If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Commonwealth Games 2010 in Delhi, India
G S B M Country
01 74 55 48 177 Australia
02 38 27 36 101 India
03 37 59 46 142 England
04 26 17 32 075 Canada
05 12 11 10 033 South Africa
06 12 11 09 032 Kenya
07 12 10 13 035 Malaysia
08 11 11 09 031 Singapore
09 11 10 14 035 Nigeria
10 09 10 07 026 Scotland
11 06 22 08 036 New Zealand
12 04 03 05 012 Cyprus
13 03 03 04 010 N Ireland
14 03 00 01 010 Samoa
15 02 07 10 019 Wales
16 02 04 01 007 Jamaica
17 02 01 02 005 Pakistan
18 02 00 00 002 Uganda
19 01 01 03 005 Bahamas
20 01 01 01 003 S. Lanka
Latest News - 14/10/2010
Men and Women marathon in the Commonwealth Games 2010.
Kenyan John Kelai and Irene Jerotich Kosgei won the marathon race for men and women respectively on the final day of the Commonwealth Games in Delhi today. In the men’s race, Kelai won the race by doing two hours 14 minutes and 35 seconds. Australian Michael Shelley, claimed the silver medal. Matui finished third for the men’s marathon race.
In the women's race, earlier on, the race was between Kenyan athletes by the names of Irene Jerotich Kosgei and Irene Mogake. At the later part of the race, Irene drifted apart from Mogake and the latter was unable to catch up. Ultimately, Irene Kosgei won the gold medal race in two hours 34 minutes and 32 seconds with Mogake claiming silver 11 seconds adrift. Australia's Lisa Weightman was third in the women’s marathon.
Marathon Men 14/10/2010
The winner is John Kelai from Kenya, with a time of 2hrs 14min 35sec
Marathon Women 14/10/2010
Irene Kosgei Jerotich ran a 2hrs 34min 32sec to clinch the gold for Kenya in the marathon race.
Kiplangat Silas wins in 3min 41.78sec.
2 3m 42.27sec Ken Magut James Kiplangat
3 3m 42.38sec NZ Willis Nick
4 3m 42.93sec Sri Wijekoon Chaminda
5 3m 43.11sec Ken Gathimba Gideon
6 3m 43.33sec Eng Baddeley Andrew
7 3m 43.53sec Aus Roff Jeremy
8 3m 43.58sec Eng Llancanshire Tom
9 3m 44.25sec Wal Thie James
10 3m 44. 47sec Nzl Blincoe Adrian
11 3m 44.57sec Aus Kealey MJitchell
12 3m 44.61sec Sco Hay Alstair
5000m Women
Cheruiyot Vivian wins for Kenya by doing 15m 55.12sec
1 15m 55.12sec Ken Cheruiyot Vivian
2 15m 55.61sec Ken Kibet Sylvia Jebiwot
3 15m 02.47sec Ken Chennonge Ines
4 16m 03.91sec Sco Twell Stephanie
5 16m 11.97sec Aus Wellings Eloise
6 16m 16.13sec Eng Purdue Charlotte
7 16m 26.22sec Sco Murray Freya
8 16m 55.86sec Can Wright Megan
9 17m 15.44sec RWA Murelcatete Jacqueline
10000m Men
Kipsiro, the hero of Uganda, is now a double gold medalist, an incredible feat indeed! Gold in 5000m and 10000m men.
1 27M 57.39SEC UGA KIPSIRO MOSES NDIEMA
2 27M 57.57SEC KEN SALEL DANIEL LEMASHON
3 27M 58.58SEC KEN BIRECH JOSePH KIPTOO
4 28M 03.10SEC KEN MBISHEI TITUS KIPJUMBA
5 28M 46.83SEC TAN MARCO MARCO JOSEPH
6 28M 47.33SEC RWA SEBAHIRE ERIC
7 28M 49.47SEC AUS ST LAWRENCE BEN
8 28M 50.47SEC ENG THOMPSON CHRISTOPER
9 29M 35.65SEC AUS BIRMINGHAM COLLIS
10 29M 44.74SEC ENG VERNON ANDY
11 29M 49.74SEC IND KUMAR SURESH
12 29M 59.73SEC RWA SIMUCELEA JEAN
13 30M I7.82SEC LES MOTSIELON RAMOLETI
14 30M 18.59SEC CGY MERRIEN LEE
15 30M 01.67SEC ENG BEATTIE JOHN
800M WOMEN
Nancy Jebet gets the gold medal in the women 800m Race
1 2MIN 00.01SEC KEN LANGAT NANCY JEBET
2 2MIN 00.05SEC NZL HAMBLIN NIKKI
3 2MIN 00.13SEC CAN CUMMINS DIANNE
4 2MIN 00.46SEC ENG JACKSON EMMA
5 2MIN 00,47SEC ENG ENGLAND HANNAH
6 2MIN 01.25SEC IND LUKA TINTU
7 2MIN 11.58SEC KEN CHEBET WINNY
3000m Steeplechase for men
Left to Right - Kipruto Brimin Kiprop (3rd), Cheboi Ezekiel Kemboi (2nd) and Mateelong Richard Kipkemboi (Champion)
2 8M 18.47SEC KEN CHEBOI EZEKIEL KEMBOI
3 8M 19.65SEC KEN KIPRUTO BRIMIN KIPROP
4 8M 24.15SEC UGA KIPLAGAT BENJAMIN
5 8M 32.24SEC ENG STOKES STUART BRADLEY
6 8M 33.20SEC AUS ABDI YOUCEF
7 8M 40.44SEC ENG GUNN LUKE
8 8M 42.44SEC UGA SIWAR BEN
9 8M 44.35SEC IND SINGH ELAM SINGH
10 8M 57.63SEC IND RAMADAS RAMACHANDRAN
11 10M 01.57SEC PNG YAO SAPOLAI
LANANG BOAZ FROM KENYA WIN, IT WAS A 1,2 ,3 TO KENYA
IN 800M MEN FINAL
1 1M 46.60SEC KEN LALANG BOAZ
2 1M 46.99SEC KEN KIPLAGAT RICHARD
3 1M 47.37SEC KIPLAGAT ABRAHAM
4 1M 48.59SEC WAL WARBURTON GARETH
5 1M 49.57SEC UGA ADAR JIMMY
6 1M 52.15SEC ENG ST CLAIR DARREN
7 1M 52. 39SEC WAL THOMAS JOE
Results
3000m Steeplechase Women
1. 9m 40.96SEC KEN CHEYWA MILCAH CHEMOS
2. 9M 41.54SEC KEN NJOROGE MERCY WANJIRU
3. 9M 52.51SEC KEN KIPKEMOI GLADYS JEROTICH
4. 9M 56.37SEC ENG CLITEHROE HELEN
5., 9M 57.63SEC IND SINGH SUDHA (PB)
6. 10M 02.12SEC SCO WAITE LENNIE
7. 10M 13.34SEC ENG BROWN TINA
8. 10M 20.83SEC IND OP JAISHA
9. 10M 26.48SEC IND PATEL PRIYANKA SINGH
Milcah Chemos Cheywa - Champion of 3000m Steeplechase for women
Both Kenyan, Milcah Chemos Cheywa (9min 40.96sec)and Njoroge Mercy Wankiru (9min 41.54sec) came in first and second position in women 3000m steeplechase. Kipkemoi Gladys Jerotich, another Kenyan was third. Brown Tina, from England, was leading the first 1km in 3min 13.90sec. From last 2km onwards, it was Milcah's race.
Jackson Jo (below) procuring the first gold for England in 20km Walk.
Tellent Jared lands Australia its first gold in 20km Walk
Nancy Jebet Langat (below) from Kenya is 1st in 1500m race women open
1500m Finals 10000m - Momanyi Grace Kwamboka (below) is the ultimate champion of the 10000m women open race.
1 4min 05.26sec KEN Langat Nancy Jebet (Games Rec)
2. 4min 05.97sec NZ Hamblin Nikki
3. 4min 06.15sec SCO Twell Stephanie
4. 4min 06.83sec ENG England Hannah
5. 4min 08.16sec CAN Edwards Nicole
6. 4min 08.20sec KEN Jelagat Irene
7. 4min 08.79sec KEN Kibiwott Viola Jelagat
8. 4min 08.89sec ENG Clitheroe Helen
9. 4min 09.51sec UGA Achola Janet (Nat Rec)
10. 4min 10.85sec NIR Mageean Ciara
11. 4min 12.87sec CAN Stellingwerff Hiliary
12. 4min 14.95sec IND Khatum Junma
Running Splits of Leaders
400m - 1min 08.97sec Jelagat Irene (KEN)
800m - 2min 16.26sec Twell Stephanie (SCO)
1200m - 3min 19.74sec Nancy Jebet Langat (KEN)
Momanyi Kenya first in the 10000m race in Jawaharlal Nehru Stadium, India.
10000m Women
1 32m 34.11sec Ken Momanyi Grace Kwamboka
2 32m 36.37sec Ken Changeywo Doris Chepwwemo
3 33m 05. 28sec Ind Raut Kavita
4 33m 13.02sec Eng Purdue Charlotte
5 33m 24.59sec Sco Murray Freya
6 33m 36.76sec Aus Wellings Eloise
7 33m 43.91sec Ind Sreedharan Preeja
8 35m 03.49sec Ind Babar Lalita
Moses Kipsiro says, "Victory is a gift from above". In the photo below, Kipsiro is leading the pack of runners in Delhi Nehru Stadium in 5000m race. Kipsiro wins 10000m race as well.
By Narayanan
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
Tellent Jared lands Australia its first gold in 20km Walk
Nancy Jebet Langat (below) from Kenya is 1st in 1500m race women open
1 4min 05.26sec KEN Langat Nancy Jebet (Games Rec)
2. 4min 05.97sec NZ Hamblin Nikki
3. 4min 06.15sec SCO Twell Stephanie
4. 4min 06.83sec ENG England Hannah
5. 4min 08.16sec CAN Edwards Nicole
6. 4min 08.20sec KEN Jelagat Irene
7. 4min 08.79sec KEN Kibiwott Viola Jelagat
8. 4min 08.89sec ENG Clitheroe Helen
9. 4min 09.51sec UGA Achola Janet (Nat Rec)
10. 4min 10.85sec NIR Mageean Ciara
11. 4min 12.87sec CAN Stellingwerff Hiliary
12. 4min 14.95sec IND Khatum Junma
Running Splits of Leaders
400m - 1min 08.97sec Jelagat Irene (KEN)
800m - 2min 16.26sec Twell Stephanie (SCO)
1200m - 3min 19.74sec Nancy Jebet Langat (KEN)
Momanyi Kenya first in the 10000m race in Jawaharlal Nehru Stadium, India.
10000m Women
1 32m 34.11sec Ken Momanyi Grace Kwamboka
2 32m 36.37sec Ken Changeywo Doris Chepwwemo
3 33m 05. 28sec Ind Raut Kavita
4 33m 13.02sec Eng Purdue Charlotte
5 33m 24.59sec Sco Murray Freya
6 33m 36.76sec Aus Wellings Eloise
7 33m 43.91sec Ind Sreedharan Preeja
8 35m 03.49sec Ind Babar Lalita
Moses Kipsiro says, "Victory is a gift from above". In the photo below, Kipsiro is leading the pack of runners in Delhi Nehru Stadium in 5000m race. Kipsiro wins 10000m race as well.
Uganda's Moses Kipsiro won the first athletics gold medal in the 2010 Commonwealth Games, beating Kenya's Eliud Kipchoge to the second position in the 5,000m final. The 24-year-old Kipsiro won Kipchoge by mere seven-hundredths of a second to win in 13 minutes, 31.25 seconds. Ugandan Moses Nidemo Kipsiro said his hard-fought victory in the 5000m at the Commonwealth Games on Wednesday was a gift from above.
At the last round of the 5000m, in a tussle to finish first, Kipsiro pipped Kenyan Eliud Kipchoge to emerge as the winner in the first track athletics final at the Games in New Delhi, India. Kipsiro clocked 13 minutes 31.25 seconds to Kipchoge’s 13min 31.32sec. Also, Mark Kosgei Kiptoo, another Kenyan, came in third in the race with a time of 13min 32.58sec.
“This gold medal is very precious to me. The last time I won a gold medal at a major international event was at the 2006 African Senior Championships in Bambous, Mauritius, in the 10 000m. God knows I have dearly wanted to win,” Kipsiro said.
Earlier on, he was the runner-up in the 10 000m at the African Senior Championships in Nairobi in July 2010, and in the 3 000m at the IAAF World Cup in Split. Croatia, last month.
“Obviously, back home Ugandans must be rejoicing that I have finally broken this jinx. Unlike at the African Championships in Nairobi in August, I have almost a week to recover before the 10 000m, therefore I have decided to enter the event,” Kipsiro mentioned.
“Fellow Ugandan Boniface Kiprop won the 10 000m at the last Games in Melbourne. This time he is not in good shape so I feel that the hope of Ugandans is that I can step up to the plate and keep the 10 000m title in Uganda. It is a big challenge but I am ready for it,” Kipsiro said confidently.
Picture 3 - Eliud Kipchoge of Kenya has the world best time of 12min 52.21sec for the year 2010. He lost to Moses Kipsiro in a thrilling seven-hundredths of a second.
At the last round of the 5000m, in a tussle to finish first, Kipsiro pipped Kenyan Eliud Kipchoge to emerge as the winner in the first track athletics final at the Games in New Delhi, India. Kipsiro clocked 13 minutes 31.25 seconds to Kipchoge’s 13min 31.32sec. Also, Mark Kosgei Kiptoo, another Kenyan, came in third in the race with a time of 13min 32.58sec.
“This gold medal is very precious to me. The last time I won a gold medal at a major international event was at the 2006 African Senior Championships in Bambous, Mauritius, in the 10 000m. God knows I have dearly wanted to win,” Kipsiro said.
Earlier on, he was the runner-up in the 10 000m at the African Senior Championships in Nairobi in July 2010, and in the 3 000m at the IAAF World Cup in Split. Croatia, last month.
“Obviously, back home Ugandans must be rejoicing that I have finally broken this jinx. Unlike at the African Championships in Nairobi in August, I have almost a week to recover before the 10 000m, therefore I have decided to enter the event,” Kipsiro mentioned.
“Fellow Ugandan Boniface Kiprop won the 10 000m at the last Games in Melbourne. This time he is not in good shape so I feel that the hope of Ugandans is that I can step up to the plate and keep the 10 000m title in Uganda. It is a big challenge but I am ready for it,” Kipsiro said confidently.
Picture 3 - Eliud Kipchoge of Kenya has the world best time of 12min 52.21sec for the year 2010. He lost to Moses Kipsiro in a thrilling seven-hundredths of a second.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
