Sundown Marathon 2009 - Mission Accomplished!

FatBird Sundown Support FR filed by FatBird Anthony
Contributing Photos by Mashie Samantha, IronmanDreamer, Renohtaram, FatBirds DO & Jancy

Team FatBird Sundown Runners and Support Crew

We did something special this time. I was part of the Team FatBird Support Crew for this year's Sundown Marathon. Team FatBird (TFB) had a number of runners (FatBirds Terry, YN, Spencer, Keonz, Charmane, Beverly) and many of our NightHawk trainees participate in the 10km 42km and 84km races. While the runners were tapering and making final preparations for the big race, the Support Crew swung into action to assemble the team of volunteers to crank out the support plan to provide refreshments and motivation to the runners from the 27km mark of Bedok Town Park Shed and the 32km Mobil/Shell station after Tampines Ave 9.

The Roving TFB Media Crew

With the creative minds of Terry, YN and the EDM team, we even had nice 'I Love Running...' tops to wear for the occasion. Many of the runners loved the Tee and have been asking about them....but that is a topic for another day...haha. DO, Max and Jane went down to the start point at Changi Point 6pm to collect the needs bags and wave off the 84km Ultra-Marathoners. The weather was warm and humid...it rained at various parts of Singapore, but stopped shortly. At about 8.30pm, the Bedok Town Park support crew arrived, and by 9.30pm, gave their first reports of runners that have passed....the first 84km runner passed that 27km in 2hrs....wow! Henry/RoadRunner3 reached in a fast 2.5hrs.

Team FatBird Night Hawk 10km Finishers

By the time I reached start point at 9.30pm, there was a heavy human jam. The 10km runners were just finishing their runs (started at 8pm), and were choking the bridge that led to Changi Point. We bumped into phoenix and the NightHawk 10km runners of Rose, Careen, Irene and the gang. While queuing for free yoghurt, the gals were excitedly sharing their first night run experience and how they conquered the distance in good form and timings. Before meeting the 42km runners for group photos, we went to welcome back Ultra-Marathoners finishing their first lap....met so many familiar faces.....cheered all of them. Chun, Henry and a few of the NightHawkers did a fast sub-4hr 1st 42km...wah!

Confident FatBirds @ Sundown Start

At 11pm, there was a hive of activity, with everyone full of excitement. Lots of group and team photos taken with the Team FatBird Sundown posters....nice! Before we knew it, it was time for the 42km runners to assemble for the midnight start of the Sundown Marathon. For a change, I was outside of the start pens waving at and taking pics of the runners. We spotted many familiar faces....gave them the thumbs-up and words of encouragement. The horn sounded at midnight, and it took a full 5-8min for all the runners to run through....there were so many of them.....a record turnout.

Team FatBird Support @ Bedok Town Park

Team FatBird Support @ Tampines Park Connector

FatBird DO and I proceeded to get ice before meeting the FatBirds at Bedok Town Park. FatBirds Jancy and Beng have been giving status reports of their location. We reached that TFB main support location at 1am, transferred some supplies to Beng's car, and then married up with Esther and her team. Beng, Jancy, Suan and Li Lian moved on to the next TFB Support Point at the Tampines PCN.

It was 'happening' at the Bedok Town Park with the SAFRA MF gang, HDB supporters and TFB supporters congregating. Soon, we spotted Benny Goh running at high speed....wow, he was in second position at that time of the Ultra 84km, and with the final 15km, was on target for a 7h+ finish....excellent. The TFB crew briefed me that the first person was tiring, and that Benny had a good chance to overtake. At 1.33am, the first 42km runner passed the location....that was a sub-3hr pace.....damn fast. He looked Middle-Eastern, doesn't look local Singaporean.

The friendly FatBird Support Crew

We cheered for the next few Ultra Marathoners that came by, and then more of the 42km marathoners. Keonz went by in top 10 position, and was blazing ahead. Most of these front group of runners did not require much aid, although they were appreciative of the loud cheers and applause provided. Max set up a nice photo-shoot location, snapping the runners as they ran by the TFB Sundown 2009 Poster...shwee! Our TFB runners like Spencer, YN and Terry all came by strongly. The front lady Ultra Marathoners came by at 2am+....Jeanette Wang, followed by another lady, then there was Lai Chee....they were just 5min apart.....the chase and race were hotting up. By 3am, the stream of runners grew to a heavy buildup...many of them asked for deep-heat rub, and we soon ran out of supplies. Tan Swee Kheng ran by in top 5 for the women Ultra.

The Ultra Marathon 84km Runners....15km to go!

We clapped and cheered, served refreshments to familiar faces and those in need for the next 2 hours. It was busy time from 3am to 5am, and the stream of runners just kept coming. We gave out jellies, iced milo, sng paos....all very popular items. Although they looked tired, most of the runners kept pushing on, with many taking just a short break at our station. We advised them to move on so as not to 'fall asleep' at that important stage of the race. As DO and I were about to displace to the start point at 5am, Ultra and his 84km pacers came along, then followed by tnancy and Jodan. Jancy called from Tamines to say supplies were low, and reported that YN, Spencer and Terry had passed. I told her Ultra and the 84km runners, including Bev and FIL reached our point in Bedok.

Night Hawk Ultra Marathon Top Finishers

We reached back to the start point at 6am. Terry and gang had already completed their 42km earlier and were washing up for the 8am Shape Run Training sessions....haha. Wee and Chun spotted us, and we took some nice finishing photos. Chun did a very good 8hr+ 84km and Wee did a very satisfying 9hr+ 84km....both achieving their respective targets set out when they joined the TFB NightHawk training. Many of the Team FatBird runners did very well too....it was heart-warming and satisfying to know that all our trainees achieved what they set out to do, from the newbie 10km runners all the way to the hard-core 84km racers.

A successful maiden voyage....well done!

Congratulations from Team FatBird go out to Benny Goh who claimed the Men's Ultra-Marathon in record time, Jeanette Wang who blazed to record time for the Women's Ultra-Marathon, Yong Lai Chee who was just a mere few minutes behind in second. Cheers to Lesley Tan who finished 3rd in the Women's Marathon...also to Sumiko and Vivian who came in first in their respective 10km team events.

Operation Night Hawk - Mission Accomplished! Already, we are planning for our next Training Program for the upcoming Army Half Marathon. Meanwhile, we will be taking a well-deserved rest, and taking time to reflect on our Nighthawk Training Program, the memories, trials and jubilations, as well as how we can improve for even better training sessions for all FatBirds and friends in future.

Dusk Has Cometh, The Night Hawks Have Emerged!

Till Sundown Marathon 2010 :)

I LOVE i-RUNNING With Team FatBird

Photo Slideshow by FatBird DO

i-RUN @ River Promenade, 28 May 2009

Night Hawk #12 - Alls Well Ends Well

Field Report filed by FatBird Anthony
Photo Slideshow by FatBird Keonz

Operation NightHawk - The Final Episode

It was a nice cool morning breeze that greeted the 35 of us for the final installment of Operations NightHawk - Marathon Training for Sundown 2009. With the Final Showdown just next Sat evening, and the Passion Race just ahead the next day, there was an equal group of runners going for 10km and the slightly longer 18km....nonetheless, these will be easy, tapering runs just to keep the engines warm.

NightHawkers ready to start off

For once, I was with the 10km group, and it was fun running alongside David Shum, Amy, Yong, Suan, Beng, and the rest. Arnie joined us for the 10km too, while her friend Annie had gone for 18km. Bumped into Thow Wee who was with his AHM unit group training. There were many groups of army units doing their training at ECP....Ayin and Eugene were spotted too. We had a nice chat about how we have come from our Army 2.4km IPPT runs to the 42km marathons that we do on a regular basis today.

As we approached F2, the U-Turn for 10km, more familiar faces were spotted. The 18km group was already up in front, turning at NSRCC. I joined Jancy and Rita for a short portion on the way back, before meeting David Tay and his team resting after the adiNation weekend run. Luke mentioned that Benny did a superbly fast 2hr51min at a recent Japanese Marathon....wow, that guy is so fast now. It was good to catch up with the Pacer group whom I did pacing with at the SCSM07 Marathon.

We were greeted with Ribena-flavoured Sng Pao at the finish....yummy. I had two of those, and not a sip of 100plus....haha. We cheered the Team FatBird runners coming back to finish their final run for the NightHawk Program. Many had stuck with the training program for 8-12 weeks, and have seen many positive results and benefits. The group had become much closer, with many runners knowing one another by first names.

Cooldown stretching by Annie

Mini Sundown Preparations discussion

Annie conducted a round of nice cooldown stretches for us. We had a group discussion on what to expect and prepare for the actual race day on May30. We would like to wish our Operation NightHawk trainees and running partners success at the Sundown Marathon. In our eyes, they are already winners at the start line. We are pleased that the 12-week Operations NightHawk had concluded smoothly and successfully - Alls Well Ends Well :)

OPERATION NIGHTHAWK: Marathon Week Training Programme

OPERATION NIGHTHAWK: The Final Week

Night Hawk #11 - Coastal Melody

Field Report filed by FatBird Anthony
Photo Slideshow by FatBird Spencer and FatBird Anthony

Sundown Faimiliarization #3 - Coastal Melody

In the 3rd and final installment of the Sundown night familiarization training run, close to 60 Team FatBird runners gathered at Changi Beach Park on Friday night. That was the start/end point of the Sundown Marathon, where close to 11,000 runners will congregate on May30 to complete the various Quarter Marathon, Full Marathon and Ultra-Marathon distances. The weather was cool after the bout of afternoon showers, and runners were busy chatting and enqiring about the new Team FatBird Running Top 2009.

After the customary group photos and route briefing, the entire ensemble set off towards the Loyang Connector along the Netheravon Road. The runners were shown the final 2km finishing stretch of the Sundown 42km loop, and were briefed about the junction leading into Cramwell Road. Many were quite excited when we covered that stretch for it gave them a sense of what was to come on Race Day. The NightHawk Central team of David, Terry, Anthony, YN, Spencer were marshalling the 25km distance while Keonz, Beng, Jancy marshalled the 12km runners. Henry took care of the 35km distance.

The crossing of the stone bridge at Changi Village signalled the start of the stretch along Changi Beach Park, and onto the challenging Changi Coastal Road. The stone bridge will be one 'happening' place on race day as that would be the final 200m to the finish line, where spectators will be cheering the finishers and conquerors of the Sundown Marathon. We were pretty bunched up along Changi Beach Park as we explained parts of the New Balance Real Run route. Most of the runners were taking it easy and enjoying the night scenes near the beach....it was quiet though, save for our large group running along :)

Advancing into Changi Beach Park in the still of the night

As we headed onto Changi Coastal Road, the group stretched apart, with the 12km runners turning back at the first shelter. Keonz was on hand to show the way. Irene, Careen, Kevin and the team were happy to turn back for another 6km to complete their final night run of the NightHawk series....a well-deserving pat on their backs for turning up for so many of the runs and completing the challenging NightHawk series of training runs with Team FatBird...hehe. The 25km runners moved on from there, and as it would be happening on race day, the group got thinner and we were just pacing one another along the long, quiet Coastal Melody stetch.

There was a hive of activity just across to the runway, with planes taking off at regular 5-10min intervals. As we ran, we could hear one another's footsteps and even soft breathing.....the cool weather made it all rather pleasant too. Anthony Quek, Terry, Spencer, and the front group were on the return when we were about 1km to the U-Turn Point. The good thing about a to/fro route is that we get to meet runners on the return, where we can exchange greetings and words of encouragement. Lots of cheers and hellos went on as we crossed paths at what was approximately the 13km mark.

Beverly arrived at the U-Turn looking determined to do some PB of sorts (haha), followed by Raymond, Rebecca and the final group. David and I ran back with the final few, dispensing some words of advice on preparations for race day. We crossed paths this time with the 35km runners Andy, Chun, Michael, Wee and Darren blazing by, heading towards NSRCC. I was surprised to see zco running in his full body armour, and when he said he was going to Clementi (in the West), Raymond was in awe...haha. I explained that he was probably putting in his final miles to prepare for his second 84km this year *kudos*.

We made a final toilet stop at Changi Beach Park at 12.30am. By then, the zzz monsters have attacked us, and we were starting to feel like zombies. DO was rooted to the ground, just with his mouth moving (to encourage the runners, of course...hehe). To keep the final batch moving, we did not stop for long. We pushed on to complete the 23km (measured by 405) in 3hrs. DO and Rebecca came back not too long after....well done. The 12km runners had dispersed by then, likely to be in slumberland. Some of the 35km runners like Johnny, Matthew, Andy, Kok San, Wei Beng started coming back at 2am.....not bad. They had done their final night LSD, and would be ready for the Sundown Challenge. Eileen did her rather usual 45km distance...haha. Aaron from i-RUN@CBP joined us from The PlayGround@ECP, where he thought the meeting point was....he ran from there to meet with us...wow!

A satisfied 12km bunch

All in a night's work :)

After a nice morning shower at 2.30am, we packed up and headed to Changi Village for what else, but their famous Nasi Lemak....sinful, but I guess we could indulge after a hard night's work eh? With this final night training run done, there remain just 1 final 18km LSD next Saturday to complete the Operation NightHawk Program. It should be a real easy tune-up and 'keep-the-engines-warm' workout, nothing too strenuous nor hard. Do make a date with Team FatBird for this finale to Ops NightHawk, and especially for those who need to clock in their minimum 3 runs to get the by-now-much-desired TFB Training Card and enjoy the special benefits that come with it.

Team FatBird
Follow Our Pace, Win Your Race

OPERATION NIGHTHAWK: Week 11 Training Programme and Admin Instructions

Human Racers @ ACM: The Finale

Photo Slideshow by FatBird David

Nike Human Racers @ Training #3

The final installment of the Human Race Training session finished on a high note this morning at the Asian Civilization Musuem, with the gathering of a record number of participants, SEA Games Triathlon Gold Medalist Mok Ying Ren, National Coach Gana, Coaching Directors from Racers Toolbox, Run Pacers and Marshals from Team FatBird. Of course the Nike ASEAN Running Head & EKIN were on hand to lend encouragement and support to the colourful field of runners prepping up for the Nike Human Race on Oct 24.

Mok & Ben wowing the audience with Distance Running Performance Tips

The participants were treated to a good talk by Mok on how to run well by focusing on building up the aerobic base with long runs. He went on to add that whilst one's anaerobic efficiency remain constant, it is the aerobic efficiency which could be enhanced, leading to improving performance in running and other cardio-related sports performance. It was really an eye opener from Singapore's top 10km runner, who had Ben Pulham, at one time the top 50 10km runner in the world, at his side....both throwing off the mistaken belief by most that to run fast, one had to train hard by doing lots of intervals and speedwork. It was heartening for us at Team FatBird to hear about the training philosophy propounded, as we have always encouraged our marathon trainees to train within the FatTrim & BaseBuild zones for 80-90% of their long runs.

Coach Pulham leading the charge

Ben led a good round of dynamics, incorporating some useful race day warm-up routines. FatBird Spencer led his team of FatBirds Beng, Esther, Beverly and Keonz to show the group of Human Race trainees around the 5km scenic River Promendade route. It was great to see Alvin and Ming from Nike sweeping from behind to encourage runners to run steady and not to rush. Coach Gana was on hand to dispense very useful advice on running form, fueling up, and training for long runs.

Team FatBird Pacers showing the way

The Human Race trainees all seemed so motivated and were smiling and waving to the cameramen as they ran tall, with a spring in their legs, as they seem to glide along in their LunarGlide+ running shoes. There were friends, kakis, families, and even company staff running in groups.....a sight to behold and appreciate....a nice way to spend a healthy morning of exercise and bonding. With all the chit-chats, sharing, laughter, photo-taking and sight-seeing, it wasn't long before the 5km came to an end...some runners were surprised that they still felt so good after the 5km....others raised their arms in delight, showed thumbs-up as their nice photos were captured by the professional cameramen.

From my running along with many of these Human Racers at the last 3 training sessions, and my vantage point at the end of today's training, there was without a doubt in my mind that these dedicated and motivated runners would do well on Human Race Day, to hold their heads and arms high, as they run with The World as one united running community. Armed with precious knowledge and experience they have gained from the Nike Training Sessions and with support from the Coaches, Trainers and Pacers, all participants will be conditioned to put their best feet forward to perform what is natural to all of us: Birds Fly, Human Race!

Night Hawk #10 - Blink Blink Run

Field Report filed by FatBird Anthony
Photo Slideshow by FatBird Spencer and FatBird Anthony

Attendees of the Ops NightHawk Session #10

The Playground @ Big Splash in ECP came alive with 80 Team FatBird (TFB) runners assembled to do the 10th session of the NightHawk training for Sundown. Many were new runners who have heard about the training recently from various sources, and have gone down to put in their final conditioning training for the big race on May30. I conducted a briefing at 10.15pm about the purpose of the 10th session - that all should familiarize themselves with the 'not-so-easy' Sundown mid-portion, practice with whatever raceday gear they would be using, as well as conditioning themselves for the after midnight hours of staying awake. Francis gave a good overview of the 15km-30km route, with the 3 U-Turn and Regrouping points.

Registration and awaiting briefing of NightHawk #10

84km runners lining up for their 50km distance

The 84km runners, led by Henry, who were doing 50km-60km, was flagged off at 10.30pm. FatBirds Jancy and Suan took care of the 10km-15km runners, FatBirds Spencer, Beng and myself looked after 26km, while FatBirds Keonz, YN, Terry and Francis led the 30km-ers. The weather was a tad humid when we started off at 10.40pm in high spirits. The group was bunched together along ECP, running as though in formation....what a sight :). 2km down to C4, and we crossed the long bridge to the Siglap Connector. The string of runners moving along the bridge in the moonlit night was a sight to behold.

It was lots of small-talk and getting to know the runners, especially the new ones. Many have joined Team FatBird's group training runs recently to build up their base for Sundown....and it was an opportune time for them to begin running in the dead of the night; the boredom eased with the presence of a large group. Sleek, senza, aerorunner, LYK, mercifulfate and the rest from Team Coconut joined in for the 15km distance, after having done an earlier 8km on their own. Some of the 84km runners like Eileen also did her own 7-8km before joining them for the 50km distance. FatBird DO who was down with flu had to give this important session a miss. I was covering the gap between the 26km and 30km runners initially.

Regrouping @ Bedok Town Park

The first Regrouping Point was at the Bedown Town Park toilet for 7.5km. It was the U-Turn Point for 15km. I informed that we would be setting up a mini support station there for the NightHawkers on Sundown night. We turned back the 15km runners, before moving on with the 26km and 30km groups. It was then onto Bedok Reservoir and the gravel trail for a change.....lots of shuffling in the night. A curious couple asked about the run, and they too joined in after learning it was for Sundown preparation. A few others along the way were also interested to find out more about Team FatBird and our training runs....nice :).

The 26km and 30km groups were still running along together at the 12km mark, keeping one another motivated and pumped up. Lots of questions about night running and preparations were posed....we were happy answering them and dispensing small nuggets of tips and advice where we could. The distance up to the coffee-shop along Tampines Ave 9 read 13km. Spencer and a group took a break, before U-turning. Francis, Adrian and I moved on towards the Mobil Station 1.2km ahead to marry-up with the rest who had regrouped. I joined in the 30km group from there since it was just 1km up to the bridge before crossing to Pasir Ris Town Park.

I joined Beverly, Amy, YN, Terry and about 20 others in the 30km group on the return. It was a smooth journey back, and whenever there were traffic stops, I took some snapshots with my phone camera. The group was still strong and in good spirits after 20km, as we headed back along Bedok Reservoir. I chatted with Peacefool about his preparations for 84km. He was already tapering and making final preparations....good. The stretch along the Bedok Reservoir gravel proved to be quite 'mental' for some. Those who have not been used to running at night found that their bodies were 'shutting down'....very sleepy. 1 or 2 even contemplated to take a cab home to sleep....haha.

I tempted them with a break at the Bedok Town Park toilet, where they got refreshed for the final push. With 8km to go, all had to perk up and continue. A powergel and some sugar water did it for some. It was then the snaking along the undulating Bedok Connector stretch....the ladies (Beverly, Amy, Nana) were going on quite steadily. Some of the guys were finding it hard to keep awake, and were just counting down the miles. Alex had a ITB problem with his leg and had to slow down to walk too. The group was encouraged when we reached Kembangan MRT as it meant the final 5km to go. Matthew was having some stomach problems, and he too had to take a walk.

Almost there....10km to GO!

The rest just followed my pace and pushed on through the Siglap Park Connector....soon, we hit the final bridge back at ECP. Smiles came on the faces of the weary runners, and some even picked up their paces. We were on the road for 3hr45min by then....the legs were feeling a tad tired, but good for conditioning them for the long hours on race day. I completed the run with the 30km group in about 4hr, and was welcomed by the water party of Suan, Jancy and Spencer. The iced-cold 100plus were refreshing, and the bananas refueled well. Those who had returned earlier were sprawled all over, chatting and sharing their night LSD experience under the moonlit night. The first of the 50km runners, Chun, passed our location not too long later.

Many of the runners have enjoyed their maiden run with Team FatBird, and they were looking forward to next Friday's final night familiarization run of 26km, starting from Changi Beach Park. Amelia and Alex from SAFRA MF were glad to finish their 30km training after having decided to go down last-minute. They too will be back for next Friday. Simon and mercifulfate looked fresh even after they had done 30-32km....such were their level of readiness for 42km. Henry and the 50km runners passed our point at 4.30am. I would conclude that all those 80 who came for the 10th session are now quite prepared 'mentally', if not physically as well, for the Sundown Challenge. Barring any injuries or unforseen circumstances, all should do a respectable race come May30.

When Dusk Cometh, The NightHawkers Emerge!

Operation Night Hawk - Sign Up Now!

OPERATION NIGHTHAWK Week 10 Training Programme and Admin Instruction