Sunday, December 30, 2007


Dear all,

Today I noticed that some of you came down and joined me for training. As usual, its the same faces, Jia qi, Esther, PY and so on. Most of the times, I would also see Nicholas, Hafiz, Bryan, Ryley, Avril, Kiazhi, Ying xian. Occasionally, I would also see Joey, Wang Yin, Shaheer, Kenneth and so on.

Perhaps I had left out your name in the list above. But it really does not matter. What matters most is to come down and join me for a run whenever you can. Why? Simple. If you join me, you'll improve. Running is the sport with the longest span of history. And it is the only sport where results display the efforts put in by the athlete.

I do not want to groom star runners who run for 4 years and hang up their running shoes. I want to build lifelong runners. Runners who would continue to train and motivate the younger generation as I have tried to do so too.

Is winning the most important thing in sports? No. Its not. Its the enjoyment in the participation and the effort placed that counts. Take this time to think. You only live once. So make the best out of it and push yourself to greater heights.

Learn the techniques in running and love the sport. As I have loved it so much myself.

- Coach

Training Session on 1st Jan 2007 and 2nd Jan 2007

Dear all,

Please note of the following training dates and times:

1st Jan 2007 (Tues)
Time: 1030hrs
Venue: Hougang Stadium (Please meet me at Hougang Gym if it rains. Meet at the Cafe downstairs if it rains)

2nd Jan 2007 (Wed)
Time: 0730hrs
Venue: North Vista Sec
*Please be punctual as I do not want to delay your school hours.

- Coach

Training Held on 29th Dec 2007

Dear all,

Training held today was as follows:

1km double hills workout

- Coach

Friday, December 28, 2007

Training on 29th Dec 2007 at Macritchie Reservoir

Dear all,

There will be a training session on 29th Dec 2007. (Sat)

The details are as follows:

Venue: Macritchie Reservoir Carpark
Time: 1045hrs

Please be early.

- Coach

Thursday, December 27, 2007

Training Conducted today at Hougang Stadium

Dear all,

Here is the training that was conducted today:

2.4 km trial run
6 min Abdominal workout

- Coach

Saturday, December 22, 2007

Training on 27th Dec 2007

Dear all,

Please note that the next training will be on 27th Dec 2007.

Venue: Hougang Stadium
Time: 0830hrs

Please be punctual.

In the meantime, rest and enjoy your christmas break.

- Coach

Friday, December 21, 2007

Training on 21st Dec 2007

Today's Training Program at Hougang Gym/Stadium:

Warm up/Drills
Runner's Gym
Fast Speed work

- Coach

Thursday, December 20, 2007

Training venue on 21st Dec (Fri) Changed

Dear all,

Please note that the training venue for tomorrow (21st Dec) had been changed to Hougang Gym/stadium at 9am. Bring a towel and $1.50.

No Rain
Meet me at Hougang Stadium first.

Meet me at Hougang Gym.

- Coach

Wednesday, December 19, 2007

Training Cancelled (Hari Raya Haji)

Dear all,

Please note that training on 20th Dec 2007 is cancelled due to Hari Raya Haji.

Happy Holidays.

- Coach

Training on 20th and 21st December 2007

Dear all,

Here are the training days and programmes:

20th December 2007 (Thursday)
Runner's Gym (Meet at Hougang Gym)
Time: 0900hrs

21st Dec 2007 (Friday)
Mileage Run (Macritchie Reservoir)
Time: 0900hrs

- Coach

Today's Training Conducted at Macritchie

Today's Training:

Macritchie Reservoir Northern Route:

1 km workout

- Coach

Thursday, December 13, 2007

Training on 14th and 19th Dec 2007

Dear all,

Please note of the training tomorrow at 0830hrs and training on 19th Dec 2007 at 1000hrs at Macritchie.

- Coach

Training on 14th Dec 2007 at 0830hrs

Dear all,

Please note of the training at Macritchie Reservoir at 0830hrs.

We will be doing the VOD Workout.

If it rains, meet me at Hougang Gym. Meet at the first floor where you pay to enter the gym.

Training will resume on 19th Dec 2007. The venue will be at Macritchie Reservoir at 1000hrs.

- Coach

Training Progress in November and December

Dear all,

Here is the list of all training programmes I had conducted for all of you in November and December.

23rd Nov 2007
120m Hills (Mac)

26th Nov 2007
Mileage Run (7km) (School-NV)

29th Nov 2007
500m Workout (Mac)

2nd Dec 2007
Self Training (Mileage Run)

4th Dec 2007
Self Training (Speed workout)

6th Dec 2007
Runner's Circuit (YCK stadium)

7th Dec 2007
Hills Workout + 1.2km workout (AMK park)

9th Dec 2007
Valley of Death Speed Workout (Mac)

10th Dec 2007
Runner's Gym (YCK Stadium)
Hills Workout

13th Dec 2007
Mileage Run (45 mins - Approx 8km)
Sprints (Hougang)

14th Dec 2007
VOD Speed workout (Mac)

Training Conducted today (13th Dec 2007)

Dear all,

We had completed the following training program today:

Mileage Run (45mins)
Fundamentals in Sprinting

- Coach

Wednesday, December 12, 2007

Training on 13th Dec (Thurs) at 0715hrs and 14th Dec (Fri) at 0830 hrs

Dear all,

Please note that there will be a Training Session on

13th December 2007 (Thursday) at 0715hrs

Venue: Hougang Stadium

14th December 2007 (Friday) at 0830hrs.

Venue: Macritchie Reservoir

- Coach

**I'll try to post the dates as fast as possible Hafiz.

Self Driven Motivation

Dear all,

I have some things to share with you.

Sometimes, we may ask ourselves why we train. Is it for glory? Is it for the sake of winning?

But look inside yourself and search for the answer.

My answer is: "I train because I have a passion for running and I want to put in my best in every training session."

Sometimes I think about life and I realised that it can be very short. When I look back, I want to see myself as a person who had put in my best in every session. Even if I do not win in all competitions, I want to know that I had put in my best and tried all I can.

Running is something that is a reflection on our discipline. A good runner is disciplined in training. He knows the answer to hard work are results.

So I urge all of you to be self motivated and train hard. Sometimes I know it is frustrating to see people in front of you in races. But who can hold the first position forever? But if you put in your heart and soul in training, you will know that you had led a fulfiling teenage life.

Many of you need to improve in your stride and the way to run. You need practice and guidance. Try to attend the training sessions as much as possible.

Remember: Tough times don't last. Tough people do.

- Coach

Tuesday, December 11, 2007

Training on 13th Dec 2007 (Thursday) at 0715hrs

Dear all,

There will be training on 13th Dec 2007 (Thursday) at 0715hrs at Hougang Stadium.

Bring along your student card and $1.50 for Gym Admission.

- Coach

Monday, December 10, 2007

Training Conducted at YCK Stadium/Gym

Today we had conducted the first Runner's Gym.

Warm up/Drills
Runner's Gym

Jiaqi and Ryley attended the training today. Keep it up.

- Coach

Sunday, December 9, 2007

Training Programme on 10th Dec 2007 (Monday) 0830hrs

Please note that there would be a training session conducted tomorrow.

Date: 10th Dec 2007 (Monday)
Time: 0830 am
Venue: Yio Chu Kang Stadium (Meet at Stadium first if not raining)
**Note: If it rains, meet me at the counter (1st Floor) below the gym near the squash and tennis courts. It is the building just beside the tennis court.

Workout: Runner's Gym (Please bring $2.50 for the gym admission)

* Please try to attend.

- Coach

Training Programme Conducted today (9th Dec 2007)

Training Conducted at Macritchie Reservoir Today (9th Dec 2007)

"Valley of Death" Hills workout
Jiaqi came down to train today. Well done.

- Coach

Saturday, December 8, 2007

Training on 9th Dec 2007 (Sun)

Dear all,

I will be conducting a Training Session on Sunday (9th Dec 2007) at 7.30am.

The venue is Macritchie Reservoir (Meet at the carpark)

Please do participate if you are able to.

- Coach

Thursday, December 6, 2007

Training at AMK Park on Friday (7th Dec 2007)

Please come to AMK park, opposite AMK library for your training.

Meet at Macdonald's and we will commence with the training.

Training Programme:

Mid-distance Speed workout

Hope it would not rain tomorrow.

- Coach

Training Conducted at YCK Stadium on 6th Dec 2007

Dear all,

The training we had today:

Warm up
Runner's Circuit Training

For those who came, keep it up and continue to do well.

- Coach

Monday, December 3, 2007

Be strong and keep going..

Hi Team NV,

Sometimes when you feel like giving up, please remember these words from me...

Tough times don't last. Tough people do. Remember when you feel that the training is bringing you down and you feel the pain, push harder. At the end of each training, ask yourself:

"Is this my best training I had done?"

Sometimes, your friends may do better than you. But you have to tell yourself..."If we can't be as good as others, the only way is to work harder."

This is what I tell myself all the time. And I hope you do the same.

Be Strong and Keep Going...

- Coach

Saturday, December 1, 2007

Training Programme for Sunday (2nd Dec) and Tuesday (4th Dec)

Please train and be self disciplined to do so. Since I'll only see you on Thurs and Fri next week.

Sunday (2nd Dec)
Long Run (Mileage)


Tuesday (4th Dec)
Punggol Park 100m interval training
1 lap but at full speed.

- Coach