Category: Runners’ Training

New Year’s Eve Run

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

31 December 2007 (PM Run) 

I had my New Year’s Eve Run at the Libingan ng mga Bayani along the 2-mile route that I’ve measured. I was able to finish 5 rounds from 4:30 PM-6:10 PM. It was an easy run to end the year 2007.

I was able to run 10 miles or 16 kilometers at 1:33:24 hours. I was running at an average pace of 9:20 minutes per mile or 5:50 mins per kilometer.

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

Maximum HR—158

Minimum HR—96

Average HR—145 

Time “In Zone” (135-165)—1:29:36 hours

Recovery Time—20 minutes

Total Calories—1,171

I was able to sleep after dinner and woke up at 11:00 PM just in time to watch the fireworks from the horizons surrounding Fort Bonifacio. I ate a lot of pasta/”pansit” during the midnight feast to welcome the year 2008.   

I am looking forward for more running workouts for the year 2008.

Do I Need To Run Twice A Day?

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

When I prepared for my first marathon in the early ’80s, I’ve been running twice a day, running early in the morning and later in the afternoon. I usually start my run in the morning as early as 5:00 AM and finish before 7:00 AM, running a minimum of 10 kilometers. In the afternoon, I start my run at 5:00 PM and finish before 7:00 PM running almost the same distance as what I had covered in the morning.

I was able to do all these runs because I was still young at that time and could easily recover from muscle pains and aches due to running after few hours of sleep and rest. I was glad I did not have any major injuries except for leg cramps, shin splints, and stomach cramps. These pains and aches became my “body signals” when to stop running or reduce my mileage. While I was building my endurance capability, I did not focus on speed for longer distances or tempo play but more on “fartlek” of lesser distances up to 200 meters.

It appears in my readings that there were elite runners who started to introduce lesser mileage and more speed works/tempo runs in their running workouts plus more days to recover in order to improve one’s time to finish the marathon. But this approach to training is only good to elite runners who had reached their peak or best PR and starting to get older. Lesser mileages and more speed/tempo runs as training workout for new/younger runners  is not advisable. This will lead to injuries, frustrations and inconsistencies.

I am reminded of the comment of our postman in Los Angeles who is also a marathoner/runner. After knowing that I ‘ve stopped running for so many years and trying to return to marathon training, he said, “It will be a hard and painful one for you to go back”. I guess, he is telling the truth!

After browsing some runner’s websites, I came upon this website (www.letsrun.com) and these two articles were able to convince me to go “back to basics” on runner’s training.

Starting on New Year’s Day, I will be running twice-a-day on my easy runs to build-up my endurance and slowly get serious with “tempo” runs/speed plays. This will be a very slow process but I am sure this is the right direction to be back as a competitive runner at my age. I know it will take months and years but this is a commitment I should start doing for the year 2008.

To all the Runners, Happy New Year, More Miles To Run & Injury-Free In 2008!!!

Training Journal (24-30 Dec 2007)

On By kingofpotsIn Runners' Training, RunningLeave a comment

24 Dec 2007—Rest Day

25 Dec 2007—11 miles/17.8 kilometers

26 Dec 2007—Dumbbell Exercises & Strengthening Exercises

27 Dec 2007—12 miles/19.2 kilometers

28 Dec 2007—Rest Day

29 Dec 2007—6.2 miles/10 kilometers

30 Dec 2007—7 miles/11.2 kilometers

Total Mileage: 36.7 miles/57.92 kilometers

Oval Track Run @ Iloilo #2

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30 December 2007 (PM Run)

I finished 28 X 400 meters at the Oval Track of the Iloilo Sports Center this afternoon from 5:00-6:10 PM. My time for my running workout was 1:04:10 hours which I consider as an easy run for the day.

I was able to run 10.8 kilometers or 7 miles for the day at a slow pace of  9:09 mins per mile or 5:55 mins per kilometer.

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

Maximum Heart Rate—172

Minimum Heart Rate—82

Average Heart Rate—155

Time “In Zone” (135-165 HR)—58:22 minutes

Recovery Time (127-145 HR)—18 minutes

Total Calories—899 

Tempo Run

On By kingofpotsIn Runners' Training, RunningLeave a comment

29 December 2007 (AM Run)

I did a modified speed/”fartlek” run this morning along the 2-mile route inside the camp with the goal of running 6.2 miles or 10 kilometers to find out if I can still improve my time. Using the TIMEX “Zone Trainer Digital Heart Rate Monitor”, I would like also to experience the feeling of reaching my Maximum Heart Rate during my speed run workout.

I made three rounds along the 2-mile route inside the camp and additional 400 meters to complete the distance of 6.2 miles or 10 kilometers. I registered the following split times every round:

1st round—-16:25 mins

2nd round—-31:44 mins

3rd round—-47:49 mins

400 meters—-49:52 mins

From my TIMEX Zone Trainer Heart Monitor, I got the following data:

Peak Heart Rate—-173

Minimum Heart Rate—143

Average Heart Rate—-157

Total Calories—-769

I made a 1-mile cool-down run at 9:00 min pace/mile after the speed run and it was followed by stretching.

It appears that I am slowly improving my time for the 10K distance.

Back In Jamindan

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

27 December 2007/Thursday Run

From Iloilo City, I have to travel by land to reach my camp in Jamindan and it takes 2 1/2 hours non-stop trip. Immediately after my arrival in the camp, I changed to my running attire and started my stretching exercises.

I started my run at 5:00 PM and finished my run and brief workout at 7:15 PM. I ran along my 2-mile route inside the camp. The following were my elapsed time every round:

1st round—17:41 mins

2nd round—16:17 mins

3rd round—16:33 mins

4th round—17:19 mins

5th round—17:53 mins

6th round—20:39 mins (cool-down run)

Using my 20-lb Dumbbells, I did the following exercises:

3 X 10 reps—Side Lateral Raise

3 X 10 reps—Frontal Raises

3 X 10 reps—Hammer Curl

3 X 10 reps—Dumbbell Squats

3 X 10 reps—Dumbbell Shoulder Press

3 X 20 reps—Dumbbell Pullover

Other Exercises Done:

5 X 20 reps—Inclined, Knee-Bent Sit-Ups

3 X 20 reps—Push-Ups

20 minutes—Stretching

I ran 12 miles or 19.2 kilometers in 1:46:22 hours. My average pace was 8:52 mins per mile or 5:32 mins per kilometer. This was an easy run workout.

Wednesday Workout

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26 December 2007

It was raining the whole day in Manila. I planned to have a 12-mile run inside Fort Bonifacio and Libingan ng mga Bayani on this day but the weather was really bad for running. Instead, I had a simple workout inside my quarters in Fort Bonifacio which made me sweat a lot!

I did the following Dumbbell exercises with my 15-lb Dumbbell set and other exercises:

         5 X 15 reps  Biceps Curl

         5 X 15 reps  Dumbbell Flyes

         5 X 15 reps  Dumbbell Lifts

         5 X 15 reps  Triceps Extension

         3 X 30 reps  Side Bends with Dumbbells—each side (Left & Right)

         5 X 50 reps  Knee Bends with Hands holding Dumbbells on sides

         5 X 50 reps  Heel Raises with Hands holding Dumbbells

         5 X 30 reps  Push-Ups

         5 X 30 reps  Bent-Knee Sit-Ups

         20 minutes  Stretching before and after the workout.

Christmas Day Run

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

25 December 2007

I am still in Laoag City. I started my run at 7:00 AM from the house of my sister in Barangay Dibua South to Dibua North. From Dibua North, I ran through a dirt road that connects the road to Barangay Sangil. From Barangay Sangil and running easterly direction, I reached Bacarra Road/at the road boundary of Laoag City and Bacarra, Ilocos Norte. I ran along the Bacarra Road going back to Laoag City, passing by Barangay Barit, Farinas Bus Terminal, and Divine Word College. I turned right on the road going to the BIR Office & MMSU. I entered the Provincial Oval Track and made one round. From there, I passed by the INNHS and turned right towards Barangay Santa Maria, then to Barangay Pila, and finally to Barangay Dibua South. I finished my run at 8:35 AM.

I covered an estimated distance of 11 miles or 17.6 kilometers with a time of 1:34:47 hours. My average pace is 8:38 minutes per mile or 5:24 minutes per kilometer. I consider today’s run as an easy run.

The food I have eaten and the rest/sleep I had yesterday gave me more power and strength to endure with my easy run today.

(Note: This is my # 100 Post in this Blog since 25 October 2007)

Training Journal (17-23 Dec 2007)

On By kingofpotsIn Runners' Training, RunningLeave a comment

17 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:39:53 hours; Average Pace: 9:04.8 mins/mile or 5:40 mins/kilometer

18 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:33:53 hours; Average Pace: 8:32 mins/mile or 5:20 mins/kilometer

19 Dec 2007—Easy Run; Total Distance: 11.5 miles/18.4 kms; Total Time: 1:35:55 hours; Average Pace: 8:20-8:25 mins/mile or 5:13-5:20 mins/km

21 Dec 2007—Tempo Run; Total Distance: 8.5 miles/13.6 kms; Total Time: 1:06:27 hours; Time for 10K: 49:17 mins

23 Dec 2007—LSD Run; Total Distance: 20.625 miles/33 kilometers; Total Time: 3:20:00 hours; Average Pace: 9:41 mins/mile or 6:03 mins/kilometer

Tuesday Run

On By kingofpotsIn Runners' Training, RunningLeave a comment

18 December 2007 (PM Run)

I started my run at 4:15 PM after my usual stretching exercises and finished the run at 5:50 PM. I had my run along the 2-mile route inside the camp which is basically a repetition of my run yesterday afternoon.

The following was my registered time every round/2 miles: 

2 miles—-17:33 mins; 8:46.5 mins per mile

4 miles—-34:44 mins; 17:11 mins per round/8:35.5 mins per mile

6 miles—-51:05 mins; 16:21 mins per round/8:10.5 mins per mile

8 miles—-1:08:06 hrs; 17:01 mins per round/8:30 mins per mile

10 miles—1:25:03 hrs; 16:57 mins per round/8:28.5 mins per mile

11 miles—1:33:53 hrs; 8:50 mins per mile (cool down run)

I ran a total of 11 miles or 17.6 kilometers with an average pace of 8:32 minutes per mile or 5:20 mins per kilometer.

I improved my time by 6 minutes for the same distance and decreased my average pace per mile from 9:04.8 mins to 8:32 minutes per mile.

I don’t consider this practice run as tempo run or speed play. I wanted to keep myself more relaxed and be able to improve on my running form while running at a comfortable pace. I did not notice that I was able to improve my time.

This kind of practice run will be maintained for the rest of the week.

I hope I can sustain the training and be able to prepare for the Subic Half-Marathon on 20 January 2008.