The hard core group of Sunbirds turned up bright and early for a 6:30am flagoff for the longest distances (HM-22km, FM-35km) in the Sunbird training program. The weather was looking great and all the runners seemed prepared to complete what they have set out to do.
The lean team of Sunbird trainers started off with their respective groups towards Fort Road, aiming to sustain Optimal Pace (OP) for at least half of the prescribed distances, but preferably maintaining past 20km. The experienced Sunbird trainees were more than capable to tracking their own paces, with a number able to track heart rate zones as well.
The first half of the run was rather cool, at least the portion at Changi Coastal Road. Proper hydration and refuel procedures were being observed well by the Sunbirds, providing the impetus for Optimal Pace (a tad faster than Marathon Pace) sustenance.
The Changi Coastal stretch was more bearable for the FMers this morning, coupled with cool shade provided by large trees lined along the PCN. It was a little surprising not to see that many runners preparing for their long runs, save for the SAFRA Running Club and the group of elite Singapore National runners comprising Mok and his team.
Our Sunbirds were indeed focused at their tasks at hand, and through to 21km, was still able to meet OP. The chit-chat bit in the first half of the run did help to ease the stresses of the runners as well as keeping their paces in check, to avoid crashing and burning too early.
The HM Sunbirds did very well to complete their 21-22km and were certified race ready. The FM Sunbirds did well to sustain OP all the way back to the 28km mark at C4. After a quick isotonic drink with 1-2 pieces of banana, the groups went on to complete another 7km to make it a total of 33-35km for many of the Sunbirds.
We were glad to see the Sunbirds performing so well to peak at this stage of training. The confidence levels were definitely heightened with the good training LSD this morning, and we are looking forward to a great marathon run for most of the Sunbirds.
With the longest run completed satisfactorily, all Sunbirds will enter into recovery and Tapering phase. Any small niggles and pain points will need to be addressed and remedied in the coming 2 weeks. Intensity of runs will be maintained with a gradual drop in the volume and distances covered.
We look forward to session #11 with anticipation for a shorter tapering run and to collect the well-deserved Sunbird 'finisher' singlet in recognition of our successful journey of Ops Sunbird 2015.
The Sunbirds Made It At The Longest Run!
Facebook photos by FatBird Chin
We woke up to thundery showers and howls of the wind this early Saturday morning. Our Sunbird wet weather contingency plan obliged all to turn up for training, and eventually a nice group did show up at Carpark C4 Shelter.
The live weather updates were showing the movement of large rain clouds in the southern sector of the island. While waiting for the rain to abate, we handed out the training tees to qualifying trainees who have with consistent attendance at training.
The rain trickled to a stop by 7:20am. We flagged off as a group towards Fort Road facing cool winds and nice weather. The plan was to do the first half of the distance at Marathon Pace (MP) and the second half of run at Optimal Pace (OP). Many of the ladies who were signed up for the Great Eastern Women Run the next day did a shorter 18-21km as warm up.
The first 10km was great as all groups were seen enjoying the cool after-rain weather, finding the paces comfortable but yet maintaining a conservative stance in not speeding up. As we approached Changi Coastal Road, the sun was peering through the thick clouds, emitting weak streaks of sunlight that was to get stronger as the morning wore on.
The smaller trainee pool allowed the pacers and trainers to give closer attention and also dispense some race day preparation tips. The HM Sunbirds had a field day in the nice weather, while the FM Sunbirds managed a strong pace for at least 25km.
On the return out from Changi Coastal Road, the sun's rays beat down the backs of the runners. Coupled with the tiredness of the legs, there were drops in pace across the groups by about 15s-30s/km. Still, the Sunbirds persisted and when some got their second wind, they were able to maintain MP all the way back to C4.
Most of the trainees were glad they made their way down to ECP in spite of the heavy showers, and were rewarded with satisfying workouts and pushing their thresholds. With the lessons learnt from the training LSD, some fine-tuning was in order to tweak the readiness and plan for a desirable set of results on Dec 7.
The majority completed Weekend 9's run plan to satisfaction, meeting most of the training objectives. We look ahead to the longest LSD in Week #10 where we will put Optimal Pace into practice and going the longest 22km and 35km distances of the entire Sunbird program.
The Sunbirds Braved The Storm!
Facebook photos from FatBird Chin
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
