so many things to do, so little time

21 June, 2008, Mt. Ophir climb.

The lastest ah pek table top dance by ah chan and ah tan

first, i must declare that i AWOL at the last minutes . The reason? this new Salomon "stylo milo" shoe that i specially bought for the climb.

Anyway, ah chan and company finished their climb in less then 8 hrs. congrats!

Did you watch tiger wood won his 14th major titles with only 1 leg? this is what your call determination, guts aka "guai lan".

But it comes at a huge price - the golf fraternity grief the absence of tiger..

Tiger Woods out for rest of the 2008 PGA TOUR season
Tiger Woods will undergo reconstructive surgery on his left knee and will not play the rest of the season.
http://www.pga.com/2008/news/pgatour/06/18/woods.ap/index.html

fret not golfers, no tiger? there is a new man in red.

Since bitten by mara virus, i had been neglecting my golf. from playing twice weekly it is now down to once a month and they usually were corporate or charity events. suddenly i realize that all run and not golf make botak a dull man.
so i am going to balance myself between , mara and golf. wait.. still got trekking, cycling, swimming, blading..

wow-lau so many things to do, so little time.

2 pm, 20th June 2008,

Singapore Island Country Club - Carslberg GOlf Classic.
see and behold! the new golfer in red - was that a tiger? was that a bird? was that superman? no, it IS the new BOTAK SIM

alas like tiger, i was also playing with 1 leg due to wearing the new Salomon XA Pro 3D XCR shoe for the practice round the day before. if there is a shoe call spiderman, this is it! but this spider shoe bites too tight and by the 9 holes, it was blisters time. After the carlsberg game it got so bad that i had to call off mt ophir.

Me and my golf memory

March 2000, Canon Dealer Golf Kunming (first oversea golf trip)

Year 2001, C2o Dealers Golf Trip @Kaike Golf Club

Year 2002, Canon Annual Golf @ Jurong Country Club

Year 2003, Nokia Golf Trip @ Quanzhou Country Club

Year 2004, SiTF Annual Golf @ Raffles Country Club

Year 2006, HSBC Golf Challenge@ Sentosa Golf Club. Four Hole-In-One. Total of S$1,000,000 Cash Prizes

Year 2007, PPS GOlf Tournament @ Tenah Merah Country Club

September 2007, Fortis Golf @ Sentosa Golf Club

The time i decided to do some thing about my weight.

April, 2008 Flying Club Challenge

Hole-In-One- Prize - An AIR PLANE!!

Pain Has a New Name

Pain? oh thy fools, what pain?
in running, pain has a new name - it is call "sync with the universe"

yes, there will be pains, but no surrender

down but not out,

enjoy, enjoy the pain!

Publish Post

6.30 am, Sunday, 8 June 2008 Singapore Passion Run

1 week after sundown mara, we are ready for the 15kms singapore passion run. only li bin and myself registered for the event. it seems after the mara, a few more had been bitten by the running virus, so we have about 10 more runners going to gate crash this event tomolo morning. Woot.......................shiok!!!

Some running tips from passion
http://www.singaporepassionrun.com/

Run with Passion with our "4-8-12" Tips

Brought to you by Dr Kwee Lee Fung, Raffles Medical Group Limited

4 Baby Steps to a Good Run

Don't begin a running program without a full medical examination.

Start SLOWLY. If this is the first time you are beginning a running program, start with a little running, then a little more, until you can run steadily for 20 minutes.

Do not judge your running by your speed. Judge it by how you feel.

Run in a way that feels most relaxed, natural and comfortable for you.

8 Spoonfuls of Healthy Tips

Carbohydrates are the best source of energy for for athletes. When you run, carbohydrates should be the mainstay of your meals.

Eat whole grain foods such as rice, bread, oatmeal, wheat, and bagels. These are calorie dense carbohydrate foods and also contain fiber, vitamins and minerals.

Your diet should also consist of plenty of fruits and vegetables as well. These are excellent sources of vitamins and minerals.

Avoid empty calories, especially snacks that are high in fat and sugar content. To satisfy cravings, select a fruit or bagel instead.

As carbohydrates are burned quickly, consider eating multiple mini-meals during the day rather than eating several large meals. This practice called grazing, helps you maintain a high energy level all day long.

A runner's diet should be a 55-30-15 diet. That is 55 percent of calories from carbohydrates, 30 from fats and 15 from protein.

Consider taking a supplement or supplements that contain the main antioxidants, beta-carotene, vitamin C and vitamin E. Vitamins C and E are especially important to runners.

Eat a light, digestible carbohydrate food one to two hours before running or racing. Good choices would include energy bars, a bagel, a banana or a piece of toast and jam.

12 Keys to Minimise Injuries

The warm-ups and cool-downs are important components of your workout or race. The warm-up prepares your body for running and the cool-down prepares it for the recovery period that follows a race.

The warm-up loosens your legs and your body prior to a run. The key to a successful warm-up is to gradually increase the intensity of the movement. Begin by walking, then jog, then run a little harder, then do some sprints.

Do not skip the cool-down. It is the best time for more thorough stretching or self-massage.

Do your stretching during the cool-down rather than at the warm-up. Stretches can be done more effectively and with less risk of injury after a workout or race as the body is more prepared for the stretches at this point of time.

Alternate hard training days with easy training days. The ratio should be one to three or even one to four. The body will need plenty of time to adapt to each hard workout and grow stronger before the next hard workout.

A hard workout is one that is longer or faster than your typical daily run. Do not worry about not getting enough hard days. The mistake to avoid is doing too many hard days.

An easy day could be a day off, a day of easy jogging, a day of walking, or a day of cross training or strength training.

The warning signs that you should heed that tell you to take easy days include an elevated morning pulse, sore muscles, slight cold like symptoms, lethargy, difficulty sleeping and a loss of appetite.

It is important to take an easy week every month if training hard.

Cross-train to prevent injuries and also to recover from them. For runners, the following cross-training activities, in descending order of benefit, will contribute the most to your running performance: elliptical-trainer, bicycling, pool tuning, weight training.

Cross-training gives your running muscles a rest whilst building the others. The end result will be a more coordinated and balanced body that could produce better running times.

Do a weekly long run to improve your aerobic capacity and fat-burning ability and increase weight loss and musculoskeletal strength. A long run would be one that is 50 percent longer than your average run.

is ah hoo that hoo or who is ah hoo??

weekendTODAY • May 31 - June 1, 208



Voices


The creative runner


HE SHIED away from the limelight some three years ago — about the same time his Creative Technology empire weathered turbulence in the face of a bloody MP3-player battle with United States tech giant Apple and tumbling stocks. Creative chief Sim Wong Hoo now breaks his silence, saying he’s a new man — thanks to his new-found passion for running. The trim, sporty 53-year-old will take on another challenge on Saturday night, joining some 300 runners — many of them elite athletes — in the inaugural, 84km Adidas Sundown Marathon, which will also see about 6,000 others going half the distance. In his first media interview in three years, he tells ANSLEY NG (ansley@mediacorp. com.sg) about his preparations for the race and how to get creative.


You ran your first marathon in December last year, clocking just under seven hours. A month later, you signed up for the 84km ultra marathon. Why?
I knew I wanted to take part in it when I read about the event in the papers. was in no condition to do the ultra marathon. But I always do things when I am not prepared. That’s the way I have achieved things all my life. You don’t prepare and plan, plan and plan, then decide if you can do the task. I do things that way. You actually set a goal, then you go. Then you set bigger and bigger goals. When I set my mind to do the ultra marathon, it was done. There was never a single doubt in my mind that I couldn’t do it. I signed up, and worked towards it.

Have you always been running?
I was never a runner, never an athlete. I had an embarrassing experience when I young, when I attempted a half-marathon (21km) with some friends during my National Service. This was 30 years ago. It was one of the first few times Singapore had organised such a race, so there not much support. We didn’t prepare for anything. We just ran until we couldn’t any more and started walking. Halfway through, my friend and I decided to have breakfast, after which my friend gave up and went home. continued and walked to the finish. When I got to the end, there was nobody there. There was nothing left, even the street was cleaned up. I don’t know how long I took, but it felt very long. I persisted to the end, but there was nobody there.

Is there a reason you are looking for such physical challenges?
I want to be a new person. I want to be young again. When you are young again, you have a second life. Now, am more energetic than some guys in their 20s. I been driving the company crazy.(laughs)

What’s the longest distance you’ve run so far?
Fifty kilometres, which took about seven hours and 26 minutes in training. Also in training, I’ve done about 170km — the equivalent of four marathons — in 10 days.

How many times a week do you train?
Four times, and I prefer to run at night, since my next race is also at night. When I run, I am working. I am most productive when running. I am the least productive when I’m here in the office. But when I am running, I am solving all the problems and setting all the big strategies. Every time go out for a run, I come back with some new ideas that need to be implemented. But when I’m in the office I get distracted, emails and people disturbing you.

A lot of people cannot understand the joy derived from running. Why do you do it?
Running changes your life. When I run, I am synchronised with the universe, so you can become more creative when you run. A lot of great ideas over the past year were crystalised and solved while I was running. Also, my brain is much sharper now. I used to go to meetings and take notes. Now I don’t, because I can remember everything. During my runs, I think about a lot of things and as such, it’s not boring at all.

Once, I had a problem with an invention, an IT type of product relating to imaging. I had been thinking about it for more than 10 years, and I didn’t have a solution. But in 20 minutes — while running — I found a solution. When I came back, I got my lawyer to file a patent. My lawyer is now stressed. He has 20 to 30 patents behind him, ideas that came up while I was running.

What do you think about when you are running?
The long distance can be boring. I am either counting my footsteps, or I start thinking about everything else — work, the world, the rising cost of food prices, the environmental problems we are facing, everything. You are in sync with the universe when you do that. Some people meditate to achieve that, but I run.

Do you follow a particular diet now?
No. In fact, I am more prone to eating rubbish now. After a run at East Coast Park, I go to macdonald's and reward myself with a Mcwings. Normally i don't take food like that, but now i can afford to.




Ai-Say-man! was this reporter talking about our 0123 ultra man, ah hoo?? They look alike hor??

Still on ah hoo, he also beri"chimp"! see him in action at the last 50m !! his face read "PAIN" but he prefer to call it "in-sync with the universe" mortal like me who is still struggling to "sync my golf swing" would be yelling why a F#*&@^%$ am I doing 84? but being ah hoo he just sync with the universe and enjoyed the PAINS :-)
.

after thought :
maybe will ask ah hoo don't be so "chimp" lah, "sync with universe" join me for easier tasks - "sync golf swing" or "sing kara OK" these two i beri good one . how? ah hoo, do u hear me??

trek mt. ophir??

Mount Ophir, known in Malay as Gunung Ledang, and in Chinese 金山 is a mountain forest reserve located in Ledang District(northwestern Johor), Malaysia. The summit is located between the border of Muar and Malacca. Standing at 1,276 m (4,186 ft), with a clear trail leading to the peak, the mountain is a popular destination among amateur climbers. Mount Ophir is also the 64th highest mountain in Malaysia and arguably the most climbed mountain in the country. (extracts from wikipedia)

Before i attempt Mt Kinabalu last month, there was mt ophir. the last time i was there, it was the 2000 millennium count down climb organized by ah hoo. now i can say i am FIT (Fit and Trim) but then i was also FIT (fat and tubby) and climbing mt ophir was already a gargantuan task.

i am thinking of arranging a mt ophir climb and think why not also invite team run2eat, it will be tentatively set on week end of 21-21 or 28-29 June.

Rough itinerary
Trek @ Mt Ophir 2 days 1 night (stay at Gunung Ledang Resort)

Day 1 - 7.30 am leave spore, arrive Gunung Ledang resort by midday.
afternoon suggested activities : durian farm, GOLF, Trek (guided) up the waterfalls and enjoy the beauty and wonders of Mother Nature etc... good night rest

Day 2 - 6.30 am trek start, with our mara experience we should be able to complete the ascend and decent in 8 hrs. seafood dinner at Malacca before we set foot home.

the cost per person should be about $200 (excluding transport) any takers?? i know it is on short notice, so please let me know ASAP. I will be away from 10th -17th June, but you still can drop me a line and i will let you know the contact point.

rgds
botak sim

PS: while searching the web for mt ophir info's i came across this site that carried some pictures from our 2000 millennium count down climb. plagiarism or ??
http://www.ntu.edu.sg/mae/others/alumni/activities/Mo2001/Mt_ophir.htm

the one playing accordion is non other then our ultra man ah hoo

other useful links on mt ophir
http://snowmountains.qsurf.org/~yeti/ophir/ledang1.php
http://www.myoutdoor.com/gunung_ledang/html/history.htm
http://www.ledang.com/

you can run, but U cannot hide

I am sure most of you have recovered from sundown mara? no?? then rest more.
Remember, our main aim is to be able to run for the next 20 or 30 years, so avoiding injuries is of utmost importance.

to prepare for the year end stanchart marathon, we can consider joining the singapore bay run as a warm up. Can i have some motivated 50's something to join??? just in case you don't know, i am fetish about 50's something runners, if you fit into any of below;

fat,fleshy,flabby
curvy,chubby,tubby,
plump,stout, portly,
obese,corpulent

you are my man . i will pester and bug you, you can run but you cannot hide.

So ladies and gentleman, here is the appetizer b4 year end stanchart mara.

About SAFRA Singapore Bay Run & Army Half Marathon
Register Now! Limited Slots Available for Competitive Categories.

Date: Sunday, 24 August 2008
Start Point: Esplanade Drive
End Point: Padang

The annual SAFRA Sheares Bridge Run & Army Half Marathon is back! Re-branded as the SAFRA Singapore Bay Run & Army Half Marathon, it will bring you past the iconic landmarks of the Marina Bay area.
Join Singapore’s largest mass-running event, Singapore Bay Run, is THE run experience you will not want to miss!
For the very first time, experience the run through the Marina Barrage, not forgetting the iconic Sheares Bridge, all in 1 day!
online registration at : https://www.safra.sg/singapore_bay_run.aspx?pageid=1433

just imagine how awesome it will be, the gharment close the Sheares Bridge for us so that we can run with 15,000 runners up the sheares bridge into east coast park before turning back to end at the Padang.

The route for Singapore Bay Run, Army Half Marathon
train hard, train safely, stay away from injuries.

Team Run2eat Sundown Marathon result

ladies and gentlemen,

Start your engine


Run2eat motto : Got road, run! Got mountain, climb! Got food, eat! got money, got money then talk lah!

And here are the results;

Finish Time 20Km 29Km 62Km 71 Km
84 kms ultra marathoner's

1) Ah Hwa (89) 13:46:28 2:37:02 4:11:44 9:39:41 11:32:29
2) Ah Hoo (123) 13:49:33

42.195 Km Marathoners' (Red denote "botak runner")

Name Bib# Finished Time 20 Km 29 Km

01) William Tay 3901 4:55:35 2:10:26 3:23:32
02) Calvin Chia 5400 5:13:56 2:17:59 3:34:25
03) Ernest Sim 7225 5:15:22 1:58:00 3:35:00
04) Sim Li Bin 5311 5:33:54 2:04:57 3:39:27
05) Andrew Yong 5035 5:42:13 1:55:54 3:36:00
06) Jennifer Foo 6499 5:45:08 2:23:34 3:54:15
07) Tan Cheng Kiat 6592 5:50:45 2:30:34 4:10:22
08) Botak Sim 5050 5:59:23 2:38:34 4:11:47
09) Ang Eng Yeow 4480 6:08:24 2:33:13 4:11:50
10) Andrea Yong 5943 6:09:43 2:20:07 4:20:01
11) Franklin Tan 7212 6:30:06 2:37:29 4:09:42
12) Chong Heng Kang 3659 6:39:31 2:04:24 3:51:12
13) Tan Kong Chee 4072 6:57:59 2:50:22 4:38:59
14) Toby Lim 3465 7:01:52 2:25:27 4:17:32
15) Huang Zhao Ming 6527 7:09:13 2:41:45 4:35:37
16) Bay Eng Seng 6480 7:09:13 2:39:36 4:35:39
17) Mag Yong 4085 7:04:10 2:38:34 4:35:44
18) Sim Shao Chong 3872 7:27:32 2:47:32 4:56:21
19) Nugroho 7485 7:46:48 2:53:43 5:06:56
20) Gary Theh 4271 7:46:49 2:53:42 5:06:58
21) Chan Ming Tat 6652 7:57:00 2:49:03 5:30:10
22) Allan Kwek 4860 8:08:30 2:57:08 5:28:58
23) Chen Wi Song 5055 8:26:01 3:15:43 5:53:20
24) Edwin Chionh 7076 Ran 25 Km
25) Willy Chan 7103 Ran 25 Km
26) Nick Soon 6535 Ran 24 Km
27) Patrick Peng 6529 Ran 18 Km
28) Chen Wi Feng 6415 Ran 17 Km
29) Lawrence Tan 5718 Ran 11 Km

31st May 2008, 8.15pm, this ultraman look fresh b4 start of 84Km.

1st Jun 2008, 10.25 am, this ultraman "par buay si" still looks as fresh after his 84 kms run.. the other ultra man, ah hwa beri low key one "pie-seah" to take picture

our team champion; william, also affectionately known as "ah hoon"

the 3 young and handsome sim's, ernest is taken, li bin still "dear hunting", shao chong? oui! still a v.. i mean boy boy lah!

Andrew, our only sub 4 hrs hope, but "pong-chek" after 22 km.

me, just ahead of mag at 20 Km check point

Alan at finish line, pose was great! but finish time?? aiyoh %$#%*&

Impossible is Nothing! Never say die from Wi Song, our youngest impromptus last minutes runner that bite his teeth's and dashed thru the finish line in 8 hrs and 26 mins

wi song papa, our affable chan ming tat taking his own sweet time to cross finish line, told me he got a walking on red carpet feeling. this guy no need to cut botak orledi fearless to the extend of shameless. what will he become if he cut botak??

our adorable boss, patrick, beri commendable to complete 18kms

To reward our effort, I am pleased to announce that Ah Hoo agreed to match dollar for dollar for "botak runners" too. so let see how much for charity. 2 Ultra X 4K@, 23 runners X$2K@ and 8 botak X 1K@.. Ladies and Gentlemen, through your effort, we have raise a total of $62,000. Thank you, 谢谢, ching kum-seah.

We are planning a celebration dinner somewhere end of june. will keep all inform when it is finalize. all are welcome.

at the mean time, continue your training. i hope to see we have 1,000 runners for the year end standard chartered singapore marathon.

for me, god willing, pray that i don't injure myself, it will be 84 km next year. anyone else??

感恩，感谢的心

2 down, 48 more to go

Saturday, 31st May 2008 2345hrs

you, me, we made it!!!! Ok lah, a few almost made it too:-)

for more pics : http://picasaweb.google.com/sgh2222.
those of you who have more pictures, please send to me.

congrats to both our ultraman, ah hoo and ah wah, they completed the arduous, demanding, back breaking &%$#@% 84 km ultra marathon.

I will also tabulate the full results later as the organiser is having some problems with posting the accurate result.

You want story for the run?? wait lah, a bit busy these few days.

PS : special thanks to sam, doris, moy hoon and annie for coming to support us and help to look after our gazebo and belonging while we were sweating. Kum-Seah heartfelt 感谢！！

Get prepare for year end Standard Chartered Singapore Marathon.

Target : to get 1,000 runners to join Team Run To Eat

Check Your Race Result Via Internet

http://www.sundownmarathon.com/results/index.php

SUNDOWN MARATHON T-SHIRT

While waiting for my dad to update, i shall post 2 pictures




I'm a proud owner of it LOL