Circle Line Weekender #2: Henderson Waves

Photo Slideshow from ACLeong
Facebook Photos from Min, Susie, (more...)

After many days of wet weather, mainly in the afternoons and evenings, the weather was just great this Saturday morning at the Circle Line Labrador MRT station, where the FatBirds and Weekenders had gathered for the second run of the SMRT-FatBird Circle Line Series.  Many more new faces joined us, with all the eager looks in their eyes for an exploratory breakfast run in the 'hilly' western region, many of them having come from as far as the Eastern corridor of Singapore.

A quick briefing of the route later, we headed off towards Labrador Park, this time in the reverse direction of what we had covered two weeks earlier.  It was great to have a good runner with a DLSR running ahead to take photos of the group, in addition to our resident FatBird cameramen of acleong and Min.  It was nice to see a mixed group of gals and guys, young and masters runners, couples, friends, colleagues and families all coming together to enjoy a weekend of healthy, sporting activity.

One thing that caught our attention was the absence of the 'casual runner' this morning, with all looking like they were out for a challenging workout - it was later that I heard of a rumour that to attend FatBird runs, one has to run 5:30min/km pace....gosh, no wonder about 20-30 who had earlier signed up did not appear...hahaha.  For the record`, our FatBird Weekender pace is 8min/km - 10min/km, with many photo-stops and breaks along the way....so we expect to see more come for future weekender runs yah?

Back to the run...we had photo stops at a number of new spots along the Labrador Park area, and the nice weather and people just made those photos look so crisp and sharp.  We would have stopped for more photos if not for the fact that we did have lots of ground to run (pun intended)...fortunately, the runners were very good at assembling and posing, and the cameramen were just so 'pro' and smooth with their clicks - we did not stay for more than a few mins at each photo-stop.  We were back to the start-point after the 3km Labrador Park segment, and that was when the action really began...first with a vertical run up the stairs, then some 'bridging' and finally the ascent up Morse Road.

It took our breaths away as we climbed the slopes to Mt. Faber...beautiful sights on the left as we ascended, but the runners didn't seemed too interested to stop for photos - they just wanted to keep the momentum going till they reach the objective.  And, to the mid-point of MF they reached in exhilaration...soaked in the sights, before crossing the Henderson Waves to Telok Blangah Hill (one of the more famous 5 Hills in the Western region).  Of course, lots more wonderful photos and poses dotted our pathways, as we circled the top of Telok Blangah Hill, site of some very sweet grounds for hill repeats and interval sessions.

It could be due to a smaller group of about 70+ this morning, there were more opportunities to chit-chat and get to know one another, as well as getting lost somewhat as we got so engrossed and 'in the zone' we missed a slip road down to Henderson Road...haha.  We recovered well of course, to proceed on to Depot Road and towards our next objective, Hort Park and Kent Ridge Park.  By then, it was close to 10am and we had 'eaten' 12km of slopes and hills; with some stomachs already 'growling for food', we unanimously decided we 'shall be back' another time with (more time on our hands, and fuel in our tanks) to 'enjoy' the scenic Kent Ridge Park and 'smell flowers' at the Horticulture Park.

With smiling faces amidst happy yakking, the group proceeded back to Labrador MRT station along the shortest route under the cover of shade, and onto the air-conditioned comfort inside of the MRT station for their well deserved goodie bag of interesting items.  Of course, no weekender will be complete without more photos of the satisfied runners clutching their goodie bags and showing victory poses to signify how much we have enjoyed the Circle Line Run, and as we waved goodbye to the runners when they crossed the turnstiles down onto the MRT platform, a number of them waved back and said 'We Will Be Back!'.

Wheelathon360 - Wheels For Fun(d)

Facebook Photos: CK Chin (1), CK Chin (2), CK Chin (3), AC Leong, Mohan, David Ong

Supporter Photos: Tun Ngoh, Tan Kim Lai, Irene Lim, Air Vongxayasy

It was a first for Singapore...Wheelathon360 - an initiative mooted by the Handcycling Association Singapore (HAS) to integrate able-bodied sportsmen with the wheelchair athletes in a movement to create awareness in the community as well as raise funds for the furtherment of wheelchair sports and encouragement for disabled athletes to engage in handcycling and wheelchair sports to lead active lifestyles.

When HiVelocity, who kindly led with the organization of the whole event asked if Team FatBird would like to be a part of this, we immediately said yes and started to think of having a team to run against one of the fastest wheelchair athletes in Singapore.  There were a few highlights around the program, one of which was to have the fastest marathoner and cyclists in Singapore pitch against the fastest wheelchair athletes in a friendly race to create some excitement for the cause.  There would be a culmination of many teams of fund-raising able-bodied wheelchair noobies out to challenge one another in a mass wheelchair relay, all doing it for a good cause to raise funds for the Singapore Disabilities Sports Council (SDSC).

The 2 months of campaigning and publicity to spread the word by mouth and social media went pretty well, with teams like Wheels For Fun(d) drawing in close to $30,000 in cash donations, as well the participation of many generous corporate teams and sponsorships.  There were a number of roadshows and trials for the able-bodied public to understand the challenges of manouvring in wheelchairs, not to mention racing in specially-made handcycles and wheelchairs.  Team FatBird had a chance for some hands-on with the handcycles and wheelchairs at the Roadshow @ Big Splash a week before the main event, and we were glad many of our marathon trainees had the opportunity to try their hands at a different sport, as well as show support and sponsorship for the cause.

There was heavy rainfall on the day of the main event @ F1 Pit Building on Nov 12, with reports of flashfloods in various parts of the island.  However, the participants and supporters braved their way down in spite, knowing that we had to be there because of the importance of our presence and support.  Members of the HAS and friends were ready early on, and when we arrived, they were just going about for warm-ups and checking out the race route...such was the seriousness and commitment paid to the event and the challenge...we were in awe and certainly glad we did not miss the event just because of some inclement weather.

It was great to see so many friends, volunteers, supporters and participants at F1 Pit, some coming in from overseas just for this event.  Even the VIPs and GOH were early, mingling and chatting with the participants and supporters.  By the time the rain was subdued, the Junior Handcyclists started off the afternoon's proceedings with an interesting race, getting the crowd warmed up and cheering.

Then it was the Runners vs Wheelers segment, where we had Jason Lawrence pitch himself against one of the fastest Wheelers, Mohd. Firdaus.  It finished very close with the two crossing the finish line almost together.  Then it was Team FatBird vs Jack Lai.  Jack, with his bulging muscles, shot off in a jiffy, but not before asking the FatBirds to take care in the slippery grounds - such was the sportsmanship and care that this event showcased.  In the end, the FatBirds were just 30s shy of crossing the line with Jack...well done to the Wheelers.  The third run segment had Sky Khoo race against yet another fast Wheeler, and Sky was just as close to finishing off in an exciting race.

The next stage had the able-bodied bikers race against the fast Handcyclists.  The likes of Adrian Mok, Jerry Seah vs Fung Liang and his formidable team of handcyclists, in 2 1-1 races which saw the finishes evenly matched.  It was great fun to see the able-bodied Wheelers picth their skills against the Handcycles (which are known to go to 20-30km/h).

After the excitement of the first part of the race, new members of the HAS and public had a go at the handcycles - and it was just challenging to even move them forward to say the least.  All had fun cheering and snapping photos, and more wished they could try out those nifty handcycles as well.  By about 6pm, it was time for the highlight of the afternoon - the Wheelchair Relay of about 30 teams (each with 5-6 able-bodied members) pitting their skills against one another on the wheelchairs.

From the looks of it, maybe only 2-3 teams had some prior experience and training on them.  Fortunately, Fung Liang, president of HAS was on hand to give them some pointers and words of encouragement.  There were lots of spills, thrills and laughter for this segment, and it was no mean feat for the able-bodied wheelers just to be able to complete their portions of the relay intact - in fact many of them suffered minor bruises and cuts to the palms and fingers, but were still in good spirits as they all did it for a good cause and had so much fun too.

When the races ended at bout 7pm, the weather was cool and dry, as we all proceeded to the large tent to a sumptious BBQ course to high-spirited music by live bands.  There were more contributions and donations  from the participants and supporters as they enjoyed a good meal in great company, as well as getting some souvenirs to keep the memories of this inaugural Wheelathon360.  There were loud cheers of  'Yum Seng' and merry-making as congratulations went round to the success of the event and the appreciation for the initiation and appreciation for such a meaningful project by the HAS and HiVelocity.  Team FatBird is glad we were able to play a small part in this initiative, and we look forward to participating in the next one -
3 Cheers To Wheelathon360 - Hip, Hip, Hooray!

Ops Sunbird week #10: The Biggest Challenge Yet!

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

Group 4/Happy Group Sunbirds

Group 3 Sunbirds

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

Group 2 Sunbirds

Group 1 Sunbirds

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

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

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

Group 3 taking a breather - photo credit Sunbird Cheryl

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

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

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


Photo Slideshows by AC Leong, CK Chin

Ops Sunbird Week #9: Of FatBirds, Wheels & Hammer

Photo Slideshow by [CK Chin Sunbird-9, Wheelathon360], AC Leong

Wheelathon360 Roadshow Photos by Dennis, DO

Heavy thunderstorms erupted in the wee hours of 4am, starting from the North and sweeping down in a South-easterly direction. By 5am, The Sunbird's Nest was abuzz with trainees asking if the run will be postponed. As with all FatBird runs and training, we will always go down to location to make an assessment of the conditions before deciding - 9.5 times out of 10, we have never had to cancel/postpone any long runs...and this morning was no exception...in fact, the skies cleared by 6:30am and turned into what was one of the best climate in recent times for Operation Sunbird.

As the various pace groups checked in and received their Endurolytes, kind courtesy of Hammer Nutrition, our nutrition sponsor for Ops Sunbird 2011, pre-flight briefings were conducted by the respective captains and co-leaders of the pace groups, before being lined up for takeoff. As the Sunbirds roared down the ECP runway in their usual enthusiasm, we could feel the light winds against our faces, and broad smiles broke out as we 'ate' the initial km at target marathon/half-marathon pace. In fact, some groups began practising the FatBird Optimal Pace strategy, running a tad faster in the first half of the distance. The trusty flight photographers were on hand to capture the takeoffs as well as the flight paths along ECP, always indicating from far for us to spread our wings as we went close for that 'flying' shot :)

With 8 weeks of training runs under their belts, the first part of the long run posed no problems at all, as evident in the tight formation the birds were flying in, sometimes close enough to the group pilots that might 'clip a wing or two' if the guard is let down. It was a nice sight to watch as the groups pass one another, cheering, smiling and waving, the Pacers looking bright in their uniforms and the trainees looking smart in their Sunbird/FatBird attire. As we ran onto NSRCC, we were greeted by the Hammer refuel point, Sam and his team, dispensing HEED to pump up our energy and hydration levels. At that 11km mark, all were evidently looking strong.

The HM groups turned back at NSRCC for the strong finish, whilst the FM Sunbirds increased altitude and swooped into Changi Coastal for that straight. The respective groups held strong and steady paces, and when the pace threatened to drop, in went an Endurolyte and the firepower came back. The formations took turns to lead, sometimes even with a couple of the Sunbirds running slightly ahead. By the 25km mark, we were happy to see the the Hammer resupply point again.

A final top-up and off we went for the finish. With 5km left to go, the flock drifted slightly as some of the birds were dropping to more manageable paces in bids to finish strongly. Good strategy applied as we finally completed the 33.6km distance within target pace (the optimal pace strategy, allowing for some drift at the end, provided us with a good buffer).

After the smooth landing, some of the birds were so drained that they took longer than normal to recover sufficiently - although the weather was cool, the humidity levels remained high to pose challenges for such long runs. The Sunbirds did very well to conquer the challenges, both physically and mentally...many tired, but happy faces were seen to be chatting about their experiences and what nice weather it was.

We ended well within regulation time, allowing for us to visit the Wheelathon360 Roadshow, of which Team FatBird will be participating in and supporting the meaningful cause. A number of Sunbirds found the time to try out the handcyle and wheelchairs for good fun. Some bought tee-shirts to support the cause, with others helping to distribute flyers and talk to interested parties about the event.

We urge all FatBird runners and friends to go down to F1 Pit next Saturday 4pm to support and cheer for Team FatBird's participation in Wheelathon360, and also do whatever you can to contribute to the cause for these physically-challenged athletes. There will be a post-event dinner that all can join in, and yes, maybe carbo-load for the Sunbird's longest LSD the following day...and do we have yet another exciting run for all Sunbirds.

Flight OSB11 - Follow Our Pace, Win Your Race!

Wheelathon360 Roadshow

Step into my wheels. Race in a wheelchair relay challenge on the Singapore Grand Prix race track and help us raise funds for a sports outreach programme for the physically disabled. Come support me and my fellow physically challenged athletes as we race against Singapore runners and cyclists for a good cause!  - Fung, President of HAS Handcycling Association of Singapore

All FatBird Runners and friends are specially invited to join us at this Wheelathon Roadshow to have try-outs of the handcycle and wheelchair.

From The Organizer - "There will be a photographer &amp videographer on location to capture some moments as well, and it’ll be great to have Team Fatbird and friends around to be part of this event."

Do visit the official website http://wheelathon360.com/ for more information about the actual event on 12th November 2011.