Twin Hills Repeats @ SCSM18 Training

Twin Hills Repeats @ SCSM18 Training

Weeks #8 and #9 of Operation Sunbird 2018 had the most challenging long run workouts yet as the Sunbirds enter into 19km (HM) and 30km (FM) distances at Marathon Pace (MP).

This week saw the final hills workout at the twin hills of Labrador Park and Mt. Faber Loops.  These hills repetitions are known to be the toughest in the whole Sunbird program, and definitely not for runners who have not built up a good foundation to be able to tackle the terrain at target Marathon Pace (MP).

Guidance from the trainers were given in the pre-workout briefing about the importance of starting conservatively and progressing into MP.  Hydration and Fueling plans were also important to be executed well to give the ability to sustain the hard workout, especially through the later part of the run (after 90min).

The Sunbirds first tackled 3-5 loops of the Labrador Park (Figure Of 8) course with good management of pace and running form.  It could be seen that the trainees were able to maintain their effort up the hills as well as when running on the flats.  More importantly, they were running with lighter footing and better form leading to more efficiency in their strides.

A check with the trainees revealed that most have lost anywhere from 2kg to 8kg of weight since the start of Ops Sunbird 8 weeks ago, which surely would enhance their VO2Max and running economy by some measure.

After Labrador Park Hills, the Sunbirds were guided on to their next hills repeats at the Mt. Faber loops.  That would require them to climb the rather elevated Morse Road before reaching the start point of the 1.6km (800m up, 800m down) hills loop course.

By then the sun was up in full force, adding an additional element of challenge to the workout.  The Sunbirds dutifully fulfilled their workout requirements, although not every trainee found it necessary to go for the maximum repeats.  That would be training smart.  As long at the training objective is met, there is not much point to push further once fatigue sets in and limits have been breached.

The Sunbird trainers did well to lead and guide the respective training groups to achieve their training targets.  All Sunbirds returned as per schedule by 10.30 am, looking visibly tired but very pleased with their efforts and conquering the infamous Twin-hills challenge.

As they prepare to enter Week #10 with the longest distance (21km and 35km) at MP next weekend, the Sunbirds are looking forward to this Simulator training which will be a race rehearsal of sorts.  Race gear, hydration and fuel plans will be executed per race day during this Simulator to ensure that all systems are checked.

There will still be a 2 week Tapering period where any adjustments and enhancements can be made from the feedback of the Simulator workouts and fine-tuned for optimal race day performance.

The Sunbirds Are Priming Well For A Solid SCSM18!

 


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!

Tempo Cruise Intervals @ SCSM18 Training

Tempo Cruise Intervals @ SCSM18 Training

Operation Sunbird 2018 has progressed into the 2nd half of the structured training program with long tempo/cruise intervals of 28-30km at Marathon Pace.

With the BaseBuild phase of building a firm foundation, the Sunbird trainees were able to hit the training targets of their long run progression with good results.

Hydration and nutrition pre-training, in-training and post-training are the emphasis at this stage to get their race day fueling plans tested and sorted out.

The Sunbirds went through 2 hard sessions of cruise intervals at 28km (Mt. Faber) and 30km (Sports Hub) at Marathon Pace over the past 2 weekends.  These sessions served as progression to develop their aerobic and speed endurance for the Half and Marathon distances.

The purpose of these long runs were to condition the runners for the heat and humidity, as well as to delay fatigue leading to the onset of cramping and ‘hitting the wall’.  With the successful completion of the past 2 long runs, albeit with thresholds being breached at some point of the later stages of the workouts, the Sunbirds have come away with better understanding of their pace and efforts to manage a sustainable speed to be able to complete a marathon without breaking down.

The Sunbird trainers have played an instrumental role in all these weeks to guide and advise the trainees on their training requirements as well and provide tips and experiences on how to overcome the many challenges faced by marathoners hoping to complete strong and compete for performance targets.

With 5 weeks remaining to SCSM race day, the Sunbirds will go into their longest runs yet in the program for another 2-3 weeks before entering the Tapering phase.  Optimal Pace running will also be injected into the training as the Sunbirds fulfil their requirements for good paced running at Marathon Pace for 70-80% of their marathon (Half/Full) distances.

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 Progress Into The Intensity Phase!

 


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!

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!