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)
We all know that Mok Ying Ren has done a sub-2hr 30min in New Zealand and he has done 5km time of 14min 51sec in Tokyo University time-trial. This shows that there is very good progress going on. I think that he is capable of doing a much faster time over a period of time if there are no injuries and there are no distractions.
I frankly believe that both Mok Ying Ren and Ashley Liew have the potential to do near 2hr 20min in the near future so long they are focused on achieving the goal. If these two athletes, in 1-3 years time, do close to 2hr 20 plus, fluctuations may take place, that means that they may do around 2hr 20 to 2hr 25min at least 3 to 5 times before the time goes below 2hr 20min. It all depends. I believe that this is possible.
Right now the neighbouring countries have people who have done around 2hr 20min. These records are slower as compared to the counterparts of Asian and Western and African and Middle-Eastern countries. It is time for us to do something to bring the time to sub-2hr 20min or sub-2hr 15min in many countries.
Right now the neighbouring countries have people who have done around 2hr 20min. These records are slower as compared to the counterparts of Asian and Western and African and Middle-Eastern countries. It is time for us to do something to bring the time to sub-2hr 20min or sub-2hr 15min in many countries.
After Sunday's workout, I found that Ashley Liew has made some progress in the marathon timing during the workout.
Of my best workout times of the past, 30 x 400m, he is just 2sec per round slower, that's all. That simply means that he is now close to my best workout timing of the past. However, I feel that he has not reached the peak of my best standard yet.
Nevertheless, I feel that you cannot climb up Mt Everest in one day. Rome was not built in a day.
The last workout which is a few days away from Gold Coast Airport Marathon 2011 will determine what kind of time he will be capable of in the race. Ashley and I will be happy if the time is just faster than his current best time of 2hr 45min. A sub-2hr 34min is a high possibility and a sub-2hr 30min is a bonus.
By Narayanan
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.
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.
