Ryan Fong Does 9min 10sec for 2.4km Army NAPFA Test

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)

Ryan Fong - Has Passion in running from the day I saw him.

Ryan Fong came to see me improve his running time, 6 months ago. Right from the beginning, I started to focus my attention on his running form. The good thing was that he is an ardent learner. His aim was to get a gold award, by doing at least a 9min 14sec for his 2.4km test. The week before last week, he did 9min 16sec and phoned me to tell me about his new personal best time. He was 2sec away from the gold and he told me that he has another 1 week left for the second 2.4km test, the final one to decide whether he will be able to get gold or not.

I wished him all the best two weeks ago. After the test, I was pleased to hear that he has got the gold finally, with a new personal best time of 9min 10sec. I told myself that this would be good for people to read and be inspired as he was able to achieve this in such a short - term, with iron determination, even though he was nursing an injury and training at the same time for the past 3 months. He was able to adapt his training such that he has come out of injury except for a minor plantar fasciitis strain. Let us hear his answer from the interview questions that I have posed to him.

Picture 1 - Ryan Fong was introduced as an athlete who has done 9min 10sec, thereby getting a special gold for this.

What was your time in the past for 2.4km?

It was 9min 55sec

When did you do it?

It was in June of last year. 

When did you start training with  Team Flexifitness?

Around December 1^st week. 

How many months did you train with us?

It was for 3 months.

For the next 3months what happened?.

I had shin splints.

What were the factors that may have caused this?

I think that it is hill training. My tendon was injured. 

How has Flexifitness training helped in your 2.4km quest?

Yes, definitely. I was able to improve my form. By improving my form, I was better able to maximize my potential in running. The improvement in my hand and leg technique had given me confidence. I knew that running form will help in running economy and that I could use the oxygen to running rather than for unnecessary movement of the body as mentioned in Dr Ben Tan's book.

What is the award that you got?

If we do 9min 45sec, we get normal gold for 2.4km. This is inclusive of the NAPFA test award.

I wanted to get 9min 10sec which is a commando/guards grade. The grade was more for combat kind of vocation. I am very happy with this. 

What is your next gold?

8min 30sec, before I come out of National Service. 

What is your vocation?

I am a Commando officer.

When are you finishing your National Service?

In about 5 months.

What is your very long term goal?

Triathlon, ironman. 

 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg

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 2013 - (Part 11)

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 Marathon 2013 - The Final Countdown two weeks countdown

Picture 1 - Coach Rameshon, Lim Thow Wee, Ashley Liew, Norshidah and Ranjit. (Photo - Courtesy of Ashley Liew)

Today, I was able to complete a total distance of 32km in one day. I had to split up my training so that I am not affected by the haze and don't run into trouble.

 

To date, this is my longest distance covered in one day and I am very happy about this. This is to ensure that I will be able to cover the marathon distance with not much problems. 

For this marathon, I am not putting pressure on myself as I have told myself to do my best for the race and I will accept any outcome and work on the timing from there. 

The good thing that has happened for me is that I am not injured and I will be extra careful not to get injured. 

As far as Ashley Liew is concerned, I am just hoping that he does his personal best there, hopefully, a sub-2hr 30min, which was supposed to have been accomplished in the past. All I know is that if one perseveres, going through a number of ups and downs, finally they will be able to make it through with their continued sheer determination and leech-like tenacity. 

As for Lim Thow Wee, I am just hoping that he gets his 2hr 48min or at least a sub-2hr 50min. As for Norshidah Mohd and Ranjit, they are aiming to complete their marathon in a good time.

 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg


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 2013 - The Final Two Weeks

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 R. Saranniya

Gold Coast Marathon 2013 - We will continue to run the race despite the haze using adapted training.

Picture 1 - Coach Rameshon, Lim Thow Wee, Ashley Liew, Norshidah and Ranjit. (Photo - Courtesy of Ashley Liew)

Ranjit's friend, Ganesh is also running in the coming Gold Coast Marathon 2013. Hence, with 5 people in our group, we decided to take a group photo before going for Gold Coast Marathon 2013. 

3 of our athletes will meet us in Gold Coast Marathon and they are now in overseas. Two have told me that they will be running. One of them have migrated to Australia and will be there for the Gold Coast Marathon. 

As we have Ashley Liew back from the USA, just after his Final Exams, we decided to take a photo. I took out my camera to take the photos of our Flexifitness athletes/coaches going for the race. I am a fan of Ashley Liew and was happy that he did not miss this photo taking. I am also pleased to do a write up in this blogpost, since Marcel Sng, our official reporter, is busy with his school work.

Personally speaking, I saw the singlet that they were wearing and they looked very nice on them. It has ' Run Gold Coast' printed on the singlet. The good thing about the group is that 2 of the 5 of them are coaches. 

Despite the haze, it was found that these athletes did not stop training but find alternatives to train. I was told by Coach Rameshon that Lim Thow Wee will attempt a time of 2hr 48min for the Gold Coast marathon, although, a minimum of 2hr 55min flat is the least that the former wants.

Coach Rameshon told me that his aim for Ashley Liew in the marathon is a 2hr 28min. If Ashley is not able to do that at least the 2hr 35min 39sec would be a time that we feel that he should go for. At least a personal best time! 

Norshidah is,  for the first time, about to run in Gold Coast marathon and she is excited about it. She did not get much training but she was somehow was able to do some form of training for the race. 

All the five athletes/coaches will be running in the race and I am in fact very excited about their race time.

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.

Haze - Dread of a runner

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)

Haze - Crosses 290 today.

My only advice to people is to pray that the psi goes down. There is power in prayer. Let us hope that there will be some rain to clear this detrimental haze.

In a way, this new psi reading of 321 at 10pm is causing runners to find for some direction in running. With this kind of haze level, I would think many times before training. At 5pm the haze was 146, hence I had to train with low-speed training, maybe a very slow jog.

My advice is to think twice of doing workouts. The gaseous exchange that takes place in our lungs will be to our disadvantage. The reason for us to train is to get oxygen in and let carbon dioxide go out of our body, not otherwise by inhaling carbon dioxide and carbon monoxide etc. 

Studies have shown that when a person breathes in pure oxygen there is a performance improvement and there is a significant difference in performance as well as compared to a person running in normal air condition.  

Training with a high psi will affect our health. Stay cautious, with psi between 150 to 200, I myself will consider many times whether to train or not. I will use my intuition on whether to train or not. Sometimes, I may not train for even two/three days if I do not feel comfortable about the situation. 

My suggestion to friends out there is to train outdoor when the psi is 95 and less. When you do intensive, training, you have to ensure that you do are not affected by the haze from the symptoms you get. After 100 psi, it is good to go indoor instead. 

If there is a need to train outside consider slow running or walk/ jog or even a brisk walk instead. If the psi goes above 200, you may have to do even indoor training in a safe manner. Consider brisking walking. Again this is inter-individual. I suggest that you have to keep looking for symptoms of haze so that you do not fall sick in the event you keep training when physical discomfort sets in.

If you are still unsure, you can consult a physician. In the training days of my past, I used to do this.

All the best to your training.


 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg

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.

How to run in hazy conditions

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)

Haze - To improve in running, one must consistently train. 

As the above title states, my job is to see many people do not stop running and lose the effects of training. Please continue training. The best solution is to train in the gym as they are air-conditioned. I have written this essay to suggest my opinion on training, before they continue training, using my experience. Please look out for tell tale signs which are symptoms of haze when you are training and always train safely and do not take high risk. All the best to your training!

Training in Hazy condition.

As you can see, a number of Singapore runners are about to race in Gold Coast Marathon, Berlin Marathon and KL marathon 2013 very soon. They have been working very hard. The only problem is that it is hard to train in the haze if the psi is 90 and above. 

Judging from my experience from my past training, before doing 2hr 34min 02sec in Singapore International Marathon 1994, I faced several day to day problems in terms of setting my goals to break the record and also to do well in the SEA Games 1995. I was bent on training using alternative methods.

Firstly, I do my best to monitor the situation and run under a situation of below 90. I will do easy runs instead. If I see that the psi hits 70 to 80, it is at this point that I don't mind doing a workout. Usually, I do the workout in forested areas.  I used to run at MacRitchie Reservoir, instead of roads etc. The only problem with Mac Ritchie Reservoir or forested areas is that after 7 30pm, it is difficult to run as it will be dark to run in. I prefer running in the morning and do my long runs there.

My experience shows that by running in Mac Ritchie, we tend to inhale the fresh air, especially in the morning. Before running, it is important to know the PSI so that one is not affected by the symptoms of haze. 

Mac Ritchie is filled with many trees and plants. They give off oxygen and negative ions that help clean up the air. I did not face any problem in the haze condition of 90 and below. 

There is a second option in training if I am in doubt. When I see a haze condition with 90 and above, I will go and do training indoor, especially when there is a workout to do. We usually suck in these pollutants when we do a tough workout and it is not a good sign to do outdoor if the haze psi is very high.

We should in fact head to your nearest gym and step on a treadmill or an elliptical trainer. There are some gyms that do not require a membership and you only need to pay per entry, if you don’t wish to commit long-term, such as ClubFITT. You can go online to find out on this on SSC website.

http://www.ssc.gov.sg/publish/Corporate/en/participation/hotspot/sports_facility/gymnasiums.html

  www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg

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.