When I Started Running

I grew up seeing my father jogging as his morning routine. My father pushed us to take up sports, and when my brothers and I took up Karate years back, jogging was always part of the training regimen.

I started training in earnest in 2009. Races then were few and far between – maybe once every 2 months. I focused on 10K races primarily because I felt it was the best balance of speed and endurance. I started with times of 1:15 and worked my way down to my current PR of 51:30 which I achieved just this year at the 2012 SCB HK Race. Running a sub-50 minute 10K race is still a goal I chase. 

I am passionate about running. I have several running goals I still want to achieve. On the flipside, I am willing to share the little I know with newbies to take it to the next level.

Run Long. Run Strong!

Training Log:

Friday Program: 4x2K 

Actual: 2.5 x 2K, I pooped out on the 3rd interval. Although I punctuated the run with a 1:28 400 meter run.

How Can I Improve My 10K / 21K time?

My Ten Tips To Improve PR for runners with 10K times of 1:10-1:30 and 21K times of 2:30 – 3:00 who wish to break sub-60 in their 10K and achieve low 2hours (ie 2:05 – 2:15) times.

1. Allot at least 3-4 training days a week. Running once a week won’t cut it.

2. Faster time requires faster leg speed. This can only be done by doing Interval training and Tempo runs.

3. Develop endurance. The secret to endurance are stronger legs achieved only thru Long Runs and Hill training punctuated with Tempo Runs.

4. Proper form is necessary to achieve good times, prevent injury, achieve sustainability. Get someone to teach you running form, breathing, cadence, and arm swing.

5. Switch to mid-foot or forefoot strike for less injury and faster times. A very debatable issue because a lot of record breaking elite runners are heel strikers. However, a lot of key champions are mid-food/forefoot strikers: Gabresellasie, Paula Ratcliffe, and Ryan Hall. A Harvard Study of 4000 runners state that regardless of the way a runner’s foot strikes – injuries are incurred by both groups, however injuries occurred twice as much from heel strikers. I submit faster times for forefoot/midfoot strikers based on the fact the sprinters use forefoot/midfoot.

6. Follow a running program that culminates in a specific Race. It can be a 1-month, 2-month, 3-month or 6-month program. Example a 3month 21K program starting in march culminating in a race on June 1. Focus on a Race as the culmination of your training to keep you motivated.

7. Understand what Pace is all about: Race Pace, 5K-10K Pace, Sprint Pace, Long Run Pace, Tempo run pace, Easy run pace.

8. Understand the concept and importance of Recovery, Tapering, Diet & Nutrition, Supplements. Listen to your body relative to your age and fitness level.

9. Read running magazines and books to quicken learning curve.

10. Have a race strategy. What will be your initial pace? What will be your split strategy (negative or positive split)? What is your water station strategy? Food intake strategy? Shoes and lubricants?

Run Long. Run Strong!

Running Shoes : Best Ones I Would Like to Buy

I currently have a NB 890 and a Brooks Trance. I use the 890 for 10K races and my speed work. I use the Brooks for my 21K races and my long runs. I am good for 1 to 2 more shoes. I train 3-4 times a week. I need a training stability shoe for my daily training runs. I want to save the 890 and Trance for races. The shoes in my radar are:

1. NB890 – color SULFUR – this is not available locally and did not see it in Singapore nor in HK.

2. NB 1080 v2 – Saw this in HK. Great color combination.

3. GT-2170 – I have always wanted an Asics but it is so expensive.

4. K-Swiss Kwicky Blade – although not really a tough training shoe – more like a good racing shoe for 10K, I have always wanted this Kwicky blade for its looks. Feedback has been good.

Run Long. Run Strong!

Training for Clark Animo Run on Mar 11

Training for Clark Animo Run scheduled Mar. 11.

I am using a Sub 2 hour Training program provided by Coach Tristan. Schedule for the week as follows:

Feb13 (Mon): Off day; Feb 14 (Tue): 60 easy; Feb 15(Wed): 12K; Feb 16 (Thu) 45 easy; Feb 17 (Fri) Rest;  Feb 18 (Sat) 4x2K;  Feb 19 (Sun) 2hour Long Run

Got off to a good start this week. Was able to do 60 Minutes EZ.

2012 SCB HK Race Images

HK Race Images from race packet pick-up until race day!

Just Arrived in HK to Pick up Race Packs!

Entrance in Victoria Park for Race Packs

Lining Up

Got it!

Race Pack Contents!

2012 HK SCB Medal

Race Day!

Post Race Finishers!

10 Best Things About the 2012 SCB Hongkong Marathon

Tulio Brothers At The Nike Booth

We enjoyed immensely our race in the 2012 SCB Hongkong Marathon last Feb 5, 2012. All three brothers joined in the 10K race. Race times are: RC & Gary: 51:54, Jovy: 1:05.

10 Best things about this race are:

1. Smooth and orderly pick-up of race packets at Victoria Park.
2. Complete and professional race guideline booklet.
3. 70K fun-filled race participants.
4. Awesome race 10K race course at the flyover!
5. Kicker uphill turn just before the finish line!
6. Nice “carpeted” finish full lights at the finish of the race.
7. Post-race give-away: Water, isotonic drink and banana. Cool!
8. Available Water Stations at the Finishing Area.
9. Awesome Baguio-weather!
10. Awesome news coverage in the South China Paper the next day!

Uploading race pics in the next post.

Run Long! Run Strong!