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Hot Runners Weekly Thursday Run

Wow..... good turnout today with 8 hot runners :- YS Yip, Stanley, Joseph, MJ, Edwin, YS Yun, HC and HT. Joseph on medication ran around the Rear gate running field area.

The other 7 hot-runners proceeded with the Breakaway Run arranged by HT along the 10km AMK-YCK route.

Edwin and YS were way ahead of the pack.

Stanley did extremely well for his very first 10km run, he can now confidently participant in any 10km Quarter Marathon race now. After joining the hot-runners group on the weekly runs since 4 weeks ago, his "beer" belly is totally gone and he looks much healthy and fit now.

Total actual distance covered is 10.32km.

HC clocked in a time of 1:04:39.

HT and YS Yip clocked in around 1:15:00.

The time included all the traffic junction stops.

Well done ALL !! Cheers.....

Hot Runners Lunch Get Together

YS Yip, Edwin, Cecilia, Tim, BokHui, MJ, HT and HC attended the Hot-Runners lunch get together today. Almost everyone ordered spaghetti. Seems like a natural thing to do for hot runners. A lot of knowledge and experience exchanges within the short 1 hour lunch together.

Cecilia/BokHui
on correct way to tying the shoe laces to prevent black toes or toes injury.

YS Yip :
Let the crowd passed first so that the camera man have enough time to shoot your photos.
Stomach upset due to taking energy gel during the race as body not used to it.
Parking water bottle on your car and plan running route to run thru your car for long distance practise run.
Wearing sunglasses.
Both husband and wife run the full mararthon together...wow.

Tim
Upcoming marathon events in the region e.g. HK, Beijing, Bhutan.
During training session try to cross minimum 70% of actual race distance. If can cross the full race distance at least once will be great.

HT
Upcoming Bithalon and Triathlon events.

HC
Lower back muscle sore and pain between 17 to 18km mark, never have that before. Need to train back muscle. Likely caused by poor running posture. Want to do a full marathon by Dec-09 or sooner.

Running Tips : How to lace your running shoes

Cilck the picture link below :-





From : BokHui

AMK Hot Runners Weekly Thursday Run

Four days after the marathon race. Six people turn up tor un together today. Joseph, Cecilia and HT took the shorter route around the field behind the rear gate.



!
BokHui joined the group for the first time. BH, HC & Stanley took the 6km Route-24. HC did a 6.64km with average speed of 10.6km/hr (tracked on his Garmin speed & distance monitoring watch).

STANDARD CHARTERED MARATHON 07-DEC-2008

SUCCESS !! WE DID IT !!!

Listed below are all our AMK Hot-Runners HEROES who have completed the Marathon events that they have set out to do..... Cheers !

Total 50,000 participants this year, a new record.

ACTUAL RESULTS (Chip Time) :

42.195km FULL Marathon
!
Poh HC 5:25:27 (2nd timer)

Isn't she gorgeous ?
Our very own Lady FULL Marathoner from AMK Hot-Runners !


!
Yip YS 6:50:01

Our macho movie star from AMK Hot-Runners.







Ong BH 5:08:00

Isn't he cool and charming ?

Our top male model advertising the S9-HD Bluetooth Stereo Headset Motorola while running his FULL marathon!

The battery lasted throughout his FULL marathon race. Wow... GREAT product.

Andersen-Bech Kim 3:54:30
(Wow! This man can really run!)
Our imported talent from oversea, Denmark.

Chan CS 4:59:28
Tay BH 5:44:00
!
Karthik Nischal 6:03:44
Our AMK Hot-Runners own Bollywood star !








!

Teo Tim 3:40:21

(Wow... this man can fly !)
Our FASTEST AMK Hot-Runner !!!

21.1km Half Martahon

Gan HC 2:26:01 (1st timer. 2,132 out of 6,339 men runners.)
our cheer leader......

Kuan ST 2:54:47 (1st timer)
Yeo KJ 2:26:15 (1st timer)
Tan YB 2:55:00 (lady)

Goh Edwin 2:22:34 (our own Tom Cruise... Mission not Impossible)

10km Quarter Marathon
!
Ng HT 1:07:23

Father and son pair. Son out-do dad!
Father a GREAT motivator...

Ng Jen Ho 0:55:22 (1st timer. Wow!)


LJ Lim 00:51:10

1st timer. My hero.
271 out of 7,669 men runners. Wow!




!
Phang KW 1:03:41

I did it ! My personal RECORD time!

Completing any marathon event is a GLORY!!



Per SH 1:27:00 (lady)
Tan Ivy 1:30:00 (lady)
Tee Eric 0:58:00
Hong SC 1:04:38 (2nd timer. Gun time only. Chip was in pocket and not on shoe!)


!

Alena (Mrs.Hong) 1:04:23 (2nd timer)
Wow... she is FAST!
I like her "rambutan" hair-style.

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

Confirmed Participants for the Standard Chartered Marathon Race 7-Dec

Confirmed participants for the 7-Dec-08 Standard Chartered Marathon Race in Singapore are :-

Tay BH (M) Full Marathon

Chan CS (M) Full Marathon
Kim (M) Full Marathon
Yip YS (M) Full Marathon
Yun YS (M) Full Marathon
Tim Teo (M) Full Marathon
Poh HC (M) Full Marathon

Gan HC (M) Half Marathon
Yeo KJ (M) Half Marathon
Kuan ST Half Marathon

Cecilia Yeoh (M) Half Marathon

Ng HT (M) Quarter Marathon (to run together with son)
Ng HT-Junior Quarter Marathon
Phang KW (M) Quarter Marathon
Per SH (M) Quarter Marathon
Hong SC Quarter Marathon
Alena Hong Quarter Marathon
Lim LJ Quarter Marathon
Note :
42km - Full Marathon
21km - Half Marathon
10km - Quarter Marathon

AMK Hot Runners' LUNCH Get Together - 4th Dec '08

Great turn-out for carbo-loading lunch today. All together 11 wonderful and beautiful people (why.... because they are AMK hot runners!).

Bech-Andersen Kim; Chan ChengSoon; Yip Yew Seng;

Gan HC; Yeo KengJoon; Phang KokWai;

Yuan Zijing; Yun YowSeng; Tan Huai;

New Catherine; Yeoh William;
Kim target below 4 hours for his full marathon (1st timer).

During his training session he has crossed 42km TWICE! Since he bought his new super duper Polar heart rate, speed and distance monitoring watch, he has clocked in a total of 799Km on his run since Sept till now. Wow.... 799Km !! More milage than my car has clocked in during the same period.

CS aiming for close to 4 hrs for his full marathon (regular).

YS Yip going to take it easy with walk and run combination for his full marathon (1st timer).

KJ target for less than 3 hrs for his half marathon (1st timer).

HC aiming for less than 2.5 hrs for his half marathon (1st timer) together with his Garmin heart rate, speed and distance monitoring watch.

KW is going to enjoy his 2nd 10km race at his own pace within 68 minutes (lucky number).
HT targeting less than 1 hr his 10km run.

Running Associates....... Thursday Get Together

From: Ng HT
Sent: Monday, December 01, 2008 9:48 PM
Subject: Running Associates.......

Lunch is ON.

This Thursday, 12 noon, MIC level 4 (3A).

I have booked the glass room from 12 noon to 2pm within the cafeteria. Anyone who is passionate about running are welcomed.

For last week's lunch proposal, we have positive response ... Kim, Poh, Gan, Cecilia, Tim, Yun, William, Stanley, Kok Wai.

I hope Catherine can make it this time round. We will have our photo together without our running attire for a change.

Sphaghetti Menu is available for those who wants to Carbo load for Sunday's Standard Chartered Marathon.
Grilled Chicken with Tomato saurce ... $4.10

with tomato saurce... $2.10

The run for this Thursday is still on. However, I will be expecting lower turnout as those running on Sunday race may plan to skip this session. I will probably be running the 1.2km circuit.

For those Marathoners who we do not manage to meet this Thursday: wish you a rewarding run.......... plus all the agony and sweat you choose to bare. Run for Fun, Run for Health, Run for Life.

Past weeks:

Was fortunate to meet persons with very good healthy doses of their energy and focus:

1. Kim qualified for the Biathlon with a fast 34min for 1.5km swim trial. He also did 42km runs of late and I suppose he should be tapering down the distance to prepare for the big day. His next plan after Mar 08 Biathlon is probably the OSIM July Olympic distance triathlon. For those who are planning to do the Triathlon, we will like to know who you are.

2. Met Poh during the fire drill.... the 7 Dec full Marathon run will be her second full Marathon this year (Sundown earlier) with mid distance events in between. WOW !!! 2 Marathon in 6 months.

3. Stanley has outdo himself again by running a fast 6km on his second run 6km run and he is enjoying every bit of it despite some early nagging aches. Hopefully this Thursday, the weather is kind for him to enjoy his new found speed again.

4. Last week's turnout is new record..... 6 persons ran the 6km track 24 route. 2 ladies were absent due to flu.

Intervals Running Training

5 more days to the 7-Dec Standard Chartered Marathon race.

HC went for a short Intervals Running practice session (total distance covered about 4.8km). Since he bought the Garmin Heart Rate, Speed and Distance monitoring watch, he has ran a total of 65.8km with that watch. More info on his blog site.

Have several questions on how to prepare for a half-marathon race. For those experienced Marathon runners out there, please click on the Comment button and share your experience or recommendation.

Questions :
1. How many days prior to the actual race should we stop running and let the body rest ?
2. On the early morning prior to the run, is it better to drink just water or Isotonic drink (e.g. 100-Plus) ?
3. On the early morning prior to the run, what "food" should we take prior to the race ?
4. For a 21km run, do we need to bring along a pack of "energy gel" to re-charge the body during the run ? how about for 42km full marathon run ?
5. What's the best warm up exercise to do right before the run and for how long ?