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)
Gold Coast Marathon - Intensive season coming soon.
After Tuesday, last week's 30km run, I did circuits the next day. It was very tiring and I was not able to run after that. On Thursday, I did not run. On Friday, I still felt very tired from the circuit that I had to rest. I decided not to push my body and get myself tired. On Saturday, I did brisk walk to Har Par Villa, which is 6km from my house and came back. When I went there I went in to see some of the statues. The entrance was free. I realised that the first time I visited this place was when I was in the Red Cross (the modern SJAB) in Primary school. When I was young, I was wondering why people were in the sea and they had to suffer themselves by drowning and being tortured. Over a period of time, I realised that it was a depiction of Hell. There were other statues that I saw and it was a great experience to see Har Par Villa. I also bought Sugar-Free Green Tea (bottled drink) from a provision shop which was about 700m from the place.
Coming back to the current story, at Har Par Villa, I wanted to see some parts of the place. Later on, I realised that it might take me some time to be there. Finally, I decided to see the place that will take 10 to 15min to see. Finally, I decided for myself to see the Ten Gates of Hell.
It was in fact nearby the entrance. I went in and saw the statues. The interesting thing was that they put up the crimes committed and the punishment meted out for not following law and rules of life. After seeing this, I decided to make my walk back to my house.
On Sunday, I did 4km of 200m x 20 at the track. It was an easy one. In the evening I decided to rest totally. On Monday, I did a triple session training. In the morning, I did 2km of brisk walk/run. Later on, I did 7km easy run in the evening. At night, I did 300m x 12 on the track. Today, I did 1.5km in 5min 38sec. I waited to help Saranniya at the 2km mark, who was running her 5km run. She was running a very good pace and I decided to run with her for the last 3km. Her two km time was 9min 10sec. At the 2.5km mark, she did 11min 30sec. For the next 2.5km mark, she did 11min 44sec, which totals up to 23min 14sec for the 5km run. I would have been happy if she could do a 25min, having done a 40min 20 sec for 8km steady run last two weeks ago. I find that this is a good personal best time for her. I was happy to see that she could speed up for the last 300m of the 5km run.
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.
