The 4km run into the start point was already one of rolling hills with good elevation to make a grown man sweat buckets. And if that was not enough to break a sweat for some, the faster groups were guided to do activation drills to prepare them for the main course.
The 1km loop made up of a good up slope in the first segment to make sure that the trainees were given a good workout, before breaking into recovery mode with some nifty footwork to build up the stride rates for improved cadence.
The 2 sets of 3 repetitions were executed to a tee by the respective groups with just sufficient rest intervals tailored to each group according to their HM targets and abilities. The strong base that have been built up till now put the Kingfishers in good stead as they ‘flew’ around the 1km repeats with measured grace while maintaining good form and posture.
The main course was consumed with gusto and enthusiasm as the Kingfishers found their recovery requirements were shorter than allocated, pointing to improving cardiovascular strength and speed endurance. They were able to sustain the prescribed 85-90% effort for the 6 repetitions, with a couple of runners even wanting to go for extras – of course that would not be done during training to avoid over-reaching and risking injury.
A nice dessert of body weight resistance circuit was served immediately. The short post-run HIIT bursts got the Kingfishers all pumped up even after having done 10km worth of high intensity running, providing a good closure with some core work to complement the lower body conditioning.
The evening ended on a high ‘in endorphins’ for most of the runners. The Kingfishers will be looking forward to test their base in this coming weekend’s 21km Optimal Pace run, a sort of preliminary time trial for a good gauge of their performance potential on Aug 31.
The Kingfishers Enjoy Speed & Hills!
Facebook photos from FatBird MK
All runners, friends and fellow Singaporeans, let us celebrate as One United People in this country where rainbows of a thousand colours brighten up our beautiful skies – Singapore, Our Homeland!
It was a treat for the participants at Bedok Reservoir Park where we were joined by Singapore’s top woman marathoner, Anne Qi Hui and National Middle & Distance Running coach Ghana Segaran.
As Official Half Marathon Pacers of the ST Run @ Hub, Team FatBird’s marathon pacers were on site to lead the runners though a challenging route around the scenic Bedok Reservoir Park. As the sun was setiing, and the weather got cooler, Coach Ghana gave a welcome to all participants and introduced the Guest Trainer Anne, as well as Team FatBird Pacers.
Anne followed on with a good round of dynamic warm up and activation exercises with lots of tips and advise on how to prepare the body for flight (run in FatBird’s speak :D). Anne showed a great repertoire of exercises and even rose to the challenge of some highly enthusiastic participants.
With a group photo followed by some cameo shots from the ST photographers, the respective Pace Groupings of 1:50h, 2:00h, 2:15h and 2:30h got off to a rousing start with highly charged participants in tow. As the participants settled into their paces, tips and advise were shared and exchanged by Coach Ghana and Anne.
The ST Pacers did our part by sharing some of our own training expertise and experiences, while reinforcing what were shared by Ghana and Anne. The ST lead up runners took away lots of valuable tips and did very well to run sustainable and manageable paces for the whole of 6-8km.
Over 100Plus and bananas, the participants, Pacers and Coach Ghana continued to share running stories and information while watching dusk set in. The FatBird Pacers were motivated by the enthusiasm of the coaches as well as the runners who were so willing to share and exchange tips and experiences.
This will set the tone for proper training to be adopted by ST Runners when Coach Ghana’s 8-week training program is made available online to prepare more runners for the next lead up runs on Aug 23 (Ponggol Waterway) and Sep 13 (Sports Hub).
Please be sure to join Team FatBird Pacers and Coach Ghana in the remaining 2 FOC training runs, and yes, please sign up for the limited slots if you have yet to do so.
Running Straits Times @ Sports Hub?
Follow Our Pace & Win Your Race!
The Kingfishers went for their first track session of the program with anticipation and a tinge of apprehension. But all tensions were eased and fury released after an intense 90min of workout flew by.
The evening started off with an appetizer of dynamic running and activation drills, before all groups settled in for their first mile trial for use as a baseline for future track training sessions.
After the mile run which all the Kingfishers (many of whom have not been to the track in years) did respectably well came the highlight of the night’s menu – the 800m interval sets followed by a sprinkle of 400m to get those ‘slowing legs’ into higher gear.
The play with the rest intervals was fun as well as instructional as to the current fitness levels of the athletes – we must say they have a reasonable good base to work on, even for the Group 3 trainees.
With the track being crowded with runners, and an ongoing football game on the pitch, all the action and fun seemed to be on level ground and the grandstands were getting a little quiet and lonely…
The Kingfishers were so committed to the training that some were ‘seeing stars’ while there was at least a case of a ‘Merlion’ with a few on the verge of joining in. While the emphasis is on building up speed on the legs and honing the lactate clearance system with slightly sub-maximal intensities, there will always be the trial and error requirement for the runners to find their optimal pace and stride rate for the respective sets.
The timing of sets, including the rest intervals, were watched closely by the team of dedicated trainers/pacers who made sure there were not much slack and providing the trainees the necessary pacing and encouragement they require to sustain the pretty intense workout.
A good stretch down was conducted by the team trainers to ensure that all Kingfishers learn and practice post-training and race cool down which is so important for recovery and readiness for the next workout.
The timing was just right when we ended at 8:30pm with a debrief and group photos. From the tired but satisfied and smiling faces worn on the Kingfishers’ faces, it was evident most have enjoyed the track and speed session, knowing that they have put in a good evening’s share of hard work for the positive enhancements of their progress for race day on Aug 31.
The Kingfishers Survived The Track Attack Mission!
Photos by FatBird Meng Kiat