NightHawk’s Merry Coast-Coast LSD

NightHawk’s Merry Coast-Coast LSD

The cooling morning provided a great start for the NightHawks and Sundown Marathon Pacers in week #4 of their structured training base building.

After last weekend’s long hills repeats, the runners were happy to be running along the flat Eastern Coast towards Gardens By The Bay (GBTB) East.  The respective Pace Groups were looking smart with good running form as they ran at conversational BaseBuild pace.

The first stop was through the Sports Hub, along the coastal waters of the Sea Sports Centre, before running via the expanded connector to the Kallang Riverside. Both Half and Full Marathon groups turned back after a quick restroom break, before making their way back to Tanjung Rhu and Gardens By The Bay.

The HM groups turned back towards ECP and completed their 17km of BaseBuild pace to meet their training objectives. The FM runners continued on along GBTB to U-Turn at Helix Bridge, all still running in formation and looking strong.  The small Barrage Hill posed no problems at all for these Hills-enabled marathoners.

On the run back along GBTB, the sun made its presence felt, but was no show-stopper for the mentally-prepared NightHawk flock.  The regular hydration top-ups enabled the runners to pace through the heat relatively well, and soon the NightHawks were cruising back to Marina Cove.

All runners were back by 10:20pm, within the maximum allowable time-on-feet target.  The entire training mission was completed by 10:30am after a debrief of the run, including some trainer observations and feedback, plus essential tips to help all get ready to hit the 30km park next week.

Overall, it was a very good long run session where all NightHawks followed the training guidance well to meet their respective training objectives.  As we progress on to Week 5, The NightHawks are getting stronger with their base build conditioning to meet the challenges in Phase 2 of this structured marathon training program.

 

The NightHawks Coast Through Week #4!

 

Photos By FatBird Chin

 

 

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 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 of companies and institutions for the Sundown Marathon and other Internationa Marathon races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Twin Hills Night Challenge @ Mt. Faber

Twin Hills Night Challenge @ Mt. Faber

In week #3 of Ops NightHawk structured marathon training program for Sundown Marathon, the NightHawks encountered one of the toughest long runs of the 12 weeks program.

With a good early dinner and some rest, the trainees and Sundown Pacers were all eager to try out the famed Mt. Faber hill slopes.  After a briefing of the routes for the Half Marathon and Full Marathon trainees, the respective pace groups were dispatched towards the direction of Depot Road.

After a warm up run of 4km, the NightHawks arrived at Labrador Park for part A of the Hills menu.  The 2.2km Figure-8 rolling hills repeats was to provide the runners with lessons on tackling hills slopes, and managing their paces, fuel and hydration for a sustained run to meet training objectives.

The runners were strong and did well at the Labrador Park set, but some have already left most of their fuel behind.  By the time we progressed on to tackle Part B at the hilly Mt. Faber loops, a few NightHawks found they lacked the energy to climb.

However, most of the runners who had paced themselves well under the stewardship of the NightHawk trainers and Sundown Pacers were able to meet the 2-3 loops of 1.6km rolling hills repeats.  The running form was maintained well, helping the trainees conserve their energy to meet their training objectives for the night.

The HM groups finished their requirements earlier and returned to base with a shorter route along Henderson Road, feeling energetic and still raring to go.  The FM runners completed their Part B at Mt. Faber, and returned by the slightly longer 4.5km way back to base, feeling accomplished and drained by having given their best efforts.

The NightHawks are looking stronger after just 3 weeks of foundation building.  They are now looking forward to 3 more weeks of base building before moving on to the Pace Training phase.  In week #4, we will be extending the distance but moving to flatter terrain in the East/Central training area.

 

The NightHawks Have Conquered Twin Hills

 

Photos By FatBirds Chin, MK

 

 

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 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 of companies and institutions for the Sundown Marathon and other Internationa Marathon races.  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

NightHawks’ First Night Training Run

NightHawks’ First Night Training Run

The Nighthawks and Sundown Marathon Pacers gathered at MacRitchie Reservoir Park for their first night long run.  The air was cool after the afternoon showers, which brought delight to the runners, many whom were looking forward to get in a good aerobic workout after the festivities.

After a route and safety briefing, the respective pace groups ran along the boardwalk along Thomson Road.  The Basebuild Pace kept the runners in tandem, all with their targets of completing 15km for Half Marathoners and 24km for Full Marathoners.

At Heart Rate Zone 2, the trainees were supposed to be running at conversational pace.  It was great to see that many were engaged in small talk and keeping one another motivated.  The distances passed very quickly and soon it was the HMers who made their U-Turn at the designated point along Old Upper Thomson Road (OUTR).

The FMers continued along OUTR strongly, coming out onto Upper Thomson Road before turning into Mandai Rd to their U-Turn Checkpoint at Seletar Reservoir.  Because of the New Year period, human traffic was very light, even at the nearby EGC range,

The 4hr Pace Group were the first to turn back and along the way out crossed paths with the incoming 5hr groups.  Greetings and encouragement exchanged before the groups continued on with their paces towards their next Check Points.  The runners maintained their strong paces all the way on the return to finish strongly (with reserves in their tanks) back at MR Amenities Centre by 10:30pm.

After iced-cold isotonic drinks and bananas to replenish fuel and essential salts, the NightHawks and Pacers were given a debrief of what contributed to their enjoyable run, as well as tips on Recovery and Myofascial Massage to keep the niggles and knots at bay, especially as the training runs will be getting longer and more intense in the coming weeks.

 

When Dusk Falls, The NightHawks Emerge!

 

Photos by FatBird Chin

 

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 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 of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

 

Sundown Marathon Training Kickoff

Sundown Marathon Training Kickoff

The 12-week Sundown Marathon Training kicked off with the first Sundown Marathon lead up run at the M Social Hotel on Saturday morning.  A good group of Sundown Marathon participants joined the newly minted Official Sundown Pacers 2017 team for a group run of 10km and 18km along the scenic Singapore River and into Gardens By The Bay.

After a welcome brief and dynamic warm up routine by Team FatBird trainers. the runners were all raring to run.  All participants were segregated into the official Pacer groupings of 2:00h, 2:15h and 2:30h for the Half Marathon (HM) category, and 4:00h, 4:30h, 5:00h, 5:30h and 6:00h in the Full Marathon (FM) category.

The objective of this first lead up run was to establish a base for the runners and to prime them for building up their paces for future lead up and training runs, with the objective of hitting their race timing goals at Sundown Marathon race at end March 2017.

The various pace groups, led by specially selected Sundown Pacers, ran along the Singapore River, passing through Asian Civilization Musuem, The Esplanade, The Float @ Marina before entering Gardens By the Bay.  Along the way, the runners’ were motivated by some singing and shouting of cheers.  Before long, they reached Marina Barrage and were greeted by the special hydration point set up by Sundown Organizer, well stocked with iced-cold 100Plus and water.

It was a good break for the thirsty runners.  The Half Marathoners gathered for some group photos before turning back for their remaining 10km.  The Full Marathoners were still looking fresh at that 5km mark.  They proceeded on to cross the Barrage Bridge into Gardens By The Bay on the other side to settle into their training pace.

The FM groups reached the 9km water point and u-turn mark after crossing the Tanjong Rhu footbridge onto the Water Sports Centre at Sports Hub.  Most of the runners were keeping to the Basebuild Pace (20s slower than Marathon Pace) well and still had good reserves for the trip back to M Social.

We met many runners along the way, most notably Running Hour, who were out with their festive Christmas ornaments.  As we passed, we wished everyone “A Merry Christmas & Happy New Year”, and were reciprocated with cheers and joys from the runners.

We were having fun and enjoyment all along the run.  Soon, we were back to the water point at Barrage for one more water point stop before the final 5km back.  We were grateful for the hydration support from the Sundown Organizer which provided us with relief from the heat.  After the refreshing top-up, the Sundown Runners went with their pacers back along Singapore River to finish a strong 18km.

As we ran back, we were singing and cheering to “Sundown, Sundown, Hoo Haa!” which really pumped up the tiring runners.  When we turned the corner and saw the Sundown Marathon banners, there were joys all round for a satisfying morning training run.  Lots of bananas and isotonic drinks were offered to the hungry and thirsty Sundown Runners who were just happy that they had successfully completed their first lead up run.

We now set our sights to the second lead up run on 21 Jan which will bring the training up a notch in terms on distance (14km, 27km) and intensity (Marathon Pace).  All Sundown Marathoners would not want to miss this lead up run.  You are encouraged to register early to make your date with the Sundown Marathon Pacers HERE!

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 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 of companies and institutions for the Standard Chartered Marathon Singapore (SCMS).  Write to info@teamfatbird.com OR Check Out Program Details Here!

Week #2 of Sunbird training will see the participants go through trails and slopes at MacRitchie Reservoir Park.  The foundation and base building continues.

 

Photos from FatBird MK

Sunbirds Wraps Up SCMS Training at Padang

Sunbirds Wraps Up SCMS Training at Padang

The Sunbirds were glad to do their final training run at the finish point of this year’s Standard Chartered Marathon SIngapore (SCMS).  A fitting finale to the 12 weeks of marathon training which saw the trainees progressed through building a good foundation and growing from strength.

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Next Sunday at about this time, the Sunbirds will join the approximately 50,000 participants in finishing their SCMS right in front of the National Art Gallery and Padang site.  They were joined this morning by the Sundown Marathon Pacers who were there to undergo selection trials for their Pacing mission in March 2017.

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It was a full dress rehearsal of sorts for next weekend’s race, right down to being flagged off with Car Free Sunday participants at 8:00am to the sound of air horns and announcements from the MC.  After a good dynamic warmup conducted by the Sunbird Trainers, and moving to the beat of the blaring music, the runners were all pumped up to go alongside bikers and mobility vehicles along the 5km stretch of closed roads at Shenton Way.

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The morning showers stopped in time to give way to cooling and windy conditions, so conducive for a finale prep run around the City Centre.  If next Sunday’s weather is to be similar, there will be many good performances and Personal Bests for sure.

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Runners were entertained throughout the journey with nice scenery, cheer leaders, and lots of music and street performances with enticing food stalls inside Telok Ayer.  It was refreshing for many of the trainees and Pacers who have not participated in the CFS before.

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The roads were pretty clear as many of the bikers were late to arrive due to the earlier rain.  The runners and brisk walkers from some CCs were in good force, taking advantage of the cool morning to be engaged in healthy exercise.

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The Sunbirds and Corporate trainees wrapped up their Optimal Pace run of 13km and 18km by 10am to end the training on a high note.  Armed with the confidence for a good race, Team FatBird and Ops Sunbird trainers will be looking forward to a string of good performances by the Sunbird and Corporate trainees.

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With the successful completion of Ops Sunbird marathon training for SCMS, Team FatBird will be taking a a short break before starting our next marathon training program, Ops NightHawk – 12-week structured night marathon training for OSIM Sundown Marathon 2017.

 

Ops Sunbird Wraps Up On A High!

 

Photos from FatBird MK, Chin, Steven

Sunbirds Tapering For SCMS 2016

Sunbirds Tapering For SCMS 2016

After weeks of training in cool weather conditions, the Sunbird trainees were given a rare treat of heat conditioning in this second last long run before race day on Dec 4.  The bout of heat would be something that might crop up 3-4 hours into the marathon run, and it will be good that the SCMS trainees would not be caught off-guard should that situation arise.

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With the good foundation built over the past 10 weeks, the Sunbirds came into the Tapering phase well prepared for the 18km (HM) and 28km (FM) at Optimal Pace.  The sun’s heat midway through the run did cause some to dig in to clear their mental hurdles, especially when feeling a little dehydrated and experiencing some cardiac drift and increased heart rate caused by the warm temperatures.

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A number of trainees, especially the FMers were feeling fatigue from the past weeks’ of long runs and races.  It is good that the tapering phase has begun with 2 weeks to spare, allowing for some time to rest and recover in time for a good race.

The whole training run completed by 10:30am with iced-cold Gatorade drinks and bananas to replenish the drained runners.  A quick check showed that most of the Sunbirds have reliefed their niggles and muscular tightness with Rest, Ice, Compression and Elevation (R.I.C.E) routines now built into their post-run routines.

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We now look forward to our final session of training next weekend at the Padang area, the finish point of the Standard Chartered Marathon Singapore (SCMS).  It will be a full dress rehearsal of sorts for all the marathoners, with the opportunity to run on the closed roads of Shenton Way pass National Arts Gallery for a vision of a grand finish.  With the short distance of just 13km (HM) and 18km (FM) at Optimal Pace, it will be the final preparatory run to close all gaps and fine-tune the paces.

 

The Sunbirds Are Race Ready!

Photos by FatBird MK