Category: Runners’ Training

Men’s Health Magazine

On By kingofpotsIn Alternate Sports, Runners' TrainingLeave a comment

I started to buy a copy of the Men’s Health Magazine (Philippine Edition) last February and since then I am a regular reader of this magazine.

In the March 2008 issue, there are four items that caught my attention which are very useful to runners—(1) Eating papaya today can save your knees in the future; (2) Gym Workout that Builds Strong Quadriceps; (3) Leg workout for strength, speed, and balance; and (4) Sports/Workout Injuries: How It Happens & Its Treatment.

The magazine costs only P 125.00.

LSD Run (12 Mar 08)

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

12 March 2008

After two days rest since Sunday’s 7th DND-AFP Half-Marathon Race, I had my long slow distance run this morning. My run started around the vicinity of the Old Gate 1 of Fort Bonifacio and went towards the back of the S & R Store and later to Kalayaan Road. From Kalayaan Road, I traced the road/route back to The Fort as part of the route last Sunday’s Half-Marathon. I passed by the Bonifacio High Street Loop and went around for almost five times before proceeding to MC Home Depot. There were runners, bikers and walkers going around the said loop.

After running a distance of 11 kilometers, I had my water stop at the Comfort Room of MC Donalds near HSBC. From this point I proceeded to Lawton Avenue and turned left at Bayani Road and went inside the Libingan ng mga Bayani.. I had two rounds around the Libingan, taking the outermost roads and stopped my run after my GF 305 registered a distance of 20 kilometers. I asked for some drinking water from the Office of the Grave Registration Unit inside the Libingan after I stopped my run. I had my stretching for 15 minutes before finally walking towards Gate 3 of Fort Bonifacio and ultimately reaching my quarters.

The following were the data taken from my GF 305. I forgot to use my Heart Rate Monitor Belt.

Distance—20 kilometers                   Time—2:05:39 Hours

Average Pace—6:17 mins/km          Average Speed—9.5 km/hr

Maximum Speed—13.9 km/hr        Total Calories—1,420 cal

Total Ascent—609 meters                Total Descent—596 meters

Running Shoes—ASICS Gel-Kinsei 2

Training Journal (03-09 Mar 2008)

On By kingofpotsIn Runners' Training, RunningLeave a comment

03 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

04 Mar 2008—Rest/No runs

05 Mar 2008—Rest/No runs

06 Mar 2008—Taebo & 5-K run (slow jog)

07 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

08 Mar 2008—Rest/No runs; Stretching

09 Mar 2008—7th DND-AFP Gintong Pangarap Half-Marathon/21K

Lydiard’s Training For Marathon # 2

On By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

Excerpts from Arthur Lydiard’s Athletic Training by Arthur Lydiard; A Guide to the Brooks/American Track & Field; & Lydiard Running Lecture Tour in 1999. 

The Actual Schedule

Please note that it is wise to run supplementary miles at an easy pace, as many as you can, in addition to the schedules presented here. This will help you maintain good general condition and allow you to recover from training sessions more easily. Even 15 minutes is of value.Training should be done over all types of surfaces and trial runs over courses similar to that to be raced over. Training should also be applied in volume according to age and condition.Regular running on hills will help you in developing and maintaining your speed. Try to fit in some hill springing, uphill running or bounding with a driving action, and some steep hill or step running whenever you can, but don’t overdo it.

The schedules are only for guidance. They give a balanced method of training for a specific event, but think of them as a flexible guideline, allowing for age and general conditioning. Study your reactions to the training from day to day and if you feel stale or suffer from any soreness, allow time for recovery.Never do speed training when your muscles are sore or you are feeling tired. Just jog easily, regardless of what is on the schedule for that days training. You can never harm yourself by jogging and it will usually help to overcome the soreness or tiredness. 

Fast training can lead to injury and will certainly only make you more tired.Don’t race your training, except when full efforts are called for on the schedule Run strongly and easily ineffort, always keeping something in reserve. As you feel improvement, gradually increase your training tempo, but never use t Continue reading “Lydiard’s Training For Marathon # 2” →

Lydiard’s Training For Marathon # 1

On By kingofpotsIn Jogging, Runners' Training, Running1 Comment

How to set up a training schedule

1.  Count back from the first important race date.

2.  Allow a week to ten days for Freshen-up.

3.  Allow six weeks (including freshen-up) for Co-ordination training.

4.  Allow four weeks for Anaerobic Development.

5.  Allow four weeks for Hill Resistance Training.

6.  Conditioning training is time left, hopefully 10~12 weeks.

7.  Marathon Conditioning Period (10~12 weeks or as long as possible): 

           A) Conditioning starts with only aerobic running (flat and hills). 

            B) Then include a day of easy fartlek and strong runs over 5 and 10k.

8.  Hill Resistance Period (4 weeks): 

                Hill training two or three days a week.  

               One day a long aerobic run.

               Other days for leg-speed or easy running.

9.  Track Training Period (10 weeks): 

           A) First 4 weeks: Anaerobic Development Training:  

               Anaerobic training (i.e.: repetitions, fartlek, etc.) two or three days weekly.  

              One day a long aerobic run.  

              Other days for sprint training or easy running. 

           B) Last 4.5 ~ 5 weeks: Co-ordination Training: 

                Sharpners, development races (under- and over-distances), fast relaxed runs. 

           C) Freshen-up: 1 week to 10 days.

10. Continuation of racing (Race Week / Non-Race Week) 

Note: For the details and understanding of the Lydiard’s Method of Training for a Marathon or Lesser Distance Races, please read this.

D-5 Day: 2008 Pasig River Heritage Marathon

On By kingofpotsIn Jogging, Runners' Training, Running1 Comment

19 February 2008

For the past two days, I did not have any runs and took my time to rest, relax, and recover from the last long slow distance run I had last Saturday. I stayed two days in Jamindan with no chance of going out of my quarters and office for a brief walking and jogging because of the strong rains for the past days. I contented myself by doing stretching exercises and watching DVD movies of Rambo, First Blood Parts 1 & 2.

At this time, I am in Bacolod City with the Bishop of the Catholic Church, local government officials, members of the Philippine National Police, our soldiers, and the members of the media witnessing the demilitarization/destruction of confiscated, recovered, captured and surrendered firearms which is one of my advocacies in my Command. Hundreds of unregistered/loose firearms will be cut into pieces and burned this morning for the public to see.

From Bacolod City, I’ll be going around the Negros Island to visit my troops under my Command and assess the condition of our troops and their accomplishments. This is to ensure that our operations, programs and activities are being carried out as based from our unit’s mission in the island of Negros. Three hours after I’ve talked to our troops in Canlaon City, an armed encounter ensued in the mountains of Calatrava, Negros Occidental where a number of the insurgents were declared casualties. The location of the encounter was barely 5-6 kilometers away from the place where I visited our troops. As of this time, we got intelligence information that a lot of them were seriously wounded and they need immediate medical attention and supply of blood of different types. There are reports also that this insurgent group has at least five female members. Some of their backpacks and personal belongings were recovered by our troops as they were left behind by their fallen/wounded comrades when they fled to different directions from the encounter site.

I guess, I will not have much time to jog and walk around for the next two days. I will spend more time visiting and talking to my troops in Negros Island. Additionally, this will be the time to reflect on myself and the training preparations I’ve made for the past four months for the Pasig River Heritage Marathon. This is also the time to plan my “strategy” for the race.

I just got an information that my race packet and details of the route has arrived in my quarters. I was informed also that the organizers had changed the route of the marathon. This is what I hate with marathon organizers and executives who are supporting the race (who, most of them are not even runners/marathoners) and who change routes without any explanation at all! The Marathon Race will start in Marikina and ends up at Quirino Grandstand. As compared to the original route of starting from Intramuros area and finishing at The Fort, passing to all the bridges that cross the Pasig River and running along the roads beside the Pasig River. I have yet to see the route map and the actual route before I will make comment on this. I just hope that this race will be a better one than the race I joined in 2006. 

My plan for the Marathon Race? Be conservative with the pacing and make sure that I’ll have an average pacing of 6:00 minutes per kilometer, finishing the first 20 kilometers in 2 hours, 30 kilometers in 3 hours & 5 minutes, 40 kilometers in 4 hours & 10 minutes, and 42.165 kilometers in 4 hours & 30 minutes. Make sure that my “support team” will be giving regular water & energy drink supply & sports gel from Km. 25 up to the finish line.

Training Journal (11-17 Feb 2008)

On By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

11 Feb 2008—Boracay Beach–7 kilometers or 4.375 miles

12 Feb 2008—Evening Run in Jamindan—10.91 kilometers or 6.8 miles

13 Feb 2008—Iloilo City Oval Track Run—6.8 kilometers or 4.25 miles

14 Feb 2008—Rest/Trip To Baguio City

15 Feb 2008—PMA Gidaya Trail & Baguio City Run—8 kilometers or 5 miles

16 Feb 2008—Long Slow Distance Run—32 kilometers or 20 miles

17 Feb 2008—Rest/No Runs

Total Distance Covered—64.71 kilometers or 36.175 miles

32K @ 3:15:48 Hours

On By kingofpotsIn Jogging, Practice Runs, Runners' Training, Running6 Comments

16 February 2008 (7:50-11:10 AM)

Having arrived from Baguio City on the early evening of 15th February, I decided to have my last long slow distance run seven days before the Pasig River Heritage Marathon. I slept at least 8 hours on the night before the long run plus my sleep on my way back to Manila. I felt I was fully rested and know I could run a very slow run just to experience how my body reacts to a straight running/jogging for three hours.

I know it was a crazy idea to be running for three hours under the heat of the sun but I need to do it in order to see for myself how my body would react after almost four months of preparing for the Pasig River Heritage Marathon. I prepared properly for this long run, wearing the lightest and most comfortable running attire and shoes, using my Nathan Water Belt, my sunglasses, my runner’s cap, and GF 305. I was not particular of the route to take but I depended much on my GF 305 for the distance and duration of my run.

dsc00407.jpg                 dsc00406.jpg

These were  my pictures taken inside my quarters before my long run, equipped with my GF 305, Nathan Water Belt, Maui Titanium Sunglasses, Accel Cap, New Balance shorts, GIG Run singlet, and ASICS Gel-Cumulus running shoes.

At 7:50 AM, I started from my quarters and proceeded to the Libingan ng mga Bayani and took the outermost roads inside, went out of the Libingan ng mga Bayani’s Gate and turned right towards Heritage Park up to C-5 Road and then back to the Libingan’s Gate. That loop registered a distance of 6 kilometers and I did the said loop for two times. From the Libingan, I proceeded to The Fort passing through Gates 3 & 1 of Fort Bonifacio and proceeded to Serendra and to the Bonifacio High Street (BHS) Loop. I did one round of the BHS Loop before stopping at two female runners who were doing some stretching exercise infront of the R.O.X. Store.

I asked these two female runners ( one was chubby and the other one has a body of a runner) where I could ask for free drinking water and they told me that Starbucks Coffee offers such water. I really appreciate the warmth and friendly attitude of the Starbucks Coffee lady staff (chinky-eyed, smiling-face, and with fair complexion) who willingly got my plastic water jug and filled it with water. She even asked if I needed a cold water but I told her to fill it with a plain water. I was happy to see such positive manner and willingness to provide water to people who are in need. One of these days, I’ll visit this famous coffee shop at BHS soon.

Supplied with enough water, I did another round of the BHS Loop and proceeded to the street that goes to the International School all the way to the road that leads to the old Gate 1 of Fort Bonifacio. From there, I retraced my way back towards Market! Market! but I turned right going to the back portion of the DILG’s Public Safety School. From there I went back to the road that goes to MC Home Depot and stopped at the McDonald’s near Price Smart for a re-supply of water.

From the McDonald’s, I passed by Jollibee and the Shell Gas Station and proceeded to the Kalayaan Flyover reaching up to the other end at Gil Puyat Avenue and going back to the Flyover to Jollibee. It was an experience running at the Kalayaan Flyover against the traffic at 10:00 AM and staying alert with the incoming cars and trucks. I managed to make some signals with my hands for the vehicles to slow down once I saw each one of them coming nearer to me. I was glad all the drivers heed to my hand signals.

From Jollibee, I jogged all the way to the old McDonald’s, then to One McKinley Building, to Essensa and back to Lawton Avenue. I reached Bayani Road and entered the Phil Army Golf Course and ran around the jogging lane at the Parade Grounds of the Phil Army Grandstand. From the Grandstand, I proceeded back to my quarters running along Fajardo Road (main street inside the camp).

I finished my long run in 3:15:48 hours and I was able to run a distance of 32 kilometers or 20 miles. My average pace was 6:08 minutes per kilometer or 9:47 minutes per mile. My Average HR was 149 bpm and my Maximum HR was 159 bpm which I still considered as 90-96% effort. I was able to burn at least 2,272 calories. My arms, shoulders, neck, nape and legs were “sunburned”!

I did not feel any injury or muscle cramps to any part of my body during the run. There was no heaviness in breathing and I felt I was “floating on air” while I was running under the heat of the sun. I guess, my Baguio/PMA run the day before gave me more strength and more “oxygen” to my blood due to my maximum effort and high altitude running even if it was very brief.

I did a longer post stretching and drank almost 2 liters of water and 3 bottles of Gatorade after the run. Later in the afternoon, I treated myself to a pasta dish with vegetables, one whole pizza with salmon, cheese, olives & salted fish eggs, and 3 cups of peppermint hot tea at CIBO! 

Finishing this run, I could feel that I could finish the next weekend’s marathon without any problems.

Training Journal (14-20 Jan 2008)

On By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

14 Jan 2008 (PM)—6 miles or 9.6 kilometers

15 Jan 2008 (AM)—6 miles or 9.6 kilometers

                       (PM)—6 miles or 9.6 kilometers

16 Jan 2008 (AM)—10 miles or 16 kilometers

                       (PM)—7 miles or 11.2 kilometers

17 Jan 2008 (AM)—7 miles or 11.2 kilometers

18 Jan 2008 (AM)—7 miles or 11.2 kilometers

19 Jan 2008—Rest/No Runs

20 Jan 2008 (AM)—13 miles or 21 kilometers (Subic Half-Marathon)

Total Distance Covered—62 miles or 99.2 kilometers

D-52 Day: 2008 Pasig River Heritage Marathon

On By kingofpotsIn Marathon Race, Practice Runs, Runners' Training, RunningLeave a comment

02 January 2008 (AM Run)

I had an early morning run with my son, John Paul, in Laoag City. We covered a distance of 12.5 miles or 20.16 kilometers.

From Barangay Dibua South, we went to Laoag City/Padsan Bridge and was able to reach the crossing going to the Gabu/Laoag Airport and Suba Road, infront of the Northwestern College. From there, which was our turn-around point, we went back to Laoag City Poblacion and ran along Bacarra Road. And before reaching Divine Word College, we turned left towards the MMSU and ultimately reached the Laoag City Sports Complex where we had “speed runs” along the oval track. We completed at least eight rounds around the oval and additional two rounds for our  cool-down run.

We had an elapsed running time of  1:48:15 hours (excluding the cool-down run). We ran at an average pace of 8:39.6 minutes per mile or 5:22 minutes per kilometer.

We were met by my driver and security detail at the Oval Track where we had our “Gatorade” break after running almost one hour and thirty minutes. It was my longest run where I was able to deprive my body from water/fluid intake.

On our way to the Gabu Road, we were running at an average pace of 9:00-9:15 minutes per mile. But from the turn-around point on our way back to the Poblacion and to the Oval Track, my son and I were already racing with one another where he dropped me by almost fifty meters. I was running at an average pace of 8:20-8:30 mins per mile while my son was running at an average pace of 7:45-8:15 mins per mile.

At one time at the Oval Track, we tried to do a Yasso 800 once. My son was timed at 3:45 minutes while I did a poor 4:20 minutes! Well, that was after we were both ran on the road for about 10 miles already.

After the run, we had stretching for 15 minutes and drank Gatorade and lots of water. From the Oval Track, we boarded our car on our way back to our house at Barangay Dibua.

The following data were taken from my Zone Trainer Digital Heart Monitor:

Time “In Zone” (135-165HR)—1:24:24 hours

Maximum HR—167 

Average HR—144

Minimum HR—88

Total Calories—1,294

It was a nice run with my son and I am really impressed on his endurance and speed. He told me that he had already started preparing for the next Los Angeles Marathon which will be held on the first Sunday of March 2008.