After weeks of training in cool weather conditions, the Sunbird trainees were given a rare treat of heat conditioning in this second last long run before race day on Dec 4.  The bout of heat would be something that might crop up 3-4 hours into the marathon run, and it will be good that the SCMS trainees would not be caught off-guard should that situation arise.

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With the good foundation built over the past 10 weeks, the Sunbirds came into the Tapering phase well prepared for the 18km (HM) and 28km (FM) at Optimal Pace.  The sun’s heat midway through the run did cause some to dig in to clear their mental hurdles, especially when feeling a little dehydrated and experiencing some cardiac drift and increased heart rate caused by the warm temperatures.

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A number of trainees, especially the FMers were feeling fatigue from the past weeks’ of long runs and races.  It is good that the tapering phase has begun with 2 weeks to spare, allowing for some time to rest and recover in time for a good race.

The whole training run completed by 10:30am with iced-cold Gatorade drinks and bananas to replenish the drained runners.  A quick check showed that most of the Sunbirds have reliefed their niggles and muscular tightness with Rest, Ice, Compression and Elevation (R.I.C.E) routines now built into their post-run routines.

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We now look forward to our final session of training next weekend at the Padang area, the finish point of the Standard Chartered Marathon Singapore (SCMS).  It will be a full dress rehearsal of sorts for all the marathoners, with the opportunity to run on the closed roads of Shenton Way pass National Arts Gallery for a vision of a grand finish.  With the short distance of just 13km (HM) and 18km (FM) at Optimal Pace, it will be the final preparatory run to close all gaps and fine-tune the paces.

 

The Sunbirds Are Race Ready!

Photos by FatBird MK

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