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)
Today, Ashley Liew did the 15km time trial in the morning at the track. He was running a consistent pace of 1min 24 to 26sec. He did the first 5km in 17min 38sec. He looked tired. The reason for this was unknown.
He was trying to go faster but could not go as planned as hit the 10km mark in 35min 25sec. However, over time, he started to stick to the 3min 30sec pace for the last 4.6km and did an overall time of 52min and 13sec.
I believe that the time would give a time of about 2hr 30min to 2hr 34min for the Gold Coast Marathon 2011. If he wants to do a sub-2hr 30min, it is still possible judging from his recent 400m x 30 where he did it in an excellent manner.
In order to do a sub-2hr 30min, it is a risk to take which may make the overall time to be sub-3hrs rather than sub-2hr 40min. Precision is important and how he feels during the race is very important and all depends, I think all depends on the mental strength during the race.
Life is all about risk. You never try, you never know.
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.
