Friday, August 28, 2009
Thursday, August 27, 2009
Thursday die-hards II
After the heavy and sustained rain in the afternnon, I was not expecting anyone will want to run today. At about 4:30pm, the sun came. It was to be a cool evening. It was a pleasent surprise to see Bok Hui and Edwin about to start their run towards track 24. Yearning to return to the once familiar 1.2km circuit, I decided to use the evening for short burst-rest cycles. Felt good after that. Bokz and Edwin were back when I done with running. Nice to note that the 2 running buddies were exchanging notes on running and IT equipment. Edwin tried mid foot landing with a forward lean. Yes... Edwin felt muscles aching at unusual places after the run. Before we depart, we make a mental note to particpate in next year's Biathlon.
HC returned from Malaysia in the evening today and did a 10km run on his own. More details click at his blog here.
Edwin, the picture is for you.... That is how bicycle is hanged at home.
HC returned from Malaysia in the evening today and did a 10km run on his own. More details click at his blog here.
Edwin, the picture is for you.... That is how bicycle is hanged at home.
Wednesday, August 26, 2009
Tranquil once more at UPR
After the hectic schedule fo events and my recent travel, going to UPR for a simple run was something to look forward to. MJ was there to greet the runners and catch up on activities and experiences. Eight runners made it to the reserviour. Among us, there was a new comer who ran with Riess and Francis to cover about 5 km.
I was satisfied with the 3.6km laced with challenging slopes. CS Chan and Steby were in their element and was very comfortable running close to an hour. Drinks was sponsored by our generous CS Chan. Thanks to Bok Hui for lugging the ice and cups diligently every Tuesday with Gan.
In the midst of our admiration of the scenic, tranquil setting sun, we came to the realisation that we did not talk about work, neither did we talk about running. We talked about the captive beauty of nature. It was an astounding point that we are very at ease with each other and had an enjoyable evening thru running together. ... Run for Life
Never Too late to join mass runs
Go for it !
Monday, August 24, 2009
Shoes for midfoot running....by the chi running master...
http://www.newbalance.com/running/training/MR800hi hot-runners,
if you've been hearing a lot on midfoot or chi running, here's a pair of shoes from new balance that is designed in collaboration with Danny Dreyer, the founder of chi running.
retailing at SGD$169 at the new balance store and if you bring your standchart registration slip there, you get a 30% discount...if you pay with standchart credit card, you get a further 7% cut, very good deal.
a pair of newton gravity (all newton shoes are for forefoot running) will cost you SGD$269, but it look really cool.....http://www.newtonrunning.com/newton-products/the-shoes
a pair of newton gravity (all newton shoes are for forefoot running) will cost you SGD$269, but it look really cool.....http://www.newtonrunning.com/newton-products/the-shoes
head down to the stores if you are serious about switching to forefoot running...chi or pose...one warning...there's no turning back if you want to see results...you have to stick to it...
from my xperience, the shin n calf n muscles around the ankle will be sored initially...so much so that i was wondering shld i continue...but the sheer joy of picking up speed when i wanted to and the much lighter landing make pose running irresistable...i stick to it and did a 90min trial for 15km on my 1st 100% pose running method....muscles 8ed terribly... i shaved 20mins off my previous 21km time by clocking 2hrs 02min for my last 21km race...my legs 8ed after the run...but the recovery is faster as these muscles are being strengthened..
strike a pose the next time you run...it may be all you need...
links:
Dr Romanov : http://www.posetech.com/
Master Runner Website: http://www.the-master-runner.com/pose-running.html
Do you have questions regarding Marathon or generally running needs?
Do you have questions regarding Marathon or generally running needs e.g. what accessories are needed, what is a good nutrition plan, running shoes, shirts, etc? This website of short videos may answer some of your questions.
Wednesday, August 19, 2009
USAIN BOLT: ANYTHING IS POSSIBLE
Thanks to Pete for sharing this with us. More info on a better running technique at http://www.posetech.com
---------- Forwarded message ----------
From: Laute Peter
Date: Wed, Aug 19, 2009
Subject: USAIN BOLT: ANYTHING IS POSSIBLE
From: Laute Peter
Date: Wed, Aug 19, 2009
Subject: USAIN BOLT: ANYTHING IS POSSIBLE
August 18, 2009
USAIN BOLT: ANYTHING IS POSSIBLE
History was made this past Sunday in Berlin when Bolt set yet another world record. When he did it in Beijing in 2008 by clocking in 9.69 - the world gasped, screamed and then celebrated, but many wondered if there were drugs involved, if he could do it again or if it was just a fluke, etc.
Usain answered by sealing the deal with another world record. Many expected him to win and for many it was only a question of "how fast will it be this time?"
What many don't know and others choose to ignore, is that the "lightning bolt" phenomenon almost didn't happen. Derived from all his interviews is the fact that sometime in 2005 Bolt, having suffered back and knee injuries on top of partying a bit much, had to make a decision "to be or not to be", "to focus or to drop it". Inspired by his earlier success, Bolt obviously decided to stay in Track & Field and the rest is history.
In one of the published interviews, his coach revealed also that there were changes made to Bolt's running technique at that time which led him on a string of victories and straight into the history of sprinting two years later. That fact alone should make it clear that talent is great, but an improved skill is even better, and that's the real deal maker or breaker.
Bolt is a beautiful example of good genetics and raw talent reinforced by better technique. His running technique alone is far more superior than anyone else's in the recorded history of running. Compounded by his physical and psychological attributes, that seem to be superior to other athletes as well, Bolt paints the future of sports in radical colors.
Funny enough, some of the physical qualities that really contribute to his success, are traditionally thought of as negative factors. His height (6'4), for example, is deemed inappropriately tall for a sprinter. It is true, a tall dude with a bad technique is bound to be a mess. Yet a tall dude that uses his body's natural mechanics instead of powering through them - will always be ahead of the pack. Why? Simple. Geometry, physics and biomechanics at work, and they will work beautifully in synergy, if you let them.
An analysis of the footage from Berlin reveals that Tyson Gay (274spm) happens to have a higher cadence than Bolt (257spm). Bolt actually upped his cadence from 254 spm at the Olympics in '08. Gay's (18.6) and Bolt's (18.5) degree of falling (leaning forward) is virtually similar. Yet Bolt is taller (Gay is 5'11) and his technique is better, and the combination of all of that contributes to the difference in output and the result produced. More likely than not, the power runner Gay will never be able to run faster than Bolt. The same goes for Asafa Powell, who was considered to be the "promised one" by the Jamaican federation officials. Unless there is a change in their technique - the future belongs to Bolt.
One of the most significant differences in the technique of these three stars is their ability to use the forces at work when running. Both Powell and Gay try to muscle their way whereas Bolt uses gravity to his advantage, he describes it as "smooth sailing". In the game of muscles vs gravity, muscles will always loose and you can bet on that.
It was a question that was of interest to millions around the world in '08 - what would the world record have been had Bolt not started celebrating early thus slowing down quite a bit. That question was answered on Sunday. He would have run 9.58 then and could have possibly ran even faster now. One-time world record-holder and three-time world champion Maurice Greene agrees.
Considering all current players in the field of sprinting, our prediction is that Bolt will keep on winning and will probably re-write history again and more than once.
There is another thing of major significance that the world witnessed. Compare to the race in Beijing, where the distance between Bolt and his opponents was so huge that it became a worldwide joke, as did his celebration before actually crossing the finish line, the one in Berlin looked slightly different. This time around the other guys were lined up right behind him much closer (in the world of sprint it is still pretty far behind) and he ran faster than before.
Just like Roger Bannister with his 4 minute mile, Usain Bolt had opened the door for the rest of the world and people followed. That is a type of change that extends beyond sports, that crosses all borders and changes the perception of "possible".
Like a few select phenomenal others, Bolt instigated a change in our psyche. That's why when he won in Berlin, whether you feel it or not, you won with him, your world was changed as well and it was changed forever.
"I always say: anything's possible." - Usain Bolt.
Article by Dr. Nicholas Romanov
Composed by L. Romanov
Photo from pumarunning.com
History was made this past Sunday in Berlin when Bolt set yet another world record. When he did it in Beijing in 2008 by clocking in 9.69 - the world gasped, screamed and then celebrated, but many wondered if there were drugs involved, if he could do it again or if it was just a fluke, etc.
Usain answered by sealing the deal with another world record. Many expected him to win and for many it was only a question of "how fast will it be this time?"
What many don't know and others choose to ignore, is that the "lightning bolt" phenomenon almost didn't happen. Derived from all his interviews is the fact that sometime in 2005 Bolt, having suffered back and knee injuries on top of partying a bit much, had to make a decision "to be or not to be", "to focus or to drop it". Inspired by his earlier success, Bolt obviously decided to stay in Track & Field and the rest is history.
In one of the published interviews, his coach revealed also that there were changes made to Bolt's running technique at that time which led him on a string of victories and straight into the history of sprinting two years later. That fact alone should make it clear that talent is great, but an improved skill is even better, and that's the real deal maker or breaker.
Bolt is a beautiful example of good genetics and raw talent reinforced by better technique. His running technique alone is far more superior than anyone else's in the recorded history of running. Compounded by his physical and psychological attributes, that seem to be superior to other athletes as well, Bolt paints the future of sports in radical colors.
Funny enough, some of the physical qualities that really contribute to his success, are traditionally thought of as negative factors. His height (6'4), for example, is deemed inappropriately tall for a sprinter. It is true, a tall dude with a bad technique is bound to be a mess. Yet a tall dude that uses his body's natural mechanics instead of powering through them - will always be ahead of the pack. Why? Simple. Geometry, physics and biomechanics at work, and they will work beautifully in synergy, if you let them.
An analysis of the footage from Berlin reveals that Tyson Gay (274spm) happens to have a higher cadence than Bolt (257spm). Bolt actually upped his cadence from 254 spm at the Olympics in '08. Gay's (18.6) and Bolt's (18.5) degree of falling (leaning forward) is virtually similar. Yet Bolt is taller (Gay is 5'11) and his technique is better, and the combination of all of that contributes to the difference in output and the result produced. More likely than not, the power runner Gay will never be able to run faster than Bolt. The same goes for Asafa Powell, who was considered to be the "promised one" by the Jamaican federation officials. Unless there is a change in their technique - the future belongs to Bolt.
One of the most significant differences in the technique of these three stars is their ability to use the forces at work when running. Both Powell and Gay try to muscle their way whereas Bolt uses gravity to his advantage, he describes it as "smooth sailing". In the game of muscles vs gravity, muscles will always loose and you can bet on that.
It was a question that was of interest to millions around the world in '08 - what would the world record have been had Bolt not started celebrating early thus slowing down quite a bit. That question was answered on Sunday. He would have run 9.58 then and could have possibly ran even faster now. One-time world record-holder and three-time world champion Maurice Greene agrees.
Considering all current players in the field of sprinting, our prediction is that Bolt will keep on winning and will probably re-write history again and more than once.
There is another thing of major significance that the world witnessed. Compare to the race in Beijing, where the distance between Bolt and his opponents was so huge that it became a worldwide joke, as did his celebration before actually crossing the finish line, the one in Berlin looked slightly different. This time around the other guys were lined up right behind him much closer (in the world of sprint it is still pretty far behind) and he ran faster than before.
Just like Roger Bannister with his 4 minute mile, Usain Bolt had opened the door for the rest of the world and people followed. That is a type of change that extends beyond sports, that crosses all borders and changes the perception of "possible".
Like a few select phenomenal others, Bolt instigated a change in our psyche. That's why when he won in Berlin, whether you feel it or not, you won with him, your world was changed as well and it was changed forever.
"I always say: anything's possible." - Usain Bolt.
Article by Dr. Nicholas Romanov
Composed by L. Romanov
Photo from pumarunning.com
Monday, August 17, 2009
Other Running Events in Singapore (2009)
23 Aug - Singtel & SCS 2009 Race Against Cancer
30 Aug - Run NUS
6 Sep – Yellow Ribbon Prison Run
13 Sep – Mizuno Wave Run
24 Oct – The North Face 100
1 Nov – Great Eastern Women 10k
8 Nov - New Balance Real Run
8 Nov – Salomon Xtrail Run
22 Nov - Run For Hope
6 Dec – Singapore Marathon
Sunday, August 16, 2009
Breakfast at Lau Pa Sat after the SAFRA Marina Bay Run 16-Aug-09
After the run some of us went to Lau Pa Sat to have breakfast today. The group share their running experiences.
Bok Hui shared his 'fore foot" running method which uses less energy, is fast, etc, etc.
Edwin followed HC's advice that to complete the full distance 21km, one must clear at least 75% of the distance during training. He manage to complete the whole race. However, the timing fall short of his expectation of less than 2:00hr. To do less than 2 hours he definitely need to train more and clear the 21km or during his training.
A lot more experiences were shared and the the group have a fun time together at breakfast.
SAFRA Marina Bay Run 16-Aug-09
About 32 hot-runners signed up the run today. The race was extremely crowded. My guess the number of participants is between 50,000 to 70,000 runners.
All of us completed the race that we set out to do. Most of us are happy with the run time achieved. But there are a few who wish they could have done better... which is ok as there is always be another race in future for them to break their own record time.
Actual results should be out next week.Estimate Run Time
21km
HT 2:42hr
Tim 1:35hr ?HC 2:15hr
Kuan 3:00hr
Bok Hui 1:57hr
Frank 1:50hr
Edwin 2:16hr
Kenneth 2:07hr
Cecilia 2:45hr
Margaret ??
ZiJin 2:16hrYS Yun 2:17hr
Will ?
Safiq 3:17hr
Pak Loon ?
MJ 1:50hr
CS Chan ?
10km
Janto 1:02hr
Hong 1:08hrAlena 1:07hr
Catherine 1:12hr (1st timer, wow!!)
William 1:25hr
Edmund 1:15hr (1st timer, wow!!)
Francis 1:19hr (1st timer, wow!)
Jimmy ??
PS Tan??
Betty ??
KW Phang 1:05hr
Thursday, August 13, 2009
Thursday Track-24 run prior to this Sunday Marina Bay event
As the half marathon event is this Sunday, most people has started tapering down their run distance. Today 3 runners turned up for the run... Edwin, HC and Frank.
This is the first time that Frank joined us. Welcome! He has been a regular runner in the gym and seldom run in the open. Glad that he joined us and I am sure he will enjoy the fresh air and the friendship with the hot-runners group.All 3 of us completed the 6.x km run at about the same time together.
Wear Yellow - 16-Aug-09 Marina Bay SAFRA Half Marathon Event
To : Hot-Runners Group
Hi,
the SAFRA Marina Bay half marathon event is less than two week away. Will like to suggest that the group wear the "yellow" t-shirt sponsored by company.
It will be easier to identify and find each other before and after the event. All together there are 32 of us who have signed up for this event !!
http://hot-runners.blogspot.com/
Hi,
the SAFRA Marina Bay half marathon event is less than two week away. Will like to suggest that the group wear the "yellow" t-shirt sponsored by company.
It will be easier to identify and find each other before and after the event. All together there are 32 of us who have signed up for this event !!
http://hot-runners.blogspot.com/
Some of us plan to walk and queue up at the 50m or nearer from the starting line. So we should be able to see each other there.
For those who are interested to have breakfast together after the run, we will meet at the finishing area and then walk to Lau Pa Sat together. Should be easy to find each other since most of us will be wearing yellow. Worst case scenario, find us nearby the ZenYu stall.
All the best and most important have FUN !
w.rgds,
HC Gan / HT Ng / Ong BH
Run for Health, Run for Fun, Run for Life.
w.rgds,
HC Gan / HT Ng / Ong BH
Run for Health, Run for Fun, Run for Life.
Thursday, August 6, 2009
Track-24 Run
Edwin, JY, TL Yen, Satiq and HC turned up for the 6km Track-24 run today. Good to see TL again. Have not seen him for quite a while as he was very busy lately.
As usual, Edwin was ahead of the pack.
HC sponsored a bottle of 100-plus which was more than enough for the small group.
GU energy gel from GNC - members buy 1 get 1 free
To : Hot-Runners
Special promotion offer for GNC members : buy 1 get 1 free for GU energy gel (original price is $3.95 per pack).
This will be useful for those training for 21km or longer for the marathon events (e.g. Safra, Standard Chartered, etc).
Bok Hui is a GNC cardmember and he volunteer to help any of our Hot-runners members to buy some.
For those who are interested please contact him directly at bokhui.ong@motorola.com or bokhui@gmail.com.
w.rgds,
Special promotion offer for GNC members : buy 1 get 1 free for GU energy gel (original price is $3.95 per pack).
This will be useful for those training for 21km or longer for the marathon events (e.g. Safra, Standard Chartered, etc).
Bok Hui is a GNC cardmember and he volunteer to help any of our Hot-runners members to buy some.
For those who are interested please contact him directly at bokhui.ong@motorola.com or bokhui@gmail.com.
w.rgds,
HC Gan
--------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------
On Thu, Aug 6, 2009 ; Ong BokHui wrote:
HC,
can help to send a note to the hot runners on buying of GU gel from GNC...
per pack is $3.95 now offer is buy 1 get 1 free for members.
rgds,bok
Wednesday, August 5, 2009
Mizuno Wave run
New up coming event shared by Eric.
From: Tee Eric-E11666
Sent: Wednesday, August 05, 2009
Subject: Mizuno Wave run
From: Tee Eric-E11666
Sent: Wednesday, August 05, 2009
Subject: Mizuno Wave run
Mizuno Wave Run is back, but this time is 10 miles ( 16km ) not 10km.
is here in AMK, not Bedok reservoir.
nice shirt and back pack given.
Sept 13.
Registration open till 23-08-2009, 23:59 HRS
COUNTDOWN TO RACEDAY
- TIME: 38 days, 21 hours, 17 minutes, 21 seconds
Race Details
Date: 13 September 2009
Venue: Nanyang Polytechnic Sports Complex
Distance: 10 miles (16km)
Race Start Time: 0730 hrs
Race Pack Collection
Date: 5th & 6th September 2009
Venue: Velocity @ Novena Square
Time: 11am to 8pm
** Participants are reminded to present Confirmation Slip and I/C on the Race Pack Collection Day.
To appoint your relatives, friends or representatives in Singapore to collect the race pack on your behalf, please click here to download the Authorisation form.
Authorisation form must be presented on the Race Pack Collection Day.
Sizing Chart
All measurement in cm.
Race Pack includes:
- Runner's Tag
- Electronic Timing Device
- Mizuno Back Pack (worth $59.90)
- Mizuno Limited Edition Running Singlet (worth $32.90)
- 1 Lucky Draw Entry
- 30% discount* on Mizuno regular-priced merchandise
Excludes selected nett priced items. Other terms & conditions apply.
Finisher Medals will be issued upon completion of the run.
Registration open till 23-08-2009, 23:59 HRS
COUNTDOWN TO RACEDAY
- TIME: 38 days, 21 hours, 16 minutes, 33 seconds
Tuesday, August 4, 2009
UPR Run
17 people turned up for the run today. 11 of them came in with the group "yellow" t-shirt!
It's Safiq second time joining us for the run. He did 7km today with ease.
HC and MJ did 10km. Click here to view HC's running data.
The rest did a mixture of between 3 to 6km.
Margaret suggested to make next week Tuesday as a FUN day together instead of RUN day. E.g. perhaps go bowling together or do some fun thing together. Good idea as next week is the cooling down period in preparation of Sunday 16-Aug run event. We will try to plan this out.
HT also suggested to have a carbo loading lunch together next week Friday. Will get BH Ong to help organize this.
BH donate 2 bottle and HC 1 bottle of isotonic drinks. Thanks !
Those who turned up today :-
Francis, Will, Pak Loon (or Pak Lah?), Reis, Margaret, Betty, Safiq, Jimmy, YK Chan, Guan Hong, Eric, George, Edmund, MJ, HC, Chia and Edward (last 2 person from NPI team, not in photo).
It's Safiq second time joining us for the run. He did 7km today with ease.
HC and MJ did 10km. Click here to view HC's running data.The rest did a mixture of between 3 to 6km.
Margaret suggested to make next week Tuesday as a FUN day together instead of RUN day. E.g. perhaps go bowling together or do some fun thing together. Good idea as next week is the cooling down period in preparation of Sunday 16-Aug run event. We will try to plan this out.
HT also suggested to have a carbo loading lunch together next week Friday. Will get BH Ong to help organize this.BH donate 2 bottle and HC 1 bottle of isotonic drinks. Thanks !
Those who turned up today :-
Francis, Will, Pak Loon (or Pak Lah?), Reis, Margaret, Betty, Safiq, Jimmy, YK Chan, Guan Hong, Eric, George, Edmund, MJ, HC, Chia and Edward (last 2 person from NPI team, not in photo).
Monday, August 3, 2009
OSIM Triathlon.....HT & Bok
last weekend saw OSIM International Triathlon being held at East Coast Park. HT & myself were part of the 3800 "mad-people" taking part. he took part in the Olympic Distance category and me in the sprints
preparation were intense for us...or at least for him...i was training hard for my swimming leg because thats my weakest...HT was focusing on his cycling...even joining a group of "deadly serious" bikers for training for i think 4 continuous Sats at ECP covering about 40km per session...was supposed to join him but was a slacker...:) bike not nice enough la..hehe...
the currents were strong and had some big waves (big as in local context ok :)) on both days. gobbled a few mouthful of highly concentrated salt water and was alternating between frontcrawl and breast stroke during my 750m swim...biking was pretty smooth and i thot i was cycling alright until i heard shouts behind "on your right"...thats biking term for "i'm going to overtake you"...or in our local language "SIAM AH!!!!"
i thot i swam better cos i was using less breast stroke....was biking better cos i was using lower gear to paddle off corners...but alas...time dun lie...clocked 1hr48mins...6mins slower than my 1st attempt...dunno how HT fared...will let him tell us :)
tragedy struck on day 2 when a participant went into trouble towards the end of the swim leg. the docs failed to revived him...its sad...cos it could happen to anyone...its once again showed that perfectly healthy and fit life can be taken away just like that....
so live life fully....love like there's no tomorrow, drink like there's no more wine left and party like u dun hav to wk tmr...you've only but got one life...live it...
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