FatBirds Soar @ Army Half Marathon 2016

FatBirds Soar @ Army Half Marathon 2016

AHM Race Account from FatBird Anthony
Photo Credit: Rand Yan, CK Lee, Onin Tayson

The change of wind direction at the eleventh hour allowed the Army Half Marathon 2016 to proceed as scheduled.  That ensured that the weeks of hard training by the Kingfishers did not go to waste, delivering many Personal Bests and Season’s Best.

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After 7 weeks of PowerFlight training comprising of weekly tempo runs, intervals, hills and steady paced runs, the Kingfishers met up at the Esplanade Amphitheatre 3:45am.  We went into the personal dynamic warm up routines at 4:10am to prep our engines.  By the time we entered the start pen after group photos, it was already quite filled from the front.

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Our group managed to jog up and wriggle our way to within 25m from the start line.  The air was good, although slightly humid.  We were entertained by the MC until flag off at 5:00am sharp.  I managed to break through the thick crowd after about 500m and settled into a 4:40h pace.

The FatBirds went on a conservative start and followed closely to their race plan.  They were to use the Official SAFRA Pacers as guideposts, but still rely on their own timing devices and Heart Rate Monitors to maintain their Optimal Pace.

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The first half of the race went around the city area and Gardens By The Bay.  Other than the first drinks station which came only in the 4-5km mark, the rest of the hydration points were well positioned and carried ample stocks.  I maintained my 4:40h pace and tried not to have too many surges.  The night was quite dark, so we were all careful especially at the dimly-lit areas of Gardens and Tanjng Rhu area.

The second half of the race saw us running around the National Stadium and then up on to Nicholl Highway.  It was relatively flat throughout, save for a few rolling slopes.  It was pretty smooth for me at the drinks stations, except for one where I had to run back to get the 100Plus which I didn’t want to miss.

Although I didn’t really need it, I popped a gel at the 13km mark as what was prescribed during our Kingfisher training.  That could have helped to stave away any potential cramps from maintaining the pace.  With 7km left, I decided to move the pace up slightly after I body sensed that there were no tingling in my calves – signs of cramps brewing.

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I carried the 4:35min/km pace all the way to the finish line at the Padang with no incident.  Based on some quick mental calculations, I was already in my HM PB zone from the 15km mark onwards.  A check on my trusty Garmin 235 showed a potential Half Marathon PB of 1:36h.  My HM PB of 1:38h was last achieved at SCMS 2015.

As I had another appointment, I left the place immediately after collecting my finisher tee and medal.  It was later that I learnt the good news of so many Kingfishers and FatBirds that have scored Personal Bests.  All their hardwork and dedication at the weekday track and hills workouts, and weekend long steady runs have paid dividends immensely.

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The FatBird trainers were so happy and proud of our trainees’ achievements at the AHM16.  The list of good performers are too long to list.  Instead we will just share some kind words of appreciation from our Kingfisher trainees below:

“Right on target!  Thank you Operation Kingfisher( Team Fatbird ) for helping me achieve a new personal best of 2hr in the Army Half Marathon today, shaving off 3mins from my previous timing of 2:03 set in 2013. The hard work at the track, the hills and the weekend long runs helped tremendously. I couldn’t have asked for a better timing ? I felt that I have given my all today! For this effort, I’m totally happy and contented.”
–  Adelene Ho

“HM PB! Thank you Team FB chief & trainers for all the trainings, tips and encouragements, especially Jayson, Arnel & Jacqueline Tan…Great run great fun as usual. I will be back stronger!”
– Ruby Pryor

“Thanks for my Sub-2h HM PB! Shout out to a few good people throughout this period of running. Robin & Adelene Ho for the honest & open running whatapps-conversations & encouragments; Rand TF for making your AHM 16 about me. Thank you! Oh yes, & how can we forget Team Fatbird, their iRuns, #RunningKakis! and to many, thank you for sharing my joy.”
– Kevin Ho

“Safra Army Half Marathon PB: unofficial net: 1hr 47min”
– Jarrell Tan

“Army Half Marathon – 21KM. Thank you to Team Fatbird for the awesome training that help me to sustain a sub-6 pace. Faded a bit in the end due to cramps but overall happy with my result!”
– Kelly Ho

“I will like to thank u and your team fat bird for the training and guidance. This August completes my first year of running (marathon) and being associated with team fatbird. Completing two marathons (still learning) and reasonable sub 2 to make first year. The track and hill training and guidance really helps. Hope to achieve personal best next year in marathon and continue with training with team fatbird. Thank u once again.”
– Sandeep Seth

“I have lost 7 lbs in the last 4 weeks of Kingfisher training. The track and speedwork have helped me build up good speed and I had a good run at AHM. I enjoyed and benefited from the final track session where we were introduced to good running form.”
– Becky Taylor

With AHM16 done and dusted, we now look forward to Operation Sunbird 2016 – our 12-week structured marathon training program for Standard Chartered Marathon 2016 and the list of overseas marathons.

Kingfishers Taper For AHM

Kingfishers Taper For AHM

After a good 21km time trial last weekend, the Kingfishers moved into Tapering phase in week #6 of Ops Kingfisher Half Marathon training for the Army Half Marathon (AHM).

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The bout of thunderstorm on Wednesday didn’t stop the Kingfishers from doing a full set of cardio and core training, led by very able Kingfisher trainers at Serangoon Stadium.

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Partner bodyweight exercises coupled with some light running around the track after the rain fizzled out provided the main meal of the night.  The Kingfishers lapped the modified menu up in good spirit.

Track Photos From FatBird Onin

 

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The Pocari partner was down early to support the Kingfishers for their final long run before the AHM race.  This collaboration was a small initiative to show support to our marathoner, Neo JieShi and other Team Singapore athletes competing at the Rio Olympics 2016.

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The 18km Optimal Pace run was executed to a tee by the Kingfishers.  The wet weather provided cool comfort to all runners for a smooth run, topped by Pocari drinks and a finisher ‘towel’ as due reward.

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Thanks for the good people from Pocari Sweat Singapore for the hydration support.

 

All systems go for a good outcome on race day!

 

Speed Endurance Photos From FatBird Rand

 

Kingfishers’ Speed Hills & Half Marathon Time Trials

Kingfishers’ Speed Hills & Half Marathon Time Trials

With just 2 weeks remaining to the Army Half Marathon Race, the Kingfishers ramped up their speed training with a bout of intervals at the Telok Blangh Hills.

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A warm up run up Mt. Faber took some steam off the runners, before doing a set of activation drills on site to prepare for the main menu.  6 x 900m sets later, the Kingfishers felt motivated with their strength and speed to want to do more.

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They were not disappointed with a set of tabata core workouts just to empty whatever has been leftover in their fuel tanks.  The 3km run back to start point capped a fruitful workout session for the night.

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The Kingfishers brought their improved base to Parkland Green on Sunday for a full HM time trial at race pace.

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The start was on time and everyone did a very good even pace run to set themselves up to peak for race day.  Confidence levels were given a boost as many made their targets and are hopeful for a good race.

 

The Kingfishers Are Peaking Well!

 

Photos By FatBird Onin

 

OPERATION SUNBIRD 2016: Marathon Training For Standard Chartered Marathon Singapore (SCMS)

OPERATION SUNBIRD 2016: Marathon Training For Standard Chartered Marathon Singapore (SCMS)

Team FatBird is happy to launch Operation Sunbird 2016 – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Marathon Singapore and other year end international marathons (Chicago, New York, Berlin, ChunCheon, OSAKA)

The moment you have been waiting for.
Operation Sunbird 2016


OSB16_REGNOW

OPENS FOR REGISTRATION!

Operation Sunbird delivers great value with structured training sessions, enhanced equipping discounts to provide you the ultimate  marathon training experience.

 

Team FatBird FlightZONESTM Structured Marathon Training Program

  • A 12-week program comprising of weekday tempo/strength/fartlek workouts and one weekend long run, weekly.
  • Workout sessions will focus on building strength and endurance for the 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.
  • Experienced Marathoners and Pacers leading and guiding the runs
  • The FlightZONESTM Training System, incorporating heart-rate measurements and progressive paced running
  • The PowerFLIGHTTM Training System, incorporating hill repeats and trails/rolling hills
  • Two levels of training – beginners and experienced runners
  • Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace
  • Post Run Hydration/Refreshments for all weekend training runs
  • Equipping Discounts and Special Promotions on Sponsors/Partner products
  • eCertificates Of Completion/Achievement

* Past FatBird fee-paying trainees enjoy discounted pricing

Training will begin on 11 Sep 2016 for successful applicants.

Click HERE for Training Dates/Schedules for your planning purposes.
** Training mainly start/end from East Coast Parkway, MacRitchie Reservoir Park & SAFRA Mt. Faber

Click HERE for Program Information and FAQs!

Please email to training@teamfatbird.com for any clarifications or enquiries.

 

Follow Our Pace, Win Your Race!

 

REGISTER FOR TRAINING HERE!

 

Check out the Ops Sunbird website for latest updates and registration information!

Hills Delight & Tempo Intervals For Car-Lite

Hills Delight & Tempo Intervals For Car-Lite

The Kingfishers went back to our favourite Western Hills for a progression up the Mt. Faber slopes for an hour of solid workout.

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A 2km run up to Mt. Faber set the stage for the evening’s workout, with some activation drills at the Car Park holding area for the 1.6km MF Loops.  The target set for the night was a minimum of 4-6 loops for the respective pace groups, with some bodyweight exercises thrown in for good measure in between loops.

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When the hour was up, all Kingfishers were back looking stronger than when they had started, evident that they worked hard (up the hills) and smart (down the slopes) to pace themselves well in terms of intensity and attention to safety.

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With the main menu wrapped up in good form, the reward was a shorter run back to the start point at Labrador Park MRT for a good stretch out to wind down the evening.

Hills Training Photos By FatBird Onin

 

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For the weekend menu, the Kingfishers were taken down to the heart of the City District to join in the CarFreeSundaySG flag-off.

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With the host of activities in front of the National Gallery, the Kingfishers were pumped up to do the menu of 4 x 4.3km tempo intervals dished out.

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The hot and sunny weather due to the later than usual flagoff provided good conditions for some heat training.  The Kingfishers maintained Marathon Pace well for the first 2 loops of 4.3km before finding the challenge of the final 2 laps more demanding.

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Most of the i-Runners who were part of our flagoff group did 1-2 loops before calling it a good workout morning.  The Kingfishers had most of the roads (bar the cyclists) to ourselves for the 3rd and 4th loops, requiring us to maintain the target pace which we mostly did.

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The whole training was completed by 9:45am with a stretch down conducted in the cooler comfort of shade on the opposite side of the start point.  The sun was beating down merciless by then, and any lesser runner would have wilted in the searing heat.

The Kingfishers topped the tempo intervals and heat conditioning workout!

CFS Tempo Intervals Photos By FatBird Onin