Wednesday January 23, 2008
Coach informed me that today would be a 1:10hr training run. I still can't believe it that I can run more than 60minutes. :) Everytime I would near 60minutes I would always smile and take off really fast fueled just by my sheer excitement of running longer than the usual. I took my usual route before I got injured. Home-Osmeña-Buendia-Macapagal-VitoCruz-Home. I managed to do a bit over 13km and it sure did make me want more.
Thursday January 24, 2009
Surprise! Surprise!
Coach's SMS last night:
Ben, eto workout mo:
400m, 200m active recovery
600m, 400m active recovery
1600m, 600m active recovery
2 sets lang. bat gising ka pa? matulog ka na!
So here's what happened.....
1st set:
1:10.2 400m
2:03 600m
6:25 1600m
2nd set:
6:22 1600m
2:01 600m
1:15 400m
I guess I still need a lot of work on my endurance training so that I can get that 5minute miler.
But one thing I noticed with all this additional training load and longer interval training distance..... Once I am able to do the longer distances 600's, 800's and the recently added 1600'..... The 400's and 300's doesn't scare me anymore. (laughing) But really, it does have a lot of psychological effect once I accomplish the greater feat. hehehe
Tomorrow's going to be just a 45minute very light jog session. My glutes and hamstring still hurt. :) Now I'm off to get some ZZZZzzzzzzzzzzzzzzzzzzzzzz
Thursday, January 24, 2008
Tuesday, January 22, 2008
Full Swing Training.....
Sunday January 20, 2008
Just before the sun was about to rise, met up with Joms(h@ppyFeet) at the corner of Buendia and Macapagal Ave.
Training for the day......... Long Slow Distance (LSD).
Duration........ 1:30hrs
The route that I had planned was simple. 1 loop along the whole Macapagal Ave(11km) stretch then add another loop at the bayside of SM Mall of Asia(7km++).
We headed out on a relatively easy pace...... Flashes of the Metro Manila Milo Eliminations last year was all that I can remember. I miss the beauty of having a training partner with you on an LSD day. Before we know it 53mins and 10kms had already passed.
The next 30 minutes part was the heavy and faster pace part...... well..... let's skip the details of that part. The important thing is that we finished the whole workout with tons of stories and laughter along the way. We may have skipped Subic Marathon 2008, but hey! We had fun.
Tuesday January 22, 2008
I woke up early today. Had the usual stuff prepared and just before I head out for my usual 30minute bike ride to the track. It RAINED!
Coach arrived as I was doing my first warm-up lap. He uttered "5 laps".
hmmmmmmm.......... I wonder why 5 laps only????? I was getting nervous since it was 2 and a half short of my usual warm-up routine. Drills came and I was still clueless of my workout for the day..........
I couldn't take it any more......
" uhummmmm! "
"coach! ano tayo ngayon??????"
he answered......
"1000m"
By this time, my jaw dropped, my lungs collapsed, and my b@lls shrunk in fear!
"tsk tsk tsk...... Me and my big mouth!"
Ok, don't panic... it's just 10 100's, 5 200's or 2 1/2 400's........ I can do this. Just remember to take the first lap relaxed, whisk through the second lap and just (gulp!) hold on for the last 200. "Right..... Right..... I can do this!"
Then the arithmetic kicked in....... 1:30 1st lap, 1:30 2nd lap, and 0:45 last 200. Since this was my target time for my race pace. I knew that I had to step it up a notch for my workout. But I know that I can't hold on to a 3:30 pace for too long.
Coach Jo:
"Set...."
"Go!"
1st lap:
Arm swing, check!
Stride length, check!
Stride rate, check!
2nd lap:
"When is it going to end????????"
after 200m
"last 400! last 400! last 400!"
Last 200m
(blank)
(blank)
Last 100m
(BLACK) (eyes closed already)
This went on for 5 reps with 600m active recovery jog. While doing this jog I was just looking up the sky and appreciating it's already blue color........... Truth is, I was just trying to avoid looking down and puking. :)
After that workout, I can say 1000's are really hard but it sure is satisfying finishing and hitting your target time. I just hope I can hold on to the pace on race day.
Just before the sun was about to rise, met up with Joms(h@ppyFeet) at the corner of Buendia and Macapagal Ave.
Training for the day......... Long Slow Distance (LSD).
Duration........ 1:30hrs
The route that I had planned was simple. 1 loop along the whole Macapagal Ave(11km) stretch then add another loop at the bayside of SM Mall of Asia(7km++).
We headed out on a relatively easy pace...... Flashes of the Metro Manila Milo Eliminations last year was all that I can remember. I miss the beauty of having a training partner with you on an LSD day. Before we know it 53mins and 10kms had already passed.
The next 30 minutes part was the heavy and faster pace part...... well..... let's skip the details of that part. The important thing is that we finished the whole workout with tons of stories and laughter along the way. We may have skipped Subic Marathon 2008, but hey! We had fun.
Tuesday January 22, 2008
I woke up early today. Had the usual stuff prepared and just before I head out for my usual 30minute bike ride to the track. It RAINED!
Coach arrived as I was doing my first warm-up lap. He uttered "5 laps".
hmmmmmmm.......... I wonder why 5 laps only????? I was getting nervous since it was 2 and a half short of my usual warm-up routine. Drills came and I was still clueless of my workout for the day..........
I couldn't take it any more......
" uhummmmm! "
"coach! ano tayo ngayon??????"
he answered......
"1000m"
By this time, my jaw dropped, my lungs collapsed, and my b@lls shrunk in fear!
"tsk tsk tsk...... Me and my big mouth!"
Ok, don't panic... it's just 10 100's, 5 200's or 2 1/2 400's........ I can do this. Just remember to take the first lap relaxed, whisk through the second lap and just (gulp!) hold on for the last 200. "Right..... Right..... I can do this!"
Then the arithmetic kicked in....... 1:30 1st lap, 1:30 2nd lap, and 0:45 last 200. Since this was my target time for my race pace. I knew that I had to step it up a notch for my workout. But I know that I can't hold on to a 3:30 pace for too long.
Coach Jo:
"Set...."
"Go!"
1st lap:
Arm swing, check!
Stride length, check!
Stride rate, check!
2nd lap:
"When is it going to end????????"
after 200m
"last 400! last 400! last 400!"
Last 200m
(blank)
(blank)
Last 100m
(BLACK) (eyes closed already)
This went on for 5 reps with 600m active recovery jog. While doing this jog I was just looking up the sky and appreciating it's already blue color........... Truth is, I was just trying to avoid looking down and puking. :)
After that workout, I can say 1000's are really hard but it sure is satisfying finishing and hitting your target time. I just hope I can hold on to the pace on race day.
Tuesday, January 15, 2008
Goodbye! Goodluck! PHILSPADA TEAM!
I have been training in Pasig Ultra Track for almost 3 months now. In those 12 weeks I have known the regular folks there.... Senior Citizens brisk walking while talking about politics, High School track teams doing their workouts along side with the usual UP and JRU track team. And there are the regular folks just wanting to stay fit or loose some weight.
Coincidentally the Philippine Sports Association for the Differently Abled (PHILSPADA) team started their training, for the South East Asian Games in Thailand, the same time as I did. They were my training day classmates. By 5am they are already at the usual hangout corner at the track, some still catching a snooze while others are just chatting while waiting for either Coach Buen or the light of the sky to arrive first. :) By the time I'm already doing my workouts they are just starting their warm-up routine. I'm not really sure how long they train but they do train twice a day. Once you are with them you won't even ask what their disabilities are.... You will only be amazed at their abilities.
Let me show you what our typical morning training looks like.....
note::: If by any chance you are from any other countries in the South East Asian Region (Thailand, Singapore, Vietnam, Laos, Malaysia......) ...... BE AFRAID.... BE VERY VERY AFRAID......
- That's Andy, our bet for the High Jump and Long Jump Event -
- New shoes! Care of the Philippine Sports Commision -
- The 3 coach, Trying to check if the thrower's chair can be modified for the athlete on the left -
- "parang building yan kid, di ka makakaabot sa 5th floor hanggat di ka dumaan sa madaming hagdan... easy lang at aabot ka rin sa mga pangarap mo"
- she's no athlete.... but she's there everyday supporting her husband (previous photo, guy on top left)-
-waiting for their turn, time trials-
-our 4x100m relay team, andrew, ryan, pacaldo, delbert-
-stretching before warm-up-
- Coach Joel-
- just another beautiful day, keeping the long jump sand box soft-
Today is their last training day. They will be leaving for Thailand tomorrow morning. Ok I have to admit..... I'm a bit sad that their going. But at the same time happy cause I know for a fact that these guys will be kicking some serious @ss on the track! :) GO TEAM PHILIPPINES!!!!
Oh and did I mention that the JRU team trains there... It just so happens that she's the head coach. :) Madam Elma Muros - the heptathlon queen. I managed to be thick-faced enough today to ask for a picture with her. She laughed at me and even directed the shot to be front lit. hahahahahaha
Coincidentally the Philippine Sports Association for the Differently Abled (PHILSPADA) team started their training, for the South East Asian Games in Thailand, the same time as I did. They were my training day classmates. By 5am they are already at the usual hangout corner at the track, some still catching a snooze while others are just chatting while waiting for either Coach Buen or the light of the sky to arrive first. :) By the time I'm already doing my workouts they are just starting their warm-up routine. I'm not really sure how long they train but they do train twice a day. Once you are with them you won't even ask what their disabilities are.... You will only be amazed at their abilities.
Let me show you what our typical morning training looks like.....
note::: If by any chance you are from any other countries in the South East Asian Region (Thailand, Singapore, Vietnam, Laos, Malaysia......) ...... BE AFRAID.... BE VERY VERY AFRAID......
- That's Andy, our bet for the High Jump and Long Jump Event -
- New shoes! Care of the Philippine Sports Commision -
- The 3 coach, Trying to check if the thrower's chair can be modified for the athlete on the left -
- "parang building yan kid, di ka makakaabot sa 5th floor hanggat di ka dumaan sa madaming hagdan... easy lang at aabot ka rin sa mga pangarap mo"
- she's no athlete.... but she's there everyday supporting her husband (previous photo, guy on top left)-
-waiting for their turn, time trials-
-our 4x100m relay team, andrew, ryan, pacaldo, delbert-
-stretching before warm-up-
- Coach Joel-
- just another beautiful day, keeping the long jump sand box soft-Today is their last training day. They will be leaving for Thailand tomorrow morning. Ok I have to admit..... I'm a bit sad that their going. But at the same time happy cause I know for a fact that these guys will be kicking some serious @ss on the track! :) GO TEAM PHILIPPINES!!!!
Oh and did I mention that the JRU team trains there... It just so happens that she's the head coach. :) Madam Elma Muros - the heptathlon queen. I managed to be thick-faced enough today to ask for a picture with her. She laughed at me and even directed the shot to be front lit. hahahahahaha
Sunday, January 13, 2008
Clark Marathon 2008
mY 4th FAILED attempt in breaking 20minutes in the 5km event.
The weather was perfect. Training was ok. Rest was also enough.
I guess it's just not my time yet. I guess I'm not ready enough.
Unofficial race time: 21:12.06
"The record will be broken, I just don't know when...." -haile gebraselasie
Will skip Subic on Sunday, and just prepare for the PSE BullRun on the 27th.
The weather was perfect. Training was ok. Rest was also enough.
I guess it's just not my time yet. I guess I'm not ready enough.
Unofficial race time: 21:12.06
"The record will be broken, I just don't know when...." -haile gebraselasie
Will skip Subic on Sunday, and just prepare for the PSE BullRun on the 27th.
Wednesday, January 9, 2008
New Year's Resolution
Ok so everyone's already made their list.... I hope I can accomplish the following:
1. Stick to my training plan. - no more extra training runs
2. Stay in bed and rest when there's a shin pain from a hard workout.
3. Up my current 40km weekly mileage.
4. Learn how to conquer that last 2km pain on every race.
5. Follow the 10% increment rule in training. :)
Goals for the year:
Get that sub 20minute 5km PR
Join and break my 40minute 10km PR
Do a 3:30 Marathon
1. Stick to my training plan. - no more extra training runs
2. Stay in bed and rest when there's a shin pain from a hard workout.
3. Up my current 40km weekly mileage.
4. Learn how to conquer that last 2km pain on every race.
5. Follow the 10% increment rule in training. :)
Goals for the year:
Get that sub 20minute 5km PR
Join and break my 40minute 10km PR
Do a 3:30 Marathon
Monday, December 31, 2007
Holiday Sins.......
Ok, so I cheated......
But I never denied the fact that I have a hard time loosing weight due to the fact that I like to munch on anything that I fancy. Let my new years entry post be a foody blog. Every time I would go home to the province I have always missed eating our province's famous Halo-Halo restaurant since it was located well....... a very near 20 miles (3 towns) away. What I didn't know was that the owner's only son expanded the family business downtown.
Take note: I only knew this fact 6 days ago. And since then I have long been like a prodigal son in his homecoming. Hurray! Hurray! Hurray!
Ok confession time........
I had 2 bowls today, 2 yesterday, 1 the other day, another bowl the day before that another, and another............. This thing is a major treat! Sorry to bash, but Chowking's, Razon's and Aristocrat's offering simply cannot compete. I'm not a good writer, I have a very limited vocabulary and I'm already lost for adjectives for this sinful treat.
DJC Halo-Halo is almost the same age as our family's restaurant 20++ good years in existence. They have started business in the town of Tiwi, Albay. And now 2nd generation owner John opened business inside the LandCo developed business district in downtown Legazpi City, Albay. For only 60 bucks, I guarantee that you can get a taste of heaven. :D
But I never denied the fact that I have a hard time loosing weight due to the fact that I like to munch on anything that I fancy. Let my new years entry post be a foody blog. Every time I would go home to the province I have always missed eating our province's famous Halo-Halo restaurant since it was located well....... a very near 20 miles (3 towns) away. What I didn't know was that the owner's only son expanded the family business downtown.
Take note: I only knew this fact 6 days ago. And since then I have long been like a prodigal son in his homecoming. Hurray! Hurray! Hurray!
Ok confession time........
I had 2 bowls today, 2 yesterday, 1 the other day, another bowl the day before that another, and another............. This thing is a major treat! Sorry to bash, but Chowking's, Razon's and Aristocrat's offering simply cannot compete. I'm not a good writer, I have a very limited vocabulary and I'm already lost for adjectives for this sinful treat.
DJC Halo-Halo is almost the same age as our family's restaurant 20++ good years in existence. They have started business in the town of Tiwi, Albay. And now 2nd generation owner John opened business inside the LandCo developed business district in downtown Legazpi City, Albay. For only 60 bucks, I guarantee that you can get a taste of heaven. :D
Tuesday, December 25, 2007
Merry Holidays!!!!!!
Christmas this year is truly wonderful this year.
Santa gave me a new pair of............. Legs! A stronger and healthier one. :)
Thanks Santa! Promise, I'll always be a good boy.
LSD days are here again......
I hope everyone's still training throughout the holiday season. I'm stuck in the province enjoying every single training day. The change in scenery and terrain definitely helps.
Happy Holidays everyone!
Santa gave me a new pair of............. Legs! A stronger and healthier one. :)
Thanks Santa! Promise, I'll always be a good boy.LSD days are here again......
I hope everyone's still training throughout the holiday season. I'm stuck in the province enjoying every single training day. The change in scenery and terrain definitely helps.
Happy Holidays everyone!
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