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 Rameshon told me a few days back that Lim Thow Wee was in his best to do a sub-3hrs in Seoul Marathon 2013, which was raced just yesterday. All the while, Lim Thow Wee had made several attempts to do a sub-3hrs, in Singapore and in overseas, and everything went in vain as he did more than 3hr time, except that he was getting more conditioned and more intelligent in avoiding any mistakes.
It was, however, fortunate that Lim Thow Wee did not wait for things to happen but came to Coach Rameshon again recently, especially at the last minute for some form of sharpening. Coach Rameshon's focus was all on speed, speed and more speed, not on stamina as Thow Wee's stamina was very good.
With the going down in time below 3hrs Lim Thow Wee has become one of the very few ones to do sub-3hrs in Singapore. He is currently ranked around top 5 in Singapore. Thow Wee's life long wish has finally been fulfilled.
With the going down in time below 3hrs Lim Thow Wee has become one of the very few ones to do sub-3hrs in Singapore. He is currently ranked around top 5 in Singapore. Thow Wee's life long wish has finally been fulfilled.
However, today when I spoke to Coach Rameshon on Thow Wee's potential, the former told me that Thow Wee is, in time to come, on his way to do a sub-2hr 50min which may take one to three years time.
Here is the e-mail from Lim Thow Wee on the achievement. I was happy to hear that he sought Coach Rameshon's help and not waited. This was a forwarded mail from Coach Rameshon to me.
Picture 1 - Lim Thow Wee (left) and Ashley Liew (right). Fellow training partners in Flexifitness
Lim Thow Wee's e-mail.
Hi Mr Rameshon,
"Just to update I did 2:55:51 yesterday morning. My watch time. 😊 The temperature was 4 deg. Very comfortable. was cruising at 4:03 till 30k until the legs were too tight due to lactic. I did too many surges during the 1st 30k. Fluctuating between 3:50 pace and 4:07 pace. The time at 21k was 1:25. The last 12k was a real struggle. Final avg pace was 4:08.
Happy with the effort though. Your 2 sessions of intervals definitely make me feel confident about the speed in my legs.
As I do not have mobile network, I can only email or Facebook when I have wifi network."
www.runningcoachsg.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.