Team FatBird

Operation NightHawk 2012: Sundown Marathon comes to town

2012-02-05T17:52:00.000-08:00

With the race course set against a backdrop of skyscrapers in the night in the city, the fifth year of the Sundown Marathon will be the most exciting night running event yet. Team FatBird is happy to bring back the highly successful Operation NightHawk - our tried and tested structured night training program to help you Beat The Sunrise!

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Operation NightHawk Runners Celebrate @ Sundown 2011

Operation NightHawk 2012 is HERE!

Limited Slots Still Available.
REGISTER HERE!

This edition of Operation NightHawk delivers even better value with additional training sessions, enhanced equipping discounts from New Balance & 2XU Compression to provide you the ultimate night marathon training experience.

OPERATION NIGHTHAWK - Comprehensive Marathon Training Package price of $109 (HM/FM) inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Night Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A New Balance "OPERATION NIGHTHAWK" TRAINING tee FOC
3. A pair of New Balance shorts FOC
4. A New Balance "OPERATION NIGHTHAWK" RACE DAY singlet/vest FOC to trainees who meet attendance criteria (50% weekend sessions).
5. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
6. Special discounts on 2XU Compression Products
7. Race Night Hospitality Tent/Massage/Refreshment for Ops NightHawk participants
8. eCertificates/Awards of completion/achievement.

Training will begin in March 2012 for successful applicants.
Click HERE Training Dates/Schedules for your planning purposes.
Click HERE for Frequently Asked Questions.

Please email to training@teamfatbird.com for any clarifications or queries.

- Subject: Ops NightHawk 2012

- Name,

- email,

- contact no.

2XU Compression Lead Up Run

2012-02-05T05:59:00.001-08:00

Photo Contributions: Marcus Lim, AC Leong (Album 1, Album 2), Tan Kim Lai

To commemorate the 2XU PWX Grand Launch, Team FatBird was tasked to organize a lead up run to put in some preparations for those who have signed up or intending to sign up for the 2XU Compression Run in April. Special offers of the latest range of 2XU Compression wear were thrown in for good measure.

With the many runners attending overseas marathons (HK, BKK, TNF Thailand) and local races (Zoo Safari, TriFam event), we still had about 70 runners show up at Velocity @ Novena for a nice Sunday run into MacRitchie Reservoir (MR) along road and trails. Runners showed up in their 2XU Compression gear to test them out, and some even came with the newly launched Brooks PureProject line for some minimalist shoe trials.

It was nice to see many familiar FatBird faces, and yet was interesting to meet up with runners new to the team and our format of lead up runs. The Key Power (KPI) staff was there by 8:15am to give full support to the lead up run, making it possible for us to store our baggage, have a good briefing, some great group photos and a nice dynamic warm-up before heading towards MR. We had 7 dedicated FatBird Running Guides for this run to manage the tricky road crossings and parts of the MR trails which were new to many.

We had a rather smooth 2km to MR, stopped for a break and photo shot at the Amenities Centre, before proceeding onto Lornie Trails. Many of us have not been to this part for some time, as most FatBird training sessions in MR run along the more challenging Northern Trails. It was cool and refreshing along the trails as our large group kept to one side to allow access on the other by oncoming runners. By the time we hit the U-Turn near Lornie Road, most of the runners were already having a good workout from the MR slopes. A smaller group went by Lornie Road while the main group went back along the trails, all converging back at the Amenities Centre by 10am.

Lots of catching up and questions about the 2XU Compression, Brooks PureProject shoes, Ops NightHawk training and even some bits about our team's recent interviews in the media kept the whole group occupied and minds off the challenges of the terrain. It was a happy moment for all at the Amenities Centre as all had covered 10km by then and were just 2km from home base. The sun was just about coming up as we headed back, the whole journey rather smooth throughout. The cold 100-Plus served by the KPI staff were just rewards for the 2XU runners, and with some cool-down stretches done, we ended the run by 11am.

That was followed by purchases of 2XU Compression merchandise and signing up of the 2XU Compression Run (the 12km lead up run was just the final encouragement and motivation needed for the fence-sitters to ink their names on the 2XU Run registration forms). We wish all participating at the 2XU Compression Run a good race in April, and given the good base we saw in many of the runners, they should all be doing just great!

2XU Compression Lead Up Run

2012-01-31T23:53:00.000-08:00

Event Details and RSVP your attendance HERE!

Vibram Five Fingers (VFF) exclusive

2012-01-30T22:24:00.000-08:00

FatBirds who do not have Training Cards (membership) can show your I/C for verification.

Please send queries about this promotion or other FatBird discount programs to teamsales@teamfatbird.com.

FatBird Membership

Participants of FatBird training programs (NightHawk, Kookaburra, Kingfisher, Sunbird) and FatBird-led runs (i-Run, U Run, Weekenders) are automatically part of Team FatBird. There are no membership fees for group runs, but there aretraining contributions to participate in training programs. To begin your journey to becoming a FatBird member, please follow the following steps:

1. ‘Like’ the Team FatBird Facebook Page

2. Visit HERE for more info on FatBird-led Runs.

3. Register your interest for future runs with us HERE

4. You will be advised of marathon training programs from time-time whenthey are available

REGISTER HERE for FatBird Runs and member offers.

ORDER HERE for FatBird Running Top.

CLICK HERE for Team FatBird's Profile

FatBird 'Enter The Dragon' Holiday Weekender

2012-01-29T08:57:00.000-08:00

Photo Contributions From CK Chin, Marcus Lim (Album 1, Album 2), AC Leong, Susie Lim, Ngatimin, Tan Tick Hock

When we did the FatBird Circle Line Weekenders from Oct-Dec 2011, the Labrador Park Berlayer Creek and Coastal Walk had yet to be open. With the Chinese New Year of the Dragon, we decided on a CNY Holiday Weekender to bring the FatBird runners to the scenic areas of the Labrador Reserve & Coastal Walk, Keppel Marina, Berlayer Creek and the Cantebury Estates (which many have been asking to visit).

90+ enthusiastic FatBirds showed up on what was a cloudy, windy and cool morning at the Labrador Park MRT. Lots of well-wishing of Gong Xi Fa Cai and Happy New Year amongst the runners ensued, many whom have not met up since the SCMS in Dec 2011. After a quick brief at 7:30am, we proceeded on to the Dragon Tooth via the Labrador Park tunnels & Park. We had a different angle shot of the group at the Dragon Tooth, and then broke out into a series of vocals, cheers and song-singing which were to be the highlights at each of the day's auspicious spots of 'Bu Bu Gao Shen', 'Yi Fan Feng Shun' and 'Fu Xing Gao Zhao'.

The FatBirds soaked in the sights and the festive atmosphere of the Dragon New Year, singing along and posing for pictures as they jog along the Keppel Marina area. The area comprising of multi-million dollar apartments and boats represent a sign of prosperity and wealth along the Dragon vein of water. As we posed for group photos and sang songs of Gong Xi Gong Xi and Cai Shen Dao, the air was full of hopes for that lucky streak at the 4D and Toto in the coming week, and not forgetting being in the pink of good health and running strong in the new year.

8km later, we were back at the Labrador Park MRT for our journey into the 'Fu Xing Gao Zhao' Canterbury Estates of Colonial Bungalows. A number of FatBirds left from the Labrador Park MRT while the rest of us continued onto our merry ways into the HortPark area. Some jump shots and happy shouts of Gong Xi Gong Xi later, we went into the quiet enclave of the Canterbury Estates. Many of the FatBirds were impressed with the lush and serene landscape of the estate, with most of the houses having their own swimming pools, with nearby football fields and clay tennis courts.

FatBirds singing Gong Xi Gong Xi, video courtesy CK Chin

We had a final stop at the HortPark toilet before finishing off the 13.8km (Huat Ah!) distance back at Labrador Park MRT. After a quick wash-up, we proceeded to the nearby MacD for breakfast while other groups went for prata at the foot of Mt. Faber. We were lucky to miss the scorching sun which began to emerge at 11am. A very well-attended and good participation from all the runners made this FatBird Holiday Weekender a most enjoyable and fitting one for the festive spirit of the Chinese New Year. With that we would like to wish all FatBird Runners and friends Gong Xi Fa Cai and Huat AH!!!

Operation NightHawk 2012: REGISTRATION OPENS!

2012-01-23T21:00:00.000-08:00

With the race course set against a backdrop of skyscrapers in the night in the city, the fifth year of the Sundown Marathon will be the most exciting night running event yet. Team FatBird is happy to launch Operation NightHawk 2012 - our tried and tested structured night training program to help you Beat The Sunrise!

The moment you have been waiting for.
Operation NightHawk 2012 Opens For Registration!

Please email to training@teamfatbird.com for any clarifications or queries.

- Subject: Ops NightHawk 2012

- Name,

- email,

- contact no.

Happy Chinese New Year 2012

2012-01-22T20:50:00.000-08:00

Team FatBird wishes all Members, Runners and Friends a Happy, Healthy and Happening Dragon New Year!

Running Clubs In Singapore: Team FatBird featured

2012-01-22T06:00:00.000-08:00

SLOG IT OUT TOGETHER: Straits Times 21 January 2012

Team FatBird is honored to be mentioned as one of the largest running clubs in Singapore.

"A 2006 study conducted by American scientists found that group running may offer more benefits than long, solo runs"

"Being part of a group means greater commitment and accountability on the part of the individual, and less procrastination...no more what ifs", said Lynn Woo of Team FatBird

"Jacqueline Tan believes joining Team FatBird was one of the best decisions she has made."

Team FatBird is grateful and appreciative of the participation and support from all FatBird Runners and Members which helped make us one of the fastest-growing running groups in Singapore. Lets look forward to more great fun and 'happening' training and group runs together in the Dragon Year! GO, FATBIRDS, GO!

Ops Kookaburra 2012: Lead-Up

2012-01-15T21:38:00.000-08:00

To prepare Gold Coast Airport Marathon (GCAM) 2012 participants for the journey, Team FatBird put together a Ops Kookaburra Lead-Up run at the ECP. About 70 runners showed up, all eager to soak in the promised new and challenging route from East Coast Park to Bedok Reservoir Park, along scenic Park Connectors through the enclave of housing estates.

Facebook Pictures from Ronnie Goh, Susie Lim, Tan Kim Lai, Ngatimin

The 2-hour 15km to/fro allowed experienced GCAM marathoners and Kookaburra Running Guides to share with the participants important nuggets of information and advice for the marathon training and preparations for the GCAM journey. In the end, it turned out to be a rather challenging, but fulfilling workout for all, and the participants went away with good information to prepare for Kookaburra training, which will begin in April 2012.

Ops Kookaburra Information & FAQs HERE!
Contact Scenic Travel for RUN GOLD COAST Package HERE!
Register For Ops Kookaburra 2012 Training HERE!

Men's Health: Gold Coast Airport Marathon Special

2012-01-15T21:00:00.000-08:00

Men's Health Article: Gold Coast Airport Marathon Special: Run And Fun All-In-One

Lovely beaches, good weather and a fast, flat course: Little wonder so many Gold Coast Airport Marathon (GCAM) runners end up beating their Personal Best (PB)! Find out what some other participants have to say about the race – and start planning a different type of vacation this year!

CLICK TO READ FULL ARTICLE

Now in its 33rd year, the GCAM has regularly drawn praise for its organisation, as well as for being a fast and flat course with extremely good weather for running -- a winning formula that has seen many personal bests fall by the wayside...runners have been taking advantage of the specialised marathon training prepared by Team Fatbird. Operation Kookaburra is based on Team FatBird's in-house fitness system and complemented with aspects of the Official Gold Coast Marathon Training Program.

Four first-time GCAM runners from Singapore, Winston Wong, Susie Lim, Lim Yian Soon, and Charlotte Teoh share their experience and journey of preparations and training for the race - CLICK TO READ!

Gold Coast Airport Marathon: Singapore Update

2012-01-08T22:18:00.000-08:00

Tune in to Singapore Starhub Channel 201's airing of the "Gold Coast Airport Marathon" on the following days this week:
11 Jan 2012 @ 8:00 pm,
12 Jan 2012 @ 6:30 am (Repeat)
15 Jan 2012 @ 11:00 am (Repeat)

Singapore update for the Gold Coast Airport Marathon


RUN GOLD COAST IN 2012
Thank you for registering your interest in the 2012 Gold Coast Airport Marathon to be held in Queensland, Australia on 30 June - 1 July. We'd like to let you know about these fabulous opportunities for runners from Singapore to run at the Gold Coast Airport Marathon in 2012.
COME FOR THE RUN, STAY FOR THE FUN
Blessed with year-round sunshine and a mild winter, Queensland is Where Australia Shines! For runners looking for a cool respite, the Gold Coast Marathon in July offers a refreshing break from the tropical heat and your best chance for a personal best! Challenge yourself on a flat, fast and scenic course. There is a fun race for everyone - marathon, half marathon, 10km, 5km and junior dash (4km or 2km).
TRAVEL PACKAGE
Book your 5D/4N Run Gold Coast package from Singapore (including race registration) from S$1,388. For booking or enquiries call Scenic Travel on 6226 3611 or email scenic-sales@globaltravel.com.sg
OPERATION KOOKABURRA
The first 100 runners to book the Travel Package will be offered a specially designed 12-week "Operation Kookaburra" training program led by Team FatBird's experienced Marathon runners and pacers. Register for Operation Kookaburra. For information visit www.facebook.com/TFB.Kookaburra, email OpsKookaburra@teamfatbird.com or view FAQs.
LEAD UP RUN ON 15 JANUARY
If you are keen to find out more about Gold Coast Airport Marathon and "Operation Kookaburra", join Team FatBird for a "Lead Up Run" scheduled for Sunday 15 January 2012. A nominal fee of S$5 per participant applies. Post run refreshment and a gift will be provided. Register for the "Lead Up Run"

OWN ARRANGEMENTS
If you prefer to organise your own travel, accommodation and training, you will be able to enter the 2012 Gold Coast Airport Marathon from Monday 12 March. An early bird fee applies until 30 May. Visit the official event website www.goldcoastmarathon.com.au


This Gold Coast Airport Marathon email is distributed to runners from South East Asia who have registered interest in the Gold Coast Airport Marathon. The Gold Coast Airport Marathon is managed by Events Queensland Gold Coast. Please do not reply to this email - if you have any enquiries regarding the 2012 Gold Coast Airport Marathon, please email info@goldcoastmarathon.com.au

FATBIRD RUNS

2012-01-01T00:00:00.000-08:00

Team FatBird leads the following Group Runs
UPDATED: JANUARY 2012

NTUC U Run - Zonal Group Run @ Downtown East
Date: Every Monday
Venue: Downtown East (Begonia Pavilion)
Distance: 3km, 5km, 8km
Registration: 6:30 PM
Start Time: 6:45 PM
End Time: 8:00 PM
Drinks: provided FOC after run on a FCFS basis
Baggage: deposit with registration desk, but no valuables pls.
Website: USports Events
Facebook: Event

HPB 100-Plus I-Run @ River Promenade
Date: Every Tue & Thurs
Venue: Singapore RiverPromenade (below UOB Plaza, next to Fat Birdstatue)
Distance: 3km, 5km, 7km (ROUTEMAP)
Registration: 6:15pm-6:30pm
Start Time: 6:40 PM
End Time: 8:15 PM
Isotonic drinks: provided FOC after recording your run timing, on a FCFS basis
Baggage: deposit with registration desk, but no valuables pls.
Website: HPB http://www.hpb.gov.sg/i-run/

FatBird Weekender
Date: Fortnightly Saturday or Sunday, when there are no training operations in progress
Venue: Base at The PlayGround@Big Splash, ECP
Location: Monthly location weekender to different running routes around theisland
Distance: 10km-20km
Run Details & Registration: CLICKWeekender FB
Sign In: 6:45am
Start Time: 7:00am
End Time: 10:00am
Logistics/Hydration: Bring Your Own

ADVISORY: You are responsible for yourself and your property for allTeam FatBird run sessions. Team FatBird and its members shall not assumeresponsibility or liability for any loss of property, injury, damage,accidents, death during the runs.

>>REGISTERHERE

>>ORDER{FatBird Running Top} HERE

>>TEAM FATBIRD PROFILE

Email training@TeamFatBird.comfor additional info on Team FatBird Training Programs

Operation NightHawk 2012 - The Coming!

2011-12-30T08:02:00.000-08:00

Signed up and all prepared to do well at the Sundown Marathon 2012?
Looking for a tried and tested structured training program to help you Beat The Sunrise?

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Operation NightHawk Runners Celebrate @ Sundown 2011

Team FatBird is happy to announce the return of the highly successful Operation NightHawk, a 12-week Marathon Training Program to help marathoners compete and complete The Sundown Marathon. Riding on the successes of the team’s marathon training and pacing operations since 2008, Team FatBird is thrilled to bring the " Follow Our Pace, Win Your Race" philosophy to the 2012 Sundown Marathon.

The Operation NightHawk Program encompasses Team FatBird’s 12-week FlightZONES^TMMarathon Training conducted by a team of experienced Marathoners and Pacers leading and guiding the training run sessions.

A comprehensive Training & Pacing Program, packaged with NightHawk training and race day apparel, special kit-up and equipping offers, race day hospitality service and certificates of achievement, await those who successfully register for one of the limited training places.

Visit the Ops NightHawk Page for more information on the Training Programme & Schedule.

Registration Opens in Mid January 2012.

For queries and indication of your interest for Operation NightHawk 2012, send an email to training@teamfatbird.com with your Name, Email, Contact

PS: NightHawk Training Program 2012 will not come packaged with Sundown race slots. Please register for your Sundown race slots HERE to take advantage of the early-bird pricing.

About Team FatBird:
Team FatBird is a congregation of highly passionate runners who are experienced in distance running from 10km to full marathons. Empowered with the necessary experience and expertise, the team excels in the areas of organising and leading group runs, providing marathon training and pacing services. For more information about Team FatBird, its running and training activities, please visit www.teamfatbird.com and Team FatBird facebook.

FatBird Festive Greetings

2011-12-22T01:05:00.000-08:00

Let's celebrate this Christmas with 4 calling birds, 3 french hens, 2 turtle doves and a bottle of fat bird brew!

Wishing all FatBird runners, partners and friends a Merry Christmas & Happy New Year! Cheers!

Christmas Coundown 2011

2011-12-21T21:15:00.000-08:00

Circle Line Weekender #4: The Finale

2011-12-17T04:18:00.000-08:00

Facebook Photos from AC Leong, CK Chin, Tan Kim Lai, Winston Koh

Fun-loving company and great weather made for a fitting FINALE to the SMRT-FatBird Circle Line Weekender Runs [Session 4]. After overnight showers, the morning was blessed with cool weather as the Circle Line Weekend runners gathered at the final MRT station (Pasir Panjang) - we have yet to start/end from in the whole series of SMRT runs.

A number of first-timers as well as previous Weekender runners showed up to explore the Science Park, Kent Ridge Park and Horticulture Park vicinity with Team FatBird marshals playing "tour-guides" :) We ran past the famous duck-rice along Buona Vista (Winding) Road, leading on to the foot of Kent Rige Park/Vigilante Drive junction. There's nothing like group photos to mark out key points along the journey, and enjoying good breaks along 'breath-taking' parts of the course.

Feeling good, the majority chose to go a slightly longer route to the end of Winding Road, turning into end of Science Park 2, where air-conditioned toilets and water-coolers awaited. From there we were led along a small access path round the gym into the flaura and fauna of Kent Ridge Park. Many of the runners enjoyed the breakfast menu of 1km slopes around the mini-park, soaking in the smells and sounds of the forest.

Having conquered the slopes, group finisher poses were struck, before ascending to the top of the Park for another toilet-break. More scenic views were enjoyed, before we were taken along the wooden Canopy Top overlooking the vast Colonial housing estate of 'The Canterbury. Many of the new ones vowed to run that comparatively flat 5km course in the Canterbury one day, as we trotted up to Bukit Chandu Reflections passing the hillside apartments - The Peak.

As luck would have it, the gates of Bukit Chandu were just opening, as if to welcome our group of FatBird runners into its history-filled compound of war memorial artefacts and graphic murals. We spent 15min absorbing the quiet ambience, before setting off for home base, before someone requested for a 'tour extension'. Since we had some time remaining, we were led on a mini detour to Horticulture Park via the 'mini-Lombard' walk of Singapore, and getting more 'breath-taking' views and photos in.

The final run-down Pepys Road provided the 'floating in cool air' feeling as we ended the finale session of the Circle Line Weekender series in very good form, and all wondering if we had really covered 11km....for it felt like only 5km to many of us - even the new runner who had never ran beyond 6km was surprised to have done the whole distance without breaking much of a sweat...last heard she felt ready for a Half Marathon in 2012 :D

As we collected our goodie bags, many of the runners expressed that they had enjoyed these Circle Line Weekender series that have brought us to the new MRT stations of Labrador Park, Telok Blangah and Pasir Panjang, and allowed us to visit so many scenic running spots in the West such as Labrador Park, Mt. Faber, Canterbury Estates, Telok Blangah Hill, Henderson Waves, Kent Ridge Park, 99-Winding Rd and more.

We would like to thank SMRT for this nice initiative, and for the participation of the estimated 250 runners in the 4 runs, for without which this series would not have been so happening and enjoyable. Following on from all these healthy and 'fats-burning' workouts, Team FatBird would like to wish all happy festive feasting of Christmas and New Year goodies. Cheers to all SMRT-FatBird Circle Line Weekend Runners!

Reports & Photos of earlier Circle Line Weekenders
Circle Line Weekender #1
Circle Line Weekender #2
Circle Line Weekender #3

Poll: Kookaburra 2012 Finisher Top

2011-12-11T20:25:00.000-08:00

The Ops Kookaburra 2012 finisher vest is given to participants (trainees/guides/crew) who successfully complete the 12-week training program to prepare for Gold Coast Airport Marathon (GCAM).

Based on 2011's popular design, we are seeking inputs from GCAM runners for the colour combinations we would like to have for the 2012 cohort.

Vote for your Ops Kookaburra 2012 finisher top now!
Each person may vote for 2 options max.

Ops Kookaburra 2012
Team FatBird Training

CLICK HERE TO REGISTER FOR Ops Kookaburra Training

Circle Line Weekender #3: Telok Blangah Station

2011-12-11T02:56:00.001-08:00

Facbook Photos from Jerry Seah, Susie Lim, CK Chin, Mike Kang, Ngatimin

After starting out from Labrador Park station for the first 2 sessions, the 3rd session of the SMRT-FatBird Circle Line Weekender Run started at the Telok Blangah Station. 70+ Runners turned up on a cloudy and windy morning, many who were joining in the run for the first time. As the SCMS had just ended, some of the runners who had earlier registered were still recovering and thus had to give this weekender a miss.

A number of the runners took the Circle Line MRT to arrive at the start point, with many of them having come to Telok Blangah station for the very first time. We were able to start the run by 7:40am after a quick briefing and group photo. As with many western weekenders, hills were the order of the day as we first started towards Mt. Faber Hills via Morse Road. The breath-taking sights were absorbed by the runners as they chugged steadily up the rather hilly terrain. All welcomed an intermediate photo stop mid-way through the climb, before conquering the second half after the rest.

Many nice group photos were taken at the top by our official photographers Chin and Jerry. We took the steep Kampong Bahru slopes down, before maiking our way through undulating Telok Blangah Way for a 5km stop at SAFRA Mt. Faber Clubhouse for a water/toilet stop. There were lots of chatting and getting to know one another while waiting for the rest, with the weather still remaining so cool many of us wished it was the same during SCMS.

After the break, about 20 went back via Henderson Road, while the rest of us proceeded along Depot Rd towards Horticulture Park, and then taking mini-lombard walk to the top of Kent Ridge Park. We finally made our entrance into Kent Ridge Park after two previous aborted attempts due to fatigue, this time experiencing the 1km slope circuit that the place is known for. The serene surroundings made for a good place for quiet hill intervals training, and some of the runners planned to be back on their own for some 'ninja' training in the not too distant future.

Another group of 15 went back on their own via Science Park, while the rest of us went back up to Kent Ridge Park to pay a short visit to Bukit Chandu Reflections - a war memorial of sorts with nice sculptures of soldiers and cannons amidst the hilltop enclave. Those who were visiting for the first time were enjoying their photo-taking as well as learning about some of the history behind the place. As time was getting short, we had to make a hasty descent down Pepys Road onto Pasir Panjang Road. From there, it was 1.5km back to Telok Blangah station for our well-deserved goodie bags - the fan to cool ourselves with, the sweets to replenish our depleted glycogen and a few crayons and pen to write our trip report with :)

A nice pose with SMRT staff later, we proceeded to reward our growling tummies at a nearby Prata Stall just below the foothills. A slight drizzle allowed us to stay on longer to enjoy our teh tarik interspersed with lots of discussions of the recent race adventures of SCMS and even Racing The Planet series. A fun-filled morning, a fruitful 8-15km run through quiet scenic terrain, followed by runner-bonding made for a satisfying Sunday Weekender.

We look forward to the 4th and final session of this Circle Line series next Saturday, where we will explore the 99-winding road, Science Park and Kent Ridge Park...post-race food was suggested to be at the famous duck rice stall along the winding stretch. We hope more will join in the final run to end 2011 with a big bang. Register and RSVP your attendance HERE for this free run, and get yourself one of the interesting Circle Line goodie bags.

Standard Chartered Marathon Singapore 2011

2011-12-04T04:14:00.001-08:00

Full Marathon Sunbirds @ Orchard Road

Half Marathon Sunbirds @ Vivocity

@ Start Line Photo Credit: RunSociety

Sunbird Photo Montage from Azhar

Facebook Photos from AC Leong, Mohan, Frederic Toh, Esther Tay, Susie Lim, Tan Kim Lai, Alex Tai, Azhar

The Sunbirds gathered at McCafe Shaw House 3.30am for their final test of the year, the Standard Chartered Marathon Singapore (SCMS) 2011 race. All were decked out in their Sunbird finisher tops or FatBird running gear, along with their favourite racing shoes. By 4:00am, we assembled for the customary group photos with the beautiful Christmas lighting as backdrop.

A few of us almost missed the start due to the very wanting baggage check-in facilities this year. I just made the start line in the nick of time, but the gates were all closed for the sub-4hr bibs and it was by sheer good fortune, that I managed to slip in from the side after spotting some familiar faces. The previous night's heavy downpour has made the roads slightly damp with a tinge of cool air, although it was still rather humid.

The 3:45h and 4:00h Official Pacers with their balloons were just in front, with the rest of the Pacers a block down. Met familiar faces and had some exchanges and well wishes before the horn went off. It was rather tight for the first km, and when we hit F1 Pit area, it was rather dark but we could spot the 3:45h pacers just ahead. Johnny, Benjamin, Han Chee and Kwee Teck were running along and chatting, intending to keep the 3:45h pacers' balloons in view.

There seemed to be a lack of distance markers throughout, making it more difficult for us to gauge pace and ground covered. We entered ECP at 12km to darkness. Visibility was not that good at that early hour, with few spectators around. Our group was able to sustain a 5:20min/km pace going by the ECP service road all the way past F2 and slightly ahead for the U-Turn. On the return we were able to spot oncoming runners as we gave waves and thumbs up of encouragement to one another. Our group thinned down as we reached MacD ECP with the 3:45h moving ahead. We were able to overtake more slowing runners by the 28km mark as we maintained our pace.

Soon we entered the difficult segment of Marina Barrage, the seemingly endless road with no shade (fortunately there was cloud cover at that time) and without any scenery. There were only the runners...very few supporters along that difficult stretch. The Tiger Balm Active team were out in force to hand our deep-heat cream to those who were cramping up with tightening muscles. Bolt came up just a while earlier...a pleasant surprise to see him. We had a buffer of 10min for sub-4hr, and we should be able to hit our targets as long as nothing unexpected like cramps or the wall showing up. Kwee Teck and Melvyn were also along that stretch.

The Half Marathon (HM) Sunbirds met up at Harbourfront Vivocity at 5am for their race out from Sentosa at 6:30am. This year we have a flock of well-trained and strong HM Sunbirds, many of them doing their maiden HM to boot. In spite of the choc-a-block conditions at various parts of the race, and the numerous slopes the HM runners had to contend with, the majority of Sunbirds finished this challenging 21.1km in good timings and Personal Bests (PBs).

As the Full Marathoners (FM) exited Marina Barage, Bolt stayed with me as we manouvred Heartbreak Bridge. We were able to run up this year, albeit slowly. However, we were confronted with the human wall of 5km, 10km and 21km runners at the 39km mark, really testing our tired legs. We expended lots of precious energy telling the runners to keep to the side, and also weaving around them when they refused to move. By the 41km, we were spent, and just wished we could continue to the finish without the need to stop. It was a real challenge even up to the finish line - the crowd was so thick we could hardly have direct access to a full lane for that great finish to the shouts of supporters.

Nevertheless, we finished in very good timing, esp. for the Sunbirds who completed their maiden HM/FM and those that shaved many minutes off their PBs. With the harrowing baggage experience in the morning, I proceeded to War Memorial (a distance away) after collecting my finisher tee and medal. Then it was to the NB-Sunbird Hospitality tent to meet with all the Sunbirds and Pacers, who had very good results in spite of the challenges of weather and crowd control. Overall, the Sunbirds benefitted from their 12-weeks of training to complete their respective Marathons, with a number completing their maiden marathons in good timings. The Sunbirds have now passed the test, and will be elevated to the Marathoner status.

After poring through reports and feedback from runners, comparing finishing times of elites and amatuers alike, it seemed that this year's SCMS was more challenging than previous' due to humid conditions and congestion. The Sunbirds as a team have done very well to overcome the odds to complete this challenging HM/FM. Whether it was our maiden marathon, or PB'ing by massive 60-90min, or just bettering our time by 1min, or simply overcoming challenges during the race, we are all champions at this SCMS.

We congratulate all Sunbirds for your commendable performances, and look forward to training and running alongside you again soon. Have a good recovery and rest, celebrate with friends and family, enjoy the festive season, while planning for your marathon adventures in the new year. This wraps up a successful Ops Sunbird 2011, and we wish all Sunbirds the best in their future marathon adventures.

Operation Sunbird 2011 - Follow Our Pace, Win Your Race!

Ops Sunbird 2011 FINALE

2011-11-27T01:13:00.000-08:00

Photo Slideshows from FatBirds CK Chin, AC Leong

The weather was great in what was one of the largest turnout for Ops Sunbird in this FINALE session. Sunbirds were bright and early to collect their SCMS race packs as well as Sunbird finisher vests for a full-dress rehearsal of 13km-18km at ECP.

Everyone was chatty and happy that we have come this far with a good base, and relatively injury-free. The spirits were high as each of the pace groupings took turns to pose for photos with their respective pace guides, many whom have spent the larger part of training together. It was a challenge to fit all in for a group photo, and thanks to the Team FatBird photographers, we had a good final hurrah!

The 100Plus boys were there to provide hydration support and encouragement for our final training session...thanks guys and gal :) The respective groups started in waves of 15sec apart, to put their respective optimal marathon paces in for the final test-flight. It was a nice morning with relatively cooler weather than last week's, and all Sunbirds were just enjoying relaxing moments before the big day.

All the groups were back by 10am, well hydrated with 100Plus, supplemented by recovery drinks. After some final questions and checks for race day, the group dispersed by 10.30am...as the Sunbirds made their way out from ECP, they looked well prepared for a good race next weekend. Team FatBird congratulates all Sunbird participants for successful completion of their marathon training for SCMS 2011, and wishes them a fruitful outing on Dec 4.

As we sit back, relax, and enjoy the final week of taper, we are reminded of why we run and subject ourselves to the trials and tribulations of marathon training. Let us enjoy a short video (credit FatBird Joe Tan TT) in appreciation of all Sunbirds for sharing this journey with Team FatBird and we hope all of you have had a blast of a time getting to know more runners, learning, sharing, suffering, enjoying, laughing, tearing, makaning, drinking, and being crazy at times in these 12 weeks.

All the best for SCMS11, and remember, 'the journey is the reward - stay Running, Stay Happy!'

Operation Kookaburra 2012: Registration Opens!

2011-11-22T01:28:00.000-08:00

RUN GOLD COAST

Blessed with year-round sunshine and a mild winter,Queensland is Where Australia Shines! For runners looking fora cool respite, the Gold Coast Airport Marathon (GCAM) in July offers arefreshing break from the tropical heat and your best chance fora personal best!

Why Run Gold Coast?
Flat scenic course for a personal best.
Run relaxed in cool weather with temperature ranging 10 to 20°C.
Run having fun with spectators cheering, bands playing and sun shining.

RUN GOLD COAST Travel Package
A special 5Day/4Night RUN GOLD COAST travel package from Scenic Travel is available for booking now!

OPERATION KOOKABURRA

Tourism Queensland, in partnership with Team FatBird is pleased to present OPERATION KOOKABURRA 2012, a marathon training program designed to prepare runners to compete & complete the 2012 Gold Coast Airport Marathon.

Training will begin in April 2011 for successful applicants.
Click HERE for Training Dates/Schedules for your planning purposes.
Click HERE for Frequently Asked Questions.

REGISTER HERE!

First 100 runners who book the RUN GOLD COAST Travel Package will get Operation Kookaburra training free! For a preview of Operation Kookaburra, register for the Lead-Up Run scheduled for mid-January 2012 HERE!

Please email to OpsKookaburra@teamfatbird.com for any clarifications or queries.

Visit GCAM 2012 Booth @ Singapore Sports Expo (REPC)
Dates : Thursday (1st Dec), Friday (2nd Dec) & Saturday (3rd Dec)
Time : 10.00am-8.00pm
Booth : B6, Hall F, Singapore Sports Expo
Venue : Marina Bay Sands Expo

Hear from Gold Coast Airport Marathon (GCAM) representatives, Team FatBird and seasoned marathoners as we share with you more information about GCAM, OPS KOOKABURRA marathon training, Lead-Up Runs, and “RUN GOLD COAST” travel package.

See you, mate !

..........

Ops Sunbird Wk#11: The Harshest Test, Yet!

2011-11-19T22:12:00.001-08:00

Photo Slideshow from CK Chin, AC Leong

14km up and down along the Changi Coastal stretch...that would put even hardy runners through some mental challenge not easily forgotten - and that was the menu of the wrap-up LSD for the Sunbirds this weekend, starting from Changi Beach Park.

Not sure if it was because of a few key events (Penang Marathon, Saloman X-Trail, North-East Run or Swissotel Vertical Marathon) or it was with the knowledge of the challenging Sunbird route for this morning, the turnout was probably one of the smallest we have had for the entire series. Still, the Ops Sunbird trainees and Running Guides were bright and early at Changi, all ready to complete their 18km (HM) and 28km (FM) optimal-paced training runs to calibrate for the SCMS on Dec 4.

After the 3 long runs of over 30km for the past weekends, the Sunbirds were still not 100% recovered, although all were looking strong and free-from-encumbrances ;) We started off as a group ala race day conditions, albeit 2 hrs later than the 5hr start-time for FM, to get final conditioning for the sun and heat to better prep ourselves for the difficult 12km final stretch at SCMS. Optimal pace was observed for all the pace groups, with a few even going slightly faster to get a gauge of what they are capable of at this stage.

The first 10km was good as we ran through the shady Changi Beach Park and Coastal Road stretch...the groups kept one another occupied through that 'mentally-challenging' Coastal stretch with some light chatting and sharing of race day plans. The paces were kept optimum and we were feeling great; as the HM Sunbirds did their U-turn at the 9km mark. We gave one another some words of encouragement before the FM Sunbirds went further forward to NSRCC and then F2 toilet for the U-turn and a quick water break.

On the return, the sun was blazing on our backs as we stayed within pace to complete the second phase. Gels and endurolytes were being downed according to our nutrition plan, to provide the necessary fuel and electrolytes to sustain the pace for as far as we could. Shouts of encouragement went out as we passed the different pace groups. By the 20km mark, the heat was beginning to take its toll on the runners with paces dipping, signs of cramping, and some symptoms of muscle tightness and soreness.

However, with the many weeks of conditioning and training under their wings, most of the Sunbirds were able to activate their reserves and strategies to keep up with the momentum, albeit at slower paces for the second and third winds to take them further forward. Along the Changi Coastal stretch, trainees were able to implement walk-breaks while refueling and rehydrating, something which they have been practising, and eventually saw all of them complete their LSDs within targets. As they crossed the finish at the Changi Shelter this morning, the looks of satisfaction and confidence could be seen in many of the runners, esp. when they are near completion of the Sunbird journey. Those who qualified, proudly collected their Sunbird finisher vests and were already making race day plans.

The heat had made this LSD more challenging than what was originally envisaged. The good news was most of the Sunbirds rose to the challenge well, and in cases where it didn't make sense to push further at the risk of injury, they rightly slowed down or implemented rest breaks. These marathoning skills will put the Sunbirds in good stead to be able to make proper judgement calls on race day to accomplish their missions. With one more final tapering run next weekend, the Sunbirds are more than ready to tackle the year end biggie - The SCMS 2011.

Sunbirds You Are Ready - Follow Our Pace, Win Your Race!

Circle Line Weekender #2: Henderson Waves

2011-11-18T23:18:00.001-08:00

Photo Slideshow from ACLeong
Facebook Photos from Min, Susie, (more...)

After many days of wet weather, mainly in the afternoons and evenings, the weather was just great this Saturday morning at the Circle Line Labrador MRT station, where the FatBirds and Weekenders had gathered for the second run of the SMRT-FatBird Circle Line Series. Many more new faces joined us, with all the eager looks in their eyes for an exploratory breakfast run in the 'hilly' western region, many of them having come from as far as the Eastern corridor of Singapore.

A quick briefing of the route later, we headed off towards Labrador Park, this time in the reverse direction of what we had covered two weeks earlier. It was great to have a good runner with a DLSR running ahead to take photos of the group, in addition to our resident FatBird cameramen of acleong and Min. It was nice to see a mixed group of gals and guys, young and masters runners, couples, friends, colleagues and families all coming together to enjoy a weekend of healthy, sporting activity.

One thing that caught our attention was the absence of the 'casual runner' this morning, with all looking like they were out for a challenging workout - it was later that I heard of a rumour that to attend FatBird runs, one has to run 5:30min/km pace....gosh, no wonder about 20-30 who had earlier signed up did not appear...hahaha. For the record`, our FatBird Weekender pace is 8min/km - 10min/km, with many photo-stops and breaks along the way....so we expect to see more come for future weekender runs yah?

Back to the run...we had photo stops at a number of new spots along the Labrador Park area, and the nice weather and people just made those photos look so crisp and sharp. We would have stopped for more photos if not for the fact that we did have lots of ground to run (pun intended)...fortunately, the runners were very good at assembling and posing, and the cameramen were just so 'pro' and smooth with their clicks - we did not stay for more than a few mins at each photo-stop. We were back to the start-point after the 3km Labrador Park segment, and that was when the action really began...first with a vertical run up the stairs, then some 'bridging' and finally the ascent up Morse Road.

It took our breaths away as we climbed the slopes to Mt. Faber...beautiful sights on the left as we ascended, but the runners didn't seemed too interested to stop for photos - they just wanted to keep the momentum going till they reach the objective. And, to the mid-point of MF they reached in exhilaration...soaked in the sights, before crossing the Henderson Waves to Telok Blangah Hill (one of the more famous 5 Hills in the Western region). Of course, lots more wonderful photos and poses dotted our pathways, as we circled the top of Telok Blangah Hill, site of some very sweet grounds for hill repeats and interval sessions.

It could be due to a smaller group of about 70+ this morning, there were more opportunities to chit-chat and get to know one another, as well as getting lost somewhat as we got so engrossed and 'in the zone' we missed a slip road down to Henderson Road...haha. We recovered well of course, to proceed on to Depot Road and towards our next objective, Hort Park and Kent Ridge Park. By then, it was close to 10am and we had 'eaten' 12km of slopes and hills; with some stomachs already 'growling for food', we unanimously decided we 'shall be back' another time with (more time on our hands, and fuel in our tanks) to 'enjoy' the scenic Kent Ridge Park and 'smell flowers' at the Horticulture Park.

With smiling faces amidst happy yakking, the group proceeded back to Labrador MRT station along the shortest route under the cover of shade, and onto the air-conditioned comfort inside of the MRT station for their well deserved goodie bag of interesting items. Of course, no weekender will be complete without more photos of the satisfied runners clutching their goodie bags and showing victory poses to signify how much we have enjoyed the Circle Line Run, and as we waved goodbye to the runners when they crossed the turnstiles down onto the MRT platform, a number of them waved back and said 'We Will Be Back!'.

Wheelathon360 - Wheels For Fun(d)

2011-11-13T22:03:00.001-08:00

Facebook Photos: CK Chin (1), CK Chin (2), CK Chin (3), AC Leong, Mohan, David Ong

Supporter Photos: Tun Ngoh, Tan Kim Lai, Irene Lim, Air Vongxayasy

It was a first for Singapore...Wheelathon360 - an initiative mooted by the Handcycling Association Singapore (HAS) to integrate able-bodied sportsmen with the wheelchair athletes in a movement to create awareness in the community as well as raise funds for the furtherment of wheelchair sports and encouragement for disabled athletes to engage in handcycling and wheelchair sports to lead active lifestyles.

When HiVelocity, who kindly led with the organization of the whole event asked if Team FatBird would like to be a part of this, we immediately said yes and started to think of having a team to run against one of the fastest wheelchair athletes in Singapore. There were a few highlights around the program, one of which was to have the fastest marathoner and cyclists in Singapore pitch against the fastest wheelchair athletes in a friendly race to create some excitement for the cause. There would be a culmination of many teams of fund-raising able-bodied wheelchair noobies out to challenge one another in a mass wheelchair relay, all doing it for a good cause to raise funds for the Singapore Disabilities Sports Council (SDSC).

The 2 months of campaigning and publicity to spread the word by mouth and social media went pretty well, with teams like Wheels For Fun(d) drawing in close to $30,000 in cash donations, as well the participation of many generous corporate teams and sponsorships. There were a number of roadshows and trials for the able-bodied public to understand the challenges of manouvring in wheelchairs, not to mention racing in specially-made handcycles and wheelchairs. Team FatBird had a chance for some hands-on with the handcycles and wheelchairs at the Roadshow @ Big Splash a week before the main event, and we were glad many of our marathon trainees had the opportunity to try their hands at a different sport, as well as show support and sponsorship for the cause.

There was heavy rainfall on the day of the main event @ F1 Pit Building on Nov 12, with reports of flashfloods in various parts of the island. However, the participants and supporters braved their way down in spite, knowing that we had to be there because of the importance of our presence and support. Members of the HAS and friends were ready early on, and when we arrived, they were just going about for warm-ups and checking out the race route...such was the seriousness and commitment paid to the event and the challenge...we were in awe and certainly glad we did not miss the event just because of some inclement weather.

It was great to see so many friends, volunteers, supporters and participants at F1 Pit, some coming in from overseas just for this event. Even the VIPs and GOH were early, mingling and chatting with the participants and supporters. By the time the rain was subdued, the Junior Handcyclists started off the afternoon's proceedings with an interesting race, getting the crowd warmed up and cheering.

Then it was the Runners vs Wheelers segment, where we had Jason Lawrence pitch himself against one of the fastest Wheelers, Mohd. Firdaus. It finished very close with the two crossing the finish line almost together. Then it was Team FatBird vs Jack Lai. Jack, with his bulging muscles, shot off in a jiffy, but not before asking the FatBirds to take care in the slippery grounds - such was the sportsmanship and care that this event showcased. In the end, the FatBirds were just 30s shy of crossing the line with Jack...well done to the Wheelers. The third run segment had Sky Khoo race against yet another fast Wheeler, and Sky was just as close to finishing off in an exciting race.

The next stage had the able-bodied bikers race against the fast Handcyclists. The likes of Adrian Mok, Jerry Seah vs Fung Liang and his formidable team of handcyclists, in 2 1-1 races which saw the finishes evenly matched. It was great fun to see the able-bodied Wheelers picth their skills against the Handcycles (which are known to go to 20-30km/h).

After the excitement of the first part of the race, new members of the HAS and public had a go at the handcycles - and it was just challenging to even move them forward to say the least. All had fun cheering and snapping photos, and more wished they could try out those nifty handcycles as well. By about 6pm, it was time for the highlight of the afternoon - the Wheelchair Relay of about 30 teams (each with 5-6 able-bodied members) pitting their skills against one another on the wheelchairs.

From the looks of it, maybe only 2-3 teams had some prior experience and training on them. Fortunately, Fung Liang, president of HAS was on hand to give them some pointers and words of encouragement. There were lots of spills, thrills and laughter for this segment, and it was no mean feat for the able-bodied wheelers just to be able to complete their portions of the relay intact - in fact many of them suffered minor bruises and cuts to the palms and fingers, but were still in good spirits as they all did it for a good cause and had so much fun too.

When the races ended at bout 7pm, the weather was cool and dry, as we all proceeded to the large tent to a sumptious BBQ course to high-spirited music by live bands. There were more contributions and donations from the participants and supporters as they enjoyed a good meal in great company, as well as getting some souvenirs to keep the memories of this inaugural Wheelathon360. There were loud cheers of 'Yum Seng' and merry-making as congratulations went round to the success of the event and the appreciation for the initiation and appreciation for such a meaningful project by the HAS and HiVelocity. Team FatBird is glad we were able to play a small part in this initiative, and we look forward to participating in the next one -
3 Cheers To Wheelathon360 - Hip, Hip, Hooray!

Ops Sunbird week #10: The Biggest Challenge Yet!

2011-11-12T22:10:00.001-08:00

It was to be the longest run distance in the training program for the Sunbirds. The turnout was good as every trainee was using this run as a measure of the preparedness for the big day, as well as a gauge of the chances of them hitting the goal pace - even Group 1 was well represented this morning. The Sunbird Pacers were also using this as a platform to bring their respective groups on a Optimal Pace Strategy and fine-tune various aspects of the race plan.

Group 4/Happy Group Sunbirds

Group 3 Sunbirds

In view of the different requirements, the respective pace groups were flagged off in 15min intervals from 6:30am. There were some members of the Happy Group starting at 6:00am. The maximum allowable time of 4.5hrs should see everyone complete by 11:15am, which incidentally most did.

Group 2 Sunbirds

Group 1 Sunbirds

ECP was a hive of activities with all the training groups and pacers out in full force, coupled with a race event called The Slipper Race. It was just so much fun waving and cheering when we met up with familiar groups and friends along the way...we only found some quieter time as we entered the Coastal Road stretch...there it was mainly the 130+ Sunbirds up and down on one lane, keeping the other free for the bikers and cyclists. On the return from shelter 4.5, many of the runners were still looking good and on target optimal pace.

The HM trainees naturally found the going a little tougher this morning compared with the post-rain workout last week, and things did not get easier as brother sun rose higher. Those who were able to sustain for longer were likely to be following their hydration and nutrition plan to a tee. The FM enjoyed the shade a tad longer along the 9km (to/fro) stretch along Changi Coastal, before getting whacked by brother sun and sister humidity along the PCN stretch. To alleviate the stress levels to maintain pace, trainees were given time to do water stops with pauses to the timings.

The Endurolytes certainly gave a boost to some of us after 20km, allowing us to hit back to C4 for 24km at Optimal Pace. The HM groups were already back by then, with a few exclaiming they had a 'hard day at the office'. Still, they completed their longest run (with some hitting 23km+) in the process. The FM groups took a break at 24km, and while it was tempting to just call it a day, their mental stamina allowed them to push on for that next 7km. If the first 24km did not do much damage, the next 7km was the demon, attempting to drain off whatever reserves and resolve in the FM runners.

Group 3 taking a breather - photo credit Sunbird Cheryl

The Optimal Pace did allow for some drift at this stage, which some of the groups used to good effect. A number of the stronger runners were able to sustain optimal for the next 7km (after their 2nd wind). With 31.5km in their belts, more Sunbirds decided to call it a 'good day at the office'. 10 of us went on for that final 5km to cool-down as well as to recover the final group of runners. By 10.30am, a few runners were feeling the effects of the heat and low hydration/glycogen levels, leading to light-headedness and onset of cramps....nothing that 'slowing the pace down' would not solve, allowing the recovery and possible onset of the 3rd wind.

With the longest run completed for most of the Sunbirds, it now remains for all to have adaptive recovery which will strengthen their endurance and readiness for race day. It will be quite late at this point to do any more 35km+ long runs without risking injury or low-immunity conditions. We will begin tapering for the Sunbirds from next weekend, and that can only come as welcome news for all who have diligently made at least 6 training LSDs or more. Such LSDs take a toll on the bodies and we will need to allow more recovery days to benefit from such 'stresses to the body'.

The Longest Sunbird Done...On-Target Marathon We Will Run!

Photo Slideshows by AC Leong, CK Chin

Ops Sunbird Week #9: Of FatBirds, Wheels & Hammer

2011-11-06T02:02:00.000-08:00

Photo Slideshow by [CK Chin Sunbird-9, Wheelathon360], AC Leong

Wheelathon360 Roadshow Photos by Dennis, DO

Heavy thunderstorms erupted in the wee hours of 4am, starting from the North and sweeping down in a South-easterly direction. By 5am, The Sunbird's Nest was abuzz with trainees asking if the run will be postponed. As with all FatBird runs and training, we will always go down to location to make an assessment of the conditions before deciding - 9.5 times out of 10, we have never had to cancel/postpone any long runs...and this morning was no exception...in fact, the skies cleared by 6:30am and turned into what was one of the best climate in recent times for Operation Sunbird.

As the various pace groups checked in and received their Endurolytes, kind courtesy of Hammer Nutrition, our nutrition sponsor for Ops Sunbird 2011, pre-flight briefings were conducted by the respective captains and co-leaders of the pace groups, before being lined up for takeoff. As the Sunbirds roared down the ECP runway in their usual enthusiasm, we could feel the light winds against our faces, and broad smiles broke out as we 'ate' the initial km at target marathon/half-marathon pace. In fact, some groups began practising the FatBird Optimal Pace strategy, running a tad faster in the first half of the distance. The trusty flight photographers were on hand to capture the takeoffs as well as the flight paths along ECP, always indicating from far for us to spread our wings as we went close for that 'flying' shot :)

With 8 weeks of training runs under their belts, the first part of the long run posed no problems at all, as evident in the tight formation the birds were flying in, sometimes close enough to the group pilots that might 'clip a wing or two' if the guard is let down. It was a nice sight to watch as the groups pass one another, cheering, smiling and waving, the Pacers looking bright in their uniforms and the trainees looking smart in their Sunbird/FatBird attire. As we ran onto NSRCC, we were greeted by the Hammer refuel point, Sam and his team, dispensing HEED to pump up our energy and hydration levels. At that 11km mark, all were evidently looking strong.

The HM groups turned back at NSRCC for the strong finish, whilst the FM Sunbirds increased altitude and swooped into Changi Coastal for that straight. The respective groups held strong and steady paces, and when the pace threatened to drop, in went an Endurolyte and the firepower came back. The formations took turns to lead, sometimes even with a couple of the Sunbirds running slightly ahead. By the 25km mark, we were happy to see the the Hammer resupply point again.

A final top-up and off we went for the finish. With 5km left to go, the flock drifted slightly as some of the birds were dropping to more manageable paces in bids to finish strongly. Good strategy applied as we finally completed the 33.6km distance within target pace (the optimal pace strategy, allowing for some drift at the end, provided us with a good buffer).

After the smooth landing, some of the birds were so drained that they took longer than normal to recover sufficiently - although the weather was cool, the humidity levels remained high to pose challenges for such long runs. The Sunbirds did very well to conquer the challenges, both physically and mentally...many tired, but happy faces were seen to be chatting about their experiences and what nice weather it was.

We ended well within regulation time, allowing for us to visit the Wheelathon360 Roadshow, of which Team FatBird will be participating in and supporting the meaningful cause. A number of Sunbirds found the time to try out the handcyle and wheelchairs for good fun. Some bought tee-shirts to support the cause, with others helping to distribute flyers and talk to interested parties about the event.

We urge all FatBird runners and friends to go down to F1 Pit next Saturday 4pm to support and cheer for Team FatBird's participation in Wheelathon360, and also do whatever you can to contribute to the cause for these physically-challenged athletes. There will be a post-event dinner that all can join in, and yes, maybe carbo-load for the Sunbird's longest LSD the following day...and do we have yet another exciting run for all Sunbirds.

Flight OSB11 - Follow Our Pace, Win Your Race!

Wheelathon360 Roadshow

2011-11-03T00:09:00.000-07:00

Step into my wheels. Race in a wheelchair relay challenge on the Singapore Grand Prix race track and help us raise funds for a sports outreach programme for the physically disabled. Come support me and my fellow physically challenged athletes as we race against Singapore runners and cyclists for a good cause! - Fung, President of HAS Handcycling Association of Singapore

All FatBird Runners and friends are specially invited to join us at this Wheelathon Roadshow to have try-outs of the handcycle and wheelchair.

From The Organizer - "There will be a photographer &amp videographer on location to capture some moments as well, and it’ll be great to have Team Fatbird and friends around to be part of this event."

Do visit the official website http://wheelathon360.com/ for more information about the actual event on 12th November 2011.

SMRT-FatBird Circle Line Weekender

2011-10-30T00:59:00.000-07:00

Weekender Photo Slideshow by AC Leong

SMRT Circle Line brings you closer to nature! - That was the carrot we dangled to our running community to join this social run jointly organized by Ride SMRT and Team FatBird to explore scenic enclaves and terrain around the new Circle Line MRT Stations of Labrador Park, Telok Blangah and Pasir Panjang.

It was a smooth journey for those who tried the Circle Line MRT to the recently opened Labrador Park MRT station, the start of the inaugural Circle Line Weekender run around the scenic western enclave of flaura and fauna. As it was the first of the series, a number of runners went down slightly earlier to get familiarized with the surrounding amenities.

The skies turned out to be clear and sunny, just nice for some great sightseeing and photo shots as we took in the tourist spot of Larabor Park first. There is nothing like visiting Labrador without seeing its tunnel slopes, running along the beautiful waterfront, and stopping by Dragon Teeth Gate for that bit of history and group photo. Many of the runners were there for the first time, and were they impressed with how this park has been spruced up, yet maintaining its rustic charm.

3km later, out from Labrador Park and back to the MRT station, two runners decided to stay behind. The main group progressed on to the next highlight, the Canterbury estate of colonial bungalows with swimming pools, soccer fields (yes, soccer field within a bungalow compound), large, friendly dogs and quiet charm with lots of shade. Because of the maze of a trail inside, our Runing Guides did a good job of showing the runners various turning points. A visit to this place would not be complete without a group photo at our favourite bungalow (overlooking a huge expanse of grassland and even a quaint-looking bridge). Some of the runners got a drink from the friendly housemaid, and someone even got her phone number, we heard ;)

After the break, we proceeded through the remaining turns out back to the HortPark area, where the 8km runners proceeded back to the end point. The remaining pack, which was still large, went up the mini-Lombard slopes to reach the top of Kent Ridge Park...yes it was a tad hilly, but was well worth the effort just to catch the scenic route.

We had an extra long stop where a queue formed for the vending machine of nice sports water and aloe-vera jelly drink, among a host of ice-cold options. We had more ground to cover, but when quizzed on whether we should go on to explore the Kent Ridge Park of pond and slopes, only one hand was up - I guess all were quite happy with where they were and not in a mood to go for more slopes haha.

So, off we went on the shorter route to The Canopy, and to Bukit Chandu Reflections. A 5 minute walkabout in the compound with lots of history and relics about the war later, we were happy to head down the long slopes to Pasir Panjang Rd before turning back to the Labrador MRT Station. By then (10am), the sun was scorching and all just made a beeline down the escalator into airconditioned comfort to end the run, and collect a simple but interesting goodie bag - the fan was the first thing being whipped out and used, followed by some sweets to replenish the energy consumed in that 13-15km distance.

Actually nobody took much notice of the actual distance; many of us just ran on captivated by what laid ahead. On the way back, someone asked if were going up Mt. Faber - I turned back, looked at the smiling faces of the Circle Line weekenders, and decided we would do that at the next run on Nov 19.

We want them to come back again, with many new ones together to enjoy the Mt. Faber Slopes and Henderson Waves then - in this fun workout at the Western Hills and Plains of Labrador. Meanwhile enjoy the nice photos of some of the interesting places we visited from the Circle Line Weekender session #1.

Facebook Photos from Richard, AC(1), AC(2)

Ops Sunbird #8: Rolling Hills

2011-10-29T05:00:00.000-07:00

As we progress towards the final 4 weeks, the Sunbirds got together in the western playground of the FatBirds for what would be the finale hills LSD for the Program. As luck would have it, the pre-dawn showers stopped just in time for a very cool weather long run.

Photo Slideshow @ AC Leong

The turnout was a tad smaller than the previous week ahead of the Newton Race on Sunday, and Saturday being a workday for some of the Sunbirds. With 17km for the HM and 30km for the FM folks, we wasted no time in getting underway, and was on the road to the Labrador Hills by 7:30am.

Run Pic Slideshow - CK Chin

Things are a lot smoother now with the respective Group Pacers taking charge and leading the trainees with pre-run briefings and pace advisory. Each of the pace groups did their routines to the tee, with provisions for water stops and RVs. Many of the runners who tried this new training route and routine enjoyed the challenges provided by the hills, and yet have some sections for them to recover sufficiently before the next repeat. The weather must have helped as the trainees 'ate' the hills comfortably, massaging the upslopes like they were experienced hill climbers, and easing on the downslopes with poise and control.

Run Pics @ zco

The sun did appear momentarily, but we were comfortably within the routes of the shaded portions of the park and tunnels. When we eventually did 3-6 repeats of the 2.4km portion, all were soaked to the skin in perspiration - that was how high the humidity was. The Sunbirds were able to manage their paces well this morning, and many completed the hills segment with much reserves to spare. We came out of the Park as a group and proceeded to complete the LSD at the ClubHouse.

Run Pics @ zco

A couple of the runners from Groups 1, 2 and 3 went for a slightly slower-paced 5km to round up the morning's workouts. We were pleasantly surprised to see Sunbirds Jerry Seah and Ngee Hung providing support and isotonic drinks en-route...we were so happy to see these supporters...thanks! Every bird got back by 11am, and most seemed to have had sufficient reserves to go for another 5km..wow, such was the strong base these runners have built up over the past few weeks and months.

With two of the longest LSDs remaining, we are confident the Sunbirds are primed to do well at the SCMS Marathon, provided they do not overclock mileages and avoid any threats to injury. In the remaining weeks, we will be putting into practice our Optimal Pace strategy and nutrition/hydration plan to fine-tune the individual marathoner's race plan and preparedness. Post-race food at the nearby food centre was great replishment for the morning's workout, putting back in some of the fuel expended earlier.

Ops Sunbird #7: Pace Training Begins!

2011-10-23T20:35:00.000-07:00

Picasa Photos by AC Leong, CK Chin

Facebook Photos from XiuFang, Josefa
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150 Sunbirds dawned on ECP C4 for the start of the second half of the Operation Sunbird marathon training program by Team FatBird. Very light pre-dawn showers gave way to cool and perfect weather for pace training. The Kenyan runner who recently won the SAA Half-Marathon wanted to join us for some nice fun, and seeing that he was very new to Singapore, we welcomed him to run along (if he could sustain the slow pace of Group 1) :D.

The Hammer Nutrition team was on hand to give a briefing on the importance of recovery nutrition for marathon training, as well as to provide Recoverite sampling to our Sunbirds. With the start of marathon pace training, the Sunbirds were grouped into their respective pace teams of Sunbird Pacers @ their respective goal marathon paces.

By 7:30am, we were able to flag off together as a group, towards the Fort Road direction. It was great to see the pace groups running together and focusing on maintaining the pace set by the Pacers. We met many friends at the ECP doing their training and lead-up runs too, and as we ran past, we cheered and encouraged one another...it was great fun!
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On the turn from end of Fort Road, we headed towards F2 carpark (Half Marathoners U-Turn) and Changi Coastal Road (Full Marathoners). There were a number of rather new Sunbirds who were joining us for the first or second time, and they assimilated well into the respective pace groups and structure. The young Kenyan was happy to run along with Group 1, sharing some jokes and a little about his running history. We had lots of laughter as we went along at 5:30min/km pace, and shouting and cheering fellow Sunbirds as they pass us in the opposite direction.

The HM group turned back near PA Campsite for a total of 16-17km. By the time the FM Sunbirds came back, the early birds had washed up and were enjoying their Hammer Recoverite, well-mixed by the team of Hammer hunk and babe. Group 1 went into a slightly faster pace after 20km as we were worried the Kenyan would fall asleep *yawn*. However, Elijah was a good sport and even dispensed tips on running cadence and form to our Sunbirds...nice! We finished off the 27km to rousing cheers from the support team, and fortunately for the recovery drinks, we able able to retain composure for some cool photo shots :)

Group 2 finished right on pace, very consistently and on track. Group 3 Sunbirds, the largest group of the lot, came back strongly led by the leader JacQ Tan and her team. Group 4 and The Happy Group were at their best this morning, completing 21-25km at target paces. A mini queue formed at the Hammer support station and the Team Gear station (to collect the newly-minted Sunbird training tee - they looked nice on the Sunbird trainees).

The weather held up well for many of the Sunbirds to be able to sustain the pace, as they now progress to the final cycle of their marathon training. In a few weeks time, we will start our tapering for the big race day in Dec.

By 11am, most of the Sunbirds had completed their 7th LSD session. By now, many of them have made friends and lots of chatting were going on even after they had finished the runs quite a while. The friendships and bonding formed at such sessions always make Team FatBird a happy bunch, knowing that all of us not only run together, we have fun together too.

As we progress into the following weeks of training, we hope to see more of our Sunbirds getting stronger and and better prepared. After this flat course at the ECP, we will next visit rolling hills for our 17km and 30km adventure. We would like to wish a few Sunbird runners and Elijah who will be doing the Newton Run next weekend all the best!

Operation Sunbird 2011

Follow Our Pace, Win Your Race!

NBRR 2011: The Day The Sunbirds Soared!

2011-10-16T20:06:00.000-07:00

Photo Collage, Credit BT

Photo Collections from Runevent shots, Kim Lai, FatBirds Min, CK Chin

The New Balance Real Run (NBRR), 10km and 21km distances of a mixure of sandy trails, road and beach - has been a feature of the Sunbird Program where we take this as a time trial of sorts to gauge the Sunbirds' basebuild training for the first 6 weeks. The timings will also give a good indication of what the Sunbirds are capable of achieving, so that they can set a more realistic time-goal and pace for the year-end SCMS.

As such, the NBRR was a key race for the Sunbirds, and all were gathered at the Changi Exhibition Centre as early as 5am. Decked in Team FatBird Running vests, the Sunbirds were all excited and ready to experience the x-terrain challenge that we have heard so much about. Of course, it would not be like a Team FatBird gathering without that pre-race group photo to set the adrenalin pumping and getting all ready to race.

FatBird Runners hitting the sandy trail - St. Times Sports, Oct 17

The 21km runners were promptly flagged off at 6:30am, and were immediately greeted with 2km+ of soft sandy trails. Without a firm surface to give us the 'energy return', it made us work that much harder manouvering that expanse of sandy wasteland. Good thing the terrain gave way to something better on the tarmac and onto the Changi Coastal Road park connector. There were ample hydration points with visible distance markers plonked all the way. The respective groups of Sunbirds held their paces well, and were conscious of not rushing out too fast for the first half of the race. A number of them were eventually rewarded with negative splits and Personal Bests (PBs).

We held the paces quite well, and it was not until the 15km mark where we had to contend with the merged 10km human wall. That sapped up loads of energy as we tried to weave amongst the runners and walkers. A few leading Sunbirds who were holding good paces, were rather distracted and eventually drained by the manouvres around the human wall. The 1.2km stretch of Beach route provided some respite from the crowd as most were walking away from the shoreline to avoid the mini waves.

We managed to find some space to squeeze along the firmer sandy shoreline to eventually emerge from the beach. With 2.5km of road under the hot sun (with nary a bush for shelter), it was the final reckoning to separate those that had good training from those who were not that well prepared for the rigours. The Sunbirds used this stretch to gain on some time and many finished their 21km with newly-minted PBs to their names. The 10km Sunbirds did well too, with a number of PBs and fast timings. A few of us who did the NorthFace 100 just yesterday took this race as a recovery and pacing run with the Sunbirds.

It was air-conditioned relief and congratulations all round as we gathered to exchange experiences about the race, with many Sunbirds reporting very good performances, and acknowledgement that their few weeks of Sunbird training at the hills and trails have paid dividends. Many photos and exchanges later, we all bid farewell as the traffic were opened at 9:30am. The satisfied bunch of FatBirds could be seen streaming out of the Hall, proudly donning their NBRR 2011 finisher tees, and clutching the well-deserved finisher medal in their hands and on their necks.

This has gone down as a pleasant experience for the Sunbirds and FatBirds, and all thanks to the organizers for the great job and their attention to details. The Sunbirds Had A Good Time Trial. Now for some good rest and active recovery, before we embark onto the second half of the program, beginning with Pace Training in week #7...

Ops Sunbird Week #5: Hill Slopes & Trail Challenge

2011-10-09T09:42:00.000-07:00

Photo Slideshow @ AC Leong

As if knowing our toughest challenge in the Sunbird Program to date, the rains came and gave the trails a good washover and provided what was one of the coolest morning starts we have had. With the Nike and CSC Reservoir races plus a couple of folks feeling under the weather, we had a smaller group of 100 odd Sunbirds, many of whom have come back for more of the trail challenges they have heard.

The Sunbirds came better prepared this time, with hydration belts and packs, x-terrain shoes, and a good breakfast to ensure they can last the whole distance. After the team and group briefings, we got off to a nice start towards the Northern Trails. The air was fresh and crisp as we ran along the trails, chit-chatting and enjoying ourselves. It is always a pleasure to catch up with friends and fellow trainees on their recent exploits as well as preparations for upcoming races and events.

Group 1 was into the zone after 3km, with Group 2 coming from behind as a closely-geled unit running at a steady training-prescribed pace. Groups 3 and 4 (Happy Group) were able to keep in step in spite of the varied range of capabilities within the group. The Run Leaders and Guides were kept busy with the winding routes of twists and turns, pointing out the many turning points to the Sunbird trainees, and were energetic enough to motivate and cheer on the runners at the same time...thanks for the solid run-leading and pacing, team :)

After Group 1 have left me in the dust, I stayed near the most challenging part of the route (along SICC) to welcome the rest of the groups running up that stretch of rolling slopes. That is the stretch that almost always drain off any remaining reserves (if they still had reserves at that point) from the runners, and what I saw was pleasantly surprising - the Sunbirds chugging along the up-slopes steadily, and they were not even panting (hmm, maybe they were holding on to their breath) as they passed me. After the groups went back into the Northern Trails, I continued on to follow from behind, and all of them were still running along steadily in that final stretch.

We are constantly impressed with the tenacity and strength of these Sunbirds, who have already had 5 weeks of training under their wings :) Their mental resilience more than compensated for their lack of experience, and most were able to fulfill the training distances and objectives within regulation time. At the rate they are going, the Sunbirds will be going into Pace Training phase in week #7 with a strong enough base to sustain their targeted race pace, for a good timing at the SCMS '11.

The coming week will be more rest and recovery as we prepare for the first prelim trial of the Sunbird
Program - next Sunday's New Balance Real Run. With their trail and hills preparation, NBRR will be a good test of their readiness in terms of physical and cardio strength, and serve as a gauge for the second half of the training program. We wish all Sunbirds a good run at NBRR, and look forward to start Pace Training with them in a fortnight.

Operation Sunbird 2011 - Follow Our Pace, Win Your Race!

HAMMER: Official Nutrition For Operation Sunbird 2011

2011-10-08T05:32:00.000-07:00

Team FatBird is pleased to welcome Hammer Nutrition (Singapore) as the Official Nutrition partner for Operation Sunbird 2011.

Hammer Nutrition is dedicated to providing quality products, information, and support to anyone from the everyday athlete to the professional level endurance athlete.

Hammer Nutrition prides itself in providing to the sports market a complete line of the finest fuels available. Hammer fuels contain only ingredients that promote healthy, steady energy production, with none of their products containing any added simple sugars, artificial flavors or colorings, or any questionable, fad, or unproven ingredients.

Hammer Nutrition fuels are the building blocks the athlete’s personal fitness and athletic success. They offer a full line of endurance fuels, from gels and energy drinks, to recovery and protein powders, and everything in between.

Hammer Endurance Fuel and Supplements

- Energy Gel and Bar

- Isotonic Sports Drinks

- Protein Sports Drinks

- Sports Supplements

Hammer Nutrition Contact

Facebook: http://www.facebook.com/Hammer.Nutrition.Singapore

Email: info@basecampventure.com

Website: http://www.hammernutrition.com/

For enquiries, information and knowledge on Hammer Nutrition Products and their usage, feel free to email info@basecampventure.com

Ops Sunbird Week #4: The Glorious Hill Slopes

2011-10-02T00:05:00.000-07:00

Photo Slideshow By CK CHIN and AC LEONG

It started to rain rather heavily at 4am, setting off what would be the perfect cool weather for Operation Sunbird Week #4's LSD at the Mt. Faber hilly terrain. The rain had stopped by 7am, and with the skies still cloudy, we were ready for the challenging 14km (HM) and 28km (FM) hills repeats+long run.

In spite of the rain, the Sunbird Running Guides were out in full force, and a good 120 trainees gathered, all ready to get that challenging workout (in the plan) accomplished. The 4 training groups gel-ed together nicely with sub-briefings on the routes and paces by the respective Group Leaders. By 7:30am, we were flagged off and the 4 groups made a charge for a 4km run, followed by the ascent to Mt. Faber.

The HMers were allocated 30min to do the 1.6km Hill Repeats, whilst the FM folks were tasked an hour's worth. With the tips on hills training still fresh in our minds, we were able to pace ourselves uphill and recover on the down-hills. The Sunbirds looked very steady and composed, full of energy even though Brother Sun was nowhere to be seen.

Knowing that there would be additional mileage to cover after the hill repeats, the Sunbirds took measured strides and calculated paces. This group looked very strong, with the HMers covering 3-4 laps and the FMers finishing 4-6 laps, all within regulation time. After the Hills, The HM runners went on to do about 6km more of rolling hills to reach the finishing point, while the FMers went on for 6km + 5km or 8km more of undulating terrain around the Mt. Faber area.

There was a small snag for those who did not bring hydration along, as the toilet near the top of Mt. Faber was out of service due to renovation. It served as a timely reminder for us to bring hydration along for more effective water regulation, which can only enhance the training performances.

It could be because of the cool weather, or just that the Sunbirds have gotten stronger and more able to pace themselves, quite a number of the trainees said the run was easier than what we did at MacRitchie Reservoir (MR) two weekends ago. In order not to disappoint these enthusiastic Sunbirds, we will be visiting the MR area soon for even more trails and slopes.

The Running Guides reported that most of the Sunbirds did very well, and achieved the training objectives of the session in good order. The running form of the Sunbirds are improving, and with more tips and training on form and posture coming up, we hope all can improve their running form for better performance in the marathon. In two weeks, the Sunbirds will be going for a time-trial of sorts at the New Balance Real Run, and that would be good feedback on their progress and improvement areas we can work on when we enter the Pace Training phase.

SMRT-FatBird Circle Line Weekenders

2011-09-30T05:53:00.000-07:00

SMRT Circle Line brings you closer to nature! - Get ready your running shoes and ez-link card to explore scenic enclaves and terrain around the new Circle Line MRT Stations of Labrador Park, Telok Blangah and Pasir Panjang in a series of weekender social group runs brought to you by SMRT and Team FatBird!

Distances of 12km - 18km to cater to a broad range of runners of different abilities. Shorter distances of 5km-8km are available for those who like to brisk-walk instead.
This is a social group run at a sight-seeing pace of about 7-9min/km. Stops will be made for re-grouping and photo opportunities.

**Scenic Highlights**
- Labrador Park
- Henderson Waves
- Canopy Walk
- Telok Blangah Hill
- Kent Ridge Park
- Mt. Faber Hill
- Bukit Chandu
- Horticulture Park

1. CLICK For Details and Free Registration. Once there…
a. Click Enter Now menu item to enter your info
b. Leave the Share On Your Wall checked to share with your friends and family about this event
2. RSVP HERE to indicate your attendance

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Team FatBird Running Vest 2011: Order Yours!

2011-09-28T08:54:00.000-07:00

CLICK TO ORDER NOW!

The TFB Running Vest 2011 In Action

Model & Size: CLICK HERE For Sizing Chart! ##

## Note that the sizing for this model are smaller than the typical Asian-fit tops

Member Discount Codes:
[TFB1009] TFB Member (i-Run Marshals, Running Guides, Pacers, Training/Support Crew)
[TFB1008] TFB Trainee (NightHawks, Kingfishers, Sunbirds, Kookaburras)
[TFB1007] TFB Runner (i-Runners, U Runners, Weekenders)
[TFB1006] TFB Partner/Associate
[TFB1005] TFB Friend (SgRunners, SAFRA Runners, Nike Runners, NB Runners, MR25)

Send all enquiries and feedback to teamsales@teamfatbird.com

CLICK TO ORDER NOW!

ST Article: On The Double

2011-09-26T21:34:00.000-07:00

.A Marathon Guide: Straits Times, Sep 26 @ Mok Ying Ren

A nice article by Singapore's top marathoner, Mok Ying Ren, on the importance of having more easy long runs to prepare for the marathon. Thanks Mok for giving mention to Team FatBird (http://www.facebook.com/Team.FatBird) as a friendly group that is great for beginner runners :)

FatBird SC Lim @ Wan Bao

2011-09-19T21:17:00.000-07:00

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Team FatBird member SC Lim in the Lianhe Wanbao news. From a diabetic to one who is running marathons, not only in Singapore, but international as well. This 63-year old helps out regularly with FatBird runs and marathon training, leading and guiding a group of 'Happy Runners' to pursue an active and healthy lifestyle.

FatBird SC Lim @ Lianhe Wanbao 18 September 2011

Lianhe Wanbao 18 September 2011

Chinese title: 《63岁糖尿病患者也能跑马拉松》
English title: 63 year-old diabetic runs marathons

Brief translation:
You cannot tell by looking at Mr S C Lim (63, business consultant), who looks healthy now was once a diabetic who could not run more than 3km.

When Mr Lim was diagnosed with diabetes 15 years ago, he was unable to keep the condition in control despite heeding his doctor’s advice and strict dieting. He knew that he lacked exercise but had no motivation to start.

At the start of 2009, he came to know about the i-Run programme organised by the Health Promotion Board. As the programme is conducted near his office, he made up his mind to change his lifestyle and started running.

Mr Lim said, “I chose running because it is very convenient. All you need is a pair of running shoes and you can start running anywhere. However, regardless of what exercise you engage in, you need to persevere and enjoy it. Do not look upon it as a chore.”

Mr Lim currently runs 4 times a week. To him, the toughest was when he first started to run. He needs to reduce his activities at night and wake up at 5am.

As a result of his diabetic condition, he will usually start running one hour after he has taken his breakfast. “Sustaining this activity for long term is not easy. After joining the training programme, I got to know a group of running enthusiasts. Everyone will run together and keep to the promise of completing the run.”

Recently, Mr Lim participated in the annual SAFRA Singapore Bay Run & Army Half Marathon. “With my running companions, we can encourage each other along the way, making the run more enjoyable. After the run, we can have a meal together. After I started running, I also went to many different places with different scenery for my run.”

From the 3km he first started off to the 10km runs now, Mr Lim has went to Malaysia, Australia, etc to participate in various marathons.

Besides knowing more friends through running, his health, sleep quality and diabetic condition have all improved.

He suggested that those with diabetes or long term conditions should take more notice of their body condition while exercising. Once the body is not feeling right, do not force yourself to carry on. Mr Lim says that this is not to force you to stop but exercise with care.
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OSB11 Week #2: Rolling Hills & Trails

2011-09-17T00:34:00.000-07:00

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Photo Gallery from FatBirds CK Chin, AC Leong

A few days before the slated training run of 14km-26km along trails and rolling hills, the Ops Sunbird 2011 Pacers & Running Guides were already concerned with marshaling and guiding the 150 trainees, comprising of about 80% who were new to the MacRitchie Reservoir (MR) Park enclave. With special attention paid to key junctions and following a strict Basebuild pace for each of the 4 groups, they were able to pull off a splendid job of bringing all the Sunbirds back within regulation time...excellent!

To many of the Sunbirds, MR was a place they would normally go for strolls along the nature reserve, or visit the Tree Top Walk. This morning, most of them had their maiden runs, and a long one at that. Some of the Sunbirds claimed it was one of the toughest challenges they had to go through, but were pleasantly surprised they conquered the fear demons and did very well. By 7:15am, the majority had already arrived, registered and were ready for the training and safety briefing. Each of them had the good opportunity to meet up with their respective Pace/Run Group leaders for a get-to-know-one-another and a short brief of the routes.

As the trails were narrow, the Sunbirds kept to one side in accordance to good trail-running etiquette, allowing other runners to overtake on the right and those running from the opposite direction. By the time they exited the 4km Northern Trail, most Sunbirds decided to pull back the pace as they uncertain of what else might lay ahead. They were glad to hit the roads, and were able to cruise along at their training pace all the way to Casuarina Road. The HM folks turned back and found that the return was a lot more challenging than the initial 7km, when their lungs and legs were a lot fresher. The FM continued from Casuarina and moved onwards to encounter the rolling country of UPR. Those who were able to make it earlier headed for a breather along the 3km to-fro aircond route.

Group 1 did 2 laps of aircond route, while Groups 2 and 3 managed 1 lap. The return back along those rolling hills was not something many relished, but nonetheless, they did well to get out of UPR pretty much intact. There were nary a sign of walking, just making intermittent toilet stops for water. As expected, the walking started on the reverse upwards along Island Club Road...that is one that will stretch even hardy and experienced runners. The Sunbirds' resolve was very strong, and they too overcame that with gumption.

The final 4km back along Northern Trail posed more challenges of rocky ground and rolling terrain, especially when they had already covered about 18km-22km up to that point. The training pace was maintained well throughout, and within 3hrs, the Sunbirds had completed their second long run, an accomplishment they can be proud of for sure. It was nice to have all gathered on the wooden platform for a debrief over isotonic drinks and bananas. Because of the Kit-Up briefing we had to attend, we concluded the session by 11am, much to the delight of the tired birds :)
Congratulations to all who made it back through this challenging trail and rolling hills combo! The Sunbird Pacers & Guides were in good form, showing the way and motivating the trainees to complete the grueling course. The Sunbirds have moved one notch up, and will get only stronger going into weeks #3-4 of training.

Sunbirds, Sunbirds, All The Way!

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Ops Sunbird 2011: Baptism Of Wind

2011-09-11T01:01:00.000-07:00

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Operation Sunbird 2011 kicked off to a wonderful start in fine, cool, windy weather....the kind just perfect for doing LSD (Long, Slow Distance) Runs. In spite of the weekend races and the onset of gloomy weather (at first), it was still a respectable turnout of nearly 150 runners.

With a well-oiled Sunbird Crew, registration, baggage, tee-shirt sizing and logistics went pretty smoothly for the Sunbird trainees. As with most Team FatBird's training operations, the initial sessions are peppered with pre-training and route briefings, administration and team gear matters inclusive. These Sunbird trainees looked a fitter batch this round, most of whom have some Half-Marathon and Marathon experiences under their fuel-belts ;)

Without giving too much away in terms of their training, it was a respectable 13km-24km Basebuild LSD that was accomplished by a highly-spirited bunch of runners. The positive attitudes displayed and the willingness to follow training protocols closely will surely bring these Sunbirds a long way into their marathon endeavours. Many of them have come well prepared, resulting in the effective training run achieved at the end of 2.5hrs.

A good round of sharing ensued in the lawn area, as the Sunbirds downed Gatorade mix and munched on their post-run refuel of bananas and nutrition bars. As we prepare for the following sessions, the Sunbirds will need to gear up on proper running shoes, hydration and fuel systems, as well as adaptive recovery management to ensure a smooth journey to race day in 12 weeks. We went away from today's run feeling proud and satisfied for having successfully started with marathon preparations, and we can only look forward to an exciting training and racing journey ahead with the Sunbirds & FatBirds.

OPS SUNBIRD 2011 - Follow Our Pace, Win Your Race!

Sunbird Photo Slideshow @ CK CHIN

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TFB @ TODAY WEEKEND 04-Sep-11

2011-09-05T09:58:00.000-07:00

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Coverage of Team FatBird and Ops Kingfisher training for Army Half Marathon in the TODAY WEEKEND edition, 4 Sep 2011. It gave a good overview of the increasing participation in local marathons and the various avenues such runners can tap on for their marathon training needs.

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Army Half Marathon 2011

2011-09-04T04:43:00.000-07:00

Facebook Photos from CK CHIN, FREDERIC, MOHAN, HappyFeet DO

The Kingfishers gathered alongside FatBird Runners and friends at the Esplanade Amphitheatre 4:15pm for the largest half marathon in Singapore - The Singapore Bay Run & Army Half Marathon. Spirits were high although many did not have much sleep as the start of the race at 5:15am made it a requirement to wake up at about 2:30am.

After a round of group photos, we went for the final portaloo session before making our way to the start-line at 4:50am. By then, the crowd were all excited and ready. The route this year have been nicely modified to one which does away with the ECP stretch, and instead went through rolling slopes and the Tanjong Rhu area. The drinks support and run atmosphere was great, and that in part contributed to the outstanding performances of 80% of the Kingfishers who recorded their personal bests.

The majority of our runners finished the Half Marathon in 2hr45min or less, an achievement which lent weight to the trainees' commitment and dedication to all the strength and speed training sessions. We have a lot of fast FatBird runners who did their PBs in very fast times (1:30h-1:50h) as well. Overall it was a successful outing for Team FatBird, especially the Kingfishers.

We spent the rest of the post-race morning gathered at the Tan Kim Seng fountain to exchange congratulatory well-wishes, stories of the morning's events as well as lots of group photographs with the nice finisher medals and victorious shouts. The Kingfishers have passed the final test with flying colours @ The Bay! Well done, and we will see you @ Ops Kingfisher and AHM 2012.

Official Race Results HERE!

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TFB @ TODAY 01-Sep-11

2011-08-31T21:15:00.001-07:00

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Very good coverage of the recent Gold Coast Airport Marathon in July by Ansley Ng of The TODAY papers. A big group of Singaporeans (210), ranging from top Singaporean marathoners like M. Rameshon, Mok Ying Ren, Ashley Liew, Vivian Tang, Ben Tan, to runners from running groups like Team FatBird were there for a RUNcation - Fly To Run, Stay Behind For Great Fun!

CLICK To Read Online Version

Excerpts from Page 1:
This year, the race drew 24,700 participants across several categories, from a 2km kids race to the marathon. Just 5,000 people ran the whole marathon.

Explaining the benefits of a race with fewer runners, M Rameshon, a former national long distance runner and an adjunct associate lecturer at Republic Polytechnic, said that in crowded races, a lot of energy is spent sidestepping and overtaking people.

For example, the Berlin marathon - another famously flat course - has many turns, which can be a chore to do battle with a larger number of runners, he said.

"And the weather here is stable, unlike in London or Berlin, which have unpredictable weather," added Rameshon, who was at this year's race to support his protege Ashley Liew.

Excerpts from Page 2:
This year, more than 100 Singaporeans descended on the tourist belt of Surfers Paradise and in the areas of Southport to better their running times. Many are members of popular running club Team FatBird.

IT consultant Gan Yit Koon, who joined the Team FatBird tour group, shaved 14 minutes from his personal best of 4hr 35min, which he clocked during last year's Standard Chartered Marathon Singapore.

"The weather really makes it comfortable to run," he said.

"There is a great camaraderie among those who are here because they have stuck with each other and had been training together for 12 weeks now," said Anthony Sum, the group's founder.

"They have completed many races overseas but many of them like to come back here. Many get their personal best (times) here."

However, it wasn't just the weekend warriors who were here to perfect their timing. Local running ace Mok Ying Ren, taking part in his fourth marathon, was trying to break Singapore's national record, but fatigue in the last few kilometres caused the medical student to come in 13th overall with a time of 2hr 27min 5s, some three minutes shy of the record.

Other prominent Singaporean runners at this year's race included Vivian Tang - one of the country's top female runners - who ran the half marathon; and Dr Ben Tan, president of the Singapore Sailing Federation, who ran the marathon as part of his training for the New York Marathon in November.

CHECK OUT additional COVERAGE and REPORT Of Team FatBird's Gold Coast Airport Marathon experience

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TFB @ MyPaper 31-Aug-11

2011-08-30T22:13:00.001-07:00

CLICK to read the online version of this page in MyPaper.sg

A nice article from Zhanting of MyPaper about the growing popularity of running marathons in overseas countries. Team FatBird was interviewed about our recent foray with a large contingent of Singaporean runners to the Gold Coast Airport Marathon 2011. It also has good coverage of who and why Singapore runners and families are attracted to such overseas races.

CLICK to read the online version of this page in MyPaper.sg

CLICK for additional COVERAGE and REPORT Of Our Gold Coast Airport Marathon experience

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OKF11 Week #6: The Kingfishers' Feast

2011-08-24T20:59:00.000-07:00

Facebook Photos @ Frederic Toh
More Facebook Photos @ AC LEONG

They were treated to a feast fit for King-fishers. Decked out in what would be their 'Sunday's Best', the Kingfishers were all well versed with their routines and expectations at the track. Still, they were in for some evening delight as the menu unraveled for a tasty meal.

Photo Slideshow @ CK CHIN

Appetizer was served with a version of the 'Magic' Mile just to get a good feel and commit to muscle memory the element of speed in the upcoming half marathon. Since we were already entering the final phase of training, and to set the correct tone, we were to take this 1.6km routine at a slightly slower pace than what we would normally do during speedwork sessions.

There was'nt much of a break before the main course was served. It was divided into 2 halves, 'cooked' slightly differently in terms of the 'heat' element. The first deck of 800m sets was to be consumed at no faster than 10km pace, with short rests in between. These the Kingfishers lapped up with such enthusiasm that a number of them actually swallowed too fast initially, forgetting to chew. Fortunately, they were able to stabilize and maintain a good pace by the second set.

The second half of the main course also comprised of 800m sets, but this time complemented with 'floats' to engage their sense of pace, recovery and to build up the propensity for lactate clearance. Those who devoured the first portion of the meal too quickly would find this second portion harder to swallow, as attested by one of the guest runners (he used to be a 2:55h marathoner) who found the floats interesting.

The Kingfishers maintained a good tempo to finish the main meal just ahead of the final horn from the stadium. They did it well with more 'spares' in their tanks, and if required to go for a few more floats, would not cause indigestion nor much discomfort. As we do have a race coming up, dessert was cut down to avoid any piling on of unnecessary weight. We will serve that next time when we have visits to the track again.

The Kingfishers are speed and strength ready!

We wish them Speedy Success @ AHM/SBR 2011.

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OKF11 Week #5: HM Time-Trial

2011-08-20T22:37:00.000-07:00

Facebook photos by AC, FREDERIC

With just 2 weeks to go, The Kingfishers put together all that they have built up in terms of base, strength and speed, to unleash in a 21km time-trial. With a relatively injury-free foundation up to this stage, the Kingfishers looked good to perform at their optimum race pace.

By now, most of the runners were well versed with the training procedures and methods, and only a short pre-run briefing was required to set the tone for the morning's run. The runners lined up alongside their respective targeted pace groups of 1:45h, 2:00h, 2:15h, 2:30h and 2:45h, and started off as a unified flock.

Within the first 2km, the paces were settled and the various groups fell into their groupings with a certain steady rhythm and beat. The hot weather brought on some challenges to increase the difficulty levels. Those that did not bring hydration had to rush to the intermediate toilet and vending machines to get cooled, but not stopping for too long as to break the good momentum. After the U-turn, the heat went up a notch higher, and a few Kingfishers were finding the strain.

However, there was no sightings of walkers nor even too much of pace-dropping. Target pace was maintained by most, with the reliable Running Guides sweeping the respective pace groups. The trainers could see the enhanced 'hardiness' of these trainees who had just come on-board barely a month ago. They were running like experienced racers, knowing when to hydrate, fuel-up and maintaining reasonably good running form.

The majority finished within 2:30h, with the final group completing in 2:45h. If this time-trial can be used as a reliable indicator of race day performance, many Kingfishers are looking at bettering their personal targets, baring any unforseen circumstances. Most had completed 80% of training, and were happy to receive their hard-earned Team FatBird PowerFLIGHT finisher vests. In the coming week, we will be tapering off (interspersed with specific speed & strengthening) to rest and adaptively recover for race day.

The Kingfishers Are Ready For The Bay!

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OKF11 Week #5: Romancing The Hills

2011-08-17T09:06:00.000-07:00

Photo Slideshow @ CK CHIN

We are 2 weeks away from AHM 2011. With the strong base built up over the past few weeks, the Kingfishers were brought to a relatively new training area for all to 'Romance The Hills'. Many of whom who were not so familiar with the area were subsequently surprised to learn of some relatively challenging rolling hills in the area.
The Kingfishers not only impressed the trainers, but even went on to surpass their own expectations. To say the run was hard was probably an understatement....it was not to be trifled with and certainly not something for the faint-hearted. Trainees were advised early on to have some good fuel in their tanks prior to attempting this training routine...and they were sure glad they did.

After a 3km run-in to the training ground, the trainees were broken into 3 groups, and began immediately on their quest around the rolling hills circuit with a time limit of 50minutes. TempoBird pace was engaged as part of training requirements, which the Kingfishers went on to fulfill remarkably well.

At the end of 50min, all did anywhere from 4-6 laps of the 1.4km loop. I recall vividly when I did this years ago, 3 laps were all it took to make me feel faint. The tenacity of this bunch of Kingfishers showed that they have a strong base and what it takes to meet their AHM targets in a few weeks time. The coming race-pace LSD will determine what they are capable of, and most are looking forward to it. With confidence levels having been boosted by the recent strengths at training, the Kingfishers are looking good for the money. The main emphasis now is to ensure adaptive recovery kicks in and keeping ourselves injury-free ahead of the big race.

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FatBird Weekender: Western Hills & Plains Explorer

2011-08-13T22:37:00.000-07:00

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Facebook Photos from CK CHIN, AC LEONG, KIM LAI1, KIM LAI2, RICHARD, TICK HOCK, MIN

In the midst of our busy training schedules, we managed to get-together for a FatBird Weekender Run in the Western Hills region this beautiful Sunday morning. FatBird Weekenders are a good way for our runners to go sight-seeing different parts of Singapore, often venturing into scenic trails or hills, and getting to know new friends and catch up with old ones, all sharing a common passion for running...a meaningful venture that brings us together as a community and foster healthy friendships and ties.

We had quite a good turnout this morning, with many runners coming from the East, North, North-East and Central. Quite a number were new to the western region in terms of running routes, and had been looking forward to do this weekender. We had originally mapped a 15km route, but because it was so much fun, ended doing nearly 18km worth of rolling hills and plains.

The first objective, Mt. Faber Hill literally took our breaths away, with the rather steep climb to the top, as well as the scenic views from the mountainside. We made a quick stop before moving onto Henderson Waves, leading us to yet another hill feature, Telok Blangah Hill. For many. It was the first time for many up the hill, with the flora and fauna capturing their attention as they snaked around the lush greenery.

After the Hills, we made our way along Depot Road, and then into the Canterbury Estate (Plains). The rustic beauty of the place, dotted with large colonial houses, guarded by large dogs, captivated all of us as we made our way through the quiet and posh estate.

Although it was tricky running through the private enclave, we managed our way with the help of FatBird Running Guides, who were always on hand to show us the way, take photos, chit-chat with us, and even introducing location highlights to us....it felt like a private tour, although we had to carry our legs instead of being seated in a vehicle.

We came out from Canterbury Estate at 9.30am, and with sufficient time, we ventured up to Kent Ridge Park Hill (yet another hill :)) via the snaking 'mini-Lombard' walkway and steps, finally bringing us to the lone cable car that was parked near to the water point. Some almost believed we were going to take the cable car back, only to realize later it was a hoax when they found no cables attached to it. We married-up with an earlier group that had gone to Kent Ridge Park directly, and then proceeded to Horticulture Park, making a very minor detour to the Canopy Walk for a nice view of the vast piece of green field in front.

A run through of the Horticulture Park to smell even more flowers before we made our way (along rolling terrain) back to the SAFRA ClubHouse. Various Garmin and Polar meaurements confirmed the total distance we took to be 17.5-17.9km. With the rolling hills factor, the effort expended was surely more than 18km.

It was no wonder some of the runners were running near empty on their fuel-tanks, and all they could think of then was what fuel to reload their tanks with, and many swore they could eat a cow :D The FatBird Runners were happy they came for this weekend explorer, and while initially apprehensive, all the worries were gone when they have finally completed the challenging adventure...all because they had so much fun along the way.

We would like to thank all who partipated in this FatBird Weekender, and also your patience and helpfulness in making this another successful team outing. We will try to look for opportunities for another weekender to be scheduled...highly likely to be one of the public holidays for a Holiday Weekender. To be informed and updated of future Weekenders, do sign up for the Weekender Runs HERE and LIKE The Weekender Facebook Page. Till the next FatBird Weekender...

FatBirds Like To Run, FatBirds Know How To Have Fun!

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OKF11 Week #4: PowerFLIGHT @ Track

2011-08-11T00:38:00.000-07:00

Photo contributions @ FatBird AC

The Kingfishers were back at the track for Week #4’s PowerFLIGHT speedwork. In view of the stadium closing early for the evening, we got down to business with the mile time trial after a few laps of warm-up. Although the weather was rather humid, the track conditions were prime for some hard running at SpeedyBird (interval pace).

The main course was served in the form of 800m sets @ SpeedyBird pace, interlaced with short rests in between. With the engines running at optimum levels, the Kingfishers were able to focus on sustaining interval pace while keeping their running form in check. 4 sets later, all were drenched in perspiration, a few looking like they just came up from a swim in a pool. The recovery of the trainees has improved, judging from the shorter rest time required and the good form being held up after a number of hard sets.

Dessert of the night was dished to some fanfare and anxiousness as we were trying to beat the stadium horn. The 800m sandwich with float was savored with much enjoyment, with runners’ highs oozing from some of the runners. We could see some running with so much spring at the end we thought they were just starting with the appetizers. With the last beverage downed, the happy and satisfied Kingfishers made it out the stadium gates just as the lights went out, with exciting conversations continuing at nearby kopitiams and durian stalls.

The Kingfishers were happy with the menu for the night, with just the right amount of ingredients to make us perspire and build speed, yet not overbearing as to cause any form of regurgitation nor upset digestive systems. Although some secretly wished to do even more and have such enjoyable menus all the time, track sessions will be spaced out to allow time for adaptive recovery and allowing for different menus to be sampled for a complete experience. That said, we look forward to the next PowerFLIGHT track session in a fortnight.

Running The Bay? PowerFLIGHT To Pave The Way!
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Operation Sunbird 2011: Phase 2 (Package B)

2011-08-10T03:06:00.000-07:00

Due to the continued demand for Sunbird training, we have opened a limited number of Package B training slots. Please select ‘Package B $89’ option when registering.

PHASE 2 (PACKAGE B) - REGISTER NOW!

Operation Sunbird is a 12-week FlightZONES marathon training program to prepare runners to compete and complete the year end marathon(s).

Package B (@ $89)
- Comprehensive Marathon Training inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
3. eCertificates/Awards of completion/achievement.
4. Race Day Hospitality Tent for Ops Sunbird participants
5. Discounted registrations for New Balance Real Run (NBRR) 2011++

++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through the Sunbird Program.

Training will begin in September 2011 for successful applicants.

Check HERE for Program Information and FAQs!
Click HERE Training Dates/Schedules for your planning purposes.

Happy Birthday, Singapore!

2011-08-07T19:48:00.000-07:00

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Team FatBird celebrates Singapore's 46th birthday with all runners and friends.
May the Singapore Spirit bind us together as One United People - Singapore, Our Homeland!

Operation Kingfisher 2011: Trail Blazers

2011-08-05T22:03:00.000-07:00

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The Kingfisher challenges continued into the 3rd week with a 16km trail+rolling hills at one of the green lungs, MacRitchie Reservoir (MR) Park. We found a nice nest to assemble for the morning, had a quick recap on running form, applications to trail running, before we divided into the 3 groups for a concerted start.

It was a first time for many of the newer trainees, who immediately sensed the challenges when we entered into the Northern Trails. The mix of rolling hills in trail terrain, along with the rocky and uneven surfaces, tested the Kingfishers' sense of balance and fleet-footedness. It was by no means a 'walk in the trails' as we had to overcome many inclines while ensuring we have 'higher' leg-lifts to avoid tripping over.

The hills build strength whilst the trails hone the runners' balance and sure-footedness. A combination of these would strengthen our legs, which will power us ahead to better timings over long distances. By the time we exited the 3.5km Northern Trails, a number were breathing heavily and feeling the effects of lactate buildup in their legs. The next stretch was fortunately on tarmac, allowing us to recover as well as ease our legs off the undulating trails. The paces picked up and stabilized as we proceeded towards Casuarina and OUTR.

Group 1 worked closely as a team to maintain a steady pace all the way to the 8km mid-point. The Running Guides were on hand to guide the trainees and waited for them at important turning points to ensure no one was left behind or get lost. Group 2 made their way to the mid-point about 10min later, with Group 3 not too far back. The trails took the wind out of some new runners, and some made wise choices to turn back at the Casuarina end.

Although the sun was coming out strong, the weather was generally cool, especially when we were under the cover of the shade from trees and in the trails. The second half of the run back was less difficult, although no less challenging. The Kingfishers had conditioned somewhat by then, and having learned to pace themselves better, they made their way back more steadily.

The slope up from Island Club Road was as usual 'mentally challenging', and some took their only walk breaks then. The final 3.5km back along Northern Trails in reverse was manoeuvred in a more gingerly fashion, with the senses still remaining heightened to prevent any tripping or unwanted accidents.

The whole team completed the morning workout within regulation time, with some to spare. More questions on injury prevention and avoidance surfaced, leading to a quick 'demonstration' of the foam-roller to the trainees. A few runners have developed injuries some time back, but have not had the opportunity to be introduced to methods of 'body and muscle' maintenance to keep the running engines in good condition. It was heartening to see them applying almost immediately the recommended solutions and seeing positive results - that is what makes the training so worthwhile for us Running Guides & Trainers.

The post-run get-together was always highly anticipated for the food and chatter amongst friends, sharing 'war stories' of their training and 'latest adventures' of recent races they had participated in. We had a large carbo-reloading cum sharing session at the Longhouse, before proceeding to our Nest, Sweet Nest for more stretching, massaging and pampering. The Kingfishers will move into 'Pace Training' from week 4, and we will soon be able to know what achievable targets we should set for ourselves at AHM.

Running The Bay? The Kingfishers are A-OK!

Photo contributions @ FatBirds Frederic, CK Chin
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Operation Sunbird 2011: Registrations Maxed!

2011-08-02T23:07:00.000-07:00

OPERATION SUNBIRD 2011 Registrations have
REACHED CAPACITY!

To be placed on reserved list or if you wish to go for the $89 (Just Training) Package B,
email to training@teamfatbird.com with your Name, Email, Contact, Required Package.

Operation Sunbird is a 12-week FlightZONES marathon training program to prepare runners to compete and complete the year end marathon(s).

Package A
- Comprehensive Marathon Training inclusive of:
1. 12-week Team FatBird (www.teamfatbird.com) Flight-Zones™ Marathon Training Program.
..........• Heart-Rate & Pace Training sessions.
..........• 2 weekday runs & 1 weekend long run
..........• Experienced Marathoners and Pacers leading and guiding the runs
..........• Information and tips on Managing & Preventing Running Injuries,
............Running Performance, Sports Nutrition.
..........• Isotonic Drinks/Refreshments after long runs.
2. A NB "OPERATION SUNBIRD" TRAINING tee.
3. A pair of NB shorts.
4. A NB "OPERATION SUNBIRD" RACE DAY vest to trainees who meet attendance criteria (50% sessions).
5. A one-time 50% kit-up discount of New Balance apparel, shoes, products.
6. eCertificates/Awards of completion/achievement.
7. Race Day Hospitality Tent for Ops Sunbird participants
8. Discounted registrations for New Balance Real Run (NBRR) 2011++

++ As NBRR 2011 is incorporated as part of this training program, you will be offered discounted registration fees if registering through us.

Package B
An additional package option (without the NB training/finisher apparel) - Package B, is available at $89

Training will begin in September 2011 for successful applicants.
Check HERE for Program Information and FAQs!
Click HERE Training Dates/Schedules for your planning purposes.

FatBird Weekender #5: Western Hills & Plains Explorer

2011-08-01T22:26:00.000-07:00

Western Hills & Plains Explorer
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Explore the Henderson Waves through scenic Telok Blangah & Mt. Faber Hills in the idyllic settings of the Canterbury Estates

HIGHLIGHTS:
Canterbury Estates
Mt. Faber Hills
Telok Blangah Hill
Kent Ridge Park
Horticulture Park
Henderson Waves

Date: 14th Aug 2011, Sunday
Time : 7:00am ( Run off at 7:15am)
Start/End : Safra Mt. Faber ClubHouse

Distance: 15km
Pace: 6-7min/km
Logistics/Hydration: Bring Your Own
Fees: NIL (Maximum capacity 100)

RSVP HERE!

Please 'LIKE' the Weekender Facebook Page for updates of future runs

Register HERE! to be on FatBird Runs' mailing list

Scenes from the previous Western Explorer Weekend @ AC Leong

OKF11 #4: Straight To The Top

2011-07-30T21:26:00.000-07:00

Group Photo By Min

Photo Slideshow by AC Leong

Week 2 of Ops Kingfisher completed with a Hills Run in the undulating terrain of Mt. Faber. Although it was not a long distance (about 13km), the hilly challenge presented the trainees with a solid workout that left them catching their breath and clearing their lactate buildup.

It was straight to the top of Mt. Faber after a 2km warm-up run alongside the SAFRA MF Runners (who were conducting a recce for their upcoming AHM lead-up run)....always an exhilarating climb, even for the more experienced runners. The first-timers were well-prepared and with the guidance of their trusty Running Leads & Guides, were able to reach all the way to the summit on the first attempt.

The down-hill was a time to recover but the paces and form were still being observed to avoid unnecessary strain and injury. The 3 groups of Kingfishers looked very strong and composed this morning, with each group keeping to steady HM race-pace. The only time when they stopped were for water breaks and after the first loop of 8km. We were blessed with a cool morning, allowing us to keep to a good pace without feeling too much strain.

All completed their hills task by 9:30h, leaving some time for a short post-run briefing on running form and injury avoidance. And so, week two's hurdle was cleared in high morale....The Kingfishers kept to a sustainable flow all the way to the top, kept form to more undulating terrain, and finished strong - looking like they could go for more...just that they kept a restraint on their enthusiasm, preferring to stick to the program of progressive buildup towards AHM.

Running The Bay? Kingfishers All The Way!

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OKF11: The Night The Track Was Owned!

2011-07-27T07:11:00.001-07:00

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Photo Slideshow (c) CK Chin, AC Leong

It was a good turnout by the Operation Kingfisher trainees (aka Kingfishers) for their first track session in the program. Many went early as it was their first time to the stadium, and was all 'eager-beaver', in anticipation of a hard workout of their cardio as well as legs....and they were not disappointed!
As there was no soccer match this evening, the flood-lights were not fully on, but still gave sufficient lighting for our purpose. To set the tone of the night, the trainees went for a warm-up followed by a mile time-trial - a gauge of their base as well as giving them a taste of racing on the tracks.
The main course was served at 7.30pm with the accompaniment of 3 lap-timers and a few photographers. The runners felt like they were in a race, and if the spotlights were any brighter, they would feel like 'stars' in their own right :D After the first few 800m sets, a few professed they saw some sparkles and stars....but generally, all were taking to the intervals like ducks to water...felt like they have done this before somewhere, just that they were 'shy' to say so.

The fast and furious runs by the Kingfishers caught the eyes of some of the regular runners at the track...a couple of them actually jumped in to give chase and pace to the runners and we even had a mini competition among ourselves...haha. Well, we had a runner with a 2:55h marathon finisher tee running alongside...so that might have stirred even more interest? ;) A few asked about the group and the type of training we were doing....they sounded they were interested in all the fun we were having doing these hard workouts...hmm...haha

We completed the whole exercise in good time...and then the stadium horn sounded. The Kingfisher trainees did very well, and even the first-timers completed the full workout with nary a whine....all looking so satisfied in their sweat-drenched running gear. We guess they didn't expect themselves to survive this with a smile. From the stadium, they excitedly dispersed into the night in smaller groups, in search of good food to satisfy their grumbling tummies and refuel all those calories and fats expended. The lights of the stadium dimmed as the caretaker bid farewell to the happy Kingfishers, who were glad they went to 'own the track'.

Running The Bay, FatBirds Will Show The Way!

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Spotlight: Gold Coast Marathon Fun

2011-07-24T20:06:00.000-07:00

.Gold Coast Marathon Fun (c) Leong Phei Phei, Sunday Times, July 24

The 200+ strong team from Singapore certainly made an impact at the Gold Coast Airport Marathon 2011. We did so well (many scoring Personal Bests) and had so much fun that we got ourselves mentioned in a special feature by Tourism Queensland in the Sunday Times Life section. Read about our fun-filled and enjoyable race experience HERE!

Get a copy of the Sunday Times , July 25 for the high-res article and team photos, including coverage of notable Singapore runners and their achievements at the Gold Coast Airport Marathon.

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Ops Kingfisher 2011 #01: The Hills Beckon!

2011-07-20T07:57:00.000-07:00

.Photo Slideshow by FatBirds CK Chin, AC Leong

Operation Kingfisher kicked off on a 'high' note with hills training for strength as the main course. In spite of the rather new training area to the trainees, most made it a point not to miss this challenging opener to the 6 weeks of exciting training in store.

The group of 50+ was given a quick introductory briefing of FlightZONES (HR Zones training) as well as the uniqueness of the PowerFLIGHT (Strength + Speed) program incorporated in Ops Kingfisher. Three-quarters of the trainees were beneficiaries of the last Kingfisher training, and they were back wanting more...we hope they will not be disappointed as the program unravels. The new ones who have heard so much about the 'challenges' and 'hard workouts' in this program were full of anticipation, with some going as far as to have a 'energy conservation' strategy mapped out :D

A 2km warm-up of rolling hills to reach the intermediate point of Mt. Faber was just what was needed to get all real pumped up and flushed with excitement of the hill repeats they were to encounter...some cruised up the first lap, while others saw some 'stars', although they quickly recovered and learned to pace themselves on the down slope. By the 2nd lap, most were running like seasoned hill-climbers and lapping up the endorphin rushes. Given the specific time to complete as many laps as possible, it was a commendable effort for the entire group who finished from 2-4 laps, although we were sure some were contemplating going for a 5th lap (if not for the threat of having to buy drinks for all :)).
As the runners finished off the final lap, they cruised home with arms held high for a satisfying completion to what many of them had not envisioned they could accomplish before the start. The glee in their faces showed they could go on for a tougher journey back to base, but since it was just the first session, the trainers decided to go with their plea for a shorter, but no less challenging route back. Congratulations to all the Kingfishers on surviving their first session at the hills...they now look forward to the next challenge, track intervals for speed-building...coming soon to a stadium near us :D

Photo Slideshow by FatBirds CK Chin, AC Leong
Facebook Photos from Frederic, Min

Those who are keen to participate in Ops Kingfisher can REGISTER HERE.
For more information about the Kingfisher Program, CHECK IT OUT HERE.
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Kingfisher 10km/21km Training 2011: Limited Slots To GO!

2011-07-12T01:13:00.000-07:00

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Hi Runners,

Have you signed up for the Army Half Marathon and a number of 10km and Half-Marathon races in the second half of the year?

Are you looking to build up strength and speed to help you gain an edge during these races?

Structured Half Marathon Training Program (Speed&Strength)
Operation Kingfisher 2011 Limited Slots Available!

Team FatBird PowerFLIGHT Half Marathon Training Program 2011
• 6-week Training Program
..........a. Heart-Rate & Pace Training sessions
..........b. 1 weekday speed/strength tune-up & 1 weekend run session
..........c. Isotonic/Recovery Drinks/refreshments
..........d. Information and tips on Managing & Preventing Running Injuries, Running Performance, Sports Nutrition
• A "OPERATION KINGFISHER" RACE DAY vest to trainees who meet attendance criteria
• Equipping Discounts & Special Promotions on partner products.
• eCertificates/Awards of completion/achievement

Training Contributions:
All 10km & 21km participants pay a fixed contribution..........$80
Previous Team FatBird (TFB) Training Participants..............$60

Training will begin in on 20 July for successful applicants.
Click HERE Training Dates/Schedules for your planning purposes.

Click HERE for Frequently Asked Questions.

Please email to training@teamfatbird.com for any clarifications or queries.
- Subject: Ops Kingfisher 2011
- Name,
- email,
- contact no.,

A fond flashback to Ops Kingfisher 2010, Team FatBird's 6-week journey of the Army Half Marathon...strength, speed and solidarity hail!

The Kingfishers 2010, video courtesy FatBird Joe Tan