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)
Paul Thompson - Continuation Of...... The Ever Running Paul
Figure 1 - Paul Thompson is still fit as ever and wants to keep competing as long as the body permits.
The best thing Paul and I discussed during our 12km run, a few weeks back, was on humidity and weather. For me, Physiologically speaking, weather, according to many research, does affect performance and it can be a limiting factor (Astrand and Rodahl, 1970). Hence, being aware of this fact is of paramount importance to athletes, young and old.
Cold stress and heat stress can impair performance. The greater the heat or cold or heat stress, the greater the impairment of performance. Out of the cold and heat stress, heat stress can lead one to dehydration and to death even. Hence, heat stress can be more dangerous than cold stress. Running at times that is advantageous to training is also important. I realised that Paul, as an experienced person, is able to give very good advice to our fellow Singaporeans on how to train and race in this weather, which you will read them in his interview I had with him.
Both Paul and I hold a similar opinion on this topic. There are valuable things that I have learnt from him. Basically, he would like to see Singaporean middle and long-distance runners do well and excel. I can see the 'part of Singaporean' kind of attachment he has in him. Maybe this could be because of taking up running seriously at the age of 30+ and racing in Singapore and Malaysia for several years. His fantastic runs in Singapore will always be remembered.
His best time for the half-marathon was 1hr 08min 39sec and this was done in Singapore itself during the Army Half-marathon 2003.
Picture 2 - Paul Thompson, collecting his prize from President Nathan (Army Half - Marathon 2003)
Picture 2 - Paul Thompson, collecting his prize from President Nathan (Army Half - Marathon 2003)
An Interview With Paul Thompson
Picture 3 - A picture taken after our 12km run at MacRitchie Reservoir
How is your training going on?
Could be better! I've backed off the intense workouts and long runs for a few weeks in the hope of letting my body recover from a year-long of 70 miles per week and regular racing. My ITB is still acting up. I'm now in the UK. It's cold but I have time on my hands so I shall ramp up the miles and speed these next few weeks.
What was the timing for the run you did on 5th Dec?
I ran 32min 39sec, my slowest time for 10k since coming to the US. The bitterly cold strong wind (making it minus 8C with windchill) was the main impediment. Fortunately, my team won the masters championships and I managed to stay unbeaten as an over 40 runner - so I should pick up the New York Road Runner of the Year Award for my age group again, having one it at age 40, 41, 42 and 43. See
http://www.nyrr.org/resources/photos/2010/joe_k/local/gallery.asp#4What kind of time should Singaporeans train since the weather is hot?
6am or 6pm - just as it is getting light or just as it is getting dark. Also if it rains get out there as soon as it stops.
What are the pros and cons of racing in the heat?
No pros - except if you think you can cope with it better than your rivals. Lots of cons - dehydration and the impaired performance that goes with are the main ones. Some tips if you have to race in the heat include: stay cool as long as possible, do a very short warm-up, maybe just strides, and drink a lot of water in the preceding 24 hours.
I hope so. I miss the running scene, the people and the cash prizes :-).
Any race that you are running in the near future?
I may run the USATF Half Marathon Masters Championships in Melbourne, Florida in early February. I came 3rd in the 40-44 age group last year though as a non-American did not count in the listings.
Picture 4 - Paul Thompson with his ever-supportive wife Shamala Kandiah Thompson
Picture 4 - Paul Thompson with his ever-supportive wife Shamala Kandiah Thompson
Any important targets that you have for the event that you are training for?
Sub-70 minutes and 1st place in my new age group (45-49).
How long will you be training competitively?
As long as I am still standing.
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.
