POSE METHOD(R) OF RUNNING

To : Hot-Runners

For those runners who are looking for a running method that will reduce impact on knees.

Hot-Runners group encourage its runners to use Pose method of running to prevent or minimize knees related problems.

The Pose Method of running was developed by Dr.Nicholas Romanov, a world class running coach. It is used by the members of the National Teams of 4 countries: USA, Great Britain, Mexico and Russia.

 

POSE METHOD® OF RUNNING

 

Reduce impact on knees by 50% (Scientifically proven)

 

http://www.posetech.com/pose_method/pose-method-of-running-technique.html

 

Run for Health, Run for Fun, Run for Life.

1st UPR Run after the recent 4-Dec marathon event

A total of 8 hot-runners turned up today for the fun run together. This is the first recovery run for some of us after the marathon event.
Ms. A, Aik Lan, HT, Jason, Mark, Dennis, HC and Bok Hui turned up.

Thanks to HT for bring the water cooler with ice and HC for supplying 2 bottles of 100-Plus.

A lot of information sharing about the recent marathon events. Bok sort of "hit the wall" after about 33km. HC both legs cramped at 30km mark and not able to move at all right in the middle of the run for about 1 full minute. Bok said need "potassium" to avoid cramp and banana is one of the better source for that.

STANDARD CHARTERED MARATHON 4-DEC-2011

SUCCESS !! WE DID IT !!!

Run for Health, Run for Fun, Run for Life.

Listed below are our Hot-Runners and VFI-Runners ENTHUSIASTS who have completed this Marathon event that they have set out to do..... Cheers CONGRATS !!

Total 65,000 participants this year, a new record for Singapore Standard Chartered Marathon.

42KM FULL MARATHON RESULTS

CATHERINE NEW  4h:40m:46s

Catherine was just amazing. With 4h:40m she out-run all our regular male marathoners!  Well done, Cat. We are all so proud of you. Using Qi Gong technique or what? Isn't she gorgeous?

Lim Lid Jlen   4h:38m:54s

Lid Jlen (HC’s nephew) came in with fairly good timing of 4h:38m for his 2^nd marathon.

EDWIN GOH      4h:50m:55s

Tim, CS & Edwin as usual are among the early finishers.

JOE TAN        5h:08m:54s (VFI)

Joe at 5h:08m was the fastest among the VFI-Runners.

JANTO          5h:12m:01s

Good poise, Janto!

TAY Beng Hwee  5h:44m:14s

Glad to see Beng Hwee. Always see him at this event every year.

HC GAN                 5h:43m:19s (VFI)

Our cheer leader. Both legs cramped at 30km mark. But managed to complete full 42km.

ONG BOK HUI    5h:53m:12s

Boz our happy-go-lucky guy. Very nice chap.

Hwee Chwee     5h:53m:12s

Our sweet-heart and regular Hot-Runner.

Aik Kai        5h:53m:12s

3 buddies HweeChwee, Bok and Aik Kai hold hands and crossed the finishing line together.

EJ YAP         7h:15m:56s (VFI)

Legs cramped early at 20km mark. Had a hard time but with strong determination completed the full 42km. Respect, respect. Congrats on your 1st marathon.

21KM HALF MARATHON RESULTS

Aik Lan   3h:42m:07s

Our pretty lady slow and steady... completed her 1st half marahton. CONGRATS!

YOAV ELGRICHI 2h:05m:53s (VFI)

Imported talent from Israel. FAST. From VFI-Runners.

10KM EVENT RESULTS

LEE KWONG YEONG 0h:54m:48s (VFI)

Sub-hour 10km runner! Congrats! VFI-Runners captain.

CK LEE 1h:00m:43s (VFI)

Very FAST. Congrats!

NG WEE CHONG 1h:02m:32s (VFI)

LI TZE JIUN 1h:10m:00s (VFI)

JENNIFER NG 1h:13m:21s (VFI)

LIM KUI FANG 1h:17m:29s (VFI)

Evon Tan 1h:20m:28s (VFI)

VFI-Runners fielded 3 full marathoners -> HC, Joe and EJ.

Edwin through “MSI” company sponsored 20 runners for this event. Their Adidas running t-shirt are dark red with blue logo.

HC and the sales GM through “PAY” company co-sponsored 53 runners for this marathon event. Their Mizuno running t-shirt are orange with lime green strips. Of these 3 run full marathon, 1 run half marathon and the rest run 10km. Slogan is “Work hard but stay healthy”.

KY, CK and WC are the early finishers among the 10km event  VFI-Runners.

Tze, Jennifer and Kui Fang did very well among the ladies 10km event  VFI-Runners. WELL DONE !! Most of them are 1^st time participants.

FULL RESULTS (not all are recorded here)

Stan Chart 4-Dec-2011

42KM RESULTS (NET TIME)

TIM TEO                  4h:19m:16s

Lim Lid Jlen             4h:38m:54s

CATHERINE NEW  4h:40m:46s

CS CHAN                4h:46m:03s

EDWIN GOH           4h:50m:55s

JOE TAN                 5h:08m:54s (VFI)

JANTO                   5h:12m:01s

HC GAN                 5h:43m:19s (VFI)

TAY Beng Hwee  5h:44m:14s
ONG BOK HUI        5h:53m:12s

Hwee Chwee          5h:53m:12s

Aik Kai                     5h:53m:12s

EJ YAP                    7h:15m:56s (VFI)

21KM RESULTS (NET TIME)

YOAV ELGRICHI 2h:05m:53s (VFI)

Aik Lan            3h:42m:07s

10KM RESULTS (NET TIME)

Lee Kwong Yeong   0h:54m:48s (VFI)

Lee Chee Kiong     1h:00m:43s (VFI)

NG WEE CHONG 1h:02m:32s (VFI)

LOY KWEE YONG 1h:05m:53s (VFI)

DU CHIH-MING      1h:08m:33s (VFI)

CHOO KIM ENG         1h:09m:40s (VFI)

LI TZE JIUN             1h:10m:00s (VFI)

WONG WEI KEONG 1h:11m:11s (VFI)

JENNIFER NG        1h:13m:21s (VFI)

LIM KUI FANG        1h:17m:29s (VFI)

SHENICE LIEW      1h:18m:28s (VFI)

IMRAN JAMALUDIN   1h:19m:11s (VFI)

Evon Tan                 1h:20m:28s (VFI)

CYNTHIA CALISTA 1h:23m:18s (VFI)

JOANNE SING       1h:23m:38s (VFI)

PRISCILLA CHAN 1h:23m:39s (VFI)

THANDAR MYO     1h:27m:49s (VFI)

BENJAMIN CHUA 1h:35m:33s (VFI)

TERRENCE LIM     1h:36m:25s (VFI)

SOPHIE SUN         1h:38m:13s (VFI)

Ng KahHong           1h:47m:06s (VFI)

KHOW SIANG THYE 1h:47m:06s (VFI)

YOHETHA SARAVANAN 1h:47m:49s (VFI)

TAN CHENG HOON 1h:51m:34s (VFI)

Lynn Wong              2h:00m:54s (VFI)

Cynthia Chan      2h:00m:54s (VFI)

Run for Health, Run for Fun, Run for Life.

Fwd: VFI-Runners T-shirt this Sunday Run

You will be seeing 53+ VFI-Runners wearing this running t-shirt this Sun 4-Dec.......

Fwd: Started his 1st marathon at age 70

In Today on Sunday newspaper today. This man started his 1st marathon at age 70. Now 79 years old and going for his 15th marathon next Sat 4-Dec.
Motivation to run -> had a heart attack and wanted ti stay healthy.

UPRs 18 and 11 Oct

18 Oct... UPR run was aborted due to presence of lightning as the rain poured. Too bad, have to wait for another week to get together again. Gan headed off to his gym and completed 10km on the treadmill.

11 Oct... 15 hotrunners came. Most of us were simply happy just being able to get some exercise in the transquility of UPR.
You can see the smile on Melisa as she waved and ran in on the home stretch.
We welcomed Poom to the group. She brought along a camera to snap some pictures of monkeys... yes real monkeys in UPR(not hotrunners).
Yip Yew Seng, a long time hotrunner joined this run. Hello. Long time no see.
At this time of the year, the sun set a bit earlier and it got dark soon while we sipped on the chilled isotonic. Rest n Relax.
Posed for 4 photographers before we left. (Yvonne was not in the picture as she had to leave earlier. )

Run for Health, Run for Fun, Run for Life.

It is always a new thing for me

I did it.... have not run with time goal for a while. This time, I completed the 6.4km in a few seconds under 40 minutes and I did not stop on the up slopes. This is a accomplishment for me personally as I have been slacking in terms of pushing for speed and distance for good reasons (off season after my event in July). The weather was good after the early morning rain.
Endurance Chan CS came. Bokz, Edwin, Melissa and Yit Kai were there too. A quick catch up and it is dark and time to go. Somehow, the 'drinks and chat' time always felt too short.... must be the good company.

Hope to catch up with the runners next week. Meanwhile, stay Healthy, lively and fun. See ya.

Misty Forest

Last week, we have a small party to welcome Daniel to run with us. He was introduced to the run group through Melisa. He was prepared and turned out in the Motorola lumi yellow running vest.
Hannif was enthusiatic about the run as well eventhough it was rainy the whole afternoon and gave Melisa + Daniel a ride there.
Esther, daughter of Hannif went for the run too. Now that Esther is getting to be a regular too, Bokz found a special XXS T-shirt for her to make part of hotrunners. To date, she is the youngest hotrunner at 5 years old. She has been running with the group for quite a while now.
The rain and last minute business kept many away from the run at UPR on that day including myself. I was told it was misty in the wooded area.... a UPR mood which was to be savored.

SAFRA AHM 21KM EVENT 4-SEP-11

More than 10 Hot-Runners participated in this Army Half Marathon event.

The weather was cooling in the early morning and all of us have a nice good run. Some of us manage to hit our Personal Best (PB) timing for 21km run e.g. Janto, HC, Cat, etc.

Some of those who (not complete list) ran in this race are HC Gan, Bok, Edwin, Alex, Jeremy, Andy, Yow Seng, Beng Hwee, Tim Teo, Janto, Kok Wai, Joe Tan, EJ Yap, CS Chan, etc.

Not forgetting the lady runners => Catherine, Margaret, Christina, Wendy Cheng, etc.

HC achieved PB at 2:09hr. After 3 weeks of zero running, he cramped his training into a single week => Sun 6km, Tue 10K, Thu 15km and Sunday the AHM 21km race. The main setback of suddenly cramping so much mileage in a single week was both of his center toes were swollen and arching.

Janto was very glad to achieved PB at 2:15hr.

Catherine PB at 2:10hr, etc. At 19km point her posture was still gorgeous and picture perfect like what the Adidas trainer has told us to maintain.

Edwin at 1:56hr.

Was glad to see CS Chan, Tay Beng Hwee and Tim Teo again since we have not met them for quite some time.









VFI-Runners

21KM RESULTS (NET TIME)
TIM TEO 1h:40m:23s
EDWIN GOH 1h:55m:44s
ONG BOK HUI 2h:01m:16s
CS CHAN 2h:04m:07s
GAN HOCK CHAI 2h:08m:16s
JOE TAN 2h:11m:57s
JANTO 2h:15m:01s
BH TAY 2h:28m:28s
EJ YAP 2h:37m:32s

CATHERINE NEW 2h:10m:53s
MARGARET LIM 2h:27m:19s
CHRISTINA LIM PEK LAY 2h:38m:10s

Distance and Speed tracking Free software for iPhone and Android.
HC uses RunKeeper.
Bok, Edwin, Catherine, Janto uses Endomondo.
Samples charts from HC (RunKeeper) and Janto (Endomondo) shown below.