Ops NightHawk 2018 Off To A Smooth Start

Ops NightHawk 2018 Off To A Smooth Start

Operation NightHawk 2018, Team FatBird’s 12-week structured night marathon training for Sundown Marathon got off to a smooth start with a night long run at the Sports Hub.

There was a good mix of returning trainees as well as new participants joining in FatBird training for the very first time.  Together with the Sundown Pacers, the NightHawk trainees were brought though their HM and FM training at BaseBuild Pace with steadfast feet.

The aim of Ops NightHawk to to build up a good foundation for the participants to do a very good timing at Sundown Marathon, focusing on improving the key pillar of running economy with Team FatBird’s flavour of progression long runs at BaseBuild, Marathon and Optimal Paces.

In addition to building the speed endurance of the participants, weekly tips in various running topics like heart-rate training, running form, hydration and fuel planning, active rest and recovery will be dispensed to strengthen the marathoners’ arsenal of capabilities to perform at optimal levels.

The short BaseBuild runs of 13km (HM) and 21km (FM) led by NightHawk trainers and Sundown Pacers were completed on target.  The first training ended with a debrief and guidance on the weekly mileage and parameters required for training to do optimal sub-4h, sub-4:30h, sub-5:00h marathons.

In Week #2 of training, the NightHawks will be running the MacRitchie Reservoir route in the night, in their progress to building up a solid foundation of marathon mileage.

 

When Dusk Comes, The NightHawks Emerge!

 

Photos By 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!

 

Gold Coast Marathon 2018 – Running Clinic

Gold Coast Marathon 2018 – Running Clinic

As a prelude to Ops Kookaburra, Team FatBird’s 12-week marathon training for Gold Coast Marathon 2018, a 2-hour running clinic was conducted for participants of Ops Kookaburra on Saturday at The Sports Hub.

After a welcome to the participants, a 1-hour clinic on the structured training program and the 3 pillars of Marathon Performance was covered.  Below is a very short summary of the 3 running performance pillars which will form the basis of the Ops Kookaburra structured training program:

1.  VO2Max Enhancement – VO2Max which is the maximum amount of oxygen that can be utilized by the muscles in one minute measures a marathoner’s aerobic fitness.  VO2Max can best be developed using interval training.

2.  Lactate Threshold – a measure of the maximal aerobic pace a marathoner can sustain before crossing into an anaerobic zone, causing fatigue and slowdown.  The aim is to enhance Lactate Threshold such that we can sustain Marathon race pace for long.  The best way to build Lactate Threshold is to do Tempo Runs, 20-40min run at 10k to 10K+30s pace depending on ability of the marathoner.

3.  Running Economy – the most important pillar and where most of us can benefit from, is a measure of the amount of oxygen that our muscles utilize to run at sub-maximal effort (which applies to most of us running HM and FM).  Running economy determines the percentage of VO2Max that we utilize to maintain our target race pace.

A runner requiring a lower percentage of VO2Max (better Running Economy) to maintain target pace is superior to someone who requires a higher percentage of VO2Max to run at the same target pace.  Running Economy is best developed by progressive long runs with sufficient mix of workouts and long runs weekly to establish an optimal weekly mileage for optimal marathon performance.

  
The next hour was a practice at the 100Plus Promenade doing sets of UpTempo (Steady-State) Intervals to give the participants a sense of calibrating their respective effort and pacing.  A series of running drills were conducted to activate the participants’ major running muscle groups before the Tempo Interval workout.

A feedback was conducted after 2 workout sets of UpTempo Intervals and UpTempo Run to provide participants our observation of their ability to maintain target pace and the ability to refrain from running too fast to early.  This area of pacing and managing effort at pacing will need to be built and developed when Ops Kookaburra Training commences on 7 April 2018.

The Running Clinic concluded at 6pm with the participants taking away some preparation and mileage build up they need to do before coming for Ops Kookaburra Training in April.

For bookings and more information on the Ops Kookaburra Training Program with Run Gold Coast Travel Package CLICK HERE!

Contact Scenic Travel for enquiries and bookings of Run Gold Coast packages at Tel:65 6226 3611 or Email: scenic sales@globaltravel.com.sg

Email to info@teamfatbird.com for any clarifications or queries on Kookaburra Training

Run For GOLDEN TIMES in 2018!

Photos By FatBird Chin

PowerFLIGHT Tempo Intervals @ CarFreeSundaySG

PowerFLIGHT Tempo Intervals @ CarFreeSundaySG

The PowerFLIGHT team joined the CarFreeSundaySG’s closed roads along Shenton Way for their weekend workout of Tempo Intervals.

With a 5km+ stretch of closed roads from the National Art Gallery all the way along Esplanade Drive, Robinson Road, Maxwell Road, Amoy Street, Fullerton Road, the loop route offered a good workout comprising of 4-5km repeats.

The i-Run team was also on hand to conduct the 3-7km running workout for public runners with the support of iced-cold drinks and baggage watch support from Health Promotion Board.

After a group warm up of Dynamic ‘looseners’ and activation drills conducted by FatBird trainers, the PowerFLIGHT participants started their 5km loops at Marathon Pace (MP) and 80% intensity with no traffic to contend with. Rest intervals of 2-3min in between repeats offered the opportunity for a quick drink and HR recovery to enable the runners to sustain their target paces.


Together with the CFS iRunners, FatBird Runners, the PowerFLIGHT executed the workouts in great weather and with solid pacing.  The drinks/refreshments support provided the runners with much satisfaction and energy boosts each time they complete their 5km loop, allowing the whole workout to complete on target by 9:30am.

After a round of static stretching conducted by FatBird trainers, the participants went for the ice-cream and Milo treats that provided a good post-run replenishment of carbs, protein and essential salts.

It was yet another successful CarFreeSundaySG from the organizer URA, which offered the PowerFLIGHT training an unique experience of running on the closed roads of Shenton Way, which only happens at the yearly Singapore Marathon (an even then, not so many roads along the CBD area are closed).


The PowerFLIGHTers Rocked To The Tempo Of CarFreeSundaySG!

 


Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in January 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!

 

PowerFLIGHT Week #3 – Trusty Thrilling Hills

PowerFLIGHT Week #3 – Trusty Thrilling Hills

With 2 weeks of power base building, PowerFLIGHT runners up the ante with a whole series of hills training workouts in Week #3.

PowerFLIGHT Wed Strength & Speed menu saw the trainees worked around the Mt. Faber Hills area with a 3km of rolling hills run, 1.6km hills repeats, followed by a range of hills sprints on moderately fatigued legs.

The menu was lapped up with enthusiasm from the trainees who gave their best.  Their running form have been showing good improvement and is helping the PowerFLIGHTers tackle their increasingly challenging workouts better.

The Weekend Steady Hills Run of 16-19km started with a light drizzle which fizzled out to bright sunshine by 8am.  The Labrador Park Hills Repeats was the highlight of the morning’s workout.  It pushed the PowerFLIGHTers to focus more on maintaining their form aerobic zones both up and down the hills slopes, with a 1.6km piece in between for recovery and sustaining good form.

The Hills Repeats workout was well executed by all who showed a certain determination and sense of purpose while tackling the challenge.

All were duly rewarded with a short session of Strides with guidance provided on their running form.  The 3.5km run back to Clubhouse provided the final drain-off any reserves left in the tank.  Still, all were strong to maintain their form all the way up Henderson Road.

While The PowerFLIGHT training was in progress, our FatBird marathoners recorded a wave of outstanding Marathon and Half Marathon timings with solid Personal Bests at the Hong Kong Marathon.  All their months of training and good work ethics with Team FatBird’s programs and runs have paid huge dividends, especially with tackling the hilly segments of the race.

We would like to give all of them a Congratulatory shout out and share in their joys of returning their bests!

 

The PowerFLIGHTers Conquered The Thrilling Hills!


Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in January 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!

 

PowerFLIGHT Week #2 – Track Attack & Tempo Intervals

PowerFLIGHT Week #2 – Track Attack & Tempo Intervals

To gain traction into speedwork, PowerFLIGHT training entered into Week #2 with attack of the track on Friday and long tempo intervals in the weekend.

The speedwork comprising of a mile run trial and a series of 800m intervals were conducted in cool, dry weather on a Friday evening at Serangoon Stadium track.  The whole day of rain stopped in time for the PowerFLIGHTers to gain some VO2Max development with the proper execution of the 800m workout with different calculated rest intervals for the respective groups.

Running form guidance and practice was provided in between sets with emphasis on upper body form.  The running videos provided insights into every participant’s form and gait which will be useful in honing better form for speed enhancement in the coming training weeks.

The weekend long run comprising of long tempo intervals was conducted from the Sports Hub in rather wet conditions, albeit no heavy ‘water’ fall which could have dampened the PowerFLIGHT’s trainees commitment and resolve to get in another fruitful training workout.

Led by the reliable and experienced FatBird trainers, the participants’ were taken through 5km tempo runs with sufficiently planned rest intervals to hone that speed endurance in.  The flattish route repetitions included a mini ‘hill climb’ for good measure.

This well planned workout provided just the right kind of training effect for getting the trainee’s strength and speed endurance into the right condition for further enhancements in the later part of the training program.

Week #2 of PowerFLIGHT 2018 which focused on speed endurance foundation went smoothly in spite of the rainy and wet conditions in the current Monsoon Surge happening in Singapore.  The PowerFLIGHTers were determined to get their running workouts in, and were rewarded with a solid week of training.

They will now look forward to better weather, which will allow more progressively harder workouts to help them build their race readiness for important marathons in February and March.

The PowerFLIGHTers Relished In The Speed & Tempo!


Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in January 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!

 

FatBirds Power Start To The New Year

FatBirds Power Start To The New Year

FatBirds kicked off the New Year 2018 with Power in the first week of PowerFLIGHT training, a 12-week strength and speed structured program to build the 3 important pillars of running – VO2Max, Lactate Threshold and Running Economy.

The majority of the PowerFLIGHTers were returning FatBird trainees looking to notch up their running base and foundation, with a few new ones who are joining us for the first time looking to get some structured training for a boost to their racing times.  Many of the participant’s are training specifically for upcoming Half Marathons (HM) like 2XU Run, Income Run and Full Marathons (FM) like (Tokyo Marathon, Seoul Marathon, Boston Marathon).

The PowerFLIGHT trainees started off with a solid Hills Repeat workout on Wednesday evening.  The 2 hour session comprising of a warm-up run up to Mt. Faber, followed by activation drills before traversing the 4 x 1.6km MF loops at 80-85% effort.  The running form emphasis was on properly using the arms to run up and down the hills.

The workout which served to build their strength and lactate threshold via long hills tempo and repeats went very well, with static stretching conducted by PowerFLIGHT trainers to close the evening’s session.

Sunday morning’s program was a Steady-State Run of 13km or 90min at the flattish East Coast Park.  There were more trainees who joined this session, esp. those preparing for specific HM and FM races in the first quarter of the year.

After the warm-up jog and some activation drills, the PowerFLIGHTers were set off to run the first half of the distance at Marathon Pace (MP) before amping up the pace to MP-10s on the return leg.  The task was to execute the workout in FlightZONE 2 with a faster-pace second half after some fatigue.  This workout will be good towards building up the participants’ running economy.

The PowerFLIGHTers completed the 90min run with negative splits over a range of distances from 13km-18km.  They were given a brief on running form, and practiced a couple of 50m strides just to get the idea of correct arm swing providing good leverage to increase stride length and consequently running speed.

Overall, Week #1 of PowerFLIGHT 2018 went very well, with the blessing of cool weather and dry conditions.  The trainees were all pumped up after a good December break, and gave their best during the training sessions.  This bodes well for the subsequent weeks of foundation building in the trails and hills, along with speed work at the track in alternative weeks.

 

The FatBirds Powered To A Great Start In 2018!


Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training will commence operations in January 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!