My May Weekend Long Runs

May 15, 2011 marked the first time I did a long run since my BDM 102k race last March (read here and here).

And to be honest, I was really scared that I might score another DNF (did not finish) in the Goldilocks Fun Run. Praise God I managed to run/walk my way to the finish, with Boring teammates Rod, Makoy, and Nonong.  I finished in 2:57:06, not bad for a comeback long run.


Last May 22, 2011, Team Boring ran in Greentennial and I managed to finish my 16k just 5 minutes late of my PR (personal record). Along the route, I met some friends whom I've never seen for a long time, and was surprised that they were also hit by the running bug.


It was tough to sleep early on a Friday night. Tougher to wake up early on a very cool Saturday morning. I reached our training grounds before launch time. Plan was for a 17km long run. Since I will run Greenfield 21km tomorrow, our coach allowed that I only cover 10k+ for today. Weather was perfect for a very long run. But I need to conserve, in order to cover the following day's distance challenge.


The weather was once again perfect for a long run.  I enjoyed the scenes and the clean air of Greenfield in Sta  Rosa, Laguna.  The road was relatively flat, and concrete!  Running a Runrio event ensures you that you will have enough hydration along the route, marshals to guide you, and excellent race organization.


In summary, I am very very happy to be back on the road again. I don't mind the times, I just want to burn the fat I gained during my off-season, and stay injury-free. As always, I will do it slowly but surely.

Ang lakas ng gravitational pull sa akin lately!
Can I blame it on climate change? hehehe
Photo courtesy of Gary/Greentennial Photogs

See you on the road!

Read more...

3 Milestones

Today, June 12, 2010, Filipinos celebrate the 112th Independence Day of the Philippines. The weekend also coincides my last long run in preparation for the 34th National Milo Marathon scheduled on July 4, 2010.

Rizal Monument

Together with fellow Takbo.ph friends (Rodel, Ronald, Christian, Cyrus, Allen, Mar, Rafa, Bong, Vic, and Doc Art), we met in Km 0 Luneta at 11PM to run to any point going to Tagaytay. Edwin and Rania joined us when we reached Buendia.

Photo ops before take-off

Rodel, Ronald, Christian, Cyrus, Allen, Mar, Rafa, Bong, Vic, and Me

The 1st 15 kms was a bit easy, but I'm feeling a bit sleepy (perhaps due to the lack of sleep the day before the run). Good thing the group decided for a quick stop over in Jollibee Bacoor.

The next 10kms was tough. Running along Emilio Aguinaldo Highway made us deal with the pitch black darkness, uneven roads, and lights of speeding buses, trucks, jeeps, and cars.

When we reached Imus, Rafa suggested that we wait for the dawn and continue our run along Daang Hari towards our village. I obliged and knew that the distance would just be enough for me to cover my 43 to 45 km long run training plan for the day.

Allen going off road

Christian running the trails

Rafa also trying the trails

I'm really loving the trails since last week
(hmmmnnn... a trail race brewing soon?)

Break of dawn

At this point, I'm already feeling my pinky toes are developing blisters, and my right knee is starting to get sore. But I just got to complete my training plan.

What I love about this run is that Christian, Rafa and I were about to achieve something, that served as our motivation to continue the fight and finish. We stick it out and came out victorious.

Milestone # 1
Christian achieving his 1st 1000kms at Km 30

Milestone # 2
Rafa running his 1st unofficial Marathon Distance

Milestone # 3
I achieved my 2nd 1000kms at Km 43.9

Click here for the Garmin recap of our run (sorry, I was so happy I forgot to press 'stop' when I finished my run at km 43.9 hehehe).

Read more...

The Day I Glide and Fired a 45... boom boom pow!

I was so blessed to have a copy of Jeff Galloway’s book entitled "MARATHON!" from BOOKSALE STORE in SM Bicutan. Since then, I’ve been following his methods and I find everything to be effective.

Bought this book for P175 only

Included in the book are different training plans depending on the goal. Being the newbie marathoner that I am, conservatively I chose the one that meets my current level of fitness, for the upcoming Condura Skyway Marathon on February 7, 2010.

Diligently, I followed the plan, incorporating XT (cross training) on Mondays and Wednesdays, easy/recovery runs on Tuesdays and Fridays, tempo runs on Thursdays, and long runs/hill repeats/mile repeats on Sundays.


The Birth of Calibre 45

Training plan last Sunday, January 17, 2010 ordered for a long run of 43 to 45 kilometers. I initially intended to run it from my home to Bonifacio High Street (BHS) and back, with the intention of meeting Sir Jovie Narcise aka Bald Runner in BHS to redeem my Rizal Day Run (RDR) medal and register for the 2nd Bataan Death March (BDM) 102k Ultra Marathon. However, I’m a bit hesitant running the route, with safety as my topmost consideration. After consulting with Coach Mar aka Pojie / Forefoot Runner, he suggested that we organize a group that will start in Kilometer 0 (Luneta) going to BHS, then Eastwood in QC. I traced the route via MapMyRun.Com and told him that we need extend further to Marikina Riverbanks before we turnaround and re-trace the route back to Kilometer 0 for a total of 45K, to which he agreed, and we called the project: Calibre 45.

We agreed to have Mc Donald’s UN Avenue at 2:00 AM as our meeting place and time, and start at exactly 3:00 AM in Kilometer 0. Thread invite via Takbo.Ph forum followed, and one by one, runner friends enlisted.


My Plan

Calibre 45 is the peak of my training plan. I prepared well for the day, by resting and ensuring that I have enough sleep last Thursday and Friday.

I checked Runner’s World on recommended long run pace, and based on my 30 minute 5k race finish, a 7:31 to 8:26 min/km pace is ideal for me.

I have decided to execute Calibre 45 via 8:00 min/km pace at 4 minute run : 1 minute walk ratio, non-stop (to avoid lactic acid build-up that immobilizes muscles).

The following will be my estimated time of arrival schedule:

03:00 AM - 00k Kilometer Zero (Luneta)
03:50 AM - 05k Buendia Palanan Area
04:40 AM - 10k Kalayaan 32nd Street Area
05:30 AM - 15k C5 Bagong Ilog Area
06:20 AM - 20k C5 Eastwood Area
06:45 AM - 22.5k Marikina Riverbanks (turnaround)
07:10 AM - 25k C5 Eastwood Area
08:00 AM - 30k C5 Bagong Ilog Area
08:50 AM - 35k Kalayaan 32nd Street Area
09:40 AM - 40k Buendia Palanan Area
10:30 AM - 45k Kilometer Zero (Luneta)


Gliding My Way

Remembering John ‘The Penguin’ Bingham’s “NOTHING NEW ON THE RACE DAY” guideline, I have thought of also making Calibre 45 as the final test run for my Nike LunarGlide+. I have heard many didn’t like the pair for long runs, but I have to experience it myself, and decide later if I would consider the LunarGlide+ for Condura.

While waiting in Mc Donald’s, I ate a banana, drank Vitwater Endure (Blue), and a cup of Mc Donald’s Premium Roast Coffee.

Our run started at 3:15 AM in my watch. With my plan in mind, I diligently ran within my pace and aerobic zone, and walked following the ratio. The gang was a bit intrigued, but I let them go ahead as I leisurely take my walk break. Coach Mar and Doc Topher noticed and followed my method starting km2. Others soon followed suit (somewhere in km12, I guess they got tired and noticed that we are still fresh).

We reached BHS on schedule and met our fellow Takbo.Ph friends who are either running PSE Bull Run or 37 kilometer Condura Route Simulation, for some picture taking and very quick chats.

Where's our Takbo.Ph banner?
Photo courtesy of Rene Villarta

On our way to C5 area was a bit challenging since vehicles of all sizes are zooming their way, and we really need to be alert and carefully walk our way until we secure ourselves for a good running route along the road, which is already in the area of Universal Robina. I took the mandatory walk break opportunity to eat my small Snickers bar.

The group decided for a pit stop in Shell at the corner of C5 and Julia Vargas for a quick snack. I wanted to go on, but I’m also hungry. I joined them and walked around while eating siopao and Vitwater (you know?! hehehe), for continues movement and avoid locking of muscles. I also stretched my plantar fascia before we resume our run.

Thanks Manny! Yep, now I know! hehehe =)
Photo Source: http://www.flickr.com/photos/57958983@N00/3358991558/

With Angel, Cyrus, and Mar in Eastwood
Photo courtesy of Rene Villarta

As we near the vicinity of Marikina Riverbanks, Emil and Chris mentioned that we already covered more than 22.5 kilometers based on their GPS watches. So we turned around before reaching Marcos Highway. Here we noticed that Jonathan was not with us. We later learned that he lost his way, and headed back to Kilometer 0.

Joen and Tonette left us in Blue Ridge Area heading to their respective residences. Betty also left us in Valle Verde area heading to her place.

The group decided for another pit stop in Petron near Mitsubishi Motors along C5 for some snacks. Again, I walked around and stretched to avoid muscle tightening in my plantar fascia, while drinking water and Vitwater (now I know! hehehe).

Coach Mar accidentally landed on something that made him feel some pain in his foot, and conservatively decided to call it a day, before it aggravates to something very serious.

With Rene, Topher, and Cyrus in C5 Pasig-Makati Bridge
Photo courtesy of Rene Villarta

We reached BHS around 8:45 AM, just in time to meet Sir Jovie. I was surprised that we are still on schedule despite of the 2 pit stops, and I was feeling great! We got our RDR medal, registered for BDM, and quick chat with friends who are still in the area.

My RDR Medal

Cyrus was so happy to cover his planned mileage and called it a day. Gab and Junar took another route heading to Baclaran and Mandaluyong, respectively.

Chris Superhatdog, Wilnar, Rodel The Argonaut, Doc Topher, Sir Rene aka JazzRunner, Gian the 17 year old back pack runner, Angel Kulit, Emil Decipher and I proceeded to finish the project. Last pit stop was at the Pacific Star Building (roughly kilometer 38.5) at the corner of Buendia and Makati Avenue for taho (a native snack drink made of soy beans, caramelized sugar, and soft gel balls).

Taho break in the corner of Makati Avenue and Buendia
Photo courtesy of Rene Villarta

Even if everybody was still fresh, we decided to walk to conserve energy and avoid unneccessary injuries. We were all thankful for the very beautiful weather that spared us from getting wet or burned.

With Emil, Topher, Angel, Gian, Wilnar, Chris, and Rodel along Buendia
Photo courtesy of Rene Villarta

Approaching Buendia Palanan Area, Chris, Wilnar, Rodel, and Gian decided to resume running. Sir Rene and Angel soon followed. Doc Topher, Emil and I walked and enjoyed the Dragon Boat Festivities along Manila Bay. We reached Kilometer 0 at 11:30 AM, still fresh, no injuries, no sun burn, thank You, Jesus!


Assessment

After Calibre 45, I am now confident for Condura. My average heart rate until Kilometer 38 was still within the aerobic zone, thus, I can push for more and meet the cut-off time of six (6) hours.

Nike LunarGlide+ also worked well for me. I may consider wearing it for Condura.

Calibre 45 was also the first time for me not to wear contact lenses on a long run. I feel more comfortable with my spectacles. Learning from ultra-marathoner Ronald, I’m now considering of changing its lenses with transitions, for eye protection against harmful ultra violet rays.

It was also the first time I tried Vitwater on a long run. I was thinking, the Pat and Ton Concepcion might have these at the last minute in Condura, since they are relatives with Joey Concepcion (not too obvious, eh?) of RFM.


Next 21 Days

Taper time. I still have to continue with my weekday training plans, but no more long runs on Sundays, just speed work, and stay injury-free.

I’m ready for Condura Skyway Marathon! Thank you Jesus!

My Finisher Photo
Photo courtesy of Topher Montaos

Back to Back to Back Marathoner Topher Montaos, MD
Photo courtesy of Topher Montaos

Devirginized Unofficial Marathoner/Ultra-Marathoner Emil

Photo courtesy of Topher Montaos

Recovery meal in Chowking Luneta
Photo courtesy of Chris Iblan

Read more...

T minus 19 days, and counting...

My Run Today

Training plan for today called for a 32k long run. I planned to run half of it through Fort Strider Group’s “Octoberun”, and run the rest of the distance on my own around BHS.

Last night, before going to bed, I fixed my training bag, and placed it inside my car, so that I won’t worry too much and have a good night’s sleep. Went to bed around 7:30 PM, watched “The Bucket List” over HBO, and decided to turn it off at the middle of the program to start having forty winks.

I woke up at 3:00 AM and had coffee and cheese sandwich for breakfast. Took a shower, put on my running gear, and taped my feet (to avoid blisters). Rafa arrived at home 4:16AM, and proceeded to BHS a few minutes after.

We arrived around 4:50 AM, parked in B1 area near the cashier and guard (for safety), and did our last minute preparations. I left Rafa in the car, and started my training run around BHS. I was able to finally calibrate my foot pod (1 round is 1.2k by the way, measured through my car’s odometer), and covered 2 rounds at my aerobic pace. I wanted to run more, but the race already called the participants, and went my way to the waiting pen, and did some stretching while chatting with Que and Luis.

The starting gun was fired on time. I was very conscious with my heart rate, and ran at a manageable pace within my aerobic zone. College classmate Paul ran with me. He’s training for his first half marathon next Sunday. Like me, he’s also running in his aerobic pace, so we ran together and shared stories along the way. We enjoyed the hilly route, and was very happy with the hydration stations. I was able to save the water and Pocari Sweat in my hydration belt for my after race training because of the ample water supply from the race organizers.

We finished the 16k race inside our aerobic zone in 2 hours and 2 minutes (unofficial). I bid Paul goodbye and continued running around BHS. Crossing the finish line, I already covered 18.4km, and still feel great. I kept running and tried to maintain my heart rate inside my aerobic zone. However, the sun was already high and I noticed that my pace was getting slower, and I was drinking like a man in the desert, almost emptying the four flasks of my hydration belt in 1 hour. I also noticed that white salt-like particles started to appear on my left arm, that I’m no longer perspiring, that I can feel some cramps on my calves, and my heart rate at anaerobic zone. At 24k, I finally took a walk, and called it a day reaching 25k.

Lesson Learned

I was expecting for some partly cloudy/drizzling morning. However, the skies were very clear after the race. I should have arrived much much earlier in BHS to cover more distances before the start of the race.

I’m a bit sad missing the 32k mark. I envy the other runners who continued their run despite the heat. I’m just thinking, given the newbie in me, if not for the heat, I could have easily finished the plan within my aerobic zone.

SIM Update

Thanks to Craig Logan generously sharing in Takbo.ph forum that the elevation of the SIM route is descending until kilometer 27.5. Rock en roll follows for the next 8.5 kilometers!

Hmm… I’m thinking, since training on Thursdays permits me to run in my anaerobic zone, maybe I could do hill repeats instead of tempo runs. What you think?

Read more...

T minus 24 days, and counting...

It's 24 days to go before my marathon debut in Subic, Zambales. The recent personal and Typhoon Ondoy events are disheartening, but I must not lose focus on my training.

Over-trained? Rest!

I felt like the quality of my recent training runs are declining. Here you will read that I resolved to get back to heart rate monitor (HRM) training. After the ROTARun, I got sick and spent the holiday resting. The following day, I skipped my 8k easy run, and went to the neighborhood spa for some foot spa to treat my blister in my right pinky toe (which I regret, you'll know in a bit) and body massage pampering.


Come Thursday, I really felt strong, and resumed my training by running a 5k tempo. I was like an animal that got out of a cage! Hehehe... However, after the run, I got (not one but) two new blisters, this time at the balls of my feet (one on the left, and another on the right). Julius was right in his reply to my facebook shout. Foot spa removes all the callouses that protect your feet from blisters!

Friday, I learned something new from The Fit Mommy in solving blister problems. So I hurried to Toby's to get my tape and experience its benefits. After office, as I was preparing for my 8k easy run, this guy named Ondoy came and scared the blisters in me. Again, I skipped the run, and went home to rest.

Saturday, me and my buddy Rafa planned to go to Subic to recon the race route and do some ocular in our accommodation, but Ondoy spoiled the day and went all out, flooding Metro Manila and its neighboring provinces. No one was spared. Our house got flooded for the first time, that prompted me to create a small canal from our gate, to allow water to flow out of our place. This made my back and arms sore like hell. Good thing, the New Balance Race the following day got canceled because of the Ondoy aftermath, and I got to rest (again!).

Physical Inventory

With all the things that happened last week, I can't help but do a physical inventory during my rests, of what I have, and what I could still do, to pursue my marathon dream.

Immediately, I went back to the drawing board, and fixed my training plan. With 24 days left, I'm positive that my dream is still feasible. I just have to train wisely with the aid of my HRM, to avoid under or over-training.

My Present Maximum Heart Rate

The simplest formula to defines one's maximum heart rate (MHR) is 220 minus age. Thus, my present MHR should be 188. However, my Suunto HRM had a different formula that yielded a slightly higher MHR of 190 when I plugged in my age.

Actually, there are a lot of schools of thought to determine MHR. But as I've said earlier, I need to be wise and simplify everything. So I'll follow 190 MHR for my training.


Tuesdays and Fridays are strictly for EASY RUNS

Using an HRM, easy runs are defined as training at 65 to 70% of one's maximum heart rate. I need to sacrifice speed at the moment, to allow my body to recover, perfect my running form, and build endurance at the same time. I've learned that running at this pace develops my smaller leg muscle groups that are meant for endurance runs.

Thursdays are for TEMPO or SPEED INTERVALS

Again, with the HRM, tempo is defined as training at 88 to 92% of one's maximum heart rate, while intervals are at 95 to 100%. This would address the speed issue, and allow me to execute the running form I'm practicing during easy runs, at a much faster pace. At this pace, its the turn of my larger leg muscle groups to function and develop.

Sundays are for LONG RUNS

Still with the HRM, long runs are defined as training at 75 to 85% of one's maximum heart rate. These runs will serve as "practice runs" for my marathon race.

NO RUNNING on Mondays, Wednesdays, and Saturdays

I need to treat these days "holy" to allow my running muscles rest completely. I will also spend these days training other parts of my body, like the core and upper body.

My Run Today

So how did I fair earlier? Today, my training plan ordered an 8k easy run. Using my uncalibrated foot pod for a perceived distance, I finished my run in 1:10:36. Pace was 8:50 min/km, and average heart rate at 143 bpm. Yep! I missed training inside the easy run zone by 5%. Tsk tsk tsk! How can that be? I'm incredibly slow already!

Well, the only explanation that I could think of is that I'm not well rested. I still need to spend some more time resting (and sleeping), for my heart to fully recover, and lower my heart rate at a faster pace.

I also tested the tape that promises zero blisters. At first, I felt awkward, but soon I get used to it and felt like nothing was there. Yep, (the fit) mommy knows best! No blisters!

That's all folks. Time to rest and get some sleep. Hope I fair well next time, wish me luck! =)

Read more...