Archive for April, 2011

So I’ve completed a month of training without any mishaps. That’s 165K down, and 835K to go in the next 14 weeks. Still sounds like a lot, doesn’t it?

Week 4 called for 8K/11K/8K base runs and a weekend long run of 18K. Without even trying, the 11K last Wednesday had me getting new personal records for both the 8K and the 10K. I was taking it easy at first as recommended in the plan, but when I realized that the PRs were within reach, I sprinted the last few hundred meters of each distance. 8K now stands at 0:50:34 (6:19 pace) and 10K is at 1:03:12 (6:19 pace). I know, I know. They’re still slow times but you have to start somewhere, right?

That day, I almost got stopped at the gate because the guard questioned why I was wearing a singlet instead of a shirt as per camp policy. *sigh* With the summer heat, I’ll probably collapse if I run over an hour in a shirt. Anyway, I told him my jacket got stolen at the jogging track, which is true, and he let me go with a warning.

For the 18K run, I could have started sooner so as not to endure the sun during the last few kilometers. I ended up with an average pace of 6:55, which isn’t bad for a long run, but it could’ve been better.

Next week, I’ll start incorporating speed drills during base runs and the weekend will feature a half-marathon. Will I beat my PR? I damn well should!

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Three weeks down, fifteen more to go. I’ve completed 16.6% of the runs totaling 120 kilometers, which means 880 kilometers na lang. Woot!

I’m settling down to a groove. My body is adapting to the training schedule well and I’m learning when to push and when not to abuse myself. This is how last week went:

Monday. A rest day so I did some upper body exercises using my 4lb dumbbells and plenty of repetitions. My arms are starting to get toned, with some curves, which I’m still getting used to (I think it’s funny). It should help me fight fatigue with my arm swings. I’ve also added more abs and glutes exercises. These areas are much tougher.

Tuesday. This was supposed to be ran at an easy pace, but oh well. I must’ve gotten a little too excited and went out there for a new 8K personal record of 0:50:38, 6:19 pace. Great for self-esteem, bad for burning myself out.

Wednesday. I slept late the previous night and when I woke up I felt like I was going to get sick. Being tired from too much exertion on Tuesday, I opted to rest, which is my first deviation from the schedule.

Thursday. Did the 11K semi-long run this day instead. I conserved my energies and finished at 1:11:30, 6:30 pace. I was able to explore the camp, deviating from my normal routes.

Friday. It was 8K of hills, hills, and more hills. My time was 0:53:47, 6:41 pace. Went exploring again and generally paid little attention to my speed and focused on having fun.

Saturday. Converted it to a rest day, which doesn’t really mean much since I did the upper body exercises again. Getting stronger, though. I can feel it.

Sunday. You’d think I’d learn my lesson from last week, but nooo. Scout had to get up late (5am is late) for the 14K long run and as a consequence, didn’t have time to eat breakfast or prepare energy gels. After 4K, I felt my tummy grumbling and I had to go back home for a bit. When I came back, the sun was getting higher and the camp was getting hotter. It was harsh going into the last few kilometers. I had to retreat to shaded areas, running along just one side of the rectangular track. I was so spent that I walked the entire 12th kilometer, but I was able to will myself back into running for the last two. It was so exhausting.

That was a stern reminder that just because I’ve done a couple of half marathons, it doesn’t follow that lesser distances are going to be easy-peasy. Respect the distance and it will respect you.

Manny Pacquiao’s Ab Workout

Posted: April 15, 2011 in Reviews

A strong core is essential for long distance runners. It helps in maintaining good form when you’re tired and generally helps with endurance. I’m trying to build my core, but right now I can only do maybe 40 crunches before I wilt in intense PAIN, then I take a break before doing more. Alex Ariza said Manny does 14 different ab exercises, 50 reps each, twice a day, for a total of 1400 crunches. And he does it all nonstop. INSANE. (I mean that in a good way) Watch his routine and marvel at his fitness:

Press Release

Nagsawa na ba kayo sa paulit-ulit na kalsadang tinatakbuhan ninyo dito sa Metro Manila? Batung-bato na ba kayo sa tigas ng sementong kalsada?

Di ba’t panahon na para subukan ninyo ang ibang klaseng kalsada, ruta at mga bagong tanawin?

You are cordially invited by frontRUNNER Magazine, Ang Pambansang Babasahin ng Mananakbong Pilipino, to the The Valley Trail Challenge that will be held on June 18, 2011 at Nuvali, Sta Rosa, Laguna.

For those who have done the marathon, don’t you think it’s time to test your feet for an ultra marathon? And for those who simply love the outdoors, a 25-kilometer category awaits you.

The route is generally runner-friendly, having a rolling but mostly flat terrain(single and double track dirt roads), and only around 5% will consist of concrete roads. This route offers reprieve from constant pounding on hard surfaces. One loop will consist of 25 kilometers with the start and finish lines situated at the vicinity of the Evoliving Center. The course will bring runners to the peripheries of the NUVALI complex which will offer participants majestic views that only nature and NUVALI can offer.

And in the true tradition of trail and ultra running, this race will be a no frills, all thrills race where runners, despite the presence of three aid stations( at Kilometers 9, 20 and 25 – first aid, water and electrolyte drinks), are strongly advised to be self-contained and sufficient, meaning , runners are required to carry their own hydration kits and nutrition supplies. Additionally, it is also recommended that they bring their own first aid kit(cotton balls, antiseptic solution, band aid strips and anti-biotic ointment).

A final briefing and race packet distribution shall be held on June 14, 2011, 6pm at ROX, Bonifacio High Street.

Experience the peace and serenity of your run without the distractions of pre and post-race fanfare.

We hope to see you share the trails with us.

Bring your cameras too!

RAIN or SHINE.

*LIMITED SLOTS ONLY*
Registration starts April 8, 2011 to June 4, 2011

REGISTRATION FEES:
(part of the proceeds will be shared with R.O.A.M. and Heroes’ Foundation)

25K – 750.00 pesos- inclusive of finisher’s t-shirt and token
– One 25k loop, counterclockwise
– Start: 6am, cut-off time FOUR hours

50K – 950.00 pesos-inclusive of finisher’s t-shirt and token
– Two 25k loops
– 1st loop, counterclockwise
– 2nd loop, clockwise
– Start: 5am, cut-off time NINE hours

REGISTRATION VENUES:

1) A Runner’s Circle Running Store, Aloha Hotel, Roxas Blvd, Manila Contact Number: 5674786
2) frontRUNNER Magazine, Antel Platinum Tower, 154 Valero Street, Salcedo Village, Makati City(back of Citibank Paseo) Contact Numbers: 09228229342*8432487

The Proper Running Form

Posted: April 12, 2011 in Articles

This is for all the beginners out there. Having a good running form prevents back pain and injuries. It also helps increase efficiency so you can run longer before getting tired. Here are some of Coach Rio’s tips:

  • Stay relaxed. Let your shoulders drop, and breathe properly. Keep your elbows bent at a 90-degree angle, fists open. Stiff shoulders and closed fists may cause muscle contractions.
  • Keep it natural. Don’t force your movements. Swinging your arms unnecessarily, for one, will only drain your energy without making you go any faster.
  • Remember the midline. Don’t make the common mistake of letting your arms go beyond the middle part of your body while running.
  • Look straight ahead. Instead of looking down, keep your chin up while running.

For clarity, the video below shows the basics in posture, lean, and footstrike in detailed graphics. If it’s all too much to take in at once, concentrate on perfecting one thing during your runs before you move on to the next. Even I’m still working on my lean. Practicing in front of the mirror helps.

Quitting is NOT an Option

Posted: April 11, 2011 in Random

The Ironman Triathlon: 3.86 km swim, 180.25 km bike and 42.195 km marathon, without any breaks. I don’t know why the Youtube poster found this funny, but I thought it was inspiring to see these women’s determination to finish.