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 R
Picture1- Jennifer only person with cap standing in front of the photo
Jennifer Quek, 41, did her best time for marathon in Singapore by doing a time of 4hr 01min. Coach Rameshon, although has a personal best time of 2hr 24min 22sec in Chiengmai SEA Games 1995 marathon, his personal best time done in Singapore as a local runner is 2hr 34min 02sec In Singapore Intentional Marathon 1994. It is difficult to run a good time here in Singapore as it is hot and humid climate here.
Two weeks before the marathon, Jennifer was sick. She was not able to train at all. According to Coach Rameshon, he feels that this must have made her stamina to drop by 30 to 50 percent, guessing from research studies on a drastic drop in maximum oxygen uptake of 100% in three weeks of not doing any activity.
Hence, as for Jennifer, she has her personal best in this hot and humid Singapore for the marathon. IN cold climate country like Berlin, she has a personal best time of 3hr 48mins done in the Berlin Marathon.
As a training partner, I feel that Jennifer is a good role model
that we can all learn from. She is someone who always pays attention to the
other aspects of training that Coach Rameshon emphasizes, and also apply those tips being taught.
She, as I know her, is a very careful person when it comes to diet. She is also a hardworking
lady. Most
importantly rain or shine she is always at the training ground without fail, unless there is something urgent that she has to attend to on that day.
This shows that with the consistency one can definitely do well in running.
Coach Rameshon has mentioned that
she has a good cadence and is an economical way of running. He has also mentioned that within the next 6 months she should be doing a time between 3hr 35min to 3hr 47min in a marathon. This he says that can be done as long as Jennifer remains consistent in training.
While she keeps improving, it would be good to hear her out on her goals and target in running
What is the timing you did? What is your split timing?
I completed it at 4:01:35 with the following spilt timing:
5km: 27:16
10km: 55:18
15km: 1:21:29
20km: 1:49:37
25km: 2:17:57
30km: 2:47:05
35km: 3:19:30
40km: 3:48:24
42.195: 4:01:35
Are you happy with it?
Yes, I feel good with this timing as I had to drop my mileage to zero 2 week before the race due to fever. So I just tell myself to do my best for this race. There is always another race ahead.
What was your target?
I was hoping to maintain the same timing I did in Berlin, 3:48.
How was the race route?
There is room for improvement on the race route towards the end. It's too crowded and messy. Some road is not properly closed, where I can see cyclist cycling (or non-participating runners running) towards me. Hopefully, in the future, we can have a separate route for the full marathon itself which make the race look for respectful.How was the support during the race?
The support seems weak compared to many other countries. Supporters are mainly at the finishing line. Barely see any supporter crowd at the starting part of the race.
How was the weather?
Weather is cooling but humid which make hydrating very important.What is your next target?
I am hoping to qualify for the Boston Marathon in the next 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.
