Last week, I had a 3-day rest (Monday to Wednesday) from running and resumed my running on the morning of Thursday at the ULTRA Oval Track. I did a 10K run at the oval within my 97% Lactate Threshold with an average pace of 5:03 minutes/kilometer. On the following day, Friday morning, my son and I ran the route of the Happy Run 15K with 79%-80% Lactate Threshold with an average pace of 6:10 minutes/kilometer. However, during our scheduled “speed” session on Friday night, Maj Espejo gave us the usual instruction to run 75% of the distance we are going to run for the Sunday’s race at our 100%-110& Lactate Threshold. So, for the members who were scheduled to run the Happy Run 15K, they ran 11 Kilometers at their race pace and I ran 7.5 kilometers at my race pace for the Resolution Challenge 10K Run and finished it with an average pace of 4:48 minutes/kilometer. On the early morning of Saturday, I was back at the ULTRA Oval Track for my 30-minute “active recovery” run with a 70% Lactate Threshold or with a slow pace of 6:30 minutes/kilometer. Well, last Sunday, I finished the Resolution Challenge 10K Run with an average pace of 4:32 minutes per kilometer, barely missing eight (8) seconds from my 110% Lactate Threshold.
This week, I had another 2-day (Monday & Tuesday) complete rest from running. I went to the gym after lunch yesterday for a 0ne-hour workout for my upper body and “core” muscles. After a short shower and changing my attire for running, I was already on my way to the ULTRA Oval Track for the Wednesday scheduled training. During our training session, the coaches gave us more new “jumping & bouncing” drills and “new” speed drills we had never experienced before. Our coaches keep on surprising us with their “gimmicks and techniques” wherein they explain the importance of each drill for us to improve our finish time and running technique & form. The best part of such explations is that our coaches deliver their point in English! I can say that almost 100% of the members keep on improving their finish time because of the “message/voice” of Coach Salazar which keeps on repeating to our ears & brains during weekend road races! Here comes now the best part—our “main course” for the day! We were directed to do 5 X 400 meters with 1:30-minute rest in-between interval at our 110% Lactate Threshold. That is just the starter. After 3-minute rest after finishing the 5 X 400, we have to do 2 sets of 15-minute runs with 3-minute rest in-between the sets within our 110% Lactate Threshold, too! There was no need to complain as we knew our coaches were leading us to a new and higher level of running performance. As my GF 305 was not working because of spent battery power, I really did not know how fast or slow we were running on those laps and sets. However, what I knew was that I became stronger and faster after those two days rests and did not have any leg pains or soreness even if I had my gym workout before this speed training session yesterday.
On these two or three days rests, I went to the province, away from the polluted air of Metro Manila. I just enjoyed the fresh air and the nice cold weather in Laoag City last week and in Cagayan Valley last Monday & Tuesday. No running but just a short walk to have a glimpse of those vast fields newly-planted with rice. Just breathing the fresh air around; enjoying the fresh foods which were home-cooked and sometimes, served “raw”; and resting and relaxing for the rest of the day during these days made me recover my tired muscles and I know my body is ready again for more running “adventures” in the coming days.
To all the runners, I suggest you take also a 2 or 3-day rest and drive/fly away from the noise, crowd, traffic and polluted air of Metro Manila and re-charge yourself. Just relax, eat, and breath the fresh air around you.
Also, to most of the runners who want to improve on their speed and finish times in their future road races, you should know your Lactate Threshold and be able to use it in your training. You should know the answers of the “WHY” you are doing those repetitive interval runs of 100, 200, 400, or 800-meter or other speed runs on the track and your “fartleks” in your road runs. Not knowing the reason/s why you are doing something to improve your running is not good for your training.
(Note: For those runners who do not understand or don’t have any knowledge about Lactate Threshold, join or visit our “speed training” sessions at the ULTRA Oval Track, our coaches will be glad to explain it to you. If interested, our coaches will be glad also to test and find out your Lactate Threshold. For our schedules of training, please visit www.teambaldrunner.wordpress.com)