Scoring Good Times @ Gold Coast Marathon 2018

Scoring Good Times @ Gold Coast Marathon 2018

Gold Coast Marathon 2018
Trip & Race Reporting by FatBird Anthony Sum
Photo Credits @ Gold Coast Events, Marathon Photos, TEQ, Scenic Travel, ET Tey, Ronnie, Beverly

When the Gold Coast Marathon 2018 (GCM18) registrations were announced to be closed a few weeks ahead of race day, we were happy to find out that SEA had more than 1000 participants with nearly 50% coming from Singapore alone.  This is the first time that Full Marathon registrations at GCM is full before race day.  One of the key reasons could be the special 40th Anniversary of the GCM which every runner around the world has been looking forward to be a part of.

Structured Training & Race Preparations

Team FatBird began our GCM18 campaign from Dec 2017 at the SCSM Race Expo to market the special Run Gold Coast Package (put together in collaboration with Tourism Events Queensland (TEQ) and Scenic Travel).  That was followed by a training workshop in March 2018 and then our 12-week Ops Kookaburra GCM Training Program to prepare those who signed up with our Run Gold Coast Package to perform their optimal best at GCM18.

 

Pre-Race

Our travel group flew in by Scoot on Thursday evening and arrived Friday morning for GCM REPC and Hotel check-ins at the Watermark (mainly 7-day package) and Mantra On-View (5-day package).  An excellent seafood carbo-loading dinner welcomed our tribe on Friday night to ensure our bodies were well fueled for race day.

I organized a 5km shakeout cum conditioning run on Saturday morning right about 7:20am.  This was for our runners to get a good sense of the actual weather conditions on Sunday race morning, as well as to get our bodies and equipment prepped to be race ready.  The well turned out group was led on a run along Surfers’ Paradise and given a short pre-race briefing before we headed for our hearty buffet breakfast back at the Hotel.  It was to be an easy Saturday and early night as we would prepare our race armour and wake up super early on Sunday morning.

Coming into the Gold Coast Marathon 2018 with insufficient mileage and lack of quality preparations, I was not gunning for any PB nor BQ (I already BQ-ed for 2019 at SCSM17 with a 3:35h timing in hot, humid Singapore conditions).  My goal was to see through as many of our FatBird and Kookaburra runners to their PBs and BQs as possible, and I will be a happy camper.

 

Race Day

I managed a few hours of sleep before waking up early to good weather conditions (not too cold) at 4:30am.  Had a cuppa coffee and a piece of croissant with ham sandwich (provided in the breakfast box from the Hotel) before getting changed into my Nike Zoom Fly.  I went down to the lobby to meet with the team to catch the transfer coach to race site with Beverly.  By the time we arrived, the Half Marathon was just flagged off.  We waited for a good 10 minutes before we could cross the street to the TEQ Race Tent to meet up with the rest of the folks.

After a bout of quick warm up drills, followed by a piece of banana, bag deposit and final porta-loo visit, I was ready at Corral A (Sub 3:30h)  queuing just behind the 3:20h Pacers.  My race plan was to average 4:40h pace for the first 21km before deciding to increase the pace if I felt good for a possible PB.  I wished Clarence all the best as he was the one I saw within sight at the start line.  After the Australian National Anthem was sung, the race was promptly sounded off at 7:20am to cheering crowds on both sides of the main road at Southport.

Within the first 3km, I caught sight of Kong Soon, Han Chee, Matthias and a few others who were running at sub 4:40h pace.  While the 3:20h A Pacer upped his pace to 4:30min/km, I decided to stay with the B Pacer till I got more comfortable.  The morning was not too cold and I got warmed up pretty quickly.  The first 5km passed on smoothly, with the main pack of 3:20h runners still bunched up and moving well.  The crowds at Surfers’ Paradise (6.5km mark) were cheering with delight as we passed, giving us the extra energy boost.  Ben gave a shout out and I acknowledged with a thumbs up!

As I neared the 15km U-turn mark, I spotted Alan on the other side running very strongly behind the 3:10h Pace group.  I was managing an average 4:40h pace and had Matthias for company.  I took my first gel as planned.  This time, we were facing the sun as we proceeded in the direction back to Southport.  I was still feeling comfortable, soaking in the electrifying atmosphere provided by the highly enthusiastic crowd and bands of music playing.

 

Halfway

I reached the Halfway mark (21km) along the rich housing estate in about 1:38h.  That was about the time I did at GCM 2017 at the same point.  The crowd seemed a tad thicker this year.  I could still run freely although I tried my best to stay in the top of the cambered roads at that stretch.  I took an electrolyte tab and set my sights on hitting the next milestone of 30km on target pace.

Along the way, I had a few interesting characters who were running similar paces to me for company.  That gave me some incentive to sustain my pace whenever I felt tired and showing deteriorating form.  It felt a bit laborious after I crossed the 25km mark.  I reminded myself to keep up with my running form and pace.  I felt much better as I approached back to Southport at around the 32km mark.  My energy returned with the cheering crowd as I ran alongside Matthias over the hump to the encouragement of the MC strategically placed at that crucial point.

 

32km

The final 10km would be the more challenging Northern segment overlooking the Golden arches of MacDonald’s in the distance.  This stretch is where it makes or breaks any attempts for PBs as it is also the actual ‘marathon start’ to separate the prepared marathoner and the ones who may hit the wall anywhere from that point onwards.

I was happy to just slow slightly to avoid any onset of cramps or hitting the wall too early.  I had just consumed my 2nd gel at the 30km mark.  That would give me sufficient fuel to run strong till at least 36-38km.    Crossing the small bridge at about 34km without incident heightened my awareness that I could still complete the race in a possible (although very small) PB.  Then the twitches started to come at about 37km.  I had to slow further to about 4:50h pace to stave off the onset of fatigue.  I took a final gel at the 38km mark, and proceeded on at 5:00h pace.  I knew the PB is off by then.  I was just hoping to maintain pace till the finish without any major cramping issue.

 

The Finish

As I run down the final 1km, I could hear the runners around me shouting with elation that they are making it at sub 3:20h.  The sub 3:20h B pacer was about 500m behind us then.  With 250m to go, I perked up my tired body to maintain as best a form I could to finish in nett time of 3:19.  That was 1min off my 2017 GCM PB of 3:18.  I was pleasantly surprised that I could complete without much pain and hard effort and still do a sub 3:20h to BQ by 20min+ and also qualify for many of the Marathon Majors with age-group timing qualifications.

I caught up with Alan at the refreshment point.  As we munched on our orange slices, I was happy to hear that he did a massive PB of 3:15.  This 40th year anniversary finisher tee and medal were very pretty.  As I waited at the Hospitality Tent, I warmed each time our runners came back with very good news of their PBs and BQs achieved.  I was especially impressed with the 4:18h PB achieved by my wife Beverly, who only returned to do a Full Marathon after 8 years with my encouragement and training guidance.

Many of the FatBirds achieved excellent PB and BQ results.  Clodagh 3:48h, Daphne 3:31h, Han Chee 3:23h, Jessy 4:12h among some of the ones I could recall.

Many congratulatory well wishes were exchanged followed by group photos for all marathoners in our group.

The TEQ (SEA) Hospitality Tent provided much needed post-race refuel in the form of chicken wrap, bananas and bottled water – appreciatively consumed by our team of tired but happy GCMers who have put in their all and have expended every ounce of energy in their road to achieving the excellent set of performances.

 

 

Post-Race

We were scheduled for a scenic 10km post-race recovery run on Monday morning to The Spit.  Instead, we did a modified 5km run as many of the runners had to miss due to blisters, minor abrasions and aches sustained from the very hard effort they put in on race day.  Still it was great for the small group of us who could make it to get our blood circulation going and clear some of the lactate wastes to avoid DOMS symptoms.

In line with the GCM theme of “Come For The Run, Stay For The Fun”, Bev and I went about our Monday post-race doing lots of walking around Harbourtown and even strolled all the way back to Surfers’ Paradise from there.  It was quite enjoyable tracking the Glink (train) route and soaking in the sights of the beautiful scenery and million-dollar retirement homes around the Gold Coast township.

With the race over, we enjoyed lots of ‘sinful’ but delicious foods in the form of Fish & Chips, Ben & Jerry’s Waffle Ice-Cream, Asian Fusion-Food Buffet.  Lots of additional calories, fats, salts, sugars which will take a few weeks to work-off once we return back to training.

On Tuesday, we enjoyed a full day of walks/tours to the Tamborine & Lamington National Parks and nature reserve areas.  Tree-Top and Gallery Walks were the order of the day.  Lots more ingestion of delicious local fare of scones for tea, BBQ for lunch and Middle-Eastern specialties for dinner took us into new levels of post-race food-loading not quite experienced by me in a long time.  Still, it was well worth it and as a reward for Bev to eat to her heart’s content after a good performance at GCM18.

 

We Will Be Back!

We were home by Wednesday evening, capping a wonderful and fruitful 6 days of Good Times at the Gold Coast Marathon 2018.

Many of the runners so enjoyed their GCM18 experience that those who did well and some who did not get their desired results fed back to me – “We will be back for Gold Coast Marathon 2019!”

 

PowerFLIGHT Steady-State Sentosa

PowerFLIGHT Steady-State Sentosa

Week #3 of Program PowerFLIGHT  welcomed a few new additions to this speed and strength training program for marathons.

The weekday group session saw off a round of hills intervals at the Telok Blangah Hills focusing on Lactate Threshold development.

The week was rounded off with a scenic and long steady-state run along the beaches and slopes of Sentosa Island.  After a round of body-loseners and running activation drills, the PowerFLIGHT trainees were led into Sentosa for a UpTempo (Between Zones 2 and 3) workout.

This was the first time running into Sentosa for many of the FatBirds and they thoroughly enjoyed the tough but enjoyable workout.

A number of the PowerFLIGHT runners bound for Gold Coast Marathon next weekend took the opportunity to get in their final tapering long run of 18km at Optimal Marathon Pace.  We would like to wish them an excellent race with fruitful performances on 1 July.

 

PowerFLIGHTers Progressing Well!

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

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

 

Power Up Your Marathon Training With PowerFLIGHT

Power Up Your Marathon Training With PowerFLIGHT

Program PowerFLIGHT, Team FatBird’s 12-week strength and speed training system kicked off last week with a weekday hills session and a weekend steady state tempo paced run workout.

The enthusiastic participants from returning beneficiaries in the first half of 2018 and new trainees for this second run of the effective PowerFLIGHT programme were warmly welcomed and eased into an easier first week, which will progressively get challenging as the foundation of the PowerFLIGHTers are strengthened.

The Hills Repeats session introduced trainees to proper running techniques and form (upper body) with some basic run preparation drills.  Trainers in respective training groups (according to ability and targets of participants) guided the trainees with useful advise and reinforcement of good running form.

The weekend session focused the trainees on different training zones and effort with the correct pace for varying types of workouts in the structured training plan.  Development of running economy will be a key emphasis in the longer weekend run workouts while VO2Max and Lactate Threshold improvements will be of importance in the weekday workouts.

The first week of PowerFLIGHT II completed smoothly and we look forward to meeting more of the participants we we enter Week #2 of training with bouts of speedwork at the track and longer interval training sessions in the weekend.

PowerFLIGHT II Off To A Great Start!

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

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

 

Sundown Marathon 2018 – Mission Accomplished

Sundown Marathon 2018 – Mission Accomplished

After an intensive round of selection trials, 15 weeks of structured intensive pace and night training, coupled with leading 3 Sundown Lead-Up Runs and guiding the NightHawks who were training for Sundown Marathon – The Sundown Marathon 2018 Official Pacer Team were at their highest state of readiness on May 19.

Armed with a pace plan and pace group strategy to bring as many Sundowners to their target finish times as possible, the Sundown Pacers gathered at the Pacers tent from 9pm to ensure their armoury were all well placed and in their finest condition.

The NightHawks who have put in a solid 12-weeks of structured marathon training with Team FatBird were also in tip-top condition for their respective personal best efforts, with many harbouring goals of Personal Bests (which is not that easy in a night marathon like Sundown).

The spirits were high as the Sundown Pacers received a final pre-mission briefing at 10:15pm before donning their Pace balloons and Timing Boards for group photos with the Sundown Runners.

At 11pm, the Half Marathon (HM) Pacers were ushered to take up position in their respective corral positions in waves (Wave 1-2:00h, Wave 2-2:15h, 2:30h, Wave 3-2:45h) for a 11:45pm start.  At 11.15pm, the various waves of runners formed up behind their respective Pacer groups.  The overall plan was to run a Marathon Pace (MP) for 3km before the front Pacers transition to a slightly faster Optimal Pace (OP) all the way to the finish.

The route for the HM is relatively flat and covered many of the areas (Tanjong Rhu, Sports Hub, Gardens By The Bay, East Coast Park) we have done during our training and lead-up runs.

It seemed that the pace plan was very well executed as all the HM Pace Groups returned within 1-2min of their target finish time.  Of significance were the many runners who kept up the good pace with all the groups.  From the many happy faces of the ‘Pacees’ after the race thanking and requesting photos with the Pacers, it was evident that the Sundown Pacer mission was a huge success with many beneficiaries getting their intended results.

With the lead and guidance of the Pacers, the HM NightHawks did very well in their night marathon quests, with a large number of Personal Bests in all the categories ranging from 2h through to 2:45h.

While the HM Pacers were in the thick of action, the Full Marathon Pacers were ushered into their respective corals (Wave 1-4:00h, Wave 2-4:30h, 5:00h, Wave 3-5:30h) for their 1:00am commencement.  With the challenges of the longer distance of the Full Marathon, the Pacers have been working overtime to ensure that they are able to start conservatively at Marathon Pace for the first 5km before transitioning to Optimal Pace – to ensure that as many of the Sundown Full Marathoners can build up a good momentum for a sustained strong finish.

With the approaching dawn, the live tracking app provided live results of all the Pacers and Runners on their race progress and if they have hit their respective check points in good paces.  The Full Marathon Pacers were registering consistent pacing according to their respective pacing plans, and the final results by 6.30am showed that they have delivered successfully many of the Sundown Full Marathoners to their Personal Bests and Target times.

The various pace groups worked as well-oiled teams and returned triumphantly with much appreciation from those who have benefitted in more ways than one from their professionally executed pace missions across all pace timing groups.

Not to be outdone by the sterling performances of Sundown Marathon Pacers, the NightHawks showed that they have trained and raced smart when many of them returned with Personal Bests and solid performances in both the Half and Full Marathon categories.  For some, it was valuable race experiences garnered of a night marathon, while for others, it was sweet accountability to what they have set out to achieve 12 weeks ago.

There were many satisfied and happy NightHawks and Sundown Marathon Pacers at the Pacers tent after their respective races.  Below are just some of the comments picked up in social media:

“Despite the 11:45PM start, really enjoyed the Sundown Half Marathon. Big thanks to the inspiring Pacers and Team Fatbird trainers and trainees!”
– Clodagh Wylie, NightHawk Trainee

“Thank you Teamfatbird @https://www.facebook.com/Team.FatBird/?fref=mentions for meeting each week, no matter how cold, rainy or dark. For the accompanying distance with laughter and the post run drinks and bananas. And to the pacers for chasing us around and keeping us moving forward !”
– Julie Lim, NightHawk Trainee

“Completed 42.195 km for Sundown Marathon 2018 at 4 hrs 51 mins. Thanks to Team FB trainers for their advice and guidance!”
– Lim Cheng Huang, NightHawk Trainee

“A rather tough race at Sundown half marathon. Grateful for the encouragement at the last stretch from the 2:00h pacers from team FatBird, especially Kevin Au Yong. You guys rock!!”
– Paul Ong, NightHawk Trainee

“Overall, very happy with my result (at Sundown Marathon 2018).  Thanks to Team FatBird and the continuous motivation from all the members that I managed to go so far. Never crossed my mind that I can clock this timing… Well..this is just the beginning..more hard core training needed in the next few weeks before the next major Marathon. I hope to be able to keep the same spirit and energy till then.
– Jessie Fung, NightHawk Trainee

“The sub 4 hour pacer got me through last night! Would have given up and walked without him!”
– Chris Timms, Sub-4h Sundown finisher

“Osim Sundown Marathon 2018 4:30hr pacing mission accomplished!  KUDOS to my team of 4.30hr pacers! Thank you for a job well done. Great cooperation! Awesome teamwork! Good job everyone!   Thank you Team FatBird for the opportunity of yet another memorable pacing experience.”
– Jacqueline Tan, Sundown Marathon Pace Group Leader

“Being a first time pacer had so much things to learn. It’s no longer about PB but leading others to the finishing line is a satisfying experience in itself. The amount of thanks and handshakes from other runners after the race are truly beyond words.”
– Clifford Tan, Sundown Marathon Pacer

“It was MISSION ACCOMPLISHED for all Team FatBird pacing groups at the OSIM Sundown Marathon Singapore 2018!  A big thank you to the runners for allowing us to help you ace your race! Congratulations to everyone for completing and to those who have achieved your personal bests in this race!”
– Aloysius Koh, Sundown Marathon Pace Group Leader

 

Sundown Marathon 2018 will be remembered as one with smooth organization and operation.  From race registration to REPC, to race pack goodies and finisher medals, to a solid race night experience to live tracking and immediate race results, everything was executed with precision and care to ensure one of the smoothest marathon race experiences we have had in the local marathon scene.

The Sundown Marathon organizers should be rightfully commended for taking the lessons of Sundown 2017 and fine-tuning it to be a remarkable race experience for Sundown Marathon 2018.

” Thanks to you and your awesome team too (for our successful execution of Sundown Marathon 2018), Team FatBird are integral to our success!”
– Adrian Mok, HiVelocity MD and Sundown Marathon Race Organizer

Team FatBird would like to express our heartfelt thanks to HiVelocity and all Sundown Marathon Organizing Committee, Sponsors and Partners for giving us the opportunity and support to be involved as Sundown Marathon Pacers in the outstanding success of Sundown Marathon 2018!

With the successful missions accomplished of both the NightHawks (Sundown Marathon trainees) and the Sundown Marathon Pacer Team, we will take valuable lessons gleaned from this experience and feedback and ride the momentum for our next training programs and implementation of an even better Sundown Marathon 2019 Pacer Team.

 

Sundown Marathon 2018 – Mission Accomplished!

 

Photo Credits: Sundown Official Photographers, CK Chin, Ming Ham, Rand, Katherine

 

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

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

 

Sundown Marathon Training – Ops FINALE

Sundown Marathon Training – Ops FINALE

It’s a wrap.  Ops NightHawk 2018 and Sundown Marathon Pacers training came to a good close at the Sports Hub last evening.

The final training run was a fitting finale for all NightHawks and Pacers who went through 11 weeks and 14 weeks of structured night marathon training.

The NightHawk Pacers were decked out in their race night armour for a full dress rehearsal of what’s to be executed on race night.  Leading the Sundown Marathon trainees on a 13km (Half Marathoners) and 20km (Full Marathoners) through segments of the Sundown race route next weekend, spirits rang high throughout the run in cooling and windy weather.

This tapering run at Optimal Pace will prime all NightHawks and Pacers into race day readiness without too much fatigue and stress.  All race day gear and plans (Pacing, Hydration, Fueling) were put into final checks to catch any last minute issues and reconcile them in the remaining days left to the race.

With the full training effects and conditioning over the past 3 months of buildup and progressive long runs both in the night and day, the running economy and efficient pacing abilities shone through in all the Sundown Pacers and trainees.  The abilities to manage effort and optimal pacing strategies will put them in good stead for a good showing on race night.

The Team FatBird trainers were pleased with the progress these NightHawks have made over these training period, including successful simulators done during the Sundown Marathon lead up runs.

We are confident of the NightHawks’ and Sundown Marathon Pacers’ readiness condition for Sundown Marathon 2018, and would like to wish all of them a highly successful and fruitful performance on May 19.

 

The Sundown Marathon Pacers & NightHawks At Redcon 1

 

Photos By FatBirds Chin, Rand

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

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

 

Sundown Marathon Training – Heat Conditioning

Sundown Marathon Training – Heat Conditioning

With the longest run completed last weekend, the NightHawks came into week #10 of training to complete the tapering process with 18km and 28km Optimal Pace Long Run.

As conditions would have it, the sun was beating down throughout the whole training run, as if to test the mettle of the NightHawks and Kookaburras.  It was also a good opportunity to do some heat and humidity conditioning, amping the resilience of the marathoners to be able to tackle even more challenges and enhance race readiness.

The Kookaburras who are in week #5 of training for Gold Coast Marathon 2018 also joined in the fray for the 28km Optimal Pace Challenge.

The Sundown Marathon Pacers and Gold Coast Marathon Trainers combined forces to lead the different training groups through the Gardens, Barrage, ECP and Tanjong Rhu routes, with 2 small hills ascents at Alpha Loop.

With the foundation of 9 weeks of basebuild and pace training, the NightHawks ran strong with smooth transitioning from Marathon Pace to Optimal Pace after a 3-5km warm up at Marathon Pace.

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.

The majority of the NightHawk trainees did very well to complete their workouts and sustaining target paces through their 18km and 28km runs respectively.

The piercing heat from the sun did take a toll on many of the runners after 20km, and the water stops had to be slightly longer to cool the bodies down to sustain the effort for the final 8km.

As the NightHawks enter the final week of tapering, their weekly mileage will be reduced to 70-80% this coming week and will be further reduced to 40-50% in race week, with training intensity remaining.

This will be the period to also attend to all the minor niggles and have proper sleep and nutrition to be in prime condition for race night.

There will be a final night run next weekend to put all race preparations together and to ensure race, hydration and fuel plans are put to a final round of practice and trials.

We are all excited with the progress and readiness of the NightHawks, and cannot wait for them to go out to register more Good Times and Personal Bests on May 19.

The NightHawks Are Sundown Marathon Ready!

More Photos from FatBird Chin

 


Program PowerFLIGHT Speed & Strength Training System

Following on the success of PowerFLIGHT Program in January-March 2018, Team FatBird is happy to launch a second Program PowerFLIGHT II 2018 – our highly popular and effective 12-week structured strength and speed training program to up the ante on your training preparations for your upcoming 10km-marathon races (Army Half Marathon) and overseas marathons (Phuket, Sydney, Melbourne Marathon).

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