I started my day with the usual 345am alarm. Everything that I needed was already at the living room prepared the night before. Gloves check, helmet check, running shoes check, short nyorts check, and 2 bottles of Gatorade check!
I know I'm still recovering from my injury but today was a real treat for me. Coach JoAr sent me and SMS last Sunday declaring both Monday and Tuesday as an absolute rest day. (bummer!) no biking, no stairs, not even my elastic band workout isn't permitted. But then he again sent me an SMS yesterday saying that today will be a long run session. WTF!!!!!!! Just reading the SMS make me gulp in fear. I can honestly say that I shivered in fear at that exact moment.
How can I run for an hour, when I can't even run 2 laps at the track. He assured me of his decision and said that I should shrug off all my fears and learn to trust him.
I'm not sure if it was the fear or the excitement, probably both, that made me go really early today. I was at the track quarter before 5am. Did my warm up and stretch when Coach arrived. The route was simple, still packed with lots of hills and sweeping downhill sections. White Plains & Green Meadows was our little playground. I'm not that familiar with the location so I was just following along.
15 minutes had pass..... I can feel my tibial muscle slightly getting sore. But very manageable. Absolutely no pain nor limping on footstrike and push-off. Whew!!! By this time I'm not sure if I was sweating from the run or the intensity of just checking every detail of my run.
30 minutes..... It was the same. Still no pain and still pushing off harder and harder on the hills.
45 minutes...... The flat areas are visible! I'm growing more conscious on every strike. Even running on the flats are possible without pain! This must be a dream! It can't be true! It is! It is!
I can run!!!!!!!
Going back to the track, coach warned me of the steep hill just before the gate entrance. And that its going to be an all out sprint up. As if it was like changing gears on my bike. I did change my stride just before hitting the hill. Leaned just right for a good mid foot strike. Faster RPM with just a slight smaller stride. Just 30 meters before the top I felt my airway literally tightening as I almost drag myself to the top. Nausea, and the constant gagging reflex was hitting me again. I'm glad I made it! I'm glad it was real! This is definitely a sign of a good recovery training. Salamat coach!
Wednesday, November 14, 2007
Thursday, November 8, 2007
VR.......
I stumbled upon hitme's blog and noticed that no one seems to be doing the VR's anymore.... I thought all the while that everybody was still doing it but forgets to post or at least say hi to the other VR runners.
Well today, I did it again... This time I'm not pounding the metro roads, nor am I doing my usual almost suicidal counterflow runs through Makati and Kalayaan overpass.
I woke up at 3:45am, prepared my usual gear. Did my usual morning rituals.... 4:30am I'd be heading out on the street for a good 30 minute warm-up bike to Pasig.
Destination: Ultra Oval Track.
I would be at the track by around 5am and do my workout. The only thing that's new this time is that it takes more time for me to do my warm-up, stretching and cool-down this time. :) I'm now starting to be smart on my training and runs. No more unscheduled runs, nor the usual double suicidal long runs.... Well I still haven't done any so.... I guess I'm still craving for it. The only thing that didn't change is that I still end my VR at 7am. Does it count as a long run????? :D
How did you do your VR today???
Well today, I did it again... This time I'm not pounding the metro roads, nor am I doing my usual almost suicidal counterflow runs through Makati and Kalayaan overpass.
I woke up at 3:45am, prepared my usual gear. Did my usual morning rituals.... 4:30am I'd be heading out on the street for a good 30 minute warm-up bike to Pasig.
Destination: Ultra Oval Track.
I would be at the track by around 5am and do my workout. The only thing that's new this time is that it takes more time for me to do my warm-up, stretching and cool-down this time. :) I'm now starting to be smart on my training and runs. No more unscheduled runs, nor the usual double suicidal long runs.... Well I still haven't done any so.... I guess I'm still craving for it. The only thing that didn't change is that I still end my VR at 7am. Does it count as a long run????? :D
How did you do your VR today???
Wednesday, November 7, 2007
Pain Free Training
At long last!!!! Coach JoAr and I finally found the workout that works for my recovery. Pain free and cardio busting workouts that test my limitations.
Up-Hill and Stairs Training
I'm now on my second week of recovery/strength training. I still miss running for an extended period of time and distance. (insert dreaming scene here: LSD session) I just wish I could run flat out on the next race.
Up-Hill and Stairs Training
I'm now on my second week of recovery/strength training. I still miss running for an extended period of time and distance. (insert dreaming scene here: LSD session) I just wish I could run flat out on the next race.
Monday, November 5, 2007
Animo Run 2007
November 25, 2007
6:00AM
SM Mall Of Asia - IMAX Parking Area
Registration will be open until November 23, 2007 at the DLSU Sports Complex Lobby or you may visit their website at http://geocities.com/dlsurunningclub
This will be my next target 5km race. I hope to finish strong, pain-free and faster this time. :D
6:00AM
SM Mall Of Asia - IMAX Parking Area
Registration will be open until November 23, 2007 at the DLSU Sports Complex Lobby or you may visit their website at http://geocities.com/dlsurunningclub
This will be my next target 5km race. I hope to finish strong, pain-free and faster this time. :D
Monday, October 29, 2007
Hard Decisions.....
Last week, I had to prepare and make a very hard decision for myself. I have to skip a couple of long distance races.
NB Power Race
Singapore Marathon 2007
Subic Marathon 2008
Philippine Marathon 2008
If I was to join a long distance race It would have to be sometime near the mid of next year. For now I will be focusing more on the shorter distance races specially the 5km event. 10km might be reserved for December or January of next year.
I hope I am doing the right thing and that it'll be beneficial for the long term.
NB Power Race
Singapore Marathon 2007
Subic Marathon 2008
Philippine Marathon 2008
If I was to join a long distance race It would have to be sometime near the mid of next year. For now I will be focusing more on the shorter distance races specially the 5km event. 10km might be reserved for December or January of next year.
I hope I am doing the right thing and that it'll be beneficial for the long term.
Run for LOVE - Gawad Kalinga|Adidas Run
Therapy is great! Pain is really manageable even while running. I'm still doing my usual 20minute sessions. And still relying on my bike sessions for my cardio-workout. Came Saturday October 27, 2007, after almost 1 month of absolutely no racing and running. I decided to join a 5km race. This has been my goal for now. Do short distance training and short distance racing.
I know its still grueling since I will need to speed up for a shorter distance and speeding up is also detrimental to my recovery. But with a steady training, drill workouts (just started, see bottom for details) and some elastic band workouts. I think I can do this.
The race started 10 minutes after 6am. I came in just in time for a very short warm up and stretching session. And off the runners go! As usual I started way at the back of the whole 5km pack and eased my way up in the middle chase pack. After just the first corner. I came across a friend who's also a fast 800m runner Jo-Ar Alvadorez. He asked me if he could join in the 5km race. "Well, why not!" I answered. Having a fast runner with me will surely motivate me on the race.
Jo-Ar already knows my condition and he also noticed my shin wrap thingy! hehehe We exchanged stories while skilfully dodging and avoiding traffic along the route. After the 1st KM I noticed that I was still going fast and and faster and still can handle both the pain(nonexistent) and the cardio load.
about 500m from the turn-around point we noticed that the 1st runner was still not showing up on the other side of the route. Which means that they were running slower than the usual. We counted the runners heading back and stopped the count at 21 upon reaching the turn-around point. Whoah! This can't be true!?! I was running almost up front. Jo asked me if I can still handle the load and if I was willing to take some puking speed! hehehe The road-racer inside came alive and I just nodded to say yes!
We turned the second half of the race into a Fartlek session. Targeting one person up front at a time. And moving on to the next just after a very short down pace rest. I missed the feeling of going all out. And this first race surely gave me a taste of what I always want to do. Run Fast, Run Hard, and now may I add Run Smart. :)
I finished at 22:34 12th place overall all. Not bad for a first race. :)
DRILLS, DRILLS, DRILLS......
Today, I started training again. But now with the supervision of Jo. Goals needed to be adjusted and so does my expectations. I won't be doing super hard workouts, 400m repeats, and long runs. The Goal this time is to recover fast and recover well from my shin injury. My running form(specially my gait cycle) is also the priority in order to avoid re injuring myself.
Drill workout is the main event of the day. I never thought that there were that many drill exercises in running. It was enough to keep my heart rate at a constant thump-thump-thump! I hope I can keep up with all the new stuff I need to learn and master. It surely does make me look forward to the next session. :)
I know its still grueling since I will need to speed up for a shorter distance and speeding up is also detrimental to my recovery. But with a steady training, drill workouts (just started, see bottom for details) and some elastic band workouts. I think I can do this.
The race started 10 minutes after 6am. I came in just in time for a very short warm up and stretching session. And off the runners go! As usual I started way at the back of the whole 5km pack and eased my way up in the middle chase pack. After just the first corner. I came across a friend who's also a fast 800m runner Jo-Ar Alvadorez. He asked me if he could join in the 5km race. "Well, why not!" I answered. Having a fast runner with me will surely motivate me on the race.
Jo-Ar already knows my condition and he also noticed my shin wrap thingy! hehehe We exchanged stories while skilfully dodging and avoiding traffic along the route. After the 1st KM I noticed that I was still going fast and and faster and still can handle both the pain(nonexistent) and the cardio load.
about 500m from the turn-around point we noticed that the 1st runner was still not showing up on the other side of the route. Which means that they were running slower than the usual. We counted the runners heading back and stopped the count at 21 upon reaching the turn-around point. Whoah! This can't be true!?! I was running almost up front. Jo asked me if I can still handle the load and if I was willing to take some puking speed! hehehe The road-racer inside came alive and I just nodded to say yes!
We turned the second half of the race into a Fartlek session. Targeting one person up front at a time. And moving on to the next just after a very short down pace rest. I missed the feeling of going all out. And this first race surely gave me a taste of what I always want to do. Run Fast, Run Hard, and now may I add Run Smart. :)
I finished at 22:34 12th place overall all. Not bad for a first race. :)
DRILLS, DRILLS, DRILLS......
Today, I started training again. But now with the supervision of Jo. Goals needed to be adjusted and so does my expectations. I won't be doing super hard workouts, 400m repeats, and long runs. The Goal this time is to recover fast and recover well from my shin injury. My running form(specially my gait cycle) is also the priority in order to avoid re injuring myself.
Drill workout is the main event of the day. I never thought that there were that many drill exercises in running. It was enough to keep my heart rate at a constant thump-thump-thump! I hope I can keep up with all the new stuff I need to learn and master. It surely does make me look forward to the next session. :)
Tuesday, October 23, 2007
A Taste of Something Old & Something New....
Recovery is still slow, and I'm still loosing my sanity every day that pass without my training runs. I have skipped yet another race/event last Sunday and as much as I am very eager in participating in a race. I'm counting again money invested on therapy, I guess this is the only reason that is holding me back on doing anything crazy with my recovery.
Another week had pass without any training runs, Read this>>>> 0 miles. But I have logged about 100kms of bike sessions the whole week. I have to admit, biking is a totally different experience for me. I'm still perfecting my shifting timing and proper pacing(rpm). The only thing that makes me smile after each sessions is the feeling of my Heart Rate. And I still feel nauseous when I overdo it. :)
To spice things up and hopefully bring some smile and a lot of sweat I tried a new kind of training session today.
No, I didn't try to cross my neighbor's backyard. And NO, I didn't bonk doing a 30km++ LSD. I read in a triathlon training article that triathletes sometimes train back2back discipline sessions like, swim/run or bike/run. This kind of training is called a "brick" session.
I gave it a shot today, I did 1 hour of moderate intensity bike session and as if I went through a transition area(my apartment) I was back out in the metro again for another 20mins of light run. I didn't feel weird about the sudden change of activity but I noticed that I was running a bit more strict in my form. My back was practically straight the whole time. :) and each foot landing was checked and rechecked. The pain is still noticeable but very much manageable. And take note, I'm not on pain meds anymore. Yipeee!!!!!
My run route today took me back to were I started my training runs. that 20minute session was still the same. From my apartment, through Quirino Ave and then Roxas Ave ending at the Pedro Gil intersection. It's a lousy +- 2.5km route but hey! It's were I started and It's were I'm going to start my training again. :) I really don't like to overdo it, and so I am just planning on doing 2 more 20 minute sessions this week and hopefully join the 5km event this Saturday, if I'm still pain free.
Another week had pass without any training runs, Read this>>>> 0 miles. But I have logged about 100kms of bike sessions the whole week. I have to admit, biking is a totally different experience for me. I'm still perfecting my shifting timing and proper pacing(rpm). The only thing that makes me smile after each sessions is the feeling of my Heart Rate. And I still feel nauseous when I overdo it. :)
To spice things up and hopefully bring some smile and a lot of sweat I tried a new kind of training session today.
No, I didn't try to cross my neighbor's backyard. And NO, I didn't bonk doing a 30km++ LSD. I read in a triathlon training article that triathletes sometimes train back2back discipline sessions like, swim/run or bike/run. This kind of training is called a "brick" session.I gave it a shot today, I did 1 hour of moderate intensity bike session and as if I went through a transition area(my apartment) I was back out in the metro again for another 20mins of light run. I didn't feel weird about the sudden change of activity but I noticed that I was running a bit more strict in my form. My back was practically straight the whole time. :) and each foot landing was checked and rechecked. The pain is still noticeable but very much manageable. And take note, I'm not on pain meds anymore. Yipeee!!!!!
My run route today took me back to were I started my training runs. that 20minute session was still the same. From my apartment, through Quirino Ave and then Roxas Ave ending at the Pedro Gil intersection. It's a lousy +- 2.5km route but hey! It's were I started and It's were I'm going to start my training again. :) I really don't like to overdo it, and so I am just planning on doing 2 more 20 minute sessions this week and hopefully join the 5km event this Saturday, if I'm still pain free.
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