Sunbirds Commence Pace Training For SCSM17

Sunbirds Commence Pace Training For SCSM17

After 5 weeks of base building to hone the Sunbirds’ aerobic base and fuel efficiency, the Standard Chartered Singapore Marathon (SCSM) trainees embarked on the next phase of Pace Training in week 6 of the 12-week structured marathon training program.

The 16km (for Half Marathon trainees) and 30km (for Full marathoners) were to be done in a progression model with first 1/3 of the long run workout at BaseBuild Pace, the middle 1/3 distance at BaseBuild Pace -10s/km, the final 10km at Marathon Pace.

It will also be a trial of sorts for the Sunbirds to test out their draft hydration and fueling plans.  For many of them, it will be a breach into new territory in terms of new distance reached at goal pace training.

The first half of the workout was well executed according to pace, although some Sunbirds went out a little more aggressive than planned.  The price was paid in the second half of the run, especially after 21km with fatigue setting in earlier than expected.

However, the majority of the training group did well to sustain through for the full 30km, albeit having to dig deep after running out of glycogen and hitting an early wall.  Definitely a good learning experience for the trainees which can bring them to a new level of preparedness for the remaining weeks of pace training and eventually on race day.

The training team was happy with the resilience and commitment of the Sunbird trainees to grind through this important training session.  The trainees too were delighted with their own performances in what was new territory for many of them.

The next two weeks of training will have the Sunbirds transitioning to Marathon Pace, with some fast-finish long runs in store.  The Sunbirds will surely be looking forward to doing a few more 20ks, 30ks to hone their preparedness for a solid race in December.

The Sunbirds’ Flight To Marathon Pace

Photo contributions from FatBird Rand

 

 

Sunbirds braved the hills challenge @ SCSM17 training

Sunbirds braved the hills challenge @ SCSM17 training

In weeks 3 and 4 of Standard Chartered Singapore Marathon (SCSM17), the Sunbirds took to the hills at Mt. Faber and Labrador Park and braved the twin hills repetitions challenges.

As part of foundation and base building, these hills repeats weaved into their long runs aim to strengthen their aerobic base and toughen their running feet and physiques.

The Sunbird trainees led by their respective trainers completed the 22km-26km workouts in very hilly terrain, without any thoughts of wanting it any easier…Kudos to their commitment and mental strength to overcome the tough workouts dispensed.

They kept to the training paces in both weeks’ workouts and returned with high scores in meeting the training objectives.

The trainers were suitably impressed with the high tolerance for ‘pain’ of the Sunbirds, which have allowed them to complete the challenging missions.  This will put them in good stead for the next 8 weeks of buildup towards SCSM in December.

With another week of base building next week at MacRitchie Reservoir Park, the Sunbirds would have completed Phase 1 of the training with sufficiently sound aerobic base and better running economy, before moving on to Pace Training in Phase 2.

We look forward to seeing continued good progress from the Sunbirds, while hoping that those who have missed some of the foundation sessions would be able to do their own make-up training and return to the Nest soon enough for us to bring them towards meeting their race day objectives.

 

The Sunbirds Braved The Twin Hills Challenge

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) 2017 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!

Sunbirds Beat The Trails & Slopes Of MacRitchie Reservoir

Sunbirds Beat The Trails & Slopes Of MacRitchie Reservoir

With 11 weeks to Standard Chartered Singapore Marathon (SCSM17), the Sunbirds continued their aerobic base and fuel efficiency development at the challenging trails and slopes of MacRitchie Reservoir Park.

The training tip of the week was training variation and in the correct heart rate zones and intensity (FlightZONES).  The Sunbird trainees absorbed all the new information with enthusiasm, before breaking up into their respective training groups for the long run requirement at BaseBuild Pace.

The first stretch along the Northern and Venus Trails provided a jolting warm up for some of the runners starting out too fast.  5km into the run, most have settled into a comfortable and sustainable pace to effectively get the training effects.

The road stretch along Upper Thomson Road, Peirce Rservoir Road gave the legs some relief coming out from the trails.  The Half Marathon trainees who were supposed to do 13km, made a U-turn with their respective group trainers at the UPR toilet.

The Full Marathoners proceeded on into the rolling slopes of Lower Perice Reservoir Rd for more leg strength conditioning and and depletion of their glycogen stores. Their 22km run will have them enter the ‘aircond’ road and U-turn at the LPR toilet to tackle the rolling slopes on the opposite direction.

The return back onto Venus Trail provided additional challenges because of the thickening crowd of walkers and tourists, breaking our momentum.  We have to stop and go many times over the short stretch, but that took a lot more effort on our tiring legs and emptying glycogen stores.

With 90 min of running done, most of us would be hoping to get the body to start utilizing fat.  The Northern Trail of slopes seemed endless on the return.  Its ups and downs sucked more resources from the tiring Sunbirds, providing even more challenge for the trainees to maintain good form and sustain training pace.

The saving grace was the thick cover in the MR trails providing shelter from the heat of the sun, lessening the ‘mental’ pain of finishing the final 4km of the long run.

Still, the Sunbirds did very well to complete their training requirements by 10am.  They were rewarded with isotonic drinks and bananas for fuel replenishment into their empty ‘tanks’.

A debrief on the training run was given, with pre run (breakfast) and post run (recovery) nutrition and how they impact on our training development and adaptation.  The trainees also spent some time to speak with their respective trainers on how they train during the weekdays, and what they can do better to prepare for the next few weeks of training.

The Sunbirds Beat The MR Trails & Slopes!

 

 

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) 2017 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!

Sunbirds Kick Off SCSM Training Campaign

Sunbirds Kick Off SCSM Training Campaign

Operation Sunbird, Team FatBird’s structured marathon training for Standard Chartered Singapore Marathon (SCSM17) got off to a flying start from the Singapore Sports Hub on Sunday morning.  The program saw the return of many satisfied trainees as well as a number of new participants, all looking to get some serious run training in for a good showing at SCSM in Dec 2017.

After a welcome and overview of the 12-week training program outline, the runners were placed into respective training groups according to their abilities as well as race targets.  The Half Marathon (HM) and Full Marathon (FM) groupings were each led by 1-2 experienced FatBird trainers and pacers who will guide the Sunbird trainees throughout their training journey.

The kickoff session had the trainees doing their first long run at BaseBuild Pace of 12km for the HM Sunbirds and 22km for the FM Sunbirds.  It was a controlled but smooth start for all to get into the groove.  By mid point of the run, most have settled into their target training paces and were running together with their respective trainers in groups.

Many of the trainees have just come back from a good break and were looking forward to this operation to whip them into racing weight and shape.  At the mid-point of this long run, most of the Sunbirds were still maintaining target paces while a few newer ones were showing some signs of strain in their faces.

The heat from the sun on our return provided challenges and conditioning opportunities to the Sunbirds for a tougher than expected long run.  With the guidance of the experienced Sunbird trainers, all runners completed their first session with flying colours.

A cool-down stretching session was conducted to help ease those tired muscles.  A debrief of the morning’s run was conducted with some tips on how to maximize the Sunbird marathon training before concluding the session at 10.30am.

It was a smooth start for the Sunbirds at their first training session with Team FatBird.  This will set the stage for progressive workouts of basebuilding and pace training in the following weeks to strengthen the marathon abilities of all participants.

We look forward to seeing those who did not managed to come for this first training session at the next run, as well as urging more runners to join us for our tried and tested marathon training program.

The Sunbirds Got Off To A Flying Start!

 

 

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) 2017 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!

SAFRA Army Half Marathon 2017

SAFRA Army Half Marathon 2017

The Kingfishers‘ dedication to 8 weeks of structured strength and speed training paid off at the SAFRA Singapore Bay Run & Army Half Marathon 2017!

The  SAFRA Singapore Bay Run & Army Half Marathon 2017  was successfully organized for a responsive crowd of more than 40,000 runners on 20 Aug 2017.  This year’s earlier starting time at 4:30am made it even more conducive for runners who did not relish in running too much in the heat of the sun.

Our runners gathered by 3:30am at the Esplanade Amphitheatre for pre-run warm up routine of jogs, drills and some strides, before moving to the start pens at 4:00am.

Although there was an initial delay in the start and also congestion for the first 1km, the Kingfishers and FatBirds eased into the flow by executing our race and pace plans to a tee.  The weather was a tad humid initially, but got more airy and comfortable as the crowd dispersed and spread out.

We kept to our Optimal Pace for the first half of the race, patiently picking off slowing runners after the 6-8km mark.  The relatively flat race route this year was much improved with less sharp twists and turns, and hydration points were better stocked and well positioned.

After the midpoint right about where we exited from ECP, we maintained our Optimal Pace with some of us increasing pace slightly for negative splits.  With the strength and speed developed from all those hills and track training, the Kingfishers found that they could maintain the faster paces with little issues.

The final 3-5km was the best part for many of our Kingfishers as we maintained pace to overtake many more runners for a strong finish at the Padang area for what was a solid performance for our marathoners.

Congratulations to all Kingfishers and FatBirds who outdid their expectations to secure Personal Bests, Season Bests and even Top-10 positions in their age categories.


The following are some of the happy comments from our Kingfisher trainees:

“Feeling grateful at having exceeded my own expectations at today’s AHM. Aiming for an average pace of 6:05-6:10, but managed to achieve 5:53 average pace for a PB of 2:06 (or 2:03 if corrected for the extra 500m course length). Hot and humid, but focused on good form throughout, with a burst over the last 6km. Looks like all the track work and hill repeats worked their magic! Big thank you and thumbs up to Anthony Sum and all the trainers at Team FatBird!! And also to all fellow runners in Group 2 for the motivation and company!”
– Paul Ong

“Done and dusted, Army Half Marathon 2017!Special thanks to Team Fatbird running group, chief Anthony Sum for your training and guidance, constantly checking and correcting our running form during the run, and I had reaped much benefit from those hill and track workout (which I disliked) haha. Of course not forgetting trainers and team members, you guys are source of motivation for me to come for training and see you all at Sunbird operation”
– Jen Soong

“Thanks Chief! My net time is 1:48hr. A PB for me.  Those trainings from FatBird really helped. A 6min improvement since eco run not to mention that AHM is 500m longer.”
– Eddie

“Hit several PB today. Watch shows best timing at 1km, 2.4km, 5km and 10km. Thank you Team Fatbird Anthony Sum for the training”
– Catherine Lam

“Thanks for the training. Finished my 10km for SAFRA”
– Ha Nguyen

“Thank you Anthony and trainers for the guidance during training. Complete the race with no pain.”
– Marc Chong

“Glad to have completed AHM with improvements of a couple of minutes (new PB) although could have been much better if not due to inexperience in starting out too fast for first 16km of the run. Thanks to the structured trainings from TeamFatBird that helped me manage to complete and still get a PB. Looking forward to Ops Sunbird training in September. WooHaa.!!!”
– Christopher

 

Photo Contributions from FatBirds Rand, Jacqueline

 

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) 2017 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!