Sunday, December 1, 2013

The Finals: Standard Chartered Marathon Singapore (SCMS) 2013


Photo Contributions from CK Chin, Ivan Lau, Anthony


It was the finals for the Sunbirds who have dedicated themselves to 12 weeks of training just to be prepared for this important race of their lives, the Standard Chartered Marathon Singapore (SCMS).  



In the run up to this morning's marathon, nerves were wracking and emotions were high, but at the end of the finish line, there were rainbows of glory for many of the Sunbird & FatBird marathoners who came through with flying colours, registering Personal Bests (PB) and outstanding performances. 




The morning got off to a great start with cool, immaculate weather to support the PB intentions of our marathoners.  



Pace plans and strategies were executed well, namely starting conservatively, maintaining a sustainable goal pace, picking up when the weather turns favorable, hydrating and refueling according to plan, pushing back the marathon wall, and finishing strong like a Cheetah.


The routes and support points were pretty unchanged, with Heartbreak Bridge posing a challenge to the tired runners at about 36km mark - however most of the Sunbirds with their hills training segments went through this segment well, overtaking many of those slowing or walking.



The Half Marathon Sunbirds also had little problems tackling the hilly menu of rolling hills, and with the help of our own Sunbird Pacers, did very well to complete in PB timing, with fuel reserves left over in the tank to share their battle victories.

The Post-Race meet-up was filled with exciting chatter and group photo-taking as the Sunbirds & FatBirds bask in the glory of their outstanding performances, taking heart that they have reaped the just rewards from all the dedication and commitment to training, and taking away valuable lessons on how to execute a race strategy for optimum marathon performance.



As we were resting and recounting the SCMS journey, many of the Sunbirds were already looking ahead to more marathon training in 2014 to prepare for some of the exciting marathon races in the first half of 2014 - 2XU Compression Marathon, Sundown Marathon, and the Japan Marathons in February and of course the PB-friendly Gold Coast Marathon.



Congratulations to all the Sunbirds for their sterling SCMS results, with special mention to the Sunbird Trainers & Pacers who helped many of our trainees fulfill their marathon goals and dreams at SCMS.  

A shout out to Sunbird Colin Chua who claimed 8th position (revised) in the Men's Open (Local) with a 3:09h FM time. Also a note of encouragement to Sunbird Ullas for a 3:12h maiden marathon effort.  Well Done!



Sunbirds - You Followed Our Pace, You Won Your Race!  

More Race Day Photos HERE

Thursday, November 28, 2013

The Sunbird Tribute

A tribute to the outstanding commitment and can-do spirit of the Sunbirds through their 12-week marathon training journey for the Standard Chartered Marathon Singapore - Operation Sunbird 2013, Follow Our Pace, Win Your Race! 


Sunbird Journey 2013 - A Tribute

Ops FINALE


After 10 weeks of progressive basebuild and marathon pace training, it came down to the Grand Finale - where all the pieces come together as the Sunbird trainees took to the runway one more time at their Optimal Pace and Performance rehearsal.


We spent a bit more time this morning with a pre-race pep-talk geared towards getting the Sunbird Marathoners (yes, they have officially passed out as Marathoners) all prep-ed for the mother of all marathon battles on Dec 1, the SCMS!


The weather conditions was primed to be quite similar to race morning, with a cooler first half followed by the sunshine at about 8.30am onwards - that would also be about the time where the full marathoners begin running back along ECP towards Fort Road on race day.



The Sunbird Marathon warriors were in Full Battle Order (FBO) as they practiced and tried on apparel and race day gear, right down to minute details such as the hydration and fuel equipment, socks and inner-wear, and even the exact caps and sunshades they would be using for the race - nothing would be left to chance as the 'redcon' status will be elevated once the full dress rehearsal have been passed.


 After some quick passing-out group photos, we flagged off as an entire group (just like on race day) and the respective pace groups soon settled into their Optimal Pace momentum.  


By now, the Sunbirds are trained to a level where they are sensitive to sustainable pace, rehydration and refuel strategies to keep their 'mojos' steady and most importantly, being able to stick to their individual race plans that will bring them the rewards that will justify the effort and commitment of the 12-week journey.


The tapering distances of 9km (QM), 13km (HM) and 18km (FM) were executed well inside the comfortable zones, gaining high confidence levels for the Sunbirds who are smack on at their peak fitness and endurance levels.  


Spirits and camaraderie were high, especially among the pace groups who have been training closely as one for the past several weeks, and it will be these levels of confidence and mental strength that will see the Sunbirds through to a good SCMS race.


Congratulations to all Ops Sunbird trainees for successful completion of the comprehensive training program, and special thanks to all Sunbird trainers and pacers who have sacrificed their training time and offered themselves generously to help the trainees achieve their training objectives.  


We wish all Sunbird participants a fruitful SCMS race, with many PBs and goal achievements 


See you at the Starting Line on Dec 1...Follow Our Pace & Win Your Race!

Sunbird Photo Contributions from CK Chin, Ronnie Goh, Meng Kiat:
Album 1

Sunday, November 17, 2013

Week #10: Tapering begins!


After the highly satisfying 22km and 35km last week, this weekend saw the tapering begin with a good turnout of Sunbirds, and quite a number of drop-ins, most of them doing a trial test of where they stand since some runners have not had sufficient time for buildup in the earlier weeks.


The qualifying Sunbirds were happy to collect their second running top, this time a very nice Sunbird 'Finisher' race-day singlet where they can proudly don for their important race on Dec 1.   All were raring to get on with the run in the nice cloudy morning to get a sense of how they can sustain the respective training distances at Optimal Race Pace.


The trainers and pacers were under strict orders to keep to a steady Optimal Pace and act as mobile objectives for the runners to use as guideposts for their pacing requirements.


The respective groups were able to keep at it for at least 50% of the distances before the gaps between the front and rear of the respective pace groups widened.


By now, most of the Sunbirds are pretty independent with their pacing as well as putting their respective race, fuel and hydration plans into practice.  The confidence levels and marathon abilities of the trainees were much improved compared with when they first joined the program.


The Sunbirds' steadfast running movements does not show any form of inexperience at all - they were running composed with good running form, and most importantly, not rushing through and able to manage their limited resources for a good pace.


Everyone had a very enjoyable training run this morning, giving the confidence and self-beliefs for a good race day performance the much needed boost.  Smiles were all around, and very positive connection and chatting were evident between trainers and trainees.  



After 10 weeks of training and sweating it out together, the understanding, bonds, and team spirit have certainly made marked improvements - a good sign of better things to come as we head into the final weekend of full-dress rehearsal next week.

The Confident Sunbirds Are Heading For a Good Race!

Facebook photos @ Meng Kiat