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.
