This being the longest run in the Ops Sunbird training series, and starting at Optimal Race Pace just makes it one of the most challenging training workouts to date. With just 3 weeks to race day (SCMS13), many Sunbirds are taking the final opportunity to get their longest paced runs (36km for FM, 22km for HM) in with full trial of their race and hydration/fuel plans.
Keeping the briefing to a bare minimum in view of the time, the main group of runners flagged off at 6:45am sharp. There were already a number of Sunbirds that have started earlier at 5:30am-6:00am just to keep off as much of daylight and the sun as possible.
The various pace groups, putting Optimal Race Pace into practice, were conservatively steady in the first half of the journey, chatting or keeping themselves occupied with body-sensing and staying alert to the surrounding environment - some were into the zone, especially along the long and straight Changi Coastal stretch.
There were less poses for photo-taking and more serious pace-running this morning, setting the correct tone and 'mental strength' to sustain Optimal Pace for upwards of 80% of the scheduled training distances.
The Sunbirds have grown much stronger over the past few weeks of endurance base and pace building, with a good number surpassing their original targets. Aside from a few trainees who have suffered some form of injury or feeling under the weather, most of the Sunbirds are poised to complete the training on a high note, with a high chance of exceeding expectations on race day.
Those who are injured still have a good few weeks to rest and rehabilitate, cutting down the mileage while retaining the intensity, and there remain a good chance to complete the race with respectable results.
With the longest run accomplished in fine form, the Sunbirds went away with renewed confidence and a sense of being able to accomplish even better performances. This is also the critical period where rest and recovery must kick in, and Sunbirds should refrain from excessive activity which can cause burnout and threaten their well-developed marathon base.
Tapering will begin from next weekend with a cut of mileage yet retaining training intensity. All Sunbirds will be advised to follow the training plan closely, and start putting their race day plans and strategies in the final two sessions through the mill - when all are practised to a tee, there just remain a small effort of putting all into execution and reaping the fruits of their labor on Dec 1.
The Sunbirds Have Conquered The Longest Distance
Photo memories from FatBirds Meng Kiat, Eddy Teo
