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.