Now in its 8th year, Singapore’s largest night marathon – Sundown Marathon looks set to redefine the art of night running in 2015. You can look forward to another trailblazing running festival and yet another exciting night running event. Secure your place to earn the official ONH15 training and finisher tops as a mark of your successful journey in Operation NightHawk 2015 – our tried and tested 12-week structured night training program to help you Conquer The Night & Beat The Sunrise @ The Sundown Marathon!
Operation NightHawk delivers great value with structured training sessions, enhanced equipping discounts to provide you the ultimate night marathon training experience.
OPERATION NIGHTHAWK – Comprehensive Marathon Training Package price inclusive of: 1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Night Marathon Training Program. • Heart-Rate & Pace Training sessions. • Weekday tempo and Weekend long runs with the group • Workout sessions focus on building strength and endurance for the HM and FM distances, with a good mix of tempos, hills, repeats, trails, coupled with weekend LSD and pace runs. • Experienced Marathoners and Pacers leading and guiding the runs • Information and tips on Managing & Preventing Running Injuries, Running Performance, Sports Nutrition. • Isotonic Drinks/Refreshments after long runs. 2. A New Balance “OPERATION NIGHTHAWK” TRAINING tee FOC 3. A New Balance “OPERATION NIGHTHAWK” RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions). 4. A one-time 50% kit-up discount of New Balance apparel, shoes, products. 5. Special discounts on sponsors’ products like nutrition, hydration systems, foam rollers 6. eCertificates/Awards of completion/achievement.
* FatBird Membership Card holders and Past FatBird fee-paying trainees enjoy discounted pricing
Training will begin on 10 April 2015for successful applicants. Click HERE for Training Dates/Schedules for your planning purposes.
Monday (FatTrim/Recovery @ Sports Hub) 6:45pm-8:15pm
OCBC Square (Outside Sports Library) Free-To-Join with baggage drop and post-run drinks Monday (FatTrim/Recovery @ Sentosa Boardwalk) 6:45pm-8:15pm
Sentosa Boardwalk (Boardwalk just behind Vivocity)
Free-To-Join with baggage drop and post-run drinks Tuesday (TempoBird @ Central/CBD) 6:30pm-8:00pm
FatBird Statue @ UOB Plaza Free-To-Join with baggage drop and post-run drinks Tuesday (FatTrim/Scenic @ Sentosa/Boardwalk) 6:45pm-8:00pm
Boardwalk behind Harbourfront Free-To-Join with baggage drop and post-run drinks Wednesday (PowerFLIGHT @ West/LabPark) 6:15pm-7:30pm
Labrador Park MRT (Wooden Shelter) Free-To-Join with baggage drop and post-run drinks Thursday (TempoBird @ Central/CBD) 6:30pm-8:00pm
FatBird Statue @ UOB Plaza Free-To-Join with baggage drop and post-run drinks Thursday (TempoBird @ Sentosa Beach) 6:45pm-8:00pm
Beach Station (outside Coffee Bean) Free-To-Join with baggage drop and post-run drinks Friday (BaseBuild LSD @ ECP/MR/MF)+ Night Long Base/Pace Runs Paid Program – write to email@example.com for enrollment Saturday/Sunday (BaseBuild LSD @ ECP/MR/MF/SH)+ Day Long Base/Pace Runs Paid Program – write to firstname.lastname@example.org for enrollment Sunday (Easy Run @ CarFreeSunday) 7:30am-9:30am (Every last Sunday of the month)
National Gallery (near Parliament House) Free-To-Join with baggage drop and post-run drinks
+ These runs are part of (paid) structured marathon training programs. Look out for their registration on the FatBird facebook or blog. ++For details of FATBIRD RUNS, email email@example.com or call 83283585.
ADVISORY: You are responsible for yourself and your property for all Team FatBird run sessions. Team FatBird and its members shall not assume responsibility or liability for any loss of property, injury, damage, accidents, death during the runs.
We feel the deep sadness and grief on the passing of the founding leader and father of Singapore, Mr. Lee Kuan Yew. A man whom we all held in utmost respect and regard for his lifelong dedication and contributions of leading Singapore from a humble town to the metropolis it is today.
Our utmost appreciation and gratitude to you, Mr. Lee, for this prized legacy which all of us will hold dear forever in our beloved city, country and home! ?
Parkland Green @ ECP provided the base for a fitting finale to Ops Falcon, where we congregated at the newest training location we will be using for many of our upcoming Ops Nighthawk marathon training sessions as well.
The Falcons turned up for their finale tune-up and preparatory pace run on time and in high spirits. After going through their warm-up rituals individually, the groups got their tapering runs of 13km (HM) and 18km (FM) underway to cloudy skies.
Although the sun was blocked by the mild haze, the air was warm and humid, adding in a slight bit of challenge for the conditioned Falcons. Final tests of shoes, equipment and hydration/nutrition plans for race day were executed while maintaining optimal pace throughout the tapering distances mandated.
A few Falcons returning from injury and flu were also putting in runs according to their adjusted goals and paces – although they might not be in the best condition to fulfill their original objectives, these Falcons still hoped to do their bests for their respective revised targets.
It was smooth sailing for most of the groups who completed their requirement in good form. During the debrief, advice was dispensed to the Falcons who have had tightening muscles to do more stretching and myofascial massages to get their running muscles more supple and in shape for the race.
The 11 weeks of training have seen many Falcon trainees grown from strength to strength as well as being more matured in terms of handling their efforts and paces to meet their desired race outcomes.
It was a pleasure for Team FatBird trainers and pacers to have provided guidance to such a committed ad dedicated flock. We are confident that each and every Falcon will fly with confidence and pride come Sunday 29 March to achieve the best results their structured marathon training have positioned them to be. The Falcons Are Poised For A 2XU Performance! Photos from FatBird Chin
With less than a month to race day, The Falcons came into Week #9 to test out their race readiness after the past 8 weeks of base building and strengthening.
The Half Marathoners were taken through a pre-race warm up routine while the Full Marathoners went straight into their 29-35km long run at optimal pace (a couple of seconds/km faster than marathon race pace).
The Half Marathoners were flagged off together after their warm up to ready them for the trial. They immediately settled into optimal pace which was made more achievable after a good warm-up.
The first half of the run was well managed with most of the Falcons keeping to Optimal Pace under the skillful guidance of their trainers and pacers. The second half of the run was more challenging with the faster optimal pace as well as the sun’s heat beating down on the trainees.
A few had the opportunity to test out their refuel systems through energy gels and gummies which provided the energy required to sustain their PB pace through to the finish of the 21km distance.
Those who did not have sufficient fuel stores (either due to not having a sufficient breakfast meal or not replenishing with energy gels mid-run) slowed down after 13km as more effort was required to sustain optimal pace.
In spite of the challenges posed, quite a number of Falcons scored their Personal Bests for Half Marathon during this trial session, with one trainee beating her own PB by a massive 5min.
The Full Marathoners were very consistent with their pacing and were able to maintain pace for up to 29km, with about half of the trainees wanting to go up to 32km-35km. The trainers were game enough to run along with the determined trainees, allowing them to complete the objectives they set out to meet.
80% of the Falcons completed the trials and training by 10am, mostly with good timings to show – this will provide them with the confidence for a good race on March 29. With 2 more weeks of training left, there is still time and scope to tidy up loose strings and make adjustments for a better race effort and performance.
The Falcons flew with confidence this morning and are looking forward to their tapering from next week. Although the distance will be lowered progressively for better recovery and race readiness, the training and runs will be done at optimal pace intensity through to race day to ensure sustainable speed and muscle readiness for that PB effort. The Falcons Flew High @ Optimal Pace Trials Photos by FatBird Chin