OPERATION FALCON 2016: TRAINING BEGINS 16 JAN!

OPERATION FALCON 2016: TRAINING BEGINS 16 JAN!

Are you looking for a tried and tested marathon training program to help to meet your targets for optimal success at your 2016 races?

Team FatBird is happy to launch Operation Falcon 2016 – our tried and tested 12-week FlightZONESTM and POWERFlightTM  structured training program to support your marathon training preparations for 2XU Compression Run, Run 350 and International Marathons (Hong Kong, Tokyo/Okinawa, Seoul, Boston) in 1Q 2016.

The moment you have been waiting for!
Operation Falcon 2016
OPENS FOR REGISTRATION!

Training Starts 16 January 2016!
Team FatBird FlightZONESTM  Structured  Marathon  Training Program 2016
•  A 12-week program comprising of weekday tempo/strength/hills workouts and one weekend long run, weekly.
•  Group Workout sessions will focus on building strength and endurance for the 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.
•   Experienced Marathoners and Pacers leading and guiding the runs
•   The FlightZONESTM Training System, incorporating heart-rate measurements and progressive paced running
•   The PowerFLIGHTTM Training System, incorporating hill repeats and trails/rolling hills
•   Two levels of training – beginners and experienced runners
•   Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace
•   Special Equipping Discount on 2XU Compression products
•   Equipping Discounts and Special Promotions on other Sponsors/Partner products
•   eCertificates Of Completion/Achievement

Training Fees:

42km participants pay a fixed contribution………………………$150
21km participants pay a fixed contribution………………………$140
Previous Team FatBird Participants………………………………..$130*
Drop-In (Per session), no entitlements……………………………$23
* Past FatBird fee-paying trainees enjoy discounted pricing

Click HERE Training Dates/Schedules for your planning purposes.
Click HERE for Program Information and FAQs!

Please email to training@teamfatbird.com for any clarifications or enquiries.



Follow Our Pace, Win Your Race!
Jeju Mandarine International Marathon, South Korea

Jeju Mandarine International Marathon, South Korea

Jeju Mandarine International Marathon Race Report by Anthony Sum
Photos from Korea Tourism Organization & Team FatBird


It all started when Team FatBird partnered with Korea Tourism Organization (KTO) and Dynasty Travel International to develop the Korea Marathon Series Program in 2014 – a comprehensive Korea marathon-travel package for Singaporean runners. Team FatBird has since provided marathon training and given information clinics and workshops about the Korean road races of Chuncheon Marathon, Seoul International Marathon, Daegu Marathon and the scenic and themed marathon races like Jeju Mandarine International Marathon and Gyeongju Cherry Blossom Marathon.
When the opportunity came for me to do the Jeju Mandarine International Marathon at the invitation of KTO, I grabbed it with ernest although I had already completed 3 overseas marathons (Taipei SC, Gold Coast Airport Marathon and Sydney Running Festival) this year.  Coming off the Sydney Marathon in September, I still had the base to complete another marathon with some tune-up.  

Since doing ChunCheon Marathon in 2008, we have not been to South Korea for another race.  I managed to ask Beverly to attempt the Half Marathon along with my Full Marathon to get a first-hand feel of a race we had heard much about.  Together with the media and a Dynasty-led travel group of Singapore runners, we had a team of about 15 (a total 26 runners from Singapore participated) signed up for distances of 5km, 10km, HM and Full Marathon.  We were happy to hear that we would have our own hospitality tent at the race site for pre-race meet-up and post-race recovery.

We flew Asiana Airlines on Friday night and landed in the morning after a short 6-hour flight to Incheon International Airport.  On arrival we were received by the ground travel agent and whisked away for early lunch and some sightseeing before taking a 1-hr domestic flight to Jeju Island.  

At Jeju Island, we were received warmly by our hosts from Jeju Tourism Organization who provided us immaculate support over the next few days with race support and travel-related arrangements.  We had a good time visiting the Alive Museum and was suitably impressed with the technology at the Play Kpop Museum.  After a good dinner of Korean BBQ, we checked into the nicely furnished M Stay Hotel, with our race packs already collected.


Tired from a long day of flying and sight-seeing, I flopped into bed after having a nice warm shower and laying out my race gear.  The BBQ dinner of beef, pork and loads of vegetables provided the protein and good carbs as fuel for the race.  


As the flag-off of the Jeju Marathon is at 9:30am, we had the luxury to enjoy a good sit-down breakfast of eggs, croissant, cereal and coffee at the restaurant.  A group picture in front of the Hotel set the tone for the high spirits of Team Singapore as we boarded the transfer coach provided by our organizers to the race site at the World Cup Stadium.

There was a hive of activity when we arrived, with many tents put up for different running groups from various countries (China, Taiwan, Singapore) having respectable representation.  Colours of Orange, Red, Yellow filled the stage area just outside the Stadium.  

There was the girl band entertaining the crowd with song and dance, with routines to warm up the crowd.  The layout of the race site was friendly, with special changing rooms for men and women

The Race

After all the group photos, checking in my baggage, and a little warm up prep, I lined up up front at the start point.  The temperature was a very conducive 21C with a slight breeze.  After a few quick announcements, we were flagged off to the sound of the horn by the VIPs, and a flood of confetti provided an exciting mood.  Immediately we ran onto the road leading though the township into the highway.  As there were lots of room with not a large crowd, I was able to settle into my comfortable 4:50min/km pace.


The Korean runners were all serious and competitive, which made for an interesting run as there was nary a dull moment with a crowd to run along.  Within the 1st 500m, we were already encountering rolling hills of gradients from 60m-100m of elevation throughout the entire distance.  The course was a straight out to-fro of almost equi-distance for all the various race categories, making it easy to follow and having all the runners experience segments of similar challenges and conditions.


As the Tangerine (Orange) is a famous product of Jeju Island, the runners can see Tangerine bushes with the orange-y fruits all along the course giving that distinct flavour of this race.  The 10km runners U-turned first, followed by the Half Marathoners, but not without navigating their fair share of rolling hills before turning back towards the World Cup Stadium for completion.

The Next 10km
After the Half Marathoners U-Turned at about the 10.5km mark, I proceeded straight ahead only with a sparse few Korean Full Marathoners for company.  We bunched together for a bit, and moved into 4:40min/km pace for the next 10km, all giving one another the silent encouragement to maintain the pace in spite of more rolling hills in front.  At about the 18km mark, we saw the eventual Champion Kenyan Runner past us, and we cheered one another on with applause and smiles.

I dropped most of the runners with me by the U-Turn at 21km with a HM split of 1:39min, as a few of them dropped their pace back to 4:50min/km.  On the turn-around, I immediately faced a steady flow of headwind providing another challenge to the slopes.  The sun was also out by then, raising temperatures slightly, however with a balance provided by the cool winds in our faces.  I was still feeling good at that point as I began to overtake the slowing runners in front.


21km-32km
The next 10km was a matter of sustaining the 4:40min/km pace with refueling and pacing sufficiently to avoid ‘bonking’ or getting cramps too early.  With each hill ascent, there were tiring marathoners to pick off and also shouts of of ‘Fighting’ (Korean words of encouragement) from school children and enthusiastic supporters.  I was still maintaining well till 28km, where the number of slopes drained my energy that I had to slow down to 4:50min/km pace or I might blow out.  


With the variation providing to different parts of my running muscles, the ups and downs of the course was a boon in helping to stave off any cramping threat – you get advantages even in seemingly challenging situations.

The Final 10km
After I passed the 33km mark, I could see the city skyline in the backdrop.  The traffic police did a great job of stationing at every turning point on the highway to stop vehicles for the not-too-many marathoners to run through, allowing us to continue with our momentum forward.  However, I was slowing to 5:00min/km pace, and yet was overtaking runners in front who seemed to be getting some cramps, possibly from ‘over-heating’.  

I was cautious not to evoke any cramps and was just happy to slow down even more when tackling the upslopes.  I tried to make up for some of the lost time on the downslopes, but even that taxed my quads to an extent I have not encountered at other races – I was just appreciating that it would be good conditioning for my Boston Marathon debut in April 2016, which is known for its ‘silent killer’ long downslope start.


The Final 5km
The steepest slopes came in the final 5km, and that was the point I had to make a tactical decision to walk the steep upslope of about 200m, in order that I can complete the race below 3:30h.  


The final 2km was a run for time as I clipped off a few more runners to complete at the Stadium grounds in 3h29min10sec, to a rousing welcome back by the team from Singapore (who had finished their races earlier).  

It was not too far off from my Personal Best (PB) Marathon Timing, and I made my second Boston Qualifier (BQ) within a few months.  I flew the Singapore flag proudly with Beverly (who also did a very good timing for Half Marathon of 2h4min) at the finish line.  I collected the finisher medal and was duly rewarded with a 5g box of tasty mandarin oranges (given to all international race participants).


We gathered at the Singapore tent, just next to the Taiwan tent, and jointly celebrated our team’s successes with ‘Black Pork’ meat and special Korean fruit juice, and of course lots of group photos together.  Most of the runners from Singapore did respectably well in the face of all the rolling hills, as the nice temperature and sense of new challenge provided the impetus for many Personal and Season’s Best timings, not to mention the great feeling of accomplishment all can only experience from coming out tops on a challenging course.

Our Jeju Tourism host brought us for a delicious Post-Race lunch of famous Korean Ginseng Chicken, topped with Shio-jiu for a celebration toast for the good run by all, and to give thanks to the great weather we had during the race.  That was followed by a wash-up at our Hotel before proceeding on with a recovery walk to the Olle trails to aid clearance of the lactate built-up and reduce leg soreness.

I would like to express thanks to the Korea Tourism Organization and Dynasty Travel for putting together and managing a good marathon-specific travel itinerary for us, and the Jeju Tourism Organization for being such great hosts in coordinating all race matters, communications bridging, as well as bringing us to all the great food places and showing us the numerous sights and delights that Jeju Island has to offer.

Positive Race Experience
Late morning start gave runners more time for proper breakfast and preparations
Straightforward route with no sharp turns (except for the U-Turn)
Great weather
Good Organization
Sufficient Water Points every 2.5km
Good traffic control and management
Accurate distance measurements for all race categories
Changing rooms provided
Clear and regular distance markers
The rolling hills provided sufficient range to stave off cramping from overworked muscles
Special finisher gift of mandarin oranges
Printed Finisher Certificates with timings

Areas For Improvement
Change of terrain to run along more scenic coastal areas will be nice
Additional English signage for the international participants
Provide Finisher Tee for the 10K, HM and FM categories
Finisher Medal should have different sizes and distances denoted for respective categories
Provision of a few PowerGel (in addition to the banana points) stations for the HM and FM
Signs to denote upcoming water and fuel points to better prepare tired marathoners

Overall Race

With about 3,500 participants, the Jeju Mandarine International Marathon is a cozy run with good organization and management of the race site, race course and traffic control.  The atmosphere is conducive for the marathoners, and there was very short waiting time in lines for race start.  The reward of a 5kg box of the island’s famous Tangerine fruit adds an element of uniqueness to this race.  


Overall, I would rate the race course as challenging but the great weather and race atmosphere helped to boost the race to a should-do race for those who are seeking a good overseas run with friends and family, soaking in the pretty scenery and ‘happening’ activities, and enjoying the fresh seafood and local produce – making it a wonderful marathon holiday for the health-conscious runner.  

SCMS Training – Sunbird’s Longest Flight

SCMS Training – Sunbird’s Longest Flight


After a good buildup from last week’s 20km (HM) and 32km (FM), the Sunbirds gathered at Parkland Green for our longest training run distances of 21km and 35km at Marathon Pace.  This was a time trials of sorts to see where we stand in terms of maintaining race pace for 80-100% of the required race distances.

The briefing was kept short so we could maximize our time on the road.  The weather was great after the the past weeks of lousy air caused by Haze.  The respective pace groups proceeded steadily towards Gardens By The Bay and then Marina Promontory in high spirits.

The sun’s rays beat down on us by 8am, something which we have to prepared for on SCMS race day.  The Sunbirds, much stronger than when they first joined FatBird’s training 10 weeks ago, kept up with their form and pace to run strongly as a group.

The Gatorade hydration points (at the 15km mark) to support the Sunbirds was a welcomed sight for the marathoners.  The iced cold taste of Cherry-flavoured isotonic drinks was just great refuel for the tiring runners, who wasted no time to keep up with the target pace after the refreshment.

Bananas were provided at the 17km mark to boost the energy reserves of the Sunbirds, who made it all the way back for a good training run.  The Full Marathoners headed towards NSRCC along with their respective Sunbird trainers who provided good motivation and advice for race day preparations.


By the time the Sunbirds U-turned back to Gatorade hydration point at F2, the signs of satisfaction and relief could be seen in their faces as there was just 5-6km remaining to the end of the longest run training.  The Gatorade isotonic mix provided the additional boost for the runners to continue to sustain Marathon Pace all the way to Parkland Green for 35km.

Although visibly tired, the Sunbirds still held out strong after 35km of hard running, evidence of their preparedness for good HM and FM at SCMS.  A number of Sunbirds stayed behind to get additional tips and sharing on injury prevention and resting and recovery in the Tapering phase we are entering.


Thanks to the clear skies, good support from Gatorade, along with the great attitude of the Sunbirds, Week 10’s training was a good success with many aspects of training objectives met.  The physical endurance and mental strength of the Sunbirds have gone up a few notches, which will put them in good stead as we enter the Tapering segment of training from next week.

The Sunbirds are maxing their potential

Photos & Collages by FatBird Ronnie

The Sunbirds Achieved Double Happiness At The Hills

The Sunbirds Achieved Double Happiness At The Hills


Blessed with the haze reprieve this weekend, the Sunbirds were happy to gather at SAFRA Mt. Faber for one of the most challenging workouts in the Sunbird Program – the double hills repeats of Mt. Faber & Labrador Park Hills.

The run started off in the opposite direction from our usual Mt. Faber (MF) route, proceeding to MF Hills loop for the first set of 1.6km hills repeats.  The HM Sunbirds did 2 repeats while the FM Sunbirds completed 5 repeats with an allocated time of 50min.

The weather was rather humid with the thick cloud cover, and by the time we left the Mt. Faber hills for Labrador Park, the sun had started to peek through the skies.  Marathon Pace (MP) was averaged for all the timing groups.

The Sunbirds looked strong in spite of the few weeks of training disruptions due to the haze menace, pointing to the fact that the trainees did their own ‘Ninja’ workouts to maintain their cardiovascular fitness as well as their marathon ‘physique’.

The 2.4km Figure-Of-8 loops incorporating a challenging hill up the Labrador Tunnels served to tax the Sunbirds who had expended much of their reserves at the Mt. Faber Hills.  That was the time that the runners would be stressing their legs and drawing upon fuel and hydration reserves for them to sustain the target paces.

A small group of runners did the 6km scenic Keppel Marina route to avoid incurring any risk to injury, especially with the few who were having niggles in their ankles and knees.  The Sunbirds kept up with their target paces and at the end, 90% of them completed 90% of the training requirements for the morning.

It was evident that a number of Sunbird trainees, especially the newer ones who have joined us recently, have shed some excess weight, lessening the effort required normally for such a tough workout.  With the dedication and commitment put into training, it is always satisfying to achieve the results set out earlier before the start of the program.

All Sunbirds returned back to the training area by 10:45am, well ahead of the maximum time allocated.  There was a good post-run stretching for the HM trainees and also getting tips from the Sunbird trainers regarding injury prevention and running form.

The Sunbirds Achieved Double Happiness At The Hills

Photos by FatBird Onin

Sunbirds kickstart Marathon Pace training

Sunbirds kickstart Marathon Pace training

After 5 weeks of basebuilding, the Sunbirds arrive to Parkland Green, ECP for the start of Pace training in Week #6.  The haze was kept at bay for most of the morning, allowing us yet another opportunity to get our much needed long pace run in.


Because of the Newton Challenge the following day, there were less Sunbirds as many were resting for a good Newton race.  Still, for the many of us who are training for SCMS, we welcomed the clearer air with glee.


The route briefing was short as we wanted to get down to start running before the haze turned against us.  The first part of the run was a tad faster than Marathon Pace (MP), mainly due to pent-up energy levels in the run-deprived Sunbirds.

It was rather cloudy as we ran into Gardens By The Bay, but the psi was mostly at the 100 levels and the air did not feel that bad.  Still, a few of us were cautious in our breathing, although it could be more mental than physical effects we were experiencing.

The Half Marathon (HM) Sunbirds turned back at the Helix Bridge, whilst the Full Marathon (FM) participants proceeded on to the Marina Promontory before looping back to run back to Parkland Green.


The OSAKA-bound marathoners completed a shorter 16km run, along with the HM Sunbirds as they are tapering for OSAKA Marathon next weekend.  Those who were to do Newton Challenge also did a shorter run just to keep the engines warm for a good race on Sunday.

A handful, mainly in Groups 1 and 2, with a few more from Group 3, went on farther to F2 and PA Campsite before turning back for 30km and 28km respectively.  Marathon Pace or slightly faster was maintained by most groups, testimony to the foundation and base of the trainees who have strengthened over the past few training sessions.

 
There weren’t the usual large groups of runners at ECP, mainly due to the haze bordering on moderate levels, and possibly trending upwards by late morning.  That allowed us more free range of access along the pathways, making pace running a lot more smoother.


All Sunbirds with their Group trainers and pacers returned by 10:45am, allowing us to finish training on a positive note and well within regulation time.  Many of us were pleased to be able to get our pace training run in, and were already looking forward to the following weekend’s run at Sports Hub.

Photos & Collages by FatBird Ronnie