#slow jogging

不管你的目標是增強健康還是塑造身材，超慢跑都是一個值得嘗試的運動方式。讓我們一起享受運動的樂趣，同時照顧好我們的身體和心靈！

While out jogging on the road I see an opportunity to do some off-road running in a stormwater retention facility. Charmed by the beautiful mirage of blue water caused by the mirror reflection of the sky on the surface of the still water in the water retention pond, I decide to check out the facility for a closer look and appreciation.

I find myself jogging in monkey territory. This gang of 8 long-tailed macaques who suddenly emerges from the dense forest to check out this trespasser doesn't appear to be human friendly. So I keep a respectful distance away from them. I also detect a mob frolicking and swinging from one branch to another in the tree canopy above. The city's dramatic urban expansion over the past 30 years have shunted much wildlife from its natural rainforest habitat. However, one species, the long-tailed macaques though have stayed in pockets of the remaining forest, with the city's growling human population providing them with a tempting source of thrown-away food.

The elevated runway for the LRT Sri Petaling Line runs along the centre of this very busy thoroughfare. Whenever possible I try to avoid running along the city's main roads.  It is even more dangerous when you run in the opposite direction of the traffic flow because you can't see the traffic coming towards you from the rear. However when such a situation is unavoidable because there is no alternative route to run, I try to limit the run along the main roads to short stretches and off-peak hours and running on the sidewalks or road verges where available.

Visiting a government hospital... What do you do when the free shuttle van from the terminal where you parked your car and boarded the vehicle for the ride to the hospital takes a long time to come to the pick-up station at the hospital for the return journey? And when it arrives there are far more passengers than there are seats available in the van. As I felt that the old, the frail, women and children who had been standing in line for a long time waiting for the van needed the service more than me, I decided to make the return journey on foot. From the hospital to the car park the 2.1 km slow jogging run took about 21 min 28 sec to complete. Running alone in the scorching heat actually lifted my moods instead of the opposite when it gradually dawned on me  that in this run I was not doing it out of expediency for myself, but by vacating a seat in the van which otherwise would have gone to me, at least one more of the old, the frail, women and children who were enduring the long wait at the hospital pick-up station would have a chance to board the shuttle vehicle rather than to wait for the next van arrival

I just want to say "Hi!" when I come across a flock of pigeons feeding on some grains that someone had scattered on the grass. However my friendly gesture of a hand wave is causing an unintended consequence.   Unknowingly I startle the birds to react to my body language in fear by taking off into the air in a flight of frenzy. I move on to continue the run moments later after seeing the birds settling down peacefully to resume their feed on the grass.

Feeling gratified to have reached a new milestone in my slow jogging runs. Today I run 8.2 km continuously with no walking breaks at the average heart rate of 110 bpm.   I consider my maximum aerobic training heart rate to be 117 bpm.  Before this run, I usually compel myself with much reluctance to take repeated walking breaks to lower my heart rate whenever it exceeds the targeted 117 bpm limit. \ Slow Jogging \ Niko Niko Running \ Exercise \ Health \ PUJ 7, 6, 5 3, 2 &1 \