讲耶稣

Radio botak today is playing Chinese classic plus teach you how to play guitar.

这是一首罗大佑早期的作品，只用木吉伴奏曲风简单，歌词语浅译深。偶就喜欢这种风格！

（如今我才真正明白星期天的教堂为谁开，上帝住的天堂门外平凡的魔鬼在等待 阿门）经典罗大佑！

耶稣的另一个名字 ...
词曲、编曲：罗大佑 １＝Ｅ　４／４拍

E　　　　 #Gm A E
耶稣有另个名字 叫做你也叫做我
A 　　　　　E F#m B7
我们都有他的圣灵 还有魔鬼的本性

E 　　　　#Gm A 　　　　　E
撒旦有另个名字 叫做你也叫做我
A 　　　　　E #Fm B7
他在梦中将我惊醒 笑我平凡的人性

E 　　　　#Gm A 　　　　　E
平凡有另个名字 叫做你也叫做我
A 　　　　 　E #Fm 　　　　B7
我们都在白天犯罪 就像夜晚的忏悔

A 　　　　　E A 　　　　　　　B7
如此我才真正明白 星期天的教堂为谁开

A 　　　　 　E A 　　 B7　　 E A　E
上帝住的天堂门外 平凡的魔鬼在等待 阿 门

We are not 神，we are 神。经。病。

6 days after Bejing ma, we were insane to do NF100, Singapore’s toughest and longest run.

















NF100, TOUGH, Gruesome are just too mild to describe this son of a B%$#*&^% course, if the 3km loop at Bt Timah nature reserve didn’t dent you, the 9km merry-go-round at Lorong Asmara Hill 265 will guarantee to made you go nut like monkey. There were a lot of monkeys along the route and I saw one HUGE one (must have weight 60-70kg) @ 29km Lorong Asmara.
The 100km solo runners (2 laps X 50km), they are not 人! They are 神，神经病;)))))

Botak will lobby in 2010 to rename NF100 Singapore’s toughest and longest run to :

NF100, Singapore's most sadistic run :))

I survived NF100 to tell another pics’tory adeptly titled NF 100: BRAGGING Time ;)
I will like to dedicate this story to all the loonies aka 神+2 in this crazy race, see u next year??

Enjoyed the PAIN.

(photo credit to Siongsan)

Can You Endure?

Macritche Reservoir 24 October 2009, 6.30am

Run2eat: one 100km solo, five team of 100km duo =10 loonies and 1 神

Your most handsome team, run2eat team BW. William don't seem to agree. but i call the shot

(Told you I was shameless)

This is the actual most handsome team, run2eat team EL

Could we have 2nd opinion? Vote for botak… 不错leh;)

This was what they called pre-race warm up – poetry in motion

Let the race begin

Oi! no flying allowed! We were supposed to run, walk or crawl

Bt Timah 14 km, with this type of descend, used your imagination how we got up here in the first place?

Freddy Yeoh, our 100km solo 神。。, look at dat yummy long pair of legs^-^

3 young men topping up fuel at our gasoline station@Chestnut Ave (15km)

2 even younger men taking a break.

2 young cars cooling their radiators at gasoline station

More cars pulling in at gasoline station.

Yoz!, Huang Qiang our China friend doing 100km solo, 神, 膜拜。

Wow-sar, “chio bu” also do 100km solo, salute 向女神。。敬礼!

Capt Roger leaving gasoline station, now where were that 2 FAT handsome guys ?

Announcing the arrival of the FAT car…

co-driver 泥在那里ah?

"Aiyoh co-driver dat is the wrong gasoline station"

对不起，让你们久等了偶们来迟(吃)了;)))

Still had runner behind us, haha ....

(Azhar got the last laugh when he trashed us in the end)

Welcomed to 9km of hill 265…

I tot daytime was for day-dreaming, how come got nightmare one?

救命啊!!!!!!!!!

The ascend at Hill 265

Even flying fox by now “pie-kah” liow!!

Steeper and steeper …now I “sukar” airport.

those ascends were becoming *&%$#@ sadistic and yuhong was still smiling,

either he was a tough nut or the hills had made him gone NUT!!!

We saw one, when we met Mohan @ 29km inside the NF Volvo Q60 sweeper car, he was hallucinating, he was going : ” I’m test driving Volvo lah…”.Poor thing, now we knew what hill 265 can do to a strong man ;))

This was the strong n sane mohan at the start of the race ;))

Big thank you to the volunteers', the back-bone of all races

38km, even strong men were down to walking

By now, you can forget about running…you would be glad still standing

The sight that always make my adrenalin flowsThe sigh that make all runners (male species) blood flows ;))

Our team champ, TK in 7:18

Li Bin. movie star finishing ( 7:34)

Ernest, you got the winning feeling (7:37)Our friend, Azhar finished in stlye (8:33)Calvin the flying fox came in 8: 40

Chan Hua (8:48) “玩臭” got porter to carry his hydration bag at the end.

Freddy , still fresh after completing 100km in 14h19m

This also Freddy, not that "fresh" after 50km (8:50)Despite massive muscle cramps, shao chong persevered (8:53).
(Photo credit to Siongsan)

Well done junior!

This picture looks familiar? Hahahaha home sweet home

Our NF100 results
100km solo
Position 9 Freddy Yeoh 14h:19m

100km duo
Position 57 Run2eat team EL – Li Bin 07:34, Li Ern 07:37
Position 86 Run2eat team KH – Teck Khing 07:18, Chan Hwa 08:48
Position 195 Run2eat team SY – Yu Hong 07:51, Shao Chong 08:53
Run2eat team CR – Calvin 08:40, Roger retired @ 37km
Run2eat team BW – Botak 08:50, William retired @ 40km

Trail running tips

Juz what we need before next week NF100

http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511-0-13095-0,00.html

TRAIL TIPS FROM BUZZ

"A technical descent separates the real trail runners from the road runners," says trail legend Buzz Burrell. Whether running downhill or weathering a storm, Burrell has tips to help you get the most from your off-road running.

By Lisa Jhung

PUBLISHED 03/20/2009

Fifty-eight-year-old Buzz Burrell is a bit of a trail running legend. The former record holder for the Colorado Trail and the John Muir Trail is known for his adventurous spirit as much as his endurance prowess. The Boulder, Colorado resident prides himself on running trails where no one has run before, and has explored places like Peru, Bolivia, Tibet with not much else than running shoes.

The manager of the LaSportiva Mountain Running Team, and a principle of the Boulder Trail Runners Group, Burrell shares his knowledge and passion for the sport with runners of all levels.

Here are some of Burrell's tips on getting the most from your trail running.

What should someone bring with them on a 45-minute to hour-long trail run?

Nothing, unless it's hot and dry. Then bring a 20-oz, hand-held bottle or a single bottle fanny pack (personal preference). You're not going to run across Tibet, you're just going out on your local trail.

The only difference between heading out for a short road run vs. a short trail run, is I strongly recommend trail shoes instead of road shoes. This suggestion applies strongly to the next two questions as well! I'm shocked at the number of people I see on trails wearing their usual road shoes—the parameters and needed features are totally different. You wouldn't drive your Prius down a 4WD road, would you?

What should someone should bring with them on a 2- to 3-hour trail run, or a 5- to 6-hour hike/run outing?

The simple answer: Bring food and water needed for the time one is exercising. Hydration is essential, as is food. The rest of what you read about being necessary is optional.

However, in certain circumstances, the following may be highly useful (or not):

• Photon light (aka "Micro-Light") - These are tiny LED lights weighing 1/4 oz; they should be put in your fanny pack and reside there until the day you accidentally do not get back to the trailhead until after dark; you can't run a trail with these, but you can walk, which is way faster than crawling back on your hands and knees, feeling your way.
• Windbreaker: If a storm comes up, a super-light (like, 3 ounces) won't keep you dry, but will keep you alive until you make it back to the car. It should wad up into the size of a sports bar. Note: The criteria for gear selection for a trail run is NOT to keep you comfortable during a major storm; If the blizzard or thunderstorm hits, you get the heck out of there. Quit, go home, come back again another day. The above two items will help you do that.
• Map: If you are taking trails you are not familiar with, bringing a trail map is sort of obvious, but thought I'd mention it so you don't think I'm callous and insensitive.
• Sports bar: It's not a bad idea to keep one sports bar in your fanny pack. It will get so stale you'll never eat it ... until you seriously bonk, in which case you'll remember it, rip it open, and nothing ever tasted so good. Happens all the time, but on the road you can beg for food or go into a gas station; On a trail, grubbing for roots and berries just isn't enough.
• Money: This is probably my most clever suggestion. Bus fare. A credit card. If you get really lost, having some cash will make finding your way back to your car much more pleasant. I've gotten so lost before, I've spent the night in a motel in the wrong town entirely. Without my .2-oz credit card, I would have been sleeping under a pile of newspapers on a park bench. The motel hot tub was way nicer.
• First-aid kit: This is what you really don't need. Every book or magazine I've ever read has long lists of first-aid items, but those items are largely worthless. What's a band-aid going to accomplish anyway? For minor injuries, everything in that little kit can wait until you get home, while if you get seriously hurt, nothing in that kit can do any good; The only items that will help require medical training and, if you have medical training, you don't need to be reading this.

What are your tips for running technical downhill trail effectively?

A fast, technical descent definitely separates the real trail runners from the road runners. A fit road runner can compete effectively on uphill courses, as running uphill primarily requires great cardiovascular output, but downhills are a different matter ... they require skill. Some would say daring. Here are my tips:

• Relax: You're probably not going to get killed. Getting uptight ruins your form which doesn't improve your chances.
• Enjoy: "Joy" is an incredibly effective learning mechanism! Your body will learn what it needs to do when you open your senses and attitude with happiness.
• Form: Good form is always the same: don't overstride. Let your foot touch down under you instead of in front of you. Keep the tempo up and the stride short.
• Don't trip: When you practice the above three, avoiding rocks becomes natural and easy. Time will improve your ability to run tricky trails more than thinking about it will.
• Braking The ideal downhill trail running technique, of course, is the same as for all running: don't put on the brakes with each stride. This is much easier said than done. But keep it in mind; don't overstride, land with your feet under instead of in front of you, keep the turnover high. On very steep terrain, it is natural and unavoidable to use your quads and brake a little with each step. Don't worry about it (you'll pay for it the next day however).

What are your tips for running uphill on trails?

1. The mental game is huge! If you think you're bad at it, you will be. Be positive, embrace the uphill.
2. Note that uphill running is by far the easiest on your body! There is almost no impact, and the cadence is low. You will never get hurt running uphill, so relax and enjoy it!
3. The best suggestion for running uphill is the best technique for running downhill, for running flat, for running long, for running short: turnover, turnover, turnover. Don't lunge, keep your stride short and quick. Same as Lance Armstrong on a bicycle: use a lower gear and a higher cadence.
4. Just focus on lifting your knees; the rest of your leg stays relaxed and will follow.
5. Hunching over doesn't help either. Stay upright, lead with your chest, keep the steps short and quick. If it's a short, steep hill, swinging your arms can help.

Can you explain the bit about swinging your arms on short, steep climbs?

Look at the people running the Pikes Peak Ascent (13.32 miles, 11% average grade, 7,815' elevation gain!). They are using a quick, efficient stride—good turnover, arms at their side, really working it, but staying relaxed. Then look at the people running Mount Washington (7.6 miles, average grade 12%, 4,727' elevation gain)—the final 100 meters is "The Wall"—a 22% grade(!) they are pumping their arms furiously, fists swinging almost to head height in an effort to gain more force.

The longer climbs are about fitness and efficiency; the shorter climbs are about fitness and power.

When is it more efficient to power walk uphill?

It's more efficient to hike when the speed produced is greater than the effort required to run instead. That should be obvious, but the point is, don't be afraid to power hike; it's a valid, effective technique. The critical aspect is to decide when to hike and when not to; don't let it decide you. In other words, early on during an uphill effort, determine at what grade you are better off hiking, and implement it immediately. Then alternate on and off; like shifting gears on a bicycle, shift technique as needed at every grade change. Then you won't be reduced to walking up an easy slope at the end of a race.

Any pointers on choosing a trail race?

Same as choosing any other race: "Hey, it looks like fun!" (Hint: trail races are WAY more fun than road races! Definitely give one a try). The only meaningful caveat I would offer, is resist the urge to go real long. For some strange reason, American trail runners yearn to run longer rather than run faster. So they work up to entering 50 and 100 mile races. Give that a try after a few years, but for now, 10K to Half Marathon is enough fun for one day!

Turn Back The Clock

After a hiatus of 3 months...

October is upon us, oh no! and oh yes!! the journey continue.... Mara-tong season is here again:)

Our schedule this month;
10.18 Beijing Ma
10.24 Northface 100km duo

From radio botak 10K55, we dedicate this song "Turn back The Clock" to the old, new and yet to start road warriors.
How we wish we can turn back the clock...

back to the care-free days @ coconuts hill end (椰山尾）
where black is black and white is white

back to the beautiful music that those black n white days produced.

Turn Back The Clock by Johnnie Hates Jazz (click to play)
I wish that I could turn back the clock
Bring the wheels of time to a stop
Back to the days when life was so much better... (music was much much better too!)

While i am getting nostalgia, do you know today is mid-autumn festival?. I was at the neighborhood shopping centre this morning and wanted to buy some lanterns, there were moon cakes but where were the lanterns? The Y-Gen have PS3, wii, xbox etc... they don't carry lanterns anymore... Guess that is the price we pay for progress. Wish I could turn back the clock...

祝中秋
花好
月圆
人团圆
中秋节快乐

Thanks God It's Friday

I tot my broken English orledi good enough! Meet my cousin broken Singlish...

Contributed by my classmate Bala

Ah Seng was asked to make a sentence using 1, 2, 3, 4, 5, 6, 7, 8, 9,10.
Not only did he do it 1 to 10, he did it again from 10 back to 1.

This is what he came up with.....

1 day I go 2 climb a 3 outside a house to peep. But the couple saw me, so I panic and 4 down. The man rushed out and wanted to 5 with me. I ran until I fell 6 and threw up. So I go into 7-eleven and grabbed some 8 to throw at him. Then I took a 9 and try to stab at him. 10 God he run away.

10 hor I put the 9 back and pay for the 8 and left 7-eleven. Next day I called my boss and told him I was 6. He said 5 , tomorrow also no need to come back 4 work. He also asked me to go climb a 3 and jump down! I don't understand. I am so nice 2 him but why he like this 1.