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)
Shireena Woon - Great improvement with least training
I met Shireena about 3-4 months ago where she was discussing with me on running. After a long conversation I had with her, I told myself that it would be good to invite her to join our group of runners to do a once a week training so that she can run faster over time. It was found that she was only doing low mileage training. The training entails 10km runs 2-3 times per week. Hence, the mileage was really low. With this quantity of mileage, recently, she joined us for a once a week session training and took part in 18km Newton Race for the Women Open category. Surprisingly, she came in 15th. She was happy to inform me and I realised that it was her first time getting such a good position in a race.
I told myself that if she had run 5 to 6 times she would have done a much better time. We wish that her lifetime target of sub-4hours will be met in the coming months, next year February.
In order to inspire others, I decided to ask her permission on being interviewed by us. She kindly consented upon hearing our purpose, which was to motivate others to work hard for the upcoming races and stay fit throughout life.
1. What was the race called that you ran most recently?
I ran the Newton Challenge Run (18km Women's category) last Sun 28 Oct 2012 recently. There are 2 distance categories - Men's/Women's 18km, and the Men's/Women's 30km.
2. How was your preparation for the race?
Shireena: No special training above my usual weekly runs, but in the few weeks before the race, I ran on average about 2-3 times a week, each session about 10-12km, including a long run on Saturdays (16-20km), plus some strength and speed sessions with Coach Rameshon, once a week.
3. What was your time?
18km in 1h 41min 34s.
4. What was your position for the race?
15th of 367 runners (in the 18km Women's category)
5. Are you happy with the position and time that you have got?
Yes, I was happy as I have been busy with work, family and other commitments, and not running regularly and yet improved on my pace for races generally (ave. 5:37min/km, compared to a near 6-6:30min/km last year with similar level of regular runs). This is the highest ranking position I have obtained so far.
6. Any plans of running a marathon in the near future?
Yes, I will be running the Tokyo Marathon in Feb 2013.
7. Why did you choose this race?
I am a long-distance runner and try to do a marathon a year, (other commitments permitting!) especially overseas where the cool dry weather and race conditions (eg. crowd support and organization) are better and more enjoyable for running.
I am running the Tokyo Marathon as Tokyo is fairly nearby so it is easy to take a short break from work/home for the race, scenic (the race route will take the runners around all the scenic spots within the City) and cool. Moreover, there are many marathon runners in Tokyo and the race is well-organised with accurate distance markers placed, at the same time attracting serious runners here, and providing good water support etc.. For me, by the organisers bringing good runners means I have the ability to know my own running standard. It is easy to get a place in the race through ballot as a foreigner compared to other popular races, no pre-qualification timings are required. Also, it gives me a chance to see Tokyo and eat good Japanese food and go shopping :)!
I ran the Newton run to incentivise me to maintain my regular runs and to gauge my current running standards before I start training for the Tokyo Marathon (42.195km). The Newton run is one of the few local runs which cater to longer distances that I run as a long-distance runner. Also, as it is organised by Newton (which specialises in running shoes) it is well-organised with the runners' welfare in mind. The route was flat and scenic as we ran along the east coast park in the cool morning hours.
8. What kind of time are you going for?
I hope to do a personal best and do a sub-4 hour timing.
9. What is your long term goal?
I have been running marathons for some years now, picking up running initially to lose weight after my second child and to keep fit and healthy, and to relieve stress. My long term goal is to improve on my timings and complete a world-class marathon below 4 hours, compete in top marathons worldwide, and hopefully be good enough to qualify for the Boston Marathon, which is the pinnacle of marathons for me. This will be a personal achievement given that I am a late starter in sports generally.
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.
