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)
Gold Marathon 2013 Preparation - It is less than 100 days to go.
Picture 1 - Gold Coast Marathon 2013 training has started last week.
Team Flexifitness confirms that 6 athletes will be going for the Gold Coast Marathon. It is the highest number from our group that is going to be sent and all are excited about the race.
While going there, I thought that it would be good at how I train for this race. I would like to share my running programme, especially for those who are 40 years and above.
Why it is good to run fast when one is young?
One should know that it is good to do one's best when one is young, not when one is old. It was only when I reached 40 plus that I come to an understanding that is important to learn about the complicated things that we go through while going through the process called ageing. It is important to note that injury is a common thing that one will hear when one is old.
As for me, even at 48, now, I feel like I am 20 years of age. Recently, I have played badminton, soccer, captain's ball and floorball with the students and ran in the teacher's race and I don't get easily tired. Thanks to my younger days of running which is helping me now.
However, when it comes to giving off one's best at 40, I have learnt to be extra careful at the same time in things like preventing myself from injury etc. To not to get injury after 40 plus is a skill if you want to stay in sports competitively. One's risk of getting injury is higher as one gets older.
Since the Gold Coast Marathon is coming, I have learnt to slowly increase my mileage. With the recent knowledge that I have discovered, I have learnt to just train 30km in running for now and move up in mileage. I am also using the method that George Gandy, our former coach at Loughborough University, used. It is called, 'less input and maximum output'.
With doing minimal training, I am aiming for a sub -3hr 20min for the Gold Coast Marathon 2013. The only thing that I will focus on training will be the word called quality.
I may go for a sub-3hr for the marathon if everything goes well. In the marathon, if everything is perfect, I may go for a sub- 2hr 50min. How much lower I will go to a thing that I don't know. However, my main intention to go there is to guide Ashley Liew to do a personal best time for the marathon. I also believe that with diet manipulation of Carboloading, Lim Thow Wee may do a sub - 2hr 50min.
One of Flexifitness runner, Thomas Ganzhorn, from Germany has done a 2hr 46min. In Singapore, Thomas did 2hr 55min in Stanchart Marathon 2009. I believe that Lim Thow Wee has done a 2hr 55min. This time, if everything goes well, he does like what Thomas has done recently in the marathon.
My training has begun for the last 100days before the Gold Coast Marathon.
I have just started training. For the last few weeks, I have been jogging on the hills. Total up and down was 4.8km for that day. I did this 8 days ago on a Friday. Yesterday, after running a 600m up and down once, I was doing cadence work at Delta Complex Sports Hall. On one Tuesday, the week before last week, I did a 400m x 20, averaging a time of 1min 48sec for a 4min cycle. As for all other days, I ran some 3 to 5km with 2 games played for 15min for last week. Last Saturday, I did a 1min 40sec for 400m x 10.
I hope that those who are going for the Gold Coast Marathon are training as well. Those who did not register, please look at this website for your participation in the race. Don't be late to make a decision to go to the Gold Coast Marathon.
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.
