Saturday, May 23, 2015

GCAM and Sundown Training: Hitting the 30ks


The second half of Ops Kookaburra and Ops NightHawk marathon programs started with the participants breaching the psychological 18km (HM) and 30km for the Full Marathoners (FM).



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.  



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.


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.



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.


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.



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.


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.


All Kookaburras and NightHawks 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.


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 & NightHawks!

Sunday, May 10, 2015

Transition from BaseBuild to Marathon Pace


The NightHawks and Kookaburras 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).



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.


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.


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.


The NightHawk 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.


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.


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.
  

The NightHawks and 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.


The Kookaburras & NightHawks Progressed Into Phase 2

Photos from FatBird Chin

Saturday, April 25, 2015

NightHawks & Kookaburras - Reservoir Run In The Night


The NightHawk and Kookaburra trainees were given a challenging night LSD in Week #3 of their training preparations for both Sundown Marathon and Gold Coast Airport Marathon (GCAM).



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.



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.


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.


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.


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.


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 NightHawks and Kookaburras - very commendable indeed.


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.




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.

For additional information or training registration, please visit:
www.OpNighthawk.com for Sundown Marathon Training
www.OpKookaburra.com for Gold Coast Marathon Training


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