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)
(Tues, 8/02/2011)
10km - Oon Shui Kun (34m 44s) and Ashley Liew (34m 45s)
Picture 1 - A rare photo with Oon Shui Kun
Oon Shui Kun had to go for Army enlistment today. After 11 weeks of running training and after my persuasion, he decided to do a 10km time-trial today. Something told me that Shui Kun is capable of 34min 30sec. I felt that even Ashley Liew is capable of this now.
Hence, I told them to do the time-trial in the morning. In the early morning at 5:45am, both of them did the trial with confidence.
Picture 2 - Rameshon and Ashley Liew
At the mid-way of the run, Ashley led the run by doing 17min 10sec, about 5sec faster than the expected time. At the 5th km to 7th km mark, both were doing 21 seconds slower than the expected time. At the last 3km, Ashley and Shui Kun worked very hard and finally did 34min 45sec and 34min 44 sec, respectively. It was a personal best time for both. I was very happy with the time that finally realised that they join the rank of Jeffrey Ng, the current under 17 national age group record holder for 3000m for schools, whom I have trained in the past.
I believe that these both Shui Kun and Ashley are able to do sub 30min over time of about 3 years if they are given full support by the necessary sports associations, namely SSC and SAA. I must say that at the age of 21, my personal best time was 36min 31sec (Perak Armed Forces Trip, 1987). Later on, in the year 1993, I did 31min 46sec in Loughborough Echo 10km Run.
I find that at this age both are able to do a sub-35min. Hence, I wanted to give an interview but Shui Kun had to leave for NSF reporting day, as it was his first day in the army, at 8am. Hence, I decided to interview Ashley on his personal best time of 34min 45sec from 34min 48sec.
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.
