tag:blogger.com,1999:blog-63736837501796249362024-03-19T13:54:47.735-07:00runningcoachsgPersonal Training/Elite and Non-Elite Group Coaching (2km to marathon)Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comBlogger1064125tag:blogger.com,1999:blog-6373683750179624936.post-19754978416015374052021-02-15T06:35:00.000-08:002021-02-15T06:35:00.878-08:00Sedentary to active running, from walking to running (Part 2)<p> By Rameshon</p><p><br /></p><p>I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. </p><p>12</p><p>Day 1 - 1 hour of walking 5 to 6 km per hour, with no running </p><p>Day 2 - Rest </p><p>Day 3 - 4min walk and 1min jog / run ....do this 12 times to oneself an hour to do this activity. </p><p>Day 4 - rest </p><p>Day 5 - 4min walk and 1min jog / run ... do this 12 times as on Day 3</p><p>Day 6 - rest </p><p>Day 7 - 3min walk and 2min jog / run... do this 12 times till it is for an hour </p><p>Day 8 - rest </p><p>Day 9 - 2 1/2 min walk and 2 1/2 jog/run.... do this 12 times till it is for an hour. </p><p>Day 10 - rest </p><p>Day 11 - 2min walk and 3min jog/run...... do this 12 times till it is for an hour</p><p>Day 12 - rest </p><p>Day 13 - 1min walk and 4min jog ...... do this for 12 times till it is for an hour</p><p>Day 14 - rest </p><p>Day 15 - 5min jog and 1min walk ........do this for 10 times. </p><p>Day 16 - Try running all the way for an hour or follow Day 13 programme. </p><p>Day 17 - rest </p>Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-43583974799178262102021-02-15T06:21:00.000-08:002021-02-15T06:21:06.066-08:00Sedentary to an active 1hour running, from walking<p> By Rameshon</p><p><br /></p><p>People who are sedentary have asked me questions on how to keep themselves active over time. It should be noted that cancer and heart problems can be prevented by one taking to physical activity. Moreover, one should also do one's own best to learn Qi Kong or Pranayama to prevent all forms of diseases. It is good to indulge on asanas or yoga poses as well as it increases one's health, physically. The importance is seen more when one becomes older and the best way to retard aging is to exercise all the way throughout life. </p><p><br /></p><p>Here in this essay, I will put a summary of how a sedentary person can plan out a program to finally do an hour of running and keep doing it about 4 times per week. </p><p><br /></p><p>We will start off with walking and over a period of time, jogging and running can be included into the programme, </p><p><br /></p><p>Day 1 - 10 min walk</p><p>Day 2 - rest</p><p>Day 3 - 15 min walk</p><p>Day 4 - rest </p><p>Day 5 - 20 min walk</p><p>Day 6 - rest</p><p>Day 7 - 25 min walk</p><p>Day 8 - rest </p><p>Day 9 - 30min walk</p><p>Day 10 - rest</p><p>Day 11 - 35min walk</p><p>Day 12 - rest </p><p>Day 13 - 40min walk</p><p>Day 14 - rest </p><p>Day 15 - 45min walk</p><p>Day 16 - rest </p><p>Day 17 - 50min walk</p><p>Day 18 - rest</p><p>Day 19 - 55min walk</p><p>Day 20 - rest </p><p>Day 21 - 1 hour</p>Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-43754761392931118682020-05-26T01:59:00.000-07:002020-07-08T06:56:38.340-07:00The Importance of Health<i style="font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>Note:</b></i><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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<span style="font-size: x-small;">Having good health involves being both physically and
mentally healthy. In order for a person to be physically healthy, it is
important for them to exercise regularly and consume a healthy diet. According
to the American College of Sports Medicine, one should engage in 30 minutes of
moderate-intensity aerobic activity (23-26 beats per 10 seconds) every day. By
exercising regularly, one will be able to increase their vitality and immunity.
Staying active helps them keep their heart and lungs strong as well as to maintain/increase
their stamina, balance, strength, coordination, agility and power of their
hands and legs. This will allow them to perform their day to day tasks without
difficulty compared to a person who leads a sedentary lifestyle.<o:p></o:p></span></div>
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For diet, it is important for one to realise that “You are
what you eat”. If you consume junk food, you would not be able to obtain the
recommended amount of vitamins and minerals that your body needs. This would
make you feel fatigued easily. Some may even start to gain weight. Hence, it is
important to follow a healthy diet. Your diet should also include fruits and
lots of vegetables. Instead of eating white bread and white rice, a healthier
option would be brown bread and brown rice. For snacks, instead of munching on
chips, one could eat mixed nuts.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTzmw-yNwaNhNt5-W64aT22VwlkmUfHnPqAJ7TpFj_oIoNYi3u3F7P5kIXF_nVnV1al7dSTH0KW0FSZWJxvdST_LvSZvjlKM-_dq0-fS5XBCeSaVdsK1cGzj7QQBdP4Jcbig1fdy6EHL9B/s1600/Easy+Pose+Sitting+in+Meditation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="774" data-original-width="1416" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTzmw-yNwaNhNt5-W64aT22VwlkmUfHnPqAJ7TpFj_oIoNYi3u3F7P5kIXF_nVnV1al7dSTH0KW0FSZWJxvdST_LvSZvjlKM-_dq0-fS5XBCeSaVdsK1cGzj7QQBdP4Jcbig1fdy6EHL9B/s320/Easy+Pose+Sitting+in+Meditation.png" width="320" /></a></div>
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Mental well-being is very important. If one is feeling very
stressful, the person should find out the cause and do their best to reduce it.
Stressful situations could be caused by work or home situations. Meditation is
one way that one could use to relieve their stress. They will become calmer
and their mind will be clearer which could help make better decisions. Another
way is to engage in physical activity. Sometimes, you just need to take a break
and come back later to be able to manage the situation better. Therefore, it will
benefit one if they are able to find a comfortable platform to relief their
stress. Some could listen to music, do deep breathing techniques based on what they
are comfortable with and feels that it will help them to relax.<o:p></o:p></div>
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Lastly, having good health will reduce one’s risk of
developing chronic health conditions and other issues like depression etc. Hence,
one should take care of themselves by consuming a healthy diet, exercising regularly
and being mentally healthy. This will also benefit them in the future as if
they are healthy, they would not need to spend money on medical bills and can save
the money instead.</div>
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<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;">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).</span></div>
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<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;">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.</span><br />
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-73848610782762387832020-05-22T21:30:00.000-07:002020-06-01T18:39:18.643-07:00An interview with Coach Rameshon (Should people exercise during the COVID-19 pandemic?) - Part 2<i style="font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>Note:</b></i><br />
<br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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<span style="font-size: x-small;"><br /></span><span style="font-size: x-small;">By Editors of Flexifitness</span><br />
<span style="font-size: xx-small;"><br /></span>
<span style="font-size: xx-small;">Some people may wonder what types of food they should eat to improve their immune system and also how they can spend their time wisely during this circuit breaker period. Hence, Coach Rameshon, an experienced person who also has a </span><span style="font-size: xx-small;">Masters in Education have given his thoughts about it.</span><br />
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<span style="background-color: yellow;">1. What are some foods that people could eat during this
period to keep themselves healthy and reduce the risk of them getting the
Corona Virus?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx7zOWFshMA8NrDdOaG4qwh24-WwA_o8Hvpc0OPXzphjS3AqcJm6ffhxkSWOxTXUayJeWUQynEh4rzt2H8BOcDxVDe8zOfZ2BHVETXbL2vMp8SAiSw9Dt0ccx0c6cUR-BXK7jUjb2mdI5J/s1600/Turmeric.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="628" data-original-width="1200" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx7zOWFshMA8NrDdOaG4qwh24-WwA_o8Hvpc0OPXzphjS3AqcJm6ffhxkSWOxTXUayJeWUQynEh4rzt2H8BOcDxVDe8zOfZ2BHVETXbL2vMp8SAiSw9Dt0ccx0c6cUR-BXK7jUjb2mdI5J/s320/Turmeric.jpg" width="320" /></a></div>
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Turmeric. Studies and research
has shown that Turmeric has the highest antioxidants, vitality, and immunity
score and other spices that are not mentioned here.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEx3pVbBnDDu4bJftIUusYba0s97D6DFjim_Zx21lWYeu9Xdbj9eT8u3XDWKsJLWIIZ5XnQNFbtrlGN3vGuGonJlmh0GRatww13grPOB58m5C5YamWnNFiAeNpuHcK-NP2YVhXRh6ApjE-/s1600/Berries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="825" data-original-width="1100" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEx3pVbBnDDu4bJftIUusYba0s97D6DFjim_Zx21lWYeu9Xdbj9eT8u3XDWKsJLWIIZ5XnQNFbtrlGN3vGuGonJlmh0GRatww13grPOB58m5C5YamWnNFiAeNpuHcK-NP2YVhXRh6ApjE-/s320/Berries.jpg" width="320" /></a></div>
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Berries. Blueberries,
strawberries and etc. also have a high amount of antioxidants which helps improve
the immunity and vitality level.<br />
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More information about turmeric and
berries are provided in the links below:<br />
<a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric">https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric</a><br />
<a href="https://www.healthline.com/nutrition/11-reasons-to-eat-berries">https://www.healthline.com/nutrition/11-reasons-to-eat-berries</a><br />
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<span style="background-color: yellow;">2. How can people keep themselves occupied during this
circuit breaker period?</span><br />
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When a person goes out to exercise,
it keeps their mind occupied compared to a person who does not exercise, and when
their mind is too free, goofy thoughts start to form in the mind. Some may come
across negative articles on the newspaper for example and start to have
negative thoughts. Instead, one could indulge themselves in positive thoughts
by reading the autobiography of the great people which could be a form of
motivation for one to start something new and could even use YouTube as a guiding
platform to learn something new. For example, Yoga stretching, new languages etc.<br />
<br />
One could learn more about Yoga. There
are different types of Yoga poses one can do which will be good for the whole
body in terms of preventing diseases. Each pose has the ability to prevent
different types of diseases. At the same time, doing Yoga will also help to
align the body especially the joints, from the neck all the way down to the
feet.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRzCJ53ZYZynbY9Yz9mj9LqULNh1Xsr-9lPfXOkJsJtfyyP1IKkUdt0Dgi4DTjvW11efYZH-lHQs6SfYGZrkibDjm74RhM9ziTOX-VSv2RnOoM93nrYYzHzN_mpEnyi-Q5mVnJ-ml7ImoQ/s1600/Easy+Pose+Sitting+in+Meditation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="774" data-original-width="1416" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRzCJ53ZYZynbY9Yz9mj9LqULNh1Xsr-9lPfXOkJsJtfyyP1IKkUdt0Dgi4DTjvW11efYZH-lHQs6SfYGZrkibDjm74RhM9ziTOX-VSv2RnOoM93nrYYzHzN_mpEnyi-Q5mVnJ-ml7ImoQ/s320/Easy+Pose+Sitting+in+Meditation.png" width="320" /></a></div>
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Another thing one could do is
meditation for 10 – 20 minutes which is good for, the mental well-being of a
person. One type of meditation is by sitting down listening to the sounds of
the environment in the sukh(easy)asana(pose), a cross-legged pose which helps the
blood circulate towards the heart. If one cannot sit on the ground cross-legged
due to flexibility limitation, they can sit on the chair but make sure that
their spine is erect. The important thing is that the spine has to be erect so
that the energy can flow from the base of the spine through the spine to the top
of the head. Another type of meditation
is to observe the breath. Japa is the repetition of a word, a monosyllable whereby
the person repeats the same positive word again and again in their mind. An
example would be, repeating the word “Strong”. Repeating positive words creates
soundwaves and it affects the mind and body to the thought that we are
thinking.<br />
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Superman pose</div>
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<br />
One could also do strength
training like push-ups, sit-ups and superman pose is good enough. One could do
these three exercises at their own pace with several intervals. Push-ups and
sit-ups could add up to 60 each with breaks in between. The superman pose can
be done for 30 seconds to 1 minute. If one is able to, the person can do a few
sets of the superman pose.<br />
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<b style="text-align: justify;"><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<div style="text-align: justify;">
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;">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).</span></div>
<span style="color: blue;"></span><br />
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span><br />
<br /></div>
</div>
Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-10258320797627012572020-05-22T14:00:00.000-07:002020-05-25T18:47:15.178-07:00An interview with Coach Rameshon (Should people exercise during the COVID-19 pandemic?) - Part 1<i style="font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>Note:</b></i><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">By Editors of Flexifitness</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">During the circuit breaker
period, some may be unsure if they should exercise or not and what food they
could consume to be less prone to contracting the Corona Virus. Seeing this as
a complex issue to discuss, it is good to ask an experienced person. He does
not only have the experience, but he also has a Masters in Education. Therefore, I
decided to ask Coach Rameshon a few important questions and hear his thoughts
on it.</span><br />
<span style="background-color: yellow; font-size: x-small;"><br /></span>
<span style="background-color: yellow; font-size: x-small;">1. What is the difference between normal flu and Corona
Virus?</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Normal flu is quite contagious.
In fact, in the USA, part of the Corona Virus death could be from normal flu
that people are dying from. Flu is a virus and those with immunity can recover
from it. However, if one gets the Corona Virus, they need to have a much higher
immunity level to recover from it.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Children from 1 to 4 years old
are still building up on their immune system. Hence, they can be more prone to
getting the virus. Therefore, it is important for parents to adopt a healthy eating
habit for their children so that they can build up on their immunity.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">For adults, the older they get,
their immunity goes down due to ageing as they are moving closer to death. Hence,
they could be more prone to getting the virus as well. Therefore, it is
important for adults to adopt a healthy lifestyle by exercising regularly and
keeping themselves fit.</span><br />
<span style="background-color: yellow; font-size: x-small;"><br /></span>
<span style="background-color: yellow; font-size: x-small;">2. What are the advantages of an active person and the
disadvantages of an inactive person?</span><br />
<span style="font-size: x-small;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZTOeOkR5cM_euPgJ5R4qaxmwMc53lQFr2s7yfJLNWuHq-6UarX6AnPYs1jN2Er7PBnC8mXapxtwIUwZ55TKxNi4NvH5BbdkjqPiuoudcKjacTy4yINf74qx8D7rMJ7ONxEDnfXCElLWL/s1600/man+doing+warm-up.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="675" data-original-width="820" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZTOeOkR5cM_euPgJ5R4qaxmwMc53lQFr2s7yfJLNWuHq-6UarX6AnPYs1jN2Er7PBnC8mXapxtwIUwZ55TKxNi4NvH5BbdkjqPiuoudcKjacTy4yINf74qx8D7rMJ7ONxEDnfXCElLWL/s320/man+doing+warm-up.png" width="320" /></a></div>
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">An active person will be able to
keep their health and fitness. Health is about increasing their vitality and
immunity. Fitness consists of 10 components and we will be focusing on some of
the very important components. If a person exercises and stays active, they will
be able to improve/maintain their stamina, balance, strength, coordination,
agility and power of their hands and legs to be able to perform their daily
tasks without getting fatigued easily. Their heart and lungs will be kept strong
as well. Most people who are healthy also focus on their diet and hydration.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">An inactive person, in three
weeks, their stamina can drop by 50%. Since they are not exercising, their
fitness components such as their stamina, balance, strength, coordination,
agility and power of their hands and legs will start to drop. This would cause
them to feel fatigued easily and may find it difficult to complete their daily
tasks as they would have to put in more effort compared to an active person.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">For adults at the age of 50 to 70
years old, they will lose at least 40% of their muscle mass regardless of whether
they are active or inactive. Their bone density also starts decreasing.</span><br />
<span style="background-color: yellow; font-size: x-small;"><br /></span>
<span style="background-color: yellow; font-size: x-small;">3. Can people go out the parks like Bishan Park and Pasir
Ris park to exercise during the circuit breaker period?</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Firstly, due to the government ruling,
one can only exercise in their neighbourhood. This is because, example, if a
person travels on public transport to other parks to exercise, it increases
the chances of them getting the virus. Hence, it is better to follow the
government’s ruling and only exercise in your neighbourhood.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Some parks like the Tiong Bahru
park are small. Hence, a person needs to be disciplined to exercise at such
parks and do several rounds in the park to achieve the minimum requirement of
physical activity per day. According to the American College of Sports
Medicine, one should engage in 30 minutes of moderate aerobic activity (23-26
beats per 10 seconds) every day.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">People may have several parks
near their house that they can run at. They should compare the parks and see
which park has a longer route for them to run at so that it motivates them to
complete the route and run a longer distance as well. If a person stays near
parks as big as the Botanic Gardens, one should choose to run there instead
because it is a very big park and one can cover more distance by running around
that park.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">When a person goes out to exercise,
it keeps their mind occupied compared to a person who does not exercise and they
are too free, their mind goes goofy. This causes the person to be unaware of the
time being wasted during the unnecessary thoughts going through in the mind.
Some may even start to quarrel with others for small things which do not
matter.</span><br />
<span style="background-color: yellow; font-size: x-small;"><br /></span>
<span style="background-color: yellow; font-size: x-small;">4. Is it safe for the elderly to go out to exercise during
this period?</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Elderly should exercise because
exercising can help slow down the ageing process and improve their health. This
will help reduce the chances of them getting the Corona Virus.</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">In countries like Singapore where
there is heat and humidity, the virus dies. Hence, when a person goes out to
exercise, it is less likely that they would contract the virus.</span><br />
<span style="background-color: yellow; font-size: x-small;"><br /></span>
<span style="background-color: yellow; font-size: x-small;">5. What are the benefits of running?</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Some of the benefits have been
mentioned above in question 2, the advantages of an active person. People can
also relieve their stress when they go for their run. They get to clear their
mind.</span><br />
<br />
<br />
<b style="text-align: justify;"><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<div style="text-align: justify;">
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;">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).</span></div>
<span style="color: blue;"></span><br />
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span></div>
</div>
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-33119096461128009902020-05-21T00:02:00.000-07:002020-05-25T18:49:49.301-07:00Coach Rameshon And His Revisit of Sub-2hr 24min 22sec Marathon Challenge. <i style="font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>Note:</b></i><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<br />
By Ms Rajendran<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><br /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSaG6_0GKSeZnVZbIpuhQ_apxLg1B_rsN4BQyDN4t0C_CD2xK54kHHf_Ej_K9RdehfKutihqKoRKreoBxGo_Lwn5v13h3-3Tsr0mS3uSASQ0C0XS_vOsULsAp8Q_6ePSgkMeeXgJt3u1o/s320/1994+3.bmp" style="color: #373736; font-family: "fira sans", sans-serif; font-size: 16px; text-align: justify;" /></td></tr>
</tbody></table>
<div style="text-align: center;">
<em style="box-sizing: border-box; color: #373736; font-family: "fira sans", sans-serif; font-size: 16px; text-align: justify;"><span style="box-sizing: border-box; color: #993300;"><br />Picture 1 – Singapore International Marathon 1994 December, Local champion and a personal best of 2hr 34min 02sec.</span></em></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<span style="color: #20124d;"><b>Revisit of aiming for sub-2hour 24min 22sec, challenging with own time. </b></span></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>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.</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>The first time he broke the record was in the 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.</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>Coach Rameshon has run 2 hours 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 route in Chiangmai, Thailand, he did a time of 2hr 24min 22sec, smashing the national record, yet again.</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>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 the 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 finishing in the second position.</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>In the 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. </b><br />
<b><br /></b>
<b>Coach Rameshon told me that in the 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.</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>"Adidas was supporting me to do a sub-2hr 24min 22sec and I was hoping to do in the year 2010 to 2012. My plan failed as I kept getting injuries."</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>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."</b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>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." "In fact, the challenge starts today."</b><br />
<b><br /></b>
<b>Picture 1 - (Left to Right) It was Teamwork - Daniel Ling (2nd), Rameshon (1st) and Dr Benedict Tan (3rd) for Stanchart Marathon 2008, in Singapore.</b><br />
<b><br /></b>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0jDzxAn1PJ6hZ3Qpbp1fFxVIRxsCRZxznt2p-ZbViAKqtdmWAjcWKlTgjF-YwjgUpfRui1Di38ZQeuxPg1-beSO2iOPuAHvfj08t3Ikx8GcMoTp5oSkkNXHShLxIsUcsCfDOQwPLld4U/s1600/Dr+Ben+tan.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0jDzxAn1PJ6hZ3Qpbp1fFxVIRxsCRZxznt2p-ZbViAKqtdmWAjcWKlTgjF-YwjgUpfRui1Di38ZQeuxPg1-beSO2iOPuAHvfj08t3Ikx8GcMoTp5oSkkNXHShLxIsUcsCfDOQwPLld4U/s400/Dr+Ben+tan.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="text-align: left;">
<br /></div>
</td></tr>
</tbody></table>
<b><br /></b>
<br />
<div style="text-align: start;">
<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b></div>
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;">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).</span></div>
<span style="color: blue;"></span><br />
<div style="text-align: start;">
<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span></div>
</div>
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-73406538932696927992020-03-31T22:32:00.001-07:002020-05-25T19:00:00.487-07:00Corona Virus and Exercise to prevent Susceptibility<i style="font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>Note:</b></i><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="font-size: x-small;"><br /></span>
<br />
By Rameshon<br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
<div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Comic Sans MS"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; margin: 0px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyubbsYij9aCRLRannC9wFwV9uKRozth2JixtECzcFRUyWHpHiFVYADCHMaLJoZVLElsCVtqQMDwJqkUAYNUXdlSR66dVgiOB9SMEIq6Y244CtQSixMwtclxE57TVh2-ZpdHmNGflgtNb-/s1600/posbrameshon.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="657" data-original-width="964" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyubbsYij9aCRLRannC9wFwV9uKRozth2JixtECzcFRUyWHpHiFVYADCHMaLJoZVLElsCVtqQMDwJqkUAYNUXdlSR66dVgiOB9SMEIq6Y244CtQSixMwtclxE57TVh2-ZpdHmNGflgtNb-/s320/posbrameshon.bmp" width="320" /></a></div>
<br />
<br />
Currently, the coronavirus cases are at 859,032, and it is on its way to passing 1 million. There are 4 ways to curb coronavirus. One, it is to wash hands with soap most of the time, when necessary. The other is to have a face mask. Next, it is to have a 1-metre gap of social distancing.<br />
<br />
However, just by staying at home, one could actually become more susceptible to corona if we go to inactivity for a number of days, about 2 to 3 weeks are enough to also have the effects of detraining. Muscles atrophy, losing the size of muscles, will take place. One's cardiac output for endurance effort will be drastically reduced. Fats in the body will increase, thereby increasing the visceral fats, and subcutaneous fats will also go up in percentage. Our immunity will be down if we don't exercise at all.<br />
<br />
In this essay, I just want to firstly share that we are not alone in the fight against coronavirus. All of us MUST learn to fight, by putting aside our differences, against coronavirus prevalence. We must not say lip service to unity but show by the action itself by forgiving and forgetting mistakes by our fellow men.<br />
<br />
Hence, having said that, I will suggest some points for Home Stay Order people.<br />
<br />
For Aerobic/Cardio activity<br />
<br />
<span style="color: #990000;">(1) One could do 10 to 15 min of on the spot jogging, 4-5 times per day, 3 hrs apart. </span><br />
<br />
<span style="color: #b45f06;">(2) One could do skipping 2 min x 5..... morning and another session in the afternoon </span><br />
<br />
<span style="color: #38761d;">(3) Skipping for 30 sec, with 30sec rest for 10 to 20 sets. </span><br />
<br />
<span style="color: #0b5394;">(4) To maintain the muscles, one could do the following (20sec non-stop, with 20sec recovery):</span><br />
<span style="color: #0b5394;">(a) push-ups</span><br />
<span style="color: #0b5394;">(b) sit-ups</span><br />
<span style="color: #0b5394;">(c) squat thrust</span><br />
<span style="color: #0b5394;">(4) hyperextension</span><br />
<span style="color: #0b5394;">(5) hand swing</span><br />
<span style="color: #0b5394;">(6) dips</span><br />
<span style="color: #0b5394;">(7) superman pose</span><br />
<br />
These are simple but good exercises to increase our well being and immunity, and also maintain our muscles and also one's cardio as well.<br />
<br />
<br />
<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span><br />
<span style="font-family: inherit; font-size: x-small;">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).</span><br />
<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span><br />
<span style="font-family: inherit; font-size: x-small;"><br /></span>Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-48870089987301240972020-03-28T05:47:00.002-07:002020-05-25T19:00:18.287-07:00A 20min Exercise Will Do<i style="font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>Note:</b></i><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span>
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Written By Rameshon</i></span></span><br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span><br />
<span style="font-size: x-small;"><br /></span><i style="color: #073763; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>27 March 2020</b></i><br />
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<img alt="runningcoachsg: 2018" src="https://encrypted-tbn0.gstatic.com/images?q=tbn%3AANd9GcQeXjs1Q0QYFQrEBRRDxn1o_d2d-wuyOKb577Zp_9QdXYsYWNs6" /><br />
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<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><br /></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;"><br /></span></i></span>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #20124d; font-size: x-small;"><b>As many are afraid of Corona Virus and are following the government's Home Order, it is wise to do some form of exercise at least for 20min to work the cardio. One can do several of what I am going to propose. I will give you two different ways to train - at home and outside, where it is rare to come into contact with people.</b></span><span style="color: #4c1130; font-size: x-small;"> </span></i></span></div>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;"><br /></span></i></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><b>Home </b></i></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white; color: #0b5394;"><i><b>(1) 20min step-ups on a chair which is about 1/3 metre. One could do 30sec of step up, with 30sec recovery, which is two steps of HDB staircase. The step-up height should not be too high in height. </b></i></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white; color: #0b5394;"><i><b>(2) skipping for 2min slowly and with 2min recovery x 15</b></i></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white; color: #0b5394;"><i><b>(3) On the spot jogging for 20min. I did this in 1992 for California Marathon as it was raining outside. You can include one or two knee lifts or kicking off the back.</b> </i></span></span><br />
<span style="color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><br /></i></span></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><b>Outside</b></i></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white; color: #a64d79;"><i><b>(1) Jogging for 20min, with a 1min moderate run intensity and a min to recover and repeat for 10 times,</b></i></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white; color: #a64d79;"><i><b>(2)Take a short 50m hill and repeat running up and down for 20 times. As you go up the hill, one should go up faster, and go down in dead slow or jogging pace to recover.</b></i></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white; color: #a64d79;"><i><b>(3) Go to an overhead bridge and do up and down 20min run. First, run up the stairs and run to the other side and go down the stairs. Do reverse direction to continue. </b></i></span></span><br />
<span style="color: #a64d79;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><b><br /></b></i></span></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><b>These are examples for some out there to follow to keep oneself fit, following the government's order at the same time.</b></i></span></span></span><br />
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><b><br /></b></i></span></span>
<span style="color: #073763; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><span style="background-color: white;"><i><b><br /></b></i></span></span><br />
<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span><br />
<span style="font-family: inherit; font-size: x-small;">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).</span><br />
<span style="font-family: inherit; font-size: x-small;"><br /></span>
<span style="font-family: inherit; font-size: x-small;">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.</span><br />
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-85934466939821134722020-03-26T22:22:00.003-07:002020-05-25T19:00:56.304-07:00Training one can do with Corona Virus around?<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span>
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><br />
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Written By Rameshon</i></span></span><br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span><br />
<span style="font-size: x-small;"><br /></span>
<i style="color: #073763; font-family: arial, tahoma, helvetica, freesans, sans-serif;"><b>27 March 2020</b></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkJ6poxinq2wQ56wcZOdtW83o-QgjA2ARUs0CrdaznDwRHfrEyvWLE1FpG-ZsLBgRkvT252sjFjd3a6skoyIpVM9C1nun4UU2bA9hsqCDZDkNCfsJI4gM1HIyJhyuF2eGg-CG81gS23uC/s1600/yo.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="720" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkJ6poxinq2wQ56wcZOdtW83o-QgjA2ARUs0CrdaznDwRHfrEyvWLE1FpG-ZsLBgRkvT252sjFjd3a6skoyIpVM9C1nun4UU2bA9hsqCDZDkNCfsJI4gM1HIyJhyuF2eGg-CG81gS23uC/s200/yo.bmp" width="200" /></a></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">TRAINING ONE CAN DO WITH CORONA VIRUS AROUND</span></i></span><br />
With Corona Virus striking us, with cases and deaths, training becomes very challenging. It is easier to go to the track and run. However, it is very important to keep oneself away at least a metre away from each other. One must follow government orders like quarantine, homestay orders and not go against the government as the government is doing its best to contain and win over the battle of having no virus in the country.<br />
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One could go to a variety of routes like East Coast Park, Mac Ritchie Reservoir, Hort Park, Mount Faber, West Coast Park, Botanic Gardens etc. The time one could go is between 5 am and 6 am to exercise. In the night, it is a good idea to go and run as many people do not train in the night. There are two advantages to training at night. One is that the weather is cooling and the other is that many people do evening training as compared to night training. One must learn to keep the hands free by reminding oneself of washing one's hand most of the time to prevent the spread of the Corona Virus.<br />
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It is at this kind of time that the energy of people may be down as few do training in the early part of the morning and later part of the night.<br />
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I will put some training one could do to some form of quantity or quality or both training combined.<br />
<br />
<b>Fartlek</b><br />
One can choose to do what they want from the fitness and condition.<br />
I shall give some examples here and do to suit your convenience.<br />
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<span style="color: purple;">Example One - 1km jog, 5min hard, with 5min easy, 3min hard, with 3 min easy, 100m moderate with 1min jog, 2km jog</span><br />
<br />
<span style="color: #3d85c6;">Example Two - 3km hard, with 10min jog, 200m hard with 1min jog, 100m hard with 1min jog, with 500m hard and followed by 3min jog, followed by 2km jog.</span><br />
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<b>Intervals - for 5km and 10km training</b><br />
<b>Note:</b><br />
Very conditioned athletes can do Type A, B, and C<br />
Quite conditioned athletes can do Type A and B<br />
Casual runners could do Type A<br />
<br />
<span style="color: #38761d;">Type A -200m x 10 easy pace, with 1min rest, heart rate of 150beats per min</span><br />
<span style="color: #a64d79;">Type B - 200m x 10 moderate pace, with 1min rest, heart rate of 160-165 per min</span><br />
<span style="color: #cc0000;">Type C - 200m x 10 hard intensity of 90 per cent, with a min rest, heart rate of 170 to 180 beats per min for heart rate.</span><br />
<br />
<span style="color: #e69138;">Other methods - Easy to hard intensity for 5km training.</span><br />
<span style="color: #45818e;">One could run 5km, the first 5min of easy intensity and they are to run at their own moderate pace and at the last 1-2min to run as fast as possible.</span><br />
<br />
<br />
<strong><span style="font-size: x-small;">Note:</span></strong><br />
<span style="font-size: x-small;"><strong><span style="font-size: xx-small;"><br /></span></strong>
<strong><span style="font-size: xx-small;">By Narayanan</span></strong></span><br />
<span style="font-size: x-small;">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).</span><br />
<span style="font-size: x-small;"><br />
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.</span><br />
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-62829979451004071802020-03-26T19:20:00.001-07:002020-05-25T19:02:22.686-07:00How to train without races?<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span>
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><br />
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><br /></i></span>
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Written By Rameshon </i></span><br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><br /></i></span>
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>27 March 2020</i></span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><br /></i></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkJ6poxinq2wQ56wcZOdtW83o-QgjA2ARUs0CrdaznDwRHfrEyvWLE1FpG-ZsLBgRkvT252sjFjd3a6skoyIpVM9C1nun4UU2bA9hsqCDZDkNCfsJI4gM1HIyJhyuF2eGg-CG81gS23uC/s1600/yo.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="720" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkJ6poxinq2wQ56wcZOdtW83o-QgjA2ARUs0CrdaznDwRHfrEyvWLE1FpG-ZsLBgRkvT252sjFjd3a6skoyIpVM9C1nun4UU2bA9hsqCDZDkNCfsJI4gM1HIyJhyuF2eGg-CG81gS23uC/s320/yo.bmp" width="320" /></a></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;">It is good to do breathing technique, like Pranayama (prana means lifeforce, yama means control) or Tai Chi to increase one's lifeforce, thereby improving one's vitality. One's immunity goes up. To keep the mind from overthinking, it is wise to exercise the mind and body. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;">One should occupy one's mind by listening to or reading positive thinking books. There are other ways also. Instead of gossiping, one could do mantras, a one-word syllable that one can repeat such that there are grooves formed in the mind, and one becomes more positive towards the outlook of life. Prayer for one's self-growth, world peace and world prosperity, helps the person himself or herself and at the same time, it helps the environment as a whole. Meditation and singing positive songs do a lot of help for the mind. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;">To keep the body from restlessness, one could go to spaced out parks and do some casual walking, brisking walking or running. One can go to the gym to do exercises, like weight lifting or own bodyweight exercises like push-ups, sit-ups, hand swing and lunges and so on. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #674ea7;">As for 5km to 10km athletes, it is wise to go for at least 20 to 30 km runs. Once a week, one could do 1min cadence training x 20 to 25 reps alone or with a group. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #38761d;">One could do fartlek like 2km jog, 100m fast, 100m slow, 300m fast, 300m slow jog, 200m fast and 200m jog, finishing with a 2km of an easy jog. One can do planning similar to this. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;"><br /></span></i></span>
<span style="color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i>For those who are affected by not racing Seoul and Tokyo marathon 2020, it is good to do one's own time trial, so that one's life goal or target is always in focus. This is a form of maintenance. A 3km or 5km time trial will be a good idea to do once or twice a week.</i></span></span><br />
<span style="color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><br /></i></span></span>
<span style="color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i>As we still have the Corona Virus, it is wise to keep exercising, not just stay at home and not doing anything but get ourselves to be worried even more. One could do as what I have proposed with the sharing that I have given. I wish you all the best in training consistently so that one keeps the fitness, and not lose it.</i></span></span><br />
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<strong><span style="font-size: x-small;">Note :</span></strong><br />
<span style="font-size: x-small;"><strong><span style="font-size: xx-small;"><br /></span></strong><strong><span style="font-size: xx-small;">By Narayanan</span></strong></span><br />
<span style="font-size: x-small;">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 the 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).</span><br />
<span style="font-size: x-small;"><span style="font-size: xx-small;"><br /></span><span style="font-size: xx-small;">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.</span></span><br />
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-11283214180747841942020-03-24T22:27:00.001-07:002020-05-25T19:03:32.259-07:00Consistent Exercise and Corona Virus<span style="background-color: black; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"><br /></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span>
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><br /></i></span>
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Written By Rameshon </i></span><br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span><br />
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<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>25 March 2020</i></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkJ6poxinq2wQ56wcZOdtW83o-QgjA2ARUs0CrdaznDwRHfrEyvWLE1FpG-ZsLBgRkvT252sjFjd3a6skoyIpVM9C1nun4UU2bA9hsqCDZDkNCfsJI4gM1HIyJhyuF2eGg-CG81gS23uC/s1600/yo.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="720" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIkJ6poxinq2wQ56wcZOdtW83o-QgjA2ARUs0CrdaznDwRHfrEyvWLE1FpG-ZsLBgRkvT252sjFjd3a6skoyIpVM9C1nun4UU2bA9hsqCDZDkNCfsJI4gM1HIyJhyuF2eGg-CG81gS23uC/s320/yo.bmp" width="320" /></a></div>
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<span style="background-color: white; color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>It is a good time to keep exercising, while one stays at home, One can go to a spaced-out area to exercise, like parks etc. One could go in the earlier part of the day to exercise where only a few people come to exercise, while others are asleep, as early as 4am or 5am.</b></i></span><br />
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<span style="color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><b>By doing regular exercise, one gets to be healthy physically. In addition, by doing breathing techniques, like doing a simple belly breathing exercise, one will not only be bringing one's vitality up but also to maintain one's emotional stability.</b></i></span></span><br />
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<span style="color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><b>If one stops to exercise, the muscles in the body will atrophy, one will lose muscle mass while ageing or lose the muscular size. One becomes weak. </b></i></span></span><br />
<span style="color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><b><br /></b></i></span></span>
<span style="color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><b>For the mind to be balanced, it is good for one to do meditation. A simple 10 to 20 min meditation will do, Meditation prevents overthinking, as one may be worried about diseases like coronavirus etc. </b></i></span></span><br />
<span style="color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><b><br /></b></i></span></span>
<span style="color: #274e13; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="background-color: white;"><i><b>Having said that, it is wise to every time keep the hand clean by washing the hand when the opportunity arises.</b></i></span></span><br />
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<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<span style="font-family: inherit; font-size: x-small;"><b><br /></b>
<b>By Narayanan</b></span><br />
<span style="font-family: inherit; font-size: x-small;">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 the 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).</span><br />
<span style="font-family: inherit; font-size: x-small;"><br /></span>
<span style="font-family: inherit; font-size: x-small;">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.</span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><br /></i></span>Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-51865818835190171012020-03-23T22:35:00.000-07:002020-05-25T19:04:45.722-07:00Untold Stories of 10km, Half-Marathon Road Racing<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #f48d1d; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 22px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal; margin: 0px; position: relative;">
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span></div>
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<em style="box-sizing: border-box; color: #373736; font-family: "fira sans", sans-serif; font-size: 16px; text-align: justify;"><span style="box-sizing: border-box; color: #993300;">By Ms Tan</span></em></h3>
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;"><img alt="Image result for 2018 posb run winners" height="212" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSWtjtUfJt_q8yXyfKCYAqOq9ZTpzIyWao1FLBHi5_PEBc0CBJeJA&s" width="320" /></span></em></div>
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;">Picture 1 - Running shots of Mr Rameshon from the</span></em><em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;"> POSB Run 2018</span></em><br />
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">After reading a number of past articles, local athletics books, websites, and also interviewing athletes, I realised that it will be good to share with people some of the untold stories, of our own Singapore distance runners, particularly in road racing. </span></span><span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">For instance, in POSB Race 2018, this year, an elite Kenyan runner ran and won the 10km race in <span style="box-sizing: border-box; color: #993300;">32min 22sec</span>, for Men Open category, where the quality of the race was good. The second male winner was also a non-Singaporean, a Gurkha.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Having interviewed Mr Rameshon, he showed me a diary with 1995 training book, and I saw his Singapore best time was </span><span style="box-sizing: border-box; color: #993300;">32min 22sec</span><span style="box-sizing: border-box; color: #003300;"> where he beat one of the most formidable Malaysian runner called Ramesh, personal best for 2.4km was 6min 56sec, who was undisputed in Singapore soil, in winning a race. Yvonne Danson, another top runner and current marathon national record holder for women open category, unsatisfied, remeasured the 10km route again and told that actually distance was 10.3km. The story of the race was inspiring to hear and I shall write in detail in the upcoming blog post.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">There are other past unknown heroes like Dr Bala, Khoo Chin Poo, Balasundram, Ernest Wong, and Tan Choon Ghee. It is good for people to know, as the latter can trace back the history of distance running to have the knowledge and also to make running a more worthwhile pursuit.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">It is, in fact, good to know the summarised history of half-marathon best timing ever, especially in road racing, as people do need to know as they may get confused.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">It is only now that people know that Dr Bala is the fastest ever Singaporean for 10km for road and that Mr Rameshon is the second-fastest ever. In half–marathon time, Mr Rameshon time has done </span><span style="box-sizing: border-box; color: #993300; font-size: 14pt;"><em style="box-sizing: border-box;">1hr 04min</em></span><span style="box-sizing: border-box; color: #003300;"> in Johore, the best timing ever by a local until now for half marathon. I shall be writing a lot of these unsung heroes for the benefit of fellow Singaporeans. So, watch out for it!</span></span></div>
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<strong><span style="font-family: inherit; font-size: x-small;">Note :</span></strong></div>
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<span style="font-family: inherit; font-size: x-small;"><strong><span style="font-size: xx-small;"><br /></span></strong><strong><span style="font-size: xx-small;">By Narayanan</span></strong></span></div>
<div style="color: black;">
<span style="font-family: inherit; font-size: x-small;">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 the 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).</span></div>
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<div style="color: black;">
<span style="font-family: inherit; font-size: x-small;">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.</span><br />
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-37417972142141332342020-03-23T22:03:00.003-07:002020-05-25T19:06:58.383-07:00Corona Virus, Winning and Compassion<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span>
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><span style="background-color: white; color: #20124d; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: small;"><i>Written By Rameshon </i></span><br style="background-color: white; color: #20124d; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: medium;" /><span style="background-color: white; color: #20124d; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br style="background-color: white; color: #20124d; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: medium;" /><span style="background-color: white; color: #20124d; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: small;"><i>Masters in Education (University of Western Australia, 2005-2008)</i></span></span><br />
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<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">24 March 2020</span><br />
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<span style="background-color: #fce5cd; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"></span><img alt="Image result for rameshon blogspot" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvbDDBr48oPi7GXNf_nvrZnc6vJ250KVZ5RpOMeBvvhyoW0PvKoGix2mjAEC0x5t0D1f2Fb9AeZVWdF-JpQixeot7AMs9ba0XakYq5R-UcVhiztkfc5pHjV7EN0cc69YyMEewoiqBpFfT5/s320/01.jpg" width="213" /><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;">It is at this point of time that one must come as one to pray to God that we, our loved ones, and friends and the world to be protected from the Corona Virus. It is unwise to talk about subjects like 'why we are not holding any race as Corona is always there'. They should not say things like, " My training and workouts have been affected greatly."</span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;">One should know that the Corona Virus has caused colossal damage to our economy. Many have already died and many will be dying etc. It is at this time that one could do meditation, do breathing technique etc. to improve one's vitality and immunity. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;">It is said that if a person has high immunity, no disease will be able to make one sick. It is good to have a healthy lifestyle and eat nutritious food. Tumeric has the highest vitality index for food. One should include it in food. Yoga exercises and deep breathing exercises will help one to increase one's life force. </span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #274e13;">In short, what I am trying to say is on the importance of staying alive and go into a risk stage in getting the virus spread to us. One should find out the preventive measures and kiv issues on winning, as it is imperative now.</span></i></span><br />
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"><i><span style="color: #274e13;"><br /></span></i></span>
<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"><i><span style="color: #274e13;"><br /></span></i></span>
<strong><span style="font-size: x-small;">Note :</span></strong><br />
<span style="font-size: x-small;"><strong><span style="font-size: xx-small;"><br /></span></strong><strong><span style="font-size: xx-small;">By Narayanan</span></strong></span><br />
<span style="font-size: x-small;">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 the 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).</span><br />
<span style="font-size: x-small;"><span style="font-size: xx-small;"><br /></span><span style="font-size: xx-small;">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.</span></span><br />
<span style="font-size: xx-small;"><br /></span>Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-34623954162117491532020-03-22T23:00:00.004-07:002020-05-25T19:09:15.415-07:00Corona, Fitness and Current Training<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span>
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"></span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Written By Rameshon </i></span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i>Masters in Education (University of Western Australia, 2005-2008)</i></span><br />
<br />
<span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">23 March 2020</span><br />
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<span style="background-color: black; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"><br /></span><br />
<span style="background-color: white; color: purple; font-family: arial, tahoma, helvetica, freesans, sans-serif; text-align: justify;">The fact about Corona Virus being a deadly virus is real. It is known as an invincible enemy, and it is not an easy one to eliminate from planet earth. It is, however, good to work as one in the world to be safe without corona by systematically eliminating this virus from our life.</span><br />
<br />
<div style="background-color: white; color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif; text-align: justify;">
<span style="color: #274e13;"><span style="color: purple;">To my understanding, there seems to be not much heard on the Corona Virus in terms of research done on it. There are things we can do to continue training or we will be inactive and we will have poor health status.</span></span><br />
<br /></div>
<div style="background-color: white; color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif; text-align: justify;">
<span style="color: #274e13;"><span style="color: purple;">We need to know that it is important to stay where we are and especially stay in the house. We should, however, keep ourselves active. We could run at MacRitchie Reservoir, Parks, as the space between one to the other is reasonable in term of distance. This act of keeping ourselves fit can increase our vitality. </span></span></div>
<br />
<div style="background-color: white; color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif; text-align: justify;">
<span style="color: #274e13;"><span style="color: purple;">It is also important to not just exercise but also eat healthy food which could increase one vitality. Fruits like berries are good for the body as they have high anti-oxidants. Moreover, we have food which has turmeric, which has the highest antioxidant index, to make us have high immunity.</span></span><br />
<br /></div>
<div style="background-color: white; color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif; text-align: justify;">
<span style="color: #274e13;"><span style="color: purple;">As for Corona outbreak, my advise is for people to do exercise in the gym. If not much people are using the gym, it is good to do. One should be careful about hygiene etc. One should use one's towel.</span></span><br />
<br /></div>
<div style="background-color: white; text-align: justify;">
<div style="color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif;">
<span style="color: #274e13;"><span style="color: purple;">If one does not exercise during this period, it becomes disadvantageous, as one will become unfit and for corona to leave our lives is still an unknown thing. We become conscious of what food to eat, to be healthy a</span><span style="color: purple;">nd increase vitality and immunity, and these comes when we are conscious of health and fitness as important in our lives.</span></span></div>
<div style="color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif;">
<span style="color: #274e13;"><span style="color: purple;"><br /></span></span><span style="color: #274e13;"><span style="color: purple;"><br /></span></span></div>
<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<span style="font-size: x-small;"><b><span style="font-family: inherit; font-size: xx-small;"><br /></span></b>
<span style="font-family: inherit; font-size: xx-small;"><b>By Narayanan</b><br />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 the 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).</span></span><br />
<span style="font-size: x-small;"><span style="font-family: inherit; font-size: xx-small;"><br /></span>
<span style="color: #274e13;"><span style="color: purple; font-family: inherit; font-size: xx-small;"></span></span></span><br />
<span style="font-family: inherit; font-size: x-small;">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.</span><br />
<div style="color: #4e2800; font-family: arial, tahoma, helvetica, freesans, sans-serif;">
<span style="color: #274e13;"><span style="color: purple;"><br /></span></span></div>
</div>
Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-59032937629978368902020-03-07T05:09:00.001-08:002020-05-25T19:11:18.855-07:00Improving the 2.4km Time<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span>
<br />
<div style="text-align: justify;">
<div style="text-align: left;">
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span></div>
</div>
<br />
<span style="background-color: #fce5cd;"><span style="color: #274e13;">Written By Rameshon </span></span><br />
<br />
<span style="font-size: x-small;"><span style="color: purple;">Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</span></span><br />
<span style="font-size: x-small;"><span style="color: purple;">Masters in Education (University of Western Australia, 2005-2008)</span></span><br />
<br />
7th March 2020 <span style="background-color: #fce5cd;"></span><br />
<br />
<h3 class="post-title entry-title" itemprop="name">
<span style="font-size: large;">Improving the 2.4km Time
</span></h3>
<div class="post-header">
</div>
<span style="background-color: black; color: white;"><strong>Coach's Perspective</strong></span><br />
<span style="background-color: black;"><br />
<span style="color: white;"></span></span><br />
<strong><span style="background-color: black; color: white;">Improvement On The Test Day Itself</span></strong><br />
<span style="background-color: white; color: #674ea7;"><strong></strong></span><br />
<span style="background-color: white; color: #674ea7;"><strong>I shall
now discuss on running the 2.4km test on the day itself. This article
will give suggestions on what to do before and during the run of the
2.4km Test. In the next article, Part 2, I shall discuss on designing a
basic training program to improve your 2.4km timing.</strong> </span><br />
<br />
<span style="color: #674ea7;"><b>My coaching experience was put into
practice as a Physical Education teacher of Hwa Chong Institution (High
Sch, Mar 2000-Oct 2005) (College, Oct 2005 onwards)</b></span><br />
<br />
<span style="background-color: black; color: white;">Frequent running (3 days per week) as compared to Regular runs of 2 days training</span><br />
<br />
There was a time when I was working in the Hwa Chong Institution (High
school) in 2004, I was dealing with the 2.4km failures of secondary two students. They were given two days per week of remedial training to pass the 2.4km test. The boys were training for several weeks and months.
Eventually, I found that around 25 students of the sec 2 boys were failing the test again and again. Hence, I decided to put some
scientific principles into practice.<br />
<br />
I was left with three weeks to finish the whole NAPFA Test, around
August. I decided to have a heart to heart talk with the students to cooperate with me. I assured them that every day if they do the training of 20min run, they will pass the test or will improve the test time by a
bigger margin, instead of coming for the run twice per week. I told them that 3 days per week will ensure an aerobic training effect. As for two days per week training, the heart size will increase for a few days and then decrease in size. The boys finally relented to this.
Altogether, they came from Monday to Friday for the first week and then for the second week they came on Monday, Tuesday and Wednesday. I told them to rest on Thursday. On Friday, I took the test. Before the test, I told the boys to keep the mind positive all the way of the run. Negative thoughts will come, but they were told by me to consciously channel whatever positive thoughts that they could find. <br />
<br />
<span style="background-color: black; color: white;">Even Pace Running</span><br />
<br />
From my research at Loughborough University on 1500m run, I told them to run steadily and pace themselves well. Pacing themselves evenly throughout the run will, in fact, prevent stitch as compared to running with an unsteady pace. It is advisable to at a pace in order to prevent
huge lactate buildup, which will affect the last two laps, by going <span style="color: #674ea7;">quite
hard (85-90% effort) for 400m and then going hard (90-95% effort) for
the next 1600m or four rounds, eventually finishing the last round with
95-100% effort</span>. This would prevent the feeling that you are a
superman at the start, just to get deceived and see yourself dying out
at the last portion of the run. It is a false perception that many get
before the run that you feel very good. <br />
<br />
<span style="background-color: black; color: white;">Shortest Distance Travelled.</span><br />
<br />
I also told them to run close to the left hand of the lane of the track,
about 2 inches away, so that they do not run longer. The first lane is
400m, the second lane is 407m and third lane is 414m per round per lap. I
have seen students running in the centre of the first lane. It means
that the person is running 21metres extra for the 2.4km run test (3.5
metres per lap multiplied by 6). It is also a good idea not to run too close to the curve, for example, 1cm away from the curve. The nearness to the extreme left of the track will make a person swing to the right, instead of left, as the centripetal force will influence the run.
This is Physics put into practice. We may tend to run tangent, which means running straight, away from the curve. Another valuable advice to run the curve is to bend the body slightly to the left of the track to prevent the centripetal force affecting your run to a certain extent.
This can be seen from the motorcycle test pylon riding, where a
motorcyclist has to negotiate the curve while they are driving. In some running books, this has been written.<br />
<br />
During the run, it is a good idea to run with someone who has the same pace as you have. If the person is fast, one should let the person go.
However, if the person is slow, it will be a good idea to move forward to run behind the next person in front of you. Another thing they can do if the person is far in front of you is to have the eye point on the runner running in front. This is how I have been running races and kept
myself motivated during the run and hence kept myself working hard
throughout the run and obtain a better timing over time<br />
<br />
<span style="background-color: black; color: white;">Pacing Oneself Evenly During The Run.</span><br />
<br />
Also, if a person wants to run per round in 2minutes, they will end the run with 12min for the 2.4km. Hence, knowing and keeping aware of the run time per lap during the run is of paramount importance. One could write down the timing on the hand so that you can see whether you are hitting the time and pacing yourself well. It is a good idea to run with a light digital watch. As a competitive runner, I have shunned heavy and expensive watches for a light and simple watch. I have seen many people being attached to these material things which are temporary in nature. Some wear a heavy and expensive watch because of prestige. I
think that this is being childish. If you want to wear an expensive and heavy watch, I suggest that it can be worn after the run. A person who wants to do well should learn to do what is important to do rather than what he likes.<br />
<br />
<span style="background-color: black; color: white;">Benefits of Running Racing Shoe</span> <br />
<br />
It is also a good idea to wear a racing flat or spikes for the 2.4km
around the track. If the run is on the road or pavement, a racing shoe will help. The durability of the racing shoes can, in fact, last for several years. A racing shoe can, in fact, take away 10 to 20sec off one's gross timing of 2.4km. All my cross-country athletes who run with training shoe, usually post a slower time as compared to the racer where the athletes come back with a much faster timing. A training shoe is heavier and it is logical that the timing will be affected because of a
higher oxygen cost involved. However, it is advisable for a heavier person to wear a mid-range shoe, between a racer and a trainer, as this reduces the impact which can affect the run at the last two rounds.<br />
<br />
<span style="background-color: black; color: white;">Focus on Hands at the last stretch of the Run</span><br />
<br />
Several coaches usually may tell the athletes to work on the hands towards the last portion of the race. Towards the final portion of the
50m to 100m of the finish of the run, an athlete will come back with a
running technique which exhibits exhaustion. At that time, it would be advisable to use the hand technique and work on the hands to wind up the run. When the hand drives, the leg will follow suit. Hence, this can help a person to attain a better time by a few seconds.<br />
<br />
<span style="background-color: black; color: white;">Accelerate to the Finish</span><br />
<br />
At the finish, a number of runners usually decelerate the run, instead of accelerating to the finish. A strong finish will improve a person's timing. Hence, a person should think of running additional 5 to 10metres
after the end of the finish line. We usually see this in a 100m
race, where the sprinters decelerate after crossing the 100m line. You can see them going 20 to 40metres extra to achieve this advantage. We don't see sprinters stopping suddenly at the finish. This is to take advantage of the momentum and doing one's personal best.<br />
<br />
<span style="background-color: black; color: white;">Food Consumption</span><br />
<br />
If the race is in the morning, one should prevent oneself from consuming oily food in order to prevent yourself from going to the toilet frequently because of this. One may get diarrhoea. If the test is in the morning,
it is advisable to drink a coffee/milo and consume two slices of bread with butter or jam spread in between. This should be taken an hour before the run, at least. If the test is in the evening, it is advisable to eat and drink 3 hours prior to the test itself. This is to prevent any digestive problem and ensure proper digestion. <br />
<br />
<span style="background-color: black; color: white;">Water</span><br />
Last but not least, drinking water about 400 to 500ml of water will help one improve the later part of the run. The ones who will benefit immensely from this are those who stay in temperate countries.
Singapore is a hot and humid country. However, my suggestion to prevent
stitch affecting your race is to consume water an hour before the run.
<br />
<br />
<b><br /></b>
<b><span style="font-size: x-small;">Note:</span></b><br />
<span style="font-size: x-small;"><b><span style="font-size: xx-small;"><br /></span></b>
<span style="font-size: xx-small;"><b>By Narayanan</b><br />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).</span></span><br />
<span style="font-size: x-small;"><span style="font-size: xx-small;"><br /></span>
<span style="font-size: xx-small;">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.</span></span><br />
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-42637402318404225892019-08-19T08:24:00.001-07:002020-05-25T19:13:15.150-07:002019 Stanchart Marathon - Weather - Hot Versus Cold (Part 3)<div style="text-align: justify;">
<div style="text-align: left;">
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span></div>
</div>
<div style="text-align: justify;">
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: justify;">
<div style="text-align: left;">
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span></div>
</div>
<span style="color: red;"><i><br /></i></span>
By Rameshon<br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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Picture 1- Jonathan Kang, due to dehydration had to stop in Stanchart Marathon, in the past, for safety reason due to hot weather. </div>
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<span style="color: purple;">It is wise to know the difference between humidity and weather as it can help one in performing. In this essay, I shall explain, not on humidity, but on weather, in layman's term, so that one is focused in does the best from the understanding, and also being aware, such that one can manipulate a situation to help in one's running performance. </span></div>
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<span style="color: purple;">If the weather is hot, we sweat even while standing. It is good to avoid exercising at a time between 10 30am and 3 30pm, as the sun sends harmful rays to earth plus make the weather more hot than usual. As such, it is good to hydrate ourselves with water such that our body does not get overheated. When we run, we lose a lot of water. Water forms as perspiration to cool the bodily system down and act as 'air condition' for our body, so that our body does not get overheated, and one can focus on performance. The fitter one is, the faster one will perspire to cool down the system of the body, in order such that speed is not compromised. Usually, in the morning, it is cooler, and it is easier to perform. In the evening, when the sun sets, it is also easier to perform, as it is cooler. </span></div>
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<span style="color: purple;">So, weather, in simple terms, means that the weather is cooler or hotter. Discounting humidity, the cooler the weather it is easier to run faster, as we do not lose much fluid. In a hot climate, we lose a lot of water and sweat from the blood that comes out as perspiration, and this, in turn, affects the oxygen transport system, as blood becomes constricted. So, in simple terms, when it comes to weather, it is good to run in cooler weather. </span></div>
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<b>By Narayanan</b></span><br />
<span style="font-family: inherit; font-size: x-small;">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).</span><br />
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<span style="font-size: xx-small;">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.</span></span><br />
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-43312281299184877232019-08-18T20:26:00.001-07:002020-05-25T19:14:42.025-07:002019 Stanchart Marathon - Weather Plays a Role (Part 2)<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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By Rameshon<br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<i style="color: red;">Picture 1 - One of the Most Prolific runners of Hwa Chong Institution. Still, the Current National Schools 3000m record holder, 9min 21sec, for under 17, in 2003, who trained with me from 2001 - 2006). He used to train at 4pm.</i></div>
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<span style="color: blue;">This is the first time, Stanchart Marathon 2019 will be held in the evening. As I have trained and done workouts at a different time of the day, I would like to share with you on how weather plays an important role in running for the upcoming race.</span></div>
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<span style="background-color: white;"><span style="color: blue;">When I was a secondary schoolboy, I used to do time trials in MacRitchie Reservoir. Although the weather was hot, I found that my time trial timings were not affected. I used to wonder why is it that I feel reasonable okay during this time of the day, which is supposed to be hot. As opposed to this, although in the evening or night it seems cooler, surprisingly, I found out that I got to or had to sweat a lot. That means that I got to hydrate more in the evening rather than in the afternoon. Hydration depends on the loss of water from the body through sweat. </span></span></div>
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<span style="background-color: white;"><span style="color: blue;">I have, for the benefit of all marathoners, especially, put a link to show that in the afternoon, the humidity is much lower than in the evening or night. The drying ability of sweat is far better than evening or night. However, the weather at this time, at 4pm, can be hot. The sun's ray between 10am and 3 30pm is not good and it can be too hot for us, at that time of the day. Humidity can be as low as 56%. Evening the humidity can go to 80%.</span></span></div>
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<span style="background-color: white;"><span style="color: blue;">For runners, it is good to take note that it is important to know the difference between humidity and weather. The homework for you now is to find for yourself, before I inform you in my next post, whether humidity plays a more important role than the weather itself, on enhancing endurance sports performance.</span></span></div>
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<a href="https://www.timeanddate.com/weather/singapore/singapore">https://www.timeanddate.com/weather/singapore/singapore</a><br />
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<span style="font-size: xx-small;"><b>By Narayanan</b><br />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).</span></span><br />
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<span style="font-size: xx-small;">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.</span></span><br />
<span style="font-size: xx-small;"><br /></span>Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-68445748037180324842019-08-18T07:44:00.001-07:002020-05-25T19:16:31.866-07:00Marathon - Standard Chartered Marathon 2019<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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By Rameshon<br />
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span><br />
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<b>A Comparison between Running Morning, Evening or Mid-night</b><br />
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Pic 1: M.Rameshon with Wilson Kipketer (Former 800m world record holder)<b><br /></b>
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<span style="color: #073763;">As compared to running in the morning, evening and night, it is usually 4pm that one feels it is good to run. Why? Even though the weather is hot, the humidity is low. It is, in fact, one of the best time to run. However, after that, till mid-night, the humidity gets higher.</span><br />
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<span style="color: #073763;">Hence, my stake is to run more in the evening or night, which is close to 7pm, as the sunsets. The weather gets cooler and it helps one not to lose bodily fluid and the need to have to hydrate too much water, while one has to focus on running performance itself. </span><br />
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<span style="color: #073763;">One thing many fail to do is to find out how to cool down the body before the run and during the run that will help in running performance.</span><br />
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<span style="font-size: xx-small;"><b>By Narayanan</b><br />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).</span></span><br />
<span style="font-size: x-small;"><span style="font-size: xx-small;"><br /></span>
<span style="font-size: xx-small;">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.</span></span><br />
<br />Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-55423294707944542352018-11-20T08:30:00.000-08:002020-05-25T19:18:34.011-07:00Meditation – For Runners To Improve Performance<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px;">
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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By Rameshon</div>
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<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">In the Loughborough University of Technology, we were taught to do meditation for enhancing performance in running. When it matters most, in high-level performance, many choke when they are under pressure. It is said that stress can be catastrophic if not attended by coping strategies. </span></span></div>
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<span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">Hence, it should be reiterated that high-level competition has high-level stress. All the more meditation becomes more important. Our former Psychology lecturer in Loughborough University Dr Jones, who worked with British Olympians, told us that meditation does increase cardiac output during an exercise bout and that it is also good for endurance. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003366;">My experience in meditation is that it enables one to have a kind of feeling that anything can be accomplished by oneself if one put their heart, mind and soul in it. Impossible becomes possible. All religions say the same thing based on one thing. They say that we are the soul and not this body. When one identifies oneself with the body, only limitation sets in. One becomes selfish as well. In the end, the outcome is unhappiness, as well. It is said that one can have everything in the world, but still will feel that there is something lacking within oneself, and one will keep searching outside for peace or contentment.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003366;">When one identifies oneself with the soul, they will feel that they have boundless energy within themselves. One becomes selfless and has the ability to work from morning till night, not feeling tired. This is my experience. One will feel like a superman. One does not have to do 10 hours of meditation. Just 20min should be enough and the only thing one needs to do is to sit down on a comfortable chair, with spine erect, and be in a quiet place, and do meditation. Take note that meditation is not sleeping, as one will feel good and will relax into sleep. There are many meditation practises to one’s temperament and inclination. There is practise for it, and there is a wide variety of them. </span></span></div>
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<span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">A number of feats in running, I believe that I have achieved, comes not just from training but also from the practice of meditation as well. </span></span></div>
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<span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">As such, in the coming post, please go to my blog post to do some of the meditation that I have done and have benefited. Do it if you feel it may help you.</span></span></div>
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<span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">Meditation is good as it makes us feel that we are not lacking anything, over a period of time. We lose our body consciousness and feel unlimited, and it is like a battery charger. It is easier to succeed in things. The reason is that when we have body consciousness, it makes us feel limited and we tend to feel something is missing from us throughout life, although we may have everything in this material world. Thus, we do not feel confident and it is translated to our </span></span><span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">performance outside. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003366;">As for the practice of meditation, a commitment of 20min is not easy. People may say, “I am not free.” “I have to catch up with my friend” etc. Even running training of 3 to 4 times per week is quite difficult. Hence, it is even harder to complement meditation with running as well. It becomes a bigger challenge. </span></span></div>
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<span style="box-sizing: border-box; color: #003366;"><span style="box-sizing: border-box; font-weight: 700;">During my intensive training days, I could sleep 3 hours per day as I was including meditation. Also, I always feel energetic all the time with meditation. </span></span></div>
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<span style="font-family: inherit; font-size: xx-small;"><b>By Narayanan</b><br />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 the 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).</span></span><br />
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<span style="font-family: inherit; font-size: xx-small;">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.</span></span><br />
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<span style="box-sizing: border-box; color: #003300;"><em style="box-sizing: border-box;">Edited By a Flexifitness staff.</em></span></div>
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-83178401757769370062018-11-15T06:44:00.000-08:002020-05-25T19:24:25.160-07:00Good Food – How to Increase Energy?<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px;">
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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By Rameshon</div>
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<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: black;">Spices and Fruits – A Summary</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6_Ifh6Mu8HxOBSo90Fl5uOwEGMd9OaCU4yYHsxM95zwBUnyjCyq9mNK8fcUwqiDIojflkKZgmZfswAnhyMwLuFaLzbhNOQW13c1eyBv8FWecZrYHHwD_HKN7R1l5RbEQIdESyfr88AOoT/s1600/Turmeric.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="628" data-original-width="1200" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6_Ifh6Mu8HxOBSo90Fl5uOwEGMd9OaCU4yYHsxM95zwBUnyjCyq9mNK8fcUwqiDIojflkKZgmZfswAnhyMwLuFaLzbhNOQW13c1eyBv8FWecZrYHHwD_HKN7R1l5RbEQIdESyfr88AOoT/s320/Turmeric.jpg" width="320" /></a></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: navy;">I can write on this topic and it can be lengthy. In short, take note that spices have the highest score for vitality, compared to fruits, which comes next. After an intensive study, it was noticed that turmeric has the highest vitality score. Sri Sri Ravi Shankar told during talks that it is wise to put turmeric in food, at least a little quantity. There are many studies to show that turmeric can prevent cancer in a person. It can prevent innumerable sickness and diseases as well.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUQwIS5giLOgQ0x2Q0HE8MfRFbINDUPbXHdeHufWIz7BTgambkzLF7xAGAsSML-pCZbBLo4eXwIDlJRx8g32WafaEBSLneRv5phqGg2uuFASmddLAGKHpmBKka0yPLWkdYr9EmDqqujtbq/s1600/Berries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="825" data-original-width="1100" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUQwIS5giLOgQ0x2Q0HE8MfRFbINDUPbXHdeHufWIz7BTgambkzLF7xAGAsSML-pCZbBLo4eXwIDlJRx8g32WafaEBSLneRv5phqGg2uuFASmddLAGKHpmBKka0yPLWkdYr9EmDqqujtbq/s320/Berries.jpg" width="320" /></a></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: navy;">Out of fruits, the family of berries are the best in vitality score. Blueberries have one of the highest scores for the berries family of fruits. Studies prove this so. </span></span><span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: navy;">Having discussed on the summary of Spices and Fruits, I will summarise below on how I come to know about Sattwic, Rajasic and Tamasic food and give some details on the meaning as well. After that, I will list out all the food items for people to understand easily and on the classifications to enable people to choose food wisely. </span></span></div>
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<span style="box-sizing: border-box; color: black;"><span style="box-sizing: border-box; font-weight: 700;">An Explanation on Sattwic, Rajasic and Tamasic Food: My Experiences on Food – The Super Food (Sattwic Food, The Yogic Diet)</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">In the past, I read a book on Dr Sivananda (1987-1961), who became a doctor by profession. He explained the meaning of Sattwic, Rajasic and Tamasic, from his experience. Hence, I chose my food wisely during my competitive years. Dr Sivananda wrote more than 100, maybe even 200 books on health, diet, yoga, etc. Due to my strict regiment in my diet, I found abundant energy when I chose Sattwic as opposed to Rajasic and Tamasic food. Feeling of being strong will set in mind and body and there will be serenity of mind. One could do visualisation and mental training properly with clarity. I remember Dr Edgar Tham telling us in the 1995 SEA Games in Chiengmai, “CLARITY is POWER.” Also, I found that it was hard to get an injury when you are consuming food like fruits every day as anti-oxidants are found to be abundant in them. Anti-oxidants cause a person to recover faster and the immunity of the body will be very good. You will have excellent health.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Hence, let me discuss the topic on the 3 types of food which will prevent us from falling sick and feeling revitalized.</span></span></div>
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<span style="box-sizing: border-box; color: black;"><span style="box-sizing: border-box; font-weight: 700;">The 3 Types of Food – Sattwic, Rajasic and Tamasic Food</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">There are altogether three kinds of food that a man consume – Sattwic, Rajasic and Tamasic. Moreover, according to the gunas or temperament, a man is controlled by Sattwa, Rajas, Tamas. Sattwic food makes you light, feel-good and renders the mind calm and serene. People who want to have a good meditation should take Sattwic types of food. If your mind is calm, you can meditate better. If your mind is not calm, it is difficult to meditate. Examples of sattwic food are fruits, barley, vegetables, etc. Rajasic food makes you feel energetic. Examples of Rajasic food are chilli, meat, fish, eggs, etc. Rajasic food excites passion and makes you lose the calmness. The last, but not least, is Tamasic. Tamasic food makes a person lazy and dull. Examples of Tamasic food is unripe fruits, over-ripe fruit, more than 3-hour food, reheated food, food kept for several days, etc.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Hence, to put it in a nutshell, all food has these three different characteristics. Different foods exercise different effects on different compartments of the brain or the mind. Thus, a man’s nature is greatly influenced by the food that he consumes. The fact that man feels a desire for certain foods is according to his guna or temperament.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">A man achieves all his purposes in the world through the body. It is the vehicle that takes him towards his aim, purpose, target and goal. Therefore, it is advisable to keep it clean, strong and healthy. The body is a form by the mind. The body and the mind are actually connected. The food that the body takes has a vital effect on the mind and activities. Therefore, whatever we consume or foods that build the body and the mind should be pure, nutritious and wholesome.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Every food we see is of threefold. The food is either Sattwic, Rajasic or Tamasic according to its character and it has an effect upon the body and the mind. You can find out the nature or temperament of a man from the nature of the food he takes. This can be seen in animals that take vegetarian food, for example, elephants, cows, horses and goat are usually calm. Animals like tiger and lion are usually not calm and are controlled by the nature of the Rajasic temperament that they derived from meat. You can find out your own nature, whether you are Sattwic, Rajasic or Tamasic from the food you take. It is wise if you can abandon the Rajasic and the Tamasic foodstuffs and take to the Sattwic diet.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Also, our daily life is controlled by these three modes of gunas Sattwic, Rajasic and Tamasic and they keep changing throughout the day. Only by sticking to Sattwic food, one can, over time, have more of the Sattwa qualities lightness and calmness and less of getting oneself irritated or feeling of being lazy.</span></span></div>
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<span style="box-sizing: border-box; color: #333399; font-size: 14pt;"><span style="box-sizing: border-box; font-weight: 700;">Now, I shall enumerate the food that has these 3 qualities.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: black;">Sattwic Food</span> – Added benefits are it increases vitality and strength in one’s body. A person will have cheerfulness, mental clarity and serenity by eating these type of food. Mental poise can be attained by eating this type of food. The body will be full of energy and one would feel energetic throughout the day. Hence, Sattwic foods are highly conducive and beneficial to health.</span></span></div>
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<span style="box-sizing: border-box; color: black;"><span style="box-sizing: border-box; font-weight: 700;">Examples of Sattwic Food</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Fresh ripe fruits like papaya, mango, orange, apple, starfruit, honeydew, berries, etc</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">(most fruits)</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Milk</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Butter</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Nuts like unsalted almonds, peanut, groundnut, hazelnut, walnut, etc (most nuts)</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">vegetables like cabbage, broccoli, spinach, various types of beans etc (most vegetables)</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">dates</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">barley</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">wheat </span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">cereal</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">oats</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">brown bread</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">vegetables</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">ugali (Kenyan staple food)</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">corn flakes</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">pasta</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">brown rice</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">brown sugar</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">wheetabix</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">macaroni</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">spaghetti</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">chapati (Indian bread made of wheat)</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">naan (Indian bread. Make sure it is made of wheat and not rice flour)</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">There are others as well. Take note that Fruits, vegetables, brown bread and rice form most part of our food.</span></span></div>
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<span style="box-sizing: border-box; color: black;"><span style="box-sizing: border-box; font-weight: 700;">Rajasic Food</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Rajasic Food distracts the mind, excites passion and one gets disturbed by emotions. this causes restlessness of the mind. The mind will think about one thing and then quickly switch to another causing one to lose focus. In short, the mind is caused to have cravings. The mind, thus, thinks about many things.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">fish</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">meat </span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">liquor</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">egg</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">pungent condiments</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">sweets</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">onion</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">garlic </span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">lemon</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">tea</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">coffee</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">betel nut</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">black gram</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">clove</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">brinjal</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">fried bread</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">fried rice with chilli</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">food with curry</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">salty food</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">mustard</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">pungent pickles</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">ladies’ finger</span></span></div>
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<span style="box-sizing: border-box; color: black;"><span style="box-sizing: border-box; font-weight: 700;">Tamasic Food</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Stale</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">dry </span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">without juice</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">putrid articles</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">cocaine</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">opium</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">ganga</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">unripe fruits</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">wine</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">garlic</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">onion</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">overripe fruits</span></span><br />
<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">liquor</span></span></div>
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<span style="box-sizing: border-box; color: black;"><span style="box-sizing: border-box; font-weight: 700;">The more complete food</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Milk is the best food for yogis but it may not suit everyone. If one finds that one form of diet is not suitable, it would be advisable to change the diet and try some other Sattwic articles of food as this is a common-sense approach.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Milk should be boiled as soon as the boiling point is reached. Too much boiling destroys the nutritions and makes the milk quite useless.</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;"><br /></span></span></div>
<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
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<span style="font-family: inherit; font-size: xx-small;"><b>By Narayanan</b><br />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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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).</span></span><br />
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<span style="font-family: inherit; font-size: x-small;">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.</span><br />
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-41629097475204995422018-11-13T01:18:00.001-08:002020-05-25T19:25:42.859-07:00Enthusiasm – How To Increase it?<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px;">
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><br /></b></i></span>
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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By Rameshon</div>
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<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<span style="color: #003300; font-weight: 700; text-align: justify;">In the past, I used to do several talks. The biggest project on running that I have ever done was the EKIN Project. I was doing for NIKE, who were formerly my sponsors. They were my first full-fledged financial (cash) and non-financial sponsor (in-kind) for running and I was given a number of talks in the past. I have given talks just before Stanchart Marathons, a few years ago.</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">In one of the talk, with a group of nurses, my topic was on running. I did this in the year 2008. Of the questions raised, one of the male nurses asked me a very important question on running. He asked, “What goes into your mind when you run, what really motivates you to run.”</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">I asked him, “Why are you asking me this as you can ask me about how I train etc and so on”. He told me, “It is willpower to run. For us, we want to run, but we are lazy. I am wondering what thoughts go through your mind to continue running.” At that time, I was purely puzzled and I told that I am very motivated to run and it is very easy to run. I told him,” I feel like running, so I run and I do not feel bored to run.” For me, even now, I feel that the best answer is to see and hear a real-life exemplary. It can be elite runners etc. I told him, “If you read the autobiography of great runners you will be very motivated.” That was how I did it. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Looking back, as time passes, I can see that sometimes we feel lazy. Even if we have goals, there is a possibility, as we may relent to indiscipline and try to laze around by meeting up friends or go for coffee or watch the television, instead of running and getting the stress of life out of us. Personally, to me, there is more to this when we talk about motivation and enthusiasm. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Only after meeting Sri Sri Ravi Shankar, Founder of Art of Living, I realised that there is a thing called fatigue. There is also this thing called the four sources of energy. Sri Sri Ravi Shankar told that we get energy from food (which has water as well), breathing, sleep and from inspiration (which includes meditation, positive words etc). All these four can increase one’s energy, and that energy is connected to enthusiasm.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Sri Sri Ravi Shankar says, “Enthusiasm is like the tip of the fire, it is always up, not down.” He also said that when one is joyful, one is able to counter tiredness and fatigue. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">I shall discuss these four sources of energy in detail on another blog post, in order not to bore people reading who are reading on. In this section, I shall summarise on the benefits of breathing technique, which is the most important source of energy. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Only in 1995, I realised that I was feeling burnout from running and nothing could help or save me. People encouraged and motivated me to continue training. They also told me to train with them as a group. To this, I did not budge as I just did not feel like running. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Then, I chanced upon a book on sports which told about the breathing technique. Straightaway, I took a flight to India, Bangalore, Kanakapura Road, to Sri Sri Ravi Shankar Ashram. I did a basic breathing technique course and learned about Sudarshan Kriya. Immediately, after that, I did an advance course. After completion, in order to refresh myself, I did the advance course again, twice. My energy was up. I could feel it. I felt recharged instead of having this run-down feeling. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">When I came back from the Ashram from India, I kept practising the Sudarshan Kriya, again and again, until I took part in Chiangmai 1995 SEA Games Marathon. I did<span style="box-sizing: border-box; color: red;"> 2hr 24min 22sec</span> and broke the men’s open national record for the marathon, while Yvonne Danson did <span style="box-sizing: border-box; color: red;">2hr 34min</span> to break the women’s national record. Both of us were the only two from the track and field events to qualify for Olympics from the SEA Games performance. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">The training times before the SEA Games were all improving consistently all because of the positive things I have learnt from the Ashram plus the breathing technique as it is known that proper breathing technique normalises the emotion and enables one to perform well in sports and one can, in fact, perform better at peak performance. As such, I feel that breathing correctly and doing deep breathing technique does bring about an increase in the energy level of a person, which in a way increases enthusiasm also. My burnout feeling vanished after coming back from India to train for the SEA Games in 1995 and I did very well. I was overjoyed and I did not know how to express myself. I was on top of the world.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">About the other three sources of energy, food, sleep, inspiration, I will discuss in my next blog post. Just take note that if a fish comes out of the water, it cannot live without water. Likewise, in water, we cannot live without air, even for a few minutes. That shows how important breathing compared to other sources energy is and it is good to attend to the breath to be centred to oneself and increase one’s enthusiasm. </span></span></div>
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: navy;"><br /></span></em></div>
<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
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<span style="font-family: inherit; font-size: xx-small;"><b>By Narayanan</b><br />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 the 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).</span></span><br />
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; font-family: inherit;"></span></em></span><br />
<span style="font-family: inherit; font-size: x-small;">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.</span><br />
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: navy;">Edited By a Flexifitness staff!</span></em></div>
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-14164306689905671612018-11-12T04:43:00.001-08:002020-05-25T19:28:37.156-07:00Which is Important – Goodie Bag, Medal or Timing? (Part 3)<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px;">
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;"></span></em><br />
<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;"><br /></span></em>
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By Rameshon</div>
<div style="color: black; font-family: "Comic Sans MS"; font-size: medium;">
<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">All along, I used to wonder about why people want goodie bag, a bag that contains a t-shirt, bag and some items from the sponsors, like granola bar etc, in a race. Earlier on, to me, a goodie bag does not make any sense. I run, so long I have a number tag to run, that is all. Later, I found out that some people, just want to show to people that they have a branded t-shirt. They like to hear their friends ask, ” Where you get this ADIDAS or NIKE t-shirt, it looks nice on you. How to get it?” </span></span></div>
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<span style="color: #003300; font-weight: 700; text-align: justify;">In my trainee teacher days, I have seen my course mates, who take part in a running race, because of the t-shirt. I have heard a female coursemate telling, "I have registered in the race because the t-shirt is very nice.” "I am not running in the race at all, actually.”</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">From then on, that must have made organisers to bring in ‘the finisher t-shirt’. It came about by the race organisers who want to increase sports participation in a person, to complete a race. This guarantees participation in a race. The more people participate, in an activity, the less one is worried about health care. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">In Physiology, it is written that the real truth in life is human beings are made to be outdoor beings, as opposed to indoor. If we are more indoor, we will get into problems, especially to do with health. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">The ‘finisher t-shirt’ does play as motivation for people to come forward to complete the race. The people see some material things which motivate them to run, and in this way, the sponsor gets their money’s worth, by people being attracted by the brand of the t-shirt. This enables the organisers of the race to invite many future potential runners to come forward. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Hence, it is important to organise in a way such that no runner runs the wrong route. An Organiser should ensure this before organising the race. If one look at Hong Kong Marathon, where there are several races, on the day itself, the 10km </span><span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box;">half-marathon etc are held, where there is no place for one to go the wrong route. In Berlin Marathon, London Marathon etc, I h</span>ave not heard people going the wrong route. This going off to the wrong route must stop, as it may dampen a person’s mood to run in the next race. If a race goes wrong, people will not come for future races and this will make people to eventually not train. In the long run, they have to pay a hefty sum to manage their own health care. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">All that I have mentioned above is for people who register in a race as first-timers or a group of runners who continuously for the sake of goodie bags, as they are pleased with the branded t-shirt, which to my thinking is okay. The next step, they could think is to improve their timing, from 2hr, 10km time, to 1hr 40min and later on to do 1hr 20min. A person I know, who joined our programme, finally did 1hr 04min from 2hr personal best. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">For casual runners, a simple improvement in personal best will be good as many out there can do a 1hr to 1 hr 10min in a race, over time, if they train 3 times per week. Moreover, even if one does not get any medal, an improvement in time will do. If one gets a finisher t-shirt or medal, it is a souvenir for one to keep.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">In psychological books, it has been found that many out there run if the goodie bags are good. It is extrinsic motivation, not intrinsic. External awards do attract one to take part in a race and make one run in a race, in the future. </span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">By and large, nowadays, I have seen people running to get a good time, not just getting the goodie bags. Hence, it is good for the organisers not to let the public down by organising races properly. Else, it is unwise to organise one.</span></span><br />
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<span style="box-sizing: inherit; margin-bottom: 30px !important;"><em style="box-sizing: inherit; margin-bottom: 30px !important;">If One is interested to start a running Programme, we offer Group Class and Personal training session. Please go to Flexifitness Website to Find out more.</em></span></h4>
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<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b><br />
<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span><br />
<span style="font-family: inherit; font-size: x-small;">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).</span><br />
<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span><br />
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<em style="box-sizing: border-box; color: #993300;">Edited by a Flexifitness staff.</em></div>
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-69107228911084117332018-11-12T04:42:00.001-08:002020-05-25T19:31:04.465-07:00Which is Important – Medal or Timing? (Part 2)<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px; text-align: justify;">
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span></div>
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By Rameshon</div>
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<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">When I was young, in primary school, I was not able to win any medal in any track and field race. The only medal I got was from soccer, and our group called Paul House, came in as champions for inter-class for primary 6 level. I was in De Salle Primary School at that time.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyubbsYij9aCRLRannC9wFwV9uKRozth2JixtECzcFRUyWHpHiFVYADCHMaLJoZVLElsCVtqQMDwJqkUAYNUXdlSR66dVgiOB9SMEIq6Y244CtQSixMwtclxE57TVh2-ZpdHmNGflgtNb-/s1600/posbrameshon.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="657" data-original-width="964" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyubbsYij9aCRLRannC9wFwV9uKRozth2JixtECzcFRUyWHpHiFVYADCHMaLJoZVLElsCVtqQMDwJqkUAYNUXdlSR66dVgiOB9SMEIq6Y244CtQSixMwtclxE57TVh2-ZpdHmNGflgtNb-/s320/posbrameshon.bmp" width="320" /></a></div>
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; color: #993300;">Picture 1 – Now, my focus is to see how fast I can run as a 53-year-old runner in veteran races. My time in POSB Run was 39m 55sec for the 10km race. </span></span></em></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">In Secondary school, in St Joseph’s Institution, however, I was winning top 3 for the class in 1500m, 3000m track race, and 4.8km cross country race, held at MacRitchie Reservoir, in the past. For inter-class, I was able to win a medal, not only for running but soccer and basketball as well. There is a time that I was used as a referee for inter-class as there was no teacher official on that day. I had to assist. However, except for inter-class, I could not win any medal for national schools sports for running or soccer or for basketball, and that made me train even harder for it, and I was yearning to get a National School’s medal. I also did not know which to choose.</span></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">I thought about soccer as I liked it. However, my teacher Mr Coleman Baptist told me that running will be good for me. </span></span><span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: #003300;">Only when I was at secondary four, I got 6th position, as I was ranked top 10 in the Under 17 boys. So, medals did play a role in making me motivated, earlier on in my life. I broke the SJI 4.8km cross country record, where I did 15m 56sec.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">Later on, I started to get top 6 medals for most of the community centre races, SWIFT and SAAA Cross Country Championships. It was from 1989 to 1992, that I was able to come in first for 5km, 10km, 15km, 10miles, half–marathon and for the marathon. I accumulated so many medals. Over time, I found that going for timing and not medals is more important and I wanted to do a <span style="box-sizing: border-box; color: #993300;">sub-2hr 30min</span> time for the marathon.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">I ran in shorter races like 5km and 10km. Runners like M. Maran ran against me in 5km race, in one of the years, and he was defeated by me. In SAAA 10km race, he was overtaken by me again. M.Maran is a 4.8km <span style="box-sizing: border-box; color: #993300;">14m 13sec</span> runner, fastest ever schools runner in Singapore till now. He is also a SEA Games bronze medal winner and a current national record holder for 3000m steeplechase, with a time of <span style="box-sizing: border-box; color: #993300;">9m 11sec</span>. He also had a personal best time of <span style="box-sizing: border-box; color: #993300;">3min 53sec</span> for 1500m. He has got a medal for Asian Youth Track and Field Championships.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">His former training partner Saravanan did <span style="box-sizing: border-box; color: #993300;">3min 53sec</span> in 1500m. Saravanan has a personal best of <span style="box-sizing: border-box; color: #993300;">3min 59sec</span> for National Schools 1500m, and until now nobody has broken. There was once he came for a 10km race, in that race, Saravanan was beaten. I did <span style="box-sizing: border-box; color: #993300;">32min 52sec</span>, while he did <span style="box-sizing: border-box; color: #993300;">32min 54sec.</span></span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">Anyway, I was stuck with a marathon time of 2hr 30min done in 1991, California. In order to improve my time, I decided to use my own money and my parent's money to pursue my further studies at Loughborough University.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">By going for timing, medals just kept coming to me. However, my focus was the timing. The timing was important, as it in itself formed a kind of motivation, where I was not able to get the same feeling from attaining medals and rewards.</span></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">Therefore, it is good to take note that medals do help one in getting oneself motivated to aim for something material, to show that one is, in fact, good. As, one keep going in the journey of improvement, over time, the timing element comes into play as the most important reason for training and makes one sacrifice time, money and effort. The joy that one gets from attaining great success in timing, is something that it is hard to express and it cannot be expressed. Once attained the real challenge comes for keeping quiet. If one keeps crowing, then it is like you are running for fame and glory, instead of feeling a sense of achieving an excellent effort.</span></span><br />
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<span style="box-sizing: border-box; color: #993300;"><em style="box-sizing: border-box;">Picture 2 – At age 43 years old, I came in as the Men’s Open category champion and Daniel Ling (left) and Dr Ben Tan (right), were second and third in Stanchart Marathon, respectively. It was teamwork. Having won races, it was time to enable others to do well. </em></span></div>
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<span style="box-sizing: border-box; color: #003300;"><span style="box-sizing: border-box; font-weight: 700;">One will feel euphoric when one attains the targeted time in the long run that one has planned for.</span></span></div>
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<span style="box-sizing: inherit; margin-bottom: 30px !important;"><em style="box-sizing: inherit; margin-bottom: 30px !important;">If One Is Interested To Start A Running Programme, We Offer Group Class And Personal Training Session. Please Go To Flexifitness Website To Find Out More.</em></span></h4>
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<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
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<span style="font-family: inherit; font-size: x-small;">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).</span></div>
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<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span></div>
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<span style="color: navy; font-weight: 700;">Edited By a Flexifitness staff.</span><br />
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-88722461593526777632018-11-09T07:58:00.002-08:002020-05-25T19:35:08.109-07:00Which is Important – Medal or Timing?<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px;">
<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b>Note:</b></i></span><br />
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<i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you have any queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span><br />
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By Rameshon</div>
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<span style="background-color: white; color: #4c1130; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: x-small;"><i>Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)</i></span></div>
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><span style="color: #4c1130; font-size: x-small;">Masters in Education (University of Western Australia, 2005-2008)</span></i></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">To awaken the intrinsic motivation in a person, I take this opportunity to write this essay. Before that, I have to thank my coach, Alan, as he has a personality of humility. It is genuine. He taught me the process on how to go beyond awards and rewards and to enjoy and evolve in running. The best part of Alan is, when he wins a race, I have never seen him crow to anyone, once. As, such, I will go to the topic that I want to talk. It is to compare between getting a medal or one wants an improved time, from a time trial or a race.</span></span><br />
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;"><em style="box-sizing: border-box; color: #993300;">Picture 1 – Jack Buckner, a 13min 10sec 5000m runner is a friend of Alan. </em></span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">In my first year studying at Loughborough University, I met a number of top runners. After my first cross country race, I was introduced to Alan Guilder by Tim Dickenson, by former Captain of Loughborough University Cross Country Team. I was happy to train with Alan Guilder every morning. Alan was a <span style="box-sizing: border-box; color: red;">13min 32sec<span style="box-sizing: border-box; color: green;"> for</span></span> 5000m track runner, and a number of races in Loughborough itself, he usually comes not second, but first. </span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">In Loughborough Echo Run, while Tim Dickenson came in second in Men Open’s category, with a time of 30min 30sec for 10km, I did<span style="box-sizing: border-box; color: red;"> 31min 46sec</span> and came in 10th. Both of us were two athletes of Loughborough University to come in top 10. Most of my Loughborough University friends were middle-distance runners, as middle distance running was a craze in Loughborough. There were about 20 middle distance runners I saw, some were <span style="box-sizing: border-box; color: red;">3min 36sec</span> people. The slowest 1500m runner was doing <span style="box-sizing: border-box; color: red;">3min 53sec</span>, not any slower. Such was the standard in Loughborough University Athletics Team. Some runners do come from outside to join us. Over time, my friend Tim did a time of 48min flat for 15.2km run, with Alan. </span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">After my first year, I told Alan to be my personal coach and to plan for me everything. At that time, I was selected for National representation in IAAF World Half-Marathon, which I was supposed to go, and it fell on Sunday, 3, October 1993. Instead, I ran for Singapore in the Berlin Marathon, in Sept 1993. It was under him that I did <span style="box-sizing: border-box; color: red;">2hr 28min </span>personal best time and a then-national record. (Later I bettered it to<span style="box-sizing: border-box; color: red;"> 2hr 24min</span> in Chiangmai SEA Games 1995). While training in Loughborough I also did a couple of very fast runs under him, which I will write in another blog post, in the future. Watch for it!</span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">While running one day, I asked Alan on whether the timing is important or medal. To this, he told me that he has run in a race where he did not do well at all, but he got the gold and he was first. Many poured encouraging words and told congratulations to him. He told me that he felt that the gold was worthless as he did not get even a personal best time. He said, “In another race, I did exceptionally well, but I was not congratulated at all.” </span></span><span style="color: green; font-weight: 700;">“</span><span style="color: green; font-weight: 700;">I came in sixteenth, but it was a very good personal best time. No one congratulated”. </span><span style="color: green; font-weight: 700;">“</span><span style="color: green; font-weight: 700;">People are funny.” The key message, in summary, told by Coach Alan was to go for a personal best time and not to be affected by the medals. To him, medals are just extrinsic rewards, to motivate and it is not as powerful as improving one's timing, which is an intrinsic reward, and it comes from within us. We tend to become enthusiastic through this. Hence, I followed this principle throughout my life, after leaving Loughborough University. </span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">In my life, I carefully choose a race by seeing all details and have a statistical analysis of which race is good, i.e., having a fast course and a valid course and it is organised by AIMS so that the race route is accurately measured. That was how I got the fastest ever Singaporean to do a <em style="box-sizing: border-box;">half-marathon</em> time of <span style="box-sizing: border-box; color: red; font-size: 18pt;">1hr 04min</span> in Johore Half-Marathon and having a marathon time of <span style="box-sizing: border-box; color: red;">2hr 24min 22sec</span> performed in Chiangmai Marathon. I was able to go beyond getting awards, rewards and not use people’s wrong perception of winning, through Alan’s wisdom.</span></span></div>
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<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
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<span style="font-family: inherit; font-size: x-small;">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).</span></div>
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<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span></div>
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.comtag:blogger.com,1999:blog-6373683750179624936.post-71356936760860493342018-11-09T07:57:00.002-08:002020-05-25T19:38:13.117-07:00Rameshon Shares his National Record, Half–Marathon Stories.<div style="box-sizing: border-box; color: #373736; font-family: 'Fira Sans', sans-serif; font-size: 16px; line-height: 22px; margin-bottom: 15px; text-align: justify;">
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<span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><span style="background-color: white; color: #4e2800; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"></span><i style="font-size: small;"><b></b></i><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><i><b><span style="font-size: x-small;">If you are keen and have queries, please contact Coach Rameshon at </span>9100 4369<span style="font-size: x-small;"> or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website </span></b></i></span><a href="http://flexifitness.com.sg/" style="font-family: "fira sans", sans-serif;">http://flexifitness.com.sg</a><span style="font-size: x-small;"> (for more information on him and his programmes)</span></div>
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<span style="box-sizing: border-box; color: maroon;"><em style="box-sizing: border-box;">By Tan Maviviv</em></span></div>
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<span style="box-sizing: border-box; color: #993300;"><em style="box-sizing: border-box;">Picture 1 – Multiple events National Representative – Between 5000m and marathon. Current National Record Holder</em></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">So far, Mr Rameshon has spoken about a number of events. Most of the time he has been talking about a marathon. There were other national representations as well that he has run.</span></span><br />
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;">Picture 2 – In MOE Olive Run, at veteran age, 5km, he came in as the champion</span></em></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: green;">One of the thing that makes me wonder is on how about the half – marathon race before he talks about other races. He has not shared much about these races, as he says that he has run it and at that time. All the timing he gives are valid and reliable from races. As Mr Rameshon qualified for Olympics B category, the then SAAA chose a high jumper, Wong Yew Tong and Yvonne Danson to represent Singapore in Olympics. Wong Yew Tong, however, actually did not qualify for Olympics at all but he was given the green light. Yvonne Danson was chosen as she did qualify for Olympics, unlike Wong Yew Tong. </span></span></div>
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<span style="box-sizing: border-box; color: green;"><span style="box-sizing: border-box; font-weight: 700;">Till now, many are wondering why Mr Rameshon was not selected for Olympics as he actually qualified for it and instead Wong Yew Tong who did not make the cut for Olympic qualification was allowed to go. No one gave an explanation to Mr Rameshon and this is still unanswered, and it is still a mystery for him. Yvonne Danson wanted Mr Rameshon to come along. After the Olympics event Danson told Mr Rameshon that in the first few jumps, Wong Yew Tong was not able to clear even the first qualifying height, of 2.10m.</span></span></div>
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<em style="box-sizing: border-box;"><span style="box-sizing: border-box; color: #993300;">Picture 3 – Singapore International Marathon 1994 December, Local champion and a personal best of 2hr 34min 02sec. National best is 2hr 24min 22sec. </span></em></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: green;">Then, Mr Rameshon decided to retire as the making it to the Olympics was his lifelong target and he had made it. Whether chosen or not, it did not matter, as he knew that the power to decide was not in his hand, as it was left to people who he was not able to communicate. If the qualifying is by merit, he would have continued as it shows validity, reliability and fairness. All he knows is that he had qualified for the Olympics and this is staying in his memory and it is still fresh.</span></span><br />
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<em style="box-sizing: border-box; color: #993300; text-align: left;">Picture 4 – At present, the Head Coach of Flexifitness. </em></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: green;">After retirement, he represented Singapore for the half-marathon, as he was still a current national record holder then. He was sent to Sendai. In the early 1990s, Mr Rameshon did </span><span style="box-sizing: border-box; color: red;">1hr 04min</span><span style="box-sizing: border-box; color: green;"> in Johore half-marathon and came in the second position in the race. N. Ganesan, the former national record holder for 5km was there as well. The first position went to M. Ramachandran, 9 gold medalist for SEA Games. It was one of the most spectacular and best performance ever by a Singaporean, with such a very fast time. Till now, I have not heard anyone doing a time of 1hr 04min in my life. It is good for young and old to know all this as this would inspire many to be good for multi-event, instead of being a marathon only.</span></span><br />
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<span style="box-sizing: border-box; color: #993300;"><em style="box-sizing: border-box;">Picture 5 - At 53 years old, ran in one of the best-organised race, where no runner can go the wrong route, Cougar Cross Country Race 10km and came in 3rd position in Men Open Race, 20 years and above category.</em></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; color: green;">I will soon write on what happened to Mr Rameshon when he ran in Johore and Sendai half-marathon. Many are awaiting this story and I will write soon.</span></span><br />
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<b><span style="font-family: inherit; font-size: x-small;">Note:</span></b></div>
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<span style="font-family: inherit; font-size: x-small;"><b><br /></b><b>By Narayanan</b></span></div>
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<span style="font-family: inherit; font-size: x-small;">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).</span></div>
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<span style="font-family: inherit; font-size: x-small;"><br /></span><span style="font-family: inherit; font-size: x-small;">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.</span></div>
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Rameshonhttp://www.blogger.com/profile/09400182708025230949noreply@blogger.com