The Longest & Most Challenging Training Run @ SCMS16

The Longest & Most Challenging Training Run @ SCMS16

It was fortunate that the weather was not too bad this Sunday morning, as the Sunbirds prepare to tackle their longest training run in preparation for SCMS due in 3 weeks.  This was to be a gauge of the runners’ foundation and endurance abilities to complete 80-90% at Marathon Pace, and also for all to finalize their hydration and fuel plan.

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u11To add an additional level of challenge, the FM trainees were required to navigate the 8km ‘Demoralizing’ Changi Coastal Road stretch.  The difficulty level was further increased a notch up when the sun popped out along that demoralizing stretch.

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The HM and 10k Sunbirds and Corporate trainees stayed along the more shady ECP stretch to complete their missions within target training objectives.  Led by very experienced trainers and pacer from Team FatBird, the Corporate trainees have learnt and improved lots over these past 6 weeks of their joining the FatBird SCMS Corporate Training Program.

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The HM Sunbirds did well to complete their 21km within target pace.  During the debrief, it was reported that many of them have lost quite a lot of fats and inches around the waist, allowing for easier runs and faster timings than before joining the Sunbird program.

The FM Group 0.5 were first to turnaround from Changi Ferry Terminal toilet and hit ECP again after just running for 90min.  With a weight loss of 4kg from an already thin frame, JY was running stronger than ever along with his training mate and mentor NH.

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The respective FM groups completed their 33km-35km missions well within targets as well, with Groups 1, 2 and 3 all finishing strongly.  The mental factor at the Demoralizing stretch of 16km to and fro did affect some of the trainees, but they picked up strongly once they came back to ECP.

With the successful completion of the longest training run, the Sunbirds will enter the tapering phase with decreased mileage without lowering intensity from next week.  Feedback from the trainers indicate that those who showed up today are ready for the big race.

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With diminished immunity from such a long and challenging workout, the Sunbirds were advised to rehydrate, refuel, rest and recover for the next few days to avoid getting sick or worse, coming down with injury due to tight muscles and sore joints.  This ‘crucial’ period can often break a marathoners’ good preparations if he or she does not have sufficient rest and recovery from all the hard training done in the past few weeks.

Training completed at 11:30am, 4 hours after the the morning’s first runoff.  The final groups were glad to have completed their longest run to iced-cold isotonic drinks and bananas, with patient trainers sharing their joys.

 

The Sunbirds Did Well In The Longest, Most Challenging Run

Photos from FatBirds MK, Chris

 

Sunbirds Into The Final Phase Of SCMS Training

Sunbirds Into The Final Phase Of SCMS Training

After putting on outstanding performances with many Personal Bests at last weekend’s Newton 21km and 32km Challenge, the Sunbirds returned back to SCMS training for their final month of training before the big race on Dec 4.

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The Full Marathon Sunbirds were still feeling high from last week’s good run, and were pleased to hear that they should pare down their planned distance slightly to avoid risking injury as they have yet to recover fully.

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The weather was once again very cool with cloudy skies without any rain at Parkland Green, ECP.  The Full Marathon trainees were flagged off first as they had longer distances of 25km-32km to cover at Marathon Pace (MP).

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The Half Marathoners and 10km trainees were taken through their pre-run routine with dynamic stretching and running drills by their trainers.  As most of the HM and 10km groups did not participate at Newton Challenge, they were raring to run at Marathon Pace for their planned distances of 20km and 8km respectively.

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The route took all the groups through Gardens Bay East and then Marina Barrage, before coming back to the ECP stretch for the remaining of their targeted distances.  After the many weeks of base building with long runs, a marked improvement in the running form as well as the pace management could be observed by the trainers.

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The 10km groups outdid themselves by running 9.5km due to the additional distance for them to reach the Gardens By The East water coolers for hydation and top ups.  Which was a pleasant surprise for them to know they could maintain pace for nearly 10km, the actual race distance for them at SCMS.

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The HM groups had a good time pacing along the sub-2:00h, 2:15h and 2:30h trainers for a smooth finish.  Training objectives met with high confidence of doing a good HM race in 3 weeks.

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The FM trainees looked very strong, although a few were feeling the effects of fatigue from last week’s 32km race and also increased mileage mid-week.  Still, most were able to maintain MP through to 25km at least.  The FM Sunbirds also took the opportunity to practice their hydration and refuel plan, under the guidance of their respective marathon trainers.

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The whole training session was completed by 10:30am, with some spare time for a quick debrief on adaptive recovery and injury prevention.  Overall, it was another enjoyable and fruitful session for all Sunbirds who turned up.

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Reports of progressive weight loss have continued to come in strongly, with many making good losses as they advance towards their optimal racing weight.  With just 3 weeks to race day, the FatBird trainers are quietly confident of a good performance from the Sunbird trainees.  We look forward to next weekend’s longest training run before we move on to tapering mode in preparation for race day.

 

The Sunbirds Soared in Cool Winds!

Photos from FatBirds Rand, Chris

Great weather at Run @ CarFreeSundaySG

Great weather at Run @ CarFreeSundaySG

After a break of two months, CarFreeSundaySG returned with a new and enhanced run and bike route with additional activities at the heart of the financial city centre at Shenton Way.  The Health Promotion Board Singapore i-Run was also back with runners enjoying the closed roads along with bikers and eScooters and roller bladers in what was cooling weather.

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Runners came in all forms and for various reasons.  There were families with children walking and running together.  Some were there to get another 5-10km in as part of their Sunday long run training.  A number went down to work up a sweat and blast some excesses away.

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Others were content to jog along and enjoy the closed roads and atmosphere with Dinosaurs on roller blades, bikers dressed in special costumes, and community groups out dancing and prancing with sleek fitness dance moves.

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A number of runners who arrived as early as 6:45am were taken through a warm up jog before returning back to the start point by 8:00am to continue with the mass bike and run groups.

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There were also sports and games played at the Padang, and high intensive workouts right at the steps of the National Gallery.

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The Sunbirds and Corporate runners who were out training for their races also joined in to do a couple of the new 5km loops which took us into parts of the scenic Telok Ayer and Amoy Street stretch.  Because of the cooling weather, many of the runners kept up to their paces and were still smiling when they completed their runs.

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There were many walk-ins at the i-Run booth who were just happy to do 3km brisk walk and jog, as well as 5km run around the complete loop.  They were led through a round of dynamic warm-up before being flagged off for a joint start at 8:00am.

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Because of the good turnout, the isotonic drinks were gone by 9:30am.  Overall, it was a good turnout in spite of the Newton Run happening in the earlier part of the morning.

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We hope to see more runners join us for the next i-Run @ CarFreeSundaySG in 27 Nov.

Till then, Run Happy, Run Safe!

Photos by FatBirds MK, JacQ, Chris

SCMS Training: The Second Half

SCMS Training: The Second Half

The Sunbirds were back to SAFRA Mt. Faber for a third time in the foundation building phase for Standard Chartered Marathon Singapore (SCMS) Training.  For the Corporate trainees, it was their first time to Mt. Faber to experience its famous undulating terrain.

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The cooling morning weather set the tone for a good training run @ Marathon Pace (MP).  With a longer distance to cover, the Full Marathon Sunbirds were flagged off first for their 28km worth of Mt. Faber and Labrador Park Hills Runs.

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The Half Marathon and 10km trainees were led through a round of dynamic warm up before going for their 16km and 7km hills run at MP.  For the newer trainees who have just recently returned to training, this MF’s challenge was an eye opener as well as set a baseline of where their level of readiness for race day is.

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The trainees who have been coming for training, especially in the first 6 weeks of Basebuild conditioning, have seen good progress in their running form and speed endurance.  Losing 2kg to 6kg after only after a few weeks of hard workouts have made running much easier, due to a corresponding improvement in their aerobic bases as well.

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The MF repeats were welcomed with gusto by those who relished a hard workout, while those new to this training ground were simply impressed with how they had successfully run up the steep slopes and completed their challenges.  That is the energy one gains from running and training in groups with a common goal.

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Partly due to the good weather, and the other reason could be the good condition of the Sunbrds, the Labrador Park Figure-Of-8 Hills Challenge was completed with not much problems and in good time to boot.

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Training ended early at 10:30am, allowing for sufficient time for a longer debrief and some tips on running injury avoidance and improving cadence for enhanced marathoning speed.

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Next week will be the commencement of Pace Training.  This time it will be on flatter terrain, starting from the City Centre.  Runners who are interested to join us for some drop-in training sessions as we lead into the important phase of Long Run Pace Training can REGISTER HERE!

 

The SCMS Trainees Are Primed For A Successful Race!

 

Photo Contributions from FatBirds Rand, Clifford, Chris

Ops Sunbird & Corporate SCMS Trainees Up The Ante

Ops Sunbird & Corporate SCMS Trainees Up The Ante

The pre-dawn showers provided the perfect setting for the longest training run to be executed by the Sunbirds and Corporate teams to date. As the participants ambled in for Week #6 of The Standard Chartered Marathon Singapore (SCMS) training, the weather was cool and crisp.

u8u10A combined briefing was conducted from the grand platform of Parkland Green to the group of highly committed marathon participants. The Full Marathoners were flagged off first for their 30km Basebuild-Marathon Pace transitioning long run, while the Half Marathon and 10km runners were led through a dynamic warm up session by their own crew of trainers and pacers.

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The run along ECP towards Gardens By The Bay and then to Sports Hub was enjoyable to say the least. The various Sunbird and Corporate pace groups ran smartly in their respective groupings, moving to the same beat like some well-oiled machinery.

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It was a sight to behold as we also crossed paths with many familiar running groups and exchanged greetings with friends and fellow runners.

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The change in the route to Sports Hub from our usual left-turn towards Marina Promontory was a refreshing welcome for many of the Sunbirds. It provided the motivation for the Sunbirds to hit the right paces and feeling very strong at least for the first half of their prescribed training distances.

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The 10km trainees from the Corporate teams were very happy with their progress of 5km non-stop running, led by the very dependable legs of the experienced FatBird Corporate Marathon trainers. Many stayed behind after the run to exchange tips and get training queries answered by the trainers, extending the close trainer-trainee communications and bonds.

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The 21km Sunbirds completed their 16km run by 9:30am and were given a short demonstration of the recovery tools for long distance running – namely the foam roller, trigger ball, massage stick and the mini trigger grid. The advice was to perform myofascial (self) massage after each long run where possible. These ‘tools of the trade) can help release tight muscles and knots formed through excessive usage, speed up recovery process, and maintain a good range of motion for more efficient running.

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The FM Sunbirds started returning from 9:30am, after completing their 30km distance at Marathon Pace (MP). Many of them looked like they had spares, while a few had expended fully and gave it their all to maintain training MP. Nothing like iced-cold isotonic Gatorade mix and a banana to bring the smiles to their faces after a satisfying long run.

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A number of Sunbirds did well enough to surpass their own expectations, highly increasing their confidence levels in their upcoming marathon races at New York, OSAKA and Singapore Marathons.

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With half of the training program wrapped up, the Sunbirds have developed a good foundation to bring into the second half of the program, which will focus on honing their speed and pace for a good race timing. The Corporate teams will be melding into the mainstream Sunbird training by the time they reach the halfway mark of their training program.

Together, we all will progress forward confidently to hone the pace for a Personal Best (PB) timing for as many of our SCMS trainees as possible on Dec 4.

The Sunbirds & Corporate SCMS Trainees Up The Ante!

Photo Contributions from FatBirds Steven (Sunbirds) & Chris (Corporate)