Blazing The Trails

As part of the strengthening regime of the Kingfisher Program, the flock visited one of our favourite training ground for trail running at MacRitchie Reservoir (MR) Park.

For many who have not been to MR in recent years, it looked all too unfamiliar but yet interesting.  For those who have been there for past training sessions with Team FatBird, it brought back many nice memories of charging up the trail slopes and tackling the uneven ground with some fleet footwork.   

MR was as usual abuzz with many runners and trekkers on their weekend workouts, with quite a number of running groups getting ready for some trail running action.  After a briefing of trail etiquette and safety observances, the respective pace groups were flagged off towards the Northern Route.

The first 3.5km stretch of the Northern Trails took some steam off the runners, and by the time they hit Island Country Club Road, the lactate buildup and high heart-rates are starting to affect the runners.  With a reasonably good base built up, the Kingfishers were able to recover somewhat to settle into a steady pace as they approached the forested roads of Lower Pierce Reservoir (LPR) and then Old Upper Thomson Road (OUTR).

By the time they reached the U-Turn point some 8.5km later, the large groups have broken into smaller segments, making for more comfortable pacing and sustainability.  Some gels were taken at the 12km mark, while hydration  was a more important need in the very humid morning.  

The pace group leaders were doing a great job of keeping their respective groups together, directing traffic at critical turning points, as well as motivating and urging the tiring runners on to maintain their respective paces.  There was nary a 'slacker' in sight, and by the time we climbed the SICC slopes back onto the Northern Trails, the majority were a spent force with just that small amount of reserves left.

When signs of the lack of power is evident with some indications of low fuel tanks, that is the point where the real effects of training will kick in to push the trainees both mentally and physically.  The final 4km back to MR Amenities Centre will stress the runners a little more in a bid to test their thresholds and in the process, with enable them to make adaptive progress and strengthen as runners.

By the end of 17km, it was evident from the look of the Kingfishers' faces and feedback from the runners that this was one of the toughest challenges they have experienced to date.  In spite of that, many actually enjoyed the whole trail experience and were requesting for more of such training to be incorporated for future training programs.

With the completion of a busy running Week 3 of tempos, hill repeats and trail endurance runs, the Kingfishers are all ready for the second phase (weeks 4-6) of training which will see them enhancing on the strength&speed while upping the ante with long weekend endurance runs at Optimal Pace.  We are all looking forward to bring our newly-developed strength and speed to optimize and maximize our training for peak performances come September 1.

The Kingfishers Blazed The Trails!

Facebook Photos @ FatBird Chin

The Hills Charge

In the second hills workout in less than a week, the Kingfishers spared no effort in putting in their best to maximize the training session.

The appetizer came in the form of a 3km run in the reverse direction to Morse Road and then up to the start point of the hill repeats, at the mid-section of Mt. Faber.  While waiting for all to arrive, we snacked on some drills to keep the system warm for the main dish to be served.

The Kingfishers were given 50 min to tuck in a delightful hills meal which went down very well with most of the trainees.  They were definitely much stronger than when they first started 2 weeks ago , with higher thresholds for 'pain'; and there were nary a walker (if even to take a breather up the steepest part of the hill).

As if it wasn't exciting enough, the Kingfishers did a couple of push-ups in between sets just to get that little bit of upper body and core activation.

From the satisfied faces at the end of the 'hard' routine, we could tell that all have enjoyed the meal, relishing (if not loving) the challenges the hills offered.  With time for a group photo, we settled into our dessert of a 2km slower-paced run back to ClubHouse along rolling hills.

What A Hilly Night...and We All Loved It!

Weekend #2: Rolling Hills Tempo

Facebook Photos @ FatBird Chin

It was a weekend tempo of Labrador Hills for the Kingfishers, who by now have already gotten a good feel of the rigours of the PowerFLIGHT training regime, and pleasantly surprised they are enjoying the weekly challenges meted out.

It was a straight through run with very little stoppages (where possible) at target race pace for 13km.  Although not quite the full distance, the intensity and tempo of the hills run more then made up for the slightly shorter mileage we did.  Importantly most trainees came away challenged, strong and still feeling that they had the reserves to go on for another few km at sustained effort if required.

One of the enjoyable things about Half Marathon training is the relatively shorter time spent on the feet, but yet getting speed and strength honed with specificity of training at higher intensities to boot.  Most of the Kingfishers were able to execute the sessions in good form to date, and as we progress into week 3, they can only get stronger and more steady.

The post run debrief was always a good opportunity for the participants to field questions on training methodology, equipment, shoes, injury prevention and a host of other training-related issues.  We had some good exchanges on the topic of conditioning, injury prevention, speed enhancement, including choosing the right shoe types as well as recommendations for Heart Rate Monitors (HRM) and GPS-enabled timers.

With 2 weeks and 4 sessions completed, the 80 Kingfisher participants progress into week 3 with renewed confidence and a stronger base to build upon - we look forward to doing more of what worked well so far, and are also anticipating our first trail tempo in week #3.

Running The Bay?  We Are Happily On Our Way!

Weekend #1: Stepping Up The Tempo

The weekend Tempo sessions were warmly welcomed by all Kingfishers who have had their first taste of Kingfisher training on Wednesday up the hills of Mt. Faber.  The turnout was reasonably good, considering that a number of runners were participating in the Race Against Cancer (RAC) in the same vicinity.

With barely 6 weeks to race day, the Kingfishers were tested on their ability to sustain target marathon pace for 13km.  Most came back strong in spite of having to share the narrow pathways with the larger crowd of RAC participants along most of ECP.  

The newer runners had a good experience of pushing a little harder from the target paces set by the reliable and motivating Kingfisher trainers and guides.

As with all FatBird training, there were always opportunities for nice photos and encouragement from fellow trainees and trainers to bring those seemingly daunting workouts to manageable levels, and even an enjoyment for many who like the special training atmosphere and effects that group training brings.

The Kingfishers will progress into Week #2 with speed workouts at the track, and strength building in the hilly slopes of the Western region.  There's much to look forward to, and for those who wish to join in the Kingfisher program, you may still do so at the Kingfisher Registration site.

Facebook Photos HERE!

Kingfisher 2013 Roared To A Hilly Start

Photo Credits: FatBirds Adelene & Kelly

Ops Kingfisher 2013 kicked off with a roar up the slopes of Mt. Faber (MF) this Wed evening.  The 6-week intensive program of strength and speed saw a turnout of highly charged participants, many whom have been looking forward to start some serious training to prepare adequately for their Singapore Bay Run/Army Half Marathon (SBR/AHM) quest.

After segregating the runners into groups of comparatively capabilities, and a quick brief later, we headed out along Henderson Road up the slopes via Morse Road, before settling at the mid-point MF Loop for the night's main menu.  The newbies did just as well as the more seasoned runners as they chugged up the MF slopes steadily, many with an air of confidence in them.

Hill Repeats were dished out to the by then warmed-up trainees, and along with their respective group trainers, tackled the 1.6km MF circuit with Basebuild pace for a sustained 40min hill workout that left most with a 'high' after this' baptism of fire' of Team FatBird's PowerFLIGHT program.  

The trainees demonstrated the commitment and resilience that was evident of their mental preparedness for the upcoming challenges of this program, and at the end of the main menu, most wore smiles on their faces with the satisfaction of having sweat dripping and heavy breathing as they recounted the number of loops they had achieved.

The earlier ones were treated to a little something extra - some push-ups and burpees just to extract that little bit left they might have reserved, ensuring that they burn off that bit more, and hopefully inch their cardio fitness slightly forward.  Such 'pleasant surprises' might sometimes be sprinkled onto the menu of Kingfisher sessions just to spice things up for everyone, serving to enhance participants' alertness and responsive levels.

Groups 1 and 2 took the slightly longer route back, while Group 3 were quite happy to take the shorter, but not necessarily easier Henderson route back to the ClubHouse.  

All in, it was a great start for the Kingfishers - those that have done the program before were happy to be back for more of the 'good stuff'; while the new ones, although awed by the toughness, were happy to have completed the challenge.  They were pleasantly surprised to have overcome any initial mental barriers they might have before the start.

The next 6 weeks will see the Kingfishers progressing on to do a variation of workouts, from speed and intervals on the track, to tempo and fartlek runs in Parks; and then there are the many hill combinations which will make this a short but exciting training journey for all.

Those who have missed out on the first session, fret not, as there are still available training places for those who are seeking a structured group training program.  For details and registration, please visit the Ops Kingfisher website www.OpsKingfisher.com

Running The Bay? FatBirds Will Show The Way!

The Kingfisher 2013 Program: REGISTRATION OPENS!

Operation Kingfisher is a 6-week PowerFLIGHT^TM Half Marathon training program to prepare runners to compete and complete the Singapore Bay Run / Army Half Marathon (SSBR/AHM).

Team FatBird PowerFLIGHT^TM Half Marathon Training Program 2013

• A 6-week program comprising of one weekday strength/speed workout and one weekend long run, weekly.
• Workout sessions will focus on building strength and speed for the 10km and 21km distances, with a good mix of track intervals, hills, repeats, coupled with weekend tempo runs in challenging terrain.
• Experienced Runners and Pacers leading and guiding the runs
• The FlightZONES^TM Training System, incorporating heart-rate measurements and progressive paced running
• The PowerFLIGHT^TM Training System, incorporating track/road intervals, hill repeats and trails/rolling hills
• Two levels of training – beginners and experienced runners
• Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace
• A "OPERATION KINGFISHER' Race Day Vest to trainees who meet attendance criteria
• Equipping Discounts and Special Promotions on Sponsors/Partner products
• eCertificates Of Completion/Achievement

Training Contributions:

21km participants pay a fixed contribution............................................$108
10km participants pay a fixed contribution............................................$98

Previous Team FatBird (TFB) Participants..............................................$98

Drop-In (Per session), no entitlements..................................................$15

Training will begin in mid July 2013 for successful applicants.

Click HERE for the TrainingDates/Schedules for your planning purposes.

** Training mainly start/end mainly from East Coast Parkway, Serangoon Stadium, SAFRA Mt. Faber.

Click HERE for Frequently Asked Questions.

Register for limited slots HERE!

Please email to training@teamfatbird.com for clarifications and queries

Subject: Ops Kingfisher 2013
Name:
Contact No:

Running The Bay? Let FatBirds Show You The Way!

Army Half Marathon 2012: A Sterling Scorecard

Kingfishers & Newton Pacers @ AHM Start - CK Chin

The annual Singapore Bay Run / Army Half Marathon (AHM) has been recognized as the largest and most important half marathon race in the Singapore Running Calendar.  When it was rumored to be called off, there was much disappointment in the running community...good that it was eventually announced to be 'ON', albeit 2 weeks later on Sep 9.

Kingfishers @ AHM Start - Ck Chin

Team FatBird's Operation Kingfisher was primarily started to train a group of 100 FatBird Runners for this event.  Comprising of hill-work, intervals, speed training and long tempo runs, the 6-week 10-session structured HM training program prepared the participants well for their final test today - The Army Half Marathon.

FatBirds & JMs @ Esplanade Bridge - BTing

Decked out in bright yellow Kingfisher running jerseys, we gathered just outside the Esplanade area a full hour before race start to warm-up, take group photos and go for the final loo-visits before lining up near to the respective Newton pace groups.  This year's AHM saw a lot less participants from the Army units as they were all encouraged to do the 10km distance instead. 

Kingfishers just before race start - SC Lim

After some light entertainment from the MC to keep the crowd motivated, we were flagged off promptly at 5:15am.  There was a light congestion at the beginning as some of us did not manage to get to the front in spite of us being there quite early.  Still, we were patient as we paced ourselves and move to within sight of the pacers, and then putting our race plan into execution.  The cool air after an earlier bout of showers made the early kilometers pleasant, although the humidity levels remained high.  

This year's AHM route was generally an improvement over 2011, save for a few choke points, especially bad near the Tanjong Rhu area.  The tour around the Gardens by the Bay and avoiding the pancake-flat ECP were welcome touches to the course, although the pre-dawn start would not allow much scenery to be visually enjoyed.  Still, the nice weather and generous support stations of isotonic drinks, bananas, Salonpas gave us a peace-of-mind to focus on the race at hand.

 In a bid to make the ground conditions even 'sweeter', the race organizer actually laid red carpets along certain stretches.  However, as they were laid directly over uneven grass patches, the carpets posed some potential danger for falls and trips to the runners - in fact quite a number actually tripped up and got twisted ankles and swollen knees from falls.  The bottlenecks were a problem mainly to those running more than 2h for the 21km as they had to wait anywhere from 2-5min for certain choke-points to clear.

The cloud cover ensured the sun did not rear 

itself even till 9am, making the final km of the run more sustainable.  Although there were the occasional cramps from pushing the pace, most of our runners were able to sustain their planned paces to finish strongly inside of target times.  Heartiest congratulations go out to all of them who trained and raced to expectations.  Even the few who had caught the 'flu' bug just before this race ventured down and completed in very respectable form and time.  

 

We are pleased to hear that most of the Kingfishers achieved their targets, with many doing outstanding timings and Personal Bests.  That is testament to the effectiveness of the short training stint we shared as a team.  

Kingfisher Chin gives his views to Channel News Asia about AHM2012

Video Capture by Francis K.

As we gathered near the Tan Kim Seng fountain to exchange congratulatory messages, share the joys and satisfaction of our race, take many group photos with different poses, we were glad we put in the commitment and dedication to training and following our race and pace plan to reap the fruits.  Kudos Kingfishers!

As we joyfully headed to nearby Marina Square to refuel and recharge, we were not feeling that drained nor too tired, with some even able to do multiple jumps and possibly planning for a recovery run later in the day.  As we rest our tired but 'happy' bodies, we are already thinking of how we can better our performances in Operation Kingfisher 2013 :)  Running The Bay? FatBirds Have Shown The Way!

Photo Contributions from CK Chin, SC Lim, BTing

Prelim Results (Gun Time)