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)
Picture 1 - African Athletics Championships 2010 (28 July to 1 August )
Kenya - Invincible in the African Athletics Championships 2010
Men's Race
800m Race
In the men's 800m, the Kenyan runners came in 1st, 2nd and third. David Rudisha broke the championships record by doing 1min 42.84sec. Alfred Kirwa and Jackson Kivuva came in 2nd and 3rd with a seasonal best time of 1min 44.85sec and 1min 45.47sec respectively.
Picture 2 - David has a personal best of 1min 41. 52sec for 800m race.
Picture 2 - David has a personal best of 1min 41. 52sec for 800m race.
1500m Race
In the 1500m men's race, Kenya, Morocco and Ethiopia were fighting for 1st, 2nd and third and this race was the most dramatic race. The Kenyan crowd were very happy to see their countryman winning the race. Asbel Kiprop came with a time of 3min 36.19sec, breaking the African Championships record. Moroccon runner Amine Laalou did a time of 3min 36.38sec. Ethiopian runner came with a time of 3min 36.65sec.
Picture 3 - Asbel Kiprop - Retains his No 1 in the 1500m race in African Athletics Championships
Picture 3 - Asbel Kiprop - Retains his No 1 in the 1500m race in African Athletics Championships
3000m Steeplechase Event
In the Kenyan favourite event, the 3000m steeplechase event, Richard Mateelong ran and came in first with a time of 8min 23.54sec. His fellow countryman by the name of Ezekiel Kemboi did a time of 8min 26.13 and came in second for the event fending off Roba Gary Chubeta of Ethiopia to the third position. Watch Richard winning Ezekiel and Roba in the 3000m steeplechase race for men.
Picture 4 - Richard Mateelong is first for the 3000m steeplechase race
http://tv.eurosport.pt/athletics/tv-videos_vid143929.shtml
5000m Race
Picture 4 - Richard Mateelong is first for the 3000m steeplechase race
http://tv.eurosport.pt/athletics/tv-videos_vid143929.shtml
5000m Race
In the 5000m race, surprisingly, the Kenyans by the name of Edwin Soi, Vincent Yator and Mark Kiptoo dominated the race by coming in 1st, 2nd and 3rd for the event with a time of 13min 30.46sec, 13min 30.53sec and 13min 32.45sec.
http://www.youtube.com/watch?v=pOdEEuHjj-0
10000m Race
In the 10000m race, Wilson Kiprop did very well by coming in first with a time of 27min 32.91sec. Moses Kipsiro from Uganda came in second with a time of 27min 33. 37sec. Coming in third was another Kenyan by the name of Geoffrey Mutai with a time of 27min 33.83sec. Watch the 10000m men's race in u tube below.
Picture 5 - Wilson Kiprop raises the Kenyan flag after he won in the 10000m finals in a time of 27min 32.91sec.
African Athletics Championships 2010 (Women's Race)
800m Race
Algeria's Zahra Bouras with all might came from behind to win the women's 800 metres. Bouras outpaced favourite Janeth Chepkosgei, who led the race from the start, at the finish line to take the gold from the Kenyan in 2:00.22. Matika Akkaoui of Morocco came in third with a time of 2min.01.01, which was a personal best of her own.
1500m Race
In the 1500m race, Nancy Jebet Lagat from Kenya came in first with a time of 4min 10.43sec. She beat Gelete Burka Bati from Ethiopia, who did 4min 11.12sec. The third was Btissam Lakhouad from Ethiopia who did a time of 4min 11.81sec.
1500m Race
In the 1500m race, Nancy Jebet Lagat from Kenya came in first with a time of 4min 10.43sec. She beat Gelete Burka Bati from Ethiopia, who did 4min 11.12sec. The third was Btissam Lakhouad from Ethiopia who did a time of 4min 11.81sec.
Picture 6- Nancy Jebet Lagat won the 1500 metre final at the 2008 Summer Olympics in a personal best time of 4:00.23.
3000m Steeplechase Race
Picture 7 - Milcah Chemos Cheywa of Kenya, breaking the African Athletics Championships Record
5000m Race
In the 5000m event, Vivian Cheruiyot of Kenya came with a time of 16min 18.72sec and won the two Ethiopian runners by the name of Meseret Defar (16min 20. 54sec) and Sentayehu Ejigu (16min 22.32sec) who came in second and third, respectively.
Picture 8 - Vivian Cheruiyot, after winning the 5000m race in Nyayo Stadium
10000m Race
In the 10000m race, double Olympic champion Tirunesh Dibaba of Ethiopia beat world champion Linet Masai of Kenya in the women's 10,000 meters at the African Athletics Championships on Saturday. Tirunesh Dibaba did Ethiopia proud by coming in as the only gold medalist for the race. The time posted by her was 31min 51.39sec. Meseleeh Melkamu also is from Ethiopia came in second with a time of 31min 55.50sec. In the third position, Linet Masai of Kenya came in third by also doing a seasonal best of 31min 59.36sec.
Picture 09 - Tirunesh Dibaba - Turning the Table around to Kenyans by coming in first for 10000m Race. Dibaba trailed for most the race before outsprinting Masai on the last lap to win in 31 minutes, 51.39 seconds.
Overall Medal Tally (Final Tally)In the 10000m race, double Olympic champion Tirunesh Dibaba of Ethiopia beat world champion Linet Masai of Kenya in the women's 10,000 meters at the African Athletics Championships on Saturday. Tirunesh Dibaba did Ethiopia proud by coming in as the only gold medalist for the race. The time posted by her was 31min 51.39sec. Meseleeh Melkamu also is from Ethiopia came in second with a time of 31min 55.50sec. In the third position, Linet Masai of Kenya came in third by also doing a seasonal best of 31min 59.36sec.
1. Kenya.......... 10 Gold, 7 Silver, 8 Bronze Total 25 medals
2. Nigeria.......... 8 Gold, 5 Silver, 5 Bronze Total 18 medals
3. South Africa.. 6 Gold, 7 Silver, 6 Bronze Total 19 medals
4. Egypt ............4 Gold, 2 silver, 3 Bronze Total 9 medals
5. Algeria ..........3 Gold, 2 Silver, 3 Bronze Total 8 medals
6. Morocco....... 2 Gold, 1 Silver, 3 Bronze Total 6 medals
7. Botswana...... 2Gold, 1 Silver, 0 Bronze Total 3 medals
8. Tunisia.......... 2 Gold, 1 Silver, 0 Bronze Total 3 medals
9. Ethiopia......... 1Gold, 4 Silver, 4 Bronze Total 9 medals
Ethiopia's performance this year in the African Athletics Championships 2010 (28 July to 1st Aug)
Ethiopia had to settle for 9th place in the just concluded 2010 African Athletics Championships held in Nairobi, Kenya. Ethiopia's sole gold medal was won by Double Olympic champion Tirunesh Dibaba in the 10,000m race finishing in 31 minutes, 51.39 seconds. Ethiopia had a total of nine medals with 1 gold, 4 silver and 4 bronze, which places it as 9th overall in the medal table. Host nation Kenya tops the medal table with 25 medals including 10 gold medals, the best showing of any country.
Picture 10 - Kenenisa Bekele of Ethiopia, out of action because of injury
More than 700 athletes from 53 African countries took part. Nigeria finished second with 18 medals and South Africa was third with 9 medals.
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.
