the year is soon coming to an end. i have spoken to many of you regarding your goals.
just a reminder to evaluate them.
some pointers;
1. to lose 1 kg, you need to burn 7700 calories. and if each session you burn 1000 calories, you will need 8 sessions and that is providing you hold everything else constant. no snacking extra after workout. with the celebratory dinner after, you need to do extra to make up for additional.
2. an extra chicken rice meal or wanton mee dry can increase your intake by 900 calories. so chose wisely! not nice don't eat. there are always better ones 10 mins drive away.
3. run slow and run fast, work done is the same if distance the same but the body will perceive it differently. you get more benefits from running faster. and your heart in the long run will thank you. you will get more after exercise burning effect from hard workout.
4. run hard or run easy, your knees and ankle still carry the same load and suffer the same total amount of stress.
so where are you now? fitness, injury and health?
Thursday, August 31, 2006
Monday, August 28, 2006
New Year Day Run 2007
we should always look ahead ...
so i would like to ask for suggestions for NEW Year day run.
1. where can we host it? ECP, Mt Faber, some obsure park that we have never been to?
2. timing? new year day evening run stead of eve so that we start the year right with a run under our belt?
3. theme? first shot at our resolution run? at least you enter the year with negative calories...
4. goodie bag? tee shirt or race belt or a goodie bag of goodies (please suggest!)
5. program (most important since it is regarding food)
so i would like to ask for suggestions for NEW Year day run.
1. where can we host it? ECP, Mt Faber, some obsure park that we have never been to?
2. timing? new year day evening run stead of eve so that we start the year right with a run under our belt?
3. theme? first shot at our resolution run? at least you enter the year with negative calories...
4. goodie bag? tee shirt or race belt or a goodie bag of goodies (please suggest!)
5. program (most important since it is regarding food)
The AHM run...
It is always exciting to go for a race, the people the excitement in the air and sheer opportunity to push your limits.
AHM 2006 or Army Half marathon take us out from Esplanade to the shears Bridge to ECP, turn around into Nicole highway and town, before coming back from north bridge road ending at the Padang.
For the competitive 21 km or half marathon race, the race route compared to previous years' has more variety but for once we need to stop for traffic! Unless of course you are in the leading pack and escorted by police, you would need to stop at traffic junction and any other entrance or exits of traffic. You could be stopped up to more than 10 times if you are unlucky to be caught every junction.
lots of the runners seems frustrated by it and lots of the motorists too!
one passenger stepped out of the car and complained to the Marshals who was holding up the traffic for the runners 'I got a plane to catch, can we move it!"
I can understand his frustration but as a runner who has trained for this race, my mind was screaming 'I trained months for this race, and many of us here too so just wait a while or get out earlier to catch your flight!'
think the runners would be more concern about their timing than the scenery they can get along the way. By the way, there are not much of scenery but lots of buildings and 'instant trees'. I think I would appreciate the greenery in ECP more and less stress from all these distressed motorists!
it was just exhilarating to finish the race, met so many people who have that simile on their face of a race well run.
another complain though.. There were no water stations at the end point! There were lots of stall selling refreshment but no free cold water, there were Milo vans filled with sweet milky wholesome goodness but no cold water station or NEW water samples available.
we could have broken the NUS record of the drinking a van of Milo in 29min flat from the intensity the runners drank up the milo.
it was a great race apart from these complaints!
BTW, I ran 2.12hr (not very good, I did that years ago but I was also years younger with no injuries) and feeling strong!
can even go work after...
AHM 2006 or Army Half marathon take us out from Esplanade to the shears Bridge to ECP, turn around into Nicole highway and town, before coming back from north bridge road ending at the Padang.
For the competitive 21 km or half marathon race, the race route compared to previous years' has more variety but for once we need to stop for traffic! Unless of course you are in the leading pack and escorted by police, you would need to stop at traffic junction and any other entrance or exits of traffic. You could be stopped up to more than 10 times if you are unlucky to be caught every junction.
lots of the runners seems frustrated by it and lots of the motorists too!
one passenger stepped out of the car and complained to the Marshals who was holding up the traffic for the runners 'I got a plane to catch, can we move it!"
I can understand his frustration but as a runner who has trained for this race, my mind was screaming 'I trained months for this race, and many of us here too so just wait a while or get out earlier to catch your flight!'
think the runners would be more concern about their timing than the scenery they can get along the way. By the way, there are not much of scenery but lots of buildings and 'instant trees'. I think I would appreciate the greenery in ECP more and less stress from all these distressed motorists!
it was just exhilarating to finish the race, met so many people who have that simile on their face of a race well run.
another complain though.. There were no water stations at the end point! There were lots of stall selling refreshment but no free cold water, there were Milo vans filled with sweet milky wholesome goodness but no cold water station or NEW water samples available.
we could have broken the NUS record of the drinking a van of Milo in 29min flat from the intensity the runners drank up the milo.
it was a great race apart from these complaints!
BTW, I ran 2.12hr (not very good, I did that years ago but I was also years younger with no injuries) and feeling strong!
can even go work after...
Friday, August 25, 2006
scones.. they are not really healthy
instead of my monster workout, i baked scones.
not my usual entry but just want to share about my scones making effort which falls into our 'exercise and eat' theme.
look ok but taste bland.
the recipe does not include sugar.
according to some authority, it is the perfect carriage for all the wonderful jam, chocolate sauce and whatever and just like the ones served in hotels. now maybe i need to go shopping for the wonderful stuff to eat my scones with...
Monday, August 21, 2006
Running shoes and running routes
Many of the articles on the net claimed that you should change your running shoes every 500miles, that is 800km in metric.
but I find that I need to change every 500km or so before I feel the midsole giving way.
maybe the discrepancies could be due to the running surface.
the Bay Run is a great run but the concrete pavement is hard on the knees. After 5km in esplanade Park, my shin felt real sore and my knees were starting to protest.
I started running a lot more on the grass and it was much better. But after 10km or 2 laps, I gave up. It was just no fun,
for all of you who do the Bay run regularly, please take care of your knee and try to get more supportive shoes.
and change your shoes regularly. it is money better spent on new shoes then on visits to the doctors or physio.
but I find that I need to change every 500km or so before I feel the midsole giving way.
maybe the discrepancies could be due to the running surface.
the Bay Run is a great run but the concrete pavement is hard on the knees. After 5km in esplanade Park, my shin felt real sore and my knees were starting to protest.
I started running a lot more on the grass and it was much better. But after 10km or 2 laps, I gave up. It was just no fun,
for all of you who do the Bay run regularly, please take care of your knee and try to get more supportive shoes.
and change your shoes regularly. it is money better spent on new shoes then on visits to the doctors or physio.
Saturday, August 19, 2006
chef at work!
it is a bit late but still would like to thank FATA for cooking up a storm on 9th aug redemption party!
there will be more parties to come by but the redemption program will now be left to the hands of FATA to adminster. i am not going to accept any explanation or appeals from all quaters.. phew..
and the award goes to...
stylo mylo award - FATA! our residential chef
on the ball award - Mrs Scooby Ng, she suddenly run, swim and do hip hop...
most potential award - the viking! small heart but can ramp up heart rate to 190+ at the final stage and maintain 180 at the harder bits. imagine the potential after he lose some weight and gain more strength. armstrong also only doing that much only...
Monday, August 07, 2006
Tentative menu for 100 credits redemption
Appetizer
1) mozzarella and tomato
2) Green Salad
3) Cold soba in spicy Szechuan Spicy Sesame sauce and roasted peanuts. (An altered version from Xi yan)
Main course
1) Roast pork belly with rosemary and Alio
2) Duck with herb de Provence (grilled over open fire)
3) Seafood in pomodoro soup served with crostini
4) Gnocchi in crab meat sauce
Dessert
1) mini pancakes with Irish cream and chocolate fudge
ThatÂ’s the menu so farÂ…..
Enough for a 100 credit redemption?
1) mozzarella and tomato
2) Green Salad
3) Cold soba in spicy Szechuan Spicy Sesame sauce and roasted peanuts. (An altered version from Xi yan)
Main course
1) Roast pork belly with rosemary and Alio
2) Duck with herb de Provence (grilled over open fire)
3) Seafood in pomodoro soup served with crostini
4) Gnocchi in crab meat sauce
Dessert
1) mini pancakes with Irish cream and chocolate fudge
ThatÂ’s the menu so farÂ…..
Enough for a 100 credit redemption?
Sunday, August 06, 2006
awards night on 9th aug at the Margate
3 awards will be up for grabs for six degrees of freedom clients, trainees and supporters.
1. most on the ball-la
without pushing or nagging.. who train and race
2. most stylo
with the latest gear and look the part of top athlete... if not good but must at least look good!
3. most improved
in all ways; attitude, timing, style...
1. most on the ball-la
without pushing or nagging.. who train and race
2. most stylo
with the latest gear and look the part of top athlete... if not good but must at least look good!
3. most improved
in all ways; attitude, timing, style...
Saturday, August 05, 2006
FATA credits redemption system..
Since this program is structured in my universe...
it should goes by my rules..
like all good dictator, I will bestow whatever credits I deem fit no matter how unreasonable they seems to be to my subjects..
so I think some still need to work harder, some can redeem fully but there are still room to improve.
the final standings will be revealed on 9th Aug at the Margate.
it should goes by my rules..
like all good dictator, I will bestow whatever credits I deem fit no matter how unreasonable they seems to be to my subjects..
so I think some still need to work harder, some can redeem fully but there are still room to improve.
the final standings will be revealed on 9th Aug at the Margate.
Ben and Jerry is our reward...
who said we cannot slack a little at our quest to be healthier...
especially when there are 4 others to share the damage with...
see all of you for the FATA rewards redemption on 9th Aug at the Margate.
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