Thursday, September 30, 2010

Subhas Nair - SINDA Excellence Award (Basketball) Recipient (Part 1)

Subhas Nair - SINDA Excellence Award Recipient (Basketball Player who wants to excel in the 2.4km run time and in the process excel in his game)

Picture 1 - Subhas Nair became the poster boy during the Youth Olympic Games 2010 (Singapore)



I saw Subhas Nair, from Hwa Chong Institution (College), during the SINDA Excellence Award ceremony. As a very good basketball player of our school, he was able to contribute to the school to become champions in the National Schools' Basketball Competition in the A Division Finals for the year 2009 and year 2010.


As a college year one student, I saw him as an inquisitive person, asking me on how to improve one's endurance and also on how to reduce weight. At that time, he was 93kg. For my eyes, I found him heavy. I shared my experience on I brought my weight down from 73kg to 55kg between year 2005 and 2006. He was very keen in reducing his weight and, over time, in year 2 he brought he weight down substantially to 77kg.

This needs tremendous effort. I was very surprised over his reduction in weight and admired his courage, willpower and determination. On top of that, he showed his humility when ever he talked to me. I realised that we have a guy who will do anything to excel in sports and life itself.

During PE, on one of the day, doing the Beep Test, to test for maximum oxygen uptake of a person, it was found that he had one of the highest score, may be even the highest endurance score in Hwa Chong Institution (College) itself. The only person who can challenge him in this is Oon Shui Kun, a Hwa Chong Institution (College) canoeist who contributed to the school's gold in the National Schools' Canoe Finals. Oon Shui Kun was also able to do a 3 months of once a week running training with the cross-country team, while doing his school's canoe training on other days, and emerge individual third in the National Schools' Track and Field meet in the 5000m race. It was an incredible feat indeed.

Picture 2- Oon Shui Kun, with 3months run training once a week, was able to come in 3rd in the 5000m race in the National Schools' Track and Field Championships 2010. He is just as talented as Jeevanesh, another SINDA Excellence Award 2010 recipient.


Coming back to the story on Subhas, I realised that Subhas has a personal best of 8min 25sec for 2.4km. Hence, I decided to interview him as he was also one of the recipient of the SINDA Excellence Award. On top of that, besides basketball, he has a passion over time to improve his 1mile time. Hence he is a person who wants to be physically prepared in order to have an edge in the game. He told me that there are two baskeball players in the world who can do 1mile run in sub-4min. When I heard this, I told him that the name of the game in running is speed endurance.

Having said that, I would like to publish part 1 and part 2 post on him. Part 1 tells about his goals, aims and objectives in life in order to motivate others to achieve this as well. Part 2 will reveal on he reduced his weight over time and how he succeeded this.
An Interview with Subash Nair

Picture  3 - Subhas Nair holding a pair of Nike basketball shoes.


Can you tell me your personal best time for the 2.4km run?
My personal best for the 2.4km run is 8 minutes and 25 seconds. When I first entered the school two years back, I was clocking around 9:45 for my 2.4km run, but a better overall fitness and training saw me drastically improve my timing, and one day I hope to run at least under 7min 45sec, and subsequently beat that timing as I believe that there should be no ceiling to any athlete's potential.

How did you get yourself interested in Basketball?
Honestly, I got interested in basketball from a young age, like many others, while watching old Jordan reruns. I was so motivated by the man that I grew up thinking ," I want to be Like Mike." Also, everyday I would hit the nearby basketball court and emulate his signature moves and imagine myself in the NBA.


This was when I was in primary school, however, I never actually tried out for the school basketball team until I reached high school, where the high school coach surprisingly saw something in me and gave me the chance to be a part of the team. I was one of the last few players selected to be given a spot on the roster and I told myself that the following year that I want to be the first player named in the team of twelve. This really got me very motivated and inspired and made me a "Student of the Game" as everyday I religiously watched my idols in the NBA and tried to add something to my own game and improve myself, and true enough the very next year I was named Captain of the team and the first team member selected.


My interest for the game has only grown stronger since then as basketball to me, is one of the few team sports which requires true overall athleticism matched with a varied skill set and the right character, and, as they say, "Basketball does not build character, it reveals it." Furthermore, this never ending pursuit of perfection is what keeps me interested and very much in love with the game of basketball.

Do you find that improvement in your running helping your sport?
Yes, very much so. My improvement in my running time has most definitely improved my game as it has made me a better overall athlete and now, I do not tire nearly as often and I can very easily last the entire game of 40 minutes, playing at my highest level. Also my speed and stamina have improved and my recent Beep Test results have also improved to 16.1.  



But the most interesting thing about running which has really helped my sport and indeed my character is how self fulfilling running actually is, and how running has helped to hone my competitive spirit.



I feel that whenever I run, I have to beat the man in front of me, and if I am leading the race, I have to still out-lap the last man and out-lap everyone else, as no matter what, someone is always still ahead of me. This is very relevant in sports and also in the real world as someone,as life to me, is a marathon and someone, somewhere around the world will always be better than me. I always feel that if i rest, I rust and that when I am not focused in my training, someone else out there is, and just like when I run, I have to stay humble and hungry in order to beat the next man, and the man in front of him, and so on... Therefore, running has really helped my attitude and focus in basketball and is a very important part of my training.

Do you intend to improve on your running time in order to improve your sport?
Yes, I intend to use my running time as a gauge of my physical conditioning. As I mentioned above, my target is to hit around 7 and a half minutes in my 2.4km run and one day I want to run a 4 minute mile, which I believe is the epitome of physical fitness.



In order to do this, I will continue with my training and will definitely looks for tips and advice on this matter from experts and my peers, as I believe knowledge and accurate information are as important a hard work and attitude in order to maximize my training efficiently and more effectively.

How is your parents support in your sport?
My parents, and family, to me, are everything that I work hard for. I want to repay my parents for all their support and encouragement they have for me through the years. I am where I am today not only because of my own abilities but also due to the inspiration my parents have given me.

Can you tell us your aspiration for the future?
My aspiration for the future is to play professional basketball, perhaps in Europe or in America or even the United Kingdom. I want to play to my fullest potential and at the highest level possible and I truly believe that I can make the leap into becoming a truly elite and standout professional one day. However, this is definitely going to take a lot of hard work, sacrifice and dedication, but with the support of my family and the people around me, I believe I will succeed. Pain is temporary, Victory is forever.

Picture 4 - Subhas with the Hwa Chong Institution (College) Team. In the year 2009 and 2010, the Hwa Chong A Division team won the boys and girls championships.

Wednesday, September 29, 2010

Intrinsic Motivation - Rocky 3 (Part 2)

Intrinsic Motivation - Rocky 3, The Movie

http://www.youtube.com/watch?v=QivOSmES9-s&feature=related


Picture 1 - Rocky Balboa always had gratitude and appreciation towards his coach Mickey. He was loyal to Mickey at all times.



When James “Clubber” Lang (Mr T) won the Heavyweight Boxing title from Rocky Balboa, Mr T was feeling on top of the world. The former knew that he could win Rocky before the fight itself. As for Rocky, he had double tragedy – one was the losing of the bout title and the other was on losing his coach, Mickey, who dies in hospital due to a heart attack.

Picture 2 - James "Clubber" Lang had the hunger to win but he was also very arrogant.




After a long period of time, Rocky remained as a dejected person. This went on until Rocky’s former rival Apollo Creed came to meet him. Apollo Creed will open the eyes of Rocky by telling the latter’s reason for losing to Mr T, Clubber Lang. Apollo told that Rocky lost the edge by not having ‘the eye of the tiger’ and hence losing took place. He told that the hunger was no more there in Rocky as was in the past. Over time, Rocky in fact became complacent and in the process lost the touch of winning. Eventually, Rocky had to lose to a brash, arrogant, outspoken and immensely strong Mr T. After hearing this Rocky, in the end, agrees to go under Apollo Creed’s coaching in order to win back the lost title.

Picture 3 - Apollo Creed will teach Rocky new things like rhythm and speed in the film Rocky 3. Most importantly, Apollo enables Rocky to get back 'the eye of the tiger. 

http://www.youtube.com/watch?v=Kf8oZGHDTt4


The story then reveals how Rocky had to go back to the basics from where he started. However, the fear of losing repeatedly kept playing in the mind such that he was not keen in fighting anymore. Through his wife’s advice of not to fear in losing, Rocky gets mental relieve and starts to train very seriously, with great enthusiasm and eventually gets back his lost ‘eye of the tiger’, the great thirst and hunger to win.

On the day of the re-match fight with Mr T, Rocky will do the reverse by making Mr T angry and in the process, with better mental and physical preparedness, Rocky will finally emerge as the victor of the competition.

Pic 4- Moral of the story - When a person has the 'eye of the tiger' to win, victory is certain

Friday, September 24, 2010

Intrinsic Motivation Rocky 3 (Part 1)

Intrinsic Motivation

Picture 1 - Rocky Balbao winning all boxing matches with a knockout, arranged by the coach

http://www.youtube.com/watch?v=F8ZABoz26R8




In the movie Rocky 3, we saw Clubber Lang (Mr T), over a matter of time, slowly grooming and progressing himself into a strong and potential contender to Rocky Balbao. While that was going on, Rocky was fighting and winning big and major fights and was at the same time getting richer. All Rocky’s fights ended with a knockout in favour of Rocky winning the bouts.

Over a period of time, while Rocky was winning big matches, Mr T was focused in winning all his matches and was eyeing for the Heavyweight Champion of the world title. Within a short span, because of the hunger to win the world title, Mr T kept winning all the boxing matches and was just good enough to meet Rocky. However, it was at this point of time that Mr T was waiting to finally win Rocky. His hopes were dashed when Rocky announced on his retirement.

Rocky’s coach, at the same time, had been watching all the matches won by Mr T and knew that Mr T could defeat Rocky. Anyway, Rocky felt that it was time to retire for Rocky. He announced his retirement as soon as he saw a statue build for him. He told to the crowd on his desire to finally retire from professional boxing. It was at this point that Rocky was provoked by Mr T to come back to the ring and fight, Rocky, and especially the coach, flatly refused to the offer. The main reason for refusing to fight was because of the fear of damaging Rocky’s own eyes due to the impact from punches.

In the film, because of being provoked intensely, Rocky will accept the challenge to fight Mr T. The coach and Rocky’s wife will become averse to this. However, Rocky had made up his mind to fight. When Rocky was adamant in fighting Mr T, the coach will give him an advice to reject the fight. Also, the coach finally admits that the major fights that Rocky had, all the while been having, was fixed in order for Mr T to not meet Rocky in the ring. The coach told that in the past Rocky was filled with hunger. However, over time, things changed and he became soft such that the coach had to fix matches. The coach told the truth that if Rocky were to meet Mr T, the former will definitely lose.

Picture 2 - Rocky Balbao meeting the real contender Clubber Lang (Mr T), in the film Rocky 3

Knowing this, Rocky became very disappointed and became depressed but was still adamant in fighting Mr T. Finally, Rocky’s coach will give an affirmative answer to this to continue with the fight. Later on, the training that Rocky was doing was not enough and it was at this point that the coach will give a lot of warning to pull up his socks. Rocky tried to train hard but it was not enough. Finally, both Mr T and Rocky will meet in the ring and it was here that Mr T was able to give a knockout to Rocky within few minutes into the bout.

Picture 3- Clubber Lang (Mr T) is the final winner in the bout between Rocky Balbao and Mr T.

Mr T finally becomes the World Heavyweight Champion of the World.

Tuesday, September 21, 2010

Race Calendar of Singapore and Malaysia 2010


Race Calendar of Singapore and Malaysia 2010

The following under-mentioned races may need assistance. Mr Chan Meng Hui, the veteran runner and marathoner has come forward to help those who need assistance to register in Malaysia races. He is organising a 21st Nov, Penang Bridge Half-Marathon 2010 contigent for Singaporeans to go Penang and run either the half-marathon or the 10km race. All those interested party please contact Mr Chan at this handphone number, 96755004. Expatriates are welcome to call.

September 2010
26/9/2010 Olympic Day Run 2010 (Malaysia)

26/9/2010 Newton 25km/12km Challenge Kuala Lumpur 2010 (Malaysia)

26/09/2010 de Tour Trail 2010 (10.5km Relay, Individual, 3km Fun Run, Singapore)

29/9/2010 Thailand Open Championships 2010 (29 Sept-02Oct) (Thailand)

OCTOBER 2010
02/10/2010 Pink Ribbon Walk/Run 2010, Singapore

03/10/2010 HP Tri Factor Series 100 (2010)

03/10/2010 MR25 Time Trial (5pm, Mac Ritchie Ziz Zag Bridge, Singapore)

06/10/2010 Commonwealth Games (Athletics, New Delhi, India)

09/10/2010 The North Face 100 (2010)


10/10/2010 NIKE CITY 10K KUALA LUMPUR (Malaysia)

10/10/2010 Newton 30km Challenge, Singapore
                
10/10/2010 Mizuno Wave Run, Singapore


15/10/2010 MAAU Octagon Meet (Open) 15/10/2010 Perhentian Island Challenge 2010 (Malaysia)


17/10/2010 Mizuno Wave Run 2010 (Malaysia)

17/10/2010 New Balance Real Run 2010, Singapore

17/10/2010 MR25 10km Elite Time Trial
(7am, MacRitchie amenities centre) (Singapore) http://www.mr25.org.sg/

23~24/10/2010 24th Mt.Kinabalu International Climbathon 2010 (Malaysia)

23- 24/10/2010 6th All Comers Meet 2010 (Singapore)

26-27 Oct 5th SEA Junior Track and Field Meet 2010 (Bangkok, Thailand)

30/10/2010 International Cross Country 2010 (Malaysia)

30-31st Oct Malaysia Open, Kuala Lumpur (Malaysia)


31/10/2010 Awana Trail Blazer Run (Malaysia)


31/10/2010 New Balance Klang Pacers 12km Run For It 2010 (Malaysia)

31/10/2010 Great Eastern Women 10km (Singapore)

NOVEMBER 2010
7/11/2010 MR25 35km Progressive Run
               (7am, MacRitchie Amenities Centre, Singapore)


7/11/2010 KLANG RUN 4 IT 2010 (Malaysia)


7/11/2010 Terry Fox Run KL 2010  (Malaysia)

13/11/2010 Akira/Swift kid's Dash 2010
(2pm, Gombok Stadium) TBC

14/11/2010 Tiong Bahru Challenge, 2010 (Singapore)

14/11/2010 Solomon Cross-Country Trail Run 2010

21-27 (Sat) 16th Asian Games Athletics, Guang zhou, China.

DECEMBER 2010
05/12/2010 Singapore Standard Chartered Marathon 2010 (Singapore)


12/12/2010 ASIAN Masters 10km Run 2010 (Malaysia)

MR 25 5km Time Trial, MacRitchie Reservoir, Zig-Zag Bridge (Singapore)

11 & 12/12/2010 1st Malacca International 12 Hour Walk 2010 (Malaysia)

18/12/2010 84km 1st Inaugural Ultra Marathon (Malaysia)


19/12/2010 Malakof 12km Kuala Lumpur (Malaysia)

26/12/2010 Cross Country Ultra Marathon, 2010, MacRitchie Reservoir, Singapore.


31/12/2010 48 One Mile Dash Run 2010 (Malaysia)

Saturday, September 18, 2010

Singapore Open: RENE HERRERA THE SEA GOLD MEDALIST (FOUR TIMES)

SAA 72ND Singapore Open 2010

Picture 1 - Left to Right - Rameshon, Rene Harrera (2003, 2005, 2007 and 2009 SEA Gold Medalist),  Thangavelu 1993 SEA Games gold medalist for 3000m steeplechase.

Today, I reached Gombak Stadium at about 4:30pm. While I was coming to the stadium, I met Mr Kunalan, our 100m silver medalist in the Asian Games. After chatting with him, I went down to see the Hwa Chong students, Yong Liang and Si Heng. In the first time ever running the 800m race, Yong Liang did 2m 31sec. Not bad for a start, I was thinking. Si Heng did a time of 4min 32sec. I find that with the Hwa Chong athletes are studying very hard for their exams and the volume in training is low now. However, I felt that this was a good exposure for these boys.

Then, I met up with Thangavelu, former gold medalist for 3000m in steeplechase in the SEA Games. While we were chatting, we watched the 3000m steeplechase race. In the race, Rene Harerra of Philippines was running a solo race, leaving everyone behind, coming in 1st with a respectable time of 9min 12.92sec. He won the gold medal for the Singapore Open. His run was creditable indeed.

Hence, I thought and decided to do an interview with him and he was kind enough to accept this.

Can you give me the SEA games that you won four gold medals?
2003, 2005, 2007 and 2009

Can you give me the personal best for 1500m, 3000m steeplechase, 5km, 10km and half - marathon and the marathon?
1500m - 3min 50sec
3000m stp- 8min 49sec
5000m - 14min 51sec
10000m - 30min 52sec
1/2 mara - 1hr 05min 59sec
marathon - 2hr 32min

When did you do the personal best of 8min 49sec?
It was done in Thailand Open in year 2004.


Can you tell your best performance in any highest level meet that you have participated in?
It was in the 2006 Asian Games at Calcatta where I came in 6th position doing a time of 9min 05sec.

What is your coach's name?
His name is Mario Castro.

What is your wife and son name?
My wife's name is Cheryl Donguines and son's name is Ken Ryzen.

What is your job in Philippines ?
I am a full time athlete. Our government support our passion.

How do the government support you?
I have been given boarding facilities by the Sports Commission of Philippines. We are given healthy food to consume plus other supporting services by the government. We are even given monthly allowance for the training that we are doing. We are well taken care of. When we win races like the SEA Games, we are given US 7000 as a reward.

How was the weather today?
It was very hot. I missed my target of doing 8min 55sec.

Were you able to pace your self well?
No, since the water-jump was outside the 8th lane, I was not able to know the split timing for each kilometres.

What was your strategy today?
My strategy was to maintain the pace throughout the race and get faster towards the end of the race. As I got no one to challenge, it was a solo race. Therefore, I decided to lead on my own.

How is your training like?
Once a week, I do technique training for the steeplechase event. All other days, I go for mileage runs and on some days, I do speed and strength training.

How is your wife's support to your training? Do you face any problem in this?
My wife is a very supportive to my passion. Before marriage and after marriage, I realised that my training has never been affected in any way.

Thursday, September 16, 2010

A Comparison of Races From 10TH JUN to 5TH Sept 2010

MAL - MALAYSIA SUKMA (10-18TH JUNE)
AFR - AFRICAN ATHLETICS CHAMPIONSHIPS (28TH JULY)
EUR - EUROPEAN ATHLETICS CHAMPIONSHIPS (27TH TO 31ST JULY)
STOCK - STOCKHOLM DIAMOND LEAGUE (6TH AUG)
IND - INDIA STATE TRACK AND FIELD CHAMPIONSHIPS(8TH AUG)
CRY P - AVIVA LONDON CRYSTAL PALACE GRAND PRIX (AUG 13-14)
BRUS - BRUSSELS DIAMOND LEAGUE (28TH AUG)
RIETI - RIETI GRAND PRIX, ITALY (29TH AUG)
IAAF - IAAF/VTB BANK CONTINENTAL CUP 2010 (4TH AND 5 SEPT)



800m MEN
PIC 1 - DAVID LEKUTA RUDISHA - Producing the best time of the year compared to anyone


IAAF 1MIN 42.89SEC KEN DAVID RUDISHA
EUR - 1MIN 47.07SEC POL LEWANDOWSKI, MARCIA
REITI 1MIN 41.01SEC KEN DAVID RUDISHA (WR)
BRUS 1MIN 43.50SEC KEN DAVID RUDISHA
IND   1MIN 46.26SEC  IND PANKAJ DIMRI
STOCK 1MIN.45.06SEC POL MARRIN LEVANDOWSKI
AFR 1MIN 42.84SEC KEN DAVID RUDISHA
MAL 1MIN 53.19SEC MAL MATHIALAGAN

800m WOMEN

Picture 2 - Jeneth Jepkosgei is the best compared to the rest

IAAF -1MIN 57SEC KEN JENETH JEPKOSGEI
BRUS - 1MIN 58.82SEC KEN JANETH JEPKOSGEI
CRY P-  1MIN 58.64SEC RUS SAVINOVA
EUR - 1MIN 58.22SEC RUS SAVINOVA
IND - 2MIN 04.04SEC IND SINIMOLE PAULOSE
AFR - 2MIN 00.22SEC KEN JANETH JEPKOSGEI
MAL - 2MIN 12.89SEC MAL K. GANTHIMANTHI(GR)

1500M MEN

PIC 3 - Asbel Kiprop - The best compared to the rest.


IAAF - 3MIN 35.49SEC MOR AMINE LAALOU
REITI- 3MIN 31.798SEC KEN ASBEL KIPROP
EUR - 3MIN 42.74SEC ESP CASADO ARTURO
BRUS - 3MIN 32. 18SEC KEN ASBEL KIPROP
CRY P- 3MIN 50.14SEC KEN CHOGE AUGUSTINE
INDIA 3MIN 43.39SEC IND SANDEEP KARAN SINGH
AFR  3MIN 36.19SEC KEN ASBEL KIPROP
MAL 3MIN 59.03SEC MAL MATIALAGAN


1500M WOMEN

Pic 4- Jamal Mariyam Yusuf doing a sub 4min in the 1500m race
IAAF - 4MIN 19. 78SEC FRA 1500M DEHIBACHAHYD
REITI - 3MIN 58.93SEC BRN JAMAL MARYAM YUSUF
EUR - 4MIN 00.20SEC ESP FERNANDEZ NURIA
STOCK - 4MIN 00.70SEC KEN NANCY JEBET LANGAT
AFR  - 4MIN 10.43SEC KEN NANCY JEBET LANGAT
MAL - 4MIN 35.91SEC MAL K GANTHIMANTHI(GR)

3000M STEEPLECHASE MEN

Pic 5- Mahiedine Mekhissi- Benabbad (Center of the photo) was the best in timing for 3000m Steeplechase race.

IAAF - 8MIN 09.67SEC KEN RICHARD KIPKEMBOI
BRUS- 8MIN 02.52SEC FRA MEKHISSI -BENABBAD (CR)
EUR - 8MIN 07.87SEC FRA MEKHISSI-BENABBAD 
INDIA-  8MIN 47. 40SEC IND ELAM SINGH
STOCK - 8MIN 47.40SEC KEN PAUL KIPSIELE KOECH
AFR - 8MIN 23.54SEC KEN RICHARD KIPKEMBOI 
MAL - 9MIN 20.25SEC KARTIK JAYARAM (GM REC)

3000M STEEPLECHASE WOMEN

Pic 6 - Russia's Yuliya Zarudneva came in as the best runner from the European Championships results, also breaking the championships record.


IAAF - 9MIN 25.46SEC RUS YULIYA ZARUDNEVA
CRY P- 9MIN 22.49SEC KEN MILCAH CHEMOS
EUR - 9MIN 17.57SEC RUS ZARUDNEVA, YULIYA (CR)
IND - 10MIN 03.05SEC  IND O. P. JAISHA (NR)
AFR - 9MIN 32.18SEC KEN MILCAH CHEMOS (CR)
MAL - 10MIN 55.31SEC MAL MELINDER KAUR (NR)

5000M WOMEN
Pic 7 - Vivian Cheruiyot is the best as compared to the mentioned timing.
IAAF - 16MIN 05.74SEC KEN VIVIAN CHERUIYOT
BRUS- 14MIN 34SEC KEN VIVIAN CHERUIYOT 
EUR - 14Min 52.20SEC TUR BEKELE, ALEMITU
INDIA 17MIN 27SEC IND JIJIMAL JACOB
STOCK - 14 MIN 42.46SEC ETH MESERET DEFAR
AFR - 16MIN 18.72SEC KEN VIVIAN CHERUIYOT
MAL - 17M 46SEC MAL MERLINDER KAUR(GR)

5000M MEN
Picture 8- Mark Kiptoo came in with a time of sub 13min for 5km


IAAF -13MIN 58.23SEC USA BERNARD LAGAT
IND -14MIN 03.71SEC IND SUNIL KUMAR SINGH
EUR - 13MIN 31.18SEC GBR FARAH MO
STOCK -12MIN 53.46SEC KEN MARK KOSGEY
AFR -13MIN 30.46 KEN EDWIN SOI
MAL - 15MIN 18SEC MAL KARTHIK JAYARAM

2000M STEEPLECHASE RACE BOYS YOG
1ST 5MIN 37.63SEC (PB) KEN MUTUKU PETER MATHEKA

3000M GIRLS YOG
1ST 9MIN 13.58SEC (PB) KEN CHESIR GLADYS

Sunday, September 12, 2010

SAFRA SINGAPORE BAY RUN - ARMY HALF MARATHON 2010

Note :
Please take note that all reported timings here are the net timing.
The organisers take the gun time as the overall time.

SAFRA SINGAPORE BAY RUN - ARMY HALF MARATHON 2010
PICTURE 1 - LEFT TO RIGHT -- Jian Hong, Yeo Si Heng, Jian Ler, Rameshon, Yong Liang, Nathaniel Wong, S. Jeevanesh and Ashley Liew

12 Sept 2010
In the early morning, around 4:30am, I had to reach Esplanade, near Connaugth Drive to assist the Hwa Chong Institution(college) athletes in the Army Half Marathon 2010. The three serious runners Jeevanesh, Si Heng and Jian Hong were interested in doing a fast time for the 10km run. Jian Hong did his own training and did around 39min. Si Heng did a reasonable time of 38mins plus for the 10km run.

The main highlight was S. Jeevanesh, who was determined to do a time of 35min for the 10km run. In his race, Thomas Kiprotich of Kenya became the champion with a very good time of 31min 59sec, considering our humidity and weather. There was a tussle for 6th and 7th position going on between Aldrich Lim and Jeevanesh. At the last 300m stretch, the distance between the leader Jeevanesh and Aldrich was only 4sec. However, towards the end of the race, Jeeva switched to another gear and led Aldrich by about 8sec at the finish line in the 10km Men Open race. Hence, Jeevanesh came in 6th position. Both are junior runners who are still studying in their respective schools. It was Jeevanesh's first time running a 10km race as he has been only focusing on 800m and 1500m  earlier. Jeevanesh recollected that the race was tough because he had to encounter two hills during the run. It was also a personal best for him as his time was 35min 00sec.

I watched the men open half-marathon race and saw a number of runners running past the last 200m, many of them from Kenya, India, Thailand and other countries. The top 10 runners did a time of 1hr 10min and below. My observation is that the number of timing for the men open is getting faster and faster over time for the men open. Thanks to the organisers for inviting athletes of high calibre. The top runner by the name of Julius from Kenya came in with a time of 1hr 05min 47sec and became the overall champion in the event. Later on, I also saw Mok Ying Ren coming in and he looked tired. The last portion, if he was able to run faster, he could have got a better time for the race. He came in as the men closed champion for the Army Half-Marathon 2010. He is, in fact, the pride of our nation in doing very good  timing for the recent half-marathon races in overseas, recently.

In the women open section of the half-marathon, Eunice Nyawira of Kenya registered a time of 1hr 20min 48sec and came in as the champion. In the women closed race of the half-marathon, Qi Hui came in with a respectable time of 1hr 28min 02sec and won the race as the champion. Second, in the race was Elaine Lim who came in with a time of 1hr 34min 05sec. Third position went to Koh Leng Leng. Surprisingly, Sheryl Loh, a former Hwa Chong Institution student who has taken up running from tennis, came in 7th with a time of 1hr 37min 01sec. Lately, she has taken up running as a passion and she has been improving since.

In the Army Formation challenge, 6 Division clinched the overall team championships, which was taken from the total gun time of the 14 runners. The coach of 6th Division, Donald Ng, an MR 25 Club committee member, was seen on Tuesdays and Thursdays training the team at CCAB, near the LKY School of Policy, doing workouts. Donald was very happy and told me the news which made 6 Div very happy. I told him that I would like to interview 6Div on their recent win and he was more than willing to give me the interview soon.

Second position went to 9 Division. Many were surprised with the achievement of 9 Division. It was not surprising as 9 Division were having good runners. They are having runners like Dr Benny Goh, Michael Lui and Cheong Peng Tat, to name a few. In third position, my former Army unit, 2 PDF, who were found seriously training seriously at Mac Ritchie recently, was third. Fourth position went to 3 Division, with their best runner Ashley Liew doing 1hr 23min 46sec for the half-marathon. Ashley Liew, was second in the Standard Chartered Marathon 2009. A few weeks back, while training, he was seriously injured from a bad fall from his bicycle. He had to go for physio-therapy recently and had to lower down on his mileage. In one of the week, he could only do walking for training. Overall, he told me that he was very happy with the time as the last year's time was 1hr 30min as compared to this year's 1hr 23min 46sec. He is still recovering from the injury and is getting better over time.

We ended the happy day by taking photos. The crowd today looked great. The results were pasted at four places so that athletes and coaches were able to view the results well. This is a very good initiative and the results were out very fast. 

21 KM MEN OPEN
1 JULIUS NYAMUN 1HR 05MIN 47SEC
2 SERDA AGUS 1HR 07MIN 13SEC
3 NEERAJ 1HR 08MIN 39SEC
4 JAVEER SINGH 1HR 08MIN 47SEC
5 MUINDI   KEN 1HR 08MIN 53SEC
6 VL DANGI 1HR 09MIN 07SEC
7 DEEPCHANSHAAN 1HR 10MIN 06SEC
8 MD YUNUS 1HR 10MIN 41SEC
9 DEEPAK SINGH 1HR 10MIN 47SEC
10 LETDA GADE 1HR 10MIN 53SEC

21km MEN CLOSED
1 MOK YING REN 1HR 16MIN 14SEC
2 JAGAT BAHDUR 1HR 17MIN 10SEC
3 GIRIDER SWAMINATHAN 1HR 18MIN 49SEC
4 JASMAN GURUNG 1HR 18MIN 59SEC
5 SOH RUI YONG 1HR 19MIN 46SEC
6 P RAMESH 1MIN 20SEC 25SEC
7 ANG CHEE YONG 1HR 20MIN 29SEC
8 CHEONG PENG TAT 1HR 21MIN 19SEC
9 TILAK BAHADUR 1HR 21MIN 40SEC
10 S DEVATHAS 1HR 21MIN 49SEC


MEN MASTERS - 1/2 marathon
1 JIRATTIGRAN 1HR 16MIN 37SEC
2 RICHARD BELLAMY 1HR 17MIN 22SEC
3 LAIDER 1HR 19MIN 48SEC


10KM MEN OPEN
Pic 2- Thomas Kiprotich won the 10km race of the men open race

1 THOMAS KIPROTICH 31MIN 59.30SEC Kenya
2 DEV KUMAR RAI 33MIN 14.85SEC
3 UMESH RAI 34MIN 15.80SEC
4 P RAMACHANDRAN 34MIN 53.20SEC Singapore
5 LAXMI KUMAR LIMBU 34MIN 55.00SEC
6 S JEEVANESH 35MIN 00.65SEC Singapore
7 ALDRICH LIM 35MIN 09.55SEC Singapore
8 RABINDRA KUMAR RAI 35MIN 19.30SEC
9 HANIPAL ANG BUHANG 35MIN 32.25SEC
10 SANJEEV TUMBAHANG 35MIN 37.20SEC


MEN MASTERS 10KM RUN
1 KEK HONG LENG 37MIN 23SEC
2 LAWRENCE LIM 40MIN 9SEC
3 TANASEKARAN 41MIN 31SEC

21km WOMEN OPEN
1 Eunice NYAWIRA KEN 1HR 20MIN 48EC
2 SUSAN JEMUTAI KEN 1HR 30MIN 45SEC
3 NATHASHA BUCKLEY BRI 1HR 33MIN 03SEC
4 TRUDY FAWCETT BRI 1HR 35MIN 45SEC
5 AMY GORDON USA 1HR 37MIN 04SEC
6 KATHRYN WALKERUSA  1HR 40MIN 14SEC


21KM WOMEN  CLOSED
Pic 3 - Anne Date Qi Hui was the champion in the women closed.
1 QI HUI 1HR 28MIN 02SEC
2 ELAINE LIM 1HR 34MIN 05SEC
3 KOH LENG LENG 1HR 35MIN 18SEC
4 RACHEL SEE 1HR 35MIN 50SEC
5 MICHELLE CHAY 1HR 36MIN 42SEC
6 CHRISTINA POETZSCH 1HR 37MIN 24SEC
7 SHERYL LOH 1HR 37MIN 01SEC
8 JOCELYN CHAN 1HR 38MIN 58SEC
9 LIM BAOYING 1HR 40MIN 14SEC
10 VANESSA TANG 1HR 41MIN 12SEC


WOMEN MASTERS
1 SIOBHAN 1HR 37MIN 56SEC
2 RODA M RAMOS 1HR 41MIN
3 YONG LAI CHEE 1HR 42MIN 43SEC


Army Formation - CHAMPION TEAM - 6 DIVISION
(TOTAL GUN TIME TAKEN OF 14 RUNNERS -20HRS 59MIN 57SEC)
1 CHEONG KIEN WENG 1HR 24MIN 40SEC
2 CHEE EVAN 1HR 24MIN 58SEC
3 NAISH NAVIN SAMSON 1HR 25MIN 14SEC
4 PAND SELVAN 1HR 26MIN 56SEC
5 ANANTHARAJ 1HR 27MIN 26SEC
6 JAGDISH SINGH 1HR 28MIN 19SEC
7 M. KUMAR 1HR 29MIN 47SEC
8 LIM DAWEN 1HR 30MIN 02SEC
9 P SUBRAMANIAM 1HR 31MIN 59SEC
10 KENNY HAN 1HR 32MIN 02SEC
11 MATTHEW 1HR 32MIN 09SEC
12 KIEW EE CHUAN 1HR 32MIN 18SEC
13 JAX TAN JIN XIAN 1HR 35MIN 08SEC
14 LIM WOON PIN 1HR 36MIN 46SEC
15 Muhammad Zainuddeen 1HR 37MIN 49SEC
16 ISA RAZELEIGH 1HR 42MIN 55SEC

2ND - 9 DIVISION
(TOTAL GUN TIME OF 14 RUNNERS - 21HRS 36MIN 49SEC)
1 CHEONG PENG TAT 1HR 21MIN 19SEC
2 HO GHIM KHOON 1HR 24MIN 50SEC
3 WILLY LOO 1HR 26MIN 09SEC
4 MICHAEL LUI 1HR 26MIN 26SEC
5 BENNY GOH 1HR 26MIN 47SEC
6 MOHAMMAD AZREAN 1HR 30MIN 09SEC
7 DANNY LIM 1HR 34MIN 14SEC
8 MUHAMMAD IZZUDIN 1HR 35MIN 18SEC
9 HEN CHYUAN SHENG 1HR 35MIN 24SEC
10 ANG CHEE KANG 1HR 35MIN 45SEC
11 POON CHUNG KIAT 1HR 37MIN 55SEC
12 JOSEPH IVAN 1HR 39MIN 06SEC
13 CHEW HONG YUN 1HR 40MIN 11SEC
14 MD ZAHIR 1HR 40MIN 34SEC
15 LIN ZHIXIANG 1HR 41MIN 25SEC
16 KEE PAU BOON 1HR 42MIN 37SEC

3RD Position - 2 PDF -
(TOTAL GUN TIME TAKEN FOR 14 RUNNERS - 22HRS 22MIN 21SEC)
1 ANG CHEE YONG 1HR 20MIN 29SEC
2 S DEVATHAS 1HR 21MIN 49SEC
3 COLIN TUNG 1HR 22MIN 43SEC
4 SHI RONGHUA 1HR 23MIN 26SEC
5 SUNIL NAIR 1HR 28MIN 47SEC
6 JONATHAN EDWARD D'RUZ 1HR 32.33SEC
7 JEREMY DEE 1HR 39.46SEC
8 KWAN PING KAN 1HR 39MIN 48SEC
9 LIT JAYMOND 1HR 40MIN 41SEC
10 BENJAMIN POH 1HR 42MIN 03SEC
11 OH HUI JIAT 1HR 43MIN 03SEC
12 PETER M 1HR 46MIN 54SEC
13 CHUA WENZHENG 1HR 48MIN 42SEC
14 THANGARAJ SELVARAJ 1HR 48MIN 45SEC
15 MUHD NASZREEN 1HR 50MIN 29SEC
16 SIA LIAN HUAT 1HR 50MIN 20SEC

4TH POSITION
3RD DIV
(TOTAL GUN TIME TAKEN FOR 14 RUNNERS - 22HRS 33MIN 40SEC)
1 ASHLEY LIEW 1HR 23MIN 46SEC
2 ALLAN TENG 1HR 24MIN 10SEC
3 NE WEI WEN 1HR 29MIN 02SEC
4 MICHAEL HUA 1HR 30MIN 03SEC
5 LEE ZHI XIANG 1HR 36MIN 47SEC
6 JAISHARN 1HR 38MIN 52SEC
7 FARIS 1HR 38MIN 20SEC
8 RAVICHANDRAN 1HR 38MIN 45SEC
9 HE RUI JIE 1HR 40MIN 00SEC
10 YAP CHUEN HWEE 1HR 40.18SEC
11 VICTOR TAN 1HR 41MIN 03SEC
12 CLEMENT CHUA 1HR 42MIN 32SEC
13 JAYA BENUGOBALAN 1HR 42MIN 50SEC
14 ONG CHI HAO 1HR 43MIN 47SEC
15 TAN PING HONG 1HR 43MIN 46SEC
16 WILSTON LEONG 1HR 44MIN 13SEC



Friday, September 10, 2010

Bernard Lagat - The Only Double Gold Medalist of World Cup Title.

Picture 1 - Bernard Lagat - The Superman of IAAF/VTB Bank Continental Cup in Split (Croatia) 2010






Around the year 1992, when I was pursuing my Physical Education and Sports Science degree at Loughbrough University of Technology, I came across a book on Biochemistry in the library at the university. I was reading about studies done on lactate, ventilatory threshold and heart-rate intensity. In one of the chapter, Peter Snell, the former 800m great and Olympics gold medalist gave his comments on distance running. In that book, he stated that the physiological demands of an 800m runner is different from a 1500m runner. A 1500m runner is vastly different from a 5000m runner. This is also evident when you compare a 5km runner with a 10km runner.

Peter Snell, a former New Zealand athlete living in Texas, was himself an Olympic gold medalist for the 800m in Rome (1960). He also ran in the Tokyo Olympics and won  gold medals in both 800metres and 1500metres. He was an athlete of New Zealand coach Arthur Lydiard. Snell got his Honorary Doctorate for his work as an Exercise Physiologist from Massey University. Hence, Snell from his knowledge and experience ,as a Exercise Physiologist and a runner, knew that the demands of running different distances and the great challenge it poses to the human body while running.

Picture 2 - Peter Snell was a protege of Arthur Lydiard system of training.


This physiological demand of an 800m runner is 60% anaerobic and 40% aerobic. For the 1500m runner, the physiological demand is 50% aerobic and 50% anaerobic. For the marathon runner, the physiological demand is 98% aerobic and 2% anerobic. Hence, we see that as the distance of the race increases, the aerobic demand increases. Likewise, as the race becomes shorter than 800m, for examples, 400m, 200m and the 100m, the anaerobic demand becomes more predominant.

In the past, Emil Zatopek, the Czech long distance runner, was able to win the 5000m, 10000m and marathon gold medals in the Helsinki Olympics in 1952. It was an incredible feat for him to achieve that. Similarly, if we can remember, in 1972 (Munich Olympics) and 1976 (Montreal Olympics), Lesse Viren, the 'flying finn' was able to win gold medals in both 5km and 10km races in the Olympics.

Pic 3 - Emil Zatopek the Winner of 5000m, 10000m and marathon in Olympics

Other than these races, it was very rare for other top runners to achieve performances where there is victory in two events. Recently, in 2007, in the World Athletics Championships in Osaka (Japan), Bernard Kip Lagat came in as the 1500m (3min 34.77sec) and 5000m (13 45.87sec) champion. That feat was also seen this year as Bernard Lagat won the World Cup title race for 3000m (7m 54.75sec) and 5000m (13min 58.23sec) in Split, Croatia. He was the only one who could to do this feat in the IAAF/VTB Bank Continental Cup.

It is a heroic effort to win in the two events, like what Bernard Lagat had done, as the training for any two different long distance events become a great challenge to a coach or runner when it comes to planning a training program. The workouts are different and the mileage training is also vastly different.

Many, like Sebastion Coe (1500m) or Haile Gabreselassie (10000) were able to attain two gold in different years for the same event and not for different events. Sebastion Coe trained from young to run the 800m and 1500m in world class races. In the Moscow Olympics (1980) and Los Angeles Olympics (1984), he attained the gold medals only in 1500m, even though he was the reigning world record holder for 800m race, all the way from the year 1981 until Wilson Kipketer, the Kenyan Born Danish, broke the record in 1997.  Likewise, Haile Gebrselasie won the 10,000m gold in Atlanta in the year 1996 and Sydney in the year 2000, even though he was a mutiple world record holder for 5000m and 10000m once. He is now the current world record holder in the marathon in Berlin (2008) with a time of 2hrs 03mn 59sec.

An Incredible Feat By Bernard Kip Lagat
Thus, in this World Cup title 2010, running in the 3000m and 5000m, Bernard Lagat achieved a great feat which he had achieved in the year 2007 as well. He won gold medals in double events.

2007 World Athletics Championships in Osaka - 1500m Race

2007 World Athletics Championships in Osaka - 5000m Race


In the IAAF/VTB Bank Continental Cup in Split, Bernard Kip Lagat also showed brilliance in running strategically and tactically and becoming a champion eventually. He is known for the right time to kick and win in a major race. In most of the races, it looks like there are odds against him, however, he usually triumphs as the champion, eventually.

Thursday, September 9, 2010

Yuliya Zarudneva - The 3000m Steeplechase World Cup Champion

Yuliya Zarudneva of Russia- A Woman  of Resilience

Picture 1- Zarudneva is well known for showing one of the finest skill in the steeplechase event.
The African Athletics Championships, between 28 July and 1 Aug 2010,  saw Kenya dominating the track and field overall ranking for gold, silver and bronze medals. Kenya won 25 medals - 10 gold, 7 silver and 8 bronze.

In the 3000m steeplechase event, Milcah Chemos Cheywa, in fact, broke the African Championships record by doing 9min 32.18, making her country, Kenya ,proud of her. This is a great improvement by Milcah. However, in Stockholm Diamond League, on 7th Aug, Yuliya Zarudneva from Russia took the centre stage by breaking the Championships record in the 3000m steeplechase by doing 9min 17.59sec. Milcah came in second by doing 9min 19.32sec.

Picture 2 - Constant challenge posed by Milcah Chemos Cheywa to Zarudneva.



The tide changed for Milcal Chemos in the Aviva London Grand Prix in Crystal Palace (Aug 13-14 2010) where she overtook Zarudneva in the 3000m steeplechase event. Milcah's time was 9min 22.49sec and Zarudneva's time was 9min 22.60sec. The race had a dramatic ending where finally Milcah won the race by  a mere 0.11sec. 

About fews days later, in Belgium, in the Brussels Diamond League (27th Aug 2010), Ethiopia Sofia Assefa of Ethiopia did 9min 20.72sec to win the 3000m Steeplechase race. Milcah Chemos Cheywa was second in this competition.

As a grand finale, in the most awaited IAAF/VTB Bank Contental Cup (4th and 5th Sept 2010) 3000m steeplechase race, Zarudneva defeated Milcah in the race. The time taken for Zarudneva to run was 9min 25.46sec. It was a very close fight which ended Milcah Chemos losing to Zarudneva (9min 25. 84sec) by 0.38sec. Hence, Zarudneva winning of  the World Cup title was very impressive feat indeed.

About Yuliya Zarudneva of Russia
Zarudneva's youth is remembered well  for getting sick very easily. Regularly, she used to get cold and flu. Her father, in order to combat the problem, decided to make her exercise. Hence, she ran daily 2km daily.

From this exercise, two benefits were gained by her. Firstly, her sickness just disappeared over time. It was a sign of resilience by her body against sickness. Furthermore, this 24 year old developed herself into a technically skilled athlete in the steeplechase event. Hence, she won the World Cup title for the 3000m steeplechase.  Zarudneva has a personal best of 9min 08.39sec for this event.The world record of  8min 58.81 for the steeplechase was set by Gulnara Samitova-Galkina. Zarudneva has the potential to break this record if she works for it. So long she is consistent with her training and goal-setting, breaking the record remains feasible.   

http://www.youtube.com/watch?v=m218jNMAPPM (Marta Dominiquez 1st, Zarudneva 2nd and Milcha Chemos Cheywa 3rd)

http://www.youtube.com/watch?v=kF6gIC8qxII&feature=related (Yuliya Zarudneva 9min 08.39sec)


Her Strategy
Zarudneva is well known for her frontal running ways. She runs in a controlled fashion and paces herself well during her race and at times she uses tact  to pull away from the opponents at the right time. At times, strategically, she brings in some injection of fast pace during crucial moments in the midst of a race to pull away from opponents and become the eventual winner. 

Picture 3 - Fine display of steeplechase hurdling by Zarudneva

Motivation
One of the most important motivation comes from her daughter  “I am often away from Zarudneva's motivation comes from her daughter and would like her child to be proud of her because I’m competing or training, so I want her to make me feel proud of me. She is a big inspiration,” added Zarudneva, who is coached by Mikhail Kuznetsov.

Tuesday, September 7, 2010

Strategies of Wilson Kipketer and David Rudisha

Picture 1 - The Two 800m Greats - David Rudisha and Wilson Kipketer


In the past, Kipketer had predicted that in order to break the world record that Sebastian Coe was holding 1min 41.73sec, it was important to do at least 3 or 4 sub 1min 42sec consistently so that one can take a chance at the record. Kipketer brought time down to 1min 41.11sec. Right now, Wilson Kipketer's record is broken by the 21 year old Rudisha. Also, Kipketer, in a special interview, had mentioned that he is not really bothered on athletes breaking the record. He told that being able to do few sub 1min 42sec was already a great achievement for him in life.





Rudisha, with great determination and tenacity has broken Kipketer’s 1:41.11 world record not once but twice – first with 1:41.09 in Berlin. In Berlin, Sammy was the pacemaker for Rudisha. Later on, Rudisha predicted that the record will be broken again over time. A week later, Rudisha did 1:41.01 in the 800m  in Italy, for the Rieti Grand Prix race. Rudisha was paced by Sammy Tangui until 400m and subsequently Jackson Mumbwa Kivuva had to push Rudisha from 400m to 500m. From 500m, it was a solo attempt to take the opportunity to have a crack at Rudisha's own world record of 1min 41.09sec. Rudisha had to muster his own courage and effort to set the world record again. Here, it is also interesting to note that Rieti is still considered a magical track,even to this present day, for many of the world records to be broken, in the past.

Pic 2 - Sebastion Coe, from Great Britain, was holding the world record for the 800m, 1min 41.73sec, for a period of 16years(1981- 1997)



Rudisha’s top five 800m average times is 1:41.53 as compared to Kipketer’s average 800m time of 1:41.62. Wilson Kipketer, nevertheless has four World titles (indoors and out), two Olympic medals, European gold, and a winning streak spanning more than three years. The only thing missing from him was the Olympic gold. Rudisha is young and he is on his way to great achievements which is believed that will be shown over time. So far, for this year, Rudisha great achievement is that he has an unbeaten streak of winning the 800m race in all the races from the start of year 2010.

Picture 3 - Wilson Kipketer was holding the world record for the next 13 years( 1997-2010). The year 1997 was known as the amazing year for Kipketer



“I still hold two records indoors,” added Kipketer who felt that the medals he got from very important races were just as important as records. Moreover, Wilson admits, “By breaking the world record I have only achieved a third of what I want to achieve,” he said humbly. “Winning the World Championships and the Olympics are the two other big goals that I want to achieve in my career. With world records, someone else can come along and break them, but with gold medals no one can take them away from you; they are yours for life.”



However, Wilson Kipketer believes that Rudisha has more potential in him. “This is only the beginning for him,” said Kenyan-born-Dane Kipketer. “There is still so much that he can go on to achieve – multiple world championships, Olympic titles.”


Strategies and Tactics and prediction of 800metres race of David Rudisha - By Wilson Kipketer

Picture 4 - The reigning world record holder David Rudisha from Kenya

1. David likes to be at the front from the start.

2. David is better at maintaining the fast pace towards the end

3. David has an individual mind, and that’s what makes the difference. He can be led by a pacemaker who goes through the first lap in 48 seconds and can maintain that pace.

4 Rudisha can be the first to break 1min 40sec

5. The 800m is all about finding the right balance and maintaining your rhythm. You don’t necessarily have to be a strong 400m runner if you have the right rhythm. It just so happens that David is a very good 400m runner too, but he also has a great natural rhythm and feel for the event


Rudisha's analysis of his own race
1. I have been working hard on trying to maintain that pace. I think I can improve, but I still need to work more on my final 200m


2. Since Kipketer did 49sec for the first 400m of the 800m race to break the world record, I was aiming for 48sec for the first 400m of the 800m race.

Results in principal competitions in 2010 - Unbroken Win By Rudisha

Event Date Competition Position Result
800m 04.03 Melbourne Track Classic 1. 1:43.15
800m 14.05 Doha IAAF Diamond League 1. 1:43.00
800m 27.05 Ostrava Golden Spike 1. 1:44.03
800m 04.06 Oslo ExxonMobil Bislett Games 1. 1:42.04
800m 26.06 Nairobi Kenyan Ch. 1. 1:44.23
800m 08.07 Lausanne Athletissima 1. 1:43.25
800m 10.07 Heusden-Zolder Athletics 1. 1:41.51
800m 30.07 Nairobi African Championships 1. 1:42.84
800m 22.08 Berlin ISTAF 1. 1:41.09
800m 27.08 Bruxelles Memorial van Damme 1. 1:43.50
800m 29.08 Rieti IAAF World Challenge 1. 1:41.01
800m 05.09 Split IAAF/VTB Bank Cont. Cup 1. 1:43.37



It is an interesting fact to note that Rudisha is married to his wife Lizzy, and has a six-month-old daughter, Charin. Looks like Rudisha is balancing very well with married life.