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)
Mun Yong Liang - 5000m champion in Hwa Chong track and field championships
Picture 1 - An all 'As' for GCE 'O' Levels for all subjects, Mun Yong Liang believes that an active lifestyle is important in life, besides studies.
In short, Jeevanesh did not run in the race for the Hwa Chong Track and Field 5000m finals. Still, Mun Yong Liang did a time of 18min 30sec which is a credible time and came in first in the race. This is good for Yong Liang as he is for the first time winning such a creditable event, where the school is the champion school for the Boys National Schools' Track and Field Championships 2011.
Also, I found Yong Liang a very active person who knows how to balance studies with exercise. I feel elated to see him as he is always positive when it comes to physical activity.
Why did you take part in the 5000m Hwa Chong Institution race?
It was just for fun. Just after the season but the racing bug had not gone away. Wanted to end my season with a bang.
It was just for fun. Just after the season but the racing bug had not gone away. Wanted to end my season with a bang.
How was your parents' reaction since you could come in first?
They were happy with the result, after seeing me train hard for a year and improving greatly. But we knew that I could have gotten first because Jeevan wasn't in it! Haha!
What kind of time were you expecting for the race?
I did not really train much for my first attempt at 2.4km this year. I continued running with Jeevaneesh during the weekends, accompanying him for his training for the ASEAN school games. This helped to maintain a certain level of fitness but there wasn't much special training involved.
How is your training for the 2.4km?
The past few months, I've been training with Jeevaneesh and Ashley before their ASEAN schools games and the Gold Coast Marathon, respectively. I will be attempting the 2.4km again soon. Training has been good so far and I've seen a lot of improvement especially last week. It's good to train with faster runners as they help to push you to your limits.
How is your training for the 2.4km?
The past few months, I've been training with Jeevaneesh and Ashley before their ASEAN schools games and the Gold Coast Marathon, respectively. I will be attempting the 2.4km again soon. Training has been good so far and I've seen a lot of improvement especially last week. It's good to train with faster runners as they help to push you to your limits.
What kind of time are you expecting?
I hope to do a sub 8min. But I'll be happy with an 8 flat and that should be pretty manageable.
What are your plans after GCE 'A'Levels?
The first event on the calendar for the Cross Country boys would be to run the Standard Chartered Marathon just for fun. We joked that we would stop every kilometre to take a photograph. Next, I guess I'll be practising swimming and running like I used to during the XC season to prepare for NS. Maybe I might join my biking group for a mountain biking trip in Bali. I wouldn't mind taking up coaching as a part-time holiday job too, sports have become a very important part of my life.
What is your long term goal on Health and Fitness?
Basically to stay away from illnesses. To run and win a few races. And most importantly to exercise regularly.
Can you share with us on how to study and train and at the same time?
I guess when you train it takes away quite a bit of time. So with lesser time left, you would treasure it more and make it count. So that makes me a little more productive than usual. So balancing between training and studying isn't as difficult as it seems, just takes a little sacrifice. But the rewards are worth it.
What is your advice to the younger generation on exercise?
Never say never. It's just you against excuses you give yourself. Half an hour a day isn't too much to ask for. You don't have to train like the cross country boys or the canoeing team. If you don't want to run you can walk, or cycle or swim. What's most important is you get out there regularly for some sunshine.
By Narayanan
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.
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.
