Top 10 Training Mistakes By Sasha

10 04 2010

The following is an article that is worth reading for those who are preraring for their first or next marathon race or their first ultramarathon race which I copied from www.fastrunningblog.com.

Enjoy the weekend!!!

Top 10 Training Mistakes By Sasha Pachev

Below is a list of the training mistakes I have collected from the training entries at the Fast Running Blog:

  • Doing anaerobic speed work without proper aerobic base conditioning. If you are running less than 8 miles a day and/or less than 6 days a week, your extra energy should go into increasing the daily mileage and the number of training days per week rather than speed work. If you feel you have to reduce your aerobic mileage on the speed day or the day after, this also shows that anaerobic speed work is not something you need at the time.
  • Randomly skipping training days for odd reasons. Do not do it. Active recovery is more effective than passive recovery even if you are very tired and sore. Sure, one missed day does not hurt, but it creates a precedent that will make you miss enough days to make a difference.
  • Making up for a skipped day with additional mileage or intensity. This catches your body by surprise and gives it a jolt that it may not be ready to take often resulting in an injury. Additionally, a habit of doing so makes it easier to rationalize skipping days thinking you can make up. You cannot, the train is gone. If you missed a day or more, come to grips with the setback and start the recovery. If you’ve missed too much, you may need to resume with a significantly lower mileage or intensity to avoid injury and/or overtraining.
  • Running longer in the long run than you have the fitness for. A long run as a rule should not exceed 3 times your regular daily mileage. Otherwise, the long run will likely beat you up beyond your ability to recover, and you will be wondering why you hit the wall so soon even though you’ve gone 20+ miles in the long run on a number of occasions. Increase your daily mileage before you increase your long run. If you can feel the effects of your Saturday long run Monday morning, you have gone too long.
  • Neglect for recovery. Many runners mistakingly believe that they get faster from training. Think about this for a moment. Are you faster before a hard 10 mile run, or immediately after? Of course, before. So what did the run do to you? It made you slower! When do you actually get faster then? During the times you do not run! What you do when you are not running is absolutely critical to your growth. You must get enough quality nutrition, as well as enough sleep. You must learn to control your emotions and deal with potentially stressful situations in a calm and graceful manner. If you allow yourself to experience any kind of emotional stress, it greatly reduces the effectiveness of your recovery window.
  • Failure to adjust the training volume and intensity in response to reduced recovery. Perfect recovery regime is difficult to achieve even for a professional runner, and practically impossible for somebody with a full-time job, family to take care of, community or church service, etc. You may have to work longer hours than you planned, a sick child may keep you awake in the middle of the night, or your boss may insult you in a particular way that just gets under your skin. Your recovery potential is reduced, and so must your training stress. You should first seek to reduce the intensity of the workout, and only then cut the mileage if you feel that was not enough.
  • Cutting a run short due to not feeling energetic at the start. When you first increase the training volume, you will often find yourself tired in the morning. If so, your body does need to relax and recover. However, active recovery is much better than passive recovery. You can continue to build your general aerobic fitness almost just the same while recovering from a harder workout a day earlier. Just run at a pace that feels right even though in may be much slower than you think you should be going, and cover the distance you originally planned to run. A lot of times it is not so much the fatigue of the body, as the inertia of the nervous system. When training harder, the nervous system often goes into a deeper rest mode, and takes longer to get activated. Some days, it takes me as long as 4 miles before I start feeling good in my runs.
  • Pushing the pace on the easy runs. There is no pace that is too slow for an easy aerobic building run. If your body wants to go slow, that is fine, do not force it to go fast. In fact, I often recommend finding a slower training partner for those runs, running with him, and making sure he stays conversational. If you start feeling feisty, maybe you should be doing a tempo run instead that day. Pick it up to the fastest pace you can hold while still in control, and try to hold it. One of the two things will happen after about 10 minutes of that – if you are truly ready for a tempo run, your body will tell you to keep going. If not, it will tell you to stop, and your pace will slow down to a true recovery pace for the rest of the run. You may also try doing 10-15 second strides in place of a tempo run.
  • Increasing the mileage or intensity too fast for your fitness. This is perhaps the most common cause of injuries. Your body can be trained to handle a lot of stress eventually through a gradual increase of the training load. However, any kind of a sudden stress is bad. How fast should the training load be increased, and how fast is too fast? The answer depends on your body a lot. There is a standard 10% rule, which is a good rule of thumb, but does not always apply. Forget the rule. Listen to your body instead. Generally, if you are venturing into the levels of training load you have never done before, or recently, you should be very cautious. In some cases, it may be a good idea to keep the load the same for months or even years. If you have trained at a certain training load recently, you can return to it a lot faster than the 10% rule would dictate. If your current load gives you soreness or makes you feel you are on the verge of injury, do not increase at all. If your current training makes you feel undertrained in every way – e.g an hour after the run you would have had no idea you’ve run just from the body signals and without the actual memory of having done it, you can increase it fairly fast. If you are going from sporadic training (2-3 days a week) to consistent (6 days a week) you can in most cases go ahead and nearly double your mileage by running the same daily volume with greater frequency. If that is too much, then cut the daily volume as appropriate, usually 20-30% cut will do. Similar principle if going from single runs to training twice a day – keep the first run the same, and add some easy jogging for the second run.
  • Using the popular heart rate guidelines as the primary guide to determine training intensity. Why can this be bad? Your heart rate monitor could be malfunctioning. Your maximum heart rate may be not what you think. Your anaerobic threshold percentage as well as the easy run threshold percentage may not be what the charts would recommend.  The air temperature and the humidity could vary affecting your heart rate. The primary guide of the training intensity should be the way you feel. For an easy run threshold, you should feel very comfortable carrying on a conversation (although for some people this is not a good guideline, they might be very fit but still will not pass this test even sitting down). For a tempo run, the thought of having to run like that for an hour should not scare you. Heart rate can still be used effectively, but the focus should be on the observation rather than guidance/pace decision making. Sometimes it is fun to play a game of keeping your heart rate below a certain limit while trying to run no slower than a certain pace. This game is good for easy run, and mild tempo runs. When running hard or racing, use your perception of effort as the primary guide and your heart rate only for observation/second opinion.




Shoe Review: ASICS Gel-Hyper Speed 3

9 04 2010

 I bought this ASICS racing shoes as my “prize” for finishing the 2009 Los Angeles Marathon in May of same year. I think I bought it through On Line/Internet with a cheaper price as it was not available in the running specialty stores in Los Angeles. I did not try to use it for my daily training or made a “break-in” of this racing flat shoes and had to use it immediately in a Marathon Race.

What caught my attention and interest in buying this racing flat was for the reason to have a lightweight racing flat for my road races aside from the fact that I am an ASICS “die-hard and loyalist”. The shoes was advertised to have a weight of 6.9 ounces! The running shoes that I used in the 2009 Los Angeles Marathon was my one-year old ASICS Gel-DS-Trainer which I have retired after the said marathon. As compared with the DS-Trainer, the Hyper Speed 3 is much, much lighter.

It was advertised also as the official racing flats used by US Marathon Runners Ryan Hall and Deena Castor in the 2008 Beijing Olympics. Although these runners did not win any medals in the Olympic Marathon Race, the shoes was still popular because of its lightweight but well-cushioned sole due to the presence of gel inserts which “disperse shock on foot impact on the ground and during toe-off”. It also has “Magic Sole” which minimizes weight and maximizes breathability because of the presence of well-placed “holes” on the sole. Even the open mesh upper is made of lightweight material which provides comfort to the feet and additional breathability.

ASICS Gel-Hyper Speed 3

 The first time that I used this shoes was during the 2009 MILO Marathon Elimination which was held last July 5, 2009. I did a poor performance on this race due to lack of training and preparation after the 2009 Los Angeles Marathon. The shoes was really light and versatile for marathon races as I did not have any problems or pains after the marathon race. The shoe appears to have a narrow width but as soon as I wear them, I can still feel more room for my feet. But in order to prevent my upper midfoot from sliding from side to side, I have to tighten the narrow & thin shoestrings for me to feel a “tight & well-snugged” fit with my feet and the shoes.

Since then, I’ve been using this lightweight racing flat in my next marathon races except when I participated in the 2009 Pasig River Marathon in November where I used an Adidas Adizero Racing Flat. I think this sudden change in racing shoes had also contributed to my peroneus injury at the middle of the said marathon race. In my other marathon races, this shoes helped me a lot to register better finish times in the 2009 MILO Marathon Finals and the 2nd SMART Subic International Marathon.

Lately, I used this shoes in my latest Condura Marathon held last February of this year. So far, I used this racing flats in only four (4) marathon races which is contrary to some of the reviews that I’ve read that say that this racing flat is more recommended to be used up to half-marathon distance races. But with my experience, this racing flat is perfect for the marathon distance. However, this kind of shoes should not be used in trail running as small rocks and dirt might enter through the “holes” of its “Magic Sole”.

Since I only use this shoes in my Marathon Races, I think I have yet to breach the 200-Km usage of this racing flat. After browsing the Website of ASICS, I’ve seen the new model of this shoes, which is the Hyper Speed 4. I guess, I have to wait for my Hyper Speed 3 to reach the 600-700-Km mileage before I will be able to replace it with the latest model.

I don’t recommend this racing flats to those who are using cushioned/stability shoes as these are neutral shoes. I don’t also recommend this shoes to those heavyweight runners, moreso, with the “newbies” and those who have not yet experienced their first full marathon. This racing flats need strong feet and strong legs for them to provide the runner’s a decent finish time in any road race.





Running Clinic @ Ortigas Properties

6 04 2010

Last March 1, 2010, I conducted a Running Lecture and Start of a 3-month Running Clinic among the Officers, Staff, and Employees of the Ortigas Properties. This is an evidence that more corporate offices are taking advantage of the Running Lecture and Clinic of the Team Bald Runner for them to be equipped with the proper information and knowledge about running. 

Attentive Staff & Employees of Ortigas Properties

The lecture was conducted at 4:00 PM and after the Open Forum, the actual running clinic and demonstration was continued and held at the ULTRA Oval Track which is very near from the Ortigas Properties Building. Coach Titus Salazar took command of the Warm-up Exercises, Drills, technical know-how on the proper running form, strides, and the implementation of basic principles in sports training in order to prevent any running related-injury to the body.

More Than 35 Personnel Attended The Lecture & Clinic

The “common denominator” in these running lectures and clinics where I’ve been invited was a result of good leadership of the corporate “bosses”. If the boss or head of the office is a recreational or competitive runner who believes in the positive benifits of running, it is 100% that he/she tries to motivate and influence his/her staff and subordinates to get into running or in any kind of physical exercise or activity.

Open Forum Was Conducted After The Lecture

The officers, staff and employees of the Ortigas Properties had been diligently attending the Team BR’s Running Clinic at the ULTRA Oval Track on Monday afternoon and sometimes in any day of the week. for the past month. Since they are now enrolled as students or trainees in our BR Running Clinic & Speed Training, the group has paid P 500.00 each as their training fee for the duration of 3 months. Basically, this is the cheapest fee that is being asked from anybody who wants to train properly in running.

We hope that these running lectures and clinics that we, at the BR’s Events had been conducting, had greatly contributed to the efficiency, health and well-being of the officers, staff, and employees of the corporate offices that invited us for these lectures.





BDM 102: On Generosity

5 04 2010

Bataan Death March (BDM) means heroism, sacrifice, love of country, determination, courage, and survival. BDM 102 means proper training, preparation, “heat” training, correct race strategy & hydration, “craziness”, endurance, cooperation & coordination among runners & support crew, discipline. and focus to finish the race within the cut-off time of 18 hours. 

Original Picture of the BDM in 1942

 On my part as the Race Organizer and Race Director, BDM means the fulfillment of a dream to commemorate this event into an ultramarathon race in order to create awareness on the history of this event that brought the death of almost 25,000 soldiers and militia where most of the victims were our countrymen. Let this awareness on this infamous event in the history of warfare and mankind be carried down from one generation to generation so that wars amongst nations will never happen again.

The BDM 102 in the eyes of the Race Director also means appreciation to the determination of some of the runners who braved to reach the Finish Line even if they knew that they could not make it before the cut-off time of 18 hours. I have to be generous to these runners who overcame the heat, dust, pollution, pains, and the challenge in order to finish the 102K distance.

So, during the Get Together and Awarding Ceremony for the 2010 BDM 102 last March 11, 2010, as a surprise to everybody, I presented “special awards” for these runners who were determined to finish the race with their remaining strength and will power. Each of these runners were awarded with the BDM Individual Trophy, Finisher’s Medal (without any ranking), and a Finisher’s T-Shirt. Their names were not included in the Official List of Finishers.

The following runners were able to finish the 102K distance in less than 20 hours. They persisted and they were rewarded well.

1. Jerome Cartailler

2. Ariel Cortez

3. Eugene Porlucas

4. Benedict Meneses

5. Ivy Macainan

6. Kevin Viola

7. Major General Samuel Narcise AFP

8. Jonathan Gener

See you again in the 2011 BDM 102/151!!!





Race Director’s Report: 2010 BDM 102

2 04 2010

I presented this report during the “Get Together & Awarding Ceremony” of the 2010 BDM 102K Ultramarathon Race last March 11, 2010 at the Tejeros Hall, AFP Officers Club in Camp Aguinaldo, Quezon City. This post then is for the benefit of my readers who were not part of the 2010 BDM 102 and who in the future would like to experience this ultrarunning event.

Top 10 List: What Is Unique About The BDM 102?

10. It commemorates the infamous Bataan Death March of World War II along the exact route where history happened. This is in honor of the 20,000 to 25,000 soldiers who died during the said March.

9. At present, the BDM 102 is the Longest Solo Road Race in the country.

8. Every Finisher within the cut-off time of 18 hours is awarded with a medal & individual trophy.

7. A Test of One’s Endurance Limit.

6. A Test of Teamwork between the runner & his/her support crew.

5. A Race where every runner helps each other to finish the course.

4. A Running Event where you can have a “fashion show” of your running apparel.

3. A venue where a runner can raise funds for his selected Charitable Institution.

2. A Running Event where a runner can take a shower & massage along the route.

1. The ONLY Road Race with an Awarding Ceremony & Get Together Party days after the event!!!

On Statistics:

1st BDM 102 2nd BDM 102
Date of Race: 4-5 April 2009 Date of Race: 6-7 March 2010
Runner-Applicants: 150 Runner-Applicants: 186
Registered Runners: 82 Registered Runners: 142
Race Starters: 82 Race Starters: 128
Finishers: 63 Finishers: 104
% of Finishers: 77% % of Finishers: 81.25%

On Comparison of the 1st BDM 102 with the 2nd BDM 102:

1st BDM 102:

1. The result that I published was UNOFFICIAL due to the following reasons: (a) there were “cheaters” and I personally observed cheating among the runner-participants; (b) the Actual Route was not followed as the leading runners did not pass “critical” kilometer posts along the way.

2. I was the Race Organizer and Race Director and also one of the Runner-Participants.

3. There were Aid Stations in every 20 kilometers plus a Breakfast Station at Km Post #50.

4. There were four (4) Checkpoints where I placed “secret marshals” who handed color-coded wrist bands.

5. There were Cash Prizes to the Overall Top 3 Male & Female Categories and Trophies to Top 3 in the Age Category for both Men & Women Categories.

6. There were seven (7) Foreign Runners but only five (5) finished. There were five (5 lady runners but only two (2) of them finished.

2nd BDM 102:

1. The result that I published a day after the event was OFFICIAL.

2. The prestige and integrity of the race were maintained as there were no reports of cheating among the runners.

3. The actual route of the BDM was followed.

4. I was the full-time Race Director of the event.

5. I removed all the Aid Stations, instead, each runner must have his/her Support Vehicle & Support Crew in order to compete in this event. The halfway Aid Station at Km Post #50 was maintained and it offered breakfast, foods & drinks to all the runners.

6. Submission of a Medical/Doctor’s Certificate for each runner is a MUST.

7. I have placed seven (7) Time Stations & Checkpoints that gave colored string necklace to every runner.

8. Final Briefing & CarboLoading Party were conducted two days before the Race Day. Administrative matters were done during this event.

9. No Cash Prizes. Awards/Trophies were given to the Top 3 Men’s & Ladies’ Categories.

10. There were eleven (11) Foreign Runners and all of them finished. There were thirteen (13) Lady Runners but only ten (10) finished.

2010 BDM 102 Winners

Men’s Category

Champion: Alvin Canada—10:01:5 hours

1st Runner-Up: Randy Bumahit—10:44:27 hours

2nd Runner-Up: Jonnifer Lacanlale—11:01:47 hours

Women’s Category

Champion: Whreachelle Cordova—16:00:07 hours

1st Runner-Up: Raiza Tulan—16:23:01 hours

2nd Runner-Up: Maria Myrna Emelyne Buenafe—16:38:48 hours

Observations:

1. The Last Day of Registration and Payment of Fees for Invited/Qualified Runners were scheduled six (6) weeks before Race Day.

2. The responsibility of logistics/support was given to the individual runner.

3. Some of the runners are still fond of last day submission of race requirements.

4. Administrative matters were done during the Final Briefing & CarboLoading Party which resulted to a shorter processing at the Starting/Assembly Area during Race Day.

5. For this year, the Race started earlier (11:30 PM of Saturday) and it was finished earlier, too!

6. Published Rules & Regulations were followed but some minor violations were observed.

7. Our Time Stations/Checkpoints were effective to pinpoint/deter cheaters. We deployed more checkpoints this time.

8. Support Vehicles were more responsive to the needs of the runners than placing stationary Aid Stations.

9. There was a tie in 4th Place. This thing will never happen again or else both runners will be disqualified for pacing with each other.

10. There were some runners who registered to have Support Vehicle but in reality, they were not supported by such vehicle. A stricter measure will be implemented in the next edition in order to monitor runners without any support vehicle.

11. Some runners lack “heat training” and the necessary training to finish an ultramarathon distance race. They understimated their supply of water & drinks needed for the road race.

12. There were cases of “bandit” runners. I had to warn Norio Tanaka from Runnex, a finisher in the 1st BDM 102, to stop running during the race as he was a “bandit” in the race. Another unidentified runner was also warned to stop “brisk walking” at Km Post #14.  Guys, if you want to “bandit” in my race, please don’t do it! If you want to experience running the BDM route, please don’t do it during my race day. You have the remaining days of the year to do it by yourself.

13. Some runners have two or more vehicles tagging along with their authorized support vehicle. I know that this race is a family affair among the participants but please limit the vehicles tagging along with the support vehicles.

14. We did not commit a mistake in our Finisher’s Medal. What you see in your Finisher’s Medal is the Official Seal of BDM 102 with the year 2009 as its founding year. I requested the finishers to have the date of the 2010 Bdm 102 engraved at the back. In next year’s edition, we will correct and place the engraved date at the back of the medal.

2010 BDM 102 Trivia:

1st Husband & Wife Finishers—Ria Go Tian & Emerson Go Tian

1st US/American Finisher—Charles Fletcher

1st Grandson-Finisher of a BDM 1942 Survivor—Jose Maria Galauran

Youngest Finisher—Mark Peralta, 19 years old

Oldest Finisher—Artemio Ladia, 54 years old.

1st Active General of the AFP To Finish The Race—Major General Samuel D Narcise AFP

1st Active PNP Officer Finisher—P/Supt Gregorio Torres

1st Father & Son Finishers—Major General Samuel D Narcise & Lemuel Narcise

Assessment:

1. 2010 BDM 102 was a successful event. Although we did not earn any profit or proceeds from this year’s edition, the support of the “Friends of the Bald Runner & Team BR-Professionals” covered the expenses/support for the additional logistics and activities to make this event a successful one. The BDM 102K Ultramarathon Race will remain to be a simple race devoid of unnecessary “distractions” and funfare.

2. Planning and Execution were almost perfect this time due to the experience from the 1st BDM 102. Our staff, volunteers, and marshals were fully briefed, rehearsed, focused and coordinated for the event.

3. The weather conditions were extreme but runners were able to adapt to the situation.

4. Teamwork & Unity were displayed among competing runners and support crew were responsive to the needs of the runners.

5. Lastly, this event would not be successful without the support & cooperation of the runners/support crew; sponsors & supporters; volunteers; and the Elite Team Bald Runner & Staff. Thank you very much!!!

See you on the 3rd BDM 102 & 1st BDM 151!!!








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