11 November 2007-10 November 2008

Starting this blog was done on the 25th of October of last year, however, my formal training in serious running started on 11 November 2007 with the plan of preparing to run the 2008 Pasig River Heritage Marathon on 24 February 2008. I knew 14 weeks of preparation for a marathon race was not enough but I decided to run this marathon race to evaluate my running condition and capability after so many years of “on and off” exposure to long distance running. I finished the marathon and I’ve learned a lot and recalled my past experiences as a runner after this race.

For the past year, I was able to run a distance of 2,905 kilometers (1,815.62 miles). A monthly average of 242.08 kms (151.3 miles); a weekly average of 56.48 kms (37.82 miles); and a daily average of 8.07 kms (5.4 miles). The total distance is an accumulation of my training runs as well as my road races for the year.

I was able to finish one ultra distance trail run (50K) with a decent time (more ample time before the required cut-off time); two (2) Marathon races (here & abroad); six (6) Half-Marathon races; two (2) mountain trail runs; twelve (12) 10K races; and three (3) special races/physical fitness events.

In the book, “Run Faster” by Brad Hudson, it recommends a list of questions a runner should ask himself/herself to assess his/her training and performance for the past year. I will try to answer these questions in order to be able to assess my running output for the past year.

Did I perform as well as expected in my peak races?

Before answering this question, I will categorize the types of races I’ve trained for and participated. The “longer races” mean those marathon and ultramarathon distances while the “shorter races” denote those half-marathon down to 10K races. For the longer races, I tried to peak for the 2008 Pasig River Heritage Marathon last February 24 but I expected not to do well in this race. I did not perform well due to the fact that the time for the training was not enough to follow the basic phases of training for a marathon and got sick few days before race day. My objective then was to finish the race and make the result of this race as my “benchmark” for future improvements. For my next marathon race, 2008 San Francisco Marathon, I was able to prepare properly for this one and made some improvements with my time and my body’s capabilities. It was in this marathon race that I did not experience any cramps and did not walk despite the hilly terrain of the route. My first ultramarathon race was also a learning experience for me where I experienced cramps and test my body’s limit of endurance on the last 2 kilometers of the race.

For the shorter distances, I was able to peak as expected and was able to improve my finish time from one race to another despite some of the technical lapses of race organizers like inaccurate distance of road races and some discrepancies on the time results. My endurance training and introductory to speed training prepared me to get positive results as I treated these shorter races as part of my training for the marathon. These shorter races provided me also the required “fitness test” as a feedback if my training was improving.

How did I perform in my tune-up races?

The shorter races became my tune-up races for the marathon and I believe I performed well. I may not be able to bring back my speed and endurance when I was in my 30s at this time that Iam already 56 years old, however, I still believe that I could lower my finish times as my training progresses. As I train for the ultramarathon, the marathon races become my tune-up races and the half-marathon and lesser distance races up to 10K will become my tune-up races for the marathon.

Did my running volume hold me back in any way?

Due to my “gout attack” last April which I suspected during the earlier part of the year to be recurring foot injury, my weekly mileage had been erratic and sometimes I was not able to meet the required mileage every week in order to maintain consistency in my running workout. I believe, I should not be running below 40 kilometers per week if I want to maintain a certain level of consistency in my training. Having checked and learned to avoid foods rich/high in purine, I was able to slowly increase my mileage after my gout disappeared. However, I am still watchful on the things I am eating up to this time. It was while I was preparing for my first ultramarathon that I’ve increased my mileage but I’ve learned to put more “quality runs” when I arrived back from my brief vacation in the US and after I’ve started doing “speed runs” at the oval track. In addition, my work as a Commander of the Philippine Army’s Infantry Division in Western Visayas also contributed to “fluctuations” of my weekly mileage. It was only after my retirement from the service that I was able to maintain my weekly mileage and slowly increasing it.

Was my training poorly balanced?

I admit my one year of serious running and coming back from “casual running” was poorly balanced. I concentrated more on the number of kilometers/miles covered in order to bring back my aerobic capability and strengthen my leg muscles. My neuromascular or anaerobic training were put on hold for fear of being injured except for weight training at the gym concentrating on my leg muscles and core. My hill running in Jamindan, trail running in the USA, and my “runabouts”/easy steady long runs provided me the much needed workout to develop my endurance. My oval track runs in Iloilo and tempo runs in Jamindan were not as intense as what I’ve introduced to my training program for the past few weeks. I am sure that after one year of developing my aerobic capability, I could now venture to a more balanced training which involves more long runs; specific-endurance runs; hill sprints & repetitions; interval runs; and tempo runs at the oval track, road and trails.

Was I limited by my aerobic fitness?

Since this is my first year of coming back from the “grave” of serious running, 80% of my total mileage was considered as aerobic fitness run. I felt stronger when running longer distances but I had a hard time improving my finish time in every race because of limited speed training and tempo runs. I was contented to develop first my aerobic fitness and strengthen my leg muscles. This is the best way to prevent any injury to my leg muscles and be able to continue my training without any gaps or delays.

Was I limited by my neuromascular fitness?

For the past year, my neuromascular fitness (speed-intesity runs) was not seriously applied and observed. The speed plays like fartleks, interval runs at the oval track in Iloilo City, and tempo runs along the hills of Jamindan were done to break the monotony of easy long runs. However, for the past weeks I’ve applied more seriousness and intensity to my neuromascular fitness with my workouts at the ULTRA Oval Track.

Was I limited by my specific endurance?

For the past year, I never had this “specific endurance” which is the totality of the aerobic fitness and neuromascular fitness for a peak-race distance and towards an improved goal time. I made my tune-up road races as my test runs to evaluate my training but these are not considered as specific endurance fitness.

After answering these questions, I already know the exact direction where my training is going in order to make my running performance better and injury-free…and be able to have more fun and fulfillment!