Last week (5-11 January), without being conscious about the number of kilometers I’ve ran the whole week, I was able to increase my 80-105-kilometer average weekly runs to 127 kilometers. Let me explain how I was able to run such number of kilometers.
Last Monday evening, I ran 20.3 kilometers at the ULTRA Oval Track where I was running alone for the first 10K with an average pace of 5:10-5:15 mins/km. For the last 10K run, MarkFB joined me and we were running at an average pace of 5:30 mins/km. I was surprised that I was still strong during the run even if I had a “runabout” at EDSA the day before. I think I got my strength and was able to recover after resting the remaining dayof Sunday after the “runabout” and sleeping early in the evening.
I had a “double run” on Tuesday where I ran a fast 30-minute continous run in the morning and another interval speed runs in the evening. In the morning, I was able to run a distance of 6.6 kilometers in 31:52 minutes with an average pace of 4:49 mins/km. In the evening, I did 5 X 400 at an average time of 1:36 minutes per lap with 1 1/2 minutes of rest in between laps. These laps registered an average pace of 3:45 mins/km. Unbelievable!. After five-minute rest, I did a 30-minute speed run at 100% effort. I was able to finish 5.9 kilometers with an average pace of 5:06 minutes/km. The evening speed run was part of our regular “speed training” with the Team Bald Runner. To include my warm-up runs, I was able to run 17.3 kilometers for the day.
On Wednesaday, another “double” run for me. My morning run was devoted to my “active recovery” run where I was able to run 5 kilometers in 31 minutes with an average pace of 6:31 mins/km. I was running within my 70% effort. In the evening, I joined the regular speed training classes and we did 5 X 1,000 meters at our best effort or 110% effort where I averaged a time of 4:40 minutes per kilometer. After the speed interval run, we had a 45-minute run within our 80%-85% effort. I finished the 45-minute run with a distance of 8.26 kilometers and with an average pace of 5:39 mins/km. Total distance covered for the day was 19.8 kilometers.
On Thursday evening, I did a “pyramid” speed run (3K-2K-1K-2K-3K) with an average pace of 4:50-5:00 mins/km. To include my warm-up, jogging in-between laps, and cool-down jog, I was able to run a total distance of 14 kilometers.
On Friday, I had my “active recovery” run after my warm-up run. The run lasted for 32 minutes where I covered a distance of 5 kilometers. Total distance for the day was 6.7 kilometers.
On Saturday morning, the Team Bald Runner went to the ULTRA Oval Track in order to attend to new students for our speed training but nobody came. Instead, I started my run later in the morning with the sun already shining. I tried to experience the feeling of running with the heat of the sun on my body. I was accompanied by Coach Salazar for a 15K run. We were able to finish the run in 1:18 hours with an average pace of 5:14 mins/km. I was able to consume the water inside my 2.0-Liter TNF “bladder” during the duration of the said run. This proves that I should need a lot of water to hydrate myself while running under the heat of the sun. This run was part of my training for the Bataan 102 Ultramarathon Race. The total distance was 16.8 kilometers.
The Hardcore Group’s “Runabout” along C-5 Highway Loop came next the following day. We finished 32.1 kilometers for that day.
This was my first time to reach this number of kilometers for a week in my running workouts. I felt tired and wasted after the “runabout” last Sunday and I did not mind not being able to watch the movie “Baler” as I opted to rest and sleep for the rest of the day. I started to feel pain on some of the muscles of my legs and knees but through regular massage and more intake of protein drinks, these pains are slowly fading away. For this week, I slowed down with my mileage and hopefully will be able to recover for another PR time this Sunday although my weekly road races will be my assessment/evaluation tool if I am really improving with my time as a result of my “speed” training with the Team Bald Runner.
See you at the PSE Bull Run this Sunday morning.
“Real warriors” never surrender; they fight up to their last breath!