The bout of thunderstorm on Wednesday didn’t stop the Kingfishers from doing a full set of cardio and core training, led by very able Kingfisher trainers at Serangoon Stadium.
Partner bodyweight exercises coupled with some light running around the track after the rain fizzled out provided the main meal of the night. The Kingfishers lapped the modified menu up in good spirit.
The Pocari partner was down early to support the Kingfishers for their final long run before the AHM race. This collaboration was a small initiative to show support to our marathoner, Neo JieShi and other Team Singapore athletes competing at the Rio Olympics 2016.
The 18km Optimal Pace run was executed to a tee by the Kingfishers. The wet weather provided cool comfort to all runners for a smooth run, topped by Pocari drinks and a finisher ‘towel’ as due reward.
Thanks for the good people from Pocari Sweat Singapore for the hydration support.
With just 2 weeks remaining to the Army Half Marathon Race, the Kingfishers ramped up their speed training with a bout of intervals at the Telok Blangh Hills.
A warm up run up Mt. Faber took some steam off the runners, before doing a set of activation drills on site to prepare for the main menu. 6 x 900m sets later, the Kingfishers felt motivated with their strength and speed to want to do more.
They were not disappointed with a set of tabata core workouts just to empty whatever has been leftover in their fuel tanks. The 3km run back to start point capped a fruitful workout session for the night.
The Kingfishers brought their improved base to Parkland Green on Sunday for a full HM time trial at race pace.
The start was on time and everyone did a very good even pace run to set themselves up to peak for race day. Confidence levels were given a boost as many made their targets and are hopeful for a good race.
The Kingfishers went back to our favourite Western Hills for a progression up the Mt. Faber slopes for an hour of solid workout.
A 2km run up to Mt. Faber set the stage for the evening’s workout, with some activation drills at the Car Park holding area for the 1.6km MF Loops. The target set for the night was a minimum of 4-6 loops for the respective pace groups, with some bodyweight exercises thrown in for good measure in between loops.
When the hour was up, all Kingfishers were back looking stronger than when they had started, evident that they worked hard (up the hills) and smart (down the slopes) to pace themselves well in terms of intensity and attention to safety.
With the main menu wrapped up in good form, the reward was a shorter run back to the start point at Labrador Park MRT for a good stretch out to wind down the evening.
For the weekend menu, the Kingfishers were taken down to the heart of the City District to join in the CarFreeSundaySG flag-off.
With the host of activities in front of the National Gallery, the Kingfishers were pumped up to do the menu of 4 x 4.3km tempo intervals dished out.
The hot and sunny weather due to the later than usual flagoff provided good conditions for some heat training. The Kingfishers maintained Marathon Pace well for the first 2 loops of 4.3km before finding the challenge of the final 2 laps more demanding.
Most of the i-Runners who were part of our flagoff group did 1-2 loops before calling it a good workout morning. The Kingfishers had most of the roads (bar the cyclists) to ourselves for the 3rd and 4th loops, requiring us to maintain the target pace which we mostly did.
The whole training was completed by 9:45am with a stretch down conducted in the cooler comfort of shade on the opposite side of the start point. The sun was beating down merciless by then, and any lesser runner would have wilted in the searing heat.
The Kingfishers topped the tempo intervals and heat conditioning workout!
Ops Kingfisher Week #2 had the Kingfishers launched their first track attack at the Stadium. For a number of Fatbirds who have experienced Team FatBird’s speedwork sessions in the past, it was a refresh of the great moments of past.
The trainees new to trackwork were just thrilled to be running about in the track in a structured fashion led by experienced Kingfisher Pacers.
After a quick warm up and some activation drills, the Kingfishers established their speedwork base with a mile (1.6km) time trial. Their mile timings will be used as a guide to their paces for respective 400m and 800m interval sets, as well as set a reference point to determine speed improvements in the following weeks.
The main menu of 4 x 800m sets were executed with great enthusiasm under the guidance of the group pacers. This was followed by 3-4 sets of 400m with shorter work:rest ratios which served to enhance the cadence as well as stride length, taxing the trainees’ fast-twitch muscles for growth and development.
There were many other runners of the public using the track, and a number of them joined in the fun chasing some of the Kingfisher groups for that added motivation.
We completed the whole workout within 60min, and this was followed by cool-down stretches and core-work led by the Kingfisher Trainers.
Training concluded at 8:45pm, leaving some time for the runners to share their experiences and feelings about their first track session with Team FatBird, and it seemed all enjoyed the hard workout thoroughly.
As they left the stadium, the Kingfishers were already looking forward to their next track session in a fortnight. Meanwhile, it is back to the hills for next week’s Wednesday session.
The weekend Long Steady Run (LSD) was a snappy menu of thriller hills at the Labrador Park 1.2km circuit.
After a dynamic drills warm up, the Kingfishers proceeded on a 4km run at BaseBuild Pace and the respective Pace Groups led their runners on a 4-5 lap around the rolling hills circuit.
It is always a love-hate challenging workout at the Labrador Hills segment, but the satisfaction of completing the required laps more than make up for the huffing and puffing, along with the ‘heavy legs’ feeling when climbing the double slopes.
After the completion of the menu, we ran a shorter 3.5km back to SAFRA MF, with a good push atthe final 1.5km up along Henderson Road for good measure.
The training rounded off with a good stretch down and ended off at 9:45am, to the delight of all the Ops Kingfisher participants.
When the challenges get rough, the Kingfishers get tough!