Kingfishers’ Track Attack & Hilly Thrills

Kingfishers’ Track Attack & Hilly Thrills

Ops Kingfisher Week #2 had the Kingfishers launched their first track attack at the Stadium. For a number of Fatbirds who have experienced Team FatBird’s speedwork sessions in the past, it was a refresh of the great moments of past.

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The trainees new to trackwork were just thrilled to be running about in the track in a structured fashion led by experienced Kingfisher Pacers.

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After a quick warm up and some activation drills, the Kingfishers established their speedwork base with a mile (1.6km) time trial. Their mile timings will be used as a guide to their paces for respective 400m and 800m interval sets, as well as set a reference point to determine speed improvements in the following weeks.

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The main menu of 4 x 800m sets were executed with great enthusiasm under the guidance of the group pacers. This was followed by 3-4 sets of 400m with shorter work:rest ratios which served to enhance the cadence as well as stride length, taxing the trainees’ fast-twitch muscles for growth and development.

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There were many other runners of the public using the track, and a number of them joined in the fun chasing some of the Kingfisher groups for that added motivation.

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We completed the whole workout within 60min, and this was followed by cool-down stretches and core-work led by the Kingfisher Trainers.

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Training concluded at 8:45pm, leaving some time for the runners to share their experiences and feelings about their first track session with Team FatBird, and it seemed all enjoyed the hard workout thoroughly.

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As they left the stadium, the Kingfishers were already looking forward to their next track session in a fortnight. Meanwhile, it is back to the hills for next week’s Wednesday session.

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The weekend Long Steady Run (LSD) was a snappy menu of thriller hills at the Labrador Park 1.2km circuit.

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After a dynamic drills warm up, the Kingfishers proceeded on a 4km run at BaseBuild Pace and the respective Pace Groups led their runners on a 4-5 lap around the rolling hills circuit.

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It is always a love-hate challenging workout at the Labrador Hills segment, but the satisfaction of completing the required laps more than make up for the huffing and puffing, along with the ‘heavy legs’ feeling when climbing the double slopes.

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After the completion of the menu, we ran a shorter 3.5km back to SAFRA MF, with a good push atthe final 1.5km up along Henderson Road for good measure.

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The training rounded off with a good stretch down and ended off at 9:45am, to the delight of all the Ops Kingfisher participants.

When the challenges get rough, the Kingfishers get tough!

Wednesday & Sunday Photos By FatBird Onin

Gold Coast Airport Marathon (GCAM) 2016 Race Report

Gold Coast Airport Marathon (GCAM) 2016 Race Report

Gold Coast Airport Marathon (GCAM) Race Report
By FatBird Anthony Sum

My best marathon timing at the Gold Coast Airport Marathon (GCAM) was set in 2011, at 3:38h and in 2015 last year, I completed the full distance in 3:39h.  My goal of breaking my all-time marathon Personal Best (PB) was finally achieved at GCAM 2016 with a time of 3:24h and earning my 3rd Boston Marathon Qualifier (BQ) in the process.

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This is the 6th year since Team FatBird started to work with Tourism and Events Queensland (TEQ) and Scenic Travel to grow the Singapore runner base to GCAM as well as to offer a structured training program to prepare our runners for the race.  I am happy to announce that we had an overwhelming number of Kookaburra and Team FatBird trainees who achieved huge PBs with a couple of BQs to boot in the 2016 race which happened just last weekend.

 

 

The journey to Gold Coast
After 12 weeks of training and preparations for GCAM, our team departed on Thursday evening on Scoot (which had the majority of passengers being participants of GCAM16) for Gold Coast with some fanfare and games at the waiting lounge.  We landed on Friday and was whisked off for lunch before visiting the Race Expo, where our race packs had already been picked up by the thoughtful Scenic Travel agents.

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Pre-Race

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A welcome carbo-loading seafood dinner was provided on Friday evening to stock up on reserves.  We conducted a shakeout ‘conditioning’ run on Saturday morning along Surfer’s Paradise which was well attended by about 20 of our team members.  We did a 5km run donning our race-day gear and running at target marathon pace to get a good sense of what to expect the following race morning.  The weather was great and spirits were high among all runners who did the conditioning run.  The rest of Saturday was spent chatting and resting around in anticipation of the race.

Race Day
We arrived to race precinct at SouthPort on the free coach transfer provided by Scenic Travel and was led to the hospitality tent where we took shelter from the chilly morning and have group photos with Borobi (Commonwealth Games 2018 mascot).  Final fuel-up and preparations were completed by 6:50am before we proceeded to our respective start pens.  After my baggage drop, I entered Corral A (for sub 3:00h-3:30h runners) and waited among the not-too-crowded pen area for race start.

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With  the completion of the National Anthem of Australia, the marathon race started promptly at 7:20am.  The air was cool at about 12C then, with the sun’s rays already beating down in the near horizon.  After about 1km of about 5min/km pace, I moved gradually to 4:45min/km and maintained it comfortably from there.  With the ample number of water points (every 2.5km), I left my hydration belt at the hotel and just brought my Nathan pouch of some gels and electrolyte tabs.


First 10km

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As we ran along the coastline at Surfer’s Paradise and into the neighbourhoods, the crowd support was spontaneous and encouraging.  The atmosphere was highly motivating as always running the GCAM.  I crossed the 10km mark in about 48min, doing a body sense that all was on track.  I straddled between the 3:30h and 3:30h Pacers and was just feeling comfortable running among the runners, who maintained very good paces themselves.

 

21km Mark

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I popped a gel at the 15km U-turn point and continued on with my target pace.  On the other side of the road were runners from the 3:30h-4:00h-5:00h runners running by with a few friends shouting my name as they passed.  I was feeling good and was just hoping to get to the mid-point before deciding if I was going to go for my PB.

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I reached the HM mark in 1:42min feeling strong.  I took an electrolyte tab and began planning to sustain for a time close to my previous PB of 3:25h set in Sydney 2015.  If I could sustain 4:45min/km pace all the way, I stood a good chance of breaking PB with some buffer to spare in case of any minor issues cropping up along the way.


The next 10km

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The sun was right in our faces by then as we headed back towards SouthPort where we started.  I tried to remain focused and continued executing my race and hydration plan.  I reached 25km, and then 28km, still able to maintain the good pace without feeling too much fatigue.  It was a great feeling when we ran past SouthPort start point at approximately 31km mark to loud cheers and screams of support from the highly-charged spectators and supporters.

 

The Final 10km

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When we entered the final 10km stretch at the challenging northern leg of the race, niggles and twitches of erupting cramps signaled me to low down or risk the consequences.  I pared down the pace to 4:55mn/km in the hope of staving off the cramps.  A quick mental calculation showed that I was still on track for a sub 3:25h.

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With another gel at 28km earlier followed by an electrolyte tab at 32km, I was able to sustain without too much of a problem till when I hit the 35km mark.  That was when my hamstrings started to pull.  As I adjusted my running form to accommodate the tiring muscles, the cramping moved to my calves and even to my toes.

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I reluctantly changed to heel-striking to keep my legs straight and the cramps at bay.  It worked quite well although my pace slowed a tad, but I was still able to keep running without slowing too much.  I crested the final small slope gingerly to avoid any incident, and once I was over that, I picked up some speed and kept pushing on at 4:50min/km pace.

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In the final 4km, I was overtaking quite a number of tiring and cramping marathoners, keeping hopes of my marathon PB alive.  I was still very cautious about not having the cramps erupt to spoil the show.  I ‘whacked’ a final electrolyte tab just to ensure I was able to flow through.  With the final 1km, I did a body sense once more, and headed straight along the crowd of cheering supporters for the finish line.

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As I approached the final 200m, I could see the clock ticking down to 3:25h.  I picked up my strides, overtook 2 more runners, and crossed the finish line in 3:25:29 with a net time of 3:24:49.

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A new marathon Personal Best and Boston Qualifying with nearly 6min buffer!
Khim was there congratulating me and helping to take photos.

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I waited with Khim at the finish chute for a short while more for other Team Singapore runners, and soon saw Yvonne and Han Chee coming in, both with very good PBs and BQ for Yvonne as well.  We had some group photos before I proceeded to replenish with some cut orange slices, banana and water, and then collect my precious finisher medal and tee.

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I went back to our hospitality  tent to even more good news with many good Personal Bests from fellow FatBirds and Kookaburras (3:18h PB, Han Chee 3:28h PB, ShaoFei 3:44h PB, Pei Ling 3:50h, Annie 3:50h PB and BQ, Kah Yong 4:06 PB, Chan Yiap 4:12 PB, Meng Yuet 4:12 PB, Boon Bee 4:30 PB, Fiona 4:44 PB, Evan 4:45PB, Cher Kong 4:53h PB, Wang 4:53h PB, Boon Sing 5:10 PB, Wee Lin 5:31h PB and many more).  Then there are the Half Marathoners and 10km (Nan’s team, Hendry) who did very well with PBs as well.  I reckon more than 85% of our runners registered PBs.

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Lots of congratulatory exchanges and sharing of stories and challenges experienced during the run followed.  Many group photos were taken of the jubilant runners donning our finisher tees and medals.  It was a time for celebration!  Many were overcome by feelings of relief and satisfaction, a great sense of achievement, that all the hard work we have all put in over the past many months was well worth it.
We trained, raced and celebrated as a team!

Post Race

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We proceeded back to hotel for a good rest and a number of groups had celebration dinner and beer that night.  Scenic Travel hosted a nice post-race dinner for 30+ early birds who signed up for their good-value travel package, which I attended as well.  More stories were exchanged, along with advice sought on how to recover from all the muscle soreness.  With every one so highly charged with their sterling GCAM run, plans were also being laid down for the next overseas marathon trip.  The next few days will be rest and recovery with lots of sightseeing and entertainment to the Gold Coast tagline of “Come For The Fun and Stay For The Fun”

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I would like to take this opportunity to congratulate all FatBirds, Kookaburras and Singapore runners for your outstanding race execution and results at GCAM16.  For those who just missed their targets, I would encourage you to come back again next year with even better preparedness to achieve your dream timing.

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Appreciation & Commendation

I would like to commend GCAM organizer for putting together this wonderful race experience, so worthy of it being IAAF Gold Label certified.

Finally, special mention must be made to TEQ and Scenic Travel for their strong support and smooth facilitation for the Singapore contingent which made our trip to GCAM such a highly enjoyable and fruitful one.

Looking forward to see another record-breaking attendance from Singapore at Gold Coast Airport Marathon 2017

Run Kookaburra, Run Kookuburra, Gold Our Race Have Been!

 

 

 

Gold Coast Marathon 2016: Systems Checked

Gold Coast Marathon 2016: Systems Checked

With two weeks to go before the Gold Coast Airport Marathon (GCAM) 2016, the Kookaburras gathered for their final long run of 28km at Parkland Green, ECP.  Having already completed their longest run at Optimal Pace of 35km 2 weeks earlier, the GCAM-bound runners from Team FatBird were all ready to up the ante with the Enhanced Marathon Pace for their 28km to sustain a good effort.

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The morning weather was cool with cloudy skies, allowing the Kookaburras to start off strongly towards Fort Road, Gardens By The Bay and then entering the Marina Bay Sands (MBS) stretch.  We met many familiar faces from SAFRA Running Club and the SuperHeroes Run along the way, adding a touch of fun and gaiety to our training run.

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The Kookaburras were able to maintain their target paces all the way back to Parkland Green for 18km.  With the good support of iced-cold isotonic drinks and bananas from the dependable FatBird Support Crew, the Kookaburras were able to perk up to continue with their strong effort all the way to F2 CarPark and back for a total of 28km.

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It was a satisfying and fulfilling run for all the Kookaburras, enhancing their confidence levels for race day in the great GCAM weather which will allow for even easier effort for faster paces.  The excitement is in the air as we discussed final preparations and gearing up with adaptive recovery, eating ‘cleaner’, carbo-loading, sports massages and foam-rolling in the coming 2 weeks for an optimal race-conditioned body.

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We look forward to meet the Kookaburras and Team Singapore at GCAM and wish all our marathoners a fruitful and Personal-Besting performance on race day.  The coming  weekend will have us doing a final long run of 18km at Enhanced Marathon Pace, before we leave for Gold Coast from 30 June 2016.

The Kookaburras Are Primed For Success At GCAM!

Photos from FatBird Rand

 

 

Gold Coast Marathon 2016: Longest Training Run

Gold Coast Marathon 2016: Longest Training Run

After a good Sundown Marathon last week, the Kookaburras resumed training with their longest run of their 12-week training program for Gold Coast Airport Marathon (GCAM).

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The evening weather at ECP was cool after the afternoon bout of showers, lending to a good run ahead for the enthusiastic trainees who were excited to test out their Optimal Pace over 21km and 35km as a gauge of how they may fare at GCAM in early July.

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The respective groups of 4:00h, 4:30h, 4:45h, 5:00h and 5:30h set off with their trainers at 6:30pm towards Fort Road, with the plan to run a 21km larger loop, followed by another 10km-14km smaller loop with the main focus of sustaining their Optimal Race Pace for as long as they would hold without breaking down.

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The first 21km was completed strongly by all groups with the pace held well.  Isotonic drinks and bananas provided the fuel to sustain the second loop on slightly tiring legs.  The majority held on to pace well into 25km-28km, while a few started to find the going a little challenging with threats of cramping and the onset of muscle fatigue.

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With the encouragement and guidance of the FatBird trainers and pacers, all the Kookaburras completed their training objectives in good form, returning back to the start point by 10:30pm, 4 hours maximum on-feet time.

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Although feeling tired, the Kookaburras were satisfied having completed their longest run in good form and meeting Optimal Pace.  With one more 30km next weekend, the Kookaburras are now looking forward to the Tapering Phase to set the stage for a good race at GCAM in what would be excellent weather and conditions to do even much better than what can be achieved in hot and humid Singapore.

 

The Kookaburras Delivered On Their Longest Run!

 

Photos By FatBird Chin

 

 

Sundown Marathon Pacers 2016: Mission Accomplished!

Sundown Marathon Pacers 2016: Mission Accomplished!

After 15 weeks of selection trials and intensive pace training with 3 lead up runs for Sundown runners, the Sundown Marathon Pacers from Team FatBird delivered to their pace to help many runners meet their marathon targets and even register Personal Bests at Sundown Marathon.

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The Half and Full Marathon Pacers were at Race Village at 9pm to ensure all preparations from identifying the race routes to getting the pace balloons, arming themselves with sponsored items, meeting up with runners and taking photos, and lining up at the start line for the night’s pacing mission.

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The Half Marathon Pacers of 2:00h, 2:15h and 2:30h took up positions by 11:15pm, joined shortly by wave 1 of the large field of Half Marathoners which were flagged of at 11:50pm.  The air was rather humid and the route was challenging with its fair share of slopes.  Still the HM Pacers did very well to bring the runners to within 1-2min of the completion target times.

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The Full Marathon Pacers were ushered into the start pens at 11:45pm but had to wait for the waves of HM runners to clear before taking up their respective positions in 2 waves for what they have been training for the past 15-weeks to deliver.

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The first half of the run was steadied at Optimal Pace for the crowds of runners to follow the FM Pace Groups of 4:00h, 4:30h, 5:00h, 5:30h and 6:00h.  The second half of the race got more challenging with the humid weather, and that’s where the Pacers kicked into overdrive to keep the runners motivated and overcome their tiredness to sustain optimal pace.

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By the 30km mark, those runners who showed signs of bettering their timings were encouraged to run ahead at faster paces to achieve their PBs while the tiring ones kept to their paces in the hope of beating the clock.

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The Sundown Pacers shone through the night to deliver many of the runners and trainees who have been training with Team FatBird in the 12-week structured marathon training program to meet and best their target timings for the race.

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There were many words of thanks and accolades post-race from the runners face-face and also on social media – that made all the sacrifices and hard work for the Sundown Marathon Pacers all worth it and gratifying.  The following are some of the feedback from the NightHawks and Sundown Runners:

Adelene Ho
After 5 years of running and on my 10th try, I finally managed to break sub 4hr 30min timing by coming in at 4hr 17min in today’s sundown marathon, shaving off 18mins from my previous personal best timing of 4hr 35min two years ago.  I would like to thank Group 2- 4:30 pacers who have trained the long distance with me week after week. They have been absolutely supportive and motivating.

Ng Ngee Hung
Special Heartfelt thanks to Team Fatbird for the countless LSDs without which this would not be possible. Thank you guys !

Kelly Ho
I am back! 2014 was my last sub-5 hr during 2XU marathon. After 12 weeks of training with Team Fatbird, I am happy to say I came away not only stronger but faster. This PB was a long time coming but with the support and encouragement from my wife and the TFB Group 3 Pacers, I finally did it.

Nawal Gupta
A heartfelt thanks to the amazing Team Fatbird who helped me whatever little I have achieved today in Running. Bunch of wonderful guys, always keen to share their expertise and with them got the opportunity to make a lot of new friends.

Cheam Tze-Hui
Finally completed my 1st local marathon. Was glad to finish. Thanks to all my running buddies & pacers from Team Fatbird who supported us throughout.  

Patrizia D. Lorenzo
I would like to thank Team FatBird for having made my dream to run a marathon a reality. I was well trained and despite by broken toe ( which is still painful) I made it to the finishing line.
There are three special pacers that made it possible for me to run today : Celia, Nielsen and Muthu. They really cared about the team and about their trainees. They are brilliant and embraced the team work spirit … Nobody is left behind!

This has been a memorable experience for the 45-strong Sundown Marathon Pacer team of Pacers and support crew.  Team FatBird would like to express our heartfelt thanks and appreciation to every member of the Pacer team for their perseverance and dedication to deliver the pace goals on race night.  The team would also like to offer special thanks and gratitude to the Sundown Organizers for giving us this special opportunity to provide pacing and training runs for Sundown Half & Full Marathoners, and to show to ourselves and all Sundown participants that We Are Limitless!

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Sundown Marathon Pacers – You Rocked The Night!

 

Photos from FatBirds Chin & Jayson