The final training run of 15km for Ops Kingfisher was completed in immaculate weather with controlled pace. Ahead of the Yellow Ribbon Run the next day, with others away for work and resting, the turnout was rather small. We spent a bit more time briefing all Kingfishers about race day preparations and meet-up.
The plan was to run at target race pace to finish the 15km, with the feeling that we could go on for more. The 1:45h group finished in a comfortable 5min/km pace. The 2:00h, 2:15h and 2:30h groups all completed the final test flight in good form and condition. The feeling was one of having a good workout, with fuel and energy to go on for more.
The PowerFLIGHT Program have provided the Kingfishers with a good base, armed all with the necessary mental and physical strength to complete a half-marathon comfortably. From the new runner to the more experienced marathoner, all have benefited from the structured program incorporating strength-training from hill reps to speed-training at the track. Overall, the 6-week program has been very successful and well received by all. Importantly, good friendships have been formed with very good espirit-de-corps among the cohort.Running The Bay? FatBirds Will Show The Way!
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