the ironman invasion begins
Wednesday, May 30, 2007
for all you runners out there>
Normal Pronationthere are many different types of runners out there, which contribute to the different running styles and levels of comfort experienced while running. some of you might experience various levels of discomfort in your heels, ankle or even knees, for mid to long distance runs and the cause of this could be the type of running shoe that you are wearing does not fit the type of pronation of your foot.here are some explanations of pronation:If you have a normal arch, you're likely a normal pronator, meaning you'll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.
normal pronation, over-pronation, under-pronationThe outside part of the heel makes initial contact with the ground. The foot "rolls" inward about five percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called "pronation," and it's critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.OverpronationAs with the "normal pronation" sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal five percent, which is called "overpronation." This means the foot and ankle have problems stabilizing the body, and shock isn't absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work. UnderpronationAgain, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than four percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot. courtesy of runners world
Tuesday, May 29, 2007
just for laughs - qian li zi huai>
Monday, May 28, 2007
anything! whatever?>
tried the drink today.. 'anything' is the carbonated version, while 'whatever' is the non-carbonated one. i got the chrysantemun flavour for 'whatever'.. haha.. my mum got the green-tea flavour. and expo is having a food fair! these canned drinks goes for 50cents per can.. go grab one now!=)
Sunday, May 27, 2007
dinner with da gang... yesterday>
never had dinner with friends for a long long time already. probably its because of my work schedule. rest in the morning and teach at night. but nevertheless, managed to gather with weibiao, sm, derrick, yexing for dinner at chinatown. and desert then after. weibiao claimed he has got a very good recommendation for deserts, but ended up getting lost.. haha.. so yexing took the lead and brought us to another place. its his turf anyway... attended a morning talk in nus too. well, nus is providing its undergraduates with so much opportunities... like exchange programmes in europe... haha.. i want to go for this.. can go to europe ironman races=), usp... the registration deadline is over, i got rejected the last time.. but the dean said that we can still try to apply as they will extend the deadline afterall.. but think with such an overwhelming amount of choices, its time to sit down and plan what i really want to get out of my uni life. i dun want to be involved in too much activities until i have no time to focus on my study and dun even make the grade for at least a 2nd upper hons. neither do i want to be too relax and be a slacker nobody in uni.. time to really think and focus.
Thursday, May 24, 2007
training - i'm back on track...>
the city duathlon held on sunday was real fun for me. thanks to my frequent selarang runs which got my quadriceps working, and my coastal selarang loops for cycling. managed a 39 out of 197 finish, with a time of 2:53:56 for a 10km/40km/5km run/bike/run. all good (at least thats what i thought) for 3 weeks of above avg intensity training.=) the event was fresh cos its the 1st time a race is held in the city where you run through clarke quay, alongside the pubs, and bike in marina city park. however, bike route was a little tricky due to some tight turns. luckily did not crash. phew! today... for the 1st time, was crazy enough to wake up at 3.30am to bike.. haha. started at 4.30am, all the way from my house (tampines) to eunos, then thomson, manday, bukit timah, orchard, nicoll, east coast and back home. total time taken was about 2.5hours. ended at 7 plus in the morning... which i guess i would have still been sound asleep if i did not get up to ride. haha. muscles feeling damn sore now.. imagine doing a hilly 70km ride after a 50km/5km bike/run the day before... haha... but guess this would give me a good base... hope to conquer Langkawi IM next year... sunday... met up with my sec sch mates. well nothing has changed much... edwin is still as noisy as ever... weijing still remains oh so pretty =P. kellyn and aprilyn still sticks to each other... yiling, xuelin, jialing, cuilin still have not changed much... maybe except the way we dress ... haha... more mature now i guess... ... and finally! my nus package is in... so much activities packed in the month of june/july... just settled my hostel stuff. 1st choice: temasek, followed by eusoff then sheares.. all sports hall i know... but thats where i belong i guess=P. anyway got faculty camp end next mth, 24-29 june, then obs course by moe in mid july... busy busy pre-uni programme... well, hope i get settled into uni real easy=).. all the best to myself!!!=D
Saturday, May 19, 2007
lucky draw>
recently i participated in 2 different lucky draws... haha... for the fun of it... and hopefully i will be so darn lucky that i can win the top prize. one of the draws is the 'Marigold win a Toyota Vios' draw. and as the name mentions, its a toyota vios 1.5l manual. a cheap way to zip around the city in this efficient car! that is if i win it. i have put in a total of 5 entries for this draw... to increase my chances of winning. so if anyone of you out there has entered for this draw too, you will be my direct competitor for this draw... thereby reducing my chances of winning... haha... and i will hate u!!!=P just joking la... the other draw is the GNC draw... which will get me a Nissan Murano 3.5l. well both draws, if i win, will get me a car. ya... i am not really in need of a car now, but just feel that it will be more convenient to my current hectic tuition lifestyle. saves me so much travelling time. tomorrow is my oakley city duathlon. the weather at tampines looks quite bad now... with lightning and thunder but never seem like its gonna rain now... just hope that the rain will pour only after the race has ended n i have reached home. and i am finally gonna meet up with my secondary friends tomorrow... they're like so long lost friends... never see them for 4 years since sec school le. good chance to meet up and have a long chat tomorrow.=) was looking through my sec sch autograph book just now... bring back so much old memories... wonder if they have changed now...
Saturday, May 12, 2007
>
it has been almost 20 days since my last post... haha.
been busy with stuff like relief teaching, tuition, and helping out with a leadership workshop. well, it isn't all work and no fun afterall. just finished helping out in a Year 1 Level Camp back in my secondary school - Dunman High School. was tiring doing the duties, managing the students, like ensuring that they keep to their bathing schedules, sleeping on time, and making sure that don't wander about during the sleeping hours. but after all these duties, at night while the kids were sound asleep, at least the teachers in charge of this camp and i gotta sit around in the staff room and chit chat over macs. now talking about food, i only came to realize that pizza hut does not operate after 2300hrs, and for canadian its 2230hrs.
the highlight for us alumni was in organising the fusion night... which somewhat resembles the campfire night and is their finale activity for the camp. we organised games for them... amongst which i think the kids got the most fun out of playing the mega musical chair... with 400 plus people fighting for 80 chairs... right down to the last 2 survivors... imagine the chaos. =P then was the presentation of a video recollecting all of the activities which they had been through during the 1st 2 days of the camp. like fencing, learning chinese opera, indian and ballroom dance, instrumental music like gamelan. afterall, the aim of this camp is to allow the students to understand the culture and tradition of the different races. think NE!
of course, camps do come with unexpected occurences. with worried parents making surprise visits to school, demanding to have a look at thir child, to students crying about feeling homesick and worse of all... dead worms found in the catered food (blame the caterer...).
nevertheless, it was alot of fun and if possible, would definitely want to be back at dhs to participate in more of such activities, be it as an alumni, trainee teacher, or a relief teacher =).
