Monday, April 29, 2013

Knee Strengthening Exercise

Managed to run  at a slower pace yesterday. Wearing a knee brace - it helps quite a  bit and should soon be back to my normal routine.

Sunday, April 28, 2013

Knee Strengthening Exercise

Arghh I got bad knee from too much running I guess. Will slow down a bit today. Doing some knee strengthening exercise like this one below.


Saturday, April 27, 2013

Reflections: Mixing With The Wrong Crowd

Mixing with the wrong crowd can get us in trouble. Sounds familiar but it is something to reflect on.

Monday, April 22, 2013

Weight Loss Program

I lost over 30 pounds in the last 6 months ( started in October so actually less than the 7 months which I originally wrote) and this was more or less how I did it:-

(i) I gradually increased my running distance from 1 mile to two miles. Now I am running around 3    miles sometimes.

(ii) I had a philosophy in mind " to eat to live" not "live to eat".

(iii)  I did 2 minute light workouts (Update: 2nd May 2013 - these workouts are slightly more intensive now - with on the spot faster running to a count of 100 to 200) during the day. Part of this routine was   carrying some light weights while running on the spot.  I also do some press ups too.

(iv) I ran  in the morning as well but usually very light runs - 400 to 800 metres. (Update: 2nd May 2013- this has now been replaced by the 2 minute workouts)

I had actually been doing some fartlek runs but now I kind of mix it up with Roger Bannister's training program. He used to run around 400m x10 with around 2 minutes of light jogging in between. I tried to do 400m x 9 at first but ended up with some pain in my balls! - that was when I knew I had to slow down. So I went  down to 400m x 7 which seems to work okay so far. So today I have increased it to 400m x 7 and a bit more.   I usually do a 4 to 5 minute slow jog before this. The whole routine should  take around half hour or so. Tomorrow I will  be running around 2 miles - one mile of which will be at a faster pace. This would take around 20 minutes. So now I am repeating these two routines.

I always warm up with some light stretching and doing sit ups   before the runs. The thing is to increase slowly and gradually especially when you have not done such exercise for some time.

As I was not that fat,( I don't indulge myself too much I guess)  my target weight loss is only 35 pounds - I am very close to reaching that target now.

Saturday, April 20, 2013

Chris Ooi

 Some dancing here from Chris Ooi at the  Youth10  Solo Final.



At the ntv7 Program  Shooting



Friday, April 19, 2013

Boston Marathon Bombing

One of the two suspects has been killed - there is a massive manhunt going on for the second one. Appears to be two brothers originally from  Chechnya.

They are Tamerlan Tsarnaev, 26 years old  and  Dzhokhar Tsarnaev, 19 years old. Tamerlan has been killed while the younger one Dzhokhar is still on the run. There are reports of some gunfire now.

Second suspect appears to be cornered in a boat  but police are moving in with caution. 

He has been captured and is now in custody. 

Some celebrations going on in Boston as news spread that the second suspect in this week's Boston Marathon bombing had been captured — gratitude that quickly spread across the U.S.

No motive has been established yet but there are some suspicions that it is a Muslim jihad.

Thursday, April 18, 2013

Boston Marathon Bombing

 This seems to be the worst terror attack in US  since 9/11. Three have been killed , more  than 170 injured and some of the injured were in critical condition.


I have been checking for updates about this. There has been some wrong reporting  but now it appears that the FBI is looking for two suspects which have been caught on CCTV.


Sunday, April 14, 2013

Bee Gees

 Here is one of their US  number one hits  in the 70s -  " Staying Alive".


Sunday, April 7, 2013

Reflections : Almost Like Fighting A Devil

Getting rid of bad habits can be almost like fighting a devil. When I gave this advice to one of my  friends, he did not seem too happy about it- these days people don't like to listen to my advice much. However I found this philosophy to be helpful to me as it made me realise the enormity of the task ahead.