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

Gold Coast Marathon Training 2014 Kickoff

Operation Kookaburra - Gold Coast Airport Marathon (GCAM) 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.

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.  

A quick briefing was conducted to inform participants of the Team FatBird FlightZONES 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.

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.

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.

The good mix of Groups 1 & 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.

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.

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.

Run Kookaburra, Run Kookaburra,
You Have Got What It Takes!

Photos by FatBirds Meng Kiat, CK Chin

The Kookaburra 2014 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 2014

• 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

Previous Team FatBird (TFB) Participants.........$60*
Drop-In (Per session), no entitlements................$16/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 in mid April 2014 for successful applicants.

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

Click HERE to REGISTER NOW!

Email training@teamfatbird.com for enquiries and feedback. 

Sunday Times Sport coverage of GCAM13

good coverage in Sunday Times Sports of the record 355 ‪#‎TeamSingapore‬ runners' venture to ‪#‎GoldCoastMarathon2013‬ GCMarathon

Week #10: Cool Weather LSD

 
After the 2-week break from participating at the Sundown Marathon, the Kookaburras were glad to be back for our final long run before tapering for the Gold Coast Airport Marathon (GCAM) 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.

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.

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.

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.  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.

 

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.  

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.

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 pre-departure briefing 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.

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.

Facebook Photo Album by Ronnie

Ops Kookaburra #3: Enchanting Night LSD

The Kookaburras 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.

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.

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.

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.  

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.  

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.

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.

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.

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.

The Kookaburras did well in their basebuild mission, and they will be looking forward to face-face group LSD with Team FatBird in a fortnight.



Facebook Photo Album