2015-16 Trail Running Season: First Week Of Training

Total Mileage: 53.03 miles (84.85 kilometers)

Total Ascent: 9,225 feet

Total Descent: 9,098 feet

Average Speed: 4.36 miles per hour

Average Pace: 13:50 minutes per mile

Shoes: Hoka One One Speedgoat

GPS Watch: SUUNTO Ambit 3 Peak

First Week Run @ Lower Sam Merrill Trail
First Week Run @ Lower Sam Merrill Trail

Training Journal (17-23 March 2008)

17 March 2008—Hill Workout & “Fartlek” Run/15.3 kilometers or 9.56 miles in Jamindan

19 March 2008—Mile “Tempo” Run/7.5 kilometers or 4.68 miles in Jamindan

20 March 2008—AM Run–Long Run/12.21 kilometers or 7.63 miles in Jamindan

20 March 2008—PM Run–Long Run/10.02 kilometers or 6.26 miles in Jamindan

22 March 2008—Long Slow Distance Run/21.07 kilometers or 13.17 miles in Jamindan

23 March 2008—Speed Run (5 X 400 meter) 6.8 kilometers or 4.25 miles in Jamindan

Total Distance Covered—72.9 kilometers or 45.56 miles

Training Journal (10-16 March 2008)

10 March 2008—Rest/No runs

11 March 2008—Rest/No runs

12 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

13 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

14 March 2008—Rest/No runs/Body Massage @ Riviera Spa, Iloilo City

15 March 2008—6.4 miles or 10 kilometers/speed run at the Iloilo Oval Track

Total Distance Covered—31.4 miles or 50 kilometers

Training Journal (24-30 Dec 2007)

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

Training Journal (17-23 Dec 2007)

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

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.

Back On The Road

17 December 2007 (PM Run) 

After one week of no runs on the road, I am back this afternoon for an easy run along the 2-mile route in the hills of Jamindan. I started my run at 4:30 PM and finished at 6:10 PM.

After 20 minutes of stretching, I started with one mile warm-up at 9:00-minute pace. The following are my time/s every round of the 2-mile route:

1st round—17:50 minutes @ 8:55 mins per mile

2nd round–17:20 minutes @ 8:40 mins per mile

3rd round—16:40 minutes @ 8:20 mins per mile

4th round—18:50 minutes @ 9:25 mins per mile

5th round—20:13 minutes @ 10:06.5 mins per mile (cool down round)

I ran a total distance of 11 miles or 17.6 kilometers in 1 hour, 39 mins, & 53 seconds. My average pace was 9 minutes & 4.8 seconds per mile or 5 minutes & 40 seconds per kilometer.

For the moment, I will concentrate on endurance/aerobic phase of my training along the 2-mile route and strengthen my leg muscles through workouts in my mini-gym & hill workouts here in Jamindan.

Training Journal

11-17 November 2007

11 Nov (Sunday)—–Rest, One Hour Swedish Body Massage

12 Nov (Monday)—-Slow Run along 2-mile route inside camp @  9:30-10:00 pace/mile.

             Ran 5 X 2 miles from 5:20-7:00 PM.

             Average Pace–9:51 per mile or 6:09.3 per kilometer.

             Total Time—1:38:32

             Total Distance—10 miles/16 kilometers.

              Stretching After Run—15 minutes

Comments: Getting stronger and more relaxed. Better and longer strides. Breathing rythym much improved. Sunday rest, 7-hour sleep in the evening  and body massage greatly contributed for a better performance. Drank water every 2 miles. Cooler weather in the early evening. Had to run slower on dark spots/areas along the road without street lights. Camp streets will be fully lighted within 1-2 weeks!

13 Nov (Tuesday)—-CrossTraining (Cycling/Stationary Biking)/ One Hr

               Used my Mountain Bike mounted on a Minoura Trainer

                Time of Activity—-5:30-6:30 PM

                 Average Speed—–21-23 kms/hour

                 Cycling RPM——-80-85 rpm (Average)

                 Low/High RPM—70/105 rpm

                 Estimated Distance Covered—-21-22 kms

Comments: Had slight high blood pressure of 130/90 before biking. I made short hill walking prior to my blood pressure test. Still tired from yesterday’s run, slept average of 5 hours last night & woke up early this morning. My butt is sore for not biking for the past two months! It was a nice cross-training workout. The whole floor was wet with my sweat. I have to sleep early tonight for my fast tempo run tomorrow!

14 Nov (Wednesday)—Speed Run/Tempo

               5 X 1 Km @ 5:50-6:00 min pace per repetition

               1 Km Recovery Run in between reps @ 6:33-6:45 min

               1.5 Km Warm Up Run @ 7:00 min pace per km

               1.5 Km Cool Down Run @ 7:30 min pace per km

               Time of Run—2:20-3:45 PM; Cloudy skies

               Total Distance Covered—8.125 Miles/13 Kms

               Total Aggregate Time—1:24:15

Comments: I was running along the beachfront of Boracay from North, Station 0 to Station 3, end of the white beach in the South  and vice-versa, which covers a distance of about 5 Kms. I practically ran the whole white sand stretch for three times. I had slow runs along Stations 2 & 3 as the sand was very loose. My feet could hardly hit the ground on stable condition as my feet were buried in the sand. I could hardly kick my legs and bring up my knees fast because of the unstable & loose ground. The workout strengthened my knees and ankles. I feel pain on my knees and ankles right now. I need to rest them early tonight. The sky was cloudy and weather was not hot. As I ran towards the north, I was going against the wind which gave little resistance to my runs. I ended the workout with a “Halo-Halo” with lots of crushed ice at Cindy’s @ The Mall!

15 Nov (Thursday)—Rest, Swedish Massage @ Riviera Spa, Iloilo City

Comments: Had 10 minutes Sauna and one hour of Swedish Massage in Iloilo City after attending a meeting. Slept early in the evening & had 7 hours of sleep.

16 Nov (Friday)—Rest, No Run

17 Nov (Saturday)—Rest, No Run

Comments: It’s been raining for the past two days. I needed these two days to rest and read my books.