Gold Coast Marathon 2016: Longest Training Run

Gold Coast Marathon 2016: Longest Training Run

After a good Sundown Marathon last week, the Kookaburras resumed training with their longest run of their 12-week training program for Gold Coast Airport Marathon (GCAM).


The evening weather at ECP was cool after the afternoon bout of showers, lending to a good run ahead for the enthusiastic trainees who were excited to test out their Optimal Pace over 21km and 35km as a gauge of how they may fare at GCAM in early July.


The respective groups of 4:00h, 4:30h, 4:45h, 5:00h and 5:30h set off with their trainers at 6:30pm towards Fort Road, with the plan to run a 21km larger loop, followed by another 10km-14km smaller loop with the main focus of sustaining their Optimal Race Pace for as long as they would hold without breaking down.


The first 21km was completed strongly by all groups with the pace held well.  Isotonic drinks and bananas provided the fuel to sustain the second loop on slightly tiring legs.  The majority held on to pace well into 25km-28km, while a few started to find the going a little challenging with threats of cramping and the onset of muscle fatigue.


With the encouragement and guidance of the FatBird trainers and pacers, all the Kookaburras completed their training objectives in good form, returning back to the start point by 10:30pm, 4 hours maximum on-feet time.


Although feeling tired, the Kookaburras were satisfied having completed their longest run in good form and meeting Optimal Pace.  With one more 30km next weekend, the Kookaburras are now looking forward to the Tapering Phase to set the stage for a good race at GCAM in what would be excellent weather and conditions to do even much better than what can be achieved in hot and humid Singapore.


The Kookaburras Delivered On Their Longest Run!


Photos By FatBird Chin



Sundown Marathon Pacers 2016: Mission Accomplished!

Sundown Marathon Pacers 2016: Mission Accomplished!

After 15 weeks of selection trials and intensive pace training with 3 lead up runs for Sundown runners, the Sundown Marathon Pacers from Team FatBird delivered to their pace to help many runners meet their marathon targets and even register Personal Bests at Sundown Marathon.

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The Half and Full Marathon Pacers were at Race Village at 9pm to ensure all preparations from identifying the race routes to getting the pace balloons, arming themselves with sponsored items, meeting up with runners and taking photos, and lining up at the start line for the night’s pacing mission.


The Half Marathon Pacers of 2:00h, 2:15h and 2:30h took up positions by 11:15pm, joined shortly by wave 1 of the large field of Half Marathoners which were flagged of at 11:50pm.  The air was rather humid and the route was challenging with its fair share of slopes.  Still the HM Pacers did very well to bring the runners to within 1-2min of the completion target times.


The Full Marathon Pacers were ushered into the start pens at 11:45pm but had to wait for the waves of HM runners to clear before taking up their respective positions in 2 waves for what they have been training for the past 15-weeks to deliver.

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The first half of the run was steadied at Optimal Pace for the crowds of runners to follow the FM Pace Groups of 4:00h, 4:30h, 5:00h, 5:30h and 6:00h.  The second half of the race got more challenging with the humid weather, and that’s where the Pacers kicked into overdrive to keep the runners motivated and overcome their tiredness to sustain optimal pace.

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By the 30km mark, those runners who showed signs of bettering their timings were encouraged to run ahead at faster paces to achieve their PBs while the tiring ones kept to their paces in the hope of beating the clock.


The Sundown Pacers shone through the night to deliver many of the runners and trainees who have been training with Team FatBird in the 12-week structured marathon training program to meet and best their target timings for the race.

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There were many words of thanks and accolades post-race from the runners face-face and also on social media – that made all the sacrifices and hard work for the Sundown Marathon Pacers all worth it and gratifying.  The following are some of the feedback from the NightHawks and Sundown Runners:

Adelene Ho
After 5 years of running and on my 10th try, I finally managed to break sub 4hr 30min timing by coming in at 4hr 17min in today’s sundown marathon, shaving off 18mins from my previous personal best timing of 4hr 35min two years ago.  I would like to thank Group 2- 4:30 pacers who have trained the long distance with me week after week. They have been absolutely supportive and motivating.

Ng Ngee Hung
Special Heartfelt thanks to Team Fatbird for the countless LSDs without which this would not be possible. Thank you guys !

Kelly Ho
I am back! 2014 was my last sub-5 hr during 2XU marathon. After 12 weeks of training with Team Fatbird, I am happy to say I came away not only stronger but faster. This PB was a long time coming but with the support and encouragement from my wife and the TFB Group 3 Pacers, I finally did it.

Nawal Gupta
A heartfelt thanks to the amazing Team Fatbird who helped me whatever little I have achieved today in Running. Bunch of wonderful guys, always keen to share their expertise and with them got the opportunity to make a lot of new friends.

Cheam Tze-Hui
Finally completed my 1st local marathon. Was glad to finish. Thanks to all my running buddies & pacers from Team Fatbird who supported us throughout.  

Patrizia D. Lorenzo
I would like to thank Team FatBird for having made my dream to run a marathon a reality. I was well trained and despite by broken toe ( which is still painful) I made it to the finishing line.
There are three special pacers that made it possible for me to run today : Celia, Nielsen and Muthu. They really cared about the team and about their trainees. They are brilliant and embraced the team work spirit … Nobody is left behind!

This has been a memorable experience for the 45-strong Sundown Marathon Pacer team of Pacers and support crew.  Team FatBird would like to express our heartfelt thanks and appreciation to every member of the Pacer team for their perseverance and dedication to deliver the pace goals on race night.  The team would also like to offer special thanks and gratitude to the Sundown Organizers for giving us this special opportunity to provide pacing and training runs for Sundown Half & Full Marathoners, and to show to ourselves and all Sundown participants that We Are Limitless!


Sundown Marathon Pacers – You Rocked The Night!


Photos from FatBirds Chin & Jayson


NightHawk Finale and Kookaburra Midpoint

NightHawk Finale and Kookaburra Midpoint

The NightHawks gathered for their finale run at Parkland Green ahead of next weekend’ Sundown Marathon whilst the Kookaburras were just getting in their first 30km training run at Optimal Pace.


We had a special guest in the form of Aileen Ho, an avid marathoner with more than 100 marathons to her name and the newly published author of Around The World In My Running Shoes, who offered a glimpse of her content-rich marathon travelogue and a good deal for the FatBird runners present.

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The night run started promptly for the Sundown Pacers, NightHawk and Kookaburra marathoners at 7:15pm and soon they were coasting at Optimal Pace along the lengths of ECP.  The night was rather cool and because of the holiday, the crowds of families and holiday makers were out in full force, making the long run quite interesting for all of us.


As it was a final trial for next weekend’s important Sundown Marathon race, all the Sundown Pacers and trainees took extra efforts to test out their sustained Optimal Pace as well as put their final preparations into action – a final rehearsal for the actual night.


The NightHawks completed 13km (HM) and 18km (FM) strongly, with lots of reserves in their tanks, all set for the big race.  They look all set to perform strongly to beat the night for next week’s Sundown Marathon.


The smaller group of Kookaburras in the respective FM groupings of 4:00h, 4:30h, 5:00h and 5:30h went for the full works of 23km-30km to emerge strongly for the night.  With half of the Kookaburra Program completed, the runners will be looking forward to the final half of the program and their longest runs right after Sundown Marathon, in early June.


Training Photos from FatBird Chin

Sundown Marathon Training: All Systems Go

Sundown Marathon Training: All Systems Go

With only 2 weeks to race night, the NightHawks were all charged up for their 15km and 25km Optimal Paced (OP) long run on a Saturday night at Parkland Green.


With the race routes and timings finalized, the long training run this evening incorporated the main portions of ECP, Gardens By The Bay and even with the hill loop at the Marina Barrage for good measure.


Under the guidance of the NightHawk trainers and Sundown Pacers, the contingent of NightHawks put up their best showing thus far with strength and speed endurance sustained throughout the targeted distances.


The cool weather (after the bout of afternoon showers) make the run so much easier and enjoyable, and before long, we were already past the midway mark and still raring to go.  The NightHawks also took the opportunity to test their hydration and fuel plan to make finer adjustments where required.


The NightHawks proved to be well conditioned for night long runs, especially after they had progressively built up their mileage and paces with more than 5 runs in the night.  By 10pm, most of the trainees were back at the training area, replenishing fluids and carbs with isotonic drinks and bananas.


A briefing was conducted with respect to the importance of good nutrition, hydration and rest during the tapering week to maximize performance on race night.


We ended training early and on a high note, with the NightHawks clutching to their just-issued red training singlets, and planning how they will match with race gear and shoes.


The Sundown Pacers will be at Race Entry Pack Collection (REPC) on May 20-22, and there will be a meet-up on race night for all Sundown Runners as well.  Do visit them and have a chat with your timing group pacers, get your pace bands and possibly get advise on the pace strategy for race night.


The NightHawks Are Ready To Fly!


Photos By FatBird Chin

Sundown Lead Up Finale

Sundown Lead Up Finale

After two successful lead up runs in March and April to train and prepare Sundown Marathoners for the night marathon in May, the Sundown Marathon Pacers from Team FatBird conducted the final and longest run of 19km (HM) and 32km (FM) at PlayGround @ Big Splash.


The turnout was much bigger than the first 2 sessions, probably hitting 300 runners – all eager to put in their final long run before starting the tapering phase next week.  Most registered runners reported by 6:45am, allowing the Sundown Pacers to organize and brief everyone on the routes and pacing objectives, including a quick 5min of dynamic warmup to get everyone’s adrenaline flowing.

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The Sundown Pacers looked great in their Compresssport Pacer singlets, and were highly visible for the respective pace groups to follow.  The flag-off horn sounded at 6:50am for all runners, who soon settled into their respective pace groups as they approach Fort Road and Gardens By The Bay (GBB).


The skies were clear and the sun was heating all the runners up.  Thanks to Sundown Organizers setting up two hydration points, well stocked with iced-cold isotonic drinks and water, that the lead up runners often looked towards as motivational check points.  After 10km of running, many of the runners were soaking with perspiration but continued to keep to their Marathon Pace (MP).


We made a concerted U-turn around Marina Promontory loop to return back to GBB and Fort Road.  By then, the sun’s heat was ‘piercing’ through our skin adding a new dimension to the already challenging MP.

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Once the mid-point of the required distance was passed, we increased to an Optimal Pace (OP) which would provide the runners some practice of achieving a negative split (ie. running the second half at a slightly faster time than the first half of their run).  Some of the runners could not sustain the pace but were ‘collected’ by our trusty pacers at the rear guard of each pace group.

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The Half Marathoners did a U-Turn at Parkland Green to return back to Big Splash for a good 19km paced run.  The confidence levels were high for a good race on 28 May night.  The Full Marathoners proceeded on towards Big Splash, led by their determined Sundown Pacers who were keeping to OP by then.


The heat made the run after 22km very challenging, and a welcome respite was granted at the second iced-cold water point, a real savior for the tiring runners.  The strong ones in front were taking all the heat in, treating it as conditioning and toughening for their marathon bodies.


Some of the newer marathoners were quite affected by the heat, but with the ample drinks provided, there were no incidents of anyone ‘hitting the wall’.  By 10am, all Group 1 runners have returned, followed by Group 2 at 10:15am.  The timings achieved were commendable, especially in such hot and humid conditions.


The 5hr, 5:30h and 6h pace groups all returned by 11am, the maximum time (4h) allowed for the runners to be on their feet during this phase of training.  Anything longer would put the runners at risk of fatigue and could sabotage their recovery and preparations for a good race 3 weeks later.


Drinks and bananas were welcomed at the end point to replenish all the lost electrolytes and glycogen.  A few had empty tanks, but most of the runners returned very strong, with ample reserves to continue for another 10km is required to do so.  With the series of three lead up progressive runs completed, the Sundown Marathoners looked set to be amply prepared for a successful race night with the Sundown Marathon Pacers.

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We wish all Sundown Marathoners, especially those who have joined us for training and lead up runs a successful and fruitful performance in your respective HM and FM on 28-29 May.

The Sundown Runners Are Soaring High!


Photos by FatBird Onin