FatBird Pacers Shoe Trials

Team Chit-Chat

Video of the man and the technology behind the shoes

All Geared Up, Ready To Go!

A satisfying experience :)

Photo Slideshow from FatBird Esther's cam

15-Week Training Programme: Week 6

Week 6

Marathon

Mon 29/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 30/9: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 1/10: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 2/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 3/10: Rest.

Sat 4/10: Recovery. 5 - 7km Easy, Own Time Own Target.

Sun 5/10: 26km Steady State, East Coast Park, Carpark B2, Meet 0650hrs.

Week Total: 50 - 65km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sunday!


Half - Marathon

Mon 29/9: Rest

Tues 30/9: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.


Wed 1/10: Cross.

Thurs 2/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.


Fri 3/10: Rest.

Sat 4/10: Recovery. 5 - 7km Easy, Own Time Own Target.

Sun 5/10: 18km Steady State,East Coast Park, Carpark B2, Meet 0650hrs.

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sunday!


Week total: 37 - 45km

Note:: Please look out for Team FatBird pacers at the meeting point.

Marathon Pacers Training Session #5

Field Report By Anthony (aka DreamRunner)

The growing FatBird Marathon Pacers team gathered for the 5th session of the Marathon Training Program, starting from Changi Beach Park. There were a number of new Pacers joining us for the first time, and it was also the first time for many to try what we affectionately termed the 'Demoralizing Route'...hehe.

Ultra and Passion were there early to prepare the isotonic drinks...really appreciate their efforts. Niwas too went down to provide support...thanks. I gave a short brief of the 24km-28km distance we planned to run, before setting off. A few of our Garmins have gotten much attention from the other Pacers, and I believe more will be getting theirs this weekend? haha. Good to see outrider, Marcus and his team join us for this Pacer training....great.

I ran along with Helen and James along Coastal Road in approximately 6min/km pace, discussing plans for the 21km Pace Group. The weather was pretty cool, and James was indeed a steady runner. YN and her friend, Ah Beng and his wife, and a few other I-Runners have been consistently attending the Marathon Training sessions....they should do well this year. Once again, Ang was right with the front group of Feet, RoadRunner, acidburn and the faster ones. I was happy to stay with DO and the rest for the mid pack; those targeting 4hr-4:30hr. Jancy, Benny, Beverly, zco were running along with the 5hr-5:30hr runners.

The group doing 24km turned around at the Canoe Centre, while the rest of us going for 28km continued on. My Garmin recorded 14.5km when I reached F2. Took a quick break, and alerted the rest to turn back for 29km. The sun was up by the time we set off towards NSRCC, and it was blistering at the PCN towards Coastal Road. DO and I were running together at an average pace of 5:35min/km. Coastal Road was even more daunting on the way back, with its long straight. DO and I had a chance to chat and discuss many things....good to keep away the boredom. When we nearly reached Beach Park toilet, we spotted Benny, acid/Andy and Terry.

We waited at the toilet area for the rest to come in....having done 26km by then. With 3km to go, we had zco to run along the final 3km stretch. The grounds were much softer, with good shade, compared with ECP. The final 1,5km stretch was out onto the pavement and we braved the hot sun and elements to finally reach the end of 29.3km in 2hr54min (Garmin measurement). Thanks to Niwas and Passion who handed out iced-cold 100plus....wah, very *shiokzzz*. Timings for Pacers and trainees were recorded as we discussed the tough route we conquered this morning.

All felt tired, but were happy they completed this important part of Marathon Training. HophIng and SealBoon were very strong today, and I am sure they are on track for 4hr. Helen, James and zco even had sufficient resources to run back to where they came from. The rest of us went for a quick wash-up before settling into some nice fishball noodles and tim-sum fare. Overall, a very fruitful and effective training session. Good work, Pacers and FatBird Marathon trainees.

Distance: 29.3km__Time: 2hr54min__Pace: 5:54min/km

Photo Slideshow, courtesy FatBird Esther

Marathon Training Tip: Getting Started

Before anybody starts any exercise program or takes up any vigorous sport, they should get a thorough check up from their GP. You may need to see a doctor before taking up running if:
(1) You are over 55
(2) You are already under a doctor’s care for an existing condition
(3) You or your family has a history of heart problems
(4) You are asthmatic
(5) You are on medication
(6) You have had an adverse reaction to exercise in the past
(7) You have arthritis (it is a group of conditions involving damage to the joints of the body).
(8) You have uncontrollable high blood pressure

How far should I run to start off with?
In the beginning you should measure your running by minute rather than by km.

Walk before you run. If you have led an utterly inactive life up to now or you are overweight, you will need to start your running program by walking. Just walk about 10-15 minutes at a quicker-than-average pace – you’ll need to break sweat but not become breathless; rest for two to three minutes, then briskly walk for another 10-15 minutes. Do this three times a week for 2 weeks, with at least one rest day in between each exercise day, and gradually increase your walking pace or add 5 minutes to the time. After 2 weeks, you should be ready to take on the 1st phase running program outlined left.

Even if you regularly play tennis, football or similar sports, and therefore have a good level of fitness, you’ll need to approach distance running as a novice. Those sports are all about very brief periods of often quite explosive running, and maintaining a prolonged, steady pace will be a very different matter.

If you are running with somebody else, use the “talk test” to judge if your speed is correct: if you are too breathless to conduct a conversation you are probably running too fast.

Typical type of run in Singapore
Road Running
Pros: Everyone has access to a road system; route is infinitely variable in length or difficulty; no awkward opening hours.
Cons: Pavement jars knees and ankles; potential danger from traffic or assault; pollution


Cross Country
Pros: Brings you close to nature; more intense muscular workout; never boring; soft surface; solitude.
Cons: Treacherous under foot; dangerous obstacles; unnerving detachment from civilization

Treadmill
Pros: You can watch TV; all-weather access; accurately measureable; adjustable for effort required; not in public; cushioned to reduce impact on joints.
Cons: Soul-destroyingly dull; seemingly pointless; difficult to sustain for a long spell; little chance of privacy; might affect your valance.

Track running
Pros: Safe; slightly faster’ softer surface than road running; changing rooms.
Cons: Boring; prohibitive opening hours; can get crowded

What should I eat?
Your body will tell you what it needs, and as you start building up your running schedule, you will find yourself wanting more bread, pasta or porridge, foods you may not have liked much previously but which your body knows will provide it with the right carbohydrate.

Vegetarian runners need to make particularly sure they are getting enough iron and that it is being used to its maximum. Vegetarian iron (non-heme iron, found in veg, fruit and cereal) will be better absorbed if consumed with vitamin C, and not within an hour of a cup of tea or coffee as caffeine blocks iron absorption.

Don’t eat too much! You should not eat a heavy meal less than 2 hours before you go for a run. However, a carb “top up” of a piece of fruit or sports drink just before you set off will repay later in terms of energy reserves.

The complex carbohydrates you need to power up your running can also be great sources of fibre, which will work wonders in keeping your digestive system healthy and ensure you are getting all the nutrients out of food you are eating.
Taking one huge amounts of carbohydrates won’t be just part of your everyday eating plan either.

Standard healthy diet: 50% carbs, 20% protein, 30% fat

Runner’s diet: 60-65% carbs, 15% protein, 20-25% fat

Don’t assume you can miss meals and scoff down energy bars instead of proper food. Although some might give you a sugar rush to get you through those last couple of hours of the day, they will not provide enough of what you need nutritionally.

What should I drink?
Hydration, hydration, hydration are the runner’s 3 most important rules, and it’s not simply a matter of taking a drink when you are thirsty.

On a long run, drink small amounts of water often, as although you may need 800ml of fluids per hour, few people’s systems could cope with that amount all in one go. If you try and drink that much of water, it could lead to uncomfortable bloating and rapid discharge of urine.

Don’t follow your thirst. This is a notoriously unhelpful indicator of when you need to take on fluids, simply because by the time you feel thirsty you are already dehydrated and your performance and concentration levels are heading south. Make sure you have had plenty to drink before your run by drinking 500ml of water between 1 and 2 hours before you set out, and then top it up with 250ml with around 15min to go. Your urine will be a good indication of your hydration levels – if it is clear you are sufficiently watered.

During your run you will need to take on fluids at between 250ml and 350ml every 15 minutes to avoid dehydration and even higher amounts in Singapore hot weather or perspiration rate is particularly high. Start your fluid intake after 1st 15 minutes and then keep drinking at regular intervals because it is much easier for your body to keep on a hydrated level than to have to get back to one after getting hydrated. If you are on a long run, after the 1st hour you should be altering water and sports drink when you take on fluids.

For distance runner, the main advantage of sport drinks over plain water is its carbohydrate content; in this form it will get into your system immediately and serve to quickly replenish your depleting glycogen stores. Also, the addition of carbohydrate speeds up your body’s absorption of the drink’s water element. However, for it to be of value to you, a sport drink’s carb content has to be between 5-8%. If it is higher than 8% then the concentration of sugar will actually impede your body’s water absorption, will require too much breaking it down, and will have a hugely increased chance of upsetting your stomach. This is why sugar-rich “energy” drinks are not recommended for runners.

View Related Articles:
- Marathon Training Tip #2: Running Gear
- Marathon Training Tip #3: Before and After your Run
- Marathon Training Program - Week 6
- Marathon Training Program - Week 7
- Marathon Training Session #5
- Marathon Training Session #6

Week 5 Training Program Updated!

15 Week Marathon Training Program - Week 5

Marathon

Mon 22/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 23/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby.
Hill Training @ SAFRA Mount Faber: Runners will run down to Labrador Park, and do loops around the hill there.

Wed 24/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 25/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby.
Endurance Run @ SAFRA Mount Faber: (14km)
Route: Clubhouse -> Henderson Rd -> Tiong Bahru -> Delta Canal -> Ridley Park -> Botanic Garden (u-turn) -> Tanglin Rd -> Delta Canal -> Henderson Rd -> Clubhouse

Fri 26/9: Rest.

Sat 27/9: 24km Steady State, Changi Beach Park Carpark 2, 0645hrs.
Route: Changi Beach Park -> Towards ECP Carpark F2-> Changi Beach Park.

For training on Saturday, 27/9, runners who're driving to Changi Beach Park may choose to park at Carpark 2, or if it is full, Carpark 1. We will meet at the vicinity of Carpark 2.

Public Buses that ply the road are: SBS Transit no: 9, 19, and 89.

Sun 28/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 50 - 63km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Tues, Thurs and Sat!


Half - Marathon

Mon 22/9: Rest

Tues 23/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby.
Hill Training @ SAFRA Mount Faber: Runners will run down to Labrador Park, and do loops around the hill there.

Wed 24/9: Cross.

Thurs 25/9: ~10km, SAFRA Mount Faber, Meet 1830 hours at lobby.
Endurance Run @ SAFRA Mount Faber: (14km)
Route: Clubhouse -> Henderson Rd -> Tiong Bahru -> Delta Canal -> Ridley Park -> Botanic Garden (u-turn) -> Tanglin Rd -> Delta Canal -> Henderson Rd -> Clubhouse

Fri 26/9: Rest.

Sat 27/9: 18km Steady State, Changi Beach Park Carpark 2, 0645hrs.
Route:Changi Beach Park -> Towards ECP Carpark F2-> Changi Beach Park.
For training on Saturday, 27/9, runners who're driving to Changi Beach Park may choose to park at Carpark 2, or if it is full, Carpark 1. We will meet at the vicinity of Carpark 2.
Public Buses that ply the road are: SBS Transit no: 9, 19, and 89.

Sun 28/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Tues, Thurs and Sat!


Week total: 37 - 45km

Team FatBird Marathon Training Session #4

Team FatBird Marathon Training

It was yet another good turnout this Saturday morning. There were a number of new people who joined in the run, as Team FatBird was scheduled to do 24km from 7-11 @ ECP to Changi Coastal Road and back. The usual group of marathon trainees were present. FatBird A gave a brief of the route to run, and explained to the combined group of Pacees and trainees where to do the U-turn.

We started off at about 7am, at aound a 6min/km pace. The runners were maintaining a more steady pace this morning....even the fast ones like Bug was taking his time to accompany a friend. The weather was cool but not warm. There were quite a number of groups doing their training, and we acknowledged familiar faces as we ran by.

My Pace group reached NSRCC in 48min, and we continued to move along the PCN towards Coastal Road. Pacers Chantelle and Beverly were maintaining quite a good pace. As we hit Coastal Road, acidburn and Bug were already running back. Acid told us to turn at the 2nd shed for a 12km U-turn. We reached the 12km U-turn in 1hr10min, slightly less than 6min/km pace. The road surface of Coastal Road was a lot softer than the hard grounds of ECP, and it offered good relief for some of our battered legs...(hmm, we really have to run less at ECP to save the legs of our Pacers and Marathon trainees...we should move to Changi Beach Park and run along Coastal Road instead).

Babumouse followed us for most of the way as we increased pace to do a negative split on the way back. By the time we reached back to 7-11 start point in 2hr15min, most of the runners have returned, and were chilling out with the cool 100-plus provided with the help of Ultraman and his 'water' team of PassionRunner, Niwas, Terry....great job guys! Gana and Sacha did their 7km warm-up run, and we had a good discussion on how to marry the Pacers training with the trainees for time-based group training clinics....hmm, some interesting ideas to chew on :) Sacha also generously provided chilled bottled isotonic drinks....nice!

Once we got most of the runners back, the customary group photos were taken.....quite a smooth operation this morning. Lots of tips-sharing, chit-chats about running shoes and gear, as well as new routes for future training sessions transpired. It was a fun training session for all, but definitely a hard workout for many.

FatChicks designing FatBird's running top :)

After washing up, we gathered at the usual MacD for iced-cold Milo, McGriddles and ice-cream. The new FatBird running top's design looked cool, and we hope to get it printed on the Marathon Pacers' gear soon for that unique identity. And yes, the Nike Speed Cage I was trying performed pretty good for the 24km this morning....for longer distances on that terrain, I figured a good pair of more cushioned Vomeros would be helpful.

Distance: 24km__Time: 2hr20min_Pace: 5:50min/km

Photo Slideshow from FatBird Esther

Marathon Pacers (Team FatBird) for SCSM 2008

SCSM Marathon 2008 - Team FatBird is pleased to announce that the Team FatBird Pace Team is coming to the 2008 SCSM Marathon on Sunday, Dec 7th, 2008. We are thrilled to bring our " We Just Run" philosophy to the Singapore Marathon. We hope you will help KEEP PACE WITH Team FatBird !

We are actively looking for Full Marathon Pacers for pace group times: 3:45h, 4:00h, 4:15h, 4:30h, 4:45h, 5:00h, 5:15h, 5:30h

AND

Half Marathon Pacers for pace group times : 2:00h and 2:15h


The ideal FatBird Marathon Pacer would be:
* Someone with experience in running marathons/half-marathons.
* Someone who can run a certain sustainable pace without much problem.
* Someone who is personable and willing to talk to the group for the majority of the run as a moving marathon motivator.
* Someone who is willing to run for the goal of the pace time and not for one's personal benefit.
* Someone who is willing to wear the FatBird Pacer group gear (top/bottom) and running shoes during the marathon (while training & pacing).
* Someone who is willing to attend the Pacer training runs
* Someone who is willing to attend the pacer photo & final meeting on the final week before SCSM08

* How can I apply? E-mail teamfatbird@gmail.com as soon as possible, no later than Sept 30th.

* In your email, include 3 pace group times you would be willing to pace in preferential order. A good guide of your pace time should be 15min-30min from your PB for that distance. Please also include all of your contact information including full name, e-mail address, and phone number.


Follow Our Pace, Win Your Race!

I-Run @ RP Canceled

Hi I-Runners,

I-Runs for next week (Sep 23, 25) at River Promenade will be canceled due to logistics issues because of F1.
All I-Runners will be informed at Thursday’s run (tomorrow), and will receive an email blast from the organizing gym.

PS: The FatBird Marathon Pacers who are tapping on the runs for their weekly tempo or fartlek training can join other nearby runs, or join some of us at SAFRA MF on Tuesday and Thursday. The Marathon Training Schedule for next week will reflect the changes.

Yours truly from Team FatBird,
Birds Will Fly, FatBirds Always Run!

FatBirds @ CBP Now!!

	I-Run @ Changi Business Park (CBP)
Every Monday (3 km, 5km and 10km) at Changi Business Park Start from the Open Space at The Signature! Time : 6.15pm - 7.15pm i-Run is an initiative aimed to encourage working adults to engage running as part of a healthy lifestyle. There are different distances (3 km, 5 km and 10 km) available for participants with different running abilities.

Courtesy of AC

I-Run @ Changi Business Park Launch

I-Run@CBP - Team FatBird & DynaForce Combi

FATBIRDS @ SWING KPE 2008

Team FatBird's Centipede at the start, courtesy taz

First time running through the new KPE Tunnel....first time do a run with free registration....first time trying out the Centipede format in a run. FatBirds and friends gathered at Kovan Heartland Mall, before taking the bus provided by LTA to the start point along Tampines Road. There was quite a crowd gathered, but fortunately, the group taking part in 10km was quite small.

Team FatBird's members, decked out in our official blue AeroGraphics running gear, were linked together via comms-cord and caribinas. Jancy, Frootloops, Niwas and Bev were leading the centipede formation, with Spencer, Vincent, Quincy, Terry, ckoksing, Charmane, zco, Cokiee, acidburn, DO among others following behind. Raven and myself covered the rear to prevent any stray runners from running into the formation. Wendy and acleong were running alongside for some parts, and taking photos for us.

The first 3km into the tunnel was quite stuffy, and we sweated buckets. With our 6min/km pace, we moved along quite smoothly. Sleek, babygal, Taz, Mike Kang, outrider were among the pacers following us...pacers pacing pacers? hehe. With their help to guide traffic, and open up passageways, FatBird Centipede's journey was pretty smooth. Along the way, we met tekko, Molly, and many other familiar faces from SgRunners, I-Run, MF Runners and other running communities. All the runners were enjoying themselves, and as FatBird went with the cheers of 'Go FatBird Go....GO', many onlookers were quite amused with the formation and the precision of how we were pacing...hehe.

When we reached about 8km, we hit the human wall of 5km runners and had to slow down to a slightly slower 6min+/km pace. Sleek dropped back to locate babygal while FatBird tried to weave ourselves through the thick crowd. I had to raise my voice for 'Go, FatBird Go' commands, so that the runners would know of our coming through....it did work quite well in the end. I was surprised to see the end point come into sight after a while, and we shouted and cheered all the way through the finish. An ambulance was right ahead trying to go into the tunned to rescue those who had fainted from the apparent thin and bad air in the tunnel.

Light at the end of the tunnel for Team FatBird, courtesy of acleong

We finished the 9.8km in 1hr2min....hmm, not bad for a Centipede run comprising of 16 kakis. We collected an interesting goodie bag after the run, and proceed for some nice ice-cold milo. There were walkers on stilts, and a carnival to entertain the families and social runners....quite a nice atmosphere for all. We were fortunate to be in the short queue for the buses back to Kovan, and met up with Bert and Jo from I-Run @ IBP. Overall, a nice Sunday outing with friends from FatBird and SgRunners.

Photo Slideshow from acleong's cam

15 Week Marathon Training Program - Week 4

Marathon

Mon 15/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 16/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 22km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: MacDonalds -> NSRCC (8km) -> <4> -> MacDonalds.

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 59km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Half - Marathon

Mon 15/9: Rest

Tues 16/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Cross.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 16km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: McDonalds -> NSRCC -> McDonalds

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Week total: 35 - 43km

Follow Our Pace, Win Your Race!

Recent updates have it that 48,000 people have signed up for the Standard Chartered Singapore Marathon (SCSM08) to date, and the organizers are extending 2,000 slots. Registrations in the Full Marathon category have registered the highest increase by 31 % since registration opened on 21 July.

Enjoy all the beautiful sights that SCSM's course has to offer and let someone else worry about your time goal! Run with one of the Pace Groups, enjoy the race and let the experienced Pacers do the math and deliver you to the finish line on time.

Below are a few frequently asked questions about Pacing, Pace Teams and what will happen on race day.

What is a Pace Group?
A Pace Group is a number of runners working together to achieve a shared time goal. The group is lead by a Pacer who is experienced in running marathons and running with groups of people. Whether you are trying to set a PB, qualify for another race, or just get across the finish line a Pace Group is the way to go!

Will there be Pacers at this year’s Standard Chartered Marathon?
Team FatBird will offer Pace Groups at the SCSM08 for the Marathon and Half Marathon. Our Team is comprised of experienced distance runners who love helping fellow runners realize their goals. Many of our Pacers return year after year to help you enjoy the marathon experience and achieve your running goal. Think of them as your coach-on-the-run!

How were the Pacers chosen?
All of our Pacers were chosen because of their serious, multi-marathon experience, a number with proven successes as Pace Team leaders for several marathons. All of the Pacers have both competitive marathoning and running backgrounds. Our Pacers are dynamic and personable, and know from past experience exactly what it takes to help you have a great marathon experience.

Do I need to sign up for a Pace Team?
To join a Pace Group simply contact Team FatBird members or your name, email, hp, race distance, target timing to teamfatbird@gmail.com .

What Pace Groups will be offered?
Team FatBird aspires to offer the following Pace Groups, subject to availability of suitable and committed Pacer candidates.

Groups will be leading to finish the Half marathon in the following times:
1:45, 2:00, 2:15

Groups will be leading to finish the Full marathon in the following times:
3:45, 4:00, 4:15, 4:30, 4:45, 5:00, 5:15, 5:30

What pace per km will we run and how do they keep the pace consistent?
We will be running "even effort" which means that every km will be run at approximately the same pace. The first few km are always a bit slow, due to the crowds. The Pacers may use their discretion in adjust the pace to cater for varying terrain. Our goal is to run continually even splits, and when course conditions prevent this, we will make up any lost time over the entirety of the race, not over one or two km.

Our Pacers are familiar with pacing and how to keep it consistent. . (They may use a special watch that will help them to run each km at a consistent pace, ensuring that their groups make their time goal!)

Are we going to go right out on pace?
Sometimes it is crowded at the start line and may take a couple of km to settle into a steady pace. Most importantly our Pacers won't take you out too fast and burn up all your energy early on.

Can I get a Pace Band as well?
Pace Bands may be made be available to all participants in either half marathon event or the full marathon event whether you choose to run with a Pace Group or not. The Pace Band will note the distance split times so if you should lose the group for some reason (pit stop?) you can help yourself stay on pace. Pace Bands will be available closer to the Marathon date.

What are the Pacer Training runs about?
This will be a chance to meet your Pacers and find out about their strategy for the half or full marathon.

How do I meet up with my Pace Team on race morning?
Will update closer to the race day!

What will the Pacer do at the water stations?
Most Pacers will run through the water stations and maintain pace. Each Pacer will let the team know his/her strategy for getting through the water stations. Some Pacers may choose to slow down or walk through the stops depending upon the group. Be sure to check with your Pacer if this is extremely important to you so that you are not surprised if they don't walk these stations.

Will there be walking breaks?
Your pacer will maintain even splits right through the water stops. However, we want you to run your race as you have planned and trained. If you trained with walk breaks, race morning is not the time to make a change. Use the Pacer as a guide and take your walk breaks just as you did in training. Since even splits are maintained throughout the race, you should be able to take walk breaks and still spend time in the presence of your Pacer, as you will continually "meet up" over the course of the race.

Do Runners/Pacees have to stay with the Pacer for the entire race?
No. Run your own race and enjoy yourself. If you are feeling great and want to run faster, go for it. If it's not turning out to be your day slow down. Pacees can always drop back to the next Pace Group. Just know that the Pacer will not speed up or slow down for the group but rather stick to the goal pace.

11-09-08 I-Run and LunarCake Celebration Photos

Courtesy of Terry! Many Thanks!!

Lunar Cake Celebration

15-Week Marathon Training Program - Week 3

Marathon

Mon 8/9: Rest / Cross (5 - 10km for those who choose to run), OTOT. Do this or Wednesday.

Tues 9/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 22km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Fort Road -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Total: 46 - 63km


Half - Marathon

Mon 8/9: Rest

Tues 9/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Cross.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 16km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Fat.Bird @ i.run

Thanks for this great FatBird-I.Run montage, Terry :)

Evening scenes along River Promenade

FatBirds, Friends & I-Runners...thanks for the montage, RachStar

I-Run @ River Promenade 280808

Scenes and I-Runners in action, courtesy of FatBird DO...