

When Hudson, started coaching a few years back, he looked at successful programs and found they all had one thing in common: Hills.
And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy--how efficiently your body uses oxygen--and aerobic capacity.

I guess I’m falling in-love with hills running now.

Hit the hill, but make it fast and short, and you get the maximum amount of training effect. "The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Hudson.

"The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued.”
"Studies of sprinting uphill show that the muscles are in constant 'overload' and the nervous system is firing hard," says Hudson. "It's the same speed benefit as track sprints, but safer."

The fast pace builds speed, but it's the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight training--your glutes, quads, hamstrings, and calves must "lift" you up the slope--but they're more specific to running.
The "explosive" action of uphill sprints improves elasticity in your muscles and tendons.

"They're not easy to do," says Hudson. "But the pain's gone in a second or two." And you're left with stronger, faster legs."

Ok..Hills is a must for me now, I need more leg power. I Love Hills.

2009-06-01T12:52:00.015+08:00

Adidas Sundown Marathon 2009 (42km)

We were all ready for the race. Eric, Gladys and Edmond were there to give us support. Thanks so much as it provide motivation right before the start. And photos too.

We met Alan there too. And decided Stanley, Alan and me will run this race together. I was jumping up and down at the start-line area rearing to go.
5, 4, 3, 2, 1 GO!!! This my 2nd Sundown Marathon. This is also my 3rd marathon.

I and Stanley was striding side by side with Alan right behind us. The first 10km I felt ok, I did say it was quite a breeze for me, except for the humidity. Actually I was surprise to find that that I didn’t get winded as quickly.
By 18km, after Changi costal road and along East Coast Park, three of us are still together, but Stanley was slowing down the pace. I could sense that his foot problem of Plantar fasciitis have flared up again.
Plantar fasciitis is the syndrome of inflammation of the band of tissue that runs from the heel along the arch of the foot. When a person has plantar fasciitis, the connective tissue that forms the arch of the foot becomes inflamed (tendonitis) and degenerative (tendinosis)--these abnormalities cause plantar fasciitis and can make normal activities quite painful.
He was struggling jogging with a limp and I could see expression of grimaces on his face. He signalled me to go ahead for the third time. I slowly drifted away with Alan tagging along with me.
The first 21km was within my targeted goal timing and still looking good. It was until Siglap park connector at 26km that i started huffing and puffing. The up and down gradient slopes is threatening to cause my quads to cramp up again like what it did last year at this very same location. I slowed down to walk up every slope.

At 30km mark I was suppose to take my power-gel to replenish my energy, but totally forgot about it. During this marathon i planned to consume at least 3 to 4 pacs of power-gel but only manage to consume 2 packets, it just slip my mind. But my hydration was good throughout the race. At this point I also saw Ben our very own Ironman70.3 finisher. He was there to provide encouragement and support. Glad to see him there.

At about 36 – 37km, I increase my pace forward and begin to drift away from Alan. At the same time, I also begin to feel and magnify the pain in my lower back, legs and feet. The route along Bedok reservoir have also taken more of my legs away.

The last 5km to the finish was very tough for me. I glance at my watch it shows 4hr45mins and 5km to the finish. And I know my goal of clocking a marathon below 5hrs is shattered. It was totally not possible to run the last 5km within 15mins, not even in my fittest condition.

I tried hard to push-on with some good pace, but whenever i look ahead in the distance those long slopes at Loyang avenues demoralizes me. I started to walk up every of these long slopes. I was so tired that when i hit one of the flats, I still thought it was one of those slopes.

Finally, arrived at Netheravon road with 1km towards the finish line. I looked at my watch..Goosh!! I took 45mins to cover the last 5km. Finally did a ‘big’ loop around the Changi village park towards the finish line. Completed the race 28mins shy of my targeted time. This was a tough course. It was with God’s grace that I completed.

Alan cross the finish line 20mins later.

I was pretty worried for Stanley. He actually harboured the thought of giving up half way through the marathon due to Plantar fasciitis pain on his inflammed foot. But luckily Stanley followed a group of OCS Army officers and run together to complete the race. When I saw him approaching the finish line I was really glad and relieved. He is jogging with this serve limp on his right leg.

He did not give up even the odds was against him and have truly today did what my race t-shirt says: "Fight the Fight, Finish the Race and Keep the Faith”.

2009-05-04T17:27:00.001+08:00

Trainning for Sundown Marathon

27 days before Sundown Marathon. Stanley and me is training hard for the Adidas Sundown Marathon. We are trying to complete this 43km marathon within 4hrs 30mins.

The secret to successful marathon training lies in staying supremely motivated, training smart & safe, and maintaining proper nutrition.

I think we must not set so much on willpower and determination that we miss out on the big picture of why we want to do this. By the way, why do we want to do this? I should not let myself off by stopping at the first answer! Dig deep! Why do we want to run a marathon?

When i go beyond that first answer, i will begin to realize what is really driving me. When i learn what is really driving me, then i can use that to push myself through willpower and determination. I will build the foundation that will get my subconscious mind working for me, not against me. And God to bless my soaring legs.

In short, we are in for an incredible experience.
“If you want to win something, run 100 meters. If you want to experience something, run a marathon." - Emil Zatopek, 1952 Olympic Marathon gold medalist

It is not always about how fast we can run, but, how controlled we can run at a good consistent speed that will not tire us out too early!

2009-04-20T20:56:00.037+08:00

Sprint Triathlon Singapore TriBOB Series

During the past weeks prior to this race, I slacked and had lose step with my conditioning. I was not very motivated to race on the day of the event.

Arrived at the race venue at Changi at 7:30am to set up my transition area.

The race began promptly at 9:05am for my wave.

Jump into the waters at the back of the pack. Started to swim with some vigor but hit into the wall of swimmers. Tried to wrestle my way through the pack but to no avail. The panicky feeling start to set in again. Swimming out into the open seas is not a everydaything for me. The coast got better after i made the first buoy turn. With a clearer coast i manage to swim more easily and finish the swim leg.

Exited the waters and did a long jog to the transition for the bike leg. This time I manage to identify my bike almost instantly…Kekeke.

Wasn’t very driven to ride any faster. My pedometer was not working. Stopped a few time to adjust it but it just couldn’t work. Could not gauge what speed i’m going without the pedometer working, but I know I was going real slow.. almost like riding in the park..wahaha. Was overtaken by many racers and a few mountain bikes.

Finish the bike leg and got into the run. Try to adjust into a good consistent pace for the run. Got into a good pace and lose it…got it and lose it again..it when on like this for the rest of run. The Sun is now shining bright and strong, threatening to melt all the triathletes. But we were all very lucky as the running route was shaded by big green trees. I figured out i need to tag to someone to pull me through for a better run.

.I found an Indian guy runner infront of me, his pace was faster then me. I chase up abit and tag to his pace. It was alittle hard but still manageable. Drafted on his pace for quite a while. Until the last 400m to the finish i decided to give my all to run to the finish. I over took him. But I know he was right behind me as I could hear his heavy breathing.

And suddenly he speak to me from behind ‘Bro..Bring me to the finish line, pull me through’. Upon hearing that, i replied ‘OK’ and I begin sprinting. Gosh!! This was really mind blowing sprint to the finish I must say. My mind was numb and I was running in anaerobic pace. He was right behind me keeping pace.

Cross the finish line breaking the tape. Yes!! The race officials put up the tape for me to cross. wONDERful. Another Triathlete is born.

TriBoB really did a great job. Even the participants results were out within the same day. This organization have the passion for Tri.

"But those who hope in the LORD will renew their strength",

" You will run and not grow weary" - Isaiah 40:31(Bible NIV)

......

2009-03-15T21:33:00.025+08:00

Sprint Series Duathlon

Yet another well organized event by TriBob. I had a good race. Started the 1st leg of running as easy as possible with a quick but easy pace. Keeping breathing easy. Easily finish the 3km.

Then came to 2nd leg the bike lap. Was alittle worried as some lanes were pretty narrow and there are chances of crashes. Was later told by my wife that there were a few crashes at the u-turn point, as the road was wet due to the early morning rain. And wooosh...me also nearly fell doing the u-turn ;p. I should have slowed down even more. Maybe should have just gradually come to a stop and do a out of saddle ride for the u-turn…me can try it next time.

I keep pedaling and spinning hard at an optimum gear, didn’t think of anything except to get to the transition as quickly as possible. Chiong down slope, get in aero-position as much as possible. Momentarily averaging at 35km/h. Hit the upslope, change gear and continue spinning fast , but i started to feel a cramp coming on, so i eased up a little, remembering i need to reserve some legs strength for the running later.

Trudy Fawcett the Australian, possibly will win the overall womens champion for this series, she zoomed passed me on the second lap of the 15km bike leg. I looked right no one behind so i turn out and i tried to chase her but aaahem...less then 20secs i gave up. And running is her prowess she a very good runner.

Finally goes into transition. Blur blur like that.. push my bike past and missed my ‘pit stop’. Likely my dear wife was there shouting at me to turn back. i Karang kabo..turn back dump everything down.

And start 3rd leg of running.

Running is...humm running loh. Just keep running and hope that I can get into a good striding pace and maintain it. Tried to run pass some other competitors but..man.. they were strong, keep pushing but still cannot run pass them.

Saw the finish line. Took my time to approach it, a few competitors over took me. Cross it putting my arms up wide pointing up and looking in the sky.

Yes!! I won a mini-copper. Keke..How i wish it was mine. Sell it and get a Six-seater.

And this Pearl Izumi Tri top and bottom i'm wearing fits me totally well. Got it from Uncle Chan at his shop Kobe2000 in Queensway shopping centre. Uncle Chan thanks for recommending me this and giving a good price ;). PI definitely produce quality products.

My cutie niece Adrianne holding on to my IronHorse of the day the Giant TCR C3. Carbon frame with full shimano Ultrega group set leh : ). Yeah she knows this is good stuff. That is why she took a photo with it. She smart.

2009-02-22T18:16:00.026+08:00

Singapore Sprint Series (Sprint Aquathlon/Biathlon)

I had a nice race. Except...yes.. the swim. First time doing this.

Initially look at the lagoon, was thinking aiya..so small..chicken feet lah.

Lined up for my wave. 321..bang..start!! Into the water, stayed behind as I do not wana swim with the pack and get crawled over by faster swimmers. Then horror strike when i find myself...zig-zagging swimming side ways here and there. Did sighting every five stroke also no use. Don't know how to swim straight line without pool line marking. Then begin to panic and got 'kan cheong'.. Freestyle change to B.Stroke then change to freestyle again..and again..and...again. Wasted a whole lot of energy during the swim.

Came outta water in one God blessed piece. A little groggy.

Jog over to transition point for the run. Put down the goggle and swim cap, pick up the t-shirt to put on and found that the safety pins holding the race bid had fallen off. Wasted time to re-pin the bib tag. It was annoying.
-Now I know why people use race bib belt-.

Hurriedly wear my t-shirt, socks and shoes. Switch on my foot pod. Wipe my face off the salty water with towel. Put down towel pick up and wipe face again..oh gosh why am I still in transition point doing this? The guys/gals behind me had already..started running. I spent almost 1min 29s!! in the transition point.

Started the run leg. It was not easy. Was breathing heavy. About 1000m into the run stitch begin to develop on my side. Did not stop, I keep running calmly. Struggled my way to the u-turn point at 2500m. Begin to feel better. Pick up the pace to go faster. Overtook a few participants.

Finally saw sight of finishing point. Cross the line with a pose for the official photographer.

This TriBob mini race series is a wonderful experience for beginners like myself. It was well orgainized. My Angel wife was there carrying all the barang barang...thanks and love you so much. We had a nice pepper lunch at JP2 after the event.

2008-12-19T11:36:00.008+08:00

Grandma's 87th Birthday

2008-12-19T11:25:00.006+08:00

StandChart 10km 2008

This year's 10km pace was nice and relaxing. There were alot of runners this year. It seems alittle over crowded. The organizer should limit the entry next year, instead of having record participant.

It is not about having the largest amount of participants but it should be about having a great race experience. But overall the organizer of StandChart SingaporeMarathon still did very well.

Completed the race in 55mins 42secs.
Will focus on doing the Triathlon next year.

2008-10-10T18:40:00.015+08:00

Singapore Nautical Run 2008 (6.6km) competitive

Today, together with my fellow collegues we represented our company Maersk to run this race.
This is a coporate event. Where people from the marinetime, shipping, logistics industry gather under MPA(Maritime and Port Authority of Singapore) to raise funds for the The President's challenge and the Straits Times School Pocket Money Fund.

It was rather short distance compared to the usual 10km. But the race turn out to be rather competitive. Many good runners came-in between 23 - 30mins. And this was a very hot and humid Friday morning. The run was quite tiring for me under this heat, not to mention my nagging persistent lower back pain, which is still not fully recovered from last week's freak "accident" in the gym where i hurt my lower back.

At the end of the race they served breakfast(sandwich,creampuffs,cakes, curry puffs), the usual banana, H-tWO-O, mineral water and Ice cold Heineken. Yes!! You did not miss-read. Cans of Heineken. But did not get any...too early for me lah. Alot of "ang mohs" grab and downed the Heineken.

Overall it was a well organized event. And our Maersk sports and recreation club did a great job too.

Arggh!! My problematic lower back still aching..God bless my back.
Snippets from the StraitsTimes http://www.mpa.gov.sg/calendar_events/snr/news/The%20Business%20Times%2013102008.jpg

2008-09-07T21:06:00.018+08:00

Ironman 70.3 Triathlon

1.9km(1900m)Swim, 90.1km(90,100m)Bike and 21.1km(21,100m)Run

A grueling event that pushes some participants to the limits of endurance

The swim or ..call it the human blender..for 1.9km(1900m)

The Bike.Spin the wheels..till you go legs swell ..for 90.1km(91,000m)

Bro ChinTzong still looking good on the wheels

The Run..till pain and fatigue hits you..but you still keep going..for 21.1km(21,100m)

Marcus Chin ..on the go..pounding the tarmac.

The pain, the sweat, the fear, the solitude. Is it the heat that melt these Irons ?? or The hotter the heat the stronger the Iron!!

Welcome Home!! You have just completed the 70.3 IronMan. The joy of completion

Chin Tzong crossing the finish line with Siew Ling after 7hrs 55mins tag time

2008-09-05T14:25:00.003+08:00

God Dad's 80th Birthday

2008-08-27T23:58:00.007+08:00

How i wish these are Olympic medals..Hahaha..

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2008-08-23T02:45:00.016+08:00

Was at the launch of NewBalance 576 China MaSK Ltd Edition at
LEFTFOOT Entrepot

2008-08-23T02:09:00.011+08:00

LEFTFOOT x ADIDAS Tournament Edition

2008-08-16T19:48:00.004+08:00

The Story of Team Hoyt. All inspiring and touching.

http://www.youtube.com/watch?v=eAPz3ZB7kzw
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Other Inspiration
The Ironman Triathalon - 3.8km swim, 180km bike, 42km run
http://www.youtube.com/watch?v=EokseUskyDI
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http://www.youtube.com/watch?v=uNnSM7xAZNU
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http://www.youtube.com/watch?v=jBMFIWD-yHA&feature=related
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2008-08-13T17:41:00.007+08:00

Video Clip of 4x100 FreeStyle Relay Beijing Olympic 2008 Finals.

Witness One Of The Greatest Swim Race Ever!!! Totally Electrifying!

Click on the below wait for it to load and remember to turn on your volume.
http://www.sports-tube.com/watch/95d91ce3c2212189178c/Beijing-2008-Swimming-Men-4x100-Freestyle-Relay-Gold-Medal
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2008-07-24T15:58:00.012+08:00

ShapeRun 2008

My wife and her colleagues formed corporate teams to run the 5km. The race started at Esplanade bridge and goes around the Marina Bay and ends at the Padang.

These ladies decided to get out of their bedroom and simply run. Running is great because it makes you realise you are alive! Simply being out there and running!!

One of the great appeals of running is the sheer simplicity and accessibility. You can virtually do it anywhere. You can run whenever and wherever you want. You can run from home, the office, the hotel, round the roads, along canal paths, through woods or forests and so on. It is a great way of exploring a new area or rediscovering your environment and immediate surroundings.

Equally appealing is the fact that other than a good pair of running shoes, there is no expensive or complicated equipment required. In our modern, frenetic lives one of the wonderful appeals of running is that, this is the time simply for yourself, away from work, family, partner, pressure. It is just you.

My wife and her very sporting colleagues. The Francois Marine Team 1 and 2.

Stacey and Steph getting ready for the 5km.

Mark Lee the Ironman tri-athlete was there to support Christine in her 5km.

Chin Tzong the distance swimmer and tri-athlete was there to cheer SiewLin also a tri-athlete for her 10km run. Looking good in their 2XU Top.

Me and Steph. Aka - AldStephRun

2008-06-26T17:19:00.005+08:00

The day after the marathon video clip... this is very funny.

THE DAY AFTER THE MARATHON . . .Hahaha..
Click on below link and scroll down to watch
http://www.realbuzz.com/en-gb/Your_pictures_and_videos/index?pageID=3174&ht_do=view&id=130
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2008-06-18T13:05:00.008+08:00

Morning run with bros and sis from FCBC. Distance 7km.

(Left to Right) Eric, Peter, Vincent, Marcus, Me, Stephanie, Evon, Christine, Mark Lee, SeowGuan, Mark Trudinger, Jit Kiong and son

2008-06-02T13:10:00.012+08:00

Adidas Sundown Marathon 2008 (43km)
Pacing my dear wife for her debut marathon.

It was 12 midnight, me and my wife were at Nicoll Drive at Changi lining up along with 4000 marathoners doing the 42km (and 300 Ultra marathoners doing the 84km) all at the starting line ready to run and to be part of history as runners of the first Singapore night marathon - the Adidas Sundown Marathon.

We saw Roy and Patrick there as well, ready to set their (PB) personal best. And also Hendry Von whom already started the Ultra 84km. And of course not forgetting my church cell leader Eric Lim. He was there to give us support. And he is the bro who started my running bug. Thanks so much bro for being there to support and taking those pictures.

5, 4, 3, 2, 1 BANG!! The race started at 12 midnite. Weather was clear and cool, it was a perfect race day. Four thousand rubber soles hit the asphalt. The Whoops broke the air from the middle of the pack. Cheers from family members and friends came from the sidelines for all the participants. Me and my wife let the energy flow over us, but knowing we were here just to finish together this race, we started cautiously, saving our energy for the long road ahead.

In preparation of this marathon, we had been training together for 2-3months doing a lot of short distance evening runs and a few long weekend runs. Through these training i learned the do's and don’ts of of running with Steph.

First and foremost i’m not allowed to keep talking to her throughout the run or encourage her unnecessarily. Lets say if i kept asking and saying “how do you feel”, “are you ok”, “keep running at a good pace” . . . etc, all at the wrong time, then... a can of rotten worms will be opened… Hahaha. And when she says she need to slow down the pace, i need to slow down almost immediately. Otherwise God bless me throughout this race. That is why i did not put on my MP3 throughout this whole run.

Running at a slow and comfortable pace we arrive at the first 100Plus drinks station which is approximately the 6km point along Changi Coastal Road. We stopped for some nice isotonic drinks, served by volunteers, which are the unsung heroes. They are standing there for hours pouring drinks to quench our thirst, some cheering us on, providing those pain relieving heat rub creams (this very important . .Hehe) and later during the heavy rain down pour standing steadfastly directing the runners in the right direction. Here I salute you.

Together we ran pass Tanah Merah ferry terminal, Safra Resort, East Coast Park Bedok Jetty without any physical problem. Stopping occasionally at drinks station to quench our throat. Until we arrive at East Coast Lagoon, this is where our thigh and calf started aching. We applied heat rub over the affected areas, providing some pain relieving effect.

Not long after we stride our way to Big Splash, with the very faint shout “hurray!” “yes!” “Hallujah!”, very glad that we have reach 21km mark. But from there onwards the route got difficult. We had to cross four big and long overhead bridges, a stretch of tiny pebbles stones route at Bedok reservoir, some gradual but energy-wasting slopes.

But the stretch we find most difficult was actually the 2nd half of the Siglap Park Connectors at 25km mark. The route was laden with many gradient short up and down slopes. It was testing our aching thighs and threatening to cramp it in the process. We decided not to challenge those slopes, hence we brisk walk that 2km taking our time.

Along the way I saw TLR(TheLonelyRunner) the founder of SGRunners a very popular local running forum website. He is doing the daunting and punishing Ultra Marathon84km!! He is already into the 2nd loop of the race. I said hey to him and encourage him saying he is looking physically good. He smiled and replied that he is developing cramp all over his legs.
I wanted to say something to encourage him, but afraid that I may say something wrong and affect him. So I just smiled back to encourage him to keep going. I believe this nice and determined guy will finish this Ultra with pride. Even for those attempting, it is already considered brave.

We made ourselves to Tampines Ave 10, this is the 30km mark, which most runners not pacing themselves correctly will hit a wall. I checked the face of Steph. She still looks ok, striding and shuffling her feet with a smooth pace along with her aching legs.

At this point I wanted to pick up the pace. So decided I would say something to psyche her up. It is make or break time, this is a risk if i psyche her the wrong way. I told her “Although we still have 12km to go to the finish, but lets run this 12km like our regular 12km run, lets forget this is a marathon, lets forget we have covered 30km previously, what we have here is a regular 12km run!!!” Walla!! And it Works!! “Lets Do It!! the Holy Spirit is awaken now” she replied with a determined voice and a face that says I will ‘destroy’ anyone that comes my way.

Instantaneously, she broke into a faster pace stride by stride quickening. Not particularly fast by any standards, but with aching legs, fast enough to overtake people jogging beside us.

Moving forward, stride by stride, with sweat dripping off our chin, I raise my head up and saw the splendour of the night, with the millions of stars in the sky. Each of it created by our almighty Lord by his hands. We manage to hold this good consistence pace for a whopping 5km!! She was most strongest along the pebbles sandy route along Bedok reservoir. I had to slow her down as I could not keep up with her pace.

Then slowly the pace start to consume her, one moment she was powerful and next moment suddenly, without warning, she became a quivering shell, at 35km point, slowly her pace came down to a very slow jog. Fatigue creeps in, and doubt came knocking at her door. She kept asking a few times “what distance are we at.. my foot very pain.. i can still run” but the pace got slower and slower.

I assure her that she was ok and ensure she maintains a comfortable slow jogging pace. Slowly we move forward with slow but consistent jogging pace, dragging our beat-upped legs along the way. Not talking to each other, but silently telling each other .. "to win is to finish".. and …"to finish is to win". Though we are tired, but we are glad that we have each other.

Then we started to talk and as we cross every kilometre marker we vowed to go on. 45mins passed and 6hrs into the race we finally reached the 40km marker.

With 2km to go, i told Steph “Lets 'Fry our legs' and go all the way to the finish line”. She agreed. We pressed forward with the best of our ability, gritting our teeth . As if it was not hard enough, it started to rain very heavily. We hang-on to the ‘bliztering pace’, we continue pressuring forward.

As we approached the finishing line, we slowed down, running together holding our hands together up high. A sudden flashback came upon me –
throughout the race we laughed; we encouraged each other and we stuck with each other - through the good and the ugly.

It tells me – Life is like a marathon - Both are filled with hills and valleys. Both require plenty of patience and perseverance. Both can test your will at times, while also bringing moments of great joy. To be together and as part of both in our own ways is something really quite special.

The taste of crossing that finish line with the person you love is sweet! We shared our milestone to the finish line! Our dream of running a marathon together from start to finish... became a Reality.
There was such a sense of satisfaction for myself and for this person that i'm married to and i love, i feel like we can do anything together.

We held our hands together and finally crossing the finish line in 6hrs 12mins(42km). With all the overhead crossongs this was consider not bad for her first marathon.

Thanks Sundown Marathon team and organizers for such and great event.(Except for the little bridge leading to the Start and Finish point, which cause bottleneck human jam).
And of cause God Lord Christ for giving us this wonderful experience.

2008-05-15T12:00:00.003+08:00

Countdown..3 weeks to Adidas sundown marathon

Me and my wife started off 5weeks ago at 4km and increase gradually to add 1km per run.
At this point i have only manage to clock 35km per week milage. Highest milage per run was only 15km.
The hardest thing was to keep my knees from inflamatoring too fast. I am still finding ways to counter this problem.

We are trying to run a 20-25km coming weekend, before attempting the marathon this month end.

2008-03-10T12:43:00.019+08:00

New Balance 576 20th Anniversary Party

at LeftFoot sneakers boutique at holland village

A Collaboration of beautiful "kicks" with a beautiful boutique.

2007-12-18T20:15:00.001+08:00

StandChart Singapore International Marathon 2007 (42.195km)

Well I can finally say that I had completed a marathon. As I sit here and reflect on that weekend, I can’t help but feel blessed that I could complete the longest distance I ever ran, without any major injury done to my knees.(as i have this persistent knee problem or a condition medically known as patella chondromalacia).

There were thousands of runners participating from different categories ranging from 10km, 21km to the full marathon 42.195km. Atmosphere that morning was great as there were music and M.C.s psyching the runners. It was 5.15am at Esplanade drive, the full marathon runners including me, were already at the starting line ready to go. Before the gun-off i did some final stretching on my legs. Nevertheless I was still nervous as this was my first marathon.

Was initially at the 4:30hr pen group looking for either Mark, Patrick or Marcus, but there were too many people, did not spot any of them. I decided to be conservative and move down to the 5hr pen group. But still could not find Hendry Vaughan and guys - the 5hrs pacers.

At 5.30am the gun sounded and the race started. Thousands of runners charged forward. Flashes from cameras ignited the dark morning skies. I was desperately trying not to step on or be stepped on by anyone in the middle of the pack. The race was on.

As we run into the open road, the pack quickly spread out and there were more space to move about. I was taking a conservative approach to take the first 5km as a warm-up, jogging slowly. Was constantly reminding myself to only to pick-up my pace after 10km mark at around MarinaSouth pier or further ahead after the first u-turn point. Was very conservative as i do not want to bring too much pain and swelling to my knees at the early part of the race.

The first 8km was a breeze and very slow. Many runners were passing by me. I was getting very impatient. Nearing MarinaBoulevard i decided the time was right. Push myself forward at a steady pace. Passing several runners that had previously passed me. Not competing against anyone, competing against myself. But it was still a sensible pace.

The feel of the head-wind hitting my entire body as I go faster was really nice, but not a very smart way of running as head-wind can caused you to expend more energy. Tried and finally found a bigger guy running at about my pace and draft behind him to block away the head-wind..Hehehe. But broke away from him after awhile as I felt quite uncomfortable running behind him.

Was jabbing and striding along with a faster pace, feeling really nice overall and hopefully that i could maintain such a pace to the finish, Haha..wishful thinking. The fact is that it is only 16km into the race, still at the very early stage of the race. I was letting my ego getting the better of me and I was running beyond my means at this early stage. It’s a mistake that haunt me later.

About 20km hitting into Ford Road and into EastCoast Park . . .”Home ground” I told myself, as this is where i usually do my long runs. Started to run harder focusing at the u-turn point at 26km mark after Bedok jetty. Grab from my belt the 3rd power gel and swallow it, hydrating with water and 100plus isotonic drinks along the way.

At 25km mark near East Coast Lagoon, i could feel the lactic acid building up in my quads area and slight tightening at the lower quads. Passing by some volunteers who graciously offered heat rub lotions, i rub some and applied all over my quads and hamstring area. It provide some relief to my tiring legs.

Right after 26km u-turn point, some volunteers passed out free power gels. I grab one ripped it apart and server it. By this time my quads/thighs are cramping up on me. I really hate it as i could not run at a reasonable pace. Every time i tried to increase my pace or gait, the quads will start to re-act and tighten up, cramping in the process. It was more heat rubs and stretching along the way.

My knees was also in a really bad shape. Eventually at about 30km, i slowed down to jog at a arduously slow pace. It was an equivalent to a slightly faster slow walk. It was totally demoralizing, switching from a high morale, not long ago to an extreme low. And the frustration is that my lungs are ready to go all out, but my legs are swelling with pain.

The pain on my knee and quads was very bad, I started to walk. I want to finish this race, but the idea of having crazy cramps by finishing faster wasn’t too appealing to me now. My mind started dwelling on the letters DNF (Did not Finish)…Arghh!!

As I walk, i started to pray for recovery. A young guy ran pass me and behind his shirt was the adidas reason to run tag. It reads “The reason is only one. . . Lets do it for Jesus”. It reminded me again of how Jesus went up the road of calvary with the heavy Cross on his back, bearing the overwhelming pain and wounds on his body.

I thanked him for his perspective and of cause God almighty. I started to break into a extremely slow jog telling myself to put one foot in front of the other and not stop until I crossed the finish line. Hopefully.

At 32km I could see many people starting to walk. My leg still so heavy and burdensome. It was tempting to walk, but I did not succumb.

As if it was not enough. The sun started to shine brightly making the heat unbearable. I took a deep breath and told myself not to stop. I continued jogging slowly. Constantly i also stop just to rubbed my quadriceps in hope of getting some relief, but slightest pressure increased the pain. People beside me seems to have given up and were walking.

Then I found this jog-drag technique, by keeping my foot to as low to the ground as possible, somehow diverting some part of the pain away from the thighs. It helped a little. I continued slogging away in a slightly better pace of a jog. At that moment i would try anything to make myself go faster. Along the way i could see people laying by the side with cramps.

The course veered into “Republic avenue?” or “Crawford street?” and I could see the big ferries wheel, it was a wonderful sight. My mood was raised as this indicates that I could be about 3km to the finish.

But let me tell you. The last 3km is never ending!!. I’m still doing battle with the road, with my body and my mind. But beneath the feelings of despair, never have I felt so alive, perhaps because of ---- the pain. I continue striding awkwardly forward.

Then I received a sms on my mobile from my wife(she had already finished her 21km race earlier). Sms from my wife reads “Dear I will wait for you at the finish line, you can make it”. Nothing would make me happier i told myself. And i could feel a tingling sensation in my muscles, as if blood and oxygen is once again flowing. My pace suddenly quicken. The endorphins were kicking in. I was pulling out of the low.

Pushing forward slowly stride by stride, all I could consciously thought about was getting to the finish line. I ran along to the best of my impaired ability, trying to suppress the overwhelming desire to stop and walk or lie down. As you progress in a long race, your highs becomes higher and your lows becomes lower, it fluctuates rapidly. It was really squeezing the emotional drama out of me…Hahaha.

My quadriceps, knees and now my hamstrings area are burning in agony. I raise my head and saw the 41km mark. Yes!! I still got only 1.195km to go!! I just felt like getting on a taxi and ride to the finish line and finish this race…Waha.. Hahaha.

The last 1000m seems long. The mins seems to grow like hours. Very miserable with the persistent pain spreading throughout my legs. – The Game was still On- i told myself. I took stiff steps with shuffling movements. Barely covering any distance per step. Still grumbling to myself that i could make such a stupid mistake by running a pace too fast for me earlier in the race.

To me this was an epic struggle an all out battle to the finish line. I could see people running pass me in this last 500m. I could hear the music faintly thundering from the finish line from afar. But I’m not able to match them.

200m to finish. I heard a sweet sharp voice calls out “ Dear!! You can complete the race”. My wife was cheering me on, among the crowds near the finish line. And another voice calls out “Kor!! look here”, it was my brother Sean(he finished his 10km race very early on), running alongside me, separate only by a barricade, pacing me towards the finish. Big Thank You.

Yes!! One Last Step!! …And… finally i completed my first marathon.
The time taken was 5hrs.

This experience really thought me about something … best said - Quoted from the book Ultra Marathon man.. it reads “Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid on the roadside, broadside, thoroughly used up, totally worn out, and loudly proclaimed “Wow!! What a ride!!” You really need to go pass hell before you arrive at Heaven.”

I am looking forward for the next marathon and maybe an ultra marathon. Need to train better by breaking it down to better phrases of training the next time round.
“Wow!! What a RIDE!!”.

2007-11-05T12:03:00.000+08:00

East Coast 15km trainning run

Only 1 more month to StandChart Singapore Marathon. and i have barely hit any serious milage. Trainning have been very slack due to my studies and exams. Did not manage my time well.

Manage to squeeze-in a Saturday morning 15km run with my brother at EastCoast park. Running pace was very comfortably slow at 6.13mins/km.

Intend to do a 6-7mins pace for this coming full marathon in order to complete it at a conservative time of within 4.5 - 5hrs. Hopefully God will hold and protect my knee and don't let my nagging knee pain surface, or at less make the pain minimum.

Completed this 15km training run with my brother in 1hr 32mins.

2007-11-01T18:31:00.000+08:00

NewBalance RealRun2007
The Ultimate X-Terrain Challenge
– 10km route(7km Road, 1km Sand, 1km Trail, 1km Runway)

It was a clear and nice morning at Changi Coast, despite of cloudy and rainy forecast. I did a warm-up run around the carparks, before heading to the starting line area to join the mass warm-up and stretching session, for the 10km race.

I must confess, i have been slacking for the pass 4weeks and have not been training as regularly as i wish, mainly due to my studies and coming exams. Was not confident of hitting any PB for this run.

The 10km was flagged off by President Nathan. The race started. At the start point i was fumbling with my mp3 player and my stop watch…really looked silly…may have blocked some runners..sorry manzz…Hahaha.

The first 2km was along Coastal road. I tried running towards the front to catch-up with the faster runners. Ben tapped my shoulder as he came alongside me. We ran together for awhile and i decided not to follow his pace, as it will lead me to fatigue early. I dropped back a few meters. I could not set into my regular pace and was already feeling tired at 3km. I stop and walked!! i can’t believe it is just 3km and i felt breathless. I stretched a little and shuffle my legs into a jog. I stopped and grabbed 100plus drinks at the very first few aid stations as i passed, and hope that I could recover some strength.

At 5km point my breathing was still not easy, felt a bit strange to hit fatigue at this stage “what happened to my stamina!!?”.

At this point, I can see the top 10km runners heading back on the opposite direction. they battle out each other at blizetering pace.

I turned into the sand leg of the route, decided to slowdown. After the sand, I recovered alittle and pick up pace. By this time the sun is already climbing up and weather is getting warmer. My sweat stream-down my forehead and continuously stung my eyes.

I was gathering pace with 2km to finish. Then suddenly my knee start to ache and i felt a little pull at my hamstring. I started to do a run-hop movement, but it didn’t help much. I stopped and walk for a few secs. Pray to God the he will support my knee and hamstring alittle while with 2km to go to the finish line.

Then at that very moment, from afar I saw a little kid (4 to 5 years old) accompanied by the mum, the kid was cheering the runners. He kept shouting “the finish line is not far . . carry on and finish the race” As i pass by i smiled at the kid and said thanks. To me Jesus have definitely planted the kid there just in time to motivate. I take that my prayer is answered.

Motivated. I start to go stride by stride gaining momentum, the pace felt appropriate, even prudent. Biting my lips fighting off the pain, i run towards the End. Was very glad to see my wife waiting for me at the finish line. Completed the race 56mins 45secs, did not manage to do a 50mins which I intended, but glad that I completed the run.

2007-10-25T12:48:00.001+08:00

GreatEastern Womens 10KM Challenge

i was there to support my wife in the 10km catagory race. This is Singapore’s biggest "women-
only" running event with a record entry of 8211 participants! In this race she manage to improve her 10km timing. She finished the race in 1hr 02mins and 17secs, not without struggling through the last 2km, when the weather got hotter.

Praise the Lord, she was able to push-on to complete the race an set a PB. She is now very determine to work towards a sub-1 timing in future 10km race. Little dynamite powering-up.

Overall she rate this race very good 4half on 5stars. Except of better crowd support near the last stretch of towards the finish line will be perfect.

Well done again my dear for clocking 1hr 02mins for this 10km. Don't feel dissapointed you will hit below 1hr in time to come ;).

2007-10-16T13:44:00.000+08:00

HOLiDay in Florida and Bro's Pilot Winging graduation in US.

2007-09-11T13:06:00.000+08:00

Womens Shape Run 2007 10km

My wife took part in this year's 10km competitive all women Shape run. a record of 6,000 participants. She manage to squeeze towards 50m near starting line and was all ready to go.

She completed the 10km in 1hr 3mins, but was rather dissapointed not able to hit her targeted of below 1hr. She is confident that she will be able to go below 1hr in her next competitive run which is the GE All womens 10km. Way to go for my little dynamite.

2007-09-03T13:02:00.000+08:00

IronMan 70.3 Singapore 2007
Swim-1.9km, Bike-90.1km and Run-21.1km

Well done Bros!!!
You guys completed this endurance race within 5 to 6hrs.
Congrates!!

To do a Tri is:
5% percent – Skill
10% percent – ill
15% percent – Pain to deal
70% percent – God given Concentrated Power of Will.

Enjoy the Photos.

2007-08-29T13:39:00.001+08:00

AHM 2007 Army-Half Marathon 21 km

Meet up with the guys near Funan and did some warm-up and jog over to start point. By the time we reach start point our body was fully warmed up. It was 15mins before gun-off, there were estimation of 70,000 participants. We slowly squeeze ourselves towards the start line. Was satisfied until we were about 100m from start line.

This year we were running under the YellowRibbon project, to raise awareness for giving a second chance for ex-convict and raise fund for them.

This is my first half-marathon 21km, the previous races i participated was not more then 10km, so the trepidation is still there.

Countdown 5, 4, 3, 2, 1. Gun-off !! Once reached start line i could see Marcus, Patrick, Ben, Roy, Mark ran off. I decided to tail-gate after them. The road was big and broad enough to over-take, the pack of people was not so thick. The first 10mins of the run felt great and easy. This was really different from my usual start off, which I will usually feel uncomfortable. I decided to follow behind Mark, hoping that his pace could bring me all the way to my PB. He noticed I was along side him, so he intentionally slowed down to pace me along.

Not long after, we reach Sheares bridge. Mark told me that we go up the gradual slope at a slower pace and to attack down slope all the way with a faster pace. So I ran cautiously up. It was spectacular and beautiful sight running across the bridge, overlooking the ferries wheel and the NDP platform, which will later be the finish line. Before, I knew, I am about to go down the bridge. Picked up the pace, and passed many others along the way. At the end of bridge I decided to take a water break, to hydrate myself with some 100plus isotonic drink. And also pop in a pack of power gel.

Caught up with Mark and also saw Roy. So we ran along together all into East coast park. The path was a little narrow, but we manage to squeeze through and over-take. Roy slowed down. We continued to pursuit forward. Mark said that we are running at a 6min/km pace and if maintained we will be able to finish within 2hrs. I was very motivated.

Seeing the 10km marker, i’m surprise my body still feels good and I could go all the way. At that point i saw a young guy squatting at the grass patch possibly too exhausted. hoped that he will be ok. After the u-turn point at 11km, I suddenly felt a slight pain below my right chest. Then at the same moment Mark mentioned that we do a prayer while running, wah!! Timing was just right. How he know? He prayed that Lord Christ to keep us save throughout the run. And all I could say was the usual yes..yes..yes..and Amen. ; p Hehe..i tired lah. And miraculously after turning out into East Coast road the pain subsided..Thank dear heavenly God.

Still along East Coast road, there were supporters wearing pirates costumes cheering and encouraging all the runners. I exchange hi fives with them. It is great motivation. We could see 2:15 and 2hrs pacers running along the way and some of them are only a few meters apart. Guess some of the 2:15 pacers are running a tad too fast.
At 17km along Fort road into Mountbatten road turning back into the city, my old nagging knee pain came back. I told Mark to go ahead, as I took a water break and a minute of rest. Said a little prayer to the Healer(Jesus). And continued pick up pace and run.

At 19km at Nicoll highway, with the last 2km to finish, I checked my watch 1hr 50mins. Hey I can still make it below my targeted 2hrs if i don’t fade and continue running at a faster pace. So I try to maintain a constant pace, but at that same moment i was alittle worried that i could not meet my targeted time of below 2hrs. Anyway i continue pressing forward.

With about 400meters to go. A 2hr pacer turned around and shouted at everyone to dash to the finish line and still could make it below 2hrs. Upon hearing that, i dash forward and turned into the NDP platform area and crossed the finish line.
Time on my watch shows 1hr 59mins 23 secs. Yes i manage to run a sub.2 for the half-marathon. Shiok.

My wife had a great run too. She finished the 21km in 2hr 34mins 20secs.

Overall this AHM is very well organized. Good route and God blessed good weather.

2007-08-24T15:06:00.000+08:00

LT (Lactic Threshold) Run at JWest Stadium tracks

Did some LT Run at the tracks near my place. Gosh..i think i sweated a bucket. It was a interval run 6mins fast pace and 1min slow recovery, 3 sets of it and i was "gone". Must squeeze in such interval running once per week to improve endurance.

2007-08-20T16:28:00.000+08:00

21 km training run at East Coast.

Arrived late and some of the bros had already started. So i hurriedly dash off, hoping to catch them along the way. Along the way I saw Ben and Mark, riding their bikes in preparation for the Ironman 70.3 coming up in 2 weeks time.

After the u-turn point at Safra, i saw Roy running towards it, pushing hard in preparation for the AHM. Then, not long after, saw Eric pacing Vincent. Marcus running pass (also preparing for the Ironman), gave him a mid-five. Along Bedok jetty i saw Lynda and exchanged Hi’s.

My running pace “sign” never seems to improve.

Right after Bedok jetty, a petite but very tone build caucasian lady runner zoomed pass me. There i decide to tap on her pace. But after a few minutes, she up her tempo (possibly doing a 4:30-4:45min/km pace). GosH!! i feel like dropping out manz. But determined to pressure forward and stick to her as long as possible. But after less then 2km she lead me right into a “Wall” Bang!!. Slowly i loss sight of her and gave up, slowed down to a walking pace : (. If i were to continue chasing her I could have “shit my pants” manz. Too fast for me already lah.

I manage to pick up a slow pace to jog/run. Telling myself Ford road..Ford road. The next u-turn point Ford road. I need Ford road…Ford..Ford..Ford !! Heading towards Ford Rd, i saw a regular runner(a NS camp mate) if I remember his name is Shawn? I was really tired then and anybody can tell by looking at my grimacing face. But i put on a big smile and said Hi to him, as we ran passed.

After Ford road, i did some sprint/walk to finish the 21km at Macdonald. Completed in 2hr and 20mins. Haiz.. another demoralizing timing. How come every run seems to get worse huh? Lack of trainning. i have been slacking too much.

2007-07-22T21:58:00.001+08:00

Mizuno WaveRun 10km 2007

This run was held a Bedok Reservoir, start point was at the tracks of Temasek Polytecnic. There was about 8000 participants. It was a very congested run. The running path along the reservoir and pavement along the road was really too crowded to run, everyone was really slowed down to a jog.

The first 2km most people was mastering the art of jumping over puddles of waters, me included..Hehehe, in an attempt not to dirty our shoes. But eventually i got both my shoes soaked into a puddle of muddy water, yucks.. Then i thought to myslef, what the heck just run through it lah. But packs of people really make the run "unproductive". I decided to run along the side of the road, as what some of the runners were doing. By this time i have already given up on setting my PB for this 10km.

About 6km into the run, my little toes at both sides of the feet begin to blister. Oh great!! the blisters got worse with every stride. Arghh!! It was not easy running with the blisters, but lucky it was only a 10km run.

i could see participants of the 5km fun run, running into the 10km competitive route. Hiaz...this always happens. Turn into the reservoir again and saw the finish line and jog through it.

Complete the 10km in a dissapointng 1hr 53 secs .

The queue for goodie bags(Mizuno running singlet n shoe bag) was extremly long. Luckily my wife..ahem..jumped queue and squeeze right into the goodie bags collection area to exchange with the staffs. Otherwise, i reakon we will need to queue for 30-45mins there.

Overall, this was really a lousy running experience. May consider again whether to take part next year.

2007-07-18T16:33:00.000+08:00

Bought a new pair of NewBalance 1222

Just bought a new pair of NewBalance 1222 shoe from the NB concept shop after recommendation from the staff there. I bought this stability motion control running shoe to give me arch support and correct my running gait as i'm flat footed : ( And to protect me from futher injury.

But i know that NB shoes (besides their race comp series) have extra large toe box, which make the shoe bulkier. i tried running from Jurong to Orchard yesterday, and could feel my pace slowed down, most likely due to this bulkier shoe.

Lets hope that i could get a better feel for the shoe the next run. And slowly get a better gait with it.

2007-07-11T12:43:00.000+08:00

SpeedWork Trainning

Did some speedwork running (1 round jog, 1 round run fast) at the tracks on tuesday. Trying to improve my lactic threshold. But haizz..only after 5th round at the tracks, i could not push for a sprint any longer. i told myself its all about patience and determination. Well, from a guy who gets totally breathless jogging 1km bout a year ago, ..to now.. running 10km non-stop, it is a big improvement for me ; ].

My current goal is to run at a 5.00-5.30min/km pace for a 20km run. i could sustain that for 10km, but for distance above that i will fade away slower..slower and slower. And to side track, i just found out that, running on a treadmill pace is totally different from running on road/outdoors. i could run on a treadmill at a fast pace for 20mins non-stop, but do that outdoors with the same pace i could totally fall flat. Conclusion is that treadmill make the run more easier and efficent, because of it helps to "drags" your legs along. Wherelse, running outdoors is totally your own effort.

Alright lets set a goal. Goal to complete the AHM 21km within 2hrs or 2hrs 10mins ; ).

2007-07-11T11:01:00.000+08:00

Run from JurongWest to Holland Village

At noon, the rain have already subsided. i choose not to miss my long run, so decided to run from my home at jurong west to holland village..the route is about 10-11km. Only 1km into my run i started to feel nausea. it should be the carbonated 100plus i drank before the run. Tried to concentrate on good running form, but i feel really lethargic. Was pushing myself hoping to break through this sluggish feel. Finally, enduring for 5km into the run, i felt i'm coming back, but still running at a slow unmotivated pace.

Eventually finish the 10-11km run in 1hr and 13mins.

2007-07-03T22:31:00.000+08:00

Weekend Run

Most of the bros were there for the weekend run at East Coast. Actually some of them including Mark, Von, Patrick, Marcus and Ben, started the run earlier and covered about 7km, before we came. When we (Me, Eric, Chris, Linda ….and rest.) arrived, they joined us for the 14km run. This really shows how fit those guys were.

I was eager to improve the time from my previous run, so started off slightly faster then I normally would. The weather was good, light breeze was gently blowing on my face, making my run feel cool.

Patrick, Marcus and Ben were already 200-300m infront of me. I have given up catching up with them, because if i were to pursuit up with them, i’m afraid i may not be able to sustain with their pace for long. I was thinking of finishing the run “strong”, its better to stick to my own pace ;- p.

It was at about 10km, I started to feel thirsty, so I head for the toilet for some water. Gulp down 3 mouth full, did a short 10secs walk, before I pick up the pace and run again. I always have this problem, whenever i pick up the pace, my heart will throb very fast and i will go into a slightly labored breathing and it make me very tense, i really hate it. It takes awhile before my heart and breathing goes back to the rhythmic pace again. But I guess this is perfectly normal.

Approaching a group of elderly doing tai-qi, i know i should be about 400-500m to the end point, i took a deep breathe, and start my dash to the finish. It was a “wicked” sprint.
I manage to improve this 14km run by 1min and 20secs.

Eric and Ben treated us breakfast at Macdonald. And Ben brought us to a Sale at Saucony. The running apparels and running shoes were at 40% off. Many of us grab a lot of great stuff there. Almost everyone got a pair of running shoe, except me :- / as the shoe i wanted do not have my size. We are going to see the 6 new pairs of Saucony running shoes hit the roads and burn the tracks coming week ;-}.

2007-06-20T12:49:00.000+08:00

FCBC Pastor Melvyn and Linda Mak Network Church camp 2007

Day 1 Treasure Hunt & Exhortation

It was a smooth 4+ hours ride from Singapore to Seremban Malaysia’s Allson Kalana Resort in Seow Guan’s car, together with my wife, Eric and Chris. In a convoy movement with Nick’s and Chee Wee’s car.

We were given a nice room at the third level, which is very convenient and accessible just beside the elevator, ; ). And with a beautiful pool view from the room’s balcony.

We gathered at the ballroom and were pre-arranged to teams according to our Tribes and Cell groups. All together there are 7 teams. I am in team: Dream Three. The very first task was an ice breaker game of treasure hunt, which we managed to find 13 out of the 21 treasures hidden in various parts of the resort.

The dinner was served in buffet style. Well, the buffet spread was not very fantastic, but good enough. It really depends on your budget. Are we willing to pay more for better meals? With budget as my main concern, 4 days 3 nights camp costing only $200 per person with breakfast, lunches and dinners, including the team building activities are very reasonable for me.

After dinner, we started our praise and worship to Lord with Pastor Melvyn giving us sermons.

Day 2 Dinner & Dance

Woke up early and did a morning gym workout and jog with my wife. Follow by more praise, worship and more exhortation given by Pastor.

At noon time, in order to prepare for the Dinner and Dance at night, we were given dance practices to learn to dance the waltz and folk. Well, remembering the steps was not easy for me, but after much practices i manage to at least make some decent moves.

All the teams need to come up with a war cry. And our team came up with three, and eventually settled with a mandarin cheer.

Our Tribe leader Daniel gathered the tribe for some fun and games. Splitting us into two groups to compete in a mini tele-match, in which the losing team will need to serve the winning team during the Dinner and Dance. We played some charade….etc. which was really hilarious.

With about 2 hours before D&D i manage to squeeze in some swimming lessons from Mark and Eric to teach me on swimming the free-style.

The highlight of the D&D was when they balloted and choose 10 single unattached members of the church and pair them together to do a spontaneous “BollyWood Dance”. Within our tribe the highlight was when my Cell leader Eric was chosen to pair up with Ester (a mediacorp actress, also a member of our church). They eventually won the best dance moves. They were presented with “a candle light dinner for two”, humm… which was actually a mock up display set of a candle and 2 cup noodles by the side. It was done on purpose for the fun of it. The other couples’ prizes were (Timberland shoes) = a pair of clogs, (Washing machine) = washing board … Etc. Hahaha. But of course, they were all given real better prizes which each receive movie tickets.

All of us got onto the dance floor and did our Folk and Waltz. During the dance we will change and switch partners. It was really fun and a great opportunity to get to know more people within the church.

( Me, Seow Guan, Eric, Chris & Mark )

Day 3 Teambuilding Outdoor Event and An Evening of Seafood Crab galore

God blessed us with a good weather for the outdoor team building event. As mentioned we were split into 7 teams. Each team need to go through a series of stations/obstacles which consists of Low ropes confidence course(crossing 5 obstacles), High ropes confidence course (crossing 5 obstacles), Standard obstacles, Minefield, Cobs Web, Flying Fox and Repelling.

It was amazing seeing my wife crossing the high ropes. She was smiling all the way. Her expression did not show any fear at all. Don’t be fooled by her small frame. Do you remember the 80’s cartoon Atom Ant. She fits that character (Hehe). Two thumbs up for my little dynamite.

And also watching Simon cross the obstacles was very encouraging, because i understand it was not easy for him, but he eventually cross the obstacles with great determination.

During the whole course i can see everyone working as a team. Cheering, guiding, encouraging, lending a helping hand … Etc. We pray hard together and we also play hard together ; ).

After a whole day of outdoor activity, we drove out to a nearby Seafood “restoran” and have a little Crab galore.

Day 4 Holy Communion and Home
On the last day we had a Holy Communion and break bread together.
Pastor shared with us the Pre-eminence of Love and bring us back again to:

1 Corinthians 13:1-3 – If I speak in the tongues of men and of angels, but have not love, I’m a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have faith that can move mountains, but have not love, I am nothing. If I give all I possess to the poor and surrender my body to the flames, but have not love, I gain nothing.

1 Corinthians 13:8, 13 – Love never fails. And now these three remains: Faith, Hope and Love. But the greatest of these is Love.

Romans 12:16 – Live in harmony with one another. Don’t be proud, but be willing to associate with people of low position. Don’t be conceited.

Many people shared their testimony of this camp. My conclusion was that during this camp everyone got to understand each other more. Small things like being sensitive to each other's needs, bringing one another into conversations or extending a hand.

By the end of this camp, you will no doubt be looking forward to reconnecting with everyone back again. Now i tell my tales and very soon we shall be back again, maybe to an even better resort and more fun filled activities, and you shall have your very own tales to tell.

2007-05-27T21:49:00.001+08:00

Brooks 10km Life Run 2007

It was a sunny and hot Sunday morning at the One Fullerton Esplanade, the start point of the Brooks 10km. During the mass warm-up session, i could already feel the heat.

The race started at 10:30am under the scorching sun. As I started the run, the map of the route . – (One Fullerton, Esplanade bridge, Esplanade park, Clark quay, Read bridge, Boat quay, Cavanage bridge, One Fullerton, Promentory Central n Back to One Fullerton)- keep replaying in my mind. However, i later found out, in fact the actual 10k distance, we need to cross Esplanade bridge again and do another round of Clark and Boat quay. Gosh, the route map given to us on the web is confusing, but i constantly check my timing to make sure i’m on the right route. I suspect a number of participants either missed a turn and ran a wrong route or some did not run a second round; which result to a shorter route. But there are also sprint events of Legs & Paddles 2.5 canoe n 5km run. Woah! It is just one messy run (Hahaha).

Only 20mins into the run, i could already feel exhaustion from the heat. GuanSeng was right beside me when i entered Clark quay. There were many instances, where i wanted to walk. I actually did walk for about 1min, but it was because I decided to put on my MP3 player to keep my mind off the tiredness. It really helped, as it set me into a better pace. It was not easy for me, as I seldom run under such hot weather. Most of my training runs are either done in the evenings or early mornings. Not long after, i’m a little into labored breathing, which prompt me to go slower. Other runners started to pass me.

I keep saying God Christ please keep me going under such weather, as my head is a bit numb from the heat. My supposingly fun 10km run, turn out to be a pretty difficult run for me. Am i running too slow or should I pick up the pace now? I’m in a dilemma under the humid weather. When i reached the water point i downed 2 full cups of water that feels good. A little charged up, i break into an improved pace. Remembered what Dr Jackie Pullinger (a Christian preacher) once said “ Run your heart out, once your heart is out, you will get His(Jesus’s heart)”. Wham!! I engaged into a higher gear, better stride, made up some lost time.

Staying in this faster pace was not easy. Running in this rather messy route makes me crazy. It was really hot and my pace slowed down to a jog. I started off thinking i know the route well, now i’m confused where is the finish line. All i wanted now is to complete this 10km without walking.

When i reached the final water point, i drank 4 cups water and splash 1 over my head. Decided to pick up the pace and see how long can i last. Unfortunately, it only lasted awhile before i slowed down to jog again. Guess i am still far away from mastering the skill of setting a good regular pace (Haiz) : / Checking my watch and analyzing my totally “zig zagging” pace, i reckon i should be 500m away from the finish line. As I remember from the route map given, it shows that we need to run “on the lane beside the finish line” to a u-turn point further up, before heading back to the finish line. So i brace myself up ready to give my all, then suddenly one of the race official told me to turn right into the finish line and told me that i have just finished my race. Duh!What?! (Hahaha).

With God’s Grace. I completed this 10km race in 59mins 24secs.

Not long after CheeHow came in. And he when over to a store to purchase 100pluse isotonic drinks for us. 10mins later my wife arrived finishing her 10km race looking totally dazed. About another 10mins later GuanSeng came in, looking very disappointed. I congratulated him for completing the race.

Oh Yes. And there was also this young chap at the end of the race, whom was talking to me with tears in his eyes. Apparently, he was a really good runner right behind the leader of the race, but he missed an acute turn at boat quay, and ran into the wrong direction straight ahead. When he realised and turn back he was already far away from his initial placing. I really felt sorry for him, i gave some encouragement, but did not know what to say. May God give him strength to recover and not brood over it. God Bless.

2007-05-20T20:36:00.000+08:00

East Coast Park Run

Left to right - me, my wife, Adrain, Eric, Von, Clement, the rest of guys..(oops i forgot the names after just introduced ;p).

Arrived at East Coast Park on saturday for a short morning run with guys and ladies from FCBC, . We gathered and started from Macdonald. Jogging in a lesuire pace, while doing some introduction with guys i have not met. My wife was running behind with Linda. The weather was cool after the early morning showers. I remind myself; "What a great way to start a God blessed beautiful morning". Running pass the now defunct Big Splash swimming theme park, gives me flash back of my primary school days, when i used to frequent this place, riding the slides.

Along the way we met Ben. Apparently, he come early and had already started running. I decided to move forward to join Eric, Von, Adrain and Ben, whom were running just in front of me. On the opposite pavement, i could see a group of "fit fit" - physcally well build - guys running towards. They were running at a quicken pace and stride, and i can still see some of them having a convesation...(gosh). How i wish i have such good stamina. I must train really hard to have the ability to do this.

We arrived at the U-turn point of the intended 7km route. But Eric, Adrain and me decided to go further to the next U-turn point. Ben whom already covered a few km before we came and Von who will be taking part in the Oakley Duathalon the next day, did not follow us.

It left only the three of us, running into a some what slightly quiet path. On my left i could see rows of "bald" leavesless trees; the grass beside the running pavement are untrimed. Luckily we were in the daylight, otherwise it gives me the creeps. I turned around and was suprised to see my wife following us into the longer route. I know that she has good determination and will always press on if she can. Eric was giving Adrain some encouragement to run, as he is not a regular runner like us. And Eric also jokingly told Adrain not to let my wife passed him, otherwise, for that he will need to treat us breakfast. Which i later found out from my wife that Adrain was turning his head back a few times to see whether did she catch up with him(Hahaha).

Eric suggest we all pick up the pace to go all the way back to Mac. So i surge forward, with one goal in mind "Macdonald BreakFast" (Hahaha). Heading back, i could see more runners, roller-bladers and cyclist, whom i nearly bum into one of them. As my pace picked up, i could feel my heart and lungs pump faster. Well first thing comes to mind is -tired manz-, but i try to block it off by homing on enjoyment of a faster paced run, enjoyment of the wind blowing into my face, i like it as it takes my mind off being tired.

With about 200m left, i sprint to the finish. Completed the 9km run 51mins 05secs.

Not long after, Eric followed by Adrain and my wife arrived. We had Macdonald breakfast with the rest of the guys.

2007-05-07T17:43:00.000+08:00

Company team building in Batam

TOP 3: Left to Right - Tang, Suzie, Andy.

Center: Left to Right- Evon, Liyun, Huiling, Alice, Karen,Candy,Cindy,Lyn,Aldrich(me)

Bottom: Left to Right-Shirley,Bernard,Alan,Kelvin,Joline,Jeniifer

Upon arriving at Batam’s Harris Resort, we were warmly welcome by the friendly Harris’ staffs doing their signature “welcome dance”.

Ice breaker games
After checking-into our rooms, we gathered for our first teambuilding event of the day. We formed a big circle holding each others hands (18 of us), and try pass a hula hoop from one person to the other without unlocking our hands, as fast as possible, until it was passed back to the starting point. We gave it a few tries, each try clocking a better time.

We were later separated into two teams. One named ourselves Bintan Biru (Blue Star) and the other was named FM954. The latter team was given a task where they need to carry pails of water using tensioned ropes from one point to the other, while walking blind folded. I’m unable to elaborate on how this task went as I was not grouped into this team.

I was part of team Bintan Biru, before the task we were ask to do a theme song or cheer for our team. And we did a very “lame” theme song for our team, which uses the tune from the song rasa sayang (Hahaha). My team was given “crossing the cobwebs” task. Strings were tied from one standing pole to another standing pole, resembling cobwebs (Imagine badminton net with a much bigger holes, but in odd shapes and sizes). We need to pass through the many holes between the “cobwebs”(which some only narrowly fits a person laying horizontally down), without touching the “cobwebs strings”. The holes that was successfully used to passed through cannot be re-use again.

We carefully selected the holes and carried the chosen person, like a pallbearers carrying coffins (Hahaha). We only manage to get five person out of nine to the other side within the 30mins given time slot.

Team Strategy session

After lunch, we proceed to a classroom for company’s 2011 Strategy discussion. There we discuss on Best Client proposition, Best People, Container Business leverage and Cost Leadership, which I will not go into details. The main objective is to get us focus on what we should do and be prepared to do, heading towards our company goals in 2011.

Ropes confidence course

The highlight of the day was the ropes confidence course. We were briefed by the Harris staffs on how to secure the harness strap, webbing, … etc onto our body. One of the staff demonstrate how to cross the obstacles which are 2 storey high. We were given a mini reduced course of only three obstacles to cross, the donuts(tyres tied dangling), rope bridge and the flying fox. I started to cheer and encourage my colleagues as they attempt to cross the obstacles. Most of the ladies did not manage to complete the “donuts” obstacles, as a lot of arms strength is needed for this obstacle.

When it was my turn i bravely moved forward, secured my harness and webbing, confidently climbed up the laddered beam. Once at the top, staring at the 10 tyres dangling 2 storey high up in the air, my expression changed, i could feel my legs go soft, fainting spell started creeping-in. My re-encounter with height phobia begins. Said a little prayer, decided to look straight ahead and not to look down. Make my attempt at the first tyre, grabbing the ropes tightly, crossing one tyre after another. I feel really relief when i finally finished the donuts obstacles, thank God, i was not entangled up there for too long. The ladies need a round of applause for their attempt, as arm strength plays a big part in this obstacles. Some of them even manage to reach the 7th tyre. Everyone eventually crossed the rope bridge and flying fox with ease.

Go-Karting

In the evening, we squeeze in some go-carting at the local go-kart racing circuit for sgd$12/per pax for 10mins or 10 laps. It was my first try at go-karting. I spun out of control and skidded my cart 4 times. It was a trill racing at “full speed”.

BBQ Dinner

The BBQ dinner buffet spread was Not very fantastic. It consist of some prawns, beef steaks, lamb chops, some local delicacies …etc. There was a 4 man live band performing.

Chill out session in the room
After a whole day of activities, we end the day with a chill-out session of drinks, snacks and cards games.

Day 2
Jungle Trekking and Spa

Next morning, majority of them went to the Spa at the resort for a scrub down, massage
and facial treatments. The package is sgd$80 per pax, which is considered a rather good deal.

The rest of us went for jungle trekking at sgd$15 per pax. The jungle terrain was quite ok, accept for some slippery down slopes. The jungle guide cut some big stick branches for us to use as a support to trek through the jungle.

We arrived to a point where we need to cross a man-made wooden two-log bridge to get to the other side of the jungle. The guide went onto the bridge and begin bouncing on it to ensure the bridge is safe. Suddenly, one of the log in the bridge broke. The guide told us the other log in the bridge is secure, but need to cross one by one. We were a little hesitant at first, but decided to cross the bridge. Otherwise our jungle adventure will only go this far.

Along the way, the guide showed us how to up root a jungle ginseng without damaging it. First he squatted down with the ginseng plant behind him, aligned it vertically behind his spine, place his hand behind him grabbing the plant and squatted-up, in the process up-rooting the ginseng. The jungle trekking only lasted 1 hr 10 mins. The jungle guide advise us not to go any further, as the terrain ahead is too slippery and dangerous due to the rain yesterday. He explain that the actual full route will be to the waterfall which is another 6hrs away and will need another 6hrs of trekking back. Woah! ;- o.

Archery

A few of us tried our hands being an archer at sgd$8 for 20 arrows. Keeping the bow steady is not easy. Almost all of my aim was out. Only a few of my shots hit the board around the target. Ironically, i’m a rifle marksman in my army unit : -/, but this is a totally different weapon ..lah. We were also advise to only practice our arrow shooting here, but do not apply “arrow shooting” back in office (Wahahaha). ; -p

Shopping at Batam MegaMall
After lunch and checking-out, all of us went to Batam’s Megamall for some shopping. The ladies headed straight to J.CO Donuts and “attacked” the donuts. Clearly this is a revenge on the donuts, for the damage, the “donut” obstacle did to them earlier yesterday.(Hahaha). I also made my revenged by “attacking” one donut from my colleague (Hehehe). Pity, no photo was taken of the donuts. I did not buy anything from the Mall, as I did not find anything that interests me.

At around 6pm we took the 45mins ferry ride back to Singapore. I headed to JurongPoint GV and meet up with my wife to catch SpiderMan3 at10pm. I fell a sleep during the movie. The tiredness had finally hit me.

Well, one team building session will not yield miracles. Do not expect miraculous results after one session, team building should be seen as an on-going form of training, a process. But of course, this trip have certainly improve our team bounding in some ways. Like to thank our colleague Bernard for his arrangement of this whole trip. Thumbs up. Hum..next team building trip to Bali? Or Phuket ? Hehehe.

2007-05-02T22:35:00.000+08:00

(CheeHow, GuanSeng and Me after the run) (My wife Steph and Me)

Morning run at MacRitchie reservoir

Woke up at 5am to a windy 1st May morning, with very cloudy skies. Not long, it started to rain lightly. But me and my wife had already changed and were ready to head out to MacRitchie for our run. So we prayed that God will subside the rain. Anyway we left home with faith. And true enough by the time we got there the rain have subsided to a little drizzle. Praise the Lord.

Meet up with GuanSeng and CheeHow, and started our run with light drizzle. We could see many canoe’ers at a pavement at side of the lake, standing there attentively listening to a guy, whom I believe is their coach. While running pass, I overheard that they are preparing for the Legs & Paddles competition, which will be held in 27 May 2007 at Marina Bay. This is where the competitors have to canoe 5km followed by running 10km. I will be registering for the Brooks 10km run, which is also part of this event.

As we ran into the “forestered” soft dirt trails, I could feel being surrounded by clean fresh air compared to running on urban roads. I will try to close my eyes(for a few secs) and in-hale slowly to feel the refreshing air. However, I also remind myself not to be too engaged in running this way (which I will often do during my runs, just to enjoy it more), as this is a trail and i may trip over a rock, tumble over silly and it will not be that refreshing anymore..(Hahaha). Running on trails is different as i had to stay aware and alert of out of place rocks at all times.

Three of us was running closely with my wife a few meters behind. The skies is still drizzling. We were jumping over muddy patches just to prevent our shoes getting too dirty (Hehehe).

We eventually arrived at our rest point (Ranger station). Took my 5-10mins of drink & pee break. Stretch a little and continued running towards JeLong Tong Tower. Along the way we begin to encounter a lot more muddy areas on the trail, some which we sunk our shoe into. This shows that our earlier “escapes” from mud to save our shoes is useless.

I actually love to explore wilderness areas on foot, but prefer to run instead of walk ; i like to feel the breeze hitting my face; trail running let me do that. The sound of my US size9 Asics Nimbus stamping on fallen dried leaves, little twigs and sandy little rocks on the soft ground, gives me the nice feel of nature.

After the tower, we headed towards the wooden planks, which is the u-turn point back to the main reservoir. Arrived at the golf course, and ran at the brim of it. Turned left into the route beside the reservoir and ran along the wooden planks. After the end of the planks, it will be about 1.5km to the main reservoir; the end point. I decided to pick up the pace to do some “real” running. I extended my stride and push forward. CheeHow was right behind me cruising along together. GuanSeng is not far behind keeping up. My wife by this time is about 5mins behind us.

Finally we arrived at the end point. Completed the 10km trail run in 1hr 25mins.
In fact we were running or should i say jogging at a too slow too comfortable pace..;p(hahaha). We did not push hard enough because some parts of the terrain’s down-slopes and up-slopes is too slippery (due to the morning rain) and we simply walk through it. And most of the time we were actually waiting for my wife to catch up, as she was in-fact running with a blister at the arch of her foot, which she later found out the cause of the blister was a little wooden twig in her shoe (Ouch).

(Hanging out the shoes to dry after wash).

2007-04-28T08:36:00.000+08:00

Running at my void deck (due to rain)

This morning I was awakened by the sound of thunder and lightning. Soon it begins to rain. The training run with FCBC bros at East Coast was cancelled. However i was determined not to let the weather spoil my day of having a good run. I changed into my running attire, went down to the sheltered void deck together with my wife and we started running.

It was rather uneasy to run at the void deck, as i need to slow down to turn at every corners of the block and i must always keep a look out for people walking by in order not to ram into them. But after 10mins into the run i begin to feel more comfortable and set into a regular pace. I decided to add in a few staircase sprints into the run. After every three rounds around the block, i will sprint up the staircase up to 5th floor, then down again to continue running. The run lasted for about 50mins. Finished it off with some stretch/warm down and abs crunches.

By then it was 8am, my wife had already changed(as she had finished her run much earlier) and was ready to go serve at the church weekend encounter at YWCA. Before she left I was instructed by her to have a “second workout” in the afternoon. Which was to wash the plates, tidy up the house, vacuum and mop the floor …. Blaah..sianz. I believe this type of “workout” for me, is even more “siong” (hahaha), as i’m really not those type of hubby that will gladly take on house chores. However I also believe that God have chose this very precious wife and house for me, and this is to be our special home, a place filled with love and call our very own. Therefore, I should also share the workload of maintaining the cleanliness of the house together with my wife.

Alright, I will put in some serious “house cleaning workout” later at noon. But this will not be updated in the blog, because this type of “workout” is too intense and painful ..for me ..for me.. to do a recollection. (Hahaha).

2007-04-22T16:12:00.000+08:00

Mizuno Mount Faber 10km 22 apr 2007

( i should bang my head for missing out taking photos with Eric and the rest of the guys). From Left: (Stan, Me, GuanSeng and CheeHow)

At 7am together with my wife meet up with my camp buddies GuanSeng at tiong bahru mrt and later CheeHow near Henderson CC. The start point was an open carpark slightly further away from the CC. Reason why the organizers decided to start the race from the carpark instead, was that it will be too congested to start from the CC. We later learned that the whole distance we ran was 10.5km .. 500meters longer ?!! : o

I meet Eric, Stan, Ben, Patrick, ChinTzong n wife. The turn-out was roughly 1600 participants or more. While we were chatting and doing some stretching, the race started without any indication. I was rather caught by surprise. I quickly switch on my MP3, turn right, dash across the starting line and begin my run.

Ahead of me I could see many runners dashing through, spread across the road, pavements and everywhere. I quickly slowed down my pace, as I know I would not be able to sustain such pace for long. As I was anticipating for the up hill later, in my mind, I keep thinking should I speed up at Mount Faber or just do a smooth steady pace?? GuanSeng and CheeHow was right beside me keeping the pace.

-At 1 to 4km
After about 1km, someone tapped my back. And I saw Stan zoom pass me like a flash. I decided to draft on his pace, but did not manage to keep up. 10-15mins later i reach Mount Faber, which i eventually decided to go at a faster pace, which was also my “demise”. Halfway up the hill I was already out of breath and slowed to a walk. Patrick passed me with a tap on my shoulder, I gave him thumbs up. Still on the hill up, my pace continued to move up and down. Jogging and walking to recover my energy level. If you were to look at my face at that point of time, you can tell i was no longer able to hang on. Ben passed me and encouraged me to keep going or something like that, because I could not hear properly with my MP3 blasting in my ear. I was totally relief when I saw the top of the hill; finally my “crawl” up the hill is over.

-At 5 to 6km
At the top of the hill I took a “pee” behind the bushes ; p. After that I suddenly feel really re-fresh..or should i say again –relieF- ..Hahaha.. . I decided to put on a stronger run downhill. Gaining some speed and tempo I was able to made up some “lost times”. Going downhill is really swift and relaxing. I could see runners around me having a “relief looked” on their face going downhill. ; ] . However it is advisable not to go full speed at very steep down hill as you may accidentally trip and tumble over.

Out from the hill I hit the flat pavements and the Songs in my MP3 suddenly Kicked in!!. With Songs:
Pick It Up
Pick it up!! Pick it up!! I was blind(dEAd tired), now I see
Love(The run) has got a hold on me
Now I sing (run) cause I am free
So i’m laying down my life, taking up my cross
All for the glory of your name Jesus
.
Majesty
Rising, I feel my heart sing
His praises, our Lord and King
The wonder, the majesty
Welcome The King of Glory in.

The Time has Come (Thanks Eric for buying me this disc)
The time has come, to stand(run) for what we believe in
So I for one, I’m gonna give my praise(run) for you
Today Today its All or nothing
All the way the praise(run) goes out to you Jesus
Yeah!! All the Way to Jesus.

At 7 – 8km
About 40mins into the run these Songs of Salvation came to my rescue, Thanks Lord Almighty Jesus Christ. My legs begin to shift into a higher gear, pumping my arms and legs into bigger strides; my “waiting mode” was over. As my speed increased, I passed many runners which had previously passed me at the hill. From afar I could see Ben, I manage to catch up with him, told him that we are about to finish lets push-on. Then along the way I saw a woman runner around her 40s laying on the floor in a daze looked with a few guys helping her up. Reckon that she have push herself too hard to the point of exhaustion. I suddenly sub-consciously slowed down for a minute or so..telling myself that I will not want this to happen to me.. but after a while i continued to up my tempo and caught up with Stan. He slowed his pace down very much and the funny thing is that his face does not show any signs of tiredness.. he was still give his signature big smile. Me on the other hand was already squinting my eyes with signs of fatigue and trying to push forward. Zig-zag many times on the narrow pavements to pass other runners, trying to work my way towards the front.

At 9-10km
I surge further forward as i realised it was about another 1km to the finish. After making the left turn i saw the Hawker Centre(which is near the finshing line), I decided to make my final surge towards to the finish. While surging forward, i could hear and felt someone running fast from behind. I turn my head right, and this young guy probably 17-18 years old wearing a black singlet(could be school’s running team singlet), gave a sharp glance, “urging” me to go for a challenge to the finish. I responded by breaking into a somewhat sprint. We were sprinting side by side exchanging sideways glances to see how the others were responding. The small crowds lining along the finish line was giving us some cheers. The young chap mange to out sprint me with 5 meters to go.

Completed the run in 56mins 06secs.

Had lunch with Eric and Stan. After lunch, Stan sent Eric and me with my wife home.

2007-04-20T10:59:00.000+08:00

Thursday Gym and Track running

Did my usual Track running & Gym training yesterday/thursday.
I will start with the stadium tracks to do speed work of intervals 7x 400m, with the 1st 400m jogging, 2nd 400m sprinting and repeat the seqence again untill i finish my 7x400m. i really hate this intense speedwork seqence of sprint-jog, however this type of trainning will improve my future runs. As the saying goes: Train Hard, Race Easy.
Proceed to gym to do Shoulder, Arms and Legs.
Shoulder - Military Barbell press or machine press & Lateral dumbell Raise or cable raise.
Arms - Barbell curls or cable curls & Dumbell tricep extension or cable pressdown.
Legs - Thigh curls & hamstring curls.

Ok, Will rest my legs the next 2 todays for the Mizuno Mount Faber 10km on sunday. Will update on the run again on sunday. ; ]

2007-04-19T16:59:00.000+08:00

Tuesday workout at JWest gym

Every tuesday i will meet Jason my gym workout partner long time friend. My workout will consist of
Chest - FreeWeights BenchPress & Machine Flyes.
Back - Lateral Pulldown or Rested Barbell plates roll & Cable seated row.
Legs - Loaded Plates Squat & Calf Raise.
Followed by running on the treadmill for 20mins. But this time i elevated the treadmill to level 7 at speed 9.5pace. i only manage to keep pace for about 15mins on elevation 7, thereafter, i reduced elevation and pace. Overall it was a nice and intense work-out, except for my "old" nagging knee pain. Thanks for the patella band strap on my knee, otherwise i will not be able to take the pain. But then again, i could be too dependent on the patella strap.

2007-04-17T11:27:00.000+08:00

Running up Pearl's Hill

Was introduced to this short 3km running route by my collegue. Although distance is short but running up the hill's steps at fast pace can be quite daunting. Pearl's hill is located behind the old CID police station at chinatown.

The route starts from my office, cuts through a tiny park behind cantonment road, cross a junction at chinatown and goes straight all the way behind the old police station, which will leads you up the Hill.

After the dash up to the top of the hill, i did a 5-10mins warm-down and proceed to the fitness stationcorner located near-by, to do some lunges, crunches, chin-ups ... etc. which. After that it is all the way down hill..huui.. and back-track all the way to the starting point. Overall, the run was short but rather intense, it took bout 18mins(exclude fitness station) to and back.

After the run i meet Eric for dinner and he treated me to a Buffet dinner at Amara hotel.

2007-04-14T14:12:00.000+08:00

Morning run at EastCoast

Arrived at EastCoast F2 carpark this morning at 7am together with my wife. Meet up with my bros Eric, Chris, Marc, Ben and Von and was also introduced to some other really nice and friendly morning joggers, they were there for the trainning run as well.

We started-off heading towards Safra at a slow relax pace. In fact the whole run was at a slow, nice and relax pace. Luckily so.. if not me and my wife will not be able catch up with those guys if they did their standard pace, as most of them are marathoners and Triathloners.
We were chatting and trying to get to know each other better during the run.

Heading towards Safra, i encountered a pungent smell coming from the direction of the beach. Turn my head right and saw...!! Gosh!!.. loads of "trash-collecting trolleys"..Hahaha, but thankfully the smell passed over fast.
After Safra we u-turn back to F2 carpark, some of us continued running towards Macdonald and the rest drove there, as they don't wish to run there and back again to pick-up their cars.

We eventually finished our 8km run and meet up at CoffeeBean to have our breakfast. A breakfast set easily cost $6.50, me n wife decide to share a set to save. Haha..i'm those "Kiam Siap" -trifthy- type lah. Depends lah, will at times spend more abit here and there..Hehe.

After chomping down the sausages, scrambled eggs and the skim milk, we continued chatting for awhile and decide to leave earlier as some of the bros need to work. Marc drove me, my wife and Chris home.

In fact i enjoyed this 8km of slow relax paced run. But i told my wife, i don't think the next run will be this relax anymore, better get ourselves prepared ; p.

Okie, now going to a massage apointment with my wife at a SPA.

2007-04-13T17:20:00.000+08:00

2007 is going to be a year of many Personal Victories!!

(My very first running event the StandardChartered Singapore 10km)

Started this blog to keep a Running/Trainning diary.
After taking part in the Standard Chartered Sin Marathon 2006 (10km) together with my wife, i got hook into running again. And was also influence by my church cell leader Eric. i intend to take part in this year's Army Half and later the StandChart 21km, but registeration is still yet to be open.

Had registered the Mizuno MountFaber 10km. Which will be held on 22 April. Upslope...Geesh!! Should be a tough running course. Will need to train some up-hills ... Gosh!!
Will keep posted on how was my trainning going. And the result and feel of this run.