Monday, April 28, 2008
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.
Total number of participants: 316
Timing: 16.48 mins
Name: Hwee Wen
Total number of participants: 229
Total Participants: 277
Name: Jian Da
Name: Bo Tai
Name: Bing Ren
Total Participants: 223
Name: Mei Qiu
Name: Wang Yin
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.
Warm up run (12mins)
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
Thursday, April 24, 2008
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.
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.
Wednesday, April 23, 2008
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.
Monday, April 21, 2008
Sunday, April 20, 2008
The training schedule for the week is as follows:
21st April 2008 (Mon)
Venue: Library Auditorium
Attire: Running/PE attire
23rd April 2008 (Wed)
* Training will resume after exams.
Saturday, April 19, 2008
Friday, April 18, 2008
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.
Thursday, April 17, 2008
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:
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)
2 slices of bread with cheese/jam/butter/no kaya please
1 can of 100plus (330ml)
One glass water
Wake up: 6pm or 6.30pm
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
Noodle soup or light meal (Sandwiches - 2 slices preferably ham and cheese)
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.
Tuesday, April 15, 2008
Here are the results for the time trial for the cross country run:
Kang Yi: 20.15min
Kia Zhi: 18.22min
Bo Tai: 22.45min
Ying Xian: 20.25min
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.
Sunday, April 13, 2008
The training schedule is as follows:
15th April 2008 (Tues)
Venue: Botanic gardens (Bus is provided)
17th April 2008 (Thurs)
Venue: North Vista
18th April 2008 (Fri)
Venue: Botanic gardens
Friday, April 11, 2008
Sunday, April 6, 2008
Training Schedule for the week ahead:
April 8 (Tuesday)
April 10 (Thursday)
April 11 (Friday)
Venue: Botanic gardens
Friday, April 4, 2008
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.
Tuesday, April 1, 2008
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.