Morning Run on Tuesday

This morning I reached school at 6.45 a.m. Kenneth was already there when I went to the canteen.He told me to wait until 6.55 a.m. While I waited, I saw Gideon walk to school. At 7 am we started running. As i had been ill, i just ran 1.6km. They rest also did the same.

Those present were gideon, nicholas , kenneth and me. Nicholas only did one round as he said he had knee problems.(0.8 km)


There is a change in training venue on Wednesday. Meet at general office at 2.45 p.m. There will be a bus leaving for turf city at 3 p.m.and there will be a return trip

See you all tomorrow at General Office. Don't be late.

American River College Cross Country Video 1

Here is a favourite running video of mine. Hope you like it...

I also find the quotes very inspirational...

Training on Monday

There was training in school today at 3 p.m. However, I did not go as i was not feeling well. After my maths remedial, which ended at 5.15 p.m. I joined the team to warm down.


As far as i know this is what they did : 840m x 7 . Pls correct me if i am wrong. They also did drills and worked out in the gym. Mr Yon and Mr Ong conducted the training. Miss Tan also came to see us at 4 pm. I was very surprised to see Mr Tong at 5.15 p.m.

Those who came for the training: yi Sheng, wilburn ,jia jun, gideon, Guo Qin, Chit Min , jun guang.

At the end of training , kenneth and wei sheng appeared.

There will be a morning jog at 6.45 am tomorrow.

Next training will be on wednesday at 2.45 pm in school.

Team HIHS Cross Country video

I enjoyed creating this video of the HIHS Cross Country Team ...

Wednesday's training and thursday's morning run

On wednesday after school at 2.45 pm we met at the general office. Mr Tong came and told us to select out tT-shirt size. I chose small. Ms Tan was also there. Then at 3.10 we boarded the bus to go to turf city.

All of us ran two rounds including the sec 1's. Ray came in 20m for the first run.

The boys who came were: Ray, Gideon, Guo Qin, Jun Guang, Chit Min, Janus, Yi Sheng and myself from the Sec 3's. From the sec 1's Nicholas, Kenneth Wilburn and Wei Sheng came.


This morning I ran 20m about 3 km. The rest who came and ran 10m were Gideon, Ray, Nicholas, Kenneth


Tomorrow is good friday so no training.

Good luck to all those participating in the national juniors at gombak stadium this week- end.

Morning run on tuesday

I reached school today at 6.45am. At 7 am these people appeared:

Nicholas, Kenneth and Joseph. We started running. We ran for 10 m or about 1 km. At 7.10 gideon and ray came and ran too.

How many km have we run so far? Is anyone counting?

Monday's training in school

Today there was training in school.Mr Yon and Mr Ong came down to train us at 3.45 pm. gideon, chitmin, yi sheng,ray,guo qin, jun guang, kenneth,nicholas, wilburn, wei sheng,joseph and daniel came. Sorry Chitmin that i left out your name on Friday...

Today we had the highest attendance so far - 12 boys...

We all had interval training:

5 x 840 m at 3 min rest.

We all performed badly as for some reason, we all had late lunches.

All of us managed to complete the training.It was an endurance run which is tough.

After we did the interval training, we subsequently went to the gym to do ten sets of gym work, namely Leg Press, Leg Pull-down, Hamstring & calf, Chest press(Free Weight), Sit up, Bicep Curl ( Free weights) , Squats and shoulder Dumbbell
Left(Free weight).We did all the stations for 3 sets each.I managed to do for hamstring 10 kg at 10 reps.It was tiring.My legs felt numb after tat.

Ms tan came into the gym when we almost finished and stayed with us to to end of training.She gave out the consent forms for the 48th National inter school Cross Country Championships 2007 on 18 April.
She said all sec 1's must go and support us when we are running.She also talked about the T-shirt which Gideon designed.She said all must come early on Wednesday at 2:45 to select T-shirt size. She also said that all B-boys must go for competition this weekend at Gombak Stadium. I can't quite remember who ran what. Chitmin. myself, ray and yi sheng are running 800m. gideon is running 100m and 200m. Guo Qin and jun guang??

Sec 1 boys can also go too. Details are available at SAA website

http://www.singaporeathletics.org.sg .

After that Mr Yon gave us a debrief.he said that we all should not play soccer before training as we would not be able to see our true potential.He also said that we should not eat less than 2 hrs before training and we must only drink plain water and no orange juice before training.Also, we should not drink too much water before training as we would get stitches when running.he reminded us it was only two weeks to nationals...

Next training is on wednesday at turf city.

Please remember to hand in all signed consent forms then.

Meeting at 2.45pm to look at t-shirt size. All who dont come will NOT get the t-shirt.

At 3.15 pm we will leave for turf city.



Thank you Ms Tan for coming to see us even though it was so late. We were so happy that we somehow forgot and greet you good morning...

We learnt a lot from Mr Yon today. He can really teach. Just like Mr Ong he can tell us all about gym workouts...

Remember to come for recovery run at 6.45 am tomorrow. Meet at general office...