SMRT-FatBird Circle Line Weekenders

SMRT Circle Line brings you closer to nature! - Get ready your running shoes and ez-link card to explore scenic enclaves and terrain around the new Circle Line MRT Stations of Labrador Park, Telok Blangah and Pasir Panjang in a series of weekender social group runs brought to you by SMRT and Team FatBird!

Distances of 12km - 18km to cater to a broad range of runners of different abilities. Shorter distances of 5km-8km are available for those who like to brisk-walk instead.
This is a social group run at a sight-seeing pace of about 7-9min/km. Stops will be made for re-grouping and photo opportunities.

**Scenic Highlights**
- Labrador Park
- Henderson Waves
- Canopy Walk
- Telok Blangah Hill
- Kent Ridge Park
- Mt. Faber Hill
- Bukit Chandu
- Horticulture Park

1. CLICK For Details and Free Registration. Once there…
     a. Click Enter Now menu item to enter your info
     b. Leave the Share On Your Wall checked to share with your friends and family about this event
2. RSVP HERE to indicate your attendance

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Team FatBird Running Vest 2011: Order Yours!

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CLICK TO ORDER NOW!

The TFB Running Vest 2011 In Action

Model & Size: CLICK HERE For Sizing Chart! ##

## Note that the sizing for this model are smaller than the typical Asian-fit tops


Member Discount Codes:
[TFB1009] TFB Member (i-Run Marshals, Running Guides, Pacers, Training/Support Crew)
[TFB1008] TFB Trainee (NightHawks, Kingfishers, Sunbirds, Kookaburras)
[TFB1007] TFB Runner (i-Runners, U Runners, Weekenders)
[TFB1006] TFB Partner/Associate
[TFB1005] TFB Friend (SgRunners, SAFRA Runners, Nike Runners, NB Runners, MR25)

Send all enquiries and feedback to teamsales@teamfatbird.com

CLICK TO ORDER NOW!

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ST Article: On The Double

.A Marathon Guide: Straits Times, Sep 26 @ Mok Ying Ren

A nice article by Singapore's top marathoner, Mok Ying Ren, on the importance of having more easy long runs to prepare for the marathon. Thanks Mok for giving mention to Team FatBird (http://www.facebook.com/Team.FatBird) as a friendly group that is great for beginner runners :)

FatBird SC Lim @ Wan Bao

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Team FatBird member SC Lim in the Lianhe Wanbao news. From a diabetic to one who is running marathons, not only in Singapore, but international as well. This 63-year old helps out regularly with FatBird runs and marathon training, leading and guiding a group of 'Happy Runners' to pursue an active and healthy lifestyle.

FatBird SC Lim @ Lianhe Wanbao 18 September 2011

Lianhe Wanbao 18 September 2011

Chinese title: 《63岁糖尿病患者也能跑马拉松》
English title: 63 year-old diabetic runs marathons

Brief translation:
You cannot tell by looking at Mr S C Lim (63, business consultant), who looks healthy now was once a diabetic who could not run more than 3km.

When Mr Lim was diagnosed with diabetes 15 years ago, he was unable to keep the condition in control despite heeding his doctor’s advice and strict dieting. He knew that he lacked exercise but had no motivation to start.

At the start of 2009, he came to know about the i-Run programme organised by the Health Promotion Board. As the programme is conducted near his office, he made up his mind to change his lifestyle and started running.

Mr Lim said, “I chose running because it is very convenient. All you need is a pair of running shoes and you can start running anywhere. However, regardless of what exercise you engage in, you need to persevere and enjoy it. Do not look upon it as a chore.”

Mr Lim currently runs 4 times a week. To him, the toughest was when he first started to run. He needs to reduce his activities at night and wake up at 5am.

As a result of his diabetic condition, he will usually start running one hour after he has taken his breakfast. “Sustaining this activity for long term is not easy. After joining the training programme, I got to know a group of running enthusiasts. Everyone will run together and keep to the promise of completing the run.”

Recently, Mr Lim participated in the annual SAFRA Singapore Bay Run & Army Half Marathon. “With my running companions, we can encourage each other along the way, making the run more enjoyable. After the run, we can have a meal together. After I started running, I also went to many different places with different scenery for my run.”

From the 3km he first started off to the 10km runs now, Mr Lim has went to Malaysia, Australia, etc to participate in various marathons.

Besides knowing more friends through running, his health, sleep quality and diabetic condition have all improved.

He suggested that those with diabetes or long term conditions should take more notice of their body condition while exercising. Once the body is not feeling right, do not force yourself to carry on. Mr Lim says that this is not to force you to stop but exercise with care.
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OSB11 Week #2: Rolling Hills & Trails

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Photo Gallery from FatBirds CK Chin, AC Leong

A few days before the slated training run of 14km-26km along trails and rolling hills, the Ops Sunbird 2011 Pacers & Running Guides were already concerned with marshaling and guiding the 150 trainees, comprising of about 80% who were new to the MacRitchie Reservoir (MR) Park enclave. With special attention paid to key junctions and following a strict Basebuild pace for each of the 4 groups, they were able to pull off a splendid job of bringing all the Sunbirds back within regulation time...excellent!

To many of the Sunbirds, MR was a place they would normally go for strolls along the nature reserve, or visit the Tree Top Walk. This morning, most of them had their maiden runs, and a long one at that. Some of the Sunbirds claimed it was one of the toughest challenges they had to go through, but were pleasantly surprised they conquered the fear demons and did very well. By 7:15am, the majority had already arrived, registered and were ready for the training and safety briefing. Each of them had the good opportunity to meet up with their respective Pace/Run Group leaders for a get-to-know-one-another and a short brief of the routes.

As the trails were narrow, the Sunbirds kept to one side in accordance to good trail-running etiquette, allowing other runners to overtake on the right and those running from the opposite direction. By the time they exited the 4km Northern Trail, most Sunbirds decided to pull back the pace as they uncertain of what else might lay ahead. They were glad to hit the roads, and were able to cruise along at their training pace all the way to Casuarina Road. The HM folks turned back and found that the return was a lot more challenging than the initial 7km, when their lungs and legs were a lot fresher. The FM continued from Casuarina and moved onwards to encounter the rolling country of UPR. Those who were able to make it earlier headed for a breather along the 3km to-fro aircond route.

Group 1 did 2 laps of aircond route, while Groups 2 and 3 managed 1 lap. The return back along those rolling hills was not something many relished, but nonetheless, they did well to get out of UPR pretty much intact. There were nary a sign of walking, just making intermittent toilet stops for water. As expected, the walking started on the reverse upwards along Island Club Road...that is one that will stretch even hardy and experienced runners. The Sunbirds' resolve was very strong, and they too overcame that with gumption.

The final 4km back along Northern Trail posed more challenges of rocky ground and rolling terrain, especially when they had already covered about 18km-22km up to that point. The training pace was maintained well throughout, and within 3hrs, the Sunbirds had completed their second long run, an accomplishment they can be proud of for sure. It was nice to have all gathered on the wooden platform for a debrief over isotonic drinks and bananas. Because of the Kit-Up briefing we had to attend, we concluded the session by 11am, much to the delight of the tired birds :)
Congratulations to all who made it back through this challenging trail and rolling hills combo! The Sunbird Pacers & Guides were in good form, showing the way and motivating the trainees to complete the grueling course. The Sunbirds have moved one notch up, and will get only stronger going into weeks #3-4 of training.

Sunbirds, Sunbirds, All The Way!

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Ops Sunbird 2011: Baptism Of Wind

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Operation Sunbird 2011 kicked off to a wonderful start in fine, cool, windy weather....the kind just perfect for doing LSD (Long, Slow Distance) Runs. In spite of the weekend races and the onset of gloomy weather (at first), it was still a respectable turnout of nearly 150 runners.

With a well-oiled Sunbird Crew, registration, baggage, tee-shirt sizing and logistics went pretty smoothly for the Sunbird trainees. As with most Team FatBird's training operations, the initial sessions are peppered with pre-training and route briefings, administration and team gear matters inclusive. These Sunbird trainees looked a fitter batch this round, most of whom have some Half-Marathon and Marathon experiences under their fuel-belts ;)

Without giving too much away in terms of their training, it was a respectable 13km-24km Basebuild LSD that was accomplished by a highly-spirited bunch of runners. The positive attitudes displayed and the willingness to follow training protocols closely will surely bring these Sunbirds a long way into their marathon endeavours. Many of them have come well prepared, resulting in the effective training run achieved at the end of 2.5hrs.

A good round of sharing ensued in the lawn area, as the Sunbirds downed Gatorade mix and munched on their post-run refuel of bananas and nutrition bars. As we prepare for the following sessions, the Sunbirds will need to gear up on proper running shoes, hydration and fuel systems, as well as adaptive recovery management to ensure a smooth journey to race day in 12 weeks. We went away from today's run feeling proud and satisfied for having successfully started with marathon preparations, and we can only look forward to an exciting training and racing journey ahead with the Sunbirds & FatBirds.

OPS SUNBIRD 2011 - Follow Our Pace, Win Your Race!

Sunbird Photo Slideshow @ CK CHIN

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TFB @ TODAY WEEKEND 04-Sep-11

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Coverage of Team FatBird and Ops Kingfisher training for Army Half Marathon in the TODAY WEEKEND edition, 4 Sep 2011. It gave a good overview of the increasing participation in local marathons and the various avenues such runners can tap on for their marathon training needs.

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Army Half Marathon 2011

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Facebook Photos from CK CHIN, FREDERIC, MOHAN, HappyFeet DO

The Kingfishers gathered alongside FatBird Runners and friends at the Esplanade Amphitheatre 4:15pm for the largest half marathon in Singapore - The Singapore Bay Run & Army Half Marathon. Spirits were high although many did not have much sleep as the start of the race at 5:15am made it a requirement to wake up at about 2:30am.


After a round of group photos, we went for the final portaloo session before making our way to the start-line at 4:50am. By then, the crowd were all excited and ready. The route this year have been nicely modified to one which does away with the ECP stretch, and instead went through rolling slopes and the Tanjong Rhu area. The drinks support and run atmosphere was great, and that in part contributed to the outstanding performances of 80% of the Kingfishers who recorded their personal bests.

The majority of our runners finished the Half Marathon in 2hr45min or less, an achievement which lent weight to the trainees' commitment and dedication to all the strength and speed training sessions. We have a lot of fast FatBird runners who did their PBs in very fast times (1:30h-1:50h) as well. Overall it was a successful outing for Team FatBird, especially the Kingfishers.

We spent the rest of the post-race morning gathered at the Tan Kim Seng fountain to exchange congratulatory well-wishes, stories of the morning's events as well as lots of group photographs with the nice finisher medals and victorious shouts. The Kingfishers have passed the final test with flying colours @ The Bay! Well done, and we will see you @ Ops Kingfisher and AHM 2012.

Official Race Results HERE!

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TFB @ TODAY 01-Sep-11

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Very good coverage of the recent Gold Coast Airport Marathon in July by Ansley Ng of The TODAY papers. A big group of Singaporeans (210), ranging from top Singaporean marathoners like M. Rameshon, Mok Ying Ren, Ashley Liew, Vivian Tang, Ben Tan, to runners from running groups like Team FatBird were there for a RUNcation - Fly To Run, Stay Behind For Great Fun!

CLICK To Read Online Version

Excerpts from Page 1:
This year, the race drew 24,700 participants across several categories, from a 2km kids race to the marathon. Just 5,000 people ran the whole marathon.

Explaining the benefits of a race with fewer runners, M Rameshon, a former national long distance runner and an adjunct associate lecturer at Republic Polytechnic, said that in crowded races, a lot of energy is spent sidestepping and overtaking people.

For example, the Berlin marathon - another famously flat course - has many turns, which can be a chore to do battle with a larger number of runners, he said.

"And the weather here is stable, unlike in London or Berlin, which have unpredictable weather," added Rameshon, who was at this year's race to support his protege Ashley Liew.


Excerpts from Page 2:
This year, more than 100 Singaporeans descended on the tourist belt of Surfers Paradise and in the areas of Southport to better their running times. Many are members of popular running club Team FatBird.

IT consultant Gan Yit Koon, who joined the Team FatBird tour group, shaved 14 minutes from his personal best of 4hr 35min, which he clocked during last year's Standard Chartered Marathon Singapore.

"The weather really makes it comfortable to run," he said.

"There is a great camaraderie among those who are here because they have stuck with each other and had been training together for 12 weeks now," said Anthony Sum, the group's founder.

"They have completed many races overseas but many of them like to come back here. Many get their personal best (times) here."

However, it wasn't just the weekend warriors who were here to perfect their timing. Local running ace Mok Ying Ren, taking part in his fourth marathon, was trying to break Singapore's national record, but fatigue in the last few kilometres caused the medical student to come in 13th overall with a time of 2hr 27min 5s, some three minutes shy of the record.

Other prominent Singaporean runners at this year's race included Vivian Tang - one of the country's top female runners - who ran the half marathon; and Dr Ben Tan, president of the Singapore Sailing Federation, who ran the marathon as part of his training for the New York Marathon in November.


CHECK OUT additional COVERAGE and REPORT Of Team FatBird's Gold Coast Airport Marathon experience

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TFB @ MyPaper 31-Aug-11

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CLICK to read the online version of this page in MyPaper.sg

A nice article from Zhanting of MyPaper about the growing popularity of running marathons in overseas countries. Team FatBird was interviewed about our recent foray with a large contingent of Singaporean runners to the Gold Coast Airport Marathon 2011. It also has good coverage of who and why Singapore runners and families are attracted to such overseas races.

CLICK to read the online version of this page in MyPaper.sg

CLICK for additional COVERAGE and REPORT Of Our Gold Coast Airport Marathon experience

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OKF11 Week #6: The Kingfishers' Feast

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Facebook Photos @ Frederic Toh
More Facebook Photos @ AC LEONG

They were treated to a feast fit for King-fishers. Decked out in what would be their 'Sunday's Best', the Kingfishers were all well versed with their routines and expectations at the track. Still, they were in for some evening delight as the menu unraveled for a tasty meal.

Photo Slideshow @ CK CHIN

Appetizer was served with a version of the 'Magic' Mile just to get a good feel and commit to muscle memory the element of speed in the upcoming half marathon. Since we were already entering the final phase of training, and to set the correct tone, we were to take this 1.6km routine at a slightly slower pace than what we would normally do during speedwork sessions.

There was'nt much of a break before the main course was served. It was divided into 2 halves, 'cooked' slightly differently in terms of the 'heat' element. The first deck of 800m sets was to be consumed at no faster than 10km pace, with short rests in between. These the Kingfishers lapped up with such enthusiasm that a number of them actually swallowed too fast initially, forgetting to chew. Fortunately, they were able to stabilize and maintain a good pace by the second set.

The second half of the main course also comprised of 800m sets, but this time complemented with 'floats' to engage their sense of pace, recovery and to build up the propensity for lactate clearance. Those who devoured the first portion of the meal too quickly would find this second portion harder to swallow, as attested by one of the guest runners (he used to be a 2:55h marathoner) who found the floats interesting.

The Kingfishers maintained a good tempo to finish the main meal just ahead of the final horn from the stadium. They did it well with more 'spares' in their tanks, and if required to go for a few more floats, would not cause indigestion nor much discomfort. As we do have a race coming up, dessert was cut down to avoid any piling on of unnecessary weight. We will serve that next time when we have visits to the track again.

The Kingfishers are speed and strength ready!

We wish them Speedy Success @ AHM/SBR 2011.

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OKF11 Week #5: HM Time-Trial

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Facebook photos by AC, FREDERIC

With just 2 weeks to go, The Kingfishers put together all that they have built up in terms of base, strength and speed, to unleash in a 21km time-trial. With a relatively injury-free foundation up to this stage, the Kingfishers looked good to perform at their optimum race pace.

By now, most of the runners were well versed with the training procedures and methods, and only a short pre-run briefing was required to set the tone for the morning's run. The runners lined up alongside their respective targeted pace groups of 1:45h, 2:00h, 2:15h, 2:30h and 2:45h, and started off as a unified flock.

Within the first 2km, the paces were settled and the various groups fell into their groupings with a certain steady rhythm and beat. The hot weather brought on some challenges to increase the difficulty levels. Those that did not bring hydration had to rush to the intermediate toilet and vending machines to get cooled, but not stopping for too long as to break the good momentum. After the U-turn, the heat went up a notch higher, and a few Kingfishers were finding the strain.

However, there was no sightings of walkers nor even too much of pace-dropping. Target pace was maintained by most, with the reliable Running Guides sweeping the respective pace groups. The trainers could see the enhanced 'hardiness' of these trainees who had just come on-board barely a month ago. They were running like experienced racers, knowing when to hydrate, fuel-up and maintaining reasonably good running form.

The majority finished within 2:30h, with the final group completing in 2:45h. If this time-trial can be used as a reliable indicator of race day performance, many Kingfishers are looking at bettering their personal targets, baring any unforseen circumstances. Most had completed 80% of training, and were happy to receive their hard-earned Team FatBird PowerFLIGHT finisher vests. In the coming week, we will be tapering off (interspersed with specific speed & strengthening) to rest and adaptively recover for race day.

The Kingfishers Are Ready For The Bay!

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OKF11 Week #5: Romancing The Hills

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Photo Slideshow @ CK CHIN

We are 2 weeks away from AHM 2011. With the strong base built up over the past few weeks, the Kingfishers were brought to a relatively new training area for all to 'Romance The Hills'. Many of whom who were not so familiar with the area were subsequently surprised to learn of some relatively challenging rolling hills in the area.
The Kingfishers not only impressed the trainers, but even went on to surpass their own expectations. To say the run was hard was probably an understatement....it was not to be trifled with and certainly not something for the faint-hearted. Trainees were advised early on to have some good fuel in their tanks prior to attempting this training routine...and they were sure glad they did.

After a 3km run-in to the training ground, the trainees were broken into 3 groups, and began immediately on their quest around the rolling hills circuit with a time limit of 50minutes. TempoBird pace was engaged as part of training requirements, which the Kingfishers went on to fulfill remarkably well.

At the end of 50min, all did anywhere from 4-6 laps of the 1.4km loop. I recall vividly when I did this years ago, 3 laps were all it took to make me feel faint. The tenacity of this bunch of Kingfishers showed that they have a strong base and what it takes to meet their AHM targets in a few weeks time. The coming race-pace LSD will determine what they are capable of, and most are looking forward to it. With confidence levels having been boosted by the recent strengths at training, the Kingfishers are looking good for the money. The main emphasis now is to ensure adaptive recovery kicks in and keeping ourselves injury-free ahead of the big race.

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FatBird Weekender: Western Hills & Plains Explorer

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Facebook Photos from CK CHIN, AC LEONG, KIM LAI1, KIM LAI2, RICHARD, TICK HOCK, MIN

In the midst of our busy training schedules, we managed to get-together for a FatBird Weekender Run in the Western Hills region this beautiful Sunday morning. FatBird Weekenders are a good way for our runners to go sight-seeing different parts of Singapore, often venturing into scenic trails or hills, and getting to know new friends and catch up with old ones, all sharing a common passion for running...a meaningful venture that brings us together as a community and foster healthy friendships and ties.

We had quite a good turnout this morning, with many runners coming from the East, North, North-East and Central. Quite a number were new to the western region in terms of running routes, and had been looking forward to do this weekender. We had originally mapped a 15km route, but because it was so much fun, ended doing nearly 18km worth of rolling hills and plains.

The first objective, Mt. Faber Hill literally took our breaths away, with the rather steep climb to the top, as well as the scenic views from the mountainside. We made a quick stop before moving onto Henderson Waves, leading us to yet another hill feature, Telok Blangah Hill. For many. It was the first time for many up the hill, with the flora and fauna capturing their attention as they snaked around the lush greenery.

After the Hills, we made our way along Depot Road, and then into the Canterbury Estate (Plains). The rustic beauty of the place, dotted with large colonial houses, guarded by large dogs, captivated all of us as we made our way through the quiet and posh estate.

Although it was tricky running through the private enclave, we managed our way with the help of FatBird Running Guides, who were always on hand to show us the way, take photos, chit-chat with us, and even introducing location highlights to us....it felt like a private tour, although we had to carry our legs instead of being seated in a vehicle.

We came out from Canterbury Estate at 9.30am, and with sufficient time, we ventured up to Kent Ridge Park Hill (yet another hill :)) via the snaking 'mini-Lombard' walkway and steps, finally bringing us to the lone cable car that was parked near to the water point. Some almost believed we were going to take the cable car back, only to realize later it was a hoax when they found no cables attached to it. We married-up with an earlier group that had gone to Kent Ridge Park directly, and then proceeded to Horticulture Park, making a very minor detour to the Canopy Walk for a nice view of the vast piece of green field in front.

A run through of the Horticulture Park to smell even more flowers before we made our way (along rolling terrain) back to the SAFRA ClubHouse. Various Garmin and Polar meaurements confirmed the total distance we took to be 17.5-17.9km. With the rolling hills factor, the effort expended was surely more than 18km.

It was no wonder some of the runners were running near empty on their fuel-tanks, and all they could think of then was what fuel to reload their tanks with, and many swore they could eat a cow :D The FatBird Runners were happy they came for this weekend explorer, and while initially apprehensive, all the worries were gone when they have finally completed the challenging adventure...all because they had so much fun along the way.

We would like to thank all who partipated in this FatBird Weekender, and also your patience and helpfulness in making this another successful team outing. We will try to look for opportunities for another weekender to be scheduled...highly likely to be one of the public holidays for a Holiday Weekender. To be informed and updated of future Weekenders, do sign up for the Weekender Runs HERE and LIKE The Weekender Facebook Page. Till the next FatBird Weekender...

FatBirds Like To Run, FatBirds Know How To Have Fun!

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