Weekender: East Coast To Gold Coast

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It was a busy weekend at The PlayGround @ Big Splash where the FatBird Weekender was organized for a group of 50+ runners. There were groups of i-Runners, Gold Coast Runners as well as Fit Bar enthusiasts. The early birds were treated to a rolling good time by Erik from Fit Bar, showing them how to use the foam rollers to knead and massage away all those tight muscles and ‘knots’. There were a number of new runners who joined us this morning…some of whom were down to run along with Team FatBird as well as meet the good people of Queensland Tourism, while others were coming for previews of what Operation Kingfisher will have in store for them.

A number of FatBird Runners were away for the KL Marathon, while others came earlier to begin their slightly longer run first. Many of the FatBird Runners were just restarting their running regime, having taken a restful 2-3 weeks after Sundown Marathon. After a good warm-up routine with the Fit Bars, followed by a quick briefing on the routes, we started off towards the Cable Ski area, immediately chatting and sharing about recent runs and activities.


The i-Runners were having fun, running in their mini group, and snapping pics along the way. The Gold Coast runners have already gone ahead, all enthusiastic about running at The East Coast….in a week’s time, they will be running at The Gold Coast……from East Coast To Gold Coast :). Since this was a ‘Blue Top’ Weekender, many of the runners don either the royal-blue Gold Coast top or the baby-blue NightHawk Finisher top. It was a sea of blue moving along East Coast, quite a sight to behold. Everyone was having so much fun we didn’t realize the skies getting cloudy. By the time we reached cable Ski or for those running the 15km, at The Sailing Centre, there were droplets of rain coming down.

As the rains got heavier, we got cooler and fresher. It was a nice experience running in the rain, especially with good company and conversations. Many of the Park visitors were taking shelter in the Pavilions, while most of the FatBird Runners continued running merrily in the rain. Seeing how much we were enjoying ourselves, the rest soon followed suit when the rain got lighter. Without realizing it, we soon reached back to The FatBird Nest. The rain had by then lightened. The Nest was by then full of FatBirds, joined also by the ladies who had just completed their Nike Shape Training. We shared shelter and refreshments, while taking time out to try out the Fit Bars under the supervision of Erik.

Azhar and Khim were on hand to dispense advice and share experiences with those who will be taking part in next weekend’s Gold Coast Marathon, as well as give out specially prepared goody bags for the Singapore contingent….a real nice gesture of support and encouragement for the Singapore participants. There were more queries and discussions about FatBird Runs as well as the training programs for the Army Half Marathon (Ops KingFisher) and the Standard Chartered Marathon Singapore (Ops sunbird).

From The FatBird Nest, we proceeded to recce the location and plan for The FatBird Runners Celebrations in July. It was an interesting social weekender for the FatBird Runners and friends, meeting up with many running kakis as well as new friends. We wish all our friends doing The Gold Coast Marathon on July 4 a most enjoyable and fruitful race, smashing Personal Bests (PBs) and establishing Marathon firsts.

FatBird Photo Gallery
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Weekender: FatBirds On The Run

We love to go a-Running,
Along the forest trails,
And as we go, we love to sing,
FatBirds On The Run.

Chorus:
Bird-de-ri--Bird-de-ra-
Bird-de-ri--Bird-de ha ha ha ha ha ha
Bird-de-ri--Bird-de-ra.
We Are FatBirds On The Run.

We love to run-un by the stream
That dances in the sun,
So joyously it calls to us,
"Come! Join our happy run!"

Chorus:
Bird-de-ri--Bird-de-ra-
Bird-de-ri--Bird-de ha ha ha ha ha ha
Bird-de-ri--Bird-de-ra.
We Are FatBirds On The Run.


We wave our wings to all we meet,
And they wave back to us,
And fatbirds call so loud and strong
From every green-wood tree.

Chorus:
Bird-de-ri--Bird-de-ra-
Bird-de-ri--Bird-de ha ha ha ha ha ha
Bird-de-ri--Bird-de-ra.
We Are FatBirds On The Run.


Oh, may we go a-Running
Until the day we can’t,
Oh may we always laugh and sing
Within the forest trails!

Chorus:
Bird-de-ri--Bird-de-ra-
Bird-de-ri--Bird-de ha ha ha ha ha ha
Bird-de-ri--Bird-de-ra.
We Are FatBirds On The Run.

Sundown Marathon 2010: Beat The SunRise

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Highlights of Sundown Marathon 2010, Courtesy FatBird DO

It was the night of reckoning for 20,000 runners and marathoners, especially for the NightHawks who have trained and conditioned for 3 months. It was time to put into practice what they had diligently practiced and trial-ed, to complete for what many of them were maiden half and full marathon distances.

The NightHawks went prepared and conquered the night, beating the sunrise in no uncertain manner. Kudos to all of them for their grit, perseverance and commitment to accomplish one of the more memorable feats in their personal sporting history.

The Ultra-Marathoners were inducted into the Sundown Hall Of Fame with great pride.

The Full Marathoners completed their feats in Personal Bests and memorable finishes.

The Half Marathoners were in a league of their own, with a few sub-2hr completions, and many claiming Personal Bests and good finish timings.

Team FatBird congratulates all NightHawks and FatBird Runners for your outstanding performances at the Sundown Marathon. You have BEATEN THE SUNRISE. We salute you for your perseverance n commitment to accomplish your marathon dreams. Dusk Has Cometh, NightHawks Have Conquered!

Team FatBird would like to extend congratulations to all our running friends and kakis on your outstanding performances, PBs and many Podium finishes. You have RACED THE NIGHT & BEATEN THE SUNRISE. *KUDOS*

Facebook Photo Contributions From HC1, HC2, LiLian,
Picasa Photo Gallery From JJ (Marathon), JJ (Half Marathon)
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ONH #12: Operation Finale

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FatBird Photo Slideshow

Facebook Photo Albums 1, 2

A large turnout of NightHawks at The PlayGround @ Big Splash for the final session of Operation NightHawk. With 90% of the trainees having attended at least 1/2 of the 12 sessions, it was evident that many were mentally and conditionally prepared for the final test, The Sundown Marathon next weekend.


All the NightHawks were proudly donning their NightHawk finisher tops, in recognition of their pride of having completed the 12-week marathon training program. A number of the NightHawks and Crew having done the 10-25km Passion Run yesterday, many were planning to do a shorter recovery run to just wrap up for the final weekend of Sundown training. It was nice to have Coach and his team turn up for this final session, and all were flagged off promptly for the 10km, 15km, 18km, 21km distances on race-day target pace.

There was a mini sharing session after the run for those who are participating in or planning for The Gold Coast Marathon. The Tourism Queensland and some experienced Gold Coast Marathoners (Azhar, Mohan) and members of Coach's team shared with the NightHawks and TFB Pacers the highlights and features of The Gold Coast Marathon. In appreciation, all who were present were given a specially-made Gold Coast Marathon top. With one more nice-looking top, we could not resist the opportunity for more group and fun photos.

After an interesting and fruitful 12-weeks of marathon training, many of the trainees have grown stronger in terms of endurance running base and know-how. Many have formed close friendships and developed informal support groups to help motivate and encourage one another to go through the trials and tribulations of marathon racing. Operation NightHawk has been a success, and we can all be proud of the journey we have gone through together, which will surely make us better trained marathoners and aspiring ultra-marathoners. We will now only have to rest and prepare our bodies for what will be the maiden Night Marathon for many of us. Bring On Sundown, The NightHawks Are Ready!
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ONH #11: Tapering Night

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PHOTO SLIDESHOW by DO

The final night run of Operation NightHawk was greeted with enthusiastic trainees who were looking forward to their Sundown 'full-dress rehearsal' in night conditions. The air was heavy and humid, with the haze conditions only slightly better than in the earlier part of the day. The NightHawk finisher tops were distributed to qualifying trainees who have achieved at least half of the sessions, and all were pretty excited at claiming the prized possession. There will be another round of distribution for those who qualify at the final 12th NH session.

With the Tapering Phase in swing, the NightHawks were to be running at a reduced distance, albeit not at a reduced intensity. Armed with race-day equipment, gear, running shoes, Pace Bands, all were to go for their target race pace for 18km (Half-Marathoners), 25km (Full-Marathoners), 25km (Ultra-Marathoners). After the group photos, the respective timing groups were flagged off to perform their 'thing' in what would be rather challenging atmospheric conditions :D

The runners held their paces well for the first half of the run, and were bunched up in their various groupings. It will be great if they could maintain those groupings on race day, buddying-up one another at least for the initial stretches. There were a number of groups training at ECP as well, possibly tapering off for Sundown too. The warm air was making us sweat profusely and many toilet visits were made to cool ourselves off. The fluids in the hydration belts were quickly consumed, but still the throats felt dry and the lips quite parched.

To prepare for race day conditions, we were avoiding stops of long duration, in order not to break the momentum and distort the pace. Drinking on the run has become quite natural for the NightHawks by then, and most were keeping to their paces quite consistently. In the second half, I moved up from the 4.30h group closer to the 4hr group. It was nice to see that with just two weeks to Sundown, the trainees were all running strong, and holding well even in off-perfect conditions.

The half-marathoners were comfortably conditioned for this run, and all did very well to finish within the estimated timings. I was pushing the pace a little for the final 9km to run along with the 4-4:15hr runners. They were going strong, and were striding along nicely down the final stretches. We completed our 25km within the average 4hr pace of 5:41min/km (according to my Garmin 405), capping a nice solid run. The finishers were happy with their performances and ability to sustain the intensity required. More runners from the 4:30h, 5:00h, 5:30h and 'Happy Runners' groups returned, each with their stories of the night, and how the run was tougher compared with the previous night run along cooler conditions in MacRitchie.

Everybody completed the training by 12.30am, one of the earliest we have ended for a night run. It was made possible with the determination and commitment of the trainees to complete their runs within the stipulated turning and finishing timings....such were the strength and conditioning these NightHawk trainees have to be able to manage their paces to within close ranges of the targets. The Training Crew, who have been training alongside with the NightHawks, were most impressed and happy with their progress, and more importantly, their commitment and determination to go through with the training sessions, whether they were day or night, irrespective of terrain and impending weather conditions. The few who have sustained minor injuries were also at training to rehabilitate and build up for race day. They were not about to give up on the race, and will seek to complete, instead of compete.

Completion of the Sundown Marathon would be in itself an accomplishment for all the NightHawks, as many were attempting a night marathon for the very first time. Next weekend will be the final and 12th installment of Ops NightHawk, the finale to what would be one of the more comprehensive and eventful marathon training programs Team FatBird has conducted. We hope to see as many of the NightHawks turn up with the Ops NightHawk finisher tee to celebrate the successful conclusion and completion of their training, and to recognize the dogged effort, sweat and tears that all NightHawks have put in. Bring On Sundown...The NightHawks Are Prepared.

FatBird Photo Gallery
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ONH #10: WILD NIGHT

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PHOTO SLIDESHOW by HC
PHOTO SLIDESHOW by DO
FACEBOOK PHOTOS 1, 2 by HC


It lived up to the promise of one Wild Night! 70 NightHawks and Running Guides concentrated at the MR Visitor's Centre for one of the more exciting outings away from the usual haunt at The PlayGround. The capacity crowd was looking forward to their final 21km-30km conditioning run before the full Tapering Cycle kicked in...it was to be a test to see that all systems are ready for that targeted race timing at The Sundown Night Marathon.

Coach KM gave a useful talk on Quality Of Training, and reminded the trainees to focus on having proper training paces and mileage, instead of overdoing and risking injuries and burnout. He gave examples of how, by just doing 3 runs a week was sufficient to get relatively good sub-4hr marathon timings. Henry and DO followed up with a detailed brief of the night's route, and the critical junctions and crossings that we had to note. The photographers were out in force as well, clicking happily away and 'flashing' lots during the group and team photos.


With pace training having started 3-4 weeks since, the NightHawks were already familiar with their targeted and training paces. Armed with their special TFB Pace Bands, they were all set for a 'test-drive' of their race paces. On the word go, we ran along busy Thomson Road (PONY AXIS) at a 'warm-up; pace. The NightHawk Running Guides (RGs) were taking care of the various traffic junctions and guiding the trainees into the respective turns around quite a 'challenging' terrain. The group were safely directed into the quieter Pierce Reservoir Road, and then along the winding Old Upper Thomson Road (OUTR).

The already cool night was made even more pleasant by the quiet and serene environment of the 'green lung' areas of the Reservoir habitat. With 3/4 of the training under the belt, The NightHawks were a lot more experienced and conditioned during this run. We took the initial stretch at a more conservative pace to get the engines warmed up, and then settled into a steady zone, taking care not to push the lactate threshold too early. The water point at the 9km mark was a welcomed Check Point of the night, providing iced-cold isotonic drinks and even flash photography to mark our passage of line...hehe. The NightHawk Support Crew had really made the training so much more bearable, providing the much needed boost of motivation to all the trainees and RGs alike....thanks to Sunny, DO, HC, AC and the extended support crew.

After the refreshing fuel top-up, it was full pace ahead along Upper Thomson Road all the way to the Mandai Junction. The 21km NightHawks turned for their return trip back, while the 30km trainees turned onto the paved sidewalks of Mandai Road. The paved roads were soft to the legs, and made the pounding so much more bearable. With the cool night temperature, we felt good to be able to pick up the paces to close the gap towards the targeted training pace. Most were hydrating regularly, with some refueling with powergels and sweets to top up the energy reserves. We had nice conversations and chit-chats all the way to the U-Turn at the Mandai Rd/Zoo entry point junction.

After having done the longest distances of 22km-35km at The Coastal Melody, the Wild Night Run certainly felt easier and manageable, helping to boost confidence levels of the trainees. After 16km, the groups began to increase their paces and were running strong. There were regular reminders by the RGs to maintain the pace, and not to go too hard. We had to run like it was 42km and not 30km. As we ran into Seletar Reservoir, the temperature got even cooler. It felt refreshing. The ZZZ Monster was kept at bay for most of the run, even as we pass the 'witching' hour.

The night and early morning scenes of Police Patrols, stationary cars with newpaper coverings, strange characters lurking around, and the quietly 'noisy' surroundings made for an interesting long run (in groups) along the lonely stretches, especially the Seletar Reservoir and OUTR sections. We were constantly watching out for one another, at the same time keeping to our target paces. The Full Marathoners met up with the Half Marathoners near the final 4km along PONY AXIS. We gave one another words of encouragement to continue on to the end point. It was great to see all the NightHawks finishing strongly and with reserves in their tanks to spare.

The 21km trainees did very well, with many of them doing their best timings or longest distances. They are ready for the big day, and successfully completing the Sundown Half would be a foregone conclusion for them. The remaining weeks will be spent honing their tempo, while maintaining injury-free and strong mental attitudes for race day. The 'Full' NightHawks completed 25km-31km of an undulating and rather challenging course, driving up their confidence and readiness to new levels. It was satisfying to see that there were only isolated incidents of trainees not completing this important 'test-drive' night LSD, with many mentioning it felt easy and comfortable, especially those that have done the 35km Coastal Melody prior.

With the whole training wrapped up by 2am, the mood was good, and everyone felt 'hungry' enough from the workout to venture to The Prata Place for early morning 'supper'. It was interesting to see that all were looking fresh and still alert, evidence that we have come some way to get conditioned since the beginning of the Ops NightHawk program. Lots of interesting conversations about the run as well as food ensued. There were even talks of going for steamboat buffet after the final LSD in week #12...haha.

As we enter into the main Tapering segment of the training, we can only look forward to having good rest and recovery from all the 10 weeks of hard training, and taking the time to plan for food to nourish our bodies in preparation for race day. This will be a much more relaxing period, and although the mileage will be cut, the intensity of the shorter training runs will be maintained. It is always a love-hate affair with Tapering....some love it, while others dislike the lower level of activity that needs to be observed. Nonetheless, The NightHawks have already put in their fair share of base building and pace honing, and will just have to apply a good balance during this remaining weeks to the race. The NighHawks have tamed the WILD NIGHT. We Are READY!
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ONH #9: The Final Cycle

.The NightHawks started on the Final Cycle after more rest and recovery from last weekend's Longest LSD night run conditioning. With the 18-25km base-building mileage for this morning, most of the runners came with a stronger mental outlook, knowing full well they would be doing a training pace LSD (Long Slow Distance) without pushing unnecessarily hard.

Coach Kien Mau shared with all his nutrition tips for training and race day build-up. Trainer DO followed on with his pace guidance of the day, and the route briefing of the comparatively short distance for NightHawk training. Bent on practicing what they have learned of pacing so far, the NightHawks started on a steady pace, led by the reliable FatBird Running Guides. The 4.00-4.30h and 4.30-5.00h groups were bunched up for most of the first half, while the 5.00h-6.00h groups were also trying out strategies for building up pace sustenance.

The heat of the morning sun provided additional challenges to the trainees in the return leg of the run. With regular top-ups of hydration bottles, and dousing the heads with water to cool off, soon the runners were strung out farther from one another. With 6-8 weeks of conditioning LSDs under their belt, most of the trainees were able to make adjustments and take measures to sustain their runs. The conditioning and endurance levels of the NightHawks were much better than when they first started, if they have been regular with the training sessions and applying the tips and techniques provided.

The bulk of the NightHawks finished the morning session in 3hours, and judging from the flow of Accelerade and 100plus, the heat did take a toll on most of the runners. Having survived the challenging conditions, many of the trainees looking out for day marathons would be more confident of being able to 'survive' in such heat. The 2XU Compression gear don by many of the NightHawks did the 'jobs' well in prevention of cramps and circulating blood flow especially in the leg areas. My Compression Calf Guard, although looking a tad unusual initially, settled comfortably onto my calves and lower leg areas, providing a pretty comfortable feel. TFB Pace Bands were handed out to the NightHawks for their full-gear rehearsal and race day guidance.

With the short session #9 done, we now look forward to yet another long NIGHT LSD next weekend, The WILD NIGHT RUN. It will be the final long conditioning distance, to be done at targeted race pace, before we settle into the TAPERING Phase. All NightHawks and Running Guides are advised not to miss this very important session, and to come prepared with gear, equipment, nutrition and hydration that will be used for Race Night...a good full-gear rehearsal of sorts. The Night may be long...The NightHawks are all set to ride the Final Cycle from here on.

Run For A Cause: The Chain Reaction Project

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UPDATES
Package Price: USD1,600 per pax.
Group discount of US$ 150 off per pax will be extended to groups of 4 or more.
Registration Dateline: 10 May 2010

Run for a Cause!

The Chain Reaction Project: Dili 'City of Peace' Marathon 2010

The Chain Reaction Project will be running the inaugural Dili Marathon on 20 June 2010 in Timor-Leste to raise funds for a timorese NGO, HIAM-Health.

The Chain Reaction Project is an initiative founded by four women who have come together with a shared passion for adventure and philanthropy. www.thechainreactionproject.com

The initiative hopes to encourage more people to be actively involved in giving back to the community through their passion for sports. This year, runners are invited to participate in the Dili Marathon. Online registration for the TCRP Dili Marathon package can be done at this website: http://www.adventures.com.sg/tcrp/

If you're on Facebook, please join this page for all the latest TCRP news: http://tinyurl.com/thechainreactionproject

HIAM-Health is a rehabilitation centre for critically malnourished babies and their family. They offer programs to nurse these babies and provide education to their care-givers on nutrition, food preparation and skills on growing their own subsistence crops. Such training for the care-givers helps ensure sustainability of the rehabilitation process when the family returns to the remote regions of the country.

The Dili Marathon 2010 is more than just a marathon. There will be events of 5km, 10km, half-marathon and full marathon on that day to cater for runners and walkers of all ability. http://dilimarathon.com/en/

Team FatBird would like to encourage our running community and friends to play a part in this initiative, and also help to spread the good word for this interesting event for meaningful and worthy causes.

If you are unable to view this email correctly, please click here.

FatBird Weekender: Sunset Reservoir Run

The April FatBird Scenic Weekender brought an adventurous and fun-loving group into the depths of Singapore's green lung, the Reservoir area. We had joy, we had run, we were having so much fun...along streams, lakes, canals and rolling hills, flanked by natural beauty of flaura and fauna.

Facebook photos from AC, BT

ONH #8: The Longest Night

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A very strong turnout at the Changi Beach area for what would be the longest run of the Operation NightHawk marathon training series, The Coastal Melody run. After a bout of heavy showers in the early evening at various parts of the island, the weather was a cool welcome for the more than 70 NightHawks. In spite of the challenges of getting to the gathering point in Changi, most of the trainees made a great effort to reach the starting point before 10pm...a sign of their determination to go through with this basebuild phase to condition with higher mileage at steady training paces.

Ops NightHawk Running Guides

After admin (collection of gear, sizing for the NightHawk Finisher top) and photo-taking, the runners were grouped into their respective target training paces along with their Running Guides. The training distance of 21km for the half-marathoners and 35km for the full marathoners will take them through 3/4 of the actual Sundown route in the cover of the night, making it safe and advantageous to run in groups for added motivation and pace maintenance. We headed off along Changi Beach Park, passing the junction of Aviation Road (where the actual Sundown would be starting from 2km inside), and then onto the highlight of the night, the 7.5km 'demoralizing' Changi Coastal stretch.

The lighting along the pavements and park connectors were ample and bright, much better than when it first came on during the inaugural Sundown two years aso. With the runners chit-chatting and maintaining their training paces (about 30-45sec off Marathon Race Pace) with the Running Guides, the kilometres melted away along the Coastal Road. A few trainees have remarked that when they were training by themselves or in smaller groups along that stretch, they sometimes hear and see 'things'...hmm, the quiet of the night do play tricks on our minds, and part of the reason why this run is called Coastal Melody - for the 'sounds' and 'distractions' our minds would play on us after running in what seemed like a long and endless stretch.

After about 10km, most of us have settled into a steady comfortable paces, and were enjoying one another's company as we headed into ECP. There were many social bikers sharing the lanes with us, as we bunched up to the left lane, showing our presence with the bright blinkers we had on. We were most happy to see the mobile drinks support station at NSRCC, the U-turn point for the half-marathon NightHawks...thanks to the good efforts of the Support Crew, who have set up that 'life-saving' point in an important mid-section. We had our fill, and cheered on the half-marathoners who were still so strong at the stage, for their final pass back along 'demoralizing' Coastal Road.

A few of us full-marathoner trainees played catch up a little, and soon saw the 4:30h group in front approaching CP C4. We would have covered a distance of 18km by the mid-point, as we soaked in the scenes of a relatively quiet Friday night along ECP. The trainees were doing very well, with most still running in groups, and the intervals between the groups were small. The Running Guides and Sweepers were playing 'ball' to ensure that nobody was left behind or running alone by themselves. The training pace for the returning leg was upped a marginal 10-15sec/km to encourage running a stronger second half. As I passed the 5:30h, 5:00h, 4:30h groups, we cheered one another with applause and shouts of encouragement.

By the 25km mark, we would have gone into the wee hours of the morning. The body clock would be signaling 'sleep' mode, and wanting to slow and shut down. Many runners would be experiencing fatigue with trying to keep awake, and have the tendency to slow down or even walk. The Running Guides were continuing to keep pace and provide encouragement for that most challenging return along the 7.5km Coastal Road. I was running forward amidst the various runners to keep them moving at pace, and also to spot any stragglers who might be facing issues...good thing that all were still strong, with just a few needing to slow the pace down to recover, before the final 6-8km.

There was not much chit-chat by then; just a feeling of one another's presence and pace, and with the end point in mind, all were focused to keep 'punching' along. The very flat and 'hard' course have beaten up the calves, with muscle soreness apparent by then. Any attempts to walk or even run slower (without the assistance of 'momentum') would accentuate the soreness. I moved up to the Changi Beach Park area to accompany and guide the 4.15-4:30h runners along that rather unlit 3km stretch. The pace was upped a notch as we could 'smell' the end point, and motivation was heightened.

The finish of the more than 36km for the full, and 22km for the half, was exciting in itself. The Training Crew was on hand to cheer and take finishing photos for the runners, much like we have completed a marathon race....it could well have been that, for this was one run which would surely be etched in many of our minds as one of the most challenging but fulfilling. I had to walk a bit to dissipate some of the soreness in my soles and ankles after all that pounding. Many of the runners were smiling and offered congratulations to one another for the successful completion of the longest distance run of Operation NightHawk, and one that simlulated race night conditions. 100plus and Accelarade recovery drinks, bananas and apples provided the trainees with replenishment to almost 'empty' tanks. A couple of the half-marathoner NightHawks even had Nasi Lemak from the nearby food centre for that extra kick and reward for a job well done.

Upon successful completion of the second third of the NightHawk program, we will enter into the Tapering & Final Preparations phase for the next 4 weeks. There will be at least another night run of 30km in a different terrain and location to look forward to, and 2 more 25km++ runs to maintain the training intensity. Looking at the finishing timings recorded at session #8, it is evident that the NightHawks would have no problems completing the upcoming Sundown Marathon in good form...the remaining 4 weeks would be a time of honing and conditioning that base, and in building up some speed at tempo paces.

These are encouraging times....these are exciting times....The NightHawks Are In Optimum Flight Zones :)

NightHawk Photos
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