12 weeks have passed in a blink of an eye. Next weekend is the final test for all the Sunbirds who gathered for their training program finale run at ECP this Sunday morning.
Armed with 12 weeks of base-building with good doses of strength, speed and pace training under their belt, the Sunbird marathoners would gather for one final session to hone their final marathon preparations for the SCSM on 3 Dec.
The Optimal Paced run in their respective timing groups would have them run portions of the race day routes for 13km (HM) and 18km (FM). As a simulation for race day, most were dressed in their race armour and shoes, starting conservatively at Marathon Pace (MP) for 3-5km before progressing on and sustaining Optimal Pace (OP) for the remaining km.
By now, the Sunbirds are very familiar with the success formula and focused on executing their respective race plans to a tee. They all finished the 2-hour run feeling good and confident for a good showing on race day.
The Sunbird Trainers conducted briefings on the race routes as well as preparations in the final week for a successful run at SCSM17. We are happy that all Sunbirds have progressed to this stage of training with strong showings of improved aerobic base and speed endurance, with a relatively good injury-free record.
The Sunbird Trainers have enjoyed every bit of the 12-week program as much as what we hope the Sunbird trainees would have relished and benefited from. We would like to thank all Sunbirds for your confidence and patience with the training program.
The stage is set for this Sunday’s important race.
We wish all Sunbirds a fruitful and enjoyable run at SCSM, and may their commitment and dedication at training bring them the due rewards of hitting their marathon goals and Personal Bests.
The Sunbirds Are Operationally Ready For SCSM17!
Program PowerFLIGHT Speed & Strength Training System
Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in January 2018. Runners and marathoners looking to up the ante on their speed and strength with enhanced performance are encouraged to sign up for PowerFLIGHT to benefit from structured group hills, track, intervals, high tempo training led by qualified and experienced Team FatBird marathon trainers.
With the completion of 22km for the HM and 30-32km for the FM, the Sunbirds have reached their final milestone of the 12-week training program for the Standard Chartered Singapore Marathon (SCSM) to be held on Dec 3 morning.
This morning’s fast-finish long run was executed at Marathon Pace (MP) for the initial portion, with the final 10km being ran at Optimal Pace (7-10s faster). This was to prepare the marathoners for a steady (not too fast) start and run a negative split with a faster pace (on fatigued legs no less) on the return distance.
The Sunbirds have over the past training weeks built up a solid foundation and sense of good form and pace to execute these over 20s and 30s long runs well. Quite a difference in terms of marathon ability, running economy and pacing quality compared to when they first started with Ops Sunbird 2017 some 10 weeks ago.
This morning’s workout saw an eventful turn on events with the lashing run and strong headwinds experienced about 1.5h into the workout. This provided the Sunbirds with a sense of running through challenging weather, be it in hot sunny temperatures or wet and windy rainy conditions.
Some of the Sunbirds in fact did better with the rains bringing down their core temperatures and alleviating their Heart Rates for a stronger finish that would have been without the rain.
These long run workouts were also full rehearsals for the trainees to trial their race plans and equipment testing in simulated race day conditions. Adjustments will be made to fine-tune the paces and plans over the next two weeks of tapering for an optimal race.
With the longest run aced, the Sunbirds enter into the Tapering Phase with reduced weekly mileage over the coming weeks, with training intensity maintained. This will also be a good time to look after minor niggles and aches, with more foam-rolling and myofascial releases to recondition the fatigued and tight muscles.
While the majority of Sunbirds were doing the Newton Challenge (32km) as part of their simulator long run @ Marathon Pace, the smaller group of mainly Half Marathon Sunbird trainees were at the front of the National Art Gallery for their 18km and 30km run along start and finishing portions of the SCSM (Standard Chartered Singapore Marathon) race routes.
The training run for the Sunbirds were executed in a long tempo interval format with 2min of rest interval for every 5km of running at Marathon Pace (MP). The first portion of the run brought us to Kallang Riverside Park along the serenity of the Kallang River on a pretty Sunday morning.
The first 10km was completed back the start point in front of NAC, where the Sunbirds were scheduled to run 5km loops around the City Centre (roads closure for CarFreeSundaySG) with refreshment (Sports Water, bananas) awaiting at every rest interval.
The training objective was to bring the trainees up to MP over the longer distances 18km and 30km with short rest breaks to help with sustaining target pace throughout.
Under the guidance of their Sunbird trainers, the Sunbirds met their training objectives in spite of the challenges posed by the heat in the later part of the morning.
After the training, we received bouts of good news of the sterling results of our Sunbirds who were at the Newton Challenge 32km. Many of the Sunbirds outperformed with Personal Bests and running much faster than their respective target Marathon Pace for the whole distance.
We would like to give a shout out to all Sunbirds for the smooth execution of their race and pace plan at the training and race, which will surely serve as a huge confidence booster for their upcoming marathon endeavors.
With this good weekend of training and simulator racing, the Sunbirds progress into week #9 where they will do their longest run with high confidence levels of performing well at SCSM17.
After 5 weeks of base building to hone the Sunbirds’ aerobic base and fuel efficiency, the Standard Chartered Singapore Marathon (SCSM) trainees embarked on the next phase of Pace Training in week 6 of the 12-week structured marathon training program.
The 16km (for Half Marathon trainees) and 30km (for Full marathoners) were to be done in a progression model with first 1/3 of the long run workout at BaseBuild Pace, the middle 1/3 distance at BaseBuild Pace -10s/km, the final 10km at Marathon Pace.
It will also be a trial of sorts for the Sunbirds to test out their draft hydration and fueling plans. For many of them, it will be a breach into new territory in terms of new distance reached at goal pace training.
The first half of the workout was well executed according to pace, although some Sunbirds went out a little more aggressive than planned. The price was paid in the second half of the run, especially after 21km with fatigue setting in earlier than expected.
However, the majority of the training group did well to sustain through for the full 30km, albeit having to dig deep after running out of glycogen and hitting an early wall. Definitely a good learning experience for the trainees which can bring them to a new level of preparedness for the remaining weeks of pace training and eventually on race day.
The training team was happy with the resilience and commitment of the Sunbird trainees to grind through this important training session. The trainees too were delighted with their own performances in what was new territory for many of them.
The next two weeks of training will have the Sunbirds transitioning to Marathon Pace, with some fast-finish long runs in store. The Sunbirds will surely be looking forward to doing a few more 20ks, 30ks to hone their preparedness for a solid race in December.
As part of foundation and base building, these hills repeats weaved into their long runs aim to strengthen their aerobic base and toughen their running feet and physiques.
The Sunbird trainees led by their respective trainers completed the 22km-26km workouts in very hilly terrain, without any thoughts of wanting it any easier…Kudos to their commitment and mental strength to overcome the tough workouts dispensed.
They kept to the training paces in both weeks’ workouts and returned with high scores in meeting the training objectives.
The trainers were suitably impressed with the high tolerance for ‘pain’ of the Sunbirds, which have allowed them to complete the challenging missions. This will put them in good stead for the next 8 weeks of buildup towards SCSM in December.
With another week of base building next week at MacRitchie Reservoir Park, the Sunbirds would have completed Phase 1 of the training with sufficiently sound aerobic base and better running economy, before moving on to Pace Training in Phase 2.
We look forward to seeing continued good progress from the Sunbirds, while hoping that those who have missed some of the foundation sessions would be able to do their own make-up training and return to the Nest soon enough for us to bring them towards meeting their race day objectives.
The Sunbirds Braved The Twin Hills Challenge
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