Ops NightHawk 2014: Maiden Night Mission

It was moderately hazy in the later part of the week till the afternoon of the first night Long Run session, where light showers across the island cleared the skies and made for a crisp low-PSI night, just the kind that makes the more than 100 NightHawks turn up at Macritchie Reservoir (MR) Amenities Centre by 7:45pm.

For many, it was their maiden training session specifically for a night marathon, while others have not experienced running long distances in the green lung of Singapore in the night.  It was an adventure of sorts that many had been anticipating for the whole week, all eager to get in their first night long training run.

There was a buzz of activity at MR Amenities Centre, which normally see lower human traffic by 8:00pm.  The enthusiastic chatter of the of the NightHawks more than drowned the mic system we were using for briefings, not to mention the breaking of the quiet of the night - but then, it was a good thing as the adrenalin rush soon got all of us through our very first night run of 15km-23km.  It was not quite as easy as it seemed, as running in the night is really quite a different kettle of fish than daytime running.

After the usual training brief and group photos, the respective pace groups of trainers, pacers and trainees, many armed with lights and blinkers got off to a smooth start through the dark and onto the brightly lit Thomson Road, before turning into the quieter Lower Peirce Reservoir (LPR) Road, skirting Casuarina Road and then onto the Old Upper Thomson Road (OUTR).  

As we ran along OUTR, we could almost imagine how it was like in the old days where this place was a Grand Prix track and how the fast cars were zooming past to loud cheering fans.

As we enjoyed the serenity and peace of the night, we found enjoyment and unison running as groups with a purpose, in steps and paces at times, with the occasional commands of the NightHawk Pacers giving guidance on direction and safety.  

We found time to share our experiences as well as tips on night running, and for many of us, it was an interesting experience of learning about our own capacities and abilities to sustain good paces at night.

 While the Half Marathoners almost reached the end of OUTR before U-turning and heading back to base, the Full Marathoners moved towards Mandai Road and then onto Seletar Reservoir Park.  It was quite and beautiful at night as we ran past the brightly-lit driving range with the row of cars parked along the roadside, accompanied by the moonlit sky smiling upon us as we ran in groups to the toilet point at the top.

After a good break and filling up of water bottles, we made our way back via the slip-road by the Observation Tower.  The paces were still well maintained at BaseBuild effort when we entered back onto OUTR, which were sustained all the way back to MR.  

Because of the poor lighting at certain spots, coupled with the effects of tiring legs, there were a few tumbles and thankfully, there weren't any serious injuries other than a few cuts and bruises.  All these incidents do make night running more interesting, but at the same time serve as reminders that running at night do require extra doses of concentration, coupled with good proprioception abilities.

All the NightHawks returned by 11:15pm, which allowed the training to end sufficiently early for all to have a good wash-up before taking public transport back for home by the 'witching hour'.  As we looked back at this first session of night training, we were all smiles that we were able to complete with strength, although it turned out to be quite a challenge for some of us towards the end.  

The terrain and effects of the night did present obstacles, and we were glad that the NightHawks completed the Challenge in good form and high spirits.  The adrenalin rush post-run kept many wide-awake as they went their separate ways for supper or just a nice soak with R.I.C.E. treatment at home.

Dusk Came And The NightHawks Have Emerged!

Facebook photos by NightHawks CK Chin, Meng Kiat

Ops NightHawk ProgramOps NightHawk Facebook

Operation NightHawk 2014: Off To A Roaring Start

Operation NightHawk got off on very firm footing on 9 March with an excellent turnout of new and returning runners for Team FatBird's 12-week night marathon training program to prepare for Asia's most exciting night marathon, the Sundown Marathon Singapore.

The skies were clear and the weather just nice for a morning Long Slow Distance (LSD).  As this was the kickoff session, we spent a bit of time briefing the trainees about Team FatBird's FlightZONES system, training schedules, training locations, pace groupings and various housekeeping procedures.

While there was a good crowd of new trainees, we were heartened to see many returning FatBirds, a number fresh from their recent Falcon 2XU Compression and overseas marathon exploits.  Their good performances from those earlier training operations have spurred them to come back for more of the group training and pacing that have kept them so motivated and able to deliver at marathon races.

This being the first session, we started off with a light menu of BaseBuild long run, with the intention to bring various participants of differing abilities and experiences to a more level playing field within each respective pace groups.  Occasional advice and tips were dispensed by the trainers and pacers, but generally we were focused on identifying what was needed to help the NightHawk trainees meet their respective Sundown Marathon goals.  

If there was a need to change groupings, or just to be better equipped for distance running, or just some minor corrections of running form and sometimes paces, our experienced team of trainers and pacers were on hand to give guidance and motivation.

The sun did come on pretty strong midway, but it provided a good 'jolt' to the NightHawks that weather changes mid run could affect ability to keep sustained paces, and that adopting proper hydration habits can help to provide the additional edge during training, resulting in efficient hydration and fuel management that is so important for race success.

The first training session ended within 2.5hours, which is the maximum time we set for completion of this first weekend LSD in order that all are not overly taxed, and yet providing sufficient 'time-on-feet' exposure to all.  Moving forward, we will be progressively increasing distances and paces, including quite a number of night training sessions for better conditioning of running a Night Marathon.

The NightHawks Got Off To A Roaring Start!

There are still a number of Operation NightHawk training packages with come with training and finisher tops, special equipping discounts, in addition to the comprehensive 12-week night training program of weekly training schedules and tips - Check It Out HERE for details and Registration!

Facebook Photos @ FatBirds CK Chin & Meng Kiat
  

Ops Falcon Finale: 2XU Compression Run 2014

 Full Marathon Falcons Pre-Race

The day of reckoning arrived for the more than 100 Operationally-Ready Falcon Half and Full Marathoners - who were to put their 12-weeks of training to the final test at the 2XU Compression Run.  They all passed with flying colors with more than 70% scoring Personal Bests at their respective race categories, and this included a large number of Falcon Trainers who did exceptionally well.

Half Marathon Falcons Pre-Race (on the way to Start Point)

The early morning start and the cool, windy weather might have contributed in part to the good results by many of the Falcons, but it was their discipline and dedication to race preparations and sticking closely to their race plans that contributed to the sterling results for many of us.

The Falcons met up from 3:00am near to the 2XU Compression tent on race morning, starting with the Full Marathoners for a scheduled flag off at 4:00am.  It was serene and calm where we assembled, with just the official 2XU Pacers in the next tent, dressing themselves up with balloons and props for their official duties.

Full Marathon Start, Photo Credit 2XU Compression Run

There was excited chatter among the Falcons, and after a quick group photo of those who were present, we made our way to the start line at 3:30am - a quick word of encouragement from the trainers, and the Falcon runners were all psyched up to put on a good showing.

Photo Credit Defcom

While the HM Falcons were doing a little warm up routine at 4:00am, the FM runners were flagged off to blasts of the horn and loads of excitement in the air.  The HM Falcons were getting pumped up, and soon it was time for their turn to move to the start line.  We inched to about 10m from the front for a smooth start,which eventually helped most of us to keep to our pace plan to score numerous Personal Bests.

About 2:15 hours later, many of the HM Falcons returned with solid timings and there were much joy and satisfaction as we celebrated our successes with photo poses and jump shots.   A short while later, our first few Full Marathoners returned with sub 3:30h marathon timings, with Ngee Hung (3:19h, 7th) and Rahul (3:23h, 9th) claiming top 10 positions in the Men's Marathon category. 

As more Full Marathoners returned, we were overjoyed to hear of many good results of sub-4h, 4:30h, 5:00h and sub-5:30h PBs....so many that we soon stopped counting, but instead, chose to celebrate the successes of the entire team and operations Falcon.  

The consistency and commitment to the 12-week structured marathon training program have paid dividends immensely, and we are so proud and happy for all our Falcon trainers and trainees alike who have shone through and bested their personal achievements in the respective HM and FM categories.  

Hearty congratulations to the entire Falcon team for this hugely successful training operations, which we are sure will motivate even more marathoners to adopt structured training to better prepare themselves for races in future.

Offering the full marathon category for the very first time, the 2XU Compression race organizer did a good job of delivering a smooth race, with ample drinks support and some nice touches at the finishing chute as well.  The majority of the runners enjoyed themselves thoroughly and the nice results should provide a positive boost to the race, ensuring increased participation for the 2015 edition.

The Falcons Shone Through @ 2XU Compression Run 2014!

(In Report) Photo contributions from FatBirds CK Chin, Ivan, Lizzy, Lily


Following are segments of appreciation from some of the Ops Falcon 2014 participants:

Adelene Ho, Group 2 FM Falcon

It's a PB! Haha! Thank you TeamFatbird Running for helping me achieve anOther PB once again! Hard work certainly paid off. Thank you Operation Falcon and for everybody who had believed in me! Sub 4:30 - u wait! Cheers!

Nicholas Heng, Group 1 HM Falcon

Finally a decent timing for 21km and of course a long waited pb! Thankful for all the training and tips at Ops Falcon!  Thanks to fellow FatBirds for always encouraging and running with me!

Alan Foo, Group 1 HM Falcon

2XU HM, 1:40H, PB. Thank you TeamFatbird Running for the structured training regime, and my Group 1 running buddies and many other FatBirds who have walked this journey with me.

Robin Tan, Group 2 FM Falcon

Completed my 2xu full marathon and achieved my personal best @4.19! Almost 40mins faster than my last pb! Big Thanks to TeamFatbird

Running trainers who helped on the pacing! All these months of LSD run, hill run training finally paid off! Hooray!!!

Jayson Javier, Group 2 FM Falcon

Glad to achieved sub 4hr timing at 2XU Marathon...A PB hunting is quite relax running with you guys, no pressure and we have just chatting all through out the whole race route.

Thanks TeamFatbird Running for the training, thanks to all Falcon Runners who did joined training with us.

Janice Chong, Group 2 HM Falcon

2XU Compression Run 2014. Finally a HM under 2h10m! Thanks to TeamFatbird Running for the trainings & Eric Leong Hon Keong for your sng bao!

Carly Peart, Group 2 FM Falcon

Thank you so much for all the support, guidance and enjoyment over the last twelve weeks. After struggling and pushing myself too much last year, I pulled out of the Sundown marathon so today held an awful lot of potentially negative emotions however I smashed by PB by half an hour coming in at 4:57 and couldn't be happier. Team Fatbird are amazing and I can't wait to do it all again!! Thank you

Lily Tan, Group 2 FM Falcon

One of my best performed race. Thanks to TeamFatbird Running, Ops Falcon programme & good race with Group 2 team today; Glad that Group 2 all members did so well!

Patricia Mack, Group 3 FM Falcon

Have had a good run this morning at the 2XU Compression Run. Was feeling sleepy at the beginning of the race, but soon overcame it n push through to the finish. Very glad that I beat my own Gold Coast n Army Half timing. Thanks to Team FatBird, Op Falcon Hill Training

Wendy Yang, Group 1 HM Falcon

Thank you Team FatBird for all the support and help you gave me. I really enjoyed all the guidance and friendship. I did 1:56:33 for HM. Very happy with the result. I am coming back for next TFB training. See you all next Sunday.

Ng Chan Yiap, Group 4 FM Falcon

Thanks Team FatBird for the training and tips to run a marathon. I completed the full marathon in 5:39 hrs as compared to last year standard chartered marathon 2013 where I took 7 hours to complete.  I will be back for Ops NightHawk Sundown Marathon training!

Ratty Lizz, Group 3 HM Falcon

I had a good run of 21km n clocked at 2.27......i started too fast and slow back after few km....managed to pick up to finish strong, below 2:30h.....this is my 2nd time joining Team FatBird training programme and I'm very pleased n grateful for all the guidance, tips n encouragement given....never give up!!!!!will see u again at Nighthawk....Thanks again

Christopher Lim, Group 2 HM Falcon

I clocked 2:13 for HM and was very pleased with the result. This is my first HM and I had targeted to complete in 2:15. During Ops Falcon training, I had my doubt If I had set too high a bar. Thanks to Chief and the FatBird trainers for the guidance over the past 12 weeks, I am able to achieve my target. Look forward to improve further during Ops Nighthawk.

Grace Teo, Happy Group HM Falcon

This is my first 21km run. Was aiming for 2.45 and did it 5 mins faster than my target timing. Thanks to TeamFatbird Running for the training.

Celene Tan, Happy Group HM Falcon

Half Marathon at 2:38. Came in at a much better timing than expected. This is my second training with Team FatBird and is an improvement from the SCM HM by 7 mins. Looking forward to Ops Nighthawk.

Alvin Wee, Group 1 HM Falcon

I clocked 1:49 for HM. First HM and hence PB. Wouldn't have done it without the pacing advice, tempo runs, hill climbs and team spirit. It's a nice community to be part of! See you all at Ops Nighthawk.

Ng Ngee Hung, Group 1 FM Falcon

Top 10 finisher in the Full Marathon: The running journey never ends and it's been a great pleasure running and sharing with all of you guys and gals. Just train hard, believe in what u can achieve and you will reach there over time ! Thanks also to TeamFatbird for the marathon training regime and to fellow Group 1 Falcon runners for the punitive runs week after week! It's tough running with you guys but every sweat counts...

Operation NightHawk 2014: Register For Limited Training Packages

Now in its 7th year, Singapore's largest night marathon - Sundown Marathon looks set to redefine the art of night running in 2014. You can look forward to another trailblazing running festival and yet another exciting night running event.

Team FatBird is happy to accept registrations of limited remaining slots of Operation NightHawk 2014 program to help you race the night to meet and even surpass your Sundown marathon experience.

REGISTER HERE!

OPERATION NIGHTHAWK - Comprehensive Marathon Training Package prices from $130-$150 comprising of these high-value benefits:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Night Marathon Training Program.
      • Heart-Rate & Pace Training sessions.
      • Weekday tempo and Weekend long runs with the group
      • Workout sessions focus on building strength and endurance 
        for the HM and FM distances, with a good mix of tempos, 
        hills, repeats, trails, coupled with weekend LSD and pace runs.
      • Experienced Marathoners and Pacers leading and guiding the 
        runs
      • Information and tips on Managing & Preventing Running       
        Injuries, Running Performance, Sports Nutrition.
      • Isotonic Drinks/Refreshments after long runs.
2. A New Balance "OPERATION NIGHTHAWK" TRAINING tee FOC
3. A New Balance "OPERATION NIGHTHAWK" RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions).
4. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
5. Special discounts on sponsors' products like nutrition, hydration systems, foam rollers
6. Race Night Hospitality Meet-Up for Ops NightHawk participants
7. eCertificates/Awards of completion/achievement.

Training will begin on 9 March 2014 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.

Click HERE for Frequently Asked Questions.

REGISTER for limited slots HERE!

Please email to training@teamfatbird.com for any clarifications or queries.

----------------------------------------

PS:  NightHawk Training Program 2014 will not come packaged with Sundown race slots.  Please register for your Sundown race slots at Special Group Rates for Team FatBird members HERE.

About Team FatBird:

Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook.

Ops Falcon Week #10: The Hills Finale

In the final hills session of the Ops Falcon program, we visited the 4th of the famous hills workout areas of the Western region - Kent Ridge Park.  The turnout was reasonably good, with some of the Japan Marathon-bound participants coming in for their final speed & strength tune-up.

With a strong base built up after 9 weeks of progressive marathon training, all of The Falcons tackled the 3 km run up to Kent Ridge Hills with relatively ease but strong fervor, anticipating what would be in store for the evening's workout menu.

All were not disappointed when presented with the serene start point by a lake for the hills repeats.  In groups, they were flagged off to traverse the 400m up and 600m downhill run at average tempo pace.  

With their hard-earned knowledge of tackling hills, the Falcons meandered up slope steadily but working hard on the cardiovascular system and leg cadence; and then recovering gingerly on the down slope with repeated 'winds' of energy to drive upwards on the next repeat.

It took all of 30-40min of rigorous hills running to get the heart and blood pumping healthily hard.  The trainers were strategically positioned (50-100m from the top of each hill repeat) to help the trainees sustain the workout intensity while maintaining suitably good running form.  

It was a real joy to see the Falcons work hard on each of the uphill climb with such perseverance and 'never give up' attitude till they reach the top of the knoll, before easing off into recovery with heaving and sucking in for rapid recovery.

When the whole routine was over, there were lots of excited chatting in the still of the night, breaking the quietness with enthusiastic sharing of the challenging slopes and how happy we were to have completed yet another milestone in our Falcon journey.  As usual, we had the 'victory' pic with a show of number of laps conquered on our hands.

The returning journey of 3km provided a good time to recollect our thoughts on the evening's workout as well as lessons learnt.  As we head on to tapering mode for the race in 2 weeks time, we felt strong as ever, with regular reminders from the trainers for proper rest and recovery continuing to ring in our heads as our bodies adapt and strengthen from the rigors of the weeks of buildup.

The Falcons Conquered Yet Another Hill!  What A Thrill!

OPERATION NIGHTHAWK 2014 - REGISTRATION OPENS!

Now in its 7th year, Singapore's largest night marathon - Sundown Marathon  looks set to redefine the art of night running in 2014. You can look forward to another trailblazing running festival and yet another exciting night running event.

Team FatBird is happy to launch Operation NightHawk 2014 - our tried and tested structured night training program to help you Conquer The Night & Beat The Sunrise!

The moment you have been waiting for.
Operation NightHawk 2014
Opens For Registration!

REGISTER HERE!

Operation NightHawk delivers great value with structured training sessions, enhanced equipping discounts to provide you the ultimate night marathon training experience.

OPERATION NIGHTHAWK - Comprehensive Marathon Training Package price inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Night Marathon Training Program.
      • Heart-Rate & Pace Training sessions.
      • Weekday tempo and Weekend long runs with the group
      • Workout sessions focus on building strength and endurance 
        for the HM and FM distances, with a good mix of tempos, 
        hills, repeats, trails, coupled with weekend LSD and pace runs.
      • Experienced Marathoners and Pacers leading and guiding the 
        runs
      • Information and tips on Managing & Preventing Running       
        Injuries, Running Performance, Sports Nutrition.
      • Isotonic Drinks/Refreshments after long runs.
2. A New Balance "OPERATION NIGHTHAWK" TRAINING tee FOC
3. A New Balance "OPERATION NIGHTHAWK" RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions).
4. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
5. Special discounts on sponsors' products like nutrition, hydration systems, foam rollers
6. Race Night Hospitality Meet-Up for Ops NightHawk participants
7. eCertificates/Awards of completion/achievement.

Training will begin on 9 March 2014 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.
** Training mainly start/end from East Coast Parkway, MacRitchie Reservoir Amenities Centre & SAFRA Mt. Faber

Click HERE for Frequently Asked Questions.

REGISTER for limited slots HERE!

Please email to training@teamfatbird.com for any clarifications or queries.

PS:  NightHawk Training Program 2014 will not come packaged with Sundown race slots.  Please register for your Sundown race slots at Special Group Rates for Team FatBird members HERE.

About Team FatBird:

Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook.