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