Sunday, May 29, 2011

Operation NightHawk 2011 - Mission Accomplished!

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It was the final test for all Nighthawks....beat the sunrise at The Sundown Marathon 2011. There were more than 300 RSVPs to come to the New Balance-FatBird Hospitality tent to meet with the Sundown Pacers, Nighthawk trainees, FatBird Runners and friends of Team FatBird. On the night, there were many more that eventually turned up to visit, rest, catch-up and just gathered around for photo shots.

Because a large crowd (more than 25000 runners) was to be expected at the Changi Exhibition Centre (CEC), many of us went down earlier to secure a smoother access and parking places nearer to the start point. There was a hive of activity at the FatBird Hospitality as the runners streamed in and the Half-Marathoners were getting ready for their race. The 10km runners from new Balance and a few from TFB also just came back, many of them did very well indeed.


After a photo shot of the Half-Marathon group at 7:30pm to much fanfare, the Pacers led the Nighthawks and runners to the start line. The Full Marathoners started streaming in by 8:00pm, but many were stuck the the huge traffic jam into the CEC. Our Pacers and runners had to alight quite far away, but fortunately most made it for the 10pm start. The Full Marathon Group proceeded to the startline at 9:30pm, with the Pacers moving forward to the front. There was a nice introduction to the Pacers by the MCs, and we were even invited on the walkway to strut our stuff and show off the sexy legs....haha.

We were already perspiring and some drenched in that humid weather. There was nary a sign of wind, and some of us could already feel our body temperatures rising. Because we have had a number of night training runs, most of us were not fazed by the challenges that laid ahead. However, the humid weather did get to many of the runners who felt 'faint' and some even threw up due to the nauseating heat. The Pacers kept to their race plans and it was heartening to see many Sundowners running along in tandem, quietly supporting and giving encouragement to the pace groupings. By the halfway mark, the pack thinned out as expected, with some falling back because of the onset of cramps and heat exhaustion.



We doused ourselves with water to cool the 'frying' brains at many of the hydration points. The pace did slow slightly between the 20-30km mark, fortunately we had already factored that into our Optimal Pace Plan (with provision for positive splits and slight drifting off in the second half of the race). There were shouts and applause of encouragement whenever the pace groups pass one another on different side of the ECP pathways. The heat got so unbearable at one point some entertained thoughts of giving up and registering a DNFs (Did Not Finish). It was the motivation from the groups-in-motion and spirit of the marathon that kept us going. Even if it meant having to slow down, we plodded on with just one target ahead - the end point, which will qualify us to enter the Hall Of Fame as a Sundowner.




Sundown Pacers finishing on the mark

We are happy to report the tremendous success of the 35 Sundown Pacers (Ambassadors) in bringing all the runners in their respective pace groups in the Half and Full Marathon categoies across the finish line on target times, with a differential of 3-5min to ensure a broad range of Sundowners fulfill their planned timings. The NightHawks had an exceptional outing with many scoring Personal Bests and accomplishing their maiden Full and Half Marathons. All these would not have been possible without the dedication of the Team FatBird trainers and running guides, the training and precision of The Sundown Pacers, and the unwavering commitment and dogged determination of the NightHawks.

We would like to thank the strong faith and support from New Balance Singapore for Operation NightHawk 2011, and the opportunity and vote of confidence by the Sundown Organizer in appointing Team FatBird as the training partner for Sundown Ambassadors. Thanks including Team FatBird in your mission to BEAT THE SUNRISE and MAKE EXCELLENT HAPPEN!

The NightHawks Have Emerged To Beat The Sunrise.
The Team FatBird Sundown Pacers Have Delivered The Promise - Follow Our Pace, Win Your Race!

Facebook Photos from David Ong, Azhar, Sam Chong, Tan Kim Lai, JacQ Foo, BTing, AC Leong, Tey, Mohan, Cindy Loo
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Sundown Official Photos PART1, PART2, PART3,

RunPix RESULTS

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Wednesday, May 25, 2011

Sunday, May 22, 2011

Operation NightHawk 2011: FINALE

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Facebook Photos from:
FatBird CK Chin (Album 1, Album 2)

FatBird AC Leong
FatBird Runner Tan Kim Lai

The light showers brought some respite to a rather warm evening yesterday, as the NightHawk trainees and Sundown Pacers gathered this morning for our Final Training LSD before the actual event on May 28...the much anticipated Sundown Marathon 2011, one of the the most happening night races in Asia.



Being tasked with assembling and training the Official Pacer team for Sundown 2011, Team FatBird's Pacers and Running Guides started training 15 weeks ago, and then having the 100+ NightHawk Marathon Trainees join us for basebuilding and pace training 11 weeks ago. It was a progressive journey of weekday short runs coupled with important weekend long runs, building up the foundation and sense of pacing for all the Team FatBird Marathoners.

It was 'passing out' for the NightHawks today, and they received their Certificates Of Achievement and proudly don the Operation NightHawk 2011 finisher vest for a finale 13-18km run in their respective target timing pace groups. Quite a number of trainees, including Sundown Pacers participated in the 12km, 25km Passion run yesterday, but a few still came down to support their friends and to do light recovery work....thanks for the espirit-de-corps and team spirit exhibited, some of which might have been captured in footage done for a NDP special video :)

The runners took their time this morning, as they put in their strides in the all-by-now familiar Team FatBird Pace Plans with target paces, aided by customized 'Optimal Pacing' bands given to them by their respective pace group leaders. Although the sun came up, it was still a relatively cool and breezy morning. Maybe it was with the knowledge that it was a much reduced mileage and that they would be required to be put on 'forced rest' to prepare for race night, the NightHawks were running relaxed and the 13km-18km distances at target race pace felt easy and enjoyable to most. They finished strongly and in happy mood. Many stayed behind to chit-chat with fellow FatBird Runners and to take time out to cheer for their friends and running kakis.

2Hr Half Marathon and 4Hr Full Marathon group

2:15Hr Half Marathon and 4:30Hr Full Marathon group

2:30Hr Half Marathon and 5:00Hr Full Marathon group


5:30Hr and 6:00Hr Full Marathon group

Post run discussions about carbo-loading, race night gathering and final preparations ensued, followed by a get-together of the Sundown Pacer team to tie-up loose ends and put in the final glue for the respective pace groups. Everyone was in confident mood with a good sense of preparedness for the final task on May 28 - to help bring the group of thousands of Sundowners across the finish line to meet their respective target timings. Amongst these Sundown Marathoners would be the cohort of Operation NightHawk 2011, who will see their hard work and consistency over the past 12 weeks bear fruit.

Sleep Can Wait on May 28. Sundown Pacers & NightHawks Are Ready To Beat The Sunrise.
We invite all Sundown Marathon & Half-Marathon participants to join the Sundown Pacers at the start-line for The Journey.
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Saturday, May 14, 2011

FatBird Marathon Training: Friday 13th

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After a few days of heat, Friday 13th afternoon brought with it showers of blessings to cool the night for the finale night training for Operation NightHawk, and the midway mark of the Operation Kookaburra training for Gold Coast Marathon. Despite the heavy traffic caused by showers across the island, more than 100 trainees and pacers made it for this important night in the Sundown and Gold Coast Marathon training calendar.

Checkpoint C4, the start of this evening's 18km-28km Night LSD was a hive of activity by 8pm, with the NightHawks getting their finisher vests and donning them proudly, the Kookaburras collecting their teamsales orders, and the Sundown Pacers trying out their race night gear and equipment. The runners were in high spirits as they have prepared well throughout the weeks of basebuilding, strengthening and conditioning, and now are into the tapering and final phase. With the weekly tips and routes planned out, the briefing was brisk and to the point...only part to watch was the U-Turn along Changi Coastal Road.

All the runners were lined up according to their targeted pace groups, and were flagged off promptly at 8.30pm. The first 10km was 'steady pom pi pi' as the groups, illuminated with blinkers and light sticks, coasted along according to the Optimal Pace the Running Guides were setting. The runners looked smart in their white finisher and pacer tops, and were visibly keeping pace in their respective groups. The flow continued to the U-Turn along Changi Coastal, and as per FatBird Training SOP (Standard Operating Procedures), the runners acknowledged one another with applause and waves as we pass one another, perking up as we received encouragement from fellow trainees and friends.


Half of the runners were able to keep up with the Optimal Pace through to 18km, while the rest were not too far behind after dropping off to even pace. The cool, but still humid atmosphere made the run a lot more bearable compared with the 'Hottest' last Sunday where temperatures hit 35.5C. The conditioned NightHawks and strengthened Kookaburra runners were able to make the most out of this paced LSD, finishing in good form and with respectable times.

When Max Run Time was up, all the runners have made it back to CP C4, many carrying smiles of achievement and pride in their faces. Pacers and Running Guides were seen doing mini-debriefs of their groups and dispensing advice and encouragement to the trainees.

The NightHawks Are Ready For Sundown!
The Kookaburras Are Moving Towards Gold Coast With Strength!

FatBird Runners have overcome the Friday 13th Challenge!


What better way to show the journey of the NightHawks than with a short clip of the Prelude To Sundown, nicely done by FatBird Joe Tan (resident in Malaysia with his heart still with NightHawk and Kookaburra training)...We Will Beat The Sunrise! See You At The Start!


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Sunday, May 8, 2011

Ops NightHawk #9: Longest & Hottest

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Facebook Photos from CK Chin (Album 1, Album 2), AC Leong

It was the longest run in the Ops NightHawk training program, before we enter into the tapering phase. Based on the recent hot weather conditions in the daytime, we carved out routes of 21km-23km (HM) and 35km (FM) that would have access to water points as well as not needing to do too many loops of ECP.

In view of the maximum run time, staggered start times for flag-offs were implemented for the various timing groups. The 6:00h FM group started off way early, with the HM and 4:00h groups starting last. The weather was hot and humid, and even before we have begun to run, perspiration of sweat were dripping down our training tops. We have specifically provided 50% extra isotonic drinks and intermediate refuel points to cater to the rigours of this longest run.

With 21km and 32km under our belts last Friday evening, we would be looking to keep up with our Optimal Pace strategy for an additional 3-4km this morning. We were facing the bright sun for the first 10km towards Changi Coastal Road as we kept to a good pace with regular sips of hydration. It was nice to see fellow NightHawks as we passed the respective groups, giving thumbs up and words of encouragement. All were focused on getting the job done, with the knowledge that it would be one challenging run, made much more difficult by the HOT weather.

By the time we reached back to C4 Carpark, we had covered 21-23km. The iced-cold Gatorade mix and 100Plus put the oomph back into the FM runners, who had another 12km to go. The HM trainees were just happy to complete their morning workout and were chilling out with friends and visitors who were training at the ECP. The bananas and powergels provided an added boost and fuel to allow us to maintain optimal pace. The next 7km towards Fort Road end and back seemed like 10km as the sun continued to beat down on us. The respective groups could be seen running and pacing together, very good indication of their abilities to keep to pace in the challenging conditions.


Visits to the carpark toilets were getting frequent as we refilled our bottles and doused the 'heated' brains with water to cool off. It was 'mind over body' as we cleared the final 5km of the 36km distance, pace easing off by 5-10s/km, and heart rates rising due to fatigue and tiredness in the legs. Those compression socks and tights were helping with blood circulation, holding off the onset of spasms and cramps. The 6hr group managed to finish 28km within regulation time, with the rest of the groups doing from 30km to 36km. The longest run had been achieved, and most were satisfied with their efforts and abilities to stretch in the heat.

We are glad to pronounce the NightHawks ready for Sundown Night Marathon in 3 weeks, as we enter into the tapering phase of doing shorter LSDs at the same target pace and intensity. Adaptive recovery and strengthening from all the training runs will come into effect in the following days, and all trainees and Pacers will be advised to have proper rest, hydration and nutrition to rebuild and recover from the low immunities stemming from all the 'conditioning'. NightHawks have overcome the Longest and Hottest. We have strengthened both physically and mentally...We Are Ready for May 28!

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