HAPPY 2008 TRACKKERS!!!

dunno whether anyone will be reading this...but still.

exco members please meet at the balcony at 430pm tml!

as for ALL the other track members...and i mean ALL...there is a compulsory training/meeting on 8TH JAN '08....TUESDAY...AT 5PM...meet at the gallery as usual.

so...thats about it..hope everyone is ready for school...unlike me...and hope to cya guys arnd =D

once agn...HAPPY NEW YEAR TO ALL! MAY ALL OF U FULFIL YOUR NEW YEAR RESOLUTIONS AND HAVE A GREAT YEAR AHEAD!



zhihao.

Independent Training Program (17 Dec 2007 – 5 Jan 2008)

Sprinters/ Throwers/ Jumpers

Monday
Gym training

Tuesday
Long run for 2 km; stretch and CORE exercises (front bridge/
side-bridge/ hamstring bridge)
Crunches (100 reps for Girls; 150 reps for Boys)

Wednesday
Off-day

Thursday
Hill work (find a suitable hill about 100m- 150m long)
Warm-up and stretch
Hill run (100m-150m) X 10
Hill sprint 80m x 10

Friday
Medicine ball exercises
Overhead throw/ vertical throw/ back throw/ frontal chest throw/
single- hand throw (alternate) 100 reps each exercise
100m lunge w/ medicine ball X 3 reps

Saturday
Long run for 2 km; stretch and CORE exercises
Crunches (100 reps for Girls; 150 reps for Boys)

Sunday
Off-day


Distance runners

Monday
Gym

Tuesday
Long run (25 mins for Girls/ 40 mins for boys)
Stretch, CORE exercises (front bridge/ side-bridge/ hamstring bridge)

Wednesday
Off-day

Thursday
Hill work (100m -150m)
Hill runs (100-150m) x 20
Uphill Lunges (100m) x 3

Friday
Track work
1,200m x 6 reps (6 mins rest)

Saturday
Long run (25 mins for Girls/ 40 mins for boys)
Stretch, stridings 150m x 10

Sunday
Off-day

I hope everyone who went for the event got to know each other better and had fun in the process, despite the heavy rain. Even though you guys didnt get to do the high elements and the rafting, you still enjoyed the process and the company of your teammates.

For the next 6 months, continue to encourage and spur each other on towards your goals that you have set for yourselves. Think about what you want to acheive personally and make it a committment to achieve those goals.

Don't be afraid to push yourselves to establish new limits...

Reminder that remaining trainings in dec are 10, 13 and 14 Dec @ 4pm in School.

ps:If anyone is keen to keep training until school starts again, pls go ahead... you can get the training workouts from me. If you need any equipment, do inform me ahead of time.

Compulsory training on 8 Jan 2008 (Tuesday) at 5pm.
All are to attend this training!

Happy Holidays

Ms Tan

We Run with Passion
We Exceed our Limits
We Strive for Excellence

SAJC Trackers!

SENIORS

Adib
Bryan
Choon Kit
Dannel
Delise
Dharlynnie
Guan Wei
He Wei
Hui Neng
Jethro
Jun Jie
Karen
Lecia
Leonard
Peiying
Sarah
Sherry
Sheng Hsuan
Tejaswi
Vanessa
Wu Shuang
Xiao Kang
Xuan Ying


JUNIORS

Amar
Basil
Bryan
Clarissa
Dawn
Fazleen
Frances
Jason
Jefferson
Kenneth
Lorin
Lynette
Priscilla
Siong Peng
See Yi
Syafikah
Xin Yi
Zul

Ms Jasmine Tan
Ms Charis Lo
Coach Hosni

23rd August
Youth Olympic Games Athletics Finals
Bishan Stadium

You
Don't
Mess
With
The
TRACKERS!