1. For this week, I slowly introduced some speed drills during my runs. The speed drills consist of “fartlek” and “strides” incorporated during my runs. My “fartlek” runs are done by increasing my pace for the duration of one minute and then continue with my usual pace during the run. After 2 minutes of my regular pace, I do another repetition of a fast-paced one minute duration until I could do at least 10 repetitions. Sometimes, I do some counting from 1 to 60 as my left foot touches the ground during my “fartlek” runs.
2. For the “strides”, I do a fast-paced run of 100 meters and then go back to my regular pace for the next 100 meters. I usually do this while running on the oval track. I do at least 20 repetitions of the “strides” during my running workout at the oval track.
3. My total mileage for this week is 62 kilometers. The following were my workouts for the 3rd week:
28 Dec (Monday)—10K Easy Run at The Fort with an average pace of 6:18 mpk
29 Dec (Tuesday)—12K Easy Run at Camp Aguinaldo with an average pace of 6:09 mpk.
30 Dec (Wednesday)—Rest Day (?) Rizal Day 32K Run as Race Director.
31 Dec (Thursday)—12K Easy Run at The Fort & McKinley Hill with an average pace of 6:36 mpk.
01 Jan (Friday)—10K Easy Run with “Fartleks” at UP Diliman Compound with an average pace of 6:07 mpk.
02 Jan (Saturday)—12K Easy Run at The Fort with an average pace of 6:45 mpk.
03 Jan (Sunday)—6K Fast Run at the Rizal High School Oval Track with an average pace of 5:25 mpk.
4. My run last Sunday, 03 Jan at the Rizal High School Oval Track in Pasig City was supposed to be an active recovery run for about 30 minutes. However, once I started my run after my stretching and warm-up, I felt I was running faster than my usual pace for an easy run. I felt comfortable with my pace and continued my run and finished 6K. I really do not know if the Adidas TechnoFit compression/tight shorts was instrumental for my fast pace. It was my first time to try such compression shorts with “special bands” squeezing my butt, hamstring, and quadricep muscles. I have yet to use it more in my runs in order to assess and evaluate its usefulness as its price is too expensive as compared to other compression shorts.