Ops Sunbird #7: Recovery & Adaptation

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Sunbird Photography by Pacer Toh

In spite of the weekend activities, 100 Sunbirds turned up for the recovery and adaptation phase this weekend. There a quite a number of runners who have returned to ECP, with a couple of running groups seen in action, preparing fervently for SCMS.

The briefing was started on time and kept to the essentials of pace training and pacer introductions. All were ready to do their thing, and on the flag-off, headed out for their 15km, 26km and 30km of steady-paced LSD. The weather was fine, with a tad of sunshine, albeit with a fair amount of humidity.

The runners started out more conservatively this morning, allowing them to build up and maintain a sustainable pace throughout the run. It was evident throughout the run that we were getting stronger and running with a plan in mind. The run was made more interesting with chit-chats and seeing familiar faces and friends, all focused on committed to their respective training plans. The finish was 'sweet', with many supporters and photographers at the end point welcoming us back.

At this stage of training, incidents of tightening muscles and aching feet were more evident as the mileage increases and the 'conditioning' is built up. With 6 weeks to the big day, all Sunbirds will be bracing themselves for the longest run in 2 weeks and beginning to incorporate the Optimal Pace Strategy into their marathon build-up. We have now to diligently do the
'after-run homework' to keep the engines well-oiled and in good condition to. We now prepare ourselves for the second-longest LSD in the program next.
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Ops Sunbird 2010 #6: Haze Subsided, Pace Beckons

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Sunbird Photos by FatBird AC Leong

After weeks of base building, the Sunbirds embarked on marathon pace training with clearer skies in the midst of all the haze advisory and PSI hovering the the unhealthy ranges just two days back. With distances from 17km-30km, many of the trainees were happy to be able to put in their LSDs in the progressive run up preparations for the year end marathon.

The respective pace groups were flagged off after the brief on running form as well as introductions to the concept of pacing and the respective pace groupings. Since many were new to the concept, there were many instances of starting out too fast in the first half of the run, resulting in high positive splits for the end results. Still, many did very well to complete the challenging second half, all thanks to the solid base we have built up thus far.

A number of the pace groups kept to steady paces, and were already running as a group in this beginning stage of pace training. It was also noted that all the Sunbirds finished their entire run within the 'cut-off' and although tired, they looked like they still had reserves in the 'tank'.

With most of the major races out of the way, more Sunbirds will be back next week to ride the paces and gear up for the next phase of long run conditioning. With just 6 weeks remaining to the big day, there's lots more work cut out for the Sunbirds to be fully prepared in optimum condition; that we are confident that all Sunbirds will be able to start out on race day in good form and all ready.

Follow Our Pace, Win Your Race!

Ops Sunbird 2010: Blazed The Hazy Hills

Twas was the final PowerFLIGHT session in Operation Sunbird...a final rendevous with the MF hills, a favourite amongst the hardened FatBird trainees in the base building phase of the 12-week marathon training program.

A rather thick haze hovering around the PSI range of 50-70 for the past 2 days have put a slight dampener to many runners and outdoor enthusiasts in the island, but nothing too much to stop our Sunbird trainees raring to go for a hard workout of hill repeats. Into the 6th week of operations now, the trainees were all familiar with the training proceedings and just went out to do their respective training objectives alongside their team mates and fellow Sunbirds.

The end results spoke volumes of the progress these trainees have made. Compared with earlier time trials and PowerFLIGHT hills training sessions, many of the trainees have grown strong enough to do an extra 1.6km lap within regulation time, and still felt good and not too overworked. With the strong base under their wings, the Sunbirds are now ready to move into the next stage of training to build up more consistent paces that commensurate with their newly developed abilities.

As we bade the MF hills goodbye and thank it for the fond memories we have had during the Sunbird training sessions held in the area, there was a sense of satisfaction and 'high' that we have conquered the fears and doubts we have had when we first embarked on those seemingly challenging slopes and repeated bouts of workouts on the cardio base and leg strenth. We are pleased to observe that the Sunbirds have progressed well and triumphed the MF hills with flying colours.

FatBirds & Sunbirds @ NBRR '10

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Team FatBird Photography @ FatBird DO

It was touted as The ultimate X-Terrain Challenge. Team FatBird incorporated The New Balance Real Run 2010 as a key time trial in Operation Sunbird. It was to be mid-point gauge of the trainees in the 12-week Sunbird marathon training program. We are glad to announce that all the Sunbird trainees passed with respectable timings in spite of the challenging terrain and humid weather posed to them.

Our group met up at 6.15am just outside The Changi Aviation Hall for final race preparations and group photos. The runners were in high spirits, and have made good pre-race preparations. Because of the 'heat' and the lack of 'cover' along major portions of the route experienced in previous NBRR years, the runners were quite apprehensive of getting 'roasted' yet again. Many of us came prepared with cap and shades this morning, and the Sunbirds have been given prior notice to be 'mentally' prepared for the heat as well.

The 15km was promptly started at 7am. After a short stretch of tarmac road, we hit a stretch of undulating sand trail that ran for 4km. This portion posed a nice challenge to runners who have normally run on roads, and a number of us pulled back slightly after realizing that the undulating terrain were to continue for a good few km. The Changi Coastal stretch offered some shelter and a chance to take a breather and get on with a more steady pace. After the U-turn at 8.5km, it was fun to see the larger group of runners coming in and cheering one another on. There were shouts of encouragement and acknowledgement that rang through that lusher and shadier stretch of road.

The sand portion at Changi Beach drained quite a fair bit of reserves from us. Fortunately, it was just 3km to go when we climbed out from the very puffy white sand. I was happy to see supporters from SAFRA Tampines and their generous offer of Sng Pao...thanks Shirlyn. The final 2.5km along that long straight road back stretched us both physically and mentally. Our shades came into good use here, and it helped us to feel cooler somewhat. '

Spotted the front pack 10km runners overtaking, and with 1km to go, we maintained our paces to finish what was quite a pleasant race for many of us. Spotted Sunbird Irene Sy who were there cheering and taking photos. Sunbird JacQ Foo was on hand to snap FatBird Runners crossing the finish too. Ashley, Johnny, Alan and a few other Sunbirds came in. Quite a bunch of Sunbirds came back before 1hr30min...well done. We cheered each of our runners as they cross the finish, and congratulatory messages with finishing snaps were taken for the memories. By 1hr45min, 80% of the Sunbirds had come back, and we were causing a din, cheering and shouting for the returning runners.

All the FatBirds & Sunbirds returned by 2:15h to join the flock already resting and getting 'cooled' in the air-conditioned Aviation Hall. FatBird Sweeper Mohan did an outstanding job to make sure that no bird or JieMei was left behind. A commendable performance by the Sunbirds, with many giving very positive feedback and responses to the race. The x-terrain challenges were tackled with properly planned start-off pacing, hydration and fuel strategy along the way, including run-walking the difficult beach portion. The Sunbirds passed with flying colours on their first time trial as a group, and we look forward to bringing the strengthened pace to our hill and pace training for the final 6-weeks leading to the year-end marathon. Sunbirds Tackled REAL, Towards SCMS We SAIL!
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12.10.10. >> 318

The day 12.10.10. saw the attendance at i-Run breach the 300 mark since its beginning 3 years ago...

318
i-Runners
12 Oct 2010

FatBird Runners @ 10.10.10 Weekend Of Races

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The North face 100 - Contributions from FatBird DO, SC Lim



Newton Challenge 18km/30km
Contributions from FatBirds DO, Lynn Woo, Joe Tan, Irene Sy, Sally Lee


Mizuno Wave Run 10.10.10
Contributions from FatBird Mohan

Ops Sunbird 2010 #4: Double Hills Delight

.It was the 10.10.10 weekend of races. It was unclear if it was due to the double-hills challenge facing the Sunbirds, or the need to rest ahead of the multiple races this weekend, that the turnout dwindled to about 70.

Nonetheless, those who came were not disappointed with the challenge that laid ahead. First up was a breakfast menu of Labrador tunnels, after paying a visit to the Dragon Tooth for a touch of good luck and safety for all the trainees. For most of the Sunbirds, this was a maiden experience to relish, interspersed with cool shade amidst flora and fauna, coupled with some down slopes and flat terrain for good breathers. 4-5 sets of the 1.4km loops later, all were feeling the effects of the 'tough' workout, with the hot and humid conditions to contend with.

We were pleased that the Sunbirds conquered Hills Challenge 1 with respectable grit and attitude. Although many were hoping that Hills Challenge 2 would be somehow called off or forgotten, they were still armed with positive mindsets when it was declared that all would proceed according to plan. A few half-marathoner trainees even had the gumption to continue with the full marathoners for the hills march.

By the time the 2nd Hills RV point was reached, we could see that the trainees had ran their hearts out, as evident in the huffing and puffing, albeit in reasonably good runing form....good that they were putting the tips into practice even when the going was getting tough. When the signal was called for commencement of Hills Challenge 2, there weren't any signs of regret nor hesistation from the Sunbirds' faces.

Away we went for a couple of merry-go-rounds in the 1.6km hill loops. There were many walkers sighted taking lesisurely strolls down the MF slopes. They were looking on curiously and respectfully at the Sunbirds striding steadily up the hill slopes. Many of them made way for us to pass, and we could hear whispers and gasps of 'wah...what are these people doing running up these slopes in such hot conditions?'.

We relish hills training not only for the benefits they afford us, but also the opportunities for us to develop good running form and to feel the 'Hill Runners' High' when we 'take a breather' at the high points and stride steadily downslope....the feeling is just so good! By the second loop, I was already feeling hungry from all the hard work...haha. A quick check with the rest of the runners confirmed that we had indeed worked very hard, and could not go beyond 3-4 loops without feeling the negative effects of 'overdoing it'. It was music to the runners' ears when we declared a cutoff of 3 loops, and heading back to the end point via a shorter, albeit not necessarily easier route.

Business at the end-point drinks station and the bananas were brisk, feeding the hungry and thirsty Sunbird trainees. With this session under their belts, the Sunbirds would have gone yet another step forward in terms of strengthening their mental and physical base for the marathon. We did not see much walking during the whole training, and most did more than the minimum required number of hill loops...a commendable effort, with just the right kind of attitude for success. Sunbirds Complete Flight, Double Hills Delight!
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Ops Sunbird 2010 #3: Cool Comfort

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Photo Slideshow from FatBird DO

A number of Sunbirds were awaken in the wee hours of the morning by claps of thunder and the rumbling of heavy rainfall. A weather advisory posted in the Sunbird's Nest at 5am informed that the training run was to proceed as scheduled. By the time we assembled at The FatBird Playground in the East, the cloudy and cool weather provided for excellent conditions for distance running.

In spite of certain road barricades due to closures for races in the training area, The Sunbirds had a field day clearing the 2+ loops of Lagoon-Fort Road. The cool weather and nice company more than made up for the 'mental' boredom of looping around The Playground vicinity. The Sunbirds found time for more conversations-on-the-run as well as cheering one another's running groups and mates as we crossed paths various times.

Because of the nice weather, many trainees found it a tad difficult to run the slower-than-race-pace effort. With similar effort as in the previous two weekend sessions, everyone was able to glide that mich smoother and more efficient, putting some of the running form tips garnered from The Nest and demos, into good practice. Most of the Half-Marathoners completed 15km, whilst the Full Marathoners did 23km-27km. Many of the trainees were thrilled to have completed their longest LSD to date, and the 'highs' could be seen in their expressive faces.

With 3 weeks of training duly completed, the Sunbirds have built up a reasonable base from which to reinforce. Over the next few weeks, more on proper running form and posture will be dispensed and practiced, with the Sunbirds strengthening their endurance base as the distances get progressively longer. Now to do some stretching, leg drains, foam-rolling, have a cuppa and enjoy the the 3 weeks of training, best encapsulated in a very interesting facebook video contributed by Sunbird Joe Tan.

Operation Sunbird - Follow Our Pace, Win Your Race!
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