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)
Picture 1 - Rameshon (right), Lim Thow Wee (Left) and Eliz Wong (right) after 2010 Stanchart Marathon
Lim Thow Wee started serious training from the year 2010. He came in 10th in the Stanchart marathon race with a time of 3hr 02min. In a way, he was happy that he was 10th, but he was still unhappy that he was not able to do a sub-3hr. I felt that in the long run, definitely, he will be able to do it.
Picture 2- Ben Tan (left), Benny Goh (middle) and Lim Thow Wee (right).
It was at this time that a number of our runners have already done a sub - 3hr for the marathon, including Dr Ben Tan, Dr Benny Tan, Daniel Ling, Ashley Liew and Thomas Ganzhorn.
In Feb 2011, Hong Kong Marathon race, Lim Thow Wee did 3hr 09min. Hong Kong marathon had several hills that he had to overcome.
Picture 4 - With a lot of struggle, still Lim Thow Wee could only come in 10th but not getting a time of sub-3hr.
Thow Wee's training and races were coupled with injuries since then. He did well for some races later on, which ranged between 5km and 10km.
Nevertheless, he still wanted to run a sub-3hr as a life's mission. While he was currently conditioning well following a good and structured training programme, he joined us towards the last 3 weeks of the race.
While focusing on speed, I realised that he was on target to do a sub - 3hr for the Seoul Marathon. Dr Benny Goh, the 84km local record holder for the Sundown Marathon, having done four sub-2hr 52min was going for a sub-2hr 50min in Seoul Marathon. They went to Seoul together.
Dr Benny told me that he did 39min plus for 10km for the first part and was successful to hit the 15km mark at 1hr exactly. The pace he was going was for a 2hr 48min, just as how I ran in the 2008 Standard Chartered Marathon 2008 and attained 2hr 49min. In this Seoul Marathon race, however, he had some knee pain which came and made him pull out of the race at the half-marathon point.
Dr Benny told me that he wants to continue running and would like himself not to be injured. I felt that this allows him to have the ability to run a marathon in 2 to 3 months time. In a marathon, if a plan does not work out, it is good to opt-out before one reaches the 30km mark, not towards the finish point of the marathon race.
One must remember that the best to run a marathon is one or two per year, the most is three.
As for this Seoul Marathon race 2013, the weather was 4 degrees centigrade and Lim Thow Wee was fortunate to do well after running several marathons unsuccessfully in the past.
Currently, I believe that he is also capable of running 10km and half-marathon races well.
This achievement is also for many to be informed that they are able to do it if they persevere in making their dream a reality.
www.runningcoachsg.com
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.
