Marathon Pace Transition @ SCSM18 Training

Marathon Pace Transition @ SCSM18 Training

After a good 4 weeks of base building at Operation Sunbird 2018, Team FatBird‘s 12-week marathon training program for Standard Chartered Singapore Marathon (SCSM), The Sunbirds moved into week #5 with a lower-mileage week but with increased intensity to Marathon Pace.

Because of the wet weather and raindown islandwide, the scheduled long run trail workout at MacRitchie Reservoir was modified to go by the roads instead of the muddy trail terrain (to avoid any unwanted slippages and injuries).

As most of our Sunbird ladies were at the Great Eastern Women’s Run (GEWR), the turnout was trimmer but not in anyway less enthusiastic about the training.

Although the roads were wet and made for more difficult traction and grounding, the light drizzle provided excellent cooling weather to Sunbirds throughout the long run along the Reservoir enclaves.

There were little issues to the Sunbirds transition from a Basebuild Pace to a faster Marathon Pace for the 12km for HMers and 21km for FMers.  A number of the Group 4 trainees even extended their longest distances ran, although not without some niggling feedback in their legs after the workout – an important lesson on not going too fast on the volume/mileage without a good base being built.

The MR and Peirce Reservoir rolling hills provided good training stimulus to build leg strength, so essential for improving the Sunbird’s speed endurance for marathon races.

Training concluded at 10.30am with a very slight drizzle and a flock of happy and satisfied Sunbirds who were grateful they turned up for a fruitful and enjoyable workout.

As it were, we received great news of our Sunbirds scoring many Personal Bests and solid run timings at the GEWR later that morning.

We will welcome back the Sunbirds to Week #6 of training where we will breach the 30km distance with the aid of cruise/tempo intervals.

All runners training for SCSM18, NYC Marathon, OSAKA, Kyoto, Seoul, Taipei Marathons, including those looking to manage their weight and get into racing weight and shape are encouraged to join our tried and tested marathon training program.

The Sunbirds Transitioned To Marathon Pace With Ease!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

Long Run Hills Repeats @ SCSM18 Training

Long Run Hills Repeats @ SCSM18 Training

In Week #3 of Operation Sunbird 2018, Team FatBird‘s 12-week marathon training program for Standard Chartered Singapore Marathon (SCSM), The Sunbirds were given a challenging and solid workout at the hilly Western slopes of Mt. Faber region.

After a good two weeks of foundation buildup, the Sunbirds were back with heightened enthusiasm.  Joined by some new trainees to the Nest, the hills of Mt. Faber provided a solid workout with a bout of hills repetitions sandwiched between 2 segments of BaseBuild Hills Run.

After a quick training brief with group photos, the Sunbirds set out in their respective pace groupings along the undulating slopes of Depot Rd, Alexandra Rd, Telok Blangah Rd and then up Morse Road to the start of the 1.6km Mt. Faber Loop for their 30min-60min of hills repeats.

The Sunbirds were taking measured paces to maintain proper running form up the MF Loop with sustained effort to the top, and then easing off into recovery with quick cadence for some downslope running.  The twin effects of building leg strength on the uphill and maintaining quick cadence for speed development on the downhill were executed according to the training objective.

The respective FatBird trainers of each grouping provided good on-ground guidance and advice to help the Sunbirds achieve their 2-5 hills repeats within the Zone 2-2.5 effort with no break in the train.

A rest interval was provided after the completion of the hills reps to gather all groups for a group photo, before descending the MF hill for the final segment of the workout – the long hills run of about 10km back to the SAFRA MF Clubhouse.

The rather sunny weather by 8am provided an additional 2 hours of conditioning for the Sunbirds, which will put them in good stead for marathons in the hot and humid climate of Singapore.

All in, the total distances of 13km-22km with lots of elevation provided a good training effect (of strength & speed development) for the Sunbirds who completed the training very strongly (not fully emptied out for sure).

A post-run static stretching and foam-rolling session was conducted to supplement the Sunbirds with good knowledge and tips on post-run training recovery and deep tissue release.

Training completed at 10.00am.  The Sunbirds then took the remainder of the morning out for some recovery walk (shopping) to take advantage of the New Balance discount to equip with the proper shoes for marathon training and race day use.

In Week #4, the final week of foundation and base-building, The Sunbirds will return to The Sports Hub for long run in a flatter terrain to get ready to kick into Phase 2 of marathon development – Transitioning into Marathon Pace (MP) Running.

In addition to those training for SCSM18, NYC Marathon, OSAKA, Kyoto, Seoul, Taipei Marathons, we also had runners who joined us in a bid to manage their weight and get into racing weight and shape.  We welcome more runners irrespective your your goals to join our tried and tested marathon training program.

The Sunbirds Ate The MF Hills For Breakfast!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

Sunbirds Flew The Hilly Trails @ Standard Chartered Singapore Marathon Training

Sunbirds Flew The Hilly Trails @ Standard Chartered Singapore Marathon Training

In week 2 of Operation Sunbird 2018, Team FatBird‘s 12-week marathon training program for Standard Chartered Singapore Marathon (SCSM), The Sunbirds were given a hilly trails long run workout at the Reservoir trails at MacRitchie and Peirce.


With a number of races occurring this weekend, the number of trainees were visibly less.  However, the great weather did not disappoint those who showed up looking for a new challenge in their quest for better training for good marathon timings.

The training objective for the morning was for the trainees to build on their aerobic base and leg strength through the challenging terrain of hilly trails in the 13km and 22km routes.  The targets were for HM trainees to run 80-100min and FM Sunbirds to run 120-150min, all at BaseBuild Pace and within FlightZONES 2-2.5.

Guided by our experienced FatBird trainers, the respective groups of Sunbirds 1-4 (according to their current fitness levels and marathon foundation) did an excellent job of completing the challenging workout through the trails and hilly slopes to meet their training objectives better than expected.

Training concluded before 10am with a training debrief and sharing of tips on post-training recovery and replenishment for good adaptation of training to take place.  Sunbirds were also guided on the merits of myofascial massage (with foam rollers & trigger balls) to release kinks and tightness from marathon training workouts.

With the trainees doing their assigned weekday training tasks diligently, it was evident in today’s training many of them have made good improvement to their running foundation in just one week – a real confidence booster for trainees and trainers alike.

After our training, we received good news of many of our Sunbird/FatBird trainees and trainers scoring PBs and podium at Straits Times Run and Songkla Marathon (Thailand).  Congratulations to all of them.

All Sunbirds now look forward to Week #3 where we will be going on to hills training at the western hills slopes of Mt. Faber training grounds.

We look forward to see those Sunbirds who have missed the first 2 weeks of training, as well as welcome more runners to join us for our tried and tested marathon training program.

The Sunbirds Conquered The Hilly Trails With Flying Colours!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

Sunbirds Kicked Off Standard Chartered Singapore Marathon Training

Sunbirds Kicked Off Standard Chartered Singapore Marathon Training

Operation Sunbird 2018, Team FatBird‘s 12-week marathon training program for Standard Chartered Singapore Marathon (SCSM), kicked off at the OCBC Arena in great weather.

A good flock of runners, many new trainees and as many returning ones, arrived early to the training ground in anticipation of the solid marathon training that will help them achieve their SCSM and racing weight goals.

A welcome briefing was conducted to explain the structure of training as well as to place trainees in different training groups, led by respective trainers, according to their running background, capabilities, training goals.  The weather was cloudy and cool, just perfect for the first long run for all Sunbirds to get on the right footing.

The first 4 weeks of training will focus on building up of a good aerobic base for these runners as a foundation for more intensive work in subsequent phases of training.  Today’s long run of 100min (13km) and 130min (21km) was conducted at BaseBuild pace along the scenic routes of Gardens By The Bay, Marina Bay Sands, East Coast Parkway.

Led by experienced FatBird Marathon trainers, the trainees were guided on managing their effort and pace, with tips on maintaining good running form during their 1.5-2 hour workout.

Training completed right on target at 9:45am with the successful execution of the first long run in training by all Sunbirds.  A post-run debrief was conducted to share and explain the progress of training, proper running techniques, hydration needs as well as injury-free running tips.

These weekend long runs will progressively be increased in volume (time/distance) and intensity as training advances into the next phases.

Ops Sunbird Week #1 ended on a high note with a smooth kickoff well attended by participants. This sets the stage for progressive workouts of basebuilding and pace training in the following weeks to strengthen the marathon abilities of all Sunbirds.

All Sunbirds now look forward to Week #2 where we will be going on to some trails & hills for their long run at MacRitchie Reservoir Park.

We look forward to seeing those who did not managed to come for this first training session at the next run, as well as urging more runners to join us for our tried and tested marathon training program.

The Sunbirds Kicked Off SCSM Training With Flying Colours!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

Army Half Marathon 2018

Army Half Marathon 2018

Army Half Marathon 2018
Race Report By FatBird Anthony Sum
Photos from FatBirds Paul, Rand

The 12-week PowerFLIGHT Speed & Strength marathon training prepared our runners well for the Army Half Marathon 2018 (AHM18).

Because of the Singapore heat, the AHM18 has been having a very early start at 4:30am every year.  Considering my sleeping habits (which is quite late in the night), I could not get into sleep at all in spite of lying in bed from 10pm.  I decided to watch some YouTube instead while waiting for breakfast time at 2:30am.

Eddie has so kindly volunteered to pick us up at 3:00am to proceed to our group’s meet-up at Esplanade Amphitheatre.  We did our warm-up routing of light jogging, activation drills and some strides before more of our runners arrive.  After our group photo and final toilet stop, we proceeded into the start corral at 4:00am and inched our way closer to the front for a smooth start.

Armed with our respective race and pace plans, the PowerFLIGHT marathoners were all raring to get out there for a good run.  The weather conditions were kind with not too much humidity in the air.  The COA promptly started the Half Marathon race at 4:33am.  After a slight initial crowd at the front, I was able to find space to move closer to the front.

Met many fellow FatBird, SAFRA runners and friends along the 1st km.  We exchanged greetings and well wishes before proceeding onwards to our targets.  The first 5km was along the CBD area where GPS signals were affected by the tall buildings.  Pace readings would be off and running by Heart Rate and Rate Of Perceived Exertion (RPE) was best here.

Taking care not to elevate HR, I would keeping to a comfortable hard effort and staying with the pack who were running 4:30+ pace.  My target for this race was to run a 4:30 pace average for the whole 21.1km.  Was a little surprised to find the first 2 water stations without isotonic, but no big deal.  The following 5km brought us through the Gardens which was well lit and having good directional signs to point us for turns ahead.

I tried to maintain 4:30 pace without feeling too worked up from there before we entered the ECP at about the 12km mark.  Missed the drinks but managed to grab a banana at the final table for a small bite to get some carbs in.  I was still feeling comfortable as I overtook a number of tiring runners through ECP, Sports Hub before coming out onto Mountbatten / Nicholl Highway stretch for the final 7km.

I decided to consume the lone pack of gel at 15km to get rid of the jiggle in my pocket.  The run along Nicholl Highway was enjoyable because of the space and some light wind in the face.  I continued to maintain 4:30 pace and overtook a few more folks.  In between, there were also some good exchanges of fellow runners trading places.  That made it interesting in what would be otherwise just plain focusing on closing in to the finish line.

As I headed towards Esplanade with 3-4km to go, the strain of keeping 4:30 pace could be felt.  Needed to perk up to maintain good running form and smoother breathing to avoid slowing down too much.  There were no niggles, twitches or any signs of cramping up, which was nice.  We ran on the outside of Esplanade instead of through F1 Pit area and soon I could see the final stretch of 1km at the Esplanade Bridge area.

I was doing a final calculation if I could achieve my Half Marathon PB of 1:35:15 and before I knew it, I was striding down the final 200m to the finish line.  The clock displayed 1:35 and some change.  I was happy to find out later that I ran a nett time of 1:34:16 on a accurate HM route for a new Personal Best.

Before I could take a breather at the finish line, I saw Pua and few others, and then Vanessa from SPRC coming in with a podium tag.  Then Chee Peng came in at 1:36 with a massive PB.  Waited a bit for Eddie who did a massive PB of 1:40 and then saw Steven with PB at 1:39 and KS coming in at 1:43.

We proceeded on to collect our finisher tee and medals before meeting up with the FatBirds and PowerFLIGHT marathoners at Tan Kim Seng Fountain.  Bumped into Raymond who did extremely well with 1:28 for podium, Robin with solid PB of 1:31.

I was excited and elated by the outstanding results achieved by our trainees and runners as they returned from the race with HM PBs in the order of 5-25min quantum.  All the dedication, commitment, belief in the training plan coupled with solid execution of race plans have delivered the sweet rewards for these happy campers.

Heartiest Congratulations to Julie, Xueli, David, Eddie, Meng See, Paul, Lynn, Winston, Nelson, Roslyn, Josephine, Jasvinder, Chee Peng, Beverly, Jacqueline, Rand, Chris and many more which I have unintentionally missed here for your outstanding performances and well-deserving Personal Bests at the AHM18.

You PowerFLIGHTers Rocked With Power!

Kudos and shout out to the highly dependable Army and SAFRA organization for putting such a class act with a superbly well-organized race scoring high points in all important areas of race experience and logistics management.  Well Done AHM Organizers!

We will now take our well-deserved break and do some reflection and assessment of our training and preparations for the AHM.  We will bring the lessons and build on this good momentum into our 12-week structured training for the Singapore Marathon (SCSM) in a few weeks.

Meanwhile, I will be indulging in my favourite foods and maybe put on 2-3kg before continuing with my preparations for New York Marathon in the first week of November.

The PowerFLIGHTers Rocked AHM18!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

PowerFLIGHT Race Simulations

PowerFLIGHT Race Simulations

In the final preparations for AHM, the Program PowerFLIGHT  trainees were tasked to do a Simulator Race in Week #10. The training objective was for the PowerFLIGHTers to put all their past weeks of training into a trial of sorts to gauge their readiness for meeting target race pace.

The 15-18km route covered parts of the AHM race route and some hill slopes were thrown in to simulate as close to race terrain as possible.  However the start time and weather conditions will be a little harsher than race morning (4:30am start time) with the heat and humidity from the warm morning providing additional challenges to the runners.

Trackwork and Tempo runs at 10km-HM pace have been prescribed the previous 2 weeks to give the trainees a good feel of running and maintaining their race day paces.

After executing their pre-set warm up and activation routines, the PowerFLIGHTers started off from OCBC Arena conservatively and then building up to their race pace after 1km.  Their objectives were to maintain goal HM race pace till 21km or as far as their fitness levels can take them.

Shoes and gear to be used on race day was given a dress rehearsal of sorts.  Hydration & Fuel plans for individual runners were also put to the test to minimize surprises on race day.

The entire Simulator training was completed in 2.5hrs by most of the PowerFLIGHTers, with most of them able to maintain goal race pace for at least 15km, a number more sustaining through 18km and 21km.  It was a good gauge for the participants of their readiness levels at their timing targets.  They can now fine-tune their race and fuel plans to make some adjustments for a smooth and optimal race.

With the good trial experience at the Simulator training run, the PowerFLIGHTers are now confident that they can do well well at AHM 2018.  Training in the remaining days to race day will be more rest and lowered volume of training, with workouts at intensity to maintain race speed and sharpness.

The PowerFLIGHTers Are Race Ready!

 


Operation Sunbird 2018 – 12-Weeks Structured Marathon Program

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2018 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

Training Program details and registration HERE!

 

Team FatBird also has a Corporate Run & Marathon Training Program to prepare employees of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!