Marathon Training: Flocks Kookaburra & NightHawk

Operation Kookaburra, the 12-week marathon training program to prepare runners for the July Gold Coast Airport Marathon (GCAM) got underway from the eastern Changi Beach area.  A good group of enthusiastic runners were already registering their attendance and having a couple of group pics to warm things up.  As the weather was not looking too good earlier (although it did turn out to be cool and dry by start time), a number of Kookaburras might not have turned up for their first training session.

With the arrival of the NightHawks, the other larger group of runners training for the Sundown Marathon in May/June, there were lots of happy chatter and din, bringing to live the otherwise 'evening winding down' beach area.  With some effort, we managed to get the large group for the training and route briefing, at the same time providing intelligence updates of the group of Infantry 'patrolling' along the main Changi Coastal axis for their advance into the Floating Platform for their POP mission.

The Kookaburras, being new to the game but with their own trainers/marshals, ran alongside the NightHawks for what would be an interesting training format for them.  The run alongside the serene Changi Beach was rather refreshing, and a sight to behold with all the flashing and blinking of headlights and other light sources coming off the Pacers and trainees.

The target was to hold a sustainable target Marathon Pace (MP) for the 13km, 21km and 28km distances for the various pace groupings, and to build up a good foundation and base to eventually tackle the entire Half or Full Marathon distances at the GCAM or Sundown.  

When we reached the Changi Coastal axis after about 3km, we ran smack into the long lines of Infantry POPers (Passing Out Paraders) executing their mission finale.  They were organized to afford a narrow, but passable access for our runners...as we ran pass the lines, there were lots of encouragement for our runners from the friendly troopers.  It was quite entertaining to listen to the troops singing along to keep motivation levels high, and that perked our own flock to fly at very good paces as we headed towards the NSRCC.

The Trainers and Pacers were working overtime to lead and guide the flocks of Kookaburras and NightHawks along the mentally-challenging Changi Coastal route all the way to their respective U-turn points at Changi Coastal mid (13km), NSRCC (21km) and ECP F2 (28km).  Because of the dark areas of our advance routes, the extra lighting and observance of night running protocols helped us to attain the smooth paces we were targeting.

The return onto the Changi Coastal axis provided the final 'killer' touch to the training as the mentally-drained runners were fighting the zzz-monsters as well as fatigue along that LONG and LONELY stretch.  There was just too much temptation to slow down, and even walk.  If not for the groups running together, it would be difficult for many of the runners to keep up with their target paces.

There were delightful faces at the Changi Beach toilet point where the runners finally got out from that 'challenging' stretch to get a good breather in that humid weather.  It was close to 11pm, and with 3km to the end point, the runners had to make one final mental push to get their machinery moving towards completion.  TRAIN HARD, RACE EASY is what we always hope for our trainees to attain - overcoming the different challenges during training will put us in good stead for an easier but fruitful race day.  

Everyone received cheers at the end as they crossed the finish of the night's training, and recorded with pride their distances and timings covered.  It was definitely a hard day at the office, but it brought a sense of satisfaction to many of the trainees and trainers as well, knowing that we put in our best efforts to prepare for and eventually complete well the training.

The Kookaburras have done a great job and cleared their initiation with the team.  They will now look forward to steady progression in building their bases and paces up for July.  A number of the Kookaburras are already training with the NightHawk program, and will be using the Sundown Marathon as their final long run/test trials before their GCAM race a month later.  Some element of periodization have been built to ensure smooth overlap and sustainable progression.


Run Kookaburras, Run Kookaburras,
Gold Your Race Will Be!

The NightHawks will advance into week #7 with the Sundown Lead Up Run #2 (21km, 30km) as an intermediate trials of sorts, and it will be interesting to see how their foundation will take them to sustain MP for 30km (a point where the 'wall' will be seen for many runners in a marathon).  The Kookaburras are encouraged to join in the Lead Up Run (albeit for a shorter distance as they are still base-building) for a good trial of where they stand in in terms of ability to tackle their target distances.  

NightHawks, NightHawks, Cleared The Test!
NightHawks, NightHawks, You're The Best!




Operation Kookaburra Facebook Photos
Operation NightHawk Facebook Photos

Run With Sam, Run For Life!

Dear friends of the running community,

Come, support our children this June 8!

We are calling for your support to participate and share this Run for Life event by encouraging your friends/family/colleagues to run with little Sam.

Sam's mum died when he was 3.  His dad is in prison and he is only 9 years old. Come, run with us for Sam! This simple act of kindness will be a huge encouragement to this disadvantaged segment of our community.

We are honored to have Mr. Chan Chun Sing, Acting Minister for Social and Family Development endorse and support our Run For Life!

Do give Sam (poster boy) the support he never had. Let us come together as one community to fulfill the dreams of Sam and the many children who are like him! 

Special Registration Rates:
As an encouragement for your support, we have made Extended Early Bird Rates available to FatBird runners and friends.  Register for the run HERE! Select "Registration for Corporate and Media Discount Code Holders" and enter SAMTFB to get the special rates.  

Register for Run For Life NOW!

Run For Life Committee
Life Community Services Society

Sundown Lead Up #1: Showing Your True Colours

As it was, with the long Easter Weekend, the sign ups for the first Sundown Lead Up Run was already not that great...then came the heavy showers just 2 hours prior to start time, which threatened to sabotage the whole event that everyone has been anticipating.

In spite of worries of the rain and lighting, more than 200 runners eventually turned up, and they were all duly rewarded with a scenic, albeit humid run into the City.  Accompanied by the 40 Sundown Ambassadors/Pacers, the runners were well ushered through the various critical junctions which saw them crossing from Fort Road onto Mountbatten, then along Kallang and Nicholl Highway, before settling down onto the Marina Promenade towards the beautiful Helix Bridge where the Maxinutrition hydration point was strategically located.

The runners were segregated into their respective timing groups, all with a targeted training pace, each group having 5-6 Ambassadors leading, mid-segmenting and sweeping.  At the same time, the groups were mutually supporting one another for a moving chain of glistening lights in the serenity of the night.  For many, this was either the longest distance they were to cover on their marathon journey, or the first time they have run such a City route in the night; all adding to an air of suspense and a sense of adventure.

The runners, averaging about 50 in each pace group, ran along in tight-knit fashion; constantly watching for one another.  With the guidance and direction of the Sundown Pacers, they were able to keep to their target BaseBuild pace affording a smooth passage, with sufficient time allowed for toilet breaks and even photo stops.  All the runners were enjoying themselves, and whenever the groups do pass, they will cheer and clap for one another; adding on to the already high motivation levels, making the run so much easier even though the the distances were not exactly short.

The Half Marathon groups turned back from the Helix Bridge and made their way back to ECP when they came from, making a total of 17km - much to the delight of the first-timers for that distance, giving them new-found confidence to easily conquer the 21.1km on race night.

The Full Marathon groups went for an additional tour of the Helix Bridge, Marina Bay Sands, One Marina Boulevard, The Esplanade before coming back to the water-point for a pit-stop.  The runners' spirits ran high as they proceeded back towards Nicholl Highway and then Fort Road.  Pacers and Marshals were egging the runners on, some who seemed to be a tad affected by the rather humid conditions post-showers.  Some of the new runners were also not carrying hydration, affecting their ability to keep to sustainable paces.

When we hit Fort Road-ECP, the clear runway encouraged many of the runners to pick up speed to power their way to the end point (for HM) and final pit-stop for the FM participants.  It was a fun stretch where we see various groups of runners running abreast and striding well with  good speed, all with at least 15km of running already in them.

The prized isotonic 100Plus at the Playground kept the runners flying all the way, with nary a walker.  They were amply rewarded with a strong finish for the night, and those who have done their deed went for a special post-run Compression Boots' treatment from The Ahtlete's Clinic, helping to relieve their tightened muscles and fatigue in their legs.  

  

The entire session ended well before midnight, allowing the runners to mingle around for a bit before catching transport back home.  It was a night where we saw the Sundown runners Show Their True Colours with satisfaction and pride.  

Judging from the post-run feedback and video interviews conducted by the Sundown Organizer, this first lead up run (in a series of 3) went down really well with the participants, with many pledging to return for the remaining 2 progressive lead up runs in April and May.  

Sundowners, You Have  Shown Your True Colours Tonight!

Facebook Photos from CK Chin, Ronnie Goh

Ops NightHawk 2013: The Wild Night Run

It was set to be one Wild Night Run at the green lungs in the Reservoir areas of MacRitchie, Pierce and Seletar.  The large group of NightHawks descended upon the MR Amenities Centre for their first night LSD (Long Slow Distance), many whom were going to experience their maiden journey along these routes which were familiar, yet new as they are doing it in the night for the very first time.

Without the mic, it was a challenge to get the buzzing flock together, but somehow in the midst of chaotic orderliness, the group leaders/crew were able to round up all for the key route briefing.  With head lights and light bands, the respective groups (each about 20-30 strong, had their own 'pow-wows' before setting off  under the cover of night along the Reservoir roads.

 

With high spirits and lots of chatter (running in BaseBuild zone), it was quite an exciting mini adventure for the NightHawks who were still getting to know one another better in their respective pace groupings.  The air was cool after we got off the main axis onto the quieter road passes flanked by night forests on the sides.

There were less bikes this evening, although the cars were still out and about along winding OUTR.  The Night Running Safety Pointers dispensed earlier to the participants served as good guidance for the flock to run safe yet achieving their intended training objectives.  The Half-Marathon groups turned back at the 7km mark bidding farewell, some with a tinge of delight at not having to go further, while the Full Marathoners were all raring to visit the famous Seletar Reservoir Park.

Since the majority of the trainees were new to the route, the Training Crew was working overtime to guard critical junctions and traffic control points.  We were suitably impressed that most of the runners ran well to stay in their respective groupings, without sacrificing pace, minimizing wait time and avoiding any incidents getting lost.

As the night deepened, some of the runners were feeling the effects of night running as they fought off the sleepiness.  These night runs are part of conditioning the bodies to get used to the idea of long distance running near or even past bedtime, all so that we can race well in the night marathon at Sundown.  Over the next 10 weeks, we will have 5 more of such night runs in different locations, adding to the allure of the program as training at night does bring a different kind of experience to the regular day marathoners.

The return was without fuss as the groups were herded well by the Group Trainers/Pacers, sometimes shouting, sometimes singing, and sometimes blowing their whistles to heighten the attention of the weary runners.  3 hours later, all were back at MR Amenities Centre in happy mood, re-hydrating with Maxinutrition drinks and refueling with bananas, while reporting their timings.  Each group had their respective cool down and mini briefings, before being dismissed in time to catch the last transport home.

With the completion of the second session of Ops NightHawk, the trainees are settling well into their respective groups and progressively getting used to the Team FatBird training format and group dynamics.  The next 10 weeks promise to be more visits to new training areas, with a couple of exciting night runs to the City and even close to the Zoo...hmmm, talk about animals :DD

When Dusk Falls, The NightHawks Emerge!

Facebook Photos @ CK Chin

Operation NightHawk 2013: The Take Off

Facebook photos from FatBirds Chin, Ronnie

Flight NH13 (Operation NightHawk 2013) got off to a roaring start with more than 120 participants at The Playground @ Big Splash, ECP.  The first session of this 12-week journey will see another batch of marathon trainees go through the FatBird FlightZONES training system to prepare for Sundown Marathon at end May/1st June

It was nice to see and hear of many trainees from previous FatBird Operations return for more training after getting good results from their diligence and commitment following our structured training programs.  The new trainees were all eager to get going, and that 'fire' could be seen in their bright eyes during the pre-training briefing session.

The trainees were divided into respective groups based on their target marathon goals, each group having accompanying trainers and pacers to train alongside with.  After the customary group photos and shouts of "NightHawks, NightHawks, We All Rawk!" ringing across the Playground, the respective groups were flagged off for their (13-21km) Endurance Run in BaseBuild Zone.

The weather was cooling at the start, allowing for a good momentum to be maintained.  The group trainers and Pacers were showing the way and getting to know the runners in their respective groups.  Lots of chatter and interesting conversations abound as there was good interaction among groups of like-minded runners getting together for the first time to run together for about 2hrs.

There was good shade in spite of the sun rising up for the second half of the run - many of the runners had hydration with them which helped loads in terms of keeping up with the pace.  All the runners returned in groups, mostly as intact as when they first started off earlier - a sense of satisfaction and smiles on their faces as they felt a small sense of accomplishment in completing their first NightHawk session.

The stage is set now for an exciting journey ahead as we prepare for the first night LSD run in session #2.  The participants will convene this time in on one of Singapore's greenest lungs, donning blinkers and light sticks for what will be one "Wild Night Run".

When Dusk Comes, The NightHawks Will Emerge!

There are still available training slots for Operation NightHawk which you can REGISTER HERE.  Come fly the friendly skies with us.

Run With Sam! Run For Life!

Have you benefited from having a healthy and happy life, and wish to give back to the society via running? 

Here's a good opportunity to do your bit for a very meaningful and charitable cause!

Calling all Team FatBird runners, friends and the running community to participate in this RUN event to help disadvantaged children and at-risk youths. 

Run for this meaningful and charitable cause which will go a long way towards funding the support for Sam and his friends.

Check out Sam's story and join us to RUN FOR LIFE!