NightHawk Pre-Ops Run

-- Field Report by FatBird Anthony

Over 50 runners turned up at the Team FatBird's NightHawk first night run, in a bid to start preparing themselves for the Sundown Marathon in end May. Coming from various running groups like SgRunners, Holland Village Runners (la_senza's group), Sleek's group, Meet-Ups (Jason's group), etc, it was a hive of activity before the run started. A brief was conducted by 8.45pm for the run distances of 10km, 17km, 21km and 24km from The Playground@Big Splash towards Changi Coastal Road and return.

The plan was to do TFB FatTrim Zone 2 pace to burn-off some fats as well as build up fuel efficiency...hehe. Many of the runners who have joined previous FatBird runs latched onto the slow, easy pace quite readily. The various groups of 10km, 17km, 21km and 24km were started in waves, as the whole ECP came alive with a large bunch of runners, many wearing blinkers, moving towards NSRCC in the night. The pace was very comfortable and we had lots of chit-chats and getting-to-know-one-another type of converations. A number of us were going for the Sundown Marathon, and there was also a bunch that were just there for the group training and to soak in the atmosphere...all were welcomed regardless of speed, age or distance, as long as they can do a 30min run/jog without much stopping.

I was with the 24km group, David with the 21km, Terry with the 17km and Jancy with the 10km. I picked up Giorgio and Beverly after reaching the 21km U-turn with Vanda. Senza's team did a 10km U-turn, saving it for the next LSD :). KokSan and Ming had moved ahead to do their 24km turns. Roadrunner, stardust, acidburn, Max, Jane, and the frontrunners did their own versions of the run, albeit at longer distances and faster speed. Our FatTrim groups were running quite comfy, and my heartrate was between 128-135 mostly, as recommended in my recent Fuel Efficieny test conducted...:)

We hit the first large shelter along Changi Coastal Road for 12km and did a U-turn. Sleek's team was running with us then. Giorgio, Beverly and myself moved along and ran as a group all the way till F2 carpark area. With 4km to go, we were joined by LYK and I picked up the pace a little to run alongside LYK. Upping the HR to 135 and keeping it there till the final stretch of 1km where I moved it up to 139 average. It was a nice easy run where I did not feel too tired, but yet had the satisfaction of a good workout. Most of the runners were back by then, and the 100plus drinks which we saved for the training runs came in timely. Too bad we were a little late for the special Sng Paos made by YN, Spencer....nvm, next time we shall try to be earlier for the treat. All the runners reached back by midnight, a good 3hrs of running put in.

Registrations and attendance were taken for the run, and it was good to have many newcomers and first-timers join the training run. Half of the group were still around at close to midnight, and as some of the FatBirds were rushing off for a movie, we packed up and went off our separate ways, bidding goodnite to all, and agreeing to see one another again for the next NightHawk training session. The coming weekend will have the first Ops NightHawk training session (details and call-ups will be posted), with the next night training session on Mar 13, staring off from the MacRitchie area....stay tuned.

Operation NightHawk - Pre-Training Run

Scenes from i-RUN @ River Promenade

One of the running teams at i-RUN

FatBirds getting into position

Photo Slideshow of Feb17 i-RUN

Ops Night Hawk: FatBird Zones Training

-- filed by FatBird Anthony

After a series of tests at Racers ToolBox yesterday, we were extolling the virtues of knowing where our fat-burning zones were, and how we should slow down our LSDs to maintain a steady paced run. The group of 13 (David, Stardust, Terry, YN, Spencer, Min, Beng, Suan, Ang, teelee, Samantha, Esther and Anthony) showed up at Bishan Stadium, and by 7.30am, we set off along Bishan Park towards LPR, then to OUTR. We tried sticking to an average of about 7:45min/km for the first 5km, which was pretty challenging for many of us.

Everybody wanted to stay within the Fat-burning zone, and to expand that by running at about average 130-139bps HR (at least for me)....that reminds me to get my Garmin HR wearlink soon. We had a good time running at chit-chat pace, although the legs were still working hard. We turned back from OUTR and went into UPR, along some of the MR slopes. There we practised some hills (which are supposed to be good for strengthening our legs (which are not that strong, especially for long distance runners like ourselves).

Stardust, Sam, Esther, Terry broke into brisk-walking at some stages, especially those up the slopes. I felt I was working overtime, although the pace was only about 7:30min/km. We lost lots of water and electrolytes in the rather hot and humid morning, but was happy to be maintaining our LSD pace. Into the air-cond road and out, we went back up the slopes of UPR, then back all along OUTR in a single file. Teelee and Stardust, the 2 very fast marathoners were showing and sharing how they got their PBs by running at such sustained slow, fat-burning paces....there should be some truth and good in all these LSDs bah :)

Along Bishan Park, we chatted as strollers and bladers moved by....in spite of the 2km or so left, it seemed like eternity....we had been on our feet for close to 2.5hrs. We pushed on at a 7min/km pace, trying hard to maintain 7:30min/km but finding it very hard. The thought of the Sng Pao and 100plus ensured we steadied our minds to stick with the pace....hehe. At the final 100m, I picked up a short sprint, but found that my legs were 'jammed', after being in a steady mode for too long....haha. YN and Stardust went for an additional quick 3km. The rest of us finished the 21.5km distance in a steady 2hr45min time....the first time I ever held on to such a pace over that kind of long distance....I was most impressed with the group.

I know we are on to something....will have to incorporate more of such heartzones training into our program for better fuel efficiency and improved lactate buildup/clearance mechanism. The Sng Pao at the end tasted 'heavenly'...thanks to YN for the maiden effort....Stardust/Mashie had volunteered to be the next Sng Pao boy/gal....hmmm. Thanks to Beng/Suan for the bananas, 100plus from TFB funds. There was a surprise lunch affair decided last minute, which unfortunately I could not join....will wait for the photos and separate report from that....meanwhile, we look forward to more of such FatBird Zones LSDs in the coming NightHawk Training sessions.

Distance: 21.5km__Time: 2hr45min__Pace: 7:40min/km

Night Hawk - Sundown Marathon Training

Team FatBird is planning for a 12-week night marathon Training program (Project ‘Night Hawk’) to prepare the local running community to compete and complete the Sundown Marathon in May09.

- Marathon Training Program for runners attempting the Adidas Sundown Marathon in May30
- For runners in the 10km Team Challenge, 42km marathon, 84km Ultra-marathon runners
- 12 week Marathon Training program comprising of 2-3 weekday runs and 1 weekend Long Run. 7 of the weekend runs will be daytime with 5 in the evenings/nights.
- Trainees will go into time-based Pace training into week 6
- Team FatBird provide Marathon Training Program, Tracking and Monitoring, practical on-the-ground training experience, tips and advisory through eNewsletters and talks (by Partners/Sponsors)
- Support only provided for weekend runs, weekday runs will be own time own target according to Program Schedule to be released on a weekly basis.

Those who are interested to join in this training, as well as Sponsors and Supporters who wish to contribute please contact TeamFatBird@gmail.com.

Join the Team FatBird facebook to get updates and feedback/discuss about Project Night Hawk.