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