02 Dec Standard Chartered Marathon 2019 Results – Coach Rameshon 3hr 27mins
If you have any queries, please contact Coach Rameshon at 9100 4369 or you can email him at firstname.lastname@example.org. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
Coach Rameshon completed the Standard Chartered Full Marathon with a timing of 3hrs 27mins (Unofficial). He was happy to cross the finish line with a decent timing, as he did 4hr 30min in two marathon races overseas in year 2017. In year 2018, December, in Chiang Mai, he did 3hr 44min.
Having raced for many years, he said that now his goal to is to stay healthy and fit. Being able to race and clock a faster timing is a bonus.
He shared with his athletes, that with one wants to race he or she should not wait for others. If you want to complete a run, just put on your shoes and go. One of his favorite lines “waiting is a waste of time.”
What was your target for the marathon?
I targeted 3hr 06min to 3 hr 30min.
Are you happy with your results?
Definitely I was very happy! Actually I wanted to run another marathon race and abandon this, at 15km I wanted to stop. However, at 16km I decided to muster up my courage and went for it. I was happy that the time was 3hr 27min. I came in 5th in Men 50-55 age category! My local record of 2hr 34m 02sec was not broken, and I am happy to hear of my record for the Singapore route is not broken.
After all these years, how do you stay fit and keep racing?
I train twice everyday, per training session, although my training has reduced significantly, in terms of mileage. I keep doing workout once a week and do strength training as well. I also stayed fit to silence some critics.
How was the race route and the organisation of the race?
Race route had about 4-5 hills, some parts brightly lit and some were dark, and could compromise on one’s safety! More martials helped in some areas which were dark etc. The good part of the route is that some parts were flat and very good to run.
Do you think having the race in the evening was an advantage for runners?
I thought so, however it is more humid in the evening and worse still is at mid-night. Many did not do well as they found it hot! Hence, it is not really an advantage!
Having produced many sub 3 hour marathoners, what is your advice to runners who want to complete a marathon within 3 hours?
To have at least 3-9 months plan in preparing for a marathon. It is good to eat a healthy diet while training. One should be having high willpower to train oneself. If willpower is not there they can join running groups like what we have in Flexifitness to improve the timing! One could do group or personal training which expedites performance.
What are your running plans for 2020?
To do a decent sub – 2 hr 40min by year-end.
My time of 2hr 34min was not broken by local winner three times in StanChart Marathon 2017,2018,2019. This gives me the confidence to do the ultimate sub – 2hr 40min. Mark my words!!!
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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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 email@example.com.