runningcoachsg

Saturday, May 24, 2014

Moses Ng - Weight loss from 104kg to 57kg

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)

Moses Ng is a motivation for many aspiring for weight loss

Team Flexifitness Half- Marathon Athletes Performance Last Year(2013)
Mr Lim Thow Wee (1hr 20min 54sec),
Mr S. Jeevaneesh (1hr 21min 43sec),
Mr Moses Ng (1hr 26min 36sec),
Mr Jensen Toh (1hr 34min 14sec),
Mr Andrew Chang(1hr 37min 52sec)
Mr Leong Hong Yew (1hr 38min 21sec),
Mr Lim Szer Khee- (Nett Time- 1hr 47min 47sec)
Mr Trevor Lum- (1hr 44min 05min)
Miss Tarandeep Kaur (1hr 47min 56sec)
Ms Jennifer Quek (1hr 51min 31sec)
Mr Kenneth Lai (1hr 54min 27sec)
Mr Joseph Ho (2hr 16min)
Mr Jimmy Tan (2hr 18min 22sec)

Picture 1- Moses Ng (Now)

Moses joined me last year. He wanted to train with me to do well for Standard Chartered Marathon 2013.

Just before the Stan Chart Marathon, he planned to run the KL marathon 2013. He ended up not being able to run in KL marathon and ran it at a later date. He ran the KL marathon in 3hr 17min, which was his personal best time. However, he was later injured.

From a weight of 104kg in 2004, he brought it down to 64kg by Dec 2012. Moses met me in 2013 and brought his weight down further, to 57kg.

I was very impressed with his determination to bring down the weight to 57kg. I would like people all over the world to know about the reality of this feat.

Hence, Moses has brought his weight down by nearly half, from 104 to 57kg. I will be interviewing him soon and would like to share the secrets of his weight loss.

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, May 22, 2014

Do knee problems comes from being active or inactive?

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

Knee Problems - Everyone will get it from aging, it is a matter of who will get it first.

I have experienced Knee problems personally as well as with clients. Pei Hua, my former student and a very enthusiastic runner, posted on Facebook a 2013 study published in the journal Medicine and Science in Sports and Exercise, as reported by Washington on National Runners' and Walkers' Health.

This is an interesting topic. About 99% of the people that I have met believe that when we keep moving, we will wear off our knees. I believe the more active you are, the less the knee will wear off.

To answer this, I myself will share from my own experience. Till 46 years of age, I did not have any severe knee pain. A month before the 2009 marathon, I did a 52min 30sec 15km time trial. After that, I realised that I have some pain in my lateral knee area. It was getting worse. Over time, I found out it was a meniscus problem.

I was out of action for 3 years. I decided to do some research on knee problems.

The questions where whether knee problem comes to active or inactive people first, as we age. After reading up, I found out that knee problem starts usually from the age of 40 for inactive and 45 for active people. The study done by the National Runners' and Walkers' Health Studies were consistent with this.

One reason why the government want people to exercise is so that they get knee problems later on. I found that active people do not have as much ligament or meniscus problem as compared to inactive people. Frozen shoulder is more common in inactive people, even those who have been active earlier on and then not exercising in later life

Another well-known reason for active people getting joint problem later on in life rather than inactive people is that joints have relevance to muscles and bones.

Our muscles and bones will get stronger if we exercise. Muscle will increase in size if we exercise and decrease in size if we don't. During old age, as the muscles decrease in size, it will not be strong enough to hold the joints. Because of the lack of exercise, our bones get weaker and we lose the density of the bone, causing osteoporosis at the same time.

When I train people, I usually observe that active people are able to meet the demands of exercise. As for the inactive people, I found that they are not able to meet the demands and they get easily injured. Parents, on the other hand, whether educated or not, are usually less well informed on physiological topics are quick to say that the reason for injury is due to being too active. But this is usually not the case.

Active people are able to increase mileage at a much faster rate as their bones and muscles are strong. When given a small increase in mileage, inactive people usually get themselves injured.

The muscles cushion of the weight of the body. The Ligaments, meniscus etc should be made to work as intended (movement), and not to bear the body weight. That is the job of the muscles surrounding the knee joint.

Note that we get injured because of other reasons as well. If one is not conditioned- not well trained or simply not prepared enough in terms of having weak muscles strength or bone strength- one will get injured easily.

Inactive people should increase mileage in a very gradual and slow manner so that they can prevent themselves from injury. It is better for one to do this with some guidance.

Another reason for us to get injured comes from not doing a proper warm-up. In a busy city like Singapore, many are in a rush. When one comes for an exercise session, once we finish we leave out warming down as well before we go home. One should make a commitment to themselves to warm down before leaving from 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.

An Interview With Jennifer Quek on Paris Marathon 2014

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)

Jennifer Quek - Gunning for 3hr 30min in the long run

Picture 1 - (Left to Right) Jennifer Quek, myself and Lim Thow Wee. at the Arc de Triomphe after the Paris Marathon

Jennifer Quek, 42, ran in the Berlin marathon 2013 and did a very good personal best time of 3hr 48min 23sec. As a coach, I feel that she is all mental as seen in the Paris Marathon 2014.

As for myself, I had planned to train for the Paris Marathon 2014. I did a 48min plus in the Zoo Run 12km and was clocking a 40min kind of pace several times. As the National Schools' Track and Field and National Schools' Cross Country Championships were busy times for me, my mileage sadly plunged to 15km per week.

I had a month left to train for the Paris Marathon and things were not falling into place for me as I could not do any form of mileage run. However, I decided to improve my 2.4km time, instead of running in the Paris Marathon. I was given a priority start, as I did 3hr 10min for the Standard Chartered Marathon 2013, and I was supposed to be alongside Lim Thow Wee at the start.

Something told me to pull out totally from the race initially. However, after having some reflections and much consideration, I felt that it would be good to support Jennifer Quek and Lim Thow Wee in the race itself. It was my second trip to Paris as well. I finally decided not to back out.

At the same time, I did a 2.4km 7min 56sec personal best time, while Lim Thow Wee did a 7min 44sec personal best time. Lim Thow Wee also did a 56min 39sec for the 15km on the running track.

In Paris, Lim Thow Wee and I felt that we were having enough rest, although more rest would have helped Thow Wee do an even better time. Jennifer was only able to come one day before the race day. That would have taken away her rest that she actually needed for the race.

Also, Thow Wee and I learnt that at each 5km mark there will be water drink points rather than isotonic drink points. Thow Wee discussed with me about the drink points and I suggested to take gels. We decided that he was to take gels at 5 points during the race.

Jennifer was not aware of this and we were not able to inform her of this immediately. The officials seemed to be just guessing that there may not be water points. We were told that the isotonic drinks were given at the 22km mark.

I saw Jennifer in the morning of the race and I decided then not use the priority start but to run alongside Jennifer and to give her whatever support I could. However, we went in the pen for the 3hr 45min. We went to the left-hand side of the pen. There, we thought that all the 3hr 45min runners will run together.

Picture 2 - Standing Men (left to right) Kenneth Lai, Myself, Marcel Sng, Hong Yew Leong, Lim Szer Khee and Andrew Chang. Front Girls (left to right) Jennifer Quek, Tarandeep Kaur, Saranniya and Divya.

What happened was that they released a group of 3hr 45min runners on the right-hand side first just before us, as we were at the left-hand side of the runners. About 5000 runners ran in front of her. We were made to run behind them. This made Jennifer zig-zag all the way for the race which resulted in her not to attain her personal best time.

However, even though I was feeling my legs suffering from glycogen depletion, Jennifer just kept doing her zig zag running. I slowed down a lot at the 25km mark as I was very tired from doing zig-zag running.

I thought that from there, Jennifer was going to do a 4hr plus timing for the race as I saw her slowing down too. What happened was, when I finished the race, Thow Wee told me that he did 2hr 48min. It was the fastest time for a Singaporean in April 2014. (The time done by Derek Li is now the fastest for 2014 as of today, done in Boston Marathon, 2hr 42min). As for Ashley and Mok Ying Ren, they have not run any marathon yet for this year).

As for Jennifer, I was feeling very happy for her as she surmounted all obstacles and did a 3hr 53min for the race. In her last, 17km she ran herself well and she used her sheer willpower to run near her personal best time. Lim Thow Wee did not go through as many problems as Jennifer had, although Thow Wee had to also have to zig-zag and do a slow time for his race as well. Lim Thow Wee did more than 4min plus for the first-kilometre mark and after some kilometres mark, he did 3min 52sec pace for most parts of the race. He was forced to run slow at the earlier part of the race as there were runners blocking him for the earlier part of the race.

The distance covered by Jennifer was 42. 7km, according to her watch GPS. That is about 500m extra distance covered.

Hence, I believe that her run should be estimated to be a 3hr 40min if things were in place for her, and it was a sad thing that things did not work out well for the start of the race.

I believe that it is important to learn about things that are controllable, and what is not, to do a very good time in a race. Thus, I believe Jennifer's interview about her run in the Paris Marathon will be very beneficial for many.

An Interview With Jennifer Quek

Picture 3 - Introducing Jennifer Quek

What was the time that you were aiming for?

After the Berlin Marathon 2013, last year, I was aiming to do the next race to be between 3.40 to 3.45 in order to qualify for the Boston Marathon.

What was the time that you attained?

I did 3:53:13 for Paris Marathon 2014.

How was the water /isotonic points?

I think maybe more water stations could have been provided as bottled water was given at every 5km instead, and there was only one isotonic point at 22km mark. I remember not having any water from 27-30km, where I had to pick up a thrown water bottle from the roadside to hydrate myself.

How do you find the route of the race?

Running run and down the bridges on the Seine and the tunnels were something that was quite heavy for me. The forests of Boulogne and Vincennes lacked spectator support and it made the distance to look longer. However, I found the weather perfect on that day.

Do you like to run here again?

Yes, so that I may get a PB time. Actually, the race was organised in an orderly manner and the start point was done in a well-mannered way.

Were you happy with the race time?

I was quite upset with my time earlier on. But this has only made me a stronger person and it is a push factor for me to train harder for the next race.

Anything that you feel that you have learnt that is going to allow you to do a good time?

This trip was a bit rush for me as I landed on Saturday noon after a long flight. I rushed to collect my race pack in the afternoon and only got to rest in the evening after dinner. Ideally, a runner should always reach the destination (for an overseas race) a week earlier before to adapt to jet-lag to allow our body and mind to adjust accordingly. This could be one of the reasons why I was not able to get my desired timing.

What is your next goal?

Currently, I am focusing and working on the qualifying for Boston Marathon and will continue to train for a long term goal of bringing the timing down to 3hr 30min, eventually.

Note:

By Narayanan

Wednesday, May 21, 2014

Is a Sub-2 hour Marathon possible? History may shed some light

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

Sub - 2 hours - Will this ever happen? Read on.

Picture 1 - Sri Chinmoy predicted that the world record will be sub-2hrs overtime.

The Late Sri Chinmoy (http://en.wikipedia.org/wiki/Sri_Chinmoy), who was Olympian Carl Lewis' guru, wrote in a book which stated that the world marathon time will get faster over time to the point that it will cross the sub-2hours barrier. Sri Chinmoy, at around age 70, was, in fact, able to carry dignitaries, with one hand. He showed this feat many times to the world. Sri Chinmoy, himself, was able to do an amazing incredible thing that one may say, " It is impossible". Once a newspaper article showed him carrying the then Singapore's top bodybuilder Fantomein Ali, with just one hand, lifting him up fully. Sri Chinmoy had followers who broke several world records. His organisation also had several ultramarathon races going in the USA during the 1990s. Some world records were set in races organised by his group. I was one of those inspired by Sri Chinmoy.

Picture 2 - Sri Chinmoy - Always believed in exercise and yoga

Somewhere in the early 1990s, I read Sri Chinmoy's book about running. He answered several of my questions on running and how to train, improve, and how to become faster etc. He inspired me greatly on why a runner does not have to be a non-vegetarian. He wrote too of the diet to take if one wants to do well etc.

At that time, I knew that the world record holder was Belayneh Dinsamo from Ethiopia, who ran in the Rotterdam Marathon in the year 1998. Belayneh Dinsamo did 2hr 06min 50sec and broke Portuguese Carlos Lopez's world record of 2hr 07min 12sec, which was set on the year 1985.

In the year 1993, when I was studying at Loughborough University of Technology, I did not think that the world record set by Belayneh Dinsamo will be broken. Many felt that the time set was incredible and that it will be impossible to break the 2hr 06min 50sec barrier.

Then, in the year 1998, Ronaldo Da Costa, from Brazil, amazed everyone when he ran and improved the world record to 2hr 06min 05sec, in Berlin Marathon. Shortly after, Moroccan Khalid Khannouchi broke the world marathon record to 2hr 05min 42sec in the Sept 1999 Chicago Marathon. Khalid became a USA citizen later on and he improved his time to 2hr 05min 38sec, his second time breaking the world record. He did this in the London Marathon in the year 2002, Sept.

I thought that from here onwards there will be no more world records to be broken, as it was getting harder to run faster. Then came Paul Tergat of Kenya, 5 times World Cross-Country Champion appeared and he ran in Berlin Marathon, in 2003, September, and did 2hr 04min 55sec.

Picture 3 - (left to right) Daniel Ling, Khalid Khannouchi and I, about to run London Marathon.

Although Paul Tergat had many incredible wins in the World Cross Country races, I still felt that no one will be able to break the world record from then on.

Picture 4 - Haile Gebreselassie and Paul Tergat, great world athletes

Subsequently, Haile Gebreselassie from Ethiopia, who had broken several world records between 1500m and half-marathon races, ran in Berlin Marathon 2007, Sept, and set the world record to 2hr 04min 26sec. Haile switched his races to 10000m to the marathon. His main focus was half-marathon and marathon races.

Picture 5 - (left to right) Rameshon, Haile Gebreselassie and Daniel Ling

From that point, Haile had several ups and downs in marathon races. His success came later to him again. With confidence in bringing the world record further, he answered to the question of a reporter on whether he can do a sub-2hr 04min barrier. He told, "I will show you!". When I was running to complete in the Berlin Marathon 2008, I heard from the announcement that Haile had broken the world record to 2hr 03min 59sec. Haile was commenting to the massive crowd on his incredible feat. That was fantastic.

However, I did a time of 3hr 31min that year. I was a bit disappointed in the race that year. It is still fresh in my mind now.

After September, with the inspirational story of Haile, doing a sub-2hr 04min, I decided to do The Standard Chartered Marathon in the year 2008. In that race, all three of our group runners - consisting of myself, Daniel Ling and Dr Ben Tan - came in first, second and third, respectively.

I did 2hr 49min at the age of 43 years of age and that was the time that Dr Ben Tan, third in the race did his sub - 3hours with us.

Picture 6 - (left to right) We three were first, second and third, with Daniel Ling (2nd), myself (2nd) and Dr Ben Tan (3rd) in Standard Chartered Marathon 2008.

As for the story on progressive world records broken, I felt that the way the world record was broken were thought-provoking. I was very surprised that the world record was still going to get better and better over time. 3 years later, Kenyan Patrick Makau showed that the impossible world record set by Haile could still go down. He ran in the Berlin Marathon, Sept 2011 and he did 2hr 03min 38sec. In the year 2013 year, the world record was broken again and it went down to 2hr 03 min 23sec. The record was done in Berlin Marathon, Sept.

When we minus the world record for the marathon of 2hr 06min 50sec (the year I read that Sri Chinmoy declared that the world record will one day be sub- 2hours) from 2hr 03min 23sec, this gives you 3min 27sec. From the time, I read Sri Chinmoy's book in 1990 till now, the time has improved to 3min 27sec. If we minus the same 2hr 03min 27sec, from the now existing time, it means that in a few years time, there is a possibility of the marathon time going down to sub-2hours time. Then we can say that Sri Chinmoy's prediction was correct.

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.

Sub- 2hr - Is it possible to do? Wilson Kipsang answers to this question.

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

Kipsang set a course record in winning the London Marathon last month, good preparation for his Great Manchester Run 10km dash alongside 5,000m and 10,000m world record holder Kenenisa Bekele.

But the Kenyan was unable to handle Bekele’s pace in the final 500 metres en route to a second-place finish on Sunday.

You can go on a two-hour pace until 35km, but the last seven km? Problem

Wilson Kipsang

Kipsang is no sprinter however and his strengths lie in marathon running, though he was quick to point out it took him a while to acclimatise to the demanding speeds required when clocking up 26.2 miles in a little over two hours.

“You can get the record at any time, it can come very soon. But for the sub-two hours, it’s not easy, because if you see the splits of sub-two hours, it’s a crazy pace,” said Kipsang.

“I think sub-two hours is not something to be realised very soon. You can go on a two-hour pace until 35km, but the last seven km? Problem. Guys always lose their pace in the last kilometres.

“You can see when I broke the world record, it was my 10th marathon. One time I was really close, it was then I knew I could really do it. I trained for a while before I was really in a position to run at that speed for such a long time.

“For us, the two hours, we are really not at that time. It should come down slowly by slowly. You see now so many guys are running 2hrs 3minutes, then they try to improve to 2hrs 2mins, then 2hrs 1min. But I don’t think it will come down very quickly. It’s not easy.”

Kenyan Kipsang said going on personal experience, a sub-two-hour marathon would leave him in a world of pain.

“For someone like me, I’ve run even a 58-minute half marathon. If you try to see how you run in a 58-minute half marathon, and then maybe the splits for a sub two hour if you run a 59, and then do it again… nooo,” he added, laughing and smiling at first and then groaning about the thought.

Note:

By Narayanan

Jennifer Quek's Experience of Paris Marathon 2014

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

Jennifer Quek - Capable of doing a 3hr 40min and aiming to go Boston

Recently, Team Flexifitness athlete Jennifer Quek, 42, ran in Schneider Electric Paris Marathon on 12 April. I knew that she was capable of doing a 3hr 40min. At the same time, I was also targeting for Lim Thow Wee to do a 2hr 45min to 48min.

When Lim Thow Wee and I were there at the marathon fair, we learnt a number of things that would benefit Jennifer. However, the only problem we faced was to meet to discuss obstacles in the race with her. We found out that she will be reaching Paris on the 11th of April morning, instead of a much earlier date. Thow Wee and I had collected the number tag a day before. We had been sleeping all day long when we reached one of the apartments in Paris. I believe that Jennifer was not able to rest as well as us.

Jennifer was only seen in the morning of the race, minutes before the start of the race. She ran a 3hr 53min race.

In order for runners around the world to benefit from her reflection, by reading her interview, I believe that a person will be plan races properly and to avoid mistakes.

Jennifer is hoping to do a sub 3hr 30min in the future and this looks exciting for me as a coach to see her run faster, as I feel that she will be able to achieve it as she has been consistent in her training.

Note:

By Narayanan

Monday, May 19, 2014

An Interview With Philip T Lagat - Winner of Cleveland Marathon 18/05/2014.

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

Philip T Lagat - Fights with Eluid Too of Kenya and comes in first in Cleveland Marathon 2014

Yesterday, Ethiopian Kenenisa Bekele won the BUPA Great Manchester Run 10km run and was able to fend off Wilson Kipsang from Kenya who came in second, for the men open 10km race. Tirunesh Dibaba from Ethiopia came in first in the women open 10km race.

At the same time, yesterday, Philip T Lagat from Kenya, came in first in Cleveland Marathon. Philip did a new personal best time and I have included an interview on his win in this blog post. I hope that he will keep succeeding in running and scale new heights.

I would like to thank Philip T Lagat for the interview

Cleveland Marathon 2014 Men and Women Open Marathon Top 5 Winners.

Male Top 5 Winners

1. Philp Lagat, KEN,02:12:39; 2. Eliud Too, KEN, 2:13:35; 3. Abebe Mekuruya, KEN, 2:17:07; 4. Richard Kessio, KEN, 2:28:14; 5. Jack Klecker, Charlotte N.C., 2:28:43.

Female Top 5 Winners
1. Sarah Kiptoo, KEN, 2:34:58; 2. Dehininet Jara, KEN, 02:41:14; 3. Carol Smith, Bethesda, Md., 2:45:53; 4. Serkalem Abrha, ETH, 2:48:25; 5. Kir Selert, Brooklyn, N.Y., 2:51:50

An Interview With Philip T Lagat.

1. What was your time of your race?

I did a time of 2:12:38

2. Are you happy with the time?

Yes sir, I am so happy of it because its my personal best.

3. How were the people who were there for the race?

I could say that the race was great and I was happy to win it. The people were supportive and very cheerful.

4. How do you feel about the race course?

All the way, the course was very good.

5. Do you like the race as a whole?

I love the race.

6. How was the organisation of the race?

That organization was good I love the way they did this race. That course was great but a lot of u-turns were found and at the last part the route was hilly.

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.