Today is Sunday and it had been raining the whole day and night in my Playground. I just found out that there is a Typhoon on the west side of the island of Luzon where more rains are expected for the next coming days. I did not run today.
Instead, I have been reading the news through the Internet and these were the significant information.
Today is the 75th anniversary of the Bombing of Nagasaki, Japan where an estimate of 74,000 people died in the said dropping of the second Atomic Bomb which ended the World War II after Japan surrendered to the Allies unconditionally on August 14, 1945. The nuclear radiation brought about by the explosion of the bomb resulted to more thousands of deaths in the weeks, months, and years to come.
Department of Health (DOH) reported 3,109 additional Covid-19 cases making the total cases count to 129,913. Metro Manila accounted for the most new cases with 1,700 cases. This increase in cases was made despite the imposition of MECQ since August 3, 2020.
PhilHealth is still in the NEWS about its alleged corruption of funds as revealed during the Senate Investigation.
Run Rabbit Run 100-Mile Endurance Race is going to happen this coming September in Steamboat, Colorado. Most of the ultra elite runners in the US are registered in this race due to the fact that it has cash prizes to the podium finishers. I think a total amount of $17,000 of cash prize is ready for them.
Courtney Dauwalter, 2019 Female UTMB Champion, is at Mile 223 of the northbound Colorado Trail trying to break the FKT in the said trail. She has still 258 miles for her to complete the trail. She is in her 4th day and going into her 5th day. She is way ahead of the course record of 8 days.
I am supposed to be on my 15th day of my Army Physical Fitness Test but I was not able to do my 2-Mile Run because of the rain. However, I did my push-ups and sit-ups with passing scores.
In addition to this Challenge, I have been doing two Challenges: 100-Push-Ups Every Day Challenge and 2-Minute Forward Plank Every Day Challenge. These two Challenges will be discussed in detail in my next posts in this blog. These Challenges keep me busy while I am watching my favorite Netflix movies.
When I was the Assistant Chief of Staff for Training and Education (G-8) for the whole Philippine Army in 1999 to 2000, I came up with a Command Directive that had been approved by the Commanding General of the Philippine Army for the strict implementation of the Army Physical Fitness Test where every personnel of the Command, to include all the Generals, to undergo the said test on a regular basis, for promotion, and other administrative movement to include application for schooling in the local and international training schools. Since its implementation, I was a witness of deaths of those who passed and failed in the said test, separation from the service, and non-promotion of officers and men of the Philippine Army. Because of this test, the Officers and Men of the Philippine Army were able to embrace the importance of a healthy body and mind. There had been studies made by the local medical practitioners on the validity of the Army Physical Fitness Test just to prove that the US Army Standards are not fitted to our local soldiers but after some adjustments of the standards, I personally still believe that the US Standards fit well to any person on earth. For one to be able to pass the Army Physical Fitness Test Standards, one has to prepare and train for it.
To prove my point, I asked a soldier in his mid-40s who failed in his first APFT to report to me every day for daily workout of the 3 exercises involved in the test. I asked the soldier to start doing at least 20 reps of push-ups, 20 reps of sit-ups, and run, jog and walk the 2-mile run. On a daily basis, the soldier was asked to increase the reps by one repetition every day and ask the soldier to run, at least, one hour everyday at an easy effort. After a month, I conducted a PFT on the said soldier. He was surprised that he finally got a score of 90%. He passed the 70% minimum score by getting a 90% score after preparing for the test in one month. If that soldier who failed can improve within a month, it is possible that anybody who failed in the test could pass it with the proper training and preparation.
I know that the said Command Directive that I authored is still in place and being implemented right now by the Philippine Army. This is now one of the policies of the Philippine Army that is already institutionalized.
Now, after finishing an international and local Virtual Races during the period of 4 months of Lockdown due to Covid-19, I have been thinking of a running challenge or doing any physical challenge that will motivate me to do some exercises and running on a daily basis. I immediately thought of the APFT but to add challenge into it, I would do it on a daily basis, instead of the Quarterly Period (once in 3 months) which is the regular schedule for the conduct of the APFT in the Philippine Army.
So, on July 25, 2020, Saturday, I started my daily Army Physical Fitness Test Challenge In 30 Days. I have to make a video each of my daily APFT and have it uploaded in my You Tube Channel. Actually, I did the Video posted for my Day #1 on You Tube for a “teaser” on my APFT Challenge. On my first day, I did 21 reps of push-ups which is a passing score for my age; 29 reps on sit-ups (passed); and 28:13 minutes on the 2-mile run (failed!) in my Backyard Loop which is a single-track trail with lots of turns and uneven ground. The passing time/score for the 2-mile run for my age is 20 minutes.
The full instructions of the Army Physical Fitness Test (APFT) and Standards/Minimum Score could be seen here.
I hope to update my You Tube Channel with a Video on this Challenge every 6 days.
Thank you for watching this “teaser” video on the said Challenge.
I am not sure if I had been given by my CTS Coach to do a Pyramid Running Workout for the past 3 years. I was surprised to see in my weekly schedule that I was scheduled for this running workout last Wednesday. However, I missed doing the said workout on the scheduled date because my body was not feeling well to do an interval running workout as I have been experiencing some pain on my right knee for the past days. Instead, I just did an easy run for about two hours in my Backyard Loop on Wednesday.
Yesterday, Thursday, I decided to do the Pyramid Running Workout. The workout goes this way: warm-up for 20 minutes and then run with a Rating of Perceived Effort (RPE) of 8-9 for 2 minutes and then slow down for the next two minutes. After the recovery run of 2 minutes, start again for an RPE of 8-9 for 3 minutes and then slow down for 2 minutes. This is repeated until your fast run will be done to four and then five minutes with each rest interval of 2 minutes. From 5 minutes, go down to 4 minutes, rest in between for two minutes, until you do your last run in 2 minutes. So, in summary, I ran 2-3-4-5-4-3-2 minutes with a two-minute recovery run in between those fast repetitions. After which, I made a cool-down run for another one hour with 20-minute strides of 6 repetitions on the last 20 minutes of my run. In the said workout, I was able to cover a distance of 7.15 miles in 1:57 hours. I did this workout in my Backyard Loop which consists of a single-track trail.
Ten years ago, I was doing this workout in an oval track and I became a faster road runner in the process.
I did not have any problems with my knees during the run and I had a wonderful feeling after the said workout.
Two weeks ago, I have created a Facebook Group where interested persons or runners can join a virtual run/race which covers the distance of the Philippines’ Maharlika Highway’s 3,517 kilometers from Laoag City (Ilocos Norte, northern province of Luzon) down to the southern Mindanao City of Zamboanga. However, runners have the option to run in the reverse direction, from the Southern tip of the Highway up to the Northern City of Laoag. There is no required limit of distance or mileage that each runner can cover in a single day but I put up a Challenge that any runner can finish it in one year or in 365 days. As such, a runner should be able to run at least, 10 kilometers or 6.2 miles per day. For the slower or recreational runners, they have the option to finish the distance in 2 years or 730 days, with an average daily mileage of 5 kilometers or 3.1 miles a day.
To make the event more interesting, this event is FREE and anybody in the Social Media can join the said event by simply joining the Facebook Group Page that I have created. At this time, there are now 144 active members. Additionally, I have created an Event’s Club on Strava where anybody can post their Strava Data on the said Club and for their runs to be posted and each runner is ranked among the members of the Club. There are now more than 160 Strava Members who are part of this event.
I have only one objective in creating this virtual event—I just want people to be motivated to run each day during this present time as we deal with the Covid-19 situation that is happening worldwide.
This video is presented in Taglish (combination of English & Tagalog/Filipino Dialect) which I posted in my You Tube Channel. I just revived this YT Channel which I created in 2014 (6 years ago) where I posted my first two videos using my newly-bought GoPro then. Due to the Covid-19 Lockdown, I revived it and I am now trying to post more videos about my running experiences.
It may not be as good as the other Videos you see on You Tube but I have tried my best to share with you the things that led me to be a Boston Qualifier with my Qualified Finish Time based on my Age. I hope you will be inspired with my story and apply those workouts and tips that I have mentioned in this video.
Thank you for watching. Please subscribe to my You Tube Channel for more informative tips on running.
Before Jason Koop wrote his book “Training Essentials For Ultrarunning” where he highly recommends Rice Cakes as one of the best solid food for ultrarunners, Dr Allen Lim, born in the Philippines and raised in the USA, Doctorate in Integrative Physiology; Director Of Sports Science for the Radioshack Pro Cycling Team and the Garmin Pro Cycling Team; and the only American scientist who had the unique distinction as the Chef/Cook for the said teams in their 2010 & 2011 seasons for the Tour De France, is considered as the originator of the famous Allen’s Rice Cakes which are very popular to professional cyclists as their food during their daily races in the said Tour and during their training rides.
2 cups uncooked calrose rice or other medium-grain “sticky” rice or sushi rice
3 cups of water
8 ounces of bacon
2 tablespoons of liquid amino acids or low-sodium soy sauce
salt and grated parmesan (optional)
Combine Rice and Water in a Rice Cooker
While Rice is cooking, chop up bacon before frying, then fry in a medium saute pan. When crispy, drain off fat and soak up excess fat with paper towels.
Beat the eggs in a small bowl and then scramble on high heat in a saute pan. Don’t worry about overcooking the eggs as they will break up easily when mixed with rice.
In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1 1/2-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.
Cut and wrap individual cakes. Makes about 10 rice cakes in rectangle form. Individual cakes can be wrapped with aluminum foil or strap wrap.
Today, I am posting a training program which, I think, I bought from the Internet and I am glad to share it with you. This Training Program for 100K is from Luke Humprey Running of Hansons Running Project. This is applicable to Road & Trail Running distances/events.
This training program has a duration of 18 weeks and it is very easy to follow and understand. It has more speed and intensity as compared to the training plans I posted 8 years ago. It is more detailed on the description of each workout. It is assumed that you are already an average competitive runner if you want to follow this training plan.
After running for six weeks on MAF training, easy running using my Heart Rate Monitor, following the MAF Formula where my beats per minute range would be from 112 to 122 beats per minute must be maintained while I was on my running workout. As a review, Maximum Aerobic Function (MAF) Formula is 180 minus my age of of 68 plus 10 bpm being a runner of more than 65 years old and had never been “sidelined” from running due to injury. My MAF bpm is 122 and my range of MAF Beats Per Minute during my running workout should be 112 to 122. For the past 6 weeks, I was not supposed to breach the maximum bpm of 122 during my easy/recovery runs. However, with my training schedule being a CTS athlete for the past weeks, I have to follow my training schedule and workout as prescribed by my Coach. However, what I have observed was that I was not fatigued in my tempo runs and I could easily recover after a day of hard training.
After two days of not running due to the inclement weather in my Playground, I was fully rested during the weekend and I decided to have my first MAF Test today, June 29, 2020. After a short stretching exercises, I started my run with a warm-up for one mile where my Heart Rate steadily increased from 90 beats per minutes to 112 after my first loop in my Backyard. Before I finished my first mile, I was able to reach 119 beats per minute. Once I finished one mile, I went on on my First Mile for my MAF Test. I finished my first mile in 16:15 minutes where I had to walk for a few seconds after my bpm reached to 123 bpm on the last 400 meter of my first mile. After the first mile, I took a picture of my GPS Watch, take a sip of cold water, and walked a few meters until 30 seconds elapsed (this ritual was repeated every time I finish a mile) and started my 2nd mile. The following is the list of my time every mile:
1st Mile——16:15 minutes 4th Mile——14:37 minutes
2nd Mile—–15:28 minutes 5th Mile——14:35 minutes
3rd Mile——14:31 minutes
It was only on the first mile that I breached 122 bpm to 123bpm but it was able to bring it back after a few seconds of hiking. For the rest of the miles, I was able to maintain my average of bpm within 121-122. On my last mile, I was able to maintain the whole mile with an average bpm of 122.
Although my Backyard Loop is not the ideal venue or location for my MAF Test, I am still satisfied with the result of my test and how my body felt after the workout. My body was very relaxed and not so worn-out or fatigued. In my past MAF Tests few years back, I have been doing them on Oval Track, being faster than my time in my Backyard Loop. With the uneven ground, lots of turns, and single-track trail in my Backyard Loop, I expect that my time would be slower than running in an oval track. On the contrary, I think I am faster now as compared when I had my MAF Test in 2011.
After 4 weeks, I will be doing my second MAF Test with the hope that I will be able to lower the times as compared to the results today. I will continue to apply MAF training in my easy/recovery runs in the coming days and weeks. I know that I will be a better and smarter runner in the next months and years due to this training.
My first two days’ training schedule with CTS were devoted to One Hour Recovery Runs with emphasis on my RPE (Rating of Perceived Exertion) where in a scale of 1-10, my RPE should be 5 which were done on a flat or rolling terrain and I must be able to easily talk when running. On the third day, I was made to do an Endurance Run for 1:30 hours on the trail where the run has an RPE of 6 out of 10. It is described as a conversational run performed at my “all-day pace” and this run will make up the majority of my training volume and its is the most specific running workout to my ultrarunning pace. I did this workout in my Playground Alpha where I was able to attain an elevation gain of 1,200+ feet. It was suggested that I should hike the steep uphills and start practicing or developing my downhill running skills with fast, quick and short strides. I think I was able to cover a distance of 6.4 miles in 90 minutes. On the 4th day, my Coach asked me to do a 2-hour Endurance Run on the trail with strong elevation gain and loss, hike the steeper portions and run the descents and flat areas and I decided to do the workout to reach the peak of Mt Roosevelt and go down immediately where I have started. The 2-hour workout resulted to a 5-hour workout. I had to explain to my Coach where and why I extended my workout and he was kind to accept my explanation. On these first 4 days, my Coach was able to assess my present running situation based from the data that he could read on Training Peaks.
Then came these two weeks of training schedule.
Every time I upload my GPS Watch after my daily workout, the color of my daily block data will come up as Green which means that I am within the bounds of the time duration given to me but when it is yellow, it means that I went over the time duration I was supposed to do the workout. When the color of the training block becomes Red, that means that I did not do the training workout for the day. My Coach would know immediately at a glance if I did my daily workout or not by the color of each training block. If you click each training block (daily training workout), a separate page will appear and the details/workout data will be there as regards to your Pace, Speed, Heart Rate, Elevation Gain & Loss, and other Technical stuffs where the Coach would determine the intensity of the workout and your effort.
On these first two weeks of my training with CTS, I was introduced to strides and tempo runs. It was on the next or succeeding weeks that I was introduced to Hill Repeats. These 3 specific workouts gave me the much-needed “kick-ass” to my running career as a Trail Runner. All of my training workouts with CTS were done on the trails in my Playground and depending on the specified workout for the day, I had a lot of choices/options on where I would go. There came to a point that my Training Playgrounds were named from Alpha to Delta. Within the first month with CTS, it was an interplay of strides, tempo runs, hill repeats, recovery runs and endurance runs.
Having posted the details of my two-week training schedule, you can use them as your guide where it indicates where you can schedule your speed runs, recovery runs and long runs within the week. If you are reading this blog, I would assume that you are an average competitive runner and would like to be a faster and stronger runner so that you can qualify for the Boston Marathon. Bottomline. Try to do these workouts on the trail with strong elevation gain or loss and try to assess your improvement in a 20-minute field test run once a month.
On my next blog, I will explain to you the principle involved why CTS starts their athletes first with Speed/Tempo Runs instead of the usual Easy Long Runs based from the traditional Arthur Lydiard’s Approach in Training Long Distance Runners.
I am not trying to force-feed you with the training that I did with CTS as I want to share my story from the time that they accepted my application as one of their CTS athletes. I was just lucky that I was able to contact Jason Koop when he was advertising the publication of his book on Ultrarunning in May 2017 and asked him if CTS accepts a 65-year old runner.
After I applied on line on their Website, I was asked to answer (on line) a questionnaire, asking my personal data, experience and number of years of training, and if I had a recurring running injury. After a few days, one of their Senior Coaches contacted me through e-mail and gave me instructions on how to set up my Premium Training Peaks Platform by giving me my Signing-In data. I think it costs me $70.00 as full time payment for my subscription with Premium Training Peaks. Two of my GPS Watches (SUUNTO Ambit 3 Peak and Garmin Forerunner) were linked to the said Training Site Platform. Everything (data) that my Coach need to knowabout my daily workout are uploaded to the Training Peaks and you can not fake your effort on those data. The Senior Coach had briefed me about the terms being used on the description of each workout and the specific data that are incorporated in the workout. Above all, my workouts were given to me in the number of hours and minutes and not by the number of miles or kilometers that I have to run in each day. My Coach asked me what is my preferred REST Day for the week and I said, I would like it on Mondays.
My Coach would send me my training workout for two weeks and each day I should give my feedback how my body felt in terms of effort from EASY to Very HARD, the rank measurement is from 1 to 10 with Rank 1 as Very Easy and 10 as Very Hard. It is a also a “must” that you send a short message as how you felt during and after the workout. Your feedback description will be gauged in terms of your fitness condition, fatigue, and motivation.However, your feedback will be matched with numerical data captured from your GPS Watch and as seen on Training Peaks. At the end of the week, you can easily see your totals in terms of the total number of hours and the total of miles/kilometers you covered from those hours.On those first days as CTS athlete, I would review the Book on Ultrarunning by Jason Koop making sure to know the description and details of each workout I was given to do.
It is worth mentioning that the Coach would prescribe in each daily workout the following description: (1) the number of hours and minutes of your total workout; (2) each workout is described from its warm-up period (in minutes), main workout (in hours and minutes, depending how long is the period), cool-down period (in Hours/minutes); and (3) the type of terrain where the Coach would suggest you to run, whether it is flat road, trail, or in a course with hilly or steep elevation. The Coach would suggest also your “Total Score Stress” (TSS) where Training Peak would refer it as Running Total Training Stress (rTSS). Depending on what type of workout, the Coach will designate an rTSS score for a specific workout (Easy Run, Endurance Run, Tempo Run, Hill Repeats or Interval). The higher the score, the more the stressful the run. Thus, your workout will be quantified in terms of training stress for a specific running workout. Once I upload my workout from my GPS watch, my rTSS for the workout will be immediately compared with the suggested rTSS from my Coach. Most of the time, my workout rTSS would not surpass or equal my Coach rTSS. But in my feedback, I felt that I am wasted as a result of the workout. Anyway, whether I can equal or not on the required rTTS, my personal observation was that I was running stronger every week.
For the first two weeks of training workout, I was given a mix of Endurance Runs, Tempo Runs, and Recovery Runs from the duration of One Hour & Thirty Minutes to Two Hours. In the succeeding weeks, I was introduced with Hill Repeats. After three weeks, I was asked to conduct a “20-minute field test”. It is done by having a 15-minute warm-up run first and then I did my fastest 20-minute run along a flat paved road, and then had a cool-down for 30 minutes. The result of my “20-minute field test” determined my Average Pace for the Tempo Run. The Average Pace would be my target time whenever I do my Tempo Runs. Most of the succeeding weeks will be devoted to Tempo Runs and Hill Repeats! I was surprised that my Tempo Run’s Average Pace would be faster than my usual Tempo Pace. Before, I could not breach less than 9:00 minutes per mile pace with too much fatigue and pain to my legs and body after each workout. But after3 weeks of CTS training, I was able to breach the 9:00-minute barrier and with more regular “test runs”, I was able to record a 8:09 minute per mile paceand then lowered it to 7:30-minute pace. With my age and not-so-perfect running form and short legs, I could not believe how fast I could make those leg turn-overs whenever I do my tempo runs on a flat paved road. Since I was preparing for ultra trail runs in the future, I did not have a chance to run on the oval track. I guess, I could run faster if those “20-minute field test” runs were done on an oval track.
One month before the Javelina Jundred 100-Mile Endurance Race, I was given more time for my Endurance Runs on trails in my Playground and they would last from 4 hours to 6 hours. CTS would not allow their athletes to run more than 6 hours in their Endurance Runs for the basic reason that the runner could not recover in a span of one to two days. CTS wants their athletes to be fresh and feeling stronger after a day of recovery. The training concept on those four months was clear to me as it followed the training concept and principles written in the book of Jason Koop—-assessment of my body on the 1st two weeks, followed by fast runs through tempo runs and hill repeats, and then Endurance Runs on the last weeks leading to the target race.
Bottomline, with those 4 months leading to JJ100, I was not injured, my body was always fresh and recovered on Tuesdays, and felt becoming stronger during my Tuesday runs.
In the next succeeding posts, we will go to the details of my daily workouts.