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)
Lim Thow Wee - Gives hope to those who are in their quest for a sub-3hr.
Picture 1 - Rameshon, Lim Thow Wee and Eliz Wong in Stanchart Marathon 2010.
I spoke to Thow Wee who was reluctant to have an interview session with me. He wanted to be a low profile person and wanted to remain humble. I told him that his story of how he was finally able to do a sub-3hr feat could help others in need of it to be inspired. This is a great motivational story. After listening to me, he was finally convinced to be given an interview.
He has written to me about the race. It will be good for all to read and be ready for the next blogpost which will feature his exclusive interview that he had with me.
Lim Thow Wee's E-mail to me on 23/03/2013
Dear Mr Rameshon,
Just to share with you on my 5k splits:
0-5k: 00:20:43 4:09 pace
6-10k: 00:20:14 4:03 pace
11-15k: 00:20:14 4:03 pace
16-20k: 00:20:16 4:03 pace
21k: 01:25:57
21-25k: 00:20:30 4:06 pace
26-30k: 00:20:29 4:06 pace
31-35k: 00:21:29 4:18 pace
36-40k: 00:22:11 4:26 pace
Official Finish Time: 02:55:50
At the starting line, the temperature was 3.7deg. I was shivering and I
didn't do any stretch, just some butt-kicks, knee-lifts and striding.
But I only needed to endure for 15-20 min after depositing my race bag.
I was thankful to be allocated in the first pen, pen A, just behind the elites. My hero, Yuki Kawaguchi was running too!
From start to 5k, my pace varied. I wanted to cruise at 4.05 but I took
almost 5k to settle down at a fixed pace between 4min to 4:05 min.
From start to 30k, I felt very comfortable and varied my pace between
3:50 and 4:10s. I followed a group of 4 Korean runners from 12k to 25k
as I could see that they were doing 4 min pace. After 25k, they slowed down a bit and I went forward with my run.
The hydration was very well spread out as I could drink 3 cups of Pocari in a row at the drink station every 5k. I took Powerbar gel on my fuel
belt every 9k till 36k.
But from 30k onwards, I really felt lactate accumulating in my legs and dropped pace so severely. but due to the cold, I couldn't point out if it was my hamstring, quads or calf muscles. My target at 30k was just to keep running at least 4:30 pace as I felt like walking due to cramps n
lactic. My mind flashed back to 2010 SCMS when I was on pace for sub-3h
until 30k when I crumbled so badly to do a 3h 02min. I had to banish the bad memory by thanking God for every passing kilometre marking.
Seriously, my target till 30k was 2h50m to 2h52m as I felt very good. But after that, I told myself that I will just happy for a sub-3h.
At 35k, I knew I could get sub-3 hours even if my last 7k was 5 mins per kilometre. The clock showed 2h 24min. I was struggling a lot, I focused on a 4:30 per kilometre pace
and my main target was in avoiding cramps, which will foil my attempt in getting a sub-3hr.
From 40k till finish, my target was still in preventing any oncoming cramps. After entering the Seoul Olympic stadium, we had to do a 300m on the track to finish. I opened up and did a 3:50 pace for the last 300m. I was contented that I have gone below the 3 hours psychological barrier! I am looking forward
to my new marathon target!
www.runningcoachsg.com
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.
