After weeks of training in the western hill slopes and reservoir trails of MacRitchie and Peirce, the Sunbirds returned to our Nest in the ECP for our Pace Training Phase.
With the series of 30km+ runs over the next 3 weeks, all Sunbirds, especially the Full Marathoners were eager to put some good conditioning in the run up to 42km on Dec 7.
After a quick briefing and congratulatory mention to our Sunbird Trainer, Patrick Wu who finished Champion in the Monster UltraMarathon 200km in 24.5hrs, the respective training groups ran off at 7am in the direction of Fort Road.
The skies were cloudy and the weather was cool, with the occasional bit of breeze. This was just one of the good mornings to test the limits of our trainees' abilities, and they emerged on top of their game. The trainers in their bright yellow tops could be spotted from a distance leading their respective charges on a steady Marathon Pace (MP).
The first 10km was covered without much of an issue. As we entered the cooling Changi Coastal Road, the mood was still good as fellow Sunbirds were still ambling on in chit-chat mode. The Coastal Road was as usual crowded with cyclists, and we were extra careful to be keeping to our own lanes while maintaining target pace.
The Sunbirds definitely looked a lot more composed and steady today compared with last week's 'meltdown' at the Labrador-Keppel Marina route. All systems of hydration and fuel-up were conscientiously put to practice for optimal performance.
The return from Coastal Road was pretty smooth as the sun was still kept at bay when we hit 20km. The high humidity required us to observe proper hydration protocol for sustained effort.
The Sunbirds progressed on very well and it was not until 25km that some of the trainees felt the strain due to low glycogen stores and/or from a lack of conditioning for that distance. It presented a good opportunity for many to experience the effects of the different energy systems in play, as well as how to recover from fatigue to find a 'second wind' to sustain target pace.
The final 5km back to C4 did push the envelope for some of the Sunbirds, but they eventually overcame their fatigue to complete the 30km in relatively good form. Although tired, many were happy to have completed the long 30km run at target MP, with good feelings all round.
As the training distances and intensities increase, more trainees will be feeling the tightness building up in their major running muscle groups - and if not addressed by doing some homework with foam rolling and myofascial massages, injuries can rear their ugly heads to disappoint a few of us.
Overall, it was a smooth session with most of the training objectives met. We look forward to the 32km next weekend, probably starting with MP in the first half and then Optimal Pace in the second.
Facebook photos from FatBirds Chin, Ronnie.
Due to the Newton Run happening at the ECP, we made a change to our running routes for Weekend #7 to cover the Labrador Park and Keppel Marina areas instead. A much smaller turnout as expected since many were using the Newton 18k/32k Challenge to time trial and test out their recent training buildup - the good news came with many of the Sunbirds did very well at the Newton race.
The respective Sunbird groups started off from SAFRA MF at Marathon Pace (MP) under cloudy conditions. The plan was to avoid the hills and use more of the Labrador Park-Keppel Marina area to do pace runs.
We hit Labrador Park in good shape, and as we progressed into Keppel Bay area, the sun's rays were beating down on us with a fury - fortunately, all Sunbirds were well prepared with sufficient hydration to sustain pace and stay with their respective training groups.
The HMers did 1 6km lap of the LabPark-Keppel Marina-Keppel Island combi while the FMers completed 2 laps. The run through Keppel area was the real challenge as the sun's rays were 'burning' and 'melting down' many of our runners.
It turned out to be a good 60-90min of heat conditioning before we proceeded back out from Labrador Park to head back to SAFRA Clubhouse. It was yet another 5km of undulations under the heat before finally reaching the end of part 1.
Most groups were drained by the whole run, and to avoid any incidents of heat sickness, we cut short the distance at the trainees' requests. Still, the training objectives were 80% met, which we are glad to take as we managed to maintain MP throughout the entire LSD.
After a quick refuel with isotonic drinks and bananas, the Sunbirds were dispersed ahead of training time, all too eager to get a nice cool shower or rest in the cool comfort of the air con indoors.
We look forward to Week #8 where the Sunbirds will be attempting our 2nd 30km+ at Marathon Pace. Till then, its time for a good Rest & Recovery procedure to soothe those tired muscles and 'hot' bodies.
The Sunbirds Are Conditioned For Heat!
Facebook Photos from FatBird Chin
The start of Phase II of Ops Sunbird got off to a cool and windy morning from the Changi Beach Park. This was yet another training location and route that many of the new trainees have yet to visit and experience, with a number of us exclaiming the nice changes that have evolved from eons back.
From Week #6, our training pace were to move up from Basebuild to Marathon Pace (MP). With the increase in pace as well as distance, the Sunbird trainees were all eager to test out their foundation built up over the past 5 weeks. The long 'mental' stretch of Changi Coastal Road was the added challenge in addition to the 16km (HM) and 30km (FM) mileage required.
The respective timing groups started well and gradually eased into their target MP. The Sunbirds were pacing well and maintaining strong form for the first half of the distance, with a couple of short 'water' breaks thrown in only after we reached ECP.
The 7km on Changi Coastal was cleared with ease as the momentum of the groups and chit-chatting among the runners helped to make that passage a lot easier for all.
The HM groups U-turned at the 8km mark while the FM runners went all the way to ECP Angsana Green for the 30km. Group 4 turned back at the Sailing Centre for a commendable 25km total distance.
With proper hydration and fuel replacement being observed, the Sunbirds were able to sustain the run with very little stoppages or walking if any. The cool and windy weather made the run so much more pleasurable and manageable. It will be great if we get similar weather conditions on race day in 1.5 months time.
The noticeable improvements to the Sunbirds' endurance base were even more apparent on the return leg along Changi Coastal as there were minimal walkers along that mentally-challenging stretch back to home base.
Morale was high as we hit back to Changi Ferry Terminal toilet, knowing that we had just 3km left to run completion. Remarkably, most of the runners were sustaining MP up to that point and having the discipline not to speed up to. The skies were still cloudy then, and it helped all of us complete the run in very good form and condition, a number breaking into smiles and raising their arms as they reached the end point.
Munching on bananas and replenishing fluids with Gatorade drinks, we were led on cool-down stretches by respective trainers to help ease our tired bodies and clear some of the lactate built up. There a a number of reports of personal bests in terms of timings and distance covered, which added on to the satisfaction of achieving training targets.
This training run provided a good confidence booster to all Sunbirds, especially for those who would be competing at next weekend's Newton Run. For those who are not racing, Week #7 will see us back at Mt. Faber for a scenic route in the next progressive LSD.
Facebook Photos by FatBirds Ronnie, Chin
The passing rain came just in time to clear the slight haze for what turned out to be a cool-weather LSD for the Sunbirds. The respective groups were well represented, although quite a number were taking a rain check after their previous day's Northface100 conquests.
Briefing was short and sharp with the group photos taken in snappy fashion, leaving lots of time for the Sunbirds to complete the training requirements of the morning - 15km (HM) and 28km (FM) trail/slopes LSD at Basebuild pace.
The running and pacing have improved markedly from the first session over a month ago, with most of the trainees able to maintain target training paces, and in the trying conditions of the Northern Trail and Peirce Reservoir slopes.
The 3 times aircond road did however get to some of the trainees, but in the end, the great weather more than provided the boost for the runners to complete the challenge for an equally tough run back along the Island Country Club slopes and Northern Trail.
A very good outing for the Sunbirds which was incident and accident free, followed by cool down stretches conducted by some of the Sunbird trainers. As advised, the tightening muscles and hydration needs require immediate attention to stave off any potential injury as the mileage and intensity would increase over the next few weeks.
With the Basebuild phase completed, the Sunbird program will progress on to doing a number of 30km at target Marathon Pace in the following few weekend sessions, albeit on flatter and more pace-able terrain.
The Sunbirds are enjoying their training and pleased to see results from their increased strength, faster pace and for a number of them, decreased weight making LSDs even more attainable and enjoyable.
The Sunbirds Passed Basebuild Strong!
Facebook photos from FatBirds
Meng Kiat (Album I),
Ronnie (Album II),
CK Chin (Album III)
