OSIM Sundown Marathon 2016 Lead Up Training Run #1

OSIM Sundown Marathon 2016 Lead Up Training Run #1

More than 200 Sundown runners assembled at the Playground @ Big Splash on Saturday evening for the first OSIM Sundown Marathon Lead Up Run with much excitement and enthusiasm.

 

They were not disappointed as the friendly Sundown Marathon Pacers were on site to welcome them into their respective pace groupings (HM – 2:00h, 2:15h, 2:30h and FM – 4:00h, 4:30h, 5:00h, 5:30h, 6:00h).  After a welcome briefing by Team FatBird Chief Trainer, the participants were led through a bout of dynamic warm up with basic running drills by the Sundown Pace Leaders.


After the group photos, each of the pace group leaders with their runners were lined up and flagged off, all with smiles and cheers as they ran along as groups towards the coast of ECP turning into Fort Road direction.

This being the first of the series of 3 lead up runs to progressively build up the marathoners’ aerobic base for a solid night race, the pace set was a more conservative Basebuild Pace to ease the runners into the groove before increasing the pace and distance at the next lead up run in April.

The groups of Sundown runners led by the Sundown Pacers were very comfortable and enjoying the sunset in the horizon,  As they ran, there were coordinated shouts of “Who Are You? Sundown Runners!…What Are You? Limitless…Sundown Runners, Hooh Haah!”


It was fun as the runners warmed up to one another and it wasn’t before long that we reached the first hydration point near CarPark D, and time for the Half Marathon runners to turn back for their 9km required distance.  

The Full Marathoners proceeded at pace towards CarPark F2 and then the Sailing Centre where we were welcomed by the second hydration point set up by the Sundown Organizer.  The iced-cold isotonic drinks tasted so good as we did a quick break before turning back for the home stretch.

Dusk came by the time we reached 13km as the Sundown runners kept within their respective groups in relatively windy conditions, all remaining strong and energetic.  The Sundown Pacers were doing a great job of watching out for runners going too fast as well as ‘sweeping’ the rear to ensure no runner is left behind.


Before long, the first two groups of runners reached back to the start point at Playground @ Big Splash, with the HM completing 9km and the FM completing 18km.  The thirsty and tired runners helped themselves to isotonic drinks and bananas to replenish their body resources.

 

Sundown Pacer and Trainer, Arnel conducted a very good round of cool-down stretches for all competed groups to ease off the tired leg muscles, which will aid recovery and avoid delayed onset of muscle soreness (DOMS).

The whole lead up run session ended at 8:45pm, to the satisfaction of the Sundown runners who got in a good paced run as well as having received some pointers from the Pacers, making it a fruitful workout for them.


With the first lead up run at BaseBuild Pace successfully completed, we look forward to the second lead up run on 9 April 2016 where we will be doing longer distances of 14km and 26km at Marathon Pace (MP).


We encourage all Sundown Marathon participants to Register for the lead up runs and join the Official Sundown Marathon Pacers for yet another exciting training run in the night HERE!


Sundown Runners Hooh Haah!

Photos by FatBirds:
Chin (Album 1)
Onin (Album 2)

Operation NightHawk 2016: Sundown Night Marathon Training All Systems Go!

Operation NightHawk 2016: Sundown Night Marathon Training All Systems Go!

Now in its 9th year, Singapore’s largest night marathon – Sundown Marathon  looks set to surpass the limits of night running in 2016. You can look forward to another trailblazing running festival and yet another exciting night running event.

Team FatBird is happy to launch Operation NightHawk 2016 – our tried and tested structured night training program to help you Conquer The Night & Beat The Sunrise!

The moment you have been waiting for.

Operation NightHawk delivers great value with structured training sessions, enhanced equipping discounts to provide you the ultimate night marathon training experience.

OPERATION NIGHTHAWK – Comprehensive Marathon Training Package price inclusive of:
1. 12-week Team FatBird Flight-Zones™ Night Marathon Training Program.
2. Heart-Rate & Pace Training sessions.
3. Weekday tempo and Weekend long runs with the group
      • Workout sessions focus on building strength and endurance 
        for the HM and FM distances, with a good mix of tempos, 
        hills, repeats, trails, coupled with weekend LSD and pace runs.
      • Experienced Marathoners and Pacers leading and guiding the 
        runs
4. Weekly training
 tips on Managing & Preventing Running Injuries, Running Performance, Sports Nutrition.
5.  Isotonic Drinks/Refreshments after long runs.
6. Special discounts on sponsors’ products like nutrition, hydration systems, foam rollers
7. eCertificates/Awards of completion/achievement.

Training will begin on 5 March 2016 for successful applicants.

Click HERE for Training Dates/Schedules for your planning purposes.
** Training mainly start/end from East Coast Parkway, MacRitchie Reservoir Park & SAFRA Mt. Faber

Click HERE for Frequently Asked Questions.

Please email to training@teamfatbird.com for any clarifications or queries.
About Team FatBird:
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.
i-Run @ Launch of CarFreeSundaySG

i-Run @ Launch of CarFreeSundaySG

Every last Sunday of the month, the Civic District will be transformed into a cyclist-friendly, walkable and activity-filled public space with something for everyone at Car-Free Sunday SG on 28 February 2016.
 

With cars off the roads, the streets will come alive for families, joggers and cyclists who can look forward to activities ranging from mass aerobics, kid-friendly sports to a breakfast picnic.

Full Details HERE 
    
Come join Team FatBird for the launch of i-Run @ CarFreeSundaySG on 28 Feb 2016.
Date: 6:45am at at every Last Sunday Of The Month
Venue: Entrance of National Gallery Singapore (St Andrew’s Road / Connaught Drive)
Nearest MRT: City Hall / Raffles Place MRT
Map: http://goo.gl/34kV5u 
Distances: 3Km, 5Km or 7Km
Baggage Drop & 100Plus drinks provided FOC post-run.

Join the Team FatBird Facebook Page and i-Run Facebook Group for information updates of i-Run locations, schedules and photos.

Sundown Marathon Pacers & Falcon Runners

Sundown Marathon Pacers & Falcon Runners

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!

Training Photos By FatBird Trainers CK Chin and Onin