Wednesday, January 22, 2014

My memories of doing 2hr 34min 02sec for the Singapore International Marathon 1994

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)

Singapore International Marathon - 1994

Men's Local Open Position
1. 2hr 34min 02sec Murugiah Rameshon 
(PB is 2hr 24min 22sec, 1995), SEA Games) 
2. 2hr 44min 46sec Khoo Chin Poo 
3. 2hr 46min 10sec Tan Choon Ghee 

Appreciation and Gratitude

This post is dedicated to my supervisor Dave Williams, a dedicated triathlete himself, who has, a few years back, had his passing. It is also dedicated to Sir George Gandy, my Athletics Lecturer and Loughborough Athletics Club (University) coach, the maestro of coaching, and to Alan Guilder who coached me during my days in England. This post is dedicated to my two great friends, Tim Dickinson, who introduced me to Alan Guilder and to Tony Bignell, who helped me attain 2hr 29min for London Marathon by bringing me to the start line, the former Vice-captain of Loughborough Athletics Club (LAC). Not to forget, Len Almond, Lecturer of PE in Contemporary Education and the charismatic Professor Clyde Williams, whose books on Biochemistry and Sports Science research, I became fascinated with.

Picture 1 - This photo is memorable because I won the 1994 Singapore International Marathon (local) with a time of 2hr 34min 02sec.


A report by a reporter
http://rameshon-m.blogspot.com/2010/05/singapore-international-marathon1994.html

Developing My Passion In Running Further In Loughborough, England

When I was there as a second-year student in Loughborough, the Mecca of running, I saw Paula Radcliffe, the current world record holder of the marathon, as a year 1 student there. I used to see her in the Loughborough Athletics Club, most of the times training, using her coach program. My friend Tim Dickinson told me that he used to do some workout sessions with Paula along and used to tell our group admirable things about her - namely; her mental strength and dedication.

Picture 2 - Paula Radcliffe is not only the pride of England but also Loughborough University as well.


I myself saw her running super fast in one of the steady, where I was going in the opposite direction. In fact, I felt honoured when I was featured by the British Council Singapore, in a newsletter. Yuki Chow, the interviewer from British Council Singapore found that Paula was already featured in it.

Coming back to the Loughborough Athletics Club (LAC), we were coached by Sir George Gandy, who is one of the world best coach I have ever come across. He has coached runners like Jack Buckner 13min 10sec for the World Cup around that time. Sir George has trained many as well like Chris McGeorge (3m 36sec) etc. It was from the LAC that I picked up on training well. Furthermore, I was doing Physical Education and Sports Science.

I felt honoured when in the last run of the league, when I got disqualified, for wearing a non-university singlet, my team-mates especially the captain of LAC, Gordon Reid from Scotland, kept arguing for me, where it went to the point of near shouting. After a while, I told Gordon that it is ok to be disqualified since I was the one in the wrong. To this, he told that my points are important for them to secure the league group competition so that they don't fall to league 2. I really did not know about the singlet rule and I find this stringent. Any way, I was disqualified finally but LAC was still in the first league. Thank God for this, else blame will come to me.

George Gandy told me how to train using the 5 pace theory. Alan Guilder, at that time 30 years of age, a former runner of LAC trained by George Gandy, was always there not only as a coach but also as a training partner to me as well. Alan, an upright and a happily married with 2 children, has a personal best time of 2hr 21min done in the Robin Hood Marathon 1993. Finally, it was Dave Williams who imparted to me, outside curriculum time on thermoregulation and aerobic power (VO2 max) and aerobic capacity and made an informed person.

Training in Singapore

When I came to Singapore, I trained under Paul Rainer, a former East Germany coach. After coming in 16th in one of the Sheares Bridge race, I thought to myself that this may work for others but not for me. Hence, after 4 months of training with Paul Rainer, the next 2 months I did self-training using Alan Guilder's training method.

In the Singapore International Marathon 1994, I trained hard using my own monitoring. A week before the marathon, I was interviewed on the television by The World of Sports on the upcoming marathon race.

On the day of the race, I was worried whether I have gained back the fitness or not. The race was a testing ground. I was thinking whether the 2 months training using Alan Guilder method will help me or not. I ran the race, In the race, I had two people running also, Tan Choon Ghee and Khoo Chin Poo. To do well in the race, I told myself that I am going to go solo. 

From the start I went solo. At that time, I was not used to looking at the watch while I run. I found that wearing a watch has one disadvantage, blood flow restriction. In Yoga, they say that pranic flow should not be restricted. The Chinese say that the Qi (life-force) should flow continuously. It is the same thing. The good news of wearing is that you can monitor whether you are going fast of slow and running steady or not. There are pros and cons. Hence, nobody needs to take my advice on this.

At the half-way mark, I hit around 1hr 17min. At that time, the route had small steep hills, a number of them around. However, I felt the small steep hills should be taken out. In Berlin Marathon 1993 and London Marathon 1993, the route is mostly flat.

However, after the half-way mark, I felt very strong and went for my timing, While giving all I have got at the last 10km, I realised that my calf muscles on one of the leg, I cannot remember which, was getting very tight. I had the stamina and energy to run faster and go for it but the calf tightness was stopping me from running fast. Cramps were coming there as well. However, I endured and kept pushing and kept my focus all the way until I saw the national stadium.

Once inside the stadium, I saw a number of people cheering for me at the finish and I sprinted towards the finish putting my hands up. The above photo is the photo of the 1994 race where I did 2hr 34min 02sec. I was telling myself that in 1987, when Kevin Ryan, a top world-class runner from overseas, came in first with a time of 2hr 32min, I used to admire him. Another 02sec and I could have done 2hr 33min.

Right now, I am still happy now because, over time, I realised that the 2hrs 34min 02sec has stood as the fastest Singaporean running the Singapore route, until now. After the finish of the race, I used to think that the timing was slow.

I am happy now that all the effort of sacrificing time, money and effort has brought me this result. Now, at least I can inspire others to go 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.

Sunday, January 19, 2014

Flexifitness Registers 45 athletes for the Zoo Run 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)

Flexifitness - Sends 45 athletes for Zoo Run 2014

 Picture 1 - Last year's participants for Zoo Run 2013, last year



Last year, Flexifitness had sent about 30 athletes for the Zoo Run 2013. We realised that this is for a charitable cause, even though the price for registration is quite high. These athletes were sent for gaining experience also. We were surprised that many took part in this race. 

In this year's race, we told parents of our athletes to support the Zoo Run to support the cause for the animals in the zoo. It would be a good idea to see the animals there as well, as this entry on the day will be free for participants. 

Many came to support this idea and we were able to register 45 athletes for the race. There were others who wanted to register for the Zoo Run 2014. They were not able to gain entry as the zoo run registration came to a close. There was an overwhelming response for this race.

In the past, I was helping out, in the run, on the day by not running. This time around, I have thought to run and support the run by running the race as well, in the men open category, even though there is no men veteran category in the race.



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.

Saturday, January 18, 2014

My 5km Singapore Cross Country Race - Doing sub-19min after 4 years

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)

SAA Cross-Country 2014 - My first race of the year

I was sleeping well until it was 3 30am. After that, it was hard for me to sleep. Actually, I was not nervous about running the SAA Cross-Country race. I was tossing and turning in my bed, deciding whether to run the cross-country race or not as I felt tired. 

At 5 10am, I woke up and took my shower. Around 5 30am, I had to drive to Bedok Reservoir and arrived early for the race. 

Flexifitness runners Jensen, Sophia and Lim Thow Wee were there at Bedok by 7 40am. 

Sophia got her number tag from me and she ran the Women Youth 5km race which started at 8 05am, along with under 15 women runners. 

I realised that she ran upfront and was leading the pack. The first group ran the first 500m at 1min 50sec and they reached the first 1km at 3min 50sec.

The next thing I knew was that she was having a clear lead and she crossed the finish line in 20min 16sec. 

As for my race, I started to do some warm-up at 9am and gradually proceeded to the start line with fellow Flexifitness athletes Jensen Toh and Lim Thow Wee. 

We ran the race and reached the first 1km at about 3min 45sec. The lead pack were way in front. I told myself that the target for the day is to do a sub-19min. 

Jensen was in front of the two of us. I was going at a steady-state and decided to go like that for the rest of the run. 

Later on, at the 3km mark, Thow Wee came out to go faster at the last two kilometres. 

Thow Wee went in front of Jensen later on and reached the finish line in 18min 38sec. Jensen reached the finish line in 18min 46sec, a new personal best time. 

I did 18min 56sec and came in 6th in Men Masters. A season-best time for me indeed.

Overall, the weather was cooling and the day was not hot at all. I enjoyed the run, especially doing a sub-19min, finally, for the 5km race. 



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.

Sunday, January 5, 2014

Singapore Running Races 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)

Singapore Races - Advice is to choose wisely

Most of the race registration is closing, due to the overwhelming response of runners registering for the race. However, it is a good idea to choose race wisely.

It is paramount to choose races that are organised properly, with proper drink points along the way. There must be proactive marshalls who are quick to inform runners whether to turn right or left or to go straight in a race. 

One should recee the route if possible. 

The race should be, if possible, AIMS certified so that the distance of the race is accurate. 

Run a race that is able to give you a gauge so that you know that you are improving or not. In a race, it is good to run it and then write a reflection, a coach will be of help if needed, and avoid making the same old mistakes from repeating. 

If you are not able to get an accurate distance, it is good to run a time trial by oneself with a group to see one's progress. 

Wear a GPS, if possible, in order to know your distance of the run. In the past, this technology was not available. Now, it is readily available and it allows one to see the time against one's distance run.

I have chosen some races that one can choose from. It is good to run it once in a while to serve your goal of continued progress in running. 

All the best!

2014 Singapore Races

9 Feb 2014, Sunday, 7am, 8km - MediaCorp Hong Bao Run

15 Feb 2014, Saturday, 4.30pm, 5km/10km/21km -
Marina Run

16 Feb 2014, Sunday - Safari Zoo Run

2 Mar 2014, Sunday, 4.30am, 10km/21km/42km -
2XU Compression Run

8 Mar 2014, Saturday, 5pm, 5km - X-Bionic Venus Run

16 Mar 2014, Sunday, 7am, 4km/14km - North East PAssion Run


23 Mar 2014, Sunday, 7am - Nathan Singapore City Race


27 Apr 2014, Sunday, 350m/10km/21km, 5.30am - NTUC Income Run 350

10 May 2014, Saturday - Energizer Singapore Night Trail


18 May 2014, Sunday, 9am, 10.5km  - 
Green Corridor Run

18 May 2014, Sunday, 500m/3km/10km - HomeTeamNS Real Run

24/25 May 2014, Sat/Sun, 5km, 9am - The 5K Foam Run

31 May 2014, Saturday, 10km/21km/42km - Sundown Marathon


3 Aug 2014, Sun, 6.30am, 1km/5km/10.5km/21km/31.5km - Tri Factor Run

31 Aug 2014, Sun, 10km/21km - SAFRA Singapore Bay Run

7 Dec  2014, Sunday, 5am, 750m/10km/21km/42km - Standard Chartered Marathon Singapore


28 Dec 2014, Sunday, 7am, minimum 5 laps of 10km within 12hrs
- MR25 Ultramarathon




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.

Wednesday, January 1, 2014

Jasmine Goh Interview on MR 25 Ultramarathon Win on 29th Dec 2013

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)

Jasmine Goh - All smiles while running the Ultramarathon race.


I have always admired Ultramarathon runs. It is a test of one's will to do it. 

Last Sunday, 29th Dec, while I was doing my own 70km brisk walk/run, at the same time, the MR 25 Club was organising their own Ultramarathon Race 2013.

While running, I saw some men and women running ahead of the rest of the running pack. Over time, I observed that the leading people kept changing, especially in the men's race. I felt that the leading men may be going out too fast. At about 1pm onwards, I saw some dropping out of the race.

Soon the number dwindled from about 400 runners to about 150 runners, by the time it reached 2pm. Some wanted to complete about 5 to 6 rounds. Some wanted to complete a certain distance to collect their goodie bag.

In the women's race, I saw Jasmine Goh running slightly ahead of the rest of the female runners, but I believe that she was pacing herself very well such that she was able to maintain the steady-state running nearly all the way. Towards the end of 8th round, I could see some signs of her caving into muscle soreness.

An amazing thing about her is that she was smiling while running when she saw me. I was cheering her and she was cheering me as well. Many runners were cheered on by me and they were doing likewise to me. 

As for Jasmine, her run that day in a way cheered me on in my running to complete at least 70km in total, my targeted distance that I had set to cover. Even Yeo Kim Hong was cheering for me and I told him that he looked strong. It was encouraging to see these winners cheering me.

The other person that made me continue running was Ming Ming, who fell in the second round of the l0.5km loop course and continued running. I was not aware of her fall. Around half-way of her running, I asked her whether she is alright. She was beaming with smiles and told me that she was fine. Then, I continued. Only after the race, Ming Ming showed her bruise around the knee area where there were still blood dripping. She told me that it was painful especially when the sweat of her body mixed with the blood while running. Moreover, she told me that it was irritating her while running, throughout the whole race. I was full of respect for Ming Ming to have continued and to do her best out of the worst condition that she had to endure. 

While Ming Ming continued her running, Jasmine Goh showed her extraordinary courage, attitude and feat by continuing her run, nearly all the way. Over time, she completed her 9th round of the 10.5k MacRitchie loop. I saw her pressing on even while she was fatigued by the ultradistance, which was set in her 8th and 9th round.

When I completed my 73.5km for the day, I was at the first floor of the two-storey car-park at MacRitchie, wanting to see Ming Ming finish her run and to cheer all the other runners as well. I witnessed Jasmine running and smiling towards the finish line. Later on, Ming Ming also finished the race.

After the race, I decided to interview Jasmine. I found that she did 9 rounds between 7am and 7pm. Marcel, our correspondent kept in touch with her and hence I was able to interview her.

I believe that many will be inspired by Jasmine Goh's interview. 

An Interview With Jasmine Goh - Winner of MR 25 Women Open Ultra Marathon Race 2013

1.      What made you take part in the race?
When I started running in 2011, someone introduced me to MR 25 ultra marathon. It was my first ultra, my first win (I got sixth) and I made many wonderful new friends in that race. The experience was amazing and thus MR25 Ultra has a very special place in my heart. I was back in 2012, but due to injuries, I only completed 5 loops. Thus, this year I was more determined to try my best and do as many loops as I can. It is also the last race of the year so it feels good to be able to end the year with great results! 

2. What was your target time and distance that you wanted to cover for this race? 
I was targeting to do 9 loops within 12 hrs.
3. How do you feel as a winner?
I wasn’t expecting to win. My priority was to try my best and run my socks off.

4. How was the organisation of the race as a whole?
The race was fantastic! It is the final race of the year and is organised by some of the friendliest people around. It may not be the most high tech race but the organisers and supporters are definitely the most hardworking, sincere and helpful people. They never stop cheering and giving encouragement. The ambience at the finish line is awesome too! Special thanks to Race Marshal “Ah Too” for his concern and help along the way.

5. Did the weather affect you in any way?
The weather turned out great. Cloudy and practically no sun. I was hoping it would rain though. The cool weather kept me from overheating and I could just keep going.

6. How do you find the terrain?
The terrain is generally ok. Most of the time I walked up fast on the slopes and ran when it was downhill or flat.

7. Can you share with us on your splits per round for this race?
My target was to do 70mins per round and I kept to it for first 7loops. On the 8th loop I was doing about 1hr 15mins. I had about 2hrs 10 mins left on the clock and I decided to do a walk-run on the last lap. I was so tired that I walked for the first 5km before my pacers pushed me to complete the 9th loop in 1hr 30mins. Special thanks to fellow runners Alex, Fred, Terence for pacing me and pushing me to a strong finish.

8. What is your next race? 
I will be doing SIM ODAC Xtreme Trail III in early Feb.



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.