Human Race Training Kicks Off

Nike Human Race Training 27Sep09

A 3-session group training program to prepare Nike runners for the Human Race on Oct 24 kicked off on Sunday morning, with about 70+ runners. Racers' Toolbox & Team FatBird were on location to lead the runners for a 6km paced run with LunarGlide+ shoes from The PlayGround @ Big Splash, ECP.

BriefingDynamic Warm-up

Nike EKIN Ming gave the opening, followed by Ben Pulham's dynamic warm-up; a group-photo session later, before Team FatBird pacers started the runners off towards the direction of MacDonald's and Chalets. Quite a number of familiar faces who have joined Nike training runs before, plus some new ones too. The pace was kept to comfortable levels, with the runners feeling the cushion and support of the LunarGlide+, as well as keeping track of the distance via their Nike+ Sportband.

Team FatBird (Human Pacers)

The experience of the runners with the ECP area, coupled with the cloudy weather, put them in a comfortable running posture without too much strain. Team FatBird front pacers kept to a steady and sustainable pace, allowing the majority of the runners to be able to run as a group...excellent. There seemed to more many more lady runners this morning....hmmm, signs of ladies taking running more seriously than the guys? hehe.

There were quite a number of enquiries about running shoes, injuries, and even training programs for half and full marathons...wow, such a diverse bunch. The Podiatrist was on hand to dispense expert advice on shoe-fit, different running gait, as well as injury-prevention. Racers' Toolbox provided good advice on performance enhancements and improvements to running form and posture. Team FatBird cheered and motivated the runners by running along and checking on their running form, pace, and even basic running techniques.

A good workout with The LunarGlide+

The Human Race trainees felt a sense of accomplishment and satisfaction after the 6km, and were greeted with light refreshment and drinks. Many capped a solid finish, putting on their best for that finishing photo shot :). After the cool-down static stretches by Ben with Team FatBird, all were engaged in one of their favourite part of the training....the presentation of awards for Beaver, Running Techniques, LunarGlide+ shoes and The Human Race.

Most of the runners appreciated such group training runs to prepare them for races and running events. Good feedback from the runners for the LunarGlide+ shoes and the Nike+ Sportband attest to the fact that letting the runners try out the shoes and equipment provides a good first-hand experience and feel....good for Nike to offer more of such shoe and equipment trials for the growing base of new running enthusiasts. The Human Race!

The Photo Slideshow

OPERATION SUNBIRD: Kickoff Session (#1)

Sunbird Training Report #1 (FatBird Anthony)
Photo Slideshow (FatBird DO, FatBird Spencer)

On location At The FatBird Nest, The PlayGround @ Big Splash

It was the day many Operation Sunbird trainees had been waiting for; the kick-off of the 10-week marathon training program they had signed up for to prepare for their SCSM09 conquest. By 7am, 50+ runners had gathered at the FatBird Nest at The PlayGround @ Big Splash, all already armed with their first article on Heart-Rate Training.

Caught the early SunBirds for a group photo

FatBird Anthony gave a welcome address to introduce the background of Team FatBird as well as Racers' Toolbox, our official training partner for Ops Sunbird. FatBird David introduced the training team, before handing to Jonathan for the first sharing session, covering the essence of Team FatBird's FlightZONES(TM) System as well as tips on focusing on the upper body with the proper arm swing.

The Team FatBird customary group photo session followed, before the runners, some armed with HR Monitors and Hydration Systems, set off towards the sun at BaseBuild Zone. The BaseBuild will be the key element of this 10-week marathon training, and serve to progressively build up and condition the runners' abilities to complete the marathon in good form, hitting targeted timings as stretched goals. The trainers ran along with various groups depending on their comfortable paces, encouraging chit-chats and sharing for the 20km journey. The 21km trainees went for 15km this morning, and were looking good.

Focus Area #1: Upper Body

Along the way, we found that quite a number of trainees were not experienced in distance running, and many found it difficult to train alone, not to mention without the proper guidance, for such long distances. They were extoling the virtues of group training, all the while focusing on their upper body and arm swing techniques, with the trainers doing the checks and providing feedback. Coach Jonathan Fong, a previous Singapore triathlete, were soaking in the questions from the trainees and helping them along with sound advisory.

The runners in my group did an average of 6min/km to the 10km mark, a very good pace at the BaseBuild Zone...evident in their smiling faces and their running form. The sun had come up by then, and those who did not bring hydration along found that their heart rates were drifting upwards, partly due to the weather, partly due to insufficient hydration earlier on. Because of the 70% workload at that zone, the runners were still able to moderate their paces and maintain good form. As the trainers moved up and down to speak with different groups of runners, it was heartening to know that all were doing their best to get into the correct zone.

A few runners told us that they didn't break too much of a sweat, and yet was running very steady, not panting and not drained off. It was the correct way of conditioning themselves progressively for longer distances and possibly harsher weather. They were all moving steadily, at times bored by the not-too-hard pace, but feeling very good, and not running slow at all. It was about 6:05min/km for my group for the last 5km. I got a few runners to prepare for cadence/leg turnover training by measuring their own cadence, something the trainees will learn and build up in the following sessions.

Hard Run? A satisfied flock :)

Back at The Nest, the Sunbird trainees were all happy at completing the 20km in good form, feeling the workout, but not totally drained. For quite a few, it was the longest distances they have covered. The 21km trainees too did very good 15km workouts. Isotonic drinks, bananas and apples were being served to replenish the trainees' energy. There were even mooncakes and kueh-kueh brought along by participants to share....wow, lots more eating for me....haha. I have to run more mileage at the FatTrim & BaseBuild Zones to truly burn off the calories and fat, and improve fuel efficiency.

Next session (#2) will see the Sunbirds experiencing slightly longer distances in a different environment, something which will help to build leg strength. We are expecting a larger turnout for the session, and preparations will be made to ensure sufficient refreshment & support to bring the Sunbirds through. Till then, do watch out for the training schedule, tips and advisory, as well as training instructions at the official website: OPERATION SUNBIRD - Your Marathon Destination, Our Race Preparation!

Pacers Training Session #3: The Downpour

Pacers Training #3 Report by FatBird Anthony

The Team FatBird Marathon Pacer training, started 3 weeks ago, was to do 26km last Saturday morning. I didn't sleep well the night before, and woke up feeling lethargic. I decided to try the new shoes to see if they would be suitable for marathon training and racing. A few new Pacers and first-timers showed up.....good to have finally met them face-face. Helen shared a little of her recent podium stories, the lighter moments providing a brightening start to what was a chilly, cloudy morning.

I ran along with various pace groups, chatting and feeling their comfort levels. Many of them were enthusiastic about their pacing roles, and were looking forward to more interesting activities ahead. We shared some of our previous marathon experiences, and how pacing would be so different from racing. I took a walk break at the 13km mid-point along Changi Coastal Road, before joining Bev, zco, Hoph and suan for a relaxing 6:50min/km pace.....this was the 5hr pace group and runners.

The new shoes provided ample cushion, although I would like even more responsiveness. It was light on the run, and landing on the sweet-spots were quite easy. TW and Beng were running side-side, enjoying one another's steady pace. I moved up to run alone and to try to feel the shoes and do some body-sensing. Although it was cloudy, with strong, chilly winds, I was feeling exceptionally thirsty....had to visit the toilet 2-3 times, on top of consuming my Gatorade mix.

I spotted Hoph in the final 1km. I ran behind him a little. Dark clouds were looming in the horizon. Then, it really poured. We were totally drenched, as we up the pace to head to the FatBird Nest. Some of the earlier finishers had already gone to wash-up or home. We were fortunate to be under the warm shelter of the Nest, although a hot drink to calm the chattering teeth would have been perfect...hehe.

Lots of chits-chats, coupled with mini group discussions continued till the rain abated, and then finally stopped. The sun came up again, as we cleaned up and cleared off from the Nest. Another good Pacer Training completed...Follow Our Pace, Win Your Race!

OPERATION SUNBIRD: Registrations Are FULL!

Registrations are FULL!

Thanks for the warm response to this 10-week marathon training program.

Operation Sunbird Training is ACTIVATED! Those who have registered are reminded to settle your training contributions (refer to payment details in your confirmation advice/email) to have your accounts activated to gain access to the training schedules.

Since this training program aims to provide Run-For-A-Cause participants with sufficient training to complete the SCSM09, Team FatBird has reserved more slots for RFAC participants who can train for free, subject to availability and qualifications.

Please contact info@teamfatbird.com should you have questions or require assistance.

Team FatBird looks forward to training with you.

OPERATION SUNBIRD
Your Marathon Destination, Our Race Preparation!

Marathon Pacers Training #2: 24km Trials

Marathon Pacers Training Report - filed by FatBird Anthony

With the last couple of months doing Ops Kingfisher and training for AHM, it has been quite a while since I did a run greater than 21km. I was looking forward to this 24km run with the Pacers at ECP. We bumped into some of the regular Team Fatbird trainees as well as some who were there for Ops Sunbird, which will start in the week of Sep21....these enthusiastic marathoners were just ready to get started with training....we asked them to be patient for another 2 weeks :)

Back to the Pacers running...good to see their enthusiasm and high spirits....just looking forward to build up a good distance base for them to fulfill their important mission. Keonz and DO dished out the requirements, and chatted along with the various pacer groups. I tagged along the 4:15h group for a bit, and then the 4:30h group. At the U-turn along Changi Coastal, I ran along for short bits with the other pace groups. The 5:00h and 5:30h groups were soaking in the blistering sun....wah, they didn't look like they were enjoying the sun-tanning....haha. I took that in my stride, and considered it good conditioning. Eng Pat and Beng were going strong, trying to rush out of the reach of the sun.

Had a word with David Tay and his team, who too were training hard. The sun would be good conditioning for David's race in Chicago in a month's time. Said hello to the other familiar faces of the adidas pacers. Near the ski area, Tekko, Molly and their group were getting their weekend long run in too.,...friendly waves abound. On the way back, I joined Nigel, Teck Wee, Beverly, Suan, Nicholas for a good 6:50min/km pace. Beverly was as usual complaining about the heat, sending me ahead to get some pocari sweat....haha. However, the mental strength of the group was great as always, allowing us to push forward. Teck Wee was thankful for the fuel-belt advice, and got himself the life-saver today....no more carrying bottles in one hand.

With 2km to go, Prata, myself and Nicholas got in front a little at 5:00min/km pace and completed the 24km run happy and satisfied. 100-plus and bananas were offered by Beng/Esther, the super-duper refreshment/logistics team....always a pleasure to see them handing out the drinks and smiling, especially after a hard run. There were exchanges of pointers and discussions among the pacers about their running form, endurance and tips on pacing. It was fun learning from one another, and I could see a crop of very good pacers forming up. Till the next TFB Pacer get-together, Follow Our Pace, Win Your Race!

Running To Help Others

Within 3 weeks of being roped in by Team FatBird to Run-For-A-Cause (RFAC) at the SCSM09, Mohan had secured $10,000 worth of contributions to the Community Chest. He went on to get a second pledge card and has raised $15k to date. My Paper has tracked down the avid marathoner and now champion-to-be Charity Runner.

My Paper, Wednesday, 9 September 2009

Team FatBird looks forward to having Mohan join Operation Sunbird, a 10-week marathon training program to help RFAC participants train to complete their SCSM09 quest.

OPERATION SUNBIRD - Training With A Heart

I-Run Clinic: Running With Ease

Ops Sunbird: Train For The Cause

Team FatBird has launched a marathon training program to help prepare those that are Running For A Cause (RFAC) at the SCSM2009. Charity Runners of 10km, 21km and full marathon distances can tap on the 10-week marathon training (codenamed Operation SUNBIRD) to condition themselves to complete the race. There will be weekday runs in the city, as well as long weekend runs from Team FatBird's Nest in the East Coast Park area (The PlayGround @ Big Splash).

Run For A Cause: TFB Media Interviews

Team FatBird has been actively speaking with more runners to play their part in RFAC this year, and is heartened by their support and progress with raising awareness and well as securing pledged contributions for the ComChest.

The task at hand is to now prepare RFAC participants with marathon training and conditioning to accomplish the mission on race day.

Let us all do our part.....You Run For A Cause, Team FatBird will Train You For The Cause.

Sign up Run For A Cause NOW!

Operation SUNBIRD - Training With A Heart

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Team FatBird Marathon Pacers 2009: Kickoff

Marathon Pacers Training Report - filed by FatBird Anthony

After last year's success, Team FatBird started recruitment of the batch of 2009 Marathon Pacers for the SCSM09. The response for the 42km distance across the various timing groups were encouraging, although we could do with more applicants to pace the 21km distance.

We called up the Pacers for a kickoff run this morning, in preparation for a 12-week training program for them. 30+ turned up at The FatBird Nest, The PlayGround @ Big Splash in what was one of the more windy and cool mornings, after a bout of drizzle in the wee dawn. About half were 2008's pacers, 20% were pacees whom have benefitted in 2008 and have come on to contribute as pacers in 2009, and 30% are new runners to Team FatBird.

We did a 18km @ marathon pace for the respective pace timings, mainly to get a feel of what was required, as well as having a chance to chit-chat and get-to-know-one-another on the run. ECP had a lot more bikers than runners this morning, what with the just concluded AHM, and although SCSM09 is coming up, it is still early for most to rev their engines...hehe. Keonz and Henry did a fine job of running up and down and guiding the pacers, while the more experienced TFB runners were running alongside and chatting with their respective pace group runners. Because it was just for the pacers, the group was maintained to that smallish group, and the atmosphere was pretty cozy.

I finished the run with the 5hr pace group in a real easy 2hr, after which was followed by more chatting over 100plus and bananas. The dedicated microsite for Pacers will be set up by next week, and Pacers will be able to plan their training schedule and track their weekly timings. This will also be the first time the Pacers will be introduced to heart-rate training via the TFB FlightZONES System.

The weeks ahead will be interesting as we get to know one another better, as well as finding our comfortable race day pace. Since the key objective of the Pacer is to motivate and bring the runners across the finish line in targeted timing, the Pacer will not be going for Personal Best, and will be running at a comfortable 15-30min off his/her PB. This will be something that the Pacers will be conditioned and trained to do over the next many weeks.

Follow Our Pace, Win Your Race!