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.
