Flexifitness Celebrates Father's Day

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)

Father's Day - A Day to Treasure

Picture 1 - Mothers and children, involved in the Father's Day Celebration 2012.

Picture 2 - Father's Day Cake (Standing) Ewan, (Sitting from Left to Right) Divya and Brinda

I remember when I was just a little kid in De La Salle Primary School. Once a parent, who was a father then, came to see my primary 6 school teacher by the name of Mr Cheong. After the meeting, Mr Cheong told us that parents sacrifice their time, money and effort to make us to well in life. He also told us that this is evidenced by parents paying school fees and the school has the responsibility to look after the child well. He said that the father has the right to know on the child's progress by visiting our school. It is all hard-earned money. 

Picture 3 - Ready to cut the cake.

I think that made an impact in me as I come to know that actually our parents, mother and/or father come to our school to for academic concern so that we do well in our career in years to come. 

Picture  4 - Ashley Liew, overlooking the children playing games.

As such, with this in mind, we celebrated Father's Day in CCAB, Evans Road track. We appreciated the parents coming down to celebrate with us. Even more memorable was seeing my St Joseph's Institution school-mate Tan Eng Howe photographing for us on Father's Day. He is also a father now.

Picture 5 - Ashley conducting stretching

We had our dinner and it was a memorable day for me to cherish. "Happy Father's Day to all Fathers". We thank those parents who came to support celebrating Fathers Day. 

Picture 6 - It is dinner time

Photographs - courtesy of Montage Studio

http://www.montagestudios.com.sg/

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.

Lin Run 'er - Ready To Take On Gold Coast Marathon 2012

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)

Lin Run'er - Preparing To Run Gold Coast Airport Marathon

I met Lin Run’er when she was in Hwa Chong Institution (college). Over a period of time, among some of them who used to keep themselves running, I realized that she was very fond of running. In a previous interview, she had mentioned that it is important to set aside time to keep oneself fit by running or do some exercise or sports. Recently, I have seen her running at CCAB, MOE Evans Road track doing workouts. Using common-sense I believe that she is training very hard for the upcoming Gold Coast Marathon 2012.  After my 10km run on one day before the marathon, I am going to enjoy myself watching the sea and the race at Gold Coast. In the past, both Ashley and I had a terrific time and the stay was memorable. More memorable was the stay I had at my sister’s place in Melbourne. In this blog post, I have interviewed Lin Run’er who is now teaching at Raffles Junior College. This will be a motivational thing to read for avid runners in Singapore. I hope that Ashley and she do well there. All the best!

 Picture 1 - Lin Run'er

Why do you like running?
That's a simple question but very difficult to answer. Running is fun, healthy, hassle-free, invigorating, empowering, and I could go on. I always feel better after a run no matter how it went.

When was the first time you ran a marathon race?
December 2007

How many marathons have you run so far?
8




Can you share with us on the most challenging race that you had ever run?
It would have to be the Desaru Long Distance Triathlon in 2007. I didn't have enough mileage and had totally no idea on race nutrition. I started the race with totally no refuelling plans, besides a bottle of water on my bike. Thankfully the supporters were kind and offered me food but I didn't know what to do with it. Suffered big time during the run and had to walk most of the 21km. What made the race challenging was my ignorance and lack of preparation.

What is your personal best time?
3hr 33min for the marathon

Can you share with us on how many months or years it took to achieve your personal best time?
6 years (since I started running)

Why did you choose the Gold Coast Marathon race 2012?
I've heard lots of good things about the event from my friends who went in the previous years. And I've never run a cool-weather marathon before so I wanted to experience how it is like. (Fingers crossed that the weather will turn out nice)

How is your training preparation for the race?
I've trained a lot less than usual the past few months mostly due to work, sickness, and some minor injuries. But now that it's the school holidays I'm trying to run as often as I can.

What kind of time are you going for?
I usually don't think about the time while running the marathon 'cos it drains my mental energy. So I tell myself to have fun and enjoy the run, run at an appropriate effort and the timing will take care of itself. It has worked pretty well so far, so I don't think I'm going to set a timing target for myself this time… it drains my mental energy since my Math is really bad. So I tell myself to have fun etc..

What are the advantages of running in Gold Coast Marathon 2012?
I'll let you know after I've run the marathon!

Will you be running in Singapore Standard Chartered Marathon 2012 this year?
Yes!

 

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.

Gold Coast Marathon 10km (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 Rameshon

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

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

Part 1

http://rameshon-m.blogspot.sg/2012/06/gold-coast-10km-30th-june-2012.html

Part 2

My friend Ashok wanted to run in this race but he wanted to go with his family. It did not work somehow. Anyway, I hope that people should understand that it is advisable to register for Gold Coast 10km and the marathon earlier to avoid any form of delay. People are asking what Kind of time I will be doing and I have written this answer on our running website.

http://flexifitness.runningcoachsg.com/2012/06/my-focus-gold-coast-10km-run-part-2/


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.

Gold Coast 10KM, 30th June 2012 Preparation

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)

Gold Coast, Australia, Here I Come

It was a God send invitation to me when someone asked me whether I would like to run in the 10km race in Gold Coast Airport Marathon's Southern Cross University Challenge. At first, I told myself that whether I may get the same injury again, after a long time of out of scene from the competition. For the past 1 year, I have been happily enjoying the feeling of not being injured and keep myself fit for life. This same message has been given by Dr Benedict Tan, who later on wrote a book on 'Run For Your Life'.  I believe this to be 100% true. 

I also would like to assist Ashley Liew as a coach as he will be running the marathon there on 1st July 2012, one day after the 10km Southern Cross University race. Something told me to register for the race. I did not train much earlier but at all times I was doing Yoga most of the time, especially Hatha Yoga, with deep breath taken at the same time to double up vitality in me. I felt that my ITB problem was totally solved, and I also felt that there are efficient ways to change one's walking, sitting and running habit that will enable one to avoid all forms of injury and in fact to run much faster. As I was able to play games and run and walk without any injury, finally, I had decided to run in the Southern Cross University 10km. 

People may ask what is my goal. The answer is to remain fit and enjoy running. In the past, I had ever told myself that youth is a time to venture out and achieve one's physical goal. After 40, I had the foresight that the body will not respond well. Since, in the past, I have run and did 5 sub - 2hr 30mins and below for the marathon overseas, it is time for me to enjoy watching the young ones challenge themselves. 

While doing some jog and walk with my friend Ashok Kumar, recently, I met up with my school-mate Tan Eng Howe who came to meet me. He told me that he had taken a resolution this year to focus on health. Tan Eng Howe is a professional photographer and was welcomed by me to join me in Flexifitness, to bring coaching to another level. Yesterday and today, we ran 10km and 6km, respectively, at MacRitchie Reservoir. As I can remember Tan Eng Howe, he was my training partner who used not to miss any training. At the age of 15, we used to run 15km 3 days per week. Later on, we went under our then Cross-Country teacher-in-charge by the name of Mr Lui Seng Cheong, who is currently the Principal of Queensway Secondary School. We came in third in National School Cross-Country in the year 1981. It was because of the hard work of Mr Lui Seng Cheong who was responsible for making us do well. 

Yesterday, Eng Howe and I took a photograph at Macritchie Reservoir at the ranger station. 

Picture 1 - It looks like both of us believe in health and fitness for life.

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.

Kenyan Kiprop Selected to Run in 2012 London Olympics

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)

Kiprop - May succeed in ending 44 years of Olympic 10,000m gold medal drought

Wilson Kiprop wins the Kenyan 2012 Olympic 10,000m Trials in Eugene (Kirby Lee - Image of Sport) 

 

Eugene, USA - After Kenyan Naftali Temu won the Olympic 10,000m gold medal in the high altitude of Mexico City, till now no Kenyan has repeated the feat although the Kenyans have been succeeding in winning in many major competitions in getting gold medals in London and bring back Kenya's dignity in London. However, Kiprop feels that the feat is not easy as he feels that Ethiopians are very strong in the event.

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.

Sara Moreira wins the 10km European Cup Title

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)

Moreira Wins the European Cup 10,000m Women's title

Bilbao, Spain, on Sunday 03.06.2012

   

In the women's 10km race of European Cup 10,000m title, Sara Moreira of Portugal won the race with a personal best time of 31min 23.51sec, an Olympic A standard (31:45.00) performance and the same time the fastest time of the season by any European. Second for the race was Jo Pavey of Great Britain, who ran in a time of 31min 32.22sec. With this current performance, Pavey stands a chance of going for the Olympics for the fourth appearance in her life. French national marathon record holder Christelle Daunay was third with a time of 31min 35.81sec, breaking the French national record time of the 31min 42.83sec for 10km set by Murcia in the year 1992.

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.

Dibaba 30:24:39 and Kiprop 27:01:98 in Samsung 10km

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)

Kenyan Kiprop Does 27:01.98 while Dibaba does 30:24.39 in Eugene – Samsung Diamond League

Tirunesh Dibaba wins the 10,000m in Eugene

Eugene, USA - Fifteen of Kenya’s top male distance runners were in Eugene to compete for three Olympic team places. At 5000m mark the time stood at 13:43.81. With a lap to go Wilson Kiprop sprint for victory, working on his hands, Wilson Kiprop passed Masai doing a time of 27:01.98. Masai did a wonderful time of  27:02.25 which was his season best with 21-year-old Bitan Karoki coming in third with a time of 27:05.50. 

"I am feeling delighted, It was a tough race but I have been preparing for it," Kiprop told reporters. "I am the World Half Marathon champion and now to represent my country at the Olympics is the most special thing I have done."

Dibaba - wins 10,000m

Ethiopian athlete Tirunesh Dibaba won the women’s 10,000m race, after overtaking the front top few runners at 5000m (15:05.79) and worked her way through the second half of the race. 

Dibaba won in 30:24.39 a world-leading time with Kiplagat second in 30:24.85 and 21-year-old Beleynesh Oljira, also of Ethiopia, claiming third in a personal best of 30:26.70.

"The race was very good," Dibaba said shyly to reporters, "It was not hard. I had a little bit of a pain in my stomach during the race. I am very happy to go to the Olympics now."


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.