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)
Dr Benny Goh - Aiming for sub-2hr 50min is still intact.
Picture 1 - (left to right) Lim Thow Wee and Dr Benny.
Dr Benny Goh completed the Stockholm Marathon 2014, on 31 May. He did a
respectable 2hr 57min 52sec.
In last year's
Standard Chartered Marathon in Singapore, he did a time which was slower than
3hr 20min.
After Dr Benny did a 3hr 05min in Tokyo Marathon 2014 in January, he came to see me
in order to go for a sub-2hr 50min.
I felt that he was
not physically ready with his training but some indicators showed that he may
get it in the long term rather than now.
However, Dr Benny
felt that he wants to go for it in this race. As for me, it was a good sign and anything can
happen in a race, where he may even do a 2hr 45min if things go very well. It is all in the mind.
Today, while I was
very busy running a programme, Lim Thow Wee was giving me some details of the
run. I felt that the 15km Dr Benny's target was intact. Later on, into the race, Dr Benny's goal of getting
the target was drifting away slowly.
However, I learnt
from Thow Wee that Dr Benny has made significant progress from his Standard Chartered Marathon 2014 and Tokyo
Marathon in 2014. In fact, after the Tokyo Marathon, he was injured for some weeks. He was
left with about 6 to 7 weeks to prepare for the Stockholm Marathon 2014.
Thow Wee and I
felt that it is a good sign and Dr Benny is on track to now aim for a sub-2hr
50min as he has achieved the 2hr 57min 52sec in this race.
Dr Benny Goh's Splits
| Split | time of day | time | diff | min/km | km/h | place |
|---|---|---|---|---|---|---|
| 5K | 12.20.00 | 0.19.45 | 19.45 | 03.57 | 15.19 | - |
| 10K | 12.40.18 | 0.40.03 | 20.18 | 04.04 | 14.79 | - |
| 15K | 13.00.47 | 1.00.32 | 20.29 | 04.06 | 14.64 | - |
| 20K | 13.21.32 | 1.21.17 | 20.45 | 04.09 | 14.46 | - |
| Half | 13.26.11 | 1.25.56 | 04.39 | 04.15 | 14.16 | - |
| 25K | 13.42.42 | 1.42.27 | 16.31 | 04.14 | 14.18 | - |
| 30K | 14.04.21 | 2.04.06 | 21.39 | 04.20 | 13.86 | - |
| 35K | 14.26.27 | 2.26.12 | 22.06 | 04.26 | 13.58 | - |
| 40K | 14.48.15 | 2.48.00 | 21.48 | 04.22 | 13.76 | - |
| Finish | 14.58.07 | 2.57.52 | 09.52 | 04.30 | 13.34 | 274 |
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.
