Thursday, September 30, 2010

TFB Running Singlet 2010: ROUND II

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The first batch of Team FatBird running Singlet 2010 fully taken up.
We are now accepting the second batch.
FatBird Runners, i-Runners, friends and associates enjoy special pricing.


Click On The Poster To Order Yours!

NOTE: The sizing of the singlets is typically one size smaller than what is normal eg. if you normally wear S, you are advised to order an M or even an L for a loose-fit. Please refer to the sizing chart in the online order form as a guide.
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Ops Sunbird PowerFLIGHT High!

.PowerFLIGHT Photography by Sunbird Winston

It was an evening to be anticipated and worth every day of the wait. For those who have experienced PowerFLIGHT in previous training programs, it was sheer 'painful' pleasure leaving many asking for more. For the Sunbirds who have heard but not tried this interesting routine, the wait was almost unbearable, with quite a number breaking out in 'cold sweat' when we finally got down to executing it.

When the rubber finally met the foothills, it was all for the top. Gingerly taking their maiden strides up Mt. Faber, the Sunbird trainees were holding their form and posture well, breathing steadily, very careful not to over-stride nor exert, as they did not know when the slopes would end. This bunch did real well, with 3/4 of the flight reaching the launch pad midway up the hills in good time. The rest soon joined up, and before the briefing could barely finish, the 4 groups were on their way to 'enjoy' the hill repeats.

As we awaited the trainees coming up for their 3rd and 4th loop, I was impressed with their perseverance and positive attitudes in conquering those rather challenging slopes. I recalled my first time at the same course, almost throwing up after doing all of 3 loops; and here we have new Sunbird trainees completing 3-4 loops with hardly any trouble at all, and they are just going into the 3rd week of training.

Hats off to those who came and saw the top many times. There was even time left over for photo-taking and lots of chit-chats and sharing as we trotted back merrily, and mind you, that was another 1.5km worth of undulating terrain. Congratulations to all Sunbirds for having completed their maiden Hill voyage to one of the most respected peaks in Western Singapore. Sunbirds Are High, PowerFLIGHT Delight!
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Sunday, September 26, 2010

Ops Sunbird #2: Hilly Trail Attack

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Just the second weekend session of Ops Sunbird, and all were treated to an array of hilly trails and undulating terrain. The more than 100 participants arrived to a packed MacRitchie Reservoir, which was playing host to the Tour De Trail race, along with pockets of other running groups.

The Sunbirds were segregated into 4 main groups according to their respective paces and abilities. along with experienced Running Guides and Pacers, we took to the Northern Trails in delight of the smells of the forest and sandy ground, interjected regularly with challenging slopes that caused us to slow our paces and sucked in lots of air.

It was a brand new experience of the Northern Trails, Island Country Road, undulating Pierce Reservoir Roads and of course the rather famous AirCond Road for many of the Sunbirds. As we were training in FatBird BaseBuild Zone, we were obligated to tone our paces to about 30sec or slower than target race pace. We were also conservative in the initial leg, going at more sustainable paces, and saving ourselves for the return leg.

The weather was rather nice, with cool shades in the trails and sunny weather along the tarmac roads. Lots of running at conversational pace, along with Running Guides showing the turns at critical junctions, provided for a pleasant and palatable 12-14km for the Half-Marathon and 20-26km for the Full Marathon Sunbirds. All the groups finished the run feeling like they had reserves in the tanks, although the calves and quads were sore from the meandering around the trail and road rolling hills.

There was a high sense of satisfaction displayed on the Sunbird's faces during post-run refreshments and briefing, and even the Pacers were pleased with the outcome of what would be the most challenging weekend run of Operation Sunbird. With the accomplishment of this run, all the Sunbirds have moved up one notch in terms of confidence and ability to tackle difficult terrain while maintaining a steady pace and effort. There will be a couple more sessions of strength building ahead, and we are all in good shape as we progress in the long endurance runs. Go, Sunbirds, Go!

Facebook Album by Mohan

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Sunday, September 19, 2010

Operation Sunbird Kicks Off With A Roar

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Sunbird Photo Gallery (FatBird DO)
Facebook Photos FatBird AC, Sunbird JacQ


True to the codename Operation Sunbird, Team FatBird's FlightZONES Marathon Training Program kicked off with the first session in sweltering heat. Highly-charged Sunbird Runners showed up at the Nest bright and early, full of enthusiasm to begin their journey towards year-end marathon success.

It was great to see many familiar faces from past FatBird training programs and FatBird Runs, as well as many new faces, most of whom were training with Team FatBird for the very first time. All their worries about the 13km-24km distances required at the first session were put to rest, with the majority of the trainees taking to the ECP pathways like ducks to water, soaking in the km as if they have been training there on many occassions. There were speed demons, along with the Happy Groupers, all sharing a common passion for running and achieving their year-end marathon goal.

Although there were a few minor hiccups, the proceedings of the whole session went well, thanks to the dedicated team of Sunbird Support Crew and Running Guides/Pacers. It was great to have a bunch of enthusiastic and committed Sunbird Trainees, all ready to learn and put into practice those tips and lessons which will see them through for the marathon. A good beginning will pave the way for better things to come, and we have certainly started on the right footing.
Operation Sunbird 2010 - Follow our Pace, Win Your Race!
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Friday, September 17, 2010

Ops Sunbird 2010: Marathon Training Begins!

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REGISTRATIONS ARE FULL!

Operation Sunbird 2010, Team FatBird's 12-week FlightZONES Marathon Training Program kicks off this week.

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

Due to the very warm response, the Ops Sunbird marathon training program has been fully subscribed since August.

Those who have not been able to join Ops Sunbird are still welcome to join our group weekday FATBIRD RUNS.


For the trainees of Ops Sunbird, you would have been inducted into The Sunbird's Nest and have received your call-up notices for training. We look forward to meeting all of you for a smooth and enjoyable journey on board Flight Sunbird.

Follow Our Pace, Win Your Pace!
OPERATION SUNBIRD Powered By New Balance
Team FatBird Training
http://www.teamfatbird.com/


Wednesday, September 15, 2010

i-Run Clinic: Max Your Performance

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Sign Up at all i-Run locations NOW!

Register HERE
if you are joining weekly FatBird-led Runs, and be informed of FatBird Runs, Programs, Clinics and promotional offers.

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Tuesday, September 14, 2010

i-Run numbers @ River Promenade busted

289 runners joined in the i-Run @ River Promenade (CBD) this evening.

To those curious onlookers and fellow runners in the vicinity: "No, it was not a mini marathon race; it is a weekly run organized by the Health Promotion Board, supported by 100Plus, led by Team FatBird".

To the i-Runners that came: "Our apologies for running out of 100Plus, and we will need your understanding to sign-in dutifully for sufficient allocation of drinks in future".

Let us cooperate and work together to make this i-Run a fun and meaningful way to stay fit and healthy.

Cheers!
100Plus i-Run (http://www.hpb.gov.sg/i-run/)

Sunday, September 12, 2010

Flight KF001 @ Army Half Marathon 2010

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All the Kingfisher and friends checked in at 4.15am for Flight Kingfisher001 from Esplanade Bridge to The Padang in high spirits. Although a number were nursing mild bouts of flu and the lack of sleep, most Kingfishers and friends came prepared for this key Army Half Marathon (21.1km) race in the local Calendar. With 6 weeks of training preparation under their belts, The Kingfishers were all set to go for this important flight in the hope of completing the journey in good form, best if Personal Bests could be bettered.


After group photos and visits to the porta-loos, the team of FatBird Runners and Kingfishers proceeded to the start point. Somehow, there was only one entrance onto the Esplanade Bridge this year, causing some choc-a-bloc. It was good that we set the meeting time to be earlier, mainly to deal with such unforseen circumstances. Soon we were able to line up about 30m from the front. More photos and shouts of encouragement ensued. Again just like last year, the start of the race was abrupt and earlier by 5min, catching many of the runners by surprise.

The crowd was thick, and coupled by the high humidity in the air, the initial few km was a challenge as we had to weave around quite a bit. The occasional turns and the new bridge towards MBS provided some beathing space and allowed us to move into open spaces. By the time we reached Sheares Bridge, 6km has passed. Managed to gain back some lost time by the 8km and was on pace for 1:45h, but some of our runners have lost us in the crowd by then.

The access road into ECP was rather dark and there were pot-holes at certain areas, causing the occasional trips and shouts. We are most happy with the much shorter stretch at ECP this year, taking a bit of the boredom out from that route. Along the way, there were shouts of our names, as well as meeting up friends and kakis who were moving ahead for the final 8km. I had a gel to provide the boost to the dwindling fuel, and that sort of perked me up for 2-3km. I was still maintaining pace of 4:55min/km, careful not to go into overdrive and causing any unwanted spasms to the calves.

The final 5km passed by rather smoothly as I gained some ground on those who had started a wee bit faster earlier. The crowd had thinned by then, and as we approached the 18km mark, there were sounds of people puking and some asking for assistance. The lighting at the F1 Pit-Stop was bright, affording us a clearer approach for the final 3km to the finish. The competitive women runners were making their moves on those who looked spent, and were slowing down. With 2km to go, I could see more familiar faces, mostly picking up speed for the final landing. A check of the time showed that we were well within the 1:45h target. The water stations this year appeared to be shorter, making access to the drinks support a little challenging....good that there were volunteers coming forward to hold out the cups. The water mists were very welcomed on such a humid and warm morning.

The final 1km was on familiar territory for major local marathon finishes, as we ran onto The Esplanade Bridge and turned into The Padang. After making sure the competitive runners finished their duels and that the path was clear, I finished in 1:43h. Thanks to the support from FatBird Runners and friends who were cheering us on, and a good finish photo from FatBird DO. Grabbed 2 cans of isotonic drinks to quence the parched lips, before proceeding back to the finish area to welcome our runners.


It was heartening to see many of the Kingfishers achieving their Personal Bests and targets of 1:50h, 2hr, 2:15h, 2:30h and 2:45h. Although a few suffered from cramps and injuries, they went on to complete the race in respectable timings. A number of FatBird friends were also seen holding onto 'Potential Winners' tags...so proud of them that they have made it to the top 20 or so runners in their respective categories. As planned, the FatBird Runners & Kingfishers gathered near the Tan Kim Seng fountain to share in the the morning's adventures and highlights. Lots of group photos were taken along with huge shouts of 'Hip Hip Hooray! FatBirds Hooray!


The group then went to Marina Square Foodcourt for brunch and kopi, to refuel the 'hungry' and tired bodies. Certificates Of Achievement for Ops Kingfisher were given to the trainees as a sign of their 'passing out' and for a job well done. The Running Guides were not forgotten too, as they were recognized for their selfless commitment to helping the Kingfishers & themselves achieve such sterling results at The Army Half Marathon. We Ran The Bay! FatBirds Have Shown The Way!

This Facebook Video of Ops Kingfisher 2010 Journey from Kingfisher Joe Tan says it all. Thanks for The Memories!

Photo SlideShow From AC Leong
Facebook Photos from Mohan1, Mohan2, Mohan3
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Sunday, September 5, 2010

The Yellow Ribbon Prison Run 2010

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Featuring a unique run route, the signature event of the Yellow Ribbon Project, the Yellow Ribbon Prison Run 2010 sets a pace unlike any other run in Singapore. It takes runners past several historical sites in the Changi area finishing off at the conserved old Changi Prison 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, we are lending your voice collectively to a message of hope for all ex-offenders “to pick themselves up and to get back on track”.

Team FatBird was kindly invited by the organizers to participate in and support in this good cause. We went and saw the following description, and became convinced of our involvement with such a meaningful cause to help ex-offenders get back to mainstream society.

The race pack collection at The National Library went smoothly, with different queues for the 10km and fun runs. Thanks to the organizers who have pre-arranged our collection with the Corporate section that allowed us an even smoother process. The booth for tee-shirt exchange was a hive of activity, as enthusiastic runners were making exchanges to ensure a good fit for race day.

Race Day

I was awaken from my slumber when it started to pour buckets of sky juice at 4am. I was quietly glad that it happened early, with the hope that the rain would subside by race start. The rain was still ongoing when we reached the Singapore Expo at 6.30am for the shuttle service to the race site along Loyang Avenue. After meeting up with FatBird Runners and Kingfishers, we were handed ‘ponchos’ for us to put on while waiting for the start. Met the JM (Jia Meis) and more familiar faces near the start point. After some warm-up and with the crowd bringing on cheers amidst the rolling in of the Yellow Ribbon ‘Cubes’ to be inserted into a structure, the VIP Shanmugam flagged off the ‘shivering’ bunch of runners at 8am.

My initial reaction was to squeeze through the front and get warmed up with a bit of speed. The ‘cold’ weather would take a while more for us to get warmed up. Team FatBird Runners were in the midst of the crowd doing the 10km route of (Loyang Ave => Upper Changi Road North => Abingdon Road => Cosford Road => Upper Changi Road North => Tanah Merah Besar Road => Changi North Way => Changi North St 1 => Upper Changi Road North).


As this was my first encounter with the route, I was struck by the sheer number of rolling hills and slopes we had to manouvre. After about 4km, I decided to slow down and conserve for more challenges ahead. The rain continued unabated as we manouvre around the puddles of water and wet grounds. There was some great cheer-leading and bands along the way to keep the spirits and motivation of the runners high. I was enjoying the run while thinking of how the other team-mates would be faring in this terrain; those who had been with the Kingfisher Program would be having a field day after their good conditioning at the steeper Mt. Faber slopes.


The slopes and rain continued to come at us till the 8km, by which time I knew the finish point would be coming; just was not sure how many more slopes we would have to go through. Along the way, there were always the waves and acknowledgment of familiar runners and kakis as we crossed each other at certain specific turns. Then I saw a long down-slope awaiting us…a few running friends picked up pace and moved ahead, indicating that the finish was within sight. The front women runners too moved up to prepare for their final challenge for one of the podium places. The final 500m saw them sprinting forward along with others who were in contention of Personal Bests to cross the finish line in exuberance. I was happy to cross when the coast was clear for a good finishing pose, and was most happy to hear the shouts of Jacqueline who was already in position to capture Kodak moments of the entire team.

After grabbing a quick drink and congratulating all who did well, I was back at the finish line cheering and having photos with those who were finishing…first the group of sub-50min runners, then the sub-60min finishers (am pleased that many FatBird Runners came in below 60min), and then the sub-70min runners. It was loads of fun welcoming the runners back as a group, and we attracted lots of attention from the official photographers who took lots of photos of the groups. The JMs and other FatBird groups did very well, and it warmed our hearts to see their happy faces and team-spirit being displayed.

The bands were playing in the light drizzle as the satisfied runners proceeded to collect their goody bags, get massages and visit the various exhibits in large tents. In spite of the rain, there was little confusion, and traffic control as well as various collection points were smooth. A few of us holding the corporate bibs were even ushered to a refreshment area by a team out there looking for bibs of a certain colour…impressive. We spent another hour at the refreshment tent mingling with friends and running kakis, including a few FatBird and i-Runners.

The route description from The Yellow Ribbon Run website puts in aptly: The undulating and strenuous terrain of the route is representative of an inmate's reintegration journey back to society. It is an arduous task that takes a lot of determination and resolve from the individual. The community too plays an important role! Aptly summarized by the theme "Beyond The Run", this run is all about the community coming forward to show their support for inmates, ex-offenders and their families.

We certainly felt the challenges and undulations of the terrain during the run, and the weather added an element of hardship to make it even more arduous. We are glad to have braved the elements and kept up with the challenges thrown to us, and eventually completed the journey with much joy and happiness in our hearts and minds, knowing that we have come together as a community to show our support and encouragement to the Yellow Ribbon cause. We have gone “Beyond The Run”. Thanks to Yellow Ribbon organizing committee for giving us this opportunity.
Based on our team's experiences and feedback from the runners, the whole event was a tremendous success in spite of the weather. From registration to race-pack collection, customer service and attention to details, to actual race route and distance (yes, it was accurately 10km from the various readings from Garmins & Polars), post-race support and transport. If there is one area of improvement, it would have to be the location of the start/end points, requiring major roads to be closed. That affected the incoming buses ferrying the runners.

Overall, a FatBird Race Rating of 3.5-BIRDS out of 5. Congratulations to the Yellow Ribbon Prison Run organizers for a well organized race.

RunPix Results
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Saturday, September 4, 2010

Operation Kingfisher 2010 FINALE

.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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