tag:blogger.com,1999:blog-13326247279938297012024-03-13T20:43:21.823-07:00Operation KingfisherUnknownnoreply@blogger.comBlogger47125tag:blogger.com,1999:blog-1332624727993829701.post-67766160313747289462016-08-07T05:45:00.001-07:002016-08-07T05:45:12.076-07:00Week #4: Ramping Up On Speed and Endurance<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">Week #4 had the Kingfishers back to the Serangoon track for a progressive session of speedwork and interval training midweek. </span><br />
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<span style="font-size: large;">A warm up jog was followed by a set of drills to get the engines ready for the main action of the evening. </span><br />
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<span style="font-size: large;">The signature Kingfisher Mile Trial was the appetizer. 4 laps of the 400m track later, the Kingfishers paced themselves much better for a more even split time and good finish. Looked like they were ready for the main course of the evening.</span><br />
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<span style="font-size: large;">Part A of the main menu was served with sets of 800m at target paces for respective groups, with rest intervals depending on the training groups. The Kingfshers tracked steadily and mostly recovered well after just 1-1.5min of completing the 800m sets.</span><br />
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<span style="font-size: large;">Part B, comprising of 800m with floats (400m recovery jogs) was served at 8:00pm. The Kingfishers did not show any signs of fatigue, and nobody was bargaining for lesser. They could be quietly conserving their energy just in case there was a Part C and D to the main course.</span><br />
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<span style="font-size: large;">The training crew was happy to see that the Kingfishers ran very strongly in all 6 sets of 800m, and that was in addition to the mile trial at 90% effort conducted earlier.</span><br />
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<span style="font-size: large;">The track session ended with a good stretch down conducted by the trainers and we were out of the stadium by 8:45pm, just when the horn sounded.</span><br />
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<b><span style="font-size: large;">Track Session Photos By FatBird Onin</span></b><br />
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<span style="font-size: large;">It was start of Pace Training on Sunday with an 18km Marathon Pace run along ECP. With a number of trainers and trainees at the KL Marathon and Performance Series Run, the smaller group of runners started off from Parkland Green at race pace.</span><br />
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<span style="font-size: large;">The training objective was to see how long the Kingfishers can sustain their targeted race pace for as much of the 18km. </span><br />
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<span style="font-size: large;">The first half of the distance was ran well, with the fatigue from Wednesday's track session taking a toll on some of the trainees.</span><br />
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<span style="font-size: large;">Still, the distance was covered well within targeted pace for most of the Kingfishers, building up to peak readiness in 3 weeks before tapering for race day at end August.</span><br />
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<span style="font-size: large;"><b><i>The Kingfishers Have Ramped Up Their Speed Endurance Levels</i></b></span><br />
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<span style="font-size: large;"><b>Long Steady Run Photos By FatBird Rand</b></span><br />
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-51211140969852974752016-07-24T08:26:00.004-07:002016-07-24T08:26:32.099-07:00Week #2: Track Attack and Hilly Thrills<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><b><a href="https://www.facebook.com/FatBird.Kingfisher/" target="_blank">Ops Kingfisher</a></b> Week #2 had the Kingfishers launched their first track attack at the Stadium. For a number of Fatbirds who have experienced Team FatBird's speedwork sessions in the past, it was a refresh of the great moments of past. </span><br />
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<span style="font-size: large;">The trainees new to trackwork were just thrilled to be running about in the track in a structured fashion led by experienced Kingfisher Pacers.</span><br />
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<span style="font-size: large;">After a quick warm up and some activation drills, the Kingfishers established their speedwork base with a mile (1.6km) time trial. Their mile timings will be used as a guide to their paces for respective 400m and 800m interval sets, as well as set a reference point to determine speed improvements in the following weeks.</span><br />
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<span style="font-size: large;">The main menu of 4 x 800m sets were executed with great enthusiasm under the guidance of the group pacers. This was followed by 3-4 sets of 400m with shorter work:rest ratios which served to enhance the cadence as well as stride length, taxing the trainees' fast-twitch muscles for growth and development.</span><br />
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<span style="font-size: large;">There were many other runners of the public using the track, and a number of them joined in the fun chasing some of the Kingfisher groups for that added motivation. </span><br />
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<span style="font-size: large;">We completed the whole workout within 60min, and this was followed by cool-down stretches and core-work led by the Kingfisher Trainers.</span><br />
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<span style="font-size: large;">Training concluded at 8:45pm, leaving some time for the runners to share their experiences and feelings about their first track session with <b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b>, and it seemed all enjoyed the hard workout thoroughly.</span><br />
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<span style="font-size: large;">As they left the stadium, the Kingfishers were already looking forward to their next track session in a fortnight. Meanwhile, it is back to the hills for next week's Wednesday session.</span><br />
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<span style="font-size: large;">The weekend Long Steady Run (LSD) was a snappy menu of thriller hills at the Labrador Park 1.2km circuit. </span><br />
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<span style="font-size: large;">After a dynamic drills warm up, the Kingfishers proceeded on a 4km run at BaseBuild Pace and the respective Pace Groups led their runners on a 4-5 lap around the rolling hills circuit. </span><br />
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<span style="font-size: large;">It is always a love-hate challenging workout at the Labrador Hills segment, but the satisfaction of completing the required laps more than make up for the huffing and puffing, along with the 'heavy legs' feeling when climbing the double slopes.</span><br />
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<span style="font-size: large;">After the completion of the menu, we ran a shorter 3.5km back to SAFRA MF, with a good push atthe final 1.5km up along Henderson Road for good measure.</span><br />
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<span style="font-size: large;">The training rounded off with a good stretch down and ended off at 9:45am, to the delight of all the Ops Kingfisher participants.</span><br />
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<span style="color: lime; font-size: x-large;"><i>When the challenges get rough, the Kingfishers get tough!</i></span><br />
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<b><span style="font-size: x-large;"><a href="https://www.facebook.com/FatBird.Kingfisher/photos/?tab=album&album_id=1045745028796659" target="_blank">Wednesday</a> & <a href="https://www.facebook.com/FatBird.Kingfisher/photos/?tab=album&album_id=1047723528598809" target="_blank">Sunday</a> Photos By FatBird Onin</span></b><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-69073434313154452016-07-17T01:41:00.000-07:002016-07-17T01:41:47.158-07:00Strength & Speed Marathon Training - Kick Off<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><b><a href="https://www.facebook.com/FatBird.Kingfisher/" target="_blank">Operation Kingfisher</a></b>, an intensive 8-week structured half
marathon training program got off to a solid start from Labrador Park on
Thursday.</span></div>
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<span style="font-size: large;">The 15-session program will have its focus on strength
and speed with combination of hills and track workouts on weekdays and long
steady runs and optimal pace workouts on weekends to hone the speed endurance
capabilities of the Kingfisher participants.</span><o:p></o:p></div>
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<span style="font-size: large;">The first session on Thursday evening had the
participants segmented into 1:45h, 2:00h, 2:15h and 2:30h HM pace groupings
according to their respective goal race targets.</span><o:p></o:p></div>
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<span style="font-size: large;">A basebuild run of 1.5km to the top of Mt. Faber Hills
with 1.6km hills repeats was the highlight of the night's workout. The Kingfishers were impressive in their
enthusiasm for the challenging workouts with most completing 3-5 laps within
the alloted training time.</span><o:p></o:p></div>
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<span style="font-size: large;">Group 3 took a 1.5km run back at HM pace after the main
menu, while Groups 1 and 2 went by a longer route of 5.5km of rolling slopes to
make it strongly back to start point by 9:30pm.</span><o:p></o:p></div>
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<span style="font-size: large;">A good 10min stretch down was conducted by Trainer Jayson
to the satisfaction of the Kingfishers who gave their near max effort for the
workout. Their serious attitude to
training and tackling all the challenges put to them was impressive to say the
least, evident of experienced runners who are willing to do their best to get
optimal results.</span><o:p></o:p></div>
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<span style="font-size: large;">This was followed by a Long Steady Distance (LSD) this weekend at Parkland Green, ECP. The 13km distance, although short, was meant to set a faster pace for the Kingfishers to maintain their speed for a longer duration.</span></div>
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<span style="font-size: large;">All the groups did well to run at a range between 20s faster and their basebuild pace, and did some of them enjoy the cardio rush and enhanced pace challenged by the pacers. </span></div>
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<span style="font-size: large;">Although the distance was short relative to what many of the Kingfishers were used to in their longer (but slower) runs training for the full marathon, most of them appreciated this faster-paced session at Half Marathon intensity to reset their muscle memory and tune-up their cardio base for quicker timings for their target 21.1km at end of August.</span></div>
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<span style="font-size: large;">It was a good kickoff week for Ops Kingfisher overall, with the set targets achieved for both missions. Runners who are keen to ride these strength and speed workouts can register for this structured marathon training program <b><a href="https://www.jotformeu.com/61061153749353" target="_blank">HERE</a></b>!</span></div>
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<b><i><span style="color: lime; font-size: x-large;">The Kingfishers Are On Speedy Flight!</span></i></b></div>
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<b><a href="https://www.facebook.com/FatBird.Kingfisher/photos/?tab=album&album_id=1043670809004081" target="_blank"><span style="font-size: x-large;">Photos By FatBirds Rand & Onin</span></a></b></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-18041391602727814782016-05-13T23:15:00.002-07:002016-06-14T09:03:16.107-07:00Operation Kingfisher 2016<span style="font-size: large;">Looking for a speed and strength training program that will help you best your Half Marathon and 10k race timings at the upcoming Army Half Marathon, and other Q3 Marathon races?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhum37uQlsq8oQCjLEq3XTAV_RAMNg4r2VwFd2Ly4ZPZS8kxD5gOal46TALa8fkqVvF_V8AKRuBp_uktMls15PBSlK5i-lY6jgawj9UKo-iD_qOJOI5ZmCj2cHy-11yIF4k-xOy6CdKWXG_/s1600/OKF16v1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhum37uQlsq8oQCjLEq3XTAV_RAMNg4r2VwFd2Ly4ZPZS8kxD5gOal46TALa8fkqVvF_V8AKRuBp_uktMls15PBSlK5i-lY6jgawj9UKo-iD_qOJOI5ZmCj2cHy-11yIF4k-xOy6CdKWXG_/s640/OKF16v1.jpg" width="640" /></a></div>
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<span style="background-color: yellow; color: red; font-size: x-large; font-weight: bold;"><a href="https://www.jotformeu.com/61061153749353" target="_blank"><span style="color: red;">Registration Is OPEN!</span></a></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">This 8-Week structured training Program brings all together - an integration of the best for 10km and 21km training of </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">speed, hills, trails with optimal race pacing.</span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Structured Half-Marathon Training System comprising:</b></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• 8-week Team FatBird PowerFLIGHT Marathon Training Program</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Heart-Rate and Pace Training sessions</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Strength and Speed tune ups</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Weekday track/hill sessions and weekend long/pace </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">run sessions every week</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Isotonic/Recovery Drinks/refreshments</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Information and tips on Managing &amp; Preventing Running Injuries, Running Performance, Sports Nutrition</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• Equipping Discounts and Special Promotions on partner products.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">• eCertificates/Awards of completion/achievement</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><u>Training will begin on <b>14 July 2016</b></u> for successful applicants.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-weight: bold;"><br /><a href="http://tfb-opskingfisher.blogspot.sg/p/blog-page.html" target="_blank">Click HERE</a></span> for Training Dates/Schedules for your planning purposes.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">** Training mainly start/end from <b><span style="color: #3d85c6;">East Coast Parkway, Serangoon Stadium, Labrador Park, SAFRA Mt. Faber & </span></b><b style="text-align: -webkit-auto;"><span style="color: #3d85c6;">MacRitchie Reservoir Amenities Centre.</span></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: red;"><br /></span></b><span style="font-size: large;"><span style="font-weight: bold;"><a href="http://tfb-opskingfisher.blogspot.sg/p/page-2.html" target="_blank">Click HERE</a></span> for Frequently Asked Questions.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; text-align: -webkit-auto;">Please email to <b><a href="mailto:training@teamfatbird.com">training@teamfatbird.com</a></b> for any clarifications or queries.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.jotformeu.com/61061153749353" style="font-family: "Times New Roman"; font-size: xx-large; font-weight: bold;" target="_blank"><span style="background-color: yellow; color: red;">REGISTER For Training NOW!</span></a></span></div>
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<span style="color: #3333ff; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large; font-style: italic; font-weight: bold; text-align: center;">Running A Marathon? Follow Our Pace & Ace Your Race!</span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-68032590170003715402015-08-30T10:09:00.003-07:002015-08-30T10:09:38.845-07:00Week #6: The Longest Run<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDfG9owtjtmZvgp6cx_JQlhM3ysIn29F-IQQPJpZ7LOJxElq0QrNDtAxh5nPhVbubDatI9J0v6yibui7xYZ5XTyBtvBMiNCy11qAxMSdYYKCZTihNzBc7lrIIB1fXEqoYDlV5H49Sa25Q1/s1600/MAIN2s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDfG9owtjtmZvgp6cx_JQlhM3ysIn29F-IQQPJpZ7LOJxElq0QrNDtAxh5nPhVbubDatI9J0v6yibui7xYZ5XTyBtvBMiNCy11qAxMSdYYKCZTihNzBc7lrIIB1fXEqoYDlV5H49Sa25Q1/s640/MAIN2s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The warm and humid weather set the stage for the Kingfishers' longest training run at Mt. Faber. Because of the weekend OCBC Cycle event which had service roads to Parkland Green closed, we had earlier shifted our training to the Western Hills region.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The turnout for this longest run was markedly smaller, but those who showed up were really going for it all with the very challenging route of undulating slopes along Mt. Faber vicinity and then loops of Labrador Park-Keppel Marina repeats.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The groups ran off by 7:10am due to the long distances we had planned. By the time we entered Labrador Park, all had sufficiently warmed up to tackle the 6km repeats. Since a number of Kingfishers were new to the Keppel Marina area, the first 2 loop repeats offered a sense of relaxation from the scenic beauty of the marina waters flanked by condominiums and sailboats.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Optimal Pace was maintained for about 15km before slightly slowing down due to the heat beating down because of the unshaded access routes. Still, the Kingfishers did their best to maintain good form and posture to stride through in good pace.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Half Marathon Kingfishers took a short break after 2 loops before proceeding along Harbourfront back to SAFRA Clubhouse. The Full Marathoners gritted their teeth and continued on to complete another 1-2 loops worth of 6km repeats.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Optimal Pace gave way to Marathon Pace by the 20km mark as we were challenged by the blistering heat. Group 1 was able to continue on well with the front runners completing the full 4 loop course while a few others did 3-3.5 loop repeats.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Groups 2 and 3 did commendably well to complete at least 2.5-3 repeats in challenging heat conditions, before making way back to the end point for distances of 26-30km.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A couple of Kingfishers reported hitting the wall in the final 4-5km, indicative of the massive effort they put in to conquer the challenge at end. They recovered well after some rest and hydration, and completed the final km in good shape.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This was indeed one humongous challenge, made a lot tougher by the training area and route conditions. We were glad that all Kingfishers came back by the cutoff time, completing 21km-32km of long distance at Optimal Pace.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The regular cool-down stretching was conducted for the Half Marathon trainees and those that were back earlier, a great relief of all the pain and stresses of at least 2.5-3h time on our feet.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the longest run completed to our satisfaction, the Kingfshers will be taken through the tapering phase with 19km and 28km pace training next weekend. Till then, we will surely be RICE-ing from this morning's hard run in preparation for next week's training.</span><br />
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<span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Have Completed Their Longest Challenge!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.884950478209449.1073741853.112241812146990&type=3" target="_blank">Photos by FatBird Onin</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-15928581191390940972015-08-26T21:00:00.000-07:002015-08-26T21:00:04.577-07:00Week #5: Monster Hills Cruise Intervals<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl3qSOlShyphenhyphenpODOdKiI2b7ibJ1MmCJ2yeD1LJFjNcx7ALcizHPhAJlP0wIuriTGedOu5qJmDisIMpkKgM4wGFNCQQGcGimU_gp7UH8pBw6iRnx1gzlAm1HA9d8I6eM148nYblPEjCYk442Z/s1600/MAIN2s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl3qSOlShyphenhyphenpODOdKiI2b7ibJ1MmCJ2yeD1LJFjNcx7ALcizHPhAJlP0wIuriTGedOu5qJmDisIMpkKgM4wGFNCQQGcGimU_gp7UH8pBw6iRnx1gzlAm1HA9d8I6eM148nYblPEjCYk442Z/s640/MAIN2s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After 4 weeks of base building on road, trail and hills, the Kingfishers were in for a short but intense weekend #5 of hill intervals at the famous 'Monster Hills' segment that many have heard but not experienced.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A morning bout of dynamic activation drills warmup was conducted to wake those muscles and systems before we set off into the Northen Trail for 4km at Marathon Pace (MP). The crowd in the forest was not too thick in the morning, affording quite a smooth passage to our start point at the foot of the Ranger Station.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3zRcGAf1tB6ca9u5juo6xFhyqrdUWSWrMzIFoZ07-UlTv35OUFHFQ-BYnsEkKsNNVWEpbelddVJPUv18X5obePudJn8iL7Eh0QM_vAEdHcE7gtfpsFvngCfirdVk4cGzULs9P2oIxhyphenhyphen1d/s1600/MK4A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3zRcGAf1tB6ca9u5juo6xFhyqrdUWSWrMzIFoZ07-UlTv35OUFHFQ-BYnsEkKsNNVWEpbelddVJPUv18X5obePudJn8iL7Eh0QM_vAEdHcE7gtfpsFvngCfirdVk4cGzULs9P2oIxhyphenhyphen1d/s640/MK4A.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The respective groups were dispatched to do 3-5 sets of 2km rolling hills with rest intervals of 2-3min. The first 2 sets were executed strongly on 'fresh' legs but by the 3rd set, there were some walking as the hills took their toll on our legs.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Still, most of the Kingfishers, many who were experiencing this particular workout for the very first time, gamely kept to their prescribed Optimal Pace (OP) targets. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There were easily 5-6 upslopes in each set, a number which were of 45 degrees gradient, added to the burn of the legs and providing good challenges to the trainees in terms of keeping their form while sustaining steady paces.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It was evident in the faces of the Kingfishers that they were taking this training very seriously, with nary a smile while tackling the upslopes and concentrating on recovery on the downslopes, ever ready to meet the next upslope again with gumption and grit.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The sense of satisfaction could be seen in the trainees' faces when they have finally completed their 3-5 set requirements, albeit drenched in perspiration caused by the rather humid morning weather.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">After the Cruise Interval workout, there was still the 4km trail run back to MR Amenities Centre to wrap up the whole training menu. By then, all resources that remained in the tank were summoned to keep MP and maintain form.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A good round of cool down stretching was conducted by Kingfisher trainers to ease off those tired muscles after the hard workout, clearing the lactate wastes for the happy bunch of Kingfishers to round off a great workout session.</span></span><br />
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<span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Survived Monster Hills</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/ChuaMengKiat/media_set?set=a.10206586324951607.1073741885.1076213800&type=3" target="_blank">Photos by FatBirds Meng Kiat & Onin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-26759378203452384432015-08-19T01:34:00.000-07:002015-08-23T07:07:21.883-07:00Week #4: Trails & Rolling Hills<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKg9sL3YeNR8RJmuwyGIGz0wJK-cMoNT_paSuWFVysHsrqP5xZUGR5Jn38J-JFaFBVtgw5wqCXVstYMbfv9DWr43cK2XC7lk1ZUVxekNVqcRFmfLLCJOD3cn8CuMXnoK7ow4OCQfW1jHT7/s1600/MAIN2s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKg9sL3YeNR8RJmuwyGIGz0wJK-cMoNT_paSuWFVysHsrqP5xZUGR5Jn38J-JFaFBVtgw5wqCXVstYMbfv9DWr43cK2XC7lk1ZUVxekNVqcRFmfLLCJOD3cn8CuMXnoK7ow4OCQfW1jHT7/s640/MAIN2s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Week 4's long run was held at MacRitchie Reservoir (MR) Park for the trails and rolling hills package, which is one of the tougher challenges in the FatBird Training Operations.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The weather was rather humid and warm, but that did not deter the Kingfishers from breaking into the Northern Trails at Marathon Pace (MP). The 4km initial stretch of trail always give the runners a good jolt from the morning slumber and set the tone for the tougher challenge ahead.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Kingfishers by now have a sufficiently good enough base to tackle the first 10km of the run no less, mostly running cautiously at prescribed pace, hoping to complete the full training distances of 17km (HM) and 28km (FM) in good form.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathon (HM) Kingfishers turned at the OUTR/UPR main gate to return back along the slopes and hilly terrain of MR. Led by their experienced trainers, the Kingfishers were determined to get the morning's workout goals checked to build up their confidence for the next 2 training sessions ahead.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Full Marathoners (FM) proceeded on to do the second part of the menu, comprising of the famous rolling hills and aircond road inside Upper Peirce Reservoir (UPR). The slopes were useful to drive up the intensity and heart rates of the trainees, as well as allowing them to learn how to recover from each hill climb so as to sustain good paces throughout.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Groups 1-3 had a good time torching the slopes and in the process burned off their fair share of calories. As the run continued on, the heat from the sun added to the intensity and challenge, making the workout harder than ever.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The runners which survived the UPR onslaught were happy to coast along OUTR all the way to LPR, before hitting yet another round of slopes at SICC and Northern Trail. By then, the legs were weaker from the hard work earlier, and the glycogen tanks were running pretty low as well.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Completing the final 4km back along Northern Trail taxed the runners to the max, providing the much needed physical and mental stretch which will strengthen the Kingfishers' marathon base. After this, trainees would find running on roads and more gentle slopes easier to conquer and ability to sustain higher speed at lower heart rates would be a reality for most.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All the Kingfishers completed the challenge within regulation time of 220min, and from their tired faces, we could see the the tinge of happiness and pride at completing such a challenging workout. This confidence will see them through in the upcoming weeks of training through to race day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the 17km and 30km long trails and hills menu done and dusted, the Kingfishers look forward to Week 5's menu of cruise intervals at Monster Hill an Week 6's longest distance run (21km, 35km) before entering the tapering and consolidation phase.</span><br />
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<span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Survived Week 4's Trails & Hills Blaster!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.878722505498913.1073741852.112241812146990&type=3" target="_blank">Photos by FatBird Chin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-38769702264780033842015-08-09T03:39:00.002-07:002015-08-09T03:39:15.857-07:00Week #3: Base build rocking with rolling hills<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpvFC41ydAUVZYy_NNjaeWBSa6hE8G_2p7-CxrVXpZoWirV10WOAe3Prjct3XcZS8ftN7Ao57G40Zj0x-hCFfGQI7MJm2a3hm8y9hF4PHYLgW7wdVK_uxoJCGMvDiEroOcj4X2qXTPF15p/s1600/MAIN1s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpvFC41ydAUVZYy_NNjaeWBSa6hE8G_2p7-CxrVXpZoWirV10WOAe3Prjct3XcZS8ftN7Ao57G40Zj0x-hCFfGQI7MJm2a3hm8y9hF4PHYLgW7wdVK_uxoJCGMvDiEroOcj4X2qXTPF15p/s640/MAIN1s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the first 2 weeks of getting up to speed on their foundation, the Kingfishers came to Mt. Faber and Labrador Park for a bout of rolling hills repeats executed at Marathon Pace (MP).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">After the rage of pre-dawn showers, the skies cleared by 6:00am bringing in cool winds for a nice atmosphere to do the long run at MP. This morning was also the celebrations of Singapore's National Day along with her 50th birthday (SG50) - a Golden Jubilee weekend.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Because of the super long holiday weekend, the turnout of the Kingfishers was muted, but still the committed ones appeared, so determined to get the training workout in to strengthen their Marathon base as well as to burn those holiday excesses (FATS) :)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Sydney Marathon participants also came for their first tune-up run which they blazed through their Half Marathon routine in good form. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The respective pace groups started off after the briefing and ran a 4km into the depth of Labrador Park, before running the 2.2km Figure-8 hill repeat (3 times for HM, 6 times for FM) maintaining Marathon Pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It might be due to the good weather, the Kingfishers were 'killing' the slopes and making no excuses for their good paces through the rather challenging hill workout routine, with only a couple of participants not completing their required 6 loops.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">With the main menu sorted out within regulation time, the HM Kingfishers were able to return to the SAFRA Clubhouse early for a good round of stretches conducted by the trainers. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The FM Kingfishers too finished their required routine with regulation time and headed strongly for another 4km back to Clubhouse, conquering more rolling hills along the way.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Groups 1 and 2 trainees took a quick break at the ClubHouse (23km mark) before proceeding to complete the morning's requirement with a 5km loop round Henderson Rd-Telok Blangah Way in slightly slower pace than MP.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Training completed before 11am, leaving us with some time to wash up and catch up on the morning's training. Next week, we will be doing hills and trails over 16km and 30km distances in our progression towards the 21km and 35km peak training distances over the next few weekends.</span></span><br />
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<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Are Looking Great!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.875696982468132.1073741851.112241812146990&type=3" target="_blank">Photos by FatBird Chin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-72459041489661851122015-08-01T22:53:00.005-07:002015-08-02T00:04:31.889-07:00Week #2: Progressive basebuild at Sports Hub<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4OgKyBR7QnyzUssgfooIhrQKRWrxzQtEwwVS1Yg3sKEGJrGnxDFfuFySiBMeLkcNQN6HnQHlpM8S45dG61YUnYbt-ilSmQPDTCxobZq_4JHh_YB8rV1zxZt7Cm-GvA9x28pR00J2YYhKS/s1600/MAIN1s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4OgKyBR7QnyzUssgfooIhrQKRWrxzQtEwwVS1Yg3sKEGJrGnxDFfuFySiBMeLkcNQN6HnQHlpM8S45dG61YUnYbt-ilSmQPDTCxobZq_4JHh_YB8rV1zxZt7Cm-GvA9x28pR00J2YYhKS/s640/MAIN1s.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kingfishers met up at the Sports Hub for Week 2's LSD in what turned out to be cool weather for a nice run along the Gardens By The Bay and Marina Bay Sands. The turnout was smaller than the first session as most of the trainees had plans for the weekend's ASICS and 2XU Runs.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Under the guidance of the experienced FatBird Trainers and Pacers, the Half Marathon and Full Marathon participants were led in separate pace groupings of 2hr, 2:15h, 2:30h for the HM and 4:00h, 4:30h, 5:00h for the FM.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">At basebuild pace, the trainees found it comfortable to keep up with their respective groups, with a few even going to the front to keep to their slightly faster paces. The earlier drizzle cooled the route down, making the training run easier and more enjoyable.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the HM trainees U-turn at the Helix Bridge for their 14km requirement, the FM went on to the Promontory before turning back towards Gardens By The Bay and then back to Tanjong Rhu bridge for a second smaller loop to complete 24km.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The skies were cloudy throughout the run, resulting in some fast times recorded, although we are still in the early stages of the program. The trainers conducted a group stretching post-run which was enjoyed and appreciated by the training group.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The entire training ended on a high note ahead of schedule, leaving all to have a good wash up, chit-chat and sharing of tips, including information of the two runs this weekend.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Next week will see the Kingfishers going to the Western Slopes for some strength and speed endurance buildup, which will serve them well ahead of the pace training in the second half the program.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.872416092796221.1073741850.112241812146990&type=3" target="_blank">Photos by FatBird Chin, Onin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-41317711755017877582015-07-26T20:54:00.000-07:002015-07-31T20:54:34.952-07:00Kingfishers off to a great start<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="http://www.opskingfisher.com/">Operation Kingfisher</a></b>, 8-week structured marathon training program for participants of Straits Times Run, Sydney, OSAKA and KL Marathons, got off to a smooth start in nice weather.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The group of Kingfisher trainees, many of whom are returning participants of past <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">FatBird</a></b> training programs who have done very well in recent races, were given a warm welcome and training briefing before launching into our first basebuild long run from Parkland Green, ECP.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The cool and windy weather made for very comfortable running, at least for the first 5-8km. The respective pace groups settled into their zones quickly and were soon interacting and chatting amongst themselves.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">At the Fort Road U-Turn, the groups of Kingfishers clapped and encouraged one another as they passed, with high energy and spirits. The Basebuild Pace for the initial weeks will ensure all have a good chance to progressively and safely build up strength and speed for advancement into the Marathon and Optimal pace training in later weeks of the program.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There was a noticeable group composition this time around with many more trainees in Groups 1 and 2, and less Kingfishers in Groups 3 and 4 - an indication that many are setting their sights for better performances and timings, which bode well for the progress of the FatBird marathoners.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The HM Kingfishers turned back earlier for a 12km distance, while the FM moved on at steady paces towards Sailing Centre and then NSRCC, before turning back to Parkland Green for 21km.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The majority of trainees made it by the cutoff timing (a maximum allowable training time for each session to prevent over-training and injury resulting from excessive stresses), avoiding most of the sun's heat.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a smooth kickoff session for all, thanks in part to the good weather as well as the dependable and experienced <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">FatBird</a></b> trainers and pacers which guided and provided encouragement to all Kingfisher trainees.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We advance into week 2 with another basebuild run, albeit with distances increased progressively, before upping the ante to marathon pace from weeks 3-5 with incremental distance coverage.</span><br />
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<a href="http://1.bp.blogspot.com/-ML2WF93SigY/VbS1pWWLoaI/AAAAAAAAlY8/NJ-40HuqFrw/s1600/C8E.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://1.bp.blogspot.com/-ML2WF93SigY/VbS1pWWLoaI/AAAAAAAAlY8/NJ-40HuqFrw/s640/C8E.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For those who are interested to join the program, we still have limited training slots available for 10km, Half Marathon and Full Marathon - Details &amp; Registration for training can be found <b><a href="http://www.opskingfisher.com/">HERE</a></b>!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Flight OKF015 Off To A Smooth Journey</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.869463146424849.1073741849.112241812146990&type=3" target="_blank">Photos By FatBird Chin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-5660151177480323942015-06-25T20:08:00.000-07:002015-07-06T21:49:04.814-07:00Operation Kingfisher 2015 Is Here!<span style="font-size: large;">Looking for a speed and strength training program that will help you best your Full Marathon, Half Marathon and 10k race timings at the upcoming <b>Straits Times Run</b>, <b>Sydney </b>and <b>OSAKA</b> Marathon races?</span><br />
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<span style="color: red; font-size: x-large; font-weight: bold;">Registration Opens!</span></div>
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<span style="color: red; font-size: x-large; font-weight: bold;"><a href="http://www.opskingfisher.com/p/register.html" target="_blank"><span style="background-color: yellow; color: red;">CLICK TO REGISTER NOW!</span></a></span></div>
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<span style="font-size: large;"><b style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;">The Wait Is Over!</span></b><span style="font-family: Arial, Helvetica, sans-serif;"> Registration for </span><a href="http://www.opkingfisher.com/" style="font-family: Arial, Helvetica, sans-serif; font-weight: bold;" target="_blank">Operation Kingfisher 2015</a><span style="font-family: Arial, Helvetica, sans-serif; font-weight: bold;"> , </span><span style="font-family: Arial, Helvetica, sans-serif;">8</span><span style="font-family: Arial, Helvetica, sans-serif;">-week PowerFLIGHT</span><sup style="font-family: Arial, Helvetica, sans-serif;">TM</sup><span style="font-family: Arial, Helvetica, sans-serif;"> Structured Marathon training program to prepare runners for Q3 local and overseas marathon races (Sydney, OSAKA Marathons) </span><span style="font-family: Arial, Helvetica, sans-serif;">OPENS!</span></span></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">This 8-Week structured training Program brings all together - an integration of the best for 10km, 21km and 42km training of </span><span style="font-family: Arial, Helvetica, sans-serif;">speed, hills, trails with optimal race pacing.</span></span></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><b>Structured Half-Marathon Training System comprising:</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">8-week Team FatBird PowerFLIGHT™ Half Marathon Training Program.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">8 Heart-Rate &amp; Paced Long Run sessions.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4-Weekday optional sessions &amp; 1 weekend group run session weekly</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Training runs led by experienced marathoners and pacers</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Information and tips on Running Performance, Sports Nutrition, Managing Injuries.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Isotonic/Recovery Drinks/refreshments</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• A NB "OPERATION KINGFISHER" FINISHER singlet for trainees who meet minimum attendance requirements (4 weekend sessions attendance)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Equipping Discount on selected Partner products.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">• </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">eCertificates/Awards of completion/achievement. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>Training will begin on <b>26 July 2015</b></u> for successful applicants.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="font-weight: bold;"><a href="http://www.opskingfisher.com/p/blog-page.html" target="_blank">Click HERE</a></span> for Training Dates/Schedules for your planning purposes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">** Training mainly start/end from <b><span style="color: #3d85c6;">East Coast Parkway, Labrador Park, SAFRA Mt. Faber &amp; </span></b><b style="text-align: -webkit-auto;"><span style="color: #3d85c6;">MacRitchie Reservoir Amenities Centre.</span></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: red;"><br /></span></b><span style="font-size: large;"><span style="font-weight: bold;"><a href="http://www.opskingfisher.com/p/page-2.html" target="_blank">Click HERE</a></span> for Frequently Asked Questions.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Please email to <b><a href="mailto:training@teamfatbird.com">training@teamfatbird.com</a></b> for clarifications and enquiries.</span></span></div>
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<span style="color: red; font-size: x-large;"><b><br /></b></span><a href="http://www.opskingfisher.com/p/register.html" style="font-weight: bold;" target="_blank"><span style="background-color: yellow; color: red; font-size: x-large;">REGISTER FOR TRAINING HERE!</span></a></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-88486184597691085062014-08-31T06:09:00.000-07:002014-09-07T06:09:51.882-07:00Army Half Marathon 2014 - Mission Accomplished!<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-WBl0DSyDVFw/VAMFHHRa4yI/AAAAAAAAjQA/Gg2HtWtzG4s/s1600/MAIN0B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WBl0DSyDVFw/VAMFHHRa4yI/AAAAAAAAjQA/Gg2HtWtzG4s/s1600/MAIN0B.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a solid 6 weeks of training with hill repeats and runs, track and speedwork, tempo and cruise intervals and paced runs through to 21km, the Kingfishers were all roaring to do their best and set some records at the <a href="http://www.safra.sg/Participate/Singapore-Bay-Run.aspx" target="_blank">SAFRA Singapore Bay Run &amp; Army Half Marathon 201 (AHM14)</a>.</span><br />
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<a href="http://3.bp.blogspot.com/-H94XqdkOjvI/VAMFGvHWauI/AAAAAAAAjP4/9CgNHhFaa5U/s1600/PRE1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-H94XqdkOjvI/VAMFGvHWauI/AAAAAAAAjP4/9CgNHhFaa5U/s1600/PRE1.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After last year's route bottlenecks and dimly-lit areas causing slowdown and stoppages to the runners, SAFRA conducted recce runs to receive feedback from the SAFRA Running Club and <b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b> early to refine the route for a much improved race experience - and the runners were not disappointed this morning, with potential choke points being re-routed, dim areas like the Gardens and Tanjong Rhu areas well-lit and running passages wider and clearer for a much smoother passage.</span><br />
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<a href="http://1.bp.blogspot.com/-aYIwpb9bnhE/VAMIkJLrWcI/AAAAAAAAjQY/mNFSZhFZ9dY/s1600/RV1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-aYIwpb9bnhE/VAMIkJLrWcI/AAAAAAAAjQY/mNFSZhFZ9dY/s1600/RV1.jpg" height="426" width="640" /></a></div>
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<a href="http://3.bp.blogspot.com/-1gTUKxPaU5k/VAMIjfMAGOI/AAAAAAAAjQU/dzFjMDpExCM/s1600/RV2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-1gTUKxPaU5k/VAMIjfMAGOI/AAAAAAAAjQU/dzFjMDpExCM/s1600/RV2.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kingfishers RV'ed at 4:00am at the Esplanade Amphitheatre in their smart race gear, looking in great condition. We conducted a mini group warm up and dynamic activation for those who were present and by 4:30am, we had taken a couple of nice group photos and moved into the start corral as a team.</span><br />
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<a href="http://1.bp.blogspot.com/-WlZXz_0SKd4/VAMI4BBX0SI/AAAAAAAAjQk/eIcAcGLhupI/s1600/START2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WlZXz_0SKd4/VAMI4BBX0SI/AAAAAAAAjQk/eIcAcGLhupI/s1600/START2A.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Although some runners thought it was <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> who would be officially pacing for the AHM14, it was actually the runners from SAFRA Running Club forming the large contingent of Half Marathon (HM) Pacers. Some of our FatBird trainers and pacers were on hand to run along with our Kingfishers to provide encouragement and motivation too.</span><br />
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<a href="http://3.bp.blogspot.com/-9qZBF6LJdlM/VAMOH_NO0UI/AAAAAAAAjSA/Ym6xf5nsB2g/s1600/Chin_Start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-9qZBF6LJdlM/VAMOH_NO0UI/AAAAAAAAjSA/Ym6xf5nsB2g/s1600/Chin_Start.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The weather at the start was a tad humid, but it got cooler as the crowd spread out after the flagoff at 5:00am. As expected, a large race like the AHM will always be a little congested with many runners, but we had sufficient space this time as the passages are wider. By 3km, we were into the groove and moving ahead quite steadily.</span><br />
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<a href="http://2.bp.blogspot.com/-2VEmq5RZqP4/VAMNo5WHKdI/AAAAAAAAjRw/2REUgIm59V8/s1600/Chin_Pacer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-2VEmq5RZqP4/VAMNo5WHKdI/AAAAAAAAjRw/2REUgIm59V8/s1600/Chin_Pacer.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As the Pacers did not have their balloons on time, it was quite hard to spot them from the distance - fortunately they were in large enough groups to be seen as we neared them. Still, our <b><a href="http://www.opkingfisher.com/" target="_blank">Kingfishers</a></b> were trained to manage their own Optimal Paces and run to their respective Race Plans.</span><br />
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<a href="http://4.bp.blogspot.com/-ZFOSfny6DEA/VAMNo9uQQUI/AAAAAAAAjRo/N7tapP4qZko/s1600/Chin_Runners1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-ZFOSfny6DEA/VAMNo9uQQUI/AAAAAAAAjRo/N7tapP4qZko/s1600/Chin_Runners1.jpg" height="426" width="640" /></a></div>
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<a href="http://4.bp.blogspot.com/-cKk3ScmaYzg/VAMNoz6p5rI/AAAAAAAAjRs/NVH3x45BIDs/s1600/Chin_Runners2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-cKk3ScmaYzg/VAMNoz6p5rI/AAAAAAAAjRs/NVH3x45BIDs/s1600/Chin_Runners2.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The first half of the race went pretty smoothly, with ample hydration points and some music and cheerleaders especially along the quieter Marina Barrage and Gardens By The Bay. The momentum was fluid with the runners quite well spread out - at least for those aiming for 2:15h and below, there were not many walkers seen. Also, because first light was not out, the number of runners taking selfies and photos were markedly diminished, again minimizing blockages to the running paths.</span><br />
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<a href="http://3.bp.blogspot.com/-HkS8M5v98js/VAMOeXCxdrI/AAAAAAAAjSM/jQx6lWpnn_Q/s1600/MK1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-HkS8M5v98js/VAMOeXCxdrI/AAAAAAAAjSM/jQx6lWpnn_Q/s1600/MK1.jpg" height="426" width="640" /></a></div>
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<a href="http://4.bp.blogspot.com/-QLpg80p2dW0/VAMJm5FN-mI/AAAAAAAAjQs/QQeVpRBVMtI/s1600/POST1B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-QLpg80p2dW0/VAMJm5FN-mI/AAAAAAAAjQs/QQeVpRBVMtI/s1600/POST1B.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We were able to sustain a good pace, and as practiced during training, a number of us popped a gel after 1hr or 11-12km of running for a sustainable race pace in the second half. Other than a couple of sharper U-turns, the next 10km to the finish was smooth going for many of us. As we neared the finish line at the Padang, we could hear cheers coming on for the Half Marathoners as well as the start of the 10km race on the opposite side of the Esplanade Bridge.</span><br />
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<a href="http://1.bp.blogspot.com/-qxS--pGV8yE/VAMJnKdKkVI/AAAAAAAAjQw/6GNhMilwOHY/s1600/PODIUM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-qxS--pGV8yE/VAMJnKdKkVI/AAAAAAAAjQw/6GNhMilwOHY/s1600/PODIUM.jpg" height="640" width="426" /></a></div>
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<a href="http://1.bp.blogspot.com/-m0isij_E7Ok/VAMKp6qFDOI/AAAAAAAAjRY/DeFzdIOorYI/s1600/POST2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-m0isij_E7Ok/VAMKp6qFDOI/AAAAAAAAjRY/DeFzdIOorYI/s1600/POST2A.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The atmosphere was great as we ran into the finishing chute with our arms raised high for a happy finish. Many of the Kingfishers recorded good timings and Personal Bests (PB). We had 3 Kingfishers who placed top 10 in their respective categories - Congratulations to Kingfisher Mabel (2nd Women's Open), Kingfisher Ngee Hung (7th Men's Veteran), Kingfisher Cher (4th Women's Open, although due to chip timing fault, she could not claim her rightful prize at the end).</span><br />
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<a href="http://2.bp.blogspot.com/-sc_CW5pFKIg/VAMKMUNL5HI/AAAAAAAAjRE/Tqh6XzzsAY8/s1600/POST3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-sc_CW5pFKIg/VAMKMUNL5HI/AAAAAAAAjRE/Tqh6XzzsAY8/s1600/POST3.jpg" height="426" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-YlUttXqOPmw/VAMOeJYeuFI/AAAAAAAAjSI/VX9EfHgd0e0/s1600/SUATHAR2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-YlUttXqOPmw/VAMOeJYeuFI/AAAAAAAAjSI/VX9EfHgd0e0/s1600/SUATHAR2.jpg" height="480" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This year's route distance was spot on compared with than last year's shorter course - More Kingfishers and runners have actually scored much better race paces and may even record PBs factoring this additional distance in.</span><br />
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<a href="http://4.bp.blogspot.com/-1Wf436wTb4Y/VAMKpPDPeMI/AAAAAAAAjRU/mmXdxAWbTbU/s1600/POST2B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-1Wf436wTb4Y/VAMKpPDPeMI/AAAAAAAAjRU/mmXdxAWbTbU/s1600/POST2B.jpg" height="426" width="640" /></a></div>
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<a href="http://4.bp.blogspot.com/-JOaaQJ_aRL4/VAMKM_VzAUI/AAAAAAAAjRI/IJbQhWNsa_M/s1600/POST6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-JOaaQJ_aRL4/VAMKM_VzAUI/AAAAAAAAjRI/IJbQhWNsa_M/s1600/POST6.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After collecting the well deserved finisher tee-shirt and medal, the Kingfishers gathered at our usual post-race spot near the Tan Kim Seng fountain. Lots of happy faces and congratulatory handshakes, and of course, victory photos and jump shots. </span><br />
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<a href="http://2.bp.blogspot.com/-sSKphQVnmA0/VAMJmwrR4FI/AAAAAAAAjQ0/cRYPgDZ6cLY/s1600/MAIN1s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-sSKphQVnmA0/VAMJmwrR4FI/AAAAAAAAjQ0/cRYPgDZ6cLY/s1600/MAIN1s.jpg" height="300" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Overall, it was a well organized <b><a href="https://www.facebook.com/SSBRAHM" target="_blank">AHM14</a></b> and a good set of results and performances for the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b> and <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">FatBird Runners</a></b>. Special mention and thanks to the AHM14 organizing committee for involving Team FatBird in their route planning and incorporating the inputs for a much better route and accurate distance.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Soared At The Bay!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>Facebook Photos from FatBirds <a href="https://www.facebook.com/media/set/?set=a.723408774363621.1073741848.112241812146990&type=1" target="_blank">MK</a>, <a href="https://www.facebook.com/ck.chin8/media_set?set=a.10204718835715266.1073741972.1367900066&type=1" target="_blank">Chin</a>, SuatHar</b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-3931976855707451202014-08-27T22:30:00.001-07:002014-08-28T04:45:36.554-07:00The Finale Tempo<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDYKq710v9blT5tw2nkkS3IpxkjhuVYckZ33HGG4Bp2dCLKsJ7YBad68GoZBEXzFKd-WFsvFq0TSCtKX7oYwnRpeS2izELtOKDK03PabQIkFmWouVQnGZtThJaMu6qRNVbXdaw8MtoaBdd/s1600/UP1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDYKq710v9blT5tw2nkkS3IpxkjhuVYckZ33HGG4Bp2dCLKsJ7YBad68GoZBEXzFKd-WFsvFq0TSCtKX7oYwnRpeS2izELtOKDK03PabQIkFmWouVQnGZtThJaMu6qRNVbXdaw8MtoaBdd/s1600/UP1.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">To maintain peak form for this Sunday's <b><a href="http://www.safra.sg/Participate/Singapore-Bay-Run.aspx" target="_blank">Army Half Marathon (AHM)</a></b>, this evening's finale session of Ops Kingfisher was mapped to a tempo paced run of 10km, with the final 1-2km going back to HM pace.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRsw56b0vvZJe-mmeUyl308C6XOaFS2ZHzu6_Pby8XrNXcdeisFfQu6ZtdhnvuriZ3x1ofoBLFW7KUbeQOBnp31Nxz0xVTKtWkNJF4x_qfGn07Fwid45cetFwSOflBp-UacOzad1GZoPk8/s1600/UP4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRsw56b0vvZJe-mmeUyl308C6XOaFS2ZHzu6_Pby8XrNXcdeisFfQu6ZtdhnvuriZ3x1ofoBLFW7KUbeQOBnp31Nxz0xVTKtWkNJF4x_qfGn07Fwid45cetFwSOflBp-UacOzad1GZoPk8/s1600/UP4.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The turnout was quite good as a few had come by to pick up their Kingfisher race singlets as well as to enjoy the touted scenic route we would be doing.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg64v3Gsq98va3dAVoR5Qfs7m_rt87vwVNK4yBSwsfwmttt1g98HY2eCz06d2nFHXrEp0T-rlS7q8xzIjohg5W41LemIUJbghOLDrYkFazFy_rP5L2Vstvqq0OWh35b3_iV1e7voXXmKhpj/s1600/10572043_722413007796531_5017397999551988437_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg64v3Gsq98va3dAVoR5Qfs7m_rt87vwVNK4yBSwsfwmttt1g98HY2eCz06d2nFHXrEp0T-rlS7q8xzIjohg5W41LemIUJbghOLDrYkFazFy_rP5L2Vstvqq0OWh35b3_iV1e7voXXmKhpj/s1600/10572043_722413007796531_5017397999551988437_o.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the routine dynamic activation, the respective groups took off at the prescribed pace of HM Pace less 30s for 10km along pretty flat terrain. The 3km stretch of Depot and Alexandra Rds were ran well, bringing up the heart rates to TempoBird range.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">After crossing over to Labrador/Berlayer Creek, the beautiful stretch of boardwalk led us into the serene and lighted Keppel Marina. There were not too many runners this evening, giving our Kingfishers clear access to maintain their prescribed paces without too much trouble.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The stretch around mini Keppel Island perked up our senses with the pretty yachts and boats against the silvery light of the moon. The cool breeze provided us more energy to maintain the rather hard pace, and all of us made it back to Berlayer Creek for our technical water break.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">By the time we headed out of Labrador Park and at the junction of Telok Blangah Road/Henderson Road, we had covered 10km of sustained tempo pace - a real achievement for most of the Kingfishers as they rarely run these type of workouts on their own. Moreover, it provided a good indicator of the high readiness levels of the Kingfishers, which will see us through this Sunday morning.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The remaining 1.5km up Henderson Road were executed at HM pace to recover as well as to pare down the effort and intensity so as not to over-stress the legs. Back at the Clubhouse, a good 10min cool down stretch served to ease any tension and tightness before calling a close to Ops Kingfisher by 9:00pm.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b> would like to congratulate all Kingfishers for sticking it out and completing the intensive 6-week (12 group training sessions) training program with commitment, perseverance and good work ethics. We are confident of a good race by all Kingfishers, and would like to wish all participants a tip-top outing at the AHM this Sunday.</span><br />
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Watch For The Kingfishers At The Bay!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.722412771129888.1073741847.112241812146990&type=1" target="_blank">Photos by FatBird MK</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-91452532300157066432014-08-24T09:34:00.001-07:002014-08-24T09:34:09.318-07:00Finale Long Paced Run<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZSxenFX8mvL-OWAD_zt7klDgqyAbWLCK5RiOSXNWwnHm27WpYrrySG-rjFy0fWtHizrb2tIFhW8VodCbrfA-6j_KoI4sM9iuzp3RTxJqacRdzxq_tVfXqeSfVRkPnDdm1lZVBQR8xza0v/s1600/NH1A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZSxenFX8mvL-OWAD_zt7klDgqyAbWLCK5RiOSXNWwnHm27WpYrrySG-rjFy0fWtHizrb2tIFhW8VodCbrfA-6j_KoI4sM9iuzp3RTxJqacRdzxq_tVfXqeSfVRkPnDdm1lZVBQR8xza0v/s1600/NH1A.jpg" height="480" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With just a week to race day, the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b> got together for one final long run at Optimal Pace to tune up for the Half Marathon race on Aug 31. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kingfishers were early to collect their Kingfisher finisher singlets which signified their qualification of reasonable attendance at the full training program. This year's colours were a mixed range, which suited most of the runners to a tee, and together we appeared as a kaleidoscope of running colours :D</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The respective groups carried out their pre-run routine of dynamic warm up and drills, before a quick brief of the AHM route was given to highlight certain potential 'choke' points and 'slow-down' areas at U-turns.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Most of the groups went for a paced 15km optimal paced run to test out all their systems as well as level of sustainability of pace for their respective target completion timings. The rather cool weather made for easier running as the first half of the journey was covered in a lightly quicker pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a short technical halt at the Sailing Centre, the Kingfishers kept up with their paces mostly, all the way to the end point. ECP was indeed busy with many other runners, including a large walking group led by ESM Goh Chok Tong. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We were able to weave through the thick crowd and kept with our optimal paces all the way back to The Playground. A few runners reported niggles as well as some who were glycogen-depleted quite early due to inadequate pre-run fuel up. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All these minor injuries and pre-race routines would need to be resolved and fine-tuned over the remaining few days - still in time for race day without too much of an issue. The Kingfishers will be going into next week's race with good confidence of easy completion, with PBs and better race timings a real possibility if all systems go smoothly.</span><br />
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Are Race Ready!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.721013741269791.1073741846.112241812146990&type=1" target="_blank">Facebook Photos from FatBird Nicholas</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-70621947246566020112014-08-20T11:16:00.000-07:002014-08-20T11:16:47.492-07:00Track Mania<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With less than 10 days to D-Day, <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">The Kingfishers</a></b> put in their final track session to get a necessary speed endurance check. Although it is close to race day and the runners are peaking well, we are still doing maximum volume with retained intensity to ensure that the runners have 'speedy' legs to work with in the next few weeks.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">After the dynamic drills and mile run done, the main course of 4 x 4 was served. The respective pace groups under the guidance of their trainers and timekeepers went through the 2 sets of 4 x 800m repetitions like clockwork, moving on/off track with smooth exchanges and active rests for the first set, and advancing to 'floats' in between repetitions for the second set.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">All in, 8-10 sets of 800s were completed with good sustainable paces by the Kingfishers, who were pleased with their ability to sustain competitive paces with very short or no rest intervals. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the firm speed base established, the Kingfishers will put in a final long run this weekend to establish Optimal Pace for 80% of race distance before doing a mini taper for the AHM on Aug 31.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">In the remaining 10min before the stadium lights went off, we were able to put in a good round of static stretches to ease those 'tightness' and provide a reconditioned state for the coming weekend's training run.</span></span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Are Speed Enabled!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.719446641426501.1073741845.112241812146990&type=1" target="_blank">Facebook photos by FatBird MK</a></b></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-3628564962740108682014-08-17T07:14:00.000-07:002014-08-17T07:15:37.812-07:00Kingfishers' Time Trial<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After weeks of training up, the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b> were set to put to test all of 21km at Optimal Pace. The cloudy skies and relative cool weather presented nice conditions for running, although not quite the pre-dawn hour of 5am which will be the actual race start timing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the pre-run routines of warming up and muscle activation, the Kingfishers set off with one objective in mind - to sustain Optimal Pace for as long as possible, best till the full 21.1km.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The paces were kept steady, and with the trainers and pacers showing the way, the Kingfishers ran a good 12km to the NSRCC where a short technical halt was called. The runners looked strong as they covered km by km with clockwork precision, making adjustments to get back in pace whenever minor disruptions or 'run-arounds' had to be managed.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the lower glycogen stores, some Kingfishers popped in a Powergel to keep their sustained paces all the way to the finish. The cool weather and group pacing helped to keep the runners' spirits high as they advanced ever closer to the end point back at The Playground @ Big Splash.</span></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Most of the mid-pack runners felt a need to stave off the pace from the 15-17km marks, either due to the 'fuel tanks' running low or 'electrolyte hunger pangs' creeping in to cause slowing legs and rising heart rates. </span><span style="font-family: Arial, Helvetica, sans-serif;">With the encouragement of the trainers, pacers and fellow trainees, the Kingfishers were mostly able to drop paces slightly to catch a second wind for a good finish timing at the end. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The completion of the 21km in good form was a great assurance to the Kingfishers that they are ready for race day. With the remaining 2 weeks of preparation, the objective would be to maintain intensity while reducing volume of training in order to achieve peak performance status by month end.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Confidence levels went 1-2 notches up as the Kingfisher trainees knew they had run a good HM paced time trial. All that remains now is for the trainees to remain injury free and gear up the positive mental states required for a good AHM.</span></div>
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Passed The Trials With Flying Colours!</i></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.718137291557436.1073741844.112241812146990&type=1" target="_blank">Facebook Photos from FatBird Nicholas</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-22791972194798463882014-08-13T11:18:00.004-07:002014-08-16T21:30:37.537-07:00Speedy Hills For Speedy Birds<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">With barely 2 weeks remaining to race day, the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b> were introduced to their third hills training ground for what turned out to be hills repeats at <b><a href="http://www.opkingfisher.com/p/flightzones.html" target="_blank">SpeedyBird Pace</a></b>. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The 4km run into the start point was already one of rolling hills with good elevation to make a grown man sweat buckets. And if that was not enough to break a sweat for some, the faster groups were guided to do activation drills to prepare them for the main course.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The 1km loop made up of a good up slope in the first segment to make sure that the trainees were given a good workout, before breaking into recovery mode with some nifty footwork to build up the stride rates for improved cadence.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The 2 sets of 3 repetitions were executed to a tee by the respective groups with just sufficient rest intervals tailored to each group according to their HM targets and abilities. The strong base that have been built up till now put the Kingfishers in good stead as they 'flew' around the 1km repeats with measured grace while maintaining good form and posture.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;">The main course was consumed with gusto and enthusiasm as the </span></span><span style="font-size: large;"><b style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b><span style="font-family: Arial, Helvetica, sans-serif;"> found their recovery requirements were shorter than allocated, pointing to improving cardiovascular strength and speed endurance. They were able to sustain the prescribed 85-90% effort for the 6 repetitions, with a couple of runners even wanting to go for extras - of course that would not be done during training to avoid over-reaching and risking injury.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A nice dessert of body weight resistance circuit was served immediately. The short post-run HIIT bursts got the Kingfishers all pumped up even after having done 10km worth of high intensity running, providing a good closure with some core work to complement the lower body conditioning. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The evening ended on a high 'in endorphins' for most of the runners. <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">The Kingfishers</a></b> will be looking forward to test their base in this coming weekend's 21km Optimal Pace run, a sort of preliminary time trial for a good gauge of their performance potential on <b><a href="http://www.safra.sg/Participate/Singapore-Bay-Run.aspx#.U-wTtvk0WSo" target="_blank">Aug 31</a></b>.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: cyan; font-size: x-large;"><i>The Kingfishers Enjoy Speed &amp; Hills!</i></span></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.716666225037876.1073741842.112241812146990&type=1" target="_blank">Facebook photos from FatBird MK</a></b></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-29118890784687715362014-08-10T22:11:00.001-07:002014-08-10T22:11:29.751-07:00Week #4: Optimal Pacing At The Fore<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After 3.5 weeks of base building with hill runs & repeats, speed work and interval training at the track, tempo runs and cruise intervals at various locations, the Kingfishers welcomed the flattish ECP this weekend as we embarked on Pace Training!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As we were to roar off to sustain Optimal Pace for our 18km long run, a nice warm up jog followed by some activation drills set the stage for the runners to test themselves to see how far they can sustain the target pace set.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The respective groups set off, led by their dependable Kingfisher Pacers towards Fort Road. The first 10km was well run, and especially enjoyable in the rather cool and windy morning (by Singapore's standards). Gels were taken from the 11-13km marks by some trainees to replenish glycogen stores to help with sustaining the final bit of the journey.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A quick 1-2min break was given at the Sailing Centre to allow for regrouping as well as opportunity for a quick recovery before pushing Optimal Pace for the remaining 7km. The Kingfishers did very well to keep up till about the 14-16km marks where the pace was getting a bit rough on the unconditioned bodies. Still, all we needed was a slight pullback for recovery before continuing on to finish strongly at the finish.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The trainees were pleased with their training runs this morning as it was the highest intensity sustained distance they had done in a long time, and for some, it was the first time. A good round of static stretches conducted by the trainers helped to ease off some of the tightness, and the homework was to do myofascial massage with foam rollers for better release and recovery.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.715540668483765.1073741841.112241812146990&type=1" target="_blank">Photos by FatBird MK</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-81627185108756907532014-08-06T10:09:00.002-07:002014-08-06T23:55:57.677-07:00TrackSanity - Back At The Track<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a fortnight of hills, slopes and trails, the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b> were back at the track for what some might term as Track Insanity - insanely sufferable speed and strength workouts enjoyed as a flock!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For starters, the dynamic warm up and activation drills helped the Kingfishers break more than a sweat and got their engines revving at gear 1 - just nice for a mile time trial at lactate threshold effort. The runners literally lapped them up with gusto, and with their recorded timings, took reference from the Kingfisher interval pace charts for their effort in the main course.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A 3 x 3 main course was dished out to the Kingfishers who seemed to get stronger as the sets and repetitions wore on...with the shorter the rest intervals, they looked none the slower nor weaker. Instead, many of them had improved form and running economy with pretty fluid strides and a reasonable sense of pace and effort.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kingfishers Trainers & Timers did a sterling job of keeping the trainees' workouts and rest intervals in check, often times taking turns to provide sustained pacing for the respective groupings. The Stadium was a hive of activity with many runners on the track, each with a sense of purpose and targeted goals to achieve for the night.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Because there was no action on the field, the Stadium sounded the horns at 8:15pm to signal the closing of the gates soon. Thanks to the precision of our Kingfishers completion of the menu, without taking much time to rest, we were able to complete our key activities by then. We even had time left over for some introductory core work conducted by the Kingfisher trainers, just about expending the last bits of energy from the trainees.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The satisfaction and feeling of having given their all at training was shown in the smiling faces of the Kingfishers. There were still lots of excitement and chatter among the team as the Stadium lights went off. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_f8AjsGsbgTZZO9KbC9dIuaAutIIOxZ0r4tD96xev0L41p2Da6aDpc9duOVe9BNn8JA4UsxPVSLkAgmZbMaXk9eSzNozd-fmZJeNQU5EcOwprrMcm0Vk8XKX_wm_t-3I1pVCt2kzmPyO/s1600/MK5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_f8AjsGsbgTZZO9KbC9dIuaAutIIOxZ0r4tD96xev0L41p2Da6aDpc9duOVe9BNn8JA4UsxPVSLkAgmZbMaXk9eSzNozd-fmZJeNQU5EcOwprrMcm0Vk8XKX_wm_t-3I1pVCt2kzmPyO/s1600/MK5.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The discussions proceeded outside the Stadium grounds, and even as we were sharing those memorable track moments, we could hear the loud grinding sounds of the large metal gates closing and the friendly gate keeper giving us a feeble smile and wondering why we still did not leave the place...Ahh, that is the mesmerizing effect a good round of track work has on runners.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGTcej6oTkCS-Mm33NbFq8DWg2x5a2m6tLiUbaT0e-qlfQFtmMdY0mWJCbEqUugxdq5womWdcbX__giHzTbQ5T-uSRt1Zo-PMBQQCi-OtROwOCpASJygAvFd6XJfONma1UMM6hoqmXhM-s/s1600/MK9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGTcej6oTkCS-Mm33NbFq8DWg2x5a2m6tLiUbaT0e-qlfQFtmMdY0mWJCbEqUugxdq5womWdcbX__giHzTbQ5T-uSRt1Zo-PMBQQCi-OtROwOCpASJygAvFd6XJfONma1UMM6hoqmXhM-s/s1600/MK9.jpg" height="640" width="360" /></a></div>
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Had An Insanely Satisfying Crack At The Track!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.713616738676158.1073741840.112241812146990&type=1" target="_blank">Photos from MK's handphone</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-20052527811459138302014-08-02T22:00:00.000-07:002014-08-03T02:33:57.169-07:00Trails & Hills cruise<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhoXw8Z-D5cLpD6_Cm-Glw3jU0OpbzhkYrXTvfw-ZF3BDJa4Bv6kbqGlYcW1kGubqpziPVN5ajsO-1uH-lmI3XN0MTZLowWNTBvETwq91ry_2DXF89i3kPZ_HzKIrcosunbjEwNh_UdxPv/s1600/MK5s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhoXw8Z-D5cLpD6_Cm-Glw3jU0OpbzhkYrXTvfw-ZF3BDJa4Bv6kbqGlYcW1kGubqpziPVN5ajsO-1uH-lmI3XN0MTZLowWNTBvETwq91ry_2DXF89i3kPZ_HzKIrcosunbjEwNh_UdxPv/s1600/MK5s.jpg" height="324" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was our first visit to MacRitchie Reservoir for the first <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfisher</a></b> session at the trails, and my, was it a real treat for the flock! There was markedly less Kingfishers this morning, probably due to the races that are happening over the weekend.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNDn7KV9NyP_GP00Fbqzf6VlIBGxaySa6KiNbwKRjWYcKP7I9xIJgHxP1d75Qgtj3BZ6UnkVbtPkcz-ioKddjoe_b43u0uRpw0BUY6pqHYPUNjlSRzj4chRoKRGJ3eflJRU7zl6vLfL0C8/s1600/MK6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNDn7KV9NyP_GP00Fbqzf6VlIBGxaySa6KiNbwKRjWYcKP7I9xIJgHxP1d75Qgtj3BZ6UnkVbtPkcz-ioKddjoe_b43u0uRpw0BUY6pqHYPUNjlSRzj4chRoKRGJ3eflJRU7zl6vLfL0C8/s1600/MK6.jpg" height="360" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHUyvhxoJQIY5yDPzUiVDNWG7diAhj6g3vFcd7NSdBKEhgfeGTLG8Y5bGPgdGWIDbH5r0n_AIbJHP3vNHKvpGerK0qJ9kRafjwr0CIdE2v5SaApWIl-E_ARlI0tawlo5mC1XEkM53dgYbt/s1600/MK7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHUyvhxoJQIY5yDPzUiVDNWG7diAhj6g3vFcd7NSdBKEhgfeGTLG8Y5bGPgdGWIDbH5r0n_AIbJHP3vNHKvpGerK0qJ9kRafjwr0CIdE2v5SaApWIl-E_ARlI0tawlo5mC1XEkM53dgYbt/s1600/MK7.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Still, we had a nice group of eager-beavers who were all out to 'taste' the aura of the MR trails, and they were certainly not disappointed with the menu. After a quick brief and a 4km run along the rolling trails of the Northern Route, we gathered along the SICC/Ranger Station junction for the 'surprise' of the morning - the main menu of 2km cruise/tempo intervals with managed rests in between.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQXm_K2LMDtya6ZKOyPtI8fIxaboLGYbIfz_4R-PKxnD3Y6Boe5bcq4VQEw2kKPwvEwa_RMJkgFg6JRVqgO7qKv2xVLZMtwwppbm4XyYL5VsxhAnodAXbvafD3kYlbEG6XZFggsgxgGGUW/s1600/MK9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQXm_K2LMDtya6ZKOyPtI8fIxaboLGYbIfz_4R-PKxnD3Y6Boe5bcq4VQEw2kKPwvEwa_RMJkgFg6JRVqgO7qKv2xVLZMtwwppbm4XyYL5VsxhAnodAXbvafD3kYlbEG6XZFggsgxgGGUW/s1600/MK9.jpg" height="360" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBJubtz5uCWNlXP11cuJDnubzhMw0L0mUbgjl2hAZi9hFy0m2-5reZjPvo47Cc2J46P48pqTRWrp-Oof_EgAzLbUXrUBzdKFVEA0cvAW0fR8bqekIISAH8FmA7v3JF5uk4TdFcggmXIg4V/s1600/MK8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBJubtz5uCWNlXP11cuJDnubzhMw0L0mUbgjl2hAZi9hFy0m2-5reZjPvo47Cc2J46P48pqTRWrp-Oof_EgAzLbUXrUBzdKFVEA0cvAW0fR8bqekIISAH8FmA7v3JF5uk4TdFcggmXIg4V/s1600/MK8.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">90% of the Kingfishers have not been to that part of the training ground, and they were certainly caught by surprise the extent of the hills they had to traverse to and fro. The first set saw many of the participants maintaining a slightly faster than the prescribed Optimal Pace...it was only after climbing up 2 slopes that the respective Kingfisher groups cut back on their pace(s) for fear of not being able to make the training targets.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMrULFHX85gpv6vNVYf9ZEsioXTyXnagohp6YWVmNRrRSNJpuEsq5-kU_p0K46l95tCSCBKgxGU_NyzlFNVsd_Vzrx6BD8-70cSgFP5V5XcoLi68GV07fEEeVXATsmTzHKZg-G0fN8yB3A/s1600/MK5A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMrULFHX85gpv6vNVYf9ZEsioXTyXnagohp6YWVmNRrRSNJpuEsq5-kU_p0K46l95tCSCBKgxGU_NyzlFNVsd_Vzrx6BD8-70cSgFP5V5XcoLi68GV07fEEeVXATsmTzHKZg-G0fN8yB3A/s1600/MK5A.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">With the golf course on the right and the vegetation of Rifle Range on the left, it was a pretty scenic short course with fresh air and some nice shade. The morning air was made cooler by overnight showers. Soon all the respective Pace Groups were on auto pilot, getting in their respective cruise interval sets under the guidance of their Pacers and timekeepers.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhakh8cvdHUeV8xaSqrE4nH4p3ISPQDvx8_wyMHuIvxkMpec5gbfnybw0NY9LlSFbyNiYtjEkxqPaxQsfplPeDvmBkzH6W2EqIzYONfBwjM9xR5dT47dLDh2ZBYF6ZA3FDDTWGIA8ep5qu8/s1600/MK5C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhakh8cvdHUeV8xaSqrE4nH4p3ISPQDvx8_wyMHuIvxkMpec5gbfnybw0NY9LlSFbyNiYtjEkxqPaxQsfplPeDvmBkzH6W2EqIzYONfBwjM9xR5dT47dLDh2ZBYF6ZA3FDDTWGIA8ep5qu8/s1600/MK5C.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After an intense 45min of workout along the SICC hills, the Kingfishers returned victorious, with many having conquered the hill monsters both physically and mentally. Left with just sufficient reserves in their tanks, the respective groups meandered along Northern Route back to the MR Amenities Centre. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Their tired legs continued to be taxed as they had to maintain good leg-lifts and agile running form to move along the narrow and uneven trail passageways, all the time avoiding the weekend hikers and runners on the same pathway.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a love-hate feeling with the hills training for many of the Kingfishers, and yet, when it was all wrapped up, there was a strong sense of satisfaction with having accomplished what was 'pretty challenging and difficult' - it would not have been easily achievable without the support and encouragement of the group and team.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 3 weeks of foundation and base building in the bag, the Kingfishers will move into the second half of the program with much confidence to put their new speed and strength base into sustainable pace efforts for their targeted marathon timings.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><i><b>The Kingfishers had Cruise Intervals and Monster Hills for breakfast!</b></i></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.712185162152649.1073741839.112241812146990&type=1" target="_blank">Photos from FatBird MK's handphone</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-85056120570092961112014-07-27T02:58:00.001-07:002014-07-27T12:12:48.480-07:00Rainy Hills @ Week #2 Weekend<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUJPGqZEUYAlIzFE-mBM84oRfoDh7xwOGVg3suQd-R2uUf57NyXAdgp0gFXhXQn2brXKmGamt01lHrKgulRhQBA6aF1uApDoyAy2C_8MvbShuQq1pMRg8RT_D1O1j10ERfNTOQaWD0osiM/s1600/MK5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUJPGqZEUYAlIzFE-mBM84oRfoDh7xwOGVg3suQd-R2uUf57NyXAdgp0gFXhXQn2brXKmGamt01lHrKgulRhQBA6aF1uApDoyAy2C_8MvbShuQq1pMRg8RT_D1O1j10ERfNTOQaWD0osiM/s1600/MK5.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It turned out to be one of the most fun and yet effective workouts @ Kingfisher's weekend session at Mt. Faber hilly region. When we started off for our strength training combi of rolling slopes and hill repeats, the weather was cool and refreshing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As the groups entered Labrador Park after a 4km Marathon Pace (MP) run, the gloomy skies were accompanied by gusts of wind in the midst of a determined flock wanting to consume the morning's main menu of Labrador hill repeats.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC3eXz0UiETawt0OmLsLM4TAsEh06Yq3X-pdX6DqJywD5QqJIOs9DToKHFht4ll11B8aHWnXKQgAYIuHZLnd87SiGZ4FFo4LUCswMxkYBBg1e7Fhd_0SIHOpm5MKyeAKkvT0xXDT4-h2xt/s1600/MK12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC3eXz0UiETawt0OmLsLM4TAsEh06Yq3X-pdX6DqJywD5QqJIOs9DToKHFht4ll11B8aHWnXKQgAYIuHZLnd87SiGZ4FFo4LUCswMxkYBBg1e7Fhd_0SIHOpm5MKyeAKkvT0xXDT4-h2xt/s1600/MK12.jpg" height="426" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTw9pEXqjvpIl-WSqPOu5POoxNQD-39Qbj9h41tpvYS0j33YYrZwWtjQ1pPO3-IenjOrydzurGhr1X5de0fWSpP3nAwqTTJNXNzGI3DpcGkuzm_uAb4f9AHtUOeXcXvvf5ivm5amEipI-9/s1600/MK11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTw9pEXqjvpIl-WSqPOu5POoxNQD-39Qbj9h41tpvYS0j33YYrZwWtjQ1pPO3-IenjOrydzurGhr1X5de0fWSpP3nAwqTTJNXNzGI3DpcGkuzm_uAb4f9AHtUOeXcXvvf5ivm5amEipI-9/s1600/MK11.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As Group 1 hit the up slopes, the rain drops came crashing down on our faces and backs - ah just nice to cool the bodies as we were able to work harder to overcome the hills. As there were a few flashes of lightning, Groups 2 and 3 took temporary shelter in the nearby bus stop and covered toilets.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7oeD0ZLoV0lVHgv-jq1SvAnh51QJ8OQUF0VVih6PpmsTeqYWlD1d2vxx9LA8dX-NDSJmg-4wI_iOxBBYSDp2xKaUhrbD5XY5WfP5hcMVTZ3cC4W1pmmvWlJ5Vmz_J8cAuGTJtUv58oMo-/s1600/MK14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7oeD0ZLoV0lVHgv-jq1SvAnh51QJ8OQUF0VVih6PpmsTeqYWlD1d2vxx9LA8dX-NDSJmg-4wI_iOxBBYSDp2xKaUhrbD5XY5WfP5hcMVTZ3cC4W1pmmvWlJ5Vmz_J8cAuGTJtUv58oMo-/s1600/MK14.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sensing that the rain would not subside so quickly, all the Groups soon got down to completing their workouts when the rain abated somewhat and there were no more threatening lightning. The weather was just perfect for some hard running as many of us increased the pace and found pleasure in sustaining the effort, even when climbing the slopes.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUxRf9y5BN_V7yMwpKY5KrjWebCBCubZWzdCzEWQ82kxnnoFwMwv1uhfujWRfztX4T37BJKIbdZsl-BYUX8Qq3NJWPDV3MRilSixFMNGqK_8D0nUGIdW9P8ofwhPrsD9ftzv2R0quasWNV/s1600/MK23.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUxRf9y5BN_V7yMwpKY5KrjWebCBCubZWzdCzEWQ82kxnnoFwMwv1uhfujWRfztX4T37BJKIbdZsl-BYUX8Qq3NJWPDV3MRilSixFMNGqK_8D0nUGIdW9P8ofwhPrsD9ftzv2R0quasWNV/s1600/MK23.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Most of us had no problems completing our prescribed no of repeats, with Group 1A even doing an extra 1.4km loop for good measure. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The journey back to the Club House was just as pleasurable as some of us tested faster paces with good results. For those who were experiencing running in rain for the first time, it was an enjoyable workout which they did not think they could accomplish if it was just themselves running alone.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJmQQeSUIQJj9-y2UWrH60PLvC2CfKne77Zav9Ri5D6WTyZdMdcD17aIgUs7Ls9VTA-yQWV0WogAEpxHt44lraW8MAWxEd-zSB7RUoErN_WwQdJgWxj374JohHeuqAs9l3kFep_TJbyHzH/s1600/MK24.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJmQQeSUIQJj9-y2UWrH60PLvC2CfKne77Zav9Ri5D6WTyZdMdcD17aIgUs7Ls9VTA-yQWV0WogAEpxHt44lraW8MAWxEd-zSB7RUoErN_WwQdJgWxj374JohHeuqAs9l3kFep_TJbyHzH/s1600/MK24.jpg" height="426" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTzjTHgV-UtvAb38Q3tPrEps9anMXDCnMOn-BmIzHocGisQMbm7hn-N58rNmKSYNC00a4eE9Vvsvzz3A5mv8jM1DzkN9br9ixKKvOQtsNuopkU3m2yAlQO8WAAjAhYyjs3TDwIVuikae6-/s1600/MK25.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTzjTHgV-UtvAb38Q3tPrEps9anMXDCnMOn-BmIzHocGisQMbm7hn-N58rNmKSYNC00a4eE9Vvsvzz3A5mv8jM1DzkN9br9ixKKvOQtsNuopkU3m2yAlQO8WAAjAhYyjs3TDwIVuikae6-/s1600/MK25.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With time to spare once in the Club House, the trainers were happy to conduct Tabata sets of circuit training to help with conditioning the upper body and core strength of the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfishers</a></b>, something which they seldom get to do on their own, yet very important for carrying good running posture and form, which will lead to enhanced performance and sustained endurance in longer runs.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWBMIMIUvhFsjtPvVOjtCuy9TvTmbFE5E_01r_KAg5TNEziabrXp8VuLjiVvzFiLI1FiOO8pO8FlWU0Z8-ih6f4QiWwJvJMwnME4dQsyyscG4NkhWK8pVk3m9NC_8CT6nwfJagP68VjuDO/s1600/MK28.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWBMIMIUvhFsjtPvVOjtCuy9TvTmbFE5E_01r_KAg5TNEziabrXp8VuLjiVvzFiLI1FiOO8pO8FlWU0Z8-ih6f4QiWwJvJMwnME4dQsyyscG4NkhWK8pVk3m9NC_8CT6nwfJagP68VjuDO/s1600/MK28.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Judging from the moans and groans, the short yet intense 10min workout did do its part to extract the remaining energies of the Kingfishers and flush out whatever energy left, in the process bringing their endorphin levels to immense highs.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kingfishers enjoyed the second week of training thoroughly and are building a reasonable base which will see them in the coming phase of training which will test new limits and solidify their operation readiness for race day.</span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><i><b>The Kingfishers Loved The Thrills Of The Hills!</b></i></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.709199025784596.1073741838.112241812146990&type=1" target="_blank">Kingfisher Photos from FatBird MK</a></b></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-38426642039987590712014-07-24T23:02:00.000-07:002014-07-26T21:15:00.715-07:00Kingfishers's Track Attack<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The <b><a href="http://www.opkingfisher.com/" target="_blank">Kingfishers</a></b> went for their first track session of the program with anticipation and a tinge of apprehension. But all tensions were eased and fury released after an intense 90min of workout flew by.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The evening started off with an appetizer of dynamic running and activation drills, before all groups settled in for their first mile trial for use as a baseline for future track training sessions.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the mile run which all the Kingfishers (many of whom have not been to the track in years) did respectably well came the highlight of the night's menu - the 800m interval sets followed by a sprinkle of 400m to get those 'slowing legs' into higher gear. </span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The play with the rest intervals was fun as well as instructional as to the current fitness levels of the athletes - we must say they have a reasonable good base to work on, even for the Group 3 trainees.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">With the track being crowded with runners, and an ongoing football game on the pitch, all the action and fun seemed to be on level ground and the grandstands were getting a little quiet and lonely... </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The <b><a href="http://www.opkingfisher.com/" target="_blank">Kingfishers</a></b> were so committed to the training that some were 'seeing stars' while there was at least a case of a 'Merlion' with a few on the verge of joining in. While the emphasis is on building up speed on the legs and honing the lactate clearance system with slightly sub-maximal intensities, there will always be the trial and error requirement for the runners to find their optimal pace and stride rate for the respective sets.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The timing of sets, including the rest intervals, were watched closely by the team of dedicated trainers/pacers who made sure there were not much slack and providing the trainees the necessary pacing and encouragement they require to sustain the pretty intense workout.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">A good stretch down was conducted by the team trainers to ensure that all Kingfishers learn and practice post-training and race cool down which is so important for recovery and readiness for the next workout.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The timing was just right when we ended at 8:30pm with a debrief and group photos. From the tired but satisfied and smiling faces worn on the Kingfishers' faces, it was evident most have enjoyed the track and speed session, knowing that they have put in a good evening's share of hard work for the positive enhancements of their progress for race day on Aug 31.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kingfishers Survived The Track Attack Mission!</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.708217165882782.1073741837.112241812146990&type=1" target="_blank">Photos by FatBird Meng Kiat</a></b></span><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-47187406564655072042014-07-20T03:12:00.002-07:002014-07-21T04:00:55.841-07:00Ops Kingfisher 2014 Kick Off<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a smooth kickoff session for the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Ops Kingfisher</a></b> participants at the Playground @ Big Splash, ECP. A good mix of returning <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">FatBirds</a></b> as well as a number trainees new to FatBird training were assembled in nice weather conditions.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Ops Kingfisher is one of our special programs just catering to the shorter half and quarter marathon distances, with emphasis on building strength and speed and a dose of sustained pacing for good results at the yearly <b><a href="http://www.safra.sg/Participate/Singapore-Bay-Run.aspx#.U8uShvmSySo" target="_blank">Singapore Bay Run & Army Half Marathon</a></b>. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a quick overview of the training program and specifics, we got down to the appetizer of a dynamic warm-up with running-specific activation drills - this set the tone for the main menu of a 13km Marathon Pace (MP) run in various timing groups of 1:45h, 2:00h, 2:15h and 2:30h.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">With a good break after Sundown Marathon, a number of runners were seen to have loaded on some, while a few have not been doing much serious running. Although the initial paces were a little of a strain, especially with the sun rearing its head, many of the Kingfishers guided by experienced trainers/pacers were able to maintain target paces throughout the run.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There were lots of sharing and learning among the various pace groups on topics ranging from sufficient hydration and fueling up, to being able to keep to pacing and maintaining good running form.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All the pace groups finished the morning's workout on time and intact, showing the reasonable foundation these Kingfisher trainees come with (as there were some base requirements in terms of fitness and distance coverage on registration), translating into good performance potential for the AHM.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Kingfishers gathered by the shady grass patch for a good static cool-down followed by a short debrief and instructions for the following week's training. The session ended by 9:30am, leaving a good chunk of time for the rest of the day to relax and recover from the workout.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Kingfishers will embark on track (speedwork) and hills (strength) in the coming weeks, and we look forward to progressively building up their strength and enhancing their speed endurance, leading to improved running times. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Runners who wish to sign up for the remaining packaged training slots may check schedules and register at the <b><a href="http://www.opkingfisher.com/" target="_blank">Ops Kingfisher website</a></b> (<b>www.OpKingfisher.com</b>).</span><br />
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Running The Bay? Let FatBirds Show You The Way!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/ChuaMengKiat/media_set?set=a.10203569975504756.1073741854.1076213800&type=1" target="_blank">Photos by FatBird Meng Kiat</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-89099474971298266992013-09-04T22:57:00.000-07:002013-09-04T22:57:00.771-07:00Kingfishers @ AHM 2013: We Have Achieved!<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/--K5MRAqUS3k/UiMr6PJYraI/AAAAAAAAgIw/H-IgEejoPJ8/s1600/Jayson1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/--K5MRAqUS3k/UiMr6PJYraI/AAAAAAAAgIw/H-IgEejoPJ8/s640/Jayson1.jpg" width="640" /></a></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Photo Collage Credit FatBird Jayson Javier</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Photo and Collage Contributions from FatBirds <a href="https://www.facebook.com/ck.chin8/media_set?set=a.10201892112088942.1073741889.1367900066&type=1" target="_blank">Chin</a>, <a href="https://www.facebook.com/adelene.ho.5/media_set?set=a.10151706828367562.1073741829.733077561&type=1" target="_blank">Adelene Ho</a>, <a href="https://www.facebook.com/jayson.r.javier?fref=ts" target="_blank">Jayson Javier</a></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">After 6 weeks of intensive training in a structured Half-Marathon program, <b><a href="http://tfb-opskingfisher.blogspot.sg/" target="_blank">The Kingfishers</a></b> were all excited to show their mettle at the <b><a href="http://www.safra.sg/Participate/Singapore-Bay-Run" target="_blank">Singapore Bay Run &amp; Army Half Marathon 2013</a></b>. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We gathered at 'No Signboard' near to the Esplanade outdoor Amphitheatre at 4am for warm-ups and group photo taking, before making a beeline for the toilets and heading into the Start Line Corrals 30min before race start. There was already a large the crowd, and we were lucky to move to within 10m from the start line - very important for a good race.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The race was flagged off at 5:15am without too much fanfare (due to the need to lower the volume around the Bay area) and in the midst of the crowd, the <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> runners were able to ease into their Optimal paces as planned.</span><br />
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<a href="http://2.bp.blogspot.com/-ZBT6XXWxfFs/UiMtE0OpD_I/AAAAAAAAgJo/7i0_cNxutXc/s1600/Chin12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://2.bp.blogspot.com/-ZBT6XXWxfFs/UiMtE0OpD_I/AAAAAAAAgJo/7i0_cNxutXc/s640/Chin12.jpg" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-aI_SMZhiRKE/UiMs6NM1djI/AAAAAAAAgJY/w8kOYsYqIhQ/s1600/Chin9.jpg" imageanchor="1" style="display: inline !important; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="http://2.bp.blogspot.com/-aI_SMZhiRKE/UiMs6NM1djI/AAAAAAAAgJY/w8kOYsYqIhQ/s640/Chin9.jpg" width="426" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The front was cleared after about 1km of running, and soon we settled into our comfortable paces and greeting fellow runners and friends, wishing them all the best. It was pretty dark at the Gardens By The Bay area, and with insufficient lighting, there were quite a number of trips and falls - just hoping that nobody DNF due to any falls/injuries.</span></span><br />
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<a href="http://3.bp.blogspot.com/-inxiJNWSP0c/UiMtE_3g29I/AAAAAAAAgJk/iaNLiG02Nls/s1600/Chin14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://3.bp.blogspot.com/-inxiJNWSP0c/UiMtE_3g29I/AAAAAAAAgJk/iaNLiG02Nls/s640/Chin14.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The infamous 7km mark at the end of Gardens By The Bay East leading into the Canal PCN took the wind out of many runners, with standstills of 3min-30min. Fortunately for our Optimal Pace strategy, the trainees were able to use some of their buffer to recover from the 'lost time' sufficiently to get back on track for their target timings.</span><br />
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<a href="http://3.bp.blogspot.com/-iRTOA0Bh9iU/UiMtZLzJuDI/AAAAAAAAgJ4/In6vYe8x5aI/s1600/Chin4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://3.bp.blogspot.com/-iRTOA0Bh9iU/UiMtZLzJuDI/AAAAAAAAgJ4/In6vYe8x5aI/s640/Chin4.jpg" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-0ZXVSO-DpPM/UiMtZDeukRI/AAAAAAAAgJ0/d4apQ0eH2Do/s1600/Chin13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-0ZXVSO-DpPM/UiMtZDeukRI/AAAAAAAAgJ0/d4apQ0eH2Do/s640/Chin13.jpg" width="426" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was pretty smooth thereafter, and the next challenge came with the series of rolling slopes after Nicholl Highway. Most of us would have popped a gel to recharge our energy stores for that remaining 8-9km of sustainable pacing. Still, the slopes proved a challenge for many...our many hill repeats and runs during training have certainly helped us to coast through that stretch both mentally and physically.</span><br />
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<a href="http://1.bp.blogspot.com/-ZkMnfIP_6Ws/UiMuHPNzAnI/AAAAAAAAgKQ/qWBk-g793BA/s1600/Chin24.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://1.bp.blogspot.com/-ZkMnfIP_6Ws/UiMuHPNzAnI/AAAAAAAAgKQ/qWBk-g793BA/s640/Chin24.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The final 3km was sheer mental resolve as we pushed harder to sustain, as the paces started to drift downwards - backed by our training, it was still manageable as long as we did not slow down by too much since a 10-15sec/km drift was already factored into the Optimal Pace Plan.</span><br />
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<a href="http://2.bp.blogspot.com/-ZBOhvl8Uec0/UiMuHTjx6bI/AAAAAAAAgKc/GM8_8Ctc7v8/s1600/Chin19.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="http://2.bp.blogspot.com/-ZBOhvl8Uec0/UiMuHTjx6bI/AAAAAAAAgKc/GM8_8Ctc7v8/s640/Chin19.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we crossed the finish line, there were many jubilant Kingfishers as most have scored Personal Best timings for their 10km and 21km races, with a good number smashing their records by good 5-10min, which is massive for a 10km or even 21km distance.</span><br />
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<a href="http://4.bp.blogspot.com/-W3fBMhRzEmc/UiMr6i7QaqI/AAAAAAAAgI4/tLVgRI84oqQ/s1600/Jayson2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-W3fBMhRzEmc/UiMr6i7QaqI/AAAAAAAAgI4/tLVgRI84oqQ/s320/Jayson2.jpg" width="320" /></a></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Photo Collage Credit FatBird Jayson Javier</span></b></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Congratulations to all Kingfishers for doing extremely well at the AHM, and a special mention to our trainer Fowler Tey for scoring a top 5 podium for 10km in 38min. The 3 pace groups did very well to go below their targets, and celebrations and congratulations went round till 9am at the Tan Kim Seng fountain (where we gathered post-race).</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Photo Collage Credit FatBird Jayson Javier</span></b></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we take stock of the Kingfisher training, and look back at the tremendous progress these trainees made in a relatively short 6 weeks, below are some of the encouraging responses from the <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Kingfisher</a></b> cohort of 2013:</span><br />
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<b><span style="color: red;">Kelly Ho, Group 2</span></b><br />
<span style="color: orange;">Army Half Marathon 2013 official results. Extremely happy with my PB! In one year I manage to improve my time by 23 mins. Thanks to TeamFatbird Running for the structure training and excellent training gourmet! Thanks to all TFB pacers and friends for being part of this journey with me!</span><br />
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<b><span style="color: red;">Jas Gill, Group 1</span></b><br />
<span style="color: orange;">Kudos to TFB training! Achieved my target of 1hr 45mins.</span><br />
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<b><span style="color: red;">Ruby Lui, Group 1</span></b><br />
<span style="color: orange;">A BIG thank you for the Team Fatbird provided a great training - Operations Kingfisher for us. Thanks to all trainers &amp; trainees from others group as well, the guidance, pacing and efforts you had done for us. I had a good run at the AHM. I am back!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><b><span style="color: red;">Adelene Ho, Group 2</span></b><br />
<span style="color: orange;">Army Half Marathon 2013: I completed army half marathon with a gun time of 2:04. My sweet sweet PB. Thank you Operation Kingfisher! I'm happy to be able to do a negative split. Feels really good and satisfying. Teamfatbird's training regime really works ! </span><br />
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<b style="color: red;">Ullas N., Group 1</b><br />
<span style="color: orange;">1h 24m 18s army half marathon ..thanks TeamFatbird Running for the great training sessions and company.</span><br />
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<b><span style="color: red;">Cheryl Chia, Group 3</span></b><br />
<span style="color: orange;">Today my alarm ring at 2:30am. Never regrets getting up early meeting my group of running friends, that joy of running together. Thanks Suriyati for bringing me to Team FatBird and I must thanks Team FatBird: Operation Kingfisher for six weeks of structured training. Today I m ahead of the blue balloons and did my PB at 2:23 : )</span><br />
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<b><span style="color: red;">Justin Too, Group 1</span></b><br />
<span style="color: orange;">This is how much a difference a year can make. AHM 2012 vs. AHM 2013. Hit a better than expected PB of 1:35. Enjoyed every moment of this year's run! Glad that I have trained with TeamFatbird Running. Glad that I have made so many friends from TFB! Trainings are never boring because you guys rockzz!</span><br />
<span style="color: orange;">Colin Chua, Group 1</span><br />
<span style="color: orange;">Eternally grateful to TeamFatbird Running for training an ex fatty (me) to a 1hr25mins half marathon PB at AHM today n enjoy seeing fellow TFB runners out there!!</span><br />
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<b><span style="color: red;">Elaine Wong, Group 2</span></b><br />
<span style="color: orange;">AHM : I couldn't believe my eyes when I saw the clock at 2:14 when I crossed the finishing line. Exceeded my own expectations at my first HM. Thanks TeamFatbird Running and Operation Kingfisher for all the training. Thanks Joel Tong for the free bib and for pacing me the 1st half! The blue balloons never caught up....</span><br />
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<b><span style="color: red;">Jason Wong, Group 2</span></b><br />
<span style="color: orange;">It never come across my mind that I could ever achieve a HM sub-2h timing...anyway it's a pleasant achievement though. Thanks TeamFatbird Running for the training and fellow TFB running friends' encouragement.</span><br />
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<b><span style="color: red;">Sudakshina Chopra, Group 3</span></b><br />
<span style="color: orange;">Finished 10 km run sub 60 mins my personal best @ The Safra Run 2013</span><br />
<span style="color: orange;">All credits goes to the awesome structured training by theTeamFatbird Running.... I am so glad I found you'll ...</span><br />
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<b><span style="color: red;">Jayson Rivera Javier, Group 1</span></b><br />
<span style="color: orange;">Completed AHM/SBR Half Marathon in good timing. Set New PB for HM distance.</span><br />
<span style="color: orange;">Congrats to all OpsKingfishers Trainees and Trainers for recording massive PB's.</span><br />
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<b><span style="color: red;">Vincent Chan, Group 1</span></b><br />
<span style="color: orange;">I would like to express my thanks to TeamFatbird Running and all the wonderful trainers/pacers. I have totally enjoyed every single moment of the 6 weeks training prepping us for Army Half Marathon.</span><br />
<span style="color: orange;">Had my first taste of hill training!!! OMG simply "love" hills!!!</span><br />
<span style="color: orange;">There was one trail run squeezed in between. It reminded me of why I have not visited MacRitchie Reservoir since I last ran there during Sec.2 X-country, some twenty over years ago -.-"</span><br />
<span style="color: orange;">There was the usual waking up at ungodly hours 5am on Sundays for our long runs!</span><br />
<span style="color: orange;">Last but not least, actually my favourite amongst all, is the track interval sessions!!</span><br />
<span style="color: orange;">These experiences, I believe have made me to be a stronger n better runner.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">on the ST Run held just a week ago:</span><br />
<b><span style="color: red;">Alvin Wong</span></b><br />
<span style="color: blue;">Thanks Fatbird trainers! I have attained 25th position in the CSC Run By The Bay men senior category 5 km with a 22:33 timing... As I always tell people, the FatBird structured training helps a lot! Cheers!</span><br />
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<b><span style="color: red;">Chiat Wei</span></b><br />
<span style="color: blue;">For the first time, after running for a few years, I won a prize for being the top 25 in the female category. I have to admit that it's not that I am not particularly fast. It's just that those fast runners are running other races or running 15KM. However, it's definitely make me more motivated to work harder to chase after my zoomers friends. :))</span><br />
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<b><span style="color: red;">Justin Too</span></b><br />
<span style="color: blue;">I have won! Thank you SPH. and thank you TeamFatbird Running for all the training!</span><br />
<span style="color: blue;">I must say a proper structured training (Ops Kingfisher) really helps.</span><br />
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<b><span style="color: red;">Elaine Wong</span></b><br />
<span style="color: blue;">Thanks to TeamFatbird Running for all the training and guidance. After this training program, I have achieved a sub-hour PB for 10km during the ST Run in the park, and also won myself a free one year ST subscription for being top 25 in my race category! Thank you!!!</span><br />
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<b><span style="color: red;">Sudakshina Chopra</span></b><br />
<span style="color: blue;">Thank you all for one of my best experiences of my life... I joined to try it out, but now I can surely say that I have got addicted to the TeamFatbird Running...</span><br />
<span style="color: blue;">It's awesome to be around such experienced runners and getting tips from them is surely priceless...</span><br />
<span style="color: blue;">Needless to say each of the training schedules were my Firsts...starting from Hills, to Powerflights to the Endurance Runs...</span><br />
<span style="color: blue;">All training were very well organized and were scientifically devised to meet the goal...</span><br />
<span style="color: blue;">Looking forward to many more such trainings...</span><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1332624727993829701.post-14631163305223943942013-08-21T23:30:00.000-07:002013-08-23T05:23:02.559-07:00Session #06-01: The Final Track<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqzkwRPDkygBSapDvw6pl3Gf391r5Kx3TiInX2hnWkVy72eAv5odFyHoDDRA9Mb3jXiLBp0bOdVUSOGkvMVT2sC9iUHT2W5Oe-mzxQ-5CiRQE98FKkw00Zc0-DCQnKmQ7vIUs2agLVhdWP/s1600/C1Bs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqzkwRPDkygBSapDvw6pl3Gf391r5Kx3TiInX2hnWkVy72eAv5odFyHoDDRA9Mb3jXiLBp0bOdVUSOGkvMVT2sC9iUHT2W5Oe-mzxQ-5CiRQE98FKkw00Zc0-DCQnKmQ7vIUs2agLVhdWP/s640/C1Bs.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In the final track session of the entire <b><a href="https://www.facebook.com/FatBird.Kingfisher" target="_blank">Operation Kingfisher </a></b>program, we posted the workout menu about 2 hours before session commencement just to give the participants some time to plan and prepare. Not sure if it was the 'hard-to-swallow' menu or due to the busy schedules of the runners, the turnout was smaller than usual.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Still, the show went on with a good warm-up routine at 6:45pm. By now, the respective groups already knew how to to approach and 'consume' their track menu in a methodical way, such that there was almost no loss of time at all.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Under the charge and guidance of the Kingfisher trainers, the routines went like clockwork; appetizer of a mile time trial was carried out without fuss, followed time recording and a quick rest before the Main Course was served.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Part I of the Main Course (800m sets with short rest intervals) was executed smoothly by the Kingfishers, and at the end of the segment, the participants were still looking strong and motivated. Part II (800m sets with floats) was then served, and to the surprise of many, it was completed without any problems nor drop in pace at all.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The flock was very happy with their performances at the track this evening, although a few trainees have had to moderate their intensities and volume due to niggles and feelings of muscle-tightness - it was the body giving off warning signals, and time for the 'foam-roller' and sports massage to knead off those kinks and knots.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The warm up and cool down jogs aside, the majority of the team achieved 9 sets of 800m at <b><a href="http://tfb-opskingfisher.blogspot.sg/p/flightzones.html" target="_blank">SpeedyBird</a></b> effort, providing good feedback of their ample readiness to achieve goal times at the AHM. The mood was high, and with some time to spare, we had a short round of sharing before rounding the night on a high note.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A few groups went on their way for dinner, and post-run beer with celebrations and bonding that went late into the night were indications of the level of 'highs' induced probably by the endorphine levels from track. Still, it was all in good fun and spirit, paving the way for a relaxing weekend before final preparations for the main race next weekend.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.563022640402236.1073741834.112241812146990&type=1" target="_blank">Facebook Photos @ FatBird Chin</a></b></span><br />
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