Tuesday, April 30, 2013

2.4km (8min 40sec Today) - My Gold Coast Marathon 2013 Preparation (Part 5)

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)

2.4km - Sub- 9min, in order to get my basic speed for a sub - 3hr marathon

On 20th April 2013, I did 2.4km with a time of 9min 17sec while Vijayraj, a 13-year-old boy did 9min 28sec

On 27th April, I told myself to go for a sub-9min for 2.4km time trial, preferably an 8min 55sec, that's all. It was a failure. One reason for this was that I was not training enough, I guess. I was only doing conditioning work that is all. I was waiting for May month to increase the mileage.

For the time being it is still low and another reason for this is that I do not want to get any form of injury.

I did, instead, a 9min 03sec, and Vijay did a time of 8min 58sec. He overtakes me at the last 300 metres portion of the run. I was happy with Vijay's fantastic run. As for me, one reason for the failure was also the hill easy run that I did on Friday - 600m x 4, with an athlete.

I told myself to forget about it and go home and rest first and then come back. Only today, although I felt a bit good but tired a little, for the night training. I decided to do the 2.4km time trial again. I told myself to attempt again, and if I am not able to get then it is ok. Actually, my target was only to do a sub-9min before Gold Coast marathon training preparation for the next two months.

I decided to give another go and asked Vijay as well and he told me that he would like to attempt to run a few seconds faster.

When we did the trial today, Marcel was pacing me at the last 1km of the run. It was at this point that Lim Thow Wee was with me. He was going for his 8km steady run. We were together until the end of my run. After my run, he had another 600m to go to finish his 8km run.

I joined him at the once he completed his 5km in 19min 10sec. At that point, I had 2.4km to go and he had to finish his last 3km of the 8km.

Eventually, at the last 600m, I was going up the hill before reaching the downhill at the last 300m, I start to go for it. At the finish, I did a time of 8min 40sec. All I was hoping for an 8min 55sec and I rejoiced at my 8min 40sec final time. I am also very happy with Vijay who also has finally hit another personal best time of 8min 56sec with only 3 times per week kind of training.

I believe that he may be able to do an 8min flat by the end of June. This is my prediction.

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.

Jonathan Kang's 3hr 04min 21sec PB in Boston Marathon 2013 - Shares on Boston Bombing

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)

Jonathan Kang - Even though has done a personal best time, he still feels for the victims of Boston Marathon casualties.

Tokyo Marathon 2012 3hr 09min
Chicago Marathon 2012 3hr 08min
Boston Marathon 2013 3hr 04min 21sec.

An Interview With Jonathan Kang

1. What time did the race start?

I started at 10am, which was the first wave (there were 3 waves in total). Unlike other marathons, this is the first marathon I've taken part that's starting in the late morning.

2. Do you like the weather there?

Weather was optimal at the start, around 10 degrees. The temperature probably rose to about max 15 degrees as we ran past 12pm in the afternoon sun.

This contrasts last year where runners had to deal with a heatwave (temperatures reached nearly 29 degrees). Had it happened this year, I would probably be in danger of another heat stroke!

3. Why did you take part in the race?

The "Boston Marathon" has always been the goal of most runners. It is like the dream of many runners to run Boston once in their life.- It was only in the past 3/4 years that I really desired to be able to one day run Boston. Just being able to participate is already a dream come true!

4. What was your time?
I managed to clock 3:04.21.

5. Are you happy with the time?

I'm definitely glad for this timing. But this PB was somewhat unexpected.

In the months leading up to the marathon, I was clocking weekly averages of 60-70km, which were somewhat short of targets. Moreover, I did not do enough Speed workouts & Hills. Making things worse, I developed a strange muscular pain on my right calf while in Boston & was painful even while walking. It persisted right up to the actual marathon day.

I had to take painkillers the night before, and just before the start of the race. Thankfully it helped to alleviate some of the pain during the run.

Hence this timing comes highly unexpected, with the additional PB as a sweet bonus.

6. Can you share with us on your personal best feat feeling towards the last 1km?

For this race, I monitored my pace closely & ensured I kept an even pace throughout the route. I clocked 1:32.00 at Halfway mark. Knowing myself, I usually would slow down in the second half, esp from 30km onwards.

Surprisingly at 35km mark (after the newton hills), I had managed to still maintain similar pace, as previous half.

Between 35-40km, I was losing concentration, just only pushing myself to not stop to walk - happy if I can finish a near 3:10/3:12.

Last 3-4km, I extrapolated that a 3:08 may be within reach. Finally, at the last 1-2km, 3:06 would just seem highly possible. With that, I just pushed ahead at the final km stretch without monitoring my time. I looked back at my watch only at the Finish, at a most unexpected finishing time.

7. How did you feel when you know about the finishing line bomb blast in the Boston Marathon?

My wife & I were contemplating to stay around at the finishing area to take photos, watch the event & go to a nearby cafe for much-needed drink (after all, this is "The" Boston Marathon). But finally, we decided otherwise to head back our hotel since it was very cold (I was without any jackets, only a T-shirt & jeans).

Once we reached our hotel in Cambridge (just opposite the Charles River), I received a text from a fellow runner that explosions had taken place at the finish line. Initially, I had thought it may be some fanfare, celebratory fireworks. But as I switched on the TV, to our horror, we were confronted with the footage of the dual bomb blasts at the finish, with headlines reading "2 dead & 23 injured". This was absolutely shocking!!

I mean, we were just at that very area like 30min ago! I can imagine a riot, but a bomb blast.... moreover, 2 bombs? It's just so surreal to us, we were just in horror & shock.

Even as we watch the news, we still could not digest that this is actually happening & unfolding before our eyes! A tragic disaster & a horrific act!

8. Does this bomb scare deter you from running races?

I'd be lying if I claim this bombing incident did not leave any memory marks in my mind. But bad things do happen all around us -even to good people.

Anything can happen, to anyone, anywhere, anyhow. We shouldn't allow one incident to cripple our passion.

Moreover, going forward, we can expect organizers of all future marathons & other races to review, revamp & tighten their security measures for their events.

So as for me, I'd still be looking forward to running overseas, hoping to be able to complete the Majors one day.

On a side note, even as the injured & affected get back on their lives again in Boston, this bombing incident ironically seems to have fueled a positive attitude & sportsmanship spirit amongst the community. I know for sure that for those who ran Boston this year, they will want to be back in 2014, and expect more to be running for charitable causes - that's true sportsmanship!

9. What is your next target?
I've not planned for other marathons yet for the rest of this year. Gold Coast marathon is still under consideration though.

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.

Monday, April 29, 2013

An Interview With Flexifitness' Richard Dalton on London Marathon Race 2013 (3hr 27min)

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

Richard Dalton - Aiming to do 6 Major Marathons in his lifetime.

We have discussed about Richard Dalton in the past blogpost. He first aim was to run the London Marathon and do a 3hr 30min. His second aim was to aim to do a 3hr 10min so that he can qualify for the Boston Marathon slot. He could not make it to the Boston Marathon slot with a time of 3hr 27min but he is able to do a personal best time of 3hr 27min finally.

Let us hear from his answers to my interview questions on why he still wanted to run the London Marathon when he has already heard about the bombings in Boston, a week ago. There are some answers that he has given to some of the important questions posed by me.

An Interview With Richard Dalton

What time did you do?

3h 27min

Are you happy with the time?

It was my first time under 3h 30m and 11m quicker than my previous best set in Tokyo in 2012, so overall yes, but the second half split was disappointing as I had hoped to be faster.

How was the route of the run?

It's a great route. People lined the streets all the way and gave great support. I had a good starting position at the front of the 2nd wave so no issue with congestion. Crossing Tower Bridge was fun and ending by Buckingham Palace was quite special.

Can you share with us on your splits of the run?

I completed the first half in 1h 36m which was just over 4m30s/km and in line with my 3h 10min goal. However, I couldn't sustain the pace and did the second half in 1h 51min.

Did your hydration strategy go well in the run?

I stuck to my plan of taking gels after 5km and then every 10km and water every 5km. I had to take water more frequently towards the end.

Which part of the race did you find very challenging?

From 20km onwards I was struggling to hold off a cramp in my legs. I had to focus on taking each mile as it came so most of the second half was tough.

Did you go as a group or alone?

I ran alone but travelled with my wife and son.

Were you affected by the Boston Bombing?

I was shocked and appalled when I heard what had happened but it didn't stop me from wanting to run in London. There was a 30s period of silence before the start of the race to remember the victims which was very moving. The Boston bombing added another dimension to the event as it felt like all runners were supporting the same cause.

Were you looking forward or hesitant to run the London marathon when you have heard of the bombing in Boston?

I was still looking forward to it as I knew that the security in London would be tighter as a result and after all the training I wasn't going to let the bombing impact my race.

What is your next goal?

My future goal is to run the six major marathons, of which I had previously run Tokyo. I chose London this time as I could combine it with a chance to see family and friends in the UK. I ran for Oxfam and raised over SGD5,000 in sponsorship.

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.

An Interview With Team Flexifitness Athlete Tarandeep Kaur on Madrid Marathon 2013

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)

Tarandeep Kaur - It is all personal best time in Madrid.

"I was really feeling good and strong till I got injured. It just threw my balance off and at some points, the pain was so bad I actually stopped twice", so said Tarandeep Kaur on her race as a whole. We feel sorry for her on her ordeal during the run. Nevertheless, she ran with courage and endured sharp poking pain from 18km onwards. She did Team Flexifitness proud by posting a sub-4hr for the Madrid marathon race.

This year, she has done 10km in 47min plus, the half in 1hr 42min plus and now she has done the full Marathon in Madrid in 3hr 54min 59sec. Let us hear directly from her on the run she did yesterday. All are personal best times.

An Interview With Tarandeep

What time the race started?

The race started at 9am. A cold morning with strong wind.

What is the real name of the marathon race?

The race is called Rock and Roll marathon, Madrid.

What was your time?

Time was 3hr 54min 59sec, half marathon time was 1hr 45min 28sec

What was your previous best timing?

Last year I didn't complete marathon because of my injury so I don't have any benchmark because I never trained for a marathon before. In 2009, I did 5hr 30min but that's really without any guidance or training.

Are you happy with the time?

I'm happy at my half marathon timing but I'm irritated that I got injured. Also, my muscles really cramped badly when I was going uphill towards the end, I didn't stretch enough

How did you really get your injury?

I was running with a pack of guys from the start and everyone was quite fast, we ran through a path that was narrow and the ground was not even. Some guy from the back wanted to overtake me so he pushed me and I got knocked to the right, twisting my ankle. Everyone around me started scolding him in Spanish but he ran off. I guess maybe he could have waited for 100m to overtake when we were on a bigger path.

How do you find the race route?

The race route was seriously the hardest I've ever done. Many many steep uphills and the downhills are good to catch up but you build up a lot of lactic acid. From 12-16km and 35km to the end there are very steep uphills.

How was the organisation of the race?

The organisation was great, a lot of water stops and a lot of support, the whole city was outside cheering. The only thing I would change is the number of slopes and of course the wind because it was so strong at some points I felt like I was being blown backwards so you need a lot of effort to move forward.

What is your next target?

Right now I have no other races in mind. I want to rest for a week and let my injury subside. I would like to find another marathon to run this year and maybe I will do some 10k races and half-marathon races. I will keep you updated on this.

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.

Sunday, April 28, 2013

Tarandeep Kaur's splits in the Madrid Marathon Held on 28/04/2013

Before I can post the interview questions, it would be good for us to see on how Tarandeep has done in her splits of the Madrid Marathon 2013.

Note:

By Rameshon

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

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

Seems like the first 5 mins, she was able to follow the plan, the next half-way of the marathon, it was 2min faster. Here was where, at the 18km mark, she had someone pushing her to overtake her. That made her slow down towards the last portion of the race.

Overall, what is more, important is that she has got her personal best time.

Team Flexifitness Tarandeep Kaur Does 3hr 54min for Madrid Marathon 2013

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 Marcel Sng

Tarandeep Kaur - Was able to do a half - marathon time of 1hr 45min while doing the marathon race.

Picture 1 - Tarandeep Karu in Team Flexifitness T-shirt.

Today, 28th April, at Madrid Marathon 2013 race, Team Flexifitness athlete Tarandeep Kaur did us proud by doing 3hr 54min doing her personal best time for a marathon race by running in the Madrid Marathon.

All went well until she was at the 18km mark, where an athlete accidentally pushed her while overtaking. She did a time of 1hr 45min a the half-way mark.

The only problem was that she had ankle injury sustained after the 18km run. There was so much pain that she was not able to push hard. The wind on the day of the run was 25km per hour.

Flexifitness Group would like to congratulate Tarandeep Kaur for her sub-4hr run in the Madrid Marathon. Well done, Tarandeep. We feel that she will be able to do a sub-3hr 40min in time to come. This is Coach Rameshon's prediction. In the long run, Tarandeep is capable of running a 3hr 30min.

Published: Sunday, April 28, 2013, MYT 8:14:00 PM

Kiprop romps to record Madrid marathon win

MADRID: Kenyan Francis Kiprop won the Madrid marathon in a record time on Sunday as he crossed the line in two hours 10 mins and 57 secs.

The 30-year-old was followed home by compatriot Nickson Kurgat 20 seconds adrift with Ethiopian Herpasa Kitesa finishing in third.

There was something for the home crowd to shout about in the women's race as Spaniard Vanessa Veiga won in a time of 2:36.42.

It was the first time since 1998 that a Spanish female had won the event as the 33-year-old produced a wonderful final kick 50 metres from the line to edge out last year's winner Ethiopian Desta Girma Tadesse with Russia's Nina Podnevesnova finishing third.

The race was preceded by a minute's silence and runners wore black armbands in memory of those killed in the Boston marathon attacks earlier this month. - AFP

Saturday, April 27, 2013

Team Flexifitness Vijayaraj Does 8min 58sec For 2.4km Today

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 Marcel Sng - Official reporter of Team Flexifitness

Vijayraj - Improves his time by 30sec today from 9min 28sec last week to 8min 58sec today.
Pi

After running the 20th April time trial, doing a time of 9min 28sec, Vijayraj, a current secondary two pupil, realised that he had improved his running time by 12sec. The previous best time was 9min 40sec, done a few months back. He found new zest and enthusiasm this week and was looking forward to do a time of 9min 00sec to 9min 20sec today, after a psychological talk with Coach Rameshon.

Picture 1 - Vijayraj's next aim is to do an 8min 30sec by July 2013.

Today, after some warm-up session, Coach Rameshon also ran with Vijayraj in the trial. For Coach Rameshon, he is doing this to prepare himself for the upcoming Gold Coast Marathon 2013 where he is hoping to do a sub- 3hr timing. Coach Rameshon had targeted to achieve a time of 9min 00sec to 9min 10sec in today's time trial.

Fortunately, during the run, things were such that he did 9min 03sec. Coach Rameshon told me that it was a season-best time for him. He is hoping to do a sub-8min before embarking for Gold Coast Marathon.

During the run, I ran for the 1st 1km to pace Coach Rameshon and Vijayraj. I did 1min 50sec at 500m with Coach Rameshon. I stopped at the 1km mark (3min 40sec). Vijayraj was accompanying Coach. At the 1.2km, the time stood at 4min 29sec. At the next kilometre marking, which is the two kilometres mark, Coach Rameshon and Vijayraj did 7min 41sec. At the last 400m stretch, Vijayraj went to a higher gear and he sprinted at the last 300m doing a time of 8min 58sec.

I also realised that Vijayraj has become the first person to do a sub-9min from the Young Champions' Programme. This is a great victory for us and Team Flexifitness and I am also proud to be in it.

It took Coach Rameshon 1 year 9 months to achieve this. In the past, Vijayraj's personal best time was 10min 13sec for the 1.5km time trial done on 30 July 2011.

Progression of Vijayraj's 1.5km timing. for year 2011
30th July 2011 - 10min 13sec (Maximum Oxygen Uptake (19. 58ml/kg/min)
29 OCT 2011 - 8min 39sec
5th NOV 2011 - 7min 46sec
25th Nov 2011 - 7min 22sec
24th Dec 2011 - 6min 44sec (51.6ml/kg/min)

His 2.4km improvement
18th Feb 2012 - 11min 31sec (first-time trial)
26th May 2012 - 10min 34sec
25th Aug 2012 - 10min 02sec
29th Dec 2012 - 9min 40sec
20th April 2013 - 9min 28sec
27th April 2013 - 8min 58sec

Friday, April 26, 2013

My Gold Coast Marathon Preparation (Part 4) - Aiming to do a 2.4km in 8min 59sec

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

Gold Coast Marathon 2013 - Conditioning phase was successful.

Picture 1 - A picture taken with Tourism Queensland, Ashley Liew on the right-hand side

On Saturday, I did my 2.4km time trial in 9min 17sec. I just wanted to see my cardio fitness level. I thought I will be able to do 9min 45sec to 10min on that day, just before the run. It was fortunate to find out that I did 9min 17sec. I found that the intensity of the run was hard but not that tough enough. I felt that on the following Saturday, 27th April, I should be able to do a time of 9min 00sec or just go under 9min, something like 8min 55sec to 9min flat. I realised that my current weight is 64kg as opposed to my 54kg when I was running marathons doing sub-2hr 30min in my 20s and 30s. I felt that if my weight is down, I should be able to run much faster. I will have to work on this. If my weight goes down to 60kg, I think I will be able to do a time of 8min 30sec at least with my current fitness form.

That was last week. I shall like to talk about this week. On Monday, 22nd April, I rested well the whole day. What I mean by this is that I was not focusing on running. The next day, I was ready for 40 x 400m of moderate-intensity to test my fitness level to decide whether I am in shape to run in the upcoming Gold Coast Marathon. Nothing can be done in the next two months if I am not prepared. Hence, I told myself to aim to do and finish the sets and reps. I was determined to do it, hence I completed the whole sets. On Thursday, I did 4.8km moderate intensity in the morning and did 400m x 30 in 1min 40sec pace per lap, with a minute rest in between repetitions, at night. Today, I ran a hilly terrain easy run of 4.8km.

Now, I am looking forward to doing my 9min 00sec time in the coming time trial. I may either do the trial in the morning or in the evening on Saturday.

In conclusion, with the 400m x 40 done on Tuesday, I think I am ready to do the next two months training and go for Gold Coast Marathon 2013 from May onwards.

Thursday, April 25, 2013

Team Flexifitness Athlete Vijayaraj Does 9min 28sec for 2.4km Trial Test

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 Marcel Sng

Vijayaraj - Research shows that VO2 max increases with age and training until you cross adolescence age.

Picture 1 - Vijayaraj (left) with Coach Rameshon.

http://rameshon-m.blogspot.sg/2013/02/zoo-run-vijayraj-13-ran-12km-in-1hr.html

Vijayraj joined Team Flexifitness in July 2011. He ran in our 1.5km test and did 10min 13sec. At that time, he was a primary 6 student. While sitting for his PSLE, he maintained coming down for the Saturday's Young Champions' Programme. Even when he had a paper to sit the next day. He came for our Saturday's Programme. By the time he reached December, he did his 1.5km run in 6min 44sec.

Earlier on, Vijayraj was having problems with co-ordination as he was not involved much in sports and games. He was used falling while running and even while playing football. Over a period of time, he improved on his balance and co-ordination and very gradually improved his 2.4km time from 11min 31sec to 9min 28sec. There were improvements in his motor skills and fitness as well. Vijayraj has also improved in his speed as well. He has clocked a 14. 98sec for this 100m from his 18sec that he did 2 years ago.

Flexifitness will ensure that his dream of doing a 2.4km time of 7min 00sec to 7min 20sec by the time he reaches secondary four.

Progression of Vijayraj's 1.5km timing for the year 2011
30th July 2011 - 10min 13sec (Maximum Oxygen Uptake (19. 58ml/kg/min)
29 OCT 2011 - 8min 39sec
5th NOV 2011 - 7min 46sec
25th Nov 2011 - 7min 22sec
24th Dec 2011 - 6min 44sec (51.6ml/kg/min)

His 2.4km improvement
18th Feb 2012 - 11min 31sec (first-time trial)
26th May 2012 - 10min 34sec
25th Aug 2012 - 10min 02sec
29th Dec 2012 - 9min 40sec
20th April 2013 - 9min 28sec
27th April 2013 - Predicted time of 9min 00 to 9min 20sec.

For this year, by December 31st, Vijayraj is aiming to do an 8min 00sec, before aiming to do a 7min 00 to 7min 30sec for 2.4km time by Dec 2014.

Next Blogpost - Jonathan Kang Does a good personal best time in the Boston marathon and shares with us on his thoughts on the Boston Bombing as well.

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.

Tuesday, April 23, 2013

Flexifitness Runner Lim Thow Wee Does 20min 20sec for JP Morgan 5.6km Race

By Marcel Sng

Thow Wee - Currently he is ranked number three in Singapore for marathon performance by a Singaporean this year so far.

Before Thow Wee gets his sub - 2hr 50min for the coming Gold Coast Marathon, I felt that it would be good to interview him. In the recent JP Morgan race, he did 20min 20sec for the 5.6km route. Coach Rameshon has spoken to him to do a 16min plus for the 5km track or in Flexifitness time trials. We believe that he will be able to get at least near 17min flat before he goes to the Gold Coast. Coach Rameshon believes that there is vast potential in Thow Wee and he will go faster in marathons if he improves his speed. It is believed that he has tremendous speed in his leg and it has not been realised yet.

I decided to interview Lim Thow Wee and he has answered all the questions.

An Interview With Lim Thow Wee - On JP Morgan and on future races targets.

JP morgan race.

What kind of time were you going for?

I was going for a 21 min flat time for 5.6k. Which is a 3m45s pace per km throughout.

Are you happy with the time?

Yes. I was happy with my 20m20s timing (3m37s average pace) because I haven't done much speed training prior, been doing marathon training since 2012.

Can you share with us on the splits of the run. ?

1st KM: 3m38s

2nd KM: 3m47s

3rd KM: 3m43s

4th KM: 3m39s

5th KM: 3m47s

600m: 1m28s

Why did you choose this race?

It was a huge yearly corporate event for my company, DBS bank. So my colleagues and I will usually sign up for it

Do you like the scenery of the race?
It was the usual Esplanade to Republic Ave route. Thus most runners will be over-familiar with it.

How was the organisation of the race, the pros and cons?

The organization was good. But as it is a short and very crowded race, one will have to queue up as early as 1 hour before the start. Else, you will be stuck at the back and waste 2-3 mins to clear the starting line.

Which race is the best for you in Singapore and you would like to recommend to others?

The race that impresses me this year was Run350 21km. I was the 2-hr pacer for the race. The route was smooth not many sharp turns and it was well-lit. The crowd size was manageable as one can reach 30 mins before the start at 530am to get to the front. Even at a 2-HR pace, there was no human jam at any stage of the route, thus the faster runners have all the space they need without having to weave in and out.

Runners can hang out and relax at the soft turf on the Floating Platform after the race. It was important to catch up with our peers.

What is your next race?

My next race will be the Gold Coast marathon in July.

Any plans to do a sub-2hr 50min in the future?

Yes. I hope to do it in Gold Coast marathon this July! I guess it cost nothing to wish and dream!

How many marathons will you run for this year?

At the moment, 2. I am still considering whether to do the New York Marathon this year as I got a slot from last year's cancellation.

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.