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!