--Its not how fast you run but how u run fast--

2007-07-23T08:43:00.000-07:00

nothing is easy in life.
you have to keep persevering no matter how hard it seems to carry on.
i have officially 'ended my 4 years of track life in cedar'.
and it wasn't easy for me to have lasted that long.

seriously speaking,i have thought of quitting many times.
but i didn't.
in a way,i couldn't.

however,i kept telling myself to just persevere.
i came out with my a motto in sec 1 and it motivated me for 4 years.

"persevere,improve,reach your dreams"
-simple English language.

if you persevere,you will improve regardless of technique or timing etc.
and when you improve,you'll feel so proud of yourself that you want to achieve more.
eventually,one day when you persevere long enough,you'll reach your dreams.
in seems as though I'm not making sense.

i know some people will read this sooner or later.
so i just want to get the message across: PERSEVERE.
when people tell you that you're nowhere and useless.
keep persevering.

a lot of people have asked me this:
"why are you training so hard for?"
-its not as though you've won anything over the past ____years.

but tell them that winning is not everything.
its when you do your best that matters.
and nobody knows whether you've done your best except yourself.
(((:

another thing is that: you know yourself best.
you know your body.
you know when you can or cannot perform.
there are times during training that you should take easy and there are times that you should push till you 'faint'.
-pushing for all trainings won't do you justice:I've tried.

last thing i want to say before i take my leave is :BELIEVE
believe in your coaches and believe in yourself.
trust me it works.
when your coach tell you that you can do a certain timing,tell yourself: i can do it.
do not doubt your abilities.
-you know more than you think.

i guess thats it.
((:
all the best to all my juniors out there((:
i love you and I'll miss you all.

Love,

Siti Nurhanis
captain of cedar sprints '07

2007-07-14T21:05:00.000-07:00

friday
130707
8.15am
cck stadium

100m Hurdles finals.
i just couldn't go.i just couldn't do it.

2007-07-14T21:04:00.000-07:00

wednesday
110707
cck stadium
7am

400mHurdles finals.

finally,an individual medal after 4 years. bronze((:

2007-07-10T03:25:00.000-07:00

tuesday
100707
cck stadium
9+am

400m Hurdles(heats)

my first individual race and i started off well.
((:
got into finals.tomorrow's the finals.
so yupp.
today-i relaxed at the first 200m and caught up at the last 200m esp the last part.
phew.
5th qualifier.
tomorrow lane 2.
((:

2007-07-05T02:39:00.000-07:00

Wednesday
040707
school
2pm

4x30m blocks start
4x2H blocks starts
3x80m block starts

the 30m block starts helped a lot. It made me feel extremely fast when i did the block starts over the 2Hurdles.yay ((:
i'm ready.
((:

2007-07-02T09:36:00.000-07:00

monday
020707
serangoon
2pm
las trg AS A TEAM.

wow.
4x100m relay.
300m-i love my timing after a looooong time.((:

last training together as a team.
all the way cedar track.
((:

2007-06-30T19:45:00.000-07:00

friday
290607
serangoon
3pm

hurdles.
3x11H,reduced steps.

what's left is to BELIEVE and ATTACK.

2007-06-28T09:05:00.001-07:00

wed
270607
serangoon
2.30pm

relay.
((:

2007-06-25T05:30:00.000-07:00

monday
250607
serangoon
3pm
(term 3 starts TODAY)

hurdles:
3 x 9H,1 stride- trail and lead leg drills(side)
4x9H,1 stride- 5 min rest
1x 4H,5 strides.

today's performance was horrible.
i didn't had the speed and simply tired.
as a result,i was unable to clear the hurdles and received multiple bruises from hitting the hurdles.

2007-06-22T08:22:00.000-07:00

friday
220607
serangoon
0730am

relay and hurdles.
relay-passings and 2 full runs.
hurdles:2x9H(1 stride)
2x4H(5 strides)

NICE!((:
i love my hurdles today.
not bad at all.improved((:
yay.
but i was quite tired.4HOURS OF TRAINING.
WOW.
i persevered.((:

2007-06-22T08:20:00.000-07:00

wed
200607
serangoon
0830

relay trg

have to aim more accurately.
to accelerate at the last 10m.
jia you.

2007-06-18T01:03:00.000-07:00

monday
180607
serangoon
0830

side drills-9H(left,right,center)
one stride hurdling: 9x9H.
2x80m

chaos today.
other than that,i have to take note of certain things

be aggresive
move my hands
pull my trail leg FASTER.
lean forward:SNAP!

1-2 more weeks.
how am i going to perform?

2007-06-15T09:13:00.000-07:00

friday
150607
victoria junior college
2pm-5++pm

mini-competition:
100mH.
100m.
4oomH.

100m Hurdles was utterly rubbish.
only one 3 strides.
sheesh.
timing wasn't really there.
100m.just hated 100m-it's like so straight and bare.
ok,nvm.
again.ending is BAD.

400mHurdles!! i'vw waited the whole day for it and eventhough the timing wasn't there I like the feeling((:
i need more competition.

but really.just now was .......................
couldn't feel the power.

2007-06-13T01:28:00.000-07:00

wednesday
130607

choa chu kang stadium

7.30am

100m time trial at 8.30am.

200m time trial at 9.00am.

400m time trial at 9.30am.

100m: i'm stagnant............................................... ((:

200m:FUN! was really fun.weeeee

400m:AWESOME.

2007-06-11T04:10:00.000-07:00

monday
110607
serangoon
0830

3x120m
2x220m

didn't know what to expect-timingwise and speedwise.
did the schedule alone-feels weird.
noone to pace you.
wow.i puked/vomited after my 3rd 120m if i'm not wrong.
i hate the feeling when you're about to puke.
BUT the feeling of relieve after that is really cool.

i was quite happy to hear the schedule.
SPEED TRAINING.
one of a kind.not easy to get speed trainings.
i've concluded something,why i have not been doing THAT MUCH speed trgs.
but i shall not say here.
i should take the initiative next time.if there is a next time.
((:

2007-06-08T04:43:00.000-07:00

friday
080607
bishan stadium
0830

-normal drills.
-3x130m(10 walking steps from red line)
-1x200m

baahs.normal drills. never really liked it-it makes me wanna puke.
the drills ALWAYS make me SO SO tired before the schedule.
that's why i so-called LOVE hurdle and relay days((:
oh wells.
130m: i should not look up so fast-just focus on my first few steps and i should accelerate at the last 20m.
i did just what i'm supposed to do and TA-DA! i got a better timing than my 1st set((:
three cheers to MEEEEEE.
but the last one: i was a little in a daze. sze min,i hope u're fine((:

so 200m.
7 of us running together.
lane 1 isn't so bad.i LOVE CURVES. it makes your run seem short.
((:
haha.no idea what was my timing but i think it wasn't that bad.
SPEED!!i gotta improve on that.
3 more weeks before nationals.
i have to make THE difference.
my last year to prove to others that I CAN DO IT cause I WILL DO IT.

wow (0_0)
i just realised that i'll be down at choa chu kang stadium ALMOST EVERYDAY.
its quite weird that hurdles heats is in the afternoon.
this means that........i can't run around in school in the morning.
i'll be down in these days(tentatively):

6 july (am)
9 july (am)
10 july (am)
11 july (am & pm)
12 july (pm)
13 july (am)
18 july (pm) [FINAL DAY]

so i'm down 7 out of the 8 competition days.
WOW.i have to be as fit as a fiddle.
and i really need someone to help me out with schoolwork.
poof.
ok,such a long post.

2007-06-06T05:46:00.000-07:00

wed
060607
serangoon
8.30am

relay trg:
4 relay passes-1st to 2nd and 3rd to 4th.
3-4 relay passes-2nd to 3rd and 4th to 1st.
2 full runs.one without blocks one with blocks.

relay passes was fine. The weather was great-not too hot.
i survived but being able to last.
full runs-1st one:didn't managed to catch sze min.
i couldn't last.didn't accelerate,but if i did,i can't last.
2nd run-better:accelerated but felt a little close but it was alright.
used blocks:the sedia was SUPER DUPER LONG!
my legs were SHAKING!!so when i took off from the blocks,
my muscles feel like a spring that has jammed up.

oh wells.
need to train my speed.
need to l*** *****t
((:

2007-06-04T01:00:00.000-07:00

mon
040507
0830
serangoon stadium

2x60m
2x7H,3 strides-last 3 hurdles reduced.
6x5H-5 strides. 10-11m

horrible,terrible.
everything is so...horrible.
i need to learn to step down faster,react faster, pull my trail leg faster and run with speed.
and i need to learn it FAST.

i almost cried just now for not being able to clear my first set of the 7H TWICE.
it was horrible.
it was terrible.
i felt .........................
i need a miracle from within.
i need motivate my self and cheer up((:

2007-06-01T06:30:00.000-07:00

fri
010607
bishan
2.30pm

6x50m
6x200m

aaaaaaahhhhhhhhh!!!i've lost all my speed!!
like aaaaaaaahhhhhh!! panick!!
i need to train up for my speed.
haix,how can this be??!!!!
anyway.200m was a K.I.L.L.E.R!!
reaching the 3-4 set,i died-ed. almost fainted or just wanted to fall flat.
but NO! i PERSEVERED!
yay.
my legs were not like jelly.THEY WERE JELLY when i ran my 4-5th set.
i'm happy.cause i endured through the challenge of this training and managed to get an awesome timing-based on my jelly legs.((:

2007-05-31T11:20:00.000-07:00

wed
290507
2.30pm
bishan

relay.
1st-2nd passing x 3-4
2nd-3rd x 4
2(4x50m relay)

-_-"

2007-05-25T07:54:00.000-07:00

thursday
240507
school
3pm

hurdles:
3x4H block starts-3 strides-no reduced steps.
4x4H -5 strides,3 strides and 5 strides
30x 2 crunches.
30x2 sit-ups
30 x 2 hurdle sitting drills.each leg

tiring,really tiring.
but another enjoyable training.
sze min left a mark on the hurdle.
i hit the hurdle today-it was so hard that i bent it and BOTH sze min and mr tay had to bend it back.oh my.
sorry school.haha.
hmms. yupp.((:

2007-05-23T05:28:00.000-07:00

wed
230507
bishan
2.30pm

2 x 2 x 300m-8H
(10 min rest in between)-as good as 4x300m-8H
double leg hop-lowest hurle:3x8H
dancing: 2rounds (back and forth)

training was ((:
my timings are consistent.
yupp.
yay.
but i can't feel whther i'm too fast or too slow.
its just the urge to accelerate or decelerate.
haha.
fun,fun,fun.
i love training.
for those who do not like training,if there are such ppl, you are missing ALOT!
because the only way to 'survive' is the passion and love for training and running.((:
yay.

2007-05-21T07:41:00.000-07:00

monday
210507
3pm
bishan stadium

3x4H-3 strides,reduced 1 step.
3x5H-5 strides.

i'm soooooooooo slooow today.
can't pull my trail leg aggresively.
guess i'm tired of things that has been happening lately.
but i have to endure and persevere.

2007-05-17T03:53:00.000-07:00

double update:
170507
thu
school
2.30pm

4x10m
4x15m
6x40m(i think),rope on waist-pulled by friend
medicine ball-throw-3x20
-double leg kick up3x10
-lie on stomach,roll ball on back opf the leg3x15

fuuuuun!!! i love trainings((:

160507
wed
bishan
2.30pm

2x300m Hurdles(one of my timings is faster than nat juniors finals,yay!)
60m,80m,100m,80m, and 60m

training was fuuun
esp. hurdles((:
yay!
i'm happy
((:

2007-05-14T05:39:00.000-07:00

140507
monday
3pm
bishan stadium

4 x 4H(reduced one step.)-3strides. with blocks.
2 x 4H(12m,starting line to 1st hurdle-21m) w/o blocks.
6 x 6Hdouble leg hop/bounce/jump. (height-lowest)

mondays will be 100m H day!(:
wed and fri will be 400m and 400mH days.((:
i cannot give up on 400m no matter how much i 'hate' it.
mr tay believes in me.
i have to believe in myself.
i CAN DO IT.
yay((:

2007-05-12T05:04:00.000-07:00

110507
friday
bishan stadium
3pm

(90mx6,4 min rest in between):
20m in,15m out,20m in,15m out and 20m in.

exercises:
EAGLE.6 hurdlesx5
DANCING.6 hurdlesx10 each side(5 rounds each)

i dont know what to say.
so i shall not comment.
all i know is .................(haix)..............................

2007-05-10T05:26:00.000-07:00

wednesday.
090507
bishan stadium
2.30pm

10min warm up
drills. extension and fast leg is gone.
changed to sth and bounding.

hurdle:
-wall (side) drills: 30x3 each side
-sitting drills: 20x3 each side
-sitting and lift lead leg:20x3 each side
-sitting and lift 'both legs':20x3 each side
-walking drills:3x6 hurdles each side
-normal drills: 3x6 hurdles each side
-one stride(3.5m): 2xhurdles

-exercises:(all 20x1 each side,if any)
crunches
superman
side-legs up(upper leg)
side-lower legs
swing frontwards
swing sideways

10min cool down

training was ok((:
but i know the drills(not schedule) killed me.
hmms, gotta build up on my stamina.
sheesh.
supposed to do 60m,80m and 100m instead of exercises but it rained.
i hope we'll train at serangoon stadium!!.
its so much nearer to home and civilisation(only some will understand)
haix.
i heard that their track is so nice!!
i hope that their hurdles can be used!!!
haha.okies,so thats it for today!!actually yesterday((:

2007-04-15T03:23:00.000-07:00

sat
14042007
2.15pm
bukit gombak stadium

100m Hurdles-heats
i was really laughing throughout my run.
jia yuan knows it.
7th qualifier.

3.15pm
100m H finals.
it rained.
but its a blessing in disguise.
really
i felt fast.
sze min was freaked out by me.
she thought sth happened to me.
cause i 'shouted'.
i couldn't help it.
my last burst of energy.
i seriously thought i was 4th.
so went i heard i was 3rd.
i jumped really high-i think i could have joined high jump.
haha.
bu really,my first individual medal after 4 years.
i'm proud of it((:
thank you mr tay esp.((:

today.150407
bukit gombak.
2pm

400m H finals
sheesh.
i DIDN"T MOVE THE LAST PART.
but it was a 4th psition with no regrets.
i really ran my best till i coldnt walk at the end.
my body could last my leg couldn't.
oh wells.
i love myself cause i'm AWSOME!!((:

yeah.now,finish up sport day heats and then STUDY!!((:

2007-04-11T05:26:00.000-07:00

wednesday
110107
2.30pm.
school

warm up
side,lead and center drills
6 Hurdles(yellow mark,one step back)x3

had triple jump-sports day in between training.
so i did one run and then i went for triple jump.
wasn't too good for the forst three jumps but i did 9.75m for the last one.
and i'm third!!((:
at least its something.

i love hurdles now.since i can do 3 strides!! 16 s flat here i cooomeee!!((:

2007-04-09T07:20:00.000-07:00

monday
090407
toa payoh stadium
3.15pm

hurdles:
drills(loads of them..mainly the increasing of steps)
run through(-1 step) x 4 sets of 6 hurdles w/o blocks

i love myself!!
did 3 strides
starting was fine((:
just remember to run straight not to one side...OoOooOO((:

2007-04-08T06:58:00.000-07:00

sat
070407
bukit gombak
nat juniors

100m heats

it was raining.
haix, everything was delayed.
then it stopped. i was happy
but after we got under the tent.
it was delayed further.
haix
felt really cooled down
couldn't move
the longer i take to start my race after warming up,the more tense i am
my competitors actually asked me: "are u ok? u look tensed"
oh man,that's bad.
result:horrible starts-pop up
horrible run

sunday
080407
bukit gombak
1.30pm
nat juniors

400m Hurdles:qualified for finals

today, i was 1/2 an hour late for my race
[it reminded me of me being late for 80m Hurdles in sec 1 which costed me my 3 strides]
so i did my fastest two rounds warm up(i think i can join 800m!!)
did super stretch
did 2 sets of high knee drills
5-10m striding
and 2-3 starts over 1 hurdle with blocks

reporting time was at 1.25pm-25 minutes late
so i psychoed myself.
finally,mr tay came and told me how to run! luckily he came!((: phew
so, told myself to relax and i think ppl must have thought that i'm mad
cause i was smiling to myself((: haha
yeah so i did as told,
i started slow.
kind of followed the nanyang girl and ensured that i'm not left too far behind.
so i slowly whacked the last part
wasn't that tiring.
man,i'm starting to love 400m Hurdles.
gotta fight for 3rd placing.cannot let that jaime get that position.

moral of the story: train less for 400m Hurdles and just go for the competition???
haha((:
no, the moral of the story: trust your coach and do what he says((:

2007-04-05T02:46:00.000-07:00

thursday
050407
3.30pm(invitational relay race)

time: 52.++
today was total RUBBISH..
all of us weren't prepared for it AT ALL.
we were not fully warmed up and we were simply tired.
so,we just ran.
i couldn't pass to sze min properly.
my starts and my run was atrocious.
but to break a 'new championship record' was really funny.
but the medal was really nice((:

oh wells,gotta finish up h/w by tmr-DIEDIE
sat sun competition+ my cousin's wedding-oh man,freak ah
sheesh.

2007-04-04T07:22:00.000-07:00

wed
040407
bishan

100mHurdles,sports day finals((:
4x400m,sports day heats-3rd runner
3 x 200m Hurdles

today was really AWESOME!! i hate whatever happened in sch today but i love the afternoon!!
it cheered me up!
managed to do 3 strides for 7-8 /9 in between hurdles!! like from none to this!! woohoo
and for 4x400m,i wanted to 'stride' and i feel so relax for my run....no pressure no nothing.
i really like the feeling of sports day!!
it helps me 'peak'!!((:

yeah, now i'm so ready for 400m Hurdles this sunday
my timings are not that bad. ijust have to endure and persevere!!
all the way siti!!

2007-04-02T05:02:00.000-07:00

mon
020407
bishan
3.15pm(bio)

HURDLES:
lead and trail leg drill-alot of times with different distances((:
Center drills(more like 3 strides)- 2-3times
100mH(back 2 steps) x 8Hurdles x 3times,3 strides-AWESOME
2oom x1-WOW
exercise: 2x20 each leg lie down on stomach. raised one leg as high as possible(leg straightened)

today was AWESOME!!((:
yeah,just remember my starts- not to stop after i start.
and that i have to keep myself LIGHT!! lose weight as well man
200m was wow,i have not done that in ages and the feeling was really AWESOME!!

2007-03-30T22:04:00.000-07:00

fri
3++ pm
kallang 'practice' track

3x150m
2x250m
1x150m

today was HORRIBLE,TERRIBLE,VEGETABLE!!!
urgh,i couldn't move, hamstring muscle was tight, couldn't breathe,
my last part is so sucky....

BUT

i like the starts of all my runs. i can start but i can't end.
hmmph.
400mH--here i come to overcome my FEARS!!((:

anw, sph relays was awesome!!
nothing much to say actually

ohs and mr tay asked a few of us to think on what motivates us.
i thought of a few:
-mummy
-my baby sis
-my family that is
-someone
-just thinking that i'm awesome
-my teammates and juniors
-MR TAY (i'm not kidding)[he helps me believe in myself((:]
-things that makes me feel secured for that trg day or competition.(if just ONE person/thing makes me feel secured for that day[trg or competition day] i can run well)

things that make me feel secured:
-those listed above
-my double socks
-my discman
-certain stretches and drills
-a hug(from my family or friends)

yeah.
oh and for the last trg

28march
toa payoh
3pm

hurdles: 3 stridesx5
5 strides
7 strides
1 striding(horrible)

the 5 strides was fuuun.
the 1 stride was nooot.

2007-03-26T04:59:00.000-07:00

sph was awesome!!((:
well done my dear trackers.
have not been updating-hmmm, well mainly past trainings have all been relay trainings((:

btw, the tentative schedule for national juniors age groups is out, do check it out:
http://www.singaporeathletics.org.sg/download/SporeJuniorCships2007-tentativeeventschedule.pdf

2007-03-21T09:05:00.000-07:00

21 march
wed
bishan
2.30pm

300m trial-YAY P.B.!!
4x200m-1st runner....((:11
4x100m-1st runner....P.B((:

i think today is officially a P.B. day for me!! haha..i want this to last for 1 mth!!yay!! hhahax((:

2007-03-17T11:38:00.000-07:00

14 and 16 march
wed and fri
bishan stadium
8am and 8.30am respectively

i shall combine both trgs together cause bothe were relay training.
buuuuut....on fri, was eally tiring day-guess jiaolian realised it
we did 3 full runs-1st one was atrocious(but quite ok with alot of mistakes here and there)
2nd-PB!! (quite shocked though)
3rd-so-so..ot that ba

then on fri,did 4x200m-1st runnr: went too fast for th start but not bad at all((:
i think its my pb((:
oh wells...march hols are over

2007-03-12T12:47:00.000-07:00

12 march
mon
bishan
8.30am

150 time trial
relay-6 time passes
1x50m(4x200m)
2 full runs-timings ae not bad but CAN be improved.

today's weather was quite hot(loads of VITAMIN D [and uv rays])
haha...i felt super duper fast today-actually not quite but i felt fast,which was gd enough
150m- missed my pb by 0.16seconds!! sheesh
but nevertheless it was OK!!

[[tryin to upload the 5 second armswing but the camera has no wire-or at least i have n idea where it is!!]]

2007-03-11T07:23:00.000-07:00

9 march
fri
sch
2.50pm

relay!!
passing zones and starts

i seriously think the photographr were really distrating-no hard feelings but really it kind of 'wasted my time'
haix...

2007-03-08T05:58:00.000-08:00

7 march
wed
bishan
3pm

relay!! passes at relay zones(duh)
2x(4x50m passes)
2x (4x100m relay full run!!)

today, i tried not to place my hopes too high-i'm just scared of being 'cheated' again...ahaha,so i was mentally prepared for anything...
BUT IT WAS RELAY DAY!! woohoo
hahah...everyone knew that this is the day that we have been waiting for all the while!! and that we are not going to waste this day..so i reminded the sprinters esp the rlay runners-everything starts from the mind((:
and believe it or not, c div shaved off 4seconds off their original timings while b div shaved off 2 whole seconds off our timings and furthermore,the other grp of sprinters did quite well for their schedules-jiao lian was so happy((:

THREE CHEERS FOR SPRINTERS!!((:

2007-03-06T04:17:00.000-08:00

5 march
mon
bishan stadium
3.45pm(had bio remedial)

5min warm up
no drills
straight to striding after stretching
3x60m
3x150m
2x300m
5x30m speed bounding(did a little more((x)

in all, training was really bad today--in fact,its the worst that i've ever felt before...
i dunnoe,i guess it was the 5 min warmup and the straight to striding that i couldn't move fast enough. i can literally feel my legs go 'pap--pap--pap--pap' instead of 'pappapapapapapap'.....AAAhhhh!!!was super disappointed with myself-but i told myself that i have to push no matter how bad/how inactive my legs are,i just have to do it...((x
hate my performance today--
and the sprinters promised themselves and the team sth..they are going to challenge themselves within these 2 weeks..they are going to prove others wrong.
i trust them and i trust that they will NOT upset themselves and the team.
((x

2007-03-01T21:43:00.000-08:00

2march
fri
8.30am(oac hols)
bishan

eeyer...was cheated again!!no relay -_-'' but the schedule was not bad at all

3x100m
2 x (200m,40s rest,200m)
sit-ups(half-hanging)..3x20
back-raisers.....3x20

that's it!!quite light in a way...timings were way off,aaaaahhhhhh!!! it sudenly feels so different to train in the morning!! jingjing came by the way...jia you for her 'A' lvl results later!!((x

2007-03-01T21:37:00.000-08:00

wow,right after wed's trg i was K.O thats why i coldnt update.
then went out for research the whole thursday so i only have like NOW to update...

wed
28feb
2.45pm
bishan stadium

stairs trg.... x 10
one leg hop up the grandstand....x5 each leg
pushups.....3x20
lie dwn alt leg alt hand-3x20
2x10xrun from the shop to the other end...60-70m maybe??(ran with ying ying)

today was not bad at all,it's like speed endurance which could have killed me but sadly it didnt!!((x
felt quite fast for some of the runs...not bad not bad...

oh and poor jennifer!!it was raining so heavily and she's still running in the rain!! oh my..

2007-02-27T02:59:00.000-08:00

26feb
mon
sch
3.40pm

10x double leg jump over 6 cones with 2 seconds squad in between....and 1kg dumbell on eah hand
5x each leg, 3kg 'sand tyre' on the shoulder,hurdle drill over 6 cones
2x better leg, 3kg 'sand tyre' on the shoulder over 6 cones(skip/faster)
3x20 each leg wall drills(side)
2x20 each leg lead leg wall drills
3xstarts w/o blocks over 1 H
3x starts with blocks over 2H

today was so....tiring
i was aching after the jumping exercise...
sheesh

2007-02-23T15:50:00.000-08:00

23feb
fri
school
3.15pm(chem remedial)

To the cemetry/park?
5x 30m upslope
2x4x 50m upslope(10m-fast,20m-maintain,20m-accelerate)
20-25m 'run with cones' -body lean forward.

unfortunately,before we could start on the downslope, it started raining!! sheesh,i was waiting to do downslope thrughout the entire training. I guess it was not my day((x
For the cones thingy, i really felt like flying off,i find it cool!! haha

went home with jing jing after training today and we talk about loads of things but she made me realised somethng that i doubt i will ever realised throughout my entire life.
I never thought that a small spike nail like that can have a strong link to our lifes. wow-i'm amazed((x
i've always been inspired by her. i can't wait to share it with the team soon.((x

2007-02-21T06:09:00.000-08:00

21feb
wed
bishan stadium
3pm

3x30m
3x120m
2x400m

30 and 120m was AWESOME!! haha((x it wasn't that bad at all but i guessed the 400m was F.O.S! my timings were totally off and rubbish--everybody's timing was not gd at all...
for me, i couldn't gauge the speed that i'm suppose to go at. I've been loads of 300m and 500m but not 400m so it was really bad and having to be one of the 'pacers' and going on the outer lanes just made it worst....sheesh

ohs, and i find ccl way cool!! i mean childcare leave!! i didn' t know there were uch things!!((x

2007-02-17T21:09:00.000-08:00

14feb
wed
bishan stadium
3pm

100m time trial))x
4x250m(yay!)

training was inpiring!!no idea why((x

2007-02-13T02:57:00.000-08:00

12feb
mon
sch
3.45pm

side drills
(starts over 3 H & starts over 4H)x3sets-----7.5m

today wasn't that bad except for the last set when something wrong just had to happen therefore i had one nice bruise (which felt like an open wound) on my shin, which feels a jelly now!! sheesh, due to that,i wasnt able to do my other set of 4 Hurdles properly and i cant even finish it---poof,hav to reflect on what seriously went wrong for my starts...((x

2007-02-11T06:32:00.000-08:00

9feb
fri
toa payoh
3.15pm

relay today!!! not really in the mood...but relay is loved!!

2007-02-08T06:15:00.000-08:00

07 feb
wed
bishan stadium
2.45pm

warm up
normal drills
2x500m
5x150m
2x100m of small-hops/jumps(not double leg)

today, i had a really bad start in school so i wasn't really in the mood.....maybe i was just tired...it got worst when we had no relay--but i cheered up upon hearing my 500m timing!! i improved so much(by 10 whole seconds!!)...and then i felt even happier to improve another 4 whole seconds for my 2nd set...((x
the 150m was really motivating and i maintained...but the lactic acid was really building up after each set...but i made it through((x

so, after that we did small hops/jumps but i wasnt really in the mood again but the hop/jumps wasn't tiring...yeah so we ended a little later than expected....

whatever is written in this blog is entirely about MY feelings((x and i am not referring to anyone indirectly....it was all what I felt AT THAT POINT OF TIME((x thank you((x

i'm awesome and i produce fantastic results and timings!!

2007-02-06T06:44:00.000-08:00

5 feb
monday
school
3.45pm

warm up
wall drills: 3x20 side drills(per leg)
3x20 kicking drills(per leg)
hurdle drills,side,side center
4x 1,5,3(strides)
6x block starts over one hurdle
cool down

today wasn't that bad except for the wall drill which causes me to ache all over...
other than that i should just learn how to RELAX!!!((x yeah...jia you ME!!((x
rating for today's training:3and 1/2 stars

2007-02-02T04:55:00.000-08:00

Date:2nd february
Day:fri
Time:3pm
Venue:BIshan stadium

RELAY TRAINING IS LOVED!!

passing-1st to 2nd: 4times
2 full runs
6x200m(relay),which means that i only ran one 200m!!((x

today was fun except fpr the fact that me and sze wasn't really in the mood...haix...
but hey!! relay is loved man!!((x
i love my performance today for 4x100m but for 200m,i was merely striding...

((x

i was thinking about alot of things in my life.....really alot- the past,present and future and i realised how much i love my parents!!((x that was random but i really do love them ...yay!((x

2007-02-01T04:31:00.000-08:00

HAPPY BDAE SZE MIN!!!!

date:31 jan
day:wed
time:3pm
venue:bishan

5x30m
3x100m
2x300m
exercises:
3x10 human lift(friends on your shoulder)
3x15 buttkick(person behind)
3x20 pusch-ups(girl style)

2007-01-28T23:19:00.000-08:00

wow...i'm sick today-absent from school so therefore, i didn't go for training:(( haix,if i'm not wrong i'm supposed to do speed work!!! AAaaahhh...how can i ever miss something that i really need...okies,i hope i'll be well enough to attend training on wednesday because my body's really weak-lack of sodium chloride or glucose--i can't remember...sheesh
oh wells,i just hope that i'll be fine by tmr or wed((x

2007-01-27T02:17:00.000-08:00

Finally i can use the computer...One excuse after another...well,there you go:all the trainings that i didnt update((x at last....
hmmm....first competition:1st and 2nd of march-swift relay if i'm not wrong((x

hahas....((X I LOVE TRAINING!!

............................................................
Date:26jan
DAy:Fri
Time:3pm

4hurdles-5 stridesx3
boundingx3
hop,hop,step x 3each leg
dancing srill(side ways,hurdle style)x3(back and forth)
hands up(high knee,ankling,extension,fast-leg)x 1 each

............................................................
date:24jan
day:wed
time:3pm

relay-baton pass 90m x6, receive x2,full run x2

.............................................................................
date:22jan
day:mon
time:3.30pm

300mx3: 50.58,51.93,53.85 avg:52.12
500mx3:1:47.05(not accurate,ms poon didnt take my timing!!) , 1:50.91 avg:1:48.98

.................................................................................
date:19jan
day:fri
time:3.15pm
4x100m relay training-baton exchangex5,full run x 2
.......................................................................................

date:17jan
day:wed
time:2.45pm

5 hurdles-lead leg hurdle/trail leg hurdle raised x3each
4m in between hurdles with 3 fast/small stepsx5
6hurdles-4m 1 step hurldingx2
1 'fun' full relay run with sec 2s.

2007-01-14T02:39:00.000-08:00

fri
12jan
school
3pm

10min warm up
8 passes along staff room
standing pass
standin pass with eyes closed
sitting pass

today,training was postponed to school due to the weather but it was fun to run along the 2nd level outside the satff room. Training was not bad at all...((x
rating:5stars

2007-01-11T03:54:00.000-08:00

sorry that i did not update....i had no ACCESS to computer because my elder sister had to do her project...so in total...i missed-2TRAININGS!! due to 'i'm gifted so are you programme'!! but it's worth it...i learned ALOT during that programme-so,i applied to training and keep telling myself that i'm great and i'm awesome and i can do it!!((x

so mainly,training on monday was in school
7 jan
mon
sch
3.45pm

-6H distance shortenedx3
-3 strides for first 5 H& 5 strides for last hurdle x3
-4 H-height of trail leg raised (higher than the lead leg) x2
-height of lead leg is higher than trail legx2,alternate heightsx1,one stride hurdling-3m,3.5m,4mx1each

throughout thew whole day...i psychoed myself and i did it!! LAW OF ATTRACTION!!
((x
rating: 4stars

10jan
wed
bishan
2.15pm

-6H-5 stride hurdlingx4, exercises (20x2):

sit ups & back-raisers
sit upsheel raisers [together]
tubing-butt kick lying on your tummy
tubing-kicking up and down wit knee up to chest level
launches

supposed to do 12m...couldn't reach...changed to 12 steps...me and sze could reach it but clara couldnt so we reduced to 10 steps((x

today's training isn't bad((x anyway....fri-relay!!!

2006-12-28T08:27:00.000-08:00

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!!

2006-12-26T02:53:00.000-08:00

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

2006-12-23T09:18:00.000-08:00

basically this post is all about photos that i found on the internet...

2006-12-22T19:54:00.000-08:00

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

2006-12-20T08:01:00.000-08:00

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

2006-12-20T07:48:00.000-08:00

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.

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...

2006-12-16T05:19:00.000-08:00

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

2006-12-14T04:37:00.000-08:00

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....

2006-12-12T10:20:00.000-08:00

11 Dec
Mon
School
8.30am

10min warm-up
7 drills,2x each
hurdles:

side wall drills:3x30 each leg
"kick the wall"(lead leg) drill:3x 25 aech leg
on the mat(lead leg drill):2x20 each leg
normal side n center drills: 3x5 hurdles
4 Hurdles,24 steps,3 strides:x 4
5 Hurdles,12 steps,1 stride:x2
5 Hurdles,12 steps frm mark,5 strides:x1

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

2006-12-08T03:57:00.000-08:00

date:8 dec
day:friday
time:2.30pm
venue:macrithcie reservoir

Schedule:3km route:19.43min

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)

reflections: Woohoo!! today's training was crazy-ly fun!! for the 3km run,i had trouble running due to the terrain which was SUPER slippery and with the addition of a flat sole of my shoe-it was really scary,instead of just spinning my leg down the little 'fun' slopes,i had to hold back beacuse i was scared that i would fall onto the other runners(ld) who were in front of me..
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!!!

2006-12-07T17:24:00.000-08:00

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

2006-12-05T04:20:00.000-08:00

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!!

2006-12-01T01:48:00.000-08:00

date: 1/12/2006
day: Friday
time: 8.00am
venue: Bishan stadium

ate: egg sandwhich and baked beans(hairycott beans)

Shedule:

6 rounds around the stadium(outside)
drills: (2x 30mdrills and 5m sprint off)

ankling
high knee
butt kick
shuffling
extension
fast leg
back to school

3x 60m-high knee drills
8 sets of 200m(60-70%),100m walk
execise:3x15 each leg --left ankle on right knee,right hand hold on to the wall for support, and bend with body straight with right leg/thigh parallel to the ground or lower.

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!!

2006-11-27T04:26:00.000-08:00

today:
did session 3 of the hurdles workout...let's see....oh ya,and i worked on my -not-so-good- lead and trail leg.

1.lead leg drills
a.wall drills -50 times
b.mat drills (using a high jump mat) - 20times
c.standing lead leg drop and run off-5times
d.standing lead leg dop over 18"hurdle and run off-5 times

2.Trail leg drills
a.wall drills-50 times
b.trail leg with tension over 27" hurdle(with partner)-5times

3.box stand/hurdle-5 times each
a. stand on box with trail legheld in hurdle position-drop trail leg to track-hold in position on one leg and sprint
b. stand on box with trail leag held in hurdle position-drop to track hold in position on one leg and sprint over 18"hurdle
c. stand on trail leg one step behind box- run placing lead leg on box-run off of boxand immediately run over 18" Hurdle

4. five steps drills-5 times each
a.Hurdles placed 5 steps apart-walk over with arm extended -with lead leg and trail leg on proper form
b. Hurdles placed 5 steps apart-arms extended-skip over hurdles- with lead and trail leg in proper formand snap down
c. 5 hurdles placed 5 steps apart,run through-snap down and cadence

5. Hurdling-4 times
a. 5 x 24" hurdles placed 24 steps apart(6 metres) and run over hurdles using three steps between hurdles.

woohoo...i achieved the snapping down!! my cadence was not that fast but faster than usual!!
but anyway...i have no idea why me and sze were feeling so tired!!it's kind of weird and we were perspiring so much!! I know when i was jumping around,my sweat was practically dripping and dripping...haha((x

but nevertheless,i tried my best((x

-----there's nothing better that you can achieved when you tried your best-----

2006-11-22T18:45:00.000-08:00

hello....hurdles rox,k?? yay!!