011 What Happened Over Ten Weeks Of Blogging

Ten weeks has passed since I started blogging. Here are the results.

What these figures mean to me are:

1. Blogging checked!

Eleven posts published over a time span of 10 weeks! That means I managed to write consistently an article every week without fail. I guess, I can now tick off blogging on my bucket list.

2. A Great Start!

Together, the blog attracted 600 visitors and almost twice as many views over a period of 10 weeks. That translates to about 60 people reading the post weekly, and it seems that you like it enough to read it more than once.  This is surely an encouraging start for a beginner blogger!

  • Harvesting of friendship

You are among the first who I have invited to my blogging journey. I have no idea how long I can continue and how far it will take me. But I know that I am already enjoying this journey because of you.

Many of you are kind enough to message me your thoughts and feelings after reading my blog, which has become the part I enjoy most after publishing each post. Such exchange got us to know more about each other in barely 2 months than we did in years.

I believe the greatest gain I get out from blogging is the harvesting of friendship. Long-lost friendships are reignited, existing friendships are growing and new friendships are flourishing. In effect, it even bring joy to home, workplace and the neighbourhood.

  • At Home 

My 11-years-old son was pleasantly surprised that his Dad blogs. The first thing he said after reading my blog, however, was a word of caution, “Dad, you really have to be careful with your grammar and spelling.”

I laughed heartily as I knew he would say that. But the best part was the conversation that followed.

After reading my struggles with friendship in post 06: “Lessons on Friendship”, my son felt comfortable enough to share the problems he faced with making new friends and keeping old ones since he changed school almost 2 years ago. 

Like father like son, I thought. We cherish friends, but not adept at the art of friendship yet. Nonetheless, having a heart-to-heart conversation with my son really made my day. 

  • At Workplace 

When my colleagues read about my plight of being all alone in hospital for days (Post 06: Lessons on Friendship), the most laughable response was “I will surely visit you the next time you stay in a hospital!” 

The same post also generated other more thought-provoking responses. A friend shared how betrayals by friends in business had made him wary of friendship. Another friend told me she concluded that maintaining friendships are futile endeavours, which is why she is learning to enjoy being alone. I would never know all these struggles they have outside work if they have chosen not to share with me. Instantly, I felt their trust in me.

Although we share different views about dealing with the challenges about friendship, their candidness allowed us to foster mutual trust and develop a deeper appreciation of one another not merely as colleagues, but also as friends.

  • In The Neighbourhood

All this while, I enjoy a cordial relationship with my neighbours. We greet and smile whenever we meet. But we seldom make conversations, as everyone always seem to be in a hurry. Things went up a few notches since I shared my blog with a few friendly neighbours. Just a couple of days ago, we shared a cup of tea together!

After I posted on a homemade remedy (post 10 “Homemade Remedy: Tangerine Peel Brown Rice Tea”), I was delighted that a neighbour texted to ask if she could sample it. I was more than happy to share with her and another neighbour who we regularly meet in the gym.

My neighbour reciprocated by sharing her own concoction of homemade “Bentong” ginger tea (文冬姜茶) which happened to be one of my favourite teas. And through her, I got to know another neighbour who generously shared his testimony of an effective detox program that he had undergone in Thailand recently. These are small acts of kindness that got started when people start to know each other better. 

My neighbour and a new-found friend C told me his observation, “By opening yourself to others through your blog, you are also encouraging others to open to you. It takes a lot of efforts and courage to do so, but it is really good.” 

  • Using pockets of time 

Not to over-exaggerate my efforts, blogging is actually quite manageable. You might be wondering how much time I spent on writing each blog post. Well, it really depends on the topic, mostly between 1-3 days. I simply write as and when there are pockets of spare time and work towards a self-determined deadline to complete by Wednesday.

Mostly, I make use of the time when commuting to work on public transport. I also blog often at the airports and on flights when travelling overseas. So, the trade-off I made on blogging is lesser time spent on online entertainment, but the returns have been tremendous.

William W K Tan 

20 September 2017

Written in Mumbai, India.

Personal Notes:

Trapped in the hotel now because of heavy rain. Schools are closed and flights disrupted. Hopefully, get to return home on schedule tomorrow.

010 Homemade Remedy:   Tangerine Peel Brown Rice Tea

Those who read my earlier post “007 Health Tip: Sweat it out everyday”  (007 健康小贴士:天天要流汗), know that I am an advocate of body detoxification through drinking tea. 

In that article written in Chinese, I mentioned about a homemade remedy “Tangerine Peel Brown Rice Tea”(陈皮糙米茶).  For simplicity, I shall give it an acronym, the “TPBR TEA”.

Little did I expect that a mere mentioning was sufficient to pique interest in friends, including those who do not read Chinese articles, to ask me to share more about its benefits and method of brewing.

  • Is it suitable for you?

Let’s first consider who should be drinking this. I recommend the TPBR tea to:

□ Those who eat out often.

□ Those who do not eat much rice.

□ Those who appreciate the importance of gastrointestinal well-being.

If you are ticking all these boxes, this drink is definitely for you. Here are the reasons.

  • Reclaim your autonomy in food choices

No matter how careful you are with your choice of food, you are surrendering your autonomy in food decisions to some extent by allowing others to decide on the ingredients and methods of cooking by eating out often. Brewing tea on your own is an easy kickstart to reclaim control over what should go into your body.

  • You can drink more than you eat

    As to why I recommend rice tea to those who consume little rice, the reason is obvious. Rice is easily stomach-filling. But when it is brewed into tea, you can absorb the nutrients of the brown rice without the trouble of eating too much grains. You can definitely drink much more than you can eat.

    • Promotes Gastrointestinal Well-being

    Mainstream medical researches provide evidence of immense health benefits from taking brown rice. They range from aesthetic gains such as weight-loss and skin beauty to medical benefits such as blood sugar control and improved metabolism. It is even said to be effective in cancer prevention. 

    Traditional Chinese Medicine (TCM), on the other hand, recommends drinking brown rice tea as a diet therapy for gastrointestinal well-being by ensuring a smooth flow in three passages (三通) within our body:

    1. Increase passing of urine
    2. Reduce constipation
    3. Promote blood circulation. 

    I have been drinking 2 cups of brown rice tea daily for nearly a month. I can’t tell whether I have become better-looking than before. But what I can tell from the bowel movements is that the toxins are now more regularly purged out from my body. 

    Complemented with dried tangerine peels (陈皮), which is known to address all sorts of digestive problems such as bloating, hiccups, nausea and diarrhea,  this TPBR tea is a perfect homemade remedy to promote gastrointestinal well-being.

    • Are there any side effects?

    There is no known side effect from the literature I gathered. As a matter of fact, the tea is also highly recommended for women who are breast-feeding because of its high nutritional value for both the mother and the baby. Men can be assured, thankfully, that there are no bust-enhancement effect. That I can say for sure.

    Also, if you have concerns that brown rice may cause “heatiness” to the body, I would say that the worry is unfounded. Brown rice is actually considered neutral in Chinese diet therapy. From personal experience as someone who was prone to symptoms such as mouth ulcers and excess mucus in the past, I experienced no recurrence of such problems at all.

    Still, if you have existing medical conditions, it is always prudent to seek professional advice from doctors, especially for advice on possible unintended interaction with other medications that you are taking. 

    • How is the taste?

    Brown rice tea is mildly nutty in flavour, and carries the aroma of roasted rice. Combined with dried tangerine peels, the taste turns into a delicious blend of mandarin sweetness and citrus sourness. 

    You may adjust the taste according to your personal preference through trial and error with the quantity of water and tangerine peels. It is not difficult at all to make a cup of flavourful tangerine peel brown rice tea. Just try it out.


    1. Get your ingredients

    The first ingredient is brown rice. Long, short or medium grains, it doesn’t really matter. You may also experiment with different varieties such as red and black rice, which are richer in antioxidants that provide relief to stress. My personal preference is red rice, long grains. 

    As for tangerine peels, you can buy ready-made ones from Chinese medical shops. Just say that you want ‘chenpi’ (陈皮).

    Alternatively, you can make it yourself by learning from YouTube, using fresh tangerines. There are just a few simple steps to follow, namely peeling, scrapping (inner layer), rubbing (with salt), rinsing and drying. But it will take many many days of sunny days though…

    In the meantime, I am quite happy to use the ready-made ones I bought.

    2.  Mix and Stir-Fry

    Stir-fry dried tangerine peels with brown rice at low heat. Do it till the rice turn darker in colour. As you stir-fry, you will smell a strong burst of fragrance emitted from the tangerine peels. You should stop once you see the grains darken and smell the fragrance subsides.

    3. Store in an air-tight bottle

    After the mixture of rice and tangerine peels turn cool, store in an air-tight bottle. Now, you are ready to brew your tea anytime you want.


    1. Pour some tea mixture into a pot. 

    Two teaspoons of the tea mixture should be sufficient to make 2 cups of tea. Feel free to experiment with the amount to find the taste just right for you.

    2. Start boiling with water

    Add water and start boiling. Very quickly, the liquid will turn brownish. Boil to the point that the rice turn into porridge-like texture.

    3. Your tea is ready

    Pour the liquid into a cup. For the cooked grains, you may chose to eat it if you want to consume the fibre for weight-loss. Add a teaspoon of honey for better taste.  Otherwise, you can dispose it away. Anyway, you got all the nutrients in the tea.

    I always drink a cup in the morning during breakfast and bring the remainder to the office for later consumption. 

    And if you have enough, share it with your loved ones or a friend you care for. It is good for their health and probably heart-warming too.

    William WK Tan

    13 September 2017 (Wed)

    009-C 晨跑新发现:奥斯汀小镇@ 新山  



    沿着小道两侧的树木,并不是在新马两地随处可见,很有生命力地朝天伸展树枝的雨树  (Rain Tree),而是更像我在纽澳惯见的一种酷似圣诞树,取名揽仁树 (Sea Almond)的树木,据说树名由果实貌似橄榄的壳而来。






    陈惠谦 William W K Tan


    009-E A Morning Run Discovery: Mount Austin@ Johor Bahru 

    Because of Johor Bahru (JB)’s proximity to Singapore, I usually chose to return home on the same day whenever I have to travel there for work. Two weeks ago, I was there for four days, but decided to stay for one night because I had to work late on one particular day.

    It was a decision that allowed me to discover another great place during my morning run the next day. I expected to see nothing more than closed shops and ordinary streets, but was pleasantly surprised to find a scenic location.

    The trees planted on both sides of the foot path were not the boisterous Rain Trees that are commonly found everywhere in Singapore and Malaysia. Rather, they were the Sea Almond Trees, Christmas trees look-a-likes, that I often see in New Zealand and Australia. It was said that its name originated from its seeds that resemble almonds.

    You would probably laughed at its name if you know that it sounds exactly like another word meaning lazybones in Chinese. Quite on the contrary though, sea almond trees were sturdy and tall, and they looked like beautifully-shaped umbrellas all lined up neatly along the road, extending welcome to whoever may come its way.

    It was barely 7 am in the morning, perhaps as it was still early, the sky looked exceptionally blue. Even the clouds in the sky were dyed with a slight dash of blue.

    As the sky turned brighter, the same place took on a new coat of green, derived from the grasslands, as if it has undergone a cosmetic makeover instantly.

    Would you like to know the exact location of this scenic spot?  For now, I thought it might be wiser not to divulge the location, but to allow you discover it at Mount Austin on your own. It should be an easy place to find. The question is whether you still possess the ability to discover the beautiful things in ordinary life.

    Beautiful places are bountiful and can be found everywhere. The key is whether we allow ourselves to have moments of tranquillity to appreciate the beauty of life. Especially when we are busy, tired or troubled, making time like this to have quiet moments of serenity is more precious than ever.       

    陈惠谦 William W K Tan

    5 September 2017 ( Tuesday)

    Personal Notes:

    I tried writing in two languages this time because some of my friends told me that they would very much like to read the blog posts I wrote in Chinese. 

    One friend even told me she google translated whenever I wrote in Chinese. I am grateful and feel encouraged by you. I know I have to give it try even though it takes more time and effort to do the translation. 

    Coincidentally, I feel a pressing need to recapture those tranquil moments I got in Mount Austin now. So, I am really glad to write this blog post tonight. Hope you’d like reading it too.

    008  Lessons on self-acceptance 

    People feel hurt most when those closest to them seem oblivious to their emotional needs. 

    “Isn’t it justified to expect our parents, spouse, children and close friends to be more understanding and supportive? Isn’t that what they are supposed to do? To accept us for who we are, that’s all.”

    • Do you have an emotional need to seek acceptance from others? 

    We all have an emotional need for acceptance by others, albeit at varying degrees.

    At the early stage of our life as young children, we were mostly needy for adoration from our parents in order to feel safe. At adolescent stage, many of us were constantly seeking endorsement from friends in order to feel accepted. Even after we reached adulthood, many adults continue to crave affirmation from others, at workplace and at home, in order to feel appreciated.

    Such needs for adoration, endorsement and affirmation is an expression of an intrinsic need for people to feel safe, accepted and appreciated.  

    • Adverse consequences to craving for acceptance 

    Although there are obvious benefits in gaining acceptance from others as described above, there are adverse consequences to craving for acceptance. 

    Craving for acceptance becomes a serious problem if you cannot self-soothe during difficult times when such emotional needs are not met.

    Employees become disgruntled workers when they are under-appreciated by their bosses. Close friends drift apart when one party senses the camaraderie between them is somewhat lost. Spouses turn into strange bedfellows when one partner constantly feel misjudged by the other.  Even parents-and-child relationship become strained when their expectations are misaligned.

    • Importance of self-acceptance 

    As you can see, a deficit in acceptance from others can be detrimental to keeping good and healthy relationships. Moreover, blaming others is more likely to exacerbate the problem than solving it.

    If you are deeply upset over not getting sufficient acceptance from others, the real problem could be that you have mistakenly allowed your own value to be subjected to other’s approval. 

    Simply said, you have probably lost sight of your “self”. A prior question to seeking acceptance from others is to ask whether you are accepting your “self” in the first place. 

    • A personal experience that taught me the importance of self-acceptance

    I was taught the importance of self-acceptance from a personal schooling experience.

    Since young, I have a penchant to gain favour and affirmation from parents and teachers, perhaps even from friends through scholastic excellence. Somehow it was indoctrinated in me that I must deliver results to make people feel proud of me. Fortunately for me, getting good grades was never that difficult, until the age of eighteen.

    So you could probably imagine my devastation when I unexpectedly got two Cs grades and one E grade in the crucial examination at GCE A’s levels, which almost blew my chance of admission to the University. That result slip spelt the end of a promising future for a supposedly Ace grade student. Unable to accept the outcome, I spent days after days in solitary, agonising over how to face the people I disappointed and wondering what went so wrong.  I had no answers.

    I felt as if every ounce of my self-worth was decimated. I knew my strength was in studying, but without proof of academic achievement, who am I really?

    If not for my parents who showed that they cared for me far more than any whatsoever results, and a good friend who cared enough to visit and nudge me hard to apply for admission to the University, the path I took in life would have turned out quite differently.

    On hindsight, it was a humbling experience that did me a lot of good. It taught me a great deal about accepting failures, and knowing both my strengths and weaknesses. 

    • Learn to accept both your strengths and weaknesses

    When we are self-accepting, we accept not just our strengths, but also our short-comings. 

    Recognising our strengths prevent us from being short-changed by others who think lesser of us. Accepting our weaknesses allow us to take in criticisms from others without being overly defensive. 

    By accepting both our strengths and weaknesses, we learn to be confident with who we are, which frees us from the tyranny of others’ judgement. 

    Do not live in the judgement of others. Learn to accept our imperfections and yet confident enough to improve ourselves for the better. At the end, it is only us who can judge if we have lived our lives fully.

    William W K Tan

    31 August 2017 (Thursday)

    6:10 a.m.

    Bangkok, Thailand.

    (Finally, this time I am not travelling overseas for work, but time for family and self. 😊)

    007 健康小贴士:天天要流汗

    • 看病看到累了

    过去,由于长年患有严重鼻窦炎(sinusitis), 我的眼鼻喉极容易被病菌感染 (viral infection),每隔一两个月,就得看医生。其实,来来去去,不外乎是感冒发烧,头涨眼昏,四肢乏力,不算什么大毛病。但是这么频繁地看医生,真是累人。




    •  å¤©å¤©æŽ’汗,排毒



    • 晨间的超慢跑






    • 饮用养生茶


    现在,基本上我会在早上喝加了柠檬汁的日本绿茶(green tea)。这热茶一饮之下,本来在跑步后已干的汗水,又会大量排出。到了办公室,早上我尽可能喝温水,午后才开始喝茴香茶 (fennel tea)或喝一位有心的同事泡给大家喝的花茶。上个周末在家里尝试泡制了陈皮糙米茶( tangerine peel brown rice tea),饮后发现有出汗利尿的效果。看来,也是个好选择。冷气办公室不易出汗,可是喝热茶还是起着暖胃的功效的。

    • 睡前热水泡脚




    Email: wktanwilliam@gmail.com 

    Whatsapp: +6597630945

    William W.K. Tan


    10:30 pm


    006 Running Out Of Friends

    I never quite know how to make a convincing argument for spending time on friends, especially over family. After all, the truth is no matter how strong a friendship can be, its significance seems to pale in comparison to family ties. 

    • What are friends for?

    Yet, we instinctively understand that friends are necessary for human flourishing. At the very least, the presence of friends provides a sense of familarity and safety that is needed for harmonious co-existence. And at its very best, friendship can blossom into a springwell of goodwill and strength derived from the extent friends are willing to do for the sake of friendship itself. At any rate, it seems self-evidently true that a life nourished with friends is more satisfying than a life without any.

    • Will you regret not spending more time with friends?

    Still, maintaining friendship is a tricky business. Most friends come into our lives by chance, and often they slip out of our lives as and when they like.  Along the passage of time, people find new friends to replace old ones, as if the former is a convenient substitute for the latter. Friendship is seldom enduring and its transient nature casts serious doubt on the value of spending time on friends. 

    Out of practical considerations, prudence teaches us to spend time on only a handful of chosen friends, rather than counting the headcount of friends one may collect. However, only time can discern lifelong friends apart from the passer-bys. As time passes, we may find ourselves losing more friends than we can handle, especially when even the most cherished ones are gone unexpectedly. No wonder one of greatest regrets people have at old age is said to be “not spending more time with friends” when they could.

    • Running out of friends

    I did not realise my folly of not spending adequate time with friends until quite recently.  In a self-imposed exile for nearly a decade, I had skipped every class reunion with old friends and turned down almost every invitation to social gatherings that might rob whatever precious time I could give my family. And neither did I made any effort to connect with friends using social media. Soon, the number of friends I had dwindled drastically, and alas, eventually the phone calls I got outside work and family, were only those from the representatives of bank institutions and insurance companies.

    I was unalarmed with the dearth of friends until I was hospitalised one year ago. Lying on the sick bed for five consecutive days, each day passed with my longing for the company of friends grew stronger. But no one came, not even a single colleague from the workplace. I realised, at that instant, workplace friendship is fundamentally different. I understand why people prefer to keep private and professional lives separate, but I couldn’t help feeling sad as there are colleagues that I genuinely like and count as friends.

    In desperation, I called up a close friend since college days, “Hi, buddy, I am in a hospital for a surgery. Nothing serious really. Just thought if you have time for some catching up.”  I felt somewhat embarrassed.

    To my delight, my good old friend visited me immediately without hesitation and I enjoyed his company tremendously. Thank you, my friend, I will never forget. And thank god, I  still got one friend left, I thought. 

    • How did I run out of friends?

    How did I arrive at such a dismal state? You might have already guessed the reasons: Marriage, Parenthood and Work. On hindsight, however, I realise the root cause was something else– a lack of proper appreciation of friendship.

    Entering marriage and parenthood in my early thirties, I was prepared for a reconfiguration of my social life to fulfill my new-found duties as a husband and a working father. What I was unprepared for was the double whammy of my first-born child being diagnosed with developmental disorders and an abrupt change of job nature that increased the frequency of my overseas travels sharply. My life tailspinned into chaos before I could put home and workplace back into order after years of efforts. Spending time with friends became a luxury that I could ill-afford for a long time.

    •  Lesssons on friendship from friends

    Although I was once near the brink of bankruptcy on friendship in the domestic front, I have made some unexpectedly enduring friendships abroad over those years, and am starting to see some good results at home ground in recent months after making changes.

    Among my new-found friends and old ones, some have become my mentors and counsels, and a few others see themselves as my apprentices. It all started as purely work relationships, but have blossomed into something more because of shared values and mutual trust. Having like-minded friends at work is enjoyable and raises productivity. Even after the work is ceased and people have parted ways, the relationship will continue to grow as long as both parties develop a genuine liking for each other to make continuous efforts to deepen the connections. 

    I have learnt a few precious lessons from these friends, both new and old:

    1. Friendship enriches a person and becomes an asset only when it is based on shared values and mutual trust.

    2. Workplace friendship may turn into a liability only if it is grounded on convenience and calculated interests.

    3. One must genuinely like a person, whatever the circumstances, to become lasting friends.

    4. Do not mistake reciprocity of kindnesss as a transaction of give and take. Friends are willing to give and give for the sake of friendship alone.

    5. Your friends may not always be there for you when you need them most. But if you truly cherish your friends, you can feel their presence even in their absence.

    Thank you all for encouraging me to keep on writing in your WhatsApp messages. Please share your comments here or chose to follow my blog if you find it thoughtful and sincere enough.  I am curious to find out also for how long and how often can I keep up this efforts to share with you, my family and friends.

    William W.K. Tan

    16 August 2017 10.20 pm


    005 随着年龄的增长,你还相信爱吗?  Do you still believe in love as you grow older?




    • 人与人的关系和幸福,为什么需要爱?




    • 一起学习真爱吧

    最近   我在学习中,拜读了一行禅师的著作《怎么爱》,深感受教,借此与你分享。

    一行禅师用”慈”,”悲”, “喜”,”舍”四个佛理,深入简出地解释如何去爱。我呢,对佛理的悟性不够,但还是看明白了其中的道理。让我尝试用通俗易懂的语言,加入自己的诠释,与你分享:


    • 爱是给予对方幸福感的能力


    • 爱是了解自身和对方痛苦的能力


    • 爱是提供喜悦的能力


    • 爱是最大的包容能力






    004 Learning to enjoy a good run

    • Why running  is finally working for me now?

    My waist size has reduced from 38 to 33 inches after shedding 8 kg over the recent few months.  Of the changes I made,  I believe running made the biggest difference. The greater significance is really not in weight reduction, but rather in having learnt to enjoy running now.

    • Why running did not work in the past?

    For a long time, I never quite like running. I remember creating a password “runforyourlife” for one of my often-used apps to remind myself not to give up on running. That reminder very much summed up how I felt towards running, which is, a necessary evil in order to stay alive. 

    At best, running was instrumental to maintaining my weight that had long crossed the obesity threshold, which offered litte consolation. At worst, it was a punishing regime that I had learnt to put up with. It was only recently that I realised my ill-conceived idea about running was an impediment to my undying efforts to improve health for many years. 

    Knowing that I must run to improve health might have been a reason good enough in getting me started, but it was not a reason strong enough to keep me at it. In fact, running has always been a broken string of on-and-off affairs for me. 

    The reasons of giving-up are aplenty such as family commitments, frequent work travels, occasional flu and lethargy, as well as external conditions such as  bad weather conditions and haze, which are well beyond my control. The truth is no matter how much a person may value his or her health, there are always reasons for not feeling good enough to run.

    • Underestimated the value of joy

    The problem is, like many people who do not like running, I had greatly underestimated the value of joy in running itself. I used to think it is a sheer lack of strict discipline on my part, so I downplayed the dreadful parts of running such as its monotonous routine, the muscle aches that build up around the calves, the breathless panting that arises after I go too fast, or the occasional  knee cap pains I experienced. I would always try to cope by moderating the intensity and duration when such symptoms become too hard to ignore.

    On hindsight, I have been hoodwinked by the conventional wisdom of “no pain, no gain.” The gains I got was meagre and the pains had made the efforts to continue running unsustainable.

    Thanks to the books I read on running, especially those written on enjoying a good run by authors who used to have trouble with running in the past, I start to see those dreadul symptoms as signs from my body telling me to improve the ways I run. 

    • Three key points to enjoy running

    Through experimentation on the tips I gathered, I arrived at 3 points that make a run enjoyable. 

    1. Enjoy going easy and keeping it just right always

    Run at a pace, duration and frequency that your body tells you is just-right to keep going.

    2. Enjoy the peak moments of energy level 

    Run to a point that you arrive at some peak moments of satisfaction that allow you to experience the adrenaline of a sudden rush of energy.

    3.  Enjoy an ending with recovery in perspiration 

    Run must be completed with a good ending of recovery that allows you to enjoy the perspiration and release of energy.

    Now that I focused my thoughts on learning how to enjoy a good and healthy run, running is no longer an ordeal, but a routine that keeps me happier and fitter. To the people I care for, I hope my experience in running  is useful to you in one way or another. Perhaps, we can enjoy a run together one day.

    William W.K. Tan