David Rudisha - Getting Faster

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

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

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

Rudisha returns with 1:43.46 in Nancy

We have not heard from David Rudisha on his running form, especially getting near 1min 41sec. Recently, it seems that David Rudisha has been slowly coming out of his injury and is very fit now.


22-year-old David Rudisha who broke the world record for 800m last year ran a time of 1:43.46 in 800m victory yesterday. He was hampered last few months back by a foot injury. 

Earlier on only Sudan’s Abubaker Kaki was doing 1:43.6. He did 1min 43.46sec with the help of Sammy Tangui with a 200m in 24.8sec and a 400m in 50.1sec. Sammy had no more gear after 500m and Rudisha was left to do his own work to run as fast as he could. At the last 200m, the time stood at 1min 16.1sec. Once Rudisha finished the race, he seemed very pleased with the time as he raised the hands after watching the time. His coach Brother Colm O’Connell very satisfied with the performance. His next race will be Lausanne and the Kenyan trials for the World Championships. Rudisha wants to do well by winning the first major title in Daegu.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

From fat recruit to top cadet in nine months

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

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

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

What the research says. 

Research, in the east and west, shows clearly that being overweight and obesity are common worry because one is prone to heart diseases, certain cancer, high blood pressure, osteoporosis and diabetes. Cancer and heart diseases are the chief causes of many current deaths in Singapore. I hope that today's article will make people be aware of the need to lose weight for obese people.
 

Sheer grit helped him through the tough army training

By Danson Cheong

Summary - For details read the Sunday Times 25/06/2011

From an obese recruit, within 9 months, with sheer determination, Ou Jianle, aged 21, became a trim and fit Third Sergeant (3SG) who finally passed and got silver for the Individual Physical Proficiency Test (IPPT). He was for a long period of time failing his IPPT test.

Not only the Army training made him fit but through his sheer determination, he was able to lose 1 to 2kg some weeks. He told that as the weeks go by he kept losing his weight. That kept him motivated during the tough training. Hence, he is has signed up as a regular serviceman in the Army.

Only 21 cadets from among yesterday's graduands received the Golden Bayonet from Minister of State for Defence Lawrence Wong at Pasir Laba Camp. 

Besides the Golden Bayonet award, he got Signal Specialist Cadet for Best Knowledge award.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Hard Work Pays - Ashley Liew Does 14.6km in 52min 13sec.

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

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

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

Today, Ashley Liew did the 15km time trial in the morning at the track. He was running a consistent pace of 1min 24 to 26sec. He did the first 5km in 17min 38sec. He looked tired. The reason for this was unknown.

He was trying to go faster but could not go as planned as hit the 10km mark in 35min 25sec. However, over time, he started to stick to the 3min 30sec pace for the last 4.6km and did an overall time of 52min and 13sec. 

I believe that the time would give a time of about 2hr 30min to 2hr 34min for the Gold Coast Marathon 2011. If he wants to do a sub-2hr 30min, it is still possible judging from his recent 400m x 30 where he did it in an excellent manner. 

In order to do a sub-2hr 30min, it is a risk to take which may make the overall time to be sub-3hrs rather than sub-2hr 40min. Precision is important and how he feels during the race is very important and all depends, I think all depends on the mental strength during the race.

Life is all about risk. You never try, you never know.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Hard work pays - Jeevanesh PB (5km - 16min 10sec)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

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

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

Jeevanesh Does 16min 10sec for 5km Time Trial on the track today (Friday, 24/06/2011) 

Picture 1 - Jeevanesh winning the National Schools' Cross-Country with a time of 14min 55sec.

A few days back, we saw Jeevanesh running on the track and failed to hit a good time for the 5km mark. He found that the exams are coming near as he is preparing for the ASEAN Boys and Girls Track and Field Championships 2011. Not enough rest! He did 16min 25sec. His training partner Ashley Liew, the one who will be going to Goal Coast Marathon in Australia did his personal best time of 16min 20sec. Jeevanesh congratulated Ashley Liew for the personal best time.

I told him that I expected this and told him to rest more as the exams are just a few days from now and at the same time he has to run the 5km in ASEAN Boys and Girls race. This paid off as Jeeva was hitting the first 3 rounds in 1min 17sec pace before doing 1min 19sec for the next two rounds and he hit the 2.4km mark at exactly 7min 46sec. He ran the next few rounds on average 1min 18 and 1min 19sec and finally finished the 5km distance on the track with a time of 16min 10sec. 

As a coach, I felt elated as this is his new personal best time. If it was a competition, he would have done near 16min flat, I guess. 

I congratulated him and he was happy with the personal best time. I believe that this athlete if given the overseas competition, he will over a period of time be able to bring the time of 5km to near 14min. The sky is the limit! This is my perception. Very important for Jeevanesh is to know that many athletes run only for a few years and are not able to sustain in the sport. If he sustains for a period at least 10 years, more is yet to come for the fine gentleman.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Zadorozhnaya, favourite to win in Langueux 10Km for women

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

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

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

Zadorozhnaya, favourite to win in Langueux 10Km for women

23 June 2011

1500m - 3min 57.71sec done in the past by Zadorozhnaya. 

 

The annual “Sobhi Sport” 10km race is a double-loop course around the centre of this Breton village, starting at 8:30 PM. The women’s race will feature Ethiopian Atsede Bayesa competing against Russian Yelena Zadorozhnaya. Atsede Bayesa has a personal best time of  2:22:04 for the marathon. Her personal best for 10km is 33min 14sec done 2 years ago. People are expecting the time to go down judging from her marathon performance. In fact, her first 10km of the London marathon was 32min 54sec and she did the total distance in  2hr 23min 50sec on 17 April, this year. Fellow woman Afera Godfai, who has done 31min 45min will also be coming for the race.

33- year- old Russian Zadorozhnaya has fast times for 3000m (8:25:40) and 5000m (14:40:47) in 2001, She has won a lot of races in the recent past. She is trying to qualify for the Daegu World Championships through the all-important Russian Championships.  Hence, it is obvious that Langueux will be her important race and last race before all-Russian Championships 2011.

She has a personal best time of 32:58 set a few weeks ago in Zhukovskiy, she is eyeing Nadia Ejjafni’s race record of 32:28 set in 2006.

Ejjafni, who has a season-best time of 32min 17sec will line-up for Italy and could pose a problem to Zadorozhnaya and Atsede Bayesa. 32-year-old Kenyan Miriam Wangari, with a time of 32:28, will also be running. She is the defending champion for the 2009 and 2010 races in Langueux.

Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.