FATBIRDS @ SWING KPE 2008

Team FatBird's Centipede at the start, courtesy taz

First time running through the new KPE Tunnel....first time do a run with free registration....first time trying out the Centipede format in a run. FatBirds and friends gathered at Kovan Heartland Mall, before taking the bus provided by LTA to the start point along Tampines Road. There was quite a crowd gathered, but fortunately, the group taking part in 10km was quite small.

Team FatBird's members, decked out in our official blue AeroGraphics running gear, were linked together via comms-cord and caribinas. Jancy, Frootloops, Niwas and Bev were leading the centipede formation, with Spencer, Vincent, Quincy, Terry, ckoksing, Charmane, zco, Cokiee, acidburn, DO among others following behind. Raven and myself covered the rear to prevent any stray runners from running into the formation. Wendy and acleong were running alongside for some parts, and taking photos for us.

The first 3km into the tunnel was quite stuffy, and we sweated buckets. With our 6min/km pace, we moved along quite smoothly. Sleek, babygal, Taz, Mike Kang, outrider were among the pacers following us...pacers pacing pacers? hehe. With their help to guide traffic, and open up passageways, FatBird Centipede's journey was pretty smooth. Along the way, we met tekko, Molly, and many other familiar faces from SgRunners, I-Run, MF Runners and other running communities. All the runners were enjoying themselves, and as FatBird went with the cheers of 'Go FatBird Go....GO', many onlookers were quite amused with the formation and the precision of how we were pacing...hehe.

When we reached about 8km, we hit the human wall of 5km runners and had to slow down to a slightly slower 6min+/km pace. Sleek dropped back to locate babygal while FatBird tried to weave ourselves through the thick crowd. I had to raise my voice for 'Go, FatBird Go' commands, so that the runners would know of our coming through....it did work quite well in the end. I was surprised to see the end point come into sight after a while, and we shouted and cheered all the way through the finish. An ambulance was right ahead trying to go into the tunned to rescue those who had fainted from the apparent thin and bad air in the tunnel.

Light at the end of the tunnel for Team FatBird, courtesy of acleong

We finished the 9.8km in 1hr2min....hmm, not bad for a Centipede run comprising of 16 kakis. We collected an interesting goodie bag after the run, and proceed for some nice ice-cold milo. There were walkers on stilts, and a carnival to entertain the families and social runners....quite a nice atmosphere for all. We were fortunate to be in the short queue for the buses back to Kovan, and met up with Bert and Jo from I-Run @ IBP. Overall, a nice Sunday outing with friends from FatBird and SgRunners.

Photo Slideshow from acleong's cam

15 Week Marathon Training Program - Week 4

Marathon

Mon 15/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 16/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 22km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: MacDonalds -> NSRCC (8km) -> <4> -> MacDonalds.

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 59km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Half - Marathon

Mon 15/9: Rest

Tues 16/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Cross.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 16km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: McDonalds -> NSRCC -> McDonalds

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Week total: 35 - 43km

Follow Our Pace, Win Your Race!

Recent updates have it that 48,000 people have signed up for the Standard Chartered Singapore Marathon (SCSM08) to date, and the organizers are extending 2,000 slots. Registrations in the Full Marathon category have registered the highest increase by 31 % since registration opened on 21 July.

Enjoy all the beautiful sights that SCSM's course has to offer and let someone else worry about your time goal! Run with one of the Pace Groups, enjoy the race and let the experienced Pacers do the math and deliver you to the finish line on time.

Below are a few frequently asked questions about Pacing, Pace Teams and what will happen on race day.

What is a Pace Group?
A Pace Group is a number of runners working together to achieve a shared time goal. The group is lead by a Pacer who is experienced in running marathons and running with groups of people. Whether you are trying to set a PB, qualify for another race, or just get across the finish line a Pace Group is the way to go!

Will there be Pacers at this year’s Standard Chartered Marathon?
Team FatBird will offer Pace Groups at the SCSM08 for the Marathon and Half Marathon. Our Team is comprised of experienced distance runners who love helping fellow runners realize their goals. Many of our Pacers return year after year to help you enjoy the marathon experience and achieve your running goal. Think of them as your coach-on-the-run!

How were the Pacers chosen?
All of our Pacers were chosen because of their serious, multi-marathon experience, a number with proven successes as Pace Team leaders for several marathons. All of the Pacers have both competitive marathoning and running backgrounds. Our Pacers are dynamic and personable, and know from past experience exactly what it takes to help you have a great marathon experience.

Do I need to sign up for a Pace Team?
To join a Pace Group simply contact Team FatBird members or your name, email, hp, race distance, target timing to teamfatbird@gmail.com .

What Pace Groups will be offered?
Team FatBird aspires to offer the following Pace Groups, subject to availability of suitable and committed Pacer candidates.

Groups will be leading to finish the Half marathon in the following times:
1:45, 2:00, 2:15

Groups will be leading to finish the Full marathon in the following times:
3:45, 4:00, 4:15, 4:30, 4:45, 5:00, 5:15, 5:30

What pace per km will we run and how do they keep the pace consistent?
We will be running "even effort" which means that every km will be run at approximately the same pace. The first few km are always a bit slow, due to the crowds. The Pacers may use their discretion in adjust the pace to cater for varying terrain. Our goal is to run continually even splits, and when course conditions prevent this, we will make up any lost time over the entirety of the race, not over one or two km.

Our Pacers are familiar with pacing and how to keep it consistent. . (They may use a special watch that will help them to run each km at a consistent pace, ensuring that their groups make their time goal!)

Are we going to go right out on pace?
Sometimes it is crowded at the start line and may take a couple of km to settle into a steady pace. Most importantly our Pacers won't take you out too fast and burn up all your energy early on.

Can I get a Pace Band as well?
Pace Bands may be made be available to all participants in either half marathon event or the full marathon event whether you choose to run with a Pace Group or not. The Pace Band will note the distance split times so if you should lose the group for some reason (pit stop?) you can help yourself stay on pace. Pace Bands will be available closer to the Marathon date.

What are the Pacer Training runs about?
This will be a chance to meet your Pacers and find out about their strategy for the half or full marathon.

How do I meet up with my Pace Team on race morning?
Will update closer to the race day!

What will the Pacer do at the water stations?
Most Pacers will run through the water stations and maintain pace. Each Pacer will let the team know his/her strategy for getting through the water stations. Some Pacers may choose to slow down or walk through the stops depending upon the group. Be sure to check with your Pacer if this is extremely important to you so that you are not surprised if they don't walk these stations.

Will there be walking breaks?
Your pacer will maintain even splits right through the water stops. However, we want you to run your race as you have planned and trained. If you trained with walk breaks, race morning is not the time to make a change. Use the Pacer as a guide and take your walk breaks just as you did in training. Since even splits are maintained throughout the race, you should be able to take walk breaks and still spend time in the presence of your Pacer, as you will continually "meet up" over the course of the race.

Do Runners/Pacees have to stay with the Pacer for the entire race?
No. Run your own race and enjoy yourself. If you are feeling great and want to run faster, go for it. If it's not turning out to be your day slow down. Pacees can always drop back to the next Pace Group. Just know that the Pacer will not speed up or slow down for the group but rather stick to the goal pace.

11-09-08 I-Run and LunarCake Celebration Photos

Courtesy of Terry! Many Thanks!!

Lunar Cake Celebration

15-Week Marathon Training Program - Week 3

Marathon

Mon 8/9: Rest / Cross (5 - 10km for those who choose to run), OTOT. Do this or Wednesday.

Tues 9/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 22km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Fort Road -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Total: 46 - 63km


Half - Marathon

Mon 8/9: Rest

Tues 9/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Cross.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 16km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Fat.Bird @ i.run

Thanks for this great FatBird-I.Run montage, Terry :)

Evening scenes along River Promenade

FatBirds, Friends & I-Runners...thanks for the montage, RachStar

I-Run @ River Promenade 280808

Scenes and I-Runners in action, courtesy of FatBird DO...

New Team FatBird Logo

The latest version of Team FatBird's Logo and variations....thanks Deep!

SAFRA Singapore Bay Run 2008

SgRunners @ Bay Run 2008 Collage, Courtesy Rachstar

I wasn't in the least bit prepared for this year's Singapore Bay Run (aka Army Half Marathon) as I had planned to take a break after the grueling Sundown Ultra-Marathon training runs and race. Up till Saturday, I still didn't know what the actual route would be like, other than there will be muddy spots along the gravel road to the Marina Barrage...whatever that was...haha. With the heavy rains falling on Saturday, I decided to wear my soon to be End-Of-Life Nike Katana IV for this mission (to avoid dirtying my shwe Nike Lunar).

Late on Saturday, the FatBird ladies, including Bev received news from SAFRA of their seeding and were told to report to the front of the startline earlier. Wow, special treatment for their good performance last year, so they get a better start to avoid being blocked by slower runners and walkers. I had to start quite a distance behind, and while waiting, chatted with David Tay about the Marathon Pacers training. I also acknowledged SAFRA MF chairman. FatBirds Niwas and Keng Siak were also nearby with me at the start.

FatBirds amongst SgRunners, Courtesy Amaranthine

The weather threatened to rain, and I brought along my cap just in case. The race was flagged off at 6.35am, and the initial 2km was quite packed in for me. As I moved into open spaces, I managed to spot FatBirds Jancy, Helen and Charmane. By the 3km, I realized I was behind at 15min...gotta move a little faster. Managed to get it to 39min at 8km at ECP area....still slow, but at least I could take a breather if I wanted to finish sub 1hr45min...hehe. Saw the very fast Indian and Thai armies returning from the other side, followed by some Singapore local elite runners...whoosh!

This stretch of ECP and U-turning at C4 towards Fort Road is always quite 'mental', with the hard grounds. Spotted FeetOfFury and a few others in front. As I moved along, saw SC5 in his very shwe aniMILES running top, and also Jimmy Chow from SAFRA. The other side was just so crowded with runners moving towards C4. The stretch from Fort Road along the gravel trail was new. The entrance to the route was greeted by a '14km' Engineers' banner. Time check for me was 1hr5min....wah, how come I have gained so much time? It was later confirmed further up that that sign should have read 13km instead....haiz.

The gravel portion of the route was soft, undulating and muddy at certain spots. A lot of runners slowed down as the soft gravel grounds sucked up the 'power' from the runners. I lost some momentum in there, and after encouraging Anna and Walfisch, I moved along towards the 15km mark. I found that I was pretty drained by then, as I embarked onto the Barrage...there wasn't much scenery to speak off; the nice part of that route being that it was away from traffic. After the barrage, we moved along Marina South before I saw the 17km mark.

A few runners slowed down at that point, and I almost wanted to join them too...hehe. I took a final sip of my PowerGel mix, and pushed towards the finish. It was bad at the final 2km mark with the heavy traffic, smog, and construction workers trying to race us tired runners. Sensing that I was not going to make PB by then, I decided to put on my running cap for a different finishing photo....haha. I grappled with it for a good 300m, aiya, I was really not used to putting on a cap.....finally managed to velcro it right, and moved on.....by that time, a few runners have passed me liao.

I saw the 1.5km mark, and before I knew it, I was at Shenton Way and moving towards the final 1km. Time then was 1hr38min. I picked up speed a little, overtook a few slowing runners, moved towards the 500m mark, heard the cheers of the DJs and applause of the crowd, and perked myself up for a good finishing pose. The clock showed 1hr43min10sec as I crossed the finish, which meant that I should have registered a 1hr42min nett chip time....similar time as last year, no improvement, boo! However, I will take that timing as positive, as I have not really put in much effort for this race.

Good Run: SgRunners, Courtesy Raven

Team FatBird runners did very well indeed. David at 1hr40min, Bev with a PB of 2hr01min, Niwas 1hr44min, Helen at 1hr51min, Charmane 1hr51min, Jancy 1hr56min, acleong sub-2hr, with the rest doing very good timings too.....must have been the fartleks and tempos they have been doing with the I-Runners at River Promenade every Tuesday and Thursday....haha.

SgRunners @ Bay Run 2008, Courtesy Amaranthine

In traditional spirit, the group gathered at the Cenotaph with SgRunners for some very nice photo and VR shots to serve as memories for all in the years to come. I enjoyed the whole run, although I found the going pretty tough at the final 5km....but that is pretty normal for a half-marathon at race pace. With the Singapore Bay Run behind me, I look forward now to begin the SCSM Marathon Pacers/Pacees Training Program starting next weekend. Join me for this annual full marathon journey in December.

Distance: 21.1km__Time: 1hr42min
Pace: 4:51min/km__Shoes: Nike Katana IV

Official Results: Men's Veteran
Official Results: ALL

Contributed By FatBird A

A lovely evening at River Promenade

Photo Slideshow - Courtesy of FatBird J

FatBirds Grace Nike Human Race Training Run

FatBirds to lead the Human Race (Singapore vs The World)

FatBirds @ RACE THE WORLD

I started to have a sniffly and blocked nose on Saturday morning, and was nursing a cold by Sat evening. Still it was not enough to stop me from going down to ECP PlayGround @ Big Splash at 5.30am to do a morning run, before helping out with Team FatBird at the Nike Human Race Training Run.

By 7.30am, the Nike Human Race tents and registration were set up. Team FatBird, MR25 runners, the Nike guys and SgRunners were already there. Had a good time meeting up with new SgRunners, and FatBird David even had a chance to try out the pair of Lunar Trainers newly christened by SgRunner Quincymmx.

FatBirds & Human Racers At The Start

Quite a good crowd showed up by 8am, and after a good round of stretching, and introductions of the few of us by Sacha as the front guides of the run, we set off towards the Chalets with about 100 runners. FatBirds and MR25 pacers spread ourselves out to guide and cheer the Human Racers on. It was good fun and quite inspiring to see all the human race runners giving their best, and showing very positive attitudes to complete the 6km run.


It was nice to see a couple of I-Runners @ River Promenade at the Human Race training too, and they told me their I-Run training have made them better runners, showing good improvements. It was satisfying to get positive feedback from the runners on the good work we have done with run-leading and motivating. At the end of the training run, we were rewarded with cold 100-plus, bananas and chewies....healthy replenishment for the good workout. FatBirds and some SgRunners took some nice group photos, ending the morning session on a very high note.

Enjoy The Day's Slideshow

FatBird...We Just Run!

An updated version of Team FatBird's logo, along with the We Just Run slogan. Thanks acleong.

FatBird is 1-month old

Team FatBird @ I-Run, River Promenade

Wow...it was a field day for Team FatBird with a record turnout of more than 140 I-Runners at the I-Run @ River Promenade on Thursday evening....I had to go a long way to fit all the I-Runners into the pics...haha. FatBirds were out in full force with 12 Run Leaders and Run Assistants providing full support to what turned out to be quite a 'happening' evening :)

The FatBird Warm Up

It was great having some very fast, stylo-mylo rabbits do the chiong-ing at the start, which escalated the excitement levels a few levels up lah....hehe

We had earlier asked for more drinks, and the kind people at HPB responded with 5 crates of 100plus + plus 1 crate of ice-mountain. I initially thought it would be enough, and finally some FatBirds might get our 100plus at the end of a day's sweeping work....man, was I so wrong

I-Run: READY, SET, GO!

The weather was good, and the scenes along the scenic River Promenade certainly came alive with so many I-Runners dashing about all over the place...some real eye candy too....well done to all who completed their runs in PBs.....yes there is a large digital display clocking in the times of runners as they return to rousing cheers of the party

And yes, Team FatBird's Benny, David, Charmane and Helen were the poster boys and gals for the day....excellent!

Photo SlideShow, courtesy of Jancy's camera.