Ops Sunbird week #10: The Biggest Challenge Yet!

It was to be the longest run distance in the training program for the Sunbirds.  The turnout was good as every trainee was using this run as a measure of the preparedness for the big day, as well as a gauge of the chances of them hitting the goal pace - even Group 1 was well represented this morning.  The Sunbird Pacers were also using this as a platform to bring their respective groups on a Optimal Pace Strategy and fine-tune various aspects of the race plan.

Group 4/Happy Group Sunbirds

Group 3 Sunbirds

In view of the different requirements, the respective pace groups were flagged off in 15min intervals from 6:30am.  There were some members of the Happy Group starting at 6:00am.  The maximum allowable time of 4.5hrs should see everyone complete by 11:15am, which incidentally most did.

Group 2 Sunbirds

Group 1 Sunbirds

ECP was a hive of activities with all the training groups and pacers out in full force, coupled with a race event called The Slipper Race.  It was just so much fun waving and cheering when we met up with familiar groups and friends along the way...we only found some quieter time as we entered the Coastal Road stretch...there it was mainly the 130+ Sunbirds up and down on one lane, keeping the other free for the bikers and cyclists.  On the return from shelter 4.5, many of the runners were still looking good and on target optimal pace.

The HM trainees naturally found the going a little tougher this morning compared with the post-rain workout last week, and things did not get easier as brother sun rose higher.  Those who were able to sustain for longer were likely to be following their hydration and nutrition plan to a tee.  The FM enjoyed the shade a tad longer along the 9km (to/fro) stretch along Changi Coastal, before getting whacked by brother sun and sister humidity along the PCN stretch.  To alleviate the stress levels to maintain pace, trainees were given time to do water stops with pauses to the timings.

The Endurolytes certainly gave a boost to some of us after 20km, allowing us to hit back to C4 for 24km at Optimal Pace.  The HM groups were already back by then, with a few exclaiming they had a 'hard day at the office'.  Still, they completed their longest run (with some hitting 23km+) in the process.  The FM groups took a break at 24km, and while it was tempting to just call it a day, their mental stamina allowed them to push on for that next 7km.  If the first 24km did not do much damage, the next 7km was the demon, attempting to drain off whatever reserves and resolve in the FM runners.

Group 3 taking a breather - photo credit Sunbird Cheryl

The Optimal Pace did allow for some drift at this stage, which some of the groups used to good effect.  A number of the stronger runners were able to sustain optimal for the next 7km (after their 2nd wind).  With 31.5km in their belts, more Sunbirds decided to call it a 'good day at the office'. 10 of us went on for that final 5km to cool-down as well as to recover the final group of runners.  By 10.30am, a few runners were feeling the effects of the heat and low hydration/glycogen levels, leading to light-headedness and onset of cramps....nothing that 'slowing the pace down' would not solve, allowing the recovery and possible onset of the 3rd wind.

With the longest run completed for most of the Sunbirds, it now remains for all to have adaptive recovery which will strengthen their endurance and readiness for race day.  It will be quite late at this point to do any more 35km+ long runs without risking injury or low-immunity conditions.  We will begin tapering for the Sunbirds from next weekend, and that can only come as welcome news for all who have diligently made at least 6 training LSDs or more.  Such LSDs take a toll on the bodies and we will need to allow more recovery days to benefit from such 'stresses to the body'.

The Longest Sunbird Done...On-Target Marathon We Will Run!


Photo Slideshows by AC Leong, CK Chin