Week 2 of Ops Kingfisher completed with a Hills Run in the undulating terrain of Mt. Faber. Although it was not a long distance (about 13km), the hilly challenge presented the trainees with a solid workout that left them catching their breath and clearing their lactate buildup.
It was straight to the top of Mt. Faber after a 2km warm-up run alongside the SAFRA MF Runners (who were conducting a recce for their upcoming AHM lead-up run)....always an exhilarating climb, even for the more experienced runners. The first-timers were well-prepared and with the guidance of their trusty Running Leads & Guides, were able to reach all the way to the summit on the first attempt.
The down-hill was a time to recover but the paces and form were still being observed to avoid unnecessary strain and injury. The 3 groups of Kingfishers looked very strong and composed this morning, with each group keeping to steady HM race-pace. The only time when they stopped were for water breaks and after the first loop of 8km. We were blessed with a cool morning, allowing us to keep to a good pace without feeling too much strain.
All completed their hills task by 9:30h, leaving some time for a short post-run briefing on running form and injury avoidance. And so, week two's hurdle was cleared in high morale....The Kingfishers kept to a sustainable flow all the way to the top, kept form to more undulating terrain, and finished strong - looking like they could go for more...just that they kept a restraint on their enthusiasm, preferring to stick to the program of progressive buildup towards AHM.
It was a good turnout by the Operation Kingfisher trainees (aka Kingfishers) for their first track session in the program. Many went early as it was their first time to the stadium, and was all 'eager-beaver', in anticipation of a hard workout of their cardio as well as legs....and they were not disappointed! As there was no soccer match this evening, the flood-lights were not fully on, but still gave sufficient lighting for our purpose. To set the tone of the night, the trainees went for a warm-up followed by a mile time-trial - a gauge of their base as well as giving them a taste of racing on the tracks. The main course was served at 7.30pm with the accompaniment of 3 lap-timers and a few photographers. The runners felt like they were in a race, and if the spotlights were any brighter, they would feel like 'stars' in their own right :D After the first few 800m sets, a few professed they saw some sparkles and stars....but generally, all were taking to the intervals like ducks to water...felt like they have done this before somewhere, just that they were 'shy' to say so.
The fast and furious runs by the Kingfishers caught the eyes of some of the regular runners at the track...a couple of them actually jumped in to give chase and pace to the runners and we even had a mini competition among ourselves...haha. Well, we had a runner with a 2:55h marathon finisher tee running alongside...so that might have stirred even more interest? ;) A few asked about the group and the type of training we were doing....they sounded they were interested in all the fun we were having doing these hard workouts...hmm...haha
We completed the whole exercise in good time...and then the stadium horn sounded. The Kingfisher trainees did very well, and even the first-timers completed the full workout with nary a whine....all looking so satisfied in their sweat-drenched running gear. We guess they didn't expect themselves to survive this with a smile. From the stadium, they excitedly dispersed into the night in smaller groups, in search of good food to satisfy their grumbling tummies and refuel all those calories and fats expended. The lights of the stadium dimmed as the caretaker bid farewell to the happy Kingfishers, who were glad they went to 'own the track'.
.Gold Coast Marathon Fun (c) Leong Phei Phei, Sunday Times, July 24
The 200+ strong team from Singapore certainly made an impact at the Gold Coast Airport Marathon 2011. We did so well (many scoring Personal Bests) and had so much fun that we got ourselves mentioned in a special feature by Tourism Queensland in the Sunday Times Life section. Read about our fun-filled and enjoyable race experience HERE!
Get a copy of the Sunday Times , July 25 for the high-res article and team photos, including coverage of notable Singapore runners and their achievements at the Gold Coast Airport Marathon. .
.Photo Slideshow by FatBirds CK Chin, AC Leong Operation Kingfisher kicked off on a 'high' note with hills training for strength as the main course. In spite of the rather new training area to the trainees, most made it a point not to miss this challenging opener to the 6 weeks of exciting training in store. The group of 50+ was given a quick introductory briefing of FlightZONES (HR Zones training) as well as the uniqueness of the PowerFLIGHT (Strength + Speed) program incorporated in Ops Kingfisher. Three-quarters of the trainees were beneficiaries of the last Kingfisher training, and they were back wanting more...we hope they will not be disappointed as the program unravels. The new ones who have heard so much about the 'challenges' and 'hard workouts' in this program were full of anticipation, with some going as far as to have a 'energy conservation' strategy mapped out :D
A 2km warm-up of rolling hills to reach the intermediate point of Mt. Faber was just what was needed to get all real pumped up and flushed with excitement of the hill repeats they were to encounter...some cruised up the first lap, while others saw some 'stars', although they quickly recovered and learned to pace themselves on the down slope. By the 2nd lap, most were running like seasoned hill-climbers and lapping up the endorphin rushes. Given the specific time to complete as many laps as possible, it was a commendable effort for the entire group who finished from 2-4 laps, although we were sure some were contemplating going for a 5th lap (if not for the threat of having to buy drinks for all :)). As the runners finished off the final lap, they cruised home with arms held high for a satisfying completion to what many of them had not envisioned they could accomplish before the start. The glee in their faces showed they could go on for a tougher journey back to base, but since it was just the first session, the trainers decided to go with their plea for a shorter, but no less challenging route back. Congratulations to all the Kingfishers on surviving their first session at the hills...they now look forward to the next challenge, track intervals for speed-building...coming soon to a stadium near us :D Photo Slideshow by FatBirds CK Chin, AC Leong Facebook Photos from Frederic, Min Those who are keen to participate in Ops Kingfisher can REGISTER HERE. For more information about the Kingfisher Program, CHECK IT OUT HERE. .
Team FatBird PowerFLIGHT Half Marathon Training Program 2011 • 6-week Training Program ..........a. Heart-Rate & Pace Training sessions ..........b. 1 weekday speed/strength tune-up & 1 weekend run session ..........c. Isotonic/Recovery Drinks/refreshments ..........d. Information and tips on Managing & Preventing Running Injuries, Running Performance, Sports Nutrition • A "OPERATION KINGFISHER" RACE DAY vest to trainees who meet attendance criteria • Equipping Discounts & Special Promotions on partner products. • eCertificates/Awards of completion/achievement
Training Contributions: All 10km & 21km participants pay a fixed contribution..........$80 Previous Team FatBird (TFB) Training Participants..............$60
Training will begin in on 20 July for successful applicants. Click HERE Training Dates/Schedules for your planning purposes.
The 12-week Kookaburra training have prepared the 100 runners well for the cooler Gold Coast Airport Marathon (GCAM) 2011. This year there was a record 200+ runners from Singapore, making up the 3rd largest international contingent after Japan and New Zealand. We had received good coverage from the official GCAM website of the kookaburra training as well as Team FatBird and Singapore runners going down under.
The special travel package along with training, all supported by Tourism Queensland, proved to be very popular with the Singapore runners who enjoyed group registrations for air, hotel, race coordination and support at the event. The pre-departure briefing presented some useful tips and information on meet-up points as well as preparations for racing in cold weather like GCAM. Because of the size of the group, we went in 2 packets (A and B), and for the first time, tour leaders from Scenic Travel accompanied us all the way to Gold Coast, taking care of the runners’ needs and coordinating race pack collection, transfers, etc. Khim, from Tourism Queensland was there half a day earlier to tie up with the GCAM organizers to welcome the Singapore contingent and make arrangements for photo and media opportunities.
Friday, July 1 (D-2)
Packet A........................................Packet B
Upon arrival at Brisbane Airport, we were whisked to the race expo site to collect our race packs and tour the expo. The race packs had already been collected by the time we arrived…all we had to do was to check the timing chips and we were away for some nice shopping. The GCAM merchandise were very nice, and although pricey, were sold out by the second day of the expo. The seeded Kenyans were also at the expo to receive their race bibs in a ceremony where past winners and lengendary marathoners shared their aspirations for the race. The Singapore group found time to take photos with Shelley (the eventual 10km winner in 28min) and Pat Caroll (4-time GCAM winner and also organizer of the Pat Caroll Marathon Pacers and Online Marathon Training Programs). There were other Singaporean runners who joined us for the photo shoot, some having come from Perth, Sydney, Melbourne.
Saturday, July 2 (D-1)
The Southern Cross University 10km race was held on Saturday, in cool temperature of 9C. 20 runners from the Singapore group participated, and were duly rewarded with a scenic coastal route, crisp cool weather leading to many Personal Bests…some did very fast timings even without having trained for that distance…amazing what the nice weather can do for distance running. The finisher tee was so very nice, and some of us who didn’t do the race immediately regretted not signing up, and vowed to do this 10km race if we are back for the half/full marathon next year.
After a restful night at the wonderful Grand Chancellor Hotel, we joined 500 others at the AsiaX carbo-loading lunch @ Race Expo. The Singapore group was once again seated together, and we were mentioned by the organizer for being one of the largest international group at the race and carbo-lunch, along with our neighbours Malaysia. It was a nice pasta spread with cool dessert, lots of refills, in the company of Marathon Legends sharing their experiences and giving tips to us mere mortal marathoners and Marathon PB-wannabes. We had the opportunity to visit Pat Caroll Pacers’ booth and had a great meet-up with Keith Hong, a Singaporean based in Sydney, one of the experienced A Pacers of Pat Caroll in the 4hr pace group. These guys have pace bands, booklets where runners can indicate their names in the respective pace group they wish to follow, chats with the Pacers on their race plan, and even opportunities to win some cool souvenirs…nice, we hope to incorporate some of those Pacer set-ups to the Singapore Marathon scene for our pacer roles in the local marathons.
After lunch and more group photos, we were sent to different places of interest, but we were advised not to spend too much time on our feet shopping or getting ourselves too tired for the main race the next day. This being the Winter season in Gold Coast, the last light is at about 5.30pm, allowing us to settle ourselves down earlier to have a good rest.
Sunday, July 3 (D-Day)
I myself did not sleep a wink, most likely due to the excitement of racing for the first time in this country, as well as anxious for the whole group of FatBirds and Singapore runners doing this race. Transfer to the race site was arranged for 5am (Full Marathon) while the Half Marathoners (smaller group of 30) went to the race site in the free shuttle coaches provided. For the first time this year, Tourism Queensland provided a tent for us to meet pre and post race.
When we arrived to the start line at 5.45am, there was already a crowd photo-taking and busy with feeling the weather for decisions on what to put on or what to leave on. We took the opportunity to grab some quick shots, looked around for the pace group pens, corporate and media tents for our supporters, before proceeding to meet-up at the Tourism Queensland tent – our meeting point. Lots of excitement and buzz as we discussed about the weather, some putting on their ponchos, while others had blankets….blankets? hmmm haha. By 6.30am, we were ready to walk to start point for THE RACE….what we have trained and prepared ourselves for…The GOLD RACE…..The GOLD COAST AIRPORT MARATHON 2011.
The temperature went from 12C to about 15C before the start. A number of us decided to peel off one layer, and even did away with the poncho. We were well prepared for the cold winter weather, but were pleasantly surprised by the warmer race conditions. As we lined up near to our respective pace groups, we were looking at a great race for everyone in our group. The elite Singapore runners were in front, all going for national times and Personal Bests. The next tier were the Boston-Qualifying prospects, who had trained well and were looking to crack that important BQ milestone. The third tier were those going for their sub 5hr and sub 4hr timings, many of whom were rather new marathoners who have been meticulous @ training. And then it was the rest of us who were going for our maiden marathons and Personal Bests in our respective categories, and those mega-marathoners who were going for even higher accolades of the marathon maniac kind. All of us at the start line, all with a common objective of finishing the race in great form and enjoying the whole experience, all who trained as a group and will now race as a team….Team Singapore, Team FatBird.
And then the gun went. The start was not too fast, as it took me a while to cross and break into open space, following the 3:30h pace group. The 3:45h, 4:00h and 4:30h Pace groups were very popular with our runners as well. The crisp air enveloped our faces as we started to get warm…and the engines revved to the next gear. The first 10km was taken at about 5min/km pace for myself, something which would not have been easy in Singapore.
Met and exchanged a few hellos with fellow Singaporeans Yvonne, Ernest as they overtook me to get nearer to the green balloons (3:30h Pacers). At about 13km mark, I could see Singapore Marathon ace, Mok, charging away not too far behind the Kenyans, Japanese and Australians. He was running strong, and I gave him a hearty shout as he zoomed by. I was happy to reach the first U-turn at about 15km, which meant we would run towards SouthPort (race start area) where we will meet our supporters as well as running in the opposite direction to more FatBirds and friends coming this way.
The runners were all bunched up and running at very good, steady paces. There were not much blocking, and with the good running etiquette, it was a real pleasure running alongside runners of similar pace and target times. Each time I see a familiar face on the other side, we would give each other a high-5….we would shout words of encouragement. It was quite easy to spot the FatBird runners as a number don the bright yellow Ops Kookaburra race tee. I could see Han Chee, Roy, Winston, all running very strongly, not that far from my position…..they were looking strong and happy.
When we ran along the coastal areas, the headwinds were rather strong….I was glad to have my shades to protect from the glare of the sun, and the cuts from the winds which can irritate the eyes. I enjoyed those portions when we ran along sidewalk cafes and private housing estates, where diners and homeowners and families would come out to watch the race and give words of encouragement. Although the shouts weren’t exactly booming, the atmosphere was one of neighbourliness and friendliness….the encouragement and support that close friends and family would give to us when we were racing….we could feel a sense of warmth emitting from the whole route….quite special.
By the 25km mark, the weather had turned warmer, with the sun out in full force. Soon we reached the 30km mark, and the crowd lined along the streets became larger. As I grabbed the Endura gels given out (they tasted quite good), I could see some of our supporters in the distance. The GCAM course has its fair shape of rolling terrain, and there were still a number of slopes to contend with in the final 8km. I was riding it easy, and saw Han Chee and Roy on the other side, going very strong for their respective sub-4hr PBs.
As I reached the final 4km mat, there was a big screen that displayed ‘Jia You...Keep It Up, Don't Give Up!’. Whoever put that message into the ASICS RunWithMe system….thanks so much for that perked me up somewhat to bring the pace up, albeit with caution. A number of the runners around me seemed to be pushing hard and some were really suffering. Their determination and never-give-up attitude was really impressive….some vomited, others fainted when they crossed the finish line. The final 270m run in to cheers and applause of the capacity crowd was electrifying. In my usual tradition, I aligned my running gear, looked at the clock…it showed 3:39h+….made sure there was no crowd around me, and I crossed the finish line with arms up and a smile.
Beverly and Khim were there to welcome us home and took some nice finishing shots (alas, the camera wasn’t behaving on that day….will have to depend on the marathon-photos.com ones). I was happy that the Singapore runners did so well…Mok at 2:27h, was just 1min away from his PB; Ashley Liew scored a 2:41h PB; Ramesh 2:55h, WenLong 2:59h. Ben Tan and aerosolcan did very fast 3:13h, a few other Singaporeans did 2:18-2:20h. Yian Soon did a superb 3:28h to qualify for Boston. Ernest did 3:35h PB. Yvonne ran a remarkable 3:38h at only her 3rd marathon, first overseas. And then there were the many sub-4hr FatBirds like Han Chee (3:49h), Li Lian (3:51h), Roy (3:54h) and a few from 3:55h-3;59h. There were SAFRA Runners like Colleen who did a very respectable 3:51h and Daveid from SgRunners who did a similarly good time.
There were many PBs around the 4:00h mark – Winston (4:04h), Susie (4:05h) and a couple more. A good majority achieved below 5:15h, many of them just their first marathon….well done to these maiden marathoners who did such good timings. With a cut-off time of 6:30h, we know that most if not all the Singapore runners and those with our group came back by 6:15h. some of the outstanding performances were reported by Kookaburras who shaved 45min to 70min offf their marathon PB....kudos to the likes of Tun Ngoh and Bernard, who did so well in their maiden Gold Coast Marathons,
The Half Marathon group of about 30 runners did very well too. With 9,000 participants, it had the largest signup for all race categories. Many FatBirds and Kookaburras did PBs and good timings as well. Because the HM started earlier at 6:00am and ended by 9:00am, many of the finishers were able to get back to the hotel for a sumptious breaky.
There were smiling faces and happy FatBirds all around as many achieved their PBs and qualifiers. The weather was kind and all the training and race preparations were put to optimum use to achieve those excellent results. Details of results and the race were published in the Gold Coast Bulletin newspapers, recording of every participant's timing splits.
Personalized online race results can be read HERE!
It was really satisfying and encouraging experience for all who went for the race. Thanks to all the great support we received not only from home, but from the organizers of the Gold Coast Airport Marathon and Tourism Queensland. Team FatBird shared the resounding success and experiences in the GCAM webcast, and hopefully more runners from Singapore and all around the world can see how this event have benefitted not only elite runners, but also the ordinary runner wanting to lead a healthy lifestyle through distance running, and being able to deliver his/her best at such international marathon events like the GCAM 2011.
Run Kookaburra Run Kookaburra Win Our Race Have We!
The Sunrise @ Gold Coast Airport Marathon
- video courtesy Tan Tick Hock -
. The stage is set... More than 200 runners from Singapore are participating in the quarter, half and full marathon categories.
Supporters and well-wishers can track and support our Gold Coast Airport Marathon Runners...Check out the video below to find out how.
RUN WITH US @ Gold Coast Airport Marathon 2011
Gold Coast Airport Marathon 2011 ************************************ When? July 2 and 3, 2011 Team FatBird's Hotel: Grand Chancellor Surfers Paradise
1 July 2011, Friday
Group A ********* 0655hrs Arrive Brisbane International Airport 0800hrs Group @ Gold Coast Convention & Exhibition Centre 1000hrs Group Photo (Stage at Expo Area) 1030hrs Collection of Race Kit 1200hrs Check in Hotel (Grand Grand Chancellor Surfers Paradise)
Group B ********* 0950hrs Arrive Brisbane International Airport 1100hrs Group @ Gold Coast Convention & Exhibition Centre 1200hrs Group Photo (Stage at Expo Area) 1400hrs Collection of Race Kit 1430hrs Check in Hotel (Grand Grand Chancellor Surfers Paradise)
2 July 2011, Saturday
0615hrs 10km participants and supporters make way to Southport 0745hrs Southern Cross University 10km Run 1115hrs Transfer to Gold Coast Convention & Exhibition Centre 1200hrs AirAsia X Legends Lunch 1300hrs Group Photo @ AsiaX Lunch 1500hrs Transfer back to Hotel
3 July 2011, Sunday
0400hrs Pre-race Meeting Point (Race Tent 15) 0415hrs HM group to take free-shuttle service 0515hrs FM group - One-way transfer to Race Precinct at Southport 0600hrs ASICS Half Marathon 0710hrs Gold Coast Airport Marathon (Full Marathon) 0930hrs Post-race Meeting Point (Race Tent 15)
Notes: - Tourism Queensland SE Asia has a race tent for all Singapore & Malaysia runners located at the Fitness First Team zone (Tent 15). Runners are invited to use this facility as a meeting place before/after your races.
- Participants taking Half Marathon please take the complimentary Race Day Shuttle Bus to the Race Precinct at Southport.
The Ops Kookaburra finale training run was blessed with rather good weather. After 11 weeks of base building, with 6 FatBird face-face sessions, the trainees were all primed for the Gold Coast Marathon (GCAM) next weekend. Many of them are first time participants looking forward to having a good race on this rather flat and PB-friendly course.
Because of the cooler weather expected in Gold Coast, Ops Kookaburra sessions have been mostly at night by the Eastern coastline where temperatures would be cooler, and there would be some winds blowing in from the sea. We have been able to run at a higher intensity than we would normally do for day training, preparing us somewhat to maintain a suitably-hard pace.
This finale run was a final check on our race plan and strategies. There would be official pacers in GCAM from Pat Caroll’s team from 3:00h to 4:30h, with 15min intervals. Most of our Kookaburra trainees would be looking at 3:30h to 5:30h targets at Gold Coast, and they were able to build up their paces steadily. We had a final time trial of 18km (FM) and 13km (HM) in which all of us tried to sustain a slightly faster pace than goal pace. The run started off windy, but it got humid and windless midway, before settling back with some winds for the final push. It was a high-intensity run which most of us were able to fulfill to the end.
We had a post-run briefing on what to expect and bring for the cooler conditions at Gold Coast, with some of the previous runners sharing some experiences. Everyone is all pumped up about the trip, and in the week ahead, we will be doing shorter distances, albeit at race-pace intensities. Rest and fueling-up would be important in the few days leading to our departure for Gold Coast on Thursday night. The Kookaburra trainees are all ready to join the rest of the 200+ Singapore runners in Gold Coast for an exciting adventure and race.
Run Kookabuura Run Kookaburra, Win Our Race Will We! .
OPERATION SUNBIRD - Comprehensive Marathon Training Package price of $139/HM and $159/FM inclusive of: 1. Standard Chartered Marathon Singapore (SCMS11) Race Slot** 2. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program. ..........• Heart-Rate & Pace Training sessions. ..........• 2 weekday runs & 1 weekend long run ..........• Experienced Marathoners and Pacers leading and guiding the runs ..........• Information and tips on Managing & Preventing Running Injuries, ............Running Performance, Sports Nutrition. ..........• Isotonic Drinks/Refreshments after long runs. 3. A NB "OPERATION SUNBIRD" TRAINING tee. 4. A pair of NB shorts. 5. A NB "OPERATION SUNBIRD" RACE DAY vest to trainees who meet attendance criteria (50% sessions). 6. A one-time 50% kit-up discount of New Balance apparel, shoes, products. 7. eCertificates/Awards of completion/achievement. 8. Race Day Hospitality Tent for Ops Sunbird participants 9. Discounted registrations for New Balance Real Run (NBRR) 2011++
** The guaranteed SCSM11 Race Slot is part of this package. You will not be required to register/pay separately for SCMS on your own.
++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through us.
Training will begin in September 2011 for successful applicants. Click HERE Training Dates/Schedules for your planning purposes. Click HERE for Frequently Asked Questions.
Please email to training@teamfatbird.com for any clarifications or queries. - Subject: Ops Sunbird 2011 - Name, - email, - contact no.,
. Since it was to be the longest run, the various target groups were scheduled to start at 15minute intervals, starting from 7pm. This flexible schedule would allow those who were earlier to start first and end earlier, in time for the transport home after the run. The group was smaller due to the weekend overseas races as well as recovery from Sundown Marathon and last week’s long run.
The enthusiastic Kookaburras spent some time getting their race tops, chatting with friends and finding out the routes of access for the night. The Half Marathoners aimed to do 21km-23km whilst the Full Marathoners were going for 30km-35km. The plan was to go at target race pace (or slightly faster) for as long as we could sustain. The earlier groups went towards Fort Road first to get the first 7km in, before continuing on the longer loop. The bulk of the Kookaburras went for the originally planned NSRCC/Coastal Road stretch, and did the respective u-turns depending on their targeted mileage. Many of the runners looked good, with a better feel of their respective paces and form, fruits of labour from all the earlier base building sessions.
The night was as usual humid, but there were some winds at various stretches, allowing many of us to maintain good paces for the first half of the run. Trying out all the hydration, nutrition, refueling and race day gear for a full rehearsal was one of the key objectives of these final long runs. Most of the Kookaburras completed their runs within the self-imposed cutoff timing (to prevent overstretching and risking injury), with the final group of Full Marathoners coming back before midnight, less than 4hrs of time-on-feet. Because of the familiarity of the participants with FatBird training programs by now, there were less time spent on briefings of SOPs and routes, and more time could be spent on the various training aspects.
Expecting more than 220 runners from Singapore this year, there would be a large group going to GCAM, many of who were first time participants of the famous course. Questions on what to wear, and how to prepare for the cooler weather were some of the more common concerns of the Kookaburras and Singapore participants. With sufficient conditioning from Ops Kookaburra training, the trainees should have not much problems completing their respective marathons in good form.
After this longest run, we will go into a much needed rest and adaptive recovery phase. This time we are encouraging trainees to rest even more, since many have had a hard 2 months of marathon training and racing for the earlier Passion Run and Sundown Marathon. The Kookaburras are ready for GCAM, and we are looking forward to one grand experience on July 3. Run Kookaburra Run Kookaburra, Gold Coast Ready Are We! .
Group Photo By Min
All completed their hills task by 9:30h, leaving some time for a short post-run briefing on running form and injury avoidance. And so, week two's hurdle was cleared in high morale....The Kingfishers kept to a sustainable flow all the way to the top, kept form to more undulating terrain, and finished strong - looking like they could go for more...just that they kept a restraint on their enthusiasm, preferring to stick to the program of progressive buildup towards AHM.
