As a number of PMC RC members have signed up for the Standard Chartered Singapore Marathon scheduled for 5 Dec, 2009, we are organizing a series of training runs to help participants prepare for taking on the 42.195 km.
So join us if:
You like company / fellow runners to pass the time on long runs
You need some motivation to get up early in the morning
You want a structured program to keep you on track
You seek advice and suggestions from more experienced marathon runners
The PMC RC sessions will be as follows:
Oct 3: 16 km (with options for shorter distances)
Oct 17: 22 km
Oct 31: 26 km
Nov 14: 32 km
Nov 28: 13 km
You are advised to augment the above sessions with your own weekly long runs (simply follow the sample program), and we'll prompt you on the appropriate distances as we progress.
As you can see, the training runs bring you up to 32 km to build your endurance. All long runs will be at a conversational pace (7:30 to 8 min per km) and augmented with walk breaks.
We also know that some members are taking part in the SCSM half marathon, in which case, your run distances are approximately half of that above. All routes are out-and-back, which means you simple retrace your steps back to the start point. There will be u-turn points to cater for half marathon training. In addition, if you are not up to the proposed distance, you may u-turn back at any time.
This coming Sat, Oct 3, will be the first of our SCSM training sessions, a 16 km out-and-back route from PMC to about 1 km past Changi Village. Those who are training for the half marathon can turn back at the 5 km mark (see map).
Map your run in Singapore - route252580: 16km PMC run
Shared via AddThis
Pace: 8:30 to 9 min per km
Expected duration: At least 2 hours
Faster runners can form their own groups, but we are catering to newcomers, especially those attempting their first 42 km.
Remember to bring the following:
Hydration: A hydration belt would work best on long runs, but a bottle of electrolyte drink would do just as well. Electrolyte drinks replenish minerals and salt lost during the run. Water would suffice, but not as effective. There are also convenience stalls along the way (e.g. at Changi V) if you wish to buy drinks.
Gel or snack: Any run longer than 90 minutes would mean a depletion of carbohydrates and glycogen in your body. Gels (such as powerbar, GU, etc) are effective and easy to carry. Wash down with water.
Cap or visor and sunglasses: It may get hot or it may rain; so shades help.
Emergency details: On a small piece of paper, write the name of your emergency contact person, phone number, blood type and allergies if any. I use an ID band that contains this information. http://www.idband.net/
Vaseline/petroleum jelly: Abrasions occur when your clothes come in contact with skin. Apply vaseline/petroleum jelly on any part of your body that comes in contact with your shirt/shorts.
Sun block: Recommended.
Spare change/money and EZLink card.
As you can see, it takes some preparation, but believe me, the above would make your run more bearable and enjoyable.
And yes, we will be taking walk-breaks ala Galloway style. 5 min run followed by 1 min walk.
Last but not least, for our friends who are not taking part in the long run, you are still more than welcome to join us for part of the run, as far as you wish to go!
Till then, train safe!
TOGETHER WE CAN ACHIEVE!
Teck Hui, Hongyee, SE
Monday, September 28, 2009
Monday, September 7, 2009
Yellow Ribbon Prison Run 2009
Sept 6, Sunday morning 7 am. The tranquility at Changi Village was displaced by the noise of 6,000 participants all geared up for the inaugural Yellow Ribbon Prison Run.
The theme of the run is Going Beyond the Run. It is about giving ex-offenders a second chance to start afresh and conveying the message that what matters most is not about the fall, but how one gets up that counts. Given that PMC is an ardent supporter of the Prisons Ministry, it is only appropriate that a representation of PMCers participate. Among the 10km competitive run and 5.8km fun run were Poh Kiang, Joan, Edmund and wife, Rufina and I. :)
To say the least, the weather was just ideal for personal bests. Cool, overcast skies, with a drizzle or two, and breezy. The organization was efficient, the route was scenic and interesting, and the highlight - running into Changi Prison itself. A rare sight indeed, to see so many people running into the prison, kind of the antithesis of Prison Break.
For a fuller race report, read on.
Another highlight was the Hanniel's Challenge. Hanniel is an ex-offender who took on the challenge of running 10k below 48 minutes, 48 being his age. I am pretty sure that many younger runners could not match that time. But Hanniel did, a personal best for him. Read more about Hanniel Choong.
What really struck me is not the running achievement, but his ongoing achievement to stay "drug-free". As Hanniel puts it, "[The drug free journey] is a lifelong thing. You don't presume that you are doing okay."
The lesson I take away is that our Christian journey is also a lifelong sojourn. We cannot assume that we are doing okay.
Just as running requires us to be focussed on our objectives and goals, and be highly disciplined in our training, we need to be constantly focussed on Christ and to exercise discipline in our life.
Are we focussed and disciplined? Or are we too diffused in our life's direction and easily swayed by circumstances? Do we have the discipline to stay on course, just as Hanniel has the discipline to stay drug-free?
Hanniel's challenge resonates very deeply with me, and I hope with you as well.
SE
The theme of the run is Going Beyond the Run. It is about giving ex-offenders a second chance to start afresh and conveying the message that what matters most is not about the fall, but how one gets up that counts. Given that PMC is an ardent supporter of the Prisons Ministry, it is only appropriate that a representation of PMCers participate. Among the 10km competitive run and 5.8km fun run were Poh Kiang, Joan, Edmund and wife, Rufina and I. :)
To say the least, the weather was just ideal for personal bests. Cool, overcast skies, with a drizzle or two, and breezy. The organization was efficient, the route was scenic and interesting, and the highlight - running into Changi Prison itself. A rare sight indeed, to see so many people running into the prison, kind of the antithesis of Prison Break.
For a fuller race report, read on.
Another highlight was the Hanniel's Challenge. Hanniel is an ex-offender who took on the challenge of running 10k below 48 minutes, 48 being his age. I am pretty sure that many younger runners could not match that time. But Hanniel did, a personal best for him. Read more about Hanniel Choong.
What really struck me is not the running achievement, but his ongoing achievement to stay "drug-free". As Hanniel puts it, "[The drug free journey] is a lifelong thing. You don't presume that you are doing okay."
The lesson I take away is that our Christian journey is also a lifelong sojourn. We cannot assume that we are doing okay.
Just as running requires us to be focussed on our objectives and goals, and be highly disciplined in our training, we need to be constantly focussed on Christ and to exercise discipline in our life.
Are we focussed and disciplined? Or are we too diffused in our life's direction and easily swayed by circumstances? Do we have the discipline to stay on course, just as Hanniel has the discipline to stay drug-free?
Hanniel's challenge resonates very deeply with me, and I hope with you as well.
SE
Sunday, August 9, 2009
Post run4COSI update
The two girls, aged 16 and 15, appear like any other school girls. They attend the Methodist School in Phnom Penh and have been with the school for some time. Originally from Vietnam, the girls stand out with their fair skin and complexion.
While most school girls would be happy during vacation time, these two girls are very anxious for a good reason. There's a good chance that their mother would "sell" them. Many girls have been "sold" before. Their older sister was "sold" for a week, and came back to class after that. Apparently they can be "sold" again, albeit for a lower price.
Such is the reality for teenager girls in Cambodia. To learn first hand about the plight of these two girls from the pastor in charge of MMS in Phnom Penh brings a sense of urgency and significance to the post COSI integration program.
As I hear about how the missionary has arranged refuge for the two girls if they ever needed it, I cannot help but think of the happy smiles on the faces of Chanthin, who is going on to second year at the University, and Dinah, who has just finished grade 12 and hoping to get into university. I also think of the sister of Narak, our sponsored child, and many other COSI girls like her, who are safe from harm's way. At least for now.
Then there's Boran. You may remember him from the PCOSIIP video. His father died of AIDs when he was 7 years old. He lost his 2-year old sister and mother within the next 7 months, leaving him and his two brothers to fend for themselves.
I met up with him last week and asked how he was doing. He is now attending a high school near to the Methodist center and tells me of this gangster who comes to terrorize his school. Why not get the police to deal with the gangster? The police are scared of him because he has a gun. Guns in schools. In Phnom Penh.
No wonder Tola and Ratanna are happy to be back in COSI, where there's abundant food on the table, security and love.
These are just snap shots on life outside of COSI. Without doubt, the experience of the kids who spent some time outside made them deeply appreciative of the second chance they are receiving, by the grace of God, and with your support in efforts such as run4COSI.
These snap shots weigh heavy on my mind every time I run. I see their faces in my mind, and the grim alternative universe that awaits them should we falter in our commitment to securing their future.
From all the kids in COSI and in the PCOSIIP program, I want to convey their gratitude to you for your prayers and support. Do continue to uphold them in your prayers.
While most school girls would be happy during vacation time, these two girls are very anxious for a good reason. There's a good chance that their mother would "sell" them. Many girls have been "sold" before. Their older sister was "sold" for a week, and came back to class after that. Apparently they can be "sold" again, albeit for a lower price.
Such is the reality for teenager girls in Cambodia. To learn first hand about the plight of these two girls from the pastor in charge of MMS in Phnom Penh brings a sense of urgency and significance to the post COSI integration program.
As I hear about how the missionary has arranged refuge for the two girls if they ever needed it, I cannot help but think of the happy smiles on the faces of Chanthin, who is going on to second year at the University, and Dinah, who has just finished grade 12 and hoping to get into university. I also think of the sister of Narak, our sponsored child, and many other COSI girls like her, who are safe from harm's way. At least for now.
Then there's Boran. You may remember him from the PCOSIIP video. His father died of AIDs when he was 7 years old. He lost his 2-year old sister and mother within the next 7 months, leaving him and his two brothers to fend for themselves.
I met up with him last week and asked how he was doing. He is now attending a high school near to the Methodist center and tells me of this gangster who comes to terrorize his school. Why not get the police to deal with the gangster? The police are scared of him because he has a gun. Guns in schools. In Phnom Penh.
No wonder Tola and Ratanna are happy to be back in COSI, where there's abundant food on the table, security and love.
These are just snap shots on life outside of COSI. Without doubt, the experience of the kids who spent some time outside made them deeply appreciative of the second chance they are receiving, by the grace of God, and with your support in efforts such as run4COSI.
These snap shots weigh heavy on my mind every time I run. I see their faces in my mind, and the grim alternative universe that awaits them should we falter in our commitment to securing their future.
From all the kids in COSI and in the PCOSIIP program, I want to convey their gratitude to you for your prayers and support. Do continue to uphold them in your prayers.
Tuesday, July 14, 2009
Soccer Fellowship [18th July]
Soccer Fellowship is ON this Saturday, 18th July at East Spring Secondary School. The session will be from 3 - 5 pm.
We will split the teams according to DARK and BRIGHT jerseys for this session , so please bring BOTH just in case we need to balance the teams out.
See you on Saturday and please pray for good weather!
*Please be reminded that the entrance to the field is next to Block 362. If you are driving, the multi-storey car park you should park at is at Block 359A. If unsure, please check the street directory map.
We will split the teams according to DARK and BRIGHT jerseys for this session , so please bring BOTH just in case we need to balance the teams out.
See you on Saturday and please pray for good weather!
*Please be reminded that the entrance to the field is next to Block 362. If you are driving, the multi-storey car park you should park at is at Block 359A. If unsure, please check the street directory map.
Agape Cup 2009 - Pandas Match #6 .vs. HMC [12th July]
Pandas arrive at Hiding place with, once again, excatly 11 bamboo sticks to fight on the pitch. Weather could not be any better and the referee in the centre was once again a familiar face, especially to *cough*.. Our opponents HMC, at first glance looks more or less the same as the Pandas physically, lead the singspiration followed by a short testimony.
HMC kicked off the first half but loose passes gave the Pandas easy possesion. The opening 10 minutes saw the Pandas pegging HMC in their own half. A cross from the right by Daniel was knocked to Jingzhong and he scissored it beautifully into the top right corner. HMC, clearly woken up by that goal, start to play better and send their attack through the wings, but Pandas defence were able to limit them to just long shots outside the box. As the game goes on, poor control and passing by HMC forwards brought about their own internal conflict and shouting at 1 another can be heard. Towards the end of first half Pandas had afew more shots: a snapshot straight at the keeper from Sam and a header wide from Darren while HMC continue sending 'ballon crosses' from the right, threatening more on the left with their speedy winger against Daniel. No further goals came and referee called it halftime.
Score at HT: Pandas 1 HMC 0
Pandas kick off the 2nd half, playing the same as the first half while HMC brought on another fast centre-mid. Intensity was high the opening 10 minutes as HMC went in search for their equaliser. Play was quick, physical pushing everywhere and lunging tackles were flying at every 2nd ball as the referee was kept mouthed busy with all the blowing. In the space of 5 minutes Pandas saw 3 freekicks given to them at the edge of HMC penalty box, 1 of which Denial beautifully smashed it into the net. HMC were clearly frustrated being 2 goals down, and started to try and play down Pandas high morale with aggitating words and hard challenges. A scuffel involving Daniel and HMC left winger in which punches were involved, left the referee no chioce but to send both of them down the tunnel with 2 red cards. Play only resumed around 10 minutes later as both sides cooled down and reorganised. Striker Sam Eyo then covered Daniel's position at RB with only David alone upfront pressing. HMC clearly spotted the new weakness and send their attacks down Pandas right and 1 cross from HMC left saw HMC glanced a header into Michael's bottom right goal. With around 5 minutes or more still to play for, John was brought down as right back, and Sam into centre back along David and Maurice. Frustrations were still in HMC as they are being restricted to wild long shots. Finally referee blew the whistle and Pandas managed to cling on their precious 3 points.
FT: Pandas 2 HMC 1
Starting 11: Michael(GK), Daniel(RB), Maurice(CB), David(CB), Nigel(LB), Jeremy(DM), David(CM), Darren(CM), Jingzhong(LM), John(RM), Sam Eyo(ST)
HMC kicked off the first half but loose passes gave the Pandas easy possesion. The opening 10 minutes saw the Pandas pegging HMC in their own half. A cross from the right by Daniel was knocked to Jingzhong and he scissored it beautifully into the top right corner. HMC, clearly woken up by that goal, start to play better and send their attack through the wings, but Pandas defence were able to limit them to just long shots outside the box. As the game goes on, poor control and passing by HMC forwards brought about their own internal conflict and shouting at 1 another can be heard. Towards the end of first half Pandas had afew more shots: a snapshot straight at the keeper from Sam and a header wide from Darren while HMC continue sending 'ballon crosses' from the right, threatening more on the left with their speedy winger against Daniel. No further goals came and referee called it halftime.
Score at HT: Pandas 1 HMC 0
Pandas kick off the 2nd half, playing the same as the first half while HMC brought on another fast centre-mid. Intensity was high the opening 10 minutes as HMC went in search for their equaliser. Play was quick, physical pushing everywhere and lunging tackles were flying at every 2nd ball as the referee was kept mouthed busy with all the blowing. In the space of 5 minutes Pandas saw 3 freekicks given to them at the edge of HMC penalty box, 1 of which Denial beautifully smashed it into the net. HMC were clearly frustrated being 2 goals down, and started to try and play down Pandas high morale with aggitating words and hard challenges. A scuffel involving Daniel and HMC left winger in which punches were involved, left the referee no chioce but to send both of them down the tunnel with 2 red cards. Play only resumed around 10 minutes later as both sides cooled down and reorganised. Striker Sam Eyo then covered Daniel's position at RB with only David alone upfront pressing. HMC clearly spotted the new weakness and send their attacks down Pandas right and 1 cross from HMC left saw HMC glanced a header into Michael's bottom right goal. With around 5 minutes or more still to play for, John was brought down as right back, and Sam into centre back along David and Maurice. Frustrations were still in HMC as they are being restricted to wild long shots. Finally referee blew the whistle and Pandas managed to cling on their precious 3 points.
FT: Pandas 2 HMC 1
Starting 11: Michael(GK), Daniel(RB), Maurice(CB), David(CB), Nigel(LB), Jeremy(DM), David(CM), Darren(CM), Jingzhong(LM), John(RM), Sam Eyo(ST)
Friendly Match (Panthers .vs. KKMC) Report [11th July]
It was a wonderful day for soccer. The usual 3pm heat was non-existent. Instead, it was cool and breezy. It was a tough task getting enough players for this friendly match. Originally intended to keep the Panthers on their toes during their 'off week' from the Agape Cup, insufficient participation and last minute withdrawals meant that the match had to be opened to the Pandas, as well as players from our 'original' opponents FIOFAFI. On match day, the mixed team comprised 8 Panthers, 2 Pandas (David Lim & John Chia) and 2 FIOFAFI players (John S & Tim C), making a total of 12.
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Players from the '3-in-1' team: John S (FIOFAFI), Mark (Panthers), John C & David (Pandas)
Joel & Jeremy joined us for the 1st time since enlistment
After a brief welcome to the players from Kampong Kapor Methodist Church (KKMC) and opening prayer by Kevin, Coach Ronnie briefed us on the formation and line-up for the match. With newcomers and the need to play in unfamiliar positions (e.g. John Chia and Joel in centre midfield), we lined up like this:
The 1st 15 mins of the game was entirely KKMC's. With much speed in their midfield and forward line, every ball played forward meant that we were chasing back to clear and protect the goal. It was fortunate that Felipe was not too troubled with whatever came his way and we managed to survive unscathed. The defensive quartet held firm and as best as possible, tried to play the ball to the midfield for them to build on offensively. Unfortunately, possession was not always well kept and the ball was usually lost after 2 to 3 passes. Marcus, Tim C and Rusydi were working hard up front to create chances but they were few and far between. A direct free-kick from Rusydi and an attempt by Tim C both found their way above the crossbar. On KKMC's part, their speedy attacks were either broken down on the wing, or ended by a stray pass. The half-time break was welcomed by both teams.
Coach Ronnie gave simple instructions to improve the team's performance in the 2nd half- #1: communicate more & #2: make better use of the ball. David Lim came on for John Chia and started on the right wing, with Rusydi dropping to right centre midfield in an attempt to control play better. The team started the 2nd half positively, mounting wave after wave of attack. Both Marcus and David had many touches of the ball on the wings, but support was lacking. Kee Min was running box-to-box in order to break up KKMC's play and support our attack. On our best chance to score from the right wing, a cross found its way to Kee Min but his effort was blocked by a defender. The rebound found its way to David who let fly a screamer but it cannoned off the right-hand post of the goal. The 2nd rebound fell to Marcus on the left but his effort from 6 yards out was too high.
KKMC kept their shape a bit better at this point and again used their speed to break into the Panthers' half. On 2 occasions, we came close to conceding. 1st, a stray backpass from John S to Kevin went straight to a KKMC player who only had Felipe to beat. Felipe again showed his quick flexes by denying KKMC their goal. On the next attack down our left, a KKMC player let fly from just inside the penalty box but his effort hit the right-hand post and back into play. It was clearly a case of missed chances by both teams. With fatigue starting to kick in, both teams focused on defending and holding out until the final whistle, which finally arrived.
The players trudged off the field, shaking hands in the process. There were no goals, but the match was played in good spirits. Benjamin from KKMC closed us in prayer and thanked us for hosting the friendly.
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Players from the '3-in-1' team: John S (FIOFAFI), Mark (Panthers), John C & David (Pandas)
Joel & Jeremy joined us for the 1st time since enlistmentAfter a brief welcome to the players from Kampong Kapor Methodist Church (KKMC) and opening prayer by Kevin, Coach Ronnie briefed us on the formation and line-up for the match. With newcomers and the need to play in unfamiliar positions (e.g. John Chia and Joel in centre midfield), we lined up like this:
The 1st 15 mins of the game was entirely KKMC's. With much speed in their midfield and forward line, every ball played forward meant that we were chasing back to clear and protect the goal. It was fortunate that Felipe was not too troubled with whatever came his way and we managed to survive unscathed. The defensive quartet held firm and as best as possible, tried to play the ball to the midfield for them to build on offensively. Unfortunately, possession was not always well kept and the ball was usually lost after 2 to 3 passes. Marcus, Tim C and Rusydi were working hard up front to create chances but they were few and far between. A direct free-kick from Rusydi and an attempt by Tim C both found their way above the crossbar. On KKMC's part, their speedy attacks were either broken down on the wing, or ended by a stray pass. The half-time break was welcomed by both teams.
Coach Ronnie gave simple instructions to improve the team's performance in the 2nd half- #1: communicate more & #2: make better use of the ball. David Lim came on for John Chia and started on the right wing, with Rusydi dropping to right centre midfield in an attempt to control play better. The team started the 2nd half positively, mounting wave after wave of attack. Both Marcus and David had many touches of the ball on the wings, but support was lacking. Kee Min was running box-to-box in order to break up KKMC's play and support our attack. On our best chance to score from the right wing, a cross found its way to Kee Min but his effort was blocked by a defender. The rebound found its way to David who let fly a screamer but it cannoned off the right-hand post of the goal. The 2nd rebound fell to Marcus on the left but his effort from 6 yards out was too high.
KKMC kept their shape a bit better at this point and again used their speed to break into the Panthers' half. On 2 occasions, we came close to conceding. 1st, a stray backpass from John S to Kevin went straight to a KKMC player who only had Felipe to beat. Felipe again showed his quick flexes by denying KKMC their goal. On the next attack down our left, a KKMC player let fly from just inside the penalty box but his effort hit the right-hand post and back into play. It was clearly a case of missed chances by both teams. With fatigue starting to kick in, both teams focused on defending and holding out until the final whistle, which finally arrived.
The players trudged off the field, shaking hands in the process. There were no goals, but the match was played in good spirits. Benjamin from KKMC closed us in prayer and thanked us for hosting the friendly.
Monday, July 13, 2009
Running Events and Races
There are many running events, and unfortunately, most are on Sunday mornings. The good thing is that most races start early, and there's a good chance that we can still make it for the 11 am service if we don't hang around to chit chat after the race.
Here are some races that you may wish to consider:
Singapore Bay Run (Aug 16, 2009): 21 km, 10 km and 6 km.
Many of us will be taking part in this event, purportedly the biggest running event of the year (coz many army boys are forced to participate!).
Yellow Ribbon Prison Run (Sep 6, 2009): 10 km and 5 km.
Running through Changi Prison. That's cool. Given PMC's commitment to the prison ministry and our fund raising effort earlier this year, we should support this run!
GE women run (Nov 1, 2009): 10 km and 5 km.
For ladies only, although every year, some guys will gate crash.
Standard Chartered Singapore Marathon (Dec 6, 2009): 42 km, 21 km, 10 km.
This is Singapore's premier marathon event. Some friends have indicated that you are keen to do the full 42 km and targetting the SCSM. Not cheap, but register early to get good discounts.
It should be noted that there's nothing wrong with recreational running without taking part in any races. However, experience tells me that there's nothing like signing up for a race to motivate oneself.
The analogy is this: It is one thing to practice soccer with friends, but another thing altogether to participate in a soccer tournament. Signing up for a race provides milestones to work toward. Before you know it, you'll be gunning for an ultramarathon! But that's another story for another time.
Here are some races that you may wish to consider:
Singapore Bay Run (Aug 16, 2009): 21 km, 10 km and 6 km.
Many of us will be taking part in this event, purportedly the biggest running event of the year (coz many army boys are forced to participate!).
Yellow Ribbon Prison Run (Sep 6, 2009): 10 km and 5 km.
Running through Changi Prison. That's cool. Given PMC's commitment to the prison ministry and our fund raising effort earlier this year, we should support this run!
GE women run (Nov 1, 2009): 10 km and 5 km.
For ladies only, although every year, some guys will gate crash.
Standard Chartered Singapore Marathon (Dec 6, 2009): 42 km, 21 km, 10 km.
This is Singapore's premier marathon event. Some friends have indicated that you are keen to do the full 42 km and targetting the SCSM. Not cheap, but register early to get good discounts.
It should be noted that there's nothing wrong with recreational running without taking part in any races. However, experience tells me that there's nothing like signing up for a race to motivate oneself.
The analogy is this: It is one thing to practice soccer with friends, but another thing altogether to participate in a soccer tournament. Signing up for a race provides milestones to work toward. Before you know it, you'll be gunning for an ultramarathon! But that's another story for another time.
Top 5 Tips to Train up for SAFRA Singapore Bay Run 2009
Received this email from SAFRA, and thought it would be useful to share with our running community:
Top 5 Tips to Train up for SAFRA Singapore Bay Run & Army Half Marathon 2009 (SSBR & AHM 2009)
Training up is the vital thing we have to keep in mind for the SSBR & AHM 2009. How do we exactly train ourselves up for the big day?
We are letting you in on some tips what you can do to really train yourself up in order to emerge the hero during the SSBR & AHM 2009.
1. THE HAUNTING WALL
The one thing that spooks every participant is the Wall – that “lovely” point late in the race where glycogen, which is your preferred fuel for your muscles, is used up and thereafter you will slow dramatically. Or, at best, struggle dramatically.
Training for SSBR & AHM boils down to one thing - pushing out that point at which we hit The Haunting Wall. If we push it out far enough in training, we will not smack into it in the race. You can try to accomplish this by first building endurance with long runs, and then as SSBR & AHM approaches, “sharpen” with shorter and faster intervals.
2. BUILD YOUR ENGINE
The goal of training is to improve the power of the human engine, so that you can run faster. The goal of training for SSBR & AHM is to reduce the consumption of fuel at race pace. When you become more efficient at marathon pace, you burn less glycogen and theoretically have enough to maintain your goal pace to finish SSBR & AHM.
First, build the engine with shorter, faster workouts. This is to keep your mileage up, then fine-tune the efficiency of your engine with lots of running at marathon pace.
The benefit of this approach is that you get your body as fit as you can, then you get as efficient as you can. In the three weeks before SSBR & AHM, it is hard to get much fitter, you make only small improvements, but you can get your body used to working within a certain zone that efficiently improves how your body burns fuel during the SSBR & AHM. This approach makes you very strong, so that a sub-maximal effort like SSBR & AHM feels easy.
Workouts should be spaced out, rather than be done on consecutive days.
If you feel overly fatigued or have acute soreness in a particular spot after the first week of training, this is a sign that you are not ready.
Use the first portion of long runs to warm up, then spend the rest of the run at the prescribed pace. The honest pace on these long runs will increase your fuel-burning efficiency, but it is not so intense that it will kill you for the rest of the week.
When possible, do your runs on terrain that mimics that of your marathon.
3. RUN JUST ENOUGH
It does you no good to train hard and then get sick or injured. It is better to be slightly undertrained, but feeling strong and eager, than to be overtrained. The trick, of course, is to find the fine line between the two.
Fill in the rest of the week with easy running. As your hard days get harder and increasingly focused on sustaining marathon pace, the pace on your easy days should get easier. One way to ensure that you are truly recovering on your easy days is to wear a heart-rate monitor and not go above 70% of your maximum heart rate.
Plan to do 10x100m pickups after one of your easy runs each week. These strides which are short bursts of controlled, fast running will help you to run in a better form at all paces. To do a stride, accelerate to near full speed while staying as relaxed as possible. Take as much rest between strides as you need to run the next one with good form.
4. DO YOUR LONG RUNS
The newer you are to SSBR & AHM, the slower and the more important your long runs. You simply have to get accustomed to being on your feet for 3 or more hours. There is no magic length. You can stop at 2.5 to 3 hours. You can also choose to run further, but include walk breaks. All systems work, as long as you get to the starting line healthy and strong.
Many runners hate to taper; but a taper can gain muscle fiber strength – fast aerobic muscles that can adapt to improve your performance.
5. RECOVERY
How fast you run between sessions, that is the pace of your recovery running should be steady training pace. As your workouts get easier, increase the pace of your recovery efforts, not the pace of the training segments. The longer you work at your training sessions with short rest, the more prepared you will be to hold that pace for SSBR & AHM.
You do not have to train hard seven days a week. You just have to train smart three or four days a week.
Training up for SSBR & AHM 2009 may not be as easy you have perceived, but it will all be worth it.
The above information is in adapted from Army News (Issue 154: May/June 2008, Issue 155: June/July 2008) and “50 Tips for Healthy Running”(2008) by Raffles Medical Group.
Top 5 Tips to Train up for SAFRA Singapore Bay Run & Army Half Marathon 2009 (SSBR & AHM 2009)
Training up is the vital thing we have to keep in mind for the SSBR & AHM 2009. How do we exactly train ourselves up for the big day?
We are letting you in on some tips what you can do to really train yourself up in order to emerge the hero during the SSBR & AHM 2009.
1. THE HAUNTING WALL
The one thing that spooks every participant is the Wall – that “lovely” point late in the race where glycogen, which is your preferred fuel for your muscles, is used up and thereafter you will slow dramatically. Or, at best, struggle dramatically.
Training for SSBR & AHM boils down to one thing - pushing out that point at which we hit The Haunting Wall. If we push it out far enough in training, we will not smack into it in the race. You can try to accomplish this by first building endurance with long runs, and then as SSBR & AHM approaches, “sharpen” with shorter and faster intervals.
2. BUILD YOUR ENGINE
The goal of training is to improve the power of the human engine, so that you can run faster. The goal of training for SSBR & AHM is to reduce the consumption of fuel at race pace. When you become more efficient at marathon pace, you burn less glycogen and theoretically have enough to maintain your goal pace to finish SSBR & AHM.
First, build the engine with shorter, faster workouts. This is to keep your mileage up, then fine-tune the efficiency of your engine with lots of running at marathon pace.
The benefit of this approach is that you get your body as fit as you can, then you get as efficient as you can. In the three weeks before SSBR & AHM, it is hard to get much fitter, you make only small improvements, but you can get your body used to working within a certain zone that efficiently improves how your body burns fuel during the SSBR & AHM. This approach makes you very strong, so that a sub-maximal effort like SSBR & AHM feels easy.
Workouts should be spaced out, rather than be done on consecutive days.
If you feel overly fatigued or have acute soreness in a particular spot after the first week of training, this is a sign that you are not ready.
Use the first portion of long runs to warm up, then spend the rest of the run at the prescribed pace. The honest pace on these long runs will increase your fuel-burning efficiency, but it is not so intense that it will kill you for the rest of the week.
When possible, do your runs on terrain that mimics that of your marathon.
3. RUN JUST ENOUGH
It does you no good to train hard and then get sick or injured. It is better to be slightly undertrained, but feeling strong and eager, than to be overtrained. The trick, of course, is to find the fine line between the two.
Fill in the rest of the week with easy running. As your hard days get harder and increasingly focused on sustaining marathon pace, the pace on your easy days should get easier. One way to ensure that you are truly recovering on your easy days is to wear a heart-rate monitor and not go above 70% of your maximum heart rate.
Plan to do 10x100m pickups after one of your easy runs each week. These strides which are short bursts of controlled, fast running will help you to run in a better form at all paces. To do a stride, accelerate to near full speed while staying as relaxed as possible. Take as much rest between strides as you need to run the next one with good form.
4. DO YOUR LONG RUNS
The newer you are to SSBR & AHM, the slower and the more important your long runs. You simply have to get accustomed to being on your feet for 3 or more hours. There is no magic length. You can stop at 2.5 to 3 hours. You can also choose to run further, but include walk breaks. All systems work, as long as you get to the starting line healthy and strong.
Many runners hate to taper; but a taper can gain muscle fiber strength – fast aerobic muscles that can adapt to improve your performance.
5. RECOVERY
How fast you run between sessions, that is the pace of your recovery running should be steady training pace. As your workouts get easier, increase the pace of your recovery efforts, not the pace of the training segments. The longer you work at your training sessions with short rest, the more prepared you will be to hold that pace for SSBR & AHM.
You do not have to train hard seven days a week. You just have to train smart three or four days a week.
Training up for SSBR & AHM 2009 may not be as easy you have perceived, but it will all be worth it.
The above information is in adapted from Army News (Issue 154: May/June 2008, Issue 155: June/July 2008) and “50 Tips for Healthy Running”(2008) by Raffles Medical Group.
Tuesday, July 7, 2009
Soccer Fellowship Report [4th July]
It was raining quite a fair bit just before 3pm and I'm sure many Soccer Community members were wondering if the session was going to be cancelled. However, God proved faithful once again as the rain stopped the moment the clock came to 3pm and the sun came out to greet us as we gathered at East Spring Secondary School. About 16 were there from the start, with Bevan joining us about 15 minutes into the session.
Choon Heng and Joel, who was joining us for his 1st session since enlistment
Kevin started off Soccer Fellowship with a devotion based on the story of Job. He related how God's conversation with Satan revealed the righteousness of Job, and God's confidence in Job not succumbing to sin, despite the many 'losses' he faced around him. Kevin shared how many of us could be proud of people around us or behave in a way that make others proud, but the most important person that we should hope to be proud of us would be God. He encouraged all to lead a life that would make God proud of.
The game started off with the Whites against the Colours in gung-ho fashion with the 16 players opting to play 'full-field' with 8-a-side. Of course, we played without goalies and scoring allowed only in the 6-yard box. There was much running and enthusiasm and the scores started to favour the Whites. It was only after a while that the Colours pulled a goal back. The 1st half ended with the Whites down 4 - 1 and everyone lapped up the match needed break.
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Kee Min, Darren & Samuel taking a much needed rest
Choon Heng and Joel, who was joining us for his 1st session since enlistmentKevin started off Soccer Fellowship with a devotion based on the story of Job. He related how God's conversation with Satan revealed the righteousness of Job, and God's confidence in Job not succumbing to sin, despite the many 'losses' he faced around him. Kevin shared how many of us could be proud of people around us or behave in a way that make others proud, but the most important person that we should hope to be proud of us would be God. He encouraged all to lead a life that would make God proud of.
The game started off with the Whites against the Colours in gung-ho fashion with the 16 players opting to play 'full-field' with 8-a-side. Of course, we played without goalies and scoring allowed only in the 6-yard box. There was much running and enthusiasm and the scores started to favour the Whites. It was only after a while that the Colours pulled a goal back. The 1st half ended with the Whites down 4 - 1 and everyone lapped up the match needed break.
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Kee Min, Darren & Samuel taking a much needed restThe 2nd half started with much wiser heads. The players opted to shorten the field by placing goals marked by cones on the edge of the 2 penalty boxes. The Colours organised themselves well and ran riot in the 2nd half, pulling away with numerous goals and going up 7 - 4. The Whites tried not to give up and mounted their own comeback, equalising the game at 7 - 7. With time ticking down, it was 'last goal wins', to which the Whites scored to take the enjoyable game 8 - 7. The players gathered for Bangshi to close in prayer and thank God for his wonderful blessings and provision!
Trinity Cup 2009 [28th June]
The PMC girls’ netball team was formed in 2008 and the members were from the youth ministry. We started off with only a handful of girls and as of 2009, the strength of our netball team is about 20. Last year, we took part in the inter-church Grace Cup alongside with COA, AMC, TTC and COS and we came in last. However we played our very best in this year’s Grace cup with a mindset to win and have fun as we have split the netball team into 2 categories, competitive and recreational teams.
This year, our competitive team took part in the Trinity Cup on 28th June and emerged champions with the help from the elite players and experienced coaches who also attend PMC. For each game, we fought hard and consistently have different goals in mind as we were playing with different teams. Out of the 5 teams we played against, we only lost a match to the stronger team from Trinity Christian Centre. As the final score from the scoring system and the score difference was tied, we won the cup by the total number of goals scored.
The girls had a lot of fun playing the game and also gaining experience by playing with the different teams who took part in this competition.
Reported by: Jacqueline Phua
Monday, July 6, 2009
run4COSI@Streetwise Run July 5, 2009
Sunday 3 pm, Singapore River, Grand Copthorne hotel lobby. A group of runners from PMC met in the hotel lobby for the first Angels run4COSI event held in conjunction with the Streetwise Run.
Angels run4COSI is a run organized by the PMC running community to raise funds for the tertiary education of youths graduating from COSI Cambodia. Last month, an awards ceremony was held in COSI for seven graduates. Today, kids from COSI would be doing a synchronized run to demonstrate their appreciation for the support provided by generous donors and enthusiastic runners from PMC.
More than two dozen runners signed up for this event. Andrew, PMC missions chairman was also present with his children to lend us their support. Some PMC runners wore a tag that says "Angels run4COSI: I run for Tola" or "I run for Boran" or some other kid from COSI. This was how some chose to remember why and who they were running for.
After a short prayer, we headed for the start line at Zuok. The sky was dark and gloomy - the forecast was for rain, which would be a welcome change from hot afternoons.
Indeed, less than 1 km into the run, the sky opened with showers of blessing for the participants. It is always nice to run in the rain, but how about a heavy downpour? It's nicer!
By the time we reached the turnaround bridge, it was pouring cats and dogs. It was fun splishing and splashing. The water stations were under-utilized, and supporters had to urge runners to drink! And best of all, the supporters were braving the rain to cheer us on! Talk about the spirit of encouragement. We couldn't help but smile and cheer for the enthusiastic supporters!
Ella (9) was probably the youngest member of PMC to complete the run, chaperoned by Stephanie, Ruf and I. Her sister Alexandra (4) was the youngest to start the race, but her mum wisely brought her back when it rained. We could see that they both enjoyed the race tremendously. So did every PMC runner!
Eric, who was our oldest participant, had this to say, "Many thanks to Daniel who accompanied my 60 year old pair of legs from start to finish. Altho we did it in thirty mins I am convinced Daniel can do a much faster time but he would rather chaperone me to make sure there is no mishap. Appreciate it man." Bravo!
It was a 4 km run, and by the time we reached the finish line, we were all truly drenched. But the heavy rain did not dampen our spirit whatsoever, as you could tell from the following pictures!
Stephanie summed it up well:
THANK YOU FOR YOUR SUPPORT TOWARDS COSI! This is the 1st race, and there will be more races in the future - looking forward to running with you all again ;-)
Angels run4COSI is a run organized by the PMC running community to raise funds for the tertiary education of youths graduating from COSI Cambodia. Last month, an awards ceremony was held in COSI for seven graduates. Today, kids from COSI would be doing a synchronized run to demonstrate their appreciation for the support provided by generous donors and enthusiastic runners from PMC.
More than two dozen runners signed up for this event. Andrew, PMC missions chairman was also present with his children to lend us their support. Some PMC runners wore a tag that says "Angels run4COSI: I run for Tola" or "I run for Boran" or some other kid from COSI. This was how some chose to remember why and who they were running for.
After a short prayer, we headed for the start line at Zuok. The sky was dark and gloomy - the forecast was for rain, which would be a welcome change from hot afternoons.
Indeed, less than 1 km into the run, the sky opened with showers of blessing for the participants. It is always nice to run in the rain, but how about a heavy downpour? It's nicer!
By the time we reached the turnaround bridge, it was pouring cats and dogs. It was fun splishing and splashing. The water stations were under-utilized, and supporters had to urge runners to drink! And best of all, the supporters were braving the rain to cheer us on! Talk about the spirit of encouragement. We couldn't help but smile and cheer for the enthusiastic supporters!
Ella (9) was probably the youngest member of PMC to complete the run, chaperoned by Stephanie, Ruf and I. Her sister Alexandra (4) was the youngest to start the race, but her mum wisely brought her back when it rained. We could see that they both enjoyed the race tremendously. So did every PMC runner!
Eric, who was our oldest participant, had this to say, "Many thanks to Daniel who accompanied my 60 year old pair of legs from start to finish. Altho we did it in thirty mins I am convinced Daniel can do a much faster time but he would rather chaperone me to make sure there is no mishap. Appreciate it man." Bravo!
It was a 4 km run, and by the time we reached the finish line, we were all truly drenched. But the heavy rain did not dampen our spirit whatsoever, as you could tell from the following pictures!
Stephanie summed it up well:
THANK YOU FOR YOUR SUPPORT TOWARDS COSI! This is the 1st race, and there will be more races in the future - looking forward to running with you all again ;-)
Wednesday, July 1, 2009
Agape Cup 2009 - Panthers Match #5 .vs. RiverLife Church [28th June]
As the H1N1 situation continued to develop in Singapore, days preceding the match were filled with trying to get a squad to play the match, especially with concerns surrounding our opponents' church as a local cluster and the implementation of new measures to keep all players safe.
We started the match positively, trying our best to string good passes and move the ball as quickly as possible to the forward line. However, one of our glaring weaknesses continued to haunt us within the first couple of minutes. We needlessly conceded a very soft goal. A long ball down our right flank saw Felipe delay his run to meet the ball. This allowed the opposition forward to tap it into an open goal. Kevin's attempt to clear the ball off the line failed as another forward followed through. Not being dismayed and keeping our heads up, we pressed on for an equaliser. Many good moves were strung involving Ronnie, Rusydi, Derrick and Marc. Bevan as well, had a long shot on goal, but it went wide.
It was starting to get frustrating, especially with the referee needlessly brandishing the yellow card to Bevan when he asked for the wall to move back the correct distance on one of our free kicks. As we pressed and kept possession, our opponents were left to do counter-attacking. On one such move down the middle, Kevin tackled the ball to safety, but was judged by the referee to have followed through on the RLC forward with his trailing leg. A free kick was awarded just outside the box and from it, an RLC player stepped up to fire a stiff shot into the roof of the net, with James on the line trying his best to head it out. With almost 65% of possession, it was ludicrous that we were 2-0 down. We continued to press for a goal and it finally arrived when Marc took a pass in the middle, swiveled and sent a through ball to Derrick on the right, who chested it down and volleyed it first time into the far corner of our opponent's goal. It was a goal worth waiting for! Half time soon followed.
The 2nd half resumed with Ronnie sending a simple message to us - don't concede silly goals and challenge for the ball. We did this and continued to enjoy the lion's share of possession but a goal from open play was not arriving. Soon, another through ball from Marc found Ronnie in space. He controlled the ball well and was heading towards goal from the left wing when an RLC stopped him unfairly. The referee awarded us a direct free kick, from which Rusydi stepped up to send a curling shot into the top left hand corner. It was another 'goal of the season' contender.
With the score at 2-2, it was all to play for and we gave everything to win the game. RLC also tried to win the tie, but we had a safe pair of hands in Felipe, who saved numerous shots. Unfortunately, and not the first time this season, indecision with the ball at our feet saw possession given away cheaply and in a dangerous position on the left. Mark tried to stop the winger, but he too quick. James stepped up next with Kevin just behind to cover but the winger jinxed his way into enough space to fire an unstoppable shot past Felipe and into the near post. We were deflated after mounting a good comeback, but still pressed out. In the final minutes of the game, Derrick was felled by the opposition defender. We give credit to our opponents for getting water and 'magic spray' for Derrick as he stood up to recover. To our surprise (and our opponent's) the referee blew for full time almost immediately after this incident, apparently shaving off at least 5 minutes from the match!
We learnt another painful lesson in tournament play on this day. This time, even scoring was not enough. We need to continue to protect the ball when we have it and not give it away cheaply. On the positive side, we starting to gel as a team, with numerous good moves made during the match.
After 5 matches played, the Pentecost Panthers are 8th in the 10-team group they belong to.
We praise God that on match day, we had 12 players who turned up to compete. Before the 5pm fixtures, Kee Min and Jonathan led the teams in a time of singspiration with 'Pass it On' and 'In His Time'. A player from Bethesda Bedok-Tampines Church then shared on the need to know Christ, especially if we don't know when we are going to 'expire'. He used the sudden deaths of soccer players and famous personalities such as Michael Jackson to illustrate this.
As we walked onto the pitch and prepared to huddle, a rude cry by the referee jarred us. It would be the start of a very unhappy experience with a referee who managed the game in a rather biased and unreasonable fashion. With only 12 to choose from, the Panthers lined up as follows, with the lone substitute Jonathan cheering us on.
We started the match positively, trying our best to string good passes and move the ball as quickly as possible to the forward line. However, one of our glaring weaknesses continued to haunt us within the first couple of minutes. We needlessly conceded a very soft goal. A long ball down our right flank saw Felipe delay his run to meet the ball. This allowed the opposition forward to tap it into an open goal. Kevin's attempt to clear the ball off the line failed as another forward followed through. Not being dismayed and keeping our heads up, we pressed on for an equaliser. Many good moves were strung involving Ronnie, Rusydi, Derrick and Marc. Bevan as well, had a long shot on goal, but it went wide.
It was starting to get frustrating, especially with the referee needlessly brandishing the yellow card to Bevan when he asked for the wall to move back the correct distance on one of our free kicks. As we pressed and kept possession, our opponents were left to do counter-attacking. On one such move down the middle, Kevin tackled the ball to safety, but was judged by the referee to have followed through on the RLC forward with his trailing leg. A free kick was awarded just outside the box and from it, an RLC player stepped up to fire a stiff shot into the roof of the net, with James on the line trying his best to head it out. With almost 65% of possession, it was ludicrous that we were 2-0 down. We continued to press for a goal and it finally arrived when Marc took a pass in the middle, swiveled and sent a through ball to Derrick on the right, who chested it down and volleyed it first time into the far corner of our opponent's goal. It was a goal worth waiting for! Half time soon followed.
The 2nd half resumed with Ronnie sending a simple message to us - don't concede silly goals and challenge for the ball. We did this and continued to enjoy the lion's share of possession but a goal from open play was not arriving. Soon, another through ball from Marc found Ronnie in space. He controlled the ball well and was heading towards goal from the left wing when an RLC stopped him unfairly. The referee awarded us a direct free kick, from which Rusydi stepped up to send a curling shot into the top left hand corner. It was another 'goal of the season' contender.
With the score at 2-2, it was all to play for and we gave everything to win the game. RLC also tried to win the tie, but we had a safe pair of hands in Felipe, who saved numerous shots. Unfortunately, and not the first time this season, indecision with the ball at our feet saw possession given away cheaply and in a dangerous position on the left. Mark tried to stop the winger, but he too quick. James stepped up next with Kevin just behind to cover but the winger jinxed his way into enough space to fire an unstoppable shot past Felipe and into the near post. We were deflated after mounting a good comeback, but still pressed out. In the final minutes of the game, Derrick was felled by the opposition defender. We give credit to our opponents for getting water and 'magic spray' for Derrick as he stood up to recover. To our surprise (and our opponent's) the referee blew for full time almost immediately after this incident, apparently shaving off at least 5 minutes from the match!
We learnt another painful lesson in tournament play on this day. This time, even scoring was not enough. We need to continue to protect the ball when we have it and not give it away cheaply. On the positive side, we starting to gel as a team, with numerous good moves made during the match.
After 5 matches played, the Pentecost Panthers are 8th in the 10-team group they belong to.
Sunday, June 28, 2009
Top 4 Things to Avoid while Training
This message was sent to participants of the Singapore Bay Run:
Top 4 Things to Avoid while Training for SAFRA Singapore Bay Run & Army Half Marathon 2009
1. Avoid Being Impatient
Your body will take awhile to adapt to the training and reach the running fitness that you desire. The general idea is to slowly increase your mileage and incorporate some speedwork at the later stages of training. The mileage for each week should build off the previous’. Avoid increasing running distance by more than 10% from one week to the next or you might injure yourself. Many people make the mistake of running too much or too fast for a start and then burning out. You can build your endurance gradually once you have a proper training plan.
2. Avoid Overtraining
Your body would show symptoms when you are training too much – a common pitfall during high-mileage and high-intensity training periods. Do not ignore obvious signs like chronic fatigue, persistent muscle soreness; not to mention subtle signs like feeling unmotivated or irritable. The best thing to do is to take a break from training or simply lower your training volume or intensity by doing easy runs. Allow time for your body to recover. You would be able to gain more out of your runs when you resume training again.
3. Avoid Playing Catch-up
If something unexpected interrupts your training program, do not try to play catch up by increasing mileage drastically and cramming hard workouts back to back. If such training layoffs are caused by an illness or injury that leaves you in a weakened physical condition, the worst thing to do is to make up for lost time by training harder than usual the minute you resume training. Ease back into your training by doing easy runs of similar or slightly lesser distance where you have left off.
4. Avoid Ignoring Injuries
Always be aware of your body condition and listen to it. If you have soreness, aches or pains, manage or treat them. Do not ignore them and allow them to worsen into injuries. When you are training hard, some of these are unavoidable. Back off a little on your training if the symptoms are affecting your training. You can ice the afflicted area several times a day for at least 48 hours to reduce any inflammation and minimize pain. Visit a specialist if the condition does not improve. Regular massages can also help in recovery from workouts. The best time for a massage is the day after your long run or after a speed workout.
Top 4 Things to Avoid while Training for SAFRA Singapore Bay Run & Army Half Marathon 2009
1. Avoid Being Impatient
Your body will take awhile to adapt to the training and reach the running fitness that you desire. The general idea is to slowly increase your mileage and incorporate some speedwork at the later stages of training. The mileage for each week should build off the previous’. Avoid increasing running distance by more than 10% from one week to the next or you might injure yourself. Many people make the mistake of running too much or too fast for a start and then burning out. You can build your endurance gradually once you have a proper training plan.
2. Avoid Overtraining
Your body would show symptoms when you are training too much – a common pitfall during high-mileage and high-intensity training periods. Do not ignore obvious signs like chronic fatigue, persistent muscle soreness; not to mention subtle signs like feeling unmotivated or irritable. The best thing to do is to take a break from training or simply lower your training volume or intensity by doing easy runs. Allow time for your body to recover. You would be able to gain more out of your runs when you resume training again.
3. Avoid Playing Catch-up
If something unexpected interrupts your training program, do not try to play catch up by increasing mileage drastically and cramming hard workouts back to back. If such training layoffs are caused by an illness or injury that leaves you in a weakened physical condition, the worst thing to do is to make up for lost time by training harder than usual the minute you resume training. Ease back into your training by doing easy runs of similar or slightly lesser distance where you have left off.
4. Avoid Ignoring Injuries
Always be aware of your body condition and listen to it. If you have soreness, aches or pains, manage or treat them. Do not ignore them and allow them to worsen into injuries. When you are training hard, some of these are unavoidable. Back off a little on your training if the symptoms are affecting your training. You can ice the afflicted area several times a day for at least 48 hours to reduce any inflammation and minimize pain. Visit a specialist if the condition does not improve. Regular massages can also help in recovery from workouts. The best time for a massage is the day after your long run or after a speed workout.
Wednesday, June 10, 2009
PMC Runner Focus: Nicholas Teo
Running for me in my primary and secondary school days has always been something akin to a competition, something that I could never really enjoy since every time I ran, there was a certain pressure to beat a certain time, run faster than a certain individual or simply not be the last to come in.
This particular insecurity was also heightened by the fact that I was fat and short (in primary sch and lower sec) and couldn’t really match up to many friends whenever I ran during PE lessons. It was not until upper sec when my stamina improved a little (after being convinced to run at home at least once a week) and although I managed to find someone whom I could pace with after these runs, running was still something I couldn’t really enjoy because of the problem of breathing. I also could never understand how some of my friends could run and still talk at the same time to their friends while keeping a regular pace.
Prior to joining this running ministry, I found the answers I was looking for in Kang Wei who showed me that running (long distance especially) didn’t necessarily need to start off or be at a fast pace. Through the three to four times a week runs I started having with him after that initial run, I started learning to find that comfortable rhythm in me where my body felt like it was operating as One and I could run, talk, process thoughts and even enjoy the sights and sounds around me all at the same time.
Joining this ministry has allowed me to experience that rhythm more and more. It has also given me the opportunity to run with different people and encourage / receive encouragement from them as I run. Running with them has also showed me that although goals are important, the people around you, especially beside and behind you are important too because they are the people whom will ultimately see you through your runs.
Nic will be enlisting in National Service this month with the commando unit. Keep running, keep safe. May God watch and sustain you!
This particular insecurity was also heightened by the fact that I was fat and short (in primary sch and lower sec) and couldn’t really match up to many friends whenever I ran during PE lessons. It was not until upper sec when my stamina improved a little (after being convinced to run at home at least once a week) and although I managed to find someone whom I could pace with after these runs, running was still something I couldn’t really enjoy because of the problem of breathing. I also could never understand how some of my friends could run and still talk at the same time to their friends while keeping a regular pace.
Prior to joining this running ministry, I found the answers I was looking for in Kang Wei who showed me that running (long distance especially) didn’t necessarily need to start off or be at a fast pace. Through the three to four times a week runs I started having with him after that initial run, I started learning to find that comfortable rhythm in me where my body felt like it was operating as One and I could run, talk, process thoughts and even enjoy the sights and sounds around me all at the same time.
Joining this ministry has allowed me to experience that rhythm more and more. It has also given me the opportunity to run with different people and encourage / receive encouragement from them as I run. Running with them has also showed me that although goals are important, the people around you, especially beside and behind you are important too because they are the people whom will ultimately see you through your runs.
Nic will be enlisting in National Service this month with the commando unit. Keep running, keep safe. May God watch and sustain you!
Monday, June 8, 2009
PMC run session Jun 6, 2009
We welcome Nelson Tan to our PMC running community! Nelson joined our run last Sat on Jun 6. We hope that you can join us for future runs.
The devotion for this run is taken from Ephesians 4:2 "Be completely humble and gentle; be patient, bearing with one another in love."
In the past two weeks, Stephanie and Desmond completed 10 km and 15 km, respectively, at the Passion Run, and Rufina completed a 10 km run and Hongyee completed his first marathon at the Sundown Marathon.
In a previous post, Hongyee shared about sticking to the plan when the race is on, where other runners made him want to run faster. He is referring to patience in the race, to keep to one's pace regardless of what others are doing.
Patience is crucial in structuring our running program. There are good reasons for the 10% rule and having recovery week. The 10% rule says that we should increase mileage no more than 10% per week. So if I ran 20 km last week, my total mileage for this week should be no more than 22 km.
We incorporate recovery week into our training where after every three weeks of increasing mileage, we adopt a week of reduced frequency and intensity to allow the body to recover. These rules are meant to allow our bodies to adapt to higher mileage and intensities gradually over time. Patience is required.
Too often we want to see significant improvements, run longer distances, run faster times within unrealistically short time frame. Ignore these time-honored rules, and risk injury. To many experienced runners, the objective is not merely to complete a certain distance or within a certain time, but to do so injury-free. Train with patience to avoid injury. That way, we'll find running more enjoyable and sustainable.
For more information about the 10% rule, see Best Running Tips, Sports Injury Prevention.
Recovery in training: Build Rest and Recovery , Recovery and Regeneration.
The devotion for this run is taken from Ephesians 4:2 "Be completely humble and gentle; be patient, bearing with one another in love."
In the past two weeks, Stephanie and Desmond completed 10 km and 15 km, respectively, at the Passion Run, and Rufina completed a 10 km run and Hongyee completed his first marathon at the Sundown Marathon.
In a previous post, Hongyee shared about sticking to the plan when the race is on, where other runners made him want to run faster. He is referring to patience in the race, to keep to one's pace regardless of what others are doing.
Patience is crucial in structuring our running program. There are good reasons for the 10% rule and having recovery week. The 10% rule says that we should increase mileage no more than 10% per week. So if I ran 20 km last week, my total mileage for this week should be no more than 22 km.
We incorporate recovery week into our training where after every three weeks of increasing mileage, we adopt a week of reduced frequency and intensity to allow the body to recover. These rules are meant to allow our bodies to adapt to higher mileage and intensities gradually over time. Patience is required.
Too often we want to see significant improvements, run longer distances, run faster times within unrealistically short time frame. Ignore these time-honored rules, and risk injury. To many experienced runners, the objective is not merely to complete a certain distance or within a certain time, but to do so injury-free. Train with patience to avoid injury. That way, we'll find running more enjoyable and sustainable.
For more information about the 10% rule, see Best Running Tips, Sports Injury Prevention.
Recovery in training: Build Rest and Recovery , Recovery and Regeneration.
Thursday, June 4, 2009
Poll for 3-Team 'Supporters' Friendly'
The last BPL season saw the title race settled only on the 2nd last match-day of the season. Manchester United fans rejoiced once again as they lifted their joint-record 18th top flight championship. Liverpool fans however, cite the fact that they won more games, scored more goals and beat Manchester United both home and away this season. Further down the line, supporters of other clubs contest why they are the best team in the world.
Members of the PMC Soccer Community have displayed their team allegiances over the years, and to 'settle these differences' on the pitch, it has been suggested that a speical Soccer Fellowship be organised this year to see supporters of the various clubs pit their skills against one another. It would likely be a 3-team round-robin played in September this year.
As a start, select which team you would like to play for in the poll below so that we can have a sense of how many are keen. If you feel strongly that there are enough fans of 'your club' to form a team by itself (e.g. 11 fans of Geylang United), please leave a comment to register this proposal.
Happy voting!
Members of the PMC Soccer Community have displayed their team allegiances over the years, and to 'settle these differences' on the pitch, it has been suggested that a speical Soccer Fellowship be organised this year to see supporters of the various clubs pit their skills against one another. It would likely be a 3-team round-robin played in September this year.
As a start, select which team you would like to play for in the poll below so that we can have a sense of how many are keen. If you feel strongly that there are enough fans of 'your club' to form a team by itself (e.g. 11 fans of Geylang United), please leave a comment to register this proposal.
Happy voting!
Wednesday, June 3, 2009
Zech:hongyee 1st 42Km - I always thought it was impossible.
Hi Everyone,
Thanks Seow Eng for all the encouragement. It was my first 42km run. All the while, I have not been training very much, and at most I was only able to clock a distance of 10km. Before the race, I carbo load for a week, and hydrated myself sufficiently for the day. I have completed a 21km run last year and I knew running 42 km would be quite crazy, because after running 21km, I would still have another 21km to go. At the end of the run, due to the lack of training, preparation and planning, it caused both of my legs to suffer extreme pain.
During the race, I managed to complete the first 21km in 2hr10min, but after crossing the bridge, both of my legs started to cramp up. Hoping to relieve myself of the pain as I continued to jog, I tried to stretch and massage to no avail. In order to continue the race, I had to engage a different set of muscles, which will only allow me to walk. Hahahaha! So I struggled with the cramp, and walked for the remaining 21km. Every single step was such a pain, but it was also a decision I had to make to complete the race or not. At times, especially when I was walking along Tampines Road, the temptation of giving up and going home was great. I told myself that I cannot give up, as my friend once told me, you will feel everything is possible in life, once you finished the marathon.
There is always a lesson to learn in everything in life, but the lesson is engraved into you more when you are in pain or stress, because it comes with a price. From this marathon I have learned that one should never underestimate the distance of 42km, even though you have completed 21km. In addition, to go through a long journey happily, you will have to plan ahead, be discipline in your training and in sticking to your plan. I love to run fast and complete the race, but to run a marathon, I have to control the urge to run at a faster pace in order to run far. So discipline in sticking to your plan is very important.
So guys and gals, as for now, the backlash for my poor planning, training and lack of discipline, has caused me great pain whenever I take a step to move for the past 2 days and it has reduced my walking speed by 4 times that of my regular walking speed, even an old man walks faster than me now. Sigh!!
But at least I have completed my first 42KM. Hooray!!! I'm now looking forward for my upcoming one.
.:There is More to just a Run:.
Being a Christian has never been easy for me, because i am the first generation of Christian in my family. I used to be a Buddhist. But now i am a Child of Christ. From this run, God has showed me more of Himself, that He has always been there for me, has plans for me even before i was born. However, I had to make that choice to be with God and choose Him. Choosing Him was not easy, carrying the cross daily is just like running a marathon. You have to first make the step to register for the run, which is acknowledging him as the Lord and Savior, then disciplining yourself in your training, which is in praying and doing your Quiet Time. You have to stick to your plan in terms of not running faster, which is to have faith in God.
After doing all these, it is all about experiencing the journey. With lesser preparation, more pain and temptation will come along the way. Just like me, there was the temptation of going back home when i was in Tampines and the pain i had to suffer. So as Christians, if we lacked discipline and the preparation, then when all these temptations and pain creep in, you will give up easily and experience more pain.
Despite of all these, i had finished the race, because i did not give in to the temptation and pain in every step i took. But most importantly, i took the first step to register for the run, else i wouldn't be able to say that i have finished the run.
God Bless, hongyee: Zech
Thanks Seow Eng for all the encouragement. It was my first 42km run. All the while, I have not been training very much, and at most I was only able to clock a distance of 10km. Before the race, I carbo load for a week, and hydrated myself sufficiently for the day. I have completed a 21km run last year and I knew running 42 km would be quite crazy, because after running 21km, I would still have another 21km to go. At the end of the run, due to the lack of training, preparation and planning, it caused both of my legs to suffer extreme pain.
During the race, I managed to complete the first 21km in 2hr10min, but after crossing the bridge, both of my legs started to cramp up. Hoping to relieve myself of the pain as I continued to jog, I tried to stretch and massage to no avail. In order to continue the race, I had to engage a different set of muscles, which will only allow me to walk. Hahahaha! So I struggled with the cramp, and walked for the remaining 21km. Every single step was such a pain, but it was also a decision I had to make to complete the race or not. At times, especially when I was walking along Tampines Road, the temptation of giving up and going home was great. I told myself that I cannot give up, as my friend once told me, you will feel everything is possible in life, once you finished the marathon.
There is always a lesson to learn in everything in life, but the lesson is engraved into you more when you are in pain or stress, because it comes with a price. From this marathon I have learned that one should never underestimate the distance of 42km, even though you have completed 21km. In addition, to go through a long journey happily, you will have to plan ahead, be discipline in your training and in sticking to your plan. I love to run fast and complete the race, but to run a marathon, I have to control the urge to run at a faster pace in order to run far. So discipline in sticking to your plan is very important.
So guys and gals, as for now, the backlash for my poor planning, training and lack of discipline, has caused me great pain whenever I take a step to move for the past 2 days and it has reduced my walking speed by 4 times that of my regular walking speed, even an old man walks faster than me now. Sigh!!
But at least I have completed my first 42KM. Hooray!!! I'm now looking forward for my upcoming one.
.:There is More to just a Run:.
Being a Christian has never been easy for me, because i am the first generation of Christian in my family. I used to be a Buddhist. But now i am a Child of Christ. From this run, God has showed me more of Himself, that He has always been there for me, has plans for me even before i was born. However, I had to make that choice to be with God and choose Him. Choosing Him was not easy, carrying the cross daily is just like running a marathon. You have to first make the step to register for the run, which is acknowledging him as the Lord and Savior, then disciplining yourself in your training, which is in praying and doing your Quiet Time. You have to stick to your plan in terms of not running faster, which is to have faith in God.
After doing all these, it is all about experiencing the journey. With lesser preparation, more pain and temptation will come along the way. Just like me, there was the temptation of going back home when i was in Tampines and the pain i had to suffer. So as Christians, if we lacked discipline and the preparation, then when all these temptations and pain creep in, you will give up easily and experience more pain.
Despite of all these, i had finished the race, because i did not give in to the temptation and pain in every step i took. But most importantly, i took the first step to register for the run, else i wouldn't be able to say that i have finished the run.
God Bless, hongyee: Zech
Tuesday, May 12, 2009
PMC Runner Focus: Stephanie Sim
Running - one sport that is usually last on my mind. I would choose swimming or even gym classes over running as i dislike the heat.
Last Jun, I embarked on a fitness regime as I was getting really unhealthy. I attended gym classes and made it a point to run for about 50 minutes (in the gym as its air-conditioned). In the beginning, even before the first 10 minutes I would be out of breath and walking the rest of the distance. I pushed myself and kept at 2 runs per week lasting 50 minutes each. After 4 weeks, I was able to keep pace and run for a longer duration without stopping to walk. I continued with my bi-weekly runs and added another day, making my runs a tri-weekly affair. I started to look forward to the runs as it helped me de-stress from work. I would concentrated on making the distance and keeping pace.
I decided to push myself further and signed up for my first 10km run in Dec'08. Weeks before the run, I was running daily for about an hour as I was really worried I wouldn't be able to complete the 10km race. This resulted in a knee injury. I had to see a doctor and trainer and they taught me how to stretch to prevent some muscle tightness that was causing the pain to my knee. I had to stop some of my gym classes to prevent further damage to my knee. The stretches they taught helped. I was able to compete in the 10km run. I ran and walk throughout the whole 10km. It was a wonderful experience and i did feel a sense of accomplishment after i cross the finishing line. I am looking forward to the coming runs lined up - Passion Run and also Street Wise Run where we'll be running for a cause and supporting the PCOSIIP Education Fund. Do join us as we run as a community.
I'm looking forward to running with you all. God Bless!
Last Jun, I embarked on a fitness regime as I was getting really unhealthy. I attended gym classes and made it a point to run for about 50 minutes (in the gym as its air-conditioned). In the beginning, even before the first 10 minutes I would be out of breath and walking the rest of the distance. I pushed myself and kept at 2 runs per week lasting 50 minutes each. After 4 weeks, I was able to keep pace and run for a longer duration without stopping to walk. I continued with my bi-weekly runs and added another day, making my runs a tri-weekly affair. I started to look forward to the runs as it helped me de-stress from work. I would concentrated on making the distance and keeping pace.
I decided to push myself further and signed up for my first 10km run in Dec'08. Weeks before the run, I was running daily for about an hour as I was really worried I wouldn't be able to complete the 10km race. This resulted in a knee injury. I had to see a doctor and trainer and they taught me how to stretch to prevent some muscle tightness that was causing the pain to my knee. I had to stop some of my gym classes to prevent further damage to my knee. The stretches they taught helped. I was able to compete in the 10km run. I ran and walk throughout the whole 10km. It was a wonderful experience and i did feel a sense of accomplishment after i cross the finishing line. I am looking forward to the coming runs lined up - Passion Run and also Street Wise Run where we'll be running for a cause and supporting the PCOSIIP Education Fund. Do join us as we run as a community.
I'm looking forward to running with you all. God Bless!
Sunday, May 10, 2009
PMC Run: Vesak Day delight
The heavens opened in the early morning hours of May 9, with thunder, lightning and the full works. I wasn't sure if the run would proceed as planned, but the storm fizzled out before 7 am. And though we expected a poor turnout, there were 10 of us who gathered at the church car park.
I am not sure if you have done a run right after a heavy downpour. The air is clear and clean (no kidding), and there's just a freshness feel about it. On this morning, we were joined by Desmond, who is still in NS. The sky was overcast, and that provided an idea condition to run.
As we crossed the canal after Drive 3, we were delighted to see the gush of water (from the storm) gathering pace towards the river. Looked like a good spot for white water rafting.
We kept the same route, with a new twist. After emerging from the park along Drive 3, some headed back towards the park under the MRT tracks for an additional loop. That would be an additional 1.5 to 2 km.
We all agreed without a doubt that this was one of the most pleasant run we'd had.
I am not sure if you have done a run right after a heavy downpour. The air is clear and clean (no kidding), and there's just a freshness feel about it. On this morning, we were joined by Desmond, who is still in NS. The sky was overcast, and that provided an idea condition to run.
As we crossed the canal after Drive 3, we were delighted to see the gush of water (from the storm) gathering pace towards the river. Looked like a good spot for white water rafting.
We kept the same route, with a new twist. After emerging from the park along Drive 3, some headed back towards the park under the MRT tracks for an additional loop. That would be an additional 1.5 to 2 km.
We all agreed without a doubt that this was one of the most pleasant run we'd had.
Tuesday, May 5, 2009
PMC Angels run4COSI
The children of COSI have always held a special place in the hearts of many PMC youths, young adults and church members. Each COSI kid has a story to tell, and it is usually a sad and tragic story. We have seen them grown, from toddlers to teenagers. Through the years, we have journeyed with them, sharing their joys, achievements and concerns, supporting them with our prayers and showering them with our love.
For some of the older kids, the time of reckoning has come. Each child can only stay with the orphanage until the age of 18 (or grade 12). This is a growing source of anxiety for many.
The following video underscores their predicament.
PMC, together with Bedok Methodist Church and MMS, initiated the Post COSI Integration Program to prepare COSI graduates for reentry into their community of origin and society outside of COSI.
The main objective for the PCOSIIP is to empower every COSI graduate to become useful citizen in the Kingdom of God as well as in the Kingdom of Cambodia. A key element in PCOSIIP is to sponsor COSI youths through tertiary education under the PCOSIIP Education Fund. Two youths were admitted into a Phnom Penh university last year. Over the course of the next two years, an estimated 12 youths would be graduating from high school grade 12.
With the burgeoning number of COSI youths scheduled to graduate from COSI over the coming years, it is imperative that coordinated effort be directed toward raising funds for PCOSIIP Education Fund. Over the past years, the COSI Angel’s Program in PMC has raised substantial money to finance the trips undertaken by our youth teams to COSI.
This year, the COSI young adults team in conjunction with YMPACT youths and the PMC running community are launching the Angels run4COSI program. The Angels run4COSI will raise funds via outright donations and runner pledges. Every cent raised will be channeled towards the PCOSIIP Education Fund.
Yes, participants in the Angels run4COSI will be undertaking a run!
The designated event is the Streetwise Run scheduled for July 5, 2009 (Sunday). The non-competitive category open to the public is the 4 km run, with an estimated 3:30 pm flag off. Registration fee is by way of a donation (minimum of $10).
We would like you to join us in securing the future for the COSI kids by either making a donation (cheque made payable to "Pentecost Methodist Church", and noting "Angels run4COSI" at the back of the cheque) and/or participating as an Angel in the Streetwise Run. Each Angel undertakes a pledge to raise a minimum of $200 for the PCOSIIP education fund.
For more information, please contact Hongyee or Rachel.
For some of the older kids, the time of reckoning has come. Each child can only stay with the orphanage until the age of 18 (or grade 12). This is a growing source of anxiety for many.
The following video underscores their predicament.
PMC, together with Bedok Methodist Church and MMS, initiated the Post COSI Integration Program to prepare COSI graduates for reentry into their community of origin and society outside of COSI.
The main objective for the PCOSIIP is to empower every COSI graduate to become useful citizen in the Kingdom of God as well as in the Kingdom of Cambodia. A key element in PCOSIIP is to sponsor COSI youths through tertiary education under the PCOSIIP Education Fund. Two youths were admitted into a Phnom Penh university last year. Over the course of the next two years, an estimated 12 youths would be graduating from high school grade 12.
With the burgeoning number of COSI youths scheduled to graduate from COSI over the coming years, it is imperative that coordinated effort be directed toward raising funds for PCOSIIP Education Fund. Over the past years, the COSI Angel’s Program in PMC has raised substantial money to finance the trips undertaken by our youth teams to COSI.
This year, the COSI young adults team in conjunction with YMPACT youths and the PMC running community are launching the Angels run4COSI program. The Angels run4COSI will raise funds via outright donations and runner pledges. Every cent raised will be channeled towards the PCOSIIP Education Fund.
Yes, participants in the Angels run4COSI will be undertaking a run!
The designated event is the Streetwise Run scheduled for July 5, 2009 (Sunday). The non-competitive category open to the public is the 4 km run, with an estimated 3:30 pm flag off. Registration fee is by way of a donation (minimum of $10).
We would like you to join us in securing the future for the COSI kids by either making a donation (cheque made payable to "Pentecost Methodist Church", and noting "Angels run4COSI" at the back of the cheque) and/or participating as an Angel in the Streetwise Run. Each Angel undertakes a pledge to raise a minimum of $200 for the PCOSIIP education fund.
For more information, please contact Hongyee or Rachel.
Tuesday, April 28, 2009
10 Best Reasons To Run
An interesting article from Runner's World.
Looking for that little extra motivation to don your running kit and head out the front door for a run later today? Here are 10 great reasons for you not to skip the run, no matter how hectic the day has been and how much that couch, television and beer are calling your name!
1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.
2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.
3. Running is easy to learn. Most people have run at some point in their life so there is no steep learning curve involved.
4. Running makes you feel good. Not only physically, but mentally as well.
5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind better. A lot of great ideas have been formulated on training runs.
6. Running is one of the most flexible methods of training around. Wherever you are in the world it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.
7. Running is good for your heart. It not only strengthens the heart but also reduces your resting heart-rate.
8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no barriers to running.
9. Running helps you to lose weight and tone muscles. The more you train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.
10. Running is for people of all ages. Old or young, everyone can benefit from running.
Looking for that little extra motivation to don your running kit and head out the front door for a run later today? Here are 10 great reasons for you not to skip the run, no matter how hectic the day has been and how much that couch, television and beer are calling your name!
1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.
2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.
3. Running is easy to learn. Most people have run at some point in their life so there is no steep learning curve involved.
4. Running makes you feel good. Not only physically, but mentally as well.
5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind better. A lot of great ideas have been formulated on training runs.
6. Running is one of the most flexible methods of training around. Wherever you are in the world it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.
7. Running is good for your heart. It not only strengthens the heart but also reduces your resting heart-rate.
8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no barriers to running.
9. Running helps you to lose weight and tone muscles. The more you train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.
10. Running is for people of all ages. Old or young, everyone can benefit from running.
Monday, April 27, 2009
PMC Run : A hot humid morning
In spite of the hot and humid weather, a dozen runners gathered at the church foyer on April 25 for a 6 km run. A marked contrast with the run two weeks earlier, the temperature was in the high 20s even at 7:30 am.
Vivien, Kang Wei and Daniel joined us. After the opening prayer and brief devotion, the group set out, retracing the route we took the last time. A smaller group, comprising the younger and fitter runners, set off at a faster pace, led by Boon Pin. The rest of us were happy with a slower leisurely pace. A number turned back at the first bridge for a 3 km total, and the rest went on through Pasir Ris Park.
As veteran runners know, the trick to deal with hot weather is pacing and hydration. The pace was easy and relaxed. We took a toilet break along the way, and helped ourselves to some water.
It was a good thing that Pasir Ris Park provided good shade and we were grateful for that. Before long, we were all back in church and boy, the 100plus - courtesy of Boon Pin - never tasted so good!
But that was not the end. Much to our surprise and delight, Clarice came back - from her run! She arrived at the church after we set off, but bravely decided to do the run nonetheless! What great spirit and grit. Well done! :)
Vivien, Kang Wei and Daniel joined us. After the opening prayer and brief devotion, the group set out, retracing the route we took the last time. A smaller group, comprising the younger and fitter runners, set off at a faster pace, led by Boon Pin. The rest of us were happy with a slower leisurely pace. A number turned back at the first bridge for a 3 km total, and the rest went on through Pasir Ris Park.
As veteran runners know, the trick to deal with hot weather is pacing and hydration. The pace was easy and relaxed. We took a toilet break along the way, and helped ourselves to some water.
It was a good thing that Pasir Ris Park provided good shade and we were grateful for that. Before long, we were all back in church and boy, the 100plus - courtesy of Boon Pin - never tasted so good!
But that was not the end. Much to our surprise and delight, Clarice came back - from her run! She arrived at the church after we set off, but bravely decided to do the run nonetheless! What great spirit and grit. Well done! :)
Wednesday, April 22, 2009
Never too late to start: the story of Waldo McBurney
With a title like that, how can I resist picking up this book?
R Waldo McBurney was 102 years old when he published his book in 2004. A quick internet check showed that Waldo is still alive!
What's even more remarkable is that Waldo started distance running at the youthful age of 65. He set the world record at the World Masters in 1995 in triple jump, shot put and high jump, and in 1999, the world record in discus, 200m and 500m race walk. New records were set by Waldo in 2003 in shot put, 100m and 5000m.
This was Waldo's account of his participation in the master's mile at Fort Hayes State College track meet at the age of 75:
Two years ago, I went to a track meet of small colleges in the new coliseum at Hays, ready to suit up for a masters mile run. I knew I would be lapped three times by the young runners and I would be running three laps after the race was over. That would be too embarrassing, and besides that, the spectators would know the winners and would have no interest in the slowest runner to appear all evening. They would no doubt head for the door rather than wait around for my finish. Under these circumstances I decided to leave my running gear in the car and go to the balcony to enjoy the meet with Vernice, my wife and date. I met the other master milers, all new acquaintances.
This year, I decided to swallow my pride and run even at my slow pace. I would ask the others how I could best keep out of their way as they passed me. The building atmosphere was dry and warmer than my near zero practice trails had been through my winter runs. Running was hard, and my mouth got dry. After the others finished, the crowd made so much noise I couldn't hear Fred Irwin, my pace advisor, call out the time. Two younger runners joined me in my second solo lap out of respect, hope, sympathy, support or encouragement. Whatever the motive, I appreciated this fellowship. I wound up the run with a kick, which was accompanied by cheers from all over the place. I didn't know until afterwards, but the spectators had come to their feet. It was as if someone had revealed how to retain the fountain of youth under the generally accepted handicap of old age.
The reaction of the crowd was a surprise to me. I would prefer that this praise would be directed to the One who created us all in such a fearful and wonderful way.
...
I trust that this experience will be instrumental in helping people become aware of the marvelous potential of the human body and help motivate each one to care for it with all diligence and thankfulness.
The book is a first (living) person account of life in the early 20th century, where there's no running water, except from the well, bath once a week on Saturdays and laundry wash the next Monday, using the same bath water. A work week was 60 hours, 6 days a week. School was 2 miles walk/run each way, and that was after doing farm chores such as milking the cow, feeding the chicken, etc. That was before the days of the automobile, toothbrush, birth certificates and penincillin. Such perspective!
Waldo also shared his views on nutrition, exercise, and of course, his journey from jogging to running to race walking. Throughout the book, one may use adjectives such as phenomenal, great, and incredible. But as Waldo himself put it right in the introduction:
But these achievements are not the greatest things in life. The following quote helps my humility and discourages my pride:
"In strength of horse or speed of man
The Lord takes no delight;
But those that fear and trust His love
Are pleasing in His sight."
Ps 147:10,11
Read more.
Tuesday, April 21, 2009
PMC run session April 25, 2009
The PMC run sessions are currently scheduled every other Sat morning. If you have not been able to make it for the last two sessions for whatever reason, fret not. Just come and join us when you can.
Date: April 25 (Sat)
Venue: PMC church foyer
Time: 7:30 am
Route: We have a three distance options - 3 km, 5 km and 6 km. The route is similar to our last run, except that there will be an additional 1 km loop across the second bridge.
We'd also like to reassure all interested runners that there'll always be a shorter distance options for folks who are rather intimidated by distances such as 5 km. The 3 km route will be a U-turn at the first bridge.
Date: April 25 (Sat)
Venue: PMC church foyer
Time: 7:30 am
Route: We have a three distance options - 3 km, 5 km and 6 km. The route is similar to our last run, except that there will be an additional 1 km loop across the second bridge.
We'd also like to reassure all interested runners that there'll always be a shorter distance options for folks who are rather intimidated by distances such as 5 km. The 3 km route will be a U-turn at the first bridge.