tag:blogger.com,1999:blog-40035109547905369362024-03-14T07:11:48.295+08:00Team FatBird | Marathon Pacing, Training and Group RunningMarathon Pacing, Training and Group RunningUnknownnoreply@blogger.comBlogger588125tag:blogger.com,1999:blog-4003510954790536936.post-74695230537674537012016-03-20T14:03:00.001+08:002016-03-20T14:03:03.249+08:00Falcons & NightHawks Ruled This Night<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">It was the longest night training run for the <b><a href="http://www.opsnighthawk.com/" target="_blank">NightHawks</a></b> and <b><a href="http://www.opsfalcon.blogspot.sg/" target="_blank">Falcons</a></b>, who made their way to the start point at SAFRA Mt. Faber.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Falcons who were in week #9 were scheduled to complete their longest run of 21km (HM) and 35km (FM) while the NightHawks were into week #3 of basebuilding and conditioning for the night.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We started promptly and headed to Labrador Park for the 6km loops around Keppel Marina and Labrador. The windy night offered some respite for the runners as we paced one another in our respective groups for the demanding workout session.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The serenity of the night was only broken by the occasional cheers of FatBird groups running past one another and when we run past the Happy Group with their nice music playing through one of the mini speakers.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">The pace were manageable for the first half of the training, with the Falcons moving to Optimal Pace in the second part of their run. A test of their fuel plan was the order of the day as a number of trainees who had too little for dinner found themselves fatiguing after 15km of running</span>.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Still, the motivation of training in pace groups helped them to persist along to complete the requirements of the night run. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">All the participants did well to complete their training by 10:00pm, with ample time to spare for a quick change and catch the transport home for a nice hot bath and stretching out those tired legs.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The NightHawks and Falcons came away with a number of lessons of night running, chiefly in the areas of visibility and perception of distances and paces, fueling and hydration requirements, as well as the relatively humid conditions of the night.</span><br />
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><i>The NightHawks & Falcons Ruled This Night</i></b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.10153995963515350.1073741925.294062410349&type=3" target="_blank">Photos by FatBird Chin</a></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-85174817203297419932016-03-13T13:01:00.000+08:002016-03-13T13:03:12.281+08:00NightHawks and Falcons tackled the twin hills of Mt Faber<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgew92BZGh5Dak-v-nI34i4Mp8II-mCB4_BgU5Ddh-0_uaV2ic2zrY_cmMwwowAQdcgiY5RGOG1Se5Plt6C2mdtr9JdS8bO_ySnFO2169E87SeIF4EuNhhqM3tFSDzDTet6_fupmR27GG31/s1600/U18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgew92BZGh5Dak-v-nI34i4Mp8II-mCB4_BgU5Ddh-0_uaV2ic2zrY_cmMwwowAQdcgiY5RGOG1Se5Plt6C2mdtr9JdS8bO_ySnFO2169E87SeIF4EuNhhqM3tFSDzDTet6_fupmR27GG31/s640/U18.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">After last weekend's kickoff of the <b><a href="http://www.opsnighthawk.com/" target="_blank">Sundown training program</a></b> at ECP, this week we had the <b><a href="http://www.opsnighthawk.com/" target="_blank">NightHawks</a></b> and <b><a href="http://www.sundownmarathon.com/" target="_blank">Sundown Pacers</a></b> move to the Western Hills area for some strength and base buildup.</span> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">They were joined by the Falcons who were already into their 8th week of training (Marathon Pace now) attempting 18km and 30km of rolling hills and repeats.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The training started in fine weather after a briefing of the training objectives, with the respective groups of trainees and Pacers proceeding to Labrador Park for their first set of hills repeats with the 2.2km Figure-8 route.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For a number of new trainees, this was an eye opener as they chugged up the slopes of Labrador Park. The other trainees who have trained there before were pacing well and moderating their effort and fuel for a sustained workout.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The spirits ran high as usual with all the groups working hard as united teams, and each time they pass fellow FatBirds, they would give the thumbs up and cheer for one another. It is always so much fun and motivation to train as groups. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With the number of hill repeats varying among the different groups, the Half Marathoners exited Labrador Park after doing their requirements to proceed to the next hill objective, the 1.6km Mt. Faber loops.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After an energy-sapping segment at Labrador Park, the long run-up provided another challenge to the <b><a href="http://www.opsnighthawk.com/" target="_blank">NightHawks</a></b> and <b><a href="http://www.opsfalcon.blogspot.sg/" target="_blank">Falcons</a></b> as it drew more reserves from their tiring legs and bodies.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Once up to the Mt. Faber Car Park, they went for the required number of 1.6km loops of ups and downs the Jewel Cafe at the top, taking care to manage their paces and forms. The trainees capitalized on their new-found knowledge of uphill and downhill running by practicing tips from the trainers and pacers.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">After a good 30min-60min at Mt. Faber, the second hills repeat challenge was completed much to the satisfaction of the trainers, before proceeding back to the SAFRA Mt. Faber ClubHouse with another 3-4km of rolling hills.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The heat from the sun was already bearing on the tired NightHawks and Falcons, but the determination to maintain pace allowed all the trainees to complete the morning's 15km-30km in good shape.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The isotonic drinks and bananas were welcomed refreshments at the finish point. Pointers and tips were exchanged between the respective trainers and trainees, mostly about running form and injury prevention.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The training session went very well in spite of the challenging terrain and weather conditions. As they often say, "What does not kill you, can make you stronger".</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We are looking forward to Week #3 for Ops NightHawk where we will be doing night training by the waterside of Keppel Marina and Labrador Park.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Runners who are preparing for Sundown Marathon and Phuket Marathon are welcome to join our 12-week structured marathon training to give yourselves a leg-up for a good performance on race day. Information and Registration can be found at www.OpsNightHawk.com.</span><br />
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><i>The NightHawks & Falcons survived the twin hills of Mt. Faber</i></b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.10153973262465350.1073741924.294062410349&type=3" target="_blank">Photos by FatBird Onin</a></b></span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-19263376176916075122016-03-07T07:00:00.000+08:002016-03-07T13:06:07.266+08:00OSIM Sundown Marathon 2016 Lead Up Training Run #1<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">More than 200 <b><a href="http://www.sundownmarathon.com/" target="_blank">Sundown runners</a></b> assembled at the Playground @ Big Splash on Saturday evening for the first <b><a href="http://www.sundownmarathon.com/sundown-lead-up-runs-are-back/" target="_blank">OSIM Sundown Marathon Lead Up Run</a></b> with much excitement and enthusiasm.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">They were not disappointed as the friendly Sundown Marathon Pacers were on site to welcome them into their respective pace groupings (HM - 2:00h, 2:15h, 2:30h and FM - 4:00h, 4:30h, 5:00h, 5:30h, 6:00h). After a welcome briefing by <b><a href="https://www.facebook.com/Team.FatBird/" target="_blank">Team FatBird</a></b> Chief Trainer, the participants were led through a bout of dynamic warm up with basic running drills by the Sundown Pace Leaders</span>.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">After the group photos, each of the pace group leaders with their runners were lined up and flagged off, all with smiles and cheers as they ran along as groups </span><span style="font-family: "arial" , "helvetica" , sans-serif;">towards the coast of ECP turning into Fort Road direction.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This being the first of the series of 3 lead up runs to progressively build up the marathoners' aerobic base for a solid night race, the pace set was a more conservative Basebuild Pace to ease the runners into the groove before increasing the pace and distance at the next lead up run in April.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The groups of Sundown runners led by the Sundown Pacers were very comfortable and enjoying the sunset in the horizon, As they ran, there were coordinated shouts of "Who Are You? Sundown Runners!...What Are You? Limitless...Sundown Runners, Hooh Haah!"</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">It was fun as the runners warmed up to one another and it wasn't before long that we reached the first hydration point near CarPark D, and time for the Half Marathon runners to turn back for their 9km required distance. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Full Marathoners proceeded at pace towards CarPark F2 and then the Sailing Centre where we were welcomed by the second hydration point set up by the Sundown Organizer. The iced-cold isotonic drinks tasted so good as we did a quick break before turning back for the home stretch.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Dusk came by the time we reached 13km as the Sundown runners kept within their respective groups in relatively windy conditions, all remaining strong and energetic. The Sundown Pacers were doing a great job of watching out for runners going too fast as well as 'sweeping' the rear to ensure no runner is left behind.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Before long, the first two groups of runners reached back to the start point at Playground @ Big Splash, with the HM completing 9km and the FM completing 18km. The thirsty and tired runners helped themselves to isotonic drinks and bananas to replenish their body resources.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Sundown Pacer and Trainer, Arnel conducted a very good round of cool-down stretches for all competed groups to ease off the tired leg muscles, which will aid recovery and avoid delayed onset of muscle soreness (DOMS).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The whole lead up run session ended at 8:45pm, to the satisfaction of the Sundown runners who got in a good paced run as well as having received some pointers from the Pacers, making it a fruitful workout for them.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">With the first lead up run at BaseBuild Pace successfully completed, we look forward to the second lead up run on 9 April 2016 where we will be doing longer distances of 14km and 26km at Marathon Pace (MP).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We encourage all Sundown Marathon participants to Register for the lead up runs and join the Official Sundown Marathon Pacers for yet another exciting training run in the night HERE!</span></span><br />
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><i><b>Sundown Runners Hooh Haah!</b></i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>Photos by FatBirds:<br /><a href="https://www.facebook.com/media/set/?set=a.10153952850710350.1073741922.294062410349&type=3" target="_blank">Chin (Album 1)</a><br /><a href="https://www.facebook.com/media/set/?set=a.10153952311595350.1073741918.294062410349&type=3" target="_blank">Onin (Album 2)</a></b></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-52024577813133133872016-03-04T20:10:00.004+08:002016-03-04T20:18:46.545+08:00Run Paradise, Run Phuket Marathon 2016!<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-2yrzcgv2dTs/Vtl5yrLUqQI/AAAAAAAAmdk/QC8XzGAdUws/s1600/Phuket%2BBrochure%2Bfor%2BFatbird%2B-42Race%2B%2528Final%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="637" src="https://1.bp.blogspot.com/-2yrzcgv2dTs/Vtl5yrLUqQI/AAAAAAAAmdk/QC8XzGAdUws/s640/Phuket%2BBrochure%2Bfor%2BFatbird%2B-42Race%2B%2528Final%2529.jpeg" width="450" /></a></div>
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<b><span style="color: red; font-size: large;"><a href="http://42race.com/phuket-info/" style="background-color: yellow;" target="_blank">REGISTER FOR INFORMATION WORKSHOP HERE!</a></span></b></div>
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<span style="font-size: large;"><a href="http://www.42race.com/" target="_blank"><b>42Race</b></a> and <b><a href="https://www.facebook.com/Team.FatBird/" target="_blank">Team FatBird</a></b> are bringing you a Run In Paradise (<b><a href="http://phuketmarathon.com/" target="_blank">Phuket Marathon 2016</a></b>) at special package rates for Team FatBird runners.</span><br />
<span style="font-size: large;"><span style="font-size: medium;"><br /></span>
<span style="font-size: medium;">Join us for an <b><a href="http://42race.com/phuket-info/" target="_blank">information workshop on 19 Mar</a></b> where we will share with you details of the Phuket Marathon and why you should hop on this running vacation with family and friends in June.</span></span><br />
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<b><span style="color: lime; font-size: x-large;"><i>Run Paradise, Run Phuket Marathon!</i></span></b></div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-74287040592207440692016-03-01T00:00:00.000+08:002016-03-01T14:45:05.144+08:00Operation NightHawk 2016: Sundown Night Marathon Training All Systems Go!<span style="font-size: large;">Now in its 9th year, Singapore's largest night marathon - <a href="http://www.sundownmarathon.com/index.php?page=home-marathon" target="_blank">Sundown Marathon</a> looks set to surpass the limits of night running in 2016. You can look forward to another trailblazing running festival and yet another exciting night running event.</span><br />
<span style="font-size: large;"><br /><a href="http://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a> is happy to launch <b><a href="http://www.opsnighthawk.com/">Operation NightHawk 2016</a></b> - our tried and tested structured night training program to help you <b><span style="color: red;">Conquer The Night & Beat The Sunrise!</span></b></span><br />
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<span style="font-size: x-large;">The moment you have been waiting for.</span><br />
<span style="color: #3d85c6; font-size: x-large;"><b><a href="http://www.opsnighthawk.com/" target="_blank">Operation NightHawk 2016</a></b></span><br />
<b><span style="color: red;"><span style="color: red;"><span style="color: red;"><a href="https://www.jotform.me/53551168902456" style="background-color: yellow; font-size: xx-large;" target="_blank">Opens For Registration!</a></span></span></span></b><br />
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<a href="https://www.jotform.me/53551168902456" target="_blank"><img border="0" height="458" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBIeZWKxZXx33R2Wc1yGdwdHn-saYBSByY7yYcRzhfCVeyZn_s_-kkb-iWUDCe_D0DdhV6LtRZfeLxlv-xeBhtr84SR5mauU5C8pAoXitEkuf5mEY6ak6KVFFgcOo76J84RPlVMsnByjh/s640/ONHGeneric_RegisterNowS.jpg" width="640" /></a></div>
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<span style="font-weight: bold;"><span style="color: red; font-size: x-large;"><a href="https://www.jotform.me/53551168902456" style="background-color: yellow;" target="_blank"><span style="color: red;">REGISTER HERE!</span></a></span></span></div>
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<span style="color: red;"><b>Operation NightHawk delivers great value with structured training sessions, enhanced equipping discounts to provide you the ultimate night marathon training experience.</b></span><br />
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<span style="font-size: large;"><span style="font-weight: bold;"><a href="http://www.opsnighthawk.com/" target="_blank">OPERATION NIGHTHAWK</a></span> - Comprehensive Marathon Training Package price inclusive of:</span><br />
<span style="font-size: large;">1. 12-week Team FatBird Flight-Zones™ Night Marathon Training Program.</span><br />
<span style="font-size: large;">2.</span><span style="font-size: large;"> Heart-Rate & Pace Training sessions.</span><br />
<span style="font-size: large;">3.</span><span style="font-size: large;"> </span><span style="font-size: large;">Weekday tempo and Weekend long runs with the group</span><br />
<span style="font-size: large;"> </span><span style="font-size: large;"> </span><span style="font-size: large;">• Workout sessions focus on building strength and endurance </span><br />
<span style="font-size: large;"> for the HM and FM distances, with a </span><span style="font-size: large;">good mix of tempos, </span><br />
<span style="font-size: large;"> hills, repeats, trails, coupled with weekend LSD and pace </span><span style="font-size: large;">runs.</span><br />
<span style="font-size: large;"> </span><span style="font-size: large;"> </span><span style="font-size: large;">• Experienced Marathoners and Pacers leading and guiding the </span><br />
<span style="font-size: large;"> runs<br />4.<span style="font-size: large;"> </span><span style="font-size: large;">Weekly training</span></span><span style="font-size: large;"> tips on Managing & Preventing Running </span><span style="font-size: large;">Injuries, </span><span style="font-size: large;">Running Performance, Sports Nutrition.</span><br />
<span style="font-size: large;">5.<span style="font-size: large;"> </span></span><span style="font-size: large;"> </span><span style="font-size: large;">Isotonic Drinks/Refreshments after long runs.</span><br />
<span style="font-size: large;">6. Special discounts on sponsors' products like nutrition, hydration </span><span style="font-size: large;">systems, foam rollers</span><br />
<span style="font-size: large;">7. eCertificates/Awards of completion/achievement.</span><br />
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<span style="font-size: large;">Training will begin on </span><b style="background-color: red; font-size: x-large;">5 March 2016</b><span style="font-size: large;"> for successful applicants.</span></div>
<span style="font-size: large;"><span style="font-weight: bold;"><a href="http://www.opsnighthawk.com/p/schedules.html" target="_blank">Click HERE</a></span> for Training Dates/Schedules for your planning purposes.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">** Training mainly start/end from <b><span style="color: #3d85c6;">East Coast Parkway, MacRitchie Reservoir Park & SAFRA Mt. Faber</span></b></span><br />
<b style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><span style="color: red;"><br /></span></b><span style="font-size: large;"><span style="font-weight: bold;"><a href="http://www.opsnighthawk.com/p/faqs.html" target="_blank">Click HERE</a></span> for Frequently Asked Questions.</span><br />
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<span style="color: red; font-weight: bold;"><span style="color: red;"><a href="https://www.jotform.me/53551168902456" target="_blank"><span style="background-color: yellow; color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">REGISTER for limited slots HERE!</span></a></span></span></div>
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<span style="font-size: large;">Please <span style="color: red; font-weight: bold;">email to training@teamfatbird.com</span> for any clarifications or queries.</span></div>
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<span style="color: #ff9900; font-weight: bold;">About Team FatBird:</span></div>
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<span style="color: #ff9900;">Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit </span><span style="color: #ff9900;"><b>www.teamfatbird.com</b></span><span style="color: #ff9900;"> and </span><a href="https://www.facebook.com/Team.FatBird" style="color: #ff9900;"><b>Team FatBird facebook</b></a><span style="color: #ff9900;">.</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-53807394657518941162016-02-23T13:34:00.002+08:002016-02-23T13:41:20.494+08:00i-Run @ Launch of CarFreeSundaySG<div style="text-align: left;">
<span style="font-size: large;">Every last Sunday of the month, the Civic District will be transformed into a cyclist-friendly, walkable and activity-filled public space with something for everyone at Car-Free Sunday SG on 28 February 2016.</span></div>
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<b><a href="https://cprmsadfs.hpb.gov.sg/HPBOnline/events.aspx?program=irun" style="background-color: yellow;" target="_blank"><span style="background-color: yellow; font-size: x-large;">REGISTER HERE</span></a></b></div>
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<a href="https://3.bp.blogspot.com/--taMtaA35eY/Vsvs8qv_JzI/AAAAAAAAmb0/yhyGKD7hKd8/s1600/Car%2BFree%2BSunday-EDM_170216.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="1155" src="https://3.bp.blogspot.com/--taMtaA35eY/Vsvs8qv_JzI/AAAAAAAAmb0/yhyGKD7hKd8/s640/Car%2BFree%2BSunday-EDM_170216.jpg" width="600" /></a></div>
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<span style="font-size: large;">With cars off the roads, the streets will come alive for families, joggers and cyclists who can look forward to activities ranging from mass aerobics, kid-friendly sports to a breakfast picnic.</span><br />
<span style="font-size: large;"><br />
</span> <span style="font-size: medium;"><b><a href="https://www.ura.gov.sg/MS/publicity/events/Car-Free-Sunday-SG.aspx" target="_blank"><span style="font-size: x-large;">Full Details HERE</span></a></b><span style="font-size: large;"> </span></span><br />
<span style="font-size: large;"> </span><br />
<span style="font-size: large;">Come join Team FatBird for the launch of i-Run @ CarFreeSundaySG on 28 Feb 2016.</span><br />
<span style="font-size: large;">Date: 6:45am at at every Last Sunday Of The Month</span><br />
<span style="font-size: large;">Venue: Entrance of National Gallery Singapore (St Andrew’s Road / Connaught Drive)</span><br />
<span style="font-size: large;">Nearest MRT: City Hall / Raffles Place MRT</span><br />
<span style="font-size: large;">Map: http://goo.gl/34kV5u </span><br />
<span style="font-size: large;">Distances: 3Km, 5Km or 7Km</span><br />
<span style="font-size: large;">Baggage Drop & 100Plus drinks provided FOC post-run.</span><br />
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<div style="text-align: center;">
<b><a href="https://cprmsadfs.hpb.gov.sg/HPBOnline/events.aspx?program=irun" target="_blank"><span style="background-color: yellow;"><span style="background-color: yellow; font-size: x-large;">i-Run CarFreeSundaySG</span></span></a></b><br />
<b><a href="https://cprmsadfs.hpb.gov.sg/HPBOnline/events.aspx?program=irun" target="_blank"><span style="background-color: yellow;"><span style="background-color: yellow; font-size: x-large;">REGISTER HERE</span></span></a></b></div>
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Join the <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird Facebook Page</a></b> and <b><a href="https://www.facebook.com/groups/203772456309555/" target="_blank">i-Run Facebook Group</a></b> for information updates of i-Run locations, schedules and photos.<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-58602733531705055112016-02-22T00:34:00.000+08:002016-02-22T00:34:36.865+08:00Sundown Marathon Pacers & Falcon Runners<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The <b><a href="http://www.opsfalcon.blogspot.sg/" target="_blank">Falcons</a></b> and <b><a href="http://www.sundownmarathon.com/" target="_blank">Sundown Marathon Pacers</a></b> did a combined trials and training long run at the forested roads of MacRitchie and Peirce Reservoir Parks this Sunday. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">It was week #5 of marathon training for the Falcons, who were scheduled to do 16km (HM) and 28km (FM) with a transition built-in to move from Basebuild Pace (BP) to Marathon Pace (MP) midway to have the effects of a negative split.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We were blessed with very cool temperatures after a whole day of rain the previous day, even with the sun breaking in on our heads and shoulders. After a short focus tip on running form, the respective groups discussed with their team members before setting off to meet the morning's training objectives.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The slower start for the first half of the run helped us warm up well for the challenges of the rolling hills inside Upper Peirce Reservoir (UPR). The HM and FM groups looked very strong even when cresting the uphill slopes, with well managed paces and good running form.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The HM groups enjoyed their workout inside UPR, which they rarely get to do since they always turn back earlier with the forested Northen Route option. This morning's run out along Upper Thomson Road allowed the extension into UPR for the rolling hills run to strengthen them physically and mentally.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The FM groups had to do a total of 3 loops of the 5km rolling slopes, with about 18 slopes to complete inside UPR before coming back out along OUTR to return to MR along Upper Thomson Road. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After the initial segment of flattish road where many tended to run a little faster than assigned, all Sundown Pacers managed their targeted paces well once they settled inside UPR and all groups did consistent target pacing as unified teams.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Falcon trainees were running strong after 4 weeks of base-building, and all looked very comfortable even when tackling the UPR rolling slopes.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">All runners and Pacers returned by 10:45am looking very strong, and with reserves in their tanks - evident of a well managed effort for their scheduled paces and distances. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">With the second selection trials completed, we are pleased to have a very strong balance of Sundown Marathon Pacers confirmed in all of the Pace groupings of HM (2:00h, 2:15h, 2:30h) and FM (4:00h, 4:30h, 5:00h, 5:30h, 6:00h). This batch of Sundown Pacers are looking very strong and committed, and will be priming themselves for their first Pacer task on 5 March - 1st Sundown Lead Up Training Run.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Falcons are on track for their journey towards 2XU Compression Run and the Japanese and Korean Marathons at end February and March. Those Paris and Boston bound will have a few more weeks of good conditioning before tacking their major races in April.</span></div>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif;"><b><i><span style="font-size: x-large;">The Sundown Marathon Pacers Team Is On A Roll!</span></i></b></span></div>
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<span style="color: lime; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><i>The Falcons Are On Track!</i></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>Training Photos By FatBird Trainers <a href="https://www.facebook.com/media/set/?set=a.839536809525895.1073741867.350874378392143&type=3" target="_blank">CK Chin</a> and <a href="https://www.facebook.com/media/set/?set=a.839632296183013.1073741868.350874378392143&type=3" target="_blank">Onin</a></b></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-37765990888958402192016-02-05T13:13:00.001+08:002016-02-05T13:18:25.373+08:00Happy Chinese New Year 2016! 恭喜发财 万事如意<div class="separator" style="clear: both; text-align: center;">
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-80088335470774666092016-02-03T00:00:00.000+08:002016-02-05T13:13:59.955+08:00Operation NightHawk 2016: Sundown Marathon Training<span style="font-size: large;">Now in its 9th year, Asia's largest night marathon - <a href="http://www.sundownmarathon.com/" target="_blank"><b>Sundown Marathon</b></a> looks set to bring us more of the excitement and delightful challenges of night running in 2016. Marathoners and Runners can look forward to yet another trailblazing night running festival!</span><br />
<span style="font-size: large;"><br /><a href="http://www.facebook.com/Team.FatBird" target="_blank"><b>Team FatBird</b></a> is happy to announce the return of <b><a href="http://www.opsnighthawk.com/">Operation NightHawk 2016</a></b> - our tried and tested structured night training program to help you <b><span style="color: red;">Conquer The Night & Beat The Sunrise!</span></b></span><br />
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<span style="background-color: yellow; font-size: x-large;"><span style="color: red; font-weight: bold;">Registration Opens </span><u style="color: red; font-weight: bold;">15 February 2016</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Please email to <span style="color: #00cccc;"><b>training@teamfatbird.com</b></span> with </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Subject: ONH2016<br />Name:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Contact No:</span><br />
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: italic; font-weight: bold; text-align: center;">Follow Our Pace, Win Your Race!</span></div>
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<span style="color: #ff9900; font-weight: bold;">About Team FatBird:</span></div>
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<span style="color: #ff9900;">Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit </span><span style="color: #ff9900;"><b>www.teamfatbird.com</b></span><span style="color: #ff9900;"> and </span><a href="https://www.facebook.com/Team.FatBird" style="color: #ff9900;"><b>Team FatBird facebook</b></a><span style="color: #ff9900;">.</span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-80026485360148507582016-01-17T14:12:00.002+08:002016-01-17T14:16:56.227+08:00Falcons Off To A PowerFLIGHT Start<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnJXuPqi50R0YzsgaWuptyzymL1oIKlR-DXcuGqFSFpVoB5mc73rJgNZz4ZTlMfSWnJDx6KOrjuiH_T_uAxHd6684g7GIq4Bbvc2njQV6BHl5dbrMXO32CH20J8n2s9PGSyoAeFYker15-/s1600/MAIN1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="427" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnJXuPqi50R0YzsgaWuptyzymL1oIKlR-DXcuGqFSFpVoB5mc73rJgNZz4ZTlMfSWnJDx6KOrjuiH_T_uAxHd6684g7GIq4Bbvc2njQV6BHl5dbrMXO32CH20J8n2s9PGSyoAeFYker15-/s640/MAIN1.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><b><a href="http://www.opsfalcon.blogspot.sg/" target="_blank">Operation Falcon</a></b>, marathon training for 2XU Compression Run and overseas marathons (Tokyo, Seoul, Boston) got off on good footing at Parkland Green, ECP on Saturday morning. </span> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWEJksTgLESN9kKMzNqKBfgPyP9nb0u8hgyap-lxFyImG0VRagmDuPGEgE32XTfDpv4xihFV_2gIwNSrMSjoI7GnHfo5U3VK6on3_iVXF-jx-oHJJvYSOazvDemGoDjucrWOibhiv7ozqw/s1600/U16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWEJksTgLESN9kKMzNqKBfgPyP9nb0u8hgyap-lxFyImG0VRagmDuPGEgE32XTfDpv4xihFV_2gIwNSrMSjoI7GnHfo5U3VK6on3_iVXF-jx-oHJJvYSOazvDemGoDjucrWOibhiv7ozqw/s640/U16.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFea9lY1NtfNfe2UdRF6lriWM712PiqMMuwT1XcOa_dTtY_2AsAbK-EvxFEbDg17GXtctsgoK8pVcgrLD4AkobZQCZJ8P4p_eyhOqn7AvE5TEcxAoKA9g-54AObjU-2wR8fxvnxPmZ4nUH/s1600/U11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFea9lY1NtfNfe2UdRF6lriWM712PiqMMuwT1XcOa_dTtY_2AsAbK-EvxFEbDg17GXtctsgoK8pVcgrLD4AkobZQCZJ8P4p_eyhOqn7AvE5TEcxAoKA9g-54AObjU-2wR8fxvnxPmZ4nUH/s640/U11.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was great to welcome the new flock of trainees, many familiar faces returning to better their 2015 performances for the new year, as well as new runners who were joining us for the first time in the hope of achieving their marathon goals in 2016.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigi-Lnh9iosbSeZ3arRfDqatmomc0QXXvNBNNKCTWu0-5Imykdvi9maJ-3lg7fhwWT9e5YlaBlabVTb1-aC2C5I9k3wfnED5BSCzC_hyKQsidfkLnz52GTHZYf4NRyeytKOEqwgV_28EiU/s1600/U23.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigi-Lnh9iosbSeZ3arRfDqatmomc0QXXvNBNNKCTWu0-5Imykdvi9maJ-3lg7fhwWT9e5YlaBlabVTb1-aC2C5I9k3wfnED5BSCzC_hyKQsidfkLnz52GTHZYf4NRyeytKOEqwgV_28EiU/s640/U23.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A customary welcome and program briefing was conducted, before the respective training groups were flagged off for their respective HM and FM training distances. These weekend long runs will be the staple of the Falcon training program to build up a strong aerobic foundation for all participants.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiannJXkT8aqoqb-z7EeEOR-WEvJauSg32qewX5S4P17q3f7RPnhXcojR1I_dPQQJdATED82Tufm7Qktht3Iz0wuPw_dgf4dVs7S-7s9JNNuTD_R6iDVOILMQIYj5F6XtQ2IJOdVnQ5-z4F/s1600/U26.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiannJXkT8aqoqb-z7EeEOR-WEvJauSg32qewX5S4P17q3f7RPnhXcojR1I_dPQQJdATED82Tufm7Qktht3Iz0wuPw_dgf4dVs7S-7s9JNNuTD_R6iDVOILMQIYj5F6XtQ2IJOdVnQ5-z4F/s640/U26.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Coupled with the hills workouts and weekday tempos, the Falcons can expect to enhance their speed endurance to maximize their marathon potential in 12 weeks of structured build up.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Falcons were pretty happy to start off with Basebuild pace and were obviously enjoying themselves with the constant chatting and smiling whenever they catch sight of the camera person.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The stretch along East Coast Parkway (ECP) is always a favourite for easy runs and pacing as there are less elements to contend with and the distances are known with a good network of public toilets and drinks dispensers. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EdXt00LpsVTmrU8ytV0pgvfYcRytF-JdM95xykfeDFTvfRQB_ucwxKmaQa1allOBQAAKeMnlJCeMwoi1Gfbzpf1yc4F9EgNpNniyH_coQshLXhXMZ0EQyKM_ojIwR61gB4ZVpg8-3HBU/s1600/U47.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EdXt00LpsVTmrU8ytV0pgvfYcRytF-JdM95xykfeDFTvfRQB_ucwxKmaQa1allOBQAAKeMnlJCeMwoi1Gfbzpf1yc4F9EgNpNniyH_coQshLXhXMZ0EQyKM_ojIwR61gB4ZVpg8-3HBU/s640/U47.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Over the course of the 12-week training, we will be using various terrain in Mt. Faber, MacRitchie Reservoir Park, Sports Hub and of course ECP.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Falcons completed their first training run with strength and quiet confidence. They were shown some stretching techniques by the trainers and ended the session with stretching and mini debriefs.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Those who are looking for a proven marathon training program are welcome to <b><a href="https://www.jotform.me/53401153688455" target="_blank">sign up</a></b> for <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Ops Falcon</a></b> to train for a successful race - <b><a href="https://www.jotform.me/53401153688455" target="_blank">Register Here For Training</a></b>!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Got Off To A Smooth PowerFlight Start!</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/photos/album/download/file/?album_id=820553644757545&notif_t=photo_album_download" target="_blank">More Photos by FatBird CK Chin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-18551458944077546892016-01-11T00:00:00.000+08:002016-01-11T11:05:27.929+08:00OPERATION FALCON 2016: TRAINING BEGINS 16 JAN!<div style="text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Are you looking for a tried and tested marathon training program to help to meet your targets for optimal success at your 2016 races?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.facebook.com/Team.FatBird" target="_blank"><b>Team FatBird</b></a> is happy to launch </span><b style="font-family: Arial, Helvetica, sans-serif;"><a href="http://opsfalcon.blogspot.sg/" target="_blank">Operation Falcon 2016</a></b><span style="font-family: "arial" , "helvetica" , sans-serif;"> - our tried and tested </span><span style="font-family: "arial" , "helvetica" , sans-serif;">12-week FlightZONES</span><sup style="font-family: Arial, Helvetica, sans-serif;">TM </sup><span style="font-family: "arial" , "helvetica" , sans-serif;">and POWER</span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Flight</span><sup style="font-family: Arial, Helvetica, sans-serif;">TM </sup><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">structured training program t</span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">o support your marathon training preparations for 2XU Compression Run, Run 350 and International Marathons (Hong Kong, Tokyo/Okinawa, Seoul, Boston) in 1Q 2016.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">The moment you have been waiting for!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b style="text-align: left;"><a href="http://opsfalcon.blogspot.sg/" target="_blank">Operation Falcon 2016</a></b><br /><b><a href="https://www.jotform.me/53401153688455" target="_blank"><span style="background-color: yellow; color: red;">OPENS FOR REGISTRATION!</span></a></b></span></div>
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<span style="color: cyan; font-size: x-large; font-weight: bold;">Training Starts 16 January 2016!</span></div>
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<a href="https://www.jotform.me/53401153688455" style="font-size: xx-large; font-weight: bold;" target="_blank"><span style="background-color: yellow; color: red;">CLICK TO REGISTER NOW!</span></a></div>
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<span style="color: blue; font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Team FatBird </span><span style="font-family: "arial" , "helvetica" , sans-serif;">FlightZONES</span><sup style="font-family: Arial, Helvetica, sans-serif;">TM</sup><span style="font-family: "arial" , "helvetica" , sans-serif;"> Structured Marathon Training Program 2016</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• A 12-week program comprising of weekday tempo/strength/hills workouts and one weekend long run, weekly.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• Group Workout sessions will focus on building strength and endurance for the 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• Experienced Marathoners and Pacers leading and guiding the runs<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• The FlightZONES<sup>TM</sup> Training System, incorporating heart-rate measurements and progressive paced running<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• The PowerFLIGHT<sup>TM</sup> Training System, incorporating hill repeats and trails/rolling hills</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• Two levels of training – beginners and experienced runners<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace<o:p></o:p></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">• Special Equipping Discount on 2XU Compression products</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• Equipping Discounts and Special Promotions on other Sponsors/Partner products</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">• eCertificates Of Completion/Achievement</span><o:p></o:p></div>
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<b><u><span style="color: cyan; font-family: "tahoma";">Training Fees:</span></u></b><br />
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<span style="font-family: "tahoma";">42km participants pay a fixed contribution...........................<b>$150</b><o:p></o:p></span><br />
<span style="font-family: "tahoma";">21km participants pay a fixed contribution...........................</span><b style="font-family: Tahoma;">$140</b></div>
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<span style="font-family: "tahoma";">Previous Team FatBird Participants......................................<b>$130<span style="color: cyan;">*</span></b><o:p></o:p></span></div>
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<span style="font-family: "tahoma";">Drop-In (Per session), no entitlements.................................<b>$23</b></span><br />
<b><span style="font-family: "tahoma" , sans-serif; font-size: 10.5pt;"><span style="color: cyan;">* Past FatBird fee-paying trainees enjoy discounted pricing</span></span></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-weight: bold;"><a href="http://www.opfalcon.com/p/schedules.html" target="_blank">Click HERE</a></span> Training Dates/Schedules for your planning purposes.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-weight: bold;"><a href="http://www.opfalcon.com/p/faqs.html" target="_blank">Click HERE</a></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> for Program Information and FAQs!</span><span style="font-size: large;"><br /></span><span style="font-size: large;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Please <span style="color: red; font-weight: bold;">email to training@teamfatbird.com</span> for any clarifications or enquiries.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-style: italic; font-weight: bold; text-align: center;"><br /><span style="color: blue; font-size: x-large;">Follow Our Pace, Win Your Race!</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-18205093651460509582016-01-03T06:36:00.003+08:002016-01-03T06:50:01.507+08:00Fat-Blasting Strength & Conditioning Workouts in 2016<div class="separator" style="clear: both; text-align: center;">
<b style="font-family: Arial, Helvetica, sans-serif;"><a href="http://bit.ly/1MIuOuh" style="background-color: yellow;" target="_blank"><span style="font-size: large;">The HPB Lose To Win™ Challenge Opens to new locations in 2016!</span></a></b></div>
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<a href="http://bit.ly/1MIuOuh" target="_blank"><img border="0" height="640" src="http://4.bp.blogspot.com/-t5wZVzyx0mc/VohNXzNmqaI/AAAAAAAAmPU/IJpVXgqKLEk/s640/LTWPOSTER1.jpg" width="566" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the help of qualified weight-management experts fromTeam FatBird, this 8-week programme incorporates Nutrition,Well-Being and Fitness Workshops coupled with 8 sessions of strength and conditioning workouts and group exercises will show you how to get into great shape for a fitter and leaner you in 2016!</span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">We welcome participants for 3 new locations, starting from Jan 2016:</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://goo.gl/z88cwA" target="_blank">Group 203 (Bukit Purmei RC, Telok Blangah vicinity) Schedule</a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://goo.gl/k4OOH2" target="_blank">Group 204 (Sun Plaza Park, East) Schedule</a></span></div>
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<a href="http://goo.gl/AVa2e0" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Group 205 (Labrador Park, West) Schedule</span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;"><b><a href="http://bit.ly/1MIuOuh" style="background-color: yellow;" target="_blank">Sign up for Lose To Win™ TODAY</a></b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Team FatBird</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-61856894315737516942015-11-23T16:57:00.000+08:002015-11-24T12:47:08.505+08:00Jeju Mandarine International Marathon, South Korea<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><a href="http://marathon.hallailbo.co.kr/eng/" target="_blank">Jeju Mandarine International Marathon</a> Race Report by <a href="https://www.facebook.com/Anthony.SumYW" target="_blank">Anthony Sum</a></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Photos from <a href="https://www.facebook.com/Koreatourismorganizationsingaporeoffice/" target="_blank">Korea Tourism Organization</a> & <a href="https://www.facebook.com/Team.FatBird/" target="_blank">Team FatBird</a></b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">It all started when <b><a href="https://www.facebook.com/Team.FatBird/" target="_blank">Team FatBird</a></b> partnered with <b><a href="https://www.facebook.com/Koreatourismorganizationsingaporeoffice/" target="_blank">Korea Tourism Organization (KTO)</a></b> and <b><a href="https://www.facebook.com/dynastytravel/" target="_blank">Dynasty Travel International</a></b> to develop the <b><a href="https://www.facebook.com/KoreaMarathon/" target="_blank">Korea Marathon Series Program</a></b> in 2014 - a comprehensive Korea marathon-travel package for Singaporean runners. <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> has since provided marathon training and given information clinics and workshops about the Korean road races of Chuncheon Marathon, Seoul International Marathon, Daegu Marathon and the scenic and themed marathon races like Jeju Mandarine International Marathon and Gyeongju Cherry Blossom Marathon.</span></div>
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<a href="http://2.bp.blogspot.com/-2Qj60GUwJ4o/Vk9EgVncGWI/AAAAAAAAmHA/S1-3LycRnE0/s1600/U8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://2.bp.blogspot.com/-2Qj60GUwJ4o/Vk9EgVncGWI/AAAAAAAAmHA/S1-3LycRnE0/s640/U8.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">When the opportunity came for me to do the <b><a href="http://marathon.hallailbo.co.kr/eng/" target="_blank">Jeju Mandarine International Marathon</a></b> at the invitation of KTO, I grabbed it with ernest although I had already completed 3 overseas marathons (Taipei SC, Gold Coast Airport Marathon and Sydney Running Festival) this year. Coming off the Sydney Marathon in September, I still had the base to complete another marathon with some tune-up. </span><br />
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<a href="http://1.bp.blogspot.com/-RUb6ecm4xK8/Vk850kvJNqI/AAAAAAAAmEo/wcLeCNUK7r8/s1600/KTO_7936.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-RUb6ecm4xK8/Vk850kvJNqI/AAAAAAAAmEo/wcLeCNUK7r8/s640/KTO_7936.JPG" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIlYWttu240_ah48dYW_WD5BbgZ_osz_WhhlXDsanMqVqgsNZMt9EHzOShWUTI4UZ63TJVFSs3sRffPG9dd-be6ijFkqZQ-1Zrcj3iiJWfmytt3FqrkHhqHzOcbvQ3-vmESS3yi67s-mgQ/s1600/2015-11-08+07.33.02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIlYWttu240_ah48dYW_WD5BbgZ_osz_WhhlXDsanMqVqgsNZMt9EHzOShWUTI4UZ63TJVFSs3sRffPG9dd-be6ijFkqZQ-1Zrcj3iiJWfmytt3FqrkHhqHzOcbvQ3-vmESS3yi67s-mgQ/s640/2015-11-08+07.33.02.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Since doing <b><a href="http://www.teamfatbird.com/2008/11/2008-chosunilbo-chuncheon-marathon.html" target="_blank">ChunCheon Marathon in 2008</a></b>, we have not been to South Korea for another race. I managed to ask Beverly to attempt the Half Marathon along with my Full Marathon to get a first-hand feel of a race we had heard much about. Together with the media and a Dynasty-led travel group of Singapore runners, we had a team of about 15 (a total 26 runners from Singapore participated) signed up for distances of 5km, 10km, HM and Full Marathon. We were happy to hear that we would have our own hospitality tent at the race site for pre-race meet-up and post-race recovery.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We flew Asiana Airlines on Friday night and landed in the morning after a short 6-hour flight to Incheon International Airport. On arrival we were received by the ground travel agent and whisked away for early lunch and some sightseeing before taking a 1-hr domestic flight to Jeju Island. </span><br />
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<a href="http://1.bp.blogspot.com/-uGpJUEX4vC4/Vk9BxiYv5oI/AAAAAAAAmGQ/ARDqCfXYcYQ/s1600/U1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="470" src="http://1.bp.blogspot.com/-uGpJUEX4vC4/Vk9BxiYv5oI/AAAAAAAAmGQ/ARDqCfXYcYQ/s640/U1.jpg" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-3xYANs22pWY/Vk9Bxkl5QeI/AAAAAAAAmGM/-Y61AvRfits/s1600/U2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="440" src="http://2.bp.blogspot.com/-3xYANs22pWY/Vk9Bxkl5QeI/AAAAAAAAmGM/-Y61AvRfits/s640/U2.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">At Jeju Island, we were received warmly by our hosts from Jeju Tourism Organization who provided us immaculate support over the next few days with race support and travel-related arrangements. We had a good time visiting the Alive Museum and was suitably impressed with the technology at the Play Kpop Museum. After a good dinner of Korean BBQ, we checked into the nicely furnished M Stay Hotel, with our race packs already collected.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Tired from a long day of flying and sight-seeing, I flopped into bed after having a nice warm shower and laying out my race gear. The BBQ dinner of beef, pork and loads of vegetables provided the protein and good carbs as fuel for the race. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">As the flag-off of the Jeju Marathon is at 9:30am, we had the luxury to enjoy a good sit-down breakfast of eggs, croissant, cereal and coffee at the restaurant. A group picture in front of the Hotel set the tone for the high spirits of Team Singapore as we boarded the transfer coach provided by our organizers to the race site at the World Cup Stadium.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">There was a hive of activity when we arrived, with many tents put up for different running groups from various countries (China, Taiwan, Singapore) having respectable representation. Colours of Orange, Red, Yellow filled the stage area just outside the Stadium.</span> </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">There was the girl band entertaining the crowd with song and dance, with routines to warm up the crowd. The layout of the race site was friendly, with special changing rooms for men and women</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>The Race</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After all the group photos, checking in my baggage, and a little warm up prep, I lined up up front at the start point. The temperature was a very conducive 21C with a slight breeze. After a few quick announcements, we were flagged off to the sound of the horn by the VIPs, and a flood of confetti provided an exciting mood. Immediately we ran onto the road leading though the township into the highway. As there were lots of room with not a large crowd, I was able to settle into my comfortable 4:50min/km pace.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Korean runners were all serious and competitive, which made for an interesting run as there was nary a dull moment with a crowd to run along. Within the 1st 500m, we were already encountering rolling hills of gradients from 60m-100m of elevation throughout the entire distance. The course was a straight out to-fro of almost equi-distance for all the various race categories, making it easy to follow and having all the runners experience segments of similar challenges and conditions.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">As the Tangerine (Orange) is a famous product of Jeju Island, the runners can see Tangerine bushes with the orange-y fruits all along the course giving that distinct flavour of this race. The 10km runners U-turned first, followed by the Half Marathoners, but not without navigating their fair share of rolling hills before turning back towards the World Cup Stadium for completion.</span></div>
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<span style="color: yellow; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>The Next 10km</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After the Half Marathoners U-Turned at about the 10.5km mark, I proceeded straight ahead only with a sparse few Korean Full Marathoners for company. We bunched together for a bit, and moved into 4:40min/km pace for the next 10km, all giving one another the silent encouragement to maintain the pace in spite of more rolling hills in front. At about the 18km mark, we saw the eventual Champion Kenyan Runner past us, and we cheered one another on with applause and smiles.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I dropped most of the runners with me by the U-Turn at 21km with a HM split of 1:39min, as a few of them dropped their pace back to 4:50min/km. On the turn-around, I immediately faced a steady flow of headwind providing another challenge to the slopes. The sun was also out by then, raising temperatures slightly, however with a balance provided by the cool winds in our faces. I was still feeling good at that point as I began to overtake the slowing runners in front.</span></div>
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<span style="color: yellow; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>21km-32km</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">The next 10km was a matter of sustaining the 4:40min/km pace with refueling and pacing sufficiently to avoid 'bonking' or getting cramps too early. With each hill ascent, there were tiring marathoners to pick off and also shouts of of 'Fighting' (Korean words of encouragement) from school children and enthusiastic supporters. I was still maintaining well till 28km, where the number of slopes drained my energy that I had to slow down to 4:50min/km pace or I might blow out. </span> </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">With the variation providing to different parts of my running muscles, the ups and downs of the course was a boon in helping to stave off any cramping threat - you get advantages even in seemingly challenging situations.</span></div>
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<span style="color: yellow; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>The Final 10km</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">After I passed the 33km mark, I could see the city skyline in the backdrop. The traffic police did a great job of stationing at every turning point on the highway to stop vehicles for the not-too-many marathoners to run through, allowing us to continue with our momentum forward. However, I was slowing to 5:00min/km pace, and yet was overtaking runners in front who seemed to be getting some cramps, possibly from 'over-heating'. </span> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I was cautious not to evoke any cramps and was just happy to slow down even more when tackling the upslopes. I tried to make up for some of the lost time on the downslopes, but even that taxed my quads to an extent I have not encountered at other races - I was just appreciating that it would be good conditioning for my Boston Marathon debut in April 2016, which is known for its 'silent killer' long downslope start.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://2.bp.blogspot.com/-Xzb-95GEoBE/Vk8_ClnPn8I/AAAAAAAAmGA/-r8EJkpZrtk/s1600/KTO_7906.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://2.bp.blogspot.com/-Xzb-95GEoBE/Vk8_ClnPn8I/AAAAAAAAmGA/-r8EJkpZrtk/s640/KTO_7906.JPG" width="640" /></a></span></div>
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<span style="color: yellow; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>The Final 5km</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The steepest slopes came in the final 5km, and that was the point I had to make a tactical decision to walk the steep upslope of about 200m, in order that I can complete the race below 3:30h. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">The final 2km was a run for time as I clipped off a few more runners to complete at the Stadium grounds in 3h29min10sec, to a rousing welcome back by the team from Singapore (who had finished their races earlier). </span> </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">It was not too far off from my Personal Best (PB) Marathon Timing, and I made my second Boston Qualifier (BQ) within a few months. I flew the Singapore flag proudly with Beverly (who also did a very good timing for Half Marathon of 2h4min) at the finish line. I collected the finisher medal and was duly rewarded with a 5g box of tasty mandarin oranges (given to all international race participants).</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We gathered at the Singapore tent, just next to the Taiwan tent, and jointly celebrated our team's successes with 'Black Pork' meat and special Korean fruit juice, and of course lots of group photos together. Most of the runners from Singapore did respectably well in the face of all the rolling hills, as the nice temperature and sense of new challenge provided the impetus for many Personal and Season's Best timings, not to mention the great feeling of accomplishment all can only experience from coming out tops on a challenging course.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Our Jeju Tourism host brought us for a delicious Post-Race lunch of famous Korean Ginseng Chicken, topped with Shio-jiu for a celebration toast for the good run by all, and to give thanks to the great weather we had during the race. That was followed by a wash-up at our Hotel before proceeding on with a recovery walk to the Olle trails to aid clearance of the lactate built-up and reduce leg soreness.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I would like to express thanks to the Korea Tourism Organization and Dynasty Travel for putting together and managing a good marathon-specific travel itinerary for us, and the Jeju Tourism Organization for being such great hosts in coordinating all race matters, communications bridging, as well as bringing us to all the great food places and showing us the numerous sights and delights that Jeju Island has to offer.</span></div>
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<span style="color: yellow; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Positive Race Experience</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Late morning start gave runners more time for proper breakfast and preparations</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Straightforward route with no sharp turns (except for the U-Turn)</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Great weather</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Good Organization</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Sufficient Water Points every 2.5km</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Good traffic control and management</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Accurate distance measurements for all race categories</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Changing rooms provided</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Clear and regular distance markers</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The rolling hills provided sufficient range to stave off cramping from overworked muscles</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Special finisher gift of mandarin oranges</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Printed Finisher Certificates with timings</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Change of terrain to run along more scenic coastal areas will be nice</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Additional English signage for the international participants</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Provide Finisher Tee for the 10K, HM and FM categories</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Finisher Medal should have different sizes and distances denoted for respective categories</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Provision of a few PowerGel (in addition to the banana points) stations for the HM and FM</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Signs to denote upcoming water and fuel points to better prepare tired marathoners</span></div>
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<span style="color: yellow; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Overall Race</b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">With about 3,500 participants, the Jeju Mandarine International Marathon is a cozy run with good organization and management of the race site, race course and traffic control. The atmosphere is conducive for the marathoners, and there was very short waiting time in lines for race start. The reward of a 5kg box of the island's famous Tangerine fruit adds an element of uniqueness to this race. </span> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Overall, I would rate the race course as challenging but the great weather and race atmosphere helped to boost the race to a <b><span style="color: yellow;">should-do race</span></b> for those who are seeking a good overseas run with friends and family, soaking in the pretty scenery and 'happening' activities, and enjoying the fresh seafood and local produce - making it <b><span style="color: yellow;">a wonderful marathon holiday for the health-conscious runner</span></b>. </span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-70798689277967912792015-11-17T22:27:00.001+08:002015-11-17T22:27:32.584+08:00SCMS Training - Sunbird's Longest Flight<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihxK1Vcp9pcKgeBao6aswvJSx2QxFVbJlJQZH0bDOGGfPLh0L1-XhjORnrVhtB0lAOQCOKQGYSpRgvpITeuMa6LVGrf9CK18m-pMj0FfxgxNK-2N8EQnl2vdAOB4zj4a4tUdHi891DsFfZ/s1600/12186712_980646328643097_551590308158645523_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihxK1Vcp9pcKgeBao6aswvJSx2QxFVbJlJQZH0bDOGGfPLh0L1-XhjORnrVhtB0lAOQCOKQGYSpRgvpITeuMa6LVGrf9CK18m-pMj0FfxgxNK-2N8EQnl2vdAOB4zj4a4tUdHi891DsFfZ/s640/12186712_980646328643097_551590308158645523_o.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After a good buildup from last week's 20km (HM) and 32km (FM), the <b><a href="http://www.opssunbird.com/" target="_blank">Sunbirds</a></b> gathered at Parkland Green for our longest training run distances of 21km and 35km at Marathon Pace. This was a time trials of sorts to see where we stand in terms of maintaining race pace for 80-100% of the required race distances.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The briefing was kept short so we could maximize our time on the road. The weather was great after the the past weeks of lousy air caused by Haze. The respective pace groups proceeded steadily towards Gardens By The Bay and then Marina Promontory in high spirits.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The sun's rays beat down on us by 8am, something which we have to prepared for on SCMS race day. The Sunbirds, much stronger than when they first joined FatBird's training 10 weeks ago, kept up with their form and pace to run strongly as a group.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Gatorade hydration points (at the 15km mark) to support the Sunbirds was a welcomed sight for the marathoners. The iced cold taste of Cherry-flavoured isotonic drinks was just great refuel for the tiring runners, who wasted no time to keep up with the target pace after the refreshment.</span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Bananas were provided at the 17km mark to boost the energy reserves of the Sunbirds, who made it all the way back for a good training run. The Full Marathoners headed towards NSRCC along with their respective Sunbird trainers who provided good motivation and advice for race day preparations.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">By the time the Sunbirds U-turned back to Gatorade hydration point at F2, the signs of satisfaction and relief could be seen in their faces as there was just 5-6km remaining to the end of the longest run training. The Gatorade isotonic mix provided the additional boost for the runners to continue to sustain Marathon Pace all the way to Parkland Green for 35km.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Although visibly tired, the Sunbirds still held out strong after 35km of hard running, evidence of their preparedness for good HM and FM at SCMS. A number of Sunbirds stayed behind to get additional tips and sharing on injury prevention and resting and recovery in the Tapering phase we are entering.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Thanks to the clear skies, good support from Gatorade, along with the great attitude of the Sunbirds, Week 10's training was a good success with many aspects of training objectives met. The physical endurance and mental strength of the Sunbirds have gone up a few notches, which will put them in good stead as we enter the Tapering segment of training from next week.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: orange; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><i>The Sunbirds are maxing their potential</i></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.980645928643137.1073741890.127627603944978&type=3" target="_blank">Photos & Collages by FatBird Ronnie</a></b></span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-21125596158071689172015-11-02T01:36:00.001+08:002015-11-02T01:36:11.494+08:00The Sunbirds Achieved Double Happiness At The Hills<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Blessed with the haze reprieve this weekend, the <b><a href="http://www.opssunbird.com/" target="_blank">Sunbirds</a></b> were happy to gather at SAFRA Mt. Faber for one of the most challenging workouts in the Sunbird Program - the double hills repeats of Mt. Faber & Labrador Park Hills.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The run started off in the opposite direction from our usual Mt. Faber (MF) route, proceeding to MF Hills loop for the first set of 1.6km hills repeats. The HM Sunbirds did 2 repeats while the FM Sunbirds completed 5 repeats with an allocated time of 50min.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The weather was rather humid with the thick cloud cover, and by the time we left the Mt. Faber hills for Labrador Park, the sun had started to peek through the skies. Marathon Pace (MP) was averaged for all the timing groups.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Sunbirds looked strong in spite of the few weeks of training disruptions due to the haze menace, pointing to the fact that the trainees did their own 'Ninja' workouts to maintain their cardiovascular fitness as well as their marathon 'physique'.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The 2.4km Figure-Of-8 loops incorporating a challenging hill up the Labrador Tunnels served to tax the Sunbirds who had expended much of their reserves at the Mt. Faber Hills. That was the time that the runners would be stressing their legs and drawing upon fuel and hydration reserves for them to sustain the target paces.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">A small group of runners did the 6km scenic Keppel Marina route to avoid incurring any risk to injury, especially with the few who were having niggles in their ankles and knees. The Sunbirds kept up with their target paces and at the end, 90% of them completed 90% of the training requirements for the morning.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">It was evident that a number of Sunbird trainees, especially the newer ones who have joined us recently, have shed some excess weight, lessening the effort required normally for such a tough workout. With the dedication and commitment put into training, it is always satisfying to achieve the results set out earlier before the start of the program.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">All Sunbirds returned back to the training area by 10:45am, well ahead of the maximum time allocated. There was a good post-run stretching for the HM trainees and also getting tips from the Sunbird trainers regarding injury prevention and running form.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Sunbirds Achieved Double Happiness At The Hills</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.973786149329115.1073741888.127627603944978&type=3" target="_blank">Photos by FatBird Onin</a></b></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-11815053264421091662015-10-18T18:05:00.003+08:002015-10-18T18:05:52.959+08:00Sunbirds kickstart Marathon Pace training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidFZXuoFK81jiQKt8XneZEujKhlUAMxr5et3cxqg_lcPLRL_whcSP784j90GEsIbhMtv6ldLPnvTbQuy2G0Zm40Yg3StqFGNtNv8bGzEhbGJh-bQONfrYWowBJvB5LuNPy2oNq4w8iQrgu/s1600/MAIN1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidFZXuoFK81jiQKt8XneZEujKhlUAMxr5et3cxqg_lcPLRL_whcSP784j90GEsIbhMtv6ldLPnvTbQuy2G0Zm40Yg3StqFGNtNv8bGzEhbGJh-bQONfrYWowBJvB5LuNPy2oNq4w8iQrgu/s640/MAIN1.jpg" width="426" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After 5 weeks of basebuilding, the <a href="http://www.opssunbird.com/" target="_blank">Sunbirds</a> arrive to Parkland Green, ECP for the start of Pace training in Week #6. The haze was kept at bay for most of the morning, allowing us yet another opportunity to get our much needed long pace run in.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Because of the Newton Challenge the following day, there were less Sunbirds as many were resting for a good Newton race. Still, for the many of us who are training for SCMS, we welcomed the clearer air with glee.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The route briefing was short as we wanted to get down to start running before the haze turned against us. The first part of the run was a tad faster than Marathon Pace (MP), mainly due to pent-up energy levels in the run-deprived Sunbirds.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">It was rather cloudy as we ran into Gardens By The Bay, but the psi was mostly at the 100 levels and the air did not feel that bad. Still, a few of us were cautious in our breathing, although it could be more mental than physical effects we were experiencing.</span></span><br />
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<br /><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathon (HM) Sunbirds turned back at the Helix Bridge, whilst the Full Marathon (FM) participants proceeded on to the Marina Promontory before looping back to run back to Parkland Green.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The OSAKA-bound marathoners completed a shorter 16km run, along with the HM Sunbirds as they are tapering for OSAKA Marathon next weekend. Those who were to do Newton Challenge also did a shorter run just to keep the engines warm for a good race on Sunday.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">A handful, mainly in Groups 1 and 2, with a few more from Group 3, went on farther to F2 and PA Campsite before turning back for 30km and 28km respectively. Marathon Pace or slightly faster was maintained by most groups, testimony to the foundation and base of the trainees who have strengthened over the past few training sessions.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">There weren't the usual large groups of runners at ECP, mainly due to the haze bordering on moderate levels, and possibly trending upwards by late morning. That allowed us more free range of access along the pathways, making pace running a lot more smoother.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All Sunbirds with their Group trainers and pacers returned by 10:45am, allowing us to finish training on a positive note and well within regulation time. Many of us were pleased to be able to get our pace training run in, and were already looking forward to the following weekend's run at Sports Hub.</span><br />
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<b><span style="font-size: x-large;"><a href="https://www.facebook.com/media/set/?set=a.967543849953345.1073741887.127627603944978&type=3" target="_blank">Photos & Collages by FatBird Ronnie</a></span></b><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-20662084908430088702015-10-11T20:27:00.001+08:002015-10-11T20:36:30.445+08:00OSB15-5: The Sunbirds Ran Well At The Trails & Rolling Hills<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Weekend #5 was yet another good day for training as the haze levels were kept at bay, allowing the <b><a href="http://www.opssunbird.com/" target="_blank">Sunbirds</a></b> to complete their Basebuild Phase at the trails and slopes of the Reservoir terrain.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The group started off from MacRitchie Reservoir Park after a quick brief, and immediately proceeded along the Northern Trail @ MR in their respective pace groupings. We had a slight change of the route after Northern Trail to skirt past the private road of SICC via the 1.5km Venus Trail.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This trail portion made the overall workout a tad challenging as we normally would run along the concrete road which was a lot smoother. Still, all the Sunbirds were able to keep to their respective Basebuild pace, and if anything, most were running closer to Marathon Pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once into Lower Peirce Reservoir road, we were back in familiar territory. We headed towards Casuarina Road and then Old Upper Thomson Road (OUTR) before the Half Marathon (HM) groups turned back for their 15km requirement of the morning.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Full Marathon (FM) groups proceeded into the rolling slopes of Upper Peirce Reservoir Road to 2 sets of tough hills run, which most of the trainees fulfilled to the trainers' satisfaction. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once the mental 'distraction' were out of their minds, the trainees performed very well to overcome any imaginary obstacles that they might have envisioned before plucking the courage to sustain the good effort.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">By the time we completed the rolling hills repeat, there was only 10km remaining, which boosted the morale of the Sunbirds - it didn't seemed too difficult once we had completed the challenge on hand...a good confidence booster for all.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The run back along the trails were meant to tax the Sunbirds as they would have expended a fair amount of resources after the slopes. The runners would have to draw on their physical reserves and mental strength to tackle the 5km of trails back to the finish, and that was no mean feat.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">"It was the hardest workout I've had in my life", uttered quite a number of newer Sunbirds. They were glad they overcame the challenge presented to emerge stronger and happier that they have accomplished a tough workout.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All the groups completed their morning run by 10:30am, achieving most of the training requirements expected of them in Week #5. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Sunbirds will look forward to Week #6, where we enter the Pace Run Phase, doing longer runs of 70-85% of their race distances at Marathon Pace (MP), conditioning them to eventually sustain a good race pace for the whole duration of their HM and FM races.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Sunbirds Ran Well At The Trails & Rolling Hills</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.964316820276048.1073741885.127627603944978&type=3" target="_blank">Photos by FatBird Onin</a></b></span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-19715148107992897442015-09-28T10:00:00.000+08:002015-10-01T18:14:32.249+08:00Sunbird Week #3: Clearer skies for a good hills run<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a week of unhealthy to hazardous blanket of haze from the Kalimantan fires, the <b><a href="http://www.opssunbird.com/" target="_blank">Sunbirds</a></b> were thrilled to see a drastic dip in psi levels overnight, which meant we could activate session #3 of Ops Sunbird training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There was a reasonably good turnout in spite of the upcoming Straits Times Run and a few overseas races this weekend. As many were joining FatBird training for the first time, the trainers provided an overview of the training program which focuses on building and strengthening the running base in the first half of the program, before progressing on to pace training in the 2nd half.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">After last weekend's hills and trails run, this morning's workout aimed to stretch the resources of the trainees with a rolling hills run sandwiching a 2.4km Fig-8 hills repeat for good measure. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A 5km run at Basebuild Zone (2) into Labrador Park from start at SAFRA MF set the tone for the morning's training requirements. Once into Labrador Park, the respective pace groups went about repeating their 2.4km laps with the hills tunnels in between providing a challenge to raise the effort for many of the Sunbirds.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The cloud cover provided good shade as we tackled the Labrador Park segment, although the humidity was still a contending factor for many of the runners. The experienced Sunbird trainers and pacers led their respective groups of trainees well as evident in most of them sticking closely and pacing steadily as cohesive units.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When the 30min for the HM and 60min for the FM were completed, the runners still had sufficient reserves in them for the 5-6km back to SAFRA Clubhouse. A number of new trainees who did not bring hydration along were feeling the effects of fatigue from dehydration after about 1 hour of running, but this would serve as a learning experience for all to have sufficient hydration for long runs.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The HM trainees completed their 14km and the FM runners completed 26km run back at SAFRA Clubhouse, wearing beaded sweats of perspiration on their faces but exuding a sense of satisfaction of finally getting that long run in (after many days of non-workouts because of the haze situation).</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With week #3 successfully completed, the Sunbirds are confidently progressing on to the next quarter of training with more hills at Mt. Faber next week. We should be expecting more Sunbirds returning back for training in week #4, and hopefully with the haze abated by then, we would be able to finally have a smooth progression training towards our objectives for the <b><a href="http://www.marathonsingapore.com/" target="_blank">Standard Chartered Marathon Singapore (SCMS)</a></b> and a few other overseas marathons like the OSAKA, New York, Chicago, Chiang Mai and Taipei marathons.</span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Sunbirds Were Soaring High In Clear Skies</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.957571700950560.1073741883.127627603944978&type=3" target="_blank">Photos by FatBird Ronnie</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-54109855921102483582015-09-27T13:37:00.003+08:002015-09-27T13:57:05.849+08:00The Straits Times Run @ Sports Hub 2015<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-vUrKDNwZ7HQ/Vgd7h-GYTuI/AAAAAAAAlyE/Hygv2vc8L6E/s1600/O1A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://2.bp.blogspot.com/-vUrKDNwZ7HQ/Vgd7h-GYTuI/AAAAAAAAlyE/Hygv2vc8L6E/s640/O1A.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the gloom and doom situation of the unhealthy Haze levels for the past weeks, it was a blessing when the winds finally turned positive in our favor from Saturday that the STRun Organizers eventually put in a sterling job of conducting the <b><a href="http://www.straitstimesrun.com/" target="_blank">Straits Times Run @ Sports Hub 2015</a></b> in clear skies on Sunday.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b>, once again the official pacers for the STRun had earlier <b><a href="http://www.teamfatbird.com/2015/09/team-fatbird-training-for-straits-times.html" target="_blank">conducted 3 well-attended progressive training runs</a></b> to prepare participants of the 18.45km category for race day, and we sure were happy to report that we accomplished the pacing mission with flying colours (in spite of initial concerns that the race could be canceled due to unhealthy psi levels).</span><br />
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<a href="http://4.bp.blogspot.com/-rgN_AqE6YQE/Vgd5H8djotI/AAAAAAAAlwo/Rc2yd2EPS1Y/s1600/R2C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://4.bp.blogspot.com/-rgN_AqE6YQE/Vgd5H8djotI/AAAAAAAAlwo/Rc2yd2EPS1Y/s640/R2C.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When we received confirmation from the STRun Organizer at 2am that the race was ON (as psi readings remained in < 100 levels), our team was real happy and excited as we made our way to OCBC Arena @ Sports Hub to meet and collect our Pacer bibs and balloons.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Along the way, we could see that the skies was clear and that there were no foul smells of any haze at all. By 3.30am, the RV point was buzzing with activity as we put on our Pacer Bibs and Balloons and took group photos with the equally excited runners as well.</span><br />
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<a href="http://1.bp.blogspot.com/-rUNG-JCuGr8/Vgd5xt79IBI/AAAAAAAAlxI/6ilTQSTkEj0/s1600/StevenHo4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="http://1.bp.blogspot.com/-rUNG-JCuGr8/Vgd5xt79IBI/AAAAAAAAlxI/6ilTQSTkEj0/s640/StevenHo4.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Pacers moved into the starting pens at 4:20am to take up position and shortly, the runners joined us in their respective target timing targets. The MCs were doing a great job of entertaining the runners gathered before the drums and band along with the fitness instructors took over to warm up the crowd.</span><br />
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<a href="http://1.bp.blogspot.com/-evJay7w8P_c/Vgd5oBczYKI/AAAAAAAAlw4/peGPSvjlqwo/s1600/R3B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://1.bp.blogspot.com/-evJay7w8P_c/Vgd5oBczYKI/AAAAAAAAlw4/peGPSvjlqwo/s640/R3B.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The 18.45km race was started off promptly at 5:00am and soon all runners were gathered around their pace groups and running together. The weather was cool and calm as we headed off along Nicholl Highway with lots of chatter and encouragement for the runners and pace groups.</span><br />
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<a href="http://4.bp.blogspot.com/-I2g8bEZodi0/Vgd4T2QKmCI/AAAAAAAAlwA/UWJgC72SODU/s1600/R1A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="360" src="http://4.bp.blogspot.com/-I2g8bEZodi0/Vgd4T2QKmCI/AAAAAAAAlwA/UWJgC72SODU/s640/R1A.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was noticeable this year that all participants were running strongly and enthusiastically, in part due to their pent-up energy levels during the abstinence due to the haze as well as the good vibes of the race. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The hydration points were well stocked-up with water and isotonic drinks and the cheerleaders and marshals were very energetic and motivating when we ran by. By mid-point (9km) of the race, we were settled in comfortably and running a very sustainable pace which we know will bring us to the destination in good stead.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we approached the Marina Barrage, we could hear loud cheers and music from a sizeable group of supporters, which perked up all runners passing through for the important final third of the race. We were charged up by the high-fives, dances, clapping and shouts of encouragement as we proceeded onto Gardens By The Bay East.</span><br />
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<a href="http://1.bp.blogspot.com/-u_qNq4SNkNk/VgeBWlZl3ZI/AAAAAAAAly0/TAt3V5xCtkE/s1600/WP2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-u_qNq4SNkNk/VgeBWlZl3ZI/AAAAAAAAly0/TAt3V5xCtkE/s640/WP2.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 4km remaining, there were some signs of slowing from the runners, and that's where the Pacers kicked into high gear to shout words of encouragement and give the runners a sense of how well they were doing up to that point. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Most of them found the extra resources in them to sustain their paces, and when it was just 2.5km to go (after cresting the small slope), it was a smooth going as we could all see the Stadium grounds and knew we were near to the finish line.</span></span><br />
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<a href="http://2.bp.blogspot.com/-kpHRtO4vDLE/Vgd69EkaryI/AAAAAAAAlx0/AwkKtBD1aRE/s1600/StevenHo6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-kpHRtO4vDLE/Vgd69EkaryI/AAAAAAAAlx0/AwkKtBD1aRE/s320/StevenHo6.jpg" width="240" /></a><a href="http://4.bp.blogspot.com/-kdOb8gJuOmA/Vgd69JQkBaI/AAAAAAAAlxw/1DDOB5h_idQ/s1600/StevenHo7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-kdOb8gJuOmA/Vgd69JQkBaI/AAAAAAAAlxw/1DDOB5h_idQ/s320/StevenHo7.jpg" width="240" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 1-2 min of buffer remaining, the Pacers made good use of the time in the final 500m to encourage and push even more runners into the Stadium to beat their pace targets. We are heartened to see many giving their best efforts and picking up their legs to cross the finish strongly with arms held up high for that victorious pose.</span><br />
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<a href="http://2.bp.blogspot.com/-Yr5vssB-TzE/Vgd-FKfSyeI/AAAAAAAAlyc/_HcU8s7kfss/s1600/M2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="352" src="http://2.bp.blogspot.com/-Yr5vssB-TzE/Vgd-FKfSyeI/AAAAAAAAlyc/_HcU8s7kfss/s640/M2A.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">After collecting the finisher tee and medal, we went onto the spacious carnival in the middle of the Stadium for drinks and bananas, and at the same time caught up with many of the runners for photos and congratulatory messages.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the cool air from the air-conditioned Stadium interior, we felt comfortable and had great fun celebrating with all the STRun Pacers and runners in having many group photos and shouts of victory to end what would be one of the more memorable races we have participated in for 2015.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Kudos to the Straits Times for successfully organizing the <b><a href="http://www.straitstimesrun.com/" target="_blank">ST Run @ Sports Hub 2015</a></b>, and for Infinitus Productions for executing the whole race management and experience to a tee. And of course, a word of thanks to the Team FatBird Pacers who have banded together tirelessly over 8 weeks for Pacer training, Progressive Training Runs and delivering a great job on race morning to bring so many ST Runners to the finish in goal times.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Photo Credits CK Chin, Steven Ho, Rand Yan, Onin Tayson, Wai Pong, Margaret</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-61519437640353372482015-09-25T10:36:00.000+08:002015-10-01T17:59:43.761+08:00Sydney Marathon 2015 - Post Race Delights<div class="MsoNormal">
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<b><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">Post-Run (Sydney Running Festival) account of travel adventures by FatBird Anthony</span></b></div>
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<a href="http://2.bp.blogspot.com/-s4q4_smpDjI/VgKpkcV0VzI/AAAAAAAAluM/_Ne4k9LU2pg/s1600/3U2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="360" src="http://2.bp.blogspot.com/-s4q4_smpDjI/VgKpkcV0VzI/AAAAAAAAluM/_Ne4k9LU2pg/s640/3U2.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Following
an exciting and fruitful <b><a href="http://www.sydneyrunningfestival.com.au/" target="_blank">Sydney Marathon</a></b> where I broke my 8-year marathon
Personal Best (PB) by 10min and Qualified for Boston Marathon (BQ), I joined
the Media trip sponsored by Destination New South Wales (DSNW) for 3 days of
post-race rest and relaxation (r&r) travelling around Sydney and along the
many sights and adventures along the Grand Pacific Drive.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">Sky
Diving </span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">In
what was an unplanned item in my bucket list, I managed to do the exciting
tandem Skydive Adventure at Wollongong. I
was with the media group of 4 led by our tour escort Sally from DNSW and driver
Edmond on a 2-hour scenic drive along the Grand Pacific Drive to the tandem skydiving centre, Sky
Dive the Beach and Beyond. There we
filled in a few declaration forms and were whisked away to gear up, perform
some safety drills and then met with our respective flight captains.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Mine
was Ryan, a large stature of at least 1.5 times my size, who gave me lots of
confidence he would be able to steer me easily while in the air. We took a 20min bus drive to the airport and
waited for another 30min before boarding the smallish plane. As the plane climbed to a maximum height of
14,000 feet, we soaked in the pretty sights of the land below, with our crew
entertaining us with camera and video shots.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">And
before we knew it, the doors opened up, and the first pair of Skydivers just fell off the
sky. This was followed by a few more and
it was my turn at no. 5. I did my drill
before dropping off the plane, strapped on securely to Ryan. I fell through the clouds in a very fast
free-fall, spinning all around, with my mouth opening wide, screaming in
delight. The air was freezing cold, and
in what seemed like eternity (about 30 seconds), Ryan released the parachute
and we slowed down somewhat to enjoy the beauty of the glide and the sights
below.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">After
some maneuvering and lots of aerial photo/video shots, we went for a smooth
landing, capping one of the more exciting adventures I’ve had in this
trip. I didn’t feel scared at all, just
lots of excitement and the feeling of freedom when falling through the clouds
and the sky. </span><o:p></o:p></span></div>
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<a href="http://1.bp.blogspot.com/-68C5fGIzp3o/VgKn_yxNUdI/AAAAAAAAltA/pa_0dCeEhr8/s1600/U1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://1.bp.blogspot.com/-68C5fGIzp3o/VgKn_yxNUdI/AAAAAAAAltA/pa_0dCeEhr8/s640/U1.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">We
were rewarded with a Certificate and a nice compendium of photos and video
capturing the whole sequence of events.
I would certainly recommend anyone coming to Sydney/New South Wales to do the tandem
Skydive with these group of very professional and entertaining jump crew.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">Illawarra
Fly Treetop Adventures</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After
the exciting morning of Skydiving, we had a sumptuous lunch before proceeding
to the Illawarra Fly Treetop Adventures for the Zipline Tour and Treetop
Walk. It is similar to what we have in
Singapore as the Forest Adventure, so for me it is a refresher and opportunity
to do it in a more cooling weather. </span></div>
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<a href="http://2.bp.blogspot.com/-mHD4Jj9INQ8/VgKpNXkBzbI/AAAAAAAAlt8/5QAy2T4J5Eg/s1600/UU2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-mHD4Jj9INQ8/VgKpNXkBzbI/AAAAAAAAlt8/5QAy2T4J5Eg/s640/UU2.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">As
expected, the safety aspects and focus on eco-friendliness while enjoying the
adventure was carefully explained in detail to us. Because it was a weekday, we had almost the
whole forest to ourselves, which we proceeded to complete this very fun and
enjoyable activity in 2 hours flat.
There is also an iFly Adventure for kids, very apt for families with
young children.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">After
a tiring day, we checked into our accommodation for the night at Sebel Bowral
Heritage Park. I must say this was the
most luxurious apartment suite I have stayed in, with very nice amenities and
nice touches to the decoration. Too bad
we had only a few hours to enjoy before moving on to the next place in the
morning. Still, I managed to maximize
the use of the in-room Jacuzzi as well as do a 30min run in the exclusive Gym
all by myself.</span><o:p></o:p></span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;"><span style="color: yellow; font-size: x-large;">Tulip Time & Mowbray Farm Stay</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After
an action-oriented day on Monday, the next day was one of visiting Tulip
Festival & Gardens, Centennial Vineyards for wine tasting, a quaint
restaurant in a book store called the Book Barn nestled in Bendooley
Estate. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The highlight of the day was the
farm stay at Mowbray Park where we got to experience country life in a relaxed
setting, making our own Billy tea and Damper bread (which tasted really
nice). I could still the warmth of the
bread and tea glowing inside me, providing comfort to us in that very cold
Spring day.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Although
there were more programs arranged to the Bondi Beach the next day, I had to
leave my media friends to return home for an important event on Thursday. Overall, I thoroughly enjoyed the itinerary
and hospitality accorded to us by Destination New South Wales, with lots of
great tasting food, cushy accommodation settings and thoroughly thought-out
activities which ensured we never had a dull moment during the whole media
trip. </span></span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;"><span style="color: yellow; font-size: x-large;">Adios With Fond Memories</span></b><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With this post-run experience, I
now am better able to appreciate and recommend to our marathoner friends how they can
make the best of their stay in Sydney from pre, in and post-race.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">With
the ScootBiz seat booked, I was able to check into the Scoot Dreamliner rather
smoothly the next morning in spite of the unusual airport strike by the ground handling staff. </span> </span></div>
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<a href="http://1.bp.blogspot.com/-Bf7oIRf2H38/VgKpkwE8CvI/AAAAAAAAluU/5TauZH1--v4/s1600/3U3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="360" src="http://1.bp.blogspot.com/-Bf7oIRf2H38/VgKpkwE8CvI/AAAAAAAAluU/5TauZH1--v4/s640/3U3.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">As I waited comfortably at the
lounge composing this short summary of my trip, I looked back the past few days
with good memories. I was already planning on when I would be back to Sydney
again to complete the many sights and tours, and to do the delicious-looking
9km loop at the Mowbray Farm which I missed, and meet with friends whom I have
gotten to know. Overall, it was one
pleasant and productive marathon & media trip for me.</span><o:p></o:p></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-2183191037627152162015-09-23T22:13:00.000+08:002015-10-03T01:35:58.855+08:00FatBirds at the Sydney Running Festival 2015<div class="MsoNormal">
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<b><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">Race Report Of The Blackmores Sydney Marathon 2015 by FatBird Anthony</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">This year being the first that <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> has been
designated as Training Partner for the <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Sydney Running Festival</a></b>, on partnership
with CTC Travel and Destination NSW, I was slated to provide an 8-week tune-up
program for the Singapore participants in the 9km, Half Marathon (HM) and Full Marathon (FM) categories.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">As it was also my first time participating in the Sydney
Running Festival (SRF), I signed up for the Full Marathon to get a full personal feel
for the course which was known to be challenging with it’s fair share of
rolling hills and slopes, and the tough final 10km to max out any marathoner’s
resources.</span><o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The Blackmores Sydney Marathon also received the much
coveted IAAF Gold-Label this year, making it a special event for myself and the
running community from Singapore. Way
back in March, we have conducted a couple of information workshops and a
lead-up run to bring awareness of the event to our Singapore marathoners.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">We are heartened to note that by race day on Sep 20, we had
118 runners from Singapore across the various run categories participating at
the SRF, a 90% increase from 2014’s number of 62 runners.</span><o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/-Zna3n2WwYEc/VgH7hvTt9aI/AAAAAAAAlqA/ougAYQNEr9w/s1600/C3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://2.bp.blogspot.com/-Zna3n2WwYEc/VgH7hvTt9aI/AAAAAAAAlqA/ougAYQNEr9w/s640/C3.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">As part of my preparations for the Sydney Marathon, I begun
watching my weight in a bid to have a better performance and feel of running
lighter, after my slight increase in weight in Dec 2014 caused me to suffer
quite a bit at the Taipei Marathon.
Drawing references from racing weight management gurus like Matt
Fitzgerald, I was keeping tabs on the high-sugary night snacks I was
regularly taking as well and doing longer endurance runs at our FatBird
training operations starting from April.</span><o:p></o:p></span><br />
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<a href="http://2.bp.blogspot.com/-YVcEBRZjfIM/VgKuNzWc8bI/AAAAAAAAlvg/WuF82PFh-Nw/s1600/OKF15-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://2.bp.blogspot.com/-YVcEBRZjfIM/VgKuNzWc8bI/AAAAAAAAlvg/WuF82PFh-Nw/s640/OKF15-2.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">By August, I dropped off 8kg of excess weight, which would
eventually contribute to my scoring my marathon PB after a wait of 8 years, and
for the first time ever, qualified for entry (and eventual acceptance) into the
prestigious Boston Marathon.</span><o:p></o:p></span></div>
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<a href="http://3.bp.blogspot.com/-mpEPmiYRuzs/VgKuN3GprgI/AAAAAAAAlvc/4akspue4_NI/s1600/OKF15-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-mpEPmiYRuzs/VgKuN3GprgI/AAAAAAAAlvc/4akspue4_NI/s640/OKF15-1.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I trained alongside Sydney Marathon participants in <b><a href="http://www.opskingfisher.com/" target="_blank">Ops Kingfisher</a></b>, our 8-week marathon training program for those doing the STRun,
Sydney Marathon and OSAKA Marathon. With
shorter but higher intensity tempo runs, hill and strength work in the
weekdays, complemented with progressive long endurance runs in the weekend
consolidated my strength and endurance speed for a good build up to race day on
Sep 20.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">Run Up To Race Day</span></b><o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I travelled with the group on early Friday morning on the
Scoot 787 Dreamliner and touched down and checked into the Holiday Inn Darling
Harbour hotel by Friday noon. As I was
also on the DNSW media trip, my race pack was collected and already sent to the
hotel. I had an easy afternoon before
going for the Welcome Carbo-Loading Dinner organized by CTC Travel for all the
package participants. The seafood buffet
was so good that long lines formed at the entrance, and we were given a time
limit of 2hours to complete the sumptuous dinner – I was never this stuffed in
a long time.</span><o:p></o:p></span></div>
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<a href="http://3.bp.blogspot.com/-e3qCDXlP-Mg/VgH68mpqiCI/AAAAAAAAlps/7HCMksta034/s1600/UU1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-e3qCDXlP-Mg/VgH68mpqiCI/AAAAAAAAlps/7HCMksta034/s640/UU1.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I had a good night’s rest before leading a small group of
runners for a Conditioning Run on Saturday morning, which was almost derailed
by the dawn showers. Fortunately, we
managed to run to Hyde Park (part of the Marathon route) when the rain stopped
for the warm-up we so needed.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The rest of Saturday was spent relaxing, stocking up on
supplies and resting for the important race on Sunday. I joined the Media group for a very good seafood dinner at Nick’s, supplementing the previous day’s carbs with protein for a
good fuel balance for the race. We
retired early for the night before waking up at 4am on Sunday for the race.</span><o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-TvQFWxeZXc0/VgKvd38wwYI/AAAAAAAAlvw/M_zqsLwcHx0/s1600/P_20150920_064119_BF.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-TvQFWxeZXc0/VgKvd38wwYI/AAAAAAAAlvw/M_zqsLwcHx0/s640/P_20150920_064119_BF.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I ate the Muesli, cookies and bananas provided in the
breakfast box before meeting the small group of marathoners for the coach to
race site. The Half Marathoners had
earlier gone by another coach with Janet (CTC Tour Guide) to the race site for
their earlier race start at 6:15am.</span><o:p></o:p></span><br />
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<a href="http://4.bp.blogspot.com/-mYJlLACUheg/VgH8NfOVQEI/AAAAAAAAlqY/Uc5bMR9d7Zo/s1600/P_20150920_062108.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://4.bp.blogspot.com/-mYJlLACUheg/VgH8NfOVQEI/AAAAAAAAlqY/Uc5bMR9d7Zo/s640/P_20150920_062108.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">When we reached the race site, I was struck by the air of calm
among the participants as we waited in lime for the portaloos, facing the
magnificent Harbour Bridge with the Sydney Opera House (we would end our
marathon race there) in the distant.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">The Race</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">True to the hilly nature of this race course, the start of
the marathon was on an upslope – the good news is there is always a downslope
after the upslope. Having seen the very
good fuel support plan with ample hydration and good supply of Gu gels, I
decided to travel light, with aSspi-belt just to carry my gels and electrotabs
instead of my usual fuel belt. The
weather at 16C was warm enough for me to just wear a tee-shirt with a short
pair of tights (where normally I would put on the long tights with buff and
raincoat for the colder races).</span><o:p></o:p></span><br />
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<a href="http://2.bp.blogspot.com/-nDOABYLfzaA/VgH8NVXoWVI/AAAAAAAAlqU/wxAJ_VCXsec/s1600/P_20150920_062228.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://2.bp.blogspot.com/-nDOABYLfzaA/VgH8NVXoWVI/AAAAAAAAlqU/wxAJ_VCXsec/s640/P_20150920_062228.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I was lined up in the front of the A pen, very close to the
starting line and I could see all the Marathon Pacers with their timing flags
sticking out from haversacks they carried.
After a brief introduction of the elite runners, the race was started
without much fanfare. The runners broke
off in good pace, spreading out quickly and making room for many of us to go
smoothly – what a contrast to some of our local race starts back home.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><span style="color: yellow;">The First 5km</span><o:p></o:p></b></span><br />
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<a href="http://1.bp.blogspot.com/-jiWJnC_JfQU/VgH-esBOPGI/AAAAAAAAlr0/0BqQ_NxVS6E/s1600/cp20x30-BSCL0899.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://1.bp.blogspot.com/-jiWJnC_JfQU/VgH-esBOPGI/AAAAAAAAlr0/0BqQ_NxVS6E/s640/cp20x30-BSCL0899.jpeg" width="640" /></a></div>
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</div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">By 3km, I was able to settle into a 4:50min/km pace with
ample room to run and get comfortable. I
watched my breathing and told myself to relax for the long race ahead. The first water stations appeared at the 5km
mark, and I must say the IsoWhey isotonic drinks sure tastes good. I passed the 3:30h Pacers by the 3km mark and
remained in front of them throughout the whole run.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">The next 10km</span></b><o:p></o:p></span><br />
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<a href="http://2.bp.blogspot.com/-Az9id8S6gf8/VgH9n1yCIUI/AAAAAAAAlqw/UevGw3u1c8s/s1600/cp20x30-BSAO1443.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-Az9id8S6gf8/VgH9n1yCIUI/AAAAAAAAlqw/UevGw3u1c8s/s320/cp20x30-BSAO1443.jpeg" width="213" /></a><a href="http://4.bp.blogspot.com/-JP-mxDNSco4/VgH9oEFBLAI/AAAAAAAAlq4/GZJLkQsWTr8/s1600/cp20x30-BSAI1022.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-JP-mxDNSco4/VgH9oEFBLAI/AAAAAAAAlq4/GZJLkQsWTr8/s320/cp20x30-BSAI1022.jpeg" width="213" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I moved into the 4:45-4:50 pace for the next 10km,
interspersed with some jerkiness due to the number of sharp U-turns we have had
to make. Entering Hyde Park we were
given a treat of Gu gels which came in handy to sustain the pace. By then I was running comfortably at about
4:45h pace and checking constantly my breathing and running form. There was quite a crowd cheering at certain
segments of the course, esp. in Hyde Park.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">The Next 10km (15km-25km)</span></b><o:p></o:p></span></div>
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<a href="http://1.bp.blogspot.com/-c4_Ee-j1pMI/VgH9oxTmu8I/AAAAAAAAlrA/VZeT5z1h_58/s1600/cp20x30-BSBJ4904.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-c4_Ee-j1pMI/VgH9oxTmu8I/AAAAAAAAlrA/VZeT5z1h_58/s640/cp20x30-BSBJ4904.jpeg" width="426" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">We entered into the Hyde Park and I told myself to sustain
the 4:45h pace for as long as I could to buffer a little bit of time in case I
could reach my Boston-Qualifying (BQ) range. Although I had
not planned or targeted to get any BQ prior to this race (a PB would be a very
good outcome for me considering that I did not specifically train for this
marathon), I felt confident for the first time at the 23km mark that BQ could
be a possibility at the rate I was going.</span><o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-cEOssYgOBIo/VgH-bzL79eI/AAAAAAAAlrY/bO-FxYTvvgE/s1600/cp20x30-BSCH1262.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://4.bp.blogspot.com/-cEOssYgOBIo/VgH-bzL79eI/AAAAAAAAlrY/bO-FxYTvvgE/s640/cp20x30-BSCH1262.jpeg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I did feel a niggle and twinge of the upper calves at the
18km mark, although it went away after I slowed the pace a tad. By 25km, we were out of the Gardens and I was
still feeling great. I held on to the
4:45h pace, not wanting to push harder for fear of triggering an onset of
cramps.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: yellow; font-size: x-large;">The Next 10km (25km-35km)</span></b><o:p></o:p></span><br />
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<a href="http://1.bp.blogspot.com/-zt_uGWjD-OI/VgH-eNvnIzI/AAAAAAAAlrs/WmAtMwKjZXA/s1600/cp20x30-BSDI0534.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-zt_uGWjD-OI/VgH-eNvnIzI/AAAAAAAAlrs/WmAtMwKjZXA/s640/cp20x30-BSDI0534.jpeg" width="426" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">It was a series of rolling hills throughout the run, and when
we went to the Opera House side at 32km mark, I could hear the cheers of the HM
runners who had completed their race earlier, and a few FatBirds shouted my
name. I gave a thumbs up and continued
running on strongly. I have heard that
the course gets very challenging from the 32km mark onwards and I slowed down
slightly just to make sure I had sufficient reserves to tackle what might be
coming.</span><o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-LLkRtCkOCJk/VgIAIAL6AOI/AAAAAAAAlsM/R663glbDY9k/s1600/cp20x30-BSBU0855.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-LLkRtCkOCJk/VgIAIAL6AOI/AAAAAAAAlsM/R663glbDY9k/s640/cp20x30-BSBU0855.jpeg" width="426" /></a></div>
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<span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>The Final Stretch (35km-42.5km)</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">It started to drizzle at that point and with the winds
blowing in from the sea, I felt cold and my legs were also tingling with
possibilities of cramps. I popped
another electrotab which seemed to work well to keep the twitches at bay. With 10km to go, I was very much on track for
a good BQ, which for my age group is 3:30h.</span><o:p></o:p></span><br />
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<a href="http://3.bp.blogspot.com/-ebkovmu9lPg/VgH-cPPjP1I/AAAAAAAAlrc/bs_-cnE0q18/s1600/cp20x30-BSCK0355.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://3.bp.blogspot.com/-ebkovmu9lPg/VgH-cPPjP1I/AAAAAAAAlrc/bs_-cnE0q18/s640/cp20x30-BSCK0355.jpeg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I reminded myself to be cautious and not to work the calves
too hard, especially with the many slopes that were about to come – the winding
and rather steep stretch at 35-38km stretch being the most notorious. I began employing my glutes more to pick up
the legs, as well as maintaining my pelvic rotation to provide the forward
momentum. All these worked well to give
my legs a breather and avoid an overload towards the end.</span></div>
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<a href="http://3.bp.blogspot.com/-dfztyCNaFUs/VgH-dRgbb1I/AAAAAAAAlro/N27RdUtAP-M/s1600/cp20x30-BSCJ2082.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://3.bp.blogspot.com/-dfztyCNaFUs/VgH-dRgbb1I/AAAAAAAAlro/N27RdUtAP-M/s640/cp20x30-BSCJ2082.jpeg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">By 39km mark, I saw the Opera House in the horizon and
could hear the announcer and loud cheers for marathoners who were finishing
up. I perked up and picked up speed
steadily back to sub 5min pace, and aimed to maintain that all the way to the
finish line – all this while calculating the slowdown odds should an unexpected
bout of cramps erupt.</span><o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-RUJeRB5Eqns/VgH9oIKCFII/AAAAAAAAlq0/Tym4MAxTCiQ/s1600/cp20x30-BSAP5284.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-RUJeRB5Eqns/VgH9oIKCFII/AAAAAAAAlq0/Tym4MAxTCiQ/s320/cp20x30-BSAP5284.jpeg" width="213" /></a><a href="http://1.bp.blogspot.com/-ncBUWemEcnM/VgH9pu-NfNI/AAAAAAAAlrM/iMWpOksLg84/s1600/cp20x30-BSBM1864.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-ncBUWemEcnM/VgH9pu-NfNI/AAAAAAAAlrM/iMWpOksLg84/s320/cp20x30-BSBM1864.jpeg" width="213" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Fortunately that never came and as we entered into the final
1km, there were lines of supporters cheering us hoarse. We felt like champions finishing the race in
style and that brought new highs of motivation to the tired body. </span><br />
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<br />
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<a href="http://3.bp.blogspot.com/-GW-1LNlSmF8/VgH_dHd0SVI/AAAAAAAAlsE/orr0NN_Hon8/s1600/rt20x30-YYYY11457.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://3.bp.blogspot.com/-GW-1LNlSmF8/VgH_dHd0SVI/AAAAAAAAlsE/orr0NN_Hon8/s640/rt20x30-YYYY11457.jpeg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">I maintained the sub-5min pace all the way to the finish chute, and with 200m to go, I could hear the announcer shouting “and
here comes Anthony Sum from Singapore…”.
I raised my arms for the many photographers clicking away and finished
jubilantly in 3h26min (3h25min net time), very happy that I not only beat my PB
of 3h36min set in Korea, 2008 by a good 10min, but also managed to qualify for
Boston Marathon finally, after 11 years of distance running.</span><o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-n_23tDgNcVM/VgIAwKNbb2I/AAAAAAAAlsY/WDPlfo2m8fM/s1600/U3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://4.bp.blogspot.com/-n_23tDgNcVM/VgIAwKNbb2I/AAAAAAAAlsY/WDPlfo2m8fM/s640/U3.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">My legs didn’t feel so tired as I ambled on to collect my
finisher medal and tee, and sucking on 3 pieces of orange peel. I walked on to collect my baggage (which was
a long distance away – this needs to be improved upon) and felt a lot warmer
after having my jacket on. </span><br />
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<br />
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<a href="http://2.bp.blogspot.com/-dCD8RYVBcAw/VgIAvxeR6wI/AAAAAAAAlsU/A8YxyxAK0T0/s1600/U2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="http://2.bp.blogspot.com/-dCD8RYVBcAw/VgIAvxeR6wI/AAAAAAAAlsU/A8YxyxAK0T0/s640/U2.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The weather
in the last 8km was cold for me, reminding me of the tough wet and cold weather
I encountered in Taiwan a few months earlier.
I was happy it all turned out well in the end as I proceeded on to meet
up with fellow FatBirds and Team SG runners for group photos. The FatBirds did well with some scoring very
good PBs and mostly respectable timings in light of the challenging course and
weather.</span><o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we proudly wore our finisher tees and medals, and holding
up the Singapore Flag, we were all very satisfied with our race. The challenges we faced during the run would not be forgotten so soon. </span><br />
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<span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>Overall Race Experience</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The Sydney Marathon is indeed a scenic course
that is very enjoyable running. I would recommend more to participate in
the race, but definitely put in sufficient training (hillwork, strength) before
your attempts. The race organization was
good in the aspects of hydration and aid stations, but things like the baggage
points and ‘no name indicted on bibs’ and ‘no distance indicated on finisher
medals” would need to be improved upon.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Overall, it was a great and enjoyable experience for me and
my team of FatBirds, and we certainly hope to have a larger contingent from
Singapore for 2016.</span><o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">With my maiden marathon experience at the Sydney Marathon, I
have the following observations and takeaway of the entire event:</span><o:p></o:p></span><br />
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: large;">Pros</span></b><o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Well organized race overall<o:p></o:p></span><br />
<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Weather (15C-20C) conducive for a good race</span><br />
<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Scenic route going past many city icons and lush parks</span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Drinks stations are sufficiently long to cater to even
larger crowds<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">IsoWhey isotonic drinks tastes great and sufficiently
provided<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Generous supply of Gu Gels for marathoners in 3-4 locations</span><o:p></o:p></span><br />
<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Nice running culture with most runners on the move, providing free access of running pathways</span></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Areas For Improvement</b></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Race Expo can be expanded to cater to the enthusiastic
runner shopper<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Hilly race course which can prove to be a big challenge
especially to the under-trained newbie marathoner<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Too many sharp u-turns, especially in the Centenial Park
area<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Baggage area at end point too far away (> 1km) from the
finish line<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Runner’s bib has no name printed<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Finisher’s medal has no race category indicated<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Running route with some pot-holes and uneven surfaces<o:p></o:p></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">Start Point right on a upslope</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Of course, my journey to Sydney Marathon would not be
complete without the post-run celebrations and activities which completed a
most memorable and rewarding trip for me in recent times. Check out my Sydney Marathon 2015 <b><a href="http://www.teamfatbird.com/2015/09/sydney-marathon-2015-post-race-delights.html" target="_blank">Post-run Delights Report</a></b> for some of the fun and exciting activities I did.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">This is the 11<sup>th</sup> anniversary of my distance
running endeavor, and it showed that if I can still do Personal Bests (PB) and
Qualify-For-Boston (BQ) after adding 11 years to my age, many more of you can
also have your own running aspirations, set your goals, train according to plan,
and someday you too will achieve your marathon dreams.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue; font-size: x-large;">Make Marathon Running Your Way Of Life!</span></b><o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue; font-size: x-large;"><i>Life Is A Marathon – Do It, Live It, Run It!</i></span></b><o:p></o:p></span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-15483948461548219312015-09-16T12:46:00.005+08:002015-09-16T12:47:43.755+08:00Operation Sunbird 2015 launched in the midst of Crazy Hazy Weather<div style="text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In the unexpected hazy weather last weekend,</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> <a href="http://www.facebook.com/Team.FatBird" target="_blank"><b>Team FatBird</b></a> officially
kicked off <b><a href="http://www.opssunbird.com/" target="_blank">Operation Sunbird 2015</a>, </b></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">our tried and tested </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">12-week FlightZONES</span><sup style="font-family: Arial, Helvetica, sans-serif;">TM </sup><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">structured training </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">for the <b><a href="http://www.marathonsingapore.com/" target="_blank">Standard Chartered Marathon Singapore (SCMS 2015)</a></b> and other year end international marathons.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In the health
and safety interests of all Sunbird trainees, trainers and crew, the first
session had to be cancelled because of the unhealthy psi levels in the
morning. A short training briefing and
sizing was conducted for those who turned up. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We look forward to much improved weather in session 2 this coming Sunday in the midst of lush greenery around the Reservoir training grounds.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 11 weeks of road, hills, trails and pace training remaning, it is still early for those without any training plans to hop on this proven and results-producing marathon training program!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b style="text-align: left;"><a href="http://www.opssunbird.com/" target="_blank">Operation Sunbird 2015</a></b><br /><b><a href="http://www.jotform.me/form/51988241899475" target="_blank"><span style="background-color: yellow; color: red;">OPENS FOR REGISTRATION!</span></a></b></span></div>
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<a href="http://www.jotform.me/form/51988241899475" target="_blank"><img border="0" height="490" src="http://4.bp.blogspot.com/-2cYEG-A_M1U/VauUak9O-hI/AAAAAAAAlUw/kAT4oeEHAhc/s640/OSB15_REGNOW.jpg" width="640" /></a></div>
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<span style="color: cyan; font-size: x-large; font-weight: bold;">Training Starts 13 September 2015!</span></div>
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<a href="http://www.jotform.me/form/51988241899475" style="font-size: xx-large; font-weight: bold;" target="_blank"><span style="background-color: yellow; color: red;">CLICK TO REGISTER NOW!</span></a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><span style="color: red;"><a href="http://www.opssunbird.com/"><span style="color: red;"><b>Operation Sunbird</b></span></a><b> delivers great value with structured training sessions, enhanced equipping discounts to provide</b></span></span><span style="color: red; font-family: 'Times New Roman', serif; font-size: 13.5pt; font-weight: bold;"> you the ultimate marathon training experience.</span><span style="color: red; font-family: "Times New Roman","serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="color: blue; font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Team FatBird </span><span style="font-family: Arial, Helvetica, sans-serif;">FlightZONES</span><sup style="font-family: Arial, Helvetica, sans-serif;">TM</sup><span style="font-family: Arial, Helvetica, sans-serif;"> Structured Marathon Training Program 2015</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• A 12-week program comprising of weekday tempo/strength/fartlek workouts and one weekend long run, weekly.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• Workout sessions will focus on building strength and endurance for the 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• Experienced Marathoners and Pacers leading and guiding the runs<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• The FlightZONES<sup>TM</sup> Training System, incorporating heart-rate measurements and progressive paced running<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• The PowerFLIGHT<sup>TM</sup> Training System, incorporating hill repeats and trails/rolling hills</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• Two levels of training – beginners and experienced runners<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• Equipping Discounts and Special Promotions on other Sponsors/Partner products</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">• eCertificates Of Completion/Achievement</span><o:p></o:p></div>
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<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://opssunbird.blogspot.sg/p/schedules.html" style="font-family: Arial, Helvetica, sans-serif;" target="_blank"><b>Click HERE</b></a><span style="font-family: Arial, Helvetica, sans-serif;"> for </span><span style="font-family: Arial, Helvetica, sans-serif;">Training Dates/Schedules for your planning purposes.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif; font-weight: bold;"><a href="http://opssunbird.blogspot.sg/p/faqs.html" target="_blank">Click HERE</a></span><span style="font-family: Arial, Helvetica, sans-serif;"> for Program Information and FAQs!</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Please <span style="color: red; font-weight: bold;">email to training@teamfatbird.com</span> for any clarifications or enquiries.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-style: italic; font-weight: bold;"><span style="color: blue; font-size: x-large;">Follow Our Pace, Win Your Race!</span></span></div>
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<span style="color: red; font-size: x-large; font-weight: bold;"><br /><span style="background-color: yellow; color: red;"><a href="http://www.jotform.me/form/51988241899475" target="_blank">REGISTER FOR TRAINING HERE!</a></span></span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-82619053741235763602015-09-13T20:29:00.000+08:002015-09-13T20:29:00.144+08:00Team FatBird Training For Straits Times Run @ Hub 2015<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b>, Official Pacers for the <b><a href="http://www.straitstimesrun.com/" target="_blank">Straits Times Run @ Sports Hub 2015</a></b>, conducted a series of 3 training runs (8km, 12km, 15km) for 300 participants of the 18.45km category from Aug-Sep 2015. </span> </div>
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<a href="http://4.bp.blogspot.com/-O9xxwMSpRP8/VfUGA279wmI/AAAAAAAAlpE/HhZdWg1x29I/s1600/STRun-Traing%2BRun%2BArticles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-O9xxwMSpRP8/VfUGA279wmI/AAAAAAAAlpE/HhZdWg1x29I/s1350/STRun-Traing%2BRun%2BArticles.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All the training runs were led by pace groups for 1:40h, 1:50h, 2:00h, 2:10h and 2:20h comprising of workouts of dynamic warm-up and activation drills, paced runs of 8-15km and closing off with cool-down and static stretches.</span><br />
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<span style="font-size: large;">With 2 weeks to race day, the STRun Pacers and runners are all primed and pumped for an excellent race on Sep 27. </span><br />
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<span style="font-size: large;">#STRunAtHub2015 #TFBPacers #FollowOurPace #WinYourRace</span><br />
<span style="font-size: large;"><br />
</span> <b><span style="font-size: x-large;">Photos From FatBird CK Chin</span></b><br />
<a href="https://www.facebook.com/media/set/?set=a.10153584154964433.1073741828.89850829432&type=3" target="_blank"><b><span style="font-size: x-large;">Training Run #1</span></b></a><br />
<a href="https://www.facebook.com/media/set/?set=a.10153619850364433.1073741830.89850829432&type=3" target="_blank"><b><span style="font-size: x-large;">Training Run #2</span></b></a><br />
<a href="https://www.facebook.com/media/set/?set=a.10153649079049433.1073741832.89850829432&type=3" target="_blank"><b><span style="font-size: x-large;">Training Run #3</span></b></a><br />
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</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-16884753276962227182015-09-06T20:22:00.000+08:002015-09-06T20:22:00.047+08:00Kingfishers' smooth advancement towards Q3 marathon races<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4RAPWP3dgrzLHYOZnNCORCke7WXz8JfyxbOlhRH1Kj2PSLonNE3Fj9g__pxJWXy3ytlI5lDZFNmfhEIfCZxzM-3vrN8cvsczKgli7e4SyLgxhQgVf2ZLHphaBjQ6iSXrSZpWwfzdWJ-G0/s1600/MAIN1s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4RAPWP3dgrzLHYOZnNCORCke7WXz8JfyxbOlhRH1Kj2PSLonNE3Fj9g__pxJWXy3ytlI5lDZFNmfhEIfCZxzM-3vrN8cvsczKgli7e4SyLgxhQgVf2ZLHphaBjQ6iSXrSZpWwfzdWJ-G0/s640/MAIN1s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The hazy weather cleared up to PSI levels of 95 in the morning for a good 20km (HM) and 28km (F) Optimal Pace training run for the <b><a href="http://www.opskingfisher.com/" target="_blank">Kingfishers</a></b>. Marathoners bound for <b><a href="http://www.sydneyrunningfestival.com.au/" target="_blank">Sydney Running Festival</a></b> in Sep and OSAKA Marathon in Oct took the opportunity to do a trial long run at race pace to gauge their levels of readiness.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsOU66rDYpVlVEHQhQfz4BR_JXIOdjIFCtp2UEGc9Sw_VC0NZvdw25il315dMgSRxX6hN0BG5Fe5ifD6suV1-1YdGz4w6SAXG1cvqIjJvGiDrZ1iOUz3ivWP2v5GudI8XhYjEImLZIZg0w/s1600/C1A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsOU66rDYpVlVEHQhQfz4BR_JXIOdjIFCtp2UEGc9Sw_VC0NZvdw25il315dMgSRxX6hN0BG5Fe5ifD6suV1-1YdGz4w6SAXG1cvqIjJvGiDrZ1iOUz3ivWP2v5GudI8XhYjEImLZIZg0w/s640/C1A.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE1jlsOaaeyuCORnovxGerJleEa9yHNEaTEYHEZrrP4qTnwZ7fmOAuxOx-4b6pqLrhqrJq31ZRTEI_9EmPaZAVTqunuejj23VvOC8N2xbvYB6DlwRGWxvJ4N5BDiG4H-nc_tt31SO0_dPt/s1600/C1B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE1jlsOaaeyuCORnovxGerJleEa9yHNEaTEYHEZrrP4qTnwZ7fmOAuxOx-4b6pqLrhqrJq31ZRTEI_9EmPaZAVTqunuejj23VvOC8N2xbvYB6DlwRGWxvJ4N5BDiG4H-nc_tt31SO0_dPt/s640/C1B.jpg" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">A short briefing about 'breathing techniques' for distance runners was conducted prior to the run-off as an entire group at 7:30am. With 6 weeks of training under their belts, the Kingfishers were maintaining strong and steady paces for the first 15km along Gardens By The Bay, Marina Barrage and Looping back from the Promontory.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL_cfw7M5208aFMyQET4KzAsYPgQ3_CDJa1-cVX5trv13nclLKoFyIA2Nqa2VH91FhmWoTmga9coxhUz5dRRUhAnYUBUL2Kol_E-7S4sZKh2ZXdr_HxCU6GfHTZcX4OKwYA9XL19BUD11T/s1600/C4A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL_cfw7M5208aFMyQET4KzAsYPgQ3_CDJa1-cVX5trv13nclLKoFyIA2Nqa2VH91FhmWoTmga9coxhUz5dRRUhAnYUBUL2Kol_E-7S4sZKh2ZXdr_HxCU6GfHTZcX4OKwYA9XL19BUD11T/s640/C4A.jpg" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">In spite of the humidity and heat, the respective group Pacers and trainees kept up with managed paces and were in high spirits. Shouts of encouragement were meted out by various pace groups as we passed one another.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">By the time we reached Parkland Green, we had covered 18.3km at Optimal Pace and the STRun Pacers also completed their requirements at that point, all race ready for Sep 27. The HM and FM groups continued on for another 2km and 10km at sustained Optimal Pace to finish strongly and meeting the morning' training objectives.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Kingfshers gave their best effort and was suitably drained and tired from the challenging weather. However, they were given a mental boost to their confidence levels as they persisted to complete the training in good form.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">With 20km and 28km under our belts, we will all look forward to our final training and tapering long run next weekend to wrap up our 8 weeks of marathon tune-up. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the trainees looking strong and feeling motivated, we look forward to them achieving good results at the Straits Times Run and Sydney Marathon in September, not forgetting the OSAKA Marathon in October.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Are Ready!</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.887845211253309.1073741857.112241812146990&type=3" target="_blank">Photos from CK Chin</a></b></span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4003510954790536936.post-6518046214346602032015-08-31T13:06:00.000+08:002015-09-04T13:07:45.382+08:00Sydney Marathon 2015 Training: The Longest Run<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHriZvnUYOaYV7piVhppa8xBmuEpK5o9gC1VJNYR0j09ame81k8hycWGzQMjhIsFTiQtnSSYBJjGv50WHKWEAoMydh53BU5CJhrzyNUJT6N87CikiRFpVq5-urMxEg6TuA_9thhfNzy8dS/s1600/MAIN2s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHriZvnUYOaYV7piVhppa8xBmuEpK5o9gC1VJNYR0j09ame81k8hycWGzQMjhIsFTiQtnSSYBJjGv50WHKWEAoMydh53BU5CJhrzyNUJT6N87CikiRFpVq5-urMxEg6TuA_9thhfNzy8dS/s640/MAIN2s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The warm and humid weather set the stage for the Kingfishers' longest training run at Mt. Faber. Because of the weekend OCBC Cycle event which had service roads to Parkland Green closed, we had earlier shifted our training to the Western Hills region.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The turnout for this longest run was markedly smaller, but those who showed up were really going for it all with the very challenging route of undulating slopes along Mt. Faber vicinity and then loops of Labrador Park-Keppel Marina repeats.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The groups ran off by 7:10am due to the long distances we had planned. By the time we entered Labrador Park, all had sufficiently warmed up to tackle the 6km repeats. Since a number of Kingfishers were new to the Keppel Marina area, the first 2 loop repeats offered a sense of relaxation from the scenic beauty of the marina waters flanked by condominiums and sailboats.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Optimal Pace was maintained for about 15km before slightly slowing down due to the heat beating down because of the unshaded access routes. Still, the Kingfishers did their best to maintain good form and posture to stride through in good pace.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Half Marathon Kingfishers took a short break after 2 loops before proceeding along Harbourfront back to SAFRA Clubhouse. The Full Marathoners gritted their teeth and continued on to complete another 1-2 loops worth of 6km repeats.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Optimal Pace gave way to Marathon Pace by the 20km mark as we were challenged by the blistering heat. Group 1 was able to continue on well with the front runners completing the full 4 loop course while a few others did 3-3.5 loop repeats.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Groups 2 and 3 did commendably well to complete at least 2.5-3 repeats in challenging heat conditions, before making way back to the end point for distances of 26-30km.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A couple of Kingfishers reported hitting the wall in the final 4-5km, indicative of the massive effort they put in to conquer the challenge at end. They recovered well after some rest and hydration, and completed the final km in good shape.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">This was indeed one humongous challenge, made a lot tougher by the training area and route conditions. We were glad that all Kingfishers came back by the cutoff time, completing 21km-32km of long distance at Optimal Pace.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The regular cool-down stretching was conducted for the Half Marathon trainees and those that were back earlier, a great relief of all the pain and stresses of at least 2.5-3h time on our feet.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the longest run completed to our satisfaction, the Kingfshers will be taken through the tapering phase with 19km and 28km pace training next weekend. Till then, we will surely be RICE-ing from this morning's hard run in preparation for next week's training.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Have Completed Their Longest Challenge!</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.884950478209449.1073741853.112241812146990&type=3" target="_blank">Photos by FatBird Onin</a></b></span><br />
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