Photo Slideshow from CK Chin, AC Leong
14km up and down along the Changi Coastal stretch...that would put even hardy runners through some mental challenge not easily forgotten - and that was the menu of the wrap-up LSD for the Sunbirds this weekend, starting from Changi Beach Park.
Not sure if it was because of a few key events (Penang Marathon, Saloman X-Trail, North-East Run or Swissotel Vertical Marathon) or it was with the knowledge of the challenging Sunbird route for this morning, the turnout was probably one of the smallest we have had for the entire series. Still, the Ops Sunbird trainees and Running Guides were bright and early at Changi, all ready to complete their 18km (HM) and 28km (FM) optimal-paced training runs to calibrate for the SCMS on Dec 4.
After the 3 long runs of over 30km for the past weekends, the Sunbirds were still not 100% recovered, although all were looking strong and free-from-encumbrances ;) We started off as a group ala race day conditions, albeit 2 hrs later than the 5hr start-time for FM, to get final conditioning for the sun and heat to better prep ourselves for the difficult 12km final stretch at SCMS. Optimal pace was observed for all the pace groups, with a few even going slightly faster to get a gauge of what they are capable of at this stage.
The first 10km was good as we ran through the shady Changi Beach Park and Coastal Road stretch...the groups kept one another occupied through that 'mentally-challenging' Coastal stretch with some light chatting and sharing of race day plans. The paces were kept optimum and we were feeling great; as the HM Sunbirds did their U-turn at the 9km mark. We gave one another some words of encouragement before the FM Sunbirds went further forward to NSRCC and then F2 toilet for the U-turn and a quick water break.
On the return, the sun was blazing on our backs as we stayed within pace to complete the second phase. Gels and endurolytes were being downed according to our nutrition plan, to provide the necessary fuel and electrolytes to sustain the pace for as far as we could. Shouts of encouragement went out as we passed the different pace groups. By the 20km mark, the heat was beginning to take its toll on the runners with paces dipping, signs of cramping, and some symptoms of muscle tightness and soreness. 
However, with the many weeks of conditioning and training under their wings, most of the Sunbirds were able to activate their reserves and strategies to keep up with the momentum, albeit at slower paces for the second and third winds to take them further forward. Along the Changi Coastal stretch, trainees were able to implement walk-breaks while refueling and rehydrating, something which they have been practising, and eventually saw all of them complete their LSDs within targets. As they crossed the finish at the Changi Shelter this morning, the looks of satisfaction and confidence could be seen in many of the runners, esp. when they are near completion of the Sunbird journey. Those who qualified, proudly collected their Sunbird finisher vests and were already making race day plans.
The heat had made this LSD more challenging than what was originally envisaged. The good news was most of the Sunbirds rose to the challenge well, and in cases where it didn't make sense to push further at the risk of injury, they rightly slowed down or implemented rest breaks. These marathoning skills will put the Sunbirds in good stead to be able to make proper judgement calls on race day to accomplish their missions. With one more final tapering run next weekend, the Sunbirds are more than ready to tackle the year end biggie - The SCMS 2011.
Sunbirds You Are Ready - Follow Our Pace, Win Your Race!
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