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
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