With the completion of 22km for the HM and 30-32km for the FM, the Sunbirds have reached their final milestone of the 12-week training program for the Standard Chartered Singapore Marathon (SCSM) to be held on Dec 3 morning.
This morning’s fast-finish long run was executed at Marathon Pace (MP) for the initial portion, with the final 10km being ran at Optimal Pace (7-10s faster). This was to prepare the marathoners for a steady (not too fast) start and run a negative split with a faster pace (on fatigued legs no less) on the return distance.
The Sunbirds have over the past training weeks built up a solid foundation and sense of good form and pace to execute these over 20s and 30s long runs well. Quite a difference in terms of marathon ability, running economy and pacing quality compared to when they first started with Ops Sunbird 2017 some 10 weeks ago.
This morning’s workout saw an eventful turn on events with the lashing run and strong headwinds experienced about 1.5h into the workout. This provided the Sunbirds with a sense of running through challenging weather, be it in hot sunny temperatures or wet and windy rainy conditions.
Some of the Sunbirds in fact did better with the rains bringing down their core temperatures and alleviating their Heart Rates for a stronger finish that would have been without the rain.
These long run workouts were also full rehearsals for the trainees to trial their race plans and equipment testing in simulated race day conditions. Adjustments will be made to fine-tune the paces and plans over the next two weeks of tapering for an optimal race.
With the longest run aced, the Sunbirds enter into the Tapering Phase with reduced weekly mileage over the coming weeks, with training intensity maintained. This will also be a good time to look after minor niggles and aches, with more foam-rolling and myofascial releases to recondition the fatigued and tight muscles.
The Sunbirds Are Ready For SCSM17!