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!

Kingfishers timed well in trials and races

Kingfishers timed well in trials and races

After 7 weeks of intensive training for strength and speed endurance, the Kingfishers showed their readiness for the Army Half Marathon this coming weekend with a series of good runs at the program’s 18km time trial and achieving Personal Bests at The Shape Run, Performance Series, Kuching Marathon, Brisbane Marathon.

With their dedication to the structured Ops Kingfisher training program comprising of speed development at the track to hills repeats at Mt. Faber & Labrador Park to the weekend steady-state fast-finish long runs and cruise intervals, the Kingfishers have progressed strongly to reach their current form and state of readiness for their Half Marathon mission this weekend.

The final long run of 18km @ Optimal Pace threw up very good potential PB-indicators for the Kingfishers on Sunday.  From Group 1 to Group 3, both trainers and trainees held on well to maintain Optimal Pace (7-10s faster than target Marathon Pace).  This is testament to their strength and speed endurance developed over the course of these 8 weeks of training.

Those Kingfishers who did not participate at the Time Trial ran their own races very well, and following were some of the postings on their outstanding performances:

“PB … A big thank you to all Trainers at Team FatBird..”
Mei Ting @ Shape Run 2017

“2nd Performance Series done for the year & clocked unofficial 2:06:29. Closed to PB, if not a PB. Thanks to TFB trainers & Group 2 running mates.”
Chow Wah @ Performance Series HM 2017

“I definitely had a strong run for the first 16km. Thanks to Team Fatbird coaches for the constant push during trainings! I would like to think I ran with better form today as compared to the first race…”
Crystal Quek @ Performance Series HM 2017

“…completed his first #brisbanemarathon17 by overcoming 9 deg winter temperature, undulating terrain of 342m elevation, contact lens fallen from one eye, 50m tracking back for mistakenly dropped glove and lack of training mileage, to finish in PB of 3:29:43.”
Trainer Kong Soon @ Brisbane Marathon 2017

“Congratulations on the podium and Champion Singaporean with timing of 3:46:11”
Trainer Steven Ho @ Kuching Marathon

This final week before the main race on 20 August will see the Kingfishers doing active rest and recovery, with a couple of shorter tempo and fartlek runs thrown in at Race Pace to get into optimal condition.

Team FatBird trainers would like to wish all our Kingfishers Personal-Best performances at the SAFRA Army Half Marathon!

 

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!