Week #4: Strength Endurance @ Western Slopes

It was the second weekend to the hills for our Sunbirds, although this week's challenge was progressively tougher.  The prelude of pre-dawn showers made for some cool running, at least in the first part of the training, with many of the participants determined to complete the entire workout in good form.

A quick summary of the tips on running form and hills were shared before putting them into practice along the route of rolling slopes and hill repeats.  The first part of the 4km run put all into their correct HR zones before the climb up to Mt. Faber from Morse Road.  

The 'Merry-Go-Round' repeats worked all the right muscle groups with bouts of downhill recovery for the Sunbirds - it was thoroughly enjoyed by all, with some even going for extra laps within regulation period for that segment.

With 3 weeks of base building under the belts, most of the Sunbirds were tackling the hills with relatively good control and moderation of effort to match their targeted training paces.  

For others who were new to hill workouts, the experience was surely something they would take away with new found enthusiasm and respect for strength and power endurance training.

Time passed rather quickly when you are enjoying, and soon the whole required routine was done - all the Sunbirds were still looking strong, or maybe, they have been reserving some for the second leg of the training.  For the HM Sunbirds, there remained just another 4-5km of slope running, while the majority FM trainees were bracing themselves for the remaining 10-12km of rolling slopes in the heat of the sun (that have come up after 9am).

The Sunbirds reached back at the ClubHouse (by then they have covered 19km of challenging hills) tired but still with the reserves and resolve to pursue and 'push' themselves to complete the full training requirements.  Under the guidance of the experienced Pacers, they were motivated to complete the entire training in pretty good form, although with some tired and tight muscles - of which a RICE treatment and some foam-rolling would be able to soothe and ease off.

As the training progress with basebuilding, quite a number of trainees who used to loathe hill running are beginning to enjoy the hills - much in part because of their developing leg strength coupled with improving running form, and a keener sense of controlled pacing.  

As we move into the trail-road-hills combination in Weekend #5, the Sunbirds are getting all excited to put their much improved conditions to the test and gauge their progress with training, and also get a sense of where they stand as we approach the all important 19km (HM) and 30km (FM)  psychological and physical thresholds.

The Sunbirds and Hills are friends!

Facebook Photo Album

All-weather Hill Seekers

After a energy-sapping but fulfilling trails run at MR in Ops Sunbird Week #2, the Sunbirds were looking forward all week to the hills session at Mt. Faber this morning.  The heavy rains at dawn could not dampen our spirits, and when we reached the training venue at 6:45am, it was a nice surprise to see quite a good turnout in spite of the weather.

Knowing that Team FatBird training runs are rarely canceled, and with the advisory given that we will proceed with training when rain is lighter, many were happy they showed up when the rain diminished and stopped by 7:15am.  

Keeping the briefing short, the respective training groups were able to be dispatched towards the hill slopes of Labrador Park @ Basebuild Pace.  The cool post-rain weather made for a pleasant journey along the 4.5km to the heart of Labrador Figure-8 start point for the 2.2km rolling hills repeat.

  

Those who have not been to this training area were enjoying the flora and fauna of the surroundings, and with the seaside breeze blowing in the faces, made everyone run at least 15sec ahead of their intended training paces.  

Learning to work the uphills, keeping to good running form fundamentals, and tackling the downhills kept the motivation of the runners high, making the training so enjoyable that time passed quickly.

Before  we had a chance to feel drained, the main segment of the hills workout was completed and that left the respective groups with 8km of a rolling slopes run back to the SAFRA Clubhouse.  There were lots of chit-chats and sharing of knowledge and experiences amongst the trainers and trainees, keeping all engaged throughout the entire training session.  

With the distances and challenges progressively more intense, the reports of tight muscles and aches are starting to flow in - time to include comprehensive stretching, myofascial massages with foam rollers and introduction of deep-tissue massages to keep those muscular groups and engines well-oiled and sufficiently supple for the continued marathon preparation journey.

In spite of the pre-run wet weather, this was one of the more enjoyable and fruitful training sessions we have had - just goes to show that we should always have a positive attitude and keep our hopes up (in the face of unexpected weather or situations) and all will fall in place for a good outcome.

We look forward to more intense base building with hills and trails in the next few weeks, and with the foundation of the first 3 weeks under our trainees' belts, we are confident that we can only get stronger to enjoy the training ahead and most importantly, build up our experiences and friendships as a team.

The Thrill-Seeking Sunbirds Thrashed The Hills in Week #3

Facebook Photos @ FatBird Chin

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)

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