Tech Blogger Life

Pencils vs Pen

2010-04-01T22:25:00.002+08:00

Pencils are infinitely better than any pen. Go through your pencil holder right now and remove all the pens which do not belong there any way because naming rights! That said, the beauty of the pencil lies in its base interaction with the user. When one gets hold of a pencil, its capacity to be used must be formed by you the user. It then becomes your own. Its relative sharpness or dullness reflects your own personality. Some uptight types insist on it being perpetually sharp and long. Others are more deliberate about their pencil point, some run it down to the ground before sharpening again. As one who draws with a pencil I prefer to slowly whittle down the sharp point from use until it reaches a perfect balance of dullness to sharpness ratio which makes for the absolute best medium in which sketching and shading can be accomplished.
The length of one's pencil is another customizable feature notably absent from any decent pen (jerry rigging aside). Most prefer a decent length, while of course the 3/4 to 1/2 length being ideal. I enjoy using the pencil until the very edge of the eraser metal. I can gauge easily my usage of this particular implement and the many adventures we have been through, notes in class, doodles on the margins, sketches of trees in the park, or simple notes about grocery shopping. The pencil not only engaged in these activities of my daily life, but it accompanies me along with my journeys where ever I happen to go.
The pencil sustains scratch marks from wear and tear, indentations made by finger nails during boring lectures, and teeth marks while cramming for finals. Sometimes I draw pictures with my thumbnail, patterns or even words. All of these marks remain, although inevitably it is erased and turned into shavings as its use weighs on the graphite clay mixture within it.
The eraser is a personality unique to each individual pencil, some work wonderfully leaving clear paper behind while others do nothing but smear. This is a clear advantage of the pencil however, erasing allows one to tinker with the drawing or the written word until it comes out as desired. The pencil is forgiving and will allow you to fully express yourself. The color of the marks it makes are far more beautiful than any left by ink. Its marks may be light, heavy and dark and everything inbetween, a flexibility the pen greatly lacks in its entrapped black (or blue) and white world.
Our love for the pencil has lead us to construct special homes for them, the pencil holder. Recently invaded by assortments of pens, markers and highlighters, the pencil shares this home reluctantly comfortable in the knowledge of its true purpose. While formally shaved with a simply knife, we have seen fit to construct special machines specifically for the purpose of sharpening them. We called these "pencil sharpeners". The classic hand crank we all remember from elementary school. More recent bastard electric varieties have crept in, robbing our youth of the beautiful experience of examining the interior workings of the human powered machine. But luckily, the personal and transportable sharpener will likely always be the same razor blade based system.
The pencil is so ubiquitous that I no longer even purchase them any more. I find them on the ground on sidewalks, in buildings or left on tables. I pocket every one and bring them home to be used whenever the current friend meets its inevitable end. This always brings a sort of sentimentality to the pencil, some where on its journey it was abandoned specifically in order to meet me. Our fates were intertwined. It becomes a friend. Its hexagonal shape allows for more enjoyable fiddling than a boring circular pen could ever allow. The pen is sterile, indifferent, uniform and boring. The pencil is the durable friend, comfortable, fun, as changing as you are, and as reflective of your own person. The pencil is beautiful.

How to solved Fizzbuzz programming

2010-03-11T21:34:00.000+08:00

Credit : http://www.geekschool.org/programming/fizzbuzz/

Get Hired With FizzBuzz

Let’s start Geek School off with a trivial problem that may come up in your next interview. The problem is based on a real drinking game. There are several variations but here’s the version we’ll work with:

Write a program that prints the numbers from 1 to 100. But for multiples of three print “Fizz” instead of the number and for the multiples of five print “Buzz.” For numbers which are multiples of both three and five print “FizzBuzz.”

This programming problem has been discussed a lot lately because apparently a lot of programmers can’t do it. I’ve never been asked this question in an interview; I had never heard of it until I read Why Can’t Programmers.. Program? I have been asked to write code on a whiteboard during an interview, and it can be nerve-wracking even if you know what you’re doing. More than once I’ve made mistakes or had to wing it because the interviewer assumed I would have the language spec and all libraries and APIs memorized. FizzBuzz can be solved in any language without having to know any tricks or remember obscure library functions.
Because programmers are usually more than a little obsessed with details, when asked to solve FizzBuzz a typical programmer will probably ask what language to use, or worry about how to run their code to show that it works (or doesn’t). That’s not important, though code that actually runs would probably score some points for the candidate.
Let’s start by making sure we understand the problem, then come up with a strategy for solving it. This is how programmers are supposed to solve problems, and this is the process the interviewer wants to see (assuming they aren’t just sadistic).

print the numbers from 1 to 100
for multiples of 3 print “Fizz” instead of the number
for multiples of 5 print “Buzz” instead of the number
for multiples of 3 and 5 print “FizzBuzz” instead of the number

The typical solutions will use a loop to run through the numbers 1 to 100. C-like languages (C, C++, C#, Java, JavaScript, PHP, etc.) all have a for statement to loop, something like: for (i = 1; i <= 100; i++) {...}. Python is a little different: for i in range(1, 101). Ruby has a few ways to do this, but let’s start with for i in 1..100. Counting loops like this are basic stuff, so you should know how to write this kind of loop in every language on your résumé, and especially the language the job interview will focus on.
Watch for off-by-one errors. A likely off-by-one error would count to 99 instead of 100. In a C-like language an off-by-one error looks like for (i = 1; i < 100; i++). In Python it’s easy to forget that the range function returns a list from the first number up to but not including the last value, so range(1, 100) returns the list [1, 2, 3, ..., 98, 99].
Some languages require variables be declared before you use them, and some languages don’t. You should know how to declare variables and all of the basic types. For looping from 1 to 100 an integer will do. No need to get fancy with bytes or unsigned types unless you want to get quizzed about it. Counting loops should use integers, not floating (real) numbers, unless you are very sure what you’re doing. In a job interview you should expect to be asked about basic types of the language you are using, including the range of values each type can express. The FizzBuzz problem may look dumb but it opens the door for asking questions about things a programmer is expected to know without looking them up.
Here’s a pseudo-code version, which may satisfy some interviewers:

int i;
for (i = 1; i <= 100; i++)
{
    if i is a multiple of 3 print "Fizz"
    else if i is a multiple of 5 print "Buzz"
    else if i is a multiple of 3 and a multiple of 5 print "FizzBuzz"
    else print i
}

Obviously we’ll need to know how to find out if a number is a multiple of 3, 5, or both. If you don’t know how to do this you’re not going to get the job.
Remember your grade school arithmetic: y is a multiple of x if y/x is a whole number. Another way to say that is y is a multiple of x if the remainder of y/x equals 0. The usual way to get the remainder of dividing one integer by another is the modulo operator or function. In C, C++, PHP, Java, JavaScript, etc. the modulo operator is %, so 10 % 3 equals 1 and 10 % 5 equals 0.
Fleshing out the pseudo-code:

int i;
for (i = 1; i <= 100; i++)
{
    if (i % 3 == 0) print "Fizz"
    else if (i % 5 == 0) print "Buzz"
    else if (i % 3 == 0 && i % 5 == 0) print "FizzBuzz"
    else print i
}

You’re going to need to know how to print a string and a number out. That varies by language: printf() in C and C++; print in PHP, Python, and Ruby; System.out.print in Java. If you chose C you’ll have to know about printf()’s formatting characters: printf("%d", i). If you chose C++ you can use printf() but you will probably be expected to know how to use cout and output streams.
Look over the pseudo-code for problems. The code as it is matches the initial description of the problem, but it has an error. What will happen when i equals 15? 15 % 3 == 0 will be true, so the code will print Fizz when it should print FizzBuzz. The order of the tests (the if/else if statements) is significant: if the tests aren’t done in the right order the program will be wrong.
You can fix this by changing the order of the tests:

int i;
for (i = 1; i <= 100; i++)
{
    if (i % 3 == 0 && i % 5 == 0) print "FizzBuzz"
    else if (i % 3 == 0) print "Fizz"
    else if (i % 5 == 0) print "Buzz"
    else print i
}

Testing if i is a multiple of 3 and 5 can be changed to testing if i is a multiple of 15, because 15 is the least common multiple of 3 and 5. Any number that is a multiple of 3 and 5 will also be a multiple of the LCM of 3 and 5. The LCM in this case is 3 times 5, but if the problem involved multiples of 4 and 6 the LCM would be 12, not 24.
Here are some final examples in various languages:
C

#include 

int main()
{
    int i;

    for (i = 0; i <= 100; i++)
    {
        if (i % 15 == 0)
            printf("FizzBuzz");
        else if (i % 3 == 0)
            printf("Fizz");
        else if (i % 5 == 0)
            printf("Buzz");
        else
            printf("%d", i);

        printf("\n");
    }
}

C++

#include 

using namespace std;

int main()
{
    for (int i = 0; i <= 100; i++)
    {
        if (i % 15 == 0)
            cout << "FizzBuzz";
        else if (i % 3 == 0)
            cout << "Fizz";
        else if (i % 5 == 0)
            cout << "Buzz";
        else
            cout << i;

        cout << endl;
    }
}

Java

public class FizzBuzz
{
    public static void main(String [] args)
    {
        for (int i = 1; i <= 100; i++)
        {
            if (i % 15 == 0)
                System.out.print("FizzBuzz");
            else if (i % 3 == 0)
                System.out.print("Fizz");
            else if (i % 5 == 0)
                System.out.print("Buzz");
            else
                System.out.print(i);

            System.out.println();
        }
    }

}

Perl

#!/usr/bin/perl

for ($i = 1; $i <= 100; $i++)
{
    if ($i % 15 == 0) {
        print "FizzBuzz"
    }
    elsif ($i % 3 == 0) {
        print "Fizz";
    }
    elsif ($i % 5 == 0) {
        print "Buzz";
    }
    else {
        print $i;
    }

    print "\n";
}

Python

for i in range(1, 101):
    if i % 15 == 0:
        print 'FizzBuzz'
    elif i % 3 == 0:
        print 'Fizz'
    elif i % 5 == 0:
        print 'Buzz'
    else:
        print i

Javascript (execute in Firebug debugger)

for (var i=1; i <= 100; i++)
{
    if (i % 15 == 0)
        console.log("FizzBuzz");
    else if (i % 3 == 0)
        console.log("Fizz");
    else if (i % 5 == 0)
        console.log("Buzz");
    else
        console.log(i);
}

PHP

for ($i = 1; $i <= 100; $i++)
{
    if ($i % 15 == 0)
        print "FizzBuzz";
    elseif ($i % 3 == 0)
        print "Fizz";
    elseif ($i % 5 == 0)
        print "Buzz";
    else
        print $i;

    print "\n";
}

Ruby

for i in 1..100
    if i % 15 == 0 then
        print "FizzBuzz"
    elsif i % 3 == 0 then
        print "Fizz"
    elsif i % 5 == 0 then
        print "Buzz"
    else
        print i
    end

    print "\n"
end

LOLCode

HAI
CAN HAS STDIO?
I HAS A VAR IZ 0
IM IN YR LOOP
 UPZ VAR!!1
 IZ VAR BIGR THAN 100?
  GTFO.
 KTHX
 IZ VAR LEFTOVAR 15 LIEK 0?
  VISIBLE "FIZZBUZZ"
 KTHX
 ORLY?
 IZ VAR LEFTOVAR 5 LIEK 0?
  VISIBLE "BUZZ"
 KTHX
 ORLY?
 IZ VAR LEFTOVAR 3 LIEK 0?
  VISIBLE "FIZZ"
 KTHX
 NOWAI
  VISIBLE VAR
 KTHX
KTHX
KTHXBYE

Execute it here.
There are lots of other ways to write this code. It’s best to stick with the obvious — if you go for the clever solution you are more likely to make a mistake. In an interview situation be careful not to overestimate the interviewer: if you write too-clever code they don’t understand they might be put off and decide you’re too much of a hacker.
As dumb as it looked at first, FizzBuzz actually tested for some fundamental programming skills and familiarity with the language you’re writing in:

understanding a problem and making a plan to solve it
stepwise refinement of the code
looping with a counter
off-by-one errors
variable declarations and types
quoted string literals
using the modulo operator to get remainder of integer division
correct ordering of if/else if tests
standard (console) output of strings and integers

If you can write out a working program with any necessary includes and class and function declaration the interviewer will know that you aren’t a fraud. You may not ever be asked to solve this particular problem, but the programming process is the same, and even for trivial problems like this you need to know your language pretty well.

The Non Programming Programmer

2010-03-11T21:32:00.000+08:00

Credit : http://www.codinghorror.com/blog/

The Non-Programming Programmer

I find it difficult to believe, but the reports keep pouring in via Twitter and email: many candidates who show up for programming job interviews can't program. At all. Consider this recent email from Mike Lin:

The article Why Can't Programmers... Program? changed the way I did interviews. I used to lead off by building rapport. That proved to be too time-consuming when, as you mentioned, the vast majority of candidates were simply non-technical. So I started leading off with technical questions. First progressing from easy to hard questions. Then I noticed I identified the rejects faster if I went the other way – hard questions first – so long as the hard questions were still in the "if you don't know this then you can't work here" category. Most of my interviews still took about twenty minutes, because tough questions take some time to answer and evaluate. But it was a big improvement over the rapport-building method; and it could be done over the phone. After reading your article, I started doing code interviews over the phone, using web meetings. My interview times were down to about 15 minutes each to identify people who just can't code— the vast majority.

I wrote that article in 2007, and I am stunned, but not entirely surprised, to hear that three years later "the vast majority" of so-called programmers who apply for a programming job interview are unable to write the smallest of programs. To be clear, hard is a relative term -- we're not talking about complicated, Google-style graduate computer science interview problems. This is extremely simple stuff we're asking candidates to do. And they can't. It's the equivalent of attempting to hire a truck driver and finding out that 90 percent of the job applicants can't find the gas pedal or the gear shift.
I agree, it's insane. But it happens every day, and is (apparently) an epidemic hiring problem in our industry.
You have to get to the simple technical interview questions immediately to screen out the legions of non-programming programmers. Screening over the telephone is a wise choice, as I've noted before. But screening over the internet is even better, and arguably more natural for code.

I still wasn't super-happy with having to start up the web meeting and making these guys share their desktops with me. I searched for other suitable tools for doing short "pen-and-paper" style coding interviews over the web, but I couldn't find any. So I did what any self-respecting programmer would do. I wrote one. Man, was it worth it! I schedule my initial technical screenings with job applicants in 15-minute blocks. I'm usually done in 5-10 minutes, sadly. I schedule an actual interview with them if they can at least write simple a 10-line program. That doesn't happen often, but at least I don't have to waste a whole lot of time anymore.

Mike adds a disclaimer that his homegrown coding interview tool isn't meant to show off his coding prowess. He needed a tool, so he wrote one -- and thoughtfully shared it with us. There might well be others out there; what online tools do you use to screen programmers?
Three years later, I'm still wondering: why do people who can't write a simple program even entertain the idea they can get jobs as working programmers? Clearly, some of them must be succeeding. Which means our industry-wide interviewing standards for programmers are woefully inadequate, and that's a disgrace. It's degrading to every working programmer.
At least bad programmers can be educated; non-programming programmers are not only hopeless but also cheapen the careers of everyone around them. They must be eradicated, starting with simple technical programming tests that should be a part of every programmer interview.

Cannot open Microsoft related websites - Solution 2

2010-03-09T21:39:00.002+08:00

Disabling the Windows "DNS Client" service

Windows 2000 and later have a "DNS Client" service which is enabled by default.
This service caches DNS lookups for the local computer only. This potentially saves a bit of bandwidth and makes DNS lookups a bit faster by preventing DNS lookups from being sent over the Internet connection if the same data has recently been requested on this same computer.

However, if you are running Simple DNS Plus (which also caches DNS lookups) on a computer on the local network, then there is nothing gained by also running this service on local computers - it will only use extra resources to cache the same data again.
You will actually save both CPU power and memory by disabling the service on all the local computers.
Simple DNS Plus acts as a central DNS cache so that if two computers request the same domain name, only one external lookup is needed, and the DNS cache only takes up resources on one computer. This is much more efficient compared to each computer running its own DNS cache.

Disabling this service also reduces possible confusion about where cached DNS records might be coming from when trouble shooting DNS or other caching issues.

We recommend disabling the "DNS Client" service on all local computers including the one running Simple DNS Plus:

In the Windows Control Panel double click "Administrative Tools" (Control Panel below pictured in "Classic View"):

Double click on "Services":

Double click on the "DNS Client" service:

Select Startup type "Disabled", click the "Stop" button, and click "OK":

IMPORTANT: On recent Windows versions, the "DNS Client" service is also used to register the computer's network connection in DNS (sends a dynamic update creating a host record on the local DNS server).
If you need this functionality, then obviously you should not disable the "DNS Client" service.
The same functionality is however also available in many DHCP servers (including the plug-in for Simple DNS Plus), making it unnecessary for the client computer to do this itself.

Ref :
1. http://www.combofixdownload.com/
2. http://en.kioskea.net/forum/

Cannot open Microsoft related websites - Solution 1

2010-03-09T21:33:00.000+08:00

"Browser hijacking" is a type of online fraud. Scammers use malicious software to take control of your computer's Internet browser and change how and what it displays when you're surfing the Web.
If you keep your computer updated with the latest security software and updates, and practice safe Internet browsing you're already doing a lot to keep the hijackers away.
But if your browser has already been "hijacked," there are several ways you can free it from the hackers and restore its settings.

How do I know if my browser has been hijacked?

Home page or other settings change on your computer. Links are added that point to Web sites that you'd usually avoid.
You can't navigate to certain Web pages, such as antispyware and other security software sites.
A seemingly endless barrage of ads pops up on your screen.
New toolbars or Favorites are installed that give you icons and links to Web pages that you don't want.
Your computer runs sluggishly. Malicious software can slow down your computer.

Help restore a hijacked browser

The following six tips can help restore your browser's settings:

Stop cascading pop-up windows. If endless pop-up windows appear on your screen, you'll probably want to stop the deluge first. To do this in Microsoft Windows Vista, Windows XP, or Windows 2000 while using Internet Explorer:
- Press CTRL+ALT+DEL, click Task Manager, and then click the Processes tab.
- Click IEXPLORE.EXE, and then click the End Process button.
This closes all instances of Internet Explorer. Then you can re-open the program to continue browsing as usual. To help prevent future attacks, you should also have a pop-up blocker turned on. To turn on the pop-up blocker in Internet Explorer 7:
- Click Tools menu, click Internet Options, and then click the Privacy tab.
- In the Pop-up Blocker box, select the Block pop-ups check box. Click OK.
If you still experience the other effects of a hijacked Web browser, try the following:
Install preventive software such as the kinds mentioned in the preceding Preventing browser hijacks section. Many browser hijacking programs can be identified and removed by downloading, installing, and running these programs.
Run the Malicious Software Removal Tool. This can catch some, but not all, kinds of hijacking software.
Reset Internet Explorer settings. If you're using Internet Explorer and your home page has been changed, you can often reset it yourself.
- Close any Internet Explorer or Windows Explorer windows that are currently open.
- Open Internet Explorer.
- Click Tools, and then click Internet Options.
- Click the Advanced tab, and then click Reset.
- In the Reset Internet Explorer Settings dialog box, click Reset.
- When Internet Explorer finishes restoring the settings, click Close, and then click OK
- Close Internet Explorer.
Disable add-ons. Many browser hijackings come from add-ons, also known as ActiveX controls, browser extensions, browser helper objects, or toolbars. These items can improve your experience on a Web site by providing multimedia or interactive content, such as animations. However, some add-ons can cause your computer to stop responding or display content that you don't want, such as pop-up ads.

To learn how to disable add-ons in Windows Vista or Windows XP Service Pack 2 (SP2), read How do browser add-ons affect my computer?
Removing unwanted programs with the Add/Remove feature. If you're ready to try some advanced removal methods, the Microsoft Help and Support article Unexplained computer behavior may be caused by deceptive software provides additional steps you can take, including how to use the Add/Remove feature, the built-in program remover, and the program finder in Windows Explorer.
Empty the Recycle Bin when you've finished these steps, especially if you've removed an unwanted program. Then restart your computer.

Cannot see hidden files solution

2010-03-09T21:24:00.001+08:00

Soemetimes you still cant see your hidden files eventhough you have unchecked the hidden files option. This probaly because of some viruses that cause this problems. Fear not. This is the solution

1. (Go to Start --> Run, then type Regedit

2. Navigate to the registry folder HKEY_LOCAL_MACHINE\SOFTWARE\Microsoft\Windows\
CurrentVersion\Explorer\Advanced\Folder\Hidden\SHO WALL

3. Find a key called CheckedValue.

4. Double Click CheckedValue key and modify it to 1. This is to show all the hidden files.)

and also use repairing cd for registry

Masalah USB Maxis dan USB Celcom Broadband : Connection Terminated bila try to connect to internet

2010-03-06T18:08:00.001+08:00

Adakah anda mengalami masalah connection terminated apabila anda cuba dial up ke internet dengan menggunakan USB Maxis Broadband atau USB Celcom Broadband. Berikut adalah cara mudah bagi mengatasi masalah tersebut :

1. Klik button Start
2. Pilih menu Run.
3. Taip services.msc di kekotak yang dipaparkan dan tekan OK
4. Tetingkap Services akan dipaparkan
5. Cari Services "Telephony" .
6. Klik kanan dan pada properties dan klik butang Start.
7. Sekian

Regards

Japanese Salaryman

2010-03-03T19:22:00.003+08:00

lCredit : http://factsanddetails.com/japan.php?itemid=628&catid=18

JAPANESE SALARYMEN

Japanese companies have traditionally hired “dull but dutifully conformist men who accept scripted roles as salarymen.”

The backbone of Japan's economy is its salarymen—white collar workers who think nothing of working 16 hour days and six day weeks and fulfilling even the most unreasonable demands of their bosses because they are worried that if they don't it will be viewed as a sign of slackness and they will be overlooked at promotion time. Many salarymen earn no over time for their long hours and some don’t even take vacations

Salarymen often introduce themselves by their positions and the year the joined the company, saying, "I'm Nakayama of Mitsubishi, I started working in 1982." They also address their superiors and subordinates using different sets of terms.

Many salarymen are referred to as ojisan, which literally means uncle but implies an out of style older man who is socially inept and smells bad.

Japanese Salaryman Life

Many salarymen identify themselves by giving their name and the company they work for. April 1st is the time of "Entering-the-Company Ceremonies" in which new employees are welcomed with the speech: "Let's Build the Richness of Our Hearts Through Our Jobs."

Many Japanese office workers work "cheek by jowl" at desks jammed against each other in offices with few partitions. Even top executives usually share there their office with someone. The ideal is for a company to succeed through team work rather individual hard work and performance.

Men are often transferred to new jobs at a moment's notice to far away cities, sometimes overseas, and stay there for several years. Men who do this are known as "business bachelors." Many women prefer these long distance marriages. According to one survey by an Osaka matchmaker, 90 percent of the single women in the 30s asked, said they wanted to get married but 30 percent said they wanted to live apart from their husbands.

For all their hard work, salarymen living in the suburbs of Tokyo live in a home half the size as their counterparts in the United States and pay more for food and endure longer commutes. Before heading off on a long commute on the train some Japanese salarymen down a quick breakfast of coffee, two cigarettes, Pepsi and vitamin pills.

Convenient stores do good business supplying salarymen with snacks while they burn the midnight oil. Taxi drivers cruise by offices to pick up workers who miss the last train. Some companies turn down the air conditioning after working hours in the summer to get workers to leave.

See Manga

Book: The Blue-Eyed Salaryman: From World Traveler to Lifer at Mitsubishi by Niall Murtagh (Profile Books) is a witty, informative book written by an Irish computer programer who does what the title says.

Salaries, Pay Increases and Promotions in Japan

Companies have traditionally not released data on salaries and salarymen have been reluctant to talk about how much they earn. Salarymen generally earn between $40,000 and $100,000. The pay system is designed to increase as employees take on more personal responsibility—marriage, children, buying a house, education.

Salarymen are often given generous bonuses. The average summer bonus in 2009 was ¥363,104, down 9.7 percent from the previous year. The average winter bonus was ¥747,282, 15.9 percent lower than the previous years, the sharpest decline since 1959. See Bonuses, Wages, Labor

Promotions in Japan are usually based on the nenkojooretsu ("years-merit-order"), a seniority system which Evelyn Richards of the Washington Post wrote "channels millions of workers in an orderly, predictable way through the corporate tiers. Longevity determines rank, competence is equated with age and experience within a firm counts more than expertise." [Source: Evelyn Richards and Sandra Sugaware Washington Post]

"Members of a 'class'—those who join the company right out of college—are promoted virtually en masse every few years" wrote Richards. "Each spring slips of paper report their nearly uniform raises—with no explanation. After 15 years or so of intense but suppressed rivalry, the class disperses, with some members groomed for the top and others routed to dead-end positions."

The idea of an up-and-coming 35-year-old whiz kid rising above a 45-year-old manager is considered absurd. "If this happens a Japanese businessman told Richards, "Japanese people's mental balance will collapse."

The “bubble generation”—company workers in their late 30s to late 40s who were hired in the Bubble Economy years—are regarded as a burden to Japanese society. They were hired in large numbers compared to workers that came before and after them. This means that today they occupy large numbers of positions with companies but because there are a limited number of managerial posts they have few chances of advancement and are viewed as less motivated than younger workers who have more opportunities for salary increases and advancements and are more willing to switch jobs to get ahead.

Long Hours and Unpaid Overtime in Japan

Salarymen are advised to the be the first one on the office, work harder than everyone else and be the last ones to leave. "Call a Japanese office at 10:00pm and chance are excellent that someone will pick up the," Sandra Sugarawa wrote in the Washington Post. "Around the country, when darkness falls, white collar workers keep right on going. Some work, some doze, some sit around their desks and eat and talk baseball. What they do not do is go home." Even after they leave the office some prefer to sit in their cars than go home. [Source: Sandy Sugawara, Washington Post, April 20, 1997]

According to a government survey 25 percent of male employees in their 30s work 60 or more hours a week. According to a survey by the International Labor Organization 28.1 percent of Japanese workers work 50 or more hours a week, compared to 15.5 percent of British workers, 3.8 percent of Belgian workers and 1.4 percent of Dutch workers.

Japanese salarymen are expected to work late and long hours and not be paid for it. Many work 50 hours of overtime but only get paid for 30. One government worker said, "People praise you based on how many nights you spend at work, not on the work you do." In the Bubble Economy era of the 1980s one popular commercial suggested, the Japanese salaryman was expected to be a “corporate warrior” and “work 24 hours a day.”

Sawa Kurotani of Redlands University wrote in the Daily Yomiuri: “The emphasis on teamwork and loyalty has also had significant effects on day-to-day work practices in Japanese corporations. Unpaid overtime—in which employees do not declare their overtime work and therefore perform additional duties without pay—has been a routine practice which workers often understood as necessary and obligatory at times of high work demand even if their supervisors do not speak a word about it.”

“The majority of Japanese workers hesitate to leave work at the official closing time of 5 p.m. if anyone else on their team or section is staying behind...The line between work and leisure is often blurred—or even nonexistent—as many salarymen social network is almost exclusively based in their world of work. Thus after work social activities and weekend outing with co-workers , bosses and clients cut further into already diminished personal time.”

Stricter rules about overtime pay are being put on the books. The Labor Standard Law was revised in December 2008 to raise the rate for overtime work to 50 percent or more of regular pay from the 25 percent or more.

Goofing Off and Long Hours

drunk salaryman

Some companies have come to believe that the long hours may actually be counter-productive. Some salarymen spend more time finishing a task because they know they are going to be in the office for a long time. British economist Andrew Shipley of Schroders merchant banking group told Sugarawa: "Japanese are working hard, but are they doing the stuff they are supposed to be doing?. I would argue they are not."

A lot of the time salary men spent in their offices is not spent working. Describing the Ministry of Finance after 10:00pm, Sugarawa wrote: "Lights were blazing all over the building. In some rooms men sat hunched over their desks, sleeves rolled up, churning through documents. In others, groups of colleagues chatted, laughed and drank sodas. Outside each office were stacks of dirty plates, with bits of take-out Chinese food and sushi scattered about."

Salarymen often spend long hours in the office chatting and watching television to offer "companionate overtime," or moral support, to coworkers that actually had work to do. Unlike American white collar workers who aspire to achieve a goal or complete a task, Japanese salarymen put in long hours, kiss-ass fashion, to look good in their bosses eyes and to be available if their services are suddenly needed at 9:00pm.

In the mid 2000s attention began shifting to “work-life balance” and reducing the amount of time that couple spent working so they could have more time to raise children and help increase the birth rate. Some companies have even introduced "no overtime days" to force workers to go home and spend times with families. More and more young company workers are pursuing other things in the “after five” lifestyle.

Long Commutes in Japan

The average Tokyo salaryman has been described as "commuter slave of commuter hell" spending an average of hours each days and years of his life commuting to and from work on trains where there isn't even enough space to read. One magazine wrote an article about a salaryman with single worst commute to Tokyo—three and half hours each way.

"Despite the indignity and physical agony, commuters suffer in silence," one newspaper wrote. "I carry a radio sometimes and listen to the news or music,” one commuter lamented. “I'm alone I don't know anyone on the train. Everyone is like that."

Photographer Peter Menzel lived for a week with a salary man who "wakes up at the last possible second...and walks out the door a 7:28 sharp. He times himself with a little clock on the TV screen. Then he walks to the station, arriving 45 seconds before the train (which is exactly on time, this being Japan).

Employees get commuting expenses. Salarymen who can't make the train often stay at a company dormitory or stay in business hotels or capsule hotels. In recent years people have been moving to highrises in the city rather than houses in the suburbs. One reason for this is that many people are tired of long commutes.

Salaryman After-Hours Activities

Entertainment area frequented by salarymen

Salarymen usually drink and eat with colleagues after work twice a week or so. The bar districts of Japan's cities are filled with whiskey-drinking, karaoke-singing businessmen complaining about their bosses, their long commutes and their wives. The last train to the suburbs is often full of "a weary mass of men in navy blue suits and some students pressed against each other in pained, soporific poses, the air redolent of alcohol and occasional curses when someone struggles on or off."

Salarymen are also required to participate in weekend activities such golf and hot spring visits with clients or coworkers. Some have to take tests or attend business training "boot camps" in which they have to stand in cold water and are deprived of sleep.

The practice of employees drinking and going out with their boss is reportedly beginning to die out. One manager at a securities firm told Newsweek, "Young men in departments seem to think that going out for drinks with me is overtime work. They tell me straight away that away that they've got other plans." Weekend company outings are also falling out of favor. "Why did I have to spend my weekend with my bosses and colleagues at a hot spring," one worker told Newsweek. "My colleagues felt the same way, so our department decided to stop that tradition."

The media sometimes portrays salarymen patronizing S-and-M clubs and molesting women on subways. The film director Nagisa Oshima feels that there is latent homosexuality at the root of salarymen behavior. He once said, "Why do you think the Japanese businessmen stays in the office for so long? Don't tell me its out of loyalty to the company. He’s there because consciously or unconsciously, he want to be with other men."

Salaryman Nobel Prize Winner

One of the most unlikely Japanese celebrities of the early 2000s was Koichi Tanaka, a seemingly ordinary salaryman engineer: shy, nerdy and retiring, preferring the solitude of the laboratory to the world of people. But one thing made him different: he won a Nobel Prize.

Tanaka graduated from Tohuku University. At the time he won the award he was an employee of the Kyoto-based Shimadzu Corporation, He won the prize with American John Fenn and Swiss Kurt Wuethrich for his work developing an ionization technique using laser desorption for mass spectrometry of macromolecules. He was first employee of a Japanese company to win the award and the first recipient of the chemistry prize with only a bachelor’s degree.

Tanaka was embraced by the media and the public. For several months he was in the news almost every day. Television cameras followed him as he expressed how nervous he was about giving a speech in English and remembering the correct protocol when he received his award. The more awkward and bashful he was the more the public seemed to embrace him.

Tanaka’s work in mass spectrography has enabled researchers to make three-dimensional images of protein molecules in cells. This has allowed them to identify the proteins and better understand how they work. The discovery has greatly helped scientist study diseases and develop new medicines. Among other things mass spectrography has led to the development of sophisticated doping tests for athletes.

Salarymen Stress

According to the Japanese Cultural Affairs Ministry “stress” is the most recognized and frequently used loan word in Japan. Other widely-used and -understood words include “recycle,” volunteer” and ‘website.” The determination was made asking people whether or not they had heard of a given word. Total of 98.5 percent had heard of “stress.”

According to a in the late 1990s, 68 percent of the respondents said the felt worried and anxious, compared to 37 percent in 1990, and 74 percent experienced irritability and anger, compared to 46 percent on 1990. About 425,000 people were treated for stress-related mental disorders in 2000.

Salarymen are regarded as one of the most stressed out groups in Japan. Their stress comes in three forms: 1) the day-to-day stress of overwork, long commutes, long hours and lack of sleep; 2) depression and anxiety over being skipped over for a promotion or losing his job and be denied a pension expected as a reward for hard work; and 3) loss of status and respect that comes with being denied a promotion or being laid off.

Because of long commutes and long working hours many salarymen get only around four hours of sleep a night. During the lunch breaks some park their cars somewhere and take a nap. One psychologist told the Los Angeles Times, "Being exhausted is considered a virtue." According to one survey 59 percent of Japanese said they were tired, compared only 15 to 30 percent respectively in Europe and the United States.

Salarymen stress sometimes manifests itself in outbursts and violence. So many drunken salarymen in their 50s have verbally abused and assaulted people on trains and train platform extra guards have been hired by train companies to patrol the stations. One salaryman told the Los Angeles Times, "Sometimes I really feel like slugging someone."

Ministry of Health and Welfare figures reveal a fourfold increase in the general rate of ill health in the community between 1955 and 1995, with high blood pressure and nervous disorders showing even greater increases.

The reformist politician Ichiro Ozawa described Japan as "an ostensibly high-income society with a meager lifestyle" in which “people have been relegated to the status of cogs in a wheel."

Karoshi (Death from Overwork)

It is believed that every year around 10,000 men die of karoshi , a word that has come to mean "death by over work." A counselor that ran a mental health clinic said that typical karoshi victim works 90 hours a week, never takes a Saturday or Sunday off, is pressured by his boss to perform and doesn't get enough sleep due to long commutes.

Karoshi first surfaced as a major social problem in Japan in the mid 1980s. According to Gavan McCormack the author of The Emptiness of Japanese Affluence, karoshi is now a "widely accepted phenomenon." Some believe the 10,000 figure is too low and the true figure could be 30,000 and 50,000 when one figures in all the strokes, heart attacks and illnesses that are related to overwork.

In the 1990s hospitals began reporting sharp increases in the number of patients suffering from depression due to overwork, anxiety or exhaustion. Many are middle aged salarymen who work their butts off but are worried about losing their jobs. Some overworked men who have high blood pressure and other health problems refuse to seek medical help because they say they don't have the time.

Around 2,000 suicides a year are attributed to work problems. Kurotani wrote in the Daily Yomiuri that after the collapse of the bubble economy “different sources of stress began to affect corporate workers...Overworked, alienated and stressed beyond their limit, more and more Japanese workers in mid-career began choosing death as their only way out.”

In recent years the suicide rates of men at the 30s to early 50s—traditionally a group that had a very low suicide rate—has risen dramatically The suicides often come as a shock to family members who had no idea things were so bad. Some men chose to commit suicide by leaping from a train platform in front of oncoming train during the height of the evening rush hour, a move that often gets public attention.

Examples of Karoshi

In 2000, the family of a 24-year-old man who committed suicide after putting 80-hour-a week work weeks for an advertising firm sued the firm and was awarded damages of $1 million. In February 2009, a court in Hokkaido awarded $1 million in an overwork suicide case involving a 33-year-old employee who killed himself in 2005.

A manager at McDonald’s who worked an average of 80 hours a week won a lawsuit against his employer, order McDonald’s’ to pay him ¥7.5 million in unpaid overtime.
The company argued that because the man held a management position he was not entitled to overtime.

Similar suits have been filed and won by managers of bookstores, clothing shops and moneylenders. A manger in his 20s at another restaurant routinely worked 20 hour days and had only two days off a month. He served customers, prepared dishes and supervised 10 part timers. He often did paperwork at home, sometimes staying up until dawn.

Among those that courts have ruled died of over work are a businessman who was away from home on overseas business trips for 180 days a year; a woman who worked part-time at two publishing firms, putting in 147 hours of over time a month.

Blue collar workers are also affected. Hiroko Uchino collapsed and died at the age of 30 on the floor of the Toyota factory where he worked. He had put in 106 hours of overtime in the previous 30 days. Uchino’s wife told the Times of London, “Everyone talks of the wonderful profit figures of Toyota, but look at the lives of the people who make it so strong. The way of life of that this company demands...there is no humanity in it. What frightens me is that the world will see Toyota, think that its system works well and copy it.”

Hikikomori

See Social Problems

Stress Reduction in Japan

Salary men reduce their stress by going out drinking whenever the can, getting massages, visiting sex clubs, buying massaging chairs, visiting hot springs, playing pachinko. Many find it difficult to relax in their noisy, cramped small apartments.

A multi-million dollar industry has grown up around stress reduction. Stress-relieving salons offer things like $10, 10-minute shoulder massages, reflexology lessons and visits to isolation tanks with soothing music and psychedelic lights. Among the stress-relief products on the market are aromatherapy lamps, stress-relieving CDs, herbal teas, sleeping pills and relaxation aids such as $150 robot jellyfish and $11,000 virtual fish tanks.

In an effort to get salarymen to loosen up a bit, some companies began sponsoring "casual Fridays" in the mid 1990s. Now some even have "casual every day." In the 1990s the Despair Drink Pub allowed salarymen to release stress by throwing plates against a wall for $1.70 a plate and break furniture.

Stress-Age gum use' the body's pH to indicate health. Users chew it for three minutes. If the gum is pink you're in good health. If its green, you're sick.

Japanese Stress Reduction Machines

To relieve stress some Japanese go 'mind gyms' where they relax in special coffin size cubicals and listen to music and wear goggles with pulsing lights. Some stress relief salons feature aromatherapy capsules that offers scents, vibrations, relaxing music, psychedelic lights and heaters that can raise the temperatures to as high as 79°C. A 30 minute stay in these capsules cost around $30.

Researchers at Matsushita Electric Works have developed a virtual-reality, massage armchair with built in speakers and a headset that shows three-dimensional images of misty mountains, scenic valleys and beautiful sunsets. The vibrations and movements of the chair respond to signals from a heart-beat monitor attached to the users ears. The company spent $2 million developing the chair and expects stressed out salarymen to be its biggest customers.

Stressed Japanese securities traders often unwind by sticking their head inside music machines which look like giant hair dryers.

In Tokyo a number of exhausted company workers are seeking relief with IVs. The Yebisu Garden Place Clinic in Ebisu, Tokyo offers a number of different IVs including ones that promise to help workers overcome fatigue and ones that claim to help users feel more healthy and attractive.

Haruka Takahashu of the Yomiuri Shimbun went to Ebibsu to try one of the treatments. After a few questions about her physical condition a nurse asked here, “Which menu item would you like to have today?.” A basic drip of 50cc glucose solution cost ¥2,000 and is supplemented with additional treatments that cost extra such as the “comprehensive beauty care” for ¥3.500, “fatigue recovery” and “cosmetic whitener,” each for ¥3,000, and “energizing” and “detoxification” treatment for ¥2,500 each.

“I picked the ‘comprehensive beauty care,’ which is designed to generate collagen and get rid of pimples...Upon my request, the nurse took an ampule and blended it with basic drip. The transparent liquid instantly turned a vivid orange...When the needle was stuck into my vein, the orange-colored fluid started dripping through the tube rhythmically...before long, I noticed a garlicky taste gradually spreading in my mouth...’Don’t worry—it’s caused by a Vitamin B group substance,’ the nurse said...It took about 10 minutes until the drip was completed. When I looked into the mirror, my skin seemed fresher than before I received the drip.”

Changes for Salary Men and Salary Men Drop Outs

See Changes in Japanese Labor

Many salarymen who have decided they have had enough of long hours and stress have joined donkame (stupid turtle) turtles clubs that have only two rules: First, the members must earn at least $800 a month to help pay for rent and utility bills and, second, they must sell takoyaki (dumplings made with octopus legs) twice a week. The members live in comfortable homes outside of Tokyo and fill their time pursing hobbies and enjoying life.

Image Sources: 1) Tokyo Pictures 2) Japan Visitor, 3) Niel Duckett, 4) Ray Kinnane 5) Andrew Gray, Photosensibilities

Text Sources: New York Times, Washington Post, Los Angeles Times, Daily Yomiuri, Times of London, Japan National Tourist Organization (JNTO), National Geographic, The New Yorker, Time, Newsweek, Reuters, AP, Lonely Planet Guides, Compton’s Encyclopedia and various books and other publications.

The Japanese Salary Man

2010-02-28T22:35:00.001+08:00

Credit to : http://neilduckett.com/the-japanese-salary-man

I found this quite interesting, Just to boost up my mood as I will be start working tomorrow after 2 months course at Intan.

Read on..

I`d never heard of the term Salary Man prior to coming to Japan, now i hear it and often refer to it all the time, infact i am one. A Salary Man basically describes a Japanese businessman aged between 25 and 50 living a very typical existance of long hours at work, long hours at play.

Living in a city like Tokyo i can totally relate to it, Tokyo is driven by routine. Whether it`s catching to train, working or socialising, everything is planned and executed by intervals of 1 minute. As a lover of routine it`s great, although even for me i sometimes find it frustrating to be driven by such a time managed life. I kid you not, when i say, i see the same people day in day out on the train, at the station, in the same seat on the bus, the list goes on. I don`t think they notice me as much as i notice them, especially the cute girl who catches the 7:15 and looks better in a skirt or dress than she does jeans, but i digress.

My schedule is repeated day in day out with nothing spontaneous about it, but i still love living in Tokyo and i busted my first few `public un-alcohol assisted` Nampa moves on the return journey the other night, the result was less than ideal, but it made for a good laugh.

When i came across a story about a character called Takashi it spooked me as to how close it is to real life, the life of many Japanese in Japan and indeed at times, alarmingly close to my own life. Like i said, i love it in Japan and wouldn`t have it any other way at the moment, read on to hear about our hero Takashi-san and a recap of his busy week.

Takashi’s diary – week 10
By Peter Sidell
Hello! My name’s Takashi, and I’m a salary man. Each week I keep a diary about my life. Here’s what happened last week.

Monday: wake up at 5:30am. Train at 6:30. Start work at 8:00. Finish at 9:00 (pm, not am, ha ha). Drinking until 11:50. Last train at midnight. In bed at 1:15am.

Tuesday: wake up at 5:30am. Train at 6:30. Start work at 8:00. Email from Katushya re: love hotels such a teaser! at 2:17pm. Unable to concentrate due to sordid fantasies. Finish at 9:00 (pm, not am, ha ha). Drinking until 11:50. Last train at midnight. In bed at 1:15am.

Wednesday: wake up at 5:30am. Train at 6:30. Start work at 8:00. Finish at 9:00 (pm, not am, ha ha). Conspire with co-workers to spike Yoshinaga-san’s beer with colossal amounts of tequila. Drinking until 11:50. Laugh at Yoshinaga-san staggering around and molesting the ticket machines. Last train at midnight. In bed at 1:15am.

Thursday: wake up at 5:30am. Train at 6:30. Arrive at 8:00, but Yoshinaga-san is off with a cold. Start watching Youtube office prank videos at 8:05. Email from Katushya re:dinner on Saturday ooh yes and her favourite perfume, Eau de Rita. Finish at 9:00 (pm, not am, ha ha). Drinking until 11:50. Last train at midnight. In bed at 1:15am.

Friday: wake up at 5:30am. Train at 6:30. Start work at 8:00. Monumental reprimand from Yoshinaga-san for entire department. Finish work at 11:50 (pm, not am). Last train at midnight. In bed at 1:15am.

Saturday: DAY OFF! Lie in until 6:05. Train at 7:00 for office outing to Chiba World of Staples. (OK, but not as good as Tralfamadore last week.) Buy souvenir staplers, then have lunch at ‘Maison des Staples’. Meet Katushya *peck on both cheeks* at 5:30pm. Ask about her email re: love hotels at 6:15. *slap on face* Meet Yoshinaga-san at izakaya at 6:20. Drinking until 11:50. Tearful drunken reconciliation on platform. Last train at midnight. In bed at 1:15am.

Sunday: massive tequila hangover.

So there you have it, a typical week for a Salary Man, for any doubters out there, i`ll be happy to diarise a week of mine early next year when i return from Xmas holidays, you`ll never refer to your own life as repetitive again!

Regards.

Life in Japan for a salaryman

2010-02-27T22:36:00.001+08:00

Life of a salaryman in Japan
Not so easy for a non-Japanese to be an executive in Japan

By Mark Rothman

Being a salaryman in Japan is not for the faint-hearted. For those that have studied, you would be aware of the inhuman traits of these dedicated individuals. I have written this article as an experience reference for those gaijins (foreigners), like myself, who intend to live in Japan as a part of Japan.

“I work in Japan, doesn’t that make me a salaryman?”

Subjective, but in my experience, absolutely not. Many gaijins will come to Japan with no particular goal (in a business case) or with a plan to experience the wonder of this country for a short time. Such people usually find jobs teaching English, though if you are bilingual the prospects are wider. Another category is those that are transferred to a Japanese branch, usually within large corporations. In both cases, these people will mostly retain the work habits of which they feel most comfortable with, even if they stay in Japan for many years.

“What do I have to do to become a salaryman?”

In a simplistic statement, just become like the swarms of Japanese businessmen that you see in the news. Uniqueness is not tolerated for working professionals. This means presentation, attitude, work commitment and above all, respect. Like the rest of the world, Japanese salarymen can be divided into three major categories. Junior, mid-management, and senior. Let me elaborate on some of the details of the senior position, as this is the most complex, yet desirable.

You must maintain the utmost cleanliness at all times. This includes short neat hair, shiny shoes, clean pressed suit and shirt (the press line in the pants is very important), plain tie with only a simple pattern, no additional jewelry and nothing other than the most conservative adornments. Also note that any items, such as a binder or meishi (business card) case must be black only, with no patterns.

Also, suits must be dark colored, and shirts with collar buttons are preferable. You should also have at least five different suits and a minimum of three different shoes. It is a definite minus if you are attending a meeting with other executives and you are wearing the same suit and shoes as the last meeting.

Not too surprisingly, the brand names that most Japanese people are crazy about, also apply in this area as well. It is not actually a requirement, but definitely a bonus. Examples are Salvatore Ferragano shoes, Rolex watches and Mont Blanc pens. All these items carry the prestige that is expected from senior executives in Japan. Lack of items that do not carry a certain prestige by salarymen can be viewed similar to those teenagers not wearing the latest fashion in Shibuya.

As crazy as it may sound, this is the standard, traditional way of a senior executive in Japan. The tradition bends from industry to industry – some are more lenient than others – but ultimately following this guideline will keep your career in the right direction.

“Does a salaryman work 9 to 5?”

Most definitely not. A salaryman has the utmost commitment to his work and his company, even above his family. Often a salaryman will stay in the same company his entire life, hoping one day to reach the senior level. In my particular case, I work an average of 13 hours per day, with a 1/2 hour lunch-break, and usually at least every other weekend depending on work requirements. Typically, you are also on call 24 hours, 365 days a year to your superiors – and there is no hiding since the ketai (as the Japanese dearly call their cell phones) should be turned on at all times.

“What is a salaryman’s social life?”

This usually relates to the level of the salaryman. Junior level salarymen are not burdened with the responsibility of the higher level categories, so can indulge in a life other than work on occasion. Put simply, the higher in the hierarchy you are, the less personal life you tend to have. There are no rules or definitions for this – it is simply the way that it is. The dedicated young salaryman will often give up his personal life to continue working to create a good impression on his superiors. It is not surprising that over 50% of marriages in Japan are “in office”, that is co-workers marry, or are introduced through a co-worker.

“Do I really have to be like this to be a salaryman?”

This depends on what your goal is. As mentioned, many gaijins will not have a clear business or career objective when they come to Japan. And, if it is the first visit, the culture shock and work environment is weird enough to drive even the sturdiest of non-Japanese professionals away. What I have described is from my own experience dealing with senior executives from some of the largest corporations in Japan. Hence it may be a little overkill, but as mentioned, it is directionally correct.

Please do not treat this article as a be-all and end-all statement about being a salaryman. Remember that Japan is no different than any other country in that everyone has different experiences.

The Life of a Salaryman: time, space, career path

2010-02-25T22:41:00.007+08:00

Credit to : http://www.culture-at-work.com/jworklife.html

A day in the life of a salaryman

6:30 get up

7:30 leave for commute

8:50 at desk ready to begin at

9:00 work group has brief start-of-day meeting

12:00 lunch (a lunch box from home, company cafeteria, or out at a restaurant)

13:00 afternoon--concentrate on work

17:00 Part time and hourly workers go home. Overtime starts now.

19:00 through 20:30 Socializing with colleagues

21:00 commute home

22: 00 bedtime

Repeat 5 days a week, shorter on Saturday, with golf and outings and other company-related activities (maybe entertaining clients) on many Saturdays and Sundays.

Office Space

While noting that every company arranges space somewhat differently, here are some general patterns in U.S. and Japanese corporate offices:

U.S.

Japan

Large spaces, large desks, distance between desks/offices.
Workers have separate cubicles, separate offices.
Sit with backs to others--work requires privacy, concentration.
Each employee has a set of their own papers, information, PC etc. in their office.
To communicate with someone, use phone, or get up and walk to their desk.
Work spaces are personalized (photos, art etc.).
Windows=status

Compact use of space. Small desks, closely spaced.
Desks of a work unit are put together to form one large table.
Everyone faces the others.
Not much room for papers, etc. Must be very neat, use collective supplies.
Supervisor sits at the head, youngest sits at the foot.
You work on projects with those who sit nearest you.
Communication is continuous because you talk to or overhear everyone else's business.
Workspaces are for work only; only a few personal touches, if any.
Window=exile from active working group.

A typical career path for a salaryman

This is the "ideal", now fracturing under the pressures of Japan's recession, but still the model for managerial workers.

Companies hire once a year and once a lifetime. During recruiting season, companies select from this year's crop of college seniors and recent graduates. Your teachers, family, friends, and other connections will help you find prospective employers, and you may face rigorous entrance requirements.
Employment begins April 1. For career-track employees, there will be several months of orientation and training. They learn the company way, starting with learning again how to bow, how to speak. The new cohort begins to get to know each other. They will belong to this same cohort for the rest of their careers.

The new hire is assigned his (usually men) first job. A few people who are several years ahead will work with the new hire, so that he learns the job with constant example and mentoring.
Job rotations: Every March, the personnel department determines job assignments for everyone for the next year. Promising young employees will be given stints in a range of positions & divisions so that they get a broad overview of the company's business.
Kacho: first line supervisor (30's) Members of a cohort are promoted to this level about the same time because it is uncomfortable to supervise people older than you. The kacho oversees daily work, and may also be busy taking education and certification classes.
Tanshin-Funin: Several times during a salaryman's career, he may be transferred to a branch office or overseas, often with very short notice. Once his children reach Jr. High age, usually the family stays behind, and he commutes home occasionally.
Bucho: department head (40's).
....madogiwa ("by the window"): the failures are put out to pasture by getting a desk next to the window and not much significant work to handle.
Senior management: By this time, members of the cohort who have not been promoted to the top have been given vague titles or positions in subsidiaries.
Retirement: 55-65 for most, much later for those who reach top positions. Usually the company can place retirees in less strenuous jobs with affiliated companiesat great cut in salary and prestige.
"Silver Years" As in the U.S., corporate retirees in their 50's through early 70's are often healthy, well-off, and ready for new adventures, often travelling or taking up hobbies with their spouses.

The Japanese Lifestyle

2010-02-24T22:46:00.001+08:00

Credit to : http://www.streetdirectory.com/travel_guide/3886/health/why_do_the_japanese_have_the_longest_lifespan_part_2_live_the_lifestyle.html

Why do the Japanese have the longest lifespan? Last month you learned to eat the things Japanese people eat, and now you will learn how to live like they live. Fast, long, and lively best describes a usual day in Japan. The country is geared towards an active lifestyle, as the ‘couch potato’ concept is completely foreign. This lively lifestyle centers around three key aspects: work, socializing and recreation.

The workday begins early due to the commute by train that most people endure. This can range from 20 minutes to over two hours with the majority of people standing, as there are not enough seats. Walking is the focal point in the daily exercise regime. On average, people walk one to two kilometers to the train station in the morning. After arriving at the closest station to their office, people typically walk another one to two kilometers to their place of business. At the end of their long day, workers go through the same routine. All in all, the average Japanese individual will walk between three to five kilometers per day. Interestingly enough, these walks generally occur immediately or soon after meals, which helps with the digestive process.

Socializing is also different than that for western culture. As homes and apartments in Japan are considerably smaller, people opt to entertain outside of their home. This is one of the primary reasons clubs; hobbies and leisure activities play such an important role in the culture. In fact it is very uncommon to have dinner parties or get-togethers in Japanese homes. A popular alternative is to meet at public establishments for events and parties.

Automobiles do have some purpose, however they are viewed as a hobby or a luxury. Parking in Japan is costly and limited with simply not enough parking spaces for everyone to park. Cars are used for longer excursions to other cities or the countryside. The most common recreational activities are active ones. Trips to the mountains, lakes or open spaces are most popular.

Although the pace of life is fast in Japan, we can learn from certain aspects. Changing our eating habits is an important first step and combining low impact exercise after eating, such as walking, will have a greater impact. Involvement in clubs or activities that are active will also create an opportunity to engage in activity.

Finally, being less reliant on our vehicles will require more effort for some daily physical activity.

So perhaps if you do what they do and eat what they eat you could be extending your lifespan. Your life is what you make it.

Here’s to your health!
Peter McGarry

Japanese Salaryman 5 minute Wake Up and Go

2010-02-23T22:59:00.000+08:00

Credit : http://www.japansugoi.com/wordpress/japanese-salaryman-5-minute-wake-up-and-go/

Japanese salarymen have it tough. They may be expected to be at work at 8.30am and with many facing a crowded 1.5-2 hour commute by train, this means getting up early even if they had a late night of drinking with the boss the previous night.

Single Japanese salarymen who aren’t married or have nice Japanese girlfriends that make them breakfast, need to do everything themselves and some have perfected the art of the 5 minute wake up and go. Japanese comedian Tomonori Jinnai shows us on Japanese TV just how to get up, eat breakfast, get dressed and get ready for work in just five minutes.
Japanese Comedian Tomonori Jinnai 陣内智則

A picture worth a thousand words

2010-02-15T09:44:00.000+08:00

Putrajaya Night Marathon 2010

How to save money during Chinese New Year

2010-02-11T18:10:00.000+08:00

The Chinese New year are coming in 2 more days, and for many people, that means spending . While this can be a hectic and expensive time of year, you can actually find ways to help reduce spending and stress.

Below are the lists to help you save money during this Chinese New Year.

1. As I know most of you are going to use the PLUS highway. Why don't you balik kampung after 12 am.PLUS is giving 20% discount for you if you are travelling between 12 am to 7 am.

2. Keep your speed limit, you wouldn't want to be summon by the police right?

3. Reduce the amount of what you put in an ang pow. The thought that matters.

4. Leave your credit card at home, this is to avoid overspending.

5. Keep your cars in tip top condition and the tyres are inflated. The cost of repairing a major problem like an overhaul of your engine if your timing belt snapped is more than your regular maintenance. And if your tires inflated, you will reduce petrol consumption.

6. Have your big night reunion and dinner at home to savour your mom's cooking. I know you miss them.

That's all. To all my Chinese friends and bloggers. Happy Chinese New Year. Gong Xi Fa Cai

Regards,
Tok Aim

Put your stabilo pencil in your mouth and mumbles

2010-02-10T17:41:00.000+08:00

My statistic exam is over. The questions is quite ok. And my answer is also ok, I think. It was an open book exam. And like all open book exam, you can't find the answer that you are looking for even you flip through all the pages. You can borrow all the books in the library but if you can't understand the the concept of mean,mode, median, Chi Square, ANOVA, Correlation, Regression, One Mean Test, Two Mean Test, Test Between Proportions etc..you just can't answer the questions.

Coming up tomorrow, we'll be learning statistic using SPSS.

7NYN7HPUD8UP

How to write resume for Computer Science Graduate

2010-02-10T16:17:00.000+08:00

It is quite hard to find a job nowadays. Even an MIT graduate have to use his other talent (MIT graduates are well known for their science and technological achievements) to find a job in this tough world. What makes it interesting is that, he sketch all of his drawing, errr... well i mean resume using only MS Paint. Click the picture below to view his resume.

http://www.squicky.org/

New Interface for Facebook

2010-02-05T22:35:00.000+08:00

I just log in into my Facebook and pooh! A new interface. Maybe the relocation of the new Data Center have taken it's place an all applications are running fine and smoothly. I am not going to give a review of the new interface. What I can say is that, it is lighter and I can find my Mafia Wars icon very easily because I don't have to scroll down to the bottom of the page to find it. Anyway, I'm sure you all can find your way around the interface. Below is the screen shot and some information.

Facebook's new interface

10KM, 21KM or 42KM : How to choose?

2010-02-05T20:17:00.000+08:00

There are a lot of ways on how tho choose your running distance especially if you are a newcomers to running competitively. Below is a simple questionnaire for you to tick.

Hope it helps.

Identify Your True Calling

Examine your own training and racing habits, and learn about what kind of running will give you the most satisfaction-and the best performances

1) How many hours a week can you devote to training?
A. 2 to 3
B. 4 to 5
C. 6 or more

2) How would you describe the perfect training run?
A. It brings a surge of adrenaline and a feeling of power-it feels like kicking into high gear.
B. Running right at the edge of your abilities-not backing off from a difficult effort, but not pushing so much that you run out of steam.
C. It's getting into a meditative rhythm, where you can zone out or get absorbed in your thoughts, a conversation, or your surroundings.

3) If you could skip any workout each week, what would it be?
A. Any run that takes more than an hour. It's just too exhausting and boring.
B. Workouts that don't feel long enough or fast enough.
C. Any run where there's pressure to hold a fast pace. At that moment it feels too hard and ceases to be enjoyable.

4) When you're out on a group run, you stand out from the pack by:
A. Surging to the finish-no matter how hard the group has been running.
B. Managing to stick with the lead group, no matter how much they're pushing the pace.
C. Feeling pretty fresh at the end of a long run-no matter how far you've gone-even when other runners fall apart.

5) When you get injured, what typically precipitates the problem?
A. Total mileage. Overdoing it always seems to trigger some ailment-like plantar fasciitis or a screaming IT band.
B. A muscle pull, a tendon tweak or something that got twisted or torn while trying to keep up or dash to the finish.
C. No major injuries.

6) What's your philosophy when it comes to spending money on racing?
A. With all the races I do, it's hard to justify shelling out more than $30 on one event.
B. Spending $50 or so on a race is okay, as long as there aren't a lot of other costs for travel and logistics.
C. No one likes to part with hard-earned cash, but for a few big events each year, it's not a huge deal to spend $100.

7) When you're choosing a race, what matters most?
A. Convenience. Running shouldn't take time away from family, work, or other important commitments.
B. Getting a decent workout-and a good test-without having to deal with a lot of travel or race-day logistics.
C. It should feel like a big deal. Whether the race is a large, well-known event or is in a beautiful vacation spot, it should be something to circle on the calendar and look forward to, and it should feel like a reward for all the hard work of training.

8) What are the race distances where you had your best finishing times?
(To answer more authoritatively, see "The Best Online Prediction Tools.")
A. 5-K
B. 10-mile or half-marathon
C. Marathon

Answer Key (give yourself points as noted below)

1. A=2 B=4 C=6
2. A=1 B=2 C=3
3. A=1 B=2 C=3
4. A=1 B=2 C=0
5. A=1 B=2 C=0
6. A=2 B=4 C=6
7. A=2 B=4 C=6
8. A=2 B=4 C=6

Interpret your score

Your tally says a lot about you-about your strengths, the distances you were born to run, and your ideal training strategy.

11 to 18 points: You're a Speed Racer
You may not have thought about 5-Ks and 10-Ks since you first started running, but since you seem to be able to pick up speed with ease, that may be the place to stand out. On any weekend, you'll probably have your choice of races to test your mettle. And the best part is, you can put your all into training and racing without feeling like it compromises other parts of your life.

19 to 26 points: You're a Middle-Distance Specialist
It may feel like the world revolves around the marathon, but you may not have to go that far to experience greatness: 10-milers and half-marathons could be for you. Some brush off middle distances as "practice." But running them, you'll find out how far and how fast you can run. And you'll be part of a renaissance-as 13.1-milers become the most popular races, many have taken on the big-league feel of marathons, and they don't require as much money and time.

27 to 35 points: You're a Long-Hauler
While some people could never imagine "looking forward" to a few hours of running, you savor the long, slow distances that let you spend long stretches of time outside as you prepare for the big event. The marathon is for you. You may get left behind in a 5-K, but that shouldn't matter. For you, three miles is barely a warmup.

Adakah aku dapat menghabiskan larian 21 KM?

2010-02-02T20:45:00.000+08:00

Pada penghujung minggu ini akan tibalah saat dan ketikanya dimana burung-burung akan berhenti berkicauan,bakal terhentilah seketika nyanyian girang unggas di waktu senja. Mentari bakal melabuhkan tirai tenggelam di ufuk timur menandakan tibalah masanya untuk umat manusia berehat setelah lelah mencari rezeki. Bulan dan bintang tersenyum mengambil alih tugas si mentari. Aku bakal terkesima kerana inilah pertama kalinya aku akan berlumba Half Marathon 21KM di waktu malam .

Aku menggaru kepala hingga gugur sekian rambut di kepala..biarkan saja fikir aku, esok ia bakal tumbuh kembali. Insyaallah. Sungguh pantas masa berlalu.Antara sedar atau tidak sudah 3 minggu aku berada di Intan Bukit Kiara dalam persediaan ku untuk menjejakkan kaki sekali lagi ke menara gading atas tajaan Jabatan Perkhidmatan Awam (JPA). Sepanjang 3 minggu ini, aku leka seketika dalam mengejar ilmu sehingga persiapan ku untuk larian ini terabai. Seingat aku, sepanjang 3 minggu ini, latihan yang aku buat hanyalah memanjat tangga Intan untuk makan tengahari dan skipping di waktu malam.

Aku memulakan latihan aku petang tadi kerana sempat pulang awal dari Intan. Alhamdullillah, jalan tidak jem dan kenderaan bergerak lancar dari Bukit Jalil hingga ke Bandar Seri Putra. Setalah solat Asar, aku menyarung kasut Nike Triax yang tidak pernah mengecewakan. Amat lembut dan ringan apabila berlari numun mampu menampung berat badan aku yang semakin memberat. Aku memulakan larian pada jam 5.30 petang. Mentari amat mencemburui aku. Panahanya membakar kulit dan muka aku terasa kebas. Setelah satu jam berlari,aku mengambil keputusan untuk berlatih di kawasan berbukit untuk menguji pula ketahanan paru-paru aku menyedut udara. Aku hampir gagal. Nampaknya aku memerlukan semangat baru supaya aku dapat meneruskan niat untuk berlari 21KM di hujung minggu ini

Cara memilih kursus di universiti

2010-01-31T20:19:00.007+08:00

Kepada adik-adik macho/manis yang tengah pening memikirkan kursus apa yang hendak diambil di universiti nanti, disini saya terjumpa sedikit guideline dari internet tapi gunakanlah kebijaksanaan adik-adik. Di universiti nanti terdapat terlalu banyak kursus untuk dipilih dan bukan setakat apa yang saya paparkan di sini sahaja.

Saya telah memilih Comp Science sebagai career path saya dan alhamdulillah telah mendapat segulung ijazah dan bertugas di bidang ini. Pada masa sekarang saya sedang melanjutkan pelajaran pula dalam bidang Master di bidang yang sama.

Insyaallah, walau apapun bidang yang adikk--adik pilih, lakukanlah dengan bersungguh-sungguh dan penuh minat. Pasti akan berjaya!
Ikhlas dari Tokaim

Clamwin : OSS Antivirus terbaik (Pendapat saya)

2010-01-31T09:22:00.011+08:00

Ok, cukup setakat ini dengan blog saya dalam bahasa Inggeris. Alhamdulillah, Google Adsense pun telah approve blog saya dan boleh la selepas ini saya meletakkan iklan-iklan Adsense di dalam blog saya. Harap-harap naiklah sedikit jumlah visitors dalam blog saya ini. Buat masa ini, saya tidak menetapkan sebarang tema untuk blog ini. Tetapi buat permulaan, saya ingin berkongsi idea dan pendapat dengan anda semua mengenai perkara yang amat saya gemari dan dekat di hati serta berkaitan dengan pekerjaan saya iaitu Teknologi Maklumat atau IT secara ringkasnya

Baru-baru ini saya terpaksa format semula notebook yang sedang saya gunakan kerana terlalu banyak perkongsian fail-fail dengan menggunakan pendrive sebelum ini. Sebelum ini, saya menggunakan perisian antivirus berbayar , namun begitu disebabkan kegawatan ekonomi dunia (walaupun tiada kaitan sangat dengan saya) dan ingin memajukan industri OSS dunia, saya telah mengambil keputusan untuk menggunakan perisian antivirus Clamwin. Diantara kelebihan antivrus Clamwin yang ingin saya utarakan di sini adalah :

1. Ianya adalah completely percuma.
2. Virus pattern sentiasa diupdate setiap hari.
3. Virus definition boleh diupdate secara automatik atau secara manual
4. Hampir kesemua virus yang terdpaat di pendrive rakan-rakan saya telah berjaya saya capture dan bersihkan.

Apa yang penting disini adalah perisian ini dicipta oleh orang kebanyakan seperti kita yang mempunyai kemahiran dan ingin menggunakan sepenuhnya capabilities antivirus dan bukannya segolongan orang yang menjual antivirus dan pada masa yang sama menanamkan rasa kerisauan kepada kita berkenaan masalah virus.

Sila lawati halaman web Clamwin untuk muat turun perisian tersebut

Apple Ipad Launched In US

2010-01-29T17:32:00.001+08:00

Technical Specifications

Size and weight¹

Height:: 9.56 inches (242.8 mm)
Width:: 7.47 inches (189.7 mm)
Depth:: 0.5 inch (13.4 mm)
Weight:: 1.5 pounds (0.68 kg) Wi-Fi model;; 1.6 pounds (0.73 kg) Wi-Fi + 3G model

Display

9.7-inch (diagonal) LED-backlit glossy widescreen Multi-Touch display with IPS technology
1024-by-768-pixel resolution at 132 pixels per inch (ppi)
Fingerprint-resistant oleophobic coating
Support for display of multiple languages and characters simultaneously

Wireless and cellular

Wi-Fi model

Wi-Fi (802.11a/b/g/n)
Bluetooth 2.1 + EDR technology

Wi-Fi + 3G model

UMTS/HSDPA (850, 1900, 2100 MHz)
GSM/EDGE (850, 900, 1800, 1900 MHz)
Data only²
Wi-Fi (802.11a/b/g/n)
Bluetooth 2.1 + EDR technology

Location

Wi-Fi
Digital compass
Assisted GPS (Wi-Fi + 3G model)
Cellular (Wi-Fi + 3G model)

In the box

iPad
Dock Connector to USB Cable
10W USB Power Adapter
Documentation

Environmental Status Report

iPad embodies Apple’s continuing environmental progress. It is designed with the following features to reduce environmental impact:

Arsenic-free display glass
BFR-free
Mercury-free LCD display
PVC-free
Recyclable aluminum and glass enclosure

Capacity³

16GB, 32GB, or 64GB flash drive

Processor

1GHz Apple A4 custom-designed, high-performance, low-power system-on-a-chip

Sensors

Accelerometer
Ambient light sensor

Audio playback

Frequency response: 20Hz to 20,000Hz
Audio formats supported: AAC (16 to 320 Kbps), Protected AAC (from iTunes Store), MP3 (16 to 320 Kbps), MP3 VBR, Audible (formats 2, 3, and 4), Apple Lossless, AIFF, and WAV
User-configurable maximum volume limit

TV and video

Support for 1024 by 768 pixels with Dock Connector to VGA Adapter; 576p and 480p with Apple Component AV Cable; 576i and 480i with Apple Composite Cable
H.264 video up to 720p, 30 frames per second, Main Profile level 3.1 with AAC-LC audio up to 160 Kbps, 48kHz, stereo audio in .m4v, .mp4, and .mov file formats; MPEG-4 video, up to 2.5 Mbps, 640 by 480 pixels, 30 frames per second, Simple Profile with AAC-LC audio up to 160 Kbps, 48kHz, stereo audio in .m4v, .mp4, and .mov file formats

Mail attachment support

Viewable document types: .jpg, .tiff, .gif (images); .doc and .docx (Microsoft Word); .htm and .html (web pages); .key (Keynote); .numbers (Numbers); .pages (Pages); .pdf (Preview and Adobe Acrobat); .ppt and .pptx (Microsoft PowerPoint); .txt (text); .rtf (rich text format); .vcf (contact information); .xls and .xlsx (Microsoft Excel)

Languages

Language support for English, French, German, Japanese, Dutch, Italian, Spanish, Simplified Chinese, Russian
Keyboard support for English (U.S.) English (UK), French (France, Canada), German, Japanese (QWERTY), Dutch, Flemish, Spanish, Italian, Simplified Chinese (Handwriting and Pinyin), Russian
Dictionary support for English (U.S.), English (UK), French, French (Canadian), French (Swiss), German, Japanese, Dutch, Flemish, Spanish, Italian, Simplified Chinese (Handwriting and Pinyin), Russian

Accessibility

Support for playback of closed-captioned content
VoiceOver screen reader
Full-screen zoom magnification
White on black display
Mono audio

Battery and power⁴

Built-in 25 Whr rechargeable lithium-polymer battery
Up to 10 hours of surfing the web on Wi-Fi, watching video, or listening to music
Charging via power adapter or USB to computer system

Input and output

Dock connector
3.5-mm stereo headphone jack
Built-in speakers
Microphone
SIM card tray (Wi-Fi + 3G model only)

External buttons and controls

On/Off, Sleep/wake
Mute
Volume up/down
Home

Mac system requirements

Mac computer with USB 2.0 port
Mac OS X v10.5.8 or later
iTunes 9.0 or later (free download from www.itunes.com/download)
iTunes Store account
Internet access

Windows system requirements

PC with USB 2.0 port
Windows 7; Windows Vista; or Windows XP Home or Professional with Service Pack 3 or later
iTunes 9.0 or later (free download from www.itunes.com/download)
iTunes Store account
Internet access

Environmental requirements

Operating temperature: 32° to 95° F (0° to 35° C)
Nonoperating temperature: -4° to 113° F (-20° to 45° C)
Relative humidity: 5% to 95% noncondensing
Maximum operating altitude: 10,000 feet (3000 m)

iPad Accessories

iPad Keyboard Dock

The Keyboard Dock combines a dock for charging your iPad with a full-size keyboard. The dock has a rear 30-pin connector, which lets you connect to an electrical outlet using the USB Power Adapter, sync to your computer, and use accessories like the Camera Connection Kit. An audio jack lets you connect to a stereo or powered speakers.

View Gallery:

iPad Case

The iPad Case not only protects the iPad, it can be used in various positions. So it’s easy to type, look at photos and slideshows, or watch movies.

View Gallery:

iPad Dock

The iPad Dock lets you dock and charge iPad. The rear 30-pin connector lets you connect the iPad Dock to an electrical outlet using the USB Power Adapter, sync to your computer, and use accessories like the Camera Connection Kit. An audio jack lets you connect to a stereo or powered speakers.

iPad Camera Connection Kit

The Camera Connection Kit gives you two ways to import photos and videos from a digital camera. The Camera Connector lets you import your photos and videos to iPad using the camera’s USB cable. Or you can use the SD Card Reader to import photos and videos directly from the camera’s SD card.

iPad 10W USB Power Adapter

The 10W USB Power Adapter lets you charge your iPad directly through an electrical outlet. And the 6-foot-long power cable allows you to charge it from an even greater distance.

Cara Jemput Trafik Dengan Tajuk Posting

2010-01-27T20:54:00.000+08:00

Tukarkan nama blog dengan tajuk entri supaya search engine mudah mengesan kata carian yang di taip oleh pengunjung.

1. Dashboard > Layout > Edit HTML, cari code seperti dibawah

Gantikan code tersebut dengan code ini

<data:blog.title/> <data:blog.pagename/> - <data:blog.title/>

Save.

Kemudian preview salah satu entri.

1 - lihat pada tab atas - tajuk entri yang dipaparkan

2- tajuk entri yang dimaksudkan.

Terima kasih kepada : http://kujie2.blogspot.com

Preparation for Research Methodology Exam

2010-01-25T22:27:00.004+08:00

Hello Everyone.

I wanted to post an update for anyone that might be following my situation . As you know , I am in the midst of preparation for my Research Methodology exam this Friday at Intan Bukit Kiara.

For your information, for the QA course, we were split into 10 groups and each group consists of 10 people with different background of work. We were the last group (Group 10). As the last group, we are always the last in anything that we did but not today. Interesthing happens to our group today as we were pick as the best group that present the best research proposal for RM course and we got the best presenter as well.

Heroes always arrive late. :)

Update on my training schedule

Better- Fatigue (this started when I start doing rope skipping for 500 times without stopping.

-Twitches- My calves and thighs muscle twitching feels as though it is less frequent and not as big.

Muscle soreness- This is better but not resolved. The stiffness is also better but not resolved.

Facebook To Have A New Data Center

2010-01-24T14:23:00.003+08:00

Did you know that Facebook is only renting a data center for nearly 6 years just to host their widely use application. Wooo! Scary ! They really save cost. However, it is understood that Facebook will have its own data center to accomodate their rapidly growing servers and application.

After renting rack space since its conception in 2004, Facebook is building a data centre of its own.

By Jennifer Scott

Facebook will be launching its first ever data centre after renting server space for nearly six years.

Jonathan Heiliger, the social networking site’s vice president of technical operations, announced the company is designing a new custom data centre in Prineville, Oregon.

“We have come a long way from our roots in a Harvard dorm room, when Facebook was only available at some colleges and run on a single server,” said Heiliger in a blog post.

“Now with more than 350 million people worldwide and our service and business continuing to grow, we must constantly scale our technical infrastructure to meet the demand and deliver you a fast, reliable experience.”

The company is keen to make the data centre very green and as a result will include an evaporative cooling system – evaporating water to cool the incoming air – using cold air from outside to cool the hardware and utilising server heat to warm office space in the colder months.

It will also use a new patent-pending Proprietary Uninterruptible Power Supply (UPS) technology that claims to reduce electricity use by up to 12 per cent compared to standard UPSs.

“The new data centre will help us by adding more computing and storage capacity, which we expect to help us deliver a faster, more reliable experience worldwide,” added Heiliger.

“This is just one step along the way in building a business for the long term and dedicating resources to scale our site to support our users, developers and advertisers.”

Putrajaya Night Marathon Is Getting Nearer

2010-01-23T22:19:00.003+08:00

Since I attended the course Quantitative Analysis at Intan Bukit Kiara, I often missed the opportunity to practice running. As you all already knew, the date for Putrajaya Night Marathon is getting closer but all I can say is that my preparation for the event is only 50%. I also felt less confident to participate in this event.

For your information, classes usually end at 5.00 pm but nearly everyday it will be followed by group discussion that sometimes can take hours. The return journey from Intan Bukit Kiara to Bandar Seri Putra also takes 1 hour. By the time I arrived at home, it is almost 7.30pm. What to do, got no time to train and run.

So to maintain my fitness an optimum level and to prevent my lung from forgetting how to breath heavily and my leg muscles from forgetting how to survive on the road for 3 hours non-stop, I am skipping rope 2000 times every night before bed. This is the only way I can train. So sad :(

Sultan of Johor Passed Away

2010-01-23T08:42:00.002+08:00

Eventhough I'm not from Johor but my mother and wife are Johorean. I also studied there for 5 years at UTM Skudai. Al-Fatihah to the Sultan and may Allah bless him.

KUALA LUMPUR, Jan 22 (Bernama) -- The Sultan of Johor, Sultan Iskandar who died on Friday at the age of 77, was a Ruler who was firm but fair and always wanted the best for his subjects to the extent that Johor emerged as one of the most developed states in the country.

Proclaimed as the Sultan of Johor on May 11, 1981, Sultan Iskandar died at 7.15pm at the Puteri Specialist Hospital in Johor Baharu. This was announced by Johor Menteri Besar Datuk Abdul Ghani Othman.

He is survived by Sultanah Johor Sultanah Zanariah and two sons and eight daughters namely Tunku Mahkota Johor Tunku Ibrahim Ismail, Tunku Puteri Johor Tunku Hajah Kamariah, Tunku Besar Tunku Zabedah Aminah, Tunku Hajah Azizah Aminah Maimunah, Tunku Hajah Mariam Zahrah, Tunku Norani, Tunku Maimunah Ismailiah, Tunku Bendahara Johor Tunku Abdul Majid Idris Ismail, Paduka Puteri Tunku Muna Najiah and Tunku Aminah Kalsom Masera Marian Zahirah.

During his reign, Sultan Iskandar was loved by all strata of society in Johor for his endless guidance and concern for his subjects.

He was not only wise in matters concerning religion and administration, but also in other fields such as the military, sports and business.

In his speeches, he had always reminded his subjects to adopt the spirit of consensus, to be united and to work diligently to ensure prosperity for the state.

He was conferred the honorary Doctorate in Law by The National University of Singapore (NUS) on April 12, 2007 in recognition of his role in the progress and prosperity of the state and his contribution towards bilateral relations between Malaysia and Singapore.

In maintaining bilateral relations between Malaysia and Singapore, Sultan Iskandar often invited Singapore leaders to Istana Bukit Serene in Johor Baharu during Hari Raya.

He was appointed the eighth Yang di-Pertuan Agong from April 26 1984 to April 25, 1989.

He was born on April 8, 1932 at Istana Semayam, Johor Baharu, and was the eldest son of the late Sultan Ismail ibni Sultan Ibrahim.

He loved to play polo, as well as wind surfing, golf and hunting. He was also a commissioned pilot and had received basic military training in the Johor Military Force.

Sultan Iskandar was also the Commander of the Johor Military Force which was founded and established by his great-grandfather Sultan Abu Bakar in 1885.

He had served in the second battalion of the Territorial Army in Johor Baharu in 1960 and the Royal Malaysian Navy (RMN) Reserve Force as an officer and was appointed Colonel-in-Chief of the Commando Regiment.

As the Head of Religion in the state, the Sultan had close relations with the State Religious Council and the relevant department to keep abreast with developments concerning religion.

He also used to deliver Friday sermons personally at the mosques in Johor.

In sports, he was noted for his keen interest in various challenging sports such as golf, tennis, boxing, water skiing, swimming, parachuting, motor racing and riding superbikes.

He was also a respected helicopter and light aircraft pilot.

When opening the Shooting Competition for the Sultan Iskandar Challenge Trophy 1997, he had said that the sport was no longer an activity exclusively for the rich but was open to everyone because the fee charged by shooting clubs were nominal.

Besides shooting, Sultan Iskandar also gave his support to sports tourism and often attended the International Kites Festival where Bukit Layang-Layang, Pasir Gudang became the permanent venue.

Sultan Iskandar received his early education at Sekolah Rendah Ngee Heng, Johor Baharu before continuing his education at English College (now Sekolah Sultan Abu Bakar) in Johor Baharu and subsequently went to Trinity Grammer School, Australia at the age of 16 before enrolling at the Devon Technical College, England five years later.

Upon completing his studies on Jan 25, 1956, he returned to Johor in 1956 and served as an administrative officer in the Johor State Civil Service until 1959.

He was later appointed Tengku Mahkota Johor on May 8, 1959 following the death of his grandfather the late Sultan Ibrahim ibni Almarhum Sultan Abu Bakar in London.

In December 1966, he was appointed the Raja Muda of Johor by his father and he also ventured into business by setting up several companies such as Mados Enterprises and Mados-Cito-Daiken.

On May 10, 1981 he was appointed the Regent after Sultan Ismail was taken ill and was proclaimed as the Johor Ruler on May 11, 1981.

-- BERNAMA

The Greenest and The Meanest

2010-01-21T16:23:00.001+08:00

Malaysia has taken a bold to steps to introduce the Honda Hybrid but we aren't yet to see Toyota Prius coming to town. Anyway below are the article excerpt from thedailygreen.com

The countdown to zero-emission battery cars has begun, but very little of the rubber has hit the road yet. That means that, for the 2010 model year, hybrids (and a lone natural gas car) are the cleanest and greenest vehicles on the market. Each year, at Greenercars.org, the American Council for an Energy-Efficient Economy (ACEEE) presents its list of best and worst choices, and the news this year is not that Honda and Toyota are the stars of the show (that's been a given for more than a decade) but that American companies, Ford and Chevrolet, actually made the list (with the Fusion Hybrid, also known as the North American Car of the Year, and the soon-to-be-replaced Cobalt XPE).

ACEEE awards a green score based on fuel economy, emissions and other variables, including manufacturing practices. The low-emissions Honda Civic GX, which is the car that natural gas-loving billionaire T. Boone Pickens drives, is once again the top green scorer, at 57. The GX is the only natural gas vehicle on the U.S. market, however, in part because we have no significant public infrastructure for the fuel. The chances are, then, that you're looking for something a bit more mainstream.

It's no surprise that the Toyota Prius and Honda Civic Hybrid are at the top of the list, and they're both excellent choices. Honda's newest hybrid, the Insight, is at #5, just below the Smart fortwo. I'm not a huge fan of either of these -- the Insight is bare-bones compared to the Prius and Civic, and the Smart is simply not the best small car choice: The top-rated Honda Fit, Toyota Yaris, Hyundai Accent and Mini Cooper are better bets. The Nissan Altima Hybrid, also on the list, remains a good alternative.

Now the fun part: Not the greenest, but the "meanest" cars on the road. It may surprise you to learn that the winners here aren't for the most part huge, gas-guzzling SUVs but the kind of "supercars" routinely celebrated in the pages of Car and Driver and Motor Trend. The single worst environmental performer is the Lamborghini Murcielago and its roadster variant. Not only does this European boulevardier get only eight mpg in the city and 12 on the highway from its 6.5-liter V-12 engine, but it also does dismally in the emissions ratings.

The Bugatti Veyron (a whopping 16 cylinders and eight liters of displacement) is almost as bad, though it musters 14 mpg on the highway. Greens can take a grim pleasure in a YouTube video showing the owner of a brand-new Veyron accidentally dumping his car into a Texas salt marsh (below).

Other big offenders include the Bentley Azure/Brooklands, the Maybach 57S limo, the Ferrari 612 Scaglietti and the Mercedes ML63 AMG. I assume there's no Hummer on the list because it's slightly better than behemoths like the Chevrolet Suburban K2500 and the Dodge Ram 2500 Mega Cab, but the sale of the brand to China may have something to do with it.

Here's the top six from both lists, followed by the cars' green scores.

Greenest:

Honda Civic GX (57)
Toyota Prius (52)
Honda Civic Hybrid (51)
Smart fortwo convertible coupe (50)
Honda Insight (50)
Ford Fusion/Mercury Milan Hybrid (47)

Maxis and Limkokwing University Collaboration

2010-01-20T18:29:00.000+08:00

It always excites me whenever any of our local companies doing an investment and collaboration with our local universities. People have realized that we have a pool of talents in Malaysia but most of them when they graduated they will flew oversea taking a better chance of employment in other country where they can earn more with their skills and talents. I hope with more collaboration like this, we can avoid the brain drain that we are facing.

Bringing higher learning on-the-go to Malaysian education
Menara Maxis, Kuala Lumpur, 20 January 2010: Malaysia’s leading communications provider, Maxis Berhad (‘Maxis’) and leading university of the arts, Limkokwing University of Creative Technology (‘Limkokwing’) today enter a partnership to grow mobile learning at tertiary level. The move extends the commitment of the two companies to Malaysian-driven content and to creativity as a part of national culture.

Following its successful Malaysian launch in July 2009 of the iPhone 3Gs, Maxis became the first communications provider in Asia to introduce the advanced device in September 2009, into a secondary school syllabus.

Today’s announcement of a new partnership between Maxis and Limkokwing represents another first: The first time in Asia that the fastest, most powerful iPhone yet, is being integrated into a university curriculum.

Said Maxis’ Vice President and Head of Enterprise and Carrier Business, Fitri Abdullah, “Maxis is pleased to be a Malaysian and Asian pioneer in the use of the iPhone 3GS for the creation of knowledge and youth opportunity.”

“With the growth in uptake of advanced mobile devices and data services – the way we exchange and connect is being rapidly transformed. Our alliance with Limkokwing will give tertiary level students a larger participation within this expanding borderless landscape.”

“In another initiative, yesterday Maxis announced the 2009 winners of its three-year-old Mobile Content Challenge, a joint programme with Government to encourage students to be part of the content developer community. With today’s partnership, we will continue to explore using the growing mobile internet platform to develop people and ideas for the future.”

Limkokwing, which is celebrating its 20-year anniversary, is a Malaysian institution with a global outlook, having a presence in more than 77 countries as well as catering to over 30,000 students from 150 countries. Limkokwing is recognised for its creative education opportunities across countries such as the United Kingdom, China, Cambodia, Indonesia, Botswana and Lesotho - providing premier qualifications for young people worldwide in areas including digital, sound and games design.

Said Limkokwing founder, Professor Emeritus Tan Sri Dato’ Seri Dr Lim Kok Wing, “From its inception, our university has looked towards being a ‘global university’ with local strengths, and to having a ‘global classroom’. Our partnership with Maxis enables us to further connect students to their wider community.”

“With the iPhone 3Gs Maxis has shown itself committed to expanding the range of the device’s applications, to be a medium of communications, of commerce, of entertainment, and also a tool of education. At Limkokwing, we will continue to ensure that our graduates are able to transition easily to the workplace, which is being transformed by communications technology - by transforming our classrooms in parallel. What our students will gain from this partnership, they will contribute in return, in the form of mobile content development for the expanding capabilities of mobile devices.”

Beginning February 2010, Limkokwing’s courses of at least one year in duration will incorporate the iPhone 3GS, its powerful connective capabilities and its platform for limitless applications. Maxis is pleased to offer the smartphone to Limkokwing’s faculty, students and their parents at preferential partnership prices.

Maxis has bundled selected packages with free phone calls, MMSes and SMSes for increased value. For instance, staff and students who subscribe to the Value Plus 150 plan will enjoy up to 38 hours of free phone calls and 500 free SMSes to other staff and students who are also on tailored Maxis plans catering to the Limkokwing community.

A mark of the new partnership will soon be visible next to the Apple Centre in Limkokwing Plaza – a Maxis outlet with specially-trained service staff, offering throughout weekdays, on-site customer service and knowledge-sharing with university employees and students.

For more details about the iPhone 3Gs from Maxis, please visit www.maxis.com.my/iphone3gs

The fastest texters in the world for 2010

2010-01-15T22:28:00.000+08:00

I always thought, I was the fastest one.

For me, Korean are always fascinated with the application of any technologies. And once they are heralded as the best player for Strategy Games eg: Warcraft.

Two teenage South Koreans were named the world's fastest texters at the LG Mobile World Cup in New York City announced LG on January 15.

The competition was launched to celebrate mobile culture and to feature cutting-edge mobile technology. More than 6 million people took part in the LG Mobile World Cup that began in May 2009, making it the world's premier mobile festival.

South Korea's Yong-Ho Bae, 18, and Mok-Min Ha, 17, beat challengers from Australia, the United States, Argentina, Russia, New Zealand, Portugal, South Africa, Canada, Spain, Indonesia and Mexico to earn the title of world's fastest texters and to take home the winning prize of $100,000.

"All the contestants at the World Cup are at the cutting edge of mobile technology and the earliest to embrace the latest mobile trends," said Dr. Skott Ahn, President and CEO of LG Electronics Mobile Communications Company.

http://www.lgmobileworldcup.com/

Continue : How to use EPSA Intan

2010-01-13T11:34:00.000+08:00

Let us continue with our learning on How to use EPSA Intan. I hope that you all have received the username and password from EPSA administrator by now because you are going to need it to login to EPSA's portal. Let's continue.

1. Please login as below. Type the url : www.epsa.intan.my and enter your Username and Password2. After login (if you still can't, then you will have to contact EPSA's adminstrator) the page below will comes out. Congratulations! Now you are an EPSA's official student. After you successfully login and the page comes out, please click at the button where I have marked it in red written with CLICK HERE

3. After you click the button you will be presented with the page below. You will have to Search for your Courses by clicking the circled button labelled as Search Catalog.4. After you click the Search Catalog button, the page below will pops-out. Click at the arrow beside the Drop Down button and choose Course. I have highlighted the button for your easy reference.5. Click Search and all courses that available will be listed at the table below. Just choose your course by clicking on the course label. Finally, just click Enroll. That's it! Done.

6. Sharing is caring. Please spread this tutorial out.

How to use EPSA Intan

2010-01-12T21:37:00.001+08:00

Hi,

This is a simple tutorial that I manage to create for any Malaysian Government's officers that attends courses conducted by Intan and must access to EPSA's portal to get tutorial notes, quiz, handouts etc from the portal. I hope, it helps. As you all know, EPSA stands for E- Pembelajaran Sektor Awam or e- Learning for Civil Sector

1. This is the URL : http://www.epsa.intan.my

2. Below are the portal web page

3. If you have Registered before but forgot your Password but still remember the User Id, please contact EPSA's web administrator to retrieve back your password. Alternatively, you may register with a new User Name.

4. If this is the first time you login to the portal, please click the Sign Up button. I have drawn up a red rectangle around the Sign Up button.5. After you click the Sign Up button, you will be brought to the Registration Page. This is where you will fill up all your particulars. One important thing that you must remember is that, you must put in your official e-mail address that end with .gov.my so that the EPSA's administrator can verify you login. Below are the Registration Page.

6. The registration is similar to other Registration process. I don't have to teach you everything right? It's very simple! Trust me. After you have fill out your form, just click Submit.

7. Wooah! Hold your horses my friend. It will take some time for the administrator to verify you. Usually it will take around 1 or 2 days for the verifying process. Once you received email from EPSA's administrator, you may Log In to EPSA Intan. So please check your email.

8. That's all. If you have any problems you may contact directly to Intan.

Regards.

Quantitative Analysis Course at Intan Bukit Kiara

2010-01-11T23:22:00.001+08:00

Intan Bukit Kiara

Tomorrow is a big day for me. I will be attending 2 months Quantitative Analysis courses at Intan Bukit Kiara. It's a big relief after a hectic job as System Analyst. This courses is compulsory for all the HLP Scholars. The main objective of the course is to prepare the Civil Servants for them to better equip once they started their academic life. There will be 2 main subject thatI have to study. One is Research Methodology and the other one is Statistics. In the end of the courses, examination will be held to test our knowledge on each subject.

10 Green Products to Look for in 2010

2010-01-10T14:41:00.004+08:00

Are these products coming to Malaysia. These products were reviewed by National Geographic journalist as to be the Green (ish) products fo 2010.

Green Guide scoured the 2010 Consumer Electronics Show (CES) for eco-friendly gadgets and devices. From batteries and solar chargers produced by (sometimes cheesy) small start-up companies to TVs and entire home-energy systems including manufacturing giants such as Panasonic and LG, these items stand out among thousands as having some real environmental benefit, or at least honest intention (in the context of consumer electronics).

Solar-Powered Speakers From Regen

This company gets points for design, creating products that belong in MoMa and that have the potential to get consumers excited about solar. Regen's ReVerb speaker has an elegant solar panel on the back that, when fully charged, can power up to 12 hours of music from an iPod Touch, iPhone, or any audio device with a similar jack. The nearly three-foot tall speaker will retail for about $2,300 when it hits the market this summer.

The display will show you how much power you've stored, and used. The photovoltaic (PV) panel takes 14 hours of indoor light and 6 hours of outdoor light to recharge. (There is an outlet option, so the party can go on in the rain).

All of Regen's products have additional USB and other ports so that you can use stored energy for other electronic devices too. The only not so hot thing--no recycled content. And it is unclear on what types of plastics are used.

Wireless Energy Meter From Oregon Scientific

Oregon Scientific's Wireless Appliance Manager monitors energy use on up to four appliances with the use of remote sensors. You can also plug in any individual appliance for a quick energy audit.

The gadget's display shows real-time power consumption and translates that into cost and carbon emissions for each appliance, as well as the date and time. But the most useful feature may be the alarm you can set when your electricity bill hits a certain level. And you can set a timer that turns off the monitoring device.

Oregon Scientific, which doesn't advertise itself as environmental company but is committed to sustainability, also gets gold stars for design. The energy meter will be available this year for $60.

Miniwiz Portable Wind and Solar Charger and Bike-Powered Charger

Miniwiz's solar- and wind-powered charger is a little gimmicky, but one of the best designed, combo-charging devices at the show. It would have been a great stocking stuffer. The palm-size HYmim Biscuit can charge up to two AA batteries, and then through a USB port, most any five-volt devices, including your cellphone, GPS, iPhone, or Blackberry. The solar-panel is supplemented by a tiny wind turbine. On sale through the website soon, the charger will cost $40. I couldn't get confirmation on whether the product is made from any recycled plastics, but Miniwiz is doing inventive things with recycled plastic bottles as building blocks for walls.

For bike commuters, the Miniwiz ReeCharge collects energy generated by a device called a Dynamo Hub, which you integrate into your ride's front tire. The ReeCharge battery has a capacity of up to 2.5 watts, which is generally enough to charge a five-volt device, like your iPod while you ride. The charger can be replenished with just a 45 km cycle. It's not new technology, but a much smoother version, for $130, plus wheel integration.

LG Skype-Enabled and OLED TVs

Unfortunately these don't come in one package yet. LG offers Skype service on its standard LED televisions, while the new 15-inch OLED TV isn't video-conferencing friendly yet. Panasonic and LG were the only two companies at CES showing Skype-enabled TVs, which have the potential to lower businesses' carbon footprints.

LG's NetCast service, which includes access to Netflix, YouTube, Picassa, as well as Skype, is available on the two television models LG markets as eco friendly: the PK950 and the LE8500. According to LG, these LED models use nearly 30 percent more efficient than non-LED sets.

Even better, the OLED television is fifty percent more energy efficient than traditional LED technology, according to LG representatives on the conference floor. But for now, it's only available in Asia, and LG has said prices won't be comparable with LED until 2016.

Tablet PCs From HP, Dell, and Lenovo

E-readers, netbooks, and smartbooks were all the rage at CES this year, but we're skipping right over them and moving straight on to tablet computers, which could combine and replace all three within the year.

Hewlett-Packard's new slate PC--so far without a name or price--was announced at CES and should be in stores later this year. Details remain elusive, but the device will have computing, video, and e-reader capabilities, as well as 3G connectivity. In the meantime, the HP TouchSmart tm2 will be on the market next week and sell for $950. It is a laptop with a screen that flips around to cover the keyboard and becomes a tablet.

Lenovo also introduced its first slate tablet, the 12-inch IdeaPad U1, which detaches from a traditional clamshell computer so it can be used with a keyboard or a touch screen with eight hours of battery life. It is expected to be on the market June 1 and sell for less than $1,000. Apple's version is expected out in March. Tablets have been on the market for years, but sales are expected to take off with the release of the Apple product, according to experts.

Not to be outdone, Dell announced a five-inch screen tablet to be on the market before summer. It may or may not have e-reader capabilities.

With e-waste piling up in the U.S. and abroad, we suggest you skip third generation e-readers and wait for something more sophisticated.

In the meantime, software creators announced Blio, e-reader software which will offer over a million books in interactive, improved pdf-like format.

Powermat Wireless Charger

"Wireless" is a bit of a misnomer, since you still have to plug this charger into a conventional socket for a charge. But that may be the only power cord you ever need again. With Powermat accessories, you can pretty much outfit any device to make it compatible with the wireless charger.

The Powermat makes the green list because, one, the magnetic induction and sensor technology used to charge your phone, etc... also senses when the device is fully charged and stops the surge of energy, essentially curbing wasted standby power that most chargers pull even when your phone is detached.

Secondly, the Powermat is gaining enough popularity that several cell phone manufacturers are working with Powermat to provide consumers with magnetic-induction enabled batteries, eliminating the need for a cord.

First generation was a bit more clumsy, requiring a separate phone case. Expected in June, the device sells for $80 for a three mat charger, plus a $40 battery. The Powermat represents incremental change that could end up streamlining product and reducing materials use and wasted standby power, otherwise known as vampire voltage. It also comes in a travel version, pictured here, with a battery pack.

Home Fuel Cells from Horizon and Panasonic

Horizon is a company that got its start making educational toys about hydrogen fuel cells. Now adults can play with the same fuel cell technology with the Hydrofill desktop low-pressurized and seemingly safe hydrogen maker, producing up to ten liters an hour. The hydrogen produced by the Hydrofill is then injected into battery-like devices that you can plug into a charger and use to fuel most any handheld device or computer. It's like using rechargeable hydrogen batteries. The whole package should run about $200 for the Hydrofill and $50 for the charger when it comes onto the market later this year.

If you live in Japan, go for Panasonic's fuel cell, which can power your entire home. Powered initially with natural gas, the fuel cell comes with a hot water tank to capture power generation byproduct. It's only offered in Japan, where the government manages installation and servicing, according to Panasonic reps.

Vampire Voltage Tamer from Embertec

Embertec technology for both your home entertainment and computing systems will eliminate nearly all vampire voltage. According to iGo, another company that makes similar devices and has a Web site dedicated to vampire-voltage awareness, standby power wastes $10 billion of electricity annually in the U.S.

Embertec and iGo use similar solutions, but Embertec has a few added features. For both, you plug your electronics into a device that recognizes when they are turned off and in default standby mode and then cuts power. With the Embertec system, audiovisual equipment left on will shut down automatically after a set period of time of inactivity.

And moving in the right direction in terms of integration is Sony, whose eco-Bravia TVs consumer close to zero watts in standby mode, essentially incorporating a vampire voltage defense into the individual gadget.

Carbon Neutral Phone from Motorola?

Motorola's MOTO W23 Renew may not be the most advanced phone on the market, but it's likely one of the only ones made of nearly a hundred percent recycled plastic--a rare feature among products at CES, even the so-called green ones.

Motorola also advertised the phone as a hundred percent recyclable, but most anything is these days.

Whether or not the phone is carbon neutral depends on how you feel about carbon credits. Motorola partnered with CarbonFund to offset the carbon costs of making the phones.

More Efficient Rechargeable Batteries From Ultralast Green

Generally at the heart of any electronic device, green or not, is a battery. Traditionally known for their toxic materials, batteries have seen some good environmental improvements in recent years. For everyday home use, Ultralast, a small company based out of Massachusetts, now makes rechargeable batteries that they say last longer and are less toxic than most on the market. The Green PowerPunch Ni-Zn's nickel zinc chemistry is not necessarily new, but it does eliminate the use of potentially toxic cadmium, and is more recyclable than alkaline and lithium batteries, according to Ultralast.

The company also says the batteries are nearly a hundred percent recyclable and more powerful and efficient--worth nearly 480 digital camera shots per charge--versus close to 200 with alkaline and 450 with the Sanyo Eneloop battery.

--Tasha Eichenseher

Putrajaya Night Marathon Information

2010-01-05T23:43:00.000+08:00

Running is truly my passion. I would definitely love to write and blog about all my past achievement in running tournament especially for 10 KM, Half Marathon and Marathon. I will blog about it in other post. In the mean time, have you register for the latest event that will be held in Putrajaya? Below are the details

Date: 6th February 2010 (Saturday)
Venue: Perbadanan Putrajaya And Mahkamah Kehakiman
Starting Times: 8.00PM (Marathon), 8.30PM (Half Marathon), 9.00PM (7.7km), 9.15PM (5km)
Joint Organisers: World Action Sports Sdn Bhd, Twenty First Century Sports Sdn Bhd & Perbadanan Putrajaya
With Support From: Ministry of Federal Territories & Ministry of Youth And Sports
Sanctioned By: Federal Territory Amateur Athletic Association (F.T.A.A.A)

Registration Form

Don't forget to register early to get the early birds discount. Registration can be done at Putrajaya Corporation which is located in front of Palace Of Justice, Putrajaya

For those outside Putrajaya

Putrajaya Corporation Building at Presint 3

See you guys there!

Free Software for my notebook

2010-01-04T22:56:00.000+08:00

I have just formatted my pc and unfortunately I left all the installer cd at the office. So this is what I do to solve the problem. I managed to find free software to use. This is the list that I wanted to share with you. If you have any other free sofware, please suggest ok. Thanks

Web Browsing (to replace IE)

Mozilla Firefox

The premier free, open-source browser. Tabs, pop-up blocking, themes, and extensions. Considered by many to be the world's best browser.
Download Page

E-mail (to replace Outlook)

Mozilla Thunderbird

Powerful spam filtering, solid interface, and all the features you need.
Download Page

Video Playback (to replace WM Player)

Miro

Beautiful interface. Plays any video type (much more than windows media player). Subscribe to video RSS, download, and watch all in one. Torrent support. Search and download from YouTube and others.
Download Page

VLC

Plays more video files than most players: Quicktime, AVI, DIVX, OGG, and more. Pretty good interface.
Download Page

MPlayer

Similar to VLC-- plays loads of video formats.
Download Page

Media Player Classic

Compact, but powerful media player. Plays anything under the sun. No install necessary.
Download Page

Word Processing / Office Suites (to replace MS Office but still lacking some features. I still prefer MS Office)

OpenOffice.org

Big, full featured suite of tools for word processing and spreadsheets. Compatible with and a free replacement for Microsoft Word documents. Also supports OpenDocument Format.
Download Page

Security Tools

NMap

Easy to use port scanner for Windows
Download Page

Wireshark

Network Protocol Analyzer, formerly called Ethereal
Download Page

TrueCrypt

Creates encrypted virtual hard drives for extra security
Download Page

ClamWin (this one is truly powerfull antivirus)

Open Source Anti-Virus. Very good at detecting viruses. Can be plugged into hMailServer for e-mail protection LIMITATION: Real Time scanning not implemented yet
Download Page

Graphics / Photo Editing

GIMP

Photo editing application that rivals Photoshop in features.
Download Page

Paint.NET ( I use this a lot)

Graphics editor with a very nice interface.
Download Page

Regards

How To Solve Parking Problems In Putrajaya

2010-01-03T19:49:00.000+08:00

Chariot Skates: half rollerblade, half chariot

I hope this invention can be use in Putrajaya to solve the parking woes that we are facing.

Australian designer Michael Jenkins is shaking up the world of outdoor activity with his new Chariot skates. Half Rollerblade and half chariot, these fun looking skates are bound to catch on. They strap onto your feet very much like traditional skates. There is a large diameter front wheel constructed of carbon fiber and a smaller wheel in the rear of the skate for stability. To move while wearing the skates one must essentially “ski” down the road which is exactly whatMichael Jenkins had in mind. The combination of skiing and bicycling.

The wheels skates have low slung mounts for your feet which give the skates a very stable feeling due the low center of gravity. It also aids in traversing rough or uneven terrain such as grass or uneven concrete which can be found in any city.

It all sounds great and very appealing and I would love to pick up a set. However there are a few drawbacks. The skates themselves have no brakes, which could be quite the heart stopping expereince on a long steep hill. Special gloves are used to stop the wheel with the hand or a T maneuver can be used to slow down, very much likeskiing.

The completely carbon fiber chariot skates are still in pre-production form, with production costs exceeding that of a very nice road bicycle. The wheel skates go on sale in June. Final retail price has yet to be released.

This video has been put together by Michael Jenkins the inventor of Wheelskates and is of an earlier prototype. This new skating device is currently in preproduction and testing phase and for the first time we are going public with video in an effort to gauge public reaction and acceptance.

Motorola's Android

2010-01-02T19:17:00.000+08:00

Models show “MOTOROI,” Korea’s first smartphone that uses the Google operating system, Monday. The phone will sell via SK Telecom, the nation’s top mobile carrier, from early February, with a retail price tag of 900,000 won. / Courtesy of Motorola Korea

Motorola's fan in Malaysia will be getting the new "MOTOROI" soon as Motorola are going to launch it soon in Korea. Be patient my guys and gals.

Motorola Inc. said Monday it will release a smartphone featuring Google's Android operating system (OS) in the local market in early February.

But the U.S. company has been under fire as its first Android-based mobile doesn't provide tailored services, and its South Korean branch has kept mum regarding after-sales services.

"This is because Motorola has put the top priority on releasing the phone as soon as possible," said a spokesman of Motorola Korea.

The "MOTOROI," which is equipped with the Android 2.0 mobile platform, will be offered by SK Telecom, the nation's top mobile carrier.

The phone could sell locally at around 900,000 won. But SK Telecom plans to give substantial subsidies to customers to lure them in.

"SK Telecom will revitalize the market to fuel strong momentum for Android phones. We will provide a massive support for programmers in order to create more contents," a SK Telecom spokesman said.

The latest product features a touch screen with a 3.7-inch high-definition display, helping users easily access Web sites, videos, games and photos, according to the Motorola official.

The phone offers a terrestrial DMB function to South Korean consumers.

When asked about the possibility of a "qwerty" keypad-equipped MOTOROI, the official said, "It will depend on the talks with SK Telecom. But we are not ruling it out."

Motorola plans to keep its strategic partnership with SK Telecom. And according to officials, it will not strike a new partnership with other local mobile carriers such as KT or LG Telecom.

Major handset vendors such as Samsung Electronics and LG Electronics are heavily betting on Android phones, attracted by consumer preferences.

KT has a plan to introduce Apple's 4G iPhone in April at the earliest to secure its bottom line in the market.

Industry officials and analysts forecast the local smartphone market will see an eight-fold increase in 2010 to reach 4 million units this year from 500,000 in 2009.

yckim@koreatimes.co.kr

Green Technology

2010-01-01T17:00:00.000+08:00

As we are heading towards the second decade of year 2000. Malaysia has taken steps to be the leader of Green Technology. So, what is Green Technology?

The term "technology" refers to the application of knowledge for practical purposes.

The field of "green technology" encompasses a continuously evolving group of methods and materials, from techniques for generating energy to non-toxic cleaning products.

The present expectation is that this field will bring innovation and changes in daily life of similar magnitude to the "information technology" explosion over the last two decades. In these early stages, it is impossible to predict what "green technology" may eventually encompass.

The goals that inform developments in this rapidly growing field include:

Sustainability - meeting the needs of society in ways that can continue indefinitely into the future without damaging or depleting natural resources. In short, meeting present needs without compromising the ability of future generations to meet their own needs.

"Cradle to cradle" design - ending the "cradle to grave" cycle of manufactured products, by creating products that can be fully reclaimed or re-used.

Source reduction - reducing waste and pollution by changing patterns of production and consumption.

Innovation - developing alternatives to technologies - whether fossil fuel or chemical intensive agriculture - that have been demonstrated to damage health and the environment.

Viability - creating a center of economic activity around technologies and products that benefit the environment, speeding their implementation and creating new careers that truly protect the planet.

Examples of green technology subject areas

Energy
Perhaps the most urgent issue for green technology, this includes the development of alternative fuels, new means of generating energy and energy efficiency.

Green building
Green building encompasses everything from the choice of building materials to where a building is located.

Environmentally preferred purchasing
This government innovation involves the search for products whose contents and methods of production have the smallest possible impact on the environment, and mandates that these be the preferred products for government purchasing.

Green chemistry
The invention, design and application of chemical products and processes to reduce or to eliminate the use and generation of hazardous substances.

Green nanotechnology
Nanotechnology involves the manipulation of materials at the scale of the nanometer, one billionth of a meter. Some scientists believe that mastery of this subject is forthcoming that will transform the way that everything in the world is manufactured. "Green nanotechnology" is the application of green chemistry and green engineering principles to this field.

For links to resources on these subjects, click here.

Let's do our part!

Keputusan dan Gambar SCKLM

2009-07-02T23:08:00.000+08:00

Dah gemuk!
Buncit!

Amoi pun sayurkan aku

Aku sayurkan amoi

Nampaknya..rekod aku 2 jam 40 minit yang aku buat semasa TUDM run last year tak dapat dipecahkan. Below is my result :

Video : http://www4.marathon-photos.com/scripts/event_entry.py?event=Sports%2F2009%2FKL+Marathon&match=HM253

Laporan Perlumbaan: SCKLM 2009. Category 21 KM (Half Marathon)

2009-06-29T19:17:00.000+08:00

Map

Back

Front

Running Vest

Nike Air Triax 11

Beg memang cun!

Pada jam 6.00 pagi, kandang race untuk Half Marathon pun dibuka dan berduyun-duyun la runners (around 2800) masuk sambil menunggu Menteri Wilayah Persekutuan, Dato Raja Nong Chik melepaskan tembakan memulakan acara. Kategori kami agak bernasib baik kerana hujan dah pun berhenti so suasana memang best untuk berlari. Kami memulakan larian pada jam 6.15 pagi, betul-betul di hadapan Bangunan Sultan Abdul Samad bertentang dengan jam besar dan menghala ke Bangunan Keratapi Lama KL melalui Jalan Mahameru.

Bila start jer race, aku dah tau yang race kali ni mesti teruk sebab badan aku rasa berat dan tak boleh nak speed walaupun perut dan pundi kencing aku perfect tanpa terasa apa-apa. Aku try nak speed tapi orang belakang still menyayurkan aku. Oleh kerana tak boleh buat apa-apa, aku maintain pace aku sampaila bertembung dengan runners dari Full Marathon di Jalan Imbi. Sampai ke jalan ni, aku dah lost direction sebab Mile Markers kat tepi jalan semuanya adalah untuk Full Marathon. Aku yang Half Marathon ni tak tau berapa jauh lagi tinggal untuk larian Half. Aku agak meragui dengan Mile Markers yang dipamerkan. Tahap bingung aku sampai ke kemuncak bila tiba di Jalan Sultan Salahudin di depan Bank Negara kerana aku ingatkan race untuk Half akan tamat sejurus sahaja selepas tu, tapi tak sangka pulak kena buat pusingan di Jalan Semarang.(Actually dalam peta yang diberikan memang dinyatakan tapi bila lari, mana ada orang bukak peta jalan). Aku pulak tersilap dan terus memecut untuk kegarisan penamat yang aku sangkakan beberapa meter sahaja lagi. Disebabkan tenaga aku dah memang out, so aku hanya berjalan selepas melepasi Jalan Semarang dan hanya beberapa meter nak sampai Finish Line baru la aku start lari semula, itu pun sebab ramai orang kat kiri dan kanan jalan. Malu la kalau jalan jer.

Kesimpulannya, untuk KL Marathon 2009, aku berlari dalam keadaan aku tiada masalah perut meragam dan feeling nak terkucil. Cuma masalah utama adalah berat badan yang bertambah dan kurang latihan. Dari segi penganjuran pulak ada pros and cons. Tapi tu dalam next posting pulak..To all the runners, congratulations to you all.

Laporan Perlumbaan: SCKLM 2009. Category 21 KM (Half Marathon)

2009-06-29T18:40:00.000+08:00

Honestly, memang aku tak prepare sangat untuk SCKLM tahun ini kerana terpaksa melaksanakan tugasan mendesak di seluruh negara. Aku telah dilantik sebagai panel temuduga pegawai-pegawai kerajaan untuk Gred F41 dan perlu menemuduga calon-calon F41 di sekitar Putrajaya, Kuala Lumpur, Pulau Pinang dan Melaka di lokasi negeri masing-masing selama sebulan, dan selama itulah juga aku tak sempat nak berlatih.

Hari sebelum SCKLM bermula, sepupu isteri aku buat majlis kahwin di Dewan Merak Seri Kayangan Felda dan semua keluarga sebelah isteri aku bermalam di rumah di aku. Lepas layan diorang semua, around pukul 11.30 malam aku terus naik ke bilik untuk tidur..Pukul 2.30 pagi aku terjaga sebab tiga orang anak sedara aku yang semuanya still baby melalak nak susu.

Aku bangun dari katil dan terus mandi. Lepas mandi, aku pasang bib kat baju aku dan turun ke dapur untuk makan dua biji pisang dan segelas air 100 plus. Lepas wish bini aku yang still mamai, aku pun bertolak pada jam 3.30 pagi dari Bandar Seri Putra ke KL. Aku tiba di Padang Merbok around jam 4.15 pagi.Aku tengok dah ramai jugak orang sampai di situ. Aku kemudian bergerak slow-slow ke Padang Merdeka semata-mata nak menjimatkan tenaga. Kalau aku berlari untuk warm up, rasanya masih lama lagi sebelum race Half Marathon start, so by the time nak start badan aku dah sejuk semula.

Tiba di Dataran Merdeka, aku melunaskan segala hajat yang terpendam di sebuah public toilet berhampiran Perpustakaan Dewan Bandaraya. Sambil menunggu race Half Marathon dimulakan, aku menjadi penonton untuk acara Full Marathon yang dimulakan tepat jam 5.00 pagi. Kesian jugak kat peserta Full sebab start race dalam hujan. Kalau lari sambil bawak payung, apa pulak kata orang..sambil tu, aku usha juga orang yang bawak belon berwarna sambil berlari sabab yang bawak belon tu adalah pacer untuk masa larian 2 jam, 3 jam, 4 jam, 5 jam dan 6 jam tapi sorang pun aku tak nampak.

Panjang sangat la pulak posting ni..aku sambung next time ok

Transformers 2 : New Trailer

2009-05-02T22:50:00.000+08:00

Other than SCKLM, this is what I've been waiting for in June this year..

SCKLM 2009 Video is here

2009-05-01T23:27:00.000+08:00

Let me share the experience of running for 42 KM..see the video and challenge yourself..

How was it? Wanna try..You have to prepare at least 4 months for these..Less than that, you'll not able to finish it or you'll hurt yourself so badly..For me, marathon suppose to be fun. By hurting yourself, it will not do you any good and you'll be less motivated

It's getting hotter nowadays

2009-04-26T22:23:00.000+08:00

I am an evening runner..I usually run after work, around 6pm till 7pm from Monday till Friday. But for the last whole week, I can't run because the weather is so damn hot plus I have a flu. I'm afraid it might get worse. So i ran using my threadmill in my house.

This reminds me of our earth which are getting old and sick. So, come people, lets join EarthDay Network and do your part to save our beloved earth for future generations. For a start, plant a tree!

Money Matters

2009-04-26T16:58:00.000+08:00

The running fees, running shoes, transportation, (registration, event) the accomodation if the event is held outside Selangor or KL..Phew! Quite a lot of money to spend for just one event. And the worst part is, no one sponsored me.But as a runner, I love to run and challenge my self with other runners. It is part of my life that I can't live without.
If someone ever ask me about the RM that I have spent, I usually said, it is money well spend because you get a lot of goodies. But I know for sure that, I deserved the goodies, the free 100 plus, the free Milo, t-shirt, vest, or whatever they put in the bags. Damn sure!

So, what's your relationship with money? You may identify more than one :
1.You earn plenty of money, but spend it even faster than you earn it.
2.You make a reasonable amount and muddle through, but don't really feel on top of things financially.
3.You sit tight on your money and agonize about every expense.
4.You can handle the day-to day stuff but the bigger things such as pensions and investments are a mystery.
5.You don't have any idea how to organize your money. You feel out of control when it come to your finances.
6.You're always broke and when you feel down, spend money you don't have.
7.You have a very low income and you're sick of struggling.
8.You're always borrowing money from friends or family.Taking out loans or running up overdrafts.
9.You have no idea how much you actually owe, but it's probaly a lot.
10. You feel ashamed of the mess you make with money and yet you're reluctant to seek help.

Dua kali ke Pulau Langkawi

2009-04-12T18:56:00.000+08:00

Aku memang dah plan dari awal tahun nak bawak Sue ke Langkawi..tapi tak sangka lepas balik dari Langkawi, bos baru arahkan untuk ke Langkawi sekali lagi untuk hadiri Judges Conference.. Apa lagi..kelam kabut la pack barang..baju pun tak sempat cuci..

Masa dengan Sue, kami menginap di Awana Porto Malai dan masa di Judges Conference, aku menginap di Westin Hotel..Walaupun sibuk dengan Judges Conference, aku sempat jugakla mencuri sedikit masa di awal pagi selepas Solat Subuh untuk berlari dari Westin dari Jeti Kuah ke Pekan Kuah tiap-tiap hari bermula pada hari pertama aku sampai di Westin (Sabtu - 11/3) hinggalah ke hari terakhir (Khamis - 16/3)

Anyway, below are the pics I took using my new E71 during the Judges Conference. Later I will upload my honeymoon pics.

Sunset-Beach Infront of Kuah Town Langkawi Island

Admiring the sunsets

Natural Selection

2009-02-21T22:45:00.000+08:00

Now, I know where I stand. I'm born as middle distance specialist. My score is 21.

Natural Selection
What kind of runner are you? Were you born to run a fast 5-K, a strong marathon, or something in between? Here's how to find out—and how to realize your full potential.
By Christie Aschwanden, Runner's World

For years, Gordon Wright was a long-distance junkie. The 44-year-old enjoyed adventure racing and posted a 3:48 marathon, but he never got near the front of the pack. Then he did a 400-meter race on a whim, having not done speedwork in years, and won in 59.7 seconds, not far from the best in the nation for his age group. "I really am meant to run fast after all," he says. "That was a shock."

Wright is hardly alone. As he found out, success in some events comes more naturally than in others. In fact, few runners have the same potential to be outstanding at all distances. Some people have the innate gift of speed, while others are natural-born long-distance runners. In the end, your physiology, temperament and priorities will determine your ideal racing distance.
You may be surprised to find out where your true strengths lie. "Everyone thinks the marathon is the Holy Grail, when a lot of people should really be doing the 5-K," says Jason Karp, Ph.D., an exercise physiologist and coach in San Diego.

For better or worse, the physiology you're born with determines how well you'll perform your first time out, and how much improvement you'll be able to make in training. The good news is that with the appropriate training strategy, you can make the most of whatever you were born with.

So how do you determine whether you were meant to be a speed demon or a multiple marathoner? You could turn to pricey lab tests to measure factors like VO2 max and lactate threshold, but that probably would be overkill. Your running habits reveal plenty about what distances you're most suited to excel at now.

Read on to learn which physiological factors help shape your running identity. Then examine your training, racing history, and tendencies to find out which distances are the perfect fit for you. Finally, learn how to tweak your training routine and set realistic goals to better match your newfound specialty. Who knows? Like Gordon Wright, you might discover talents you didn't know you even possessed.

The Runner
The Speed Racer: These athletes are built to go fast-not long. Consequently, the 5-K and 10-K are ideal events to target.

The Middle-Distance Specialist: These people are best at sustaining a tough pace. So they're well suited to run strong 10-milers and half-marathons.

The Long-Hauler: These runners were really meant to go the distance. Though they may lack speed, their true calling is the marathon.

Natural Selection 1: Know your physiology
Each of these four qualities influences how fast and how far you can run—and which distance will suit you best.

Lactate threshold (LT) pace is the fastest pace that you can sustain for an extended period (roughly 30 minutes or more) before lactate—a by-product of the fuel burned during hard exercise—starts building up in the blood. Marathon winners often have high lactate thresholds, which help them hold a strong pace for a long time. With targeted training—maintaining a certain intensity over a distance—you can raise your lactate threshold.

Muscles are made of slow- and fast-twitch fibers. An elite marathoner's muscles might be 75 percent slow-twitch; an Olympic sprinter probably has a high proportion of fast-twitch. Most runners are born with a modest mix of both. You can't change the muscle composition you inherit, but you can train your muscles for speed or to sustain steady paces over long distances.
VO2 max measures the maximum amount of oxygen that can be consumed per minute while exercising. Runners with a naturally high VO2 max often find it easier to run faster because their hearts can deliver more oxygen to their muscles. There are many ways to boost VO2 max, including speedwork, which forces the heart to pump blood at a higher rate. Beginners can improve it by about 20 percent. In fit runners, it can only be fine-tuned.

"Running economy" measures the amount of oxygen you need to run any pace. It reflects how efficiently you run. Other physical factors impact running economy—if you're overweight or have a sloppy gait, for instance, you're going to need more oxygen than a leaner person with a cleaner stride. As you run more, and improve factors like VO2 max, weight, and biomechanics, you'll develop better running economy.

Natural Selection 2: Identify your true calling
Examine your own training and racing habits, and learn about what kind of running will give you the most satisfaction—and the best performances.

1) How many hours a week can you devote to training?
A. 2 to 3
B. 4 to 5
C. 6 or more

2) How would you describe the perfect training run?
A. It brings a surge of adrenaline and a feeling of power—it feels like kicking into high gear.
B. Running right at the edge of your abilities—not backing off from a difficult effort, but not pushing so much that you run out of steam.
C. It's getting into a meditative rhythm, where you can zone out or get absorbed in your thoughts, a conversation, or your surroundings.

3) If you could skip any workout each week, what would it be?
A. Any run that takes more than an hour. It's just too exhausting and boring.
B. Workouts that don't feel long enough or fast enough.
C. Any run where there's pressure to hold a fast pace. At that moment it feels too hard and ceases to be enjoyable.

4) When you're out on a group run, you stand out from the pack by:
A. Surging to the finish—no matter how hard the group has been running.
B. Managing to stick with the lead group, no matter how much they're pushing the pace.
C. Feeling pretty fresh at the end of a long run-no matter how far you've gone—even when other runners fall apart.

5) When you get injured, what typically precipitates the problem?
A. Total mileage. Overdoing it always seems to trigger some ailment—like plantar fasciitis or a screaming IT band.
B. A muscle pull, a tendon tweak or something that got twisted or torn while trying to keep up or dash to the finish.
C. No major injuries.

6) What's your philosophy when it comes to spending money on racing?
A. With all the races I do, it's hard to justify shelling out more than $30 on one event.
B. Spending $50 or so on a race is okay, as long as there aren't a lot of other costs for travel and logistics.
C. No one likes to part with hard-earned cash, but for a few big events each year, it's not a huge deal to spend $100.

7) When you're choosing a race, what matters most?
A. Convenience. Running shouldn't take time away from family, work, or other important commitments.
B. Getting a decent workout—and a good test—without having to deal with a lot of travel or race-day logistics.
C. It should feel like a big deal. Whether the race is a large, well-known event or is in a beautiful vacation spot, it should be something to circle on the calendar and look forward to, and it should feel like a reward for all the hard work of training.

8) What are the race distances where you had your best finishing times?
A. 5-K
B. 10-mile or half-marathon
C. Marathon

Answer Key (give yourself points as noted below)
1. A=2 B=4 C=6
2. A=1 B=2 C=3
3. A=1 B=2 C=3
4. A=1 B=2 C=0
5. A=1 B=2 C=0
6. A=2 B=4 C=6
7. A=2 B=4 C=6
8. A=2 B=4 C=6

Interpret your score
Your tally says a lot about you—about your strengths, the distances you were born to run, and your ideal training strategy.
11 to 18 points: You're a Speed Racer
You may not have thought about 5-Ks and 10-Ks since you first started running, but since you seem to be able to pick up speed with ease, that may be the place to stand out. On any weekend, you'll probably have your choice of races to test your mettle. And the best part is, you can put your all into training and racing without feeling like it compromises other parts of your life.
19 to 26 points: You're a Middle-Distance Specialist
It may feel like the world revolves around the marathon, but you may not have to go that far to experience greatness: 10-milers and half-marathons could be for you. Some brush off middle distances as "practice." But running them, you'll find out how far and how fast you can run. And you'll be part of a renaissance—as 13.1-milers become the most popular races, many have taken on the big-league feel of marathons, and they don't require as much money and time.
27 to 35 points: You're a Long-Hauler
While some people could never imagine "looking forward" to a few hours of running, you savor the long, slow distances that let you spend long stretches of time outside as you prepare for the big event. The marathon is for you. You may get left behind in a 5-K, but that shouldn't matter. For you, three miles is barely a warmup.

Natural Selection 3: Train like a specialist
Target your strengths
Once you know your strong suit, you can develop the traits that will help you excel. Of course, with focused training, you can fulfill your potential at any distance. "Our bodies are remarkably adaptable," says Bill Pierce, Ed.D., an exercise scientist at South Carolina's Furman University and co-author of Run Less, Run Faster (Rodale, 2007). Work out with purpose and gradually adjust your workload, he says, and "you can reach your goals." Here's how.
Be a Speed Racer (Run fast 5-Ks and 10-Ks)

Your goal: Build VO2 max, recruit fast-twitch muscles, hone running economy.
Your strategy: Get lots of practice running fast. Intervals, which involve working near maximum heart rate, force the heart to move as much oxygen as it can to the muscles, which boosts VO2 max. The bursts of speed get your fast-twitch fibers firing. And as your legs and feet turn over at a quicker rate while you're running fast, you'll shed sloppiness in your stride and run more efficiently.

Key workout: Speedwork. Run intervals about 10 seconds faster than 5-K race pace, or the quickest pace you can sustain and repeat. At a track, run 400- to 1600-meter intervals, or on the road, run fast for two to five minutes at a time. Between intervals, jog for two to three minutes to recover. Start with three intervals (or 10 minutes of fast running). Be sure to warm up and cool down.

Extra credit: Work your legs. You'll need strength—especially in your quads, hamstrings, and calves—to make powerful strides and avoid injury. Twice a week, try moves like squats and lunges, which work the major muscle groups in your legs.

Be a Middle-Distance Specialist (Run fast 10-milers and half-marathons)
Your goal: Raise lactate threshold
Your strategy: Master the art of running comfortably hard. Do workouts in which you hold an intense pace for 20 to 45 minutes—this delays the time it takes for lactate to start building up in the blood and for fatigue to set in. It also builds mental stamina. If you practice sustaining tough paces, you'll have more confidence in the hardest moments of the race. Don't drop your speedwork and long runs-they make tempo work feel more manageable.

Key workout: Tempo run. Start with 15 to 20 minutes at a pace that's 15 to 45 seconds slower than your 5-K pace. Build up to 30 to 45 minutes. As you get more comfortable, gradually increase the pace.

Extra credit: Learn to breathe and relax—even during maximum effort. When you're pushing your pace, it's natural to tense up, which steals energy your heart and legs need. In workouts, scan your body for tension—in your jaw, shoulders, and back—and release it. Running on a treadmill in front of a mirror can also help you evaluate your own form and identify any spots where you're tensing up.

Be a Long-Hauler (Run a strong marathon)
Your goal: Improve running economy
Your strategy: Pile on the miles. The more you run, the more economical your form will become, and you'll feel stronger on your feet for longer stretches of time. Also, your body will become more efficient at utilizing fuel and preserving energy for later in the race. This is not an invitation to slack on the speedwork and tempo runs—a strong heart and higher lactate threshold will help you stay strong during the final miles and the surge to the finish line.
Key workout: The long run. Start with a one-hour long run and gradually build up to three hours. Aim to run about 30 seconds slower than your goal marathon pace. As you get more comfortable covering the distance, start using the long run as a rehearsal for the race. First, work on picking up the pace in the middle miles of the run. Then, try to shift into a higher gear in the last segment of the run.

Extra credit: Work on your waistline. Build a strong core, and your form will be less likely to fall apart when you're fatigued. Being at your ideal weight can improve your running economy, too—the lighter you are, the less oxygen you'll need to carry your body over any distance.

Natural selection 4: Set reachable goals
Online tools help you find the right pace and best race
By Bob Cooper
Runners have lots of questions. Is the marathon really for me? Is a 25-minute 5-K realistic? Prediction calculators can provide some answers. These tools forecast how fast you can run one distance based on a time for another. Plug in your 5-K time, for instance, and you can find out what marathon performance that would translate to.
These tools can also help you get an indication of where your racing strengths lie. Say you ran a 3:30 marathon, and the 5-K time the calculator shows is five minutes faster than your PR. That's a sign that you'll perform better at long distances.
The predictions are based on algorithms that include factors like race statistics and the natural tendency to run slower at longer distances. They can be accurate if you've trained properly for each distance you're evaluating, but way off if you haven't.
Here are some of the better online prediction tools. (We, of course, are partial to the one at Runnersworld.com; see "At Runnersworld.com," below). Remember: They only predict potential. Whatever the numbers say, how well you race will also be determined by factors that don't fit into any formula-grit, luck, and good, old-fashioned sweat.
The best online prediction tools
At Runnersworld.com
Runnersworld.com/tools is loaded with resources that can help you gauge how fit and fast you are—and figure out how to make your mark.
Training Calculator: This predicts how fast you could run 11 different distances based on your performance at one race distance, and suggests training paces based on your results. It also links to SmartCoach, a tool that lets you tailor a training plan to your ability and racing goals.
Pace Calculator: This shows the pace you need to maintain at various distances to reach your goal. Then you can create your own marathon pace band listing your splits for race day.
Age-Graded Calculator: This lets you compare your times with runners of the same age and gender. Use it to set goals and move up in your age group.
On other sites
Mcmillanrunning.com has a tool that converts any race performance to equivalent times at 27 other distances and suggests training paces for 18 workouts.
Runworks.com has a calculator that predicts times at 12 distances and adjusts paces for temperature, hills, and altitude.
Jeffgalloway.com has a calculator that's especially helpful for beginners or anyone who hasn't raced. The site details a time trial and a "Magic Mile" formula that estimates times for longer events.

Don't know your pace?
The 5-K pace is a good benchmark to help you assess your fitness and set doable training and racing goals-whether you're running 3.1 miles or 26.2. If you haven't raced before (or not for awhile), this time trial will help you ballpark your 5-K pace. It was developed by Bill Pierce, Ed.D., an exercise scientist at Furman University, and co-author of Run Less, Run Faster.
1. At a track, run 3 x 1600 meters at a challenging but not all-out pace. Jog for one to two minutes between intervals to recover. The goal is to run each of the segments at an even pace.
2. If there's more than a 10-second variation between the 1600s, scratch the results. Try the workout another day.
3. If the times are similar, take your average pace for the 3 x 1600 and add 15 seconds. That time is a good estimate of your 5-K pace.

Registration for KL City Run and Towerthon

2009-02-15T18:35:00.000+08:00

Sekarang dah masuk bulan Februari tapi sepanjang Januari 2009, tak der satu race pun yang aku masuk. Disebabkan takder race, kadang-kadang boleh menyebabkan aku takder motivasi untuk melarikan diri . Opps! takder motivasi untuk berlari. Hajat di hati memanglah nak race di GE 30 K masa bulan Januari tu, tapi satu haper pun tak prepare untuk long run. Pecah lutut woo kalo tak train. Sepanjang Disember, aku train utk leisure jogging sajer sekitar area Bandar Seri Putra. Berlari-lari anak sahaja bak cakap orang tua-tua walaupun aku takder anak lagi kecuali anak tekak.

So semalam,aku ambil keputusan untuk register KL City Run dan Menara KL Towerthon. Maksudnya, dah 3 race aku register untuk tahun ni, lain-lain race bakal menyusul. Aku ajak Sue sekali untuk temankan aku register kat Wisma OCM KL. Masuk ni memang dah banyak kali aku register kat sini cuma lepas register aku nak ajak Sue jalan-jalan kat KLCC dengan public transport. Disebabkan aku ni agak "buta" berkenaan public transportation yang ada kat KL ni, so memang sesuailah Sue ikut aku. It is like the whole map of Putra, Star, LRT, MRT, KTM map is imprinted directly in her head. You can put her anywhere and she won't get lost. Aku pulak ada publitranphobia disebabkan aku pernah tersesat salah naik LRT. Tapi kalo ada peta kat tangan aku, korang buat lah kenduri kahwin kat mana, takder sesat nya.

So, dari Bdr Seri Putra, kitorang park kereta kat Bukit Jalil then naik Putra LRT terus ke Plaza Rakyat. Terpaksalah kitorang menapak di tengah-tengah panas terik matahari tu ke Wisma OCM, lega dah dapat air con kat lobi. Yang bestnya walaupun di borang kata yuran pendaftaran RM 10 tapi aku bayar RM 5 sajer but the saddest part is , tak der t-shirt untuk race ni. Nampaknya acara-acara larian di Malaysia ni dah mula kena tempias economic recession. Actually aku tak nampak pun potensi untuk aku dapat medal dalam race ni, cuma sajer jer join race sebab nak kejutkan muscle-muscle kat badan aku ni yang dah lama tak kena kejutan suasana race dan insyaallah boleh prepare untuk marathon and half marathon nanti. Selain tu, boleh jugak jumpa other runners. I really admire other runners who train hard despite they also have their 9 to 5 job. Masa nak register tu, dapatlah aku jumpa akak dari Smovers team. Tapi aku agak segan nak tegur. Pernah jugak terserempak dengan team diorang masa lari KLIM 2008 dan Air Force Run. Aktif jugak team Smovers ni walaupun title diorang Smovers short for Slow Movers.

So, next week I have to take the bib numbers for KL City Run. Lagi senang kalo FTAAA bagi time registration jer, tak yah aku nak menapak lagi.

Lepas register, both of us went to see KLCC, have some lunch there, watch movies and went home around 8 pm. Thanx Baby sebab teman kan ayang.

Larian Amal Sinar

2009-01-25T19:57:00.000+08:00

Today, I went to Taman Bukit Jalil to register for Larian Amal Sinar. Earlier, in the morning I called uncle Ronnie and made an appointment with him. He told me to meet him there at 5.30 pm. I was so excited. It has almost been a year since I have met him. The last time we met was at KLIM 2008 . As I arrived at the Car Park B, Taman Bukit Jalil, I didn't saw uncle Ronnie, but I saw a shirtless guy at the gate entrance and he looks like waiting for some one. So I greeted him and ask him if he knows a guy name Ronnie. He quickly response and I told him that I wanted to register for the run. Then he take out the registration form and handed a pen to me. As I filled up the form, we have a little chat and he told me all some tips about the race. Thank you very much. If I'm not mistaken, his name is Ah Keong.

After I filled up the form, I went back to my car and put my Brooks Radius 7 and start running. I ran about an hour there to familiarize my self with the surrounding. For me, the park is beautiful and well taken care off. There are many runners and you will not get bored. As this is my first time, I must say that the trail is quite confusing and have a lot of hills which is good. I will post some pictures next time.

After I finish my run, luckily I saw uncle Ronnie chatting with Ah Keong at the entrance gate. I took his hand and we talk like a long lost friend. After a while, I told him that I have to make my way home.

See you again uncle Ronnie and Ah Keong. And I hope it is still not to late to wish you Gong Xi Fa Cai

Save Palestinian

2009-01-04T14:51:00.000+08:00

For those of us, who sometimes gets a little headache figuring out which one is Palestinian land and which one is Jewish Land, I hope the figure below will clear it out. Let us pray for Allah . May Allah help and save peoples in Palestine.

Fuel on Fat For The Long Run

2009-01-04T14:33:00.000+08:00

I found this article while searching something about the connection between marathon and lactic acid. It is a very interesting subject to read on.

URL : http://www.marathonguide.com/training/articles/MandBFuelOnFat.cfm

Fuel on Fat For the Long Run
By Deborah Schulman, Ph.D
It Is More Efficient To Tap Into Your Unlimited Fat Supply
© 2000 42K(+) Press, Inc.
MIGRATORY BIRDS and whales rely on stored fat to fuel their long, strenuous journeys. Developing your fat engine will increase the amount of energy you can generate, reduce the amount of carbohydrates you use, and stretch out the glycogen supply during long runs. Added together, you have a more stable and enduring energy supply, better endurance, and faster finish times.
To illustrate, let's consider Shane. Shane is a computer engineer in his late 30s who has stayed active over the years with yard work, occasional football games with his kids, and sporadic attempts to weight train. In short, he was not aerobically fit. Inspired by the fortitude and tenacity of his wife, who just ran her first marathon, he decided to train for a marathon.
He was determined to be informed and methodical about the process. Many of the books he read recommended training with a heart rate monitor. The books said that most people run marathons at 75 to 80 percent of maximum heart rate, so he decided to do a test. He consulted a chart to find his heart rate at a more manageable effort of 65 percent and set off running. After only 90 minutes on the road, he felt nauseated and fatigued. His legs felt like bricks, and finally he was forced to stop. In other words, he bonked well short of the distance he would need to cover to finish the marathon.
Due to his low level of fitness, most of Shane's energy was coming from the limited carbohydrate stores in his liver and muscles. He simply ran to the end of his carbohydrate supply. Carbohydrates are necessary to maintain exercise at any intensity. An excessively high rate of usage combined with low carbohydrate stores reduced his endurance, even at relatively easy running speeds. Had he eaten GU or drunk Gatorade, he still would not have been able to continue for much longer. A training program that focused on switching to fat for fuel would change that.
PUMP UP THE VOLUME
Arthur Lydiard contended that the most important aspect of conditioning is volume. In the 1960s his training concepts were revolutionary. Even the track athletes whom he coached followed a marathon-based aerobic conditioning program in the initial phases of their training cycles. Considering the phenomenal success of athletes who trained under Lydiard's tutelage, such as Peter Snell, John Davies, and Lorraine Moller, and other athletes who have followed his program principles, his theories were insightful. Subsequent research has shown that they also possess a sound physiological basis.
While many of America's marathoners switched focus to quality (and reduced mileage) rather than quantity, coaches from Japan, Italy, Mexico, Germany, and China were incorporating Lydiard's principles into highly successful training programs. Naoko Takahashi reportedly ran up to 80K (50 miles) per day in preparation to become the first woman marathoner in the world to dip under 2:20. Catherine Ndereba ran comparatively modest 100-mile weeks in the buildup to her world record of 2:18:47 at Chicago in 2001. Jerry Lawson, imitating the high-mileage successes of Bill Rodgers, Alberto Salazar, and Frank Shorter, ran up to 250 miles per week en route to his then American record of 2:09.
Metabolically, high-volume training makes sense. There are two main sources of fuel for exercise: carbohydrates and fats. The energy supply from carbohydrate and fat is inversely related. High rates of carbohydrate use reduce combustion of fat. Carbohydrates are used preferentially at very high efforts, such as a 5K race, or at low fitness levels when fat metabolism is underdeveloped.
Conversely, when you teach your body to rely on fat for fuel, your combustion of carbohydrates goes down, thus "sparing" carbohydrates. This benefits performance in endurance events. You become very fatigued when you run too low on carbohydrates. We store only a very limited amount of carbohydrate (glycogen) in our bodies. Compare this with a relatively unlimited supply of fat. Even an athlete with only 6 percent body fat will have enough fat to fuel exercise lasting for many hours. When you use more fat, you generate more energy and your carbohydrate supply lasts longer.
Follow the principle of specificity. If you want to teach your body to use more fat for fuel, then create training conditions that generate high fat metabolism. Your body will eventually learn to prefer fat.
Research conducted at the Karolinska Institute in Sweden during the 1980s showed that, within the leg muscles of highly trained endurance men, the activity of enzymes that break down fats was 100 percent higher than in the untrained subjects. As a result, during exercise they had a much higher ability to regenerate the ATP that fuels muscular contraction than those who had a greater reliance on carbohydrates.
These researchers found that the maximal oxygen consumption (or V.O2max) was 50 percent greater in the trained men. Maximal oxygen consumption measures aerobic capacity: the efficiency of the lungs to transfer oxygen to the blood, the capacity of the blood to carry oxygen, the power of the heart and blood vessels to deliver large quantities of blood to the muscles, and the ability of the muscles to use the oxygen. Fats cannot be burned without oxygen. Not only did these men have more enzymes to combust the fat, but they also had more oxygen to feed the fire.
Researchers have since demonstrated that, after a 12-week six-day-per-week program of 45 minutes of running and cycling at a high intensity, fat combustion increased by 41 percent. This was accompanied by reduced reliance on carbohydrates.
MILES MAKE MITOCHONDRIA
The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy.
High-volume training increases the amount and size of mitochondria. Longer exercise bouts produce the greatest gains in mitochondrial content. A 90-minute run provides a better stimulus than a 60-minute run. It is common for runners to do "two-a-day" workouts to get in the necessary mileage. However, this research indicates that a runner will receive much more benefit from running one 90-minute workout than two 45-minute workouts. There is, however, a point of diminishing returns. A three-hour run is better at nudging the mitochondria content upward than a 90-minute run, but the gains are offset by the necessity of a longer recovery time between workouts.
During the base phase of building miles, it is the daily consistency of training over a period of weeks and months that will boost fat metabolism.
After the base phase and basic fat metabolism have been established, training time should be shifted into very prolonged runs of three or more hours, depending on your event. Very long runs are important in preparation for the marathon and longer events. After two to three hours of running, the leg muscles run low on glycogen. Hormonal adjustments to the low glycogen levels shift fat metabolism into an even higher gear.
Miles may make champions, but those miles should be carefully developed, monitored, and arranged to get the maximum effect. In his buildup program, Lydiard recommends alternating longer 90-minute to two-hour runs with 60-minute runs on other days, aiming for a total of 10 to 11 hours of weekly running.
Give yourself plenty of time to build up to these levels. Jon Sinclair, former world-class runner turned coach, cautions that it is not practical or even possible for most people with full-time jobs and families to build up to running 10 hours per week in a mere three months. The amount of mileage you will be able to run depends on your lifestyle, physical capabilities, and prior training history. He advises his less-experienced athletes to build up mileage over a period of many months or even years. His associate, Kent Oglesby, took four years to prepare a 3:15 marathoner for the rigors of running 100 miles per week. The result was a 2:46 marathon, which earned her a spot at the U.S. Olympic Marathon Trials.
TRAIN AT THE TOP OF YOUR FAT-BURNING ZONE
My speed in long races had been declining since I had become a masters runner. For a number of years I had been running LSD (long, slow distance) type training. In the process of researching and writing about fat metabolism, I read Lydiard's book Running the Lydiard Way. Lydiard's formula advocates not just high-volume training but high volume at speeds near the "maximum steady state."
In other words, most training should be conducted close to the highest speed that you can run without going anaerobic. This is the speed where fat metabolism is at its highest. For experienced runners, the maximum steady state equals an intensity of 70 to 75 percent of maximum heart rate. For those just launching their running careers, it will be closer to 60 to 65 percent of maximum heart rate. Studies have confirmed his theories. Volume and intensity interact to produce even greater gains in mitochondria development. Daily runs of 90 minutes at 70 percent max will boost mitochondria 30 percent higher than equivalent time spent at an easier 50 percent effort.
After purchasing a heart rate monitor and calculating my target heart rates, I was surprised to find that my LSD training intensity had been substantially below my target training intensity of 70 percent. Initially I had a hard time running more than 60 minutes at that effort. However, after only six weeks of faster training, I was easily able to maintain that pace for a full two hours. Although LSD training will increase fat metabolism and endurance, it will limit your endurance at marathon paces. Long, slow running will only teach you to run slowly for long periods.
On the other hand, you can run too fast on your daily runs. At faster paces, oxygen demand exceeds supply. You are now anaerobic. Fuel reliance switches predominantly to carbohydrates, and the result is the accumulation of lactic acid. Lactic acid inhibits the enzymes that break down fat and therefore reduces fat metabolism. If you go out for a 45-minute run at 10K race pace, you will be burning less fat and generating more waste products than if you ran those 45 minutes at only a 60 percent effort. Daily hard efforts will result in accumulation of waste products and decreased recovery, and lead to declining performances. It's better to run a little too slow than a little too fast.
RAISE THE LACTATE THRESHOLD
Let's return to Shane after 24 weeks on his Lydiard-based training program. His fat metabolism is augmented, there is a substantially reduced reliance on glycogen, and his glycogen stores are larger. He again decides to test his ability to run at 65 percent of his maximum. Before the test he makes sure to get plenty of carbohydrates in his diet so that his leg muscles and liver are loaded with glycogen. This time he was able to continue for three hours.
His skeletal, connective, and muscle tissues; his metabolism; and his cardiovascular, nervous, and endocrine systems are now prepared for some faster training. His next step is to focus on increasing his endurance running speed and reducing his lactate production.
Endurance races are aerobic races. Marathons tend to be run at just below the level where you start to accumulate lactic acid, which is known as the anaerobic threshold (AT). How many times have you started a race too fast and gone anaerobic, only to suffer later and run slower than you planned or even had to drop out?
With a higher AT, you will be able to sustain faster marathon and ultramarathon paces. Elite world-class marathoners often have such a highly developed fat-burning engine that they can run marathons at 85 percent or higher of their maximum. For the rest of us, 75 to 80 percent is a realistic goal.
Anaerobic threshold training augments the basic fat metabolism you have spent so much time developing. The result is faster running speeds over the long haul. A measured dose of faster, anaerobic training will teach your muscles and blood to metabolize and buffer lactic acid. The goal is to generate a manageable quantity of lactic acid that your muscles can dispose of easily and permit a sufficiently long training session and quick recovery. Venturing too far into the anaerobic zone will generate too much lactic acid, reduce the amount of work you can do within your training session, and risk lasting fatigue and overreaching. Marathoners don't derive much benefit from 400-meter repeats.
Faster, sustained running at 80 to 85 percent and mile repeats are good methods to increase lactate tolerance. Oglesby recommends tempo runs of 10 to 12 miles at 15 to 30 seconds per mile faster than goal marathon race pace. An added benefit of these tempo runs is that the marathon pace feels easier and more manageable.
A recent study examined the effect of high-intensity interval sessions on fat and carbohydrate metabolism and lactate concentrations in cyclists who had been training two to three hours per day for years. They replaced some of their endurance miles with two weekly sessions of 6-9 x 5-minute intervals with 1 minute of recovery between. After six weeks, the percentage of energy coming from fat during a one-hour trial had increased from 6 percent to 13 percent. How well this applies to a race lasting more than two hours is unclear.
Because of the results from studies on interval training such as these, many runners have opted out of the extended base-building phase citing "quality over quantity" as the rationale. I would like to emphasize that high-intensity training builds on the increased strength, resilience, and fat metabolism developed during those long, high-quality aerobic miles. Jumping into AT training before your body is sufficiently prepared will not produce the desired results: fast marathons.
SHOULD YOU EAT AND RUN?
It is best to start an exercise session with stable, fasting blood glucose levels and higher blood fat levels. Glucose is a powerful regulator of fat metabolism. The higher the glucose content of the blood, the lower the fat metabolism. High blood glucose levels are generated from dietary carbohydrates.
This effect is associated with insulin. High blood glucose stimulates the hormone insulin to be released from the pancreas. Insulin is a storage and growth hormone. Its main job is to reduce blood glucose but it also acts to store fat and protein. In the process, insulin directly blocks removal of fat from fat deposits. These deposits are an important source of fat for exercising muscle. Insulin also reduces fat burning within the muscle. Therefore, increased insulin is considered to be antagonistic to fat combustion during exercise.
In an interesting piece of research, investigators at the University of Limburg in the Netherlands and at the University of Texas collaborated to determine whether high blood glucose and high insulin levels reduce the amount of fat burned during moderate-level exercise. A group of endurance-trained men cycled for 40 minutes at an aerobic 50 percent of maximum after an overnight fast. On another day, they ingested a drink containing 100 grams of glucose at 60 minutes before and then again at 10 minutes prior to the exercise test. This is a carbohydrate equivalent of drinking one and one-half liters of Gatorade an hour before a race and again 10 minutes before the start. While this may not mimic real-life situations, what the researchers found was telling. Fat metabolism was substantially reduced for the full 40 minutes of the exercise after the carbohydrate load.
While most people would not eat that much carbohydrate before a run, it is common for people to eat a sports bar, bagel, or banana in the hour prior to training. Try to avoid eating for at least two hours before a run.
It takes as little as 20 grams of ingested carbohydrate to raise insulin and reduce fat as fuel. If you have nutrition awareness or read the nutrition labels on foods, you will know that a couple of slices of bread, a banana, a sports bar, or a soda each delivers more than 20 grams of carbohydrate.
Fasting increases blood fat levels. Running after your overnight fast will increase fat burning. A cup of coffee beforehand may boost it even higher. Once exercise has started, eating carbohydrates does not generate a substantive insulin response. If you are starting a long run lasting two hours or more on an empty stomach, you may want to eat a sports gel or bar after 20 to 30 minutes throughout the run. Otherwise you will be faced with the nausea and fatigue of low blood sugar and have a poor training session. If you tend toward hypoglycemia when you get up in the morning, you may want to eat something in the minutes immediately before you head out the door. It takes 30 minutes for insulin levels to peak.
However, before a long race or run you will have more endurance and perform better if you eat a meal containing carbohydrate two to three hours before. Early in the morning, your liver glycogen stores, which supply blood glucose, have been depleted by the overnight fast. The brain and nervous system rely on blood glucose for energy. If you start a marathon without replenishing these stores, you will bonk. The two-hour time interval is sufficient to reduce blood glucose levels back to normal and restore fat metabolism.
WHICH DIET IS BETTER: HIGH FAT OR HIGH CARBOHYDRATE?
There has been considerable research in the past decade on the effect of diet composition on endurance. Prior to now, endurance athletes usually followed a high-carbohydrate diet with the rationale that enhanced glycogen stores are known to fuel superior training and marathon race performances.
Most sports nutritionists recommend a diet that supplies 6 to 8 grams of carbohydrates per kilogram of body weight. These levels of dietary carbohydrate can easily reach 400 to 600 grams per day. This adds up to 1,600 to 2,400 calories of carbohydrate per day. This type of diet doesn't leave room for adequate amounts of fat or protein.
The downside of a high-carbohydrate diet, especially a diet loaded with sugar, is reduced fat metabolism and fatigue. This is largely due to chronically stimulated insulin levels. The effects of insulin can last up to eight hours, especially after a big dose of carbohydrates, such as you might get from a big plate of spaghetti and rolls followed by a bowl of sorbet.
Initially, studies found that high-fat diets, where fats supply 60 percent or more of the calories, showed promise as a means to better endurance. Fat burning is increased on high-fat diets, even at rest. Exercise tests showed higher endurance in subjects who had been eating high-fat diets in comparison with high-carbohydrate diets.
At issue, however, was the intensity of exercise used for the tests. High-fat diets improved endurance at relatively low-intensity levels. When the intensity was increased to mirror race situations, the advantage disappeared. The higher- intensity exercise required more carbohydrate, and the subjects simply lacked adequate glycogen to continue for extended periods. The lesson is that you can reduce your reliance on carbohydrate, but you can't eliminate it.
We now know that both high-carbohydrate and high-fat diets cause fatigue and poor performances. The best diet is probably somewhere in between: one that supplies enough fat to stimulate fat metabolism and maintain production of testosterone and estrogen and also supplies enough carbohydrate to keep the brain and nervous system happy and the glycogen stores filled. Many sports scientists are recommending a basic diet that supplies 50 percent carbohydrate, 30 percent fat, and 20 percent protein, with additional carbohydrates after hard or long-duration training.
MORE QUESTIONS
There are still many unanswered questions regarding nutrition and endurance sports performance. Before a marathon or longer race, will fat loading in combination with glycogen loading boost performance? After hard or long training, should you also concentrate on replenishment of fat stores in the muscles? What type of fat, saturated or unsaturated, is burned for fuel? Will eating fat during races that last four hours or more benefit performance outcomes?
What profile of fats in the basic diet is best for an athlete? The skeletal muscle membrane is made of fat. The composition of this membrane directly reflects the profile of fats in the diet. A diet high in saturated fats will generate a more solid, less fluid membrane. A membrane that incorporates more unsaturated fats is more fluid, allowing a more efficient flux of oxygen, water, fat, and glucose. New theories hold that these membranes are more leaky and require more energy to maintain. Conceivably then, a diet too high in either saturated or unsaturated fats could be detrimental to endurance performance.
While there are new training methods being developed to enhance marathon performance, you will find substantial success with theories that are now 40 years old. In contrast, the field of sports nutrition research is currently experiencing great strides. In the early 1990s, the accepted dogma of a high-carbohydrate diet came under fire and was dismantled. Until we have more definitive information, it is wise to follow a moderate, low-sugar, common-sense diet with high nutritional quality.
With a training and nutrition regimen that coerces you to tap into your fat supplies, you can teach your body to use more fat during your migration through the marathon, and beyond.
This article originally appeared in the September/October 2002 issue of Marathon & Beyond. Reprinted here with permission. For more information on Marathon & Beyond, visit their Web site: www.marathonandbeyond.com

Google Doodle..That boy looks older than the grandad

2008-12-26T01:06:00.000+08:00

There is a series of doodle from google for this festive season. This is my side of the story.

Grandad working effortlessly under the basement to create a transformation machine . The intention was to create a machine that can transform any junk into anything that he wanted it to be.Then, came his grandchild asking a lot of questions from grandad. Grandad is quite tired and he just open one eye so that the other eye can sleep while he explained about the technical functionalities and the technical aspect of that transformation machine to the boy. Boy looks sleepy because he couldn't understand what the old man mumbles about.

The boy is eager to see the machine to function so he grabbed grandad by shoulders and said " Now, show me what that thing can do. Don't waste my precious time. I want to go to sleep early today. Maybe Santa will bring a better present for me than yours. Hurry up pop! " So the old man quicly grabbed anything that he could find on the table and put it into the machine hole. But in his head, he have no idea what is he doing.

Something bad happened but grandad keeps his cool and explain once again to the boy why the smoke comes out and everything especially about the red lightning. But the boy shuggered and said "I already knew this thing would happen. No need to explain. Every kids in the world like to see smoke and lightning. It's like fireworks to them. And if nothings come out from the transformation engine, I wouldn't mind at all."

Pheww..Grandad is relieved! After staying under the basement for the whole month / year he actually did it and make his grandchild proud of him and not of Santa. A toy soldier, that is not bad at all. And if he created a bigger machine , he could make a ferrari or anything that he can think off.

By the way, did you notice that the boy looks older than the second and third picture. Emm..Maybe, it takes quite some years for grandad to finish his creation I guess.

Disastrous Week !

2008-12-25T23:50:00.000+08:00

I know most of you guys are preparing for your year end holidays and planning for your vacation in or away from Malaysia. I wish you all happy holidays and be safe.
For the marathon runners out there, this is the time where you got plenty of time to do your LSD. But sadly for me and my IT colleague, it is quite the opposite. Do you still remember that I have to cancel my LSD last weekend just to attend a meeting at PNB Darby Hotel?
Well, after the meeting ended on 21st December 2008, we got a directive from our superior officer to prepare a document regarding the best IT solution for Federal Courts and from that day on until today, it has been a disastrous week for us and my training schedule has gone haywire! This week, I have to admit that I have NO TIME to train at all.
Everyday, started from the 21st until yesterday I have to go home late at night just to finish the documentations and prepared some important documents to be presented at MAMPU (JITIK) meeting. After the JITIK meeting ended around 11.00 pm yesterday (24th Dis), we got a lot of comments and have to do some amendments on the paper. MAMPU wants the paper to be ready by the 26th Dis (Friday). So, we have the Christmas Eve day to do all the amendments.
Eventually, me and my colleague managed to finish and did all the amendments at 8.00 pm today so that, we can present it again at MAMPU by tomorrow morning to get their approval. Alhamdulillah.
For this long and disastrous week, I would like to say thanks to all my colleague Asrul, Emelia and Syuhairah for their hard work and determinations. I pray for this project to succeed. Even though we are still young and didn't have a lot of experience, I must say that we managed it well and surpassed some people expectations.
Regards

Merry Christmas, Selamat Menyambut Maal Hijrah and Happy New Year

2008-12-25T17:05:00.000+08:00

We're so lucky sebab tinggal kat negara ni. Tell me, where is in the world any country yang bagi cuti berderet pada semua rakyatnya? We should be thankful we could live in piece and harmony.

Memang ada la sikit-sikit tak puas hati, tapi siapa punya hati pernah puas. Kalo nak puas, duduk la atas gunung tu sorang-sorang. Kalo tak puas jugak, bila dah sampai atas gunung tu korang terjun la. Camtu lagi baik dari buat benda tak tentu arah. Pastu menyusahkan orang.

Anyway, I just wanna wish the world Merry Christmas, Selamat Menyambut Maal Hijrah dan Happy New Year

More meetings..LSD Cancelled!

2008-12-16T21:43:00.000+08:00

I've been told that I have to attend a meeting regarding some matters at PNB Darby Hotel this weekend. Actually, I already have a plan with my wife this Saturday night. She will accompany me for my LSD at Putrajaya. The plan is, she will ride her bicycle and carry my water bottle and if I getting tired, both of us will ride the bicycle. ( I hate to carry water bottle on my run. It burdens me) Well, things happened and you must accept it. "Saya Yang Menurut Perintah" ma...

Tips for new runners : If you have a full time job like me, I know it is quite hard for you to find some time to train. So, don't waste every precious time you have. Run, even at night or better still, buy a treadmill.

On a lighter note. This evening, I saw see a few people running at Bandar Pinggiran Putra , behind Prescint 16. Good for you . Keep it up! Don't waste the beautiful landscape that the Government has provided for us. Run and Have Fun in Putrajaya. The more, the merrier.

My Race Medals In 2008

2008-12-14T21:43:00.000+08:00

Medals Back

Medals Front

More medals to come in year 2009.

My Training Log

I ran 9 km today looping around Bandar Seri Putra, Bangi. I ran very slowly and did some fartlek just to test my lung capacity to the fullest. Each lamp post is my marker to do the fartlek.

Simple tips for you guys. If you want to run a marathon, fartlek is important and you must add it into your training list.

How To Determine Your Handset Is Original or Not ?

2008-12-13T01:00:00.000+08:00

Weird isn't it.. It is the last month of the year and I kept getting interesting facts from the internet. Here is the new one .

How to determine your Handset is the original or underwater one

Would you like to know if your mobile is original or not ?????

Press the following on your mobile *#06# and the-international mobile equipment identity number appears. Then check the 7th and 8th numbers:

	1	2	3	4	5	6	7 th	8 th	9	10	11	12	13	14	15
Phone serial no.	x	x	x	x	x	x	?	?	x	x	x	x	x	x	x

IF the Seventh & Eighth digits are 02 or 20 this means your cell phone was assembled in China which is low quality

IF the Seventh & Eighth digits are 08 or 80 this means your cell phone was manufactured in Germany which is fair quality

IF the Seventh & Eighth digits are 01 or 10 this means your cell phone was manufactured in Finland which is very Good

IF the Seventh & Eighth digits are 00 this means your cell phone was manufactured in original factory which is the best Mobile Quality

IF the Seventh & Eighth digits are 13 this means your cell phone was assembled in Azerbaijan which is very Bad quality and also dangerous for your health

Cool ! Now everytime I go to any phone sellers booth, the handset towkays will think many times before they can fool me. Muahaha!

Salam perpisahan

2008-12-12T18:00:00.000+08:00

Y. Bhg. Tan Sri/ Dato/ Datin/ Dr./ Tuan/Puan warga JPA yang dihormati.

Dengan segala hormatnya saya ingin menyampaikan salam perpisahan kepada semua warga JPA dan BPM yang dikasihi sekalian. Untuk makluman, saya akan bertukar semula ke Pejabat Ketua Pendaftar, Mahkamah Persekutuan Malaysia pada minggu hadapan iaitu 15 Disember 2008 (Isnin).

Walaupun hanya sebulan saya berada di JPA, saya berasa sungguh bertuah dan berbangga dapat menaburkan khidmat bakti di sini. Banyak pengalaman baru yang telah saya perolehi dan insyaallah akan saya aplikasikan di jabatan lama saya. Sekalung penghargaan dan terima kasih diucapkan kepada seluruh warga JPA dan BPM khususnya di atas segala tunjuk ajar dan pengalaman yang dicurahkan sepanjang saya berada di sini. Saya juga ingin merakamkan ucapan terima kasih yang tidak terhingga terutamanya kepada Puan Mazni selaku Ketua Sektor Integrasi, En Azwan, Cik Norshida dan seluruh kakitangan Sektor Integrasi di atas bimbingan, layanan dan tunjuk ajar yang diberikan. Segala kenangan bersama kalian akan saya abadikan .

Di kesempatan ini, saya ingin memohon maaf kepada tuan/puan sekiranya terdapat salah dan silap saya semasa berkhidmat di JPA. Mohon juga dihalalkan makan dan minum saya sepanjang saya berada di sini.

Mudah-mudahan kita bersua lagi.

Sekian, terima kasih.

Have to start training for marathon again..Seriously

2008-12-12T01:00:00.000+08:00

KLIM 2009 is just around the corner and the worst part is, I haven't done my training yet. My love handles are starting to appear and my pants feels tighter..Huhu..scary..The last LSD I remember, was before the fasting month. No wonder, all my clothes are getting smaller or.... the other way round? I'm confused.. I have to start my training ASAP and if I don't feel confident to run the full, I will participate in half. But, I really hope my mind, body and legs can cope to finish the full marathon . Kak Haza, if you read this, you're my inspiration in marathon

Cost Cutting at Google: No Gifts for AdSense Publishers

2008-12-12T00:12:00.000+08:00

Cost Cutting at Google: No Gifts for AdSense Publishers

Everywhere, people around the world are talking about recession. I hope it it will not hit so hard at our beloved country Malaysia .

Google is extremely serious about cutting costs in times of recession. They have reduced the hours of its free cafeteria service of employees, trimmed down the contract workforce and have also decided to scale back their holiday celebrations.

Google gears down for tougher times (Wall Street Journal)
Even Google scales back on holiday fun (Reuters)

Not only are they asking employees to celebrate holidays more economically, Google has also decided to cancel the annual Christmas gift for AdSense publishers blaming the economic climate.

An official representative from AdSense team writes this in a Webmaster World forum:

"..we feel that gift-giving is not the most appropriate gesture this year given the current global economic climate. I know you may be disappointed, but I hope you can understand our efforts to be fiscally responsible in these times. "

The move is understandable but I hope they don’t cut their budget for Holiday Doodles.

The Starting Line

2008-12-11T20:33:00.000+08:00

I got my running gear on and went out the door at 3:30 a.m. I walked to the starting line in front of Sultan Abdul Samad building. It was still very dark but there were some runners already. Some were even sleeping! The Kenyans were starting to warm up and began to run about. As this was my first time, I get butterflies in my stomach. I quickly went down to the toilet under the Merdeka Square and do my things :P That was a huge relief!

After that, i went again in front of Sultan Abdul Samad building. There were some announcements but I really didn't catch it as I am really nervous. There were huge lights lighting the whole area. Thousands of people were there to run the race. They had loud motivating music playing. It was an exciting atmosphere with everyone visiting and talking about the race. It was awesome!

Well, before long it was near the time for the race to start. I put my numbers in front and back of my shirt and put some kind of gadgets at my right shoe. Oh yes! I remember now. It's called the race chip. It supposed to record down your time . I met up with some friends who wanted to run with me but I politely said that this was my first marathon and I might run very slowly. There was so much noise that we could hardly hear the starting gun go off, but it did. Soon we were off and running. It was still dark.

Many runners passing through me a the starting point. My heads were thinking, what am I doing here? I felt so sleepy and I have no confidence at all to finish the race. My legs felt heavy and I am short of breath even though the race has just begun. Luckily, I found a girl to pace with. So, I pace behind her hehehe :P. After a while, my body start to warm up and the race seems like my usual long run in weekend.

At about 20 KM, I realized that the girl I was pacing still going strong and didn't stop running but kept getting faster. Realized that I can't keep up with her, I began to walk at the next water station. Soon the problem started. My calf and my thighs feel cramped. I request some oilment from the medical volunteers and they put some oil onto my legs. Wow! It's hot but it reduce the pain that I'm suffering. I started running again but with full cautious not to over stride.

At about 30 KM, some volunteers handed me some packet but I really dunno what it is. I saw some runners tear it down and eat the contains. I did the same. Pergh! The taste was horrible and it stuck at my throat. I ask them some water to flush it down my throat. It was some kind of weird gel. If i can recall back , I think it is Power Gel or something. I'm not sure.

After 30 KM, I really can't run anymore, so I just walk and run slowly with a bunch of other runners. That is where I met uncle Ronnie and we talked and the talked made me forgot all the pain and the tiredness. I also met with Runningmom. Uncle Ronnie kept feeding me with marathon tips and I thanked him.

Finally I rounded the bend where I could see the Sultan Abdul Samad building again. There were a lot of people cheering us . It was great! At 40 KM Runningmom took off ahead of me. Followed her was Uncle Ronnie and his gang. I am slowing down. I did a lot of walking those 2 KM. Finally I rounded the corner at a traffic lights to the final stretch. By this time both of my knees, my calfs, my thighs, were starting to really hurt. I had to push myself now even with the finish line in sight.

I am now at the final stretch. I am in what they call the chute where the street is lined with crowds of people on both sides. They were cheering on me. It gave me both such a boost of energy and I stepped up my pace. Wow! What a great feeling to cross that finish line! How can you possibly describe it?

The volunteers at the finish line handed me a bag full of souvenirs but most importantly was the race medal. I really earned them. And my time? Well, I came in at 6 hours 24 minutes. Actually, I didn't care much about the time as my target is only to finished the race under 7 hours . 7 hours are the minimum time. After that, you won't get a medal Wow, even better than I had expected. Everything went so well.

These are the the 13 life lessons that I got from my first marathon

I hope that gives you some idea of what it was like. For the full effect you're going to have to run a marathon yourself. Now, let me share with you 13 lessons I learned from that remarkable experience.

1. Anyone can run a marathon. I used to have a picture in my mind of what a marathon runner looked like - a wafer thin gazelle-type person from Kenya. After running my first marathon that image changed dramatically. I was amazed at the variety of people running the race. I realized that size doesn't matter. A friend I trained with was nearly twice my weight and would consume what seemed like a gallon of 100 plus at each water stop and yet he was a much faster runner than I was. Age doesn't matter. I can't tell you how many old ladies passed me during that first marathon. Young, old, large, small, thin, wide, you name it, they were all running a marathon. It was amazing.

2. Coming in first doesn't matter. Finishing does. In a marathon, everyone that crosses the finish line is a winner and receives a medal. That's good because I certainly am not a fast runner. Just making it to the end is a major accomplishment. I think life is like that. To be successful you don't have to have the most or be the best or the fastest - just make it gracefully to the end.

3. Make it through the trial KM. I have come to learn that the first KM of each training run was always the trial KM. It was the KM you had to get through before your heart and body warmed up and got into its rhythm. Basically you feel lousy during that first mile. But if you can make it through it you always felt better during the following miles. Some people never make it through the "trial mile" of whatever endeavor they are pursuing. So hang in there, it gets better.

4. Don't skip the training. You are so much better off when you properly train. The pain and misery and injuries that occur when you attempt something you haven't trained well for are not worth it. Do the proper training.

5. Cheering really works. We've all been to sporting events and yelled and cheered for our team. I never thought it helped much until I was on the receiving end during my first marathon. It was amazing how much it increased my energy and drive when people were cheering me on. We all need cheering from time to time in our lives.

6. We need friends. Good company makes any journey more pleasant.

7. Don't stop. Sometimes we have a tremendous urge to quit, to give up, to throw in the towel. Having the ability to overcome those urges and keep going makes all the difference in life.

8. Life is a marathon, not a sprint. When I first began training for a marathon I would start off running at a quick pace. I would do well for 1 KM or so and then run completely out of gas. My wife had to tell me I needed to slow down and take it easy. I had to pace myself. It wasn't easy at first but I soon learned I couldn't spend all I had during the first KM or I would never make it through the other 42 KM. In many other areas of life the same rule applies. Pace yourself.

9. You need a coach. I consider myself a fairly smart person and can figure out a lot of things on my own. But in looking back at my training for my first marathon, I can't imagine doing it without the help of my wife who had the experience of training for and running a marathon herself. It was so great to have her lead me and guide me literally every step of the way. Don't be too proud to let others show you the way. My wife is a short distance runner herself but same rules applies

10. The mind game matters. As much as we like to think that success in sports simply requires having a perfectly tuned and trained body, its much more than that. It is as much a mind game as a physical game. After all the physical preparation, much of your success has to do with what goes on in your head. And let me tell you, after 42 KM of running, some weird things can go on in there. It's a constant mental battle that must be fought to succeed.

11. We need mile markers. I usually look for an object to mark my run. I don't care what it is, ut as long it kept me going forward, I will mark it. Same as your life, you need short term goals.

12. The more you do something, the better you get at doing it. Sounds simple enough and it is. Think about the first time you did any hard thing such as playing the piano, typing at the computer, or driving a car. They were all difficult at first and yet, as time went on and you worked at it every day, it became easier, almost second nature. Just because something is hard at first doesn't mean you can't do it. It just means you haven't done it enough yet.

13. Be inspired by others. I had set a goal months ago to run a marathon. Nothing ever happened with it until I watched some Youtube clips on how people run a marathon. When I watched them come across that finish line I was completely amazed and inspired and decided right then that I would do it. And I did. Having a goal was nothing. Being inspired by a great video was everything.

That's all..

Top 11 Lamest Blogs

2008-12-11T19:30:00.000+08:00

The folks at PC WORLD are surely have a lot of time in their life. I wonder how they found all the blogs. I am very disappointed that they didn't include mine. Never mind, I will put it myself. Well, here goes the lists :

The Jack Box Blog (warning: MySpace)

Kim Kardashian

Rosie O'Donnell

Check Out

The Dullest Blog in the World

Paris Hilton: A Paris Hilton Fan Blog

The Adventures of Pat O'Neil

Pepsi-KFC's Blog

The Michael Sandecki Blog (warning: MySpace)

Stevens for Senate Committee Blog

Bad Hair Day

Putrajaya Runner(warning : NSFW!)

My First Marathon

2008-12-11T05:01:00.000+08:00

Chinese Cemetery at Bukit Cina

I know it is quite too late already to blog about my first marathon experience. But, it was an amazing experience and there is no way I would let the experienced slipped from my mind. I must jot it down somewhere. The blog is the best place to jot it down coz I can share it with anyone who wanted to take marathon as their preferred sport.

Since I was a child years ago, I always followed my father wherever he jogs at Hutan Rekreasi, Taman Majlis Perbandaran and even at the Chinese Cemetery in Bukit Cina, Melaka. Personally I prefer Bukit Cina. Bukit Cina has a really nice trail and from the top of it, you can see the South China Sea and most of Melaka Town eg, Mahkota Parade, A Famosa, Stadhuys etc. I will always be happy whenever my father invited me to join his run.

After I started working as government officer in Putrajaya and getting married to my beautiful wife, I have stopped jogging and running. I became a couch potato. I always get sick easily and the worst part is, I'm getting fat ! Then one day, a flash in the pan struck me. I have forgotten the running experience especially the wonderful experience running at Bukit Cina. I have forgotten how my sweat use to smell after running, I have forgotten the joy of running beside my father. I have forgotten it all. I have forgotten the joy of running.

Immediately a week after that, I return to my home town Melaka and in the evening I went to Bukit Cina. I can't believed that I can still see the same uncle and other runners which when I first saw them , I was still a child, still running strong around Bukit Cina. I missed them. I said hello and gave my smile to them while I'm running. I run slowly from the start until finish and I can't believed that I can conquest Bukit Cina even without proper training. Unfortunately, I'm half dead after I finish the run, but at the top of Bukit Cina, I spoke to my self that one day I will run a marathon and kept my body healthy again for marathon. The training for marathon started immediately after that day.

That day came. On 29^th March, me and my wife left from Bandar Seri Putra, Selangor at noon and arrived at Quality Hotel, Jln Tuku Abd Rahman about 40 minutes later. After we check in, we went to FTAAA Office to pick up the racing kits. It is quite chaotic but it was proper managed. I got a lot of marathon tips from the officials. Thank you guys. Later we went shopping at Bukit Bintang and I carbo load my self with rice and bread. Both my legs felt heavy after the shopping, but when I look at my wife, she seems the she can went shooping for another round! Emmmmm..Maybe one day I will persuade her to join marathon with me. Hahaha!

At night, we went back to the hotel. My wife ask me to sleep so I will felt fresher for the run tomorrow. But the anxiety kept me awake until 3.30 AM. I am certainly can't sleep. Then I told my wife that I'm going to the starting line which is about 500 meters from the hotel.

The starting line..

To be continue...

I will continue tomorrow okay. I'm getting sleepy now

The Oldies..

2008-12-10T21:00:00.000+08:00

I am veteran in this whole internet world. Why? Maybe because I am the one in a million who got the chance to use the old Hotmail. Back then, Hotmail was the most talkabout application in the internet similar to Google nowadays. In the "old days" everybody wanted to use Hotmail but we didn't know what Hotmail really is. The word "email" and "Hotmail" , is like a very boombastic word for us and many consider the words are the same.

These were the situation in the earlier days of internet revolution :

1. I want to Hotmail that person tonight. (This is common at that time)

2. People get confused on how to express their excitement. Yahoo had patented their trademark. So to avoid being sued. The words Yahoo are seldom use by the world population. Later, the company Yahoo put the exclamation mark (!). So people now, has started to use the word Yahoo again.

3. You can hear someone claimed that Rocketmail is better than Hotmail. And Bigfoot is better than both of them. And some email apps eg: Bigfoot, allows you to use their "disguised" domain name but still hosted at the same domain. But some people say , Bigfoot use "email forwarding technology". I have no idea.

4. In 1996-1997, these were my email address : 1) ziriv@hotmail.com, 2) zwiz@rocketmail.com. But I forgot both password already.

So people, please do come often to my blog and take a peek inside. For me, to blog is to enjoy the internet .... again.

Try It !

2008-12-10T17:00:00.000+08:00

My friend sent me an email which contain an interesting stuff that I wanted to share with you all. I don't know whether you have seen it before.

It started like this :

Conditions

1. It will take only 30 seconds to complete all the steps

2. Don't skip the numbering sequence

3. Ready with your calculator at hand

Start

1. Estimates how many times in a week that you plan to eat outside at restaurants (Let say x number)

2. Times by 2 (x X 2 = 2x)

3. Plus 5 (2x + 5)

4. Times by 50 [(2x + 5) X 50]

5. If your birthday in this year have already past then plus (+) 1758 else plus (+)1757

6. Minus the year that you were born (1981, 1982 etc..)

7. Your answer is in three digits right?

8. The first digit from the three digits are the total number that you are planning to eat outside at restaurant

9. The coolest part is, the last two digits are your age.

10. And you must also remember 2008 is the only year that you can apply this mathematical formula. You have only less than 15 days to try it

Now, if you have any questions, just comments ok.

Tips to run a marathon

2008-12-10T13:00:00.000+08:00

I must admit that I am a couch potato, I have not been running since the last Kuala Lumpur International Marathon 2008 (KLIM 2008) in March 2008 and Royal Malaysian Air Force (RMAF) Half Marathon in May 2008. I would consider myself the back of the pack runners. Now, I want to start training again for the next year KLIM 2009 and many more marathons and half marathons. Anyway, for the first time marathoner here are ten things to remember in order to attempt those 42 KM:

1. The right attitude
Running a marathon is 75% mental, 25% physical. If you are determined to run 42KM you can do it. It doesn't matter if you're overweight or a smoker (if you do have a weight problem, get a doctor's okay). I am an overweight myself. At 170 cm, I am 80 kg. That is way overweight when I use the BMI calculator. It may take someone not in the best shape a bit longer to finish, but it is possible. My Marathon time is 6 hours and 24 minutes (KLIM 2008). I want to beat that time in next marathon. Yeah!

2. The right shoes
Find a sports store to buy your shoes, and talk to someone who has run a marathon before. Test the shoes out to find if they're comfortable. Buy new shoes at least a month before the marathon. If you feel the slightest discomfort during a training run, take the shoes back to the store. Better to find the right pair of shoes rather than suffer through 26 miles of misery.My first shoes are Bata, then I switch to Nike and now I'm using Brooks. I wouldn't recommend Bata if you're training for a marathon

3. Fluids, lots of them
Never skimp on the fluids. On any run of more than three miles, carry a water bottle with you. By the time you feel thirsty, your body is already growing dehydrated. During the marathon take advantage of all the water stops. Walk through the stops and refuel on Gatorade, Powerade, or water.

4. A running buddy
The long training runs of 20 KM or more can be lonely, and a running companion will make all the difference in the world. Many major cities now have running groups. Inquire at your local sports store. I always bring my wife to accompany me while I'm running. But she don't like to run so she just would be cycling beside me while I'm running. The advantage is, she can carry my water bottle.

5. The right running clothes
First time runners tend to over dress. The rule of thumb is to dress as if the temperature is 20 F degrees hotter than it actually is. In cooler weather, wear layered clothes - a sweatshirt that you can later tie around your waist, for example. Before the marathon day, find a thrift store and buy sweatpants and sweatshirts that you can discard along the race route.

6. A good training schedule
A weekly schedule will consist of a long run on the weekends, and two short (3-4 mile) runs during the week. Start training six months before the event. Don't run two days in a row. For long runs on the weekends, don't add your miles each week incrementally, six, seven, eight . . . Go seven miles, then the next week five, followed by nine the week after. Continue increasing your distances this way throughout your training. This method will avoid running injuries.

7. A bag of frozen peas
No, not for eating. A cold bag of frozen peas is perfect for applying to aching calves after a long run. The cold temperature will help the muscles contract, thus causing them to heal faster. Never get into a hot bath to soothe aching muscles.

8. Jog the first 2KM of the marathon as slow as possible
Get to the back of the pack, and let everyone else pass you by. Around 30KM you will be passing them up. Many novice runners forget the distance they're attempting. Take it easy at the beginning, because you will definitely need your strength for what lay ahead. Your only goal for the first marathon is to finish successfully.

9. A big pasta dinner two nights before the marathon
Don't go for anything exotic or spicy the days preceding the big day, or you may be waiting in line for a port-a-potty on marathon morning. Eat lots of carbohydrates. The carbs will provide energy for the running. And of course no alcohol.

10. Scale back your runs the month before the big date
Your last training run should be a 42 KM a month before the marathon date. After that, scale back to30, then 21, and a week before the marathon do a 12 KM. And the week before the big date, relax. No more runs. Just pasta eating. In Malaysia, you may opt for rice.