tag:blogger.com,1999:blog-61943202012-02-17T12:20:09.784+08:00Part I-Blog of a biped.... run run run; Part II - Walks in the Forests...; Part III - return to the runlekowalanoreply@blogger.comBlogger4791100tag:blogger.com,1999:blog-6194320.post-47063746409765405632011-01-03T22:16:00.001+08:002011-01-03T23:35:03.200+08:00

11.43 km2 hoursRunning with the vibrams. So far I am getting quite used to the five-fingers and enjoying the change in my style of running. No sign of knee pain or ITB. Only main problem is pain at the ball of my right feet. Not as bad as the first time I used it but I wished it wasn't there. Considering getting a pair of Newtons to follow through with the mid-sole strike running and ease

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-2111968017756340082011-01-03T22:16:00.000+08:002011-01-03T23:34:47.875+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-34604287396587578722011-01-02T15:42:00.000+08:002011-01-03T23:35:03.180+08:00

The stats helper monkeys at WordPress.com mulled over how this blog did in 2010, and here's a high level summary of its overall blog health: The Blog-Health-o-Meter™ reads Fresher than ever. Crunchy numbers A Boeing 747-400 passenger jet can hold 416 passengers. This blog was viewed about 8,700 times in 2010. That's about 21 full 747s.  In 2010, there were 16 new posts, growing the total

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-38742856788357822192010-12-16T23:34:00.000+08:002011-01-03T23:35:03.023+08:00

Discounting the fact that I was a serious athlete in my youth, I have been running quite a fair bit in the last 5 years for reasons that may only now be clearer. Interestingly, the reasons are probably embedded in our evolutionary past. The five year mark is significant as it coincides with a time of crisis, vocationally. Anyway, the first thing I did was hit the pavements. The runs were

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-23249089521577275132010-11-29T21:40:00.000+08:002011-01-03T23:35:02.989+08:00

Dear Matthew,Please remember when you grow up that mummy put you on her lap and picked the red ants from your toes and feet.love,Papa

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-65078826489224676832010-11-01T13:51:00.000+08:002011-01-03T23:35:02.909+08:00

What is it about the beach that frees a kid's heart?

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-83909663765410953692010-09-24T14:19:00.000+08:002011-01-03T23:35:02.832+08:00

There is this sentence here from the Sermon on the Mount by Jesus that has always eluded me. I always thought it to be straight-forward and that it was about knowing you are poor or that by being poor you see God. This Sermon on the Mount happens to be a favorite of Gandhi so in a way I am drawn to it because someone I admire had dwelled deeply in its teachings. The reason why I bring it up is

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-83318839335822483362010-09-20T10:31:00.000+08:002011-01-03T23:35:02.734+08:00

I am thinking that time and life is passing us by,Unless we go faster than the speed of light,It's better to be transfixed in the moment.~lekowala

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-63994653602898436872010-09-01T08:44:00.000+08:002011-01-03T23:35:02.702+08:00

Last week I presented some of my students' work at the 8th Flora Malesiana conference. It was on the gene flow of some species of native plants in Singapore (which included Rhopaloblaste singaporensis) and also a short highlight on palm distribution projects that I am starting with my current JC students. The gene flow work was from Shufen's excellent work for her Honours thesis.In preparation

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-21497835364023624342010-07-30T00:31:00.000+08:002011-01-03T23:35:02.609+08:00

On Tue, Oct 20, 2009 I asked for articles about Norman Borlaug from my friends when I got this email digest link on a retrospective on Norman Ernest Borlaug. Immediately Siva sent me the pdf and also mentioned that he "talks about Borlaug Borlaug in soil ecology and south east asia conservation. 3-4 slides only with Ehrlich saying millions would starve and then came along Borlaug with dwarf

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-47412459021368414712010-07-28T15:53:00.000+08:002011-01-03T23:35:02.585+08:00

I use this video very often to tell stories to new students. Somehow it also gives me credibility! I guess like the moon, I shine with borrowed light from the likes of Attenborough and our resident mangrove denizen - Otterman. The whole picture of our local mangrove Otterman pulling the legend is cause for quite and deep celebration.I remember during the busiest part of

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-65210056245199808922010-06-29T19:23:00.000+08:002011-01-03T23:35:02.463+08:00

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-81270674610372827972010-05-21T00:04:00.000+08:002011-01-03T23:35:02.404+08:00

This beauty of a cloud formation stopped me in my tracks as I was going back. Well it didn't have to do much to stop me cos I was dragging my feet and pushing my bike wearily. Well, so this sight was a good excuse to celebrate the day. Steam.Jen says she can see an evil skull somewhere in the picture... Actually I can see someone taking a drag on cigarette and blowing the smoke away.

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-43795851090610498602010-05-08T12:07:00.000+08:002011-01-03T23:35:02.361+08:00

I am pretty proud of this culinary achievement. Cooking is such a healthy distraction and it involves family. This kueh is cheap and good to make. I found making the pandan juice the most interesting... blending pandan leaves and straining the juice out. There is something nice about using pandan... very ethnic. I feel quite rooted.

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-72715024988561668412010-04-25T14:15:00.000+08:002011-01-03T23:35:02.335+08:00

This is part of the cycle route I usually take, only for the cycle it will extend to Mandai Zoo and then back.So today was a run to Upper Peirce from Bishan and back.. Being about 5 kgs lighter makes lots of difference to the knees and effort so I was feeling quite good even up and down the hills there. Lots on my mind so the run was good.Distance: 14.28 kmTime: 1 hr 36 mins 27sIn zone: 59 mins

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-49005000078796574362010-02-15T10:23:00.000+08:002011-01-03T23:35:02.319+08:00

So many years between them, from the war, the occupation, the cabarets, children and grandchildren.... The enjoyment of the lard-filled peranakan Chinese New Year dinner seems more than justified.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-58871440917950549722010-02-15T09:48:00.000+08:002011-01-03T23:35:02.256+08:00

This post is dedicated to my bro-in-law who is missing out on the more important things in life such as this ride to Upper Pierce, to Mandai Zoo and back. A nice 41 km ride with lots of hills.

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-68071536620788166682010-01-14T23:31:00.000+08:002011-01-03T23:35:02.164+08:00

Today I met up with some kakis at HV when they were having their Mac meet-up. Throughout the meeting, I found myself reminiscing of the day I decided to follow my heart... Afterall, the Starbucks we were at was just beside the Swensens that Otterman, Teutorburg and I dug into the ice-cream almost 6 years ago to celebrate the liberation. Sweet... and though I have missed botany in a most

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-50506851671864615902010-01-03T12:19:00.000+08:002011-01-03T23:35:02.011+08:00

I am reposting this on this blog. Most of the hardwork done by Ivan Chew.2010 Crystal Tears and the Dream Nebula by Starfish Stories : The Band is licensed under a Creative Commons Attribution 3.0 Singapore License. As long as you ATTRIBUTE the music by stating this: "Starfish Stories :: The Band - StarfishStories.wordpress.com"* in your audio, video, website, printed materials etc., you are FREE

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-32560725781794794022009-12-26T16:07:00.000+08:002011-01-03T23:35:01.871+08:00

A year or so ago, I told my colleague that I would learn from my mum how to make chap chye and pass some over to her. Busy as we all are, I procrastinated until I felt it could not pass into 2010 (how to make someone wait for 2 years for chap chye? So, I decided to make a trip to the Mayflower wet market with my mum so I could learn which ingredients needed to be bought and from where... Its

lekowalanoreply@blogger.com4tag:blogger.com,1999:blog-6194320.post-26411692180789076072009-12-16T23:37:00.000+08:002011-01-03T23:35:01.815+08:00

This was a long awaited ride. As usual the impetus for the ride is the breakfast at changi. The morning was a nice one and I took lots of pictures. The air quality was good and made the sky look bluer than usual. There's always something liberating about a zendog ride. It's the kakis, the breakfast, the challenge of the distance and the ride into changi village via cranwell.This morning two

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-78085112578646217372009-11-08T22:54:00.000+08:002011-01-03T23:35:01.677+08:00

Todays run was nice. The realrun in 2008 was about enduring the heat but today the weather was great with a blob of cloud constantly blocking the sun. Ladybug and Otterman picked me up at 540 am.. Otterman incidentally enjoyed watching the runners come in and noticed the change in form from the fastest to the slower runners. The backdrop of the beach and Pulau Tekong in the distance was nice

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-84257540748959254112009-10-06T11:26:00.000+08:002011-01-03T23:35:01.598+08:00

"From the solemn gloom of the temple children run out to sit in the dust, God watches them play and forgets the priest."from Fireflies by Rabindranath Tagore.

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-19293030101659201732009-09-08T23:12:00.000+08:002011-01-03T23:35:01.568+08:00

While on a canopy walk, I came across this curious fruit which happens to be from an Acer species... it was resting so delicately on the very sizeable and handsome Cedar tree.I am quoting part of the poem by Tagore... how nice the last sentence of this quote.. makes one feel so restful. O profound, Silent tree, by restraining valourWith patience, you revealed creative Power

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-66284416952699545932009-08-26T21:05:00.000+08:002011-01-03T23:35:01.535+08:00

On Monday, I gave a lecture to the Bicultural India programme on Rabindranath Tagore. My audience were JC1 students and about 20 of them. In doing so I revisited some of the memorable Tagore books and poetry that I have read. Somehow this line sticks in my head - “The butterfly counts not months but moments, and has time enough.” -Rabindranath TagoreI posted a picture of Matt and Josh running

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-81411948691999931042009-06-22T00:49:00.000+08:002011-01-03T23:35:01.487+08:00

Today I attended a good friend's wedding and I sat at a table with my good kakis. On my right was Cynthia, she is always full of life-giving words. How blessed it is to be her friend. One friend away is Otterman who organized my wedding, he's a brother to me. Ladybug is sister. And then there is Jaswant and Kok who laugh like little kids. Down the table past them are Zee, Abby and Dione,

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-87151548032113509522009-06-21T09:04:00.000+08:002011-01-03T23:35:01.436+08:00

Had a dream that I was peering into my telescope to look at Saturn. Anyway, a couple of weeks ago, I brought Matt and Josh to look at Saturn from the Astro club's viewing evening. Seeing another planet gives perspective. It makes one feel that there is a wider realm about and makes things feel less significant in kind of a good way. Trivial problems just melt away at the sight of a planet

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-59779905418752022762009-06-06T23:42:00.000+08:002011-01-03T23:35:01.405+08:00

Today at mass, I was wondering, where is God? Not that I am feeling lost but it was beginning to feel like the same stuff week in and out and, come on, I told myself, I can't just try to sit out a mass. It would be a waste. Though I am so guilty of that more that half the time.So as with most spiritual searching, one must knock on the door with some focus and so I knelt down and prayed quietly, "

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-70242962196564509972009-05-13T22:25:00.000+08:002011-01-03T23:35:01.312+08:00

I am pretty awestruck by this mangrove tree. The contrast of the red calyx against the green of its leaves makes it photogenic. Thanks to the boardwalk at Sg Buloh, one can hold it in your hand and take a picture.These are unopened.These are opened And this is the general habit of the tree. Habit meaning the form - whether its a tree, climber, shrub etc.It looks festive.I wonder what pollinates

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-4934789053420503972009-05-13T19:46:00.000+08:002011-01-03T23:35:01.295+08:00

Saw this cutie at Sentosa today - Polka-dot nudibranch (Jorunna funebris)Besides nudibranchs, there were a few other people from the seashore groups that were there brought in by the low tide today.Then I happened to see this slug or is it a nudibranch (someone please) and this dude who happened to be there mentioned that it was a slug that could photosynthesize. I can't verify the species but

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-19452867915300570302009-05-13T17:27:00.000+08:002011-01-03T23:35:01.252+08:00

Before I forget again and have to hunt the web for the scientific name!Its quite common along the beach forest and it was first recorded in Singapore in 1950. I browsed the www and realised that the plant is in some flickr sets in Singapore without the name (I commented on them).. so here's the name so that the next time someone gets poked by it, at least can curse it properly.Here's a nice

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-49984875629438237172009-04-30T21:55:00.000+08:002011-01-03T23:35:01.228+08:00

Check out Otterman's post on "Communicating the Swine influenza A (H1N1) crisis" at the Biorefugia For the H1N1, I find these same (as in SARS) international and local sources useful: * WHO Disease Outbreak News * Center for Disease Control and Prevention: Swine Influenza (Flu): cdc.gov/swineflu/ * CDC has a twitter account, @CDCemergency! * Ministry of Health, Singapore: Update on

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-44769885349328304912009-04-27T20:21:00.000+08:002011-01-03T23:35:01.196+08:00

Got my endorphin fix yesterday at the raw duathlon. Did the 5k 40k 5k. I thought since there were no kakis with me, it would definitely be a lonely affair. But highlight number one was a reunion with my BMT buddy Ahmad Hilmy who saw me on FB and told me he was going for this event too. I tried looking out for him at the transition zone but didn't see him but he found me at the start point so

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-86281068943519102732009-04-05T22:17:00.000+08:002011-01-03T23:35:01.166+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-64435639814098608352009-04-04T14:41:00.000+08:002011-01-03T23:35:01.078+08:00

This is the book i just bought... Reading the first story there now called "Two sisters". More about this book here

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-3027426181236608572009-04-04T14:26:00.000+08:002011-01-03T23:35:01.028+08:00

I am in a funny melancholic and reflective mood today... in a good way. After the ride this morning, I went for a friend's father's wake. All throughout the time there, I couldn't help but think of my own parents and how I should do more for them. Then I read in the news papers about Dying well which brought me to Shin Na's blog. Jen and I had watched a documentary about her life called "In

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-15390236527399695822009-04-04T12:34:00.000+08:002011-01-03T23:35:00.916+08:00

Set off at 7am Down Yio Chu Kang - A 100men peloton whizz past me on the other side of the road, those racers are a beautiful blur down the road against the backdrop of the old kampong forest.to Old Upper Thomson Road - Friendly cyclist nods at me, its like sesame street when you are cycling.Along Upper Pierce, meet squirrel, listen to cicadas cacophony, brought me back to days of skipping school

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-87175208688698841572009-04-02T09:20:00.000+08:002011-01-03T23:35:00.893+08:00

The world seems safer because I am here to protect youYou were the perfect solutionA love for plants transplanted to a Creature I call Leea

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-88293537240805636552009-03-24T22:08:00.000+08:002011-01-03T23:35:00.853+08:00

This is a book I have been reading from here and there, once every few nights just before I sleep... Tagore's writing is a soporific to the wakeful and disquiet soul.Tagore was great with words and he weaved them masterfully into the most metaphorically beautiful phrases that one can savour with a deep-hearted delight. The one below describes how he is swamped post Nobel Prize in 1913. "My

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-50687413251373079982009-03-16T11:50:00.000+08:002011-01-03T23:35:00.831+08:00

This was a nice part of the ride along Lim Chu Kang Road. A bit surreal riding on an open road with open fields around. Fantastic.Aaron trying to resuscitate his tyre with the handpump, which we then christened the pump virus, it deflates the tyres with unapprenticed use and when others see you having a pump in hand they will ask for it and deflate their own tyres as well.A nice clear and sunny

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-26999964108613632032009-03-14T01:39:00.000+08:002011-01-03T23:35:00.763+08:00

The Science Centre is a regular place we visit with the kids - but today, there was a special treat; we got to see the Paper Airplane Guy - John Collin showing us how to make various paper airplanes that left the audience mesmerised with a craft that was both clever in terms of the science of flight and artful incorporation of Origami into the making of paper airplanes... This must rank as one of

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-19632968493175195642009-03-14T01:25:00.000+08:002011-01-03T23:35:00.744+08:00

Today a couple of us met up to bring stuff to my place for the next Assisi Hospice Charity Fun day 2009. Its also a good excuse to get together. So Mei Fun, Thomas and Jen Kee were the first to come over. Cynth came over with the largest haul and requested manpower to bring stuff up.. I almost broke into cold sweat when I saw a lorry with large boxes and two workers ready to get going. Luckily

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-22214601399678625342009-03-12T18:32:00.000+08:002011-01-03T23:35:00.668+08:00

Got activated by Siva yesterday to think about how to identify plant viruses for his Plant Virus pract. Fancy the zoologist doing a botany fieldtrip! But I understand he is helping out Prof Wong Sek Man. I don't mind helping such a great prof out anyway.Always one to seize such opportune and useful displacement activity, I scoured the net for search images of plant viruses and here are some

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-16249773341298001652009-03-08T01:05:00.000+08:002011-01-03T23:35:00.604+08:00

Its always nice to ride to Changi with the Zendogs. This time I was catching Otterman and Ladybug who were on their way to PedalUbin. I also could test out my new ride, a second-hand racer which isn't too shabby. I had tested out the clips for the pedal as well as shoes the night before as I have heard some of my friend falling off at road junctions. The ride was great and managed to catch up

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-44221827236366985182009-02-27T23:01:00.000+08:002011-01-03T23:35:00.505+08:00

Its been a busy Feb but I hope March will be better. This album was in the making most of 2008 and as usual Ivan was the more industrious, as usual. The songs are much better than the Seastars2007 album in terms of the arrangement and partly because we are much better at GarageBand now. But still Seastars2007 had its own magic about it. The songs here are meant to capture moments and its a

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-63776148842493469782009-01-04T23:54:00.000+08:002011-01-03T23:35:00.367+08:00

[Copied from Ivan's post on the new song Stroke of Midnight. I like the arrangement and the leads by Ivan. It must be the nicest mash-up we did so I am posting it here as well.]Our first song for 2009, titled: STROKE OF MIDNIGHT[audio=http://www.archive.org/download/StrokeOfMidnight2009/StrokeOfMidnight_starfishstories.wordpress.com_64kb.mp3]Listen/ download at ARCHIVE.ORGFirst conceived by

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-45395334195749264092008-12-20T02:14:00.000+08:002011-01-03T23:35:00.311+08:00

ThermopylaeAs a total outsider to Ancient Greek history, I found this book hard to follow. Too many unfamiliar names being brought up. But the names are brought to context by the author Paul Cartledge so one begins to get acquainted with names and terms like Herodotus, Plutarch, Greco-persian wars. Anyway, obviously my interest was piqued when I watched 300. I rewatched it before the marathon

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-2821128177646677772008-12-08T11:10:00.000+08:002011-01-03T23:34:59.948+08:00

16 years ago, I came down with Nephrotic Syndrome. Its a disease of the kidney which causes you to leach out proteins. The symptoms include tiredness, edema (swelling of tissues due to water retention). The only treatment was steroids (prednisolone) and I was on that for a good 2 years - there are several side effects. Anyway my kidneys were in danger. And I was sick for about 3 years, had

lekowalanoreply@blogger.com7tag:blogger.com,1999:blog-6194320.post-82424896276467597092008-12-07T23:15:00.000+08:002011-01-03T23:34:59.936+08:00

We completed it...

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-66515550973394903812008-12-05T12:09:00.000+08:002011-01-03T23:34:59.922+08:00

I am not crapping here. Ha ha. Its the school break and this means more nature walks at Macritchie. This time, a bunch of students and I are doing our walks in the hope of coming up with a useable guide for other students. The weather has been great and the walks are usually scheduled in the morning to avoid the afternoon rain.The walks have been enlightening, coupled with the fact that the

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-6904351724681764682008-11-23T02:16:00.000+08:002011-01-03T23:34:59.898+08:00

This was a training run 2 days ago from 11 to 1240. Covered 13.2k quite comfortably but was feeling a bit sleepy at midnight. Its strange how as I was running I began to think about how all this started from the Sundown 10K in end May of this year. After that run, I was running extensively in June and started to get more serious about taking part in the Marathon. So I signed up. Its 15 days

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-55968711539291882132008-10-19T16:39:00.000+08:002011-01-03T23:34:59.779+08:00

This morning was the 2008 New Balance Realrun. Went with my running kaki, Darryl. If I can remember correctly, the run started off into reclaimed land, onto tarmac, along Changi coastal road, along the beach and then back to the tarmac to the finish line, 15 km in total. It was a really hot day so the shades and the cap helped tremendously. But the run was more about beating the heat.A well

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-43949177971290461242008-09-18T20:03:00.000+08:002011-01-03T23:34:59.763+08:00

Congrats Team Singapore! Didn't realise that they were coming back. I also missed the tv coverage of the Paralympic Events. There's been some debate about the prize money . Kudos to Ms Eunice Olsen - you've been a real voice. But in the end, is it about the prize money? How these paralympians must have been so proud of themselves. They must have surpassed so many barriers mentally and

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-36586418262680360192008-09-14T21:24:00.000+08:002011-01-03T23:34:59.712+08:00

Distance: 20.9 kmTime: 3hrs (with a 10min stop)In zone 4: 2hrsAverage heart rate: 145Peak heart rate: 165Total calories burnt: 2771Recovery: 17 heartbeats per min in 2 minsThe running loop isn't complete cos by the 18 km mark my right knee hurt again so by 20 k, I decided to stop. I got a feeling some thigh muscle or tendon is pulling on some part of the knee and causing the pain. At least it

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-30396102301877171322008-09-14T18:45:00.000+08:002011-01-03T23:34:59.697+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-91231165527367709172008-09-07T13:16:00.000+08:002011-01-03T23:34:59.685+08:00

Today's run and review of the week's training.. can I keep this up?Distance: 12.92 kmTime: 1hr 20minsAve heart rate: 142Time in Heart rate Zone 4: 1hr 5 minsTotal calories: 1558Recovery in 2 mins: Down by 14 bpm

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-34546188135342581912008-09-05T01:04:00.000+08:002011-01-03T23:34:59.671+08:00

A Quiet Afternoon[audio=http://www.archive.org/download/QuietAfternoon/2_Quiet-Afternoon-2.3.mp3]Listen/ download at ARCHIVE.ORGDid this song quiet a while ago. It was a raw version with just 2 guitar tracks and I passed it to Ivan to add to it. Since he bought a bass, I thought it would be nice to fill the background with some lower notes. He also added some nice acoustic guitar fills to it.A

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-91297021951080128922008-09-04T22:43:00.000+08:002011-01-03T23:34:59.658+08:00

Mon - Short 3.5k run (recovery run from last weeks 21k)Tues - Cycle 21kWed - RestThurs - 10k run at MacRits been a long time since I ran the Macritchie route but I realised after having trained on the road for such a long time, the slopes make for a good cardio. The air was super fresh and it was good to be in the forest.I got this training schedule and adapted it a bit from Runner's World -

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-32804732923726066092008-08-27T09:55:00.000+08:002011-01-03T23:34:59.644+08:00

Start out slow"The discipline of going out slow, rather than allowing the excitement of the marathon to burn you up, is very valuable," says Calabrese.Advice on the Marathon from Runner's World article "LONG MAY YOU RUN" on the long run training.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-81392496163155436792008-08-25T21:18:00.000+08:002011-01-03T23:34:59.567+08:00

Sunday 24 Aug 2008 - Woke up at 4.00 am and picked Darryl up to go for the Army Half Marathon yesterday. Reaching the start point at 6 am, we made sure we were early enough to be near the start at the 630 am flag-off.It was my first half-marathon so I was really looking forward to it. I had trained since June after the Sundown 10K run. Training had been intense since June but I had scaled it

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-77000322971298045862008-08-03T17:36:00.000+08:002011-01-03T23:34:59.528+08:00

Ran to my parents place today (where the dog sign is), had a conversation with them and my younger sis. My younger sis suggested that when I run, I should impact the ground with my metatarsals and not the heel. this should help reduce the stress on the knee. It worked.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-44358974821801255362008-07-29T20:50:00.000+08:002011-01-03T23:34:59.496+08:00

Mahatma - Pilgrim of PeacePart 1/5 http://www.youtube.com/watch?v=W-_hnwjK_dgPart 2/5 http://www.youtube.com/watch?v=KkCH2uWNC18Part 3/5 http://www.youtube.com/watch?v=BwH7Q1cOncIPart 4/5 http://www.youtube.com/watch?v=uj1QTs5Lm0QPart 5/5 http://www.youtube.com/watch?v=UqI4wE2isRQNotes: Some very good original footage and 1st-hand perspectives of the great Bapu of India. The authority and

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-31652441571138402262008-07-26T20:57:00.000+08:002011-01-03T23:34:59.483+08:00

The link below is a special issue of the journal India Perspectives. It's dedicated to Gandhi and his non-violent way. Almost all were familiar to me but what was really new to me was the American perspective and an insight into how Martin Luther King Jr developed non-violence from the Rosa Sparks incident... King used to sleep with a revolver beneath his pillow but after being advised by a

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-58863361514081406772008-07-16T22:26:00.000+08:002011-01-03T23:34:59.464+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-4973566867947182562008-07-12T12:26:00.000+08:002011-01-03T23:34:59.438+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-871401224995383452008-07-04T23:30:00.000+08:002011-01-03T23:34:59.316+08:00

Leea's born today. She's named after the genus Leea which is found in South and Southeast Asia. It means delicate in Hebrew..

lekowalanoreply@blogger.com4tag:blogger.com,1999:blog-6194320.post-79471238851933960292008-06-22T22:15:00.000+08:002011-01-03T23:34:59.264+08:00

In preparation for the Army half-marathon - the Singapore Bay Run on Sunday, 24 August 2008. Registration ends 30th June.http://www.mapmyrun.comThis is a 6km route. For the longer runs, I make 4 more loops round Punggol Park to complete 10km.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-8115102571433857282008-06-04T22:56:00.000+08:002011-01-03T23:34:59.227+08:00

Here's a little summary from the final fieldtrip to sentosa for the biophilia programme (24th May 2008). The students have been great to work with thanks to their initiative and level of enthusiasm. (hmmm but why haven't they contributed to this blog?!?). Fellow colleagues that came for the fieldtrips made the programme successful in its own way.We've been lucky with the tides this year and

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-19409632978384417112008-06-01T15:17:00.000+08:002011-01-03T23:34:59.127+08:00

Otterman and friends at the NTU bike rally. Wish I was there but I think my week has been too packed already.

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-16096297571587799852008-06-01T14:45:00.000+08:002011-01-03T23:34:59.092+08:00

After sundown, it was Joshua's turn to run at the Cold Storage race for kids. Parents have to run along. Here he is in action. Brother Matt and Mum were there to give support. Before the race, lining up. Little brother Matt patiently supporting ge ge throughout the race.Josh with the nice running strides he has. I was running alongside trying to catch up with mr speedracer.The medal! (

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-73844769833994386972008-06-01T14:37:00.000+08:002011-01-03T23:34:59.075+08:00

it was a fun night running with my colleagues. We had signed up as teams for the Sundown marathon. My first marathon (oh well, if you consider 10.5 km). But it was fun as the crowd at Changi cheered us on. We got hungry running back cos of the barbecues that were going on there. I am tempted to run either the half or full marathon cos after the 10 km finishing line, we wished there was another

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-34863820769792786592008-06-01T13:53:00.000+08:002011-01-03T23:34:59.012+08:00

Quite a few years ago when I was in University (year 1), I attended a talk by a priest who said.. heaven begins now, and he quoted some words from John in the new testament.. Fast forward many years to just 3 years ago, Br Broughton describes how he told students that they experience heaven as they meet up in a fast food restaurant and have fun and laughter over a meal, enjoy the company of close

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-75521014335550364462008-05-19T13:12:00.000+08:002011-01-03T23:34:58.765+08:00

The Assisi hospice charity fun day was a great way to spend the Sunday. So the kakis rounded up some used stuff such as bags, books and clothes to sell at the fun fair. We had ensured that the stuff coming in from friends and all were of good quality stuff so quite a few things were branded actually. And I had "let go" of some of my books as well that would have just collected dust on my shelf

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-35503514618711461472008-05-11T17:25:00.000+08:002011-01-03T23:34:58.732+08:00

One fieldtrip left and a seminar series at the science centre before the Biophilia programme draws to a close for the year. Hopefully we can run it again next year. The idea is to arouse biophilia in students, who otherwise would not have an authentic experience of nature here in Urban Singapore. But its more than that. Besides the place-based learning, the students come up with their

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-69951213560779618792008-05-09T23:17:00.000+08:002011-01-03T23:34:58.715+08:00

Gee, this is unbelievable....Hundreds of thousands of people have no food, water or shelter. International aid agencies on the ground say seven tonnes of high-energy biscuits have been distributed in the delta region, but they have reached only 10% of those that need help.Despite this, Burma's foreign ministry issued a statement on Friday saying it was not ready to allow foreign aid workers to

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-46617351234344202592008-05-08T21:38:00.000+08:002011-01-03T23:34:58.701+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-52283277957843576772008-05-04T23:22:00.000+08:002011-01-03T23:34:58.673+08:00

introducing the Celestron Firstscope 80.....

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-17797138607054864492008-04-28T22:53:00.000+08:002011-01-03T23:34:58.613+08:00

I finished this book about a week ago. One of the nicest literature written by the great Bapu. I guess its because his life revolved around it or should I say the teachings of the Gita revolved around his life. I have read lots of things written by him and true to his writing style, you almost feel that he is talking directly to you and that you are sitting there somewhere in his Ashram as he

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-33030738811857935312008-04-19T09:56:00.000+08:002011-01-03T23:34:58.591+08:00

[youtube=http://www.youtube.com/v/chXEraRnE4o&hl]I used to have a Praise and Worship band and we played together for about 2-3 years together. It was very much a part of Jen and my life as youth. Those were very exciting and engaging times with the youth groups in the church and we'd be called to play gigs for quite a few events. This video captures the feel of those P&W sessions really

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-261287694065642652008-04-13T23:45:00.000+08:002011-01-03T23:34:58.451+08:00

The morning started out with a nice view of the seashore exposed by the low tide (0.3 m). The sky was clear and the sound of the ebbing waves beckoned.The students were to carry out their transect study. I was with a group of them when they set up a 40 m long line transect across the intertidal zone. It must have been one of those fulfilling days as a bio teacher. The sun, the sand and the

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-67883672761014401832008-04-08T23:23:00.000+08:002011-01-03T23:34:58.395+08:00

From time to time, my sister needs a guitar player to play in church so she calls me... Usually she has to let me listen to the song by passing me CDs or tries to sing it to me over the phone (doesn't really work). Most of the songs are new and I really lost touch with those. Will be helping her to play this Sunday for some youths.. Luckily for us, got youtube and I found all the songs she

lekowalanoreply@blogger.com1tag:blogger.com,1999:blog-6194320.post-19233795189969865492008-04-02T22:56:00.000+08:002011-01-03T23:34:58.368+08:00

Sometime in 2006, I was looking for a seashore environment to bring students to study the intertidal zone. The Changi coast near the Tanah Merah Ferry Terminal was a nice choice but there were too many sandflies. So one day, I decided to go to Sentosa with my family. The reclaimed beaches just didn't make it cos it was void of life... almost except for pesky sunbathers. I was there for about

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-2031568140492136522008-03-30T12:33:00.000+08:002011-01-03T23:34:58.330+08:00

I was reading Sea Stories (Classic Illustrated Edition) Compiled by Cooper Edens. Its a really nice compilation of stories inspired by the sea. Like the 20,000 Leagues under the sea, Captain Blackbeard, The Old Man and the Sea, The Rime of the Ancient Mariner...What attracted me to book was the front cover.. it was a nice paintingOne of the entries for the book was this Poem by Richard Starkey.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-41202049710411880062008-03-30T11:51:00.000+08:002011-01-03T23:34:58.300+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-16510882630559415232008-03-22T23:16:00.000+08:002011-01-03T23:34:58.259+08:00

The Dalai Lama, exiled in the Indian hill town of Dharamsala since 1959, said that introduction of "industrial food practices" into Tibet would perpetuate animal suffering.He said in the letter: "I have been particularly concerned with the sufferings of chickens for many years."It was the death of a chicken that finally strengthened my resolve to become vegetarian."These days, when I see a row of

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-33852204383726129242008-03-22T22:56:00.000+08:002011-01-03T23:34:58.162+08:00

That's short form for Indian Orchestra. I had the privilege of overseeing this group of students build up an orchestra from scratch. They had good leaders in their peers and saw through the entire project from the start with a commitment that was commendable by any standards.But this post is also about their performance of the songs that was Ramayana-themed and performed at the library@

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-49494990692069777512008-03-21T09:27:00.000+08:002011-01-03T23:34:58.137+08:00

Guess who said this. "It was the death of a chicken that finally strengthened my resolve to become vegetarian."These days, when I see a row of plucked chickens hanging in a meat shop, it hurts."Watch out for part II for the answer.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-66262272890224116832008-03-16T00:38:00.000+08:002011-01-03T23:34:58.111+08:00

No 1. Watch this video No.2 Read these by Gandhi. Going vegetarian for the sake of health may not work in the long term. It should have a moral basis to last...+ Gandhi's "Moral Basis for Vegetarianism"+ Speech delivered by Gandhi at a Social Meeting organised by the London Vegetarian Society, 20 November 1931 No. 3. If you are Singaporean, this "Lifewise" article by

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-34577308043951376492008-03-11T23:01:00.000+08:002011-01-03T23:34:57.969+08:00

Meet mer-dog, who appeared in my dream. In the dream, I was fishing and after a second cast of the line, I got a bite and I jerked the rod to get a strike.. it was a big turquoise and red fish... but lo and behold, as I reeled it up, I noticed that the head resembled my mum's schnauzer - Emily. I quickly released the hook from its mouth and pet its head.... then the dream ended. Was it because

lekowalanoreply@blogger.com2tag:blogger.com,1999:blog-6194320.post-72587143199585499752008-02-17T09:35:00.000+08:002011-01-03T23:34:57.940+08:00

Firefly[audio=http://www.archive.org/download/Firefly_485/Firefly_64kb.mp3]Listen/ download at ARCHIVE.ORGThis song is about flying free and igniting your imagination (or the other way around). I felt the song in my mind so it was easy to write it. Its raw though and needs the fine engineering touches of IvanRead more at the band's page.

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-15640149459363290262008-01-27T11:00:00.000+08:002011-01-03T23:34:57.920+08:00

I am relooking at some notes and slides I prepared for this topic. Its an interesting topic not only because of the science behind it but also the ethical, social and legal implications (that makes the acronym "ELSI") which blur the lines between right and wrong. Here are two very good resourcesThe first is the NOVA programs. The videos capture authentic situations that individuals face with

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-70308467268284013652008-01-13T02:04:00.000+08:002011-01-03T23:34:57.887+08:00

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-48276952106111817272007-12-23T02:00:00.000+08:002011-01-03T23:34:57.758+08:00

A collection of essays, biographies and Nobel lectures from 10 Nobel Laureates. The literary styles were contrasting and for some, I just couldn't read beyond 2-3 paragraphs so I skipped them. Those in asterisk were the ones I really got down to reading as they were styles that appealed to me more. I liked especially the one by Amartya Sen and he also wrote about Rabindranath Tagore in this

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-41972039958543735862007-12-23T01:18:00.000+08:002011-01-03T23:34:57.664+08:00

There is something fascinating about whales and dolphins. I remember giving a lecture in school on Lipids (an 'A' level biology subtopic) and as a digression, I told the class a story about Whaling in Nantucket in the 18th century. Its somewhat related to lipids as the whaling industry was mainly based on the lipid found in the spermaceti of the sperm whale. A large whale could provide up to 3

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-89847607444164596882007-12-18T16:30:00.000+08:002011-01-03T23:34:57.433+08:00

The fact that we even embarked on today's ride was a feat in itself as the last ride was just 3 days ago. What's important in a zendog ride are the kakis...becos that means there's gonna be good conversation and some good makan. Most importantly, the kakis are motivation to wake up at 5.45 am to get ready.Otterman's speedometer showed a total distance of 84.19km, in 4hrs 48 mins and 11s.

lekowalanoreply@blogger.com3tag:blogger.com,1999:blog-6194320.post-78266864161523693322007-12-15T15:42:00.000+08:002011-01-03T23:34:57.412+08:00

Its been a while since I joined the Zendogs for a ride. The Zendogs was conceived circa 2000. So this time it was the park connectors (PCNs) we were checking out. From Sengkang, I took the Serangoon river PCN to reach Tampines Road and that was a beautiful road to ride on at 7am in the morning. Somehow, it felt like old Singapore kampung and the sense of history could be felt. The view from

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-53046562612883351952007-12-14T00:07:00.000+08:002011-01-03T23:34:57.399+08:00

MarsEdit 2.0 is just so good to use that I decided to pay the US$29 plus for it. ArrhghThis is again this guy's fault

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-48447306485584760192007-12-13T23:18:00.000+08:002011-01-03T23:34:57.385+08:00

Howard Gardner, Hobbs Professor of Cognition and Education, Harvard Graduate School of Education, is the guy who came up with Multiple Intelligences. Basically, "In his conception, a child who masters the multiplication table easily is not necessarily more intelligent overall than a child who struggles to do so. The second child may be stronger in another kind of intelligence..." Nice huh? I

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-4490047956280255312007-12-06T22:43:00.000+08:002011-01-03T23:34:57.372+08:00

Matt was smiling in his sleep one afternoon and Jen took this and sms'ed me. Its really calming and I must ask him what he was dreaming about...  Here's another one of him kooning in a post exactly one year ago entitled Tidur

lekowalanoreply@blogger.com0tag:blogger.com,1999:blog-6194320.post-50558723628118485542007-12-06T22:09:00.000+08:002011-01-03T23:34:57.341+08:00

There's alot more to him than meets the eye... His late teens to his twenties were the hardest, during the occupation of Poland by Germany. He somehow survived an accident by a lorry. By then, he was orphaned and lost his only brother, a doctor who died of some disease as he was working in hospital. Wojtyla* carried his brother's stethoscope even when he moved to the Vatican. He was

lekowalanoreply@blogger.com1