Leong Hong Yew - Big PB of 1hr 38min 06sec for Army Half - Marathon 2013

 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 Saranniya

Mr Leong, in the past, seldom used to talk to us when he joined us for our night training. Over time, he was missing from training for some time. When re-joined us he communicated with us more. Over time, he has shown us that age is no barrier for running.

After achieving my 9min 48sec for 2.4km time trial, I tried my best to overtake him during 8km steady run. After some time, I found out that he was getting stronger, especially when he did his UOB 10km Run in 36min 40sec run. Since then, I found him not an easy person to be beaten. Sometimes I try to outsmart him in the 8km runs, considering his older age and my younger age, but usually, I end up failing in this. I have a personal best of 38min 52sec for 8km.

After his Army Half-marathon run, this year, I found him at the finish of the race. He still looked fresh and I did not see any sign of fatigue in him. When I heard that his time was 1hr 38min 21sec, I was amazed by his gradual progress. I myself, calculated that he should be doing a 1hr 45min, from my guess, especially from the tempo runs. 

Later on, I decided to take a group photo before we left for home. I decided to interview him on his race and he told me about the race. He looked enthusiastic and happy. 

Before my interview with him, I am posting a blogpost summary by Coach Rameshon on Mr Leong. I hope that readers will benefit greatly from Mr Leong's experience.  http://rameshon-m.blogspot.sg/2013/06/leong-hong-yew-does-uob-run-in-36min.html

Mr Rameshon's viewpoint on Mr Leong Hong Yew

Mr Leong Hong Yew joined us in Team Flexifitness one day and he was not doing that well in our own program until an individualised training program was given. He was also willing to follow my advice after listening to me on physiology on training and how a training program can be optimised with the use of studies done. At that time he was doing 42min for 8km. 

After doing some conditioning training, he decided to do some brisk runs on Tuesdays and Thursday. He followed religiously. Especially, recently he showed some determination to do well in a training session and follow my advice on what to do for the first few sets and the last few sets during a workout and a race. 

Over a period of time, his time for 8km dipped to 37min in our very own time-trial. I would always give hope to them telling that Ashley was able to do scale from 30min 8km to 26min plus before coming in as the champion for the Standard Chartered Marathon race 2012. I believe this must have expanded the mind of Mr Leong. 

We are happy that he has recently done a 8km run in 36min 40sec. We expected a 37min flat kind of time for the race in UOB Run 2013. For us, we feel that what he did is something that I can say that he has risen to our expectation. Hence, I told him that this will make people work hard to attain their goal by staying committed to the training program. I decided to interview him. He also accepted gladly.

An Interview With Leong Hong Yew

What has this race taught you?

This race gives me the opportunity to put in practice the tips and guidance Coach Ram and the rest of training pals (Thow Wee, Dr Benny, Andrew, Moses, Eng Howe, Jensen, Szer Khee, the young folks etc..) over the past few months. And not to let down my fun running gang who accompanied me on long runs over weekends.

Did you hit your target time?
My best timing over the last 12 months was about 1:55. I targeted 1:46 (5 minute pace) this time around. To my surprise, I managed to achieve a personal best of 1:38:06 (nett time).

How are you feeling after the race?
I still felt fresh after the race. At the start, we told ourselves to "treat this just another tempo session, except its kilometres longer"... I had the company of running pals who kept ourselves to target pace for the initial half of the race, thanks!!!

How was the organisation of the race?
I feel this is one of the better-organized half marathon races in Singapore given the abundant logistical support. However, certain parts are not well lit-up, which may be hazardous to participants.

How did you find the weather?
Weather was fantastic, luckily the haze didn't make a comeback.

What is your next race and target?
Next race is Berlin marathon to be held end September, which will be my 3rd marathon participation. I hope to achieve a sub-4 hour timing.

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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.

Moses Ng - An Interview on SAFRA Half-Marathon 1hr 26min 36sec Performance.

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 Team Flexifitness Reporter Saranniya R.

Moses Ng (on the right-hand side) - An interview that will inspire the 40-year-old plus that they can do it.

Mr Moses Ng's Nett Time

There are other short interviews that I have conducted after the finish of the race with some of our Flexifitness athletes who ran in the race. Nearly all the athletes rose up to expectation and did very well in the race. I am thinking of covering on Mr Moses Ng, age 47, first before going on to following athletes, especially those who have done their personal best time. These are nett time taken from the net. 

Picture 1 - Standing Men (left to right) Kenneth Lai, Coach Rameshon, Marcel Sng, Hong Yew Leong, Lim Szer Khee and Andrew Chang. Front Girls (left to right) Jennifer Quek, Tarandeep Kaur, myself, Divya.

Team Flexifitness Half- Marathon Athletes Performance
Mr Lim Thow Wee (1hr 20min 54sec), 
Mr S. Jeevaneesh (1hr 21min 43sec),
Mr Moses Ng (1hr 26min 36sec)
Mr Jensen Toh (1hr 34min 14sec),
Mr Andrew Chang(1hr 37min 52sec)
Mr Leong Hong Yew (1hr 38min 21sec),
Mr Lim Szer Khee- (Nett Time- 1hr 47min 47sec)
Mr Trevor Lum- (1hr 44min 05min)
Miss Tarandeep Kaur (1hr 47min 56sec)
Ms Jennifer Quek (1hr 51min 31sec)
Mr Kenneth Lai (1hr 54min 27sec)
Mr Joseph Ho (2hr 16min)
Mr Jimmy Tan (2hr 18min 22sec)

10km
Mr Bobby Ng - (Gun Time 55min 52sec, Nett Time - 55min 40sec)

Picture 2 - Coach Rameshon (left) with Mr Moses Ng at the finish point

How was the race and the race route?

Before the race, I was discussing with my wife whether I should be wearing a watch, as I always do while running, to monitor my pace. But deep down in my heart, the night before, I was thinking of not wearing one and just run according to my feeling during the race. Finally, I decided to watch a youtube video on London Marathon 2013 to observe whether elite athletes do wear a watch or not, before going to sleep. To my surprise, I realised that most Kenyan elite athletes don't wear any watch while racing, so I followed that. I am glad I did so, why?

Though for Army Half-Marathon, the water points were adequate and marshalling was done very well, as usual, is well coordinated. I find that for this edition, there were few bumps and boobies along the running route. After the race, I heard that some of my friends running, tripped and fell. I reflected and was glad that I was not wearing a watch and was not distracted. As such, I was able to concentrate on my form, my feel, my breath and on the running route and avoided being tripped. Hence on, I will not wear any watch while racing, now that I have realised that without being distracted by observing on my split time, I can concentrate on important factors mentioned above which will affect my performance in order to get a better time. Besides those that I have already mentioned, the race was considered well organised for me, as I was not affected and was running in the front pack.

Did you hit your target?

My target for this race was to do faster than 01:30:00 to bring me closer to doing a 03:00:00 marathon in an equatorial climate. I surpassed my own expectation by doing 01:27:01 gun time. For this, I am grateful to my wife's and my daughter's support and also to Coach Rameshon for his guidance in helping me achieve this.

How are you feeling?

Happy, surprised and shock. Why? Happy because to me it is a very good timing. Surprised because I expected maybe 01hr 29min plus. Shocked  because as I am not young comparing myself to most of Flexifitness active training members, with exception to Coach Rameshon, Mr Jimmy Tan, Mr Ranjith, Mr Tan Eng Howe, Mr Andrew, Mr Leong and Mr Edward Ong. Most importantly, after the race, I was still feeling strong and feel that I can possibly do better in future upcoming races.

How did you find the weather?

Weather-wise I can't ask for any better. The starting time was 5:15am, so I know that I will come back before first light.

What is your next race and target?

My next race is the K L Marathon on 29 September 2013. I want to do well in this race badly and the goal for me is to do it below 03:18:27, which is my personal best time done during the 2010 Singapore Marathon. I hope can surprise and shock myself again for the upcoming race. Finally, I want to add, IF I BELIEVE I CAN, I CAN. Maybe for the benefit of changing it for the readers of this interview is: If you believe you can, you can.

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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.

Moses Ng - 1hr 26min 27sec in Army Half - Marathon 2013

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 Murugiah Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Moses Ng - A man who has great determination and tenacity

Moses, 47,  came to see me after losing his weight from 104kg to 64kg. I was very amazed by this feat by this gentleman, who is, in fact, the same age as me, except that he is a year younger than me. 

I told him that he still needs to go down in weight. He was receptive to this and he has lost about 3 to 4kg within 3 months. He did this by training very hard. He always communicates with me continuously without a stop on training matters which shows the mark of an aspiring athlete's seriousness and commitment with his chosen sport now, which is running.  

He has brought his time down to a near sub-41min for 10km from 44min and a subsequent 43min plus, recently. He still needs to bring his time down below 40min, before he goes down to 36-37min for his 10km time, so that he is able to do a sub-3hr for his Standard Chartered Marathon race 2013. We are planning to run together in the Stanchart Marathon 2013.

He is about to run the KL Marathon 2013 soon, which was, in the past, postponed because of haze. 

As for the Army Half - marathon yesterday, he was very happy to see his time going below a 1hr 30min target that he had set. With 2 to 3 weeks to go, he was encountering a foot injury.

Team Flexifitness' reporters will be interviewing him soon on his recent feat and his goals for the future.


If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg


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.