My Standard Chartered Marathon Time - 3hr 10min 17sec - 10th in Masters International Open

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)

Standard Chartered Marathon Singapore 2013




Today, I came in the tenth position in the International Masters Open race for men. 1st, 2nd and 3rd position, and also 4th and 5th position came from Kenyan runners by the name of Kipkoech Bowen (2hr 23min 22sec), Kuino David (2hr 31min 36sec) and Christopher Rono (2hr 33min 31sec), who were first, second and third position. 

As for me, I am happy that I came in the tenth position of the International Masters Open for marathon race with a nett time of  3hr 10min and 17sec. I also realised that I was the only Singaporean who came in the top ten, where the rest of the position was taken by other countries runners.

The next good news is about my former Hwa Chong athletes, Teng Jian Hong, S. Jeevaneesh, Mun Yong Liang, Jian Ler, Augustine Tan and Darren Toh coming in second for the Men Ekiden Race. It is good to see them continuing to run and compete. I hope to see them progress. 

Pic - The Hwa Chong Team Lee Jian Ler, Augustine Tan, Teng Jian Hong, Darren Toh, S. Jeevaneesh and Mun Yong Liang winning $1750 for the Ekiden race for men.

As a matter of fact, my real training actually came in the last 1 month. Usually, I take about 3 months to train for a marathon. 

I would like to thank Flexifitness athletes who came to support us by cheering towards the last portion of the race and to those who have supported me in Face book.

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.

My Last Advice - Enjoy the run and hydrate all the way.

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)

Hydration - Do your best to drink in all drink point station

When you run, you lose water, glucose and salt. If you do not replace this, one will experience the onset of muscle fatigue during the run, especially in endurance sports like a marathon, triathlon, ironman races etc. It is good to replace this by drinking not just water but by drinking electrolyte drinks, which has the three components, water, salt and glucose. 

Glucose gives you energy, while salt is to prevent cramps in the body. Water depletion can cause low blood volume and it can hamper a race. 

My take is to drink water and electrolyte/isotonic drink together when you pass by a point. Don't just drink the isotonic drink. If it is concentrated, it causes increase the blood viscosity, simply said it means that you may slow down the oxygen transport system due to the increase in the thickness of blood. Water helps in reducing the blood viscosity, thereby increasing the efficiency of the oxygen transport system, the movement of blood from the heart to the working muscle and vice versa. 

My advice is for people to keep taking water and isotonic drinks at each water points. Keep drinking so that you do not face dehydration. Drink about 200ml per water point as a minimum guideline or more till it is about 400ml per water point. Even if you do not like the drink, you must keep drinking all the way to the end. 

My last advice is to not panic and do some frantic things. Keep calm and do what you are supposed to do. If you want to change anything, tell your mind that you will change this in the next race, not for now. Abrupt change or doing something that you did not try during the training may derail your race plan. 

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.

Stanchart Marathon 2013 - Final Strategy for the race - Do my best in all circumstances.

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)

Doing 100% - It is the only thing that will make me happy.

In all races, I have learnt that the most important thing to do is to do one's best. I tell myself that if I do not do well in a race and I have already put in my 100%, I will be the happiest man. Every time when I do this, I usually end up doing well. This is a phenomenon for me.

In Gold Coast Marathon 2013, July, I wanted to stop at 32km mark. It was the same mark that affected Flexifitness athlete by the name of Lim Thow Wee, 2hr 53min 01sec runner. I hit the 35km mark in 5min 00sec per km on average, after not running any marathon since 2008 Stanchart Marathon. 

I was happy with the time at the 32km mark, but I could feel that I have already hit the wall. I started slowing down a lot to the point I had to stop and was facing glycogen depletion in my leg muscles. A number of times I stopped.

It was at this point that I was having the contentment of doing 5min 00sec per km on average, I was pondering on stopping as I was hitting the wall. It was at this point that I told myself that I have not run any marathon since 2008. It was an opportunity created for me to finish the race and I did not want to let down myself. 

Automatically, my mind told me to not bother about anyone beside me but to complete the race and get the finisher t-shirt to show myself that I can cross the marathon endpoint, after having a long - term injury which lasted 3 years. 

It was this injury that is helping me to get many of my athletes and friends to be injury-free. From October 2011 till now, I am now without any form of serious injury. Special thanks should go to God. 

Third Strategy - I will do this if I don't feel fresh just before the start of the race. 

Having said that, I would now discuss the third strategy that I might take in this Stanchart Marathon. If I do not feel good just before the race. I will stick to a pace of 4min 30sec per km pace for the first 10km and then do 4min 20sec per km pace for the next 10km. At the 20 to 30km mark, I will do about 4min 10sec. After the 30km mark, if I feel better, I will be aiming to do 4min to 4min 10sec per km pace for the rest of the marathon distance. 

Hence, my strategies really depend on my feeling on that day. Surely, I will ensure that I will be at the start point at least 1 1/2 hour to do all the toilet business, warm-up etc. 

Today's sleep is very important

That is why, in order to stay fresh before the race, for Friday and Saturday, I have decided to rest totally and not do any form of running. A one day's rest is not enough for me, I guess.

Now that I have discussed the three strategies, it is highly likely that I am going to choose one of them for sure. I hope that you have yours also. 

Last year, while I was warming up with Ashley Liew, the defending champion for Stanchart Marathon 2012, who will not be running in this year's Stanchart Marathon due to his commitment in running SEA Games in Myanmar in mid-December, people thought I am really running the Stanchart 2012. I did not run as I wanted to take care of Ashley all the way. As for this year, I have finally decided to take part as I am hoping to progress my time from 3hr 55min in Gold Coast Marathon 2013 to sub-3hr 32min for the Stanchart marathon 2013.  

I just hope that I don't fall sick. I also wish that many out there get good sleep today, as today's sleep is very important than tomorrow's sleep. Sleep well until you feel very fresh tomorrow. 

Tomorrow onwards, it is a good idea to hydrate well before this Sunday's race. My hope on that day is for you to go for a steady-state and to do a good time. Wishing all Standard Chartered Marathon 2013 participants all the best in the race. Just remember not to miss any of the hydrating points along the way during the race. This is my two cents worth of advice to all participants.

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.

My Different Strategies in Running Stanchart Marathon 2013 - Part 2

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)

Strategies - Important to do well in races, it is good to race with a game plan.

A game plan is vital for doing well in running. In the year 2007, I coached Daniel to win in the Stanchart Marathon race. He was the champion. Our strategy was to run together and hope that one of us win. However, if we are being challenged by any, both of us were willing to be pushed by our opponent to the end. We knew from our workout times that we stand a very high chance of winning that year. 

Daniel Ling did 2hr 46min for the race and came in as the local men champion. In 2008, I won the Stanchart Marathon 2008 race. In the year 2009 till the year 2012, I did not run in the Stanchart Marathon race. 

In this year's Gold Coast Marathon 2013, I did a 5min pace all the way till the 32km mark and hit the wall' at that point due to the fact that I had to consume predominantly a complex carbohydrate diet a week before the race. The reason for me to consume the carbo diet all the way was because of the need to make my weight to go down more so that I am confident to finish the marathon. It was found to be difficult to go down in weight.

Anyway, from the past, it is my usual practice to consume 3 days of a diet which is predominantly made up of fats and protein with limited carbohydrates, from Monday to Wednesday. From Thursday to Saturday, I will consume a diet which is made up of low glycemic index food. I do take some fats and protein but it is at a very limited level. 

The knowledge of this is very important and an athlete's knowledge of food is vital for doing well in running a marathon. 

With this knowledge, one can succeed in getting beyond 'hitting the wall' of a marathon. 

In the second part of my running strategy, I have planned to go to a 4min per kilometres for the first 10km. After that, I am thinking of doing 4min 10sec all the way and wait for the 32km mark. If all goes well, I will do the same pace all the way till the end. If things go wrong, I will go at 4min 30sec to 5min pace so that at least I can do a 3hr 20min to 3hr 32min for the entire marathon. This I believe, is the worst scenario that I can picture for myself. 

Only if I feel fantastic, after 10km, I am going to go all the way with 3min 50sec to 4min pace till the end.  In a marathon, anything can happen. The feeling during the run after 10km is very important and we should act accordingly. 

Since I have done sub-2hr 30min 5 times already I think that there is nothing to prove. My actual reason for running is to motivate those at the age of 40 and above. Hence, it is a 'nothing to lose' concept that I am going to take to run in the marathon. 

Overall, I am ok with any form of results. I just would like to wish the runners running in the race to not put on weight by eating a lot of carbo in the last 3 days. My advice is to eat appropriately and not overdo it and gain 1 to 2kg of weight. All your efforts will go to waste in the end. I hope to see many do well in the race by manipulating the diet in the last few days in order not to go into glycogen depletion during the last 10 to 12km, where all the glycogen is no more in the muscle and liver. 

By being careful in the last few days prior to the marathon, one can increase one's glycogen to 200 to 300 %, in the muscle and liver combined, so that one can run fast all the way in the coming marathon. I have not mentioned this in the past blog post. I believe that this knowledge may help one to succeed in the upcoming Stanchart Marathon. 

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.

My Different Strategies in Running Stanchart Marathon 2013 - Part 1

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)

Strategy - There is no such thing as no strategy.

So far, I have taken part in as many as 50 marathons. Before the run, usually, I will come up with a strategy. 

In this Stanchart Marathon, I realise that my aim is to do a minimum 3hr 20min. However, since I am taking a bigger risk of aiming to run a sub-3hr run in the race, I do not mind a 3hr 30min as a progressive time to reach before I aim for a sub-2hr 50min next year and attempt for a sub-2hr 45min or a sub-2hr 40min in the year after next. I feel that I can do it!

One of the alternative strategies that I have in my mind right now is to run the first kilometre in 3min 30 to 3min 35sec pace. I have done this in the year 2007 and 2008 for Stanchart Marathon. Later on, in the race I am intending to hang on to a 4min to 4min 10 pace, throughout, from the start till the end. The biggest challenge for me is only when I hit the wall at the 32kilometres mark. Anything can happen here. Research shows that the glycogen stores that we have in the body can only last us to run hard for 1st one hour only. Then, fats, as an energy source, comes in as the next predominant source of energy in the race. Fats can slow us down a lot. 

I have done carboloading for the first two days already and told the group of runners that they have to carbo-load scientifically. In Gold Coast marathon this year, I was not able to carbo-load well enough, as I took carbohydrates predominantly all the way for the 7 days prior to the race. I believe that by taking predominantly fats and protein for the first 3 days and the next 3 days with carbohydrates, I will be able to overcome the 'hitting of the wall'. 

Hence, this is going to my strategy out of the 3 strategies I have.

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.

Flexifitness Athlete Tarandeep Kaur Speaks About her 3hr 50min 00sec San Sebastian Marathon.

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)

Tarandeep Kaur - A big personal best time in San Sebastian Marathon 2013.

As I know Tarandeep, she is progressing very well from a sub - 4hr runner marathoner to a 3hr 50min 00sec runner in the recent San Sebastian 2013. I have written about her summary of the run in the last blog post. Let us hear from her on her feat in this marathon. 

 

An Interview With Tarandeep Kaur.

How was the route generally?

The route was quite flat. 

How was the weather there?

Weather was very cold and slightly drizzling. 

How was your preparation for the race?

 I didn't prepare very hard for this race as I was travelling a lot and had exams and interviews. Also, I twisted my hip 3 in September and it had not recovered so my mileage was less than 70 a week as it was too painful to run more. 

What was your actual time for the race?

3hr 50min 00sec

What was your expectation of the race?

No, actually I did not think I would go sub 4 hours because my injury was hurting after 3km of running. Also, I had a small accident in the morning of the race and I cut myself so was bleeding a lot. 

What was your strategy in the race?

My strategy was to keep it constant for the first 38km and then kick. I managed to do that because for my last 3km I did sub-5mins per km and overtook many people including guys so it was a nice finish. Also, the route finishes at a track so that's nice too. 

What are your plans?

No plans for the next race. Now I want to focus on recovering and healing this injury because it has been with me for too long . In the long term, I am hoping for a 3hr 40min to 3hr 45min.



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.

Flexifitness Athlete Tarandeep Does 3hr 50min in San Sebastian Marathon 2013

Tarandeep Kaur - A new personal best time for her. 

By Saranniya R




Today, 25th Nov, 2013, one of Flexifitness athlete, Tarandeep Kaur, a Singaporean by birth, who is studying for her Masters in overseas, has done a new personal best time of 3hr 50min for the San Sebastian Marathon 2013, yesterday. It may be a 3hr 49min. We are waiting for some confirmation on this.

On 28th April, 2013, Tarandeep did 3hr 54min 59sec for Madrid Marathon. That means that she has done a personal best time, not forgetting that she has been nursing an injury for a long time.

We would like to congratulate Tarandeep for her progressive improvement in her current marathon result.

www.runningcoachsg.com

Stanchart Marathon 2013 - Exciting to Uncertainty

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)

Stanchart Marathon 2013 - Many local tops will be running in this race

Picture 1 - Athletes Derek Li (left) is running in this year's Stanchart Marathon while Lim Thow Wee (right) 2hr 53min 01sec will not be running.

Although I am running in Stanchart Marathon 2013, I don't think that I will be able to do the personal best that I did in Singapore International Marathon 1995 which was 2hr 34min 02sec. A calf strain affected me or else I would have done a much faster time for this race. With 3 years of absence of not running from 2009 to 2012, in any marathon, finally, I ran and completed the Gold Coast Marathon 2013 in 3hr 55min. I am hoping to get better over time.

One reliable source, a gentleman, who is also a runner, told me that he met Mok Ying Ren and asked whether the latter is running in the Stanchart Marathon 2013 race. According to him, he told that Mok affirmed that he is running in the Stanchart Marathon race 2013. Whether Mok is running or not, it is still uncertain for us until he really runs in the Stanchart Marathon 2013 race.

That means that many are running in the Stanchart Marathon except for Ashley Liew, who was the 2012 champion, and Lim Thow Wee etc. 

Well, Derek Li, the top contender for the championship, this year, has done a 2hr 47min in Gold Coast Marathon 2013 and might do a better timing if things go well in this race. We wish him all the best!

As for Ang Chee Yong, he may go for it as he has been coming in second local in the 2012 and also the 2013 Stanchart Marathon. The championship has eluded him for a number of times and that means that anything can happen this year. It is who dares wins.

Hoong Wei Wong, Sundown Ultramarathon 2013 champion may spring a surprise by coming in top 10 or even top 6 in the upcoming Stanchart Marathon race. 

As for the Flexifitness athletes, we have myself (1hr 30min in Spinx Half-Marathon 2013), Jensen Toh (4hr 59min in Cebu 70.3km) and Moses Ng (1hr 26min 27sec in 2013 Army Half - Marathon and 3hr 17min in Kuala Lumpur Marathon 2013) running. We should be able to get at least a minimum 3hr 20min if things do not work well. 

If things go very well, one or two of us may do a sub-3hrs in this coming Stanchart Marathon. Right now, Jensen Toh looks like a contender for top 6 positions in the upcoming race as he has done a 30min 33sec personal best last week in the Flexifitness 8km Time Trial while I did 31min 34sec. 

There are some runners who are capable of doing a 3hr 10min to 3hr 20min or faster that I know who are also running in the Stanchart Marathon 2013 race, but they told me not to reveal their names as they do not want to promise anything and they are in a conditional phase for a foreign race. 

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.