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)
SAA Cross-County Championship 2011 at Bedok Reservoir (3pm)
Part 2 of the SAA Cross-Country race will be out tomorrow
Picture 1 - Jason Lawrence from MR 25 Team 1, coming in with the fastest time for the 5km men's open section
Jason Lawrence from MR 25 Team (1) came in as the individual champion in the men open section of the 5km in the hot sweltering weather, doing a time of 15min 58.29sec. He ran a relaxed race with no fight or opponent. Only his stopwatch was his opponent and at the final stretch, his training partner Mok Ying Ren was seen cheering Jason to go for a faster time. Second, third, fourth, fifth and sixth position for the 5km race were Feroz Khan, Soh Rui Yong, Melvin Wong, Ashley Liew Wei Yen and Devathas Satianathan.
The fastest time posted for the day for the Women Open race was by Jenny Lundgren. Her time was a blistering 15min 45.42sec. The distance for girls and women, as a whole, was 4.3km.
The route was all ran in the track which was made up of gravel. About 4 people complaint to me that the weather was hot as there was no shelter for the runners.
Clearly, MR 25 Club dominated the scene today as they won the Men Open team section of the 5km race also. MR 25 Team 1 got 9 points from Jason, Melvin and Devathas Satianathan. I saw Donald Ng, an avid member of MR 25, running around to assist the MR 25 Club runners to win in this section by cheering at the sideline. Definitely, it was a fine performance by MR 25 Club. Swift Team club came in second as three of their runners managed 28 points. The team with the lowest total points will ultimately win the race. The Mindef Team came in third. Surprisingly the SIM Men's Team 1 came in fourth.
In a team event, the top 3 runners of the club of the 4 team members are taken and counted. The lower the total, the team wins the race
Picture 2 - End of phase 1 training for the Hwa Chong Institution by running in the race.
In the women's under 20 section of the race, Mok Ying Rong from RI came in first with a time of 17min 03sec, which was about 1min 02sec from the next RI runner Wan Zahrah, who did 18m 05sec. Clara Wong from VJC did 18m 32sec, with Bell Tan from ACJC doing 18m 50sec. In the team section of the under 20, RI came in first, with ACJC team 2 coming in second and VJC Team 1 coming in third.
In a team event, the top 3 runners of the club of the 4 team members are taken and counted. The lower the total, the team wins the race
Picture 2 - End of phase 1 training for the Hwa Chong Institution by running in the race.
In the women's under 20 section of the race, Mok Ying Rong from RI came in first with a time of 17min 03sec, which was about 1min 02sec from the next RI runner Wan Zahrah, who did 18m 05sec. Clara Wong from VJC did 18m 32sec, with Bell Tan from ACJC doing 18m 50sec. In the team section of the under 20, RI came in first, with ACJC team 2 coming in second and VJC Team 1 coming in third.
Picture 3 - Ashley Liew, will now be doing his second phase training for the upcoming Hong Kong Marathon 2011, Brendan Lee, right is preparing for duathlon/biathlon races in weeks ahead
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.
