Night B4 Run

Hi runners,

Few reminders for Saturday marathon.

1) Don't bring your wallet, just put some money in a zip lock plastic bag,
2) Try to take public transport, if u drive, tie your key to your shoe lace.
2) Bring a long sleeve T or wind breaker, it is cold at the beach during the night, u can leave it at our gazebo when u run.

i guess we are all motivated and ready for the marathon. Due to business commitments or personal matters, a few runners had to withdraw from sundown marathon. Let's hope to see them in December Standchart Mara. sundown , we will run for them - he aint heavy, he's my brother.

Are you ready to ditch your big hair for the marathon? they are so passe. Go "botak" to power up your star quotient and do your bit for charity, not look like "rambo with the big hair.

just an update on our charity drive, so far we have pledge
1) $10,000 to Singapore Red Cross
2) $10,800 to a needy family in Singapore (with william personally topping another $7,800)
We are pledging another $10,000 to Sichuan Earthquake fund thru singapore red cross.
For every finisher, u raise $2,000. For every "botak" runner, u raise an additional $500. We are counting on your support

Attached are the final runners list ;

84.39 km Ultra Marathon
1) Ah Hoo
2) Ah Wah

42.195 km Marathon
1) Ah Tan
2) Allan Kwek
3) Ang Eng Yeow (botak runner)
4) Andrew Yong (botak runner)
5) Andrea Yong
6) Bay Eng Seng
7) Chan Ming Tat
8) Calvin Chua
9) Edwin Chionh (botak runner)
10) Elton Chew (botak runner)
11) Franklin Tan
12) Freddy Sim (botak runner)
13) Gary Theh
14) Huang Zhao Ming (botak runner)
15) Jennifer Foo
16) Mag Yong
17)Nick Soon
18)Patrick Peng
19) Peter Poh
20)Sim Li Bin (botak runner)
21) Sim Li Ern ( botak runner )
22) Sim Shao Chong (botak runner ??)
23 )Tan Kong Chee
24 )Toby Lim
25 )Vincent Teo (botak runner)
26 )William Tay (botak runner)
27 ) Willie Chan

In golfer magazine, they always like to feature "what's in my bag", I like to share with you my running X file .


My Running Supplements

left to right, Glucosomine cream, Glucosomine tablet, glutamine (for muscle building), 3rd Gen Calcium

My Running Gears

Adidas Singlet, Muzino Short, Ebene knee guard, i-pure sock, red and blue Asics Kayano shoes

My Running Companions

Adidas Fuel Belt, Garmin 305 Pro runner watch, Deep Heat Muscle spray, Zheng Gu Lotion, Power Gel.

Rest well, we have a date on Saturday Night.

Final "fam" run ECP - Bedok Reservoir - Changi Point

24 May 2008, Saturday 8pm

Meet at ECP carpark C4 to begin our last and final fam run. This run covers the last 22 km of the sun down marathon, it took us thru the siglap and tampines heartland en-route we need to climb 4 pesdestrian over head bridge. Since this was our last run, it was more leisure walking and jogging thru the maze of private estate and HDB blocks.

31 May 2008, we are ready!

yes! we got 2 more botaks', william and ernest

En-route

"Highway star"


sumptuous supper at changi village after the run

Preview of our latest botak , li bin

hi folks,

may i present our latest botak, li bin. price he paid for eating durian during last run :-) any one still wants durian??

having some PS3 fun with my "handsome" son (lagi handsome next week when he go botak too) before tonite 15Km taper run.

more botak coming... shao chong, vincent, william, ernest, elton

OMG ah hoo did 52Km in 7:20 and me 70Km in 6

I was at ECP mac at 8.58pm, ah hoo had already finished his first 8 km in less then an hour, that was fast. After having a fillet o' fish, i put on my blades and started hoo hunting. joined by ah chan and ah tan at lagoon hawker centre and we caught up with ah hoo at outward bound school (16km). noticed that he had a new running style that make his run more relax, good for him.

i was plesantly surprised by my much improved stamina- now i can blade at 25km/hr effortlessly. while petroling ECP and provinding logistics supports for the runner, i saw this on a notice board, good lobang must share lah;

Running Tips

START SLOW
begin with a walk or slow jog and gain speed gradually.

WATCH YOUR ARMS
keep your shoulders relaxed, arms at 90 degree angle and avoid excessive arm movement.

BREATHE DEEPLY
Purse your lips as you breath out to help you exhale fullu so that you can take deeper breaths.

RUN TALL
"pull" yourself upright as if you were a puppet on a string. This is the correct running posture

LAND ON YOUR HEEL
running on your toes put excessivepressure on your knees and may lead to injuries.

COOL DOWN
a slow jog at the end of your run will remove any lactic acid that had accumulated in your body

Train Hard, Train Smart

We finished a tired day at about 3 in the morning. ah hoo 52km via jog n walk, me 70km via blading...

good news, this morning my weighing scale read 71.1 kg

durian not good 4 running? then why u ate so much?

LBS

i was told by one of our most experience runner, ah wah that durian contains the richest energy source and it acts as a turbo power gel. after eating durian say durian is sour, why u so like this one huh?

ah hoo just sms me that he is going to ECP to do a 63 Km now, someone please stop him!! his middle name is "SIOW".

being sporting, i will join him later.......
not by running thought but in my K2 roller blade - dont pray pray, me can blade to a speed of 30km/hr, so 63Km?? saab saab the water lah

Durians???

Durians at the halfway stop were quite a welcome- but not the best snack during your 30km run i think...?
next time tapao char kway teow!

17th May 15Km Run change to Sunday, 18th May

Hi runners,

I had request from some runners that since Monday, 19th is a public holdiay, we will change our run to this Sunday, 18th May

Sun, 18th May, 8pm
15 km (ECP Mac - Safra-ECP Mac)
ECP Mac
8.00pm warm up @ track beside 7/11
8.30 pm run starts

no water point for this run, bring your own hydration.

ernest just called me from SFO airport, he is coming back for the sundown mara. He will bringing with him power gel, glucosomine, glutamine etc.. essiential aid for our run.

i am pleased to announce that the following runners had shave their head;

Vincent teo
Sim Li Bin
Ernest Sim
William Tay

we have 8 now, ah hoo you cut if we hit 10 botak! ok??

I assure you botak guys, you will run faster this sunday.

3 weeks to go n training plan # 14

hi runners,

for pictures of 10th May 31Km run , please go to http://picasaweb.google.com/sgh2222/2008_05_10_31km_run

thanks to the following runners that shaved their head to support our botak run
andrew
ah ang
zhao ming

kudos to andrew (our fastest runner) - you got LP.
using his own words :长发为君剪 :" 留了三年的长发啊，心疼一点点，但无怨无悔­！重生嘛，做个蜕变的再生人，为慈善义举出­一点棉力..... 嘿~~"

i am expecting a few more runners to go botak, so far the pledge one are
william
li bin
elton
vincent

still considering one are
toby
li ern
ah bay
ah chan


still no response one are
ah hoo
ah hwa

10th May 31 km runners list and their finishing position are

William
Andrew
Andrea
Li Bin
Calvin
Ah Wah
Ah Tan
Freddy
Zhao Ming
Ah Hoo
Lee Teck Kheng
Toby (26km)
Ah Ang (25km)
Ah Chan (25km)
Ah Bay (25 km)
Billy (15 km)
Patrick (15km, went to old starting point @ ECP Mac)
we are tapering our running, had enough endurance training. so we will do only a 15km run this sat

15 km (ECP Mac-SAFRA- ECP Mac)
8 pm, Sat, 17th May
ECP Mac
8.00pm warm up @ track beside 7/11
8.30 pm run starts
no water point, bring your own hydration.

Friday Run change to Saturday, 10th May

From: Freddy Sim
Sent: Wednesday, 07 May, 2008 4:27 PM
To: Freddy Sim
Subject: RE: Last 30Km Fam Run n training plan # 13



hi runners,

due to overwhelming requests from our runners, we are changing our run back to Saturday night.

Please take note we are changing the starting point to ECP Lagoon Hawker Centre and U-turn at Changi Village(Starting/Finish Point of Sundown mara)

8 pm, Saturday, 10th May
ECP Lagoon Hawker Centre
30 Km
8.00pm warm up @ track beside Hawker Centre Car park
8.30 pm run starts

For those who has ran the 30km run, the new u-turn point is just another 2.5 km run following the park connector inside Changi Beach Park, see map for details (mark with an orange X is the starting and u-turn point of our run)

The water station will still be at the side road of changi ferry terminal, so you have two chances to quench your thirst



Confirm runners list so far.......
andrew
andrea
ah chan
ah tan
ah bay
zhao ming
freddy
william
toby


rgds
botak sim

botak head can also make you run faster, aero-dynamic

I survived Mt Kinabalu

You Never Walk Alone

hi runners

4 more weeks, are you ready?

I had survived Mt. Kinabalu and i am pleased to share with you the experience in pictures http://picasaweb.google.com/sgh2222/2008_05_01_mt_kinabalu#



The climb completed my awakening to a new me. I feel younger, happier, stronger and looking to life in a total new spectrum.









i plan another 30km run on this friday night, this will be our last long run before mara, we need to slacken down to be in good shape for sundown..

30 kms (ECP Mac-Changi Beach Park - ECP Mac)
8 pm, Friday, 10th May

8.00pm warm up @ track beside 7/11
8.30 pm run starts

Joseph is our volunteer water man@ changi beach park, he was also game enough to shave off his hair yesterday in support of our marathon. kudos to joseph. you can get his autograph this friday night

i can't help but to be concerned- how many can complete the marathon as this will affect the $ pledge. so to keep up the spirit, this is the "botak" challenge.

But first let me tell you about the virtuous of "botak" head
1) You definitely look younger and fresher
2) don't need wax and shampoo mean you save $ and also more eco-friendly
3) a masculine charm with new found inner strength
4) you feel fearless to the extend of shameless
5) In the event you look really bad! 1 month later, you will be your old self, so what's the worry??

And here is the deal, for every runner that go botak for the marathon, I will donate an additional $500 per head. For the 2 ultra marathoners, i up the ante to $2,000 per head. Ah Hoo and Ah Wa, you hear me??

Back to charity, I am pleased to announce that $10,000 had been donated to Singapore Red Cross, SRC is a non-political, non-religious humanitarian movement that raises its own funds to serve humanity and further the work of Red Cross locally and internationally.

Another $10,800 is earmark to help a very low income singapore family with 3 young schooling children to cover their educational and daily expenses. William (one of our runner who also pledge to go botak) has volunteered to administer the proceed, he also pledge $7,200 personally to make it a total of $18,000 that will be distributed in 36 monthly payment of $500/month to the family.

I would like to thank you guys for your support to make all this happen, I am grateful， “kum-seah"

to all my friends running or not, i say :

"有钱出钱，有力出力"

有头发就。。。。剪啦！怕啥？？ 一个月后又是条好汉。


see you this friday night