Category: Practice Runs

Weekly Summary (Feb 14-20, 2011)

On By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports ProgramLeave a comment

February 14, 2011: REST DAY. No runs. Did a brief & light strengthening exercises and leg stretching.

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February 15, 2011 (AM): Philippine Army Grandstand 1-Km Loop & PRT Room, PA Gymnasium

Time of Start: 8:00 AM

Weather: Sunny but Slightly Cold

Distance: 6 loops + 200 meters = 6.2 kilometers

Time: 40:00 minutes (Hand-held Stopwatch)

Average Pace: 6:27 minutes per kilometer

Shoes: TNF Single-Track

Comments: Very slow jog on the first loop thinking for a short warm-up before going to the PA Gymnasium for Strengthening Exercises/Workout. It ended with a 6-loop run. I’ve changed to dry upper clothes and went to the PRT Room inside the PA Gym. Did a lot of leg lifts with light weights and upper body workouts with lighter weights. This is my first time to do strengthening exercises for the year.

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February 15, 2011 (PM): Camp Aguinaldo 7K-Loop

Time of Start: 5:30 PM

Weather: Cooler and the Sun was about to Set

Distance: 2 loops = 14K

Time: 1:27:12 hours (Hand-held Stopwatch)

Average Pace: 6:13 minutes per kilometer

Shoes: Adidas Adizero Mana

Comments: I was able to log in a total of 20 kilometers for the day and I felt great. My run in the afternoon was faster on the second loop due to a runner whom I was trying to catch up but the darkness on the roads of the camp prevented me to stay closer to him. However, he stopped with 2.5 kilometers remaining for the 2nd loop as he reached his quarters. I drank lots of cold water and Gatorade for my runs in the morning and in the late afternoon. I did not eat any solid foods during the runs.

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February 16, 2011: REST DAY

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February 17, 2011 (AM): Camp Aguinaldo 7K-Loop & Parade Ground Loop

Time of Start: 8:30 AM

Weather: Hot & sunny

Distance: 2 X 7K-loop + 2 X 650-meter loop = 15.3 kilometers

Time: 1:47:15 hours

Average Pace: 6:41 minutes per kilometer

Shoes: TNF Arnuva 50 BOA

Comments: It was scheduled to be a “heat training” and easy slow run after a day rest. Started with the 1st loop on the counter clockwise (usual) direction and added one loop at the Parade Ground-loop and then went to my 2nd loop on the clockwise direction. It was more challenging to run on the 2nd loop because of the heat of the sun and the terrain seems to be a harder one due to the fact that it was my first time to run on a clockwise direction. On the last 3.5K, I was accompanied by another “first-time” BDM 102 runner who is a retired Master Sgt with the age of 54 years old. He is strong and did not drink any water while running for 2 loops (14K). It was more comfortable with my calf muscles when I used the Adidas Soccer Socks, my inexpensive version of a compression socks/calf sleeves, rather than using the more expensive compression socks available in running specialty stores. The Soccer Socks is only less than Five Hundred Pesos! I started using my hand-held water bottle for the duration of the whole workout. I was able to consume one liter of water and one glass of Coke after my workout.

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February 18, 2011 (AM): Remy Field Oval Track, Subic Freeport

Time of Start: 8:15 AM

Weather: Sunny & Very Hot

Distance: 21 laps = 8.4 kilometers

Time: 52:45 minutes

Average Pace: 6:17 minutes per kilometer

Shoes: Adidas Adizero Rocket

Comments: It was hot. I stayed at the outer lane of the oval track as there was an activity for an school’s athletics. I started at a very slow pace covering one mile in 11:20 minutes but started to increase my pace until I was running at 2:20 minutes per lap. It was my 2nd time to use my Adidas Adizero Rocket which I think the most “minimalist” running shoes for the shoe brand. I felt I was running on barefoot. I finally increased my pace on the last 4 laps for my mile run for the day. I finished in 9:00 minutes for the mile.

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February 19, 2011 (AM): Subic Freeport Roads & Argonaut Highway

Time of Start: 8:20 AM

Weather: Sunny & Hot but there is a Wind coming from the South

Distance: 23.5 Kilometers

Time: 2:46:30 hours

Average Pace: 7:04 minutes per kilometer

Shoes: ASICS Gel-LyteRacer

Comments: It was another hot & sunny day inside the former naval base. Instead of running along the Oval Track, I started my run on the flat streets/roads of the base where hotels and restaurants are lined up on the seashore. It took me at least one hour to run around the shaded sidewalks and roads of this place. I was using my hand-held hydration bottle on my left hand which I am using in my long runs just to be able to train with it and be natural in using it. After refilling it with cold water from my ice chest in my parked vehicle, I continued my run along Rizal Road going to the Binictican Area until I reached the Argonaut Highway. I watched the on-going Bike Race while resting before taking my turn-around back to the Remy Field. I have to buy one bottle of PoweAde in one of the convenience stores along the way. It was already 12:15 noon when I finally reached back at Remy Field where I parked my vehicle.

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February 20, 2011 (AM): Remy Field Oval Track, Subic Freeport

Time of Start: 9:12 AM

Weather: Sunny & Very Hot with Slight Winds coming from the South

Distance: 60 laps at Lane #1 = 24 kilometers (1st 26 laps on counter clockwise; 2nd 26 laps on clockwise; and the remaining 8 laps were on counter clockwise)

Time: 2:27:23 hours

Average Pace: 6:09 minutes per kilometer

Shoes: ASICS Gel-LyteRacer

Comments: Of course, I was the only one running at the said time. But there was a Football Team playing on the side of the oval track. It is annoying that players and their ball usually pass in front of me whenever I reached the portion where they are playing. It seems I was a “magnet” to their ball. For the 60 laps that I ran through along the oval, at least, 20 times that their players just sit at Lane #1, walked across my path when I am near their area and their ball just cross my path for so many times. I had to talk to their Coach in a polite manner about my observation after I finished 52 laps. He apologized about the actuations of his players. Going back to my run, I feel I am becoming stronger and have easily adapted to the heat for my 2nd “back-to-back” long run. Don’t be surprised if you see me with a darker complexion. I had my 5-8 minutes “pit stops” every time I finished 25 laps. Obviously, my average pace is faster as compared with my long run on the road because of the flat terrain of the oval track. I am happy with the result of my LSD long run at the track as my feet and legs were not exposed to a harder surface this time.

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Total Distance For the Week: 91.4 Kilometers or 57.12 Miles

Total Time: 10 Hours & 1 Minute & 12 Seconds

Total Average Pace: 6:35 Minutes Per Kilometer

Total Elevation: Undetermined

Comment: I have increased my total mileage but I decreased the total time which means that I am getting stronger and faster on my 2nd week of training. I hope I can sustain the momentum.

Result: 52K BDM Test Run (Km 50-102)

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Running, Ultramarathon1 Comment

7:00 AM February 12, 2011/From BDM Km Post #50 to BDM Km Post #102

There were 77 runners who started the Test Run from Abucay, Bataan but only 60 runners crossed the Finish Line in San Fernando, Pampanga.

Before the briefing of the run, we had a picture pose taken at the BDM Km Post #50. This run is again dedicated to the memory of our friend and BDM 102 “warrior”, Jay L Cu-Unjieng.

@ BDM Km Post #50 in Abucay, Bataan
  NAME TIME
1 Benedict Balaba 5:19:55
2 Moses Moreno 5:22:18
3 Mac Milan 5:34:38
4 Gene Olvis 5:47:56
5 Nolan Llanora 5:48:40
6 Bobby Go 5:53:10
7 Oliver Templo 6:00:45
8 Camilla Brooks (F) 6:05:10
9 Alfred Delos Reyes 6:05:11
10 Roberto Delos Santos 6:06:06
11 Bong Patrimonio 6:09:03
12 Bob Patrimonio 6:09:03
13 Rayman Delos Angeles 6:09:03
14 Romy Doctolero 6:10:25
15 Tin Ferrera (F) 6:12:14
16 Carlito Buenaventura 6:21:25
17 Jerry Adriano 6:22:20
18 Goerge Dolores 6:23:57
19 Bob Castilla 6:29:06
20 Mark Rodica 6:35:25
21 Christian Oting 6:35:25
22 Simon Miranda 6:35:58
23 Mark Hernandez 6:38:50
24 Fernando Cunanan 6:40:27
25 Francis Velasquez 6:42:30
26 Lito Lopez 6:42:30
27 Mel John Tezon 6:43:12
28 Julian Confesor 6:43:12
29 Ronnel Go 6:45:52
30 Samuel Narcise 6:51:58
31 Yob Red 6:53:00
32 Benedict Meneses 6:56:04
33 Tere Ybanez (F) 6:57:06
34 Emil Hulipas 6:59:10
35 Marlo Guloy 7:00:04
36 Julius Cervantes 7:00:18
37 Nelson Mallillin 7:01:08
38 Allen Gaspar 7:05:20
39 Carl Ocampo 7:06:10
40 Abell Jim Ngo 7:10:10
41 Laarni De Guzman (F) 7:12:04
42 Ferdie Cabiling 7:18:40
43 Paul Pajo 7:28:32
44 Junn Besana 7:28:32
45 Chito Carrion 7:37:02
46 Bong Bernadez 7:37:18
47 Wap Forbes 7:37:19
48 David Buban 7:37:20
49 Rene Miranda 7:44:39
50 Alden Meneses 7:45:00
51 Ramos Christopher Etable 7:46:34
52 Dennis Pacis 7:55:14
53 Ronald Perez 8:09:38
54 Jayson Masayon 8:09:38
55 Leo Tugade 8:10:20
56 Fernando Cabanero 8:10:20
57 Mark Fer Castillo 8:22:50
58 Ed Escalante 9:02:18
59 Ley Gripal 9:08:36
60 Edwin Rara 9:40:48

Good luck to everybody. See you at the Briefing & CLP at the Main Restaurant, AFP Officers’ Clubhouse, Camp General Emilio Aguinaldo, Quezon City at 7:00 PM of February 22, 2011.

Week Training (Feb 7-13, 2011)

On By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports Program4 Comments

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

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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

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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

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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

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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

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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

Jeff Galloway’s Lecture @ Oakwood

On By kingofpotsIn Books, Insights, Jogging, Marathon Race, Pictures, Practice Runs, Runners Injury, Runners' Training, Running, Running Heroes, Sports Program7 Comments

Weeks before the arrival of Jeff Galloway to the country, I was invited by Lit Onrubia after he crossed the Finish line at the Rizal Day 32K Run to attend in one of the scheduled lectures. On the other hand, a few days after,  Jerome Cartailler, BDM 102 veteran/PAU runner and resident chef of Oakwood Premier also extended his invitation for me to attend a “shorter” version of Jeff Galloway’s Lecture at the said hotel. I learned later that Jeff Galloway stayed at the said hotel during the duration of his stay in Manila.

I opted to join the lecture at the Oakwood Premier as it suited to my schedule for the said weekend. Twenty minutes before the scheduled start of the activity, I was already at the venue with another runner. Jonel Mendoza of FrontRunner Magazine joined later and Lit Onrubia of Chi Running was also there as he acted as the host and moderator of the event.

As soon as Jeff Galloway entered the lecture area, Jonel and I approached him and we started a conversation with him. As usual, Jonel was the more articulate and talkative one for the introductions and Jonel “trapped” Jeff Galloway with copies of his FrontRunner Magazine as he gave Jeff lots of them. The “blitzkrieg” approach led to a special pose for picture with the guest lecturer!

Number 1!!! BR, JG, JM

I could sense that Jeff Galloway knew things about me and Jonel (He could have visited my blog or had been well-informed by his Hosts about the running community and the running magazine of Jonel). He started a topic where he informed us about his son, Brennan Galloway, a running film producer who made lots of running films about the famous “minimalist” ultra trail runner, Anton Krupicka. There you go, Jeff knows that we are ultra marathon runners!

After a few conversations with the guests and Jeff, the lecture started at least 10 minutes late from the schedule which was okey with us as more interested guests were entering the venue. At least, 40 guests were present during the lecture.

Jeff Galloway had been in the country when he was still in the active military service as he was with the US Navy in his younger years. He knows about Subic and Olongapo, of course! He did not mention the particular year when he was here in the country. I could only guess that he was here during the Martial Law years under the administration of former President Marcos. (Note: Dr George Sheehan, a runner, writer and lecturer was also with the US Navy rising to the rank of Navy Captain).

One Hour Lecture Full of Information About Run-Walk Strategy

Jeff Galloway Lecture was geared towards his “The NO PAIN Marathon Program”. Let me quote the brochure which was available for all of us that explains the Jeff Galloway Method of Training:

  • Minimum workouts needed: 20-30 minutes on Tuesday and Thursday plus a weekend run.
  • Weekend Run gradually increases to goal distance in gentle increases, followed by short runs.
  • Walk breaks are inserted into every run, from the beginning, to erase pain and fatigue
  • Avoid running too fast by using a “magic mile” prediction exercise (MM).
  • Many surveys have shown that taking walk breaks early and often result in faster finish times.

The “Magic Mile” can predict current potential and set long run pace. You should be able to time yourself for one mile (4 laps around the oval track) about every 3 weeks and the following Run-Walk-Run Strategies should be followed depending on your pace (per km or per mile).

Pace Per Km Pace Per Mile Run/Walk Amount
4:58 8:00 4 min/30 sec
5:16 8:30 4 min/45 sec
5:35 9:00 4 min/1 min
6:12 10:00 3 min/1 min
6:50 11:00 2.5 min/1 min
7:27 12:00 2 min/ 1 min
8:04 13:00 1 min/ 1min
8:41 14:00 30 sec/ 30 sec
9:19 15:00 30 sec/ 45 sec
9:56 16:00 20 sec/ 40 sec
10:33 17:00 15 sec/ 45 sec
11:11 18:00 10 sec/ 50 sec

 More interesting insights and information were gathered during the “Open Forum” where Jeff Galloway was able to answer questions from the guests. Some of the pointers were the following:

  • He does not recommend stretching exercises  for long distance runners
  • Extensive Long Slow Distance Run (LSD) every 3 weeks in the Marathon Program
  • More Long Runs For Endurance rather than Speed runs
  • “Speed Training” is NOT recommended for the 1st time Marathon runners. They should simply enjoy the experience and have fun
  • On Core Strengthening, he recommends two (2) workouts: “Arms Swinging with Light Weights” (natural form when running) and Abdominal “Crunches”
  • Running is controlled by the Brain Function
  • On running compression tights, no benefits on the performance of a long distance runner. However, there are studies that compression calf sleeves are the most beneficial to runners. He highly recommends such apparel to long distance runners.
  • Water hydration during the race is the only thing that is needed during a marathon race.
  • It takes 24-48 hours for the body to absorb the replacement electrolytes from Sports Drinks like Gatorade, PowerAde, Propel, Pocari Sweat, and others.
  • Carboloading from foods rich in carbohydrate taken a day before the race is beneficial.

On a personal note, I don’t agree with his answers about his view on the unnecessary need of sports drinks and food being ingested during the marathon race. In a country like ours, the heat and humidity make our body metabolism faster and there is a need for sports drinks and food to be taken in somewhere along the marathon distance. He thought that Philippines is like Taiwan, South Korea, Japan or the United States where the temperature is too low that a runner could hardly perspire during a marathon race.

I could follow the Run-Walk-Run Galloway Method in an ultra running event to last and finish the distance but I will never walk in a Marathon Race where my goal is to finish a better PR best time.

Ironically, in my collection of running books, I found out that I don’t have any of the books written by Jeff Galloway.

Result: 2011 BDM 58K Test Run

On By kingofpotsIn Jogging, Military, Pictures, Places to Run, Practice Runs, Race Results, Running, Ultramarathon4 Comments

The following is the result of the BDM 58K Test Run last January 29, 2011 from BDM Km Post #102 in San Fernando, Pampanga to the Finish Line of the BDM 160K Ultramarathon Race at Capas National Shrine, Capas, Tarlac. The test run started at 5:30 PM and the last runner arrived after 10:30 hours.

This test run was dedicated as a tribute to our friend Joseph “Jay” Cu-Unjieng who was a twice BDM 102 finisher; PAU runner; duathlete; triathlete; and a product of BR’s “Speed” Training Clinic. His ever-smiling face and generosity will never be forgotten.  

Forty-six runners started the test run and 3 DNFed. Some runners for the BDM 102 also joined this run.

Rank Name of Runner Time
1 Gene Olvis 5:43:35
2 Junrox Roque 5:48:38
3 Jonnifer Lacanlale 6:15:34
4 Graciano Santos 6:25:48
5 Paolo Osmena 6:29:38
6 Camilla Brooks (F) 6:31:30
7 Moses Moreno 6:32:29
8 Victor Ting 6:35:25
9 Armand Fernando 6:42:22
10 Constante Mendoza 6:43:37
11 Bonifacio Dalisay 6:46:32
12 Mark Hernandez 7:03:57
13 Melvin Pangan 7:15:06
14 Jael Wenceslao 7:22:23
15 Francis Hortillano 8:02:25
16 Carl Ocampo 8:02:25
17 Ed Yonzon 8:08:29
18 Aniceto Grimaldo 8:15:57
19 Chito Carreon 8:28:57
20 Mel Severino 8:28:57
21 Caloy Nobleza 8:32:16
22 Ric Cabusao 8:36:22
23 Ronaldo Salupas 8:36:49
24 Ronald Declarador 8:36:49
25 Jag Irasga 8:36:54
26 Jomar Galauran 8:39:40
27 Blas Ople Tiangco 8:40:12
28 Francis Santiago 8:40:30
29 Eugene Tariaga 8:50:04
30 Francisco Lapira 8:50:04
31 Bong Bernadez 9:33:05
32 Frederick Gabriel 9:33:05
33 Marco Christopher Montaos 9:47:12
34 Mar Marilag 9:47:12
35 Marcos Lontoc 9:47:12
36 Joseph Adrien Soriao 9:59:05
37 Haide Acuna (F) 9:59:50
38 Allen Gaspar 10:00:05
39 Junar Layug 10:00:05
40 Norberto Mortel 10:15:00
41 Arturo Virata 10:29:25
42 Ayette Padua (F) 10:29:25
43 Bong Alindada 10:29:25
Group Picture @ BDM Km Post #102 (Photo Courtesy of Mark Hernandez)

Slowly

On By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Ultramarathon10 Comments

I completely rested from running after the Fat Ass Run and all the soreness and injury just disappeared after few days. However, after one sleepless night during the 1st BDM 50K “Test Run” last January 15, I was down with sore throat and eventually turned to a flu. The reasons could be the weather; low body resistance; Continue reading “Slowly” →

Result: 2011 1st BDM 50K Test Run

On By kingofpotsIn Insights, Jogging, Practice Runs, Race Results, Races, Runners' Training, Running, Ultramarathon4 Comments

First of all, we are sorry that we missed to take note of the runner who finished #23. To the runner who thinks he finished with such time and had stayed with those known runners, please contact me or make a comment on this post so that we can post your name. If you have any knowledge or information of the guy, please inform me. Continue reading “Result: 2011 1st BDM 50K Test Run” →

2011 BDM 102 Test Run Instructions

On By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running, Ultramarathon20 Comments

Some participants were confused when I made a link to my previous post last year about my guidelines on the conduct of the DBM 102 Test Run which was held last year. Except for the date, I was trying to inform this year’s runners that the guidelines I published last year will be the same instructions to be followed this coming Saturday except for some adjustments.

The following points/information should be considered by the runners during the conduct of the BDM 102 Test Run this coming Saturday, January 15, 2011. This is in addition to the guidelines published last year: Continue reading “2011 BDM 102 Test Run Instructions” →

2nd RIZAL Day Run Guidelines

On By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Races, Runners' Training, Running, Running For Cause, Sports Program3 Comments

2nd RIZAL Day 32K Run: 5:30 AM December 27, 2010

The 2nd RIZAL Day Run will be conducted on December 27, 2010 inside Camp Aguinaldo, Quezon City. The Assembly time will be at 5:00 AM and the race will start at 5:30 AM in front of the GHQ Grandstand. Runners will have to run 4 & ¾ loops along the 7-Km route inside the camp. There will be 3-4 Aid Stations along the route that will serve water, sports drinks, cola drinks, and limited “bite” foods. The registration fee is P 650.00. Continue reading “2nd RIZAL Day Run Guidelines” →

Am I Getting Faster & Stronger?

On By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Ultramarathon1 Comment

Three years after started blogging religiously about my running workouts, I would like to assess and evaluate myself if I am getting faster or stronger.

Looking back on my past races for the past three years, I could see and feel that I had my fastest times immediately after I’ve retired from the military services. This was due to the fact that I had more time to run and I was focused to improving my best finish time in every race. However, the main factor that was instrumental in my fast times was due to my attendance to our BR “Speed” Training at the ULTRA Oval Track.

I was able to attend at least 3 sessions of “speed” training in every week at the oval track with the close supervision of our coaches. The first session for the week was done on Tuesday evenings. The Tuesday workout consisted of the usual warm-up run of one mile and then stretching exercises. After stretching almost all the muscles involved in running, we were told to do at least six (6) sets of running “drills”. These running drills prepared us to what in store for us for the evening workout.

The main menu of the Tuesday workout was a minimum of eight to ten repetitions (8-10) of 400 meter run with a time of at least 1:42 minutes. We made sure that our last four reps were becoming faster than the average time we had for the first six reps. In between these reps, we had one minute of rest. This rest was followed strictly. After the required number of reps for the day, we were told to do another 30-minute of easy run around the oval after a 3-minute rest from the last 400 meter repetition. After a period of time or months, we were able to finish a maximum of 20 repetitions for the 400-meter run at the peak of our speed training.

On Wednesdays, we do “pyramid” distance speed training. After the usual warm-up, stretching exercises and running drills, we do 3,000-meter, 2,000-meter, 1,000-meter, 2,000-meter, 3,000-meter runs at our 90% effort with 3-minute rests in between distances, in that order. This was followed with a 30-minute easy run.

On Fridays, we do 100% effort of the ¾ distance (75%) of the road race we are going to compete for the weekend or on Sunday. However, the distance we have to race for the weekend should not exceed a half-marathon race.

On weekends, if there are no scheduled road races, we do long slow distance runs, maintaining at least 85% of our effort.

These weekly workouts made me break my PRs every time I joined road races. Results? I was able to  register a 3:48+- hour marathon finish time on the later part of 2008. And later in 2009, I have registered another 3:58+-hour finish at the Subic International Marathon. These best times in my Marathon Races were the results of the consistent attendance to the BR “Speed” Training at the Oval Track.

Since I got “hooked” on ultra running events, I tend to slow down and concentrated more on my easy long runs without thinking or knowing the degree of intensity of my training. Slowly, I forgot about those “speed” training workouts and it never occurred to me to try those 3x a week speed workouts. My specific goal in my ultra running events was to finish the race within the prescribed cut-off time.

Whenever I have plans of joining a full marathon race these year, I only need to run at least three (3) long runs that exceed 32 kilometers within the span of two-month preparation and just do some “Yasso 800s” at the oval track at least 2-3 weeks before the scheduled race and all those intensity-filled running workouts were forgotten. However, I always finish my marathon race with a decent time based from the short and lesser-intensity preparation workouts. This kind of approach to my training and goal in every marathon and ultramarathon events kept me away from any kind of running-related injury.

However, after my finish at the CAMSUR Marathon last September, I started to bring back the time-paced and Jack Daniel’s Formula of Running concept in preparation for an ultra running event which I plan to join in the middle of next year. I have to see again that strip of coupon bond where my “target pace” workout was written as my reference in those BR “Speed” Training workouts. After a few weeks of training, I feel that I am slowly regaining my speed and stamina/endurance. I observed this kind of feeling during the Mt Mayon Trail Run last week. I am back again for my race-specific training workouts.

Running "Half-Naked" at the Oval Track

For the past weeks, I’ve been going back to the Oval Track at least 2-3 times a week. The tartan surface is more forgiving to the knees and legs; it is entirely flat; accurately measured; the place has a good air quality; and I could run half-naked under the heat of the sun. I have started eight repetitions of my 400-meter runs two weeks ago and had been doing 3 X 5,000-meter runs as my tempo runs since last week. My target average pace in my 400-meter runs is 1:36-1:40 minutes and my 5K tempo runs has an average pace of 5:00-5:10 mins/km. Most of my speed runs are done at 7:00 AM up to 9:00 AM.

So far, I don’t have any soreness on my legs and I could easily recover. This proves that my leg muscles are becoming stronger due to my past ultra running events and they could withstand the speed training that I am trying to re-introduce to my body system. I may not be faster as compared from the time I was religiously doing and involved in the “BR Speed Training” but I knew that I am stronger this time as I could easily bring back my level of competitive status within a short period of time.

As part of the training, I will be joining again those weekend races as part of my “feedback” or evaluation if I am improving with my finish times. So, if you see me around on these races, you are sure that I will be focused on my strides, my running form, and the goal to be attained for such particular race.

In a few days, I will embark on a multi-day adventure run (again!) for the second time this year. It is my objective to run more kilometers every day and find out how my body recovers from the effort on a day-to-day basis. In my Manila to Baguio Run, I controlled my daily mileage to 50 kilometers. However, with this future plan, I will try to increase the mileage to 60-70 kilometers a day with more intensity (faster pace) this time.

For my age of 58 ½ and after three years of maintaining this blog, I could no longer bring back those finish times when I was in my 30s. But if there is a way I could scientifically measure or translate my finish times as compared when I was younger, I have the suspicion that I am faster and stronger this time.

See you on the roads and trails!

Running "Very Light"