Jan 2012 races

Jan 8 – PSE Bullrun 10K (Break-in) – 9K at 47:41

Jan 15 – GO Natural 21K (LSD) – 14K at 1:26:58

Jan 22 – Subic Marathon 21K – gun for 1:25 at 15K mark

Jan 29 – No Speed Limit (LSD)

 

Run Long RUN STRONG

Easy Run 1:25

Our LSD for yesterday was a 75 minute easy. We changed to a more challenging 1:25 in 15K yesterday to see if we can do it at out current fitness level. My body was still aching from our 7x800s at Ultra timed at 3:40.

We ran in the Go Natural race of Runrio as bandits. Always better to feel the adrenaline of a race. We also drank our secret “elixir” 15 minutes before the race.

I was able to reach 14K at 1:27. Gary at a faster pace.

At home we discussed at length how to reach the 1:25 in 15K and came up with 28-29-28 every 5K.

Run Long RUN STRONG

2012 Race Plan

2012 Racing plan and goal

1. Race one 21K and one 10K each month
2. Race 4 provincial races for the year
3. Race 2 international races for the year
4. Hit sub50 for 10K
5. Beat my 21K PR 2:08
6. All out racing and training from January until June
7. Weight 150lbs by June 30

Run Long. Run Strong.

I look back at …

I look back at 2011 and rate it as a good running year for Runmanila.

 1.     I turned into a half-marathoner. From a serious 10K enthusiast I was able to transition to 21K running comfortably getting a personal best of 2:08 culminating in a 21K race in Singapore. I thank Coach Jeoffrey for giving me the training and most importantly the courage to step on the plate. I also acknowledge my running brother Gary whose strong steady pace I hang on to during these character-testing runs.

2.     I have encouraged others to run. I am very happy my brother has picked up running as I can now be able to join out of town and out of country races. I also believe I have inspired people in our community to take care of their health by testing the waters of running. As I write this, I now understand that you need to talk about it more to excite people about it and start running. And I will.

3.     Singapore Marathon. My dream of running in an international event became a reality when my brother started running also. I needed a running buddy and was too tentative to do it alone. And we did. It was a cramps-filled race but we loved every minute of it. We plan to prepare better and be back in 2014.

4.     Maturing as a runner. After a great program under Coach Jeoffrey, I am now more comfortable on the technical aspect of running and can make honest training plans. Of course, having a personal coach will get you there twice faster and twice more effectively.

5.     I raced a lot. I did not track my races this year. But I know I raced at least once every month. I plan to track my races this year. 

Happy New Year to All of Us

Run Strong. Run Long.

 

 

Getting Ready for SCMS 2011

Two more days and we are off to Singapore for the Standard Chartered Marathon. I will be running in the 21K with my brother. We will be staying at Marina Bay for the duration of our visit. Neat.

I plan to pack tomorrow night as I will still go to Tagaytay today for a planning session with our choir in the community. I have given some of my running clothes to the Laundry so I have my choice of clothes.

I plan to still do some weight training in a while at the Gym. It is my last day of weight training this week. I plan to get in some running time also. An easy 30.

I am on the fence to buy an RP Team Jacket in Market Market. It is an Accel Jacket that really looks great. It cost P1,800.

This race kicks of a regular writing routine. I already have a mifi so the internet connection should not be a problem anymore. The writing time is set upon waking.

Run Long. Run Strong.
Runmanila

Running a 21K Race

In order to run and finish a 21K Race, I recommend the following 10 tips:

1. You should have been running for at least 1 year.
2. Run six (6) 10K races in the course of this 1 year.
3. Your training should comprise running 3x a week – two intervals and 1 long run.
3. Your long run should start progress to 2 hours.
4. Finish 3 Long Runs lasting 2 hours
5. Invest in a Garmin. At this length, maintaining pace becomes key.
6. On race day, have a mini-target with your first 10K time about 10-15 minutes above your 10K PR.
7. On race day, approach it as just another long run. Objective is to finish.
8. Do not stop running until the 12K water station. From the 12K water station stop and take a pitstop of 30 seconds of walking while enjoying your water. Stop at every station from this point. Maximum is 1 minute walk.
9. Depending on what you eat at breakfast, you will feel hunger at Kilometer 15. If it is a runrio race, there will be bananas. if its not, bring something.
10. A 21K race is really an 18K race with the remaining 3K coming from your heart and mind.

10K Training

Warm-up 7 Laps
3 x 15 Ultra Stairs with 10min RI
2 x 1000m target 4:45 with 2mins RI

Its been raining the last 2 weeks. First time we see sunlight.

Early 10K Races

AIG Runners

This is an old picture as well taken probably in year 2006 when I first started racing. In the picture are AIG friends.

1st Camsur Race

Friends from SLCC Community Mike Mariano, John Bondoc and I joined the 1st Camsur Race last year Sep 25, 2010. All three of us joined the 10K category. Posting just now.

10K Finisher at 1st Camsur Race

Me, John and Mike at the Finish line in 1st Camsur Race

John, Me and Mike in front of the Race Course Map

Solo Shot in front of 1st Camsur 10K Race Map

RunUnited 10K Race

Getting my Finisher's Lootbag

This is an old pic but am posting it for posterity. I am at the Finisher’s Tent claiming my freebie lootbag after finishing the 10K category.