Berlin Marathon 2008 Memories

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 Saranniya

Meeting - Success took place after the meeting.

Dr Ben Tan, Daniel and I worked together to train for 2008 Stanchart Marathon race, after the Berlin Marathon 2008 (photo: Courtesy of Dr Ben Tan)

Coach Rameshon told me that the photo bears a lot of memories. It was a photo in the year 2008. In the year 2007, co-training partner Daniel Ling came in as the champion of Stanchart Marathon 2007. 

In 2008, in Berlin. Daniel Ling did 2hr 49min while Coach Rameshon did a 3hr 31min for the marathon. Dr Ben Tan did a 3hr 01min for the marathon. Coach Rameshon was amazed by the performance of Dr Ben Tan. But the latter was very disappointed with his performance.

Dr Ben Tan invited Daniel Ling and Coach Rameshon for dinner. Anne, who did 2hr 51min then was also invited. Coach Rameshon shared with me on how Daniel, himself and Dr Ben Tan ran a very good race and came in 1, 2 and 3 for the Stanchart Marathon 2008 race, thereafter and that was the year where Dr Ben Tan did a sub 3hr, finally. The time taken was 2hr 56min, the first doctor to do a sub-3hr.

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.

Haile Gebrselassie discusses on Altitude and Training Facility (Part 3)

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)

Meeting With Haile Gebrselassie

Somebody asked Haile Gebrselassie on Altitude and he answered with clarity. 

Haile was sharing with us that he runs at least 200km per week. He said that he does this mileage at altitude. He told, "I do this mileage at altitude".  However, when he goes to a non-altitude place, he feels that to compensate, it is good to add an extra 20km into the mileage. He says that, for Singaporeans, it may be hard to go to the altitude. An adding of 20km to your mileage will make a big difference to offset the altitude benefits. 

After his explanation, a person asked on how Singapore facilities can change such that we can do well in running. To this, he said that Singapore has everything and in Ethiopia, he said that there is nothing there. He was hoping that Ethiopia will one day become like Singapore. He told that it is important not to ask for anything as the facilities are very good. He told that in his country there are people going through hardship. 

However, he told that if one wants to improve, it is good to go to Ethiopia to do well.

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.

Meeting Haile Gebrselassie from Ethiopia (Part 2)

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 Murugiah Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Haile Gebrselassie - Pearls of Wisdom shared during the meeting

Mr Tang, Singapore Athletics Association President, welcomed Haile Gebrselassie to share his valuable experience

Conversation with Haile Gebrselassie
Haile said with emotion that the reason for him to break several world records was because of having goals. He told everyone in the audience that when a person has a goal, it is easy to attain what they have mapped to achieve. 

Goals will bring discipline in one to attain the impossible. 
The next thing he said was that in order to do that it is important to have the discipline to do it. He was trying to explain what discipline meant. After some time, he felt that the only way for the people to understand the meaning of discipline is to come out with an example. He said that when one has to wake up to train at 6am, it is important to wake up. If one doesn't, the day will go without training and the easy way out of training is to sleep throughout and end up in a disappointment of not getting one's goal. 

I felt that this was one of the reasons for me to do the 2hr 24min 22sec, which is still the current national record, in marathon done in 1995. There were times that I wanted to sleep, instead of waking up for a run. I was missing sleep a lot. However, when I thought about my goal, I just pushed my body out the bed to run. I told myself that I do not want to end up as a disappointed person later on. There were times where I wanted to go home to sleep instead of running in the morning. 

Haile told a number of things as well and I will share with all on other days in small parts.



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.

Meeting Haile Gebrselassie from Ethiopia

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)

Haile Gebrselassie - Best Distance Runner Ever

Haile Gebrselassie started to talk on goal setting as an ice breaker.

Haile Gebrselassie came to Singapore to give practical insights to running. It was, in fact, the best knowledge that I got from a person. It is important to respect and recognise whatever that he is saying and doing it instead of just taking a photo for popularity sake. 

I will be writing on the points that he has given in a few sections, hopefully from tomorrow onwards. It is important to thank Mr Tang Weng Fei, president of SAA for supporting marathon running in Singapore and was a host to Haile when he was in Singapore.

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.

Interview with Colin Chua- An Interview on his 10th position Stanchart Marathon 2014 (Men Open)

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)

Interview By Saranniya

Interview with Colin on his Personal Best timing of 03Hr 06Min 45Sec 

Are you happy with your timing?

Yes, though I did not hit my pre-race target. I was struggling to complete the marathon due to fatigue and I looked so awful at the finish that race officials were trying to convince me to get on the wheelchair! So to get a PB of 3 mins is really a bonus.

How was the organisation of the race?
Hydration stations were adequate. However, the race event handbook said that there will be an energy gel station at abt 23.5km but I didn't see any. That affected my refuelling plans.

Were the kilometre marking accurately marked?
Yes.

 How was the route? Too hilly?
 The route was pretty flat and the same as the previous year.

 How was the weather during the race?
 It was getting progressively hotter and more humid as the race drags on.

What is your goal? In the long term and short term.
My long term goal is to run a sub-3hrs marathon. Short term will be to improve my 10km PB to sub 38mins.



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.

Colin Chua does 3hr 06min 45sec for Stanchart Marathon 2014

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)

Colin Chua - With very limited training, he came in 10th in Men Open.

Colin Chua, came in 10th Men Open in the local category of the marathon race, while Wang Yan, 42, came in 2nd in the women veteran category in the half - marathon race. The time she did was 1hr 42min, in her first debut. She told me that she is strongly considering doing a sub-3hr 30min. Perhaps, I guess she may want to do the Boston Marathon 2014 as well. I believe that she can qualify in the Boston Marathon 2014.

As for Colin, as the day was the hottest day of the previous 9 days, he somehow managed a 3hr 06min 45sec. We are very proud of our runner and wish that he would be able to do a sub- 3hour soon. We will post the interview soon. Please look for it!

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.

SAA International Association of Athletics Federation Level One Course

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)

The most pleasurable experience of the course was to take a photo with Haile Gebrselassie. Most treasured photo for me, as he passed by me to take photo.

It was a great experience meeting Haile, from Ethiopia, who was my inspiration for breaking the national record from 2hr 29, my own national record to 2hr 28min and finally to 2hr 24min 22sec in Chiangmai SEA Games 1995 in the marathon. As for the SAA IAAF level One course, I have written a summary of it. I hope that you are eager to read it. 

This photo was taken in the year 2008

Finally, I have completed the course. It was 10 sessions of a full-day course. Morales Menon, from SAA, was the one who was organising the course. Morales was a very helpful person in the course. The lecturers during the course were Jana and Joseph. I enjoyed the course conducted by the two lecturers. 

As Joseph is a distance coach in the past, I found that there were some silmilar approaches in our coaching methods. This is just my subjective experience. There were a number of led up approaches that he showed that is important to groom children.

As for Jana, since she is a throwing coach, there were new things that I learnt.

The theory test was an open book test. As I have my own experience, and also the teaching that Jana and Joseph had given, throughout the theory the test, I did not have to look through any of the books for answers. I am thankful for both lecturers for their clear presentation. If there was a need to look at the answers in the book, I would have done that. But I didn't.

I may be sharing other things that has happened during the course. Maybe in the future, I may do it. I have given my feedback on the course to the two lecturers. They were long ones but I believe that the feedback will help.

There are other photos that I would like to share. I shall put it up on a later date. I believe that you will be happy to see the photos.

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.

Stanchart Marathon 2014 - Kenneth Mungara wins (Part 1)

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)

Stanchart Marathon 2014 - Many found it very hot and it affected their race time.

Today, while I was driving half-way going for the marathon race to see whether I could run in the race. I had to pull out of the race as I did not feel good. I had to see the doctor and he told me that it was a lucky thing that I pulled out of the race. In fact, he gave me some medicine to help me recover. 

Then, I went down for the IAAF Coaches course at Kallang Stadium to continue the course, although I was given a one-day medical certificate to cover me. It was around 10 40am. 

Andy Behl, one of our course mate, was assessed for triple jump. It was good that he brought our group into a shady environment, which was under the admin building, to do the triple jump, simple stage to a bit more complex stage practice. Hence, we had some cool time in the shade before we went out in the long jump pit to practise to a lead up to a more complex skill of the triple jump. Hence, I knew from here that the day was hot for the marathon. I was drinking a lot of water endlessly as the weather was scorching hot.

The winning time was respectable for our local and for foreign runners here, but it was not fast enough, I guess, especially because of the weather. 

Most of our Flexifitness adult runners have taken part in numerous overseas marathon races. 

Our runners, Moses Ng, Joseph Ho, Jensen Toh, Colin Chua, Wang Yan, Moonlake, Violet, Mary, Chin Peng, Kenny Lee, Lee Nguan, Andrew Liew(Ashley Liew's father) ran either the 10km/half-marathon/full marathon. We will be putting up the race results of them soon. As far as I am concerned, I am happy with the fast group and the slower group of our runners, irrespective of whether they have done a personal best time or not.

I will be putting up the results later in the night, today. I was also able to meet Haile Gebrselassie and he has given some excellent tips to running, two days before the marathon.

I believe that the blog post readers can benefit from reading the essential things that he has suggested us to do. 

Haile ran his race today and came in 3rd in Men Open in the 10km race with a wonderful time, running in this weather.

It was also good that Channel News has put up their reports on Kenneth Mungara win in Men Open marathon race today. I am featuring this below, please read. It is a report not by us, please take note of this as we do not want to infringe the copyright law.

Channel News Asia Report on Stanchart Marathon 2014 race today. 

This year's Standard Chartered Marathon Singapore (Elite Men's Open) race is Kenneth Mungara's second victory - his first was in 2010.

Kenneth Mungara from Kenya won this year's Standard Chartered Marathon Singapore (Men's Open).

SINGAPORE: The Kenyans continued their domination of the Standard Chartered Marathon Singapore. Kenya's Kenneth Mungara crossed the finish line first in the Elite Men's Open category in 2 hours 16 minutes and 40 seconds on Sunday (Dec 7).

This is his second marathon victory in Singapore - his first was in 2010. Mungara said after the race: "I'm very happy. The weather today was very good." He added: "I will celebrate with my family when I go back home."

His compatriots David Kiptui Tarus (02:19:07) and Charles Kanyao (02:19:18) came in second and third in the 42km race respectively.

In the Women's category, Amare Wagnesh of Ethiopia grabbed first place with a time of 2 hours 46 minutes and 53 seconds. Amare's win broke the hold the Kenyans have had on the Singapore Marathon. Kenyans Elizabeth Chemweno (02:47:50) and Pauline Wangui (02:48:59) came in second and third.

Marathon legend Haile Gebrselassie came in third in the 10-kilometre race, but the two-time Olympian was delighted to complete his run in under 30 minutes.

SEA Games gold medallist Mok Ying Ren defended his title in the Singapore category despite just recovering from an injury. His time was 2 hours 53 minutes and 43 seconds. Rachel See won the Local Women's Open category in 3 hours 17 minutes and 13 seconds.

Meanwhile 84-year-old marathoner, Chan Meng Hui set a new milestone. He completed his 100th marathon in 8 hours 50 minutes and 45 seconds. Known affectionately as Uncle Chan, Singapore's oldest marathon runner is already looking forward to finishing his 101th race next year.

He said: "I'm very thankful that all of you waited for me. Sorry, I took so long! But you all motivate me and I told myself that by hook or by crook, I must finish it. Because of your support, I will come back for my 101th next year."

More than 53,000 runners took part in the various categories of the marathon. Culture, Community and Youth Minister Lawrence Wong flagged off the race for the elite runners at Orchard Road at 5am.

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.

Tea or coffee - Which is good? My Experience

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)

 Tea - A topic that I have not covered in this blog post

Having teh tarik with my friend Eng Howe

I shall discuss this with simple language so that a number of the readers could understand. 

When I was young, there was no particular drink that I was longing to drink. If anyone offer me any drink, I usually do not show any form of preference at all. 

I saw a similarity in all drinks, namely, milo, horlicks, tea and coffee. Even when I was around 26, I still had no liking for a particular drink. It was only at 27 that I decided to take coffee, as it tasted better than other drinks. My training was getting tougher, I had to rely on coffee to give me the extra edge in running, besides my planning to train well. Along the way, I also learnt the disadvantages also, like it can give injury, stitch, sleeplessness etc. You will need to rest a lot with coffee also. The quantity to drink is a topic that a runner must know in order to well. A coach can guide on how much content a person can put inside the coffee drink etc. is important. Coffee did help me a lot in my competitive days. 

In my blog post, I have spoken about coffee but I have not spoken on tea yet. My uncle who introduced to me on caffeine did mention to me, when I was at the age of 12, that tea will make one do well in games. He was about 20 years of age at that time and it did help him in playing a good game of basketball. As for me, it did not help me at all. I did not see the effect. Even coffee did not help me. I believe that when a person is young, one is very active enough and it is not necessary to stimulate blood circulation through drinking caffeinated drinks of any form. Children can become very restless if the child consumes caffeinated drinks. That is why I guess it is written on Red Bull drinks that it is advisable for the young ones not to drink it. 

Anyway, it is a known fact that Kenyan's drink tea for themselves in workouts etc so that they get their "wings" from the drink. Kenyan athletes do believe that they can actually do well in races when they drink tea an hour or two earlier.  

As for me, even when I was around 27 plus, tea did not make that much of an impact in me. Studies do show that coffee has more caffeine than tea. I believe that coffee does give a person a bigger kick than tea. It is proven otherwise for runners like Kenyans as they are used to tea. 

The key is to take a drink that enables one to enable one to elicit good performance in races. It can come from coffee, tea, or even milo.



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.

Coach Sumathy - Hope is to do a marathon in less than 5hours.

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 Saranniya

Coach Sumathy - A certified SSC's National Coaches Accreditation Programme Coach who believes in leading by example. 

Coach Sumathy, 47, is the wife of Coach Rameshon. She was only running once a week in the past, when she was very young, as part of staying fit and healthy. Coach Rameshon has never forced her to take up running when he married her. Coach Sumathy only took up running when Flexifitness athlete Ashley Liew told her on the benefits of running. After hearing this from Ashley, she was motivated to run the 10km race before running the half-marathon race. In the long-term, she is hoping to even complete a marathon with a respectable time, under the guidance of Coach Rameshon.  

During her younger days, between 16 to 25 years of age, she used to run on hard ground like pavements and road, three times per week, and started to have severe pain at the knee area, which made her to stop running totally, over time. Later on, when she met Coach Rameshon, she was taught to do some important stretching exercises and some warm up runs before and after a run. She found that by doing the exercises it helped her to come out of her injury, and it enabled her to run a 10km race before doing the Great Eastern Race in 2013 and 2014.

She has proven her worth by doing well in coaching. She has enabled Bendemeer Secondary School to come in 4th and 6th in the Nationals Schools' Cross Country Championships Boys Under 14 team event and Girls under 17 team event. She was able to groom Tineshwaran to come in as the under-14 boys champion in the 4.5km race as well in the National Schools' Cross Country Race. Tineshwaran also came in as the 3000m champion and was second in 1500m National Schools' Track and Field Championships for Under 14 boys' race.

She has gone for the Singapore Sports Council's National Coaches' Accreditation Course (NCAP) and is a level one coach currently.

At present, she does at least 3 days to 5 days of running for fitness and health, per week. I believe that many can learn from her example to lead a healthy life through running. In the Great Eastern Run, she was able to do a time of 2hr 23min 46sec for the women half-marathon race.

Coach Rameshon told me that he was hoping that Sumathy can run the marathon in the future. At first, she has been resistant to this idea in the past. However, recently, she has been encouraged by the results of Flexifitness female runners like Tarandeep, Charlene, Shireena Woon, Jennifer and Wang Yan and other female runners in our group in doing well for half-marathon and marathon races.

Hence, Coach Sumathy, using her own independent decision, is hoping to do a marathon soon. She has mentioned and confirmed this to Coach Rameshon.  For the latter, he feels that it is important that a person runs when they are ready and it paramount not to force a person to run the marathon. The only thing he wants from her is to prepare properly before the run. Coach Sumathy believes that a marathon preparation is good to keep herself active and it is also one of the bucket lists to achieve.

Let us hear from her on the interview I had with her. I hope that this interview will spur many outside to train to do a sub-3hour marathon in the future.

An Interview With Coach Sumathy

How was the race route?

I liked the route. We were lucky to have the roads to run and not the pavements except for a brief distance once or twice. It was scenic and felt refreshing as I ran the route. There were some slopes up and down but none were too hilly or unmanageable. As a whole I know I enjoyed the run. It was like a running meditation.

Which was the toughest part of the race?

The last 1.1km was the toughest part of the race. It was slightly hilly and I suddenly felt a weight on both my ankles. I found it hard to lift my legs and slowed down drastically. I kept on, determined not to stop and completed at 2hr 23mins.

How was the organization of the race?

The race was very well organized. Especially the hydration points were well spread out and sufficient. There were lots of free flow of food and ice creams for all participants, families, friends and supporters. There was a corner for the women to refresh themselves after the race too.

How was your preparation for the race?

I was training with Team Flexifitness. I slowly started covering 8km, 10km, 13km, 15km and 17km with the encouragements and cheering from all the coaches especially, Coach Rameshon and Coach Tan. Coach Rameshon always constantly encourages me and applauses me for whatever mileage I cover. He always reminds me to take it easy and enjoy my run. Those words took away the pressure in me as those were true words. He made me believe in myself to run the half marathon. My first half marathon was in 2013 the Great Eastern Women's Run. Coach Tan gives me tips to hit the hydration points when you are tired, tough hilarious, but certainly, it is a mental strategy I had to complete the race. All the other teammates have certainly served in my mental preparation for the 21km.

What is your next goal?

To run in Stanchart Marathon 2015, if possible. 



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.

Experiments With Coffee (Part 2)

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)

Coffee - Boosts performance

It is a well-known fact that coffee has a number of disadvantages. However, researchers, in the past and at present, are agreeable in acknowledging that coffee does boost performance and has a number of advantages as well. 

It was at Loughborough University that I was informed by my former lecturer Sir George Gandy, who explained to us in our Athletics lesson on the quantity that you need to take to boost performance.

I have tried drinking one drink per race all the time before the race and it has helped me to a great extent. That was during my competitive years. 

Over time, especially now. I have started to experiment on my body on the reaction I get by taking coffee just before a race. I thought about this recently on the need to share this experience to the outside world.

But before that, let me share with you on how I trained for the Chicago Marathon this year. Three months before the race, I tried to train. I was busy doing a number of Personal Training, and coaching. Hence, I was not able to train well. I was doing twice per week of training. However, I kept doing my longest mileage per week 20 to 25km, which was one long run per week. I decided to run The Chicago Marathon as conditioning run for races of the future to do a sub - 3hr run, rather than racing in it.

I started training very hard only in the last two weeks of the race. I ran nearly every day. I did three 30 to 35km distance run in this two weeks, using my own strategy to do a training that does not stress the joints and get myself injured. At the last 5 days, I did not focus on training, but I focused a lot of attention on rest and recovery instead. I told myself to focus on Stanchart Marathon 2014/or any AIMS certified marathon races in 2015.

The training methods I used for the Chicago Marathon was progressive and I was applying my knowledge that I have gained from running experience and after doing Physiology research at Loughborough University and also on following current research.

Hence, on 12 October 2014, on the Chicago Marathon race day, I tried drinking two coffee in the morning. Ashley Liew also witnessed this in the morning. It was surprising as I found that the race went very well that I did 3hr 30min 33sec. I was happy that I bettered my targeted time which was predicted to be 3hr 32min. 

During the run, I did not get any stitch and felt great. I ran the 10km in 44m 52sec and the half marathon in 1hr 37min. It was from here that I told myself that I have a lot of time to get the 3hr 32min. I felt great when I got 3hr 30min instead. 

For people who want to try two coffee, they must use this in their time trial or tempo to see the efficacy of the drink. I hope one does practice this before so that they are sure of not getting into physical complications, like getting stitch etc.

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.

Xu Pei Hua - An Interview on her new 10km personal best time of 53min 59sec (Official)

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 Saranniya


Xu Pei Hua- Running is her passion from 12 years of age till now

Xu Pei Hua is yet another person that I look up to as she is one of the rare athletes who can balance running and studies at the same time, especially now that she is doing her doctorate. Due to her demands in her studies, she is not able to train every single day. However, she makes it a point to train at least three times per week and join Team Flexifitness at least once a week. I admire the great discipline that she has.

When I asked Coach Rameshon what type of athlete Pei Hua was in the past, he shared with me that she followed his instructions to the very letter. He also mentioned that she was a very hardworking and dedicated athlete who was ready to do any form of training without any complaint. This kind of spirit was actually found when she was you and it allowed her to come in 3rd in the Under 14 Girls Individual Category of the National Schools' Cross-Country race, organised by the Singapore Schools' Sports Council. 

(left to right) Xu Pei Hua, Helen Toh and Sumathy

Pei Hua also shared with me that she watched the true story of Louis Zamperini and was inspired by the mental strength that he had. The part that impacted her the most was the statement by him, "In all my life I have finished the race!" She said that the inspiring statement is now her motto.

Coffee, after the Great Eastern Run 2014

Although she has a busy schedule she ran the Great Eastern Women’s Race and she actually clocked an unexpected personal best time of 53mins 59sec for 10KM race.  Her time, in the past, was 54min 07sec in the 10km race category of the 2013 Gold Coast Marathon race.

http://rameshon-m.blogspot.sg/2014/11/xu-pei-hua-intervierw-on-her-new-10km.html

Xu Pei Hua's Great Eastern 10km Run Time.

km	target time (hh:mm:ss)	achieved time (hh:mm:ss)	pace (min/km)
1	0:05:20	0:05:24	0:05:24
2	0:10:40	0:10:46	0:05:22
3	0:16:00	0:16:11	0:05:25
4	0:21:20	0:21:41	0:05:30
5	0:26:40	0:27:11	0:05:30
6	0:32:00	0:32:43	0:05:32
7	0:37:20	0:38:25	0:05:42
8	0:42:40	0:44:02	0:05:37
9	0:48:00	0:49:39	0:05:37
10	0:53:20	0:53:59	0:05:13

As a doctorate student and at the same time running, I found that this interview of hers may inspire many who are doing higher studies to keep exercising while they are highly stressed. As such, it would good to hear it from her. 

An Interview With Xu Pei Hua

How were you feeling during the race?

I was feeling fine. I stopped at the drink stations to hydrate myself. After crossing the finish line I threw up all the water and isotonic drink I drank during the race.

How was the organization of the race?

The organization of the race was good.

How was the race route?

The route was quite hilly. There were 3 to 4 hills which cause me to slow down.

How was your race preparations?

Due to my busy schedule, I can only manage 3 times per week training with a mix of speed workouts, endurance runs and mental training. I also made it a point to join Coach Rameshon’s training every Thursday.

Were you satisfied with your results?

Yes, I am satisfied and happy with my timing for clocking in my personal best timing. I am thrilled to do a personal best for a hilly course in Singapore.

What is your next target?

My aim will be below 53min for 10km. A little at a time. In the long run, my aim is to improve my speed to a below 50mins for 10km. So that I can aim for a good marathon time in the near 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.