Valentine's Day Lead Up Run

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 Ops Kookabura, scheduled to begin operations in April 2015.

The weather was cool and cloudy as the cozy group gathered for an introduction to the key highlights of the Gold Coast Airport Marathon (GCAM) 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.

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.

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.

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.

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.

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.

Run Kookaburra Run Kookaburra, Gold Our Race Shall Be!

Photo contributions from FatBird Rand

Run Gold Coast 2015 Information Workshop #1

It was a nice morning down at FatBird Statue, Raffles Place where a select group of Gold Coast Airport Marathon (GCAM)-bound marathoners gathered for a information workshop on the training and preparations for the all important race on 4-5 July, 2015.

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 Run Gold Coast special travel package.

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.

There were lots of questions and interaction between the workshop participants and Team FatBird trainers with respect to training highlights and areas in which to improve for that marathon Personal Best at GCAM.

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.

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.

Register for the next workshop/lead-up run on Feb 14 HERE!

Run Kookaburra Run Kookaburra, Gold Our Race Will Be!

Photos by FatBird Ronnie Goh

The Kookaburra Program

Operation Kookaburra is a specially-designed 12-week FlightZONES^TM Marathon training program to prepare runners for the Gold Coast Airport Marathon (GCAM).  

Team FatBird FlightZONES^TM Structured Marathon Training Program 2015

• A 12-week Team FatBird FlightZONES^TM Marathon Training
• Program incorporating the GCAM training guidelines and tailored to our trainees’ requirements
• Comprehensive training plan comprising of 2 weekday workouts and one weekend long run weekly.
• 6 fortnightly TFB-led weekend (Friday evening/Sunday morning) long run sessions with Isotonic/Recovery Drinks/refreshments
• Workout sessions will focus on building strength and endurance for the Half & Full Marathon distances
• Experienced Runners and Pacers leading and guiding the runs
• The FlightZONES Training System, incorporating heart-rate measurements and progressive paced running
• Two levels of training – beginners and experienced runners
• Regular emails and online postings of the weekly training plan, tips and advisory
• Recognition - eCertificates Of Completion/Achievement

Training Fees:

Run Gold Coast (RGC) Package........................$FREE**
12-week (6-sessions) Training Program.............$120

Non-Package GCAM Participant........................$60
Previous Team FatBird (TFB) Participants.........$60*
Drop-In (Per session), no entitlements................$23/sess.

* Past FatBird fee-paying trainees enjoy discounted pricing


** 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.

Training will begin on 10 April 2015 for successful applicants.

Click HERE for the Training Dates/Schedules for your planning purposes.

Click HERE to REGISTER NOW!

2 weeks to Race Day

With 2 weeks to Gold Coast Airport Marathon (GCAM), 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.

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.

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.

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.

Next weekend will be the final tapering run before we wrap up Operation Kookaburra 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.

Run Kookaburra Run Kookaburra, Gold Our Race Will Be!

Photos from FatBird Meng Kiat

Week #9: The Longest Run

 

The majority of Kookaburras 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.

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.

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.

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.

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.

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.

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.  

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.

Run Kookaburras Run!

Training Photos from FatBird Meng Kiat

Week #5: Kookaburras up a notch

In week #5, the Ops Kookaburra participants had their third group training with Team FatBird at the ECP for Optimal Paced long runs of 18km for the Half Marathoners and 28km for the Full Marathoners.

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.

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.

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.

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.

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.  

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.  

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 Sundown Marathon Race Expo On May 16-18 to get more details of the travel package and possibly register in the spot.

Run Kookaburras Run Kookaburras, Gold Our Race Shall Be!

Facebook photos from FatBird CK Chin