Flexifitness Blog - runningcoachsg - readship reaches more than 150000 pageviews

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)

Flexifitness Blog, runningcoachsg, reaches more than 150000

Table 1 - Top 10 countries reading this blog. 

Finally, after crossing 150000 marks of pageviews for the readership of the Blog, we are revealing the figures to the public. 

Flexifitness would like to thank readers for this achievement. We would also do our best to bring up sports and running in Singapore and over the world. We actually revealed this figure after waiting for Singapore readers to reach more than 100000 for readership. 

Picture 2 - This month's pageview

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 Pick - Best Races for our local Marathoners to run in Year 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)

Picture 1 - Similar to the Gold Coast Marathon and Hong Kong Marathon, there are many races overseas which will benefit runners who want to do a sub-3hr or sub 4hrs.

When I used to run races in the past, I used to be very choosy on running the race I want to run. 

I was once selected to run in an international marathon race in Pune, India, in the early 90s. I rejected the offer straightaway as the race was held in a very hot environment, like mid-day weather of Singapore. The then SAA officials were displeased at first. Later on, Mr Lim Jit Imm, the former Vice - President of SAA told me to run in Hong Kong marathon. In the past, Hong Kong marathon was flat and a fast course as compared to now. Currently, beset with a number of highways. I did 2hr 31min for the race and came in overall 5th position for the race. It was the first time I broke the Singapore National Record held by Tan Choon Ghee, Yvonne Danson's husband, which was 2hr 34min at that time.

Later on, in life, I chose races where there were many people doing between 2hr 08min to 2hr 10min. It was more of checking all the statistics of all the races in the world, especially the major ones. I wanted to see how many elite runners can do that time. At that time, I realised that the London marathon and Berlin marathon stood out from the rest of the marathon races. Chicago and Rotterdam were my dream races as well but I told myself to run in these shortlisted very important races for improving my timing in a marathon. 

In 1993, I did 2hr 29min in London, April, after sitting for my first-year exams and then four months later do 2hr 28min in Berlin. I was fascinated with the crowd and the way the races were organised. 

When I raced in SEA Games, Chiengmai weather, I realised that I was going through the dream weather that I actually wanted. I did 2hr 24min and Yvonne Danson did 2hr 34min for Singapore. 

Right now, there are many marathon races in the world that one can take part in. My advice to all is to avoid Berlin and London marathon unless one is in top form to run the race. Or if you like, just enjoy the charisma of the race and run for fun and not to the time. 

I ran the Berlin marathon in 2007 and 2008 and found running in the race not easy. It is too crowded. There was no space for me to run. I did 2hr 54min. I could have gone faster but I had to contain myself not to collide people on my left, right, front and back. I was very tired because of this. I told myself to avoid Berlin and London unless I aim for a goal to run sub- 2hr 30min. For top runners, this race will make sense and make one attain a good time. 

I ran the London marathon and found the same problem. I came to a conclusion, that if I am an elite runner, these two races will be a very good idea. 

Right now, it is advisable for marathon runners to run races like Hong Kong marathon and Gold Coast marathon 2012 race because of the ability for one to do a personal best time because of not too much crowding. The weather in Hong Kong has been good, except for the pollution from the highway. The water points are very good. However, the challenge is that this route has about 10 to 11 uphills, especially the long highways. One must be well prepared with some hill training.

The other race that is fast becoming popular is the Gold Coast marathon. Last year, I saw many runners able to run a faster time because of the flat course and the 10km races were placed a day before the marathon race. At the start line, it is easy to talk to your own athlete. 

I believe that Singaporeans who want to do well should do the Gold Coast Marathon 2012 in order to do a personal best time. The race is also very well organised. 

Picture 2 - Hong Kong Marathon is well organised throughout the year, although the route is very hilly.  

http://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.

In Pursuit of Excellence - Injury Causes, Effects and Remedy (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)

Injury - Part and parcel sports is on how to avoid injury in the pursuit of excellence

Picture 1 - Avoiding injury got the three working partners - from left to right Daniel Ling, M.Rameshon and Dr Ben Tan - to come in first, second and third in 2008 Standard Chartered Marathon.

 

When I was a young secondary schoolboy, I used to get shoulder pains whenever I run. Now I don't. 

Over a period of time, when I was sustaining myself in sports, I got the experience of going through many kinds of injuries, like toe pain, ankle sprain, shin pain, shin splint, knee pain, lateral ligament of knee pain, groin injury, hip injury, back injury, heart pain plantar fasciitis, achilles tendon injury etc.

In pursuit of excellence, I find that one should know how to identify the injury and do something early rather than wait for things to get worse. 

In the year 2008, I checked this with Ben Tan on why people get injury after our Berlin Marathon run 2008. I realised that top runners and sportsman have somehow mastered, although not perfected, the art of avoiding injury, they are able to identify early and do something immediately rather than continuing to train and make things worse.

Hence, I will write on this on my website on injury on how to identify and avoid it. If you get an injury, what to do will be discussed, tomorrow onwards, from 22nd Dec 2011. It is all for the benefit of people who want to excel in sports, not just running. 

Next post on Preventing Injuries at- http://www.runningcoachsg.com/

Picture 2 - Injury - A knowledge of how to avoid injury is paramount in any training.

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.

Krystal Jacob Climbs Mount Rinjani.

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)

Picture 1 - Krystal (left) with Johnson Jacob, 200km Sahara Desert runner (right), on their way up Mt Rinjani.

I met this girl by the name of Krystal Jacob, daughter of Johnson Jacob. She is 15 years of age. I found that she used to run with upper body forming a hunchback, earlier on. Her running also was not so smooth and not aligned at first. Now there is some change in her running and I don't seem to see her running in a hunchback manner. 

Recently, before the Mt Rinjani climb in end October, Krystal ran the 1500m in 8min 36sec. Later on, with consistent effort, she did 7min 50sec around 3rd Nov. Subsequently, she did 7min 37sec and left for Mount Rinjani. Later on, she returned back to Singapore. On 13th Dec 2011, Krystal did a time of 7min 25sec for 1500m, showing progression in her running performance. I also found out from the father that she had successfully climbed on top of the Mountain, which is 3,726 metres. This was very good to hear and I thought of putting this report by her to the public.

About the mountain: Mount Rinjani or Gunung Rinjani is an active volcano in Indonesia on the island of Lombok. Administratively the mountain is in the Regency of North Lombok. It rises to 3,726 metres  (12,224 ft), making it the second-highest volcano in Indonesia.

On the top of the volcano is a 6 km by 8.5 km caldera, which is filled partially by the crater lake known as Segara Anak (Child of the Sea). This lake is approximately 2000 metres above sea level and estimated at being around 200 metres deep; the caldera also contains hot springs.

Day 1 (19^th November 2011 )

It was a long journey to get to our hotel, and by the time we reached our destination it was late in the evening and we were all tired from the journey to Lombok. We had a nice dinner nearby and headed back to our hotel to prepare for the adventure awaiting us.

Day 2 (20^th November 2011 )

We woke up at 5.00am to get ready and do some last-minute preparations before we leave the hotel at 5.30am. The sun had already risen and it was really bright as soon as we stepped out of the hotel. There was a cab waiting for us, together with a lady named Bahariah, whom we first thought was our guide, but later realized that she was joining us for the climb to Mount Rinjani. It took us 3 hours to get to our destination..the bottom of the mountain and soon enough, we were at the start of the hike. We met people from around the world, who joined us for the hike. The first was a couple from Alaska, named Clint & Jen, the second was Ben, who is from London, and lastly, we met a French lady named Flore. It was a 7km hike, but we would stop from time to time to hydrate ourselves. When we reached our first campsite for the night, we were all really exhausted, hungry and wet from our perspiration. Thanks, to Dad who carried my bag all the way. It turned dark at 7pm, the porters prepared our dinner, after dinner, we headed into our tents as it was clod and windy. I shared the tent with my new friend Bahariah, Wayne and Dad were into one tent.

Day 3 (21^st November 2011 )

We woke up at 6.00am and started packing the sleeping bags and had banana pancakes and tea for breakfast which the porters prepared and soon enough, we continued our journey again, but this time, we will be heading to the crater and were told about the lake and the hot springs.  It wasn’t really tough to hike to the crater, but it was just a little bit steep. When we reached the crater, it had the most spectacular view of a new volcano n the middle of the crater. We headed down to the volcano and Dad, Wayne, Clint and Bahariah were the only ones who swam in the cold lake. All of us couldn’t wait to get to the hot springs to relax, as we did not smell very good. The hot springs were only 5 minutes away from the lake.which was 5 minutes away from the lake. We eventually reached the hot springs and we were all excited and relieved that we didn’t take a long time to reach there. The water was really nice and warm and in the corner, there was a perfect little waterfall. After that, we went to a shaded area where our guide and porters were cooking our lunch and we lie there to relax for a little while waiting for our food to be ready. After lunch, we had to hike for 3 more hours, back up and spent the night there. It is called the summit campsite.

Day 4 (22^nd November 2011 )

We had to wake up at 2.00am to get ready and eat breakfast, and leave to reach the summit to watch the sunrise. It was really cold and the route to the summit was really tiring as there was lots of ups and downs, the small volcanic stones were very loose and difficult to walk on. The last 100m was really tough as it was full of sand and rocks, so every 3 steps that you take, you will slide back down 2 steps. I eventually reached the summit and witnessed the breathtaking view of the sunrise., it was very cold up there. After a few minutes, we had to get down from the summit and it was tougher than it looks, and it took 1 and a ½ hours to go all the way down to the place where we stayed the night. Breakfast was prepared whenever someone reaches the campsite to prevent the food from getting cold in the wind. After breakfast, we headed all the way down the mountain and out the forest, a different route from the climb up.  We were told it will take 5 hours to reach the bottom of the mountain. It was still tough though it was just downhill all the way, we had to avoid animal dung too. We finally reached the end of the hiking journey and we were really grateful for the awesome and memorable experience that we had. We had no time for lunch as we wanted to reach Gili Island on the same day, for some rest and relaxation.

Day 5 (23^rd November 2011)

About Gili Islands: Arcing away from the northwest corner of Lombok, are three idyllic atolls,
where the sand is still powdery white, the water a clear sparkling turquoise, 
and the sunsets over Bali’s volcano Mt. Agung in the west simply spectacular..

 When we reached one of the Gili Island, named Gili Trawangan, we checked in our hotel (Dream Divers) and explored the island for a little while and had dinner with Clint & Jen at a Mexican restaurant and we had to wait for 1 ½ hour for our food, but the food was really nice. After that, we then headed back to our hotel for some rest. Dad didn’t like the hotel.

We changed hotel to Gili Divers as the old hotel had no air-conditioner and no toilet doors, the new hotel had a toilet door, air-conditioner and we could even borrow the latest DVDs for free, and most importantly, the toilet was really spacious and clean!  Overall it was better furnished and more lively. We didn’t do much on this day, but we borrowed 2 DVDs as it was raining in the afternoon, we watched Transporter 3, which was really cool. We had a really nice dinner at a market place, which served really nice food at affordable prices, and after eating, we headed back to our hotel to watch our 2^nd DVD, Terminator 4 and fell asleep while watching it as it was kind of boring.
 
 Day 6 (24^th November 2011)

We thought of going to the other Gili Islands, which was Gili Meno and Gili Air, but we decided against it because we really liked our current hotel and wasn’t ready to let it go.  Later in the day, we booked a trip for snorkelling and we took many pictures of the different types of fishes that we saw. It was me and my brother’s first time snorkelling, but at first, I didn’t get the hang of it as I kept choking on the water, but Wayne did really good and snorkelled like a pro! After a few more tries, I got hang of it and realized that it was kind of fun. We saw many fishes of different colours, like fishes with black, white and yellow stripes and fishes with orange and black stripes. It was a really cool and fun experience and I will be looking forward to doing it again another time. After snorkelling, we went back to our hotel to bathe and then we went out for dinner at an Italian restaurant with Clint, Jen and Ben, and the food was really great, including our Chocolate Mousse that we had for dessert.

Day 7 (25^th November 2011)

We snorkelled again today, opposite our hotel, but we still saw the same type fishes that we saw the day before during our snorkelling trip, and only saw a few fishes that we didn’t see before, and we saw a small blue-ish crayfish! It was really fascinating as I have never seen a crayfish in real life before.

Connect to our Mount Rinjani slideshow for more pictures. Click this link, to view it! J

https://picasaweb.google.com/103280091760583768248/Collages?authkey=Gv1sRgCOzVoMbF_sD6NA 


















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.

Start Young - Head Start Matters.

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)

Firstly, we have read on the importance of motor skill from my earlier post.
http://rameshon-m.blogspot.com/2010/07/importance-of-motor-skill.html

Secondly, I have written this article to further elaborate on the importance of motor skills. 

It is stated in studies that 1-2 years old, in comparison to a child in a restricted and unrestricted environment, there is not much difference in a child in terms of skill development. Reflexes skill develops at this age. Between 3 and 5 years old, there may be a slight difference there. The difference is not that grave. However, between the age of 6 onwards, the difference is great. It would be good for parents to do something about it now to develop the child's gross motor skill before the age of 16 as the window period for child development will be closed. One can only exercise and do fitness work to enhance one's health. As for performance, the late starter has already lost out. Also, the one that develops the skill for performance tends to enjoy the game or sports later in life.

The earlier you start your child into the programme in sports, especially motor skills, that particular child will have an advantage over kids who start late. Mental and physical confidence would have been developed at that time. Chances of going Olympics is greater for the young starter in the chosen sport that the child is good at. The late starter will have a great disadvantage. 

Also in terms of safety, the ones who have better motor skill do have a better chance of avoiding an injury. Even if one falls down, the child with better motor skill will be able to avoid injury, or even not get an injury in the child falls down to the floor. It is because of increased bone density of the child that prevents an injury from taking place.

Spatial awareness, the sense of timing, speed, agility, quickness and stamina and other skill should be developed in a fun way before the child reaches 16 years of age. In the long run, the child will continue sports such that they don't fall sick easily and save a lot on medical bills. Acting fast to develop the skills is of paramount importance. 

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 Economy (Part 1) - The older you are, the better you run

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)

People nowadays are more aware that the more they run, the better one will improve in their running economy. This makes the runners to have an advantage over their counterparts who are doing the triathlon races. It is sports specific. Runners will definitely spend more time on running as compared to triathletes, who have to use their time in 3 things - namely; running swimming and cycling. With recent research on running economy, the world record will continue to get faster. One should have an understanding of running economy.

Also, it was mentioned by Meghan G. Loftus in yesterday's Runners' World online, dated 14/12/2011, that runners over 60 are able to maintain good running economy as they get older. He mentioned that this was according to a study that appeared in the Journal of Strength and Conditioning Research. According to the research, it was found that what slows the old people because of age is a loss of muscle strength, specifically in the upper body.

This is especially so as I have already read a book which stated that people who do not exercise will lose about 40% of the muscle due to inactivity. Those who are very active will retard muscle loss significantly. Hence, due to exercise older people benefit a lot from the quality of life as compared to sedentary individuals.

In Meghan's article, the study in Strength and Conditioning evaluated 51 strong runners from a few different age groups 18 to 39, 40 to 59, and 60+. Upper-body strength and flexibility in the older runners were about half of what it was in the younger runners.

Researchers suggest that these problems can be at least partially remedied by strength-training and stretching. Yoga exercise or other forms of flexibility and strength training, I believe, would help a lot in maintaining a good quality of life, provided one run/swim/rollerblade/cycle or an aerobic activity by elevating the heart-rate by 80 % of the maximum heart rate.

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.

Remembering Teresa Hsu (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)

Teresa Hsu - Her message is to not to worry and be happy.

I was the last speaker to talk on being a vegetarian and Marathon. At that time, at the age of 43,  I was gunning to do a sub-2hr 50min in 2008. Surprisingly, I came in first in the year 2008 in local men open. The talk I gave was just before the marathon. 


My talk focused on why a vegetarian diet will not affect marathon racing performance in any way. There was a question and answer session and I answered all the questions.

Before my talk, I saw Teresa Hsu and she was narrating an incident on compassion and kindness. 

When she was in charge of a Home, in the past, she would teach the workers to be kind to those in the Home. I found out that Teresa was a vegetarian.

She told us a real-life story that happened in the past. There was once a lady who was working in the Home and the lady was very rude to those at the Home. Once, she accidentally saw a lady working for the Home very rude. The lady left the Home. There was a lack of impatience in the lady. 

Over a period of time, Teresa Hsu found that that was the lady who was rude to people came back to the home, not as a worker but an in-mate of the Home. Without showing any form of anger Teresa Hsu was kind to the lady and started looking after her also in the home. In fact, the lady who was rude in the past was very remorseful for what she had done in the past. She was glad that Teresa Hsu was not like that. 

From here, I realised that nobility of the soul to forgive and forget. In fact, Teresa Hsu did good back to those who do wrong for those who have realised their mistake. 

I believe that from here we can learn to be forgiving like her. It is good to forgive and forget, even better to do good back to the person. 

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.