All the training runs were led by pace groups for 1:40h, 1:50h, 2:00h, 2:10h and 2:20h comprising of workouts of dynamic warm-up and activation drills, paced runs of 8-15km and closing off with cool-down and static stretches.
With 2 weeks to race day, the STRun Pacers and runners are all primed and pumped for an excellent race on Sep 27.
#STRunAtHub2015 #TFBPacers #FollowOurPace #WinYourRace
Photos From FatBird CK Chin
Training Run #1
Training Run #2
Training Run #3
The hazy weather cleared up to PSI levels of 95 in the morning for a good 20km (HM) and 28km (F) Optimal Pace training run for the Kingfishers. Marathoners bound for Sydney Running Festival in Sep and OSAKA Marathon in Oct took the opportunity to do a trial long run at race pace to gauge their levels of readiness.
A short briefing about ‘breathing techniques’ for distance runners was conducted prior to the run-off as an entire group at 7:30am. With 6 weeks of training under their belts, the Kingfishers were maintaining strong and steady paces for the first 15km along Gardens By The Bay, Marina Barrage and Looping back from the Promontory.
In spite of the humidity and heat, the respective group Pacers and trainees kept up with managed paces and were in high spirits. Shouts of encouragement were meted out by various pace groups as we passed one another.
By the time we reached Parkland Green, we had covered 18.3km at Optimal Pace and the STRun Pacers also completed their requirements at that point, all race ready for Sep 27. The HM and FM groups continued on for another 2km and 10km at sustained Optimal Pace to finish strongly and meeting the morning’ training objectives.
The Kingfshers gave their best effort and was suitably drained and tired from the challenging weather. However, they were given a mental boost to their confidence levels as they persisted to complete the training in good form.
With 20km and 28km under our belts, we will all look forward to our final training and tapering long run next weekend to wrap up our 8 weeks of marathon tune-up.
With the trainees looking strong and feeling motivated, we look forward to them achieving good results at the Straits Times Run and Sydney Marathon in September, not forgetting the OSAKA Marathon in October.
The Kingfishers Are Ready!
Photos from CK Chin
The warm and humid weather set the stage for the Kingfishers’ longest training run at Mt. Faber. Because of the weekend OCBC Cycle event which had service roads to Parkland Green closed, we had earlier shifted our training to the Western Hills region.
The turnout for this longest run was markedly smaller, but those who showed up were really going for it all with the very challenging route of undulating slopes along Mt. Faber vicinity and then loops of Labrador Park-Keppel Marina repeats.
The groups ran off by 7:10am due to the long distances we had planned. By the time we entered Labrador Park, all had sufficiently warmed up to tackle the 6km repeats. Since a number of Kingfishers were new to the Keppel Marina area, the first 2 loop repeats offered a sense of relaxation from the scenic beauty of the marina waters flanked by condominiums and sailboats.
Optimal Pace was maintained for about 15km before slightly slowing down due to the heat beating down because of the unshaded access routes. Still, the Kingfishers did their best to maintain good form and posture to stride through in good pace.
The Half Marathon Kingfishers took a short break after 2 loops before proceeding along Harbourfront back to SAFRA Clubhouse. The Full Marathoners gritted their teeth and continued on to complete another 1-2 loops worth of 6km repeats.
Optimal Pace gave way to Marathon Pace by the 20km mark as we were challenged by the blistering heat. Group 1 was able to continue on well with the front runners completing the full 4 loop course while a few others did 3-3.5 loop repeats.
Groups 2 and 3 did commendably well to complete at least 2.5-3 repeats in challenging heat conditions, before making way back to the end point for distances of 26-30km.
A couple of Kingfishers reported hitting the wall in the final 4-5km, indicative of the massive effort they put in to conquer the challenge at end. They recovered well after some rest and hydration, and completed the final km in good shape.
This was indeed one humongous challenge, made a lot tougher by the training area and route conditions. We were glad that all Kingfishers came back by the cutoff time, completing 21km-32km of long distance at Optimal Pace.
The regular cool-down stretching was conducted for the Half Marathon trainees and those that were back earlier, a great relief of all the pain and stresses of at least 2.5-3h time on our feet.
With the longest run completed to our satisfaction, the Kingfshers will be taken through the tapering phase with 19km and 28km pace training next weekend. Till then, we will surely be RICE-ing from this morning’s hard run in preparation for next week’s training.
The Kingfishers Have Completed Their Longest Challenge!
Photos by FatBird Onin
After 4 weeks of base building on road, trail and hills, the Kingfishers were in for a short but intense weekend #5 of hill intervals at the famous ‘Monster Hills’ segment that many have heard but not experienced.
A morning bout of dynamic activation drills warmup was conducted to wake those muscles and systems before we set off into the Northen Trail for 4km at Marathon Pace (MP). The crowd in the forest was not too thick in the morning, affording quite a smooth passage to our start point at the foot of the Ranger Station.
The respective groups were dispatched to do 3-5 sets of 2km rolling hills with rest intervals of 2-3min. The first 2 sets were executed strongly on ‘fresh’ legs but by the 3rd set, there were some walking as the hills took their toll on our legs.
Still, most of the Kingfishers, many who were experiencing this particular workout for the very first time, gamely kept to their prescribed Optimal Pace (OP) targets.
There were easily 5-6 upslopes in each set, a number which were of 45 degrees gradient, added to the burn of the legs and providing good challenges to the trainees in terms of keeping their form while sustaining steady paces.
It was evident in the faces of the Kingfishers that they were taking this training very seriously, with nary a smile while tackling the upslopes and concentrating on recovery on the downslopes, ever ready to meet the next upslope again with gumption and grit.
The sense of satisfaction could be seen in the trainees’ faces when they have finally completed their 3-5 set requirements, albeit drenched in perspiration caused by the rather humid morning weather.
After the Cruise Interval workout, there was still the 4km trail run back to MR Amenities Centre to wrap up the whole training menu. By then, all resources that remained in the tank were summoned to keep MP and maintain form.
A good round of cool down stretching was conducted by Kingfisher trainers to ease off those tired muscles after the hard workout, clearing the lactate wastes for the happy bunch of Kingfishers to round off a great workout session.
The Kingfishers Survived Monster Hills
Photos by FatBirds Meng Kiat & Onin