After weeks of training in the western hill slopes and reservoir trails of MacRitchie and Peirce, the Sunbirds returned to our Nest in the ECP for our Pace Training Phase.
With the series of 30km+ runs over the next 3 weeks, all Sunbirds, especially the Full Marathoners were eager to put some good conditioning in the run up to 42km on Dec 7.
After a quick briefing and congratulatory mention to our Sunbird Trainer, Patrick Wu who finished Champion in the Monster UltraMarathon 200km in 24.5hrs, the respective training groups ran off at 7am in the direction of Fort Road.
The skies were cloudy and the weather was cool, with the occasional bit of breeze. This was just one of the good mornings to test the limits of our trainees' abilities, and they emerged on top of their game. The trainers in their bright yellow tops could be spotted from a distance leading their respective charges on a steady Marathon Pace (MP).
The first 10km was covered without much of an issue. As we entered the cooling Changi Coastal Road, the mood was still good as fellow Sunbirds were still ambling on in chit-chat mode. The Coastal Road was as usual crowded with cyclists, and we were extra careful to be keeping to our own lanes while maintaining target pace.
The Sunbirds definitely looked a lot more composed and steady today compared with last week's 'meltdown' at the Labrador-Keppel Marina route. All systems of hydration and fuel-up were conscientiously put to practice for optimal performance.
The return from Coastal Road was pretty smooth as the sun was still kept at bay when we hit 20km. The high humidity required us to observe proper hydration protocol for sustained effort.
The Sunbirds progressed on very well and it was not until 25km that some of the trainees felt the strain due to low glycogen stores and/or from a lack of conditioning for that distance. It presented a good opportunity for many to experience the effects of the different energy systems in play, as well as how to recover from fatigue to find a 'second wind' to sustain target pace.
The final 5km back to C4 did push the envelope for some of the Sunbirds, but they eventually overcame their fatigue to complete the 30km in relatively good form. Although tired, many were happy to have completed the long 30km run at target MP, with good feelings all round.
As the training distances and intensities increase, more trainees will be feeling the tightness building up in their major running muscle groups - and if not addressed by doing some homework with foam rolling and myofascial massages, injuries can rear their ugly heads to disappoint a few of us.
Overall, it was a smooth session with most of the training objectives met. We look forward to the 32km next weekend, probably starting with MP in the first half and then Optimal Pace in the second.
Facebook photos from FatBirds Chin, Ronnie.
The passing rain came just in time to clear the slight haze for what turned out to be a cool-weather LSD for the Sunbirds. The respective groups were well represented, although quite a number were taking a rain check after their previous day's Northface100 conquests.
Briefing was short and sharp with the group photos taken in snappy fashion, leaving lots of time for the Sunbirds to complete the training requirements of the morning - 15km (HM) and 28km (FM) trail/slopes LSD at Basebuild pace.
The running and pacing have improved markedly from the first session over a month ago, with most of the trainees able to maintain target training paces, and in the trying conditions of the Northern Trail and Peirce Reservoir slopes.
The 3 times aircond road did however get to some of the trainees, but in the end, the great weather more than provided the boost for the runners to complete the challenge for an equally tough run back along the Island Country Club slopes and Northern Trail.
A very good outing for the Sunbirds which was incident and accident free, followed by cool down stretches conducted by some of the Sunbird trainers. As advised, the tightening muscles and hydration needs require immediate attention to stave off any potential injury as the mileage and intensity would increase over the next few weeks.
With the Basebuild phase completed, the Sunbird program will progress on to doing a number of 30km at target Marathon Pace in the following few weekend sessions, albeit on flatter and more pace-able terrain.
The Sunbirds are enjoying their training and pleased to see results from their increased strength, faster pace and for a number of them, decreased weight making LSDs even more attainable and enjoyable.
The Sunbirds Passed Basebuild Strong!
Facebook photos from FatBirds
Meng Kiat (Album I)
Ronnie (Album II)
CK Chin (Album III)
True to our objective of building a good foundation of strength and speed, the Sunbirds were ushered through the Mt Faber Hills region for a 15km (HM) and 26km (FM) run at BaseBuild Pace.
The weather was cool and windy, making for a good opportunity for the Sunbirds to test their sustainable paces in a challenging route of rolling slopes sandwiching 30min/60min of hill repeats.
With the spirits high and the attentiveness of the flock, the training brief was short and sharp, taking the runoff at 7:15am. After 5km of rolling hills, we arrived to the Mt. Faber Loop carpark for the 1.6km hill repeats.
The respective pace groupings made their way according to the prescribed duration. Because of the cool weather and also the better foundation of the Sunbird trainees by now, there was not much walking spotted in between laps, resulting in the HM groups able to do 3 loops and the FM groups doing 4-7 loops (depending on speed of the group).
The lean training crew was very effective in crowd management and provided much of the leadership throughout the whole 3hr training duration - well done, Sunbird trainers. The trainees too 'played ball' and achieved their targets well and in good time.
By the time we reached back to SAFRA Clubhouse (start point), the HM have completed 15km and were cooling down and chatting with their respective trainers & pacers The FM trainees covered about 18-20km, and did another 5-8km to complete 26km in strong fashion and on-target training pace.
It was another good training session, made a lot more comfortable with the nice weather. Training ended a tad earlier, leaving the many satisfied Sunbirds with time to chitchat over brunch and for others to meet their families to enjoy the weekend.
The distance will be progressively increased in Week #5 and we will be back to the Macritchie/Pierce Reservoir trails and roads for more hills and strength conditioning of the legs. At the rate of progress we are going, the Sunbirds are moving in the right direction towards a good race day on Dec 7.
The Sunbirds Have Grown To Love Hills!
Facebook photos from FatBirds Ronnie, CK Chin
