Be Cool Runner

Been three months since I wrote anything here, things I didn’t blog about in the past months seems irrelevant now, from MTR race review to Animo Run race review.

Anyway, my running mileage drop significantly last three months, and there are a million reasons why, since the start of the yr I have now enrolled in a gym with really nice treadmills, it can even detect my hr monitor.  Also they have cool gadgets that tells me how much body fat I have, which at 17.7% I think it is still really far off from an athlete’s ideal 8-10%. Anyway running rain or shine is  now easier.

Been crunching out 5ks on a treadmill for two days now, and well it is boring, I miss the wind on my face. But I think it’s a  over all workout, I can stretch properly in the gym, and do the rowing machine and some abs workout. Immediate goals for now would be to lose 3-5lbs for the month, and maybe join the condura run?? or some trail running, i wonder where they will hold the tnf 100? maybe i can sign up for a 10k?

happy new year everyone…

PS

for great treadmills and exercise equipments in legazpi go to Powermaxx, it is in landco biz center, pacific mall.  rates are 18k per year, 1200/month for students. If you’re a runner it is probably the only gym here with good treadmills.

Due to bad weather my long run 21k to Cagsawa Ruins was once again postponed. So I decided to stick to my runnersworld training program, putting my long runs at sub 7mins/km. This time around I train watching my pace instead of my HR, so at 6am today I head out with my running buddy who’s training for Ironman 70.3.

Being a trained runner at 6pm, doing it in the morning feels a bit weird it’s like my whole system takes awhile to warm up, my knees felt like they needed an oil change. Anyway after about 2kms into it I finally adopted and started cruising at my target pace. In fact at certain times we had to slow down since we were already cruising at 6min/km and I believe it’s too fast for training a long run.

Morning run problems:

1.) Long warm up and long stretching

2.) Waking up

3.) Food

4.) Sidestitch, I seldom get this but this time around I did so I’m blaming waking up early.

5.) Higher HR, hmm hotter than running at 6pm?

6.) Waking up, this is just the hardest thing. hehe

PS

472.5kms already…konti nalang 500km, I’m still determined to earn Baldrunner’s 1000k finisher shirt. Also almost 400kms on my New Balance 1063..one of the best 6 thousand bucks I’ve spent. Recommended to neutral runners, although I think if you have narrow feet like mine, it would feel a bit loose on the toe areas.

My HR diagram..I burned 1069 calories

I downloaded a 16 week 21k training program and tried to follow it last week, but those tempo trainings prove slightly a bit too much for my body, although I was a bit out of shape too, from severe lack of sleep the night before due to clog nose from seasonal allergies, and also a little extra work load.

Anyway I decided to just get back to my own training program for the next two weeks, “base building” that’s what I call it, running with long warm ups, and doing long aerobic ceiling runs, then long cool downs. Which in the past did work for me, and helped me improve my 5k time.

So after doing almost just half of my weekly mileage last week, I decided to do a long run to start this week, but three days of rest still doesn’t seem enough because the first 4 laps of warm up at the Oval was still a torture, somehow I can’t seem to tie my shoelaces right, during the first lap shoes felt too tight, then my calves started feeling tight too, I had to stop for a lot of stretching or risk injuring my knees or Achilles tendons. After four laps there was a slight pain in my right knee, felt like it’s not warming up enough, so I just went for it and ran at slightly sub 5min/km pace for 2 to 3 laps around the oval, and somehow after that everything seems to fall into place and I got my groove back and went on to finish 5km before a water break.

After the water break, it was torture, my right knee was at it again slight pain, I figured it must be the constant strain running the oval counter clockwise, so I decided to go clockwise, my apologies to the runners there for constantly surprising a few, but hey I’m only half finish and I don’t want to injure myself, but somehow my crazy idea worked! during my sixteenth lap I found a nice pace, which is my usual 2 min 40-50 sec per lap pace, I was back running strong again and so I kept at it and finish my goal of 10kms today, actually I added another lap to make 10.4kms and was semi tempted to go 12kms, I guess I’ve reached the runners high.

lessons learned today:
1.) 2 to 3 degrees change in my normal running temperature added almost 10 beats to my HR. today was a bit hot.
2.) I have to rethink long distance running in Ovals, and do more research, especially it’s effects on the knees.
3.) Check MP3 before leaving the house, my right earphone was not working.
4.) Readjust shoe laces as soon as it doesn’t feel right.
5.) Pick your clothes well, my tight fitting dri-fit cause quite a chaffing on my inner arms.

LSD-Long Slow Distance, a term in running community that means exactly that, running long distances at slow pace.

LSE-Long Slow Eating, a term in my own running world.

It’s Sunday and it’s always my planned LSD, but after a fast pace 8k last friday, I haven’t fully recovered so I decide to do a recovery run of 5k at BU Oval later this afternoon.

Instead of doing LSD I’ll do an LSE instead, five minutes of youtube and I had my mind set on cooking my own Katsudon.

Katsudon recipe by http://www.youtube.com/watch?v=klFyrnrUSck

tada…

and of course brown rice para healthier for our running bodies…

Martin after an hour long run together “Hey bro this is better than drinking beer and hanging out” I now see a fellow addict. Hehe

I went for a run with Martin, short 8k..hehe mayabang short na yun 8k, anyway 20 laps around the oval is more bearable running with a friend rather than running alone, I tried to keep my 166 bpm higher end of aerobic zone, but somehow even at that heart rate I can still manage to talk, so I have to reevaluate what higher end of aerobic hr means.

I’m excited to run the botak this sunday hoping to make a sub 28 minutes time, since it’s been a few weeks from my last race I hope all my hard work training would help.

I ended the year with a 10k run to daraga and back with a time of about 1hr and 10mins I think I would have made better time but the holiday season added a few pounds to my tummy area..excess weight to carry, also I did it in a leisure running pace.

I’m glad that since the first sign of knee pain I got from running a month ago, I rested well and has been running pain free since, I have been alternating my runs and not doing it every day for four day straight and a day rest like before,  now I’m just making sure I log in about a minimum 18 kms and max 20 kms a week, and starting this week i’m putting in gym time for some of the days I’m not running, also mountain biking as cross training.

Now my running goals this year..

Learn Pose running method
Know how to do tempo runs
sub 30 mins – 5k
sub 1hr – 10k
join as many 10k as I can in manila
finish the half Marathon Milo come september
finish the MTR
run from legazpi to sto domingo
run from legazpi to tabaco
run from legazpi to cagsawa
run on every major road of legazpi city in one day kaya kaya???

Six Pack Abs…hahahaha (training is way easier than dieting)

Now that’s a confusion, I’d like to call what I do running, it just sounds cooler, now what I don’t know is at what pace can you call it running? hmmm…or maybe it’s just a technicality.

As of this week I’ve done three running sessions totalling about 13k and one mountain biking with one day rest last Tuesday, 8min/km seems to be the pace wherein I’m not tired at all after 5k and feels like I could go another 5, and a moderately hard pace is about 7min/km. With these times I feel really slow, since I used to sprint 100meters in 12 seconds 10 years ago.  Well I’ve been training cautiously over the weeks too, so I guess it’s time to speed things up next week. When I go about reading running blogs and these people doing 10k in sub 55 mins, it just makes you feel slow. But I’m curious if they run as fast on trainings??

I still plan to do one longer run for the week, maybe on sunday a 10k or 8k, with also planning to run to cagsawa from legazpi before the year ends, I wonder how many k that is??