tag:blogger.com,1999:blog-1241267075721695742024-03-13T08:49:44.377-07:00Operation KookaburraUnknownnoreply@blogger.comBlogger20125tag:blogger.com,1999:blog-124126707572169574.post-67825899207426859852016-01-02T20:14:00.001-08:002016-02-24T08:53:24.397-08:00The Gold Coast Airport Marathon (GCAM) Training Program<b style="font-family: Verdana; font-size: x-large;"><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Operation Kookaburra</a></b><span style="font-family: "verdana"; font-size: large;"> is a specially-designed 12-week FlightZONES</span><sup style="font-family: Verdana;">TM</sup><span style="font-family: "verdana"; font-size: large;"> Marathon training program to prepare runners for the <b><a href="http://www.goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b>. </span><br />
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<b style="text-align: center;"><span style="color: blue; font-family: "tahoma"; font-size: large;">Team FatBird FlightZONES<sup>TM</sup> Structured <st1:place w:st="on">Marathon</st1:place> Training Program</span></b></div>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">A 12-week Team FatBird <span style="font-family: "verdana"; font-size: large;">FlightZONES</span><sup style="font-family: Verdana;">TM</sup> Marathon Training</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Program incorporating the GCAM training guidelines and tailored to our trainees’ requirements</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Comprehensive training plan comprising of 2 weekday workouts and one weekend long run weekly.</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">6 fortnightly TFB-led weekend (Friday evening/Sunday morning) long run sessions with Isotonic/Recovery Drinks/refreshments</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Workout sessions will focus on building strength and endurance for the Half & Full Marathon distances</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Experienced Runners and Pacers leading and guiding the runs</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">The FlightZONES Training System, incorporating heart-rate measurements and progressive paced running</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Two levels of training – beginners and experienced runners</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Regular emails and online postings of the weekly training plan, tips and advisory</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Recognition - eCertificates Of Completion/Achievement</span></span></li>
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<b><u><span style="font-family: "tahoma"; font-size: large;"><span style="color: red;">Training Fees:</span></span></u></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Run Gold Coast (RGC) Package........................<b><strike>$FREE** <span style="color: red;">SOLD OUT</span></strike></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">12-week (5-sessions) Training Program.............<b>$120</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Non-Package GCAM Participant........................<b>$80</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Previous Team FatBird (TFB) Participants.........<b>$80</b><b><span style="color: red;">*</span></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Drop-In (Per session), no entitlements................<b>$23/sess.</b></span></div>
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<span style="font-family: "tahoma";"><br /></span><b style="font-family: Tahoma;"><span style="color: red;">* Past FatBird fee-paying trainees enjoy discounted pricing</span></b><span style="font-family: "tahoma";"><br /></span><span style="font-family: "tahoma";"><br /></span><span style="font-family: "tahoma";"></span><br />
<span style="font-family: "tahoma";"><b>**</b> The first 40 participants of the Run Gold Coast Package will get Operation Kookaburra training (worth $120) FREE. You will not be required to make payment upon registration for training.</span><br />
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<span style="font-family: "verdana"; font-size: large;">Training will begin on 16 April 2016 for successful applicants.</span></div>
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<span style="font-family: "verdana"; font-size: large;"><b><a href="http://opskookaburra.blogspot.sg/p/schedules.html">Click HERE</a></b> for the Training Dates/Schedules for your planning purposes.<o:p></o:p></span><br />
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<span style="font-family: "verdana"; font-size: large;"><b style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: xx-large;"><a href="https://www.jotform.me/53549160340451" style="background-color: orange;" target="_blank">Click HERE to REGISTER NOW!</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-19235139032042345852015-06-21T22:00:00.000-07:002015-06-26T08:56:33.443-07:00Final Group LSD ends on a high note<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a good 21km and 30-35km in weeks Week 9 and 10, the <b><a href="http://www.opkookaburra.com/" target="_blank">Kookaburras</a></b> went into Week 11 with a tryout at Optimal Pace for 18km and 28km.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The weather was warm and dry this morning, with some cloud cover in the first 10km of the run. All the trainees were happy that training is coming to a close soon, and that they have prepared well for their target races (Sundown &amp; Gold Coast Marathons) on July 5-6.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">By now, all the trainees are very familiar with training proceedings and most have built up a good base to sustain well for their targeted race distances - its now more of fine tuning their equipment, pacing and running form to get better race timings where possible.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Proudly donning their training and 'finisher' tops, the Kookaburras went into Optimal Pace on the get go, heading towards Fort Road. The Gatorade support stations were already set up for us to have cold isotonic replenishment when we past, with the trainees practicing picking drinks on the go.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When the respective pace groups headed towards Gardens By The Bay, the skies were still providing good cloud cover and that allowed us to run a tad faster than target pace. When we returned back into ECP and passing the Gatorade Support point again, we settled into a more manageable Optimal Pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A number of trainees who had a good 30km Optimal Pace LSD last week were finding the pace challenging this week, likely due to the lack of recovery from that hard effort last week taking a toll on the body.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Still, most of the runners were able to keep up with pace, albeit at more laborious effort. With the sun emerging from the 10km mark, the bar was raised as if to give the Kookaburras a final challenge to be even better prepared for race day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathon runners were glad they could turn at the Cable Ski area, while the Full Marathoners continued their steady paces towards F2 CarPark for that much needed Gatorade drink. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Groups 1-4 FM did well enough to maintain target pace all the way till the U-Turn point at NSRCC + 500m, with a couple of 'speedsters' picking up the pace to eventually overtake some of the pace groups in front.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Trainees found a new surge of energy after their tanks were refueled, pushing on all the way back to Parkland Green for 27km+. It was definitely a tougher workout this weekend, what with the increase in pace for some, as well as the warmer temperatures all round.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Still, mission was accomplished when all returned back by cutoff timing. The Kookaburras are now ready and looking forward to their Golden Race (GCAM2015) in 2 weeks.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The mood was positive and all trainers and trainees were pleased with the good weather we have had for all our training sessions, as well as the low incidents of any injury that may sabotage our race plans.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kookaburras Are Ready!</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.10153404961820350.1073741913.294062410349&type=3" target="_blank">Photos by FatBirds Onin, Jayson</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-47905448640502903122015-06-06T11:30:00.000-07:002015-06-26T08:59:50.070-07:00Week #9: The Longest Run<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2KwES4_iyQDR74Gk_VNqi9K2rlOJ5eEyDVX9ef6IAfYrG2VD1NDCrq11ytMPCPpPezLOJDaey-Ai1Vx9lqkba8Q4XYP_gs9YkMN33iWojeT8p1Zm6pVx4AfkYqLTPELFcwVVSxYZndr6Y/s1600/MAIN2s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2KwES4_iyQDR74Gk_VNqi9K2rlOJ5eEyDVX9ef6IAfYrG2VD1NDCrq11ytMPCPpPezLOJDaey-Ai1Vx9lqkba8Q4XYP_gs9YkMN33iWojeT8p1Zm6pVx4AfkYqLTPELFcwVVSxYZndr6Y/s640/MAIN2s.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In Week #9's training, the <b><a href="http://www.opkookaburra.com/" target="_blank">Kookaburras</a></b> were tasked with their longest paced run (Marathon Pace) of 35km for the Full Marathoners and 21km for the Half Marathoners.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7ZvHARWrJO7uQ90JOiLBzXwt-rYmpb_hRIDfHdCSVNipu9tcvRBVZ8aBRj5HEb9m1-vYu2YXthmmC2K7wWcfpqy5Ou6FxED2JqErOWDNHK1XYf0TbXVPbcOJHhvHHiliETGG0gT9XuRm3/s1600/C1B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7ZvHARWrJO7uQ90JOiLBzXwt-rYmpb_hRIDfHdCSVNipu9tcvRBVZ8aBRj5HEb9m1-vYu2YXthmmC2K7wWcfpqy5Ou6FxED2JqErOWDNHK1XYf0TbXVPbcOJHhvHHiliETGG0gT9XuRm3/s640/C1B.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Because of the SEA Games that is currently happening, we made a swap of training locations with that of ECP/Gardens By The Bay to have our longest training run at the fringes of the 3 Reservoirs, starting off from MacRitchie Reservoir Park.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The turnout was subdued due in part to the opening ceremony of the SEA Games as well as the weekend's Muar Marathon in Malaysia where we have a number of trainees and trainers participating.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The evening started well with the trainees coming in early to collect their coveted <b><a href="http://www.opnighthawk.com/p/apparel.html" target="_blank">Kookaburra training tees</a></b> which came in very nice colours. Some of the trainees put on their training tees immediately for the night's long run.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">After a quick briefing, we pushed off in respective pace groups along Thomson Road towards Peirce Reservoir Road. A string of blinking lights worn by the Kookaburras could be seen clearly, and were useful as guiding light for the following runners.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The night was cooler than last week's at ECP/Gardens, due mainly to the heavily forested reservoir areas which gave off cooling gases. There were also mild drafts of wind which provided us with quite a refreshing run.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Instead of turning into Executive Golf Course and Seletar Reservoir, we headed straight on along Upper Thomson Road, Sembawang Road passing Nee Soon Camp. The FMers parted ways with the HMers at the Maindai Link/Yishun Ave 2 junction as that was the U-turn point for the HM runners for their 21km distance requirement.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The FMers continued along the rather long Mandai Road at steady paces on the rather comfortable running surfaces. It was a mild rolling terrain along that long stretch before we hit the large signboard at the entrance to the Mandai Zoo/Night Safari.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Groups 1-3 continued on till we reached the Zoo toilets for a total distance of 17.5km before taking a break at the toilet and drink fountain. There was hive of activity with tour buses and tourists coming out of the Night Safari after their mystic adventure with the night animals.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a good water break, the groups headed back out to the signboard, With good timing banked in, some groups were able to spare some time to take a few candid group shots with the wild nature billboard and some funny animal poses.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With good execution of their individual fuel and hydration plan, the trainees were looking strong up to the 21km mark. Some of the runners even upped their paces slightly to attempt to run a negative split, in preparation for the next few training session's Optimal Pace requirement.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">As we ran as groups along the longish Mandai Road back, it was still pleasant as we had each other for motivation and encouragement. We did pick up a couple of straggling birds along the way, and with encouragement, they continued to push on till we hit the next milestone near Nee Soon Camp where they could get some iced-cold isotonic drinks from the small provision shop.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">By the time we re-entered Old Upper Thomson Road, the spirits were high as we meandered along the quiet road and there were a number of sightings of the Wild Boar pack (about 15 animals) moving along the forest fringes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The soft strides of the Kookaburras along the OUTR in the quiet of the night provided the tempo for us to keep to Marathon Pace and enjoy the remaining segment of the return route. Soon, we reached the Lower Perice Reservoir Toilet. A quick check of the distance told us we have completed 31km and we were still feeling rather strong.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">With just 4km+ left to complete the night's run, all were very motivated as we ran all the way back to MR Amenities Centre with chit chats and easy breathing. Although the legs were tired, which was understandable at that stage, we did not feel like they were broken and many of the runners could actually run another 10km for a complete FM should they be asked.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">All the groups reached back to the end point before the stroke of midnight, feeling very happy and satisfied they had accomplished 30km-35km of running at MP. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We will be entering Optimal Pace training from next week with one more 30km run before going into the Tapering Phase. Those trainees who have missed the longest run in week #9 are encouraged to come for next week's run to have better conditioning and preparedness for race day on July 5.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Kookaburras Have Completed The Longest Run!</i></b></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Photos By <a href="https://www.facebook.com/media/set/?set=a.10153371505720350.1073741911.294062410349&type=1&l=61969af817" target="_blank">FatBird Chin</a> and NightHawk Laura</span></span></b>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-37906262325078429722015-05-23T11:59:00.000-07:002015-05-29T11:59:54.448-07:00Week #7: Scaling the 30ks<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The second half of <b><a href="http://www.opkookaaburra.com/" target="_blank">Ops Kookaburra</a></b> marathon programs started with the participants breaching the psychological 18km (HM) and 30km for the Full Marathoners (FM).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">It was yet a humid night and ECP was buzzing with weekend activities with lots of merry making as well as cyclists, runners and walkers doing their fair share of healthy exercising. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The FatBird marathon trainees were all pumped up to do their longest run to date, and having the flattish route was meant to provide a more conducive environment for pace training and gauging of our pace sustainability.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Since we had done a similar route just 2 weekends ago, the briefing was kept short to allow for more time to cover the longer distances. With the faster marathon pace targets, the expected end of training would be just over 11pm, allowing ample time for the participants to catch public transport home.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The first half of the run went well with smooth pacing all the way to Gardens By The Bay, Marina Barrage, Marina Bay Sands, rounding off from the Promontory before making our way back to ECP again. The trusty trainers and pacers kept the trainees humming along steadily at target paces with planned water stops along the way to ensure that proper hydration protocols were observed.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The HM groups completed their 19km of night run at marathon pace back at Parkland Green in about 2 hours or so, giving their confidence and morale a strong boost. The FM groups did well too, with just a small water/banana break at Parkland Green before moving ahead in flocks to complete another 9-11km.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The air was humid and many of us were sweating buckets, with swishing sounds of wet socks in our running shoes echoing in the rather quiet and serene night. A few of the FMers experienced fatigue and symptoms of 'low sugar' after the 23-24km mark, evident that there were no top up of the fuel tanks with gels or sugar mixes.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was another good experience with takeaways for practicing hydration and fuel plans for possibly the next few long runs of 28km-35km. Without proper replenishment of the depleting glycogen stores at timed intervals, the likelihood of eroding performance and inability to sustain pace will occur especially past the midway mark of the FM.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All Kookaburras completed the night's targeted distances in good form and many happy faces could be seen sharing their stories and how strong they felt during the run.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we dispersed for our wash-up and making our way home, the night had only begun for the patrons at the restaurants and cafes around the Parkland Green area. Yet another session of training was successfully completed, and most trainees achieving the set training targets of the night with a number surpassing their own expectations...Well Done Kookaburras!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><a href="https://www.facebook.com/media/set/?set=a.10153326083690350.1073741909.294062410349&type=1&notif_t=like" style="font-size: xx-large;" target="_blank">Photos from FatBird Rand, CK Chin</a></b></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-48309198188259105292015-05-09T11:58:00.000-07:002015-05-29T11:58:28.751-07:00Transition from BaseBuild to Marathon Pace<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The <a href="http://www.opkookaburra.com/" target="_blank">Kookaburras</a> progressed into week #5 with a new route and challenge - transition from the BaseBuild pace into Marathon pace (which will set the tone from weeks 6-8).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This being another night conditioning long run made it even more challenging, although the route along ECP along Gardens By The Bay and MBS is overall pancake flat. The weather looked threatening 1 hour prior to the training, but a check with our weather app showed we had a good chance of avoiding the rain, which we did eventually.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In view of the long 17km-28km distance, we had a quick briefing before starting off by 7:50pm as planned. The respective group Trainers, Pacers and Trainees were all excited to test their paces along the new route, and also to put the night's training objectives into practice.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The whole route from ECP into Gardens and then MBS was well lit to our pleasant surprise, allowing us smooth access along the route. The only hazard was the myriad of night cyclists dashing about which we had to be vigilant about.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The trainers set very steady paces which prevented trainees from starting too fast in the first half, leaving room for a highly negative split in the second half of the run. Although the night was windy, there were stretches that were humid. It was good that most of the trainees had hydration with them as advised.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathon trainees had a good run of 17km and met their targets of returning with a faster Marathon Pace after 8.5km of BaseBuild run. The Full Marathoners were good through to 18-22km before some found the Marathon Pace harder to sustain in the final 5-6km.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Still it was a good training run for all, with many trainees having gone their longest distances for the first time. From the funny way some were walking, it can be seen that the trainees were indeed stretched. From the smiling faces when asked, it could be seen that all of them were proud and happy that they completed the mission and have advanced to the next level of conditioning.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kookaburras will advance into Phase 2 (Marathon Pace) from weeks 6-8 with more night conditioning runs of 30km+. This will set the stage for bringing all into the final phase (Optimal Pace) in weeks 9-12 with a couple of 20km+ (HM) and 30km+ (FM) to ensure sufficient distance and pace conditioning for a fruitful race.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><i><span style="color: red; font-size: x-large;">The Kookaburras Progressed Into Phase 2</span></i></b><br /><br /><b><span style="font-size: x-large;"><a href="https://www.facebook.com/media/set/?set=a.10153298123150350.1073741907.294062410349&type=1" target="_blank">Photos from FatBird Chin</a></span></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-23820946309635066332015-04-26T23:16:00.000-07:002015-04-26T23:16:37.477-07:00Week #3: Mystical Night Reservoir Run<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The <b><a href="http://www.opkookaburra.com/" target="_blank">Kookaburra</a></b> trainees were given a challenging night LSD in Week #3 of their training preparations for the <b><a href="http://goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The afternoon showers provided a cool enough evening for the eager flocks to move their training distance base up the next level. Although the Basebuild pace was prescribed, long night runs always provide additional challenges as the tired bodies after a week's worth of work has to overcome fatigue to sustain training paces with sufficiently good running form.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The training run started off from MacRitchie Reservoir Park meandering along parts of Peirce Reservoir and Seletar Reservoir, making the route an interesting one for all. There were sightings of wild boar as we passed parts of Old Upper Thomson Road (OUTR) which added to the mystic of running along nature in the night.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The quiet night run along secluded parts of the reservoir areas made for some therapeutic workouts and without the headphones and music on (for safety reasons), the trainees could enjoy the sounds of the night as they worked their way through their training paces.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathon trainees did a U-Turn near the end of OUTR for a 16km total run, which was gamely achieved by all the runners - and all these just after 3 sessions of basebuilding. Although the HM groups were smaller, they were in no way less serious and committed than the Full Marathon groups in wanting to achieve their race objectives on 4-5 July.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The FM groups ran in tight-knit formation all the way to Seletar Reservoir Observation Tower or even the Main Gate for some, before doing a U-Turn to return back to the start point at prescribed paces.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All the Groups did a marvelous job of completing Week 3's workout according to plan. Even better was there was no incident of any falls or injuries, mainly attributable to the observance of safety advisory by the Kookaburras - very commendable indeed.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The entire session completed before 11am, with even time for a quick wash-up before setting off for supper to recover some of the energy expended in the hard workout. A short stretching and debrief was conducted to inform trainees of the special equipping sales as well as proper gear up preparations to maximize training efficiency through to race day.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we progress through Phase 1 of basebuilding, we will be looking forward to Week 4's day workout at the Western Hills region to build aerobic and strength endurance with a menu of long rolling hills and repeats.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For additional information or training registration, please visit:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="http://www.opkookaburra.com/">www.OpKookaburra.com</a> for Gold Coast Airport Marathon Training</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.10153267153560350.1073741905.294062410349&type=1&notif_t=like" target="_blank">Training Photos by FatBird Chin</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-65836883837528019292015-04-10T23:59:00.000-07:002015-04-13T09:11:26.185-07:00Gold Coast Marathon Training Off To A Flying Start<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The highly anticipated 12-week <b><a href="http://www.opkookaburra.com/" target="_blank">Operation Kookaburra (Marathon Training for Gold Coast Marathon)</a></b> got off to a smooth start at the newly minted Parkland Green at Singapore's East Coast.</span><br />
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<b>Segment of the Gold Coast Marathon Trainees At The 1st Session</b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was heartening to see quite a number of returning trainees who have enjoyed successes with many of <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b>'s quarterly marathon training programs. As always, there were the newcomers who are joining our training programs for the very first time and were looking high with excitement, albeit with a wee bit of apprehension as to how they would 'survive' the first session :D</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the sizing of the training tees and finisher singlets were done, the trainees were warmly welcomed with a briefing of what to expect in this 12-weeks of FlightZONES training, and how 2/3 of the weekend long runs are held in the night for conditioning purposes as well as getting in some cooler weather.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The trainees were placed into their respective training groups according to their marathon goals and hooked up with each of the FM and HM pace group trainers/pacers. After some training instructions and words of encouragement from the trainers, the respective groups were flagged off toward the direction of Fort Road.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Each pace group ran at their prescribed basebuild pace with the intention of having achievable increments in the distance and pace targets as the weeks progress. For many of the new marathoners, the initial 3-5 weeks would be a good time to access their abilities and comfort levels with respect to their marathon goals.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The first half of the night's run went according to plan for most of the Kookaburra trainees. There were mild winds in the midst of rather humid weather. As the distance wore on, apparel were dripping wet with perspiration which often times even flowed down into the shoes.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A number of the trainees, especially the new ones found the paces harder to sustain in the second half due to fatigue and the night drawing late. There are a number of challenges in night distance running which can make it even harder than in the morning, and hence the need for lots more night runs to help the marathoners condition better for a good night race.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">By the 3/4 mark in the training distance, a number of trainees were slowing down due to the high humidity coupled with the winds being blocked off by the large groups of infantry soldiers marching onwards for their POP on Saturday morning.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The smaller group of Half Marathon trainees returned earlier and happy to have completed 10-14km what for many was their longest run to date. The Full Marathon trainees seemed more experienced and were able to complete within the maximum allowable time, albeit looking tired and drenched with sweat.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After isotonic drinks were downed and the heart rates recovered somewhat, a short debrief was conducted to share some of the initial lessons learnt and what to prepare for subsequent training sessions, both morning and night. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The experienced <b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b> trainers also conducted a much needed round of static stretching to soothe and ease those tight muscles and we were encouraged by the enthusiastic participation of the trainees.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPDxQxHcgE0oX8ddOLjerOlKWSTONObDrot-Og5W5seGpl-5QC5PDJUHH3Vx_mwO3u7NBCUMp1IwGWj8kG2KYOAUOYUPcwMLvLx283sPROAPfgKoeuuxCMYRj6Mc_Y_u5bmQj3vtdaGChS/s1600/C8C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPDxQxHcgE0oX8ddOLjerOlKWSTONObDrot-Og5W5seGpl-5QC5PDJUHH3Vx_mwO3u7NBCUMp1IwGWj8kG2KYOAUOYUPcwMLvLx283sPROAPfgKoeuuxCMYRj6Mc_Y_u5bmQj3vtdaGChS/s1600/C8C.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The <b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b> training crew is happy with how the kickoff session went, and judging from the committed and determined faces of the flock, we are confident of bringing the best out of the trainees who are consistent with their attendance and application of knowledge and experiences gained for the remaining 11 weeks.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Training will see us go to the trails and hilly terrain of MacRitchie Reservoir Park the next 2 weekends, followed by some good hill workouts at the Mt. Faber region the following weeks, which should build up a sound base for all the trainees midway through the programs.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-GPk4u7GAIHR4zHjqv5IFLpGeeHx1s9O3zDeq3VUYl-reBxGGgh4tDz7qRu8S6LyEVvFJm-8tqKxBopxhxcNoYHp_8bWObiUr7Ou13hbESO6l2Yhyn7ofqfrxIwrORO8P9se09stGaD4/s1600/C9F.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-GPk4u7GAIHR4zHjqv5IFLpGeeHx1s9O3zDeq3VUYl-reBxGGgh4tDz7qRu8S6LyEVvFJm-8tqKxBopxhxcNoYHp_8bWObiUr7Ou13hbESO6l2Yhyn7ofqfrxIwrORO8P9se09stGaD4/s1600/C9F.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There are still limited training slots with full entitlement for Ops Kookaburra (<b><a href="http://www.opkookaburra.com/p/register.html" target="_blank">Registration HERE</a></b>) for those of you who are looking to begin some serious structured training to prepare solidly for <b><a href="http://goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b> in 4-5 July.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we wrapped up our first training session, we can hear the encouraging calls of:</span></div>
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<b style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: xx-large;"><i>Run Kookaburra, Run Kookaburra, Gold Our Race Will Be!</i></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.10153234419455350.1073741902.294062410349&type=1" target="_blank">Facebook Photos By FatBird Chin</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-71941495036195629662015-02-14T01:15:00.004-08:002015-02-14T01:20:48.767-08:00Valentine's Day Lead Up Run<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1zioFJ3ZfzxrhIYGVXGdpE3WNt-crNGbyttPe0S3ZSIbMBPFaQ67_JKhcVN5QadmB8BPcjP6A-wPKrx7wd9cYWL7kzwv_16J5OKMHDJ86MZhlDlfYJXKtpV8Em8tz8PGk2eC8EqY5dkq7/s1600/RA1C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1zioFJ3ZfzxrhIYGVXGdpE3WNt-crNGbyttPe0S3ZSIbMBPFaQ67_JKhcVN5QadmB8BPcjP6A-wPKrx7wd9cYWL7kzwv_16J5OKMHDJ86MZhlDlfYJXKtpV8Em8tz8PGk2eC8EqY5dkq7/s1600/RA1C.jpg" height="360" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Bhv7pzMpUhPxheNaiWAp-XQu43qkX15e73Q0qfTEj_9uCeu0Bcahnr74nieOQVfOkphypTNI1Mhdx34W2DvG-dWZb6NXsiJAXuo-VsG1VpLS3Srb-wwMTCu_sFF50WEyRoyyE9M-RlMo/s1600/RA1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Bhv7pzMpUhPxheNaiWAp-XQu43qkX15e73Q0qfTEj_9uCeu0Bcahnr74nieOQVfOkphypTNI1Mhdx34W2DvG-dWZb6NXsiJAXuo-VsG1VpLS3Srb-wwMTCu_sFF50WEyRoyyE9M-RlMo/s1600/RA1.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In the second installment of the Run Gold Coast InfoRun Series, a spirited bunch of marathoners gathered at ECP C4 for a 15km prelude to <a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Ops Kookabura</a>, scheduled to begin operations in April 2015.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWHqGSYHb6QbxFlNDBZosD-Uz0fW_4Nz1rezMrM3nd77kONevyfIW2AmJpFAZhlRQMgYjuKg2O9dKjXihB1rAF2JR4k2AoOe9FvXLrbjIrD360PY9SxFxsSVBwDb-LQlYdkxyuswXgjRQT/s1600/RA11C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWHqGSYHb6QbxFlNDBZosD-Uz0fW_4Nz1rezMrM3nd77kONevyfIW2AmJpFAZhlRQMgYjuKg2O9dKjXihB1rAF2JR4k2AoOe9FvXLrbjIrD360PY9SxFxsSVBwDb-LQlYdkxyuswXgjRQT/s1600/RA11C.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The weather was cool and cloudy as the cozy group gathered for an introduction to the key highlights of the <a href="http://goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a> in 4-5 July, and the special Run Gold Coast Package with structured marathon training to fully support their quests for GOLD in the Half and Full Marathon categories.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcK7r5x4B2iGKq-_m2ADesMBf8sTW2SOyQ9AaNxLONzU7yUfEWThoYDKHZw8CrxeqJ6ANBWRZ0hbZ0JJjL8_PbbdGuH4b9v98S2lPOXUcRCVXL_zhhew7yEO4lMx0NRT1vSoPKIm5B_WBY/s1600/RA9E.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcK7r5x4B2iGKq-_m2ADesMBf8sTW2SOyQ9AaNxLONzU7yUfEWThoYDKHZw8CrxeqJ6ANBWRZ0hbZ0JJjL8_PbbdGuH4b9v98S2lPOXUcRCVXL_zhhew7yEO4lMx0NRT1vSoPKIm5B_WBY/s1600/RA9E.jpg" height="360" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBzVIEK0z8Hv-JxFIHs_L45q6RuSANTfvBjVGVDS_zmEUjjeXN4TumywUTVGGfDa41QxbllXtHVsbIWjX7ShRKTenqbw-4PtIt-OMH28u1Q6sryIzBKuqWadX6yhyWAUQlWfAhc0im7nLM/s1600/10957493_10153112444716122_736439236_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBzVIEK0z8Hv-JxFIHs_L45q6RuSANTfvBjVGVDS_zmEUjjeXN4TumywUTVGGfDa41QxbllXtHVsbIWjX7ShRKTenqbw-4PtIt-OMH28u1Q6sryIzBKuqWadX6yhyWAUQlWfAhc0im7nLM/s1600/10957493_10153112444716122_736439236_o.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The optimal weather of 12-15C in-running weather, the scenic and flattish course, the professional yet warm and friendly running culture, coupled with excellent organization and attention to details have made GCAM one of the best marathon race experiences many of us have enjoyed - 80% of our trained runners have obtained Personal Bests and Boston Qualifying timings consistently in the past 5 years of our group participation.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the quick download to the enthusiastic flock, we took to the bridge at C4 and ran along the Siglap Park Connector passing Kembagan MRT station and traversing through parts of Bedok housing estate. This brought back memories of the first 2 editions of Sundown Marathon where this formed part of the interesting night race route then.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH2R8eoXGc-IvnmutQnY0VG0CEgvvh22zVWQbnliEaCFjQfQsuWzcpNiM8L7YQw1XTlNEqlLmkc6yaxJOX8W2VTLRFQZR8rDWR0IUW3fQcF6Z_uLethkWaQj23x6YsbhQ7q4jaaZqTCVw1/s1600/RA11A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH2R8eoXGc-IvnmutQnY0VG0CEgvvh22zVWQbnliEaCFjQfQsuWzcpNiM8L7YQw1XTlNEqlLmkc6yaxJOX8W2VTLRFQZR8rDWR0IUW3fQcF6Z_uLethkWaQj23x6YsbhQ7q4jaaZqTCVw1/s1600/RA11A.jpg" height="400" width="225" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC2-OaeadpechEp93xcmOFs_omZ1bNPRaBmuvpf7M65vtkCi5DOlt_8zxUBY2JDA19Uf7hgc8W6ECg9i_WKO8AH1r2H3koELh3n80b4vuATzg_3mtcY9qWGRZ04Jt6fxdYg4Ff4Rzk_Y6g/s1600/RA9D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC2-OaeadpechEp93xcmOFs_omZ1bNPRaBmuvpf7M65vtkCi5DOlt_8zxUBY2JDA19Uf7hgc8W6ECg9i_WKO8AH1r2H3koELh3n80b4vuATzg_3mtcY9qWGRZ04Jt6fxdYg4Ff4Rzk_Y6g/s1600/RA9D.jpg" height="400" width="225" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The group chatted merrily with experienced GCAMers sharing their experiences and even offering some valuable tips and advice to the GCAM wannabes. A number in the group have been to GCAM 3-7 times and definitely had lots of stories to tell. The participants were also heartened to hear of the easy and pleasurable course as well as generous cut off timings which essentially leaves almost no one wanting the finisher's medal.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After passing through Bedok Park, we ran into our very own scenic Bedok Reservoir Park and had a nice break taking photos of the reservoir backdrop and posing for some cameo shots at the Valentine Run props. We had an enjoyable photo-taking session before heading back to ECP C4 at pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After post-run refreshments, the runners stayed behind to chat with the Scenic Travel rep about travel arrangements as well as indicate interest to participate. The entire activity ended by 10am with satisfied legs and excited minds already mapping how they would get more friends and family to join them in their Golden marathon quest in 4-5 July 2015.</span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Run Kookaburra Run Kookaburra, Gold Our Race Shall Be!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/YanTF76/media_set?set=a.10153112645611122.1073741915.541321121&type=1&pnref=story" target="_blank">Photo contributions from FatBird Rand</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-48358775532995463232015-01-18T01:35:00.005-08:002015-01-18T01:37:29.346-08:00Run Gold Coast 2015 Information Workshop #1<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHQDiSN3RiOA1Vun0CfSg_XQg12gznIatf_0EF1yusb-p0SyqfcHiPFwFMtfDIQJtNoU6bwFy-6QGBzhBw6aQTnara_8TbNTox36jsLURPr_I7fgbqd0nK97RbPJbQxvgoZDPCz-DgcPvz/s1600/RGC15_InfoRun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHQDiSN3RiOA1Vun0CfSg_XQg12gznIatf_0EF1yusb-p0SyqfcHiPFwFMtfDIQJtNoU6bwFy-6QGBzhBw6aQTnara_8TbNTox36jsLURPr_I7fgbqd0nK97RbPJbQxvgoZDPCz-DgcPvz/s1600/RGC15_InfoRun.jpg" height="338" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">It was a nice morning down at FatBird Statue, Raffles Place where a select group of </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://goldcoastmarathon.com.au/" target="_blank"><b>Gold Coast Airport Marathon (</b></a></span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://goldcoastmarathon.com.au/" target="_blank"><b>GCAM)</b></a>-bound marathoners gathered for a information workshop on the training and preparations for the all important race on 4-5 July, 2015.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A good mix of new marathoners and experienced GCAM runners came for insights of what to expect in the forthcoming Ops Kookaburra Marathon Training as well as the <a href="http://scenictravel.com.sg/wp-content/uploads/2014/12/GoldCoast-27-Nov-2014.pdf" target="_blank">Run Gold Coast special travel package</a>.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZn5aM2NjNjaF2h-6BE9hbDgtB8ozUicmY3-qZ8fQzwkDqMzRsbwPZle1qgetm3x2XGRUKWAiy0U_9vXCYG7krfz1XyYyN8BAFXNNGKm7C8yzzgT2OhuL5VbInRRGi2io3q4YHnWV4Y76T/s1600/MAIN4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZn5aM2NjNjaF2h-6BE9hbDgtB8ozUicmY3-qZ8fQzwkDqMzRsbwPZle1qgetm3x2XGRUKWAiy0U_9vXCYG7krfz1XyYyN8BAFXNNGKm7C8yzzgT2OhuL5VbInRRGi2io3q4YHnWV4Y76T/s1600/MAIN4.jpg" height="428" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Singapore's favorite female marathoner, Ms. Mok Ying Rong was on hand to take the participants through a series of warm up drills to prepare them for the 8km scenic run around the Riverside along Gardens By The Bay and onto the Marina Barrage.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There were lots of questions and interaction between the workshop participants and <b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b> trainers with respect to training highlights and areas in which to improve for that marathon Personal Best at GCAM.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The workshop participants were also excited with the prospects of scoring their Personal Bests at GCAM which they have heard so much about. The cool-weather, scenic and flat race route as well as the good organization and motivating crowd support has made the GCAM one of the best races near to home for a PB and many of the faster runners have Boston-Qualify (BQ) here too.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGjcKFwnEe-ARyvsWDEdGI0n_oyL28KURELCK7AwxdRBG_YJrrqCSbtuM0maU7e6XirMLoh5Nj40iQo0ul03c-ps-4dgLmOfiQsWxwC-zP_Q2vHzaxhb0qunZ_6lPGjWnLplHuvGaguDmq/s1600/MAIN2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGjcKFwnEe-ARyvsWDEdGI0n_oyL28KURELCK7AwxdRBG_YJrrqCSbtuM0maU7e6XirMLoh5Nj40iQo0ul03c-ps-4dgLmOfiQsWxwC-zP_Q2vHzaxhb0qunZ_6lPGjWnLplHuvGaguDmq/s1600/MAIN2.jpg" height="428" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The run finished at 9am with a debrief and answering more queries on GCAM itself. The participants were looking forward to starting training in April and will be preparing themselves for the lead-up run on Feb 14. We hope more can join us at the next pre-ops lead-up run where we have experienced runners to share their golden experiences from GCAM.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://docs.google.com/forms/d/16Ieh4-HAy28C71tL1hudqnb-HIiwZZUU7-_aKXe685g/viewform" target="_blank">Register for the next workshop/lead-up run on Feb 14 HERE!</a></b></span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Run Kookaburra Run Kookaburra, Gold Our Race Will Be!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><a href="https://www.facebook.com/media/set/?set=a.813977461972701.1073741841.160241237346330&type=1" target="_blank"><b>Photos by FatBird Ronnie Goh</b></a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-71408770791610633162014-12-08T23:25:00.000-08:002015-03-19T08:43:16.042-07:00The Kookaburra Program<b style="font-family: Verdana; font-size: x-large;"><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Operation Kookaburra</a></b><span style="font-family: Verdana; font-size: large;"> is a specially-designed 12-week FlightZONES</span><sup style="font-family: Verdana;">TM</sup><span style="font-family: Verdana; font-size: large;"> Marathon training program to prepare runners for the <b><a href="http://www.goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b>. </span><br />
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<b style="text-align: center;"><span style="color: blue; font-family: Tahoma; font-size: large;">Team FatBird FlightZONES<sup>TM</sup> Structured <st1:place w:st="on">Marathon</st1:place> Training Program 2015</span></b></div>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">A 12-week Team FatBird <span style="font-family: Verdana; font-size: large;">FlightZONES</span><sup style="font-family: Verdana;">TM</sup> Marathon Training</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Program incorporating the GCAM training guidelines and tailored to our trainees’ requirements</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Comprehensive training plan comprising of 2 weekday workouts and one weekend long run weekly.</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">6 fortnightly TFB-led weekend (Friday evening/Sunday morning) long run sessions with Isotonic/Recovery Drinks/refreshments</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Workout sessions will focus on building strength and endurance for the Half & Full Marathon distances</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Experienced Runners and Pacers leading and guiding the runs</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">The FlightZONES Training System, incorporating heart-rate measurements and progressive paced running</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Two levels of training – beginners and experienced runners</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Regular emails and online postings of the weekly training plan, tips and advisory</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Recognition - eCertificates Of Completion/Achievement</span></span></li>
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<b><u><span style="font-family: Tahoma; font-size: large;"><span style="color: red;">Training Fees:</span></span></u></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Run Gold Coast (RGC) Package........................<b>$FREE**</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">12-week (6-sessions) Training Program.............<b>$120</b></span></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Non-Package GCAM Participant........................</span><b style="font-family: Arial, Helvetica, sans-serif;">$60</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Previous Team FatBird (TFB) Participants.........<b>$60</b><b><span style="color: red;">*</span></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Drop-In (Per session), no entitlements................<b>$23/sess.</b></span></div>
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<span style="font-family: Tahoma;"><br /></span><b style="font-family: Tahoma;"><span style="color: red;">* Past FatBird fee-paying trainees enjoy discounted pricing</span></b><span style="font-family: Tahoma;"><br /></span><span style="font-family: Tahoma;"><br /></span><span style="font-family: Tahoma;"></span><br />
<span style="font-family: Tahoma;"><b>**</b> The first 100 participants of the Run Gold Coast Package will get Operation Kookaburra training (worth $120) FREE. You will not be required to make payment upon registration for training.</span><br />
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<span style="font-family: Verdana; font-size: large;">Training will begin on 10 April 2015 for successful applicants.</span></div>
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<span style="font-family: Verdana; font-size: large;"><b><a href="http://www.opkookaburra.com/p/schedules_26.html">Click HERE</a></b> for the Training Dates/Schedules for your planning purposes.<o:p></o:p></span><br />
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<span style="font-family: Verdana; font-size: large;"><b style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: xx-large;"><a href="http://opskookaburra.blogspot.sg/p/register.html" style="background-color: yellow;">Click HERE to REGISTER NOW!</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-1602335499238704752014-06-22T00:03:00.002-07:002014-06-22T00:07:58.961-07:002 weeks to Race Day<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihO1U6A7ezimYx7IpWTtaERqYAy9-GHec2YW76CIdn7AWATUSCp1oJI0H8EJjbG-aJwAMuIJflKhi8-3i959Db33WonJ3iTzta04uEwiQGZ1O2_DlwE_PC9ycTk84drsrzayLFz9w5306n/s1600/MK6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihO1U6A7ezimYx7IpWTtaERqYAy9-GHec2YW76CIdn7AWATUSCp1oJI0H8EJjbG-aJwAMuIJflKhi8-3i959Db33WonJ3iTzta04uEwiQGZ1O2_DlwE_PC9ycTk84drsrzayLFz9w5306n/s1600/MK6.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 2 weeks to <b><a href="http://goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b>, the Kookaburras were all excited as they turned up for their final group run. The turnout was not too great as quite a number of runners were using the weekend of races both locally and overseas to make up for their run.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPxpd3Svqwiw4C1oPxTlkjOjwq-c5Sc8nF0zTfHWur_0gprwHxEZiw4QJv5ascmdd5-Ws5jjJ_DdkWDqs1kcWx1DgdOQ8-nfQlM6WDbW_PCbwZWTeavesENYPEemKaEII6j18SYBzFYB9W/s1600/MK10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPxpd3Svqwiw4C1oPxTlkjOjwq-c5Sc8nF0zTfHWur_0gprwHxEZiw4QJv5ascmdd5-Ws5jjJ_DdkWDqs1kcWx1DgdOQ8-nfQlM6WDbW_PCbwZWTeavesENYPEemKaEII6j18SYBzFYB9W/s1600/MK10.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we were about to start, dark clouds loomed in the horizon and our trainers made a good call to run in the opposite direction to minimize the likelihood of us running into the rain - and it turned out a good call as we avoided the short bout of rain closer to the C4 and Playground areas.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Most of the runners were putting in their final tests of equipment and pace, and were trying to sustain a faster Enhanced Pace for distances of 18km and 28km. After the rains, came the high humidity and heat, which seemed to pose additional challenges for the runners.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Our mantra of 'Train Hard, Race Easy' would give the Kookaburras confidence of performing well on race day, after putting in the hard efforts during training. In spite of the challenges, most of the Kookaburras returned to the Nest by 10:30am, quite exhausted, at the same time satisfied.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Next weekend will be the final tapering run before we wrap up <b><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Operation Kookaburra</a></b> and make our way to the Gold Coast. To date, there are more than 340 Singapore runners going down under, and this would surely be fun as we travel, race and meetup as Team Singapore.</span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Run Kookaburra Run Kookaburra, Gold Our Race Will Be!</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><a href="https://www.facebook.com/ChuaMengKiat/media_set?set=a.10203366082367555.1073741853.1076213800&type=1" target="_blank"><b>Photos from FatBird Meng Kiat</b></a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-50098498827047145322014-06-10T09:16:00.003-07:002014-06-10T09:16:49.296-07:00Week #9: The Longest Run<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLLhfWZExI4EbXF2ly053mckTDviUalxEz7uz-u2GHHZzEhpIJEIiVuARbBh4Dx32fduvBYtTPnRinPMHaH8PaQ8SqUauN-3tOGSCczOlRrGDBn3iGsn6syKt8LNU9_QSm717IDsY5H3XQ/s1600/UPLOAD2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLLhfWZExI4EbXF2ly053mckTDviUalxEz7uz-u2GHHZzEhpIJEIiVuARbBh4Dx32fduvBYtTPnRinPMHaH8PaQ8SqUauN-3tOGSCczOlRrGDBn3iGsn6syKt8LNU9_QSm717IDsY5H3XQ/s1600/UPLOAD2A.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The majority of <b><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Kookaburras</a></b> were back to the final phase of GCAM training after their previous weekend at the Sundown Marathon. Since most of the trainees already did their 42km at the race, they were to do a shorter version of the training run, although at a new Enhanced Pace that was meant to be faster.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQs5PzCOmA6EBf0ZJoKLc2X8KhDuBAhD5PeB954Y31m2GolCcQbrFWG6NltrgsZo8mXWWHqKcVW0QLB42m0hMqcJoauQSz0Qhote8yxIaemA0wmOsR3ijnPATXR6zreMYIOiVuKrfn6rBu/s1600/UPLOAD1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQs5PzCOmA6EBf0ZJoKLc2X8KhDuBAhD5PeB954Y31m2GolCcQbrFWG6NltrgsZo8mXWWHqKcVW0QLB42m0hMqcJoauQSz0Qhote8yxIaemA0wmOsR3ijnPATXR6zreMYIOiVuKrfn6rBu/s1600/UPLOAD1.jpg" height="360" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Because of the on goings of a few local races that morning, with some of the runners still 'recovering' from the Sundown Marathon (which would now serve as their longest training run), the turnout was less than normal but still saw a fair share of the regulars turning up for their LSD fix.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After a quick briefing and division into the respective pace groupings, the runners ran off towards Fort Road together to cover the first 21km @ enhanced pace. There were lots of excited chatter about the upcoming pre-departure briefing for the trip down under, as well as tips and advice given by the experienced GCAM Pacers on what to expect and how to prepare for the race.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">In spite of earlier forecast of showers, the sun was shining brightly, giving the runners some additional challenge on top of the new pace to sustain. Although they have just completed a 21km or 42km last weekend, most of the runners were able to run well with the new pace for at least 21km back to the start point @ C4 Car Park.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPqqDz_oHhrDVDdZ1Jthj3S1C-rgP_h9-WCAHLXemXyoz2T2A09QMZe9OHGvAhSVhKFKFR-GBnn77NSZ00xJisZdypdG94rhpdhLimmWW-9jONs7NZM5jXuGZYsAN_qRP0kUP9mi2mLQV4/s1600/UPLOAD3A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPqqDz_oHhrDVDdZ1Jthj3S1C-rgP_h9-WCAHLXemXyoz2T2A09QMZe9OHGvAhSVhKFKFR-GBnn77NSZ00xJisZdypdG94rhpdhLimmWW-9jONs7NZM5jXuGZYsAN_qRP0kUP9mi2mLQV4/s1600/UPLOAD3A.jpg" height="320" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFhiHFuQsLWd1pc7hnXQd5lOCOHfxf5hpvpd42vn7QzD6JLRMsF-_hxAYRISB_pHpQesORS3tVLlDx8BfaNn9UNYZhXuKoPVO1oKVWuSHH-KLwFQvlrcF0SDqVJ_NxhrA510qJ022-ikyg/s1600/UPLOAD2C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFhiHFuQsLWd1pc7hnXQd5lOCOHfxf5hpvpd42vn7QzD6JLRMsF-_hxAYRISB_pHpQesORS3tVLlDx8BfaNn9UNYZhXuKoPVO1oKVWuSHH-KLwFQvlrcF0SDqVJ_NxhrA510qJ022-ikyg/s1600/UPLOAD2C.jpg" height="320" width="213" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">About half of the Kookaburras went on to complete another 5km-14km for total distances of 25km-35km, looking strong in spite of the overbearing heat. The smiles on the faces told of a highly motivated flock of Kookaburras, all feeling strong and ready for a good outing at what for many of them would be a first at the GCAM.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With this run, Ops Kookaburra would enter into the tapering phase with three more weekend runs of 30km, 28km and then 18km before we depart for the Gold Coast in the first week of July. Many of them will be proudly donning the red race vest that was specially given to participants who have gone through the Ops Kookaburra training journey.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">From the experience of previous flocks of Kookaburras, our marathoners who have trained in the highly humid and hotter weather in Singapore have shown to be able to sustain paces of 15s-30s faster per km in the cooler and more comfortable GCAM weather. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This would be sweet music for many of our trainees and Team Singapore marathoners, who would be looking forward to running good times and Personal Bests in the weekend of 6 July.</span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Run Kookaburras Run!</i></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>Training Photos from FatBird Meng Kiat</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-69179206929949140462014-05-17T06:52:00.001-07:002014-05-17T06:52:10.141-07:00Week #5: Kookaburras up a notch<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-KhTUSom0_Ig/U29GItxgaFI/AAAAAAAAiAc/EY05NcPkVrw/s1600/OKB14-Wk5PosterS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-KhTUSom0_Ig/U29GItxgaFI/AAAAAAAAiAc/EY05NcPkVrw/s1600/OKB14-Wk5PosterS.jpg" height="376" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In week #5, the <b><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Ops Kookaburra</a></b> participants had their third group training with <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> at the ECP for Optimal Paced long runs of 18km for the Half Marathoners and 28km for the Full Marathoners.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The turnout was not bad and we had the regular group of trainees settling in well to the training structure, with some firm foundation built up in the previous weeks of runs. Although the run was a night one, the rather humid weather posed some challenges, especially in the second half of the workouts.</span></span><br />
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<a href="http://3.bp.blogspot.com/-Ldf6sCihSpQ/U29Gl1Y_vTI/AAAAAAAAiA0/Hex1q0T2f34/s1600/UPLOAD3A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Ldf6sCihSpQ/U29Gl1Y_vTI/AAAAAAAAiA0/Hex1q0T2f34/s1600/UPLOAD3A.jpg" height="480" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Still, the Kookaburras were focused in sustaining their targeted paces for as long as possible. With the guidance of experienced Gold Coast Marathoners as Pacers, the Kookaburras learnt more about balancing their efforts with sustainable paces, as well as implementing some elements of good in-run fuel and hydration.</span></span><br />
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<a href="http://2.bp.blogspot.com/-jVGmFpJDjH4/U29GmuoVdhI/AAAAAAAAiA8/dR5JDqlNGC0/s1600/UPLOAD3B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-jVGmFpJDjH4/U29GmuoVdhI/AAAAAAAAiA8/dR5JDqlNGC0/s1600/UPLOAD3B.jpg" height="640" width="480" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The stretch of ECP was real busy on this Saturday night, adding on to the challenge of the run as we had to weave around the crowd at times, and also be exposed to the smoke from the BBQ pits and families with children hogging the running paths. However, all the activities and merry-making added to the fun factor of the run as well as heightened the senses of our runners as we had to be extra alert to avoid any potential accidents.</span><br />
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<a href="http://3.bp.blogspot.com/-CFLaykWJLY4/U29GmQaIEWI/AAAAAAAAiA4/G-OV49hwbp4/s1600/UPLOAD3C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-CFLaykWJLY4/U29GmQaIEWI/AAAAAAAAiA4/G-OV49hwbp4/s1600/UPLOAD3C.jpg" height="480" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The mainly FM Kookaburras completed their 28km distance with good effort, although some had to slow down the pace after 21km as the humidity and fatigue took their toll. Still, the Kookaburras were able to continue with the remaining distances at slightly slower pace, fulfilling the overall training objectives no less.</span><br />
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<a href="http://3.bp.blogspot.com/-xq7CvRmDKTk/U29HFC5Qt_I/AAAAAAAAiBM/UkuaJI6-Vn0/s1600/UPLOAD4A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-xq7CvRmDKTk/U29HFC5Qt_I/AAAAAAAAiBM/UkuaJI6-Vn0/s1600/UPLOAD4A.jpg" height="640" width="478" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">After this phase of training, the Kookaburras will embark on their next phase in week #6 at Optimal Pace (a tad faster than Marathon Pace). That will also prepare the runners for a trial of their abilities as some will be participating in the Sundown Marathon at the end of May. </span></span><br />
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<a href="http://2.bp.blogspot.com/-5Tg5zOYAqM0/U29GYBwirNI/AAAAAAAAiAk/hkUrWuxEwx0/s1600/UPLOAD6A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-5Tg5zOYAqM0/U29GYBwirNI/AAAAAAAAiAk/hkUrWuxEwx0/s1600/UPLOAD6A.jpg" height="426" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Kookaburras are building up well even as we are having a few more participants join us for GCAM. The GCAM race registrations are looking good for yet another large contingent from Team Singapore. </span></span><br />
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<a href="http://4.bp.blogspot.com/-2CvjI5ywJmI/U29HuruGc7I/AAAAAAAAiBw/8CYFKus0V-s/s1600/UPLOAD2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-2CvjI5ywJmI/U29HuruGc7I/AAAAAAAAiBw/8CYFKus0V-s/s1600/UPLOAD2A.jpg" height="640" width="426" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For marathoners who are still on the fence about registering for GCAM to do their Personal Bests (PB) or Qualify For Boston (BQ), there is no better time than to do it NOW - Do visit the GCAM booth at the <b><a href="http://www.sundownexpo.com/" target="_blank">Sundown Marathon Race Expo</a></b> On May 16-18 to get more details of the travel package and possibly register in the spot.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><i>Run Kookaburras Run Kookaburras, Gold Our Race Shall Be!</i></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Facebook photos from FatBird CK Chin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-9277160812249286802014-04-12T05:02:00.000-07:002014-04-19T05:07:17.346-07:00Gold Coast Marathon Training 2014 Kickoff<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-DvDCIiWGrqo/U0nYo9vk2qI/AAAAAAAAht0/6PhvVWfoUtM/s1600/UPLOAD1A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-DvDCIiWGrqo/U0nYo9vk2qI/AAAAAAAAht0/6PhvVWfoUtM/s1600/UPLOAD1A.jpg" height="428" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="http://www.opskookaburra.com/" target="_blank">Operation Kookaburra</a></b> - <b><a href="http://goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b> 12-week training program got off to a smooth start at Changi Beach which saw close to 50 participants joining in for its kickoff session.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">On a cool night, buzzing with activity by Changi Beach point, the Kookaburra trainers/pacers met with the trainees for the first time, and quickly melded into their respective target training groupings. </span></div>
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<a href="http://3.bp.blogspot.com/-GEfqz4zXlkw/U0nY2wXd7BI/AAAAAAAAhuA/CbEU6ULBr_Y/s1600/UPLOAD1C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-GEfqz4zXlkw/U0nY2wXd7BI/AAAAAAAAhuA/CbEU6ULBr_Y/s1600/UPLOAD1C.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A quick briefing was conducted to inform participants of the <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> <b><a href="http://www.opskookaburra.com/p/flightzones_5.html" target="_blank">FlightZONES</a></b> structure of the 12-week program, and how we would be proceeding to build up our foundation and long run endurance for a good showing at GCAM 2014.</span></div>
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<a href="http://2.bp.blogspot.com/-j2nREKcCoEQ/U0nZKI0hUvI/AAAAAAAAhuQ/jfXltETHKQo/s1600/UPLOAD3A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-j2nREKcCoEQ/U0nZKI0hUvI/AAAAAAAAhuQ/jfXltETHKQo/s1600/UPLOAD3A.jpg" height="480" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kookaburras started off alongside the Ops NightHawk participants (who were in their sixth session in the run up to Sundown Marathon) and soon were settling in to enjoy the night's training run of 13km-21km. For a first session, the enthusiastic Kookaburras did reasonably well, although more work will need to be done to help find their sustained paces in the weeks of training that will follow.</span></div>
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<a href="http://4.bp.blogspot.com/-_3-kD9OsYI4/U0nZK_KtibI/AAAAAAAAhuY/Qf9yhm0HKuA/s1600/UPLOAD3B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-_3-kD9OsYI4/U0nZK_KtibI/AAAAAAAAhuY/Qf9yhm0HKuA/s1600/UPLOAD3B.jpg" height="480" width="640" /></a></div>
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<a href="http://2.bp.blogspot.com/-stwZ1cGLCsU/U0nZ9DKAwFI/AAAAAAAAhu8/t_kMTUZk1tw/s1600/10014434_10152363541665350_8351031068094080311_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-stwZ1cGLCsU/U0nZ9DKAwFI/AAAAAAAAhu8/t_kMTUZk1tw/s1600/10014434_10152363541665350_8351031068094080311_o.jpg" height="480" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The quiet of the cool night was abuzz with the Kookaburras and NightHawks's footsteps and the regular chatter amongst pace group members as they strode along the 'mentally draining' Coastal Road stretch. Running parallel to the Changi Airport, this 14km stretch (7km each way) offers the runners very good training for pace and building up their mental strength for long distance running.</span></div>
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<a href="http://2.bp.blogspot.com/-F2WOk2S6akA/U0nZLWM3AII/AAAAAAAAhuc/IMRloZ7-Utk/s1600/UPLOAD3C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-F2WOk2S6akA/U0nZLWM3AII/AAAAAAAAhuc/IMRloZ7-Utk/s1600/UPLOAD3C.jpg" height="480" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The good mix of Groups 1 &amp; 2 Full Marathon trainees along with Group 3 FM and HM trainees provided the Kookaburra trainers/pacers with plenty to do, stretching their pace management boundaries wide to reign in the well strung-on runners - a commendable effort from the trainers/pacers who did a great job.</span></div>
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<a href="http://4.bp.blogspot.com/-0MfHTzpGjwM/U0nZ9py2gmI/AAAAAAAAhvE/zkCqCGvJQC4/s1600/1957769_678491618854620_6329272911754696307_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-0MfHTzpGjwM/U0nZ9py2gmI/AAAAAAAAhvE/zkCqCGvJQC4/s1600/1957769_678491618854620_6329272911754696307_o.jpg" height="428" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The night ended rather young for the Kookaburras as most had no problems meeting the training objectives and returned 'home' within the set paces for their respective distances. Bananas and isotonic drinks greeted and rewarded the happy Kookaburras for the good effort and enthusiasm for training displayed.</span></div>
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<a href="http://1.bp.blogspot.com/-UFGsnPGHgPg/U0nad3F-KKI/AAAAAAAAhvU/1rZJfrGob-E/s1600/UPLOAD9A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-UFGsnPGHgPg/U0nad3F-KKI/AAAAAAAAhvU/1rZJfrGob-E/s1600/UPLOAD9A.jpg" height="426" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We look forward to the next face-face session with the Kookaburras in a fortnight, where we will do another night flight, this time longer and along the mystic trail road and park connectors of the Reservoir/Mandai Reserves.</span></div>
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<span style="color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>Run Kookaburra, Run Kookaburra,<br />You Have Got What It Takes!</i></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>Photos by FatBirds <a href="https://www.facebook.com/media/set/?set=a.678491592187956.1073741838.160241237346330&type=1" target="_blank">Meng Kiat</a>, <a href="https://www.facebook.com/media/set/?set=a.10152363535345350.1073741881.294062410349&type=1" target="_blank">CK Chin</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-30830239999067295792013-11-25T20:31:00.000-08:002014-01-26T07:51:02.391-08:00The Kookaburra 2014 Program<b style="font-family: Verdana; font-size: x-large;"><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Operation Kookaburra</a></b><span style="font-family: Verdana; font-size: large;"> is a specially-designed 12-week FlightZONES</span><sup style="font-family: Verdana;">TM</sup><span style="font-family: Verdana; font-size: large;"> Marathon training program to prepare runners for the <b><a href="http://www.goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b>. </span><br />
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<b style="text-align: center;"><span style="color: blue; font-family: Tahoma; font-size: large;">Team FatBird FlightZONES<sup>TM</sup> Structured <st1:place w:st="on">Marathon</st1:place> Training Program 2014</span></b></div>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">A 12-week Team FatBird <span style="font-family: Verdana; font-size: large;">FlightZONES</span><sup style="font-family: Verdana;">TM</sup> Marathon Training</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Program incorporating the GCAM training guidelines and tailored to our trainees’ requirements</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Comprehensive training plan comprising of 2 weekday workouts and one weekend long run weekly.</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">6 fortnightly TFB-led weekend (Friday evening/Sunday morning) long run sessions with Isotonic/Recovery Drinks/refreshments</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Workout sessions will focus on building strength and endurance for the Half & Full Marathon distances</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Experienced Runners and Pacers leading and guiding the runs</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">The FlightZONES Training System, incorporating heart-rate measurements and progressive paced running</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Two levels of training – beginners and experienced runners</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Regular emails and online postings of the weekly training plan, tips and advisory</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Recognition - eCertificates Of Completion/Achievement</span></span></li>
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<b><u><span style="font-family: Tahoma; font-size: large;"><span style="color: red;">Training Fees:</span></span></u></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Run Gold Coast (RGC) Package........................<b>$FREE**</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">12-week (6-sessions) Training Program.............<b>$120</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Previous Team FatBird (TFB) Participants.........<b>$60</b><b><span style="color: red;">*</span></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Drop-In (Per session), no entitlements................<b>$16/sess.</b></span></div>
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<span style="font-family: Tahoma;"><br /></span><b style="font-family: Tahoma;"><span style="color: red;">* Past FatBird fee-paying trainees enjoy discounted pricing</span></b><span style="font-family: Tahoma;"><br /></span><span style="font-family: Tahoma;"><br /></span><span style="font-family: Tahoma;"></span><br />
<span style="font-family: Tahoma;"><b>**</b> The first 100 participants of the Run Gold Coast Package will get Operation Kookaburra training (worth $120) FREE. You will not be required to make payment upon registration for training.</span><br />
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<span style="font-family: Verdana; font-size: large;">Training will begin in mid April 2014 for successful applicants.</span></div>
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<span style="font-family: Verdana; font-size: large;"><b><a href="http://opskookaburra.blogspot.sg/p/schedules.html">Click HERE</a></b> for the Training Dates/Schedules for your planning purposes.<o:p></o:p></span><br />
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<span style="font-family: Verdana; font-size: large;"><b style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: xx-large;"><a href="http://opskookaburra.blogspot.sg/p/register.html" style="background-color: orange;">Click HERE to REGISTER NOW!</a></b></span></div>
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<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><br /></span>
<span style="font-family: Verdana; font-size: large;">Email <b><a href="mailto:training@teamfatbird.com">training@teamfatbird.com</a></b> for enquiries and feedback. </span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-89350004918188114292013-07-13T23:52:00.001-07:002013-07-13T23:52:09.413-07:00Sunday Times Sport coverage of GCAM13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgNmfeDi_ZyOeeY6z9wx_uP4wOKLTHYsOG3dW7P_6eDZYILQfFqN5m1AZ0OQsaeXAeGoswycXIMWywbkJ2gvd0w70RmtYEHYUxMzo0JnWiCJjogbUqAAVx_c85cA8BDZUpgmc9GzHIM7bo/s1600/SundayTimes_14July13-MainPgHead.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /><img border="0" height="530" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgNmfeDi_ZyOeeY6z9wx_uP4wOKLTHYsOG3dW7P_6eDZYILQfFqN5m1AZ0OQsaeXAeGoswycXIMWywbkJ2gvd0w70RmtYEHYUxMzo0JnWiCJjogbUqAAVx_c85cA8BDZUpgmc9GzHIM7bo/s640/SundayTimes_14July13-MainPgHead.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">good coverage in Sunday Times Sports of the record 355 </span><a class="_58cn" data-onclick="[["HashtagLayerPageController","click"]]" data-pub="{"id":279338618865073}" href="https://www.facebook.com/hashtag/teamsingapore" style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><span class="_58cl">#</span><span class="_58cm">TeamSingapore</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">runners' venture to</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span><a class="_58cn" data-onclick="[["HashtagLayerPageController","click"]]" data-pub="{"id":559451710761435}" href="https://www.facebook.com/hashtag/goldcoastmarathon2013" style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><span class="_58cl">#</span><span class="_58cm">GoldCoastMarathon2013</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span><a data-hovercard="/ajax/hovercard/page.php?id=156696201008462&extragetparams=%7B%22directed_target_id%22%3A0%7D" href="https://www.facebook.com/GCMarathon?directed_target_id=0" style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">GCMarathon</a></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-42156848558953400222013-06-16T10:26:00.002-07:002013-06-16T22:12:33.761-07:00Week #10: Cool Weather LSD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD0-WEtsb86ueEk5oQcX6MB_FGDf4p85qn9-Dn7njCMIXqoHG3omZ1xme8k_laKboFzcnwb3II4ow7DIRfvMuO9do4uNbIK4kZeljOnGbZZodmc-6Vcm0Kb92B_v9ytrdZMKqEcB9TzNAh/s1600/Ronnie1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD0-WEtsb86ueEk5oQcX6MB_FGDf4p85qn9-Dn7njCMIXqoHG3omZ1xme8k_laKboFzcnwb3II4ow7DIRfvMuO9do4uNbIK4kZeljOnGbZZodmc-6Vcm0Kb92B_v9ytrdZMKqEcB9TzNAh/s640/Ronnie1.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the 2-week break from participating at the Sundown Marathon, the <b><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Kookaburras</a></b> were glad to be back for our final long run before tapering for the <b><a href="http://www.goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b> on 6-7 July. It was quite a decent turnout considering that there were a couple of other short races happening in Singapore and across the Causeway. The Kookaburras were also happy to collect their training singlet tops to do trial and testing of gear and equipment they would be using down under.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5wykT3Dn0XQlkdki_NO4RXDHeAAik_14N6IUnhv-k9soOtwG9-QinyXR7dlbeDf276_XChWZhwJLY0Bb1lQ2okdDUKeWbaTdG5hKMTsasIMyWpfdM77KX_2-N0qOTrkcVTDu-5GdcWjuC/s1600/Ronnie1A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5wykT3Dn0XQlkdki_NO4RXDHeAAik_14N6IUnhv-k9soOtwG9-QinyXR7dlbeDf276_XChWZhwJLY0Bb1lQ2okdDUKeWbaTdG5hKMTsasIMyWpfdM77KX_2-N0qOTrkcVTDu-5GdcWjuC/s640/Ronnie1A.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHfVR-pp_rYmFHXQKRlr6Q76LsyZ6rvDTnliHF_0jGI98PAQkw_BQqz93ZJC0_gBLNn6NTcWHFCZS_5rOTT2N1jnRNqVpTAY7neZJp6e8tlbmZxDhtTXhC4luz3YXxPZwtXoinq9yguL2K/s1600/Ronnie2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHfVR-pp_rYmFHXQKRlr6Q76LsyZ6rvDTnliHF_0jGI98PAQkw_BQqz93ZJC0_gBLNn6NTcWHFCZS_5rOTT2N1jnRNqVpTAY7neZJp6e8tlbmZxDhtTXhC4luz3YXxPZwtXoinq9yguL2K/s640/Ronnie2A.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This being Week 10 of the 12-Week program, we are already into Optimal Pace training - out to push the paces to see where we stand in terms of speed endurance for the long distance. The majority of us being in the Full Marathon category, the target distance for the morning was 32km at sustained race pace, a challenge that would not be for the faint heart-ed.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghsbq8bhVwBm84Kk1tg6JbB3ZOAAXLdONTEBKmwkSmecei8FK9ZIi2ouAOcqRsz1tWyXcjiHn9pLYCaZWxe84Qh8IXxuY0PNxBdHSk6OJn4pac9ZsrHaDk-sVWteTZv-nWAvl8obqpkzcl/s1600/Ronnie3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghsbq8bhVwBm84Kk1tg6JbB3ZOAAXLdONTEBKmwkSmecei8FK9ZIi2ouAOcqRsz1tWyXcjiHn9pLYCaZWxe84Qh8IXxuY0PNxBdHSk6OJn4pac9ZsrHaDk-sVWteTZv-nWAvl8obqpkzcl/s640/Ronnie3.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Fortunately for us, the morning was rather cool and a tad windy, albeit with a slight haze from the Sumatra fires. We made use of the nice weather to push a faster pace for the first 10km, extending to 14km and then 21km. The route along ECP was convenient as there were ample public water stops; and passing Checkpoint C4 allowed for quick isotonic drinks stops for the respective pace groups.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX-F3b2tcIHoUHc_QsXkMu3UyogY5bZJ77D1QvSFnEJIi_hmvjkO3vdo_EYA8VCkjyJ6D2DL4k022aFE8qLJjEgqNt6yGsqk4c-dzB9hoCTH-a5kIHlEtO-KglZSJLLT1V_VTYJYNxMu1J/s1600/Ronnie7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX-F3b2tcIHoUHc_QsXkMu3UyogY5bZJ77D1QvSFnEJIi_hmvjkO3vdo_EYA8VCkjyJ6D2DL4k022aFE8qLJjEgqNt6yGsqk4c-dzB9hoCTH-a5kIHlEtO-KglZSJLLT1V_VTYJYNxMu1J/s640/Ronnie7.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr2k5Cz4XZtxVNnu5Xpr-0LcOVslcP-bx6wicZXb0Qn0hC-bV6xA4eU-4KruwuYSPwB-OZ765XPI_WIGz5G0pzquw2fvqIKmj-5Aye1OiFfkXdY8X0Xkbk1e3JJz7prck6JNnTZe_Sq6Cd/s1600/Ronnie3A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr2k5Cz4XZtxVNnu5Xpr-0LcOVslcP-bx6wicZXb0Qn0hC-bV6xA4eU-4KruwuYSPwB-OZ765XPI_WIGz5G0pzquw2fvqIKmj-5Aye1OiFfkXdY8X0Xkbk1e3JJz7prck6JNnTZe_Sq6Cd/s640/Ronnie3A.jpg" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The first 21km was covered at better than Optimal Pace for many of the Kookaburras, giving us the confidence that we would be able to push the pace in the much cooler temperatures of Gold Coast. Most of us have recovered sufficiently from Sundown to be able to run hard, although some effects of the Night Marathon could still be felt. </span><span style="font-family: Arial, Helvetica, sans-serif;">A few who have had earlier training runs/races on Saturday decided to just stop at 21km, happy with their ability to keep to target race pace for at least half of the full race distance.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZdLSjsmbpUXP19PfULoVJI6k_Z92p1YSo6otKswKs9w46DKDHUDz6t7mNMtboYrNHlwvJlfdSs8KDrBBSba-zk2S_W13U1M2gLcF31OkiYPwzn3YCQZlfxWWSEkcVDOt-D3G9R9pIqQ5u/s1600/Ronnie8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZdLSjsmbpUXP19PfULoVJI6k_Z92p1YSo6otKswKs9w46DKDHUDz6t7mNMtboYrNHlwvJlfdSs8KDrBBSba-zk2S_W13U1M2gLcF31OkiYPwzn3YCQZlfxWWSEkcVDOt-D3G9R9pIqQ5u/s640/Ronnie8.jpg" width="426" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjKkmxIb9jKiTgRvBeahMDumO8MVTYyxGITTcPUU0ylZuQKfdn4QaK0CoOdovI_bRhO2-YzcRx9zagxkl0XwFQhemPLH26bDmaSh9INq9crNCLm5CvmAJyCkTJZX17W8zofutgtrwxp3Fg/s1600/Ronnie11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjKkmxIb9jKiTgRvBeahMDumO8MVTYyxGITTcPUU0ylZuQKfdn4QaK0CoOdovI_bRhO2-YzcRx9zagxkl0XwFQhemPLH26bDmaSh9INq9crNCLm5CvmAJyCkTJZX17W8zofutgtrwxp3Fg/s640/Ronnie11.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The second loop of 9-11km to complete training requirements was one that tested the mental resolve and strength of the Kookaburras to sustain pace with their already tired legs and heavier cardio cycles. With their experiences gained from past marathons and group training workouts, most managed to find a "second wind" to push on and eventually completed the challenge. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJwRyuZ9dUHwzpshfOMEPCqDT-nlvg45l8aWbvqW4sJp3auTY9RHluUayeOgTlXFdG3In5AKG-bL17wxXR5LMuLyazErJpe1GPOVMTgsJFK86Ay7VA3ABIBZ90xUrLHRUyeVGBmFWo5tlv/s1600/Ronnie9A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJwRyuZ9dUHwzpshfOMEPCqDT-nlvg45l8aWbvqW4sJp3auTY9RHluUayeOgTlXFdG3In5AKG-bL17wxXR5LMuLyazErJpe1GPOVMTgsJFK86Ay7VA3ABIBZ90xUrLHRUyeVGBmFWo5tlv/s640/Ronnie9A.jpg" width="426" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The lessons and experiences learnt from all these long runs in areas of speed endurance, pace sustenance, hydration and nutrition plans,knowing our bodies and capabilities, including race strategies would be useful in getting us the desired results at GCAM.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjouNbQGQaCha-YmifY4wbjf4kiTxc3acjWzN-fv_-OfhBB7jpXWbuEYdsJGr2mmFnc0Hd8vhQbgsDQUlnx3L2XKkaH_TIhLq9cXOqcJrQOoed5vLaqVdGKNukZn679M5_s1gpiyIWzHrNQ/s1600/Ronnie10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjouNbQGQaCha-YmifY4wbjf4kiTxc3acjWzN-fv_-OfhBB7jpXWbuEYdsJGr2mmFnc0Hd8vhQbgsDQUlnx3L2XKkaH_TIhLq9cXOqcJrQOoed5vLaqVdGKNukZn679M5_s1gpiyIWzHrNQ/s640/Ronnie10.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With barely 3 weeks to race day, the Kookaburras will be tapering and making adaptations from all the weeks of long runs to build up a good form. There will be a <b><a href="https://www.facebook.com/events/461244400632322/?fref=ts" target="_blank">pre-departure briefing </a></b>for all GCAM-bound participants which will be useful for the many whom are going there for the first time. We are also going as a rather large contingent, making this trip and race one that many of us are looking forward with anticipation in terms of both the run and the fun we will share.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLaH47IsyQUmOqPzJx28ObDlf6s4L2q0_O_qawTrYr_eXsrxv1MH8oe4cNejCQSAc-l-9EuGlfPdI71lA9Kc_ewQzljDh-AiW3d6-SiHRUg9FE7YMyLp4fFkjZqQ0Dah8jtH1X35aubuj-/s1600/979854_538414319529018_1122417666_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLaH47IsyQUmOqPzJx28ObDlf6s4L2q0_O_qawTrYr_eXsrxv1MH8oe4cNejCQSAc-l-9EuGlfPdI71lA9Kc_ewQzljDh-AiW3d6-SiHRUg9FE7YMyLp4fFkjZqQ0Dah8jtH1X35aubuj-/s640/979854_538414319529018_1122417666_o.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There is one final group training run before we set off for Gold Coast; one that we will officially be passed out as Operationally-Ready Kookaburras, donning our blue/yellow Kookaburra singlets with pride.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.547249788645471.1073741831.160241237346330&type=1" target="_blank">Facebook Photo Album by Ronnie</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-59142191448691842742013-04-27T08:41:00.000-07:002013-05-06T08:48:18.169-07:00Ops Kookaburra #3: Enchanting Night LSD<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSi3qHJICWdncF5fraGXTlbfMm-k-Klx8KaiUCRqWnI3j_4QmTzUbJhgZranaU2_4R9Mkaa6tVi2gUzBt9NXF-RdT0ucuIlxynsA0jKeGA83zdMvUpqC3U6cmkg4NYdw0kM6tzl-dBaMhm/s1600/RGC3s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSi3qHJICWdncF5fraGXTlbfMm-k-Klx8KaiUCRqWnI3j_4QmTzUbJhgZranaU2_4R9Mkaa6tVi2gUzBt9NXF-RdT0ucuIlxynsA0jKeGA83zdMvUpqC3U6cmkg4NYdw0kM6tzl-dBaMhm/s640/RGC3s.jpg" width="640" /></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The <b><a href="https://www.facebook.com/TFB.Kookaburra" target="_blank">Kookaburras</a></b> were all excited about doing their longest run to date, and a night one to boot. Into their 3rd week of training program, the trainees gathered at the MacRitchie Reservoir (MR) Amenities Centre with their respective pace group trainers and guides on what was a relatively cool evening.</span><br />
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<span style="font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The training briefing was kept short to get the run underway as we expected a long night of pounding the pavement and connectors. With all the blinking lights and watches set, we were flagged off in our respective groups and headed in the direction of Pierce Reservoir Road.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was great to see that most participants had hydration and fuel belts on them, and we didn't spot a single headphone on any of the trainees - good observance of the night safety training protocol. The run along Thomson Road, Pierce Reservoir Road, Old Upper Thomson Road (OUTR) was pretty smooth with the good marshaling by the Pacers and Running Guides.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Kookaburra HM were the ones to U-turn first at the end of OUTR (to/fro 16km). The rest of the groups proceeded on along Upper Thomson Road and then Sembawang Road. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kookaburra Full Marathoners proceeded along Mandai Ave, still pacing along nicely in their respective groupings. Kookaburra FM made a turn at the SLE flyover (to/fro 25km) with their respective guides. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Target Marathon Pace (MP) were well maintained by the runners all the way on the return. It was not till 18km that some of the runners were feeling the effects of low glycogen stores and insufficient hydration.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Pacers and Guides made a few quick stops for the runners to get drinks from the stores - a run-saver as it allowed the effects of the marathon 'wall' to be delayed. enabling the runners to continue to sustain their paces for more km.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The run back along OUTR was one of quiet and calm in the serenity of the night. Flanked on both sides by forests, it was cool and away from the bustle of the road traffic. Running along this stretch in groups certainly help the trainees to push through the 'mental' states as well as offering good company and safety.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A final quick pitstop was made at the Pierce Reservoir toilet, before finishing the final 4km back the the MR Amenities Centre. It was sweet relief and a great sense of satisfaction for many of us to have made the night's objectives (16km-25km distances @ MP), and we might not have done it without the good leadership of the group Trainers and Pacers coupled with cool, crisp weather.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kookaburras did well in their basebuild mission, and they will be looking forward to face-face group LSD with <b><a href="https://www.facebook.com/Team.FatBird" target="_blank">Team FatBird</a></b> in a fortnight.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.528180650552385.1073741826.160241237346330&type=1" target="_blank">Facebook Photo Album</a> </b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-34218611202651516152013-04-13T11:48:00.002-07:002013-04-13T11:51:13.231-07:00Kookaburra Training Begins!<br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="http://www.opskookaburra.com/" target="_blank">Operation Kookaburra</a></b>, the 12-week marathon training program to prepare runners for the July <b><a href="http://www.goldcoastmarathon.com.au/" target="_blank">Gold Coast Airport Marathon (GCAM)</a></b> got underway from the eastern Changi Beach area. A good group of enthusiastic runners were already registering their attendance and having a couple of group pics to warm things up. As the weather was not looking too good earlier (although it did turn out to be cool and dry by start time), a number of Kookaburras might not have turned up for their first training session.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There were lots of happy chatter and din, bringing to live the otherwise 'evening winding down' beach area. A welcome and quick training and route briefing were conducted, at the same time providing intelligence updates of the group of Infantry 'patrolling' along the main Changi Coastal axis.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kookaburras, being new to the game but with their own trainers/marshals, ran alongside the serene and refreshing Changi Beach was rather refreshing; a sight to behold with all the flashing and blinking of headlights and other light sources coming off the Pacers and trainees.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The target was to hold a sustainable target Marathon Pace (MP) for the 13km and 21km distances for the various pace groupings, and to build up a good foundation and base to eventually tackle the entire Half or Full Marathon distances at the GCAM. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">When we reached the Changi Coastal axis after about 3km, we ran smack into the long lines of Infantry POPers (Passing Out Paraders) executing their mission finale. They were organized to afford a narrow, but passable access for our runners...as we ran pass the lines, there were lots of encouragement for our runners from the friendly troopers. It was quite entertaining to listen to the troops singing along to keep motivation levels high, and that perked our own flock to fly at very good paces as we headed towards the NSRCC.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Trainers and Pacers were working overtime to lead and guide the flock of Kookaburras along the mentally-challenging Changi Coastal route all the way to their respective U-turn points at Changi Coastal mid (13km) and NSRCC (21km). Because of the dark areas of our advance routes, the extra lighting and observance of night running protocols helped us to attain the smooth paces we were targeting.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The return onto the Changi Coastal axis provided the final 'killer' touch to the training as the mentally-drained runners were fighting the zzz-monsters as well as fatigue along that LONG and LONELY stretch. There was just too much temptation to slow down, and even walk. If not for the groups running together, it would be difficult for many of the runners to keep up with their target paces.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There were delightful faces at the Changi Beach toilet point where the runners finally got out from that 'challenging' stretch to get a good breather in that humid weather. It was close to 11pm, and with 3km to the end point, the runners had to make one final mental push to get their machinery moving towards completion. <i>TRAIN HARD, RACE EASY</i> is what we always hope for our trainees to attain - overcoming the different challenges during training will put us in good stead for an easier but fruitful race day. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Everyone received cheers at the end as they crossed the finish of the night's training, and recorded with pride their distances and timings covered. It was definitely a hard day at the office, but it brought a sense of satisfaction to many of the trainees and trainers as well, knowing that we put in our best efforts to prepare for and eventually complete well the training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Kookaburras have done a great job and cleared their initiation with the team. They will now look forward to steady progression in building their bases and paces up for July. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><br /></span><i style="color: blue; font-size: xx-large; font-weight: bold;">Run Kookaburras, Run Kookaburras,</i></span><br />
<b style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: xx-large;"><i>Gold Your Race Will Be!</i></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.522978321072618.1073741825.160241237346330&type=3" target="_blank">Operation Kookaburra Facebook Photos</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-124126707572169574.post-78436767565668101702012-12-21T00:51:00.001-08:002012-12-21T00:51:22.999-08:00GCAM 2013: Singapore Update #1<div style="text-align: center;">
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