Power Up Your Marathon Training With PowerFLIGHT

Power Up Your Marathon Training With PowerFLIGHT

Program PowerFLIGHT, Team FatBird’s 12-week strength and speed training system kicked off last week with a weekday hills session and a weekend steady state tempo paced run workout.

The enthusiastic participants from returning beneficiaries in the first half of 2018 and new trainees for this second run of the effective PowerFLIGHT programme were warmly welcomed and eased into an easier first week, which will progressively get challenging as the foundation of the PowerFLIGHTers are strengthened.

The Hills Repeats session introduced trainees to proper running techniques and form (upper body) with some basic run preparation drills.  Trainers in respective training groups (according to ability and targets of participants) guided the trainees with useful advise and reinforcement of good running form.

The weekend session focused the trainees on different training zones and effort with the correct pace for varying types of workouts in the structured training plan.  Development of running economy will be a key emphasis in the longer weekend run workouts while VO2Max and Lactate Threshold improvements will be of importance in the weekday workouts.

The first week of PowerFLIGHT II completed smoothly and we look forward to meeting more of the participants we we enter Week #2 of training with bouts of speedwork at the track and longer interval training sessions in the weekend.

PowerFLIGHT II Off To A Great Start!

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 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.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon 2018 – Mission Accomplished

Sundown Marathon 2018 – Mission Accomplished

After an intensive round of selection trials, 15 weeks of structured intensive pace and night training, coupled with leading 3 Sundown Lead-Up Runs and guiding the NightHawks who were training for Sundown Marathon – The Sundown Marathon 2018 Official Pacer Team were at their highest state of readiness on May 19.

Armed with a pace plan and pace group strategy to bring as many Sundowners to their target finish times as possible, the Sundown Pacers gathered at the Pacers tent from 9pm to ensure their armoury were all well placed and in their finest condition.

The NightHawks who have put in a solid 12-weeks of structured marathon training with Team FatBird were also in tip-top condition for their respective personal best efforts, with many harbouring goals of Personal Bests (which is not that easy in a night marathon like Sundown).

The spirits were high as the Sundown Pacers received a final pre-mission briefing at 10:15pm before donning their Pace balloons and Timing Boards for group photos with the Sundown Runners.

At 11pm, the Half Marathon (HM) Pacers were ushered to take up position in their respective corral positions in waves (Wave 1-2:00h, Wave 2-2:15h, 2:30h, Wave 3-2:45h) for a 11:45pm start.  At 11.15pm, the various waves of runners formed up behind their respective Pacer groups.  The overall plan was to run a Marathon Pace (MP) for 3km before the front Pacers transition to a slightly faster Optimal Pace (OP) all the way to the finish.

The route for the HM is relatively flat and covered many of the areas (Tanjong Rhu, Sports Hub, Gardens By The Bay, East Coast Park) we have done during our training and lead-up runs.

It seemed that the pace plan was very well executed as all the HM Pace Groups returned within 1-2min of their target finish time.  Of significance were the many runners who kept up the good pace with all the groups.  From the many happy faces of the ‘Pacees’ after the race thanking and requesting photos with the Pacers, it was evident that the Sundown Pacer mission was a huge success with many beneficiaries getting their intended results.

With the lead and guidance of the Pacers, the HM NightHawks did very well in their night marathon quests, with a large number of Personal Bests in all the categories ranging from 2h through to 2:45h.

While the HM Pacers were in the thick of action, the Full Marathon Pacers were ushered into their respective corals (Wave 1-4:00h, Wave 2-4:30h, 5:00h, Wave 3-5:30h) for their 1:00am commencement.  With the challenges of the longer distance of the Full Marathon, the Pacers have been working overtime to ensure that they are able to start conservatively at Marathon Pace for the first 5km before transitioning to Optimal Pace – to ensure that as many of the Sundown Full Marathoners can build up a good momentum for a sustained strong finish.

With the approaching dawn, the live tracking app provided live results of all the Pacers and Runners on their race progress and if they have hit their respective check points in good paces.  The Full Marathon Pacers were registering consistent pacing according to their respective pacing plans, and the final results by 6.30am showed that they have delivered successfully many of the Sundown Full Marathoners to their Personal Bests and Target times.

The various pace groups worked as well-oiled teams and returned triumphantly with much appreciation from those who have benefitted in more ways than one from their professionally executed pace missions across all pace timing groups.

Not to be outdone by the sterling performances of Sundown Marathon Pacers, the NightHawks showed that they have trained and raced smart when many of them returned with Personal Bests and solid performances in both the Half and Full Marathon categories.  For some, it was valuable race experiences garnered of a night marathon, while for others, it was sweet accountability to what they have set out to achieve 12 weeks ago.

There were many satisfied and happy NightHawks and Sundown Marathon Pacers at the Pacers tent after their respective races.  Below are just some of the comments picked up in social media:

“Despite the 11:45PM start, really enjoyed the Sundown Half Marathon. Big thanks to the inspiring Pacers and Team Fatbird trainers and trainees!”
– Clodagh Wylie, NightHawk Trainee

“Thank you Teamfatbird @https://www.facebook.com/Team.FatBird/?fref=mentions for meeting each week, no matter how cold, rainy or dark. For the accompanying distance with laughter and the post run drinks and bananas. And to the pacers for chasing us around and keeping us moving forward !”
– Julie Lim, NightHawk Trainee

“Completed 42.195 km for Sundown Marathon 2018 at 4 hrs 51 mins. Thanks to Team FB trainers for their advice and guidance!”
– Lim Cheng Huang, NightHawk Trainee

“A rather tough race at Sundown half marathon. Grateful for the encouragement at the last stretch from the 2:00h pacers from team FatBird, especially Kevin Au Yong. You guys rock!!”
– Paul Ong, NightHawk Trainee

“Overall, very happy with my result (at Sundown Marathon 2018).  Thanks to Team FatBird and the continuous motivation from all the members that I managed to go so far. Never crossed my mind that I can clock this timing… Well..this is just the beginning..more hard core training needed in the next few weeks before the next major Marathon. I hope to be able to keep the same spirit and energy till then.
– Jessie Fung, NightHawk Trainee

“The sub 4 hour pacer got me through last night! Would have given up and walked without him!”
– Chris Timms, Sub-4h Sundown finisher

“Osim Sundown Marathon 2018 4:30hr pacing mission accomplished!  KUDOS to my team of 4.30hr pacers! Thank you for a job well done. Great cooperation! Awesome teamwork! Good job everyone!   Thank you Team FatBird for the opportunity of yet another memorable pacing experience.”
– Jacqueline Tan, Sundown Marathon Pace Group Leader

“Being a first time pacer had so much things to learn. It’s no longer about PB but leading others to the finishing line is a satisfying experience in itself. The amount of thanks and handshakes from other runners after the race are truly beyond words.”
– Clifford Tan, Sundown Marathon Pacer

“It was MISSION ACCOMPLISHED for all Team FatBird pacing groups at the OSIM Sundown Marathon Singapore 2018!  A big thank you to the runners for allowing us to help you ace your race! Congratulations to everyone for completing and to those who have achieved your personal bests in this race!”
– Aloysius Koh, Sundown Marathon Pace Group Leader

 

Sundown Marathon 2018 will be remembered as one with smooth organization and operation.  From race registration to REPC, to race pack goodies and finisher medals, to a solid race night experience to live tracking and immediate race results, everything was executed with precision and care to ensure one of the smoothest marathon race experiences we have had in the local marathon scene.

The Sundown Marathon organizers should be rightfully commended for taking the lessons of Sundown 2017 and fine-tuning it to be a remarkable race experience for Sundown Marathon 2018.

” Thanks to you and your awesome team too (for our successful execution of Sundown Marathon 2018), Team FatBird are integral to our success!”
– Adrian Mok, HiVelocity MD and Sundown Marathon Race Organizer

Team FatBird would like to express our heartfelt thanks to HiVelocity and all Sundown Marathon Organizing Committee, Sponsors and Partners for giving us the opportunity and support to be involved as Sundown Marathon Pacers in the outstanding success of Sundown Marathon 2018!

With the successful missions accomplished of both the NightHawks (Sundown Marathon trainees) and the Sundown Marathon Pacer Team, we will take valuable lessons gleaned from this experience and feedback and ride the momentum for our next training programs and implementation of an even better Sundown Marathon 2019 Pacer Team.

 

Sundown Marathon 2018 – Mission Accomplished!

 

Photo Credits: Sundown Official Photographers, CK Chin, Ming Ham, Rand, Katherine

 

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 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.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon Training – Ops FINALE

Sundown Marathon Training – Ops FINALE

It’s a wrap.  Ops NightHawk 2018 and Sundown Marathon Pacers training came to a good close at the Sports Hub last evening.

The final training run was a fitting finale for all NightHawks and Pacers who went through 11 weeks and 14 weeks of structured night marathon training.

The NightHawk Pacers were decked out in their race night armour for a full dress rehearsal of what’s to be executed on race night.  Leading the Sundown Marathon trainees on a 13km (Half Marathoners) and 20km (Full Marathoners) through segments of the Sundown race route next weekend, spirits rang high throughout the run in cooling and windy weather.

This tapering run at Optimal Pace will prime all NightHawks and Pacers into race day readiness without too much fatigue and stress.  All race day gear and plans (Pacing, Hydration, Fueling) were put into final checks to catch any last minute issues and reconcile them in the remaining days left to the race.

With the full training effects and conditioning over the past 3 months of buildup and progressive long runs both in the night and day, the running economy and efficient pacing abilities shone through in all the Sundown Pacers and trainees.  The abilities to manage effort and optimal pacing strategies will put them in good stead for a good showing on race night.

The Team FatBird trainers were pleased with the progress these NightHawks have made over these training period, including successful simulators done during the Sundown Marathon lead up runs.

We are confident of the NightHawks’ and Sundown Marathon Pacers’ readiness condition for Sundown Marathon 2018, and would like to wish all of them a highly successful and fruitful performance on May 19.

 

The Sundown Marathon Pacers & NightHawks At Redcon 1

 

Photos By FatBirds Chin, Rand

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 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.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon Training – Heat Conditioning

Sundown Marathon Training – Heat Conditioning

With the longest run completed last weekend, the NightHawks came into week #10 of training to complete the tapering process with 18km and 28km Optimal Pace Long Run.

As conditions would have it, the sun was beating down throughout the whole training run, as if to test the mettle of the NightHawks and Kookaburras.  It was also a good opportunity to do some heat and humidity conditioning, amping the resilience of the marathoners to be able to tackle even more challenges and enhance race readiness.

The Kookaburras who are in week #5 of training for Gold Coast Marathon 2018 also joined in the fray for the 28km Optimal Pace Challenge.

The Sundown Marathon Pacers and Gold Coast Marathon Trainers combined forces to lead the different training groups through the Gardens, Barrage, ECP and Tanjong Rhu routes, with 2 small hills ascents at Alpha Loop.

With the foundation of 9 weeks of basebuild and pace training, the NightHawks ran strong with smooth transitioning from Marathon Pace to Optimal Pace after a 3-5km warm up at Marathon Pace.

However, the heat of the sun and humidity soon got to the trainees who slowed down slightly midway through the run.  Hydration and nutrition plans were put to the tests, which enabled the NightHawks to sustain through the remaining portions of the run.

The majority of the NightHawk trainees did very well to complete their workouts and sustaining target paces through their 18km and 28km runs respectively.

The piercing heat from the sun did take a toll on many of the runners after 20km, and the water stops had to be slightly longer to cool the bodies down to sustain the effort for the final 8km.

As the NightHawks enter the final week of tapering, their weekly mileage will be reduced to 70-80% this coming week and will be further reduced to 40-50% in race week, with training intensity remaining.

This will be the period to also attend to all the minor niggles and have proper sleep and nutrition to be in prime condition for race night.

There will be a final night run next weekend to put all race preparations together and to ensure race, hydration and fuel plans are put to a final round of practice and trials.

We are all excited with the progress and readiness of the NightHawks, and cannot wait for them to go out to register more Good Times and Personal Bests on May 19.

The NightHawks Are Sundown Marathon Ready!

More Photos from FatBird Chin

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in June 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.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon Training – The Longest Run

Sundown Marathon Training – The Longest Run

The NightHawks entered into week 9 of Sundown Marathon training with the longest run from Marine Cove, ECP.

Led by the Sundown Marathon Pacers who were into week 12 of Pacer Training, the respective pace groups completed long runs of 22km (HM) and 32-35km (FM) at Optimal Pace, in spite of the seething heat.

With the foundation of 8 weeks of basebuild and pace training, the NightHawks were looking strong in the first part of the training run with transition from Marathon Pace to Optimal Pace after a 3-5km warm up segment.

However, the heat of the sun and humidity soon got to the trainees who slowed down slightly midway through the run.  Hydration and nutrition plans were put to the tests, which enabled the NightHawks to sustain through the remaining portions of the run.

Still it was a herculean and commendable effort from the NightHawks and Sundown Pacers in completing their training mission in the longest run and in very challenging weather conditions to say the least.

The NightHawks are primed for a good Sundown race in less than a month’s time.  They will be looking forward to the tapering phase which will start from next week.  The most important thing for the trainees are to avoid catching any flu bug and remaining injury-free during this final period leading up to race night.

 

The NightHawks Overcame Challenging Weather In Their Longest Training Run

Photos from FatBird Chris

 

Sundown Lead Up Run #3 – Longest Night Run

Sundown Lead Up Run #3 – Longest Night Run

The 3rd and final Sundown Lead Up Run saw a record turnout of Sundown Marathoners looking to clock their longest run at Marathon to Optimal Pace.  The night long run was also important to condition for the challenges of night distance running on race night.

After allocating runners to their respective pace groups and Sundown Pacers, a thorough training run briefing was conducted.  That was followed by a group photo before getting into the thick of things with a 10min muscle and joints ‘looseners’ and dynamic running drills led by Sundown Pacers.

The weather was cool after the late afternoon showers, although the humidity was still rather high – good conditioning as it can be humid running in the wee hours of a Singapore morning.

The respective pace groups were flagged off in the direction of Tanjong Rhu leading into East Coast Parkway – familiarization with segments of the Sundown race route.  Energy levels were high and the serious faces of the Sundown Runners showed that they meant business at this longest lead up run.

The Half Marathoners (HM) were to run 19km @ Optimal Pace (7s faster than target Marathon Pace) in a out and back route with U-Turn at the ECP Food Centre.  The Full Marathoners (FM) were to test 30km @ Optimal Pace with the first 5km @ Marathon Pace in an out and back route with U-Turn at NSRCC.

The Sundown Runners ran strong in the first half of the distance with most of them sticking to their respective pace groups.  The Pocari Sweat hydration points were warmly welcomed by all the runners, especially in such humid conditions.

Most of the Sundown Runners stayed with the pace for at least 3/4 of the distance before a few slowed down slightly as the night wore on.  All the Pace Groups returned to the start point within regulation time of 240min (4hrs) with no stragglers.  Certainly impressive!

They were rewarded with bananas and more Pocari Sweat.  Respective Pace groups took photos and were given debrief and some tips on nutrition, hydration, training runs and race night preparation.

The longest night run wraps up a successful Sundown 2018 Lead Up Run series.  Team FatBird would like to wish all Sundown Marathoners a good and fruitful Sundown Marathon on May 19.

 

Photos from FatBird Chin

 


Operation NightHawk Night Marathon Training System

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2018 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

 

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees and running clubs of companies and institutions for local and international running races.  Write to info@teamfatbird.com OR Check Out Program Details Here!