Friday, December 29, 2006

Happy 2007 !

Have a Great 2007 Running Year!
With the start of a new year comes the chance to set goals, do something you've never done before and oh yeah...get in shape. Here are a few ways to get started and make the year great!


So what do you want to do this year? Lose weight, get faster, stay injury-free? Maybe all of the above? Whatever your objective, we've got the right plan to get the job done


Regular 10-15Km training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

Whether you want to run your first marathon or your fastest, you've to plan n train!!.

You don't have to be crazy to run an ultramarathon. You just have to be ready.


Although we runners claim to be minimalists, we're good at making running complicated. It has to be the right time of day, the temperature just so, shoes broken in but not broken down, iPod fully charged, not to mention the pressure of making a time goal. It's a wonder we ever get out the door. We say give your running a fresh start by shedding physical and mental clutter.

As the people you live with may have already asked, do you need all of that running stuff? Whether it's race T-shirts, training shoes, or memorabilia, you can probably get rid of a good chunk of your running possessions without any great loss, making it easier to find the stuff you really use and, perhaps, buying a little domestic harmony.


Knowledge and skill make some of us faster--but good running experiences can be had by all.

Wednesday, December 20, 2006

AngKor Wat Half Marathon, Done!

66 M 011 David Cheng Soon Ong M 16+ SIN 57 0:16:47 1:24:36 1:39:41 1:40:02

AngKor Wat Race Results

It was a Most Coolest , Comfortable n Fun Half Marathon i Ran... I started treating this run event with Fun Mindset... as the weather n race atmosphere was Great! After 12km i felt motivated n Strong, i began to run faster n overtook many other runners ... Completed my maiden AKW half in 1hrs 39mins 41 sec!

This Event on December 17th 2006 was held at the Scenic Angkor Wat area, one of the most famous temples ruins 9th - 13th century of the Khmer Empire era .

- The country of landmine which needs the artificial limbs the most -

Runner's Aid started in 1994 in Japan, as fundraising activities for the artificial limbs production in developing countries using a part of their entry fee of marathon. The activities called all the participants of people's marathon all over Japan.

In developing countries, 2 million children are suffered from polio, which already is brought under the control in developed countries. If they can wear the artificial limbs promptly, they will be able to walk.

The 10% of 12 million of Hansen's disease sufferers all over the world needs shoe shaped limbs. In Cambodia, as a result of internal fighting, there are many people who lost their limbs by the anti-personnel landmines. Cambodia has been strewn with more landmines than any other country, and every month hundreds are killed or maimed. Now the 3,500,000 maimed people out of 5 million from all over their world live in Asia, and need to exchange their prosthetic limbs every 3 to 4 year. However they have to produce by their own since Japanese products are too expensive... The director of Rehabilitation Center of Hyogo, Dr. Sawamura's idea of "Asia prosthetic limbs Center"is a plan to develop factories, machinery, and human recourse.

Today, runners's aid are now beginning to be common among the runner's events in west part of Japan. "Highway Run" took place in Kobe in 1992, and GISHI Run (which inspired by "GISHI" =artificial limbs in Japanese) are of the examples.

"Is there any way to fundraise in more direct and effective way to fundraise? Is it possible to hold marathon event within Cambodia? The 7 people's discourse (4 from Sankei Shimbun Newspaper, 3 from Cambodia) in Macau was hold from this very question.

In April 23 to 27 in 1996, 3 personnel visited Cambodia to research the situation. At that time, they were attended with soldiers with automatic rifles in their hands. Would it be guaranteed to hold safe event at all? Finally there was a pledge from the authorities concerned as "practice as a national event" which made the very first Angkor Wat International Half Marathon. This continues until today, despite of various disturbance such as an outbreak of coup d'etat.

Wednesday, December 13, 2006

No Bullshit!

Running is a very honest sport.
We get out what we put in. If we have not done the training for a marathon, we can't fake it. But if we put in the effort, we will reap the rewards and satisfaction. So, looks like my training was not sufficient to achieve my goal.


extracted fm
How to breathe in running? Deep…Smooth…and Quiet! I am just kidding. In spite of the fact that breathing is a "natural" and "automatically maintained" process in living organisms, it would be a mistake to think that we know "how" to breathe. It is a question for many athletes, elite and recreational runners and just for normal people. It is really important, I would say, vitally important for our existence. Breathing is a question of life and death. Just a 2-3 minute break in our breathing function could cost us our life. And most of us are well aware of that.

Breathing is a way to maintain life, the delivery of oxygen to our working tissues is a process of supplying them with energy. So our breathing is energy for our life. Therefore, the question of how to breathe is the question of how to better maintain our life, and if we extend it further - how to maintain our movement. Historically, the question of "how to breathe" was always an important point of interest and development in human society. It is enough to just mention yoga or marshal arts breathing techniques in order to understand the depth of this problem. The simple fact of mere existence and development of breathing technique throughout the entire human history is evidence enough of the importance of the way of breathing for our life.

But at the same time, to this day, we are still seeking the answer to how to breathe better and it's particularly the case with running. There are lots of different opinions and points of view, without prevalence of either one, on how to breathe in running. Recommendations range from exhaling and inhaling in rhythm of each step, or each two steps, or short inhale and long exhale, and so on. We have "breathe only through the mouth or nose (nostrils)", "use diaphragm or ribs", “breathe shallow or deep”, "inhale naturally and exhale forcefully" commands or vice versa. This list could go on, but the idea here is that everyone seems to be just as lost with all of these recommendations as everyone was before and still can't get to the point and get clear instructions.

Indeed, what is the right answer and does it exist? In order to understand these things we have to draw the line of "breathing logic" related not only to physiological functions of delivering oxygen, but also as a part the psycho-emotional and mental state of the body. Our breathing is a part of our interaction with the environment where the main stimulator of oxygen consumption is gravity or, to be exact, the rate of using it. When we run faster, meaning, we fall more, the use of oxygen increases.

Another important factor of increasing oxygen consumption is our mind. When our psycho-emotional condition is going crazy, when we get scared, for example, our breathing is going harder. It could go this way even without increasing the speed of running, just from expectation of it, or just from uncertainty. So the first question of how to breathe right should be applied to the problem of how to reduce the dependence of our breathing from the mental and psycho-emotional condition of the body. That is the reason for the use of different kind of breathing - deep, through the nose, by diaphragm, with a certain rhythm, breathing to reduce our mental and psycho-emotional stress by focusing on breathing technique.

Another component of optimization of breathing is related to reduction of unnecessary hard work of breathing organs - lungs and diaphragm, which themselves become the major consumers of oxygen while length and intensity of movement are increasing. At a certain point they start consuming more oxygen, than the working muscles of the body, like, for example, legs in running. In this case, a shallow and fast breathing technique makes a lot of sense. This kind of technique could be observed in fast running animals (dogs, for example) and elite runners.

In conclusion, I would like to say that most of breathing techniques have their own specific meaning and goal, which should be recognized, learned and used for the purpose. In general, I am talking about development of special breathing skills, which is the main answer to the question at the beginning of this article.

Dr. Romanov

Monday, December 04, 2006

SC Singapore Marathon 2006 !!!

S'pore Marathon 3 Dec 06 pic 0073(2)SGCL0087SGCA0631SGCH0241SGFL1705SGFE2392SGFL1707SGFI2432SGFB1546
Event Full Marathon
Date Sunday 3 December, 2006
Division / Race Number M4044 / 1941
Gun Time / Chip Time 3h:52m:56s / 3h:52m:25s

In Singapore Men, i am placed 134 of 5141 finishers.. About 2.6% of finishers ahead!

In the Entire Field, 340th place with 6874 finishers behind. About 5% of finishers ahead.

Placing amongst the Men.. 301st place with 6024 finishers behind. About 5% of finishers ahead.

In my Age Grp .. 40 to 45 yrs old... 55th place with 635 finishers behind. About 8% of finishers ahead.

Average Pace is 5min 30 sec

More here ... My Runpix Result


Friday, December 01, 2006


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