Friday, May 31, 2013

Szer Khee - Does 1hr 47min 07sec for Sundown Half-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 Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)

Szer Khee - Getting faster overtime after 9months of no results.
Szer Khee - Did 22min 40sec for 5km Team Flexifitness time-trial, the week before last week


Szer Khee, 37, a senior insurance manager by profession, in the past did 1hr 59min, about 2 years back. Then onwards, he was doing 2hr plus for subsequent half-marathons. He shared with me this about 6months back. Lately, he did 1hr 56min in the 2 XU Half-Marathon 2013. That was about a few weeks back. Currently, he went a notch up further in speed by doing 1hr 47min 07 sec for the Sundown Half-Marathon 2013. He shares with me this happy news of his to us and hopes that those who have done sub-2hrs, for example, 1hr 50min to 1hr 59min, will not to relent and stay stagnant and be contented with the time but to soldier on. 

His story in a form of interview is in the hope that runners strive and go for sub - 1hr 50min while his challenge is to do a sub-1hr 40min in the long run, in the pursuit of his own running passion to excel in his timing for the half-marathon, which will, in the end, help him do a sub - 3hr 50min for the marathon, finally. I believe that he will do a 3hr 30min in a year's time, maximum by the second year.

An Interview With Szer Khee.


When did you meet me?
I met you and Ashley Liew at Gold Coast Marathon 2012, last year. I requested for coaching from you and you accepted me to join Flexifitness Running group. 


What was your personal best time for the marathon at that time?
My personal best time at that time was 4hr 30min. I told myself that it was about time to improve the time through joining team Team Flexifitness from last year. In the past, I was having a number of problems with my landing etc and you told me the technique to run correctly. However, much I tried, I felt that it worked better with the help of Dr Kelvin also, chiro of Ashley Liew. He does weekly chiro for my foot and the injury has left me and I am running faster now and there is no turning back, I guess. Even though I was not doing well at that time, I did not blame anyone for my failure but believed in Team Flexifitness training. For the first 9months, it did not bear fruit in training. Now, I could see the benefits, after training here.


Can you tell us your half-marathon progression?
Previously 2 years ago I did 1hr 59min. In 2XU half-marathon, I progressed my time to 1hr 56min.

Today, I did 1hr 47min 07sec. 


What is your feeling that you are having on your achievement?

Now I feel very confident in achieving a sub-4hrs time. I feel that if everything goes well, I shall be able to do the Standard Chartered Marathon in 3hr 50min - 3min 55min.


Why did you choose the Sundown Marathon for half-marathon run, today?

It is the next race after the 2XU race. 


What was your strategy for the race?

3km to maintain at 4min 45sec pace, and maintain 5min pace all the way till the end. At 15km mark I was right on track for 1hr 15min to 1hr 16min done. I was doing my best to maintain the running pace at 5min pace which I did, till the end. At the last 1km stretch, after seeing you and Marcel encouraging and cheering me, it helped me to push at the last stretch and speed up to finish with a good time.


How you find the weather?

Cool for me.


How was the organisation of the race?

Good, for me the dark area was well lit. Drink points were all ok. It was crowded. Maybe, the reason for this was that I was in front.


How did your friends feel?

Nobody knows about my timing except you. 


How do you believe the organisation of the race can improve?

When I was running at the Gardens by the bay to the east coast, the construction that was going on was very tricky and made me be careful of my own safety and it took my time away, it was a 2km stretch. I believe that organisers could look for some other alternatives if possible to improve the race. 


How do you feel about your timing?

Happy. Fortunately, I was holding back. I felt that I could do a 1hr 40 to 1hr 45min. Feel that the training with the Flexifitness Group, on Tues and Thurs nights helped me a lot in terms of speed, moderate-intensity and strength training.

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, May 28, 2013

My Gold Coast Marathon Preparation 2013 (Part 9)

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)

Gold Coast Marathon - Intensive season coming soon.

After Tuesday, last week's 30km run, I did circuits the next day. It was very tiring and I was not able to run after that. On Thursday, I did not run. On Friday, I still felt very tired from the circuit that I had to rest. I decided not to push my body and get myself tired. On Saturday, I did brisk walk to Har Par Villa, which is 6km from my house and came back. When I went there I went in to see some of the statues. The entrance was free. I realised that the first time I visited this place was when I was in the Red Cross (the modern SJAB) in Primary school. When I was young, I was wondering why people were in the sea and they had to suffer themselves by drowning and being tortured. Over a period of time, I realised that it was a depiction of Hell. There were other statues that I saw and it was a great experience to see Har Par Villa. I also bought Sugar-Free Green Tea (bottled drink) from a provision shop which was about 700m from the place.

Coming back to the current story, at Har Par Villa, I wanted to see some parts of the place. Later on, I realised that it might take me some time to be there. Finally, I decided to see the place that will take 10 to 15min to see. Finally, I decided for myself to see the Ten Gates of Hell.

It was in fact nearby the entrance. I went in and saw the statues. The interesting thing was that they put up the crimes committed and the punishment meted out for not following law and rules of life. After seeing this, I decided to make my walk back to my house. 

On Sunday, I did 4km of 200m x 20 at the track. It was an easy one. In the evening I decided to rest totally. On Monday, I did a triple session training. In the morning, I did 2km of brisk walk/run. Later on, I did 7km easy run in the evening. At night, I did 300m x 12 on the track. Today, I did 1.5km in 5min 38sec. I waited to help Saranniya at the 2km mark, who was running her 5km run. She was running a very good pace and I decided to run with her for the last 3km. Her two km time was 9min 10sec. At the 2.5km mark, she did 11min 30sec. For the next 2.5km mark, she did 11min 44sec, which totals up to 23min 14sec for the 5km run. I would have been happy if she could do a 25min, having done a 40min 20 sec for 8km steady run last two weeks ago. I find that this is a good personal best time for her. I was happy to see that she could speed up for the last 300m of the 5km run.

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, May 27, 2013

Official Results of - Anja Tan is 18th Overall in Women Junior 10km.

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)

Nike Real Run 2013 - A Family Bonding and Outing for the Tan Eng Howe Family


My friend Tan Eng Howe has been training for the past few months, at least doing a once a week training. He does his training usually on Saturdays with the Team Flexifitness Parents, about 8 to 10 of them who will usually do a light workout and strengthening exercises every week while their children. 

From being healthy and having some fitness Tan Eng Howe ran in the recent run. He came in 85th position for the race with a time of 1hr 03min 08sec. 

His daughter Anja, 14, did 1hr 17min 24.54sec and came in 18th position for the 10km race. Mr Tan told me that his daughter used to have knee injuries. Nowadays she is not complaining about this injury.

Felicia Wong, Tan Eng Howe's wife also ran her first race and she came in 96th position with a time of 1hr 53.48.27sec.

Category
PLACE
NAME
GUN TIME
NETT TIME
women’s open
215
Helen Toh
01:26:12.24
01:24:56.18
Men’s veteran
85
Tan Eng Howe
01:04:37.09
01:03:08.46
Women’s junior
18
Tan Anja
01:18:54.98
01:17:24.64
Women’s veteran
96
Felicia Wong
01:55:16.40
01:53:48.29


Helen Toh, who had been training with us for the past few months did 1hr 24min 56.18sec. I believe that she can do between 1hr 10min  and 1hr 15min. Due to a series of hills, at the 7th km mark, she had to walk and run throughout the last 3 km.

Picture 2 - Helen Toh at the finish point of the race.



Tan Eng Howe has shared with me verbally that the reason for running these events is to know that life is a marathon. We have to keep exercising throughout our life. This will also infuse in us the need to have values of hard work, being independent, discipline, leech-like tenacity through training in running etc. The very rare thing that happened on that day was that he was able to run the race as a family and all of them completed the race with a reasonable time. I hope that other families can do the same as well. They can out for a run outing with the family to kill two birds in one stone. 

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.

Saturday, May 25, 2013

N Balance Real Run 2013 - Tan Eng Howe's family of 3 completed the race

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)

Tan Eng Howe - A family affair of 10km run for Tan Eng Howe's family.



Picture 1 - Tan Eng Howe, Felicia Wong (Wife) and Anja (Daughter)

Tan Eng Howe, 48, was my cross-country ex-school mate when I was studying in the then Saint Joseph's Institution. Both of us used to run - rain or shine. In the past, we used to run even when there was thunder or lightning. Only now I do not run when there is lightning. 

We came in third as a team for SJI in the year 1981. However, I continued my studies privately after my secondary school education while he carried on his studies at St Andrew's Junior College. 

After several years we met and only now we meet up frequently as his daughter is in our Young Champions Programme. He is also our professional photographer for our Team Flexifitness. Not only his daughter ran in today's New Balance Real Run but even Tan Eng Howe and his wife also ran in the race. 

Hence, I found that since his whole family had taken part together, I believe that this story would inspire many families to go for a run together as an alternative to other outings as well. There will be positive family bonding. 

He was ready to share with me today on his reasons for running until now and on his Real Run race experience as well.

An Interview With Tan Eng Howe

How was your training for this race?
It was quite ok until the last two weeks where I was not able to find time to run much. 

What was the distance you ran in?
10km

What was your time for the race today?
I did 1hr 03min 15sec. I was pacing myself well for each kilometers and I believe that some of the kilometres markings were not evenly spaced out. My GPS also showed that the distance covered was 10.88km, instead of 10km. 

How did you feel about your time?
I am actually happy with my time considering the challenging hills I got to encounter.

What was the time you were expecting?
I was hoping for a sub-1hr timing. 

How did you find the route?
It was very hilly to my knowledge. Especially, after the 5km mark, I met a very hilly terrain which made to get tired throughout the race. 

What is your future goal?
I would like to do a half -marathon in the near future. It is my hope to do a 55min to sub - 59min in the coming POSB Run 2013.

Any feedback that you would want to say?
It was generally a very well organised race. I applaud for the ample water points that were provided. The route marshalls were very helpful in directing people to run correctly etc. However, I would like to air some things that could improve upon the race. I still find that the baggage counter could be improved in the future. The baggage counter was at the start point at first. Later on, it was at the finish point. When it came to collecting, we were delayed. For some, they had to queue up for very long, as long as 45min to get their items.

Do you like running?
Yes

What made to carry on with running?
Firstly, it gives me direction, discipline and focuses that enables me to infuse in my work to be successful in life, health, career, family etc. My proudest moment in life goes back to the days when I used to achieve in running. Now, I believe that there are values attached to it as well that do help me in my work. I believe that running is very beneficial to me. Hence, running has to run parallel with my work.

What time did your daughter and wife do in this race?
My wife Felicia Wong did 1hr 50min plus and my daughter Anja did 1hr 15min. 





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.