Scenes from Hong Bao i-RUN

Hong Bao i-RUN Slideshow, courtesy FatBird Jancy

MR25 Ultra-Marathon 2008

I had to miss 2007's MR25 Ultra-Marathon because of my Chiangmai Marathon. This year, I revisited the MR25 Ultra-Marathon, which I did in 2005 and 2006. There was a large crowd of more than 300 participants this year, many doing their maiden Ultra-Marathon at MacRitchie.

Team FatBird had a good contingent. SgRunners, Pacesetters, SAFRA RC, aniMILES, trifam were well represented too. The new carpark became operational, and because of renovation works to the carpark area, the registration area was shifted up slightly. It was great to meet many runners and lots of photos were taken prior to the start. My plan was to do just 5 laps to qualify, and not over-extend myself.

A quick brief by Steven Lee, and away we went. I took it slowly, and was aiming to do 1hr15min laps. Many of the faster runners overtook me, and for most of the first lap, I was running near to YN. DeepCruiser, Cheow12 were running just behind me. I used the Nike Vomero to test out its resilience on trails. The weather was dry and good, and without much incident, I completed the first lap in 1hr10min. Since it was too early for food, I continued on with a visit to the toilet.

Loop 1 - Inside Northern Trail

The second lap had HophIng running alongside me for most of the way. The sun seemed to be emerging, but with cool winds, I was still feeling good. Spotted Brokie, wend88 and jjchng who were armed with cameras and firing away. I posed for some nice pics and continued running. The Sime Trails claimed Colleen and a few others as victims. The pebbles and sharp rocks caused some serious abrasion to their arms and legs, but they bravely continued on....such are the resilience of Ultra Runners. Once again, Colleen overtook me and she was looking very strong indeed. I spotted Eunice running very strong near the end of the 2nd lap, which I completed in 1hr9min. DO had stopped his run to provide support, whilst terry, YN, spencer, Max, kopibaby, and the rest of the gang were going on.

Lap 2 - Along the bund near golf course

I took a Gu gel, a banana, and then set off for the 3rd lap. I was still feeling good. I became cautious after 2 near misses when I kicked on some rubble. The crowd had thinned by then, and I caught up with Cheow12 and DeepCruiser midway. I could sense HophIng running well just behind, and so was Charmane and YN in front. Saw the camera crew yet again, and more photos followed in the trails. Tey from Pacesetters was also busy clicking away, and he was actually running the 5laps too...*wow*. The MR25 Photographer (SteveChoo) was also roving around and taking pics of the event....very happening. Byron, Bose and Shut were stationed strategically at the end point to capture the runners as they finish their laps. I did not have my fuel belt with me up till then as there were ample isotonic support at the water points. It was great to see Shirlyn from SAFRA TP who kindly offered me her famous 'Sng Pao'. That was heavenly. Completed the 3rd lap in 1hr13min, and was still feeling ok.

I took a mini pao (thanks to Meteor), another banana, and off I went. I wanted to do the first 42km within 5hrs. I was running the 4th lap mostly by myself. I was still running up all the slopes, although there were others that were taking walk breaks. All the runners were looking strong, and running pretty tactical too. Near the end of the 4th lap, I once again saw Eunice and Charmane. I was feeling hungry throughout lap 4, and was looking forward to some solid food at the finish point. Managed to finish the 4th lap to complete the 42km trail in 4hr53min. Heard from DO that the cooked food and Pizza had not arrived, and so I had to down more bananas...haha. I rested and chatted for a bit. Although I was still feeling hungry, I decided to just finish the last 10.5km loop to be back for lunch. I had allowed about 1hr30min for the final lap.

I started the final lap behind cfred and Charmane. This time, I had to resort to walk breaks as my legs were weighing a ton. I had loosened the shoelaces as it was causing me lots of discomfort for the past 3 laps. I decided against changing another pair of shoes since I was going to finish the race soon. The pressure against my left foot was giving me a stinging sensation, and I knew I did not want to endure for too long. Charmane had an unfortunate fall in Northern Route. It didn't look too bad, and she could endure till she reach the water point at SICC junction for a wash up.

I carried on jogging to Sime Trails, and saw Matthew walking. He mentioned he had cramps and had walked for quite a bit. I too was taking walk breaks to avoid tripping over the rocky area. Met half-timer along the wooden bridge towards the golf course, and from there, it was me and a few other runners, including Matthew trading places. When I reached the 'tree roots' area, I was overcome with an eruption of cramps to my inner thighs...that was so painful....I had never had cramps in that area before, and I was just rooted to the ground. I did not know how to stretch, and just stood still for the cramps to subside.

The final 3km was almost non-runnable for me, as the cramps would erupt whenever I tried to jog. I walked most of the way, and Matthew overtook me with 1km to go. I finally made it out of Lornie Trails, and it was sheer pleasure to see Shirlyn, Divey and Benson, the SAFRA support group. I took a cold orange squash and had a pic with Shirlyn. Finished the race in 6hr45min, just behind Charmane and cfred. DO welcomed me with news of Sarpinos' Pizza (thanks to Max for sponsoring this for Team FatBird). It was the most heavenly piece of pizza I had taken in a long time...hehe.

While resting, my calves and sides of the stomach threatened to cramp up on numerous occasions. I had to walk about and had some good chats with SC5 and Teacher Lee. SC5 and his aniMILES team did well for their maiden MR25 Ultra-Marathon. I went to wash-up and don the finisher T immediately. I stayed at the finish point for about 2 hours cheering the runners in, especially Team FatBird, SgRunners and SAFRA RC. RoadRunner3 looked so strong when he finished 6laps. Melvin How was superb after doing 7laps, and went for 8. YN, acidburn and a few others went for 6laps or more. Rosalind and Ultraman finally came back with their five rounds, famished but happy.

Happy to have completed the 5laps :)

When I left at 4pm, there were quite a number of ultra runners still inside the trails *kudos*. I am sure a few of them will go up the podium. I am happy to have completed the minimum 5laps without sustaining too much pain or injury, and more importantly, to witness many of the new runners achieve their Ultra-Marathon dream. Just received news from FatBird terry that FatBird YN and Charmane came in 3rd and 5th respectively for the women's open. RoadRunner came in 5th for the men's open. Eunice topped the women's category. Melvin How from SAFRA MF finished 9 laps and just missed the pole position by minutes. *kudos* Congratulations to all winners.

Photo Slideshows from SteveChoo (official photographer), jjchng (#1), jjchng (#2), Brokie, byron, Bose, wend88, Shutehelup, la_senza

Pacesetters GE30KM 2009

Team FatBird & Frenz @ Finish Point

The SAFRA MF Gang

This was to be my 3rd Pacesetters GE30km race, and I have participated since the inaugural one in 2007. There have been rumours of a more challenging route this year, and I spent some time allaying the fears of those first-time 30km runners whom I have jio-ed for this run. A group of FatBirds have been preparing themselves for this run a few months back.

I arranged to drive up to KL with the SAFRA MF gang. Learning from our experience last year where we traveled at night, this year we decided to leave early Saturday morning instead. Adam with Alber, PS and Yean in one car, Eddie and family with Sumiko and bf and Karen in another, while me, Bev and DO followed in a 3rd car. The journey was smooth and we arrived at Hotel Coronade at 10.50am Saturday. After checking in, we immediately headed to Jalan Imbi for delicious Bak-Kut-Teh and Fish-head.

Since we were early, we went for some walking about the nearby shopping area, ate nice egg-tarts, before proceeding back to the Hotel to meet the FatBirds and SAFRA group for dinner at Jalan Alor. We had a sumptuous tze-char dinner at the usual stall, and met up with Alan Chao and a whole bunch of MF Runners. The Rainbow LOLO stall had unfortunately closed, and we could not satisfy our craving. We went on to San Francisco Cafe for our coffee, and some nice chats. IMD had kindly collected our race pack and had them delivered to the Hotel, and paid for our deposit for the Championchip....what a swell chap!

There was supposed to be a Championchip mat at the start point, but we did not see any. Instead, it was a late start at 6.15am, and soon we came up close with the initial slopes. I had told Bev, Terry and the rest to take a conservative approach at first. My tummy was still stuffed with all the good food from the previous day, and I could hardly wait to 'lose' them on the hills and slopes. The first 10km was pleasantly 'not-that-hilly' as I settled into a 5:18min/km pace. I traded places with a few familiar faces, notably Julie, before being overtaken by her....she was blazing away.

I felt good, and was busy watching my legs on the numerous down-slopes....too many of them, and some were steep. As the sky brightened, I plodded along at the constant pace. The distance markers were clearly missing, and I was fortunate to have my Garmin 405 to inform of the distance and pace. As I entered Sri Hartamas, I kept to a cautious stance. It was pretty smooth for me that morning as I meandered along the rolling slopes. I could see the Kenyans blazing in the reverse, and a distance away, spotted Tobias running back. I focused on moving forward, and did not wave to too many people as I wanted to conserve myself. By the 16km mark, I was overtaking some of the tiring runners.

On the way out, I felt much stronger, and relished the slight down slopes. Finally spotted Beverly and we waved to one another with encouraging claps. I increased the pace after 20km, and overtook a lot more runners. I went by Julie, Rhoda, and finally Prata at the last 5km. I felt good aerobically, but I was a little concerned about my legs getting bashed by the down slopes. I maintained a reasonably safe pace, and completed the 30km run in 2hr35min. Checking back, that is a good 11min better than my 2008 timing....not bad, considering that I felt much better this time too :) After collecting the very nice finisher's medal, and dri-fit finisher's T, I went for the chendol first. It was refreshing and yummy. I went back to the end point to welcome the rest of the runners in.

Cheerful FatBirds @ GE30km

A lot of the SAFRA and i-Runners also improved their timings. Leslie came in first in the Women's Open, Julie second, and Colleen came in fifth. YN was in 6th, just a minute behind...so 'sayang'. Benny did a respectable 3hr03min, Terry came in 3hr20min....wow, and Beverly conquered her maiden 30km in 3hr22min....outstanding performances by FatBirds. The other SAFRA Runners did very well too.

The TRYathletes

I went for more food and iced-milo. Lots of chats and photos followed, before we proceeded back to Hotel for a good wash-up, and then for very shiok Jln Alor Char-Siew noodles. The drive back to Singapore was relaxing, and we even had time for a mid-stop for ice-cream waffle. Overall a very nice trip and run, and I look forward to the next Pacesetters GE30km. The extra 1kg from all the food had stayed with me till now....haiz :(

River 'Hong Bao' Run 2009

Running 2009...

Hello FatBirds and friends,

The local running calendar in 2009 looks set to be another exciting one, from the 2nd rendition of the Sundown Ultra-Marathon to the SCKL Marathon in June and of course the year-end SCSM, interspersed with many intermediate-distance events like the NewtonActive Run, Shape Run, Human Race Run, AHM, et al.

To prepare runners (especially the new ones) for some of these events, we are exploring the possibility of getting together for weekly base training workouts of briskwalk-jog-run on weekends eg. Friday evenings, Sat mornings at ECP, Sunday morning LSDs at various locations islandwide. Those who are keen to join in please keep a lookout for announcements and discussions in Team FatBird's facebook or at SgRunners forum.

Let us take a walk down memory lane and relish in the FatBird Photo Gallery of runs in 2008.

I am looking forward to yet another exciting year of runs and fellowship.

Cheers!
FatBird Anthony

Re-live the Memories!

Team FatBird's Christmas I-Run 2008

Run Video by byron
Photo Slideshow #1, courtesy FatBird J

Photos on Team FatBird's facebook, courtesy byron

FatBirds & I-Runners @ Christmas I-Run

It was Team FatBird's first Christmas at the River Promenade, and so we took up the suggestion of a team member to have a Christmas I-Run. Drawing on the pleasant experience and fun we had from the 2007 Velocity Christmas Run, we put in a FatBird flavour, and invited I-Runners and SgRunners to join us for a Special Run.

About 100 runners showed up, many decked out in red tops to match the large Christmas Tree right under UOB Plaza, next to the Fat Bird statue. We brought some cakes, home-made sandwiches and kueh kueh, along with lots of Santa hats, glow sticks and blinkers to add colour to the evening. We had a series of group photos under the Christmas Tree before we started off on our group run of 5km.

We made many stops for photos along the Riverside area, wishing passer-bys and diners in the restaurants 'Merry Christmas'. They reciprocated with fervour, and soon the whole group warmed up and began to have loads of fun. As we ran into each tunnel, we would break out into songs of 'We Wish You A Merry Christmas...'. The entire group would sing along. It was so much fun. We took more photos near the Esplanade as well as on top of Esplanade Bridge. There were easily 3 main cameras clicking away, thanks to Jancy, Byron and Bruno. There were even videos of interesting running scenes.

A Grand Finale ensued where we gathered 50m away from the finish, and ran together as a group, breaking out into chorus of 'We Wish You...., One More Time!'. Everyone enjoyed the run and all went for the 100plus and Ice Mountain as all were thirsty from the singing and laughing...hehe. It was a new running experience for many of the runners, and they enjoyed it thoroughly, albeit tiring for some. After a good cool-down led by Benny, we dug ourselves into the snacks. Lots of chats and meeting of running kakis and friends, some of whom we have not met for some time.

Team FatBird & Friends

We took more photos under the Christmas Tree, followed by dinner at the usual Kopitiam. The group was so large this evening that the row of tables extended to the edge of the walkway...haha. The log cake was cut and shared evenly, but we could hardly eat another morsel with so much food. A most enjoyable Christmas Run which I am sure will leave good memories etched in the minds of the many who came.

Merry Christmas And A Happy New Year!

And Many FatBirds In A Pear Tree :)

A BIG Thank You!

Your Compliments....

FatBird Interviews

We speak to Yrannath Ng or YN, a faithful follower of Team FatBird's I-Runs and Marathon Training. On 7th December 2008, she did her best for her 2nd marathon and achieved a very good personal best.

YN, with FatBird David during our Carbo Loading Dinner.

T: For a start, give us a brief introduction about yourself.

YN: My name is Yrannath Ng (YN). I have never really enjoyed running till Y2006 after my gal fren asked me to "follow" her for some AHM Registration and was 'pyschoed" to join my very 1st 10km Run for AHM'06. I clocked @ 62 mins and inspired me to try out 21km for SCSM 2006 which my bro has doubt that I can clocked within 3 hrs. I proved him wrong by 2 hrs 22mins though I don't train much as I was more to gym workout like Body Attack / Body Combat / Body Pump and occasionally Body Jam & Yoga.

My friends told me to try 42km in Y2007 which I thought will be my 1st and last as well ... but i did quite badly @ 5 hrs+++ so I tell myself to tryout for another time in Y2008 which I did and never regret to do so.

T: Wah 5hrs +++ and its already bad ah? Haha. Anyway, Congrats for completing the marathon. We heard that you did very well for this year's SCSM08 with an improvement of close to 1 hour in timing, completing in close to 4hr 15mins. Care to share with us on this marathon experience?

YN: Thanks. I am very happy that I clocked a good timing this year. Marathon Training is very important. I got leg injury during May & June 2008, couldnt do any gym workout at all. So I started slow jog by myself to see if I can pickup running again in July. Then a gym friend introduced me I-Run Team Fat bird @ Raffles Place. I joined the group with regular training on Tues / Thurs / Sat or Sun for progressive long runs till the Race Day. It was amazing and training with the group of Pacers & Pacees at RP or ECP on Sats & Suns motivated me to appreciate and understand more about running.

T: So do you think that the training runs that you have been doing with Team Fat Bird helped?

YN: Definitely. Training with Team Fat Bird really helped me a lot like the various Pacers' motivation and guidance along the way on the Dos & Dont's. Regular newsletter update really helped me along the way.

T: Was there any other secret weapon / trainings that you had used to achieve such a great improvement? Do you think the pacers were useful in helping you achieve the target that you had set for yourself.

YN: During Race Day, I followed 4.30 hr Pacers at Starting Point. David Ong, one of the Pacer was very motivating and keep giving advices to Runners along the way & i followed the pacing till 20km then I moved further up to 4.15 hr Pacer...Along the way, whenever I see other timing's Team Fatbird Pacers, they will cheer me up "Keep Going" , "Good Pace Good Pace" and "All The Way, You Can Do It" etc...that's how it motivated me to keep striving further and faster during the whole SCSM'08 Race on Sunday.

T: Any personal tips or word of advice that you would like to share with future marathoners?

YN: Follow Team Fat Bird's Slogan : Follow Our Pace and You Will Win Your Race. Go & attend regular training sessions with Team Fat Bird and you will definitely make it and personal best your timing.

T: Lastly, share with us your future marathon plans and tell us something we all don't know about you.

YN: I will definitely do more Marathons like Overseas Marathons and maybe a Sundown 84km in future. I really can't stop laughing or grinning even though I am seriously talking or having a discussion.

Both typical hokkien and born in the year of the monkey! Now you know how old we are and why we always bring bananas! Ha ha!! We were both not very active in sport when younger although Beng has been jogging occasionally in the past. We started running sometime mid this year and have been running regularly now through i-run and the weekend training with Team Fat Birds. Since then, our lifestyle has changed. We are spending more time under the sun and lesser time indoor. We are also no longer becoming couch potatoes and Beng’s “Dunlop pillow” tummy is almost gone...less huggable but fitter! J We are now healthier and hardly fall sick, definitely in better shape. As for me, I am definitely in “bigger” shape. With all those running and feeling hungry most of the time, I have been eating like a hungry ghost and have put on some weight! Arrrrgghhh…looks like I need to run even more!

Ah beng and Ah Suan with a photo taken during our Familiarisation Run.

Firstly, Congratulations on completing your Half Marathon and 10k respectively! Job Well Done!
T: Now for a start, tell us how did this running thing started for both of you:

Beng: In the past due to work nature, I could only jogged, either alone or occasionally with a few of my colleagues, on ad-hoc basis. As my job nature has been changed early this year, I could now run on a more regular basis and when I heard about I-run through Suan, I thought it was a good idea to join her, and through that get to know Team Fat Birds and the rest is history.

Suan: I wanted to keep fit and because of my work location and timing, I was not able to join Beng for the occasional run in the past. When I heard of I-run, I decided to join as it was more convenient. I have been running till now and am still enjoying it! J

T: Running together as a couple, do you think it has helped to bond the both of you even closer together?

Beng: err… (shy..)

Suan: Definitely! We work hard together, had fun together and ache together too! Beng being the fitter and faster runner means that I will have to keep chasing him! See…definitely boost his ego and moral! And good motivation for me too, chasing my “love”! Ha ha ha!

T: How do you find the Team Fat Bird training programme? Was it useful in helping you achieve the goals that you have set for yourself?

Both: Oh yes, definitely helpful! We are both very grateful to Team Fat Bird! Many thanks! The training indeed helped us to strengthen our stamina and we get to meet all the wonderful people/friends before, during and after the run. We truly admire their dedication and passion for running and appreciate all their effort and hard works in planning the training and all activities. Oh, and of course, all those yummy, delicious carbo-loading sessions we had too. Through the training, we are now fitter and our stamina have improved tremendously and sometime ago, we can’t even imagine completing a 10km run! However now, we are able to achieve that and even more through Team Fat Bird’s training. We also learn many running tips from them which definitely help. It was hard work and great fun!

T: Share with us your running plans for 2009.

Beng: To be fitter and faster, and to complete at least one full marathon in 2009

Suan: Improve on my timing for 10km and Safra half marathon and if possible, a full marathon by year end.

T: Lastly, tell us all something we duno about your partner! :D

Beng: She eats more than me!

Suan: He snores, definitely a 2 lit!

Celebrate a different Christmas with Team FatBird

Team FatBird Pacers @ SCSM08

Field Report by FatBird Anthony
PhotoSlideshow, Courtesy of Kayano

Jubilant Team FatBird Marathon Pacers

This year's run was a new experience for me and my team. I was once again a marathon pacer for the 4hr Pace Group, just like in SCSM07. However, I assembled a complete team of FatBird Pacers for this year's marathon, and that added a whole new dimension to my race participation.

Team FatBird Pacers assembled at 4.15am at The Esplanade amphitheatre to arm ourselves with coloured balloons, blinkers and placards. I did not sleep the previous night as I was really anxious for our team's performance as pacers. We had come some way after going through a 15-week Marathon Pacers training program, lots of preparation work, and many pacees who were looking towards the team to pace them to their target finish times.

Team FatBird Pacers @ Marathon Start

The entire group went to the startline with our balloons attached to our full set of Nike-sponsored FatBird race-day gear. My 4hr group of Ronnie (Raven), Aik Hock (Ultra), Selva (Aero) and myself went to within 50m of the startline, and met up with a number of friends and runners wishing to go for 4hr.

The race started without much fanfare at 5.30am. Our group immediately launced into our Optimum Pace strategy of doing 5:30min/km pace for the first 21km. The balloons and blinkers on us were very clear for the Pacees, and soon we had a sizeable group with us. The weather was nice, and we settled into our targeted pace after 2km. Reached the first 10km near Fort Road, and I saw Ben Pulham shouting cheers to me. I waved back enthusiatically and moved on. The orad along the ECP was a good change this year as we ran mostly on tarmac surfaces instead of the usual hard concrete. The group of Pacees following me was still keeping up with the 5:30min/km pace....along the way, met Lim Teck Heng and a couple of SgRunners.

I closed up the gap with Ultra and Aero by the 18km mark, and soon we reached the 21km U-turn at the Sailing Centre in 1hr50min. It was great to see our Pace groups with all their following on the return, and we waved and cheered for one another. We converged with David Tay and the adidas 4hr group of pacers at the 22km mark, and ran together for the next 8km. Aero and Ultra were enjoying themselves, taking turns to lead in front, and providing advice and directions to the runners. The weather was still cloudy and cooling. We could see large crowds entering the ECP as we ran towards Fort Road.

We continued our 5:30min/km pace, sometimes even dropping to 5:25min/km to our next objective, the pit-stop at the SgRunners 30km support point. Along the way, Siew Lee/Weng Kong from SAFRA MF offered us 100-plus sng-pao...heavenly. Just before the pit-stop, ST called out to ask if I needed anything...really good service....haha. I made a quick toilet break at B1, before going into the pit-stop. Fd and Sotong offered me a iced-cold hydralyte pack....really nice. I continued on with Aero, leaving Ultra at the pit-stop to finish his coffee...hehe. We ran to 32km, and started to encourage all the 4hr runners on the final and most important leg of the marathon.

Courtesy of RunWitMe

With 8km to go, we hit a large human 'wall' of 21km runners. We lost a bunch of the 4hr Pacees there. Aero and I had a hard time squeezing through the crowd, not to mention even looking out for Ultra and Ronnie. It was really challenging, and fortunately we had about 5min of time banked in to cater for such emergencies. We lost about 1-2min of time, but managed to squeeze through after 2km. I spotted a few of the Pacees and proceeded to cheer them on again. With 3km to go, I hit another human 'wall'...this time it could have been the 10km and 21km runners together....I wasn't really sure. I had a nasty time in there, and twice had kicks from the runners. Someone who ran across my path, stopped me dead in my tracks, and brought on a bout of cramps for me.

I walked a little to recover from the cramp, and then sped up to regain some lost ground. Saw adidas pacer Benny opening up the way for the runners in the final 1km near the Esplanade. I too urged the marathoners not to be disheartened by the thick crowd, and we squeezed through till I reached the Esplanade Bridge. I waited for Aero to join me, and together we rounded up the final group of 4hr runners to run towards the final 200m of the finish. With some time to spare, we did not cross the finish and continued to run backwards to cheer other finishers aiming for the 4hr mark. The announcer was quite amused and even mentioned my name, and how we the Nike Pacers were cheering on the finishers....it was quite interesting for all of us, and we exchanged hi-fives and hand-shakes about 50m before the finish line.

4Hr Pace Group - take a bow

When most of the runners have crossed the finish, I finally ran across to finish in 3hr57min. It was most heart-warming and satisfying to see a large bunch doing thier sub-4hr marathon. Once across, I stayed on to shake the hands of those who came through the finish chute, including the wheel-chair marathoners. When Aero, Ronnie and Ultra finally came back, we congratulated one another, before moving off to mee and cheer the rest of the Pacers. The 21hr Pace Group and Pacees were already at the Padang shouting for us. They did well in 1hr57min.

2Hr 21km Pace Group leading the pack to finish

Aero and I proceeded to the end point where Kayano was, and I stayed on to cheer the 5hr to 5:30hr pace groups as they finished. After all the Pacers had returned, we proceeded to Tan Kim Seng fountain for the Team FatBird Pacers group photo session, before assembling at Marina Square for some carbo-replenishment.

5:30hr Pace Group: Mission Accomplished

I am especially heartened that all the Team FatBird Pace Groups have come in within the respective targeted pace timings, with a few even doing spot-on Gun times....well done! We have done it as a team, and Team FatBird’s reputation as a passionate bunch of runners with special qualities to enable run-leading and pacing have gone a notch up. We have definitely delivered on the Team’s marathon mantra of Follow Our Pace, Win Your Race.

FatBird Pacers & Friends

It is becoming evident through the many congratulatory messages and words of appreciation from different runners and quarters that our team of new, but dedicated marathon and half-marathon pacers have shone through, and delivered an outstanding performance at the Standard Chartered Singapore Marathon 2008.

I am proud of Team FatBird Marathon Pacers' maiden success, and we will surely see a more experienced group of Pacers for next years SCSM09.

FatBird Anthony
Follow Our Pace, Win Your Race!

Team FatBird on The Straits Times - 05 December 2008

Marathon Training Tip: The Final Countdown

This week, we have Jonathon Fong, Exercise Consultant @ Racers' Toolbox (http://www.racers-toolbox.com/) to share with us his marathon training tip on The Final Countdown.


After months of preparation, you’ve finally made it to the last few days counting down till the big day. Here are some tips to remember:

It is important to trim your toenails or it can catch part of a sock or push against the front of running shoes and prompt blisters. Make sure you check and prepare your running clothes, shorts and a singlet will be sufficient. Avoiding clothes with lots of contact with skin, which can cause abrasions mid-race. Check your running shoes to make sure that there isn’t any debris stuck in the soles and that the laces are still in good condition and not frayed, in case they break during the race.

On the day before the marathon, try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day. Drink throughout the day and into the evening. Drink until your urine is clear. If you’re urinating every hour, you’re well hydrated.

Lay out your clothes. If you already have it, pin your number on your shirt. Make sure you have secured your race number according to race rules. Make sure if you are using safely pins not to have metal exposed to your skin. Put your socks in your running shoes. Lay everything out on the floor, starting from your head down so you won’t forget anything. Make sure you pack all other gear that you will need such as anti-chafing stick, gels, fresh clothes and slippers.

Set your alarm to wake up early so you have plenty of time before the race, including your running watch and the radio alarm. You need to be awake and alert and it’s also important to get your body functioning. Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.

On race morning, eat a light meal, 2 – 3 hours prior to the race. Bread, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you are not accustomed to eating at breakfast. Pick up your gear bag and leave for the race giving yourself enough time to park, check on details, warm up and get ready to run.

Carry a water bottle on the way to the race and sip a little often until the entire bottle is finished before the race starts. Find the location of the restroom facilities as soon as you arrive at the race start to avoid the last-minute rush and long lines. Nervousness may lead to several visits. Get in line early, there's usually a crowd.

The most important thing to remember is that race time is the time for tried methods, foods, shoes, and equipment. Never try anything for the first time in a race.

Marathon Pacers: The Final Countdown

Field Report By FatBird Anthony
Photo_SlideShow by FatBird Jancy

FatBird Pacers before the Fam Run

After what began as a passion and desire to provide PaceMaking services to the SCCM08 20 weeks ago, Team FatBird Marathon Pacers has finally completed its 15 week marathon training program this Sunday morning at ECP, The PlayGround @ Big Splash.

The Pacers were bright and early this morning, along with the large turnout of Pacees and marathon trainees, many of whom have joined FatBird on our marathon training journey as well as new ones who for the first time were experiencing the FatBird training machinery and culture...hehe....hope they liked what they experienced. Trainers David and Ronnie had planned for this morning's 18km familiarization of portions of the SCSM08 final route, which was a refreshing welcome from the almost-becoming-routine weekend runs along ECP towards Changi Coastal Road and back...the tough training was behind us...haha.

Route Briefing @ The PlaygGround, Big Splash

FatBird Ronnie gave a thorough briefing and away the group of about 60-odd runners set off towards Fort Road, running into Kallang Stadium, and along the People's Academy section. The Pacers, in our white/blue Nike training gear (we will be donning a brand-new set of darker shades for race day *hint*) led the runners along in tightly-knit packs, watching for all at traffic sections and important turning points. After about 10.8km of running, the group reached the U-turn point near The Singapore Flyer. All were relieved by the water-stop and recharged with isotonic drinks in what was a rather hot and humid morning.

Along Nicholl Highway

The Pacees were taking in the run well, and most were very relaxed, a good sign ahead of next Sunday's race. The idea was to do a shorter distance in the final weekend, at about similar race day intensity, but without being drained off. Lots of final tips on nutrition, pacing, marathon-ning were being dispensed by the experienced marathoners, and the spirits were high. After the break, the group proceeded back along the same way, bypassing the Kallang section this time. Before long, we hit Fort Road to nice winds and cloudy skies. All were very cheery and felt strong even as we draw close to the finish. I urged them to etched in their minds this positive image, to be replayed on race day for a strong finish.

Mid-point break near The Singapore Flyer

4:30hr Pacer David Shum conducted a good round of stretches in the warm-down routine for the runners. The isototic taps flowed and were dry very quickly this morning, but not before all were refreshed and drank to their heart's content. While awaiting for the Pacers group photo shoot, I had the opportunity to brief all Pacers and runners on Team FatBird Pacers race day preparations and how to spot and follow our Pacers. FatBirds DO and Jancy also briefed the group about race day gear requirements and the carbo-loading arrangements.

When the Pacers and chosen Pacees finally collected their highly anticpated race day top, all were excited and pleased with what they saw, and will surely look forward to don the gear on race day with pride as a Team FatBird Marathon Pacer, leading and motivating runners to reach their important target times at SCSM08.

Team FatBird - Follow Our Pace, Win Your Race!

Photo_SlideShow, courtesy FatBird Jancy