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
Friday, May 30, 2008
Training Conducted Today (30th May 2008)
Dear all,
Training conducted today:
Track Fartlek
80m workout
- Coach
Training conducted today:
Track Fartlek
80m workout
- Coach
Thursday, May 29, 2008
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
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
Please note that there will be a training session at 8am at Hougang Stadium.
Bring along your spikes. We'll do relay practice.
- Coach
Wednesday, May 28, 2008
Sec Ones Rest
Dear Sec Ones,
Rest tomorrow (Thursday) and prepare for training on Friday. Bring your spikes.
- Coach
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
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
Tuesday, May 27, 2008
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:
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
Monday, May 26, 2008
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 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
Sunday, May 25, 2008
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
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
Saturday, May 24, 2008
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
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
300m Hills Workout
Strengthening
- Coach
Friday, May 23, 2008
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
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.
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
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
Tuesday, May 20, 2008
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
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
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
Monday, May 19, 2008
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 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
Monday, May 5, 2008
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
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
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