Age Strongly - Mr Pradeep Lal

 By M.Rameshon

Mr Pradeep Lall is 73 years of age. I have given him and interview and he shared his thoughts and experience of his younger days. He joined the merchant navy, in India, and became a Captain at the young age of 31 years.  Having said that, it will be good to hear directly from him, on how he keeps himself active during his retirement years, which is going on currently. In the hope that people are encouraged to become active, I am connecting Mr Pradeep's story to you in an interview form so that we can learn on how to keep fit  when we get older. 

It is said that exercise has the power to keep one away from the feeling of loneliness, depression. Here, Mr Pradeep highlights his experience on how he stays active and relevant, adopting strategies to build high self esteem, confidence and also in preventing early onset of dementia. 

Interview 

What is your favourite sport while you were in the navy and for now?

I played table tennis, tennis during my tenure at sea. Presently, it is golf which I have been playing for oveer 35 years. 

How does personal training help?

As we age, it is vital to maintain our muscle strength, energy levels and activity. Personal training provides a customised, supervised and a structured programme, specifically tailored to one's physical condition. It is also ensures oneself in regular participation and continuity in activity. 

How does strength training help you?

It has helped me in maintaining better physical coordination, balance. Muscle strenghtening has assisted in preventing golf injuries, maintaining health of joints. 

How was your younger days from age 6 to 12, your formative years?

Cricket was the favourite, at that age. Later on, my interest shifted to tennis at age 10 and it stayed all through my school and college days. 

How about your teenage years?

Sports was an important influence. Besides tennis, I also had squash, table tennis, badminton, and a game of billiard - all in one evening!

During Covid19 what are the activities you did ?

While on a lockdown imposed restriction, I could do my exercise and walking inside the house. Maintaining good mental health was very important for me, during this uncertian time. Taking up hydroponic prepagation, reviving my old interest in photography, listening to classical music and tinkering with gadgets kept me positively engaged

How about your physical activity pattern after covid 19?

With my friends, we resumed our golf game and socialising with friends. Taking nature walks at various gardens and parks. Photographing flower and sharing them among family and friends across the world. 

Reading and listening to music are some of my pasttime pursuits as well.

What are the ways to overcome dementia?

The body, mind and intellect must be in a state of well being. It should work towards our goal. One must undertake a vigorous approach to staying updated, relevant and involved. My practice comprises of a few simple activities. 

There is  an involvement and support of family : grandchildren, travel, celebrations, travel. 

- Developing a meaningful passtime. Buy and care for a small flowering plant, music/singing is very satisfying. I do experimenting around and  querying with AI tool and gadgets. 

- Reading 8 to 10 pages, books of ancient wisdom and knowledge. 

- Staying relevant, knowledgeable about current affairs, scientific and technology innovations. 

- A small group of sincere friends to laugh, joke, play and travel with. 

What do you do nowadays? 

I do regular visits and do some photography at Gardens By the Bay, Botanic Gardens. 

In addition to playing golf and socialising, I am fortunate to be involved with the developmental activities of my grandchildren. The kids are keen sportspeople and I would drive them to their coaching sessions. I use the opportunity to take long walks and do stretching exercises, around the sports facilities. I do regular driving and I am able to keep my reflexes, and have road sense to be sharp and alert. 

During inclement weather conditions, I do my walking indoors at places like the mall. 

                                                                        The End

Stanchart Marathon 2024 - A simple race strategy (Mobil Marathon 1987)

 By Rameshon

This is for those who want to run the half or full marathon on this Sunday. Tomorrow's weather it looks like it is going to be a bit cloudy and a bit of sunny, to my prediction. But please check the weather forecast by yourself if you want to run well tomorrow. There is a tendency that it may not rain tomorror during the run. Nevertheless, it is good to have good mental readiness for anything tomorrow. It is wise to keep your mind positive, even when things are not working your way. 

I have thought of writing my first experience coming in with a time of 2hr 40min in the 1987 Singapore Mobil Marathon. It is believed that if you find this summary of the race beneficial, and to use it and if it benefits, the first person who will be happy will be me. 

It is good to say to yourself that the weather you are going to run is going to be same for you and the rest who are running tomorrow. In 1987m arathon, I had a very simple strategy to run.

I knew that the marathon is not going to be easy, especially the last 10km is going to which can be agonising as many out there, including the elite will be going through the thing called 'hit the wall'. It is a state where you will use fats as your energy as opposed to glycogen as energy. Your glycogen stores will be depleted and it can be a painful experience and that is why they call marathon an endurance event, one will be enduring pain. The one who can endure more pain will be able to keep doing personal best, besides having done the required training as a pre-requisite.. 

Before the run, I ensured that I cleared my bowel and ensured that I have also eased myself in the toilet before entering the running start area. Do not hope for going to toilet midway of your run. 

During the run, I ensured for all the running points, I took the drinks. This is very important and not to skip it in order not to go into a dehydration situation. 

Whatever happens, keep your focus not only on your run, but also with compulsion, push your mind to drink all drinks at all drink points. At one point you can drink water and at another point you can drink isotonic drink. If you drink the isotonic drink given to you tomorrow and it is concentrated, you have to know that your body not only need energy but hydrate as well so that you do not go into a dehydration situation as it can hamper your performance, especially closer towards the finish. Remember, do not SKIP any drink points. 

If you drink concentrated isotonic that is too sweet, then when you drink, there will be an increase in blood viscosity, thickness of the blood, and this affects your race. The isotonic drink will go to the blood and the blood will go to the heart and there will be slowing down of the oxygen transport system, due to thickness of blood. In short, energy coming from the body to you will be slower and one will get tiredm instead. So, remember to drink diluted isotonic drink and you will run a good race. This was my strategy and the only thing I focused on was on waiting for the last 1km. 

At the same time, my strategy was to follow 'a same standard as myself' type of runner, who is not too fast and not too slow. If the person is too fast, I usually let them go. If too slow, I will focus on running with the person in front and do my best to follow the pace. 

I did not run too fast in the 1987 Mobil marathon race and kept my pace steady all the way as it was my first competitive marathon race and waited for the last 1km. So, even at the 25km, when I felt very strong to run faster, I told myself that the marathon is a very long race and was patient and run did not  push and I was just waited for the last one 1km, which was at the 41.195km mark. Fortunately, because of that, I was able to push myself towards the last 1km and did my first marathon in 2hr 40min in 1987,  Singapore Mobil Marathon. 

So, if one do not have any strategy, to run tomorrow and is not sure, perhaps, this strategy may help anyone who can be called competitive runner or a non competitive runner. It is applicable to anyone who come to complete or compete in the race. 

Stanchart Marathon 2024 - How to improve one's time before race

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

At this time, the one thing that will distract you from your aims, goal and objectives is self - doubt, the enemy within. Even when you are about to do well, many or nearly all, will have this feeling that something did not go right and that you are not ready for this race. Quit this kind of thinking. It comes even without you being aware of it. Psychology books and studies have suggested to channel thoughts to, ''Evetything is going right''. "'I will just do my best" should be the thought and not,''I must do well, if not, I have wasted all the time, money and effort in preparing for this race.'' Focus must be on effort, not expectation, as expection reduces joy and brings anxiety even before the race. 

Instead, tonight, one can actually focus on frequent shower, 2 to 3 times, if possible, as the race is tomorrow. It helps in improving one in bringing down one's core temperature and it leads to one's improvement in your run, as Singapore is hot and humid. Hence, it is very important to avoid dehydration condition. You will be able to focus well in your race, rather than your mind keeps complaining that the weather is hot again again, without your knowledge.

Shower, especially by going for cold shower as itwill help reduce your heart rate, and also to cool down the bodily system. Today, at least have a 10 minute of cool or cold shower, non stop. Try not to take a 2 to 5min shower. Your body will feel more relaxed before the run. If possible, and for more effectiveness, it is good to have a bathtub shower, where your whole body is submerged into water, well at least 80 - 90 percent of it, at least.

Even the next day, on race day itself, do have a shower, by waking up 10 to 15min earlier, before the time you are going to wake up for the race tomorror. 

So, if anyone who wants to follow this, remember to shower 10 to 20min tonight between 7pm and 8 30pm. In the morning, it is left to you, it is advisable to take 10min shower at least, which is enough. 

Try it and see!

Stanchart Marathon 2024 Preparation - Last minute things to do

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

The mind has the tendency to go to positivity more than negativity. When a person gets nine compliments, and one criticism. One might get upset and focus the attention on the negative comment. Similarly, the first thing one may do before running a race is to think that they did not do enough training even if you have trained enough and this gets you worried. I have experienced this myself doing optimum training, and reflectiing back on the training done before the race, I used to think that I have not done enough training.  This thought, frankly speaking, may affect your race. So, whatever you have done, just say you have done your best in training and will do your best and l will gladly accept any outcome. One will feel relieved and relaxed with this thought. 

It is like you are sick and you visit a doctor and get some medicine and you are cured. This advice if you take may give you physical and mental calmness and not to get anxious, which can affect your race.

It is simple, if you have trained to your planing, then it is good not to worry. If you have some things that you have been compromised, then it is wise to just run and do your best. But if you did not do your training well, and you still want to do well, you can only hope for the best to what you have trained for. Your outcome may be compromised, but just do your best and make changes in the future instead of now. 

The thought of not having done enough training may come even to top athletes even if you have trained properly and adequately. To this, what you could do is to say, ''I will just run to my best and I will be happy with any kind  of result. If there is anything that I want to do, I will do it after the race for my next training programme. 

Stanchart Marathon 2024 - Hydration starts before race

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

Hydration is not just for the marathon race

Hydration should start two days before a marathon, not just during a race. In a half - marathon and marathon, hydration is imperative as one will lose body fluid and it needs to be replaced. It is for a race whether it is running in the cold or heat. In a hot humid climate, it is very important not to miss the ritual of drinking slightly more of water, before the marathon race. 

Runnning in the heat will make one to lose excessive body fluid during the race. Hydration actually should start earlier and if you have missed the Friday hydration process, my suggestion is to drink water, at least two to three cextra cups of water by ensuring one drinks more than your  daily usage. 

 If  you have missed the Friday hydration of drinking water, it will be a good idea to hydrate on Saturday. It is advisable not to over drink as one's stomach will be bloated. It is about 300ml drink in the morning, afternoon and in the evening session of drinking water, Let me reiterate on this that the process is an add on of one's usual hydration intake daily.

This will not only help in performance enhancement but also it helps one to overcome heat stress. It is good to note that between hot and humid versus the cold, it is in the former condition that one can go through hear stroke. Safety is important in a race, so please stay safe. 

'

Stanchart Marathon 2024 - Racing versus Training Shoe

 By Rameshon

Marathon Best Performance - Chiengmai SEA Games 1995 - 2hr 24min 22sec

Singapore International Marathon (1994)- 2hr 34min 02sec 

Masters In Education - University of Western Australia  (2005 - 2008)

From Getting Good sleep to Getting Good Shoe

The most crucial thing to do today is to ensure you get good sleep, tonight, if you are about to run on this coming Sunday, Stanchart Marathon 2024. Please do not compromise on this as you should ask yourself and familiar with the knowledge of the four forms of energy for the body. 

If we don't have air, within minutes we can die and not survive. So, oxygen/air is actually energy. Next is food and water. Thirdly, it is called positive thinking/meditation - thought has energy. If you are motivated you will train for an event and if you are not, you will not put any energy into it. Thought process is important for action to be performed and action depends on thoughts. Lastly, you have what I call as sleep. Sleep is one of the most important form of energy. If for few days you are without sleep, you will go out of your mind and may not be able to function to your optimum capacity for sure. 

If you feel, besides this, what could you do. I suggest you do nothing but one must keep yourself occupied. This will keep you out of anxiety. If you are occupied, like listening to slow music. Going to nature and relax for an hour. It is very important that since you have nothing to do, you may go to your friend's or relation's house to volunteer to carry things, like big table, cupboard, refridgerator and what not. You may think that since you have more rest time. It is good that you make good use by helping and not to while your time away, for you may find that time is money. And wasting time is not an option. You will be dead wrong in this. Before you do something wrong, and in doubt. It is important to not do anything funny, but to relax. 

What one can do now, as the race is getting so close, is to ask why are you running. If it is to do with completion of the race, and you will be satisfied, then it is alright to buy a training or racing shoe. If you are of heavyweight or moderate weight, it is good to race with a training shoe, which is heavier than a racing shoe, but it can provide more cushion. If you are light and you want to improve your time, it is wise to get a racing shoe by today or tomorrow. Avoid doing last minute shopping, like at 9pm you go out to but a racing shoe and come back home by mid-night. If you can buy by today, it is good. If it by tomorrow. I suggest you buy by 7pm, so that you have an allowance in time to check you number tag, singlet and shorts you are going to run with etc. 

Investing your money to buy a racing shoe will help you do a better time as compared a trainer as there is lightness and you will be able to run faster and get a better time. 

Urgent For StanChart Marathon 2024 (Part 2) - Sleep

 By Rameshon

Singapore International Marathon (1994) - 2hr 34min 02sec

As I did not discuss on carboloading, a scientific way to eat for six days before a marathon, I feel it would at least be good to discuss what one can do to maximise one's performance in race. 

Of all the days, preparing for a race, Sebastian Coe, who was former world record holder for 800m, 1km, 1500m and 1600m, and the reigning IAAF president, said that Friday's sleep is the most important day for sleep, if one's race is on Sunday. In short, two days before the race sleep has been found to be the most important sleep for a distance runner, before preparing for a 1500m to a marathon race. 

I also tried this, in the past, before, for many races. All I can say is there is a big difference in my running performance and one should try it. If you are running the Stanchart Marathon this Sunday and if you want to party today or go to a pub and don't sleep until 3am, Saturday, my suggestion is to cancel it. If you have any function and you can't cancel it, my suggestion is to scram from the function by 8pm. You can drive home early, have a shower, and go to sleep. It is to think about all the sacrifices that you have made and you want to maximise your performance. 

Saturday sleep is also important, but Friday sleep is more important. If Saturday sleep gets affected, one still has the opportunity to do well in the race if one cannot sleep well. There is a buffer as you are already prepared for the race. If you toss and turn in bed, you are assured that you have already had a good Friday sleep already and you will not be affected much. Today, latest, by 10 30pm, one can sleep. Best is to sleep between 9pm and 10pm, Doing relaxation for 5 to 10min before sleep will help the muscles to relax and one can recover from fatigue and tiredness, in order to feel fresh. 

To the avid readers of this blog, and if you are running the Stanchart Marathon race tomorrow, I would like to say that, from my experience, a Friday sleep is a bonus if you don't waste it by having any form of celebration. This is one of the biggest tip to do well in a race as elite athletes will not compromise by promising friends and give away the race. It is one of the secret of top runners in doing well in race. So, one must be focused and disciplined in doing this and it is urgent, as you have to do today itself. Phone your friends to help convey this by any method if your friend is running the race. It can come in handy for the Sunday Stanchart Marathon 2024 race.