Daytripped Running

Garmin Forerunner305 Surgery

noreply@blogger.com (daytripper1021) — Sun, 27 May 2012 23:52:00 +0000

While on my long run last Saturday with @lingerboy, my Garmin 305 suddenly died. I couldn't press the up, down, and enter buttons after doing the recommended mode+lap reset that I saw over the Internet. It would power up for sometime (with no response from the buttons I mentioned above) and would die soon later. It was very frustrating as I had to ask @lingerboy what was our current distance and pace from time to time (although in retrospect I found it liberating not to depend on GPS and just run by feel ---something that I need to do to ease my dependency on GPS watches). I ended up with 14k that day and, with possibly a dead Garmin.

I scoured the 'net for 2 options: a possible repair solution and buying a new replacement. I was dead set on the Timex GPS watch or the GF405 since they were under my budget. If I sent the watch to the Garmin office for repair, it would be another PHP5,000.00 too. Tsk tsk, too much spending, I thought.

But then I saw this website. Being a techie, I just couldn't pass up the idea of opening my GF305 up. It's dead anyway, right?

After a few minutes, I was able to pull apart my Garmin with yes, just my fingernails.

What I found out confirmed my initial thoughts: there was sweat that built-up inside the Garmin causing some of the circuitry to short. This was due to the hole that was covered by the serial number sticker at the back that peeled off over continous use. That could've been the entry point for all my sweat to get into the watch. I got a cotton eartip and scraped away all the liquid residue that I could see. For insurance, I sprayed contact cleaner on both parts, cleaned the excess with another ear tip, and let it dry for 24 hours.

After both parts dried completely (24 hours at least), I hoped for the best, put together the two parts, and tried it again.

Lo and behold, it's FIXED!!! The up, down, and enter buttons are now responding.

WOOHOO!

That saved me at least PHP5,000.00 in repair or even more if I bought that Timex GPS.

Now I haven't sealed the two parts yet since I need to buy a rubber sealant (which could be my only cost for all this self repair). So I'll probably stick 'em tonight and let it stay for a few more days to make sure it's air, water AND sweat tight.

Relief!

Hybrid Marathon Training

noreply@blogger.com (daytripper1021) — Fri, 25 May 2012 11:27:00 +0000

Seeing that I'm not getting anywhere in my long runs for the past 3 weeks, after much self-debate I've decided to merge the FIRST training speedwork and tempo runs with the Hanson-Brooks' long run sked.

That is, my Saturdays and Sundays will now be packed with two medium-long runs instead of one day with one very long run.

Table below shows distance in kilometers.

Let's see if this works.

Let the weekend begin!!!

Halimaw!!!

noreply@blogger.com (daytripper1021) — Mon, 21 May 2012 09:41:00 +0000

A big congrats to my officemate @Dagulrunner (shown above), who finished yesterday's PAU T2N 50k Ultra in 8:03, beating the sub-9hr cutoff handily. Congrats pare!!!

He was able to email me a pic of another runner who participated the event.

The pic below shows Enrique "Bullverine" Sundiang (as per Baldrunner's list of finishers) taking the Tagaytay to Nasugbu 50km route.

He finished in 4:21:30 which was good enough for 3rd place.

That's a blistering 5:14/km pace!!! Halimaw, right?

But what was more interesting about Enrique was this:

He ran BAREFOOT!

It makes all of my long run attempts the past 3 weeks seem peanuts to him as he was able to run amidst the searing heat and longer distance.

You may not know me, Enrique, but my hats off to you for that great run!!!

50k barefoot.

Grabe, ang galing mo pre!!! Halimaw!!!

Long Run: Beaten Mentally

noreply@blogger.com (daytripper1021) — Fri, 18 May 2012 10:52:00 +0000

Last night I planned a 32k long run at the UP Oval. For the previous 2 weeks, I've failed to meet my long run distance goal.

Even with the ice chest on the ready with Gatorade and water, last night was no different.

The 32k plan shrunk to 15k. Time? A miserable 2:05.

As my officemate put it exactly, my will was beaten. As runners last night started to decrease since it was past 10pm, it got lonely. Then, I could feel my right foot arch aching again. Yup, the inevitable plantar fasciitis. I tried everything with my Brooks Pureflows: I removed the insole, I doubled my socks, I put back the insole. Damn, by the end of the run (or walk) I wanted to throw my Pureflows into the Sunken Garden.

By the last two 2.2km rounds, I just lost it and ended up walking.

I couldn't find the energy that made me finish 24 and 27k several weeks back when I started training for marathon #4. As of last night, my training logs seem to tell me that I won't be meeting sub-5 hours in my next marathon. I'm ok with the weekly speedwork and tempos. But the long run is really killing my progress.

Am I going thru a burn out phase?

I need something to perk me up on my long runs again. I'll probably tap my running buddy, @lingerboy, by next weekend (21k target as per my training plan).

If that doesn't go well, I will probably start thinking of postponing marathon #4 for now.

We'll see.

Whatever happened to....

noreply@blogger.com (daytripper1021) — Fri, 11 May 2012 11:06:00 +0000

....PHOTOVENDO?

When the RunRio races started it was almost automatic back then that Photovendo was part of the race package. Photovendo is a great service wherein you get to look at how good (or bad) you run in different parts of the race route thru pictures made by their professional photographers. At present, races rarely have such benefits for photos (except for that effort on clicking to the races' FB page and hoping to tag yourself among thousands of photos). Photovendo gave us a quick search by just entering your bib number and voila! your races photos are there!

I read somewhere that this was owned by Ben Chan. Is he the same guy who created Bench, the clothing company?

....RUNRADIO?

Jaymie and Jay, bloggers of The Bullrunner and Prometheus Cometh, respectively, were the hosts for the first and only Season of Run Radio. The show used to be on the rock-established NU107 radio station, which has been, sadly, closed for quite some time now. Along with it, the RunRadio program.

The show was interesting since it had interviews with people who have expertise in the different aspects of running (type of shoes, injury handling, etc.) and reviews of races that they've been to.

There was a buzz of a 2nd season looming last year but I guess it never materialized. It would be good if someone can setup a similar program/podcast like that of RunRadio that is catered to the Filipino running community.

It shouldn't be that hard right? Hmmmm......

Light bulb!!!

I Run For Integrity 15k: It's All Mental

noreply@blogger.com (daytripper1021) — Tue, 08 May 2012 05:41:00 +0000

Good:

Accurate distance. A good mix of the usual BGC-Buendia route wherein the race traversed thru Buendia Flyover and Avenue first before going around BGC for the last 5k.
Enough ice-cold water stations and race marshals.
The girl who provided the warm-up exercise (from Gold's Gym?) was making us do exercises that were more for aerobic dance lessons as she literally rocked the satellite stage (the stage seemed to be rocked by her earthquake performance). I would've put this in the Bad list but she made us all warmed up with laughter.
Nice finisher medal for the 15k runners.
Fairly-priced reg fee compared to other major races.

For improvement:

15k start time delayed (approximately by 15mins).
No chip time on the race results.
Would've been better if energy drinks were available in the water stations.

MY RACE

My target time for this race was 1:33 which would give me a 2 min PR. I settled in nicely from the gun start as we made our way to Buendia. I told myself to limit my pace in this part since I still have a lot to go heading back to hilly BGC. Unfortunately, I gave in to the descent of Buendia Avenue towards the railroad crossing as I logged in about 6:00-ish/km laps.

I still felt ok as I made the Buendia turnaround. Took my GU inside km8 which digested just in time for the challenging incline of the Buendia flyover back route. I was able to run this part but pace slowed down. Still, it was a feat (or was it a relief?) for not having to walk this part of the race.

My K-Swiss K-Ruuz performed well especially when I doused myself with the ice-cold water as it was able to drain away the water through its outsole holes. However, I lost about 30 seconds when one of my shoe laces got loose (argghhh!!!). The other problem was that my left sock felt loose when it became wet, with a 1cm sized blister under my foot as a reminder. I'll probably go sockless with these shoes (and secure the laces) next time.

I could say that the hardest part of the race route was the long climb of the Buendia flyover up to BGC and the whole climb along 26th street. This was where I fought all the urge to walk and tried to keep myself in control. "Mental folders," as 2010 Kona Ironman champ @Maccanow said it in his book. Yup, I'm glad I read that part.

By the last 2km I calculated that I have a very tight window of beating 1:35. I gave it my all up to the finish but I was only able to manage 1:35:46 (Garmin time). I missed my PR by a mere 19secs! Much of the blame I think could be on that part where I had to tie my shoelaces (sigh).

But I was glad to nearly replicate my 15k PR. It was still a good race. I learned from this one that I can still maintain a good pace if I have my mind (and shoelaces, hehehe) set on it.

Back to training...

Training Week 3 of 16 (Apr23-29)

noreply@blogger.com (daytripper1021) — Thu, 03 May 2012 10:25:00 +0000

Monday - 8.33km. Warmup. Intervals: 1200-1000-800-600-400-200 with 200m rest. Cooldown. "Embrace the suck" was an understatement if I would describe this workout.

Thursday - 10km. Warmup. 8k at 6:21/km tempo target pace (actual was 6:24/km ave). Cooldown. Found myself walking by the cooldown leg because of the fatigue and unbearable heat.

Saturday - 27km long run. Several loops in the 2.2km UP Oval from 6am onwards, I was delighted to have conquered my long run for the week. The average pace was at par with my 24km long run the previous week so it was a big confidence booster at this phase of my training (even if the 7:13/km target pace wasn't met).

TOTAL km for the week = 45km

Last Sunday I played football once again (my first love) after a long hiatus. It was in my alma mater with my old high school buddies. Unlike running, football is more anaerobic (sprinting after the ball and the opponent) so I was left gasping most of the time. Good thing the game was 7-a-side so I get to ask for substitutions whenever I felt the need for a breather. Apart from the 2 penalty kicks I scored on the 1-day league (blush!), at least I got an additional fartlek workout for the week. :-)

This week I'm scheduled to do my first (of five!) 32km long runs but I'll probably make this week a down week, especially since I've a 15km race on Sunday. I'm being more prudent by not getting myself burned out from the ever increasing long run requirement per week. Anyway, although I'm foregoing the 32km this week, my long run next week is 29km (gulp!).

My weight has been stagnant at 156lbs for quite some time now. I think it's time to bring back my back to back weekend runs, even if one of which is a short recovery run. This is so that I've some burned calories as a buffer for Mom's Sunday lunch feasts.

See you at BGC this Sunday morning for the I Run For Integrity race!

Not Today

noreply@blogger.com (daytripper1021) — Mon, 30 Apr 2012 08:49:00 +0000

Training Week 2 of 16 Recap (Apr16-22)

noreply@blogger.com (daytripper1021) — Tue, 24 Apr 2012 08:15:00 +0000

RT @JoshCox: Doing something only when you feel like it is a foolproof formula for failure. Passion isn’t enough, talent isn’t enough.Commit to the work.

Week 2 was successful in terms of following the program. Ran "only" thrice since my family and I went for a vacation in beautiful Bohol. I had a successful long run last week as described in my last post so I hope to get a similar result this week when I'm supposed to run 27k.

Monday - 4x800m with 2min rest (plus warmup/cooldown)
Wednesday - 8k tempo run at target 6:45/km marathon pace (plus warmup/cooldown)
Thursday (night) - 24km long run
Sunday - 34min mountain-bike ride at Panglao island's roads. Miles unknown but I had a great time hammering on the bike.

TOTAL km = 42km

***

My next race is the I Run For Integrity 15k on May 6th. I ran the 2011 10k version of this and the overall race organization was ok. No plan on my pace target for this one but I'm supposed to run 32k as my long run for that week. Crazy plan would be to make a blast on the 15k race (try to beat my 2010 1:35 PR) and do a relaxed 17k jog after.

We'll see.

Love the Long Run

noreply@blogger.com (daytripper1021) — Fri, 20 Apr 2012 11:17:00 +0000

The hardest part of this marathon training is the long run. I can go thru the speedwork and tempo runs with ease. But not the long run. The part that I don't like is the latter part of the run. Those last 4-5kms wherein the sun is shining brightly, my hydration bottles have run out, as I struggled for form between walk breaks. I'm really a poor sight, be it training long runs or during the latter part of a full marathon.

This week I needed to do a 24km long run. My family have vacation plans this weekend and the wife had specific instructions for me:

"No running in Bohol while we're there."

Of course, I needed some R&R and quality time with the wife and 2 kids so I have to oblige. No biggie, I thought, since I'll just move my long run on a weekday. The problem is that I normally leave the house for work at around 8:15-8:30am so that means waking up 3-4 hours earlier (assuming I finish 24k in 3hours).

Now I need my sleep as much as the next guy so I resorted to doing this run differently: I'm gonna run this at night.

In the UP 2.2km Oval.

Yup, for approximately 11 rounds I'll try to complete 24km.

THURSDAY NIGHT

I was able to get help from @Dagulrunner (who's running his first T2N ultra next month) to help with my hydration by way of providing an ice chest so I can put in my Gatorade and water there.

I wore my Brooks Pureflows but cautiously used thin socks so as not to flare up another PF issue on my right foot.

By 8pm I parked at Abelardo Hall (after munching on Drive Thru Burger Mcdo meal). After a brief chat with @Dagulrunner and his gang, I got myself ready and went off for my 24km run.

The target pace was 7:13/km but I decided not to follow it. Just see how I do this at easy pace but not bringing myself slower than 8:00/km. There were lots of runners and walkers around the oval at this time (8:30pm) so I was happy to have the company.

I went for my hydration stop every 2 rounds (or every 4.4k). The ice cold water and Gatorade helped refresh me to continue, add to that the cool weather that the evening provided. An officemate was able to run with me for 2 rounds so the good conversation throughout the run helped me forget about keeping track of the miles.

By 60 minutes I was averaging 7:30/km which was not bad at all. By the 2nd hour I was happy to see that I was still that same pace, even though the uphill climb of the oval started to bother my pace since I was averaging 7:40-7:50/km at that point but breaking it even by the downward segment (7:20-7:30/km).

At this time I was expecting PF issues on my right foot but it didn't surface since, probably, I was able to consciously keep quick leg turnover so as not to have my foot on the ground for long and a conscious effort to keep track of my hydration and nutrition (although I only used 1 gel which was at km12).

The last round was hard but I knew that I'll be able to finish it, probably because I didn't want to put @Dagulrunner's support efforts for naught. The guy and his gang were still there until the end of my run for support.

I was the only one running the oval at this time, with the company of skateboarders cruising down the road at adrenalin-pumped pace.

By 11:30pm, I saw 24kms on my Garmin and called it a night. At 7:33/km average, I didn't meet my pace goal but I was very pleased with having finished the distance at a very comfortable, easy pace. I guess without the morning heat I was able to run better with the cool evening weather.

Of course, the goal by race day is run at 6:45/km pace so I will really need to step up and obey the target pace for my long run workouts.

Nevertheless, I'll probably do the rest of my long runs for marathon #4 this way.

Evenings.

At the UP oval.

With ice-cold hydration on the ready.

Looks better in the daytime, but definitely cooler to run at night

Yup, I guess I'm starting to love long runs.

Training Week 1 of 16 Recap (Apr9-15)

noreply@blogger.com (daytripper1021) — Tue, 17 Apr 2012 04:47:00 +0000

As in my last post, my training for marathon #4 has been reset to last week.

Recap as below:

Monday - 1k repeats

This workout, supposedly for week4, was done before I had to reset my training. Still got a good workout from this one as I managed 5x1km at 6:05, 5:53, 5:54, 5:54, and 6:07 with 400m rest per interval.

Rested on Tues and Wed since I ran 3 days continously prior.

Thursday - Tempo Run

3k warmup. 3k at 6:03/km target (6:22, 6:00, 5:53). 3km cooldown.

Friday - Easy Run

6km in 47mins. I was on Maffetone pace mode during this run. Ave HR 126, max 140. Happy to have put my average HR below 142 (my Maffetone pace).

Saturday - Long Run

21km long run in 2:43 wherein 14km was with my officemate/running buddy. The sun was up as I ran from 6am to 9am. Terribly hot so I doused my head, chest and arms with water frequently to keep me cool. I didn't meet the 7:04/km target pace but still glad to have finished the run. I was even able to make 7:00-ish/km pace on km17 and 18 but succumbed to walk breaks the rest of the way until the finish. Still, glad to have completed the required distance.

TOTAL KM FOR THE WEEK: 45km

Good news: the plantar fasciitis on my right foot has healed. It seems that replacing my office shoes' worn out insoles did the trick (weird isn't it?). Further, I didn't encounter PF pain in my long run last week since I wore thin socks with my Brooks Pureflows. I'll try to remember that for my long run this week which is probably gonna be on Thursday night at UP Oval (24km).

Following these PF exercises from mobilitywod.com helped heal my PF as well:

Bad news: pain in my left knee is acting up again. It's probably due to the high pace demands of this training plan. I read in the Runnersworld forums that most of those who tried the FIRST training plan found it too difficult to follow in terms of pace ---same experience as mine. No biggie since I'll probably just follow the long run distance and not the pace requirement until the last quarter of the training. For my left knee, it's time to go back to my VMO exercises to hopefully alleviate it.

Training continues this week....

Reprieve

noreply@blogger.com (daytripper1021) — Wed, 11 Apr 2012 01:51:00 +0000

Now on my 4th week of training for marathon #4, the Milo Manila Elims, the long runs have been a disaster in terms of trying to meet the target pace (week 1 & 2) and target distance (week 3).

After reading takbo.ph's FB update last night and confirmed by Kulitrunner's latest post, I got myself a reprieve: the Milo Manila Elims is scheduled on July 29 and not July 08 as I earlier guessed.

This resets my entire 16-week training program to begin this week (originally started March 15th). I felt elated that my supposed 32km long run this weekend (which I was not really that excited to do) has been reduced to 21km since I'm back to week #1 this week.

Thank goodness for second chances.

April2-8: Training Week 3 of 16

noreply@blogger.com (daytripper1021) — Tue, 10 Apr 2012 03:26:00 +0000

I did a lot last week in terms of fitness (took only 1 rest day), but came short in 2 of 3 key workouts for marathon #4.

Monday

Easy 5km run around the neighborhood. Strapped my HR monitor after a long while and ran this one well below Maffetone HR pace (ave 120-125 HR). Pace was slow as predicted as total elapsed time was 43 minutes.

Tuesday - Key Workout #1

I was at the Philsports Oval around lunch time (same as last week) for a ladder interval workout. 1200, 1000, 800, 600, 400, 200 with 200m rest intervals. I only managed down to 800 since the lunch time heat pressed heavily on me. Decided to cut the workout short for fear of heat stroke. Yup, I guess I'm not ready for BDM or even T2N ultras.

Wednesday - Weights workout

I've been doing this short circuit workout for three consecutive Wednesdays now. I got it from an old issue of Men's Health that has 8 weight exercises that can be completed in 10-15minutes. This is advantageous especially for a family man like me that has limited time before going to the office. I was able to do 2 rounds.

Thursday - Key Workout #2

Tempo run. 1.5km warmup. 8k at target 6:21/km long-tempo pace. 1.5km cooldown. I was able to nail this workout around the neighborhood, clocking near the target pace during the tempo leg. I guess it's safe to say that my favorite workout has to be the tempo run.

Saturday - Key Workout #3

Long run. 27km at 7:13/km was the target. After warming up for the first 5 kilometers, things went well as I ran around BGC to McKinley drive (Forbes main road) within pace. It headed south by km15 as my plantar fasciitis (PF) flared up again. I think it's because of the wrong combination of socks and my Brooks Pureflow.

I have weird feet. My left has a normal arch while my right has a low arch. I have PF issues on my right. I think it's being caused by the arch section of the Pureflow's insoles that irritate my plantar fascia. I doesn't bother me if below 8 or 10k, but only during long runs when my right arch probably couldn't take it anymore.

I then decided to remove my socks and ran the rest of the way sockless. The PF somehow subsided a little. Next time, it's either thin socks or go sockless on the long run if I'll use my Pureflows.

Things got better as well after my stopover at the convenience store and refilled on Coke Light, Cream O, and water. I trudged on but again, the heat got the best of me. 8th avenue was deserted because it was probably late in the morning so I decided to cut the run short. Ended up with 21km. I know I failed this one but learned a lot (again) in terms of footwear.

Sunday - Cross Train

I tried the condo gym's new LifeFitness stationary bike. My cyclist/officemate recommended that I do this at Maffetone HR and within 90rpm. It was nice to do something different from running to cap off the week. Surprised that I drenched a lot of sweat too as I finished 12.12km in 35mins within 90rpm average. HR was around 110 ave. I'll definitely do this again.

TOTAL KM (RUN) FOR THE WEEK: 42km

IT'S TOO HOT

A factor that caused the failure of key workouts #1 and #3, IMHO, is the heat. It's either I get used to it or I wake up earlier to start my runs. 5:30 or 6am is not gonna cut it. Probably an hour earlier will do.

Sigh, not really excited for this week's long run since it calls for 32km at 7:22/km target. Meeting the distance will be a victory in itself.

Jesus Runs!

noreply@blogger.com (daytripper1021) — Tue, 03 Apr 2012 05:55:00 +0000

I found this post courtesy of RunningShield this morning and I was curious if he really was part of the race. Playing and pausing the YouTube video mentioned by RunningShield indicated that he had a bib number, meaning that this guy was really part of the race! Yup, Jesus ain't no bandit! :>

Looking at his 42k race performance (YES, he ran the whole distance carrying that cross AND barefoot!), I can't believe how respectably fast this guy was as he finished in 5 hours 13 minutes! Man, his time was faster than my PR!

Galing mo Lord! :-)

March26-April1: Training Week 2 of 16

noreply@blogger.com (daytripper1021) — Mon, 02 Apr 2012 07:28:00 +0000

I've been having a bout with the flu/cough since Thursday of Week 1 so I had to back off on the training last week. Specifically, I had to pass on Key Workout #2 which called for an 11k run inclusive of 8k at target marathon pace (6:45/km). Below were the workouts done last week:

Key Workout #1: 4x800m (Philsports track oval)

It was my first time to run at the Philsports (formerly ULTRA) track oval (or at any other track for that matter). I ran at lunch time on a Tuesday cloudy afternoon and felt great as I averaged 4:10-ish for the 800m segments. It's amazing how one runs fast on the track versus the road (I usually run 4:40s for 800m in our hilly neighborhood) so the flat track was a happy welcome for my old knees. The track surroundings really needs to be upgraded (including the shower rooms, far end bleachers, and a portion of the track that seems to have ripples). I don't mind if they increase the P35.00 entrance fee so long as they improve on it.

Key Workout #3: 24km long run (7:13/km target pace)

Saturday morning. Run route was from Home to Greenhills to Ortigas Business District to Meralco then back to Greenhills then Home. I was glad that I was able to force my officemate/run-buddy to extend his weekly 10k run to 15k to accompany/pace/motivate me to finish this run. I would've been walking sluggishly in the latter half had he not been motivating/teasing that I was slowing down. I welcome the company so that I am I focused to keep up.

I didn't meet my target pace (AGAIN!) for this long run (ended up at 8:01/km average) but I was able to keep my nutrition in check. I was able to consume 2 GU gels, 2 bananas, 2 bottles of Gatorade, and about a liter of water throughout the run. Glad that there are convenience stores like 7-11 and Ministop along the route although I wasn't able to find Cream-O to recharge me. I'll probably buy a pack in the grocery this week.

TOTAL kms for Week2: 31km

The FIRST training plan promotes a "Run less, run faster" approach but the ever increasing long runs are going to be a killer. This week is supposedly a 27km (next week is my first of 5 32km long runs!!!).

I'll just consider this week's long run as my penitence for Holy Week.

March19-25: Training Week 1 of 16

noreply@blogger.com (daytripper1021) — Wed, 28 Mar 2012 10:59:00 +0000

So I've started with my training for marathon #4 using the program from FIRST. Last week was week #1 which went as below:

Key-workout #1: warmup, 3x1mile with 1min rest, cooldown
Key-workout #2: warmup, 3k @ short-tempo pace (6:04/km target), cooldown
UP Oval run with the wifey: 5.6km walk-run
Key-workout #3: 21km long run with 7:04/km target pace (actual = 7:45/km)

TOTAL KM: 43.68

I had no problems with #1 and #2 as I was at or near the target pace most of the time. The problem, as expected, was the long run (#3). I missed the target pace big time by 41secs per km average (7:45).

21km LONG RUN: A LESSON ON (THE LACK OF) NUTRITION STRATEGY

I was doing well from km1-12 (on target pace), in which I traced the FIC 10k route in BGC. Don't worry I didn't bandit this one since I started late (I was at the backend of the race group and I carried my own hydration). I took my lone pack of GU at km 8, while alternating Gatorade and water for my liquids.

By the start of the 2nd loop of the FIC race route, I was somehow "not there" mentally, probably because of the fatigue trying to maintain 7:04/km. Without other runners by my side to keep me preoccupied, I slowed down. I took short walk breaks at first, but after 400 meters from Market Market (going towards the call center areas with a church nearby), I just lost it. I sat down by the sidewalk and was already wondering of going back home. It took me about 10 minutes before I got myself up again, negotiating with myself that I just finish 16km instead. It was alternating walk-runs by then.

I started a feeling a little better (the road along the British school was a downhill which put off the pressure) from then on but as I turned right on 8th avenue, I felt zoned out again. I saw Dennis "Running Fatboy" coming up as I trudged down the road (we would bump into each other again along 5th avenue). As I came up to the crest (near the Lexus building), I just surrendered and sat by the roadside again.

Time to throw in the towel, I thought. It was soooo difficult to keep pace. I decided then and there to shorten my 21km plan to 16km and head back home...walking.

I think it was fate when I passed by Mercato and thought of buying Coke, which I've read in Macca's "I'm Here To Win" as a great source of energy during triathlon races. I bought a can of Pepsi Light (since I was still on diet mode, hehe) and a bottle of water.

I was able to consume about half of the can, with the remainder I placed into one of my hydration flasks (the cover was partially open to allow pressure to freely leave the container). About 2-4 minutes after that, I felt a sort of Zing! that I started to run.

Pace was still slow, but at least I wasn't walking. I then concluded that, since I only had one pack of GU and that my Gatorade supply ran out, my glycogen level might've been depleted as well. This caused me to slow down considerably after km12.

I was then able to pass by a 7-11 store and bought myself one of those medium-sized bananas. Felt a little better after eating that. Then, as I was making my way along Rizal Avenue, I remembered the Ministop just before the McDonalds there. I went in and got myself a P14.00 pack of Cream-O chocolate-flavored. I ate the contents and just about 2 minutes after that, I felt a whole a lot better.

By "a whole lot better" would mean being able to clock 7:04/km (and even sub that) to close the remaining 4km of my run!

I finished the run at Mckinley Hill (where my car was parked) with the final lap registering 6:55-ish/km. The run itself is forgettable since I didn't meet my target pace but the lessons I learned on how important a fueling strategy is for a full marathon was precious.

I never have such issues during 21km races but for the 3 full marathons that I ran, I was like a zombie into the last 10-20kms of the race. GU alone won't help and I doubt that the race organizers will start filling aid stations with Coke/Pepsi. I must be able to find other possible ways to find a nutrition strategy which I can practice in my long runs.

It could be salt capsules, or even carrying a pack of Cream-O (since that obviously worked for me).

This week (week #2) calls for a 24km long run which I'll probably do this Saturday. I hope to be able to have the right fuel plan by then.

A Tokyo Marathoner's Tale

noreply@blogger.com (daytripper1021) — Mon, 26 Mar 2012 11:41:00 +0000

(Note: The following is a contribution by my college mate and good friend, Edesel Guevarra, who may have been one of those who's had a hand in inspiring me to take up running last 2009 until now. During the hey days of Friendster, I chanced upon reading one of his blog posts on taking on the Tokyo Marathon. I was awed by this amazing feat of human endurance and willpower at the time and could never have imagined that I will be tackling the same sport/distance years later. Based in Tokyo, Edesel takes on the mighty 42km journey for the 4th time. Below is a recap of that eventful day last Feb 26th.)

Tokyo Marathon 2012: There were 35,000 runners for this year's marathon

"You will run what?" an officemate told me when she heard I was picked to run the Tokyo Marathon this year. She could not believe it.

Another friend told me, "My boyfriend was wondering how you will be able to run a FULL marathon? (insert laugh track here)

Still, another friend's husband told me, "Really??? You will run a marathon? That's 42 kilometers!" I replied meekly, "Uhm, yeah this is actually my fourth one", to which he said "well, you DON'T LOOK like a runner."

At 38 years old and at least 15 kgs overweight, I cannot blame them for thinking this way. The eye sees what they see and makes the judgment accordingly. They just call it as they see it. I would make the same judgment on myself, but with a dose of maniacal cackling laughter.

This is the year that I have struggled with keeping myself in shape (understatement of the year, I know). I have had a very difficult time eating right. Despite my active lifestyle which includes playing basketball at least once a week, running and hitting the gym at least twice a week, it seems I could not drop my weight. My weekly "appointments" at Midori Sushi, Tenkaipin Ramen shop, and Bangkok Kitchen may have something to do with that.

I also noticed that even though I exercised the same way in previous years and ate the same way, I still gained weight. This is probably the age factor, i.e the metabolism slowing down. I do realize I need to exercise more and eat a balanced diet (hello veggies and fruits, goodbye steaks, pasta and Krispy Kreme!).

Only trouble with this resolution is that today is Tuesday. Tokyo Marathon 2012 was ONE MONTH ago.

So how did an overweight 38 year old food lover, donut and coffee addict, runner/athlete wannabe did in the marathon? Below is a running diary of what happened.

7:00 AM, Shinjuku station.

My sister Maricar and I met with my friends Jun, Alvin, and Elvis. All of them are running their first marathon. Maricar, Jun, and myself have been training for several months now and running together. I tell them to focus. Relax.

"We have trained for this. We are going to be fine," I said. They are laughing and joking. I try to put my game face on and encouraged them to do the same, to no avail. In seconds, I crack a couple of lame jokes, and laughed with them silly. This helps me to relax. I am the Derek Fisher of marathon. The grizzly veteran, guiding the rookies.

The Pinoy smile! Starting the marathon: Maricar, Elvis, Alvin and Jun. The "rookies" of Tokyo Marathon 2012.

9:00 AM

There's about 35,000 people running the marathon this year. The start point is congested and it takes at least 20 minutes to reach the starting line. We belong to the "K block," which is the last block of runners. The elite runners such as Olympians and record holders are in block "A."

Elvis, wearing a bright green windbreaker, sprints out. He seems determined to get a fast time. I also lose sight of Alvin, who is trying to zigzag his way out of the crowd. I look around and I see Jun and Maricar beside me. I tell them to stay close, keep eye contact, and relax. The past few weekends, we ran an average of 20 km together around the Imperial Palace so we pretty much knew what to expect in the first few kilometers. After a few minutes, Jun sees the 2km marker, and he yells out, "40 km more!"

10:20 AM

We are almost near the 10km mark and Maricar tells me that we need to stretch. This was a good plan and I agreed. I tell Jun who is a few meters ahead "STRETCH at 10km mark!" He nods back.

So far so good. No fatigue and my legs seem to be ok. We stretch a bit. I take a couple of bites from my Power Bar and hydrate. The Tokyo Marathon is very well organized with lots of drink stations along the way. Food and water will not be the problem. After a minute, we resume running.

11:34 AM

Jun is running a good rhythm, about 100 meters ahead. Maricar as well seems to be relaxed and has no signs of fatigue at this point (19km). Jun sends me a text message to meet up at 20km. I pass the message to my sister and she nods. She runs a bit faster and is now about 20 meters ahead of me.

I start to feel some tightness on my left calf. Uh oh.

12:10 PM

I am lying on my back on the concrete, trying to stretch. Well, not really. I am starting to feel exhaustion creeping in, with the road like a bed to me. Maricar and Jun are laughing. They know what I am up to. It is the 20 km mark, and they are stretching while I am lying down. We eat our Power Bars and I take a gulp from my water bottle. Jun looks at his watch and says, "Time to go!".

"stretching" at the 20 km mark. I am ready to go to sleep

12:46 PM

I just crossed the 23.5km mark. Call the ambulance! My left leg has completely tightened up and I can no longer run! This is the first time this has happened to me in a full marathon.

I think about quitting and going home. I start to tell myself that I was NOT prepared for the marathon this year and should just text Maricar and Jun that I am out. They are at least 1km ahead of me now. The cutoff time for the 25 km mark is 1:18 PM. I look at my watch, and decide to drag my leg for two more kilometers and see how it goes.

I can walk 1.5 km in 28 minutes, right?

12:50 PM

I get this text message from Maricar: "Retire na daw sina Alvin and Elvis." Looks like Alvin and Elvis have left the race. I find out later that both suffered minor injuries and hit with fatigue as well. I feel bad for those guys.

I look at my left leg helplessly and say out loud to no one in particular, "This is impossible!"

I say a short prayer, asking God to give me strength and mental toughness.

Agony creeping in: I am amazed at my sister's love for photos. She captured my pain.

Haha! Yes, I am just "walking" by this time

1:01 PM

I cross the 25 km mark. I have instructed Jun and Maricar to go ahead and meet up at the 30km mark. I told them that I cramped up and need not wait for me.

I run some calculations in my head. It seems that I can "combine" brisk walking and some semblance of running and finish 1 kilometer within 10 minutes. The cut off time for the 30k mark is 1:56 pm. At that pace of 10 min/km, I can be at the 30 km mark with 5 minutes to spare! Maybe this is POSSIBLE!

Crossing the 25 km mark. Sure I have a minute to pose for a pic!

1:45 PM

The crowd at the Tokyo marathon is great. People cheering you on, offering drinks, chocolates, fruits and even providing Salonpas spray for ailing joints. I smile as I receive encouragement and cheers of "Ganbarre...ganbatte kudasai!" (you can do it, work harder!).

I cross the 30 km mark with 10 mins to spare! Five minutes later, I get a text from Maricar: "At 30km mark, wait for me."

I could not believe it. I thought my sister was ahead of me the whole time. It turns out her knee gave her trouble and she received first aid. We meet up at around the 33km mark, and start to walk together. She too, can barely run. I tell her that if we beat the 35 km mark before 2:37 pm, then we should be fine and able to finish the marathon! All we needed to do was keep the pace of 1km in 10 minutes or less. She nods in agreement.

Meanwhile, we get a text message from Jun: "Where are you? I am at 38km now. Let's go!" I begin to hate that guy. Hahaha...

3:05 PM

We are now at the 37 km mark! My sister and I are having a great time talking while walking. We try to insert a bit of running bursts for like 30 seconds, then start walking again. At this point, we know we can finish the marathon. My left leg feels like its made of concrete, body is aching all over, but I feel great overall.

Jun sends a text message: "I passed 39. Will start to walk."

Jun, my sister Maricar and myself. Running buddies! It was a blessing to run with these guys.

3:55 PM

Me and my sister Maricar cross the finish line (with 5 minutes to spare)! Jun is there to welcome us and cheer us on. He has finished the race at least 30 minutes ahead of us. I feel happy for him as this is his first marathon. Minutes earlier, our friend Emma took our pictures while cheering us on and offering encouragement. I had to yank my sister away and tell her, "Uhm c'mon, lets cross the finish line first, ok?"

We cross the finish line and share huge cheers and high fives. Jun and Maricar are grinning wildly and are ecstatic at finishing their first marathon. I am almost sure this won't be their last. We take pictures and congratulate each other. This is an awesome moment for me since I am able to finish this race with my sister.

This is the toughest marathon I have ever done, having had to walk most of it, but it was also the most special by far. I say a prayer of thanks to God for giving me the strength to finish. I reflect on my run, and my performance. Maybe if I was 5 kg lighter, it would not have been this tough. I take a mental note to cut down on the Krispy Kreme donuts and the sushi.

Well, maybe just the donuts.

Or maybe just eat less Krispy Kreme.

Just a balanced diet, you know?

We are the champions: posing with our Tokyo Marathon 2012 Finisher medals.

Here We Go

noreply@blogger.com (daytripper1021) — Wed, 21 Mar 2012 07:40:00 +0000

If my assumption that the Milo Manila elims will fall on July 8 is correct, then my 16 week plan for marathon #4 should start this week.

The choice of which marathon plan to use was between Hansons Distance Project (longest long run is 16 miles but with more runs per week) or the Furman Institute of Running and Scientific Training (FIRST) which promotes the Run Less, Run Faster motto (3 runs per week, with the long run reaching 20 miles 5 times!).

Well, the pinned marathon plan in my office cubicle shows that I've made a decision.

Following the sked, I've started with a 3x1mile workout yesterday which was fun since this was the first time I did 1 mile cruise intervals (used to eat cruise intervals at 1km max only). Good thing this plan shows variety in the different runs per week so boredom should not be an issue. The long runs, particularly running 20 miles 5 times during the course of the plan, will be a tough task. But that sub-5 is still there for the taking so I hope to follow this plan to the letter (barring any injury).

Here we go!

Race for Rage 16k: You better run, better run

noreply@blogger.com (daytripper1021) — Mon, 19 Mar 2012 05:50:00 +0000

There are race performances that you'd want to forget, and there are races that, like a song that you've become addicted to, you'd want to play over and over simply because it's good.

My performance in last Sunday's Race for Rage 16k, similar to my discovery of Foster The People's "Pumped Up Kicks," could be, personally, one of my most unforgettable performance to date.

I came into the race armed with 2 months of Maffetone-paced training, running at least a 16k long run once week, 2 or 3 tempo runs, and 2 interval sessions. The race was meant to measure how effective the 2 month Maffetone slow-paced, HR-based training was to my running, and obviously, to open my racing season for 2012.

I only finalized my strategy for the race probably the night before. The plan was to treat this as a long tempo run, starting the 1st kilometer at a comfortable easy pace, then try to keep at a constant 6:30/km effort up to the finish line. This would bring me, hopefully, below my 1:47 PR.

The race attendance was estimated to be at around 3,000 according to the race host, with many of them joining the 16k race although not as big as your usual big races like Run United or Condura.

By exactly 5:15am gun time, we the 16k runners were sent off.

The 1st km went off alright but in retrospect, I think I started a few seconds too fast (6:53/km). I was expecting to clock in at 7-7:30/km but I think the adrenalin rush pulled me to run faster than my target.

It would become evident by the 1st aid station that there'll be no sports drink for this race, only water. Thus it was good that I brought along a pack of GU which I consumed inside km5. I was hoping to reserve it at the 1hr mark but since my last meal was Saturday night (dinner at Chocolate Kiss in UP which is very good I might say) I had to take it early. It was a gamble since I wouldn't know if it'll last up to the finish line (thankfully it did!).

Kilometer 2-13 was where I became fully appreciative of that 2 month Maffetone training and my tempo runs. Not only was I cruising at an average of 6:25-6:30 lap after lap, but I was doing it at a very comfortable, easy effort. I could hear the other runners that I pass breathing heavily at a slightly slower pace so I was amazed at how effortless 6:30/km seemed to be for me. I was at PR pace and passing everyone left and right (including that fella who ran barefoot wearing a straight jacket, hehe).

By km14 my plantar fasciitis (PF) flared up, making every step of my right foot hurtful. I was struggling, but still on pace. This happened after the Buendia U-turn on the way back to BGC which had a slight uphill degree. Climbing the infamous flyover was an effort but not as heavy as my past races involving trudges up and down the Buendia monster. The PF was still there so by the time the flyover flattened I had to walk it off a bit, probably losing about 20-30 seconds. I had to numb the pain mentally and just push myself to finish the remaining 2 kilometers.

Thankfully, after Rizal Avenue it was all the way up to 32nd street towards the finish. I sprinted the last 200meters (amazed that I still had more left in the tank), lapping the final kilometer at sub-6:00.

Finish time: 1:42:30 (Garmin time).

A new 16k PR by 5 minutes and 25 seconds!!!

Whether it was Maffetone, my "nilalaban ang katamaran" long runs, tempo runs, or the mix of all three, I am very thankful that I was well-prepared for this race. I think training exclusively for a few races and not racing week after week suits me best based on this race performance so I think I will stick to this scheme for now.

Now if I could only replicate this performance to a full marathon....hmmm....

Feb20-Mar11 Recap

noreply@blogger.com (daytripper1021) — Mon, 12 Mar 2012 10:55:00 +0000

TRAINING

Weekly totals as below:

Feb20-26 - 31km (16k long run in 1:58)
Feb27-Mar4 - 44km (19k long run in 2:27)
Mar5-11 - 34km (16k long run in 2:06)

Gradually putting in speedwork (10x400 last Feb21) and tempo (6k tempo last week) as training for marathon #4 starts next week. I've been playing basketball almost every week so I hope the fastbreak runs during the game count as speedwork(?).

I've ditched the heart rate monitor for the meantime as I'd like to try running by feel, especially on my easy days. My Garmin still controls the pace, but if I feel alright, I try to step on the gas a little, just to see the effort level. I've learned to condition myself after running a hill, just after it levels out. The heart is racing which would previously cause me to slow down to recover. Lately, I've prepared a mental note to tell myself, "hey, the hill's over. the road is flat again. your HR will recover so just continue this pace." Almost all the time, it works!

RACING THIS SUNDAY

March18 will be my first bibbed race for the year (TwitterRoadRace 5k was my first race for 2012), a 10-miler under Race for Rage to be held in BGC. I'm quite familiar with the route so I'm hoping to have a good race here. 1:47:55 is the time to beat. Endurance-wise, I should be able to last the whole 10 miles. But with a target race pace of 6:30-6:40/km with minimal tempo and speed workouts, it will be a challenge. I'm looking at this race as a test on how improved (or not) my aerobic capacity is after over 2 months of exclusively running at Maffetone pace. It'll be an indicator as well on how near (or far) I am from being conditioned to run sub-5 (McMillan calculator says I should run a 1:41 16k to be able to finish a marathon under 5 hours).

PAIN

I'm battling pain under my right heel now which I highly suspect to be Plantar Fasciitis. The toe flexing exercise that was recommended from the Internet has proven quite helpful in relieving it so I hope it will gradually subside in time for race day.

WEIGHT

Unbelievably, I've lost 7lbs since the beginning of this year. It's been a challenge calorie-counting my daily food intake (and trying not to exceed that), but seeing the results on the weighing scale has made all that self-control worth it. I hope it translates to better race performances this year.

READING @MACCANOW

I was able to borrow "I'm Here To Win" by Chris McCormack, the 2010 Ironman Kona champ, from an officemate. So far the book has been both entertaining and interesting. I'm only halfway done, but one good advice I got was the section on Mental Folders. I think it'll prove helpful, especially in that section of the race where I tend to break down mentally (like in my last marathon, QCIM3). Macca is cocky in this book, but boy, he has the credentials (many 1st place and podium finishes in the triathlons he raced in) to back it up.

Meant To Be

noreply@blogger.com (daytripper1021) — Mon, 05 Mar 2012 04:55:00 +0000

After an endless search for a racing flat to support my speedwork and tempo days, I ended up with my long time crush, the K-Swiss K-Ruuz:

I fell in love with the K-Ruuz back in 2010, seeing Raelert and Carfrae use these in the Ironman Kona Championships and, thanks to a sale price at SecondWind Store in Ortigas Home Depot, I finally got to bring them home last Friday.

The first run last Sunday was great. The lightness produced quick turnover as I roamed 7km around BGC (1km warmup walk, 6km run). I'm excited to see how much speed I can produce once I get more comfortable with them.

Yup, a review will be due once I accumulate more miles in these bad boys.

Rogin-E LMR2: Can You Go Another Round?

noreply@blogger.com (daytripper1021) — Fri, 02 Mar 2012 02:15:00 +0000

I was fortunate enough to be invited to the bloggers' launch party at TGIF BHS for Rogin-E's Last Man Running 2, an endurance race with 5+2k, 10+4k, and a 7-hour endurance event. Putting faces to familiar blogs that I'd often visit (Jazzrunner, KikayRunner, RunningEnthusiast, RunningAtom, etc.) was fun as we talked about running and racing ---of course.

The Last Man Running 2 (LMR2) will be held on March 24, 2012 at BGC. This race is unique since it seeks to push one's limits beyond the usual race distances since there's "free" extended kilometers for you to complete the course. For the 5k, you get to run another 2k then for the 10k, you can run an additional 4km.

For those die-hard runners out there, there's the 7-hour endurance event with the last man (or woman) standing gets a free entry to the Great Wall of China Marathon. There's a strict pacing per 7k-loop completed so I doubt that many (myself included) would be able to keep up in the succeeding loops. However, the race-organizer said that the runners who fail to meet the target pace can still run the 7km-loop (or 7 hours) as a long run (but are out of the running for the top prize). Too bad I can't log a sub-5:00 kilometer ---yet. ;-)

Singlet, race routes, and mechanics as below (click on the pics for a larger view).

Do visit the race website by clicking here.

Man On A Mission

noreply@blogger.com (daytripper1021) — Wed, 29 Feb 2012 02:33:00 +0000

I was able to get this link via runningtimes.com. It tries to answer the question that we weekend runner-warriors usually ask when the podium race winners are announced:

Why are these Kenyans so damn fast?

Grab a popcorn, put on your earphones, relax, and click play below.

Man On A Mission from jamieleedalton on Vimeo.

RAR: Signed up!

noreply@blogger.com (daytripper1021) — Mon, 27 Feb 2012 05:11:00 +0000

I've just signed up for Race Against Rage, an upcoming race to be held in BGC on March 18. I'll be running the 16k event so I'm excited to be racing again after a long while.

The race will kick-off my training for marathon #4: Milo Manila Elims. I think this'll be scheduled on the first week of July so the 16-week program will fit in nicely.

See you on March 18!

Feb13-19 Recap

noreply@blogger.com (daytripper1021) — Mon, 20 Feb 2012 08:00:00 +0000

Last week I ended up with 47km total ---the longest that I've had since QCIM3 race-week. The runs were as follows:

Tue - 7km easy
Thu - 8km easy
Sat - 20km easy
Sun - 12km medium effort

I'm now comfortable with my runs, including the long runs which are either 18 or 20k, although last Sat my planned 25k was cut short since I bonked at the latter part. I then "punished" myself by increasing the supposedly 7k recovery run into a 12k medium effort on Sunday morning.

That 12k Sunday run around BGC was epic in the sense that, between km2-10, I consistently logged 6:50-ish per km laps which was something that I've never done since my last race (QCIM3). The result was sort of gratifying and worrying at the same time since I've never forced the pace for quite a while now. I was worried to reinjure my left knee (thankfully it held up nicely).

My right foot has been suffering from plantar fascia (PF) for several weeks now which I assume to be caused by my new shoes, the Brooks PureFlow. It's either the thick socks (I bought a new set of Brooks) or this shoe does not allow you to walk (which causes heel strike). The 12k run last Sunday didn't cause any PF issues since I wore a thinner pair (a pair of Nike Running socks that my sister gave as a Christmas gift last December). Right now, I'm almost inclined to cut the NAV-Band on the Pureflow to see if it'll help. Probably I'll give it another few weeks before I decide to grab the scissors. ;-)

I'll probably skip the aquathlon on early March since I haven't had any pool time last week. I might just hold off the swimming lanes with my persisent standing breaks, hehe. The RU1 event is inviting except that the event is at MOA, a little far from where I stay. Come to think of it, why are the BGC races seem to be less this 1st quarter of the year?

This week is a down week, meaning decreasing the mileage to 30k. I'm glad to have planned a 3 week mileage plan since down weeks like this help my body recover and get out of the obligation to meet high weekly-mileage targets.

And yes, so far this Maf training made me not want to chug a pack of GU during my long runs.

Easy does it.