Bald Runner

# 28 Week (19-25 May 200

Total Distance Covered—25.94 miles or 41.51 kilometers

***Overall Distance Covered (as of 25 May 2008)—903.17 miles or 1,469.02 kilometers

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# 27 Week (12-18 May 200

Total Distance Covered—31.1625 miles or 49.86 kilometers

***Overall Distance Covered (as of 18 May 2008)—877.23 miles or 1,427.51 kilometers

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# 26 Week (05-11 May 200

Total Distance Covered—46.38 miles or 74.21 kilometers

***Overall Distance Covered (as of 11 May 2008)—846.065 miles or 1,353.3 kilometers

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# 25 Week (28 April-04 May 200

Total Distance Covered—17.375 miles or 27.8 kilometers

Comment: Finally decided to undergo rest and recovery for the whole week.

***Overall Distance Covered (as of 04 May 2008)—799.685 or 1,279.09 kilometers

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# 24 Week (21-27 April 200

Total Distance Covered—37.43 miles or 59.89 kilometers

Comment: I hope to gradually increase the number of kilometers/mileage in the next coming week.

***Overall Distance Covered (as of 27 April 2008)—782.31 miles or 1,251.29 kilometers

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# 23 Week (14-20 April 200

Total Distance Covered—37.76 miles or 60.42 kilometers

Comment: This is the start of my training for the 2008 San Francisco Marathon which will be on the 1st Sunday of August. I need a lot of strengthening mileage for this one and lots and lots of hill workouts will be done to prepare myself on the rolling hills of San Francisco.

***Overall Distance Covered (as of 20 April 2008)—744.88 miles or 1,191.40 kilometers

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# 22 Week (07-13 April 200

Total Distance Covered—27 miles or 43.2 kilometers

***Overall Distance Covered (as of 13 April 2008)—707.12 miles or 1,130.98 kilometers

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# 21 Week (31 March-06 April 200

Total Distance Covered—9.06 miles or 14.5 kilometers

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# 20 Week (24-30 March 200

Total Distance Covered—28.8 miles or 46.10 kilometers

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# 19 Week (17-23 March 200

Total Distance Covered—45.56 miles or 72.9 kilometers

Comment: This is Holy Week and I stayed for the duration of the week inside the camp in Jamindan, Capiz. This week was dedicated for my preparations in my next road race, the Mizuno Infinity 15K Run. My goal was to improve my time and be able to have an average pace of 5:00 minute per kilometer and finish the race in 1:15:00 hours. I started the week with Hill workouts and “Fartlek” runs along the 2-mile route inside the camp. I had also “tempo” runs while running lasting for one mile and slow jogging for the next mile. These hill workouts, “fartleks” and “tempo” runs are the drills needed to improve my time. I also made my long slow distance (lsd) runs for endurance and strengthening of my running muscles. Overall, these runs for the week made myself more confident to improve my time.

***Overall Total Distance Covered (as of 23 March 2008)—642.26 miles or 1,027.18 kilometers

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# 18 Week (10-16 March 200

Total Distance Covered—31.4 miles or 50 kilometers

Comment: After running the 7th DND-AFP Gintong Pangarap Half-Marathon, I had to take at least two days off from running and I had to rest. I had to eat a lot of vegetables and carbohydrates to replenish the calories I shed off for the past three weekends I’ve been to road races. I am glad I did not encounter any major injuries in my legs and body as a result of continuous road racing. For this week, I’ve started to prepare for the incoming Mizuno Infinity 15K Run which will be held on the 30th of this month. At least, I have three weeks to train and slowly introduce some speed to my running workout. Hopefully, I would like to improve my finish time in this race.

***Overall Total Distance Covered (as of 16 March 2008)—596.70 miles or 954.28 kilometers 

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# 17 Week (03-09 March 200

Total Distance Covered—16.25 miles or 26 kilometers

Comment: I had more time to rest the whole week with only one brief running workout with 5k slow jog inside the camp. I was able to have two sessions of body massage on Monday and Thursday. Such body massage made my body more relaxed and comfortable that I was able to improve my time in the Half-Marathon which was held on 09 March 2008.

***Overall Total Distance Covered (as of 09 March 2008)—565.30 miles or 904.28 kilometers

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# 16 Week (25 February-02 March 200

Total Distance Covered—12.4 miles or 20 kilometers

Comment: This was a rest and recovery week after running the 2008 Pasig River Marathon last Sunday (24 Feb). I had my body massage on the 4th day after the race which made my muscle sores disappear. I started to run again on the 6th day after the race with a slow jog & run. I was able to run the Condura 10K run with an improved time.

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# 15 Week (18-24 February 200

Total Distance Covered—35.305 miles or 56.488 kilometers 

Comment: I ran the 2008 Pasig River Marathon with an unofficial time of 4:49:48 hours despite having colds and coughing a day before race day. I maintained an average pace of 6:48 minutes per kilometer.

***Total Distance Covered (as of 24 Feb 2008)—536.65 miles or 858.28 kilometers

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# 14 Week (11-17 February 200

Total Distance Covered—36.175 miles or 57.88 kilometers

Average Pace—8:45-10:15 minutes per mile or 5:30-6:15 minutes per kilometer 

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# 13 Week (04-10 February 200

Total Distance Covered—44.32 miles or 70.912 kilometers

Average Pace—8:30-10:30 minutes per mile

Comment: I have started using my Garmin Forerunner (GF) 305 last 04 February. I tested and used it in the routes I’ve been using in my running/jogging practices. It appears that my routes measured by tapes/linear measuring meters on the road are not accurate as compared to the measurements done through GPS. I still need to validate the distance reading of my GF 305 in the oval track in order to make valid and proven conclusions.

***Total Distance Covered (as of 10 Feb 08)—465.17 miles or 743.912 kilometers

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# 12 Week (28 January-03 February 2008) 

Total Distance Covered—23.95 miles or 38.32 kilometers

GIG 10K Run @ 46:48 minutes w/ an average pace of 7:33 mins per mile or 4:41 mins per kilometer

***Overall Distance Covered (as of 03 Feb 08)—420.85 miles or 673 kilometers

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# 11 Week (21-27 January 200

Rest and Recovery Period/No Runs 

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# 10 Week (14-20 January 200

Total Distance Covered: 62 miles or 99.2 kilometers 

Average Pace: 8:15-9:00 minutes per mile or 5:00-6:00 minutes per kilometer

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# 9 Week: (07-13 January 200

Total Distance Covered: 40.7 miles or 65.2 kilometers

Average Pace: 8:15-9:20 mins per mile or 5:00-6:00 mins per kilometer

Comments: I was able to improve my PR best for the 10K Run for 1:31 minutes (from 52:07 mins to 50:36 mins) during the 2008 Clark Freeport 10K Run last 13 January 2008. I had the goal to break the 50-minute time but I slowed down on the 6th to 8th km. I was running my first 5 kilometers at a faster pace from what I had planned as my average pace. I need more hill training workouts to strengthen my legs and knees. I need to slowly introduce gradual “speed plays” in my running workout.

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# 8 Week: (31 December 2007-06 January 200

Total Distance Covered: 54.5 miles or 87.36 kilometers

Average Pace: 8:15-9:10 mins per mile or 5:00-6:00 mins/km

Comments: I started to run twice-a-day to increase the number of mileage for my weekly runs. The runs for the week were all easy and even-paced. I am consistently building my strength and endurance before slowly and gradually putting some speed into my running workouts. The incoming races before the Pasig River Heritage Marathon are part of my training and they will serve as my feedbacks/evaluation tools if I am improving in my training. Hopefully, this training will be sustained without any minor/major injuries. 

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#7 Week: 24-30 December 2007:

Total Distance Covered: 36.7 miles or 57.92 kilometers

Average Pace: 8:20-9:10 mins per mile or 5:00-6:00 mins/km

Comments: I reduced the number of miles/kms covered for this week to recover and give more rest to my body. I have to strengthen my leg muscles, abdominal muscles and upper body/arms.

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#6 Week: 17-23 December 2007:

Total Distance Covered: 62.625 miles or 100.2 kilometers

Average Pace: 8:20-9:10 mins per mile or 5:00-6:00 mins per km

Comments: I registered more easy long runs and LSD mileage for this week. I did only one session of tempo play to simulate running a 10K race and try to find out if I could still improve my 10K time. I was able to increase my mileage and feel stronger after resting for one week.

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#5 Week: 09-15 December 2007:

No runs/Rest for the whole week.

 Comments: Strengthened leg muscles through workouts at the gym. Concentrated also on the strengthening of abdominal muscles through sit-ups and leg raises.

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#4 Week:  02-08 December 2007: 

Total Distance Covered: 31.5 miles or 50.6 kilometers

Average Pace: 5:45-6:00 minutes per kilometer/ 9:00-9:30 minutes per mile

Comments: Reduced mileage for this week; increased the distance in LSD run; minimized speed and fast tempo runs; and strengthened leg muscles through workouts and cycling.

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# 3 Week: 25 November-01 December 2007: 

Total Distance Covered: 40 Miles/64 Kilometers

Average Pace: 8:40-8:50 minutes per mile/5:25-5:35 minutes per kilometer

Predicted Time To Finish 10K Run: 54:00-56:00 minutes

Predicted Time To Finish Marathon At This Time: 3:55:00-4:10:00

Comments: I registered a faster pace this time because of my “fartlek” and tempo runs this week. I will maintain this pace for next week and sustain my running form and footstrike. Hopefully, I will be able to increase my speed in small increments. Also, I will start to implement and practice Dr Sheehan’s Breathing Technique (expand the stomach when inhaling & contracting the stomach when exhaling) next week. 

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#2 Week:  18-24 November 2007: 

Total Distance: 37.625 miles/60.2 kilometers

Average Pace: 9:40-9:55 mins per mile/5:45-5:55 mins per kilometer

Predicted Time for 10K Run: 56:00 - 58:00 minutes

Predicted Time to Finish Marathon At This time: 4:30:00

Comments: I’ve increased my running mileage this week for about 20% from my previous week’s run and hope to sustain this in order to strengthen my leg muscles and my cardiovascular capability. I’ve started to do my gym workouts to tone my muscles and anticipate/prevent injuries on my leg muscles, tendons, and my knees. I’ll have do more speed runs and speed “drills” at the oval in the coming weeks. For having a nice run and injury-free week, I am going to treat myself with a Movie today and a round of Golf tomorrow afternoon!

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#1 Week:  11-17 November 2007: 

Total Miles/Kms (Running)—18.125 miles/29 kms

Total Miles/Kms (X-training/Cycling)—13.125 miles/21 km

Total Miles/Kms Covered—31.25 miles/50 kms

Average Speed (Run)—6:00 - 6:15 mins/km or 9:30 - 10:00 mins/mile

Number of Speed Runs—One

Number Speed/Tempo Runs—None

Comments: I am starting to get my strength and endurance for longer distance running. If not for the rains in my place, I could have logged on more kms/miles for the week. Anyway, I was able to have more time to rest and have my muscles recovered through massage and stretching. I hope to improve more on my speed in the next weeks to come. So far, I don’t have any injuries or pain after my rest days. It was a nice week!