After putting on outstanding performances with many Personal Bests at last weekend’s Newton 21km and 32km Challenge, the Sunbirds returned back to SCMS training for their final month of training before the big race on Dec 4.
The Full Marathon Sunbirds were still feeling high from last week’s good run, and were pleased to hear that they should pare down their planned distance slightly to avoid risking injury as they have yet to recover fully.
The weather was once again very cool with cloudy skies without any rain at Parkland Green, ECP. The Full Marathon trainees were flagged off first as they had longer distances of 25km-32km to cover at Marathon Pace (MP).
The Half Marathoners and 10km trainees were taken through their pre-run routine with dynamic stretching and running drills by their trainers. As most of the HM and 10km groups did not participate at Newton Challenge, they were raring to run at Marathon Pace for their planned distances of 20km and 8km respectively.
The route took all the groups through Gardens Bay East and then Marina Barrage, before coming back to the ECP stretch for the remaining of their targeted distances. After the many weeks of base building with long runs, a marked improvement in the running form as well as the pace management could be observed by the trainers.
The 10km groups outdid themselves by running 9.5km due to the additional distance for them to reach the Gardens By The East water coolers for hydation and top ups. Which was a pleasant surprise for them to know they could maintain pace for nearly 10km, the actual race distance for them at SCMS.
The HM groups had a good time pacing along the sub-2:00h, 2:15h and 2:30h trainers for a smooth finish. Training objectives met with high confidence of doing a good HM race in 3 weeks.
The FM trainees looked very strong, although a few were feeling the effects of fatigue from last week’s 32km race and also increased mileage mid-week. Still, most were able to maintain MP through to 25km at least. The FM Sunbirds also took the opportunity to practice their hydration and refuel plan, under the guidance of their respective marathon trainers.
The whole training session was completed by 10:30am, with some spare time for a quick debrief on adaptive recovery and injury prevention. Overall, it was another enjoyable and fruitful session for all Sunbirds who turned up.
Reports of progressive weight loss have continued to come in strongly, with many making good losses as they advance towards their optimal racing weight. With just 3 weeks to race day, the FatBird trainers are quietly confident of a good performance from the Sunbird trainees. We look forward to next weekend’s longest training run before we move on to tapering mode in preparation for race day.
The Sunbirds Soared in Cool Winds!
Photos from FatBirds Rand, Chris