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
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
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
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
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
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