23 March 2008

Happy Easter to Everybody!

I was supposed to spend my Holy Week in Boracay and stay in our Cottage which is located in Station 0 ( I coined the name because our place is way up north of Station 1) together with my “security detail” bringing with me my books, RW Magazines, and my laptop. However, I changed my mind with the thought of preparing for the next road race which is the Mizuno Infinity 15K Run next Sunday within the hills & mountains of Jamindan. I thought that running along the beachfront of Boracay is not productive as my preparation even if I decided to run along the fairways of Fairways & Bluewater Golf Course or even run the hills of Boracay Island. The 2-mile route inside my camp was a better option plus the fact that I could be easily identified in Boracay as one of the tourists there. I am more rested here in the camp than travelling for almost 3 1/2 hours to Boracay by land and my soldiers in Boracay might be concentrating on my security rather than protecting and securing the tourists visiting in the island. And I don’t want this thing to happen.

Building-up my strength and endurance in the hills/mountains of Jamindan was part of my preparation for the Mizuno Run. I want to improve my time in the 15K with the plan to run at an average pace of 4:50-4:58 minutes per kilometer in order to finish the 15K run in 1:15:00 hours or below. Not knowing on the details of the route, I concentrated my training on my hill workouts in order to prepare for the “worst”. If the route of the race will be at The Fort Area, I am confident that I can maintain my pace with those gradual ascending portions in the area.

Having woke up early this morning to attend the Easter Sunday activities at 5:00 AM at the camp & attending the mass after the “Salubong” at the Camp’s Chapel, I opted to have my run late in the afternoon and confident that there will be no rain today. I started my running workout with stretching and later made my warm-up with brisk walking and slow jogging for about 1.6 kilometers along the 2-mile route. I am supposed to have my endurance run which is a regular run with a distance of 10 kilometers but I finally decided to have a “speed play” within the 400-meter distance flat area along the route. I did 5 repetitions of the “400-meter intervals” with 400-meter slow jog in between speed repeats. The following were the data taken from my GF 305 every lap:

#1)  Distance—416.33 meters          Time—1:47 mins

        Average Pace—4:18 mins/km      Average Speed—13.9 kms/hr

        Maximum Speed—16.4 kms/hr   Total Calories—26 cal

        Average HR—134 bpm                  Maximum HR—153 bpm

        Total Ascent—6 meters                 Total Descent—19 meters

#2)  Distance—413.16 meters          Time—1:44 mins

        Average Pace—4:12 mins/km      Average Speed—14.3 kms/hr

        Maximum Speed—15.6 kms/hr   Total Calories—27 cal

        Average HR—151 bpm                  Maximum HR—161 bpm

        Total Ascent—7 meters                 Total Descent—11 meters

#3)  Distance—436.97 meters         Time—1:38 mins

        Average Pace—3:44 mins/km      Average Speed—16 kms/hr

        Maximum Speed—19.2 kms/hr   Total Calories—28 cal

        Average HR—148 bpm                  Maximum HR—163 bpm

        Total Ascent—7 meters                 Total Descent—13 meters

#4)  Distance—438.73 meters         Time—1:41 mins

        Average Pace—3:51 mins/km      Average Speed—15.5 kms/hr

        Maximum Speed—18.8 kms/hr   Total Calories—29 cal

        Average HR—152 bpm                  Maximum HR—164 bpm

        Total Ascent—8 meters                 Total Descent—14 meters

#5)  Distance—432.57 meters         Time—1:56 mins

        Average Pace—4:28 mins/km      Average Speed—13.4 kms/hr

        Maximum Speed—15.8 kms/hr   Total Calories—29 cal

        Average HR—151 bpm                   Maximum HR—159 bpm

        Total Ascent—8 meters                 Total Descent—11 meters

Cool-Down Jogging for 1.2 kilometers (3 X 400 meters) and then had my post-stretching exercises.

Running Shoes—ASICS Gel-1120

Music—Linkin Park/Laura Fygi

Total Distance Covered—6.8 kilometers or 4.25 miles