runningcoachsg

Sunday, March 4, 2012

Lake Biwa Marathon 2012 - Samuel Ndungu wins race.

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)

OTSU (Japan):

Otsu was the place that I stayed to run in the 1988 Biwako Marathon race, which was held in conjunction with 1st Asian Marathon Championships 1988. Otsu brings me very good memories. I came in 7th out of the Asian athletes at that time. It came out in the newspaper and Mr John Koh was praising me for doing well there. It was a very good experience running there as it was my first overseas experience running for Singapore. I met many runners from all over Asia and made friends with them. One such friend that I made was with Lee Kar Lun, former Hong Kong top runner and now a top runner in the veteran section. As such, I would like to feature the race for my blog.

http://rameshon-m.blogspot.com/2011/12/lake-biwa-mainichi-marathon-japan-4th.html

Lake Biwa Marathon 2012

Japanese-based Kenyan runner Samuel Ndungu won the marathon on Sunday at Lake Biwa race.

Ndungu, 23, broke away before the 32-kilometre, with 8 runners pursuing him, and never faced a serious competition afterwards, finishing the race in a sub 2hr 8min time of 2 hr 7 min 4 sec.

Second in the race was Henryk Szost, who set a new Polish national record of 2:07:39 while Abdellah Taghrafet of Morocco finished in 2:08:37 and came in third.

Ndungu, who is a member of an athletics club in Aichi, central Japan told the press that he was very happy about the race for it was his first victory in his life for an International Marathon race. He was concerned about doing his best during the race.

There were two Kenyan pace-makers during the race who ran until the 25-kilometre mark when they were overtaken by the elite runners of the race.

Nicholas Manza of Kenya and Bekana Daba of Ethiopia suddenly picked up speed, with Daba taking a solo lead one kilometre later before seven runners caught up with him at the 28km point.

The surprise came in the race when Ryo Yamamoto overtook front-running Kentaro Nakamoto in the last 400m to secure fourth place in 2:08:44 and take a big step towards winning a ticket to London.

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.

How to avoid Lower Back Injury?

Note:

By Rameshon

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

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

Lower back injury is separated into two - namely;

Acute: This kind of pain lasts from a day to less than 3 months. It depends on the nature of the injury. Usually, people with this injury get better with home treatment by using the ice and heat method.
Chronic: This kind of usually last for a very long time and may last longer than 3 months. Those who get this type of injury - chronic back pain - normally recover by a more intensive method of treatment.

Once we have lower back pain, from my experience, after getting better, it is known that the sensation of pain may come back. The preventive measure for this is to keep the abdominal and stomach muscles strong, sleep with proper posture, walk with good posture. One must also take note that one should also learn to carry heavy objects safely. As for sportsmen, the lower back muscle must be supple and strong in order to perform a higher task which requires more speed and strength.

Treatment for acute low back pain

1. See a doctor for advice. A physiologist may be recommended to assist in this.

2. Do yoga exercises that help to prevent lower back injury.

3. Do strengthening exercises which are specific in avoiding injury.

Treating the injury is in this blog post, please refer to the post.

http://rameshon-m.blogspot.com/2011/01/cat-stretch-for-running-flexible-spine.html

http://rameshon-m.blogspot.com/2011/02/downward-facing-dog-pose-good-stretch.html

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.

Wednesday, February 29, 2012

Why is it not worth it to run with different number tag?

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By Rameshon

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

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

Scott Downard - Run with your own number tag

Scott Downard, a 25-year-old runner won the Cowtown Marathon in Fort Worth, Texas, on Sunday, last weekend. However, he was disqualified for not registering for the race.

Downard ran with a bib which was meant for his friend who signed up for the race. His friend may not have been able to run in the race. When the issue was addressed, Downward admitted the flaw. Hence, Kolin Styles, 25, became the winner. Styles finished the race in 2 hrs, 40 min, 54 sec, more than three minutes behind Downard.

The good part of it all was that Downward was able to take the disqualification gracefully and resolved that he will be back for next year's race.

Note:

By Narayanan

Monday, February 27, 2012

Kenya's Michael Kipyego - Upsets Gebreselassie in Tokyo 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)

Kenya's Michael Kipyego – 1^st in Tokyo Marathon 2012 -First Sweet Victory

Michael Kipyego of Kenya was able to win Haile Gebrselassie toward the last 4km in Tokyo Marathon 2012 in 2 hr 7 min 37 sec. Second placing went to Japan's Arata Fujiwara who completed the race in 2:07:48.

In the women’s race, Ethiopia's Atsede Habtamu won the competition by doing 2:25:28. Fellow country runner Yeshi Esayias won the race in 2hr 26min 00sec while Kenya's Helena Kirop came in third in 2:26:02.

Gebrselassie, who has been eyeing Olympics could only manage 2:08:17 in the race, although he was aiming for a 2hr 05min marathon finish.

From Jonathan Kang who did 3hr 09min, we know that the race was very well organised. From the press, we also realised that Tokyo Marathon is becoming comparable to London, Berlin and Chicago Marathon.

www.runningcoachsg.com

Note:

By Narayanan

Sunday, February 26, 2012

Jonathan Kang: 3hours 09min in Tokyo Marathon 2012 (Part 2)

Note:

By Rameshon

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

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

Jonathan Kang - Aim was to complete in 3hr 15min.

Jonathan Kang told me in hospital at SGH that he was on time for a personal best time for Standard Chartered Marathon, Singapore. Nearly the last few stages of the marathon race, he caved in and stopped the race due to dehydration.

I was there in the hospital and his wife was looking after him in the hospital. Jonathan Kang was very depressed with the performance. However, I told him that, in a race, safety is utmost. We can perform again but if we become a casualty, it can be dangerous. Safety first and then comes to performance. Everyone should know this.

Two weeks back, in one morning, I saw Jonathan Kang doing a workout with Dr Ben Tan and Dr Benny Goh. From the workout they were doing, I found that Jonathan Kang seemed fitter as compared to his past.

Having said that I would like to share with others out there on his bold run at Tokyo by giving him an interview.

An Interview With Jonathan Kang

How many people took part in the marathon?

About 26 000 people participated in this marathon.

How was the weather out there?

It was about 5 to 6 degrees centigrade. The race was very cold to run.

How was your half-way mark time?

It was about 1hr 34min plus.

What was your target?

It was just to complete and not compete. I wanted to finish it safely.

How was the race as a whole?

The race was super and excellent. The hydration was very good. At every 2km mark, there are about 10 tables with drinks. The distance markers were prominently laid. I was able to pace myself well. The supports were very encouraging. There were a lot of support during the race.

How did your wife feel about the race?

She felt happy about the race.

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 25, 2012

Jonathan Kang - 3hr 09min, New PB in Tokyo Marathon 2012 (Part 1)

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

Flexifitness Congratulate's Jonathan Kang for his bold 3hr 09min in Tokyo Marathon 2012

Jonathan Kang - A Story of Keeping the Faith

http://rameshon-m.blogspot.com/2011/12/jonathan-kangs-message-run-faster-but.html

I remember sitting with Jonathan Kang in Singapore General Hospital on the night after Standard Chartered Marathon 2011 on Dec 4, Sunday. He looked very dejected when he saw himself stopping himself during the race. He recounted that he had been training very hard for the past several months. I also realised from him that Malcolm Sng Wei Ren, 22, reportedly collapsed at the finishing line at the Padang at approximately 8.30am. Jonathan told me that after attending to Malcolm, the doctors were attending to him as he was the next casualty. The doctors, having experienced the death of Malcolm, were very worried about Jonathan's state of severe dehydration. Luckily nothing happened.

Today, Jonathan did 3hr 09min and has given me an interview through the phone of this new personal best achievement.

Picture 1 - (Left to Right) Jonathan Kang, Rameshon and Lim Thow Wee

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.

Thursday, February 23, 2012

Why we should not run with another number.

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

Number tag change can lead to disqualification, please take this seriously.

I remember telling students not to run with another number. If suppose a person wins a race with another number tag, one may get disqualified and also make the school or association affected because of this. Edison Chen was so popular that people were observant about his number tag number. My suggestion to people is to not take things for granted.

Peter Chai

From Yahoo News 22/02/2012

Since the public witnessed his unforgivable actions in the 2008 sex scandal, Edison Chen has been making negative impressions in the hearts of Hong Kong citizens and recently he was disqualified from a marathon sponsored by Nike.

Chen put his effort into the marathon for four hours, in conjunction with a charity purpose. He achieved a great result after completing the 42.195km run and helped to raise HK$2 million. However, the actor was seen unhappy with his number 'A5716' as he switched it with other participant's number, 'A5654'. What he had done was confusing the organizer while tabulating the results and eventually he was being disqualified after receiving complaints from other runners.

"Because there were complaints. It's not fair to the other participants, so we disqualified him. We do not recognize his result and will not issue any certificate to him," the organizer said. Besides, the event sponsor Nike had been asking for compensation from Chen due to his misconduct. It was also reported that the company had invested lots of money and time for the actor's training for the marathon.

http://flexifitness.runningcoachsg.com/

Note:

By Narayanan