Is sub - 2hr possible for Marathon? - New World Record Broken is 2hr 02min 57sec.

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)

Is a Sub-2 hour Marathon possible? History may shed some light

May 21, I have written an article on breaking the sub-2hours, is it possible? 

News Today

Kenyan Dennis Kimetto, 30, broke Wilson Kipsang's marathon world record by 26 seconds in Berlin today, coming in first in a time of 2hr 02min 57sec.

Dennis was able to pull away from Mutai, the former world record holder (2hr 03min 38sec, 2011 Berlin Marathon) with about four kilometres to finish. Dennis became the first man to complete the race in less than two hours and three minutes. As for Mutai, he also did a personal best time. 

Since 2007, the world record has been broken in Berlin Marathon about 5 times already and it is now known as the fastest international marathon course in the world. 

Tirfi Tsegaye won the women's race in two hours, 20 minutes and 18 seconds, seven seconds, beating her fellow Ethiopian Feyse Tadese in the race.  

As for Flexifitness, Jonathan Kang ran the race. With his previous marathon best of 3hr 04min, he was planning to do a sub-3hr 04min, with his minimal training mileage. Lim Thow Wee send an SMS to me that Jonathan did a time of 3hr 02min 56sec. 

Flexifitness would like to congratulate Jonathan Kang for his fine performance. 

Sub - 2 hours - Will this ever happen? Read on.

Picture 1 - Sri Chinmoy predicted that the world record will be sub-2hrs overtime. 

The Late Sri Chinmoy (http://en.wikipedia.org/wiki/Sri_Chinmoy), who was Olympian Carl Lewis' guru, wrote in a book which stated that the world marathon time will get faster over time to the point that it will cross the sub-2 hour barrier. Sri Chinmoy, at around age 70, was, in fact, able to carry dignitaries, with one hand. He showed this feat many times to the world. Sri Chinmoy, himself, was able to do an amazing incredible thing that one may say, " It is impossible". Once a newspaper article showed him carrying the then Singapore's top bodybuilder Fantomein Ali, with just one hand, lifting him up fully. Sri Chinmoy had athletes who broke several world records and it is in the Guinness Book of World Record.  His organisation also had organised several ultramarathon races in the USA during the 1990s. Some world records were set in races organised by his group. I was one of those inspired by Sri Chinmoy.

Picture 2 - Sri Chinmoy - Always believed in exercise and yoga 

Somewhere in the early 1990s, I read Sri Chinmoy's book about running. He answered several of my questions on running and how to train, improve, and how to become faster etc. He inspired me greatly on why a runner does not have to be a non-vegetarian. He wrote too of the diet to take if one wants to do well etc.

At that time, I knew that the world record holder was Belayneh Dinsamo from Ethiopia, who ran in the Rotterdam Marathon in the year 1998. Belayneh Dinsamo did 2hr 06min 50sec and broke Portuguese Carlos Lopez's world record of 2hr 07min 12sec, which was set on the year 1985.

In the year 1993, when I was studying at Loughborough University of Technology, England, I did not believe that the world record set by Belayneh Dinsamo will be broken. At the same time, many others also felt that the time set was incredible and that it will be impossible to break the 2hr 06min 50sec barrier.

Then, in the year 1998, Ronaldo Da Costa, from Brazil, amazed everyone when he ran and improved the world record to 2hr 06min 05sec, in Berlin Marathon. Shortly after, Moroccan Khalid Khannouchi broke the world marathon record to 2hr 05min 42sec in the Sept 1999 Chicago Marathon. Khalid became a USA citizen later on and he improved his time to 2hr 05min 38sec, his second time breaking the world record. He did this in the London Marathon in the year 2002, Sept.

I thought that from here onwards there will be no more world records to be broken, as it was getting harder to run faster. Then came Paul Tergat of Kenya, 5 times World Cross-Country Champion appeared and he ran in Berlin Marathon, in 2003, September, and did 2hr 04min 55sec.

Picture 3 - (left to right) Daniel Ling, Khalid Khannouchi and I

 

Although Paul Tergat had many incredible wins in the World Cross Country races, I still felt that no one will be able to break the world record from then on.

Picture 4 - Haile Gebreselassie and Paul Tergat, great world athletes

           

Subsequently, Haile Gebreselassie from Ethiopia, who had broken several world records between 1500m and half-marathon races, ran in Berlin Marathon 2007, Sept, and set the world record to 2hr 04min 26sec. Haile switched his races to 10000m to the marathon. His main focus was half-marathon and marathon races.

Picture 5 - (left to right) Rameshon, Haile Gebreselassie and Daniel Ling

From that point, Haile had several ups and downs in marathon races. His success came later to him again. With confidence in bringing the world record further, he answered to the question of a reporter on whether he can do a sub-2hr 04min barrier. He told, "I will show you!". When I was running to complete in the Berlin Marathon 2008, I heard from the announcement that Haile had broken the world record to 2hr 03min 59sec. Haile was commenting to the massive crowd on his incredible feat. That was fantastic. 

However, I did a time of 3hr 31min that year in the 2008 marathon race in Berlin. I was a bit disappointed in the race that year. It is still fresh in my mind now.

After September, with the inspirational story of Haile, doing a sub-2hr 04min, I decided to do The Standard Chartered Marathon in the year 2008. In that race, all three of our group runners - consisting of myself, Daniel Ling and Dr Ben Tan - came in first, second and third, respectively. 

I did 2hr 49min at the age of 43 years of age and that was the time that Dr Ben Tan, third in the race did his sub - 3hours with us. 

Picture 6 -  (left to right) We three were first, second and third, with Daniel Ling (2nd), myself (2nd) and Dr Ben Tan (3rd) in Standard Chartered Marathon 2008.

As for the story on progressive world records broken, I felt that the way the world record was broken were thought-provoking. I was very surprised that the world record was still going to get better and better over time. 3 years later, Kenyan Patrick Makau showed that the impossible world record set by Haile could still go down. He ran in the Berlin Marathon, Sept 2011 and he did 2hr 03min 38sec. In the year 2013 year, the world record was broken again and it went down to 2hr 03 min 23sec by Wilson Kipsang. The record was done in the 2013 Berlin Marathon, in September. 

As the world marathon record is 2hr 02min 57sec by Kenyan Dennis Kimetto, we are left with an improvement of 2min 57sec plus to see the breaking of the sub-2hr barrier for the marathon. I am firm that nothing is impossible. 

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.

How Sports Develops Values in Our Children? By Focusing on the Family

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)

Values in Sports

I read this piece of article and was impressed with it. I believe that values are developed by sports. Values are important to be taught when a child is young. They should be taught to be humble and not to be proud. When they do something wrong, it is good to own up and correct oneself. If one's team-mate is making a mistake, it is good to point the mistake of the wrongdoer. I believe that that is true friendship. In this way, one develops one's leadership and intergrity; by doing this action courage is developed.  Many do not like to correct a friend's mistake. If you are a good friend, you would think about the wrongdoer's benefit of knowing the mistake and correcting oneself. 

Life is about perseverance as life is a marathon journey of ups and downs. Whether we win or lose, it is important not lose our values. If we intend to lose values, it is deemed that we have lost ourselves. 

Hence, I am posting this very good article which was posted by Moonlake in face book. She told me that the topic was from the Focus on the Family group. I hope you enjoy. 

From - Focus on the Family

Being involved in sports - whether seriously or for fun - gives our children opportunities for growth. Here are 6 values to inculcate in our children as they participate:

#1: Teachability

No matter how much an athlete accomplishes, he always has room to grow. To excel, he must be eager to learn and willing to accept instruction.

The bigger issue here is humility and respect for authority. The coach might make decisions your child doesn't agree with; the referee or umpire might make a bad call. Still, your child needs to learn to deal with his frustration in a positive way.

Tip: When things don't go well for your child, be willing to speak the truth. That might mean saying, 'Your coach is testing your character and your loyalty.' Or you might say, 'You can't control what the coach decides, but you can control how hard you work to get better.'

#2: Integrity

Martin Luther King Jr. used to talk about an "11th commandment" that prevails in America: "Thou shalt not get caught." Many people still live by that tenet. But we must call our children to honesty and integrity, and sports provide opportunities to do that.

Modeling is the key to teaching your kids integrity. No matter what you say, your kids will remember your actions more than your words. Your integrity is reflected in the way you cheer at your child's game and the way you talk about the game afterward. Would you give back a victory in order to do the right thing? What is your attitude about stretching the rules in order to win?

Tip: The best way is to lead by example. So for example, if you are playing football with your son, and the referee awards you with a penalty kick because the opponent fouled you - and you know that he didn't, you just fell - be honest about it. This provides you with an opportunity to show that you value integrity more than winning.

#3: Perseverance

In the heat of competition, your child will face defeat and failure. In football, your son may let an opponent race past him for the game-winning goal, while your daughter may lose out in first place in her school's swimming competition by 0.5 seconds. It's important to teach your child how to deal with failure in a positive way. That lesson, learned under pressure, will help prepare him to succeed — in sports and many other areas of life.

Tip: Be honest with your children, and avoid sugar-coating things. Help them by reviewing what led to the mistake, encourage them to deal with the disappointment, and then to look forward by seeing what they can do better in future.

#4: Positive attitude

Gifted athletes don't necessarily make the best players. Often, a coach will keep them on the sideline because of their bad attitude. The coach knows this player can bring down the whole team. Likewise, the best teams are not always made up of the greatest athletes, but when they accept their role on the team and have a positive attitude about it, they can win. These players focus on the team and the greater good, not their own concerns.

As adults, we know that attitude determines how far we go in life - so it's important for us to inculcate a positive attitude in our children.

Tip: Your support and encouragement will help your child to maintain a positive attitude. Praise your child for her positive attitude above her good performance. When things are a bit rocky, challenge her with the notion that one optimistic person can set the tone for the whole team.

#5: Respect

As you know, there's a lot of posturing and "trash-talking" in sports today — even in kids' games. In the heat of competition, your child may be tempted to put another player down or pump himself up. He's trying to feel important. But it's vital that we teach our kids to show good sportsmanship even during on-the-field battles.

They need to learn to redefine what "winning" means. If they win a game but disrespect or humiliate other players, it's not winning.

Tip: In football, teams usually shake hands before or after the game. This is a good practice you can consider getting your child to adopt. Also, take note of the sports figures they admire; when they model respect, casually point it out and suggest that it's a good example to follow.

#6: Self-esteem

Sports will bring out the unique characteristics of your children. It will help them discover their talents, gifts and abilities. Maybe your son can't jump high enough to touch the net — but he might be a good shooter from the outside. Maybe it's clear your daughter will never be the star of the team — but perhaps her teammates all look to her for encouragement. Whatever the case, your children will learn a lot about their strengths and weaknesses.

Tip: The performance-oriented nature of sports will give you many chances to cheer your children on and affirm them. Regardless of this, let them know you love them simply for who they are. Beyond their sporting performances lies an individual with character and heart, and that's something to be praised.

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.

Jennifer - An Interview on her coming Osaka Marathon 2104

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 Saranniaya Rajendran

Jennifer - Hopes to do a 3hr 45min in Osaka Marathon 2014

Jennifer Quek, 42, came for training yesterday and disclosed to me while interviewing, that her personal best time in the past was 1hr 08min for 10km. She was very pleased on doing a 50min 48min in POSB Run 2014, held just a few days ago. 

Yesterday she did another personal best time by doing 59min 35sec for her 12km run. 

As I have given an introduction of her just yesterday, in my earlier blog post, I would like many out there to read her interview - on her constant progress and on her iron discipline to run despite very tough work out there.

I was surprised to find out that she had to continue her work after training. She came to training tired from her work and did a personal best time of 59min 35sec for 12km and she had to continue with her work. What an iron will she have?

I am very impressed with her managing time to train and work, and having time for family as well.

An Interview With Jennifer Quek

What was your time in the past for 10km?

It was 68min plus, before joining Flexifitness.

What is your time now?

My current time is 50min 48sec for 10km POSB run. 

Are you happy with your time?

I am very happy as this is the first time I am finally crossing the sub-50min barrier. I was on top of the world to see myself coming in the top 10 in the individual category. I somehow came in 10th in the Women Open section of the race. In the past, I could not dream of it even. 

How was the organisation of the race?

As for the water points, the split points were good. Every 3km, approximately, there were drinks. The part I like the best of this race is that I did was not blocked in any way from the start to the finish. As far as I was concerned, I did not see or go through any form of bottleneck. Thanks to the organisers. 

Do you like to come back for this race?

Most Definitely! I would like to come for this race. I like the ambience as well. 

What is your aim for the 2014 Osaka Marathon, which will be held on 26th Sept 2014? 

My aim is to do a 3hour 45min, I will aim for an even better time in other marathons if I can achieve my target time. 

Any podium finish - first, second, third - that you are thinking of?

Not for now, I just want to constantly improve upon my timing and sharpen my running technique to do well in running. 

How do you manage your work and training?

I work very long hours. Sometimes I find that I do not really have much time for running as my work takes my time away. However, I always tell myself that running is for health and I have to run so that I stay physically strong, keeping myself away from diseases and sickness etc. I set myself a time to train. 

How do you feel after doing a personal best time yesterday in 12km run?

I felt shocked as I came for training very tired, and in fact, came late for training, It was a very good personal best time. As for me, I had to stop my work for a while and to do the training first somehow and to continue on with work after training. I felt a surge of energy to do my things after training as I did a personal best time. It is a motivation to work harder in my work as well. 

What is your goal or aim for this year or next?

My aim is to finally qualify for the Boston Marathon either next year or year after next.

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.

Vegan Kenny Lee does 39min 17 sec for POSB 10km.

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 Marcel Sng

Keeny Lee, 27, does POSB run in a time of 39:17, well within his target of a sub 40 min.

On Sunday, Team V captain Kenny Lee did a 39min17sec for the POSB run 10km.  Kenny takes his time as a gauge for the Standard Chartered Marathon in Dec. Although his training now is well suited for the 5km/10km, he is slowly bringing it up to the full marathon level of training.

Kenny joined FlexiFitness just 5 months ago. I find that he is able to do personal bests constantly due to consistent training; as Kenny together with the Vegan group hardly miss any training. His vegan diet also helps.

Interview with Kenny Lee

How did you find the route, organisation, water points of the POSB run?

 I thought that the route was well planned. There were more than enough water and isotonic points for a short race.

What was your goal for the POSB run? 

I was aiming for sub 40 min, which is based on a pace that is just under 4 min/ km. 

What is your timing for the POSB run?

39:17 

Are you happy with your run?

Yes, I am satisfied with my run. I gave it my all and hit my target time. It was a good way to gauge my body's conditioning and readiness for the SCMS Full Marathon. In order to do better, I know I will need to get stronger. 

How was your training like? 

I was doing about 50 to 60 km a week, half of which was during the long runs in MacRitchie. Under coach Rameshon's flexifitness program, I worked on my steady runs, cadence and form, core strengthening and hill intervals, all of which have contributed to my fast improvement. I have never felt as fit in my life as I do now. 

How does vegetarianism help in running? 

A whole foods vegan diet keeps me lean even though I have not changed my eating habits (I.e I don't count or restrict my calorie intake). An anti-oxidant and fibre rich diet improves my digestion and maximizes absorption of nutrition so that I rarely get injured. And when I do I get injured, I recover faster. Faster recovery = more training = one step closer to my sub-3-hour 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.

Jennifer - Aims to do Osaka Marathon 2014 in 3hr 45min on 26/09/2014

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 Miss Saranniya Rajendran

Jennifer - Time is faster when the distance gets longer

Picture 1 - From Paris, Jennifer is heading Japan for Osaka Marathon 2014 soon.

Today, Jennifer Quek, 42, somehow came for training but it was late. All the athletes from FlexiFitness were running on the track. With little warm-up, she mustered up her courage to run the 12km. Only when she finished the steady run that I realized that she was very tired from yesterday's run. She did a personal best time of 59min 35sec for the run.

She just told herself that she wanted to do her run and she was surprised to 10km personal best time of 50min 20sec while running the 12km steady run. Hence, while running the 12km, she improved her personal best time she did in POSB 10km run 50min 48sec.

In this year's POSB Run, Jennifer did a time of 50min plus, which was faster than her previous 10km time of 53min plus. The best part of Jennifer's achievement is that she has come in 10th position in the Women Open race.

Hence there were 4 women from Team FlexiFitness who were top 11 in the 2014 POSB RUN. This was a great achievement for Flexifitness. As this month is my exam month, I was not able to run in the POSB run. I was amazed to see her run in the 12km steady run. She is getting faster over time as I have seen that she is always present in training. 

Marathon Personal Best Time - 3hr 48min was done in Berlin Marathon. 

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

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

As, recently, she has already done personal best time for her 5km and 10km, and the 12km, she is getting ready for the upcoming Osaka Marathon on 26/09/2014. I spoke to her and she was answering my interview questions which I will be posting it out tomorrow.




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.

Colin Does PB of 38min 45sec in POSB RUN 2014.

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 Miss Rajendran

Colin - From good conditioning, now aims for a sub-3hr for Stanchart Marathon 2014 

In 2014 Gold Coast Marathon, 6th July, Sunday, Colin Chua, did very well in the race by doing a 1hr 24min 24sec for Half-Marathon (PB by a minute). However, just before that earlier on, a few weeks ago, he formed a two-man team to run in the MR25 Marathon 2014 Run (a relay race of two runners, each running a half-marathon to complete a marathon) and he did a 1 hour 38min in the competition. 

Picture 1- Colin (1hr 38min) and Lim Thow Wee (1hr 36min) 3rd in MR25 Marathon team race, each have to run a half-marathon.

In the 10km race, where Flexifitness came in champions in the Team Corporate Challenge, Colin was one of those who contributed to the success of the team by doing a personal best time of 38min 45sec. 

As he is gunning for sub - 3hours marathon race, this year, let us hear from him some forecast on his goals and expected improvement that he is aiming for.

An Interview With Colin

Picture 3 - Colin, 5th from left in the photo, standing right behind.



1. Can you share with us what distance you have been focusing on?

From January till June, I was focusing on improving my 5km and 10km timings.

From June till September, I was focusing on half marathon distance training and racing. Right now, I am focusing on the marathon.

2. What were you doing for your training before you joined us?

I only started running in 2011 and it was Lim Thow Wee, my ex secondary school classmate, who first showed me how to run a fartlek at Padang!!- From then on, I usually. on average, did 60-80km per week. I also joined Team Fatbird for their long runs on weekends leading up to Standchart marathon. In a typical week, there will normally be one tempo run or fartlek session, one interval session and one medium-long run seldom exceeding 22km.

3. What is your 5km, and 10km timings in the past?

Last year, just a month prior to Standchart marathon when I was supposedly at my fittest, I ran 5km in 19’05” in the SGX bull charge race.  I raced in two 10km races last year, finishing both in the 41mins plus region.

I had never run 10km races prior to 2013 and this POSB 10km race is only my third serious 10km race.

4. What is your 5km, 10km personal best now?

My present time for 5km is 18min 45sec and my 10km time is 38min 45sec

5. How did you progress to achieve your current timings?

The quality runs that I did every week and the training from Coach Rameshon certainly helped!! Also, the advice from Coach Rameshon and his coaches, as well as fellow Flexitfitness and Team Fatbird athletes, resulted in me achieving my current timings.

6. Are you happy with your progress?

Definitely!!

7. What are your next races? 

ST run 21km, TNF 25km, Newton 32km and Standchart marathon.

8 What are your short term and long term goals? 

- Short term, I want to run a faster 100km than I did in 2011. In 2011, I was 15kg heavier and only just started running. With pure determination and almost no running background, I completed the Sundown 100km ultramarathon in 14hrs 17mins. In 2015, I would like to try and complete the 100km Sundown race without stopping. Long term, I hope to stay injury-free and run a sub 3 marathon.

*Pls elaborate more*

POSB Run Questions
1. How did you find the route, organisation, water points of the POSB run? 

The route has a u-turn point where we can see the leading runners as well as a chance to look at our teammates and it gave me sort of a boost to hear well-meaning cheers. The race is well organized, water points are more than sufficient and are well manned by volunteers.

2. How was your race from start till the end?

I ran pretty much even-paced all the way.

3. What was your goal for the POSB run? 

Sub-40mins. The failure to break 40mins for 10km last year after two serious attempts had been bugging me.

4. What is your timing for the POSB run? 

38min 45sec

5. Are you happy with your run?

Yes. I was troubled by a right metatarsal injury in the week building up to the race so I did zero running for three days. This same injury has been troubling me this year so I was glad to be able to run a 10km PB with no signs of strain.

6. How do you feel by coming in champion in team corporate challenge?

Extremely happy that we did it as a team!! It was invigorating to see my teammates running on the same course with the same goal of trying to do Flexifitness proud. 

7. How do you rate the race?

9/10. Almost perfect!!

8. Will you be running the POSB run next year?

Yes, since it is for charity!!

9. How was your training like? 

Due to a hectic work schedule, I am still on a relatively low mileage program and I still do mainly the same type of training as last year’s i.e. In a typical week, there will normally be one tempo run or fartlek session, one interval session and one medium-long run seldom exceeding 22km. Due to my relatively low mileage as compared to other seasoned marathoners, almost every run is a quality run and I also try to run my medium-long runs at a 4’30”/km to 4’45”/km pace.  

What has changed from last year is that I’ve joined the training sessions with Coach Rameshon’s athletes on Tuesdays. The experience and advice from Coach Rameshon and his coaches, as well as fellow athletes from the Tuesday group, have been instrumental in helping me run faster than last year!!

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.