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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