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!