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.