My Running Journal

Running Away From Work With Boss

2006-01-20T07:25:00.000+08:00

Running Route 20060120

Me and my boss decided to run home from work. Running is like a bug, it is easily being passed to the others. Anyway, my boss is not any virgin runner. he is a triathelete. He was one of those pioneer triathelete around in SIngapore. He was 18 years old, which was in early 1980s where he joined his first triathlon. And he is hooked till now. He is in late 30s going to be 40 in a couple of years.

He will be passing by my house. Therefore, I will end my run first and he will have to conitnue on to his home, which is about 3 to 4 km further in. Well, I love running alone. But once in awhile, its good to have someone running with you.

We started our running at 1704 hrs, I took 40 mins 4 secs to reach my home. My Max Heart Rate 167 at 86% effort and my Average heart Rate 139 which is at 72% effort. Max Speed 04:14 min/km and Avg Speed 06:27 min/km. Distance: 6.2 km. And I burnt 470kCal

Exit Quote: "To avoid criticism do nothing, say nothing, be nothing." - Elbert Hubbard

Hang Up On Me!

2006-01-20T07:21:00.000+08:00

Running Route 20060119

This is one of the most pissed off run that I ever ran! Why? My heart rate watch hung up on me!!! I though only people hung up on me, but that's the thing, my watch hung up on me, just the moment i started running! Sheesh!!!

Well, in the morning, was eager to do some run in the early morning. So I did only 3 sets of 1.2 km with push up and crunches and each 600 meter. Thanks to my running, it felt great. Honestly, the newer model of the watch have a little problem with it. I am monitoring this problem.

The old models are made in Finland, the newer models are made in China. Hmmm.....

Sad.

Exit Quote: "The happiest of people don't necessarily have the best of everything; they just make the most of everything that comes along their way." - Unknown

Two Laps, Two Watches, Egoistic Running After a Half Naked

2006-01-15T16:10:00.000+08:00

Running Route 20060115

Polar RS200D On My Left

Polar S610I On My Right

I did a little experiment with the heart rate watch that I had. Put on a single heart rate strap on my chest and wear two different models of same brand heart rate watch as shown above. The RS200D on my left hand S610I on my right. See whether it works.

Only crazy people will put on two watches at one time. And I am one of those crazy people. And I think, people will definitely can see and give a good stare at me wearing two watches at one go.

Well, I was trying to see whether both watches work on the same heart rate. Well, it actually does. Both giving a few beats apart. So I went off started my running at 1443 hrs. Yeah, I ran at odd hours. Heh!

Well, I am always fickle minded when I want to run. I only know my running route when I really step forward on that path. What I mean was, when I am running, when I reached a junction, there will be two pavement, I will decided there and than to go where I wanna go. Hehe!

That's the whole fun of running. No rules. You are no limited to that route, distance and timing. Running is to express your freedom. Run where as when you like it. So, while I ran along the canal, I initially decided to run a few places, but end up running at bedok reservoir.

And when I ran at bedok reservoir for one lap, I thought of running outside, but end up running two laps in bedok reservoir. Heh! I know its great to have running buddies with you once in awhile, but running along you can choose your destiny! Cheh! Talk like the character from The LOST. Choose your destiny! Do you know who that person I am talking about? Heh! Guess!

So my pace was constant throughout the run. Until the second lap, I saw a guy started his run infront of my about 100 meters ahead. He is not wearing his shirt. His pace seems quite fast. So, planned to catch up with him. Hehe!

Sorry ah, if you ever ran in bedok reservoir, if you saw a BOTAK guy with black track pants running after you, maybe thats me. Paisey. I ran after people just to make me feel excited abit. Hehe! Feeling lonely mah, so need company to play with. Not to boost my ego lah.

I did some "going after a guy" run at bedok reservoir a couple of times. And some of the runners will take up the challenge when I ran passed by than and they will be going after me and managed to run faster than me. Yeah, there goes my ego! haha! Anyway, I find it a healthy stranger competition. It tickles you abit to run faster.

So I slowly ran behind this half naked guy in front of me. Slowly and quietly and gave him a good surprise. One of the strategy about running, you must know how to silently run behind a runner during competition. Once you have reached him, you open up your pace and let him kanchong and he will try to follow your pace. By the time he followed your pace, he will lose up alot of energy on his kanchongness and end up letting you go.

So, that's what I did, running like a mouse behind this guy and open up my pace. True enough, once after I opened up my pace, it is a natural tendecy for a guy to follow someone, if someone running passed by him. So he managed to followed m pace until a few meters, that I open up my pace and left him behind. haha! There goes my ego! Sorry, sorry, I am not an egoistic person. I hope you know what I meant. hehe

So, how fast I ran? At an average heart beat of 155 bpm and max heart rate of 178 bpm. I ran 10.44 km at a timing of 55 mins 40 secs. My max speed is 04:44 min/km and my average speed is 05:19 min/km. A great run.

Exit Quote: "If we would build on a sure foundation in friendship, we must love friends for their sake rather than for our own." - Charlotte Bronte

Running Stressful Hot

2006-01-14T11:00:00.000+08:00

Running Route 20060114

The sun finally up and expect to have more in future. No more complanining or whining please. Typical of human beings, cannot too much sun, cannot too much rain. Must be in between, than perfect for running. Good for running but not for other plans. Nothing is enough for humans. Hmmm. Well, let's see who will be complaining next when the weather is getting and hotter and hotter.

I took the oppurtunity to run under the sun. The feeling is great when the sun shine on your skin. It seems cloudless at that morning. The temperature is kinda hot though. That's how I felt. The time was 0930 hrs when I started running.

At that moment of my run, I felt stress. I didn't know that stress really effect my heart beat tat much. I started ran slowly and gradually. BUt my heartbeat pop up so high. During the run, is it really stress that bothers me? When is the last time that I ran? Is it the hot weather after days of cold weather? Is it the food that I ate?

My heartbeat easily shoot up to my competitive heartbeat, which is aroun 170 bpm and I wasn't running any faster than my slow pace. At that kind of pace my heartbeat usual be around less than 165 bpm.

Well, along the way, I saw Taz near his house. He was crossing the traffic and shouted my name. I turned, smiled and waved at him. Than I proceed on running. After awhile I heard car honking. I thought it wasn't meant for me, so I continued on running. Than it honked again, I turned and saw Alvo's car, with Philip, Taz and the rest shouted and waved at me. Make me felt like some kinda star. The only star i know is star karat! What star karat means? You know when you ask your malay friends.

I took 1 hr 2 mins and 19 secs to run a distance of 11.78 km. My uncalibrated max speed is 3:20 min/km with an average speed of 5:17 min/km. My heartbeat shoot up to a maximum of 177 bpm which is 91% of effort and average heartbeat of 163 bpm which 84% of my effort. In total I burnt 927 kCal where I gained back at Fd's nephew's birthday party. I ate alot!!! haha! SInful fooods!

Exit Quote: "One who looks for a friend without faults will have none." - Unknown

What Can You Do During Rainy Days Beside Running?

2006-01-12T11:00:00.000+08:00

Running Route 20060112

What do you do during rainy days other than running? I am not saying I hate rainy days. the true fact, I love rain! I love the cool weather. Makes me feel sleepy. Recuperate under the bed. Hehe!

Once in awhile after a long stretch of running, you just need some break. Rainy days is a good time for you to enjoy and chill. Some people complain about rainy days. Well, I guess in order to enjoy the environment and weather you have to bond with such weather.

Running in the rain? Why not? But do not quote me. It is very enjoyable running in the rain. A lot of people claim that the rain in this era is not healthy compare to the rain in the olden era.

Why? Alot of chemicals and toxics and germs being spread in the environment and it causes the rain to be unhealthy? Is it a myth, I have yet to find out. Most people says that, right now, after you were caught in the rain, you get sick easily. Unlike like last time, the children enjoy playing in the rain.

Ok. back to running in the rain. To me, I find it is ok to run in the rain as long as you wear proper gear to run in the rain. Try to avoid running in the rain during thunderstorm, or when there's frequent lightning and thunder.

Why? Well, last time, I used to read in Adventure Race book, saying that, it's good to run in all types of weather, as in Adventure Race, there are alot of elements of surprises. Regardless of rain or shine, or how hot the sun is, adventure race still goes on. I took such school of toughts in my running. I run in all types of weather, regardless of how good or bad people will claim the weather is.

To me, all weather is good. Smile and enjoy the weather that you are running in. No two weather are the same at any one time. Especially, the unpredictable singapore weather. All we need to do is to by dynamic in terms of how to adapt to that weather. Human beings is an adaptive creature where we can adapt easily in the environment. So get to know about youself, get to know your limits and overcome, enjoy being yourself.

So, well, as a runner, same goes to other runners. There's always an itch to run, when we took a break for a run even for a day or two. So, I planned to run at my work place. It was raining. What I did was, stair climbing intervals.

I did 3 sets of 7 storey stairs plus a 6 reps of pull ups. After that I went to a 4 storey staircase and did 2 sets of it with crunches and pull up at the end of each staircase. Climbing staircase is no joke. I have two weakness in my mind. It's all about mindset. I am weak in stairs and sand. All the SSSSS... Always got demoralise easily when I see this two things. Heh!

After I finished my stair climbing. Me and my collegue felt like going out for a run. The rain getting lighter. It is time to take the oppurtunity to run out in the field. Yes! We did the run. 2 laps of the route shown above in the map.

We did a 12 min 41 secs of run at 1835 hrs. My max heart rate was 165 bpm which is 83% effort and average heart rate was 153 bpm which is 79% effort. My uncalibrated max speed is 4:28 min/km and average speed is 5 min/km. Running at a distance stated 2.53 km. Yeah, I burnt 170 kCal! Need to recarbooverload! hehe!

Exit Quote: "There is nothing either good or bad, but thinking makes it so." - William Shakespeare

Morning Run to East Coast

2006-01-07T12:10:00.000+08:00

Running Route 20060107 (1/5)

Running Route 20060107 (2/5)

Running Route 20060107 (3/5)

Running Route 20060107 (4/5)

Running Route 20060107 (5/5)

Went for a morning run to east coast. Actually, I planned to go to MacRitchie. Woke up at 6.30 am in the morning. But my lazy body was stucked to the bed. Felt like there's a glue sticking me to the bed. So I laze around till I saw my watch at 7.30 am.

Force myself up and prepare myself for a run. Running the long distance route that I ran for my secret 20 km run. hehe. Not secret anymore lah. There's alot of up slope and down slope in the beginning, than flat through out and finish of with up slope and downslope again. Normally, I took 2 hrs to finish the run, with plus minus 5 to 20 mins depending on the weather condition as well as how my body felt.

Started my run at 0805 hrs. It was a cold cloudy morning with slight drizzle. As I start my run, I really felt that this is going to be a cool run and I think I am going to feel good throughout the run.

As I run, the speed in my watch stated that I ran for sub 5 min/km, which I doubt so. With that kind of pace I am running, it is more than 5 min/km pace. This is the thing about this speed thinggy on my watch. You need to calibrate everytime you change your shoes. It'e either you remember the calibration number for different shoes or you just have to estimate the number or the last thing is just to whack and run, and take the speed as guideline.

Seriously, there's no such speedometer for a runner that is 100% correct. There will always be error. If anyone can find me a very perfect device that can measure speed and distance for runner, please tell me. Even GPS will have error in its reading.

My pace was constant throughout the run. And the weather really plays apart on my body condition during the run. Can't imagine if the sun was right on top of me during the run. I will running slower than what I did.

Along the run at eastcoast saw alot of runners. There's a group of runners, that organised by southeast cdc, called joggers or something like that. You will noticed them at east coast during the weekends. They will wear a sky blue dri fit shirt with running man logo on it. Most of the runners are not those competitive types. But its great to see that people are keeping a healthy lifestyle.

Running towards the bedok jetty remind me of Seal (member of SGRunners) who used to be an NDU. He told us alot stories on his eerie mission in the sea. hehe. The SEA is very mysterious, which no human knowledge can conquer. There are alot more things underneath the sea than beyond our comprehension.

Along the run, somehow I noticed a very familiar face, riding on the ironhorse bike! PENGUIN! haha! Been awhile I never see her. She has been bz with her studies and working. She told me that she spent more time in school than at home. It's like the school is her first home. She cycled along with me. Exiting from East Coast near Parkway parade where we go on our separate ways. I was asking her if she's intrested to join the Famosa Tri as my Encok Jo is really lookin forward for the race. Well, she will get back to me.

Now the problem that I have is that KL Marathon is in the first week of march and Famosa Tri is on the second week of March. Going two races consecutively is very money problem to me. Hmmm. I am in a dilemma. Will see how it goes as the day comes. Hopefully the Famosa tri can postpone to another month which is less likely to happen. Anyway, will see how.

Each time I reach Frankel Ave, my legs always feel lethargic, althought the distance is less than 20 km. I guess it's a mindset. I will always slow down and walk around that area. But today, I programmed my mind to move on and I did.

Reaching back to the starting point at 1 hr 54 mins 28 secs later. With a max heart rate of 171 bpm which is 88% effort and average heart rate of 153 bpm which is 79% effort. The max speeed is 04:21 min/km and avg speed is 05:23 min/km. I think that it should be max speed about 5 min/km and avg speed is 6 min/km. The distance that I clocked in my watch is 21.21 km. Which I think that it should be 20 km. I used up 1552 kcal.

And now, I am back at work. Consumed sooo much fatty foods and I think I ate more calories than I burnt just now. Felt sooo wasted. Anyway, will run again tommorow, as tommorow, more calories intake as there's wedding lunch to attend plus family gatherings. Waaaah. Cialat. How to lose weight like this? Sigh.

Exit Quote: "Each decision we make, each action we take, is born out of an intention." - Sharon Salzberg

Middle Long Slow Night Run

2006-01-06T00:10:00.000+08:00

Running Route 20060105

After The Run Along The Canal Near My Home

I am really eager to run longer than 5 km distance. Felt tired just now, but my mind pushed my body to run. I can't slack and overgrow myself again and slack and have to restart all over again to maintain my standard.

Wanting to reach my dreams and goal which I used to tell myself it is impossible and it will never happened. What is my dreams and goals? It is to run a marathon in sub 3:30. Haha! I know you all will be laughing and said that this guy must be joking. Sub 3:30 marathon?

Heh! I am always a joker in my own way and I love to joke to myself about how far and how fast I wanna run. Ending up, the joker in me, pushed me beyond my limits and make me who I am right now. I always joke myself I wanna run such distance, I wanna run such durations, I wanna do this, I wanna do that for fun and it end up becoming reality.

The creativity of setting up goals to achieve the impossible is healthy in a way that, it makes u positive at all time. Regardless whether you achieve or you did not achieve at all, you will always still be happy and enjoy every moment of it and joke about it. Haha. Crap! Just my theory of thoughts.

Anyway, yeah, another joke of the year for myself is to try running a marathon in sub 3 hr 30 mins. I know it is possible. But I do not know when I will achieve that standard. This dream of mine can only be achieve with pure determination and dicipline which add to my passion and joy of running. Why not?

Older people with size at their disadvantage still able to run 3 hr 30 mins. They are humans and I am human too? So what's the diff? I remembered someone quoted from one of the well known sportsman that, everyone is an athelete and his own way. So, I know I can achieve that. Unless, if my dream is to run a marathon in 2 hr 20 mins, I think, that moment can only be done in my dreams! Only in dreams......

Heh! Well, KL Marathon is in coming March. I am definitely preparing for that marathon. I did 3 hrs 46 mins last year. And this year, I would like to run lesser than that timing. Possible? Only time will tell.

I started my running at 2126 hrs. Total time taken for the run is 1 hr 44 mins at a distance of 16.48 km. My max speed is 4:59 min/km and my average speed is 6:19 mins/km. My max heartbeat is 149 bpm which is at 77% effort and my average heartbeat is 137 bpm which is at 71% effort. And I used up 1174 kcal.

The run is a very slow pace run from my place towards Ubi, down to East Coast and all the way back to my place again. Enjoyed the coooling run. I end the run and walk along the canal near my place. Enjoyed myself being alone, stretch, coool down and back home.

Exit Quote: "Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing

Revisit 2005

2006-01-05T09:50:00.000+08:00

The year 2005 started off with a very sad moment. Witnessing the the biggest earthquake that ever happened in my life, which caused huge waves, called Tsunami, that struck the asia region. Total of 126,000 lives were taken in a matter of minutes. Amatuer video recorded by tourist in the affected country can be found in a lot of websites. It is sad.

My collegues were called up and was activated to be there for recovery mission, and if possible, rescue some lives. But chances of living over there is very limited. But I always believed in miracles, and it does happen.

The tragic incident inspired me to do something for the victims. For those love ones who lost their love ones in this incident as well for those who lost their homes and property. Living in this comfort life, make me thinking that I need to do something, maybe not financially, but do something that I can do best. Running.

I discussed with the group of people that I knew about my plan. To do a 24 hr run "Running For Help". I planned to do it along the sea at East Coast Park to remind us on those who died in the tragic incident and at the same time to collect funds for the RedCross to provide to needies. Running along the sea reminds me of those who run away from the tsunami. They are running away crying for help and here I am running to extend my help to them.

It was the most memorable run that I ever had in my life and it will always be. The Running For Help! Besides that, I met alot of runners out there who are as crazy as myself. One of those whom I used to meet before the Running For Help event was Peter, he ran with me throughout that 24 hrs minus one lap. My salute to him! I did 150 km and he did 140 km without any support at all.

Before Running For Help, I always met him in races but we never chatted or smile. And now we crack jokes when we meet and we even run together. Running is never an individual sports, it created friendship and camaraderie.

There were a few happenings in March. Firstly, I did my personal best for marathon in KL. The fastest timing so far was 3 hrs 46 mins, which I have yet to break. It was the most memorable marathon that I ever ran. Secondly, that was the last time I met Chris, a friend from Germany who stayed in Singapore for an attachment. Till now, I have yet to contact him. He's a nice cool dude who love his dog alot and always talk about his dog back home in Germany. Really looking forward to meet up with him again if he ever return back to Singapore. And lastly, my mission to Indonesia, Nias Island. Sent by my organization to conduct search and rescue mission. A very memorable and eye opener for me. More to tell if we meet up in person.

In June, I ran my first MR25 Cross Country Marathon at MacRitchie. Basically, we need to do 4 laps around the 10.5 km route. It started off with a very heavy rain. The visibility was bad and the trail was floodee with water up to the knee level. Intresting. I enjoyed the run soooo much! There weren't many elite runners there. Therefore, I managed to get second position in the race. Was soo happy!

And in June, I created the singapore runners forum call the SGRUnners.COM. It was one of the most wonderful thing that ever happened in my life. It is still growing now with lots and lots of runner joining the forum. It's great to be a founder of Singapore's running portal.

I stopped blogging in my old blog in August. Till now, the only thing that I remembered is my mission to Pakistan, for the earthquake at Muzaffarabad. Very heart wrenching. I almost cried while trying to help the casualties. Good experience.

And lastly, in December, I break my MR25 Ultramarathon record by running 84.4 km. One of the most happiest moment in my life. And definitely, I got engage with Fd. Really really really happy to be the one whom I always wanna be with to spend the rest of my life.

Exit Qoute: "Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln

Morning Interval with a Toad

2006-01-04T08:28:00.000+08:00

Running Route 20060104

Woke up my new year resolution daily morning run. Felt like doing speed training in the early mornng. But somehow, my body just do not felt good to do any fast run. Therefore, I reconsider in doing a middle distance slow run around the reservoir. But, somehow again, my body just do not want to do any middle distance run. I end up doing the an interval training with sets in between.

Started my running at 0641 hrs. One end to end from the map above is about 600 meters. What I did was I start from one end and reach to the other and do my sets of push ups, 30 reps of it and return back to the starting point and do 50 reps of crunches. I did that to and fro for 5 sets altogether.

In total, I took 43 mins 03 secs, with a max heart rate of 164 bpm which is 84% of effort and averge heart rate 141 bpm which is at 73% of effort. Max speed taken is 4:45 mins/km and ag speed of 7:05 mins/km. Total distance is about 6.07 km. And through the calculation I burnt about 510 kcal.

One of the reason why I did this sets training was because I felt a very slight pain behind my right knee. I think, it's more like a little muscle stretch pain. In order to aggravate the pain, I planned to do a slow speed with interval sets in between run. No point for me to whack myself real hard and in the end I injured myself and need to bunk myself and rest for a longer time.

Another reason is that I would like to enjoy my run. Each and every run is an enjoyable thing to do. How do I enjoy the run is to listen to my body and give what my body need. One of the reason why injuries occur is when you never listen to your body.

Along the run, I saw alot of older people walking and jogging along the track. It's night and felt really inspired to see this older generation did to keep themselves healthy. I will reach that stage soon. In just a blink of an eye, I will be reaching the golden age.

Besides those older people, the thing that perk me up in the early morning during the run was something unusual that I saw along the run. It was like a rock along the running track. Than as I get real closed, I jumped and try to avoid the thing. It was a super huge toad! Waah! I was jumping over him and he didn't even move a slightest bit! Super toad man! Haha! I know I can do a lot of macho stuff! But toad! EEEEEEeeee! Please! Now I realised that I am not MACHO at all! Haha!

Exit Quote: "To avoid criticism do nothing, say nothing, be nothing." - Elbert Hubbard

A New Day Rising

2005-08-19T07:25:00.000+08:00

TLR here with a new running journal. I guess I need a fresh start. Having TLR blog is a great wonderful experience and journey for me. But I guess, it is time for me to simmer down before things start to get worse.

Worse? What do I meant by worse? More and more readers came to my blog, and as more brains are functioning at the same time, more misunderstanding could happened. Therefore, it is best if I kept low profile for now in this internet world. And the TLR blog will leave fond memories of me going through my running adventures. I really enjoy blogging in it. It's hard but I just have to.

Anyway, I have changed to this blog cos I just want to start a fresh. A brand new start. Once I am label TLR, I will always be TLR. And I am one right now. It's just another running journal, the same like last one. No difference. I know one day surfers will drop by to my blog, and it's no point for me to hide it, therefore, let them find this blog on their own. Like a wiseman saying, "Let nature takes its place".

Exit Quote: "There is no failure. Only feedback." - Unknown