I got to Ultra at about 6:30am. The sun was shining already and I was thinking if I can take the heat. I was estimating an hour and 15 minutes for the run. I told myself I will not run this late again and have to stand up when my alarm goes off instead of pressing snooze 3 times.
Actual time is 1 hr 10 minutes. Roughly 7 minutes / km.
I wanted a hard kick in the last kilometer but settled for the last 400 meters instead. Its a start.
My right heel hurts. I am still thinking of getting it checked. I am worried it might affect me on Sunday’s race. I definitely have to warm-up well before the race.
That’s my time for today’s 5K paced run. Target was sub 25 mins. I was doing well on the first 2 laps but started losing 2 secs per lap after. I still think my psyche works well with going out strong in the first half of training and races then coast along on the 2nd half.
I can’t seem to push hard or even kick at the end.
The Ateneo 10K is looming as a hard target for a sub 50. I may have to contend myself with a 53.
I have to be strict in my training this week, sleep and rest well.
I arrived at ultra 6am. It was going to be a sunny day. I was supposed to do my interval training yesterday but I got rained out and had to switch the 30 minute run yesterday at the gymn. Today, its all about interval training. Target for today’s run is 5×1K with a 60 – 90 sec rest targetting 4:45 to 4:50 per kilometer.
Today was a special day for me. It was my first time back at the Ultra to do an interval run. My set for the day was a 3 x 2K targeting 9min 50 sec per 2K.
Its been about 1 month since I last ran at Ultra and I do miss the energy and the people inside the stadium. I always get a kick being a part of an athletic group and running in Ultra does that for me.
I got in about 6:30am. It was a special day indeed as i saw several handicapped runners and “biker’s” training. In fact, there were a couple of blind runners also. The blind runners had a “leash” tied to their trainer as they ran. I gave the trainer a thumbs up as I ran beside him in my warm up run.
I got a bit emotional as I overheard the blind runner say — after a strong run – “ang sarap”. Man, I can only imagine the exhiliration he felt being free for a few precious seconds.
Anyway, after my 3 lap warm-up, I game my old body the push. My times as follows:
- 1st 2k – 9.43
- Rest 2 minutes
- 2nd 2k – Quit at 600m and finished the 2k walking
- Rest 2 minutes
- 3rd 2k – 12.52
I went too fast in my 1st 2k and spent all my energy which affected my 2nd and 3rd run. It was not so bad considering the lay-off and the bad vices that went with it.
One thing I figured though is that it is better to run in the track our outside vs a treadmill since your leg does the actual pumping. In the treadmill, it seems the legs don’t really do the pumping action.
I will adjust my treadmill training by putting an incline to simulate the effort.
Well its rest day tomorrow. Will await what my Online coach says about my run.
I am Day 1 on my 10K Training Program again. I am using the Sub-50min Time-To-Run training plan which starts out with a 60-70 min easy run.
I did my run in the treadmill of my gymn during my lunch break. So far so good — my ankle felt really strong. I did 60 minutes keeping a strict 180 bpm on my cadence. I had 5 minute cool down after the run.
Tomorrow, my schedule is an easy 30 minute run. I plan to do this in my gymn again and lift weights after. I have stopped my smoking today and I am pretty excited on my Wednesday run which is a 3 x 2K targeting 9min and 50sec.
Whenever I come across an article or a blog that talks about the aches and pains of runners with injuries, I immediately dismiss them as not having warmed up enough or having the wrong form.
After suffering from my own injury and not having to run for a month, I now understand how these runners feel.
First is feeling sad and forlorn because of the inability to run. If you are a runner – you will surely know what I mean. Injured runners will still do one more run to the detriment of the injury and find out that rest is really needed.
Second the downside of getting fat and surrendering to the lure of vices. Not having to get up early in the morning, the invite to join a drink with the tropa becomes all too tempting.
Third, its never the same again. You feel a small ache from the same injury — I don’t know if this is sometimes “guni-guni” but it becomes part of the run and makes you more cautious.
I know have a lot more respect for those coming back from an injury. Mabuhay kayo!
After reading the recent post of The Bald Runner, I decided to Bing (new search engine) Arthur Lydiard. I was able to locate a 45 page article on his sytem complete with a sample 10K training program.
I am intigued by the program and would want to try it out but for now I am already using the Time-To-Run program after shifting from another one at that. I have decided to just finish my target this year of finishing 20 races then in the last quarter of the year try out the Arthur Lydiard System. My goals next year is to reach 46 mins in my 10K in the first sem then start training for half a dozen half marathons.
After 3 weeks with 6 sessions of rehab in MegaClinic in Megamall, I have finally started running again. I am taking up the Time-to-Run program again with a 3×2K last Sunday at the UP oval. After 3 weeks of no running my conditioning was really bad. The first 2K was not bad at 10mins 30 secs but the second was at 13 minutes and the third at 15 mins!
I rested yesterday after my anaerobic workout in UP. Today, I will be visiting ULTRA for a 1hr 45 minute long run. I will try to make it a “pleasant hard long run”. I brought a waist strap to support my lower back for the run. Will just try and see how it goes later.
Offhand, my ankle still has some pain but I want to run through the pain and see if it gets better. After 3 weeks of getting electricity, I don’t think the runs can do any worse.
I plan to race again probably in July after 3 solid weeks of training.
I came across this site The Negros Chronicle featuring their new track oval. I am featuring this after just recently seeing the Marikina track oval when I registered for the Takbo Para sa Kabataang Marikeno race. I was duly impressed with the Marikina Oval. As an avid runner both on the road and on track, knowing we have such facilities makes one proud. And travel becomes doubly sweet if there is an opportunity to travel to these areas and actually run in them!
From the impressive picture above, the local runners there must be giddy with joy. Congratulations Negros Oriental for having such a wonderful facility.
Posted by runmanila 
Posted by runmanila 
Posted by runmanila 
