Night Hawk #2 - Friday The 13th

-- filed by FatBird Anthony
-- Photos by NightHawker Keonz & FatBird Spencer & FatBird Jancy

Group photo before run

It was Friday 13th, an auspicious evening for close to 60 runners who showed up at MacRitchie Reservoir (MR) carpark for the second session of Team FatBird's NightHawk Marathon Training Program. I was pleasantly surprised by the large turnout as the location wasn't the most accessible nor easy to get to....just goes to show the number of runners seriously training for Sundown :). SgRunners, MF Runners, Meet-Ups, I-Runners were well represented.

The X-Men NightHawk Run Leaders

It was also the night of the NightHawk run-leading team to test out our new 2XU Elite Compression tights. I was glad that all the sizing fit, and that the cut, hold and compression offered by the Elite version was very comfy and firm. We had the customary group photos and team photos before giving a brief of the training session and the route. Many of those who attended were new to Team FatBird, and was enthusaistic with the training as well as the turnout, along with the aura of a night run in one of the green lungs of Singapore.

The Route covering (MacRitchie Reservoir Carpark >> Thomson Rd >> Old upper Thomson Rd >> Upper Thomson Rd >> Mandai Rd >> Seletar Reservoir >> U-Turn @ Gates after the Tower >> Mandai Rd >> Upper Thomson Road >> Old Upper Thomson Rd >> Thomson Road >> MacRitchie Reservoir Carpark would take us through 24.8km @ FatTrim FlightZONES, 6.30 -7.30 min/km.

Busy with registration of the 60 runners

The runners were divided into 4 groups of 10km, 16km, 20km and 25km distances. The longer distances were flagged off first. Stardust (Keonz), David and Anthony led the 25km group, as we ran along Thomson Road towards Lower Pierce. Beng and YN went with the 20km, Benny and Spencer with the 16km team, while Jancy and Esther led the 10km. RoadRunner went with a small group to do 42km since they were training for the elite 84km distance...hehe.

Ready to get the night going

The night was bustling with activity along Thomson Road, and traffic were pretty heavy. We had to guide the runners through the junction crossings, and it was great to have the team of 10 to manage that. As we turned into Lower Pierce Road, the traffic noise lessened significatly, and the serenity of the night welcomed the various running groups. The pace was FatTrim Zones 2-3, comfortable, yet effective in building up the base and fuel efficiency. Ironman Melvin was true to his training schedule as he ran a Zone 2 6:50min/km pace throughout....great considering he is a 3hr20min marathoner.

I was running with the group of Jane, Beverly, Alvin, Lilian, Beng, Suan, Vincent, BernOh and a few more along Old Upper Thomson Road (OUTR) at chit-chat pace, discussing running shoes and compression tights, among other stuff. Many of the runners have not run the route, and were enjoying the sights and sounds as we turned off from Casuarina Road (famous for the Roti Prata and its eating places)...that was 5km, and a small group turned back for their 10km fix of the night. The rest continued to the end of OUTR for a 8km mid-way distance, before turning back. We bid farewell, before moving on towards Mandai and turning into Seletar Reservoir for our 20km and 25km workout.

Bev exclaimed that the route was so much more interesting than ECP's. However, she was disturbed slightly by the exhausts of the many cars parked along the Reservoir area with their engines on...polluting the environment in what was otherwise a green lung area. The front groups waved to us as they ran on the upper area. Our group took a quick toilet break before moving on to the U-turn point at the Seletar Gates. According to our Garmin405, it was 12.4km at that point, and we were happy we still had quite a good tank left in us for the return. Bev, BernOh and myself caught up with Terry's group and DO's group along OUTR. We picked up another group before marrying up at the LPR toilet. With 4.5km left, all were in high spirits. It was nice to meet SiYi and her team who were joining NightHawk for the first time.

We picked up speed a little, as we proceeded back along Thomson Road. My average heart rate for most of the run was in Zone 2-3, HR of 130+. The weather was nice and cool throughout, although with not much wind. We were sweeping the final group, who continued running in spite of having done 20km+. They all seemed to have a reasonable base, and all we need would be some work to build that up progressively. Benny and Terry led the charge back for the final stretch, while DO and I covered the mid and rear sections.

The final 1km stretch with BernOh was good, as we all pushed to the finish of our 25km in approx. 3hrs. Nobody was panting, and all had reserves to go for more if required.....that was the kind of LSD we should be doing more....steady paced runs, burning fat, conditioning the legs, without getting too worn out. We cheered for the final group as they finished just around midnight. The iced-cold 100plus, bananas and Sng Paos were a well-deserving treat for a job well done. 3 Cheers for NightHawk! The NightHawk team liked the 2XUs for their compression, and would be wearing them for future NightHawk training sessions. Some of the runners expressed that they too will start to dust away their compression tights, and bring them out of the closet for some serious distances we will be covering. Hmmm.....will the X-Men group grow into its own community? It all remains to be seen....hehe.

OPERATION NIGHTHAWK - Week 2 Training Programme and Admin Instruction

NightHawk #1 - The Training Has Begun

-- filed by FatBird Anthony
-- Photo Slideshow by FatBird Terry

Blurry-eyed group photo in the early morning :)

In spite of the twin events of the Sing Biathlon and the Youth Tryathlon, coupled with the onset of heavy rain, about 40 runners still managed to make it to ECP CarPark B1 for the Operations NightHawk session #1. It was dry when we arrived at 7am, although dark clouds were looming in the horizon. Quite a number of new runners turned up, which was a pleasant surprise....and they had found out about Ops NightHawk via friends and other online resources. The new runners were amused with Terry marking their attendances, but I explained it was all for a good cause.....so we can work out some special benefits for the regular participants of this training program.

The Sundown Marathon 2009 Route

Because of the closure of F2, which would prohibit a smooth passage for our group towards Changi Coastal Road, we took the opportunity to do part of the Sundown Route (See the Blue portion in the map above). 3 groups targeting to do 10km, 17km and 23km respectively started off at 7.15am, after some group photos. It was FatTrim Zone pace for us this morning, and I was happy to start with an initial HR of about 125, averaging 7min/km. Great to see many new faces and regulars alike...chatted about preparations for Sundown, and how we should build a firm base, and watch for hydration and re-fueling requirements.

Briefing before run

About 5km into the run, heavy showers descended upon the group. The 10km runners turned back, while the rest of us proceeded on in the rain. It had been a long while since I last ran in the rain. Because of the group of enthusiatic runners who were raring to continue, and that there weren't any threat of lightning, we continued on. The rain lightened near the Bedok Park connector area, where we tackled some undulating terrain. As we entered Bedok Park, stardust and the rest of the front group were running back. YN, Matthew and the rest were just a little back. DO and the final group was coming from the main shelter when Ming, Anthony and myself approached. I explained to some of them that that was the support point for last year's Sundown Marathon, where there were BBQ and hot kopi-O being served to weary participants...haha.

As we returned back to ECP, the rain had stopped. I maintained a steady HR of about 135 all the way to ECP, before turning off to the Cable Ski area. Saw Suan and Beng coming back, and I continued on with Ming to join the rest to run towards B1, where I moved up a little to run with DO and Simon. It was 21km when we reached B1, and the bulk of the group had finished their run and enjoying the delicious Sng Pao and 100Plus. The 3 of us continued on to Fort Road and back for an additional 2km for a final 23km in 2.5hrs.

Catching up over Sng Pao, 100-Plus and bananas

Everyone had a good run, and all were happy with the workouts. There were lots of enquiries about HR training, formthortics, hydration and other aspects of marathon training. I was rewarded with a very delicious Sng Pao, thanks to YN and her Sng Pao team. Lots more chats with Rose's group about GPS and distance tracking, before washing up and having lunch at Old Airport Road with Team FatBird and friends. A good start for Operatins NightHawk, and we will be expecting more to turn up for the Friday 13th Night Run on Mar13.

OPERATION NIGHTHAWK - Week 1 Training Program and Admin Instruction

NightHawk Pre-Ops Run

-- Field Report by FatBird Anthony

Over 50 runners turned up at the Team FatBird's NightHawk first night run, in a bid to start preparing themselves for the Sundown Marathon in end May. Coming from various running groups like SgRunners, Holland Village Runners (la_senza's group), Sleek's group, Meet-Ups (Jason's group), etc, it was a hive of activity before the run started. A brief was conducted by 8.45pm for the run distances of 10km, 17km, 21km and 24km from The Playground@Big Splash towards Changi Coastal Road and return.

The plan was to do TFB FatTrim Zone 2 pace to burn-off some fats as well as build up fuel efficiency...hehe. Many of the runners who have joined previous FatBird runs latched onto the slow, easy pace quite readily. The various groups of 10km, 17km, 21km and 24km were started in waves, as the whole ECP came alive with a large bunch of runners, many wearing blinkers, moving towards NSRCC in the night. The pace was very comfortable and we had lots of chit-chats and getting-to-know-one-another type of converations. A number of us were going for the Sundown Marathon, and there was also a bunch that were just there for the group training and to soak in the atmosphere...all were welcomed regardless of speed, age or distance, as long as they can do a 30min run/jog without much stopping.

I was with the 24km group, David with the 21km, Terry with the 17km and Jancy with the 10km. I picked up Giorgio and Beverly after reaching the 21km U-turn with Vanda. Senza's team did a 10km U-turn, saving it for the next LSD :). KokSan and Ming had moved ahead to do their 24km turns. Roadrunner, stardust, acidburn, Max, Jane, and the frontrunners did their own versions of the run, albeit at longer distances and faster speed. Our FatTrim groups were running quite comfy, and my heartrate was between 128-135 mostly, as recommended in my recent Fuel Efficieny test conducted...:)

We hit the first large shelter along Changi Coastal Road for 12km and did a U-turn. Sleek's team was running with us then. Giorgio, Beverly and myself moved along and ran as a group all the way till F2 carpark area. With 4km to go, we were joined by LYK and I picked up the pace a little to run alongside LYK. Upping the HR to 135 and keeping it there till the final stretch of 1km where I moved it up to 139 average. It was a nice easy run where I did not feel too tired, but yet had the satisfaction of a good workout. Most of the runners were back by then, and the 100plus drinks which we saved for the training runs came in timely. Too bad we were a little late for the special Sng Paos made by YN, Spencer....nvm, next time we shall try to be earlier for the treat. All the runners reached back by midnight, a good 3hrs of running put in.

Registrations and attendance were taken for the run, and it was good to have many newcomers and first-timers join the training run. Half of the group were still around at close to midnight, and as some of the FatBirds were rushing off for a movie, we packed up and went off our separate ways, bidding goodnite to all, and agreeing to see one another again for the next NightHawk training session. The coming weekend will have the first Ops NightHawk training session (details and call-ups will be posted), with the next night training session on Mar 13, staring off from the MacRitchie area....stay tuned.

Operation NightHawk - Pre-Training Run

Scenes from i-RUN @ River Promenade

One of the running teams at i-RUN

FatBirds getting into position

Photo Slideshow of Feb17 i-RUN

Ops Night Hawk: FatBird Zones Training

-- filed by FatBird Anthony

After a series of tests at Racers ToolBox yesterday, we were extolling the virtues of knowing where our fat-burning zones were, and how we should slow down our LSDs to maintain a steady paced run. The group of 13 (David, Stardust, Terry, YN, Spencer, Min, Beng, Suan, Ang, teelee, Samantha, Esther and Anthony) showed up at Bishan Stadium, and by 7.30am, we set off along Bishan Park towards LPR, then to OUTR. We tried sticking to an average of about 7:45min/km for the first 5km, which was pretty challenging for many of us.

Everybody wanted to stay within the Fat-burning zone, and to expand that by running at about average 130-139bps HR (at least for me)....that reminds me to get my Garmin HR wearlink soon. We had a good time running at chit-chat pace, although the legs were still working hard. We turned back from OUTR and went into UPR, along some of the MR slopes. There we practised some hills (which are supposed to be good for strengthening our legs (which are not that strong, especially for long distance runners like ourselves).

Stardust, Sam, Esther, Terry broke into brisk-walking at some stages, especially those up the slopes. I felt I was working overtime, although the pace was only about 7:30min/km. We lost lots of water and electrolytes in the rather hot and humid morning, but was happy to be maintaining our LSD pace. Into the air-cond road and out, we went back up the slopes of UPR, then back all along OUTR in a single file. Teelee and Stardust, the 2 very fast marathoners were showing and sharing how they got their PBs by running at such sustained slow, fat-burning paces....there should be some truth and good in all these LSDs bah :)

Along Bishan Park, we chatted as strollers and bladers moved by....in spite of the 2km or so left, it seemed like eternity....we had been on our feet for close to 2.5hrs. We pushed on at a 7min/km pace, trying hard to maintain 7:30min/km but finding it very hard. The thought of the Sng Pao and 100plus ensured we steadied our minds to stick with the pace....hehe. At the final 100m, I picked up a short sprint, but found that my legs were 'jammed', after being in a steady mode for too long....haha. YN and Stardust went for an additional quick 3km. The rest of us finished the 21.5km distance in a steady 2hr45min time....the first time I ever held on to such a pace over that kind of long distance....I was most impressed with the group.

I know we are on to something....will have to incorporate more of such heartzones training into our program for better fuel efficiency and improved lactate buildup/clearance mechanism. The Sng Pao at the end tasted 'heavenly'...thanks to YN for the maiden effort....Stardust/Mashie had volunteered to be the next Sng Pao boy/gal....hmmm. Thanks to Beng/Suan for the bananas, 100plus from TFB funds. There was a surprise lunch affair decided last minute, which unfortunately I could not join....will wait for the photos and separate report from that....meanwhile, we look forward to more of such FatBird Zones LSDs in the coming NightHawk Training sessions.

Distance: 21.5km__Time: 2hr45min__Pace: 7:40min/km

Night Hawk - Sundown Marathon Training

Team FatBird is planning for a 12-week night marathon Training program (Project ‘Night Hawk’) to prepare the local running community to compete and complete the Sundown Marathon in May09.

- Marathon Training Program for runners attempting the Adidas Sundown Marathon in May30
- For runners in the 10km Team Challenge, 42km marathon, 84km Ultra-marathon runners
- 12 week Marathon Training program comprising of 2-3 weekday runs and 1 weekend Long Run. 7 of the weekend runs will be daytime with 5 in the evenings/nights.
- Trainees will go into time-based Pace training into week 6
- Team FatBird provide Marathon Training Program, Tracking and Monitoring, practical on-the-ground training experience, tips and advisory through eNewsletters and talks (by Partners/Sponsors)
- Support only provided for weekend runs, weekday runs will be own time own target according to Program Schedule to be released on a weekly basis.

Those who are interested to join in this training, as well as Sponsors and Supporters who wish to contribute please contact TeamFatBird@gmail.com.

Join the Team FatBird facebook to get updates and feedback/discuss about Project Night Hawk.

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!