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
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
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.
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
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 | |||||||||||||||||||||||||||||||||||||||||||||
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.
