An Interview With Coach Rameshon -Sub - 2hours 24min 22 sec (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 Saranniya

Sub - 2hr 24min 22sec mission starts now. 

(Left to Right) Evan Chee (3rd), Ruben (2nd) Coach Rameshon, Coach Saravanan and Dr Ansgar Cheng (Champion) for POSB Run 2016

All along, when Coach Rameshon starts to train hard, I used to tell him that he has already achieved everything that he wanted, especially breaking the national record in Singapore and also in qualifying for the Olympics. It is for the youngsters to go for it!

On top of that, he also has a Bachelor of Science Degree from the famed Loughborough University of Technology, where he studied Physical Education and Sports Science (1992-1994). In the Year 2008, he finally finished his Masters in Education at the reputed University of Western Australia. In that year, as a teacher-coach, he was instrumental in winning the National Schools Cross - Country and Track and Field 'A' Division, for under 18 years of age for Hwa Chong Institution (College Section)in his lifetime. Overall, he has 12 National Schools' Cross - Country Titles. He was instrumental in getting 10 titles for National Track and Field Championships for Hwa Chong Institution.

Having said that, I felt that there is no need to prove oneself if one has achieved. He told me that it is important to keep oneself fit and healthy throughout life. Hence, he kept fit all the way until now, and I have evidenced this all the time. During his own time, he will independently do fitness work when needed. Moreover, I have seen him really running and exercising during the personal training sessions. 

At the same time, I was able to come down in weight from 60kg to 42kg by four years, which enabled me to win the second overall position in National School Cross - Country Race for under 17 years of age for girls, last year. our fellow Flexifitness athlete Mariviv Tan came in fourth overall in the 3.5km race. 

Flexifitness Athletes in POSB Run 2016

Recently, a few months back, Coach Rameshon told me that without Ashley Liew (who has a personal best of 2hour 32min for New Orleans Marathon 2015) here, we do not have anyone doing a real sub-40min for 10km. Knowing this, with a team of dedicated athletes like Dr Benny Goh, Jensen, Thow Wee, Andreas, Brian Ye, Ruben, Evan, Yogaraj, Darren, and not forgetting the Dr Ansgar, he worked hard to enable them to do a sub-40min. It was because of this that Coach Rameshon stopped serious running for some time. Currently, as the dream has been realised, when Evan Chee won the third position in Stanchart Marathon 2015 and when Colin came in 4th overall for men open category, he is rethinking again to train hard. Recently, five of our runners ran and did sub - 39min for POSB 10km Run. All top five individual athletes in the race were from Flexifitness. In the race, Dr Ansgar Cheng, 50, from Specialist Dental Group, came in first with a net time of 37min 00sec. It was a very big achievement for us. 

That marked the day of there are many who can do sub-40min easily. As such, Coach Rameshon has finally decided to run not for fitness alone but for performance as well. However,  this time it is not to win anything but to challenge himself with his own time - the 2hr 24min 22sec. After winning the 2008 Stanchart Marathon in Singapore, he was going for the 2hr 24min 22sec time. He did 52min 30sec in Singapore for 15km, one month before the Stanchart Marathon 2009, but he got injured in the process and took three years to get out of it. 

After the successful POSB race, where our top 8 runners were positioned in top 14, with four ladies coming in top 13 in the women open category, plus five kids getting overall top 8 positions in the POSB Run 2016, Coach Rameshon told me that it is fun to challenge the 2hr 24min 22sec which he missed out earlier on. 

I have given an interview and have got his exhaustive and detailed answers. For the benefit of readers, I will put it up soon. So, watch 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.

Coach Rameshon And His Revisit of Sub-2hr 24min 22sec Marathon Challenge.

By Saranniya

Team Flexifitness - Cheering Group for Dr Ansgar Cheng's Prize Giving Ceremony for coming in as the champion in 5km Men Masters in 17min 39sec. 

"Why can't" - A favourite saying of Dr Ansgar Cheng

Revisit of aiming for sub-2hour 24min 22sec, challenging with own time. 

My intention of writing this is to state my wonder whether Coach Rameshon, 51, has ever tried thinking of doing a time of 2hr 24min 22sec, still currently the Singapore National Record, again.

The first time he broke the record was in year 1990, in Hong Kong Marathon, where he came in 5th overall, with a time of 2hr 31min and won a cash prize of $3000.

Coach Rameshon has ran 2hours and 30min and below, five times- 2hr 30min (California Rim Marathon 1990), 2hr 29min (Flora London International Marathon 1993, April). 2hr 28min (Berlin International Marathon, 1993, Sept), 2hr 29min (SEA Games first qualifier,1995, Feb, and the SEA Games route was verified by the Thailand officials to go ahead to use it for SEA Games) and in the same Chiangmai, Thailand, he did a time of 2hr 24min 22sec, smashing the national record, yet again.

After seeing this, I have asked him of any future running pursuits. He said," Many have asked me to run again and they are keen to see me run, to the point that they want to see how fast I can run". He told me that at forty, in the past, he wanted to win the Stanchart Marathon, but it evaded him. In year 2007, his runner by the name of Daniel Ling won the Stanchart Marathon in 2hr 46min, defeating triple year winner Elangovan Ganesan. Mr Rameshon ended second position.

In year 2008, Mr Rameshon ran and did 2hr 49min in Stanchart Marathon in Singapore and came in as the champion of the race. His runner Daniel Ling was second and Dr Ben Tan, whom he was training was third (2hr 56min), the first Singaporean Doctor to run sub-3hour for a marathon. 

Coach Rameshon told me that in year 2009, he wanted to do a sub-2hr 40min, and then attempt to do a sub - 2hr 30min and aim to do a sub- 2hr 24min, but this evaded him as he got injured due to an injury related to the knee. In that year, Dr Benny Goh was third while Ashley Liew was first runner up for the Stanchart race that year.

"Adidas was supporting me to do a sub-2hr 24min 22sec and I was hoping to do in year 2010 to 2012. My plan failed as I kept getting injuries. "

To my question, recently on," Is there any possibility of going near or even breaking the time of 2hr 24min 22sec again" , He said, " Why not!" "Anything is possible". "One must believe in miracles and it is ok to go for it." " If one can get it is good, if I don't, it is ok and the challenge is not with the youngsters but with myself." I just need to keep away from injuries."

To the question of when he is going to attempt, he said, it starts now. "It is me against myself, I have done it in the past and with the empowered present informed knowledge of preventing injuries, diet and being aware of the new training methodology and training techniques to get faster, I may get it and it is always a thrill to challenge oneself". "Infact, the challenge starts from today."

Picture 1 - (Left to Right) It was Teamwork - Daniel Ling(2nd), Rameshon (1st) and Dr Benedict Tan (3rd) for Stanchart Marathon 2008, in Singapore

http://flexifitness.com.sg/

Kenyan Consesius Kipruto breaks Olympic Record in 3000m Steeplechase Final in Men 's race

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)

Consesius Kipruto, from Kenya, surged around the last 250m to break away from Evan Jager from the USA. 

From the start, 30-year old Kipruto Consesius from Kenya ran a splendid race by racing from the front all the way until Evan Jager, who has a personal best of 8min 00.45sec, from the USA overtook him around the mid-way of the race. At the 5min 00sec mark, the race controlled by Evan Jager. At the 2200m, the time stood at 6min 00sec. Jager kept up his challenge by continued leading and this went all the way until the last 400m as Kipruto and Ezekiel Kemboi (Kenyan) surged forward to lead the race till the end of the race. After the last water jump, Jager over took Kemboi to come in second, and as for Kipruto, he had an approximate distance of 15m gap to win the race with a time of 8min 03. 28sec, which is a new Olympic record. Evan Jager was second with a time of 8min 04. 28sec and Ezekiel Kemboi did 8min 08. 47sec. It is interesting to note that it is the 9th straight victory for Kenya 3000m steeplechase race for men in Olympics, since the 1984 Olympics in Los Angeles.

	8:22.74

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.

Sumgong wins the Olympics Marathon Race 2016

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)

Sumgong wins Kenya's first-ever gold medal for Olympics for women's marathon in Rio

After running 32kilometres, there were seven women fighting for first, second and third place. They formed a group. At the last 5km, there was a beeline formed until the last 3km, three ladies were fighting for the championships. They were J. Sumgong from Kenya, E. Kirwa of Burundi and Dibaba of Ethiopia.

The climax of the race took place when J. Sumgong of Kenya won the women marathon in Rio Olympics with a time of 2hr 24m 04sec. Sumgong outsprinted second position runner by the name of E. Kirwa from Burundi, who did a time of 2hr 24min 13sec. Dibaba from Ethiopia came in third with a time of 2hr 24min 39sec.

Jieshi Neo of Singapore came in 51min 14sec later with an unofficial time of 3hr 15m 18sec. She was doing a 1hr 33min at the halfway mark of 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.

Time that Singapore have coaches like George Gandy in Singapore

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)

Going Loughborough University was one of the best decision in life 

When I was about to go and study at Loughborough University of Technology, England, between 1992 to 1994, specialising on Physical Education and Sports Science, there were some lecturers who were encouraging me to go study there. Out of the lecturers in the former College of Physical Education, only one lecturer by the name of C. Kunalan came to me to suggest strongly that I should not go to Loughborough University to study and he told me to go to an American university instead. I respected Mr Kunalan's advice, but eventually, I felt that Mr John Sproule's suggestion was better. I went ahead to study at Loughborough University. My decision went unhampered although some friends were also discouraging me. 

Looking back, at my running career, even before going to Loughborough, I did 15m 31sec for 5km race in Singapore Open 1992, and 2hr 30min for California Marathon 1990, which was famous for all the way gradual downhill course, from start to finish. (My sincere advice to runners is to go to this marathon and you will have a great chance of getting a very good personal best time as the terrain is excellent for getting a fast time, as it is all downhill). At that time, my 10km time was 32min 42sec done in the year 1992. 

Within 7 months of my arrival in England, I took part in three league One National Cross Country Championships, representing Loughborough University. There were other cross country leagues going on in other parts of England as well. In league Two race of National Cross Country Championships, the best runner was, in fact, able to do a 2hr 12min timing for the marathon race. The runners were amazing and impressive. I hope that in Singapore we can have these kinds of leagues. Many clubs were taking part. 

In fact, in the first race of the league One, I was 66 position and I underestimated the runners. My time was very good, but I did not like the position, although, in Singapore, I was the fastest runner for 5km to the marathon race. Later on, I realised that in one of the 10km cross-country run, nearly all runners, about 90 in total, were able to do a sub-34min. It was hard to see a 35min and above runner there. I had to really work very hard from start to finish throughout the race. 

In our university, by training under the wings of George Gandy, who was later ordained by the Queen of England and is now called Sir George Gandy, at Loughborough University, I was also training with my own personal coach, Alan Guilder, on days where the University does not have any training. Earlier, Alan was taken as a training partner by me at first. Over time, knowing that he has done a 13m 32min for 5km, I decided to take him as a coach, after listening to my friend called Tim Dickenson, who was our cross county captain at that time. 

My university study was actually fully funded by my own savings and from my parents' savings. Within 7 months, I did 31min 46sec for 10km. During the week before doing 31m 46sec personal best time, I had to sit for 5 tests and the test were all not that easy and I had to study extra hard and tone down the mileage a lot. In the third cross country league race, which was the final one, I found myself about 100m away from Gorden, a Scottish runner, who had a time of 14m 47sec for 5km. He was also Scotland best junior runner for long-distance running, at that time. 

My two-year study at Loughborough was quick and was also filled with test and assignments, projects and research work. (I took up research on heart rate as my supervisor found that there were no research been written much about heart rate in running, at that time). When it comes to running, one day, I was at the Loughborough Athletics Club to look at George Gandy's training schedule for the university athletes. Talking to him, I found that he was a very knowledgeable person who does altitude training projects and it has benefitted athletes in England. The handwriting of George Gandy's training programme was not neat but it was all done with excellent planning, which had technology behind it and it was supported by research. 

Many runners excelled in running in Loughborough University because of George Gandy. Lord Sebastian Coe, the president of IAAF have praised George Gandy's Loughborough Circuit in his book for assisting him to break 4 world records in 41 days (800m, 1000m, 1500m 1600m). 

Sir George Gandy was also the Head Coach of England middle and long distance team, when I was studying there. 

One day, when I was at the Loughborough Athletics Club room, I happened to see the running times of runners aiming to qualify in races between 1500m and 5km races. I realised that in order to go for World Student (University) Games one must qualify for the time. for 1500m, I realised one got to do 3min 46sec to qualify. For 5km the time was about sub-14min. Immediately, something made me to write back to Rina, a former admin manager for the then Singapore Amateur Athletics Association on the dismal state of Singapore Athletics. I did not get any reply.  

I wrote that there were a lot of middle distance runners in Loughborough University. That was year 1992. I found that the slowest middle runner for 1500m was doing 3min 53sec. At that time, the fastest runners in Singapore were M. Maran and Saravanan and their times were 3min 53sec. I wrote to her that athletes were giggling about the Singapore's best time, at that time, and I told her that  athletes there asked me why the times were very slow. They were my good friends and showed a lot of respect towards fellow runners and they were very curious about Singapore's slow time. Some of the Loughborough Athletics middle and long distance runners became subjects in my research studies, for my degree course. 

Over time, I realised that most of the coaches in England were well versed in Sports Science. In Singapore many of the coaches only have basic sports science. When i did IAAF level one course I realised that many have not done the basic sports science yet. I feel that it is important to have basic sports science before doing the IAAF coaching course. 

In Loughborough I also saw Paula Radcliffe, current world record holder doing her workouts. The training programme which were scientific. 

Hence, I feel that it is important that coaches like George Gandy presence in Singapore would, may be, be an asset to Singapore. Loughborough is known as the Mecca or running in England. Using George Gandy training principal and technology, I was able to assist, over time, in Singapore, 13 athletes to obtain sub-3hours time for the marathon, in my own life, so far. Looking at our 1500m to 10km race time that is going on in the university, I feel that the timings for Singapore's long distance races have not improve and we need a knowledgeable coach to assist runners in Singapore. It is time that Singapore look for coaches with excellent Sports Science back ground, especially at least having a degree, and to develop the runners in Singapore. George Gandy was also good in Physiology and he was my athletics lecturer for Sports Technology. It was through him that we learnt the blue print on how top Olympians train for middle and long distance races. There are plenty of coaches with very good knowledge in coaching in England, USA, Europe, Kenya, etc that we can consider. 

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.

Calling all 4hours plus marathon runners - Waiting is a waste of time

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

From no experience of running a marathon, Dr Ansgar has done 3hr 08min within 1 1/2years of training

In our group, at present, there are several athletes with sub- 3hours timing for the marathon. As an aspiring female athlete, I am amazed to see this in our group and I feel honoured in mixing with these runners.

We have Ashley Liew who has done a 2hr 32min for New Orleans Marathon, the year before last year. He is our front runner. He is the top in the league, just a few minutes away from our coach, Coach Rameshon's marathon time of 2hr 24min 22sec. We are hoping that Ashley will go for Olympics in future and break the national record for the marathon set by Coach Rameshon, himself.

A few weeks from now, or in the future, I will write in detail on all the athletes with sub-3hours. Right now, we have Mr Evan Chee, who will be taking part in the Sundown Marathon, tomorrow, although a number of them, in the group are running in Chicago Marathon 2016. There are confirmed 5 athletes who are running, in total.

For 40/50 years and above age category, we do have Mr Erich, Dr Ansgar, and Coach Rameshon who are capable of doing sub-3hours this year. Whether they will be running in the Standard Chartered Marathon 2016 or not, it is left to their decision. For now, many in Flexifitness and other running groups, plus Singaporeans as a whole, would like running overseas, as opposed to running in Singapore.

Recently, I have heard myself from some runners asking for Coach Rameshon just to help them do a sub- 4hours for the marathon. As I have seen for the past 4 1/2 years that I have been training with Coach Rameshon, I have done my best by coming in 2nd in National Schools' Cross - Country Championships 2015. In the past, to tell you the truth, I was an absolute non-runner in the past. In my experience, all athletes who trained up for it in the group have attained it.

For me, it was a sad thing to hear that about 5 of the athletes who have joined us are, after so many years of training, not able to do the sub-4hours. They did all their best to do it but it was of no help. Upon being tested, it was found by Coach Rameshon that the runners have made some controllable mistake in the methodology and some by running with the wrong technique and posture of running. Some have got injuries because of poor technique.

Within 1 1/2 years, Dr Ansgar Cheng, 50, a dentist by profession, has done just two marathons and have done a 3hr 35min in Stanchart Marathon 2015, before doing a 3hours 08min in 5 weeks for the Hong Kong Marathon 2016.

It is in the hope that those aiming for sub-4hours, in not delaying the target time too long that I am inviting these aspiring athletes to aim to go for a group training session with us or do personal training with us too expedite your performance. However, at first, you should give yourself 3 years and below time to do own training to attain the sub-4 hours for the marathon. Time and tide wait for no man!

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.

Remembering London Marathon Race 1993

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)

I would like to take this opportunity to thank Tony Bignell, former vice-captain of Loughborough University Athletics Team and Arul, unofficial team Manager for me, and was my one year my senior, for supporting me to achieve the 2hr 29min in London Marathon. Also, I would like to thank my lecturer George Gandy, our then Loughborough University coach, for the guidance in progressing me in running.

In the Year 1990, Feb, I ran in Hong Kong Marathon race 2hr 31min and I came in 5th overall in the race, with the first position going to a Korean runner and second going to a China runner. The third position went to a Hong Kong runner and the fourth position was taken by an Indian runner who had a personal best time of 14m 46sec for 5000m. I won $3000, at that time, and broke the National Record for the marathon. Later, in the California Marathon, I did 2hr 30min in the year 1991.

In fact, with this time, I was not even selected by the then Singapore Amateur Athletics Association to go for World Half Marathon races or even run in South East Asian Marathon races. I had to look for my races to improve and I did not want to disturb the association. At that time, I realised that it is not a wise idea to ask the association to put me for races. I told myself not to beg for any overseas races, and that was my stand all the way, in the past. 

Also, in the year 1991 and 1992, I did not break the sub-2hr 30min barrier. I was eager to do this. At the encouragement of John Sproule, I left for England. In the year 1993, I ran in the Flora London Marathon, with the help of Arul, currently a teacher in Saint Joseph's Institution, who had decided to come along with me to support me in the race. 

Arul was taking my videos while running. I stayed at Tony Bignell's house as he encouraged me to stay there. Tony and his Dad brought me to the start point of the London Marathon. 

Before the London Marathon race, itself, quickly, I changed the way to train, after 5 weeks of the exam period, studying and taking exams. I did not run much, but I was doing some minimum training. I exactly had 5 weeks to train, after the exam. My conditioning for running, even for earlier training was more to run in 10km races, at that time. (I decided not to come for the SEA Games 1993 as the exam period clashed with SEA Games marathon 1993. The marathon race was held in Singapore). 

In the London Marathon race, I ran a race where the wind was too strong and did a half-way time of 1hr 12min 30sec. As I was really inexperienced, I told myself to go for a personal best and nothing less and not to take too much risk when running. I wanted at least a season-best time. As soon as I reached the half-way mark, I felt that I could do a similar time for the other half. 

However, after halfway mark of the race, my pace was still constant until the 32km mark. My pace slowed down a lot towards the last 10km of the race. I was waiting for this to happen. As I had controlled my pace properly for the first part, I managed to run a few seconds within the record. 

My joy came when I saw myself the time which showed that I was about to hit a sub-2hr 30min pace. When I crossed the finish in 2hr 29min, I felt elated after the race. I told myself that it was lucky that I did not push to do 1hr 10min at the halfway mark, as I would have been killed by the race itself and, in the end, not do well. 

I went back to see Tony and inform him of my new time and he was very happy. I am still indebted to Tony for helping me in this. 

A few months before the race, at the encouragement of my friends, I had written in to the then Singapore Amateur Athletics Association to assist me and there was no reply. However, I found that they actually received the letter. I used my own money to run in this race to do well. When I did well, I did not get any reimbursement or any kind of congratulations, except for my friends. However, I was telling myself not to bother and I did not request any assistance from them, as they did not help me in the first place. 

It was a run that I wanted to do a personal best time and I realised that I was able to achieve it without the association's help, except to ratify the record. It was George Gandy who helped me in ratifying the time to the then Singapore Amateur Athletics Association. Without friends, my parents, and many who helped me, this would not have been 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.

WWE wrester Chyna, 45, dies and cause unknown - Say no to drugs.

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)

Chyna, the WWE wrestler dies at 45. 

Joan Laurer, the female wrestler known as Chyna, passed away on Wednesday.

It was found out that the Police in Redondo Beach, California, confirmed that she was found dead in her apartment, found to be unresponsive. The cause of death is still under investigation, but police say there are no signs of foul play.

The hope of this blog post is to bring up the topic of drugs usage in WWE. I was told by my friend, a prominent person, on substance abusive in sports, when I met him in SEA Games. Presently, some coaches, in the pursuit of quick glory, make drugs available to athletes internationally, through persuasion. I was asked by one International coach engaged by the then Singapore Amateur Athletics Association to take some form of a tablet, which he was reluctant to inform me of the content of the tablet. An athlete whispered to me that it is a steroid. The coach just kept quiet hoping that I agree to this. I ran away and cautioned the young athlete to keep away from the coach. However, the athlete did not do this. He stuck to the coach.

Athletes, who want to excel fast, who want to see quick results and decide to lean towards drugs and forgets about the hard work that is supposed to be put in. In life also, one will not work hard for results. 

Recently, I myself have seen an athlete, who from small-medium built, all of a sudden, within 3 months, looked like a bodybuilder. A size that was confirmed massive. I don't know what was the cause. It is a phenomenal increase in size and other athletes were amazed by this sudden increase in size. I have seen this in some athletes as well and my friends have discussed this at length on what is happening.  

In my life, the only person who told us the ill-effects of drugs and to keep away from it was Helen Gilbey, my former lecturer, who was teaching in the then College of Physical Education in the 1990s. 

Now, let us discuss on Chyna. The cause of Chyna's death is not known but a string of wrestlers from WWE has already passed away between the age of 40s and 45 years of age, due to the heavy dosage of drugs. This goes to Ultimate Warrior, WWE's former favourite wrestler, as well. It went viral. Ultimate Warrior was found taking steroid by the wife, as he had been taking  7 different types of injections per day. 

Hulk Hogan, also a WWE wrestler, also took drugs as he was finally caught for it. He told that in order to get an advantage he had to do it. This can bring shame to one's family if it is known. Later on, he changed his name to Hollywood Hogan, as it was the appropriate name, I think. 

The problem of taking steroids can lead to hair loss, severe depression, mood swing frequently, skin disorders, liver disorder and also hormonal changes, which leads to a man becoming women-like and the women becoming man-like, and it is true, according to studies done. 

There are two people who have become man, from woman physique, as they had to take the steroid in East Germany, before the Olympics, in the past, in the 1960s. 

Say no to drugs. We also hope that the authorities can educate the public on steroids constantly and other forms of drugs. 

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.

Jeffrey Ng's 3000m record for National Age Group (under 17) Championships still intact

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)

From the year 2003, the 9min 21sec National Age group record for under 17 boys has stood the test of time 

Yesterday, Victoria Junior College's Nicole Low broke a 13-year-old record in the A Div 3,000m. She clocked 10min 57.61sec, a shade under the 2003 mark set by Hwa Chong Junior College's Pamela Chia (10:59.21).  

For the 3000m race for under 17 boys, Jeffrey's record was also threatened but again it stood the test of time, as it shows that the performance, set in the year 2003, is not an easy thing to be broken. A lot of time, money and effort was needed and also in that year Jeffrey Ng scored 10A1s for GCE 'O' Levels, prelims, and then, later on, he scored 9A1s, with 1A2 for the real GCE 'O' Levels, itself. A feat that showed great balance in showing excellence in studies and sports. (Not only that, Jeffrey has never once crowed about his achievement to his strings of multiple victories, in the past). 

From the start of the 3000m race, Syed Hussein pushed the pace and went up front and did a 31-32sec for the 200m and a 1min 10sec for 400m. At the 1km mark, the time stood at 3m 11sec. I knew, instantly, that these guys are going for first, second and third rather than breaking the record. 

A few days ago, Ruben Loganathan, in heats 2 did a time of 3min 07sec, which showed the possibility. However, in the heats, he felt tired over time and win the heats in 9min 59sec. The same tiredness was shown by Syed Hussein, over some time, in 3000m as the day was extremely hot. 

Immediately after the race of 3000m finals, I was told by someone that a Maris Stella boy, a contender for top 3 positions in the race, just gave up, all of a sudden, and pulled himself out of the race. I believe that this could be due to dehydration. It was a wise thing to do and I too usually say this for my athletes as well, to take safety into consideration.

Ruben Loganathan 4th in 3000m boys under 17 (second from left) standing, with Brian Ye on my left, who also did the school proud by coming in 9th, in the final, instead of 16th that he got from his overall heats timing. 

With the scorching heat, Syed pushed the pace and was upfront all alone. This was where I had spoken to Ruben Loganathan to go to Syed Hussein in the second lap or third lap to close up with Hussein so that both will end up with better timing. (Ruben has a personal best which is much faster than the race time itself). 

However, Darrel, a former runner of mine, 2 years back, (with a teacher and coach Gerard Danker, now), an athlete of Queensway Secondary School, was blocking Ruben and this was found in the video footage taken by a parent. When Ruben wanted to move to Syed Hussein, Darrel, wanted to be in front of the group to be the top 3 runners. Hence he kept blocking. As the pace slowed down, for few rounds, Ruben tried to go to the front but it was to no avail. Finally, he went to the second lane and Darrel when to the second lane and caused an intentional block. The officials, maybe, were busy, so hence, they were not able to see this. Many spotted this and discussed this with me.

When Ruben surged, Darrel also surged to the lane that Ruben was running. Ruben could not do anything but to keep surging, with Darrel kept on blocking. After a time, both runners were very tired, and a Commonwealth School athlete and Hwa Chong athlete ran and overtook both Ruben and Darrel finally. 

Syed Hussein was also threatened by the weather such that the runners behind were catching up. Ruben and Darrel were fading. Eventually, Syed Hussein was able to pull away at the last 300m and won the race, which was 23second away from the record. Ruben ended 4th and he had to give a very hard fight to an ACS (Barker Road) student. Ruben should be sprinting with Syed Hussein, instead. 

As I had seen this, I called up one of my former Queensway Secondary School runner, a female athlete, to give me Darrel's handphone number, as I was his teacher and coach, in the past. I asked Darrel why he deprived Ruben of going in front as Ruben had the chance of first and second. To this, Darrel told me that he was just running in front so that he can get top 3, if possible. I asked him on why when Ruben ran to the second lane, he did not stay in his own lane. Darrel could still lead or stay in the first lane as Ruben can run in the second lane. Darrel on the second lane ran back to Ruben's lane, where the latter ran back to lane one. Darrel ran to lane one to block intentionally again. I told that it is the same as playing soccer or a game, instead of taking the complex skills that an opponent pose as the obstacle, he has taken the person as the obstacle. This was taught to me at Loughborough University of Technology on the values that sports can give, and fair sport is very important.  

Darrel was repentant to this and he told me that he will not do this again. I spoke to him about sportsmanship and that he did not display yesterday. Upon seeing him as receptive, I told him not to do it to anyone again. Also, when one does this, the race of both runners involved will definitely suffer. To my experience, races that have 'overtake and overtake back' about 3 times is enough to cause extreme exhaustion. I have experienced this and always tell my athletes to avoid the situation. Darrel was 15th and the last runner because of this and I could him not able to complete the race properly. 

I told Darrel on how I ran a Swift Relay race somewhere in the 1990s, and when I got second place, I ran for first 100m of the 3.2km MacRitchie Route (girls route) and was blocked by a runner called Surinder Gill. As I felt stronger, i went to right hand side of the athlete to overtake, the runner went to my lane to block. Hence, to be fair to him, I decided to run on the left to overtake and go faster, as I wanted a faster time. the opponent was trained by Sivalingam, a former national coach. There was no official to see this. I don't blame the officials of not seeing this as it was performed in the forest and it is not an open environment. Again, the boy blocked me. To this, I had to be street smart. I knew that at the end of the race I may die out. I knew that I have to get out of this situation and it must be immediate. Hence, I mustered up my courage and surged extremely hard. As soon as I was way in front, Surinder kept chasing me to run in front of me rather than to run side by side. Again, I gave a relentless push and I did not hear Surinder's footsteps anymore. On that day, I gave the baton relay as first to Swift and was extremely fatigued by this unfair competition. I was hoping that this should not happen to anyone as we do not know who is the true winner finally. 

Having said that, I feel that yesterday's race was ran not to the best race, even for Hussein, to my perception. i always believe in challenging an opponent when they are at their best and not when they are at their worst condition or to cheat the opponent and win. Winning by cheating is pointless and being a good sportsmanship is very important for winning. Athletes are to learn this so that in future one can put to practice in workplace on the importance of working hard to succeed and not by cheating and succeeding. 

As for Jeffrey, I applaud the day, in the past, he had to contend with a number of very good athletes and his record says something about him. SEA Games bound Pamala Chia's record for 3000m was erased but not Jeffrey's. I will inform Ruben on how Jeffrey had won races in a fair manner and rose to what he is now. 

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.

3000m National Age Group Record - Will it stay intact?

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)

Jeffrey Ng - 3000m National Age Group Record for under 17 boys, still intact. 

Jeffrey Ng's 3000m record of 9min 21sec (2003) has stood the test of time. 

Let us look at the 3000m under 17 boy's record and study on the standard that it is now. For me, how Singapore is going to fair in the future comes from the 3000m race, especially the under 17 and under 20 race. 

I believe that other distance events are suffering as well, after I watched several 800m races and the 3000m walk, yesterday, as well. 

A few years back, around the year 1996 to the year 2011, the time was around 9min 30sec to 9min 40sec in 3000m race for top 3 runners for boys. Even under 14 boys delivered a sub - 10min easily. Lately, the timings have not really shown much improvement. I am trying to find out what could be the reason, and write in the upcoming blog post.

Looking at the 3000m race, this year for under 17 boys, the runner who went very close to the record, as I can remember was, to my perception, is Karthik. Jeffrey Ng himself came to see this race a few years ago. The 9min 21sec timing showed that it stood the test of time, till now. 

Mok Ying Ren and Soh Rui Yong, both, gold medalists in Myanmar SEA Games 2013 and Singapore SEA Games 2015, respectively, have tried for the record and were not able to break it. However, they did some commendable times for the 3000m race or under 14, under 17 and under 20 boys. 

For this year, we have Syed Hussein, 2016 National Schools' Cross - Country under 17 boys winner who will be running in National Track and Field 3000m championships. It was mentioned that he is going for the record. This is something positive. After seeing the race, I found that there is a lot of work which needs to be done, as Hussein ran much faster than all the individual top 20 athletes of under 20 boys in National Schools' Cross Country Championships. This was a feat that has honour in it. Hussein is setting the benchmark. However, the time he did 9min 59sec, shows that Hussein needs to train a lot to acclimatise to the weather, as the race is usually in the hot sun, frequently. I have been noticing this for a long time. Runners need to train in the hot sun to do well in the hot sun. 

As for Hussein, tomorrow's race may end up as a solo race unless someone pushes him. The closest to push Hussein is Ruben. Armand, 3000m under 14 boys' race winner in the year 2015, will not be taking part in this race as he will race in 1500m and 2000m steeplechase race. 

We just hope that the race is run such that at least 8 athletes do sub- 10min, which is a minimal target for Singaporean athletes. 

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.

About Jeffrey Ng - 3000m Heats in National Schools Track and Field Championships 2016

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)

Jeffrey Ng - 9min 21 sec timing looks like it is going to stay for a very long time. 

Syed Hussein delivered today by doing a 9min 59sec for 3000m and was the overall best runner for the 3 heats. However, he missed the 3000m National Schools Track and Field Championships' record set by Jeffrey Ng, who ran a time of 9min 21sec, set in the year 2003. 

Ruben Loganathan was second overall for the 3000m race, with a time of 10min 00sec. 

The time that Syed Hussein did was 38sec away from Jeffrey's record. In order to break, every kilometre the time should be 3min 6sec, on average. 

Jeffrey was a model student in Hwa Chong, he was awarded several awards, both for academic and sports as well. He was targeted to be one of the president's scholar. 

Once after a hill workout, I forced Jeffrey to come into my car so that he can be present for the interview for president scholar. Upon a dean's request, I decided to bring him to school for the interview. He told me the time of the interview. Little did I know that he had missed the interview. Purposely, without his running mates' and my knowledge, Jeffrey missed the interview. 

As soon I asked him to get into my car, he told me that the interview was over. I did not know what to tell the dean. I was furious with him over this as the dean may get angry with me. Over time, I realised that Jeffrey could have been the president scholar, as nearly all the school athletes liked him and he displayed high moral values. 

Jeffrey was excellent in studies and he delivered by getting GCE A Levels with 5 As. He was featured in the Chinese Newspaper and I was proud of his achievement as he was also able to get champion for at least one race of the track races. 

He even represented SWIFT CLUB and was champion in the Singapore Open Track and Field for 3000m steeplechase. 

Jeffrey always gets colours award for running every year. He had to fight with athletes like Mok Ying Ren and came in as victor in 5000m and National Cross Country Championships race. 

The finals for under 17 boys 3000m is in on 19th April 2016. 

The 3000m race is an important race as it was here that athletes like Soh Rui Yong and Mok Ying Ren developed. 

As such, it is good for one to go and watch the race. From the way the heats were run, I don't have an idea whether the record will be broken. Only time will tell. 

For me and Jeffrey Ng, it was worth it to work together to achieve the best in running and most importantly, it is worth it to have sacrificed our time, money and effort. Well done, Jeffrey Ng. 

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.