Henderson Cross Country

Well Done, Guys and Girls :D

2011-11-03T00:36:00.001-07:00

Push harder, push further, go higher.

2011-10-25T19:34:00.000-07:00

"No one ever drowned in sweat."
-Author Unknown
Hey team the year is coming to an end, it has been a year of hard work and sweat and let's continue the effort and put in even more in next year. Let's train hard and put in everything we got for the nationals next year!
Highest Strongest Swiftest.

Combined Sports CCA-based CIP @ RUN NUS 2011

2011-08-21T06:24:00.000-07:00

We had so much fun in this yearly running event held in NUS :)

We served drink, directed the runners, and cheered for them when they were running.

Simply Awesome!

Run, Henderson! Run!

2011-08-20T04:26:00.001-07:00

Foot Curls Exercise

2010-08-30T01:27:00.000-07:00

Quote of The Day

2010-08-30T01:24:00.000-07:00

I was pushed by myself because I have my own rule, and that is that every day I run faster, and try harder.”

Wilson Kipketer

CCA Leaders 2010

2010-08-28T06:41:00.000-07:00

Quote of The Day

2010-08-23T21:06:00.002-07:00

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" Peter Maher

Dynamic Warmup For Runners

2010-08-23T21:06:00.001-07:00

Quote of the day

2010-08-11T22:38:00.001-07:00

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.
-- T. Alan Armstrong

Jump & Sprint!

2010-08-11T22:37:00.001-07:00

Quote of the Day

2010-08-05T01:03:00.000-07:00

"In the end, it's extra effort that separates a winner from second place. But winning takes a lot more that that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don't win, how can you lose?"

- Jesse Owens

Standing Long Jump

2010-08-05T00:52:00.000-07:00

Quote of the Day

2010-08-01T22:23:00.000-07:00

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
-Jesse Owens

Skip Up!

2010-08-01T22:22:00.000-07:00

Quote of the Day

2010-07-27T21:48:00.000-07:00

Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
--Lou Holtz

What is Overpronation?

2010-07-27T21:43:00.000-07:00

Quote of the Day

2010-07-26T21:43:00.000-07:00

The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.
Jacqueline Gareau

Plyometrics Exercise: Jump & Stick

2010-07-26T21:41:00.000-07:00

Quote of The Day

2010-07-14T22:06:00.000-07:00

You don’t run against a bloody stop watch, do you hear? A runner runs against himself, against the best that's in him. Not against a dead thing of wheels and pulleys. That's the way to be great, running against yourself. Against all the rotten mess in the world. Against God, if you’re good enough. ~Bill Persons

Core Values Workout Video Via Runner's World

2010-07-14T21:59:00.000-07:00

Quote Of The Day

2010-07-11T21:41:00.000-07:00

"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."
--Jesse Owens

Army Workout Warmup Routine

2010-07-11T21:35:00.000-07:00

Quote of the Day

2010-07-08T01:15:00.000-07:00

"Cross Country: No half times, no time outs, no substitutions. It must be the only true sport"

10min Hamstring Stretching Routine

2010-07-07T00:36:00.001-07:00

Simple Drills To Improve Your Running Technique

2010-07-07T00:20:00.000-07:00

Running Technique In one Exercise

Inspirational Quote

2010-07-04T20:24:00.000-07:00

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

-Steve Prefontaine

June Holidays Training Programme & Consent Form

2010-06-03T04:42:00.000-07:00

Dear students, pls get the consent form signed, and hand up to Mr Kek or Mr Chew.

National Inter-School Cross Country 2010

2010-04-27T00:46:00.000-07:00

Congrats to all HSS runners! Keep up the good work! and all the best for your MYE!

51st National Inter School Track & Field Championship 2010

2010-04-01T09:03:00.000-07:00

Dear all,

you can find the informations, results of the competition here:

http://www.results.schoolsports.sg/sectrack/ss_home.php?mypage=download.inc

All the best to HSS runners!

Term Break (March Holidays)

2010-03-13T08:03:00.000-08:00

Monday - 15/3

Time: 8am @ Bedok MRT Control Station (contact Mr Chew or your team mates)
or 830am @ Bedok Reservoir Carpark

Venue: Bedok Reservoir

Wednesday - 17/3

Time: 330pm
Venue: Queenstown Stadium

Friday - 19/3

Time: 8am @ Bedok MRT Station
or 830am @ Bedok Reservoir Carpark

Venue: Bedok Reservoir

* Contact Mr Wong or Mr Kek

Training T1 W10

2010-03-07T04:56:00.000-08:00

Wednesday - 10th March

Time: 330pm
Venue: Queenstown Stadium

Friday CCA day - 12th March

Time: 8am
Venue: School - Will proceed to Queenstown Stadium. Pls bring your spikes

Saturday - 13th March

Time: 8am
Venue: MacRitchie Reservoir

Training T1 W9

2010-02-27T22:55:00.000-08:00

Monday - 1st March

Self-training, but encourage to meet up to run with your team mates

Programme: Stretch - Run - Stretch
Main Run: 30 mins total - 5min easy, 20 min moderate, 5min easy

Wednesday - 3rd March

Time: 330pm
Venue: Queenstown Stadium

Friday - 5th March

CCA day! and Games day for X-cty team! Seniors are to suggest the games, and submit the games day proposal to Mr Chew by Weds 3rd March.

Saturday - 6th March

Time: 8am
Venue: MacRitchie Reservoir

Training T1 W7

2010-02-15T19:19:00.000-08:00

Wednesday 17/2

Time: 330pm
Venue: Queenstown Stadium

Friday 19/2

Time: 8am
Venue: School (likely to proceed to Queenstown Stadium, so do bring your spikes)

Saturday 20/2

Time: 8am
Venue: MacRitchie Reservoir

Training T1 W6

2010-02-09T05:20:00.000-08:00

Wednesday 10/2

Time: 330pm -630pm
Venue: Queenstown Stadium

Friday 12/2

Time: 8am - 11pm
Venue: School

Saturday 13/2 (** subjected to changes)

Time: 8am - 11pm
Venue: MacRitchie Reservoir

* Training for Saturday 6th Feb

2010-02-05T06:40:00.000-08:00

Dear all,

please take note that tomorrow training is postponed to coming Monday 8th Feb, 330pm in school.
Do take this chance to have a good rest and let your injuries recovered.

Have an enjoyable weekend!

Training T1 W5

2010-02-01T07:43:00.000-08:00

Wednesday 3/2

Time: 330 -630pm
Venue: Queenstown Stadium

Friday CCA day 5/2

Time: 8-1230pm
Venue: School

Saturday 6/2

Time: 8am-11pm
Venue: MacRitchie Reservoir

Training T1 W4

2010-01-25T05:23:00.000-08:00

Wednesday 27/1

Time: 330 -630pm
Venue: Queenstown Stadium

Friday CCA day 29/1

Time: 8am -1230pm
Venue: School

Saturday 30/1

Time: 8 - 11am
Venue: MacRitchie Reservoir

SAA Cross-country Championship 2010 (23 Jan)

2010-01-24T06:41:00.001-08:00

SAA Cross-country Championship 2010 (23 Jan)

2010-01-24T06:05:00.001-08:00

SAA Cross-country Championship 2010 (23 Jan)

2010-01-24T05:36:00.001-08:00

SAA Cross-country Championship 2010 (23 Jan)

2010-01-24T05:02:00.000-08:00

Training T1 W3

2010-01-18T02:32:00.000-08:00

Wednesday 20/1

Time: 4pm -7pm (subject to changes)
Venue: Queenstown Stadium

Friday 22/1

Time: 8am - 1230pm
Venue: School

Saturday 23/1

SAA 2010 Cross-country Championship

Time: 1130am
Venue: Meet in School

Training T1W2

2010-01-10T05:48:00.000-08:00

Wednesday 13/1

Time: 4.30pm - 7pm(subject to changes)
Venue: Queenstown Stadium

Friday 15/1

Time: 8am - 1230pm
Venue: School

Saturday 16/1

Time: 8am - 11am
Venue: MacRitchie Reservoir (subject to changes)

* the training days are fixed. however, the timing and venues are yet to be confirmed and are subjected to changes.

Training T1W1 2010

2010-01-03T03:25:00.000-08:00

Monday - 4th Jan

Time: 3pm
Venue: Telok Blangah Hill Park (pavilion @ carpark)

Holiday Trainings ( 28 Dec - 3 Jan)

2009-12-27T00:11:00.000-08:00

Wednesday - 30th Dec

Time: 8am
Venue: School

* There will be no training on Friday. Runners are encouraged to run on your own.
* Enjoy your last week of holidays, use your time wisely, and Happy New Year!

Holiday Trainings ( 21 Dec - 26 Dec)

2009-12-21T18:50:00.000-08:00

Weds
Venue: MacRitchie Reservoir
Time: 830am

Friday
Off-day but do your own run
(details provided on Weds session)

Happy holidays...

2009-12-06T00:46:00.000-08:00

Holiday Trainings ( 7 Dec - 12 Dec)

Monday - 7th Dec

Time: 7.30am
Venue: Queenstown Stadium
- Be prepared to run FAST.
-Rest early on Sunday night please.

* Pls contact and look for Mr Wong or Mr Kek

Thursday - 10th Dec

Time: 8.30am
Venue: MacRitchie Reservoir
(Zig-zag bridge area)

* Pls contact and look for Mr Wong or Mr Kek

Saturday - 12th Dec

Time: 8.30am
Venue: MacRitchie Reservoir
(Zig-zag bridge area)

* Pls contact and look for Mr Wong or Mr Kek

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

Holiday Trainings ( 30 Nov - 6 Dec)

2009-11-29T02:23:00.000-08:00

Monday - 30th Nov

Time: 8.30am
Venue: MacRitchie Reservoir
(Zig-zag bridge area)

* Pls contact and look for Mr Wong or Mr Chew

Wednesday - 2nd Dec

Time: 8.30am
Venue: Telok Blangah Hill Park (Pavilion@carpark

* Pls contact and look for Mr Wong or Mr Chew

Friday - 4th Dec

Time: 8.30am
Venue: Queenstown Stadium (bring spikes if available

* Pls contact and look for Mr Wong or Mr Kek

Holiday Training Dec WK1

2009-11-28T18:10:00.000-08:00

Monday
Venue: MacRitchie Res (Zig Zag Bridge)
Time: 0830 – 1100
Weds
Venue: Telok Blangah Hill Park (Pavilion@carpark)
Time: 0830 – 1030
Friday
Venue: Queenstown Stadium (bring spikes if available)
Time: 0830 – 1030

Leaders (Clinston, Carmel, Jeremy) kindly inform all members...

Dear Clinston,
Call Babu to inform him regarding training and do ask him when is a good time to give him a morning call on training day too. Thanks.

Consent Form (training camp)

2009-11-23T02:15:00.000-08:00

Cross Country Training Camp ( 25th - 26th Nov) Wed & Thu

2009-11-23T01:34:00.000-08:00

Camp Details

Date: 25/11 - 26/11 (wed & thur)
Meeting time: 8am weds
Venue: School (stayover on wed)
Programme: Goal setting, East Coast Park cycling, BBQ, Running, sports, games, etc.

* camp will end on Thursday, 6:30pm.

Consent Form

* If you have not received the consent form, please download, print it and let your parents sign the form.

What to Bring?

* Below is the list generated by the camp committee (great thanks to Derek, Clinston, Jeremy and Marion!) :

* Consent Form

1. Running attire

2. Change of clothes

3. Extra pair of shoes

4. Ez-link card

5. Sleeping bag

6. Toiletries

7. Undergarments

8. 2 Towel(1 for training and 1 for bath)

9. Water bottle

10. $20-$30

11. Transport money
12. Badminton Racquets & Shuttercocks
13. BBQ accessories (eg BBQ utensils, tongs, forks, lighter)

Other preparation

Do some reflection on the past year training, what you have achieved and what not, and what you hope to achieve in the coming year of cross-country.

Lastly, come with a joyful heart to enjoy the camp and the interaction with your teammates. See you @ camp!

Holiday Trainings ( 23 - 29 Nov )

2009-11-20T10:19:00.000-08:00

Monday - 23th Nov

Time: 8.30am
Venue: MacRitchie Reservoir
(Zig-zag bridge area)

* Pls contact and look for Mr Wong or Mr Chew

Wednesday & Friday

Details yet to be confirmed.

Cross-country training camp

Likely to be Wed 25th Nov - Thur 26th Nov.
Details to be confirmed.

Holiday Trainings ( 16 - 22 Nov )

2009-11-15T01:35:00.000-08:00

Monday - 16th Nov

Time: 8.30am
Venue: Telok Blangah Hill Park
(Toilet, Carpark Area)

* Pls contact and look for Mr Wong.
* If you are first time training there, do meet up with your team mates who have trained there before and know where is the meeting place.

Wednesday - 18th Nov

Time: 8.30am
Venue: School
Meet outside PE department - look for Mr Chew

Friday - 20th Nov (afternoon)

Time: 3pm -5pm
Venue: Queenstown Stadium

REAL Run 2009 Results

2009-11-11T21:42:00.001-08:00

* Net Time = Finishing Time - Start Time

* Did not manage to locate Babu's results. Babu, did you put on your Champion Chip?

* Good job!

* For most details, pls visit http://www.realrun.sg/

Holiday Trainings ( 9 - 15 Nov)

2009-11-11T08:34:00.000-08:00

Friday - 13 Nov

Time: 830am
Venue: School
Meet outside PE department - Look for Mr Chew or Mr Wong

More REAL Run Photos!

2009-11-09T23:16:00.000-08:00

REAL Run 2009 Photos!

2009-11-09T03:05:00.001-08:00

CIP Photos =)

2009-11-09T02:45:00.000-08:00

Real Run Transportation Arrangement

2009-11-04T19:06:00.000-08:00

Mr Kek
JingTing (T. Blangah)
Babu (T. Blangah)
Ainullah (Beach Rd)

Coach Jeremy Ng
Derek
Sapol
Jia Jie
Marion
* All from Tiong Bahru area

Mr Alan Cheng
Henry Wong
Clinston
Jeremy Chin
Victor
* All from Tiong Bahru area

Mr Chew (Taxi)
Carmel (Holland)
Andrew (Holland)
En Shuo (Buona Vista)

* Please look for your respective teachers/coaches to arrange for the pick-up venue and timing.
* All runners are to reach Changi Exhibition Centre Carpark before 6am
* Bring your running gear, all necessary training/competition items, EZ link card, some money, and etc.

Holiday Trainings ( 1-8 Nov)

2009-11-03T02:01:00.000-08:00

Wednesday - 4th Nov

Time: 8.30am
Venue: School
Meet outside PE department - look for Mr Ng

Friday - 6th Nov

Time: 8.30am
Venue: School
Meet outside PE department

Sunday - 8th Nov

Event: Real Run 2009!
* Stay tuned for more information.

Things to submit:
1) Holiday Trainings Consent Form
2) Photocopy of Report book

* Pass it to Mr Chew or the coaches ASAP.
Thanks!

Last Training of T4 (Friday 30/10)

2009-10-28T04:48:00.000-07:00

Friday - 30th Oct

Time: 10am (after the issuing of report book
Venue: School
Meet me outside PE department

*all runners are encouraged to attend Friday's training.

Holiday Trainings Consent Form

Let your parents sign and return the consent form to Mr Chew by Friday 30th Oct.
Look for Mr Chew if you have not received the consent form.

Report book

Make a photocopy of your report book and pass it to Mr Chew or the coaches ASAP.
Thanks!

Training T4 Last Week!

2009-10-25T04:16:00.000-07:00

Monday - 26th Oct

Time: 3pm
Venue: Queenstown Stadium
Be ready for warm-up by 3pm

Wednesday - 28th Oct

CCA day
Time: 8-11pm
Venue: Sch

" A person who inspires you gives you reason to be more enthusiastic. And that person should be you."
Written in 2009 by Renee Francesca Villanueva --- Philippines

This Week's Training & CIP

2009-10-11T08:08:00.001-07:00

Post Exams First Training

Date: Weds 14/10
Time: 3pm
Outside PE department

Students lacking of CIP hours

* For the students below who have not finished their CIP (have not fulfilled 6 CIP hours) , meet Mr Chew at 2pm outside PE department. we will do our CIP before training.

Date: Weds 14/10
Time: 2pm (before training)

The students are:

Sec 1 girls: Jia Jie, Jing Ting, Carmel
Sec 1 boys: Minh, Clinston, Ainullah, Babu, Zhi Qiang
Sec 2 girls: Jesmine Chew
Sec 3 Boys: Mario, Andrew, En Shuo, Poh Kiat

* this is your last chance to fulfill your CIP as the submission of CIP hours is the end of the week.

Post Exams 2nd Training

Date: Friday 16/10 CCA day

Wear your X-cty t-shirt if you have gotten it.

2009-10-09T06:56:00.000-07:00

hey x-country members! Finally the exams are over! Take a deep breathe. Though the exams are over, we now need to put our priorities right! So whenever there is a training, please turn up for it! All the best for your results!

I Know That I Need to Know

2009-10-06T07:58:00.000-07:00

To be conscious that you are ignorant of the facts is a great step to knowledge
Benjamin Disraeli, former British prime minister

So here's what you need to know: X-Country T-shirt is ready for collection. Pls look for me @ PE department for collection. For those who haven't paid yet, pls do so. Thanks!
Hope to see you soon at training!

Training T4 Examinations

2009-09-23T04:47:00.001-07:00

Dear Team,

There will be NO training until end of examinations.
Please wait for further instructions.
Lastly, study hard, study smart and pray hard!

The ability to concentrate and to use your time well is everything if you want to succeed in business--or almost anywhere else for that matter.
Lee Iacocca

HAILE Slow Motion Running

2009-09-11T00:59:00.000-07:00

Here's a short clip of Haile running in slow motion.

Hope it helps you to reflect on your own running style and improve on it, especially when Mr Wong has been emphasizing on the right running technique.

For those who do not know who Haile is, do find out more about him online.
Haile has an interesting history!

Training T4W1

2009-09-11T00:38:00.000-07:00

Tuesday (15/9/09)
Venue: Queenstown Stadium
Time: 330pm - 530pm
Be ready to start training by 330pm. Do not need to bring spike shoes.
Pls encourage your team mates to attend the training.

Friday (18/9/09 )
Venue: School
Time: 8am - 1130am

"When you have to make a choice, and don't make it, that in itself is a choice."
William James

Training T3W11

2009-09-05T08:06:00.000-07:00

Monday
Venue: MacRitchie Reservoir
Time: 1630 to 1830pm
(All runners to meet Mr Kek at Carpark at 1620.
Then proceed to the Zig-Zag bridge with filled bottles, ready for training by 1630. Thank you)

Friday
Venue: Queenstown Stadium
Time:0900 - 1130
(students with spikes are encouraged to bring them along)

Training T3W10

2009-08-30T17:25:00.000-07:00

Monday: Off Day

Friday
Venue: School
Time: 815 - 1100

Training T3W9

2009-08-22T23:52:00.000-07:00

Monday
Venue: Queenstown Stadium
Time: 330pm to 530pm

Friday
Venue: School
Time: 8am to 1120am

Train hard, Study smart. Be the best you can be.

NewBalance Real Run 2009

2009-08-11T05:54:00.000-07:00

Ngee Ann The Runners Relay 2009 Photos!

2009-07-24T22:00:00.000-07:00

The key to success is pure determination

Training T3W4 & Ngee Ann Poly Relay 2009

2009-07-13T20:21:00.000-07:00

Yea!!! =P

1. Trainings will resume T3W4 (20 - 24 July)

Monday
Venue: Queenstown Stadium
Time: 330pm - 530pm

Wednesday
Venue: Queenstown Stadium
Time: 4pm - 6pm

Friday
Venue: School
Time: 800am - 1115am

2.
http://www.np.edu.sg/sdar/news/Pages/runnersrelay2009.aspx

Runners who want to meet me to head down to the stadium, please indicate on your consent forms.
We will be leaving the school at 325pm (24th July) to take a bus there.

hss 2009 cross country (by Wei Jian)

2009-07-07T22:18:00.000-07:00

2009-06-27T09:41:00.000-07:00

School Holidays are almost up! Hope that you runners have spent the holidays wisely! There is a video uploaded on youtube that has everybody in it (not necessarily the second cca runners) the link is http://www.youtube.com/watch?v=vkhyeUHQQSU
enjoy watching, video is uploaded by Wei Jian

Cross Country T-Shirt

2009-06-23T00:20:00.000-07:00

Back

Front1

Front2

Training June Holiday

2009-06-10T06:48:00.000-07:00

W1 - Break

W2 -
Tues (Meet at the bus stop outside MacDonalds then head down to Macritchie)
& Friday (Meet in School canteen, do not be late!)

W3 -
Tues (Meet at MacRitchie Carpark, the blocked off road where we stretched last week.)
Friday (School Canteen)

W4 -
IMPORTANT: all students are to bring along their thermometers for training in view of the current H1N1 situation. Your team Captains should have informed you.

Tues (Meet at MacRitchie Canteen)
Friday (School Canteen)

Time: 9am to 1130am

Mizuno Mount Faber Run 2009, SAA 5th Allcomers Meet 2009

2009-06-08T07:56:00.000-07:00

(optional event) but i think it will be good experience!

will talk abou tit during training on Tuesday 9th June!

Attached is the Map

http://mizunomtfaberrun.com/about-the-race/race-route/#content

One more meet to consider:
SAA 5th Allcomers Meet 2009 20 June 2009, Saturday

Closing date 16 June Tues.

Events include: 100m, 200m, 600m, 1200m

We will talk about it this friday!

Training during the June Holidays

2009-06-05T21:15:00.000-07:00

By now your leaders should have informed you of the following things:

1. Training will resume on 9th June, Tuesday. We will meet at the bus stop outside Bukit Merah MacDonalds at 8am to take bus 855

2. Consent forms will be issued to all members on the 9th itself.

3. Training during the holidays will be on weekly. Every Tuesday and Friday

4. All members are reminded to bring a COPY of their Mid-year Results Slip for my reference.

5. Do not forget: Breakfast, watch, PE attire, towel, water bottle, coins for rental of lockers

6. How is the CCA T-shirt / Sleeveless?

Training (18 May to 22 May)

2009-05-15T20:57:00.000-07:00

Dear Team,

There will be no training on Monday 18th May. However, there will be an important meeting after school for all members. We shall meet at the NE square.

Attendance is compulsory.

The meeting's agenda includes:

1. Training schedule for post exams / June holidays
2. Upcoming competitions
3. List of things to bring for the upcoming CCA camp
4. CIP programme on May 24 (Sunday)

Training T2W5

2009-04-17T21:41:00.000-07:00

Dear Team,

First let me congratulate ALL members on the squad (new boys from sec 3 included) for their hard work in the past months.

Now that our Cross Country & Track and Field Season is over (for most of you…), let us use the time wisely to catch up on our studies.

If you have been working hard in the classrooms and on the track all these while *pat on your back* =P

If you had been neglecting your studies in the duration of the season (which you really should not be doing…), there is still some time for you to catch up.

Thus, let us meet up Monday during Morning assembly so I can give you acknowledgement forms informing you and your parents about the schedule of our training sessions leading up to the Mid-Year Exams.

Thank you all members.

Training T2W4

2009-04-11T20:57:00.000-07:00

Dear competitors and non-competitors, please refer to the above table.

There will not be training on Monday and Weds, but students who want to go down to support your team mates, pls inform me.

Those who rather stay home to study. Attendance is not compulsory, but same thing as training, if you cant attend, you have to inform me personally.
So that your parent and i will know where to expect you. Be it at home studying or watching the competition at the Stadium.

Whether we have training on friday will depend on how we do at the Track meet.

Good luck everybody.

Cheers!

Important Dates Track Season and HSS Exams

2009-04-04T02:38:00.000-07:00

April

13th - 3000m B boys Heats / 1715hrs

14th - 3000m C Girls Heats / 0830hrs and C boys Heats / 0910hrs

15th - 1500m C boys Heats / 0830hrs and C girls Heats / 1705hrs

17th - 3000m C girls Finals

20th - 3000m B boys Finals
- 1500m C girls Finals

21st - 3000m C Boys Finals

23rd - 1500m c Boys Finals

30th - HSS Mid Year Exams

To all Student-athletes pls use this timetable to plan your time so you can have enough preparation for the hectic month of April ahead!

Let us strive for excellence!

Training T2W3

2009-04-04T02:33:00.000-07:00

Monday
Venue: Queenstown Stad
Time: 1600 - 1800

Weds
Venue: CCAB / Bt Timah
Time: 1530 - 1730
(Students pls meet early so that we can start on time and end on time. Thanks!)

Fri
Venue: TBC / to be confirmed
Time: TBC

Training T2W2

2009-03-30T06:48:00.000-07:00

Monday
Time: 4pm to 6pm
Venue: Queenstown Stadium

Absentees:
Shameen (no valid reason)
Jiong Rui (Study break till further notice), Ainullah (INJ / fell down), Minh (Renew passport), Lee Zhi Qiang (wet shoe)

Weds
Time: 4pm to 6pm
Venue: NUS Law Faculty / CCAB Stadium
(We will meet in school and leave for the venue at 320pm SHARP)

Friday
Time: 820 - 1120
Venue: Meet in school

Training T2 W1

2009-03-21T19:17:00.000-07:00

Monday
Venue: school
Time: 1530 - 1730

Wednesday
National School Cross Country Championships 2009
Venue: Bedok Reservoir
Time: 9am

[To all runners: do not be pressured, if you have been attending and putting in your best effort during trainings then you are well prepared for the challenge.]

Always remember: If we focus on the process, the results will take care of itself.

Friday
Venue: sch
Time 820 - 1120

Training for T1 WK 10

2009-03-08T05:25:00.000-07:00

Mon
Venue: TBHP
Time 1600 - 1800

Wed
Venue: Bedok Reservoir
Time: 1530 - 1730
(We shall meet in the canteen right after school at 2pm. Get changed if there is time. Then we will head down as a team. The school bus will be only for the way back. We should reach sch by 630pm latest. But this can only happen if we move fast as a team.)

Fri
Venue: School
Time: 0820 - 1120

Pls note, Thank you.

From what i saw last Saturday, everyone had a enjoyable but humbling experience. But not to worry.

Let's continue to work hard in training and in school, believe that we can get stronger and stronger together!

Remember take care of the process, the results will take care of itself!

Training for T1 WK9

2009-02-28T23:26:00.000-08:00

Monday
Time: 1530 - 1730
Venue: Queenstown

Weds
Time: 1530 - 1730
Venue: School (we will meet in the canteen first)

Fri
Time: 0820 - 1120
Venue: School then TBHP

Trade-in Running Shoes Offer

2009-02-27T18:35:00.000-08:00

Dear all,
‘SWOP’ Trade-in Promotion is here!

Trade-in your old shoe at any of the Royal Sporting House stores from now till 8 March 2009 to enjoy 25% off on your new shoe. Please help to disseminate this e-mailer to your family and friends who may be interested.
SWOP your old shoes today!

Training for T1 WK 8

2009-02-20T21:35:00.000-08:00

Monday 1530 - 1730
Venue: Queenstown Stad

Wednesday 1530 - 1730
Venue: Telok Blangah Hill Park

Friday 0830 - 1120
Venue: School

Remember to bring the full list of things and PE attire.

I will be checking whether students have them.

Re: Cross Country Team photo taking

2009-02-16T04:51:00.002-08:00

Latest info.

Cross Country will be taking our Team photos this coming Monday Feb 23, 1230hrs - 1245hrs in the school Hall.

Therefore, only students whose names are mentioned below should turn up for the photo shoot.

Pls be reminded to bring sch uniform + tie + sport shoes for the photo shoot.
(sch shoes for sch hours. thanks.)
Anyone with missing items will be taken out of the photo shoot.

Girls
Noor Shameem
Lim Jia Jie
Boon Jing Ting
Madeline Lim
Teo Carmel
Marion Yeo
Jasmine

Boys
Minh
Clinston Wang
Ainullah
Babu
Lee Zhi Qiang
Gabriel Foo
Irfannullah
Derek
Amos
Chan Jiong Rui

Thank you members.

Training for T1 WK7

2009-02-15T06:02:00.000-08:00

Monday 330pm - 530pm
Venue: Queenstown Stad

Weds 330pm - 530pm
Venue: Queenstown Stad
(Gabriel and Jasmine to bring members to Queenstown Stad where Mr Ng will be there waiting. Any problem pls call Mr Wong)

Fri 8am - 1120am
Venue: meet in sch (pe attire)

58th SAA Road Relay C'ships Results

2009-02-10T04:36:00.000-08:00

Runners who did the sch proud and won medals (4 boys and 4 girls - you know who you are)

This coming FRI morn you will receive your medals from Mr Simen. Yeah i know you are deeply honored and excited. =)

Attire will be sch uniform without tie.

Also the 8 of you should be in sch by 0715 for attire check by me. Do not be late.

For the rest of the team you can come and join them if you want, but its not compulsory for you. =D

Here are the results:

re: ideas for cross country CCA T-shirt

2009-02-09T06:37:00.000-08:00

http://www.byrdbaggett.com/motivational-acronyms/

Check this out. you can find good ideas here...

feel free to leave your comments here

=)

Training for T1 WK6

2009-02-07T19:55:00.000-08:00

Monday training will be held in school. From 1530 to 1630.
Then shopping for team jerseys at Queensway from 1630 to 1730 for students who have permission from their parents to do so.

Weds training will be at Queenstown Stad from 1530 to 1730.

Fri training will be in school CCA time. Wear HSS PE shirts to school and pls bring books to study together, should we end training before 1120.

58th SAA Road Relay C'ships

2009-02-07T17:00:00.000-08:00

Hope the race serves as a positive and learning experience for all the Henderson Team runners, whether you participated or not.
For the girls we just got to train a little bit harder and be more consistent and serious about training, dont worry we WILL get better.
For the boys dont be complacent, our competition yesterday were not tough, so pls do not be mislead into thinking we are already top 5.

In short for Henderson Team, all of us got to CONTINUE to work CONSISTENTLY and focus on our training.

Results are important but not everything.
It will follow if we take care of our process (training).

Meanwhile here are the photos, ENJOY...

Training for T1 WK 5 (02-02-09 to 06-02-09)

2009-01-31T17:50:00.000-08:00

Monday training will be at Queenstown Stad. 330pm to 530pm.
(For Sec1s only:
If you have no swimming on monday, then meet your senior in school, they will bring you there.
If you are involved in swimming, come to me after your swim, i will be bringing you to Queenstown Stad)

Weds training will be changed from MacRitchie Reservoir to school. 330pm to 530pm.

Training will be in school

See ya at training!

WELCOME Sec 1 & New Comers

2009-01-30T07:00:00.000-08:00

Below is the list of things to bring for training:
First and foremost be on time.

1. School PE attire. No home clothes.

2. Running shoes.

3. Filled water bottle(s)

4. Towel

5. Change of dry clothes

6. Electronic wrist watch

7. Enjoy your run / your training, have fun!

8. One more thing: Since trainings are in the afternoons on Mon / Weds bring your homework and complete them with your teammates! You can help each other, have fun learning together & not waste your time while waiting for training to begin...

We CAN do it!
=)