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 Marcel Sng
I am happy to hear that finally, Lim Thow Wee has done an 18min 16sec for the 5km time-trial. In time to come, I believe that he is going to do a sub - 18min soon. Coach Rameshon told me that once he does this, the next step for Thow Wee is to do a sub - 17min, hopefully by this year.
As for me, I asked Coach what to aim for in my 2.4km test, before I serve NS. He told me a sub-8min is possible. I was amazed by this answer and have started training harder now. My personal best for 2.4km was 8min 22sec, 4 years ago. I managed that in 4 months of training with Coach Rameshon. Prior to that, I was a non-runner.
I remember Coach Rameshon's passion for running when he was training me. In the past, I was trained by Coach Rameshon and ended up as the only finalist from my school, St Andrews Sec, for the National Schools Track and Field Championships in the 2000m steeplechase.
Many have improved tremendously under Coach Rameshon and I have seen this myself, for serious as well as for casual runners as well. I am hoping to work with him in the long run in this, besides doing my academic studies.
Here, I have collated the results of Flexifitness athletes who have done well. Our Flexifitness athletes travel worldwide to participate in races. Coach Rameshon travels with them to assist and give moral support to these athletes when he is free.
Flexifitness track records are listed below. I will soon be collating on the personal best times of Marathon of our runners and profile them in this website and blog. I hope that many do not wait in their quest to do a personal best time.
January 2014
SAA Cross Country 2014
(1) Lim Thow Wee 18min 38sec, (Personal Best Time)
(2) Jensen 18min 46sec
(3) Coach Rameshon 18min 56sec, 6th position in Men Veteran. (Season Best)
(4) Sophia 20min 16sec, (1st in Women Open)
(5) Mari - Champion in Women under 14 (Fastest in Wings Cross -Country,
(6) Brian - 3rd in boys under 14.
Wings Cross Country 2014
1st in Wings Cross-Country 2014, for under 14 girls.
February 2014
Zoo Run 2014
(1) Selvanther 2nd overall in net time for Zoo Run for under 14 boys
(2) Coach Rameshon - 48min 08sec
(4) Coach Tan Eng Howe - 54min 59sec.
Tokyo Marathon 2014
(1) Leong Hong Yew - 3hr 35min 25sec (Personal Best Time) Men Veteran
April 2014
London Marathon 2014
(1) Desmond Soh -- 3hr 39min (Personal Best) Men Veteran
Paris Marathon 2014
(1) Lim Thow Wee - Marathon (Men Open) 2hr 48min 49sec - Personal Best
(2) Jennifer Quek - Marathon (Women Open) 3hr 53sec
Flexifitness 2.4km Time Trial
(1) Lim Thow Wee - 7min 48sec (Personal Best)
(2) Coach Rameshon - 7min 56sec
(3) Vijay - 7min 57sec (Personal Best)
(4) Benjamin Fan - 7min 57sec (Personal Best)
(5) Ali - 8min 30sec
(6) Ms Rajendran - 09min 09sec (Personal Best), Women Open
NTUC Income 350 Run
(1) BK Pradeep - 10km - 52min 32sec (Personal Best Time)
May 2014
Copenhagen Marathon 2014
(1) Tarandeep Kaur - 3hr 52min
(2) Shireena Woon - 4hr 10min
TAKE FLIGHT 5KM RUN 2014
(1) Ashley Liew - 1st position - 17MIN 02SEC
Stockholm Marathon 2014
Dr Benny Goh - 2hr 57min 52sec (Season Best)
Cold Storage Run 2014
Adit - 4th overall for Kids between 7 and 8 years of age, 800m
June 2014
Pocari Sweat Run 2014
Berlinda - 1hr 11min (3min improvement, personal best time)
MR 25 Half-Marathon (Team) - Overall Flexifitness 4th in Men Open Team
Lim Thow Wee and Colin Chua enabled Flexifitness to come in 4th overall.
July 2014
Gold Coast Half-Marathon 2014 (07/07/2014)
(1) Colin Chua - 1hr 24min 24sec (1 min improvement, Personal Best Time)
(2) Kariel - 1hr 57min 37sec (17 min improvement, Personal Best Time)
Red, White and Blue 5kim Run 2014 (6th/07/2014)
(1) Ashley Liew (champion for age between 25 and 29) - 16min 18sec
Aug 2014
21km Time Trial New Personal Best
Wang Yan- 1hr 46min 37sec (first effort, non-runner previously)
5km Time Trial
Bryan- 18min 50 sec (was 19:35 2 months)
Flexifitness 5km Time Trial 2014 (Only those who have done PB will be mentioned)
(1) Lim Thow Wee - 18min 16sec (Personal Best Time)
(2) Benjamin Fan - 18min 57sec (Personal Best Time)
(3) Kenny - 18min 38sec (Personal Best Time)
(4) Desmond - 21m 45sec (season-best)
(5) Le Nguan - 22min 17sec (season-best)
(6) Yoga - 21min 52sec (Personal Best Time)
(7) Szerk - 22min 29sec (Personal Best Time)
(8) Chin Peng - 24m 45sec (Personal Best Time)
(9) Jennifer - 24min 20sec (Personal Best Time)
(10) Mari - 21min 14sec, women open (Personal Best Time)
Jensen - 18min 46sec (Personal Best time)
Brian - 18min 50sec (Personal Best time) Under 14 boys runner
Jonathan - 20m 01sec
Dr Ansgar - 19min 15sec (Personal Best time)
Desmond - 20m 28sec (Personal Best time)
Dr Ansgar - 19min 15sec (Personal Best time)
Desmond - 20m 28sec (Personal Best time)
Reuben - 20 58sec (Personal Best time) 13-year-old.
Vijay - 21min 04sec (exams period)
Ryo - 21min 37sec
Szerk - 21min 40sec (Personal Best time)
Kenneth L - 22min 34sec (Personal Best time)
Wang - - 22min 24sec (Personal Best time) Veteran women runner
Wee - 22min 34sec (Personal Best time)
Dr Benny Goh - (paced Jennifer)
Joseph - 24m 42sec
(Lee Nguan - paced Chin Peng)
Kariel - 25min 08sec
Mao xing - 25min 39sec
Divya - 25min 40sec
Bobby - 26min (just joining back after a long absence)
Shan - 28min 17sec (Personal Best time)
Imran 6km - 37min 28sec (Personal Best time)
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.
