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)
Singapore Bay Run 2011
As Ashley has recovered from the Gold Coast Marathon, he realised that his injury has disappeared totally. He will be running in the upcoming Army Half - marathon. He is hoping to reach 2hrs 25min in the near term, possible 1 to two years' time, before hitting 2hrs 20min in time to come. He has shown signs of determination to do well. He is hoping that the next SEA Games 2013 he is in, although he would like to try to enter the SEA Games this year itself.
I have decided to do an interview a few months before his half-marathon race in Singapore.
Picture 1 - Aiming for 2hr 25min in the mid-term and 2hr 20min, if possible in 3 years time.
How do you feel now after all the rest you had from running the Gold Coast Airport Marathon 2011?
I feel much better after a full week of rest. I'm relieved that my leg injury is almost fully recovered after some physiotherapy. I'm having fun now and easing back into structured training.
What is your next target for the season?
A PB at Army Half Marathon and a PB at Singapore Standard Chartered Marathon 2011.
How is your preparation so far?
On track: my base is mostly there, so I'll be looking to work hard at bringing up my speed.
What kind of time are you aiming for your upcoming race(s)?
Sub 1h15m at AHM, leading to a sub 2h34m at Singapore Marathon.
Is there any significance for running in this race?
To hit sub 2h 25min for the marathon one day.
To hit sub 2h 25min for the marathon one day.
Are you running in the Standard Chartered Marathon (Singapore)?
Yes.
Yes.
What is your long term goal, your ultimate goal?
To get a gold medal or at least a SEA Games Marathon silver or bronze medal and run in the Olympics.
How do you feel when your coach says that you can do sub-2hr 20min in the long run?
It is possible. Only the narrowed mind tells you that it's not. With continued support, positive attitude, and a progressive training mindset, I believe we can do it together.
Next Issue: TABLA Paper - Training for the half - marathon before the Singapore Standard Chartered Marathon
Note: Every Fridays, the TABLA Paper, an SPH subsidiary newspaper is given out free in all 7-Eleven stores. Tomorrow, there is one.
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.
