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 (Official Reporter of Team Flexifitness)
Saranniya d/o of Rajendran - From 1.6km 19min 56sec in Primary 6 to 10min 10sec 2.4km progress in secondary 3.
Overweight to fit person to a performer
We remember Saranniya as an overweight person at secondary one. She had a personal best of 19min 56sec for 1.6km test conducted when she was in primary 6. This is stated in her report book and it is a fact.
At first, in July 2011, her siblings were doing sessions of the Young Champions Programme on Saturdays. They were better in terms of performance than her. What was more interesting was that she did not like to do activities which were physical nature and gave excuses in order not to do the programme.
Her mother Sathia felt that the programme would infuse in her the motivation for sports and running so that her daughter will take sports as a life long pursuit.
The first thing that happened to Saranniya is that she became slimmer and lost weight by 10kg doing activities in the programme. Gradually, she did a 1.5km test and she did a time of 16min for it. Subsequently, over a period of 6 months, she progressed in her timing gradually to 9min 20 sec first before doing the same 1.5km distance in 8min 30sec. She felt very happy with this improvement and started to get interested and motivated in sports from then on. She also got to like and see the meaning in the activities given in the Young Champions Programme and hence she improved in her performance in running.
However, this did not last long as she got herself injured at the knee area. For 5months she was not able to train much but followed word for word on the coaching plan given by Coach Rameshon. She did a lot of walking and stick to an adapted training given by Coach Rameshon. The other athletes who were faster than her felt that she was not progressing. She was just running little and walking more.
Later on, in the early part of the year, she progressed in terms of doing workouts for a few weeks this year. She was able to come in first in her school race. She did 13min 36sec for a 3km cross-country race. At this time, she was able to do a 10min 33sec on the track for 2.4km. That was one of the reasons why she topped the whole school for the best timing in cross-country running.
After that, doing all the intensity training, finally, she tapered down and did usual training which was of non-pushing nature later on. Just by doing this very recently, she did a 10min 10sec for the 2.4km time given by Team Flexifitness. She was also able to improve within a week from 41min 42sec (20 Apr 2013) for 8km to 40min 20sec (27 Apr 2013) for the same distance running.
We believe that Saranniya with her progress will be able to do a time of sub-10min in the near future and one day does a time of sub-9min. My prediction is from 1 to 2 years time.
As she is my fellow athlete, I am amazed by her rapid progress. I never thought she will suddenly progress, based on the fact that she has been in the past getting injury all the time, citing family history as a reason. Currently, her injury is no more and she is usually not injured. I believe that this girl will do the sub-9min for 2.4km before she leaves her secondary school. This is my take!
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.
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.
