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!

 

Ops Kookaburra Kick Off: Training For Good Times

Ops Kookaburra Kick Off: Training For Good Times

Operation Kookaburra, the 12-week structured training program to prepare marathoners for the Gold Coast Marathon (GCM18) on 1 July kicked off smoothly at the Singapore Sports Hub last Saturday evening.

After an early evening bout of showers, the Kookaburra trainees joined the larger group of Sundown Marathon Pacers and trainees for a combined long run into the popular East Coast Park training routes.

The Kookaburras led by their respective trainers were segmented into different training groups to Train For Good Times at GCM18.  A briefing of the 12-week program overview with weekly training schedules and guidelines were given to arm the marathoners with the necessary knowledge and commitment to meet the training requirements.

Comprising of weekday Tempo Runs, Hills, Interval Training, Easy Recovery Runs with guidance for the them to execute on their own following the training plan, the Kookaburras were also to meet with their FatBird trainers for weekend long runs (basebuild, marathon pace, optimal pace) to hone their running economy for better performances at the marathon distance.

Many of the Kookaburras who signed up for this structured training are new to running at GCM and in cool weather marathons.  The Kookaburra training will also provide the necessary preparations for these runners to excel and achieve their targeted Personal Bests and Boston Qualifiers at this IAAF-certified Gold Label Marathon.

The kick off long run training saw the Kookaburras run 21km at Marathon Pace (MP) without too much trouble.  A few of them have not done such a distance in a long time, and were glad to have achieved their training objective with the help of the Kookaburra trainers.

As the weeks progress, the distance and intensity (pace based on HR Zones and RPE) will progressively be scaled up to strengthen the Kookaburra’s strength and speed endurance over 21.1km and 42.195km.

We look forward to the next face-face group training long run with even more Kookaburras coming on stream to build up our common objective for Gold Coast Marathon 2018 – To Run Good Times!

 

Sundown Marathon 2018 – Lead Up Run #2

Sundown Marathon 2018 – Lead Up Run #2

The second Sundown Marathon 2018 Lead Up Run saw a capacity crowd of runners turned up at the Marina Barrage for their first night long run training.

Led by the ever reliable Sundown Marathon Pacers from Team FatBird, there were the returning participants from the first Lead Up Run as well as new participants looking to do a good long run workout as part of their buildup for Sundown Marathon race on May 19.

Also joining in the run were the Sundown With Love Ambassadors and charity beneficiaries who were there to support the run for a great cause.  Adrian Mok, MD of Hivelocity on on site to give a opening address to welcome the Sundown With Love supporters, the Sundown Pacers as well as the Lead Up Run participants.

After a nice group photo session, the participants were led on a warm up routine of body looseners and activation drills by the Sundown Pace Leaders.  The Sundown With Love beneficiaries were flagged off for their run, followed by the main core of participants in the respective Half Marathon (2:00h, 2:15h, 2:30h, 2:45h) and Full Marathon (4:00h, 4:30h, 4:30h, 5:00h, 5:30h) pace categories.

The dark clouds in the horizon gave way to clear skies and cool weather as the respective groups of Lead Up Run participants headed along Gardens By The Bay and onto East Coast Parkway for their 14km (HM) and 27km (FM) long run.  The first 3km-5km was a buildup from BaseBuild Pace and transitioning into target Marathon Pace (MP).

The beautiful sunset along GBTB set the stage for a night of cool and enjoyable running as the respective pace groups moved smoothly though the connector and onto ECP via the Green Metal Bridge.  There were already families and friends setting up tents and BBQ pits for their weekend festivities as our Sundown Runners ran along the Park Connector with dogged focus on their targeted paces.

The 2 hydration points comprising of iced cold Pocari Sweat were the Check Points that the runners looked forward to as they traversed the miles looking quite effortless.

The Half Marathoners turned back at Marine Cove (7km U-Turn) in good pace, while the Full Marathoners proceeded on to their U-Turn point at the Sailing Centre (13.5km).  As the runners transitioned from BaseBuild to Marathon Pace, the strides were quickened as the runners settled into their respective zones.

The HMers remained consistently steady on their return leg to finish strongly to meet their training targets. The FMers also ran strongly within target paces.  There were a small percentage in each FM groups that slowed down slightly after 20km, but still maintained a slower but steady effort to complete their 27km within regulation time.

The Pacer leaders conducted a group static stretching for all participants to aid with their adaptation to training and avoidance of DOMS (Delayed Onset of Muscle Soreness).  The Sundown participants were happy that they completed their targeted long run mileage in target MP.

Overall, it was a fruitful and satisfying Lead Up Run execution for all who came and participated.  Special thanks to the Sundown Organizers for providing the logistics support and Pocari Sweat for supplying the much needed isotonic hydration that helped all Sundown Pacers and Runners complete their night run mission.

All the participants and Sundown Pacers will now look forward to the third and final Lead Up Run on 21 April @ Sports Hub.  It will be the longest run of 19km and 30km to aid Sundown Marathoners’ final preparations race night.  Those who have registered for the Sundown Marathon and are keen to leverage on the lead up run training sessions can get more information and registration HERE!

 

Photos from FatBirds Chin, Rand

 


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!

 

Sundown Marathon 2018 – Lead Up Run #1

Sundown Marathon 2018 – Lead Up Run #1

As part of preparations for Sundown Marathon 2018, Sundown Organizers have tasked Team FatBird to organize a series of 3 lead up (training) runs led by the Official Sundown Marathon Pacers to help Sundown Marathoners with training and pacing for a good run on race night.

There was a good turnout for the first lead up run session of 12km for Half Marathoners and 22km for Full Marathoners @ Rhu Cross (Below Sheares’ Bridge) on Sunday morning.  The team from HiVelocity, Pocari Sweat and Sundown Pacers were out in full force on site to support the 100+ enthusiastic runners who sacrificed their Sunday morning sleep-in for some serious buildup training towards their Sundown Marathon targets.

After registrations, the participants were allotted their respective Pace groupings to meet their respective Pacers.  Team FatBird conducted the training and route briefing before the Sundown Pace Group Leaders led the participants on a 10minute dynamic stretching and running drills to activate the important running muscles.

The participants were raring to go after the good warm-up session.  They were flagged off in groups with their respective Pacers to the whistles of encouragement by the Organizers.  As they approached ECP via the Gardens connector, they were mindful of the training objective of this lead up run – a faster-finish long run starting at Basebuild Pace (Marathon Pace+20s) for the first half of the distance, and transitioning to Marathon Pace (MP) on the return to the finish.

The different Pace Groups of Half Marathon (2:00h, 2:15h, 2:30h, 2:45h) and Full Marathon (4:00h, 4:30h, 5:00h, 5:30h) were running in unified formation led by the Sundown Pacers.  There was a hive of energy and an air of confidence in their running, all looking very strong indeed.

As they passed the 2 intermediate hydration points with Pocari Sweat isotonic and water, the runners took the opportunities to re-hydrate and replenish electrolytes while taking very little stoppage time in order to maintain their target paces.  All the pace groups did well to keep to their respective tight-knit formations as the HM participants turned back for the finish at the 6km mark (C4 Shelter).

The FM participants continued on towards PA Campsite (22km U-Turn).  On the U-turn, all the pace groups shifted into higher gear and transitioned into a faster pace (Marathon Pace) and maintained their effort and paces all the way to the end point.

The Lead Up Run participants were duly rewarded with Pocari Sweat drinks and bananas upon completion to replenish their electrolytes and some carbs and protein to kickstart the recovery process.  Special Sundown towels were also given to runners to soak up their perspiration of a good workout.  The 10min static stretch conducted by Pacer Trainer Beverly for all participants was enjoyed with a sense of satisfaction.

A short debrief along with some tips of pre-race and post-race nutrition, marathon training buildup was conducted by Team FatBird trainers.

The session was completed with a Pocari Sweat lucky draw which had 3 lucky participants walking with interesting prizes.

All the participants and Sundown Pacers will now look forward to the second Lead Up Run on 31 March @ Sports Hub.  It will be a night run covering another part of the Sundown Marathon route to better condition and prepare Sundown Marathoners for the night race.  Those who have registered for the Sundown Marathon and are keen to leverage on the lead up run training sessions can get more information and registration HERE!

Photos from FatBirds Therese, Rand

 


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!

 

Sundown Marathon Training Week #2 – Night Long Run

Sundown Marathon Training Week #2 – Night Long Run

The NightHawks were at MacRitchie Reservoir for week #2 of Sundown Marathon Training by Team FatBird – this week it was their inaugural night training run at the Mystic Reservoirs route.

The Sundown Marathon being a Night Marathon race require that Night Long Runs are a key component of a structured training program for conditioning and preparing marathoners to perform well in the different set of challenges presented by running in the night, especially in the humidity of Singapore.


Week #2 of Sundown Training saw the NightHawks embark on their first of a series of 6 night long training runs.  The mission for the NightHawks were to cover the enchanting Reservoir routes of 15km (HM) and 24km (FM) in a faster-finish long run.

The trainees along with the Sundown Pacers were to pace themselves from BaseBuild Pace in the first half transitioning to Marathon Pace on the return of the run in their respective pace groups of varying target marathon goals.

The cool and windy night made for very comfortable running along the forested-flanked roads covering MacRitchie, Peirce and Seletar Reservoirs.  Armed with light-coloured apparel, lights, whistles, the various pace groups were quite visible and attractive as they moved through the darker parts of some of the routes.

When the final group (5-hour) returned back to the start point at MR Amenities Centre, it was well within the 3-hour time-on-feet maximum.  The various pace groups, led by experienced marathoners from the Sundown Pacer team, did very well to hit the right pace targets given for the night training.

Overall, it was a very smooth and effective night conditioning training for all NightHawk participants – it was all evident in the pacing and completion times, management of effort, as well and a sense of giving a solid effort without feeling drained by the workout.

The NightHawks and Sundown Pacers were given a debrief as well as some preparation tips for their first test of their pacing abilities at next weekend’s first Sundown Marathon Lead Up Run.

We look forward to having Sundown participants join Team FatBird and Sundown Pacers for their first training run (out of a 3-part progressive build-up) in their training journey towards achieving their targets on race night.

 

The NightHawks Aced The Mystic Night Run Training!

 


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!