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)
Wong Kang Yan - From Health and Fitness Club member to a marathon enthusiast
Picture 1 - (Left to Right) Wong Kang Yan, with Sheryl Loh and Ashley Liew
Besides being a cross-country and track and field (middle and long-distance) teacher-in-charge, I was also asked to be the teacher-in-charge of Hwa Chong Institution (college) Health and Fitness Club in the year 2007. Immediately, when I took over, I decided to teach on YOGA and Strength Training for the club members. I conducted accreditation courses and felt a sense of achievement taking the club, having a number of motivated students who like to exercise.
In Hwa Chong, I had a particular year 2 college student, in the past (2007/8), who was a member in the club by the name of Wong Kang Yan who was also a Scout leader at that time to the High School. He was inquisitive in finding out about the benefits of exercise and discussed with me in length on running. Over time, he decided to take up running and focus his attention on running a half-marathon. Once, I saw his family coming down to MacRithchie Reservoir to run.
After Army Half-marathon 2010, I saw him again. He told me that he would like to run the upcoming marathon. With very low mileage, he joined us for a once a week workout with some top runners who were also training with me at that time.
Kang Yan's aim was only to do a sub 4 hours. His previous best was 4 hours 20min. Kang Yan felt that it would be a big challenge doing this timing. He also went down for Penang Bridge Marathon to take part in the 10km race. He did a personal best time of 40min 39sec. That gave him confidence. He used to stop during our weekly workouts. Eventually, he was able to continuously finish the workouts with no problem.
Picture 2 - 4hrs 20min overall time for 2009 SSCM 2009
Picture 2 - 4hrs 20min overall time for 2009 SSCM 2009
From a 20km per week training, Kang Yan increased his mileage to 50km per week and eventually accomplished a sub 4 hours (3hrs 59min) and felt a sense of achievement obtaining his target. As for me, I felt a kind satisfaction seeing Kang Yan doing sub 4 hours as only a few people were able to this kind of timing. As such, I felt that it is a great idea to introduce Kang Yan, and not just only the top runners. The resilience and courage shown to achieve a personal best time in marathon event by a health and fitness enthusiast like Kang Yan will be motivational for many. Hence, I thought that it would be a good idea to motivate people by asking him some interview questions.
Picture 3 - Wong Kang Yan, happy with the finisher medal as it represents 3hr 59mins
Picture 3 - Wong Kang Yan, happy with the finisher medal as it represents 3hr 59mins
An Interview With Kang Yan (Part 2) Will be posted tomorrow.
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.
