runningcoachsg

Thursday, January 6, 2011

2hr 24min 22sec - Chiangmai SEA GAMES 1995 (Part 3)

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)

A summary, not detail, of the marathon 2hr 24min 22sec Part 3 in 18th South East Asian Games 1995.

As soon as Philippines' Herman Suizo, the then 17th South East Asian Games marathon record holder, gave up at around 21-22km, the group was left with 2 Indonesian runners, Roy Vence from the Philippines, a Thai runner and myself. We started to take turns to lead.

At the 23km, suddenly I surged the pace and was leading the race by about 20 metres and it was shortlived as the two Indonesian worked as a team to gain back the lost ground. The Philippines runner Roy Vence and the Thai runner also was in contention.

At the 35km mark, my left calve was aching a lot. I felt the muscles were tightening a lot. I was just hoping that the calve muscles would get better over time. However, the pace of the runners got faster and faster. At this point, I nearly stopped in the race as the pain in my calve was becoming unbearable.

I decided then that I need to do the best of the worst condition that I was facing and decided to let the runners go. As soon as I did that, the gap was widening.

This went on until the last 2km and suddenly I felt very strong and the mental training I did to push at the last 2km worked. Everything was working very well and I was pushing very hard until I saw the stadium. I entered the stadium to do the last 1km on the track and I saw the two Indonesians taking their miniature country flag from the crowd and finishing first and second, doing 2hr 20min. The bronze medal went to Roy Vence of Philippines, who did 2hr 21min 02sec. The closest guy to me was a runner from Thailand and he did 2hr 23min.

I ran and finally finish the race in 2hr 24min 22sec. After 10mins the next runner who was sixth was a Cambodian runner doing 2hr 34 min.

From the run, I realised that my timing, at that time, would allow me to qualify to run in the 'B' Category of the Olympics. This was my greatest satisfaction and achievement of my life.

Note:

I am hoping to write a detailed experience of this in the near future.

www.runningcoachsg.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.

Tuesday, January 4, 2011

Daniel Chia - Still Keeping Himself Fit At 51

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

Daniel Chia - Driving Taxi and Exercising at the same time.

I met my friend Benedict Boo, 36 and Daniel Chia, 51, three days back at the MacRitchie Reservoir canteen for a drink. Daniel was relating a race in the past where, in 1991, I ran and did 2hr 46min and that he did 2hr 47min in Penang Marathon. In my mind nothing was vivid. He told me that at that time he was representing Singapore, while I went there for the run by myself.

I also realised that from the past 20 years, I have been seeing this gentleman regularly training in MacRitchie Reservoir. In the past, Daniel related to me that he used to run with high mileage. Now, he does running more for health reasons.

Daniel lamented that, in the past, we could do sub-2hr 50min easily. I told him that about 7 of them will come in sub-2hr 50min and he verified this statement. He told me that the marathon runners of Singapore should be running faster and not slower. He told me that SAA should support the runners to go overseas to run and compete and improve the standard.

Both of us agreed that past management was liberal to allow us to go for more overseas assignments. He told me that even him getting selected shows the then SAAA's support to improve long-distance running. He told me that generally the long-distance running needs a big push now and it is so far not happening. He told me that he hoped that this will happen in the future.

What fascinated me a lot about Daniel Chia is he is keeping himself fit by at least doing 10km per day. I feel that many youngsters could follow this kind of example so that they stay healthy and fitness and save on doctors bills.

I decided to do an interview on Daniel and he accepted.

An interview with Daniel Chia

What is your height and weight?

I am 1.67metres in height and weigh 50kg. My weight has been the same after my young adult days.

When did you take up running?

At the age of 25 plus.

When were you very serious about running?

It was from the year 1988 onwards.

Why did you take up running?

I was a chain smoker. Taking up running made me lead a healthy lifestyle and give up smoking in the long run. I used to smoke 12 sticks per day.

Tell us something about your job?

I am a taxi driver and work for nearly 14 hours per day. Even with this, I still have time to go for my run.

What is your mileage like at this age?

30-50km per week. Nearing a competition, I do 50-60km per week.

Can you share with us on your wife's view on your running?

My wife, Poo Kwee Eng, in the year 1994, has done 3hr 37min for the marathon. Currently, she trains 3 times per week by herself. She supports me in running.

Do you have any children?

I have two children.

What is your view on Singaporeans to be fit?

If Singaporeans are fit, we lead a quality life and avoid seeing a doctor.

We will be fit enough to be a volunteer for reservist between 40 and 43 of age.

Do you have any feedback on this year's Standard Chartered Marathon, in Singapore?

Sorry to say this, but there are too many turns.

Races should have categories for the veteran, for example, between 40-45, between 45 to 50, between 50 to 55 etc. This will get more people to participate in running. In Thailand and Malaysia, and other countries, especially the west, this is a common practice. With the chip system to take the timing of all individual runners, this is definitely possible.

Note:

By Narayanan

Preeja Sreedharan - The Pride of India (Part 2)

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

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

Preeja Sreedharan - From an impoverished upbringing to getting the gold medal

A 28-year-old long distant runner from an impoverished home in Malakkanam village of Kerela has proved that with true courage and iron determination it is not impossible to achieve one’s dream. Her country runner Kavita Raut, bronze medalist for the 5000m also had similar kind of upbringing when she was young.

Picture 1 - Former China's Coach Ma Junren identified young girls who came through poverty and tough upbringing.

This reminds me of the time when Coach Ma Junren of China, having a handful of girls who could break the world records. Coach Ma Junren explained that these girls were impoverished and came through very hard and tough living conditions.

Picture 2 - Preeja left and Kavita Raut, after coming in first and second, for India, respectively.

Preeja's Part 2 Story

Ranendra, Preeja’s physical education teacher in Rajakand School, became her first coach. He was able to identify that Preeja had potentials at a young age and initiated her into athletics. Later on, she moved on to Alphonsa College, Pala, and it was her next step to developing her athletics career as the institution promoted sports to a great extent.

Picture 3 - Most of the fight for the Indian girls, earlier on, came from Japan's Kayoko Fukushi

Preeja's memorable feeling came when she got a job at the railways. This indirectly must have made Preeja worry less of a secured career and could have made her focus her attention on running itself.

My frank opinion is that during the race, which you can see from the video, Preeja seemed to be relaxed and not intimidated by big names. Towards the last portion of the race, one is able to see her determination to get the gold by using sheer willpower. “I stuck to my coach’s instructions. He told me to stick to my style and not to bother about what the opponents were doing. I was confident about the medal as I was doing very well in training.”

Picture 4 - Coach Nikolai Snesarev, from Belarus, is Preeja's coach

One of the strategies he used is to be at the Games place two weeks ahead of the race date.

Preeja also credited her coach Nikolai Snesarev’s training and planning for the success. “We were here two weeks before the event, and that was the key to our success.”

Picture 5 - An excellent personal best in 5000m for Preeja and Kavita Raut.

My analysis of the 5000m race - A good lesson to learn.

Earlier on, the Indian girls were running a relaxed, tolerable and controlled pace as their main concern was to run close to the Bahrain runners, although they had a watchful eye over Japan's Kayoko Fukushi. However, a sudden and surprising surge by Ethiopian-born Bahrain runner, Mimi Belete, made Preeja and Kavita to be caught off-guard. Mimi, at the last 100m, had a gap of about 15 metres. Seeing these, the Indian runners used all their might to win back the lost ground, but all was too late. By the time Preeja and Kavita came close to overtaking Mimi, the closest Preeja could come to Mimi was about a metre.

From my analysis, Preeja could have been a little more alert, especially when she could see Mimi going off, she should have stayed with Mimi at all cost. By a sudden surge, the Indian girls were a bit slow to react may have caused the gold medal to go to Mimi. The closing up of the gap at the last 100m by Preeja was phenomenal but it was all too late. Hence, the next time, it would be a good idea to be aware and respond immediately, rather than a wait and see game, especially at the last portion of the race.

However, the consolation came as Preeja's and Kavita's time of 15min 15.89sec and 15min 16.54sec were personal best times. Mimi Belete from Bahrain did 15min 15.59sec. The three girls timing were much faster than the Commonwealth Champion Vivian Cheruiyot by around 39sec.

Conclusion

Hence, given the time, if Preeja continues like this and train and race consistently, one day she may end up a world-beater.

Note:

By Narayanan

Monday, January 3, 2011

Preeja Sreedharan - The Pride of India (Part 1)

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)

Preeja Sreedharan - Showing a lot of talent in long-distance running

There has been a gold medal drought, for both men and women, for the long-distance in India all the while. India's focus has most of the time been on cricket, hockey and shooting, to name a few.

Singapore Bay Run

In 2010 Singapore SAFRA Bay run, I was told by top Singapore runners that the Indian soldiers who came to run here for the half-marathon were nearly able to dominate the top 10 positions and do a frightful 3min flat for the first kilometre of the SAFRA Bay Run. What was more awe-inspiring was that these runners were averaging a time of 1hr 10min, a sign of improvement in the running standard as compared to the past. To add a feather to the cap these invited runners were just the soldiers, what about the other elite runners in India.

Domination of Middle Eastern Countries and Oriental Countries

As usual, the marathon and walking events were vastly dominated by oriental countries like China, Japan and Korea. The middle distance events were overtly dominated by countries like Iran, Bahrain, Qatar, to name a few, leaving India to nearly achieving a near nothing and leave the Games empty-handed.

Preeja's Inspirational Rise

Preeja's story shows an inspirational rise from a humble beginning as a developmental runner and currently, she is now the best in India as well as in Asia for 10000 metres.

Preeja Sreedharan was born on 13th of March, 1982, at Mullakkanam, Kerala. Her first major championship was the Asian Cross Country in 1999. Her recent development as a world-class runner started from her coming in fifth in both the 5000 and the 10,000 metres in the 2006 Asian Games. In Asian Track and Field Championships 2007 at Amman, capital of Jordan, she won the silver medal in the 10,000 metres. She qualified for the Beijing Olympics in June 2008 after achieving a B qualifying mark for the Games. She finished twenty-fifth at the Olympic 10,000 metres.

Preeja's recently won the gold medal in the 10000-meter event and silver in 5000 metres in the Guangzhou Asian Games. Moreover, she is now a current Indian National Record holder for 5000 and 10,000 metres. Her personal best for the 10,000 metres is now 31:50:28 minutes in Guangzhou Asian Games.

After the event, Preeja Sreedharan’s became emotional when she spoke about her family. The girl from Mullakkanam in Kerala struggled to control herself as she narrated her life story after stunning the field in the women’s 10,000 metres.

“After winning, my immediate thoughts were with my mother (Ramini) and brother (Pradeep). They have made huge sacrifices and I am here today because of them,” Preeja said.

“I lost my dad when I was very young and it was a big struggle for all of us, my brother Pradeep had to quit studies after the eighth standard and started working. He worked as a carpenter. My mother had to work in others’ houses),” said Preeja

After the terrific performance, Preeja felt overwhelmed by the international media.

“When I started I never thought I would get so much (gold and all the adulation).”

Note:

By Narayanan

2hr 24min 22sec - Chiangmai SEA GAMES 1995 (Part 2)

Note:

By Rameshon

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

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

Thailand, Chiangmai South East Games 1995 (Part 2)

Picture 1 - Picture of me during Dec 1994, Singapore International Marathon

Note: Details are too long, hence the summary.

Second Part of Summary 1995 SEA Games marathon in Chiengmai.
The race started and it was pitched dark, I could not see anything except a motorbike in front of us guiding. I was with the pack of runners and we heard a pack of dogs barking. I realized that if I let the front pack go, I imagined that I may get bitten by these dogs and may end my marathon dream by ending in the hospital instead.

Picture 2 - A group of street dogs were barking ferociously at us while we were running. However, we were lucky that it did not attack.

During the run, I realised that Herman Suizo, the then SEA GAMES marathon record holder from the Philippines was trying to push the pace by injecting some pace surges. Every time he did that, we kept coming back. At the 5km, I saw the time as 16min 40sec. At this point, one part of me told me that this was very painful and was thinking of slowing down a bit. Nevertheless, at the 10km mark, we reached there between 33min 20sec. I realised that the pace that I was going was at 2hrs 18min to 2hrs 20min pace.

As the six of us, myself, the two Indonesians, two Filipinos and a Thai athlete, were all coming to the half marathon point, I realised that nobody was willing to give up. This was very discouraging for me, in a way. The time stood at the half-way mark at 1hrs 10min. Soon, I realised that this time was, in fact, equal to my personal best time for the half-marathon done in the Trengganu Half-Marathon race in the past and the distance was actually measured by AIMS.

Picture 3 - At the half-way point, I reached at 1hr 10min.

At this point, Philippines runner by the name of Herman Suizo gave up and stopped during the race. We were 5 people together finally. At the 23km, I surged to the front since I felt very strong. At this point, I saw the two Indonesians feeling very tired. There was a Thai runner and Allan from the Philippines as well. From a 20m gap away from me the Philippines runner, Allan, and the Thai runner came back to me.

Between 25km and 30km mark, we reached the point on time for a 2hr 20min or a sub 2hrs 20min. At this point, I could not take the severe pain any more and I was bearing with the pain. Whatever it was, I was still thinking of getting the gold and still pursued the 4 of them. At the last 10km, I realised that I can win all these runners as I am able to bear the pain until 32km. My heart and lungs felt strong. Physically, I felt very strong. The victory was in sight. However, from the last 10km to the last 7km, my calf began to tighten a lot. I was telling myself to relax the calf by mentally talking to my muscles. Things got even worse and the calf pain was becoming more excruciating to the point that I wanted to stop the race.

Note :

Herman Suizo was also a former national record holder (2:19.50) of Philippines who placed 51st among 116 runners in the 1992 Barcelona Olympics.

http://www.philstar.com/Article.aspx?articleId=375819

Note:

By Narayanan

Sunday, January 2, 2011

2hr 24min 22sec - Chiangmai SEA GAMES 1995 (Part 1)

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

Chiengmai South East Asian GAMES Marathon (1995) - Part 1 of 3

This Story is written in dedication to my Coach Alan Guilder who taught me the correct way to train for the marathon.

Picture 1 - Logo of 1995 SEA GAMES at Thailand, Chiengmai.

SUMMARY OF 3 Part Story (Details are too long for the blog)

It was held very early in the morning and I had just 3hours of sleep. Both myself and Khoo Chin Poo were representing Singapore. I did a 2hr 29min marathon in Feb 1995 to qualify for it, which must be 1993 SEA Games bronze medal time at least.

Picture 2 - Khoo Chin Poo, came in 10th (extreme left) for the MR 25 Ultra Marathon 2010

Few days before the race, I found out that the Philippines and Indonesian runners were staying right at the doorstep of the marathon race start point. Hence, I was strongly requesting for this. At first, I was given a no to this. However, after much persuasion from me, they relented to this idea.

The house at the start point of the SEA Games marathon looked like a one-star hotel. I was not bothered by this because I wanted a good sleep before the race. I did not trust the traffic from Games Village. It was very hard to travel. With the stay at the doorstep, I was able to get a quality 3hrs sleep as compared to the games village.

Picture 3 - It looks something like this.

At times, Fandi Ahmad, our former soccer star, and I, after some time, we decided to talk to each other. We just spoke on important things and the conversation was short, sharp and simple. I also realised how a great and simple person he was.

Picture 4 - Fandi Ahmad was a soft-spoken person

While keeping my mind serene and in the present moment, I use to listen to music and songs to keep me occupied. I only listened to positive songs which had words of wisdom in it.

Positive words leads to positive action.

The only ones I was thinking about was my coach, my parents and the sages that I have read about. Coach Alan Guilder was an inspirational figure to me.

Before the start of the marathon race, a kind of absolute fearlessness was reigning within me. As soon as the officials called us to stand at the marathon start, I was telling myself to be ready for the battle of all battles, which is to improve my time. I took myself as the opponent and the real opponent was my timing, that's all.

One of the traits we should have is the fearlessness to do well!

Note:

By Narayanan

Saturday, January 1, 2011

Simple Prayer for Year 2011

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

These are my sincere prayer for the Year 2011

You have given me a good pair of hands, legs and a functional body. What more can I ask for beyond this?

Let me not get sick and get any form of diseases. Keep me always healthy.

Give me Godly qualities of absolute fearlessness.

Let me forgive and forget those who have sinned against me.

Let me keep striving and help others.

Give me the strength to meet any form of challenges.

Guide me on your upright path.

Keep me motivated in health, fitness and long-distance running.

Let me always think about others before self.

Always motivate people surrounding me.

Let me always remember that I came to this world with nothing and I am going back with nothing.

Keep me reminded that an effort will not go unrewarded, always.

Let me put in 100% effort in whatever I do.

Keep me from the distractions of the world and be focused always.

Keep me reminded that everything surrounding me is transient and temporary.

Let me always remember that desire is poverty.

Let me always not show signs of arrogance and ever remain humble.

Give me calmness and take away the anger in me.

Let me feel the oneness in all.

Let there be peace throughout the world.

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.