Be Cool Runner

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.

It’s been 9 months since I made a goal to finish a Milo 21k. Eventhough I slack off a bit on my training due to more time spent building my dream house. I am pretty confident I can finish a 21k road race, the big question is how long??? Milo has a cut off time of 2hr and 30mins for a 21k, so basically it leaves me no choice but to aim for this.

With less than a month left, I am now trying to up my training constantly checking my morning heart rate to see if I’m over training or not. I’m  still planning to do a 21k long run before the race to build my self confidence, finishing at least within 2hrs 30mins or close to that, or even actually trying the milo course before the race. Because I checked last year’s finish times and the slowest runner here in Legazpi finished at 2hrs and 16mins, now I dont want to be the last runner this year. hehe

Things to do before august 23

1. run a 21k within 2hrs and 30mins

2. have a very good hydration plan

3. more tempo runs, at least 2x a week

4. follow strickly my 3k recovery,8k tempo, 10+k long run per week

We get about six flights a day with the last flight leaving at about 4:30PM, so from about 5pm onwards the airport is free from traffic, so the parking area about 250meter loop is open to runners and walkers.

I’ve been training here for the past two to three weeks, running from our house to the airport is about 3kms then I’d do some tempo/speed run of 2.5- 3kms in the airport parking before I head back home, running a total of 8-10kms depending on how many loops I ran or which route I took going home.

My Road Review..

Washington Drive – To reach the airport coming from Legazpi you will need to run on this road, Washington drive is now completely asphalted, the thing is with the asphalt overly it’s softer on the knees but the banking on the side of the road also increases, making it less of an ideal road to run on. Although you can always take the concrete drainage top, which is relatively flat and safer from traffic.

Legazpi Airport Parking Lot – This is a very popular walking and exercise area, but after all my tempo and speed runs here, I’m still not fully convince it’s a great place to run, first of all I think the asphalt overly is just too uneven with some pot holes. It might be Ideal for walking, but for training tempo’s and speed i think nothing beats BU Oval.

pro’s -

Less pollution, the only smoke you smell is from the BBQ grills nearby.

If you live in Legazpi, chances are you are about 2-3kms away from it, perfect for that long warm up right before doing tempo runs.

Plenty of restaurants nearby to buy H20 and BBQs  etc.

Safe and Secure while inside

Cons

Very uneven asphalt road, not noticible to a some, but if you speed train on it, you’ll know.