Tuesday, December 16, 2014

Happy Birthday Ashley Liew and well done to athletes

Ashley Liew - Flexifitness Ashley Liew and Lim Thow Wee are top 5 runners in Singapore. 



With Mok Ying Ren recovering from injury, I guess, the current Singapore Marathon best runners' standing are as follow.


Top 7 Marathon Runners for the Year 2014

1) Soh Rui Yong - 2hr 26min 01sec, California International Marathon
2) Ashley Liew - 2hr 35min 39sec, Chicago Marathon
3) Fang Jian Yong - 2hr 38min 37sec, Gold Coast Marathon
4) Derek Li - 2hr 42min 01sec, Boston Marathon
5) Lim Thow Wee - 2hr 48min  49sec, Paris Marathon
6) Mok Ying Ren - 2hr 53min  43sec, Singapore Marathon

7) Benny Goh - 2hr 57min 52sec Stockholm Marathon

Other sub - 3hr 10min Flexifitness Athletes
Jonathan Kang - 3hr 02min (Berlin Marathon 2014)
Colin Chua - 3hr 06min (Stanchart Marathon 2014)



Flexifitness will never forget Ashley's birthday as it falls on this day. On behalf of Team Flexifitness, I would like to wish Ashley a Happy Birthday, filled with great success. We would like to congratulate Ashley Liew for being second overall for year 2014 for the marathon race ranking for Singapore Marathoners. Rui Yong has been ranked first overall for the ranking.

 
Lim Thow Wee (left) will be going to Hong Kong/Asian Marathon 2015 and Ashley Liew (right) to New Orleans to represent Team Singapore for the races.

As for Ashley we believe that he has a lot of potential. With opportunities given, he will one day rise to occasion in doing very good time in a marathon race. He has the potential to do a sub- 2hr 20min for the marathon. Such is the faith I have in him, have no doubt this.

We would also congratulate Ashley Liew for his rising up to occasion for getting The Outstanding Student Award winner from Sherman College of Chiropractic. For us, he shows as a person who can balance running with studies.

We also have Lim Thow Wee, our Flexifitness runner, who has done a 2hr 50min for the Paris Marathon this year. Thow Wee most probably be running in the Asian marathon race in Hong Kong as he has gotten his clearance from his work. 

We have Dr Benny Goh in our Flexifitness group athlete who has done a 2hr 57min in Stockholm Marathon 2014.

Ramesh, not my name,  is another runner, who has done a 3hr 02min, short of 2min to do a sub - 3hrs. He did it in Stanchart Marathon 2014 race. He will be representing Singapore in Hong Kong marathon.

Flexifitness Jonathan Kang has done a 3hr 02min in Berlin Marathon and is few seconds behind Ramesh. Ramesh is not our Flexifitness runner and recently, he did not name any coach in particular that he is training with. He met me today and told me that he does not have any coach. 


 Summary of Progression with Coach Rameshon
2007 - 3hr 49min 52sec (Before joining Flexifitness)
2008 - 3hr 10min
2009 - 3hr 09min
2010 - 3hr 02min
2013 - 2hr 55min (Seoul Marathon)
2013 - 2hr 53min (Gold Coast Marathon)
2014 - 2hr 48min 49sec (Paris Marathon)

We also have Colin Chua who has done a 3hr 06min for Stanchart Marathon 2014. With very limited training Colin has done well. 

As for runners who can do sub-3hr 10min, we would like to congratulate Ashley Liew, Lim Thow Wee, Dr Benny Goh, Jonathan Kang and Colin Chua for achieving this not too easy feat. Well done!
www.runningcoachsg.com

Haile Gabrselassie discusses on Altitude and Training Facility (Part 3)

Meeting With Haile Gabrselassie

Somebody asked Haile Gabrselassie on Altitude and he answered with clarity. 



Haile was sharing with us that he runs at least 200km per week. He said that he does this mileage at altitude. He told, "I do this mileage at altitude".  However, when he goes to a non altitude place, he feels that, to compensate, it is good to add an extra 20km into the mileage. He say that, for Singaporeans, it may be hard to go to the altitude. An adding of 20km to your mileage will make a big difference to offset the altitude benefits. 

After his explanation, a person asked on how Singapore facilities can change such that we can do well in running. To this, he said that Singapore has everything and in Ethiopia, he said that there is nothing there. He was hoping that Ethiopia will one day become like Singapore. He told that it is important not to ask for anything as the facilities are very good. He told that in his country there are people going through hardship. 

However, he told that if one wants to improve, it is good to go to Ethiopia to do well.

www.runningcoachsg.com

Monday, December 15, 2014

Meeting Haile Gabrselassie from Ethiopia (Part 2)

Haile Gabrselassie - Pearls of Wisdom shared during the meeting

By Rameshon
Mr Tang, Singapore Athletics Association President, welcomed Haile Gabrselassie to share his valuable experience


Conversation with Haile Gabrselassie

Haile said with emotion that the reason for him to break several world records was because of having goals. He told everyone in the audience that when a person has a goal, it is easy to attain what they have mapped to achieve. 

Goals will bring discipline in one to attain the impossible. 
The next thing he said was that in order to do that it is important to have the discipline to do it. He was trying to explain what discipline meant. After some time, he felt that the only way for the people to understand the meaning of discipline is to come out with an example. He said that when one has to wake up to train at 6am, it is important to wake up. If one doesn't, the day will go without training and the easy way out of training is to sleep throughout and end up in disappointment of not getting one's goal. 

I felt that this was one of the reason for me to do the 2hr 24min 22sec, which is still current national record, in marathon done in 1995. There were times that I wanted to sleep, instead of waking up for a run. I was missing sleep a lot. However, when I thought about my goal, I just pushed my body out the bed to run. I told myself that I do not want to end up as a disappointed person later on. There were times where I wanted to go home to sleep instead of running in the morning. 

Haile told a number of things as well and I will share with all on other days in small parts.  

www.runningcoachsg.com

Sunday, December 14, 2014

Meeting Haile Gabrselassie from Ethiopia

Haile Gabrselassie - Best Distance Runner Ever

Haile Gabrselassie started to talk on goal setting as an ice breaker.



Haile Gabrselassie came to Singapore to give practical insights to running. It was in fact the best knowledge that I got from a person. It is important to respect and recognise whatever that he is saying and doing it instead of just taking photo for popularity sake. 

I will be writing on the points that he has given in few sections, hopefully from tomorrow onwards. It is important to thank Mr Tang Weng Fei, president of SAA for supporting marathon running in Singapore and was a host to Haile when he was in Singapore.

www.runningcoachsg.com

Friday, December 12, 2014

Flexiftiness Athlete Lim Thow Wee - Running in Asian Marathon 2015 Race in Hong Kong.

Lim Thow Wee - His 6 years training has been finally rewarded by representing Singapore. 

By Saranniya

Lim Thow Wee, has finally got his surprise reward today when he was told that he was running in the Asian Marathon race in Hong Kong on 25th Jan 2015. Thow Wee felt honoured by this invitation by Sing apore Athletics Association. Coach Rameshon told me that Mr Thow Wee joined us from year 2008 and was with us all the way. He remarked, "Thow Wee deserves this reward of running in Asian Marathon as he has been one of the most consistent runner in Flexifitness for 6 years, as of this year. " I will be interviewing him tomorrow on his confirmed selection.

Summary of Progression with Coach Rameshon
2007 - 3hr 49min 52sec (Before joining Flexifitness)
2008 - 3hr 10min
2009 - 3hr 09min
2010 - 3hr 02min
2013 - 2hr 55min (Seoul Marathon)
2013 - 2hr 53min (Gold Coast Marathon)
2014 - 2hr 48min 49sec (Paris Marathon)

Pic 1 - Eliz (Thow Wee wife), Thow Wee and Coach Rameshon

Archive of earlier blog post.
Lim Thow Wee, in the past, ran 3hr 49min 52sec in year 2007. Then, by getting coaching guidance from Coach Rameshon, he ran in a time of 3hr 10min in 2008 Singapore Standard Chartered Marathon. In 2009, he did 3hr 09min. Subsequently, in 2010, he did 3hr 02min. 

Between year 2011 and 2012, he was fluctuating with his timing as he was not able to go below 3hrs. 

With resilience, he came back to Flexifitness Group training last year, a month before the Seoul Marathon 2013 and he did a personal best time of 2hr 55min. 

Coach Rameshon strongly recommended him to do the Gold Coast Marathon 2013 in July as the former was also going there to race. Thow Wee followed the direction and did a 2hr 53min there. 

In the recently held Paris Marathon 2014, Lim Thow Wee did an impressive time of 2hr 48min 49sec. It was the first time that he was doing a sub- 2hr 50min. It was a long wait for him to do this time and eventually he has done it. 
Coach Rameshon feels that Thow Wee is capable of going under 2hr 40min if everything goes well in training and racing for the latter. 

Let us know from his interview on how he ran the race and his future plans in marathon. I believe that this he has been a motivational figure for me as he is also our training group member and it would inspire many to persevere in running.  

An Interview With Lim Thow Wee.

Why did you choose this marathon?
I wanted to choose a race with the following criteria:
1. 1st half of 2014
2. A country I have not been to (as I would usually spend some time to travel after a marathon)

3. A gold label race. 

London n Paris marathon fit the criteria. But it was tough getting a slot for London marathon's balloting system, thus I chose Paris marathon.
Any problems that you faced before running this marathon?
After a confidence-crushing knee injury in Sep 2013 (when I put on 8kg the next 3 months!), I didn't train seriously with some easy runs 3-4 times a week. I started proper training on 31 Dec 2013 when Saranniya invited me to attend Mr Rameshon's surprise birthday celebration, with a pre-condition of a 3k steady-state run before food! Imagine doing steady-state on New Year's Eve! Haha. That was a start of the build-up to last Sun's marathon. 
How do you find the route?
The 1st half of the race was flat. The 2nd half consists of many short rolling slopes as we had to go through a few tunnels. The route was scenic as we ran past Eiffel Tower, many palaces and museums, and ended with Arch De Triumph. Some parts of the ground were made of  clobbered stones, thus I had to keep looking on the ground in case of tripping.
What was your targeted time that you aimed months before the race?
As I was injured from Sep to Dec 2013, I did not any expectation or target for the race till March when I realized that my 10k (37m56s) and 15k (56m39s) timings were faster than 2013. Thus I began to target a sub 2h50m or at least a PB.
What was your time in this race?
My time was 2h48m49s.
Are you happy with the time?
Yes, I was happy as I broke the mental barrier of sub 2 hours 50 minutes. Also, I did 4:00 min per K which was another mental barrier for me. I struggled to imagine doing 4:00m per kilometres in marathon previously.

How long did it take to do this time?
I was trying for sub 2hr 50min for the 1st time last July in Gold Coast Marathon but did 2h53m. 
How was the weather as you ran the route?
The weather was hovering between 15-20 deg. The sun was a bit glaring in the beginning and during parts of the race but I didn't feel very warm. 
How was the organisation of the race?
The distance markers were accurate, the start pen was easy to get in (though I heard Jennifer's pen was flagged off later which resulted in her being stuck behind slower runners) and the field was quality (enough runners to pace/follow regardless of our targeted time). The negative was that they served high-class mineral water throughout the race instead of isotonic drink!
What is your next goal in running a marathon?
Like what Mr Rameshon says, "Aim higher, reach high". I'll go for sub-2h40m in the 2nd half of the year, which will definitely be a stretch but hope I'll reach near there! Like everyone in our group, be it a race, weight or fitness goal, our targets are all so much bigger than ourselves. But it is through this striving that makes us come together and work hard together. 

Thursday, December 11, 2014

Interview with Colin Chua- An Interview on his 10th position Stanchart Marathon 2014 (Men Open)

Interview with Colin on his Personal Best timing of 03Hr 06Min 45Sec 



Interview By Saranniya

Are you happy with your timing?

Yes though I did not hit my pre-race target. I was struggling to complete the marathon due to fatigue and I looked so awful at the finish that race officials were trying to convince me to get on the wheelchair!! So to get a PB of 3mins is really a bonus.

How was the organisation of the race?
Hydration stations were adequate. However, the race event handbook said that there is a energy gel station at abt 23.5km but I didn't see any. That affected my refueling plans.

Were the kilometer marking accurately marked?
Yes.

 How was the route? Too hilly?
 The route was pretty flat and the same as the previous year.

 How was the weather during the race?
 It was getting progressively hotter and more humid as the race drags on.

What is your goal? In the long term and short term.
My long term goal is to run a sub-3hrs marathon. Short term will be to improve my 10km PB to sub 38mins.
 
www.runningcoachsg.com

Wednesday, December 10, 2014

Wang Yan, 42, does 1hr 42min Personal Best Time in Stanchart Half-Marathon 2014.

 Wang Yan - Keeps improving over time despite limited time to train

By Rameshon

 

Wang Yan's story was told by Marcel Sng after the Army Half- marathon, 31/Aug/2014, where she did a time of 1hr 46min 37sec in the race. In this Stanchart Marathon 2014, overcoming a hot weather, she did a time of 1hr 42min and did Flexifitness proud. The first women veteran lady did 1hr 41min in the half-marathon race. She told me that at the last 2 km she had cramps. She told me that she would have done a much faster time. In our group, she stands a very good chance of getting qualified for the Boston Marathon 2015/2016. 

 

Please read her story and interview so that you are also inspired to do well in running. We wish her all the best to keep improving in running.

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Report and Interview By Marcel Sng

Wang Yan, 42, Does 1hr 46min 37sec for 21.1km


 

Wang Yan, 42, was not consistent when she first started training with us. She just wanted to keep healthy. That was about one and a half year ago. She wanted to come for our programme so that she could monitor her daughter in training and to motivate her. However, while doing that, it was found that her running time in long distance kept progressing. She wanted to be fit, over time. Runners from Flexifitness told Wang Yan that she is talented. 

Over a period of time, with about 3 to 4 times per week limited training, she brought her time for 5km from 25min plus to a personal best time of 22min 24sec. She was very happy with this time and it took some time to do this.

Last Sunday, 31 August 2014, Wang Yan was on top of the world as she did a 21km distance with a time of 1:46:37, in our own standard time trial. She was hoping for a target of sub-2hours only, as it was her first time trial for a half marathon ever. Coach Rameshon was very happy with the time. It was only last year that she started running seriously; with minimal training she has done a sub-1hr 50min for the half-marathon.  

I myself feel motivated by her feat and am motivated to run a half-marathon or a marathon this year or next year. It is going to be my first time running; I have not run a half-marathon in the past; I am very keen to do it now.

I hope that her improvement will interest young and old alike. I have interviewed her and hope that you will like it. 

An Interview with Wang Yan

1. What have you been training for recently?
I follow Mr Rameshon's night training programme on weekdays and it include improving running frequency and some tempo runs.  

2. Where you running in the past?
Before I joined the running programme I seldom ran. After I joined, I will try to come  for training on twice per night training with Coach Rameshon. Besides from that I also try to run at Labrador park which is near my home during weekends. 

3. What made you to take up running?
Initially, it was because my daughter as she chose the running by joining the Young Champions' Program. The program allows parents to be trained together.  I start to run with curiosity and in the objective to get close with my daughter.  
After running for a few times, I found myself is able to run and feel totally refreshing after a sweaty running session. It's good for our health especially for a person who seats in the office for a whole day. 

4. What is your 5km, 10km timings in the past and now?
My first 10km timing was  53min when I first joined the training last year. Right now my Personal Best time is 46mins16s in a recent time trial. I like to do the time trial of Flexifitness as it is objective and valid and reliable. In fact, in races. we get faster timing, after the time trial. 

My first 5km time trial timing in the past was around a near 25min when I started joining Flexifitness. Right now, my time is 22min24s, which is a new personal best time in the recent time trial.  

5. You just did a Half- marathon time trial, what is the timing?
The net time is 1h 46m 37s.

6. How did you train for the Half Marathon time trial? 
Just follow the night program , jog in the weekend and sometimes cycling in between. 

7. what are your next races?
I will run the 2014 Straits Times Race in September and 2014 Singapore Standard Chartered Marathon Race in December.

8. What are your goals? 
My goal is trying to improve my time without injury, and set a good example for my daughter.
The time my aim at is to run within 45mins in 10km and 1h 40mins for 21km.

And if my time permits, I will try to run a full marathon.

Edited by Miss Rajendren