Tarandeep and Mum, Lakhvinder Kaur, Get Fourth For Sculpt Run 6km Team Event

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)

Tarandeep (28 min plus) and Mum Lakhvinder Kaur Get Fourth For Sculpt Run 6km Team Event. 

Picture 1 - (Left to Right) Guest-of-Honour Pei Ling giving away the FORTH PRIZE to Tanrandeep and mum Lakhvinder.

Tarandeep told me 2 weeks ago that her mother and she will be running in the Sculpt Run 6km - Mum and Daughter team run. Her fellow mate Dawn Jacob did 49min for 6km and did a personal best time bettering the 56min in the past.

The race took place today. I called her up today and later decided to give her an interview.

An Interview With Tarandeep

How was the race preparation?

I was improving all the while until these last two weeks. I was under stress as I did not have enough time for rest etc. Just before the race, I felt that my muscles were tensing up?

Are you happy with the race result?

I came in third in Women Open race unofficially. In mother and daughter event, I came in 4th, and this came as a surprise. 

How did your mother and you fair in the race?

I did 28min plus while my mother did 36min plus. We faired well as I could see my mother speeding when I told her that I was third in the women open category. She really started to overtake many at the last portion of the race. It was great to see her being resilient in the last part of the race.

Are you happy with the organisation of the race?

Yes, it was organised well and there water points too. 

Will you come back for this race next year?

No, I don't think so as I would like to take part in 10km and above rather than 6km as I like to prepare for the half-marathons and full marathons.  

Can you tell us about the details of the race?

I was leading the women open race for the first two km and I was overtaken by one lady, looking young. Then, later on, I was overtaken again by another runner and I was third. At the 4th km mark, I was the fourth position. At around the 4.5km mark, I fought back and got into the third position again. Eventually, I ended third. I could have done better if I had run a conservative race right from the start rather than leading as I ran out too fast and got tired out at the last part of the race.

I will like to thank those cheering for me during the race plus team-mate in training Ashley Liew in wanting me to do well in the race. 

http://www.montagestudios.com.sg/

www.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.

Flexifitness Celebrates Father's Day

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)

Father's Day - A Day to Treasure

Picture 1 - Mothers and children, involved in the Father's Day Celebration 2012.

Picture 2 - Father's Day Cake (Standing) Ewan, (Sitting from Left to Right) Divya and Brinda

I remember when I was just a little kid in De La Salle Primary School. Once a parent, who was a father then, came to see my primary 6 school teacher by the name of Mr Cheong. After the meeting, Mr Cheong told us that parents sacrifice their time, money and effort to make us to well in life. He also told us that this is evidenced by parents paying school fees and the school has the responsibility to look after the child well. He said that the father has the right to know on the child's progress by visiting our school. It is all hard-earned money. 

Picture 3 - Ready to cut the cake.

I think that made an impact in me as I come to know that actually our parents, mother and/or father come to our school to for academic concern so that we do well in our career in years to come. 

Picture  4 - Ashley Liew, overlooking the children playing games.

As such, with this in mind, we celebrated Father's Day in CCAB, Evans Road track. We appreciated the parents coming down to celebrate with us. Even more memorable was seeing my St Joseph's Institution school-mate Tan Eng Howe photographing for us on Father's Day. He is also a father now.

Picture 5 - Ashley conducting stretching

We had our dinner and it was a memorable day for me to cherish. "Happy Father's Day to all Fathers". We thank those parents who came to support celebrating Fathers Day. 

Picture 6 - It is dinner time

Photographs - courtesy of Montage Studio

http://www.montagestudios.com.sg/

www.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.

Lin Run 'er - Ready To Take On Gold Coast Marathon 2012

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)

Lin Run'er - Preparing To Run Gold Coast Airport Marathon

I met Lin Run’er when she was in Hwa Chong Institution (college). Over a period of time, among some of them who used to keep themselves running, I realized that she was very fond of running. In a previous interview, she had mentioned that it is important to set aside time to keep oneself fit by running or do some exercise or sports. Recently, I have seen her running at CCAB, MOE Evans Road track doing workouts. Using common-sense I believe that she is training very hard for the upcoming Gold Coast Marathon 2012.  After my 10km run on one day before the marathon, I am going to enjoy myself watching the sea and the race at Gold Coast. In the past, both Ashley and I had a terrific time and the stay was memorable. More memorable was the stay I had at my sister’s place in Melbourne. In this blog post, I have interviewed Lin Run’er who is now teaching at Raffles Junior College. This will be a motivational thing to read for avid runners in Singapore. I hope that Ashley and she do well there. All the best!

 Picture 1 - Lin Run'er

Why do you like running?
That's a simple question but very difficult to answer. Running is fun, healthy, hassle-free, invigorating, empowering, and I could go on. I always feel better after a run no matter how it went.

When was the first time you ran a marathon race?
December 2007

How many marathons have you run so far?
8




Can you share with us on the most challenging race that you had ever run?
It would have to be the Desaru Long Distance Triathlon in 2007. I didn't have enough mileage and had totally no idea on race nutrition. I started the race with totally no refuelling plans, besides a bottle of water on my bike. Thankfully the supporters were kind and offered me food but I didn't know what to do with it. Suffered big time during the run and had to walk most of the 21km. What made the race challenging was my ignorance and lack of preparation.

What is your personal best time?
3hr 33min for the marathon

Can you share with us on how many months or years it took to achieve your personal best time?
6 years (since I started running)

Why did you choose the Gold Coast Marathon race 2012?
I've heard lots of good things about the event from my friends who went in the previous years. And I've never run a cool-weather marathon before so I wanted to experience how it is like. (Fingers crossed that the weather will turn out nice)

How is your training preparation for the race?
I've trained a lot less than usual the past few months mostly due to work, sickness, and some minor injuries. But now that it's the school holidays I'm trying to run as often as I can.

What kind of time are you going for?
I usually don't think about the time while running the marathon 'cos it drains my mental energy. So I tell myself to have fun and enjoy the run, run at an appropriate effort and the timing will take care of itself. It has worked pretty well so far, so I don't think I'm going to set a timing target for myself this time… it drains my mental energy since my Math is really bad. So I tell myself to have fun etc..

What are the advantages of running in Gold Coast Marathon 2012?
I'll let you know after I've run the marathon!

Will you be running in Singapore Standard Chartered Marathon 2012 this year?
Yes!

 

www.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.

Gold Coast Marathon 10km (Part 2)

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)

Part 1

http://rameshon-m.blogspot.sg/2012/06/gold-coast-10km-30th-june-2012.html

Part 2

My friend Ashok wanted to run in this race but he wanted to go with his family. It did not work somehow. Anyway, I hope that people should understand that it is advisable to register for Gold Coast 10km and the marathon earlier to avoid any form of delay. People are asking what Kind of time I will be doing and I have written this answer on our running website.

http://flexifitness.runningcoachsg.com/2012/06/my-focus-gold-coast-10km-run-part-2/


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.

Gold Coast 10KM, 30th June 2012 Preparation

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)

Gold Coast, Australia, Here I Come

It was a God send invitation to me when someone asked me whether I would like to run in the 10km race in Gold Coast Airport Marathon's Southern Cross University Challenge. At first, I told myself that whether I may get the same injury again, after a long time of out of scene from the competition. For the past 1 year, I have been happily enjoying the feeling of not being injured and keep myself fit for life. This same message has been given by Dr Benedict Tan, who later on wrote a book on 'Run For Your Life'.  I believe this to be 100% true. 

I also would like to assist Ashley Liew as a coach as he will be running the marathon there on 1st July 2012, one day after the 10km Southern Cross University race. Something told me to register for the race. I did not train much earlier but at all times I was doing Yoga most of the time, especially Hatha Yoga, with deep breath taken at the same time to double up vitality in me. I felt that my ITB problem was totally solved, and I also felt that there are efficient ways to change one's walking, sitting and running habit that will enable one to avoid all forms of injury and in fact to run much faster. As I was able to play games and run and walk without any injury, finally, I had decided to run in the Southern Cross University 10km. 

People may ask what is my goal. The answer is to remain fit and enjoy running. In the past, I had ever told myself that youth is a time to venture out and achieve one's physical goal. After 40, I had the foresight that the body will not respond well. Since, in the past, I have run and did 5 sub - 2hr 30mins and below for the marathon overseas, it is time for me to enjoy watching the young ones challenge themselves. 

While doing some jog and walk with my friend Ashok Kumar, recently, I met up with my school-mate Tan Eng Howe who came to meet me. He told me that he had taken a resolution this year to focus on health. Tan Eng Howe is a professional photographer and was welcomed by me to join me in Flexifitness, to bring coaching to another level. Yesterday and today, we ran 10km and 6km, respectively, at MacRitchie Reservoir. As I can remember Tan Eng Howe, he was my training partner who used not to miss any training. At the age of 15, we used to run 15km 3 days per week. Later on, we went under our then Cross-Country teacher-in-charge by the name of Mr Lui Seng Cheong, who is currently the Principal of Queensway Secondary School. We came in third in National School Cross-Country in the year 1981. It was because of the hard work of Mr Lui Seng Cheong who was responsible for making us do well. 

Yesterday, Eng Howe and I took a photograph at Macritchie Reservoir at the ranger station. 

Picture 1 - It looks like both of us believe in health and fitness for life.

www.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.

Kenyan Kiprop Selected to Run in 2012 London Olympics

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)

Kiprop - May succeed in ending 44 years of Olympic 10,000m gold medal drought

Wilson Kiprop wins the Kenyan 2012 Olympic 10,000m Trials in Eugene (Kirby Lee - Image of Sport) 

 

Eugene, USA - After Kenyan Naftali Temu won the Olympic 10,000m gold medal in the high altitude of Mexico City, till now no Kenyan has repeated the feat although the Kenyans have been succeeding in winning in many major competitions in getting gold medals in London and bring back Kenya's dignity in London. However, Kiprop feels that the feat is not easy as he feels that Ethiopians are very strong in the event.

www.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.