OPERATION NIGHTHAWK: Week 9 Training Programme and Administration Instruction

Operation NightHawk Training Tips #4 - Iliotibial Band Friction Syndrome

By: Strong Massage / CoreConcepts

Tell any long-distance runner or cyclist about your stinging pain at the side of the knee or hip, and you will get a knowing sympathetic look. ITB (Iliotibial band) friction syndrome is one of the commonest complaints amongst runners, cyclists and intense court sports.

ITB friction syndrome gets its name from the Iliotibial Band rubbing against a bony protrusion just at the side your knee. The ITB is a continuation of one the largest hip muscles and spans as a thick band of tissue on the outside of the thigh. Starting from the pelvis, it runs over side of the hip and ending just below the knee. Just before it crosses the knee, it runs over a protrusion in the thigh bone (lateral femoral epicondyle). The frequent rubbing of the band over this bony protrusion from bending and straightening of the knee irritates the band, causing an inflammation. The tighter the ITB, the harder it rubs over the protrusion.

What tightens the ITB?

Three basic things tighten the ITB.
1. Training methods
2. Bio-mechanical gait issues
3. Weak outer thigh muscles

Training Methods

Running on banked surfaces, inadequate warm up or cool down, increases in distance too fast or excessive downhill running are faults associated with running which strains the ITB. In cycling having the feet toed inwards commonly causes the band to get tight.

Bio-mechanical Gait

Problems with foot structures such as high or low arches and uneven leg length typically tighten the ITB on one side. A complete biomechanical assessment helps determine the faults. Where appropriate, foot orthotics can correct these problems.

Weak outer hip muscles

Weak outer hip muscles forces the ITB to work harder to compensate and becomes tight as a result. Exercise to strengthen the outer hip muscles helps to lighten the load on the ITB.
Despite avoiding all the three issues mentioned, athletes with a high training volume often still experience painful ITBs. In such cases, deep tissue massage will help release the tight band.
Don’t forget to stretch the ITB. Ignoring ITB tightness can lead to groin pain and low back pains.

Night Hawk #8 - Sundown Familiarization #1

Field Report filed by FatBird Anthony
55km Field Report filed by Ultraman (below)
Photo Slideshow, courtesy of feetoffury Max
Photo Contribution from NighHawk Runners, SC & Amy, FatBird Jancy

NightHawk Session #8 - Group Photo

It was a warm night as 70 runners descended upon ECP Carpark C4 to join Team FatBird for our 8th session of the NightHawk Marathon Training Program. When 9pm came, we gave a briefing on the objective of this Sundown route familiarization run, as well as the distances and routes for 12km, 24km, 35km and 55km. About 75% of the trainees have signed up for Sundown Marathon on May30, and they were highly charged up for what would be their likely longest LSD run. Lots of group photo-taking and mini-group shots from the run photographer, Max.

NightHawk 55km Runners ready for flagoff

The 55km runners (13 of them) were flagged off first, with Henry, Ultra and Eugene helping to guide them along the route. The biggest group were doing the 35km, led by Anthony, David, Keonz, YN, Spencer and Terry. Beng and Suan took care of the 24km, whilst Jancy single-handedly led the 12km runners. We all took the same route towards Kembangan from C4, with respective turning points at Bedok Town Park (12km U-turn), Mobil station along Tampines Ave 9 (24km U-turn) and Loyang Ave (35km U-turn). Sleek and LYK from Team Coconut were on hand to sweep the 35km runners too.

12km, 24km, 35km NightHawk runners starting off

I was chatting with Chantelle for the first 3km...hmm, its been some time (SCSM08) since I last saw her, and her speed has improved. Angelin and David ran along too, fresh from their outing from TriBob Triathlon. It was good to meet and chat with some of the new members to the program, whom had seen Team FatBird training along ECP, and have finally found time to join us...welcome! We maintained an average 6.30min/km pace all along to Kembangan MRT....Paulina, Darren and Johnny leading the way for the 35km. Paulina will be attempting the 84km for the second time *kudos*.....it is also been a while since our last run at the International Friendship run organized by me and DO.

After 6km of running along the winding slopes of Bedok Town Park and crossing of bridges, we reached the Bedok Town Park shed...hmm, found that the power points have been removed....how are we going to boil water for coffee/milo on race day? That was the first group RV point...the 12km runners u-turn back, and we bade them adios. The rest pushed on towards the sandy gravel of Bedok Reservoir. We could hear the swishing sounds as the runners hit the gravel in the dark of the night. Everyone was in high spirits.....before long, we exited to Tampines Ave 10. A slight breakaway from the front group...fortunately Keonz was there to rein them in. I provided the middle bridge and maintained contact with the rear group held by DO.

35km-ers in celebratory mood

35km-ers towards Bedok Reservoir

It was nice to see Max along Tampines Ave 9, snapping away on his pro-looking camera. The group assembled for the 2nd RV at the Mobil station. The runners took a good break and did some good refuelling. The 24km runners U-turn here, and we wished them all the best. The rest of us proceeded on towards Pasir Ris Town Park, crossing the 'bouncy' bridges and along the Park connectors. A toilet break was made at the Park, before we moved on along the convoluted part of Downtown East towards Loyang Connector. The runners were still running as a group as we hit the U-turn (about 17.5km) along the Loyang PCN. A few had turned back slightly earlier, but the bulk of them arrived in good form.

With the runners having a good idea of the route by then, the return leg had fewer stops. We increased the pace to 5.45min/km pace for the long stretches back. Keonz and I went to the front to ensure that all know where to turn back. The night had turned cooler by then with light breezes. Without much stoppage, we finally reached Tampines Ave 9 again, and had a final pit-stop at the Kopi-tiam. Some iced-milo did me good, with the rest taking 100plus and lots of other iced-cold drinks. DO's group joined us, followed by Nancy's, then the rest. I called Terry to check that his group knew the way.

With 11km to finish, the spirits of the runners were high. My group pushed off ahead, with Keonz, Paulina, Darren and Michael setting the pace. I followed closely behind, and was enjoying the faster pace for a bit. When we hit Bedok Reservoir again, it was time for us to enjoy the swishing sounds of the gravel again. I waited for Anthony Kwek and YN to join me to proceed to Bedok Town Park, while Keonz and the front pack moved ahead. With 5km to go, I decided to wait a bit at Town Park for the mid pack to come through. They were 'happy to see a familiar face cheering for them' as they put it...haha...they picked up their steps and moved all the way to the finish line. I ran ahead to catch them and did a good photo finish with Min.

NightHawk Run Leaders in ACTION!

Grabbed a quick drink, and a nice Sng Pao, and I went back to pick up some of the other runners. Cheered the runners coming in for the final 1km, and then saw Sleek, tnancy and LYK. tnancy was slightly injured with ITBS after that gruelling 33km, but when she heard me said it was just 1km more, she perked up and steadily breezed through to the finish....*impressive*. Sleek could not stop praising his Team Coconut for their outstanding demonstration of grit and endurance. With some time to spare, I went back for 1 more round to pick Beverly, BernOh up. They too perked up when they spotted me, and together we did a nice finish....one more photo-finish for me...hehe.

Refreshments @ FatBird Watering Hole

The 55km runners have done about 40km by then, and they made their pit-stop at C4. Ultra, BaldChoy, Lucas, Henry, Eugene, Andy were there. I enjoyed the longan syrup prepared by Esther and the Sng Pao from YN, Spencer, Keonz. The bananas from Beng and Suan were life savers for the 55km runners. Ah Chun ran so fast he completed his 55km in 5.5hrs....fast lah! We received nice reviews and feedback from the runners, who relished the familiarization of the complex route, full of twists and turns. Many were satisfied with having completed their longest distances with company and the good support from Team FatBird. Well done Team!

With 4 weeks to go, we will proceed to the final 3rd of Operations NightHawk. The next Night Run will be on May 8, with distances from 10km-50km. Tapering will be the order, and it will be more time to catch up and plan for our support plan for actual race day. The Team FatBird Sundown Support Plan will provide personal race support and runspiration for our team of runners participating, and hopefully we can help to make what would be a maiden Night Run for many, a memorable experience.

When Dusk Cometh, Night Hawk Emerges!



55km Field Report filed by Ultraman

13 runners (12 guys + 1 gal) took on 55km training run led by Roadrunner3.....was it Grace or Eugene who said that “Friday the 13th”? Hmm....

The weather was relatively humid and air was still. I overheard Ah Wee complained many times.

There were quite a few hidden Ninjas within this group. We have Grace Chan (who was SD 2008 3rd position in female category clocked 9:30hours); there was also Uncle Choo (the runner with a unique running style who carries his bread and drinks in an NTUC plastic bag during the run), he was the faster finisher for 55km run, and miles ahead of anyone of us. And we have Ah Wee (hopefully is the correct name), very strong and joyful character who jokes a lot. The younger runner such as Lucas etc were a league of their own right too. Of course the king of the mountain would be RR3 who was patiently pacing us at his slowest pace to ensure all runners could make it back in one piece.

The targeted pace was set between 6-7min with occasionally 5:45. The team were running as a group within 50-100m apart from the faster to the slower runners making sure that none of the 13 runners would be missed out. I joking told the team that if at any one point when we do a head count and ended up 14 runners just keep on running; Eugene affirmed that he would take the next taxi home if that happen (haha..).

At every toilet break I was checking the colour of my urination to ensure no dehydration, which might lead me to a potential bladder pain such as the one I experienced at Dusty run 2009. And I was very careful in the selection of drinks beside water. Surprisingly, I did not consume any isotonic drinks at all; instead, I consumed 1 bottle of coke at the Coastal park toilet vending machine plus barley drinks in can. I only ate 1 Soyjoy raisin almond bar (and not even a single packet of power gel) throughout the whole journey till the end. I told myself, not to push too hard and adopt a more relax and cheerful mood throughout the run.

At before Loyang Avenue, uncle Choo took off like a wind. I am amused by his speed. The team have a short break at Changi CP1 WTC and that was when we have decided that each runner would adopt his own respective pace back to C4 car park. 1 or two guys quitted from the team and stayed back to eat at the hawker centre. Eugene has decided to cut short the total distance as he was showing sign of fatigue. Kok San told me to run ahead as he might do a walk run scenario. Acid was extremely fit and strong at that point and he left with the front pack while the remaining (including Alvo) have decided to adopt a much slower pace to complete the run.

I met Kok San again shortly later at Coastal Park toilet and he treated me for a coke from the vending machine. That coke did help me greatly with the sugar energy I needed most. Thereafter, both Kok San and I paced each other non-stop till C4.
We were overwhelmed to meet TFB supports and friends at C4 support station. I loved that mango Sng Bui (thanks YN!) and enjoyed Long Gan drink (By Ah Ban or Brokie?) which really gave me the extra sugar energy I needed to continued the final journey. Thanks guys!

Now, left 2 old bones, Kok San and I counting down to 55km...... We met 6 of the members on their returning journey from Fort road....saw uncle Choo who has already completed the full run and was making his way home.....man, he was miles ahead of us. After the Lagoon, my lung was opened up and I was adopting a 5+min pace back to C4. OK, this one I need to reconfirm again, someone told us that we should do a U-turn after the lagoon which I did, but after I have completed the full run, Ah Wee told me that I should have reached F2 car park and made U-turn from there back to C4? Hahaha....so did I short by 1-2km? Never mind, I think I have clocked enough mileage for this run. Importantly, I am injury free.

Although not all runners could complete the full 55km, each runner does deserve a pat at the shoulder.

Overall, the run was well organised and thanks to RR3 again + TFB for staying back to cheer for us. And not to forget our photographer, Max!

Ultra

OPERATION NIGHTHAWK: Week 8 Training Programme and Admin Instruction

Operation NightHawk Training Tips #3 - Compression Tights

By: 2xU / Key Power International

What are the benefits of 2XU Compression gear?

There are two main elements to a quality compression product. First is the general containment which applies external pressure to the muscle groups, the second is an encouraged venous return achieved by a graduated pressure reducing from the limb extremity back toward the torso/heart. This second cardiovascular consideration separates out the quality compression garments from the general pack. Without beginning a long lecture or citing the countless articles supporting the passive recovery benefits of compression (more than happy to share reference material and studies) the key benefits of a high quality compression garment are:

• Improved recovery post exercise deriving from both the enhanced circulation and lactate flushing as well containment and pressure encouraging a faster muscle repair process
  
• Muscle stability which reduces fatigue during exercise through reduced muscle oscillation. With muscle vibration the body expends energy trying to stabilize the muscle group.
  
• There are a number of other less documented but still claimed compression benefits that include:- enhanced agility through better proprioception (the bodies understanding from receptors as to where limbs are replaced)- reduced injury risk through muscle containment and wrapping which reduces soft tissue damage from impact in contact sports- improved circulation leading to faster muscle warm up and even improved oxygen circulation
  
• A quality compression garment is not just a good tool for training and recovery, but is also advisable as a travel/flight tool to prevent the onset of DVT. DVT (Deep Vein Thrombosis) is a condition that mainly affects the lower body and is associated with long periods of travel or inactivity. 2XU Compression garments enhance blood flow in these areas through enhanced venous return, reducing the risk of DVT.
  
• 2XU Compression material also wicks sweat from the body and is rated UPF50+ for that extra sun protection. The material is also embedded with an anti-bacterial, odour resistant application to help minimise odour and prevent bacterial growth.

Night Hawk #7 - Setting The Pace

Field Report filed by FatBird Anthony
Photo Slideshow from FatBird Jancy

Briefing for NightHawk Session #7

The second half of the NightHawk Program started off with session #7 this morning. 40+ runners turned up, mainly doing 20km and 32km. Today's training focused on developing a steady pace for the marathon runners, ranging from 5:30min/km - 7:00min/km. NightHawk Central 8 run pacers were on hand to provide guiding paces; Keonz did the 5:30min/km-6:00min/km, Anthony and Spencer the 6:00min/km - 6:30min/km and YN the 6:30min/km - 7:00min/km. Jancy did the 10km, while DO and Ah Beng covered 20km.

NightHawk Central 8 Run Pacers

The run began at about 7.20am, after briefing of the run and route. I was steadied at about 6:20min/km for the first 10km, and bumped into Commando and a few familiar faces along ECP doing their ninja training. The group of Simon, Richard and Charmane, Spencer, acidburn merged around the NSRCC area. The sun was hot and searing...fortunately many of the runners had their hydration systems with them.

60% of the runners were familiar faces, and that made the situation easier for the pacers with respect to the route and U-turn points. The shade along Changi Coastal Road provided some respite, and allowed me to catch up a little with the front group of Spencer, Charmane. Beverly, tnancy and a rather large group went with the 20km, led by DO and Beng. The 32km U-turn was along the 6th shelter @ Changi Coastal...we took a short break before going back along Coastal. The front group of Keonz, Choon, Michael, Darren, Lai Chee, Lesley, Max had already turned back and were on their way to the end point. With the weather getting warmer, we were drinking more....my gatorade mix was almost gone mid-way. Offered some to YN, but she wanted to try to be a 'camel'.....hmm, not a good idea on such a hot day, but she has the base to sustain.

I had good chats with a number of the new trainees, and they seemed to be holding out pretty well. I could feel the heat getting to them, and encouraged them to slow down a little so as not to burn out. To catch up for some lost time from the various water stops, I increased the pace to 6min/km to even the pace to an average of 6:15min/km. We had a final water cooler stop near the NSRCC, where I was joined by YN, Charmane, acid and their group. Because of the heat, even the water flowing from the water fountain was warm. With 9km to go, I continued on with my target pace of 6:15min/km. The heat really got to the runners by that time, and few were able to keep pace. I managed to catch up with Spencer who was also finding the heat unbearable. I was slightly concerned for our runners, and was glad the bulk decided to turn back for 26km or less.....leave it for another less HOT day bah ;)

With 6km to go, I had to make 2 more water stops to wash off the salt on my face and arms, as well as to top up with tap water. I maintained a 6min/km pace, and could see none of our runners in front, until the final 3.5km. Kelly was feeling hungry....told her to get some sugar water up ahead. I encouraged them to slow jog, instead of walking for too long. In order to keep my 6:15min/km pace, I didn't stop much today. With 1.5km to go, spotted frootloops (Edwin) on his bike service iced-cold 100plus....wow, heavenly. Since I was near to the finish, I didn't really need it then. I continued on to find Eugene and Darren who was taking a final walk break. I urged them to jog with me all the way to the finish for a nice group photo shot.

The iced-cold 100plus at the FatBird Watering Hole was truly refreshing. I grabbed a banana for a quick recovery meal. Many of the runners mentioned that this was one of their hardest runs to date, and they were happy to have made it through. We congratulated them on their achievement....their mental strength would have gone at least 1-2 notches up....well done NightHawkers. Colleen came back after doing a grueling 32km+ with her camelbak, and could even muster a nice victory smile for the camera. Lai Chee and Lesley had no problemns completing their 35km distance, even in this heat.

Satisfied bunch after a HOT morning workout

When all had come back by 11.30am, NightHawk Central conducted a ops meeting to prepare for next Friday's familiarization run #1 of the Sundown route. There will be 3 more long runs of 30km+ to look forward to, after which we will go into tapering phase. NightHawk trainees who came for at least 3 run sessions were issued with the Team FatBird trainee card for recording of their training sessions, as well as identifying them as Team FatBird runners and trainees. The attractive ID card will serve as a good record of the tough training that they have gone through.....looking back one day will surely bring back 'sweet' memories of the jobs well done :)

Distance: 10km-32km, Pace: 5:30min/km-7:30min/km

OPERATION NIGHTHAWK: Week 7 Training Programme and Admin Instruction

Night Hawk #6 - We Survived Dusty!

Field Report by FatBird Anthony
Initial Photos by FatBird Jancy
Photo_Slideshow by FeetOfFury Max

100 Runners @ Team FatBird (Dusty Run)

The RUN

About 100 runners from Team FatBird, SgRunners, SAFRA, i-RUN and other runners & running groups gathered at ECP F2 carpark at 9pm for The Dusty Run. This is one of the key highlights of the NightHawk Marathon Training Program for Sundown co-organized by Team FatBird and Stardust Productions. Keonz (aka Stardust) spent weeks planning for the run, painstakingly mapping and recce-ing the 10km-50km route(s), creating all the props for a grand start-off.

Run Briefing

Route Briefing

Though there were many familiar faces, at least 30% of them whom I was not familiar with. It seems like we have to be prepared with large turnouts for the remaining 3 night runs. Wee took some nice team photos of Team FatBird with the Dusty Run poster. I welcomed all the participants at 9.15pm, gave a short intro to the NightHawk Program and Dusty Run, and introduced the NightHawk Central 8 run marshals. FatBird David (aka DO) gave a safety briefing about night running, followed by a detailed route brief by Keonz. Next, getting the entire group of 100 prople into a group photo was a small challenge easily resolved by Wee, followed by a startoff at 9.30pm with the firing of 2 confetti tubes by FatBirds Anthony (aka DreamRunner) and Keonz (aka Stardust).

NightHawk Central 8 (REDCON Activated)

Team FatBird - on a dusty mission

Start with confetti dust, Let's have a blast!

Armed with blink blink lights, wrist lighting, small torches, the runners moved gingerly towards NSRCC in the rather dark night. The weather was cool after the afternoon rains, and all were in chirpy and merry mood. The 50km runners (about 10) went ahead, followed by the 30km (about 50), then the 20km (about 25) and finally the 10km (about 15) runners. I ran along with the mid-pack for the first 5km, enjoying the Bedok Park Connector (part of the i-RUN at Changi route) and getting to know some of the new runners, as well as saying hello to runners whom I have not met for a while. It was so good to see everyone coming together and running as a group. Max and Jane were on hand at strategic spots to capture the moments.

The 10km runners turned back at the initial part of the Bedok Park Connector in high spirits. I followed on with the 20km and 30km runners towards Singapore EXPO. The group was rather strung out by then....as we ran towards the EXPO, we could see some groups leaving as they had finished their first pit-stop. DO and I was moving along with Team Coconut of SgRunners till the EXPO area, before I decided to run up to slow the front-runners down a little. Saw Melvin How waiting, and then YN splitting the 20km/30km runners into their respective routes of advance. Also caught up with Kayano and a few of the 50km runners ambling towards Tampines. The runners' spirits were high, and that made us worked even harder to get them moving along smoothly.

I caught up with Keonz and Terry's group, and informed of the larger group behind. Spencer was heading a 30km group further up front.....wow, our marshals were really spread thin this time. I ran back towards Changi Hospital area to try to catch DO's group, but later found that they had gone on straight without crossing the road. They finally managed to marry up with the front groups at the Bedok Reservoir Park area. By the 20km mark, the effects of the night would have gotten to some of the less conditioned runners, while the more experienced ones kept up with their steady paces. After 2 hours of running, most of the runners have broken into smaller groups of 3-5, and pushing towards the finish line. The undulating terrain of the Siglap Park Connector gave the runners another challenging task at hand, but they relished it....these sadistic types...haha.

I took a turn back to ECP early to marry up with the finishers of the 20km distance at about 11.30pm. Beng, Suan, Esther and Samantha were just sweeping and wrapping up the 20km distance, all still looking fresh as lilies. We were welcomed by the drinks and Sng Pao party with a nice photo shot to boot. The first group of 30km runners arrived at around 12.45pm, led by Choon, scoop, darren, babumouse and Wee....they did a very fast time. Bose, Matthew, Johnny, Chris and another group came from the other direction finishing a distance of 27km. There were lots of camera playing, monkeying around, and even some sleek moves to keep us occupied through the early hours of the morning....one of them even had her waist injured from the jerky movements....hehe.

We made some phone contact with 30km runners and found that they were doing fine. A few decided to go back from their respective points (about 25km) and not return to F2. TLR, teelee, Freddy and Melvin Jnr came back in 1 line after doing 33km....they looked very satisfied, with Freddy and Melvin continuing on (after some refreshment) to complete 47km. By 2am, 4.5hrs after the start, all the 30km runners had returned, including the large group of DO, tnancy, Bev, BernOh, KR, BioSynthesis and a few others. A small medical attention was called for tnancy who had incurred some light scratches from a slip at the 27km....still they persevered to finish about 35km....wow, the endurance and mental determination that make marathoners :)

section of some 10km finishers

section of some 20-30km finishers

The 50km runners were still going strong by 3am, as they took their fuel breaks and ran with steady paces as a group. Most of the runners have gone back by then, whilst the marshals have washed up and waited anxiously for their return. Because of the large turnout, there was scarcely any drinks, Sng Pao or bananas left, and we decided to clear things up while waiting. The Team went to nearby MacDonald's to get after-race replenishment and by 4am, the entire group of 50km runners finished their grueling run. tnancy was there to receive them and informed me of their safe return.....thanks nancy. From some of their voices, they sounded tired but very satisfied. It is no mean feat to run 50km in one sitting, not least into the wee hours of the morning.

Having some fun while waiting for the 30-50km finishers

It was certainly a successful Dusty Run, with a record attendance and completion of the respective distances set out as targets. We achieved what we set out to do, to kick up some dust and have a blast. All who completed the run got to sign behind the Dusty Run poster....we will look back in future with fond memories. Thanks to the NightHawk Central 8 marshals, Team FatBird members, and all the run participants for making this event such an interesting and meaningful one for all. Keonz and his team are already laying down the plans for Dusty Run III in April 2010 :)

Signing in as finisher of Dusty Run II

One 35km survivor

With the completion of the 6th session of the 12-week Program, the runners would have achieved the mid-point of the NightHawk Marathon Training. They can look forward to the second half of the Program, which promises to be no less exciting and challenging as the first half. We will see 3 more night runs of distances 30km-36km and familiarization of the actual Sundown route. We will begin Paced training too, with runners running in 3-5 groups of respective paces which will be announced. We are also expecting large turnouts, especially for the night runs, with most of the participants coming from the Full Marathon category. We now take a well deserved recovery, before coming back for the next night training run in 2 weeks time....details will be out soon.....watch for it.

We Did Kick Some Dust, We All Had A Blast!

FatBirds & Ops NightHawk in TODAY

Source: TODAY News, April 13

Operation NightHawk Training Tips #2 - Running Free from Side-Stitches

By Back2Sports / Core Concepts

Runners can prevent side-stitches with two simple adjustments - change their breathing rhythm to exhale on their left footfall and breathe deeply while running.

Breathing Rhythm

Most runners are footed with their breathing. They begin and end a respiratory cycle on the same foot while running, usually in a stride to breathing ratio of 4:1 while jogging and 2:1 while running very fast. As the runner’s breathing becomes synchronized with his/her stride, exhalation consistently occurs on the same leg. Larger abdominal organs such as the liver is situated on the right side under the diaphragm. Exhaling moves the diaphragm up while the right foot fall causes the liver to move down, tugging at the diaphragm which is connected to it by some ligaments. This extra strain causes the diaphragm to spasm or side-stitches. Exhaling on the left footfall helps reduce this strain.

Belly Breathing

The other change is to breathe "deeply", also known as "belly breathing" while running. This allows the diaphragm to fully lower and reduce the stress on it. Here’s an exercise to try. Lie down on the floor, place a hand on your belly and breathe deeply. You are belly breathing correctly if you feel your hand raise slightly. If only your chest moves up, you are not breathing deep enough.

Diaphragm Spasms

Side stitches are a muscle spasm of the diaphragm. The diaphragm is a dome shaped muscle that separates the chest cavity from the abdominal cavity. The diaphragm assists in breathing. When we inhale, the diaphragm moves down. When we exhale, the diaphragm moves up. When the diaphragm is overworked and tired, its spasms like any other muscle. Breathing deeply and exhaling on the left footfall both help to relieve the strain on the diaphragm, which prevents side-stitches

Three Additional tips

Running downhill exacerbates side stitches since it increases the forces exerted on the entire body with each foot plant. Novice runners should walk down hills until mastering the breathing techniques.

Don’t eat within one hour of running and only eat lightly within three hours of running. Do drink fluids. The stomach drains fluids rather quickly. Dehydration is one of the most common causes of fatigue and should be avoided.

Preventing a side stitch using the above techniques is preferred. If you get a stitch while running try the "pursed-lipped" method (like blowing out the birthday candles). If the stitch continues, it is best to stop running and instead walk while concentrating on deep breathing. Continue running after the stitch goes away.

NightHawk Training Poll: you want some benefits?

A quick poll for those who attend NightHawk Training Program on the following idea...

TFB Run Attendance cards will be issued to those who come for at least 3 sessions. Some of the benefits may include:
1 session - banana/drink
3 sessions - Sng Pao (while stocks last)
5 sessions - special discounts
8 sessions - lucky draw for simple prizes
10 sessions - additional discounts

Is it a good idea?

Those not in the Program should sign up HERE>

Feel free to input your vote in the COMMENTS :)

OPERATION NIGHTHAWK: Week 6 Training Programme and Admin Instruction - The Dusty Run

Operation NightHawk Training Tips #1 - Training With Your Heart

By Jonathan Fong
Exercise Consultant (Racers’ Toolbox)

One of the best methods of managing your training intensity is by monitoring your heart rate when exercising. The beating of your heart can tell many stories and it is important to listen to what story is being told.

First we need to understand why this is important and why we need to be able to listen to it speak. The heart is the core of the circulatory system in the body and is the main muscle that drives various nutrients to the body through the bloodstream. Take for example oxygen bring carried by blood, an increase in training intensity would mean the muscles would be working harder. This causes heart rate to increase because the muscles require more fuel to support the activity, which clearly shows the relationship between exercise intensity and heart rate.

At various heart rate zones, there are different physiological components that will be developed and individuals need to understand this to fully utilize this information and benefit from it. For example, low aerobic activity is more suitable for fat burning and will in turn improve fuel efficiency. Steady state aerobic training is followed to develop the body’s ability to actively clear lactic acid, which will improve muscular performance.

It is not accurate enough to go on perceived effort during training unless you are already a seasoned athlete and are very tuned into your specific training zones. Most budding endurance athletes already have heart rate monitors but many have given up using them because all they get back as feedback is a number. That’s why it is important to acquire the software so that you will be able to better use the hardware. Understanding what those numbers mean and what it is telling you about your body during training is so crucial.

The information that you get cannot be accurately determined by a generic formula and sports science testing also proves that it is specific to the individual. The body is a very smart but complex machine and if you know how to tweak it correctly, you will be amazed at the kind of results that you will see.

By monitoring heart rate during training you are also taking into account factors that add to cumulative fatigue, illness or signs of stress. These factors will cause your heart rate to be elevated above normal zones and if not determined correctly, can lead to sickness, injury and even burnout. If you are doing your training based on specific heart rate zones and according to duration rather than distance, you are less likely to over-compensate and dig yourself into a hole which will be much more difficult to climb out of at a later stage.

Understanding how to use a heart rate monitoring device and to interpret the information given, can be empowering to any individual and will allow you to train smarter, which in the long run will see you improving to achieve the goals you have set for yourselves.

Night Hawk #5 - Steady-Birdy Pace

Field Report filed by FatBird Anthony
Photo Slideshow by FatBird Jancy


Another warm morning awaited us at the NightHawk session #5 as the 50+ runners gathered for registration and chatter. Most of the runners have arrived by 7:05am....cool....getting better. The menu this morning was similar to last week's 10km-28km. It was also a week prior to our night LSD next friday, The Dusty Run II. A slightly larger group from SAFRA MF joined in this morning's run. This morning's pace will be moved to the TFB Steady-Birdy HR Zone (Marathon pace).

NightHawk Central 8 (redcon ACTIVATED)

About 80% of the runners were familiar faces. Lai Chee and Lesley walked in nonchalantly just before the start. A short brief and introductions to the NightHawk Central 8 marshals and their respective pacing distances, and away we went. NightHawk A, comprising of Jancy, Beng, Terry took care of the 10km-20km runners while NightHawk B, comprising Keonz, David, Yrannath, Spencer and Anthony paced the 20km-28km runners. The starting speed was much better, with most of the runners checking their paces and avoiding the urge to surge. I ran along a bit with 2 new ladies who joined from Running Lab...they were to go for 20km. Ivy came alone in spite of her kakis not turning up.

In the distance, the sun was emerging as we headed towards NSRCC. The Temasek Poly Dualthlon was about to begin. I took a quick break at the toilet nearby, and came out to see the mid-pack and LaserRunner (who was doing 20km). DO came to say that Team A's NightHawkers are all cleared in front, and we ran together to catch up. Terry, Han and scoop turned back at the 20km point, while I proceeded on to catch up with Suan (who turened at the 13km U-turn mark). YN was waiting at the 14km U-turn mark, while acid and the rest went for the next U-turn. Lai Chee/Lesley went all the way to Changi Beach Park toilet.

NightHawk ladies

While YN, wee, Bev and Bern returned, I went slightly ahead to meet up with acidburn, ZhiLei and Charmane. ZhiLei mentioned she did not have sufficient rest and seemed to be a little dehydrated. Fortunately I had a small bottle of gatorade which did help a little. We proceeded on with a more comfortable pace of about 6:15min/km, and soon found ourselves reaching NSRCC. The small group was at the cooler at NSRCC, and we joined in to lap up the water. A dog nearby joined in to quench its thirst in that mighty hot sun. After a few refills of my water bottle later, we continued on in high spirits to tackle the remaining 8km.

Along the way, I was advising ZhiLei to hydrate more, and not to start off too fast and furious. She has the potential to do at least a 4.5hr marathon if she follow the training plan and practice proper hydration and refueling. Soon we caught up with Bev and Bern, and we were running in a small group again. Running along ECP always allow me to bump into so many familiar faces, too many to recall....all I know are they are good running friends and kakis who will always bring a smile to my face even in very trying weather...hehe. With 2km to go, we picked up speed a little and proceeded to run non-stop all the way to complete the approx. 29km distance (for me at least). It was yet another satisfying run......somehow my legs felt more tired today compared with last week. As the training distances get progressively longer, the runners are looking to arm themselves with fuel belts and hydration systems as well as powergels and recovery drinks to stay the marathon course.

Soaking it in at the Watering Hole

Generous contributions to the FatBird drinks fund continue to pour in, and that should help to keep the drinks, bananas and Sng Paos flow steady for the next few weeks :) I would like to take this opportunity to thank all who are so supportive of Team FatBird and what we do. I had LiLian from the meet-ups team to pick a nice tree for a group photo. The NightHawk Central 8 also took a series of nice group photos, along with FatBird individal profile photos, all for our new website which we hope to launch by end April.

Overall a satisfying run for all, and it seemed that there was minimal walking today compared with last week....could be the runners getting stronger and more conditioned. The Dusty Run poster should be ready by next week, and all are getting excited for the Apr10 Dusty Run premiere....Let's Kick Some Dust, We Will Have A Blast :)

2009 Aviva Ironman 70.3 - The Free Guide!

This guide and field report is based on an actual event.

It aims to help you do a 70.3 in three simple steps: Read. Understand. Do.

Author will take no responsibility in any unfortunate outcome of following this.

By Fatbird Edwin, IronBoy.

Sometimes, the best way to understand, is to challenge. That is what I feel the Big ‘I’ in ‘Ironman’ is about. It is simple.

Rule #1: The achievement is based on the goal that you set for yourself.

Rule #2: No matter the outcome, the satisfaction is overwhelming. Because, you tried.
It was time for my second triathlon and 70.3 miles was the distance I set out to complete. Approximately 9 times longer than my previous mini triathlon, it was either a great leap of faith or a silly and rash decision.

Rule #3: When in doubt, JUMP!!!
I cannot deny that I was scared. Scared of the distance, scared of the cut-offs, scared of the weather and scared of eventual failure.

Rule #4: FEAR is broken, when shared.
Get all your friends to join you, the more the merrier. Confidence grows as you train together, not to mention shop together for all the cool and unnecessary gear and gadgets.
For more info, catch “Confessions of a Shopaholic”

Rule #5: Planning is half the battle won!
I always thought little green Yoda said this, but he did not. Anyway, if you are failing to plan, you are planning to fail.

Rule #6: TRAIN, TRAINING, TRAINED!
Less talk, more action! I think you are well aware that I am not referring to the Mass Rapid Transit.

Rule #7: Safety first, Speed errrr… second.
OKAY! I know I am not in an adequate position to say this, BUT safety is important too and crashing is not financially healthy!

Rule #8: Training helps, but so does shopping.
What I mean to say is that one must shop for the sexy / appropriate gear and make sure it is not obscene and fitting. Can you imagine wearing something uncomfortable and ugly for 8 hours?
GOSH! Please remember to look good and smile! I’m sure you want nice photos to remember your first Ironman!

Rule #9: There is a fine line between carbo-loading and overeating.
Real men cross this line.

*BONUS* RULE: Friends = Life Saving Motivation.

Rule #10: REMEMBER, pleasure or pain, it is all in the mind.
Rest well, have a checklist of all necessary items to pack into the transition. Stay calm, take it easy, smile, enjoy! You would be fine!