5:10 AM 23 September 2008 at The ULTRA Oval Track
It was my first time to wake-up so early for a practice run this morning at 4:30 AM. It was still dark at the ULTRA Oval Track when I reached the Grandstand but I had observed that there were two runners already making laps around the oval. “Prometheus” and another guy within my age bracket were already there. After doing my stretching exercises, I started my running workout, taking the outermost lane, as I intended to have 2 sets of 6K run around the oval track which served as my recovery run after my Milo Half-Marathon Run in Laoag City last Sunday. My plan was to do a tempo run for 6K and then do some “pylometric” exercises in-between sets of 6K runs.
My first 6K was timed at 30:38 minutes with an average pace of 5:05 mins per km. My average HR was 163 bpm and maximum HR at 171 bpm. I slowed down for the next two laps and stopped to do some “plyo” exercises. It took me at least 30-40 minutes to perform selected exercises I got from my P90X program. Doing such “jumping exercises” made me sweat some more!!! I was glad I brought a bath towel this time to wipe my sweat. I am sure the other runners at the oval track were thinking that “I am crazy” doing all those weird jumping movements.
I did my second set of 6K and I had the chance to run and chat with Prometheus. It was nice running about two laps with him and I told him about my running workout for the day. Later, he allowed me to resume my pace and I continued my run. My time for the 2nd set of 6K was 31:50 minutes with an average pace of 5:17 mins/km. Average HR was 161 bpm and Maximum HR was 166 bpm. I finished my 2nd set with two laps of slower pace.
I had some rest while talking to Coach Rio, Kim, Captain Espejo, a coach for triathletes, and the rest of the military elite runners. Before I finished my workout, I ran 2 repetitions of 400 meters where I recovered each repetition with one lap of 6:00 min/km pace. My first 400-meter race pace was timed at 1:38 minutes (HR-152/164 bpm) and my 2nd rep was timed at 1:46 minutes (HR-164/168 bpm). The last rep was followed with a 2-lap run with slower pace. After, my post-stretching routine, I changed my running kit and I went home satisfied with my running workout.
I was able to run a total distance of 15.68 kilometers for the day.