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DR HON CHIEW WENG
Once, while doing my interview with him in the past for my Masters in Education programme, I realised that he cares for students a lot. The reason is that he is a firm believer of exercise as a lifelong pursuit, apart from caring for their studies. THE TRAINING SECRETS OF THE KENYAN RUNNERS (PART 3) Picture 1 - Haile Gabreselassie from Ethiopia (Nominated as the Best Long Distance Runner Ever and Current World Marathon Record Holder 2hrs 03min 59sec) and Paul Tergat from Kenya ( 5 times World Cross-Country Championships; Former World Marathon Record RUNNINGCOACHSG: COMPARISON OF %HR BETWEEN TRAINED AND 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. RUNNINGCOACHSG: JULY 2011 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.DR HON CHIEW WENG
The meeting was chaired by Dr Hon Chiew Weng, Principal of Hwa Chong Institution, a person and a leader whom I often admire. As usual, Dr Hon was not only giving us the vision of the future direction of Hwa Chong students but also for the teachers. RUNNINGCOACHSG: SEPTEMBER 2013 I can fully remember that I have overtaken Jennifer Quek, aged 41, in all tempo runs, except for 15km runs. Jennifer has recently done a sub-1hr 19min for 15km twice that made Coach Rameshon utter that she has the capability to do a sub-4hr for the Berlin International Marathon race, maybe even a sub-3hr 50min so long her mind is strong. RUNNINGCOACHSG: ZHOU CHUNXIU Defending Champion Zhou Chunxiu from China is first in Asian Games in Guangzhou 2010. Picture 1 - Women Marathon (Left to Right), Indonesia's Triyaningsih (313), Kim Kum-ok (160) from North Korea, Zhou Chunxiu (154) and Zhu Xiaolin from China (155) RAMESHON-M.BLOGSPOT.COM By Rameshon. I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. RUNNINGCOACHSG: FEBRUARY 2021 By Rameshon. I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. RUNNINGCOACHSG: HOW TO IMPROVE STANDING BROAD JUMP? Firstly, the standing broad jump is a jump which has a ballistic action, which involves the engagement and recruitment of glutes muscle, calve muscle and predominantly the quadricep muscles.DR HON CHIEW WENG
Once, while doing my interview with him in the past for my Masters in Education programme, I realised that he cares for students a lot. The reason is that he is a firm believer of exercise as a lifelong pursuit, apart from caring for their studies. THE TRAINING SECRETS OF THE KENYAN RUNNERS (PART 3) Picture 1 - Haile Gabreselassie from Ethiopia (Nominated as the Best Long Distance Runner Ever and Current World Marathon Record Holder 2hrs 03min 59sec) and Paul Tergat from Kenya ( 5 times World Cross-Country Championships; Former World Marathon Record RUNNINGCOACHSG: COMPARISON OF %HR BETWEEN TRAINED AND 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. RUNNINGCOACHSG: JULY 2011 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.DR HON CHIEW WENG
The meeting was chaired by Dr Hon Chiew Weng, Principal of Hwa Chong Institution, a person and a leader whom I often admire. As usual, Dr Hon was not only giving us the vision of the future direction of Hwa Chong students but also for the teachers. RUNNINGCOACHSG: SEPTEMBER 2013 I can fully remember that I have overtaken Jennifer Quek, aged 41, in all tempo runs, except for 15km runs. Jennifer has recently done a sub-1hr 19min for 15km twice that made Coach Rameshon utter that she has the capability to do a sub-4hr for the Berlin International Marathon race, maybe even a sub-3hr 50min so long her mind is strong. RUNNINGCOACHSG: ZHOU CHUNXIU Defending Champion Zhou Chunxiu from China is first in Asian Games in Guangzhou 2010. Picture 1 - Women Marathon (Left to Right), Indonesia's Triyaningsih (313), Kim Kum-ok (160) from North Korea, Zhou Chunxiu (154) and Zhu Xiaolin from China (155) YOGA - THE 3 TYPES OF FOOD - SATTWIC, RAJASIC AND TAMASIC My Experiences on Food - The Super Food (Sattwic Food, The Yogic Diet) When I read a book on Dr Sivananda (1987-1961), who became a doctor by profession, over time, I understood the meaning of Sattwic, Rajasic and Tamasic and chose my food wisely during my competitive years. RUNNINGCOACHSG: FEBRUARY 2021 By Rameshon. I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. PART 3A - IMPROVING 2.4KM TIME - FOR THE UNTRAINED ONES 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. RUNNINGCOACHSG: MINISTRY OF EDUCATION 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. RUNNINGCOACHSG: COMPARISON OF %HR BETWEEN TRAINED AND 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. RUNNINGCOACHSG: 2010 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. RUNNINGCOACHSG: AN INTERVIEW WITH COACH RAMESHON (SHOULD Berries. Blueberries, strawberries and etc. also have a high amount of antioxidants which helps improve the immunity and vitality level. More information about turmeric and RUNNINGCOACHSG: SINGAPORE INTERNATIONAL MARATHON1994 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 thefinishing tape.
RUNNINGCOACHSG: AUGUST 2011 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.CLAIRE SOON
Claire Soon's Achievement (1) 4th and 12th individual position in Nat Sch Cross-Country 2007 and 2008, respectively. The year 2008 - TeamChampions.
RAMESHON-M.BLOGSPOT.COM This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. 12. Day 1 - 1 hour of walking 5 to 6 km per hour, with no running. Day 2 - Rest. Day 3 - 4min walk and 1min jog / run .do this 12 times to oneself an hour to do this activity. Day 4 RUNNINGCOACHSG: FEBRUARY 2021 By Rameshon. I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time.DR HON CHIEW WENG
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. THE TRAINING SECRETS OF THE KENYAN RUNNERS (PART 3) Picture 1 - Haile Gabreselassie from Ethiopia (Nominated as the Best Long Distance Runner Ever and Current World Marathon Record Holder 2hrs 03min 59sec) and Paul Tergat from Kenya ( 5 times World Cross-Country Championships; Former World Marathon Record RUNNINGCOACHSG: GEORGE JACOBS I met George Jacobs (Phd) in one of the talks which he had organised on 29 June 2008, a few years back, which was just before my win in the 2008 Standard Chartered Marathon (42.195km). RUNNINGCOACHSG: MINISTRY OF EDUCATION 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.DR HON CHIEW WENG
The meeting was chaired by Dr Hon Chiew Weng, Principal of Hwa Chong Institution, a person and a leader whom I often admire. As usual, Dr Hon was not only giving us the vision of the future direction of Hwa Chong students but also for the teachers. RUNNINGCOACHSG: ZHOU CHUNXIU Defending Champion Zhou Chunxiu from China is first in Asian Games in Guangzhou 2010. Picture 1 - Women Marathon (Left to Right), Indonesia's Triyaningsih (313), Kim Kum-ok (160) from North Korea, Zhou Chunxiu (154) and Zhu Xiaolin from China (155) RUNNINGCOACHSG: SEPTEMBER 2013 I can fully remember that I have overtaken Jennifer Quek, aged 41, in all tempo runs, except for 15km runs. Jennifer has recently done a sub-1hr 19min for 15km twice that made Coach Rameshon utter that she has the capability to do a sub-4hr for the Berlin International Marathon race, maybe even a sub-3hr 50min so long her mind is strong. RUNNINGCOACHSG: AUGUST 2011 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. RAMESHON-M.BLOGSPOT.COM This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. 12. Day 1 - 1 hour of walking 5 to 6 km per hour, with no running. Day 2 - Rest. Day 3 - 4min walk and 1min jog / run .do this 12 times to oneself an hour to do this activity. Day 4 RUNNINGCOACHSG: FEBRUARY 2021 By Rameshon. I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time.DR HON CHIEW WENG
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. THE TRAINING SECRETS OF THE KENYAN RUNNERS (PART 3) Picture 1 - Haile Gabreselassie from Ethiopia (Nominated as the Best Long Distance Runner Ever and Current World Marathon Record Holder 2hrs 03min 59sec) and Paul Tergat from Kenya ( 5 times World Cross-Country Championships; Former World Marathon Record RUNNINGCOACHSG: GEORGE JACOBS I met George Jacobs (Phd) in one of the talks which he had organised on 29 June 2008, a few years back, which was just before my win in the 2008 Standard Chartered Marathon (42.195km). RUNNINGCOACHSG: MINISTRY OF EDUCATION 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.DR HON CHIEW WENG
The meeting was chaired by Dr Hon Chiew Weng, Principal of Hwa Chong Institution, a person and a leader whom I often admire. As usual, Dr Hon was not only giving us the vision of the future direction of Hwa Chong students but also for the teachers. RUNNINGCOACHSG: ZHOU CHUNXIU Defending Champion Zhou Chunxiu from China is first in Asian Games in Guangzhou 2010. Picture 1 - Women Marathon (Left to Right), Indonesia's Triyaningsih (313), Kim Kum-ok (160) from North Korea, Zhou Chunxiu (154) and Zhu Xiaolin from China (155) RUNNINGCOACHSG: SEPTEMBER 2013 I can fully remember that I have overtaken Jennifer Quek, aged 41, in all tempo runs, except for 15km runs. Jennifer has recently done a sub-1hr 19min for 15km twice that made Coach Rameshon utter that she has the capability to do a sub-4hr for the Berlin International Marathon race, maybe even a sub-3hr 50min so long her mind is strong. RUNNINGCOACHSG: AUGUST 2011 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. RUNNINGCOACHSG: COACH RAMESHON AND HIS REVISIT OF SUB-2HR Coach Rameshon has run 2 hours 30min and below, five times - 2hr 30min (California Rim Marathon 1990), 2hr 29min (Flora London International Marathon 1993, April). 2hr 28min (Berlin International Marathon, 1993, Sept), 2hr 29min (SEA Games first qualifier,1995, Feb, and the SEA Games route was verified by the Thailand officials to go ahead to use it for SEA Games) and in the same route RUNNINGCOACHSG: PART 2 Rameshon In 1992, the then SAAA awarded Rameshon the Meritorius award for doing 2hr 30min in the California marathon. In 1994, he completed his bachelor’s degree at Loughborough University, England. YOGA - THE 3 TYPES OF FOOD - SATTWIC, RAJASIC AND TAMASIC Examples of sattwic food are fruits, barley, vegetables, etc. Rajasic food makes you feel energetic. Examples of Rajasic food are chilli, meat, fish, eggs, etc. Rajasic food excites passion and makes you lose the calmness. The last, but not least, is Tamasic. Tamasic food PART 3A - IMPROVING 2.4KM TIME - FOR THE UNTRAINED ONES 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. RUNNINGCOACHSG: HOW TO IMPROVE STANDING BROAD JUMP? 2. While in mid-air, once should bring one's hand as high as possible to bring the centre of gravity up. 3. While in mid-air, one should bring the knee to the chest, engaging the hip-flexor muscle to work. This will allow the further extension of the legs when landing. One can land further with this action. 4. RUNNINGCOACHSG: COMPARISON OF %HR BETWEEN TRAINED AND The purpose of this study was to make comparisons between trained male runners, who are club athletes, and untrained male and female individuals to see whether there are significant differences in %HR max during subsequent stages and at the finish of a 1,500m performance run. Twenty-nine subjects (21 male, 8 female) participated in thisstudy.
RUNNINGCOACHSG: SINGAPORE INTERNATIONAL MARATHON1994 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 thefinishing tape.
RUNNINGCOACHSG: 2010 Dr Benny Goh - 7th in Singapore Standard Chartered Marathon 2010 and Fastest Local Ultra-Marathon Runner. 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.CLAIRE SOON
Claire Soon's Achievement (1) 4th and 12th individual position in Nat Sch Cross-Country 2007 and 2008, respectively. The year 2008 - TeamChampions.
RUNNINGCOACHSG: BACK FROM HOLIDAY AT CAMERON HIGHLAND 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 swi Personal Training/Elite and Non-Elite Group Coaching (2km to marathon) MONDAY, AUGUST 19, 2019 2019 STANCHART MARATHON - WEATHER - HOT VERSUS COLD (PART 3)_By Rameshon_
_Bsc (Hons) PE and Sports Science, Loughborough University of Technology, 1992-1994_ _Masters in Education, University of Western Australia, 2005-2008__
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Picture 1- Jonathan Kang, due to dehydration had to stop in Stanchart Marathon, in the past, for safety reason due to hot weather. __
It is wise to know the difference between humidity and weather as it can help one in performing. In this essay, I shall explain, not on humidity, but on weather, in layman's term, so that one is focused in does the best from the understanding, and also being aware, such that one can manipulate a situation to help in one's running performance. If the weather is hot, we sweat even while standing. It is good to avoid exercising at a time between 10 30am and 3 30pm, as the sun sends harmful rays to earth plus make the weather more hot than usual. As such, it is good to hydrate ourselves with water such that our body does not get overheated. When we run, we lose a lot of water. Water forms as perspiration to cool the bodily system down and act as 'air condition' for our body, so that our body does not get overheated, and one can focus on performance. The fitter one is, the faster one will perspire to cool down the system of the body, in order such that speed is not compromised. Usually, in the morning, it is cooler, and it is easier to perform. In the evening, when the sun sets, it is also easier to perform, as it is cooler. So, weather, in simple terms, means that the whether is cooler or hotter. Discounting humidity, the cooler the weather it is easier to run faster, as we do not lose much fluid. In hot climate, we lose a lot of water and sweat from blood that comes out as perspiration, and this in turn affects the oxygen transport system, as blood becomes constricted. So, it simple terms, when it comes to weather, it is good to run in cooler weather.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 to do sub - 3 hours do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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 24min22sec).
He also has 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 m.rameshon@gmail.com or swift.rameshon@gmail.com.Posted by Rameshon
at 8:24 AM
SUNDAY, AUGUST 18, 2019 2019 STANCHART MARATHON - WEATHER PLAYS A ROLE (PART 2)_By Rameshon_
_Bsc (Hons) PE and Sports Science, Loughborough University of Technology, 1992-1994_ _Masters in Education, University of Western Australia, 2005-2008__
_ _Picture 1 - One of the Most Prolific runner of Hwa Chong Institution. Still the Current National Schools 3000m record holder, 9min 21sec, for under 17, in 2003, who trained with me from 2001 - 2006). He used to train at 4pm. __
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This is the first time, Stanchart Marathon 2019 will be held in the evening. As I have trained and done workouts in different time of the day, I would like to share with you on how weather plays an important role in running for the upcoming race. When I was a secondary school boy, I used to do time trials in MacRitchie Reservoir. Although the weather was hot, I found that my time trial timings were not affected. I used to wonder why is it that I feel reasonable okay during this time of the day, which is supposed to be hot. As opposed to this, although in the evening or night it seems cooler, surprisingly, I found out that I got to or had to sweat a lot. That means that I got to hydrate more in the evening rather than in the afternoon. Hydration depends on the loss of water from thebody through sweat.
I have, for the benefit of all marathoners, especially, put a link to show that in the afternoon, the humidity is much lower than in the evening or night. The drying ability of sweat is far more better than evening or night. However ,the weather at this time, at 4pm, can be hot. The sun's ray between 10am and 3 30pm is not good and it can be too hot for us, at that time of the day. Humidity can be as low as 56%. Evening the humidity can go to 80%. For runners, it is good to take note that it is important to know the difference between humidity and weather. The homework for you now is to find for yourself, before I inform you in my next post, whether humidity plays a more important role than weather itself, on enhancing endurance sports performance.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 to do sub - 3 hours do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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 24min22sec).
He also has 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 m.rameshon@gmail.com or swift.rameshon@gmail.com. https://www.timeanddate.com/weather/singapore/singaporePosted by Rameshon
at 8:26 PM
MARATHON - STANDARD CHARTERED MARATHON 2019 BY RAMESHON (Masters in Education, University of Western Australia,2005 -2008)
Marathon Best Time in life : 2hr 24min 22sec (Chiengmai South EastAsian Games, 1995)
A COMPARISON BETWEEN RUNNING MORNING, EVENING OR MID-NIGHT Pic 1 :M.Rameshon with Wilson Kipketer (Former 800m world recordholder)
As compared to running in the morning, evening and night, it is usually 4pm that one feels it is good to run. Why? Eventhough the weather is hot, the humidity is low. It is, in fact, one of the best time to run. However, after that, till mid-night, the humidity getshigher.
Hence, my stake is to run more in the evening or night, which is close to 7pm, as the sun sets. The weather gets cooler and it helps one not to lose bodily fluid and the need to have to hydrate too much water, while one has to focus on running performance itself. One thing many fail to do is to find out on how to cool down the body before the run and during the run that will help in runningperformance.
NOTE :
BY NARAYANAN
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. 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 to do sub - 3 hours do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He is also awarded 'Hall of Fame' by SingaoreOlympic Academia).
He also has Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance. You can e-mail him at m.rameshon@gmail.com or swift.rameshon@gmail.comPosted by Rameshon
at 7:44 AM
TUESDAY, NOVEMBER 20, 2018 MEDITATION – FOR RUNNERS TO IMPROVE PERFORMANCE_By Rameshon_
In Loughborough University of Technology, we were taught to do meditation for enhancing performance in running. When it matters most, in high level performance, many choke when they are under pressure. It is said that stress can be catastrophic if not attended by copingstrategies.
Hence, it should be reiterated that high level competition has high level stress. All the more meditation becomes more important. Our former Psychology lecturer in Loughborough University Dr Jones, who worked with British Olympians, told us that meditation does increase cardiac output during an exercise bout and that it is also good forendurance.
My experience in meditation is that it enables one to have a kind of feeling that anything can be accomplished by oneself if one put their heart, mind and soul in it. Impossible becomes possible. All religions say the same thing on one thing. They say that we are the soul, and not this body. When one identify oneself with the body, only limitation sets in. One becomes selfish as well. In the end, the outcome is unhappiness, as well. It is said that one can have everything in the world, but still will feel that there is something lacking within oneself, and one will keep searching outside for peaceor contentment.
When one identifies oneself with the soul, they will feel that they boundless energy within themselves. One becomes selfless and have the ability to work from morning till night, not feeling tired. This is my experience. One will feel like a superman. One do not have to do 10 hours of meditation. Just 20min should be enough and the only thing one needs to do is to sit down on a comfortable chair, with spine erect, and be in a quiet place, and do meditation. Take not that meditation is not sleeping, as one will feel good and will relax in to sleep. There are many meditation practises to one’s temperament and inclination. There is practise for it, and there are wide variety ofthem.
A number of feats in running, I believe that I have achieved, comes not just from training but also from the practise of meditation aswell.
As such, in the coming post, please go to my blog post to do some of the meditation that I have done and have benefited. Do it if you feelit may help you.
Meditation is good as it makes us feel that we are not lacking anything, over a period of time. We lose our body consciousness and feel unlimited, and it is like a battery charger. It is easier to succeed in things. The reason is because when we have body consciousness, it makes us feel limited and we tend to feel something is missing from us throughout life, although we may have everything in this material world. Thus, we do not feel confident and it is translated to our performance outside. As for the practice of meditation, a commitment of 20min is not easy. People may say, “I am not free.” “I have to catch up with my friend” etc. Even running training of 3 to 4 times per week is quite difficult. Hence, it is even harder to complement meditation with running as well. It becomes a bigger challenge. During my intensive training days, I could sleep 3 hours per day as I was including meditation. Also, I always feel energetic all the timewith meditation.
_Edited By Tan Mariviv!_Posted by Rameshon
at 8:30 AM
UNTOLD STORIES OF 10KM, HALF-MARATHON ROAD RACING_By Tan Mariviv_
_Picture 1- In POSB Run 2018, the best time was by elite Kenyan athlete for 10km race in 32min 22sec. No Singaporean were near him. Mr Rameshon’s best time for 10km road race is also 32m 22sec, done inthe past. _
After reading a number of past articles, local athletics books, websites, and also interviewing athletes, I realised that it will be good to share with people some of the untold stories, of our own Singapore distance runners, particularly in road racing. For instance, in POSB Race 2018, this year, an elite Kenyan runner ran and won the 10km race in 32min 22sec, for Men Open category, where the quality of the race was good. The second male winner was also a non Singaporean, a Gurkha. Having interviewed Mr Rameshon, he showed me a diary with 1995 training book, and I saw his Singapore best time was 32min 22sec where he beat one of the most formidable Malaysian runner called Ramesh, personal best for 2.4km was 6min 56sec, who was undisputed in Singapore soil, in winning a race. Yvonne Danson, another top runner and current marathon national record holder for women open category, unsatisfied, remeasured the 10km route again and told that actually distance was 10.3km. The story of the race was inspiring to hear and I shall write in detail in the upcomingblog post.
_Picture 2 – Balasundram did 2hr 33min in less than two year of of training with Mr Rameshon. He quit running as he was not able to breaknational record._
There are other past unknown heroes like Dr Bala, Khoo Chin Poo, Balasundram, Ernest Wong, and Tan Choon Ghee. It is good for people know, as the latter can trace back the history of distance running to have knowledge and also to make running more a worthwhile pursuit. _Picture 3 – Tan Choon Ghee’s record was 2hr 34min and Mr Rameshon broke it to 2hr 31min in 1990 done in HK Marathon. _ It is, in fact, good to know the a summarised history of half-marathon best timing ever, especially in road racing, as people do need to know as they may get confused. _Picture 4 – Dr Bala (right) and Mr Rameshon (left) were the fastest and second fastest, respectively for in the history of 10kmroad racing _
It is only now that people know that Dr Bala is the fastest ever Singaporean for 10km for road and that Mr Rameshon is the second fastest ever. In half – marathon time Mr Rameshon time has done _1hr 04min_ in Johore, the best timing ever by a local until now for half marathon. I shall be writing a lot of these unsung heroes for the benefit of fellow Singaporeans. So, watch out for it!Posted by Rameshon
at 8:28 AM
THURSDAY, NOVEMBER 15, 2018 GOOD FOOD – HOW TO INCREASE ENERGY?_By Rameshon_
_Picture 1 – There is a vitality score for every food._ Spices and Fruits – A Summary I can write on this topic and it can be lengthy. In short, take note that spices have the highest score for vitality, compared to fruits, which comes next. After an intensive study, it was noticed that tumeric has the highest vitality score. Sri Sri Ravi Shankar told during talks that it is wise to put tumeric in food, at least a little quantity. There are many studies to show that tumeric can prevent cancer in a person. It can prevent innumerable sickness and diseasesas well.
Out of fruits, the family of berries are the best in vitality score. Blue berries have one the highest score for the berries family of fruits. Studies prove this so. Having discussed on summary of Spices and Fruits, I will summarise below on how I come to know about Sattwic, Rajasic and Tamasic food and give some details on the meaning as well. After that, I will list out all the food items for people to understand easily and on the classifications to enable people tochoose food wisely.
_Picture 2 – Tumeric, not only adds flavour to food, it also adds value to the vitality score in having highest score out of anyfood. _
An Explanation on Sattwic, Rajasic and Tamasic Food : My Experiences on Food – The Super Food (Sattwic Food, The Yogic Diet) In the past, I read a book on Dr Sivananda (1987-1961), who became a doctor by profession. He explained on the meaning of Sattwic, Rajasic and Tamasic, from his experience. Hence, I chose my food wisely during my competitive years. Dr Sivananda wrote more than 100, maybe even 200 books on health, diet, yoga, etc. Due to my strict regiment in my diet, I found abundant energy when I chose Sattwic as opposed to Rajasic and Tamasic food. Feeling of being strong will set in mind and body and there will be serenity of mind. One could do visualisation and mental training properly with clarity. I remember Dr Edgar Tham telling us in the 1995 SEA Games in Chiengmai, “CLARITY is POWER.” Also, I found that it was hard to get injury when you are consuming food like fruits everyday as anti-oxidants are found to be abundant in them. Anti-oxidants cause a person to recover faster and the immunity of the body will be very good. You will have an excellent health. Hence, let me discuss the topic on the 3 types of food which will prevent us from falling sick and feeling devitalised. The 3 Types of Food – Sattwic, Rajasic and Tamasic Food There are altogether three kinds of food that a man consume – Sattwic, Rajasic and Tamasic. Moreover, according to the gunas or temperament, a man is controlled by Sattwa, Rajas, Tamas. Sattwic food makes you light, feel good and render the mind calm and serene. People who want to have a good meditation should take Sattwic types of food. If your mind is calm, you can meditate better. If your mind is not calm, it is difficult to meditate. Examples of sattwic food are fruits, barley, vegetables, etc. Rajasic food makes you feel energetic. Examples of Rajasic food are chilli, meat, fish, eggs, etc. Rajasic food excites passion and makes you lose the calmness. The last, but not least, is Tamasic. Tamasic food makes a person lazy and dull. Examples of Tamasic food is unripe fruits, over-ripe fruit, more than 3hour food, re-heated food, food kept for several days, etc. Hence, to put it in a nutshell, all food has these three different characteristic. Different foods exercise different effects on different compartments of the brain or the mind. Thus, a man’s nature is greatly influenced by the food that he consumes. The fact that man feels a desire for certain foods are according to his guna ortemperament.
A man achieves all his purposes in the world through the body. It is the vehicle that takes him towards his aim, purpose, target and goal. Therefore, it is advisable to keep it clean, strong and healthy. The body is a formed by the mind. The body and the mind are actually connected. The food that the body takes has a vital effect upon the mind and activities. Therefore, whatever we consume or foods that build the body and the mind should be pure, nutritious and wholesome. Every food we see is of threefold. The food is either Sattwic, Rajasic or Tamasic according to its character and it has effect upon the body and the mind. You can find out the nature or temperament of a man from the nature of the food he takes. This can be seen in animals that take vegetarian food, for example, elephants, cows, horses and goat are usually calm. Animals like tiger and lion are usually not calm and are controlled by the nature of the Rajasic temperament that they derived from meat. You can find out your own nature, whether you are Sattwic, Rajasic or Tamasic from the food you take. It is wise if you can abandon the Rajasic and the Tamasic foodstuffs and take to theSattwic diet.
Also, our daily life is controlled by these three mode of gunas Sattwic, Rajasic and Tamasic and they keep changing throughout the day. Only by sticking to Sattwic food, one can, over time, have more of the Sattwa qualities lightness and calmness and less of getting oneself irritated or feeling of being lazy. Now, I shall enumerate the food that have these 3 qualities. Sattwic Food – Added benefits are it increases vitality and strength in one’s body. A person will have cheerfulness, mental clarity and serenity by eating these type of food. Mental poise can be attained by eating this type of food. The body will be full of energy and one would feel energetic throughout the day. Hence, Sattwic foods are highly condusive and beneficial to health. Examples of Sattwic Food Fresh ripe fruits like papaya, mango, orange, apple, starfruit, honeydew, berries, etc(most fruits)
Milk
Butter
Nuts like unsalted almonds, peanut, groundnut, hazelnut, walnut, etc(most nuts)
vegetables like cabbage, broccoli, spinach, various types of beans etc(most vegetables)
dates
barley
wheat
cereal
oats
brown bread
vegetables
ugali (Kenyan staple food)corn flakes
pasta
brown rice
brown sugar
wheetabix
macaroni
spaghetti
chapati (Indian bread made of wheat) naan (Indian bread. Make sure it is made of wheat and not rice flour) There are others as well. Take note that Fruits, vegetables, brown bread and rice form most part of our food.Rajasic Food
Rajasic Food distracts the mind, excites passion and one gets disturbed by emotions. this causes restlessness of the mind. The mind will think about one thing and then quickly switch to another causing one to lose focus. In short, the mind is caused to have a cravings. The mind, thus, thinks about many things.fish
meat
liquor
egg
pungent codiments
sweets
onion
garlic
lemon
tea
coffee
betel nut
black gram
clove
brinjal
fried bread
fried rice with chillifood with curry
salty food
mustard
pungent pickles
ladies’ finger
Tamasic Food
Stale
dry
without juice
putrid articles
cocaine
opium
ganga
unripe fruits
wine
garlic
onion
overripe fruits
liquor
The more complete food Milk is the best food for yogis but it may not suit everyone. If one finds that one form of diet is not suitable, it would be advisable to change the diet and try some other Sattwic articles of food as this is a common sense approach. Milk should be boiled as soon as the boiling point is reached. Too much boiling destroys the nutrition and makes the milk quite useless.Posted by Rameshon
at 6:44 AM
TUESDAY, NOVEMBER 13, 2018 ENTHUSIASM – HOW TO INCREASE IT?_By Rameshon_
_(Masters In Education, UWA, 2005-2008)_ _(Bsc (Hons) PE and Sports Science, Loughborough University,1992-1994)_
_Picture 1 – Enthusiasm is an interesting topic as it is aboutmotivation_
In the past, I used to do several talks. The biggest project on running that I have ever done was the EKIN Project. I was doing for NIKE, who were formerly my sponsors. They were my first full fledged financial (cash) and non financial sponsor (in kind) for running and I was given a number of talks in the past. I have given talks just before Stanchart Marathons, a few years ago. _Picture 2 – Food forms as one of the four sources of energy, choosing correct food is important for increasing one’s energy level, thereby increasing one’s enthusiasm._ In one of the talk, with a group of nurses, my topic was on running. I did this in year 2008. Of the questions raised, one of the male nurses asked me a very important question on running. He asked, “What goes into your mind when you run, what really motivates you torun.”
I asked him, “Why are you asking me this as you can ask me about how I train etc and so on”. He told me, “It is willpower to run. For us, we want to run, but we are lazy. I am wondering what thoughts go through your mind to continue running.” At that time, I was purely puzzled and I told that I am very motivated to run and it is very easy to run. I told him,” I feel like running, so I run and I do not feel bored to run.” For me, even now, I feel that the best answer is to see and hear a real life examplary. It can be elite runners etc. I told him, “If you read the autobiography of great runners you will be very motivated.” That was how I did it. Looking back, as time passes, I can see that sometimes we feel lazy. Even if we have goals, there is a possibility, as we may relent to indiscipline and try to laze around by meeting up friends or go for coffee or watch the television, instead of running and getting the stress of life out of us. Personally, to me, there is more to this when we talk about motivation and enthusiasm. _Picture 3- Sri Sri Ravi Shankar is a good example of how to be enthusiastic throughout life._ Only after meeting Sri Sri Ravi Shankar, Founder of Art of Living, I realised that there is a thing called fatigue. There is also this thing called the four sources of energy. Sri Sri Ravi Shankar told that we get energy from food (which has water as well), breathing, sleep and from inspiration (which includes meditation, positive words etc). All these four can increase one’s energy, and that energy is connected to enthusiasm. Sri Sri Ravi Shankar says, “Enthusiasm is like the tip of the fire, it is always up, not down.” He also said that when one is joyful, one is able to counter tiredness and fatigue. I shall discuss on these four sources of energy in detail on another blog post, in order not to bore people reading who are reading on. In this section, I shall summarise on the benefits of breathing technique, which is the most important source of energy. Only in 1995, I realised that I was feeling burnout from running and nothing could help or save me. People encouraged and motivated me to continue training. They also told me to train with them as a group. To this I did not budge as I just did not feel like running. Then, I chanced upon a book on sports which told about breathing technique. Straightaway, I took a flight to India, Bangalore, Kanakapura Road, to Sri Sri Ravi Shankar Ashram. I did a basic breathing technique course and learned about Sudarshan Kriya. Immediately, after that, I did an advance course. After completion, in order to refresh myself, I did the advance course again, twice. My energy was up. I could feel it. I felt recharged instead of having this run down feeling. When I came back from the Ashram from India, I kept practising the Sudarshan Kriya, again and again, till I took part in Chiangmai 1995 SEA Games Marathon. I did 2hr 24min 22sec and broke the men’s open national record for marathon, while Yvonne Danson did 2hr 34min to break the women’s national record. Both of us were the only two from the track and field events to qualify for Olympics from the SEA Gamesperformance.
The training times before the SEA Games were all improving consistently all because of the positive things I have learnt from the Ashram plus the breathing technique as it is known that proper breathing technique normalises the emotion and enables one to perform well in sports and one can in fact perform better at peak performance. As such, I feel that breathing correctly and doing deep breathing technique do bring about increase in energy level of a person, which in a way increases enthusiasm also. My burnout feeling vanished after coming back from India to train for the SEA Games in 1995 and I did very well. I was overjoyed and I did not know how to express myself. I was on top of the world. About the other three sources of energy, food, sleep, inspiration, I will discuss in my next blog post. Just take note that if a fish comes out of water, it cannot live without water. Likewise, in water, we cannot live without air, even for few minutes. That shows how important breathing compared to other sources energy is and it is good to attend to the breath to be centred to oneself and increase one’senthusiasm.
_Edited By Tan Mariviv!_ http://flexifitness.com.sgPosted by Rameshon
at 1:18 AM
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* Rameshon In
1992, the then SAAA awarded Rameshon the Meritorius award for doing 2hr 30min in the California marathon. In 1994, he completed his bachelor’s degree at Loughborough University, England. He was also running for the cross-country team for the university in League One races. In a 10km race in Loughborough, he attained his personal best of 31min 46sec. In year 1995, Rameshon attained 2hrs 24min 22sec in the SEA Games at Chiengmai, Thailand by training systematically and doing the breathing technique taught by Sri Sri Ravi Shankar.(http://rameshon-breathingessence.blogspot.com/) Subsequently, he was one of the three from the then College of Physical Education to be inducted into the Roll of Honour organized by the Singapore Olympic Academy in 1998. In 2008, Rameshon completed his further studies in Masters in Education from the University of Western Australia and subsequently in December, that year, at the age of 43 he came in as the local champion in the Standard Chartered Marathon men's open race. View my complete profileFOLLOWERS
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