CrAzY SuMIKo

Powerman Malaysia 2010

2010-11-16T03:17:00.009+08:00

Before the race: preparing...

Powerman Malaysia was a good race. It made me realised how weak I was in bike. After the Spain World University Triathlon Championships in June this year, I store my bicycle into BIKE LABZ shop right after i touched down from the airport. From then till now, I have not ride a single time on the bike. Having no training at all for the bike leg, I felt useless right after the 5.5km run and right into the 32km bike...

the 5.5km run gave me the boost of entering the transition area as the first sprint lady... as the motor cycle followed me out of the transition, it slowly moved forward as the rest of the girls came passing me. i felt so relax on the bike as I did not know how to really push in the bike leg.. As people ride past me, I was smiling at them, signalling my relax and "take it easy" posture:)

as the 32km bike leg came to an end, It was time to run again.. 5km... I was wondering how much time I will take and what position I would end up with. However, given no pacing or girls right in front to chase, I ran hard, but not as hard. In end end clocking a good 5km timing after the bike... 7th position. My worst ever duathlon race i have done before... all due to lack of bike training..

I looked back at my 2008 results where i came in 3rd for the long distance 11km run, 64km bike and then 11km run... I realised that my bike time for the 64km bike leg was 2 hr 9min... and for this year 32km i did 1 hr 12 mins... it is really a joke.. but compared my running times, I improved tremendously.

I guess that is what happens when I shifted my focus from triathlon to running. I have never regretted it once. the sprint served as a good gauge of my running form and speed, it also served as a pretty good motivation for me...

to train harder for the upcoming Asean University Games 10km and 5km the day after...

:)

2010-11-16T03:16:00.001+08:00

I have always enjoyed training with Athlon Team with Joe, Ilyas, Atiqi, Vivian, Ronnie and the rest of the team until recently. It hit me hard when I realised that my coach's focus has shifted to another individual. It has always been very great to be close to coach, however because of the inclusion of a particular individual, I find that coach no longer put the same amount of attention to us. It hit me really hard as I find it hard to smile even at trainings now.

NIKE CITY RUN RACE ROUTE 2010

2010-10-23T10:59:00.004+08:00

NEWS ON NIKE CITY RUN 2010

2010-10-23T10:55:00.005+08:00

High-Energy Nike City 10K Run
Flags Off at Marina Bay Floating Platform
Runners will be energised by four vibrant entertainment zones along the race route as they lace up to raise US$30,000 for the Singapore Children’s Society

October 20, 2010 (Singapore) – Runners can look forward to a high energy celebration of sports at the Nike City 10K Singapore, which flags off next to the Marina Bay Floating Platform this Sunday, 24th October. Combining music and sports to give runners an unparalleled experience, the Nike City 10K will see four entertainment zones featuring different genres of music such as Dance, Pop, Rock and Hip Hop along the ten kilometre route.

Members of the public can also enjoy a piece of the action by joining the runners for an adrenaline-pumping finale concert at the end of the race. All this action and more will be taking place at the Marina Bay Floating Platform, where award-winning DJ Adrian Wee will spin an array of disco and house music, while Sixx, one of Singapore’s best hip hop bands, will take to the stage with live performances showcasing their fusion of Hip Hop, Funk, Soul and Jazz.

Vijaya Kumar Jayaraj, the Singapore Marketing Manager for Nike, said, “We promise runners a unique experience – a scenic route complete with the best of music entertainment in Singapore. We could not have wished for a more ideal start and finish location, the pride of Singapore that is the Marina Bay Floating Platform, host to international events such as the recent Youth Olympic Games’ Opening and Closing ceremonies.”

The floating platform certainly serves as the perfect end point of a scenic route, which will take runners past iconic sights like the Singapore Flyer and the Formula One pit building, giving them a chance to pound the same track as Formula One superstars Fernando Alonso and Lewis Hamilton. Runners will make their way along the Nicoll Highway before making a loop at Kallang Road to embark on a return leg along the Marina Promenade and F1 track that eventually leads back to the floating platform.
(Please view Annex A for map and details)

The four designated entertainment zones along the route are set to keep runners’ spirits high. Local band Swagger takes centre-stage just 1.5 kilometres into the start with their covers of Top 40s and classic tunes from the 1960s to 1980s in the Pop Zone along Nicoll Highway. Participants will also be greeted by energetic dancers grooving in the Hip Hop Zone, located at the Kallang Paya Lebar Expressway (KPE) junction on Nicoll Highway. Runners will end their run on a high by boogying away in true Retro-style with dancers at the Republic Avenue tunnel and they will be welcomed by popular rock acts such as the SHeares Band and Lylee on the final sprint of the race along the F1 track.
(Please view Annex B for entertainment details)

Besides the great music and entertainment, participants will also be motivated to do their best for a good cause. The Nike City 10K Singapore is the Lion City’s first ever inter-city rivalry race, which has seen runners in Singapore challenging their neighbours in Kuala Lumpur (KL) for charity.

Singapore and KL are two of 22 cities around the world that are part of the Nike City 10K run this year. In addition to the physical race, Singapore and KL are the only two cities that have been challenging each other in a virtual race, where runners have been clocking mileage for their city since 1st September using a Nike+ SportBand to sync their mileage on Nikeplus.com.sg. The city with the highest mileage recorded on 31st October will receive a US$30,000 donation from Nike to its adopted charity. Singapore runners have chosen the Singapore Children’s Society as their adopted charity while Kuala Lumpur has picked Hope Worldwide Kuala Lumpur.

Currently in the lead, Singapore runners have risen to the Singapore-KL challenge and are in prime position to win the US$30,000 donation for disadvantaged children and youths through the Singapore Children’s Society.

“We wish to thank the 12,000 Singapore runners who have snapped up all the slots for the race and we are encouraged by their effort to beat Kuala Lumpur to the US$30,000 donation for the Singapore Children’s Society,” said Jayaraj.

Alfred Tan, Executive Director of the Singapore Children’s Society, also expressed his appreciation when he said, “We are truly touched by the support from runners of the Nike City 10K. Our aim is to reach out and extend help to disadvantaged children and the Nike City 10K inter-city rivalry challenge is certainly a novel way to raise interest in running and awareness of the charity.’’

For more information on Nike City 10K Singapore, please log on to www.nikerunning.com.sg
………………………….
NIKE, Inc.

NIKE, Inc. based near Beaverton, Oregon, is the world's leading designer, marketer and distributor of authentic athletic footwear, apparel, equipment and accessories for a wide variety of sports and fitness activities. Wholly owned Nike subsidiaries include Converse Inc., which designs, markets and distributes athletic footwear, apparel and accessories; Cole Haan, which designs, markets and distributes luxury shoes, handbags, accessories and coats; Umbro Ltd., a leading United Kingdom-based global football (soccer) brand; and Hurley International LLC, which designs, markets and distributes action sports and youth lifestyle footwear, apparel and accessories. For more information, visit nikebiz.com.
For more information, please contact:
Cheryl Ng Merliza Lim
Account Director Account Manager
Integrated Marketing Solutions Group Integrated Marketing Solutions Group
HP: +65 9690 6489 begin_of_the_skype_highlighting +65 9690 6489 end_of_the_skype_highlighting begin_of_the_skype_highlighting +65 9690 6489 end_of_the_skype_highlighting HP: +65 9735 1538
Tel: +65 6786 1511 Tel: +65 6786 1511

Annex B - Entertainment Line-up

Performing at Race Village (At Marina Bay Floating Platform)

Adrian Wee
Adrian Wee is no stranger in the local club scene. Starting off as a DJ more than a decade ago, Adrian steadily earned his stripes within the local club circuit and established himself as one of the finest in the country. His expansive style that spans from disco to house, from electro to alternative rock, has earned him much recognition from the press and public. Adrian was awarded ‘Best Local DJ’ in club magazine ‘JUICE’ in 2002, ‘Best DJ’ in the Motorola ‘Super-Style Mix Awards’ in 2007, while Adrian's indie-disco club night POPTART was picked as ‘Best Local Club Night’ in 2005 and runner-up as ‘Most Up-For-It Crowd’ in JUICE Magazine’s ‘Best of 2005’ awards.

Sixx
Formed in Oct 2007, the band draws from their diverse musical backgrounds to create a signature sound that combines the spirit of ‘60s and ‘70s soul with the energy of rock and indelible groove of hip hop. Sixx, whose name was inspired by how they knew each other – six degrees of separation – comprises of Kevin Lester (rapper), Aarika Lee (vocals), Kelvin Ang (guitar), Timothy De Cotta (bass), Hsu Xiao Hui (keyboards) and Mark Chan (drum). With their fusion of Hip Hop, funk, soul and Jazz, Sixx has been hailed by its peers as “the best hip hop band in Singapore”.

Performing at Race Village and POP Zone (Near Nicoll Highway)

Swagger
Swagger came together as different as they are alike: every member a big fan of music, but each with their own preference of genre. As each member exerts his own individual influence on their sound, they find a mélange of styles that translates into a unique, singular Swagger groove that delightfully defies the genres and definitions that limit some bands. Aisyah (vocals), WeiShan (co-vocalist & keyboardist), Yee Kiat (bass), Fah Yik (guitar) and Shah Azad (drums) will rock the stage with their covers of Top 40s or classics from the 60s, 70s or the 80s in electric and acoustic sets.

Performing at HIP HOP Zone (Bus bay after KPE exit along Nicoll Highway)

Hip Hop Dance Blast Group
7 energetic Hip Hop dancers to boost the race. Get ready to swing to the beat.

RETRO Dancers (Republic Ave Tunnel)

Boogie with the creative dance moves of these retro kids to the hits of the 80s and 90s!

Performing at ROCK Zone (F1 track)

Lylee
Formed in 2008, Lylee consists of Vincent Zachary (vocals), Marcus (guitar), Yong (bass) and Gabriel (drums). Lylee's influences vary across numerous genres such as metal, rock, acoustic, dance, pop, including bands such as Muse, Switchfoot, Lifehouse, Hillsong United, Acceptance, The Classic Crime and so much more. They strive to bring something new to the table each time they play. Lylee loves what they do and hopes to create music that tugs at heartstrings.
SHeares Band
SHeares Band consists of 13 NUS undergraduates who reside in Sheares Hall. Members of this band come from diverse musical influences and background. Prepare to rock out with them as they perform covers of songs that range from radio friendly pop tunes to hard rock!

NIKE female athletes meet up

2010-10-07T12:14:00.003+08:00

Yesterday was a splendid day at NIKE WISMA ATRIA... all of the women athletes, Vivian Tang, Anne Date, Jeanette Wang, Hui Qin and Me who are under NIKE sponsorship or seeding were down at NIKE Wisma for an interview session with an invited guest from NIKE U.S.

It was a fun and warmth atmosphere where we all finally got together, not at a competitive running scene, but having some nice drinks together:)

2010-10-06T11:57:00.001+08:00

Runners, if u are interested in a nice and light watch, something to go with ur stunning running attire, do try this!:)

NIKE CITY RUN

2010-10-06T11:36:00.003+08:00

NIKE CITY 10K

Nike launches Singapore’s first ever inter-city rivalry race against Malaysia, giving runners a chance to lace up for a good cause

September 1, 2010 (Singapore) – The Lion City will host its first ever inter-city rivalry race in October with the launch of the Nike City 10K Singapore, a unique celebration of sport that connects and inspires young runners here to lace up against runners in neighbouring city Kuala Lumpur for a good cause.

Singapore and Kuala Lumpur are two out of the 22 cities around the world that will be hosting the newly introduced Nike City 10K this year. In addition to the physical race, Singapore and Kuala Lumpur will be challenging each other in a virtual race, where runners in each city can clock mileage for their City from now till 31st Oct. All they need is a Nike+ SportBand to sync their mileage on Nikeplus.com.sg.

The city with the most kilometres by the end of October will win a USD30,000 donation from Nike to their respective charities. Runners in Singapore will raise funds for the Singapore Children’s Society, while runners in Kuala Lumpur will run to earn a donation for Hope Worldwide Kuala Lumpur.

The physical race will take place in both cities in the month of October. The Nike City 10K flags off in Kuala Lumpur on 10th October and 24 October for Singapore . Due to the overwhelming registration response for the Nike Human Race in Singapore for the last two years, this year’s Nike City 10K Singapore will expand its capacity from 10,000 to 12,000 runners.

The 12,000 participants can look forward to enjoying a special running experience, with vibrant performances positioned in 4 entertainment and motivational zones along the race route to motivate and energize the runners.

“We understand how our runners embrace music and hope to give them an unparalleled running experience by combining their love for music and sport. City runs are increasingly popular among runners, and the Nike City 10K will energize runners even more with a unique city challenge against our neighbours in Malaysia ,” said Vijaya Kumar Jayaraj, Singapore Marketing Manager.

Registration for the Nike City 10K opens today, as runners can sign up for either the Open category (Men / Women) or Under 25 category (Men / Women). Young runners can also sign up for the School category, which is open to runners from secondary schools, junior colleges, polytechnics and universities. The registration fee of $25 (for runners 24 years and below) or $35 (for runners 25 years and above) before GST includes a Nike City 10K race t-shirt with a pre-printed number bib and a finisher’s award for all participants who complete the race.

Giving young runners a chance to train together for the Nike City 10K Singapore , Nike will conduct special training run sessions from 12 Sept – 3 Oct every Sunday near the city race route. Participation is free and runners who sign up for the sessions will get to trial the latest Nike running products and gain access to running tips from experts.

Runners who sign up for the Nike City 10K can now enjoy 50% off the purchase of a Nike+ SportBand, which enables them to take part in the SG vs KL online challenge on Nikeplus.com.sg. Nike+ SportBand is your link to the world’s largest running club with almost 2 million members globally, where you can log and review runs, get training advice, challenge friends and more.

More details on the city race route will be released at a later date.

For more information on Nike City 10K Singapore , please log on to www.nikerunning.com.sg.

Ironman 70.3

2010-03-24T18:50:00.006+08:00

Ironman 70.3
It's my second half ironman. aim was to complete the race with my triathlon training buddies :) did 8 rides before this and was using bull strength to complete:)
it all went well except for the hoohaa when I
1) Forgot to wear my chip and was informed coincidentally by my bf last 5 mins before the race
2) got a replacement chip just 1 minute before the race
3) Jumped into the sea for the sea swim but ended up dropping the replacement chip and had it gone missing in the sea
4) finished the 2 laps of swim, came up, was stopped by the chip lady who was shocked at my loss of 2 chips... ended up giving me a 3rd chip so I can continue with the race...

all in all, I was really a blurr person!!! too long off from triathlon , i guess I had forgotten a lot of the procedures!!!

was happy that I had lots of friends and love ones there to see me race that day. People from Yellowfish, Safra mount faber running group, Commando friends, RBs cum IBs and their wifes, NIKE people and all other triathletes like Robson, Venessa, Wung Yew, Peishan etc... thanks for all being there :)

last but not least, obviously, to thank the best man in the whole wide world, Crazer Phua:)

Managed to get 3rd position... it's time to bike more:)

Year 2008:1st half ironman
Training: ran and ran, swam and swam, cycled a total of 3 x 40km only...:) haah

Swim : 0:38:18
1st transition : 0:02:59
Bike :3:17:09
2nd transition :0:01:58
Run :1:50:33

Overall timing : 5:50:59

Year 2010: 2nd half ironman
Training: swim din swim, run mileage decreased, become lazy but then biked more than 8 times in total:)

Swim + 1st Transition :35:50
Cycle + 2nd transition :03:06:34
Run : 01:51:22

Overall timing :05:37:21

Reflection:
What had happened to my run time? haahah... it's time to buck up and train harder, run more!!!

Thanks to my RBs cum IBs who nicely helped and motivate me with the biking cum coaxing me into buying a new bike...diaoz

Lunar Elite Running Shoe

2010-03-24T18:45:00.003+08:00

All of you should try this..it's because it's really nice:) I wore the racer version of it for my recent 70.3 ironman and I did quite well in that shoe:) furthermore, it's my favourite colour pink!
the trainer above is very comfortable, lightweight and suitable for all ladies who loves a light pair of running shoes:)

if u want to try a racer, try the new lunar lite racer which is similar to the above trainer but a little more flat on the base:)

Watepolo match- Day 1

2010-01-08T09:47:00.002+08:00

I have always been a fan of waterpolo:)
In NIE Dip days, have always trained with Jackie, Zhiyong and Tian in waterpolo trainings but never had a chance to play in a game as there was no girls game.

Yesterday, I finally did. Womens game in the Great Eastern challenge at NUS:)

I attended the first training on Tuesday evening, second training on Wednesday evening and just tried out the first ever game yesterday evening :)

It was fun, however, definitely tiring!
I never realised that waterpolo can actually be so tiring on the body.

The shots I did were lousy as I called it! With zero experience, I just tried to do my very best.

Our NTU team was up against a full Swimmer team - Combined POLY team.
We could not outswim any of the swimmers there. We practically just played tight.

Overall, it was a good experience. I managed to score 1 goal, but that was sufficient boost for me to cont the next few matches on the 14th and 19th:)

Looking forward to playing with the team:) they are wonderful pple!:) Love u gals:)

Angkor Wat

2009-12-06T15:08:00.012+08:00

Angkor Wat's race is really an eye opener:) Well organised (except for the start havoc).... hehe:)

But i guess everyone comes here to do a good timing as the route is friendly, easy to run and definitely the weather here is much cooling. It starts to get hot only 2 hours after the race:) so if one comes in below 2hours for a 21km, then you should be shielded from the sun:)

I was feeling butterflies in my stomach when I stood at the start point.. among all guys, they were squeezing and nobody wanted to give way... it was pretty unlike Singapore where ladies say "excuse me" and guys would give way... over here, i was practically like a hamburger meat... I even had to put my hands in front of my chest to prevent people from squeezing!!! hahaah...

Reflection of my 10km race today:

The start of the 10km was chaos. The organisers held the board high up and asked us to stand behind a specific line, however the board was placed 10m infront. It created a chaos and people were shifting backwards, after that, they realised that the shift was not needed, everybody dashed to the front.

I dashed too to get a good start position.

I started off pretty fast as I did not want to be trampled upon. Many people were pushing each other and there were some people who fell and were stepped on!!!

First 2km i was doing at 4:20min pace... i felt it was too quick, so i slowed down. Maintained at 4.30mins for the next 2km... after that, I could not really mark out the 1km timings as the markings on the floor was very confusing and was more inclined towards the 21km race. There was practically no markings for the 10km.. so I had to rely on the 21km markings and count backwards, but still, it din seem too accurate.

I stuck with a cambodian runner for 3km and then at the 7km, I felt strong. I fastened up my footsteps a little quicker and held on to the pace for some time. At the last 1km, i felt strong and waved in and out of the 3km and 5km runners to get space.

As i turned in to the finishing end point, i saw the clock, 42mins 01 seconds!!! i was smiling as i finished the race.

Felt that I could have pushed a little more.. Din really felt dehydrated this time. I only took one water point water throughout the whole race:)

Glad that I hit my PB this time:) Thanks coach:)

Oh, the lady who ran with me last year in 21km here in cambodia also ran the 10km today... erm, she was second hahaha:) next year, i will try to win her!!!

21km:

Tony Seakins: 1:19hours, 4th position
Vivian Tang: 1:23mins, 1st position
Ronnie Teo: 1:25mins !!!!!!!!!!!!!!!!!!!!!!!!!!!
Vicky Hill: 1:29mins:), 2nd position
David Stevenson: 1.30mins

10km:
Sumiko Tan: 42mins, 3rd position
Melinda Paterson: 45mins, 7th position

2009-12-03T10:37:00.003+08:00

First day in Cambodia. Flight was at 6am... reached airport at 3am and stayed there all the way.

Now at Two Dragons Guest House. Wondering what route to take for a short run later:) 4 more days to the race:)

2009-11-06T23:38:00.000+08:00

Aiming for 41min flat is my target by Dec 2010... 10km:)

Next up is New Balance Real Run this Sunday:) 15km

2009-10-26T01:18:00.003+08:00

Thanks to Colin Tung, NTU IVP Captain and also a Redsports crew member:)

Managed to voice out my disagreement about the untrue report:) He made a change:)thanks Colin:)

respected the rights of the photo taken so I am fine with it:)

Colin: Red Sports' mission is to tell the Singapore sports story. The crew at Red Sports are all volunteers and we cover events so that we can raise the profile of Singapore sports and have certainly no malice against anyone. Of course, we have our fair share of mistakes as with anyone and this matter has been resolved with Sumiko.

Every report has its pros and cons:) and definitely some are negative reports...
in due respect of the athletes and the sport, as long as the report is true, We should all respect the reporter's view:)

However, I still favour the reports of Redsports and the huge enthusiasm of the writers:) and will continue to give my support!!!
:)

NIKE HUMAN RACE

2009-10-25T23:17:00.009+08:00

NIKE Human race

The race was fun, enjoyable and obviously exciting because not only we got to see the usual competitors, we also got to see old friends, old classmates and also people who just want to exercise:) it was great seeing these people coming together for a common goal:)

I managed to start off with a relatively good pace:) maintained with the ongoing ups and downs with strong female competitors coming up overtaking, shaking off pple and also pushing the pace quicker:)

The last part of the pit was a super happening one... we saw 450m left... and I made a mistake, I sped up at that moment, overtaken the 3rd Women from the Open cat... and then pushed the pace... however the more I run, the worst I felt!!! haahahah the last dash was not ending!!! seems sooo long even though we could see the finishing end line just in front of us...and I got overtaken at the last 10-20m... HMM:) a lesson learnt:) be patient:)
However, I must give it to Baoying.. super good and friendly competition pushing the pace to a greater level!!! great work babe!!!

However, it was also a great thing to be able to squeeze into the top 3 of the under 25 category:) geat competition there:)
managed to luckily get 1st:) managed to go a PB for this run:)

Thanks to my sponsor NIKE:) Andrew from NIKE, and also my fav shades which brought me thru this...
Special thanks to my good friend, Joshua Toh who was a great running companion throughout the race!!!

Thanks to Wendi (Joshua's wife), Leon and Junko and Athlon team...

Oh one more thing!!!! really proud of Ah Beng Buddy who did his ultimate PB!!!! wooowowowowowoww... hehehe:)

Location: F1 Pit Building:)

Kinda disappointed with RedSports.sg for reporting the wrong info... they reported

Sumiko Tan, who placed fourth, had to literally crawl across the finishing line as she stumbled right at the end and had to be helped off. (Photo 7 © Lai Jun Wei/Red Sports)

and then put a picture of me stumbled on the floor...

I did not LITERALLY CRAWL across the finishing end line... as what they reported... I collapsed after crossing the end point ... and due to dehydration, I had to be helped by my friend, not first aiders...

why do they assume from picture what happened and just report as they liked to?

I have been suffering from Dehydration from races ever since I collapsed in a marathon at 36km mark 2 years back..Doctors suspected a heat stroke... ever since then, body seems to be having a little slow recovery...Like whenever i race, I can feel the body dehydrating..

Last dec 08, after finishing the race, my body gave way too... partially dehydrated, then 09 june in thailand also the same thing happened after the race ended...

I spoke to my lecturer on this and he advised me to look into my nutrition. Have been trying to better it...

I seriously do not think that what the reporter has written has ever gone through serious considerations for a runner...the negativity is great and really disappointing...

Look at the picture above... I finished at the end line... DID I CRAWL to the finishing line?????

2009-10-23T03:25:00.005+08:00

SOME photos from IVP second day:)

Thank you IVP Team:)

2009-10-23T03:12:00.004+08:00

Just back froma series of assignments and tests...

Did quite an ok timing for 1.5km IVP - Pretty surprised... 5.23mins... managed to get a 1st position... Shin did not hurt much... it was great competition:) I was lucky to have coach and teammates there cheering for me...

However, the following week 3km was not that good... I was doing quite an ok pace for the first 3.5rounds... right into the 4th round, my heel started to have this sudden pain which started from the heel to the shin... then the pain came on and off... i dropped from 2nd placing to 6th placing by the 5th lap.. By then I was pretty demoralised and was tolerating the pain...

I decided to drop out of the race.. as I had 2 other races coming up this week.. the struggle was not quite worth it if i strained my legs...

Feel pretty upset but I guess it's part and parcel of every athletes life...:) Thanks for all the support:)

Today we had the X campus run:) 6.8km Around NTU and up and down the SLOPES!!! my most hateful series of run..

I managed to get a good timing:) 29mins:) Lost to an exchange students who is a runner for her state:) SHE RUNS A 2.06mins for 800m.... gosh!!!!! i was like super astonished with her timing!!! her legs were soooo long....:)

We had great competition.. both of us were trying to push the pace and held on to each other closely from the start line to 5km plus..:) at the last 800m to 1km, she pushed off, leaving me to chase after her!!! she took one step, i had to take 1.5 to 2 steps... WHY AM I SO SHORT>>> haahahaaha... but i guess the stronger runner always win the race:)

I am glad to achieve second:) it's a great timing though... at least the foot did not hurt till the end of the race:)

My team which consisted of Zhiyong, Feroz and Kenny came in first:) heheeh:) Zhiyong came in 1st for indi, feroz came in 2nd and kenny came in 8th:)

Great teamwork and support!!!

Some pictures from today's race:) ABOVE:)

2009-10-20T21:31:00.000+08:00

3,000 members of the public get the chance to attend concert by top local and regional acts at Nike+ Human Race
Rock acts such as Estranged and Agrikulture will join local bands The Fire Fight and Composition B on stage for a musical treat at the world’s largest running event!

October 20, 2009 (Singapore) – Some 3,000 people will get the opportunity to watch their favorite local and regional bands live on stage this Saturday at the F1 Track during the Nike+ Human Race 10K. With all registration slots snapped up in a record six days for the race of more than 10,000 runners, the Nike+ Human Race concert will now open its doors to members of the public on Saturday, 24th October.

Mr Glenn Heng, Marketing Manager, Nike South East Asia and Singapore said, “The Nike+ Human Race has set itself apart from other races in Singapore by understanding how our runners love music and embrace the race concert as part of their celebration after the event. To heighten the celebratory moment, we are opening the race concert to the public to join in the fun and bring this event to a new level!”
The public is welcome to join in the unique heart-pumping concert flag-off at 7am along the start lines of the F1 Pit Straight. The first 3,000 members of the public will be given access to the concert this Saturday on a first-come, first-served basis.
A highly energetic concert is expected to round up celebrations of the world’s largest running event, held on the same day in more than 30 cities worldwide, with powerhouses Thaitanium (Thailand), Agrikulture (Indonesia), Estranged (Malaysia) Chicosci and Taken By Cars (Philippines) as well as local talents Composition B and The Fire Fight taking to the stage. (please see Annex for more details)
For Eugene Chan, the chance to see his idols Thaitanium in the flesh is something he has been looking forward to since he missed the registration for the event. Enthused the 25-year old, “ I think it’s great that music-lovers such as myself are given a chance to catch our idols on stage and be part of an exciting event even though we did not sign up for the race! What matters to me is the experience we get out of the concert!”
Malaysian rock band Estranged will kick start the festivities for the day as they are set to play at the first flag-off, followed by a star-studded lineup which includes Philippine’s Taken By Cars. Indonesia’s Agrikulture is expected to welcome the first runner at the finishing point with their electro-dance mixes that will set the adrenaline pumping for the rest of the acts that follow.

Singapore is once again the only South East Asian city selected to host the event, amongst 30 major cities worldwide.
The race this year will start and end at the F1 Pit building while bringing runners on a scenic route past Kampong Glam mosque, the National Stadium, Kallang Leisure Park, the Police Coast Guard and Kallang Water Sports Centre.
For more information on the Nike+ Human Race 10K, please log on to www.nikeplus.com.sg.

NIKE, Inc.
NIKE, Inc. based near Beaverton, Oregon, is the world's leading designer, marketer and distributor of authentic athletic footwear, apparel, equipment and accessories for a wide variety of sports and fitness activities. Wholly owned Nike subsidiaries include Converse Inc., which designs, markets and distributes athletic footwear, apparel and accessories; Cole Haan, which designs, markets and distributes luxury shoes, handbags, accessories and coats; Umbro Ltd., a leading United Kingdom-based global football (soccer) brand; and Hurley International LLC, which designs, markets and distributes action sports and youth lifestyle footwear, apparel and accessories. For more information, visit nikebiz.com.
………………
For more information, please contact IMSG, PR Consultants for Nike Singapore:

Cheryl Ng
Consultant
Strategic Planning & Crisis Management
Integrated Marketing Solutions Group
HP: +65 9690 6489
Tel: +65 6479 2433

Deborah Dayani N
Senior Account Manager
Integrated Marketing Solutions Group
HP: +65 9758 4071
Tel: +65 6479 2433

Annex

NIKE+ HUMAN RACE 10K CONCERT

Taking a step further from last year's inception of the Nike+ Human Race, this year's concert celebrates the musical talents of our region. Being the only city in South East Asia to host the Nike+ Human Race 2009, these musical talents will take centre stage in Singapore in a distinctly designed event to amplify the runners' experience.

THE MUSIC
(Please contact IMSG for any email or phone interview requests for the following bands)
Agrikulture (Indonesia)
Indonesian dance rockers Agrikulture is a must-see for all fans of music. More than meeting the demands of contemporary music culture, their tracks are as well suited for the speakers in clubs as well as through live amplifiers in a concert arena. Their dynamic live set is merely a testament to the rigorous details set in their tracks.

Estranged (Malaysia)
Quoted to be one of Malaysia's finest rock acts, Estranged is no stranger to playing to huge crowds, having festivals like MTV Worldstage, Kuala Lumpur's Sunburst and Taiwan's biggest festival Ho Hai Yan Rock among many others, as landmarks of their musical métier. Always breaking boundaries in song writing, this quartet packs in a fresh punch in their compositions with their brand of heavy rock music.

Taken By Cars (Philippines)
Many acts claim to have a myriad of influences in composing songs, but Taken By Cars go further than just writing indie rhythms, they are creating a language that speaks to all of us. One of the most decorated bands in this year's line-up, our Filipino neighbours Taken By Cars have won Junk Magazine's 2008 Junksounds Regional Music Awards, "Album of the Year" as well as numerous accolades including wins and nominations in the 2008 NU107 Rock Awards, 2009 MYX Music Awards and 2009 AVIMA (Asia Voice Independent Music Awards).

Chicosci (Philippines)
Chicosci has come a long way since their collective initiation. Their take on music laces modern rock technicalities with pop sensibilities. Already having 4 albums under its belt, the band has won the 'Best Directed Video' for the 2001 MTV Pilipinas Awards as well as the 2002 NU 107 Rock Awards' "Song of the Year" after staying in the NU 107 Midnight Countdown for more than 52 weeks, a feat that was then unchallenged by both local and foreign acts. The Nike + Human Race Concert is one of the many venues Chicosci are playing to promote their new material.

Thaitanium (Thailand)
One might wonder how a concoction is rendered when you put the influences of Thai and New York street sounds into a mix. Thaitanium must have gotten the formula right, earning them a slot in opening for 50 Cent's 'Get Rich or Die Tryin' tour with Fort Minor. This concoction they've concocted has also won them recognition for 'Best Group of the Year' by Fat Radio and SEED FM as well as 'Best Hip Hop Album of the Year' by Season Magazine.

Composition B (Singapore)
One of the representatives from Singapore in this year's Nike + Human Race Concert is Composition_B. Having only formed in 2008, this band isn't short in talent as they are in years of being together. Tapping influences from the roots of the alternative rock genre, this new trio articulates their music in a vehicle that's pensive in thought and furious in execution. The trio is currently working on the debut EP which is aimed to be released in 2010.

The Fire Fight (Singapore)
Probably one of the most under-rated bands here and quoted to be the 'next big thing' in Singapore, their latest contribution to Singapore's audio libraries, 'Henri' was well received by the press and their fans, selling out their launch show at the Esplanade Recital Studio, which is already an accomplishment on its own. The Fire Fight is meticulous in their execution and this is thoroughly evident in both their releases and their live performances. Don't expect anything less from this quartet at this year's Nike+ Human Race Concert.

2009-10-13T00:04:00.000+08:00

Information for the Nike+ Human Race Entry Pack Collection

Venue: Singapore Flyer
Address : 30 Raffles Avenue, #01-09
Singapore 039803
Site Map: See Below
Date: 16 Oct (Friday) – 18 Oct (Sunday)
Time: 10.00am – 7.00pm (GMT +0800 Singapore)
(Doors will close at 7.00pm sharp.)

Important
- Participants MUST present their confirmation slip/ photo ID when collecting the race kit.

- Participants are requested to take note of the dates so as to avoid the disappointment of not being able to take part in the race.

- To ensure a smooth collection of your race kit, participants are advised to come during off-peak hours (Please try to avoid lunch and dinner hours).

Participants who are unable to collect their Race Packs personally during the collection dates must appoint a proxy to collect on their behalf.

Compulsory items to present up on collection:

1. Participant’s Race Confirmation Slip
2. Proxy’s NRIC/ Photo ID
3. A Letter of Authorisation completed by the participant

2009-10-11T12:33:00.001+08:00
Latest update on NIKE HUMAN RACE:)

Nike+ Human Race 10K offers

10,000 runners a unique race experience flagging off from F1 track

October 8, 2009 (Singapore) – 10,000 runners of the Nike+ Human Race 10K can look forward to enjoying a unique running experience on 24 October, as the Singapore leg of the world’s biggest running event will held at the F1 Pit Building at the Singapore Flyer.

After the exciting Formula One race which recently took Singapore by storm, Nike has decided to offer runners the rare opportunity to do their own race on the F1 track, by staging the starting and ending of this year’s hugely popular Nike+ Human Race 10K at the F1 track which recently saw the likes of the world’s top drivers such as Lewis Hamilton, Fernando Alonso and Jenson Button conduct a sizzling showdown.

Mr Glenn Heng, Marketing Manager, Nike Southeast Asia and Singapore said, “We hope to give runners an unparalleled running experience during this year’s Nike+ Human Race by combining their love for music and a very unique 10km race route, starting and ending at the F1 track.”

“City runs are increasingly popular among runners, and we would like to thank the Singapore Tourism Board for working with us to bring the race to the heart of the city, where runners can take in iconic local sights such as the Singapore Flyer,” he added.

Nike+ Human Race 10K runners will now get to take to the tracks, as the Race this year will bring runners on a scenic route that will start off at the F1 Pit Building, moving along Republic Avenue onto the Nicoll Highway, passing the Kampong Glam mosque in the background and towards the iconic National Stadium before making a loop at the newly renovated Kallang Leisure Park.

The return route will see participants of this annual race going around the famous Singapore Indoor Stadium before heading to the Police Coast Guard and passing the Kallang Water Sports Centre. The home stretch will be along Kallang Road towards Crawford Street and back into the F1 Pit Building. (please view Annex for map and details)

The event will see runners celebrating the end of their race with a highly energetic music concert featuring top regional bands such as Thaitanium (Thailand), Agrikulture (Indonesia), Chicosci and Taken By Cars (Philippines), Estranged (Malaysia) as well as local talents Composition B and Fire Fight.

The Nike+ Human Race 10K will flag off on 24 Oct 2009 at 7am. Race entry pack collection will be held from 16 – 18 October, from 10am – 7pm at the Singapore Flyer.

Launched as a global initiative to offer runners all over the world the opportunity to enjoy a unique 10km running experience on the same day, Singapore is once again the only country in Southeast Asia selected to host the race. The event has met with a record success in Singapore as race registration was closed in a record 6 days.

Runners who wish to do their part for charity can take part in the virtual Guys VS Girls Challenge on Nike+ this year. Guys, led by Mediacorp artiste Tay Ping Hui, will run for the WWF while girls, led by Hype Records’ artiste Rui En, will run for The Straits Times School Pocket Money Fund. Each gender will try to clock the most number of kilometers in the weeks leading to the Nike+ Human Race 10K in order to earn a donation from Nike to their charity.

For more information on the Nike+ Human Race 10K, please log on to www.nikeplus.com.sg .

………………………….

NIKE, Inc.
NIKE, Inc. based near Beaverton, Oregon, is the world's leading designer, marketer and distributor of authentic athletic footwear, apparel, equipment and accessories for a wide variety of sports and fitness activities. Wholly owned Nike subsidiaries include Converse Inc., which designs, markets and distributes athletic footwear, apparel and accessories; Cole Haan, which designs, markets and distributes luxury shoes, handbags, accessories and coats; Umbro Ltd., a leading United Kingdom-based global football (soccer) brand; and Hurley International LLC, which designs, markets and distributes action sports and youth lifestyle footwear, apparel and accessories. For more information, visit nikebiz.com.

For more information, please do not hesitate to contact:

Cheryl Ng

Consultant

Strategic Planning & Crisis Management

Integrated Marketing Solutions Group

+65 9690 6489

+65 6479 2433

Lenny Lim

Senior Account Manager

Integrated Marketing Solutions Group

HP: +65 9736 1538

Tel: +65 6479 2433

ANNEX

The Nike+ Human Race 10K, 2009

Start your race at the Formula One Pit Straight beside the Pit Building at Republic Boulevard. Begin your journey along the scenic coast of the Kallang Waters and onto Republic Avenue. Making a right turn onto Nicoll Highway, you will run across the historic Merdeka Bridge over the Kallang Basin. Towards the end of the highway, exit right and continue along Stadium Drive, passing the new Kallang Leisure Park and the iconic Singapore Indoor Stadium. At this point, you would be at the halfway point of your race.

With the Kallang Basin on the left, enjoy the view of the coast along Stadium Road and Stadium Link, then head towards Geylang Road which joins up to Kallang Road. At the junction of Kallang Road and Crawford Street, turn left along Crawford Street and run under the Nicoll Highway towards the bend at Republic Avenue. With 1km to go, run straight through towards the Pit Straight right into the high-octane Nike+ Human Race concert.

2009-10-09T01:12:00.002+08:00
Upcoming important dates:

Need to note down here in case I lose my diary... having blurrrr sotong times this period... keep losing my stuff..

11th Oct (Sun) - IVP 1500m race
16th Oct (Fri) - AED Assignment submission and M&E Exams
18th Oct (Sun) - IVp 3000m race
22nd Oct (Thurs) - Netball rules test and X-campus 6km race
24th Oct (Sat) - NIKE Human race
31st Oct (Sat) - IVP swimming race 800m
1st Nov (Sun) - Great eastern Women 10km race and IVP swimming race 200m medley and relays
8th Nov (Sun) - New Balance Real Run 15km
12th Nov (Thurs) - Science Test
19th Nov (Thurs) - Jackie's Wedding dinner
3-8th Dec - Angkor wat 21km race
17th Dec (Thurs) - Cynthia's wedding
19-24th Dec - Holiday and training in Philippines

NIKE Human Race and sports band

2009-10-06T21:25:00.010+08:00

NIKE opened up extra 500 slots previously for the NIKE Human Race.. and guess the crowd!!! They were super enthusiastic!!!

Look at the crowd above. The afternoon was hot and humid but participants are pretty much more excited about signing up for the last 500 slots of the race and being a part of the Human Race.

I heard friends who had comments that they were not able to sign up for the race because when they went online, the shirts had no suitable size anymore. However, they were able to come early for this extra 500 slots and be a part of the community!!!

The special part of the Human race is being dressed in almost the same shirt as everyone else in the world and running together. The only difference is the numbers that are printed on the shirt itself.

Some people are wondering what colour will the shirt be this year? Make a guess???

Well, look forward to the coming 24th October 2009, NIKE Human Race... try coming in NIKE shorts and shoes to make a whole attire more suitable for the occasion!

Why not try the new NIKE Lunar Racer, Lunar Glide or running shoe which can help you to utilize your current Sports Band!!!

This was the band I was advertising for in Shape Magazine... come and have a try!!! wear it and feel the difference!!!

2009-09-29T23:29:00.002+08:00
Last Saturday's SUNIG (Singapore University Games) swimming meet was held at NUS. Though NTU sent in the wrong list of swimmers and about 11 of us had to swim relays instead of our individual events, we all took it in our stride. The team spirit and morale was strong:)

I felt good and worst at the end of the session. I did 4 x 50m freestyle relay and 4 x 50m medley relay.

At the 4 x 50m freestyle relay, I was the third swimmer, did a 35seconds for the 50m sprint. I have not done any times under 37seconds ever since i started swimming as I have always been either swimming 37 seconds, or swimming long distances in triathlons and biathlons. Was rather happy. Our team got third for the relay.

then came the 4 x 50m medley, I was the anchor swimmer, received the touch pass by the teammate swimming Fly and I plunged in, swam as hard as I could, however got caught up at the end by NUS team B. I felt so bad, felt very guilty because I lost the 3rd placing for my team.
I did an even better timing, 34seconds, but I was unable to hold on to the 3rd place for my team. I kept apologising.... I am really sorry for causing this loss... I guess I have to swim faster, train harder.... apologies...

recovering from Shin Splint...
Yesterday's training was a good session. Even though I had to walk down the slopes after sprinting up (instead of jogging down as usual), I still felt a sense of achievement. Managed to do 6 laps instead of the usual 7-8 laps if i jog down the slopes...

When I am down with an injury, I obviously feel sad. But what can I do but pray for fast recovery, do easy sessions and also alternate exercises to keep my body moving.

I feel that my body has given way and become weaker and slower... but I always tell myself, nothing is always at its peak. there are always times that people fall, always ups and downs. Next year is my aim, now? Just a phase which I have to go through before I reach my aim next year:)

Managed to meet up with my NTU Xtry gals on Monday for a light training session. Right under the sorching hot sun, we did 8 sets of 200m fas strides with 200m light jog inbetween:) went well:)

Today's training was splendid as Ilyas picked me up from hostel to travel down to ECP for a light and easy run:) Easy runs always seem good.... Legs felt sore from yesterday's hill sessions but was still able to run through the session today. Felt the shin splint acting up, just have to ice it again:)

This Saturday race at West Coast Park.. SUNIG Xtry... I know I would not be able to perform at my best ability, but well, just do my part as a part of NTU Team:)

2009-09-23T01:12:00.001+08:00
DETAILS ABOUT NIKE GUYS VERSUS GIRLS RACE

Nike+ Human Race 10K to give 500 more runners the chance to experience the world’s most anticipated running event
The first 1,000 runners who purchase a Nike+ SportBand will also enjoy a complimentary entry into the race which has seen registration entries snapped up in record time

September 18, 2009 (Singapore) – 500 more young runners will get the chance to be part of the world’s biggest running event, the Nike+ Human Race 10K, which has met with an overwhelming response in Singapore. Close to 9,000 runners booked their date to run with the world, in less than a week after registration counters were officially opened. Public registration slots were filled by Monday, 14 September.

Due to the great public response, Nike has decided to release an additional 500 slots for runners who did not manage to book their places for the 24th October event. In addition, the first 1,000 customers who purchase the latest edition of the Nike+ Sportband will be given a complimentary entry into the much sought after Nike+ Human Race 10K.

Mr Glenn Heng, Nike’s Southeast Asia Marketing Manager, said, “We, at Nike, are simply thrilled by the fact that so many people have signed up so quickly, and this proves that the Nike+ Human Race 10K is truly one of the most anticipated running events in Singapore.”
“The participants all enjoyed their experience last year and wish to come back for more. We have decided to extend another 500 slots to runners so that more people can enjoy the chance to to run together with others around the world. By hosting the Nike+ Human Race 10K, we hope to inspire more runners in Singapore to be part of this unique experience on the day that the world runs,” he added.

500 registration entries will be released to the public on Wednesday, 23rd September, at 11am, exclusively at the Nike flagship store at Wisma Atria.

While no purchase is required, each person can only register for themselves, and registration will be limited to a first-come-first served basis. Payments are strictly by credit cards or NETS only.
The opening of 500 additional slots for the Nike+ Human Race 10K is certainly great news to running enthusiast, 23-year-old Singapore Institute of Management student James Lim, who ran his first race during last year’s Nike+ Human Race 10K. He said, “Before I became a regular runner, I never thought that I could complete a 10km run, let alone compete in an actual race! Being part of the Nike+ Human Race 10K last year was a really special experience for me, as I was motivated and inspired by being part of such a huge running event for the world.”
Marcus Wee, James’ school mate, chorused, “I had an awesome time with James at the race last year, and it’s great that runners who buy the Nike+ Sportband can get a free entry into the race this year. I’ve been meaning to get the Sportband to help me with my runs, and getting it now will be like killing two birds with one stone for many runners!”

Runners who wish to do their part for charity can take part in the virtual Guys VS Girls Challenge on Nike+ this year. Guys, led by Mediacorp artiste Tay Ping Hui, will run for the WWF while girls, led by Hype Records’ artiste Rui En, will run for The Straits Times School Pocket Money Fund. Each gender will try to clock the most number of kilometers in the weeks leading to the Nike+ Human Race 10K in order to earn a donation from Nike to their charity.

The first group which clocks the most distance from now until 26th September will win the first sum of $5,000 for their charity. The winning gender for the next week will win another $5,000 for their charity. $10,000 will be up for grabs in the third and fourth week each, and the fifth week will see the winning team earning $20,000 for their charity.

The distance logged in for each gender is cumulative, starting from the first week, and there is no limit to the number of runners joining in the Guys VS Girls Challenge.

The Nike+ Human Race 10K started last year when Nike decided to launch a global initiative to provide running enthusiasts with an unparalleled running experience by combining their love for music and a scenic 10km route in 26 major cities around the world. The post-race concert this year will consist of top bands from Singapore, Thailand, Malaysia and the Philippines to provide great entertainment for runners who have just completed their 10km run on a Saturday morning.
Singapore is once again the only Southeast Asian city selected to host the event, amongst 30 major cities worldwide.
For more information on the Nike+ Human Race 10K, please log on to www.nikeplus.com.sg.
………………………….

NIKE, Inc.NIKE, Inc. based near Beaverton, Oregon, is the world's leading designer, marketer and distributor of authentic athletic footwear, apparel, equipment and accessories for a wide variety of sports and fitness activities. Wholly owned Nike subsidiaries include Converse Inc., which designs, markets and distributes athletic footwear, apparel and accessories; Cole Haan, which designs, markets and distributes luxury shoes, handbags, accessories and coats; Umbro Ltd., a leading United Kingdom-based global football (soccer) brand; and Hurley International LLC, which designs, markets and distributes action sports and youth lifestyle footwear, apparel and accessories. For more information, visit nikebiz.com.

For more information, please do not hesitate to contact:

Cheryl Ng
Consultant
Strategic Planning & Crisis Management
Integrated Marketing Solutions Group
+65 9690 6489
+65 6479 2433

Lenny Lim
Senior Account Manager
Integrated Marketing Solutions Group
HP: +65 9736 1538
Tel: +65 6479 2433

2009-09-18T17:05:00.003+08:00

There are a lot of theories, practical skills and lots more indepth stuff to learn in Basketball. I must admit I am not good at ball handling games, neither am I good at Team play... Maybe it was due to all the years having to compete in individual sports such as swimming and running... I have never really allowed myself to try games such as basketball or territorial invasion games...

however this time round, I really want to give it a shot...

And thanks to them, I managed to find the love and passion and drive to train harder for basketball:) It is not only a module, but the willingness to want to learn more about my flaws, seek improvement as well as to play better in the sport in terms of team play.

Morning 1 hour training before the lesson starts was a great warming up for us:) Appreciation goes to the group who came down super early to train together.... after the 2 hour lesson of bball, extra half and hour of training made me able to see myself improving... but all starts from basic and we all have to understand that no one is perfect...however, to make urself near to perfect, nothing else but training must come into play for a start:)

The lesson was great today, disregards all the negative stuff that happened on court and outside court, we all have a lesson to learn. However, we must understand that different people react differently to situations and you cannot expect people to behave and act like how you do:)so just take it and live with it... improvement only show when you are willing to learn:) learn from mistakes as well as correct moves:)

Morning run was easier this time round. Shin splints always occur to non regular runners, when it bounces on me, I have to live with it.No point complaining aboout it. Do what I can to make it works... And so running on grass is the best thing to do.

I am blessed with a soft hockey pitch in NIE which I can always run in the morning:) Always make full use of what you have and never complain about what you dun have, only then, you find yourself able to appreciate what life has given to you:)

Shin splint seems to be getting better... swimming works too:) going swimming at NIE now with Ah Wei...

Signed up for the NIKE HUman race guys versus Girls... still trying to figure out how to go about doing it... Ladies who have not signed up for the challenge, come on and join in, give the guys a good fight!!!

2009-09-16T22:56:00.002+08:00
Completing assignments is a great achievement:)

It's my ever first time staying put at NIE Lib to complete my assignments and do self study from 10am to 4pm:) Glad to have a bunch of supportive and active classmates and friends:) They made the completion really enjoyable...

Bball is not an easy game, I never thought it was... coming to face it in a real game situation requires lots of strategy, lots of stamina, lots of practice, courage and obviously skills:) If one never learns to accept the flaws and mistakes she/he has, one will never improve:) today's practice was an enriching one, thanks KS, Mel and Yosef:)

IVP swimming training was a good to go session, my 2nd session with them. It was a great session but leaves me pondering with something in mind... given this situation...

You have many students whom you are coaching... some definitely more skilful than the other. When you give the workout, majority can do within the time frame that you have set for the intervals, however, a special group of people who are in the long distance group have to do different workout.

However, 2 of the students in your long distance group are not as fast as the rest in the distance group... do you...

Option 1)
Ask them to just join the short distance group to do their workout (they are long distance ppl)... without explaining to them the rational, leaving them to think that it is because they are not fast enough to catch up with the rest of the long dist pple...

Option 2)
Ask the 2 swimmers to still do the long dist sets but yet go at their own pace, slightly slower than the others...

I would choose the latter one... for 2 good reasons
1) You encourage them to train the same workout set for them, but yet at a more manageable pace so that they can feel more motivated and not being demoralised for being slow

2) As a leader, if you want them to do the short distance sets, it should come with a rational, and the rational should not be just because they are slow for the long dist pple and are just nice if they join the short dist ppl...

to me, all that matters was team and individual morale:) To me, being more convenient to each and every one of us is not as important as to being responsible for the upbringing of every individual:)

There was a lesson learnt today, each and every day is a new lesson experienced... and I am glad that I managed to think more like an educator now:)

2009-09-15T00:30:00.002+08:00
School has started and I am totally enjoying the process of getting to know new friends, enjoying project work, learning netball and basketball...

I have always been in individual sports since I was young, hence, this is a challenge to me to try and work in teams:) However, because of the great friends I have, KS, Yosef , WH and Wei as well as the funky pple in my netball and bball class, I find joy in learning:)

Today was the AED presentation ... worked with Ban Hock, Nerine and Boon Whee through these few weeks:) our ideas were great and we were happy with the debate and the role play portion which involved the hands on activities for our class:) I am glad the class enjoyed it. However, we should seek to improve ourselves more. After the lesson, I asked myself, what could we have improved on to make the presentation better.. and i listed them down
1) To read up a little more on the philosophies of the various experts
2) Have better linkages of our content to Singapore Context
3) Do not just touch and go on topics related to the philosophies
4) Run through the presentation a few more times to make sure everything went smoothly (we actually missed out a video presentation:(...

However, at least the project is done and we are all happy with it!!! now moving on to the essay part, due in 4 weeks time:)

Netball and bball have always been a challenge to me. I am rather bad at ball handling skills.. however, i seem to start to enjoy this whole process of learning, learning my mistakes, my flaws and trying to better them:) today's lesson of Netball went great and I am looking towards to tmr's bball lesson... something which I always feel I will never be able to excel in:(

Suffering from a Shin Splint .... kinda pain everything i run and stop.... 14 years of running and never did such a thing happen to me before... feel sad about this... my race is coming up in a month's time and today's training did not go as smoothly, however, thanks to my 2 running friends, J and L who patiently ran with me for the numerous number of laps at Jurong West Stadium and tolerated my bad behaviour at the end due to the pain...

Have to run on grass for the time being...

2009-08-13T02:39:00.003+08:00
These few days have been great as I drive my way through lessons in school.It has always been a dream to be studying a Degree in Sports Science and here I am back in NIE. I feel old but yet, the mindset has changed from the Diploma days.

Back in DIP, i must admit I was just playing ard, not really focussing on studies, getting myself involved with so much hall activities, so many IVPs that I can't focus at all. And i scored pretty badly in the PE modules. 2 years down the road in the teaching line, I have realised that because of the lack of knowledge that I have obtained, there were many things that I cannot see myself fulfilling and finish the task nicely done, hence that's where I started to tell myself that I really want to study.Maybe it's the age tat made a difference.

I also started to go full gear for Bike lesson... want to finish up my aim of buying a motorbike-A white Vespa at the end of Dec:)

Training has been good. Did a time trial on Monday with the team, Tues night run with Henry, a senior from PJC, Wed afternoon run and drills... Thurs prepare for a race at Bedok reservoir.. Interministry Running race... Friday will be swim and relax then move on to Sat where I will be racing the Olive 5km run and Junko will do the 10km run...

Last but not least,Sunday AHM 21km..
not quite well prepared for this, but still, I am going to do my current best..

Ultimate aim is still Angkor Wat 21km in Dec:)

Back to sleep again now.

Photoshoot

2009-08-07T14:46:00.007+08:00
I did a photoshoot for SHAPE magazine... was honoured to be able to be asked for this photoshoot..
it's to advertise for the upcoming NIKE sports band:)
it's a super nice sports band with almost the same function as the previous sports band.

The Sportsband is light, user friendly, water resistant and eye catching. It allows me to check my pace, miles, elapsed time (chrono) and calories burned. It is very easy to use as only one button is available. My records from the Sportsband can be analyzed right from the computer by simply plugging in the Sportsband into the computer:)
It's going to be launched soon:)

The advertisement will be at SHAPE magazine in the Sept issue... dunno how small the article will be though. However, thanks to NIKE for the advertisement though:)
Did the photoshoot at SPH and knew RAY who will be writing the article, Justin who was the lame photographer hahah and Terrence who is the make up cum hair do artist...

after the photoshoot, i realised, i need to get slimmer, taller, fitter and I want my long hair back!!!

... look at CLEO next season too:) the magazine will feature our adventure race!

Last day at Keming Pri

2009-08-07T14:31:00.007+08:00
Today's last day of my school life in Keming Pri:)

At the start of the day was the National Day Celebration. I felt very emotional because this might be my last time celebrating National Day in this school... as i walked towards my students.... my tears can't stop flowing...
it was sooo bad that I had to hide in some corner:) the tears flow even more when I sang the national day anthem... some sound in me told me that I really love being with the students, being able to help them, being able to convince them, impart them with skills and knowledge for life.

In this 2 years, I have done my very best to help the school in whatever way i can... just probably I lost some kind of passion after I was put down by some unhappy incidents...from then on 1.5 years after I started working, i lost the drive to want to work with people.

However, things always seem to pave a way for me.I am very appreciative of my principal who supported my studies leave and approved it with a supporting letter:) Appreciative of colleagues like Sharon, Alif, Jennifer, Suxia, Adrian and many more who stood by me all this while, looking positively at the effort I have put in,the huge amount of stress I had to go through leading the team, still being a beginning teacher... I held positions in the school and realised that sometimes, taking a step back to let others do the job might be a better option.

I have come to the end of my 2 years in KMPS and i bid farewell to all my colleagues, esp Richard who has been really lenient, helpful and understanding in all my work... thanks Richard:)

I love all my students and I must say, i have enjoyed teaching them PE these 2 years..

I remember spending 2 years of my teaching life being alone, eating and doing work alone... and now that I just started to be able to clique with a group of ppl ard my age grp of teachers who just entered the school, it's time for me to leave... But I must say, I really enjoyed my life as a PE teacher there...:) thanks everyone:)

Anita.. a new teacher who just came into the school.. i wished she had come in earlier and we would be having so much fun and joy and laughter being colleagues..

Iskandar... a PE teacher posted into the school but crossed over to the degree programme.. though we could not be colleagues for long... but we will be classmates for 2 years!!!

Shape run

2009-07-24T15:41:00.002+08:00
went MIA for so long again..here I am , back to the World of Blogging:)

Had several races recently.. so many that I perpetually posted most of them as photos on the facebook:)

X physique, Sundown marathon 10km, Phuket half marathon, 5km time trials at All Comers, Shape Run, CLEO adventure race:)

Shape run last Sunday was fun...was in the same elite attire as Jeanette and vivian and we looked like triplets hahaa:) even the sunglasses was almost the same except that the frames were of different types.

the start of the Shape run, I met up with Vivian... went for solid warm up of about 15minutes, did my dynamic stretching and then had some accelerate (which was not that good a drink to have on an almost empty stomach! I felt queeezzzyyy throughout the race!)

At the start, all in my mind was about focussing on the race, focussing on the timing. I knew I was not in good shape and that was one of the reasons why I postponed my Berlin marathon from 09 to 10...

At the start, I knew that If i could run under a 45min, I should be happy because at the last 10km race at Sundown marathon, i ran a disastrous 46mins... coach was not too happy with the timing though.

So boom, the start went off... and i sped forward... maintaining at my 10km pace at 3rd position. There was a girl dressed in Pink colour top in 2nd position. I ran with her all the way till 5km and I made my move. At that point of time, all i could thought of was " I must hold, cannot go out too fast, if not, everything is wasted, I must finish strong"...

at the 7km mark, Ramos came up and we ran together for 1km... She overtook me. I felt my legs weakening, however, I pushed hard and made sure I was in sight of her. She is a good friend of mine, a good competitor and a fabulous runner.. She fought strong...

At the 8 km mark, we met the 5km crowd. This time round, we had to try and find our way through the crowd and swerve in and out... then at the 8.5km U-turn point, I was too tired to even shout "excuse me".. in the end, though I really did not want to be rude, I tapped on some runners shoulders, shoved some of them aside... because some ladies were using their IPOD , some were running in groups and some were walking.

Ramos and me headed to the ending point together even at 9.5km.. I opened up my strides and managed to pull a gap.. in the end, i finished in 43min 10seconds.. 2nd position.. Ramos came in shortly in 43min 15seconds... strong lady huh!!!

and my teammate Vivian Tang, obviously came in first with a 5mins difference from me!!! hahaahaha...

we totally enjoyed the race...:) Nice race, good prizes and amazing company..

thanks to the 2 guardian angels who were there helping me out with photos and drinks and cheers... they made a difference for me on that particular day expecially:) thanks for waking up early and coming down to watch me race...

thanks to AThlon teammates like Ronnie ah beng and Christian as well as Tony seakins who came down just to see us race!!! u made our day!!

NIKE Training Run:)

2009-04-01T23:38:00.008+08:00
Today's NIKE training run was at Wisma Atria:)

Reached there at 6pm with Sunny and met quite a number of people. Altogether there were about 30 of us there. Mok, Sunny, Jeanette,Vivian, Ben Pulman, Jon Fong, Jessica Tan, Julian Hee, David Ong, Spencer and some running friends plus some media people were there too.

We had a chance to try on the new NIKE Free shoes and headed out in town for our 5km run.
Started off from Wisma Atria and headed down to Tanglin then towards Gleaneagles and then to Botanic Gardens, made a loop inside of Botanic Gardens and then headed back the same way to Wisma Atria.

The run was smooth, easy paced and great work. Thanks to SG runners who lead us the way.
Thank you NIKE for sponsoring Subway sandwiches and cookies , water and Milo after the run. It made a great difference having to look forward to great food after the run.

Although it was a simple 5km run, but we managed to build friendships there. Many people had the chance to try on the NIKE FREE shoes. Will comment about that after I tried on my pair, hopefully in the coming week!

NIKE training run is a good and easy paced run. Running as a group also helps us to motivate each other and learn how to enjoy the training itself! Looking forward to the next training run..

Few Photos after the run:and Kit Fei, Sunny's gf made a surprise trip down to join us for dinner:) Thanks babe!!!
we had Waraku dinner!hoohoo:)
and then i went online and searched for this pair of shoes.. my next aim:)
Nike Women's Aqua Woven ND

What will you be wearing, ladies, when the splashing season comes? If you still haven’t decided, we’ve got some good news for you.

These slip-on Nikes are comfortable, light, colourful, and stylish. Nike combines elements from the Air Rift, Nike Free and Aqua Sock into one unique slip on that does not fall into the category of your everyday sandal. The Woven ND features a light, rubber sole and a thin, synthetic and elastic upper with a woven texture that is applied to most of the mid-section. But whatever you choose to do with it, the Nike Women’s Aqua Woven will be your fun and reliable companion, that’s for sure.

The color above will be accompanied by a few other colorways. If you like to catch them, you may try your chance at Nike Wisma, Nike Bugis and Queensway Alternative Sports beginning April 6th.

2009-04-01T13:03:00.001+08:00
Going for NIKE training run (2) today at Wisma Atria... hehe:) Have my usual weekly meeting with Sunny later:) My bro is great! He won second in Lake Kenyir Tri.. losing to only a pro:)

Wow.. proud of him!

Waiting to view the new NIKE shoes later:) muacks to NIKE!

2009-03-30T09:29:00.003+08:00
What is left when love is gone?
I realised I trusted the wrong guy for the past 2 years.

After all that has happened, I realised that people can change overnight:)

Anyway good luck to him and the girl .

Friends, I am back:) Sumiko is back and strong:)
will continue to train hard. Nothing he does or do will put me down.

Thanks for all the support all this while.

2009-03-12T09:02:00.000+08:00
officially disappeared from my blog for one month and 6 days... I am back:)
updates coming up soon:)

2009-02-06T17:12:00.003+08:00
Its really been a Long time since my last update:)

Went to NIKE sale with Sunny.. bought a similar pull over as him.. we found it cheap and nice man! hahaah thanks bro for the ride...

Monday: Training session at Kent Ridge Park with Athlon group.. this time round, i did 8 rounds in 43mins instead of the usual 7 rounds.. wondering where I found the energy from.

Tuesday: Ironically it's the first time Sunny and me trained together ... ahah I did my 800m sets while he did his 1km sets... in the same time intervals .. at 1 min rest time instead of my usual 2 mins rest time...

Wednesday: Coached the NTU biathlon team.. they have around 1 month to their race and I am going to push them real hard at trainings:) Discipline must be present:)

Thursday: Woowoo... did my 600m sets at CCAB .. 8 sets.. and the last set I managed to clock 10 seconds faster than the previous 7 sets.
Coach mentioned that I am ready for my 5km next week during ALL comers meet at Gombak. It's going to be my first 5km race on the track. I am not going for a win this time, neither am I going to whack all out. I am just going to do my marathon race pace for the 5km...

Thanks coach for pointing out to me that my running posture is improving by the day... I am glad to have coach in my life:)

Looking forward to racing with SUnny at vertical marathon ... it's the first time bro and sisters are taking part in lovers challenge hahahahaa:)

looking forward to the following races of the year:)
Vertical Marathon, Surf and Sweat, Newton Run, ALL comers 5km, WOW adventure race, Raw Duathlon, Sundown marathon, Phuket 21km, Army Half, Shape Run, Great Eastern Women 10km, Berlin marathon...

If u wanna do it, set ur mind and focus on it... the training will lead u the way to ur dreams:)

Pacesetters 30km

2009-01-18T22:56:00.006+08:00

Back from Pacesetters 30km at KL:)
Had great fun and great company.

Ran the 20km race instead of the 30km..( I cannot do any race more than 21km before Berlin this year)
held back on the run because it was my first race there and I was afraid of the hilly terrains, slopes and support.

Started off really well, felt very strong. Weather was great and played a huge part in the race.
I was planning to go easy, finish the race, head back to hotel for a sleep...

The race course was filled with slopes.. not too steep though. Many gradual long slopes, turns as well as flat paths.
I was running well, the only thing I felt bad about was the lack of water support. The water support was at every 5km... and there was one waterpoint which was not set up by the time we reached there...
I was feeling a little thirsty at 16km but managed to overcome it.

Ended the race in 1hr 33mins with a smile on my face. It was the first time i felt so strong on the legs and body and the first time I felt I could have really pushed a lot further:)

Came in third in the women's open category.
Really satisfied with the long run there and as coach would have put it, go without any expectations:)

Glad to have so many friends there... and I had a surprised birthday celebration with them.
thanks to Peishan and Alber who bought the cake secretly...
I really enjoy the company of Mount Faber Safra people...

My face is still swollen... and legs stitches have broken.. think I need to see the doctor in a few days time..

Lastly I would like to end this post with a quote which I have seen for days:
If you wanna chase 2 rabbits, u will lose both... So FOCUS:)

Safra adventure race

2009-01-18T22:05:00.008+08:00
Safra adventure race last Sunday:

Started out with my partner Ah Gao on a good note...
was leading in the start run...

took the bike and headed out on the bike leg...
things took a turn when i fell.. not once but twice..

The first time I flew off my bike, I had only cuts and bruises on my left knee.. picked myself up and cycled further..
Bukit Timah trail track.
Went down several slopes.
As I am not that proficient on the bike, I must say I lacked a lot of training and experience in such trail... and racing on this course was not a fun thing but a challenging and technical thing.

I remember heading down a steep slope and ended up landing straight into one of the holes at the end of the slope, flew off my bike and landed face front on the ground.. My partner shouted and threw his bike, ran st to me and held me.

I was bleeding profusely from the face. Ah Gao had a bandaged creating a compression on my cut on the face.

The immediate reaction from him was: ok, let's stop the race, though we were leading, but there is always another better race.

We stopped, pushed our bike to the FIRST checkpoint, only to find out that I did not need a stitch on my face.After discussing for some time, we decided to carry on. At that pt, we were already 16th position... it was a low morale day for us...

We finished the race, hand in hand... managed to clinch a 4th position. Not too bad afterall:)

The things I learnt from this race:
Always be prepared for the worst that can happen
Train up and gear urself physically for the race:)
Have a great partner

Ah Gao is definitely my best partner in adventure racing so far... we had several training sessions and every training sessions, he was very patient with me, guided me and trained me:)

During the race, he always put safety first and will always look out for me.
Even though he is so much fitter in every way and could have left me to fend for myself, I admire him for his caring personality to help me in whatever way he could.

A good example would be the pushing up of the bikes on a steep slope... He would push his bike bike all the way, drop his bike, come down all the way to the bottom of the slope, push my bike up for me and then give me a helping hand to get myself up:)

Thanks BIKE LABZ for the sponsorship of the race...
thanks NIKE for the shoes that i wore...
thanks to Ah Gao for the everlasting endurance, patience and care and concern throughout the race:) u have been a great partner...looking forward to our next race:)
Thanks to Sunny for coming down all the way from Bedok to Yishun right after a call saying that I am injured and needed a ride to NUH:) thanks bro, i love u:)

It was a really memorable race...
ended up with big cuts on my legs which needed stitches, and a big swollen face like a pingpong ball..
but nevertheless, the lessons we learnt in every race is a great process:)

2009-01-06T01:33:00.002+08:00
Safra adventure race..took pics with pple at the Safra briefing:)

my partner: Ah Gao
and the BIKE LABZ guys....we rep BIKE LABZ

2008-12-29T00:13:00.003+08:00
Met up with Sunny to have a chit chat session... realised I have lost my radiance... my skin is getting worst without enough sleep and extra exposure to sun...
I should start putting sun block on my face and take good care of it now.. drink more water everyday too:)

Training today was tough... 16km run then went for Canoe training for SAFRA adventure race and went to swim and lastly went for coaching:)

2008-12-28T01:42:00.001+08:00

coaching the NTU bi team:)

i look like one of them.. except that I am their coach cum mentor cum senior cum teammate:) hahaah
thanks gals and guys:)
a great team:)

21st Dec 08

2008-12-21T22:38:00.008+08:00
I am dead tired after a whole day of training.

It's the first week of base training

Morning: completed 12km in one hour at east coast.

Afternoon: Kayak training for the upcoming Safra adventure race.

Night: back at east coast to complete another 12km in one hour.
And it was the joke of the day how we landed in Changi Airport Terminal 3 for dinner when Joe missed the exit to expo...
Thanks to the so called "pacer" group.. Marcus, Aitqi and Joe:)
They had great dinner Popeye Chicken which was yummy!... I remember my first visit there... just a few months back...

A total of 24km in 2 hours for the first Sunday of our 8 weeks base training period.

Thanks to Joe who has been kindly fetching me to and fro for training:)
It's great when I have friends who care.

thanks Sunny for always hearing me out.

I managed to fix something back in place finally: My buddhist beads... something so precious. Visited the temple today to pray for good health for everyone around me and fixed back the one and only bracelet on my hand... love it:)

2008-12-20T22:32:00.004+08:00
today's training was a great one.
As usual, back to Woking workout again. But this time, weights increased... completed lunges with a total of 10kg on my shoulders, an increased from the usual 2.5kg.... and hand weights doubled to 5kg on each hand.

Planning and review for year 2009 was great:)

Went out for coaching and then roamed ard at west mall. Walked around the usual shops at pasta mania, bubble tea and etc... settled for something surprising. I bought 3 items:)
it was a notebook, a 2009 planner and a CD by a chinese singer. It has been almost 10 years since I bought a CD for myself. But the songs in this CD are really nice and I just can't help but buy it.

At the shop, i met my previous swimming student. Reminded me of the days when i coached with Swim Lab. The reason why i started to coach- to have a better life for us.
And the days of surprises turnout at the pool after my coaching, the life then and made me really wonder why I liked coaching swimming so much.
It was because of the love for the students as well as the love for a better life for us. I dunno.. emotions filled me to the brim at that moment.

I did something that I never expect myself to do: watch a movie myself.
There are so many movies that I had wanted to watch but did not have the chance to : Esp Saw 5.

Bukit Batok interchange had a free movie screening at an open area and it was screening the movie "Connected"... i walked past the area, walk backwards, sat down on the floor at 8pm and watched till 10pm.Nice movie, strangers company (everyone was either sitting on the floor or on the limited seats that were available).
The free movie screening will be till 24th dec... every day 8pm. I guess I will spend my Xmas eve there too:) it's great...

tomorrow training will start and looking forward to a painful but yet fruitful training day:) Thanks Athlon Running

2008-12-19T14:54:00.003+08:00
I totally dislike cars starting with SJF...
it reminds me of the 3 people who took a knife each and sliced it through my heart.. causing it to bleed

2008-12-19T14:31:00.004+08:00
Back from BBK with lots of clothings.
The only training i had there was running on threadmills and doing light weights in the gym... and prob sauna.

It felt like the omission of training was weird but then the treadmill was good:) I guess the music and company played a large part in it:)

Thanks to those people who want to bring me down. I won't say I am perfect or I am someone who has achieved great heights.

I know that I am learning and improving by the day:)
For you and for me, I reflect and learn.. each and every day. An insult, a suggestion, an advice... is always part and parcel of learning.

although many people who do not know me personally judge me, I thought back on the similar incident of Peishan who initially do not know me personally but heard things about me and had very bad impression about me.. haha but now,after knowing each other a higher level and hanging around together, we are great friends girl!

It's amazing how things can turn ugly when words from mouth get spread out without facts. But this is life, you can't make everybody like you.. neither can you please everyone. You just have to be respectful and answerable to yourself and the ones around u:)

but i guess those who know me stayed through with me must have reasons why they are here:)

Thanks for those who are standing by me:)
And thanks for those who do not know me personally but give comments about me. It helped me to learn.

I am going to be a quiet girl from now. Thanks:)

GOOD LUCK TO SUNNY

2008-12-11T23:24:00.001+08:00
I have 2 important man in my life...
and those who have been following my blog will know who is one of them..
Yes u are right..
Sikhandar Singh aka SUnny:)

Bro, good luck for your race in AUG.
You know your sister here will be always supporting u wholeheartedly:)

U are a star:)

cambodia.. disappointing ..

2008-12-11T23:07:00.009+08:00

bACK from Angkor wat 21km
Completed with a PB time but was not satisfying...

honestly speaking, I SHOULD be satisfied with a PB time.. considering I was off training with coach for 3 months and my fitness was not on tip top form.

Throughout the 6 days there, I had bad diet... I vomitted several times after dinner because the food was just not easy on the stomach.

The pre-race dinner was vomitted out too.
Before the race, I had powerbar for breakfast instead of the usual raisin bread which i normally eat... a HUGE mistake...

Reached the race site, went to toilet for 3 times... diahhroea...

But the next huge mistake was starting out too fast.
I started out at 4min 10 secs per km for the first 2km.
managed to get back to pace for my next 14km.
However, another huge mistake.

I took a hammer jell at 16km and next few km there was no water. The water points had only water and no isotonic drinks at all.... and at 17km, my whole body shut down... it was a sudden hit ... at that point, I was leading second and the 3rd n 4th placings were pretty far away.

When my body shut down, it felt as if i had HIT the wall... like its telling u to stop moving and walk, telling u to give up...

I had this once before, 2005 when i ate a powerjell without water and I collapsed at the 38km mark due to heat exhaustion.

So this time, I knew it was going to happen. and it did... but i managed to set my mind on thinking of someone and managed to persevere thru the race till the end pt and collapse there.

For the next 30mins. I had to be carried to the first aid, cramps were everywhere, i can't control my body and I had to be on dripped. I remember insisting I do not want to be on drip in Cambodia, but i guess my teammate Fabian was distracting me with his words and they managed to inject me without me even knowing it...

I did a PB... 1.37 to 1.38 hour I guess...

I learnt my lesson...
Never try a new diet before race, never eat something u noe u are not used to during race and take every race seriously...

I am upset with the timing but then through the lesson,I learnt a lot...
And I am very sure I am going to do well for the next marathon:)

Thanks to joe and Natalie for asking me to put away all the negative thoughts.
the race affected me a lot, negatively.. but through encouragement and beliefs... I know I can learn and move on.

This is life... U learn more when U lose...
and the next time, you will be a winner:)

I accept losing this race... but in every race. As coach would put it,it's when u lose that u learnt the most out of it:) i am very glad to have friends who know me who understood where I am coming out from.

It's not the position that I am upset about, it's my own attitude towards this race that I am upset with.

I should be more focus.
Winning and Losing is not everything.. learning from losing is everything

2008-11-30T17:22:00.004+08:00
Training at east coast was great..
it was the first time we had so many of us from the team running together.
Scotts will be leaving us soon.. to Melborne... for good.. sad but happy for him:)

We did a simple 10km... first 5km at easy 5 mins pace.. and the last 5km at our own race pace...
I tried a 4min 20-25secs pace for the last 5 km..
seems comfortable...

okok.. angkor wat seems a breeze now:)

my idol, Vivian Tang... my running partner Joe and me...
Look at Vivian's abs.. i managed to convince myself that I will have such good figure and abs next year Nov... let's wait and see hahaha!
tired after run.. with scotts...ladies rulezz the guys.and me and vivian..thanks for organising this run... we look forward to more of such runs once the standard chartered and angkor wat race is done... will be back to running long distance and clocking mileage...

the training after that was amazing.
I trained with the hall 3 polo team in CSC...
Ke Wei coached us.
Did swims, drills, passing and stuff...
and I had my first polo match of my life... played with the guys against a group of students...:)

it was fun but tiring. I learnt a lot...
was asked whether I am interested to join the Ladies Polo Team for Toa Payoh....
hmm.. considering... should I try a session and see how it goes?...

started training at 630am for run and ended training at 1pm... I was so tired and famished that I slept all the way home:)

counting down... 4 more days

2008-11-30T17:14:00.002+08:00
It's can be pretty frustrating for people to judge you without knowing the facts.

For one girl who has been in the sports scene for some time, training with guys... some people will assume otherwise.

but for me, I do agree that my close friends are guys and that I am surrounded by guys in sports.
but that does not mean that I am loose or in what sense.

I do have close friends... First and foremost Sunny...
then Jonathan who me family and me known for 13 years...
and my god pa... who has been my emotional support to replace my dad ever since he was not around..
and a few close friends.

People who dun noe me at a personal level tend to judge me.
I dun understand why judgemental people who dun get their facts right.

Please, having many guy friends as a girl dun necessary mean that the girl is loose or too easy going. Neither does it mean that she needs attention.

It just so happens when you are born and grew up having sports as ur life and ur sports revolve ard guys, then your life will revolve ard guys.

i dun see a major problem with that.

Hopefully people who dunno me at a personal level, dun judge me:(

Thanks to friends who know me and have been very supportive.

2008-11-29T12:21:00.002+08:00
To my friends ard me: It's not a poem... but some pointers...

The More U try to act happy,
At the end of the day,
When you are alone,
You feel even more unhappy....
Because you know your happiness is made up..
and not truly from ur heart...
Why do people cry?
Why do people weep?
Who do people say hurtful things?
Why do people push you away?
It's because they care..
For you and for themselves...
For the benefit of u and him/her...

It's always a learning lesson..
a learning journey...
When you make a mistake.
Stand up and admit it.
When you have gotten over it.
Remember the faults and try to turn them into positive pointers.

Dun try to act happy.
Because the more u try,
the more it hurts.
Just be yourself...
You know who loves u the most...

2008-11-29T03:00:00.002+08:00
Found this from a friend n from the net:) Nice poems:)

I'll Wait:

Trapped in a world filled with confusion,
Living a life confined to unrequited emotions,
Getting myself tangled in someone else's web,
Can't help it, But to make myself feel sad.

So near, yet so far
So different but yet on par,
Smiling but inside crying,
Coupled with feelings, but yet denying

Spending my life living on the edge
Regretting each moment, but keeping faith
That one day ,she might just discover
That i'm the one and there's no other
No one to come between us two,
Before and after she says.."I Do"..

And for Hui Wen:) my good friends...

Would you Just Listen?

Would you just listen and please don't say a word, just yet,
I'd like you to think back to the very first time we met,
How you felt around me? The memories we shared,
And just remember that once upon a time, you really cared.

Now think about how we parted, and how much I cried,
But please don't speak, remember that I never ever lied,
That I told you the honest truth about why we were to split,
But now I'd like you to know that my heart broke bit by bit.

The pain was deep, unbearable and painful, for so many years,
I'll never forget all the sadness, all the uncontrollable tears,
Slowly I am rebuilding my life, I am content with what I've got,
And although it is hard I am beginning to forget what I have not.

You were a special part of my life that I will never forget,
A part of my life that broke my heart, but that I don't regret,
You gave me some happy memories that I'll keep in my heart,
Although sometimes I wish that you and I didn't have to part.

You were my first love and my true love, that will always be so,
After all of the heartache, sadness and never ending pain, I know,
You and I had something special and that will never change,
Because I love you and loving someone else will always seem strange.

Would you just listen and please don't say a word, not ever,
I'd like you to remember that once upon a time, we said forever,
That I had hopes and dreams, that I was the one who threw them away,
And this is something I will always regret until my dying day.

Lying to Forget...

This lie's become a part of me
For months, I've played this game
Acting like it doesn't hurt
Each time I hear his name

Ignoring what's inside of me
Pretending I've moved on
As if the feelings I once had
For him are somehow gone

Spending each and every day
With happiness and laughs
Forgetting all our memories
Avoiding photographs

But last night when I saw him
For the first time since he left
My heart stopped for a moment...
I couldn't catch my breath

When suddenly it hit me
As the tears started to flow
That even after all this time...
I just can't let him go

Just Friends?

I love you more every day,
My name I long for you to say.
Do you know just how I feel?
Do you know this love is real?
Sometimes I wonder what you think.
When you hear my name, do your cheeks turn pink?
Do you dream about me every night?
Wish to hug me and hold me tight?
Do you think we're meant to be?
Together forever, you and me?
These are the questions that run through my mind,
Your way into my heart, you did find.
It drives me crazy as to what I should do,
Should I risk a friendship and confess to you?
Or should I keep my feelings inside,
Keep them locked up, let them hide?
I just don't know what to do anymore,
My heart it aches, my heart it's sore.
I love you more than you could know,
And I don't want to ever let you go.
So even if I'm just a friend,
I'll always love you until the end.

My Love

My love for u is real
my love for you is true
my life without u has no point of view

i cant never tell u or show u wants inside
I'm afraid you would walk away and leave all this behind

then again i don't know how u feel
Wat if you love me ? Wat if this is real?

sometimes i wonder if we are meant to be
like romeo and Juliet living their dream

but i don't want a sad story , or an expected end
i only want you and me , its not hard to comprehend

maybe i should wait till u come to me
but Wat if your afraid of how things would be?

although if i wait u may never find out the truth
Wat if u feel the same way , and i loose my chance with u

maybe if i tell u , things will be OK
we would be happy together and never be afraid
of loosing one another because our love is true
i don want just a could be , i want you

HOW

How do i move on, when your packed and gone?
How do i heal, when you bend down to kneel?
How do i stay away, when you've gone astray?
How do i show you i'm hurt, when it's your name i blurt?
How do i love you, when i hate you too?

You've made me weak, you've made me sad.
I was vunerable and you were mad.
You opened my heart, and you tore it apart.
I let you tear down that wall, only for you to let me fall.
Trying to move on, like you don't exist.
Trying to not look, but i can't resist.
You've made such an impact, i'm suprised im still intact.

How do i tell you i can't move on?
How do i tell you i'm dead and gone?
How do i say, i want you to stay?
How do i tell you, i'm holding my feelings at bay?

Attempting to move forward,
only to fall backward.
I gave you my heart, i gave you my loving soul,
now i can see it growing to mold.
I can no longer feel that touch,
i swear-it was too much.
Hurting everyone in my path,
hoping i don't feel that wrath.
Forgiveness has come and gone,

Hey My dear Hui Wen, hope you are feeling better now:)

NIKE SINGAPORE OUTLET OPEN!

2008-11-29T01:20:00.003+08:00

NIKE Singapore... finally a shop of our NIKE from Singapore outlet has officially opened today... please visit it.. WISMA ... used to be the same location as the NIKE women's stall... now it's very much nicer!! Visit and grab great deals!

2008-11-28T20:41:00.008+08:00
Went out with Junko again:)
brought her to collect my prize from Hivelocity:)

We went for a chill out session at starbucks at west coast plaza...and both of us ended up sleeping there:)

worried for her because her leg is aching in pain due to the sprain and she is doing the relay for 10km next Sunday and I won't be in Singapore"(bought her a pair of Sunglasses which she liked it a lot:)and she took a very artistic picture of me while we were waiting at the bus stop:)

2008-11-28T20:36:00.007+08:00

a route to a quiet day:)
and ended up at Clementi Swim pool for a long chat and swim:)I love the scenery of this place.... it's very calm.. i feel very at home here... whenever I come here for training, I feel it's part of my life and very much part of me:)

The lifeguards here are nice and friendly and they have known me since I was about 9 years old?
I guess time flies... they look the same though! haha...
Lifeguards dun seem to age...
same goes for my good friend Alvin, dun seem to age at all:)

2008-11-28T02:17:00.002+08:00
I looked through some hotel rooms.
and I am amazed at the look of some rooms...

I love the one at FXSHB:)

2008-11-28T02:12:00.004+08:00
FOR THE ANGKOR WAT RACE:

This is where we are going to stay... Not a hotel though:)
but good enough for us to stay at a cheap price:)

It's the first time I am going to be staying in a place alone.. seems scary:(and its called Two Dragons... what an adorable name:
its webbie:

http://twodragons-asia.com/information.html

2008-11-28T02:06:00.002+08:00
Details abt Angkor Wat race:

Our race has been taking place in one of famous world heritage, designated as a world heritage site by UNESCO, the legendary Angkor Wat whose autistics and archeological intention and visual impact put it in a class with the Pyramids (Egypt), Machu Picchu (Peru), and Taj Mahal (India). Unlike many other world class monuments, the ruins of Angkor are as yet unspoiled by over-development¹⁾. And you will run around the main area of Angkor Wat ruins.

Race Details:

Course:
Specially established in Angkor Wat Ruins in front of the Central Sanctuary of Angkor Wat (Start & Finish Line). Passing Prasat Kravan - Prasat Bat Chun - Banteay Kdey - Ta Prohm - Baphoun - Bayon - South Gate - Basie Cham Krong - Phom Bakheng - Ta Phrom Kei - and back to the front of the Central Sanctuary of Angkor Wat (Finish Line). See Course Map (Acknowledged by AIMS and IAAF). Running course will be marked the number of kilometre. ChampionChip Check Point will be at Angkor Thom (Bayon Temple).

Start & Finish Line:
In front of the Central Sanctuary of Angkor Wat, Siem Reap, Cambodia. From town to the Angkor Wat Temple (Start Line) takes 25 minutes by Tuk Tuk or 20 minutes by taxi or bus. All participants of Angkor Wat International Half Marathon 2008 must arrive at the venue at least 20 minutes before starting time. All categories will start and finish in front of the Angkor Wat Temple.
Weather:
The temperature on the race day is expected at around 24 - 27 celsius

Drink:
Water will be provided during the race (every 2.5 km) and sport drinks will be provided at the Finish line

MY GOD PA

2008-11-27T23:31:00.004+08:00
Someone whom I met year ago.. someone who believed in me... someone who replaced my dad when he was not around..
he is more to me than a friend, a god pa... but a pal too:)

Trusting in me to be able to finish my NIE bond, he guarantor for me my bond...
Believing in me that I will sore one day... and i guess I did, in his sense at least...
Never had any doubts about me from J1 even though I did badly in exams and was on the verge of repeating my J1 year...

He is who he is, as dear to me...
A teacher whom I admired, someone who gave me the inspiration to become a teacher too...
Someone whom I looked up to...
Someone who has always been there, whether I am down in deep trouble or whether I am soaring great heights.

Someone who has seen me grow.. from the childish and immature me.. into a lady full of confidence ...

Someone who never gave up in me..

His words seemed to sink in me...
"it is the imperfection that make the person beautiful"

thanks God Pa... your believe for me has lead me to greater heights and I know that You love me like a dad, like a friend and will always be there for me...

Glad to have u in my life, my lovely God father...my father....
my friend... my pal... utmost respect..

anyway this is the transformation from many year... long time ago...and now...i DIn used to have such heavy eye bags...
I grew, grown and aged...
with stressed and sadness,
My face aged and eye bags and wrinkles can be seen...

Sometimes I wonder.. can i ever stay at 21!

2008-11-27T22:12:00.002+08:00
Din feel so good about today's time trial initially:( legs felt sore... guess was due to the slope training on Tues...

However, thanks to JOE who kindly picked me up for training today.
Officially, I am back ... and there was no banner (JOE said there will be!).... no party... no need for those.
I just needed to be back for training.. to be in good hands with Coach Guy...

Met everyone!! everyone was there..

time trial was aimed at 6.40 mins for 4 sets of 1.6km with 90secs rest...

I did a terrible mistake by starting the first set too fast. Way too fast.
Guess I had been off from running on the track with a specific time pace set for me...

I did 6.26min, 6.32min, 6.35min and 6.46 mins...
Was eunduring a stitch at the 3rd and 4th set.
My legs and mind were moving along.. but the stitch kept me back. But I am contented that all sets were finished.

Total timing has come down to a 20min 30 seconds 5km...
Coach mentioned i improved a total of 35seconds from my previous 5 km timing:)

Thanks coach, thanks JOE for pacing me every sunday and thanks to all Athlon people who have been really supportive of me all this while.

It's great to be back.
Looking forward to Monday training at CCAB plus farewell dinner:)

2008-11-27T16:33:00.004+08:00
Suddenly, I had the urge to write a poem:)

I wished upon the stars,
and looked beyond the seas...
holding on to my clear blue necklance,
I pray beneath my wees...

My beady bracelet,
My chocolatey wallet.
My jadey hP chain,
My heart is still in pain...

I lost my heart and soul,
to things i can't control.
To all that I have had,
To those who I have met.

I wished hardly for good sleep.
Tossed and turned till i weep.
Why do good things come to an end?
I wished some things never began.

I wished for good luck,
and luck for all my friends.
upon each and everyone of them,
there lies a special trend.

If things were to turn back,
I would have made it a fact.
That to cherish what has came,
In all and all your name:)

2008-11-27T00:24:00.002+08:00
Many people are asking me the same question
" Sumiko, what is your aim for this year's standard chartered 42km marathon?"

Sadly to say... I am not taking part...

My coach din really approve of me taking part because I had done 2 marathons this year...KL and Gold Coast... as well as a few half marathons... Army Half, Aviva Half Ironman,Powerman Malaysia...

Look at the report I found :
Most coaches recommend running no more than two marathons per year, simply because of the wear and tear the race puts on your body. Elite runners usually follow this advice, too, although they may enter shorter races every 1 to 4 weeks in between each marathon.

After your first marathon, don't race another for 6 months. After that, decide whether running marathons more frequently works for you. Perhaps you want to do three or four per year and are willing to make sacrifices in your personal life to do that. If you enjoy this schedule and don't get injured doing it, keep it up.
http://www.dummies.com/how-to/content/picking-and-choosing-your-marathon.html

Thats why I am not racing 42km on 7th dec...
though I really want to go for the marathon, I am contented with doing another half marathon overseas...
It gives me an opportunity to experience a new climate, a new running route, new atmosphere, new scene of runners as well as for me to better perform in my 21km:)

Running a marathon is not only about how fast you can run, but it's also about how well you have ran as compared to what you can actually do:)

Marathon running at a high level is a no joke thing... in order to improve, you got to sacrifice things like time, weight, outside activities and to put in commitment and effort.

And also to give up small races... that is a challenge for me beginning from 1 dec 08... but I promised myself and everyone in the Athlon team that I am ready for the next phase of training...:) they know what I mean:)

2008-11-27T00:00:00.002+08:00
today's outing with a sec sch track senior was fabulous:)
8 years of lost contact...

it was a great meet up:)
Talked about running,house system and stuff:)

Training was easy today: 20 laps of swimming...
Mood was not that great and I did not have the eagerness to complete more than that.

Waiting for time trial tomorrow:)
1.6km x 4 sets:)

2008-11-26T10:19:00.003+08:00
Feeling sorry for Huiwen :) I believe she can pull through...

Love is a Universal emotion, the goal we all seek, the prize that can make our lives complete and whole. Love is both timeless and, in too many instances, transient.

We all believe, if only because we must, that love can be found. Some of us - maybe most of us - have discovered it can also be lost.

Some Peoms for my friend,Hui Wen...

Let me not to the marriage of true minds
admit impediments. Love is not love
which alters when it alteration finds,
or bends with the remover to remove:

O no! It is an ever-fixed mark
that looks on tempests and is never shaken;
it is the star to every wandering bark,
whose worth's unknown, although his height be taken.

Love's not time's fool, though rosy lips and cheeks
within his bending sickle's compass come:
love alters not with his brief hours and weeks,
but bears it out even to the edge of doom.

If this be error and upon me proved,
I never writ, nor no man ever loved.
Love is always patient and kind; it is never jealous; love is never boastful or conceited; it is never rude or selfish; it does not take offense, and is not resentful. Love takes no pleasure in other people's sins but delights in the truth; it is always ready to excuse, to trust, to hope, and to endure whatever comes.

Love does not come to an end.

Saying Goodbye

by Anthony West

So soft
the brief touch of your lips
on my cheek.

Was I almost intruding?

"Look after yourself "
should have been
"I love you!"

Then the Jumbo flew over
my head
and I shouted my love
above the roar
and thundering thrust

. . . as if you'd hear.

Through the clouds in my eyes
I watched you fly away
and wished I'd been born with wings.

From me to my dear Hui Wen...

Life is short... life is precious... life is amazing...

I realised that you can't have everything in life...
The more you want it, the lesser you will get.

Unless you really want to put in the extra mile to make it work...

Why do people complain about the quality of life when they could be just contented with whatever they have...

Why do people feel that they dun have enough when others are just trying to get a bowl of rice for survival...

Why do people always look into the mistakes of people when they know that they could jolly well look into the positive side of people..

Expectations change as you grow, demands increases and feelings rule the head most of the time.
But when you look back at all the mistakes you have committed, is it supposed to be a learning lesson and you move on greater, or do you pinch and stay on the mistake and keeps harping on them?

It seems that the former is a better choice.

Nobody is perfect and everybody loses their wisdom thinking and does foolish stuff when they are not thinking properly.

But deep down inside, do you lose yourself or did you lose to the rest of the world?
The world revolves around you and you can't just stay put over there...

Many cherish you...
Yes, do cherish the people around you because when you realise you can't have them in your life, that's when you regret the most.

When you wanna say something important to the person but have no chance to say at all...
When you say/do something wrong and can never revert the mistake...
When you see something going on so wrong but it is too late to stop it...
When you cherish something so much that you are unwilling to give it up...

Life is full of changes...
It is in your hands,
make it or fail it...
It depends on you alone...

No one person can ever experience all that life has to offer. It is only through sharing - experiences, feelings, insights - that we can hope to grow beyond our own meager lifetime. Are you ready to grow today?

Just remember that, you are not alone:)

Winter's Roads

by Ron Carnell

I cannot speak for all who stem
'Long roads less traveled as their way,
Nor question choices made by them
In days long past or nights long dim
by words they spoke and did not say.

Each road is long, though short it seems,
And credence gives each road a name
Of fantasies sun-drenched in beams
Or choices turned to darkened dreams,
To where each road wends just the same.

From North to South, then back again,
I followed birds like all the rest
Escaping nature's snowy den
On roads I've seen and places been,
Forsaking roads that traveled West.

This journey grows now to its end,
As road reflections lined in chrome
Give way to roads with greater bend
And empty signs that still pretend
They point the way to home sweet home.

But all roads lead to where we go
And where we go is where we've been,
So home is just a word we know,
That space in time most apropos
For where we want to be again.

For even home, it seems to me,
Is still a choice we all must face
From day to day and endlessly,
To choose if home is going to be
Another road - or just a place.

2008-11-26T10:02:00.001+08:00

THE PERFECT FORM

Running better, from head to toe.
By Jane Unger Hahn

From the August 2004 issue of Runner's World

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

2008-11-26T02:03:00.001+08:00
Training on Wed:
rest and relax...
Swim perhaps

Waiting for the time trial on Thursday.
Finally can be back a CCAB.

2008-11-26T00:26:00.005+08:00
Teacher training usually takes place when the school closes")
and this year, ours was at Holiday Inn Hotel at orchard road.

Spent the whole day discussing from 9 and 5 pm... and i must say I have gotten greater insights to the school and other areas...

Glad I was there:)

A picture with my 07 supervisor who has taught me a lot.. thru her guidance , i started to grow and glow:) tonight's training was great.

DId not join the elite training from MF today because I fear I might injure my knees with the stairs climbing.

Put on my favourite NIKE lunar trainer and head off to Labrador park with the other MF members.

We did 8 x 1.5 km loops round the park. It was pitch dark and sloppy at the start...

I managed to maintain a standard of around 6-7 minutes plus per round...
Finished it within 55 mins:)

I was so tired with only 2 hours of sleep the previous day that I just sat on the ground after shower at MF and slept...till friends woke me for dinner...

It was a job well done with great support. As usual, PS, Alber, Eddie, Alvin, Karen and Chin Yeh were there...

Looking forward to the upcoming race...
But I wished I had better emotional support:(

I pray and wished for strength:)

Sue Ann is getting married!!!

2008-11-25T00:08:00.003+08:00
Today was a happy occasion day! met up with sec sch friends...

Thing first thing that caught our eyes was the diamond ring that was on Sue Ann's hand!!! oh my gosh... she is getting married soon!!! so happy for her...

She says she found the guy that she can really be who she is in front of him... haha her fiancee is an Italian... but really nice guy:) i guess time is not the factor... 1 yr 10mths together with her lovely bf has blossomed into a fruitful relationship and we are all really glad for her:)

So happy for her... but sad because she will be leaving to Italy for 6 months soon:( Not going to see her for at least half a year!!!

But the meet up has also lead to a new learning journey for each of us:)
Thanks to Juliana, Mabel, Pam and Sue Ann...

We must all start saving up for Sue Ann's wedding in Italy next year:) ahaha she will have to pay for our accomodation and living expenses there!!! haha... oh my.. its exciting...

Photos will be up soon:)
we took many photos which will leave great memories:)

Sue Ann, thanks for being a great friend back in Crescent Girls:) You have shine... and now, your diamond ring shines much much more hahaah!!!

She was so happy and we can all feel her bliss:) COngrats my dear!!

Looking forward to the last meet up on 12th dec:) the last time we going to meet up before you leave us for 6 months!!!

2008-11-24T16:23:00.001+08:00
My weight is back to the previous weight. lost all the unnecessary weight ...
Coach says I look like my arms and overall is toner now...

But look a little like lighter than my usual...
Happy to be back to my usual weight:)

2008-11-24T15:47:00.004+08:00
I can't find the article that happened 13 years ago... I googled it but can't seem to find it at all...

Disappeared into thin air...

Somehow i missed the beach, sentosa beach, east coast park, the big and colourful cloth I brought with me to the beaches to lie on...

I miss everything...

I am feeling so lost on a Monday, knowing that it is a holiday is worst.
I laid on my bed, tossed and turned around, trying to find peace in sleeping. I just can't seem to do it at all...

I can't sleep. I tried to sleep since 10am this morning and now it's already 4pm... I haven got a wink at all...

Is training so tough? Or is life so tough?

It's will be a good catch up session with all my girlies:) Finally it's holiday and holiday means catch up time.

I am feeling tired, stressed, pressured and conjested in the chest.
Please give me energy and peace to sleep properly.

2008-11-24T00:01:00.001+08:00
what happens to a person who trains hard, works hard but can't sleep well or have insomnia...

she comes down with a fever:( thats me now..
recover fast please....

2008-11-23T21:07:00.011+08:00
As i am writing out my schedule for the next 10 days... I realised I am counting down closer to my race...

As a looked through my flight Itinerary, oh my gosh... I realised my flight is at 6am...on Thursday 4th dec... oh my gosh....
this means I have to reach the airport at 4am...

Wonder how I am going to wake up at 3am and be there in time:) ahaha....

The race is going to be tough. I heard about the race conditions, the weather is dusty... and the waterpoints are not adequate.. though it is a flat and fast race..

I looked through past years results.. and realised the winner for last year's race was MIKA .. who is my teammate now.. she ran a 1.34hour.. and thinking that coach wants me to run in 1.34hour this race.. does that mean he wants me to win the race?

its going to be tough...
6 days there without much to do.. think i probably going to bring a book and read it..
the place we are staying at is called Two Dragons and there is no swimming pool there! oh no... guess my only relaxation is going to be running.
will pull Scotts and Christian as well as Fab out to run with me...

Angkor wat, wait for me... I will be there soon... time flies...

Yaopeng massed emailed some stuff to us.. and these are some pics which are nice:)

Sunday: 23 nov 08

2008-11-23T10:45:00.002+08:00
This morning's long run was done at a relatively fast pace. Coach had instructed for 3 paces to be set at for the whole 15km...
luckily for me, Joe was there to pace me... it was painful but achieving and satisfying...
Thanks JOe... soon soon. You have to train up for a 4min per km pace soon... i a few years time, You will have to pace me at that pace I hope!!

after the run, we had an amazing talk with Vivian.. she guided us on some principles of running...

She said "to want to achieve results at a high level, your level of commitment must be on par and you must be able to give up certain things in life for it...it's not like studying where we can burn midnight oil and do last minute work... You CANNOT do last minute work for running..."

she mentioned that when you are lazing around, other people are training and that's where you lose out..
I totally agree with that.

That's why during several occasions at training previously, when it was heavy downpour, coach still insisted on us running in the rain. I can clearly remember the track work at SP and also the interval training at turf city where coach made us run under the really heavy down pour...

He said this too "when others are resting, you are training, this is where you stand an advantage..."

So dun be surprised if you see me running along the road in drizzle, rain or raining cats and dogs with lightning...
because to me, running plays a large role in my life and for it, everything else can go... except for one..

to me, running is a love, a passion, a dream. If you want something, work hard for it.
Beneath the thorns, there lies a beautiful rose .. you just have to go through the thorns and pick up that rose underneath it...

Life is full of ups and downs. training too.. you suffer, but in the end, the magic of training is, not only do you see your body conform into a nice and lean body, you learn to appreciate many more things in life too:)

2008-11-23T00:33:00.011+08:00
today my youngest sister asked me this question..
what kept me running till now..
it's because she has just grad from sec 4...
and because she dun find the motivation to continue training and running.

she asked me to look back on what happened to me last time and what kept me running till now ...

I remember being only a high jumper in my primary school days... and when I was going to break a record at the track meet, i broke BOTH the record and my ankle... from then on, i could no longer jump.. high jump or long jump.. phobia...

I said, if you want to do something. no one can stop you. seriously, when i look back, i guess I am the only person in my pri school track team and sec sch team who continued to run till now.

When i was in my sch days.. pri and sec, I was not the best runner. But I wanted badly to prove to myself that I was worth of something greater.. and in JC i began to shine a little... being a big fish in a small pond, PJC... i managed to find my worth.

And i guess its my coach, SIM ANN ENG at that time, who managed to make my running life worthwhile. as well as my teammate, Xiao Chun who made me find life in running. Through them, my love for running just kept accelerating. Now i look back, it's really the coach who made a difference in me... and in most people. i guess after I stopped training with Sim, I found joy in working but yet at the same time, during that 2 years, Macritchie Runners 25 was a great motivation.

Everybody has their own different motivation. For me, at every stage of my life its different...

At 3 years old- given a chance to learn swimming
At11 years old- given a chance to rep sch in 800m race
At 13 years old- given a chance to rep sch in 3.2km
At 15 years old- given a chance to rep sch at biathlon
At 17 years old-given a chance to own my own road bike
At 20 years old- Given at chance to be part of a good running club-MR25, train with the National Triathlon team and got to know my best friend and bro- Sunny

At 21 years old- given a chance to be on the podium
At 21 years old- Given a chance to be able to race and train with someone special

At 22 years old- given a chance to know my current coach and thus able to perform better

At 23 years old- given a chance to go to Aussie to race under Singapore recognition, given a chance to be s sponsored athlete under Smith Optics
At 23 years old- Given many chances in parts and parts of my life but din cherish it much...
At 24 years old- Will I be given a chance to go Gold Coast Marathon, Rotterdam Marathon and Berlin marathon?
At 26 years old--- will i be ready to rep singapore in the marathon
At 28 years old--- Will I be able to hit 2.45hour for marathon??and rep Singapore in the Sea Games which is going to be held in Singapore
At 30 years old--- where will I be? I dunno... seems so far away...but yet, its just a mere few years down the road

In your life, your fate is in your hands...things happen for a reason. Your fate lies in your own hands...

When a mistake is done, nothing can turn it back. It's whether you are willing to accept that mistake again.

No one is perfect... years down the road in my life... Am I able to look back and say that I regret the things that I have done and have not done.. I hope I dun...

Running is a great form of relaxation but hopefully I dun run away from problems and reality....

2008-11-23T00:19:00.016+08:00
swimming with Junko at Clementi Pool was surprisingly achieving.. i was surprised by her bad habits in breaststroke and gave her a lesson on breaststroke pulling... swam 20 laps with her...next stop west coast plaza

West coast plaza is a nice place to be at... used to be called Ginza Plaza but has since changed its name:)

It is now a place filled with small little shops. i was a little taken aback by the minimal space each shop has...
should visit it again when the real opening commence... my sister called it a soft opening.. not all the shops are up working...why is there empty space?? and this is the space for one shop... amazingly smallok and during dinner.. we were bored ... started out to make funny faces:) we imitated each other.. haha...ok enough ... hahaah we took many many many more photos... we had a great laugh!no i am not wearing a ring because I am getting married.. but the ring is written with "Marathoner Sumiko" ahahah...

eye bags getting worst... not sleeping well these days...

2008-11-23T00:17:00.001+08:00
new pair of shoes... next love for shopping use... its kinda sporty yet classy:)nice and comfortable:)

2008-11-22T08:43:00.002+08:00
It's the 21st once again...
2 years ago exactly on this day, I felt so happy...
2 months ago exactly on this day, I felt I aged a lot and have went into a depression
2 months after today, I know that I will have to admit I will grow older...
2 years later after today, where will I be?

Singapore? Australia?
what will i be doing?

Running? definitely....

but 2 years later, another 2 years later... even more 2 years to come.. I know I will still be the same Sumiko... somehow, some things just dun change...

2008-11-21T13:25:00.003+08:00
Tuesday training was great with 7 rounds around Mount Faber plus stairs.
Somehow, I felt that the stairs training helped me with my bike though I dun ride a lot:)But at least it helped me to finish my Ironman 70.3 and Powerman bike leg.

The safra elite training was great. I always felt that I feel strong after the training:)

Legs were sore after the training... but the soreness was something I would look forward to every training...sounds a little saddist.

Thursday was supposed to be 8 loops x 1.6km plus stairs.. initially wanted to do 10 laps of 1.6km... but then because the trainer would not be present.. training was changed to 10km easy run instead..

but halfway when the group reached the bottom of Mount Faber, I stopped there and made a fast 2 loops of 1.6km upwards instead.. myself. in the darkness...

I found ease and strength to finish the 2 loops... there was nothing that ran through my mind as I did the 2 loops. just memories of me running when I was younger.

The peace and quietness was interrupted by a few cyclist. Surprising I saw Steph cycling in the opposite direction as I was running. This kept me a little motivated... it was boring and scary to be running alone. However, every round, I would look forward to seeing her..

After the 2 loops, I dashed back to Safra to join the rest.

After the run, I sat down and I miss some people, some people who have touched my hearts when I was running since young. I miss Yurou and Yutian. Hope that they are living happily in the other side of the world ... away from us... I know you 2 are watching on me as I run in every race, towards every finishin line.

And Yes, I am still running because of both of you:) I miss you 2 great friends...
12 years have passed on and your presence still lingers with me... How i wished that bus incident never happened.

I miss u 2 a lot:)

2008-11-21T13:21:00.002+08:00
it's so funny when I looked at the results of the Pearl Izumi run series number 3..
i remember going late for the race.
looking back at the race.. i realised that i really enjoyed the whole run.
Really.
it was my first ever 30km run not alone.. all the way. Started late and not with the women but at least i really sincerely enjoyed the run:)

i reached 15mins i guess and I ran an easy run all the way. Though the water points were not something I would look forward to.
but at the end of the run, I had a good massage session and a good makan session.

The run brought back great memories and something to remember.
Long easy run.
How many times in a year I can do that.

Now, I can only see myself going to do long runs with Joe and Marcus and Vivian at race pace.
It going to be faster and faster each time.
I hope:)

2008-11-21T11:31:00.001+08:00
as triathlon friends,
I will have my support for Dinah and Mok.
Newpaper articles do put people down.
Things happen for a reason.
But pick yourself up and move on.
You 2 are great people.
:)

we support u all:)

2008-11-11T10:23:00.008+08:00

just completed powerman malaysia.
was happy to have completed it with a breeze.
Did not do a single bike ride for this race because totally focussing on running.

However it was done well i thought:)

First 11km run : 49min 13seconds

Next 64km bike: 2 hour 09mins. I always knew i was not good on the bike

Last 10km run: 49min 14seconds

total timing plus transition: 3 hr 51min:)

happy to have finish the bike strong.. but nearly had a little cramps in the legs at the last 10km run.
Lucky for me, managed to come in 3rd. It was pure luck win i guess.
treated the guys on Bus 1 to free mac:)

this race was slightly different for me because I wore NIKE Kantana Cage racer:) it had a slight hole in the front due to the many races i have used it for. But still i feel that the cushioning and the response it gives to my legs is really good. I used it for Gold Coast marathon and now I used it again:)
glad that everyone enjoyed their race. Thanks to Alvin and Karen for organising the race. It was not easy organising 5 buses with 95 people and 80 over bikes up to Lumut. Once again. Kudos to those who have finished the race. you are all great!

2008-11-06T18:12:00.002+08:00
Sunday Pearl Izumi Run: not too bad... did a easy 30km run in 2hr 38mins...
Monday: Gym and light run on threadmill
Tues: Swim with hall 3 polo team. they fought their guts out while i just swam. Din join them for the ball handling.. too physical already.
Wed: rest and relax... too tired... really....

weight gained... 2 kg gained in weight...
thighs become bigger, tummy not so flat and face chubbier...

well thats the result of slacking in training and eating unhealthy food...

i have 31 days to Angkor Wat.
i am sure i can go back to normal weight again plus fit for the race..
31 days...
not long not short. but over and all...

its how u make things work that things work for u... so come on, buck up Sumiko!!

no race coming up except for Powerman.
going to take it easy.

11km run , 64km bike and then 10km run... survive on the bike? use mental...

come on, I need to reach the optimum weight next week. I know the weight fluctuates... but then need to do well for angkor wat..
I miss everything in life now... including training with Athlon team:)

miss all the teammates...:)

2008-10-31T10:22:00.005+08:00

dinner at Marina after my training of 12km...

mum's bdae:)

2008-10-31T10:19:00.003+08:00
Upset over a close friend who has drifted apart from me...
we used to be that close.

but i guess trust is the word..
and I lost it.

Life's a learning curve. Most of us dun have it easy. we just pick ourselves up, shake off dirt, hope for the best and keep moving.

thanks:)

2008-10-31T10:17:00.001+08:00
went running at NTU..
the NTU dragonboat guys team was there doing speed work and so since the captain was my JC friend, i joined in too... in the end, i sufferred with sores on the legs... hamstrings.

did 400m, 400m, 200m, 200m, 100m and 100m and then 100m, 100m, 200m, 200, 400m and 400m.

The 400m were done in about 1 min 25seconds and the guys were much quicker than that..
it was one of the days when i really whacked...

hahah...

2008-10-29T16:06:00.002+08:00
Fri: 12km long run
Sat: 16km long run at East Coast with Buffet Group
Sun: 10km Great eastern race
Mon: 8km run at Macritchie , training for January Adventure race
Tues: 10km run at East Coast
Wed:?? what is the torture going to be?

Am i on target to a 1 hr 34min 21km... i wish i am...

2008-10-28T10:59:00.004+08:00
Completed a 12km run on Friday and then a 16km run on Sat:)
and then great eastern women 10km.. wanted to take it easy only...

but ironically it managed to come out quite well! i was happy with the results.
said to be longer route.. hence a 45min in the route will mean about 43min plus.. which mean i have cut down about 1 min from my PB:) was happy... hope coach is happy too...

At the start of the race, met up with Vivian, Nat, Melinda and Sarah.. its like a training once again! great to go guys!

anyway some running pics of me.. i love the NIKE bottom:)

2008-10-25T22:47:00.000+08:00

Why is high cholesterol a problem?

The main risk associated with high cholesterol is cardiovascular disease (CVD). This includes diseases of the heart and blood vessels. High cholesterol causes blood vessels to become narrowed with fatty deposits called plaques. This can result in heart attacks, strokes and blood vessel problems. For more information see the separate Bupa health factsheets Angina, Heart attack and Stroke.

Types of cholesterol

Cholesterol is transported around the body in the blood attached to a protein. This combination of fat and protein is called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL), depending on how much protein there is in relation to fat.
What causes high cholesterol?

There are several factors that may contribute to high blood cholesterol:

a diet that's high in saturated fat and, less so, high in cholesterol (see How diet affects cholesterol below)
lack of exercise may increase LDL ("bad") cholesterol and decrease HDL ("good") cholesterol
family history - people are at a higher risk of high cholesterol if they have a direct male relative aged under 55 or a female relative aged under 65 affected by heart disease
being overweight, which may increase LDL ("bad") cholesterol and decrease HDL ("good") cholesterol
age and sex - cholesterol generally rises slightly with increasing age, and men are more likely to be affected than women
drinking more than the recommended amount of alcohol (ie more than three to four units per day for men and two to three units per day for women)

Rarely, high cholesterol can be caused by a condition that runs in the family called a lipid disorder (familial hypercholesterolaemia). About one in 500 people have this condition.

Other health conditions such as poorly controlled diabetes, certain kidney and liver diseases and an underactive thyroid gland may also cause cholesterol levels to rise. Some medicines such as beta-blockers, steroids or thiazides (a type of diuretic) may also affect blood lipid levels.

How diet affects blood cholesterol

Only a small amount of cholesterol comes directly from your diet - the majority is produced by your liver. However, if your diet is high in saturated fats and cholesterol this can cause your liver to produce more LDL ("bad") cholesterol. The amount that diet influences cholesterol levels varies from person to person.
Diagnosis

Having a high cholesterol level does not cause symptoms. Most people find out they have high cholesterol when they have their blood cholesterol measured as part of a medical check-up. Alternatively, it may be identified after other health problems, such as heart disease, have been diagnosed.

Treatment

The main aim of lowering cholesterol is to reduce the risk of heart disease. The type of treatment depends on the overall risk of heart disease.

There are two ways to help lower high cholesterol. The first is with simple lifestyle changes including changing diet, managing weight and increasing exercise. The second is to combine lifestyle changes with cholesterol-lowering medicines.

Diet

Healthy eating can reduce cholesterol. Your diet should be low in saturated fats in particular, and low in fat overall. Biscuits, cakes, pastries, red meat, hard cheese, butter and foods containing coconut or palm oil all tend to be high in saturated fats, so cut down on these foods.

Large amounts of cholesterol are found in a few foods, including eggs, offal such as liver and kidneys, and prawns. However, if you're already eating a balanced diet, you don't need to cut down on these foods unless your GP or dietitian have advised you to.

It's also important to eat plenty of fibre, especially soluble fibre, which is thought to lower cholesterol. It's found in fruits and vegetables, beans and oats. Aim to eat at least five portions of fruit and vegetables each day. For more information see the Bupa factsheet, Healthy eating.

There is some evidence that foods containing substances called plant sterols or plant stanols, such as the brands Benecol or Flora pro.activ, in combination with a low fat diet and physical activity, can help to lower cholesterol.

Medicines

Cholesterol-lowering medicines are considered for people who already have CVD, or are at high risk of getting it because they have other risk factors.

The main group of medicines for lowering cholesterol are statins. Examples include simvastatin (Zocor) and atorvastatin (Lipitor). They work by reducing the production of cholesterol in the liver. Occasionally these drugs have side-effects such as indigestion and muscle pains. Other types of drugs to reduce cholesterol are called fibrates, nicotinic acids and cholesterol absorption inhibitors such as ezetimibe (Ezetrol) but these are generally less effective or have more side-effects. Your doctor will tell you more about these medicines.

2008-10-25T22:45:00.001+08:00

What causes an arrhythmia?

Arrhythmias may be caused by many different factors, including:

Coronary artery disease
Electrolyte imbalances in your blood (such as sodium or potassium).
Changes in your heart muscle.
Injury from a heart attack
Healing process after heart surgery.

What are the symptoms of arrhythmias?

An arrhythmia can be silent and not cause any symptoms. A doctor can detect an irregular heartbeat during a physical exam by taking your pulse or through an electrocardiogram (ECG).

When symptoms occur, they may include:

Palpitations (a feeling of skipped heart beats, fluttering or "flip-flops," or feeling that your heart is "running away").
Pounding in your chest.
Dizziness or feeling light-headed.
Fainting.
Shortness of breath.
Chest discomfort.
Weakness or fatigue (feeling very tired).

What lifestyle changes should be made?

If you notice that your irregular heart rhythm occurs more often with certain activities, you should avoid them.
If you smoke, stop.
Limit your intake of alcohol.
Limit or stop using caffeine. Some people are sensitive to caffeine and may notice more symptoms when using caffeine products (such as tea, coffee, colas and some over-the-counter medications).
Stay away from stimulants used in cough and cold medications. Some such medications contain ingredients that promote irregular heart rhythms. Read the label and ask your doctor or pharmacist what medication would be best for you.
What is a pacemaker?

A pacemaker is a device that sends small electrical impulses to the heart muscle to maintain a suitable heart rate. Pacemakers primarily prevent the heart from beating too slowly. The pacemaker has a pulse generator (which houses the battery and a tiny computer) and leads (wires) that send impulses from the pulse generator to the heart muscle. Newer pacemakers have many sophisticated features that are designed to help manage arrhythmias and optimize heart-rate-related function as much as possible.

2008-10-20T22:25:00.006+08:00
went to NTU and started our horrifying training as Dex would put it...

1) Warm up
2) 10 x 800m at 1.40mins per lap and 60 seconds rest inbetween
3 of us took turns to lead..
and the timing came out to be quite successful

3.16, 3.18, 3.17, 3.20, 3.19, 3.20, 3.23, 3.20, 3.18 and 3.16mins:)

3) Cool down
4) Lunges
5) One legged hop
6) Crab Claws (not food but a drill)
7) Partner leg raises
8) Front, side and backwards bridges
9) Squats

2008-10-20T00:28:00.004+08:00
my youngest student :)
Maya...
6 year old...
talented but yet challenging to coach.
fulfilling:)

2008-10-20T00:22:00.002+08:00
Training today:
20 x 400m
Completed at 1min 35seconds each set with 60 seconds rest inbetween.

Felt great perspiring :)
and a good treat of 100 plus after the training:)

looking forward to torturing myself from Morning run at 5am and then night hard intervals again:)

haha

2008-10-17T20:29:00.001+08:00
training today:
20 rounds of 666m under my block.
felt very good and strong.
was running at 10km pace:)
fast and furious, yet strong and steady:)

however, not really looking forward to race next Sunday at Great Eastern.
Just going to do the 10km and go off.
Not aiming for anything as yet.

Next big race is Angkor Wat.
7th December
can i do a 1hr 34min?

I still have 2 months.
Can I break the barrier?
I will try...

Just Do It.

2008-10-17T20:27:00.000+08:00

A song recommended by a friend:) it's nice!
can try to google it:)
http://www.lyricsmode.com/lyrics/s/secondhand_serenade/fall_for_you.html
Secondhand Serenade
Fall For You lyrics
The best thing about tonight's that we're not fighting
Could it be that we have been this way before?
I know you don't think that I am trying
I know you're wearing thin down to the core

But hold your breath
Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
You're impossible to find

This is not what I intended
I always swore to you I'd never fall apart
You always thought that I was stronger
I may have failed, but I have loved you from the start

Oh, but hold your breath
Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
It's impossible

So breathe in so deep
Breathe me in, I'm yours to keep
And hold on to your words 'cause talk is cheap
And remember me tonight when you're asleep

Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find

Tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
You're impossible to find

2008-10-14T13:36:00.002+08:00
Monday's training:) `13/10/08

Dex joined me for my speed workout: 6 x 1km at 1 min 40 seconds pace... and rest time 90seconds...
well..

it was nice.

Coaching the NTU biathlon team:) as usual, i joined them in the whole training:)

Swim sets:

I loaned the board from SRC and Medicine balls from the dragonboat team:)

Swim workout:

4 x 50m Warm up Breaststroke
8 x 25m One Hand Kicking
8 x 25m 10x10 drill
8 x 25m 3-5pull one breath and looking forward
8 x 25m Breaststrok kick
8 x 25m Pulling with Bouy
8 x 25m Single Leg Kicking with Bouy
6 x 60m Partner work
3 x 3min Thread Water

50m cool down

Static exercises:
Hand raises - 100 reps
Partner Leg Raises - 50 reps
Squats - 3min
Weight Balls - 2min
Bridge - 2min

Altogether for 2 sets:)

after that, i guess we all went home aching but with a sense of satisfaction
great workout guys:)

Grandma birthday

2008-10-11T23:00:00.019+08:00
Grandma's birthday party...
at Sakura at Science centre...
all of us were present except for my uncle's family...
the buffet was not really nice for me , since i dun eat much though:)

but after eating, i felt sooo guilty...
got to start losing weight soon. race is reaching. i felt so super guilty now! run run run tomorrow!
my youngest sis, runner cum biathlete...i love her more than anyone else:) though i always raise my voice at her! haha and singing of the birthday song in english, mandarin and hAKKA! my grandpa and grandma also celebrates their 50th year anniversary.. and so lovely as ever:) sweet. thats what i call love.and my bro asked me to take a photo of the food he ate! my gosh... he is really "bottomless pit stomach" ")they played football after that!and Junko found a COIN phone.. something that is not really available in Singapore nowadays...
and couple photos:) sis and bf... bro and gf hahaha...so ugly so we asked him to take a sweeter photo . as yes , it was really sweet yuko and her bf, nice and quiet guy... good !and then some family photos..and i went a little crazy while on the way home... junko took these for me... Hmm.. should i convert to a dancer instead?and junko wanted me to capture her jumping...
hmmm... but i guess my phone was not that good afterall...

2008-10-11T22:53:00.009+08:00
went for Cynthia's wedding:)
my classmate in JC..
we used to joke around saying that I will be the first one to get married. But she jumped the queue... !

loving husband Joe and her have been together for a year plus.
I am soo happy for her that this guy she found has been so willing to accept her as who she is and really love her with all his heart.
it's a joy seeing her get married, nearly made me down to tears...

its blissful:)

CrAzY SuMIKo

Powerman Malaysia 2010

NIKE CITY RUN RACE ROUTE 2010

NEWS ON NIKE CITY RUN 2010

NIKE female athletes meet up

NIKE CITY RUN

Ironman 70.3

Lunar Elite Running Shoe

Watepolo match- Day 1

Angkor Wat

NIKE HUMAN RACE

NIKE Human Race and sports band

Photoshoot

Last day at Keming Pri

Shape run

NIKE Training Run:)

Nike Women's Aqua Woven ND

Pacesetters 30km

Safra adventure race

21st Dec 08

GOOD LUCK TO SUNNY

cambodia.. disappointing ..

NIKE SINGAPORE OUTLET OPEN!

MY GOD PA

Saying Goodbye

Winter's Roads

THE PERFECT FORM

Running better, from head to toe.

Sue Ann is getting married!!!

Sunday: 23 nov 08

Why is high cholesterol a problem?

Types of cholesterol

What causes high cholesterol?

How diet affects blood cholesterol

Diagnosis

Treatment

Diet

Medicines

What causes an arrhythmia?

What are the symptoms of arrhythmias?

What lifestyle changes should be made?

What is a pacemaker?

A song recommended by a friend:) it's nice!

Secondhand SerenadeFall For You lyrics

Grandma birthday

Secondhand Serenade
Fall For You lyrics