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Ops Sunbird #4: The Western Slopes & Hills

Training Report by FatBird Anthony
Photo Slideshow by FatBirds DO , Spencer

Ops Sunbird Session #4 - The Western Hills

Trainer Ong from SAFRA Mt. Faber was alerted earlier in the week that Team FatBird Runners will be training there this Sunday. He extended a warm welcome to us, and even informed the security....but he and the SAFRA Runners were still surprised by the large group of Sunbirds & Pacers that showed up at Mt. Faber. The menu of 15km-25km-30km kept all the trainees in suspense for the week, as they were not aware of the actual routes beforehand.

The morning started with a good recap of the previous week's lessons, Sunbird questions to Coach Jonathan, as well as the Coach's tips for how to benefit from running in hills and slopes to build leg strength for distance running. A group photo followed, and then yet another round of detailed instructions on the routes. First up was the group run, separated into 3 main sections, moving into Labrador Park. For many of the runners, it was their maiden experience running in that part of Singapore, not to mention even visiting Labrador Park.

Tips from Coach Jonathan and TFB Training Team

The spirits of the Sunbirds were high as they enjoyed the scenic views, while at the same time quietly preparing for some serious hill repeats :). A visit to the Dragon's Tooth for a prayer, before being dispatched to do the 800m loops. The first loop saw many energetic runners bound up the rather undulating slopes with gusto, and then glided down with ease in the recovery. The second loop posed a slight challenge for the 10km & 21km trainees, but they still made good progress...well done! Most of the 42km trainees managed a 3rd loop, and their faces lit up with pride and confidence after that exercise.

Were they ready for more? Not a doubt was expressed as the troops moved in tandem, managing steady paces towards the next hill objective...yes, the famous slopes of Mt. Faber. The Training Team had originally planned for a Kampong Bahru ascent, but on consideration that the runners were not so conditioned for slopes, we decided to go up via the more gentle, albeit longer Morse Road. I was with the front group as we held a gingerly pace up the familiar slopes of Morse, to me, at least..hehe. Saw the SAFRA Runners on their way down, and we exchanged greetings.

It was pleasant to see most run non-stop all the way to the car-park RV area, assembling and refueling for the next mission...35min hill repeats of the 1.6km Mt. Faber Loop. As the majority of the 42km trainees and some of the 21km trainees were ready, we started off towards the top of MF. It was pretty silent on the way up....not much chit-chatting....all very focused on getting up there. As we shouted out to the remaining distance markers to the top, the Sunbirds were encouraged enough to maintain pace, with firm arm swings to aid with the climb. It felt so good reaching the top, greeted with the soft breeze blowing at our faces....some deep breaths to recover, before doing a relaxed jog down the 800m back to the car-park for 1 loop. The front group took about 10min-11min/loop, good enough for 3 loops.

The 21km Sunbirds did 1 loop, before being led back by Kelvin, while the 42km Sunbirds continued on for more loops. It felt good for me at least to be back training at the MF hills. It has been quite a while since I ran in the area, and I was really savoring the hill repeats. After 3 loops, most of the Sunbirds and Pacers seemed to be satisfied with the day's hills, and were looking forward to move to flatter terrain...haha. They had done well thus far, and deserved a isotonic break at the Petrol Station at the foot of the hills. I announced that the Sunbirds had just 5km left, while the Pacers would go for 10km more. The group set off towards the Harbourfront direction, before turning to Kampong Bahru for the final 2km short climb back to SAFRA ClubHouse. By then, we had done about 3hrs of running, and the sun was rearing itself high up.

Sharing about today's grueling experience

Back at the ClubHouse, we were greeted with the sweet tastes of iced-cold isotonic drinks, bananas and apples. Some were slumped on the ground, heaving sighs of relief that they had completed the hilly run. Rose and SC were sharing experiences of their hills conquest...they and the other Sunbirds really progressed so well to reach so far. With the completion of the MF Challenge, they were up at least one notch in mental and physical strength...definitely putting them in good stead to finish the year-end SCSM09 in fine form.

The Marathon Pacers took a quick drink, before moving as a group to complete our final 5km for a total 30km distance. David Ye has improved by loads since we first met him when he joined the Pacers Program. He was then going for 27km-28km at steady pace. The rest of the Marathon Pacers have grown much stronger, and they will be all ready to get into Pace Training in the 7th week.

The final 5km loop was burning hot, with the sun's rays beating on our faces and backs. I felt it was very good conditioning for the legs and 'mind'. Looking at the front Pacers of Keonz, YN, Terence, Spencer, eline, Sin Guan, Matthew and Jie, I felt a sense of quiet confidence for these runners who were so determined to build themselves up for their respective pace groups. Of course the 5hr-6hr pacers who were not too far behind were doing well to condition themselves for the big day as well.

When we reached back to The FatBird Watering Hole @ ClubHouse after the 30km, we had been running for about 3.5hr, not bad on such a hilly terrain coupled with heat and humidity. The Sunbirds had washed up and were sipping on their kopi and muching on kaya toast at Ya Kun, smiling and waving at us from their air-conditioned comfort....so nice :) We had a final briefing for all the Pacers, before dispersing before noon...great timing. I jested earlier with a few Sunbirds that they might find next week's flat-run in the East a walk-in-the-park compared with what they have experienced today...haha. We might see some Sunbirds fly then ;).

OPS SUNBIRD - Your Marathon Destination, Our Race Preparation (for you)

Ops SunBird #3: Of Intense Heat, Sandstorms & Thunderstorms

Training Report by FatBird Anthony
Field Photography by FatBird DO

Operation Sunbird - Your Marathon Destination, Our Race Preparation

As I held my arms out for a warm cup of kopi-O, I began to recall the exciting training session we had this morning with the Sunbirds & Marathon Pacers. It was a morning of plenty...participants, tips, distances and workouts to be covered....Operation Sunbird session #3 provided the perfect setting for the 80+ runners.

Team FatBird Marathon Pacers

The Marathon Pacers gathered for a group photo, while the Sunbirds enjoyed their morning chit-chat with Coach Jonathan and the trainers. With a recap of the previous week's teaching, and this week's focus area, the Sunbirds were all ears, with their eyes zoomed intensely on the FlightZONES system as well as Jon's download. A good question from Sunbird Cathelin about nasal congestion was answered well, along with the importance of core strength to develop proper running form.

Tip & Focus Of The Week

After the group photo, which had runners spilling off The SandPit, FatBird's Nest at The PlayGround @ Big Splash, all gathered at the start point for their 7km, 16km, 24km and 28km endurance run @ BaseBuild Zone. We had a good time maintaining a chit-chat pace, looking at the nice seaside, getting to know one another, and sharing tips and info about distance running and training. It was nice to see many runners armed with proper hydration belts, Heart-Rate Monitors and Distance Pods, and their efforts to keep to a sustainable Zone 2 effort.

Met many familiar faces along the way, from the speedy groups of Vivian, Ronnie & Tony, to pacer friends, to Team FatBird trainees and runners from previous Operation NightHawk & Kingfisher. The friendly smiles, enthusiastic hand-waves and bodies-in-fluid-motion all made for a delightful setting along the East Coast Park. Team FatBird's running group was by far the largest along the stretch, even though we were pretty stretched out in a few main sub-groups....thus, there wasn't much time for boredom to set in. The U-Turn along Changi Coastal Road provided some fun as we cheered one another on as we pass. the front groups were not that far off from the mid-pack and rear, which was testimony to the steady Zone 2 pace they were keeping at.

It was heartening to see the Sunbirds hard at work, with nary a walk, and with focused but relaxed running posture and forms in steady strides and pretty good cadence. The breathing were regulated, with the shoulders held up steady....practising some of the tips dispensed by Coach & The Trainers :) I had more chats and sharing with the Sunbirds and Pacers on the way back, hearing interesting stories about Indian Expeditions, training sessions very early in the mornings, inline skating champions, hill running, et al. At around the F2 area, the skies became very gloomy, threatening to 'Cry Out Loud'.

Then we encountered something out of the ordinary, very strong winds blowing up a sand-storm, and some even thought it was a tsunami brewing...haha. I held on to my cap and pushed on. With the opening of the skies, many ran helter-skelter for shelter....however, the Sunbirds were not in the least bit intimidated. We continued to push on, every step taken getting a backward slide of 1.5 steps.....real challenge to keep in line. I veered away from the sea, looking down to avoid the wind and sand from getting to my eyes, driving my arms to stay in forward motion, and pushed towards the final 2km to The PlayGround.

With 1km to go, it happened. Thunderstorm, followed by heavy rain, whacked down on us. I decided to abandon the remaining 4km, figuring that it would not be good mileage anyway....truth is I don't like to be wet...hehe. I could see Raymond and eline heading straight for The PlayGround, and I followed suit. I got back to the warm FatBird Nest just in time before the big downpour. DO, Kia Liang, K3 and their group were caught in that big time....totally drenched, but looking so happy....guess they welcomed that relief from the earlier hot weather. The Marathon Pacers like Nigel and Teck Wee continued onwards for the full 28km, while we completed with the Sunbirds at 24km. Everybody cheered each time the remaining runners returned from the heavy rain. The bunch of hungry runners walloped bananas, apples and isotonic drinks....satisfying...arhhh!

FatBird Watering Hole @ The Nest

As the rain subsided along with the timings being recorded by the Sunbird Registration & Training Team, there were already discussions on next week's 20km-30km hilly run in the Western Hills Region. 1-2 runners even canceled their races next Sunday to join the Sunbird's Session #4. It should be another memorable workout experience for most....something I am already anticipating and looking forward to. Hmmm, I have finished my kopi-O and a nice hot bowl of seafood kuay teow soup....time to give my tired legs a simple rub-down and massage of the foam roller and uSqueez. Till then, watch for the posting of Training Schedule and Tips From The Coach for next week at the Sunbird microsite....and a small takeaway for all this week from me - LOSE TO WIN; RUN SLOW TO BE FAST :)

BIG ON WINNING @ I-Run

LOSE TO WIN @ I-Run River Promenade, Courtesy FatBird DO

It was an interesting evening at the I-Run @ River Promenade this Thursday as Team FatBird was joined by specially selected contestants of the LOSE TO WIN contest at the I-Run @ RP. The media was on hand to capture the workout and run by these dedicated group of contestants who were on a 3-month fat-to-fab kind of journey in a bid to lose pounds and maintain a healthy lifestyle.

It was an interesting 3km run led my Team FatBird run marshals and pacers who provided the steady pace and motivation for the BIG ON WINNING runners around the scenic River Promenade. The stretching routines were welcomed warmly by the runners as well as TV crew who joined in for their share of a fun workout. The runners did very well in the end, completing the 3km run with nary a walk in between.....their 'longest run without a walk' in the words of a contestant. All the best for their remaining 4-week journey. We will watch for the airing of the program on Oct 21 (English) and Oct 23 (Mandarin)....till then, Continue Losing To Win Even Bigger :)

Ops Sunbird #2: Sunbirds in the trails and hills

Operation Sunbird - Session #2

The second session of Team FatBird's Operation Sunbird saw a large turnout on Saturday morning at one of the green lungs of Singapore, MacRitchie Reservoir (MR) Park. More than 70 runners gathered at the new facilities at MR CarPark/Canteen for 8km, 16km, 22km and 28km runs in the famous MR trail terrain, as well as the slopes along the Pierce Reservoir Road.

Training started with a good recap of last week's tip and focus area, with Sunbird Coach Jonathan Fong fielding questions on heart-zones training. Jon went on to share this week's focus area, followed by David and Keonz's briefing of the running route and zones to run in. A number of new Sunbirds managed to join in this week, after getting their accounts activated. The weather looked cloudy and cool, primed for a nice training run.

Sunbird Sharing Session with Coach Jonathan

After the customary Group Photo session, we hit the narrow trails with the various groups running in their respective BaseBuild zones. All were cautious and slowly warming themselves up, in what was new terrain and training ground for many. The 42km Sunbirds were slightly ahead as they have more ground to cover, followed by the 21km and 10km runners. Coach Jonathan and the Sunbird Training Marshals David, Keonz, Anthony, YN, Terence, Henry along with Marathon Pacers Nigel, Kelvin, Nicholas divided themselves up to guide and show the runners their respective training routes and requirements.

New Sunbirds like Joey were lapping up the new experience, while marathoners like WP, TW were sticking well to the BaseBuild/TempoBird zones, building up their fuel efficiency in the process. Coach Jonathan along with the Sunbird Trainers dispensed more tips on the run to help correct form and posture. The 10km group did an early turn at the end of the trails, while the 21km folks had the good opportunity to see some slopes along Island Club Road and Pierce Reservoir section. The majority full marathoner trainees joined the Pacers into the more hilly Upper Pierce section, and were rewarded with some 'air-cond' stretches and nice scenery.

The Sunbirds had a 'wild' time 'eating' the slopes steadily, and learnt how to tackle hilly terrain in a more controlled fashion, without wasting too much 'fuel' and accumulating too much 'wastes' in the process. The recovery on the down slopes was always welcomed with huge 'sighs of relief and satisfaction' on the job well done :) Those Sunbirds with proper hydration systems were having it 'easier' while the rest were swearing that they will get proper fuel-belts and hydration packs once they get of of those slopes alive...haha.

With the 14km mark reached at the 'Main Gates', the Sunbirds followed DO and his trainers towards home at MR. The Marathon Pacers looked longingly as they were turned back into Upper Pierce by FatBird Anthony for 'ONE MORE TIME' :) However, being Pacers, they have to develop strong mental strength, and always be ready to take on additional distances using their 'reserves' haha. Min, Beverly, zco, Terence, Charmane, Benny, Teck Wee, Eng Pat and the 42km Pacers went for their final air-cond loop with nary a frown, in fact with smiles on their faces, showing their appreciation for the 'training on slopes' :)

With 8km to go, the skies looked gloomy, as the final pack hasten their speed, without sacrificing on the form and need to stay within the heart-zones required. The rains finally came with 5km left. It was a welcomed relief for many of the runners returning to base. The cool weather allowed heart-rates to stay low without sacrificing intensity....primed the runners for a strong finish. Back at FatBird Watering Hole in MR Centre, isotonic drinks, bananas and crunchy apples were consumed at rapid rates and with great satisfaction...the hard workout drained much of the fuel and reserves of the trainees.

Replenishment @ FatBird Watering Hole

Lots of excited chatter by the trainees of the challenges they faced along the trails and slopes, and about their sense of accomplishment of having completed such a tough run. With this experience under their belts, all of the Sunbirds and Pacers inclusive would have moved up one notch in terms of their mental and physical endurance for distance running. Most are looking forward to their next challenge in 2 weeks time when they will see even more slopes and challenging terrain....meanwhile, they will go through a series of recovery and tempo runs to prepare themselves.

OPERATION SUNBIRD - Your Marathon Destination, Our Race Preparation!

Those remaining Sunbirds who did not managed to get their accounts activated are advised to contact Terence soonest at info@teamfatbird.com, so that they will be able to assess all the tips, information and training schedules for the remaining 8 weeks of marathon preparations for SCSM09.


Team FatBird Photo Slideshow

The Nike Human Racers @ Training

The Human Racers - Raring To Go

There was a hive of running activity at The Playground this morning for the Nike Human Rcae Training run. Many were the regular 'Nike Runners' who have followed Nike Runs for a bit, but there were some new ones too. The Human Race promo boards came, which added a touch of colour and sense of the upcoming race on Oct24.

Team FatBird were present to lead the runners for the 7km run, along with Coaches Ben Pulham and Gana and their teams dispensing advice and running tips to the runners. LunarGlide+ shoes and Nike+ Sportband were on trials yet again, continuing to garner favourable feedback and appreciation for the opportunity to test-drive the latest Nike Running products. I had a good time catching up with the runners who were waiting for warm-up, and also chats with Sunbirds who there for their recovery runs.


Ming from Nike opened with a good round of introductions of Ben and Racers' Tolbox, Gana's Team, and The Team FatBird Pacers. Ming went on to share Nike Singapore's recent Hood-To-Coast adventure, which was surely inspiring to those who are into long, endurance running and relays. That was followed by Ben, along with Team FatBird, leading a good round of dynamic warm-up. The photographers were busy snapping away at the runners doing the various stances.


The 7km run was started off with the group's pace well controlled, and having them run along ECP in a bunch always bring attraction and attention to the Nike Runners. With their bibs, these runners seemed like they are in some kind of a race, but yet running steadily without any rush. Lots of sharing happen in such group runs, with the runners learning from the running coaches and pacers, interjected with regular shouts and claps of encouragement by the folks from Nike, Racers' Toolbox and Team FatBird.

200m from the finish became the point for the runners to get into 'form' for that fluid running posture, almost poetry in motion, 2-3 in mini-groups, running 'tall', looking focused, all poised for that 'photo and video' moment by the professional cameramen. It was good fun to pace to the final 50m, and then making a 'strong' finish with arms driving, legs striding to the finish....ahhh, a job well done!

After a heave of satisfaction from the workout, replenishing with bananas, apples and isotonic drinks, it was that time to get down to the 'signature' cool-down conducted by Coach Pulham, followed by of course the presention of The Beaver Award and Training Prizes. The final installment of the Human Race Training Run will be next Sunday at the Asian Civilization Museum, and till then, let us have more Human Racing :)

Photo Slideshow by FatBird DO

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Human Race Training Kicks Off

Nike Human Race Training 27Sep09

A 3-session group training program to prepare Nike runners for the Human Race on Oct 24 kicked off on Sunday morning, with about 70+ runners. Racers' Toolbox & Team FatBird were on location to lead the runners for a 6km paced run with LunarGlide+ shoes from The PlayGround @ Big Splash, ECP.

BriefingDynamic Warm-up

Nike EKIN Ming gave the opening, followed by Ben Pulham's dynamic warm-up; a group-photo session later, before Team FatBird pacers started the runners off towards the direction of MacDonald's and Chalets. Quite a number of familiar faces who have joined Nike training runs before, plus some new ones too. The pace was kept to comfortable levels, with the runners feeling the cushion and support of the LunarGlide+, as well as keeping track of the distance via their Nike+ Sportband.

Team FatBird (Human Pacers)

The experience of the runners with the ECP area, coupled with the cloudy weather, put them in a comfortable running posture without too much strain. Team FatBird front pacers kept to a steady and sustainable pace, allowing the majority of the runners to be able to run as a group...excellent. There seemed to more many more lady runners this morning....hmmm, signs of ladies taking running more seriously than the guys? hehe.

There were quite a number of enquiries about running shoes, injuries, and even training programs for half and full marathons...wow, such a diverse bunch. The Podiatrist was on hand to dispense expert advice on shoe-fit, different running gait, as well as injury-prevention. Racers' Toolbox provided good advice on performance enhancements and improvements to running form and posture. Team FatBird cheered and motivated the runners by running along and checking on their running form, pace, and even basic running techniques.

A good workout with The LunarGlide+

The Human Race trainees felt a sense of accomplishment and satisfaction after the 6km, and were greeted with light refreshment and drinks. Many capped a solid finish, putting on their best for that finishing photo shot :). After the cool-down static stretches by Ben with Team FatBird, all were engaged in one of their favourite part of the training....the presentation of awards for Beaver, Running Techniques, LunarGlide+ shoes and The Human Race.

Most of the runners appreciated such group training runs to prepare them for races and running events. Good feedback from the runners for the LunarGlide+ shoes and the Nike+ Sportband attest to the fact that letting the runners try out the shoes and equipment provides a good first-hand experience and feel....good for Nike to offer more of such shoe and equipment trials for the growing base of new running enthusiasts. The Human Race!

The Photo Slideshow

OPERATION SUNBIRD: Kickoff Session (#1)

Sunbird Training Report #1 (FatBird Anthony)
Photo Slideshow (FatBird DO, FatBird Spencer)

On location At The FatBird Nest, The PlayGround @ Big Splash

It was the day many Operation Sunbird trainees had been waiting for; the kick-off of the 10-week marathon training program they had signed up for to prepare for their SCSM09 conquest. By 7am, 50+ runners had gathered at the FatBird Nest at The PlayGround @ Big Splash, all already armed with their first article on Heart-Rate Training.

Caught the early SunBirds for a group photo

FatBird Anthony gave a welcome address to introduce the background of Team FatBird as well as Racers' Toolbox, our official training partner for Ops Sunbird. FatBird David introduced the training team, before handing to Jonathan for the first sharing session, covering the essence of Team FatBird's FlightZONES(TM) System as well as tips on focusing on the upper body with the proper arm swing.

The Team FatBird customary group photo session followed, before the runners, some armed with HR Monitors and Hydration Systems, set off towards the sun at BaseBuild Zone. The BaseBuild will be the key element of this 10-week marathon training, and serve to progressively build up and condition the runners' abilities to complete the marathon in good form, hitting targeted timings as stretched goals. The trainers ran along with various groups depending on their comfortable paces, encouraging chit-chats and sharing for the 20km journey. The 21km trainees went for 15km this morning, and were looking good.

Focus Area #1: Upper Body

Along the way, we found that quite a number of trainees were not experienced in distance running, and many found it difficult to train alone, not to mention without the proper guidance, for such long distances. They were extoling the virtues of group training, all the while focusing on their upper body and arm swing techniques, with the trainers doing the checks and providing feedback. Coach Jonathan Fong, a previous Singapore triathlete, were soaking in the questions from the trainees and helping them along with sound advisory.

The runners in my group did an average of 6min/km to the 10km mark, a very good pace at the BaseBuild Zone...evident in their smiling faces and their running form. The sun had come up by then, and those who did not bring hydration along found that their heart rates were drifting upwards, partly due to the weather, partly due to insufficient hydration earlier on. Because of the 70% workload at that zone, the runners were still able to moderate their paces and maintain good form. As the trainers moved up and down to speak with different groups of runners, it was heartening to know that all were doing their best to get into the correct zone.

A few runners told us that they didn't break too much of a sweat, and yet was running very steady, not panting and not drained off. It was the correct way of conditioning themselves progressively for longer distances and possibly harsher weather. They were all moving steadily, at times bored by the not-too-hard pace, but feeling very good, and not running slow at all. It was about 6:05min/km for my group for the last 5km. I got a few runners to prepare for cadence/leg turnover training by measuring their own cadence, something the trainees will learn and build up in the following sessions.

Hard Run? A satisfied flock :)

Back at The Nest, the Sunbird trainees were all happy at completing the 20km in good form, feeling the workout, but not totally drained. For quite a few, it was the longest distances they have covered. The 21km trainees too did very good 15km workouts. Isotonic drinks, bananas and apples were being served to replenish the trainees' energy. There were even mooncakes and kueh-kueh brought along by participants to share....wow, lots more eating for me....haha. I have to run more mileage at the FatTrim & BaseBuild Zones to truly burn off the calories and fat, and improve fuel efficiency.

Next session (#2) will see the Sunbirds experiencing slightly longer distances in a different environment, something which will help to build leg strength. We are expecting a larger turnout for the session, and preparations will be made to ensure sufficient refreshment & support to bring the Sunbirds through. Till then, do watch out for the training schedule, tips and advisory, as well as training instructions at the official website: OPERATION SUNBIRD - Your Marathon Destination, Our Race Preparation!

Pacers Training Session #3: The Downpour

Pacers Training #3 Report by FatBird Anthony

The Team FatBird Marathon Pacer training, started 3 weeks ago, was to do 26km last Saturday morning. I didn't sleep well the night before, and woke up feeling lethargic. I decided to try the new shoes to see if they would be suitable for marathon training and racing. A few new Pacers and first-timers showed up.....good to have finally met them face-face. Helen shared a little of her recent podium stories, the lighter moments providing a brightening start to what was a chilly, cloudy morning.

I ran along with various pace groups, chatting and feeling their comfort levels. Many of them were enthusiastic about their pacing roles, and were looking forward to more interesting activities ahead. We shared some of our previous marathon experiences, and how pacing would be so different from racing. I took a walk break at the 13km mid-point along Changi Coastal Road, before joining Bev, zco, Hoph and suan for a relaxing 6:50min/km pace.....this was the 5hr pace group and runners.

The new shoes provided ample cushion, although I would like even more responsiveness. It was light on the run, and landing on the sweet-spots were quite easy. TW and Beng were running side-side, enjoying one another's steady pace. I moved up to run alone and to try to feel the shoes and do some body-sensing. Although it was cloudy, with strong, chilly winds, I was feeling exceptionally thirsty....had to visit the toilet 2-3 times, on top of consuming my Gatorade mix.

I spotted Hoph in the final 1km. I ran behind him a little. Dark clouds were looming in the horizon. Then, it really poured. We were totally drenched, as we up the pace to head to the FatBird Nest. Some of the earlier finishers had already gone to wash-up or home. We were fortunate to be under the warm shelter of the Nest, although a hot drink to calm the chattering teeth would have been perfect...hehe.

Lots of chits-chats, coupled with mini group discussions continued till the rain abated, and then finally stopped. The sun came up again, as we cleaned up and cleared off from the Nest. Another good Pacer Training completed...Follow Our Pace, Win Your Race!

OPERATION SUNBIRD: Registrations Are FULL!

Registrations are FULL!

Thanks for the warm response to this 10-week marathon training program.

Operation Sunbird Training is ACTIVATED! Those who have registered are reminded to settle your training contributions (refer to payment details in your confirmation advice/email) to have your accounts activated to gain access to the training schedules.

Since this training program aims to provide Run-For-A-Cause participants with sufficient training to complete the SCSM09, Team FatBird has reserved more slots for RFAC participants who can train for free, subject to availability and qualifications.

Please contact info@teamfatbird.com should you have questions or require assistance.

Team FatBird looks forward to training with you.

OPERATION SUNBIRD
Your Marathon Destination, Our Race Preparation!

Marathon Pacers Training #2: 24km Trials

Marathon Pacers Training Report - filed by FatBird Anthony

With the last couple of months doing Ops Kingfisher and training for AHM, it has been quite a while since I did a run greater than 21km. I was looking forward to this 24km run with the Pacers at ECP. We bumped into some of the regular Team Fatbird trainees as well as some who were there for Ops Sunbird, which will start in the week of Sep21....these enthusiastic marathoners were just ready to get started with training....we asked them to be patient for another 2 weeks :)

Back to the Pacers running...good to see their enthusiasm and high spirits....just looking forward to build up a good distance base for them to fulfill their important mission. Keonz and DO dished out the requirements, and chatted along with the various pacer groups. I tagged along the 4:15h group for a bit, and then the 4:30h group. At the U-turn along Changi Coastal, I ran along for short bits with the other pace groups. The 5:00h and 5:30h groups were soaking in the blistering sun....wah, they didn't look like they were enjoying the sun-tanning....haha. I took that in my stride, and considered it good conditioning. Eng Pat and Beng were going strong, trying to rush out of the reach of the sun.

Had a word with David Tay and his team, who too were training hard. The sun would be good conditioning for David's race in Chicago in a month's time. Said hello to the other familiar faces of the adidas pacers. Near the ski area, Tekko, Molly and their group were getting their weekend long run in too.,...friendly waves abound. On the way back, I joined Nigel, Teck Wee, Beverly, Suan, Nicholas for a good 6:50min/km pace. Beverly was as usual complaining about the heat, sending me ahead to get some pocari sweat....haha. However, the mental strength of the group was great as always, allowing us to push forward. Teck Wee was thankful for the fuel-belt advice, and got himself the life-saver today....no more carrying bottles in one hand.

With 2km to go, Prata, myself and Nicholas got in front a little at 5:00min/km pace and completed the 24km run happy and satisfied. 100-plus and bananas were offered by Beng/Esther, the super-duper refreshment/logistics team....always a pleasure to see them handing out the drinks and smiling, especially after a hard run. There were exchanges of pointers and discussions among the pacers about their running form, endurance and tips on pacing. It was fun learning from one another, and I could see a crop of very good pacers forming up. Till the next TFB Pacer get-together, Follow Our Pace, Win Your Race!

Running To Help Others

Within 3 weeks of being roped in by Team FatBird to Run-For-A-Cause (RFAC) at the SCSM09, Mohan had secured $10,000 worth of contributions to the Community Chest. He went on to get a second pledge card and has raised $15k to date. My Paper has tracked down the avid marathoner and now champion-to-be Charity Runner.

My Paper, Wednesday, 9 September 2009

Team FatBird looks forward to having Mohan join Operation Sunbird, a 10-week marathon training program to help RFAC participants train to complete their SCSM09 quest.

OPERATION SUNBIRD - Training With A Heart

I-Run Clinic: Running With Ease

Ops Sunbird: Train For The Cause

Team FatBird has launched a marathon training program to help prepare those that are Running For A Cause (RFAC) at the SCSM2009. Charity Runners of 10km, 21km and full marathon distances can tap on the 10-week marathon training (codenamed Operation SUNBIRD) to condition themselves to complete the race. There will be weekday runs in the city, as well as long weekend runs from Team FatBird's Nest in the East Coast Park area (The PlayGround @ Big Splash).

Run For A Cause: TFB Media Interviews

Team FatBird has been actively speaking with more runners to play their part in RFAC this year, and is heartened by their support and progress with raising awareness and well as securing pledged contributions for the ComChest.

The task at hand is to now prepare RFAC participants with marathon training and conditioning to accomplish the mission on race day.

Let us all do our part.....You Run For A Cause, Team FatBird will Train You For The Cause.

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Operation SUNBIRD - Training With A Heart

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Team FatBird Marathon Pacers 2009: Kickoff

Marathon Pacers Training Report - filed by FatBird Anthony

After last year's success, Team FatBird started recruitment of the batch of 2009 Marathon Pacers for the SCSM09. The response for the 42km distance across the various timing groups were encouraging, although we could do with more applicants to pace the 21km distance.

We called up the Pacers for a kickoff run this morning, in preparation for a 12-week training program for them. 30+ turned up at The FatBird Nest, The PlayGround @ Big Splash in what was one of the more windy and cool mornings, after a bout of drizzle in the wee dawn. About half were 2008's pacers, 20% were pacees whom have benefitted in 2008 and have come on to contribute as pacers in 2009, and 30% are new runners to Team FatBird.

We did a 18km @ marathon pace for the respective pace timings, mainly to get a feel of what was required, as well as having a chance to chit-chat and get-to-know-one-another on the run. ECP had a lot more bikers than runners this morning, what with the just concluded AHM, and although SCSM09 is coming up, it is still early for most to rev their engines...hehe. Keonz and Henry did a fine job of running up and down and guiding the pacers, while the more experienced TFB runners were running alongside and chatting with their respective pace group runners. Because it was just for the pacers, the group was maintained to that smallish group, and the atmosphere was pretty cozy.

I finished the run with the 5hr pace group in a real easy 2hr, after which was followed by more chatting over 100plus and bananas. The dedicated microsite for Pacers will be set up by next week, and Pacers will be able to plan their training schedule and track their weekly timings. This will also be the first time the Pacers will be introduced to heart-rate training via the TFB FlightZONES System.

The weeks ahead will be interesting as we get to know one another better, as well as finding our comfortable race day pace. Since the key objective of the Pacer is to motivate and bring the runners across the finish line in targeted timing, the Pacer will not be going for Personal Best, and will be running at a comfortable 15-30min off his/her PB. This will be something that the Pacers will be conditioned and trained to do over the next many weeks.

Follow Our Pace, Win Your Race!