runningcoachsg

Sunday, February 6, 2011

MR 25 5km Time Trial Result (06/02/2011, Sun)

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)

MR 25 5km Time Trial 06/02/2011 (Sunday)

1 18min 13sec Foo Gen Lim
2 18min 51sec Raviin
3 18min 52sec Justin John Surin
4 19min 01sec Daniel Margulies
5 19min 14sec Ben Khoo
6 19min 21sec See Jie Jun
7 19min 23sec Muhammed Norikgof
8 19min 39sec Jagdish Singh
9 19min 45sec S. Lane
10 19min 59sec Lawrence Ng
11 20min 04sec Sunil Nair
12 20min 10sec Mark Forgeron
13 20min 24sec Justin Tan
14 20min 30sec Su Jin Chandran
15 20min 36sec Geoff Stutsel
16 20min 46sec Nicholas Utard
17 20min 50sec Pang Jun Jie
18 21min 03sec Stuart Mcintosh
19 21min 05sec Stephan Martin
20 21min 10sec Hideyuki Torii
21 21min 13sec Seow Nian Jia
22 21min 14sec Rayson Koh
23 21min 22sec Shamshul B Eman
24 21min 24sec Prince MD Jabir Bin T. S.
25 21min 29sec Paul Kyzyrm
26 21min 30sec Edward Lee
27 21min 37sec John Tio
28 21min 39sec Ranjitma D/O Raja
29 21min 54sec Yang CX
30 22min 08sec Mohammad Hafiz Bin Mohd Aziz
31 22min 09sec Roda Ramos
32 22min 13sec Kong Zun Yong
33 22min 26sec Enrico Varella
34 22min 35sec Abdul Riyaz
35 22min 38sec Gemma Glynn
36 22min 38sec Yeo Jun Hian
37 22min 53sec Sara Lee
38 22min 59sec Jeff Koh Yong Zhi
39 23min 09sec Teo Hui Koon
40 23min 12sec Ashley Ng
41 23min 19sec Gerald Beauregard
42 23min 21sec Tan Tien An
43 23min 22sec Tang Chung Theng
44 23min 23sec Aloysis Leong
45 23min 23sec Ong Chen Kang
46 23min 26sec Sim Wen Yuan
47 23min 30sec Lai Chee Keen
48 23min 34sec Ledru Sebastien
49 23min 41sec Muhammad Hasif
50 23min 43sec Desiree Tan
51 23min 54sec Lim Han Kwang
52 23min 56sec Bob Mullins
53 23min 59sec Lim Li Xian
54 24min 04sec Derek Lau
55 24min 12sec Liaw Zhi Yong
56 24min 13sec Luther Yap
57 24min 18sec Chan Yu Hang
58 24min 24sec Aurelien Collard
59 24min 27sec Lim Jun Kai
60 24min 40sec Bachkine Yuan
61 24min 57sec Peter Bach
62 25min 12sec Tom Hagarty
63 25min 14sec Arnaud Robin
64 25min 16sec Betrand Sng
65 25min 47sec Lim Jin Kai
66 25min 50sec Martin Tay
67 26min 13sec Simon Lee
68 26min 29sec Thiran
69 26min 30sec Nur Farhana BTE Abdul Gawi
70 27min 35sec Hari
71 27min 43sec Leung Leik Yu
72 27min 54sec Ng Guan Zhi
73 28min 52sec Teng Jian Ling
74 29min 34sec Wang Xinyi Emelia
75 30min 39sec Louis Lee
76 31min 59sec Alloysius Ong

MR 25 5km Results (Courtesy of Donald Ng)

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.

Jared Hui - 8min 03sec, 2.4km, With 2 Months Training.

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)

Jared Hui - Potential to come in as the champion for National Schools' Cross-Country Championships 2012.

I met Jared Hui around June/July. He wanted to come into Hwa Chong Institution (college) for the direct school admission (DSA). I was avoiding these type of runners who want to be tested but they did not run the National Schools' Cross-Country Championships. However, I found that this boy was from St Hilda's Secondary School. He has been coming in first for all the years in his own school cross-country championships but was not spotted by anyone. Hence, to be fair to the boy, I gave him a chance to do the 2.4km trial on the track.

Jared ran the two rounds in a fantastic manner with very beautiful strides. Straightaway, I felt that he ran the two rounds too fast. After the two laps, he ran slower over the next few rounds. I got the time as 9min 20sec. Jared did not meet my 8min 20sec criteria.

The father was there and I told that Jared did not know how to run efficiently. I felt that Jared would be able to do 8minutes flat. However, it will take at least 3 months to do this. There is no guarantee in this, at the same time. Worse still, Jared, instead of studying, has to juggle with running 3 times per week.

After a month's training, I told Jared to go and study fully for the GCE 'O' Levels and keep himself fit. With a month training, Jared did 18min 52sec in a 5km time-trial.

I did not see Jared until I met him after his GCE 'O' Levels. Jared took a break by going on holidays and decided to train. Following the training program that I gave him, he was able to do 18min 10sec for the 5km time-trial. recently at Bedok Reservoir.

I felt that here is a guy who has great potentials. Last week, Jared went down to Catholic Junior College for a 2.4km time trial and he did 8min 03sec. Even though his appeal to Hwa Chong was not a success, his appeal to CJC was a success.

The mother wrote me an e-mail to thank me for enabling the son to join CJC. I felt very touched by this expression of gratitude. As for me, there was a sense of satisfaction that he landed in CJC. He was supposed to go to polytechnic but the running has given him a chance to pursue a college education. It was an achievement in terms of doing service to Jared, who I feel is a 15 pointer in GCE 'O' Levels and a very disciplined, determined and courageous boy. For next, he also has the chance to be the champion with my prediction, if the training goes well. All the best to him!

I thought of interviewing him. Later on, I thought of putting the message of the mother's gratitude for my service to the son's running progress.

E-mail from Mrs Hui (Jared's mother)

Dear Rameshon,

Thanks for your best wishes you sent over the phone yesterday.

Jared joined the Catholic Junior College's orientation on Tuesday itself and is adjusting himself well there. But he missed the boys at HCJC. He said that they were good running buddies whom he had already bonded.

In addition, the timing that Jared achieved at the CJC's trial was all due to your training. Without your training, Jared would not be able to secure a place at CJC. Many thanks.

Best Regards,

Mrs Hui

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.

Saturday, February 5, 2011

Wang Hao - Story on Resilience (20km Gold in Asian Games 2010)

Note:

By Rameshon

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

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

In Next Issue (6/01/2011)
MR25 Time Trial 5km Run

Wang Hao - From a long-term sustained injury to winning of Asian Games 20km Gold.

2010 Asian Games - Men's 20km Walk / Victory Ceremony

In Guangzhou, last year Nov, during Asian Games, while India’s Harminder Singh and Baljinder Singh came in sixth and seventh, respectively in the men’s 20km walk final, on the opening day of the track and field competition of the Asian Games, China's Wang Hao and Chu Yafei won the gold and silver, with the bronze going to Hyunsub Kim of South Korea at the Aoti Main Stadium.

The Indians were in the leading pack for the first two kilometres of the race but kept falling as the race progressed. Harminder clocked 1hr 26min 33sec while Baljinder had a timing of 1hr 28min 06secs.

During the race, Wang dominated the race to clock 1hr 20 min and 13 sec, which was his season-best. His compatriot Chu Yafei trailed in 1hr 21min 57sec to take the silver, while the bronze went to Kim Hyunsub of Korea in 1hr 22min 47sec.

“My result is not good enough,” said the 21-year-old Wang, “But it’s my season best, so I am satisfied with it.”

“I controlled the rhythm of the race and my teammate Chu cooperated with me very well,” said Wang, “I am happy to win the first track and field gold, and I hope it will be a good start for China.”

Wang said the gold medal was expected. “I trained really hard before the 2010 Asian Games, and there are not many rivals in Asia, so the race was not tough,” he said. “My goal is to have good results at 2012 London Olympic Games.”

Wang was plagued by a long-term tibia injury since last year and only finished second in the 50km Walk at the 2009 National Games. Hence, he was not able to train and do workout to the best.

The Asian Games was also something surprising and special because of the fact that he was able to win a gold medal in a major international race.

“My leg hurts since the year but it did affect my result,” said Wang, fourth in the event at Beijing Olympic Games. “So I am not in my best form now. I will do some adjustment after the Asian Games.”

Earlier on, Korea’s Kim was considered the biggest rival to clinch gold in the 20km walk of Asian Games. In actual fact, Wang said, “Kim’s season-best was 1:19:36, which was the world third-best result this year and it was better than mine. So I did some preparation for it,”

Korea's Kim was a little disappointed about his bronze medal. “It’s not my best time,” he said. “I didn’t walk well.”

As for Wang Hao, it was a bonanza to win the rare gold that he won it in a deserving fashion. It will be good to look forward to qualifying for the 2012 London Olympics and work for a medal, maybe even gold this time.

Note:

By Narayanan

Friday, February 4, 2011

Downward Facing Dog Pose - Good Stretch For the Entire Body.

Note:

By Rameshon

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

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

Hwa Chong Health And Fitness Club

Adho Mukha Shavasana: (Sanskrit) or Downward Facing Dog Pose (English)

Help To Improve Breathing, Remove Fatigue And Rejuvenate Entire Body

One such stretch that I learnt as a trainee-teacher during my early 20s was the Downward Facing Dog Pose. The main reason I started doing this exercise was that, apart from my daily routine of yoga poses, I do this to relieve the tightening of the calve. The muscle becomes loose. One does not have to go for a massage if the calve muscle is loose. This stretch also prevents calve injury as well.

Shin-splints and shin injury can be prevented by doing this exercise. Too long in this pose should be avoided if one is about to go for a long run or about to do a workout. The keyword is to do 20-30sec before a run.

This pose if done daily in sets of 20sec x 3-4, with a minute rest in between, will develop upper body strength for the hands and arms.

What is Dog Pose Yoga And Why Is It Done

Picture 1 - Usually a dog stretches the whole body by doing this pose and starts the day.

The term is Adho Mukha Shavasana or the dog pose, which is also known as the dog tilt, a stretch that dogs do early in the morning before the start of the day.

The Downward Facing Dog Pose has its center on the pelvis. It is an excellent stretch for the back, opens up the rib-cage and develops the upper body strength. In addition to this, it also stretches the entire back of your body at the same stretching the arms, shoulders, hips, hamstrings and heels. This asana will be able to stretch your calves to a great extent at the same time.

Picture 2 - Downward Facing Dog Pose stretches the whole body.

The Downward Facing Dog Benefits Are Given As Follows:

1. It helps to improve breathing

2. It removes fatigue

3. The Pose rejuvenates the entire body

4. It improves the circulation of blood to your brain.

5. It also helps to improve the flexibility of your spine

6. It stretches your hips, lower and middle back and also helps in preventing back problems.

This asana or posture is not suitable for people who have had recent injuries on their hips, back, shoulders or arms. Those who suffer from high blood pressure should consult their doctors first before doing any kind of exercise. There are many people who experience the Adho Mukha Shavasana or the dogs pose as a moment of rest between difficult yoga asanas or poses. But when you are doing this, you must try to remain focused both mentally and physically and continue working out the asana or the pose further to get the maximum benefit from this asana and from yoga in general.

Picture 3 - The habit of doing this pose could start from young.

Note:

By Narayanan

Wednesday, February 2, 2011

An Interview With Oon Shui Kun (Part 2)

Note:

By Rameshon

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

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

Oon Shui Kun - 35min 11sec with 3 months training.

Picture 1 - Oon Shui Kun, after 2010 National Schools' Track and Field Championships.

How was the SAA run?

I did a time of 17:25 for 5km, which was quite satisfactory considering I have been mainly doing long easy runs. The weather was quite hot though as the race was put in the afternoon.

How was the time-trial today?

It was my first time doing a 10km time trial, and I had the fortune of running with Ashley. We pushed each other all the way and managed to hit 17:30 at the 5km mark. We slowed down a little for the second half, and I managed to finish in 35:11 while Ashley managed 35:14. I'm quite satisfied with the timing and feel confident about getting faster.

What is your hope when you join the National Service?

I hope I will be able to continue to pursue running so that I can keep up with other runners.

What kind of time are you expecting to do for 10km in future?

This may seem a little ambitious, but I hope to do a sub 30min for 10km one day.

Do you like to run in Half-marathon and marathons in future?

I certainly hope to take part in the longer distances in future.

How was the 10km 35min 11sec run on the tarmac track?

The surface was a bit slippery due to the wet weather, but other than that, I feel fine running on the tarmac track.

Note:

By Narayanan

Oon Shui Kun - 35min 11sec With 10 Weeks Training (Part 1)

Note:

By Rameshon

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

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

Next Issue
An Interview With Oon Shui Kun before his going to National Service.

In This Issue
Oon Shui Kun - Undiscovered Gem, Showing Potentials As Predicted.

Picture 1 - S. Jeevanesh, Oon Shui Kun, Jian Hong and Yeo Si Heng.

Note: It is in the hope that the necessary organisation see this and recruit these type of talent for the glory of Singapore Athletics.

My Experience.

I remember running many 10km races, in the past, from young. In the Army, I got myself selected to go to Lumut in Perak, Malaysia, somewhere in 1986 for Inter - Army Track and Field Championships between Brunei, Singapore and Malaysia Armed Forces. In the race, I came in sixth, doing 36min 31sec. At that time, I was about 21 years of age.

Overtime (Mar 1993), I did 31min 46sec in the Loughborough Echo 10km race. In that race, I came in 10th and was the second-best runner from Loughborough University running team. By doing a sub- 32min, I managed to beat the qualifying mark of sub-32min to run for the Inter-University Games in England. Since the race was around my examinations period, I decided not to take part in the Games. It was a blow for me as I really longed to run in the race. The qualifying time for 1500m was 3min 40sec. The fortunate thing was that I was able to meet the qualifying time. The qualifying mark for all other races to 5000m was very difficult and it was 13min something.

Coming back to Oon Shui Kun, from secondary 1 to secondary 4, he has not run races in the past. His only first race was run last year in the National Schools' Cross-Country Race 2010, with 3 months training. Shui Kun was leading the race in front of Zhiming of Raffles Institution and S. Jeevanesh from the same Hwa Chong Institution (college). Due to inexperience in running, Shui Kun collapsed at the last 200m race. He was drenched and dehydrated.

In the second race, 5000m National Schools Track and Field meet, with resilience, Shui Kun came in third, winning many favourites in the race. The surprising thing was it was the second major race of his life. After the competition, he took part in the canoe competition and made the school canoe team as champions.

After that, Shui Kun kept studying for his GCE 'A' Levels. After the exams, with 7 weeks training, he came in 4th in the men under 20 category running 5km at Bedok Reservoir. Yesterday, he finally did a 35min 11sec for the 10km, 3 seconds faster than Ashley Liew who did 35min 14sec. Ashley Liew has already done 34min 48sec for the 10km tarmac course last year. Ashley Liew will soon be going to the Standard Chartered Hong Kong Marathon 2011, which will be held on 20 Feb 2011, same time as Asian Cross-Country Championships 2011.

Comparing my 36min 31sec in 10km at the age of 21, overtime bringing the time to 31min 46sec at eh age of 27, I believe that at the age of 18, Shui Kun is already ahead of me doing 35min 11sec. Hence, hopefully, the necessary organisations take note of this potential future national record holder and assist this young gentleman to realise his potential.

Last year, I heard that Shui Kun wanted to give up canoeing and take up running. I had to tell him to continue canoeing and do running as well. I told him that in fact, running will help his canoeing. From third-best in the canoe group, Shui Kun ended as the second-best in canoeing. I told Shui Kun that the ventilatory threshold in running is higher than canoeing. One cannot elicit a high ventilatory threshold in canoeing due to not engaging more muscles groups than what running does. Hence, because of Shui Kun, Hwa Chong Institution won 1 gold, 1 silver and 1 bronze in National Schools' Canoe, Track and Field and Cross-Country Competition, respectively.

Note:

By Narayanan

Tuesday, February 1, 2011

Sheryl Loh - 32min 24 sec (8km) with 8 months Training.

Note:

By Rameshon

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

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

Sheryl Loh - Teenager with great potential is going to face the great challenges of life in terms of balance in studies and training in running.

Picture 1 - Sheryl Loh, Kang Yan and Rameshon

Last week, Tuesday, Sheryl Loh, Ashley Liew and Kang Yan did an 8km time-trial. In the trial, Sheryl did 32min 24sec, which was the fastest time done by any Hwa Chong girls that I have ever trained. Last year, when she came in third doing 41min plus for Great Eastern Run and Penang Bridge 10km run, she was doing 33min plus consistently for the 8km time-trials.

As such, for the benefit of Singaporeans, I decided to interview her as she is about to go to Australia, Monash University to study Medicine. It is hoped that she will continue on her pursuit towards excellence in running. My prediction is Sheryl will be able to do 33min to 34min for 10km as her lifetime best if she continues in running. I have seen an Indonesian women runner doing 33min plus in Bali and women doing 33min plus in Loughborough Echo 10km Race. As such, with a long-term goal, I believe that Sheryl is capable of doing this time.

The real challenge comes when she has to balance studies and running. Can she do it? Only God knows. I have seen many giving up their talents on their pursuit to academic excellence. Very rare are those who can meet the twin goals of excellence in sports and studies. It is hoped that Sheryl will be able to cope well and take the challenges in life boldly. Also, it is hoped that the intention of this post is not to have any form of expectation on her to give any form of pressure.

As such, I believe this interview will give us a clue to her next step that she is going to take in life.

How is your training going on?
I am currently focusing on increasing my mileage and building my cardiovascular base while doing tempo runs to get the feel of running close to race pace again. I hope to find an 8-10km race to run before my medical course starts in late February.

How were you able to attain 32min 24sec? How was your pace like during the run?

As I was not feeling good at the start of the run and had a slight pain in my left hip, I told myself to just take it easy for the first 1km. At the 1km mark, my timing was 4min, but after that, I did not take note of my pace as it was dark and I could not see the timing on my stopwatch properly. I just ran according to my perceived 90-95% effort. It was an enjoyable run as it was a cool and breezy evening.

What is your next step when you reach Australia, in running?

I am most looking forward to checking out nice places to run in Melbourne! I've heard that there are beautiful parks such as Jells park and Bundoora park as well as trails near the Yarra River and I'm really excited to run there.

Also, I intend to find races and plan my 2011 racing calendar. In order to balance my studies and running effectively, I realise that I should choose my races wisely and periodise my training as Mr Ram has shown me in 2010. I hope to work out a feasible and sustainable training program that will allow me to devote sufficient time to my studies, rest and family.

Are you intending to join any club there?
I intend to join the Glenhuntly athletics club as it is an affiliate of Monash University. It is an excellent and very established club in Australia and I look forward to learning from the coaches and runners there as well as find people to run with.

Nevertheless, I will certainly miss the running groups I've been training with the past 8 months- Mr Ram's marathon group as well as the Hwa Chong cross country team. They are very motivated runners who find time to run and excel in it in spite of busy work/school schedules. They inspire me to keep running even when I start my course in Melbourne.

What are your goals in running in life?
I aspire to be able to run faster and further! But more realistically and importantly, I just want to keep running for happiness and for health, as an avenue to meet like-minded people and as an excuse to travel 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.