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)

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