2014 Marathon - No. 9

Not the best of times by my standard, but the heat and humidity was high

This year's 2104 Marathon was in my opinion, my least prepared one. So finishing it in a time of 6 hours and 2 minutes, I could not complain as it was actually better than 2 other runs in previous years. I only started seriously preparing for the race with less than 3 weeks to go. I will not recommend this 'training' to anybody because I have years of experience running, and the body has been conditioned by more than 13 years of active long distance running.

Here is the planned route (in my handphone anyway) which I tried to stick to but of course, the heat and lack of training meant that I finished more than my planned time of 4 hours and 50 minutes.

This Visualisation Technique is very important for anyone who wants to finish a marathon and I would recommend it to whoever who wants to achieve a goal, you need to visualise every step and milestone to achieving those lofty goals.  

5 km - Fullerton Hotel 30 to 35 minutes (about 7 min per km)

6 km - Theatres by the Bay 36 to 42 minutes

7km  - Marina Floating Platform  

9km  - Nicholl Highway Start        54 minutes

10km - Nicholl Highway before Sports Hub ; Pop in 1 Gel, 1 salt Tablet ; 60 to 70 minutes

11 km - Sports Hub, Check and Pace Up

12 - 13 km Singapore Swimming Club Fort Road

15 km   - East Coast Park start ; Get Moving !!

19 km  -  ECP Lagoon start ; Target  below 2 hours ; Pop in 2nd  Power Gel, 2nd Salt Tablet

24km  -  Bedok Jetty ; Top up water bottles, 2 hours 30 ;, Drink Up and Stretch !

29 km -  End of ECP ; 3 hours 10 minutes ; Drink Up ; Pop in 3rd Gel and Ready for Super dry 

               Stretch outside Golf Club ! Parched like Desert after this !! 

33 km -  Golf Club Drink ; Spray legs, Stretch  3 hours 45 minutes

36 km -  Marina Gardens by the Bay ; Drink ; Spray Last 6 km ! 

37 - 39 km - Marina Barrage, Heartbreak Hill (Sheares Bridge) ; Go Go !!!

40 km  km - Last Drink Station (F1 Pit Building) Spray and Pray ! 

41-42km   - God and Mum with me !

                     Final (Targetted) Time : 4 Hours 50 Minutes

                     Actual Race Day Time : 6 Hours 2 Minutes

Conclusion :   I need more Training and I am willing to try some Overseas Marathons. 

Finally crossing the finish line. 

Americans Living on the Edge

Egypt Dec 2009 - Blast from the past

                                                       Coronation of Pharoah Ramses II ;
                                                   on a Relief (carving) in Luxor along the Nile  

Manage Diabetes by Health Supplements ?

                                             Made in Singapore, $ 60 per bottle of 60 capsules


      This product, proudly made in Singapore is taking the consumer world by storm. Called Proviva, it is the first in the world employing both Probiotics (good bacteria ) and Prebiotics
(oligosaccharides) employing fermentation techniques and using the traditional remedies of bitter gourd and moringa (horse radish).

      I have been taking the sister product called Proviva L, used to manage high cholesterol levels (total HDL and LDL) as well as triglycerides, it is a godsend for me. I have never felt better in my life and blood tests are expected to yield some pleasant results in the cholesterol category I am sure. 

Good Memories - Sai Workshop

      This workshop was conducted jointly with Ken Shin Rai club, helmed by Sensei Francis Chia.
The training entails the use of the Sai which is a 3 pronged weapon and dates back to the Japanese Samurai era.

     Our traineed included all of the above here, as well as some other old hands such as Leck Chye Chuah and Jason Chua. Jason has since dropped out of the Club, as has Drake Lim who is now a successful actor in MediaCorp, our TV channel 5 and 8 stations 

Family

Have I aged ?

Taken in 2008 outside the then QRA office

June 21st 2014 outside the Teen Ho Wan Dim Sum Restaurant HK

June 18th taken with Andrew, my son who is 16 going on 17

Taken on Sept 1st 2014 with Krid at QRA Int'l office 

On looking at some photos from the past, I am pleasantly shocked and happy to learn that I am aging slowly and hopefully gracefully. Time has indeed been kind to me. If there is any 'secret formula' it is a combination of 4 things which I have been doing since my mid ' 30s. These 3 things are :

1. Manage stress - it is a killer and a ticking time bomb if I let the daily stresses get to me. In addition, weight management is key. 


2. Eat healthy -  This is all thanks to my wife, as she has always emphasised on eating fresh and steamed (clean) foods right from the day we got married and lived together.  

3. Exercise extensively - in my fast paced life, I make this a priority, what with running at least 3 times a week (at least 5 km each run, many longer runs), shitoryu karate training (once every 
    sunday and one practice session at home)

4. Take health supplements - My previous posts have highlighted all the supplements which I have been taking religiously everyday for the past 10 plus years.

 So there it is ; I feel blessed in every way, having good health is so important to having a positive outlook in life.

   Seize the Day.