Schedule of 2009 Season

Ok so far here are the races and dates
CDNIS Elite Race and Relay
Friday Sept 18th 4pm-6pm
Sat Sept 19th 10am -12 pm
Top 6 Boys and Girls regardless of age

CDNIS Invitational
Friday Sept 25th @ 4:00 p.m.
All ages/groups

ICS Beach Run
Thursday Oct 8th @ 4:00 p.m.
All ages/groups

West Island School Invite
Wednesday Oct 28th @ 4:00 pm
All ages

ISSFHK Cross Country Championships
Wednesday November 4th 9am- 3pm
All ages


There may be one or two additional races that other schools volunteer to host, but this is it for now.

Healthy Running

View SlideShare presentation or Upload your own.

CDNIS Elite Invitational

The ICS Boys XC team going up against 9 other school from HK, Singapore, and Shanghai.

Clement going through the first lap getting encouragement from the girls team.

David and Jon working together, check out those biceps.

Team Overall - 4th
Brenden 24:10 (4:01/per k)
Clement 25:54 (4:19/per k)
Jon 27:04 (4:30/per k)
David 27:26 (4:34/per k)
Justin 27:38 (4:36/per k)
Brian 27:44 (4:37/per k)

Irina getting mentally prepared before the big race. Hmm... looks like someone hasn't been getting their 8 hours of sleep.

More photos to come...

Girls Overall - 4th place
Cindy 23:57 (4:47/per k)
Joanna 25:49 (5:10/ per k)
Ceiba 25:59 (5:12/ per k)
Irina 26:11 (5:14/ per k)
Hannah 27:10 (5:26/ per k)
Eunice 28:15 (5:39/ per k)


Good work team! We've still got a lot of work to do, look forward to the challenge!

For those that get stitches

Breathing Properly Can Help Side Stitches and Running Cramp

Side stitches, also known as exercise-related transient abdominal pain (ETAP) are a frequent problem for people engaging in high impact exercise activities, particularly running.

They are usually felt on the right side and most commonly affect you when you are breathing too shallow, although they are known to affect more experienced athletes.

In a study of 965 participants who engaged in regular sporting activities that included running, cycling, aerobics, horseback-riding, basketball and swimming, it was found that gender, BMI (body mass index) and training status had no bearing on the prevalence or the degree of pain of ETAP.

The study did show that those who exercised more frequently experienced ETAP less often, and that prevalence and severity of ETAP decreased with age.

Exercising in extremely cold temperatures, decreased blood flow, trapped air and/or gas below the diaphragm, eating a meal too soon before exercise, or exercising too vigorously may also cause the diaphragm to spasm or cramp, causing sharp pain under the rib cage. Dehydration can also contribute to muscle cramping and running cramps.

To avoid side stitches, you need to practice deep breathing exercises - learn how to take a full breath.

When most of us take a breath we generally fill the top and middle part of our lungs. a full breath involves also breathing into your abdomen and then filling the lungs.

To avoid leg cramps, running cramps and side stitches you will need a comprehensive program involving: stretching; better training techniques; breathing; a sound nutritional program; a hydration plan and a a stretching and massage routine you can do easily.

HS Tomb Raider Race

The ICS XC team battled hot, humid, and polluted weather Thursday evening on the season's toughest course. They all did great, some battled injuries along the way, but finished well. Others brought back hardware from their top 3 placing. Below are some action shots from the race.









Go Warriors! Or whatever we are!?!

ICS Saturday Morning Run

Meet at the Tai Wai MTR station exit A @ 7:45 am. Then take the 63b minibus to the Granville Garden Towers. I'll be waiting at the bottom at 8:00am. We'll do a flat 30-35 min run and then come back to the clubhouse for waffles/pancakes and billiards. Call me @ 6200-9635 if you have questions.

Gettin In Shape!

September Workout Schedule

8th-10k flat to Ma On Shan and back
10th- 5k- Waterfall run
11th - 4-6k Tomb Raider race
13th- 7k - Meet at exit A, Tai Wai MTR station
15th-10k flat to Tai Wai and back
17th- 8k- To Tai Shue Hang creek and back- small pool to swim
18th - 5k easy
19th - Aberdeen Race Top 6 boys/girls
20th- 5-7k Meet at exit A, Tai Wai MTR station
22nd- 12k to Ma On Shan and back
24th - Camp -5k hard and quick
25th- Camp 5k easy
26th - CDNIS Race ???
27th- Lion Rock run/hike Meeting TBA