The pressure is on!

Coming in to the 4^th week of training - a weekend plan that I failed to follow, again! I am close to finding out that I might have underestimated the lead time to train for a Sub-2.

Week # / Date	Distance	Ave. Time / km	% Heart Rate Ave.	Est fin 21k
Barley/Nov.'13	21.35	0:05:36	?	1:59:43
TGT/Oct. 24	25k	0:06:20	90%	2:38:20
TGT/Oct. 31	21k	0:05:55	90%	2:04:15
1 / Aug. 23	16k	0:06:44	88%	2:21:24
2 / Aug. 29	16k	0:06:22	91%	2:13:42
3 / Sept. 5	19k	0:06:51	84%	2:23:51
4 / Sept.12	20k	0:06:25	89%	2:14:45
5 / Sept.19	21k	0:06:30	89%	2:16:30
6 / Sept.26	16k	0:06:15	90%	2:11:15
7 / Oct. 3	18k	0:06:15	90%	2:11:15
8 / Oct.10	20k	0:06:15	90%	2:11:15
9 / Oct. 17	21k	0:06:10	90%	2:09:30
10 / Oct. 24	25k	0:06:20	90%	2:13:00
11 / Oct.31	21k	0:05:55	90%	2:04:15
12 / Nov. 7	21k	0:05:50	90%	2:02:30
D-Day Nov 15	21k	0:05:45	90%	2:00:45

I found 2013’s New Balance 25k and Sante Barley’s 21k race data and plotted them in my training plan in the hope to get the same output.  Given that I have been cigarette-free for a long time now, and the lead time to prepare for it, I think I’m on the right track.  All that’s missing is an actual race sometime in October to serve as a pre-race conditioning.

From the highlighted boxes above, I find the remaining weeks training plan a bit hard to reach.  Which is good because this is exactly the right mind set I’m supposed to have for me to focus.  I just agreed to do a bike ride with Jek to Antipolo this weekend.  A ride on tired legs will be good conditioning as well.

Going in to week 5 of training, tonight I have a company bowling tournament to attend to.  Reliving my previous bowling employment engagement before, the events that will happen tonight will have some damaging effect on my training – beer and late night rest might probably cancel my morning weekday run tomorrow, that will make me do successive active days to make up for it – an injury in the making.  Now let’s see how this goes.

Week 3 Training – Sore hammy & getting a bit structure

I just did a 5k speed play this morning and as expected, turned out to be sore but satisfying.  I did manage to reach sub-30.  

I am doing a little reading again on different training plans.  I feel the need to do a structured approach on this coming in to week 4.  Although I have been doing LSD for the past 3 weekends, I feel it is not enough or am I just too eager to get back into shape?  

The eagerness helps a lot in making me get out of bed in the morning.  It also keeps me driven to do that extra push when I feel I should stop.  So far the sore hammy I have right now made me aware of my limits.  I will give this a rest tomorrow and do easy runs on the rest of the weekday runs just to be sure.

Week # / Date	Distance	Ave. Time	% Heart Rate Ave.
1 / Aug. 23	16k	6:44/km	88%
2 / Aug. 29	16k	6:22/km	91%
3 / Sept. 5	19k	6:51/km	84%
4 / Sept 12	21k (?)	7:00/km(?)	80%(?)

Going back to the running plans, I will do my LSD this weekend within the correct measure at 70-80 percent (as opposed to last LSD’s 84% average).  I will also look into giving that 10% increase in mileage.  Cross train on the bike at an easy stroll.

Let’s see how this goes.  #ontheroadtosub2

Back to Training – on the road to SUB-2

I finally signed up for a half marathon for the year – not just your usual 21k fun run, it’s the Pinoy Fitness Sub-2 Challenge on November 15.  What made me do this?  It’s the challenge that I already did Sub-2 HM 2 years ago, without even aiming for it.  So basically I did it because of the training that I put in to it.

 

How soft did I become in the last 2 years?  How fast can I regain that running form?  Can I mix my race training with cycling?  Will this trigger my love of running, complement cycling and eventually jump to multisport?  These were the questions that made me decide to take the challenge.  And it cost me P1,350.00 to know the answer.

I am now going into my third week of training, and I still have 8 more weeks to go before the taper.  I will have to miss my birthday run – the New Balance run on November 8, because of this.

So far I’m doing okay in training.  I have logged 36km last week; this included 2 weekday 5k intervals, 1 10-miler moderate and a 10k recovery.  This week has been a good one with a couple of 5k intervals and I plan to do a 21k LSD on Saturday and probably a 5-10k recovery on Sunday – sorry, no-bike-weekend.

It’s also good to note that I haven’t had trouble waking up in the morning to do my runs.  I even wake up before the alarm!  Also no post run pains no matter how hard I run.  I guess all that cycling paid off after all.

On a side note, it seems that I can’t find my core and until now, trying to look for it.  I am currently running on brute leg power.  If I remember correctly, I used to run faster without that much effort.  That’s one thing I’m looking after.

Then again I don’t want to risk getting injured.  I love the feeling of worked-up muscles! But I still have a rest day plugged in to my schedule and supplements  to compensate.  As with the saying  “easy to bed, easy to rise” – it’s a  good way to live by.

Let’s see how this goes.  I'm so excited that I'm looking for a tune-up run some time October.  And so far this made me blog again.  I guess I’m really focused.

I'm back! Running my 4th Fit and Fun Buddy Run

Guess who is back into blogging?  Haha!  I don’t even know if I can even finish this. Let’s do this! (note - finished this after 3 days!)

Well I still run, as you can see in my Daily Mile run log for the past 12 months.  Yes, it has dwindled down a lot starting October, 2014 – to when I had the most toxic work schedule.  But still, not a week goes by that I don’t run.  I can say that I still have the runner in me.

My first run of 2015 was the Robinsons Supermarket Fit and Fun Buddy Run, held this July 5, 2015.  Unfortunately this year, my buddy is myself.  Haha!  As with every Fit and Fun it was a very calm and relaxed run.  Good weather from start to finish.  The race was a good one, a bit lacking on hydration stops.  I think I only saw around 3 of them?  Then again that's all I really needed.  

Loot was excellent!  It seems to be getting heavier every year.  Lots of useable stuffs in there.  Kudos to Robinsons Supermarket for being so generous.  Other races only have flyers and a few water bottles.  I guess organizers wanted to get more money than goods.

I managed to finish in less than an hour (Garmin time 53:43).  and up to now (July 24) official result haven’t been released yet.  Its good to know that I can still run a 1 hour 10k.  (update) Official race results says I finished 54:03.  Here are the results of the 5k and 10k.

I am considering doing a 21k this year.  Probably going to be the New Balance Run on November.  I haven't gone back to serious training though.  I might get into it this August.  

On the other saddle, I do bike a lot!  I just can’t find the right button to get data from Strava but I do have consistent weekend road rides – MOA and Antipolo routes, with a few Timberland trail rides with office friends.

 

Conquered Green Zone!

Oh, and I am happy to report that I am still (cigarette) smoke free and I’m planning to keep it that way!  But I still have my regular, occasional supply of smog from my run/bike sessions.

Aside from running and biking and nicotine-free lifestyle, I still find ways to keep the healthy living fire burning, if not make the flame bigger.  What better way to do that but with a clear perspective and a set of new gears!

1. New kicks – It was long overdue for me to replace my Saucony Virrata kicks.  I was already getting these pains during my run.  I was supposed to get the excellently hyped Saucony Kinvara 5 but I saw this irresistible offer for the Virrata 2.  And since I have no regrets for the first Virrata, I bought the updated one (and its green!) with a smile on my face! 
2. New trail bike – yes!  I mentioned above that I do trail rides and it is with my new

   

   
   

   Schwinn Moab 3 that I got from an irresistible deal from Betok Bicycles.  It’s a basic 29er currently fitted with 1x10 Deore drivetrain.  Its heavy.  Btw I bought it on the same day a year ago on January 31 as my road bike, what a coincidence!
3. New road bike – I wish…  It’s still the Revenio 2.0 with a few visual and mechanical improvements along with a new Selle SMP seat, again with a good deal from Betoks. I guess what’s new with this is that I can now climb Antipolo hills with ease.  Not fast, but I don’t have to stop and catch my breath anymore.
4. New Garmin – I replaced my Garmin FR10 this June 12 with a new Garmin FR15 with HR monitor.  Why?  I just wanted something new. Haha!  I am happy with its battery life.  Now I have incorporated HR training for my runs.  Less injury and I can manage to do both run and bike on weekends.  I feel the improvement on my endurance, and I am going to keep on doing the HR training.

So what’s next?  Aside from the need to do this blogging thing more often as it frees my mind from work stress, I will just keep on improving my run and bike routines.  Oh and I need to do some trails, Schwinn’s getting bored at home.

Cheers to more running and cycling!

1st run of 2015, Buddy run without a buddy!

Before changing the saddle