runningcoachsg: December 2010

Friday, December 31, 2010

New Year Wishes, President Nathan's, Celebrity's and Mine

Note:

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)

I wish peace, prosperity and success to all readers from Singapore, United States of America, Georgia, Mexico, Brazil, Croatia, Ukraine, Latvia, Slovenia, Estonia, Serbia, Russia, Moldova, Philippines, Indonesia, Brunei, Malaysia, Thailand, Hong Kong, Japan, Taiwan, Austria, Ireland, United Kingdom, Iceland, Israel, France, Germany, Spain, Holland, Greece, Finland, Portugal, Switzerland, Poland, Hungary, Norway, Denmark, Sweden, Belgium, Italy, Nigeria, Kenya, Uganda, India, Nepal, Bangladesh, Australia, New Zealand, Sri Lanka, Canada. United Arab Emirates, Saudi Arabia, Qatar, Iran, Guyana and South Korea, South Africa, Egypt, Fiji, Chile, Jamaica, Vietnam, Czech Republic, Belgium, Bolivia, Bulgaria, Peurto Rico, Peru, Venezuela, Pakistan, Macedonia, Turkey, Belize, China and Morocco.

New Year Wishes, President's, Ministers and Celebrity's and Mine for Singapore in 2011

http://www.marinabaycountdown.sg/#/vidGallery(In Video Dedication, Part 1)

2011 Esplanade Countdown

I felt honoured when Elizabeth Wong, Lim Thow Wee's wife, requested me, since I am the national record holder of the marathon (Singapore), 2hr 24min 22sec, to make my wishes for Singapore.

Picture 2 - Lim Thow Wee with his wife Elizabeth Wong at the Singapore Standard Chartered Marathon 2010

In my wish, I felt that long-distance races like Singapore Standard Chartered Marathon races generate funds. A lot of the long-distance runners would like to see long-distance timing to get better. However, here in Singapore, the organisers, I feel, focus a bit more attention on shorter distances as compared to long distances. Since long-distance running generates a lot of funds, money channelling to long-distance development would be a good idea with the funds.

Picture 3 - Singapore President Nathan's wishes are included in the Esplanade Countdown 2011(In/Video/dedication, Part1)

In the past, we have got gold medals in the SEA Games and now it is no more like this.

Picture 4 - My wife Sumathy, myself, Lim Thow Wee and Elizabeth Wong saw a jam-packed crowd around 11pm onwards at the Esplanade for the 'Countdown 2011'

Hence, I decided to say my wishes, alongside President Nathan, Mr Teo Chee Hian (Deputy Prime Minister and Defence Minister), Dr Ng Eng Hen (Minister for Education and Second Minister for Defence) and other celebrities. I felt that, in Singapore, not only we should develop sprints but we should also keep improving on our long-distance events, which seems to stagnate for so many years.

In the west, countries like Germany, UK, United States, Holland plus other countries which are not mentioned here, and in eastern countries like Japan, Korea and China, and African countries like Ethiopia and Kenya etc, we see that the long-distance events are well developed, according to my perception.

Recently, in the Asian Games, there is a vast improvement in long-distance athletics in India and Middle Eastern countries. South-East Countries like the Philippines, Indonesia and Malaysia are still leading us and developing their long-distance well. As for our country, Singapore, it will be good to support long-distance athletes to excel. With Sports Council support, we should be able to achieve this goal.

The running craze is now in Singapore, especially when we see the registration closed prematurely. However, we still need to buck up on performance. In the past, 20 years back, we were faster in national schools' cross-country timing, average by a minute. Now, we are a minute slower.

There are very talented athletes in Singapore. Hopefully, Singapore is able to nurture this talented pool of runners. Happy New Year Singapore and to one and all from other countries as well.
http://rameshon-m.blogspot.com/2010/12/2hrs-34min-02sec-1994-singapore.html

Picture 5 - Part Of The Making of The New Year Wishes (2011) (Courtesy of Lim Thow Wee)

http://www.esplanade.com/edm/mbc/11/edm/thankyou/

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.

Tuesday, December 28, 2010

Dr Benny Goh - 7th in Singapore Standard Chartered Marathon 2010 and Fastest Local Ultra-Marathon Runner

Note:

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Dr Benny Goh - Fastest local on the road for ultra-marathon

Picture 1- Sheryl Loh, Wong Kang Yan, Brendan Lee, Dr Benny Goh, Dr Ben Tan (3 times Sportsman of the Year Singapore, Sailing) and Ashley Liew

Dr Benny Goh and I met in the year 2008, where he did Berlin marathon with training partner Dr Benedict Tan. Dr Benny Goh did 3hr 15min, which became his personal best time. To this. Dr Ben told me that Benny is talented. That year, I came in first in 2008 SSCM marathon, coming second and third was Daniel Ling and Dr Ben Tan, respectively in the local men open section. The three of us did sub - 3hrs. Benny was envious over this. He was carrying a balloon and informing people that if they want to run a certain pace, they can follow him. I told him that he should have run the race and do sub -3hrs. Dr Benny decided to train very hard for this with us, especially for workouts. He now has 4 sub - 3hr in his belt, something to be proud of. He has a personal best time currently, doing 2hr 50min in Boston Marathon 2009.

In Sundown, Ultra-Marathon he has the best local time in Singapore 7hr 27min. He told me that he is probably not doing the Sundown Ultra-Marathon 2011 as New York City Marathon 2011 is around that period, which is around November time.

He shared with me that his target for the upcoming Tokyo Marathon, Feb 27 2011, is to do 2hr 45min and is confident of doing it. He is now planning with me on how to go about in getting it. I felt that his chances of getting sub-2hr 50min is 90% and to do 2hr 45min is 60%. His minimum target is to at least get the sub-2hr 50min.

As a dentist, it is something that we can learn that a person like Dr Benny can run and work and balance well in life. I find him a person who gives a lot of respect to me when he talks to me. Usually, adults do not call me sir, but he calls me with the word 'sir' at the start of the sentence, which is not necessary. I find him a humble person and I have not seen him brag once. As such, let us find out more of this fine gentleman on his experience in Singapore Standard Chartered Marathon 2010, where he came in 7th, in the form of an interview.

Picture 2 - Perfect training partners Dr Benny Goh and Dr Ben Tan (right)

Picture 2 -Dr Benny Goh posting fastest local time on road

An Interview With Dr Benny Goh

In the coming marathon Tokyo Marathon, he is just hoping to do around

1. Did you achieve your target?

My target was this year's marathon is about 2.50. I wanted to repeat my Boston's timing which may show that Singapore's weather may not affect race time.

I did about 2.56.04, about 6 minutes off my target. I am a bit disappointed with my timing, as I believe that I can achieve better. Nevertheless, I am glad I managed to maintain Sub 3 on my slate board. I will use this race as a learning experience and modify my training and race strategy for my future marathons.

2. How did you find the route?

The overall racecourse this year certainly has it's uniqueness and credit should be given to the organiser.

However, the route itself had many acute sharp turns, which required a lot of braking and disruption of running strides. And the turns are really horrible when you were having fatigue and cramps towards the end of the race.

The stretch of the route after Fort Road towards the golf course and the Marina Bay Garden was poorly covered by the marshals. It left me wondering at times if I was on the right route. There were, in fact, more construction workers walking on the road that marshals and route markers!

I took the slope up the Sheare's Bridge pretty well as I had mentally prepared myself for this uphill task like what I did for Heartbreak Hill in Boston. The only problem was the sharp right turn at the downslope. It triggered the cramp in my calves again.

Crowd control was also lacking especially at the Esplanade area towards the finishing line. There were so many jaywalkers (think the 10km runners) crossing the roads and cross junction. Alert and Active marshals should be placed to keep the racecourse clear of OBSTACLES!

What strategy did you employ during the race?

I planned to maintain my race pace at about 4mins 10secs per KM and pick up pace towards the end. But I went faster in the first half of the race. I was feeling good and was able to maintain the pace comfortably. I was pretty happy during this stretch. However, I was attacked by the irritating CRAMP in my calves at about 32km; first my left then my right! I got to slow down as I worried it will go full scale and stopped me from running totally. It was worsened by the sharp turns and the crowded roads towards the endpoint.

Picture 3 - The best time posted for Sundown Ultra-marathon by Dr Benny Goh.

What are your future plans?

Definitely continue running and better my timing!

I wanted to complete the 5 world majors. With Berlin and Boston in my pocket, I am left with New York, London and Chicago. I am also setting running the Fukuoka International Marathon as my marathon goal. It's a qualification race and it's even more challenging than the famous Boston. There slowest timing for qualification (Group B) is under 2.42 hours regardless of age!

I also planned to improve my timing for 21km.

Picture 4 - A dinner treat by Ashley Liew and Dr Benny Goh for doing well in SSCM 2010 at Gokul, Indian Vegetarian Restaurant at Upper Dickson Road, off Serangoon Road.

Note:

By Narayanan

Monday, December 27, 2010

S'pore International Marathon - 2h 34min 02sec (Part 2),1994

Note:

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Singapore International Marathon - 1994

Men's Local Open Position
1. 2hr 34min 02sec Murugiah Rameshon
(PB is 2hr 24min 22sec, 1995), SEA Games)
2. 2hr 44min 46sec Khoo Chin Poo
3. 2hr 46min 10sec Tan Choon Ghee

Appreciation and Gratitude

This post is dedicated to my supervisor Dave Williams, a dedicated triathlete himself, who has, a few years back, had his passing. It is also dedicated to Sir George Gandy, my Athletics Lecturer and Loughborough Athletics Club (University) coach, the maestro of coaching, and to Alan Guilder who coached me during my days in England. This post is dedicated to my two great friends, Tim Dickinson, who introduced me to Alan Guilder and to Tony Bignell, who helped me attain 2hr 29min for London Marathon by bringing me to the start line, the former Vice-captain of Loughborough Athletics Club (LAC). Not to forget, Len Almond, Lecturer of PE in Contemporary Education and the charismatic Professor Clyde Williams, whose books on Biochemistry and Sports Science research, I became fascinated with.

Picture 1 - This photo is memorable because I won the 1994 Singapore International Marathon (local) with a time of 2hr 34min 02sec.

A report by a reporter
http://rameshon-m.blogspot.com/2010/05/singapore-international-marathon1994.html

Developing My Passion In Running Further In Loughborough, England

When I was there as a second-year student in Loughborough, the Mecca of running, I saw Paula Radcliffe, the current world record holder of the marathon, as a year 1 student there. I used to see her in the Loughborough Athletics Club, most of the times training, using her coach program. My friend Tim Dickinson told me that he used to do some workout sessions with Paula along and used to tell our group admirable things about her - namely; her mental strength and dedication.

Picture 2 - Paula Radcliffe is not only the pride of England but also Loughborough University as well.

I myself saw her running super fast in one of the steady, where I was going in the opposite direction. In fact, I felt honoured when I was featured by the British Council Singapore, in a newsletter. Yuki Chow, the interviewer from British Council Singapore found that Paula was already featured in it.

Coming back to the Loughborough Athletics Club (LAC), we were coached by Sir George Gandy, who is one of the world best coach I have ever come across. He has coached runners like Jack Buckner 13min 10sec for the World Cup around that time. Sir George has trained many as well like Chris McGeorge (3m 36sec) etc. It was from the LAC that I picked up on training well. Furthermore, I was doing Physical Education and Sports Science.

I felt honoured when in the last run of the league when I got disqualified, for wearing a non-university singlet, my team-mates especially the captain of LAC, Gordon Reid from Scotland, kept arguing for me, where it went to the point of near shouting. After a while, I told Gordon that it is ok to be disqualified since I was the one in the wrong. To this, he told that my points are important for them to secure the league group competition so that they don't fall to league 2. I really did not know about the singlet rule and I find this stringent. Anyway, I was disqualified finally but LAC was still in the first league. Thank God for this, else blame will come to me.

George Gandy told me how to train using the 5 pace theory. Alan Guilder, at that time 30 years of age, a former runner of LAC trained by George Gandy, was always there not only as a coach but also as a training partner to me as well. Alan, an upright and a happily married with 2 children, has a personal best time of 2hr 21min done in the Robin Hood Marathon 1993. Finally, it was Dave Williams who imparted to me, outside curriculum time on thermoregulation and aerobic power (VO2 max) and aerobic capacity and made an informed person.

Training in Singapore

When I came to Singapore, I trained under Paul Rainer, a former East Germany coach. After coming in 16th in one of the Sheares Bridge race, I thought to myself that this may work for others but not for me. Hence, after 4 months of training with Paul Rainer, the next 2 months I did self-training using Alan Guilder's training method.

In the Singapore International Marathon 1994, I trained hard using my own monitoring. A week before the marathon, I was interviewed on the television by The World of Sports on the upcoming marathon race.

On the day of the race, I was worried whether I have gained back the fitness or not. The race was a testing ground. I was thinking whether the 2 months training using Alan Guilder method will help me or not. I ran the race, In the race, I had two people running also, Tan Choon Ghee and Khoo Chin Poo. To do well in the race, I told myself that I am going to go solo.

From the start, I went solo. At that time, I was not used to looking at the watch while I run. I found that wearing a watch has one disadvantage, blood flow restriction. In Yoga, they say that pranic flow should not be restricted. The Chinese say that the Qi (life-force) should flow continuously. It is the same thing. The good news of wearing is that you can monitor whether you are going fast of slow and running steady or not. There are pros and cons. Hence, nobody needs to take my advice on this.

At the half-way mark, I hit around 1hr 17min. At that time, the route had small steep hills, a number of them around. However, I felt the small steep hills should be taken out. In the Berlin Marathon and London Marathon, the route is mostly flat.

However, after the half-way mark, I felt very strong and went for my timing, While giving all I have got at the last 10km, I realised that my calf muscles on one of the leg, I cannot remember which, was getting very tight. I had the stamina and energy to run faster and go for it but the calf tightness was stopping me from running fast. Cramps were coming there as well. However, I endured and kept pushing and kept my focus all the way until I saw the national stadium.

Once inside the stadium, I saw a number of people cheering for me at the finish and I sprinted towards the finish putting my hands up. The above photo is the photo of the 1994 race where I did 2hr 34min 02sec. I was telling myself that in 1987, when Kevin Ryan, a top world-class runner from overseas, came in first with a time of 2hr 32min, I used to admire him. Another 02sec and I could have done 2hr 33min.

Right now, I am still happy now because, over time, I realised that the 2hrs 34min 02sec has stood as the fastest Singaporean running the Singapore route, until now. After the finish of the race, I used to think that the timing was slow.

I am happy now that all the effort of sacrificing time, money and effort has brought me this result. Now, at least I can inspire others to go for it.

I can see that over time Mok Ying Ren and Ashley Liew are capable of posting better times with continuity. What they really need is the support of SAA and SSC and this is very important. The past management may have done some mistakes but in terms of the marathon there was very good support for me in the past. I hope this support will continue with the new management. Only time will tell. Until then, I have to reserve all my comments.

Note:

By Narayanan

Official Results MR25 Ultra - Marathon and George Chong

Note:

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Section 1 - Official Result of MR 25 Ultra - Marathon 2010

Picture 1 - (Right to left) top 10 placing in order, with extreme right Sumiko Tan, first.

Women - (Courtesy of MR25 Club)

Pos Rounds Distance Total Timing Name

(01) 9rounds 91.8 km 10h59m17sec Sumiko Tan

(02) 9rounds 91.8 km 11h40m49sec Yong Lai Chee

(03) 8rounds 81.6 km 10h44m56sec Pauline Nadia

(04) 8rounds 81.6 km 11h16m38sec Joyce Low

(05) 7rounds 71.4 km 10h09m20sec Neo Lay Peng

(06) 7rounds 71.4 km 10h35m56sec Mike Kume

(07) 7rounds 71.4 km 10h58m26sec Charlotte Teoh

(08) 7rounds 71.4 km 11h14m23sec Jacqueline Tan

(09) 7rounds 71.4 km 11h19m24sec Yrannath Ng

(10) 7rounds 71.4 km 11h34m54sec Fia Parmadi

Picture 2 - (Right to left) top 10 placing in order, with extreme right Sia Chuan Han, first.

Men
Pos Rounds Distance Total Timing Name

(01) 9rounds 91.8 km 11h01m57sec Sia Chuan Han

(02) 9rounds 91.8 km 11h10m31sec Freddy Yeoh

(03) 9rounds 91.8 km 11h26m10sec Arnaud Courtin

(04) 9rounds 91.8 km 11h27m20sec David Liu

(05) 9rounds 91.8 km 11h51m36sec Swee Hsien Ming

(06) 8rounds 81.6 km 10h14m02sec Evan Chee

(07) 8rounds 81.6 km 10h23m53sec Henry Yang

(08) 8rounds 81.6 km 10h26m54sec Doekle Wielanga

(09) 8rounds 81.6 km 10h27m00sec Dmitry Lysenko

(10) 8rounds 81.6 km 10h27m54sec Khoo Chin Poo

Note: Khoo Chin Poo
MR 25 Ultra-Marathon record holder -11 rounds

Section 2 - George Chong (Fitness Is For Life)

Picture 1- George Chong is running and swimming frequently

I met George Chong, 40, an ex-Hwa Chong College Physical Education teacher, who later became the assistant sports secretary of the PE Department there. At that time, the year 2000, I was teaching Physical Education in the then Chinese High School. Due to the Integrated Programme, it is currently called Hwa Chong Institution, the merger of high school and the college.

George Chong was training a group of cross- country girls and in the year 2001, Hwa Chong came in champions in the National Schools’ Cross-Country Championships. Thanks to him. When he left school, I was training at High School. After that, I was asked to help the college girls and boys that he was training when he left. In the year 2002, the girls came in first, second, third and fifth in the individual positions for the National Schools’ Cross-Country Championships 2002 and brought pride to the school. In that year, Hwa Chong won all the Division Title for ‘A’ Division boys and girls and the ‘C’ Division and ‘B’ Division National Schools’ Track and Field Championships 2002. I found that the reason the girls did very well was because of the tireless effort of George Chong, who was there earlier.

Later on, George left to teach in Zheng Hua Secondary, subsequently going to NUS High and for the next 5 years, he has been teaching Chemistry in ACS Independent School. He said that teaching Chemistry is now his passion, running is next. During his stay in Hwa Chong JC, he took part in several triathlon World Ironman races, in total 3. He has a personal best time of 13hrs 10min. Several times I have seen George running and training and George believes in fitness for life.

Hence I felt that it would be a good idea for others to know about this friendly gentleman who always mixes work with sports, even until now. I gave him an interview. He was also very glad in answering the questions.

An Interview With George Chong

How was your training for this ultra-marathon race?

I feel that training is still not enough. During holidays I have been using my time for family. I ran less than 30km per week.

What made you run this event with low mileage?

I would like to do the upcoming 100km Sundown marathon, with the usual 84km taken out of the picture. This year I ran the NorthFace 50km Run in 6hr 50min and came in 20th position. I am happy with this. Hence, my next target is the Sundown and I am preparing for it.

Can you tell the route of the NorthFace Run that you ran?

We started from MacRitchie Reservoir and run to Mandai, it was about 19km to and fro. When we ran to Mandai, we have to do a loop of another 12km. Total is 50km. Those running 100km do twice of this.

How do you find the organization of MR 25 and NorthFace 100km run?

Both are very well organized in terms of my perception.

How do you find the NorthFace 50/100km route and MR 25 Ultra-Marathon route?

Both are challenging but NorthFace Run which includes Mandai section with steep slopes are more challenging. MR 25 route was good because of more shade during the run this year. However, my previous ankle and toe problems came when I had to do a number of downhills running during the run.

How was the atmosphere during the MR 25 run?

This is my first run. The people are vibrant and very helpful. When I stopped to attend to something, one guy wanted to help me immediately.

Earlier the drop out rate was high. Some who were standing actually later on decided to run a few more rounds to get the goodie bag. Hence, this shows that extrinsic motivation does help in running. The good thing about this run is some ran with Santa Claus hat and took the run for fun. The atmosphere was really great here. I like this run.

What are your training goals?

No more for performance but now I am structuring my training to keep myself fit. In the past, I gave a structured program to students and not to myself. It is about time that I do a structured program and I am starting to do now. Right now, I am 40 years of age. During my younger days, I should have trained more professionally and done structured programs. It is just a regret now that I have and I could have bettered my time in the past.

Even though my youth is gone, I am doing my best at 40 onwards.

Due to my accident in Anglo Chinese School, five years ago, in cycling, falling down because of going through a pothole, right now, I just do running and swimming, not much of cycling.

What exercises do you do for fitness?

I feel that my fitness is still there as ever and I will not let it go down. However, I only have time to do pull-up and dips. These exercises really help me a lot to stay fit to a certain extent. For me, I will always keep myself fit as fitness is for life. It will never stop as long as I live.

We wish George Chong all the best in his 'Fitness For Life'.

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.

Sunday, December 26, 2010

Sia Chuan Han - MR 25 Ultra - Marathon Champion, Men (Part 3)

Note:

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

MR 25 - Ultra - Marathon 2010, on 26th Dec.

Picture 1 - About 2min into the start of the MR 25 Ultra - Marathon race, you the runners would have seen this luscious and beautiful forest.

Yesterday, I was asking Donald Ng, an active MR 25 member on who was the champion for the men so that I can interview. He told me that it was Sia Chuan Han, 34, who ran and did 3hr 25min for the Singapore Standard Chartered Marathon (SSCM 2010). This shows that perhaps Chuan Han is a person who can run for very long and is tireless as compared to a marathon where he needs speed. Quickly, I gave him an interview on the race.

Sia Chuan, according to Donald Ng, trains on a weekly basis with Mok Ying Ren. He is a self-made man, doing self-training, who told me that at times Donald came forward to discuss on how to go about in training and improve in aerobic fitness. He was appreciative and have gratitude to Donald Ng, a 6 Division Army coach, for this.

When I interviewed Chaun Han, he did not look tired at all. He was most of the time smiling to me when he talked.

Before the interview, I realised that Khoo Chin Poo, having a personal best of 2hrs 34min for the marathon), also the cross-country record holder for MacRitchie Reservoir, did 8 rounds of the run, within the 12 hours given to run. Khoo Chin Poo has run 10.55 rounds 11 times around MacRithchie Reservoir and is still holding this record.

An Interview With Sia Chuan Han, The New Champion

Picture 1 - Sia Chuan Han, running in the green forest, Northern Route in MacRitchie Reservoir.

What secondary and college were you from?

I studied at Bedok View Secondary School and did my studies at Temasek Polytechnic later on.

Compared to this route today and the route in the past, which was better?

I prefer the previous route which was flatter. This course is more hilly and the coming down gave me hamstring strains after about 5 round of 10. 2km.

What was your position in the past?

In 2008, I came in 3rd, running 8 rounds. In 2009, I came in 2nd, running 9 rounds. Finally, this year I ran the same 9 rounds in 11hrs 01min, I am now the champion of today's race.

What was your mileage like when you trained for this?

I did 10km daily and once a week of 15km.

How was the water point?

During the run, we have two points to drink. We had isotonic drinks and water for hydration.

Did you feel pressured by the competitors?

Didn't really bother about them. I knew that there were some elite MR 25 club elite runners whom I can lose.

Were you having any form of fear of cramps, dehydration etc ?

There was no fear in me and I was looking forward to this.

Are you intending to run 10 round next year?

One step at a time, the next step is I want to see whether I can run 10rounds. I have done 100km in last year's NorthFace run.

Note:

By Narayanan

MR25 Ultra Marathon 2010 (Part 2)

Note:

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

MR25 - Expansion in the number of runners taking part

MR25, as the most successful club, was able to attract many runners for the Ultra-Marathon race this year. The race started at 7am and ended at 7pm. It was free for members and a nominal $30 fee for non-members. The start was at MacRitchie Canteen and the runners had to run to a place which is between the Ranger Station and Jelutong tower and make a u-turn to come back.

Once the event was over, we had two champions - Sumiko Tan for women open and Sia Chuan Han for men open. Both did 9 rounds of about 10.2km.

A number of runners, running in the cool weather of the race had to brave heavy rain and continue while they run. The men runners found Devathas, 6th in 2010 SSCM race, running fast, not realising that Devathas was actually aiming to do 5 rounds of the Ultra Marathon Race. Mun Yong Liang and Jeevanesh saw Devathas running.

I saw Donald Ng, as an active MR25 member, who described the race to me. I told him to answer me about the event in an interview.

Picture 1- Donald Ng, so many years of experience running in MacRitchie Reservoir.

How many rounds did you do?

I did 5rounds in 6hr 53min.

How was the route and terrain?

The route is different. It was shadier with more uphills and downhills. I found coming back easier.

How many runners turned up for this race?

About 300 people over.

How did you find the run and the route?

Because we had to go to and fro, we found the route too narrow, especially at the northern route. We had some public coming for walk obstructing our run. This took away the time. The gantry somewhere around the 4km was not up. There was some miscommunication although permission was already granted. We had to bring our body down the gantry and it was tiring us, affecting us in our performance.

After interviewing Donald Ng, I met Evan Chee who was leading the table and finished 8 rounds with 2hours in his hand still. As a former Maris Stella Secondary student, he took up running and like ultra-marathon and it was the first time running. He stopped, hoping that he will get second. After the run, he realised that a number of people pushed his position from 1st to 6th. Evan Chee actually has regrets for his action of being complacent and not continue the run.

By tonight the result will be up and we have an interview from Sia Chuan Han, who finished first in men open section.

Picture 2 - Sia Chuan Han, winning the ultramarathon in the men section.

Saturday, December 25, 2010

Latest News - MR25 Ultra-marathon run (26/12/2010) Part 1

Note:

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

MR25 Ultra - Marathon Run - 7am to 7pm

Picture 1 - The ultra-marathon has invited Malaysian and Singaporeans and people from other countries, young and old, and women and men.

Today, I reached MacRitchie Reservoir at 6:45am to see the start of MR25 Ultra-Marathon. Immediately, after parking my car, I met an MR 25 Club runner by the name of Evelyn Chong, a veteran female runner. I asked her whether she is running. She told me yes. She also made my day by saying, " I always read your Blog". "The posts are interesting to read and I keep track of your post". I felt honoured by this lady.

Picture 2 - MR25 is giving away many attractive prizes this year.

Then, I met George Chong, a former Hwa Chong Institution teacher, having camo-pouch around the body, for hydration during the ultra-marathon. George Chong has done several World Iron man races. It was his batch of girls that I took and trained that came in 1st Pamela Chia (not trained by me), 2nd Angela Tan, 3rd Debi and 5th Evelyn Tang, four top runners to count where Hwa Chong came in National Schools' Cross-Country Champions 2002. It was the year where we got the lowest points for the race. Other runners, if I remember, consist of Gek Han and Serene.

Picture 3 - Runners prepared to run the race of their life.

Coming back to the ultra-marathon, I was told that the route has changed from running one round to start running from the canteen and go through the northern route of MacRitchie Reservoir and make a u-turn at the Ranger Station, 5km away from canteen. I told that the ranger station is 5km.

Picture 4 - The start looks like this running towards the canoe shed.

The record holder for this course is Khoo Chin Poo (2hrs 34min, PB for the marathon) who has done 11 times of running around the 10.55km of the MacRitchie Loop. Tan Choon Ghee (2hr 34min PB for the marathon), is the second-best runner who has covered 10 rounds.

Picture 5 - Runners will run the northern route, which has very scenic.

I also saw Mr Chan Meng Hui who was putting on a number tag and he looked busy. As soon as I have finished talking to George Chong, I realised that Mr Chan was missing from sight, missing in action. He must have gone to the start.

In the past, there was only a small group running. Right now, the group has increased. More than 100 odd, perhaps 200 people, young and old, women and men, were running.

Picture 6 - Northern Route of MacRitchie Forest is a thick luscious forest

I also met Devathas Satianathan there. Instantly, he smiled when he saw me. I shook his hands and told him all the best. I asked him how many rounds he was aiming for. To this, he told, " I am aiming for 5 rounds only".

Picture 7 - Somewhere at the mid-point, you will meet the Ranger Station

After that, I spoke to Donald Ng, Welfare Committee Chairman of MR 25. He told me that as a committee member, he wants to set an example for young people that even at 50 a person can run ultra-marathon. Donald Ng was eating some energy food to survive the run that he was about to do.

Then, suddenly, the runners were called to the start line. At the start line, many lined up and then the race started. The runners were off and the morning looks cool.

Picture 8 - Hopefully, the ultra-marathoners will enjoy some of the scenic sights

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By Narayanan