Ops Falcon Finale: 2XU Compression Run 2014

Ops Falcon Finale: 2XU Compression Run 2014

 Full Marathon Falcons Pre-Race


The day of reckoning arrived for the more than 100 Operationally-Ready Falcon Half and Full Marathoners – who were to put their 12-weeks of training to the final test at the 2XU Compression Run.  They all passed with flying colors with more than 70% scoring Personal Bests at their respective race categories, and this included a large number of Falcon Trainers who did exceptionally well.

Half Marathon Falcons Pre-Race (on the way to Start Point)


The early morning start and the cool, windy weather might have contributed in part to the good results by many of the Falcons, but it was their discipline and dedication to race preparations and sticking closely to their race plans that contributed to the sterling results for many of us.


The Falcons met up from 3:00am near to the 2XU Compression tent on race morning, starting with the Full Marathoners for a scheduled flag off at 4:00am.  It was serene and calm where we assembled, with just the official 2XU Pacers in the next tent, dressing themselves up with balloons and props for their official duties.

Full Marathon Start, Photo Credit 2XU Compression Run

There was excited chatter among the Falcons, and after a quick group photo of those who were present, we made our way to the start line at 3:30am – a quick word of encouragement from the trainers, and the Falcon runners were all psyched up to put on a good showing.

Photo Credit Defcom

While the HM Falcons were doing a little warm up routine at 4:00am, the FM runners were flagged off to blasts of the horn and loads of excitement in the air.  The HM Falcons were getting pumped up, and soon it was time for their turn to move to the start line.  We inched to about 10m from the front for a smooth start,which eventually helped most of us to keep to our pace plan to score numerous Personal Bests.

About 2:15 hours later, many of the HM Falcons returned with solid timings and there were much joy and satisfaction as we celebrated our successes with photo poses and jump shots.   A short while later, our first few Full Marathoners returned with sub 3:30h marathon timings, with Ngee Hung (3:19h, 7th) and Rahul (3:23h, 9th) claiming top 10 positions in the Men’s Marathon category. 


As more Full Marathoners returned, we were overjoyed to hear of many good results of sub-4h, 4:30h, 5:00h and sub-5:30h PBs….so many that we soon stopped counting, but instead, chose to celebrate the successes of the entire team and operations Falcon.  

The consistency and commitment to the 12-week structured marathon training program have paid dividends immensely, and we are so proud and happy for all our Falcon trainers and trainees alike who have shone through and bested their personal achievements in the respective HM and FM categories.  


Hearty congratulations to the entire Falcon team for this hugely successful training operations, which we are sure will motivate even more marathoners to adopt structured training to better prepare themselves for races in future.


Offering the full marathon category for the very first time, the 2XU Compression race organizer did a good job of delivering a smooth race, with ample drinks support and some nice touches at the finishing chute as well.  The majority of the runners enjoyed themselves thoroughly and the nice results should provide a positive boost to the race, ensuring increased participation for the 2015 edition.

The Falcons Shone Through @ 2XU Compression Run 2014!


(In Report) Photo contributions from FatBirds CK Chin, Ivan, Lizzy, Lily


Following are segments of appreciation from some of the Ops Falcon 2014 participants:

Adelene Ho, Group 2 FM Falcon
It’s a PB! Haha! Thank you TeamFatbird Running for helping me achieve anOther PB once again! Hard work certainly paid off. Thank you Operation Falcon and for everybody who had believed in me! Sub 4:30 – u wait! Cheers!
Nicholas Heng, Group 1 HM Falcon
Finally a decent timing for 21km and of course a long waited pb! Thankful for all the training and tips at Ops Falcon!  Thanks to fellow FatBirds for always encouraging and running with me!

Alan Foo, Group 1 HM Falcon
2XU HM, 1:40H, PB. Thank you TeamFatbird Running for the structured training regime, and my Group 1 running buddies and many other FatBirds who have walked this journey with me.
Robin Tan, Group 2 FM Falcon
Completed my 2xu full marathon and achieved my personal best @4.19! Almost 40mins faster than my last pb! Big Thanks to TeamFatbird
Running trainers who helped on the pacing! All these months of LSD run, hill run training finally paid off! Hooray!!!
Jayson Javier, Group 2 FM Falcon
Glad to achieved sub 4hr timing at 2XU Marathon…A PB hunting is quite relax running with you guys, no pressure and we have just chatting all through out the whole race route.
Thanks TeamFatbird Running for the training, thanks to all Falcon Runners who did joined training with us.
Janice Chong, Group 2 HM Falcon
2XU Compression Run 2014. Finally a HM under 2h10m! Thanks to TeamFatbird Running for the trainings & Eric Leong Hon Keong for your sng bao!
Carly Peart, Group 2 FM Falcon
Thank you so much for all the support, guidance and enjoyment over the last twelve weeks. After struggling and pushing myself too much last year, I pulled out of the Sundown marathon so today held an awful lot of potentially negative emotions however I smashed by PB by half an hour coming in at 4:57 and couldn’t be happier. Team Fatbird are amazing and I can’t wait to do it all again!! Thank you
Lily Tan, Group 2 FM Falcon
One of my best performed race. Thanks to TeamFatbird Running, Ops Falcon programme & good race with Group 2 team today; Glad that Group 2 all members did so well!
Patricia Mack, Group 3 FM Falcon
Have had a good run this morning at the 2XU Compression Run. Was feeling sleepy at the beginning of the race, but soon overcame it n push through to the finish. Very glad that I beat my own Gold Coast n Army Half timing. Thanks to Team FatBird, Op Falcon Hill Training
Wendy Yang, Group 1 HM Falcon
Thank you Team FatBird for all the support and help you gave me. I really enjoyed all the guidance and friendship. I did 1:56:33 for HM. Very happy with the result. I am coming back for next TFB training. See you all next Sunday.
Ng Chan Yiap, Group 4 FM Falcon
Thanks Team FatBird for the training and tips to run a marathon. I completed the full marathon in 5:39 hrs as compared to last year standard chartered marathon 2013 where I took 7 hours to complete.  I will be back for Ops NightHawk Sundown Marathon training!

Ratty Lizz, Group 3 HM Falcon

I had a good run of 21km n clocked at 2.27……i started too fast and slow back after few km….managed to pick up to finish strong, below 2:30h…..this is my 2nd time joining Team FatBird training programme and I’m very pleased n grateful for all the guidance, tips n encouragement given….never give up!!!!!will see u again at Nighthawk….Thanks again

Christopher Lim, Group 2 HM Falcon

I clocked 2:13 for HM and was very pleased with the result. This is my first HM and I had targeted to complete in 2:15. During Ops Falcon training, I had my doubt If I had set too high a bar. Thanks to Chief and the FatBird trainers for the guidance over the past 12 weeks, I am able to achieve my target. Look forward to improve further during Ops Nighthawk.

Grace Teo, Happy Group HM Falcon

This is my first 21km run. Was aiming for 2.45 and did it 5 mins faster than my target timing. Thanks to TeamFatbird Running for the training.

Celene Tan, Happy Group HM Falcon

Half Marathon at 2:38. Came in at a much better timing than expected. This is my second training with Team FatBird and is an improvement from the SCM HM by 7 mins. Looking forward to Ops Nighthawk.

Alvin Wee, Group 1 HM Falcon

I clocked 1:49 for HM. First HM and hence PB. Wouldn’t have done it without the pacing advice, tempo runs, hill climbs and team spirit. It’s a nice community to be part of! See you all at Ops Nighthawk.

Ng Ngee Hung, Group 1 FM Falcon

Top 10 finisher in the Full Marathon: The running journey never ends and it’s been a great pleasure running and sharing with all of you guys and gals. Just train hard, believe in what u can achieve and you will reach there over time ! Thanks also to TeamFatbird for the marathon training regime and to fellow Group 1 Falcon runners for the punitive runs week after week! It’s tough running with you guys but every sweat counts…

Operation NightHawk 2014: Register For Limited Training Packages

Operation NightHawk 2014: Register For Limited Training Packages

Now in its 7th year, Singapore’s largest night marathon – Sundown Marathon looks set to redefine the art of night running in 2014. You can look forward to another trailblazing running festival and yet another exciting night running event.

Team FatBird is happy to accept registrations of limited remaining slots of Operation NightHawk 2014 program to help you race the night to meet and even surpass your Sundown marathon experience.

OPERATION NIGHTHAWK – Comprehensive Marathon Training Package prices from $130-$150 comprising of these high-value benefits:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Night Marathon Training Program.
      • Heart-Rate & Pace Training sessions.
      • Weekday tempo and Weekend long runs with the group
      • Workout sessions focus on building strength and endurance 
        for the HM and FM distances, with a good mix of tempos, 
        hills, repeats, trails, coupled with weekend LSD and pace runs.
      • Experienced Marathoners and Pacers leading and guiding the 
        runs
      • Information and tips on Managing & Preventing Running       
        Injuries, Running Performance, Sports Nutrition.
      • Isotonic Drinks/Refreshments after long runs.
2. A New Balance “OPERATION NIGHTHAWK” TRAINING tee FOC
3. A New Balance “OPERATION NIGHTHAWK” RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions).
4. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
5. Special discounts on sponsors’ products like nutrition, hydration systems, foam rollers
6. Race Night Hospitality Meet-Up for Ops NightHawk participants
7. eCertificates/Awards of completion/achievement.

Training will begin on 9 March 2014 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.

Click HERE for Frequently Asked Questions.

Please email to training@teamfatbird.com for any clarifications or queries.
—————————————-

PS:  NightHawk Training Program 2014 will not come packaged with Sundown race slots.  Please register for your Sundown race slots at Special Group Rates for Team FatBird members HERE.


About Team FatBird:
Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook.

Ops Falcon Week #10: The Hills Finale

Ops Falcon Week #10: The Hills Finale

In the final hills session of the Ops Falcon program, we visited the 4th of the famous hills workout areas of the Western region – Kent Ridge Park.  The turnout was reasonably good, with some of the Japan Marathon-bound participants coming in for their final speed & strength tune-up.


With a strong base built up after 9 weeks of progressive marathon training, all of The Falcons tackled the 3 km run up to Kent Ridge Hills with relatively ease but strong fervor, anticipating what would be in store for the evening’s workout menu.


All were not disappointed when presented with the serene start point by a lake for the hills repeats.  In groups, they were flagged off to traverse the 400m up and 600m downhill run at average tempo pace.  

With their hard-earned knowledge of tackling hills, the Falcons meandered up slope steadily but working hard on the cardiovascular system and leg cadence; and then recovering gingerly on the down slope with repeated ‘winds’ of energy to drive upwards on the next repeat.

It took all of 30-40min of rigorous hills running to get the heart and blood pumping healthily hard.  The trainers were strategically positioned (50-100m from the top of each hill repeat) to help the trainees sustain the workout intensity while maintaining suitably good running form.  

It was a real joy to see the Falcons work hard on each of the uphill climb with such perseverance and ‘never give up’ attitude till they reach the top of the knoll, before easing off into recovery with heaving and sucking in for rapid recovery.

When the whole routine was over, there were lots of excited chatting in the still of the night, breaking the quietness with enthusiastic sharing of the challenging slopes and how happy we were to have completed yet another milestone in our Falcon journey.  As usual, we had the ‘victory’ pic with a show of number of laps conquered on our hands.

The returning journey of 3km provided a good time to recollect our thoughts on the evening’s workout as well as lessons learnt.  As we head on to tapering mode for the race in 2 weeks time, we felt strong as ever, with regular reminders from the trainers for proper rest and recovery continuing to ring in our heads as our bodies adapt and strengthen from the rigors of the weeks of buildup.

The Falcons Conquered Yet Another Hill!  What A Thrill!


OPERATION NIGHTHAWK 2014 – REGISTRATION OPENS!

OPERATION NIGHTHAWK 2014 – REGISTRATION OPENS!

Now in its 7th year, Singapore’s largest night marathon – Sundown Marathon  looks set to redefine the art of night running in 2014. You can look forward to another trailblazing running festival and yet another exciting night running event.

Team FatBird is happy to launch Operation NightHawk 2014 – our tried and tested structured night training program to help you Conquer The Night & Beat The Sunrise!

The moment you have been waiting for.
Operation NightHawk 2014
Opens For Registration!


Operation NightHawk delivers great value with structured training sessions, enhanced equipping discounts to provide you the ultimate night marathon training experience.

OPERATION NIGHTHAWK – Comprehensive Marathon Training Package price inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Night Marathon Training Program.
      • Heart-Rate & Pace Training sessions.
      • Weekday tempo and Weekend long runs with the group
      • Workout sessions focus on building strength and endurance 
        for the HM and FM distances, with a good mix of tempos, 
        hills, repeats, trails, coupled with weekend LSD and pace runs.
      • Experienced Marathoners and Pacers leading and guiding the 
        runs
      • Information and tips on Managing & Preventing Running       
        Injuries, Running Performance, Sports Nutrition.
      • Isotonic Drinks/Refreshments after long runs.
2. A New Balance “OPERATION NIGHTHAWK” TRAINING tee FOC
3. A New Balance “OPERATION NIGHTHAWK” RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions).
4. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
5. Special discounts on sponsors’ products like nutrition, hydration systems, foam rollers
6. Race Night Hospitality Meet-Up for Ops NightHawk participants
7. eCertificates/Awards of completion/achievement.

Training will begin on 9 March 2014 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.
** Training mainly start/end from East Coast Parkway, MacRitchie Reservoir Amenities Centre & SAFRA Mt. Faber

Click HERE for Frequently Asked Questions.

Please email to training@teamfatbird.com for any clarifications or queries.
PS:  NightHawk Training Program 2014 will not come packaged with Sundown race slots.  Please register for your Sundown race slots at Special Group Rates for Team FatBird members HERE.



About Team FatBird:
Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook.
Lead Up to Gold Coast Airport Marathon 2014

Lead Up to Gold Coast Airport Marathon 2014

A lead up run for the Gold Coast Airport Marathon (GCAM) 2014 was conducted for marathoners who have signed up for the Run Gold Coast Package as well as those who were keen to find out more about arrangements and preparations for GCAM.

Although we started from ECP, the eventual 15km route took the flock of Kookaburras through the serene Park Connectors, along the quiet Bedok neighborhood, into Bedok Town Park before reaching Bedok Reservoir Park for some great views of the Reservoir expanse.

We had good conversations getting to know GCAM-bound participants and answering questions about GCAM and Kookaburra’s 12-week marathon training program.  

A number of runners and trainers from Team FatBird who had been to GCAM were on hand to share their experiences and offer advise on what to expect and prepare for this cool-climate marathon, so conducive for achieving Personal Bests and Boston Qualifiers.

The cool weather offered a glimpse of what to expect in terms of having better performance in cool-weather marathoning – most of the Lead Up participants were able to maintain a good pace and form throughout the whole run to enjoy the scenic route on a Saturday morning. 

We completed the whole run by 9:30am with a mini Q&A session over post-run drinks and bananas.  Many of the runners continued to stay on to discuss plans and readiness for Ops Kookuburra training, starting in mid April.  

Overall, a great Saturday morning well spent with an enjoyable run and sharing information about marathon training and achieving personal bests at the GCAM.

Run Kookaburra Run Kookaburra, GOLD Our Race Will Be!

Photos from FatBirds CK Chin, Meng Kiat