OPERATION SUNBIRD: The Finale...0612, The Race Is Here!

Operations Report by FatBird Anthony
Photography @ FatBird Gallery by DO
ACTION Photos @ Facebook by Reuben, AC Leong, Byron Wee

Record turnout @ Ops Sunbird Session #10, The Finale

The 50 slots for the Run With Marathon Pacers finale session was signed up in less than a day. We opened up another 30 slots, which were signed up in 2 days. On this Sunday morning, with just 7 days away from 0612, the 80 registered participants, along with some walk-ins, together with the Sunbirds and Marathon Pacers gathered at The PlayGround @ Big Splash for a record turnout of close to 180 runners for a long weekend TFB Training Run.

Marathon Pacers - Battle Ready

The Pacers were decked out in ‘Full Dress Rehearsal’ mode with our Race Day Gear, Pacer identification balloons, timing bibs and Pace Bands. The Sunbirds were out in full force too, especially with this all important ‘Passing Out’ and training completion of Ops Sunbird….10 weeks of progressive training runs and preparation for the SCSM09 Full, Half & Quarter Marathon distances. Many of the trainees have come a long way, with a couple having slashed many minutes from their long distances, improving on Personal Best times, weight losses from 5-12kg, and high levels of race-day readiness. Coach Jonathan gave the final tip of the Ops Sunbird Training, aptly Race Day Preparations, followed by introductions of the various Pacer Teams to rousing applause and cheers, followed by a virtual run-down on the race day route.

The group photo session went through very smoothly…it was as though all the runners knew what to do, as they assembled in double-quick, precision timing….such were the high grade of training the runners went through, including how to take nice group photos :)
As the various groups were flagged off with both Pacers and Pacees in tow towards Fort Road, many curious onlookers were watching the timing balloons and chatting among themselves who the Pace Groups were, and which ones they might consider following on Race Day. Decked out in red for the men, and green for the ladies, the Marathon Pacers should be distinctive on race day, especially with their different coloured balloons and timing bibs on the backs of their running vests.

As we ran towards Fort Road, the 4hr group was already maintaining a good 5:36min/km pace. The 2:00h 21km group were also following at the same pace. We waved to familiar faces and encouraged the other runners to run along with us. As we passed the various Pace Groups after the U-Turn at the end of Fort Road, lots of cheers and applause ensued.

All were in high spirits, and were enjoying the tapering 18km (for Full Marathon) and 13km (for Half Marathon) run at race pace. The 4hr group was still running in close-knit fashion after 5km, and by then had gone on to our optimal pace of 5:34min/km. The 3:45h group in front, and the 4:15h group behind us maintained that front section of the train, with the respective groups maintaining their paces. It was an interesting sight to behold as these rather large groups ran as though in formation and marking time to a T.

The 2:00h 21km group turned back at F1 Carpark, and we wished each other well, before proceeding onto our respective paths. The 4hr group hit 10km in 55.5min; still maintaining that 5:34min/km Pace. The spirits were high as we approached the Sailing Centre U-Turn. A quick swap of the pace balloons among the Pacers for trial, some hydration top-ups later, and away we went for the final 6km. Once again, we cheered and encouraged the various groups as we pass, all the time maintaining that still steady 5:34min/km. The respective Pace Groups were maintaining their paces well, and all were looking strong and cheery. The Pace Group Leader and Deputy were maintaining the lead and body well, while I was sweeping at the rear about 30m away, with 3-4 runners.

The final 2km was pretty interesting as the front runners knew the end was in sight. Like a rocket finishing its mission still with very ample fuel-stock, there was a tendency to want to push and burn off some of the excesses. With my constant nagging of ‘Imagine we still have 26km to go’, their strides were contained and the ‘horses’ were restrained. By then we were on an average pace of 5:33min/km, slightly better than target Optimal Pace for the first 21km.

Before long, we could see Byron the Sports Photographer in the distance. YN, Darren and a few others in the body moved up, while I ushered the rest to move up slightly to have a nice ‘ACTION RUN’ group photo. According to my GPS-enabled time-piece, we ran 18.13km in 1:41h, a pace of 5:33min/km….very nice indeed. A victory photo for the 4hr group to celebrate a job well done, as we approached the FatBird Nest for our well-deserved isotonic drinks and refreshments.

The large 6:00h Group...steady wins the race

The rest of the groups soon returned, and once again, the 4:45h group was the largest with the loudest cheers….I joined in for their celebratory finish, which came with Party Poppers, small horns, and whistles….a nice way to end the 3 session Run With Marathon Pacers series, the 10-week Operation Sunbird Marathon Training, and the 12-week Marathon Pacers Training Programs. The other pace groups all returned to similar rousing finishes, giving a wonderful and warm feeling that all the many weeks and months of hard work and perseverance has made all of us feel so good, notwithstanding the final race on 0612.

A final briefing was given to all the participants at The FatBird Nest on the final week of tapering, as well as race day meet-ups and coordination among the Pacers, Sunbirds and the runners. Special limited edition of Team FatBird-New Balance Marathon Pace Bands were given out to Sunbirds and selected ‘Run With Marathon Pacers’ participants. All 42km participants will meet up with the respective Pacer Groups from 4am at the Outdoor Amphitheatre @ The Esplanade. We should proceed to the start line by 4:55am. The 21km runners will assemble at 5:45am, and proceed to the start line by 6:15am. After The SCSM09, we invite runners to meet with the Pacers, Sunbirds and Pacees at The Tan Kim Seng Fountain (near Cenotaph) at 11am, 12pm and 12.30pm for some post-race chatter and group photos.

With this successful completion of the Operation Sunbird Marathon Training & Run With Marathon Pacers sessions, Team FatBird would like to wish all the participants at SCSM09, especially those Sunbirds, Pacees & Pacers who have trained and done group runs with us, a most fruitful and rewarding Standard Chartered Singapore Marathon on 06 Dec 09. Your Spirit Has Been Our Inspiration. We look forward to have you all Follow Our Pace, Win Your Race!

Additional Slots For 'Run With Marathon Pacers' Series: All Taken!

.
Team FatBird opens up additional 30 slots for this Sunday's finale 'Run With Marathon Pacers'.


UPDATE 26 Nov

The additional 30 slots for (Final RWMP Session) are fully taken up. In view of the crowd, please go down early @ 6.45am for attendance. Cya!

Ops Sunbird #9, Run With Pacers: Coming Together

Operations Report by FatBird Anthony
Photography @ FatBird Gallery by DO
ACTION Photos @ Facebook by Byron

Call To Action: Follow Our Pace, Win Your Race!

Marathon Pacers & Pacees: We will achieve together

After a week of heavy evening showers and wet weather, the record turnout of Fatbirds, Sunbirds, Pacers & Pacees were greeted with clear skies, with a light touch of cool winds at The PlayGround @ Big Splash. The FatBird Nest was crowded by 6.45am, as I met David Shum and his entourage of students and helpers setting up for the Edward Whistler Charity Run. After some arrangements and coordination later, we moved most of the Pacees and Sunbirds to the open space at the Playground for the group briefing.

Marathon Pacers' Pre-Run Briefing

Sunbirds' Pre-Flight Preparations

We had 3 group briefings conducted separately…the Pacer Briefing by FatBird Anthony, the Sunbird briefing by Coach Jonathan, and the ‘Run With Marathon Pacers’ participants by FatBird David, Terry and the team. While there seemed to be a sea of people, the proceedings went on in quite an orderly manner….thanks to the good work put in by the FatBirds and Pacers who helped out.

A round of introductions of the various Pace Groups, followed by the 10km, 18km, 28km route briefing, and the large group photo shot, the enthusiastic groups were flagged off in the direction of Fort Road. It was nice to have Ben Pulham from Racers Toolbox join the 3:45h group to share his experiences on running and pacing fast distance runs. We had quite a large 4:00h group today, and I was having a good time getting to know some of them, as well as explaining our Optimal Pace Strategy. The enthusiastic group had quite a fair bit of questions ranging from nutrition, hydration, making toilet stops, breathing and running form in general.

The first turnaround at Fort Road was again opportunities for us to cheer and applaud the various Pace Groups running past, and as usual, the 4:45h and 5:00h groups made the most noise..tsk tsk. The 4:00h group was real focused, and Pace Group Leader, Keonz was maintaining a good 5:38min/km pace. The body of Pacers Darren and YN were towing the line well, as we hit the 10km mark in 56min, about 5:35min/km. I told the group to maintain our pace for at least up to 21km, and re-evaluate later. We welcomed the shade along Changi Coastal Road, and enjoyed the cool breeze blowing in our faces. Loy and I were covering the rear, 10m from the front pack.

The U-Turn at the 2nd Shelter was a welcome as we ran back towards ECP, in anticipation of meeting up with our fellow Pace Groups & runners. The groups were very much still running together, and keeping their respective paces….well done. Cheers and applause, some Hi-5s, and more words of encouragement ensued. I could see that the 4:00h runners were still going strong and were able to keep up. We reached back into NSRCC area, made some water-stops on the run, and generally practiced with the Pacees how we would be taking breaks and yet maintaining the pace. Runners who went off for water or toilet breaks, caught up slowly but steadily with the Pace Group (who maintained Pace throughout). We held on to a steady 5:35min/km.

After 23km, some of the runners who were not feeling well slowed a little, while 1-2 hit the wall early due to the warmer weather then, and the lack of conditioning on their part. Nevertheless, the slightly faster pace we had achieved for the first 21km, allowed them some luxury to slow down a little and still stay within target. With 3km to go, we still had a number of runners who were staying with the pace, as we completed the near 28km at an average of 5:35min/km for the 4:00h group. The 2:00h half-marathon group also did very well to stay within that pace, and we had a number of happy Pacees.

After a quick drink and some group photos, we were down at the end point to cheer the rest of the Pace Groups and runners returning. The 4:15h, 4:30h, 4:45h all returned strongly with very few stragglers behind. The 5:00h and the 2:30h (half-marathon) groups also ran to target pace and returned with some nice finishing poses for the camera. Byron, decked in his very nice Monash University top, was most busy with capturing ‘ACTION’ shots of all the runners. He had to be called back a few times as he tried to sneak off for a quick drink, as the stream of runners up to 5:00h returned….haha.

There were a few run events happening at The PlayGround area as we moved around from The FatBird Nest to the Pacee water point to the Milo Van at one of the carnivals. There were Sng Paos and Nasi Lemak kindly contributed by friends who were organized the Edward Whistler Run…thanks guys! When most of the runners returned, we conducted a short briefing on next week’s Marathon Pacers’ Run, Race Pack collection and ‘Meet Marathon Pacers’ @ Floating Platform, carbo-loading dinner arrangements, race-day meet-ups and post-race group photos and gatherings.

As we enter into the final week of tapering, there remains lots to do in terms of race-day preparations, resting our legs, recollecting all that we have gone through and learnt in the past 10-12 weeks, preparing race day equipment and fuel, as well as doing some research for those who would need a back-up ‘Run-Walk’ strategy if they feel insufficiently prepared. The Sunbirds, who have gone through most of the 10-week program, would be sufficiently conditioned for the mission, and confidence of completion within target should be good. Barring any injuries or sickness, we are confident and hopeful that those who will Follow Our Pace will Win Your Race!

Team FatBird Marathon Pacers 2009: Meet Them NOW!

.
Know Your Pacer, Recognize The Face;
Follow The Pace, Ace Your Race!

Click on the Poster for their individual profiles!

.

Ops SunBird #8: Run With Marathon Pacers

ACTION Photos @ Facebook by Byron, Spencer, Francis

Photography @ FatBird Gallery by DO

Team FatBird Pacers, Sunbirds & Pacees

It was the longest run for the Sunbirds of 35km, as well as the start of the 3-run series of ‘Run With Marathon Pacers’. To better organize the various groups training with the Pacers, we had the Sunbirds gather in the FatBird Nest and then the Marathon Pacees (who were generally new runners who have signed up to familiarize with the Pacers and their paces) assembled at the open space at The PlayGround@Big Splash.

Team FatBird Marathon Pacers 2009

After the tip #8 was dispensed to the Sunbirds by Coach Jonathan and the FatBird Trainers, the 150 runners assembled together for a welcome and introduction of the various Pacer Groups. That was followed by a detailed route briefing, before the customary Group Photo, and then the flag off of the respective groups starting with the 6:00h down to the 3:45h together with the 21km and 10km runners.

Briefing for Sunbirds @ The SandPit, FatBird Nest

Each Pace Group easily had 10 runners running along, and as we got into pace, there were lots of cheering and chatting to get to know one another. The 4hr Group was maintaining 5:42min/km pace for the first 9km, a tad behind optimum pace, but we took the time to get warmed up (in that rather cool weather...hehe). It was nice getting to know a few of the new ‘Pacees’ following our 4hr group. Keonz was heading the group, with Spencer, YN and Anthony providing the mid and rear guard. Weison, Kevin and the 2hr group was true to form in maintaining an equivalent pace till NSRCC, where they U-turned for their remaining 21km journey.

Introductions of the Team FatBird Marathon Pacers

We could see the 3:45h group in front, and signalled to CH to up the pace, before we all ran into the Changi Coastal stretch. The weather remained cloudy but nice. Changi Coastal was full of bikes and bladders plying the routes, and we took extra care to stay vigilant in order to avoid any nasty incidents. The U-turn at the 13km mark had our pace down to an average of 5:39min/km. It was fun again as we cheered the various pace groups and their runners coming to the U-turn point. The 4:15h group was rock steady, the 4:30h group was large and smiley, the 4:45h group gave the loudest cheers, 5:00 group was large but very focused. The 5:15h and 5:30h groups were a little thin, as most of the runners joined the 6hr group. The pacers did well to maintain their respective optimal pace plans, hardly skipping a beat.

Briefing for 'Run With Marathon Pacers' Participants

It was a sight to behold as we see large groups of Team FatBird Pacers and Runners running along Changi Coastal. Some biker shouted from across the road ‘FATBIRD!!!’...I thought he looked like SC5, but I will have to confirm ;) As we got back into NSRCC, we spotted more familiar faces, but did not really stop to chat for long as we had a ‘pace’ to maintain. Yamsong and the 4hr runners were maintaining the pace well, and was soon rewarded with our 1st toilet break just after the sailing centre. Keonz continued to push the pace after a short break, while we tried to catch up slowly but surely (average pace down to 5:38min/km). I informed the rest we had some buffer built up, but we should try to take advantage of the nice weather to maintain pace.

We reached back to The Playground (26km mark) still feeling good, and posed for Byron who was taking running shots. Byron was a real help with taking the runners in action, and his ‘ACTION’ photos make for good material in our field reports :) Onwards towards Fort Road we went, still feeling good. The 4hr group was maintaining well, and we soon saw CH turning back. The 21km 2:30h pace group of Ee Lyn, Angela, accompanied by Helen looked steady with their Pacees running alongside. We cheered again, and before long, spotted the SAFRA MF runners at Carpark B1 area. They too shouted ‘Jia You’ as we made good progress. I told the group that we would take another toilet break after we U-turn at the end of Fort Road.

The turn back put us in good view of YN who was closing in on our 4hr pace, followed by Li Lian, Johnny, Matthew and the 4:15h group, and then the 4:30h group. There were other ‘Pacees’ strung around these few groups, and we made sure we gave one another some applause as we crossed paths. We reached back to The PlayGround for 29km. With just 6km to go, our spirits remained high, as we made sure not to drop our paces. It was by then 5:37min/km pace. One of the 4hr runners bade farewell, vowing to join us again next week. Yamsong was feeling a little of the effects, and slowed down a tad to maintain a sustainable pace.

Keonz and I pushed forward, our sights set on the Yellow Toilet, the final U-turn back to The PlayGround for the finish. We saw more Sunbirds and Pacees coming our way, and again, we cheered one another as we pass. It is always the encouragement and cheers that motivates and relieves the boredom in such long runs. We soon reached the Yellow Toilet, and as we turned, we saw Yamsong, followed by YN. The 3:45h group had turned slightly earlier, and now it was our turn to be bound for end point. Everyone looked happy enough, with smiles of encouragement, knowing that we will complete the 35km in good shape.

A Job Well Done!

Our group (4:00hr) finished 34.5km in 3hr13min, at an average pace of 5:37min/km. The rear guard along with the body finished in about 5:40min/km. It was a hive of activity at the Pavilion down by the finish point, as we took some drinks and mingled with the runners who had finished. Most were very satisfied with the pace and the entire run. Wee was with his family to support the runners too. Patrick had a blazing run, starting with the 4:30h group, and then moving up to eventually finish with the 4hr group.

As more runners returned with their Pace Groups, there were cheers and smiles of joy as they accomplish the final long run in good form. It was great for the ‘mind’ as they bring with them the knowledge they can complete the race at the desired pace (with even some buffer built in) on the big day. There were not much complaints of soreness, nor shoes giving problems. The weather was real kind to all, allowing us to end this long run with such a good feeling. The 5:30h and 6:00h groups completed their runs dutifully before 11:30am, which was the cut-off of the 4hr15min they should come back by. With all the happy faces, we grabbed the opportunity to take more photos for the marathon album.

Next weekend will be the start of tapering, with a 28km run on Saturday for all Sunbirds, Pacers and Pacees. Registration for Session 2 of the ‘Run With Marathon Pacers’ was opened on Saturday. A quick check showed that ¾ of the slots have been taken up. We will see yet another large group at next weekend’s 28km paced run, and it was be another opportunity for the runners to hone their paces and try out their hydration, fuel and gear for race day. After this morning’s experience, we expect the runners to be even more prepared and conditioned next weekend. We are on the final stretch of the Journey Towards SCSM09. The Team FatBird Marathon Pacers will be there in full force to provide the pacing and guidance yet again. Follow Our Pace, Win Your Race!

.

The Marathon: Your Spirit, Our Inspiration

Finally....Change Your Life Forever!

The Spirit Of The Marathon

The Spirit Continues...

.

Ops Sunbird #7: The Pacers' Longest Run

Training Report by FatBird Anthony

Photo Slideshow by FatBird DO, Byron

Operation Sunbird #7 @ The FatBird Nest

It was to be the longest run for the Team FatBird Marathon Pacers of 38km, before the tapering begins. The final 3 sessions of the Marathon Pacers Training will have SCSM09 participants join us for 34km, 28km and 18km runs with the pacers. The Ops Sunbird trainees was also out in full force, as they ramp up the LSD mileage to 33km. It was a flurry of activity before dawn as the Pacers took their profile shots followed by a quick brief, whilst the Sunbirds gathered for their marathon tip from Coach Jonathan. All the Pacers were decked out in their white training tops, which made for easier recognition, as the various pace groups were flagged off - 3:35h, 4:00h, 4:15h, 4:30h, 4:45h, 5:00h, 5:15h, 5:30h, 6:00h, 2:00h, 2:30h.

Team FatBird Marathon Pacers 2009

I was with the 4:00h pace group who was out in full force. After going on even pace for a short while, we decided to up the pace slightly to practise our Optimum Pace Plan. Yamsong and Lawrence joined us, whilst we could see the 3:45h group getting further into the horizon. We were pretty focused this morning, and we treated this like a final rehearsal for race day. By 9km at NSRCC, we have banked in some time. Weison, the 2:00h Pacer ran at our pace, and he took his leave when we reached the 10.5km mark before crossing into Changi Coastal. The weather was getting warm, and the skies were clear blue in spite of weather forecasts of late morning showers. The air was humid, but our training tops were surprising wicking away the perspiration pretty well. I had on my cushioned trainers to give the performance trainers a rest, and also to check how long they can take me in a marathon.


At the 12km mark, we clapped and acknowledged the 3:45h pace group as they pass. We were still maintaining a good pace in spite of the weather. I was happy I had my fuel belt with me, topped with Gatorade Mix and 2 Powergels. We cheered one another as we passed the respective pace groups. They were doing great with the paces, and running as a group. The 4:30, 4:45 and 5:00 were the largest groups. The 5:15, 5:30 and 6:00 groups were also into their respective zones and practising their own pace plan. We took our first toilet break after the Sailing Centre. I was feeling the heat as I wet my head with water. I could feel the body heating up, which would mean deteriorating performance. Keonz and I ran with Lawrence for the next 5km towards The Playground. We met a few familiar faces who were also putting in their long runs...Eileen, Wee, Jason, tigger, Wen Long, Robert, Cheow, and a couple more. Because of The New Balance Real Run tomorrow, some were doing shorter distances.

I was glad to see The Playground (FatBird’s Nest) which meant that we were able to maintain an average pace of 5:35min/km for 26km. The sun was high up by then as we ran towards Fort Road, offering very little shelter. I told Keonz we would have to take a water break at B1 on the return just to cool off. YN & Spencer had turned into The Nest for refuel, whilst Yamsong and Lawrence continued to push on. I took a longer water break at B1 to cool off, before resuming the approach to Cable Ski. By the 30km mark, I felt my pace slowing, possibly burning off lots of fuel and losing water and salts. It was great to see the 4:15 and 4:30 pace groups, all looking strong and cheery, with Nigel even taking time to blow a whistle...hehe. Johnny, Matthew, Eline, Sin Guan, the 4:15 Pacers looked very strong indeed, followed by DO, Nigel, Costner and the Sunbirds Li Lian, Kate and a few others.

By the 32km mark, I told Keonz to continue on with the pace, while I decided to call it a day at 35km. I went to the C4 toilet for more cooling down, before turning back. Along the way, I was cheering and acknowledging the Sunbirds and Pacer groups who were sprawled all along ECP. I could see Genevieve and Toh running within the distance, not too far from the end point. It was great to see Byron with his professional camera taking in shots of us finishing the run or passing through The PlayGround. Byron had done his 15km earlier, and this year he seemed to be better prepared, and without his nemesis, the ITBS flaring up so far.

After a banana and 5 cups of 100plus, I went back to the start point area to chat with Byron, and help him identify the various pacers and Sunbirds that were passing through. The 4:45h pace group, led by Terry, did very well. All returned in good form for some nice photo shots by Byron. Kudos to the Sunbirds who were training in such heat for their longest run yet, and many looked to be really drained by the heat. It is with their base of Sunbird training that have helped them condition mentally and physically for such tough long runs. Many of them will overcome any obstacles put to them on race day to finish victoriously.

Next Sunday will see the start of the ‘Run With Marathon Pacers’ series, where SCSM09 registrants for the full and half marathon will be invited to run with the marathon pacers to familiarize themselves with the pacers and some degree of pacing, in order they may achieve their completion targets for the race. It should be an interesting run as there could be runners of all capabilities and experiences attempting to run at sustainable paces in training runs. It will be a good gauge for them to evaluate their chances of completing SCSM09 within or close to their target timings. Till then, Follow Our Pace, Win Your Race!

Run With Marathon Pacers

.

Team FatBird presents all SCSM09 half and full marathon participants an opportunity to ‘Run With Marathon Pacers’ – familiarize yourselves with the Team FatBird Pacers & Paces to reach your SCSM09 completion goals.

Click HERE for registration of a limited number of slots.

Follow Our Pace, Win Your Race!