Wednesday, December 31, 2008

Welcoming 2009

Wishing Everyone A Happy New Year!

Tuesday, December 30, 2008

Feng Shui and Predictions for 2009

It is the time of the year when everyone is looking forward to another new year ahead. It is also the time of the year "feng shui" and "experts" making predictions on what is going to happen in 2009.Every year I find it very interesting to read predictions from these "experts" and for past few years I always remind myself to recheck these predictions at the end of the year but as always I forget because I did not write down what were all those predictions.

This time I will put these predictions in my blog and hope to review them by end of 2009 to see if these "experts" are so good.I doubt they are expert but I know they they are good....good in making MONEY from the general public who wants to know the future.No one knows the future, everyone knows this and yet many still believe there are persons who can tell what is going to happen in the future.How silly and stupid can a person be.

As I was driving to work today,I saw a poster in front of Jusco announcing a feng shui seminar in Seremban by an unknown uncle.Wow..the feng shui trend has come to Seremban and more "experts" are coming out to make more money from the public.I wonder if the "experts" are so good,why they are not prosperous and rich.Why they still need to give seminars?Probably to help others!?ha..ha..ha...probably to help themselves and to make others look like fools!!

I think people wants to know the future because they are afraid or feeling insecure.They are scare of bad events,the unpredictable events that are going to happen to them.If you read the predictions every year,most of these are bad news to scare the public.Even the newspaper and medias have all the bad news..recessions,jobs cut,blah..blah..blah.No good news or predictions???

Here is what a psychic says:

-There will be an assassination attempt on Barack Obama.
-There will be serious tensions within Europe as the Euro free falls with both France and Germany threatening to leave.
-Gordon Brown will be forced out of office and an early election will be called.
-A number of C of E bishops and senior ecclesiastical leaders convert to Catholicism simultaneously threatening to undermine the very existence of the church.
-There is a world wide rekindling of socialist ideals and a major swing back towards communism in Russia.
-There will be a major terrorist attack in Dubai
-There will be a serious pollution problem in France – possibly in Paris with the contamination of the River Seine. Also a dam will burst in the Far East – maybe China.
-Britain sees many of its top companies go bust and in particular holiday firms, aviation companies and the building companies.
-Victoria Beckham will become pregnant with a long awaited daughter. And Jordan will announce she’s pregnant too.(who bothers...!!)
-There will be a knife attack on a top celebrity.
-Likelihood of war between the USA, Iraq and Iran in 2009.

Here is what a local feng shui "master"got to say:

General Prediction for 2009, the year of Ox.

1. It should be a turbulence year with difficulties in terms of the economy, diseases and terrorism.
2. We can only see a slight better outlook after Sept 2009.
3.It is a bad year particularly for those who were born in the year of Ox and Goat. Those who are born on those years should rather stay cool and avoid all unnecessary investment, purchases, job transfer and argument. They should look for stability in life instead. Keep their money in their pocket.
4. It is an excellent year for those who were born in the year of monkey. Take whatever opportunity you have to shine. For those who were born in the year of pig, this is your ‘run-about’ year whereby you have to travel a lot.
5. Romance year for horse.
6. Study year for rooster.

In order to stay good luck, we have to:-
1. Be a kind-hearted man always. Willingness to help others is most crucial to enhance ones luck. Do more charity and you will feel that your luck will become better.
2. Always say something nice to others and your luck will be better than before.
3. Put water features at the right locations i.e. the southwest and east of your house or office for period 8 (2004 – 2023). The water should flow to the direction of your house as water symbolizes wealth.
4. Circulate the auspicious qi at South-East by putting an aquarium, water feature, fan or clock there. South-East is the best location for 2009. If the main door of your house is located at the South-East, open the door wide enough to welcome the auspicious qi. Nevertheless, do not put any rubbish bin at the South-East. Always keep the South-East sector clean.
5. Cleanliness is a must. Do an entire clear-up in your house and you will enjoy better luck right away.
6. The worst sector is the North. Place a metal wind chime there.
7. Avoid any renovation at the North and East sectors of your house.
8. Keep money in your pocket.

*As you can see,these are all general statement with no harm done if one is to follow them or not.Well,keep money in my own pocket is DEFINITELY the best,right??

Here is what a feng shui "master"from Hong Kong got to say:

-Build-up of international tensions, natural and air disasters, and a more turbulent stock market.(too general..)
-Changes of leadership in the United States and Russia.(partially true)
-A clash between water and fire which could mean heavy flooding or a tsunami.
-China may suffer a water shortage in the next 12 months.
-He predicts a better economy for China after the 2008 Olympics. "2009 will be its most prosperous year in history," he added.
-But he said high inflation -- he predicted 5.1 percent in Hong Kong and 6.5 percent in the Chinese mainland -- would provide a threat to economic growth and turbulent times were ahead.

What Lilian Too and Joey Yap got to say about 2009?Well,you have to pay to attend their seminars to know.

What Bible got to say:
James 4:13-17(NIV)
Boasting About Tomorrow

13Now listen, you who say, "Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money." 14Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes. 15Instead, you ought to say, "If it is the Lord's will, we will live and do this or that." 16As it is, you boast and brag. All such boasting is evil. 17Anyone, then, who knows the good he ought to do and doesn't do it, sins

Whatever happens tomorrow,let God decides as only God knows want will happen tomorrow.

Saturday, December 27, 2008

My 2009 New Year Running Resolutions.

It’s the time of year again when we will set our new year resolution for the coming year 2009.We are going into 2009 in just a matter of few days and I have already began my long run today with the aim of achieving my 2009 running resolution.

This morning I did a 25km run with Yee at 5.30am.The distance I covered today was new to me.The furthest I have run so far was 21km,so I was running in an uncharted territory this morning.

What are my running resolutions for 2009?

The main resolution is to run my first marathon:the Sundown Marathon in Singapore which I think is the most difficult among all other marathons judging from the reviews I read from blogs.As 2009 will be a busy year for me,I decided just to run in a few races only mainly in full marathons, some back to back within a month period.

1)To run in Sundown Marathon,KL International Marathon,Borneo International Marathon and Standard Chartered Singapore Marathon.

2)To involve my family if possible by taking them for a weekend to a race and making it a family short break .

3)To try involving my children and wife in running by sharing a km or two with them at their pace.Hopefully they will enjoy running and understand why I need to spend so much time running.

With a steady ,consistent training and making running as fun as possible and not a chore,I hope to achieve my target of running 4 marathons back to back.On top of this I hope to maintain a healthy,fit lifestyle free of injury in my conquest to achieve my ambitious running resolutions.

Friday, December 26, 2008

Malaysian Runners.

There are 2 groups of people running in a marathon:one is those who just aim to complete the distance regardless of timing while the other group is very time/results conscious.The group who is time/results conscious is usually very serious in their training ;Yee and Eric are a good example of such persons in our group.For a person of their age,they are proud of their performance and the timing they achieved in races.

I agreed with them that timing achieved over a distance should be based on age, gender and not generalised for all ages.A 50+year old person who can complete a full marathon in 4 hours is definitely better than a 30+year old person running in the same race with the same timing.So next time, we should ask the age of the person and not only the time they needed to finish a race.

One of the race in the world which needs qualifying time to enter and also base on age of participant is the Boston Marathon.

Here is some short notes and time qualifications for Boston Marathon:

Boston Marathon Qualifying Times for 2008

With the exclusion of the Olympics and various Championship races, the Boston Marathon is the only marathon in the USA that maintains qualifying times and requirements. While the specific requirements change from year to year (and in general get easier), the requirements generally state that a runner must have completed a qualifying marathon within the year and a half before the upcoming Boston Marathon.
All participants must adhere to the guidelines set forth by the B.A.A., USA Track and Field or foreign equivalent, International Paralympic Committee, Wheelchair Sports, USA, Disabled Sports, USA, and the United States Association for Blind Athletes. Qualifying times must be met in competitions observing these same rules. Proof of qualification must accompany the application.

Qualifying times are based upon your age on the date of the Boston Marathon - April 21, 2008.
Men/ Women
3:10 /3:40
3:15 /3:45
3:20 /3:50
3:30 /4:00
3:35 /4:05
3:45 /4:15
4:00 /4:30
4:15 4:45
4:30 /5:00
4:45 /5:15
5:00 /5:30

*An additional 59 seconds will be accepted for each age group time standard. For example, a net time of 3:50:59 will be accepted for a 42-year old woman.

Boston marathon is very special because in order to enter this marathon one has to has a good qualifying time.Then this brings me to find out further on the performance of our Malaysian runners as a whole,to see if they are good and up to world standard.I wonder how many Malaysian are able to qualify to run in Boston Marathon.

I decided to check on the latest result from Standard Chartered Singapore Marathon in the men full marathon category to see if any Malaysian qualified.There were only 3 Malaysian with a timing of 3:30 and below and they were at position 64,130,136 with timing of 3;06,3:28 and 3:30 respectively.However there were 32 Malaysian runners with a timing between 3:30 and below 4:00.I can't get their age group from the site.If I will to presume the average age is 40 years old among the Malaysian runners then only one of them qualify to run in Boston.If the average age was 45-49 years then all the top 3 Malaysian qualified but this is too few compared to about 20,000 participants in Boston Marathon.

It is not wrong to say that "Malaysia Tak Boleh",maybe we can blamed our poor performance to bad genetics makeup so we wouldn't be feeling bad.

Wednesday, December 24, 2008

Meaning of Christmas

Many think the true meaning of Christmas is to be with your family, and loved ones,having a good time,shopping for gifts,receiving gifts and put up the Christmas tree. True Christmas is not about carolling or about Santa coming down the chimney. In fact Santa Claus has NOTHING to do with the true meaning of Christmas. People try to make Christmas something it's just not!
People should slow down and contemplate the season's true meaning.

Jesus was born on Christmas Day. We celebrate his birth! The birth of the King of Kings and Lord of Lords!
The true meaning of Christmas can be found from the Bible. Matthew 1:18 - 2:23 tells the details surrounding the birth of Jesus, from the angel's promise of His conception until after His birth when Joseph and Mary moved to Nazareth. Simply let the story speak for itself.I list out the verses for those who find it difficult to locate them:

Matthew 1:18-2:23 (New International Version)
The Birth of Jesus Christ

18This is how the birth of Jesus Christ came about: His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be with child through the Holy Spirit. 19Because Joseph her husband was a righteous man and did not want to expose her to public disgrace, he had in mind to divorce her quietly.
20But after he had considered this, an angel of the Lord appeared to him in a dream and said, "Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit.
21She will give birth to a son, and you are to give him the name Jesus,[a] because he will save his people from their sins."
22All this took place to fulfill what the Lord had said through the prophet:
23"The virgin will be with child and will give birth to a son, and they will call him Immanuel"[b]—which means, "God with us."
24When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife.
25But he had no union with her until she gave birth to a son. And he gave him the name Jesus.

Matthew 2
The Visit of the Magi

1After Jesus was born in Bethlehem in Judea, during the time of King Herod, Magi[c] from the east came to Jerusalem
2and asked, "Where is the one who has been born king of the Jews? We saw his star in the east[d] and have come to worship him."
3When King Herod heard this he was disturbed, and all Jerusalem with him.
4When he had called together all the people's chief priests and teachers of the law, he asked them where the Christ[e] was to be born.
5"In Bethlehem in Judea," they replied, "for this is what the prophet has written:
6" 'But you, Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for out of you will come a ruler who will be the shepherd of my people Israel.'[f]"
7Then Herod called the Magi secretly and found out from them the exact time the star had appeared.
8He sent them to Bethlehem and said, "Go and make a careful search for the child. As soon as you find him, report to me, so that I too may go and worship him."
9After they had heard the king, they went on their way, and the star they had seen in the east[g] went ahead of them until it stopped over the place where the child was.
10When they saw the star, they were overjoyed.
11On coming to the house, they saw the child with his mother Mary, and they bowed down and worshiped him. Then they opened their treasures and presented him with gifts of gold and of incense and of myrrh.
12And having been warned in a dream not to go back to Herod, they returned to their country by another route.

The Escape to Egypt

13When they had gone, an angel of the Lord appeared to Joseph in a dream. "Get up," he said, "take the child and his mother and escape to Egypt. Stay there until I tell you, for Herod is going to search for the child to kill him."
14So he got up, took the child and his mother during the night and left for Egypt,
15where he stayed until the death of Herod. And so was fulfilled what the Lord had said through the prophet: "Out of Egypt I called my son."[h]
16When Herod realized that he had been outwitted by the Magi, he was furious, and he gave orders to kill all the boys in Bethlehem and its vicinity who were two years old and under, in accordance with the time he had learned from the Magi.
17Then what was said through the prophet Jeremiah was fulfilled:
18"A voice is heard in Ramah, weeping and great mourning, Rachel weeping for her children and refusing to be comforted, because they are no more."[i]

The Return to Nazareth
19After Herod died, an angel of the Lord appeared in a dream to Joseph in Egypt
20and said, "Get up, take the child and his mother and go to the land of Israel, for those who were trying to take the child's life are dead."
21So he got up, took the child and his mother and went to the land of Israel.
22But when he heard that Archelaus was reigning in Judea in place of his father Herod, he was afraid to go there. Having been warned in a dream, he withdrew to the district of Galilee,
23and he went and lived in a town called Nazareth. So was fulfilled what was said through the prophets: "He will be called a Nazarene."

All of us, like sheep, have gone astray, turning to our own way. But He will be bruised for our transgressions and by His strips we are healed. God laid the punishment of our sins upon Him. The wages of sin is death, but the gift of God is eternal life through Jesus Christ.

When we celebrate Christmas our thoughts are on the miracle of God’s mercy, grace, and forgiveness towards us. The Bible is very clear that all of us have sinned and sin deserves death ( Romans 3:23 and 6:23 NKJV ). But God’s gracious favor provides the forgiveness we need and a way out of death. He gave Himself in our place, so we could live in Him and have eternal life forever with God! Jesus is the reason for the season!

God gave us the ultimate gift – the gift of eternal life. We give out of grateful hearts that know we have been forgiven. We give out of love for God, who first loved us and sent His son to die for us.

Christmas is a time to remember all Jesus has done for us. It’s a time to celebrate we have been forgiven. We are adopted into God’s family and were granted a new life in Christ and as a result, we have a place in heaven when we leave this life! Praise God, for He is good! That is the true meaning of Christmas.


Tuesday, December 23, 2008

SIB Seremban

It is Christmas...I will write a brief history of my church in Seremban which I have been attending since 1998.

Sidang Injil Borneo(SIB) or Borneo Evangelical Church is the official name of churches for Sabah,Sarawak and Brunei given by an administrative committee which comprised of pastors and representatives of every tribal congregation in 1956.SIB is very active in East Malaysia.

In the early 60s and 70s SIB had pastors in Peninsular Malaysia serving the Orang Asli,students and family from East Malaysia.As the members grew,their needs for regular meetings and prayer place arise.In January 1993 Daily Bread Church in Damansara Utama offered to start a Bahasa Malaysia service for the East Malaysians and since then SIB Semanjung has grew with many churches in Peninsular Malaysia like in Klang,Serdang,Kajang,Seremban,Melaka,Tanjong Malim,Cameron Highlands,Temerloh,Jerantut,Johor and even in Terengganu.

SIB Seremban is a Bahasa Malaysia church which was started in 1998.White Fields Assembly(WFA)church in Seremban played an important role in the setting up of this church.The initial Bahasa Malaysia service held twice monthly was mainly for Sabah and Sarawak workers in Seremban mainly from the Samsung factory nearby.

In 1998,the WFA church officially handed over the ministry to SIB Semanjung.Pastor Timok was sent to Seremban to take care of this ministry and he was the first pastor of SIB Seremban.He was assisted by Pastor Eddy who was studying at the Seminari Theologia Malysia(STM).Over the years the church showed encouraging progress with the increase in church memberships and expansion of ministry.

In 2002 Pastor Eddy took over as the pastor of SIB Seremban from Pastor Timok.SIB Seremban continues to grow and expand by the mercy and grace of God.The church is able to support it self financially and be independent in many aspects.

In 2006,with the presence of English speaking members,the church leadership started a second service in English.The response was very good and the English ministry grew tremendously.With the increase of members,the church leadership decided to move into a bigger building to accommodate the growing congregation.Thus on 19th June 2006,SIB Seremban moved to the current new building in Seremban 2.Currently the church has also started Chinese service for Mandarin speaking members and has opened another branch in Port Dickson.

All are welcome to attend SIB church every Sunday at : No.46,Jalan S2 B1,Lakeview Square Seremban2,70300 Seremban for:

Chinese Service: 9.00am to 10.30am
B.Malaysia Service: 10.00am to 12.00noon
English Service: 10.30am to 12.30 noon
Sunday School 11.00 am

Further information,please call:
Pastor Eddy H/P 017-6758564
Church no. 06-6015025

Sunday, December 21, 2008

My Year 2008 Resolutions...A review.

There are about 10 more days to go before the end of 2008.Looking back at 2008,I think it was a good year for me.Thank God,everything went smoothly as planned for me and my family.I also managed to accomplish my resolutions made at early of this year.

1)Starting a blog-I did started a blog after procrastinate for almost 10 months.However I do find it difficult initially especially when coming to modify the blog set up.There were many new things to learn and it was fun exploring new stuffs on the Internet.The main challenge was to get search engine to index my postings but with the help from many online websites/blogs,I manage to play around with Html etc.Finally my blog got indexed after 2 weeks.My blog is still very new and I will try to maintain it for a long as possible.

2)Learning Mandarin-This is a very challenging resolution as I am doing self learning from books and through Internet.Learning new language takes time and it is a life long process.Occasionally I do ask help from my niece,nephew and even my staffs.Learning extra language is an added advantage but I think it may be a little too late for me.However I am learning it as a self improvement challenge for myself not for examinations or career advancement. Up to date I think I know more Chinese characters than a year ago.I think I have not accomplished fully this 2008 resolution..maybe only 10%.

3)To exercise regularly and to keep fit-I think I am fitter now than a year ago.I lost about 5kg of weight and I am able to run without feeling breathless.A year ago I can't even run for 3 km before feeling tired.Hopefully I can motivate my wife,my children and my friends to do regular exercise.

4)To run a half marathon-I did complete the run in Singapore recently.I feel great.Now I am more confident in running although I still have a lot more to learn.Hopefully I will still be able to run for many years to come like Hong Pak,the oldest member in our running group.

As 2008 is coming to the end,I am looking forward to new challenges in 2009...

Friday, December 19, 2008

Person And Joker of The Year 2008

TIME magazine has named President Elect Barrack Obama as Person of the Year 2008.As I was reading through the article on Barrack Obama,it was obvious Americans want changes so they voted a non white to be their leader.Americans put a lot of hope on him to lead their country in time of economic problems and multiple other problems in the world.
I wonder why there isn't an award for person of the year in Malaysia especially we Malaysians always love to follow others.We always wanted to be the best in creating the longest,the biggest,the tallest etc.
If we were to have person of the year award,who will that be?I can't think of anyone except if you will to ask me who will be THE JOKER OF THE YEAR then i can nominate Anwar Ibrahim.

*Anwar famous quote:"We have the numbers...believe me." (Ha..ha..ha...we 'believe' you)

Anwar mislead the nation into believing that his party can topple BN by 16/9/2008.Almost everyone believed in him to the extend the ruling BN party sent some of the MPs to oversea just before 16/9.I never trust politicians but I knew of friends who put a high hope on Anwar to become Prime Minister to the extend that they created a countdown by marking their calender daily until the "doom-day".

Everyone who believed in him were grossly disappointed when nothing happened on 16/9/2008.So our great joker of the year then set aside a new date for him to form government and the die hard supporters still believed in him.Aiyo...why these people never learn??How can you trust a politician?You can trust anyone else but not politicians.Politicians cannot be trusted!!

So I think Anwar Ibrahim deserved the Joker of The Year 2008 award for his outstanding performance in deceiving the nation.Bravo!!...bravo!!....bravo!!

Thursday, December 18, 2008

Full Marathon?

Lately I have been thinking if I should continue taking part in a few more half marathons next year before going further into full marathon.So I consulted my running mate,Mr Yee and he encouraged me to try for full marathon if I have the determination to do it.Mr Yee knowing my intention then lend me his book on marathon training by Hal Higdon.Currently I am reading through the book looking at tips and training schedules.

I also surf the Internet and consulted my online buddy Frank from Running Circle seeking his advice on how to train for 42km race.Going from 21 km to 42 km is a big step for a beginner and many runners usually take a year or two of running before trying full marathon.

Am I too ambitious since I am still consider as a newbie in running?I think it is more of a challenge for me to try something more extreme.I think I should be able to complete the 42km distance but I would not want to put a time target for my first marathon.

Currently I have not decide if I should go for a full marathon.I am still in the process of planning for 2009-making plans and targets for myself,my family and my career.Hopefully I will make a decision before end of the month.

Tuesday, December 16, 2008

His Story @Agape Church Seremban

Last Saturday our family attended the Christmas musical at the Agape Gospel Assembly Church in Seremban.The church has been organising Christmas musical for the past few years.The title of this year show is His Story and it is about life of Jesus Christ from birth until His death on the cross.The show started at 8.oopm sharp in front of a full audience.The musical performers are very talented and they spent hours training in order to bring us a perfect show.The show ended at about 10.00pm and guests were served light supper.

*Some shepherds were in the fields caring for their sheep when an angel appeared telling the frightened men not to be afraid,"Because I bring you the most joyful news.God's son is born tonight in Bethlehem." Then a whole choir of angels sang"Glory to God...and peace on earth."So the shepherds ran to the village and worshiped the baby.

*On the night Jesus was arrested,He held a special celebration feast for His disciples.He told them He was going to die and when He died He would take away the sins,the evil deeds of the world.Jesus was arrested and taken before a Roman governor.He had Jesus beaten and condemned Jesus to die on a cross.The cross was very heavy and Jesus was forced to carry His own cross through the city to a hill called Calvary.

*One day Jesus led his disciples toward Bethany.He told them to tell everyone in the world that He loved them and He died for them.Then Jesus blessed his disciples and began rising into the sky and disappeared into Heaven.

*Jesus gave His promise to be with us every day and help us live right.He also promised to come back to earth someday to establish His kingdom.

Sunday, December 14, 2008

Singapore Marathon Results:Seremban Group

The excitement and euphoria after taking part in the recent Singapore Marathon still lingers among the Seremban runners.This morning was the first meeting after last Sunday race and most of us still talk about the recent race.The common topic was race performance and reasons for the poor timing for those who were not satisfied.

He trained hard and well rewarded.He target was sub4 hours but he missed by few minutes.

He also trained hard and he improved his personal timing by few minutes.He is number 2 in his age group!!

This timing is below his usual timing.He gave no reasons for his under par performance.

He attributed his under performance to his painful big toe.

He is satisfied if he is able to complete the whole race.He is a determine person.For a person of his age,I would said he has done very well.
*Hong Pak in action...look at him;tired looking but determine,running along with younger runners.

He took part in the 21km race together with me.He did not comment much on his timing.I presumed he is satisfied.

Saturday, December 13, 2008

Muscle Ache After Singapore Marathon

Do you feel your legs muscle aching the day after Singapore Marathon?It happened to me.I thought it was a common symptom after a strenuous exercise until i talk to a fellow runner recently.

He said the reason I experienced the pain was due to my inadequate training and my low lactate threshold causing lactic acid to built up and slow clearance of lactic acid in the blood system.

As I have no knowledge in this topic,i just agreed with what he said.Later I searched through the Internet for further information on this topic and i found out the symptoms is called delayed onset muscle soreness.It is skeletal muscle pain that starts 8 to 24 hours after activity and peaks from 24 to 72 hours after activity.It is thought to be caused by microscopic damage to the muscle tissue itself. This micro trauma causes disruption to the structure of the muscle fibers leading to inflammation and pain.

Lactic acid accumulation is not believed to play a role in delayed onset muscle soreness because blood and muscle lactate levels return to normal 30 to 40 minutes after exercise.

Typical causes of delayed onset muscle soreness are eccentric muscle loading (such as downhill running), performing new exercises, or higher-than-normal intensity training. Symptoms include pain and tenderness to the touch in the affected muscles. The pain usually begins 8 to 24 hours after exercise and peaks at 24 to 72 hours post exercise.

There is usually a loss of strength and mobility in the muscle, and it may be swollen. The amount of discomfort seems to be related to the intensity and duration of the activity.

Prevention is done by doing the activity that causes the delay onset muscle soreness in the first place so the body will adapt to these stresses and it will no longer occur. Training should focus on building up to the desired intensity and duration over time.

Treatment is controversial.The best approach seems to be resuming physical activity. This reduces pain and inflammation leading to a faster recovery.I took some painkiller after the run and it helped as i was able to walk around Singapore !!

The good news is: it is self-limiting and most of the pain is gone within 5 to 7 days. Full recovery usually occurs within 2 weeks and there are no long term problems or impairment in performance. i know my friend is not 100%right after all.

Wednesday, December 10, 2008

The Day After Singapore Marathon

I was struggling through the last 3km of the Singapore Marathon to the extend that i felt giddy and nausea immediately after i stepped past the timing mat.I tried to control myself as not to faint in front of the big crowd or else it will be a big embarrassment to me.I hold on to the side railing which the organiser fixed to keep the crowd away.

Slowly i made my way to the water tent,got myself a seat near the chip collecting booth and help myself to a drink before moving on to collect my medal.Luckily the giddy spelt lasted only about 5 minutes or else i might end up in an ambulance to some expensive private hospital in Singapore.That would burnt a big hole in my pocket.

While waiting to meet my family members,i walked around the Padang helping myself to lots of free 100PLUS/mineral water(they gave them out in 500ml bottles),bananas and biscuits.At the same time there was prize giving ceremony for top 3 male runners,all from Africa.The winner got USD35000!!.

*Human sphere-where the children go into it and row along a path.This is a popular game so many had to wait for their turn.

*Inflatable castles for children to jump and explore..

*Children waiting for their toys made from balloons..

Later proceed to the kids playground where there were few inflatable castles and a big human sphere for kids.While my kids were playing i tried to look for the rest of Seremban gang but can't see any of them in such a crowded place.However Yee called in the afternoon to inform me his full marathon time=4h:20m ,Eric did 4h 02m,Heng did 4h30m while Teh and Hong Pak did 5h+.
We went back to hotel at about 1100am,played in the pool before checking out.

We checked into Concorde Hotel in Orchard Road in the afternoon then proceed to Botanic Garden for sight seeing.

*A pond in Botanic Garden..

In the evening we spent some time strolling along Orchard Road window shopping,watching the Christmas lights up and "human watching".

Finally went to bed at 1100pm,tired but still can't sleep well despite having being moving around for past 18hours.

The next day was the worst because of continuous rain from early morning until night.We went to visit my auntie and my sister before shopping for toys and shoes at night.

The next best thing to do after Singapore Marathon is a visit to the zoo
It fun and enjoyable even for adults.My children loved the water park in the kidzworld section .

*A pair of beautiful parrots..

*This is the best part where children waited for the big splash of water from the big container located above the water slide.The big splash comes on every 5 minutes.

*Performance at the Shaw Foundation Amphitheatre.

The weather on second day was good.We enjoyed ourselves at the zoo before catching a flight back to Sepang.We reached Seremban at almost midnight.Everyone was tired and sleepy.

*Christmas decorations can be seen is the Disney theme in Changi airport.

I Completed 21KM Singapore Marathon

Before Standard Chartered Singapore Marathon....

My family and i arrived in Singapore at 11.00am on Saturday 6th Dec.We took a cab from airport to Peninsular Hotel where we met my sister and brother-in-law for lunch.Later we went shopping in Funan Digital Mall and Suntec City Mall where i bought a camera filter and some food.The weather was cloudy with occasional rain throughout the whole afternoon.We did a lot of walking that afternoon before going to bed early at 10pm.As usual i can't sleep well before a race and i can feel the discomfort on both of my calf muscle probably due to too much walking and nervousness.

*Showtime in Suntec City Mall...lots of Christmas decorations and shows.

On the race day.....

*With my son before going to the starting line....

Woke up at 5.00am to take a light breakfast before walking to the starting point with my wife and son.They wanted to take some pictures at the starting site and also to give me some moral support.There were lots of people at the site with about 15000 taking part in the full marathon and 12000 in the half marathon while the rest were in other various categories.

*On the way to the starting line..ready to run!

I waited about 50 metre behind the starting line where i can see the 2 pacer groups.The 1:45 group carried few pink balloons while the 2:00 group of 4 runners had only 1 blue balloon.The music was loud and the DJs were excited("syok sendiri") and for no reasons they asked the pacers to release their balloons.The 1:45 group released one balloon and everyone was cheering so the "not so intelligent"2:00 pacer group also followed to release their only blue balloon.WTF!!!...i don't really understand why they do that!!The pacers were there to help other runners and the balloons which they hold were to help other runners to locate them during the run.

I tried to look out for them after the race started and manage to follow them for few km before i had to run to toilet to ease myself.After the toilet break i lost them in the crowd so i increased my pace and then the pain on my both calf started to slow me down.

*During the run...don't know when it was taken,probably early part of the race.

I passed the first 5km marking at 40 minutes and i started to panic knowing that i was going too slow.I felt everything was not going the way i wanted.Then I was just running "blindly"in order to make up my lost timing thus exhausting myself in the very early part of the race.

*Looking tired...what was i thinking at that time?probably cursing @#$&%$...

I stopped at few drink stations along the way before i managed to find some volunteers giving out counter pain gel halfway during the race.I took some to apply on both of my calf.The gel relieved some of the pain and i could run better after that.I increased my pace knowing there was only 8km to go and I did not stop to drink during the last part of the race.

I finally managed to see the remaining 2 runners from the 2:00 pacer group 3 km from the finishing line.I overtook them.The last 2km was tough and i felt it was a very long way to go as my body was very tired.Somehow i managed to finish the race in 1h 55:30.

My mistakes:

-not enough rest the day before race as i went shopping.

-did not train to run at faster pace as my usual pace is about 6min/km.

-drinking too much before race starts so wasted time going to toilet during race.

-forgot to bring counter pain gel for the race.

-underestimate the toughness of the race especially when there was a time target to achieve.

*Happy face after the run with my medal...

Things could be better if:

-better distance marking along the way for half marathoners.

-better pacers.I saw one tired looking 2:00 pacer running slowly holding a pink balloon:this is misleading other runners.It is better for him to quit halfway.

Overall this is a great event,well organised and i am sure be back again next year for my first full marathon-42km run.(Maybe only...ha..ha..ha)

Next:After the race...

Monday, December 8, 2008

Standard Chartered Singapore Marathon Result

Completed my first half marathon yesterday with timing 1h55:30s.Quite satisfied with the result.I think i can perform better if not for certain problems during the race.Now i am still in Singapore for holiday and will be back on Wednesday.Will update my race report when i come back.

My result as on the official website:

Friday, December 5, 2008

Singapore Marathon...Here We Come!!

Finally after few months of training,the big day is here.We are going to Singapore to run in the Standard Chartered Singapore Marathon 2008.Yee and the rest of the gang took the night train from Seremban and expected to arrived Singapore early morning the next day.Then they plan to proceed to the Singapore Expo site to collect their race pack before checking in to Peninsular.As for me,I will be flying to Singapore with my family tomorrow.I am looking forward to run in such a big event with 50,000runners from many countries.

Some of the helpful tips hours before the marathon which i read from some website:

1)Wake up early enough to take care of everything you must do and drink, visit the bathroom, dress, etc.(should be no problem for me since i always having trouble sleeping well before a race).
2)Depart for the race site with plenty of time to spare, arriving early enough to take care of any last minute details.(also should be no problem for me since the hotel is very near to the starting point)
3)Stay off your feet as much as possible prior to the race.(this may be a problem as we plan to do some sight seeing and shopping before the race)

So what is my strategy for my maiden half marathon?Well,i plan to follow the 2 hours pacer from the beginning of the race and hope to maintain it until the end so my target finishing time will be 2 hours.I personally think this 2hours target is a bit ambitious for a first timer like me but Yee think otherwise.He encouraged me to do a sub-2 a few times during our training run together.He even reminded me again today but i told him i will try my best.I would not like to put unnecessary stress to myself which may affect my running.

To other fellow runners...all the best and hope everyone can achieved their target time.

Thursday, December 4, 2008

Race Pack

My sister in Singapore help me to collect my race pack today.She had to wait for 45 minutes before she manage to collect the race pack.

Race pack consists of items above and some vouchers.Thank you sister for helping to collect it.

Note:the round item is the timing chip.

Sex Before Standard Chartered Singapore Marathon

Only 2 more days to go before Singapore Marathon and i have been reading on what preparation to do before the race day.Then i came across the famous myth preached by coaches and great sportsmen:No sex before competition!!

The reason is sex before any kind of exercise that requires stamina, strength and exertion tends to drain us of our energy and relaxes all the muscles in the body.So is it good to have sex before marathon or a race?

Average love making burned about 100 calories while running a marathon burned 3000 calories so there is not a great amount of energy used during sex.Sex is the most inexpensive, easiest, and beneficial ways to have a good night's rest and relaxation especially for those who are anxious the night before competition.

Basically researchers worry that sex may occupied time allocated for sleeping because loss of even one night's sleep is likely to result in fatigue, irritability and mood shifts which may affect performance on race day.

Experts recommend that athletes should maintain regular sleep and sex life patterns to feel well and rested before a day's activities, however strenuous. Relative amount of sexual activity and sleep is positive.The more sleep a runner has in the 48 hours prior to a marathon, the more likely they are to report their finish as above average or best). Mental preparation and consistency is equally important.

So fellow runners,science has proven that sex before competition is acceptable so have no worries,go ahead if you want to!!Any takers before this Standard Chartered Singapore Marathon?ha..ha..ha

Tuesday, December 2, 2008

Marathon "Secret Weapon"

It is just another 4 more days to go before Singapore Marathon and i think i finally found my "secret weapon" to help me to run my 21km.The "secret weapon" is simple-just drink coffee!!.

Usually i will take a cup of oats before my run in the morning and after reading some articles on benefits of coffee in running,i decided to give it a try.Lately i have been experimenting with increasing concentration of coffee(i use Nescafe) before my run and i do feel better.

Coffee contains caffeine which promotes the release of free fatty acids into the blood, so increasing the amount of fat used by the muscles as fuel. We tend to use glycogen as fuel for the first 90 minutes of running even when there is usually plenty of fat available. If caffeine is taken, it can, theoretically, increase the use of fat as fuel, which will spare the limited glycogen stores. The idea was to delay the depletion of glycogen stores, and avoid "hitting the wall".

It also acts as a stimulus to the central nervous system and decreases the contractile threshold of a muscle thus allowing a smaller stimulus to cause contraction.

However studies have shown conflicting results and they did not mention type of coffee,the concentration used and how much to use.So I just try with a cup of "concentrated" or "kau"coffee and i feel good thus it boost my confident.

Maybe it is just a psychological but who cares if i think it benefits me and hopefully i don't get addicted to it after this.

Monday, December 1, 2008

Our Politicians

Wow...only 5 more days to Singapore Marathon but I still unable to fully feel the excitement and heat of the competition.

What i am feeling now is the heat from our joker politicians who like to provoke racial issues and people emotions.I always feel the politicians are to be blamed for the disunity among Malaysian because of the policies and the statement they made.It is always a tit and tat kind of thing and it will never end.

Look at how CSL provoked the malays: and how Mukhriz Mahathir is going to provoke the non malays

Let the jokers continue to create more stupid "jokes"which the media loves to hear,I am going to Singapore to enjoy my first half marathon and my holiday with my family.Hopefully by the time i come back,the stupid "jokes"will cool down before another attention seeking joker will create another stupid "jokes"...!!!

Aiyo..a nation full of joker politicians.

Saturday, November 29, 2008

7 Days To Standard Chartered Singapore Marathon 2008.

Next Saturday i will be in Singapore for my first half marathon(Standard Chartered Singapore Marathon).I have started to taper down my training as advised by all running experts.

This morning i did some short distance run at my targeted marathon pace.However i did not feel good during the run as i began to doubt if i can ever finish my 21km.I know it is my mind playing up negative thoughts as i am getting a bit nervous as the marathon day approaches.I had completed a few 21km distance during our weekend long runs so i should be able to do it again next Sunday with a better timing.

What is tapering?Tapering is define as a period of “active rest” when our body recovers from all those weeks of hard training. It’s a delicate balance between running and resting that brings us to the starting line fresh and ready to go.

The process is tricky. If we run too much, we’ll be overly tired on the starting line. If we rest too much, we won’t feel sharp on race day, and may not run as effectively as possible.So the experts suggest that we must follow some rules during the tapering periods:

1)No more long runs.

2)Cut back the mileage:During race week, reduce our overall mileage by at least 60 percent.

3)During the last four days before the marathon, don’t do any runs of more than three miles.

4)Maintain the intensity:Run at close to marathon pace, so our body is accustomed to the effort level we will demand during the race.

5)Avoid the hills: helps our legs recover more quickly.

6)Decide what clothes we will wear on race day. Pick comfortable shoes, socks, and running clothes that we’ve already worn on a long training run. DON’T wear anything new on marathon day.

7)Pay close attention to our diet.Eat a bit less than usual, with well-balanced meals, and don’t start any fad diets.

8)Eliminate extra activities. Don’t do any unusual activities that might cause muscle soreness afterwards.If we have extra time on our hands, just get more rest or take a nap instead.

9)Cut our toe nails: Do it five or six days before the race.

10)Be paranoid:stay away from sick people. Wash our hands after touching anybody. assured of staying healthy.*BLINK*:)

11)Visualize success: The mental side of marathon running is extremely important. Beginning today, picture our self running relaxed and strong, and having a great race. Repeat this scenario each day. Be confident in our ability to succeed! i must try this!!

Various studies found improvements in performance of between 2% and 8% when athletes taper their training before competition so i better follow what the experts said.Let's start the countdown...7..6..

Friday, November 28, 2008

My Training/Running Route

We usually start our running from City Park in Seremban2.Our training route involved running around the lake and around the shop lots nearby.The distance around City Park lake is one km and around the shops is 2.5km.

Some dedicated member has marked out different routes from City Park to nearby housing areas.The distance ranges from 1km up to 6km and we run few routes each time to make up the total distance required for the day.

City Park has a good running track,playground for children,basketball court and a nice lake with lots of fish.

Thursday, November 27, 2008

Washing Our Running Shoes

How frequent we wash our running shoes?I seldom.Lately my new Mizuno shoes is getting dirty because of frequent training during our current raining season.Usually i will soaked my shoes in a pail of soap water overnight before drying it under the sun the next day.I found out this is not the correct way to treat our running shoes.

Some experts say you should throw your shoes in the washing machine once a month.Others have their own opinions and ways.However i think the following way is acceptable:

1)Have an old toothbrush or a soap bristle brush ready.Dip it in the soap solution that you made. Start scrubbing the inserts of the shoes. Be particular on the inside and outside.

2) When rinsing use clean water. Make sure to remove all the soap.Once you have removed all the soap, wipe it with paper towel or dry cloth.

3) Squeeze as much water out of your shoes as possible.

4) Take out your insoles and let them air dry.

5) Put balled up newspaper in the toes of your shoes.

6) Keep it in for an hour and then replace it.

7) Let them dry overnight, remove paper.

8)After you feel that they are completely dry,put the laces and inserts back to the shoes.

9)If you want to remove the odour from the shoes, sprinkle a little bit of baking soda inside the shoes.

Cleaning your shoes the right way will definitely lengthen the life span of your shoes.

Wednesday, November 26, 2008

Training & Running During Illness

I was having diarrhea and fever since yesterday so i decided not to run with Yee this morning.I feel guilty having to call Yee early in the morning to cancel our running appointment.Then i decided to do some reading on when we should stop running when we are sick.This is what i found:

1)Sports medicine experts suggest using the ‘neck check’ principle when deciding whether you are well enough to run (or do any vigorous exercise). If you want to run and have symptoms above the neck only, such as a stuffy nose, headache and mild sore throat, then you will probably be fine, it might even make you feel better! Just take it easy (at least to start with), keep warm once you have finished, and if you feel faint or dizzy, or your symptoms get worse at any time, stop, rest and walk home.

2)If any of your symptoms extend below the neck – chest tightness or achy limbs for example, then it’s almost certainly a day for staying home,relaxing and getting better.

3)If you have a fever you should definitely shelve your run. Elevated body temperature is generally a sign that your body is already working hard fighting some infection or other – it really doesn’t need the extra strain of a run, so take the sensible route and rest.

4)If you think that you probably shouldn’t be running (different from just not feeling like it!) take a rest day - you know your body best, listen to it sometimes.

Finally i think i made a wise decision to rest today hoping my body will recovered faster for my first half marathon in Singapore next week.

Monday, November 24, 2008

Happy Birthday To Jes,Jac and Myself

Life is great when we can celebrate birthday with the love ones.My wife organised a small party for my 2 girls-Jessica and Jacyntha.Their birthday is on 25th and 29th November respectively.

The children were having a good time playing and eating.They are "colour blind" because they do not choose their friends based on race or religions.

This world will be a better and peaceful place if we can be like children where skin colour,background and religions do not play a part in choosing friends or making decisions.

Lastly a very happy birthday to my two lovely girls,Jessica and Jacyntha..I love both of you.!!Not forgetting my son,Jonathan..i love you too..!

Sunday, November 23, 2008

Sunday Long Run

Today is our last long run before Singapore Marathon on 7th December 2008.As usual the group met at the Seremban 2 City Park at 5.30 am.

After a brief warm up we were set to go in 2 groups:one group running the 20km route and the another going for a shorter distance of about 10km.The 20km group is the one practising for this coming marathon and they are Yee,Heng,Teh,Hong Pak and myself.The 10km group is mainly made up of spouses and some weekend casual runners.

We ran through Seremban 2 residential area before going to Yee's house in Rasah Kemayan for water.We finished the run in about 2 to 2.5hours as different runners ran at their own pace.

Picture of Teh,Heng and Yee(L to R).They are running the full marathon 42km in Singapore.

After the run we went to have breakfast...bak kut teh.Some went home earlier so only 10 of us went for breakfast.

The 2nd uncle from the left in this picture is Hong Pak.He is 70 years old and he is running 42 km in Singapore!!He is the oldest member in this group while i am the youngest..ha..ha..ha.

Saturday, November 22, 2008

After A Long Run Training

Most of us do our long run during the weekend.What do we do after the long run?Most likely we will go to have breakfast ,chit-chatting before going home.I found one short article on what we are supposed to do.

5 minutes after long run-drink up to 16 ounces(approx.500ml) of sport drink to replenish electrolytes and minerals.

7 minutes after long run-change to dry clothes to help body regulate its temperature.

15 minutes after long run-consume a mix of carbs and protein to jump start muscle recovery.

30 minutes after long run-stretch to improve flexibility,boosts circulation and aids recovery.

45 minutes after long run-cool down by soaking in an ice cold bath to speed recovery and prevent soreness.

60 minutes after long run-nap or take 15 to 30 minutes break with the feet up.

This routine is suppose to help runners to stay injury free but how many are following it?

Thursday, November 20, 2008

Is Mizuno Race Results Accurate??

The long waited Mizuno Wave Run results were out yesterday and i noticed my chip timing is about 5 minutes more compared to my self timing.My finishing position also been placed 11 positions behind compared to the position stated in a green card given to me at the end of the race.

So what when wrong?Is it human errors or chip errors? I was curious if it was the chip error so i searched for some information on how the chip systems work.

Antenna mat sends out electromagnetic field

Chip sends its unique code

The send and receive antennas are cast in thin tartan mats. These antenna mats are placed at the finishing line and other timing locations. They are connected to a box at the side of the road, containing electronics and batteries. Each time an athlete wearing a chip crosses the mats, the chip gets energized and sends out its ID-number. This number and corresponding time are then stored in the box and transferred to a timing computer for further processing.

Possible errors in a chip system:

Inaccuracy - The time resolution of transponder systems can be as low as +/- 1 second.
Unreliability - Some transponder systems miss up to 4 racers in every 100.
Inadequacy - Some systems can only handle 1 athlete every second in the detection area.
Unrepeatability - There is no means of reviewing the results after the race

This is what i think:

The possibility of chip system errors are low as it has been used worldwide in many big running events and the constant improvement in chip technology and system software.

Personally i think it was human errors as results generated in the computer can be manipulated by the organiser for reasons only known to them.

Lastly, i am not blaming anyone for the result discrepancy.Mizuno race is only my 3rd race and the final result don't make any difference to me as i was just a casual runner then.

Wednesday, November 19, 2008

Training for Marathon-How Serious Are You?

This question never cross my mind until i started running with Yee recently.Yee is a very committed runner and he takes his training seriously.

He encourage me to read more on running by lending me magazines and notes which he kept for many years.

Since then i discovered that i am just a casual runner and lacking in many aspects of proper marathon training.I do not have a proper training plan,not following any eating plan,not invested in proper running gears and lack of discipline.

So i hope to better myself through reading more.Reading is knowledge and with knowledge we can achieve maximum from minimal effort in everything we do.

I will post articles which i think will benefit novice runner in this blog later.

Monday, November 17, 2008

Blogging Life Is Not Easy

After started a blog for a month i decided to publish it for the general viewer to read thinking it was a easy job.

To my surprise there are lots of unsettle issues before my blog can reach my target having to make the search engines to recognise my blog etc.

So this lead me to start searching the net for solutions and help.In the process,i discovered there are many more stuffs which i don't know.

Feeling frustrated,tired and not to mention wasted lots of my precious time looking for solution.

However on positive note...i am learning new stuffs and i am taking this as a challenge.

Life is still great after all...!!

Saturday, November 15, 2008

Death In Marathon

There has been deaths occuring in marathon but it was not widely covered by the media.Lately evidence has begun to show that marathon running is anything but good for the health.

Pushing our body to run 42km can cause at least minor injury to our heart as shown by enzymes found leaking through the heart membrane.Running a marathon puts severe and sometimes dangerous stress on our body causing changes to immune system,kidney function and damage to skeletal muscles.

Our body reacts to injury by mounting an emergency repair response:our adrenal glands and brain produce stress hormones cortisol and vasopressin,damaged muscles produced cytokines which trigger liver to produce c-reactive protein.

These cause an "inflammatory storm"throughout our body which may make the thin fibrous plaque lining our artery to rupture.Also this inflammation storm can lead to an imbalance of coagulation factors making blood more susceptible to clots-the result is HEART ATTACK!!

Some facts:
15,000 to 28,000 number of times each foot hits the pavement over 42km.
72 km minimum number of weekly training recommended to reduce changes of a cardiac event.
6.5x increase in levels of cardiac troponin,a marker of heart cell damage in runners after a marathon.
1 in 50,000 risk of suffering sudden cardiac death during or within 24 hours of completing a marathon.
40s and 50s ages in which marathon fatalities are clustered.

Now the good news-proper training is needed to protect the heart from injury during the race and usually heart damage did not appear to be permanent.

Well....after going through the facts i think this is a risk worth taking.The competition feeling and the sense of accomplishment is a great motivational force to continue running.

Friday, November 14, 2008

World Diabetes Day

Today 14 November is World Diabetes Day....which i think many of us are not aware of.Diabetes is a very common disease and we are sure to know someone who has this disease.However many of these patients do not take it seriously.They do not bothered to change their lifestyles, to control their food or to take their medications properly.Some patients self medicate and ended up with complications.If one is to look into statistics....

-Every 10 seconds a person dies from diabetes-related causes.
-Every 10 seconds two people develop diabetes.
-Over 250 million people live with diabetes worldwide. In 2025, this figure will reach 380 million.
-Over 500,000 children under age 15 worldwide live with type 1 diabetes.
-More than 200 children a day develop type 1 diabetes.
-In developing countries, close to 75,000 children live with diabetes in desperate circumstances.
-Type 1 diabetes is increasing fastest in pre-school children, at a rate of 5% each year.
-Type 2 diabetes has been reported in children as young as eight.
-Type 2 diabetes affects children in both developed and developing countries.

We should start to have a healthy right and exercise!

Wednesday, November 12, 2008

Lazy...missed training

Woke up at 6.00am today,supposed to go for a 10km run but feeling lazy and lack of motivation to run today.Instead,started to surf the net for 30 minutes before going back to sleep until 7.30am.
Next 2 weeks is important to train for a higher milage before tapering down for the 7 December marathon.Well...have to push myself back to running again.

Tuesday, November 11, 2008

The Difficult Part of Running..

The difficult part of running for me is hill running.

Have you ever wonder...whenever a question is posed about a particular marathon or race, one of the first questions asked is, "Is it hilly"?
I have a phobia for hills even during practice runs as i always feel hill is difficult and tiring.If i have a choice i would like to avoid running through hilly terrain but of course i can't choose especially races like Mizuno Run recently which involved lots of up and downs.After doing some reading and research it seems like hills training is a must in part of the marathon training.

Physiologically, hill running...
1) Increases your aerobic capacity that enables you to use less oxygen at increasingly longer distances.
2) Improves your running economy that enables you to use less oxygen to run at a faster pace.
3) Increases your stamina that enables you to run farther at a given pace.
4) Builds strength in your gluteals (buttock), quadriceps (front of thigh), gastrocnemius (upper calf), and soleus (lower calf) muscles.

Biomechanically, hill running...
1) Improves your stride length (from uphill running) and your stride frequency (from downhill running).
2) Increases your ankle flexion that enables you to "pop" off the ground more quickly, so that you can spend less time on the ground and more time in the air.
3) Teaches you how to run relaxed.

Looks like runner can't avoid better learn to love hills!!

Monday, November 10, 2008

Best Tool For Running..

The best tool for running is contact lens....that is my personal opinion.I have beeen wearing spectacles since lower secondary school.I used to play games and sports using spectacles....although finding it troublesome but still manageable.I knew of contact lenses but don't give it a try until i started running early this year.Initially there were some fears of putting and removing the lenses but the comfort of wearing them especially during running convinced me to use contact lens in my daily activities.

The brand i am currently using...

Sunday, November 9, 2008

Children of 60s and early 70s

Received an email recently from a friend....

To All those Born in the 50's , 60's & early '70s...
First, we survived with mothers who had no maids. They cooked /cleaned while taking care of us at the same time.
They took aspirin, candies floss,fizzy drinks, shaved ice with syrups and diabetes were rare.
Salt added to Pepsi or Coke was remedy for fever.We had no childproof lids on medicine bottles, doors or cabinets and when we rode our bikes, we had no helmets.
As children, we would ride with our parents on bicycles/ motorcycles for 2 or 3. Richer ones in cars with no seat belts or air bags.Riding in the back of a private taxi was a special treat.
We drank water from the tap and NOT from a bottle.We would spend hours on the fields under bright sunlight flying our kites, without worrying about the UV ray which never seem to affect us.
We go to jungle to catch spiders without worries of Aedes mosquitoes.With mere 5 pebbles (stones) would be a endless game. With a ball (tennis ball best) we boys would ran like crazy for hours.We catch guppy in drains / canals and when it rain we swim there.
We shared one soft drink with four friends, from one bottle and NO ONE actually worry about being unhygenic. We ate salty, very sweet & oily food, candies,bread and real butter and drank very sweet soft sweet coffee/ tea, ice kacang, but we weren'toverweight because......WE WERE ALWAYS OUTSIDE PLAYING!!
We would leave home in the morning and play all day, till streetlights came on.No one was able to reach us all day. AND WE DONT HAVE HANDPHONE S TO BUG US. And we were O.K. AND WE ARE SAFE.
We would spend hours repairing our old bicycles and wooden scooters out of scraps and then ride down the hill, only to find out we forgot the brakes.After running into the bushes a few times, we learned to solve the problem .
We did not have Playstations, X-boxes, Nintendo's, multiple channels oncable TV, DVD movies, no surround sound, no phones, no personal computers,no Internet.WE HAD FRIENDS and we went outside and found them!
We fell out of trees, got cut, broke bones and teeth and we still continued the stunts.
We never had birthdays parties till we are 21.
We rode bikes or walked to a friend's house and just yelled for them!
The idea of a parent bailing us out if we broke the law was unheard of. They actually sided with the law!
Yet this generation has produced some of the best risk-takers, problem solvers and inventors ever! The past 40 years have been an explosion of innovation and new ideas.We had freedom, failure, success and responsibility, and we learned HOW TO DEAL WITH IT ALL!
I personally feel very touched by this email...which clearly described our life then.Life was simple,we enjoy our childhood and we finally succeed in life.However when i look at children now,their life are totally opposite compared to what we have gone through.The children today are more comfortable in life but have less freedom,more restrictions and stress.What the final outcome for children of late 1990s and 2000s are yet to be seen....

Thursday, November 6, 2008

Yang Bodoh....

Abdullah: ‘Anyone can be PM’

PUTRAJAYA: It is possible for anyone from a minority group to be a nation’s leader, even in Malaysia, says Prime Minister Datuk Seri Abdullah Badawi.

This statement from Badawi commenting on Obama victory appeared in The Star today...showed how politicians like to lie,to make empty promises which they themselves know can't be achieved.

They think `rakyat' are so stupid to listen to them.

My advice to them is better keep their mouth shut than to make unnecessary statement.

We can see the quality of our politicians,most of them but NOT all...they don't deserve the Yang Berhormat title but instead Yang Bodoh see they way they talk,behave,their knowledge and character...will make me feel like throwing out.

Wednesday, November 5, 2008

Obama...US first black president

"Even the dreamer himself, Dr. Martin Luther King Jr., might not have imagined that 40 short years after his murder, we would be planning an Inauguration of the first man of African descent to ascend to the presidency. No minority of any ethnicity had ever looked beyond the scarce representation of a few Senators and seen anything that suggested that the doorknob of the Oval Office could be opened by anything other than the hand of a middle-aged white male."
"Twenty-five years ago Martin Luther King had a dream of an America where men and women would be judged not on the colour of their skin but on the content of their character. Today what America has done is turn that dream into a reality."
-above quote from Time Magazine.
My comment...
I believe this will NEVER happen in Malaysia where the current government's policies are based on race...almost everything is decided by race and colour....sad but true.