Session: speed endurance
Warm up: 3 laps followed by stretching and specific warm-up/drills
Workout: 45 minutes continues running at 80-85% (3:30-3:18 per lap)
Weather: with drizzle
Cool down: Stretching
Tuesday, December 9, 2008
Thursday, December 4, 2008
Singapore Marathon 08
To the Pinoy Runners at the Standard Chartered Singapore Marathon 2008
May you have a great run, free from injury and a wonderful exprience in Singapore.
God bless you!
Wednesday, December 3, 2008
2nd Speed Training Session at ULTRA
It was our 2nd session of speed training with the Team BaldRunner last Tuesday, December 02. Swthrt and I arrived at the ULTRA oval track at around 5:30pm. This time it was harder to find a parking space because the Nike Running Clinic headed by Coach Rio de la Cruz was jointly held. Coach Captain Espejo handed me a piece of paper. This will serve as my guide whenever I will be given a workout assignment. It was the result of my diagnostic run last Friday. This time we met new runners who will also be training with us. Baldrunner was also there with the rest of the elite Team. Coach Salazar paced the participants during the 15 minute warm up run. Afterwards, he also led the stretching and specific warm up drills. After the routines, we were given our workout assignments for the day. I was asked to do 3x400 with 1 min rest interval at 110% effort and another 3x1000 with 200m recovery jog interval at 90-95% effort. The workouts are for lactic acid threshold and speed endurance respectively. We were told to increase in repetitions as the training progresses. As for Swthrt’s program, she was asked to do 30 minute continuous running to build her endurance and prepare her for diagnostic run on our next training session. The session ended with stretching and a few instructions and reminders from the Coach.
My Milo Marathon experience… Ito ang kwento ko.
It was my first time to experience the biggest and grandest marathon event in the Philippines, the National Milo Marathon in its 32nd edition. As early as Saturday, Sweetheart and I agreed to meet my cousins, Kuya Hector & Alwin to meet at Honda Cars Pasig at 4 am on race day and then proceeded to the Roxas Blvd. We were also joined by Edna, Swthrt’s officemate, who also ran the 5K. We saw the 42K runners already running along Roxas Blvd since they started at exactly 4:30am. We arrived at the race site at around 4:40 and were lucky to have parked in front of Manila Hotel. It is really an advantage to arrive early in order to choose a safer and more accessible parking area. Anyway, after getting ready to run, we proceeded to the starting area to check in. There were already a multitude of runners out there. My plan was to run easy and maintain a pace of 7:00- 7:30 min/K. I did not intend to set a new PR on this race since this will be a tune up race for my first 16K run at Yakult come Sunday. While warming up and waiting for the race to start I saw Arman, my officemate, who will be running too. The gun was fired by Mayor Alfredo Lim of Manila for the 10K runners after the opening ceremonies and few speeches from organizers and guests. I stick to my plan and was thankful that Arman decided to keep pace with me throughout the race. I appreciated it very much. It was better than running alone. At least I had someone to talk to while running. We were also running with my two cousins at the early part of the race until they started to speed up. The course was flat with one flyover to go through back and forth. The weather was great too with drizzles from time to time. There were enough water stations for the 10K event. As we were nearing the turn around point I saw Christy, Run Unlimited’s wife, already on her way back. Well, no wonder because she’s the wife of a 42K runner Vener, hahaha. Congrats Christy for a great run. Congratulations too to my classmate, Erlito who set a new PR of 56:52. Arman and I reached the finish line with an unofficial time of 1:13.
It was a good race and I was satisfied with it. Overall, my Milo experience was great! Next year, I will hope to set a new PR for my 10K or run my first marathon. See you at next year’s Milo Marathon.
Joseph, Baby, Edna, Hector
Alwyn, Baby, Edna, Hector
Baby and Edna
As for Swthrt and Edna, it was a fun run with lots of walk breaks because of the huge crowd in their 5K event. Most students from various schools just walk which made it a hard for those who really wanted to run. So after the race, ang kwento nila…. This is our first and the last Milo 5k race because next year…. They will already be running 10K, yahoo!
Tuesday, December 2, 2008
Speed training with the Team BaldRunner
It was a hectic day for us last Friday. Aside from Swthrt’s birthday, we also have to fetch her parents from the airport who live with her sister abroad. And yes, they are here for the Holidays. And to top it all, we joined the Team BaldRunner in their speed training clinic at the ULTRA late in the afternoon. Sir Jovie (BaldRunner) graciously offered to have Swthrt’s running form checked by the Team’s Head Coach, Captain Espejo to diagnose her recurring knee and shin pains.
We arrived at the ULTRA at around 5:30pm. We were greeted by Sir Jovie, Jonel (Bugobugo), Philip (Foreignrunner), Lester, Capt. Espejo and the rest of the elite team members. The session started with 10-15 minutes warm-up followed by stretching. By this time I realized that the stretching we did on our own was really not enough. We have learned better ways to stretch the different muscle groups of our body. Afterwards, we did specific warm-ups focusing on the leg muscles. All these were done under the supervision of Coach Espejo and Coach Salazar. After the drills, runners were divided into groups and were given their workout assignments for the day. I was asked to run with my best effort for 30 minutes. This will be my diagnostic run which I supposed, will determine the baseline for my training program. While Swthrt was asked to walk to rest her knees and shins. He was accompanied by Coach Salazar and was also given a lot of running tips.
I was introduced to running by my officemate, George who has already run several marathons. He taught me the basics in running and from time to time gives me tips to improve my performance. He also helped me prepare my race plans in all the races I joined. I always do my workouts alone and this Friday run was my first time to run in an oval track under the supervision of a running coach. It was different in the sense that I cannot take it easy on my running or even have a walk break in the whole 30 minutes that I was asked to run. As I finished each lap Coach Espejo shouted my lap time. The Coach’s daughter was also kind enough to hand me water after 15 minutes of continuous running, heating the half-point. After the workouts, we all have a good stretching. It was a great training day for Swthrt and I as we were introduced to a new form of real workout supervised by a great running coach. Welcome to the world of speed training…
Thank you very much sir Jovie and the Team Bald Runner!
We arrived at the ULTRA at around 5:30pm. We were greeted by Sir Jovie, Jonel (Bugobugo), Philip (Foreignrunner), Lester, Capt. Espejo and the rest of the elite team members. The session started with 10-15 minutes warm-up followed by stretching. By this time I realized that the stretching we did on our own was really not enough. We have learned better ways to stretch the different muscle groups of our body. Afterwards, we did specific warm-ups focusing on the leg muscles. All these were done under the supervision of Coach Espejo and Coach Salazar. After the drills, runners were divided into groups and were given their workout assignments for the day. I was asked to run with my best effort for 30 minutes. This will be my diagnostic run which I supposed, will determine the baseline for my training program. While Swthrt was asked to walk to rest her knees and shins. He was accompanied by Coach Salazar and was also given a lot of running tips.
I was introduced to running by my officemate, George who has already run several marathons. He taught me the basics in running and from time to time gives me tips to improve my performance. He also helped me prepare my race plans in all the races I joined. I always do my workouts alone and this Friday run was my first time to run in an oval track under the supervision of a running coach. It was different in the sense that I cannot take it easy on my running or even have a walk break in the whole 30 minutes that I was asked to run. As I finished each lap Coach Espejo shouted my lap time. The Coach’s daughter was also kind enough to hand me water after 15 minutes of continuous running, heating the half-point. After the workouts, we all have a good stretching. It was a great training day for Swthrt and I as we were introduced to a new form of real workout supervised by a great running coach. Welcome to the world of speed training…
Thank you very much sir Jovie and the Team Bald Runner!
The training with a coach was something new for me. Believe me, that 30 minute run was the hardest run I ever did. I didn’t want to walk because it might disappoint the coach. I run in best effort because I was told to do so. I did every instruction the coach asked me to do. I am taking the training seriously. As I look back, I gained more because I obeyed every word that the coach, an expert in such a field asked from me. In our spiritual walk, we gain knowledge and wisdom because of obeying God. Are we considering God as the Coach of our life? And that we will do every thing He asked us to do. Now I know why I continue to fail in most areas of my life’s journey, because I did not hear the voice of my life’s coach, Jesus. I often do things in my way (which most of the time the wrong way) and in the end failed miserably. How about you? Who’s voice do you listen to? Are you willing to obey Him now?
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