My Best Ever Marathon Timing (Dec 2007) ; Marathon No. 4

 

I have made a pledge, that before I turn 60, I want to run a sub 5 hour marathon, come hell or high water. Once I have set my goal, I go all out to achieve it. So the challenge has been lain on the table.

I will train like never before and will go all out to achieve what few can realistcally say can be done.

Carpe Diem 

Birthday Dinner at Kamoshita 3 Neil Road, my Review Part 1

Grilled Mackerel 

We celebrated my wife's birthday at the most authentic oden (Japanese) place in Singapore. Located in Neil Road. Kamoshita is its name and this is the first time in almost one year that we managed to snag a table (for 3) since the lockdown in Singapore end April 2020. Their reservation format is quite unique, you need to sign up and request for a table via Facebook Messenger and they will reply within the same day. I had tried to book this very popular restaurant located in the back of Chinatown area (Neil Road, running parallel to Tanjong Pagar Road) three times before each time being turned down, because it was full.

So, persistent me decided to make the booking for April 11th 2021 (Sat) almost 1 month in advance. SUCCESS ! We managed to get a table for 3 (my younger son Andrew is still studying in Queensland Australia at this moment) at 7.30 pm.

We arrived at appointed time, and was ushered to our seats. Service was brisk, though we remembered that the Claypot Seafood rice takes on average 45 minutes to prepare, so we ordered that, while I had my Sake (below) and some Fried Fish appetizer (also below).

Fried Tempura 

Top quality Sake 

  

Japanese Style Half Boiled Egg

Tonkatsu Cheese Cutlet with Leek 

Radish Oden 

Oden in Japanese is synonymous with the Japanese Ryokan or Inn. The soup is painstakingly prepared and there are numerous ingredients inside the iron pot which has been slow cooked and simmered for hours, or so it seems. Upon dishing out the ingredients (radish and half boiled egg for example), the ingredients are further decorated with condiments such as leek, shallots and Japanese herbs for flavour. 

We are so very taken with the 'clean food' concept (everything is prepared right in front of you) and the ingredients are fresh and not refrigerated or frozen for long periods of time.

The pacing of the food was just right, and we had ordered something like 8 to 9 small dishes, something which is similar to the 'degustation' or tasting menus of the Western European countries.

Remember this name :

Kamoshita 

5 Neil Road

Singapore 088806

Tel : 6221 3950

 

Brian Cox explains Quantum Mechanics in under 1 minute - Fascinating

 

Brilliant explaination of Quantum Mechanics, which essentially states that quantum mechanics is the study of the probability of a subatomic particle starting at Point A and ending at Point B in a room, so you basically have an infinite amount of probabilities of this Particle (called Z) and the infinite probabilities of it ending up in any of the infinite locations within a fixed volume.

This is the start point of Quantum Mechanics 101.  

Wolves 2 Brighton and Hove Albion 1

 

Wolves new players are showing their class and skill by beating the Brighton and Hove Albion team by 2 goals to 1 almost at the death.

While Wolves play pretty football, they need to strengthen their backline against set pieces and also their forwards are not clicking as what they used to be doing in 2019 - 2020 season.

William Jose, Otazawie, Fabio Silva, Vitinia, Nelson Semedo, Ryan Ait Nouri, Morgan Gibbs White, Max Killman, Fernando Macal have all been thrown into the fray these last 2 games and their efforts are finally showing dividends.

Excellent goals from Adama Traore and MGW more than cancelled out the Brighton captain's Dunk goal in the first half.

Next week, this young team faces Tottenham, knowing that they need to get as many points to keep many fans happy (I am one of them).

   

Live High Train Low and High ; Research done on Hypoxic Training by Sports Scientists

The data and research done by Sports Scientists, Professors G. Millet, B.Roels,L.Schmitt,X.Woorens et al from multiple universities such as Institute of Sports Sciences, University of Lausanne, Switzerland etc. is quite comprehensive.

There are typically 4 different types of key studies :

a) Live High Train High

b) Live High Train Low

c) Live High Train Low and High

d) Live Low and Train High

All these studies are as a result of the near miraculous performances of many athletes who participated in the 1960 Mexico City Olympics which was held at an elevation of 2250 m above sea level, with it, the air pressure was lower and the O2 level was also lower. Many sports scientists began to investigate the effects such as the increase in haematological capacity, or the blood bearing capacity of the human body, as well as the erythropoeitic effects - the production of more red blood cells when the body is subject to lower levels of O2. 

The elite athletes all performed and gave fantastic results (Bob Beamon's long jump record was unbeaten for nearly 25 years after the feat he recorded in Mexico City's rarefied air).

 The findings of Millet et al, are shown above, that various combinations of the 4 training strategies DO have a positive effect on the athletes performance when they resumed competition at sea levels. See above graph.

The findings suggest an increase in the level of aerobic capacity optimally 2 - 4 days (green highlights) after return to sea levels, but this is not 100% for all athletes.

From 14th to 28th day after the LHTH trainings, the effects are still apparent as seen from the graph (Orange highlights in graph).

Hence, it justifies the benefits of this type of training strategy. 

QRA's Athletic Environmental Chamber can simulate altitudes with Oxygen levels up to 5000 m (O2 level of 13.5% or lower). Additinally, QRA can provide Sleep Rooms with altitude levels of up to 3500 m and corresponding O2 levels to match.

Hence, the LHTH, LHTL and the other configurations can easily be accomplished at sea levels without the need to move the entire set of athletes, nutritionists, physiotherapists, doctors and scientists to migrate for weeks to higher altitudes in the name of better performances.

We can provide the full suite of environments, in the Environmental Chamber in your building, anywhere in the world. 

Temperature : - 20 C to 50 C

RH                : 20 to 95%

Hypoxic        : Sea Level to 5000 m

CO2             : maintain at 400 ppm 

Solar            : Entire Solar Spectrum.

QRA INTERNATIONAL PTE LTD

(Singapore Designed Athletic Chambers, World Class Quality Approved)

48 Toh Guan Road East

#03 - 144 Enterprise Hub

Singapore 608586

Tel : (65) 6795 1486

Website :www.qra.com.sg

Email : qrasales@qra.com.sg

            mark@qra.com.sg

Our friendly professionals will be most happy to be of service to you. 

A decent paced run around Pandan Reservoir 3rd April 2021 ; 4.24 pm - 5.03 pm ; Cool weather after rain

 

Here is the results of my Saturday afternoon run around Pandan Reservoir. My average pace is 6.36 min /km pretty decent for a 58 year old man.  My worry at this age, is that I am accumulating a number of sports related injuries. My heart rate had hit 171 beats per minute which is more than 100% of the maximum heart rate, something which I should take serious note of. 

Just after this run, I noticed that my Illio Tibial Band (ITB) around my left knee started to hurt again. I hurt this in January and now, this is the second time it is hurting - albeit not so painful where I need to resort to painkillers.

This is an old injury which will need time to heal and recover, just like my body.

Slightly bemused but extremely satisfied with my run

Anyway, I will take a break of about 4 days after which I will return to this life long hobby 

CARPE DIEM

World's Most Complete Athletic Chamber - provided by QRA International Pte Ltd (Singapore Design)

        View Inside Chamber ;

Rowing Machines x 2, Wind Simulators x 2,Cycle Machine x 1

Presenting the world's dedicated Athletic Environmental Chamber - QRA ; The 20 year old 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 - 15 m /s

Hypoxic : sea level to 8000 m  (20.95% to 11.90% O2)

CO2  control : Using Scrubber Technology to reduce CO2 buildup 

Solar spectrum : Yes - for Heatstroke Studies

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.  

Prices start from as low  as US$ 98 ,000 

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, write in or call in to :

QRA INTERNATIONAL PTE LTD.

48 Toh Guan Road East

#03 - 144

Enterprise Hub

Singapore 608586

Tel :(65) 6795 1486

Website : www.qra.com.sg

Or Email :qrasales@qra.com.sg

                mark@qra.com.sg

and our friendly experts will accede to all your enquiries, promptly and with full professional suite of solutions to meet your budget.

Call In or Write In Now ! We are awaiting your interest Sports Professionals and Scientists ! 

There has never been a time to Up your Game !