SMRT-FatBird Circle Line Weekender

Weekender Photo Slideshow by AC Leong

SMRT Circle Line brings you closer to nature! - That was the carrot we dangled to our running community to join this social run jointly organized by Ride SMRT and Team FatBird to explore scenic enclaves and terrain around the new Circle Line MRT Stations of Labrador Park, Telok Blangah and Pasir Panjang.

It was a smooth journey for those who tried the Circle Line MRT to the recently opened Labrador Park MRT station, the start of the inaugural Circle Line Weekender run around the scenic western enclave of flaura and fauna.  As it was the first of the series, a number of runners went down slightly earlier to get familiarized with the surrounding amenities.

The skies turned out to be clear and sunny, just nice for some great sightseeing and photo shots as we took in the tourist spot of Larabor Park first.  There is nothing like visiting Labrador without seeing its tunnel slopes, running along the beautiful waterfront, and stopping by Dragon Teeth Gate for that bit of history and group photo. Many of the runners were there for the first time, and were they impressed with how this park has been spruced up, yet maintaining its rustic charm.

3km later, out from Labrador Park and back to the MRT station, two runners decided to stay behind.  The main group progressed on to the next highlight, the Canterbury estate of colonial bungalows with swimming pools, soccer fields (yes, soccer field within a bungalow compound), large, friendly dogs and quiet charm with lots of shade.  Because of the maze of a trail inside, our Runing Guides did a good job of showing the runners various turning points.  A visit to this place would not be complete without a group photo at our favourite bungalow (overlooking a huge expanse of grassland and even a quaint-looking bridge).  Some of the runners got a drink from the friendly housemaid, and someone even got her phone number, we heard ;)

After the break, we proceeded through the remaining turns out back to the HortPark area, where the 8km runners proceeded back to the end point.  The remaining pack, which was still large, went up the mini-Lombard slopes to reach the top of Kent Ridge Park...yes it was a tad hilly, but was well worth the effort just to catch the scenic route. 

We had an extra long stop where a queue formed for the vending machine of nice sports water and aloe-vera jelly drink, among a host of ice-cold options.  We had more ground to cover, but when quizzed on whether we should go on to explore the Kent Ridge Park of pond and slopes, only one hand was up - I guess all were quite happy with where they were and not in a mood to go for more slopes haha. 

So, off we went on the shorter route to The Canopy, and to Bukit Chandu Reflections.  A 5 minute walkabout in the compound with lots of history and relics about the war later, we were happy to head down the long slopes to Pasir Panjang Rd before turning back to the Labrador MRT Station.  By then (10am), the sun was scorching and all just made a beeline down the escalator into airconditioned comfort to end the run, and collect a simple but interesting goodie bag - the fan was the first thing being whipped out and used, followed by some sweets to replenish the energy consumed in that 13-15km distance. 

Actually nobody took much notice of the actual distance; many of us just ran on captivated by what laid ahead.  On the way back, someone asked if were going up Mt. Faber - I turned back, looked at the smiling faces of the Circle Line weekenders, and decided we would do that at the next run on Nov 19. 

We want them to come back again, with many new ones together to enjoy the Mt. Faber Slopes and Henderson Waves then - in this fun workout at the Western Hills and Plains of Labrador.  Meanwhile enjoy the nice photos of some of the interesting places we visited from the Circle Line Weekender session #1.

Facebook Photos from Richard, AC(1), AC(2)

Ops Sunbird #8: Rolling Hills

As we progress towards the final 4 weeks, the Sunbirds got together in the western playground of the FatBirds for what would be the finale hills LSD for the Program.  As luck would have it, the pre-dawn showers stopped just in time for a very cool weather long run. 

Photo Slideshow @ AC Leong

The turnout was a tad smaller than the previous week ahead of the Newton Race on Sunday, and Saturday being a workday for some of the Sunbirds. With 17km for the HM and 30km for the FM folks, we wasted no time in getting underway, and was on the road to the Labrador Hills by 7:30am.

Run Pic Slideshow - CK Chin

Things are a lot smoother now with the respective Group Pacers taking charge and leading the trainees with pre-run briefings and pace advisory.  Each of the pace groups did their routines to the tee, with provisions for water stops and RVs.  Many of the runners who tried this new training route and routine enjoyed the challenges provided by the hills, and yet have some sections for them to recover sufficiently before the next repeat.  The weather must have helped as the trainees 'ate' the hills comfortably, massaging the upslopes like they were experienced hill climbers, and easing on the downslopes with poise and control.

 Run Pics @ zco

The sun did appear momentarily, but we were comfortably within the routes of the shaded portions of the park and tunnels.  When we eventually did 3-6 repeats of the 2.4km portion, all were soaked to the skin in perspiration - that was how high the humidity was.  The Sunbirds were able to manage their paces well this morning, and many completed the hills segment with much reserves to spare.  We came out of the Park as a group and proceeded to complete the LSD at the ClubHouse.

Run Pics @ zco

A couple of the runners from Groups 1, 2 and 3 went for a slightly slower-paced 5km to round up the morning's workouts.  We were pleasantly surprised to see Sunbirds Jerry Seah and Ngee Hung providing support and isotonic drinks en-route...we were so happy to see these supporters...thanks!  Every bird got back by 11am, and most seemed to have had sufficient reserves to go for another 5km..wow, such was the strong base these runners have built up over the past few weeks and months. 

With two of the longest LSDs remaining, we are confident the Sunbirds are primed to do well at the SCMS Marathon, provided they do not overclock mileages and avoid any threats to injury.  In the remaining weeks, we will be putting into practice our Optimal Pace strategy and nutrition/hydration plan to fine-tune the individual marathoner's race plan and preparedness.  Post-race food at the nearby food centre was great replishment for the morning's workout, putting back in some of the fuel expended earlier.

Ops Sunbird #7: Pace Training Begins!

Picasa Photos by AC Leong, CK Chin

Facebook Photos from XiuFang, Josefa
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150 Sunbirds dawned on ECP C4 for the start of the second half of the Operation Sunbird marathon training program by Team FatBird.  Very light pre-dawn showers gave way to cool and perfect weather for pace training.  The Kenyan runner who recently won the SAA Half-Marathon wanted to join us for some nice fun, and seeing that he was very new to Singapore, we welcomed him to run along (if he could sustain the slow pace of Group 1) :D. 

The Hammer Nutrition team was on hand to give a briefing on the importance of recovery nutrition for marathon training, as well as to provide Recoverite sampling to our Sunbirds.  With the start of marathon pace training, the Sunbirds were grouped into their respective pace teams of Sunbird Pacers @ their respective goal marathon paces. 

By 7:30am, we were able to flag off together as a group, towards the Fort Road direction.  It was great to see the pace groups running together and focusing on maintaining the pace set by the Pacers.  We met many friends at the ECP doing their training and lead-up runs too, and as we ran past, we cheered and encouraged one another...it was great fun!
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On the turn from end of Fort Road, we headed towards F2 carpark (Half Marathoners U-Turn) and Changi Coastal Road (Full Marathoners).  There were a number of rather new Sunbirds who were joining us for the first or second time, and they assimilated well into the respective pace groups and structure.  The young Kenyan was happy to run along with Group 1, sharing some jokes and a little about his running history.  We had lots of laughter as we went along at 5:30min/km pace, and shouting and cheering fellow Sunbirds as they pass us in the opposite direction.

The HM group turned back near PA Campsite for a total of 16-17km.  By the time the FM Sunbirds came back, the early birds had washed up and were enjoying their Hammer Recoverite, well-mixed by the team of Hammer hunk and babe.  Group 1 went into a slightly faster pace after 20km as we were worried the Kenyan would fall asleep *yawn*.  However, Elijah was a good sport and even dispensed tips on running cadence and form to our Sunbirds...nice!  We finished off the 27km to rousing cheers from the support team, and fortunately for the recovery drinks, we able able to retain composure for some cool photo shots :)

Group 2 finished right on pace, very consistently and on track.  Group 3 Sunbirds, the largest group of the lot, came back strongly led by the leader JacQ Tan and her team.  Group 4 and The Happy Group were at their best this morning, completing 21-25km at target paces.  A mini queue formed at the Hammer support station and the Team Gear station (to collect the newly-minted Sunbird training tee - they looked nice on the Sunbird trainees). 

The weather held up well for many of the Sunbirds to be able to sustain the pace, as they now progress to the final cycle of their marathon training.  In a few weeks time, we will start our tapering for the big race day in Dec. 

By 11am, most of the Sunbirds had completed their 7th LSD session.  By now, many of them have made friends and lots of chatting were going on even after they had finished the runs quite a while.  The friendships and bonding formed at such sessions always make Team FatBird a happy bunch, knowing that all of us not only run together, we have fun together too. 

As we progress into the following weeks of training, we hope to see more of our Sunbirds getting stronger and and better prepared.  After this flat course at the ECP, we will next visit rolling hills for our 17km and 30km adventure.  We would like to wish a few Sunbird runners and Elijah who will be doing the Newton Run next weekend all the best!

Operation Sunbird 2011

Follow Our Pace, Win Your Race!

NBRR 2011: The Day The Sunbirds Soared!

Photo Collage, Credit BT

Photo Collections from Runevent shots, Kim Lai, FatBirds Min, CK Chin

The New Balance Real Run (NBRR), 10km and 21km distances of a mixure of sandy trails, road and beach - has been a feature of the Sunbird Program where we take this as a time trial of sorts to gauge the Sunbirds' basebuild training for the first 6 weeks. The timings will also give a good indication of what the Sunbirds are capable of achieving, so that they can set a more realistic time-goal and pace for the year-end SCMS.

As such, the NBRR was a key race for the Sunbirds, and all were gathered at the Changi Exhibition Centre as early as 5am. Decked in Team FatBird Running vests, the Sunbirds were all excited and ready to experience the x-terrain challenge that we have heard so much about. Of course, it would not be like a Team FatBird gathering without that pre-race group photo to set the adrenalin pumping and getting all ready to race.

FatBird Runners hitting the sandy trail - St. Times Sports, Oct 17

The 21km runners were promptly flagged off at 6:30am, and were immediately greeted with 2km+ of soft sandy trails. Without a firm surface to give us the 'energy return', it made us work that much harder manouvering that expanse of sandy wasteland. Good thing the terrain gave way to something better on the tarmac and onto the Changi Coastal Road park connector. There were ample hydration points with visible distance markers plonked all the way. The respective groups of Sunbirds held their paces well, and were conscious of not rushing out too fast for the first half of the race. A number of them were eventually rewarded with negative splits and Personal Bests (PBs).

We held the paces quite well, and it was not until the 15km mark where we had to contend with the merged 10km human wall. That sapped up loads of energy as we tried to weave amongst the runners and walkers. A few leading Sunbirds who were holding good paces, were rather distracted and eventually drained by the manouvres around the human wall. The 1.2km stretch of Beach route provided some respite from the crowd as most were walking away from the shoreline to avoid the mini waves.

We managed to find some space to squeeze along the firmer sandy shoreline to eventually emerge from the beach. With 2.5km of road under the hot sun (with nary a bush for shelter), it was the final reckoning to separate those that had good training from those who were not that well prepared for the rigours. The Sunbirds used this stretch to gain on some time and many finished their 21km with newly-minted PBs to their names. The 10km Sunbirds did well too, with a number of PBs and fast timings. A few of us who did the NorthFace 100 just yesterday took this race as a recovery and pacing run with the Sunbirds.

It was air-conditioned relief and congratulations all round as we gathered to exchange experiences about the race, with many Sunbirds reporting very good performances, and acknowledgement that their few weeks of Sunbird training at the hills and trails have paid dividends.  Many photos and exchanges later, we all bid farewell as the traffic were opened at 9:30am. The satisfied bunch of FatBirds could be seen streaming out of the Hall, proudly donning their NBRR 2011 finisher tees, and clutching the well-deserved finisher medal in their hands and on their necks.

This has gone down as a pleasant experience for the Sunbirds and FatBirds, and all thanks to the organizers for the great job and their attention to details. The Sunbirds Had A Good Time Trial. Now for some good rest and active recovery, before we embark onto the second half of the program, beginning with Pace Training in week #7...

Ops Sunbird Week #5: Hill Slopes & Trail Challenge

Photo Slideshow @ AC Leong

As if knowing our toughest challenge in the Sunbird Program to date, the rains came and gave the trails a good washover and provided what was one of the coolest morning starts we have had.  With the Nike and CSC Reservoir races plus a couple of folks feeling under the weather, we had a smaller group of 100 odd Sunbirds, many of whom have come back for more of the trail challenges they have heard.

The Sunbirds came better prepared this time, with hydration belts and packs, x-terrain shoes, and a good breakfast to ensure they can last the whole distance.  After the team and group briefings, we got off to a nice start towards the Northern Trails.  The air was fresh and crisp as we ran along the trails, chit-chatting and enjoying ourselves.  It is always a pleasure to catch up with friends and fellow trainees on their recent exploits as well as preparations for upcoming races and events.

Group 1 was into the zone after 3km, with Group 2 coming from behind as a closely-geled unit running at a steady training-prescribed pace.  Groups 3 and 4 (Happy Group) were able to keep in step in spite of the varied range of capabilities within the group.  The Run Leaders and Guides were kept busy with the winding routes of twists and turns, pointing out the many turning points to the Sunbird trainees, and were energetic enough to motivate and cheer on the runners at the same time...thanks for the solid run-leading and pacing, team :)

After Group 1 have left me in the dust, I stayed near the most challenging part of the route (along SICC) to welcome the rest of the groups running up that stretch of rolling slopes.  That is the stretch that almost always drain off any remaining reserves (if they still had reserves at that point) from the runners, and what I saw was pleasantly surprising - the Sunbirds chugging along the up-slopes steadily, and they were not even panting (hmm, maybe they were holding on to their breath) as they passed me.  After the groups went back into the Northern Trails, I continued on to follow from behind, and all of them were still running along steadily in that final stretch.

 We are constantly impressed with the tenacity and strength of these Sunbirds, who have already had 5 weeks of training under their wings :)  Their mental resilience more than compensated for their lack of experience, and most were able to fulfill the training distances and objectives within regulation time.  At the rate they are going, the Sunbirds will be going into Pace Training phase in week #7 with a strong enough base to sustain their targeted race pace, for a good timing at the SCMS '11.

The coming week will be more rest and recovery as we prepare for the first prelim trial of the Sunbird
Program - next Sunday's New Balance Real Run.  With their trail and hills preparation, NBRR will be a good test of their readiness in terms of physical and cardio strength, and serve as a gauge for the second half of the training program.  We wish all Sunbirds a good run at NBRR, and look forward to start Pace Training with them in a fortnight.

Operation Sunbird 2011 - Follow Our Pace, Win Your Race!

HAMMER: Official Nutrition For Operation Sunbird 2011

Team FatBird is pleased to welcome Hammer Nutrition (Singapore) as the Official Nutrition partner for Operation Sunbird 2011.

Hammer Nutrition is dedicated to providing quality products, information, and support to anyone from the everyday athlete to the professional level endurance athlete.

Hammer Nutrition prides itself in providing to the sports market a complete line of the finest fuels available. Hammer fuels contain only ingredients that promote healthy, steady energy production, with none of their products containing any added simple sugars, artificial flavors or colorings, or any questionable, fad, or unproven ingredients.

Hammer Nutrition fuels are the building blocks the athlete’s personal fitness and athletic success. They offer a full line of endurance fuels, from gels and energy drinks, to recovery and protein powders, and everything in between.

Hammer Endurance Fuel and Supplements

- Energy Gel and Bar

- Isotonic Sports Drinks

- Protein Sports Drinks

- Sports Supplements

Hammer Nutrition Contact

Facebook: http://www.facebook.com/Hammer.Nutrition.Singapore

Email:  info@basecampventure.com

Website:  http://www.hammernutrition.com/

For enquiries, information and knowledge on Hammer Nutrition Products and their usage, feel free to email info@basecampventure.com

 

Ops Sunbird Week #4: The Glorious Hill Slopes

Photo Slideshow By CK CHIN and AC LEONG

It started to rain rather heavily at 4am, setting off what would be the perfect cool weather for Operation Sunbird Week #4's LSD at the Mt. Faber hilly terrain.  The rain had stopped by 7am, and with the skies still cloudy, we were ready for the challenging 14km (HM) and 28km (FM) hills repeats+long run.

In spite of the rain, the Sunbird Running Guides were out in full force, and a good 120 trainees gathered, all ready to get that challenging workout (in the plan) accomplished.  The 4 training groups gel-ed together nicely with sub-briefings on the routes and paces by  the respective Group Leaders.  By 7:30am, we were flagged off and the 4 groups made a charge for a 4km run, followed by the ascent to Mt. Faber.

The HMers were allocated 30min to do the 1.6km Hill Repeats, whilst the FM folks were tasked an hour's worth.  With the tips on hills training still fresh in our minds, we were able to pace ourselves uphill and recover on the down-hills.  The Sunbirds looked very steady and composed, full of energy even though Brother Sun was nowhere to be seen.

Knowing that there would be additional mileage to cover after the hill repeats, the Sunbirds took measured strides and calculated paces.  This group looked very strong, with the HMers covering 3-4 laps and the FMers finishing 4-6 laps, all within regulation time.  After the Hills, The HM runners went on to do about 6km more of rolling hills to reach the finishing point, while the FMers went on for 6km + 5km or 8km more of undulating terrain around the Mt. Faber area.

There was a small snag for those who did not bring hydration along, as the toilet near the top of Mt. Faber was out of service due to renovation.  It served as a timely reminder for us to bring hydration along for more effective water regulation, which can only enhance the training performances.

It could be because of the cool weather, or just that the Sunbirds have gotten stronger and more able to pace themselves, quite a number of the trainees said the run was easier than what we did at MacRitchie Reservoir (MR) two weekends ago.  In order not to disappoint these enthusiastic Sunbirds, we will be visiting the MR area soon for even more trails and slopes.

The Running Guides reported that most of the Sunbirds did very well, and achieved the training objectives of the session in good order.  The running form of the Sunbirds are improving, and with more tips and training on form and posture coming up, we hope all can improve their running form for better performance in the marathon.  In two weeks, the Sunbirds will be going for a time-trial of sorts at the New Balance Real Run, and that would be good feedback on their progress and improvement areas we can work on when we enter the Pace Training phase.