SCMS 2012: The Sunbirds' Tribute

The Sunbirds’ tribute of the biggest marathon race in Singapore, The Standard Chartered Marathon Singapore - they registered early with commitment, they trained hard over 12 weeks with much perspiration and dedication, they performed the Operation Sunbird (Team FatBird) strides on race day to full satisfaction. 

The Sunbird training crew warmed to the heartfelt thanks and appreciation received from the participants…we are all so proud of you. See you in 2013! 

The Sunbirds Rocked @ SCMS 2012

Congratulations to all Sunbird participants for outdoing yourselves and achieving your dream goals of achieving Personal Bests (PBs) and desirable performances at the Standard Chartered Marathon Singapore (SCMS) 2012.

It was our pleasure to work with you and train together during the 12-weeks of Ops Sunbird structured marathon training.  We are heartened  by your successes at the SCMS and other overseas marathons from your dedication and commitment at Sunbird training.  

The following are some of the kind words you have for Ops Sunbird training and Team FatBird. Although we can only extract a sample of the strong endorsement you have for the Sunbird training, it is in no way all of the great feelings the rest of the Sunbirds have for us in your hearts.  Do feel free to post into facebook or write to training@teamfatbird.com for your feedback and areas of improvement for our Team FatBird's training programs.


Thank xiu fang, eric and all happy group trainers for your patience and guidance during Ops Sunbird training. I am a happy marathoner now
- Alan Ong, Group 3 Sunbird, Full Marathon


Mission accomplished. Thank you Team Fatbird and the trainers in Group 1 for a memorable 2012 running season.
- Melvyn Teo, Group 1 Sunbird, Full Marathon PB


I had an awesome journey with TeamFatbird Running. Totally enjoyed the training session during Operation Sunbird. From the excellent training program, experience pacers, weekly tips, hydration support, comraderie and endless encouragement. Three cheers to the TFB's team of dedicated runners. I look forward to more runs with all of you! Thanks for the wonderful experience!
- Kelly Ho, Group 3 Sunbird, Full Marathon PB


The only runner in the happy group is happy. Never thought I could do it in Singapore (especially with only 7 weeks of training). Thanks Fatbird! 
- Marc Rakotomalala, Sunbird Happy Group, Full Marathon target achieved


I'm from Happy Group too, but now even HAPPIER! 30min off last year's timing! YES! My Personal Best! Special thanks to the Sunbird Happy Group pace guides.
- See Liting, Sunbird Happy Group, Full Marathon PB


As compared to SCMS 2011, there is improvement of 40 mins.  Once again, I would like to thank Team FatBird (TFB) pacers and organizer for a wonderful 12 weeks training program. If time permit, hope to train with TFB again.
- Ghee Koon, Sunbird Group 2, Full Marathon PB


I have enjoyed the Sunbird training program and managed to achieve the target group pace in my HM yesterday despite my ITB pain strikes me again after the 16km mark and I have to drag myself to Padang. Thanks to all my Sunbird group 4 pacers especially Bev Sum and Huang XiuFang whom I have been clinging onto their pace during each training that I managed to run consistently now.
- Nelvis Cheong, Sunbird Group 4, Half Marathon PB


Thanks Fatbird for the trainings! Despite not consistently maintain the routine, I still able to maintain my sub two for 21 km. this is all becoz the foundation built up during the period of training with FatBird.! 
- Alvin Wong, Sunbird Group 1, Half Marathon sub-2h


It was a privilege as well as an enjoyable experience to train with the TFB. Personally, to be able to finish the event in "one piece" and without adverse effects is a personal victory.
- David Poon, Sunbird Group 4, Full Marathon (Veteran)


I would like to say a big thank you to all pacers n organisers of TFB runs!! Being a supporter of Ops Kingfisher 2012 n Ops Sunbird 2012 had bettered my last year's first marathon time by almost an hour!! Did a PB of 3:24 today n it wouldn't hv been possible without the early morning weekend runs of Ops Sunbird n the interval track sessions of Ops Kingfisher.. Thanks again!!
- Colin Chua, Sunbird Group 1, Full Marathon PB


Thank u TFB! I could not have completed my first marathon without your training!
- Shamala Thilarajah, Sunbird Group 3, Full Marathon PB


Completed the Standard Chartered Marathonmawith net time of 4:24:05.75 with 20 minutes improvement from my first marathon attempt 4:44:30.74 which I recorded at Sundown Marathon 2012. Thanks Operation Sunbird (Team FatBird) for helping me to achieved this PB!
- Jayson Javier, Sunbird Group 1, Full Marathon PB


i thoroughly enjoyed d camaradie we've shared together during the trainings n today's race (SCMS12)... it was great to have fellow Sunbirds cheering each another on as we passed by each other ;) n thanx to all the training most of us got a PB! today may mark the end of Op Sunbird but i'm sure this is only the beginning for greater things to come! thanx
- Sharon Goh, Sunbird Group 3, Full Marathon PB


Thanks to the FatBird training runs. Got my PB !
- Tan Yee Chieng, Sunbird Group 1, Full Marathon PB


Kevin, tks for pacing me today. without u, i would have give up half way. i am happy with my 2h07m timing, though it is not pb but i really think this is a run, after halting training for a mth due to work commitment. thanks Kevin & Team FatBird
- Ng Choon Guan, Sunbird Group 1, Half Marathon


On target n PB! Tks to TFB training run.
- Peh Chan Guan, Sunbird Group 1, Half Marathon PB


Had a great run & PB!! Thanks to Kevin & Choon Guan (red & green light) for looking out for me & the encouragement!!! Team Fatbird rocks!
- Ng Ley Cheng, Sunbird Group 1, Half Marathon PB


Thanks to Team Fatbird I completed my first marathon. Thoroughly enjoyed the training program (despite waking up so early every Sunday morning.. Haha..). Thanks to the trainers for sharing their experiences and giving advices, especially when I have problem with ITB. Hope to run with you all again!
- Stanley Haryoto, Sunbird Group 3, Full Marathon PB


Completed my maiden full marathon:) And I'm happy with what I see on my watch!  Thanks to Ops Sunbird and Team FatBird!
- Adelene Ho, Sunbird Group 3, Full Marathon PB


No expectation for my first FM but I smiled when I see the stat. I ran passed more people than they ran passed me in the final 12km, Thanks to all the MR, MF, LP training with Ops Sunbird.
- Katherine Lim, Sunbird Group 3, Full Marathon PB


Thanks, Eric for the pacing...I have a great first 21k run with the Happy Group
- Lim Yong Meng, Sunbird Group 3, Half Marathon target achieved


Congrats to all Sunbirds n TFB runners. Awesome effort fm everyone. Thanks to the 12 weeks of hard trg most of us did well. Special thanks to all the grp 2 pacers Steven n company. Completed my race this morning at Macau with a new pb 4:01. 
- Ronnie Goh, Sunbird Group 1, Full Marathon PB (at Macau Marathon)

...

SCMS 2012: Mission Accomplished

It was the mother of all distance races in Singapore.  It was the one event our Operation Sunbird runners spent 12 weeks of structured training preparing ourselves for - The Standard Chartered Marathon Singapore (SCMS) 2012.  

The group gathered early at the Shaw House area to huddle for the start, as well as take the customary pre-race group photos with the Christmas lights as backdrop.  With a slightly smaller field, this year's pre-race organization was an improvement in important areas such as baggage handling, race pen control and marshaling to the start points.

Many of the Sunbirds were real early, all having the race jitters as they tackled their maiden marathons and half marathons, while others were aiming for better performances after all the hard work and commitment they have put into the Sunbird marathon training.

The Full Marathon Sunbirds proceeded to the start line at 4:20am, and were in position by 4:30am.  We could see the official pacers with their brightly colored balloons right in front.  The Kenyan elites were seen shuttling up and down, while the local elites were lined up at the front.  
The race started promptly at 5:00am without too much of a fanfare, and soon we were into our paces following our respective pacer groupings.

The morning air was rather cool.  The pathway was a lot more spacious this time round, making it less congested and easier to settle into the groove.  The water stations could do with a longer stretch though.  The first 10km went by pretty nicely as we settled into our target paces.  We gave encouragement to fellow Sunbirds, FatBirds and familiar faces as we proceeded with our respective race plans.

The Pace Groups found their rhythm and settled into target pace by the 17km mark in ECP.  The toilets were a blessing as some bloated runners made a dash for a quick release while the others continued on with their steady paces.  On the other side of the path, the first Kenyans were well on their way back towards the finish line, with the local elites giving one another a good run for the money.  We were stoked by their fluid and speedy styles that we were almost tempted to go off pace to quicken things.

The Half-Marathon went by as planned, and we were glad to get to Fort Road at 28km as we would be on our final stretch.  The goal was to survive the 'mentally challenging' Gardens By The Bay East stretch, and then hit the 35km mark with the paces being maintained.  Shotz gels were provided generously along the way, and together with the bananas, they served as our continued 'power' for the final push.

We were warmly supported by FatBird and SAFRA stations, along with rousing cheers from SgRunners and BMW, the final 8-10km was made more bearable although that would be the normal point of 'hitting the wall' and slowing down.  

Partly because of the cooler weather this time round, we were able to sustain the run all the way to HeartBreak Bridge, with a final 4km to go.  Our Sunbirds (who had our fair share of slopes and hills training) were seen to be tacking the hills well, where other less prepared runners were struggling and walking up.  

Once the Heartbreak Bridge was overcome, we had to contend with the 'human wall' of 10km runners converging towards the Singapore flyer towards the Esplanade.  This was the stretch which slowed us down dramatically as there were just too many walkers abreast, making overtaking near impossible.  We decided to give off a few minutes and slow jogged to the finish, but still making it within our target timings.

The finish was crowded with the FM runners sharing the same finish path as the 10km runners.  The finisher tee was a nice improvement from past year's but the finisher medal seemed to be a tad smaller.  The Cheer teams was a standout at this year's race, and we were awed by the enthusiasm of the volunteers who clapped and cheered for the finishers as we claimed our hard-earned finisher medals and tees.

The Padang was chock-full of finishers, making it rather difficult to meetup.  Fortunately we had designated a meeting point nearby to welcome our finishing Sunbirds, many whom have done so well to achieve massive PBs and excellent run performances.  There were lots of excitement as the finishing runners came through with stories of their 42.195km and 21.1km journeys, and how they overcame obstacles along the way to achieve their sterling report card.

With the online, realtime tracking available this year, the results were immediately known and we were able to track our fellow runners' whereabouts and timings on the course.  We were pleased with what we heard of the results, showing that the Sunbirds reaped a good harvest from all their hard work and dedication during the 12-weeks of structured marathon training.

Team Fatbird would like to congratulate all our runners for outdoing themselves and achieving the well regarded Marathoner accolade.  Three Cheers to all Sunbirds, and may your continuing marathon journey be ever bright and full of excitement.  

We now look forward to post-race get-together over BBQ and drinks, and many more war stories and battle exchanges to be shared.  

Operation Sunbird 2012 - Follow Our Pace, Win Your Race!


Photo Credits: FatBirds CK Chin, Ronnie Goh, Ivan Lau, Kevin Auyong
Video Credits: FatBird Joe Tan
Operation Sunbird website: http://www.opssunbird.com

The Final Countdown

We are all winners in having come this far in our Ops Sunbird marathon journey.  

We are all ready for the final test which we will put what we have learnt and trained for into effective use.  
Here's wishing all Sunbirds a fruitful and enjoyable Standard Chartered Marathon Singapore (SCMS) 2012. 


Operation Sunbird 2012
Follow Our Pace, Win Your Race!

OPERATION REVIEW

The Sunbirds have come through the 10-week training with flying (no pun intended) colours.  Following are the video journeys which capture the dedication and commitment of the Sunbird marathon trainees and training crew in their best as we approach the FINALE session and the ultimate test on Dec 2.

Ops Sunbird Phase 1 (Weeks 1-6), Video Credit FatBird Joe Tan

Ops Sunbird Phase 2 (Weeks 7-10), Video Credit FatBird Joe Tan

OPERATION FINALE

Facebook Photos from FatBirds Chin, Ronnie.

And there we were, after 11 weeks of intensive but progressive buildup of endurance and pace strength, with a journey through hills, slopes, trails, tarmac and park connectors with a flock of wonderful runners and trainers - The Sunbird Team.

This is where it all comes down to...a finale tapering LSD of 40% of the actual marathon distance at the Optimal Pace we have set out for our team.  Decked out in the Sunbird training and finisher tops, we were back at the FatBird Playground for "passing-out" photos and   catching up.

As the Sunbirds took their final LSD pre-race flight along the east coast parkway, there was an air of confidence in their strides and paces as they ran in their respective group formations led by the steady wings of the training crew.

It was a joy to see the Sunbird trainees, who have come quite a distance (no pun intended) in terms of building strong foundations and improvements to our abilities to tackle the marathon with confidence, with the know-how to complete the challenge within targets.

All the groups completed their run with well-controlled optimal paces, field-testing their race-day gear and equipment, including hydration and fuel plans which will be important to their ability to complete the mission objectives.

The flock gathered for a debrief and some final tips for race day, before going their separate paths in mini sections for their post-run meals.  Although there were a few trainees who were still nursing minor injuries, the team was 90% fit and at REDCON 2. The remaining few days of proper rest and nutrition will be key to rev up to REDCON 1 by race day.  The Sunbirds Are Race Ready - Follow Our Pace, Win Your Race!

A mini video journey of Flight Ops Sunbird 2012 (OSB12), credit FatBird Joe Tan

Marathon tapering begins

With 2 weeks remaining to race day, and the longest LSD covered last week, the Sunbirds gathered at ECP for their tapering module - reduced distance at race intensity.  The respective groups put the FatBird Optimal Pace Plan to practice with some consistent group running along the busy corridors of the ECP.

Like with many of the practice sessions, and even on race days, the tendency to start off faster than intended was always there - especially with a large crowd of BMW runners putting in their final session of training run.  With the assistance of the Sunbird training crew and pacers, most of the 'raring' trainees were reined in to preserve their fuel stores for the important task of sustaining the drop-off after 20km.

The HM Sunbirds did a good run, maintaining the Optimal Pace all the way for their 18km.  The FM groups were also running consistently for most of their 29km, with the challenge at Coastal Road overcome with confidence.  All Sunbirds were armed with proper doses of hydration and fuel, allowing them to keep on with the return leg when the sun was coming up.

It was an interesting morning of meeting so many fellow runners at ECP, most with a common objective of training well for the Dec 2 race.  The Sunbirds returned to the start point in good time, with room for debriefs and some tips on recovery and injury prevention.  They were also happy to collect their coveted Sunbird 'finisher' singlets, with a healthy majority qualifying. 

The good news was that most of the Sunbirds are going into their final training run in a clean bill of health and in good form and high spirits.  We look forward to the full-dress rehearsal and graduation from the Sunbird Program next weekend, and that will just leave us with more time to shop for our favourite race day shoes and apparel to go with our battle attire - Watch for the Sunbirds...here they come!

Rock & Rolling Hills

Facebook Photos @ Ronnie Goh, CK Chin

With barely a month left to the Standard Chartered Marathon Singapore (SCMS) on Dec 2, the Sunbirds took to the hills region of Mt. Faber and Labrador for their 30km pace LSD along rolling hills and undulating terrain.

After overnight rains, the morning was crisply cool as we headed towards Labrador Park for the 60min-90min hills repeats.  With the drive and motivation provided in group running,amidst lush forested landscape, the Sunbirds were able to overcome the hills challenge in good form with reserves for the remaining 8-10km finish.

Maxifuel was in full hydration support, providing electrolyte drinks which became the source of energy and something that the Sunbirds looked forward to when they complete each of the 2.2km figure-of-8 challenge.

The training was successfully completed by 11am back at the clubhouse, with a quick debrief as well as feedback from the trainee and trainers on the morning's training.  All performed very well, even those who just got back from the Newton Challenge and Adidas KOTR last weekend.

We now look forward to the longest LSD next weekend, taking care to R.I.C.E. and watch carefully for niggling pains and discomfort, especially in the hamstrings and calves.  

The Sunbirds are looking very confident as we move towards the final 3 weeks of preparation, and if we are able to keep to our sustainable marathon paces over 28-30km, Dec 2 will see many PBs and celebration finishes from the Sunbirds - Follow Our Pace, Win Your Pace!