Thursday, December 28, 2006

Venue: School
Training time: 830-1100
Time slept:61/2 hours
breakfast: hotdog bread
weather:cooling

schduele: warm up 3 k route then immediately followed by 3K run ( 15.24)

reflections: the sec ones were really fast!!!! keep it up man!!!
It was a BOO run for me:( compared to my timings last year i deproved a lot) i don't like to run long warm ups!

Posted by SexEduAction at 7:02 AM

Date:26 December 06
Venue: Bishan stadium
Training time: 830-1030
time slept:7 Hours
Weather: raining heavily

schdeule: run staircases!!!!!!!!!!!!!!!!!!!!!!!!!!!
3 rounds x 3 ,rest 3 mins( total 30 mins)

Reflections:Horrible!!!! i have lack of motivation today and i have slight tummy ache. so i don't think i did well today. i pushed really really hard and concentrated on my techniques, i moved more of my arms and the run became easier.

Posted by SexEduAction at 6:56 AM

Friday, December 22, 2006

Date: 22 December 2006
Venue: school
training time: 800- 1030
Time slept: 7 hours
breakfast: dumplings
weather: cold

schedule: warm up 3k route.
power hurdles exercises
- go over a hurdle with both leg across each leg x5
- go over hurdle with alternate leg across x5
- jump over hurdles x 5 + + with increasing height

run curves ( 140m ) x 5 run alone x3 run with partner x2 run with whole group

reflections: The hurdles was fun, very challenging. However, when the height increases, i fear that i could not overcome the hurdles. i was afriad that i'll clash onto them. But after focusing hard on the hurdles , we all manage to jump over them all! (and we spoilt 2 hurdles haha ) Give yourselves 11 claps! clap clap clap clap clap clap clap clap clap clap clap. :)
the curves are hard to run especially when the track is wet. Its so slippery and i cannot feel any grip at all. i tried to follow mr tay's way of letting your right leg reach the inner corner and the other leg push but i find it very difficult. then when we wee told to run as a group. evryone was pushing each other to gain space. ahaha. especially SOMEONE who put her hands out so much to gain space. ahah. im not reffering to anyone in particular. :) i learnt that in competitions we have to take the lead and not lag behind, if not i'll be cut in by other competitiors.
Overall, today's training was fun fun fun! whee! i've enjoyed it.

Posted by SexEduAction at 5:34 PM

Thursday, December 21, 2006

THANK YOU CLAUDIA FOR THE CHOCOLATES!

venue: school
training time: 800- 1030
Time slept: 7 hours
breakfast: cereal ( blue berry morning)
weather: cloudy

schedule: run to SA along canal to overhead bridge then turn back.
150 x 3
1) 37
2) 35
3) 33
step ups 20 x 3 each leg

reflections: the run was ok, i tried to change my running style again, but couldn't. she 150 metres was ok too. and the step up was fun. ahha. sorry for the short reflections because im rushing my hw now. heee. have a nice day!

Posted by SexEduAction at 1:13 AM

Monday, December 18, 2006

Venue: The great bishan stadium
Training time: 830 - 1130
Time slept: 8 1/4 hours
breakfast: 2 dou sa biscuits
weather: cloudy

Schedule:warm up 6 rounds outside
stretch and drills
4 x 600m (pace - 4 -4.30)
1) 4.27.22
2) 4.27.38
3) 4.29.
4) 4.18.
Run by canal , reach overhead bridge and turn back (4k) 21 ++ mins
stretch

Reflections:i didn't go fast enough for the schedule today. i was scared that i couldn't get a constant pace thus running slowly for the first set. i was pretty constant but was not up to standard.
THE RUN: my legs were quite tired after 600m and was quite slow at the beginning. i tried catching up with zahrah,elsia,grace but they were too far ahead.

Posted by SexEduAction at 12:28 AM

Saturday, December 16, 2006

Date: 15th december
Venue: macritchie
training time: 8:30 - 10 40 (left early)
slept: 7 hours
breakfast:bread
weather: very nice! cooling

schedule: warm up 10 mins
stretch and stridings
stretch and prepare for time trial
eat power gel (orange)
time trial(4.8) start in groups

timing: 22:38 ( didn't get expected timing but reached target)

reflections: The power gel is tasty! i love orange flavour! haha.its much better than vanilla beans . i think the power gel helps, both mentally and physically. i manage to improve 2 mins! yay! the run was smooth and enjoyable, maybe because the weather's nice .i like to run in groups as it feels like i've overtook elsia and zahrah and dharshini! hahaha.it gives me more confidence! good run today! :)

Posted by SexEduAction at 2:27 AM

Wednesday, December 13, 2006

venue: bishan stadium
training time : 830 - 11 30
slept:7 hours
breakfast: kou rou bun
weather: HOT!

schedule: warm up 6 rounds ard stadium
drills
3 x 1k (rest 8 mins) ( 4.30 - 5 mins pace)
-4.11.59
-4.37.15
-4.21.41 ( run as a pack)
TOTAL : 13.09
expected 4.8 :21.04
target for 4.8 : 23 mins


reflections: i like today's training :) i tried to correct my running style but i still find it very hard to manage. the first run was good , the second was bad because my timing was poor. I'm suppose to keep my pace constant. we ran the last run as a whole , i used to like running in front of the pack at the start , however i don't have confidence to do that now. :(

weaknesses : bad running style
weak mental strength
very little confidence
too short!
too skinny! aha

Posted by SexEduAction at 3:31 AM

Monday, December 11, 2006

venue: school

training time : 830 - 11
slept:7 1/2 hours
breakfast: milk with chicken pie
weather : hot

schedule: warm up 10 mins
run to cemetery
40, 60,80,100,80,60,40 S (jog 1 min in between)
run back to school by cedar primary
launches x 40 steps x 2
sit-ups x 20 x 2
step up x 20 x 2
back raisers x 2
cool down

reflections: Today's run was. Horrible. especially the fartlek.it was really terrible!! maybe because the ground was uneven i couldn't feel myself pushing. i felt as if i jogged the entire fartlek instead of running. The run back was bad too, i had no confidence in myself and started to slow down. I'm disappointed in myself, its the worst run ever. the exercises were fun! cause we did them together. Being united really makes you feel motivated. i love the team :)

Posted by SexEduAction at 12:01 AM

Friday, December 8, 2006

hello! i've changed my blogskin since there's some problems with the previous one. ha ha.
here are some motivational poems from the net! do read! :)

Goal Tending

To reach your greatest dreams in life
First set a worthy goal;
Choose one you can embrace each day
With all your heart and soul.

Going the Distance

Success is not an easy road,
It's riddled with resistance;
While failure on the other hand--
The path of least persistence.

Posted by SexEduAction at 6:27 AM




venue: macritchie
training time: 230 - 600
time slept: 11 1/2 hrs
breakfast : -
lunch: rice, potato, beansprouts, 2 fried chicken wings.
weather: fine






schdeule: warm up 10 mins
4.3k run (men's route) 21:59

run slope x 6 ( see picture)
rest 7 mins
jump 5 times consecutive x 5 + 1
cool down 5 mins




reflections: today's schduele was interesting :)
THE RUN:The 4.3k run was quite tiring but i think it wasn't my best. the starting was OK, i begin to feel tired when i reached the turning to the 3k route. The slope was very rocky so its hard to run there. i overtook adel when running along the road but she managed to catch up and overtake. i tried catching up but couldn't. Towards the end i sprinted.
SLOPE RUN:All thanks to may we had to do slope run 6 times! ahaha. The slope run was difficult, i attempted to run faster , however my legs were too weak to do so.
JUMPS:we had to mark how far we jumped and try to jump further the next time. my first try was the furthest. i pushed REALLY HARD to try jump further than my first one. :( we jumped another time after focusing out aims . but i still could not jump further haha. nevermind! there will always be a story behind evrything!

Posted by SexEduAction at 4:25 AM

Wednesday, December 6, 2006

Venue: Bishan Stadium
training time : 8 - 1100
Time Slept: 9hrs
Breakfast: 1 piece of bread with ham
Weather: Fine

Schedule:warm up 20 mins
18 x 150m, Pace is 25secs

Timing:
26.25
27
25.62
30.22
26.78
27.69
High knee on spot (27s)
27.28
28.22
27++

27.59
27.09
27.31
26.53
27.93
26.62
26.53

Reflections: i find today's training fun too. i focused a lot on running techniques and i think i have improved :) i felt that my speed was not as good as last time. i hope that i could have better timings next time .

Posted by SexEduAction at 3:24 AM

Sunday, December 3, 2006

Venue: Bishan stadium
Training time: 8 - 1100
time slept: 7 1/2 hours
Breakfast : 2 peices of bread with ham
Weather : Fine

Schdeule: run to macritchie ( 26 mins)
slope X 6
run back to Bishan stadium

Reflections: i love today's run! it was super fun!~ I thought we would get lost on the way. Haha, fortunately we made it to our destination.The running pace to macritchie was OK , it was the slope running which was tough.Though the slope was quite long, it was not very steep, so it's nice to run there. i enjoyed slope training today. :)
The run back was slow.

Posted by SexEduAction at 11:18 PM

Friday, December 1, 2006

venue: Bishan stadium
training time: 8 - 10 30
time slept:6 1/2 hours
breakfast: dou sa biscuit
weather: a bit sunny

schedule: warm up 6 rounds around stadium
drills
run 300 , walk to 200 starting line and do 200 x 8

REFLECTIONS: Its one of the most tiring training this season. This training requires both mental and physical strength and was really tough. The first 3 sets felt quite OK but i started to feel tired and nauseas after that. I persevered on and completed 8 sets!! Today's run was to mainly focus on running technique. I've tried to change my running style but to no avial. i felt really uncomfortable when i tried to not let my arms cross the middle of my body. I'll try to change my running style for the better. :)

Posted by SexEduAction at 6:15 AM