Kingfishers timed well in trials and races

Kingfishers timed well in trials and races

After 7 weeks of intensive training for strength and speed endurance, the Kingfishers showed their readiness for the Army Half Marathon this coming weekend with a series of good runs at the program’s 18km time trial and achieving Personal Bests at The Shape Run, Performance Series, Kuching Marathon, Brisbane Marathon.

With their dedication to the structured Ops Kingfisher training program comprising of speed development at the track to hills repeats at Mt. Faber & Labrador Park to the weekend steady-state fast-finish long runs and cruise intervals, the Kingfishers have progressed strongly to reach their current form and state of readiness for their Half Marathon mission this weekend.

The final long run of 18km @ Optimal Pace threw up very good potential PB-indicators for the Kingfishers on Sunday.  From Group 1 to Group 3, both trainers and trainees held on well to maintain Optimal Pace (7-10s faster than target Marathon Pace).  This is testament to their strength and speed endurance developed over the course of these 8 weeks of training.

Those Kingfishers who did not participate at the Time Trial ran their own races very well, and following were some of the postings on their outstanding performances:

“PB … A big thank you to all Trainers at Team FatBird..”
Mei Ting @ Shape Run 2017

“2nd Performance Series done for the year & clocked unofficial 2:06:29. Closed to PB, if not a PB. Thanks to TFB trainers & Group 2 running mates.”
Chow Wah @ Performance Series HM 2017

“I definitely had a strong run for the first 16km. Thanks to Team Fatbird coaches for the constant push during trainings! I would like to think I ran with better form today as compared to the first race…”
Crystal Quek @ Performance Series HM 2017

“…completed his first #brisbanemarathon17 by overcoming 9 deg winter temperature, undulating terrain of 342m elevation, contact lens fallen from one eye, 50m tracking back for mistakenly dropped glove and lack of training mileage, to finish in PB of 3:29:43.”
Trainer Kong Soon @ Brisbane Marathon 2017

“Congratulations on the podium and Champion Singaporean with timing of 3:46:11”
Trainer Steven Ho @ Kuching Marathon

This final week before the main race on 20 August will see the Kingfishers doing active rest and recovery, with a couple of shorter tempo and fartlek runs thrown in at Race Pace to get into optimal condition.

Team FatBird trainers would like to wish all our Kingfishers Personal-Best performances at the SAFRA Army Half Marathon!

 

Are you looking for a proven results-oriented marathon training program to help you achieve your desired performance targets at your upcoming Key Marathon Race?

Team FatBird is happy to launch Operation Sunbird – our tried and tested 12-week FlightZONES structured training program to support your marathon training preparations for the Standard Chartered Singapore Marathon (SCSM) 2017 and other year end international marathons (Chicago, New York, Berlin, Seoul, ChunCheon, OSAKA).

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!

Kingfishers Power Up For Army Half Marathon 2017

Kingfishers Power Up For Army Half Marathon 2017

In week 3 of the 8-week structured training for Army Half Marathon, the Kingfishers amped up their speed and strength buildup at the track and hills to good training effect.

Friday evening’s speedwork at the track was a good buildup from week 2’s trackwork, with a mile time trial, main menu of 800m sets, followed by 400m sets before rounding off with a fun relay competition to cap an evening of fruitful workout at the Serangoon track.

The activation drills and the weekday strength ‘homework’ done by the trainees were showing results in the better posture and running form sustained during the high intensity interval sets.

The strides and arm-swings were providing much improved propulsion resulting in faster overall times for the 400m-1,600m distances at sustained effort.

The Sunday hill run and repeats at Mt. Faber provided the Kingfishers with the much needed terrain to hone their strength and endurance on hilly terrain, which will go towards enhancing their stride length to some extent.  The running form were kept in check throughout the execution of the 2 hour hill run workout to ensure that the trainees get the best training adaptation in their continued buildup towards a fast Half Marathon race.

With 5 weeks remaining to AHM, the Kingfishers are showing good progress with some intensive but smart training.  They will go on to Half Marathon target pace runs in the coming weeks to work in a good chance of hitting their target timings and Personal Bests for 10km and Half Marathon at AHM.

 

The Kingfishers Killed The Track & Hills In Week #3

 

Photo Contributions from FatBird Chris

Optimal Pace For Gold Coast-Bound Marathoners

Optimal Pace For Gold Coast-Bound Marathoners

Into the final fortnight of the Gold Coast Airport Marathon (GCAM) 2017, the Kookaburras gathered along with the PowerFLIGHT trainees for their 18km and 28km Group Long Run @ Optimal Race Pace.

The weather in the morning was cloudy, albeit still humid, typical of the SIngapore weather in mid year.  The Kookaburras were all motivated to put in their final long run at goal marathon pace, and to test out their race apparel, shoes and in-race hydration and nutrition plans.

The brief to all participants was to run at their respective Optimal Race Pace (Goal Race Pace less 7secs) for as much of the prescribed distance as they could sustain their pace for,  It would be a trial of sorts to evaluate their readiness to hit their target race paces in more stringent weather conditions than in cooler and less humid Gold Coast weather.

Most of the Kookaburras did well to complete their required distances within average Optimal Pace, although a few still started to fast in the beginning and started to fade after 3/4 of the distance.

Overall, all trainees managed to complete their 18km (HM) and 28 km (FM) within regulation time.  Over post-run isotonic drinks and bananas, the GCAM-bound runners were given a final brief and advice on tapering and preparations for a good marathon in cool weather conditions at Gold Coast on July 2.

We are expecting to see a number of good showing for the Kookaburras at GCAM17, with lots of Personal Bests and a couple of Boston Qualifiers if race day conditions are great.

The Kookaburras Are Ready To Fly High At GCAM!

 

 

Kookaburras Fly High @ Longest GCAM17 Training Run

Kookaburras Fly High @ Longest GCAM17 Training Run

With less than a month from race day, the Kookaburras preparing for the Gold Coast Airport Marathon (GCAM17) joined Team FatBird for their longest training run to date. After the pre-departure briefing organized by Scenic Travel and Queensland Tourism yesterday, we have a few more marathoners join in the training this Sunday morning from the Marine Cove, ECP.

We had a combined long run with the PowerFLIGHT trainees doing 21km while the Kookaburras did 21km (HM) and 28-32km (FM) in a ‘Fast Finish’ format at Marathon-Optimal Pace.

The route covered the flat and scenic stretches of ECP, Gardens By The Bay, Marina Barrage, Marina Bay Sands and Promotory @ Marina. Weather was fortunately cloudy, but rather windy at many stretches and the humidity levels seemed to be quite high.

With this being the final over-30k run we have for the GCAM17 trainees before tapering phase kicks in next week, the Kookaburras made good efforts to cover as much mileage as they could at Optimal Pace – and most of them made the cut with 30-32km at Optimal Pace.

 

The PowerFLIGHT participants were strong throughout their 21km paced run, even though many were running on ‘tired legs’ from the mid-week speed session.

Only after we have completed our training at 10am did the sun rear its searing head. Over replenishment drinks and bananas, we conducted a debrief and gave advice on the cut in mileage while maintaining intensity during the Tapering Phase.

With a record of 470 marathoners from Singapore for this year’s GCAM17 (information shared during the GCAM17 Pre-Departure Briefing), we are confident of seeing many of the Singapore runners scoring Personal Bests with a few Boston Qualifiers (BQ) to boot.

With the longest training run nicely wrapped up, we will be looking forward to the tapering phase with 28km @ Optimal Pace for next weekend, and then 18km @ Optimal Pace for the final weekend before race weekend.

 

Run Kookaburra, Run Kookaburra, Gold Our Race Will Be!

PowerFLIGHT Tempo Run @ CarFreeSundaySG

PowerFLIGHT Tempo Run @ CarFreeSundaySG

The CarFreeSundaySG closed roads in the heart of the City Centre provided a good training opportunity for the PowerFLIGHT and invited Ops Kookaburra trainees to do 5km Long Tempo Run training.

The participants gathered at 7:00am in front of National Art Gallery/City Hall.  After a quick brief, the respective timing groups set off to run around the Padang, Shenton Way, Robinson Road, Telok Ayer Street and back to NAC for a loop of 5km.

The first two 5km sets were completed at Marathon Pace (MP) while the 3rd and 4th sets were run at Optimal Pace (OP) to condition for a fast-finish long run.  .  Rest interval of 1-2min with mineral water/isotonic drinks replenishment in between each 5km set.

The weather was very humid although it was cloudy for the first 3 sets of our run.  Still, the respective training groups did very well to complete within their targets.

The training session was made more interesting with the concurrent family activities and a mini duathlon race happening alongside our workout.

When we completed our training session by 9:30pm, the sun’s rays were peeking down on the satisfied PowerFLIGHT and Kookaburra runners who were already done with their cool-down stretches and heading for home.

 

A satisfying PowerFLIGHT Tempo Interval Sunday!

PowerFLIGHT Twin Hills Delight

PowerFLIGHT Twin Hills Delight

In weekend #4 of PowerFLIGHT buildup, the trainees were given a delightful treat of hills loops and repeats at the monster hills region of Mt. Faber and Labrador Park.

A brief respite was provided when we encountered thundery rain at the Labrador Hill slopes, where we have already completed the first part of the Monster Hills challenge.  Although tired out by the rather steep climbs, the PowerFLIGHT tribe was in high spirits and raring to go to the next hills challenge at Mt. Faber Loop.

The focus of this weekend’s long stead-state run was to build upon the speed training of the past weeks to hone the trainees’ running economy progressively.  All the participants are already running more relaxed and with better running form, which will go towards improving their running economy for better running timings at races.

The 2-3 loops of Mt. Faber’s 1.6km rolling hills provided the challenging workload of the morning, especially after the Labrador Hills segment.  The PowerFLIGHT trainees gamely faced the challenge positively, completing the tough workout with nary a complaint.

As a reward for hitting the key training objectives, the PowerFLIGHTers were given a shorter route back to the ClubHouse to end the training well within regulation time.

The session’s post-run briefing emphasized on doing the necessary stretching and active recovery procedures after each training workout, and how maintaining an injury-free condition and executing recovery runs properly are so important towards the long-term running economy and race-ready condition of marathoners.

We look forward to next weekday’s Trackwork and weekend’s Trail Hills Mix as we Power On in our Flight towards marathon Personal Bests.

 

 

 

Program PowerFLIGHT Speed & Strength Training System

Team FatBird’s Program PowerFLIGHT Speed & Strength training started in April 2017. 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!