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 Marcel Sng - Official reporter of Team Flexifitness
Vijayraj - Improves his time by 30sec today from 9min 28sec last week to 8min 58sec today.
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After running the 20th April time trial, doing a time of 9min 28sec, Vijayraj, a current secondary two pupil, realised that he had improved his running time by 12sec. The previous best time was 9min 40sec, done a few months back. He found new zest and enthusiasm this week and was looking forward to do a time of 9min 00sec to 9min 20sec today, after a psychological talk with Coach Rameshon.
Picture 1 - Vijayraj's next aim is to do an 8min 30sec by July 2013.
Today, after some warm-up session, Coach Rameshon also ran with Vijayraj in the trial. For Coach Rameshon, he is doing this to prepare himself for the upcoming Gold Coast Marathon 2013 where he is hoping to do a sub- 3hr timing. Coach Rameshon had targeted to achieve a time of 9min 00sec to 9min 10sec in today's time trial.
Today, after some warm-up session, Coach Rameshon also ran with Vijayraj in the trial. For Coach Rameshon, he is doing this to prepare himself for the upcoming Gold Coast Marathon 2013 where he is hoping to do a sub- 3hr timing. Coach Rameshon had targeted to achieve a time of 9min 00sec to 9min 10sec in today's time trial.
Fortunately, during the run, things were such that he did 9min 03sec. Coach Rameshon told me that it was a season-best time for him. He is hoping to do a sub-8min before embarking for Gold Coast Marathon.
During the run, I ran for the 1st 1km to pace Coach Rameshon and Vijayraj. I did 1min 50sec at 500m with Coach Rameshon. I stopped at the 1km mark (3min 40sec). Vijayraj was accompanying Coach. At the 1.2km, the time stood at 4min 29sec. At the next kilometre marking, which is the two kilometres mark, Coach Rameshon and Vijayraj did 7min 41sec. At the last 400m stretch, Vijayraj went to a higher gear and he sprinted at the last 300m doing a time of 8min 58sec.
I also realised that Vijayraj has become the first person to do a sub-9min from the Young Champions' Programme. This is a great victory for us and Team Flexifitness and I am also proud to be in it.
It took Coach Rameshon 1 year 9 months to achieve this. In the past, Vijayraj's personal best time was 10min 13sec for the 1.5km time trial done on 30 July 2011.
Progression of Vijayraj's 1.5km timing. for year 2011
30th July 2011 - 10min 13sec (Maximum Oxygen Uptake (19. 58ml/kg/min)
29 OCT 2011 - 8min 39sec
5th NOV 2011 - 7min 46sec
25th Nov 2011 - 7min 22sec
24th Dec 2011 - 6min 44sec (51.6ml/kg/min)
His 2.4km improvement
18th Feb 2012 - 11min 31sec (first-time trial)
26th May 2012 - 10min 34sec
25th Aug 2012 - 10min 02sec
29th Dec 2012 - 9min 40sec
20th April 2013 - 9min 28sec
27th April 2013 - 8min 58sec
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.
