runningcoachsg: January 2011

Monday, January 31, 2011

Sheryl Loh and Oon Shui Kun - Shining Undiscovered Talents

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)

Upcoming Story

Recently, Sheryl Loh did 32min 24sec for the recent 8km time-trial, with Oon Shui Kun and Ashley Liew doing 35min 11sec and 35min 14sec, respectively, for the 10km time-trial today on the tarmac track. Sheryl is going to Monash University this Saturday, while Oon Shui Kun will be enlisted in the Army soon. The author hopes that their talent is supported by the necessary organisations, SAA and SSC to groom them for the future of Singapore Athletics glory.

Picture 1 - Sheryl Loh (on the left) has finally shown that she is capable of doing sub 40min for the 10km in the future. Ashley has gained back his fitness after a long break from the Singapore Standard Chartered Marathon.

Picture 2 - S. Jeevanesh, Oon Shui Kun, Jian Hong and Yeo Si Heng were prize winners during SAA cross-country race. Onn Shui Kun, given the time is capable of doing sub 35min. In the long run, he is capable of doing sub 33min within 6months. The only thing now is he is about to go Army for National Service.

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.

Page View (01 Jun 2010 to 31st Jan 2011)

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)

Page View (Jun 2010 to Jan 31st, 2011)

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.

Discussion On Breathing Technique Study Done In The Chinese High School (Part 2)

Note:

By Rameshon

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

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

Discussion On Breathing Technique Study Done In The Chinese High School (Part 2)

In the present study, at the start of the test, for factors such as energy level, anger, stress, calmness, fear, mental relaxation and feel-good factor, the mean scores were found to be 5.86, 3.29, 3.86, 4.86, 3.57, 4.57 and 6.14 consecutively. After 20 days, for the same factors such as energetic, anger, stress, calmness, fear, mental relaxation and feel-good factor, the mean scores were 8.14, 5.86, 6.29, 7.57, 6.14, 7.71 and 7.71 consecutively.

Components Past Present Improvement (Increase) %

Energy 5.86 8.14 22.8%

Mental 4.57 7.71 31.4%

(Relaxation)

Feel Good 6.14 7.71 15.7%

Calmness 4.86 7.57 27.1%

Table 2A: Shows the improvement (increase) of the components in subjects after 20 days.

Components Past Present Improvement (reduction) %

Fear 3.57 6.14 25.7%

Anger 3.29 5.86 25.7%

Stress 3.86 6.29 24.3%

Table 2A: Shows the improvement (reduction) of components in the subjects after 20 days.

In twenty days, the middle and long-distance athletes of The Chinese High School found that they had improved energy, mental relaxation, feeling of goodness and calmness by 22.8%, 31.4%, 15.7%, 27.1%, consecutively. There was also a reduction in fear, anger and stress by 25.7%, 25.7% and 24.3%, consecutively. This study also proves that when stress level reduced, fear and anger also reduce at the same time. Simultaneously, there is an improvement in energy level, mental relaxation, feeling good and the feeling of calmness.

This shows that there is a necessity to understand the cause of stress and how to counter this problem. Sri Sri Ravi Shankar of the Art of Living Foundation, Bangalore, in India, mentioned in his speech that "because of the unnatural stresses of modern life the rhythms of body, breath, thought, emotions and environment rarely are synchronized. This makes us more vulnerable to disease".

Hatha Yoga Pradipika states, "When the breath wanders, the mind is unsteady, but when the breath is still, so is the mind still".

In the modern world, people are facing tensions and stresses that are beyond their control. Either man worries about eh past or anxious about the future or gets stuck in negativity. Neither at home nor in school, have we been taught how to release negative emotions and to handle one's own mind.

Many people are turning to painkillers, sleeping pills, alcohol and so on in a vain attempt to cope (Cidell Rabionovitch &, Dorelli, 1983).

However, it is said that breathing techniques such as pranayama can release tension and negative emotions and help one to live in the present moment.

This state of the present moment is similar when we are absorbed in deep thinking. The process of breathing becomes slow. The suspension of mental activity increases in proportion to the slowness of breath.

However, the case is otherwise when the mind is afflicted by sorrow or anger, the breath becomes irregular and broken, the opposite of the slow, smooth flow of the breath when the mind is calm (Vishnu-devananda, 1988).

In a self-report given after 20 days by the subjects shows positive remarks given on the outcome of the twenty days breathing exercise practice.

Note:

By Narayanan

Sunday, January 30, 2011

Discussion On Breathing Technique Study Done In The Chinese High School (Part 1)

Note:

By Rameshon

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

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

Discussion - Breathing Technique Study was done in The Chinese High School (Part 1)

Picture 1 - Pulella Gopichand at his best in the year 2001 (All England Champion)

Pulella Gopichand, the All England Badminton 2000 champion attributed one of the reasons for his victory to Sudarshan kriya for making him recover from a knee injury and to stay focused during the competition period.

Furthermore, in the year 2000, three Indian beauties won three of the most important beautiful contest titles in the world. They were Priyanka Chopra, Lara Dutt and Diya Mirza who won the Miss World, Miss Universe and Miss Asia Pacific beauty pageant, consecutively. These three beauties attributed their success to breathing exercises which allowed them to remain calm, clear, focus and stay at ease. They also mentioned that there was a feeling for peace from within by doing this practice.

Picture 2 - Priyanka Chopra (the Year 2000, Miss World)

In areas of research studies, very recently, the National Institute of Mental Health and Neuro Sciences of India (NIMHANS) has shown that by doing Sudarshan kriya, there were beneficial biological effects on the brain and hormone function, in the 1st session itself and patients who had suffered from depression and sleep disorder were normalised in less than 30 days (The Art of Living, 1996).

Picture 3 - Lara Dutt (Miss Universe in Year 2000)

NIMHANS also found that by doing pranayama and Sudarshan kriya there was a statistically significant decrease in blood there was an increase in a hormone called prolactin which is known for producing feelings of well-being.

Picture 4 - Diya Mirza (Miss Asia - Pacific in the Year 2000)

Dr N Janakiraamiah, Medical Director of Nimhans remarked that Sudarshan kriya is capable of giving remarkable therapeutic effects. It has the advantage of restoring health along with increasing a person's personal autonomy. Therefore, the current study confirms that there is overt evidence that breathing exercises can improve the physical, emotional and mental aspect of life.

NIMHANS in India.

National Institute of Mental Health and Neuro Sciences is a multidisciplinary Institute for patient care and academic pursuit in the frontier area of Mental Health and Neuro Sciences. The Lunatic Asylum which came into being in the latter part of the 19th Century was renamed as Mental Hospital in 1925 by the erstwhile Government of Mysore. This hospital and All India Institute of Mental Health established in 1954 by Government of India were amalgamated on 27th December 1974, and thus was formed the autonomous National Institute of Mental Health and Neuro Sciences (NIMHANS). The priority gradient adopted at the Institute is service, manpower development and research. A multidisciplinary integrated approach is the mainstay of this institute, paving the way to translate the results from the bench to the bedside. On November 14, 1994, NIMHANS has been declared a Deemed University by the University Grants Commission, with academic autonomy. The Institute functions under the direction of Ministry of Health and Family Welfare, Govt. of India and Ministry of Health and Family Welfare, Government of Karnataka. Several National and International funding organisations provide resources for research.

Picture 5- NIMHANS

Note:

By Narayanan

Saturday, January 29, 2011

Benefits of Pranayama for Runners (The Chinese High School)

Note:

By Rameshon

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

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

Pranayama - Prana means life-force and Yama means control.

During my days being a trainee-teacher, I happened to read a Sports Psychology book. I was reading this book because of the desire to improve in running. Hence, I chanced to read this passage of the book where I realised that top runners do breathing techniques to remain calm during a race. It will be of benefit to runners to do a breathing exercise to maximise one's potential in running.

Yesterday, in Hwa Chong Institution, I was explaining to my Health and Fitness Club members on the importance of Breathing Exercise. It will be good to put my points in a summary manner.

Benefits of Pranayama

Slowing down of the breathing mechanism (a person can breathe 12 breath per minute as opposed to 18 to 21)

Reduction in stress

Reduction in depression

Energetic feeling

Emotional stability

Overcoming anxiety

The mind will be in the present moment. The mind's tendency to go to the past (regrets) and future (anxiety) will cease.

I have given a summary of breathing technique and an introduction of breathing technique. This is a continuation of it.

Summary, Introduction and conclusion of Breathing Technique

Summary to Breathing Technique
http://rameshon-m.blogspot.com/2011/01/abstract-objective-to-determine.html

Introduction to Breathing Technique
http://rameshon-m.blogspot.com/2011/01/introduction-to-deep-breathing-and.html

Benefits of Belly Breathing (Study done in 2003)

David Lim of 2D

"I think the breathing exercise is very useful as it calms down my mind. It also makes my body feel energised and refreshed. I was able to concentrate on the task given at hand and perform well"

Heah Huey Shyang of 2G

Besides feeling Calmness, I feel more energetic.

Lee Li Koon of 3F

In class, I am very focused and could concentrate more on my studies. There is an improvement in paying attention to the teacher. My body and mind feel relaxed Before a race. I feel calmer as compared to the past.

Jeffrey Ng Zhao Hong of 1D

I feel cool, calm and refreshed, which allows me to pay more attention in class. Throughout the day, I feel more energetic.

Conclusion

There is evidence that breathing exercises can improve a person's wellbeing. The above study shows the importance of handling stress.

In Yoga, it is mentioned that physical stress can be improved by doing physical relaxation. Mental stress can be countered by doing meditation. Breathing techniques such as and pranayama and Sudarshan kriya should be done to reduce emotional stress. In The Chinese High School, 9 boys have gone for a course, which teaches them to use pranayama and Sudarshan kriya.

The author's suggestion is that further studies should be undertaken on sports personalities to validate the above survey study on what breathing techniques like Pranayam can do to the physical, mental and especially emotional aspect of life.

At the same time, this study should be undertaken on what breathing techniques such as pranayama can do to improve a person's academic performance as The Chinese High School is gearing towards becoming a world-class academic institution.

Note:

By Narayanan

Friday, January 28, 2011

Cat Stretch - For Running (Flexible Spine = Youth)

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

Cat Stretch - One of the best stretch for spine and in avoiding back pain.

The Cat Yoga Pose helps to loosen the spine and entire back. It frees your neck and shoulders while stretching the back and front of your body and improves circulation.

In summary, the benefits include:

1. The suppleness of the spine.

2. Strengthens wrist joints and shoulders.

3. Massages the digestive organs.

4. Tones the abdomen.

5. Improves digestion

Picture 1A - A cat doing a cat stretch - The cat is bringing the head in and forming a round shape at the spine area, pulling the stomach right in.

Picture 2 - The cat is bringing the head up and arching the back fully, forming a curvature downwards at the spine area.

Picture 2A - Get on all fours with your knees directly below the hips and the shoulders directly below the wrist. Slowly breathe in as you lift your head up and arch your back.

Picture 2B - Slowly exhale as you drop your head, pull your belly towards your spine and make a round shape out of your back.

Note:
Do this for 5 reps minimum and 10 reps maximum.

As you breathe in and breathe out, make the breathing movement slower but comfortably.

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.

Thursday, January 27, 2011

WINGS CROSS-COUNTRY CHAMPIONSHIPS 2011 (Sat, 19/01/2011)

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

Picture 1- (Above - Map of Bedok Race Route for the male and female athletes.

WINGS CROSS-COUNTRY CHAMPIONSHIPS 2011 (Sat, 19/01/2011)

The 10th WINGS Cross-Country C’ships will be held at Bedok Reservoir.
Details of all events for the day are as follows:

CATEGORY DISTANCE (Estimated) START TIME (Tentative)

Boys Under 14, 4.2km 8:30 am

Girls Under 14, 4.0km 8:40 am
Boys Under 17, 4.2km 9:10 am
Girls Under 17, 4.0km 9:20 am
Men Open, 4.2km 9:40 am

Women Open, 4.0km 9:50 am

Note
Age is taken as at 1st January 2011. Athletes in JC 1, Poly or Pre-U 1 are to register in the Women or Men Open categories even if they are under 17 years of age as at 1st January 2011.

PRIZES - There will be medals awarded for the following:

INDIVIDUAL - Medals for top 10 positions

TEAM - Medals for top 3 teams

NO. TAGS COLLECTION: Between 0730-0800 (for U17 and U14 Cat) & 0830-0900 (For Open Cat) on race day. Please report 10 mins before the start of the race for a briefing.

ENTRY FEES: $10 (U14/17), $12 (Open) per Individual and

$60 per U14/17 Team and $70 per Open Team

CLOSING DATE: Friday, 11th February 2011 (Late entries will not be entertained)

Note:
In the event of inclement weather, the club reserves the right to cancel the event. There will be no refund of registration fees.

For more info:
http://www.wings.org.sg/cross-country.html

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.

Wednesday, January 26, 2011

Malaysia's Karthik Jeyaram - Asian Cross-Country Championships 2011.

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

Karthik Jeyaram - Best Athlete of the Year Winner (SUKMA 2010)

http://rameshon-m.blogspot.com/2010/06/who-is-your-coach-my-coach-is-former.html

Picture 1 - Karthik loves his pet event, 3000m steeplechase race.

Karthik Jeyaram, who likes to be called as Karthik Steeplechaser, ran 3 races between 10 and 19 June 2010 during the Malaysian SUKMA. He won the 3000m steeplechase race, 5000m and 10000m in personal best times. He did 9min 20.25sec (Games Record) in the 3000m Steeplechase event, 15m 18.38sec for 5km and 32min 37.13sec for 10km race. Hence, he won 3 gold medals and won the Best Athlete of the Year Award 2010 from Datuk Seri Najib Tun Razak.

His coach is none other than the great M. Ramachandran who was dominating the long-distance scene during the 1990s in Malaysia. Nobody could come close to Ramachandran as he was known for his invincibility in running a race. Many found his running awe-inspiring, including me.

Coming back to Karthik, I recently found out that Karthik is about to run in the Asian Cross-Country Championships on 20th Feb 2011, the same date that Ashley Liew will be running in the Standard Chartered Hong Kong Marathon 2011. Therefore, I decided to give him an interview as this will interest the readers from many countries.

How many days per week do you train with Coach Ramachandran?

Currently, I'm not training with my Coach Ramachandran as I'm studying in Kuala Lumpur while he is in Malacca. So I would just follow his training program and do my training at my university.

When did you know that you were selected in the Asian Cross-country championships 2011?

I came to know about this on 10/1/11. I got a call from the Malaysian Amateur Athletics Union (MAAU) office.

How do you feel about this?

I was happy and over time felt that it is good exposure for me to prepare myself for this year's SEA Games 2011.

How is your training going to be for this race?

For now, I'm still in the conditioning phase and hence the training are still more to endurance workout which suitable for cross country event.

Anyone else going for this race?

Only 3 athletes are going including me. There are SEA games double silver medalist Mohd Jironi and SUKMA 10000m silver medalist Sivamanogaran.

Is this part of the preparation for the SEA Games?

Not really. A cross-country event is a different event from track events. However, what I can through this is a good exposure to regional race by the MAAU and experience.

What are you aiming for in the SEA Games?

Firstly, I want to have the experience of SEA Games. Then, I want to go for a good time. Finally, I hope to get a podium finish.

What are the events that you will be taking part in the SEA Games 2011?

Probably my pet event which is 3000m steeplechase.

Any record, Malaysian or Sea Games, that you are aiming for in future?

Yes, of course. I'm aiming to break 3000m steeplechase national record in the future. I'm confident to break the record.

What kind of timing are you expecting for the future.?

I'm expecting to run below 9min in 3000m steeplechase. Upon breaking this barrier then I will look forward to lowering down the time even further, if possible.

In a dramatic 3000m steeplechase race, Karthik came in first

What other races will you be taking part in?

There are many races that I will be taking part in, such as Malaysia Inter-University Games, World University Games, Asian Track and Field and others.

Where do you think the competition will be coming from, the countries that will be given you a challenge?

For long-distance events, I think the competition will be coming from Indonesia, the Philippines and other countries as well.

Are you still studying in the university? If yes, how are you coping with training and studies?

Yes, I' m still studying in the university. It is really tough to be a student and as an athlete. It's really tiring. Furthermore, I'm doing a Bachelors in Physical Education. It's more challenging for me because I of the fact that I got to study as a student, busy with assignments, and the tiring part is that I have to go through physical activity-based subjects, such as swimming, gymnastics, rugby, softball, volleyball etc. It is really tiring. However, while busy studying and going through physical activities, I do ensure that I don't miss any form of training. I manage my time well.

The author would like to wish Kartik all the best for the upcoming race.

Note:

By Narayanan

Tuesday, January 25, 2011

Xu Pei Hua (Part 2) - An Exemplary Of Exercise As A Lifelong Pursuit

Note:

By Rameshon

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

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

Xu Pei Hua - An Exemplary Of Respect, Resilience, Integrity and Determination

What memories come to your mind when you think about Dunearn Secondary School?

Dunearn Secondary School (DSS) is a turning point in my life. In primary school, my studies were very poor. I am a very active child, unable to sit down and concentrate. So I did not do well for my PSLE. By the kindness of DSS principle Miss Peck and my Dad’s patience and perseverance I got into DSS express stream.

In primary school, I always achieved gold for my physical fitness and think I can run quite well. I would like to join the athletics school team but I was not given a chance. Thus in DSS during one PW session conducted by Mr Rameshon, who was then a trainee teacher, we were asked to run around the school. I ran as well as I can. After which Mr Rameshon asked me to join the school’s cross-country team led by him. I was overjoyed.

As we trained hard in cross-country as a team, Mr Rameshon coached us in our studies. Through running I learn to do my best and concentrate, so I did extremely well in my Secondary 2. I was promoted from the last 2nd class in Secondary 2 express stream to the first class in Secondary 3.

Thus DSS to me is a turning point in my life.

How did you and your team fair in the National School's Cross country competitions in the past in Dunearn Sec?

In my time in DSS, our DSS team participated in National Schools Cross-Country Championships and obtained:

1990 2nd Runner-up Team for C-Division

1990 2nd Runner-up Individual for C-Division

1991 Champion Team for B-Division Girls

Where did you go after Dunearn Sec, the college you were from and university you were from?

I did well for my ‘O’ levels and enrolled at Anglo-Chinese Junior College. I continued to do well in my ‘A’ levels and enrolled into Nanyang Technological University.

What are you doing for your career?

Currently, I am a Lecturer in Nanyang Polytechnic (NYP), School of Information Technology.

How do you keep yourself fit doing this career?

I believe that running keeps my mind alert and gives me energy and confidence in the daily operations in my life. Thus I run 3-4 times a week and participated in Inter-StatBoard Games and Inter-Tertiary Cross Country Races. I used to run a lot with my colleagues in NYP.

What is your personal best time for half-marathon and marathon?

My best time for half-marathon is 2hr 28min.

My best time for the marathon is 4hr 34min.

What message you would like to send to student-athletes in running as a passion?

As a young runner in my teens, my main focus was to be consistent and disciplined in my daily runs. Running helped to develop my endurance, perseverance and believe that I can do well in something if I try. This is reflected also in the improvements in my studies. So as we do well in any sports we should also manage our time well to do well in our studies.

Running is not only about winning and we should not stop even after we leave school. It should be a life-long lifestyle. We should enjoy running. As you enjoy running, you would love to continue throughout your life. Winning might stop as there will always be another doing better but if you love to run it will last.

What message you would like to send to those who want to exercise to keep fit?

For the ladies, you would maintain a younger and slimmer look as you age. Generally, when you keep fit, you will not fall sick and feel tired easily. Ironically as you carve out a little time to exercise 3 times a week, you will find that you will have more energy and better concentration in your daily life.

What is your next goal?

My next goal is to run the marathon overseas. I would love to run the Gold Coast Marathon. I heard the scenery is exhilarating. Also, I hope to improve my marathon timing to below 4hr 15min.

How do you give advice to students who want to balance studies and training?

As mentioned above, I believe a good disciplined runner should be disciplined in their time management. It is possible to balance study time and training time with good planning and discipline.

How do you give advice to working people who want to exercise and work to achieve work-life balance?

Many people complained that they do not have time to exercise. Sometimes I do complain when I lack the discipline. But when I recall the benefits of keeping fit, I will make a point to wake up early or go out for a run at night to keep fit.

I set a target every year and draft out a program for myself to achieve the target. For example, I would set a target for Standard Chartered Marathon and would draft out a year program to achieve my target. I will also buy magazines like Runner’s World to motivate myself.

Note:

By Narayanan

Xu Pei Hua - From The Champion Mainstream School (Dunearn Sec School)

Note:

By Rameshon

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

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

Xu Pei Hua - One of the Dunearn Dynamites.

I remember that, during my teaching practice at Dunearn Secondary School in 1989, the first girl or student that I had approached to run for school was Xu Pei Hua. Wow! To my amazement, Pei Hua was very willing to join and train for the National Schools' Cross-Country and track and field championships from then on. I remember that Pei Hua and another student by the name of Zhou Meizan becoming very interested in running. In National Schools' Cross-Country race, Pei Hua came in 3rd in the C Division once. Over time, the team made up of Pei Hua and Meizan plus other girls that I had recruited into the cross-country team came in as the champions of B Division, Under 17 race. When I left Dunearn Secondary School to teach in Clementi Town Secondary Sch, this team eventually did me proud by coming in as the champions.

To mainstream schools, this should serve as an inspiration to struggle and reach the top. It is achievable because Dunearn Secondary School has already done it. Hurray to them! Impossible is nothing!

Later on, because of the talent of both girl's running, both runners were able to go to Anglo Chinese College School to study. The teachers kept pestering me for these two athletes as they felt that they will help their team immensely. Therefore, I helped ACJC since they approached me in a warm manner.

Over time, I was very serious in my training and I had less time for these two girls and at the same time, I was willing to let these girls train with the cross-country coach there. The coach there at that time was an understanding person.

Over a period of time, Xu Pei Hua got more interested in running. However, suddenly, her mother, who used to support Pei Hua in running got into a hit and run accident. I went down to the hospital to see her mother. From then onwards Pei Hua had to study and look after her mother. The teacher-coach of ACJC, at that time, understood her problem and allowed her to take care of her mother and train less in running. Even with this, Pei Hua did not, at all cost, give up on her routine exercise for health and running races, even though not intensively.

From experience, Pei Hua is an appreciative person who has gratitude and appreciation. She usually gives a high level of respect when she meets me. Although she is a lecturer in Polytechnic, she still calls me 'Sir'. Usually, people call me by Mr Ram or Rameshon. She possesses great humility and does not put on airs even when she does well in something, even in running. The best part that I feel elated meeting Pei Hua is for her listening endlessly to running. She is one of the best role model athlete that I have ever seen.

In her life, I found that she has always been keeping herself fit. Pei Hua is still as slim as before. She still believes in running races, although not seriously. In short, she is the best ever former student to take exercise as a lifelong pursuit in terms of not giving up exercise for a long time. As her former teacher and coach, I feel that it is a success for me in terms of instilling the benefits of fitness and healthy living. I will be very happy if she continues like this.

Meeting her and Meizan was very inspirational for me when they told me to take over the vice-principal position in Dunearn Secondary School when they found that the then vice-principal was leaving and at the same time I was leaving, as a trainee-teacher to the then College of Physical Education. I realised that they were not matured enough but I could see the real deep passion that they had in running.

Meizan has put her two sons in very active exercise programs so that they cultivate a healthy habit towards sports. She keeps calling me at times on what is best for her sons. This is also a success for me. Proper motor skills are very important for children so that they can excel in sports. We should be well informed about the maturation of children to develop them physically and mentally.

Currently, Pei Hua still runs marathon and trains frequently and has a strong belief that exercise for life is very important for human survival and she has not changed her opinion on this.

Hence, I told her that to me she is the greatest success of a student carrying on sports for life. She was surprised when she heard this recently.

Also, I felt that it will be very beneficial for my athletes, friends and all to come to know of this courageous and resilient lady who also has very excellent spiritual, fitness and health ideals.

Interview in the next post in the blog tomorrow.

Note:

By Narayanan