Due to the Newton Run happening at the ECP, we made a change to our running routes for Weekend #7 to cover the Labrador Park and Keppel Marina areas instead. A much smaller turnout as expected since many were using the Newton 18k/32k Challenge to time trial and test out their recent training buildup - the good news came with many of the Sunbirds did very well at the Newton race.
The respective Sunbird groups started off from SAFRA MF at Marathon Pace (MP) under cloudy conditions. The plan was to avoid the hills and use more of the Labrador Park-Keppel Marina area to do pace runs.
We hit Labrador Park in good shape, and as we progressed into Keppel Bay area, the sun's rays were beating down on us with a fury - fortunately, all Sunbirds were well prepared with sufficient hydration to sustain pace and stay with their respective training groups.
The HMers did 1 6km lap of the LabPark-Keppel Marina-Keppel Island combi while the FMers completed 2 laps. The run through Keppel area was the real challenge as the sun's rays were 'burning' and 'melting down' many of our runners.
It turned out to be a good 60-90min of heat conditioning before we proceeded back out from Labrador Park to head back to SAFRA Clubhouse. It was yet another 5km of undulations under the heat before finally reaching the end of part 1.
Most groups were drained by the whole run, and to avoid any incidents of heat sickness, we cut short the distance at the trainees' requests. Still, the training objectives were 80% met, which we are glad to take as we managed to maintain MP throughout the entire LSD.
After a quick refuel with isotonic drinks and bananas, the Sunbirds were dispersed ahead of training time, all too eager to get a nice cool shower or rest in the cool comfort of the air con indoors.
We look forward to Week #8 where the Sunbirds will be attempting our 2nd 30km+ at Marathon Pace. Till then, its time for a good Rest & Recovery procedure to soothe those tired muscles and 'hot' bodies.
The Sunbirds Are Conditioned For Heat!
Facebook Photos from FatBird Chin
The start of Phase II of Ops Sunbird got off to a cool and windy morning from the Changi Beach Park. This was yet another training location and route that many of the new trainees have yet to visit and experience, with a number of us exclaiming the nice changes that have evolved from eons back.
From Week #6, our training pace were to move up from Basebuild to Marathon Pace (MP). With the increase in pace as well as distance, the Sunbird trainees were all eager to test out their foundation built up over the past 5 weeks. The long 'mental' stretch of Changi Coastal Road was the added challenge in addition to the 16km (HM) and 30km (FM) mileage required.
The respective timing groups started well and gradually eased into their target MP. The Sunbirds were pacing well and maintaining strong form for the first half of the distance, with a couple of short 'water' breaks thrown in only after we reached ECP.
The 7km on Changi Coastal was cleared with ease as the momentum of the groups and chit-chatting among the runners helped to make that passage a lot easier for all.
The HM groups U-turned at the 8km mark while the FM runners went all the way to ECP Angsana Green for the 30km. Group 4 turned back at the Sailing Centre for a commendable 25km total distance.
With proper hydration and fuel replacement being observed, the Sunbirds were able to sustain the run with very little stoppages or walking if any. The cool and windy weather made the run so much more pleasurable and manageable. It will be great if we get similar weather conditions on race day in 1.5 months time.
The noticeable improvements to the Sunbirds' endurance base were even more apparent on the return leg along Changi Coastal as there were minimal walkers along that mentally-challenging stretch back to home base.
Morale was high as we hit back to Changi Ferry Terminal toilet, knowing that we had just 3km left to run completion. Remarkably, most of the runners were sustaining MP up to that point and having the discipline not to speed up to. The skies were still cloudy then, and it helped all of us complete the run in very good form and condition, a number breaking into smiles and raising their arms as they reached the end point.
Munching on bananas and replenishing fluids with Gatorade drinks, we were led on cool-down stretches by respective trainers to help ease our tired bodies and clear some of the lactate built up. There a a number of reports of personal bests in terms of timings and distance covered, which added on to the satisfaction of achieving training targets.
This training run provided a good confidence booster to all Sunbirds, especially for those who would be competing at next weekend's Newton Run. For those who are not racing, Week #7 will see us back at Mt. Faber for a scenic route in the next progressive LSD.
Facebook Photos by FatBirds Ronnie, Chin
The passing rain came just in time to clear the slight haze for what turned out to be a cool-weather LSD for the Sunbirds. The respective groups were well represented, although quite a number were taking a rain check after their previous day's Northface100 conquests.
Briefing was short and sharp with the group photos taken in snappy fashion, leaving lots of time for the Sunbirds to complete the training requirements of the morning - 15km (HM) and 28km (FM) trail/slopes LSD at Basebuild pace.
The running and pacing have improved markedly from the first session over a month ago, with most of the trainees able to maintain target training paces, and in the trying conditions of the Northern Trail and Peirce Reservoir slopes.
The 3 times aircond road did however get to some of the trainees, but in the end, the great weather more than provided the boost for the runners to complete the challenge for an equally tough run back along the Island Country Club slopes and Northern Trail.
A very good outing for the Sunbirds which was incident and accident free, followed by cool down stretches conducted by some of the Sunbird trainers. As advised, the tightening muscles and hydration needs require immediate attention to stave off any potential injury as the mileage and intensity would increase over the next few weeks.
With the Basebuild phase completed, the Sunbird program will progress on to doing a number of 30km at target Marathon Pace in the following few weekend sessions, albeit on flatter and more pace-able terrain.
The Sunbirds are enjoying their training and pleased to see results from their increased strength, faster pace and for a number of them, decreased weight making LSDs even more attainable and enjoyable.
The Sunbirds Passed Basebuild Strong!
Facebook photos from FatBirds
Meng Kiat (Album I),
Ronnie (Album II),
CK Chin (Album III)
True to our objective of building a good foundation of strength and speed, the Sunbirds were ushered through the Mt Faber Hills region for a 15km (HM) and 26km (FM) run at BaseBuild Pace.
The weather was cool and windy, making for a good opportunity for the Sunbirds to test their sustainable paces in a challenging route of rolling slopes sandwiching 30min/60min of hill repeats.
With the spirits high and the attentiveness of the flock, the training brief was short and sharp, taking the runoff at 7:15am. After 5km of rolling hills, we arrived to the Mt. Faber Loop carpark for the 1.6km hill repeats.
The respective pace groupings made their way according to the prescribed duration. Because of the cool weather and also the better foundation of the Sunbird trainees by now, there was not much walking spotted in between laps, resulting in the HM groups able to do 3 loops and the FM groups doing 4-7 loops (depending on speed of the group).
The lean training crew was very effective in crowd management and provided much of the leadership throughout the whole 3hr training duration - well done, Sunbird trainers. The trainees too 'played ball' and achieved their targets well and in good time.
By the time we reached back to SAFRA Clubhouse (start point), the HM have completed 15km and were cooling down and chatting with their respective trainers & pacers The FM trainees covered about 18-20km, and did another 5-8km to complete 26km in strong fashion and on-target training pace.
It was another good training session, made a lot more comfortable with the nice weather. Training ended a tad earlier, leaving the many satisfied Sunbirds with time to chitchat over brunch and for others to meet their families to enjoy the weekend.
The distance will be progressively increased in Week #5 and we will be back to the Macritchie/Pierce Reservoir trails and roads for more hills and strength conditioning of the legs. At the rate of progress we are going, the Sunbirds are moving in the right direction towards a good race day on Dec 7.
The Sunbirds Have Grown To Love Hills!
Facebook photos from FatBirds Ronnie, CK Chin
