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
Vijayaraj - Research shows that VO2 max increases with age and training until you cross adolescence age.
Picture 1 - Vijayaraj (left) with Coach Rameshon.
Vijayraj joined Team Flexifitness in July 2011. He ran in our 1.5km test and did 10min 13sec. At that time, he was a primary 6 student. While sitting for his PSLE, he maintained coming down for the Saturday's Young Champions' Programme. Even when he had a paper to sit the next day. He came for our Saturday's Programme. By the time he reached December, he did his 1.5km run in 6min 44sec.
Earlier on, Vijayraj was having problems with co-ordination as he was not involved much in sports and games. He was used falling while running and even while playing football. Over a period of time, he improved on his balance and co-ordination and very gradually improved his 2.4km time from 11min 31sec to 9min 28sec. There were improvements in his motor skills and fitness as well. Vijayraj has also improved in his speed as well. He has clocked a 14. 98sec for this 100m from his 18sec that he did 2 years ago.
Flexifitness will ensure that his dream of doing a 2.4km time of 7min 00sec to 7min 20sec by the time he reaches secondary four.
Flexifitness will ensure that his dream of doing a 2.4km time of 7min 00sec to 7min 20sec by the time he reaches secondary four.
Progression of Vijayraj's 1.5km timing for the year 2011
30th July 2011 - 10min 13sec (Maximum Oxygen Uptake (19. 58ml/kg/min)
29 OCT 2011 - 8min 39sec
5th NOV 2011 - 7min 46sec
25th Nov 2011 - 7min 22sec
24th Dec 2011 - 6min 44sec (51.6ml/kg/min)
His 2.4km improvement
18th Feb 2012 - 11min 31sec (first-time trial)
26th May 2012 - 10min 34sec
25th Aug 2012 - 10min 02sec
29th Dec 2012 - 9min 40sec
20th April 2013 - 9min 28sec
27th April 2013 - Predicted time of 9min 00 to 9min 20sec.
For this year, by December 31st, Vijayraj is aiming to do an 8min 00sec, before aiming to do a 7min 00 to 7min 30sec for 2.4km time by Dec 2014.
Next Blogpost - Jonathan Kang Does a good personal best time in the Boston marathon and shares with us on his thoughts on the Boston Bombing as well.
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.
