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!

 

Kookaburras & PowerFLIGHT @ CarFreeSundaySG

Kookaburras & PowerFLIGHT @ CarFreeSundaySG

The Kookaburras and PowerFLIGHT participants were at CarFreeSundaySG for their 3rd weekend session of BaseBuild and Tempo Intervals respectively.  The roads closure at the City Centre for this Sunday morning activity provided a nice training route for the long training runs required as the trainees build up their speed and pace endurance.

The Kookaburras were flagged off along with their respective trainers from Team FatBird first as they were required to do 15km-26km of long run at BaseBuild Pace.  That meant 3-5 loops of the 5.2km flat route on tarmac along the closed roads of Shenton Way.

Isotonic drinks and mineral water available at the start of the loop course provided a good source of hydration for the runners as the local humid and hot weather provided additional challenges.

After their usual dynamic drills warm-up, the PowerFLIGHT trainees proceeded to meet their training requirements of three loops of the 5.2km course at Half Marathon pace with 3 minute rest intervals in between loops.

The CarFreeSundaySG activities kicked off at 8am, along with the i-Run participants joining the large group of bikers to share the closed roads for their run.  As they ran around the course, there were many exercise groups conducting their respective fitness bootcamps and aerobics workouts in various static segments of the area.

There were also many plenty of fringe activities like soccer, ball games, fitness exercises for the young, seniors and families to keep the whole place vibrant and energized in the heat of the morning.

The Kookaburras and PowerFLIGHT trainees completed their training runs by 10am with sets of cool-down stretches to wrap up this weekend long run session.

A shout out to the PowerFLIGHT and Kookaburra trainees who did the concurrent Income Eco Run at the F1 Pit as part of their training and timed trials performed very well, with Personal Bests and Season’s Bests to show, just after these few weeks of speed and strength build up.

Overall, it was a busy but fruitful weekend of training for the various Team FatBird training programs which was well organized by our team of dedicated trainers and pacers to guide all the participants in their progression towards their race goals in 9 weeks.  A big shout out to our PowerFLIGHT, Kookaburra trainers and i-Run Leaders for the training guidance and support which made this possible.  Thanks Team!

 

 

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!

 

Ops Kookaburra Powers Up With PowerFLIGHT

Ops Kookaburra Powers Up With PowerFLIGHT

This was a busy week for Team FatBird as we kickstarted two important marathon training programs – Program PowerFLIGHT, a 12-week intensive speed and strength running system and Ops Kookaburra, our signature 12-week Gold Coast Airport Marathon (GCAM) training program.

The PowerFLIGHT trainees started the ball rolling with a set of hills repeats with emphasis on controlled effort with emphasis on good form up and down Mt. Faber hill loops.

The weekend long runs for both the Kookaburras and PowerFLIGHT trainees were about basebuilding with a mix of long paced and tempo runs, with emphasis on developing speed endurance for Half and Full Marathoners.

The Kookaburras were bright and early at Marine Cove for a welcome briefing and division into their respective training groups, while the PowerFLIGHT runners went about their warm up and activation drills.

By 7:30am, both teams started with their assigned trainers to meet their training objectives of the morning – running the first half of the workout EASY and coming back STEADY for the second half of the run.  The route along ECP, Gardens, Barrage and MBS provided a purposeful route most suitable for our training session.

The hot weather provided an additional challenge to the trainees which most overcame, albeit with additional dose of effort causing elevation of heart rates and slowdown in the second half of the run.

 

All training groups returned within the allocated time to cool-down stretching and a post-run debrief covering FlightZONES Heart-Rate training and injury prevention for optimal training and racing progression.

Overall, a very good week of kickoff for both the structured training programs.  Places are still open for PowerFLIGHT System and Ops Kookaburra for those who wish to ride on these tried and tested structured training to better your next marathon race timings.

 

Ops Kookaburra Powered Up WIth PowerFLIGHT!

 

Photo contributions from FatBirds Katherine, Beverly

 

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!