ONH #9: The Final Cycle

.The NightHawks started on the Final Cycle after more rest and recovery from last weekend's Longest LSD night run conditioning. With the 18-25km base-building mileage for this morning, most of the runners came with a stronger mental outlook, knowing full well they would be doing a training pace LSD (Long Slow Distance) without pushing unnecessarily hard.

Coach Kien Mau shared with all his nutrition tips for training and race day build-up. Trainer DO followed on with his pace guidance of the day, and the route briefing of the comparatively short distance for NightHawk training. Bent on practicing what they have learned of pacing so far, the NightHawks started on a steady pace, led by the reliable FatBird Running Guides. The 4.00-4.30h and 4.30-5.00h groups were bunched up for most of the first half, while the 5.00h-6.00h groups were also trying out strategies for building up pace sustenance.

The heat of the morning sun provided additional challenges to the trainees in the return leg of the run. With regular top-ups of hydration bottles, and dousing the heads with water to cool off, soon the runners were strung out farther from one another. With 6-8 weeks of conditioning LSDs under their belt, most of the trainees were able to make adjustments and take measures to sustain their runs. The conditioning and endurance levels of the NightHawks were much better than when they first started, if they have been regular with the training sessions and applying the tips and techniques provided.

The bulk of the NightHawks finished the morning session in 3hours, and judging from the flow of Accelerade and 100plus, the heat did take a toll on most of the runners. Having survived the challenging conditions, many of the trainees looking out for day marathons would be more confident of being able to 'survive' in such heat. The 2XU Compression gear don by many of the NightHawks did the 'jobs' well in prevention of cramps and circulating blood flow especially in the leg areas. My Compression Calf Guard, although looking a tad unusual initially, settled comfortably onto my calves and lower leg areas, providing a pretty comfortable feel. TFB Pace Bands were handed out to the NightHawks for their full-gear rehearsal and race day guidance.

With the short session #9 done, we now look forward to yet another long NIGHT LSD next weekend, The WILD NIGHT RUN. It will be the final long conditioning distance, to be done at targeted race pace, before we settle into the TAPERING Phase. All NightHawks and Running Guides are advised not to miss this very important session, and to come prepared with gear, equipment, nutrition and hydration that will be used for Race Night...a good full-gear rehearsal of sorts. The Night may be long...The NightHawks are all set to ride the Final Cycle from here on.