tag:blogger.com,1999:blog-23210514720157458862023-11-16T03:57:31.941-08:00Operation FalconUnknownnoreply@blogger.comBlogger32125tag:blogger.com,1999:blog-2321051472015745886.post-8191449904756560702016-03-12T21:19:00.003-08:002016-03-12T21:19:45.395-08:00Week #8: The Falcons survived the twin hills of Mt. Faber<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;"><span style="font-size: large;">After last weekend's kickoff of the <b><a href="http://www.opsnighthawk.com/" target="_blank">Sundown training program</a></b> at ECP, this week we had the <b><a href="http://www.opsnighthawk.com/" target="_blank">NightHawks</a></b> and <b><a href="http://www.sundownmarathon.com/" target="_blank">Sundown Pacers</a></b> move to the Western Hills area for some strength and base buildup.</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;">They were joined by the Falcons who were already into their 8th week of training (Marathon Pace now) attempting 18km and 30km of rolling hills and repeats.</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 training started in fine weather after a briefing of the training objectives, with the respective groups of trainees and Pacers proceeding to Labrador Park for their first set of hills repeats with the 2.2km Figure-8 route.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">For a number of new trainees, this was an eye opener as they chugged up the slopes of Labrador Park. The other trainees who have trained there before were pacing well and moderating their effort and fuel for a sustained workout.</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;">The spirits ran high as usual with all the groups working hard as united teams, and each time they pass fellow FatBirds, they would give the thumbs up and cheer for one another. It is always so much fun and motivation to train as groups. </span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">With the number of hill repeats varying among the different groups, the Half Marathoners exited Labrador Park after doing their requirements to proceed to the next hill objective, the 1.6km Mt. Faber loops.</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;">After an energy-sapping segment at Labrador Park, the long run-up provided another challenge to the <b><a href="http://www.opsnighthawk.com/" target="_blank">NightHawks</a></b> and <b><a href="http://www.opsfalcon.blogspot.sg/" target="_blank">Falcons</a></b> as it drew more reserves from their tiring legs and bodies.</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;">Once up to the Mt. Faber Car Park, they went for the required number of 1.6km loops of ups and downs the Jewel Cafe at the top, taking care to manage their paces and forms. The trainees capitalized on their new-found knowledge of uphill and downhill running by practicing tips from the trainers and pacers.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">After a good 30min-60min at Mt. Faber, the second hills repeat challenge was completed much to the satisfaction of the trainers, before proceeding back to the SAFRA Mt. Faber ClubHouse with another 3-4km of rolling hills.</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;">The heat from the sun was already bearing on the tired NightHawks and Falcons, but the determination to maintain pace allowed all the trainees to complete the morning's 15km-30km in good shape.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The isotonic drinks and bananas were welcomed refreshments at the finish point. Pointers and tips were exchanged between the respective trainers and trainees, mostly about running form and injury prevention.</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;">The training session went very well in spite of the challenging terrain and weather conditions. As they often say, "What does not kill you, can make you stronger".</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">We are looking forward to Week #3 for Ops NightHawk where we will be doing night training by the waterside of Keppel Marina and Labrador Park.</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;">Runners who are preparing for Sundown Marathon and Phuket Marathon are welcome to join our 12-week structured marathon training to give yourselves a leg-up for a good performance on race day. Information and Registration can be found at www.OpsNightHawk.com.</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 NightHawks &amp; Falcons survived the twin hills of Mt. Faber</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.10153973262465350.1073741924.294062410349&type=3" target="_blank">Photos by FatBird Onin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-26067164182900234782016-02-27T04:21:00.004-08:002016-02-27T04:21:44.465-08:00Week #6: The Start Of Paced Long Runs<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In week #6, the <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Falcons</a></b> were back at the flat route at East Coast Park for the start of Marathon Pace (MP) buildup. The distances were up to 31km at MP traversing the lengths of ECP and Gardens By The Bay all the way to Promontory @ Marina.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Sundown Marathon Pacers were also running together with the Falcons this morning as part of their long run training ahead of the first Sundown Lead Up Run next weekend.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The respective pace groups flagged at 7:15am, after a short briefing and announcements of next week's team sales equipping and training. The skies were clear and blue, with the sun beating down hard in some segments of the run route.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">However, the cool breeze could be felt when we run by the coast, helping to alleviate the heat to some extent - which in turn helped the runners keep to their target MP.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathoners completed a steady 16km at MP to finish back at Parkland Green by 9:30am. The Full Marathoners extended their paces to PA Campsite for a round trip of 30km+.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Falcons are looking forward to next week's run with the Sundown participants as part of their continued build up towards their target races in April.</span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Are On Pace For A Strong Race!</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/photos/album/download/file/?album_id=842621149217461&notif_t=photo_album_download" target="_blank">Photos by FatBird Onin</a></b></span><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-38247373700154572132016-02-24T22:55:00.000-08:002016-02-24T22:55:08.240-08:00Week #5: The Rolling Hills Of The Reservoirs<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="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Falcons</a></b> and <b><a href="http://www.sundownmarathon.com/" target="_blank">Sundown Marathon Pacers</a></b> did a combined trials and training long run at the forested roads of MacRitchie and Peirce Reservoir Parks this Sunday. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">It was week #5 of marathon training for the Falcons, who were scheduled to do 16km (HM) and 28km (FM) with a transition built-in to move from Basebuild Pace (BP) to Marathon Pace (MP) midway to have the effects of a negative split.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We were blessed with very cool temperatures after a whole day of rain the previous day, even with the sun breaking in on our heads and shoulders. After a short focus tip on running form, the respective groups discussed with their team members before setting off to meet the morning's training objectives.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The slower start for the first half of the run helped us warm up well for the challenges of the rolling hills inside Upper Peirce Reservoir (UPR). The HM and FM groups looked very strong even when cresting the uphill slopes, with well managed paces and good running form.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The HM groups enjoyed their workout inside UPR, which they rarely get to do since they always turn back earlier with the forested Northen Route option. This morning's run out along Upper Thomson Road allowed the extension into UPR for the rolling hills run to strengthen them physically and mentally.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The FM groups had to do a total of 3 loops of the 5km rolling slopes, with about 18 slopes to complete inside UPR before coming back out along OUTR to return to MR along Upper Thomson Road. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After the initial segment of flattish road where many tended to run a little faster than assigned, all Sundown Pacers managed their targeted paces well once they settled inside UPR and all groups did consistent target pacing as unified teams.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Falcon trainees were running strong after 4 weeks of base-building, and all looked very comfortable even when tackling the UPR rolling slopes.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">All runners and Pacers returned by 10:45am looking very strong, and with reserves in their tanks - evident of a well managed effort for their scheduled paces and distances. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">With the second selection trials completed, we are pleased to have a very strong balance of Sundown Marathon Pacers confirmed in all of the Pace groupings of HM (2:00h, 2:15h, 2:30h) and FM (4:00h, 4:30h, 5:00h, 5:30h, 6:00h). This batch of Sundown Pacers are looking very strong and committed, and will be priming themselves for their first Pacer task on 5 March - 1st Sundown Lead Up Training Run.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Falcons are on track for their journey towards 2XU Compression Run and the Japanese and Korean Marathons at end February and March. Those Paris and Boston bound will have a few more weeks of good conditioning before tacking their major races in April.</span></div>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif;"><b><i><span style="font-size: x-large;">The Sundown Marathon Pacers Team Is On A Roll!<br /></span></i></b></span></div>
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<span style="color: lime; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b><i>The Falcons Are On Track!</i></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>Training Photos By FatBird Trainers <a href="https://www.facebook.com/media/set/?set=a.839536809525895.1073741867.350874378392143&type=3" target="_blank">CK Chin</a> and <a href="https://www.facebook.com/media/set/?set=a.839632296183013.1073741868.350874378392143&type=3" target="_blank">Onin</a></b></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-64269577510373149862016-02-14T04:34:00.001-08:002016-02-14T04:36:37.705-08:00Week #4: A Notch Up @ Keppel Marina<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="https://www.facebook.com/TeamFatBird.Falcon/" target="_blank">Falcons</a></b> returned for training in Week #4 after a good CNY break. The turnout was respectable and the various groups were raring to get down to more basebuilding to ensure the aerobic base continued to be enhanced.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The thinly-staffed Falcon training crew did a commendable job of managing all the trainees into Keppel Marina with the HM doing a single 6km scenic loop whilst the FM trainees did 3 6km loops before returning to clubhouse.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The weather was cloudy and made for a conducive workout for many of the Falcons who ran strongly in their respective pace groups. The past few weeks of training have also helped quite a number of the Falcons to trim down slightly, aiding further in their light-footed-ness and ease of running.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The HM groupings of 2:00h, 2:15h and 2:30h ran strongly back along a rather long upslope before getting onto Depot Road for more up slopes back to SAFRA MF Clubhouse. The Full Marathoners for 4:00h, 4:30h, 5:00h and 5:30h did well too, evident in most of the runners able to keep pace in the up segments of the route.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Falcon Trainer Arnel conducted a much needed round of cool-down stretches to ease those post-run tight muscles for a quick recovery.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnnCrk4rxEeIAdFc00uTDNoIhsoJbpyqBRU2TJeVtRpG-kMAKbC5IMNrmZAAL3eSTO0FQw8lB4X1ytJOdz_wnJqhfoEOZON0L5LAJSBoolsM4fMmlpbbae1r_Q21mz-QrWwze-qtFOByu8/s1600/U112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnnCrk4rxEeIAdFc00uTDNoIhsoJbpyqBRU2TJeVtRpG-kMAKbC5IMNrmZAAL3eSTO0FQw8lB4X1ytJOdz_wnJqhfoEOZON0L5LAJSBoolsM4fMmlpbbae1r_Q21mz-QrWwze-qtFOByu8/s640/U112.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With Week #4 completed well, the Falcons are looking forward to next week's continued base building at the undulating terrain of MacRitchie Reservoir Park.</span></span><br />
<b><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: lime; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">The Falcons Went A Notch Up In Week #4</span></i></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><a href="https://www.facebook.com/photos/album/download/file/?album_id=835522283260681&notif_t=photo_album_download" target="_blank">Photos by FatBirds Chin & Rand</a></b></span></span><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-88258209634389235022016-01-31T01:47:00.000-08:002016-01-31T01:47:03.775-08:00Falcons's Hills Romp<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJdbxlnQLcc6CzCzw6XY3q6eU_8lIc19Ulkx9eZrGdWatln8ynyCi-wMpcv8xh8_04LKJWOpC29jTzC0Zz2lJSfV5FAh8bwztvyIldstnpKHT4qqE8pa2LV55uuw7mYtyjVtCHfr_MHAn5/s1600/U5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJdbxlnQLcc6CzCzw6XY3q6eU_8lIc19Ulkx9eZrGdWatln8ynyCi-wMpcv8xh8_04LKJWOpC29jTzC0Zz2lJSfV5FAh8bwztvyIldstnpKHT4qqE8pa2LV55uuw7mYtyjVtCHfr_MHAn5/s640/U5.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Falcons went into week #3 with a good strength endurance workout at one of our favourite training areas around Mt. Faber. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">With the CNY festive season ahead, the runners were looking forward to get a high intensity workout to empty any excesses in time for more nutrition intake ahead.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Figure-Of-8 hills repeats were lapped up with gusto and the cool weather helped to motivate us further with sustainable running at target BaseBuild pace.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We received good news of quite a number of trainees and trainers having lost a few kg each, giving them their toned and fit look with much easier running at training these past few sessions.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgotsfspwf3fisW9G3GsqPy8Be59r2BKJYQuUe7qSal8p4CQBvOswYgOpukofwzwcu4PRYDuF7p17DCCSqaREwRVW0XnM1fIpMqz4jRixlsKt8zaSt7rAmM5m99BYE3PYdA_LiNYDj8YxSR/s1600/U62.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgotsfspwf3fisW9G3GsqPy8Be59r2BKJYQuUe7qSal8p4CQBvOswYgOpukofwzwcu4PRYDuF7p17DCCSqaREwRVW0XnM1fIpMqz4jRixlsKt8zaSt7rAmM5m99BYE3PYdA_LiNYDj8YxSR/s640/U62.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpitZxFs9Fx8s0d9eOONFnreHlxDtxT9enlIhEUO2GurJf1LmHZRc9JvoIfcQlmF71GP2peebtVgOsgWJmAXi5tIBIug_W5HLiZ-bq6VlgfDBKHSWlJG9Vcpc0kXP3Q_2HGO9W_gBm8nAZ/s1600/U74.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/AVvXsEgpitZxFs9Fx8s0d9eOONFnreHlxDtxT9enlIhEUO2GurJf1LmHZRc9JvoIfcQlmF71GP2peebtVgOsgWJmAXi5tIBIug_W5HLiZ-bq6VlgfDBKHSWlJG9Vcpc0kXP3Q_2HGO9W_gBm8nAZ/s640/U74.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">They in turn helped to fuel the motivation levels of all Falcons which shared nutrition tips and proper running schedules to attain racing weight for easier running and better performances at races</span>.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW-d5LdRQy9hyKGk8DPUS_NGW4jvnq6tJos4B5YbYxk0kIYTOEHBWwQLaKw1yr4pPFsw-5spBfnaPK5-ynA5Jc215-GetWtXrguqRlzSU1PyUrFfmnstfsYNMVuuTOs5rR4Y-lupD4KyIi/s1600/U129.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW-d5LdRQy9hyKGk8DPUS_NGW4jvnq6tJos4B5YbYxk0kIYTOEHBWwQLaKw1yr4pPFsw-5spBfnaPK5-ynA5Jc215-GetWtXrguqRlzSU1PyUrFfmnstfsYNMVuuTOs5rR4Y-lupD4KyIi/s640/U129.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The HM Falcons completed 2-3 hill loops before going back to SAFRA MF Clubhouse, but not without additional challenges from the undulating terrain. The FM runners completed 4-5 hills before going for an additional 5km lap for a total of 24km+ of hills run.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETvgNUeOoq8WtbB1NDLJwGiTkskebDO0JvxOPk_NdghcNiSRRCgAeKr-vVTUNzPB4V1oDVnbj0dAKKhjNx7BNkEUW4opgMJLng8gndgFrConNc0lxWFpA5o4mIxV5Z9DXOQgITDSF5_Eu/s1600/U132.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETvgNUeOoq8WtbB1NDLJwGiTkskebDO0JvxOPk_NdghcNiSRRCgAeKr-vVTUNzPB4V1oDVnbj0dAKKhjNx7BNkEUW4opgMJLng8gndgFrConNc0lxWFpA5o4mIxV5Z9DXOQgITDSF5_Eu/s640/U132.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">These hilly training runs will go a good way towards developing leg and heart strength to build a solid base before we go into pace training in week #6.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The morning's training completed by 10:30am with all meeting the training objectives but still with reserves in the tank. A nice stretching session was conducted by FatBird trainers to ease those tight and tired muscles for a faster recovery from the hard training session.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">We now look forward to a well-deserved holiday break with some good refueling next weekend before resuming training in week #5.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Falcons Soared On The Hills</span></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/photos/album/download/file/?album_id=827888994024010&notif_t=photo_album_download" target="_blank">More Photos By FatBird Chin</a></b></span><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-74138028208983718232016-01-24T08:25:00.000-08:002016-01-24T08:26:00.262-08:00Week #2: The Challenge Of The Trail Slopes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiRfBmWN_MMm6AMnvXMwOm4A2bKqDj2DEU7tgY_lO8DFVkEcQ_YIIJ2r3q9sZ_8e0ie4HLTzu3Vr-FDA4ZXQmFSt7VZY6kRjBFh3SGnHM5UnwyAumOGBcsVy6QmbMGj8CmPdzMsFyFaBGU/s1600/MAIN1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiRfBmWN_MMm6AMnvXMwOm4A2bKqDj2DEU7tgY_lO8DFVkEcQ_YIIJ2r3q9sZ_8e0ie4HLTzu3Vr-FDA4ZXQmFSt7VZY6kRjBFh3SGnHM5UnwyAumOGBcsVy6QmbMGj8CmPdzMsFyFaBGU/s640/MAIN1.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Falcons went to the trail slopes of MacRitchie Reservoir Park (MR) in Week #2 in the continuing basebuild phase of marathon training.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">A few of the trainees were first timers to the trails, although most have been training with <b><a href="http://www.teamfatbird.com/" target="_blank">FatBirds</a></b> in that terrain for a couple of operations. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The MR terrain provides a good workout in terms of building strength and agility as it requires traversing undulating slopes in the trails, especially the forced stretch of Venus Trail that we have to take due to road closure along Venus Road.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">By the time we exit the Northern Trail, we were suitably warmed up with raised heart rates from the BaseBuild paces we adopted. There trails were choc-a-bloc with visitors and there were puddles of water from overnight rains to contend with.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The respective pace groups maintained steady paces as they went into Upper Peirce Reservoir, followed by the U-turn of the HM groups back to start point for a hard 13km run. The FM trainees proceeded on to tackle more slopes in Lower Peirce Reservoir, which allowed the trainers to observe their strength and foundation for some good tips and advisory to help them condition for future workouts.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It was a mixed bag of returns as a few struggled from their lack of training coming off from SCMS, while others felt comfortable with the tough terrain as the were maintaining the more conservative BaseBuild pace just to get the mileage in for aerobic buildup.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Training ended at 10:30am with small-group debriefs and trainer guidance and advisory for their respective group trainees - which is one of the useful aspects of such trainer-guided pace group arrangements, a special component of FatBird training operations.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Those who are looking for a proven marathon training program are welcome to </span><b style="font-size: x-large;"><a href="https://www.jotform.me/53401153688455" target="_blank">sign up</a></b><span style="font-size: large;"> for </span><b style="font-size: x-large;"><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Ops Falcon</a></b><span style="font-size: large;"> to train for a successful race - </span><b style="font-size: x-large;"><a href="https://www.jotform.me/53401153688455" target="_blank">Register Here For Training</a></b><span style="font-size: large;">!</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b><a href="https://www.facebook.com/photos/album/download/file/?album_id=824520777694165&notif_t=photo_album_download" target="_blank">Training Photos By FatBird Chin</a></b></span></span><br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-87686832137133355352016-01-23T19:31:00.002-08:002016-01-23T19:31:22.263-08:00Falcons off to a PowerFlight Start!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibruUqGZJyreISjjhOlYACeclUl7gsAOp4i9THB-1i-ptz46vztj-emEWsMdYOt7ZJ-sclVmLinAIU2XJ7weNIJJQcVA8Ry4iLb7MzKNnx6CPx4KXzowBmRexjJxMsBMPvvTB2eq2n_BE7/s1600/MAIN1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="427" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibruUqGZJyreISjjhOlYACeclUl7gsAOp4i9THB-1i-ptz46vztj-emEWsMdYOt7ZJ-sclVmLinAIU2XJ7weNIJJQcVA8Ry4iLb7MzKNnx6CPx4KXzowBmRexjJxMsBMPvvTB2eq2n_BE7/s640/MAIN1.jpg" width="640" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b><a href="https://www.facebook.com/TeamFatBird.Falcon/" target="_blank">Operation Falcon</a></b>, marathon training for 2XU Compression Run and overseas marathons (Tokyo, Seoul, Boston) got off on good footing at Parkland Green, ECP on Saturday morning. </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;">It was great to welcome the new flock of trainees, many familiar faces returning to better their 2015 performances for the new year, as well as new runners who were joining us for the first time in the hope of achieving their marathon goals in 2016.</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 customary welcome and program briefing was conducted, before the respective training groups were flagged off for their respective HM and FM training distances. These weekend long runs will be the staple of the Falcon training program to build up a strong aerobic foundation for all participants.</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;">Coupled with the hills workouts and weekday tempos, the Falcons can expect to enhance their speed endurance to maximize their marathon potential in 12 weeks of structured build up.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Falcons were pretty happy to start off with Basebuild pace and were obviously enjoying themselves with the constant chatting and smiling whenever they catch sight of the camera person.</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;">The stretch along East Coast Parkway (ECP) is always a favourite for easy runs and pacing as there are less elements to contend with and the distances are known with a good network of public toilets and drinks dispensers. </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;">Over the course of the 12-week training, we will be using various terrain in Mt. Faber, MacRitchie Reservoir Park, Sports Hub and of course ECP.</span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Falcons completed their first training run with strength and quiet confidence. They were shown some stretching techniques by the trainers and ended the session with stretching and mini debriefs.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Those who are looking for a proven marathon training program are welcome to <b><a href="https://www.jotform.me/53401153688455" target="_blank">sign up</a></b> for <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Ops Falcon</a></b> to train for a successful race - <b><a href="https://www.jotform.me/53401153688455" target="_blank">Register Here For Training</a></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><i>The Falcons Got Off To A Smooth PowerFlight Start!</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/photos/album/download/file/?album_id=820553644757545&notif_t=photo_album_download" target="_blank">More Photos by FatBird CK Chin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-21452263212929283492015-12-18T20:26:00.001-08:002015-12-18T20:26:34.315-08:00The Falcon Program 2016<b style="background-color: white; font-family: Verdana; font-size: x-large;"><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Operation Falcon</a></b><span style="background-color: white; font-family: "verdana"; font-size: large;"> is a specially-designed 12-week FlightZONES</span><sup style="background-color: white; font-family: Verdana;">TM</sup><span style="background-color: white; font-family: "verdana"; font-size: large;"> Marathon training program to prepare runners for 10km, Half & Full Marathon races (local and international races) in the first quarter of 2016. </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 2016</span></b></div>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">A 12-week program comprising of:</span></span></li>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">12 Endurance, Cruise Tempo and speed workouts on Weekends/Sundays</span></span></li>
<li class="MsoNormal"><span style="font-family: "tahoma"; font-size: large;">Recovery, Tempo, Fartlek runs from Mon-Thur</span></li>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Workout sessions will focus on </span><span lang="EN" style="font-family: "tahoma";">building strength and power endurance for 10km, 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Experienced Marathoners and Pacers leading and guiding the runs</span><b><span style="font-family: "arial";"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">The FlightZONES<sup>TM</sup> Training System, incorporating heart-rate measurements and progressive paced running</span><b><span style="font-family: "arial";"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">The PowerFLIGHT<sup>TM</sup> Training System, incorporating hill repeats and trails/rolling hills</span><b><span style="font-family: "arial";"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Two levels of training – beginners and experienced runners</span><b><span style="font-family: "arial";"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: "tahoma";">Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace</span></span></li>
<li class="MsoNormal"><span style="font-family: "tahoma"; font-size: large;">Equipping Discounts and Special Promotions on other Sponsors/Partner products</span></li>
<li class="MsoNormal"><span style="font-family: "tahoma"; font-size: large;">eCertificates Of Completion/Achievement</span></li>
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<b><u><span style="font-family: "tahoma"; font-size: large;"><span style="color: red;">Training Fees:</span><span style="color: blue;"><o:p></o:p></span></span></u></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">42km participants pay a fixed contribution.................<b>$150</b><o:p></o:p></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">21km participants pay a fixed contribution.................<b>$140</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Previous Team FatBird (TFB) Participants...............<o:p></o:p>.<b>$130<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/session</b></span><br />
<b style="font-family: Tahoma;"><span style="color: red;"><br /></span></b><b style="font-family: Tahoma;"><span style="color: red;">* Past FatBird fee-paying trainees enjoy discounted pricing</span></b></div>
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<span style="color: red; font-size: x-large; font-weight: bold;">Training Starts 16 January 2016!</span></div>
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<a href="https://www.jotform.me/53401153688455" style="font-size: xx-large; font-weight: bold;" target="_blank"><span style="background-color: yellow; color: red;">CLICK TO REGISTER HERE!</span></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="http://opsfalcon.blogspot.sg/p/schedules.html"><b>Click HERE</b> for the Training Dates/Schedules</a> for your planning purposes.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /><a href="http://opsfalcon.blogspot.sg/p/faqs.html"><b>Click HERE</b> for Frequently Asked Questions</a>.</span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-12441424281618486382015-03-25T06:27:00.000-07:002015-03-25T06:27:00.263-07:00Week #FINALE: Poised For A 2XU Performance<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVDkVuBRvMLWADvRX5xu7Q1ODcJw12-pGjhb31mjJmK9_X53WuyM7iO_LwcH2Jt0ATFqTpTToemrw0Iw1VVpQAxv7gDmqMjdHBe9b5j1u1YhQPZkZ4sHK90l3WL46V_BbeBaUmYkL9FEmR/s1600/MAIN3s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVDkVuBRvMLWADvRX5xu7Q1ODcJw12-pGjhb31mjJmK9_X53WuyM7iO_LwcH2Jt0ATFqTpTToemrw0Iw1VVpQAxv7gDmqMjdHBe9b5j1u1YhQPZkZ4sHK90l3WL46V_BbeBaUmYkL9FEmR/s1600/MAIN3s.jpg" height="336" 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;">Parkland Green @ ECP provided the base for a fitting finale to <b><a href="http://www.opfalcon.com/" target="_blank">Ops Falcon</a></b>, where we congregated at the newest training location we will be using for many of our upcoming <b><a href="http://www.opnighthawk.com/" target="_blank">Ops Nighthawk</a></b> marathon training sessions as well.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Falcons turned up for their finale tune-up and preparatory pace run on time and in high spirits. After going through their warm-up rituals individually, the groups got their tapering runs of 13km (HM) and 18km (FM) underway to cloudy skies.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrion4n-ncqStMNW0MfQA8WxOR8STv9pUFDfEkxhxrWfYaM129EbmvG6GwEki_4jtQnQJDS-61FsmE1mrG_fGZr3W7XlwRozjCqP98lk7e8yfe0atePfdBBH11c5kyDnRwHSllo3QMJF6w/s1600/C3A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrion4n-ncqStMNW0MfQA8WxOR8STv9pUFDfEkxhxrWfYaM129EbmvG6GwEki_4jtQnQJDS-61FsmE1mrG_fGZr3W7XlwRozjCqP98lk7e8yfe0atePfdBBH11c5kyDnRwHSllo3QMJF6w/s1600/C3A.jpg" height="426" width="640" /></a></div>
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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;">Although the sun was blocked by the mild haze, the air was warm and humid, adding in a slight bit of challenge for the conditioned Falcons. Final tests of shoes, equipment and hydration/nutrition plans for race day were executed while maintaining optimal pace throughout the tapering distances mandated.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">A few Falcons returning from injury and flu were also putting in runs according to their adjusted goals and paces - although they might not be in the best condition to fulfill their original objectives, these Falcons still hoped to do their bests for their respective revised targets.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEintps5ISNNssxk6LyRrCKSRAhOhvxkEkEd6xkdohr9rYTTYR9LXRJN2WpMcgsAQYOx9uQ8OaJDpbDWYw6IAB2Efa3bDUa8DQnBM8bFshocgihRHOj_IKg8u3PDYA1L19qL7uuoaFt6yH73/s1600/C6A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEintps5ISNNssxk6LyRrCKSRAhOhvxkEkEd6xkdohr9rYTTYR9LXRJN2WpMcgsAQYOx9uQ8OaJDpbDWYw6IAB2Efa3bDUa8DQnBM8bFshocgihRHOj_IKg8u3PDYA1L19qL7uuoaFt6yH73/s1600/C6A.jpg" height="426" 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;">It was smooth sailing for most of the groups who completed their requirement in good form. During the debrief, advice was dispensed to the Falcons who have had tightening muscles to do more stretching and myofascial massages to get their running muscles more supple and in shape for the race.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The 11 weeks of training have seen many Falcon trainees grown from strength to strength as well as being more matured in terms of handling their efforts and paces to meet their desired race outcomes.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">It was a pleasure for <b><a href="http://www.teamfatbird.com/" target="_blank">Team FatBird</a></b> trainers and pacers to have provided guidance to such a committed ad dedicated flock. We are confident that each and every Falcon will fly with confidence and pride come Sunday 29 March to achieve the best results their <b><a href="http://www.opfalcon.com/" target="_blank">structured marathon training</a></b> have positioned them to be.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Are Poised For A 2XU Performance!</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.667666743379570.1073741862.350874378392143" target="_blank">Photos from FatBird Chin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-54334068309678603722015-03-15T03:53:00.001-07:002015-03-15T03:53:35.969-07:00Week #10: Final Preparations<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 2 weeks to go before race day, the Falcons gathered to put in their full dress rehearsal with respective Optimal Pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Warm up and activation drills were conducted prior to the main training run to get the Falcons tuned in to their pre-race routine.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The HM trainees went through 18km at Optimal Pace with most groups meeting their target objectives and having positive trials of their fuel and hydration plans.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The cool weather allowed the Falcons to sustain optimal pace throughout the full distance with many completing the requirements in good form.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The FM trainees were also at their peaks, maintaining Optimal Pace for 25-28km to complete in target times and with spares to be activated for additional mileage if called upon.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Overall, this second final session of Ops Falcon went smoothly without a hitch and all Falcons who made the session gained loads of confidence which will put them in good stead for a solid race performance.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A debrief was conducted to cover race preparations, meet-up points and rest and recovery from all these weeks of training. The emphasis was on recovery aspects of training (foam rolling, massages and sufficient rest) to recover well and be in tip-top condition on race day.</span></span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Are Race-Ready!</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/media/set/?set=a.661204927359085.1073741861.350874378392143&type=3" target="_blank">Photos by FatBird Chin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-63303371258650200892015-03-11T10:00:00.000-07:002015-03-11T10:00:05.248-07:00Week #9: Time Trial @ Optimal Pace <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGszkhLwj-G6-HYa5VjsT4MU1unF9SzgnBSO_Ui_kXUm6ePSU5tKIcUPu3F1531GyAL4JSDzAUC4G63FW7yE_GqaSeqLYnUIeZx3NYpkWUPjvuhs8LC_JJMqwezf9RFlG-jgUfaPCzBKr-/s1600/MAIN1s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGszkhLwj-G6-HYa5VjsT4MU1unF9SzgnBSO_Ui_kXUm6ePSU5tKIcUPu3F1531GyAL4JSDzAUC4G63FW7yE_GqaSeqLYnUIeZx3NYpkWUPjvuhs8LC_JJMqwezf9RFlG-jgUfaPCzBKr-/s1600/MAIN1s.jpg" height="372" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With less than a month to race day, <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">The Falcons</a></b> came into Week #9 to test out their race readiness after the past 8 weeks of base building and strengthening. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Half Marathoners were taken through a pre-race warm up routine while the Full Marathoners went straight into their 29-35km long run at optimal pace (a couple of seconds/km faster than marathon race pace).</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Half Marathoners were flagged off together a</span><span style="font-family: Arial, Helvetica, sans-serif;">fter their warm up to ready them for the trial. They immediately settled into optimal pace which was made more achievable after a good warm-up.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The first half of the run was well managed with most of the Falcons keeping to Optimal Pace under the skillful guidance of their trainers and pacers. The second half of the run was more challenging with the faster optimal pace as well as the sun's heat beating down on the trainees.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwgG97XVm53ybTxNt5Jr0LYu9Wgjikzix63ocOyfhkjdMAb155EU7Iz2mmRY2aBcxFK2yedljVzTwRLXjhz7F_nK6nY5lh2xvzEMjD1JunYEMgVIppxnmPQc4Mdyffl61xHxcipgIp9MNz/s1600/1496306_656171411195770_8144199454721721616_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwgG97XVm53ybTxNt5Jr0LYu9Wgjikzix63ocOyfhkjdMAb155EU7Iz2mmRY2aBcxFK2yedljVzTwRLXjhz7F_nK6nY5lh2xvzEMjD1JunYEMgVIppxnmPQc4Mdyffl61xHxcipgIp9MNz/s1600/1496306_656171411195770_8144199454721721616_o.jpg" height="400" width="266" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_1eEGjQwS2g5ck6ZjpW-W0gQPFpAoLb9Yj9vcOQ0A1Q_iY8B_hzh4b-zZmOD9fDlQCrv6uOpPfNMscher0DaX7qnXoAkIRc0RBLmzN5VaUqjI700-YpU8UaoDtEsBPRD-8_JYxDASYEKP/s1600/1496306_656170771195834_6714348076608386106_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_1eEGjQwS2g5ck6ZjpW-W0gQPFpAoLb9Yj9vcOQ0A1Q_iY8B_hzh4b-zZmOD9fDlQCrv6uOpPfNMscher0DaX7qnXoAkIRc0RBLmzN5VaUqjI700-YpU8UaoDtEsBPRD-8_JYxDASYEKP/s1600/1496306_656170771195834_6714348076608386106_o.jpg" height="400" width="266" /></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A few had the opportunity to test out their refuel systems through energy gels and gummies which provided the energy required to sustain their PB pace through to the finish of the 21km distance.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Those who did not have sufficient fuel stores (either due to not having a sufficient breakfast meal or not replenishing with energy gels mid-run) slowed down after 13km as more effort was required to sustain optimal pace.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In spite of the challenges posed, quite a number of Falcons scored their Personal Bests for Half Marathon during this trial session, with one trainee beating her own PB by a massive 5min.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Full Marathoners were very consistent with their pacing and were able to maintain pace for up to 29km, with about half of the trainees wanting to go up to 32km-35km. The trainers were game enough to run along with the determined trainees, allowing them to complete the objectives they set out to meet.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">80% of the Falcons completed the trials and training by 10am, mostly with good timings to show - this will provide them with the confidence for a good race on March 29. With 2 more weeks of training left, there is still time and scope to tidy up loose strings and make adjustments for a better race effort and performance.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Falcons flew with confidence this morning and are looking forward to their tapering from next week. Although the distance will be lowered progressively for better recovery and race readiness, the training and runs will be done at optimal pace intensity through to race day to ensure sustainable speed and muscle readiness for that PB effort.</span></span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Flew Through Optimal Pace Trials</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/media/set/?set=a.656165867862991.1073741860.350874378392143&type=1" target="_blank">Photos by FatBird Chin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-48603528550176914852015-03-01T03:01:00.002-08:002015-03-01T05:27:23.439-08:00Week #8: The Toughest Challenge To Date - Twin Hills Repeats<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Coming off from Week #7's long run intervals at Gardens By The Bay-Marina Barrage, the Falcons were thinking nothing would be more challenging that that - and they were once again surprised with the twin hills repeats in challenging sunny conditions in Week #8.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">We took the reverse route this time to inject freshness to the training by taking the Telok Blangah Way access up to Mt Faber via Morse Road, bypassing the prata row at the foot of the MF Hill. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It was a straight run at Marathon Pace all the way to the top of MF, with no break whatsoever. The Falcons were prepared with some smooth pacing and control of energy release, very careful not to expend themselves before the first hill repeat challenge is done.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Half Marathoners were required to do 2 1.6km MF Hill Repeats, which they gamely accomplished in good form, before moving as a group to the next Hill Repeat Challenge at Labrador Park. </span><span style="font-family: Arial, Helvetica, sans-serif;">The Full Marathoners had to achieve 4-5 repeats @ MP before being allowed to move to the next Challenge, and the majority with their strong base made the cut without too much trouble.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The run into Labrador Park was a short reprieve from the hills and high cardio intensity being pushed. The 2.2km repeat at Labrador Park was a lot less hilly with a good 1.6km being very flat, which was useful when recovering from the double slope ascent up the Labrador Tunnels.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The respective Pace Groups by now were very accustomed and knowledgeable about their target paces. With their good teamwork forged by group leaders and fellow group runners, there were many untied groups going throughout whole challenge throughout.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Happy faces could be seen when the final requirements at the Labrador Park was accomplished, for that meant only a 5km run back to SAFRA ClubHouse, although there could still be some undulating slopes to tackle along the way.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Most of the Falcons were drained when they finally completed the final hill repeats at Labrador Park, but their performances were high commendable as they have given their best efforts to sustain the pace throughout the entire challenging stretches.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As we proceeded back to Clubhouse, there was a slight drop in paces and some even had to take a few quick walk breaks just to recover sufficiently to push on. Running form and pace control were not lost even in the face of tiredness, evidence of a sufficiently strong base built up over the past 7 weeks of training.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We were elated when we finally caught the sights of the Clubhouse. All of us were drenched in perspiration caused by the fierce rays of the sun beating down. In spite, we held on strong to maintain pace for a highly satisfying finish.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With all the hard base-build work accomplished, many Falcons are looking at the start of Optimal Pace training beginning Week #9 where they can put their new found strength to sustain good paces to meet race day objectives.</span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Survived The Twin Hills Challenge</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/media/set/?set=a.651280618351516.1073741859.350874378392143&type=1" target="_blank">Facebook Photos by FatBird Chin</a></b></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-78124297479733272262015-02-25T03:13:00.000-08:002015-02-25T03:13:00.521-08:00Week #7: long run intervals<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In preparation for the move to Optimal Pace in 2 weeks, the <b><a href="http://www.opfalcon.com/" target="_blank">Falcons</a></b> were given a challenge of maintaining 4.5km loops at Marathon Pace less 10s with 1min-2min rests in between.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Given the ongoing Lunar New Year Celebrations, the group took an auspicious photo with the Goat, the Zodiac sign for 2015, for a nice kickoff to the second half of <b><a href="http://www.opfalcon.com/" target="_blank">Ops Falcon</a></b> training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the base built up in the first 6 weeks, it was evident that the Falcons were a lot stronger and more experienced with maintaining their target training paces, especially with the help of the ever-dependable Falcon Trainers & Pacers.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The first part of the menu was a 6km at Marathon Pace along the scenic Riverside till the ECP Bridge, each led by their respective group Pacers. The main course of the MP-10 intervals was served from the ECP Bridge looping back at the Marina Barrage slope for that ascending challenge before finishing back at the ECP Bridge for that quick rest for the next repeat.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Before the first lap was even midway through, the sun were beating down forcefully on the runners, creating an additional heat challenge which threatened the pace of the trainees. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathoners did well to sustain the pace in spite of the heat, which will set the tone for their smooth progression to Optimal Pace training. The Full Marathoners did find the intervals along that sun-baked stretch mentally draining and physically sapping, with a number of groups eventually doing 3 laps.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Group 1 which comprise of the more experienced trainees did well to complete their task of 4 laps in spite of the tough challenge. Although the distance was a little short of the originally planned, the level of difficulty was more than ample to compensate for that minor shortfall in distance.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The 2.5km run back to Sports Hub felt a lot better as we reverted to Marathon Pace, plus the sense of satisfaction was heightened with the knowledge that the hard part of the workout was done and dusted.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">With yet another challenging workout under their belts, the Falcons mental and physical strength endurance has moved up a notch, which will prepare them well for their upcoming hills challenge in Week #8. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The redcon status of the flock remains good and we are happy to know that the Falcons were able to sustain the workout variations being put to them with very positive attitudes and strong commitment for performance.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">On a related note, a huge shout out to the Falcons (Justin Too, Ratty Liz) who did so very well with PBs at the Tokyo Marathon this morning.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Are Flying High!</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/media/set/?set=a.646513495494895.1073741858.350874378392143&type=1&notif_t=like" target="_blank">Facebook Photos By FatBird MK</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-22387921855062748142015-02-18T05:44:00.000-08:002015-02-18T05:44:00.183-08:00Week #6: Marathon Pace @ Sports Hub<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0tSAbih0izM2DFV5yzV3evaUI7N93iBbsmbu-YfovoQi7dM_neij2-9NnTjTSaSWEg0pCnrINFVxg8pO5MAVQm3_joWwT1whtDqu2OUGEfs36G6hn8SBITlQfhmi7wyZ8iEXmRe9CL75M/s1600/MAIN1s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0tSAbih0izM2DFV5yzV3evaUI7N93iBbsmbu-YfovoQi7dM_neij2-9NnTjTSaSWEg0pCnrINFVxg8pO5MAVQm3_joWwT1whtDqu2OUGEfs36G6hn8SBITlQfhmi7wyZ8iEXmRe9CL75M/s1600/MAIN1s.jpg" height="368" 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;"><b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Operation Falcon</a></b> kicked off its next phase of training with Marathon Pace endurance run at a new location to boot, the Singapore Sports Hub.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The training route was familiar with some Falcons as they have been used quite often in major local races. This was the first time for any FatBird operations to use Sports Hub as a start/end point, and from the way things turned out, we should be using this new location for more of our marathon training runs.</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;">Both the HMers and FMers covered the same first lap of 16km covering stretches of the Geylang PCN, Gardens By The Bay East, Marina Bay Sands and rounding back along the Promontory. The FMers covered another 14km with a smaller loop within the larger first lap. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Running conditions were conducive with the windy and cooling first half of the training as the respective pace groups maintained well their Marathon Paces. There were regular applause and shouts of encouragement which served to lift the spirits of the trainees each time.</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 majority of the Falcons kept to very good Marathon Pace efforts under the guidance of their group trainers and pacers, maintaining very steady paces and good running form. As we progressed, the run became more challenging at the Promontory stretch when the sun came beating down on the Falcon's backs.</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;">Rising to meet the challenges, the Falcons were able to persist another 5-6km to finish the entire HM run in target paces and timings. The FMers did slow down a bit after 20km as the sun's heat continued unabated, but the trainees pushed on to complete their 30km requirement to meet training objectives.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A few of the runners turned back slightly earlier and completed from 26-28km. A quick debrief of the session was followed by stretching exercises conducted by FatBirds Arnel and Jayson. The trainees followed through with the whole routine respectably well .</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A second debrief was given followed by important advise on having a good dynamic warm up routine especially for HM races, as well as being mindful about our own body conditions and having regular check ups and not leaving anything to chances with regards to our health.</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 FMers completed their training by 10am and were feasting on bananas and post-run drinks as we shared stories and lessons learnt from the training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We will be back to the same location at Sports HuB next week for long distance intervals, something unique and effective for our purposes of having Falcons have a sustainable 'speed' for good results on race day.</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 Falcons Get Onto Marathon Pace</i></b></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: x-large;"><b><a href="https://www.facebook.com/media/set/?set=a.642050319274546.1073741854.350874378392143&type=1&notif_t=like" target="_blank">Photos from FatBird Chin</a></b></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-2733712948997960192015-02-06T03:13:00.000-08:002015-02-06T03:13:00.085-08:00Weekend #4: The Intervals Sandwich<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a cool morning at Weekend #4 of <b><a href="https://www.facebook.com/media/set/?set=a.633508013462110.1073741852.350874378392143&type=1" target="_blank">Operation Falcon</a></b>, just the right climate for our basebuild workout comprising of a menu of 800m Park Intervals sandwiched by a 5km pre and 5-10km post workout basebuild runs.</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 good at SAFRA MF with a few new runners joining us for the first time. After a quick training brief, the respective pace groups proceeded at their own paces towards Labrador Park, taking the Depot Rd, Alexandra Rd, Labrador Park Rd approach.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once at Labrador Park, the various Groups 1-4 were briefed on their interval requirements and respective work:rest ratios. One at a time, the groups were flagged off to do their 4-6 800m interval sets, led by their dependable Falcon trainers.</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;">Most of the groups started out too fast for their first lap, but soon settled in after 2-3 laps as they found the correct rhythm and effort for better management of target interval pace. The runners were taxed not only on their required paces in Zone 4 effort, but were also given just sufficient rest time for them to recover before their next sets.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once the initial apprehension was over, the Falcon trainees soon settled into the interval training and were enjoying the hard work, especially with motivation and encouragement from group members and also inter group.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Before long, all had completed their required number of sets at target paces, with a few adding on 1-2 sets for good measure. Streaks of perspiration could be seen on the Falcon's satisfied faces as they completed their final sets while maintaining good form. All had reserves in their tanks as they were prepared for the 5-10km run at basebuild pace to follow.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Gatorade Tank was fully emptied with nary a drop left as all Falcons topped up their fuel belts before heading back for the post-interval run. With tired legs, but still very strong minds, the Falcons did well to sustain basebuild paces all the way back to SAFRA MF Clubhouse to finish convincingly.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cool down stretches by Groups 1 &amp; 2 trainers ensued, with eager trainees participating to stretch out those achy muscles to lessen any Delayed Onset Muscle Soreness (DOMS) the following day. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With the workout completed well ahead of the alloted time, there was a sense of achievement among trainers and trainees alike, serving to enhance the confidence levels to take up the challenges in the coming weeks before we enter into Pace Training at Marathon and Optimal paces.</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 look forward to week #5 with anticipation as we go back to Macritchie Reservoir for a LSD of trails and hills long run. The Falcons will get stronger and more experienced in tackling some of these terrain and route challenges to be better prepared for the <b><a href="http://2xucompressionrun.com.sg/" target="_blank">2XU Compression Run</a></b> at end March.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Loved Their Intervals Sandwich!</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.633508013462110.1073741852.350874378392143&type=1" target="_blank">Facebook photos by FatBird Chin</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><a href="http://www.opfalcon.com/p/register.html" target="_blank">Register For Ops Falcon Training HERE!</a></b></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-53507876352462809272015-01-25T05:30:00.000-08:002015-01-25T05:36:06.925-08:00Weekend #3: The Hills Beckon<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 round of cruise intervals last weekend, <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">The Falcons</a></b> were given a treat of the hills workouts at our Western Hills training enclave. A favourite with many of our trainees and training operations, the Mt. Faber region offers many good hills workouts for building those strength endurance bases.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The group of trainers and trainees were a tad smaller this morning as most were away for the HongKong (HK) marathon. As we compile this report, we have heard that they have done very well in spite of the well known hilly terrain of the HK course, with a number of good Personal Bests (PBs) registered.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Back to the Falcon training...the respective Groups 1-4 trainees were led through a basebuild run from SAFRA Mt. Faber along Depot Rd, Alexandra Rd before entering into the Labrador Park region. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once in the Park, the Falcons were taken through 3-4 repeats of the 1.4km hills course, employing the knowledge they have about effective hill training. Although there were a few new trainees in the midst, most of the Falcons managed the paces and effort well to complete this main menu item up to expectations.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the Labrador Hill repeats, the Half Marathon (HM) trainees proceeded back to SAFRA MF running 4km of moderate hills while the Full Marathoners (FM) were shown their way up Morse Road to Mt. Faber Loop junction for that well-known 1.6km merry hills workout.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Many of the Falcons who were quite drained by the Labrador Park workout and the run up Morse Rd actually recovered pretty fast to be able to tackle the 2-3 Mt. Faber loops at sustained basebuild paces.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The HM training was completed by 9:30am while the FM groups finished their entire menu by 10:15am - a well managed workout by the Falcon trainers who have spent much effort to engage and motivate the Falcon trainees to complete their planned workouts in targeted timings.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Falcons wore tired looks but were very satisfied with the hills challenges they faced and overcame this morning, ocne more enhancing their self confidence in their marathon training progress.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We will be back to MF in weekend #4, but this time with a touch of intervals and speedwork sandwiched by 2 blocks of hills runs. Most of the Falcons should be back next week to enjoy this 'tasty' menu. Should new runners wish to join in the program or just drop in at some of the Falcon sessions, do check out the Falcon website at <b><a href="http://www.opfalcon.com/">www.OpFalcon.com</a></b>.</span><br />
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Have Overcome The Hilly 'Mental' Barrier </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/media/set/?set=a.629111047235140.1073741851.350874378392143&type=1" target="_blank">Facebook Photos by FatBird Chin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-75388671154731738682015-01-18T05:49:00.000-08:002015-01-18T05:56:36.806-08:00Weekend #2: Trails & Cruise Intervals<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a weekend of overseas races which saw quite a number of Falcons away. Still, the turnout was not too bad and those who came were not disappointed with the great 'value' they got out of the MacRitchie trails and monster slopes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A good round of dynamic warm up of activation drills was conducted by the Falcon trainers, Jayson and Kevin to the delight of the trainees. The purpose of the drills was to work up the heart rates a little as well as encourage good range of motion during the run.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">First up was a 4km run through the trails at Basebuild pace at each of the respective pace groups' effort levels. Once out of Northern Trail, the pace groups consolidated for their 2km cruise intervals with various work-rest ratios implemented according to abilities.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The first rep was an eye-opener for many of the trainees who have not known that part of MacRitchie Reservoir. When they finished the rep, they looked flustered and exhausted. However, once they had the rest ad recovery, they were able to pace themselves through the 3 (HM) to 4 (FM) reps with good management of effort and running form.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All the groups ran in clockwork according to plan, managed well by the Falcon Training Crew. Importantly, the rest intervals were monitored closely and implemented without any plea bargain whatsoever.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Some of the trainees who seldom run slopes did considerably well while more experienced marathoners who were new to such cruise interval workouts had commendable performances. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Although the sun was out, the stretch of roads and trails that we operated in this morning was mostly sheltered by natural elements, making the whole training bearable and to some extent, enjoyable. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the cruise intervals, there was still some left in the tanks for most of us to run the 4km return route along the Northern trail. The spirits were high and all were back at the Amenities Centre by 10am.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A short debrief was conducted to explain the morning's workout and purpose, with some advise on training in the correct heart rate zones and recovery from training being shared with all trainees.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The trainers were heartened by the good training ethics of the trainees, especially happy with their 'never-give-up' attitude and always giving their best to attempt all planned workouts.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The base of the Falcons will continue to be strengthened over the next few weeks before taking them through the next stage of training. More hills, albeit of a different kind can be expected for Week #3's session, and already, quite a number of Falcons were already looking forward.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For those who wish to hop on for this exciting PowerFLIGHT journey with the Falcons, limited training slots are still available - <b><a href="http://www.jotformpro.com/form/43304863102950" target="_blank">REGISTER 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>The Falcons Survived To Become Stronger!</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/media/set/?set=a.624104434402468.1073741850.350874378392143&type=1" target="_blank">Facebook Photos By FatBirds Jayson & Choon Hooi</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-80481962145062470512015-01-11T19:43:00.000-08:002015-01-17T19:45:14.390-08:00Cool Weather Kick Off for Ops Falcon 2015<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;">It was a great start for the 80+ registered participants at the second edition of <b><a href="http://www.opfalcon.com/" target="_blank">Operation Falcon 2015</a></b>, 12-week marathon training for the 2XU Compression Run. The weather was cool and windy as the early birds gathered at C4 ECP Shelter for registration as well as sizing of their eventual finisher race singlets.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">A warm welcome was extended to all Falcon participants with the usual training and route briefings before starting the run at 7:25am...of course not without taking the customary group photos.</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;">Although the 2XU Compression Run only offered up to Half Marathon categories, Ops Falcon has also included the Full Marathon training program to cater to those who are doing overseas marathons like the Taiwan and Saga Sakura Marathon. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A good portion of 40% first-time FatBird trainees mingled well with the rest of the 'sesoned' FatBird trainees, under the watchful eye and friendly encouragement of the ever dependable Team FatBird Training Crew.</span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">This being the kick off training, the HM and FM participants completed a no-frills 13.5km and 21km at BaseBuild pace respectively, allowing for the newer runners as well as others who have taken a short break from exercise to consolidate a good base before moving on to speedier paces.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">There were good chit-chats and words of advice from the Falcon trainers with the trainees, allowing for healthy engagement and interaction which will set the tone for a smooth and enjoyable 12 weeks of training ahead. The newer trainees adapted to the pace and conduct of the training rather well, with very little hiccups along the way. </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;"><span style="font-size: large;">All the HM categories completed their runs by 10am and were given a debrief by the Falcon Trainers explaining the concepts of Team FatBird's FlightZONES and PowerFLIGHT training systems, as well as set expectations for the remaining weeks of training. </span> </span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The FM participants completed their runs by 10:30am to rousing cheers and applause by fellow trainees in strong form, partly attributing to the immaculate weather this morning. There were quite a number of satisfied faces especially among the newer participants who are starting to appreciate the kind of structured training Team FatBird offers.</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;">After the honeymoon start of the first session, the Falcons will move on to bigger challenges from week #2, starting with some high intensity tempo intervals sandwiched by 2 trail portions at next weekend. It will be something interesting and we are sure many will be looking forward to have yet another great workout.</span><br />
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<a href="http://www.opfalcon.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQN8YBqSW8oVxnxjDAfnRgy_SDgMFkxuNVXb8ls5KQyNL_Dt8_pz6eD-gInVniy6wpu0xY_MFGF9tLNUt55Nh9VZ1eBFFLUj6FBvmvZm8ZxEvgp8aCGsD5uWTtdKMXQM6cQAuRevng9zZm/s1600/C9A.jpg" height="426" 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;">For the many runners who have signed up for 2XU Compression Run, Run350 and other Marathon races in Q1 2015, you are invited to start training with the <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Falcons</a></b> to achieve your race targets and New Year resolutions set just a week or so ago. You can sign up for limited slots of this high-value <b><a href="http://www.jotformpro.com/form/43304863102950" target="_blank">12-week marathon training program HERE</a></b>, and start enjoying the benefits of structured training and steam ahead in the New Year!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Soared To A Cool Start!</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.617685001711078.1073741849.350874378392143&type=1" target="_blank">Training Photos By FatBird Chin</a></b></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-55458652024660606362014-11-27T08:53:00.001-08:002014-12-17T01:14:44.190-08:00The Falcon Program 2015<b style="background-color: white; font-family: Verdana; font-size: x-large;"><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Operation Falcon</a></b><span style="background-color: white; font-family: Verdana; font-size: large;"> is a specially-designed 12-week FlightZONES</span><sup style="background-color: white; font-family: Verdana;">TM</sup><span style="background-color: white; font-family: Verdana; font-size: large;"> Marathon training program to prepare runners for the 2XU Compression Marathon 2015. The training is also geared towards preparations for other international marathons happening in the months of February & March 2015.</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 program comprising of:</span></span></li>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">11 Endurance, Cruise Tempo and speed workouts on Weekends/Sundays</span></span></li>
<li class="MsoNormal"><span style="font-family: Tahoma; font-size: large;">Recovery, Tempo, Fartlek runs from Mon-Thur</span></li>
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<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Workout sessions will focus on </span><span lang="EN" style="font-family: Tahoma;">building strength and power endurance for 10km, 21km and 42km distances, with a good mix of tempos, hills, repeats, coupled with weekend LSD and pace runs.</span></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Experienced Marathoners and Pacers leading and guiding the runs</span><b><span style="font-family: Arial;"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">The FlightZONES<sup>TM</sup> Training System, incorporating heart-rate measurements and progressive paced running</span><b><span style="font-family: Arial;"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">The PowerFLIGHT<sup>TM</sup> Training System, incorporating hill repeats and trails/rolling hills</span><b><span style="font-family: Arial;"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Two levels of training – beginners and experienced runners</span><b><span style="font-family: Arial;"><o:p></o:p></span></b></span></li>
<li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Tahoma;">Regular EDMs and online postings of the weekly training plan and tips on running techniques, form and pace</span></span></li>
<li class="MsoNormal"><span style="font-family: Tahoma; font-size: large;">A one-time Special kit-up discount on 2XU Compression products</span></li>
<li class="MsoNormal"><span style="font-family: Tahoma; font-size: large;">Equipping Discounts and Special Promotions on other Sponsors/Partner products</span></li>
<li class="MsoNormal"><span style="font-family: Tahoma; font-size: large;">eCertificates Of Completion/Achievement</span></li>
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<b><u><span style="font-family: Tahoma; font-size: large;"><span style="color: red;">Training Fees:</span><span style="color: blue;"><o:p></o:p></span></span></u></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">42km participants pay a fixed contribution.................<b>$140</b><o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">21km participants pay a fixed contribution.................<b>$130</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Previous Team FatBird (TFB) Participants...............<o:p></o:p>.<b>$120<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>$20/session</b></span><br />
<b style="font-family: Tahoma;"><span style="color: red;"><br /></span></b><b style="font-family: Tahoma;"><span style="color: red;">* Past FatBird fee-paying trainees enjoy discounted pricing</span></b></div>
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<span style="color: red; font-size: x-large; font-weight: bold;">Training Starts 11 January 2015!</span></div>
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<a href="http://www.jotformpro.com/form/43304863102950" style="font-size: xx-large; font-weight: bold;" target="_blank"><span style="background-color: yellow; color: red;">CLICK TO REGISTER NOW!</span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://opsfalcon.blogspot.sg/p/schedules.html"><b>Click HERE</b> for the Training Dates/Schedules</a> for your planning purposes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /><a href="http://opsfalcon.blogspot.sg/p/faqs.html"><b>Click HERE</b> for Frequently Asked Questions</a>.</span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-37355543369516850852014-02-23T04:06:00.000-08:002014-02-23T04:50:42.906-08:00It's A Wrap<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 final training session for the inaugural <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Ops Falcon</a></b> marathon training for <b><a href="http://www.2xucompressionrun.com.sg/" target="_blank">2XU Compression Run</a></b> and the various Japanese and HK marathons went without a hitch, as the Falcon participants gathered for one final group run before next week's race.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Although a number of the Falcons were away for the Tokyo Marathon, we welcomed back a few others who did so well at the HK marathon last weekend - all the hard work from last December have paid off, resulting in many Personal Bests at these international marathons. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As we were writing this, fresh updates from our Falcons in Tokyo and Bhutan marathons indicated yet many more PBs and some great running.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This being the tapering 13km (HM) and 18km (FM) run at Optimal Pace, the spirits were high as everyone was relaxed and out to wrap up the whole 12-week Falcon training journey in good form. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Nearby, the 2XU Compression Pacers were conducting their final clinic and pace runs, and it was great to see many familiar faces as they ran past our gathering to cheers of encouragement from our team.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If the morning on Mar 2 was as cool and windy as this, we should be seeing many good performances and Personal Bests at the race. The Falcons went through their final training routine without a hitch, and mostly stayed together in their pace groups till completion. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Final touches and confirmation of equipment were rehearsed so as not to leave too many things to chances. With a successful wrap of the session, all Falcons are high up in their confidence levels, and are all ready to put up a good showing next weekend.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We would like to thank all Falcon participants and trainers for the 12 weeks of training and pacing as a team, and for the nice memories we shared in this maiden operation we specially prepared for the 2XU Compression Marathon.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We wish the Falcons all the best for their 2XU Compression Race, and in our records, each of you are already a winner and we are proud to have you as part of the Team FatBird family.</span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif;"><b><i>The Falcons Shall Rise To Meet The 2XU Challenge!</i></b></span></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.410182379128009.1073741848.350874378392143&type=1" target="_blank">Training Photos @ Falcon Meng Kiat</a><br /><a href="https://www.facebook.com/eutectiod/media_set?set=a.10203357287793606.1073741847.1253498432&type=1" target="_blank">Photo Contributions @ Patrick Koh</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-87381839416271542242014-02-16T03:58:00.002-08:002014-02-16T03:58:25.578-08:00Week #10: Reduced distance at Optimal Pace<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With 2 weeks to go before race day, the Falcons were geared for their 19km and 28km optimal paced LSD respectively. The morning's attendance was muted as many trainees were away for the myriad of weekend races (Japan, HK, Singapore).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The Falcons had their final crack of testing out their sustainable paces over a reasonably long stretch of Tapering distances, looking for adjustments and enhancements to their by-now strong base of marathon running.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was important that the runners complete their tapering run without any major injury nor form concerns. There would be the minor niggles or muscle tightness that needed to be addressed with massages and foam-rolling after this final long run before the race. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The weather was beginning to turn warmer after the 2 months of cooler temperatures,which provided additional challenges to the Falcons which were slightly affected in the final few km. All these were good for conditioning the mental and physiological strength going towards race-day preparations at just the opportune moment.</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;">The Falcons completed their mission of the morning mostly with satisfactory outcomes. Even the few which were not in their optimal best managed to recover from their close calls to fatigue and 'hitting the wall' to finish sufficiently strong - very important for the psychological conditioning which will bring the runners to their targeted performances.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We now look forward to our final weekend of Tapering and race preparations with eager anticipation of putting what we have worked so hard in the past 2-3 months into 'live' execution on March 2. </span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>2XU Compression Marathon, The Falcons Are Geared Up!</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/media/set/?set=a.406274202852160.1073741847.350874378392143&type=1">Photos @ Falcon Meng Kiat</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-84477703894683350492014-02-15T20:28:00.000-08:002014-02-15T20:28:21.906-08:00Week #10: Hills Finale<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In the final hills session of the <b><a href="http://www.opsfalcon.com/" target="_blank">Ops Falcon</a></b> program, we visited the 4th of the famous hills workout areas of the Western region - Kent Ridge Park. The turnout was reasonably good, with some of the Japan Marathon-bound participants coming in for their final speed &amp; strength tune-up.</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;">With a strong base built up after 9 weeks of progressive marathon training, all of <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">The Falcons</a></b> tackled the 3 km run up to Kent Ridge Hills with relatively ease but strong fervor, anticipating what would be in store for the evening's workout menu.</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;">All were not disappointed when presented with the serene start point by a lake for the hills repeats. In groups, they were flagged off to traverse the 400m up and 600m downhill run at average tempo pace. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With their hard-earned knowledge of tackling hills, the Falcons meandered up slope steadily but working hard on the cardiovascular system and leg cadence; and then recovering gingerly on the down slope with repeated 'winds' of energy to drive upwards on the next repeat.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">It took all of 30-40min of rigorous hills running to get the heart and blood pumping healthily hard. The trainers were strategically positioned (50-100m from the top of each hill repeat) to help the trainees sustain the workout intensity while maintaining suitably good running form. </span> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was a real joy to see the Falcons work hard on each of the uphill climb with such perseverance and 'never give up' attitude till they reach the top of the knoll, before easing off into recovery with heaving and sucking in for rapid recovery.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When the whole routine was over, there were lots of excited chatting in the still of the night, breaking the quietness with enthusiastic sharing of the challenging slopes and how happy we were to have completed yet another milestone in our Falcon journey. As usual, we had the 'victory' pic with a show of number of laps conquered on our hands.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The returning journey of 3km provided a good time to recollect our thoughts on the evening's workout as well as lessons learnt. As we head on to tapering mode for the race in 2 weeks time, we felt strong as ever, with regular reminders from the trainers for proper rest and recovery continuing to ring in our heads as our bodies adapt and strengthen from the rigors of the weeks of buildup.</span><br />
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<b><span style="color: lime; font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">The Falcons Conquered Yet Another Hill! What A Thrill!</span></span></b></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-26766918835770494972014-02-09T02:44:00.001-08:002014-02-09T02:44:16.794-08:00Week #9: The Longest 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;">It was the longest training run in the operation, one that served as an endurance 'test' as well as ability to sustain the Optimal Race pace throughout. Conditions were made more challenging with the inclusion of a 12km 'Demoralizing Route' stretch coupled with the heat of the sun in the second half of the Long Slow Distance (LSD) run.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We were able to start by 7am for a good 3 to 4 hours of run-in. Throughout the run, the Falcons were able to use the Trainers & Pacers as guideposts to maintain their intended paces, although a number of fellow trainees were seen to be chatting and helping one another along with the 'mental challenge'.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Half Marathoners completed the full 21km which put them in good stead for a smooth completion of the race on March 2. The heat conditioning from the sun was a 'bonus' of sorts although it would be unlikely the HM runners will get the sun on race morning as we will start very early.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The FM runners who were going for the Japanese marathons completed their 28km as part of tapering ahead of these earlier races in 2 weeks. The bulk of the FM Falcons who were training for the 2XU race gritted their teeth and sucked in their guts to push for the final 5-7km after the 28km of optimal paced run back to the start point at C4.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">By the time all runners returned at 11am, the sun was in full glory and beating down on the parched ground (where the grass were lost through the 2 weeks of zero rainfall in our island). The sense of satisfaction coupled with the knowledge of having made it through this tough 21km and 35km distances heightened the confidence of the Falcons, who by now are pretty sure of a minimum completion within targeted timings on race day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">A scan through of all runners showed that the Falcons were injury-free although some showed signs of fatigue along with tightened muscles (of which some good self or assisted massages can surely help relieve).</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The following 2 weeks of taper with distances cut back but training intensities maintained, will provide the conditioned Falcons with ample recovery and honing the speed to put out good performances when it matters. </span><br />
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-16627114634805346942014-02-02T08:21:00.001-08:002014-02-02T08:21:40.954-08:00Week #8: The CNY LSD<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was just the 3rd day of the Lunar New Year holidays and the Falcon's training continued with fervor as we ramp up with the second longest run in the series, 4 weeks ahead of the 2XU Compression Marathon on 2 March. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The turnout was reasonably good as we started the training run earlier at 6:45am, just to get sufficient time in for the 19km and 32km distances the HM and FM trainees were going for. The weather was sufficiently cool for a good sustainable pace which saw the slightly late comers join in their respective groups after 3km.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Falcons tested their sustainable Marathon paces with good results, with most able to put their new found strength endurance from all those hills and tempo runs to good effect. The HM Falcons came back very strong from their 19km runs, especially so for those who have been equipped with foam rollers and have taken some time for deep tissue and myofascial massages.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The FM Falcons were strong for most of the 1st half of the journey, only to be challenged in the return leg where the sun came onto their backs. Still, they were able to steady through to complete their runs to meet training objectives of the morning.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After 8 weeks of basebuild and foundation pace training, the Falcons are looking good as we progress into Week 9 with the longest LSDs of 21km and 35km for the finals conducted at FatBird Optimal Pace. With sufficient load up of fuel during the festive season, including ample rest and recovery time during the festive period, the Falcons look set to complete the longest LSD in good form.</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.398423150303932.1073741844.350874378392143&type=1" target="">Facebook Photos from Falcon Meng Kiat</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-2321051472015745886.post-74488112107903609172014-01-15T09:38:00.003-08:002014-01-15T20:45:17.476-08:00Week #6: Speedy Hills Attack<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Every once in a while, we inject some very interesting elements into our marathon training programs - this evening was one of those exhilarating workouts for the <b><a href="https://www.facebook.com/TeamFatBird.Falcon" target="_blank">Ops Falcon</a></b> trainees which brought us to one of those 'Ninja' areas for some high speed workouts.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The appetizer comprised of a 2km run up the rolling hills of Mt. Faber and some parts of Henderson Waves - if that did not work up an appetite, then nothing much would. By the time we reached the secret training grounds, the Falcons were all pumped up for some exciting speedy hills.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Upon hearing the targeted paces they were supposed to maintain for each of the 1km repeat, the humble Falcons were trying to bargain down the timings. With a much stronger base than when they first started training 5 weeks ago, the expectations of the Falcons were high and the trainers would not accept negotiations for discounted paces that easily.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the 1 lap orientation, the respective groups executed their speedy hills intervals with very hard runs up the hilly portion, then striding through the mid sections before being asked to work on their cadence on the final down slope of the course. With each repeat, the Falcons were maintaining good cadence and speed with nice form and smooth arm-swing action..</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We were right in insisting that the Falcons go according to planned paces, as many of them found the going rather easy, and in fact finished each lap with a good 15-30sec to spare. Even the rest intervals seemed to be generous from the quick recovery seen. Still, we kept to our side of the bargain as it was still a maiden speed hills workout for most of the trainees.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The 2km recovery run back turned into somewhat of a tempo run, as most of the trainees still felt strong and were happy to see if they could sustain their new found speed throughout. Although it was one of the tougher workouts in the program, the Falcons were lapping it all up and from the smiles of satisfaction seen, we could tell that they were so glad they came and grit through the whole routine.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 hours after the workout finished, many Falcons reported that their minds and bodies were still buzzing from all that adrenaline rush - some were even having 'crazy' thoughts of going for a recovery run...haha...if there were no work tomorrow, we could see some Falcons roaming the streets in their running attire late into the night.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Overall, all and sundry enjoyed the workout; and more importantly, boosted their confidence levels of knowing they can run fast at sustainable paces. This would put us all in good stead as we progress into week 7 with firm grounding for the important Pace Training phase.</span><br />
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<span style="color: lime; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b><i>The Falcons Danced The Hills With Speed</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/media/set/?set=a.388576267955287.1073741840.350874378392143&type=1" target="_blank">Facebook Photos by Falcon MK</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com