A Flying Start For The Twin Marathon Training Programs

A Flying Start For The Twin Marathon Training Programs

The highly anticipated 12-week Operation Nighthawk (Marathon Training For Sundown) and Operation Kookaburra (Marathon Training for Gold Coast Marathon) got off to a smooth start at the newly minted Parkland Green at Singapore’s East Coast.

It was heartening to see quite a number of returning trainees who have enjoyed successes with many of Team FatBird‘s quarterly marathon training programs.  As always, there were the newcomers who are joining our training programs for the very first time and were looking high with excitement, albeit with a wee bit of apprehension as to how they would ‘survive’ the first session šŸ˜€

After the sizing of the training tees and finisher singlets were done, the Nighthawks were warmly welcomed with a briefing of what to expect in this 12-weeks of FlightZONES training, and how 2/3 of the weekend long runs are held in the night for conditioning purposes as well as getting in some cooler weather.

The Kookaburra and Nighthawk trainees were placed into their respective training groups according to their marathon goals and hooked up with each of the FM and HM pace group trainers/pacers.  After some training instructions and words of encouragement from the trainers, the respective groups were flagged off toward the direction of Fort Road.

Each pace group ran at their prescribed basebuild pace with the intention of having achievable increments in the distance and pace targets as the weeks progress.  For many of the new marathoners, the initial 3-5 weeks would be a good time to access their abilities and comfort levels with respect to their marathon goals.

The first half of the night’s run went according to plan for most of the Nighthawk and Kookaburra trainees.  There were mild winds in the midst of rather humid weather.  As the distance wore on, apparel were dripping wet with perspiration which often times even flowed down into the shoes.

A number of the trainees, especially the new ones found the paces harder to sustain in the second half due to fatigue and the night drawing late.  There are a number of challenges in night distance running which can make it even harder than in the morning, and hence the need for lots more night runs to help the marathoners condition better for a good night race.

By the 3/4 mark in the training distance, a number of trainees were slowing down due to the high humidity coupled with the winds being blocked off by the large groups of infantry soldiers marching onwards for their POP on Saturday morning.

The smaller group of Half Marathon trainees, mainly Nighthawks, returned earlier and happy to have completed 10-14km what for many was their longest run to date.  The Full Marathon trainees from both Kookaburra and Nighthawk seemed more experienced and were able to complete within the maximum allowable time, albeit looking tired and drenched with sweat.

After isotonic drinks were downed and the heart rates recovered somewhat, a short debrief was conducted to share some of the initial lessons learnt and what to prepare for subsequent training sessions, both morning and night. 

The experienced Nighthawk trainers also conducted a much needed round of static stretching to soothe and ease those tight muscles and we were encouraged by the enthusiastic participation of the trainees.

The Team FatBird training crew is happy with how the kickoff sessions for both Ops Nighthawk and Ops Kookaburra went, and judging from the committed and determined faces of the flocks, we are confident of bringing the best out of the trainees who are consistent with their attendance and application of knowledge and experiences gained for the remaining 11 weeks.

Training will see us go to the trails and hilly terrain of MacRitchie Reservoir Park the next 2 weekends, followed by some good hill workouts at the Mt. Faber region the following weeks, which should build up a sound base for all the trainees midway through the programs.

There are still limited training slots with full entitlement for Ops NightHawk (Registration HERE) and Ops Kookaburra (Registration HERE) for those of you who are looking to begin some serious structured training to prepare solidly for the marathon races in 4-5 July.

As we wrapped up our first training session, we can hear the encouraging calls of:
When Dusk Falls, The NightHawks Emerge!
Run Kookaburra, Run Kookaburra, Gold Our Race Will Be!

OPS NIGHTHAWK 2015: Secure Your Place & Make A Mark!

OPS NIGHTHAWK 2015: Secure Your Place & Make A Mark!

Now in its 8th year, Singapore’s largest night marathon – Sundown Marathon  looks set to redefine the art of night running in 2015. You can look forward to another trailblazing running festival and yet another exciting night running event.

Secure your place to earn the official ONH15 training and finisher tops as a mark of your successful journey in Operation NightHawk 2015 – our tried and tested 12-week structured night training program to help you Conquer The Night & Beat The Sunrise @ The Sundown Marathon!

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 (www.teamfatbird.com) Flight-Zonesā„¢ Night Marathon Training Program.
      ā€¢ Heart-Rate & Pace Training sessions.
      ā€¢ Weekday tempo and Weekend long runs with the group
      ā€¢ 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.
      ā€¢ Experienced Marathoners and Pacers leading and guiding the 
      ā€¢ Information and tips on Managing & Preventing Running       
        Injuries, Running Performance, Sports Nutrition.
      ā€¢ Isotonic Drinks/Refreshments after long runs.
3. A New Balance “OPERATION NIGHTHAWK” RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions).
4. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
5. Special discounts on sponsors’ products like nutrition, hydration systems, foam rollers
6. eCertificates/Awards of completion/achievement.

* FatBird Membership Card holders and Past FatBird fee-paying trainees enjoy discounted pricing

Training will begin on 10 April 2015 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.

Click HERE for Frequently Asked Questions.

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



Team FatBird organizes the following Weekly Runs

Monday (FatTrim/Recovery @ Sports Hub)
OCBC Square (Outside Sports Library)

Free-To-Join with baggage drop and post-run drinksĀ 

Monday (FatTrim/Recovery @ Sentosa Boardwalk)
Sentosa Boardwalk (Boardwalk just behind Vivocity)

Free-To-Join with baggage drop and post-run drinksĀ 

Tuesday (TempoBird @ Central/CBD)

FatBird Statue @ UOB Plaza

Free-To-Join with baggage drop and post-run drinksĀ 

Tuesday (FatTrim/Scenic @ Sentosa/Boardwalk)
Boardwalk behind Harbourfront

Free-To-Join with baggage drop and post-run drinksĀ 

Wednesday (PowerFLIGHT @ West/LabPark)

Labrador Park MRT (Wooden Shelter)

Free-To-Join with baggage drop and post-run drinksĀ 

Thursday (TempoBird @ Central/CBD)

FatBird Statue @ UOB Plaza

Free-To-Join with baggage drop and post-run drinks

Thursday (TempoBird @ Sentosa Beach)
Beach Station (outside Coffee Bean)

Free-To-Join with baggage drop and post-run drinksĀ 

Friday (BaseBuild LSD @ ECP/MR/MF)+

Night Long Base/Pace Runs
Paid Program – write to training@teamfatbird.com for enrollment

Saturday/Sunday (BaseBuild LSD @ ECP/MR/MF/SH)+

Day Long Base/Pace Runs
Paid Program – write to training@teamfatbird.com for enrollment

Sunday (Easy Run @ CarFreeSunday)
7:30am-9:30am (Every last Sunday of the month)
National Gallery (near Parliament House)

Free-To-Join with baggage drop and post-run drinks

+Ā  These runs are part of (paid) structured marathon training programs.Ā  Look out for their registration on the FatBird facebook or blog.

++For details of FATBIRD RUNS, email training@teamfatbird.com or call 83283585.

ADVISORY:Ā You are responsible for yourself and your property for all Team FatBird run sessions. Team FatBird and its members shall not assume responsibility or liability for any loss of property, injury, damage, accidents, death during the runs.Ā 
EmailĀ training@TeamFatBird.comĀ for additional info on Training Programs and Runs.
#RIPLeeKuanYew #RememberingLKY

#RIPLeeKuanYew #RememberingLKY

We feel the deep sadness and grief on the passing of the founding leader and father of Singapore, Mr. Lee Kuan Yew. A man whom we all held in utmost respect and regard for his lifelong dedication and contributions of leading Singapore from a humble town to the metropolis it is today. 

Our utmost appreciation and gratitude to you, Mr. Lee, for this prized legacy which all of us will hold dear forever in our beloved city, country and home! ?

#?RIPLeeKuanYew ?#?RememberingLKY
The Falcons Are Poised For a 2XU Performance

The Falcons Are Poised For a 2XU Performance

Parkland Green @ ECP provided the base for a fitting finale to Ops Falcon, where we congregated at the newest training location we will be using for many of our upcoming Ops Nighthawk marathon training sessions as well.

The Falcons turned up for their finale tune-up and preparatory pace run on time and in high spirits.  After going through their warm-up rituals individually, the groups got their tapering runs of 13km (HM) and 18km (FM) underway to cloudy skies.

Although the sun was blocked by the mild haze, the air was warm and humid, adding in a slight bit of challenge for the conditioned Falcons.  Final tests of shoes, equipment and hydration/nutrition plans for race day were executed while maintaining optimal pace throughout the tapering distances mandated.

A few Falcons returning from injury and flu were also putting in runs according to their adjusted goals and paces – although they might not be in the best condition to fulfill their original objectives, these Falcons still hoped to do their bests for their respective revised targets.

It was smooth sailing for most of the groups who completed their requirement in good form.  During the debrief, advice was dispensed to the Falcons who have had tightening muscles to do more stretching and myofascial massages to get their running muscles more supple and in shape for the race.

The 11 weeks of training have seen many Falcon trainees grown from strength to strength as well as being more matured in terms of handling their efforts and paces to meet their desired race outcomes.

It was a pleasure for Team FatBird trainers and pacers to have provided guidance to such a committed ad dedicated flock.  We are confident that each and every Falcon will fly with confidence and pride come Sunday 29 March to achieve the best results their structured marathon training have positioned them to be.

The Falcons Are Poised For A 2XU Performance!

Photos from FatBird Chin