Running Video- role of hamstrings

Running Video



What are hamstrings normally used for? While the quads support our body-weight, our hamstrings help us break free from the pull of gravity. When we increase our cadence to 180 or more strides per minute we need hamstrings that are capable of quickly pulling the foot from the ground. However, larger and stronger muscles, trained in static conditions in the gym, do not neccesarily translate to better performance when running. The key to developing great hamstrings is performing dynamic drills in order to train the hamstrings.

Some excellent drills are foot tapping and front lunge. Try these drills with stretch cords to increase resistence. The key use of our hamstings in running is to be able to quickly pull the support foot from the ground

Training on Friday

We had training in school on Friday. As it was raining, we could not run rounds around the school.As a result, we had to do gym work first.Mr ong taught us how use the free weights and dumbell.I did 10 stations at 3 sets.It was very tiring.I had to do 10 sets and I tried to lift 50 kg.Humpf! It was exhausting.After that, I did 4 sets of 840m around the school. It wasn't hard at all.

The boys present were yi sheng, gideon, guo qin, jun guang,kenneth, nicholas, joseph and wei sheng and myself. Yi Sheng and guo qin did not run the four sets. Training ended with all of us eating bananas.

Morning Jog on thursday

Today I reached school at 6.45a.m. It was dark.I wondered who would come early to jog.

When I was at the general office, I saw gideon, kenneth, Nicholas, fu cheng and another boy I don't know waiting there. I now realise that i really do not know the sec 1 boys names. Pls do introduce yourselves. We ran for about 15 min , about 2 km. Later ray and jun guang also came and ran. Did I miss out anyone else?

Tomorrow's training will be in school. See ya then!!

Annual School Cross Country

Today was the annual school cross country. Unlike in previous years in MacRitchie Reservoir, this year it was held at Bedok Reservior.

Highlight of the day was the teachers race. In the women 's open our teacher in charge came in first. Congrats Miss Tan! We are so happy for you!






In the men's open our PE assistant teachers in charge did very well.Mr Yon came in first and Mr Ong came in second. I wish Mr Tong ran so that we can tell how good he is... He told us before the holidays that he had run the half marathon a few years back so he must really be very good. Up till now the most I have run is 15km and that was only once.









Inthe b division boys. I came in first and Ray was second. Sadly the others did not make it to top 20. In c boys I am not quite sure of the results. Well they are very still very new, having just joined training last week so we cannot expect too much of them. From what I heard, and sorry if I post wrong info but I think Wilburn came in 9th,Nicholas 11th and someone from our team came in 5th. Dont worry. I think you are all doing well.

When I was in sec 1, I came in 9th. Very poor right? Anway, if you Sec 1sare interested to work hard and come for training, I am very sure you will improve. Who knows? When you come to sec 3 you can be first too. After the cross country, Mr Tong came over and talked to everyone of us. Even Mr Yon and Mr Ong came over chat and eat with us. We missed you Ms Tan. Next time when there is a gathering you must come and join us too. Also there was so much food left over because all the sec 1s except for Nicholas did not stay back... Mr Yon went to share the leftover food.

Tomorrow there is morning run at 6.45 am. See you all then!

Morning Run On Tuesday

This morning I reached school at 6.40 am. Mr Tong had said that we could run on our own on tuesdays and thursdays. Today's run was a recovery run from our training the day before.

After putting down my bag in the canteen, I wen to the general office. As I preparing to run, Nicholas appeared. We waited a while then Wilburn lee came. Then another boy came, Kenneth from falcon. We then ran together for 10 min, about 1 1/2 km around the school. When we finished, another boy from 1Faith,Eagles came.It was Yeo Fu Cheng. It was already 7 am. He ran 10 mins too.

In total four boys from sec 1 came. Good for you! Sorry if I did not know your names.If I have made a spelling mistake, tell me and i will correct it. I will be posting your names under team members too. If you are interested to run,come down on thursdays too. I will be outside the general office at 6.45 am

After that we all went to the parade square and chatted about tomorrrow's cross country. All of us were very excited.... Will falcons win again this year?They were champions last year. Or will the hawks win?
Answer will be reveal tomorrow...

Training at CCAB

Today we had training at CCAB.Mr Ong and Mr Yon our assistant PE teachers came with us. Today 11 of us came for training, the highest so far. Five of them were sec 1's.

We started our warm-up when we arrived. When Coach came we started training and doing drills.

I ran 1km x 4. I wanted to give up after 3km but as I ran past the Coach he told me to buck up and finish the last one. I vomitted at the end of it and felt very sick and red in the face. Ashley my cjc running mate was beside me and brought me back to the stands. When Mr Yon saw me he immediately came down and told me to keep walking. He did not allow me to sit down. After a while I felt much better.


The rest of the team ran 200m x 5.They had no problems finishing their workout.
Mr Yon and Mr Ong were very good to us. They explained a lot of things like how much water to drink and when to drink it. Also they were very surprised to find out that CCAB has no water cooler...Everyone who wanted water had to go to the toilet or the shower.


After training had ended we took this group photo...


I was very happy when Mr Yon and Mr Ong came down. A pity they are only trainee teachers. They really know how to teach. They are the kind of teachers any student would like to have...

Wednesday is our school cross country. I hope that everyone on our team will be in the top 10. Yes I mean it. I know all of us can do it. Then Mr Tong will be very very happy and have no cause to complain...

To everyon on the team good luck, all the best.
Remember to stay back after the event. Mr Tong, Miss Tan, Mr Yon and Mr Ong will be staying back too.


Next training will be on friday in school.

Impossible is Nothing

Some stories to inspire us from Adidas.....

Training in school on fri 23rd mar

Friday was the first time we had our training in school. Mr Ong made all of us run 10 x 400m inclluding the sec 1's. After that we were allowed to go into the school gym. This was the the first time I ever went there. Mr Ong explained to us how to use the equipment and I also carried 15kg weights. They were heavy ! But Gideon could do it. I learned a lot from Mr Ong as he is very good at explaining so many things. I hope Mr Tong will let him teach us again. He is so knowledgable!

Mr Tong finished the training by giving us a briefing, peptalk etc. Thank you Mr Tong! I really enjoyed my first training in school. I hope the other boys did too!

HIHS Athletics -Our first Post

Welcome

This is post #1 of our blog.

We are all from the HIHS Athletics Team which was formed just last week. Mr Tong allowed us to create a blog to chat, and keep in touch with each other. Please post things relevant to cross country and athletics training. We will also use this blog to keep track of everyone's PBs and to encourage everyone to try their best. After all, as a cross country team, we are only as good as our last runner...

Before I write anything else, let us say thank you to the people who made all those possible. They are :

1. Our school

2. Ms Tan Pei San

3. Mr Jack Ong

2. Anyone and everyone who helped us along the way to create the team

5. Last but not least Mr Tong ( Or maybe I should have put him first... )

All of you know who he is. Anyway he was was the one who agreed to let us set up this blog in the first place and he wants us to abide by the rules. We are a team. We work together in good times and bad .So no foul language , spamming, flaming, name calling or criticising or saying bad things about each other on the blog OK? Also Mr Tong has given strict instructions that no one is allowed to post or tag in another person's name (including Mr Tong's name)...All of you know what I mean. I have to give this blog address to the school and we don't want to have to be forced to shut down the blog because of undesirable content etc etc.

All team members will be able to post as soon as I get your email address so remember to keep those contributions coming...

We can all do it and we can all do it together!