Call To Action: Follow Our Pace, Win Your Race!
Marathon Pacers & Pacees: We will achieve together
Marathon Pacers' Pre-Run Briefing
Sunbirds' Pre-Flight Preparations
A round of introductions of the various Pace Groups, followed by the 10km, 18km, 28km route briefing, and the large group photo shot, the enthusiastic groups were flagged off in the direction of Fort Road. It was nice to have Ben Pulham from Racers Toolbox join the 3:45h group to share his experiences on running and pacing fast distance runs. We had quite a large 4:00h group today, and I was having a good time getting to know some of them, as well as explaining our Optimal Pace Strategy. The enthusiastic group had quite a fair bit of questions ranging from nutrition, hydration, making toilet stops, breathing and running form in general.
noise..tsk tsk. The 4:00h group was real focused, and Pace Group Leader, Keonz was maintaining a good 5:38min/km pace. The body of Pacers Darren and YN were towing the line well, as we hit the 10km mark in 56min, about 5:35min/km. I told the group to maintain our pace for at least up to 21km, and re-evaluate later. We welcomed the shade along Changi Coastal Road, and enjoyed the cool breeze blowing in our faces. Loy and I were covering the rear, 10m from the front pack.
The U-Turn at the 2nd Shelter was a welcome as we ran back towards ECP, in anticipation of meeting up with our fellow Pace Groups & runners. The groups were very much still running 
together, and keeping their respective paces….well done. Cheers and applause, some Hi-5s, and more words of encouragement ensued. I could see that the 4:00h runners were still going strong and were able to keep up. We reached back into NSRCC area, made some water-stops on the run, and generally practiced with the Pacees how we would be taking breaks and yet maintaining the pace. Runners who went off for water or toilet breaks, caught up slowly but steadily with the Pace Group (who maintained Pace throughout). We held on to a steady 5:35min/km.
After 23km, some of the runners who were not feeling well slowed a little, while 1-2 hit the wall early due to the warmer weather then, and the lack of conditioning on their part. Nevertheless, the slightly faster pace we had achieved for the first 21km, allowed them some luxury to slow down a little and still stay within target. With 3km to go, we still had a number of runners who were staying with the pace, as we completed the near 28km at an average of 5:35min/km for the 4:00h group. The 2:00h half-marathon group also did very well to stay within that pace, and we had a number of happy Pacees.
After a quick drink and some group photos, we were down at the end point to cheer the rest of the Pace Groups and runners returning. The 4:15h, 4:30h, 4:45h all returned strongly with very few stragglers behind. The 5:00h and the 2:30h (half-marathon) groups also ran to target pace and returned with some nice finishing poses for the camera. Byron, decked in his very nice Monash University top, was most busy with capturing ‘ACTION’ shots of all the runners. He had to be called back a few times as he tried to sneak off for a quick drink, as the stream of runners up to 5:00h returned….haha.
Paos and Nasi Lemak kindly contributed by friends who were organized the Edward Whistler Run…thanks guys! When most of the runners returned, we conducted a short briefing on next week’s Marathon Pacers’ Run, Race Pack collection and ‘Meet Marathon Pacers’ @ Floating Platform, carbo-loading dinner arrangements, race-day meet-ups and post-race group photos and gatherings.
As we enter into the final week of tapering, there remains lots to do in terms of race-day preparations, resting our legs, recollecting all that we have gone through and learnt in the past 10-12 weeks, preparing race day equipment and fuel, as well as doing some research for those who would need a back-up ‘Run-Walk’ strategy if they feel insufficiently prepared. The Sunbirds, who have gone through most of the 10-week program, would be sufficiently conditioned for the mission, and confidence of completion within target should be good. Barring any injuries or sickness, we are confident and hopeful that those who will Follow Our Pace will Win Your Race!
Team FatBird Pacers, Sunbirds & Pacees
Team FatBird Marathon Pacers 2009
Briefing for Sunbirds @ The SandPit, FatBird Nest
Introductions of the Team FatBird Marathon Pacers
Briefing for 'Run With Marathon Pacers' Participants
looked like SC5, but I will have to confirm ;) As we got back into NSRCC, we spotted more familiar faces, but did not really stop to chat for long as we had a ‘pace’ to maintain. Yamsong and the 4hr runners were maintaining the pace well, and was soon rewarded with our 1st toilet break just after the sailing centre. Keonz continued to push the pace after a short break, while we tried to catch up slowly but surely (average pace down to 5:38min/km). I informed the rest we had some buffer built up, but we should try to take advantage of the nice weather to maintain pace.
was taking running shots. Byron was a real help with taking the runners in action, and his ‘ACTION’ photos make for good 
material in our field reports :) Onwards towards Fort Road we went, still feeling good. The 4hr group was maintaining well, and we soon saw CH turning back. The 21km 2:30h pace group of Ee Lyn, Angela, accompanied by Helen looked steady with their Pacees running alongside. We cheered again, and before long, spotted the SAFRA MF runners at Carpark B1 area. They too shouted ‘Jia You’ as we made good progress. I told the group that we would take another toilet break after we U-turn at the end of Fort Road.
The turn back put us in good view of YN who was closing in on our 4hr pace, followed by Li Lian, Johnny, Matthew and the 4:15h group, and then the 4:30h group. There were other ‘Pacees’ strung around these few groups, and we made sure we gave one another some applause as we crossed paths. We reached back to The PlayGround for 29km. With just 6km to go, our spirits remained high, as we made sure not to drop our paces. It was by then 5:37min/km pace. One of the 4hr runners bade farewell, vowing to join us again next week. Yamsong was feeling a little of the effects, and slowed down a tad to maintain a sustainable pace.
A Job Well Done!
the knowledge they can complete the race at the desired pace (with even some buffer built in) on the big day. There were not much complaints of soreness, nor shoes giving problems. The weather was real kind to all, allowing us to end this long run with such a good feeling. The 5:30h and 6:00h groups completed their runs dutifully before 11:30am, which was the cut-off of the 4hr15min they should come back by. With all the happy faces, we grabbed the opportunity to take more photos for the marathon album.
Saturday. A quick check showed that ¾ of the slots have been taken up. We will see yet another large group at next weekend’s 28km paced run, and it was be another opportunity for the runners to hone their paces and try out their hydration, fuel and gear for race day. After this morning’s experience, we expect the runners to be even more prepared and conditioned next weekend. We are on the final stretch of the Journey Towards SCSM09. The Team FatBird Marathon Pacers will be there in full force to provide the pacing and guidance yet again. Follow Our Pace, Win Your Race!
Team FatBird Marathon Pacers 2009
At the 12km mark, we clapped and acknowledged the 3:45h pace group as they pass. We were still maintaining a good pace in spite of the weather. I was happy I had my fuel belt with me, topped with Gatorade Mix and 2 Powergels. We cheered one another as we passed the respective pace groups. They were doing great with the paces, and running as a group. The 4:30, 4:45 and 5:00 were the largest groups. The 5:15, 5:30 and 6:00 groups were also into their respective zones and practising their own pace plan. We took our first toilet break after the Sailing Centre. I was feeling the heat as I 
wet my head with water. I could feel the body heating up, which would mean deteriorating performance. Keonz and I ran with Lawrence for the next 5km towards The Playground. We met a few familiar faces who were also putting in their long runs...Eileen, Wee, Jason, tigger, Wen Long, Robert, Cheow, and a couple more. Because of The New Balance Real Run tomorrow, some were doing shorter distances.
off, before resuming the approach to Cable Ski. By the 30km mark, I felt my pace slowing, possibly burning off lots of fuel and losing water and salts. It was great to see the 4:15 and 4:30 pace groups, all looking strong and cheery, with Nigel even taking time to blow a whistle...hehe. Johnny, Matthew, Eline, Sin Guan, the 4:15 Pacers looked very strong indeed, followed by DO, Nigel, Costner and the Sunbirds Li Lian, Kate and a few others.
By the 32km mark, I told Keonz to continue on with the pace, while I decided to call it a day at 35km. I went to the C4 toilet for more cooling down, before turning back. Along the way, I was cheering and acknowledging the Sunbirds and Pacer groups who were sprawled all along ECP. I could see Genevieve and Toh running within the distance, not too far from the end point. It was great to see Byron with his professional camera taking in shots of us finishing the run or passing through The PlayGround. Byron had done his 15km earlier, and this year he seemed to be better prepared, and without his nemesis, the ITBS flaring up so far.
help him identify the various pacers and Sunbirds that were passing through. The 4:45h pace group, led by Terry, did very well. All returned in good form for some nice photo shots by Byron. Kudos to the Sunbirds who were training in such heat for their longest run yet, and many looked to be really drained by the heat. It is with their base of Sunbird training that have helped them condition mentally and physically for such tough long runs. Many of them will overcome any obstacles put to them on race day to finish victoriously.
Next Sunday will see the start of the ‘Run With Marathon Pacers’ series, where SCSM09 registrants for the full and half marathon will be invited to run with the marathon pacers to familiarize themselves with the pacers and some degree of pacing, in order they may achieve their completion targets for the race. It should be an interesting run as there could be runners of all capabilities and experiences attempting to run at sustainable paces in training runs. It will be a good gauge for them to evaluate their chances of completing SCSM09 within or close to their target timings. Till then, Follow Our Pace, Win Your Race!
Operation Sunbird Session #6
Briefing of Marathon Pacers
Sunbirds too turned out in strong numbers, many arriving as early as 6.40am, just waiting for that 30km to be served. Coach Jonathan gave a refresher on running form, as well as preparations for training to run long distances, including post-run recovery. We begun Pace Training with the Sunbirds running alongside the Pacers, whom will be training in their respective pace timings and strategies as a group.
35km. YN, Spencer, Yamsong and myself were joined by the 2:00h, 2:15h 21km Pacers Kelvin, Angela. The skies were cloudy, the ground dry, and the weather was cool. The Pacers don our Pacer Training top to test them out, along with the allocated trainers for the run-in. We could see the 3:45h Pace Group of Henry, Angelo and CH in front, whilst the 4:15h group of Eline, Andy and team were just behind. It was great to see all keeping to their paces. Saw Wee at the 9km mark near NSRCC, and exchanged greetings. It was not too crowded at ECP this morning, presumably many runners thinking that the weather would be bad, and so calling off their runs.
Sunbirds. This group looked so strong, as if they had just ran 10km, when they had by then covered 26km. Doing these return loops allowed me to be able to see most of our pacers and Sunbirds, and it is always a joy to watch them in serious training. Ben was so steady and focused in just completing his pace, trying to adjust his timing to fit the 6hr Pace Group's requirement. I also bumped into quite a number of familiar faces, notable Wee San who was looking trim and fit, and running strong....she has improved remarkably.
took a U-turn just before the Cable Ski area, and by then, I was running alone with 3km to complete. I continued on with a 5:35min/km average finish till the end of the 35km at The PlayGround. Those who did 30km were back and replenishing themselves with bananas, apples and isotonic drinks; at the same time sharing happily their conquests of the 30km distance and feeling so good after such a long run. Many of them did not look any tired than running 10km, and most would have been able to go for another 5-10km if called upon...hehe. Ramesh was waxing lyrical about the banana he took at mid-point which boosted his energy levels way high.
As more of the Marathon Pacers and Sunbirds from the other Pace Groups returned, we were busy handing out refreshments and distributing Pacers Training Gear. Many small groups were around The SandPit and Lawn area, sharing and chit-chatting about their training progress and improvements since joining Operation Sunbird. Weight loss asides, many Sunbirds have indeed been conditioned for more challenging conditions like the time they were at MF hills, or when they faced the Sand Storm, or even last week's sweltering heat....all these have made them stronger runners, not only physically, but mentally.
HPB SPECIAL Feature in SHAPE Magaizine (Nov09 issue)
PARTY AT MY PACE
Attentive Sunbirds @ Session #5
Coach Ben Pulham came in place of Jonathan who was nursing a bad stomach. The Marathon Pacers were out in good numbers though, although a number of us had races on Saturday. This morning saw us kick-starting Pace training, with the various Pace Groups running along with the trainees. The various groups were dispatched one after another, ending with the 21km and 10km runners. All were faithfully adopting a steady pace, which was indication of the good base the runners have built up over the past 4-6 weeks of training.
The group gathered at NSRCC (9km mark) for a pit stop, and was generously offered iced cold drinks by the SAFRA Toa Payoh runners who were also doing their LSD. The Sunbirds and Pacers were thankful for the nice gesture, especially when the sun was already out by then. The various timing groups then proceeded back towards The PlayGround for lap 1. Along the way, I had a good chance to run along the various pace groups, and get a sense of their spirit of cooperation. The 21km runners of SC, Rose and marcob were the epitome of motivation as they trotted along in their slow but very steady pace, with no walking.
cheering them on. They ran much stronger this morning in spite of the heat. Annie was commenting that it was one of the hottest runs she has encountered. After realizing she just did a 15km on Saturday, I advised her to be happy with another 28km, no more . Nigel joined the 2 ladies to complete the final 5km. The rest of the groups, esp. the 4:45h group led by Terry also came on strongly. K3 was full of smiles after 23km. Ramesh said he felt stronger after banana and isotonic replenishment. I turned back along with Nicholas, Beverly, Irene, Patrick, and the 5hr group.
slowing runners. I was able to maintain to BaseBuild zone for 95% of the 28km run. The heat provided some very good conditioning, as hydration and refuel became important factors affecting the trainees’ performances. DO, Wee and Darren welcomed the runners back to The FatBird Nest with shouts of ‘Job Well Done’ and ‘Isotonic Drinks & Bananas’. I downed a few cups of 100plus and an apple before continuing to speak with the Pacers about their training and gear.
FatBird Runners @ Human Race: Birds Fly, Human Race! 
too fast for me....tried to slow down a little. A few overtook me as I was happily drafting off someone in front. I could see Spencer slightly ahead in a very good form. YN, Terry, DO and the rest were always around. Nike's Yian Soon was up ahead too. At the U-turn in the Kallang area, I cheered for a few familiar faces like Vivian, Ronnie, Sumiko who were always in the front pack. I was reminding myself not to push too hard, and using my breathing as a gauge. As we entered into the Kallang Theatre area, I could see Ben, Scott and a mini bunch moving at break-neck pace J. The sun was out and the humidity was near unbearable. I steadied to a 4:30min/km pace.
front, and decided to chase after him a little. There were a few others who were running close-by, and we could all feel our bodies being drained by the heat trapped in that red T-Shirt. Out of the PA, it was near to the 7km mark, and we faced that familiar slope which always appear at SCSM and AHM...hehe. Because of the heat, I did not skip any water stations at all, save for the final one where we had to climb the slope. I felt it too bothersome to go all the way left. MR25 Stephen Lim was there, and he was generous with his ‘clicks’ of the pro camera he wielded.
Garmin showed 39min+ at that point, as I rounded the turn into the F1 Pit area. I could hear announcements from the MC, and the 500m mark was clearly visible. At 42min+, I increased the pace hoping to record sub 45min. The final 400m was so long and straight, but I was motivated by the celebrations of sounds and music at the finish line. I just focused on the timer, and crossed the finish in 44:45, made sub-45min....distance recorded on my Garmin was 9.93km though.
A Flock Of Happy Birds & Human :)
and friends participating, we left the F1 Pit at 8.45am. Team FatBird Runners achieved many PBs, and were very satisfied with the 10km outing. The organization of the event was great, and goodies galore. There were no fuss about distance markers nor drinks stations...everything went smoothly. One up for Nike and the organizers of The Human Race 2009. We shall be back in 2010. Birds Fly, Human Race!
