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