Friday, October 31, 2008




dinner at Marina after my training of 12km...

mum's bdae:)

Upset over a close friend who has drifted apart from me...
we used to be that close.

but i guess trust is the word..
and I lost it.

Life's a learning curve. Most of us dun have it easy. we just pick ourselves up, shake off dirt, hope for the best and keep moving.

thanks:)
went running at NTU..
the NTU dragonboat guys team was there doing speed work and so since the captain was my JC friend, i joined in too... in the end, i sufferred with sores on the legs... hamstrings.

did 400m, 400m, 200m, 200m, 100m and 100m and then 100m, 100m, 200m, 200, 400m and 400m.

The 400m were done in about 1 min 25seconds and the guys were much quicker than that..
it was one of the days when i really whacked...

hahah...

Wednesday, October 29, 2008

Fri: 12km long run
Sat: 16km long run at East Coast with Buffet Group
Sun: 10km Great eastern race
Mon: 8km run at Macritchie , training for January Adventure race
Tues: 10km run at East Coast
Wed:?? what is the torture going to be?

Am i on target to a 1 hr 34min 21km... i wish i am...

Tuesday, October 28, 2008

Completed a 12km run on Friday and then a 16km run on Sat:)
and then great eastern women 10km.. wanted to take it easy only...

but ironically it managed to come out quite well! i was happy with the results.
said to be longer route.. hence a 45min in the route will mean about 43min plus.. which mean i have cut down about 1 min from my PB:) was happy... hope coach is happy too...

At the start of the race, met up with Vivian, Nat, Melinda and Sarah.. its like a training once again! great to go guys!

anyway some running pics of me.. i love the NIKE bottom:)

Saturday, October 25, 2008

Why is high cholesterol a problem?

The main risk associated with high cholesterol is cardiovascular disease (CVD). This includes diseases of the heart and blood vessels. High cholesterol causes blood vessels to become narrowed with fatty deposits called plaques. This can result in heart attacks, strokes and blood vessel problems. For more information see the separate Bupa health factsheets Angina, Heart attack and Stroke.

Types of cholesterol

Cholesterol is transported around the body in the blood attached to a protein. This combination of fat and protein is called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL), depending on how much protein there is in relation to fat.

What causes high cholesterol?

There are several factors that may contribute to high blood cholesterol:

  • a diet that's high in saturated fat and, less so, high in cholesterol (see How diet affects cholesterol below)
  • lack of exercise may increase LDL ("bad") cholesterol and decrease HDL ("good") cholesterol
  • family history - people are at a higher risk of high cholesterol if they have a direct male relative aged under 55 or a female relative aged under 65 affected by heart disease
  • being overweight, which may increase LDL ("bad") cholesterol and decrease HDL ("good") cholesterol
  • age and sex - cholesterol generally rises slightly with increasing age, and men are more likely to be affected than women
  • drinking more than the recommended amount of alcohol (ie more than three to four units per day for men and two to three units per day for women)

Rarely, high cholesterol can be caused by a condition that runs in the family called a lipid disorder (familial hypercholesterolaemia). About one in 500 people have this condition.

Other health conditions such as poorly controlled diabetes, certain kidney and liver diseases and an underactive thyroid gland may also cause cholesterol levels to rise. Some medicines such as beta-blockers, steroids or thiazides (a type of diuretic) may also affect blood lipid levels.

How diet affects blood cholesterol

Only a small amount of cholesterol comes directly from your diet - the majority is produced by your liver. However, if your diet is high in saturated fats and cholesterol this can cause your liver to produce more LDL ("bad") cholesterol. The amount that diet influences cholesterol levels varies from person to person.

Diagnosis

Having a high cholesterol level does not cause symptoms. Most people find out they have high cholesterol when they have their blood cholesterol measured as part of a medical check-up. Alternatively, it may be identified after other health problems, such as heart disease, have been diagnosed.

Treatment

The main aim of lowering cholesterol is to reduce the risk of heart disease. The type of treatment depends on the overall risk of heart disease.

There are two ways to help lower high cholesterol. The first is with simple lifestyle changes including changing diet, managing weight and increasing exercise. The second is to combine lifestyle changes with cholesterol-lowering medicines.

Diet

Healthy eating can reduce cholesterol. Your diet should be low in saturated fats in particular, and low in fat overall. Biscuits, cakes, pastries, red meat, hard cheese, butter and foods containing coconut or palm oil all tend to be high in saturated fats, so cut down on these foods.

Large amounts of cholesterol are found in a few foods, including eggs, offal such as liver and kidneys, and prawns. However, if you're already eating a balanced diet, you don't need to cut down on these foods unless your GP or dietitian have advised you to.

It's also important to eat plenty of fibre, especially soluble fibre, which is thought to lower cholesterol. It's found in fruits and vegetables, beans and oats. Aim to eat at least five portions of fruit and vegetables each day. For more information see the Bupa factsheet, Healthy eating.

There is some evidence that foods containing substances called plant sterols or plant stanols, such as the brands Benecol or Flora pro.activ, in combination with a low fat diet and physical activity, can help to lower cholesterol.

Medicines

Cholesterol-lowering medicines are considered for people who already have CVD, or are at high risk of getting it because they have other risk factors.

The main group of medicines for lowering cholesterol are statins. Examples include simvastatin (Zocor) and atorvastatin (Lipitor). They work by reducing the production of cholesterol in the liver. Occasionally these drugs have side-effects such as indigestion and muscle pains. Other types of drugs to reduce cholesterol are called fibrates, nicotinic acids and cholesterol absorption inhibitors such as ezetimibe (Ezetrol) but these are generally less effective or have more side-effects. Your doctor will tell you more about these medicines.

What causes an arrhythmia?

Arrhythmias may be caused by many different factors, including:

  • Coronary artery disease
  • Electrolyte imbalances in your blood (such as sodium or potassium).
  • Changes in your heart muscle.
  • Injury from a heart attack
  • Healing process after heart surgery.

What are the symptoms of arrhythmias?

An arrhythmia can be silent and not cause any symptoms. A doctor can detect an irregular heartbeat during a physical exam by taking your pulse or through an electrocardiogram (ECG).

When symptoms occur, they may include:

  • Palpitations (a feeling of skipped heart beats, fluttering or "flip-flops," or feeling that your heart is "running away").
  • Pounding in your chest.
  • Dizziness or feeling light-headed.
  • Fainting.
  • Shortness of breath.
  • Chest discomfort.
  • Weakness or fatigue (feeling very tired).

What lifestyle changes should be made?

  • If you notice that your irregular heart rhythm occurs more often with certain activities, you should avoid them.
  • If you smoke, stop.
  • Limit your intake of alcohol.
  • Limit or stop using caffeine. Some people are sensitive to caffeine and may notice more symptoms when using caffeine products (such as tea, coffee, colas and some over-the-counter medications).
  • Stay away from stimulants used in cough and cold medications. Some such medications contain ingredients that promote irregular heart rhythms. Read the label and ask your doctor or pharmacist what medication would be best for you.

What is a pacemaker?

A pacemaker is a device that sends small electrical impulses to the heart muscle to maintain a suitable heart rate. Pacemakers primarily prevent the heart from beating too slowly. The pacemaker has a pulse generator (which houses the battery and a tiny computer) and leads (wires) that send impulses from the pulse generator to the heart muscle. Newer pacemakers have many sophisticated features that are designed to help manage arrhythmias and optimize heart-rate-related function as much as possible.

Monday, October 20, 2008

went to NTU and started our horrifying training as Dex would put it...

1) Warm up
2) 10 x 800m at 1.40mins per lap and 60 seconds rest inbetween
3 of us took turns to lead..
and the timing came out to be quite successful

3.16, 3.18, 3.17, 3.20, 3.19, 3.20, 3.23, 3.20, 3.18 and 3.16mins:)

3) Cool down
4) Lunges
5) One legged hop
6) Crab Claws (not food but a drill)
7) Partner leg raises
8) Front, side and backwards bridges
9) Squats


my youngest student :)
Maya...
6 year old...
talented but yet challenging to coach.
fulfilling:)
Training today:
20 x 400m
Completed at 1min 35seconds each set with 60 seconds rest inbetween.

Felt great perspiring :)
and a good treat of 100 plus after the training:)

looking forward to torturing myself from Morning run at 5am and then night hard intervals again:)

haha

Friday, October 17, 2008

training today:
20 rounds of 666m under my block.
felt very good and strong.
was running at 10km pace:)
fast and furious, yet strong and steady:)

however, not really looking forward to race next Sunday at Great Eastern.
Just going to do the 10km and go off.
Not aiming for anything as yet.

Next big race is Angkor Wat.
7th December
can i do a 1hr 34min?

I still have 2 months.
Can I break the barrier?
I will try...

Just Do It.

A song recommended by a friend:) it's nice!

can try to google it:)
http://www.lyricsmode.com/lyrics/s/secondhand_serenade/fall_for_you.html

Secondhand Serenade
Fall For You lyrics

The best thing about tonight's that we're not fighting
Could it be that we have been this way before?
I know you don't think that I am trying
I know you're wearing thin down to the core

But hold your breath
Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
You're impossible to find

This is not what I intended
I always swore to you I'd never fall apart
You always thought that I was stronger
I may have failed, but I have loved you from the start

Oh, but hold your breath
Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
It's impossible

So breathe in so deep
Breathe me in, I'm yours to keep
And hold on to your words 'cause talk is cheap
And remember me tonight when you're asleep

Because tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find

Tonight will be the night
That I will fall for you over again
Don't make me change my mind

Or I won't live to see another day
I swear it's true
Because a girl like you's impossible to find
You're impossible to find

Tuesday, October 14, 2008

Monday's training:) `13/10/08

Dex joined me for my speed workout: 6 x 1km at 1 min 40 seconds pace... and rest time 90seconds...
well..

it was nice.

Coaching the NTU biathlon team:) as usual, i joined them in the whole training:)

Swim sets:

I loaned the board from SRC and Medicine balls from the dragonboat team:)

Swim workout:

4 x 50m Warm up Breaststroke
8 x 25m One Hand Kicking
8 x 25m 10x10 drill
8 x 25m 3-5pull one breath and looking forward
8 x 25m Breaststrok kick
8 x 25m Pulling with Bouy
8 x 25m Single Leg Kicking with Bouy
6 x 60m Partner work
3 x 3min Thread Water

50m cool down

Static exercises:
Hand raises - 100 reps
Partner Leg Raises - 50 reps
Squats - 3min
Weight Balls - 2min
Bridge - 2min

Altogether for 2 sets:)

after that, i guess we all went home aching but with a sense of satisfaction
great workout guys:)

Saturday, October 11, 2008

Grandma birthday

Grandma's birthday party...
at Sakura at Science centre...
all of us were present except for my uncle's family...
the buffet was not really nice for me , since i dun eat much though:)

but after eating, i felt sooo guilty...
got to start losing weight soon. race is reaching. i felt so super guilty now! run run run tomorrow!
my youngest sis, runner cum biathlete...i love her more than anyone else:) though i always raise my voice at her! haha and singing of the birthday song in english, mandarin and hAKKA! my grandpa and grandma also celebrates their 50th year anniversary.. and so lovely as ever:) sweet. thats what i call love.and my bro asked me to take a photo of the food he ate! my gosh... he is really "bottomless pit stomach" ")they played football after that!and Junko found a COIN phone.. something that is not really available in Singapore nowadays...
and couple photos:) sis and bf... bro and gf hahaha...so ugly so we asked him to take a sweeter photo . as yes , it was really sweetyuko and her bf, nice and quiet guy... good !and then some family photos..and i went a little crazy while on the way home... junko took these for me... Hmm.. should i convert to a dancer instead?and junko wanted me to capture her jumping...
hmmm... but i guess my phone was not that good afterall...
went for Cynthia's wedding:)
my classmate in JC..
we used to joke around saying that I will be the first one to get married. But she jumped the queue... !

loving husband Joe and her have been together for a year plus.
I am soo happy for her that this guy she found has been so willing to accept her as who she is and really love her with all his heart.
it's a joy seeing her get married, nearly made me down to tears...

its blissful:)

Friday, October 10, 2008

met up with a few friends recently:) God pa came to find me after safra training:) love himsunny met me after my hair dye.. oh no its kinda too brightand i met up with... Kalisah at the Basic Counselling course on Thurs:)and my bf in sch whom i haven spoken for long... i am in the morn session and he is in the aft session.. sad:) but still we are great partners!i was sooo bored in office marking i took a few pictures... before i did the real hair dye... hahaajust sooo sooo sooo bored!!
went out with Kaiming to Beach toad and saw this uncle singing karaokae in the middle of the shops!and these miniature t shirts!my table full of teacher day presents:)and i love the new gift i got! a key chain... :)and my new hair colour!