Elaine Lim - 2nd local in Singapore Standard Chartered Marathon 2010

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)

Merry Christmas to all

Picture 1 - Coach Dr Goh Chor Boon, who uses Oregon University training method, was my History lecturer in the NIE, in the past, (center) and Elaine Lim (right)

Elaine Lim - 2nd local in Singapore Standard Chartered Marathon 2010

1st - 3hr 12min 24sec Anne Date
2nd - 3hr 23min 21sec Elaine Lim
3rd - 3hr 24min 19sec  Jeradine Collettin

I realised that tomorrow is the MR25 Ultra Marathon Race (26/12/2010). I thought of interviewing Elaine Lim since she was available before I could interview Dr Benny Goh. Dr Benny Goh is aiming for a sub-2hr 50min in the coming marathon Feb/Mar that he has targeted. As a partner of Dr Ben Tan, he comes down for Hwa Chong Cross-Country workouts. This year, there was a lot of disruptions. He still has the fitness to do sub -2hr 50min which he is still gunning for. As tomorrow is the ultra-marathon race, since he is the fastest local time in Sundown Marathon 2010 runner, tomorrow's coverage or the day after will be on his experience of SSCM 2010. However, please take note that Dr Benny Goh will not be taking part in the Ultra Marathon race tomorrow. He will be doing his long run.

Until then, let's find out in detail from a women's perspective on race route and experience. Elaine gave me an in-depth detail on the race.

Picture 2 - Elaine Lim, with the medal on the left, is second local in SSCM 2010 in women marathon. In red t-shirt is Anne Date, the champion, local women.

Did you achieve your target?
No, I did not. I was aiming for an even paced run of about 4:35-4:40 pace but did not manage to achieve it. Somehow I lost focus at about 30-35 km. This was where I slowed down too much.

How did you find the route?
The route was generally okay till about 30-35km where we had to run through some construction area. The 30-35 km part of the race is the toughest for me hence it didn’t help me at that portion of the race as it was unfamiliar.

Of course, there was also the Sheares bridge bit that wasn’t easy at all! Thank goodness it was a short climb.

What strategy did you employ during the race?
I tried to stick to an even paced run throughout the race by checking on my pace every 2-3km. From about 18 – 30 km, I ran with 2 guys who were going at the same pace as me. I felt that we were silently working together to keep the pace which benefitted me.

What are your future plans?
Never stop running for sure, but as for my next planned race, I have yet to sort it out.

How did your coach feel about your timing and the 2nd placing in SSCM 2010?
Though the lack of a PB, my coach is satisfied and happy with my run. He is always supportive of me no matter what.

How do you find the competition this year?
This year’s results are much better than 2009’s marathon (not considering mine :P). I think there are many very potential long-distance female athletes out there!

How was the weather out there?
Weather was good this year. Considering Singapore’s weather, the weather at this year’s marathon was manageable.

How did your family and friends react to your fine result?
My family and friends will always be happy and proud of me no matter the results. We celebrated together with the many many treats.

Picture 3 - Even Hwa Chong Institution girls have to run for the money with Elaine Lim around training Catholic Junior College

When did you pick up running?

I am not sure if I can accurately mark when I actually picked up running. For as long as I remember, PE was my favourite subject (haha!) and I always had a positive relationship with running. I always enjoyed it.

As to when I started running a little more... it would be in the second year of my University. I love to just run..! anywhere... just to check out new places, new routes and getting lost. It was very easy to do that as I studied abroad in Sydney (UNSW) and it was easy for me to explore over there.

Any teacher, coach or instructor who found that you have potential?

My Dad. Not so much of seeing the potential in me or anything but he had the strongest influence on me with regards to why I enjoy running so much. He loves to run too and I remember him sharing with me that running allows him to clear his mind, sort out his thoughts and of course balances his life. That was the basis of how I started jogging more in Australia.

I joined standard chartered run 2004 (or 2003, can’t remember) with my dad and won something in the 10km race. It was also then that I met Trina and she introduced me to her coach, Dr Goh Chor Boon. Since then Dr Goh has been the coach and mentor in my life. He journeys with me through and of course, brought out the ‘runner’ (not just a ‘jogger’) in me.

Other individuals who helped me in running is Mr Melvin Tan, Remy Gan and Robin, to name a few.

How running benefits your life?

Apart from the health benefits that running has, running has also widened my social circle with fellow runners becoming wonderful friends.

Most importantly though, Running is like my antidote. It gives me time to myself and quiet time with God.

We wish Elaine Lim all the best in her chosen pursuit.

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.

Paul Thompson - The Ever Running Paul (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)

Paul Thompson - Continuation Of...... The Ever Running Paul

Figure 1 - Paul Thompson is still fit as ever and wants to keep competing as long as the body permits.

The best thing Paul and I discussed during our 12km run, a few weeks back, was on humidity and weather. For me, Physiologically speaking, weather, according to many research, does affect performance and it can be a limiting factor (Astrand and Rodahl, 1970). Hence, being aware of this fact is of paramount importance to athletes, young and old.

Cold stress and heat stress can impair performance. The greater the heat or cold or heat stress, the greater the impairment of performance. Out of the cold and heat stress, heat stress can lead one to dehydration and to death even. Hence, heat stress can be more dangerous than cold stress. Running at times that is advantageous to training is also important. I realised that Paul, as an experienced person, is able to give very good advice to our fellow Singaporeans on how to train and race in this weather, which you will read them in his interview I had with him.

Both Paul and I hold a similar opinion on this topic. There are valuable things that I have learnt from him. Basically, he would like to see Singaporean middle and long-distance runners do well and excel. I can see the 'part of Singaporean' kind of attachment he has in him. Maybe this could be because of taking up running seriously at the age of 30+ and racing in Singapore and Malaysia for several years. His fantastic runs in Singapore will always be remembered.

His best time for the half-marathon was 1hr 08min 39sec and this was done in Singapore itself during the Army Half-marathon 2003.

Picture 2 - Paul Thompson, collecting his prize from President Nathan (Army Half - Marathon 2003)

An Interview With Paul Thompson

Picture 3 - A picture taken after our 12km run at MacRitchie Reservoir

How is your training going on?

Could be better! I've backed off the intense workouts and long runs for a few weeks in the hope of letting my body recover from a year-long of 70 miles per week and regular racing. My ITB is still acting up. I'm now in the UK. It's cold but I have time on my hands so I shall ramp up the miles and speed these next few weeks.

What was the timing for the run you did on 5th Dec?

I ran 32min 39sec, my slowest time for 10k since coming to the US. The bitterly cold strong wind (making it minus 8C with windchill) was the main impediment. Fortunately, my team won the masters championships and I managed to stay unbeaten as an over 40 runner - so I should pick up the New York Road Runner of the Year Award for my age group again, having one it at age 40, 41, 42 and 43. See

http://www.nyrr.org/resources/photos/2010/joe_k/local/gallery.asp#4

What kind of time should Singaporeans train since the weather is hot?
6am or 6pm - just as it is getting light or just as it is getting dark. Also if it rains get out there as soon as it stops.

What are the pros and cons of racing in the heat?

No pros - except if you think you can cope with it better than your rivals. Lots of cons - dehydration and the impaired performance that goes with are the main ones. Some tips if you have to race in the heat include: stay cool as long as possible, do a very short warm-up, maybe just strides, and drink a lot of water in the preceding 24 hours. 

Will you be coming back to Singapore in the future to race?
I hope so. I miss the running scene, the people and the cash prizes :-).

Any race that you are running in the near future?

I may run the USATF Half Marathon Masters Championships in Melbourne, Florida in early February. I came 3rd in the 40-44 age group last year though as a non-American did not count in the listings.

Picture 4 - Paul Thompson with his ever-supportive wife Shamala Kandiah Thompson

Any important targets that you have for the event that you are training for?
Sub-70 minutes and 1st place in my new age group (45-49).

How long will you be training competitively?
As long as I am still standing.


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.

Brendan Lee - 3hrs 02min for SSCM 2010: Marathon Experience (Part 1 of 5)

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)

The Aftermath Of Singapore Standard Chartered Marathon 2010

Picture 1 - A Scenic View Of The Esplanade

The runners who raced very close to each other and ended 9th and 10 positions with similar kind of time were Brendan Lee and Lim Thow Wee. Both did 3hr 02min, which was their personal best time. I believe that the time was creditable as they had to run one long hill at the 37th km mark, without which, to my experience, they may have got their sub 3 hours, I guess. I also feel that most of the runners, including the winner Mok Ying Ren, would have done at least one to two minutes faster if there was no need to ascend the steep hill. Anyway, most of the route was flat, which I find it as an excellent course. Having said that, let us ask both of them on the route of the marathon, timing that they were aiming for and their satisfaction they derived from running this marathon. 

For the first time, I am posing the same questions to the two of them and wonder what answers they will be providing. I believe some answers will be different. After their answers, on another issue, I will be asking the opinion of Ashley Liew and Dr Benny Goh of their race experience.

In this issue, I will ask Brendan, 22, a Singapore Management University Student and the day after tomorrow I will be interviewing Lim Thow Wee, 30.

Picture 2 - Brendan Lee and Lim Thow Wee, fighting for ninth and tenth placing.

An Interview With Brendan Lee - Ninth poistion in SSCM 2010

Did you achieve the target you were aiming for?

I did not achieve the 2hr 55min which I was aiming at. However, with the inclusion of the 37th km mark hill, I feel that 3hr 02min is a good time. The next time, I feel that I will get my target, hopefully in the near future.

How do you find the route? Can you explain in detail?

The route was really challenging this year which I feel contributed to slow timings. The course consisted of too many 90 degree or more turns which is not conducive for runners. I found that I had to slow down and accelerate many times which is rather tiring.

In addition, there were kilometre markers that were not placed properly so It was hard to monitor the pacing accurately.

Another issue was the area around the Marina Bay Golf Course which was closed to the public before the race. Nobody knew what the terrain was going to be like before the race, and it turned out to be very sandy and full of road bumps and tight turns. At some point, runners had to run through a small gate that was only big enough for one runner.

Picture 3 - Winding up the race towards the end of the race.

Last but not least, the run-up Sheares Bridge was a killer for most of the runners. The stretch along the expressway was hot and there was a strong headwind as there were no trees for shelter which made the uphill even harder than it was. Also, I think many runners found the descent too steep as I caught up with at least 3 runners during the descent as people had cramps on the way down.

What was your strategy during the run?

My strategy before the race was to follow Dr Benny Goh for as long as possible during the race as he was aiming to do 2hr 50mins. I intended to run the first half slightly faster as the weather was a lot cooler at the start of the race.

However, during the 15km mark, my left leg was twitching and giving me problems so I was forced to slow down. At the 21km U-turn, I realised that another training partner, Thow Wee, was close behind and decided to slow down and run with him as he was in a small group. As he was aiming for 2hr 55min as well, I decided to follow him.

We were on track for sub 3hrs until the 35 km mark, at that point, the route started to include more turns and the temperature was rising and I knew that my goal timing was out of reach. From then on, I just followed the pace of the group until the last 2km when I decided to go all out.

Are you satisfied with the timing of your race?
All in all, I would say that I am quite satisfied with the timing as the route was hard and I got some minor injuries during the training phase this season that interrupted my training.

What is your next plan/target in the future?

For the early half of next year, I plan on training for some triathlons. I believe that cross-training in the early part of the year is a good way to maintain fitness as the hard running during the 12 weeks of marathon training takes a toll on the body.

In the later half, I will build up towards the Standard Chartered Singapore Marathon again. I hope to start training earlier so that I can build up the mileage more gradually and this should help in having an injury-free season. Hopefully, I can achieve better timing next year!



Picture 4 - Ashley Liew (left), standing with training partner Brendan Lee, with prize money, the reward for coming in 9th position.

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.

Wong Kang Yan - Health and Fitness As A Way Of Life (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)

Wong Kang Yan - One Who Passionate In Scouts And Believes That Fitness Is For Life

Picture 1 - (Left to Right) Zeling Goh, Trevor Lum, Mark Teng, Ashley Liew, Rameshon, Sheryl Loh and Wong Kang Yan.



What made you take up running?

I took up distance running to give myself a new challenge, and also to become fitter.

I joined the Scout Movement in 1999, and have been an active member ever since. School life was mainly studying and Scouting. I was never active in sports in school.

Then in 2007, when I was in Junior College, I decided to find a new challenge and signed up for my first 10K race. I have never looked back since. I was hooked on running.

When did you start training for running?

After signing up for my first race (2007 New Balance Real Run 10K), I told myself that I had better put in some training before I run it. I started running more frequently. I made sure I prepared myself well for the race.

After this first race, I started reading up more and more on running and began taking a more systematic approach towards training.

What is your previous personal best for the marathon?

(2009 Standard Chartered Singapore Marathon) 4hr 20min

What is the time taken for this year?

3:59

How did you achieve this?

When I trained for my first marathon (2009 SCSM), I plotted out a very specific weekly plan and tried to stick to it. The problem was, I increased my mileage and intensity too quickly, and got injured a number of times. Also, I found that my plan was too rigid, and I got tired of following it after 8 weeks or so. The injuries, plus the temporary loss of motivation, caused me to fall back on my training, and thus I could only run a 4:20. I had targeted a 4:00 finish.

For this year, I changed my approach to training. I did not plot out any specific plan. I told myself to focus on one item (base-building, tempo runs; etc) per month starting from June. I did much more base-building this year, comprising a high percentage of easy-paced runs. In September, I started joining Mr Ram’s running group for runs and added tempo runs to my programme. Soon we were doing hill repeats. I believe the base-building helped me handle the physiological stress of the tempo runs and hill repeats.

I took extra care not to increase my weekly mileage by more than 10% every week, and took every 4th week easy (half the mileage of my previous week). This combination dramatically reduced my injury rate. In fact, I was almost injury-free throughout this training cycle.

This year, I ran 2 races leading up to the marathon. I did the Army Half Marathon and the Newton 30K Challenge in October. These 2 races helped me get an idea of my fitness, and also got me mentally prepared for the marathon.

How do you feel about this?

I am very satisfied with my marathon. My low-mileage training plan (I maxed out at 60K a week) was sufficient to help me to a sub-4:00 finish, plus I never lost motivation throughout the training cycle.

My legs felt good throughout the marathon. I controlled my pace very well right from the start, and I did not bonk or get cramps. However, I was hampered by bowel trouble from 35K on and took 2 toilet breaks that cost me 7 minutes. I pressed on and managed to cross the finish line under 4:00. With this in mind, I know that I could have potentially run a ~3:52.

I am actually a little surprised that my low-mileage and low-stress training got me into good-enough form to run a ~3:52 marathon.

Do you have any message to say to the Health and Fitness Club members?

It is of utmost importance that, as HnF members, you strive to stay fit and healthy and try to get your friends and family to embrace healthy lifestyles. You must lead by example, and show them that everyone can lead a balanced and healthy life.

You do not have to be involved in endurance sports in order to be considered healthy and fit. As long as you exercise regularly, eat healthily, and maintain a reasonable level of fitness (e.g. achieve at least Silver for your NAPFA/ IPPT), it’s good enough.

What is your feedback on this race?

I liked the route of this year’s marathon. I liked the fact that it was not a very flat course. It added some challenge to the route and made it more interesting. Plus, the route took us through a wide variety of cityscape. It was nice to see very different things along different stretches.

The weather was nice too. I like running in the sun. So I was not too bothered by the rising temperature from 7.00am onwards.

My only grumble about this race was the baggage collection. I was lucky my legs were still feeling good after the marathon, so I could walk rather comfortably to collect my bag. I feel sorry for the marathoners who have to literally limp to the baggage collection.

What is your plan for the future?

I intend to move on to triathlon in 2011. I will pay more attention to my swim and bike training. As for running, I will focus on the half-marathon distance, but I may still run a full marathon next year.

My long-term goal is to complete an Ironman. I will start by training for and completing some 70.3 races (half-Ironman) in the next few years.

What is your opinion on exercise for life?

I believe that it is important to maintain a healthy lifestyle for as long as you live. Besides watching your diet, it is also important to include regular exercise. I find exercise (running) an excellent way to reduce stress, so regular exercise could help you stay happy too. These combined should help you lead a healthy and happy life for a long time.

Staying healthy and fit for life should hopefully help to reduce your medical bills too. It is a well-known fact that people who exercise regularly are at lower risk of getting age-related ailments, and diseases associated with sedentary lifestyles.

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.

Wong Kang Yan - Health and Fitness As A Way Of Life (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)

Wong Kang Yan - From Health and Fitness Club member to a marathon enthusiast

Picture 1 - (Left to Right) Wong Kang Yan, with Sheryl Loh and Ashley Liew

Besides being a cross-country and track and field (middle and long-distance) teacher-in-charge, I was also asked to be the teacher-in-charge of Hwa Chong Institution (college) Health and Fitness Club in the year 2007. Immediately, when I took over, I decided to teach on YOGA and Strength Training for the club members. I conducted accreditation courses and felt a sense of achievement taking the club, having a number of motivated students who like to exercise.

In Hwa Chong, I had a particular year 2 college student, in the past (2007/8), who was a member in the club by the name of Wong Kang Yan who was also a Scout leader at that time to the High School. He was inquisitive in finding out about the benefits of exercise and discussed with me in length on running. Over time, he decided to take up running and focus his attention on running a half-marathon. Once, I saw his family coming down to MacRithchie Reservoir to run.

After Army Half-marathon 2010, I saw him again. He told me that he would like to run the upcoming marathon. With very low mileage, he joined us for a once a week workout with some top runners who were also training with me at that time.

Kang Yan's aim was only to do a sub 4 hours. His previous best was 4 hours 20min. Kang Yan felt that it would be a big challenge doing this timing. He also went down for Penang Bridge Marathon to take part in the 10km race. He did a personal best time of 40min 39sec. That gave him confidence. He used to stop during our weekly workouts. Eventually, he was able to continuously finish the workouts with no problem.

Picture 2 - 4hrs 20min overall time for 2009 SSCM 2009

From a 20km per week training, Kang Yan increased his mileage to 50km per week and eventually accomplished a sub 4 hours (3hrs 59min) and felt a sense of achievement obtaining his target. As for me, I felt a kind satisfaction seeing Kang Yan doing sub 4 hours as only a few people were able to this kind of timing. As such, I felt that it is a great idea to introduce Kang Yan, and not just only the top runners.  The resilience and courage shown to achieve a personal best time in marathon event by a health and fitness enthusiast like Kang Yan will be motivational for many. Hence, I thought that it would be a good idea to motivate people by asking him some interview questions.

Picture 3 - Wong Kang Yan, happy with the finisher medal as it represents 3hr 59mins

An Interview With Kang Yan (Part 2) Will be posted tomorrow.

 Picture 4 - Kang Yan. at the right extreme of the photo after SSCM 2010

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.

Meeting Paul Thompson (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)

Paul Thompson 

Picture 1 - Paul Thompson and I, after a 12km run at MacRitchie Reservoir. (Courtesy of Mr Lawrence Ang, Anglo Chinese Sch)

Currently working in the USA

The Joe Kleinerman 10K was the final race of the New York Road Runners team points series for 2010, the same day as Singapore Standard Chartered Marathon race. It was held in sub-freezing weather with winds gusting to 24 miles per hour. However, a yearlong battle in the men's 40+ division was won on this last possible opportunity by Warren Street, who edged their rivals Urban Athletics to take the yearly championship. One of the runners who ran for Warren Street in the 40+ team race was Paul Thompson. His team emerged as champions.

Picture 2 - Rated 2nd in the US and UK in 2010 RANKING for 40-44 years of the age group for the half-marathon (2010 New York City Half-Marathon 1hr 09min 09sec.)

A Meaningful Meeting With Paul Thompson

On 19th September 2010, I met Paul Thompson for a 12km run. We ran together and chatted. The Salomon Trail Run was also taking place on that day. Both Paul Thompson and I are 40+ and still keeping ourselves fit in order to keep away from sickness and diseases. We discussed on relevant things before Paul left Singapore for the US, where he is currently working.

Injury

I found that Paul has my type of ITB problem and hence he has reduced his mileage by 50%. At the same time, he is helping some people in realising their potentials by coaching. He told me that he feels a sense of achievement training them and some of them are doing very well.

We also discussed on running problems nowadays which tends to be ITB problem. It is a new problem. I shared that new shoes nowadays tend to correct the wrong running style. However, this makes some of the muscles, especially, maybe the abductors, to become weaker, hence making us to have tight and weak ITB. I told him that barefoot running is the natural running style and we are going back to where we had started.

We realised that the ITB problem can lead to a meniscus tear and ligament to be torn. Anyone who want themselves not to be injured should focus a little more attention on stretching and strengthening. Right now, Paul has been doing icing of the ITB area and do some stretches to loosen the muscles there. Once Paul's injury gets better, he wants to go back to his usual mileage again.

Age 30+

Paul shared with me that it was at age 30+ that he took up running seriously. During teenage years, and as a young adult, he was not that serious in running. After 30 years of age, I can clearly remember Paul doing 1hr 08min in half-marathon in Singapore, where our own local champion was doing 1hr 17min for the run. That run, for me, was phenomenal and it is still vivid in my memory.

I told Paul that after doing 2hrs 24mins 22sec achievement for the marathon race during the Cheingmai, SEA Games 1995, I had been coming in first in Singapore long distances races (5000m onwards until the marathon distance) in all the local races and found things less challenging and at the age of 29+ decided to give up on serious running. I also told him that it was after quitting of serious running that, a few months later, Paul came to Singapore to race. If Paul had been in Singapore earlier, this would have given me the motivation to run and improve in running, especially my personal best times.

Coaching

Paul was giving his suggestions to me that our organisers should organise races during cooler times of the day and not during hot hours. I told him that the cross-country times of the past were 1 minute faster. Right now, the times are 1 minute slower. He told me that if the races are held in the cooler part of the day, the timing of the athletes, as a whole, will improve. Paul lamented that some of the races that he had seen starts at 3pm/4pm, where the performance will definitely be hampered rather than improvement in performance.

Rene Hererra, the Philippines runner, who is 4 times winner of 3000m steeplechase race in SEA Games (2003, 2005, 2007 and 2009) was able to come in first in Singapore Open Track and Field Race (9min 12.92sec). However, he showed his disappointment he had over the timing as it was far away from his PB and cited to me that the hot sun was the cause of him not to do well even though he won the race. In Asian Games 2010, in Guangzhou, recently, he came in 8th doing a time of 9min 02.93sec, so much better than Singapore Open timing.

Astrand and Rodahl (1970), foremost researchers in Exercise Physiology, have stated that it is not a good idea to put races in the hot afternoon as dehydration will take place. Dehydration means performance impairment, which is shown in nearly all studies. Paul found that nothing much has changed in the track and field arena. In the Controllability Dimension of Sports Psychology, on the things that can be changed, this is something that an athlete cannot do anything about and are not in control.

The YOG races in Singapore and Malaysia races of SUKMA were all held in cooler times of the day allowing many athletes to do many personal bests.

So far, if you look at the half-marathon and marathon time of the race usually the start is during the cooler times of the day for Army Half-Marathon and the Singapore Standard Chartered Marathon 2010, respectively. However, Paul feels that more needs to be done for the track during the cooler part of the day.

Salomon Trail Run

After our easy run, we went to watch the Salomon Run. Paul told me that he could have registered and run in the veteran category and win the race. The first runner coming in was a Gurkha Regiment runner. After seeing the race, Paul and I left MacRitchie Reservoir. I told Paul since he is an accomplished runner, who has raced in Singapore for a long time, to provide answers to my interview questions for the benefit of our athletes. To this, he chuckled and said, "Of course", and gladly came forward to offer answers to the interview questions.

Reference
Asian Games 2010 Results

1 Tareq Mubarak Taher BRN 24.3.84 8:25.89
2 Kamal Ali Thamer QAT 12.11.88 8:26.27 SB
3 Ali Ahmed Al-Amri KSA 28.12.87 8:30.96 SB
4 Zakaria Ali Kamal QAT 25.3.88 8:38.71
5 Tsuyoshi Takeda JPN 22.1.87 8:41.26
6 Elam Singh IND 21.2.82 8:47.34
7 Wu Wen-Chien TPE 9.6.77 9:00.80
8 Rene Herrera PHI 24.5.79 9:02.93


Picture 3 - Rene Herrera, Rameshon, Thangavelu (former SEA Games gold medalist) and Yong Liang. Singapore Open race and Asian Games are warm-up races for the upcoming SEA Games for Rene

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.

Tan Choon Ghee (2hr 34min 39sec)

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)

Tan Choon Ghee - Former National Record holder (Marathon) - 2hr 34min 39sec.

  

Still having a fit body, Tan Choon Ghee, our former national record holder, came to MacRitchie Reservoir to run in the 5km MR25 time-trial for fun. It was his record that I broke it in 1990. I brought the time down to 2hr 31min at that time. Right now, we are not competitors but friends. Hence, we shared about our lives and the marathon and long-distance scene in Singapore.

He told me that he is at present in Switzerland, no more in Greenland. His wife Yvonne Danson, our current national record holder for the marathon, is now in England. Very soon, she will be back in Switzerland with him. He told me that it is cold staying in Greenland.

Tan Choon Ghee was also a former ultra-marathon record holder who covered 10 rounds around the 10.55km MacRitchie Reservoir in Ultra Marathon race. Khoo Choon Poo did 11 rounds and broke the record for this course. This year, the event will be held on 26 Dec 2010 at MacRitchie, near the cafe. It starts near the canteen area somewhere at 7am and end at 7pm. Registration starts earlier. It is good to report at 6:30am.

I decided to ask him a few questions to make people aware of this youthful-looking veteran runner who is, at this age, still looks very fit.

Picture 2 - Tan Choon Ghee, running the December 12, MR 25 5km Time - Trial

An Interview With Tan Choon Ghee

Tell us on your personal best for 1500m, 5km, 10km and half-marathon timing?

1500m - 4min 20sec

5km - 16min 40sec (track)

10km - 34min 35sec (track)

21km - 1hr 15min (2002)

How was the time-trial today for you?

I just ran for fun. I went for an easy one.

How many subs 2hr 40min have you done for marathons?

Two. One in China (2hr 34min plus) and the other was in the USA, California Pacific Rim Marathon 2hr 34min 39sec). The run that I did in the USA was official as a new national record at that time.

What are you doing for your income right now?

After my spa treatment diploma, I have set up my own business in Switzerland which deals with sports massage.

How were your parents support towards your passion, which is running?

They told me to, in the past and at present, run but not get obsessed with it.

What do you think about the standard of marathon performance in Singapore after SSCM 2010?

The first position timing (Mok Ying Ren) is ok, except for those who came in the second third and so on. There is a need to pull up their socks. That was the reason why I came back to Singapore in 2007 to run in the Standard Chartered Marathon. I came in 4th in Men Open and second in men veteran. If I can do it, it means that they can do it. I did that so that youngsters can see that a 40 plus-year-old can still beat many youngsters. In the past, there were people doing many subs 2hr 50min, at least about 7 of them. Now, only one person can do it. This is a state which needs correction. With technology and scientific advances, people should be running much faster, not slower. We need to attain that.

Will you still be running competitively?

A few years more, I guess.

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.