我要滴自由

偶是不是跑太多跑巅了？要自由？？

莫非botak真的是脱了长裤，穿上跑鞋，立地成神-神经病！！

朋友，放心俺是了疯，但那可是乐疯。此话怎莫说？拿个凳子，坐下听我慢说；

去年中听Ernest说他玩Osim小三 用的还是租来的脚车笑翻后心里就冒起想玩tri的念头。只会蛙泳的我给自己1年学自由式。自由行动拖到真年初才开始。

老朋友大头指导；自由式beri easy, 我小女学了4次就能游200米。自由式#1 用手多过脚。。。手放松张开45度拇指切水，头向下，脚轻踢等等。

照单做，手势勉强还ok啦，头向下- 鼻子进水，头抬后呼吸- 嘴巴喝水，脚轻踢- 沉，再踢再沉，用力踢到肺暴- 脚还是不举。。。

再上山取经，山寨师父说你LP太重去买块浮板夹在大腿 - 有浮板助威，脚举了-游它二三十圈- 没有 problem， problem是浮板一除- tmd又不举了，oi 别想歪哦，令伯是说kar！

寨山不行去华山，华师父说："初学者还是得在脚下苦功" - 浮板在前，双脚在后，用力踢，使劲踢。。。 踢了一个月，稍有进步，浮板拿掉-脚半举，50米爆胎。。。。。。。
无语问苍天！
有没有吃了脚会举的神药是我每晚的祈祷。

皇天不负有心人，真的有耶！

有虾米？你问!

“有吃了脚会举的神药”

神药那儿买，多少$$一斤？你再问!

“在宝岛，免雷 F.O.C.”

你供:有啥尼好康？

botak 直指 ：看了脚会举的神贴
第一個題目是 - 蛙泳者如何克服自由式踢腳的夢魘
對於習 於蛙泳者,為 何自由式會這麼難以學成? 在習於蛙泳 20 年後, 1986 年我終於學會了自由式,曾經苦思過這個問題. 我的答案是,因為這兩種游泳法用力的方式是南轅北轍,所以習慣蛙泳者學習自由式時障礙重重, 尤其是腳的動作。。。。

谢谢台湾朋友王大哥的神贴 : http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=7660

我今天去泳池照王大哥所说的方法踢（大腿拉小腿）. 哈里路亚！ 不用吃药- 举了，太兴奋能举了，双脚终于会举了。
第一次能在不停歇游完100米让我激动不能，中马票都没这么song。各位想把自由式学好的快去那取经吧。不会游泳的更要看里面一绝贴

文章發表人 林志南问

對了..我不會游泳..我剛要下水..要做 什麼準備...
請王大哥指導一下..

桐花迷回：
讓專業的我來回吧

現金珍珠瑪瑙先放我家

房契地契過戶到我名下

深吸一口氣

鼓起勇氣, 下水游吧,

游越遠越好

再谢谢王大哥与我们分享他的“自由”心得。兄弟姐妹们让我们把脚高高举起来！！我是说游泳时hor，其他时候...随你哦

祝大家，跑路-开开心心，游泳-顺畅举举

自由万岁,我要自由(式)

team run2eat SD 2010 Support Stsations FAQs

0

www.sundownmarathon.com

FAQs for run2eat support stations aka petrol kiosks @ SD 2010

When is SD 2010?
Saturday, 29 May 2010
84km start at 1800hr
42km start at 2359hr

How boring is SD 2010 route?
Super duper BORING!
42km : Changi Aviation Park - Fort Rd - Changi Aviation Park
84km : above Lap X 2

SD2010 NEW BORING ROUTE

Why are we still running then?
Life is short, run hard to eat more lor!

Is there shuttle service to/from race site?
Two-way Sundown shuttle bus services will be provided to ferry participants from the race site and Pasir Ris Interchange. A fee of $1 per way (payable by EZ-Link or Cash) will be applicable.

Aside from two (2) shuttle service pick-up points, participants are also able to board and alight the Sundown shuttle services at the bus-stops along transport route. (Changi Coast Road, Nicoll Drive, Loyang Avenue and Pasir Ris Drive 1)

Shuttle Service Location: Pasir Ris Interchange
Shuttle Period A
Start Time: 4.30pm - 8.00pm

Shuttle Period B
Start Time: 9.30pm - 12.15am(30 may 2010)

Shuttle Period C
Start Time: 6.00am-8.00am, 30 May 2010

Shuttle Service Location: Race Site (Changi Exhibition Centre)
Shuttle Period A
Start Time: 5.00pm-8.30pm, 29 May 2010

Shuttle Period B
Start Time: 10.00pm - 12.45am 30 May 2010

Shuttle Period C
Start Time: 5.15am-9.30am , 30 May 2010

*Road Closure: Aviation Park Road and Changi Coast Road (From Aviation Park Road till Changi Ferry Road) will be affected from 8.40pm till 10.00pm on 29 May 2010.

How many team run2eat support stations are there?
2 stations

Stations location and the operating hours?
1st station : Petrol Kiosk@42km Aviation Park Road (for ultra runners)

Operating hour : 29th May 10.30pm - 30th May 12.30am
Station master : Philip Kho
Volunteers : Patrick Peng, Eugene Lim, Shirley Tan, Shao Jean, Amanda Lim, Chloe Sim
Camera man : Yu Hong
Volunteers please be at site by 2130hr

This station is mainly for the ultra runners to change their shoes/shirt and refresh before they continue their 2nd lap. To make it easier to locate our petrol kiosk, it will be setup near the official SD pit stop after crossing the 42km line.

How to get to 1st Station@ 42km Aviation Park Road (Race site)
*Road Closure: Aviation Park Road and Changi Coast Road (From Aviation Park Road till Changi Ferry Road) will be affected from 8.40pm till 10.00pm on 29 May 2010.
Aviation Park Road race site have 2000 parking lots.

2nd station : ECP Petrol Kiosk @ 25km/67km (same site as SCSM2009)
It will be 17km/59km milestone before u-turn at Fort Road (21km)

Running track opp Car Park C4 (500m after MacDonald).
Operating hour : 30th May 00.30am - 3.00am
Station master : Doris Lim
Volunteers : Ah Kun, Sam Foong, Vincent Teo, Huang Zhao Ming, Yvonne Yap. Alvin Mun, Sam Khor, Allan Kwek
Camera man :Yu Hong
Volunteers please be there by Saturday night 11.30pm.
This is the station where most action will be. It serve the FM @25km and the ultra@ 67km. For those faster runners, it may be a case of early birds misses the worms:)). If you want the pampering of this station - DON'T RUN SO FAST!!!

How to get to 2nd station @ECP 25km/67km ?


According to SD website, ECP Service road is open, you can park at ECP car park C4 or alternatively at Blk 1 or Blk 2, Marine Terrace and take the over-head bridge leading to CP C4.

Where are the support logistics for 2nd station @ECP 25km/67km?
They will be inside a van which we will park at CP C4 on Saturday afternoon.

What will be inside the van?
Tables, chairs, trolley, run2eat signage
2 cooler boxes
ICE (can buy on race day from 7/11, 500m away from station)
5 cartons @ of water, 100 plus and red bull
5 cartons of Energy Jelly
Power Gel
Bananas, fruits
Chocolate bar, biscuits, bread
Vaseline, Deep Heat Spray, Micro pore Blister tape, Handyplas

When and Who will be our first runner to arrive @ ECP 25km/67km
42km : Ernest Sim ETA 2 am
84km : Freddy Yeoh, ETA 12.30 am

When will the other freddy arrive?
Botak striving to ETA 2.15 am .

When and who will be the last to arrive?
Oi! this also want to ask? pie say leh :))

team run2eat 84km at SD2010
Ah Hoo, Ah Wa, Freddy Yeoh, Calvin Chia, Lee Teck Khing, Chan Ming Tat, Fung Chan Hua, Mohan, Sam Chong, Sim Shao Chong, Lau Shen Lian, Botak Sim

team run2eat 42km @ SD2010
Ernest Sim. Ng Chun Chuan, Tan Heng Yee, Sim Li Bin, Andrew Yong,
Bay Eng Seng, Chan Bing Long, Daniel Ong, Mag Yong Kwang, Roger Lim, Lim Jew Tim, Soh Geok Kim, William Tay, Jennifer Foo, Hazel Goh,
Lee Teck Seng, Tan Cheng Keat, Chen Yi Feng, Ang Eng Yeow,
Toh Boon Chye, Wong Meng Chiow, Leow Teo Hiang, Lee Whye Kin,
Lim Teck Hoe,Tan Fu Siong,Tan Boon Keng, Ong Mui Kee

Who do we support?
team run2eat will wear a team run2eat bright yellow sticker
We also support all other runners who come to our stations. (especially for deep heat spray)

The Ten Commandments

TGIF

The Ten Commandments of Marriage

COMMANDMENT 1.
Marriages are made in heaven.
But so again, are thunder and lightning.

COMMANDMENT 2.
If you want your wife to listen and pay strict attention to every word you say, talk in your sleep.

COMMANDMENT 3.
Marriage is grand -- and divorce is at least 100 grand!

COMMANDMENT 4.
Married life is very frustrating.
In the first year of marriage, the man speaks and the woman listens.
In the second year, the woman speaks and the man listens.
In the third year, they both speak and the neighbours listen.

COMMANDMENT 5.
When a man opens the door of his car for his wife, you can be sure of one thing:
Either the car is new or the wife is.

COMMANDMENT 6.
Marriage is when a man and woman become as one.
The trouble starts when they try to decide which one.


COMMANDMENT 7.
Before marriage, a man will lie awake all night thinking about something you say.
After marriage, he will fall asleep before you finish.

COMMANDMENT 8.
Every man wants a wife who is beautiful, understanding, economical, and a good cook.....
But the law allows only one wife!!!


COMMANDMENT 9.
Marriage and love are purely a matter of chemistry....
That is why wife treats husband like toxic waste.

COMMANDMENT 10.
A man is incomplete until he is married....
After that, he is finished... so he begins to run marathons ^-^

燃烧吧脂肪

2010 1月1号，我的"面簿"这样写的：

Year 2010
It is not running that hurts your body, it is the way you run!
Weight 75.5kg, to bring down to 70kg in 3 month, 68 kg by June 2010


三月里的脂肪 (sang to the tune of 三月里的小雨)

三月里的脂肪
淅沥沥沥沥沥 淅沥沥沥 拼个不停
健身房里的机器
哗啦啦啦啦啦 哗啦啦啦 跑不息
跑步为谁飙 仰卧为谁立
带着满肚子的期意

三月里的脂肪
淅沥沥沥沥沥 淅沥沥沥 挤个不停
麦里芝的小径
哗啦啦啦啦啦 哗啦啦啦 跑个不息
小径陪伴我 ECP听我诉
要减...我满腹的桔肉
请问小溪 谁带我去追寻
追寻那一个我爱的359心

2010 4月1号 愚人节最佳礼物： weight 68.5kg， waist 78cm

脂肪乃是这样压滴

我的三月：燃烧吧脂肪

2 Mar Swim 1,000m 32 min
2 Mar Gym 5km 32 min, Burn Tyre 45 min
3 Mar Swim 1000m 38min
3 Mar MR 10.5km 1:06:47
4 Mar Swim 1100 35 min
5 Mar Swim 1100 35 min
5 Mar Gym 5 km 26:58, burn Tyre 1 hr
6 Mar Swim 1000m 32 min
7 Mar MR trial 21km  2h30m
8 Mar Swim 1000m 35 min
8 Mar Gym 5km 29:35,, Burn Tyre 1 hr
9 Mar Swim 1200m 45min, Gym 3km 17min, Burn Tyre 45min
10 Mar Golf WCC
11 Mar Gym 5km 29:57
12 Mar Gym 5km 29:23
13 Mar 黄龙 8.4km 2h19m
14 Mar 九寨沟 23km 6h
17 Mar Swim 1000m 33:31
17 Mar Gym 5km 26:55, Burn Tyre 1h (weight 68.5kg)
18 Mar MR 8km 44:53
19 Mar Swim 800m 30min
21 Mar Taipei Express Ma 4:32:19 神州沙尘袭宝岛。狂风黄土众乐乐
24 Mar Swim 1,000m 35m
24 Mar Gym 5km 27:35, burn tyre 1hr
25 Mar Swim 1,000m 35m, Gym 2.4km 12:23, burn tyre 1hr
25 Mar Mt Faber 10.8km 1:18:23
26 Mar Swim 1,000m 37min, Gym 5km 28:01, burn tyre 1hr
26 Mar MR10.5km 72:22
27 Mar Swim 1000m 38min
27 Mar ECP 25km nite run/walk/ZZzzzzz 3:47:21
29 Mar Swim 200m 10 min, Gym 2.4km 13:03, burn tyre 45min
30 Mar Swim 1500m 1hr
30 Mar Gym 5km 27:53, burn tyre 1hr
31 Mar Swim 1000m 37:13, Gym 5km 27:35, burn tyre 1hr
31 Mar Mt Faber 10km 1:25:07
March Run 213km

2010 04 02 EX nite dog 25km @ ECP

Road is long, so what!

2010 03 27
ECP 30km nite run.
Route: ECP Mac -NSRCC - Changi Beach-ECP Mac

Life is short, run hard!
Road is long, so what...
SO what? SO WALK LOR:((

Have not done any long night run since 09 Sundown, so tonight the night! More reason so for Tim and myself becos we were supposed to be in KL tonite doing Energizer Nite marathon.

Life without botak

You need botak to brighten your day and night:))

ECP 9pm, 10 runners and 1 biker, I was touched by the good turn up. we welcomed 2 new kakis, Peter and Philip who are determined to do their first full marathon in 2010.

This brings back memory of our 08 nite runs when we trained for the inaugural Sundown Night marathon. That time, we were still mountain tortoise, our gears not stylo milo, never heard of Vibram, Power gel, Skin, 2XU etc... yes running was much simpler then. Botak always get sentimental.

2008 04 19 ECP nite run, notice your humbly botak still not a botak^^

2008 04 26, it is official. I shall be address as Botak Sim

We may have become a better runner with better gears then 2008, but 1 thing never change - As usual, our run "un-promptly" started late at 9.45pm(o_o)

Ernest leading the way

Tim and Peter were doing well with Philip lurking behind

I had to "jargar" Philip just in case he got distracted by those seafood stalls.

After the hawker centre with Bay pacing Philip, I ran ahead to join the pack. (Philip u-turn at bougainvillea garden to do a respectable 8km virgin run).

Bay, Peter, Tan and Tim decided to do just 15km and u-turn at NSRCC (in hindsight, it was a wise move).

How come this botak always hog the limelight?

The balance 5 "heros" move toward Changi beach park. With Teck Khing Metronome set at 180steps/min, the beep beep beep was music to our ears in the monotonous dark night. We ran at a brisk pace of 5:30m for this lonely strip.

Zhen Hua who will be doing a few Tri this year was with his bike at the coastal road to greet us. He will also be doing ultra at this year SD.

The vending machine at Changi beach park don't accept dollar bill, so we were left with only tap water to quench our thirst. All of a sudden, fatigue, tiredness and worse, sleepiness attacked. I just couldn't muster any more strength to run, so I shamelessly suggested walking and in this late hour, shame have many company.

The 8km walk back to NSRCC was like eternity. When we finally reached there, I was 90% dead with blisters due to the walking. I was so touch and wanted to kiss ah chan when i knew he parked his Forester at the Sailing Centre, Ernest and myself decided to end our agonies by running again, to us walking was the worse evil. By the time ah hoo and ah chan arrived, it was nearly 1.30am. We ended up doing only 25km of run/walk/half asleep in 3hr47min!!!

Did I told you Forester was a beri beri good ride indeed, when we arrived at the lagoon hawker Centre, only the mee goreng stall is still open, so it was to ECP Hong Kong cafe for supper, I never know mediocre foods can taste so heavenly, but that is another story. 3 am mark the end of our unfruitful first night run

It was a Zzzzzzz run, but we will be back next week.

Life is short, run hard
road is long, so what!
so... run harder

Life is short, run hard.

有一天，我会。。。

Saw above picture on Reuben's facebook. I signed on his facebook - “3:59, botak's dream finish time...one day, I will..."
He replied..."If I can do it, you can too!".

2009 18th October Beijing
We were chatting along the way to starting point of Beijing marathon when we met this handsome guy at the junction of Wangfujin

We make eyes contact, a polite smiles as we cross path and continued with our singlish conversation. Suddenly from behind, he bursts "singkapole" and unzip his track-shirt to unveil a Singapore flag on his singlet.

He introduced himself as Reuben Cheang, a true blooded Singaporean based in Hong Kong and Beijing was his first full marathon. After exchanging some pleasantries, we wishes each other all the best and parted way.

Marathons Stats
----------------------------------- Botak---------Reuben
2009 Beijing Marathon--4:53:23------3:56:30
2009 SCSM----------------- 5:38:12-------3:49:15
28.2.2010 HK Ma -----------------------3:59:37
28.2.2010 Tokyo Ma----4:22:55 ---------

Tokyo was my PB, juz another hard 1,380 second to the magical 3:59.
If I have to wear a pain (plus holding a deep heat on my left hand^^) to pursuit this dream, the chase had begun,

1 year, I will...

寂寞在唱歌 (写在东马后）

2010 2月28号
东京 5 度 冷 下雨
吉日 益马拉松

皇天不负有心人，2个月的练兵没白费,感谢再感谢终于让我如愿以偿的跑进4.30。这是我去年4/26大连马拉松许下而没兑现的承若。



09年9月我的blog 这样写着。。。。

孤单是一个人的狂欢...
狂欢是一群人的孤单....


怀念阿桑
阿桑（1975 2月26号 -2009 4月6号）
叶子一路走好，叶子不再寂寞!

寂寞...就唱歌吧
寂寞在唱歌 - 阿桑

而我...寂寞就跑步吧

寂寞在唱歌(东京马拉松版)

天暗的 雨还在下着
东马就要开跑了
路很远呢，得跑很久很久的
东马虽累 但是值得!

你若寂寞就去跑步 轻轻的慢慢的
路程越来越沉重 让你步伐变缓了

手麻痹了，脚也冰冻了
鞋子袜子更是湿透了
到终点了感谢4.22
大连承诺 东京了了

你若寂寞就去跑马 沉沉的痛痛的
42.195虽漫长 却能让你的心灵缓和

你
还寂寞?那就超马 温柔的 疯狂的
旅程越长越悸动 寂寞？才管TMD呢！

谁说的人非要跑马不可？
其实跑不跑是由你选择！
马跑完了，歌绝唱了
阿桑她...也走了

你
听寂寞在唱歌 轻轻的 狠狠的
歌声是这么残忍 让忍不住泪流成河
你
听寂寞在唱歌 温柔的疯狂的
悲伤越来越深刻 怎样才能够让它停呢