PowerFLIGHT Race Simulations

PowerFLIGHT Race Simulations

In the final preparations for AHM, the Program PowerFLIGHT  trainees were tasked to do a Simulator Race in Week #10. The training objective was for the PowerFLIGHTers to put all their past weeks of training into a trial of sorts to gauge their readiness for meeting target race pace.

The 15-18km route covered parts of the AHM race route and some hill slopes were thrown in to simulate as close to race terrain as possible.  However the start time and weather conditions will be a little harsher than race morning (4:30am start time) with the heat and humidity from the warm morning providing additional challenges to the runners.

Trackwork and Tempo runs at 10km-HM pace have been prescribed the previous 2 weeks to give the trainees a good feel of running and maintaining their race day paces.

After executing their pre-set warm up and activation routines, the PowerFLIGHTers started off from OCBC Arena conservatively and then building up to their race pace after 1km.  Their objectives were to maintain goal HM race pace till 21km or as far as their fitness levels can take them.

Shoes and gear to be used on race day was given a dress rehearsal of sorts.  Hydration & Fuel plans for individual runners were also put to the test to minimize surprises on race day.

The entire Simulator training was completed in 2.5hrs by most of the PowerFLIGHTers, with most of them able to maintain goal race pace for at least 15km, a number more sustaining through 18km and 21km.  It was a good gauge for the participants of their readiness levels at their timing targets.  They can now fine-tune their race and fuel plans to make some adjustments for a smooth and optimal race.

With the good trial experience at the Simulator training run, the PowerFLIGHTers are now confident that they can do well well at AHM 2018.  Training in the remaining days to race day will be more rest and lowered volume of training, with workouts at intensity to maintain race speed and sharpness.

The PowerFLIGHTers Are Race Ready!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

PowerFLIGHT Peaking Strong

PowerFLIGHT Peaking Strong

With barely 3 weeks to AHM, the Program PowerFLIGHT  trainees are peaking well with more intensive workouts after a strong base of strength and speed has been established.

The speedwork of VO2Max and Tempo intervals have honed the PowerFLIGHTers’ sense of pacing and endurance for fast running.  This will serve to enhance their aerobic strength which will allow them to sustain goal pace through the whole HM distance.

Regular sessions of strides have been incorporated into their long run workouts to give those faster-twitch muscles a workout as well as gearing up their range of motion and good running form.

The long hills runs and repetitions have been thoroughly enjoyed by the PowerFLIGHTers.  A good thing as those hillswork with strengthen their running legs and establish better running form, going towards enhancing their racing speed for race day.

A few trail sessions have been injected into the comprehensive training program to strengthen the ankles and feet of the runners, as well as heightened their sense of balance, agility and mobility in uneven terrain.  When it comes time to race on the roads, the PowerFLIGHTers will be able to manage faster running speeds on a strong and stable platform.

The weekday workout had the trainees traversing the delicate winding hills up to Kent Ridge for 1km hills repetitions.  Much improvements could be observed in the strength and endurance in the PowerFLIGHTers as they tackled the challenging workout with good effort and sustainability.

With 3/4 of PowerFLIGHT training completed, the PowerFLIGHTers are certainly doing much better in all running departments at the track, hills and roads.

As we hone in on the final preparations in the next few weeks with more targeted workouts to sharpen their race readiness, the trainers are quietly confident that the PowerFLIGHTers will do very well at the AHM 2018.  The main consideration is to have planned rest and recovery to avoid any unwanted injuries cropping up at this crucial period.

We will be back to the track for interval training followed by a weekend of Long Tempo Run in week #10.

 

The PowerFLIGHTers are peaking strong!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!