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)
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
Performance for the Year 2014 for Flexifitness Athletes, as at 12 July 2014
Apart from our top runner in the USA, by the name of Ashley Liew, who has been doing 15min plus and 16min plus for various 5km races, we had only Lim Thow Wee doing a sub - 19min for 5km run, for those training and staying in Singapore.
In the past, last year, as I can remember, Lim Thow Wee was the only strongest runner in our group to do a sub-19min for 5km. We were proud and are still of him. Right now, we have 5 of them who have done a sub - 19min with proper planning and training by Flexifitness Coaches
In the past, last year, as I can remember, Lim Thow Wee was the only strongest runner in our group to do a sub-19min for 5km. We were proud and are still of him. Right now, we have 5 of them who have done a sub - 19min with proper planning and training by Flexifitness Coaches
The runners who can do a sub-19min are Jensen, Lim Thow Wee, Coach Rameshon, Kenny and Benjamin Fan.
At present Lim Thow Wee is getting closer to do a sub-18min anytime soon for a 5km time-trial. He has done an 18min 16sec in 5km trial, recently. We also have Kenny, who had just joined Flexifitness, with 3 months training only, doing a sub - 19min twice.
Coach Rameshon
told me that once the two runners can achieve the sub - 18min, the next step to be taken is for both runners is to do sub - 17min, hopefully by this year. It looks like an exciting year to me as there is marked improvement by Flexifitness athletes.
In a nutshell, the strength of Flexiftiness can be seen from having one person capable of doing a sub - 19min, now we have 5 who can do a sub- 19min. Coach Rameshon predicts that over a period of time, there will be at least 4 sub - 17min runners in our group. We have yet to wait and see.
In September, Flexifitness will be competing in POSB Run. We have a total of 45 runners from Flexifitness taking part in this charitable race.
January 2014
SAA Cross Country 2014
(1) Lim Thow Wee - 18min 38sec, (Personal Best Time) Now18min 16sec
(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 1st in SAA and Wings Cross-Country)
(6) Brian - 3rd in boys under 14.
Wings Cross Country 2014
(1) Marit 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)
5km Personal Best time 25min 46sec (Now)
Red, White and Blue 5kim Run 2014 (6th/07/2014)
(1) Ashley Liew (champion for age between 25 and 29) - 16min 18sec
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)
(2) Nathan - 19min 15sec (Personal Best Time)
(3) Kenny - 19min 40sec (Personal Best Time) Now 18min 28sec (personal best time)
(4) Desmond - 21m 45sec (season-best)
(5) Le Nguan - 22min 17sec (season-best) Now 21min 28sec (personal best time)
(6) Yoga - 21min 52sec (Personal Best Time) Now 21min 42sec (personal best time)
(7) Szerk - 22min 29sec (Personal Best Time)
(8) Chin Peng - 24m 45sec (Personal Best Time)
(9) Jennifer - 25min 40sec (Personal Best Time) Now 25min 25sec (personal best time)
(10)Rohit - Past 29min......Now 25min 40sec (personal best time)
(11) Mari - 22min 40sec, women open (Personal Best Time) Now 21min 22sec (personal best time)
(12) Mohd Imran 42min 53sec (past) Now 31min 09sec
(13)Elton past 22min 57sec... now 22min 41sec.
(14) Alex 27min 55sec... now 25min 57sec
(15) Anirban Banerjee 19min 20sec, 2.4km...Now 12min 38sec (2.4km)
(16) Wee 23min 40sec
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.
(16) Wee 23min 40sec
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.
