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)
Singapore Standard Chartered Marathon 2010
Tracking the progress of our local runners running in the Singapore Standard Chartered Marathon 2010, we see that there are two athletes who are capable of doing somewhere near 2hrs 40min. They are Mok Ying Ren and Ashley Liew. A sub-2hr 40min may even take place. Tomorrow, an unknown runner might even come in first, just as I had surprisingly come in first local winner in the Singapore Marathon 1987, doing a time of 2hr 40min. Actually, at that time, I did not know that I was the champion until the official results were out.
Looking at Mok Ying Ren, we know that last year he did 2hr 43min 42sec for Singapore Standard Chartered Marathon 2009. He came in third in the New Balance 15km run in 52min 57sec men open. In the Inter-varsity track and field, Mok was able to do a near 33min flat and he also broke the IVP record in the process. In many races, he has come in first. All these timings simply show that a minimum 2hr 40min is possible.
As for Ashley Liew, a few weeks back he did 34min 58min during a time-trial run. Subsequently, he was able to do a 34min 48min in 10km split, while doing his 12km time-trial, which he did a 42min 00sec on a tarmac track. This shows that there is a good progression in Ashley's improvement as he has brought his timing down from 39min in 2008 to 38min in the year 2009 for the 10km before doing a respectable sub 35min this year. Finally, during his exams, Ashley was able to do a 54min 26sec in a 15km time-trial.
Hence, all indications show that a sub 2hr 50min is definitely possible for this two. Doing sub-2hr 40min is going to be a challenge which I believe that it is manageable. To do a sub-2hr 40min, it all depends on what happens after the 30km mark where many hit the wall, where carbohydrates (fast energy source)in the body will be totally depleted and fats (slow energy source) becomes next predominant energy source. (It is known that fats are an inefficient energy source for the body when it comes to performance. Hence, people run slower, especially after the 30km mark).
There are other runners running this year and it is an exciting year. Ramesh Palaniandy, Philip Ramachandran, Brendan Lee, Lim Thow Wee, Wang Zhiyong plus other young runners will be taking part in this race. We hope to see a number of subs - 3hrs for the race. Let us keep our fingers crossed.
A day before the race, I got hold of some runners who gave some comments. Let us look at their comments.
Wang Zhiyong - (A 1hr 15min half-marathoner)
I just got a slightly high fever and it is gone now. I hope to do well tomorrow.
Lim Thow Wee - (Tenth position in Singapore Standard Chartered Marathon 2008)
I feel strong and confident and I want to go for a sub 3 marathon. I feel very relaxed.
Ashley Liew (1st runner up Singapore Standard Chartered Marathon 2010)
I feel very relaxed. Mentally and physically, I feel very prepared.
Eye of the Tiger, Man!
Picture 1 - Not only Eye of the Tiger, but also power-puff girlfriend as a source of support
Benny Goh - (Local record holder in 84km Sundown Ultramarathon)
I am aiming to do a 2hr 51min pace with Brendan Lee.
Wishing all runners all the best for the race 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.
