16 km of fresh air

first time using MapMyRun to map our next sunday run. it looks amateurish lah. never mind it is the intention that counts. starting point is Petir Road trail to macritchie and loop back.

interested in 16km of fresh air and free supply of negative ion? then meet at my house at 7.30 am this sunday, 20 july 2008

Bukit Panjang English School Class of 1970: George Carlin on aging.

Bukit Panjang English School Class of 1970: George Carlin on aging.

You BECOME 21, you TURN 30, then you're PUSHING 40. Whoa! Put on the brakes, it's all slipping away. Before you know it, you REACH 50 and your dreams are gone..........May you all make it to a healthy 100 and a half!!

awesome evolution.
That are for you mortal folks :-) botak me, I BECOME 50 AND my dream of 5050 just started. Yes! May All Of Us Make It To A Healthy 100 And A Half

The week after Mt. Ophir

Good news!!

I hereby declare it is "no running day" for me tomorrow, slacking and junks loading will be my only work out. Ok lah, maybe some simple finger exercise like mahjong is acceptable


Why? After coming back from Mt Ophir feeling 20 years younger, "strong" and "invigorate". I resisted the urge to run on Sunday, but ran my worse 8kms on Monday. Tuesday and Wednesday. The mind is willing but the hips, joints and even my "kar chng" refuse to co-operate. Thurday, went golfing and it was x'mas comes early for my golfing kakis. I will be the bigger fool if I still don't get the message my body is sending! All run and no rest make botak a jaded man but I know at least my golf kakis don't mind.

Some good advises from the guru

Fitness improves not only during exercise but also during rest. At rest, our body make adjustment to make the body stronger. Disregarding the need to rest and recover is a very common practice, over-training may lead to fatiuge or worse injury. Giving our body time to rest and recover isn't the same as skipping workouts or being lazy. Resting is about giving our body the time it needs to be stronger and fitter.

Resting is so that we can run longer.

see you tomorrow night@ 17 - good foods, good companies, good times.

One day at Mt Ophir

6.15 am, Sat 5 July 2008 started our journey to Mt Ophir via 2nd link, only managed to arrive at Gunang Ledang Resort at 9.30am due to a traffic jam at immigration.

9.30 am, pre-climb briefing under the coconut tree

10 am, waiting for clearance at Ranger office

10.30 am, own time own pace, chiong eh.....

taking a break at check point 3

Summit we all go...

the impromptu teacher, they called me "chekgu"

2.15 pm, ah wa and ah tan already on their way down

2.16pm“ 螳螂捕蝉，麻雀在后“ ah hoo looming behind

2.17 pm, 麻雀之后 is ? 法国帅哥 sebastian, our french friend

2.23 pm, summit mt ophir

I must be a good "chekgu" my students doubled in no time

2.50 pm, ah chen party make it to summit

let the fun begin, vertical descend

Water break @ Check Point 5

as sure as the sun will set, darkness besiege mt ophir

7.35 pm, mission accomplished.

Mr. Tay of Gunang Ladang was so kind to let us use his room for a much needed shower,want to see shower pictures too? sorry folks, the pictures have been changed to protect the innocent.

9 pm, gentlemen and hungry orang " dinner is serve".

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.