After a good performance at the 2XU Compression Run last weekend (with many Personal Bests and outstanding timings), the NightHawks returned to the Mt. Faber Hills for Phase II of Operation NightHawk 2019.
After a training brief comprising of training objectives, route details and pacing targets, the NighHawks were given training tip of the week for Running Form (Upper Body & Arm Swing).
A 4km rundown to Labrador Park at BaseBuild Pace, was followed by the main workout of Labrador Hills+Keppel Marina Loops at Marathon Pace, before returning back to SAFRA Mt. Faber start point at BaseBuild Pace.
In spite of the humid weather, the respective training groups did well to meet their training objectives, albeit having to dig deep to meet the challenging workout of the morning. The NightHawks returned back to base within regulation time to complete their long runs of 120 min (Half Marathon) and 180min (Full Marathon).
After 4 weeks of base training and form focus, the NightHawks have improved their aerobic base and running economy considerably, especially for the newer runners who have never experienced structured group training.
Feedback from the NightHawks were that they are able to execute the long run workouts at progressively higher mileage and intensities but with easier effort.
The NightHawks returned back to the MF Clubhouse feeling satisfied and encouraged by their completion of yet another challenging hills workout.
In the midst of static stretches and post-race replenishment of fluids and fuel, a debrief was conducted with advice dispensed for post-workout recovery running and training in the correct FlightZONES (heart-rate zones).
The NightHawks will go for their second night run in Week #6 to work on their speed and strength endurance as well as conditioning for night marathon-ing.
The NightHawks Are Getting Stronger In Phase II
Operation NightHawk Night Marathon Training System
Runners preparing for the Sundown Marathon and other marathon races (Gold Coast, London, Paris, Boston, Taipei) in 2019 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.
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 firstname.lastname@example.org OR Check Out Program Details Here!