Interested?

If you're interested, let me know. Soon please! Deadline's very very soon. Khon Kean's pretty hardcore lah, but the 30km one's only in KL, and I should be staying at my place in Port Dickson. So it's very do-able.

the day we dressed the same and jason got married.

the humid morning of dec 20th did little to prevent the amounts of sweat that soaked through our clothes.

was it all worth it? heck a brother from a different mother got married.

congrats to the new couple,

some shots.

contributions!

Jason's Wedding Montage

The free photos...

These are the photos from Marathon-photos.com
Too bad our 3 heros came in too late! Just 15mins earlier and you'll have photos.

Marvel Barker comix: Origins! (It came from the marsh..!)

Qn: Where was this??

50 Mostly Gerorrorangeousnessless...

Shiok la!










to tune of KLIM commercial "Ibu.... Ibu... Ibu..."















"i'm to georgoeiiisuseslicyuoseicj"













the monies man!

Operation: "Clean Sweep"

Jing yuan cleaning the windows with damn scary strong KimDek's Yeochem Corp Cleaning Products. Without any gloves for a moment.














makey it squeaky cupboardy cleany likey like that..














OldMAN with deckerMAN drilling on fragile-tile, but had to leave before hitting home.












Tap that now works thanks to
many hands,
much frustration,
little tools &
less aeration
help of one American-Born-Brangra













back up..

Memories from the Day...

This is the collection of photos of the day. If there's any photos that you want, let me know and i'll email it to you!








This video happened in the middle of the race, when we decided to sit down in the middle of the east coast pathway.. Cos we had LOADS of time to spare... heh heh.. I later found out that the rear vehicles were less than 10mins behind them!


This one is at the 8:30 mark, at the finish line.. When they were limbing their way into the end point. With the commentator super suaning them no less! "And in lane 1, representing ACS (barker road..... Mark! In lane 2 also representing barker road... Chris!"
So sia sui u know!


Look at the painful look on JinYuan's face man... Ouch.


Last conversations on the field. About the asshole Youwen, the aeroplane flyer Leon and jason's nipples!

2nd Dec 2007

The ones who ran the marathon are standing because they can't bend their knees :)
Photos will be reaching your inboxes soon.

Posted by seow.

"Ricky Gervais Appeal" and "Laurie, French, Fry and Atkinson Safe Sex"

Authenticity of full equine motion....

coming home!

Hey guys,

i'll be back on the 20th on the A380! hah! i shall document my journey!

see everyone back home!

Dr Tran

Biggest zit...ever

Cool, it's bad for you... Now i feel like smoking more!

PARIS (AFP) - Smoking a shisha gives off as much carbon monoxide as 15 to 52 cigarettes and as much tar as 27 to 102 cigarettes, said a French national laboratory report cited by the French anti-tobacco agency (OFT).
The report confirms that "shisha is a major source of air pollution in closed and covered areas," OFT said in a statement. If comparing the data to regular cigarette smoke, one shisha corresponds to an average of around 70 drags on a cigarette, OFT President Bertrand Dautzenberg said.
The tests were conducted by Laboratoire National d'Essais (LNE) on three types of shisha: shisha with self-lighting carbon used in small amounts, self-lighting carbon used in large amounts, and natural carbon shisha used in small volumes.
The laboratory used the three parameters that are measured when analysing smoke on a packet of cigarettes: the amount of tar, nicotine, and carbon monoxide.
For 70 liters (16 gallons) of smoke produced by the shisha, the small amount self lighting carbon tar results were measured at 319 milligrams, 32 times the legal European limit for a cigarette, while the large amount self-lighting carbon measured at 266 milligrams, 27 times the cigarette limit, and the natural carbon measured at 1,023 milligrams, a whopping 102 times more than a cigarette.
Carbon monoxide measurements fared badly as well, as tests indicated that the carbon measurements from the three types of shisha came to 17 times the normal cigarette limit, 15 times, and 52 times the limit.
The self-lighting carbon in both large and small amounts for nicotine measured about one cigarette per shisha, while the natural carbon was the nicotine equivalent of smoking six cigarettes.
France's hookah-pipe bars pleaded to be spared from a ban on smoking in cafes and restaurants which comes into force on January 1, hoping for an arrangement like the one reached in Quebec, where hookah-pipe bars were spared from a smoking ban adopted last year for cultural reasons.
Tea shops offering the Oriental-style water pipes, used for smoking herbal fruits and tobacco, have become popular in France since 2000 as the trend caught on in the country's North African community and beyond.
Some 200 bars, half of them in Paris, now serve an estimated one million customers each year, according to the Union of Hookah-Pipe Professionals (UPN).

Oldies...

C'était un Rendez-vous

8 mins of free adrenaline.

Basic Instructions

http://www.basicinstructions.net

Manah Manah

Help the gays!

A sure-win method for your letter to be published by ST

The Straits Times "Letters to the Editor" template. Use the template below to compose your letter. The publication of your letter is guaranteed! All you need to do is to fill in the blanks. What could be simpler.

----------------------------

Dear Editor of the Straits Times,

I fully agree with the govt's stand on ______________.

The Singapore govt has led Singapore to become one of the most successful nations in the world. This would not have been possible without the leadership provided by the govt since independence.

Mr. __________, in a letter to your forum dated ________, said that we should allow more freedom and more political space in the area of_____________________. He also suggested that__________.

I do not agree with him at all. Singapore's political situation is unique and to take a more liberal stand regarding____________ would be playing right into the hands of Singapore's enemies.

We are very fortunate to have the PAP govt to lead the country through_____________. Without the PAP, Singapore would still be a fishing village.

To Quote the Hon BG___________, Minister of ____________, Who stated...."_________________________". I agree with the Hon BG___________ 100%.

We are lucky that we have people like him who are loyal and committed to Singapore.

Had he decided to go into the private sector, he would be earning a lot more.

However, he was willing to make considerable sacrifices in order to be given the opportunity to lead Singapore.

Let us not be mislead by people like __________ who claim that Singaporeans have no political freedom. The fact that free and fair elections are held every few years shows that the country is democratic.

Ideas such as those proposed by ______________ should be nipped at the bud. To allow such ideas to take hold would cause the country to fall apart.

Singapore is my home and I have 100% faith in the govt to lead us through________________.

Let us all rally behind the govt. They have the interests of all Singaporeans at heart.

TAN TU LAN.

Taken from Sgforums.com

Source: Sammyboy.com

Damn good rendition of The Final Countdown!!!!!!!!!!!!!!!!! MUST WATCH!!!!!!!!!!!!!!

World's Shortest Stories

"We'll be brief: Hemingway once wrote a story in just six words ("For sale: baby shoes, never worn.") and is said to have called it his best work. So we asked sci-fi, fantasy, and horror writers from the realms of books, TV, movies, and games to take a shot themselves."

Failed SAT. Lost scholarship. Invented rocket.
- William Shatner

Gown removed carelessly. Head, less so.
- Joss Whedon

Automobile warranty expires. So does engine.
- Stan Lee

With bloody hands, I say good-bye.

- Frank Miller

Epitaph: Foolish humans, never escaped Earth.

- Vernor Vinge

Lie detector eyeglasses perfected: Civilization collapses.

- Richard Powers

The baby’s blood type? Human, mostly.
- Orson Scott Card

Bush told the truth. Hell froze.

- William Gibson

whorl. Help! I'm caught in a time
- Darren Aronofsky and Ari Handel

Three to Iraq. One came back.

- Graeme Gibson

Dorothy: "Fuck it, I'll stay here."

- Steven Meretzky

And my personal favourite

Leia: "Baby's yours." Luke: "Bad news…"

- Steven Meretzky

link

you gotta see this

First they came...

First they came for the Communists, and I didn’t speak up,
because I wasn’t a Communist.

Then they came for the Jews, and I didn’t speak up,
because I wasn’t a Jew.

Then they came for the Catholics, and I didn’t speak up,
because I was a Protestant.

Then they came for me, and by that time there was no one left
to speak up for me.

-Pastor Martin Niemöller

link

"They come at night"

"In the huge monastery complex under the Shwedagon pagoda, only the red and saffron coloured robes of the holy men are left to blow in the wind. There are no traces of the several thousand monks and novices that once leant this place its unique and peaceful air."

link

Neil Boorman: Bonfire of the Brands: How I Learned to Live Without Labels

Neil Boorman torched his designer wardrobe and possessions and tried to live a brand-free life for a year - so how did he do?

Initial story

outcome

How about this one?

Slightly more subtle than the previous ones i guess! =)

Average Asian

The armchair activist

“Maybe the target nowadays is not to discover what we are, but to refuse what we are. We have to imagine and to build up what we could be to get rid of [a] political ‘double bind,’ which is the simultaneous individualization and totalization of modern power structures. The conclusion would be that the political, ethical, social, philosophical problem of our days is not to try to liberate the individual from the state, and from the state’s institutions, but to liberate us both from the state and from the type of individualization which is linked to the state. We have to promote new forms of subjectivity through refusal of this kind of individuality which has been imposed on us for several centuries.”

- Michel Foucault, 1982, The Subject and Power, p. 785

Another random video...

Paxilback anyone?


Go here for the lyrics...

Underground news from Burma

It seems the only way to get 'real' news nowadays is to go straight to the source. Here's some of news & photos taken by the people on the ground.

http://english.dvb.no/index.php

Ctrl+Alt+Del

haha.. funny comic..


it's been a while since i've heard anything about BF.. so here ya go fella's...

it also disses gears of war...


oh, and warhammer too.. =)

Beer on the beach & Snacks on the sand..

In case you're free on that day, and you wanna get some laughs, head down to sentosa and watch us play! In the team - Leon, Chris Han Jin Yuan, Vegetables, Mark Tay Yew Liang, me, LC, Penny & Stef (David's gf). We're gonna get creamed, but.......... We plan to win in other ways, like we got a damn good 'the-shitz' team name! Walla Walla Bing Bam Boom!! And you know us.. There'll be beer on the beach, and snacks on the sand.. seeya there!

Date & Venue: 6th October 2007 Siloso Beach(Between Cafe Del Mar and Sapphire Hall)
Time: 10am (Start of first game) - 6pm (Final)

Attempt dua

Ni na bei! You checks out my damn hell coolz T-certs...




On another note, here's an alternative...

Chasers War on Everything: APEC

First Draft: Marathon Tshirts

Here's e first concept that i came up with... Comments?
Not very ncie i admit...

Scandal!

A tale involving a pengiun & a girl!

Quote: "KD is called squatter yeo cos he spent alot of time in P's room during the exams."

Way to go K!

Your daily Funnies..

Piracy

Journalism @ it's best!

Check this out... From one of the 2 National Malaysian newspapers.

WOI! You think it's easy being a taxi driver, ah?
2007 New Straits Times Press (Malaysia) Berhad.

You think anyone grows up with an ambition to drive a taxi? Oh yeah, sure, got parents out there say to their kid: "Son, I want you to be a taxi driver when you grow up. It is a noble profession. Promise me you won't disappoint your mother and me by becoming an accountant."
TD
So how about some sympathy for us taxi drivers? See how we have to work. Would you want to drive the cars we drive? For us, the Proton Saga is our means of livelihood. For you, it's a punchline. Oh, so you want to complain the windows can't open and the air-con doesn't work. What about me? I have to sit in this thing all day!
Go ahead. Call LPKP. There's the number. Call! Make report. See if I care. Their air-con also not working, and if their windows could open they'd all jump out.
We are completely unappreciated for the service we provide. Of course, you don't want to drive your own car in this mess. See how much you paid for it. You want some pride and satisfaction from owning and driving your car, right? Well, you're not going to get it in KL at 1pm on a Saturday. Look at your paintjob. Look at mine. Which one of us would hurt more if we had a scrape? I'll give you a hint: Not me.
Why should I care? It's not even my car. It belongs to the company. I rent it from them for RM40 a day. I have to make 10 trips just to cover the rent. They might let me have it after seven years, but by then I'll have to pay a scrap dealer to tow it away.
I've been trying to get a permit for myself, but you know how it is. The LPKP boss said if they gave out permits to individual drivers, we'd just do as we please and work when we like. Maybe some days we wouldn't drive at all. Well, maybe we wouldn't. Maybe I'd just like to sit quietly at home and watch my children starve to death.
But I tell you, if this were my own taxi it wouldn't smell of urine and vomit.
Maybe if you didn't have a car you'd appreciate us more. It's either us or the bus, then. Heh, heh. Some choice, huh? Sure, now got LRT and Putra and KTM Komuter, but to get to their stations you still need us or the bus. If you don't mind waiting, wait for the bus. They're better now than before, or so I'm told. They're still pau to me.
Or you could try to flag me down. If I'm in the mood, I might pull over for you. Just don't give me any lip about the fare. See that number on this meter? It says "002.00". That means two ringgit. TWO! I dare you, go into that 7-Eleven over there and see what you can get for RM2. Don't bother, I'll tell you. A packet of kacang. Peanuts, that's what RM2 is! And not even a drink to wash them down with.
A taxi ride costs more in Bangalore, Beijing and Budapest than here. If I could make what London cabbies charge, I'd retire to Country Heights and spend the rest of my life writing letters to the editor protesting the killing of monkeys and pigs. Ah, a 50-ringgit flagfall! That would be the good life.
But nooooo, all we're asking for is a four-ringgit flagfall, bringing us to 30 per cent cheaper than Hong Kong, so I can have a drink of water with my kacang, and all hell's breaking loose on our heads. A 100 per cent rise, they protest! Daylight robbery! Look here, 100 per cent of nothing is...? Correct! How about a little perspective on this issue?
Oh, but we don't deserve it, you say. We're a bunch of crooks. We don't use meters. We haggle. We're rude and smelly. (Like you wouldn't be if you did what we do.) We rip off tourists. (Look, if you-all didn't tell them, would they know? I triple my fare also these Arabs think it's cheap. Come on, show some solidarity. We fellow Malaysians should help each other. It's good for national unity. Close one eye, lah.)
Besides, you won't let us charge more legitimately, so what does anyone expect? Don't want to upset the voters, izzit? Excuse me, we're voters, too. Why isn't anyone fishing for my vote? Don't need it, izzit? So don't mind me if I don't bother with your legislation.
Oh you poortings, you can't afford it, izzit? Yes, I understand what it's like to have no money. I understand you have no alternatives between us and the bus. I understand life sucks. This is a world of suffering. Why do you suppose I have so much religious iconography stuck to my dashboard, members of certain communities won't even get into my cab?
Oh, I know suffering. And I'll make sure when you get into my cab, so will you. But it'll be up to me whether you get in or not, savvy? Leaving you standing by the roadside in the rain is my prerogative. Determining my own destiny by screwing up yours is the last shred of human dignity I have.
I have to exercise discretion, you understand. We both know there are some seriously psychotic people out there waiting for taxis. One time, I decided to ignore this frantically waving foreigner (he must have been a foreigner because he was, like, eight feet tall and wearing a hat) and boy did he get mad. He came running out into the road and tried to kick my car! I had to swerve to avoid him. Nearly caused an accident.
Oh. That was you, wazzit? Wow. What a small world. Heh, heh. Sorry, ah, uncle. What to do, life is so hard.

Best things abt this article:
1. It's not even in the 'opinion' section. It's in >>Prime News
2. It's quite a respectable newspaper. Think Straits Times in Singapore.
3. The editors actually allowed it to be published!

Protest in Singapore! Cool......

SINGAPORE, Sept 6 - Singaporeans have started a rare protest against the government's pension reform plans with an online petition and a planned public protest action.
An online petition against the pensions reform had drawn nearly 600 online signatures as of Thursday, while on Saturday, activists will test Singapore's ban on demonstrations by staging a symbolic "black T-shirt" protest at a popular downtown mall.
Any public protest is rare in Singapore, where all outdoor demonstrations are banned and any public gathering of more than four people requires a permit.
The protest takes aim at plans to make it mandatory for all Singaporeans under the age of 50 to buy annuities and which would impose restrictions on how pension savings are invested.
"People are quite unhappy, partly about way the announcements about the pension reforms were made," political commentator Leong Sze Hian told Reuters.
Singapore Prime Minister Lee Hsien Loong announced the pension reform in his National Day speech last month, saying there was no choice as "people are living longer".
To cope with a rapidly ageing population, the government is upping the retirement age from 62 years to 65 years by 2015, and up to 67 beyond that.
In recent weeks, government ministers have talked about several planned changes to the Central Provident Fund , a mandatory retirement savings scheme for all Singaporeans that pays a lump sum upon retirement and can be used to pay for flats.
"There is concern, but the public ought to wait for more specific details on the changes, to be out later this month," Member of Parliament Halimah Yaacob told Reuters.
Singaporeans have turned increasingly to cyberspace as an outlet for their dissatisfaction.
The latest petition -- on Petitiononline.com -- has drawn 580 signatures over two weeks. In the past two years, petitions against a pay-and-perks scandal at a national charity and against the introduction of casino gambling drew thousands of signatures.
Saturday's protest -- announced on political blogs and online forums -- is set to test Singapore's limits on freedom of assembly, as organisers merely suggest participants turn up at 4 p.m. at the Centrepoint mall, dressed "partly" in black.
Law student and online activist Choo Zheng Xi told Reuters he does not expect a strong turn-out, as other small-scale protest actions in the past months have drawn a massive police presence as well as plainsclothes policemen filming protesters.

Sign the petition here!
http://www.petitiononline.com/mod_perl/signed.cgi?annuity

It's the camera, not me...

Can somebody tell me why this photo can have so much constrast, when mine's like so blood bland?
Is it the lighting? Camera? Settings wrong, like exposure etcetc?

Decepticon Spotted!!!

http://view.break.com/295948 - Watch more free videos

The Decepticon, Blackout, spotted at an airshow.

One more way to change a light bulb

Ding, can your factory mass produce this? Sure makes for a great wedding present.

For the electrically incline, technical details here.
http://bea.st/sight/levitation/
http://bea.st/sight/lightbulb/

Marathon Training #2

There are a number of marathon training programs that you could follow in order to run a marathon. Which one you choose to use will be entirely up to you, however there are a number of points to consider when looking at a marathon training program.

Perhaps the first point to look at is to choose a marathon training program that reduces the risk of you developing an injury. The reason for this is that when you first start training for you marathon is that initially you will be all excited and will just want to get lots of miles into your legs. There is nothing wrong with wanting to just go out and start training like that, however if you do too many miles in your first 1-2 weeks then you are likely to develop an injury.

The reason for this is that when you push your body physically then you develop tiny tears in your muscle fibers. This is normal. When the tears in your muscle then heal, they add bulk to the muscle and this is how muscle tissue develops. However, when you push your training too hard, then the muscles can tear too much and this is when you become injured.

That is why you should follow a marathon training program that slowly increases your weekly mileage by no more than 10% each week. If you do develop an injury then not only will you disrupt your marathon preparation but you will also be more likely to develop the same injury in the future as your training distance increases and you place more strain on your body.

Once you find a marathon training program that works for you, then the next thing to do is have the dedication to follow it through. If you are like most people you will not want to train when the weather conditions are poor. For example, if it is raining outside and blowing a gale then you will need that commitment to go out and train.

The reason for training in all weather conditions is that you will not know what the conditions will be like on your race day. If the weather during your marathon race is rain and gale-force winds and you have trained during these conditions then you will know what it is like to compete in these conditions. You will know that your shoes will feel heavy as they become saturated. You will know that it feels difficult to run into the wind and that it effects your performance. And you will know that you can get wind chill in these conditions.

You do not want any surprises during your marathon race and that is why it is important to follow through on your marathon training program despite poor weather conditions.
When following a marathon training program you should also make sure that it includes days that allow your body to rest. For example, if you just went out and did long training sessions, then your body will start to feel fatigued during the week. This will not allow you to train at your optimum because you will be feeling lethargic. That is why it is important to follow a marathon training program that also has a semi-long run during the week and a few shorter training sessions.

Your marathon training program should also include two rest days that allow your body to recover. You could also experiment with having a cross-training day in your weekly sessions. Cross-training includes activities such as swimming and cycling. The great thing about cross-training is that it is similar to having a rest day. The reason for this is that even though you are getting the fitness into your system by increasing your heart rate, you are using different muscle groups from when you are training. Cross-training therefore decreases the risk of you developing over-use injuries.

Farewell email from an accountant @ Ernst&Young

Subject: Im outta here ..... ;.)

My leaving letter:
Dear Co-Workers,

As many of you probably know, tommorw is my last day. But before I leave, I wanted to take this opportunity to let you know what a great and distinct pleasure it has been to type "Tommorow is my last day."

For nearly as long as I've worked here, I've hoped that I might one day leave this company. And now that this dream has become a reality, please know that I could not have reached this goal without your unending lack of support. Words cannot express my gratitude for the words of gratitude you did not express.

I would especially like to thank all of my managers: in an age where miscommunication is all too common, you consistently impressed and inspired me with the sheer magnitude of your misinformation. It takes a strong man to admit his mistake - it takes a stronger man to attribute his mistake to me.

Over the year and a half, you have taught me more than I could ever ask for and, in most cases, ever did ask for. I have been fortunate enough to work with some absolutely interchangeable supervisors on a wide variety of seemingly identical projects - an invaluable lesson in overcoming daily tedium in overcoming daily tedium in overcoming daily tedium. Your demands were high and your patience short, but I take great solace knowing that my work was, as stated on my annual review, "mostly satisfactory." That is the type of praise that sends a man home happy after even a 10 hour day, smiling his way through half a bottle of mostly satisfactory scotch.

And to most of my peers: even though we barely acknowledged each other within these office walls, I hope that in the future, should we pass on the street, you will regard me the same way as I regard you: sans eye contact.

But to those few souls with whom I've actually interacted, here are my personalized notes of farewell:
To Caulfield: I will always remember sharing lunch with you, despite having clearly labeled it with my name.
To Mairead: I will miss detecting your flatulence as much as you will clearly miss walking past my cubicle to deliver it.
To Linda: Best wishes on your ongoing campaign to popularize these "email forwards." I sincerely hope you receive that weekend full of good luck, that hug from an old friend, and that baby for your dusty womb.
And finally, to Kat: you were right - I tested positive. We'll talk later.

So, in parting, if I could pass on any word of advice to the individual who will soon be filling my position, it would be to cherish this experience like a sponge and soak it up like a good woman, because a job opportunity like this comes along only once in a lifetime.
Meaning: if I had to work here again in this lifetime, I would sooner kill myself.

Very truly yours,
Cian Kelliher

What Champions are made of...

SINGAPORE: An armed SAF National Serviceman was caught in Orchard Road at 8pm on Monday, 19 hours after he had gone missing from camp.
Police said the 20-year-old went missing at 11.59pm on Sunday from the Mandai Hill Camp, with a rifle and some ammunition issued by the army.
200 officers mounted a manhunt and police found him near Orchard Cineleisure. They also recovered the missing rifle and ammunition and will investigate the case under the Arm Offences Act. The Ministry of Defence has identified the NSman as Corporal Dave Teo Ming.
Mindef said he had been given the rifle and ammunition for guard duty.
He is an infantry rifleman from the First Battalion at the Singapore Infantry Regiment.
Corporal Teo was enlisted in the army in September 2005 and will finish his national service with the army next month.

Can't you just wait for a *little* while dude???

My Hump

Coming of age for the pingu!

Happy Birthday Mr Yeo! Though you are 7 hours away, and we can't exactly get you wasted and then get scolded by your dad, we hope you're having a blast at your quarter century celebrations. Aight!

Death Darth - It all makes sense now

Marathon Training #1

The first step to running a marathon is to follow a marathon training schedule that works.

Whether you are a first time marathoner or an advanced marathoner, you will need to build up your mileage in order to finish your marathon. The way to do this is to follow a marathon training schedule that not only increases the amount of mileage so that you get the miles into your legs, but also minimizes the risk of developing frustrating injuries.

The way to do this is to follow a weekly routine that increases your total mileage over a period of 3-6 months. There is no point getting all excited during your first week of deciding to run a marathon and going out and training 35 miles that week. The reason for this is that your body simply isn’t used to running those distances and you’ll probably develop an injury in the process.

A better way is to start out slow and then build up to around 35-45 miles per week approximately 3-4 weeks before your marathon race. Ideally, you should increase your total mileage by around 10% per week.

The way to choose your marathon training schedule is to include one long run in your training sessions. This longer run is where you will get the majority of your endurance from. Sure, you need to also train during the week but most of your fitness and stamina will come from your long training session.

The reason for this is because your body’s physiology will change. This is just the same as going to a gym. If you stick with your gym program for a couple of months you will notice that your body actually changes. Perhaps you biceps get larger. Perhaps you notice that your pecs also increases… along with your quads and hamstrings. This is because you are exerting a force over a period of time and your body compensates by increasing it’s size.

The same thing happens when following a marathon training schedule, in particular your long training sessions. You are exerting your body over an extended period of time and the physiology of your body will change to compensate.

Ideally, your long training sessions should be done at a level that is around 70% of your maximum heart rate. If you train at a pace below this rule of thumb then you will not get the most out of your sessions. However, if you train at a pace above this rule of thumb then you are most likely to feel flat and lethargic during the week as your body recovers from the exertion.
The best marathon training schedule will have the long training session on the weekend, a semi-long run mid week with shorter sessions either side and a cross-training day, as follows:

Monday – Rest day
Tuesday – Short training session
Wednesday – Semi-long training session
Thursday – Short training session
Friday – Rest day
Saturday – Cross-training (swimming, cycling)
Sunday – Long training session

If this is your first time running a marathon then this is the ideal marathon training schedule to follow in the buildup to your race. Again, avoid the temptation to do too many miles in your first couple of weeks. The idea is to build up your training slowly by increasing your weekly mileage by approximately 10% each week in order to maximize your fitness levels and decrease the risk of injury.

At the AHM...

In case you haven't heard...

Captain dies in race; second such fatality this year
JUST last month, Captain Ho Si Qiu finished a creditable 23rd out of 1,369 runners at the 10-kilometre Saucony-100Plus Passion Run here.
Yesterday morning, the 25-year-old platoon commander from the Officer Cadet School took on a bigger challenge — the 21-km Singapore Bay Run, also known as the Safra Sheares Bridge Run & Army Half Marathon 2007.
But as he crossed the finishing line at 7am, about one and a half hours after the race started, CPT Ho collapsed and stopped breathing.
Medics attended to him within 30 seconds. At the medical post, an intubation was performed and cardiopulmonary resuscitation, or CPR, was carried out immediately, but no heart rhythm was detected.
But CPT Ho failed to respond and was sent to the Singapore General Hospital hospital. He was pronounced dead at 8.07am. Police have classified the case as unnatural death and are investigating.
CPT Ho's death is the second sudden death from running this year — the first athlete who died was 17-year-old Thaddeus Cheong in June, just after crossing the finishing line at a national triathlon selection trial for this year's SEA Games.
Organisers of yesterday's run, which is into its 16th year, said measures were in place to ensure the safety of the record 70,000 participants, an increase of 5,000 from last year. There were 13 medic points set up and over 100 medical personnel deployed.
Said a spokesman for Safra: "During registration, we advised participants to hydrate during race day, give their bodies adequate recovery time during training, give the bodies a complete rest before the actual race and take fluids at each of our water points.
"They were also advised not to take part if they feel unwell."
Dr Vivian Balakrishnan, the Community Development, Youth and Sports Minister, who participated in the run, along with Defence Minister Teo Chee Hean said last night he was saddened by CPT Ho's death.
But he felt that the organisers had taken all possible safety measures.
Said Dr Balakrishnan: "As I was running, I noticed there were many ambulances, medical teams and medical equipment. This was one event in which the SAF, I believe, took every effort to make sure the medical cover was present, was available and was able to move into action immediately.
"At the finish line, he (Captain Ho) was treated by a full medical team, including a doctor. So at this time, it appears that what measures could be taken, were taken."
This latest casualty comes at a time when the National Sports Safety Committee is due to release its report to the Singapore Sports Council (SSC).
The 12 member committee is fine-tuning the report to ensure all areas of safety are covered and best measures are implemented.
The MCYS is also studying a preliminary report that has been submitted by the National Sports Safety Committee and is discussing the findings with relevant sports associations.
The SSC has stepped up safety training for their staff, as more Singaporeans participate in sorting events.
SSC chief executive officer Oon Jin Teik said: " Safety is a mindset and practice that everyone must be aware of. Every participant, every organisation should understand that every accident is preventable.
"It is very unfortunate the fatalities are happening. But, we shouldn't be frightened by the situation."
The upcoming proposals, he added, will improve the safety aspects further.
Meanwhile, Dr Jason Chia, the medical director for next weekend's Aviva Singapore Ironman 70.3 Triathlon is not leaving anything to chance.
There will be adequate medical equipment and safety staff on stand-by.
But Dr Chia stressed the need for participants to go through screening before strenuous activities like triathlons and biathlons.
"Athletes must take safety and their medical condition seriously. While adequate training is important, they must get themselves checked out with a pre-race screening," he said. "Some symptoms may not be recognised easily and that's the importance of the screening. They must take the risk involved seriously."

Safety officer: Anybody not feeling well???

Chasers War on Everything

Les Barker Poems: Forward to 2:22

AHM Details

In case you're running AHM with Josh and I, here are the details..

The 16th Singapore Bay Run - SAFRA Sheares Bridge Run and Army Half Marathon 2007 will be held on Sunday, 26 August 2007, from 5.30am to 11am.

Public and participants can come for the event via the following ways:
By Taxi - Alight along South Bridge Road, Raffles Blvd, or at Raffles City taxi stand, or in front of One Raffles Link and walk to Esplanade Drive.

By Car - Park at the nearby Marina Square, Raffles City, or Suntec City carparks. Public are advised not to park at the Esplanade Carpark as the roads leading to it will be closed to traffic. For alternative routes to get to event venue or access to Marina Bay area, please visit the event website: www.safra.sg/sbr.

MRT - Alight at Raffles Place or City Hall MRT Stations and walk to Esplanade Drive.

Public Buses - The Bus Services available are No. 10, 14, 16, 30, 36, 56, 57, 100, 111, 131, 133 and 196. Please note that the bus services may divert from their normal route during event day due to the road closure. Public are advised to visit the SBS Transit website http://www.sbstransit.com.sg/ for updates.

Flag-off Time
21km Army Half Marathon 5.30am
12km SAFRA Sheares Bridge Run 7.00am
12km Corporate Team Challenge (Team of 3) 7.00am
12km SAFRA Sheares Bridge Run 7.15am
6km SAFRA Sheares Bridge Run 8.00am

Speaking bout' Shyte.....

wannabe photographer who know's he's in for shyte

oh ya, and i signed up for the stan chart too.

yes i'm laughing hard on the inside, though my face may be grim.

but it's a different kind of laughter.

it's a kind of sad ...snicker.

hmm...

actually it's not even a laugh at all...

oh by grimlock's scales...what have i done....

the wannabe photographer

yeah let's keep things going since we seem to be having one of those contemplative moments, minus the wah rauz checkers game and tranformorons videos.

Well here i am sitting in my room at sex thirty on a friday morn. As most of you would know this is pretty normal for me cos well..it is. no reason for that, i used t say it was cos of the "flexible" time of the job as a photographer, but it's not that. i guess it's just nicer when it's quieter for a while.

Work has been well, crummy honestly. Since i graduated with the amazingly good results i received from OOOOOklahoma, i've been trying to somehow carve a career out of something that well was just second nature i guess. For the record, photogaphy is NOT my passion. I do of course enjoy the job to some degree, but it's not a lightning bolts, fields of corn with the wind blowing as we run gingerly through the plantation kinda thing for me. It's still work and the images you get to take to get paid as a noob cameraman (as most pple refer to me as) tend to be pretty boring and tasteless.

It's taken it's toll on my days. I've been finding it more difficult to get up to get work done. If there was work in the first place. A couple of jobs here and there make my work life seem somewhat lucrative, and though i tell most pple i'm doing good and all is well, it isn't. I'm honestly looking into possibly giving up my freelance lifestyle for something a bit more 9-5. It's a sad thing for me though i know that i am blessed to have had the fortune of living the way i have for this year or so. I guess maybe it's time to realise i can't just keep in my comfort zone. Once i've tied down a couple of loose ends i'll probably start looking for my new job.

On the flip side, our dear cockenaden has finally decided to actually get a demo tape up with me. Though i think most of you guys already know, jason and i would hopefully be able to get some original stuff recorded before the end of october. It's gonna be tough and it's been pretty hard work for the both of us, but i'm sure it'll be heard somewhere. Whether it ends up being some bubblegum pop kinda tune you can't shrug off is not really my concern at this point. Now that is something to look forward to i guess. We'll keep you posted.

And yes like i've said to many others when we get rich and famous, we'll all meet up at my club, jason's church, glenn's yacht, youwen's 15-seater tank, ding's penang kway teow factory, leon's bootcamp for ladies, joshua's water balas facility thingy, fat cat's techoarchi theme park, kd's food palace(s), barney's heart-shaped waterbed that sleeps 5, fai's hospital-zilla-dilla-the-dance-floor-killa or maybe even wai's newly proclaimed country called gordon............... for some vitasoy and shaw pool chicken rice. Wouldn't that be nice?

let's work our asses off so we can live like we were 15 once again. =)

cheers to all my brothers.


now i'm gonna sleep.

It's not over til it's over!

Ppl with too much time on their hands... but cool, nonetheless! ;-)

The Penang Dingo

Yeaps, me have graduated. Together with Youwen, Joshua, Jinyuan & JC (but he's studying more. The mad fella). I got a degree in Mech. No honours. But i'm not sorry, i probably learnt more than those fellas who got first class. I just didn't like some subjects, and i'm not studying for grades am I. Moreover, that's it for studying! NO MOoooore.

Job-wise, I'm working in Penang now in my Dad's manufacturing company. What's good about my situation now? It's my dad's company, so i'm a super whitehorse. I'm on an accelerated learning course, and should be able to learn enuf to run the place in about.. 5 years? I'm stuck in Penang, so I can focus more on work.
Downside? It's fucking penang. It's malaysia. Everyone here speaks hokkien or malay. Kinda like army direct intake. Damn jialat. Try talking about engineering terms in those languages. It's not even funny man! And that's just the language problems. There's also the lack of people to talk to over here. You can't exactly go out and chill w friends cos...there ain't any here! *sigh* It gets to you after a while.

That's it for what I'm doing now! It's probz not gonna change for another 2 years or so. Maybe after that then I'll be considering marriage. Who else is btw?

Anyway, MARATHON!! For those who don't know.. we're joining the Standard Chartered together this year! Who's joining? Who's not? Please post yeah?
I'm preparing a running singlet w some ACS design or something ok? It should cost around $30 for one..

The Penguin Downunder

Hey everyone. Wow.... it's been hack of a long time since i've placed up any posts or anything with regards to myself. Be it pictures... or the video of joshua "man handling" lay kiat in Glenn's apartment that i have yet to post up. I will do so soon. Hopefully within the coming week.

Currently still in Sydney doing mech engin, will be done in 1.5 years. That's if nothing goes wrong and I hopefully do not fail anything. Our dear Mr. Wong Ju Cheng has arrived too. So the number of chaps here have raised up to 3. Great to see another one of us in Sydney. That's prolly just the general update in a nutshell. By the way, who will be coming down for a holiday?

Standard Chartered Full Marathon! hope that none of you guys who said they were gonna run is gonna back out now... hahaha. Ding! are you gonna come up with a shirt? That'll be really cool. And I better start training now. Or i'm gonna be screwed big time like last time round. haahaha.. and running with an injured ankle isn't fun. Don't try it. Unless you're a sadist. like... joshua!

I'll be back on the 24th of November. Just a few days shy of the full marathon. And 18 days after the marathon will be Jason's wedding. Hope by then all the kinks will be ironed out of sorts. Well Wishes to Jason and Shi'en again. =). I may or may not be doing internship at the end of the year. But if i'm not, i'll be able to help out abit more if need be.

That's the update for the moment from me.

Dr Ching Boon Chye

This is the place where he's working Waiz. I know him personally, so if there's anything i can do......

man and machine

gi joe transformers

this done by dream wave.

pretty cool series.

too bad it only made the 1st arc, then went flop on the 2nd arc, which judging by this cover looks pretty promising. but in the end.

the company (dream wave) went bankrupt and now is taken over by idw.

we can see some faces from the movie itself yeah, and some old gi joe friends. yo joe!

we got visual

arial view of where most of us came from in terms of national service.

pulau tekong

remember the days troopers!