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 Saranniya
Army Half- marathon 2013 - Nearly all did sub -2hrs
We were looking for our runner Mr Lim Thow Wee and was told that he had finished his race. Our Flexifitness athlete by the name of S.Jeevaneesh told us that Thow Wee had finished in 1hr 22min plus. Later on, we found that he did the race in a time of 1hr 21min 50sec. Jeevaneesh told us that he did in a time of 1hr 22min also.
We believe that Mr Lim would have done much better if he hadn't fallen sick in the last few days of the race week. He told Coach Rameshon the night before the race that if he is still sick, he may not run the race and give it a miss. Since he felt a bit better, Mr Lim had decided to go for it. I am impressed with Mr Thow Wee's result.
As for the rest of them, I was at the finish point and was also taking the time for our runners. Coach Rameshon told me that Dr Ben Tan did 1hr 34min plus at the finish point. There was Mr Ramasamy, the former National record holder for the marathon with a time of 2hr 36min in the past, more than 2 decades ago. He was in pain at the finish as it looked like he had full body cramp. Medical attention was given to him.
Later on, my sister told me that Mr Leong had finished the race and he did a time of 1hr 39min, a big personal best time. We realised that usually Mr Leong has the habit of underpromising but will deliver on the final day with good performance. He has done this even in workouts.
Later on, we met Mr Andrew who told us that he did 1hr 37min. He just joined us recently and is working very hard to do well in the upcoming Berlin Marathon 2013.
A while later, we saw Jennifer Quek and Kenneth Lai finishing in 1hr 52min and 1hr 54min 50sec. After the race, Jennifer Quek and Kenneth Lai went for another 10km run as they found that they used this as part of marathon training strategy so that they can take on the upcoming Berlin Marathon 2013.
One of our top runner in Team Flexifitness, by the name of Jensen Toh (4hr 59min for Cebu 70.3 Ironman), did 1hr 45min plus. Coach Rameshon told me that he was worried about Jensen's recent foot injury, which has affected the latter's training. Jensen, 31 years of age, went a moderate intensity so that his training will go on well in the future and was not affected by the result. Hence, he took this race as a tempo run.
Tarandeep Kaur, who has a personal best time of 1hr 42min, told us that she is still injured and she was very happy of the time of 1hr 48min today. She followed Mr Szer Khee and both did similar times.
Trevor Lum was happy that he has done a sub-1hr 55min. Joseph Ho did a time of 2hr 16min.
Husband and wife running the half-marathon is fun and we saw Team Flexifitness runners Mr Jimmy Tan and Carolyn running in the race, although they ran at a different speed. While Jimmy Tan did a time of 2hr 18min, his wife did a time of 3hr 20min and has started training and is hoping to complete the Singapore Standard Chartered Marathon 2013 this year. She will run the Newton Run 30km to see her readiness for upcoming Stanchart Marathon race, about 3months from now.
The biggest improvement came from Moses, age 47, as he told us that he did a 1hr 27min. Moses halved the mileage when Coach Rameshon told him to do so for the last 2 to 3 weeks of the race. It was a good strategy for Moses and he felt better for the race.
We have Bobby Ng, 31, who ran in the 10km
race today. Recently, he has done 5 hr 30min for his Kaoshiung Marathon 2013 Race, scaling his time down from 7 hr 30min. Right now he has lost more than 10kg. In the 10km race today, Bobby Ng did 55min and did a big personal best time. He was actually hoping for a 1hr 05min to 1hr 10min for the 10km race. He is hoping to do a sub - 5hr marathon soon.
We will be interviewing all these runners soon, so watch out for it.
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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.
