runningcoachsg

Monday, December 14, 2015

SINGAPORE INTERNATIONAL MARATHON1994 - 2HRS 34MIN 02SEC

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 Murugiah Rameshon

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

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

4TH DEC 1994 - Remembering the Past.

1995 SEA Games Time photo

Toh So Liang, the former National Record holder is considered Singapore's greatest contributor to the marathon by me for the women's race. I have gone for several races overseas races as she was the fastest female marathon runner at that time. She had been running for a very long time as an accomplished marathon runner. She is well known for doing well in overseas marathon races as well. As an introduction, I have with me an article that, fortunately, had been in my archived file. For the benefit of marathon runners, I realised that it would be a good idea to share with the marathon fraternity and those who like running, on the report in Sport Singapore on Friday, 9th May 1994.

The race I am publishing was the Singapore International Marathon 1994. This timing is my personal best for a Singaporean running in Singapore in the Men's Open category.

In this race, I remember making a mistake of going for 44km on one Sunday, a week before the 1994 Singapore International Marathon race. Towards the marathon race, I could feel my calf ache. It was at the half-way mark that my calf started to ache a lot and the last 10km, I could only manage to do a 2hr 34min 02sec, instead of a targeted 2hr 32min. In 1995, I was able to do a 2hr 24min 22sec in 1995 Chiengmai South East Asian Games. where fellow female runner by the name of Yvonne Danson won silver for her race in 2hr 34min and broke the National record as well.

Report from ISSUE OF SPORT SINGAPORE 09/05/1994

Singapore hopes of athletic glory may well be in the most physical, mental and emotional event in track and field - the marathon.

The gruelling 42-kilometre event which was the Singapore International Marathon 1994 last Sunday saw Murugiah Rameshon clocking a great time of 2hr 34mins 02 sec to win the men's local division of the biennial run.

Murugiah Rameshon can take great pride in his triumph which was his best-ever finish following his runner-up finish in the 1990 Marathon for he finished 10min clear of second-placed Khoo Chin Poo and a further two minutes ahead of defending local champion Tan Choon Ghee.

And Murugiah's time saw him finish 12th in the Open Division to champion Australian Robert Leslie Nolan who clocked 2hrs 22min 40sec, almost two minutes ahead of China's Dong Jianmin who pipped Belgium's Peter De Vocht for second place.

In the women's local division, Toh So Liang ran a comfortable race to bag her second Singapore International Marathon in 3hr 04min 56sec, some 18mins ahead of Irene Chau and 28 ahead of third-placed Lim Bee Chan

Winner of the event in 1990 in a much faster time of 2hr 57min 43sec, So Liang's effort was still good enough to put her in eighth place in the Open Division which was won by Holland's Mieke Hombergen who finished in 2hrs 50min 38sec, more than a minute clear of the tiring Liu Yuying of China who almost collapsed two metres before the finishing tape.

Some 4000 runners including wheelchair-bound athletes began the race which started at 5.30am in the morning from Stadium Boulevard, along the east coast for the route that brought them all around the perimeter of the island and back to the National Stadium.

Men's Open International Category
1. AUS 2hr 22min 40sec Robert Leslie Nolan
2. CHN 2hr 24min 22sec Dong Jianmin
3. BEL 2hr 24min 41sec Peter De Vocht

Men's Open (Local)
1. 2hr 34min 02sec Murugiah Rameshon (Int 12th)
2. 2hr 44min 46sec Khoo Chin Poo
3. 2hr 46min 10sec Tan Choon Ghee

Women's Open (Local)
1. 3hr 04min 56sec Toh So Liang
2. 3hr 22min 24sec Irene Chua
3. 3hr 32min 08sec Lim Bee Chan

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, December 12, 2015

Colin Chua - Marathon training journey to lose weight from 68kg to 50.5kg

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

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

Colin Chua - From Fat to healthy to fit to the performer.

Colin Chua - Then

Colin Chua - Having a fit, fine and a fantastic body

Many people came to me to ask about the truth about Colin Chua. After reading the blog, written by Saranniya, they still doubt the photo as to whether the photo was Colin's or somebody else's. I asked Saranniya whether she had put someone's photo wrongly, to be 100% sure. To my amazement, I found that the photo right on top was actually his. I told myself to investigate further on his journey to lose weight, as currently, he has a fantastic body, that enabled him to win 4th position in the men open category of Stanchart Marathon race 2015.

Colin was actually introduced to me by Lim Thow Wee. However, it was found that Lim Thow Wee had earlier gone the extra mile to assist Colin so that the latter has a fit and fabulous body, finally. Knowing this truth, made me give a detailed interview on Colin's weight-loss method, for the sake of Singapore readers and overseas readers. I am hoping that many can do something about their weight loss and lead a healthy life.

My experience in the USA showed that I saw some having a super heavyweight body. I felt this oneness with these people and felt sad about their weight. If I that kind of weight, of course, I will not be happy. It is God's blessing that I am now having an ideal weight, and in all instances, I do not want to take it for granted.

I really, really hope that Colin's story of 68kg in 2011 to 50.5kg in 2015, would inspire many to lose weight by developing a passion for running or doing an aerobic exercise that interests them. I also suggest that it is important to have a guide like Lim Thow Wee or a mentor to show the path of losing weight.

(left to right) Lim Thow Wee and Colin Chua

An Interview With Colin Chua

What was your weight when you were 10 years old?
I don't know but all I know is that I was skinny.

How about army time, what was your weight like?
I don't really know but all I know is that I was still thin.

How about 23 years of age?
I was around 53kg.

When did you become overweight?
From 30 onwards, I realised that I was 68kg.

What was your weight like after that?
I stopped weighing, but the weight was steady at 68kg.

What made you want to lose weight?
Lim Thow Wee and I were my secondary school mates. We met up once and Thow Wee offered some suggestions to improve my weight. Thow Wee suggested me to take up running. I also had decided to make a drastic decision to run a marathon to lose weight.

How did you go about in doing it?
I decided to sign up for the 2011 Sundown 100km run. In March, I ran 25km 2015 Passion Run and subsequently ran a marathon in June. A month from then, I ran the Sundown Marathon 100km.

What was your weight then?
It was stuck at 63kg.

What was your next step, then?
I realised that I had got myself injured and regretted my action. This made me read more on running while I was injured.

How long it took for you to come out of injury?
6 months.

The biggest challenge is to juggle work, family (with 2 kids) and running

How were you able to train to run faster?
It was Thow Wee who brought me to Padang to do fartlek in the year 2012 so that I could do workout and that made me run faster.

Which year was the year that you got the lowest weight?
It was in the 2014 Stanchart Marathon that I was 50.5kg. I came in with a net time that got me 8th overall for men open category of the marathon race. However, the organisers only took my gun time and I was 10th, instead. For this year's race, I came to 50.5kg and am happy to come in 4th in men open category of Standard Chartered Marathon 2015.

Do you have more past photos of your overweight condition?
I had a number of them, but I have deleted them as I did not like the idea of remembering the overweight days. If I find some in my folders, I will send you some.

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.

Friday, December 11, 2015

Jennifer Quek Does 32Mins 33Sec for Ekiden 7km Race

Jennifer Quek (extreme left and in front) with her fellow colleagues

There are a number of Flexifitness runners who ran in the Stanchart Marathon 2015. I have featured mainly the sub-3hours runners - namely, Mr Andreas Wenger (2hr 54min), Mr Evan Chee (2hr 56min), and Mr Colin Chua (2hr 59min), and Dr Ansgar (3hr 35min) as well. From Flexifitness Dr Ansgar was one of the best veteran runners from our group. All four have been featured.

My next step is to interview Mr Erich, age 49, who is actually a sub-3hour runner to his credit, and he has recently done a 3hr 02min in 2015 Berlin International Marathon in September and in this Stanchart Marathon, where he did a time of 3hr 06min. There are others like Moonlake, Mr Andrew Liew, Mr Bobby Ng, Mr Balaji, Mr Narayanan, Mr Joseph Ho and Helen who will be featured soon.

On the day, after the marathon, we were very happy about the results. Our Team Captain for Flexifitness Mr Lim Thow Wee said, "We remember the 1,2, 3 finish in the 2008 marathon and it is like a miracle for us as three of our runners this year did sub-3 hour run". Mr Lim Thow Wee quickly told us to assemble to quickly take photos, by informing his wife Eliz to help us to take nice shots of the team photo".

In midst of our celebration of the Standard Charted Marathon, we, later on, came to find out on our fellow team-mate Jennifer Quek's performance, where she did the Ekiden race, while the 10km and marathon race was on as well. She ran with her working colleagues and completed 7km with a big personal best time. A euphoric kind of feeling came to all of us when we were told by Coach Rameshon that Jennifer has done 7km in 32min 33sec. That means she was able to run in sub-4min 40sec pace for each kilometre. We were appalled by the great improvement she has been making. Coach Rameshon also sent us the official results of the timing through the WhatsApp.

Coach Rameshon personally shared with me that he was extremely happy with her performance, as, usually her timing would be ranging from 34mins to 35mins. Eventually, she has been able to bring her time down. He said, "Jennifer has crossed the 5min per km mental and physical barrier."This is good for her future, as this is definitely going to translate to improvement in marathon timings." Jennifer has a personal best time of doing 3hr 42min done in Osaka Marathon 2014".

Even though she is extremely busy with her work she always tries her best to come down for training or at most she does her own training and updates Coach Rameshon on her progress. Honestly speaking, Coach Rameshon has used her as one of the examples of how she always maintains good communication with him and also updates him on her race results and injuries.

Currently, Jennifer is very busy with her work that she has said that she will join us back for training sessions as soon as possible. I cannot wait to have her back at the training ground again with the rest of the team!

A Very Short Interview with Jennifer

What were your timing and distance?

I ran the Ekiden team relay with my colleagues. I was at the 3rd leg doing 7km. I did 32mins 33 sec, meaning 4min 39sec pace.

How was the route that you ran?

The 3rd leg starts from big splash to around carpark F1 at east coast park. The route was flat and straight which was easy to follow and run.

Did you meet your expectations?

Yes, I was targeting at run below 5mins pace.

How did you feel during the race?

I felt tired and my leg was aching due to work, standing the whole day, the day before the race. However, my mind just told me to keep chasing the person in front of me.

What is your next target?

I hope to keep this timing for a much longer distance.

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, December 9, 2015

Mr Colin Chua Does 2hr 59min 05sec for Standard Chartered Marathon 2015

Gambling Macau Marathon 2015 for Standard Chartered Marathon 2015

We believe that Mr Colin Chua is a success story for a soul yearning to do a sub-3hours time. He relentlessly went for it and finally got it and he is a happy man now. Now he can be rest assured that he is a sub-3hours runner.

What is more striking is that he is married with 2 kids. It is amazing to see an athlete like Mr Colin Chua in not giving up the dream of sub-3 hours, although he was not able to achieve the sub - 3 hours earlier on.

Also, it is important to share with our readers on another piece of information. Mr Colin was actually selected to represent Singapore to run in Macau International Marathon 2015, which was held on the same day as Standard Chartered Marathon on 06, December. He called up Coach Rameshon to get some advice and the latter had told Mr Colin to focus on Standard Chartered Marathon in Singapore, instead. Hence, Mr Colin gambled the opportunity away so that he takes the bigger challenge to do a sub-3hours in Singapore itself. Fellow athletes, Mr Andreas Wenger (2015 Tokyo and Kona Marathon) and Mr Jensen Toh (2015 Berlin International Marathon) achieving of sub-3hours in marathon races have been a motivational force for our Flexifitness athletes.

Also, a point to note is that in our group, the 5 five top runners from Flexifitness who went for sub-3 hours were Mr Andreas Wenger, Mr Evan Chee, Mr Colin Chua, Mr Erich and Dr Ansgar.

First, let me discuss on those who did their best but was not able to get the sub-3hours. Subsequently, I will discuss about Mr Erich and then on Dr Ansgar, and then discuss the rest who did the sub-3 hours athletes, especially Mr Colin, as the topic is on him.

Mr Erich did 1hr 30min with Dr Ansgar at the half-way mark of the marathon and had to finally settle for 3hours 06min, while the latter had to settle for 3hour 35min. Both did not give up in the race, although they were later affected by the heat and the humidity of the race. Both runners did us proud by completing with a reasonable time.

Mr Erich, a systematic athlete by nature, would like to ascertain on what could have gone wrong by doing reflections and meeting Coach Rameshon so that mistakes in future could be avoided. Coach Rameshon shared that by doing reflections one could avoid future mistakes which are controllable. As for Dr Ansgar, Coach Rameshon has told him to just run the Hong Kong Marathon which may enable the former to obtain the sub-3hours.

It was in Hong Kong that Coach Rameshon, in the past, did 2hr 31min, in 1990 Hong Kong Marathon and came in 5th in the International category for men open race. It is a good place to do a good time, although it is a hilly course. Hill workout is a must for this terrain. Coach Rameshon says, "The weather may be enough for Dr Ansgar to do the sub-3hours as it is very difficult to get cramps in a cool climate country, which he got it in the Singapore Marathon. The risk is much higher to get cramps in a hot and humid country as compared to cooler climate countries. Various research studies have shown this."

Mr Andreas and Mr Evan ran together, nearly for the major part of the course and both did sub- 3hours. Mr Colin dons our singlet during important races and is proud of it. We were elated to do well throughout the course. We were tracking all our runners’ 5km splits all the way, till they finish the marathon race.

Despite Mr Colin's very busy schedule, he had maintained contact, through Facebook, with Coach Rameshon and was constantly in communication with us. We would like to congratulate Mr Colin to finally get the sub-3hours and doing us proud. Well done, Mr Colin!

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.

Tuesday, December 8, 2015

Sub - 3 hours Marathon - Dream of a Marathon Runner (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 Saranniya

Out of 6 local runners who ran in this year's Standard Chartered Marathon 2015, Flexifitness has three runners who have sub-3 hours time. In total, there are altogether 6 locals who did sub-3 hours for Singaporean runners. Our Flexifitness athletes individual won the second runners up and third runners up for the race. It was fantastic news for us. They are Mr Evan Chee, who came in top 3 with a time of 2hr 56min 51sec and Mr Colin Chua, who came in 4th position for the marathon race, held on last Sunday, 06th December. That means, two of our runners are among the top 4 position winners.

We are happy that Mr Evan Chee and Mr Colin Chua did their personal best time. For Mr Colin, the sub-3hours have evaded him a number of times and he relentlessly went for it and got the timing this year. For Mr Evan, he got the podium finish, third in the race. He was surprised by this. The only thing we know is that he rose to the occasion.

On top of that, it is also good to feature another of our runner who came to us with a time of 3hr 07min and did 2hr 51min in Tokyo Marathon this year. He became champion in Men's Open category of the Kona Marathon, Hawaii, Marathon 2015 race with a time of 2hr 54min 54sec. His name is Mr Andreas Wenger. Mr Andreas ran with a time of 2hr 54min in Stanchart Marathon about 2mins in front of Mr Evan Chee. Both Mr Evan Chee and Mr Andreas are training partners. Both runners do not have high mileage as their work commitment is also quite heavy, if not very heavy. It was good to see that they finally did the miracle to do sub-3 hours, with fellow runner Colin Chua as well.

We will be featuring on Andreas soon in our blog on his excellent run in this year's hot and humid Singapore Marathon. For this year, 2015, Andreas Wenger, Jensen Toh (Berlin Marathon 2015) and Colin Chua are new entrants to the sub-3 hours time. We would like to congratulate these runners for their fine performance. I believe that Flexifitness will continue in churning sub-3 hour athletes year in year out so long the athlete wants to go for it.

We will soon list out the runners, from past to present, on who have done the sub-3 hours, and post in another blog post soon.

It will be good to go for the sub-3 hour time for those interested as to achieve this. It is not that easy. Coach Rameshon says," There are time, money, effort and even relationship time to be sacrificed in order to achieve this and it is not easy. In this year's race in Singapore, we only have 6 runners doing sub-3 hours in Standard Chartered Marathon race. It is only a handful who can do it - the committed and determined ones.

Friday, December 4, 2015

Sub - 3 hours Marathon - Dream of a Marathon Runner

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

Sub 3 hours - Sacrifice of time, money and effort, and even relationship time needed to achieve.

To do a marathon distance in running, it is a dream for many athletes. I was, at first, a middle distance and long-distance runner, when I started competing, My personal best time for 1500m was 4m 11sec, while my 5000m personal best time was 15m 31sec. The personal best times were achieved over a period of time. I was running distances between 1500m and 5000m in races.

Over time, I met a Mr John Sproule, an inspirational lecturer, in the then College of Physical of Education, where I was a trainee teacher, at that time, in the past. It was after meeting him and another lecturer by the name of Helen Gilbey that I understood the application part of Physiology and running and I got very interested in the subject area. Sometimes Mr John will go in-depth in discussing on running and Physiology. He even encouraged me to go to England and study at Loughborough University of Technology and train under the wings of Sir George Gandy. I am very appreciative to him because of that direction that he gave me, which became my turning point in life.

Mr John Sproule was running at least 5 times per week. He usually ran about 10km. He also had done a sub-3 hours marathon in 2hr 57min for the marathon race, in the past. One day, I joined him for a run at MacRitchie and I found that he was going at a 46min 10km pace. It was not an enjoyable pace which I was able to follow. It was during the run that I learnt a number of things. He told me about hydration, fluid replacement etc. It was my first step to running a marathon. I always admired Mr John Sproule for his personal best time of 2hr 57min.

The desire to do a sub-3hours grew in me and I decided to put in 10km per day every day to train for it. I was training consistently for 6 months.

At that time, I was getting the top 3 positions in 10 km races. Over time, in the 1987 Mobil Marathon, after listening to the lectures given by Helen Gilbey, I decided to drink at every drink station as mentioned by her to me. She has given lectures on drugs in sports and how it can be detrimental to us in the long run. She was a proponent of telling people not to take banned substances to do well in sports. I found her as the best lecturer in The College of Physical Education, then and even now.

Coming back to the story, in the Mobil Marathon, during the race, I told myself to follow Tan Choon Ghee all the way and then do what I can to win the race, if there was a possibility. At the last 5km, I decided to go one notch up in my gear to run faster and overtake Tan Choon Ghee. After that, I overtook Ricky Khoo, at the final 1km stretch.

As soon as I entered the Stadium, I realised that I did 2hr 40min, a new personal best time. I told myself that it was a massive personal best time. I felt very strong from the start until the end of the race. Ricky Khoo told me that I was the champion in the race. I was more interested in doing sub-3 hours and that was all. At that time, the national record was 2hr 34min and it was held by Goh Gam Seng.

I have my own reflections of the race. To complete the marathon is something great, irrespective of time, and to do a sub-3 hours time is a big reward as only a handful few can achieve this in nearly every Stanchart Marathon race held in Singapore. It is many people's dream. To do this, one has to sacrifice a lot of time, money and effort, and relationship time, and it is not easy. My best wishes to these sincere runners who want to achieve this. Feel the thrill when you achieve this. I hope that many can achieve this. It is a marathon runner's dream.

Thursday, December 3, 2015

Carboloading

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)

Carboloading - Secret lies in storing more glycogen, fast energy, in the body.

Today, one of our athletes rang me at late night, 11pm, and told me that he wants to eat roti prata and I had to tell him that the days to take these kinds of food are all over.

Various research recommends that on Monday, Tuesday and Wednesday, before a race, if the race is on a Sunday, it was advisable to consume one's usual food, but with more fats and proteins included in it. This is to deprive glycogen in the body to a certain level such that the next three days, Thursday, Friday and Saturday, one's body will be hungry for glycogen to be immediately stored in the muscular level of the body, and in the liver, as liver glycogen. One can store one's storage by 200 to 300 percent. Experience is important in doing this experiment. This is a technology and any marathon runner, especially a top athlete must be aware if he wants to keep progressing in marathon racing. One could start experiencing this from now onwards.

The other way to increase the storage the capacity of glycogen is to reduce training. Those who have been running 100km and above per week should reduce the mileage to 50 to 70km, for the last week before the race. There are athletes who have been doing 30 to 50km per week and they usually ask me on how to do tapering towards the last week. To these people, I say that there is nothing to taper. In fact, it is good that they maintain the mileage or go 10 -20km up on the last week of the mileage. However, it is advisable to rest on Friday and Saturday just before the race.

One should know the reason for doing carboloading. The reason for doing carboloading is to increase manifold the storage of glycogen, fast energy which comes from carbohydrates which has a low glycemic index, in the body, by depriving the body of glycogen for the first three days and to increase predominantly carbo food that has glycogen on the last three days, just before the marathon race.

If one consumes just carbos for the 6 days, just before the marathon race, the glycogen which is stored in the liver as liver glycogen and muscles as muscle glycogen will enable one to do well for the first 1 hour of the race or between 10 to 16km. We can see this empirical evidence in research papers.

With the carboloading technique, one can last running fast for several kilometres for nearly 30km. Many of the sub-3hour runners have asked me on this technology and they have greatly benefitted by overcoming the sub-3hours barrier. A number of athletes in our running group have asked me this and they should not take this lightly. Over time, experience in this is of paramount importance as over time one will learn to run faster with this technology.

As we are into the fourth day of carboloading, it is important to consume carbo, instead, from now, and it is vital to consume food that has glycogen and not much of fats and proteins. Ir is important not to omit fats and protein totally from food, as one may not be used to it.

It is important not to keep eating a lot of food that contain glycogen as one may put on weight and thereby this action of one can be detrimental to one's performance. The key is to consume one's daily caloric needs, that is all.

All the best!

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.

Monday, December 14, 2015

Saturday, December 12, 2015

Friday, December 11, 2015

Wednesday, December 9, 2015

Tuesday, December 8, 2015

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)

Friday, December 4, 2015

Thursday, December 3, 2015

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)