Wednesday, April 28, 2010

Run For A Cause: The Chain Reaction Project

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UPDATES

Package Price: USD1,600 per pax.
Group discount of US$ 150 off per pax will be extended to groups of 4 or more.
Registration Dateline: 10 May 2010



Run for a Cause!

The Chain Reaction Project: Dili 'City of Peace' Marathon 2010


The Chain Reaction Project will be running the inaugural Dili Marathon on 20 June 2010 in Timor-Leste to raise funds for a timorese NGO, HIAM-Health.


The Chain Reaction Project is an initiative founded by four women who have come together with a shared passion for adventure and philanthropy. www.thechainreactionproject.com


The initiative hopes to encourage more people to be actively involved in giving back to the community through their passion for sports. This year, runners are invited to participate in the Dili Marathon. Online registration for the TCRP Dili Marathon package can be done at this website: http://www.adventures.com.sg/tcrp/


If you're on Facebook, please join this page for all the latest TCRP news: http://tinyurl.com/thechainreactionproject


HIAM-Health is a rehabilitation centre for critically malnourished babies and their family. They offer programs to nurse these babies and provide education to their care-givers on nutrition, food preparation and skills on growing their own subsistence crops. Such training for the care-givers helps ensure sustainability of the rehabilitation process when the family returns to the remote regions of the country.


The Dili Marathon 2010 is more than just a marathon. There will be events of 5km, 10km, half-marathon and full marathon on that day to cater for runners and walkers of all ability. http://dilimarathon.com/en/


Team FatBird would like to encourage our running community and friends to play a part in this initiative, and also help to spread the good word for this interesting event for meaningful and worthy causes.


If you are unable to view this email correctly, please click here.



Tuesday, April 27, 2010

FatBird Weekender: Sunset Reservoir Run




The April FatBird Scenic Weekender brought an adventurous and fun-loving group into the depths of Singapore's green lung, the Reservoir area. We had joy, we had run, we were having so much fun...along streams, lakes, canals and rolling hills, flanked by natural beauty of flaura and fauna.

Facebook photos from AC, BT

Saturday, April 24, 2010

ONH #8: The Longest Night

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A very strong turnout at the Changi Beach area for what would be the longest run of the Operation NightHawk marathon training series, The Coastal Melody run. After a bout of heavy showers in the early evening at various parts of the island, the weather was a cool welcome for the more than 70 NightHawks. In spite of the challenges of getting to the gathering point in Changi, most of the trainees made a great effort to reach the starting point before 10pm...a sign of their determination to go through with this basebuild phase to condition with higher mileage at steady training paces.

Ops NightHawk Running Guides

After admin (collection of gear, sizing for the NightHawk Finisher top) and photo-taking, the runners were grouped into their respective target training paces along with their Running Guides. The training distance of 21km for the half-marathoners and 35km for the full marathoners will take them through 3/4 of the actual Sundown route in the cover of the night, making it safe and advantageous to run in groups for added motivation and pace maintenance. We headed off along Changi Beach Park, passing the junction of Aviation Road (where the actual Sundown would be starting from 2km inside), and then onto the highlight of the night, the 7.5km 'demoralizing' Changi Coastal stretch.



The lighting along the pavements and park connectors were ample and bright, much better than when it first came on during the inaugural Sundown two years aso. With the runners chit-chatting and maintaining their training paces (about 30-45sec off Marathon Race Pace) with the Running Guides, the kilometres melted away along the Coastal Road. A few trainees have remarked that when they were training by themselves or in smaller groups along that stretch, they sometimes hear and see 'things'...hmm, the quiet of the night do play tricks on our minds, and part of the reason why this run is called Coastal Melody - for the 'sounds' and 'distractions' our minds would play on us after running in what seemed like a long and endless stretch.

After about 10km, most of us have settled into a steady comfortable paces, and were enjoying one another's company as we headed into ECP. There were many social bikers sharing the lanes with us, as we bunched up to the left lane, showing our presence with the bright blinkers we had on. We were most happy to see the mobile drinks support station at NSRCC, the U-turn point for the half-marathon NightHawks...thanks to the good efforts of the Support Crew, who have set up that 'life-saving' point in an important mid-section. We had our fill, and cheered on the half-marathoners who were still so strong at the stage, for their final pass back along 'demoralizing' Coastal Road.

A few of us full-marathoner trainees played catch up a little, and soon saw the 4:30h group in front approaching CP C4. We would have covered a distance of 18km by the mid-point, as we soaked in the scenes of a relatively quiet Friday night along ECP. The trainees were doing very well, with most still running in groups, and the intervals between the groups were small. The Running Guides and Sweepers were playing 'ball' to ensure that nobody was left behind or running alone by themselves. The training pace for the returning leg was upped a marginal 10-15sec/km to encourage running a stronger second half. As I passed the 5:30h, 5:00h, 4:30h groups, we cheered one another with applause and shouts of encouragement.

By the 25km mark, we would have gone into the wee hours of the morning. The body clock would be signaling 'sleep' mode, and wanting to slow and shut down. Many runners would be experiencing fatigue with trying to keep awake, and have the tendency to slow down or even walk. The Running Guides were continuing to keep pace and provide encouragement for that most challenging return along the 7.5km Coastal Road. I was running forward amidst the various runners to keep them moving at pace, and also to spot any stragglers who might be facing issues...good thing that all were still strong, with just a few needing to slow the pace down to recover, before the final 6-8km.

There was not much chit-chat by then; just a feeling of one another's presence and pace, and with the end point in mind, all were focused to keep 'punching' along. The very flat and 'hard' course have beaten up the calves, with muscle soreness apparent by then. Any attempts to walk or even run slower (without the assistance of 'momentum') would accentuate the soreness. I moved up to the Changi Beach Park area to accompany and guide the 4.15-4:30h runners along that rather unlit 3km stretch. The pace was upped a notch as we could 'smell' the end point, and motivation was heightened.

The finish of the more than 36km for the full, and 22km for the half, was exciting in itself. The Training Crew was on hand to cheer and take finishing photos for the runners, much like we have completed a marathon race....it could well have been that, for this was one run which would surely be etched in many of our minds as one of the most challenging but fulfilling. I had to walk a bit to dissipate some of the soreness in my soles and ankles after all that pounding. Many of the runners were smiling and offered congratulations to one another for the successful completion of the longest distance run of Operation NightHawk, and one that simlulated race night conditions. 100plus and Accelarade recovery drinks, bananas and apples provided the trainees with replenishment to almost 'empty' tanks. A couple of the half-marathoner NightHawks even had Nasi Lemak from the nearby food centre for that extra kick and reward for a job well done.

Upon successful completion of the second third of the NightHawk program, we will enter into the Tapering & Final Preparations phase for the next 4 weeks. There will be at least another night run of 30km in a different terrain and location to look forward to, and 2 more 25km++ runs to maintain the training intensity. Looking at the finishing timings recorded at session #8, it is evident that the NightHawks would have no problems completing the upcoming Sundown Marathon in good form...the remaining 4 weeks would be a time of honing and conditioning that base, and in building up some speed at tempo paces.

These are encouraging times....these are exciting times....The NightHawks Are In Optimum Flight Zones :)

NightHawk Photos
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Tuesday, April 20, 2010

i-Run, i-Live, i-Am-Happy

After 2 weeks of incessant evening showers, the forecast was for heavy showers again this evening, threatening to rain on the i-Run @ RP parade yet again. By 6.30pm, the skies were cloudy, but yet nary a drop of rainfall. Hooray...all the runners, restless, with itchy legs, streamed into the registration near the FatBird statue.

More than 200 happy runners turned up, some who were continuing with their regular exercise regime, others preparing for upcoming races like the JP Morgan Corporate Challenge and Sundown Marathon in May, yet others just experiencing the joys of group running at their baptismal session at the i-Run.

We hope for clearer skies ahead so that we can continue to enjoy the Monday, Tuesday and Thursday i-Run(s) happily. i-Run, i-Live, i-Am-Happy!

Sunday, April 18, 2010

ONH #7: NightHawks put through their paces

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With 6 weeks of base building completed, the NightHawks embarked on the next phase of training this morning, Pace Familiarization Training. A number of the trainees have caught the flu bug, and with some away at races, the turnout was smaller for this important phase of training. However, the Running Guides were out in full force, with some even turning up to provide intermediate water point support...well done.

The trainees were assigned to broad based groups to start with, and provided with rough gauges of paces they could adopt. Since most of the trainees were new to pace training, it was important for them to take on the relatively long distances this morning with a more conservative starting pace, and then attempting to sustain for the 19km (half marathoners) or 32km (full marathoners). The Running Guides, some of whom were experienced marathon pacers, went about their respective groups providing the initial lead, and also taking the opportunities to dispense their knowledge and experiences about pacing.

The first 10km was taken in good strides and pace, as we ran past many of the running groups out at training this morning. There were the army groups training, as well as the Passion Run Clinic in progress. By then, the NightHawks have settled into their comfortable zones, and were chit-chatting to contain their speed. The weather was a tad cooler after the Saturday evening rains, although the sun was beginning to rise and shine through the thick cloud cover.

The half marathoners turned just after the Sailing Centre, with the Full Marathoners moving towards Coastal Road. After a full week of wet weather, it was rather refreshing to be able to run in much drier conditions. I was enjoying the run, and chit-chats with the Running Guides as well as the NightHawk trainees. Many have built up a reasonably solid base, and had no problems keeping up with their 'training pace' of the day. Regular hydration and refueling were put to good practice.

Staying within the band of the 4:15h-5:00h runners, I was comfortably observing the runners' form as well as their breathing. Many were able to hold out the training pace for 19km-23km, before getting a little fatigued. They should get more conditioned in the few weeks ahead, with gradual increment of quality mileage. The runners would be expected to hone their running form during their own weekday runs, and put them to the test during the LSDs. Some of the NightHawks are also building their base for upcoming overseas marathons like The Phuket and Gold Coast Marathons. They could do with some good day LSDs, on top of the night-conditioning long runs, for a good balance of training for both night and day marathons.

The various groups held their paces well in the return leg of the run. The final 5km was still being pursued at a controlled pace, as I finished along with the 4:30h group. The Nest was already filled with returned NightHawks, having their refreshments and discussions of the day's training. We took the opportunity to give a short briefing on running form basics, pace training, as well as coordination for the upcoming weekend night run. As that would be the longest LSD in the NightHawk Program, we are looking forward to a much larger turnout.

All NightHawks will come prepared with their training paces in mind, as well as preparations for the rigours of night running. Pace strategies within the various timing groups would also be put to practice. With the successful first session of Pace Training completed, we now brace ourselves for pace training in the night this coming weekend. Till then, all NightHawks should put on their compression for recovery, visit the sports massage specialists to clear the challenging spots, as well as have adequate rest and fuel-up for the upcoming challenge. The NightHawks Have Gone Into Pace!

FatBird Photo Gallery

Saturday, April 10, 2010

NB Equipping for TFB


IT IS HERE AGAIN!

The New Balance Equipping Discount offer for Team FatBird Runners (all who run and train with Team FatBird) - I/C or Team FatBird ID upon request.

The offer is valid for the whole of April 2010, and it can be enjoyed at all 3 New Balance Concept Stores at Velocity@Novena Square, Junction 8 and Tampines 1.

If you would like to be on the TFB Runners list for future discounts/training programs, do drop us an email at TeamSales@TeamFatbird.com OR Training@TeamFatbird.com with your Name, I/C No., telephone, email contact and 'The FatBird Run/Event' you have participated in.

ONH #6: The second cycle


More than 60 turned up for the 3rd night session of Ops NightHawk. It was a good turnout, considering the number who have stayed away to rest for the weekend OSIM Triathlon and 2XU Compression races. As the FatBird Nest was a hive of activity (full of diners) by the time we arrived at 9pm, we moved the gathering point nearer to the alternate meeting point.


Coach Kien Mau gave his sharing session on the importance of rest and sufficient sleep in preparation for training and races, as well as the rationale for the multi-cycle progression training injected into the Ops NightHawk sessions. After progressing to 31km last weekend, we were onto our second progression cycle, restarting with 25km for the full marathoners, and 17km for the half marathoners.

In spite of the afternoon showers, the air was still 'heavy'. Many of the trainers and Running Guides don their 'quick dry' Ops NightHawk Trainers top to lead the runners into their various groups in terms of pace and distances. As pace training will begin from session #7, runners who have been regular at the training sessions were by then able to run in their respective 'time zones' and planned paces. ECP was lit up with the many street lamps installed all along the stretches, although we did not notice too many campers by the seaside this evening.

The front group of trainees went out at a rather quick pace, while the rest of the packs followed diligently from behind, and attempted to set more sustainable paces. Good that some of our RGs from the RRS have fully recovered, and were back to help the trainees along. As I was still carrying a mild 'gastric flu', and with the weekend 2XU race ahead, I decided to go easy and chat along with the trainees in the 6:00min/km pace. With well rested feet, and the knowledge of a not-too-long distance for the night, everyone's spirits were pretty high.

After about 10km, the effects of running in the night (after 10pm) were being felt by most, as the fight to keep the body awake and preventing it to go to sleep started. That will always subject runners to a mini-surprise if they have not done much night distance running in the past. It is also a fact that one tends to run slower in the night because of visibility and the inability to see farther compared with the day. As such, some of the trainees were finding out that it wasn't as easy as they were anticipating.

Because of the cooler weather in the night, many of us were able to enjoy the run better, and the need for taking walk breaks was almost absent. It has become a Standard Operating Procedure (SOP) for trainees to bring hydration in the form of fuel belts or hydra packs, with isotonic mixes for distances over 20km. At the U-turn of the first shelter along Changi Coastal, most of the runners were still 'alive' and cheering one another on. It was evident that many of the runners who have been consistent in their attendances at training have built up their bases, and were running a lot more comfortably even at rather 'hard' paces. That would set the stage for them to transition smoothly into the second half of the program, involving pace training and tempo runs.

With the targeted mid-point to be 1.5hrs, most of us made it back to the end point within 3.5hrs. Many had that satisfied look on their faces as they did stretches, sat around, chatted in their mini groupings, talking about the differences of night running, and their preparations for the Sundown Marathon. Many of the trainees have expressed that they took these training sessions as the key for Sundown preparations, and their attendances at the mini races and special training sessions were complements and time trials to gauge their levels of readiness.

The second half of Ops NightHawk will be laden with interesting and challenging routes and more specific training targets. In order to maximally benefit from these remaining 6 sessions, rest and recovery will become even more important for all to observe. Those who have been ramping up too much mileage on their own will be advised to moderate the excesses, and stick withing the recommended weekly mileage. If all go according to plan, we should be seeing a number of PBs for the impending Sundown Marathon in May. When Dusk Cometh, The NightHawks Emerge....yet again!

Facebook Photos from FatBird acleong
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Saturday, April 3, 2010

ONH #5: High Noon In The Morning

.As we progressed towards the midway point of Operation NightHawk, all Full Marathon trainees were looking forward to their longest LSD to date. The Half-Marathoners were going to have a time-trial to gauge their base, before determining their training pogram for the following few weeks.

A quick brief of the training requirements and routes were given, before we proceeded on to the run by 7.20am. The first stretch towards Fort Road was nice, as we greeted the Mileage team near B1. The close-to-4hr runners took the lead and maintained a 5:50min/km pace. The respective groups fell into place, and soon conversations about RRS and Sundown preparations ensued.



It was nice to see that all trainees were well prepared with hydration, gels and even salt tablets. Even though there are toilets along the way, the trainees were encouraged to bring isotonic and sugar/carbo mixes with them for replenishment. This being the 5th week of training, most of the trainees have already built up a reasonable base, and were also careful not to push too hard initially. By the time we hit F2 area, the sun was way up high. Lots of water loss in such hot and humid conditions increased the workload we had to carry.

Being the first 10km, we were able to maintain good pace, and sustained for the next 3-4km. The heat took its toll on us at the PCN stretch, and we sure were glad to hit the more shady Coastal Road. I had wanted to pause at the 3rd shelter to encourage the runners, but when I saw the barren stretch to the 4th shelter, I decided to get through with the hardship before coming back to the 3rd shelter. CH, K3, Ashok, Kate, Charlotte and team were going strong all the way to the 4th shelter. Ashley and team took the U-turn at 3rd shelter for 29km.


My Gatorade mix was finishing fast. I decided to follow on once the final 25% of runners passed my location. Alan was still strong at that point, and was just a bit miffed when I told him to turn at the 4th shelter...hehe. It was nice to see Edward coming by on his bike to cheer us on, shouting "FATBIRD..." each time he passed one of our runners. The final 12km back to The Nest was a sheer mental challenge. I could feel the heat beating on my back real HOT...I could almost feel myself catch fire...haha. TJ told me he had to rinse his head, else he would be seeing stars soon. I then relayed that message to all our runners to get cooled down. It was just great that ECP has quite a number of toilet points after NSRCC.

With 6km to go, I had to go to the toilet to 'cool' myself, and took walk breaks to bring the body temperature down. I felt like a 'heated' engine that would need a good measure of coolant. I was hoping that our runners would take water breaks and run more carefully. When I saw TL pacing Jill, I was relieved to know they were well taken care off. We walked for a few short stretches, and chatted about the virtues of taking 'power-walks' to cool the body.



My group completed the 31km in 3hrs, but it felt like a lot longer. We took many more walk breaks today. Back at The Nest, all were happy to be in the comfort of the shade, and downing cups of iced-cold isotonic, along with apples and bananas....really appreciate the efforts of the NightHawk Logistics Crew for making all these happen. The ice melted away in double-quick time, and the Crew had to replenish mid-way.

With the final trainee back by 11.30am, 4hrs after the start, it was a nice conclusion to what would be one of the toughest run for many of us. I am glad we managed to stick to the schedule within regulation time. Although we did not stay till 12pm, we experienced High Noon 2 hours earlier. The NightHawks have survived this heat test, lending to better conditioning for the mind and body. The cool of the night at next week's training will certainly be a welcomed change.

Photo Slideshow

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Friday, April 2, 2010

Holiday Weekender: Sports Massage Clinic

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More than 50 runners gathered this Good Friday morning at The FatBird Nest in The PlayGround @ Big Splash for our Holiday Weekender Run and Clinic. A number of eager new faces arrived early in anticipation of the sports massage clinic that would happen after the easy 10km run along parts of the previous Sundown route.

FatBirds preparing for the run

It was a nice chat with the runners along the way, many of whom are new to the distance-running game, and were full of enthusiasm for training and learning all about sustainable, injury-free running. The km melted away as we were enjoying the bright and sunny morning along the Park Connectors and Seaside.


By the time we finished the run, Victor and his team (RTe) were all set up with massage table, towels and massage ingredients. We had apples and isotonic drinks, before settling comfortably in the shade of the nest. Victor gave a good overview about the importance of listening to, and maintaining our bodies and muscles for injury-free running; followed by common injury problems, and how to recommend solutions based on symptoms. The 'live' demonstration of 6 'guinea birds' was definitely the highlight of the session. Victor led us through the process of identifying symptoms and history, and how to alleviate 'issues' and problem areas through massage by release of trigger and pressure points....all put in layman language that was easily understood.



The 'guinea birds', a number with chronic and long-term problems, were treated to short sessions of 'pleasurable pain' to ease the pressures off those problematic mucscle groups. Many of them put up a very 'strong' front, and provided much entertainment for the group of very interested participants. DO provided a good exchange of questions and answers with the RTe team and participants. The session ended on a high note with the announcement of special promotion packages for Team FatBird and Ops NightHawk Runners.

FatBirds and RTe team

As we were packing up, a queue of runners were filling up RTe's appointments for the weekend, with the first Clinic participant to continue with his massage at the Centre. We enjoyed the run and the clinic thoroughly, and already requests and ideas for future Clinics have started to roll in. We look forward to having more fun-filled and interesting Team FatBird Weekenders.

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