Monday, September 30, 2013

Jasmine Tan - 4th in Singapore International Triathlon 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 Saranniya

Jasmine Tan - Does Personal Best time and was 4th in Singapore International Triathlon 2013

Jasmine Tan, 33, a Graphic Designer by profession, is committed to training with us, especially in running. She meets us regularly. Usually, she does not miss any form of training session in our programme. We had two runners running in the above event from Team Flexifitness. While Ranjith W. has done a personal best time, Jasmine made us proud by coming in 4th in the race. I decided to interview her on her feat in this race. 

Picture 1 - Jasmine Tan (left) and friends











An Interview With Jasmine Tan

What was the race called?
 Cold Storage Singapore International Triathlon 2013

What does it entail?
The 3 sports that are involved.
1500m (swim), 40km (cycle) and 10km (run)

What was your target?
 Was aiming for 3hr or below

Can you tell us on your split times?
39:47 (swim), 1:26:52(cycle) and 1:03:01 (run). The total time taken was 3hr 09min 40sec.

Are you happy with the time?
Was a little upset with the timing as I thought I could have run faster if I didn't get a sprained foot at the start of the race.

How did Team Flexifitness training have helped you so far? 
(Please be frank with your opinion). 

My running improved quite a fair bit from before. Coach Ram make me run faster than I could ever imagine.

How was the weather?
It was raining in the earlier part of the race but cleared up during the race.

How was the support?
Okay, but it could have been better.

How was the terrain?
The swim was fine as the sea was quite calm, cycling was a bit dangerous as there were a lot of shape bends, the run was okay.

What is your next move in triathlon/ironmen/running? 
Ironman 70.3 will be next.



 https://www.facebook.com/flexifitness.runningcoachsg



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, September 29, 2013

No More Wasting Time for Jennifer Quek, 41, who did 3hr 48min 53sec in Berlin 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 Saranniya

Picture 1 - (Right to Left) Jennifer Quek, female friend, Kenneth Lai, Desmond Soh, male friend.

I can fully remember that I have overtaken Jennifer Quek, aged 41, in all tempo runs, except for 15km runs. Jennifer has recently done a sub-1hr 19min for 15km twice that made Coach Rameshon utter that she has the capability to do a sub-4hr for the Berlin International Marathon race, maybe even a sub-3hr 50min so long her mind is strong. Judging from her race time, I believe that she must have used her mind. 

Picture 2 - The carefully selected lucky apparel before the Berlin International Marathon 2013

She has been closing in on the gap between her and me our tempo runs between the distance of 8 to 10km recently. In the Army - Half marathon held in Singapore, a month ago, Jennifer did a time of 1hr 51min 31sec for the race, breaking her half-marathon time significantly by nearly 8min. In the past, her personal best time was 1hr 59min 55sec in Great Eastern Half-Marathon race 2012. 

As for this year's Army Half-Marathon 2013, I was one of those who were there to see her complete her race and also to feel happy for her. She is one of our Team Flexifitness athlete who has been making vast strides in running recently. It is all progress, progress and more progress by her. She has this winning formula in her. I also note that she is very careful about training and diet. There are a few things that I have picked up from her.

Very recently, I have written about her interview where she gave the below - mentioned data to me late. I was not able to put it up. What a waste! There were important information about her previous timing.

However, since she has done faster than a sub-4hr personal best time - a 3hr 48min, I have collected the data that Jennifer had sent to Coach Rameshon on her previous data of running achievement. Judging from her time, I felt that it was good that she did not waste time anymore and came under this program to improve. While running the Berlin International Marathon, at the half-way mark, she has bettered her Army Half -Marathon personal best time by 48sec. This is a phenomenal effort by her. She did a time of 1hr 50min 53sec at the half-way mark. It was a great feat by her. Nearly a month of improvement of her personal best time in her half-marathon while running a marathon. I can't believe it!

Having said that, I would like to put up the previous blogpost on Jennifer's interview in this article and the below - mentioned data for people of all walks of life to see and get inspired by this veteran lady who runs like a young lady. I would like to say, well done! 

Just I will put up a comparison of the timing of the runners who ran the Stanchart Marathon 2012, especially the veteran runners time. 

Split timing for Berlin Marathon 2013
5km - 26min 18sec
10km - 52min 41sec
15km - 1hr 18min 41sec
20km - 1hr 45min 07sec
21.1km - 1hr 50min 52sec
25km - 2hr 12min 21sec
30km - 2hr 40min 10sec
35km - 3hr 07min 40sec
40km - 3hr 36min 10sec
42.2km - 3hr 48min 33sec
 -----------------------------------------------------------------------------------------------------
A previous interview that I had conducted is in this blogpost


2012 Stanchart Marathon Women Veteran results - Jennifer's time is ranked 10th in comparison.


Full Marathon Masters Women’s Open
Pos First Name Last Name Nationality Gun Time
1 MARGARET WANGUI NJUGUNA KENYA 02:53:29.53
2 VALENTINA POLTAVSKAYA UKRAINE 02:57:39.31
3 HAYLEY HOLLE UNITED KINGDOM 03:22:14.67
4 EMER BREEN UNITED KINGDOM 03:27:25.11
5 ITSUKO TANAKA JAPAN 03:29:50.88
6 JANE KANIZAY AUSTRALIA 03:41:57.39
7 MASAKO NAKAI JAPAN 03:41:58.65
8 YUKA TAKEHIRO JAPAN 03:46:00.49
9 YEUNG MEI LUN MELISSA HONG KONG 03:47:17.38
10 JUDY LESLIE UNITED KINGDOM 03:50:08.40

Name: Jennifer Quek






Half Marathon

Year Timing Race Name
04-Dec-05 2h:31m Singapore Standard Chartered Marathon 2005
04-Mar-07 2h:19m Hong Kong Standard Chartered Marathon 2007
14-Jun-09 2h:08m:13s (net) Laguna Phuket Marathon 2009
29-May-10 2h:07m:45s (net) adidas Sundown Marathon (Half) 2010
30-May-11 2h:02m (net) adidas Sundown Marathon (Half) 2011
04-Sep-11 2h:05m:10s (net) Army Half Marathon 2011
09-Sep-12 1h:59m:40s (net) Army Half Marathon 2012
11-Nov-12 1h:59m:55s (net) Great Eastern Women 2012

01-Sep-13 1h:51m:31s (net) Army Half Marathon 2013 Flexifitness Training






Full Marathon

Year Timing Race Name
03-Dec-06 4h:52m:43s (net) Singapore Standard Chartered Marathon 2006
07-Dec-08 4h:50m:34s (net) Singapore Standard Chartered Marathon 2008
06-Dec-09 4h:31m:13s (net)  Singapore Standard Chartered Marathon 2009
05-Dec-10 4h:43m:11s (net) Standard Chartered Singapore Marathon 2010 (Pacer for 4:45 timing)
01-Feb-11 4h:16m:21s (net) Toyko Marathon 2011
01-Feb-12 4h:12m:18s (net) Toyko Marathon 2012
22-Apr-12 4h:18m:51s (net) London Marathon 2012
29-Sep-13 3h:48m 53sec Berlin International Marathon Flexifitness Training
































































https://www.facebook.com/flexifitness.runningcoachsg


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.

Excellent PBs by Team Flexifitness Athletes in Berlin Marathon 2013, 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 Saranniya

Desmond Soh, Jennifer Quek, Leong Hong Yew, Andrew and Kenneth Lai set sail to Germany to do the Berlin Marathon 

They did us proud today. Updates were given by Lim Thow Wee. Thow Wee mentioned today to me in the SMS," All your students PB today! Inclusive of Moses!Congrats! Andrew was having an injury before this, so he is prepared to take a risk."

Picture 1 - Standing Men (left to right) Kenneth Lai, Coach Rameshon, Marcel Sng, Hong Yew Leong, Lim Szer Khee and Andrew Chang. Front Girls (left to right) Jennifer Quek, Tarandeep Kaur, myself, Divya.


Half-way 21.1, the timing was 
Andrew Chang - 1hr 37min 48sec
Jennifer Quek - 1hr 50min 53sec
Kenneth Lai - 1hr 52min 58sec
Desmond Soh - 1hr 53m 31sec
Leong Hong Yew -1hr 53m 33sec

Full Marathon Timing
Desmond Soh 3hr 41min 01sec
Jennifer Quek 3hr 48min 34sec
Kenneth Lai 3hr 51min 57sec
Leong Hong Yew 3hr 47min 05sec
Andrew Chang, who took the risk with injury pull out of the race at 22km. 

We hope that Mr Andrew Chang is not unfazed by this and will persevere in his running passion and pursuit. Nearly all got their personal best times.

If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachs


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.

KL Marathon 2013 - 3hr 17min 02sec (Official), Moses Ng From Singapore 5th in Men Veteran

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)


Moses Ng - Future sub-3 is in the making


Moses Ng has done a near 40min flat in our 10km time trial, very recently. I felt that this fine gentleman, even though is getting older, 47 years old now, by his mere will power will one day do a sub-3hr in a marathon race. 


This is the conversation of Moses Ng in his run in KL. It will be inspiring for many to read about his upcoming interview.


"Today's race was not as smooth as I wanted...strangely my left hamstring pulled just after 20km...I wasted a few minutes stretching it by the roadside with a half mind of stopping the race....but I told myself I can't give up and pressed on....from then on it was plain sailing never hit the wall and no cramps...strange... I finished unofficially a PB of 03:17:21 as I didn't wear a watch and 5th position...very encouraging...confident of doing better in my next race".



If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachs



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.