Met up with Sunny to have a chit chat session... realised I have lost my radiance... my skin is getting worst without enough sleep and extra exposure to sun...
I should start putting sun block on my face and take good care of it now.. drink more water everyday too:)

Training today was tough... 16km run then went for Canoe training for SAFRA adventure race and went to swim and lastly went for coaching:)

coaching the NTU bi team:)

i look like one of them.. except that I am their coach cum mentor cum senior cum teammate:) hahaah
thanks gals and guys:)
a great team:)

21st Dec 08

I am dead tired after a whole day of training.

It's the first week of base training

Morning: completed 12km in one hour at east coast.

Afternoon: Kayak training for the upcoming Safra adventure race.

Night: back at east coast to complete another 12km in one hour.
And it was the joke of the day how we landed in Changi Airport Terminal 3 for dinner when Joe missed the exit to expo...
Thanks to the so called "pacer" group.. Marcus, Aitqi and Joe:)
They had great dinner Popeye Chicken which was yummy!... I remember my first visit there... just a few months back...

A total of 24km in 2 hours for the first Sunday of our 8 weeks base training period.

Thanks to Joe who has been kindly fetching me to and fro for training:)
It's great when I have friends who care.

thanks Sunny for always hearing me out.

I managed to fix something back in place finally: My buddhist beads... something so precious. Visited the temple today to pray for good health for everyone around me and fixed back the one and only bracelet on my hand... love it:)

today's training was a great one.
As usual, back to Woking workout again. But this time, weights increased... completed lunges with a total of 10kg on my shoulders, an increased from the usual 2.5kg.... and hand weights doubled to 5kg on each hand.

Planning and review for year 2009 was great:)

Went out for coaching and then roamed ard at west mall. Walked around the usual shops at pasta mania, bubble tea and etc... settled for something surprising. I bought 3 items:)
it was a notebook, a 2009 planner and a CD by a chinese singer. It has been almost 10 years since I bought a CD for myself. But the songs in this CD are really nice and I just can't help but buy it.

At the shop, i met my previous swimming student. Reminded me of the days when i coached with Swim Lab. The reason why i started to coach- to have a better life for us.
And the days of surprises turnout at the pool after my coaching, the life then and made me really wonder why I liked coaching swimming so much.
It was because of the love for the students as well as the love for a better life for us. I dunno.. emotions filled me to the brim at that moment.

I did something that I never expect myself to do: watch a movie myself.
There are so many movies that I had wanted to watch but did not have the chance to : Esp Saw 5.

Bukit Batok interchange had a free movie screening at an open area and it was screening the movie "Connected"... i walked past the area, walk backwards, sat down on the floor at 8pm and watched till 10pm.Nice movie, strangers company (everyone was either sitting on the floor or on the limited seats that were available).
The free movie screening will be till 24th dec... every day 8pm. I guess I will spend my Xmas eve there too:) it's great...

tomorrow training will start and looking forward to a painful but yet fruitful training day:) Thanks Athlon Running

I totally dislike cars starting with SJF...
it reminds me of the 3 people who took a knife each and sliced it through my heart.. causing it to bleed

Back from BBK with lots of clothings.
The only training i had there was running on threadmills and doing light weights in the gym... and prob sauna.

It felt like the omission of training was weird but then the treadmill was good:) I guess the music and company played a large part in it:)

Thanks to those people who want to bring me down. I won't say I am perfect or I am someone who has achieved great heights.

I know that I am learning and improving by the day:)
For you and for me, I reflect and learn.. each and every day. An insult, a suggestion, an advice... is always part and parcel of learning.

although many people who do not know me personally judge me, I thought back on the similar incident of Peishan who initially do not know me personally but heard things about me and had very bad impression about me.. haha but now,after knowing each other a higher level and hanging around together, we are great friends girl!

It's amazing how things can turn ugly when words from mouth get spread out without facts. But this is life, you can't make everybody like you.. neither can you please everyone. You just have to be respectful and answerable to yourself and the ones around u:)

but i guess those who know me stayed through with me must have reasons why they are here:)

Thanks for those who are standing by me:)
And thanks for those who do not know me personally but give comments about me. It helped me to learn.

I am going to be a quiet girl from now. Thanks:)

GOOD LUCK TO SUNNY

I have 2 important man in my life...
and those who have been following my blog will know who is one of them..
Yes u are right..
Sikhandar Singh aka SUnny:)

Bro, good luck for your race in AUG.
You know your sister here will be always supporting u wholeheartedly:)

U are a star:)

cambodia.. disappointing ..

bACK from Angkor wat 21km
Completed with a PB time but was not satisfying...

honestly speaking, I SHOULD be satisfied with a PB time.. considering I was off training with coach for 3 months and my fitness was not on tip top form.

Throughout the 6 days there, I had bad diet... I vomitted several times after dinner because the food was just not easy on the stomach.

The pre-race dinner was vomitted out too.
Before the race, I had powerbar for breakfast instead of the usual raisin bread which i normally eat... a HUGE mistake...

Reached the race site, went to toilet for 3 times... diahhroea...

But the next huge mistake was starting out too fast.
I started out at 4min 10 secs per km for the first 2km.
managed to get back to pace for my next 14km.
However, another huge mistake.

I took a hammer jell at 16km and next few km there was no water. The water points had only water and no isotonic drinks at all.... and at 17km, my whole body shut down... it was a sudden hit ... at that point, I was leading second and the 3rd n 4th placings were pretty far away.

When my body shut down, it felt as if i had HIT the wall... like its telling u to stop moving and walk, telling u to give up...

I had this once before, 2005 when i ate a powerjell without water and I collapsed at the 38km mark due to heat exhaustion.

So this time, I knew it was going to happen. and it did... but i managed to set my mind on thinking of someone and managed to persevere thru the race till the end pt and collapse there.

For the next 30mins. I had to be carried to the first aid, cramps were everywhere, i can't control my body and I had to be on dripped. I remember insisting I do not want to be on drip in Cambodia, but i guess my teammate Fabian was distracting me with his words and they managed to inject me without me even knowing it...

I did a PB... 1.37 to 1.38 hour I guess...

I learnt my lesson...
Never try a new diet before race, never eat something u noe u are not used to during race and take every race seriously...

I am upset with the timing but then through the lesson,I learnt a lot...
And I am very sure I am going to do well for the next marathon:)

Thanks to joe and Natalie for asking me to put away all the negative thoughts.
the race affected me a lot, negatively.. but through encouragement and beliefs... I know I can learn and move on.

This is life... U learn more when U lose...
and the next time, you will be a winner:)

I accept losing this race... but in every race. As coach would put it,it's when u lose that u learnt the most out of it:) i am very glad to have friends who know me who understood where I am coming out from.

It's not the position that I am upset about, it's my own attitude towards this race that I am upset with.

I should be more focus.
Winning and Losing is not everything.. learning from losing is everything

Training at east coast was great..
it was the first time we had so many of us from the team running together.
Scotts will be leaving us soon.. to Melborne... for good.. sad but happy for him:)

We did a simple 10km... first 5km at easy 5 mins pace.. and the last 5km at our own race pace...
I tried a 4min 20-25secs pace for the last 5 km..
seems comfortable...

okok.. angkor wat seems a breeze now:)

my idol, Vivian Tang... my running partner Joe and me...
Look at Vivian's abs.. i managed to convince myself that I will have such good figure and abs next year Nov... let's wait and see hahaha!
tired after run.. with scotts...ladies rulezzthe guys.and me and vivian..thanks for organising this run... we look forward to more of such runs once the standard chartered and angkor wat race is done... will be back to running long distance and clocking mileage...

the training after that was amazing.
I trained with the hall 3 polo team in CSC...
Ke Wei coached us.
Did swims, drills, passing and stuff...
and I had my first polo match of my life... played with the guys against a group of students...:)

it was fun but tiring. I learnt a lot...
was asked whether I am interested to join the Ladies Polo Team for Toa Payoh....
hmm.. considering... should I try a session and see how it goes?...

started training at 630am for run and ended training at 1pm... I was so tired and famished that I slept all the way home:)

counting down... 4 more days

It's can be pretty frustrating for people to judge you without knowing the facts.

For one girl who has been in the sports scene for some time, training with guys... some people will assume otherwise.

but for me, I do agree that my close friends are guys and that I am surrounded by guys in sports.
but that does not mean that I am loose or in what sense.

I do have close friends... First and foremost Sunny...
then Jonathan who me family and me known for 13 years...
and my god pa... who has been my emotional support to replace my dad ever since he was not around..
and a few close friends.

People who dun noe me at a personal level tend to judge me.
I dun understand why judgemental people who dun get their facts right.

Please, having many guy friends as a girl dun necessary mean that the girl is loose or too easy going. Neither does it mean that she needs attention.

It just so happens when you are born and grew up having sports as ur life and ur sports revolve ard guys, then your life will revolve ard guys.

i dun see a major problem with that.

Hopefully people who dunno me at a personal level, dun judge me:(

Thanks to friends who know me and have been very supportive.

To my friends ard me: It's not a poem... but some pointers...

The More U try to act happy,
At the end of the day,
When you are alone,
You feel even more unhappy....
Because you know your happiness is made up..
and not truly from ur heart...
Why do people cry?
Why do people weep?
Who do people say hurtful things?
Why do people push you away?
It's because they care..
For you and for themselves...
For the benefit of u and him/her...

It's always a learning lesson..
a learning journey...
When you make a mistake.
Stand up and admit it.
When you have gotten over it.
Remember the faults and try to turn them into positive pointers.

Dun try to act happy.
Because the more u try,
the more it hurts.
Just be yourself...
You know who loves u the most...

Found this from a friend n from the net:) Nice poems:)

I'll Wait:

Trapped in a world filled with confusion,
Living a life confined to unrequited emotions,
Getting myself tangled in someone else's web,
Can't help it, But to make myself feel sad.

So near, yet so far
So different but yet on par,
Smiling but inside crying,
Coupled with feelings, but yet denying

Spending my life living on the edge
Regretting each moment, but keeping faith
That one day ,she might just discover
That i'm the one and there's no other
No one to come between us two,
Before and after she says.."I Do"..

And for Hui Wen:) my good friends...

Would you Just Listen?

Would you just listen and please don't say a word, just yet,
I'd like you to think back to the very first time we met,
How you felt around me? The memories we shared,
And just remember that once upon a time, you really cared.

Now think about how we parted, and how much I cried,
But please don't speak, remember that I never ever lied,
That I told you the honest truth about why we were to split,
But now I'd like you to know that my heart broke bit by bit.

The pain was deep, unbearable and painful, for so many years,
I'll never forget all the sadness, all the uncontrollable tears,
Slowly I am rebuilding my life, I am content with what I've got,
And although it is hard I am beginning to forget what I have not.

You were a special part of my life that I will never forget,
A part of my life that broke my heart, but that I don't regret,
You gave me some happy memories that I'll keep in my heart,
Although sometimes I wish that you and I didn't have to part.

You were my first love and my true love, that will always be so,
After all of the heartache, sadness and never ending pain, I know,
You and I had something special and that will never change,
Because I love you and loving someone else will always seem strange.

Would you just listen and please don't say a word, not ever,
I'd like you to remember that once upon a time, we said forever,
That I had hopes and dreams, that I was the one who threw them away,
And this is something I will always regret until my dying day.

Lying to Forget...

This lie's become a part of me
For months, I've played this game
Acting like it doesn't hurt
Each time I hear his name

Ignoring what's inside of me
Pretending I've moved on
As if the feelings I once had
For him are somehow gone

Spending each and every day
With happiness and laughs
Forgetting all our memories
Avoiding photographs

But last night when I saw him
For the first time since he left
My heart stopped for a moment...
I couldn't catch my breath

When suddenly it hit me
As the tears started to flow
That even after all this time...
I just can't let him go

Just Friends?

I love you more every day,
My name I long for you to say.
Do you know just how I feel?
Do you know this love is real?
Sometimes I wonder what you think.
When you hear my name, do your cheeks turn pink?
Do you dream about me every night?
Wish to hug me and hold me tight?
Do you think we're meant to be?
Together forever, you and me?
These are the questions that run through my mind,
Your way into my heart, you did find.
It drives me crazy as to what I should do,
Should I risk a friendship and confess to you?
Or should I keep my feelings inside,
Keep them locked up, let them hide?
I just don't know what to do anymore,
My heart it aches, my heart it's sore.
I love you more than you could know,
And I don't want to ever let you go.
So even if I'm just a friend,
I'll always love you until the end.

My Love

My love for u is real
my love for you is true
my life without u has no point of view

i cant never tell u or show u wants inside
I'm afraid you would walk away and leave all this behind

then again i don't know how u feel
Wat if you love me ? Wat if this is real?

sometimes i wonder if we are meant to be
like romeo and Juliet living their dream

but i don't want a sad story , or an expected end
i only want you and me , its not hard to comprehend

maybe i should wait till u come to me
but Wat if your afraid of how things would be?

although if i wait u may never find out the truth
Wat if u feel the same way , and i loose my chance with u

maybe if i tell u , things will be OK
we would be happy together and never be afraid
of loosing one another because our love is true
i don want just a could be , i want you

HOW

How do i move on, when your packed and gone?
How do i heal, when you bend down to kneel?
How do i stay away, when you've gone astray?
How do i show you i'm hurt, when it's your name i blurt?
How do i love you, when i hate you too?

You've made me weak, you've made me sad.
I was vunerable and you were mad.
You opened my heart, and you tore it apart.
I let you tear down that wall, only for you to let me fall.
Trying to move on, like you don't exist.
Trying to not look, but i can't resist.
You've made such an impact, i'm suprised im still intact.

How do i tell you i can't move on?
How do i tell you i'm dead and gone?
How do i say, i want you to stay?
How do i tell you, i'm holding my feelings at bay?

Attempting to move forward,
only to fall backward.
I gave you my heart, i gave you my loving soul,
now i can see it growing to mold.
I can no longer feel that touch,
i swear-it was too much.
Hurting everyone in my path,
hoping i don't feel that wrath.
Forgiveness has come and gone,

Hey My dear Hui Wen, hope you are feeling better now:)

NIKE SINGAPORE OUTLET OPEN!

NIKE Singapore... finally a shop of our NIKE from Singapore outlet has officially opened today... please visit it.. WISMA ... used to be the same location as the NIKE women's stall... now it's very much nicer!! Visit and grab great deals!

Went out with Junko again:)
brought her to collect my prize from Hivelocity:)

We went for a chill out session at starbucks at west coast plaza...and both of us ended up sleeping there:)

worried for her because her leg is aching in pain due to the sprain and she is doing the relay for 10km next Sunday and I won't be in Singapore"(bought her a pair of Sunglasses which she liked it a lot:)and she took a very artistic picture of me while we were waiting at the bus stop:)

a route to a quiet day:)
and ended up at Clementi Swim pool for a long chat and swim:)I love the scenery of this place.... it's very calm.. i feel very at home here... whenever I come here for training, I feel it's part of my life and very much part of me:)

The lifeguards here are nice and friendly and they have known me since I was about 9 years old?
I guess time flies... they look the same though! haha...
Lifeguards dun seem to age...
same goes for my good friend Alvin, dun seem to age at all:)

I looked through some hotel rooms.
and I am amazed at the look of some rooms...

I love the one at FXSHB:)

FOR THE ANGKOR WAT RACE:

This is where we are going to stay... Not a hotel though:)
but good enough for us to stay at a cheap price:)

It's the first time I am going to be staying in a place alone.. seems scary:(and its called Two Dragons... what an adorable name:
its webbie:

http://twodragons-asia.com/information.html

Details abt Angkor Wat race:

Our race has been taking place in one of famous world heritage, designated as a world heritage site by UNESCO, the legendary Angkor Wat whose autistics and archeological intention and visual impact put it in a class with the Pyramids (Egypt), Machu Picchu (Peru), and Taj Mahal (India). Unlike many other world class monuments, the ruins of Angkor are as yet unspoiled by over-development¹⁾. And you will run around the main area of Angkor Wat ruins.

Race Details:

Course:
Specially established in Angkor Wat Ruins in front of the Central Sanctuary of Angkor Wat (Start & Finish Line). Passing Prasat Kravan - Prasat Bat Chun - Banteay Kdey - Ta Prohm - Baphoun - Bayon - South Gate - Basie Cham Krong - Phom Bakheng - Ta Phrom Kei - and back to the front of the Central Sanctuary of Angkor Wat (Finish Line). See Course Map (Acknowledged by AIMS and IAAF). Running course will be marked the number of kilometre. ChampionChip Check Point will be at Angkor Thom (Bayon Temple).

Start & Finish Line:
In front of the Central Sanctuary of Angkor Wat, Siem Reap, Cambodia. From town to the Angkor Wat Temple (Start Line) takes 25 minutes by Tuk Tuk or 20 minutes by taxi or bus. All participants of Angkor Wat International Half Marathon 2008 must arrive at the venue at least 20 minutes before starting time. All categories will start and finish in front of the Angkor Wat Temple.

Weather:
The temperature on the race day is expected at around 24 - 27 celsius

Drink:
Water will be provided during the race (every 2.5 km) and sport drinks will be provided at the Finish line

MY GOD PA

Someone whom I met year ago.. someone who believed in me... someone who replaced my dad when he was not around..
he is more to me than a friend, a god pa... but a pal too:)

Trusting in me to be able to finish my NIE bond, he guarantor for me my bond...
Believing in me that I will sore one day... and i guess I did, in his sense at least...
Never had any doubts about me from J1 even though I did badly in exams and was on the verge of repeating my J1 year...

He is who he is, as dear to me...
A teacher whom I admired, someone who gave me the inspiration to become a teacher too...
Someone whom I looked up to...
Someone who has always been there, whether I am down in deep trouble or whether I am soaring great heights.

Someone who has seen me grow.. from the childish and immature me.. into a lady full of confidence ...

Someone who never gave up in me..

His words seemed to sink in me...
"it is the imperfection that make the person beautiful"

thanks God Pa... your believe for me has lead me to greater heights and I know that You love me like a dad, like a friend and will always be there for me...

Glad to have u in my life, my lovely God father...my father....
my friend... my pal... utmost respect..

anyway this is the transformation from many year... long time ago...and now...i DIn used to have such heavy eye bags...
I grew, grown and aged...
with stressed and sadness,
My face aged and eye bags and wrinkles can be seen...

Sometimes I wonder.. can i ever stay at 21!

Din feel so good about today's time trial initially:( legs felt sore... guess was due to the slope training on Tues...

However, thanks to JOE who kindly picked me up for training today.
Officially, I am back ... and there was no banner (JOE said there will be!).... no party... no need for those.
I just needed to be back for training.. to be in good hands with Coach Guy...

Met everyone!! everyone was there..

time trial was aimed at 6.40 mins for 4 sets of 1.6km with 90secs rest...

I did a terrible mistake by starting the first set too fast. Way too fast.
Guess I had been off from running on the track with a specific time pace set for me...

I did 6.26min, 6.32min, 6.35min and 6.46 mins...
Was eunduring a stitch at the 3rd and 4th set.
My legs and mind were moving along.. but the stitch kept me back. But I am contented that all sets were finished.

Total timing has come down to a 20min 30 seconds 5km...
Coach mentioned i improved a total of 35seconds from my previous 5 km timing:)

Thanks coach, thanks JOE for pacing me every sunday and thanks to all Athlon people who have been really supportive of me all this while.

It's great to be back.
Looking forward to Monday training at CCAB plus farewell dinner:)

Suddenly, I had the urge to write a poem:)

I wished upon the stars,
and looked beyond the seas...
holding on to my clear blue necklance,
I pray beneath my wees...

My beady bracelet,
My chocolatey wallet.
My jadey hP chain,
My heart is still in pain...

I lost my heart and soul,
to things i can't control.
To all that I have had,
To those who I have met.

I wished hardly for good sleep.
Tossed and turned till i weep.
Why do good things come to an end?
I wished some things never began.

I wished for good luck,
and luck for all my friends.
upon each and everyone of them,
there lies a special trend.

If things were to turn back,
I would have made it a fact.
That to cherish what has came,
In all and all your name:)

Many people are asking me the same question
" Sumiko, what is your aim for this year's standard chartered 42km marathon?"

Sadly to say... I am not taking part...

My coach din really approve of me taking part because I had done 2 marathons this year...KL and Gold Coast... as well as a few half marathons... Army Half, Aviva Half Ironman,Powerman Malaysia...

Look at the report I found :

Most coaches recommend running no more than two marathons per year, simply because of the wear and tear the race puts on your body. Elite runners usually follow this advice, too, although they may enter shorter races every 1 to 4 weeks in between each marathon.

After your first marathon, don't race another for 6 months. After that, decide whether running marathons more frequently works for you. Perhaps you want to do three or four per year and are willing to make sacrifices in your personal life to do that. If you enjoy this schedule and don't get injured doing it, keep it up.

http://www.dummies.com/how-to/content/picking-and-choosing-your-marathon.html

Thats why I am not racing 42km on 7th dec...
though I really want to go for the marathon, I am contented with doing another half marathon overseas...
It gives me an opportunity to experience a new climate, a new running route, new atmosphere, new scene of runners as well as for me to better perform in my 21km:)

Running a marathon is not only about how fast you can run, but it's also about how well you have ran as compared to what you can actually do:)

Marathon running at a high level is a no joke thing... in order to improve, you got to sacrifice things like time, weight, outside activities and to put in commitment and effort.

And also to give up small races... that is a challenge for me beginning from 1 dec 08... but I promised myself and everyone in the Athlon team that I am ready for the next phase of training...:) they know what I mean:)

today's outing with a sec sch track senior was fabulous:)
8 years of lost contact...

it was a great meet up:)
Talked about running,house system and stuff:)


Training was easy today: 20 laps of swimming...
Mood was not that great and I did not have the eagerness to complete more than that.

Waiting for time trial tomorrow:)
1.6km x 4 sets:)

Feeling sorry for Huiwen :) I believe she can pull through...

Love is a Universal emotion, the goal we all seek, the prize that can make our lives complete and whole. Love is both timeless and, in too many instances, transient.

We all believe, if only because we must, that love can be found. Some of us - maybe most of us - have discovered it can also be lost.

Some Peoms for my friend,Hui Wen...

Let me not to the marriage of true minds
admit impediments. Love is not love
which alters when it alteration finds,
or bends with the remover to remove:

O no! It is an ever-fixed mark
that looks on tempests and is never shaken;
it is the star to every wandering bark,
whose worth's unknown, although his height be taken.

Love's not time's fool, though rosy lips and cheeks
within his bending sickle's compass come:
love alters not with his brief hours and weeks,
but bears it out even to the edge of doom.

If this be error and upon me proved,
I never writ, nor no man ever loved.

Love is always patient and kind; it is never jealous; love is never boastful or conceited; it is never rude or selfish; it does not take offense, and is not resentful. Love takes no pleasure in other people's sins but delights in the truth; it is always ready to excuse, to trust, to hope, and to endure whatever comes.

Love does not come to an end.

Saying Goodbye

by Anthony West

So soft the brief touch of your lips on my cheek. Was I almost intruding? "Look after yourself " should have been "I love you!" Then the Jumbo flew over my head and I shouted my love above the roar and thundering thrust . . . as if you'd hear. Through the clouds in my eyes I watched you fly away and wished I'd been born with wings.

From me to my dear Hui Wen...

Life is short... life is precious... life is amazing...

I realised that you can't have everything in life...
The more you want it, the lesser you will get.

Unless you really want to put in the extra mile to make it work...

Why do people complain about the quality of life when they could be just contented with whatever they have...

Why do people feel that they dun have enough when others are just trying to get a bowl of rice for survival...

Why do people always look into the mistakes of people when they know that they could jolly well look into the positive side of people..

Expectations change as you grow, demands increases and feelings rule the head most of the time.
But when you look back at all the mistakes you have committed, is it supposed to be a learning lesson and you move on greater, or do you pinch and stay on the mistake and keeps harping on them?

It seems that the former is a better choice.

Nobody is perfect and everybody loses their wisdom thinking and does foolish stuff when they are not thinking properly.

But deep down inside, do you lose yourself or did you lose to the rest of the world?
The world revolves around you and you can't just stay put over there...

Many cherish you...
Yes, do cherish the people around you because when you realise you can't have them in your life, that's when you regret the most.

When you wanna say something important to the person but have no chance to say at all...
When you say/do something wrong and can never revert the mistake...
When you see something going on so wrong but it is too late to stop it...
When you cherish something so much that you are unwilling to give it up...

Life is full of changes...
It is in your hands,
make it or fail it...
It depends on you alone...

No one person can ever experience all that life has to offer. It is only through sharing - experiences, feelings, insights - that we can hope to grow beyond our own meager lifetime. Are you ready to grow today?

Just remember that, you are not alone:)

Winter's Roads

by Ron Carnell

I cannot speak for all who stem 'Long roads less traveled as their way, Nor question choices made by them In days long past or nights long dim by words they spoke and did not say. Each road is long, though short it seems, And credence gives each road a name Of fantasies sun-drenched in beams Or choices turned to darkened dreams, To where each road wends just the same. From North to South, then back again, I followed birds like all the rest Escaping nature's snowy den On roads I've seen and places been, Forsaking roads that traveled West. This journey grows now to its end, As road reflections lined in chrome Give way to roads with greater bend And empty signs that still pretend They point the way to home sweet home. But all roads lead to where we go And where we go is where we've been, So home is just a word we know, That space in time most apropos For where we want to be again. For even home, it seems to me, Is still a choice we all must face From day to day and endlessly, To choose if home is going to be Another road - or just a place.

THE PERFECT FORM

Running better, from head to toe.

By Jane Unger Hahn

From the August 2004 issue of Runner's World

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

Training on Wed:
rest and relax...
Swim perhaps

Waiting for the time trial on Thursday.
Finally can be back a CCAB.

Teacher training usually takes place when the school closes")
and this year, ours was at Holiday Inn Hotel at orchard road.

Spent the whole day discussing from 9 and 5 pm... and i must say I have gotten greater insights to the school and other areas...

Glad I was there:)

A picture with my 07 supervisor who has taught me a lot.. thru her guidance , i started to grow and glow:) tonight's training was great.

DId not join the elite training from MF today because I fear I might injure my knees with the stairs climbing.

Put on my favourite NIKE lunar trainer and head off to Labrador park with the other MF members.

We did 8 x 1.5 km loops round the park. It was pitch dark and sloppy at the start...

I managed to maintain a standard of around 6-7 minutes plus per round...
Finished it within 55 mins:)

I was so tired with only 2 hours of sleep the previous day that I just sat on the ground after shower at MF and slept...till friends woke me for dinner...

It was a job well done with great support. As usual, PS, Alber, Eddie, Alvin, Karen and Chin Yeh were there...

Looking forward to the upcoming race...
But I wished I had better emotional support:(

I pray and wished for strength:)

Sue Ann is getting married!!!

Today was a happy occasion day! met up with sec sch friends...

Thing first thing that caught our eyes was the diamond ring that was on Sue Ann's hand!!! oh my gosh... she is getting married soon!!! so happy for her...

She says she found the guy that she can really be who she is in front of him... haha her fiancee is an Italian... but really nice guy:) i guess time is not the factor... 1 yr 10mths together with her lovely bf has blossomed into a fruitful relationship and we are all really glad for her:)

So happy for her... but sad because she will be leaving to Italy for 6 months soon:( Not going to see her for at least half a year!!!

But the meet up has also lead to a new learning journey for each of us:)
Thanks to Juliana, Mabel, Pam and Sue Ann...

We must all start saving up for Sue Ann's wedding in Italy next year:) ahaha she will have to pay for our accomodation and living expenses there!!! haha... oh my.. its exciting...

Photos will be up soon:)
we took many photos which will leave great memories:)

Sue Ann, thanks for being a great friend back in Crescent Girls:) You have shine... and now, your diamond ring shines much much more hahaah!!!

She was so happy and we can all feel her bliss:) COngrats my dear!!

Looking forward to the last meet up on 12th dec:) the last time we going to meet up before you leave us for 6 months!!!