Advertisements

Week Training (Feb 7-13, 2011)

16 02 2011

February 7, 2011 @ Remy Field Oval Track, Subic Freeport

Time of Start: 5:30 PM

Distance: 7.08 Kilometers

Time: 43:40 minutes

Average Pace: 6:10 minutes per kilometer

Comments: No Pains and my legs are getting stronger. It was a fast pace after running a marathon race. This run was supposed to be a “recovery run”.

Hydration: Consumed One Bottle of Water & One-half bottle of PowerAde

Shoes: ASICS Gel-Kayano 14

oooOOOooo

February 9, 2011 @ Camp Aguinaldo Grounds

Time of Start: 5:35 PM

Distance: 15.06 Kilometers

Time: 1:35:13 Hours

Average Pace: 6:19 minutes per kilometer

Comment: I ran 2 loops of the 7K-loop roads of the camp. I was running at an average pace of 6:15 before the last 2 kilometers. I finally slowed at the last 2 kilometers because of darkness. No pain on the leg muscles. I had to drink water every loop. I consider this as an easy run to find out my average pace.

Hydration: Consumed One Bottle of Water & One Bottle of Gatorade

Shoes: Adidas Adizero Mana

oooOOOooo

February 11, 2011 @ Remy Field Oval Track, Subic Freeport

Time of Start: 8:45 AM

Distance: 33 Laps or 13.4 kilometers

Time: 1:25:15 Hours

Average Pace: 6:20 minutes per kilometer

Comments: It was too hot. It was my weekly “heat training”. The run consisted of 1-mile warm-up run; 6-mile tempo run; and finished with another 1-mile cool-down run. I was able to run half-naked along the oval track.

Shoes: ASICS Gel-Kanbarra 4

oooOOOooo

February 12, 2011 From BDM Km Post #50 (Abucay, Bataan) to BDM Km Post #75 (Lubao, Pampanga)

Time of Start: 7:00 AM

Weather: Overcast with thick clouds. Cooler temperature.

Type of Road: Paved and Dirt Portions of the Side Road

Distance: 25 kilometers

Time: 2:52:00 Hours

Average Pace:  6:52 minutes per kilometer

Comments: I started with a slow pace on the first 5 kilometers @ 7+ minute per km after the BDM test runners left the starting line with 4 minutes as head start. I slowly picked-up the pace and tried to maintain an even pace of 6:30 mins/km. Tried to run more on the dirt portions on the side of the paved road. Due to “pit stops” and walking breaks during the run, my overall average pace slowly descreased. It was not too hot during the run as clouds covered the sun. At 25K, I was “tailing” the top 10 runners during the event. I ate two (2) pieces of hard-boiled eggs and drank water, Gatorade, and ice cold Coke.

Shoes: ASICS Gel-Kanbarra 4

oooOOOooo

February 13, 2011 @ Remy Field Oval Track, Subic Freeport

Time of Start: 10:30 AM

Weather: Sunny & no clouds but windy (winds coming from the south).

Distance: 63 laps @ Lane #1 or 25.2 kilometers (33 laps on counter clockwise & 30 laps on clockwise)

Time: 3:30:00 hours. I had a 5-minute “pit stop” every time I finished 10 laps of the oval

Average Pace: Approximately 7:07 minutes per kilometer

Comments: This is my 1st “back to back” LSD on my 2011 training program. I really wanted a softer ground where I could run the following day after my BDM 25K test run. This is the reason why I ran on the tartan track of Remy Field. I was alone running on that particular time of the day! The wind on the oval track was strong that I did not perspire so much. My running shorts were dry even if I ran half-naked on the last half of my workout. Well, don’t ask me how my mind would “push” my legs to go through all those laps around the oval. Running around the oval for so many times is very “tricky” and a “crazy” activity for others. You should think of things that will motivate you to go on and on!  In order not to make my workout not too boring, I incorporated “fartleks”, strides, tempo run, 100-meter and 200-meter interval workouts with the same distance as my recovery runs/jogs. I even included one lap of brisk walking and another lap for backward running! I was supported with an ice chest full of ice cold water, Gatorade, RC Cola, and at least two packs of Nature Valley Bars.

Shoes: ASICS Gel-LyteRacer

oooOOOooo

Total Distance For The Week: 85.74 kilometers or 53.58 miles

Total Time:  10 hours & 6 minutes

Total Average Pace: 7:03 minutes per kilometer

Total Elevation: None/ Relatively Flat

Advertisements

Actions

Information

4 responses

16 02 2011
jonnifer

Nice mileage coming from an injury. It looks like you’re picking up the pace now. You had 2 days off, specifically on the 8th and 10th.
During my easy runs, I sometimes have to discipline myself not to over exert myself. No shame in running in a turtle pace of 7:00-7:25mpk especially when your body demands it. As they say, easy on easy days and hard on other days. It works.
Your post looks like Anton K’s weekly report 🙂 Goodluck and watch out for any tell-tale sign of breakdown. Cheers.

16 02 2011
kingofpots

i need those 2 days as “forced recovery days”. it’s obvious that i am getting older! you are right on the slow pace. what is important is the duration that your feet are on the ground. i guess posting my weekly workout in details is what we call “transparency” among us who are hardcore and it is really nice to follow Anton’s example for a runner’s diary.

16 02 2011
junnbesana

hello sir jovie! nice training sir! by the way, are you going to post the official time of the test run? (km50 to km102)

thank you sir!

16 02 2011
kingofpots

yes, it will be posted.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




%d bloggers like this: