Wednesday, August 31, 2011
TFB @ MyPaper 31-Aug-11
A nice article from Zhanting of MyPaper about the growing popularity of running marathons in overseas countries. Team FatBird was interviewed about our recent foray with a large contingent of Singaporean runners to the Gold Coast Airport Marathon 2011. It also has good coverage of who and why Singapore runners and families are attracted to such overseas races.
CLICK for additional COVERAGE and REPORT Of Our Gold Coast Airport Marathon experience
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Thursday, August 25, 2011
OKF11 Week #6: The Kingfishers' Feast
.
They were treated to a feast fit for King-fishers. Decked out in what would be their 'Sunday's Best', the Kingfishers were all well versed with their routines and expectations at the track. Still, they were in for some evening delight as the menu unraveled for a tasty meal.
Photo Slideshow @ CK CHIN
Appetizer was served with a version of the 'Magic' Mile just to get a good feel and commit to muscle memory the element of speed in the upcoming half marathon. Since we were already entering the final phase of training, and to set the correct tone, we were to take this 1.6km routine at a slightly slower pace than what we would normally do during speedwork sessions.
There was'nt much of a break before the main course was served. It was divided into 2 halves, 'cooked' slightly differently in terms of the 'heat' element. The first deck of 800m sets was to be consumed at no faster than 10km pace, with short rests in between. These the Kingfishers lapped up with such enthusiasm that a number of them actually swallowed too fast initially, forgetting to chew. Fortunately, they were able to stabilize and maintain a good pace by the second set.
The second half of the main course also comprised of 800m sets, but this time complemented with 'floats' to engage their sense of pace, recovery and to build up the propensity for lactate clearance. Those who devoured the first portion of the meal too quickly would find this second portion harder to swallow, as attested by one of the guest runners (he used to be a 2:55h marathoner) who found the floats interesting.
The Kingfishers maintained a good tempo to finish the main meal just ahead of the final horn from the stadium. They did it well with more 'spares' in their tanks, and if required to go for a few more floats, would not cause indigestion nor much discomfort. As we do have a race coming up, dessert was cut down to avoid any piling on of unnecessary weight. We will serve that next time when we have visits to the track again.
The Kingfishers are speed and strength ready!
We wish them Speedy Success @ AHM/SBR 2011.
.
They were treated to a feast fit for King-fishers. Decked out in what would be their 'Sunday's Best', the Kingfishers were all well versed with their routines and expectations at the track. Still, they were in for some evening delight as the menu unraveled for a tasty meal.
Photo Slideshow @ CK CHIN
There was'nt much of a break before the main course was served. It was divided into 2 halves, 'cooked' slightly differently in terms of the 'heat' element. The first deck of 800m sets was to be consumed at no faster than 10km pace, with short rests in between. These the Kingfishers lapped up with such enthusiasm that a number of them actually swallowed too fast initially, forgetting to chew. Fortunately, they were able to stabilize and maintain a good pace by the second set.
The second half of the main course also comprised of 800m sets, but this time complemented with 'floats' to engage their sense of pace, recovery and to build up the propensity for lactate clearance. Those who devoured the first portion of the meal too quickly would find this second portion harder to swallow, as attested by one of the guest runners (he used to be a 2:55h marathoner) who found the floats interesting.
The Kingfishers maintained a good tempo to finish the main meal just ahead of the final horn from the stadium. They did it well with more 'spares' in their tanks, and if required to go for a few more floats, would not cause indigestion nor much discomfort. As we do have a race coming up, dessert was cut down to avoid any piling on of unnecessary weight. We will serve that next time when we have visits to the track again.
The Kingfishers are speed and strength ready!
We wish them Speedy Success @ AHM/SBR 2011.
.
Sunday, August 21, 2011
OKF11 Week #5: HM Time-Trial
.
With just 2 weeks to go, The Kingfishers put together all that they have built up in terms of base, strength and speed, to unleash in a 21km time-trial. With a relatively injury-free foundation up to this stage, the Kingfishers looked good to perform at their optimum race pace.
By now, most of the runners were well versed with the training procedures and methods, and only a short pre-run briefing was required to set the tone for the morning's run. The runners lined up 
alongside their respective targeted pace groups of 1:45h, 2:00h, 2:15h, 2:30h and 2:45h, and started off as a unified flock.
Within the first 2km, the paces were settled and the various groups fell into their groupings with a certain steady rhythm and beat. The hot weather brought on some challenges to increase the difficulty levels. Those that did not bring hydration had to rush to the intermediate toilet and vending machines to get cooled, but not stopping for too long as to break the good momentum. After the U-turn, the heat went up a notch higher, and a few Kingfishers were finding the strain.
However, there was no sightings of walkers nor even too much of pace-dropping. Target pace was maintained by most, with the reliable Running Guides sweeping the respective pace groups. The trainers could see the enhanced 'hardiness' of these trainees who had just come on-board barely 
a month ago. They were running like experienced racers, knowing when to hydrate, fuel-up and maintaining reasonably good running form.
The majority finished within 2:30h, with the final group completing in 2:45h. If this time-trial can be used as a reliable indicator of race
day performance, many Kingfishers are looking at bettering their personal targets, baring any unforseen circumstances. Most had completed 80% of training, and were happy to receive their hard-earned Team FatBird PowerFLIGHT finisher vests. In the coming week, we will be tapering off (interspersed with specific speed & strengthening) to rest and adaptively recover for race day.
The Kingfishers Are Ready For The Bay!
.
With just 2 weeks to go, The Kingfishers put together all that they have built up in terms of base, strength and speed, to unleash in a 21km time-trial. With a relatively injury-free foundation up to this stage, the Kingfishers looked good to perform at their optimum race pace.
By now, most of the runners were well versed with the training procedures and methods, and only a short pre-run briefing was required to set the tone for the morning's run. The runners lined up 
alongside their respective targeted pace groups of 1:45h, 2:00h, 2:15h, 2:30h and 2:45h, and started off as a unified flock.
Within the first 2km, the paces were settled and the various groups fell into their groupings with a certain steady rhythm and beat. The hot weather brought on some challenges to increase the difficulty levels. Those that did not bring hydration had to rush to the intermediate toilet and vending machines to get cooled, but not stopping for too long as to break the good momentum. After the U-turn, the heat went up a notch higher, and a few Kingfishers were finding the strain.
However, there was no sightings of walkers nor even too much of pace-dropping. Target pace was maintained by most, with the reliable Running Guides sweeping the respective pace groups. The trainers could see the enhanced 'hardiness' of these trainees who had just come on-board barely 
a month ago. They were running like experienced racers, knowing when to hydrate, fuel-up and maintaining reasonably good running form.
The majority finished within 2:30h, with the final group completing in 2:45h. If this time-trial can be used as a reliable indicator of race
day performance, many Kingfishers are looking at bettering their personal targets, baring any unforseen circumstances. Most had completed 80% of training, and were happy to receive their hard-earned Team FatBird PowerFLIGHT finisher vests. In the coming week, we will be tapering off (interspersed with specific speed & strengthening) to rest and adaptively recover for race day.
The Kingfishers Are Ready For The Bay!
.
Thursday, August 18, 2011
OKF11 Week #5: Romancing The Hills
.
We are 2 weeks away from AHM 2011. With the strong base built up over the past few weeks, the Kingfishers were brought to a relatively new training area for all to 'Romance The Hills'. Many of whom who were not so familiar with the area were subsequently surprised to learn of some relatively challenging rolling hills in the area.
The Kingfishers not only impressed the trainers, but even went on to surpass their own expectations. To say the run was hard was probably an understatement....it was not to be trifled 
with and certainly not something for the faint-hearted. Trainees were advised early on to have some good fuel in their tanks prior to attempting this training routine...and they 
were sure glad they did.
After a 3km run-in to the training ground, the trainees were broken into 3 groups, and began immediately on their quest around the rolling hills circuit with a time limit of 50minutes. TempoBird pace was engaged as part of training requirements, which the Kingfishers went on to fulfill remarkably well.
At the end of 50min, all did anywhere from 4-6 laps of the 1.4km loop. I recall vividly when I did this years ago, 3 laps were all it took to make me feel faint. The tenacity of this bunch of 
Kingfishers showed that they have a strong base and what it takes to meet their AHM targets in a few weeks time. The coming race-pace LSD will determine what they are capable of, and most are looking forward to it. With confidence levels having been boosted by the recent strengths at training, the Kingfishers are looking good for the money. The main emphasis now is to ensure adaptive recovery kicks in and keeping ourselves injury-free ahead of the big race.
.
We are 2 weeks away from AHM 2011. With the strong base built up over the past few weeks, the Kingfishers were brought to a relatively new training area for all to 'Romance The Hills'. Many of whom who were not so familiar with the area were subsequently surprised to learn of some relatively challenging rolling hills in the area.
The Kingfishers not only impressed the trainers, but even went on to surpass their own expectations. To say the run was hard was probably an understatement....it was not to be trifled 
with and certainly not something for the faint-hearted. Trainees were advised early on to have some good fuel in their tanks prior to attempting this training routine...and they 
were sure glad they did.
After a 3km run-in to the training ground, the trainees were broken into 3 groups, and began immediately on their quest around the rolling hills circuit with a time limit of 50minutes. TempoBird pace was engaged as part of training requirements, which the Kingfishers went on to fulfill remarkably well.
At the end of 50min, all did anywhere from 4-6 laps of the 1.4km loop. I recall vividly when I did this years ago, 3 laps were all it took to make me feel faint. The tenacity of this bunch of 
Kingfishers showed that they have a strong base and what it takes to meet their AHM targets in a few weeks time. The coming race-pace LSD will determine what they are capable of, and most are looking forward to it. With confidence levels having been boosted by the recent strengths at training, the Kingfishers are looking good for the money. The main emphasis now is to ensure adaptive recovery kicks in and keeping ourselves injury-free ahead of the big race.
.
Sunday, August 14, 2011
FatBird Weekender: Western Hills & Plains Explorer
.
Facebook Photos from CK CHIN, AC LEONG, KIM LAI1, KIM LAI2, RICHARD, TICK HOCK, MIN
In the midst of our busy training schedules, we managed to get-together for a FatBird Weekender Run in the Western Hills region this beautiful Sunday morning. FatBird Weekenders are a good way for our runners to go sight-seeing different parts of Singapore, often venturing into scenic trails or hills, and getting to know new friends and catch up with old ones, all sharing a common passion for running...a meaningful venture that brings us together as a community and foster healthy friendships and ties.
We had quite a good turnout this morning, with many runners coming from the East, North, North-East and Central. Quite a number were new to the western region in terms of running routes, and had been looking forward to do this weekender. We 
had originally mapped a 15km route, but because it was so much fun, ended doing nearly 18km worth of rolling hills and plains.
The first objective, Mt. Faber Hill literally took our breaths away, with the rather steep climb to the top, as well as the scenic views from the mountainside. We made a quick stop before moving onto Henderson Waves, leading us to yet another hill feature, Telok Blangah Hill. For many. It was the first time for many up the hill, with the flora and fauna capturing their attention as they snaked around the lush greenery.
After the Hills, we made our way along Depot Road, and then into the Canterbury Estate (Plains). The rustic beauty of the place, dotted with large colonial houses, guarded by large dogs, captivated all of us as we made our way through the quiet and posh estate.
Although it was tricky running through the private enclave, we managed our way with the help of FatBird Running Guides, who were always on hand to show us the way, take photos, chit-chat with us, and even introducing location highlights to us....it felt like a private tour, although we had to carry our legs instead of being seated in a vehicle.
We came out from Canterbury Estate at 9.30am, and with sufficient time, we ventured up to Kent Ridge Park Hill (yet another hill :)) via the snaking 'mini-Lombard' walkway and steps, finally bringing us to the lone cable car that was parked near to the water point. Some almost 
believed we were going to take the cable car back, only to realize later it was a hoax when they found no cables attached to it. We married-up with an earlier group that had gone to Kent Ridge Park directly, and then proceeded to Horticulture Park, 
making a very minor detour to the Canopy Walk for a nice view of the vast piece of green field in front.
A run through of the Horticulture Park to smell even more flowers before we made our way (along rolling terrain) back to the SAFRA ClubHouse. Various Garmin and Polar meaurements confirmed the total distance we took to be 17.5-17.9km. With the rolling hills factor, the effort expended was surely more than 18km.
It was no wonder some of the runners were running near empty on their fuel-tanks, and all they could think of then was what fuel to reload their tanks with, and many swore they could eat a cow :D The FatBird Runners were happy they came for this weekend explorer, and while initially apprehensive, all the worries were gone when they have finally completed the challenging adventure...all because they had so much fun along the way.
We would like to thank all who partipated in this FatBird Weekender, and also your patience and helpfulness in making this another successful team outing. We will try to look for opportunities for another weekender to be scheduled...highly likely to be one of the public holidays for a Holiday Weekender. To be informed and updated of future Weekenders, do sign up for the Weekender Runs HERE and LIKE The Weekender Facebook Page. Till the next FatBird Weekender...
FatBirds Like To Run, FatBirds Know How To Have Fun!
.
Facebook Photos from CK CHIN, AC LEONG, KIM LAI1, KIM LAI2, RICHARD, TICK HOCK, MIN
In the midst of our busy training schedules, we managed to get-together for a FatBird Weekender Run in the Western Hills region this beautiful Sunday morning. FatBird Weekenders are a good way for our runners to go sight-seeing different parts of Singapore, often venturing into scenic trails or hills, and getting to know new friends and catch up with old ones, all sharing a common passion for running...a meaningful venture that brings us together as a community and foster healthy friendships and ties.
We had quite a good turnout this morning, with many runners coming from the East, North, North-East and Central. Quite a number were new to the western region in terms of running routes, and had been looking forward to do this weekender. We 
had originally mapped a 15km route, but because it was so much fun, ended doing nearly 18km worth of rolling hills and plains.
The first objective, Mt. Faber Hill literally took our breaths away, with the rather steep climb to the top, as well as the scenic views from the mountainside. We made a quick stop before moving onto Henderson Waves, leading us to yet another hill feature, Telok Blangah Hill. For many. It was the first time for many up the hill, with the flora and fauna capturing their attention as they snaked around the lush greenery.
Although it was tricky running through the private enclave, we managed our way with the help of FatBird Running Guides, who were always on hand to show us the way, take photos, chit-chat with us, and even introducing location highlights to us....it felt like a private tour, although we had to carry our legs instead of being seated in a vehicle.
We came out from Canterbury Estate at 9.30am, and with sufficient time, we ventured up to Kent Ridge Park Hill (yet another hill :)) via the snaking 'mini-Lombard' walkway and steps, finally bringing us to the lone cable car that was parked near to the water point. Some almost 
believed we were going to take the cable car back, only to realize later it was a hoax when they found no cables attached to it. We married-up with an earlier group that had gone to Kent Ridge Park directly, and then proceeded to Horticulture Park, 
making a very minor detour to the Canopy Walk for a nice view of the vast piece of green field in front.
A run through of the Horticulture Park to smell even more flowers before we made our way (along rolling terrain) back to the SAFRA ClubHouse. Various Garmin and Polar meaurements confirmed the total distance we took to be 17.5-17.9km. With the rolling hills factor, the effort expended was surely more than 18km.
It was no wonder some of the runners were running near empty on their fuel-tanks, and all they could think of then was what fuel to reload their tanks with, and many swore they could eat a cow :D The FatBird Runners were happy they came for this weekend explorer, and while initially apprehensive, all the worries were gone when they have finally completed the challenging adventure...all because they had so much fun along the way.
We would like to thank all who partipated in this FatBird Weekender, and also your patience and helpfulness in making this another successful team outing. We will try to look for opportunities for another weekender to be scheduled...highly likely to be one of the public holidays for a Holiday Weekender. To be informed and updated of future Weekenders, do sign up for the Weekender Runs HERE and LIKE The Weekender Facebook Page. Till the next FatBird Weekender...
FatBirds Like To Run, FatBirds Know How To Have Fun!
.
Thursday, August 11, 2011
OKF11 Week #4: PowerFLIGHT @ Track
.
Photo contributions @ FatBird AC
The Kingfishers were back at the track for Week #4’s PowerFLIGHT speedwork. In view of the stadium closing early for the evening, we got down to business with the mile time trial after a few laps of warm-up. Although the weather was rather humid, the track conditions were prime for some hard running at SpeedyBird (interval pace).
The main course was served in the form of 800m sets @ SpeedyBird pace, interlaced with short rests in between. With the engines running at optimum levels, the Kingfishers were able to focus on sustaining interval pace while keeping their running form in check. 4 sets later, all were drenched in perspiration, a few looking like they just came up from a swim in a pool. The recovery of the trainees has improved, judging from the shorter rest time required and the good form being held up after a number of hard sets.
Dessert of the night was dished to some fanfare and anxiousness as we were trying to beat the stadium horn. The 800m sandwich with float was savored with much enjoyment, with runners’ highs oozing from some of the runners. We could see some running with so much spring at the end we thought they were just starting with the appetizers. With the last beverage downed, the happy and satisfied Kingfishers made it out the stadium gates just as the lights went out, with exciting conversations continuing at nearby kopitiams and durian stalls.
The Kingfishers were happy with the menu for the night, with just the right amount of ingredients to make us perspire and build speed, yet not overbearing as to cause any form of regurgitation nor upset digestive systems. Although some secretly wished to do even more and have such enjoyable menus all the time, track sessions will be spaced out to allow time for adaptive recovery and allowing for different menus to be sampled for a complete experience. That said, we look forward to the next PowerFLIGHT track session in a fortnight.
Running The Bay? PowerFLIGHT To Pave The Way!
.
Photo contributions @ FatBird AC
The Kingfishers were back at the track for Week #4’s PowerFLIGHT speedwork. In view of the stadium closing early for the evening, we got down to business with the mile time trial after a few laps of warm-up. Although the weather was rather humid, the track conditions were prime for some hard running at SpeedyBird (interval pace).
The main course was served in the form of 800m sets @ SpeedyBird pace, interlaced with short rests in between. With the engines running at optimum levels, the Kingfishers were able to focus on sustaining interval pace while keeping their running form in check. 4 sets later, all were drenched in perspiration, a few looking like they just came up from a swim in a pool. The recovery of the trainees has improved, judging from the shorter rest time required and the good form being held up after a number of hard sets.
Dessert of the night was dished to some fanfare and anxiousness as we were trying to beat the stadium horn. The 800m sandwich with float was savored with much enjoyment, with runners’ highs oozing from some of the runners. We could see some running with so much spring at the end we thought they were just starting with the appetizers. With the last beverage downed, the happy and satisfied Kingfishers made it out the stadium gates just as the lights went out, with exciting conversations continuing at nearby kopitiams and durian stalls.
The Kingfishers were happy with the menu for the night, with just the right amount of ingredients to make us perspire and build speed, yet not overbearing as to cause any form of regurgitation nor upset digestive systems. Although some secretly wished to do even more and have such enjoyable menus all the time, track sessions will be spaced out to allow time for adaptive recovery and allowing for different menus to be sampled for a complete experience. That said, we look forward to the next PowerFLIGHT track session in a fortnight.
Running The Bay? PowerFLIGHT To Pave The Way!
.
Wednesday, August 10, 2011
Operation Sunbird 2011: Phase 2 (Package B)
.
Operation Sunbird is a 12-week FlightZONES marathon training program to prepare runners to compete and complete the year end marathon(s).
Package B (@ $89)
- Comprehensive Marathon Training inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
3. eCertificates/Awards of completion/achievement.
4. Race Day Hospitality Tent for Ops Sunbird participants
5. Discounted registrations for New Balance Real Run (NBRR) 2011++
++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through the Sunbird Program.
Training will begin in September 2011 for successful applicants.
Check HERE for Program Information and FAQs!
Click HERE Training Dates/Schedules for your planning purposes.
Due to the continued demand for Sunbird training, we have opened a limited number of Package B training slots. Please select ‘Package B $89’ option when registering.
Operation Sunbird is a 12-week FlightZONES marathon training program to prepare runners to compete and complete the year end marathon(s).
Package B (@ $89)
- Comprehensive Marathon Training inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
3. eCertificates/Awards of completion/achievement.
4. Race Day Hospitality Tent for Ops Sunbird participants
5. Discounted registrations for New Balance Real Run (NBRR) 2011++
++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through the Sunbird Program.
Training will begin in September 2011 for successful applicants.
Check HERE for Program Information and FAQs!
Click HERE Training Dates/Schedules for your planning purposes.
.
Monday, August 8, 2011
Happy Birthday, Singapore!
.
Team FatBird celebrates Singapore's 46th birthday with all runners and friends.
May the Singapore Spirit bind us together as One United People - Singapore, Our Homeland!
Team FatBird celebrates Singapore's 46th birthday with all runners and friends.
May the Singapore Spirit bind us together as One United People - Singapore, Our Homeland!
.
Saturday, August 6, 2011
Operation Kingfisher 2011: Trail Blazers
.
The Kingfisher challenges continued into the 3rd week with a 16km trail+rolling hills at one of the green lungs, MacRitchie Reservoir (MR) Park. We found a nice nest to assemble for the morning, had a quick recap on running form, applications to trail running, before we divided into the 3 groups for a concerted start.
It was a first time for many of the newer trainees, who immediately sensed the challenges when we entered into the Northern Trails. The mix of rolling hills in 
trail terrain, along with the rocky and uneven surfaces, tested the Kingfishers' sense of balance and fleet-footedness. It was by no means a 'walk in the trails' as we had to overcome many inclines while ensuring we have 'higher' leg-lifts to avoid tripping over.
The hills build strength whilst the trails hone the runners' balance and sure-footedness. A combination of these would strengthen our legs, which will power us ahead to better timings over long distances. By the time we exited the 3.5km Northern Trails, a number were breathing heavily and feeling the effects of lactate buildup in their legs. The next stretch was fortunately on tarmac, allowing us to recover as well as ease our legs off the undulating trails. The paces picked up and stabilized as we proceeded towards Casuarina and OUTR.
Group 1 worked closely as a team to maintain a steady pace all the way to the 8km mid-point. The Running Guides were on hand to guide the trainees and waited for them at important turning points to ensure no one was left behind or get lost. Group 2 made their way to the mid-point about 10min later, with Group 3 not too far back. The trails took the wind out of some new runners, and some made wise choices to turn back at the Casuarina end.
Although the sun was coming out strong, the weather was generally cool, especially when we were under the cover of the shade from trees and in the trails. The second half of the run back was less difficult, although no less challenging. The Kingfishers had conditioned somewhat by then, and having learned to pace 
themselves better, they made their way back more steadily.
The slope up from Island Club Road was as usual 'mentally challenging', and some took their only walk breaks then. The final 3.5km back along Northern Trails in reverse was manoeuvred in a more gingerly fashion, with the senses still remaining heightened to prevent any tripping or unwanted accidents.
The whole team completed the morning workout within regulation time, with some to spare. More questions on injury prevention and avoidance surfaced, leading to a quick 'demonstration' of the foam-roller to the trainees. A few runners have developed injuries some time back, but have not had the opportunity to be introduced to methods of 'body and muscle' maintenance to keep the running engines in good condition. It was heartening to see them applying almost immediately the recommended solutions and seeing positive results - that is what makes the training so worthwhile for us Running Guides & Trainers.
The post-run get-together was always highly anticipated for the food and chatter amongst friends, sharing 'war stories' of their training and 'latest adventures' of recent races they had participated in. We had a large carbo-reloading cum sharing session at the Longhouse, before proceeding to our Nest, Sweet Nest for more stretching, massaging and pampering. The Kingfishers will move into 'Pace Training' from week 4, and we will soon be able to know what achievable targets we should set for ourselves at AHM.
Running The Bay? The Kingfishers are A-OK!
Photo contributions @ FatBirds Frederic, CK Chin
.
The Kingfisher challenges continued into the 3rd week with a 16km trail+rolling hills at one of the green lungs, MacRitchie Reservoir (MR) Park. We found a nice nest to assemble for the morning, had a quick recap on running form, applications to trail running, before we divided into the 3 groups for a concerted start.
It was a first time for many of the newer trainees, who immediately sensed the challenges when we entered into the Northern Trails. The mix of rolling hills in 
trail terrain, along with the rocky and uneven surfaces, tested the Kingfishers' sense of balance and fleet-footedness. It was by no means a 'walk in the trails' as we had to overcome many inclines while ensuring we have 'higher' leg-lifts to avoid tripping over.The hills build strength whilst the trails hone the runners' balance and sure-footedness. A combination of these would strengthen our legs, which will power us ahead to better timings over long distances. By the time we exited the 3.5km Northern Trails, a number were breathing heavily and feeling the effects of lactate buildup in their legs. The next stretch was fortunately on tarmac, allowing us to recover as well as ease our legs off the undulating trails. The paces picked up and stabilized as we proceeded towards Casuarina and OUTR.
Group 1 worked closely as a team to maintain a steady pace all the way to the 8km mid-point. The Running Guides were on hand to guide the trainees and waited for them at important turning points to ensure no one was left behind or get lost. Group 2 made their way to the mid-point about 10min later, with Group 3 not too far back. The trails took the wind out of some new runners, and some made wise choices to turn back at the Casuarina end.
Although the sun was coming out strong, the weather was generally cool, especially when we were under the cover of the shade from trees and in the trails. The second half of the run back was less difficult, although no less challenging. The Kingfishers had conditioned somewhat by then, and having learned to pace 
themselves better, they made their way back more steadily.The slope up from Island Club Road was as usual 'mentally challenging', and some took their only walk breaks then. The final 3.5km back along Northern Trails in reverse was manoeuvred in a more gingerly fashion, with the senses still remaining heightened to prevent any tripping or unwanted accidents.
The whole team completed the morning workout within regulation time, with some to spare. More questions on injury prevention and avoidance surfaced, leading to a quick 'demonstration' of the foam-roller to the trainees. A few runners have developed injuries some time back, but have not had the opportunity to be introduced to methods of 'body and muscle' maintenance to keep the running engines in good condition. It was heartening to see them applying almost immediately the recommended solutions and seeing positive results - that is what makes the training so worthwhile for us Running Guides & Trainers.
The post-run get-together was always highly anticipated for the food and chatter amongst friends, sharing 'war stories' of their training and 'latest adventures' of recent races they had participated in. We had a large carbo-reloading cum sharing session at the Longhouse, before proceeding to our Nest, Sweet Nest for more stretching, massaging and pampering. The Kingfishers will move into 'Pace Training' from week 4, and we will soon be able to know what achievable targets we should set for ourselves at AHM.Running The Bay? The Kingfishers are A-OK!
Photo contributions @ FatBirds Frederic, CK Chin
.
Wednesday, August 3, 2011
Operation Sunbird 2011: Registrations Maxed!
.
To be placed on reserved list or if you wish to go for the $89 (Just Training) Package B,
email to training@teamfatbird.com with your Name, Email, Contact, Required Package.
Operation Sunbird is a 12-week FlightZONES marathon training program to prepare runners to compete and complete the year end marathon(s).
Package A
- Comprehensive Marathon Training inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A NB "OPERATION SUNBIRD" TRAINING tee.
3. A pair of NB shorts.
4. A NB "OPERATION SUNBIRD" RACE DAY vest to trainees who meet attendance criteria (50% sessions).
5. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
6. eCertificates/Awards of completion/achievement.
7. Race Day Hospitality Tent for Ops Sunbird participants
8. Discounted registrations for New Balance Real Run (NBRR) 2011++
++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through us.
Package B
An additional package option (without the NB training/finisher apparel) - Package B, is available at $89
Training will begin in September 2011 for successful applicants.
Check HERE for Program Information and FAQs!
Click HERE Training Dates/Schedules for your planning purposes.
OPERATION SUNBIRD 2011 Registrations have
REACHED CAPACITY!
REACHED CAPACITY!
To be placed on reserved list or if you wish to go for the $89 (Just Training) Package B,
email to training@teamfatbird.com with your Name, Email, Contact, Required Package.
Operation Sunbird is a 12-week FlightZONES marathon training program to prepare runners to compete and complete the year end marathon(s).
Package A
- Comprehensive Marathon Training inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A NB "OPERATION SUNBIRD" TRAINING tee.
3. A pair of NB shorts.
4. A NB "OPERATION SUNBIRD" RACE DAY vest to trainees who meet attendance criteria (50% sessions).
5. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
6. eCertificates/Awards of completion/achievement.
7. Race Day Hospitality Tent for Ops Sunbird participants
8. Discounted registrations for New Balance Real Run (NBRR) 2011++
++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through us.
Package B
An additional package option (without the NB training/finisher apparel) - Package B, is available at $89
Training will begin in September 2011 for successful applicants.
Check HERE for Program Information and FAQs!
Click HERE Training Dates/Schedules for your planning purposes.
.
Tuesday, August 2, 2011
FatBird Weekender #5: Western Hills & Plains Explorer
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Western Hills & Plains Explorer*********************************
Explore the Henderson Waves through scenic Telok Blangah & Mt. Faber Hills in the idyllic settings of the Canterbury Estates
HIGHLIGHTS:
Canterbury Estates
Mt. Faber Hills
Telok Blangah Hill
Kent Ridge Park
Horticulture Park
Henderson Waves
Date: 14th Aug 2011, Sunday
Time : 7:00am ( Run off at 7:15am)
Start/End : Safra Mt. Faber ClubHouse
Distance: 15km
Pace: 6-7min/km
Logistics/Hydration: Bring Your Own
Fees: NIL (Maximum capacity 100)
Please 'LIKE' the Weekender Facebook Page for updates of future runs
Register HERE! to be on FatBird Runs' mailing list
Scenes from the previous Western Explorer Weekend @ AC Leong
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