Back on track

We are back on the track oval last night after being absent in speed training at the ULTRA for a couple of weeks. It was an exciting feeling to join the group again. There were already members of the Team BaldRunner doing the stretching when we arrived. After our warm-up run and stretching, we join the rest of the group for the specific muscle warm-ups and drills. Yesterday’s main menu as coach Ferdie would put it was 7x400 threshold run and 4x2000 tempo run. I must confessed, I did not complete the second part. I only did 3x2000. I guess being absent in training for quite sometime paid off. Anyway, I felt satisfied with my workout with the team. Swthrt also did the threshold run but was given a different workout for the second part.

Breaking the monotony

Regular readers of this blog knew that UPD Academic Oval is the venue for our weekend run. Swthrt and I find the place runner-friendly since it has runners’ and bikers’ lanes plus the roads are totally closed to motor vehicles during Sundays. The place is also surrounded with lots of trees which make the air cleaner and the temperature cooler. We normally do 3-5 rounds of the oval depending on our goal. Last Saturday, Swthrt and I had 3 rounds (6.6K) Valentines run at the oval. And on Sunday, we took a different route to have some challenges and break the monotony. We tried on the bigger loop which sometimes was the route used for 5K/10K races at UP. We finished our Sunday run completing approximately 12K. We were satisfied with our workout and hope to do more of it or even try the heartbreak route as suggested by Run unlimited.

Hope to be back in speed training with Team Bald Runner at the ULTRA this week.
See you runners on Runew Race on Sunday!

Running in pain

It’s been hard to squeeze in our training schedules at ULTRA lately. Either we are not feeling well or there are important tasks to do. That’s why we are really craving for speed workouts. We had a short but good workout run (4K) at our office ground last Thursday night. We had to stay up late and wait for the coding ban hours. Last Sunday, Swthrt and I had a good 5 rounds (11K) at the UP academic oval. Our original plan was to run at Fort Bonifacio covering the regular 10K route for races but the sudden change of events lead us to UP. On our way there, we saw bunch of runners, BR’s runabout group along Katipunan Avenue. Their number seems to be growing and can be likened to a group of bikers every Sunday. Upon arriving at UP, the Takbong May Yabang race was already on its way. We saw blogger runners joining the event like Jinoe (manokan express) and Que, Vener (rununlimited), Anna (the meek runner) with her family, Dennis (running fatboy), Eric (run for change), Dra. Doray (doralicious), and coach Rio (runrio.com) among others. We also saw Lester on our way home. Anna even had our photos taken while we’re running. It was a good workout as Swthrt is trying longer distances during weekend runs. Hopefully, she will be able to build up her base mileage and gain confidence to join in a 10K race soon. Though there was still pain on her shin after running for several minutes she still manages to run well. I too, had several minor inconveniences lately like I had cramps on my toes after running beyond 7K. Sometimes it was accompanied by minor pain on the side of the feet. I only felt these in the recently concluded Happy Run Race and last Sunday’s run. Is this common to runners? I can feel that my feet get wider as I run. Could this be possibly true? he he he.

Photos by the meek runner, thanks Anna.

Photo Talks - Boodle Fight at the ULTRA

With Team BaldRunner

Lester, Philip and BaldRunner

Mesh and Swthrt (Baby)

The BaldRunner

Bro J

Blessed the food...

Ready on the left? Ready on the right?... Fight

ULTRA Training - Log #5

Dec.16
Session: Lactic Threshold, pyramid run (1K-2K-3K)
Warm up: 3 laps, stretching,drills
Workout:7x400 with 1min rest; 1k,2k,3k at 85% intensity with 1min rest
Cooldown: stretching
Weather: Fair

ULTRA Training - Log #4

December 11
Session: Lactic threshold, speed endurance
Warm up: run 2 laps followed by stretching and specific warm-ups/drills
Workout: 5x400 at 110% intensity (we di it at 1:57- 2:07/lap);
45 min continues running at 80-85% intensity (3:00/lap)
Cooldown: Stretching
Weather: fair

ULTRA Training – Log #3

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

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.

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!

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?