still having internal battle whether to do the next 1/2marathon, probably standchart at year end 2011..

did 8km run this morning 9.1kmh, rain started at 7km and became a downpour at 7.5km totally drenched. last week did 10km 9.1kmh with son and 6.5km at a slow 8.4kmh with Su Lin around the estate with terrain.

still having internal battle whether to do the next 1/2marathon, probably standchart at year end 2011..

on one hand I tell myself at this age there is nothing to prove. The 29may2010 Sundown set a target and helped me to focus my training runs and I was doing 5x10km/week before Sundown. for 5dec2010 Standchart Singapore marathon I reduced to 3x10km/week - that being my REAL objective ie to do comfortably 3x10km/week w/o excessive assertions and injuring myself, NOT the 1/2 marathon per se.

since my objective of 3x10km/week is achieved and (1)I have no problem to continue that w/o any talisman 1/2marathon (2)I am unlikely to push myself risk my knees then running 21.1km is just running 10km at a slower pace to last 21.1km and past 15km breathing is not a problem and tiredness of legs kicked in and potential cramps, then 21.1km does not achieve anything that 10km doesn't achieve for me in pragmatic health terms..

I can say "been there done that" having completed 2 1/2marathons but actually there's not much to be said, my timing of 2hr33mins for Sundown was mediocre and 2hr50mins for Standchart a bit below expectation...

since there is nothing to prove to others or myself and i no longer need a 1/2marathon to make myself continue 3x10km/week runs the other purpose of doing another 1/2marathon is just to see if I can better the time..assuming my 2hr 50mins for Standchart is just due to cramp (which means inadequate preparations like strength training etc to avoid cramps), then target would be to do better than 2hr33mins in Sundown even with the terrain & route bottlenecks for Standchart (guess if I am to run another last 1/2marathon there is no point to do 20,000 runners Sundown might as well run the 60,000 runners event of the year Standchart marathon)...maybe I can do 2hr30mins or 2hrs25mins, and that is all I am interested to achieve and if i fail that will still be my last just that I have tried 1 more time...

stacked against that is the additional incidences for injury damaging the knees etc..problem is such injuries are silent and accumulative and there is no doubt the more "beyond the limits" attempts the more likely the injuries...that was why I don't "push" myself it is not worth the injury however through training it is possible to improve the stable running pace w/o sudden stretch beyond what the body is accustomed that can cause real damage...

Just 3 weeks to Race Day!

did 14km this morning...9.0kmh & average heartbeat 158/min...2 days ago also did 14km slightly better at 9.1kmh average heartbeat 157/min..

would have prefered to do only once 14km a week but not much time left..leaving with Lisa for Kyoto 19-24nov, so I have 1 run with Choon Hung this wed & probably 3runs after returning on 24nov until race day StandChart 1/2 marathon on 5dec...maybe will do 1 more or max 2 more 14km...

psychologically still feels less prepared than 29may sundown...also sundown was flat terrain whereas StandChart 1/2 marathon is running thru' Resort World Universal Studios & quite hilly terrain i think on sentosa after which lead up ECP then turn back to end at padang...others may like the view but I only focus on running when I run so not bothered about Universal Studios and all that..

seriously consider not to do any more 1/2 marathons no point to put pressure on myself can just sign up a few 10km runs thru' out the year & those will be like just a 3x weekly regular runs no need preparation...

did 14.1km run this morning

did 14.1km this morning - 1hr 35mins about 8.9kmh average heartrate 159/min (was 9.03kmh same heartrate at 12km)...very happy..means if I run remaining 7kmfor my Standchart 1/2 marathon and take another hour I can complete in 2hr 34mins or slightly more...
did 12km 2 days ago about 9kmh and higher heartrate...standchart 21.1km 1/2 marathon is on 5dec2010 <4weeks away...feel that I am less prepared than Sundown earlier on May30 but if I can do a 12km run & 14km run each week for the remaining time it should be ok..
anyway always say aim to complete not complete, and after this may not run anymore 1/2marathons...these days there's more than a run every week and can probably pick up 4 or 5 10km runs a year no need to run 1/2 marathons...very happy I can do 10km as a normal 3 times/week run w/o overworking my lungs and legs and happy to just keep it that way...

Army 1/2 marathon Singapore Bay Run 2010

son went for the army 1/2marathon this morning with his army friends, the 21km Singapore Bay Run 2010, scenic Marina Bay route but steep gradient. 70,000 runners - the largest run event in Singapore but hey they got the army boys running compulsory with day off some more(Stanchart Singapore Marathon 2010 that is the largest full marathon in Singapore with >60,000 runners)..

wen yu did 2hr 15mins, but of course these chappies don't even train just go running like any other day outing, plus quite a bit of walking stopping etc...

Choon Hung ran today too he probably did about that time 2hr 15mins or lower also...I got to target 2hr 20mins for Stanchart run (9kmh)...anyway always good to start off with target...got to drop my weight to <68kg and get back to 14km runs at 9.2kmh which I was able to do training before the last Adidas Sundown 1/2marathon...

did 10km Yellow Ribbon Prison Run this morning...

did 10km yellow ribbon prison run this morning..almost wanted to leave because of continued heavy drizzle (oxymoron?) at 8am flag-off but changed my mind when organisers brought light transparent poncho sheets..1st time ran 10km in poncho throughout..Singapore may have set record for largest number of runners in ponchos (just kidding!)..

my 10km timing today was slow - 1hr 9mins 16secs (8.66kmh), slower than my Sundown 21km 1/2 marathon timing (8.8kmh) on 29.5.2010. only 3 months left before my Standchart 1/2 marathon on 5.12.2010 so will need to push my training a bit even though my aim is to complete NOT compete..

good thing is 10km runs at this speed (& guess up to 9kmh or 9.2kmh) is now becoming staple runs for me 3 times a week which is my long term target anyway for health/lifestyle runs..

for standchart prep my targets would be between 9.2kmh and 9.4kmh for 10km/14km training runs and between 8.8kmh and 9kmh for standchart 21km 1/2 marathon..

thought the prison run 2010 organisation was ok, the coach pick-up was at Singapore expo MRT which also have large carpark, so convenient for drivers & also those traveling by public transport..flag-off point was near changi village & there was marshalling tentage. flag-off was at 8am instead of 7.45am as stated in website and guide. Shanmugum would have lost a few votes if he was the reason for the delayed start but guessed it was simply the organisers telling runners 7.45am flag-off time while getting VIP to come at 8am. anyway flag-off was 8am sharp w/o incident....

didn't really pay much attention to the route and basically just concentrate on getting my cadence & breathing right..the minor gradients were quite manageable..

post run, got together with Choon Hung (he as usual did below 1 hr), Chee Hong & Wei Liang. among the first to catch coach back from Changi Prison to expo, and after a change of dry tees, got to food court and had rather good $4 Tai Wah bakchomee (大华肉挫面) with loads of ingredients (seemed much more than Crawford & Hong Lim), and $1 brewed coffee..

good fun morning!

getting back to running routine

missed the weekly 9.2km runs with Choon Hung yesterday and wednesday last week trying to rid the flu from my system. manage to run this morning same distance on treadmill at the gym because of the rain. don't do gym much these days prefering outdoor runs but today just as I was getting out of the house rain started so no choice.

speed was 9.6kmh on my garmin pedometer & 9.5kmh on treadmill but i have given up on speed measures on gym treadmill as can never quite replicate outdoors..when much younger always thought i ran better outdoors probably because tend to pace with other runners but these days don't seem to be true.

checked my garmin record last run was 11.8.2010 so 16 days ago so another long break (last time was when I reward myself with trip to Seoul week after my 31.5.2010 Adidas Sundown 21km 1/2marathon). now 2 hrs after run, no muscle sore so my running posture should be ok and compression tights are working...

my calendar entry said my throat infection started 12.8.2010, so full 2 weeks which guess is my usual recovery time. this time though manage to go for lunches, dinners, meetings and do a bit of work (i think a bit better than previously) on a 70% (couple days) t0 90% capacity (most days)....really hate it health so important just small little flu and already find it most irritating though this time a bit less disruptive..what more if major illness..

anyway age catching on need to listen to body..lets see how it goes but would want to go for another 10km run tomorrow if feeling good...

lifestyle runner

had my LSD run (long slow distance run, NOT of the euphoric out-of-body I am god kind) this morning. managed 10km@9.02kmh just below 1hr6mins. this after a week w/o exercise and piling on sinful (meaning heavenly) food in Seoul..heartbeat really a bit high at 160bpm average with last lap at 165bpm (still for my recent 1/2 marathon my heartbeat was higher at 161bpm average running for 2hr 33 mins over 21km at just 8kmh)..I know I can get it down as did 14km before at 154bpm average at 9.1kmh...

didn't use my compression apparel. put on the cheaper Adidas tights instead, recovery was good and now 5 hrs after running no DOMS (delayed onset muscle sore) so I must be doing things right!

the chirunning by Danny Dreyer is really good. every serious runner should just go borrow from library and read it (http://catalogue.nlb.gov.sg/cgi-bin/cw_cgi?resultsScreen+26285+1+5+0)

anyway it teaches you the key principles of effortless running-

(1)slight lean (not bent) forward head-body-feet aligned so that your footfall will NOT be ahead of the head position. this helps to avoid heelstriking which creates impact resistance at every step, thus promotes midstriking..

(2)relax knee, calf, ankles, let feet fall back on every step (your feet just skimming the road surface..) instead of lifting & heelstrike (which happens if your footfall is ahead of your head position). this lets core muscles hold up the body weight put less effort on leg muscles, hip swing like pendulum thighs propel run aided by gravity & momentum from slight leaning forward lower leg hang loose - ie as little effort and weight on lower leg as possible makes a more efficient pendulum (don't you know nigerian runners have really hugh thighs and thin calf)..

normal hardcore power running relies on training leg muscles and lapping up miles. with chirunning apparently you can soak up less miles in training. important thing is form focus ie posture and principles of using core muscles to hold body and thigh muscles to propel run, slight forward lean & midstriking to avoid impact resistance (and impact on knee) and as little effort and weight on lower leg as possible for efficient pendulum swing and you (sort of) can run forever...

think I am starting to get it a little bit...my target lifestyle running=2x10km, 1x14km per week..

any other day

had my weekly swim at Keppel Club...just 16 laps (junwei is on 20 laps)..feels good. weather getting just bit colder...pool water is cold even at 10am..

went to Domes cafe @ Dempsey to pick up something from a banker...

Jun & I decided to go makan nasi padang at Kim Seng Road but I decided last minute to have pig trotters at the hawker centre instead...very unhealthy but shiok...hehe...

it was 12.20pm just ahead of lunch crowd...put my food tray on a 4 seater table & went back to get the second bowl of pig trotters for Jun. had a minor tiff with the young girl mid-twenties on the next table...went like this (this is our table...I am sitting here, my food is here...I was sitting here before you...when I put down my food (tray) you said nothing...you just put down & went off so fast...) whatever...anyway solution - there was an empty table 10 feet away so I moved my food over no point expense my mood on this unproductive thing (you don't own the food centre, my friend) --- in my mind she placed nothing on the next table...and you cannot reserve the next (2nd) table for 4 when you have 4pax and already occupy 1 table of 4 especially when the hawker centre is getting crowded...

anyway had a real enjoyable lunch (sinful things usually enjoyable hehe) get back do some work and later may go gym before my evening engagement....

"Money No Enough 2" by Jack Neo

last evening, my whole family went to watch "Money No Enough 2" at the club.

this was the second time my wife and I saw the movie. my 2 daughters like it. my son slept through parts of it. my wife didn't like the depressing theme which she viewed as real, something encountered in daily life and not funny, and that the audience found it funny and laughed throughout the movie.

I thought it was really good, very realistic in capturing the behaviour of Singaporeans (and perhaps people in general) as my elder daughter also said. I felt the movie was no slapstick. the fact that the movie was peppered with laughter throughout showed that the audience really identified with the many scenes and instances in the movie. that my wife felt the issues were real and everyday problems and the theme was depressing also showed that the movie has substance and insight and is not just bent on gaining laughter.

the 3 brothers each suffered setbacks of their own making, whether it was due to greed, reckless irresponsibility in the youngest brother (Mark Lee), selfishness and hyprocrisy especially in the second brother (Jack Neo). the problem of the aging mother striken with diabetes and alzeimer is indeed real, an everyday struggle for many, and discomforting.

it is all too easy to judge until one is faced with a constant daily nursing effort, costs (rising healthcare costs and priorities of a profit-driven listed hospital group are the issues in focus here!) and inconvenience coping with a aged, sick and immobile parent (like having to wash 6 towels a day soiled by urinary incontinence of a diabetes patient etc). parents are generally willing to cope with sick or disabled child and stoically assume the hardship for a lifetime yet the same people often are not likely to do the same for their parents (or probably even their spouse) less than grudgingly. perhaps it is human nature that love for our children are largely unconditional but the same may not apply to parents, spouse or another adults, whereas the protective feeling towards our children always remain that way even when they become adult.

while my view is that we should tend to our aged parents as we would our children, sick, bedridden or striken by alzeimer, I am unwilling to judge others. also I do not think I can be a very sensitive or caring caregiver (certainly less useful than a professionally trained caregiver) though not a grudging one-in my case it is moot as my parents passed away when I was 18 and 19.

anyhow my view is that quality of life for both the one needng care and his(her) family would improve if Singapore and elsewhere develop and expand more professionally managed retirement homes where proper healthcare, nursing and leisure/community needs are met by professionally trained caregivers. people should still take care of their aged parents and not dumped them in the old folks home, but at least there is a real choice and quality alternative, not one where old folks feel unwanted and deserted.

organs trading

Indonesian sulaiman got sentenced 2 weeks + S$1000 fine (or 1week jail) for failed attempt to sell his kidney to 55 yr old prominent listed company chairman, and Toni sentenced 14weeks +S$2000 fine (or 2 weeks jail) for being a runner having himself already sold his kidney to another rich Indonesian...sulaiman collected 186m rupiahs (like S$20k+) which is about 16 years working as a labourer, the job he lost 6 months ago...

guess S'pore court is quite measured in not taking away too much of Toni's "blood money (or kidney money)" but still having to send strong message that organs trading is "illegal" to deter runners & sellers...but what about the named middleman who actively sourced out both these punished sellers and coached them to fabricate the family tree and stories to get the Transplant Ethics Committee to approve...what about the rich buyer and "attempted" buyer...will the same law be seen to apply to them?

for the long lists of arguments against organs trading, some doctors & care-givers truly believe that it is greater wrong to see a human being dies when there is an organ available, and the seller (like Toni) can in fact have a chance for a better life for himself and his loved ones through the only means he will ever have. by the same argument that the poor should not be exploited, the poor should also not be assumed to be incapable of making the right decision for themselves when all the facts are presented to them instead of others making that decision for them...

the problem may be more a practical one...then we need to find a practial solution...say set up a charity trust where rich or filthy rich recepients will donate (NOT pay to buy) $x, and living donors (NOT sellers) will get extended periods of annual payments from the charity trust (instead of likes of Toni wittling away his 186m rupiahs though i guess we are still deciding for him here)...and poor recepients can still get donors..courtesy of extra donations from the rich ones...

this way (1)there is no trading (2)do away with middlemen-any trading will need middlemen to be efficient, but a charity trust can advertise publicly via Internet (3)poor recipients can get organs (4)better help the poor donors through a extended period of support...