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)

SCMS Corporate Marathon Training Kick Off

SCMS Corporate Marathon Training Kick Off

The Sunbirds were joined by the Corporate SCMS training group which started their first session in their 8-week Standard Chartered Marathon Singapore (SCMS) Training Program.

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The threatening weather pre-dawn did nothing to dampen the enthusiasm of the trainees, both new and experienced.  Many were in fact looking forward to tackle the trail slopes which they had missed in an earlier training session at MacRitchie Reservoir (MR).

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The Sunbirds who were into their 5th week of training have already built up good enough pace to bring them through the challenging terrain of MR.  This was the final week of base building for them as they advance a notch up next week to longer distances at Marathon Pace (MP) in week 6.

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The Sunbirds had their separate briefing and training, while the Corporate SCMS trainees had their welcome and induction into the Corporate SCMS 8-Week Program nearby.  A new team of training crew came in to support the Corporate trainees and help ease them into their respective training groups.

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The training took both groups through the MR Northern and Venus trails slopes, and along the challenging portions of Peirce Reservoir.  The group of beginners from the Corporate groups were having a fun time experiencing trail running at MR for the first time,  while the more experienced runners were kept on their toes with the steady BaseBuild pace set by their respective trainers.

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Although quite a few trainees of the 10k training group had never run more than 3km at a go, they managed with the help of the dedicated FatBird trainers to complete the challenging 4km distance at this first session.  The Half Marathon groups managed very well with their 12-14km run through the trails and slopes and came back happy they have ran their furthest in a long time.  Confidence levels among the Corporate trainees were definitely boosted with this first training session with Team FatBird.

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The small number of Full Marathon Corporate trainees also did well to complete their longest run of 21km at BaseBuild pace, led by experienced FatBird Marathoners.  The Corporate trainees completed their maiden mission by 9:00am.  A stretch down by the Corporate trainers were conducted for the 10k groups.  Separate debriefs were conducted to get feedback, answer training related questions, as well as getting to know one another better for our continuing marathon training journey towards race day.

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With the first session being at the challenging terrain of MR, the Corporate SCMS trainees will be glad to know that we will be at ECP next week on very flat terrain.  We hope to see more trainees  return in Week #2, and looking forward to have those who missed the first session join us for next weekend’s Corporate Training.

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A quick check with the main Sunbird group showed that they completed their targeted 16km and 26-28km in fine form.  The cool morning weather did help to ease off some of the challenges of the trails and reservoir slopes.  A majority managed to break into their Marathon Pace, which will set the momentum for them to advance to Phase 2 of training in Week #6.

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Overall, it was a fruitful and encouraging start for the Corporate SCMS Training Groups and good completion of Phase 1 for the main Sunbird Training Group.  With 7 weeks to go before race day, things are building up nicely for all our SCMS training groups.  We are on track for yet another good performance at SCMS 2016.

Photos By FatBirds Steven, Chris

SCMS Sunbirds Marathon Training @ Western Hills

SCMS Sunbirds Marathon Training @ Western Hills

The Sunbirds – Team FatBird’s Standard Chartered Marathon Singapore (SCMS) training flock were back at the Mt. Faber Hills for yet another challenging workout in Week #4.

This week’s program offered those who missed last week’s grueling training a taste of the Western Hills region, as well as allowed the marathoners who showed up last week to pare down to a more subdued routine this week.

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However, the weather this time was the ‘killer’ app, providing the mainly Half and Full Marathoners with some good conditioning for the Dec SCMS race.  It had been hot and humid these past few editions of the SCMS, and this year’s race might see heat and humidity posing challenges to participants again.

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The first part of the training had the Sunbirds tackling the Mt. Faber Hills repeats, burning up more fats and glycogen with every climb of the 1.6km hill loop.  Most of the Sunbirds were happy to run the hills again as they have seen quite good progress with their weight loss figures over the past 3 weeks of foundation building.

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By the time we hit Labrador Park for the second part of the run, many of the trainees were already having growling tummies.  The training had to go on.  There were a few runners who had slightly low sugar levels in spite of coming prepared with a good breakfast.

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The heat of Brother Sun spared no one as we ran into the scenic but open Keppel Marina area.  More fuel and reserves were burnt.  The Sunbirds’ foundation in just 3 weeks of training helped them sustain their target training paces to complete the Labrador Park sets reasonably well.

As if the glycogen and fat stores were not taxed sufficiently, the final 5km run back on a gradual rolling up-slope back to the Mt. Faber start point would have teased off any remaining reserves from the fuel tank.  It was no wonder the Subway outlet at MF had a mini queue after our trainees returned.

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In between mouthfuls of their 6-inch to foot long sandwiches, the Sunbirds listened attentively to the marathon training debrief given by their trainers.  There were key points given in terms of their running form and posture, proper manner of carrying of hydration and also some techniques in terms of tackling hills.

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With one third of the Sunbird structured marathon training program completed, a number of trainees were reporting better aerobic base, running form and quite importantly to many, loss of 2kg to 4kg of fat weight from their physical frames.

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Of course, having a good marathon diet coupled with following closely our proven marathon running and training schedule will enhance the results of proper weight loss leading to optimal race weight.

A number of Sunbirds were recommended by their trainers for upgrades to the next pace group based on their consistent progress during training.

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All these positive analytics have kept the Sunbird participants motivated to attend every training session rain or shine.  They now look forward to the next third of training where we will progress on to enhanced volume and pace to hone their speed and strength endurance for their eventual marathon distance.

Next week will see the kick off session of Team FatBirds 8-week Corporate SCMS Marathon Training Package for 10k, HM and FM categories.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

The Sunbirds Are Lighter & Happier Campers!

 

Photos from FatBirds Steven, MK

SCMS Marathon Training @ Western Hills

SCMS Marathon Training @ Western Hills

It was week 3 of the 12-week marathon coaching program for Standard Chartered Marathon Singapore (SCMS) 2016.  This time, the setting was at the hilly backdrop of Mt. Faber and Labrador Park.

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In spite of the looming dark clouds in the morning, the turnout was respectable.  Great that the rainstorm did not materialize to disrupt training.  The pre-training briefing touched on aspects of hills running techniques and maintaining good running form when faced with challenges of hilly terrain.

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A number of Sunbird trainees were away to race the Berlin Marathon, while a few more will set off in 2 weeks time for Chicago Marathon.  We wish them godspeed and trust that their marathon training with Team FatBird have prepared them well for Personal Bests and good timings.

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The first part of the morning’s training menu saw the Sunbird trainees devouring the rolling hill at Labrador Park in a series of 2.2km Figure-Of-8 sets of continuous running at Basebuild pace.  The cooler weather in the morning allowed the respective groups of runners to maintain prescribed training pace without any hitches.

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The experienced FatBird trainers were deployed to each respective pace group to guide the trainees as well as to watch their running form and provide training advice.  The hills challenge were meant to draw the reserves from the runners and to test their abilities to maintain good running form.

After the 3 loops for the Half Marathon runners and 5 loops for the Full Marathoners, the respective training groups proceeded to Mt. Faber hills for the second main menu item.  A 1.6km hills repeat for 3-5 sets of continuous run at BaseBuild pace.

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As the Sunbirds climbed up the 800m upslope along Mt. Faber slopes, they were reminded of the need to maintain an upright posture, eyes front (and not looking down), hips and waists not bent, and picking up the legs nicely from the back with a mid-foot landing on the balls of the feet.  Breathing should be regulated to avoid over working and burning off precious glycogen too early.

By the 3rd lap, it could be seen that the glycogen stores were running low even with the faster groups.  The trainers decided to cut 1-2 laps off the training requirement when we realized that we have achieved the plan distances.  The Sunbirds welcome the good news with smiles on their faces.

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The training was completed with all objectives met.  A short debrief to provide feedback and comments to trainees ensued, before the session ended at 10:15am.  Overall, it was a fruitful training session.  The Sunbirds move into the quarter two of the training program next week with enhanced hills training and aerobic base building.

 

Whether you are preparing for marathon races (10km, Half Marathon, Marathon) or just wanting to do high fat loss aerobic based long running, you can look towards Team FatBird’s FlightZONES structured marathon training program to help you make it happen!  Lose weight and race fast with Operation Sunbird 2016!

 

Training Program details and registration HERE!

 

Team FatBird also has an 8-week Corporate SCMS Marathon Training Package to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Photo contributions from FatBirds MK, Steven