Ops SunBird #6: Shifting into high gear

Training Report by FatBird Anthony
Photo Slideshow by FatBird DO

Operation Sunbird Session #6

It rained the whole night, ahead of the Ops Sunbird 6th session at The FatBird's Nest @ The PlayGround. It was still raining in the morning, but not surprisingly, I had only one call asking if the run was going on....such was the understanding of Team FatBird's modus operandi - No Run, No Fun....We won't call off any run, especially weekend training LSDs which are so hard to come by. In inclement weather, we would at worst call for a delay to the start or shorten the distance slightly.

Briefing of Marathon Pacers

It was a great turnout by the Marathon Pacers, many having come back from their overseas races and business trips, NorthFace 100 Challenge, and even Mt. Kinabalu expeditions :) The Sunbirds too turned out in strong numbers, many arriving as early as 6.40am, just waiting for that 30km to be served. Coach Jonathan gave a refresher on running form, as well as preparations for training to run long distances, including post-run recovery. We begun Pace Training with the Sunbirds running alongside the Pacers, whom will be training in their respective pace timings and strategies as a group.

After the customary group photo, the field was flagged off in their respective groups according to target paces. I was with the 4hr group, targeting to run an average 5:40min/km pace for 35km. YN, Spencer, Yamsong and myself were joined by the 2:00h, 2:15h 21km Pacers Kelvin, Angela. The skies were cloudy, the ground dry, and the weather was cool. The Pacers don our Pacer Training top to test them out, along with the allocated trainers for the run-in. We could see the 3:45h Pace Group of Henry, Angelo and CH in front, whilst the 4:15h group of Eline, Andy and team were just behind. It was great to see all keeping to their paces. Saw Wee at the 9km mark near NSRCC, and exchanged greetings. It was not too crowded at ECP this morning, presumably many runners thinking that the weather would be bad, and so calling off their runs.

Miranda and Kelvin turned at the cal connector, while the rest of the 42km groups continued on to Changi Coastal Road. Our 4hr Pace Group was still mantaining 5:41min/km pace as we turned around at the 13km mark. The 3:45h Group was consistent...*kudos*. We were still feeling quite good as I reminded yamsong to hold his horses. The return had us crossing paths with the rest of the Pace Groups and Sunbirds, and the 4:30h, 4:45h and 5:00h were the biggest groups, with cheers and applauses. That perked all up a little, as we increased pace in the very cool weather.

We chugged along back towards The PlayGround, and taking advantage of the nice weather, we upped the pace slowly. By the 26km mark, we were averaging 5:37min/km. I told the rest that we had some buffer and we should just get into cruise mode...haha. There were not much chatter by then as all were focused to completing the remaining 4-9km. It was a nice change of scenery as we proceeded past the start point towards Fort Road. The weather remained cool, and that allowed us to sustain the pace. The other Pace Groups and Sunbirds were all enjoying the runs and each time we met, there would be claps of encouragement for all....it is always fun to be training and running in groups.

When we reached back to The PlayGround, Yamsong had finished his 30km with a solid pace of 5:36min/km. I proceeded along with Spencer and the rest towards the Cable Ski area and bumped into the happy 4:30h group of DO, Li Lian, Helen, Nigel, and an entourage of Sunbirds. This group looked so strong, as if they had just ran 10km, when they had by then covered 26km. Doing these return loops allowed me to be able to see most of our pacers and Sunbirds, and it is always a joy to watch them in serious training. Ben was so steady and focused in just completing his pace, trying to adjust his timing to fit the 6hr Pace Group's requirement. I also bumped into quite a number of familiar faces, notable Wee San who was looking trim and fit, and running strong....she has improved remarkably.

Suan, Beng, Amy, Yong and the Sunbirds were leading the way towards Fort Road as we exchanged greetings on the run for the final pass. I took a U-turn just before the Cable Ski area, and by then, I was running alone with 3km to complete. I continued on with a 5:35min/km average finish till the end of the 35km at The PlayGround. Those who did 30km were back and replenishing themselves with bananas, apples and isotonic drinks; at the same time sharing happily their conquests of the 30km distance and feeling so good after such a long run. Many of them did not look any tired than running 10km, and most would have been able to go for another 5-10km if called upon...hehe. Ramesh was waxing lyrical about the banana he took at mid-point which boosted his energy levels way high.

As more of the Marathon Pacers and Sunbirds from the other Pace Groups returned, we were busy handing out refreshments and distributing Pacers Training Gear. Many small groups were around The SandPit and Lawn area, sharing and chit-chatting about their training progress and improvements since joining Operation Sunbird. Weight loss asides, many Sunbirds have indeed been conditioned for more challenging conditions like the time they were at MF hills, or when they faced the Sand Storm, or even last week's sweltering heat....all these have made them stronger runners, not only physically, but mentally.

I have no doubts many of them are on the road to completing a commendable 10km, 21km and 42km marathon at SCSM09...the only question that remains would be how fast and in how good a form would they do? That would be all up to the individual Sunbirds' industrious training attitude, coupled with good discipline and a degree of sacrifice to make it for all the remaining training sessions. The training next weekend would see us inching up in the distance, and if the heat comes back on, it would surely be a good test of our base and foundation. Till then, Your Marathon Destination will be Our Race Preparation for you - Operation Sunbird #6.