Important Announcement to All

Dear Members of R²unners,

I am hereby to inform you the closure of R²unners Club. A final decision made by Coach Robin.

With the closure of the club, all benefits and terms will no longer in valid. The committee has also been dismissed. From the starting of the club till today, everything is done on a volunteering basis and it shall be the way after the club has closed down.

The membership fee has been returned to those who had paid for this year's membership. The left over funds from 2008 will be given to Coach Robin as a token of appreciation for coaching us in the past 1 yr. If you have objections with the settlement of the left over funds, please contact me personally.

R²unners will still exist as a running group which will always be a representation of Coach Robin, Richard and runners who you know who you are.
Training days are still on the Monday, Wednesday and Friday, 6pm at SP Stadium. Apart from that, Saturday's Leisure Long Run is still on which you may check the blog for updates.

Thank you for the support and effort for the past 1 year.
Hope the passion of running stays in you and continue to burn.

Yours faithfully,
Meifang

Newton Active Run 2009

didn't took a lot of photos that day.. only got a couple of it..


a little milo is always good after the run

Remembering the past...

Hey people.. Please bring down at least one photo album of your past, the younger the better... I'm sure most of us like to see Richard and Coach robin photo too so ya coach remember to bring ar... can help to remind richard about it too... this msg apply to all that happen to read this blog and happen to be free on friday... if possible, come to stadium a little early so that we can have a good laugh before training start...

thanks...
from seeyong

WINGS X-COUNTRY 2009

GOOD JOB TO EVERYONE WHO RAN THIS AFTERNOON!
Giving your best shot is all that matters!

ENJOY THE PEEKS (from what i have)

















































xoxo
grace

No Leisure Run on the 24 & 31 Jan

Hi guys,

Please take note that there will not be any MacRitchie Leisure run on the 24 & 31 January due to Chinese New Year. The run shall resume on the 7th February 2009.

Wish you guys Happy Lunar New Year in advance. Enjoy!
Eat more more and come back to slim down. lolx

3 Jan MacRitchie Leisure Run is Cancelled

Anyone who is preparing to go for the coming Saturday, 3rd Jan MacRitchie leisure run, please take note that it's cancelled.

The next leisure run will be on the 10th Janurary 2009, same time 2pm at the carpark.

Happy 2009 to everyone. Enjoy!

MacRitchie 10km Leisure Run

MacRitchie 10km Leisure Run cum Gathering

A weekly run initiated by seniors and coach.

Every Saturday
Starting at 2pm
Meet at the Carpark

Anyone who is interested, can join in the run.

TAKE THE WET TEST: LEARN YOUR FOOT TYPE

A simple wet test can tell you if you have flat or high arches, and how to choose your running shoes accordingly.

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the "wet test," below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch

If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch

If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

Tomorrow - Wed, 24th Dec training starts at 5pm!

PLEASE TAKE NOTE! THANKS!

Hi people

E-mail from mei yi.. too lazy to edit the text so ya this is the UNCUT version..

Dear All,

Hi, seasons greetings! You are cordially invited to SIM track's post christmas-new year BBQ. Details are as follows:

Date: 29 Dec 08 (mon)
Time: 7pm onwards
Venue: Costa Sands Pasir Ris (unit TBA)

Please kindly spread the word around as I do not have all your contacts, thanks!

Do revert your attendance for logistics planning(:

Cheers,
Mei Yi

Suburban Run Detail

Race Event Details

Date: Sunday, 15 March 2009

Time: 8am to 12pm

Venue: Sengkang East Drive (Map to be released shortly)

Race Categories & Fees

Two-in-a-Team Category	Early Bird	Normal Fee
	Till 31 Jan
10km Two-in-a-Team Run (10km x 2 persons) - Both Males - Both Females - Mixed	$42 (for 2 persons)	$48 (for 2 persons)
5km Two-in-a-Team Run (5km x 2 persons) - Both Males - Both Females - Mixed	$38 (for 2 persons)	$44 (for 2 persons)
2km Two-in-a-Team FUN Run* (2km x 2 persons) - Parent-Kid - Siblings - Couples - Friends/Neighbours	$30 (for 2 persons)	$35 (for 2 persons)

Individual Category	Early Bird	Normal Fee
	Till 31 Jan
10km Individual Competitive - Male - Female	$22	$26
5km Individual Competitive - Male - Female	$20	$24

Each participant will receive anEvent T-shirt worth $20.

* Minimum Age of 2km Fun Run: 9 years old as of race day.

Race Pack Collection

All participants must collect their race pack containing essential race items at the Race Pack Collection.

Date: 7 - 8 March 2009, Saturday & Sunday

Time: 12pm to 6pm

Venue: To be announced

Refer: http://suburbanrun.com/index.php?page=race-details

Annual Gathering

THANKS TO EVERYONE WHO CONTRIBUTED AND PUT IN ALL THEIR EFFORT.
Pictures from yesterday, enjoy!

That's all! These are from my cam. If ya'll have anymore pics, can mail me - fauxromantico@hotmail.com. I'll post them up here!

-grace