Analysis of Gold Coast Marathon 2011 Performance

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)

Analysis of the Gold Coast Marathon 2011 race

Gold Coast Full Marathon time: 2h41m55s PB. Half Marathon time: 1h16m54s PB.


Picture 1 - Ashley, towards the last portion of the race  (Courtesy of Lim Mui Khim)

I realised that it is not a good idea to fly from Singapore on Friday night from Singapore to arrive in Gold Coast on Saturday morning and race the next day. It is good to arrive there at night, at least two days before the race. This is to give allowance for the race. If one goes to Australia earlier, it will be a good idea.

For Singaporeans, the 'jet lag' problem is not grave and it is a small problem, which is insignificant compared to the USA or many European or African countries. We have 2 hours time difference.

During the race, I realised that Mok Ying Ren and Ashley Liew did well. Mok was, at the halfway mark, on target to break the national record of Singapore. Only towards the later portion of the race, he was not on target for the marathon record time.

I find that Ashley, without the upper thigh problem, he could have run somewhere around 2hr 34min to 2hr 40min. At the 31km mark, Ashley was still on target for the sub-2hr 40min but he also got slower over time. As he is confident that he may be able to go down below sub -2hr 30min, given the right place and time and no injury, he has been told by me to focus on 5km, 10km and half-marathon race. I believe that the Army half-marathon race will be good for him to race to do which he may do somewhere around 1hr 13min 30sec, at least. He is also hoping to race in the Singapore Standard Chartered Marathon 2011. His friends, Dr Ben Tan and Dr Benny and Lim Thow Wee are focusing on New York marathon 2011. The New York marathon is another alternative for Ashley to go and improve the marathon timing.

I think that in time to come these two runners may go down below to sub -2hr 24min. With support, I believe that they can run much faster over time. If they are very consistent, in 3 years time the time could go to 2hr 20min flat, around there. Let us hope that they work hard and pursue their goals.

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.