The pre-dawn showers provided the perfect setting for the longest training run to be executed by the Sunbirds and Corporate teams to date. As the participants ambled in for Week #6 of The Standard Chartered Marathon Singapore (SCMS) training, the weather was cool and crisp.
A combined briefing was conducted from the grand platform of Parkland Green to the group of highly committed marathon participants. The Full Marathoners were flagged off first for their 30km Basebuild-Marathon Pace transitioning long run, while the Half Marathon and 10km runners were led through a dynamic warm up session by their own crew of trainers and pacers.
The run along ECP towards Gardens By The Bay and then to Sports Hub was enjoyable to say the least. The various Sunbird and Corporate pace groups ran smartly in their respective groupings, moving to the same beat like some well-oiled machinery.
It was a sight to behold as we also crossed paths with many familiar running groups and exchanged greetings with friends and fellow runners.
The change in the route to Sports Hub from our usual left-turn towards Marina Promontory was a refreshing welcome for many of the Sunbirds. It provided the motivation for the Sunbirds to hit the right paces and feeling very strong at least for the first half of their prescribed training distances.
The 10km trainees from the Corporate teams were very happy with their progress of 5km non-stop running, led by the very dependable legs of the experienced FatBird Corporate Marathon trainers. Many stayed behind after the run to exchange tips and get training queries answered by the trainers, extending the close trainer-trainee communications and bonds.
The 21km Sunbirds completed their 16km run by 9:30am and were given a short demonstration of the recovery tools for long distance running – namely the foam roller, trigger ball, massage stick and the mini trigger grid. The advice was to perform myofascial (self) massage after each long run where possible. These ‘tools of the trade) can help release tight muscles and knots formed through excessive usage, speed up recovery process, and maintain a good range of motion for more efficient running.
The FM Sunbirds started returning from 9:30am, after completing their 30km distance at Marathon Pace (MP). Many of them looked like they had spares, while a few had expended fully and gave it their all to maintain training MP. Nothing like iced-cold isotonic Gatorade mix and a banana to bring the smiles to their faces after a satisfying long run.
A number of Sunbirds did well enough to surpass their own expectations, highly increasing their confidence levels in their upcoming marathon races at New York, OSAKA and Singapore Marathons.
With half of the training program wrapped up, the Sunbirds have developed a good foundation to bring into the second half of the program, which will focus on honing their speed and pace for a good race timing. The Corporate teams will be melding into the mainstream Sunbird training by the time they reach the halfway mark of their training program.
Together, we all will progress forward confidently to hone the pace for a Personal Best (PB) timing for as many of our SCMS trainees as possible on Dec 4.
The Sunbirds & Corporate SCMS Trainees Up The Ante!