Wednesday, March 9, 2016

Ops NightHawk launched at Sundown Marathon Lead Up Run


More than 200 Sundown runners assembled at the Playground @ Big Splash on Saturday evening for the first OSIM Sundown Marathon Lead Up Run with much excitement and enthusiasm.




They were not disappointed as the friendly Sundown Marathon Pacers were on site to welcome them into their respective pace groupings (HM - 2:00h, 2:15h, 2:30h and FM - 4:00h, 4:30h, 5:00h, 5:30h, 6:00h).  After a welcome briefing by Team FatBird Chief Trainer, the participants were led through a bout of dynamic warm up with basic running drills by the Sundown Pace Leaders.



After the group photos, each of the pace group leaders with their runners were lined up and flagged off, all with smiles and cheers as they ran along as groups towards the coast of ECP turning into Fort Road direction.



This being the first of the series of 3 lead up runs to progressively build up the marathoners' aerobic base for a solid night race, the pace set was a more conservative Basebuild Pace to ease the runners into the groove before increasing the pace and distance at the next lead up run in April.



The groups of Sundown runners led by the Sundown Pacers were very comfortable and enjoying the sunset in the horizon,  As they ran, there were coordinated shouts of "Who Are You? Sundown Runners!...What Are You? Limitless...Sundown Runners, Hooh Haah!"



It was fun as the runners warmed up to one another and it wasn't before long that we reached the first hydration point near CarPark D, and time for the Half Marathon runners to turn back for their 9km required distance.  



The Full Marathoners proceeded at pace towards CarPark F2 and then the Sailing Centre where we were welcomed by the second hydration point set up by the Sundown Organizer.  The iced-cold isotonic drinks tasted so good as we did a quick break before turning back for the home stretch.


Dusk came by the time we reached 13km as the Sundown runners kept within their respective groups in relatively windy conditions, all remaining strong and energetic.  The Sundown Pacers were doing a great job of watching out for runners going too fast as well as 'sweeping' the rear to ensure no runner is left behind.



Before long, the first two groups of runners reached back to the start point at Playground @ Big Splash, with the HM completing 9km and the FM completing 18km.  The thirsty and tired runners helped themselves to isotonic drinks and bananas to replenish their body resources.




Sundown Pacer and Trainer, Arnel conducted a very good round of cool-down stretches for all competed groups to ease off the tired leg muscles, which will aid recovery and avoid delayed onset of muscle soreness (DOMS).



The whole lead up run session ended at 8:45pm, to the satisfaction of the Sundown runners who got in a good paced run as well as having received some pointers from the Pacers, making it a fruitful workout for them.



With the first lead up run at BaseBuild Pace successfully completed, we look forward to the second lead up run on 9 April 2016 where we will be doing longer distances of 14km and 26km at Marathon Pace (MP).



We encourage all Sundown Marathon participants to Register for the lead up runs and join the Official Sundown Marathon Pacers for yet another exciting training run in the night HERE!


Sundown Runners Hooh Haah!

Photos by FatBirds:
Chin (Album 1)
Onin (Album 2)

Tuesday, February 9, 2016

OPERATION NIGHTHAWK 2016: REGISTRATION OPENS!

Operation NightHawk is a specially-designed 12-week FlightZONESTM Marathon training program to prepare runners for the Sundown Marathon.  The training is also geared towards preparations for other international marathons happening in the months of June through August.


The moment you have been waiting for.
Operation NightHawk 2016
Opens For Registration!




Team FatBird FlightZONESTM Structured Marathon Training Program
  • A 12-week program comprising of weekday tempo/strength/fartlek workouts and one weekend long run, weekly.
  • Workout sessions will focus on building strength and endurance for the 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.
  • Experienced Marathoners and Pacers leading and guiding the runs
  • The FlightZONESTM Training System, incorporating heart-rate measurements and progressive paced running
  • The PowerFLIGHTTM Training System, incorporating hill repeats and trails/rolling hills
  • Two levels of training – beginners and experienced runners
  • Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace
  • Equipping Discounts and Special Promotions on Sponsors/Partner products
  • eCertificates Of Completion/Achievement


Training Fees:
FM/42km participants pay a fixed contribution............$160
HM/21km participants pay a fixed contribution............$150
Past Team FatBird (TFB) Participants.........................$140*
Drop-In (Per session), no entitlements.........................$23/session
Past FatBird fee-paying trainees enjoy discounted pricing


Training will begin on 5 March 2016 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.
** Training mainly start/end from East Coast Parkway, MacRitchie Reservoir Park & SAFRA Mt. Faber

Click HERE for Frequently Asked Questions.



Please email to training@teamfatbird.com for any clarifications or queries.


About Team FatBird:
Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook.

Friday, June 26, 2015

NightHawk training ends on high note


After 11 weeks of base building and pace training both night and day, the NightHawks were all happy and relaxed at this evening's finale session before their big marathon race next weekend.


The night was cool and breezy which made the shorter tapering run that much more enjoyable and invigorating for both body and soul.  



All the trainees ended the run in good Optimal Paces, and importantly were not feeling too stretched, which meant they could go on for a while more on race day when tackling their Sundown mission.


Trying out their NightHawk finisher tops with accompanying apparel and race day shoes, the trainees started off strongly towards Fort Road in their respective pace groups.  Most of the NightHawks were by now independent in terms of executing their own race and pace plan and are more than capable of being their own pacers for their target finishing times.


We ran into the headwind along the stretch towards F2 and Sailing Centre, which provided some resistance for a re-calibration of effort to maintain Optimal Pace.  Nobody really minded as the cool winds more than made up for the slight increase in forward lean, and helping to cool off the higher body heat generated with increased pace.


Some additional buffer was added to the tanks as the HM and FM groups U-turn at F2 and Sailing Centre respectively, serving as a confidence boost for the remaining distance back to the start point at Parkland Green.


All the NightHawks returned early and had some extra time to take some photos and share about race night plans and strategies.


With the whole Operation NightHawk locked and loaded, all that remains for the trainees are to have a good rest and proper nutrition in the coming week, and to have short runs at Optimal Paces to keep their race engines in prime condition.

Operation NightHawk 2015 - Mission Accomplished!

Photos by FatBird Chin

Sunday, June 21, 2015

Week #11: The NightHawks Are Ready!


After a good 21km and 30-35km in weeks Week 9 and 10, the NightHawks went into Week 11 with a tryout at Optimal Pace for 18km and 28km.


The weather was warm and dry this morning, with some cloud cover in the first 10km of the run.  All the trainees were happy that training is coming to a close soon, and that they have prepared well for their target races (Sundown & Gold Coast Marathons) on July 5-6.


By now, all the trainees are very familiar with training proceedings and most have built up a good base to sustain well for their targeted race distances - its now more of fine tuning their equipment, pacing and running form to get better race timings where possible.


Proudly donning their training and 'finisher' tops, the NightHawks went into Optimal Pace on the get go, heading towards Fort Road.  The Gatorade support stations were already set up for us to have cold isotonic replenishment when we past, with the trainees practicing picking drinks on the go.


When the respective pace groups headed towards Gardens By The Bay, the skies were still providing good cloud cover and that allowed us to run a tad faster than target pace.  When we returned back into ECP and passing the Gatorade Support point again, we settled into a more manageable Optimal Pace.


A number of NightHawks who had a good 30km Optimal Pace LSD last week were finding the pace challenging this week, likely due to the lack of recovery from that hard effort last week taking a toll on the body.


Still, most of the runners were able to keep up with pace, albeit at more laborious effort.  With the sun emerging from the 10km mark, the bar was raised as if to give the NightHawks a final challenge to be even better prepared for race day.


The Half Marathon runners were glad they could turn at the Cable Ski area, while the Full Marathoners continued their steady paces towards F2 CarPark for that much needed Gatorade drink.  


Groups 1-4 FM did well enough to maintain target pace all the way till the U-Turn point at NSRCC + 500m, with a couple of 'speedsters' picking up the pace to eventually overtake some of the pace groups in front.


Trainees found a new surge of energy after their tanks were refueled, pushing on all the way back to Parkland Green for 27km+.  It was definitely a tougher workout this weekend, what with the increase in pace for some, as well as the warmer temperatures all round.


Still, mission was accomplished when all returned back by cutoff timing.  The NightHawks will put in one final session of Night LSD next week to condition sufficiently for the Sundown Marathon.


The mood was positive and all trainers and trainees were pleased with the good weather we have had for all our training sessions, as well as the low incidents of any injury that may sabotage our race plans.

The NightHawks Are Ready!

Photos by FatBirds Onin, Jayson