李式风格 Kar's Style

李式风格 Kar's Style
KarL is'There' to be different!

Friday, June 12, 2009

2 weeks after the gruelling 84Km Sundown Ultra Marathon


Photo taken by Adidas photographer after the first 42 KM run. Only a total of 108 photos were candidly taken.

Here's my Post Mortem report for the unbelievable run that I had persevere and completed.
A brief introduction to what this run was about, and why it was considered almost an inhuman thing to be done.

1) This run was held at night from 7pm to morning.( Depends what time you complete it). Even the First runner who completes it needed almost 8 hours to complete. When I mean first runner, he is one that is a professional runner who trains and diet regularly on a daily basis. There is only a total of 300 runners taking part compared to the 60,000 runners taking part in the 42Km run!!!

2) This runs stretched a monstrous distance of 84km. To let u know roughly what this distance equates to, simply put it down as running from Changi Airport(East) to Tuas check point (West) and back. Or from Woodlands Check point to Kuala Lumpur. This is how crazy it was.

3) The run comprises not just flat running surfaces, instead there were a total of 10 long steep overhead bridges to conquer. Almost ripped off one's calf muscle after every climb of that bridge.

4) As the run crept into midnight, Zzz Monster starts to attack your mind but you just couldn't close your eye and go to sleep.

5) Energy Gel needs to be taken regularly to keep your muscles going after the first 42KM was completed. A total of 12 energy gels were consumed. Now, the sight of it really makes me puke. Yucks.

6) When the pain engulfed my entire body, I could not give up as I had already completed 70Km. Another 14Km, and I can proudly declared a champion defeating my own record. I strongly clenched my fists, grinded my teeth and force my legs to do a force march till the very end.

After the run, the worse was not gone, instead it took me a good 45min to walk from the ending point to the car park to pick up my car. Not only my feet are feeling extreme pain, my groin were nearly in a bow shape. I am like walking with both my thigh opened. Haha!

When I started driving, the least thing expected was tiredness that caught up with me, I was driving in a zig zag manner getting lots of honks and flashing during my drive. Finally I stop at a filter lane, stopped and slept for 30 min. After which, I woke up and drove home with my eyes widely opened.

After getting home, immediately i took off my socks and shoes. Oh gosh! I have never seen such a big blister in my life before. It was as big as a tennis ball! The pain was really excruciating.

My verdict on the pain that I'm having with my feet is strain Achilles tendon which attached to the calcaneus or heel bone that lead to the swelling thus no running for a few days at least or up to 1 week. Even cycling is also not recommended so I guess only left with swimming to keep myself in shape.

Post race analysis: It was a case of not enough mileage and conditioning leading to such purely ultra run distance unlike ironman. I think it is difficult to allocate enough time for so many disciplines as event of such distance required a minimum of 120km run or more per week based on what I read from many website training programmes. 3 weeks before the race although I managed to hit 62km for my longest run but the pain on my heel surfaced at about the 50km mark and it was more walk then run for the balance distance. As such, I already foresee at most I may be able to etch out additional 5km to 10km or last up to 2/3 to 3/4 of the total distance before the pain surface. In the end, it came earlier than expected.

Overall, I still force myself to go to school the next day for the remedial that I had planned for my pupils. However it took me a good 3 days before i started my routine run again.

For now, my next challenge will be the Mount Faber Run which is on this coming Sunday. It shall serve as a guide for me in the upcoming MOE Olive run that is due on August 15. Hopefully I can get myself in my best competitive condition by then and win something for my school.

Till Then...
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Reading: How the parent can help

Reading: How the parent can help

Teaching reading is an important and difficult job in which both the school and the parent can cooperate. Here are many ways in which you as a parent can help your child:

  1. Talk to your child. Almost from birth, a child is ready to express himself. At first, he will respond by cooing and gurgling. Later he will pick up a few words and sense the rhythm of language. Help him to add words to his speaking vocabulary. The more words he uses naturally in his ordinary conversation, the more words will have meaning for him when he sees them on the printed page.
  2. Listen to your child. Children have many opportunities to express themselves. Encourage your child to talk about things he has seen or done. Do pay attention when he is talking with you. Listen to your child read. Suggest that before he reads aloud to you, he should read the story to himself to be sure that he knows most if not all the words. This makes his reading to you interesting and enjoyable both to him and you.
  3. Read to your child. Every time you read to him, you are building an appreciation of books and reading. A child who has been read to is usually more anxious to read to himself. Reading becomes important. Remember, his listening and interest levels are above his reading level.
  4. Help him with his reading. Tell him the words if he is in the beginning stages of reading. Help him to work out the word if he is in a latter stage by looking at the picture, skipping over the unknown word and reading the rest of the sentence to see whether this suggests a new word, and checking to see whether the word makes 'sense' in the sentence. (e.g. 'I was a pig' or 'I saw a pig')
  5. Build a reading atmosphere at home. Have books, magazines, newspapers, etc. around the house. Let your child see you reading frequently. Tune in to thoughtful and meaningful programmes on the radio and television. Children tend to imitate the adults around them.
  6. Teach your child how to take care of books. He will learn to regard books as friends.
  7. Take him on trips. Even a short trip on the bus will excite his curiosity and interest in the world around him. Point out interesting things and give him new words and meanings for words.
  8. Encourage him to join the public library. Take him to the library at first but don't tell him what books to select. If he is a poor reader, he may choose easy books at first. As he gains confidence, satisfaction and improves in reading, he will choose more difficult books. Don't insist that he reads books which are of great difficulty to him because of his physical age.
  9. Buy books for your child. For birthdays and holidays, buy books when you can afford them. A child who owns a few good books is usually interested in reading. Try to get books at his reading grade level so he can read these books with fun and pleasure. Buy children's magazines too.
  10. Buy games and puzzles for your child. These help your child learn shape and form and help him relate words to things. Anagrams, letter games, Scrabble will help him with his spelling and reading. Jigsaw puzzles help a child recognize shape.
  11. Make games. You can make simple word games by cutting words from a magazine and asking your child to match these words to a picture. Make word cards for troublesome words (e.g. was, there, what, went) and play a game with your child. How quickly can he learn the word and how many word cards can be removed from the pack because he really has learnt them? What words should be added?
  12. Guide your child to better movie-going. Select radio or TV programmes which will give him worthwhile information as well as entertainment.
  13. Praise your child. Remember, reading is a difficult task. Don't forget to praise him when he succeeds. Don't expect him to know the word when you tell it once or twice or over ten or twenty times. Some children need to see a word many more times than this.
  14. Give your child responsibilities which he is capable of taking. This allows him to earn recognition and to get real satisfaction from accomplishments. In turn, this will build his confidence.
  15. Keep your child well and rested. A child who has stayed up late to watch television shows the effect next day in his schoolwork.
  16. See that your child attends school every day. When he is absent from school, he misses his work and may not be able to keep up with the class.
  17. Set aside a regular time for homework. Give your child a definite place in which to work. Keep that environment quiet and conducive. Do not keep a blaring television or radio set or entertain guests in that area. Help your child to develop the habit of daily attention to homework routines.
  18. Check your child's report card. If he is having trouble with reading or any subject, consult his teacher to find out why and how you can help. Don't leave the task of helping your child to the teacher solely. It is your responsibility so support your child's learning at home.
  19. Show a real interest in school. The parents' attitudes are usually the child's. You and the teacher are partners in the important job of teaching your child to read. An interested and helpful parent is most valuable co-worker and you are the partners we need.
  20. Accept your child as he is. Don't compare him with his sibling or friend. Encourage him to improve as much as he can.

Remember:Children learn to read by reading.

The more they read, the better readers they become!

Adapted from: Guiding the reading program: a reading consultant's handbook. (Robinson, H.A. & Rauch, S.J.)

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