Sunbirds Rocked The Trail Slopes

It was the first time for many of the Operation  Sunbird trainees at MacRitchie Reservoir Park, the favourite place for Ops Sunbird's trail and slopes Basebuild training.  A number of Sunbirds who were not able to join the inaugural session managed to come down for this 14km and 23km challenge, which many felt a sense of accomplishment after completion of the entire training run.

  

After the honeymoon first session at 'flattish' ECP, the Sunbirds were given a treat which they will remember for quite a while, and yet will be thankful for, as it gave all a boost to both physical and mental resilience.  

The respective pace groups were flagged off at timed intervals to avoid congestion in the Northern Trail.  We had a better force of trainers and pacers this morning to help guide the runners through the trails and at various turning points, including setting attainable paces which the trainees could sustain through the entire duration.

 

 

It was a treat to watch the trainees run in close-knit groups, led by the reliable Sunbird trainers and guides, working in mini teams with mutual encouragement and support, all for a common goal of meeting the morning's training requirements.

And by the end of the 2.5hrs, this Sunbird cohort have shown their mettle by overcoming the trail and slopes challenge with not much of a complaint, and some even going on about how they were pleasantly surprised they have conquered the rather difficult course.

 

The post training debriefs were well conducted by the respective Group ICs, which was beneficial in keeping the large group of participants informed and updated with the latest schedules and training tips. Thanks to the logistics and support team for the post-run hydration and bananas which went a good way towards replenishing the spent bodies.  

All Sunbird participants went away happy and satisfied, looking forward to a good rest and pampering for the legs, to get them in good shape for next week's hill training run.

the distance between dreams and reality is in the Discipline!

Sunbirds Rocked The Trails...Sunbirds Loved The Slopes!

Flight OSB13 Kicks Off

Operation Sunbird 2013, Team FatBird's 12-week marathon training for SCMS, got off to a smooth start at The Playground @ Big Splash, ECP.  Because of the myriad of races and the major Ultra Marathons happening in the same weekend, quite a number of trainees were unable to show up...still, it was a reasonable turnout, with a good mix of returning trainees as well as a very new group of trainees, with some going for 10K races for the first time.

There was a hive of activity as the trainees registered themselves, did fitting of their training and finisher tees, as well as catching up with familiar faces and chatting up with new friends.

Because of the size of the group, it was a challenge to fit all of the participants into a comfortable space by the beach for a welcome briefing, but we managed well in the end.  

Armed with some initial reading material and tips before the Sunbirds started this first session, it was a lot quicker for us to dive into the key aspects like FlightZONES and Pace targets - we managed to get the endurance training run by 7:30am.

The respective Groups [T]ANGO, [F]OXTROT, [B]RAVO, [H]OTEL and [V]ICTOR led by experienced trainers and pacers cranked up their instruments, set their coordinates, and soon were coasting the Eastern Runway at a comfortable BaseBuild effort.  Group Bravo seemed the largest group with close to 70 runners, showing yet again the popularity of the 2:30h HM and 5:00h FM targets at the Singapore Marathon.

The many smiling faces were encouraging one another as we passed at sections of Fort Road, before settling into steady but 'conversational' paces towards F2 carpark and NSRCC.  The FatBird official photographers were armed with their large lenses, all set to capture picture-scapes of the enthusiastic Sunbird trainees.  

As with past marathon training operations, the first few sessions provided good opportunities to get acquainted among fellow trainees as well as with trainers who will be sharing useful information and guidance with the trainees over the the next 11 weeks.  

The weather was rather cool in the first part of the morning, which made for much easier running till the return leg when the sun began to rear itself.   The 10K trainees which completed their run much earlier were given some stretching routines to work with by their trainers, before having a debrief and then calling to a good wrap by 9:30am.  The HM group which did 13km finished their run by 10:00am, which was then followed by the FM trainees a while later.

There were a few briefings conducted for the various groups to discuss issues about proper rest and recovery, relieving of tightening muscles and some aspects of proper running form as well.  Questions were fast flowing, evident of the thirst for understanding and knowledge from the participants.  The entire workout was completed by 10:40am, which was according to plan...pretty smooth for a kickoff session, and more so considering the slower start in the morning.

All the participants enjoyed their Sunbird kickoff session thoroughly, with a number of marathoners-to-be already learning lots about their own bodies, running form as well as ability to keep to a sustainable pace.  It was a fruitful morning for all who came and participated, setting the tone for a good second session at the trails next week.

We look forward to a great Sunbird journey with all, and do follow us on the Ops Sunbird website to track our marathon journey all the way to SCMS race day.  You may still register for the remaining training packages HERE.

Ops Sunbird - Follow Our Pace, Win Your Race!

Facebook Photo Album (c) FatBird Chin

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