Week #8: One Steady Flock

This 8th weekend of training saw a good performance from the Sunbirds, who have built up sufficiently strong base to tackle 60-90min of hill loops within 18-32km distances of sustained target race pace.

The flock had started off by 7:00am after briefings and group photos, with the respective pace groups independently setting sustainable paces under the guidance of their pace group leaders.  

Armed with hydration belts/bags and sufficient fuel, the training went about like clockwork - such was the readiness and knowledge of the training requirements by all participants, something which was notably impressive.
 

Because of the good management of time, the runners completed their hill endurance loops in good order, before heading off on tired legs to sustain a 'challenging' target race pace for the remaining 8-16km. 

It was a sight back at the MF ClubHouse, where the HM runners have already wrapped up their morning's workout and the FM runners were just about setting off for their final 5-8km, after having already covered 23-25km of rolling hills.

The strength endurance developed to this stage will put the Sunbirds in good stead for Optimal Pace training starting from Week #9, which should translate into comfortably meeting race day objectives on Dec 1.  Because of the smaller turnout this morning, there were more than ample drinks and bananas for all, which helped top up the empty tanks of those who pushed for the final distances.

The training ended well within MaxTime allowed, in fact with 30min to spare.  It was certainly a very fruitful training session where all benefited and thoroughly enjoyed.  We now look forward to the longest training run next weekend...and yes, time to set the pace dials to FatBird Optimal Pace.

The Sunbirds Are One Steady Flock!

Facebook Photos @ FatBird Chin

Week #7: The Heat Was On!

After a few weeks of increasing distances, Week #7 of Flight OSB13 saw a slight dip in mileage for the FM to 28km yet retaining the same intensity - but it was by no means an easier run compared with the 30km last weekend, no thanks to the heat of the blazing sun coupled with high humidity.

We managed to push the run off by 7am by keeping the briefings and photo sessions short so that the runners have a good shot at completing the longer distances earlier.  

The first 10km was pretty comfortable with paces slightly ahead of target race pace, mainly due to the 'fresh legs' effect.  It was nice to see the Sunbirds sticking close to the Trainers & Pacers as they take a more conservative stance in the beginning, sticking to pace plan.

By the time the groups hit F2 Car Park, the sun was already high and mighty, beating relentlessly on the faces and backs of the runners.  Proper hydration was to be the order of the day in order to survive the heat.  The Sunbirds definitely came prepared with hydration belts and systems, all ready to top up at the various water stops along ECP.  

 Once we went into Changi Coastal Rd, there would be a 6km stretch without water - and with the heat of the morning, it would be a challenge to sail through that stretch without ample hydration.  With the dependable trainers showing the way, it was a lot more bearable for the group to sustain the paces, although there were tendencies to stop whenever one did not have any company along the way.

Trainees were advised to cool themselves at the various toilet stops to prevent overheating, while others were told to hydrate and fuel up according to plans.  Because of the good base of the Sunbirds and their commitment to complete the distances, all the groups managed to return ahead of training max time in spite of the challenging morning.

There were satisfied looks on those who eventually completed, with more than a few claiming that it was a lot tougher than the 30km they did in slightly better weather and with some shade.  It was a good experience for all, especially for the newer ones who were able to overcome their mental weaknesses to complete their respective runs in such challenging weather.

The reward was even sweeter when they received their bright Ops Sunbird training tee, which they could wear for future training sessions as a mark of their passing the mid-point of training.  A number of ladies were seen posing with their new tops, all happy they came down and completed yet another fulfilling activity on a hot Sunday morning.

The Sunbirds Are Stronger, They Are Going Longer!

Facebook Photo Album 1 @ FatBird Ronnie

Week #6: Gear Up A Notch

Weeks #6-8 will see the Sunbirds entering the mid-phase of training, with increasing distances at Target Marathon Pace (MP).  The start-timings are also adjusted to commence early to cater for longer time-on-feet.

This Saturday's session was started from Changi Beach point, a relatively new location for many of the Sunbird participants.  The smallish group soon got down to their business of pace training after a quick briefing of the routes and respective new training paces.

With the Trainers donning their new blue tees, it was easier for trainees to follow the respective groupings on their 16km and 30km journeys along the well-paved Changi Beach Park and onto the 'mentally challenging' Changi Coastal Road stretch.

Spirits were high as the runners soaked in the new settings and focused on moving at a notch up in terms of training pace.  The Coastal Road stretch was kept bearable with much chit-chatting at Basebuild Zone, with the many Shelters passing us by quickly.  Soon, it was time for the HM trainees (doing 16km) to turn back, while the FM runners (30km) ventured ahead while maintaining MP.

Many of the Sunbirds ran well all the way to their respective U-Turns, and were looking pretty fresh in that cooler first half.  However, the sun made the return a lot more challenging, and that was when the actual training started to take shape.  Proper hydration and good fuel plan was another important takeway for the morning, as a few runners struggled with mild dehydration and fuel depletion, especially after the 20km mark.

By 10am, the sun's rays and high humidity pushed the Sunbirds to exhibit their resolve to call upon their accumulated 5-weeks of foundation to maintain good pace.  Although there were some walk breaks in between by Groups 3 and 4, they were short with good recovery and pace maintenance.

Group by Group, the Sunbirds finished strongly at the end, even in the face of the high heat and humidity.  All were still able to move around, record timings and review their runs with the group trainers - an indication that they had not maxed out, and still had reserves in them (for continuation of a few more km if called upon).  

The trainers were impressed with the progress of the Sunbirds, and their commitment to building up their endurance for a good showing on Dec 1.  We will have a slight cut in mileage next week for some recovery and adaptation of training effects to take place, before moving on to another few 30km+ Optimal Pace runs in the final phase of the training program.

>> Facebook Photos @  Album

Week #5: Endearing Trails & Slopes

We were back to MacRitchie Reservoir (MR) Park after two consecutive weeks of hill runs at Mt. Faber.  Because of races, the crowd at MR was a lot lighter, which made much room for the Sunbirds through the narrow trails.

A number of the Sunbirds were also at the races contributing to the smaller turnout at training.  However, a few trainees have returned back to the fold after their races and rest in the earlier weeks.  The briefing was kept short, focusing mainly on the respective routes, leaving more time for our final Basebuild run.

The stretch through the trails was cool all the way till we hit Lower Peirce Reservoir (LPR) Road.  The 10K trainees turned back at the end of Northern Trails for a good 7km trail run, while the HM did a challenging 15km trails cum road.  Most of the FM trainees (who did 22-25km eventually) were well equipped with some form of hydration and fuel, allowing them to push further into the Upper Peirce Reservoir (UPR) slopes.

The respective pace groups were running strongly together, braving the heat of the sun as they worked the rolling slopes of the UPR area.  Groups Tango and Foxtrot were in cruise mode as they find the slopes a lot more manageable with a few weeks of base building under their belts.  

The larger Group Bravo split into 2 sections as they made their way into the aircon route, tackling their requirements with tunnel vision, while Group Hotel was easing along the slopes in good shape as well.

The road back have as usual provided the mid-point challenge at the Venus slopes, but there was hardly any walking up this morning - the mental toughness of the Sunbirds have indeed improved alongside their physical strength endurance over the past few weeks.  

The final 3.5km back into the Northern Trails was meant to draw on the reserves of the trainees to provide the push through the seemingly countless trail slopes - this segment provided a nice finale to the training as it challenged the runners to give that much more to overcome any mental or physical deficiencies that might have limited them in the past.

The Sunbirds passed with flying colours, although many felt the strain of the energy-sapping workout.  They were sprawled around the wooden platform at MR Amenities recovering as they tuned in to the session debrief.  

The trainers and pacers observed that most Sunbirds have made good progress, with quite a number getting into good shape with weight-loss of excesses, stronger strength and speed endurance, and more importantly, confidence and commitment to stretch themselves for the longer distances ahead.  This will put us in good stead as we prepare for Pace training from next Week where all will put their strengthened endurance base for a quicker target marathon pace through to 30km.

It’s hard to beat a highly-motivated TEAM that never gives up

– The Sunbirds have overcome the challenging trails of MR

Facebook Photos from FatBirds Chin, Ronnie