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