run diary - sundown marathon 2013

Posted by weng at Sunday, June 02, 2013

Distance : 21.1 km
Time : 2 hours 53 mins
Playlist : Spiritual State (Nujabes), Hybrid Theory (Linkin Park), AEnima (Tool)

Sundown Marathon will always hold a special place in my heart as it was the first running event that I joined, back in 2010. I remember that the event then was held at Changi Exhibition Centre and the route was the service road used by the Changi Airport staff.

For the 2013 edition, the starting point and end point is at the Singapore F1 pit. It brings the runners through some of the most scenic landmarks of the city, though I seriously doubt that anyone was there for sight-seeing.

I reached the starting point at 10.30pm and as expected the crowd was huge. There was a festive atmosphere all around with music blaring and the MC did a good job hyping up the runners. There was also a zumba demonstration cum warm up session with helped in loosening up some muscles for me. 

At 11.30pm sharp and off everyone went. The first 10 km was a breeze, bringing me to some familiar routes such as Nicoll Highway, Mountbatten road and  Tanjong Rhu. I was averaging a 7 min/km pace and breathing was controlled. 

The next leg of the run brought me to Garden by the Bay (East) and that's where I felt the onset of cramp on the right calf. I gave it a cursory rub and I pushed on, which on hindsight is probably a bad decision. 

By the second hour into the race, around 15 km, both my legs were tightly cramped that I had no choice but to walk. I did a quick calculation and realize that I may still be able to finish the run sub 3 hour if I keep it at a brisk walking pace and that was how I ended the race. 

I really need to do something about the cramps that has always been haunting my runs. Right now, my aim is to run more often and to lose a bit of weight prior to the next half marathon. 

run diary - gym

Posted by weng at Tuesday, May 28, 2013

Distance : 8.2 km, 1% elevation
Time : 1 hour

Finally decided to join a gym, after procrastinated about it for way too long. I did one session of complimentary personal training and discovered muscles at places which I did not know existed. Frankly, gym sessions aren't too bad. Now if only I can keep at it long enough to make it worth my moolah. 

weng-kee - healthy tangy salad with salmon

Posted by weng at Thursday, May 02, 2013

Healthy salad with salmon sashimi

This is something that I whip up when I feel like taking a light meal.

Ingredients :
Romaine lettuce leaf, cut to bite size
10 cherry tomatoes, halved
Salmon sashimi (can be substituted with hard boiled eggs or boiled chicken breast)
1 bulb of garlic, diced
1 sprig of Chinese parsley, chopped
1 sprig of rosemary or dill, chopped
Black pepper

Dressing :

7 lime, extract the juice
1 tablespoon of olive oil
1 tablespoon of sugar
A pinch of salt

1) Put the lettuce leaves and tomatoes in a large container.
2) Add in the diced garlic, parsley and rosemary leaves.
3) Prepare the dressing by mixing the lime juice, olive oil, sugar and salt. Stir until the sugar disolves.
4) Pour the dressing over the salad and toss it.
5) Add in the salmon and freshly grounded black pepper just before serving.

weng-kee - sweet and sour pork

Posted by weng at Sunday, April 28, 2013

 Sweet and sour pork

The girl has never been much of a fan for red meat (she's more of a seafood person). Thus, over the weekend that she was away, I decided to indulge in some porky goodness with one of my favourite dish: sweet and sour pork.

Ingredient :
300g of pork
1 slice of pineapple, cut into smaller pieces
1 tomato, sliced
3 cloves of garlic, chopped
2 onions, quartered
1 egg white
Oyster sauce

Sauce :
Tomato sauce
3 small lime, extract the juice
Some water

Coating :
Corn starch
Rice flour

Recipe serves two

1) Cut the pork into strips or cubes. Add the egg white and marinate it with the oyster sauce for 30 minutes.
2) Heat up the work with enough oil for frying.
3) Mix equal amount of corn starch and rice flour and coat the marinated pork.
4) When the oil is hot, fry the coated pork for about 15 minutes or until it is golden in color. Drain the oil from the fried pork.
5) To prepare the sauce, add a bit of oil and sauté the garlic and onion.
6) Add the tomato and pineapple followed by the rest of the ingredient for sauce.
7) Cook for 2 minutes and add the fried pork. Stir continuously to ensure the pork is properly coated with the sauce. You may add in a bit of diluted corn starch to thicken the sauce if it is too runny.
8) Serve immediately.

run diary - lazy saturday

Posted by weng at Saturday, April 27, 2013

Distance : 7.07 km
Time : 54 min 54 sec
Route : Mountbatten to Nicoll Highway MRT

A lazy Saturday spent by completing the whole second season of Sons Of Anarchy before finally decided to go for a slow jog.

weng-kee - pork curry

Posted by weng at Friday, April 26, 2013

Ingredients :
300g of pork (cut into cubes)
Tamarind juice (two tablespoon of tamarind paste mix with water, remove the seeds)
100ml of coconut milk

Curry Spice :
3 tablespoon of chili paste
3 shallots (diced)
2 stalks of lemon grass (chopped)
1 tablespoon of curry powder
Cubed pork, blended curry spice, coconut milk and tamarind juice

This recipe serves two person.

1) Put all the curry spice ingredients into food processor and blend.
2) Marinate the pork with just a little bit of soy sauce.
3) Heat up the wok and add about 2 tablespoon of oil.
4) Put in the curry paste and fry until it is fragrant.
5) Add in the pork and fry for about 4 minutes.
6) Mix in the tamarind juice and coconut milk. Simmer the pork until it is cooked.
7) Add a dash of salt for seasoning and serve immediately.

Voila, the end result.

run diary - work run work

Posted by weng at Thursday, April 25, 2013

Distance : 6.43 km
Time : 49 min 03 sec
Route : HarbourFront Centre to Esplanade MRT

Worked late today and started the run home at 9.45 pm. Bumped into Danny, an ex-colleague of mine from KL, when I was halfway through Chinatown.

Anyway decided to abandon the run when I received an SMS from the big boss about a production issue. :|

run diary - election fever

Posted by weng at Tuesday, April 23, 2013

Distance : 10 km
Time : 1 hr 10 min 29 sec
Route : Harbour Front Centre to Mountbatten MRT

Everyone and their *insert your favorite animal here* in Malaysia has caught the election fever. Political news is all you get in practically every imaginable media channel, as if it is the only thing that matters now.

Me? Frankly, I'm sick of it all and wish that it be done with sooner and for normalcy to return.

run diary - untitled

Posted by weng at Sunday, April 21, 2013

Distance : 5.02km
Time : 35 min 11 sec
Route : Geylang River

Just got back from KL and decided to lace up for a run. The girl is away on business trip in Middle-East and this is the first time in 4 months that we are away from each other. Missing her badly now.