Kookaburras & PowerFLIGHT @ CarFreeSundaySG

Kookaburras & PowerFLIGHT @ CarFreeSundaySG

The Kookaburras and PowerFLIGHT participants were at CarFreeSundaySG for their 3rd weekend session of BaseBuild and Tempo Intervals respectively.  The roads closure at the City Centre for this Sunday morning activity provided a nice training route for the long training runs required as the trainees build up their speed and pace endurance.

The Kookaburras were flagged off along with their respective trainers from Team FatBird first as they were required to do 15km-26km of long run at BaseBuild Pace.  That meant 3-5 loops of the 5.2km flat route on tarmac along the closed roads of Shenton Way.

Isotonic drinks and mineral water available at the start of the loop course provided a good source of hydration for the runners as the local humid and hot weather provided additional challenges.

After their usual dynamic drills warm-up, the PowerFLIGHT trainees proceeded to meet their training requirements of three loops of the 5.2km course at Half Marathon pace with 3 minute rest intervals in between loops.

The CarFreeSundaySG activities kicked off at 8am, along with the i-Run participants joining the large group of bikers to share the closed roads for their run.  As they ran around the course, there were many exercise groups conducting their respective fitness bootcamps and aerobics workouts in various static segments of the area.

There were also many plenty of fringe activities like soccer, ball games, fitness exercises for the young, seniors and families to keep the whole place vibrant and energized in the heat of the morning.

The Kookaburras and PowerFLIGHT trainees completed their training runs by 10am with sets of cool-down stretches to wrap up this weekend long run session.

A shout out to the PowerFLIGHT and Kookaburra trainees who did the concurrent Income Eco Run at the F1 Pit as part of their training and timed trials performed very well, with Personal Bests and Season’s Bests to show, just after these few weeks of speed and strength build up.

Overall, it was a busy but fruitful weekend of training for the various Team FatBird training programs which was well organized by our team of dedicated trainers and pacers to guide all the participants in their progression towards their race goals in 9 weeks.  A big shout out to our PowerFLIGHT, Kookaburra trainers and i-Run Leaders for the training guidance and support which made this possible.  Thanks Team!

 

 

Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training started in April 2017. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Ops Kookaburra Powers Up With PowerFLIGHT

Ops Kookaburra Powers Up With PowerFLIGHT

This was a busy week for Team FatBird as we kickstarted two important marathon training programs – Program PowerFLIGHT, a 12-week intensive speed and strength running system and Ops Kookaburra, our signature 12-week Gold Coast Airport Marathon (GCAM) training program.

The PowerFLIGHT trainees started the ball rolling with a set of hills repeats with emphasis on controlled effort with emphasis on good form up and down Mt. Faber hill loops.

The weekend long runs for both the Kookaburras and PowerFLIGHT trainees were about basebuilding with a mix of long paced and tempo runs, with emphasis on developing speed endurance for Half and Full Marathoners.

The Kookaburras were bright and early at Marine Cove for a welcome briefing and division into their respective training groups, while the PowerFLIGHT runners went about their warm up and activation drills.

By 7:30am, both teams started with their assigned trainers to meet their training objectives of the morning – running the first half of the workout EASY and coming back STEADY for the second half of the run.  The route along ECP, Gardens, Barrage and MBS provided a purposeful route most suitable for our training session.

The hot weather provided an additional challenge to the trainees which most overcame, albeit with additional dose of effort causing elevation of heart rates and slowdown in the second half of the run.

 

All training groups returned within the allocated time to cool-down stretching and a post-run debrief covering FlightZONES Heart-Rate training and injury prevention for optimal training and racing progression.

Overall, a very good week of kickoff for both the structured training programs.  Places are still open for PowerFLIGHT System and Ops Kookaburra for those who wish to ride on these tried and tested structured training to better your next marathon race timings.

 

Ops Kookaburra Powered Up WIth PowerFLIGHT!

 

Photo contributions from FatBirds Katherine, Beverly

 

Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training started in April 2017. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Pacers & NightHawks Beat The Sunrise @ Sundown Marathon 2017

Pacers & NightHawks Beat The Sunrise @ Sundown Marathon 2017

It was a challenging but rewarding 12-15 weeks of structured marathon training for the Sundown Marathon Pacers and Operation NightHawk marathon trainees.  On 26 March morning, all of them were at the start-line of the Sundown Marathon to put what they have arduously prepared for to the final test.  And they flew the night to beat the sunrise with flying colours!

Both the Full and Half Marathon Sundown routes this year was challenging mainly due to the meandering course along with a steep hill at the 18km (HM) and 37km (FM) segment to test the resolve of the tiring marathoners towards the tail end of the race.

Our Sundown Pacers rose to the occasion with their careful herding of the Sundown Runners through the course, setting the pace and providing encouragement to following participants a dependable guide to attain their target race timings.


The Pacers were able to react to ground terrain and conditions, even route adjustments for the 5:30h and 6:00h Pace Groups, to smooth-en and provide an enjoyable and fruitful race for the NightHawks and Sundown pacees.

The Sundown Pacers were duly recognized and rewarded for their commitment and efforts with words of appreciation from Sundown Runners and Race Organizer.

“Kudos to our pacers from Team FatBird for a job well done!” from Sundown Organizer’s Facebook.

Doug Irvine’s facebook mention – “Thank you to the 2Hr 1/2 Marathon pacers, you were fantastic. Thanks for the extra push up the hill at the 20km mark.”

Henry Heng exclaimed – “You guys were mine motivator at the last 4km to finish at sub 5 hours! Cheers!!!”

Sharon Ong, 6:00h Pacer – “Mission accomplished. 12 weeks of pacer training ended with a high note. Thanks to Team FatBird for the wonderful experience, my teammates, especially Gary for the encouragement.”

It was not only the Marathon Pacers that delivered.  The Ops NightHawk marathon trainees brought their training fruits to bear with sterling performances at this year’s more challenging Sundown Marathon race course.  The respective NightHawk trainees kept to their race plan and what they have tried and tested during training to conquer the course and night racing challenges with commendable performances.

From Lybea Lau, a 5:30h group trainee – “A big thank you to Operation Nighthawk @ Team Fatbird for leading the 12 weeks training and the weekly Irun program that help me keep to the routine & discipline in the preparation for the FM besides the regular running and fitness regime. Thank you for all your guidance, precious tips and advice. Truly Fatbird is the best and offering a very professional and structured program to help amateur runners in preparation for the running journey & achieve individual objective!”

Fong Kah Seng from the 5:00h training group mentioned – “Improved by 1 hour 15 mins – thanks to Operation NightHawk (Team FatBird). The night runs do help train the body clock.”

In spite of the initial hiccups at the Sundown Race Pack Collection due to ordered printers not arriving on time, the Sundown Organizer gave their full effort to deliver what was a well organized and supported race experience to all Sundown Runners.

The following were some captured facebook posts of appreciation from Sundown Runners:

Rochelle De Weirdt was happy – “Thank you Sundown! you did really well organise hydration point is keep flowing with water and 100plus drinks..running in that killer flyover is one of memorable for me yay! Most thankful to all the volunteers! You guys are Rock! ”

Teo Nam Siang –  “Shout out to all the volunteers whom cheered and lifted spirits despite being on duty for so long. Your jiayou and hi-fives did make a difference to the runners’ morale!”

Overall it was a good race experience and most importantly, a highly positive experience for our Sundown Marathon Pacers who were The #PulseOfTheTribe and NightHawk Runners who #BeatTheSunrise to #AceTheirRace.

You all are #Limitless!

 

We look forward to seeing all of you at our next training program to bring your running and marathon journey to greater heights!

 

NightHawks, NightHawks, You Have Emerged As A Night Marathoner!

 

Photo Compilation from FatBird Members

Photo Credits: Official Sundown Marathon, Running Shots, Wow2Wow Running

 

 

 

Program PowerFLIGHT Speed & Strength Training System

Following the successful Operation NightHawk 2017 is the Program PowerFLIGHT Speed & Strength training starting in April 2017. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Operation NightHawk 2017 Finale

Operation NightHawk 2017 Finale

It was a good wrap up of Operation NightHawk, 12-week structured marathon training for Sundown Marathon 2017!

The NightHawk trainees, trainers and Sundown Marathon Pacers gathered at Marine Cove, ECP decked out in their race night gear, for the finale long run of 13km (Half Marathon) and 18km (Full Marathon) @ Optimal Pace.

The spirits and energy levels were high, especially after a week of lower mileage from tapering.  The objective of the finale run is to do a full dress and effort rehearsal of what the NightHawks will be doing exactly on race night, albeit at a way shorter distance.

ECP was a hive of activity with families and the weekend crowd in full force.  The Sundown Pacers, in their respective pace groups, set the pace as per race night.  The NightHawks ran at their targeted Optimal paces, using the Pace Groups as guidance and tracking of steady race pace.

It was a steady effort run for all runners.  Without pushing too hard and keeping to their race night pace plans, the NightHawks and Pacers completed the finale run in good shape and race-ready condition.

A race week preparation briefing was conducted for those who stayed behind, including an overview of the race routes and respective hydration and fuel stations.

In the coming race week, the NightHawks were recommended to reduce mileage by 40-50% with specific workouts, rest and feeding advice dispensed to help them prepare well and be in tip-top condition for a good race.

Team FatBird would like to thank all Sundown Marathon Pacers and Operation NightHawk trainees for this 12 weeks of group training and pacing alongside like-minded marathoners all gearing towards the common objective of achieving the mission.

We wish all NightHawks and FatBirds a fruitful and memorable marathon race on 26 March 2017.

 

When Sundown Comes, The NightHawks Shall Rise!

 

Photos By FatBird Chin

 

Program PowerFLIGHT Speed & Strength Training System

Following the successful Operation NightHawk 2017 is the Program PowerFLIGHT Speed & Strength training starting in April 2017. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon 2017 – Lead Up Run #3

Sundown Marathon 2017 – Lead Up Run #3

Good weather was presented at the 3rd and final lead up training run for Sundown Marathon 2017.  A good turnout of runners at the Marina Barrage start point, all eager to test out their target pace for race night.

The Official Sundown Marathon Pacers, decked in their race night luminous green tops, were on hand to lead the runners in their respective pace groupings of 2:00h, 2:15h, 2:30h for Half Marathoners (HM) and 4:00h, 4:30h, 5:00h, 5:30h, 6:00h for Full Marathoners (FM).

Sundown Organizer, HiVelocity, who organized this series of training runs, were on site with good hydration and banana support.  After a quick briefing of the route and pace requirements, the runners were led through a 10-min dynamic warm up session by the Sundown Pace Leaders.

The lead up distances of 15km for HM and 25km for FM covered most of the race night routes, with the respective pace groups doing an Optimal Pace (OP) – a few seconds faster than Marathon Pace (MP) just to get in a small buffer for runners to cater for any unexpected circumstances on race night.

The run along the scenic portions of Marina Barrage, Gardens By The Bay, East Coast Parkway provided the runners with an enjoyable run, in spite of working hard to keep up to race pace.  This was one of the last few opportunities before race night in 2 weeks’ time to test out their sustained pace, race gear and equipment, hydration and in-race nutrition plans.

The first half of the run was covered by all runners at OP with little issues, with a few highly-energetic runners running much faster than their pace groups.  The return saw a slight slowdown in their paces when the runners were able to settle into a more realistic effort to complete the run in target timings.

The Sundown Pacers were providing encouragement and motivation to all the runners, keeping their spirits high with chit-chats and even playing of music to entertain their Pacees.  With the route being quite straightforward, some runners ran at their own paces (in between pace groups) to finish well ahead of schedule.

All the Lead Up Runners returned with their Pacers by 9:00pm, 3 hours after flag-off of the first group.  Iced-cold 100Plus and bananas were offered to reward all participants for a good workout and solid effort put in to sustain target paces till the finish.

The successful run was a fitting finale to the Lead Up Run series, thanks to the fine weather, good support from HiVelocity, and not forgetting the outstanding teamwork of the Sundown Pacers who ensured safety and pace management to deliver the training objectives of the runners.

 

The Sundown Runners Are Ready To Rock!

 

Photos by FatBird Chin