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 Coast Marathon 2013 - Conditioning phase was successful.
Picture 1 - A picture taken with Tourism Queensland, Ashley Liew on the right-hand side
On Saturday, I did my 2.4km time trial in 9min 17sec. I just wanted to see my cardio fitness level. I thought I will be able to do 9min 45sec to 10min on that day, just before the run. It was fortunate to find out that I did 9min 17sec. I found that the intensity of the run was hard but not that tough enough. I felt that on the following Saturday, 27th April, I should be able to do a time of 9min 00sec or just go under 9min, something like 8min 55sec to 9min flat. I realised that my current weight is 64kg as opposed to my 54kg when I was running marathons doing sub-2hr 30min in my 20s and 30s. I felt that if my weight is down, I should be able to run much faster. I will have to work on this. If my weight goes down to 60kg, I think I will be able to do a time of 8min 30sec at least with my current fitness form.
That was last week. I shall like to talk about this week. On Monday, 22nd April, I rested well the whole day. What I mean by this is that I was not focusing on running. The next day, I was ready for 40 x 400m of moderate-intensity to test my fitness level to decide whether I am in shape to run in the upcoming Gold Coast Marathon. Nothing can be done in the next two months if I am not prepared. Hence, I told myself to aim to do and finish the sets and reps. I was determined to do it, hence I completed the whole sets. On Thursday, I did 4.8km moderate intensity in the morning and did 400m x 30 in 1min 40sec pace per lap, with a minute rest in between repetitions, at night. Today, I ran a hilly terrain easy run of 4.8km.
Now, I am looking forward to doing my 9min 00sec time in the coming time trial. I may either do the trial in the morning or in the evening on Saturday.
In conclusion, with the 400m x 40 done on Tuesday, I think I am ready to do the next two months training and go for Gold Coast Marathon 2013 from May onwards.
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.
