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)
Meeting with Martin Keino (13min 10sec personal best for 5000m)
Paul Tergat - Pride of Kenya (5 times World Cross-Country Champion)
Martin Keino is the son of Kip Keino. I met Martin in Kenya during my trip there. Kip Keino is the hero of Kenyan long-distance history. When I was there in the year 2001, I met Martin Keino. At that time, the personal best of Martin was 13min 10sec. On some days, at Kip Keino camp, I was asked to join in in some of the training sessions planned by Martin. I gladly joined in even though I was slightly overweight and untrained at that time.
On the first day of the training, I was asked to run about 16km. As I had been coaching in the former The Chinese High School, I have not been running much. I found the 16km quite hard to run because of not training much. Martin arranged the session for me.
During my stay in Kenya for about 10 days, I realised that the terrain was all made of earth. Most of the Kenyans mode of transport was walking and cycling. The dirt path created for humans were not cleared of traffic. During my few days there, I went for a 20km in the dirt path route in the cool morning hours. I found that there was no sign of fatigue because of the low humidity and cooling weather. In actual fact, I wanted to run further but there was not much time for me to run. Hence, on that day, I had to come back.
There was another day where Martin gave me a hill workout of 12 x 200m. The training was very tough because Martin chose a steep hill to do that form of training. I joined the training and was able to do about 10 reps of the hill. The rest of the triathletes who joined us gave up the workout after some reps. The Kenyans top athletes were too fast for them.
During my stay there, I also met the former World Record holder for Junior 5km Ismail Kirui, who was the one to inspire me to do a 2hr 29min for the London Marathon. I used to watch Ismail run in the video every day during my two-month self-paid training stint in England with my coach Alan Guilder. Ismail was able to fend off Haile Gebresilassie in the race and obtain for Kenya a gold medal in the World Championships 1993. The run that Ismail ran was phenomenal. He was able to lead the Men Open 5000m World Championships from the start till the end. The first lap that he did was around 1min 00sec. He was also able to maintain the pace by doing 1min 02sec most of the way. What impressed me most was the last round kick where he showed himself to be still strong even at the end. After the finish of the race, straightaway, he was carrying the Kenyan flag to show his patriotism. What a man?
While talking to Ismail, I realised that he was having achilles tendon injury, which made him give up competitive running once and for all. His injury is similar to Liu Xiang's injury. It was a serious injury. He also became slightly overweight because of this. However, his remarkable run and the indelible imprint that he has created in my mind will always be in my mind. Whenever, I think of Ismail, only courage comes to me.
Incredible Feat By Ismail Kirui - Fending off Haile (Etiopia) for the 5000m World Championships 1993, thereby breaking the World Championships Record and World Junior Record to 13min 02sec.
I also met Billy Konchellah the two time World Championships gold medalist for 800m. He told me the essence of running and coaching. He was also a patient person who elaborated the coaching science of running to me. I was very impressed with this person. He was coaching the male and female athletes of Kenya. I also saw some runners from Botswana and western group joining the Kenyan running team. They were all welcomed to learn from the Kenyans. Billy was willing to teach me without any reservation. I had a great experience learning from him on conditioning during the off-season.
After meeting the great athletes of Kenya, later on, I interviewed Martin Keino, who gave me some tips on how the youngsters and Kenyan top athletes train in Kenya.
The Great Haile of Ethiopia with a Kenyan Elite AthleteInterview With Martin Keino
How many camps are there in Kenya?
There is Kip Keino camp, Daniel Komen (former world record holder) and other camps in Kenya. All the camps are found in Eldoret. (Eldoret, in Kenya, has produced 95% of Olympic gold medals of the total medals won by Kenyans).
Empowerment of the Professional Runners - Both Kenyan and Foreign Athletes
Tell me more about the full-time runners in Kenya?
They are paid about $100 per month to train in this camp. Food and accommodation are fully provided to those who are talented and are interested to do well in running. They are to look after themselves when it comes to washing shoes, clothes, etc. Some of the potential runners are sponsored by the camp to go for overseas races. Upon the athletes' success, they are to pay back to the camp the money loan out upon their return overseas. We have great success in doing this. Overall these athletes are well taken care of.
Dirt Ground - Abundant Dirt Ground Can Go As Far As 30km
How do you train the children and youth?
We introduce the element of fun to them. We do not want the youngsters to burnout early and give up running. In the past, this happened many times and we have lost many athletes. For the youth, we have a different camp, a special one. In the camp, we allow them to do workouts but the coaches will only give them quality feedback and not quantity feedback. Sometimes we may not give any feedback in order to hold back the athlete from pushing too hard when they are young. We strongly believe that the youth should not be very competitive. They should enjoy training and not bother about their timing.
In Kenya - Children Are Not Miniature Adults, They Are Taught Not To Be Competitive At An Early Age.
These athletes will train and come up very fast. They will start beating a lot of people. About two years later these type of youth vanishes because of burnout. Here, the coach will scold the youth not to be competitive at an early age. However, kids are kids, they want to challenge and get themselves burnout. They always want to win and push too hard. I think a workout of once per week or two is enough to do well in long distance training.
How about the element of hill workout?
We do alot of these type of training during off season. When we go to track season, we drop off hills. However, sometimes, we may continue even during the competitive season at least once a week hill workout.
Why did you bring us to a place an hour away from Kip Keino Training Camp to do the hill workout?
We are staying at a level which is 5000ft above sea level at the Kip Keino Training Camp. This camp is good for us to stay. We do run much. If we do, we just go for a long run and not for a workout. However, in order to do a workout, we find that a height which is 3000ft, which is good for doing workouts. So, that was why I brought you and the rest to this place. At 3000ft above sea level, an athlete is still at altitude but at this altitude one can run faster than at 5000ft above sea level. One will be able to concentrate on speed. One will feel like having nausea when doing a workout at 5000ft. The air is less dense and it affects breathing to a certain extent. For good training, we stay at 5000ft in order to increase 2,3 dpg in our blood. This will increase our blood. However, for training purpose, we go down to 3000ft to train.
The Great Kenyan Flag - The Flag Looks Better With Every Win From Races
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 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).
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.
