Monday, January 10, 2011

Ready For The U Run Challenge?

.For those of us who want to do more than just run, this year's U Run brings an additional challenge of a 33-storey climb up NTUC Centre, after a 10km run.

The 10km Competitive Run and 5km Fun Run continues to be available to runners out to better their 10km race, or the health-conscious looking for a good workout and have some fun at the same time.

NTUC Healthcare U Run 2011

27th Feb 2011
One Marina Boulevard

Categories
1. OMB Challenge
2. 10KM Competitive Run
3. 5KM Fun Run

Registration deadline: 31st Jan 2011

Registration modes:
1. Online (eNETS / Credit / Debit Card)
2. Walk-in (Cash only @ Downtown East)

Fees:
• OMB Challenge: $35 (NTUC Member) / $45 (Non-member)
• 10KM Competitive Run : $28 (NTUC Member) / $38 (Non-member)
• 5KM Fun Run: : $15 (NTUC Member) / $20 (Non-member)

Registration: www.usports.com.sg/events.aspx?id=7427
For enquiries, contact 6582 3459 or info@usports.com.sg
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Sunday, January 2, 2011

FatBird Weekender: New Year Northern Run 2011

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We had so much fun at the inaugural Northern Run last year, that we organized another one to celebrate the start of the New Year 2011, one that we hope will bring us lots more pain-free and injury-free running and Personal Bests at the races. More than 100 runners from Team FatBird and SgRunners Northern Run Group showed up, lots of bird-talk and well wishes of Happy New Year ensued, before the beginning of the short briefing (which was hardly audible without our training mic system :)).

Runners and Guides don party hats, noise-clickers, 'horns' and whistles to spread the spirit of good cheer as the string of runners ran along towards the Reservoir area, to the amusement of groups and families out on their morning exercises. There were mobile escorts and support crew (not pre-arranged) who rode along and even provided soya sauce with half-boiled eggs at the Hot Springs. Wine were shared to celebrate the happy occasion of running friends and kakis getting together. We revisited the Yishun Bottle Tree area this year with the group of more experienced marathoners, many of whom last year were new to distance running and marathoning. This time it was a celebration of their achievements in 2010, and planning for even more adventurous marathon races and seeking better timings and performances in 2011.

Yishun Jetty

The weather was just great for photos at the various scenic spots, and without any rush for time, we were enjoying ourselves snapping group pics to the sounds of laughter and amusement. In anticipation of the highlight of the morning, the spa and wax treatment at the 'Hot Springs', almost half of the group made a beeline towards Gambas to take the secret entrance. The rest of us went for an additional 4km around parts of the Park Connector to Crab Village for water stops and more photos, enjoying the nice company and sharing more race experiences and stories with one another.



BottleTree Village, Video Courtesy FatBird Joe

Such FatBird Weekenders provide a good break for us runners to rest and recover in between the multi-week marathon training programs and races, soaking in the sights on feet, and getting to see more of the less-traveled parts of Singapore. By the time the second group arrived at the Hot Springs, the first group was already basking in the warm sunshine, with another section soaking their feet in the pails of sulphur-smelling spring water that is literally HOT....steam would rise each time the taps were opened to let out the spring water, supposedly to have health and cleansing properties.

Hot Springs

Group photos were again the order of the day, to shouts of 'HUAT AHH!' and the amusement of the other visitors of the area. Amidst the frolicking were some serious discussions of overseas marathons as well as the upcoming marathon training programs for Sundown and the GoldCoast Marathon. Many of the runners are already prepped up 'mentally' for some serious training to better their good performances in 2010. It was heartening to know that the FatBird PowerFLIGHT track intervals and hill routines helped many of the trainees and they were asking for more to be implemented in the upcoming training programs...hmm, we will surely take a serious look at those constructive feedback and suggestions to improve our training programs for 2011.


Hot Springs Video Courtesy FatBird Joe

It was great to have isotonic drinks at the end of the run, thanks to the support crew and Running Guides for the nice touch and good organization. There were those that have enjoyed the morning's Weekender session so much that they have requested for more of such fun weekenders during the off-peak training season....the good news is that we will plan for one during the upcoming Lunar New Year....stay tuned.

HAPPY NEW YEAR....HUAT AH!

Saturday, January 1, 2011

Team FatBird's Profile


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 training, running and pacing events. 

Team FatBird focuses on leading Group Runs, pacing in the key local Marathon events, as well as organizing Training Programs for 10km through to Marathons. We conduct weekly group runs as well as other FatBirdRuns and Weekenders.


Team FatBird organizes marathon training programs for local and overseas race events:
• 2XU Compression Marathon (Operation Falcon)

• Sundown Marathon (Operation NightHawk)
• Army Half Marathon (Operation Kingfisher) 
• Standard Chartered Marathon Singapore (Operation Sunbird) 
• Gold Coast Airport Marathon (Operation Kookaburra) 


Team FatBird are the marathon pacers Marathon Pacers at:
• Standard Chartered Marathon 2008
• Standard Chartered Marathon 2009
• Standard Chartered Marathon Singapore 2010
• Sundown Marathon 2011

• Sundown Marathon 2012
• Sundown Marathon 2013
• Sundown Marathon 2014
• GE Women's Run 2013
• Adidas King Of The Road 2013

Team FatBird has been profiled in various News articles and TV highlighting our run and training activities.

Team FatBird draws from a pool of Pacers and Running Guides who are experienced marathoners and runners who love to share their passion and knowledge of running with members of the running and sporting community. The profiles of some of our Pacers/Running Guides can be found HERE


For more information about Team FatBird and its running activities, please visit The Website and Fan Page

Thursday, December 9, 2010

Sunbirds Forever!

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The Evergreen Sunbirds, video courtesy Sunbird Joe Tan

Team FatBird commends and salutes the marathon spirit displayed by all Operation Sunbird (Team FatBird) Runners throughout the course of the 12-week training, with the crossing of the finish line in fine form and timing as evidence of your deserving Sunbird Certification. The SunBirds have ROCKED @ The SCMS 2010. We look forward to even better runs and performances in 2011. Follow Our Pace, Win Your Race!



The Sunbird Memories, video courtesy FatBird AC Leong


Team FatBird thanks all Operation Sunbird (Team FatBird) marathoners for the nice memories we shared throughout the 12-week journey. May our friendships and team spirit continue on and be evergreeen. Let us take a fond journey back to great times we had! SUNBIRDS FOREVER!

Follow The SUNBIRD Journey HERE!

Wednesday, December 8, 2010

Gold Coast Airport Marathon Newsletter

Interested in the Gold Coast Airport Marathon in Australia in 2011

Hello,

It is that time of year when you start planning which marathons and races to do
next year so you can organise travel, accommodation and holidays. The 33rd Gold
Coast Airport Marathon to be held on 2-3 July 2011 could be on your list.

You have either run the Gold Coast Airport Marathon in the past or have been
interested in doing so.

To give you all the information you need to plan your trip and to make the
experience as wonderful as possible, we have put together the following easy steps:

Step 1 - Read this Fact Sheet for Singapore runners interested in the Gold Coast
Airport Marathon

Step 2 - Read about Special Gold Coast Airport Marathon Travel Packages from
Singapore to the Gold Coast (6D4N, 5D3N, Customised) by Scenic Travel

Step 3 - Secure your Special Travel Package at current package prices with a
S$200 deposit. You can do this at a Special Mini Briefing this Saturday
(see details below) or by contacting Scenic Travel on Tel: 6226 3611 or
email: scenic-sales@globaltravel.com.sg

PLEASE NOTE - This is an option only and has been put together to make your
travel experience efficient and fun. You can make your own travel arrangements
if you prefer.

Step 4 - Read about Operation Kookaburra Marathon Training organised by
Team FatBird here

Step 5 - Register here for Operation Kookaburra Marathon Training to secure your
training slots. Training begins in March 2011 and is free for everyone who enters
the 2011 Gold Coast Airport Marathon.

Step 6 - Put your name down here to secure race entry into the Gold Coast
Airport Marathon when online entries open in April 2011. Please note there are no
limits on entry numbers so you will be guaranteed a race start. Go ahead and book
your travel knowing that you will be able to enter when entries open in April.


..................... ...........
Special Mini Briefing for you

.......................This Saturday 11 December (1pm to 3pm)
....................................... ...Scenic Travel

What will be featured at the Mini Briefing:

  • Find out more about the 2011 Gold Coast Airport Marathon
  • Past Gold Coast Airport Marathon participants from Singapore share about
    their Gold Coast race experience and preparation
  • Find out more about the Operation Kookaburra Marathon Training
  • Book your travel package with a deposit of S$200 per person to secure the
    booking at current package prices
  • Support and assistance provided from Tourism Queensland in entering the
    Gold Coast Airport Marathon

Please RSVP your attendance to Christine Chew at Tourism Queensland by Friday
10 December at christine.chew@tq.com.au

Address for Mini Briefing:

SCENIC TRAVEL PTE LTD
480 Lorong 6 Toa Payoh
#13-01A East Wing
Singapore 310480

Thanks for your interest in the event! Hope to see you at the Special Mini
Briefing on Saturday or please follow the Steps above to start your Gold
Coast Airport Marathon preparations for 2011.

Sunday, December 5, 2010

Sunbirds @ Standard Chartered Marathon Singapore 2010

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Sunbird SCMS10 Photo Slideshow, courtesy FatBird DO
Facebook Photos by Sunbirds Steve, Cindy, JacQ, Sam, Seow Yen, Pang, Frank

It was the mother of all marathons in Singapore. It was a culmination of the 12-week Ops Sunbird training program, and the Sunbirds being put through the final test. It was a race that we have trained hard for and looking to better PBs and achieve Marathoner status.

The Full Marathoner Sunbirds gathered at McCafe Orchard, while the Half Marathoners RV'ed at VivoCity. Lots of excitement in the air, along with the Christmas Lighting along Orchard Road and the promise of Universal Tours in Sentosa, made for a nice setting to this year-end marathon mission. Lots of cheers and shouts as the Sunbird Marathoners arrive, with many group snaps and handshakes of encouragement.

We walked as a group to the start line, making 'noise' along the way, guided by the leaders' whistle blows. Good that we assembled early, for soon, the sound of the horn for start were blown. Our various Sunbird Pacers were lined up with the respective participants, and execution of the pace went according to plan. There were also the Official Marathon Pacers we used as guideposts as we meandered through the many turns around the city area. The weather was cool for the first 2 hours, but then the challenges were thrown in from there.

The Half Marathoners faced many slopes within the Sentosa grounds, while the Full Marathoners had to contend with the heat in the Marina Barrage area, as well as the 'human wall' that began from Sheares' Bridge. Many runners were hit by cramps and dehydration from the 28km mark, and even the faster runners had to crawl to a walk at the Sheares Bridge area.

The Sunbirds displayed sheer determination and character in tackling the challenges, and were duly rewarded with a sterling set of results in SCMS 2010. Many Sunbird PBs and maiden Marathoner status were established. There were a number of PB improvements by more than 30-90min.

The New Balance-Ops Sunbird tent were abuzz with Sunbirds, FatBirds and friends, offering congratulatory messages, sharing of the route and weather challenges, getting refreshments and recovery to the bodies of the warriors. The Sunbirds & Pacers were in line for their special pampering massage to knead away those very tight muscles and ease off the tensions from the battlefield. The hospitality tent provided a good shade away from the intense heat from the midday sun, and it was definitely one of the highlights of our race as many were just happy to seek comfort in the tent with great company. Thanks to New Balance for all the support during the 12-week Ops Sunbird training and on race day.

Team FatBird would like to express our thanks and appreciation of the efforts and support provided by the Ops Sunbird Marathon Training & Pacing team, training with, guiding and helping the Sunbird participants to their target completions on race day. We are proud of the entire Team FatBird Marathon Pacers team for successfully achieving our SCMS10 Training and Pacing objectives.

Team FatBird commends and salutes the marathon spirit displayed by the Sunbirds throughout the course of the 12-week training, with the crossing of the finish line in fine form and timing as evidence of their deserving Sunbird Certification. The SunBirds have ROCKED @ The SCMS 2010. We look forward to even better runs and performances in 2011. Follow Our Pace, Win Your Race!
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Wednesday, December 1, 2010

The Sunbird Warriors: See You @ The Start Line



The Sunbird Warriors, video courtesy Sunbird Joe Tan


All Systems Checked. Fuel Up 100%. REDCON 1 Activated!
Let us give these Amazing Operation Sunbird warriors our loudest cheers of GO, SUNBIRDS, GO!

We Are Ready!



Follow The SUNBIRD Journey HERE!

Sunday, November 28, 2010

Operation Sunbird 2010: GRAND FINALE

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Photos by FatBirds DO, AC

The weather was great for a fitting finale of Operation Sunbird 2010. After 15 sessions of on-the-ground training runs and many more on-the-side meetings for gear, food, and get-togethers, the Sunbirds were all ready to go for their final LSD as a full-rehearsal for The Singapore Marathon (SCMS) on Dec 5.

More than 130 Sunbirds turned up bright and early (before 7am), and immediately got down to catching up with fellow team-mates and collecting their Sunbird race singlets, a symbol of their having successfully completed the 12-week Sunbird Marathon Training Program. Many immediately don the 'finisher' singlets for team and group photos.


This part of training is always the most enjoyable since the hardest and most challenging runs would have been done, and those who are still standing would feel a sense of achievement of having gone through the mills and survived....yes, the Sunbirds are all survivors of the 12 weeks of progressive mileage buildup, often times contending with the unpredictable elements, with many going beyond themselves at times to complete the tasks at hand. They deserve all this respect for having gone through the training program, notwithstanding having to just touch home on race day. Qualifying Sunbirds will be recognized with a nice Certificate Of Attendance to recognize the effort and commitment you have put into the training sessions.

Families and friends of the runners were also present to celebrate the occasion with many photos for the family and team albums. A special word of thanks to the family members who have supported and provided encouragement to the Sunbirds in their training, having to bear with their early morning runs, and being back only when the Sun is at high noon. Thank You.

After final briefings for race day preparations and meet-ups, the various timing groups were flagged off with Marathon Pacers and Sunbird Runners in tow. It was an impressive sight to behold as we saw the various groups flying in formation, and moving as one towards a common goal. The happy faces with broad smiles and easy breathing told of how far these Sunbirds have come, and the sense of achievement were evident in the way they ran, and the pride they held with their chins up high. The sunny, but cooling weather made for a fitting run-past along the 13-18km route, sharing the same runway with many of the other running groups and friends.


As the Sunbirds recorded timings for their final test run and received their specially-designed pace bands, they crossed the bridge of The FatBird Nest, looking forward to a good race next weekend. All doubts and concerns about completing their respective marathons were wiped off at this Finale session. All that remain will be the 'skills' and 'conditioning' they have built up to accompany them to the battlefield. On race day, they will not run alone; the Sunbirds will fly in groups, guided by their Pacers and fellow pace-mates, with the sole objective of crossing that finish line in fine form. The Sunbirds are ready, and we can hear echos of 'GO, SUNBIRDS, GO!' in the air. And to that, we give a confident and resounding reply of 'Follow Our Pace, Win Your Race!'

Facebook Photo Albums from Mohan1, Mohan2, JacQ, SC, Dan, DO, AC
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Sunday, November 21, 2010

Ops Sunbird #10: Tapering Begins

.This is the period where all Sunbirds have been looking forward to...having done the longest training runs in the past 2 weeks, this weekend would have us begin to taper down and yes, rest and allow the body to recover some. The SCMS Race Expo also drummed up excitement in the lead-up to the Dec 5 race day, and many runners are already planning and signing up for marathons and ultra-marathons in 2011. That said, Team FatBird have also launched Ops Kookaburra to train runners for Gold Coast Marathon and also planning for Ops NightHawk to prepare runners for the Sundown Marathon 2011.
The sun was out early this morning, but compared with last week, the air was cooler and there were hints of wind along the running route. Having just come out from last week's experience, many Sunbirds were mentally and physically prepared for this morning's 24-28km run at target race pace. Most were careful not to 'rush' initially, taking their time to settle into pace and run as groups. A number of the Sunbird Running Guides and trainees were doing the Penang Marathon as their make-up (understatement) for this morning's LSD.

A few Sunbirds rightly opted to U-turn for 24km, choosing to run a good 24km distance rather than 'pushing' for the longer 28km. The front groups went on to do 28km, but even they were taking it at race pace, which set the correct tone for this tapering training. The Happy Group spent quite a long time to get some sun-tan and sugar-cane juice, but they looked cheerful (as usual) when they completed the 26km.

It was a good morning of training, and aside from a few reports of muscle-tightening, and muscle aches, the Sunbirds are generally fit-to-complete the Half and Full Marathon at SCMS. As advised by the trainers, this is the time to rest and let the body and legs recover from the toll of the past 10 weeks. The toughest part of the training and conditioning has been completed, and this is the time to lower the overall mileage by lots, and put in a couple of short runs at tempo and race pace to keep the engines well-oiled. Flight SUNBIRD SB10 flew great and had a smooth landing this weekend.

Thursday, November 18, 2010

Thick and Thin 2010

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Team FatBird is proud to be a partner and supporter of this amazing program:

Thick and Thin 2010

Climb Mt. Everest and K2 with Dan Mazur
Surf Indonesia and Hawaii with Jackson English
Save Lives with Dr. Dave Jenkins of Surf Aid International

Event site: www.equatoradventures.org

Get your tickets TODAY!

Tuesday, November 16, 2010

RUN GOLD COAST 2011

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RUN GOLD COAST


Running the Gold Coast Airport Marathon – be it for fun, for relaxation or achieving your personal best is a shining moment for every runner ! The fast, flat course runs next to the beautiful white, sandy beaches and Broadwater of the Gold Coast. And July is the perfect time to be on the Gold Coast for your run - the air is cool, crisp and refreshing !



OPERATION KOOKABURRA

Tourism Queensland, in partnership with Team FatBird is pleased to present “OPERATION KOOKABURRA”, a marathon training program designed to prepare runners to compete & complete the 2011 Gold Coast Airport Marathon.


A 6Day/4Night RUN GOLD COAST travel package will also be launched at the Singapore Sports Expo 2010.

For more information, please visit the “Gold Coast Airport Marathon” Booth C4 during the Singapore Sports Expo from 19th -21st November 2010.


Special Meet-Up Sessions @ SCMS Race Expo

Dates : Friday(19th Nov), Saturday (20th Nov) & Sunday (21st Nov)
Time : 2.00pm-4.00pm
Booth : C4, Gold Coast Airport Marathon booth
Singapore Sports Expo 2010 (SCMS Race Expo)
Venue : Singapore Expo Hall 5

Hear from Gold Coast Airport Marathon representatives, Team FatBird and seasoned marathoners as we share with you more information about OPERATION KOOKABURRA & “RUN GOLD COAST” travel package.

Email your queries and/or indication of interest in OPERATION KOOKABURRA to OpsKookaburra@teamfatbird.com, stating Name, Contact, Race Category.

See you, mate !


..........
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Sunbird Marathoner Volume 5: The Sunbird Road



The Sunbird Marathoners, video courtesy Sunbird Joe Tan


Sunbird Road, take us home,

To the place, we always train,
Eastern Flats, Mountains West.
For The Win, Sunbird Road!


Check Out More SUNBIRD Videos HERE!

Sunday, November 14, 2010

Ops Sunbird #9: The Longest One

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Sunbird Photos #9 by FatBird AC
Facebook Photos #9 by Sunbird Jacqueline

It was planned as the longest run in the 12-week marathon program, before tapering comes in ahead of race day. A large group of Full-Marathon Sunbirds and Pacers started earlier at 6am in a bid to complete the targeted distance of 36km before the sun comes up. The main group assembled at The Nest by 7am for the morning's briefing before setting out for the longest run in the Sunbird Program.

A number of Sunbirds were donning the training tops which they worked hard to 'qualify' for. Because the main group was smaller, we were flagged off as a group and immediately got down to testing out the FatBird Optimal Pace Strategy. The sky was cloudy, but the air was still and very humid. As usual it felt comfortable maintaining the pace for the first 10km. After a number of pace training sessions, the groups were able to fall into place easily, with the trainees running alongside Pacers & Running Guides in tandem.

The bigger groups are in the 2:30h Half-Marathon and 4:30h-5:30h Full-Marathon distances, with the 2:15h Half-Marathon and Happy Group (6:00h) making up the second largest group. The long stretch at the Coastal Road provided the 'mental challenge' of the day. At the U-turn shelter, many of the runners were already feeling the effects of the heat and humidity. Coupled with the long stretch of road and the rising heat from the sun, the target paces were taking a hit on the return. Recovery from last week's 33km were not really complete, and that added on to fatigue for many of us. It was a good challenge from then on to complete the longest run in trying conditions.

Visits to the toilets along ECP were the order of the final 10km, as the runners were dousing their heads with water in bids to cool down the over-heating engines. Walk breaks were thrown in to help bring down rising temperatures, which led to paces dipping by 15sec-30sec/km. The good base of the runners allowed them to continue moving on, albeit slower; such were the strong mental attitudes of the Sunbirds to want to complete the mission, regardless of the hardships being faced in the final kilometers. This will go towards building up the resilience and strength required for completing a marathon, even in difficult conditions.

The peak challenge of the day was having to go another 3km (after 33km) at The PlayGround support point. After taking iced-cold Gatorade and 100-Plus, with fruits and cakes to boot, it made for very strong resolve to want to finish the final bit. Many of the Sunbirds did complete 36km, with the bulk of the Full-Marathoners completing 32-33km. This must have ranked as one of the toughest run experienced for the Sunbirds to date, and congratulations go out to all who completed 18-21km (Half-Marathon) and 30-36km (Full Marathon).

With the longest run accomplished, we can officially declare Tapering to begin, surely good news to all of us who have put in so many long runs for the past 10 weeks. It will be a time of recuperating from all the stress and tiredness, including injuries sustained from the high mileage during training. All Sunbirds are encouraged to R.I.C.E. and go easy on the bodies from now, and to avoid doing too much ahead of race day. Preparations and stocking-up on race day essentials should begin to sufficiently prepare ourselves. Full-dress rehearsals will be conducted the final 2 training sessions to rehearse and iron out final kinks, and putting race day armor to final tests. The most important now will be to review the past training sessions and build up a good mental state for race day. SUNBIRDS ARE READY!
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Sunday, November 7, 2010

Ops Sunbird #8: For The Win, Sunbird Road

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Sunbird Photos #8 by FatBird AC

Facebook Photos #8 by Sunbird Jacqueline


The rain in the middle of the night chased away the slight haze that was accumulating in the evening. The early birds at The Nest had to roost for a bit longer as the rain continued unabated. By the time the main flock arrived, the rain had trickled down to 'run-able' levels, and the large turnout in spite of the rain was the only surprise of the morning....it could be that all have been preparing to put in their longest training LSD to date, and have been preparing for the past week in anticipation...so a little bit of rain will not a dampener in our spirits be.

Then there was the glee in collecting the Sunbird training top which the trainees have worked hard to attain, with a few parading their new 'feathers' and some even wore it for a dry-run..hehe. Group photo-taking was in parts as there weren't sufficient distance to capture the complete group. With already a few 'Pace' sessions in the bag, we started off as a group and had the various pace teams with their trainees fall into place within 1km. Aside from the run-walk strategies to be practised, there were minimal start-stop sessions and marshaling on the ground as all were adamant to run through their respective paces for as much as we could.

The last-minute route-change due to the weather added an interesting dimension to the session, with the various pace groups passing one another several times, cheering and encouraging one another. With the many pairs of eyes, there were a lot more motivation to keep running and focusing on achieving the training objectives. The weather was cool and breezy for the initial 2 hours of the run, which helped us glide through the first 15-22km on target pace. It was only when the sun came up did it put on a slight challenge to those 'warmed-up' wings. The Half-Marathoners were definitely enjoying themselves while the Happy Group was in fine form and cheery mood this morning. As we watched the various Sunbird pace groups running in formation, the notion of 'Birds Of A Feather Flock & Pace Together' seemed so apt a scene painted across The ECP.

The entire flock completed the run within flight limits of 4hrs, registering good improvements in pace and distance conditioning. Although the aches and muscle-tightness were apparent (as always in such long distance runs), most of the Sunbirds have completed their longest runs to date, and the endorphin levels were way high in a number of the birds. As we move into REDCON 2, it is most important to RICE from the long run and keep the engines well-oiled and systems maintained. Any tightness and defective parts would have to be treated and reconditioned. As we prepare ourselves for the longest run in 7 days, all Sunbirds are advised to rest, hydrate and fuel-up well.

Sunbird Road, take us home,
To the place, we always train,
Eastern Flats, Mountains West.
For The Win, Sunbird Road!
.

Sunday, October 31, 2010

Ops Sunbird #7: Recovery & Adaptation

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Sunbird Photography by Pacer Toh

In spite of the weekend activities, 100 Sunbirds turned up for the recovery and adaptation phase this weekend. There a quite a number of runners who have returned to ECP, with a couple of running groups seen in action, preparing fervently for SCMS.

The briefing was started on time and kept to the essentials of pace training and pacer introductions. All were ready to do their thing, and on the flag-off, headed out for their 15km, 26km and 30km of steady-paced LSD. The weather was fine, with a tad of sunshine, albeit with a fair amount of humidity.

The runners started out more conservatively this morning, allowing them to build up and maintain a sustainable pace throughout the run. It was evident throughout the run that we were getting stronger and running with a plan in mind. The run was made more interesting with chit-chats and seeing familiar faces and friends, all focused on committed to their respective training plans. The finish was 'sweet', with many supporters and photographers at the end point welcoming us back.

At this stage of training, incidents of tightening muscles and aching feet were more evident as the mileage increases and the 'conditioning' is built up. With 6 weeks to the big day, all Sunbirds will be bracing themselves for the longest run in 2 weeks and beginning to incorporate the Optimal Pace Strategy into their marathon build-up. We have now to diligently do the
'after-run homework' to keep the engines well-oiled and in good condition to. We now prepare ourselves for the second-longest LSD in the program next.
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