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
Coach Ernest, 44, does 10km in 41min 20sec for 2014 POSB Race.
Ernest Wong would routinely run 35 mins for 10km in his prime. Now as a Coach at FlexiFitness, he still does respectable timings at races.
Ernest Wong did a 41 min 20 sec at the POSB Run last Sunday. He planned to follow the FlexiFitness team- FlexiFitness sent 2 Corporate Challenge teams- but had to slow down " I was with the team till the 4km but had to slow down at 5km as I had no training, I speed up at the 9km'
He is happy with his time as he does not train much for this race. He felt good just running with the team. He is happy with the route, organisation and water points. I myself feel that this race was truly well organised. There were no blockages throughout the race, which is very rare in races organised in Singapore.
Back in his days, Ernest Wong was rather fast. He did a 35min 15sec for the Malacca 10k Run in 2000, and 16min 06sec for 5km in 1999, Japan. He was a competitor to Coach Rameshon in his younger days.
Coach Ernest has a personal best time of 2hr 37min in Hong Kong marathon in the year 2004.
Ernest has been injured for 3 years now. Although injured, he manages to do 1 hour runs 3-4 times a week and 400m workouts weekly. He has a relaxed mindset and will run his next race when he feels good.
Now, he is working as a coach in FlexiFitness running group and shares his
vast training and running experiences to us. He is very knowledgeable - athletes frequently go to him for advice. I myself like to hear his past experiences as a runner.
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.
Personal Training/Elite and Non-Elite Group Coaching (2km to marathon)
