Team FatBird's Christmas I-Run 2008

Run Video by byron
Photo Slideshow #1, courtesy FatBird J

Photos on Team FatBird's facebook, courtesy byron

FatBirds & I-Runners @ Christmas I-Run

It was Team FatBird's first Christmas at the River Promenade, and so we took up the suggestion of a team member to have a Christmas I-Run. Drawing on the pleasant experience and fun we had from the 2007 Velocity Christmas Run, we put in a FatBird flavour, and invited I-Runners and SgRunners to join us for a Special Run.

About 100 runners showed up, many decked out in red tops to match the large Christmas Tree right under UOB Plaza, next to the Fat Bird statue. We brought some cakes, home-made sandwiches and kueh kueh, along with lots of Santa hats, glow sticks and blinkers to add colour to the evening. We had a series of group photos under the Christmas Tree before we started off on our group run of 5km.

We made many stops for photos along the Riverside area, wishing passer-bys and diners in the restaurants 'Merry Christmas'. They reciprocated with fervour, and soon the whole group warmed up and began to have loads of fun. As we ran into each tunnel, we would break out into songs of 'We Wish You A Merry Christmas...'. The entire group would sing along. It was so much fun. We took more photos near the Esplanade as well as on top of Esplanade Bridge. There were easily 3 main cameras clicking away, thanks to Jancy, Byron and Bruno. There were even videos of interesting running scenes.

A Grand Finale ensued where we gathered 50m away from the finish, and ran together as a group, breaking out into chorus of 'We Wish You...., One More Time!'. Everyone enjoyed the run and all went for the 100plus and Ice Mountain as all were thirsty from the singing and laughing...hehe. It was a new running experience for many of the runners, and they enjoyed it thoroughly, albeit tiring for some. After a good cool-down led by Benny, we dug ourselves into the snacks. Lots of chats and meeting of running kakis and friends, some of whom we have not met for some time.

Team FatBird & Friends

We took more photos under the Christmas Tree, followed by dinner at the usual Kopitiam. The group was so large this evening that the row of tables extended to the edge of the walkway...haha. The log cake was cut and shared evenly, but we could hardly eat another morsel with so much food. A most enjoyable Christmas Run which I am sure will leave good memories etched in the minds of the many who came.

Merry Christmas And A Happy New Year!

And Many FatBirds In A Pear Tree :)

A BIG Thank You!

Your Compliments....

FatBird Interviews

We speak to Yrannath Ng or YN, a faithful follower of Team FatBird's I-Runs and Marathon Training. On 7th December 2008, she did her best for her 2nd marathon and achieved a very good personal best.

YN, with FatBird David during our Carbo Loading Dinner.

T: For a start, give us a brief introduction about yourself.

YN: My name is Yrannath Ng (YN). I have never really enjoyed running till Y2006 after my gal fren asked me to "follow" her for some AHM Registration and was 'pyschoed" to join my very 1st 10km Run for AHM'06. I clocked @ 62 mins and inspired me to try out 21km for SCSM 2006 which my bro has doubt that I can clocked within 3 hrs. I proved him wrong by 2 hrs 22mins though I don't train much as I was more to gym workout like Body Attack / Body Combat / Body Pump and occasionally Body Jam & Yoga.

My friends told me to try 42km in Y2007 which I thought will be my 1st and last as well ... but i did quite badly @ 5 hrs+++ so I tell myself to tryout for another time in Y2008 which I did and never regret to do so.

T: Wah 5hrs +++ and its already bad ah? Haha. Anyway, Congrats for completing the marathon. We heard that you did very well for this year's SCSM08 with an improvement of close to 1 hour in timing, completing in close to 4hr 15mins. Care to share with us on this marathon experience?

YN: Thanks. I am very happy that I clocked a good timing this year. Marathon Training is very important. I got leg injury during May & June 2008, couldnt do any gym workout at all. So I started slow jog by myself to see if I can pickup running again in July. Then a gym friend introduced me I-Run Team Fat bird @ Raffles Place. I joined the group with regular training on Tues / Thurs / Sat or Sun for progressive long runs till the Race Day. It was amazing and training with the group of Pacers & Pacees at RP or ECP on Sats & Suns motivated me to appreciate and understand more about running.

T: So do you think that the training runs that you have been doing with Team Fat Bird helped?

YN: Definitely. Training with Team Fat Bird really helped me a lot like the various Pacers' motivation and guidance along the way on the Dos & Dont's. Regular newsletter update really helped me along the way.

T: Was there any other secret weapon / trainings that you had used to achieve such a great improvement? Do you think the pacers were useful in helping you achieve the target that you had set for yourself.

YN: During Race Day, I followed 4.30 hr Pacers at Starting Point. David Ong, one of the Pacer was very motivating and keep giving advices to Runners along the way & i followed the pacing till 20km then I moved further up to 4.15 hr Pacer...Along the way, whenever I see other timing's Team Fatbird Pacers, they will cheer me up "Keep Going" , "Good Pace Good Pace" and "All The Way, You Can Do It" etc...that's how it motivated me to keep striving further and faster during the whole SCSM'08 Race on Sunday.

T: Any personal tips or word of advice that you would like to share with future marathoners?

YN: Follow Team Fat Bird's Slogan : Follow Our Pace and You Will Win Your Race. Go & attend regular training sessions with Team Fat Bird and you will definitely make it and personal best your timing.

T: Lastly, share with us your future marathon plans and tell us something we all don't know about you.

YN: I will definitely do more Marathons like Overseas Marathons and maybe a Sundown 84km in future. I really can't stop laughing or grinning even though I am seriously talking or having a discussion.

Both typical hokkien and born in the year of the monkey! Now you know how old we are and why we always bring bananas! Ha ha!! We were both not very active in sport when younger although Beng has been jogging occasionally in the past. We started running sometime mid this year and have been running regularly now through i-run and the weekend training with Team Fat Birds. Since then, our lifestyle has changed. We are spending more time under the sun and lesser time indoor. We are also no longer becoming couch potatoes and Beng’s “Dunlop pillow” tummy is almost gone...less huggable but fitter! J We are now healthier and hardly fall sick, definitely in better shape. As for me, I am definitely in “bigger” shape. With all those running and feeling hungry most of the time, I have been eating like a hungry ghost and have put on some weight! Arrrrgghhh…looks like I need to run even more!

Ah beng and Ah Suan with a photo taken during our Familiarisation Run.

Firstly, Congratulations on completing your Half Marathon and 10k respectively! Job Well Done!
T: Now for a start, tell us how did this running thing started for both of you:

Beng: In the past due to work nature, I could only jogged, either alone or occasionally with a few of my colleagues, on ad-hoc basis. As my job nature has been changed early this year, I could now run on a more regular basis and when I heard about I-run through Suan, I thought it was a good idea to join her, and through that get to know Team Fat Birds and the rest is history.

Suan: I wanted to keep fit and because of my work location and timing, I was not able to join Beng for the occasional run in the past. When I heard of I-run, I decided to join as it was more convenient. I have been running till now and am still enjoying it! J

T: Running together as a couple, do you think it has helped to bond the both of you even closer together?

Beng: err… (shy..)

Suan: Definitely! We work hard together, had fun together and ache together too! Beng being the fitter and faster runner means that I will have to keep chasing him! See…definitely boost his ego and moral! And good motivation for me too, chasing my “love”! Ha ha ha!

T: How do you find the Team Fat Bird training programme? Was it useful in helping you achieve the goals that you have set for yourself?

Both: Oh yes, definitely helpful! We are both very grateful to Team Fat Bird! Many thanks! The training indeed helped us to strengthen our stamina and we get to meet all the wonderful people/friends before, during and after the run. We truly admire their dedication and passion for running and appreciate all their effort and hard works in planning the training and all activities. Oh, and of course, all those yummy, delicious carbo-loading sessions we had too. Through the training, we are now fitter and our stamina have improved tremendously and sometime ago, we can’t even imagine completing a 10km run! However now, we are able to achieve that and even more through Team Fat Bird’s training. We also learn many running tips from them which definitely help. It was hard work and great fun!

T: Share with us your running plans for 2009.

Beng: To be fitter and faster, and to complete at least one full marathon in 2009

Suan: Improve on my timing for 10km and Safra half marathon and if possible, a full marathon by year end.

T: Lastly, tell us all something we duno about your partner! :D

Beng: She eats more than me!

Suan: He snores, definitely a 2 lit!

Celebrate a different Christmas with Team FatBird

Team FatBird Pacers @ SCSM08

Field Report by FatBird Anthony
PhotoSlideshow, Courtesy of Kayano

Jubilant Team FatBird Marathon Pacers

This year's run was a new experience for me and my team. I was once again a marathon pacer for the 4hr Pace Group, just like in SCSM07. However, I assembled a complete team of FatBird Pacers for this year's marathon, and that added a whole new dimension to my race participation.

Team FatBird Pacers assembled at 4.15am at The Esplanade amphitheatre to arm ourselves with coloured balloons, blinkers and placards. I did not sleep the previous night as I was really anxious for our team's performance as pacers. We had come some way after going through a 15-week Marathon Pacers training program, lots of preparation work, and many pacees who were looking towards the team to pace them to their target finish times.

Team FatBird Pacers @ Marathon Start

The entire group went to the startline with our balloons attached to our full set of Nike-sponsored FatBird race-day gear. My 4hr group of Ronnie (Raven), Aik Hock (Ultra), Selva (Aero) and myself went to within 50m of the startline, and met up with a number of friends and runners wishing to go for 4hr.

The race started without much fanfare at 5.30am. Our group immediately launced into our Optimum Pace strategy of doing 5:30min/km pace for the first 21km. The balloons and blinkers on us were very clear for the Pacees, and soon we had a sizeable group with us. The weather was nice, and we settled into our targeted pace after 2km. Reached the first 10km near Fort Road, and I saw Ben Pulham shouting cheers to me. I waved back enthusiatically and moved on. The orad along the ECP was a good change this year as we ran mostly on tarmac surfaces instead of the usual hard concrete. The group of Pacees following me was still keeping up with the 5:30min/km pace....along the way, met Lim Teck Heng and a couple of SgRunners.

I closed up the gap with Ultra and Aero by the 18km mark, and soon we reached the 21km U-turn at the Sailing Centre in 1hr50min. It was great to see our Pace groups with all their following on the return, and we waved and cheered for one another. We converged with David Tay and the adidas 4hr group of pacers at the 22km mark, and ran together for the next 8km. Aero and Ultra were enjoying themselves, taking turns to lead in front, and providing advice and directions to the runners. The weather was still cloudy and cooling. We could see large crowds entering the ECP as we ran towards Fort Road.

We continued our 5:30min/km pace, sometimes even dropping to 5:25min/km to our next objective, the pit-stop at the SgRunners 30km support point. Along the way, Siew Lee/Weng Kong from SAFRA MF offered us 100-plus sng-pao...heavenly. Just before the pit-stop, ST called out to ask if I needed anything...really good service....haha. I made a quick toilet break at B1, before going into the pit-stop. Fd and Sotong offered me a iced-cold hydralyte pack....really nice. I continued on with Aero, leaving Ultra at the pit-stop to finish his coffee...hehe. We ran to 32km, and started to encourage all the 4hr runners on the final and most important leg of the marathon.

Courtesy of RunWitMe

With 8km to go, we hit a large human 'wall' of 21km runners. We lost a bunch of the 4hr Pacees there. Aero and I had a hard time squeezing through the crowd, not to mention even looking out for Ultra and Ronnie. It was really challenging, and fortunately we had about 5min of time banked in to cater for such emergencies. We lost about 1-2min of time, but managed to squeeze through after 2km. I spotted a few of the Pacees and proceeded to cheer them on again. With 3km to go, I hit another human 'wall'...this time it could have been the 10km and 21km runners together....I wasn't really sure. I had a nasty time in there, and twice had kicks from the runners. Someone who ran across my path, stopped me dead in my tracks, and brought on a bout of cramps for me.

I walked a little to recover from the cramp, and then sped up to regain some lost ground. Saw adidas pacer Benny opening up the way for the runners in the final 1km near the Esplanade. I too urged the marathoners not to be disheartened by the thick crowd, and we squeezed through till I reached the Esplanade Bridge. I waited for Aero to join me, and together we rounded up the final group of 4hr runners to run towards the final 200m of the finish. With some time to spare, we did not cross the finish and continued to run backwards to cheer other finishers aiming for the 4hr mark. The announcer was quite amused and even mentioned my name, and how we the Nike Pacers were cheering on the finishers....it was quite interesting for all of us, and we exchanged hi-fives and hand-shakes about 50m before the finish line.

4Hr Pace Group - take a bow

When most of the runners have crossed the finish, I finally ran across to finish in 3hr57min. It was most heart-warming and satisfying to see a large bunch doing thier sub-4hr marathon. Once across, I stayed on to shake the hands of those who came through the finish chute, including the wheel-chair marathoners. When Aero, Ronnie and Ultra finally came back, we congratulated one another, before moving off to mee and cheer the rest of the Pacers. The 21hr Pace Group and Pacees were already at the Padang shouting for us. They did well in 1hr57min.

2Hr 21km Pace Group leading the pack to finish

Aero and I proceeded to the end point where Kayano was, and I stayed on to cheer the 5hr to 5:30hr pace groups as they finished. After all the Pacers had returned, we proceeded to Tan Kim Seng fountain for the Team FatBird Pacers group photo session, before assembling at Marina Square for some carbo-replenishment.

5:30hr Pace Group: Mission Accomplished

I am especially heartened that all the Team FatBird Pace Groups have come in within the respective targeted pace timings, with a few even doing spot-on Gun times....well done! We have done it as a team, and Team FatBird’s reputation as a passionate bunch of runners with special qualities to enable run-leading and pacing have gone a notch up. We have definitely delivered on the Team’s marathon mantra of Follow Our Pace, Win Your Race.

FatBird Pacers & Friends

It is becoming evident through the many congratulatory messages and words of appreciation from different runners and quarters that our team of new, but dedicated marathon and half-marathon pacers have shone through, and delivered an outstanding performance at the Standard Chartered Singapore Marathon 2008.

I am proud of Team FatBird Marathon Pacers' maiden success, and we will surely see a more experienced group of Pacers for next years SCSM09.

FatBird Anthony
Follow Our Pace, Win Your Race!

Team FatBird on The Straits Times - 05 December 2008

Marathon Training Tip: The Final Countdown

This week, we have Jonathon Fong, Exercise Consultant @ Racers' Toolbox (http://www.racers-toolbox.com/) to share with us his marathon training tip on The Final Countdown.


After months of preparation, you’ve finally made it to the last few days counting down till the big day. Here are some tips to remember:

It is important to trim your toenails or it can catch part of a sock or push against the front of running shoes and prompt blisters. Make sure you check and prepare your running clothes, shorts and a singlet will be sufficient. Avoiding clothes with lots of contact with skin, which can cause abrasions mid-race. Check your running shoes to make sure that there isn’t any debris stuck in the soles and that the laces are still in good condition and not frayed, in case they break during the race.

On the day before the marathon, try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day. Drink throughout the day and into the evening. Drink until your urine is clear. If you’re urinating every hour, you’re well hydrated.

Lay out your clothes. If you already have it, pin your number on your shirt. Make sure you have secured your race number according to race rules. Make sure if you are using safely pins not to have metal exposed to your skin. Put your socks in your running shoes. Lay everything out on the floor, starting from your head down so you won’t forget anything. Make sure you pack all other gear that you will need such as anti-chafing stick, gels, fresh clothes and slippers.

Set your alarm to wake up early so you have plenty of time before the race, including your running watch and the radio alarm. You need to be awake and alert and it’s also important to get your body functioning. Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.

On race morning, eat a light meal, 2 – 3 hours prior to the race. Bread, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you are not accustomed to eating at breakfast. Pick up your gear bag and leave for the race giving yourself enough time to park, check on details, warm up and get ready to run.

Carry a water bottle on the way to the race and sip a little often until the entire bottle is finished before the race starts. Find the location of the restroom facilities as soon as you arrive at the race start to avoid the last-minute rush and long lines. Nervousness may lead to several visits. Get in line early, there's usually a crowd.

The most important thing to remember is that race time is the time for tried methods, foods, shoes, and equipment. Never try anything for the first time in a race.