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FREE Speed Training For “Hardcores”

13 11 2008

Team Bald Runner is inviting runners who have been training/running¬†continouosly for one year for a “free and personalized” speed training lectures and speed workouts at the ULTRA Oval Track every 5:30-7:00 PM on Tuesdays, Wednesdays, and Fridays. This is open to everybody, male and female, who are in competitive running and would like to improve their PR Best times in every road race.¬†This training will start on 18 November 2008.

Captain Ferdie Espejo Jr and Coach Saturnino Salazar, both Level 4 IAAF trained-coaches, will conduct the said training and to be assisted by members of Team Bald Runner.

Runners are advised to prepare P29.00 for payment to Philsports/ULTRA for the use of the Oval Track.

Duathletes & Triathletes are also encouraged to join this training.

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Tempo Run

29 12 2007

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.








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