The Falcons and Sundown Marathon Pacers did a combined trials and training long run at the forested roads of MacRitchie and Peirce Reservoir Parks this Sunday.
It was week #5 of marathon training for the Falcons, who were scheduled to do 16km (HM) and 28km (FM) with a transition built-in to move from Basebuild Pace (BP) to Marathon Pace (MP) midway to have the effects of a negative split.
We were blessed with very cool temperatures after a whole day of rain the previous day, even with the sun breaking in on our heads and shoulders. After a short focus tip on running form, the respective groups discussed with their team members before setting off to meet the morning’s training objectives.
The slower start for the first half of the run helped us warm up well for the challenges of the rolling hills inside Upper Peirce Reservoir (UPR). The HM and FM groups looked very strong even when cresting the uphill slopes, with well managed paces and good running form.
The HM groups enjoyed their workout inside UPR, which they rarely get to do since they always turn back earlier with the forested Northen Route option. This morning’s run out along Upper Thomson Road allowed the extension into UPR for the rolling hills run to strengthen them physically and mentally.
The FM groups had to do a total of 3 loops of the 5km rolling slopes, with about 18 slopes to complete inside UPR before coming back out along OUTR to return to MR along Upper Thomson Road.
After the initial segment of flattish road where many tended to run a little faster than assigned, all Sundown Pacers managed their targeted paces well once they settled inside UPR and all groups did consistent target pacing as unified teams.
The Falcon trainees were running strong after 4 weeks of base-building, and all looked very comfortable even when tackling the UPR rolling slopes.
All runners and Pacers returned by 10:45am looking very strong, and with reserves in their tanks – evident of a well managed effort for their scheduled paces and distances.
With the second selection trials completed, we are pleased to have a very strong balance of Sundown Marathon Pacers confirmed in all of the Pace groupings of HM (2:00h, 2:15h, 2:30h) and FM (4:00h, 4:30h, 5:00h, 5:30h, 6:00h). This batch of Sundown Pacers are looking very strong and committed, and will be priming themselves for their first Pacer task on 5 March – 1st Sundown Lead Up Training Run.
The Falcons are on track for their journey towards 2XU Compression Run and the Japanese and Korean Marathons at end February and March. Those Paris and Boston bound will have a few more weeks of good conditioning before tacking their major races in April.
The Sundown Marathon Pacers Team Is On A Roll!
The Falcons Are On Track!
Now in its 9th year, Asia’s largest night marathon – Sundown Marathon looks set to bring us more of the excitement and delightful challenges of night running in 2016. Marathoners and Runners can look forward to yet another trailblazing night running festival!
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Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook..
Operation Falcon, marathon training for 2XU Compression Run and overseas marathons (Tokyo, Seoul, Boston) got off on good footing at Parkland Green, ECP on Saturday morning.
It was great to welcome the new flock of trainees, many familiar faces returning to better their 2015 performances for the new year, as well as new runners who were joining us for the first time in the hope of achieving their marathon goals in 2016.
A customary welcome and program briefing was conducted, before the respective training groups were flagged off for their respective HM and FM training distances. These weekend long runs will be the staple of the Falcon training program to build up a strong aerobic foundation for all participants.
Coupled with the hills workouts and weekday tempos, the Falcons can expect to enhance their speed endurance to maximize their marathon potential in 12 weeks of structured build up.
The Falcons were pretty happy to start off with Basebuild pace and were obviously enjoying themselves with the constant chatting and smiling whenever they catch sight of the camera person.
The stretch along East Coast Parkway (ECP) is always a favourite for easy runs and pacing as there are less elements to contend with and the distances are known with a good network of public toilets and drinks dispensers.
Over the course of the 12-week training, we will be using various terrain in Mt. Faber, MacRitchie Reservoir Park, Sports Hub and of course ECP.
The Falcons completed their first training run with strength and quiet confidence. They were shown some stretching techniques by the trainers and ended the session with stretching and mini debriefs.
Those who are looking for a proven marathon training program are welcome to sign up for Ops Falcon to train for a successful race – Register Here For Training!
The Falcons Got Off To A Smooth PowerFlight Start!
More Photos by FatBird CK Chin