Ops Kingfisher #5: Tapering Phase

Training Report by FatBird Anthony
Photos by FatBird DO


50+ Kingfisher runners gathered at The FatBird Nest at The PlayGround @ Big Splash for Session #5 of the Army Half Marathon training. Since last week’s 21km time trials, we have entered the Tapering Phase, in which runners will run shorter distances, albeit at the same intensity as race pace. There were a host of activities at ECP this morning with the Osim Triathlon near the F2 carpark, as well as the Red Cross Carnival right at The Playground @ Big Splash. Team FatBird’s Nest at The SandPit area was still accessible to the Kingfisher runners, thanks to our partners who have kindly made available the use of the space at The PlayGround. We have been using that area as Team FatBird’s base for Kingfisher training for the past few weeks, and we have taken efforts to make that a nice meeting place for all our runners.

Briefing on Tapering Phase

There were a couple of friends and new runners who joined us this morning, along with about 80% regular trainees who have been with the Program for the past few weeks. FatBirds DO and Keonz gave a briefing on training and preparations for Tapering Phase, as well as the new route arising from closures due to the Osim Tri. The customary Group Photo was well organized by FatBird Jancy, followed by the start of the run at 7.30am. FatBird Keonz was alone in his pace of 1:30hr target completion time, with a lone follower in Aaron, who was blazing away in his new Newtons. FatBirds DO, Anthony and Max paced the 1:45-2:00hr group, FatBirds Jancy, YN and Spencer took care of the 2:00-2:15hr runners, while FatBirds Terry and Beng covered the 2:15-2:30hr group. FatBird Esther provided pacing and sweeping for the 10km runners; this group has been growing from strength-strength, with new runners barely running 3km a month ago, now doing 10km regularly....amazing!

I went at a slightly fast 4:50min/km pace for the first 3km, before settling into a more sustainable 4:54min/km pace. We made the first loop around the outer perimeter of the Cable Ski area, before heading back towards The PlayGround @ Big Splash for the first 9km loop. The army units were out doing their tapering training too, although there were less groups compared with last Saturday’s time-trials sessions. It was 42min by the time I returned back for the first loop, and the sun was rearing itself quite fiercely. In the second loop, we had a good time clapping and cheering for the various Kingfisher groups completing their first loops.

Team FatBird - Kingfishers on the warpath

Many of them looked focus, and as they ran in groups, they were motivated and encouraged by one another’s determination to complete the distance. That may explain why many of the runners have progressed well in terms of distance as well as time, with group training runs providing the impetus for encouragement and team-spirit within the groups. Many runners have expressed that they would not have done so much so fast if they were to have trained and ran alone.

I was going at 4:56min/km for the second 9km loop for a more sustainable pace. As glycogen gets depleted, and lactic acid builds up, the final 5km in any distance run falls within the crucial range. As my breathing got heavier, and legs tiring fast, I dropped the pace slightly to 4:57min/km to recover and attempt to cruise along. The Gatorade mix in my fuel belt came into good use as the sugar kicked into action to feed my body and legs with the energy needed to finish strongly. With 2km remaining, I had recovered somewhat, and took the pace to 4:53min/km....sustained that all the way to finish the 17km in 1hr24min. I felt pretty winded as I took a 10min walk to suck in sufficient oxygen for recovery. By then, the rest of the Kingfishers came streaming in, all looking very strong at the finish. We are very encouraged with the commitment and determination shown by many of them, new and experienced runners alike, to put in the necessary effort for such marked improvement in performances.

Back at The FatBird Nest, in the midst of chatting and sharing in mini groups over isotonic drinks and bananas, FatBird Anthony gave a short briefing about race day preparations, fueling and hydration requirements, taking proper breakfasts, not trying new stuff on race day, as well as lining up in a good position at the start. Team FatBird will have a meeting point on race day for all Kingfisher runners at 5am, before proceeding as a group to the start line. There will also be a post-race gathering point for Kingfishers to share their race experience and group photo-taking. Details of the meet-ups will be posted at the Team’s BLOG and facebook in the following week.

We are very encouraged by the generous contributions to the FatBird Watering Hole fund, which go towards iced-cold isotonic drinks, refreshments like bananas, as well as cover admin and operating costs of various training programs that the Team organizes. Please contact FatBirds YN and Esther should you wish to contribute to this fund for drinks and refreshments.

With 2 Newton Shoe trails catering to about 80 runners completed, there have been very good responses and feedback by the trialers, many of whom are new runners. It is interesting to know that the cushioned and stability trainers have gone down well with the trialers, with a number having ordered theirs for use at the AHM through Team FaBird’s sales discount program for Kingfishers. There will be a final Newton Shoe Trials for Ops Kingfisher next Saturday, and those that have yet to give these ‘fast’ shoes a test-drive, would do well to register their interest early when the schedule comes out on Monday. Runners who are interested to order the Newtons or 2XU Compression wear may contact FatBird Spencer.

Always on the prowl for a good story, TFB Media sprang into action with serial interviews to provide coverage on Run-For-A-Cause and Marathon Pacers at the Standard Chartered Singapore Marathon (SCSM09). These two key initiatives will be supported by Team FatBird through the provision of Training Programs for Charity Runners as well as the Marathon Pacers. Some excitement was generated midway through the interview sessions by the appearance of a local celebrity, who found the running group and training session we had interesting. He was also amused at the Team’s name, as he fought hard to understand who was the actual ‘fat bird’ we were alluding to...hmm, we now have him in mind to be one of our Run-For-A-Cause participant....hope someone has his contact...hehe

A celebrity moment at Team FatBird's Nest, The PlayGround @ Big Splash

As we enter the final week of Tapering, we should take more rest and recover from all the hard training we have been going through. Although the run distances will shorten, the intensity will remain at race pace....we shall complete the final Kingfisher session #6 next Saturday with a 15km paced run. Till then, have a restful weekend, as we prepare for the final training sessions for the Army Half Marathon in 2 weeks time.

Running The BAY? Let FatBirds Show You The Way!