Reconnecting after all these years !

Simon Oh, my year mate from school came back recently for a visit. We had a great time catching up on 'old times' or should I say the times I missed as I was a pretty goody two shoes in school. 

Simon, or 'Churut' as he is normally better known as (Cigar) is currently in Australia working in the F and B business. He was in the 3 and 4 M class next to mine,the Science 2 class. Joe Lee was in 4 Tech 1 and Jimmy was in the 4 Science 1 class.   Simon is currently living in Blue Mountains near Sydney and comes back to Singapore for administration and renewing of family ties.  

Here is a photo of the 4 Amigos from the meeting yesterday at the Tanglin Club.

                                             5 th May 2018 Tanglin Club 



Precious memories re-awakened and new ones created. The bonds are there and we carry on like the 40 years which passed happened only yesterday.




   

Pain, Suffering and Anguish - Part of the Deal in Life

    Here I am after another death defying 8 km run in the tropics from 10.21 to 11.15 am yesterday. In the afterglow of the run, I am motivated to write from the very core of my being. When you are gasping for breath, your energy is sapped and every facet (OK my legs mainly!) of your body is under massive aches, it is time when you are most alive. I had written about that state of mind of absolute clarity about everything about yourself.

    Yesterday was no different. I started out at 10.25 am and ran a hard 4 km front from B1 carpark to somewhere before the East Coast Park Restaurants area, it was getting real hot and humid and I had not had breakfast, only 3 cups of water and a cup of coffee. I was literally 'running on empty' so to speak.

Front 4 km Start Time 10 : 21 am 5 May 2018 

    The Front 4, as I would call it was quite torturous and with the sun beating down on me on a windless morning, I was once again feeling like 25 again. Fortunately there were far less people at the East Coast Park today, as the weather allowed only 'mad dogs and some crazy Singaporeans like me' to partake in this mindless self suffering exercise. From my Polar M 430 records, it took me 25  mins, 58 seconds or an average of  6 : 27.7 min / km *(I am getting faster hee hee) with a maximum pace of 5.16 min / km. Average cadence of 83 steps per minutes and maximum cadence of 88. I burnt 347 kcalories and had an average heart rate of 161 per minute and maximum heart rate of 177 beats per km. I am really going into above maximum levels of heartrate, and am not sure if that is a good or a bad thing.

The Back 4 km ; Suffering and Anguish all the Way 

    Taking a short break midway after 4 km, I hit the road again with the Back 4, this time the tiredness hit me, and I recorded 29 :10.7 minutes for the Back 4, burning 421 kcalories and with average heart rates of 170 beats per minute and a maximum of 181 beats per minutes. I am fortunate not to have burst any blood vessel, and will continue with this neck breaking pace because I can. This time my average pace was 7 : 16 min / km, far slower than the 6 :27.7 for the Front 4.My average cadence was 82 and maximum was 91 per minute.

    Upon completion, I practially waded to the exercise area just past Carpark B1 and then sat alone in dripping sweat leeting my body temperature and heart rate to recover back to 'normal'. That was when my thoughts started to flit back and forth about "Life" and the "Why" of everything.

   One thing I concluded. In life, everyone will suffer pain. Some will have to suffer long periods of pain, both mentally and physically. Anguish is the mental pain and trauma which is also everyone's lot in life.

   The more you or I am to handle pain, both physically and mentally, the better our circumstances will be. Those who have struggled both physically, mentally and financially and came out of in unbowed, will rise to great heights in their lives. 

    Face it (adversity,pain and anguish), Take It (adversity, suffering and stress) and Rule It (setbacks, pain,suffering, anguish and chaos).

    Then you are on your way !   

Cost of Living in Singapore ; living within my means

It is time I took stock at my living expenses and really see how much I would (as an individual) need to live on as a soon to be retiree. It is advisable for us at certain stages in our life to pause, calculate, and take a hard look at one's station and decide what is needed for him or her to continue in his or her life with dignity.

Assuming you are in good health, and your flat/condo/house and car (luxury in Singapore) are paid off. These are 3 big ticket items one should clear as soon as possible, in the run up to living off your earnings. 

There are several things, absolutely one must have on top of the 3 big ticket items. That is adequate health insurance or medical care for critical illnesses. So if you are 55 (like me), ambulant, have basic cognitive abilities (can take the bus, buy food at the market and go to the toilet unaided), then list down the items you would need for a basic, relatively comfortable existence - say for the next 10 years - till 65.  

     Food (cooked at home, say breakfast and dinner)

a) $400 per month per person  (for some fish, vegetables, pork, and chicken)
b) 22 x $ 10 lunch & once a week outside dining or movie say $30 per week - $ 350 
c) House maintenance (HDB SCSS)  : $ 80 
d) Transport (getting around) $ 4 per day so $120 per month
e) Sports drinks (to keep fit) $ 7.20 x 4 : $28.80
f)  Household items : $ 240 per month (oil, rice etc.)
g) Utilities (for flat) : $ 200 per month 
  
So totally, he or she would need $1,500 to subsist.

I will aim to come down and spend $2,000 per month, from a higher base. But I MUST adapt or face the harsh consequences later. 

Holidays in the neighbouring countries, maintenance of house items, medicines and reunion dinners are luxuries.  

Goodbye to Holidays in Venice ; Dior Shop near the Piazza St Marco 

Dec 5th 2017  

Big ticket ,medical costs and luxury items are the killers to long term retirement. So you and I must be mindful of them ; seperate the MUST HAVE from the NICE TO HAVE and live below your expectations.

It will be painful at first ; but once you can live with the baseline, the rest is all upside or
easy. Everyone has the capacity for living enjoyment. Not everyone can take the hardship life throws at you. 

1984 - BBC Made for TV Movie

        I watched the movie 1984 last night ; Created based on the novel by George Orwell, it was torturous to watch, not least with the constant booming noises from the Oval watch screen and the continuous references to "Thought Police" and control of every facet of human life.

        There were some people who framed Singapore as being a version of "1984" ; honestly they can't be further from the truth. There is variety of thought here, you can protest and state your contrarian views without fear of being followed or investigated. Every body has access to a free and a fair trial if he has committed a crime.  People are generally happy,practically everyone save for a few poor souls can live in their own purchased Government flats or rent one. We have a lot of economical food at very decent prices at the hawker centres for about US$ 3 per meal, let alone the the mid range to fine dining restaurants. Transport is seamless and quite inexpensive, with the MRT (OK its got its share of problems of late), bus and LRT providing access to all housing estates.

       There are covered walkways in the newer housing estates from the bus stop to the point block in the Housing Development Board estate where I frequent. Another 50 m away is the food centre selling all kinds or food catering to most ethnicities for no more than US$ 4 per plate of food. Most times it is US$ 3.00 maximum with a kopi or tea for US$ 0.70.No way you can buy a nutritious meal of 1 meat, 1 veg and 1 tofu in US, Western Europe or Australia for less than US$ 4.00 ! 

     This is coming from a country which has NO natural resources or hinterland except for some egg and chicken farms. No staples like rice paddies, sugar cane, wheat, oil or natural gas.  A highly improbable success story of a country.  

       A haircut at the local barber down the block costs no more than US$ 5. A visit to the local polyclinic (though you may need to wait at least 2 - 3 hours) will set you back maybe US$ 10- 15 for medicines for cough / cold. In addition, there are alot of traditional Chinese medicines shops who will sell you their tried and tested medicines for heatiness, insomnia, piles, herpes, incontinence, diahrrea and constipation for at most US$ 20.     

       Medicines are subsidised for the old, medical and hospital care is excellent and there are heart defribrillators in every community centre ,Government and MRT stations.  

       Crime is very low, so is the drugs scene, thanks to a very harsh and firm no drugs stance. Our roads are 'A' class compared to many in the West, and our corporate and personal income taxes are amongst the lowest in the world. People have freedom to discuss issues freely, write things like blogs and VLOGs provided they abstain from religious and racial themes.  There is no one, or Big Brother watching your every move and making life stifling. True, there are surveillence cameras in common areas, and along the roads, but so many cities in Europe and US have had far more and much earlier that its not any issue or warrants any surprise from anybody. We do live in post 9 -11 times, if anyone who has been living in Mars all this time.  

         Weather is constantly "summer' all year round, with the only exception around the end of the year, when the rainy season starts. That can be a drag, but it is nothing like the dreary weather of many Northern European countries or even Canada. it is true that we had the tumultous years from the 50s to the mid 80s, where our founding fathers fought against the Communists in society some 50 to 60 odd years ago, however, many countries in the past had or have far worse persecutions, detentions or wars for their 'greater good ' of society.

       The so - called human rights movement in the West was founded on the backs of many who were murdered or killed due to the colour of their skin or the values of the party they supported in the past. The Slave trade from Africa to North and South America, the racial segregation and apartheid were done from the Western powers now upholding the very 'human rights' around the world.   

       It is easy to make fun of Singapore but no country is perfect, let alone the once former great powers now floundering with massive iniquity and festering problems of racial intolerance. There are many who will be willing to trade in their citizenships from Western and Eastern parts of the world to live here.

      Singaporeans may be a complaining bunch, but deep down, we are proud of our Little Red Dot. 

      We should be mature enough to give as well as take criticism if we are to be truly one fine example of a First World country. 

Athletic Environmental Chamber - QRA

Presenting the first Athletic Environmental Chamber 

Presenting the world's dedicated Athletic Environmental Chamber - QRA ; my company has been amongst the first in the world to offer this to clients. The specifications of this chamber are generally in the range below :

Temp : 0 to 50 C

rH      : 20 - 95% rH

Wind :  0 - 10 m /s

Hypoxic : sea level to 8000 m

CO2  control : yes

Solar spectrum : Yes

This chamber is versatile in the sense that it can condition practically any environment available on this earth ; of course there are harsher climates (say -40 C) but human beings or elite athletes in particular are never out in the harsh Artic or Antarctic temperatures doing 10000 m or marathons so there is not a need to simulate the extreme in temperatures.

There have been several customers who are first movers of this unique product worldwide, they are from the Sports, Medical and Defence Industry WORLDWIDE.  

Athletic chamber with rowing machines, cycle machines and wind simulators.

Test Conditions vary from place to place ; from the tropics which are hot and humid, to the temperate which is cold and dry, possibly hot and dry, to the desert which is extremely hot and dry the Athletic Chamber can simulate it all. 

If any of you out there has such a requirement, you can PM me at mark@qra.com.sg and

I would be most happy to accommodate your requests within several days.

Sat 28th April Run at ECP - reflections

Start Point at CarPark B1 at East Coast Park

10.20 am

Front 4 km 
(start at B1 Carpark and return to B1 Carpark)
Body pushed to the limit
Sun's incessant rays on my skin
White shades cover my eyes and brows
I start rather quickly knowing I have to finish early
Headwind pushing against my body
Press On ! I say to my 55 year old frame
On the return I will get tailwind 
Each km the pace is incessant; 
7 : 07 ; 6:54, 6:35 ; 6 :45 ; the numbers flow through ceaseless through my head
Average pace : 6 : 36 min / km, Fastest pace : 5 : 25 min / km 
HR goes up from 72 to 161 to 171 (or 102% of my maximum)
I feel I am 25 again and as I rush past the strollers, the casual runners, the prams, 
Kids in tricycles,elderly on a weekend jaunt, lovers out for a stroll
Time stands still... God has opened my third eye.
Everything is crystal clear, the day, the time, the air, the sounds of the birds, the trees rustling
I reach the 4 km mark. Pumped out of air from my lungs
I stop and gaze at the azure sea out in the distance. I never focus, it is too damn hot

Front 4 km 

I walk to the toilet for a pee break and see some guys milling around
They are from the Corrective Work Order team
The guys who have to do social service for littering. Hmm its still in force albeit with little fanfare
Donning balck polo shirts with silver aluminium logos, one guy gives me a wan smile
He doesn't want to be there but has to 
Social work order in sunny orderly Singapore

      Back 4 km data

Return 4 
I push again like there is no tomorrow (sad but true)
Again my heart is beating like crazy
Average HR 172 and maximum of 180 or 109% of my 180 maximu,
I am feeling superhuman !
Calories burnt 410 kcal.
I am running on literally empty
No breakfast just water and coffee for the morn
Average page 6 : 58 min /km 
I am tiring fast
Press On ! says my ever relentless mind
ECP is pretty flat but my hope of a tailwind as I turned on the back 4 evaporated
Arid air greets my nostrils 
I am now speeding from tree cover to tree cover and watching my pace - Garmin M430
To avoid the blistering heat I run ever faster, an oxymoron of an idea whose time had come
Soon the numbers were out there, 6 :57.8 and best time of 6 :41.8.
Flashing in front of me 
I take off my running vest and run half naked
Hookah hay ! I scream in my mind like Johnny West in Beano 
I go to overdrive
Every labored breath, every ache in my body,every bead of sweat
They send me one clear and present message 

"Today I am so alive !!!!" 

Each breath that I take will be a joy , every sip of water will be champagne ,each morsel of food will taste like manna or food from God !

This is the Runners High. 
When you are near death, you will experience it like never before

It is an out of this world experience !!! 

The Reward : Guilt Free Dining with Sauvignon Blanc (2) 

Thursday evening Run at ECP ; its all about Risk Management

               Yesterday's run at East Coast Park was another exhilirating run for me ; it was 8 km and I had an average heart rate of 162 which is 98% of my maximum allowable (very close to the limit of 180),  the amount of calories burned was 751 kcal and 7% of fat burned as percentage of calories.

              My average pace was 6 : 52 min / km and maximum pace of a staggering 5 : 25  min / km.I was in the "Good" category running index with an average cadence of 83 (I guess this is the steps per minute) with a best time of 6 : 37 minutes per km. 

               I started at 7.00 pm and covered 8.02 km in total over 55 mins.

             What about Risk Management ? Well yesterday evening it was looking to rain heavily, so rather than sit at home and mope (I had reached home quite early), I calculated the risk, the opportunity cost was for me to stay at home and chill which was not much of an option, so I decided, "Oh Hell, just drive to ECP B1 and sit out the rain if and when it comes".

            So at 6 : 10 I left the house and drove to ECP, along the way at Rochor, the rain came down in sheets, so I knew I had either to a) sit out the rain and run after the downpour, b) run during the downpour and possibly catch a cold or c) make a U turn and go home.

            I decided totally against option (c), so it was either (a) or (b) ; By the time I reached B1 carpark 6.35 pm, it was well and truly coming down 'cats and dogs'. So I decided to read about how better to use my car by studying the User Manual. Call me strange but at this stage in life, the User Manual of my (relatively) new car is something I do look forward to as and when I have the time to look into it to enhance my driving experience.

          At 6.55 pm, the rain more or less cleared 90% (just a drizzle) so I ventured into the nearest hut beside the run track . There I was with the other runners who had yet to start their runs or those whose runs were interrupted.  

         At 7.00 pm I took off in full flight in a light drizzle and the rest is as recorded above by my trusty Polar M430 ; the entire data of the run is recorded and uploaded for posterity and I am greatly encouraged that my fxx ass is off the sofa and onto the running track once again.

         So I took the Risk of venturing out (unlike 95% of the general population) and was rewarded (after sitting it out in the carpark for 20 minutes) with a memorable run and recorded for posterity in this blog.