FatBird VIP Runner @ i-Run

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This evening, more than 250 i-runners were joined by VIP Runner and our latest Team FatBird Runner, Minister George Yeo. It was an honour indeed for the team at i-Run as well as the many happy and excited i-Runners who were glad to see Minister Yeo don the latest edition of Team FatBird's Running singlet for the 7km challenge.

The i-Runners witnessed a short presentation ceremony to honour yet another FatBird Runner, Mohan, who have accomplished 100 Marathons on 1 August, 2010. On behalf of the hundreds of runners whom he had selflessly helped to cross the Finish Line in marathons around the world, Minister George presented a token of appreciation (an ornament in the form of a bird) to FatBird Mohan.

After the dynamic warm-up routines, we set off for the various distances of 3km, 5km and 7km in very nice weather. The 7km group ran a steady sub 6min/km pace, clapping, cheering and waving all along the way, The photographers were out in full force, and even media were present for a short interview with the VIP FatBird Runners.

The run along Singapore River and The Esplanade were filled with pleasant sights and smells, giving the runners much encouragement and motivation all along the way. Minister George was focused throughout the run, breathing steadily, mid-foot striking with an almost upright stance, all the key elements of good running form.

We finished strongly with a 40min flat timing for the 7km, a commendable sub 6min/km performance. All the satisfied runners were treated to cold 100plus followed by a good round of cool-down stretches. The evening ended with nice group photos followed by nice dinner with more chats. Team FatBird would like to thank Minister George Yeo for an evening of excitement for all i-Runners. We look forward to having FatBird Runner George and friends join us for more i-Runs whenever he can find time from his busy schedule.

Facebook Photos From Minister George Yeo
Facebook Photos from FatBirds Mohan (1/2), Mohan (2/2), SC Lim
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Yellow Ribbon Project: Beyond The Run

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A signature event of the Yellow Ribbon Project, the Yellow Ribbon Prison Run 2010 sets a pace unlike any other run in Singapore. It will take runners past several historical sites in the Changi area including Johore Battery, Changi Chapel Museum and Old Changi Prison Wall. As runners approach the finish line, they will enter the conserved old Changi Prison Gatehouse which brings them inside the new Changi Prison Complex.

Themed “Beyond The Run”, the Yellow Ribbon Prison Run is all about giving ex-offenders a second chance to start afresh. By our participation, will will be lending our voice collectively to a message of hope for all ex-offenders “to pick themselves up and to get back on track”.

This Sunday, members of Team FatBird will be participating in, and supporting this meaningful cause to help ex-offenders get back to mainstream society. We hope to catch up with FatBird Runners, friends and the running community in this interesting race. Let Us Go Beyond The Run!
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Ops Kingfisher #5: Fly The Friendly Skies

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After last weekend's Running Inferno, the Kingfishers came better prepared for the 'strike back', and we were not disappointed. The skies were friendly as we wasted no time to kicking off the 18km time-trial. There was an increased number of 'waiting lists' and 'guests' who boarded Test Flight Bravo this morning, all eager to do final systems checks and tests before Race Day.

The 6DIV Flight was out in full force too, and at about the time when we pass them, they too activated their flight and headed off strongly towards the Sailing Centre. The Kingfisher pace groups were running to target paces, with only the 2:30h target group lacking in numbers. The main groups were in the 2:00h and 2:15h, who were supporting one another strongly all the way.

Mid-Point was reached comfortably, with fuel to spare. As part of the test flight, fuel and lubricants were injected to make sure the system were able to maximize their potential, and that there were no surprises. The various pace groups all looked comfortable and in good control of their flight. A few Kingfishers still nursing injuries and in 'system maintenance' were conservative in their approaches, but yet went steadily without stress.

The final 3km was executed still on target race pace, and not pushed to the finish. The reserves were held on as if there were another 3-5km to go. The landings at The Nest were smooth, with the various pace groups finishing strongly....smiles and thumbs up from the Captains, Crew & Trainees were seen as they approached the terminal. It was a smooth flight for most, with a few best timings achieved in the process. With a final Test Flight to go before D-Day, the Kingfishers look poised for a good outing at the Army Half Marathon this year. We look forward to fly the friendly skies again soon. Till then...

Fly, Kingfishers, Fly!
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Kingfisher #5: The Final Hills

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Our Hills of Dreams
- modified from Arthur Guiterman

High on our hills of dreams -
Dear hills that know us!
And then how steep will seem
The land below us!

How pure, at training-time

The final countdown starting!
FatBird, give us hills to climb
And strengthen us with each loop.

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Ops Kingfisher #4: Running Inferno

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The weather forecast was for cloudy skies with late morning showers. The 70+ Kingfishers and Running Guides were all set to do their first full half-marathon time trial (21km) from the The FatBird's Nest @ The Playground.

Even as we conducted the route and pace briefing, there were droplets of rain coming down. After introductions to the various pace groupings, we started off as a group, with runners and RGs falling into their respective pace timings. The young army boys were out in force today, notably from the highly competitive units of 6DIV and 2PDF. We spotted many familiar faces, some whom were part of the army training contingents.

As we came back to The Playground after 3km, we were greeted by shouts of encouragement from FatBird Runners and friends. The army boys also started their training runs, and it was fun running alongside them for a bit. Soon, they zoomed ahead and left us in their trails. The sun came out from nowhere to beam mercilessly on us. Some of us did not have our caps and protection (no pun intended) and was staring at rising body temperatures.

Because of YOG boarding up, we did a slight bypass near the Sailing Centre to get around to NSRCC. The first 12km at the U-turn Point went rather well, with us maintaining the pace. However, the heat was really giving us a beating. With the increased 'cardiac drift', we were finding it hard to maintain the paces without feeling 'burnt out'. The Kingfishers were still looking strong at the 12km mark, but the paces were drifting away.

By the 15km mark, my 'unprotected' head was feeling the heat so much that I felt 'weak'. I had to make a pit stop at 16km, and then 18km to douse my head with water to cool down. I was forced to drop the pace to 15sec below target to continue ambling along. Many of the Kingfishers did not look like they were being affected much...continued to power ahead in the final 3km. I was just glad to finish, 5min off from target time.

We were so glad to be back in the shelter and shade of The FatBird's Nest. Most of us were just happy to complete the 18-23km distances, with timings about 10min off PB. Considering the conditions of the day, I would say the efforts were commendable. We were pleasantly surprised to see the majority of Kingfishers completing 21km or more, and most were able to maintain a sustainable target pace for at least 12-15km.

The overall performance at this first Kingfisher Time Trials was respectable, and credit go out to the dedication and commitment of the trainees who have built up a reasonably strong base. Those strengths will be confirmed in the next Pace Run in a week's time. Meanwhile, rest well and 'knead' off those kinks and tight muscles for a more supple form.

Running The Bay? FatBirds All The Way!
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Kingfishers tempo flight: The MacRitchie Challenge

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It was the start of pace building for Ops Kingfisher, with a 15-18km tempo run through the rough and 'rolling-hills' terrain of MacRitchie Reservoir (MR). The Kingfisher trainees, Running Guides and Pacers came prepared for a challenging run....with a good base of track and hills training over the past few weeks, it was to be a test of sorts to see if the base was solid.

The various pace groups of 1:45h, 2:00h., 2;15h, 2:30h and Happy 2:45h were flagged off without much fanfare. The initial paces were a tad fast, but soon moderated due to the rough and hilly terrain interspersed with various running groups sharing the trails. Many of the Kingfishers were taking this as a first time trial for themselves, and were focused on their running form as well as paces. They were also careful not to burn too much fuel and accumulate too much wastes in the 4km trail portion.

It felt good to transfer from rocky trail to tarmac road...allowing us to maintain a steady pace all the way into the Pierce Reservoir area. Because of the impending AHM, many friends and familiar faces were out training at the MR area. Because of the race-pace plus 15-30sec guideline, the pace was sufficiently hard and there were moments when lactic buildup and fuel-burn were higher. Fortunately, many of us came prepared with a good breakfast and carried isotonic hydration along.

At the mid-point, the front group realized we had covered 10km+, making the course a 20km+ distance. We were 'consuming' slopes throughout the stretch where we met the army of officer cadets conducting mission, many of them surprised to see a number of runners goining up and down the rolling slopes. The mid-pack runners arrived to the Gate Of Pierce Reservoir and turned back for 16km. All were looking pretty taxed by the challenging slopes, but yet were able to maintain form and substance...well done Kingfishers.

By the 13km-15km mark, many of the trainees were drained off their glycogen stores, and some lucky ones with spare tanks had to call upon their reserves. The upslope from the Sentry Post burnt lots of fuel, causing many to start taking walk-breaks to conserve remaining fuel for the final 4km through hilly trails. The final 5km was what separated the Kingfishers from normal birds, as their PowerFLIGHT training sessions were called upon to lend them the strength and endurance to carry through the remaining slopes on near-empty fuel tanks.

It was one of the toughest runs the Kingfishers had experienced to date, and when they reached the finish, all were spent and just wanted to take a rest on the wooden flooring in the shed. The iced-cold Gatorade slowly restored their senses and brought them back from the brink of exhaustion. The first group did a total of 20.5km, the mid-pack a distance of 16km and the Happy Group conquered 12km-15km. There was a specific ladies group that went on to complete 22km, and by the time they completed, they felt they could 'eat a cow' for breakfast.

Throughout the run, I felt my legs and cardio working overtime, and at various points, the lactic buildup was fast and furious. We were most impressed with the Kingfisher trainees' determination and endurance to complete this challenging course. This experience can only strengthen further their mental and physical strength, preparing all for a smoother road towards The Army Half Marathon. With the most challenging completed, we will be taking some time out to recover and rest our tired bodies, for the second half of the Kingfisher journey. It will be a prelims test of the full 21km next, and we can all anticipate a flatter and easier terrain than what we had experienced today.

Running The Bay? FatBirds Are On The Way!

FatBird Photo Gallery
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Burning Spirit Of The Youth Olympic Games

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45th National Day Celebrations Run

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Team FatBird celebrated Singapore's 45th birthday with The Northern Runners with a 14km scenic run in the north side of Yishun-Sembawang-Admiralty. 60 odd high-spirited runners, mostly decked out in red tops, were full of enthusiasm as we gathered at the SAFRA Yishun ClubHouse.

With the sounding of the vuvuzela, the group was called to attention for a briefing by the Northern Runners Group, who had spent lots of time to recce the scenic route, made arrangements for route marshaling, and a nice banner to invite runners to celebrate this important day. As we gathered for a group photo, the skies looked gloomy, with a few droplets coming down from the sky.

We were not detered by the elements as we headed North. It was all fun and chatter along the way, runners waving the Singapore flag, and some giving hi-fives to chase away the 'clouds'. As we ran along the Park Connector, the weather got better, and soon the skies cleared when we reached The Sembawang BottleTree Village. A quick RV later, we proceeded on for the run up to scenic Sembawang Park for a photo stop and gathering of the runners.

A few families and groups were out at the Park having their own mini celebrations, and the quiet and serenity of the Park were awaken by our group of joyous runners in celebratory mood. It was a great time getting to know new friends, while catching up with some we haven't met in a while. The group photo session was a fun one, with many poses, and shouts of 'Happy Birthday Singapore!'.

The 5km run back to the Yishun ClubHouse, although not as scenic, was still full of excitement and chatter.....the km passed by quickly, and before long, we were back at the start point. Some of the runners, who had just had a rigorous 15km hilly run the previous day, found the distance rather short because of all the fun we were having. There were sharing by runners on running form, injury-free running, and even barefoot marathon running experiences.

All had a good sweat broken, and with the day still young, still had time to continue getting to know one another, whilst some went on home to continue their National Day celebrations with the family and friends. It was a simple, yet meaningful run event to mark an important milestone; Singapore's 45th Birthday. Here's to many more good, prosperous and peaceful years for Singapore. Live Our Dreams, Fly Our Flag!

Fly, Singapore, Fly!

Facebook Albums from Angela, Joe, AC
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Ops Kingfisher Tempo #2: The Hills Were Moved

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The weather forecast read 'Pre-Dawn Showers...'. Kingfishers were given a weather alert the previous evening in The Nest. In the end, our prayers were answered, and the 'reddish' skies turned clear and cool by the time we embarked on our 15km hills journey to the west :)

The first 10.5km loop was taken in serious fashion, with the front pack running at an average 5:30min/km pace. The mid-pack were not too far behind, while the Happy Group was real minimalist this morning. From the bottom of the hill to the top without stopping; all achieved the feat after a good warm-up run of 3km, with nary a walker in sight. The tempo was sweet and the pace was well moderated at each category...the Kingfishers are beginning to look like real serious runners with a focused objective in sight...fantastic.

The Gatorade water-stop at the 10.5km was a welcomed relief for many as the sun came out of the clouds to smile. The Kingfishers refused to be beaten, and all showed strong form as they came into the Club-House for a quick breather. A few who were feeling under the weather called it a day; preparing themselves to recover for bigger challenges in the weeks ahead. The momentum was kept up with one more loop of rolling hills against the face of the rising sun. I did not spot any Kingfishers walking along the way...great stuff.

Within 2 hours of of the start, almost all had returned, some to rousing cheers for their determination and focused attention given to conquering the hills and slopes. Lots of exchanges, sharing of tips and experiences, chatter about running form and even mini demonstrations of running styles later, the Kingfishers 'booked out for home' feeling very satisfied with the challenging but good workout. There were some soreness in the large muscle groups, evidence of doing the right workout in a terrain suitable for strength conditioning for runners. As the various sorties departed for their next destination, many were already thinking of areas of improvement and how we will get prepared for the coming training flights in the area.

Running The Bay? FatBirds Are Flying That Way!
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TFB Running Singlet 2010

.A Sneak Preview

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Kingfisher PowerFLIGHT @ TRACK

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It was the first official PowerFLIGHT^TM track session for the Kingfishers. Many of them have been mentally preparing for a challenging, but interesting workout, for the past 2 weeks. Those who went for the earlier PowerFLIGHT^TM track preview came well armed for the battle :)

Tucked away in a rather Central Serangoon area, the Serangoon Stadium will play host to the Kingfisher track sessions and likely become a new playground for the FatBird Runners. When we arrived at 6.45pm, there were already a crowd running around the track, with the field being set up for yet another soccer match. The early Kingfishers were asked to do a light warm-up before the main menu was served.

Girl Power!

The appetizer went steadily well, working up an appetite for the nearly 50 runners. Perspiration flowed readily when the set was done, and all were ready for the main course. Probably due to the adrenalin pumping, the initial sets of the main course were devoured in double-quick time, which was not advisable, as that could lead to indigestion and even 'puking' symptoms. The trainees did eventually find their paces, and steadily ingested the laps with confidence and control.

As with most FatBird Training sessions, there were always an element of surprise and challenge which could be thrown into the set meal for good measure :). This time we experimented with the 'float' at the tail end of the main course. Some runners were a little unsure of how to manage the 'float', but eventually all completed with good fun and smiles radiating from their faces.

After the main course, a few went to on consume dessert at a leisurely, recovery pace. Some, who were doing this for the first time, decided to take a lighter version. A walk-through of the whole set meal was conducted at the end by the Chef & The Team, to explain a little more of how to do the sets, as well as better prepare for them at the next session. Overall, it was an enjoyable and fruitful 'meal' for all who attended.

Running The Bay? FatBirds Will Show The Way!
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Operation Sunbird Registrations: Limited Slots Remain!

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ONLY 15 SLOTS REMAIN!

CLICK TO REGISTER NOW!

Final opportunity to secure a year-end marathon slot, and tap on a proven training program to achieve your marathon target, has come!

All Registrations (with marathon slots) must be done by Aug 10.

Team FatBird & New Balance offer The Operation Sunbird 2010 Marathon Training package comprising:
- A Structured 12-week Marathon Training Program (FlightZONES) ++
- A Standard Chartered Marathon Slot ++
- New Balance training and race day gear included ++
- 50% equipping discount for New Balance products ++
- Our very own Hospitality Tent for Sunbird trainees on Race Day ++
- Certificates Of Completion & Awards For Performance

REGISTER NOW for one of these limited training packages HERE

Visit and 'LIKE' The Ops Sunbird Facebook Page for more information & updates:

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