Thursday, February 28, 2013

Bobby Ng's Massive Weight Loss of 20 pounds in 2 months

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)

Bobby Ng - Waiting is not an option. Next aim is 4min 30sec from his PB of 5hr 30min in Kaoshiung Marathon on 24th Feb 2013.

Picture 1 - Bobby Ng (second from right) with his Univ Friends


Bobby Ng's rain or shine training mentality and committed training made him to not only move his time from 7hr 29min to 5hr 30min but also to bring his weight from 102kg to 92.3kg. Earlier he told me that his weight was 93.5kg. Currently, his weight is 92.3kg. He confirmed this with me today. 

In the past, when I saw him, I saw this massive size of a person of 102kg and I was wondering how on earth this person is going to lose weight. However, due to his iron determination, Bobby brought his weight in 2months. Earlier on, I told him that it is advisable to bring the weight down by 1kg per month. I also told him to have a long term curve and not to drop in weight soon and then gain weight later on. He was cooperative with this advice. He was also a person who was ready to follow my advice word for word to the point that I had problems. I had to tell Bobby to be flexible when it comes to weight loss. He was told not to be too strict with his diet.

I have the second part of his weight loss interview done here which I would like to share with all my blog readers. 

Picture 1 - Bobby Ng with his friend Nathan Chen after Kaosiung Marathon 2013



An Interview With Bobby Ng. 

Did you think that your weight will go down in time?
Yes, but not the way it had taken place like this to see myself down by 20pounds down. 

Are you happy with this?
I am happy but I also know that there is room for improvement. 

What is the weight that you are aiming for?
I am aiming to be 80kg in weight. 

Do you think that this is possible?
I believe so and I am aiming to do it by December 2013. 

Weight loss or Marathon time, which one are you interested to do better?
It is actually the marathon time, weight was not really my agenda. However, I have benefited in this way by training for the marathon and have lost a big chunk of weight. 

How did you do it?
After advice from coach, I decided to watch what I eat. 

What made you go for losing weight as one of your main goals?
During reservist time, I saw many who came for it were overweight and there were people with a tummy. I came to a decision to lose weight finally. It was not an option to be overweight throughout life. 
W
Is there any other way that it has helped to reduce your weight?
I think more than the food, the Tuesday and Thursday night training sessions ensured that I lose weight significantly. I did not know that it will be this fast. 

What is your advice for people out there?
Believe in yourself and do not have doubts. Self-doubt is the greatest enemy. Do not wait! You can lose years by waiting and achieve less. It is fortunate that I did not wait. In the past, I could not think of sub-5hr for a marathon. Now, it is a breeze.

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.

Wednesday, February 27, 2013

Richard Dalton Does 42min 24sec in U Run 10km

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

Richard Dalton - Aim is to go for London and then go to the Boston Marathon in the long run

Richard Dalton ran the U race 10km and did 42min 24sec. In the past, he had a personal best time of 46min plus. He came to me to be coached. Later on, after some bouts of training, he left for Perth and he did a 10km race in 40min 15sec and did a very good personal best. The race was cooler and the humidity was good. 

Very recently, he did a 42min 24sec in the U run 10km in Singapore. He told me that the humidity and the weather were not favourable to him. He told me that starting at slightly earlier would have been more appropriate. I agreed with this statement and told him that he had actually done a personal best ever for a Singapore weather with a time of 42min 24sec. 

I told him that the fastest time I have ever done was 2hr 24min 22sec It was a marathon race done in Chiangmai, Thailand. 

In Singapore weather, Although I did the best time for the marathon ever as a Singaporean by doing 2hr 34min, it was not easy doing this time and I had cramps during the race. 

Listening to this story of mine, he felt consoled. After looking at the overall list, he realised that he was ranked 17th in men's open. This made his day finally and he felt very happy about this. 

I decided to interview him on his recent run in the U run 10km. 

An Interview With Richard Dalton.

What was the race called?
U-Run 10k

How was the time of the distance of the route that you ran?
42min 24sec

Why did you choose this race?
I wanted to do a 10k race to see how my fitness was progressing and the date of this race suited my schedule.

Are you happy with the race?
 The race itself was well organized and the route ok (Marina Bay) though it was a bit congested where the 10k joined the 15k route (typical for these races!). Had hoped for a faster time as this was 2-3m off my PB although that was set in Perth in 0% humidity!

What race are you planning to do in the future?
The main focus is the London marathon in April. All my training is targeted for this race.

What kind of time that you are going for? 
My current PB is 3h38m so the goal is to get under 3h30m but I have one eye on the Boston qualifying time which is 3h10m for my age group.

Are you confident of attaining it?
Sub- 3h30 should be no problem. I think the Boston time is reachable if everything goes to plan but I need to keep training and stay injury-free.

How is your training going on so far?
With Coach's help, it's going well. My mileage is up to around 80-90km per week. Long runs of 30k feel good and I'm seeing progress in my hard sessions. Also, I'm losing some muscle mass and starting to look more like a long-distance runner!

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.


Tuesday, February 26, 2013

Bobby Ng (Part 1) - 2 hr Improvement in Kaohsiung marathon, 24th Sun, Feb, 2013

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)

Bobby Ng - Improves time of 7hr 29min to 5hr and 30min for the marathon and weight loss of 8.5kg in 2months by not waiting. 

Picture 1 - Bobby Ng, second from right of the photo, with his University friends.


When I met Bobby Ng two weeks ago, he was a massive 102kg person. He wanted to run the Hong Kong Marathon and did not get the spot for it. He had to forgo that and do a marathon and he aimed at Kaohsiung Marathon. 

Bobby was very worried whether he will finish the race. On Sunday, after running the race, he put up a photo and some wording that he had done the 5 hour 30min eventually. It was on Facebook that I found out. He also thanked me on Facebook. 

I also realised that the reason for him to do well is that he is a man of gratitude and is very appreciate about the assistance that you do for him.

Not only he broke his personal best time but he also trimmed the waistline from 102kg to 93.5kg, a massive 8.5kg reduced in 2 months. I gave him an interview so that many overweight people out there are motivated by this man of iron determination. 

Picture 2 - The more athletic-looking Bobby Ng (left) with his friend Nathan Chen


An Interview With Bobby Ng. 

What was happening to you in the past in terms of your weight?
I tried reducing my weight but to no avail.

Can you share with us on how many kgs you had shed?
I shed a total of 8.5kg. 

How long did it take you to do it?
Roughly 2 months. 

How were you able to achieve it?
Through the advice of Flexifitness on fitness, diet and training. I simply applied what has been advised.

What did your girlfriend say?
She told me that she was very happy about this and asked me to work further on it to go down gradually and capitalise on the current weight. 

What is your next target?
To go to 80kg weight, by the end of the year.

Can you give more details on how you really did it?

I started to watch my diet and became aware of it. I joined the training programme which fell on Tuesday and Thursday night sessions.

Can you tell us on why you came down when it was still raining?
I was determined to come for training - rain or shine. I did not want to procrastinate. Procrastination belongs to losers. I had to brave the weather to do my consistent training and the results are outwardly shown in the end. There were times when there was very heavy rain and I somehow had made it to the training sessions using my will to come down, by hook or by crook.


When you joined our programme, did you expect to go as low as 93.5kg?

Obviously not, I thought that this (102kg) is going to be my weight for some years to come. Even if I drop my weight, I believed that it would not be significant.



Do you have any opinion on Flexifitness training?

Good progressive training which is not boring. I find the endurance training very effective. I am looking forward to the next season for training. 



How was your race throughout?
I was surprised that I was able to run well. In the past at 11 -12km the pain in my leg becomes unbearable. I was surprised that currently there was mileage in my leg and I knew that I could go far with a better speed. With reduced weight, I was able to move faster. 


How did you feel about your time?

Very sweet


Do you think that you could have done a better time?
I missed a turning point and lost about 10min there. I had to go to the toilet once and this took my precious time away for the run time. While running, I did a hi-five to the children which finally made me tired.  Else, I believe I could have done a 5hr 15min time.



What is your next target?
Having done a near 2 1/2 hour massive improvement, my next target is to do a 4hr 30min for the next marathon, either Sundown or KL marathon 2013. 


How was the weather during the marathon?
The weather kind and it was cooling on the day of the run. 


Can you share with us on what the training methodology of Flexifitness has done for you?

The difference is that in the past I was tired easily in a marathon. Now it is not like that.


What do you wish to tell people?

Don’t lose heart and don't wait by missing training. 

Believe in yourself that you can do it and stop delaying your achievement of goals by not waiting.

Newcomer Kasi Does 48min for Zoo Run, A personal best time


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.

Louis Stauffer - 14th in Metasprint Duathlon for 14 to 15 Age Gp Category

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 Marcel Sng

Louis Stauffer - Following the footsteps of Ashley Liew

Picture 1 - The Stauffer's family and Louis in green t-shirt



Picture 2 - Louis 14th in the race.



Louis Stauffer, the son of Christian Stauffer, did very well in Metasprint when he did a time of 17min 49sec for the Meta sprint Duathlon for 14 to 15-year-old category. He was ranked 14th for the age group category. This is a piece of good news as it is the first time that he can do a personal best time for the 2.5km time with a time of 10min 12sec. 

2 months back he was doing a similar time for our very own time trial for a 2.4km route. This time with an inclusion of a swim section, Louis did 10min 12sec and surprised all of us. Moreover, he ran 100m extra of 2.4km. It was beyond expectation. Nevertheless, we knew that he will shine one day. Flexifitness had the feeling that he will one day do feats like what Ashley Liew, the second-fastest in Singapore History for Ironman, did. We have this great feeling that he is going to be one of the successful product of Flexifitness' careful development of champions for any sports, regardless whether it is football, basketball, running, swimming, triathlon, marathon etc.. 

As I will be interviewing him soon some plans came out of the father of Louis, Christian Stauffer, on his son's performance. He told us that, "He will race duathlon in a month's time. Triathlon in 2 months. This is part of Metasport series (Ashley Liew used to run it)."

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.

Monday, February 25, 2013

Zoo Run - Divyata, 10, and Aditya, 7, ran 2.8km in 17min 10sec in U12.

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)

Divyata and Aditya - Both did 17min 10sec for the Zoo Run 2013.

Divyata, 10, and Aditya, 7, ran and finished the Zoo Run 2.8km. Both did 17min 10sec. A 17min 20sec is passing for the college girls and to get silver, the college girls need to do about 16min 40sec. Subtracting the 400m route, and making it into 2.4km route, Divyata's time will be around a decent 14min plus. 

The brother also did well in the race. He decided to strategy such that he did not stop during the race. Fellow Flexifitness sports girl Brinda came in 13th for the first time in the race. 

The parent of Aditya and Divyata, Nitin and Julie Govila, were very happy in knowing that the daughter can in a year time get a gold for the NAPFA test. They were happy that Aditya was able to follow the sister till the end of the race. The race was a family affair such that the parent's support was all the way there.

As the children were from Flexifitness. I decided to give an interview to both Divyatta and Aditaya. 

Picture 1 - Aditya (left) and Divyata, finishing the 2.8km hilly cross-country route in 17min 10sec.



An Interview With Divyata 

How was the race?

It was fun and I liked it. I was a little nervous but I was at the same time looking forward to the race.

How was the route?
There were a lot of up and down hills throughout the route. 

Did you see the animals?
It was nice to see the animals while we were running.

What time were you aiming for?
I was aiming for a good time by doing a steady run. 

What was your time of completing the race? 
My brother and I did 17min 10sec for the 2.8km route.

Are you happy with the route?
The only thing that I want to say is that the route was a bit too long. Other than that it was a good route to run. 

The next time, do you like to come for the race here at the Zoo? 
Most definitely. 

An Interview With Aditya

How was the race?
It was fun.

How were you able to do a 17min 10sec?
I ran the race steadily and told myself not to stop at any point.

How do you find the route?
The route was ok. 

Did you run the hills?
There were hills. 

How was about your parent support?
They were at the finish point to support me and my sister. 

Did you enjoy the race?
I really enjoy the race.

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.

Sunday, February 24, 2013

Shireena Does 4hr 09min PB in Tokyo Marathon (24/02/2013)

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)

Shireena - Does her personal best of 4hr 09min in Tokyo Marathon.

Picture 1 - Had to balance hard with work and running.


Shireena, a veteran woman, has running as her passion. She had taken part in several marathons in some parts of the globe. She was training very hard for the Tokyo Marathon recently. 

She trained with our Flexifitness Group of runners on Tuesdays and Thursday in order to shape up for the marathon. 

Although, she ran in the cold weather during the race. she did 4hr 09min for the route. She was doing a good time earlier during the race until she encountered the last 7km. It slowed her down and she had difficulty in running, especially towards the race.

She found that there were some slopes in the Tokyo Marathon. When I asked her on Tokyo, she told me that the race is generally flat, before she went to Tokyo. The hills take a toll on her legs. Nevertheless, with great determination, she gave her best and finally did 4hr 09min. 

Although she had some mixed feelings about the race, she is generally happy about the time of the race. Flexifitness is very happy to hear about this great piece of good news on her personal best time. We would like to say Shireena, "Weldone!" in an attempt in Tokyo. 

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.

HK Marathon 2012 - Ashley Liew did 2hr 38min

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 Marcel Sng

Next Issue -Divyata and Aditya did 17min 10sec for Zoo Run 2.8km Kid's Dash 2013.

Hong Kong Marathon 2012 - Singapore's Top  Marathon runner Ashley Liew's performance  In the past.


I realised that the Hong Kong marathon was just over. Last year Ashley ran the race. He was actually training for the Gold Coast Marathon 2012. Coach Rameshon found that while improving, it was a good thing for Ashley to do the Hong Kong marathon. Thanks for the last-minute acceptance by the officials. Even on the day of the race, one could run so long one pays a price for it.

As it was in this race that Ashley was able to improve his time of 3hr 06min in Stanchart Marathon in Singapore, he was able to rebound in 2months and do the Hong Kong Marathon 2012 in a time of 2hr 38min. This is nearly a 30min improvement.

As the Hong Kong marathon was just over, I asked Coach Rameshon on the memories of the Hong Kong Marathon in the form of an interview.

An Interview With Coach Rameshon

What was your time in Hong Kong in the past?
I did 2hr 31min in the year 1990. That was the time that I broke Tan Choon Ghee's 2hr 34min national record, done in China.

How many months did it take for you to train to do this time?
It took me 6 weeks to do the 2hr 31min. 

Can you give us more details about this?
At that time, I was still maintaining my fitness in 1989. After doing 2hr 36min in Singapore Marathon. I lost the privilege of going for California marathon and was selected to go to Hong Kong marathon instead. Bala came in first with a time of 2hr 35min and was selected to go for California marathon where he did 2hr 33min in the end. He was trained by me at that time. He decided to train under foreign coaches through correspondence later on after the race and we had to split from there.

What is Ashley Liew's time for Hong Kong Marathon 2012?
It was 2hr 38min plus.

What made you and Ashley to decide to do this race?
In the year 2011, Stanchart Marathon in Singapore, we found that there was something wrong in the race. No matter what, I myself have not done a 3hr plus as a serious runner. Eventually, after toying our memories of the past, we realised that our hydration strategy went wrong. For me, I realised that Ashley was ready to do a 2hr 34min, instead. This did not materialise. Some people kept asking me on 'what happened' several times. In order to squash this, we decided to enter a race asap by taking part in the Hong Kong marathon.

How do you feel about this achievement?
In Hong Kong, I have a good timing there. As for Ashley, he is still the fastest Singaporean for the Hong Kong route. This makes me happy. Although the weather conditions were not that favourable at that time, braving the cold wind, Ashley did a sub-2hr 40min for the course which consisted of many up and downhills.

Why did you and Ashley not plan to go for the Hong Kong Marathon 2013 this year?
Instead of running in the Hong Kong Marathon, I would wish him to run in the USA or a nearby country itself instead of running in the Hong Kong marathon. 

If Ashley stays in Singapore, we would have considered the Hong Kong Marathon 2013. Hong Kong has proximity to Singapore. In the region, although Hong Kong is cold, it is a good thing to run the Hong Kong Marathon, it is organised very well and it is cooler, although the up and down hills are plenty.

What was the ranking of Ashley for the year 2012?
He was first in the year 2012 and currently is still the best in Singapore. 

How do you feel about Ashley's performance at the 2012 Hong Kong marathon?
He has the calibre to go for the Olympics. He has not really told me that he wants to go for the Olympics openly. I believe that he is a quiet achiever. The kind of personality that he has I believe that he can attain sub-2hr 10min and below in the future.



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.

Saturday, February 23, 2013

Zoo Run - Brinda 2.8km 14min 59sec for Girls U12

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 Marcel Sng

Brinda - In the long run wants to do a sub 11min for 2.4km.

Flexifitness athlete, Brinda, 11 years of age, has taken part in the zoo run when she was 10years of age. She took part this year and did very well in the Zoo Run, improving her time by nearly 50sec for the Zoo Run. I decided to interview her on the success that she had. 

Picture 2- Brinda (second from left of the photo) and Flexifitness friends











 
How do you find the race, as a whole?

I was scared to see many runners lining up in the race. During the race, I found the route simple. Last year, I did about 15min 49sec. 


Are you happy with the time and position?

I am happy, but I believe that I can improve my time further. My position was 13th and a feeling is telling in me that I can improve some more. 


How do you find the organisation of the race?

Overall it was good. However, some of the distance was not clear. There was only the 1km mark. We could not find the markers. The officials did not know how much was left when we asked them. 


Were you able to see the animals when you were running?

Yes, I was able to see tigers, orangutan and zebras. 


How do you find the route?

It was the course which had some up down, I feel that the last part of the finish should be a flat course at the finish. 


What is your next goal?
I would like to do a 2.4km time of 11min 30sec before doing 11min. 

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.


Friday, February 22, 2013

Zoo Run 2013 - Sumitha Does 1hr 08min 13sec for 12km race

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)

Report By Marcel Sng

Sumitha - This is her second race of her life. 

Picture 1 - I was happy to sprint at the finish point.

Sumitha, 45,  ran in the 10km race of the POSB 10km run last year doing a time of 1hr 02min. In this year's race, she decided to take part in the Zoo Run 12km run. 

I interviewed her as she is our Flexifitness Athlete. 

An Interview With Sumitha

What was your goal in the past and now?
In the past, I had no goals. Now having trained with Flexifitness, I wanted to just run below 1hr 20min for POSB Run in 2012. Having done 1hr 02min, I made a decision to do a sub 1hr 10min for the Zoo 12 km Run. 

Are you pleased with the result?
Of course, I am very pleased with the result. I am more than happy. In the past, I did not want to compete in races. After training with Flexifitness group sessions on weekdays, I have developed some confidence to run a good time. 

How do you find the route?
There are some winding routes, that's all,

Why did you run in the race?
It was for charity and raise funds for the Zoo Run and for improving my time as well. 

Were you prepared for the race?
I was training 3 times per week, that's all. 

Do you like to run the Zoo Run again?
Yes, of course, it was organised well and I like it. Credit should go to the organisers.

What is your next goal?
My next goal is to run in the half -marathon in the Standard Chartered marathon 2013 and if possible to run in the Gold Coast marathon 2014. 

What is making you run the marathon?
I am very inspired by people finishing the marathon in the past. Anyone who runs and complete in the marathon, I believe that they are very strong in the mind and they can achieve almost anything if they asked to do. This is my firm belief. To run the marathon, it is very important to prepare oneself and it can take months and years. 

Are you improving in running?
Definitely, I am in fact getting much faster as I age. This is something that I cannot believe. After attaining a 1hr 08min, I believe that I can run a sub-1hr in the future, in one or two years time.

Do you have any advice to people above 40?
Keep running! Running will make your life worthwhile. It is good to age gracefully and be fit throughout life to enjoy a quality life. The more you don't run or do sport, the faster you age as your muscle and bones will get weaker. So keep exercising by running, that is my message.



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.