Lim Szer Khee, 39, Finally Does 22min 40sec for his 5km time trial.

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)

Lim Szer Khee - Keep the faith

http://rameshon-m.blogspot.sg/2013/04/2xu-run-lim-szer-kee-1hr-56min-in-half.html

Lim Szer Khee, 39. an insurance manager by profession, used to do 24 to 25min for periodic 5km time trials. His short workouts like 300m x 10 or 400 x 12 were done with good timings. In the medium term, he has brought 5km time to 24min 00sec for the 5km. It was stuck like this for nearly a year.

Very recently, by changing his hand technique and doing a very structured programme, he has brought time, finally, to 22min 40sec. It was a drastic improvement. 

He joined us after running in the Gold Coast marathon 2012. He was hampered by several injuries until he was referred to Dr Kelvin Ng, who is Ashley's and Tarandeep's chiropractor as well. After seeing the chiro, he kept going weekly until his injury vanished. Earlier I saw that his foot was in bad shape. I knew that the footsteps that he took were of the alignment. I taught him to place his foot properly for walking as well as running. Anyway, by doing this, I also knew that he can run faster as the habit of running straight will take place rather than running in a zig-zag manner.

He was very happy with this timing of 22min 40secand today and is looking forward for the Sundown marathon 2013, it is believed that he will be able to finally do a sub 4hr in the coming marathons. He has already done a sub-2hr for the 2XU marathon. Now, he is very confident of running in the marathon races to obtain good timing by following a very structured programme. 

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.

My Gold Coast Marathon Preparation 2013 (Part 6)

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 Marathon 2013 (Slow and Steady)

Picture 1 - With good running style Thow Wee will run faster.

On the 27th of April, I ran the 2.4km time trial in 8min 40sec. I felt great as many of Team Flexifitness athletes congratulated me on this achievement. I realised that I was on target for the sub-3hr run and I was very happy.

On Sunday, 28th April, I did my first long run in 1 1/2hrs. I took it easy not to push too hard for the run. I know that there are 8 weeks left for the Gold Coast Marathon race 2013.

The rest of the week, I did not do more than 5km run as I am intending to increase this distance for the last 7 weeks.

On Friday, I did an uphill and downhill running for 6.4km run. It was really an easy run and I enjoyed the run.

On Saturday, 4th May, I did some short speed sessions run and some cadence work, running from slow to moderate to fast 200s. Later in the evening, I did a 400m x 3 (first one in 1m 25sec and then 1min 15sec the next and finally finishing off the last set in 1min 15sec).

On Sunday, I did a 600m x 4 hill training. It was an easy one. In the past, I used to work very hard for the hill. Now that I am 48 years of age, I have intended to be very careful not to get myself injured at all cost. 

Today, I did my 1.5km x 2 steady run session, at the same time helping Lim Thow Wee to do a 30min 55sec for his 8km run. His time for the 8km was 31min 15sec, a week back. Today, he did a negative split today by doing 15m 30sec for the first 4km. For the next 4km, Thow Wee did 15min 25sec. 

In between, I did the 4 to 5.5km with him and rested for about 4min and did the 6.5km to 8km with him. My first 1.5km was about 5min 30sec and the next 1.5km was 5min 55sec. I felt good as I was able to push Thow Wee for the last 200m. We finished together.

Later on, I realised that Thow Wee could have done well in the run if his hand swing was maximised and optimised. It was corrected after giving him a video analysis. 

I told him on how I have been to stadiums and have been finding that a number of runners are not maximising their running style. In my life, so far, I have only seen 4 people, those from outside, doing the correct running style. 

Apart from all, currently, our runners in Team flexifitness are having good running style compared to the past. However, this took me some time to change their running style. I also realised that the most neglected running technique that I have seen so far and which is important for success is the hand technique. This is in line with what Wilson Kipketer, a former world record holder for 800m, has told us on the importance of the hand technique as compared to the leg technique.

Thow Wee told me that he used to carry a card and run and it caused one of the hand to stay still. Now, he realises that it is not a good idea to carry anything while running. Else, proper running style especially the hand swing will be affected. Once hand swing is affected, oxygen cost only increases. Once oxygen cost increases, energy will not go directly to running but to other unnecessary movements.

Further to this, those who wear arm straps which holds their belonging while running will have their running gait and balance in running to be affected as one hand will do the work and the other will be not moving. This is not a good idea and the body will pick up some habits that will be detrimental to a good form of running. 

By showing the video analysis of his running style Thow Wee was able to correct his running style. He was able to know his mistake now. Right now, he will have no problem to run efficiently.

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.

Getting Started For Standard Chartered Marathon 2013 - An article from TABLA

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 Marcel Sng

Time to train for Standard Chartered Marathon 2013 - Do not wait, start now.

Today, I went down to help in collecting number tags for Team Flexifitness athletes running in the Cold Storage Run. In this race, last year, one of our runner by the name of Armand came in first in the race and did Team Flexifitness proud. 

While collected our group number tags I ask Coach Rameshon a question on runners who are in pursuit of starting a marathon.

I told Coach Rameshon that we should start helping people who want to start running for the marathon, especially for the beginners, although he has brought more than 10 athletes to do a sub-3hrs in a marathon.

He told me that he has already written on this in the TABLA paper. I was taken aback and told him that since Standard Chartered Marathon 2013 is coming soon, why not discuss this topic in the blog again?

After hearing my this, he finally allowed me to print out the training programme written in TABLA Paper (which was released in the year 2011), generally for all, although a personal training programme would be the best and ideal as it involves an individualised training programme. I believe that with these basic steps to running a marathon, one can start to take steps to train for the marathon. 

Basically, Coach Rameshon says that it would take a person with a basic programme at least 3 months. When one trains for 6 to 9 months, great benefits can be seen as compared to a 3 months programme. Having said that, do not wait for June or July to start, but take advantage of starting earlier so that our goals in the marathon can manifest. 

Hence, I have printed out the content written in TABLA Paper on what Coach Rameshon has mentioned enabling beginners to improve their timing for the marathon.

 Featured in TABLA Paper ( A Subsidiary of Singapore Press Holdings)

Take the first steps to fitness 

http://www.tabla.com.sg/

Written By Rameshon Murugiah

Here’s the good news: the fact that you’re reading this column shows you are serious about your health and pursuing an exercise routine- running in particular – to stay fit. Here’s the better news: It isn’t as hard as you may imagine. You may take me for an example. I started as a novice runner and eventually progressed to being a marathoner of some standard. I have also trained about 20 people to run in the marathon. Some have gone on to represent Singapore. (Note: Ashley Liew, who has been trained by me has done 2hr 35min 40sec. The first approach to training for him was weight management rather than training for performance)

When embarking on a running programme, the first thing to do is assess one’s fitness level. As people have different fitness levels, I tend to individualise the programme to each person’s needs.

Picture 1 - Ashley Liew (on the right), in the past and the photo on the left is his present physical state)He was last year's Standard Chartered Marathon individual champion for the local men category of the men open section.



There are ways to find out one’s fitness, using parameters such as leg strength, hand strength and stamina. Once you get the individual’s fitness level, it is quite simple to chart a routine that will improve the person’s fitness.

This week’s column will focus on those who have just picked up running (next week will focus on improving your running and the week after we’ll talk about taking on that magic number… 42km) but a fit runner can still use this programme to increase his/her stamina. Remember, the keywords are: progressive, gradual and systematic.

As with any workout routine, it is advisable to visit a doctor before starting your running programme, especially if you have doubts about your health. Once you’ve got the all-clear on the medical front, the next step is to look at your weight. Not only is that a good indicator of your overall health, but it also determines how well you run. After all, carrying too much bodyweight when running is bound to slow you down.

I say this from personal experience. I am 1.71m tall and weighed 54kg when I clocked my personal best time of 2hr 24min 22sec in 1995 South-east Asian Games. When I made a return to competitive running nine years later, at the age of 39, I was much heavier and could not run well even in a 10km race. With a six-month training programme, which included workouts in the gym for two or three hours per day, I trimmed my weight to 66kg. But even that was not sufficient: I ran a 10km race at that weight and timed 55min, which was far from my personal best time of 31min 46sec over that distance.

I gradually dropped my weight to 60kg and later to 58kg… and the results spoke for themselves. In 2005 and 2006, I finished second in the Singapore Standard Chartered Marathon and my 10km time dropped to 36min in time trials. In 2008, when I was 43 years old, I topped the Men’s Open Category of the Singapore Standard Chartered Marathon with a time of 2hr 49min. My weight then was 54kg.

It is well established that the heavier you are, the more energy you use when running and the chances of getting injured are greater. However, it isn’t just about losing weight. One should train hard and eat right. Some methods of losing weight to eventually run better are brisk walking, slow jogging, cycling, roller-blading, swimming and skipping.

The table on the left will help those who want to begin running… with the marathon in their sights. Of course, it will help those who just want to run for overall fitness too. It is a general programme and faster improvement can be achieved if the programme is individualized to one’s fitness. 

Table one: Get Started With This Programme.

Mon	Tues	Wed	Thurs	Fri	Sat	Sunday	Week
Rest	20min brisk walk	Exercise	20min brisk walk	Optional 3-5km Walk /jog	rest	25min walk jog or 20min jog/run	Week  1
Rest	25min brisk walk	Exercise	25min brisk walk	Optional 3-5km Walk /jog	rest	30min walk jog or 30min run	Week 2
Rest	30min brisk walk	Exercise	30min brisk walk	Optional 3-5km Walk /jog	rest	35min walk jog or 35min run	Week 3
Rest	30min walk/  jog	Exercise	30min walk-jog	Optional 3-5km Walk /jog	rest	40min walk-jog/run	Week 4
Rest	30min jog	Exercise	30min jog	Optional 3-5km Walk /jog	rest	45min walk/jog/run	Week 5
Rest	30min jog	Exercise	30min jog	Optional 3-5km Walk /jog	rest	50min walk/jog/run	Week 5
Rest	30min jog	Exercise	30min jog	Optional 3-5km Walk /jog	rest	55min Walk/jog/run	Week 6
Rest	30min jog	Exercise	30min jog	Optional 3-5km Walk /jog	rest	60jog jog or run	Week 7
Rest	30min jog	Exercise	30min jog	Optional 3-5km Walk /jog	rest	60min jog	Week 8.

www.tabla.com.sg

To date, Rameshon Murugiah has four sub- 2hrs 30min timing, highest by any Singaporean, and also holds Singapore’s national record for the marathon: 2hrs 24min 22sec. He has a degree in Physical Education and Sports Science (Loughborough University,1992-1994, England), and a Masters In Education (the University of Western Australia - 2005 to 2008)


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.

Saranniya Does 10min 10sec for 2.4km Time Trial

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 Marcel Sng (Official Reporter of Team Flexifitness)

Saranniya d/o of Rajendran - From 1.6km 19min 56sec in Primary 6 to 10min 10sec 2.4km progress in secondary 3.



Overweight to fit person to a performer

We remember Saranniya as an overweight person at secondary one. She had a personal best of 19min 56sec for 1.6km test conducted when she was in primary 6. This is stated in her report book and it is a fact. 

At first, in July 2011, her siblings were doing sessions of the Young Champions Programme on Saturdays. They were better in terms of performance than her. What was more interesting was that she did not like to do activities which were physical nature and gave excuses in order not to do the programme. 

Her mother Sathia felt that the programme would infuse in her the motivation for sports and running so that her daughter will take sports as a life long pursuit.

The first thing that happened to Saranniya is that she became slimmer and lost weight by 10kg doing activities in the programme. Gradually, she did a 1.5km test and she did a time of 16min for it. Subsequently, over a period of 6 months, she progressed in her timing gradually to 9min 20 sec first before doing the same 1.5km distance in 8min 30sec. She felt very happy with this improvement and started to get interested and motivated in sports from then on. She also got to like and see the meaning in the activities given in the Young Champions Programme and hence she improved in her performance in running. 

However, this did not last long as she got herself injured at the knee area. For 5months she was not able to train much but followed word for word on the coaching plan given by Coach Rameshon. She did a lot of walking and stick to an adapted training given by Coach Rameshon. The other athletes who were faster than her felt that she was not progressing. She was just running little and walking more. 

Later on, in the early part of the year, she progressed in terms of doing workouts for a few weeks this year. She was able to come in first in her school race. She did 13min 36sec for a 3km cross-country race. At this time, she was able to do a 10min 33sec on the track for 2.4km. That was one of the reasons why she topped the whole school for the best timing in cross-country running.

After that, doing all the intensity training, finally, she tapered down and did usual training which was of non-pushing nature later on. Just by doing this very recently, she did a 10min 10sec for the 2.4km time given by Team Flexifitness. She was also able to improve within a week from 41min 42sec (20 Apr 2013) for 8km to 40min 20sec (27 Apr 2013) for the same distance running. 

We believe that Saranniya with her progress will be able to do a time of sub-10min in the near future and one day does a time of sub-9min. My prediction is from 1 to 2 years time.

As she is my fellow athlete, I am amazed by her rapid progress. I never thought she will suddenly progress, based on the fact that she has been in the past getting injury all the time, citing family history as a reason. Currently, her injury is no more and she is usually not injured. I believe that this girl will do the sub-9min for 2.4km before she leaves her secondary school. This is my take!

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.

Running races in Singapore - 2013 Calendar

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)

Running races in Singapore - If one wants to improve in running, it is imperative to run races with correct distance, not incorrect distance.

It is my pleasure to rate some of the races which are good and has a history of good organisation. It is based on my perception. My only advise to athletes who want to improve in running is to choose good races, especially the ones which allow you to do a good time and run the exact distance as well. If you run races which are inaccurate, my suggestion is for you to avoid the race and do a time trial instead. It is better to do some soul searching on why you have chosen a race with the wrong distance. You can join various running groups to do your time-trial which has the exact distance, spot on. Precision is the name of the game for improvement.

As for me, I usually do time-trials for athletes as this will allow athletes to improve gradually and progressively. The reason for this is to get the most accurate distance rather than a shorter or longer distance. Ashley Liew's doing well in races have definitely got something to do with accurate distance running used in time-trials. If you run a race which is 9.6km but you go crowing around that you have done a 10km, in actual fact, I believe that you are cheating yourself only. 

Here is my comment on the good ones.

The race that I like to run is the New Balance Real Run. The race ensures athletes run a fair race. In fact, good cross-country races should be running here so that there is an order in the race and it is run in a fair manner. It has a wide start, unlike the Bedok Reservoir Races where the start is very narrow and we do not know who the real winner is and which is the real team to win. The next race I like to say a good thing about is the Cold Storage Kids Run. It was organised well last year and it impressed. Kids could get good timing. 

The other race that I would like to rate is the Race Against Cancer. It was organised well. Also, people can do their bit by running and helping people who have cancer or to prevent cancer.

Another race I like which I have been running with satisfaction is the CSC Run By The Bay.  Usually, it has the correct distance and is consistently organised well. 

The last three that I will choose are the Run 350, POSB PAssion Run and the Standard Chartered Marathon Race.

http://rameshon-m.blogspot.sg/2012/09/ashley-liew-1st-and-pb-in-posb-10km.html

I wish every athlete all the best for your race and you get to run good races, not bad ones.

Picture 1 - Ashley Liew and I usually choose POSB Race in order to get accurate distance and good timing.

11 May 2013, Saturday, 3pm to 11pm - Energizer Singapore Night Trail
19 May 2013, Sunday, 7am, 800m/1.6km - Cold Storage Kids Run
25 May 2013, Saturday - New Balance Real Run
31 May 2013, Friday, 11.30pm, 21km - Sundown Marathon
1 Jun 2013, Saturday, 12.30am, 10km - Sundown Marathon
1 Jun 2013, Saturday, 11.30pm, 42km - Sundown Marathon
8 Jun 2013, Saturday, 7am, 3.8km/10km - Run For Life
16 Jun 2013, Sunday, 5km/10km - Pocari Sweat Run
23 Jun 2013, Sunday,  7.30am - Mizuno PAssion Mount Faber Run
6 Jul 2013, Saturday - Run & Raisin
7 Jul 2013, Sunday, 3km/6km/10km - Jurong Lake Run
7 Jul 2013, Sunday, 5km/10km - Shape Run
7 Jul 2013, Sunday, 6am, 1km/5km/10.5km/21km/31.5km - Tri-Factor Run
21 Jul 2013, Sunday, 5km/10km/15km - Race Against Cancer
25 Aug 2013, Sun, 5km/10km/15km - CSC Run By The Bay
Sep 2013, Sun, 10km/21km - Singapore Bay Run & Army Half Marathon
8 Sep 2013, Sun, 7am, 800m/1.2km/10km - POSB PAssion Run For Kids
15 Sep 2013, Sun, 10km - Yellow Ribbon Prison Run
4-5 Oct 2013, Fri/Sat, 15km/25km/50km/100km - The North Face Singapore 100
13 Oct 2013, Sunday, 6am, 3km/5km/10km - Pioneer Road Run
13 Oct 2013, Sunday - Mizuno PAssion Wave Run
22 Nov 2013, Friday, 4.30pm, 5km - The Bull Charge
1 Dec 2013, Sunday, 5am, 750m/10km/21km/42km - Standard Chartered Marathon Singapore
29 Dec 2013, Sunday, 7am, minimum 5 laps of 10km within 12hrs - MR25 Ultramarathon

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.