Ashley Liew 34min 22sec - Real Run 2012

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)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

New Balance Real Run - 4th time, Ashley is doing a sub - 35min

Picture 1 - Result of 10km race (Courtesy of Ashley Liew

Today, Ashley Liew ran the first kilometres in 3min 17sec. He did similar kind timing for the rest of the distance, with kilometre splits ranging between 3min 17 to 3min 25sec. As he hit the sand and trail sections, he did nearly 4min. Coach Rameshon's and Ashley's plan was to compromise on the time on the sand and focus on getting a good time at the last part rather than doing a sub-34min time in the race. As it rained yesterday, the game plan changed and doing a sub-34min was shelved.  

Picture 2 - Flexifitness Athletes Jonathan Rourke (37min 50sec) and Ashley Liew 34min 22sec

Flexifitness runner, Jonathan Rourke, who is now capable of doing a sub-37min 30sec for 10km, told me of the difficulty of running in the wet sand, caused by yesterday's rain, which made him slow down on the average time taken, although he did a 37min 50sec for the 10km Men Open run eventually. It was a big personal best time for him. Another athlete Chen Ming Ming did well by doing a very good time of sub-51min for 10km race.

During the race, somewhere at the 4th kilometre of the race, I saw two Kenyans running in the race. They were having a lead of about 100 metres. 

Picture 3 - (left to right) Ashley Liew, Coach Rameshon and Ming Ming (sub 51min for 10km)

As the first runner of the two inched towards the finished line, I saw the leading runner kicking at the home stretch of the race finishing in a time of 33min 04sec while the second runner doing a 33min 49sec. A Gurkha runner ran and came in third with a time of 33min 10sec around there. Finally, the first Singaporean to come in for the 10km race was Ashley Liew. After him, I saw several Gurkha runners running and finishing the race. After looking for about 1min after Ashley had finished, I was walking to see him find out on the race. Ashley did a time of 34min 20 sec, according to my watch. Official time, I was told was 34min 22sec. 

Pic 4 - Flexifitness Group Photo (Left to Right) Murthy, Sara, Ashley Liew, Coach Rameshon, Jonathan Rourke, Divya and Brinda

As planned. we lowered mileage, Ashley was able to do his 4th sub-35min. Hence, it is becoming very promising that he will do a sub-34min in the near future. I decided to do an interview before Ashley goes for his doctorate in the USA and prepare for the famous Gold Coast Marathon 2013.

www.runningcoachsg.com

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.