thelonelyrunner.sg

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April IPPT

Did my IPPT yesterday. Individual Physical Proficiency Test. Is it correct? Used to the acronym IPPT only. I planned to take IPPT once a month to see whether I can maintain my score and if possible to improve. The position in my full time job requires me to take IPPT twice a year. Not only that, we must maintain Gold for IPPT, or else we will be out. Very serious ah?

That’s the standard that our new boss want to maintain. I guess it’s good for the image of the unit. Not easy but achievable. There’s only one out of the five stations that stress me up the most. No! It’s not 2.4 km! And NO! It’s not Pull up! But it is standing broad jump! Hah! That’s the only reason I have not been getting gold for the past few years. I can Run but I can’t jump!
But I was happy that I am in Cat Y right now. Therefore, to get Gold for Standing Broad Jump which is B is achievable. But still, I am still targeting to get 5 points for Standing Broad Jump and not 4 points. I am looking forward to achieve that moment. I will take baby steps to achieve it. Nothing is Impossible and Impossible is Nothing. Cheh! Like Real!

Last month results for IPPT:

Missing In Action

NCAP Level 1

I went through the (National Coaching Accredition Programme) NCAP Level 1 theory course. On every Tuesday and Thursday evening for 6 weeks. I hardly have time for myself, do not talk about blogging what’s going with my life. Not to miss all the lessons as well as not to miss my runs.

The course is an eye opener for me and personally a good stepping stone for me on what to expect on my upcoming Sports Science Degree which I defer it to October. Men  is one of the most intresting creature that are created by the Creator. To learn the details of how energy are produces, how muscles work, what to make it work, is the most amazing thing. How complex our body are makes me want to know more even in depth.

Besides the biology part, the level 1 course is more to coach beginners, which focus more to primary and secondary school students. Students at that age must have the best foundation on basics skills and knowledge of sports. They do not have to be trained to be powerful or strong. Stength will come as the body matured.

Each lessons I went through, make me thought about myself. How did I go about into running. It’s a good self-reflection phase on what I did in the past that made me into what I am right now. Where did I go wrong or where did I do it right.

And lastly, individuals have different capability. This capability are born in them. It is inherited from the ancestors. No matter how much you trained, and your body are born not to have that capability, you will never achieve it. It’s in the genes.

Even you train like crazy, do not ever dream of beating Haile Gebresalasie, or even our local hero runners, like Rameshon, Elangovan, Khoo Chin Poo, or upcoming star, Mok Ying Ren! So be happy with the way you are, with your genes, with your capability.

Basically, the most important thing about running you can achieve is to beat yourself. Don’t run a race to compete others but run to compete yourself. You can feel the satisfaction that way.

From the course, my intrest in running has go in-depth. I know how crazy I am with running, but the more I learn, the more stupid I feel and the more interest I have. Running is sooo simple but intresting.

Lore of Running

I bought a number books on running. One of it which I bought a few months ago was the Lore of Running. It’s hard to get this book. I searched high and low for this book in Kino and Borders, but to no avail. I went to library and do a search, and was disappointed.

It was for awhile that I gave up on looking for this book. Almost want to borrow from Ripley. Went to Vivocity, went to the PageOne bookstore, it was like a maze over there! Searching for the sports corner and zoom into the running section. To my amazed, I found the book! Yipeee! Immediately grab it and hold it! One piece on the shelf. I asked for a new piece, but the sales assistant said that was the last piece. And I went to the cashier and paid for it!

Buy now, read later!  1000 pages of information on running. Where got time to read! Anyway, a good investment for my passion.

Coaching Assistant

It’s time for me to give and share my knowledge. Before I do that, I need to be affirm on the knowledge that I have is good to share. I do not want to end up giving craps. So I need to gain as much proper knowledge as possible.

Currently, I am assisting one of the more famous runner in Singapore, whose record is still unbeaten, coaching the schools under him. More like on the job training.

What I have learnt is that coaching is not only about the knowledge that you have, but it is also about the human touch. On guiding and motivating the atheletes under you. To me, it’s about on how you can make them feel in order to improve. With proper guidance, you can make them a superb athelete.

Talking about coaching, there’re soo many ways you can coach. One of it, is online coaching. There are alot of websites that have this online coaching. Online coaching is more of guiding you to achieve what you want. You need to motivate yourself to do it. No one to tell you what you can or cannot do. No human touch. Good for those discipline atheletes who prefer to work on their own.

I have my plans on coaching. I will layout properly and hopefully, if all goes well, I am able to do what I want before I reached 40.

300 - Prepare for Glory

Look at those abs! It took 6 months of intensive training to get those beautiful abs! Ain’t easy! Unless you are Sha Dragon!

I totally enjoy the movie! Very classic heroism action pack with great hunky bodies! I told myself, just imagine if all our Commandos having the same body, same height  like the spartans. It will weaken the enemies mentally. They knees will be trembling even before they meet them in war.

The movie really inspired me to work out those abs and burnt those spare tyres around my waist. Target before my Big Day in august! Haha!

Cemetery Run

Time: 17:27:40
Duration: 50 mins 37 secs
Heart Rate (max): 195 bpm
Heart Rate (avg): 151 bpm
Pace (max): 4:18 min/km
Pace (avg): 5:19 min/km
Distance: 9.51 km
Calories: 833 kCal

Very busy. I hardly have time to blog in my runnings. Been posted to a new place. From one end of Singapore, to the other end of Singapore. So far so good! My job has been very focus! Not only I hardly have time to blog, I hardly have time to run. But this week seems to be less hectic than last week. So I have my afternoon to do my runnings.

Did a run at the most peaceful place in Singapore. No other place is as peaceful as the cemetery. As I ran, I was wondering, how time have passed sooo fast. I will be one of them. Peaceful. When? Only the Creator knows. Say prayers to those have died and enjoyed my peaceful run. It’s been about 7 days I didn’t run. And it was really a heavy run for me. Felt great that I have the oppurtunity to run.

Alot of gradual up and down slope. This will be my next running port for now!

Afternoon Rush

Leave home: 1820 hrs
Reach home: 1912 hrs
Distance: 10 km

Sunday Morning Run

Time: 08:50:28
Duration: 2 hr 03 mins 45 secs
Heart Rate (max): 167 bpm
Heart Rate (avg): 156 bpm
Pace (max): 4:48 min/km
Pace (avg): 5:16 min/km
Distance: 23.48 km
Calories: 2148 kCal

1st East Side Run

Time: 7:23:50
Duration: 1 hr 05 mins 37 secs
Heart Rate (max): 203 bpm
Heart Rate (avg): 142 bpm
Pace (max): 4:00 min/km
Pace (avg): 7:48 min/km
Distance: 8.41 km
Calories: 941 kCal

Rileks Run

Leave home: 2030 hrs
Reach home: 2230 hrs
Distance: 18.6 km

It’s been 4 days. The last run was the First East Side run, which was on last Sunday. I wasn’t feeling well during that run. I slept soo little. Slept late and work up early. Felt soo lethargic. Felt soo restless. After the Sunday run, I had pain on the left part of my left foot. With the conditioned of my body, I took a rest. A very long rest. Furthermore, I just posted to a new position. I am an instructor now. I am still adapting. Looking forward to teach. Sharing my knowledge.

Unwell Recce Run

Time: 8:20:57
Duration: 1 hr 23 mins 40 secs
Heart Rate (max): 193 bpm
Heart Rate (avg): 147 bpm
Pace (max): 3:54 min/km
Pace (avg): 6:04 min/km
Distance: 13.78 km
Calories: 1323 kCal

Not feeling well. Felt so weak. Maybe due to little sleep or rest, or maybe the cold weather. Felt like a sore throat, more like an itchy throat. It’s like a coarse cough thinggy. Those dry feeling in the throat. Thought of doing only 5 km, or maybe go towards the Kembangan MRT through the Bedok Reservoir Park and u-turn back to recce for tommorow’s run.

Non Stop Quickie

Time: 12:16:15
Duration: 1 hr 16 mins 49 secs
Heart Rate (max): 175 bpm
Heart Rate (avg): 147 bpm
Pace (max): 4:34 min/km
Pace (avg): 5:19 min/km
Distance: 14.44 km
Calories: 1183 kCal

Slept late yesterday night. Woke up early this morning. Only slept for about 4 hrs. Or maybe less. Felt soo groggy. Too lazy to get off my comfortable bed. Felt like something tied my leg with a metal chain to the iron ball! And till now, I felt sooo sleepy. I had a long lunch just now. Tought of taking a break today, but I felt guilty for not running.

Normal is Abnormal is Normal

You are caught in a situation which is totally abnormal. You thought it was a dream. You pinched yourself. Thought that you’ll be awake from the nightmare. No! It’s not! Black thick smoke is all around you. Your mouth and nose felt dry. You are breathless. Looking around. You could only hear hysterical cries. You can’t even see your hands, what more to see your surroundings. The heat is unbearable. It scares you right to your spine. What is happening? What do I need to do? Feeling hopeless…

Singapore Marathon 2006 Photos

For more photos…

Happy First Anniversary CBD Run!

Click on the photo to see the album!

El Nino

I need rain rain rain
I’m burning up in here
This drought’s ’bout to disappear
Rain rain rain
I’m burning up in here
Ready or not, open up

You got my temperature rising
Like El Nin-YO! - Tata Young

Global warming. What do you expect? Whose fault? Blame the earth for getting weaker? Blame the earth for not able to withstand our destruction? Bad news runners! Or maybe good news to those who have been complaining about the rain. The season is coming. The HOT Season!