Sundown Marathon 2018 – Lead Up Run #1

Sundown Marathon 2018 – Lead Up Run #1

As part of preparations for Sundown Marathon 2018, Sundown Organizers have tasked Team FatBird to organize a series of 3 lead up (training) runs led by the Official Sundown Marathon Pacers to help Sundown Marathoners with training and pacing for a good run on race night.

There was a good turnout for the first lead up run session of 12km for Half Marathoners and 22km for Full Marathoners @ Rhu Cross (Below Sheares’ Bridge) on Sunday morning.  The team from HiVelocity, Pocari Sweat and Sundown Pacers were out in full force on site to support the 100+ enthusiastic runners who sacrificed their Sunday morning sleep-in for some serious buildup training towards their Sundown Marathon targets.

After registrations, the participants were allotted their respective Pace groupings to meet their respective Pacers.  Team FatBird conducted the training and route briefing before the Sundown Pace Group Leaders led the participants on a 10minute dynamic stretching and running drills to activate the important running muscles.

The participants were raring to go after the good warm-up session.  They were flagged off in groups with their respective Pacers to the whistles of encouragement by the Organizers.  As they approached ECP via the Gardens connector, they were mindful of the training objective of this lead up run – a faster-finish long run starting at Basebuild Pace (Marathon Pace+20s) for the first half of the distance, and transitioning to Marathon Pace (MP) on the return to the finish.

The different Pace Groups of Half Marathon (2:00h, 2:15h, 2:30h, 2:45h) and Full Marathon (4:00h, 4:30h, 5:00h, 5:30h) were running in unified formation led by the Sundown Pacers.  There was a hive of energy and an air of confidence in their running, all looking very strong indeed.

As they passed the 2 intermediate hydration points with Pocari Sweat isotonic and water, the runners took the opportunities to re-hydrate and replenish electrolytes while taking very little stoppage time in order to maintain their target paces.  All the pace groups did well to keep to their respective tight-knit formations as the HM participants turned back for the finish at the 6km mark (C4 Shelter).

The FM participants continued on towards PA Campsite (22km U-Turn).  On the U-turn, all the pace groups shifted into higher gear and transitioned into a faster pace (Marathon Pace) and maintained their effort and paces all the way to the end point.

The Lead Up Run participants were duly rewarded with Pocari Sweat drinks and bananas upon completion to replenish their electrolytes and some carbs and protein to kickstart the recovery process.  Special Sundown towels were also given to runners to soak up their perspiration of a good workout.  The 10min static stretch conducted by Pacer Trainer Beverly for all participants was enjoyed with a sense of satisfaction.

A short debrief along with some tips of pre-race and post-race nutrition, marathon training buildup was conducted by Team FatBird trainers.

The session was completed with a Pocari Sweat lucky draw which had 3 lucky participants walking with interesting prizes.

All the participants and Sundown Pacers will now look forward to the second Lead Up Run on 31 March @ Sports Hub.  It will be a night run covering another part of the Sundown Marathon route to better condition and prepare Sundown Marathoners for the night race.  Those who have registered for the Sundown Marathon and are keen to leverage on the lead up run training sessions can get more information and registration HERE!

Photos from FatBirds Therese, Rand

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2018 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon Training Week #2 – Night Long Run

Sundown Marathon Training Week #2 – Night Long Run

The NightHawks were at MacRitchie Reservoir for week #2 of Sundown Marathon Training by Team FatBird – this week it was their inaugural night training run at the Mystic Reservoirs route.

The Sundown Marathon being a Night Marathon race require that Night Long Runs are a key component of a structured training program for conditioning and preparing marathoners to perform well in the different set of challenges presented by running in the night, especially in the humidity of Singapore.


Week #2 of Sundown Training saw the NightHawks embark on their first of a series of 6 night long training runs.  The mission for the NightHawks were to cover the enchanting Reservoir routes of 15km (HM) and 24km (FM) in a faster-finish long run.

The trainees along with the Sundown Pacers were to pace themselves from BaseBuild Pace in the first half transitioning to Marathon Pace on the return of the run in their respective pace groups of varying target marathon goals.

The cool and windy night made for very comfortable running along the forested-flanked roads covering MacRitchie, Peirce and Seletar Reservoirs.  Armed with light-coloured apparel, lights, whistles, the various pace groups were quite visible and attractive as they moved through the darker parts of some of the routes.

When the final group (5-hour) returned back to the start point at MR Amenities Centre, it was well within the 3-hour time-on-feet maximum.  The various pace groups, led by experienced marathoners from the Sundown Pacer team, did very well to hit the right pace targets given for the night training.

Overall, it was a very smooth and effective night conditioning training for all NightHawk participants – it was all evident in the pacing and completion times, management of effort, as well and a sense of giving a solid effort without feeling drained by the workout.

The NightHawks and Sundown Pacers were given a debrief as well as some preparation tips for their first test of their pacing abilities at next weekend’s first Sundown Marathon Lead Up Run.

We look forward to having Sundown participants join Team FatBird and Sundown Pacers for their first training run (out of a 3-part progressive build-up) in their training journey towards achieving their targets on race night.

 

The NightHawks Aced The Mystic Night Run Training!

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2018 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Ops NightHawk 2018 Off To A Smooth Start

Ops NightHawk 2018 Off To A Smooth Start

Operation NightHawk 2018, Team FatBird’s 12-week structured night marathon training for Sundown Marathon got off to a smooth start with a night long run at the Sports Hub.

There was a good mix of returning trainees as well as new participants joining in FatBird training for the very first time.  Together with the Sundown Pacers, the NightHawk trainees were brought though their HM and FM training at BaseBuild Pace with steadfast feet.

The aim of Ops NightHawk to to build up a good foundation for the participants to do a very good timing at Sundown Marathon, focusing on improving the key pillar of running economy with Team FatBird’s flavour of progression long runs at BaseBuild, Marathon and Optimal Paces.

In addition to building the speed endurance of the participants, weekly tips in various running topics like heart-rate training, running form, hydration and fuel planning, active rest and recovery will be dispensed to strengthen the marathoners’ arsenal of capabilities to perform at optimal levels.

The short BaseBuild runs of 13km (HM) and 21km (FM) led by NightHawk trainers and Sundown Pacers were completed on target.  The first training ended with a debrief and guidance on the weekly mileage and parameters required for training to do optimal sub-4h, sub-4:30h, sub-5:00h marathons.

In Week #2 of training, the NightHawks will be running the MacRitchie Reservoir route in the night, in their progress to building up a solid foundation of marathon mileage.

 

When Dusk Comes, The NightHawks Emerge!

 

Photos By FatBird Chin.

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2018 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Gold Coast Marathon 2018 – Running Clinic

Gold Coast Marathon 2018 – Running Clinic

As a prelude to Ops Kookaburra, Team FatBird’s 12-week marathon training for Gold Coast Marathon 2018, a 2-hour running clinic was conducted for participants of Ops Kookaburra on Saturday at The Sports Hub.

After a welcome to the participants, a 1-hour clinic on the structured training program and the 3 pillars of Marathon Performance was covered.  Below is a very short summary of the 3 running performance pillars which will form the basis of the Ops Kookaburra structured training program:

1.  VO2Max Enhancement – VO2Max which is the maximum amount of oxygen that can be utilized by the muscles in one minute measures a marathoner’s aerobic fitness.  VO2Max can best be developed using interval training.

2.  Lactate Threshold – a measure of the maximal aerobic pace a marathoner can sustain before crossing into an anaerobic zone, causing fatigue and slowdown.  The aim is to enhance Lactate Threshold such that we can sustain Marathon race pace for long.  The best way to build Lactate Threshold is to do Tempo Runs, 20-40min run at 10k to 10K+30s pace depending on ability of the marathoner.

3.  Running Economy – the most important pillar and where most of us can benefit from, is a measure of the amount of oxygen that our muscles utilize to run at sub-maximal effort (which applies to most of us running HM and FM).  Running economy determines the percentage of VO2Max that we utilize to maintain our target race pace.

A runner requiring a lower percentage of VO2Max (better Running Economy) to maintain target pace is superior to someone who requires a higher percentage of VO2Max to run at the same target pace.  Running Economy is best developed by progressive long runs with sufficient mix of workouts and long runs weekly to establish an optimal weekly mileage for optimal marathon performance.

  
The next hour was a practice at the 100Plus Promenade doing sets of UpTempo (Steady-State) Intervals to give the participants a sense of calibrating their respective effort and pacing.  A series of running drills were conducted to activate the participants’ major running muscle groups before the Tempo Interval workout.

A feedback was conducted after 2 workout sets of UpTempo Intervals and UpTempo Run to provide participants our observation of their ability to maintain target pace and the ability to refrain from running too fast to early.  This area of pacing and managing effort at pacing will need to be built and developed when Ops Kookaburra Training commences on 7 April 2018.

The Running Clinic concluded at 6pm with the participants taking away some preparation and mileage build up they need to do before coming for Ops Kookaburra Training in April.

For bookings and more information on the Ops Kookaburra Training Program with Run Gold Coast Travel Package CLICK HERE!

Contact Scenic Travel for enquiries and bookings of Run Gold Coast packages at Tel:65 6226 3611 or Email: scenic sales@globaltravel.com.sg

Email to info@teamfatbird.com for any clarifications or queries on Kookaburra Training

Run For GOLDEN TIMES in 2018!

Photos By FatBird Chin