Kastilyong Lapis

My Memorable March Madness

2012-03-30T13:35:00.002+08:00

March Mileage Mission Accomplished

I had my last Easy Run of the month yesterday and in doing so fulfilled my month target mileage. I ran a total of 240 Kilometers this March. Cheers!

240Km for March 2012

The 3 consecutive runs on weekdays plus one long run on weekends were sufficient for my 225+ Km March mileage goal. I trimmed down to 156 pounds from 162 last mid January. Something is working and I've got to keep on pounding the road to keep the weight down.

Weekly Mileage Graph

Speed wise, I have no real data to assess where I am at right now. I've been only running Easy and Long runs at pretty comfortable paces. No speed challenge. No Tempos. No Intervals. No Yassos.

Will it change next month? Any races to join?

Most probably none. I want to keep on training for endurance and to continue to build my mileage base before I decide to start with a marathon race training schedule. Weight also plays a key factor in this decision. I am still focusing on losing some more extra pounds before I start training competitively. I would like to go as low as 150-152 this April, 147 by May and then start my speed training by June.

Yes, it is taking too slow for my liking. It is definitely on the borders of being basically boring type of running and training for 3 months now. Yet I have something to achieve that must be accomplished. I want to dedicate myself in that goal and discipline my heart and my head into that single purpose and let my feet run into that one single direction. Once I get that goal in the bag, I will be more than happy to get back to race training mode.

Launching the Pandesal Marathon

Meanwhile, I will attempt to run the marathon distance on my Sunday Long Runs. I have gotten used to running 31-35Km on Sundays. I think that I can slowly increase this and be able to run up to 43Km before April ends. See this Pandesal Runner Marathon Route.

35, 37, 39, 41 and then 43Km. This will be the series of long runs I will be running on consecutive Sundays starting April 1. On weekdays, I will continue to run on Tuesdays (10K), Wednesdays (6k) and Thursdays (10K). Tuesday runs actually depends on how fatigued I feel on that day after the Sunday long run. In the event that I feel my body needs to rest on a Tuesday, Wednesday run automatically becomes 10K.

I still don't know if I can join the Manila Eliminations of the 36th Milo Marathon as it somehow overlaps with the expected delivery of our very first baby. At least if I miss the Milo marathon, I have my own provincial marathon to keep busy with.

Bonus Part I
It's A Boy!

Hon had just undergone her second Ultrasound test and the sonographer told her emphatically that our first baby is a boy. Ever playfully teasing me, as I was not able to join her for this ultrasound, she won't tell me the results until I got home from Makati office to our house in Cavite. That was one-and-a-half hour of excitement - (I was just riding on her secrecy play as our Ninang Sally just texted me that it was a boy a few seconds before my wife told me that the Ultrasound test is over) until I reached home.

Our prayers were answered - not only was it a boy but the baby is as healthy as he can be, the boy has been measured and dated to be 24 weeks and 1 day old (on the 24th week and 3rd day after our wedding! I still believe it's a honeymoon baby which was last October 9, a day after the wedding).

Bonus Part II
Paalam Sa Aking Balbas

I let my beard grew for about 5 months (mid October to mid March) and I did appear to be some mountain hermit for a while. My church pastor often joked about it when we see each other at church every Lord's day. My wife often complained and would not let me kiss her because the beard irritates her cheek. My mother scolds me for it. My sister, brother and sister-in-law make fun of it. It was an eye-sore to them.

Last week I had it cut. "Finally", they mused, "Thankfully you realized the beard only makes you ugly!"

Yet it was just a solemn vow to keep a commandment (Leviticus 19:27) while I try to complete reading the full Old Testament of the Christian Bible (39 books of the Protestant Canon). Indeed it is gladness and peace deep within to obey the Lord but it always isn't acceptable, normal and peaceful on the eyes of the world. (And the New Testament also does not require Christians to fully obey the Law of the Old Testament so I do understand the complains of my family and the difficulties I face in trying to explain why I don't shave for months!) After all, I think I was able to feel and imagine what it was like in Israel with men growing their beards as a sign of obedience and love of God as I read through the Bible.

March Peak

2012-03-19T16:27:00.001+08:00

I have conquered my peak distance for the month of March -- 35Km long run, 61Km week mileage.

But it was not a very good run in terms of strength and speed, it was my slowest long distance run of the year at 6:47 minutes/km pace.

It was, however, still my longest long run in 2012 so far. It took me almost 4 hours (3:56 hours to be exact) to complete. It was very difficult, but very rewarding at the same time. I won't blame myself so much for the slow speed in this blog, I just want to bask in my thoughts that despite the weight problems -- I was still able to log my farthest out-and-back-home run of the year!

Muhammad Ali once stated that champions are both made of skills in terms of talent (float like a butterfly and sting like a bee) and will (the tenacity and determination to win despite the struggles and difficulties). He also said that one's skill of the will must be greater than that of the skill of talents.

Running the last 2 or 3 kilometers of the 35K run, I no longer had the stamina, much less the talent, to keep on running strong and fast. My body screams for rest and walk and water! But at least I had the will of strength to just keep on running and finish what I've started. I may not be a tenth as great as Ali, but I think I understood at least a tenth of what he is talking about.

The prophet Isaiah also wrote.. Those who wait and trust in the Lord will renew their strength.. They will run and not be weary! Despite the spaghetti-tired legs and the camel-thirsty throat, there is always peace, faith, hope and assurance that our strength will not run out as the Lord empowers those who trust and call upon His name. I do sound like a minister, don't I? I guess I just want to really take care of my body and my health for my wife, my future kids and for the glory of my King -- to have an able body equipped to last a longer distance for a meaningful and abundant purpose.

A Tale of Two Training Runs

2012-03-09T11:17:00.002+08:00

--- 31K Long Run ---

Last Sunday, March 4, rain poured early in the morning seemingly trying to interrupt my week-long awaited Sunday long run. Clock alarmed by 5:25 AM and to my dismay, I may not be able to run due to the pouring rain. I slept again, prayed and hoped for sunshine before 6 AM. I woke up and there it was -- clearance to run under the clouds' covering.

Sunday mornings running tradition has not been interrupted for this year starting from January 8 (25K, 21K race on Jan 15, 17K, 25K, 25K, 27K, 29K, 29K and last Sunday -- 31K).

For the first time this year, I am to run past the 30K mark! But the rain tried to interrupt the plan or at least keep me from running beyond 25K due to time constraint (heat by 9AM and Christian worship service by 11AM so I must be back home before 10AM). And since I was about to start running by 6:20AM, I can only run for 3 hours or risk suffering from heat or from wife's anger and then missing the Lord's Day.

After a quick stretching routine, I'm off the road to unwind, enjoy a Sunday morning on the road and do my own running thing. By KM 5, I was already contemplating n whether to run 25K or 27, maybe 29 and perhaps still manage to accomplish the planned 31K. By KM 9, I decided to follow the plan but I need to go back before 10AM! Which only means I am not allowed to take the long run any easier than I am accustomed to -- stick to 6:00 minute per kilometer pace.

KM 15.5 calls for a usual break time at the Silang Bypass bakery across Estrella Hospital. Four pieces of hot pandesal served with cold Cobra energy drink on plastic and straw -- P20 meal. I consumed all of these as I walk towards KM 16 of my run.

I forgot to wear my knee support. I dont want to run uphills to Tagaytay without it. My knees always complain about the tough Tagaytay ascent and the knee support calms them both most of the time especially for long runs beyond 25K. Since I initially thought I am only about to run 21-25K when I got out of the door, I did not wear the knee support this time. Bad move.

When I reached 21K, my knees started to be uncomfortable but pretty much manageable. I wished I wore the support. Often times, I am just too excited and forgets a lot of things. I am now struggling with the heat because it is well past 8AM.

After a few more kilometers, I stopped again for a hydration break. I was stretching my legs before Manang Tindera attended to me. They had no mineral water left on sale, only soft drinks. She said they do have portable drinking water if I want -- sensing my thirst for all the sweat running down my body from hours of running under the now scorching heat of the sun unveiling its wrath. I offered to buy soft drinks if she could provide me with the water. After filling a plastic with straw with the water from her house at the back of the small store, she told me I need not buy soft drinks. I left her with a lot of thanks and gratitude for I really needed to drink -- I still have 7.5K to run and time is running out.

I faded under the heat and slowed down to about 6:45 minutes per kilometer. My legs are definitely tired. I was not fully ready for my first 30+ KM run of the year. Blame the heat, blame the rain, blame the knee support. Blame everything except my foolish desire to conquer 31K despite the late start and unplanned running beyond 25K (when rain poured early in the morning).

I reached home after 3:20 hours of running, an average of 6:28 pace for 31K. I am thankful I still was able to log this much mileage though I wanted to run at a faster 6:00 pace.

--- 10K Easy Run ---

You don't force the pace, let the pace come to you.

Running easy runs and long runs at slow paces can bore the competitive fast-paced lover in me. I long for the times when I run 800 meters in a flash, record 3:30 minute kilometers once in a while or run 3K and 5K Tempos at or even under 4:00 min/km pace. These things I surrendered when I adapted my training strategy for this year -- exhaustively building my mileage base thru long and easy runs.

Amazingly, last Thursday, March 8, was an exception. I started off at a 5:20 kilometer and almost ran each and every kilometer thereafter under 5 minutes (KM 6 was at 5:05 minutes). It came as a surprise since I just ran a 53:51 10K last Tuesday followed by a pedestrian 6K run on Wednesday. The following day, I ran 49:00 minutes 10K easy run.

Again, it was not part of the plan to run under 5:00 minutes on an Easy run. What caused it? Perhaps I am now improving as my body adapts to running 10Ks twice a week. Perhaps I am now a bit stronger with almost 400Km of mileage this year. Perhaps I just wanted to recover from a weak performance on my Sunday long run. Or perhaps I am just too loose and not forcing anything. Perhaps it was just the sheer joy of being able to run consistently.

--- Up Next ---

This Sunday I will be running 33K to be followed by a 35K on the next Sunday before I trim back down to 31K on the last Sunday of March. I will still try to stick to 10-6-10 Easy runs on Tues-Wed-Thursdays as I pile up the mileage for March. Hopefully I get to log the 225+ kilometers I plan for the month.

Feb Recap

2012-02-29T06:49:00.001+08:00

I feel like I am now closer with my old running self.

Yet the weighing scale says otherwise. :D

I ran my last 29-kilometer long run nicely at 5:58 min/km pace. The last few weeks dating back to January saw me running at 6:05++ pace on 17K and 27K long runs. The last three or four kilometers of a long run usually says a lot about your current endurance level and I really felt strong towards the end of the run. Somehow, someway I am getting back to marathon endurance level.

February 26 was the last Sunday of February, I targeted my longest long run of 2012 on this Sunday -- 29 kilometers. And I was able to execute the plan! Cheers!

Courtesy of Runner's World Training Log:

52-Week Graph from 2011-2012

Week starts Monday and ends on Sunday

12-Month Graph from February 2011 to February 2012

Noticeable on the graphs are the consistent Easy and Long runs and the absence of Speed Runs (Tempo and Interval) for the year 2012. The intention is to build the base endurance foundation and get comfortable with the longer long runs -- maybe up to 45 kilometers by May or June. Losing weight is more important to me than gaining speed at this point in time. (I know speed training can actually speed up the weight loss but for 2 reasons I decided to delay speed training: (1) we build endurance first (2) I find it hard to sustain my speed works with my current weight and endurance level)

Tomorrow, March 1, I will start building my March running mileage. A new month and a new start (monthly mileage resets to 0Km). For this month, Easy runs and Long runs will still abound and the absence of speed runs and perhaps even races will be my norm. Sunday long runs will now be as long as 35 kilometers (March 4: 31Km, March 11: 33Km, March 18: 35Km, March 25: 31Km). The target mileage for March is about 225 kilometers (about 57Km per week).

Fox International Channels (FIC) Run

2012-02-23T11:27:00.001+08:00

FIC Run

Fox International Channels in cooperation with RunRio Inc. brings us the FIC Run this coming March 25, 2012 to be held at the Bonifacio Global City grounds in Taguig.

Categories are 500m (P150), 3K (P550), 5K (P650) and 10K (P750).

See race routes below courtesy of Ms. Kulit Runner.

10Km

5Km

3Km

Register now! Only 3500 slots are allotted for this fun run. Registration start February 22 and ends one week prior to the event. The not so long distance of 10Km can be a nice Tempo run or an easy recovery run for the seasoned long distance runners. While the 5Km distance or shorter can be best for a fast run challenge. Whatever your goal may be, FIC run might just suit your needs this coming March 25.

Riovanna Store, BGC
Riovanna Store, Katipunan
Athlete's Foot, Robinson's Galleria
Toby's, SM Mall of Asia

Firm February Foundation

Everyone who wants to build something should know the importance of a foundation. For the foundation keeps together everything put on top of it -- be it the Church of Christ, a house, a high-rise tower or a running base. And this month of February, I am all about the business of building a firm foundation for my running goals later this year.

Tuesdays and Thursdays nights are my regular time for Easy runs at the park after office hours. If time and body still permits, I try to squeeze out a 5 to 6Km run on Wednesday nights.

Then come Sunday mornings, you'll find me sweating it out on the uphills of Silang to Tagaytay City for my long runs --- 25 to 29 kilometers for this month of February.

I lost 3 pounds in the last few weeks of this training schedule. I am still over the healthy scale limits by the way. Little by little, stride by stride I will be able to bring my weight back to where it has been -- 154 pounds or less. God willing, I will be running marathons in the month of May and perhaps try another Milo Marathon Qualifying run by July.

But I can't be overly excited for now, the extra pounds still cleave and the going is still tough. Still in the building the foundation mode. Still piling up the mileage base. Little by little. Stride by stride. Patience is key. Discipline is a must. This is really taking too slow and is taking too much time. But I am taking it anyway.

Little by little. Stride by stride.

Slowly Coming Back to Running Form

2012-02-02T13:24:00.000+08:00

You cannot fix a problem you do not see. Lucky for me, I have bloated so big I clearly see myself now. And that's part of my problems why I seem to regress and produce slower and slower finish times.

Last time I checked with the scale, I already am at a whopping 162 pounds. About 5 pounds heavier when I ran the Milo Finals, and more than 15 pounds heavier when I first ran a full marathon.

And I am not complaining. As a matter of fact, by accepting the fact that I am now overweight, I am slowly getting back the fire within to keep on running. Had I dismiss the fact that I have gone so much bigger, I would have continued with my lackadaisical running routines producing mediocre race results.

And that's another part of my problems. I had focused so much on race results I had forgotten to build a solid mileage base. I kept on running the Tempos and the Intervals and set aside the Easy maintenance runs.

But I have slowly gone back to basics and I am loving the renewed passion and self-discipline. I think I need three more months to bring myself back to my best running form. Weight loss is the goal and 15 pounds is my target by late March or early April, right on time for the summer beach outing. More importantly, I am just taking it a lot more relaxed and a bit more purposeful on doing road works consistently. Come to think of it, that's really how I enjoyed this sports. In a world that dictates so many different ideas, techniques, fashion and all sorts of other stuffs, sometimes you just got to be yourself doing your own thing.

And that's where I'm at right now. Overweight and slowly running consistently to get back to form, doing my own thing.

Natural Run Top 20

2012-01-17T17:40:00.001+08:00

Drew Arellano, the actor, finished at 20th place out of 850+ half marathon finishers.

Coach Rio, the runner and race director, paced with Drew and finished slightly ahead at 19th place.

Yours truly, the unknown, finished just 4 seconds ahead of Coach Rio to bag the 17th position.

I started trapped in about the 6th row from the starting line and had to maneuver my way slowly just to have a running space. It transformed into a chasing game for me from there. But I was very heavy so I failed to really chase as fast as I wanted to. Hehehe. See below picture (Bib #0284).

My lower back cried pain all throughout the race. Sensing the possibility of a DNF, I forced myself not to stop and even limited my hydration stops to only 2. One after the 7Km banner and the next one after the 14Km marker (after the second, I was very eager to finish the race and drink all I want!). The strategy worked as I never drifted from a manageable 5:00 pace. I counted 23 runners ahead of me before the PNR Makati U-turn point. I aimed to overtake 3 runners to finish at the Top 20. By the Buendia Kalayaan flyover, I managed to overtake 6. Then I went pass 2 more half marathoners after a few hundred meters back in BGC. I was then at 16th place but the 15th finisher was nowhere near my sight so I just took it easy from there. A lean runner overtook me and I never fought back. The only time I really stepped on the gas was when Coach Rio started to closed in on me on the final hundred meters of the race. I took 17th place after finishing in 1:45 hours!

Next race would be 10K sometime in late February or early March. I better lose some pounds and start getting right back to fit form.

Meanwhile, training resumes this Thursday. I do hope I start to get lighter as the training progresses.

Team Alpha1 after the Race

Natural Run Extended Registration and Exciting Raffle Prizes

2012-01-09T13:35:00.000+08:00

Extended Registration

If you have not registered yet for Runrio's Natural Run 2012, it is not yet too late as the race registration has just been extended!

Registration for Go Natural Run 2012 is extended until Jan 11 at all in-store registration sites except for RIOVANA wherein registration will be until Friday, Jan. 13

Raffle Prizes

Raffle prizes from Resorts World Manila, Air Philippines, Timex and others are in store for lucky runners participating in the race.

See you all on Sunday, Jan 15 at the Go Natural Run 2012 at the BGC!!!

Almost Tempo

2012-01-05T13:21:00.000+08:00

Last Tuesday night, 12 Kilometers were the daily mileage schedule (should there be kilomeage as the metric equivalent of mileage?). Two kilometers to warm up, 3 kilometers in top speed preferably 3:59 pace or better, 2Km recovery jog, another 3 kilometers in top speed followed by a 2-kilometer cool down. The training goal is to carry my 1Km speed up to 3Km. To develop the stamina and endurance at top speed.

Great idea. Poor execution.

I ran 2 kilometers slightly slower than 6:00 pace. Strictly following the prescribed training run.

Hit 4:20 on the 3rd kilometer.

Recovered for a kilometer. Ooops! This is not planned, is it?

Hit 4:17 on the 5th kilometer.

Recovered for a kilometer. You are not following the plan, are you?

Hit 4:23 and 4:36 on the 7th and 8th kilometer.

Recovered for a kilometer.

Hit 4:33 on the 10th kilometer.

Cooled down with a 2-kilometer jog.

I don't know what to expect this coming January 15th on RunRio's Natural Run. I will be running 21Km and was hoping I could run at an even pace of 4:20 and submit a 1:31-hour finish. But as of last Tuesday, I can only run 4:20 for ONE kilometer, not the entire 21KM.

As poor as my last few training runs had been, there is still a ray of hope. Tonight, I will be running again. Who knows, I might just be able to sustain the 4:20 pace for 8 straight kilometers.. and then do much better during the actual race. Nothing's too hard if I just keep my focus and keep on trying..Right?

Maybe. Maybe not.

Anyhow, I will be wearing my running outfit tonight and see. It's a Tempo training run.. Like the previous training run, I might be tempted again to insert recovery laps in between the scheduled Tempo distance.. Or I might finally get the discipline and determination I am so lacking to finish the run according to schedule.

Let's hit the road, shall we?

Season 3 Finale

2011-12-22T09:04:00.001+08:00

I dubbed season 3 as "The Finals." The hope and expectation were to qualify for the Milo Finals though it was never guaranteed.

Fortunately, a 3:43-hour finish last July marathon was enough for your Pandesal Runner to make it to the Milo Finals.

My heart is in full gratitude to Our Creator, the Lord Almighty, for all that I am.

Another hero behind this accomplishment is Bryan of Team Alpha1. I was nowhere near running form, still feeling the hurts of a 5:22-hour Milo marathon, when Bryan convinved to join the team and to keep on running. With his encouragement, I slowly got back to running.. I finished another 10Km race, clocked a new half marathon PR at 1:33 hours (Greentennial Run), and then a marathon PR of 3:43 hours at the Milo Eliminations. I will be forever grateful for Bryan and for Team Alpha 1 for reviving my running pursuits.

One 10K race.
Two 21K races, a PR achieved (1:33 hours).
Two 42K races, a PR (3:43 hours) and a Milo Finals appearance achieved.

Few races, yet I feel like they took a lot of years and a lot of hardwork to achieve.

I learned how to be a pacer (Rexona half marathon),
I learned how to run Yasso 800s (4 to 10 reps),
I stretched my Tempo runs to 17Km (from a previous Tempo highs of 10Km),
I ran longer Sunday long runs of up to 39Km (from 35Km),
I lifted weights for a period of ten straight weeks (and then some more),
I did boxing routines with my punching bag for several rounds each day each week,
I learned how to really put a lot of heart, time and efforts for the love of this sport.

And I met new running friends,
a running team,
attended running blogger's launches,
promoted running events through this blog,
and much much more.

I also got married this year after finally qualifying for the Milo Finals.
Later, maybe I can ask Neriz if that was part of the reason why she finally said "Yes" to my marriage proposals.

We are expecting a fantastic gift from the Almighty next year..
Little Pandesal Runner will be due next July 2, 2012!!!

All in all.. I am just very grateful for such a blessed Season 3.
The ending was not what I dreamt of, I crashed on the Finals after reaching the 38th kilometer.
But on the positive light of it, I might have needed that to start a spark from within my fighting heart. I will need to fight much harder next time, maybe a bit smarter too.

As I formally bid my farewell to 2011 and my Season 3 adventures..
Again, I am just very grateful for this year..
And I thank you all for sticking with me through the good and the bad.
Thank you and I will definitely be back again next year!

Happy holidays!
Have a great new year to you all.

Go Natural Run 2012

2011-12-14T12:11:00.000+08:00

Start the year 2012 right with Runrio’s Go Natural on January 15, 2012 at the Bonifacio Global City. Run for the education about Diabetes at an early age.

Proceeds from the event will be donated to ABS CBN’s Ako ang Simula.

Join Go Natural 2012 and run for a diabetes free future.

Live healthy, Go Natural.

RACE CATEGORIES
3K/5K/10K/21K

REGISTRATION FEES
3K – PHP 350
5K – PHP 550
10K – PHP 650
21K – PHp 800

Includes Bib with Timing Tag and Singlet
21K has a Finisher’s Shirt

First 1,000 early bird registrants get a special Go Natural Baller ID. Special surprises await those who wear the Baller ID during the run.
Register 4 + 1 race kit for free for any category (in-store only)
Donate P150 on top of the registration fee in support of early child diabetes education gets a freebie T-Shirt. (pickup race day)

Choose from 4 different singlet colors:

REGISTRATION VENUES

November 28, 2011 to January 8, 2012 (12:00 nn – 8:00 pm)
Toby’s - Shangri-La Mall and SM MOA
Planet Sports – Trinoma and Glorietta 3
Riovana – Bonifacio High Street
Athlete’s Foot – Robinson’s Galleria and Alabang Town Center

FROM THE SPONSORS:

GO NATURAL 2012
Nattural Quality Corporation (NQC) is sponsoring the first important and biggest run of the new year, GO NATURAL 2012, on January 15, 2012 at the Bonifacio Global City.
NQC decided to sponsor this event because the incidence of diabetes in the Philippines has increased at a metabolic rate. NQC is spearheading a campaign for the early education of children regarding this disease.
Type 2 diabetes is a disease borne out of lifestyle. Unhealthy eating habits and a lack of exercise results in obesity, the leading cause of Type 2 diabetes. Children and their parents need to know that by laying the foundation of a healthy lifestyle and regular checks, the disease can be prevented.
For some adults, it is already too late. Those who suffer from Type 2 diabetes are at a much higher risk for damage to the eyes, kidneys, nerves and blood vessels. Because of these serious risk factors, doctors advise them to constantly screen for damage, take maintenance drugs to control their blood sugar level. Studies show that consuming ampalaya can aid in lowering the blood sugar levels and thereby also lowering treatment costs for people with Type 2 diabetes.And, any help in managing Type 2 diabetes is a plus!
NQC’s Ampalaya Plus and Delite Herbal Tea are both made with a combination of Ampalaya (Bitter Gourd), Banaba (Queen’s Flower), and LuyangDilaw (Turmeric).
Ampalaya Plus is an all-natural food supplement that helps maintain blood sugar levels.
Ampalaya Plus and Delite Herbal Tea are two of five all-natural supplements in the NQC product line. The others are Slenda for weight loss management, Enduranz for restoration of male vitality and Renalin that promotes kidney wellness.
Proceeds from the event will be donated to ABS CBN’s Ako ang Simula who will help mount the campaign for the early education and awareness of diabetes.
GO NATURAL 2012 is organized by veteran marathon director Coach Rio dela Cruz under his RunRio group and Brand Action, Inc. Registration fees are 3k - P 350, 5k - P 550, 10k - P650 and 21k - P800. 21K finishers get a finisher’s shirt to mark their achievement.
Interested parties may register at Toby's (Shangri-la Mall and SM Mall of Asia), Planet Sports (Trinoma and Glorietta), Riovana (BGC) and Athlete's Foot (Robinsons Galleria and Alabang Town Center). For group registrations of 5 people, they can avail of the 4+1 promo where the 5th runner is free. First 1,000 early bird registrants get a special Go Natural Baller ID. Special surprises await those who wear the Baller ID during the run. Promo ends on December 16, 2011. For online registration and more details, log on to www.RunRio.com.
NQC would like to invite everyone to support the campaign for early education of children about diabetes by joining Go Natural Run 2012 or by donating a minimum amount to sponsor a runner. Participating runners who would also like to donate an additional P150 over their registration fees receive an advocacy shirt. Donations are accepted online through www.gonatural.com.ph.
GO NATURAL 2012 is also sponsored by Resorts World. Special thanks to media partners The Philippine Star, Manila Bulletin, The Philippine Daily Inquirer, 94.7 Mellow, ABS-CBN and Ako ang Simula.

My First Milo Finals

2011-12-13T09:12:00.006+08:00

Woke up by 2:25am and took a quick trip to the bathroom for a shower. Took my red Alpha1 singlet from the cabinet which already had the 42229 bib attached to it. I am not sleepy any more which is a good sign. I wore my orange Mizuno Ronin shoes and headed to Ministop @ Dela Rosa Makati for a quick breakfast.

I ate a small Sotanghon Supreme and a slice of banana bread. And then walked to Buendia Avenue to take a bus to SM Mall of Asia. The Milo marathon finals starts at 4:00AM. I would only ride the bus up to Roxas Boulevard, from there I would jog my way to the Mall of Asia starting line.. about a kilometer of warm up run..

Eugene, Wallen and I met at the starting coral by 3:30 AM. We were all warming up, greeting running friends and wishing good lucks to each other. 454 qualifiers from all around the Philippines and the world (Kenya and Ethiopia included) were supposed to run this Milo Finals. I am just proud to be a part of it. Winning P300,000 and a trophy would be a huge bonus! Hahaha!!!

My race plan was to cover the first 10Km in 4:45 pace, recover for a kilometer, then shoot for another 4:45 pace on the next 10kilometers. That was the strategy for the first 21kilometers of the race.

True to form, I reached the halfway mark in 1:42:05 hours, an average of 4:51 pace. Including the recovery kilometer, I am right on my target pace at that point of the race. A sub 3:30-hour dream finish is starting to unfold into reality.

sexy ng shorts e - sabi ni Misis

I was very happy. This is almost exactly how I pictured myself at the halfway point. Compared to the previous Milo marathon run last July, I was inside a tent eating chocolates, drinking water with salt and taking a capsule of Advil tablet.. I was so tired at this same point the last time. For this marathon, no rain was in sight and the weather was all cool and fine. My legs were still fresh and my mood was fantastic.

Maybe I can smash my 3:43 marathon PR and go for a sub 3:30!

Training Flashback

I ran Tempo-Combos during Thursdays prior to the Milo Finals.

I started with 8K-5K Tempos. I was preparing myself for a consistent marathon pace strategy. My goal was to run the last 5K at the same or slightly faster pace than I ran the first 8K.

This training is aimed to train my mind and body to follow the planned pace all throughout the training run. After two attempts at the 8K-5K combo, I ran 8K-7K combos and then peaked at 10K-7K combos just two weeks before the Milo marathon finals.

Mission accomplished for 21K of the Finals!

Unfortunately, I thought the training would also prepare me for the second half of the race. I counted on my long slow runs during Sunday for my much needed marathon endurance. I ran 31Ks, 35Ks and peaked at 39K also two Sundays before the Finals.

Collapsing Little by Little Until I Finally Crashed

From 0K to 21K, - 1:42:05 hours (4:51 pace for 21K)
21K to 32K - 1:02:09 hours (5:35 pace for the next 11K)
32K to Finish - 1:32:25 hours (9:15 pace for the last 10K)

The very same problem that I tried to solve for this Milo Finals bugged me!

I am still unable to carry my speed on the second half of the marathon. I felt it right after I cross the 21st kilometer! Oh-oh!

Eugene and Wallen overtook me as I tried to relax and perhaps recharge my body batteries.

I knew I was not going to finish strong when I was having trouble climbing up the Kalayaan flyover from Makati towards Taguig. The first three flyover climbs were easy. This one is taking a lot from my legs. Eugene and Wallen were pulling away out of my sight.

I got my second wind inside Taguig City. At the 28th kilometer turn around, I was rejuvenated. Although I only looked at my Timer at the 21st Km, I felt like I'm going to really break my PR by leaps and bounds based on how I feel at that same point as compared to the Eliminations last July.

This PR thoughts came crashing down on my way back to the long Kalayaan flyover. I am losing the power on my legs, I was feeling the heat and the fatigue.

Worse, the fighting spirit I had on the Milo Eliminations was nowhere near competitive level on this Finals. I started to succumb to exhaustion after about 30 kilometers!

From that point on, I was only trying to finish.. Looking back, that was the big difference between the Eliminations and the Finals.. that competitive and fighting spirit to finish strong despite all odds!

Trying to Finish by Running

When I reached 32K and timed at 2:44 hours, I was very very tired. 10K left, if I could just run at 6:00 pace, I would still finish within 3:45 hours -- the qualifying marathon time for the 18-34 years old bracket.

I maintained the 6:00 minutes per kilometer pace from 32K to 37K.

From 37K to 38K, I collapsed mentally. I have given up the fight and surrendered to exhaustion. I wasn't pushing my body anymore.. I was mentally beaten down. Most likely, it was from the frustration of living up to my planned strategy. I was suppose to be better prepared. I was suppose to be still strong at 5:00 pace right at that point. What happened?

That was all I'm thinking. What went wrong? I lost focus on the task at hand. When you've reached your limits and approached your wall, you are suppose to keep running.. to keep fighting. I kept on thinking why I failed.. And as the Good Bible says.. "As a man thinks in his heart, so is he." (Proverbs 23:7)

I decided to take a walk and rest when I reached Vicente Sotto road at the 38th kilometer.

And then when I started to run again.. I couldn't. The left toe is hurting. The body found a way to connect to what the mind is thinking. Every time I tried to push with my left toe for take off, the joint connecting my left foot to my left toe sends pain to my brain. Coupled with my beaten mind and spirit.. I found myself helplessly walking my way to the finish line.

4 kilometers remaining and I totally crashed!

People started to pass me by. Runners who have already finished their runs and were walking out of SM Mall of Asia were cheering me on with encouragement and sarcasm..

"Konti na lang, sir!"

"Kaya mo yan!"

"Sumali ka e, pangatawanan mo yan"

As I limped my way through the cheers, jeers and non-attention of people.. I tried my best to honor the marathon tradition. I trained hard for this marathon, at least give my full efforts to finish the race. At my worst of conditions, I gave it my best shot.

Even if my best at that point is slower than 10:00 minutes per kilometer!

When I reached the last few hundred meters of the race, I was greeted by claps and cheers of finishers and bystanders watching from the sides of the fenced finish line. Tears were almost falling from my eyes as I gazed at the clock reading 4:14:59 hours and still ticking..

That may not be my fastest marathon ever..

But that was the loudest cheer and the most number of claps I can recall of my three-year marathon campaign. What an eventful race indeed!

Chad, Noel, Bryan, Jayson, Billy, Eugene and Jessy

Things to Improve On My Next Marathon:

Replace the overused Mizuno shoes already. Time for a holiday running shoes shopping!
Try cycling shorts instead of briefs to avoid chafing (I got 4 huge reddish lines on my crotches!)
Try training methods to improve speed endurance on the second half of the marathon
Use liniment to combat tightening of calf muscles or use calf compression sleeves
Focus and enjoy the race.. If the strategy is failing.. Just throw it out and have fun!
Keep running and learn from previous mistakes. (Marami pang marathon!)

Final Words before Milo Finals

2011-12-10T20:56:00.000+08:00

I am so excited! (and I just can't hide it..)

Every stone has been turned.. Most of the schedule training runs completed.. Only the race need to be endured.. It's the Milo Finals tomorrow and my heart is pumping crazy.

Thanks to every each and one of you for the support through reading my blogs, commenting, texting, emailing, praying.. Thanks guys! I hope I am truly ready for everything tomorrow. Be it the weather, the long distance marathon run, whatever it takes.. I don't know what I'm writing or what I'm thinking.. My head is just filled with running stuff mixed with excitement and everything.

I'll be writing as soon as I can for my first ever Milo Finals report. Good luck to all runners participating at the Milo Finals tomorrow. God bless us all and may we all reap the seeds of our hard training runs.

Enjoy the race.

Good luck team Alpha1!
Good luck to Chad, Eugene and Jualyn.. Finish the marathon strong guys.. (Pull me along in case I manage to keep up..)

Let's have a great short relaxing sleep tonight and see you a few hours just before the break of dawn this Sunday. Kaya natin yan!

Yasso Intensity Training Runs

2011-12-08T10:43:00.002+08:00

While I will never get any closer to Michael Johnson's 400m world record (43.18 seconds!), the feel of sprinting as fast as I can always keep me wondering just how fast can I ever get (77 seconds, just barely under twice of Johnson's best time on the 400 meters).

Breathing my lungs out, I just consoled myself that beating the world record is not my aim after all.. hahaha! It's an intensity training run designed for speed, to increase my lactate threshold, to counter the effects of long slow runs on my marathon pace, and to correct my running form and posture.

In about 3 days time, it's the MILO FINALS!!!

So how's the intensity runs going?

I started with Yasso 800meters, doing 4 repetitions. I will then increase by 1 more repetition every succeeding week till I get to run 10 reps. Yasso800 is a high intensity training run where you get to run as fast as you can for 800meters and then recover (through walking or jogging) by the same amount of time you ran the 800meters. Say you sprinted for 4:00 minutes to cover 800m, then you get to recover for 4:00 minutes before you run the next 800m interval.

It's a fun training run. Put a kid's heart in you and you're all set.. running and chasing till you drop.

I've been running my 800m intervals in 3:20 minutes (4:10 minutes per kilometer pace). In a way, the Tuesday intensity training run prepares me to manage the Thursday Tempo runs at 4:40 - 4:45 pace. I am hoping that I could carry the 4:45 pace to this Sunday's marathon.

The last few marathon attempts, I would dash at 4:10 - 4:20 pace and then gas out after the 21st kilometer mark. Although this strategy helped me qualify for the Finals (3:43 hours), I opted to change strategy and run the Finals in an even pace all throughout.

With this even-split strategy, I have ran my Intervals a little bit slower from my last marathon training. For the eliminations, I was at 3:00 to 3:16 minutes on the 800s. This time, I slowed down to a much more manageable 3:20 minutes.

The same goes for the Tempo training runs. Last marathon Tempo trainings was at 4:20-4:25 pace, now it's down to 4:40-4:45 pace.

Training is almost over.We have a Carbo Loading Party for the Milo Finals tonight. Get to relax, eat and chat with the fellow finalists before another grueling marathon run. Pray that I get to smash my personal marathon record down from 3:43 hours. More than that, I am running injury-free and pain-free on Sunday (unlike much of my previous marathons thanks to experience, strength training program, knee support during long runs and other precautionary measures) and I am just looking forward to run and have lots of fun.

See you this Sunday folks!

Marathon Endurance Training Runs

2011-12-02T15:13:00.003+08:00

Probably the most important training run for a marathon is the long run. Why? Simply put, marathon is a long long run. You have to be prepared to run long for several hours, typically from 4 or 5 in the morning up to 8, 9 maybe 10am. It could be the slowest pace of any training runs you have in your marathon training schedule, so is it the easiest?

I think not.

It is one of the most difficult runs I have for this coming Milo Finals. And the training run I look forward to run the most in my weekly schedule. My training history shows that the long run is the cause of most of my running injuries. Be it the knees, the foot, even calf cramps. And with the injuries, I learned how to run stronger and to protect myself better. After months and weeks of training for the Milo Finals, I can now say that the long run is one of my favorites. Because in a lot of ways, the long run speaks a lot about what a marathon is all about.

For consecutive Sundays now.. the routine had been almost robotic:

Phone alarms at 4:30am

Wife hugs, tries to prevent me from getting up

Puts the alarm to Snooze

Phone alarms again at 4:40am

Wife hugs tighter

Manages to squeeze out of her arms to look at the window and the weather

Both of us go downstairs for coffee and milk

Stretching my leg muscles while she prepares the coffee

I wear the shoes, the knee support, puts P50 on my shorts

Starts jogging by 5am when everyone else in the house snores

About 3 kilometers from our house to Silang Proper.

Then 2+ kilometers to KM41, Welcome Silang @ Emilio Aguinaldo Hiway

Then 4 kilometers to KM37, Dasmarinas, Cavite

A newbie runner, a former Cavite Institute classmate, resides in Dasma and wanted to run with me for a few kilometers to Silang, Cavite. By 6 am, I would arrive on foot near their house and we would be chatting and jogging together back to Silang, Cavite.

4 Kilometers back to KM41, Welcome Silang

About 2.5 kilometers to Estrella Hospital, Bypass Road

We would stop at a bakeshop for refreshments. He ends his morning run there and then proceeds to the market for his family's breakfast and lunch. As for me, I have ran about 16 kilometers and still needs about 16 more, sometimes even 23 kilometers more.

1.5 kilometers to KM45, Balinsasayaw Restaurant

5 to 9 kilometers along Aguinaldo Hiway (5 for a 31Km run, 9 for 39km)

Last Sunday, I reached Welcome Tagaytay at KM54 for my 39Km long run. It was a feat for me. That was the farthest I've been since I started to run from Silang to Dasma. By reaching that point, I was now able to run the whole Silang portion of the Aguinaldo Hiway from the Dasmarinas boundary to Tagaytay. Wuhoo!

5 to 9 kilometers back to KM45

1 kilometer to Silang Proper

3 kilometers back to our house

It ends where it started, by 9 in the morning I'm back home with my loving wife. Only this time, I'm in exhausted legs and wet running clothes after about 4 hours of running.

The last 4 kilometers of that long run remains to be the hardest part. I'm almost out of energy as the sun burns my skin from all over. Still, I never cease to praise the Lord and congratulate myself for a nice long run powered with endurance and perseverance. It is pretty hard to understand why we runners punish ourselves so much just to be able to endure a marathon. I guess I just can't get that feeling of reaching the marathon finish line out of my system - I will never tire of trying to get that feeling over and over again.

For this marathon, I have finished TWO 31KMs, TWO 35KMs and ONE 39KM. Last time while preparing for the Milo Eliminations, I got ONE 35KM long run as the peak of my preparations. Now 35KM seemed to be the average! Yey!

See you at the Finals!

Quick Report On Marathon Race Simulation

2011-10-28T13:34:00.001+08:00

Last Thursday night, I got a good indication that a slow start can give me a stronger finish.

The Infinity Loop

After a warm up kilometer run on our 1Km Infinity Loop, I prayed to God for that safe and joyful evening Tempo run. Eight kilometers took more than 37 minutes, but I am quite alright. I did not push too hard. I was out to prove that a negative split can fit my into my personal strategy this upcoming Milo Finals. My kilometer splits were 4:37, 4:37, 4:34, 4:46, 4:43, 4:46, 4:38 and 4:48. The first three kilometers were easy, but when fatigue starts to set in, my pace did not suffer too much. I just breathed deeper and ran a little slower to recover. Good enough, my 7th Tempo-paced kilometer was still strong before I decided to take another breather on the 8th kilometer.

I then bought an ice-cold P20 green Sting drink at 7-11.
Last time, I bought the red one.
I will try the red Sting next week, then maybe get back to drinking Cobra just like Sundays.
This is all part of that grand experiment to try what's best for me in a marathon run.
Much like this negative split strategy.

Back to the loop, the rest was enough for a 4:28 and a 4:33 back to back. I got tired, but still managed to finish a 4:40 on the third kilometer. I ran strong for a 4:23, proving once and for all that conserving my energy on the first 8Km of this Tempo training worked, before I finished the 5th kilometer in 4:39.

When I got the data recorded on my Running Training Log, I was all smiles to averaged a 4:42 pace on the first 8Km and then a strong 4:33 pace on the next 5Km. Next Thursday, it's time to run an 8K-7K Tempo Combo. Till next time folks.

Marathon Race Simulations

2011-10-25T18:00:00.002+08:00

Divide and Conquer - this is a very familiar and very sensible strategy for victory. How do you conquer a full marathon? Dividing the marathon distance in half makes it easier to achieve. Run the first half and focus on finishing it. Then face the second half.

Running the first half (Time1) faster than the second half (Time2) comes naturally. You start with fresh legs and the adrenaline rushes in your veins. Then come second half, you already feel tired and your lungs suddenly tells your brain to slow down and try to recover. If you subtract the faster Time1 from the slower Time2, you get a positive difference (Note: 1minute is faster and smaller in number than 2 minutes right? 2 - 1 = +1). That is why in running, they call this difference a POSITIVE SPLIT.

I do this a lot. I start out at my best and just try to finish the race as strong as I possibly can. I think that to finish fast, I need to run my best. And I cannot do that under fatigue. So to compensate, my often strategy is to start fast and finish strong. It worked on my 5Km races (19-minute PR) up to my Half Marathon races (1:33-hour PR).

On marathons, this strategy has left me wanting for more. The fast start leads me to a desperate finish.

Image from esthervilledailynews.com

The alternative strategy is the opposite of the POSITIVE SPLIT.

NEGATIVE SPLIT happens when your Time1 is slower than your Time2. When you subtract Time1 from Time2, you get a negative difference since Time2 is smaller (Note: 2minutes is slower than 1 minute right? 1 - 2 = -1). To accomplish this strategy, you run the first half conserving your energy and then run the second half faster and stronger.

I used to think of this strategy as truly opposite to my personality. I am not that patient to conserve energy on a race. On Long runs and Easy runs, I can do this split. Not on a race when I feel like I want to smash my personal bests. Not when I challenge myself to stay with fast runners as long as I possibly could.

Then again, my marathon results are lacking. They are not up to my projected finish times based on my marathon training.

This article seemed to convince me to revisit my stubborn marathon strategy:

Marathon Race Simulations

For the Milo Finals, I dream of improving my 3:43-hour qualifying time to about 3:25 hours. To do that, I must pace myself below 5:00 minutes per kilometer for the entire marathon distance. I can do that for 21 kilometers. BUT I struggle to do that for 42 kilometers.

During my last Tempo Run, I ran 8Km straight at about 4:35 pace, rested and rehydrated, then ran 5Km straight at about 4:50 pace. The faster pace really tired my lungs and legs causing me to slow down for the last 5Km even though I felt I have rested long enough.

I think it's time to really change strategies and try to start a bit slower at 4:45pace and then finish it at about 4:40 to 4:45 pace (an EVEN SPLIT if Time1 = Time2). I can relax more by not starting out too fast.

Image from esthervilledailynews.com

And I will not be crashing to the finish line on a desperate attempt to meet the qualifying time despite the fatigue and zero energy.

Would it be more satisfying to be trying to finish a marathon with capable strong legs? I think so now.

With about 7 more training weeks, I will be simulating this NEGATIVE or EVEN SPLIT on my Tempo Training runs. I have finished the 8K-5K Tempo last Thursday, 8K-5K again this Thursday.. Then 8K-7K on the next two Thursdays followed by a 10K-7K Tempo runs leading to the Milo marathon.

[ 8K-5K Tempo: Warm up run, then run 8K close to target marathon pace, drink to rehydrate, run 5K again at Tempo pace, Cool down jog ]

Adobo Run After Dark 2011

2011-10-05T16:18:00.003+08:00

Are you ready for one wild and wacky night run? Why not Run Adobo After Dark 2011?

I attended the event launch last Friday night and I was truly impressed by the mood and the presentation of the event details. It stands out in terms of the
(1) TIME, as it will be a night run starting at 8:00 PM on a Saturday night (OCT. 29)
(2) PLACE, as it would be at Aseana City, Paranaque where there will be zero car visibility on the road race for all race categories
(3) CREATIVE COSTUME, as P10,000 will be given away to the runner in best costume (Yes, wearing the Adobo singlet is not a MUST)
(4) ROAD AMBIANCE, as there will be zip and salsa dancers, live band, performers on slits and samba percussionists as we runners try to focus and do our own thing on the road
(5) RACE START, as the fire breathers, dancers and colorful confetti will signal the start of the race as opposed to the usual gun starts.
(6) POST RACE PARTY, as live band music and performers awaits the runners with free flowing beers courtesy of Manila Beer
(7) PROCEEDS of the events will go to My Shelter Foundation - Isang Litrong Liwanag campaign.

Come in your own creative costume and win P10, 000

Or Come and Run using the Official Adobo Singlet

Loot Bag Awaits all Finishers

And Medals for the Top 500 Finishers of the 5K and 15K Categories

SOME MORE WACKY AND FUN STUFF:

3 Minutes before scheduled start of the event, lights will be out and the place will be fully filled with darkness except for the neon bracelets by runners.

At kick off time, stage lights open simultaneous with the performers of Samba percussionists to provide Mardi Gras beat.

To signal the start of each race category:

Visual spectacles along the race course: (Music and Dancers)

Fireworks Show at the Finish Line

After Race Party with free-flowing Manila Beer

RACE DETAILS AND REGISTRATION:

ASSEMBLY:
OCTOBER 29, 2011
7:00 PM, ASEANA Ave., ASEANA City, Paranaque

Click On Image to Enlarge

START TIMES:
8:00 PM – 3K Costume Run (P750)
8:20 PM – 5K (P750)
9:00 PM – 15K (P750)


Click 3K Image to Enlarge

Click 5K Image to Enlarge

Click 15K Image to Enlarge

REGISTRATION:
To register online for the adobo Run After Dark 2011, log on to www.adoborun.runningmate.ph.

In-store and manual registration fires off on October 3 to 23

R.O.X. Bonifacio High Street
Toby’s EDSA Shangri-La Mall
Runnr Trinoma.

Race Registration includes

race singlet
Runningmate timing chip
bib number
finisher’s certificate
loot bag
party stub and
finisher’s medal (for top 500 5k and 15k runners)

For more details visit www.adobomagazine.com/adoborun, email
adoborun@yahoo.com or text/call 0905-3861076.

Building Up Mileage - Milo Finals Training Schedule

2011-09-27T16:38:00.025+08:00

After my July marathon, I rested and remained on my bed on Sunday mornings.

From 211 kilometers of mileage last July, I logged a measly 35 kilometers for the whole of August. I loved the rest though and I absolutely took comfort from my bed rather than those long tiring run on the road especially during Sundays.

Until now.

I now need to slowly build up my mileage once again as the Milo Finals is slowly but surely approaching. From 8-10 kilometers a week, I am now pushing for 42-50 kilometers per week of running. Time to rise and shine early once again. To do some road pounding in a quest to conquer yet another marathon.

We build. We build. One more time. Up we go again, bye bye bed, hello highway.

For me, the marathon is pretty much like building a house. Before you can go rest at night on a comfortable room and eat your meals at the kitchen, you need to lay down a very strong and solid foundation first. And that's my weekly and monthly mileage. I can't go and run a successful marathon without diligently piling up kilometers and kilometers of mileage. That is how we build endurance. That is how we condition our legs and lungs for the long marathon grind.

http://immobilienblasen.blogspot.com/

And one critical thing about the foundation, we must be careful to lay it slowly and gradually. Start building the mileage base with manageable Easy and Long runs before we pile up the longer Long runs, the high intensity Yasso runs and the Tempo runs.

This is still the same principle from the Eliminations, only a slight modification to run longer Tempo runs for speed endurance and longer Long runs to be able to finish the marathon stronger. Just incorporating my Alpha 1 teammate's advice to maintain my speed and focus more on endurance training. Thanks Eugene for those cues!

And if the foundation is solid enough, then we can sleep a good night rest and eat our sumptuous meals later.

We build. We build. One more time. Up we go again, bye bye bed, hello highway.

My Milo Marathon Finals Training Schedule

Week #	Tue	Wed	Thu	Sat	Sun
1
2	~~8K Easy~~
3	~~8K Easy~~		~~5K Tempo~~
4	~~10K Easy~~
5	~~10K Easy~~		~~7K Tempo~~
6	~~10K Easy~~		~~7K Tempo~~
7	~~12K Easy~~		~~9K Tempo~~		~~21K Long~~
8	~~12K Easy~~		~~9K Tempo~~		~~25K Long~~
9	~~15K Easy~~		12K Tempo		29K Long
10	~~15K Easy~~ (only 8Km)		12K Tempo	***
11	~~15K Easy~~		~~13K Easy~~		~~29K Long~~
12	~~Yassox4~~	5K Easy	~~15K Tempo~~		~~31K Long~~
13	~~Yassox5~~	5K Easy	~~15K Tempo~~		33K Long
14	Yassox6	6K Easy	~~17K Tempo~~		~~35K Long~~
15	~~Yassox7~~	6K Easy	~~17K Tempo~~		~~31K Long~~
16	Yassox8	7K Easy	~~19K Tempo~~		~~35K Long~~
17	~~Yassox9~~	7K Easy	~~19K Tempo~~		~~39K Long~~
18	~~Yassox10~~	5K Easy	~~15K Tempo~~		~~25K Long~~
19	10K Easy		10K Tempo		MILO FINALS

Fun Park Time Trials

2011-09-13T14:15:00.010+08:00

In the next few weeks, I will attempt to break the 40-minute 10Km barrier.

Image from www.popstarplus.com

I haven't done that yet much like Coyote failing to catch Road Runner each and every time.

On Tempo, my fastest had been 41:08 minutes.
On a race, it was 43:49 minutes.

Focus and concentration play key roles for me to run a fast 10K.

During races, I get tons of pressure form my own self. The need to perform. The urge for a fast start.

During Tempos, I get to relax more. I tend to start slower and then build my speed as the Tempo progresses. There is no pressure to break official PRs. Just that playful attitude to try and clock some fast times.

Also playing a crucial role on faster Tempo times is knowing my pace for each kilometer. I run a 1K loop 10 times. Each loop, I will push the Lap button and gauge my lap performance. Need I run faster on the next? Need I slow down? There is that element of feedback that I get for each lap.

During races, I get lucky if I see kilometer markers every 2 kilometers. I do not have that constant feedback to restrain myself from over speeding or to push myself to catch up with my goal pace.

Why not buy a GPS running watch then, you ask. Well, I don't have the budget for it. And another thing, I don't see our Filipino elite runners wearing those expensive watches either. It is a good thing to have, but it is not a must have. (Hehe. I kinda like to support my own set of preferences and rationale.)

So I will be training on my 1Km lap more. And will be trying to let my mind and body adapt to that pace. Let the pace be embedded on my system naturally. And then with sufficient training and repetitions, hopefully I can carry it on a future 10K race. (without breaking my precious piggy bank in the process!)

I will be running these Time Trials every Thursday night.

Table Last Edited September 23, 10:00AM

Training Week	1Km Tempo	3Km Tempo	5Km Tempo	Notes
3	3:35			First attempt = 3:38
5		13:15
6		12:48		4:16 pace
7			21:36	4:19 pace
8			21:32	3:59, 4:12, 4:28, 4:31, 4:20
9
10

My Park Time Trials

Lucky Me! - Our Prenuptial Photos

2011-09-07T15:41:00.000+08:00

Photos taken in Tagaytay Picnic Grove on September 2011

The girl I want to spend the rest of my life with.

Taking life's journey hand in hand together

Will you marry me?

Oh Yes! It's a Yes!

What lies ahead for us?

Stay in my arms from sunrise.. to sunset.

Let us dance this dance of life together now.

All eyes fixed on you

Sarap!

Sinong unang lalapit pag may tampuhan?

Ikaw o Ako? Hmmm..

Hehe.. Oo ikaw! :p

3rd kiss ko na 'to!

Isa pa kayang kiss?

Nerissa: Isa pang kiss?

Jayson: Hmmm.. Cge na.

Uyy.. papakiss na yan.

Yehey!

Practicing the 'carry'

Yehey! See you at the wedding guys..

Run for Sofia Ysabel (1000 Runners for One Heart)

2011-08-25T10:21:00.001+08:00

Please feel free to forward to other runners!

Thank you!

A Thousand Runners for One Heart

Three months ago, Sofia Ysabel Rosal was born with Down’s Syndrome and Hypoplastic Left Heart Syndrome (HLHS), a congenital heart disease. She has undergone dialysis to address kidney failure apart from the other tests and procedures that were regularly administered to keep her condition stable. But through all these, Sofia remained strong and steadfast in her will to live a full life with her family. Last July 23, Sofia’s battle finally came to an end. However short her life was, it was fully lived as she stood as an inspiration and a shining example of how one should face a life filled with seemingly insurmountable adversities.

Sofia's strength and determination has inspired friends and family to put together a fund raising activity to support her family since the cost of her treatment had reached alarming heights. “One Thousand Runners for One Heart: A Run for Sofia Ysabel”, is a 3k and 5k fun run happening on August 27,2011 (6:00am) at the Venice Piazza , McKinley Hill, Taguig City.

Registration is now open at R.O.X Bonifacio High Street and The Brick Mckinley Hill. Registration for both 3k and 5k is Php 500 with the proceeds to be turnover to Sofia’s family. Part of the proceeds will be donated to charity benefiting patients with congenital heart disease. Professional runners, leisure runners, and first- time runners are all welcome to run, not to beat previous records but to be one of a thousand runners running or walking for Sofia , the little girl with a big brave heart.
Online registration can be done via http://www.runnersrunner.com/store/run-for-sofia-ysabel.html. To get updates about Sofia, visit http://sofiaysabel.wordpress.com. For more details, like us on Facebook (http://www.facebook.com/runforsofiaysabel).

Power Up - Ten Weeks Strength Training

2011-08-11T17:21:00.017+08:00

Getting ready for the Milo Finals.. We have secured the REBOUND.. Time for a thunderous SLAM DUNK. [See the intent on the eyes of Sakuragi.]

Rain poured. Cramps crept. Problems mounted.

The race report says we still qualify for the Milo Finals in December. Praise God. It was not just a successful marathon in terms of qualifying time. It was also a success for I had no major injuries. Only a cramping calf and a few blisters.

Now what?

In 2 months time, Nerissa and I will tie the knot on a church wedding. Before that, I still plan to lose some weight and power up for about 10 weeks, get a week break from running, then start with my Milo Finals training schedule.

Here's what I intend to do leading to the December 11 marathon:

10 Weeks for Strength Training, Aerobic Conditioning and Mileage Build Up
1 Week Wedding Break
8 Weeks Milo Finals Marathon Training

This week, I am still in post marathon recovery mode. Zero mileage last week. Zero again this week.

But I am lifting weights and already powering up in preparation for the next grueling marathon training schedule. I injured my right knee on the first marathon and I injured it again while training for my second marathon. On my third marathon, the strength training sessions helped me a lot to be able to conquer the long runs without bothering my knee so much.

The stronger hamstrings and quads eased the burden on my knees on long distance uphills run to Tagaytay City. I firmly believe that injury prevention starts with strengthening and preparing our muscles and body parts for the work load we intend to accomplish. I am sticking to this same principle and I will continue with my strength training sessions before I formally start with another marathon training. Here's my ten week strength training schedule from August 2 to October 7, 2011.

My 10-Week Strength Training Schedule
Table Last Edited October 5, 1:15PM

Week #	Monday	Tuesday	Wednesday	Thursday	Friday
1		~~Chest 'n Back~~	~~Arms~~	~~Chest 'n Back~~
2	~~Arms~~	~~Chest 'n Back~~	~~Arms~~	~~Chest 'n Back~~	~~Legs~~
3	~~Arms~~	~~Chest 'n Back~~	~~Legs~~	~~Chest 'n Back~~	~~Legs~~
4	~~Arms~~	~~Chest 'n Back~~	~~Legs~~	~~Chest 'n Back~~	Legs
5	~~Arms~~	~~Chest 'n Back~~	Legs	~~Chest 'n Back~~	~~Legs~~
6	~~Arms~~	~~Chest 'n Back~~	~~Legs~~	~~Chest 'n Back~~	~~Legs~~
7	~~Arms~~	~~Chest 'n Back~~	~~Legs~~	~~Chest 'n Back~~	~~Legs~~
8	~~Arms~~	~~Chest 'n Back~~	~~Legs~~	~~Chest 'n Back~~	~~Legs~~
9	~~Arms~~	~~Chest 'n Back~~	Legs	~~Chest 'n Back~~	~~Legs~~
10	~~Arms~~	~~Chest 'n Back~~	~~Legs~~	Chest 'n Back	Legs

All the best and may our God help us all.

Season 3: The Finals

2011-08-11T15:27:00.005+08:00

Original image from http://openguys.org/films/

Introduction

We started running with the Pandesal Runner Adventures. Then we followed it up with Season 2: The Road to Boston. In season 2, my second year of running, I was not able to achieve my goals and only managed to finish the Milo Eliminations in 2010 in 5+ hours.

Now we bring the adventure-type blogging style back with a whole new season -- The Road to the Milo Finals. I aim to rebound from the miseries of season 2 and hopes to come back much stronger this year en route to a ticket to the Milo Finals this December 2011.

So lay back, relax and let me take you again to my running world of miseries, hard works and determination as we continue with the 3rd year of Pandesal Runner Adventures.

CHAPTER 1. Running Again in 2011

1.1 Bawas Timbang
1.2 Unang 10-Miler Run ng 2011
1.3 2011 Training Log: Week #8
1.4 2011 Training Log: Goals for the Month of March
1.5 Globe Run for Home 2011
1.6 2011 Training Log: Week #10
1.7 A Discovery of the Obvious
1.8 Globe 10Km Race - 10th Place
1.9 Gunning for a New 10Km PR
1.10 Run with the Masters
1.11 5-Week Half Marathon Training
1.12 Forecasting My Half Marathon Finish Time
1.13 Greentenial Half Marathon Race Recap

CHAPTER 2. Milo Marathon - Manila Elimination Leg

2.1 9 Weeks to Milo Marathon 2011
2.2 Week One of 9 Weeks to Milo
2.3 Week Two of 9 Weeks to Milo
2.4 Week Three of 9 Weeks to Milo
2.5 Week Four of 9 Weeks to Milo
2.6 Week Five of 9 Weeks to Milo
2.7 Week Seven of 9 Weeks to Milo
2.8 Week Eight of 9 Weeks to Milo
2.9 I Know You Want Me - My Milo Marathon Excitement
2.10 35th Milo Marathon - I Qualified
2.11 A Fool's Milo Marathon Journey
2.12 A Fool's Finish

CHAPTER 3. Road to the Milo Finals

3.1 Power Up - A Ten Week Strength Training Program
3.2 Fun Park Runs and Time Trials
3.3 Building Up Mileage - Easy and Long Runs Training Schedule
3.4 Ripped to the Core
3.5 Marathon Race Sims
3.6 Yasso Intensity Training
3.7 Running Longer - The Marathon Endurance Training Runs
3.8 Anaerobic Boxing Training

Milo Marathon - A Fool's Finish

2011-08-05T18:44:00.000+08:00

[In case you missed it.. Here's a link to the first part.]

Milo Marathon Route 2011

After my self-imposed mandatory break, I found my second wind. I had a great time running the long stretch of Kalayaan flyover going to The Fort. There I found a few marathoners to talk and chat with as we tackle the flyover and the hills of Taguig City. One was a first timer, and the other two were like experienced buddies. It is a lot better to run with a company than to run alone. As I told the three guys, all of whom I have not met before the race, "Apat na tayong tulong-tulong.. pag nde pa tayo nag-qualify!" Who would understand what you feel and what you are going through? Your fellow runners going the exact same conditions like you do, right? Just to go and try to tackle each step of the way with someone beside you makes you a lot stronger. (The Milo marathon handbook explicitly states that fact: You have a higher chance of completing the distance with a race buddy.) And with a thousand strong runners fighting the same fight, there are a lot of friends to win out there. To encourage. And to be encouraged.

Taguig City

Unfortunately, I fell behind that pack of four when my knee support unfastened. It was all wet and heavy. The constant movement from my legs and the accumulated amount of water made the knee support unable to hold together. Its locking system failed often along the route. If I fasten it tighter, my legs could not breathe. I fasten it loose and it does not hold for long. I could have thrown it away somewhere in Taguig for all of my frustrations with it. Only the fact that I paid a thousand pesos for it last year and that I wore it as a precautionary measure to help ease the pain on my right knee (I suspect an ITB syndrome) prevented me from doing so.

The newbie marathoner among the three waited for me and simply said the other two runners were running much faster than his preferred pace. I ran with him for about a kilometer until he slowed down. I know that the long distance is now getting into him, slowing him more and more the farther he goes. I know that I will have that same pull later on. We runners all experience that. It caught up with him at the 26th kilometer, it has already started to catch up with me before the 21st. It is the arms of the long marathon route extending, grabbing and pulling down your ankles and feet. It drags you down. Somewhere along that route, it eventually teams up with the wind blowing mildly on your ears. Where your mind and spirit says 'Run', the wind soothes your soul and serenades you to slow down and rest. It's much like the slow Sunday songs playing on radios intending to relax your soul all day long after six tiring days. When you've been running for more than 2 hours, it becomes so natural to fall prey to these invisible forces. The marathon is not just a grueling physical test. On the latter stages, it exposes the deepest desires of your mind and spirit (things that aren't visible to the eyes) -- how much are you willing to give for your cause?

Makati City

The second wind I got after my banana and chocolate break did not last long. Going down the Kalayaan flyover to Makati, my fifth flyover climb so far on this marathon route, I rushed down with a mild pain on my calf. The cramps crept up again on my poor tired right calf. It has cramped for the past few weeks during my runs. And race day is no exception. When problems start to appear, they tend to pour on you like rain (and in this year's Milo's case, like storm).

After chasing a few marathoners ahead of me, they now start to catch up leave me behind. Worse yet, I kept on pulling my underwear down. The left crotch up around the leg area just below the left butt got chafed. How come these problems were not published on the Milo runner's manual? (That's not a rant, that's a joke. Hehehe.)

I figured the race now shifts to individual toughness. At the last ten kilometers of the marathon, the battle becomes personal. It turns into a battle within. Do you stop now when you feel all the pains in your toes, feet, calves, legs, lower back, shoulders, neck and arms? Everything seems to hurt now. Do you push through? Or do you stop? How tough are you? What is your spirit made of? Brittle spirits start to crawl under the heat and all the pains. Tougher ones tend to face the hurdles head on.

As for me, I stopped at the end of the long hydration table. Drank a few cups of cold water served generously along the 32nd kilometer and pulled off another plastic from my running shorts. Nerissa prepared a small zipped plastic container filled with Omega pain killer ointment. I put all of the ointment on my right calf and gently massaged the poor cramping muscles. Time check: 2:40 hours. I still have one full hour to qualify. I thought 3:39 hours will be sweet enough for me at this stage of the race. Time to get going.

Pasay City

I reached Makati Avenue and later on passed by Pasong Tamo and continued at my tired pace to the LRT station in Taft Avenue. I am so tired now and even though I felt like running at a 5:00 minute pace, my running watch indicated otherwise. I am now in danger of missing the 3:45 qualifying time if I continue at this slow and tired 6:00++ minutes per kilometer. Against the wishes and pleads of my energy-depleted body, I tried to run a bit faster.

Time check: I have covered 35kilometers already, I need to run the last 7 kilometers in 42 minutes. I already threw away the hopes of a 3:39 finish, if I can do it in 3:45 then it will be good enough and in no way would that be any less sweeter.

But when will this run ever going to end? Computations and different methods of calculations all lead to the same conclusion - any unnecessary stop at this point means I do not qualify to the Finals in December. The pull of the road right on my ankles and the whisper of the wind in my ears to stop for a while and rest doubly intensified. If I go all out and still fail to qualify, would it not be nicer to just take it slow and walk a while until my lungs and legs have recuperated? Anyway Milo marathon will still be here next year waiting for me, right?

It's definitely nice. But it's not what I'm here for. Milo will be back sure but my heart won't be able to take another golden opportunity to slip away. I have already been a victim of depression -- once failing to qualify after long weeks of training and running. I can endure the physical pain of perhaps another 7 kilometers more. But I just cannot endure another year of rejection. At least not without a fight. Not without giving it my best effort yet. Not by surrendering to the calls of my weakened body. I am not going to quit now.

Manila City

Turning right to Roxas Boulevard coming from Sen. Gil Puyat Avenue, I got mixed emotions. I am happy that I have reached Roxas at last. Though I really am troubled for I feel like I have nothing to offer anymore. I am losing it already. The burning hopes of finishing this marathon wanes from a fiery torch to a burning flame to a dying candle. But I kept on running. No more inspirational talk from within, the body is weakened, the spirit is waning, my not-so-hopeful eyes are all on the splashes of water on the never ending road instead of the bright lights up ahead.

Then a fellow runner asked how many more kilometers to go? "Nakakapagod nu? Ilan pa?" I replied that there are still about 4 kilometers more to go. Maybe 5. He also rhetorically asked "Ang layo pala nu?" I just nodded and remarked that after the left turn to Sotto Road we will be on our way back to SM Mall of Asia for the finish line.

At Vicente Sotto Road, I found myself dying for water. The rain has temporarily stopped and I also took the time to rest a bit and stretch my almost lifeless arms. Time check: 3:20 hours. If I can somehow run at 6:00 minutes per kilometer, then I can still make it. Only 4 kilometers separate me from my Milo qualifying dreams. Hang on Jayson! 3:45 hours is still manageable.

The next two kilometers after that hydration stop felt quite amazing. Somehow, someway, I managed to still run as fast as I could to meet the 21K runners also approaching MOA for their last few kilometers. The mood turned festive from lonely, from despairing to hopeful, from lifelessness and dullness to activity and colors. It was my dream that is still pushing me to fight despite the fatigue and the pains. And now that a lot more runners are running for the same Finish Line, I feel rejuvenated.

Finish Line

Then the half marathoners turned right but we were instructed to still run along Macapagal. The separation hurt my cause. Activity and festivity were taken away and once again, I find myself complaining of exhaustion. That hopeless question popped up again in my head "When will this run ever going to end?"

Thankfully, we turned right going to MOA complex. I just passed by the KM 40 marker and I still have 13 minutes and 2+ kilometers to go. There is still hope if I can just hang on some more.

Inside MOA complex, I still have 7 minutes but I still haven't found KM 41. Maybe I wont make it after all.

Turning left before the Seaside Boulevard where all these run started and ends, precious 5 minutes are still left for me to reach the finish line and qualify. There is no time to rest. Push. Push. push. But I really have nothing more to push.

Last turn and Seaside Boulevard at last. 3 more minutes. The clock at the arc reads 3:42:xx but I am still about 500 meters away from it. My mind suddenly became clear. All these years of running, mostly for that hope of a Milo marathon qualifying time, now hangs on the last 2 or so minutes of that huge digital Timex atop the finish arc and on the stretch of the last 500 meters of asphalt road that I still need to run. This is the moment of truth. That inexplicable moment that I will cherish in my thoughts for all of my life.

At the final straight of the route, my Milo marathon journey unfolds. I locked my eyes on the timer and summoned all that I have into one final push to the finish.

200 meters.. 3:43.. Oh no. Will it slip away?

100 meters.. 3:44.. It is definitely slipping away..Will I make it?

10 meters.. 3:44:30 cameramen shouting to me "Go Kaya pa 3:45 yan!"

Finished at Last. Knee support already falling..

Finish at last.. 3:44:37.. by the skin of my teeth.. I made it.. Yehey!!!!! Isn't it funny how the finish line separated two different runners in me? The one just about to cross it is very energetic unleashing all his reserves to finally reach that coveted line. Yet the other one who just crossed the line is all wasted and tired with nothing left but his dreams finally realized.

With my Alpha 1 Brothers

Building Champions in Life!