A Letter to Nparks on MacRitchie Reservoir

Dear Nparks,

Thank you Nparks for thinking of our welfare and safety.

Thank you so much for putting in more fine gravels and providing such nice mini steps so that our precious feet in our expensive running shoes will not be dirty and we will not trip over those sharp ugly rocks and roots and injure ourselves.

Since Nparks place such premium on taking care of us who visit MacRitchie Reservoir park, can I request for more?

- How about providing a shelter throughout the whole trail. That way, rain or shine we can visit the beautiful park and be in tune with nature. And no need to worry about falling branches injuring anyone.

- Also our weather is rather hot most of the time and it can get pretty hot and stuffy under the trees. So maybe when building the shelter, Nparks, you can consider like put in air con. Maybe enclosed the whole shelter, put in air condition and while we at it, maybe a travelator like those at the SEA Aquarium. Then really, rain or shine we can visit the park. No need to get wet. Our expensive Nike shoes won't get dirty and best of all, the filthy monkey can't get our lobster roll.

- At every 500 metres, provide drink vending machine. As you know, it is rather hot in Singapore and I am sure you don't want us poor park visitor to get dehydrated. And of course I am sure you know that we Singaporeans are so gentle, we don't have strength to carry water bottles so a drink machine every 500 metres will help us fill our hydration needs.

And oh I noted that you are doing some major renovation works at the Male shower area for the past months. It looks like very major since it is taking so long. I am rather excited. I hope Nparks instead of having stupid open shower, can you provide jacuzzi and onsen instead. Those smelly fellas who want to bath can bath inside the shower stall. The rest of us after walking around the park, will surely enjoy a nice soak in the jacuzzi or onsen. So please do take your time to do up the place nicely. 

I am so looking forward to the air con sheltered trail walk, the jacuzzi and the onsen. Thank you in advance.

Your most loyal MacRitchie Reservoir visitor.

Super Heroes at Swissotel Vertical Marathon

See how they look after their flight up 73 stories. Coming soon to Running Shots

8 Stages of Marathon Running

How apt!

Long Run Tea

Not only are there isotonic drinks and energy drinks for runners but now there is something else...tada...

Tea! Freshly brewed for long run.

Waking Up Early is Making Us Fat

Waking Up Early Is Making Us Fat! This startling headline in the papers screamed out at me and caught my attention immediately.

Those who follow this blog will know that I obsess over my weight a lot. Not that I am really fat but I am very mindful of the bulging waistline and fighting what seems most time to be a losing battle of the bulges.

So the article was a real eye opener.. Just look at what the researchers have to say:

- “…….metabolic chaos: glucose spiked to levels that could, over time, trigger diabetes, while energy expenditure slumped to the point where subjects would have gained up to 13 pounds in a year.”

- “Sleep loss, says Buxton, triggers a feedback loop that “makes people prefer processed and sugary foods over fruit and vegetables, while leaving them with less energy to exercise.”
Reading it, I now have the answers to why I am losing the battle

1. I am waking up too early especially on weekends when I set my alarm to go off at ungodly hours just to go for the long runs.

2. No wonder my body has been resisting the idea of waking up early. Our God created body is not just a piece of miracle, it is also the best physician and it knows that waking up early is bad for the body. So now I know why I loves to sleep so much ~ cause its good for my body

I going to sleep now. And don’t wake me up please. Thank you arigato.

Running in the Rain will cause One to fall Sick?

Last Saturday I woke up to the sound of rain. Awww, we were all ready to go for the weekly weekend run. But since we had to drop off the kid at his camp, we decided to go ahead with a hope that the rain will stop by the time we reach East Coast Park. But the rain didn't stop and got a little bit heavier but it was still a drizzle. Now, I can't remember when was the last time I ran in the rain but I do remember it was lovely and so I was raring to go ahead with the run.

But of course I didn't get to go East Coast Park.  The sidekick didn't want to run in the rain. Like a lot of people, she believe that one will fall sick if one runs in the rain. The belief is that when one runs, the pores on the skin opens up to allow the sweat to come out. So if one runs in the rain, the rain water will get into the body through the open pores and the water will accumulate in the lungs and cause the person to fall sick, catch a cold which will develop into pneumonia! Fact or myth?

So does one really fall sick from running or going out in the rain? Anecdotally many people does. Like in the movies, they get caught in the rain and bingo, next day they develop a cold/fever.

But according to Dr Tan Swee Kheng; writing in the inaugural issue Run Singapore; a cold is caused by a virus and not rain. So unless the virus resides in the rain drop, it is not possible for someone to catch a cold or the flu from the rain. Ditto pneumonia. A quick search on the web also yield more or less the same conclusion. So running in the rain does not cause one to fall sick. Sure but I dare say not a lot of people is going to be convinced by this.

However, whilst running in the rain does not cause one to fall sick, running in the rain can still be bad for the health like
- slipping on the wet ground and getting injured. Running shoes are notoriously bad on smooth tiled pavement like what our gahmen loves to have on our walkway
- being pocked in the eye/head by an auntie carrying an umbrella
- or worse, kena hit by lightning. After all, Singapore has one of the highest rate of lightning activities s in the world

For the record, I did get my run in the rain after all although we started real late at 9am. But by golly, it sure was fun! And no, I didn't fall sick.

Super Efficient

I am really impressed with the organiser of the Yellow Ribbon Prison Run. I have just received my race certificate in the mail just a little bit over 1 month after the event. In fact they are so efficient that I even got a certificate even though I didn't run the race!

I did signed up but didn't start. The bib was kept in my camera bag and I was outside the prison gate taking photograph. I didn't even went near the start line. Hmm okay that's why there is no Net time stated. But then again I also make sure I didn't cross under the finish line. I took care to walk along the side pavement. The super duper timing chip machine they used must have been so powerful that it somehow managed to capture my bib inside the bag. If only the TNF 100 organiser has used the same chip system than it wouldn't have so much problems!

So now I have an official slowest 10km run timing:( Hopefully the next time I do another 10km race, the timing will be better than this:)

New Water Carrier

Some runners want to run long distance but for some reason or another, are reluctant to carry a hydration bag or fuel belt. Fortunately, for the majority of runners in Singapore, "refueling" facilities are readily available in most of the popular running routes. However, what do you do when you really need to carry bottle of waters and maybe the odd towel or keys and stuff and do not have a bag or belt?

This innovative lady seems to be got the problem solved: 

Can't see the solution? Have a closer look:

Abductor Machine

Most time I go to the gym, there are 2 specific equipment that are visibly underused. One is the adductor machine and the other is the abductor machine. Most gym rats don’t see the point of this machine. However, if it is occupied, it is usually by the ladies. And when they use it, for some strange reasons, they will sit there and use it for the longest time.

Now I don’t really know what is so great about these 2 equipment that the ladies love it so much. There was one time I was there and I think this lady was on it for at least half an hour. Every time I walked past, there she was opening closing her legs. Can somebody tell me what so great about these machine that we guys don’t know about?

The Benefits of Running Naked

The Benefits of Running Naked

Anybody out there dare to try?

Energy Source

I realise I ran out of energy during my races most of the time. I figure I need more energy. Stamina. Whatever. But I am too lazy to do all the intervals, speed works, lsds to get it. Now in this modern age and time, I am sure there are some stuff that can provide all this without me going through all the tough and long boring runs. Of course, one option is to go get some energy generating drugs from those miracle working doctors and sports trainers in the US. Whatever stuff they are giving to the cyclists and sprinters seem to be working. Problem is, I wouldn’t know how to get hold of them and I don’t think I can afford them either.

Then I remember this thing called Phiten necklace. I used to have one. I bought it in Japan where it was first invented. Worn it like twice and then gave it to the toy soft dog. The toy soft dog is dead, gnawed to death by the real dog. The necklace? Probably buried along with the dog or somewhere. But anyway, the Phiten manufacturer claimed that it will increase energy. Quote from their website: Phiten’s exclusive process enhances your body’s energy management system by increasing the capacity of every cell. This increased energy means more power and less fatigue. There you have it. Increased energy – more power – less fatigue. Need to get one. I think this one will increase my energy level by at least 10%.

After that I got to thinking. If 1 Phiten necklace can increase my energy by 10%, what about wearing 10 of them? 100%? No. Maybe like that a bit kiasu.

But what if I combine the Phiten with a Power Balance wristband. The Power Balance is the latest in-thing. From their website: They utilize holograms which are specifically designed to work with your body's natural energy flow, and in turn increase endurance, balance, strength, and flexibility. ………..Wow. Increase endurance. Just what I need for marathon. So I get one. Wait better still get 2. One for each arm. Double the power. I can feel the power! Amazing! And I haven’t even bought it.

The Runner's Guide to Surviving the Haze

The haze is back and the streets are noticeably emptier with less runners. Er what happened? Scare of a little smog? Like a friend loves to quote.. ''what don't kill you makes you stronger". So for those who still want to run in the haze here is the ultimate survival guide to running in the haze.




1. Don't want to breathe in the air? Wear a mask. But not any mask. Studies have been made that show that the ordinary masks you get from the local pharmacy is not good enough to block out the little bits of pollutants. Get this instead.

2. Can't stand the smoke in your eyes? Wear a goggle. Not any pair of goggle but one that cover the 2 eyes and the side of the eyes. Swim goggles will do just find but for a better and more comfortable fit, try the bigger half face type.



3. Got asthma or some respiratory problems? Hello, why are you thinking of running in the first place? But if you die die (touch wood) must run, don't breathe. No air intake = no problem. Oh right, sorry just realise only 1 type of people don't breathe i.e. dead people so if you not dead and seriously die die (pun intended) wants to run, carry an oxygen tank. You know like those divers. And carry it often enough, and next year TNF comes around, you won't have any problem with a teeny weeny 2 litres hydration bag!

4. Allergy to the millions of rubbish floating around in the smog? Wear a wet suit (the one that comes with the oxygen tank will do just fine) or better still, wear a anti-contaminant suit. Cover up from head to top and guarantee no problem.


And there you have it. 4 set of gear to run through the haze - actually can probably run through a gas attack as well.  And just for a limited period only - this special design running suit at a special prize for my friends. Place your order now!

Sze Mak Chaim Races

'Sze Mak Chaim'  is local lingo (Hokkien) for "eye cyst or sty'. There is this local grandmother's tale or urban legend that if one were to peep or see someone naked, he/she will get a cyst or sty. I suppose the purpose of this urban legend is so that children do not turn into peeping tom.

Now if this grandmother's tale is true and these 2 races were to ever be held in Singapore, there will be plenty of people going around with a cyst in the eye and the eye doctors will have a field day!

Ing Bay to Breakers 12km Race

World Naked Bike Rides

But of course the eye popping question will be - will there be anybody here in sg who will dare to take part in it?

What don't kill you...........

A friend like to quote: "What don't kill you makes you stronger".

Me? I look at it this way:

Running the Marathon for Plodders Part 1

Nowadays with so much information on the net, everybody seems or claim to be an expert in all sort of things dishing out free advice even if it was not asked for. Like in the forum. And of course this Uncle here is no exception.

So let see. What advice shall I dole out today? Okay this being the final run up to the biggest race in this year race schedule, let's talk about the full marathon. Or more precisely, how to complete the full marathon. Wah damn like real lidat. Like I machiam expert... Ha ha but do read the following with a pinch of salt (you will need it for the marathon by the way... I mean the salt)

First of all, some basic terminology in lay man terms:

Pace - this mean how fast you run. It is often mentioned in relation to how many minutes per kilometre as is 6min/km i.e a runner takes 6 mins to run 1 km. So when someone said he ran a 5 mins pace, he is saying he run the race at an average of 5 minutes every 1 km.

Negative Split - That refers to running the second half of a race faster than the first half. Actually if you know this, you shouldn't be reading this crap but then curiosity......

Of course, the opposite of negative split is the positive split where the first half of the race is ran faster than the 2nd half. This is very normal for most people. You know, somebody actually asked me once why he ran slower and slower as he ran further and further. That - my boy - is a positive split and it's because, tired lah so naturally the further you go, the slower you become. And if you don't understand this simple logic, you are likely not ready for the full marathon.

Last but not least, we got the even split. That simply means running a constant pace throughout the whole race. Like Uncle here during the FM in 2007.

Okay, so we got pace, we got splits so how does that helps you to run the FM?

Oh by the way, if you are capable of doing 4:30 (that is for the uninitiated, 4 hours 30 minutes for the FM), this article is not for you. Please go and read some other people's advice on how to achieve sub 4 or better.

Oh yeah sub means below (like submarine) so if someone says sub 4, he or she means running below 4 hours. Usually refer to a few minutes below the hour and not say 15 - 30 mins below like 3:30 or 3:15.

Here ends Part 1. In Part 2, I will talk about 'sure can' strategy to do the FM. Can wait or not?

Attitude

The attitude code for runners?


Got this of a blog post. Not too sure who is the author since he didn't give credit for it so this blogger will get the credit. Check out his blog. It's laugh out loud time.

Men in Tights

This post is not for ladies. But I sure this disclaimer is not going to stop you young sweet ladies from reading on.

Was doing some editing of the photos and Alicia started laughing and going yeek....

What did she saw? Men in tights! and her observations? Man and tights don't go well together. Especially is the family jewel is rather er big or get moved about in transition.

Here's a close up view
And so guys, if you are reading this, be careful. You never know who staring or rather which part of you they staring at. Especially if you are wearing blue!

Q&A on Exercise, Health and Nutrition

Some commonsense Q&A on exercise and food and nutrition which I hope everybody take heed of (with a bit of salt:))

Q: Doctor, I've heard that cardiovascular exercise can prolong life; is this
true?
A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!!.... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO ! Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets. And remember:

'Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming'WOO HOO, What a Ride'

I like this - especially the last bit on Life. Actually quite true hor?

Why Running Sucks

These posts absolutely cracked me up! Those of you still sitting on the fence and trying to decide whether to take that first step into running - may be these will turn you off forever! or make you so confused that you will get up from your butt and go run that first km

This is a gem. Especially this comment: "You forgot to mention that most people look really stupid while running. Beyond what to do with their hands, runners seem to be torn about what sort of facial expression to make. Is it best to look like the running is easy and smile, only to risk bugs getting plastered to your teeth. Or, is it better to have the constipated look, showing how much effort it is to be physically fit"

http://www.pauldavidson.net/2006/02/20/why-running-sucks/

This one from an ex-runner trying to return to running:

http://completerunning.com/pamalamadingdong/index.php/archives/2006/05/06/running-sucks-and-i-hate-it/

I like this quote from this lady: "I have large "let's give Cindy a black eye while she bounces up and down" breasts. Not fun and quite frankly, a little on the painful side"

http://fitnesspark.blogspot.com/2006/11/running-sucks.html

And this is inspiring for newbie:

http://soldiersparadiseii.blogspot.com/2005/05/running-sucks.html

And this lady said it all:

"1. Because I can't remember the last time I slept past 10 am.

2. Once you stop running you eat for two.
3. The only "Elements" you ever have to worry about is water and gatorade.
4. If you run and trip, people laugh, then ask you for directions."

Weight Loss

People complained it is so easy to gain weight and so difficult to lose weight.

I have the reverse problem. 

Have been trying to gain 4 kg since a year ago and till now the most I managed was 2kg. 

Having said that, for those who are desperately trying to lose weight, I have the best method.

Forget about all those stylo-milo diet plan 'conned' up by the angmoh. Those doesn't work. Even if it does, I am sure no know want to go through the rest of our life religiiously watching what we can and cannot eat and counting calories every time we want to eat something.

Talking about calories - everybody said to lose weight, calorie intake should be less than calorie output and vice versa. That is easier said than done. e.g. How much calorie is a plate of char kway teow? What is the difference if you order a $2, $3 or share a plate? So confusing right? How much calories do we burn if said we run for say 30 mins, 1 hours or cycle 2 hours? How to remember things like that?

So forget all this mumbo jumbo. This here is the secret to weight loss for all those who can't be bothered to count calories or exercise:

Fall Sick! Yes, remember everytime you visit somebody in hospital or somebody who is sick, the very first thing you will notice is how much weight the person has lost? Yes falling sick is the lazy man answer to weight loss. I remember many years ago when I was hit with thyroid, I lost so much weight within 2 months that I can easily put 2 chickens into my pants:) So those who want to lose weight - go get a bout of sickness. Guarantee to work... or if it doesn't work and death occurs, than all the more reasons no need to worry about being fat right?