Sunday, June 14, 2015

Week #10: Cool Morning Pace LSD


After a few weeks of night LSDs, the NightHawks had a wonderful 21km and 30km Optimal Paced Run this Sunday morning as we moved a notch up in terms of pace.  


The cool weather with a light drizzle provided all the motivation and confidence for all the various pace groups to hold the first half of the run at Marathon Pace before upping to Optimal Pace in the second half of the run.


A quick briefing followed by handing out of Gatorade wrist bands for our hydration support stations (thanks to Gatorade Singapore for the nice gesture of setting up two isotonic drinks stations for our NightHawk participants), and we headed off towards Fort Road/gardens By The Bay.


With the wind in our faces and the cooling weather upon us, the NightHawks were in high spirits as we maintained our Marathon Paces in groups.  We picked our drinks from the Gatorade aid stations as we pass with no break in momentum, a good practice for race day conditions.


The various pace groups cheered one another as we past, often providing a good source of motivation for all runners to sustain targeted training paces.  The light drizzle helped to cool off the runners and improved the running condition markedly to set the stage for a good run.


It was 9km when we passed Parkland Green (start point) and there was no stopping the NightHawks from maintaining their good paces with confidence as they headed towards the next aid station at F2 CarPark Shelter.  



The Half Marathoners turned back at PA Campsite to complete their 21km distance required back at Parkland Green, while the Full Marathoners proceeded on to NSRCC and up to Changi Coastal Rd traffic junction before turning back.


At the cue of the respective group trainers and pacers, the targeted paces were changed to Optimal Pace from the mid-point of the run.  The cool weather and group support allowed the NightHawks to maintain Optimal Pace for a negative split on the return leg, giving the trainees confidence of a good race in 3 weeks.

Hydration and Nutrition Plans were also put into practice by the trainees to good effect, and lessons learnt would be made to tweak the plans in the remaining training sessions in time for race day optimization.


The whole training ended ahead of schedule, with many NightHawks achieving their bests in the terms of distance and pace.  Many felt they still have reserves in their 'tanks' after covering 21km and 30km, a very good sign of pace management and fuel optimization.


With Week #10 successfully completed, Ops NightHawk will enter into the Tapering Phase (reduced distance but application of Optimal Pace) with two more weekend conditioning LSDs to be well ready for race night.


The NightHawks Are Poised For a Great Sundown