Operation NightHawk: Pre-Ops Recce Mission

.I received a call from one of the human recce elements in the morning about a slight delay. A few of us were already en-route to the Rendevous (RV) for a recce mission in support of Ops NightHawk 2010. It was supposed to be a pre-dawn insertion of a few early elements to look for all the passages and routes of what would be the longest distance in Ops NightHawk.

We finally set off just before first light, and headed towards PONY axis (Thomson Road). This is a major dual carriageway, with rather heavy movement of traffic. We had to keep within our boundaries on the pavements and walkways. As we passed The LongHouse, we saw a large assembly of iron ponies (bikers) getting ready for their rehearsals along PONY. With their helmets and colourful outfits, it is almost difficult to make out any familiar faces.

After about 4km, our small recce group turned towards Casuarina and then along the OUTR winding axis. We spotted friendly elements in the form of the aniMILES who gave us waves of acknowledgement as we pass one another along the winding passageway. The flora and fauna along the OUTR provided an aura of calm and coolness, and along the way, there were always action and movements by the groups of monkeys doing their rounds. We minded our own business, and focused on the mission at hand.

The MANDY axis (Mandai Rd) was a dual carriageway full of heavy mobile columns. We kept to the paved walkways over an undulating terrain. The sun was out in full force by then, but we kept to our bearings in front. When we reached the Crematorium check-point (CP), it was 13km. We RV'ed before proceeding forward to the Wildlife Reserves (zoo). By the time we reached the turning point into TIGER axis, leading to the zoo, it was already 16km. One of the recce commander turned back earlier for a shorter distance. Through the ups and downs to the Reserves, we finally made it to the water point (U-Turn) for a break and re-grouping. I took a packet of carb rations which provided the fuel for the rest of the mission.

The return along MANDY axis was more hilly, and coupled with the strong sunshine, that slowed the recce elements down. Instead of going further up MANDY, we did a turn towards HYDRO axis (Seletar Reservoir area) for extra cover and to minimize the signature. That would make for a good Main Supply Route (MSR) for the troops. The thick tree cover along HYDRO afforded the team with good shade, and that helped to cool our brains to some extent. The rear guard decided to branch off to a bypass, while the front guard proceeded into the HYDRO feature point and then had a quick CP break. From there, we proceeded on to RV with all the elements at the final CP at LPR.

After 30km of recce on foot in the heat, the recce force was rather drained. It was good that we had refuel of hydration, with some supplement of private rations. The final 4km back to start point was just one of focus, speed when not under the cover of shade and observation, and breakaway of the front guard. By then, PONY axis was choked with traffic, which made movement difficult. Knowing that the final CP was near, the recce force's morale was high as we put mind to matter, driving those tired legs forward to eventually complete the mission in 3.5hrs.

Back at the start point, we bumped into a few friendly forces who were doing their own rehearsals and training missions in the forest. We had a mini debrief with the group and all agreed that the 35km route would make for a good Night Mission during Operation NightHawk. Doing it at night would make the journey more bearable, as well as conditioning the troops for D-Day (Sundown). Overall, a very successful recce mission, and thanks to all recce elements who came. There will be a few more recce missions before the launch of NightHawk, and we will be activating the recce forces again soon. Meanwhile, we are at REDCON 3 Status. When Dusk Cometh, The NightHawks Emerge!

Post SCSM09 Celebrations for Marathon Pacers & Sunbirds

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Team FatBird Post-SCSM Celebrations, Photography by David Ong

It was a dinner of magnetic proportions. The organizing committee comprising of FatBird members Terry, YN, Keonz, Spencer and Sunbird Trainees Rose, Cathelin, Joey, Hock Chye and various supportive FatBirds and Sunbirds worked hard to make it happen. A gathering of FatBirds, Ops Sunbird trainees and the marathon pacers to celebrate the good performances of all at the SCSM09.

Operation Sunbird was a combination of our earlier training experiences of Operation NightHawk (training program for Sundown 2008) and Operation Kingfisher (training program for AHM). The Sunbird program incorporated a very structured 10-week FlightZONES system, comprising of heart-rate training, running form and posture mechanics, along with nutrition and hydration tips, dispensed and delivered by a dedicated training team of coach, trainers and pacers.

We were heartened to see the Sunbirds, many whom were relatively new runners, progress from 10km through to completing their first half-marathon and full marathon with very respectable performances at the SCSM09. We salute their perseverance, determination and the willingness to put what they have learnt into practice, culminating in those outstanding performances at the SCSM09.

We congratulate and celebrate the successes of the Marathon Pacers. The group of 50 men and women who unselfishly sacrificed much of their weekends to undergo a 12-week intensive training program, learning pacing techniques, pace training with the SunBirds, and running with the pacees for that 3-session Run With Marathon Pacers program. The Pacers did a stellar job of bringing not only the Sunbirds, but many other SCSM09 participants to their dream and goal finishes. Accolades and compliments continued to be heaped onto the Pacers weeks after SCSM09. You can read some of them at the Marathon Pacers’ website.

Team FatBird Pacers & Sunbird Overture, courtesy Keonz Quek

The evening saw Team FatBird celebrate and had fun, to reward ourselves with some good nutrition and hydration, for the sweat, tears and good effort we have put in. We would like to take this opportunity to thank training partner Racers Toolbox, training venue partner, The PlayGround @ Big Splash, Sunbird Coach Jonathan, our Team FatBird training and support crew, our Marathon Pacers training and support crew, for making Operation Sunbird a tremendous success.

We would like to congratulate all Sunbirds and Marathon Pacers for accomplishing our SCSM09 mission. You all ROCK!

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Team FatBird: Contact Us!

FatBird Weekender: Scenic Northern New Year Run 2010

Weekender Report by FatBird Anthony
FatBird Photo Gallery by FatBird DO
Run Photography by Reuben, acleong, Joe Goh

FatBird Weekender @ Scenic Northern New Year Run 2010

Team FatBird kicked off the New Year with a combined Scenic Northern group run with The Northern Runners as part of the FatBird Weekender Run series. With the 80+ reservations for the run received, we were expecting a good turnout for this fun 16km run. It was certainly nice to meet many familiar faces, the Northern Runners, FatBird Runners, SAFRA Yishun runners, SgRunners, as well as many new faces who were joining in such runs for the first time. By 7.15am, there was a gathering of close to 100, listening attentively to the welcome by FatBird DO and the route briefing by Joe Goh.

After the customary group photo, the runners set off merrily towards Yishun Dam. That route brought back fond memories of all the scenic runs and SAFRA Time Trials held there, including various night sessions of recce runs for Sundown Marathon preparations. The Running Guides and Route Marshals were doing a fine job of guiding the runners, as well as explaining the sights and scenery of the area, making may of us feel like tourists on a local tour of the Northern Region...hehe....great stuff. We waited and gathered at the end of the Dam for a group photo shot, before heading for the next objective, Yishun Park. The nice thing about such fun weekenders are the non-rush format as well as the easy pace that all were running at. No one was rushing, and there was never a threat of anyone getting lost or being left behind.

The queue for the water fountain was orderly as the Park saw the descent of our large group of runners. The sun was up, but we were enjoying the cool shade of the large trees, sipping off our water bottles and hydration belts, while at the same time monkeying around and cheering for more runners coming in. More group photos followed, and when all had their fill, we proceeded to the Yishun Bottle Tree Park. I have been to the Sembawang Bottle Tree, but the Yishun version was new to me. I liked the serene surroundings of the pond amidst the small huts and young trees...even the bottle tree was a miniature version (compared to the larger ones in Sembawang...we should visit that one day :)) All the runners felt particularly smart as they neared the Tree Of Knowledge, with some even prancing around and caressing the tree for good measure...haha

www.bottletree.com.sg

More information download from the 'Running Guides' and well wishes amongst the runners later, we proceeded on to the final destination after the shouts of 'Huat Ah' to signal our wishes for good health, knowldege and wealth. Passing through a couple of army camps, excitement grew as we neared the famous Hot Springs of Sembawang. Many of the residents of the Yishun and Sembawang area have heard about the Springs, but have not had the chance to visit. The marshals guided us along a walkway surrounded by some army facility, and before long, we were greeted with groups of people seated around taps and pails, steam emitting, with the strong smell of sulphur. Some of us immediately got down to action to soak our feet. Armed with towels, the ladies were wiping themselves with the hot spring water, supposed to cleanse and smoothen their skin....no wonder the ladies were happy.

Cathelin was getting a slapping 'massage' by the resident Shifu of the Springs, and she seemed to be getting good results. Rose was sufficiently impressed to give it a go, and she really received hard and loud slaps and smacks...haha. The Sunbirds were frollicking in the pails filled with steaming hot water, screaming whenever someone got some blessings of the sulphur-smelling water. I joined in the fun, and went to work with Beverly, soaking our feet in a nice pail. The regular Springs people were happy to receive such a large crowd of enthusiastic visitors, although they looked at us with some curiosity and apprehension at first. The eggs that were carried by the 10 runners got boiled and made into breakfast for the hungry runners...I didn't get to sample the cooked eggs though....well, we shall bring more the next time ;)

Sembawang Hot Springs

We spent about 30min at the Hot Springs, before making our way back to SAFRA Yishun ClubHouse. The ladies had a real good 'spa' treatment, and some even freshen and combed their hair before leaving. Feeling so refreshed and energized, we all chatted merrily and covered the remaining 3km with ease. A total of 16km were covered in a most relaxing manner, although some excesses of the festive season were definitely dissolved, and the cardio strength would have been enhanced no doubt. A section of the runners have washed up and were already waiting at the food centre across SAFRA Yishun. After a quick wash-up, more of us went over to have our carbo-reload, occupying at least 8 tables.

We spent more time chatting about the day's adventures, and plans were already being laid for the next FatBird Weekender in the Eastern Trails. It will be another fun adventure to look forward to in February. The marathoners who have signed up for Sundown also got some updates from us on leveraging on the Run-Round-Singapore (RRS) and the Ops NightHawk Marathon Training Program in March...the more we shared, the more excitement built up. It was not till noon before we spilt off from the food centre.

It was a great run overall, thanks to the meticulous effort put in by Joe, Charlene and the Northern Running Group. We look forward to working with them for an even nicer and bigger run in The North, and meanwhile, the route-recceing continues...stay tuned for FatBird Weekender @ the Eastern Trails in February :)

FatBird Weekender: Northern New Year Run

The Northern Runners together with Team FatBird are happy to usher in the New Year with a joint effort to bring you the ‘Scenic Northern Twenty-O-Ten New Year Fun Run’.

This fun-filled and festive run will bring us to three of the most interesting locations up in the North. Join us to celebrate an exciting 2010 in this special New Year Fun Run!

Register your interest at teamfatbird@gmail.com with Subject: FatBird Weekender 2010-01 (Northern Run), name, contact no. OR click attending at the facebook event page .

Nike Run Club SG: Finale 2009

Nike Run Club Dec 16, FatBird Photo Gallery

It was a fitting finale on a high note for the year at the Nike Run Club SG @ Nike's Flagship Store, Wisma Atria. What started out as a City Run in April 2009 has seen many runners join the fortnightly 5km runs along Orchard Road and into the sprawling grounds of The Botanic Gardens. Team FatBird who has led the runs, along with organizers Racers Toolbox and Nike Singapore, has witnessed many new runners join the 5km runs, interspersed with walks, and progressing to 10km races, half-marathons and even full marathons.

The pre-run briefings and post-run refreshments of iced cold milo, 100-plus, Subway sandwiches and cookies have been key motivators for the running enthusiasts to put in good workouts to relieve stress and get those blood pumping through the tired bodies after a long day at work or school. With the final Nike Run SG accomplished in cool weather, attended by a good turnout in a festive setting, we can bid 2009 a cheerful goodbye and in the words of the Nike spokeperson, "look forward to the new year for even bigger and possibly more exciting Nike Run Club SG" in 2010. 3 Cheers for Nike Run Club SG...Hip Hip Hooray!

SCSM09 Marathon Pacers: Mission Accomplished!

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Standard Chartered Singapore Marathon 2009

Race Report by FatBird Anthony
Photography @ FatBird Gallery by FatBird DO
SPORTS ACTION by Byron fb (Part 1), MaxAng fb, Byron fb (Part 2)

Marathon Pacers & Sunbirds gather before the race

It was a day of reckoning and excitement for the Team FatBird Marathon Pacers, Ops Sunbird participants, and the Marathon Pacees. The SCSM09 full marathon, half marathon and quarter marathon was what we have all been training for the past 10-12 weeks, and this was the day when many maiden marathoners would be born, and records would tumble like ten pins.

Team FatBird, with the support of various sponsors and supporters, have been preparing for this ‘mother of all Singapore Marathons’ and we are glad we delivered, and even exceeded expectations in many aspects of the training and race. A morning assembly of 3.30am had us pumping up balloons and putting up timing bibs and pace bands. When the Sunbirds arrived at 4am, we had some group photos before making final prep to move to the start line. As the Pacers walked into the starting pens with their Pacees, it seemed like we were going in for some ‘big’ fight and we could hear whispers and discussions about ‘these are the pacers….there, follow the 5:00h group’, etc.

As we moved into position, our balloons made us identifiable from afar, and soon more runners approached the various teams to ‘fall in’. Unfortunately, some of the teams’ balloons could not pass through due to communications breakdown, and that made it more difficult for the late comers to spot the Pacers.

The weather was cool and nice, and felt like the sort of race that records would be broken. While waiting and chatting with fellow runners and friends, the horn just started out of the blue. However, all was calm, as we made our way out of the pens and onto the roads. I saw many familiar faces, those that have followed the 4:00h Pace Group in past years, as well as the new runners who have joined us for training in 2009. As it was race time, we avoided chatting too much to conserve energy and instead focused on the goal in front.

The first 10km was covered in an average of 5:35min/km. Like the other Pacer groups, there was a large following for the 4:00h Pace Group. With the many simultaneous footfalls in tandem, it sounded like we were moving at break-neck speed….hehe. The spirits were high and all were sufficiently charged up. FatBirds Keonz, YN, Spencer were leading, with Darren in the middle, and Anthony sweeping and shouting out lap timings at regular intervals. The balloons on us made it easier to spot the group running, and that attracted more to join in.

The 4:00h group of runners were pretty consistent, and most were able to sustain the pace. Those who occasionally slowed down were quick to find their footing and moved up in step. Shouts and encouragement came from groups who were running past, but without the balloons, I couldn’t really make out some of our Pacer Groups. The weather remained cool as we kept up the pace. Keonz and YN were maintaining the pace very well, allowing the body and the rear guard to just support and keep up. We maintained 5:34min/km till 21km, and that played well to our Optimal Pace Strategy. There were some runners who by then decided to slow down a tad, and dropped back to my spot, about 50m behind the lead.

It was pretty smooth going as we exit from Fort Road onto Mountbatten. Then we hit into the human wall of 21km runners converging near the Kallang area. We had to weave our way in and out, and that was when we lost some of the Pacees. A few runners were checking with me if we were still on pace. I told them to try to gain a little speed, albeit difficult in those conditions. Keonz/YN were able to maintain their lead position as we turned in the F1 Pitstop for the final 3km. The crowd was still thick, as we slowed the pace further with jogs and attempts to get at the water stations.

There were various shouts from friends taking photos in the midst of the ‘thick’ wall of runners. The final 2km was spent telling others to move ahead to finish below 4hr, as well as telling the other runners to make way. With 500m to go, it was 3:58h. I urged the remaining runners to push harder towards Parliament House, as I took occasional glances to the side to see if there were others making the final mark. The 4:00h Pace Group finished with the runners from 3:58h – 4:03h gun time. That would have allowed a number of runners to do their sub-4hr (nett time) as was evident by the appreciative hand-shakes and comments at and after the finish line.


We collected our finisher tops and medals, before moving to the New Balance Hospitality Tent for our team massage. I made my way back up to 200m of the finish to cheer the other Pace Groups and runners returning. I was heartened to see that all Team FatBird Marathon Pacers brought runners of their respective timing groups across to the finish with 3min of their target completion. There were indeed many happy Sunbirds (TFB’s Marathon Trainees), and many have done very good sub-5hr and 4hr+ timings for their maiden marathons. Congratulations go out to the 21km and 10km Sunbirds for their very good finishes too. After our massages, we moved on to the Tan Kim Seng Fountain for the gathering of all finishers. Happy chatter and congratulatory messages abound, spiced up with group photos and choreographed moves of the Sunbirds and Pacers.

The day’s event was topped with the completion of Sunbird SC Lim, with the companionship of Pacer Mohan, in an outstanding effort of just 7hours for a first time marathon for a veteran runner with diabetic conditions; simply amazing. The whole Team FatBird and Runners are so proud of SC and Mohan. Lots of handshakes and photos later, all were just happy to go back for a good rub-down and rest, before putting down their plans for the next marathon, and of course, more training runs. Many will wait in anticipation of the Certificate Of Completion to print their completion times on the very nice finisher top.

With the completion of the SCSM09, Team FatBird has accomplished one of its major training for marathoners and special training for marathon pacers. We will definitely be looking at the past 3 months’ of activities to fine tune and develop even better training and preparation programs for races in 2010. In summary, we are glad to have delivered on Team FatBird Marathon Pacers’ philosophy of Follow Our Pace, Win Your Race!

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The Essential Guide for Marathon Pacing 2009

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SCSM09 Special: Marathon Pacers feature

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Straits Times SCSM09 Special Supplement: Wednesday, 2 Dec 2009

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Know Your Pacer, Recognize The Face;
Follow The Pace, Ace Your Race!

Click on the Poster for their individual profiles!

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Running For A Cause: The Champion

SCSM09 Running For A Cause Champion, Mohan, has brought his contributions garnered for the SCSM09 Run-For-A-Cause (RFAC) to more than $20,000. Since our last report, Mohan has gone on to do many more overseas marathons, in the midst of collecting pledged contributions for RFAC, and at the same time found effort to research and plan for pacing with a Sunbird (Team FatBird Marathon Trainee) going for his maiden full marathon at SCSM09.

We would like to once again salute this good friend of Team FatBird for his tireless quest to achieve his 100-marathon milestone, while playing an important role in Running For Charity.

Straits Times SCSM09 Special Supplement: Wednesday, 2 Dec 2009

OPERATION SUNBIRD: The Finale...0612, The Race Is Here!

Operations Report by FatBird Anthony
Photography @ FatBird Gallery by DO
ACTION Photos @ Facebook by Reuben, AC Leong, Byron Wee

Record turnout @ Ops Sunbird Session #10, The Finale

The 50 slots for the Run With Marathon Pacers finale session was signed up in less than a day. We opened up another 30 slots, which were signed up in 2 days. On this Sunday morning, with just 7 days away from 0612, the 80 registered participants, along with some walk-ins, together with the Sunbirds and Marathon Pacers gathered at The PlayGround @ Big Splash for a record turnout of close to 180 runners for a long weekend TFB Training Run.

Marathon Pacers - Battle Ready

The Pacers were decked out in ‘Full Dress Rehearsal’ mode with our Race Day Gear, Pacer identification balloons, timing bibs and Pace Bands. The Sunbirds were out in full force too, especially with this all important ‘Passing Out’ and training completion of Ops Sunbird….10 weeks of progressive training runs and preparation for the SCSM09 Full, Half & Quarter Marathon distances. Many of the trainees have come a long way, with a couple having slashed many minutes from their long distances, improving on Personal Best times, weight losses from 5-12kg, and high levels of race-day readiness. Coach Jonathan gave the final tip of the Ops Sunbird Training, aptly Race Day Preparations, followed by introductions of the various Pacer Teams to rousing applause and cheers, followed by a virtual run-down on the race day route.

The group photo session went through very smoothly…it was as though all the runners knew what to do, as they assembled in double-quick, precision timing….such were the high grade of training the runners went through, including how to take nice group photos :)
As the various groups were flagged off with both Pacers and Pacees in tow towards Fort Road, many curious onlookers were watching the timing balloons and chatting among themselves who the Pace Groups were, and which ones they might consider following on Race Day. Decked out in red for the men, and green for the ladies, the Marathon Pacers should be distinctive on race day, especially with their different coloured balloons and timing bibs on the backs of their running vests.

As we ran towards Fort Road, the 4hr group was already maintaining a good 5:36min/km pace. The 2:00h 21km group were also following at the same pace. We waved to familiar faces and encouraged the other runners to run along with us. As we passed the various Pace Groups after the U-Turn at the end of Fort Road, lots of cheers and applause ensued.

All were in high spirits, and were enjoying the tapering 18km (for Full Marathon) and 13km (for Half Marathon) run at race pace. The 4hr group was still running in close-knit fashion after 5km, and by then had gone on to our optimal pace of 5:34min/km. The 3:45h group in front, and the 4:15h group behind us maintained that front section of the train, with the respective groups maintaining their paces. It was an interesting sight to behold as these rather large groups ran as though in formation and marking time to a T.

The 2:00h 21km group turned back at F1 Carpark, and we wished each other well, before proceeding onto our respective paths. The 4hr group hit 10km in 55.5min; still maintaining that 5:34min/km Pace. The spirits were high as we approached the Sailing Centre U-Turn. A quick swap of the pace balloons among the Pacers for trial, some hydration top-ups later, and away we went for the final 6km. Once again, we cheered and encouraged the various groups as we pass, all the time maintaining that still steady 5:34min/km. The respective Pace Groups were maintaining their paces well, and all were looking strong and cheery. The Pace Group Leader and Deputy were maintaining the lead and body well, while I was sweeping at the rear about 30m away, with 3-4 runners.

The final 2km was pretty interesting as the front runners knew the end was in sight. Like a rocket finishing its mission still with very ample fuel-stock, there was a tendency to want to push and burn off some of the excesses. With my constant nagging of ‘Imagine we still have 26km to go’, their strides were contained and the ‘horses’ were restrained. By then we were on an average pace of 5:33min/km, slightly better than target Optimal Pace for the first 21km.

Before long, we could see Byron the Sports Photographer in the distance. YN, Darren and a few others in the body moved up, while I ushered the rest to move up slightly to have a nice ‘ACTION RUN’ group photo. According to my GPS-enabled time-piece, we ran 18.13km in 1:41h, a pace of 5:33min/km….very nice indeed. A victory photo for the 4hr group to celebrate a job well done, as we approached the FatBird Nest for our well-deserved isotonic drinks and refreshments.

The large 6:00h Group...steady wins the race

The rest of the groups soon returned, and once again, the 4:45h group was the largest with the loudest cheers….I joined in for their celebratory finish, which came with Party Poppers, small horns, and whistles….a nice way to end the 3 session Run With Marathon Pacers series, the 10-week Operation Sunbird Marathon Training, and the 12-week Marathon Pacers Training Programs. The other pace groups all returned to similar rousing finishes, giving a wonderful and warm feeling that all the many weeks and months of hard work and perseverance has made all of us feel so good, notwithstanding the final race on 0612.

A final briefing was given to all the participants at The FatBird Nest on the final week of tapering, as well as race day meet-ups and coordination among the Pacers, Sunbirds and the runners. Special limited edition of Team FatBird-New Balance Marathon Pace Bands were given out to Sunbirds and selected ‘Run With Marathon Pacers’ participants. All 42km participants will meet up with the respective Pacer Groups from 4am at the Outdoor Amphitheatre @ The Esplanade. We should proceed to the start line by 4:55am. The 21km runners will assemble at 5:45am, and proceed to the start line by 6:15am. After The SCSM09, we invite runners to meet with the Pacers, Sunbirds and Pacees at The Tan Kim Seng Fountain (near Cenotaph) at 11am, 12pm and 12.30pm for some post-race chatter and group photos.

With this successful completion of the Operation Sunbird Marathon Training & Run With Marathon Pacers sessions, Team FatBird would like to wish all the participants at SCSM09, especially those Sunbirds, Pacees & Pacers who have trained and done group runs with us, a most fruitful and rewarding Standard Chartered Singapore Marathon on 06 Dec 09. Your Spirit Has Been Our Inspiration. We look forward to have you all Follow Our Pace, Win Your Race!

Additional Slots For 'Run With Marathon Pacers' Series: All Taken!

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Team FatBird opens up additional 30 slots for this Sunday's finale 'Run With Marathon Pacers'.


UPDATE 26 Nov

The additional 30 slots for (Final RWMP Session) are fully taken up. In view of the crowd, please go down early @ 6.45am for attendance. Cya!

Ops Sunbird #9, Run With Pacers: Coming Together

Operations Report by FatBird Anthony
Photography @ FatBird Gallery by DO
ACTION Photos @ Facebook by Byron

Call To Action: Follow Our Pace, Win Your Race!

Marathon Pacers & Pacees: We will achieve together

After a week of heavy evening showers and wet weather, the record turnout of Fatbirds, Sunbirds, Pacers & Pacees were greeted with clear skies, with a light touch of cool winds at The PlayGround @ Big Splash. The FatBird Nest was crowded by 6.45am, as I met David Shum and his entourage of students and helpers setting up for the Edward Whistler Charity Run. After some arrangements and coordination later, we moved most of the Pacees and Sunbirds to the open space at the Playground for the group briefing.

Marathon Pacers' Pre-Run Briefing

Sunbirds' Pre-Flight Preparations

We had 3 group briefings conducted separately…the Pacer Briefing by FatBird Anthony, the Sunbird briefing by Coach Jonathan, and the ‘Run With Marathon Pacers’ participants by FatBird David, Terry and the team. While there seemed to be a sea of people, the proceedings went on in quite an orderly manner….thanks to the good work put in by the FatBirds and Pacers who helped out.

A round of introductions of the various Pace Groups, followed by the 10km, 18km, 28km route briefing, and the large group photo shot, the enthusiastic groups were flagged off in the direction of Fort Road. It was nice to have Ben Pulham from Racers Toolbox join the 3:45h group to share his experiences on running and pacing fast distance runs. We had quite a large 4:00h group today, and I was having a good time getting to know some of them, as well as explaining our Optimal Pace Strategy. The enthusiastic group had quite a fair bit of questions ranging from nutrition, hydration, making toilet stops, breathing and running form in general.

The first turnaround at Fort Road was again opportunities for us to cheer and applaud the various Pace Groups running past, and as usual, the 4:45h and 5:00h groups made the most noise..tsk tsk. The 4:00h group was real focused, and Pace Group Leader, Keonz was maintaining a good 5:38min/km pace. The body of Pacers Darren and YN were towing the line well, as we hit the 10km mark in 56min, about 5:35min/km. I told the group to maintain our pace for at least up to 21km, and re-evaluate later. We welcomed the shade along Changi Coastal Road, and enjoyed the cool breeze blowing in our faces. Loy and I were covering the rear, 10m from the front pack.

The U-Turn at the 2nd Shelter was a welcome as we ran back towards ECP, in anticipation of meeting up with our fellow Pace Groups & runners. The groups were very much still running together, and keeping their respective paces….well done. Cheers and applause, some Hi-5s, and more words of encouragement ensued. I could see that the 4:00h runners were still going strong and were able to keep up. We reached back into NSRCC area, made some water-stops on the run, and generally practiced with the Pacees how we would be taking breaks and yet maintaining the pace. Runners who went off for water or toilet breaks, caught up slowly but steadily with the Pace Group (who maintained Pace throughout). We held on to a steady 5:35min/km.

After 23km, some of the runners who were not feeling well slowed a little, while 1-2 hit the wall early due to the warmer weather then, and the lack of conditioning on their part. Nevertheless, the slightly faster pace we had achieved for the first 21km, allowed them some luxury to slow down a little and still stay within target. With 3km to go, we still had a number of runners who were staying with the pace, as we completed the near 28km at an average of 5:35min/km for the 4:00h group. The 2:00h half-marathon group also did very well to stay within that pace, and we had a number of happy Pacees.

After a quick drink and some group photos, we were down at the end point to cheer the rest of the Pace Groups and runners returning. The 4:15h, 4:30h, 4:45h all returned strongly with very few stragglers behind. The 5:00h and the 2:30h (half-marathon) groups also ran to target pace and returned with some nice finishing poses for the camera. Byron, decked in his very nice Monash University top, was most busy with capturing ‘ACTION’ shots of all the runners. He had to be called back a few times as he tried to sneak off for a quick drink, as the stream of runners up to 5:00h returned….haha.

There were a few run events happening at The PlayGround area as we moved around from The FatBird Nest to the Pacee water point to the Milo Van at one of the carnivals. There were Sng Paos and Nasi Lemak kindly contributed by friends who were organized the Edward Whistler Run…thanks guys! When most of the runners returned, we conducted a short briefing on next week’s Marathon Pacers’ Run, Race Pack collection and ‘Meet Marathon Pacers’ @ Floating Platform, carbo-loading dinner arrangements, race-day meet-ups and post-race group photos and gatherings.

As we enter into the final week of tapering, there remains lots to do in terms of race-day preparations, resting our legs, recollecting all that we have gone through and learnt in the past 10-12 weeks, preparing race day equipment and fuel, as well as doing some research for those who would need a back-up ‘Run-Walk’ strategy if they feel insufficiently prepared. The Sunbirds, who have gone through most of the 10-week program, would be sufficiently conditioned for the mission, and confidence of completion within target should be good. Barring any injuries or sickness, we are confident and hopeful that those who will Follow Our Pace will Win Your Race!