Siti Nurhanis
Cgss
4H,'07
Cedar Sprints
sec 1-2004
5th for national juniors age grp-80m Hurdles
sec 2-2005
5th for national juniors age grp-100m HUrdles
5th for National Inter-Schools Track & Field Competition-100m HUrdles
3rd for 4x100m-team event
sec3-2006
5th for national juniors age grp-100m HUrdles
5th for National Inter-Schools Track & Field Competition-100m HUrdles
3rd for 4x100m-team event
liu xiang breaking the world record
For the 50m,I just tried my best to maintain the technique and sprint together.. It seems that for these few trainings, I feel as though I'm holding back ALOT and TOO MUCH..I won't realise it while running/sprinting but when i reflect back, it'll be too late to regret..I think its psychological that I take it as though-no spikes means slow... I don't know..It seems I don't feel that feeling that I used to get....That feeling of satisfaction-- that feeling that I always feel after each hurdle--the drive to go faster and faster... Today,i was really breathless which i have no idea why. I could not really last for the side wall drills and i was 'dying' but told myself:'do it one by one'. It was quite humid and i was sweating so much. Anyway,i must say that Clara is such a fast learner!!She learned to do the side drills in just a few min!! hmm,and i really do love her technique...((x actually i was expecting more running then drills beacuse i feel at ease when i run but pressurized when doing drills,it's so weird!! hmms... maybe my legs are literally stucked to the ground when i do drills and that's why!! I just watched Liu Xiang's hurdles race,and i was really amazed..His cadence is really fast and if only i was like him but first,i have to train not only hard but smart((x i can do it((x exercises: 3kg medicine ball on knee and push forward: 15 times each leg 3kg medicine ball placed on top(of your leg) with you lying down face up, one leg bent and the other lift up at 90 degrees-from lying down,hand try to reach for the ball.: 3 sets of 10each leg lie down(back face up,legs together) reach up for the medicine ball that your partner is holding on top of your head((x :3 x 20 rubber tubing: kick forward((X : 3x60(30 each leg) lie face down,butt kick-3x60(30 each leg) reflection: I tried my best to last for the high knee exercise because that's my weak area-not being able to last anything that has anything to do with high knee. For the schedule- run 200m and walk 100m, i almost died and gave up at the third set but i forced myself to do it-i had to persevere. I have to prove that i can do it! I felt a great sense of achievement when i finished my 8 sets! The 'squatting' exercise was fun-tiring but fun because i never did thought that something i do everyday as a joke could actually turn out to be an exercise during training. ((x thus, overall 4 STARS!!
Thursday, 28 December 2006
last training for the year
28 dec
thu
school
8.30am
10 min warm up
hurdle drill:
10 Hurdles x 5times each leg-trail leg drill
-lead leg drill
dancing drills :x10 Hurdle-5 times
-back and forth=1 time
run through:5 Hurdles-3 times
today's drills almost killed me!!i felt an electric shock feeling throughout my whole right leg on my first few attempts to do the lead leg drill...that was why i kept stopping halfway 'cause i couldn't feel my leg...it felt so numb when i took off but was ok after awhile-but still!! it was scary!!
dancing drills was ok-except for the bruises i got from that 'dancing' drill...hit the hurdle 3TIMES!! sheesh...wow...the floor was quite slippery,and it was drizzling slightly for awhile so we did three times...hmmm
today's rating?? 4STARS!!
eeyore
08:27
Tuesday, 26 December 2006
26dec(boxing day!! we didn't wear boxers though,lame jy)
tue
bishan stadium
8.30am(was late for trg for 5min cause i had to take an extra route to stadium)
10min warmup
2x 10x 70-80m('carpark')
3x20 situps
3x25 backraisers
4x15 each leg-hurdle drill [hurdle stretch position,and pull trail leg-bent in front of u,feet almost flat on ground]
COOL DOWN!!!
training was so fun!!i thought the 2 sets of 10 times of 70-80m was tiring and was going to be real bad....but I was wrong!! So for the first set,I did technique run for the first set...
When resting after the first set,I told myself that it isn't that bad afterall so i decided so go for speed((x but the first one for the 2nd set...I was just trying to get back the 'feel'/rythm...
So i made it through the runs and then jiaolian ask me to go to sze min for the schedule-sit ups,back raisers and the hurdle drill but i was shocked because sze min said that the quantity of the exercises is up to us....so i did the normal..except that for the back raisers,i did 25 instead of the usual 20 because i love it!!haha((x
so i give 5 STARS for today's training....beacuse i relaxed and i did it!!((x
eeyore
02:53
Saturday, 23 December 2006
eeyore
09:18
Friday, 22 December 2006
22dec
fri
School
8.30am
10min warm up
hurdle drill- side drill: 3x 15 each leg
lead leg 'kick the wall':3x20 each leg
mat drills-lead leg snap down:2x20 each leg
standing snap drill:3x20 each leg
trail leg table drill:3x20 each leg
24 steps:3x3 hurdles
26 steps:4x4hurdles
today was bad...real bad.that's all i can say...i was mainly trying too hard...
stars: 1 star
eeyore
19:54
Wednesday, 20 December 2006
20 dec
wednesday
bishan stadium
8.30am
- 10 min warm-up(3 rounds)
- Standing board jump X 10
- Triple jump X 5
- 2 X 500m
- 3 x 300m
Standing board jump was ok but for the triple jump,it took me 3 tries before I could really get the power. When i heard the schedule-500m and 300m, I was like ''WOOOHOO!!''
So, I tried to plan out my 500m but wasn't able to follow to what i've planned...I could only lift up my knees and swing my arms for the 1st 100m, I don't know..It seems that I'm holding back again..eeeuurrggh.....
Then 300m.....I think i did fairly ok but not what I used to do...I hate my performance today..
My 300m------arm swing and high knee only for the 1st and last 100m...yucks...
i just hate my performance today..
Just one more training for this year before I leave for pahang-hiking etc...I think i'll suffer when i get back---all the trainings i'll miss....haixhaix...
rating for today......: 1 STAR
eeyore
08:01
18 dec
monday
bishan stadium
8.30am
- 10min warm-up(3 rounds)
- 1 legged hopping (exchanging of legs) X 6
- 6 X 200m (run 150m; walk back 50m; run 50m; walk back 50m)
- 3 X 20 waist/hips/abdominal exercise
- 3 X 20 back raisers
- 3 X 20 right leg across body to left hand vice versa
today's training was........ok........the one leg hop and exchange leg was a little challenging especially when changing of legs beacuse i kept losing my balance...
things i learned from 150m:High knee(cycle motion) but must be fast.Arm swing-my left arm is as good as paralysed--right one was okay.Hug the curve for the first 50m of the 150m run.First few steps must be fast and not to immediately look up.
eeyore
07:48
Saturday, 16 December 2006
15 dec
friday
bishan stadium
8.30am
3 rounds of warm-up(10 min)
drills:7 drills-2x each
rubber tubing: tube around thigh/knee,hands against the wall,squat position and push forward(explosiveness) 3x20 each leg
(60m,80m,100m,120m,150m) 2 sets
medicine ball-squat position,throw upward/forward(with explosiveness): suppose to be 1 set of instead,did 2set of 20 instead!!
medicine ball-squat position,throw the ball backward/upward(don't release too late) suppose to do 1 set of 20, did 1set and 10 throws!!Today is super SUNNY!! that means,that i'm darker/tanner now!!haix... haha
so,we did 10 mins warm up=about 3 rounds....I felt as though i went faster then before but i don't know... Ok,so we did our normal drills and we asked jiao lian for today's schedule but she refused to tell((x she just said that it's going to be lighter((x
so we kept our hopes high ans did rubber tubing....I did with rahimah and si ying((x
To get that explosiveness during the exercises was really challenging-because mentally you're tired but you just have to push yourself((x
after the tubing exercises,we rested for awhile before doing speed work...
took my timing but can't really remember it cause i didn't record it...it was quite slow...
Started off well...but once i started on 120m, it was really hot and i started to slow down until
at the point where ms poon started running beside me asking me to catch her...
so....what i learned today-my right arm swing is ok..but my left arm swing is a bit too relax/slack,must maintain the leg cycle at all time...break up the run especially for 100m,120m and 150m into 3-4 parts...accelerate for the last 20m...
before the 2nd set,jiao lian said....I can tell the difference between a person who really tries her best or not during the schedule -whether you try to work on what she told us or otherwise...
so,the 2nd set...everyone really did their best-i really could see the improvement!!((x
the 2nd set ended much faster than the 1st one....
anyway..we did medicine ball and it was ok,for the very first one for the throwing upward/forward..i managed to throw over the railing...only for the first one...for the subsequent ones, i focused more to powerful throws forward instead for upward((x
then we did backwards...I learned not too release the ball too late and that i should have more drive/power backwards and i'm happy that i managed to do it!!
so therefore,I give a rating of 4 STARS today!!((x
eeyore
05:19
Thursday, 14 December 2006
13 dec
wed
8.30am
Bishan stadium
6 rounds outside
7 drills-2x each
high knee lift with cones(3 steps) x10
Bounding with cones(7 steps) x 10
5x300m but i did 4x300m
today, I'm really disappointed with myself for all sort of reasons.
First, I was late for training and then I kind of rushed through the 6 rounds but almost died at the 4th one..haix, and the list goes on...
The weather was really hot and i mean it. The high knee lift and bounding was really challenging-technique endurance...My technique wasn't that bad except that i have to keep my back straight(not to hunch[is that how you spell it??]) and I have to tuck my front leg and not let it hang loose..
All these technique endurance and everything set me thinking...I only have the technique and not speed,it won't bring me anywhere if only have technique and not speed...
I'm going to do more speed work!!
For the 300m,I can say that i did VERY,VERY BAD....i tried to feel the feeling of 'flying' like what ms poon has said for the bounding but I couldn't last,i couldn't lift my knees,i couldn't grab the track all because of my toe(not really my toe but a bunion which I'm having for quite some time),the pain has always been with me especially while sprinting or those schedule that needs me to use my ball of my foot to run or anything--the only thing to fight that pain is to land on the outer part of my feet which i can't during curves(or after curves)...
So,i tried to endure the pain by landing flat or on the heels which means that my technique will not be there,i can't grab and to make it worse is that we start at the 200m mark which means 2 curves,so after the first curve i had to change the way i landed and just tell myself to just finish it........I hate this feeling-it made me miss 2 proper hurdle trainings last year because i could not land or take off....
i really hope i can get a bunion guard or something so that I don't have to live with the pain anymore but it's almost impossible to get a bunion guard in Singapore and to get a customized shoe,it's just too expensive...if only i cant get that guard
so in all,i only rate myself with 1 and 1/2 stars....
eeyore
04:37
Tuesday, 12 December 2006
11 Dec
Mon
School
8.30am
10min warm-up
7 drills,2x each
hurdles:
eeyore
10:20
Friday, 8 December 2006
date:8 dec
day:friday
time:2.30pm
venue:macrithcie reservoir
Schedule:3km route:19.43min
it was really challenging-mentally. Luckily along the way, clara caught up with me and i decided to follow her(when i really felt like giving up), i forced myself to persevere. So,clara was my source of motivation at that point of time till we caught up with teodora(no idea how to spell,sorry) and naomi,and teodora was stopped every now and then and i was scared that something happened so i asked clara to go ahead first. So i tried to motivate teodora-she said she was tired and i told her that everyone is tired because everyone is going through the same thing-just dont let your mind cause you to fall into that trap deeper than the others,you have to fight it.. and fortunately,she fought it and we made it through!! my timing:19.43min, quite bad actually beacuse i'm suppose to do like 18 mins +....ok maybe it was due to a VERY VERY heavy lunch,my shoe or maybe slowing down and trying to follow teodora.........But eventhough so, to me,there's no such thing as excuses-eg. if you're late,you're late... it is a matter whether you want to do something or not-ok I'm getting crappy....haix anyway...today's training: 3 and 1/2 stars!!!
eeyore
03:57
Thursday, 7 December 2006
Date:6 Dec
Day:Wed
Time:8am
Venue: Bishan stadium
Schedule: 5 rounds outside bishan-warm up
drills-2x of 7 different types of drills-20m drills,5m sprint off
side drills-hurdle: 3x 5H each --left,right,center
24steps in between-3 stride-normal height: 5 times
7 big steps(about 7m)-3 strides:5 times
(10 small steps) -5 stride hurdling: 1 time
Reflection:
today's warm-up was so long!! it was like never ending-5 rounds...
Somehow the 5 rounds seems longer then the 6 rounds the other day!!Maybe its just psychological!
I felt heavy especially during drills whereby my body was aching from the last training.It was quite hard to react-from the drills to the sprint off and even harder to keep tall while doing the drills. Anyway,it was a good challenge to me((x
for the main schedule: HURDLES!!!!yay!
I was so happy when i heard that we're doing hurdles!!((x so,as per normal we started off with the side drills,and i realized that my trail leg was a bit too high and is not in the correct position-so i tried to improve on it. Then, mr tay told me to pull my trail leg FORWARD and not UPWARDS!! and i did it!!(i think)
But one thing i noticed for every run i did, i felt far from the first hurdle-maybe i was not driving enough power!! haha..but i told myself to just run through the hurdles and CAST MY FEARS ASIDE and i know i will survive!!
Then the height of the hurdles was raised to the second button..When i approached the hurdles for the first set,i don't know but i stopped and laughed((x I think i was crazy at that point of time-but i know i shouldn't tell sze min bout it so as not to distract her - i told myself(i'm the guinea pig,so if sze see that i can do it,she will think that everything is as per normal and she will run through)...so i ran through it and boy it was so much fun!! i just love it!! i feel so..... i don't know how to describe-i just love the feeling!!!!! i hope i can do it again!!((x
anyway....I will give 4 STARS!! for today's training!!((x
eeyore
17:24
Tuesday, 5 December 2006
Date:4 Dec 06
Day:Monday
Venue:Bishan Stadium
Time:8am
Food ate:four spoons of fried rice ((x
Schedule: jump/hop frm one side(line) of the lane to the other side of the(line) lane ---5times
60m,technique run---------8 times
300m,tecnique run--------2 times
suspended sit ups----------3x20
back raisers-----------------3x20
side sit up,suspended--------3x15
reflections: today,jiao lian was late for training as she tought training started at 8.30((x
Training was quite ok, I am finally able to do the proper jiao olian starts and it seems nice if i was a bit faster. The runs were really relaxing as it was all technique runs!! The exercises were 'fun'! But really, I love back raisers!!((x haha,and we saw a giant spider web and with a giant spider on it!!It's really scary!!
anyway,I'll give 4 STARS for today!!
eeyore
04:20
Friday, 1 December 2006
date: 1/12/2006
day: Friday
time: 8.00am
venue: Bishan stadium
ate: egg sandwhich and baked beans(hairycott beans)
Shedule:
eeyore
01:48
X run
<$MTEntryDate format="%I:%M:%S %p"$>
