Tuesday, September 27, 2011

An Interview With Jeffrey Ng

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)


Jeffrey Ng - Second Hwa Chong Alumni to do sub-3hrs besides Dr Benedict Tan

Jeffrey Ng was 3 times individual champion for National Schools' Cross-Country Championships during his competitions in U14, U17 and U20. He was first in secondary two, three and finally when he was a college year 2 student for the Nationals Cross-Country Championships. He is still currently the National Record holder for the U17 for 3000m with a time of 9min 21sec set in the year 2003. As a Coach to Jeffrey in the past, I have seen the talent in him. I also know that he has the potential to go far in athletics so long the SAA has some concrete plans. 

Right now, Jeffrey is doing his further studies in England and is keeping fit and is trying to train with the limited time that he has.

Just two days ago, he ran in the Berlin Marathon 2011. He did a valiant 2hr 55min 18sec, just about a minute faster of ex-Hwa Chong Alumni by the name of Dr Benedict Tan, thrice Sportsman of the Year award winner and the President of Sailing Federation. As far as I know, it seems that there are only these two from Hwa Chong who has done this feat.

As Jeffrey has run and done proud for Hwa Chong and us, I have decided to do up an interview on his feat. 

Picture 1 - Jeffrey Ng with his finisher medal














An Interview With Jeffrey Ng


When was the first time you ever ran the marathon?
My first ever marathon was in Singapore when I was 13. It was still the ExxonMobil Marathon back then. After that, I didn't take part in any more marathon until this year's Berlin marathon.



How long did it take you to finish the marathon? Did you take it competitively?
That marathon was completed in 3h39min as I remember. My coach also vividly can remember this time.  Also, I remember that surprisingly I was placed 21st in the local men category. I didn't do that marathon competitively. It was more like a long training run on a Sunday and to go out and see how long I can last. it was just about having some fun as a team as most of us from The Chinese High Cross=Country team did it (including my elder brother and his teammates).

What races were you competitively running at the age between 13 and 18 years of age?

Between 13 and 18 years of age, I was doing anything from 800m to 10km, and the races became somewhat longer as I became older. But for these years, I was mainly focused on the 3000m and 1500m as these were the events I represented Chinese High in. Then when I went to Junior College, I moved up to 5000m and in J2, I also attempted the steeplechase 3000m.


What races have you been concentrating on in the past between the age of 19 and 26?
After I left school, I wasn't following any structured training and so I lost much speed endurance. But my love for running didn't go away just yet so I continued to run easy runs and do some workouts here and there. As a result of my unstructured training plus my overzealousness in racing, I suffered a slipped disc in 2007 (when I was 19) and I took a whole year out of the competitive running. It was only in September 2008 that I started running more regularly again. And since then, I ran some cross country races (8kms) and road races in the UK. From then on, I was more focused on 10kms and half marathons, and anything in between.

How was your preparation for the Berlin Marathon?

My preparation for the Berlin Marathon was non-existent. I trained for a half marathon in March and then cut down on my training to prepare for my final graduating exams (which I did well and got on the dean's list), and then after that from June to Sept I was caught up with work in the Air Force and could only train in the weekday evenings and on Saturdays, I would do a tempo run. My mileage base, as a result, wasn't even ideally sufficient for a half marathon. And it was evident to me when I did the Army half marathon this year that my endurance wasn't really up to scratch. I managed to pull through that but I knew I would be in trouble for the upcoming marathon. So going to Berlin was really just a personal adventure. To see how much I have progressed (or not progressed) since I first ran a marathon 10 years ago. And it is perhaps my last chance to run an overseas marathon so I decided to give it a go even though my preparation was insufficient. And besides, I already booked everything. I just told myself, "go and enjoy the experience and just complete the race".


How did you feel finishing in 2hr 55min 18sec?
So I was really pleasantly surprised at my own performance. To be able to go under 3 hour at my first serious attempt at the marathon is really fulfilling and gratifying. So looking back, all these ten years (or nine if you count the year of injury) did count for something. And well, I have to give a lot of credit to the excellent crowd support and the extremely fast course and perfect weather conditions. But the experience was really really painful. And having overcome that, I now better appreciate the huge difference in demands between half marathons and marathons. If you observe my split times, you would realise that I was suicidal in the first half of the race. Given my extremely low mileage, I knew I would die out after the halfway mark. So since I knew I would for sure hit the wall, I braced myself and just went for it. In the first few kilometres, I was telling myself, "Don't be crazy you are going to pay for this" but after that, as the kilometres went by, I told myself "Heck it, just go with how I feel now and go. What may come but that's for later. For now, I feel great so let's just keep it going". And I was really enjoying it, hi-five-ing kids, who were out there supporting us. And when I finally had nothing left in my legs, it was all up in my mind. I had to dig very deep to keep going. And finally between 35 to 36km after I stopped for a drink I could no longer go on. I stopped to stretch my calves and hamstrings and then started running again. My body simply wasn't conditioned to take this kind of punishing. And it was showing. Because which runner would stop at the 41st km in a marathon? I did. As I rounded the bend I was feeling extremely light-headed and felt like I was going to faint. So I stopped, bent over and let some blood go to my brain. And then I carried on, much to the delight of the spectators. In the first half of the race, I still imagined myself giving a final kick at the last 195m. But when I finally got there, push as I might, I could only barely lengthen my strides. That was how exhausted I was. And never have I felt more exhausted in my life. Having pushed myself to that kind of limit gives me a bit more confidence in the things I can do. So I would say to anyone looking for some self-confidence, go train for a marathon and do a marathon. What doesn't break you makes you stronger.


What are you doing for your studies?

I am doing a Masters now at the University of Edinburgh. MSc. Performance Psychology. Doing this masters is something of personal interest as much as a professional interest. Personally, the sports bias in this course appealed to me and also, because of its applied nature, I can much more easily appreciate and apply the lessons onto my own sporting experiences. And professionally, I can apply what I learn in my work as an air force officer.

Are you able to balance between running and studies?

I think the balance now is not so much between running and studies. Life is no longer as simple as when I was a high school student. Back then it was really just between studies and running. Eat Sleep Study Train. That was the mantra. Now, I have multiple commitments and I can no longer follow that mantra. And to try to fit everything into a day will be impossible. So what I try to do to achieve some balance is to think long term. Highlight the key events of the year, say for example Final Year exams and a very special race, and say a family holiday. Make sure you have adequate energy and time for these key events and plan around them. This also means that I have to sort out what are my priorities in my life at this current moment. As much as I love to do competitive running, I am always keenly aware that there are other expectations of me that I have to fulfil. The best thing I can do is to be efficient. I used to be able to spend the whole afternoon on training. But now I have to be efficient. I have to cut down training times from 4 to 5 hours to 2hours without sacrificing quality. Efficiency also trains someone to be focused, both at work and when training. By being efficient, we have more time to do things we like to do.

What is your short and long term goals?

My short term goal is to continue running competitively and to train with more structure. I am hoping to hop onto some training with the university's track team. My long term goal is to still be running fit when I am in my 50s and 60s and hopefully, I will be able to use what I learn in my years of studies and running to groom my kids to be excellent sportspeople too.



http://flexifitness.runningcoachsg.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.

Sunday, September 25, 2011

Latest News - Jeffrey Ng Does 2hr 55min 18sec for Berlin Marathon 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)


Berlin Marathon 2011 - From Current National Age Group record holder to a marathoner.

Picture 1 - An exemplary model student, Jeffrey is still the current National Record Holder for 3000m in 9min 21sec set in the year 2003.

With very low mileage, Jeffrey Ng, a former Hwa Chong student, who is still the current National Schools' Track and Field record holder for 3000m doing 9min 21sec, ran the Berlin Marathon 2011 and did a time of 2hr 55min and 18sec. Jeffrey told me that he was not prepared for this marathon, but having signed up for this marathon, he decided to run after all. He was telling himself that he could have joined us in the past for the Berlin marathon in the year 2008, but this did not materialise.

For this year, he had decided to take a big gamble by running fast so that he will have an allowance where he can slow down later on in the race but try to keep himself going and finish in a respectable time. He knew that he was not ready for even the half-marathon. 

It was the second marathon completion, where the first one he did was at 12 years of age, where a group of 8 secondary one boys from Hwa Chong were able to run and complete the race, which was for fun and not meant to be competitive. He did a time of 3hr 41min at the age of 12 when I was the Hwa Chong Cross-country coach.

In fact, the Berlin Marathon 2011 race is considered the first time at least he is doing some form of training as an adult with the organs of the body developed. After hitting the half-way mark at 1hr 22min for the Berlin Marathon, Jeffrey Ng started slowing down to the point that he stopped at around the 35-36km mark. He told himself to bear with the pain of the body and finish the game. Eventually, he realised that he was able to finish the race in 2hr 55min 18sec. 

I believe that with proper training, Jeffrey is capable of going down below 2hr 50min. Jeffrey was very contented, like myself getting a handshake from Haile Gebreselassie in the past in London, he was also able to get the handshake of this great runner from Ethiopia. What a sweet moment!

As I can see, I believe that Jeffrey, besides Dr Ben Tan, is the two Hwa Chong Alumni to do a sub-3hr in the marathon. This is a great piece of news for Ex-Hwa Chong students.


http://flexifitness.runningcoachsg.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.

Sri Sri Yoga Course (Relieving Stress For Body and Mind)

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 Murugiah Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)

Sri Sri Yoga - Those who are interested are to contact Dipa - handphone 91131746

 
The path to a stress-free body and mind

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Reduces stress and calms the mind 
Sharpens Intellect Enhances 
memory 
Develops Intuition 
Blossoms Creativity

For Your Body: 
Strengthens and Revitalizes internal organs 
Strengthens Muscles and Bones 
Improves Flexibility Better Posture and 
Alignment Improves digestion, circulation and 
immunity Enhances the function of neurological & endocrine organs 
Increase Energy

In SRI SRI Yoga, we have a wholesome approach. We have 3 different aspects,
The physical exercises that are enjoyable, The Breathing techniques, & The Relaxation methods.

Course Details: It is ideal for beginners as well as yoga practitioners. Welcoming everyone to join 5 Day course starting from 4th Oct (Tue) to 8th Oct (Sat), Tue-Fri from 7pm to 10pm, Sat 8.30am to 11.30am. Venue: Chan Bros Building, 452 North Bridge Road, #05-00, Opp National Library, Near Bugis MRT. Course Donation S$300/-

Contact : Dipa Doshi +65 91131746 or email dipadoshi@yahoo.com, Website : www.srisriyoga.org

** The Art of Living Foundation is a non-profit Educational and International humanitarian non-governmental organization (NGO) with the Economic and Social Council of United Nations


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.

Berlin Marathon 2011 - Patrick Makau breaks the Marathon World Record

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)

Patrick Makau Finally Breaks the Record Berlin, Germany

 
The Berlin Marathon 2011 saw another world record set by defending champion Patrick Makau of Kenya, who broke Haile Gebreselassie's world record with 2:03:38.

Makau led after 27 kilometres, with one of the pacemakers Kenyan Stephen Chemlani stayed with him and finished second, in 2:07:55, with another Kenyan, Edwin Kimaiyo third in 2:09:50 at this IAAF Gold Label Road Race.

Gebrselassie eventually dropped out after the 35-kilometre point after maintaining a second position.

Kiplagat was first in the women's race with, Irina Mikitenko, a German coming in second in 2:22:18, winning Paula Radcliffe.



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.

Nicholas Eugene - Improves by 10min in Mizuno Wave Run 10km (25/09/2011)

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)

Nicholas Eugene - Does 46min in Mizuno Wave thus breaking away from his past of doing near 56min plus in 10km races.

Picture 1 - Nicholas, left of the picture does 46min in Mizuno Wave Run, after running his own time-trial and running in the Yellow Ribbon Run 10km last week.




Nicholas Eugene, called me one day that he would like to train with me. I told him that he has to be dedicated and told the price. He took the coaching seriously and attended the training sessions very seriously. I found that Nicholas always finds it motivational by training alongside Ashley Liew, who is now the second-fastest marathoner in Singapore. 

Recently, Nicholas told me that he found the Mental Training talk, by our consultant Dr Edgar Tham, very beneficial. He was participative in the talk and asked important questions to improve the performance. He was also thankful for Flexifitness Consultancy for organising the talk which has finally allowed Nicholas to improve the timing of 10km by 10mins. Nicholas is now aiming to do a sub 40min and he has told me that the days of doing 50min plus all the time is all over by having full trust in our program.

Not only Nicholas trains very hard but he has shown me a lot of respect since day one of training until now. He has all the qualifications to do a sub-40 min and 'undo' the wrong things that he was doing in the past. 

The keyword here is unreserved faith in the coaching. Hence, with the 4 weeks training and doing 10min faster for 10km run, I thought that it would be good to interview this gentleman. 

An Interview With Nicholas Eugene
Q1. What are the races that you have run in the past?

As of this year, it would be the:

-2XU Compression 12km
-NTUC Run 350 10km
-Energizer Night Trail 12km
-Passion Run 12km
-SingTel Run Against Cancer 15km
-Tri-Factor 21km
-Marina 21km
-AHM 21km
-Yellow Ribbon 10km
-Mizuno 10km
and on top of that
-1 biathlon Singapore Sprint Series
-1 Tri-Factor Triathlon Sprint Category


Q2. What was the personal best time for the 10km?

Proudly I would say my current PB now would be 46mins, as compared to my past timings of an average of 56mins in most races. It is a huge improvement of 10 min.

Q3. When did you do this time?

I did my run at 2011, Mizuno Wave Run at Bedok Reservoir Park behind Temasek Polytechnic, on the 25 Sept 2011.

Q4. How is your preparation now?

As compared to my past, I am now doing proper warm-up, cool down with some specific stretching for running before a race or training. With proper training by Coach Rameshon, and encouragement motivation from Ashley Liew, Brendan Lee, Wong Ken Mun, Jonathan Kang, Jonathan Lew, Dr Benny Goh, Lim Thow Wee and other training mates of mine and the talk we had by Dr Edgar Tham recently on Mental Training (organised by Flexifitness Consultancy), I feel that my preparation is going very well. 

Q5. Did you do any time-trial recently?
Yes, I did a personal time-trial at Yishun Park, doing 48min plus recently by my own doing 3.5rounds. I believe that the training held at CCAB we had with Coach Rameshon and Coach Donald Ng has improved my timing tremendously.

Q6. What race did you run recently and how did you fair in this race?

My most recent race was the Mizuno Wave Run 10km. It is a different terrain. My usual run is on the road. At around 5km mark, there were constructions going on making it difficult for us to run, I would say that race last week, the Yellow Ribbon Run would be a better choice for those who are aiming to do a personal best time with an accurate route, although the Yellow Ribbon run had a lot of up and downhills.

Q7. Are you happy with the timing?
Certainly, much more improvement as to compare with my last year timing, and it seems that running 10km for me should be a no issue, only just to improve my timing.

Q8. How was the race organization?

The race was fairly well organized, but not that organized.

A) As the water points were not evenly placed out in the short 10km run, with 7000 participants taking part, there should be enough water points.


B) There was only 1 distance marker for the entire race which was seen only at the 5km mark, there were none for 2km, 6km, 8km etc. I hope that race organisers could take note of this and improve so that the 7000 participants would appreciate.


C) The race organization team should be more aware of hazards in areas near construction sites. 

Q9. Are you enjoying training and racing?
I believe that my race could improve more with proper training and practice which I am getting now. as compared to my past  Now, I really enjoy running,

Q10. What is your next target?

My short term and immediate target is to do a sub- 45mins for a 10km race. Over time, using the help of Coach Rameshon who is assisted by Coach Donald Ng, I am aiming to do sub - 40 minute overtime.



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, September 22, 2011

Yellow Ribbon Run 2011 - Lynn Lee's Experience

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)

Lynn Lee - Enjoys running for life.

I met Lynn Lee who is doing personal training with me currently. She started some training with me some 2 months back. She wanted me to take her into the running programme. I asked her about her age and she told me that she was 47. She also told me that she has been running some days per week, usually 2 days per week.

Looking at her programme, I told her to make some minor changes and she did it gradually. She included one day of swimming into her programme. I found out that her personal best time was nearly 6hours for the marathon. I also told her that she lacked some of the ingredients needed in the training programme. She was ready to change but to a limited extent. I decided to give some inputs and give my best advice for her to run a little faster over time.

I told her that she should be able to do a 5hour 30min in her marathon in the coming Standard Chartered 2011 and she was happy to hear that. 

Recently, in the Army Half-Marathon, she did 2hr 40min as opposed to her personal best time of 2hr 56min. Also, in the Yellow Ribbon Run 10km hilly run she did a time of 1hr 10min. In the past, her personal best time was 1hr 15min. 

As she is just enjoying her runs and just want to improve slowly, I decided to feature her to motivate those above 40 years of age to take up running as an exercise pursuit. She told me that she does not deserve this. I told her that the runners I met told me that it was motivating to hear of Lynn Lee's improvement. 

Hence, I decided to interview this runner who likes to enjoy running. Let us read her interview and find out more about the Yellow Ribbon Race that she did last week.

An Interview With Lynn Lee

What was your personal best time before for the 10km?
I could only do 1h 15 min in the past, not faster than that.

 What made you sign up for the Yellow Ribbon Run 10km run?
A friend asked me to join and I participated in it as it was for a good cause and in a way, I could contribute to the Yellow Ribbon Project.

How was your preparation for this race?
I could only do two to three times of training per week for this race. I was also busy with my work also. Hence, I had a hard time preparing for the race.

:)
What were you targeting for in this race?
I just want to finish the race in 1hr 15 mins. I told Coach Rameshon that I do not expect to do anything faster than 1hr 15min and he told me to just enjoy the run. However, he told me to a steady state run and not a fluctuating fast-slow run, he told me not to push at the downhill as I had this habit to run fast at the hill.

How was the turnout for this race?
The report said 9000 runners participated in the run

How was the crowd, the competitors, casual runners and supporters etc during the race?
Generally good with several cheer supporters along the route to cheer us on; as we also ran through some residential estates (mainly landed), some curious owners came out and cheered for us too. It motivated us to run without stopping.

How did you find the terrain?                                                         
There were several slopes as we have to run through traffic junctions, residential estates and some parts of the industrial park, starting from Changi Village and ending at the open field in New Changi Prison Complex

How was the organisation of the race?
Not bad although still have room for improvement: 
a) The race should start early instead of 7.45am as it became too hot once it is past 8am.

b) The shuttle bus travelling along the route from Expo to Changi Village is really jammed.

Are you happy with your time?                                                        
Yes, very happy.

What is your message for those 40 years old and above in running?                
Run your own race and listen to your body.


http://flexifitness.runningcoachsg.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.