Lunar Trials With Team FatBird - 09/11/2008

Field Report By FatBird Anthony

Happy FatBirds with Lunars

Lunar Trials with Team FatBird Pacers

This morning was the start of the Lunar Trials with Team FatBird at ECP. It rained through 3am in the morning, and by 6am, the rain had abated. Many people have called/sms-ed earlier to cancel their turnup because of the rain, but all the FatBird Pacers were there for our training, as well as try out the Lunar Trainers and Racers.

Reached Carpark B1 at 6.45am, and saw the Sim Wong Hoo and his creative gang prepping for a 20km training run. Said hello to a few of the familiar ones, and then spotted Raven who mentioned the Lunar Trials shoes were there. We helped with the informal set-up, and by 7am, the rain had stopped for what would be great weather for a run.

Briefing to the Pacers

Gana was there with his team of national distance runners, some of them capable of running 2:50hr marathons. I managed to find a pair of Lunar Racer, with a slight upsize to US10.5, which fit me to a T in this case. A few small groups were gathered for their runs, and I invited them to join us for some pacing work as well as try out the shoes.

Sacha and Gana gave a brief followed by some tips for marathoning. I gave a quick brief to the newcomers of our paced run for the day, and away we went. Most of the newcomers followed the 4hr pace group, with a section following the 4:30-5:00 Pacers. It was a cool morning that was simply great for running. I managed to catch a few more new runners along the way, and one of them going for 3hr20min this year was even coached by Kien Mau....a number of serious runners were out putting in their final homework, leaving lots more in the cozy comforts of their warm beds at home...hehe...hmm, those who are willing to put in the effort will duly be rewarded, I am sure.


Since a few of us did 20-32km yesterday, most of the Pacers did about 10-12km this morning.The lunar shoes had good responses for their cushy feel, especially on the hard concrete of ECP where we trial-ed them. The Pacers had pleasant experiences with the shoes, and were pretty excited with the feel and responsiveness of the Lunars. Many think they can go the full marathon in them. I had a nice time with the Lunar Racer, and I believe I could go in them for a full marathon without too much problems.


The SAFRA MF folks popped by for a visit, and did a quick try-out of the shoes too. It seemed their training run was cancelled, and the few hard-core runners did turn up to run anyway...hehe. After packing and washing up, 10 of us adjourned to East Cost Road for delicious Prawn Noodle and Hgoh Hiang. A nice, wonderful Lunar experience indeed :)

Photo Slideshow from Team FatBird's Album

Marathon Training Tip: Marathon Race Strategies

Race Pacing and Strategy
Even the most thoughtful and carefully planned training can be for naught if you don't plan well and execute smoothly on race day.

Your marathon preparation occurs over several months. You plan meticulously and train diligently so that you are in peak condition. To do your best, you also need to have a plan for the marathon itself that anticipates the details: warm up, pacing, first few km, first half of the race, the final 5km and 400m.
Having a plan will help you get the most out of your long months of training so that you can finish exhausted but satisfied.

Warming up
The purpose of a warm-up is to prepare your body to run at race pace. Beginners, whose goal is to finish, can warm up during the first couple of miles of the race. However, if you are a more competitive marathoner, you will attempt to run the marathon faster than your normal training pace and need to find an optimal warm-up that activates your aerobic system while sparing as much glycogen as possible for the race itself. Plan to warm up with two five-minute runs with some stretching in between. Start warming up about 30 to 40 minutes before the start of the race. Start your first warm up run slowly, and gradually increase your pace. Try to time your warm-up so that you finish no more than 15-20 minutes before the race starts. Never over do it.

Your Pacing Strategy
No matter what distance you are running, hold yourself back in the early stages of the road race. After all your hard training, you are strong and powerful, and doubtless you are aching to push yourself. You'll get your chance, but save it for the end of the race when you'll need it. At the beginning, just concentrate on settling into a pace no faster than what you plan to be the average pace for the race overall. In a marathon, the first few km may feel ridiculously slow; think of them as warm-up miles and conserve your strength for the final stretch.

Assuming that you have a time goal for the marathon, and have trained accordingly, a pacing strategy will help you achieve your goal. That is where the role of Team FatBird comes into the picture!

The basics of marathon physiology indicate that the best strategy for the marathon is relatively even pacing. If you run much faster than your overall race pace for part of the race, then you'll use more glycogen than necessary and will likely start to accumulate lactate. If you run much slower than your overall race pace for part of the race, then you'll need to make up for this lapse by running faster than the most efficient pace for another portion of the race.

The optimal pacing strategy, then, is to run nearly even splits, taking into account the idiosyncrasies of the course you'll be running. However, your running economy will tend to decrease slightly during the race, meaning that your lactate threshold pace will decrease slightly as well. The result is that your optimal pace will be slightly slower during the latter stages of the marathon.

A more efficient pacing strategy is to think of the race in 2 halves (and conquer them separately), and allowing yourself to slow by 2% to 3% during the second half. Although in most cases you should stay with your pacing plan, occasionally the weather (high humidity and warm sun) or other circumstances may also affect your strategy. Sometime, I would also advice the runners to consider it as 10.5km X 4 runs as psychologically it is easier to conquer 10.5km X 4 than a full 42.195km at one go!

If you're running into a head wind (So far not very common in SCM), there's a substantial advantage to running in a group of runners to block the wind. This may warrant running a little faster or slower than your planned pace. Even on a calm day, you may want to adjust your pace in order to run in a group. Although drafting behind other runners will give you a small energy advantage, most of the benefit of staying with a group is psychological. You don't have to set the pace, and you can relax and go along with the group.

Most runners find it mentally difficult to run alone for long stretches of the marathon. You can measure the tradeoff between having pacers and having to compromise your strategy by a simple rule of thumb: If you have to deviate from your goal pace by more than 8 to 10 seconds per km, it will be important to drop away from that pack.

That 8 to 10 seconds can be the difference in effort that could put you over the edge. If your breathing is uncomfortable and you can sense that you're working at a higher intensity than you can maintain until the finish, then relax and let the others go. You may find that the group will soon break up and that you'll once again have others to run with.

Therefore, if you are a 5:30 hour's runner, never follow a 5:00 hour's pacer team without a good and valid reason!

The First Half (21km)
Stay focused! It's easy to get carried away and run the first 10-15km too fast. A better approach is to run the first 10-15 km at, or a bit slower than, your goal pace.

Avoid the temptation to head out too fast. Once the first 10-15km is out of the way, settle into a good rhythm. Try to run fast but relaxed. Establishing a relaxed running style early in the race will go a long way toward helping you avoid tightening up so that you can maintain your goal pace to the finish.

It's important to drink right from the start rather than waiting until you're running low on energy or fluid. If you wait until you're tired and light-headed, it will be too late. Never skip any water station. Sip at all the water station if possible. The longer you can postpone dehydration and carbohydrate depletion, the longer you will be able to maintain your goal pace. Do not just drink pure water alone; try to mixed water with isotonic drink given. If you are taking power gel, do not consume power gel with pure isotonic drink but rather water. Do not and never try anything new last minute from your usual consumption.

Mentally, the first half is the time to cruise. Save your mental and emotional energy for the second half of the race. Just try to get the first half behind you at the correct pace without using any more mental energy than necessary.

For the 1st timer who may not have sufficient mileage to take on a full marathon, you may wish to adopt a jog-walk approach. For an example, you may jog 20-30min then follow by a 5-8min brisk walking, and repeat the work out. Never be a hero, if you need to walk, you do so!

On to 30-35 km mark (Facing the WALL)
You should be constantly monitoring your pace and checking your body over for warning signs or even reservoirs of available energy. Pay attention to your breathing.

From the halfway mark to 30-35km is the no man's land of the marathon. This is the moment where many runners will face the WALL! The real trick is to do all of this while staying relaxed. It's not necessarily easy, since racing is largely about pushing yourself through pain. Yet the experienced racer remains at peace and completely at ease. At this point, you are already fairly tired and still have a long way to go. This is where the mental discipline of training will help you to maintain a strong effort and a positive attitude. Keep a relax mind and heart.

It's easy to let your pace slip. Use your splits to know exactly how you're progressing. Concentrate and maintain your goal pace during these miles. Slowing during this portion of the marathon is often more a matter of not concentrating than of not being able to maintain the pace physically.

Focusing on your splits gives you an immediate goal to concentrate on. If you find yourself flagging, don't try to make up the lost seconds, just focus on your target pace to get back on track. Focusing on these incremental goals along the way prevents a large drift in your pace.

The only fuel for your brain is glucose (carbohydrate), and when you become carbohydrate-depleted, the amount of glucose reaching the brain starts to decrease. Taking in carbohydrate as often as possible during the second half of the race can help you maintain your mental focus.

Remember one more thing, stop keep on looking at the watch if this is your 1st marathon. Do not add stress to yourself for wanting to achieve Personal Best (PB) for the 1st maiden run, and since it is your maiden marathon, any timing is still a PB.

The final 5 km and 400m
At 37km mark, you've made it to the most rewarding stage of the marathon. Up to this point, every km required the patience to hold back. Now you're free to see what you've got. As you approach the last leg of the race, it's time for the kick.

During these final 5km you get to dig down and use up any energy you have left. This is what the marathon is all about. It's the stretch that poorly prepared marathoners fear and well-prepared marathoners relish.

The key from 37km to the finish is to push as hard as you can without having disaster strike in the form of a cramp or very tight muscles. You need to use your body's feedback to determine just how hard you can push. Gauge how much extra energy you have left for the final push. If you have good speed, you might pour it out for a last burst of speed and kick the final half mile. If your speed is not so good, you might bet on endurance and step up the pace for a longer distance. Always remember to listen to your body!

Your legs will probably be on the edge and will limit how fast you can go. You need to test the waters a bit and push to the limit of what your muscles will tolerate. It is a process of taking progressively greater risks as the finish line nears. At this point, the known compression tights may come in handle to prevent and minimize legs cramps.

You will know you have mastered the marathon if you can give it a little more effort and finish strong. That why many of the Fatbird senior runners would advice runners to start slower and end strongly!

When not to finish
Most of the time, you should try to finish even if you have disappointed your expectations. The marathon is a test of endurance. If you casually drop out, it will be easy to drop out again.

However, there are circumstances that are important to recognize when dropping out maybe a wise thing to do.
(1) If you are limping, then your running mechanics are off. You will aggravate your injury by continuing;
(2) If you have a specific pain that is increasing progressively during the race, then you are doing yourself harm and should stop;
(3) If you are light-headed and unable to concentrate, you should stop and seek help immediately if possible;
(4) If you are overcome by muscle cramps (if cannot recover), a torn muscle, or heat exhaustion, please stop!

Lunar Trials With Team FatBird

Registration has closed. Thank you for your kind support. For those who have indicated their interest for the trials between 23rd to 30th November, we regret to inform you that it is no longer available. The next two trial dates for the Nike Lunar is on the 16th and 20th November 2008. See You There!

15 Week Training Programme: Week 11

Week 11

Marathon

Mon 03/11: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 04/11: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 05/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 06/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 07/11: Rest.

Sat 08/11: 32km to 35km @ Pace, ECP, Playground @ Big Splash Meet 0645hrs.

Sun 09/11: Lunar Trials with Team FatBird, 15 - 20km @ Pace, ECP, B1 Carpark Meet 0700hrs. .

Note: Please look out for Team FatBird pacers at the meeting point.

Half - Marathon

Mon 03/11: Rest

Tues 04/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 05/11: Cross.

Thurs 06/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 07/11: Rest.

Sat 08/11: 20km Pace, ECP Playground @ Big Splash, Meet 0645hrs.

Sun 09/11: Lunar Trials with Team FatBird, 10 - 15km @ Pace, ECP, B1 Carpark Meet 0700hrs. .

Note: Please look out for Team FatBird pacers at the meeting point.

Know Your Pacers Part 3: 4hrs 45mins and 5hrs Pacers

4hr 45mins Group: The harder you work, the harder it is to surrender. Follow our pace, and we will bring you to the finished line.

The team comprises of: Andy, Niwas, Heng Yew, Phei Sunn, and David Shum.

In a marathon, one can find runners of all ages, who only have one goal in mind, and that is to be able to cross the finished line. And similarly, like our 4:45hrs pace group, it too consists pacers of all ages, who only have one goal in mind, and that is to help you achieved your goal in completing the marathon before the 4:45hr timing. You definitely cannot reach the skies, but you definitely can reach the finished line. Believe it, this is not a dream, nor miracle, it is something that you can achieve when you put in your effort and follow us.

Andy Ho, aka Acidburn

I have wondered at times, what I am doing out there. Over the years, I have given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement. I run because it is my passion. Every time I walk out of the door, I know where I am going, and I am focus on that special place where I find my peace and solitude. I can run in any direction, pace, sometimes fighting the wind when I felt like it, seeking out new sights just on the strength of my feet. Running to me, is more than just a physical exercise. It is a consistent reward for victory.

My first official race event was known as the Sheares Bridge Run back in 1995. My timing then was not amazing, but to me it is the experience, atmosphere of the event, and the moment of glory when you cross the finished line, knowing that you had did your best and push beyond what you think it is not possible. To date, I have completed 12 10km Races, 10 Half-Marathons, 8 Full-Marathons, and 1 Ultra-Marathon. Previously at every race, my goal is to try to achieve Personal Best (PB) Timing. This year however, will be very special and memorable to me. As I will be the pacer for the 4:45hrs pace group. My goal is to help others achieved their goal and objective instead, that is to cross the 42.195km in a timing of 4:45hrs. With my experience under my belt, I have every confidence that we can definitely achieve this goal together.

Sim Phei Sunn, aka PS

An avid runner for the past 6 years, I have taken part in numerous road and trail races ranging from 10km to ultra-marathons. I especially like to run in overseas marathons as it brings me to beautiful parts of the place that a visitor would normally miss. My first Singapore Standard Chartered Marathon was in 2003, and it left a very special memory. Everything was a new experience to me - the supporters, race atmosphere, and of course, the grueling distance itself. My maximum training distance then was only 25km, and my amateurish approach was simply to continue and not stop. Over the years, I have made wonderful friendships within Singapore running and triathlon communities, and learnt much from their experiences. Yet, no matter how sophisticated the tools and trainings have become, running, at its core, is really a beautifully easy sport - one foot after another, mapping out a memorable journey. Be a happy runner. Trust your legs and body, and let us savor the exhilarating moment of crossing that finishing line together.

Niwas Jikku, aka Niwas

I have been running since my secondary school days back in India. Back then, it was purely out of compulsion. After I came to Singapore, I had completely given up running for more than two years. I became insanely fat. Picked up running once again, I started off with a goal, that is to reduce my weight, and to look better. With motivation from my friends, I started running twice a week not more than 3km each time. Moving up slowly, I then run I-Run regularly at River Promenade. With the formation Team Fatbird, I met many like-minded people who constantly inspires and encourages each other. I had lots of advices and guidelines from those who had a passion and vast experience in running.

My first race was VGO Mount Faber 10km run in July 2008, where I clocked about 55mins. With the help of right people and friends around, I started to love what I did – Running. This year's SCS Marathon is going be a special and memorable one for me as a pacer for 4.45hr group. With the help of my team members and the rest of the pacers, I am confident that we, Team Fatbird will motivate people with the same kind of passion towards running, and help them in achieving their goals in this upcoming marathon. I wish good luck to those running the marathon this year and please do look out for Team Fatbird. “Follow Our Pace, Win Your Race.” Happy Running!


5hrs Group: Hi 5!

The 5-hour pace group comprises team leader Jancy, and is anchored by Benny and Edwin. The former two are experienced multi-marathon and ultramarathon finishers, whilst the latter a promising age-group triathlete. As middle-of-the-pack marathoners, this team reconises the difficulties and challenges that regular runners face, and is determined to bring all -new or experienced - who aspire to cross the finish line in 5 hours to their goal. Watch out for this team and experience the high with them!

Edwin Marc Low, aka FrootLoops

Aged 19, I started running about 6 months back when I came back from China. I had to lose that 9kg of weight, which I had put on for the winter, and to get rid of that beer belly! Having taken part in my first 10km event in June, I found that running was very addictive and could not give it up even if I wanted to. In order to satisfy that hunger for mileage, I signed up for the SCSM 08 and decided to make it my 2008 resolution - 'To complete my first Marathon'. Inspired by the older folks in the group, I decided to run my own race, at your pace. So, 'FOLLOW ME', no, not the shampoo brand, but follow me for the race and we will finish strong, together!

Next week, we will be featuring our pacers from the 5hrs 15mins and 5hrs 30mins group so stay tune!

Marathon Training Tip: Hydration

Hydration is a high Priority for Runners
Running for long distances burns huge amounts of calories, so you need to ensure you have the proper nutrients and fluids in your body before, during and after your workouts to increase your chances of success. A runner should never feel thirsty and should drink up to a liter of water before an event and up to two liters a day during training. During the hot and humid days, your body can lose much needed water and weight loss by 1-4kg depending on how far you run. This will not only decrease speed and efficiency, it can also lead to stomach problems, muscle cramping and dizziness.

What is Dehydration?
Dehydration means your body does not have as much water and fluids as it should. Dehydration can be caused by losing too much fluid, not drinking enough water or fluids, or both. Dehydration can be classified as mild, moderate, or severe based on how much of the body's fluid is lost or not replenished. Many runners malfunction as a result of dehydration during the long race.

Typical Symptoms:
(1) Dry or sticky mouth
(2) Low or no urine output (concentrated urine appears dark yellow or worse scenario in coffee brown color)
(3) Lethargic
(4) Dizziness

Stay Hydrated
Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in runners may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heat stroke, have even more serious consequences. Runners need to pay attention to what and how much they're drinking before, during and after exercise.

Running in heat and humidity condition such as at ECP/Costal route (Singapore) can put you at risk for dehydration, heat stroke and other heat-related illnesses. The easiest way to avoid heat disorders is to keep your body hydrated. This means drinking fluids before, during and after exercise. The body's fluid needs vary with exertion, climate, humidity, terrain, and other factors. The new fluid recommendations for runners say that they should "obey your thirst" and drink when their mouth is dry and they feel the need to drink. In training, drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes.

Pre-Run Hydration
If you're doing a long run or race (more than 15km-21km), it's important to make sure you're well-hydrated during the few days leading up to your long run. You know you're well-hydrated if you void large volumes of pale urine during the day. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep. In addition, alcohol inhibits oxygen uptake. Moreover, most alcoholic drinks are high in empty calories. While the odd beer will not drastically affect a runner, alcohol consumption does little or nothing to help the runner's performance.

Also, avoid excessive amounts of caffeine. Caffeine, like alcohol, is a diuretic. In addition, high amounts of caffeine inhibit iron absorption. Again, like alcohol, caffeine does little to enhance performance. A few cups of coffee drunk 60 minutes before competition have been shown to aid runner's performance. However, runners who are using caffeine loading are advised to try it a few times in practice before using it in competition. Caffeine can cause stomach upset to runners who are not accustomed to it. Additionally, a little extra hydration is needed to deal with the diuretic affect of the caffeine.

An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the toilet during your run. To make sure you are hydrated before you start running, you can drink another 4 to 8 ounces right before you start.

Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like 100plus, H2O, Gatorade etc) to replace lost sodium and other minerals (electrolytes).

An adequate supply of water is needed to permit the needed biological and chemical reactions necessary to produce the energy for running. After a workout, water helps in recovery by "flushing out" waste products through urination and defecation. It is very difficult (but not impossible) to "overdose" on water.

For the vast majority of runners, dehydration, not hyponatremia, will be the key challenge. However, runners should be cautioned that hyponatremia during marathons is the result of aggressive over-drinking of any beverage, actually drinking so much that substantial weight is gained before, during, or after the event, and under those circumstances, runners should cease drinking immediately. Consuming sports drinks during a marathon helps runners replace some of the sodium lost in sweat and that will help assure proper hydration, reducing the risk of both dehydration and hyponatremia.

The two most important things runners can do to protect themselves from hydration-related problems is to drink according to their individual fluid needs and make sure to consume adequate sodium.

If you don't have access to water on your running routes, you'll have to carry your own fluids with you. If you're looking for a waist fluid carrier, do take note of the following:

(1) Comfortable fit and not too heavy
(2) Very little bouncing
(3) Ventilated foam pads are breathable, so your waist doesn't get sweaty
(4) Easy access to bottles

Post-Run Hydration
Don't forget to rehydrate with water or a sports/recovery drink after your run. You should drink 20 to 24 fl oz. of water for every 1-2kg lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.

GE Women 10km - 26 October 2008

Field Report Filed By FatBird Jancy

It was a very humid morning. I had to walk very fast to the start point which was shifted from the Esplanade Bridge to beside One Raffles Link. The humidity really made me feel warm.

After introducing the elite runners and the guests of honour, the emcee started the race at 7.30am. Due to the fact that I started at the back of the pack, I had to weave my way throught the crowd of fellow lady runners for the first 1-1.5km.

After the initial 2km, the run was a smooth one through. I studied the map of route the fday before and lamented that there were many u-turns to make. But in actual fact, it were loops we made and not abrupt u-turns. There was no traffic light to stop for or narrow lane to negotiate. There was no chaotic merging with the 5km runners at all.

The drink stations were about 2.5km apart. Both water and isotonic drinks were served. There was enough for all and I didn't have to fight for any when I stopped at the 5km one to hydrate myself.

The most interest part of the route, I feel, was on the F1 race course. The ground was new and soft and the lane was wide. It as surprising quiet in this stretch. What an irony when it was just about 1 month ago that the FI Grand Prix was held there. I enjoyed this stretch the most.

The finish line was between Padang and the City Hall. Just round the bend at the Singapore Cricket Club, I could see the finish gantry and spectators flanking the finish chute. I finished with a very "show-off" pose.

The post race carnival was a very good one. There was ample supply of bananas, water and isotonic drinks. There was a booth giving out free cups of jello too. The best of them all was the booth that printed free photos of wallet size for you after you have your pictures taken by their official roaming camermen.

This was the 3 GE Women 10k but my 2nd run. I will come back again next year and I will recommend this run to all ladies. Can't do 10? Never mind! There is a 5km segment as well. And whether you are doing 10 or 5, your name will be a personalised one.

GE Women 10k.... Great race.... Good run....

Know Your Pacers Part 2: 4hrs 15mins and 4hrs 30mins Pacers

This week, we will be introducing our 4hrs 15mins and 4hrs 30mins pacers!


4hr 15mins Group: Running makes You Feel Youthful Always
The team comprises of: Helen Cheah, Ang Wei Beng, James Tan and Ang Lai Soon

Helen Cheah
I started running seriously back in 1994, after I had put on weight after given birth to my eldest son. Running 3 times a week followed by swimming, I lost weight eventually, and managed to keep it off all these years! I have benefited much from running, just to name a few; it has boosted my immune system, always feeling fresh and energetic, and I no longer get easily tired as before. Best of them all, running allows me to eat what I like without feeling too much guilt. To date, I have completed 5 marathons and over 10 half marathons. As my stamina gradually improves over the years, I have too come to love long endurance runs, as well as trail running. Apart from encouraging people to be acquainted to this magical sport, it is my wish and mission to assist and motivate runners in achieving their personal best for the marathon this year. I will give my utmost to help runners enjoy running, and stay in the midst of training. “Listen to your body, and run safe.”



4hrs 30Mins Group: Because we know you can, Let's finish this in 4hrs 30mins!
The 4:30 hours pace group is led by Alber, and staffed by Freddie, Kok San, Johnny and Charmane, all of whom are experienced marathoners. This group of runners come from a diverse running background, and are confident that they will be able to deliver come race-day.

The team comprises of: Alber Yong, Charmane Tan, Tan Kok San, Johnny Lim and Freddy Chan.

Freddy Chan aka cfred84
I would say e 1st time I started running was way back in 2003 when I was 19. Goal was to train up somewhat because National Service was looming! Have always been active in sports but never really run much till then. It was difficult in the beginning (breathless, tired etc.) but after sometime from a 'chore' it became something 'enjoyable'. Did my 1st marathon, SCSM in 2005 as a challenge to myself that I could complete it and eventually did it in 5 and half hours. I couldn't move around much after that and everywhere was aching; took me a week to recover!

Chanced upon SgRunners forum towards the end of 2005 and met many like-minded individuals and made lots of friends and shifus whom inspired me further. They set the standards that I hope 1 day I can achieve. Have since come to love running even more and its an outlet to express myself. Being a pacer, I hope I can help guide whoever out there to hopefully achieve his/her dream as well. The journey is long but I'm sure with determination everyone can do it - “I can, therefore I will”.

Next week, we will be featuring our pacers from the 4hrs 45mins and 5hrs group so stay tune!

15 Week Training Programme: Week 10

Week 10

Marathon

Mon 27/10: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday. Happy Deepavali! 5 - 10km OTOT

Tues 28/10: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 29/10: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 30/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 31/10: Rest.

Sat 01/11: 35km to 38km @ Pace, Changi Beach Park Car Park 2 Meet 0645hrs.

Sun 02/11: Recovery Run: 5 - 7km Easy, Own Time Own Target.

Note: This Sunday is also the MR25 Progressive Run: 35km, and the Pearl Izumi Run series: 30km.

Half - Marathon

Mon 27/10: Rest

Tues 28/10: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 29/10: Cross.

Thurs 30/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 31/10: Rest.

Sat 01/11: 22km Pace, Changi Beach Park Car Park 2, Meet 0645hrs.

Sun 02/11: Recovery Run 5 - 7km Easy, Own Time Own Target.

Note: Please look out for Team FatBird pacers at the meeting point.

FatBird Marathon Training Session #9

Field Report Filed By FatBird Benny

This weekend past was the 9th installation since the marathon training series for Team FatBird started. The allocated distance was for between 32 – 35 km, with the 3:45 hrs through 4:15 hrs pacers taking on the longer distance.

The morning started off with excellent weather, with the sun rising slightly later than usual, and intermittent cloud cover blocking off the heat. There was a buzz of excitement in the air throughout the pacer team, and rightfully so. Today was the debut of our pacer training gear courtesy of Nike Singapore, and all of us were decked out in our spanking new training tops! This was in no small part due to Jancy’s co-ordination and dedication to turn up earlier to ensure that distribution of the gear went smoothly. Thanks Jancy!




At 7:10 sharp the sizeable group that had turned up went off, breaking into the various pace groups with Max leading the pace as the 3:45hrs pacer. It struck me there and then that everyone seemed to be really comfortable and strong now, and surely this must agur something better one raceday.

The run was nice and comfortable with the beautiful weather, and before long we arrived at Carpark F2, where the 5:00 group took our first toilet/water break. We lingered for about 2 mins before starting off again, and I announced to the group that they did not have to worry as we would be stopping for water at the last toilet before reaching Changi Coast Road.

Along the way I chatted with the various people in our group, and informed them of the plans Edwin and I (Deepcruiser was abroad, and Jancy was tapering for her marathon next week) had for the day – that our actual km pace was intended to be 7:05, but we would be running at approximately 6:45 – 6:50/km to buffer up for toilet breaks, and on raceday proper, to walk through waterpoints.

We’d then arrived at NSRCC, and Max, the 3:45hr pacer was spotted coming from the other direction – he was doing a shorter 20km distance as part of his taper for his marathon, and even at pace was looking really relaxed and strong.

En route back to the start/finish point, the weather turned slightly warmer, but there was an nice breeze blowing in from the sea front, so it didn’t turn out to be too bad. As I arrived most of everyone else was already back at the pavilion and happily having their refreshments, mingling around with each other. Before long ZCO and Terry, helming the 5:30 group came back looking strong too, and after a short break we had a short stretching session to soothe those tired muscles, before breaking off to clean up and head for lunch.


All in all a great day to be out running, and the camaraderie provided by Team FatBird pacers and trainess certainly added to the enjoyment.

Carpe Diem!

View the FatBird Photo Album Here

Marathon Training Tip: Run Safe - Injury Prevention

Personal security

Always expect the unexpected, and be aware of the worse that could happen. Just because you feel safe does not mean you are safe.

The safer time to go out running is 1st thing in the morning, just after it has got light. There will be fewer cars or people about, the pollution levels will be at their lowest, while in the trail or on the beach the risk of thunderstorms will be the smallest. Nevertheless, if it suits you to do your running in the evenings, you may wish to look for a club (such as SAFRA MF running club etc) so you can go out as part of a group, especially for a female runner.

If you are thinking of doing a new route, plan it properly beforehand to make sure there are no potential danger spots. If there are, at least you will be prepared for them.

If you are attacked or dangerously harassed while out running, make sure you report it at the local police station. Even if the police cannot do anything about your particular incident they might be more alert to what could occur in the future. Do your best to remember as much as you can about your assailant.

Road safety
There are 2 important things to remember when running on the road: cars are faster than you and harder than you!

Road safety for runners isn't that much different from road safety for pedestrians, except it all happens that bit faster.

If there is no pavement, run facing oncoming traffic, and if running after dark, makes sure you have reflective strips front and back, even if there is street lighting. Don't cross against traffic lights unless you are absolutely certain. Be aware of cars that you see parking ahead of you in case a door opens across the pavement, and don't be tempted to nip across a road from between parked cars. Watch out for cyclists too, especially at junctions coming against the light and going the wrong way up one way streets.

Cross country running at places such as MacRitchie Reservoir (MR) requires extra care regarding overhanging branches, exposed tree roots and holes. If you are going cross country run, stick to acknowledged footpaths or make sure permission has been granted to access the land.

Storm Warning
You are more likely to get knocked down by a car or bitten by a dog than be struck by lightning, so although it can be scary if you are caught out in an electrical storm, you are probably pretty safe. You will need to take precautions, though. Try to head for cover as soon as you see the storm. Don't shelter under a lone tree or isolated tall structure.

Dog World
If you are bothered by a dog, don't try to outrun it, you won't succeed. Stand still until it gets bored and slopes off. If faced with one about to attack (head and shoulders lowered and snarling), don't make any sudden movements and avoid making eye contact (as dog take this as a threat), the chances are that once it sees you are no threat to its territory it will relax.

Watch out, there are thieves around!
Don't take any more with you than you have to when you go out running. If you drive to your run, don't leave valuables in your car, specially parking at places like Lower Pierce car park before dawn.

Summary of safe running Dos and Don'ts:

Dos:
(1) Wear reflective clothing after dark, even in area with street lights
(2) Run facing on coming traffic
(3) Carry identification, an emergency contact number and medical details (if needed)
(4) Be alert to your surroundings

Don'ts:
(1) Don't run by yourself if you can avoid it
(2) Don't stop to give directions or the time or have any stationary contact with strangers
(3) Don't run the same route at the same time each outing (especially for female)
(4) Don't try to outrun a dog

Injury Time
It does not matter how careful you might be, running is a potentially hazardous activity.

You will suffer some form of injury at some point during your running life. This is pretty much a given, as in any one year >50% of all serious runners will pick up an injury severe enough to make them miss a week or more's running. Often the body part will get damaged and start hurting as a result of keeping the strain off some other apparently unrelated part, which is where the problem actually lies. Taking an example, a runner may think that he had a back problem, and after seeing several specialists discovered he had a problem with his ankle and the incorrect techniques he had adopted to keep his weight off it as he ran had been twisting his back.

Because of the self-contained nature of running, the vast majority if running injuries are self-inflicted, therefore entirely avoidable and usually self treatable

Indeed, most running injuries occur for one or more of these 4 reasons:
(1) Over use and/or
(2) Lack of preparation and/or
(3) Unsuitable equipment and/or
(4) Poor technique

Bad Shoes
If you are suffering unexplained and repetitive pains, wherever they are on your body, check your shoes first!

Running on shoes that are not right for you or are worn out can have adverse effects far beyond your feet.

Don't run on the same pair of shoes for more than 6 months. Worn out shoes probably claim far more victims than the wrong shoes, as it is so easy to carry on for a few more months with a pair of shoes that "seem alright". But if the midsole of the shoes has collapsed, the shoes will no longer be providing the cushioning they should do, and the impact as each step hits the concrete will be transmitted, virtually undampened, to ankle, knee and hip joints, resulting in internal inflammation such as bursitis. This lack of shock absorption puts you at enormous risk or stress fractures in the ankles and feet, particularly in the fragile metatarsals.

Top 5 injuries at a glance:
(1) Runner knees
Sharp pain under or just outside the knee cap
Cause: weak quads, too much downhill running or over-pronation
Remedy: Ice; cut down on mileage; check your shoes; build up quads

(2) Shin splints
Tearing pain down the muscles at the front of the legs
Cause: weak muscles at the front legs
Remedy: ice; cut down on mileage and build back up gently; run on softer surfaces

(3) Achilles tendonitis
Dull ache just above the heel
Cause: tight calf muscles
Remedy: stretch Achilles tendons; cut down hill running; change to more flexible shoes

(4) Black toenail
One toenail, usually on the longest toe, turns black
Cause: blood pooling under a toenail that has come loose or is being pressed into the toe by the shoe
Remedy: it usually falls off by itself; if it comes back repeatedly get better fitting running shoes

(5) Llitibial band syndrome
Ache on the outside of the leg by the knee
Cause: lliotibial band too tight to accommodate your stride's range of movement
Remedy: lliotibial band stretching; run on even ground

Failure to warm up properly
Running without warming up is one of the primary causes of tissue sprains and strains, and can lead to internal joint damage like bursitis or synovial cavity inflammation. By raising your body's operating levels you will increase the flow of synovial fluid, the thick fluid that lubricates the parts of the joints that come into contact with each other, making the joint move much more smoothly. This rise in internal temperature will also decrease the stickiness of the synovial fluid in the sacs that sit between the muscles or tendons and the bones, meaning they provide comfortable cushioning as the soft and hard tissues move across each other.

Dynamic stretching as part of your warm up before intense exercise will go a long way toward preventing sprained ankles or knees. A dynamic stretching routine gently eases out the ligaments that connect one bone to another inside a joint, elongating the tissue and loosening it to reduce internal resistance. This means that when it comes under stress as you run, it can absorb new demands rather than be forced to stretch or tear.

Poor Techniques
Most commonly, bad techniques will involve too much up and down instead of forward movement. High striding is a common beginner's mistake, pushing off upwards with the toes and as what does up has to come down, this means stopping the movement by landing hard on the pavement. Each stride sends a shockwave through your body, jolting joints in ways that can cause internal damage and inviting stress fractures of the feet. Pushing off with the toes also increases the risk of hamstring strains.

Over striding is another danger, especially going down hills. If you feet land a long way in front of your body, the movement involved in catching up will pt undue stress on your knee joint and to a lesser degree your ankles. Heel runners will always be more liable to shin splints and Achilles tendonitis.

Over Training
This is pretty self explanatory and will be common among new runners as the temptation to get stuck in will be enormous.

Often other people will see the signs of your overtraining before you so: Tiredness, drastic weight loss, loss of appetite, aching joints. You might think you are just working out hard and getting fitter. Listen to other people if they comment on how you seem.

There are simple rules to remember as regards overtraining. Don't run through the pain barrier, you will experience some mild discomfort during and after training but any serious pain is telling you to stop. Don't overdo it, pretty obvious, but surprisingly neglected.

Ice Is The Answer
Ice is probably a runner's best friend. Some runners (including me) will go as far as dousing their legs in ice water every time they come in a long run. I ice up my legs and knee for about 5min as soon as I get home. An ice pack will usually be the 1st thing prescribed for any over training injury.

Don't apply heat to running injuries. Although it might appear to soothe any aches and pains, it will be having exactly the opposite effect to ice and therefore will make them worse.

If soft tissue or a joint has become inflamed and most knees and rear leg muscles will after 10km, even if they don't hurt at the time, massaging it with ice will greatly speed recovery. The blood vessels below the skin have been damaged and have expanded to allow a greater flow of disorganized blood cells into the tissue, breaking it down, this is what causes swelling, discoloration and pain, Icing he area shrinks these blood vessels down, allowing much less blood damage as this slows the metabolic process. The swelling will be reduced, the pain will be much less and the healing process will be speeded up.

R.I.C.E:
RICE is pretty much a universal runner's remedy. It is a cure for sprains, strains, bursitis or internal bruising, which make up the majority of minor running injuries:

Rest: Don't try to run off an injury. Take a few days rest and try to keep weight off the affected area as much as possible.

Ice: Putting ice on an injury, no matter how small, will do wonders to ease it by reducing internal swelling and numbing any pain.

Compression: A tightly applied bandaged, athletic support or elastic wrap will reduce swelling in a joint, help immobilize it and keep it stable.

Elevation: Raising the injured area, preferably above the level of the heart, will stop blood pooling there and so reduce swelling and discomfort.

Know Your Pacers Part 1: 3hrs 45mins and 4hrs Pacers

Starting from this week, we will be introducing the respective pacers from the various time groups so that you can get to know them better!



We Are The Fast N Furious… Follow us to PB @ 3:45Hr

The 3:45hr Pace Group runs the fastest, eats the most too! They are all big eaters, especially after a good run. You will be amazed at their enormous appetite if you ever have a chance to sit down and join them for a meal. It all make senses when you see them run, speed coupled with precision form, all that burns a lot of their energy to achieve the required pace distance. If you are looking at completing your marathon before the 3:45hr timing, then they are the right group for you to follow.

The team comprises of: Max, Henry, and
Selvaganesh Periasamy.

Max Ang, aka Feetoffury
Prior to his passion in running surfaced three years ago, he had hated running. He attributes his running success to failing the 2.4 km run of his IPPT back then. Like an awakening call, he decided to train hard to overcome this weakest link in his fitness form, and he has not looked back ever since. Nothing is impossible! “It has been said, that a person has 7 years of improvement after which one starts its serious training, and so I am looking forward to conquer higher plateaus in the next 4 years.”


The Group of FOUR (4Hr)... ALL For One, One For ALL

The 4hr Pace Group put together has bags of running experience collectively. The group strongly believes that with their expertise, and is confident that we have what is takes to motivate runners and bring them across the 42.195 km finish line within the magical 4-hour mark. See you @ Team FatBird Marathon Trainings, and @ the Start Line come December 7th, 08!

The team comprises of: Aik Hock, Ronnie, Anthony and David.

Aik Hock aka Ultraman
Aik Hock is a member of MR25 Running Club and always actively offering support and running tips in SgRunners forum; at the same time, he is a good friend of Team FatBird.

Training diligently since 2003, he is an endurance runner, and a Chi-Running technique practitioner. Although, Aik Hock is an avid participant in most local competitions, and various overseas events, ranging from 10km distance to Ultra marathon, his mentor is always, “Listen to your own body”.

Anthony Sum, aka DreamRunner
Founder of Team FatBird, has over four years of running experience. Being an active member of several running clubs and community such as, SAFRA Running club, MR25, SgRunners, along with numerous valuable local and overseas marathons experience under his belt, he has much to contribute to the running community. Spurred on by the great success of pacing the 4hr Pace Group in Standard Chartered Singapore Marathon 2007, He decided to put together a complete Pacer Group this year to assist more runners in achieving their target timings in the upcoming marathon. Anthony is part of the very strong 4hr Pace Group this year that has been training very consistently under the guidance of the 15-week Team FatBird Training Program.

Stay tune for Part 2 next week as we introduce you the pacers from our 4hrs 15mins and 4hrs 30mins pace groups!

View Related Articles:
- Marathon Training Tip #1: Getting Started
- Marathon Training Tip #2: Running Gear
- Marathon Training Tip #3: Before and After your run
- Marathon Training Tip #4: Running Efficiently
- Marathon Training Tip #5: Training to Increase Your Running Capacity
- Marathon Training Program - Week 9
- Marathon Training Session #5
- Marathon Training Session #6
- Marathon Training Session #7
- Marathon Training Session #8

15-Week Training Programme - Week 9

Week 8

Marathon

Mon 20/10: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 21/10: 7-10km, with at least 3 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 22/10: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 23/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 24/10: Rest.

Sat 25/10: 32km to 35km (3.45hr, 4hr and 4hr 15mins Pace Groups), East Coast Park, Playground@Big Splash, Meet 0645hrs.

Sun 26/10: Recovery Run: 5 - 7km Easy, Own Time Own Target.

Note: Please look out for Team FatBird pacers at the meeting point.

Half - Marathon

Mon 20/10: Rest

Tues 21/10: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 22/10: Cross.

Thurs 23/10: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 24/10: Rest.

Sat 25/10: 18km Pace, East Coast Park, Playground@Big Splash, Meet 0645hrs.

Sun 26/10: Recovery Run 5 - 7km Easy, Own Time Own Target.

Note: Please look out for Team FatBird pacers at the meeting point.

Marathon Training Tip: Training to Increase Your Running Capacity

Think of your body as a car – it has the best wheels and the slickest suspension, but it will be useless if the motor doesn't run properly.

As a runner, a big, strong, efficiently working heart will be vital to achieving the maximum potential.

The heart of everything
The heart is responsible for taking oxygen from the lungs and delivery it to the muscles via the blood passing through our body's arterial/capillary network. It delivers oxygen to every cell in the body, but it's the working muscles that make the highest demands, and the harder they are expected to perform, the more oxygen they need to receive. Also, your muscle to body mass ratio will increase as your running progresses and this will further add to the amount of oxygen needed. For this reason, all athletes need a heart large enough to pump sufficient blood around the body without the pressure dropping or the heart having to beat at a dangerously high rate per minute.

A distance runner needs this oxygenated blood to be delivered at a constant pace over an extended period of time, without any undue strain. The efficiency with which your heart can do this is known as cardiovascular fitness. Endurance training develops your heart in much the same way as your legs: the increase in the amount of work it is expected to do make it grows bigger.

Your muscles' main source of fuel is glycogen or fat. In order for muscles to consume this fuel, oxygen has to be present to break it down and convert it into adenosine triphosphate (ATP), a chemical compound which is the form of energy that muscle cells need in order to work.

The production of ATP leaves by products in the form of carbon dioxide (CO2) and lactate. The carbon dioxide laden blood is pumped back to the lungs, where the CO2 is extracted and exhaled into the atmosphere. The lactate is also removed from the muscles by the venous blood flow and delivered to the liver where it is converted into glucose.

As the intensity of your running increases your muscles will be working harder and will need to metabolize glycogen or fat at a proportionally faster rate. Your system will have to increase the input of oxygen to achieve this, hence, the heavy breathing or gasping for air during and after hard workouts.

Running faster and further is all about training the relevant muscles to improve their function, and that improvement is largely due to increasing cardiovascular efficiency. Running up a 20 storey flat will frequently result in that burning pain in the thighs that fatigues the muscles to a point of forced stop. This is the failure of the venous drainage system (the veins that flow away from the muscles) to clear the waste product of lactic acid from the stressed muscles fibred. Improvement in performance will arrive when the blood supply pump, the heart, can deliver more blood and the local blood vessels can more efficiently cope with clearing the lactic acid.

When you are running, your heart should be beating at 60% to 80% of its maximal rate, fluctuating according to the intensity of your running. If you keep it beating at this level, you'll be pushing your heart hard enough to reap all the benefits of having a good workout but not so hard that you'll be putting it under stress.

Your heart rate is not necessarily related to what speed you are running at because your heart will be registering all sorts of extraneous factors such as how stressful a day your have had, what the temperature is, how much coffee you have put away etc.

Summery of a runner's cardiovascular cycle:
(1) Oxygen is inhaled from the air
(2) The lungs transfer oxygen to the blood
(3) The heart pumps the oxygenated blood to the muscles and other organs
(4) Working muscles use oxygen to burnt glycogen, creating ATP to fuel movement
(5) Carbon dioxide is discharged into the bloodstream
(6) Carbon dioxide is delivered to the lungs
(7) Carbon dioxide is exhaled into the atmosphere.

Find your maximum heart rate
Your maximum heart rate (HR max) is the highest number of times your heart will beat per minute before it plateaus. Ideally, you should be running at 60% to 80% of it, therefore you will need to know how to work out what it is. Either use a heart rate monitor or manually take your pulse at your wrist.

To find your maximal heart rate, simply run faster then check your beats per minute. Do it several times, like this:
- warm up thoroughly,
- run easily for 10 minutes then
- perform your 20 second sprints
- with 30 second's recovery running in between.
- Run easy for 30 seconds then run at your top sustainable speed for 2 minutes.

Take your pulse. Run easy for at least 10 minutes then repeat the exercise twice, taking your pulse at the end of each session. The 3 figures should be within a couple of beats per minute of each other, and you can assume their average to be your maximal heart rate.

VO2 to the max
The amount of oxygen you can consume while working out intensely is known as your aerobic capacity or VO2 max. This is a measurement of the maximum number of milliliters of oxygen, per kilogram of body weight that you can use up in a minute, the higher the better. This is another indicator how fit you are, and just like your HR max, you can work to improve it. VO2 max tends to peak for weekly mileage of 80-100km.

Once you reach the age of 40, both your VO2 max and your maximal heart rate will decline at about 1% per year.

Running economically
Your running economy is also another important figure to understand. It is the % of your VO2 max that you are using to achieve a particular speed, the smaller the figure, the lower your oxygen use and the greater your running economy. Good economy means you can then step up the pace or distance and still remain within your capabilities.

Your running economy will get better naturally as you train regularly and build up your strength. It can be worked on by improving your technique so as not to waste any energy in your stride, and by building up your strength, many distance runners do strength training simply to maintain a good level of running economy.

Carbohydrate
Once you start running, all that carbohydrate you have been eating is broken down in your digestive system to extract glucose and glycogen. Glucose will supply immediate energy needs and will combine with oxygen to be burnt pretty much as soon as it arrives in your system. Glycogen, however, is stored in the muscles and in the liver to be converted into glucose and the ATP as required in the future. Around 2/3 of the body's glycogen reserves will be stored in the muscles and 1/3 in the liver.

Because glucose is vital for producing ATP, distance runners need to store as much glycogen as possible. Increasing your training runs will naturally increase your capacity, but 2000 kcal will be about the most you can store, no matter how fit you are. The reason so many marathoners hit the wall at 30-35km mark is because energy consumption on a distance run will be around 60+ kcal per km.

Crossing the lactate threshold
Excess lactate sloshing about in your muscles during intense exercise causes a burning sensation within them and as it cuts down on the amount of oxygen your blood can transport, brings on premature fatigue. This build up of excess lactate occurs because when so much energy is used in a relatively short space of time more lactate will be produced than can be pumped away. At this point you have crossed the lactate threshold (LT) and as it will be detrimental to your performance you need to make sure your threshold is as high as possible.

Raising your LT will allow you to run faster for longer, and is vital if you are going to race at distance about 15km. It's not too difficult either. The idea is to run lengthy intervals. Your LT pace will be just below your race pace, so to top it you'll need to move it as fast a pace as you can sustain over the distance. It's important not to start off too fast and then slow down after a few km. After you have run an LT interval, you should feel like you haven't got a lot of running left in you for that day.

Importantly, always listen to your body!

Putting in the miles:
Once you have decided to formalize your running, in as much as you want to achieve certain levels of ability or fitness or weight loss, the most immediately useful step you can take is to divide your runs into "long" and "short".

Long runs increase your aerobic abilities, and thus your VO2 max, as any regular extended workout will multiply the number of oxygen bearing capillaries in the muscles concerned.

Speed drills should be undertaken by runners at a reasonable level of fitness, not complete beginners, as they can put intense strain on an out of condition body. For this reason, warming up is absolutely vital.

Increase your speed on the short runs, but stay at your usual pace on the long runs, concentrating on maintaining that speed for the entire extended distance just like what was done in the FatBird pacer training run.

An ideal long and short scenario is to do 2 short runs during the week days, either in the evening or early morning, and one long run at the weekend. The schedule is up to the individual.

Speed training:
Most distance runners focus on the strength and endurance as being the keys to improvement, but this will often be at the expense of speed work. Running fast is not only for sprinters, and the improvements it can bring to your performance will be absolutely vital if you are preparing for a race and have high ambitions than merely finishing the course.

Speed work is running at a pace of more or less twice your usual speed for a set or distance, and it will prepare you for the higher levels you may need to raise to in competition, in a way that is far more effective than regular pace running.

As your speed work take effect, not only will your regular pace increase, but it will seem like a gentle jog in comparison with the sprints. While this does not wonders from your starting line confidence, it also leaves you secure in the knowledge that you have speed in reserve as your secret weapon.

However, you should not speed train all year round as it will have a detrimental effect on your endurance and, as regards you getting faster, it will be subject to a law of diminishing returns. A distance runner should do no more than 1 speed session a week, rising that to 2 in the build up to an event, and even then the fast bits should make up no more than 5% of your total mileage.

Interval training:
Interval training involves structured speed sessions and has been the basis of athletic and sports for ages, with the same principles being applied to cycling, swimming, and rowing and so on.

Interval training is also acknowledged as a much better way to lose weight than slower, longer distances, as the intense running burns fat far more effectively.

It's best to do your interval sessions on a track where you can accurately judge the distances you are covering, and so time yourself more precisely. A heart rate monitor is particularly useful for interval training to monitor recovery periods and assess the varying aerobic effect your training session is having on you.

On strict interval sessions, recovery stretches between sprints should be kept to a minimum, as letting your heartbeat fall too far back towards normal will bring down average levels of oxygen consumption and lactate production, which will reduce your VO2 max and lactate threshold.

Speedy technique:
The best way to run faster is to practice running quickly than you will need to. It's why sprinters practice explosive 20 or 30m dashes and marathon runners will train at 5km speed, but each will make sure they have perfect technique.

When training at a higher speed it is crucial that you rigidly adhere to your regular style and only run as fast as you can like that. Altering your action to try to gain a bit of extra pace could be disastrous.

Fartlek:
Invented in Sweden, this is an unstructured version if interval training – the name translates as "speed play" – and it can be great fun when out running by yourself. The concept is to alternate stretches of intense running with recovery stretches, but it is done on an ad hoc basis: sprint to that bench, then jog up the rest of the hill; sprint from one corner to the next, jog a block then sprint the next, try to get to the end of the road before that bus does etc….

Strength training:
Many distance runners are frightened of strength training because they don't want to be saddles with carrying the extra weight that added muscle brings – muscle weighs more than fat. However, there's a huge difference turning yourself into the Incredible Hulk and putting on the few kg of lean muscle which will definitely help you as a runner.

The key to efficient strength training is increasing core strength through developing the abdominal muscles and concentrating on the deep abs. Strength training will also improve your running efficiency by working shoulders, upper arms and chest, which are muscles that can help your technique if they are strong enough. It can also provide the muscle balance needed to counteract the developing of such running muscles as the hamstrings or the claves, by strengthening the muscles they work against in your running stride.

Cross training:
Cross training is very important. Too often runners don't want to do anything that isn't actually running, but covering long distances each week can be very stressful, so to reduce the risk of injury you need to look for something that will maintain your fitness levels but will take you away from those stresses. Having another form of exercise will stop you going crazy too, especially when you are recovering from injury and cannot run.

View Related Articles:
- Marathon Training Tip #1: Getting Started
- Marathon Training Tip #2: Running Gear
- Marathon Training Tip #3: Before and After your run
- Marathon Training Tip #4: Running Efficiently
- Marathon Training Program - Week 9
- Marathon Training Session #5
- Marathon Training Session #6
- Marathon Training Session #7
- Marathon Training Session #8
- Know Your Pacers Part 1

FatBird Marathon Training Session #8

FatBird Pacers @ 8th Weekend Training Session

Field Report Filed By FatBird Anthony
FatBird Photo Album HERE


It was FatBird's 8th weekend of the Pacers Marathon Training this Saturday. The distance was supposed to be 30km-34km. Because I was in tapering mode ahead of next weekend's ChunCheon Marathon in Korea, I planned to do only 18km. I took the opportunity to brief the Pacer Group Leaders to take care of the various Pace groups during their individual runs, as well as welcome some new members to the team.

We started off at about 7.10am, running towards NSRCC and Changi Coastal Road. I tagged along the 4hr Pace Group, led mostly by Raven and Ultraman. There were about 8 others running in this group. The 3:45hr Pacers were slightly infront, whilst the 4:30hr Pace Group was a little behind. I could see that all the Pacers were trying their best to start off conservatively, and run to their respective paces....I knew it was not easy, and I appreciate them all for trying and doing their best.

It was a smooth run all the way to NSRCC, with the 4hr Pace Group averaging 5:45min/km pace. DO and I decided to turn back, and we took turns to run along with the rest of the groups. It was a good opportunity for us to chat with the teams, understand their challenges and concerns, as well as to give them some guidance and motivation for their very long runs. It was fortunate that most of the runners brought their own hydration and fuel as advised, for it turned out to be scorching HOT.

DO and I, along with Bev, returned to start point in 2hr+. Along the way, we chatted a little with the TriFam Pacers as well as the Newton Shoe Trial-ers. Our new FatBird Team T attracted good feedback from fellow runners....hope that the Marathon Pacers top will bring the same interest and enthusiasm for all. I managed to hand out the training shoes to some Pacers, who had a chance to try it out for the first time.

Although the weather was challenging, all the Pace Groups returned strong, up to the final 5:30hr Pace Group. As we chatted with Ben Pulham from Racers Toolbox, zco the impressive 5:30hr Pace Group Leader finished his run looking great. Ben was suitably impressed with our 'madness' and enthusiasm for the long distance training under such conditions....hmm, we hope to get him to join in for some of our Pace Runs very soon....hehe.

With the various Pace Groups taking shape, and conditioning themselves physically and mentally, I am confident we will have a very good outing at this year's SCSM08. Very soon, we should be seeing more marathon trainees joining our Pace Group Runs, and hopefully, we can arrange for them to try out some of the gadgets like Pace Bands and even marathon running shoes...well, more action in the month of November....meanwhile, let me just go to Korea and enjoy my very first back-back full marathons :)