runningcoachsg

Sunday, September 12, 2010

SAFRA SINGAPORE BAY RUN - ARMY HALF MARATHON 2010

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)

Note :
Please take note that all reported timings here are the net timing.
The organisers take the gun time as the overall time.

SAFRA SINGAPORE BAY RUN - ARMY HALF MARATHON 2010
PICTURE 1 - LEFT TO RIGHT -- Jian Hong, Yeo Si Heng, Jian Ler, Rameshon, Yong Liang, Nathaniel Wong, S. Jeevanesh and Ashley Liew

12 Sept 2010

In the early morning, around 4:30am, I had to reach Esplanade, near Connaught Drive to assist the Hwa Chong Institution(college) athletes in the Army Half Marathon 2010. The three serious runners Jeevanesh, Si Heng and Jian Hong were interested in doing a fast time for the 10km run. Jian Hong did his own training and did around 39min. Si Heng did a reasonable time of 38mins plus for the 10km run.

The main highlight was S. Jeevanesh, who was determined to do a time of 35min for the 10km run. In his race, Thomas Kiprotich of Kenya became the champion with a very good time of 31min 59sec, considering our humidity and weather. There was a tussle for 6th and 7th position going on between Aldrich Lim and Jeevanesh. At the last 300m stretch, the distance between the leader Jeevanesh and Aldrich was only 4sec. However, towards the end of the race, Jeeva switched to another gear and led Aldrich by about 8sec at the finish line in the 10km Men Open race. Hence, Jeevanesh came in 6th position. Both are junior runners who are still studying in their respective schools. It was Jeevanesh's first time running a 10km race as he has been only focusing on 800m and 1500m earlier. Jeevanesh recollected that the race was tough because he had to encounter two hills during the run. It was also a personal best for him as his time was 35min 00sec.

I watched the men open half-marathon race and saw a number of runners running past the last 200m, many of them from Kenya, India, Thailand and other countries. The top 10 runners did a time of 1hr 10min and below. My observation is that the number of timing for the men open is getting faster and faster over time for the men open. Thanks to the organisers for inviting athletes of high calibre. The top runner by the name of Julius from Kenya came in with a time of 1hr 05min 47sec and became the overall champion in the event. Later on, I also saw Mok Ying Ren coming in and he looked tired. The last portion, if he was able to run faster, he could have got a better time for the race. He came in as the men closed champion for the Army Half-Marathon 2010. He is, in fact, the pride of our nation is doing very good timing for the recent half-marathon races overseas, recently.

In the women open section of the half-marathon, Eunice Nyawira of Kenya registered a time of 1hr 20min 48sec and came in as the champion. In the women closed race of the half-marathon, Qi Hui came in with a respectable time of 1hr 28min 02sec and won the race as the champion. Second, in the race was Elaine Lim who came in with a time of 1hr 34min 05sec. The third position went to Koh Leng Leng. Surprisingly, Sheryl Loh, a former Hwa Chong Institution student who has taken up running from tennis, came in 7th with a time of 1hr 37min 01sec. Lately, she has taken up running as a passion and she has been improving since.

In the Army Formation challenge, 6 Division clinched the overall team championships, which was taken from the total gun time of the 14 runners. The coach of 6th Division, Donald Ng, an MR 25 Club committee member, was seen on Tuesdays and Thursdays training the team at CCAB, near the LKY School of Policy, doing workouts. Donald was very happy and told me the news which made 6 Div very happy. I told him that I would like to interview 6Div on their recent win and he was more than willing to give me the interview soon.

The second position went to 9 Division. Many were surprised with the achievement of 9 Division. It was not surprising as 9 Division was having good runners. They are having runners like Dr Benny Goh, Michael Lui and Cheong Peng Tat, to name a few. In the third position, my former Army unit, 2 PDF, who was found seriously training seriously at Mac Ritchie recently, was third. The fourth position went to 3 Division, with their best runner Ashley Liew doing 1hr 23min 46sec for the half-marathon. Ashley Liew was second in the Standard Chartered Marathon 2009. A few weeks back, while training, he was seriously injured from a bad fall from his bicycle. He had to go for physiotherapy recently and had to lower down on his mileage. In one of the week, he could only do walking for training. Overall, he told me that he was very happy with the time as the last year's time was 1hr 30min as compared to this year's 1hr 23min 46sec. He is still recovering from the injury and is getting better over time.

We ended the happy day by taking photos. The crowd today looked great. The results were posted at four places so that athletes and coaches were able to view the results well. This is a very good initiative and the results were out very fast.

21 KM MEN OPEN
1 JULIUS NYAMUN 1HR 05MIN 47SEC
2 SERDA AGUS 1HR 07MIN 13SEC
3 NEERAJ 1HR 08MIN 39SEC
4 JAVEER SINGH 1HR 08MIN 47SEC
5 MUINDI KEN 1HR 08MIN 53SEC
6 VL DANGI 1HR 09MIN 07SEC
7 DEEPCHANSHAAN 1HR 10MIN 06SEC
8 MD YUNUS 1HR 10MIN 41SEC
9 DEEPAK SINGH 1HR 10MIN 47SEC
10 LETDA GADE 1HR 10MIN 53SEC

21km MEN CLOSED
1 MOK YING REN 1HR 16MIN 14SEC
2 JAGAT BAHDUR 1HR 17MIN 10SEC
3 GIRIDER SWAMINATHAN 1HR 18MIN 49SEC
4 JASMAN GURUNG 1HR 18MIN 59SEC
5 SOH RUI YONG 1HR 19MIN 46SEC
6 P RAMESH 1MIN 20SEC 25SEC
7 ANG CHEE YONG 1HR 20MIN 29SEC
8 CHEONG PENG TAT 1HR 21MIN 19SEC
9 TILAK BAHADUR 1HR 21MIN 40SEC
10 S DEVATHAS 1HR 21MIN 49SEC

MEN MASTERS - 1/2 marathon
1 JIRATTIGRAN 1HR 16MIN 37SEC
2 RICHARD BELLAMY 1HR 17MIN 22SEC
3 LAIDER 1HR 19MIN 48SEC

10KM MEN OPEN
Pic 2- Thomas Kiprotich won the 10km race of the men open race

1 THOMAS KIPROTICH 31MIN 59.30SEC Kenya
2 DEV KUMAR RAI 33MIN 14.85SEC
3 UMESH RAI 34MIN 15.80SEC
4 P RAMACHANDRAN 34MIN 53.20SEC Singapore
5 LAXMI KUMAR LIMBU 34MIN 55.00SEC
6 S JEEVANESH 35MIN 00.65SEC Singapore
7 ALDRICH LIM 35MIN 09.55SEC Singapore
8 RABINDRA KUMAR RAI 35MIN 19.30SEC
9 HANIPAL ANG BUHANG 35MIN 32.25SEC
10 SANJEEV TUMBAHANG 35MIN 37.20SEC

MEN MASTERS 10KM RUN
1 KEK HONG LENG 37MIN 23SEC
2 LAWRENCE LIM 40MIN 9SEC
3 TANASEKARAN 41MIN 31SEC

21km WOMEN OPEN
1 Eunice NYAWIRA KEN 1HR 20MIN 48EC
2 SUSAN JEMUTAI KEN 1HR 30MIN 45SEC
3 NATHASHA BUCKLEY BRI 1HR 33MIN 03SEC
4 TRUDY FAWCETT BRI 1HR 35MIN 45SEC
5 AMY GORDON USA 1HR 37MIN 04SEC
6 KATHRYN WALKERUSA 1HR 40MIN 14SEC

21KM WOMEN CLOSED
Pic 3 - Anne Date Qi Hui was the champion in the women closed.

1 QI HUI 1HR 28MIN 02SEC
2 ELAINE LIM 1HR 34MIN 05SEC
3 KOH LENG LENG 1HR 35MIN 18SEC
4 RACHEL SEE 1HR 35MIN 50SEC
5 MICHELLE CHAY 1HR 36MIN 42SEC
6 CHRISTINA POETZSCH 1HR 37MIN 24SEC
7 SHERYL LOH 1HR 37MIN 01SEC
8 JOCELYN CHAN 1HR 38MIN 58SEC
9 LIM BAOYING 1HR 40MIN 14SEC
10 VANESSA TANG 1HR 41MIN 12SEC

WOMEN MASTERS
1 SIOBHAN 1HR 37MIN 56SEC
2 RODA M RAMOS 1HR 41MIN
3 YONG LAI CHEE 1HR 42MIN 43SEC

Army Formation - CHAMPION TEAM - 6 DIVISION
(TOTAL GUN TIME TAKEN OF 14 RUNNERS -20HRS 59MIN 57SEC)

1 CHEONG KIEN WENG 1HR 24MIN 40SEC
2 CHEE EVAN 1HR 24MIN 58SEC
3 NAISH NAVIN SAMSON 1HR 25MIN 14SEC
4 PAND SELVAN 1HR 26MIN 56SEC
5 ANANTHARAJ 1HR 27MIN 26SEC
6 JAGDISH SINGH 1HR 28MIN 19SEC
7 M. KUMAR 1HR 29MIN 47SEC
8 LIM DAWEN 1HR 30MIN 02SEC
9 P SUBRAMANIAM 1HR 31MIN 59SEC
10 KENNY HAN 1HR 32MIN 02SEC
11 MATTHEW 1HR 32MIN 09SEC
12 KIEW EE CHUAN 1HR 32MIN 18SEC
13 JAX TAN JIN XIAN 1HR 35MIN 08SEC
14 LIM WOON PIN 1HR 36MIN 46SEC
15 Muhammad Zainuddeen 1HR 37MIN 49SEC
16 ISA RAZELEIGH 1HR 42MIN 55SEC

2ND - 9 DIVISION
(TOTAL GUN TIME OF 14 RUNNERS - 21HRS 36MIN 49SEC)

1 CHEONG PENG TAT 1HR 21MIN 19SEC
2 HO GHIM KHOON 1HR 24MIN 50SEC
3 WILLY LOO 1HR 26MIN 09SEC
4 MICHAEL LUI 1HR 26MIN 26SEC
5 BENNY GOH 1HR 26MIN 47SEC
6 MOHAMMAD AZREAN 1HR 30MIN 09SEC
7 DANNY LIM 1HR 34MIN 14SEC
8 MUHAMMAD IZZUDIN 1HR 35MIN 18SEC
9 HEN CHYUAN SHENG 1HR 35MIN 24SEC
10 ANG CHEE KANG 1HR 35MIN 45SEC
11 POON CHUNG KIAT 1HR 37MIN 55SEC
12 JOSEPH IVAN 1HR 39MIN 06SEC
13 CHEW HONG YUN 1HR 40MIN 11SEC
14 MD ZAHIR 1HR 40MIN 34SEC
15 LIN ZHIXIANG 1HR 41MIN 25SEC
16 KEE PAU BOON 1HR 42MIN 37SEC

3RD Position - 2 PDF -
(TOTAL GUN TIME TAKEN FOR 14 RUNNERS - 22HRS 22MIN 21SEC)

1 ANG CHEE YONG 1HR 20MIN 29SEC
2 S DEVATHAS 1HR 21MIN 49SEC
3 COLIN TUNG 1HR 22MIN 43SEC
4 SHI RONGHUA 1HR 23MIN 26SEC
5 SUNIL NAIR 1HR 28MIN 47SEC
6 JONATHAN EDWARD D'RUZ 1HR 32.33SEC
7 JEREMY DEE 1HR 39.46SEC
8 KWAN PING KAN 1HR 39MIN 48SEC
9 LIT JAYMOND 1HR 40MIN 41SEC
10 BENJAMIN POH 1HR 42MIN 03SEC
11 OH HUI JIAT 1HR 43MIN 03SEC
12 PETER M 1HR 46MIN 54SEC
13 CHUA WENZHENG 1HR 48MIN 42SEC
14 THANGARAJ SELVARAJ 1HR 48MIN 45SEC
15 MUHD NASZREEN 1HR 50MIN 29SEC
16 SIA LIAN HUAT 1HR 50MIN 20SEC

4TH POSITION
3RD DIV
(TOTAL GUN TIME TAKEN FOR 14 RUNNERS - 22HRS 33MIN 40SEC)

1 ASHLEY LIEW 1HR 23MIN 46SEC
2 ALLAN TENG 1HR 24MIN 10SEC
3 NE WEI WEN 1HR 29MIN 02SEC
4 MICHAEL HUA 1HR 30MIN 03SEC
5 LEE ZHI XIANG 1HR 36MIN 47SEC
6 JAISHARN 1HR 38MIN 52SEC
7 FARIS 1HR 38MIN 20SEC
8 RAVICHANDRAN 1HR 38MIN 45SEC
9 HE RUI JIE 1HR 40MIN 00SEC
10 YAP CHUEN HWEE 1HR 40.18SEC
11 VICTOR TAN 1HR 41MIN 03SEC
12 CLEMENT CHUA 1HR 42MIN 32SEC
13 JAYA BENUGOBALAN 1HR 42MIN 50SEC
14 ONG CHI HAO 1HR 43MIN 47SEC
15 TAN PING HONG 1HR 43MIN 46SEC
16 WILSTON LEONG 1HR 44MIN 13SEC

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.

Friday, September 10, 2010

Bernard Lagat - The Only Double Gold Medalist of World Cup Title.

Note:

By Rameshon

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

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

Picture 1 - Bernard Lagat - The Superman of IAAF/VTB Bank Continental Cup in Split (Croatia) 2010

Around the year 1992, when I was pursuing my Physical Education and Sports Science degree at Loughborough University of Technology, I came across a book on Biochemistry in the library at the university. I was reading about studies done on lactate, ventilatory threshold and heart-rate intensity. In one of the chapters, Peter Snell, the former 800m great and Olympics gold medalist gave his comments on distance running. In that book, he stated that the physiological demands of an 800m runner are different from a 1500m runner. A 1500m runner is vastly different from a 5000m runner. This is also evident when you compare a 5km runner with a 10km runner.

Peter Snell, a former New Zealand athlete living in Texas, was himself an Olympic gold medalist for the 800m in Rome (1960). He also ran in the Tokyo Olympics and won gold medals in both 800metres and 1500metres. He was an athlete of New Zealand coach Arthur Lydiard. Snell got his Honorary Doctorate for his work as an Exercise Physiologist from Massey University. Hence, Snell from his knowledge and experience, as an Exercise Physiologist and a runner, knew that the demands of running different distances and the great challenge it poses to the human body while running.

Picture 2 - Peter Snell was a protege of Arthur Lydiard system of training.

This physiological demand of an 800m runner is 60% anaerobic and 40% aerobic. For the 1500m runner, the physiological demand is 50% aerobic and 50% anaerobic. For the marathon runner, the physiological demand is 98% aerobic and 2% anerobic. Hence, we see that as the distance of the race increases, the aerobic demand increases. Likewise, as the race becomes shorter than 800m, for examples, 400m, 200m and the 100m, the anaerobic demand becomes more predominant.

In the past, Emil Zatopek, the Czech long-distance runner, was able to win the 5000m, 10000m and marathon gold medals in the Helsinki Olympics in 1952. It was an incredible feat for him to achieve that. Similarly, if we can remember, in 1972 (Munich Olympics) and 1976 (Montreal Olympics), Lesse Viren, the 'flying finn' was able to win gold medals in both 5km and 10km races in the Olympics.

Pic 3 - Emil Zatopek the Winner of 5000m, 10000m and marathon in Olympics

Other than these races, it was very rare for other top runners to achieve performances where there is a victory in two events. Recently, in 2007, in the World Athletics Championships in Osaka (Japan), Bernard Kip Lagat came in as the 1500m (3min 34.77sec) and 5000m (13 45.87sec) champion. That feat was also seen this year as Bernard Lagat won the World Cup title race for 3000m (7m 54.75sec) and 5000m (13min 58.23sec) in Split, Croatia. He was the only one who could to do this feat in the IAAF/VTB Bank Continental Cup.

It is a heroic effort to win in the two events, like what Bernard Lagat had done, as the training for any two different long distance events become a great challenge to a coach or runner when it comes to planning a training program. The workouts are different and the mileage training is also vastly different.

Many, like Sebastion Coe (1500m) or Haile Gebrselassie (10000) were able to attain two gold in different years for the same event and not for different events. Sebastion Coe trained from young to run the 800m and 1500m in world-class races. In the Moscow Olympics (1980) and Los Angeles Olympics (1984), he attained the gold medals only in 1500m, even though he was the reigning world record holder for 800m race, all the way from the year 1981 until Wilson Kipketer, the Kenyan Born Danish, broke the record in 1997. Likewise, Haile Gebrselassie won the 10,000m gold in Atlanta in the year 1996 and Sydney in the year 2000, even though he was a multiple world record holder for 5000m and 10000m once. He is now the current world record holder in the marathon in Berlin (2008) with a time of 2hrs 03mn 59sec.

An Incredible Feat By Bernard Kip Lagat

Thus, in this World Cup title 2010, running in the 3000m and 5000m, Bernard Lagat achieved a great feat which he had achieved in the year 2007 as well. He won gold medals in double events.

2007 World Athletics Championships in Osaka - 1500m Race

http://www.youtube.com/watch?v=P0hkE4qhPrg&feature=channel

2007 World Athletics Championships in Osaka - 5000m Race

http://www.youtube.com/watch?v=z-sHYX3-c1U&feature=channel

In the IAAF/VTB Bank Continental Cup in Split, Bernard Kip Lagat also showed brilliance in running strategically and tactically and becoming a champion eventually. He is known for the right time to kick and win in a major race. In most of the races, it looks like there are odds against him, however, he usually triumphs as the champion, eventually.

Note:

By Narayanan

Thursday, September 9, 2010

Yuliya Zarudneva - The 3000m Steeplechase World Cup Champion

Note:

By Rameshon

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

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

Yuliya Zarudneva of Russia- A Woman of Resilience

Picture 1- Zarudneva is well known for showing one of the finest skill in the steeplechase event.

The African Athletics Championships, between 28 July and 1 Aug 2010, saw Kenya dominating the track and field overall ranking for gold, silver and bronze medals. Kenya won 25 medals - 10 gold, 7 silver and 8 bronze.

In the 3000m steeplechase event, Milcah Chemos Cheywa, in fact, broke the African Championships record by doing 9min 32.18, making her country, Kenya, proud of her. This is a great improvement by Milcah. However, in Stockholm Diamond League, on 7th Aug, Yuliya Zarudneva from Russia took the centre stage by breaking the Championships record in the 3000m steeplechase by doing 9min 17.59sec. Milcah came in second by doing 9min 19.32sec.

Picture 2 - Constant challenge posed by Milcah Chemos Cheywa to Zarudneva.

The tide changed for Milcal Chemos in the Aviva London Grand Prix in Crystal Palace (Aug 13-14 2010) where she overtook Zarudneva in the 3000m steeplechase event. Milcah's time was 9min 22.49sec and Zarudneva's time was 9min 22.60sec. The race had a dramatic ending where finally Milcah won the race by a mere 0.11sec.

About a few days later, in Belgium, in the Brussels Diamond League (27th Aug 2010), Ethiopia Sofia Assefa of Ethiopia did 9min 20.72sec to win the 3000m Steeplechase race. Milcah Chemos Cheywa was second in this competition.

As a grand finale, in the most awaited IAAF/VTB Bank Continental Cup (4th and 5th Sept 2010) 3000m steeplechase race, Zarudneva defeated Milcah in the race. The time taken for Zarudneva to run was 9min 25.46sec. It was a very close fight which ended Milcah Chemos losing to Zarudneva (9min 25. 84sec) by 0.38sec. Hence, Zarudneva winning of the World Cup title was a very impressive feat indeed.

About Yuliya Zarudneva of Russia

Zarudneva's youth is remembered well for getting sick very easily. Regularly, she used to get cold and flu. Her father, in order to combat the problem, decided to make her exercise. Hence, she ran daily 2km daily.

From this exercise, two benefits were gained by her. Firstly, her sickness just disappeared over time. It was a sign of resilience by her body against sickness. Furthermore, this 24-year-old developed herself into a technically skilled athlete in the steeplechase event. Hence, she won the World Cup title for the 3000m steeplechase. Zarudneva has a personal best of 9min 08.39sec for this event. The world record of 8min 58.81 for the steeplechase was set by Gulnara Samitova-Galkina. Zarudneva has the potential to break this record if she works for it. So long she is consistent with her training and goal-setting, breaking the record remains feasible.

http://www.youtube.com/watch?v=m218jNMAPPM (Marta Dominiquez 1st, Zarudneva 2nd and Milcha Chemos Cheywa 3rd)

http://www.youtube.com/watch?v=kF6gIC8qxII&feature=related (Yuliya Zarudneva 9min 08.39sec)

Her Strategy

Zarudneva is well known for her frontal running ways. She runs in a controlled fashion and paces herself well during her race and at times she uses tact to pull away from the opponents at the right time. At times, strategically, she brings in some injection of fast pace during crucial moments in the midst of a race to pull away from opponents and become the eventual winner.

Picture 3 - Fine display of steeplechase hurdling by Zarudneva

Motivation

One of the most important motivation comes from her daughter “I am often away from Zarudneva's motivation comes from her daughter and would like her child to be proud of her because I’m competing or training, so I want her to make me feel proud of me. She is a big inspiration,” added Zarudneva, who is coached by Mikhail Kuznetsov.

Note:

By Narayanan

Tuesday, September 7, 2010

Strategies of Wilson Kipketer and David Rudisha

Note:

By Rameshon

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

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

Picture 1 - The Two 800m Greats - David Rudisha and Wilson Kipketer

In the past, Kipketer had predicted that in order to break the world record that Sebastian Coe was holding 1min 41.73sec, it was important to do at least 3 or 4 subs 1min 42sec consistently so that one can take a chance at the record. Kipketer brought the time down to 1min 41.11sec. Right now, Wilson Kipketer's record is broken by the 21-year-old Rudisha. Also, Kipketer, in a special interview, had mentioned that he is not really bothered on athletes breaking the record. He told that being able to do few sub 1min 42sec was already a great achievement for him in life.

Rudisha, with great determination and tenacity, has broken Kipketer’s 1:41.11 world record not once but twice – first with 1:41.09 in Berlin. In Berlin, Sammy was the pacemaker for Rudisha. Later on, Rudisha predicted that the record will be broken again over time. A week later, Rudisha did 1:41.01 in the 800m in Italy, for the Rieti Grand Prix race. Rudisha was paced by Sammy Tangui until 400m and subsequently, Jackson Mumbwa Kivuva had to push Rudisha from 400m to 500m. From 500m, it was a solo attempt to take the opportunity to have a crack at Rudisha's own world record of 1min 41.09sec. Rudisha had to muster his own courage and effort to set the world record again. Here, it is also interesting to note that Rieti is still considered a magical track, even to this present day, for many of the world records to be broken, in the past.

Pic 2 - Sebastion Coe, from Great Britain, was holding the world record for the 800m, 1min 41.73sec, for a period of 16years(1981- 1997)

Rudisha’s top five 800m average times is 1:41.53 as compared to Kipketer’s average 800m time of 1:41.62. Wilson Kipketer, nevertheless has four World titles (indoors and out), two Olympic medals, European gold, and a winning streak spanning more than three years. The only thing missing from him was the Olympic gold. Rudisha is young and he is on his way to great achievements which are believed that will be shown over time. So far, for this year, Rudisha great achievement is that he has an unbeaten streak of winning the 800m race in all the races from the start of the year 2010.

Picture 3 - Wilson Kipketer was holding the world record for the next 13 years( 1997-2010). The year 1997 was known as the amazing year for Kipketer

“I still hold two records indoors,” added Kipketer who felt that the medals he got from very important races were just as important as records. Moreover, Wilson admits, “By breaking the world record I have only achieved a third of what I want to achieve,” he said humbly. “Winning the World Championships and the Olympics are the two other big goals that I want to achieve in my career. With world records, someone else can come along and break them, but with gold medals, no one can take them away from you; they are yours for life.”

However, Wilson Kipketer believes that Rudisha has more potential in him. “This is only the beginning for him,” said Kenyan-born-Dane Kipketer. “There is still so much that he can go on to achieve – multiple world championships, Olympic titles.”

Strategies and Tactics and prediction of 800 metres race of David Rudisha - By Wilson Kipketer

1. David likes to be at the front from the start.

2. David is better at maintaining the fast pace towards the end

3. David has an individual mind, and that’s what makes the difference. He can be led by a pacemaker who goes through the first lap in 48 seconds and can maintain that pace.

4. Rudisha can be the first to break 1min 40sec

5. The 800m is all about finding the right balance and maintaining your rhythm. You don’t necessarily have to be a strong 400m runner if you have the right rhythm. It just so happens that David is a very good 400m runner too, but he also has a great natural rhythm and feel for the event

Rudisha's analysis of his own race

1. I have been working hard on trying to maintain that pace. I think I can improve, but I still need to work more on my final 200m

2. Since Kipketer did 49sec for the first 400m of the 800m race to break the world record, I was aiming for 48sec for the first 400m of the 800m race.

Results in principal competitions in 2010 - Unbroken Win By Rudisha

Event Date Competition Position Result
800m 04.03 Melbourne Track Classic 1. 1:43.15
800m 14.05 Doha IAAF Diamond League 1. 1:43.00
800m 27.05 Ostrava Golden Spike 1. 1:44.03
800m 04.06 Oslo ExxonMobil Bislett Games 1. 1:42.04
800m 26.06 Nairobi Kenyan Ch. 1. 1:44.23
800m 08.07 Lausanne Athletissima 1. 1:43.25
800m 10.07 Heusden-Zolder Athletics 1. 1:41.51
800m 30.07 Nairobi African Championships 1. 1:42.84
800m 22.08 Berlin ISTAF 1. 1:41.09
800m 27.08 Bruxelles Memorial van Damme 1. 1:43.50
800m 29.08 Rieti IAAF World Challenge 1. 1:41.01
800m 05.09 Split IAAF/VTB Bank Cont. Cup 1. 1:43.37

It is an interesting fact to note that Rudisha is married to his wife Lizzy, and has a six-month-old daughter, Charin. Looks like Rudisha is balancing very well with married life.

Note:

By Narayanan

Sunday, September 5, 2010

3 Records Broken in the IAAF/VTB Bank Continental Cup (4th AND 5th Sept 2010)

Note:

By M.Rameshon

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

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

DAY 1 AND DAY 2 - RESULT OF 1AAF /VTB BANK CONTINENTAL CUP

Three championship records were broken in the IAAF/VTB Bank Continental Cup 2010. Two were from the men's section and one was from the women's section. In the men's section, David Rudisha did his country Kenya proud by coming in first with a time of 1min 43.37sec, clearly away from his opponent Marcin from Poland. In the 3000m steeplechase event, Richard Kipkemboi also did Kenya proud by breaking the championship record in a time of 8min 09. 67sec. The two men's championships record went only to Kenya.

In the women's section, in the 3000m steeplechase event, Yuliya Zarudneva dominated the race by breaking the championships record to 9min 25.46sec. She had to battle it out with Milcah Chemos from Kenya to win.

The amazing feat during this competition was done by Bernard Lagat, from the USA, who won the 3000m and 5000m for men by coming in as the champion for both events.

800M MEN FINAL

Picture 1 - David Lekuta Rudisha from Kenya is still the reigning champ

1 KEN DAVID LEKUTA RUDISHA 1MIN 43.37SEC CHAMPIONSHIP REC
2 POL MARCIN LEWANDOWSKI 1MIN 44.81SEC
3 BRN BELAL MANSOOR ALI 1MIN 44.92SEC

1500m Men Final
Picture 2 - Amine Laalou from Morocco is the winner of 1500m race

1 MAR Amine Laalou 3min 35.49sec
2 ETH MEKONNEN Gebremedhin - 3min 35.70sec
3 USA Leonal Manzano - 3min 36.48sec

3000M
Picture 3 - Bernard Lagat showed brilliant performance in the 3000m race with a championship record.

1 USA BERNARD LAGAT 7MIN 54.75SEC
2 UGA MOSES NDIEMA KIPSIRO 7MIN 54.98SEC
3 ECU BAYRON PEIDRA 7MIN 55.52SEC

3000M STEEPLECHASE FINAL
Pic 4 - Richard Kipkemboi Mateelong from Kenya wins the 3000m Steeplechase race

1 KEN RICHARD KIPKEMBOI 8MIN 09.67SEC CHAMPIONSHIP REC
2 ETH ROBA GARI 8MIN 09.87 National Record
3 Franmahiedind-e Mekhissi- benabbad 8min 09.96sec

5000m Men
Picture 5 - Bernard Lagat the 3000m and 5000m Split Double Winner.

1 USA BERNARD LAGAT - 13MIN 58.23SEC
2 UGA MOSES NDIEMA KIPSIRO - 13M 58.23SEC
3 FRA BOUABDELLAH TAHRI - 13MIN 58.79SEC

800m Women Final
Picture 6 - Janeth Jepkosgei wins the 800m in a very good time of 1min 57sec

1. KEN Janeth Jepkosgei Buseinei 1min 57sec
2 JAM KENIA SINCLAIR 1MIN 58.16SEC
3 RUS MARIYA SAVINOVA 1MIN 58.27SEC

1500m Women
Picture 7 - Hind Dehibachahyd winning the 1500m race

1 FRA HIND DEHIBACHAHYD 4MIN 19.78SEC
2 CAN NICOLE EDWARDS 4MIN 31.34
3 USA CHRISTINE WURTH-THOMAS 4MIN 21.46SEC

3000M WOMEN FINAL

Pic 8- Meseret Defar still doing well in the 3000m race

1 ETH MESERET DEFAR 9MIN 03.33SEC
2 TUR ALEMITU BEKELE 9MIN 04.08SEC
3 USA SHANNON ROWBURY 9min 04.82SEC

3000M STEEPLECHASE (WOMEN)
Picture 9 - Zarudneva of Russia still ruling the 3000m steeplechase event

1 RUS YULIYA ZARUDNEVA 9MIN 25.46SEC (CHAMPIONSHIP RECORD)
2 KEN MILCAH CHEMOS CHEYWA 9MIN 25.84SEC
3 ETH SOFIA ASSEFA 9MIN 29.53SEC
4 MAR HANANE OUHADDOU 9MIN39.39 ( SEASON BEST)
5 USA LISA AQUILERA 9MIN 41.48SEC
6 JAM KORENE HINDS 9MIN 45.08SEC
7 GBR HATTI DEAN 9MIN 45.36SEC
8 CHN ZHENZHU LI 9MIN 47.28SEC

5000M WOMEN

Picture 10 - Vivian Cheruiyot wins the 5km race for the women open

1 KEN VIVIAN CHERUIYOT 16MIN 05.74SEC
2 ETH SENTAYEHU EJIGU 16MIN 17.11SEC
3 USA MOLLY HUDDLE 16MIN 08.60SEC

Note:

By Narayanan

Friday, September 3, 2010

An analysis of David Rudisha's 800m race in Rieti, Italy

Note:

By Rameshon

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

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

Subjective Analysis - Strategies and Tactics in Breaking the 800m World Record.

Picture 1 - David Lekuta Rudisha - Man of Valour and Courage

http://www.youtube.com/watch?v=bYfNElHP0OY

Before the start of the 800m race, David was at the 6th lane. His country runners and pace-makers were Jackson Mumbwa Kivuva and Sammy Tangui, both were in 7th and 8th lane, respectively. Boaz Kiplagat Lalang was in the 4th lane.

Right from the start of the race, it looked as if the Kenyans came with the intention of attacking the world record, fearlessly. They took full control of the race. At the first 100metres itself, the four Kenyans took up top 5 positions. Subsequently, at the 150 metres mark, it was all Kenyans dominating the race - first to fourth.

At the 200m point, Sammy Tangui was running around 23.8sec. At around the 300m mark, the time stood somewhere around 37.2sec. At this point, David Rudisha was around 3metres away. Also, Sammy and Jackson Mumbwa Kivuva were pushing the pace extremely hard and Sammy hit the 400m mark of the 800m race at a time of 48.2sec.

With sheer determination and leech-like tenacity, David Rudisha who was just behind the two Kenyans runners kept getting closer to them as much as possible so as not to lose the grip of breaking the world record. Sammy, after an intensive push till the 400metres, finally felt that he had done his job for his countryman and he opted to pull over in the race by stopping on the inside of the track.

Picture 2 - David Rudisha has the potential of doing sub-2min 40sec if he had been given the push at the last 300m.

Jackson Mumbwa Kivuva, who had been following Sammy Tangui, came up to the front and felt that it was his responsibility to push the pace as hard as possible so that his country runner by the name of David Rudisha can fulfil the promise of improving the record again. David chased Jackson Mumbwa, not letting him go and reached the 500m mark in time around 1min 01.04sec.

From this point, it was all system go for David Rudisha who felt that Jackson was running out of steam. David took over the reins and reached the 600metres mark at 1min 14.59sec. He knew that from the last 300metres it was his duty to go up front and boldly assault the world record again. With resolute will and iron determination, David Rudisha ran the last 200m flat out pulling the gap away from the second runner Boaz Kiplagat Lalang even further. At the 700m mark, the time was around 1min 27.8sec before David gave the final push till end the race with victory gesture by raising his hand high up. He finished the race with very good hand and leg technique. David's hand and leg technique were very beautiful to watch. It just showed poetry in motion.

Note:

By Narayanan

Thursday, September 2, 2010

Results of Rieti Grand Prix 2010

Note:

By Rameshon

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

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

Rieti Grand Prix 2010- Lagat sets 3000m American record

On Sunday, the 36-year-old Bernard Lagat, at the Rieti Grand Prix in Italy, broke Bob Kennedy's American record by doing 7:29.00 in the 3000m men's final. The race ended in a runner-up finish to Ethiopian Tariku Bekele. Bob Kennedy's record of 7:30.84 American record has been around from 1998.

To everyone's amazement and wonder, in the women's 1500m race, Jamal Maryam Yusuf from Bahrain came in first with a creditable time of 3min 58.93sec with her country fellow runner Mimi Belete coming in second with a time of 4min 00.25sec.

In the 800m race, David Rudisha of Kenya came in first with a time of 1min 41.01sec. He was paced by his country runner by the name of Sammy Tangui for the first round. The time stood at 48.20sec for the first round. Sammy then pulled over after the first round. Later, it was Jackson Mumbwa Kivuva's job to push the pace as much as possible to enable David Rudisha to break the world record again. At the last 250 metres, it was left for David to do the work of breaking the record again.

800 Metres - Men Race

1 Rudisha, David Lekuta KEN 1:41.01
2 Lalang, Boaz Kiplagat KEN 1:42.95
3 Symmonds, Nick USA 1:43.76
4 Rimmer, Michael GBR 1:43.89
5 Lewandowski, Marcin POL 1:44.10
6 Casado, Arturo ESP 1:44.74
7 Kivuva, Jackson Mumbwa KEN 2:23.39
Tangui, Sammy KEN DNF

1500 Metres - Men

1 Kiprop, Asbel KEN 3:31.78
2 Kiplagat, Silas KEN 3:31.97
3 Chepseba, Nixon Kiplimo KEN 3:32.42
4 Kamel, Yusuf Saad BRN 3:33.06
5 Rono, Geoffrey Kipkoech KEN 3:33.2
6 Choge, Augustine Kiprono KEN 3:33.99
7 Daba, Demma ETH 3:34.16
8 Torrence, David USA 3:34.

3000 Metres - Men

1 Bekele, Tariku ETH 7:28.70
2 Lagat, Bernard USA 7:29.00
3 Soi, Edwin Cheruiyot KEN 7:29.75
4 Kipkoech, John KEN 7:32.72
5 Solinsky, Chris USA 7:34.32
6 Tahri, Bouabdellah FRA 7:35.50
7 Birmingham, Collis AUS 7:38.77
8 Rashed, Essa Ismail QAT 7:39

1500 Metres - Women

1 Jamal , Maryam Yusuf BRN 3:58.93

2 Belete, Mimi BRN 4:00.25
3 Déhiba Chahyd , Hind FRA 4:01.07
4 Rowbury, Shannon USA 4:01.63
5 Måkestad Bovim , Ingvill NOR 4:02.20
6 Mishchenko, Anna UKR 4:03.14
7 Donohue, Erin USA 4:03.49
8 Plis, Renata POL 4:06.76

3000m Women

1 Kibet , Sylvia Jebiwott KEN 8:39.07

2 Cherono, Mercy KEN 8:42.09
3 Korikwiang, Pauline Chemning KEN 8:43.67
4 Metcalfe, Megan CAN 8:44.29
5 Mrisho, Zakia TAN 8:44.53
6 Rionoripo, Purity Cherotich KEN 8:44.54
7 Ndiema, Esther Chemtai KEN 8:46.66
8 Clitheroe, Helen GBR 8:51.82

Note:

By Narayanan