Monday, April 27, 2009

GE30km 2009 Certificate

The cert finally arrived in the mail...thanks to Mohan :)
It was an interesting run, no doubt....Field Report HERE>>

Related Posts with Thumbnails

Night Hawk #8 - The Longest Run

NightHawk Session #8 - Group Photo

It was a warm night as 70 runners descended upon ECP Carpark C4 to join Team FatBird for our 8th session of the NightHawk Marathon Training Program. When 9pm came, we gave a briefing on the objective of this Sundown route familiarization run, as well as the distances and routes for 12km, 24km, 35km and 55km. About 75% of the trainees have signed up for Sundown Marathon on May30, and they were highly charged up for what would be their likely longest LSD run. Lots of group photo-taking and mini-group shots from the run photographer, Max.

The 55km runners (13 of them) were flagged off first, with Henry, Ultra and Eugene helping to guide them along the route. The biggest group were doing the 35km, led by Anthony, David, Keonz, YN, Spencer and Terry. Beng and Suan took care of the 24km, whilst Jancy single-handedly led the 12km runners. We all took the same route towards Kembangan from C4, with respective turning points at Bedok Town Park (12km U-turn), Mobil station along Tampines Ave 9 (24km U-turn) and Loyang Ave (35km U-turn). Sleek and LYK from Team Coconut were on hand to sweep the 35km runners too.

12km, 24km, 35km NightHawk runners starting off

I was chatting with Chantelle for the first 3km...hmm, its been some time (SCSM08) since I last saw her, and her speed has improved. Angelin and David ran along too, fresh from their outing from TriBob Triathlon. It was good to meet and chat with some of the new members to the program, whom had seen Team FatBird training along ECP, and have finally found time to join us...welcome! We maintained an average 6.30min/km pace all along to Kembangan MRT....Paulina, Darren and Johnny leading the way for the 35km. Paulina will be attempting the 84km for the second time *kudos* is also been a while since our last run at the International Friendship run organized by me and DO.

After 6km of running along the winding slopes of Bedok Town Park and crossing of bridges, we reached the Bedok Town Park shed...hmm, found that the power points have been are we going to boil water for coffee/milo on race day? That was the first group RV point...the 12km runners u-turn back, and we bade them adios. The rest pushed on towards the sandy gravel of Bedok Reservoir. We could hear the swishing sounds as the runners hit the gravel in the dark of the night. Everyone was in high spirits.....before long, we exited to Tampines Ave 10. A slight breakaway from the front group...fortunately Keonz was there to rein them in. I provided the middle bridge and maintained contact with the rear group held by DO.

35km-ers in celebratory mood

It was nice to see Max along Tampines Ave 9, snapping away on his pro-looking camera. The group assembled for the 2nd RV at the Mobil station. The runners took a good break and did some good refuelling. The 24km runners U-turn here, and we wished them all the best. The rest of us proceeded on towards Pasir Ris Town Park, crossing the 'bouncy' bridges and along the Park connectors. A toilet break was made at the Park, before we moved on along the convoluted part of Downtown East towards Loyang Connector. The runners were still running as a group as we hit the U-turn (about 17.5km) along the Loyang PCN. A few had turned back slightly earlier, but the bulk of them arrived in good form.

With the runners having a good idea of the route by then, the return leg had fewer stops. We increased the pace to 5.45min/km pace for the long stretches back. Keonz and I went to the front to ensure that all know where to turn back. The night had turned cooler by then with light breezes. Without much stoppage, we finally reached Tampines Ave 9 again, and had a final pit-stop at the Kopi-tiam. Some iced-milo did me good, with the rest taking 100plus and lots of other iced-cold drinks. DO's group joined us, followed by Nancy's, then the rest. I called Terry to check that his group knew the way.

With 11km to finish, the spirits of the runners were high. My group pushed off ahead, with Keonz, Paulina, Darren and Michael setting the pace. I followed closely behind, and was enjoying the faster pace for a bit. When we hit Bedok Reservoir again, it was time for us to enjoy the swishing sounds of the gravel again. I waited for Anthony Kwek and YN to join me to proceed to Bedok Town Park, while Keonz and the front pack moved ahead. With 5km to go, I decided to wait a bit at Town Park for the mid pack to come through. They were 'happy to see a familiar face cheering for them' as they put it...haha...they picked up their steps and moved all the way to the finish line. I ran ahead to catch them and did a good photo finish with Min.

NightHawk Run Leaders in ACTION!

Grabbed a quick drink, and a nice Sng Pao, and I went back to pick up some of the other runners. Cheered the runners coming in for the final 1km, and then saw Sleek, tnancy and LYK. tnancy was slightly injured with ITBS after that gruelling 33km, but when she heard me said it was just 1km more, she perked up and steadily breezed through to the finish....*impressive*. Sleek could not stop praising his Team Coconut for their outstanding demonstration of grit and endurance. With some time to spare, I went back for 1 more round to pick Beverly, BernOh up. They too perked up when they spotted me, and together we did a nice more photo-finish for me...hehe.

The 55km runners have done about 40km by then, and they made their pit-stop at C4. Ultra, BaldChoy, Lucas, Henry, Eugene, Andy were there. I enjoyed the longan syrup prepared by Esther and the Sng Pao from YN, Spencer, Keonz. The bananas from Beng and Suan were life savers for the 55km runners. Ah Chun ran so fast he completed his 55km in lah! We received nice reviews and feedback from the runners, who relished the familiarization of the complex route, full of twists and turns. Many were satisfied with having completed their longest distances with company and the good support from Team FatBird. Well done Team!

NightHawk 55km Runners

With 4 weeks to go, we will proceed to the final 3rd of Operations NightHawk. The next Night Run will be on May 8, with distances from 10km-50km. Tapering will be the order, and it will be more time to catch up and plan for our support plan for actual race day. The Team FatBird Sundown Support Plan will provide personal race support and runspiration for our team of runners participating, and hopefully we can help to make what would be a maiden Night Run for many, a memorable experience.

Distance: 38km__Time: 5hrs30min

Photo Slideshow from FeetOfFury
Photo Contribution from NighHawk Runners, SC & Amy, FatBird Jancy

Related Posts with Thumbnails

Monday, April 20, 2009

Night Hawk #7 - Pace Training Begins

NightHawk Session #7 Briefing

The second half of the NightHawk Program started off with session #7 this morning. 40+ runners turned up, mainly doing 20km and 32km. Today's training will focus on developing a steady pace for the marathon runners, ranging from 5:30min/km - 7:00min/km. Run pacers were on hand to provide guiding paces; Keonz did the 5:30min/km-6:00min/km, Anthony and Spencer the 6:00min/km - 6:30min/km and YN the 6:30min/km - 7:00min/km. Jancy did the 10km, while DO and Ah Beng covered 20km.

The run began at about 7.20am, after briefing of the run and route. I was steadied at about 6:20min/km for the first 10km, and bumped into Commando and a few familiar faces along ECP doing their ninja training. The group of Simon, Richard and Charmane, Spencer, acidburn merged around the NSRCC area. The sun was hot and searing...fortunately many of the runners had their hydration systems with them.

60% of the runners were familiar faces, and that made the situation easier for the pacers with respect to the route and U-turn points. The shade along Changi Coastal Road provided some respite, and allowed me to catch up a little with the front group of Spencer, Charmane. Beverly, tnancy and a rather large group went with the 20km, led by DO and Beng. The 32km U-turn was along the 6th shelter @ Changi Coastal...we took a short break before going back along Coastal. With the weather getting warmer, we were drinking gatorade mix was almost gone mid-way. Offered some to YN, but she wanted to try to be a 'camel'.....hmm, not a good idea on such a hot day, but she has the base to sustain.

I had good chats with a number of the new trainees, and they seemed to be holding out pretty well. I could feel the heat getting to them, and encouraged them to slow down a little so as not to burn out. To catch up for some lost time from the various water stops, I increased the pace to 6min/km to even the pace to an average of 6:15min/km. We had a final water cooler stop near the NSRCC, where I was joined by YN, Charmane, acid and their group. Because of the heat, even the water flowing from the water fountain was warm. With 9km to go, I continued on with my target pace of 6:15min/km. The heat really got to the runners by that time, and few were able to keep pace. I managed to catch up with Spencer who was also finding the heat unbearable. I was slightly concerned for our runners, and was glad the bulk decided to turn back for 26km or less.....leave it for another less HOT day bah ;)

With 6km to go, I had to make 2 more water stops to wash off the salt on my face and arms, as well as to top up with tap water. I maintained a 6min/km pace, and could see none of our runners in front, until the final 3.5km. Kelly was feeling hungry....told her to get some sugar water up ahead. I encouraged them to slow jog, instead of walking for too long. In order to keep my 6:15min/km pace, I didn't stop much today. With 1.5km to go, spotted frootloops (Edwin) on his bike service iced-cold, heavenly. Since I was near to the finish, I didn't really need it then. I continued on to find Eugene and Darren who was taking a final walk break. I urged them to jog with me all the way to the finish for a nice group photo shot.

The iced-cold 100plus at the FatBird Watering Hole was truly refreshing. I grabbed a banana for a quick recovery meal. Many of the runners mentioned that this was one of their hardest runs to date, and they were happy to have made it through. We congratulated them on their achievement....their mental strngth would have gone at least 1-2 notches up....well done NightHawkers. Colleen came back after doing a gruelling 32km+ with her camelbak, and could even muster a nice victory smile for the camera. Lai Chee and Lesley had no problemns completing their 35km distance, even in this heat.

HOT but satisfying 32km

When all had come back by 11.30am, NightHawk Central conducted a ops meeting to prepare for next Friday's familiarization run #1 of the Sundown route. There will be 3 more long runs of 30km+ to look forward to, after which we will go into tapering phase. NightHawk trainees who came for at least 3 run sessions were issued with the Team FatBird trainee card for recording of their training sessions, as well as identifying them as Team FatBird runners and trainees. The attractive ID card will serve as a good record of the tough training that they have gone through.....looking back one day will surely bring back 'sweet' memories of jobs well done :)
Distance: 32km__Time: 3hr20min__Pace: 6:17min/km

Photo Slideshow by Brokie

Related Posts with Thumbnails

Thursday, April 16, 2009

Nike Free @ Nike RUN Club

Went down to the Nike RUN Club @ Wisma for the second run with a new group of sign-ups. A number of i-RUNners came down specifically to try this much talked about run in the city and gardens, as well as to try some of the new Nike running shoes. I took the opportunity to give the new Nike Free 5.0 a stab.

Everyone was enjoying the slow starting pace, getting to know one another along Orchard Boulevard. This group of about 30 has pretty strong sports background, although not all are regular runners. Some do regular yoga, some play soccer, others do sprints....but all were there for a run along as a group and have a good workout.

They thoroughly enjoyed the Botanic Gardens loops, where they had a chance to try the bouncy LunarTrainers, the lightweight LunarRacers, the very supportive Structured TriaX, and of course, the oustanding and shwe Nike Frees. I found the new Free to be good in the heel cushion area, with sufficient mid-forefoot cushion, although not as lush as the LunarRacers. Still I would rank it as a very good training shoe for distances up to 10km, to build strong calves and ankles, as well as developing good running ergonomics.

As usual, everyone enjoyed the the nice after-run Subway treats, Iced Milo and mystery prizes. A few runners have asked for distances to be extended, especially in the Botanic Gardens, while others would like to see The Nike Run SG being done on a weekly basis. Still, it is just the beginning, and with more positive feedback being garnered, I am sure Nike will consider having more of such runs in the otherwise predominantly shopping-based Orchard belt :)

Related Posts with Thumbnails

Tuesday, April 14, 2009

A Dusty Recovery on Easter

11 of us gathered at MacRitchie for a recovery run on Easter Sunday, following from the Good Friday Dusty Run. YN, Spencer, DO, K20Z, LiLian, Yamsong, Julie, Yong, Amy, SC and myself joined the SAFRA MF Runners for a flower-smelling trail run. The last time I was there in the day was for the 15km Progressive Run, and since then, a furore had erupted about the closure of the access to certain parts of SICC leading to UPR, possibly jeopardizing the MR25 Progressive Run Series. There was a sizeable group of familiar MR25 Runners, as well as an army run event taking place....quite a crowd at MR this Easter Sunday morning.

SC and Amy were there to do a trail walk, while the rest of us proceeded towards Northern Trails. Lots of chit-chats with Yong about the trails, and soon we were out at the end of NT, after 3.6km. All were enjoying the undulating slopes and fresh smells of the trails. We could see a station with an umbrella at the junction leading to SICC, but no guard was in sight. Nevertheless, we proceeded on towards the Ranger Station via Terantang Trails. From the Ranger Station, we went into the Rifle Range Trails where we were welcomed with lots more slimy slopes...hehe. The folks were exclaiming about the difficult terrain, but yet enjoying themselves, occasionally panting hard, mostly not able to chit-chat anymore....haha.

I was enjoying the trails again, as we went to the end of RR Trails, and showed the team Rifle Range Road which can lead us all the way to Bukit Timah Hill, Dairy Farm, and even ZhengHua. We turned back and went for more slopes to reach the other end at Venus Road. There was a barricade of bushes in place. After about 9km of trail running, the folks were feeling a little winded, and we decided to just head back along Ranger Station to Sime Trail, Jelutong Tower, SICC and then Lornie Trails. LiLian and K20Z held out very well, and were running fast too. The trails were good for strengthening of the ankles, calves and building leg lift.

We completed the 15km trail run with nary a whimper...hehe. Those lactic acid buildup were certainly cleared by the time we reached the carpark. Iced-cold 100plus was already waiting as Spencer and YN had run ahead to set up the TFB Watering Hole. Bug, Teck Hou, Lai Chee and Colleen had already finished their runs. We were joined by Amy and SC who had finished their 5km walk too. Had a chat with the MR25 folks about the new Progressive Run route, and it seemed that we might not have to run 2 10.5km loops for the 20km run in May *keeping fingers crossed* All had a good recovery workout on this Easter Sunday morning :)

Related Posts with Thumbnails

Monday, April 13, 2009

FatBird Sundowners in TODAY

Source: TODAY News, April 13

Related Posts with Thumbnails

Sunday, April 12, 2009

Night Hawk #6 - Dusty Run II

NightHawk #6 - Dusty Run II

About 100 runners from Team FatBird, SgRunners, SAFRA, i-RUN and other runners & running groups gathered at ECP F2 carpark at 9pm for The Dusty Run. This is one of the key highlights of the NightHawk Marathon Training Program for Sundown co-organized by Team FatBird and Stardust Productions. Keonz (aka Stardust) spent weeks planning for the run, painstakingly mapping and recce-ing the 10km-50km route(s), creating all the props for a grand start-off.

Run Briefing

Route Briefing

Though there were many familiar faces, at least 30% of them whom I was not familiar with. It seems like we have to be prepared with large turnouts for the remaining 3 night runs. Wee took some nice team photos of Team FatBird with the Dusty Run poster. I welcomed all the participants at 9.15pm, gave a short intro to the NightHawk Program and Dusty Run, and introduced the NightHawk Central 8 run marshals. FatBird David (aka DO) gave a safety briefing about night running, followed by a detailed route brief by Keonz. Next, getting the entire group of 100 prople into a group photo was a small challenge easily resolved by Wee, followed by a startoff at 9.30pm with the firing of 2 confetti tubes by FatBirds Anthony (aka DreamRunner) and Keonz (aka Stardust).

NightHawk Central 8 (REDCON 5)

Team FatBird - on a dusty mission

NightHawk Dusty Runners on a roll

Armed with blink blink lights, wrist lighting, small torches, the runners moved gingerly towards NSRCC in the rather dark night. The weather was cool after the afternoon rains, and all were in chirpy and merry mood. The 50km runners (about 10) went ahead, followed by the 30km (about 50), then the 20km (about 25) and finally the 10km (about 15) runners. I ran along with the mid-pack for the first 5km, enjoying the Bedok Park Connector (part of the i-RUN at Changi route) and getting to know some of the new runners, as well as saying hello to runners whom I have not met for a while. It was so good to see everyone coming together and running as a group. Max and Jane were on hand at strategic spots to capture the moments.

En-route Bedok Park Connector

Along Singapore EXPO

Along Kembangan Station

The 10km runners turned back at the initial part of the Bedok Park Connector in high spirits. I followed on with the 20km and 30km runners towards Singapore EXPO. The group was rather strung out by we ran towards the EXPO, we could see some groups leaving as they had finished their first pit-stop. DO and I was moving along with Team Coconut of SgRunners till the EXPO area, before I decided to run up to slow the front-runners down a little. Saw Melvin How waiting, and then YN splitting the 20km/30km runners into their respective routes of advance. Also caught up with Kayano and a few of the 50km runners ambling towards Tampines. The runners' spirits were high, and that made us worked even harder to get them moving along smoothly.

I caught up with Keonz and Terry's group, and informed of the larger group behind. Spencer was heading a 30km group further up, our marshals were really spread thin this time. I ran back towards Changi Hospital area to try to catch DO's group, but later found that they had gone on straight without crossing the road. They finally managed to marry up with the front groups at the Bedok Reservoir Park area. By the 20km mark, the effects of the night would have gotten to some of the less conditioned runners, while the more experienced ones kept up with their steady paces. After 2 hours of running, most of the runners have broken into smaller groups of 3-5, and pushing towards the finish line. The undulating terrain of the Siglap Park Connector gave the runners another challenging task at hand, but they relished it....these sadistic types...haha.

I took a turn back to ECP early to marry up with the finishers of the 20km distance at about 11.30pm. Beng, Suan, Esther and Samantha were just sweeping and wrapping up the 20km distance, all still looking fresh as lilies. We were welcomed by the drinks and Sng Pao party with a nice photo shot to boot. The first group of 30km runners arrived at around 12.45pm, led by Choon, scoop, darren, babumouse and Wee....they did a very fast time. Bose, Matthew, Johnny, Chris and another group came from the other direction finishing a distance of 27km. There were lots of camera playing, monkeying around, and even some sleek moves to keep us occupied through the early hours of the of them even had her waist injured from the jerky movements....hehe.

A Dusty finish

We made some phone contact with 30km runners and found that they were doing fine. A few decided to go back from their respective points (about 25km) and not return to F2. TLR, teelee, Freddy and Melvin Jnr came back in 1 line after doing 33km....they looked very satisfied, with Freddy and Melvin continuing on (after some refreshment) to complete 47km. By 2am, 4.5hrs after the start, all the 30km runners had returned, including the large group of DO, tnancy, Bev, BernOh, KR, BioSynthesis and a few others. A small medical attention was called for tnancy who had incurred some light scratches from a slip at the 27km....still they persevered to finish about, the endurance and mental determination that make marathoners :)

section of some 10km finishers

section of some 20-30km finishers

The 50km runners were still going strong by 3am, as they took their fuel breaks and ran with steady paces as a group. Most of the runners have gone back by then, whilst the marshals have washed up and waited anxiously for their return. Because of the large turnout, there was scarcely any drinks, Sng Pao or bananas left, and we decided to clear things up while waiting. The Team went to nearby MacDonald's to get after-race replenishment and by 4am, the entire group of 50km runners finished their grueling run. tnancy was there to receive them and informed me of their safe return.....thanks nancy. From some of their voices, they sounded tired but very satisfied. It is no mean feat to run 50km in one sitting, not least into the wee hours of the morning.

Having some fun while waiting for the 30-50km finishers

It was certainly a successful Dusty Run, with a record attendance and completion of the respective distances set out as targets. We achieved what we set out to do, to kick up some dust and have a blast. All who completed the run got to sign behind the Dusty Run poster....we will look back in future with fond memories. Thanks to the NightHawk Central 8 marshals, Team FatBird members, and all the run participants for making this event such an interesting and meaningful one for all. Keonz and his team are already laying down the plans for Dusty Run III in April 2010 :)

Signing in as finisher of Dusty Run II

TRY-ing to be FatBirds

With the completion of the 6th session of the 12-week Program, the runners would have achieved the mid-point of the NightHawk Marathon Training. They can look forward to the second half of the Program, which promises to be no less exciting and challenging as the first half. We will see 3 more night runs of distances 30km-36km and familiarization of the actual Sundown route. We will begin Paced training too, with runners running in 3-5 groups of respective paces which will be announced. We are also expecting large turnouts, especially for the night runs, with most of the participants coming from the Full Marathon category. We now take a well deserved recovery, before coming back for the next night training run in 2 weeks time....details will be out for it.

Initial Photos by FatBird Jancy
Photo_Slideshow by FeetOfFury Max

Related Posts with Thumbnails

Monday, April 06, 2009

Night Hawk #5 - The Week Before Dusty

NightHawk Marathon Training #5

Another warm morning awaited us at the NightHawk session #5 as the 50+ runners gathered for registration and chatter. Most of the runners have arrived by better. The menu this morning was similar to last week's 10km-28km. It was also a week prior to our night LSD next friday, The Dusty Run II. A slightly larger group from SAFRA MF joined in this morning's run. This morning's pace will be moved to the TFB Steady-Birdy HR Zone (Marathon pace).

NightHawk Central 8 (redcon ACTIVATED)

About 80% of the runners were familiar faces. Lai Chee and Lesley walked in nonchalantly just before the start. A short brief and introductions to the NightHawk Central 8 marshals and their respective pacing distances, and away we went. NightHawk A, comprising of Jancy, Beng, Terry took care of the 10km-20km runners while NightHawk B, comprising Keonz, David, Yrannath, Spencer and Anthony paced the 20km-28km runners. The starting speed was much better, with most of the runners checking their paces and avoiding the urge to surge. I ran along a bit with 2 new ladies who joined from Running Lab...they were to go for 20km. Ivy came alone in spite of her kakis not turning up.

In the distance, the sun was emerging as we headed towards NSRCC. The Temasek Poly Dualthlon was about to begin. I took a quick break at the toilet nearby, and came out to see the mid-pack and LaserRunner (who was doing 20km). DO came to say that Team A's NightHawkers are all cleared in front, and we ran together to catch up. Terry, Han and scoop turned back at the 20km point, while I proceeded on to catch up with Suan (who turened at the 13km U-turn mark). YN was waiting at the 14km U-turn mark, while acid and the rest went for the next U-turn. Lai Chee/Lesley went all the way to Changi Beach Park toilet.

While YN, wee, Bev and Bern returned, I went slightly ahead to meet up with acidburn, ZhiLei and Charmane. ZhiLei mentioned she did not have sufficient rest and seemed to be a little dehydrated. Fortunately I had a small bottle of gatorade which did help a little. We proceeded on with a more comfortable pace of about 6:15min/km, and soon found ourselves reaching NSRCC. The small group was at the cooler at NSRCC, and we joined in to lap up the water. A dog nearby joined in to quench its thirst in that mighty hot sun. After a few refills of my water bottle later, we continued on in high spirits to tackle the remaining 8km.

Along the way, I was advising ZhiLei to hydrate more, and not to start off too fast and furious. She has the potential to do at least a 4.5hr marathon if she follow the training plan and practice proper hydration and refueling. Soon we caught up with Bev and Bern, and we were running in a small group again. Running along ECP always allow me to bump into so many familiar faces, too many to recall....all I know are they are good running friends and kakis who will always bring a smile to my face even in very trying weather...hehe. With 2km to go, we picked up speed a little and proceeded to run non-stop all the way to complete the approx. 29km distance (for me at least). It was yet another satisfying run......somehow my legs felt more tired today compared with last week. As the training distances get progressively longer, the runners are looking to arm themselves with fuel belts and hydration systems as well as powergels and recovery drinks to stay the marathon course.

Soaking it in at the Watering Hole

Generous contributions to the FatBird drinks fund continue to pour in, and that should help to keep the drinks, bananas and Sng Paos flow steady for the next few weeks :) I would like to take this opportunity to thank all who are so supportive of Team FatBird and what we do. I had LiLian from the meet-ups team to pick a nice tree for a group photo. The NightHawk Central 8 also took a series of nice group photos, along with FatBird individal profile photos, all for our new website which we hope to launch by end April.

Overall a satisfying run for all, and it seemed that there was minimal walking today compared with last week....could be the runners getting stronger and more conditioned. The Dusty Run poster should be ready by next week, and all are getting excited for the Apr10 Dusty Run premiere....Let's Kick Some Dust, We Will Have A Blast :)

Photo Slideshow by FatBird Jancy

Related Posts with Thumbnails

Thursday, April 02, 2009

New happening RUN in Town!

Stars & Elites enjoying themselves

The 6 of us had an important mission. We went down as Team FatBird Nike RUN Marshals to assist with this new happening Nike RUN Club @ Wisma. It was fun meeting with lots of interesting people from the media, as well some of Singapore's most elite distance runners and triathletes....not to mention the opportunity to hobnob with hunks and babes....a most interesting evening run-leading them down along Orchard Boulevard and into Botanic Gardens. I somehow have the feeling that this run will get very exciting as more runners join in.

TODAY News Article

Related Posts with Thumbnails