Maffetone’s Training

5 08 2011

If you ask any of the local triathletes if they know such “Maffetone’s Training” and if they tell you, NO, it’s either they are ignorant or they don’t want to share their training “secret” to you. If an average or competitive triathlete does not know about this kind of training, I guess, he/she is not training properly to develop what the training calls, “aerobic speed”! In the truer sense of the word, the “holistic approach in endurance training and racing”

I bought the Kindle version of the Dr. Phil Maffetone’s “The Big Book On Endurance Training and Racing” two months ago and started to follow his Training by adhering to the 180 Formula as my Maximum Aerobic Function by monitoring my Heart Rate. With a purchase of the simplest and most basic HR Monitor watch, I started to follow such training for the past weeks. 180 Formula would simply mean subtracting your age to 180 as your maximum aerobic heart rate during your aerobic phase workouts.

On my first week of the training, I could hardly bring down my HR to 121 beats per minute while on a slow jog. I started with 142 beats per minute on the first days of my 1st week and then gradually bringing it down to 138 bpm. Later, I could easily jog at an HR rate of 135 bpm. During the Takbo Runfest 16K and MILO Marathon Eliminations, I was able to bring my average HR to 130-132 beats per minute. This is the very reason why I am always on the tail end in the past road races. Actually, I was trying to “cheat” on the 180 Formula as my desired training HR could had been 121 beats per minute which translated to a brisk walking activity.

But on my 1st MAF Test on an oval track lately, I was able to constantly follow the desired Maximum Heart Rate of 121 beats per minute throughout the workout. And the results follow what the Maffetone Training intends to advocate. We will see what will be the result on my 2nd MAF Test after 3-4 weeks.

It is also surprising to most of the runners (in these past road races) that they observed me to be using some “wires”. Yes, I renewed my love to music during my workouts and road races by sporting an Ipod Shuffle which is light and easy to clip! Maffetone’s training includes music and some form of cadence and beats through selected kinds of music as part of one’s playlist.

What are the initial observations and benefits I got from this kind of training? First of all, I can have a workout that lasts for hours and hours without any pain or sorenes. After running for almost 5 hours at the MILO, I could walk straight and without any limp after the race, moreso, on the following day there were no pains on my legs. On the nutrition side, by following a “no carbo”diet one week before the MILO run, I did not feel hungry during the duration of the run and maintained my constant hydration through water and my Gatorade G2 mix. I did not mind getting and eating those ripe bananas in the Aid Stations. The best result? I did not have any kind of muscle cramps on any part of my legs and body! I was amazed and surprised about such result. No “bonking” and no “wall” to speak of even if my past training long runs would last for only 2 1/2 hours with an average HR of 130-132 beats per minute!

Last week, I discovered that Dr Phil Maffetone has a website which is very informative and updated as compared to the book I purchased. I am going to share his website to my readers with the hope that they will be able to follow the training and its philosophy with patience and positive attitude.

The following is the website: http://philmaffetone.com. For those who are joining the 1st BR Barefoot Run, it would be an interesting one for them to read his article “GAIT–Why Every Runner Is Different, and How You can Go Faster……, and other related running articles.

To my ultra running friends, I suggest you take a look at this training and try it. Patience and Positive attitude play a great role if you want to adhere to this kind of training philosophy.

Enjoy and have fun reading the articles and essays of Dr Phil Maffetone. Happy weekend!


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Categories : Books, Insights, Jogging, Runners' Training, Running, Running Technology

Do We Love Pain?

23 05 2011

The following is an article that I copied from a trail running book which I want to share to my readers, whether you are a newbie runner or an accomplished/competitive ultra runner. You can share also your answer to the said question on the title.

Do We Love Pain? 

Not long ago, I posted the question on a blog site: “Are we endurance athletes driven by the solipsistic need for self-validation, as in, ‘we hurt, therefore we are’; or is it that we love the pain and exertion and, therefore, more is better?”

The answers were quite edifying so I thought I’d share them:

–Personally, I love it–the pain, I mean. But most importantly, I view the pain as the engine to drive me to reach my goals. In other words, I know I’m hurting because I’m on hour four of a six-hour effort and that I’m that much closer to seeing nature in full effect. Or, that the pain is getting me through a technical uphill section. The pain is an indication that I’m do-ing!

–I train so I don’t hurt any more.

–I tend to agree; when I was most prepared to race, pain wasn’t much of a factor. The validation came in competing against others.

 –I was getting massage last night, and the therapist asked, “You do work your body hard, don’t you? What is your motivation?” I didn’t know what to say, mainly because my face was being shoved into the hole as he stretched my calf and it was hard to talk anyway…but he made me think. I don’t know that I have a good answer, but I agree that training is to avoid future pain, I also know that I absolutely love being out in the wilderness, and the harder I train, the more time I am able to spend in that environment.

–It’s all about the balance. You feel so good afterwards because you suffered through the pain during it. The sweetness of completing something wouldn’t be the same if it was easy to do. Being in pain, working through it, and finishing bring the accomplishment more meaning.

–I say it’s like most things in life: combo platter.

–I don’t love pain…but it makes me stronger, and in that way it helps me achieve my goals. I think the key to the answer lies within our personal goals.

–Balance. For me it’s all about the three-part teeter totter: sport, family, work. Each causes (good) pain the harder you try at it, and all must be in balance to make each truly meaningful.

–Maybe we like the pain. Maybe we’re wired that way. Because without it, I don’t know, maybe we just wouldn’t feel real. What’s that saying? “Why do I keep hitting myself with a hammer? Because it feels so good when I stop.” I can’t take credit for the qoute, but it seems somewhat appropriate.

–I love it and think that more is fun but moderation is the key to longevity and health. I’m enjoying my Boston Marathon hangover. Pain is relative. I just wish I could recover quicker!

–If pain feels good, if pain = pleasure, then is it really pain? But I am proud to be one of the finish-line crossers so maybe pain = proud.

–It’s not the pain that’s enjoyable, it’s the feeling of accomplishment and daily reinforcement that your body is adapting—getting stronger and/or faster. Pain is a reminder that you pushed hard. We need to be more aware about the weakest point in our body, as that seems to break first. Strengthen the weakest part to keep the rest in balance.

–So many times I’ve been asked if I love pain. Or, why do I put myself through all this “insane training and criminal early (very early) morning runs?” And I have questioned myself, too: why? I love pain, I do, it make me feel alive! It makes me feel I trained, I paid my dues, I have a right to be where I am. Too crazy? Maybe.

(Source: The Ultimate Guide To Trail Running: 2nd Edition by Adam Chase & Nancy Hobbs. Guilford, Connecticut: 2010; pages 71-73)


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Paul Tergat’s Book: Running To The Limit

13 03 2011

“Paul Tergat: Running To The Limit” by Jurg Wirz

This book was published in 2005 by Meyer & Meyer Sport (UK) Ltd. Obviously, the book is about the life, training “secrets” of Paul Tergat and his tips for runners for them to excel and adhere to running as a way of life.

Cover Page of Paul Tergat's Book (Photo Courtesy of Google)

He was not yet a runner when he entered the military service in 1990. With his assignment in Nairobi’s Air Force Base, he started to run with a big group around the Air Force Base with a distance of 15 kilometers in the morning and sometimes running also in the evening on a daily basis. In one of their inter-unit running events, although he finished far behind the leaders, a coach was impressed on his running form. The coach invited him to the training camp where the “top guns” are preparing for three months for the Armed Forces Cross Country Championships. He managed to finish third in the said event. After two months, he won the National Cross Country Championships and he was on the top of the Kenyan running scene at the age of 22 years old. And the rest is history.

He set the World Record in 10,000 meters in 1997 with a time of 26:27.85 minutes; World Record in Half-Marathon in 1998 with a time of 59:17 minutes; and a World record in Marathon in 2003 with a time of 2:04:55 hours. Epic rivalry in the 10,000-meter run between Haile Gabrselassie and Paul Tergat had been displayed during the 1996 & 2000 Summer Olympics and in the 1995, 1997, & 1999 World Championship where he won the Silver Medals on these events.

Tergat's WR Time in Marathon (Photo From Google)

Epic Rivalry Between Haile & Paul in the 10,000-Meter of the 1996 & 2000 Summer Olympic Games (Photo From Google)

It is unfortunate that he was not able to win any Gold Medal in the Olympic Games within the span of his running career. He tried his best to train for the 2004 Athens Olympics’ Marathon but things did not turn out within his expectations as he finished #10.

Paul Tergat mentioned his roots and the poverty prevailing in his country which he considers as the number one “motivator” for them to excel in long distance running. There are other reasons why the Kenyans excel in long distance running but on how he refined his competitiveness and being on top among the elites in the world were mentioned in detail in his book through his training and tips.

What is most significant in this book is how the international corporate shoe brands helped to finance and support the establishment of “training camps” for runners in Kenya aside from the traditional Armed Forces “training camps” for the military elite runners. With the support and guidance of their Italian Coach Gabriele Rosa, the Kenyan runners were able to train for the best in long distance running.

Obviously, Paul Tergat is already rich and famous even without winning a Gold Medal in the Olympic Games. He is now an athletics promoter for running events in the eastern part of Kenya which is considered as the driest and poorest part of the country. With the support of a corporate food brand, he is bringing the awareness of running to the “grassroot” level to develop more competitive runners. He is a philanthropist and a member of the IAAF Athlete’s Commission.

There are two things that we could learn from this book. In order for the country to excel in long distance running, there is a need for a dedicated corporate support for the athletes and the establishment of “training camps” to continously develop athletes to elite status and at the same time, discover potentials from the grassroot level. It happened already in the past and it had been proven to be successful. It easy to say it. We know the supposedly “secrets” of the Kenyans and the Ethiopians but nobody is doing about it in an organized manner. When will our sports officials ever learn and put the sports “money” where it is supposed to be? I am still wondering what is happening to our elite sports program and sustainable “grassroots” program. 

This book is a nice reference if you want to train like the Kenyans in long distance running.

(Note: This is a part of this blog’s program/project to feature at least one book about running every week which started with the book, “Once A Runner”. Due to the “back-to-back” BDM Races for the past weeks, I was not able to publish this post as scheduled.)


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Categories : Books, Insights, Jogging, Marathon Race, Military, Pictures, Races, Runners' Training, Running, Running Heroes

Once A Runner: A Novel

18 02 2011

“Once A Runner” by John L. Parker, Jr.

The author has written for Outside, Runner’s World, and numerous other publications. He was the Southeastern Conference Mile Champion three times, and the United States Track and Field Federation National Champion in the Steeplechase, and was teammate of Olympians Frank Shorter, Jack Bacheler, and Jeff Galloway on several championship cross-country teams. He is a journalist, practicing lawyer, and had been the Editorial Director of Running Times Magazine. (Note: The author should be as old as Jeff Galloway!)

This book was first published in 1978, at least one year after the “Complete Book On Running” by Jim Fixx was published, and it was written as a novel about a mile-runner, Quenton Cassidy while he was studying to earn a College Degree with a time setting in the mid-70s. It was mentioned that the author had sold copies of this book on the back compartment of his car every time he attended road races during weekends and copies of this novel had been circulating from one runner’s hand to another.

Looking at the profile and background of the author, this novel could be easily analyzed as the author’s personal account of his life as a college student and a passionate runner who would like to cross the barrier of sub-4-minute mile during those times.

Elite runners, ultra trail runners, and runner-authors/writers have considered this book as the best book ever written about running. I’ve read this book’s title being mentioned by most of the runner-authors who considered this novel as the best story being written about a runner. They say it’s a “classic”. Others would say that you are not a full-blooded runner if you don’t have a copy or have read this book. It is also being mentioned as part of the Runner’s Etiquette/Rules for a runner to have read this book if he is really a true runner. It is for this reason why I had to buy this book when I had a chance to see one at the Zombie Runner Store in Stanford, California.

I was not frustrated when I found out that the book speaks for itself. It is really the best book for a runner and every runner should be able to read it.

I’ve repeatedly read this novel for three times already. This is always my companion whenever I travel from Manila to other parts of the country when I board the local flights.

Cover Page of Older Publication of the Book (Photo From Wikipedia)


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Jeff Galloway’s Lecture @ Oakwood

15 02 2011

Weeks before the arrival of Jeff Galloway to the country, I was invited by Lit Onrubia after he crossed the Finish line at the Rizal Day 32K Run to attend in one of the scheduled lectures. On the other hand, a few days after,  Jerome Cartailler, BDM 102 veteran/PAU runner and resident chef of Oakwood Premier also extended his invitation for me to attend a “shorter” version of Jeff Galloway’s Lecture at the said hotel. I learned later that Jeff Galloway stayed at the said hotel during the duration of his stay in Manila.

I opted to join the lecture at the Oakwood Premier as it suited to my schedule for the said weekend. Twenty minutes before the scheduled start of the activity, I was already at the venue with another runner. Jonel Mendoza of FrontRunner Magazine joined later and Lit Onrubia of Chi Running was also there as he acted as the host and moderator of the event.

As soon as Jeff Galloway entered the lecture area, Jonel and I approached him and we started a conversation with him. As usual, Jonel was the more articulate and talkative one for the introductions and Jonel “trapped” Jeff Galloway with copies of his FrontRunner Magazine as he gave Jeff lots of them. The “blitzkrieg” approach led to a special pose for picture with the guest lecturer!

Number 1!!! BR, JG, JM

I could sense that Jeff Galloway knew things about me and Jonel (He could have visited my blog or had been well-informed by his Hosts about the running community and the running magazine of Jonel). He started a topic where he informed us about his son, Brennan Galloway, a running film producer who made lots of running films about the famous “minimalist” ultra trail runner, Anton Krupicka. There you go, Jeff knows that we are ultra marathon runners!

After a few conversations with the guests and Jeff, the lecture started at least 10 minutes late from the schedule which was okey with us as more interested guests were entering the venue. At least, 40 guests were present during the lecture.

Jeff Galloway had been in the country when he was still in the active military service as he was with the US Navy in his younger years. He knows about Subic and Olongapo, of course! He did not mention the particular year when he was here in the country. I could only guess that he was here during the Martial Law years under the administration of former President Marcos. (Note: Dr George Sheehan, a runner, writer and lecturer was also with the US Navy rising to the rank of Navy Captain).

One Hour Lecture Full of Information About Run-Walk Strategy

Jeff Galloway Lecture was geared towards his “The NO PAIN Marathon Program”. Let me quote the brochure which was available for all of us that explains the Jeff Galloway Method of Training:

  • Minimum workouts needed: 20-30 minutes on Tuesday and Thursday plus a weekend run.
  • Weekend Run gradually increases to goal distance in gentle increases, followed by short runs.
  • Walk breaks are inserted into every run, from the beginning, to erase pain and fatigue
  • Avoid running too fast by using a “magic mile” prediction exercise (MM).
  • Many surveys have shown that taking walk breaks early and often result in faster finish times.

The “Magic Mile” can predict current potential and set long run pace. You should be able to time yourself for one mile (4 laps around the oval track) about every 3 weeks and the following Run-Walk-Run Strategies should be followed depending on your pace (per km or per mile).

Pace Per Km Pace Per Mile Run/Walk Amount
4:58 8:00 4 min/30 sec
5:16 8:30 4 min/45 sec
5:35 9:00 4 min/1 min
6:12 10:00 3 min/1 min
6:50 11:00 2.5 min/1 min
7:27 12:00 2 min/ 1 min
8:04 13:00 1 min/ 1min
8:41 14:00 30 sec/ 30 sec
9:19 15:00 30 sec/ 45 sec
9:56 16:00 20 sec/ 40 sec
10:33 17:00 15 sec/ 45 sec
11:11 18:00 10 sec/ 50 sec

 More interesting insights and information were gathered during the “Open Forum” where Jeff Galloway was able to answer questions from the guests. Some of the pointers were the following:

  • He does not recommend stretching exercises  for long distance runners
  • Extensive Long Slow Distance Run (LSD) every 3 weeks in the Marathon Program
  • More Long Runs For Endurance rather than Speed runs
  • “Speed Training” is NOT recommended for the 1st time Marathon runners. They should simply enjoy the experience and have fun
  • On Core Strengthening, he recommends two (2) workouts: “Arms Swinging with Light Weights” (natural form when running) and Abdominal “Crunches”
  • Running is controlled by the Brain Function
  • On running compression tights, no benefits on the performance of a long distance runner. However, there are studies that compression calf sleeves are the most beneficial to runners. He highly recommends such apparel to long distance runners.
  • Water hydration during the race is the only thing that is needed during a marathon race.
  • It takes 24-48 hours for the body to absorb the replacement electrolytes from Sports Drinks like Gatorade, PowerAde, Propel, Pocari Sweat, and others.
  • Carboloading from foods rich in carbohydrate taken a day before the race is beneficial.

On a personal note, I don’t agree with his answers about his view on the unnecessary need of sports drinks and food being ingested during the marathon race. In a country like ours, the heat and humidity make our body metabolism faster and there is a need for sports drinks and food to be taken in somewhere along the marathon distance. He thought that Philippines is like Taiwan, South Korea, Japan or the United States where the temperature is too low that a runner could hardly perspire during a marathon race.

I could follow the Run-Walk-Run Galloway Method in an ultra running event to last and finish the distance but I will never walk in a Marathon Race where my goal is to finish a better PR best time.

Ironically, in my collection of running books, I found out that I don’t have any of the books written by Jeff Galloway.


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Categories : Books, Insights, Jogging, Marathon Race, Pictures, Practice Runs, Runners Injury, Runners' Training, Running, Running Heroes, Sports Program

One Hour With Jeff Galloway

5 02 2011

Jeff Galloway is in town! He is lucky to meet the Bald Runner and FrontRUNNER Magazine’s Publisher!

BR, JG, & FR

Details of his One-Hour lecture and meeting will be posted soon!


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“Heat Can Kill” by George Sheehan

13 10 2010

The following article was written by George Sheehan in his book, “Running To Win”. I purposely wanted this article to be reposted in this blog in order to remind and emphasize to the runners about the danger of heatstroke in running. Many have died due to heatstroke and it is upon the individual runner to take extra precaution on this. On the other hand, it also encouraged that Race Organizers should employ Medical Teams which are trained to deal with heatstroke and better yet, if they are trained as runners also as this article would show that “immediate response and ON-SITE treatment” of heatstroke will make difference on the survival of a victim.

The following is the article as copied from the book. Enjoy reading it. (Note: BDM 102/151 runners should take note on this article)

Heat Can Kill

Despite all we have learned in recent years about heatstroke, runners continue to die from the destruction it wreaks on the human body. These deaths are due to two factors: first, the failure to take the necessary precautions to avoid heatstroke; and second, incorrect management when it occurs.

Precautions against heatstroke are the responsibility of the runner. The protocol to prepare for heat stress, especially encountered in competition, is well established. It includes training in hot weather, carbo-loading, hydrating with fluids, and running at an appropriate pace. During the race, water should be taken at regular intervals as well as splashed or sprayed over the body.

When I run, I wear a painter’s cap in which I place a bag of ice cubes, and I continually soak the cap with water. I never pass a water station without stopping to drink two full glasses and pour one over my head. Wherever there is a hose, I run through the spray, and I carry a cup in the hope that I can fill it with water. And I purposely run 15 to 30 seconds per mile slower than my usual time.

These practices have become so common among runners that the number of heat injuries sustained in races declines each year. Nevertheless, there are always some runners who push too hard, don’t take time to stop for water, or cut corners in other ways. These are mainly highly motivated recreational runners or newcomers to the sport, not veterans. And they are the ones who collapse with heatstroke. Typical symptoms include dry skin, dizziness, headache, thirst, nausea, muscular cramps, and elevated body temperature.

Heatstroke can be a catastrophe, but it need not be. Despite the seriousness of the situation—it’s potentially fatal—correct medical care can and will save the day. And by correct care, I mean the type provided by disaster teams at two of the biggest races in the world run in high heat stress conditions—the Sydney City-to-Surf Race in Australia and the Atlanta Peachtree Run in Georgia, held in July.

While we continue to see random reports of people succumbing to heatstroke, the Sydney medical team has supervised 200,000 runners without a death from heatstroke. In a nine-year period, only two patients were even hospitalized.

There is good reason for this—immediate treatment. Dr. Rowland Richards thinks his Sydney group has arrived at the correct way to treat heatstroke and the correct place to do it: at the race site. Getting a heatstroke victim to a hospital wastes precious time, risking delay in diagnosis and treatment. John R. Sutton, M.D., professor of medicine at the McMaster University in Hamilton, Ontario, Canada, agrees: “Hospitalization may be the very worst approach, especially with subjects whose vital organs are cooking at 107 to 109 degrees Fahrenheit.

That, in a nutshell, is the problem. Fatal heat injury is the result of prolonged exposure to high temperatures. The Sydney physicians are able to reduce initial core body temperatures, taken rectally, of 107 to 109 degrees Fahrenheit down to 100 degrees Fahrenheit in as little as 50 minutes, on the average. This is achieved by applying instant cold packs over the neck, armpits, and groin, along with rapid intravenous rehydration, in every runner with a core temperature of over 100 degrees Fahrenheit. If low blood sugar is suspected, 50 cc’s of 50% glucose is given intravenously. “Failure to follow this routine,” says Dr. Richards, “could result in serious consequences, including death.”

Fortunately, in the one instance in which a heatstroke victim was not given this therapy (a misdirected ambulance was 40 minutes late, then took him to the hospital), the runner did survive.

The Atlanta medical team works on much the same principle. Again, the emphasis is on cooling. Joe Wilson, M.D., the physician in charge, stresses the urgency of bringing down the temperature as quickly as possible. Often this is all that need to be done. Within 30 minutes, patients are usually alert, no longer nauseated, and able to take fluids. If not, intravenous fluids are started. And as in Sydney, no runner has ever died from heatstroke at the Atlanta race.

After reading Dr. Richards and talking with Dr. Wilson, I realized that preventive measures are important, but nowhere near as important as adhering to a tried-and-true protocol aimed at rapidly reducing core body temperature. A heatstroke is a heatstroke. A runner can do everything right and still push himself or herself into a heatstroke as severe as one incurred by an untrained, unacclimatized beginner. At that point, the runner’s life may depend on on-the-spot treatment by an experienced disaster team.

“What is required,” says Dr. Sutton, “is an immediate diagnosis, followed by rapid cooling at the site of the race. Each moment’s delay may worsen the outcome. It is no longer acceptable to have some amateur “ad hoc” arrangement.”

The facts bear that statement out. When we have amateurs running in hot-weather races, we should not have amateurs treating them.

Even the presence of the best professional  on-site disaster team should not keep you from doing your homework, however.


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Categories : Books, Insights, Jogging, Runners Injury, Runners' Training, Running

Intensity

8 10 2010

Few days after the 1st CAMSUR Marathon, I had a conversation with one of the Finishers who finished the race in sub-four hours. The runner had been running his past Marathon Races in 3:35 to 3:50 hours but he would like to be consistent and cross the barrier of less than 3:30 hours. He simply meant that it is hard to master and predict your finish time in a Marathon Race if you are training and running the race here in the country. That’s true!

At the back of the mind of this runner, I could only analyze that he wants to set a record in his PR best time in his Marathon Race. Through my experience in running and being exposed to races here and abroad, I told him that the prevailing weather/climate in the country is the number one factor that prevents us from coming up with our PR best time. It is best to train hard here in the country and then choose/plan for a race in one of the temperate countries like China, Japan, South Korea, Taiwan, Australia, New Zealand, or to the United States. Running a race in a perfect and cool temperature makes wonder to the racing/running body. Aside from a better quality of air and running environment, I never had any problems with muscle cramps on my legs and problems on hydration.

 The second most important factor is the intensity of one’s training. If you want a detailed explanation of this factor, you have to refer to the book, “Jack Daniels’ Running Formula” where you will encounter Vo2Max, VDot, and the different range of average pace depending on the intensity of your workout. Your average pace is categorized into the following types of workout intensity—EASY, Threshold, Marathon, Race, and Interval Paces. Based on your predicted time to finish a certain distance, you have to follow each recommended pace depending on the intensity of your running workout. In my case, I have to maintain an average pace of 5:45 minutes per kilometer in my EASY runs to be able to finish my predicted time of 3:45 hours in a Marathon Race. You can just imagine how I need to be consistent with my training if you will know my average paces in my Threshold, Marathon, Race, and Interval workouts. The bottom line is that, I want you to get hold of the book by Jack Daniels and learn the details from it. Remember that the “devil” is always at the details.

The last thing that I could recommend to people who would want to establish their best PR time is to be able to value the word, RECOVERY. In between these workouts with intensity, you must be able to find time to have your body recover from the stress of such workouts. You must have to follow a standard weekly schedule for your running workouts. In the many journals, books and reading materials, I found out that the best competitive runners follow a 7-day a week schedule that is generally presented like this:

Monday—Easy and Recovery Run

Tuesday—Speed Training/Intervals

Wednesday—Moderate to Easy Run

Thursday—Moderate to Easy Run

Friday—Speed Training/Tempo/Intervals

Saturday—Easy to Moderate Run (minimum of 1 ½ hours)

Sunday—Long Steady Long Run (minimum of 2 ½ hours Easy Run)

You could see in this basic weekly schedule that the body would be able to recover after your Speed Training days and after your weekend/Sunday LSD runs. You could also lessen the intensity of your weekly average runs after 3 weeks, making at least one week as recovery week within a month’s of training schedule.


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Categories : Books, Insights, Jogging, Marathon Race, Runners' Training, Running

“Classic” Running Books

3 09 2010

 Aside from being “classic” and being sought after, the following books are considered as the best books in running that greatly influenced people from their sedentary life to being active through running. These books contributed in the resurgence of “running boom” in the United States and in other countries.

Few minutes before the start of the 2nd PAU “P2P” 70K Run last Sunday, Paolo Osmena, a PAU member and BDM 102 veteran, gave me these three (3) “classic” running books which I consider as “collectors’ items” for seasoned runners. I was surprised and humbled by the generous gesture of Paolo of giving me these “treasures” among runners. Thank you very much, Paolo!

1st Book That Started The Popularity of Running

 The Complete Book of Running by James Fixx was published in 1977 and it became as the best selling book for that year. I tried to look for this book in the 70s and 80s in the local bookstores but it was not available. While I was on schooling in Fort Benning, Georgia in the mid-80s and during my stay in Los Angeles after my schooling, I was not able to buy or look for this particular book, to include the other two books. There was no Amazon.com at that time yet. So, when Paolo gave  me this book, it was my first time to actually hold and browse the pages of such book.

The red color of the cover, the running legs of the author, the red running shorts, and the red ASICS racing shoes were properly conceived as a “marketing” ploy for the book and it was a success. Nowadays, you seldom see red running shorts, red ASICS racing shoes, and running without socks!

2nd Running Book By James Fixx

The Second Book of Running by the same author was published in 1980 but it did not create the same magnitude of popularity of the first book. It would be noted that the color of the cover page was in blue—blue running shorts, blue Adidas running shoes, running without socks, and the same running legs of the author. Four years after this book was published, the author died due to heart attack after completing his daily running workout. He was 52 years old. 

One of the Books Written By George Sheehan

 Dr George Sheehan is considered as the modern day “philosopher of running”. He was a cardiologist in profession but became popular due to his writings about running with an essay he wrote every week in local newspapers and later with the Runner’s World Magazine. He died at the age of 75 due to prostate cancer. This particular book was the second to the last book that was published before he died in 1993. This book is a compilation of the essays he wrote and published in his column/page with the Runner’s World Magazine.

On a personal note, Paolo is sending me a “message” by giving these most treasured books about running. He is telling me to write and publish also a book about my entries in this blog which had been my plan for the past years. It is a dream to write a book as a compilation of all the entries of this blog and it is a matter of organizing them from one general topic to another. I know that this dream will become a reality.

Thanks, Paolo!

 (Note: Photos of the books were taken from Amazon.com)


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Categories : Books, Insights, Jogging, Pictures, Running, Running Heroes

Weakest Link

19 07 2010

My Observations and Insights on Running and Heatstroke:

1. In the summer of 1971, two of my classmates died due to heatstroke after participating in a 10K run in Fort Magsaysay, Palayan City (Nueva Ecija) as a “fun run” with the Special Forces of the Philippine Army where you don’t see any Water Aid Station along the route. The race started late in the morning as most of my classmates finished under the heat of the sun. I saw with my own eyes while two of my classmates convulsed and crawled on the edge of the road, few kilometers from the finish line until they were picked up by the Camp Hospital’s Ambulance. Four of my classmates were evacuated at the Fort Magsaysay Hospital but the two of them were able to recover after a day of rest at the hospital. One of my classmates won the “fun run” as he had been a seasoned runner before he entered the Academy.

2. I saw how my two classmates convulsed and sedated inside the hospital. After a few hours, one of them died. On the following day, the remaining serious patient was transported to V. Luna Medical Center using the Ambulance but after his arrival in Manila, my second classmate died also. The doctors and medical staff at the hospital informed our Tactical Officers that our classmates died due to heatstroke! I don’t have any information if the said incident was fully investigated by the Philippine Military Academy and AFP authorities then. However, my deceased classmates were brought by the PMA authorities in their respective places/towns and they were buried with full military honors and their respective parents received death benefits due to a dead soldier/officer of the AFP. Case closed!

3. Two of my classmates who recovered with the case of heatstroke on that fatal day in the summer of 1971 were very lucky. One of them retired from the PNP two years ago as a two-star General/Police Director while the other one was dismissed when we were on our second year due to failure in Academics but had pursued/finished his College studies, worked in one of the telecommunication firms and now resides in the United States with his family. Both of them had never attempted to train or run in any of the road races since this incident.

4. Fast forward to the last week of January 2009 (last year). Jerry Karundeng, an Indonesian studying in the Philippines, joined the “50K test run” in preparation for the 1st edition of BDM 102. He is a strong runner but he is also a “hard-headed” runner that he did not follow my advise and “tips” while we were running on the course. He was wearing a black shirt, did not drink in every hydration station, was not carrying a hydration belt, and his pace was too fast in relation to the hot condition of the day. His mind was so conditioned to use Pocari Sweat as his sports drinks while my staff was serving Gatorade as I believed, they have the same use for hydration in endurance sports. Jerry finished the “test run” but on his way to Manila while aboard a vehicle, he started to experience “signs & symptoms” of heatstroke. Thus, he was brought immediately to a known Medical Center in Makati. According to my interview with Jerry, the Doctor/Medical Staff who attended to him did not believe that he just finished a 50K run under the heat of the sun! He was given with IV fluids immediately with the thought that he was dehydrated. Jerry was lucky that his body systems stabilized and had undergone some blood test in the said hospital. He was released on the same day that he was brought to the hospital and he was able to commute from Manila to Silang, Cavite. A day later, he consulted their resident doctor in their school and showed him the results of his blood test, the resident doctor explained to him that his blood sodium content was way below the average level. It was a conclusive evidence that Jerry was on the verge of being a victim of heatstroke. (Note: You can read more of the details of Jerry’s experience in his blog at www.highaltitude.wordpress.com)

5. On August 23, 2009 after the CAMSUR 70.3 Ironman’s last athlete reached the Finish Line, the Race Organizer admitted to media reporters that one of the participants, a Senior Executive and Owner of a Corporate entity, died during the triathlon event and he admitted also that a thorough investigation was being conducted. The news was reported on line and in the printed edition of the Philippine Daily Inquirer as soon as possible and it was featured at TV Patrol a day after the event. (Note: This is the exact opposite of Remus case where PDI reported his case on line and its printed edition exactly 14 days after the marathon event!!!). However, up to this time, nothing had been officially published if the casualty was a victim of heatstroke that resulted to a heart attack. 

6. In the 34th MILO Marathon Manila Elimination last July 4th, Remus Fuentes died two days after he was diagnosed as a victim of heatstroke which led him to succumb to a fatal heart and organ failures that resulted to his death. After a few days, Alexander Landera from Cebu City fainted or collapsed in the middle of a road race held in the same City where the race was held in the evening. He was brought immediately to the hospital to be treated. Unfortunately, when he regained consciousness, he started to be incoherent, confused, hallucinating, and thought that he was still in the race. Due to multiple wounds and loss of blood as a result of uncontrollable actions on his part, he died. Both runners were victims on separate road races, belong to different ages and running backgrounds, races held in different locations, different race distances, different weather conditions, and different parts of the day when their respective races were conducted (Remus’ race was in the morning while Alexander’s race was in the evening) and despite such factors, both runners died due to heatstroke! However, in Remus Case, the father was able to document his observations on what the Doctors/Medical Staff had done for his son’s treatment in the Hospitals where his son was admitted.

7.  So, what am I trying to say in this post? With my observations, researches and interviews, I firmly believe that our Doctors/Medical Practitioners could not distinguish if an endurance athlete (runner, ultrarunner, cyclist, triathlete, swimmer or hiker/mountaineer) is a victim of heatstroke or dehydration. Anybody could say that he or she is a “running expert” and say to high heavens and to all the media and Internet outlets/sites all the things and advises as preventive measures from being a victim of heatstroke and dehydration but what should be addressed is on the correct and appropriate treatment of heatstroke. I think, the problem lies on how our Doctors and Medical Practitioners in Hospitals react and treat endurance athletes who are victims of such mentioned heat-related injuries. This is the “weakest link”!!! Correct me if I am wrong, our Doctors (who are not seasoned/competitive runners) do not know how to deal with such cases!

8. In the book “Lore of Running” by Dr Tim Noakes on page 235 states that, “the major factors causing heatstroke during races are: environmental conditions; the speed at which the athlete runs; and individual susceptibility, including whether or not the athlete has preacclimatized to running in the heat. If longer distances races (5K and above) have a prevailing temperature condition of greater than 28 degrees Centigrade, heat injury will occur to a significant number of competitors, regardless how much amount they drink and sponge during the race or how they are dressed. Adequate fluid replacement during racing is only one of the many factors that reduce the risk of heat injury; it is certainly not the only factor and may not even be a very important factor. Aside from “hot and humid” temperature as one of the factors that determine the rate at which an athlete loses heat, clothing is also considered because the more clothing people wear, the less heat they will lose by convection and sweating. The athlete’s state of heat acclimatization (training to heat exposure) and state of hydration (not allowing yourself to be dehydrated) also determine the rate an athlete loses heat from his body.” It could be weird but Dr Noakes believes that only certain people are prone to heatstroke and it could be hereditary, too!

9. In Dr Noakes’ book (which I consider as my “Bible” in Running), a heatstroke victim has a body temperature of more than 40 degrees Centigrade; he/she breathes heavily; and has a rapid pulse rate of 100 or more beats per minute. A heart attack victim has a weak heart beat & pulse rate and the patient does not breath. In a heatstroke patient, a rectal temperature reading should be administered first to find out the exact body temperature of the victim. If the temperature readings indicate a result of 40 degrees and higher, the victim’s torso should be submerged in a tub or container full with ice or ice-water for the duration of 3-6 minutes until the temperature decreases to the normal level of body temperature. After the body temperature has dropped to its normal condition, IV fluids and other blood tests can be administered to check if the victim is dehydrated or if there is kidney damage or organ failure.

10. In simple layman’s term, diagnosing and treating heatstroke is very simple. But according to my favorite author and strategist On War, Carl Von Clausewitz, “The simplest things are the hardest things to do”! And be always safe and careful from the dangers of the sports and way of life that we love and enjoy but always remember that, “Shit Happens” when you least expect it from happening.


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Categories : Books, Insights, Jogging, Marathon Race, Runners Injury, Running

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