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)
Ashley's Target for the Gold Coast - Right on Target
Today, I realised that some mistakes that Ashley was doing, while he runs, is still of being corrected. It was a good day for training as Jeevanesh has been sick for the past one or two weeks. The rest of the runners are hoping to do a sub-7min 30sec for the 2.4km NAPFA. I feel that in a month's time Jeevanesh should be doing a sub 7min if everything goes well. His challenge is to do a sub-15min 40sec. I feel that all the more Jeeva should aim for a 6min 40 to 50sec for the 2.4km. During Nationals Track and Field I realised that Jeeva was good for running road and trails. This weakness has been corrected as he is getting faster over time by doing twice per week on the track. Today he was asking for more training and intensity. This is good. There is terrain specificity going on now for him.
Now that he has attained a record in national schools' cross-country, he has turned his attention to the track. He is getting very comfortable with the track and it looks like his speed is picking up as he did not focus on this for keeping his alert eye on breaking the cross-country record.
Picture 1 - Shows Jeeva staying in the air for long, in fact, it is considered very long
As for Ashley, to do a sub-2hr 36min should not be a problem from the timing that he is posting. So long he doesn't fall sick, or get injured or get proper rest, he is capable of achieving. However, from the timing that he is posting recently, he is getting faster. He should be doing near 2hr 30sec. Over time things will tell whether this can be confirmed.
Picture 2 - Ashley also stays in the air for long but not as bad as Jeeva's. A correction is taking place for both and today they showed some improvement. The timing also shows it.
Right now, I see that there are some problems in the running technique. I am now evaluating and observing the way both of them run. I found out that both are staying on the air for long. This is good news as to when they keep improving on this they will go much faster.
I told the still training, Mun Yong Liang to tell his story on how he won the 5000m race in Hwa Chong Track and Field race. This is a good sign for anyone who wants to take up running and may find that they may be good in it after all.
By Narayanan
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.
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.
