Note:
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)
Report By Marcel Sng
http://ironmanlive.com/
Ashley Liew - Training going smooth for Texas Ironman Race in May.
Picture 1 - Coach Rameshon (right) with Ashley Liew (left) after the finish of the race
I was very excited to hear that today is the Aviva Half-Ironman 70.3km race. Our Flexiftness Head Coach, Coach Rameshon and I were at Bukit Timah for our exercise regime. Later on, we were at Turf City. Then, we realised that today is AVIVA 70.3km Half-Ironman Challenge, we decided to give full support to Ashley Liew in the race. There were 1300 people participating in this event. When we reached at about 12 30pm, we realised that Ashley would have finished the race. We were trying to contact Ashley but it was off in vain as he had already finished the race with no phone with him. Ashley's girlfriend Zeling told us about this. We decided to be patient and wait for a phone response.
Over time, Ashley gave a call as he was about to leave the car park, where the race finish was. Ashley was about to leave the place. As he was just about 20metres from us, we were able to locate him and decided to go towards him. Mr Rameshon congratulated Ashley for his more than 3min improvement of his personal best time, although he was running for a long season before switching to triathlon and ironman.
Ashley Liew - 2nd Singaporean of the Day.
As Ashley had done a very good time, we just hope that Ashley does well in the coming Texas Ironman race 2012 in the USA. As for the AVIVA 70.3km, Ashley did the 70.3km with a total time of 4hr 45min 49sec (38m 50s 1.9k swim + 2h29m57s 90.1k bike + 1h32m58s 21.1k run). The previous best for him was 4hr 48m 40sec in 2010. The 1st Singaporean was Willie Loo Chuan Rong. Although it is not formal yet, it is quite likely that Ashley is the 2nd overall Singaporean today. This year, the 1st Singaporean is Willie Loo Chuan Rong, who did a time of 4hr 43min 34sec). In 2010, Ashley told me that he was 2nd Singaporean. In 2011, he was 3rd Singaporean with a time of 4h 49min+.
As for today' race experience, Ashley told me that his legs were not in good condition at all right from the start of the bike (right after the swim) stage. He commented that by the time he hit the running stage, his legs were almost in pain for the whole route of the race. So his bike and run times were not as expected. Perhaps the training was still a bit heavy for the race. However, having completed this race, Ashley told me that the next and more important challenge is the Texas Ironman on 19 May. We were excited to hear this. Coach Rameshon shook his hands with Ashley for his fine performance for the race.
Picture 2 - Congratulations from Flexifitness Head Coach Rameshon Ashley Liew's big personal best time in AVIVA Half-Marathon 2012
Picture 2 - Congratulations from Flexifitness Head Coach Rameshon Ashley Liew's big personal best time in AVIVA Half-Marathon 2012
In summary, Coach Rameshon and I were going around the water skiing area cheering the participants for an hour and finally, we decided to leave from there for lunch.
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.
