Training conducted today (31st Dec 2008)

Dear all,

Training conducted today:

4X100m training

- Coach

Training on Friday Cancelled

Dear all,

The training session on Friday (2nd Jan 2009) will be cancelled.

- Coach

Training conducted today (29th Dec 2008)

Dear all,

Training conducted today:

Mileage Run
Strengthening

- Coach

Training Schedule for week starting 29th Dec 2008

Dear all,

The training schedule is as follows:

29th Dec 2008 (Mon)
Time: 0830hrs
Venue: NV secondary

31st Dec 2008 (Wed)
Time: 0830hrs
Venue: Hougang Stadium

** Cancelled
2nd Jan 2008 (Friday)
**Cancelled

- Coach

Training to resume on 26th December 2008

Dear all,

Training will resume on 26th December 2008.

Venue: North Vista
Time: 0830am

- Coach

Away to Japan

Dear all,

I will be off to Japan from 16th till 22nd Dec 2008. In the meantime, keep yourself fit and ready.

- Coach

Still awaiting paper

Marsyah and Fraser,

I need your paper on the CCA Carnival.

- Coach

Extra training session tomorrow (12th Dec 2008)

Dear all,

There will be an extra training session tomorrow at 10am at macritchie.

- Coach

Deadline tomorrow (12th Dec 2008)

Dear all,

Please be reminded that the deadline for the CCA carnival paper is tomorrow (12th Dec 2008).

- Coach

Deadline for Proposal (CCA Carnival)

Dear Sec 1s,

Please be reminded that the deadline for the proposal is on:

12th December 2008 (Friday)

Please email the paper to willsoo@pacific.net.sg and ahkeelajuliaedison@gmail.com

Please sms me once you have emailed me the paper. Thanks.

- Coach

Training conducted today (5th Dec 2008)

Dear all,

Training conducted today:

Time trial (4.3km)
Kenneth 17.57min
Jian Da 20.20min
Brian 21min
Hafiz 33min

Time Trial (3.5km)
Meiqiu 22.04min

- Coach

Sample Proposal for CCA Carnival

Dear all,

Please refer to the sample proposal below for the CCA Carnival.

- Coach

CCA carnival Sample Proposal

Dear all,

Please check your email for the sample proposal for the CCA Carnival. The deadline is 12th December 2008. Please submit to me and Mrs Edison.

- Coach

Training conducted today

Dear all,

Training conducted today:

120m Fast Sprint + Striding
120m X 4

300m, 200m X 3 sets

Jian Da: 300m (53-61s) 200m (28-36s)
Bryan: 300m (61-70s) 200m (32-40s)
Shafiqah: 300m (80s) 200m (45s)
Coach: 300m (45-47s) 200m (27-29s)

- Coach

CCA Carnival Team

Dear all,

Here are the members for the CCA Carnival Organizing team:

Logistics: In charge of booth set-up, no. of chairs, benches, tables, trophy display and wet weather programme.
Jianda
Shafiqah

Media: In charge of notice board, mini giveaways, souvenir, gifts, idea for theme.
Meiqiu
Hafiz

Publicity: In charge of booth design, theme, banner, placement of items.
Marsyah
Fraser
Brian

- Coach

Training conducted today (1st Dec 2008)

Dear all,

Training conducted today:

400m workout X 5

80m X 8

- Coach

Welcome back Team NV!

Dear all,

Welcome back to Singapore. It had been an enjoyable trip.

Training will resume on Monday. And subsequently stop temporarily.

Here are the details:

1st December (Mon)
Time: 0830hrs
Venue: NV Secondary

3rd December (Wed)
Time: 0830hrs
Venue: Hougang Stadium

5th December (Fri)
Time: 0830hrs
Venue: Macritchie

After which, training will stop for the month of December until further notice. Sec 1s can use next week as an opportunity to work on the project, take photos and such (Eg. 4X100m group photo).

- Coach

New tee shirt design out

Dear all,

The new tee shirt design is out. Please scroll down.

- Coach

Team NV in Bintan

Dear all,

Team NV will be in Bintan from 27th Nov 2008 till 29th Nov 2008.

There will be no training during this period.

- Coach

Training conducted today (Nov 26 2008)

Dear all,

Training conducted today:

10 X 200m hills

- Coach

Checking of Training Notebook tomorrow

Dear all,

Please prepare the notebook for checking tomorrow. Each training log should contain the following:

Example:
Date: 26th Nov 2008
Venue: Hougang Stadium
Training: 200m (30s) X 6 sets, strengthening.

- Coach

Important Information for Bintan trip

Date of Trip: 27th Nov (Thursday)
Time to meet in North Vista: 6.45 a.m.
Bus will be leaving sch to Tanah Merah Ferry Terminal at 6.55 a.m.
All must be at Tanah Merah Ferry Terminal by 7.50 a.m.

Date leaving Loola, Bintan: 29th Nov (Saturday)
Estimated arrival time at Tanah Merah Ferry Terminal: 6 p.m.
There is NO BUS from the ferry terminal.
All students will be dismissed at the Ferry Terminal.
Please remember to bring your passports.
Do not bring any valuables or other electronic gadgets.

Training Conducted Today (24th Nov 2008)

Dear all,

Training conducted today:

Reflex baton drills
Runner's Gym
Strengthening

- Coach

Packing List for Loola Trip

Packing List for holiday camp at LooLa/Krabi

Essential Items
**********************
Tickets
Passport and Green Card (Indonesians also photocopy PP, visa page, address)
Day pack (small backpack to carry essentials while on activities)
GIRLS: Feminine sanitary products
Personal Medication, e.g Asthma inhaler, etc
Sun block, Sun lotion, hat, sunglasses
Mosquito repellent (must contain DEET, a good brand is “Off! “)
A large plastic bag for wet clothes; on return
Personal toiletries (all in one bag)
Two towels
Lip balm
toothbrush, toothpaste
shampoo, soap
hair brush/comb, hair ties for girls
face cloth / pack of tissues
deodorant

Only For Camping (maybe not applicable for this trip, please check):
Sleeping pad or Therma-rest pad
2 old sheets, or sleeping bag
Flashlight / head lamp (especially for Thailand trips)
Water bottle (REFILLABLE), plus healthy snacks
Clothing:
Night clothes
A light weight hat against sun (better: take two!)
2 sets of swim wear
Underwear and socks for xx days
t-shirts, esp long-sleeved lightweight (against sun and mosquitos)
shorts
Lightweight gloves with gripping surface for those with tender hands (for kayaking expeditions only)
outdoor long pants (lighter is better)
Warm Jersey or top for cool evening
Comfortable walking shoes or sturdy walking shoes if you plan a big hike
Shoes you can walk with in water (could be Tevas sandals, but not slippers)
Sun glasses
Rain Gear (light jacket)

Optional items
***********************************
collapsible umbrella
Diary
Pencil case
Good reading book or two
Gift for visit to local school (optional)
Mask, Fins, and Snorkel
Camera and film (but do bring a water-tight container!!!)
Binoculars
Small amount of Singapore dollars or local currency
No Walkmans, Discmans, Gameboys etc

- Coach

Time Trial Conducted today (21st Nov 2008)

Dear all,

Time Trial results:

4.3km
Jian Da - 21.15min
Brian - 21.30min

3.5km
Marsyah - 19.06min
Shafiqah - 23.04min
Meiqiu - 24.30min
Fraser - 24.45min

- Coach (Please update me if there are any errors in the recording.)

Training as normal

Dear all,

Training would be as normal this week and next week:

Friday (21st Nov)
Venue: Macritchie
time: 0830hrs

Monday (24th Nov)
Venue: North Vista
time: 0830hrs

Wednesday (26th Nov)
Venue: Hougang Stadium
time: 0830hrs

- Coach

Training conducted today

Dear all,

Training conducted today:

Speed workout (20m, 40m, 80m)

200m for selected ones.

- Coach

Training to resume

Dear all,

Training to resume tomorrow (19th Nov 2008) at 0830hrs at Hougang Stadium.

- Coach

Rest next week

Dear all,

there will be no training this coming Friday (14th Nov) and next Monday.

However, I would like you guys to do a long run this weekend. You are at your peak now. Esp the sec ones. Don't lose your fitness.

- Coach

Training conducted today (12 Nov 2008)

Dear all,

Training conducted today:

Girls: 4X100m training

Jian Da, Bryan, Justin: 3X120m Stride/Sprint, 2X200m (33seconds pace)

Mr Tan: 3X120m Stride/Sprint, 3X200m (29seconds pace)

Mr Fazly/Coach : 3X120m Stride/Sprint, 5X200m (28seconds pace)

- Coach

Training conducted today (10th Nov)

Dear all,

Training conducted:

Speedwork Gym

- Coach

Training conducted on 9th November 2008

Dear all,

Training conducted on 9th Nov:

Runner's gym

- Coach

Training conducted on 8th November 2008

Dear all,

Training conducted:

8km run: 32 mins

- Coach

Additional Training Tomorrow (8th November)

Dear all,

There is additional training tomorrow.

Venue: Yishun Pond. (opp. Yishun Park near Yishun MRT)
Time: 9am

- Coach

Next 2 weeks training programme

Dear all,

Here's the training programme for the next 2 weeks:

Week starting 10th November:

10th November (Monday)
Venue: North Vista
Time: 0830hrs

12th November (Wednesday)
Venue: Hougang Stadium
Time: 0830hrs

***No training on Friday. Rest.

Week starting 17th November:

17th November (Monday)
**No training. Rest.

19th November (Wednesday)
Venue: Hougang Stadium
Time: 0830hrs

21st November (Friday)
Venue: Macritchie
Time: 0830hrs

- Coach

Team NV Bintan Adventure Trip

Dear all,

Please remember to bring your Passport on 10th November 2008 (Monday). Here's the list of participants for the Bintan Trip:

Marsyah
Shafika
Fraser
Hafiz
Jian Da
Mei Qiu
Bryan
Ryley
Nicholas
Avril
Bryan Ng
Kang Yi
Esther
Jiaqi
Joey
Kenneth
Iris

- Coach

Training conducted today

Dear all,

Training conducted today:

300m hills at Macritchie

- Coach

Training conducted on 5th November 2008

Dear all,

Training to be conducted:

Mileage Run (8km-Jianda,Bryan, 5km- Marsyah, Shafiqah, Mei Qiu, Fraser, 11.5km-Coach)

- Coach

Training Conducted today (3rd Nov 2008)

Dear all,

Training conducted today:

Runner's Gym

- Coach

Training conducted on Friday (31st Oct)

Dear all,

Training conducted today:

Valley of Death Workout

- Coach

Training on Friday (31st Oct)

Dear all,

Training on Friday will be at 0830am at Macritchie.
Next week's training schedule will be the same as this week. Mondays at NV, Wednesdays at Hougang Stadium, Fridays at Mac.

- Coach

Real Run

Dear all,

I am happy that Jian Da and Bryan had taken part in this year's Real Run. Keep up the good work and inform me if you are taking part in it.

- Coach

Training conducted today (29th Oct 2008)

Dear all,

Training conducted today:

300m + 200m workout

- Coach

Training to resume on Wednesday

Dear all,

Training will resume on Wednesday at 8.30am. (29th Oct 2008)

-Coach

REAL run Results out

Dear all,

REAL Run results are out:

http://www.realrun.sg/results08/10Km_Category10MO.htm

- Coach

Training conducted on Friday (24th October 2008)

Dear all,

Training to be conducted:

Runner's Gym/treadmill workout

- Coach

Real Run 2008

Dear all,

Nicholas and I both took part in Real Run 2008. The results were quite good and a medal was awarded. The race results will be posted on the internet soon. This is the first time Nicholas is taking part in a 10km race. Keep it up!

- Coach

Training Schedule next week (Starting 20th October)

Dear all,

Our training will resume on 24th October 2008 (Fri) at 0830am.

The venue will be in school.

- Coach

Exams - Training ceased temporarily

Dear all,

Please note that there will be no training until further notice.

- Coach

Training conducted on 12th September 2008

Dear all,

Training conducted on 12th Sept 2008:

Team Games

Please note that there will be no training until further notice.

- Coach

Training conducted today (9th Sept)

Dear all,

Training conducted today:

1500m workout
300+400m workout

- Coach

Training Schedule for Next Week

Dear all,

Training Schedule for week starting 8th Sept.

9th Sept 2008 (Tues)
Time: 1530
Venue: Macritchie
**If it rains by 1330hrs, stay in school

12th Sept 2008 (Fri)
Time: 1530
Venue: School (NV)

- Coach

Training conducted today

Dear all,

Training conducted today:

12km Macritchie Run

- Coach

Training conducted today (2nd Sept 2008)

Dear all,

Training conducted today:

500m workout
350m workout

- Coach

Extra training tomorrow (Monday)

Dear all,

For those who can make it for extra training tomorrow, do the following workout:

Punggol Park 600m workout.

Warm up: 12mins
Drills (High knees, butt kick, skip claw and bounding)

Start at the 0m mark. Complete the 600m in 2min 30s.
Rest for 4mins.
Start again. (Total: 4 sets of 600m)

Strengthening: Push ups (20), crunches(30) and Swimming (50)
Strengthening 2: Ankle Jumps (15), Lunges (10)

Cool down: 10 mins slow jog

- Coach

Training Schedule for the week ahead

Dear all,

Training schedule for the week starting 1st September:

Tuesday:
Time: 1430hrs
Venue: North Vista Sec

Thursday:
Time: 1200hrs
Venue: Macritchie Reservoir

I am planning for a movie outing on Friday afternoon at around 3pm. Let me know if you guys are interested.

- Coach

Be motivated

Dear all,

Recently, I received feedback that some of the guys lack motivation to train. Here are some ways you can help yourself or your friends:

1) Find a training partner. Motivate each other.

2) Find a reason to train. (Eg. Be the best in the level or having the best 2.4km timing.)

3) Turn criticisms into motvation. (Sometimes, we must turn other people's criticisms into motivation and push ourselves.)

4) Be the best. As I have mentioned before. Running is the oldest sport in the world. Ball players do not respect runners but we must not lose respect for ourselves. Once we have the techniques in running, we can outplay any of their ball games but ball players can NEVER outrun us.

5) Remember that your coach is so dedicated in training you. So you cannot let him down ok?

- Coach

Training conducted today (26th August 2008)

Dear all,

Training conducted today:

8km run plus strengthening

- Coach

Training Schedule for week starting 25th August

Dear all,

Training for the week:

26th August 2008 (Tues)
Time: 1530
Venue: Macritchie Reservoir

29th August 2008 (Fri)
Time: 1530
Venue NV

- Coach

Training Conducted 22nd August 2008

Dear all,

Training conducted:

6 X 300m

- Coach

Training in School on 22nd August 2008

Dear all,

Training will continue on 22nd August 2008 (Friday). Those who are running the NIE race will be excused. Nicholas, Marsyah, Kiazhi and Bryan. The 4 mentioned can go home and rest first.

- Coach

Training conducted on19th Feb 2008

Dear all,

Training conducted on Tuesday:

Mileage Run 8km

Fartlek for others

- Coach

Training conducted on19th Feb 2008

Dear all,

Training conducted on Tuesday:

Mileage Run 8km

Fartlek for others

- Coach

Training conducted on19th Feb 2008

Dear all,

Training conducted on Tuesday:

Mileage Run 8km

Fartlek for others

- Coach

Training conducted today (16th August 2008)

Dear all,

Training conducted today:

Runner's Gym and 600m

- Coach

Saucony Fair confirmed

Dear all,

The Saucony Fair is confirmed on 18th August 2008 at 1.30pm till evening.

The fair will feature some good shoes. These are my recommendations:

Saucony Paramount
Saucony Progrid Triumph
Saucony Ride 5
Saucony Sinister (For fast training)
Saucony Nxgen
Saucony Velocity (Spikes)

- Coach

Self Training this Thursday (14th August 2008)

Dear all,

Self Training this Thursday:

Mileage Run (Please join Nicholas for the run at Hougang, meet him at Hougang Stadium)

- Coach

Training conducted on12th August 2008

Dear all,

Training conducted:

2km workout
500m workout

Speed training for Bryan, Fraser and Shafiqah

- Coach

Training schedule for this week (Starting 11th Aug)

Dear all,

Training schedule for the week starting 11th August 2008.

Tuesday: 12th August 2008
Time: 3.30pm
Venue: Mcritchie Reservoir

Friday: 15th August 2008
Time: 3.30pm
Venue: North Vista

I found out that only Nicholas and Jian Da went for the time trial.

- Coach

Self Training on Friday

Dear all,

Its time to give yourself a little test. I want all of you to try run 2.4km on track on Friday.

Routine:

Warm up: 10mins slow jog
No Drills
Start the time trial.

To attain 7.55min or 8 min, you need to run an average of 1 min 10 secs per round.
To do below 9 min, you'll have to push to 1 min 30s per round.

Let me know the timings.

- Coach

Some recommended Saucony Models

Dear all,

Some of the recommended Saucony Models:

Saucony Progrid Ride (Neutral Fit - Moderate cushioning)
Saucony Progrid Triumph (Maximum Cushioning)
Saucony Paramount (Maximum Cushioning)

- Coach

Saucony discounts and fair coming up

Dear all,

Recently, I tried to ask for discounts from Saucony and was successful. As such, the company will be coming down to school on 18th August 2008 to promote their items and also talk to me about sponsorship.

Let's strive for better results so we can be sponsored by Saucony.

- Coach

Keep it up

Dear all,

I am very impressed with some of the improvements made during this period of training. One of which is the level of commitment and training consistency. Remember that you'll need to continually strive to improve.

Alot of you have shown signs of improvement and I am sure you will do well in time to come.

Keep it up.

- Coach

Training conducted today (5th Aug 2008)

Dear all,

Training conducted:

Runner's Gym

- Coach

Training Schedule for week starting 4th August

Dear all,

Training schedule this week:

5th Aug 2008 (Tuesday)

Time: 3.30pm
Venue: North Vista

- Coach

Training conducted today (3rd Aug 2008)

Dear all,

Training conducted today:

500m + 1000m workout at Yishun Pond

- Coach

Self Training this week

Dear all,

As all of you know, this is the e-learning Friday. As such, I need you to do some self training over this weekend (Saturday).

Warm up: 12mins
Drills: High knee, butt kick, skip claw, skipping and bounding
1.2km workout at Punggol Park
Each round comfortable pace: 4min 45s
Rest: 4min 30s
Total: 4 sets

Strengthening
Push ups (20)
Crunches (40)
Swimming (50)
Total: 4 sets

Ankle jumps (20)
Hamstring (20)
Total: 4 sets

- Coach

Additional Training for Sec ones (30th July)

Dear all,

Additional Training for Sec ones:

Mileage Training
Strengthening

- Coach

Training conducted today (29th July 2008)

Dear all,

Training conducted today:

Gym workout (For Nicholas, Ryley, Bryan, Marsyah, Huiteng)
6 sets grass jumps plus 2 sets 250m

Gym workout (Myself + Mr Fazly)
4 sets 200m (30secs pace)
4 sets 100m (12 sec pace)

- Coach

Read this....

Owens pierced a myth
By Larry SchwartzESPN.com
--------------------------------------------------------------------------------

For most athletes, Jesse Owens' performance one spring afternoon in 1935 would be the accomplishment of a lifetime. In 45 minutes, he established three world records and tied another.

Owens won four gold medals in the 1936 Olympics.
But that was merely an appetizer for Owens. In one week in the summer of 1936, on the sacred soil of the Fatherland, the master athlete humiliated the master race.

Owens' story is one of a high-profile sports star making a statement that transcended athletics, spilling over into the world of global politics. Berlin, on the verge of World War II, was bristling with Nazism, red-and-black swastikas flying everywhere. Brown-shirted Storm Troopers goose-stepped while Adolf Hitler postured, harangued, threatened. A montage of evil was played over the chillingly familiar Nazi anthem: "Deutschland Uber Alles."

This was the background for the 1936 Olympics. When Owens finished competing, the African-American son of a sharecropper and the grandson of slaves had single-handedly crushed Hitler's myth of Aryan supremacy.

He gave four virtuoso performances, winning gold medals in the 100- and 200- meter dashes, the long jump and on America's 4x100 relay team. Score it: Owens 4, Hitler 0.
A remarkably even-keeled and magnanimous human being, Owens never rubbed it in. Just as sure as he knew fascism was evil, he also knew his country had a ways to go too in improving life for African-Americans.

"When I came back to my native country, after all the stories about Hitler, I couldn't ride in the front of the bus," Owens said. "I had to go to the back door. I couldn't live where I wanted. I wasn't invited to shake hands with Hitler, but I wasn't invited to the White House to shake hands with the President, either."

Owens wasn't complaining. That wasn't his style. He believed it was his job "to try to make things better."

Born James Cleveland Owens on Sept. 12, 1913, in Oakville, Ala., he was often ill as a child, suffering from both chronic bronchial congestion and several bouts of pneumonia. Inadequate housing, food and clothing didn't help his health.

By the age of seven he was expected to pick 100 pounds of cotton a day. At nine his family moved to Cleveland. When a teacher asked his name, he answered, "J.C.," which is what he was called. The teacher misunderstood his Southern drawl and the name was Jesse from then on.
As a teenager he set or tied national high school records in the 100- and 220-yard dashes and the long jump (called the broad jump then). At Ohio State, he was not a good student but he was easily the swiftest on the track.

Two weeks before the 1935 Big Ten Championships, Owens was involved in some playful hi-jinks with his roommates. But the prank backfired and he slipped on water during his getaway, severely injuring his tailbone.

On May 25 in Ann Arbor, Mich., Owens couldn't even bend over to touch his knees. But as the sophomore settled in for his first race, he said the pain "miraculously disappeared."
3:15 -- The "Buckeye Bullet" ran the 100-yard dash in 9.4 seconds to tie the world record.
3:25 -- In his only long jump, he leaped 26-8 1/4, a world record that would last 25 years.
3:34 -- His 20.3 seconds bettered the world record in the 220-yard dash.
4:00 -- With his 22.6 seconds in the 220-yard low hurdles, he became the first person to break 23 seconds in the event.

Some credit Owens with setting five world records, saying he also beat the marks for the shorter 200 meters and 200-meter low hurdles.

In his junior year at Ohio State, Owens competed in 42 events and won them all, including four in the Big Ten Championships, four in the NCAA Championships, two in the AAU Championships and three at the Olympic Trials.

In Germany, the Nazis portrayed African-Americans as inferior and ridiculed the United States for relying on "black auxiliaries." One German official even complained that the Americans were letting "non-humans, like Owens and other Negro athletes," compete.

But the German people felt otherwise. Crowds of 110,000 cheered him in Berlin's glittering Olympic Stadium and his autograph or picture was sought as he walked the streets.
On Aug. 3, the 5-foot-10, 165-pound Owens won his first final, taking the 100 meters in 10.3, edging out Ralph Metcalfe, also an African-American.

The next day, Owens was almost out of the long jump shortly after qualifying began. He fouled on his first two jumps, though he was stunned when officials counted a practice run down the runway and into the pit as an attempt.

With one jump remaining, Luz Long, a tall, blue-eyed, blond German long jumper who was his stiffest competition, introduced himself. He suggested that Owens make a mark several inches before the takeoff board and jump from there to play it safe. Owens took the advice, and qualified.

In the finals that afternoon, Long's fifth jump matched Owens' 25-10. But Owens leaped 26-3¾ on his next attempt and won the gold medal with a final jump of 26-5½. The first to congratulate the Olympic record holder was Long, who looked like the model Nazi but wasn't.
"It took a lot of courage for him to befriend me in front of Hitler," Owens said. "You can melt down all the medals and cups I have and they wouldn't be a plating on the 24-karat friendship I felt for Luz Long at that moment. Hitler must have gone crazy watching us embrace. The sad part of the story is I never saw Long again. He was killed in World War II." Owens, though, would continue to correspond with Long's family.

In the 200-meter dash on August 5, Owens won in an Olympic record of 20.7 seconds, beating out Mack Robinson, the older brother of Jackie Robinson.

That was supposed to be the end of Owens' Olympic participation. But from out of the blue, Owens and Metcalfe replaced Marty Glickman and Sam Stoller, the only Jews on the U.S. track team, on the 4x100-meter relay.

The rumor was that the Nazi hierarchy had asked U.S. officials not to humiliate Germany further by using two Jews to add to the gold medals the African-Americans already had won. Glickman blamed U.S. Olympic Committee president Avery Brundage for acquiescing to the Nazis.

On August 9, the 4x100 relay team, with Owens running leadoff, won by 15 yards and its world-record time of 39.8 seconds would last 20 years. Upon Owens' return to New York and a ticker-tape parade, he had to ride the freight elevator to a reception in his honor at the Waldorf-Astoria. He was treated as a kind of curiosity. When endorsements didn't come his way, he made money by, among other activities, running against horses and dogs.

"People said it was degrading for an Olympic champion to run against a horse, but what was I supposed to do?" Owens said. "I had four gold medals, but you can't eat four gold medals."
Not until the fifties did he achieve financial security, becoming a public speaker for corporations and opening a public-relations firm.

In a 1950 Associated Press poll, he was voted the greatest track and field star for the first half of century, outpolling Jim Thorpe by almost three to one.
In 1976, President Ford presented Owens with the Medal of Freedom, the highest honor the U.S. can bestow upon a civilian.

Owens, a-pack-a-day smoker for 35 years, died of lung cancer at age 66 on March 31, 1980 in Tucson, Ariz.

Four years later, a street in Berlin was renamed in his honor.

A decade after his death, President Bush posthumously awarded Owens the Congressional Medal of Honor. Bush called his victories in Berlin "an unrivaled athletic triumph, but more than that, a triumph for all humanity."

Training Schedule for week starting on 28th July 2008

Dear all,

Training schedule for this week:

Tuesday
Time: 3.30pm
Venue: North Vista


Friday
Cancelled due to school event

-Coach

Training Conducted Today (27th July 2008)

Dear all,

Training conducted today:

8.5km Run - Nicholas

150m (Variating Speed Workout)
400m workout (Jian Da)

- Coach

Training conducted today (24th July 2008)

Training conducted today:

Macritchie 500m workout


- Coach

Training conducted today (22nd July 2008)

Dear all,

Training conducted today:

C&R Time
Handball Session

* Extra training: 200m Fartlek

- Coach

Training conducted today (21st July 2008)

Dear all,

Training conducted today:

Runner's Gym Workout and 5 X 120m workout.

- Coach

Training Schedule for next week

Dear all,

Training schedule for the upcoming week:
21st July 2008
Time: 3.30pm
Venue: North Vista

22nd July 2008
Time: 3.30pm
Venue: North Vista

24th July 2008
Time: 3.30pm
Venue: Macritchie Reservoir

- Coach

Good job

Dear all,

I hope you enjoyed the Valley of Death workout with Deyi yesterday. The Deyi students had also shown alot of perseverance by completing the workout. It is not that easy for a first timer. Good job.

- Coach

Training conducted on 17th July 2008 (Thursday)

Training conducted:

Valley of Death Workout

- Coach

* I am very happy to hear that the sec ones have done very well in the latest NAPFA tests. Continue to train and I believe you will do eve better next time. Remember to have faith in the training as it has served you well.

Combined Training Session

Dear all,

There is a combined Training Session with Deyi at Macritchie tomorrow at 3.30pm.

- Coach

Training conducted today (15th July 2008)

Dear all,

Training conducted today:

600m indoor workout

- Coach

Training matters

Dear all,

Today, I met up with some students at the stadium today. They were waiting for their coach. Their training was at 4.30pm but they were already there at 3.15pm.

The commitment is very strong. Similarly, I would like to see the level of commitment in you. Please attend the training regularly and check the web. If I have the discipline to update the web regularly, you should have the discipline too. Something to share:

Passion comes from the latin word "paserre" which means suffer. passion is what a person is willing to suffer for.

We must cultivate a passion for running. Running should be in our blood and in our soul.

- Coach

Training conducted today (14th July 2008)

Dear all,

Training conducted today:

150m workout

- Coach

Training Schedule for week starting 14th July 2008

Dear all,

Training Programme for this week:

Monday: 14th July 2008 (3.30pm)
Venue: CCAB Stadium Track

Tuesday: 15th July 2008 (3.30pm)
Venue: North Vista

Thursday: 17th July 2008 (3.30pm) * Combined session with Deyi Sec
Venue: Macritchie Reservoir

- Coach

4 X100m Semi-Final Results

Dear all,

Results for 4X100m Semi-Final Results:

61.096 secs

Well done girls. I believe you can even do better next year. Have faith in the training and work hard. Remember...its not easy to make it to the Semis as this is National Level. :)

- Coach

Training Conducted Today

Dear all,

Training conducted today:

8km Northern Route Run

- Coach

Well done!

Dear all,

Recently, Nicholas and Hui Teng took part in the National Schools Track and Field. Nicholas did well in the 1500m and clocked 5min 07s. Hui Teng did well too. Clocking 20s for the 100m hurdles.

I believe they will continue to do well and be even stronger next year.

- Coach

Assistance Needed!

Dear all,

I need all of the Sec 4s or Sec 3s to help. Whoever is wearing size 8 to 9 for spikes, please volunteer your spikes.

Thanks.

-Coach

TEAM NV QUALIFIED FOR SEMI FINALS!!!

Dear all,

Our "C" Girls had qualified for the 4 X 100m Semi Finals! Well done girls! I am very proud of you.

This is the first time they are taking part in the event and had qualified! In fact, the girls, Fraser, Mei Qiu, Shafiqah and Marsyah had only trained with me for 5 months and they had shown to have improved by leaps and bounds.

Most of the competitors are Sec 2s but they had still qualified with a timing of 61.90 seconds!

The next semi finals is on Thursday (10/7/2008). Let's support them!

- Coach

Results for National Schools Track and Field

Dear all,

Here are the results for the recent National Schools Track and Field Meet:

Bryan Ng Ze Kai[71]
200 Metres
Timing: 00:25.16
100 Metres
Timing: 00:12.56

Bryan Cheng Chun Heng[86]
100 Metres
Timing: 00:16.04

Muhammad Hafiz B Johari[87]
100 Metres
Timing: 00:17.09

Tan Jian Da[90]
200 Metres
Timing: 00:29.74
400 Metres
Timing: 01:10.07


Marsyah Bte Ahmad Sharif[68]
200 Metres
Timing: 00:33.99
400 Metres
Timing: 01:16.67

Well done. Let's train harder and I believe you will do well next year. Have faith in yourself.

- Coach

Congrats to Milk Run winners. Well done!

Dear all,

Today, Nicholas, Ryley, Mr Fazly and myself took part in the milk run. The results are as follows:

Men's Junior (6km)
Nicholas - 22mins ++ (5th Position)
Ryley - 20+ position

Men's Open (9.4km)
Mr Fazly - 32mins ++ (3rd Position)
Myself (Mr Will) - 36 mins (14th-15th Position)

Well done, Nicholas and Ryley!

- Coach

Training conducted today (1st July 2008)

Dear all,

Training conducted today:

Time trial for 100m, 200m, 400m, 1500m, 4X100m

- Coach

Training Conducted Today (30th June 2008)

Dear all,

Training conducted today:

Fartlek Exercise
Strengthening

- Coach

Training Schedule for next week (Starting 30th June 2008)

Dear all,

Training schedule for next week:

30th June 2008 (Monday)
Venue: North Vista Sec
Time: 1530hrs

Other training dates and times will be revealed tomorrow due to upcoming races at Choa Chu Kang Stadium.

- Coach

Training conducted today (29th June 2008)

Dear all,

Training conducted today:

Runner's Gym

300m + 600m speed workout

- Coach

Training Conducted today

Dear all,

Training condcuted today:

Middle distance: 1km workout, 2 X400m

Sprint workout (3X100m)

Hurdles workout

- Coach

Motivation in you..

Dear all,

Over the next 2 weeks, we will be training hard to prepare for our Annual Track meet. Sometimes, you may feel that the training is tough and painful. But there are some tips I find useful when you find the training difficult and draining.

Firstly, think about what you want to achieve in life. We only live our years once. For instance, you will only be 13 once. Or 16 once. So make the best of your time and learn. A little hardship goes a long way. And try to achieve something before the years are over.

Secondly, tough times don'tlast. Only tough people do. So remember that and you will do well.

Give it some time. I have seen alot of improvements in the way you run. Be patient and remember that the skill in running is very important.

- Coach

Changes in Training Timing

Dear all,

The next training will be on this coming Thursday.

The timing is changed to 4.30pm.

Please bring your spikes.

- coach

Training conducted today

Dear all,

Training conducted today:

10km mileage run
100m speed workout
Strengthening

- Coach

* Guys, you have done well. Don't give up. Mei Qiu remember to ice and stretch.

Training timings and venues updates

Dear all,

Please take note of the changes in the training timings and venues. I've updated the details in the training under: "Training schedule next week (starting 23rd June)"

- Coach

Training conducted today (23rd June 2008)

Dear all,

Training conducted today:

Fartlek (Sprints and middle distance)
Strengthening

Remember don't give up. You are doing fine. Especially the sec ones, and some of the senior boys and girls like Hwee teng, Nicholas, Bryan and Ryley.

- Coach

Training conducted today (22nd June 2008)

Dear all,

Training conducted today:

Runner's Speed Work Gym Training
Speed Training

- Coach

Training session next week (Starting 23rd June 2008)

Dear all,

Training schedule for the week ahead:

23rd June 2008
4.30pm
NV Sec

24th June 2008 (Tuesday)
3.30pm
Hougang Stadium

26th June 2008 (Thursday)
3.30pm
Hougang Stadium

- Coach

Extra Training Session on Sunday (21st Jne 2008)

Dear all,

Extra training session this Sunday:

Venue: Macritchie Reservoir
Time: 8am

- Coach

Extra Training Session on Sunday (21st Jne 2008)

Dear all,

Extra training session this Sunday:

Venue: Macritchie Reservoir
Time: 8am

- Coach

Training conducted on 20th June 2008 (Friday)

Dear all,

Training conducted today:

Explosive starts training
80m curves and straights
300m workout
Strengthening

- Coach

Training conducted today (18th June 2008)

Dear all,

Training conducted today:

100m relay training
120m workout

Strengthening

- Coach

Training schedule this week

Dear all,

Training schedule this week:

18th June 2008 (Wed)
Hougang Stadium
8am

20th June 2008 (Friday)
Hougang Stadium
8am

You will be rewarded for your efforts.

- Coach

Training Conducted Today (16th June 2008)

Dear all,

Training conducted today:

12km mileage run (46mins)
Strengthening

- Coach

Training at Macritchie tomorrow (16th June 2008)

Dear all,

There will be a training session tomorrow at 8am at Macritchie reservoir.

- Coach

Training tomorrow morning (14th June 2008)

Dear all,

There will be a training session tomorrow morning:

Time: 10am
Venue: Macritchie Reservoir

- Coach

Training conducted today (13th June 2008)

Dear all,

Training conducted today:

100m workouts

4 X100m workouts

400m, 300m, 200m, 100m workouts

- Coach

Training conducted today (12th June 2008)

Dear all,

Training conducted today:

12km mileage run

- Coach

Arm Strengthening

For those who needs some extra exercises in arm training:

Perform the following:

5kg Bicep Curl (Seated)

10 times X 4 sets (Each arm)
In between no rest.

Rest for 30 seconds.

5kg Tricep Extension (Seated)
10 times X 4 sets (Each arm)
In between no rest.

Rest for 30 seconds.

Push up
20 reps X 3 sets

Do this on alternate days. For example: Monday, Wednesday, Friday, Sunday.

- Coach

Training Conducted Today (11 June 2008)

Dear all,

Training Conducted today:

Nicholas/Ryley
120m/250m Fartlek (6min/4min per set)

The rest:

80m X4
150m X2 (Except for Bryan X 3)

Strengthening.

Remember to record your timings and never give up. All of you have done well. We just need to hang on and train. Your progress will show gradually.

- Coach

Saucony Passion Run Results - Won 4th and 8th Placings

Race Updates
***************
Recently, Mr Fazly and I took part in an international race named, Saucony Passion Run.

It was a 10km race and prizes were awarded to the top 10 runners.

Mr Fazly and I won the 4th and 8th prize respectively.

Remember never give up and keep running. This is because Mr Fazly and I never gave up and kept running. We will be taking part in sprint relays (4X100m), middle distance races (1500m) and long distance (10km) races. We will continue to race and make you guys proud in all events.

- Coach

Training Session for the week starting 9th June

Dear all,

Training will resume on Wednesday (11th June 2008) and Friday (13th June 2008)

The time and venue are as follows:

11th June 2008 (Wed)
Time: 4.30pm
Venue: Hougang Stadium (Bring along $1.50 and towel)

13th June 2008 (Friday)
Time: 8.30am
Venue: Hougang Stadium

- Coach

Question of integrity and lesson learnt

Dear all,

Today, I took part in the Passion Saucony Run and came in 8th Position.

Although I knew I could have done better, I was happy with the result.

When I was returning to the finishing point, I was following a runner in front of me very tightly. As I have always taught all of you, always follow the person in front and cut him or her when the opportunity comes. As I was following him very closely, I realised that the person had cheated!

He took a short cut and reduced the race by a good 800m. That means he had cut short the race! As I was following him, I almost cheated too. But I told myself in the head....

"Sportsmanship is very important!"

So I turned back to the original route and ran again. In the end I ran an extra 200m as it was a detour. My position dropped from top 5 to 8th but I was happy.

This is because I did not cheat and completed the race. The person who cheated had jeers when the commentator announced his name.

The moral of the story is that sportsmanship is very important and fellow sportsmen will respect you only if you do the right thing.

Remember, never give up and keep training.

- Coach

100m Speed Drills and Techniques

Dear all,

Please go to the following links to look at proper start techniques:

Perfect Start Technique(Look at how low his body is):
http://www.youtube.com/watch?v=dvC1PNoJ2-k&feature=related

High Knees:
http://www.youtube.com/watch?v=aH4HVrUPY8s&feature=related

Skip Claw with Extension:
http://www.youtube.com/watch?v=ASQamQ3WV-0&feature=related

You can also look at how Usain Bolt runs the 9.72 s.

http://www.youtube.com/watch?v=spjbS1RYXcg

1500m Runners

Dear all,

For those travelling abroad and has no venue to run. Here's a workout:

Day 1 &2 (Perform same warm up)
********************
Skipping (8mins continuously)
Rest

Day 1 only
**********************
Drills (High Knee Lifts, butt kicks, Skipping, Skip Claw, Single Leg Bounding)
Quick Hands (Swinging your hands stationary position for 50 times for 4 sets)
Crunches (40 X 5)
Push-ups (20 X 5)
Back Raises (20 X 5)

Day 2
**********************
Drills (High Knee Lifts, butt kicks, Skipping, Skip Claw, Single Leg Hop)
Quick Hands (Swinging your hands stationary position for 50 times for 4 sets)
V-Sit ups (40 X 5)
Push-ups (20 X 5)
Swimming (20 X 5)
Knee Jumps on Grass (8 X 4)
Hamstring Raises (20 X 4)

- Coach

Training Conducted Today (5th June 2008)

Dear all,

Training conducted today:

Mileage Run
Speed Drills
Resistance Band Drills

- Coach

Thursday's (5th June 2008) Workout Venue Changed

Dear all,

The venue for this coming Thursday's (5th June) workout will be at Macritchie at 10am.

See you there.

- Coach

Today's Workout (3rd June 2008)

Dear all,

Today's workout:

120m workout
200m workout

Sprint workout for Brian.

Please remember to note your timing down on the book.

- Coach

Training Schedule Next Week

Dear all,

The training schedule for next week is as follows:

3rd June 2008 (Tues)
Time: 8am
Venue: Hougang Stadium

5th June 2008 (Thurs)
Time: 10am
Venue: Macritchie Reservoir

- Coach

Training Conducted Today (30th May 2008)

Dear all,

Training conducted today:

Track Fartlek
80m workout

- Coach

Motivation

Dear all,

During my 10km run today, I was thinking alot. I wonder what is it that makes a true runner. 2 days ago, I trained with Mr Fazly. The regime was tough. We did 1600m sets (3 sets). In between, we did 200metres sets. The sets maintained at a pace at around 29 seconds per 200m. I managed to finish the workout but with alot of pain.

After the workout, I looked at myself in the mirror and asked myself why am I doing all these. I knew the answer.

One reason I run is because I love the idea of the “journey.” Like life, running is a journey, not a destination. I enjoy running because it provides me an opportunity to spend time with friends in a physically and mentally productive way. I run because I love seeing the world outside my door. But most importantly, I run because, like life, it presents the chance to defeat, however briefly, my most formidable opponent – myself.

For me, running reaffirms the notion that success, in any aspect of life, is not to be measured by comparing ourselves to others, but by comparing who we are and who we could become if we approach each challenge with enthusiasm and determination.

I do this because I want to feel alive. And I appreciate what nature had given me. A pair of legs that can carry me far.

I do this for people who are less fortunate (Disabled) and are unable to do what I am doing. I am doing it as a gesture of appreciation and fully utilise what I have. I do not wish to take my legs for granted and not train.

I do this because I do not procrastinate. I appreciate my coach, my training partners and those who train with me.

Last of all, till my final breath, I know I had tried my best in every training and every run. And I have no regrets.

Perhaps its time for us to think why we train. Maybe you'll discover more reasons to push yourself. : )

Always Running. Always Sprinting. Always Bounding.
- Coach

Training tomorrow at 8am at Hougang Stadium

Dear all,

Please note that there will be a training session at 8am at Hougang Stadium.
Bring along your spikes. We'll do relay practice.

- Coach

Sec Ones Rest

Dear Sec Ones,

Rest tomorrow (Thursday) and prepare for training on Friday. Bring your spikes.

- Coach

Training Plan for 1500m (For those running 1500m)

Training Plan:

Thursday:
Punggol Park Workout
Warmup, Drills
3 sets of 1300m (1 round)
Timing: 5.15min (Maintain)
Rest interval: 4min
Cooling down: 10 min
Strengthening

Friday:
Join me for training. If not, perform track workout.
Warm up, Drills
300m 2 sets, 200m 2 sets
300m timing: 50s (Maintain)
200m timing: 31s (Maintain)
Rest interval: 3mins
Cooling Down
Strengthening

Saturday
Long Run: 40mins
Striding: 4 times
Strengthening

Sunday: Rest

- Coach

Training Conducted Today (27th May 2008) Tuesday

Dear all,

Training conducted today:

valley of death workout
500m hills

Please remember to put down your timings in the notebook. The Sec 1s have done very well in maintaining consistency in training. Keep it up. For myself, I am training hard too. Let's motivate each other.

- Coach

Training Conducted Today (26th May 2008)

Dear all,

Training conducted today:

200m speed workout (Track)
Strengthening

The Sec 1s have done very well in being consistent in training. Hui Teng has also been coming regularly and had shown improvement. I believe you will do well very soon. Well done guys.

- Coach

Training Schedule for the week starting 26th May 2008

Training Schedule for the week is as follows:

26th May 2008 (Monday)
Time: 0800hrs
Hougang Stadium

27th May 2008 (Tuesday)
Time: 1000hrs
Macritchie Reservoir

30th May 2008 (Friday)
Time: 0800hrs
Hougang Stadium

- Coach

Training conducted today (25th May 2008)

Training conducted today:

Runner's Gym
Strengthening

- Coach

Training on 25th May 2008 at Macritchie

Dear all,

There will be another training session at Macritchie on 25th May 2008 (Sunday) at 4pm.

Please try to attend as I had placed alot of effort planning all the programmes for you.

- Coach

Training Conducted on 24th May 2008 (Sat)

Training conducted today:

300m Hills Workout
Strengthening

- Coach

Training at AMK Park on 24th May 2008

Dear all,

Please join me for training on 24th May 2008 at 7.30am at AMK Park.

Meet me at AMK Park Macs.

- Coach

100m Hurdles for Females

The 100 meter sprint hurdles is a track and field discipline for women.

It employs the use of high hurdles (33 inches), which are spaced 8.5 meters apart.

100 m hurdles: 10 hurdles, hurdle height 0.762 m

The first hurdle is placed 13 meters from the starting line while the last hurdle is located 10.5 meters from the finish line.

Like the 110 hurdle event, knocked-over hurdles don't amount to disqualification but they will most likely slow down a runner. Disqualification only occurs when there's a deliberate attempt by a runner to run a hurdle over. They are also begun in blocks, requiring an explosive start with a push of a leg, followed by 7 – 8 strides before the first hurdle.

As of April 2007, the current world record for the 100 meter hurdle event is 12.21 seconds, and it belongs to Yordanka Dorkova from Bulgaria. There is precisely a 1.5 second difference between this record and the time record of the staright-up 100 meter sprint race. A very close second would be Ginka Zagorcheva, also Bulgarian, who had a stunning record time of 12.25 seconds, only 0.04 seconds slower than Dorkova. The first officially recorded record in a 100 meter race using standard hurdles is 15.1 seconds by Connie Peterson of U.S.A.

Training Conducted on 20th and 22nd May 2008

Dear all,

The training conducted this week is as follows:

20th May 2008
Drills Refinement
Starting Block Techniques
Speed Workouts

22nd May 2008
Drills Refinement and practice
Speed workouts (150m)
Middle Distance workouts (300m)
Hurdles Workout

- Coach

Updates to Training Schedule

Dear all,

Please note that there will be no training this Friday. But Training will continue on Thursday.
I will post updates on where I will be training and you can join me for the training session.

- Coach

Inter-School Track and Field Namelist

Dear all,

The namelist for the inter-school track and field is as follows:

C Division (Girls) 4X100m Relay
Fraser
Mei Qiu
Shafiqah
Marsyah

C Division (Boys) 4X100m Relay
Hafiz Omar
Jian Da
Armand
Milton
Reserve: Brian, Hafiz

C Division (Boys) 400m
Jian Da

B Division (Girls) 100m/100m hurdles
Hui Teng

B Division (Girls) 800m, 1500m
Asquiha

B Division (Boys) 4X100m
Brian
Shaheer
PY
Ryley
Reserve: Hafiz Omar

B Division (Boys) 1500m
Nicholas

- Coach

Training on Tues (20th May 2008)

Dear all,

Training schedule for the week starting 19th May 2008 is as follows:

(20th May 2008) Tuesday
Time: 3.30pm
Venue: North Vista

(22nd May 2008) Thursday
Time: 3.30pm
Venue: North Vista

(23rd May 2008) Friday
Time: 3.30pm
Venue: To be confirmed

- Coach

Training Programme

Dear all,

Please carry out the following programme when you are free:

Warm up
Stridings
Drills: High Knees, Butt Kicks, Skip Claw, Single Leg Hop, Bounding
*Try to perfect the drills
Stridings

Rest till recovery.

6 X 200m
Timing: Maintain: 31-32secs
Rest time: 2min

Slow jog for cooling down.

Strengthening

- Coach

Cross Country Results 2008

Dear all,

Here are the results for the cross country. Most of you did well. Especially some of you who had shown alot of improvements. For those who did not do that well, you will have to join me more for training. I believe you will improve if you follow me for the training. Remember, following me for training means to complete it and not give up.

- Coach

B Boys:

Total number of participants: 316

Position: 66
Name: Nicholas
Timing: 16.48 mins

Position: 81
Name: Kenneth
Timing: 17.03mins

Position: 98
Name: Shaheer
Timing: 17.21s

Position: 202
Name: Bryan
Timing: 19.19min

Position: 241
Name: Hwee Wen
Timing: 20.16min

Position: 315
Name: George
Timing: 27.42min

B Girls:
Total number of participants: 229

Position: 38
Name: Asquiha
Timing: 16.17min

Position: 66
Name: Jiaqi
Timing: 17.49min

Position: 115
Name: Kiazhi
Timing: 18.33min

Position: 142
Name: Esther
Timing: 19.30min

Position: 146
Name: Iris
Timing: 19.47min

Position: 170
Name: Joey
Timing: 20.42min

C Boys
Total Participants: 277

Postion: 82
Name: Ryley
Timing: 18.19min

Position: 149
Name: Jian Da
Timing: 20.03min

Position: 204
Name: Bo Tai
Timing: 21.23min

Position: 238
Name: Milton
Timing: 232.43min

Position: 250
Name: Earnest
Timing: 23.59min

Position: 259
Name: Bing Ren
Timing: 25.05min

C Girls:
Total Participants: 223

Position: 93
Name: Marsyah
Timing: 18.40min

Position: 131
Name: Mei Qiu
Timing 20.02min

Position: 132
Name: Fraser
Timing: 20.02min

Position: 142
Name: Wang Yin
Timing: 20.23min

Position: 185
Name: Shafiqah
Timing: 22.45min

Training on 29th April 2008

Dear all,

Please do the following workout during your free time. As this is the exam period, I cannot conduct training. Thus, you have to follow the workout on your own.

Runner's Gym:

Warm up run (12mins)
Drills
Stridings X 4
Squats (4 sets of 10 reps) - Weight- 10kg in total
Calf raises (4 sets of 25 reps)
Bicep Curls (4 sets of 10 reps) - Weight - 5 kg
6 X100m sets

- Coach

Training Programme for 25th April 2008

Dear all,

You may ask, "Why is it that some of the athletes from some schools can run faster?".

The answer is that they have a high level of commitment and endurance in them. Many of us are not born runners. The only way to achieve the level of excellence is to put in extra hard work. To tell you frankly, I was not a very good runner when I was 13-14. I remembered my first 2.4km when I was 13 was 11mins 30s. I couldn't keep up with others no matter how hard I tried. And worse of all, I received no support from my teachers. All they could say was: "Hey Will, forget it. You'll never make it."

At first, I was discouraged. But I still tried. I remembered training at AMK park. (The park with Mcdonald's which we did slopes) When my friends were playing, I was running. When my friends were having games, I was running. I just kept running as I thought the only way to improve was to put in more effort.

Similarly, the only way for us to improve is to continue to work hard. If the athletes train with only 4 laps, we will have to train with 8 laps. You have only trained with me for 3-4months. So your improvements will only show in high amounts only if you continue to train for a year. You must not give up.

You'll have to train by yourself during this period because its the examinations period and I am not supposed to train with you. You can join me during the weekends at Macritchie.

Tomorrow's training:

Long Run: 40mins
4 X Stridings
Strengthening: Crunches, Push ups, Backraises
Conditioning: Ankle Jumps and Hamstring exercises

Please do the workout when you have finished studying and in need of a break. So not lose the momentum and stop training as it is very difficult to catch up again.

- Coach

Good Job and keep going

Dear all,

I am very happy with your performance today. All of you really put in your best and I can see it in your faces. I believe you guys can do very well if you come more regularly. Nicholas and the sec 1s are good examples. Even Shaheer and Kenneth tried to support and come down regularly even though they are busy as players with Sengkang Punggol Marine Soccer Club.

Asquiha and Hui Wen had done very well this time. If Asquiha and Hui Wen are permanently transferred to Cross Country, I believe they can do even better.

End of the day, I am proud of everyone of you in Team NV.

- Coach

Botanic Gardens Re-visit

Dear all,

The botanic gardens familiarization will be postponed from tomorrow till Wednesday afternoon at 1.30pm.

Basically the route is the same. Only one section differs. That is, we'll run along the red brick road.

- Coach

Training Schedule for the week (21st April 2008)

Dear all,

The training schedule for the week is as follows:

21st April 2008 (Mon)
Time: 4.15pm
Venue: Library Auditorium
Attire: Running/PE attire

23rd April 2008 (Wed)
Race Day

- Coach

* Training will resume after exams.

Milk Run 2008

Dear all,

there will be a race coming up on July 8 2008. It is called the Milk Run.

Please check out the website www.milkrun.sg and register if you wish to participate.

Distance: 6km
Competitors: Under 18

- Coach

Time Trial at Botanic Gardens (18th April 2008)

Botanic Gardens
5km time Trial (Boys)
Nicholas - 20.03mins
Ryley - 21.08mins
Jian Da - 21.29mins
Hafiz Omar - 22 mins
Brian (Big) - 22 mins
Armand - 25.30s
Bing Ren - 25.43mins
Hafiz (Small) - 26 mins
Earnest - 26.04mins
Brian (Small) - 27 mins

3.7km Time Trial (Girls)
Asquiha - 19.24
Kiazhi - 21.56mins
Esther - 23.07mins
Marsyah - 23.42 mins
Mei Qiu - 25.19mins
Fraser - 25.22mins
Shafiqah - 26.10mins

Well done guys.

- Coach

Training Conducted for today (17th April 2008)

Dear all,

Training conducted today:

Runner's Gym
Burpees fartlek

- Coach

* Extra training conducted - Diagonal Straights workout

Pre Race Diet for Competition

Dear all,

1) Hydration (Having to drink sufficient water) is the racer’s first rule. Thus, it is important to be properly hydrated before the race.

2) Proper amounts of carbohydrates being taken will increase the glycogen stores and give you more ATP to convert to energy on the race day.

Thus, the night before the race, try not to consume heavy meals (Eg. Big Mac Meal, Roti Prata, Rojak, Curry Fish Head, Fried Chicken) and finish dinner before 8pm. After that, take plenty of water and eat more carbohydrates with low glycemic index as they last longer.

Here's a meal sample the night before:

6.30pm -

Grilled Chicken, Grilled Fish with potatoes or noodles/pasta (The serving of pasta or noodles should be your palm size)
Vegetables and Fruits (2 apples or 2 oranges or 2 slices of watermelon)
A big glass of water (No Coke please. The caffeine will dehydrate you)

7.30pm -

2 slices of bread with cheese/jam/butter/no kaya please
1 can of 100plus (330ml)

8pm -

One glass water

10pm-

Rest

Race Day:

Wake up: 6pm or 6.30pm

Breakfast:

3 slices bread with butter/margarine or jam or cheese (Carbohydrates)
1 egg without egg yolk (Protein)
Hot Milo (Minerals)
Vitamin C pill
One glass water

Lunch:

Noodle soup or light meal (Sandwiches - 2 slices preferably ham and cheese)
100plus (330ml)
Banana or fruits
One glass water

Pre-Race (On the bus to Botanic gardens)
100 plus (330ml)
Sips of water (Approx 1/4 of mineral water bottle)

Team NV, this is the moment we have been training for. Just run your best race and do your best.

- Coach

Time Trial for Cross Country run (4.1km)

Dear all,

Here are the results for the time trial for the cross country run:

Group 1

Fraser: 21.02min
Meiqiu: 21.41min
Shafiqah: 24.45min
Runza: 19.56min

Group 2

Iris: 20.10min
Asquiha: 17.02min
Jiaqi: 17.25
Kang Yi: 20.15min
Kia Zhi: 18.22min

Group 3

Marsyah: 18.22min
Brian: 23.29min
Hafiz: 23.25min
Bo Tai: 22.45min

Group 4

Nicholas: 19.05min
Brian: 22.25min
Kenneth: 16.35min
Ying Xian: 20.25min
Ryley: 18.24min
Jian Da: 18.27min

Well done guys. I am happy with the results. Especialy Asquiha, Kenneth, Masyah's and Jian Da's results. Keep it up.

- Coach

Training Schedule for week starting 14th April 2008

Dear all,

The training schedule is as follows:

15th April 2008 (Tues)
Venue: Botanic gardens (Bus is provided)
Time: 1530hrs

17th April 2008 (Thurs)
Venue: North Vista
Time: 1530hrs

18th April 2008 (Fri)
Venue: Botanic gardens
Time: 1530hrs

- Coach

Training Conducted Today

Dear all,

Training Conducted Today:

1km Workout X 6 reps
Strengthening

- Coach

Training Conducted Today (11th April 2008)

Training Conducted Today:

Botanic Gardens Long Run (9km)

- Coach

Training Conducted on 8th and 10th April 2008

Dear all,

Training Conducted today:

8th April 2008 (Tues)
Rain at Macritchie - Only strenghtening conducted.

10th April 2008 (Thurs)
Runner's Gym

- Coach

Training Schedule for April (Week starting April 7)

Dear all,

Training Schedule for the week ahead:

April 8 (Tuesday)
Venue: Macritchie
Time: 1630hrs

April 10 (Thursday)
Venue: NV
Time: 1530hrs

April 11 (Friday)
Venue: Botanic gardens
Time: 1530hrs

- Coach

Training Conducted Today (6 April 2008)

Dear all,

Training conducted today:

350m hills
1500m workout

- Coach

Training conducted today (4 April 2008)

Dear all,

Training Conducted today:

9km Run (Botanic Gardens)

- Coach

Correct Attitude

Dear all,

Yesterday I had some issues to address but I haven't got the time.

-Positive attitude and not giving up
Alot of you tend to give up during running and stop. Remember that it is not easy to complete a run. But te most important thing is to hold on and press on. If you give up, you will always give up. This is very dangerous during competition time.

- Coach

Training Conducted Today (3rd April 2008)

Dear all,

Training Conducted today:

Runner's Gym
Mid Distance Workout

- Coach

Training Conducted Today (1st April 2008)

Dear all,

Training Conducted today:

Macritchie 1km workout

I am very happy that Kenneth, Nicholas, Jian Da, Esther, Joey, Jiaqi, Ying Xian, Kia zhi and some of the sec 1 girls tried their best today for the workout. The rest who did not complete the workout must remember that you have to complete the workout to benefit.

-Coach

Training Schedule for the week starting 31st March

Dear all,

The training plan is as follows:

1st April 2008 (Tues)
Time: 1530hrs
Venue: Macritchie Reservoir

3rd April 2008 (Thurs)
Time: 1530hrs
Venue: North Vista

4th April 2008 (Fri)
Time: 1530hrs
Venue: Botanic Gardens

- Coach

SPH Relays Reflection

Dear all,

I hope all of you will read the messages posted on our Team NV Web page. Not many teams have a specific web site and not many teams update their training progress consistently.

I am happy with the results of the SPH relays today. Winning is not all important to me. In fact, I had barely taken over you guys for 3 months. Thus, I am patient and I have the faith that you will improve over time.

The Sec 1 girls and boys did well today. They really put in their best to run and I hope you have enjoyed the experience. The 4X100m B Boys, Shaheer, Bryan, Ying Xian and Kenneth did very well today also. In fact you guys beat 4 teams in the A division. (Timing: 49.73 s) The B Boys & Girls in the longer races did well too. I could see the good fighting spirit put up by our team. Especially when the commentator announced: "Team NV is leading!"

This is just a little taste of what is there to come. This month, we will train harder and be stronger. There is one more race to come. The Inter school Cross country. It will not be an easy race but keep the passion alive. Because your day will come. Trust me.

- Coach

Results for SPH Relay Races (Sec1)

Dear all,

Here are the results of the final 2 races for the sec 1s.

4X100m (C Girls)

Timing: 64secs

Runners: Fraser, Mei Qiu, Shafiqah and Marsyah

4X100m (C Boys)

Timing: 60 secs

Runners: Bing Ren, Milton, Hafiz, Jian Da

- Coach

Results for SPH Relays Day 2

B Girls
4X100m - 58.43s (Well done)

B Boys
4X100m - 49.73s (Well done)

B Boys
4X800 - 10min 29s
George: 2.44min
Ryley: 2.40min
Nicholas: 2.35min
Kenneth: 2.30min

B Girls
4X800m- 12min 12s
Asquiha - 2min 50s
Kia Zi - 3min 13s
Esther- 3 min 11s
Jiaqi - 2min58s

- Coach

Results for SPH Relays

Dear all,

Here are some of the results for SPH relays:

B Boys

4 X 200m - 1min 44s
4 X 400m - 4min 19s

B Girls

4 X 200 - 2min 05s
4 X 400m - 5min 17s

C Boys

4 X 200m - DNS (Did not Start)

C Girls

4 X 200m - 2 min 15s

- Coach

SAA Macritchie Race Results

Dear all,

The results are out. You guys did ok. Continue to work hard and you will improve.

57th National Road Relay Championships 2008
Saturday, 22 March 2008 (MacRitchie Reservoir)

WOMEN Under-15
204 Cedar Girls' Sec Sch Team 1 1st 1:00:36
205 Cedar Girls' Sec Sch Team 2 2nd 1:04:52
208 CHIJ Katong Convent Team 1 3rd 1:08:18
211 Fairfield Methodist Sec Sch Team 1 4th 1:09:48
209 CHIJ Toa Payoh Team 1 5th 1:11:41
202 Ahmad Ibrahim Sec Sch Team 2 6th 1:12:42
210 CHIJ Toa Payoh Team 2 7th 1:13:09
206 Changkat Changi Sec Sch Falcons Team B 8th 1:15:35
212 North Vista Sec Sch Team 1 9th 1:25:44
201 Ahmad Ibrahim Sec Sch Team 1 DQ
203 Ahmad Ibrahim Sec Sch Team 3 DQ
207 Changkat Changi Sec Sch Falcons Team C DQ

WOMEN Under-17
812 Wings Athletic Club Team 1 1st 0:59:35
813 Crescent Girls' Sch Team 1 2nd 1:03:32
801 Ahmad Ibrahim Sec Sch Team 1 3rd 1:04:34
805 Cedar Girls' Sec Sch Team 1 4th 1:06:40
802 Ahmad Ibrahim Sec Sch Team 2 5th 1:10:45
804 Canberra Sec Sch Team 1 6th 1:10:50
807 CHIJ Katong Convent Team 1 7th 1:11:02
809 Fairfield Methodist Sec Sch Team 1 8th 1:13:22
808 Commonwealth Sec Sch Team 1 9th 1:15:12
810 North Vista Sec Sch Team 1 10th 1:16:21
811 North Vista Sec Sch Team 2 11th 1:21:23
806 Changkat Changi Sec Sch Falcons Team A 12th 1:30:12
803 Ahmad Ibrahim Sec Sch Team 3

Meeting Time for SPH Relays

Dear all,

Please meet at YCK Stadium at 1245hrs sharp.

- Coach

Race Name List for SPH Race

B Boys

4X100m

PY (Shaheer if available)
Bryan
Ying Xian
Kenneth

4X200m

PY (Shaheer if available)
Bryan
Ying Xian
Kenneth

4X400m

George
Ryley
Nicholas
Kenneth

4 X 800m

George
Ryley
Nicholas
Kenneth

B Girls

4X100m

Iris
Asquiha
Joey
Huiteng

4X200m

Iris
Asquiha
Joey
Huiteng

4X400m

Kiazhi
Wang Ying
Esther
Jiaqi

4X800m
Kiazhi
Asquiha
Esther
Jiaqi

C Boys

4X100m

Jian Da
Brian
Hafiz
Bing Ren

4X200m

Jian Da
Brian
Hafiz
Bing Ren

C Girls

4X100m

Fraser
Mei Qiu
Shafiqah
Marshya

4X200m

Fraser
Mei Qiu
Shafiqah
Marshya

- Coach

B Div Teams

Dear all,

Here are some of the updates for B Division Teams:

4x400m B Boys (Team 1)
George (1st Runner)
Ryley
Nicholas
Kenneth (Last Runner)

4X400m B Girls (Team 1)
Kia Zhi
Wang Ying
Esther
Jiaqi (Last Runner)

I will decide on the other teams later.

- Coach

Timings for today's Time Trial (4X100m)

Dear all,

Today's time trial timings:

4 X100m:

Team 1 (PY, Bryan, Ying Xian, Kenneth) : 52 sec
Team 2 (Iris, Asquiha, Joey, Huiteng): 62 sec
Team 3 (Jian Da, Brian, Hafiz, Bing Ren): 73 sec
Team 4 (Fraser, Mei Qiu, Shafiqah, Masyah): 77 sec

Guys, let's do this well. I received some comments that our teams passed batons excellently. Let's just practise a bit more. I believe we can do well this time.

- Coach

Training held today (25th March 2008)

Dear all,

Training held today:

Speed Workout - 120m workout

Mid Distance Workout: 300m & 200m Workout

- Coach

SPH Relay Schedule this weekend

Saturday's Schedule
101 4 X 200m Relay B GIRLS Heats 1400
102 4 X 200m Relay B BOYS Heats 1420
103 4 X 200m Relay A GIRLS Heats 1440
104 4 X 200m Relay A BOYS Heats 1450
105 4 X 400m Relay C GIRLS Final * 1500
106 4 X 400m Relay C BOYS Final * 1525
107 4 X 400m Relay B GIRLS Final * 1550
108 4 X 400m Relay B BOYS Final * 1610
109 4 X 400m Relay A GIRLS Final * 1630
110 4 X 400m Relay A BOYS Final * 1645
111 4 X 200m Relay C GIRLS Final * 1700
112 4 X 200m Relay C BOYS Final * 1715
113 4 X 200m Relay B GIRLS Final 1730
114 4 X 200m Relay B BOYS Final 1740
115 4 X 200m Relay A GIRLS Final 1750
116 4 X 200m Relay A BOYS Final 1800

Sunday's Schedule
201 4 X 100m Relay B GIRLS Heats 1400
202 4 X 100m Relay B BOYS Heats 1415
203 4 X 100m Relay A GIRLS Heats 1430
204 4 X 100m Relay A BOYS Heats 1440
205 4 X 800m Relay C GIRLS Final 1445
206 4 X 800m Relay C BOYS Final 1500
207 4 X 800m Relay B GIRLS Final 1515
208 4 X 800m Relay B BOYS Final 1530
209 4 X 800m Relay A GIRLS Final 1545
210 4 X 800m Relay A BOYS Final 1600
211 4 X 100m Relay C GIRLS Final * 1715
212 4 X 100m Relay C BOYS Final * 1730
213 4 X 100m Relay B GIRLS Final 1740
214 4 X 100m Relay B BOYS Final 1745
215 4 X 100m Relay A GIRLS Final 1750
216 4 X 100m Relay A BOYS Final 1755

PRIZE PRESENTATION1800

"Shopping for Shoes" session on Monday 24th March

Dear all,

I'll be organizing a "Shopping for Shoes (Spikes)" on Monday 24th March. The details are as follows:

Venue: Hougang Mall
Time: 1945hrs (7.45pm)
Meet outside AMK HUB (Outside Macdonald's Opposite AMK Hub).
**Bring your ATM card or enough cash to purchase the spikes.

- Coach

Recommended Training for Sunday 23rd March 2008

Dear all,

Please do the following workout tomorrow (Sunday):

30 minutes long run (Pace- slightly slower than 2.4km pace and finish fast)
4 Stridings
Strengthening

- Coach

Proud of Team NV

Dear all,

As I had left early today, I could not spend time talking to all of you. I am very proud of you guys as you had shown professionalism and commitment today. All of you were on time for the race and were enthusiastic about the race.

Kiazhi made a good comeback. I am sure you had enjoyed yourself Kiazhi. Jiaqi tried her best and had attained a good timing of less than 17 mins for the race. Well done. Esther tried her best in the race and Asquiha was also committed as she displayed a good spirit in the race.

HuiTeng ran even she was slightly sick and done well. Runza did well too as she completed the whole race. Wang Yin showed her determination when she came back strong. Joey also tried her very best in the race even though she was more of a fast sprinter.

The sec 1 girls also did well! Keep it up. Remember, this is your first race and you'll do well!

Let's work together to achieve better results.

- Coach.

Training Conducted today (21 Mar 2008)

Dear all,

Training Conducted today:

20 min pre-race jog
Stretching

- Coach

Training Schedule Next Week (24th Mar-31st Mar) **Latest

Dear all,

Training Schedule for the week starting 24th March 2008.

Tuesday (25th Mar 2008)
Time: 1530hrs
Venue: Hougang Stadium

Tuesday (27th Mar 2008)
Time: 1530hrs
Venue: Hougang Stadium

Sat
SPH Relay Race (YCK Stadium)
1200-1800hrs (4X200m and 4X400m)

Sun
SPH Relay Race (YCK Stadium)
1200-1800hrs (4X100 and 4X800m)

- Coach

Training Held on Thursday (20th March 2008)

Dear all,

A time trial was held on 20th March 2008. (3.6km)

- Coach

Training on Friday Shifted Forward

Dear all,

There is a change to the pre-race programme this coming Friday. (21st March 2008).

Revised Time: 2.30pm
Venue: Hougang Stadium

- Coach

Training Conducted Today (18th March 2008)

Dear all,

Training conducted today:

800m workout
Strengthening

- Coach

U-14 Boys Results

Position: 81
Ryley Chia
North Vista Sec Sch ( Team NV )
Time: 21' 19. 07

Position: 82
Muhammad Hafiz B Omar
North Vista Sec Sch ( Team NV )
Time: 21' 27. 32

Position:125
Armand B Rasul
North Vista Sec Sch ( Team NV )
Time: 25' 12. 91

Position: 128
Ernest Low
North Vista Sec Sch ( Team NV )
Time: 25' 59. 34

U-17 girls Results

Position: 28
Asqiha Bte Abdul Wahab
North Vista Sec Sch ( Team NV )
Time: 19' 29. 27Position: 47

Lau Jia Qi
North Vista Sec Sch ( Team NV )
Time: 21' 13. 70

Position: 69
Esther Tan
North Vista Sec Sch ( Team NV )
Time: 25' 04. 00

Position: 70
Joey Wong
North Vista Sec Sch ( Team NV )
Time: 25' 06. 02

Position: 71
Goh Hui Teng
North Vista Sec Sch ( Team NV )
Time: 25' 09. 74

Results for under 17 Wings Cross Country - Boys

Nicholas:
Position: 51
Timing: 19.04 min

Bryan:
Position: 92
Timing: 24.33min

Kenneth:
Position: 93
Timing: 24.42min

PY:
Position: 96
Timing: 25.50min

Ying Xian:
Position: 99
Timing: 26.56min

- Coach

Training Schedule for week starting 17th Mar 2008

Dear all,

18th March 2008 (Tuesday)
Venue: North Vista
Time: 3.30pm

20th March 2008 (Thursday)
Venue: To be confirmed (NV or Mac)
Time: 3.30pm

21st March 2008 (Friday)
Venue: Hougang Stadium
Time: 5 pm (Pre race warm up)

-C0ach

Upcoming Races

Dear all,

Please get ready for the following races:

57th Road Relay Championship
22nd March 2008 (Sat)
Venue: Macritchie Reservoir
REPORTING TIME: 1230 pm

SPH Schools Relay
29th March 2008 (Sat)
Venue: YCK Stadium

57th X-Country C’ships `08
12th April 2008 (Sat)
Venue: Macritchie (Registration not opened yet)

- Coach

Training Conducted Today (16th March 2008)

Dear all,



Training Conducted today:



Venue: Macritchie Reservoir

Workout: 8km



- Coach

Training Conducted Today (17th March 2008)

Dear all,

Training Conducted today:

Venue: Macritchie Reservoir
Workout: 8km

- Coach

The need for improvement

Dear all,
Please improve on the following:
Bring Watches.
How can an athlete be running a distance race without a watch? Please reflect on this.

Be Punctual
If you cannot be punctual for a race, you are likely to lose in the race. You will not have enough time to warm up.

Attend all training
I understand that training can be tough. But it is planned to be progressive. Even if you come down and attend the training, you have to complete it.

- Coach

Training Tomorrow (Sat) 15th March 2008

Dear all,

Training will be conducted tomorrow at Macritchie Reservoir at 4.30pm. This is my own private session. Please join if you can make it.

- Coach

Results of Wings X-Country U-14

Girls U14 Individual Pos Tag No Name Sch/Club
1st 215 Ranjitha d/o Raja Anderson Sec
2nd 265 Chua Wan Ping Jurong Sec
3rd 249 Kwee Yi Ning Cedar Girls' Sec Team 2
4th 251 Shaik Syasya Cedar Girls' Sec Team 3
5th 273 Soh Rui Min MGS Team A
6th 247 Debbie Ho Min Cedar Girls' Sec Team 2
7th 250 Hannah Lau Cedar Girls' Sec Team 3
8th 240 Samantha Sonia Pereira CHIJ Katong Convent T&F Team 2
9th 248 Clara Poon Cedar Girls' Sec Team 2
10th 254 Leong Lishan Cedar Girls' Sec Team 3

Girls U14 Team
1st Cedar Girls' Sec Team 2
2nd Cedar Girls' Sec Team 3
3rd MGS Team ABoys

U14 Individual Pos Tag No Name Sch/Club
1st 7 Zachary Ryan Devaraj ACS (I) Zoom 1
2nd 31 Gavin Loh Catholic High
3rd 147 Hieng Pheak Koey Victoria Sch
4th 32 Sherwin Yeo Catholic High
5th 175 Mohd Sadiq Bin Juraimi Boon Lay Sec
6th 149 Merritt Chua Victoria Sch
7th 93 Benjamin Leong Raffles Institution Team 4
8th 8 Joel Wang Pin Wen ACS (I) Zoom 2
9th 36 Ryan Wee Catholic High
10th 150 Bryan Yong Victoria Sch Boys

U14 Team
1st Catholic High
2nd Victoria Sch
3rd ACS (I) Zoom 2

Training on Friday (14th March) changed

Dear all,

Due to the sudden downpour and postponement of the Wings Race, the training on Friday would be cancelled. We will meet at Bedok Reservoir to race.

- Coach

Training conducted today (10 March 2008)

Dear all,

Training conducted today:

AMK low incline hill workout
Strengthening

- Coach

Training Schedule For March Holidays

Dear all,

Training schedule for March Holidays:

10 March 2008 (Mon)
Venue: AMK Park (Meet at Macdonald's at the park, located opposite AMK Library. Bus 86)
Time: 0800hrs

12 March (Wed)
Venue: Bedok Reservoir
Time: 1330hrs (Wings Cross Country Race)

14 March (Fri)
Venue: Macritchie Reservoir
Time: 1300hrs

- Coach

Training Conducted Today (8 March 2008)

Dear all,

Training conducted today:

Mileage Run (8km)
Srengthening

- Coach

Training Conducted today (4 March 2008)

Dear all,

Training conducted today:

Drills Refinement
30m/40m/60m speed workout
4X100 relay training

- Coach

Training Conducted today (3 March 2008)

Dear all,

Training conducted today:

Speedwork
Gym
Drills Refinement

- Coach

Training Schedule for March 3-9

Dear all,

The training schedule for the week is as follows:

March 3 (Mon)
Time: 1530hrs
Venue: NV Sec

March 4 (Tues)
Time: 1600hrs
Venue: Hougang Stadium

March 8 (Sat)
Time: 0730hrs
Venue: Macritchie Reservoir

Training Conducted today (1st March 2008)

Dear all,

Training conducted today:

Inter-school cross country route (4.5km) workout
Strengthening

Well done to those who came down today. Keep it up. I have faith in you.

- Coach

Team Issues

Team NV trainees.



Please note.

1) If you are late for training, you are required to see me and explain your lateness.



2) Do not use your handphone during training. It is not polite and dangerous.



3) Participate in all training and lead by example. If you are a senior, you'll have to lead by example. Please reflect if you are unable to project a positive example.



- Coach

Training Conducted today (28th Feb 2008)

Dear all,

Training conducted today:

350m workout
Baton Relay Practice

- Coach

Training held today (27th Feb 2008)

Dear all,

Training Held Today:

Diagonals/Straights Training
Strengthening

Please note that I will be checking the notebook tomorrow.

- Coach

Training Conducted today (22nd Feb 2008)

Dear all,

Training conducted today:

Mileage run
Striding
Strengthening

- Coach

Training conducted today (20th Feb 2008)

Dear all,

Training conducted today:

Baton Relay Drills
Strengthening

- Coach

Training schedule for next week (27th, 28th Feb, 1st March)

Training schedule for next week (27th, 28th Feb, 1st March)

27th Feb 2008 (Wednesday)
Time: 0730hrs
Venue: NV Sec

28th Feb 2008 (Thursday)
Time: 1530hrs
Venue: NV Sec

1st March 2008 (Sat)
Time: 0800hrs
Venue: Botanic Gardens (meet at basketball courts just beside the track at CCAB)

-Coach

Training conducted today (18th Feb 2008)

Dear all,

Here's the training as conducted today:

Mileage Run (5km)
Baton Drills
Strengthening

- Coach

Training Plan for 18th, 21st, 22nd Feb

Dear all,

The training schedule is as follows:

18th Feb 2008 (Mon)
Venue: North Vista Sec
Time: 3.15pm

21st Feb 2008 (Thurs)
Venue: North Vista Sec
Time: 3.3opm

22nd Feb 2008 (Friday) Optional Training
Venue: Hougang Stadium
Time: 4pm

- Coach

Training held to be held on 17th Feb 2008

Dear all,

I will be conducting a Botanic Gardens Run tomorrow at 0915am. Please meet me at the track beside botanic gardens.

- Coach.

Training held today (16th Feb) at Sentosa

Dear all,

Here's the training conducted for today:

30 min warm up
Striding
400m slope workout

- Coach

Stay True to the Sport

Dear all,

I hope many of you have logged in to read my posts.

Many times, I asked myself: "Why am I running all the time?"

The answer is always clear and concise to me. It is because I am true to the sport. I understand that I am learning the art of running. One of the most difficult sport to master and practice. And it is a test for me. A lifelong challenge for me.

When I am old, I will continue to run. I run because I believe I can. And I will not hesitate to push myself as I only live 1 life. When I die, I want people to remember me not because I run, but because I loved the sport, and how I influenced so many students like you to take up the sport.

One day, when I cease to be able to run, I hope to see all of you continue to take up the sport and do what I have done. To influence the next generation and continue the sport that had begun since the beginning of mankind.

Remember. The more sweat you perspire on the hills, the easier the race will be.

- Coach.

Competition Time

Dear all,

Please note the following:

57th Road Relay C’ships `08 >> Saturday, 22 March `08
57th X-Country C’ships `08 >> Saturday, 12 April `08

- Coach

Inter School Cross Country

Dear all,

The Inter school cross country venue had been changed to Botanic Gardens. According to info, the route is now slightly shorter. Thus, it is important that you improve in your drills, speedwork and endurance.

During PE lessons or just plain running during games, remember to practise your drills and stridings. Keep in mind of high knee lifts, full stride and extension of knees.

The terrain has some slopes but is kinder than Macritchie. Thus, I expect all of you to have confidence in the run. With our training, you'll gradually see an improvement in the timings.

Next week, training will pick up its intensity and we will train hard together. Remember: Tough times don't last, Tough people do.

- Coach

Training on Sat (16th Feb 2008)

Dear all,

Please note that there are changes to the training venue this Saturday:

Venue: SENTOSA TANJONG BEACH CARPARK
Time: 0900 am

Please bring along fresh change of clothes, towel and soap. We'll be doing a workout, followed by beach fun activities.

- Coach

Training Conducted Today (12th Feb 2008)

Dear all,

Warm up (Baton Passing Drills)
Drills
Aqua Running Basics

- Coach

Training Conducted on 11th Feb 2008

Dear All,

Training conducted today:

Baton Drills
1km workout
Strengthening

- Coach

Training Schedule for 11/12/16 Feb 2008

Dear all,

Here are the details for this week's training:

11Feb (Mon)
Time: 1530hrs
Venue: NV

12Feb (Tues)
Time: 1600hrs
Venue: Hougang Stadium
Details: Please bring along swimming attire.

17Feb (Sat)
Time: 0900hrs
Venue: Meet at Sentosa, Tanjong Beach Car park area, near the beach volleyball court.
Details: Please bring Sunblock, water, extra clothes to change.

- Coach

Training time on Sun(10th Feb 2008)

Training time on Sun(10th Feb 2008)

Dear all,

I'll be conducting a workout session on 10th Feb 2008.
The details are:

Venue: Macritchie Reservoir
Time: 0730hrs

-Coach

Training conducted on Sat (9th Feb 2008)

Training conducted on Sat (9th Feb 2008)

Dear all,

Training conducted today:

Valley of Death - 2 sets of 5 reps

-Coach

Training time on Sat (9th Feb 2008)

Dear all,

I'll be conducting a workout session on 9th Feb 2008. The details are:

Venue: Macritchie Reservoir
Time: 0730hrs

-Coach

Training Conducted today (5th Feb 2008) Tuesday

Dear all,

Today's workout:

Runner's gym
2X350m
1X700m
Strengthening

Well done for those who came down. I am happy you have made the effort to come. You'll improve in time to come.

- Coach

The quest to be a Great Athlete - A Key Idea

The athletes need to set goals and believe in themselves.

To really achieve usually means doing something that others believe is impossible.
The spirit of an athlete that is aiming for the top needs to be developed and protected from influences that could destroy it. If a potentially great athlete is always in the company of athletes with no real commitment toward a similar dream. Then problems discriminating between what everyone else is doing and what needs to be done will arise.

Strong Desire is a must.

Top athletes must be determined and committed.This should be obvious in the way they approach the hard and technical sessions.

Self Driven Programme for Feb 5 (Tues)

Dear all,
Due to some unforseen circumstances, I am unable to be down for the training tomorrow.
As such, please follow the following programme:

Speed Workout:
Venue: Punggol Park
Programme: Slow jog to park for 12 minutes.
Stretch
Striding X 3
Drills: High Knee lift (20-3 sets) , Butt kick(20-3sets), skipping (12-3 sets)
Striding X 2
Workout: Start at 000m mark. Slow jog till 100m mark then start to run fast. 80% capacity till 200mmark. Then slow jog till 300m mark and fast striding till 400m..and so on till you return to 000m mark.

Rest 4 mins

Start again.

Slow jog for 10 mins.
Cool down.
Then Sit ups (30), Push ups (20) and back raises (20). All 3 sets.

Stretch.

- Coach

Time trial on Feb 4 (Mon)

Dear all,
I was quite upset when I heard many of you did not clock a good timing this afternoon.
The best timing was 26mins. Today I just had a late night training session with my training partner, Mr Fazly. We ran 29mins for 8km.

I believe all of you can do better than what you did today. What is is that you need to do to believe in yourself? When I left early, I saw some of you smiling and laughing during the first 200m.

This should not be the way. You should be focused in your training.

It seems that most of you had given up on yourself. If you give up on yourself, no one can be able to help you.

I am very concerned now as you have not shown to be mentally strong to take up challenges. Have some faith in yourself and put some pride in your running.

As I said time and time again. We are all not born runners. We are trained to be.

Please train hard and be serious.

- Coach

Training Schedule for 4th, 5th and 16th Feb

Dear all,

The training schedule for this week are as follows:

4th Feb 2008
Time: 3.30pm
Venue: NV

5th Feb 2008
Time: 4pm
Venue: Hougang Stadium (bring along $1.50 and a towel)

9th Feb 2008
No training, but I'll conduct my own training. Those who wish to join me please check the schedule.

- Coach

Time Trial Conducted on 2nd Feb 2008

Dear all,

A time trial was conducted at Macritchie Reservoir. Here are the results:

Hafiz: 14min 58s
Nicholas: 15min 02s
Ryley: 15min 36s
Jiaqi: 18min 12s
Bing Ren: Unrecorded
Weizhuang: Unrecorded
Moh Tai: DNS

Well done guys. Although this was around 3.6-3.8km, it was still a good timing. Keep it up.

- Coach

- Coach

Training Conducted on 29th Jan 2008 (Tues)

Dear all,

Training conducted today:

Fundamental Baton Passing drills
Strengthening

- Coach

Training held on 28th Jan 2008 (Mon)

Dear all,

Training held on Monday:

Runner's gym
Strengthening

- Coach

Training Schedule for 28th, 29th Jan, 2nd Feb

Dear all,

The schedule is as follows:

28th Jan 2008 (Mon)
Time: 1530hrs
Venue: NV Sec

29th Jan 2008 (Tues)
Time: 1600hrs
Venue: Hougang Stadium

2nd Feb 2008 (Sat)
Time: 0730
Venue: Macritchie Reservoir

- Coach

Training Conducted Today (26th Jan 2008)

Dear all,

Training conducted today:

8km Southern Route Run
Strengthening

- Coach

Self Driven Training on Thurs

Dear all,

If you have the time, please follow the following workout on Thursday.

However, take caution in training and take care of yourselves. As I would not be there, I will only give you cardio workouts. The gym workout would be conducted in my presence.

Stretching
Comfortable jogging at Punggol Park for 20 mins
Striding X4
Plank (Front, Side, Back 1 min each)

- Coach

Training Conducted on 22nd Jan 2008

Dear all,

Today's training conducted:

Mileage Run (30mins)
Striding
Strengthening

- Coach

Training Conducted on 21st Jan 2008

Dear all,

Training conducted today:

Mileage Run
Fast Striding
Strengthening

- Coach

Self Training Session on Thurs

Dear all,

I noticed that some of you are really hoping to improve in your running. That is excellent. However, you must exercise caution in training. Thus, training sessions carried out without my supervision should be in moderation.

Here's the programme for Thursday:

Comfortable jog (20mins)
Drills: Striding X 4
Plank (Forward, Side, Back, Front) Each 1 minute.

Please note that I had decided to cancel the gym workout as I need to be there to supervise you.

Train well and rest well.

- Coach

Training conducted today (21st Jan 2008)

Dear all,

Today's training:

Mileage Run: 30 mins
Fast Striding
Strengthening

- Coach

Training Conducted today (21st Jan 2008)

Dear all,

Training conducted today:

350m hills
Strengthening

- Coach

Training Times and venues

Dear all,

Here are the training times and venues for the week:

21st Jan 2008
Venue: North Vista
Time: 3.30pm

22nd Jan 2008
Venue: Hougang Stadium
Time: 4pm
Please bring along $1.50 and a towel

26th Jan 2008
Venue: Macritchie
Time: 7.30am

-Coach

Training conducted on 19th Jan 2008

Dear all,

Training conducted today:

250m hills
Strengthening

- Coach

Team NV Training Force

I would like to see the following runners form teams and train together:

(A)
Muhd Hafiz
Hafizzudin
Ryley
Milton


(B)
Bing Ren
Armand
Shaun
Ernest

(C)
Nicholas
Brian
Shaheer
Kenneth
PY
Yin Xian
Anderson
George

(D)
Jia Qi
Esther
Joey
Kia Zhi
Iris
Siti

(E)
Hui Teng
Runza

Please approach me at the next training session in your groups.

- Coach

Training Conducted Today (15th Jan 2008)

Dear all,

Training Conducted today:

Proper Drills and techniques
Circuit training

- Coach

Recommendations on Low Arch (Stability Shoes)

Dear all,

Here are some of the recommendations:

Saucony Trigon Guide 5

- Coach

Recommended shoes to purchase (Normal Arch)

Dear all,

Here are some of my recommendations for shoes:

Normal Arch/Cushioned:

Saucony
Trigon Ride 5/Progrid Triumph 4/Paramount/Propel Plus

Nike
Air Pegasus/Air Vomero

New Balance

1061/972

Asics

Gel Cumulus/Kinsei

- Coach

Training Conducted today (14th Jan 2008)

Dear all,

Training conducted today:

Long Mileage Run
Strengthening

- Coach

Training on 14th, 15th, 19th Jan 2008 (Mon)

Dear all,

Here are the training details for the following days:

14th Jan 2008 (Mon)
Time: 3pm
Venue: North Vista

15th Jan 2008 (Tues)
Time: 4pm
Venue: Hougang Stadium

19th Jan (Sat)
Time: 0730am
Venue: Macritchie Reservoir Carpark

- Coach

Training Conducted Today (12 Jan 2008)

Dear all,

Here's the training as conducted today:

Sprint Clinic
Drills Clinic
Speed Workout 200m

- Coach

Be Motivated

Dear all,

Today I was initially quite upset with the training. There were no watches, and some of you were taking your time to join me for the warm up or the activities.

It is very important to maintain discipline in running.

Without discipline, we cannot achieve results. I was not born a runner. I was trained to be one. Many of us are not born runners...but made runners.

It is not easy but you must not give up and continue to push. Is a little pain going to put you off?

The answer is no.

Push and the results will show. The more sweat you leave on the tracks, the better your results are during the race.

All of you CAN DO IT. You just need to push a little more.

If you lose faith in yourself, just remember that I will be the last person on this planet to lose faith in you. So never lose your faith.

- Coach

Training conducted on Jan 8 2008

Dear all,

Training conducted today:

2.5 km time trial
Speed drills
Strengthening

- Coach

Training Conducted today (Jan 7 2008)

Dear all,

Here's the training conducted today:

Mid-Mileage Run
Runner's Weights

- Coach

Training on 7th & 8th & 12th Jan 2008 (Mon & Tues & Sat)

Dear all,

Please note that there will be a training session on 7th & 8th Jan 2008.
Please bring a watch.

The venue and timings are as follows:

Date: 7th Jan 2008
Time: 1530hrs
Venue: North Vista Sec

Date: 8th Jan 2008
Time: 1600hrs
Venue: North Vista

Date: 12th Jan 2008
Time: 0730hrs
Venue: North Vista
- Coach

Training held today (3 Jan 2008)

Dear all,

Training held today:

1.1km workout
Strengthening

Speed workout (400m) for Iris

- Coach

Training on 3rd Jan 2008 (Thursday) at 3.30pm

Dear all,

Please note that there will be a training session on 3rd Jan 2008 (Thursday) at 3.30pm.

Please be punctual. Bring along $1.

- Coach

Training Conducted today 2nd Jan 2008

Dear all,

Today our training is as follows:

Field Fartlek
Strengthening

- Coach

Training Conducted today 1 Jan 2008

Dear all,

Happy new year.

Training conducted today was as follows:

Mileage Run
Strengthening

- Coach