Preparing for your first 10K?

Here's an 8-week program for those who wanted to join their first 10K. Got this from http://www.halhigdon.com/10ktraining/10knovice.htm :

Hope you find this helpful.

See you at the races!

aNR - Alabang June 29, 2010

I always look forward for Tuesday ever since I've joined aNR. Aside from doing a group run and sharing the passion in running, what I enjoy the most is just being with them. :D My friends have our way of being addict with picture taking, but these guys are way too much! hahahaha. There was no gathering with no pictures, and I mean 100++ pictures per gathering.

For that day I've brought with me our new recruit, Crisan Salgado.

Here are some pictures:

Something That I Really Need to Quit Because of Running

SMOKING
Yes, smoking has been a part of my life for the past 7 years. Been smoking since I started working and was really hard to remove from my system especially if I'm surrounded with 'smokers.'

I really wanted to bring myself doing a marathon in the near future and that would not happen if I keep on smoking (that is my idea). By July 2010, I will do a 10K run and I think it's about time that I quit smoking and live up to the idea of clean and healthy living.

Didn't light a stick since June 20, 2010 (watch out of the date guys) and that will earmark the day I quit smoking for the love of running (and of course to myself). I just have to use running to motivate me and that smoking wouldn't do any good for any "Running Enthusiast" like me.

See you at the races!

Breathe Properly During Runs

This is helpful. Been using this technique and helped a lot. Less side stitch, less shortness of breath, faster pace. Read on...

Out of Breath?

It’s important to remember that, if you run out of breath, become dizzy or nauseous, it means you are not taking in enough oxygen for the speed you are running. Generally speaking, this means you must either adjust your speed, or the amount of air you take into your lungs. The tips below keep those two strategies in mind.

7 Key Breathing Tips

1. Try slowing down before attempting to change your breathing.
2. Focus on longer, deeper breaths.
3. Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).
4. Focus on exhaling more fully. This will remove more CO₂ (Carbon Dioxide) and allow for deeper inhalations of O₂ (Oxygen).
5. Allow air to enter through both the nose and mouth. This will allow for maximum O₂ intake.
6. Aim to take three footsteps for every inhale, and two footsteps for every exhale (3:2 ratio). A good descriptions of this can be found on Military.com:
   

   Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.

   For those wanting more explanation about step to breath ratios, another article – based on the Daniel’s Running Formula – can be found at this link on proper breathing while running

7. One last thing – try not to over-think your breathing! It’s best to try to slow down, relax, and let yourself fall into your body’s natural rhythm.

Following these tips should make breathing easier, and your runs more enjoyable. For you audio/visual learners, I’ve included two very good video clips which cover much of what I’ve described above.

See you at the races!

aNR - Alabang June 22, 2010

This is my second time to join the group run. Brought with me Deng (new recruit). It was my fourth time inside AAV, but was my first time running inside.

Considered the run last night as my recovery run from last Saturday's Rock and Run (sorry, took 2 days before I was to do a Recovery run). Felt great during and after the run. Didn't feel tired at all unlike my first run 2 weeks ago where we ran uphill. hehehe. Finished 5K last night at 37 minutes.

Deng on the other hand was paced by Sir Toel. Deng is preparing for her first 5K race this June 27 for Ace Davis. I think she did well. 'Bitin pa nga daw e.'

After some announcements, introducing the core group, and chit chats, of course, aNR - Alabang won't end the day without taking random and group pictures. Got limited pictures here. You may check out my Facebook on weekend.

Here are some pics:

Group picture

Adel, me, and Deng

The Ex-"Sunog Baga" (ex-smokers) Association except for Sir Raymund

Enjoy running!

Rock and Run (Rain and Run?)

Here it is. The most memorable race I've ever attended. Yeah, everybody knows (well at least here in Manila) that this race got a downpour (of rain). Didn't expect that my first rainy run would be here.

Here's another run event where I had lack of training and preparation (the first one was End Hunger: Walk the World 2010). This is due to lack of time management.

We met in front of Casino Filipino, Paranaque around 4PM. There were 7 of us. Around 4:30-4:45PM the group were already there. This is the first time we arrived in an event this early! So we had the luxury of time to deposit our bags, take some pictures, walk around, warm up and stretch. Not our usual stuff. Hehehe. Oh, and another first, we were standing on the frontrow for our category in which we usually stay at the middle row.

Forty minutes prior to the gunstart, we already saw the clouds coming joined by lightning. We were actually betting while in transit if it's gonna rain or not. I vouched that it'll rain. In a few minutes there was rain! And most runners, including us, were looking for a shade to hide. Apparently, the rain was so hard and we were soaked in an instant. So, we went back on the road and just enjoyed the rain just like taking a bath. We attempted to take a "wetlook" picture. Unfortunately that camera is still in recovery stage. :( Sadly, it died on us after that shot. :(

People were so excited to run so at around 6PM, it started. You can feel the runners' excitement. Mind you, it's still raining. It felt like the drops are pricking your face and every breath felt like your jumping in a pool. The rain water keeps on entering your nostrils. We didn't feel so thirsty though because it felt really cold during the race. We can even just stick our tongue out and capture the rain for us to drink. Hehehehe. It was my first time to pee as well during the race. Hehehehe. Probably due to the temperature. Got really confused during the run. Bad visibility of the area (because of the downpour), there were flooded areas that you should be able to spot ahead or else you'll plunge in it, so many cars, etc.

I already conditioned my mind that this will be my train run. Can't achieve PR here. For one, the weather made my shoes heavy, felt cold, didn't train at all. To my surprise, upon reaching the last turn, I already saw the finish line and just paced a little faster in a constant manner. Until I clocked in, I was 2 mins faster than my previous run!!!! That was amazing! Well, I could have done sub-30 if I did train. But what the heck, it's still something! PR again! Hahahaha.

Saw some aNR Alabang peeps there as well as some FB running friends and one of my HS friends from Imma (Harold).

It was an advantage when aNR Alabang shared to us what they learned from the Running Clinic: form, the arm swing, and of course the pacing. I really followed the pacing during the run. Thank you guys for that knowledge! It was really helpful.

Here are some pics:

at the meeting place - Precious, where are you?

we were early!

after the race. some were wearing new clothes. some were walking along BHS in commando (that includes me) - we really have to change clothes!

Starbucks after dinner. Didn't have time to take pictures during dinner. We were busy sharing what had happened before, during and after. The hot Chai tea that I got felt really good and warm albeit the squishy and cold shoes that I'm wearing.

Event: Rock and Run
Location: Bonifacio High Street (BHS)
Distance: 5K
Time: 00:32:35 (previous 00:34:48) PR!!!

See you at the races!

aNR Alabang

Finally met the group last night. We (I'm with Adel) arrived late at the meeting place but still was able to attend the pre-run activty-stretching.

We were at a lost before the stretching activity. Because the group will be categorized according to Beginners, Intermediate and Advance levels. Definitely we are not part of the Advance. Overheard that if a new member already did 5K in running events, he/she should be in the Intermediate level. And so we did.

And so it started. We ran along well lit and dark paths. It was a nice run until I faced my greatest obstacle...the uphill. It really is my weakness. It slows me down and makes me feel really tired after. Seeing these guys enjoying the pace, I did so too. Tried catching up with them. I really don't have any idea of the kilometers. I just ran and kept myself as close as possible with the group until I got somewhat left behind. Met one member who also brought in a newbie on the group and was waiting for his partner to arrive. Since then, we ran together. When we reached the starting point, we just hydrated and ran the same route for the second time. Whew!!!!

On that second leg, I really got left behind. I was even thinking of going back and just wait for them because I'll be hurdling the uphills again. 'Pero nandun na ako, so bakit pa ako babalik.' I stayed on the path until I saw Ms. Nao and some of the members who were waiting for the "old" members to pass by. She called my name and introduced herself. After some small talks, I again ran until I reached the finish line. Where is Adel? That I really don't know. All I know is I went ahead of them and when I looked back, they were already out of sight. To my surprise, when I arrived at the starting point, they were there. Hmmmm...'bakit kaya?' Well I think they took a shortcut.

I was literally drenched again with sweat even Adel asked me, "nagbuhos ka ba ng water?" I said that it's sweat.

Ms. Nao introduced all the newbies of the group and I was surprised that some of them are familiar with my name. 'I know, ako ang pinakamasigasig sa Facebook mag-add ng runner, mag-comment, and mag-Like ng mga status nila.' At least 'nakilala na nila ako at nakita ko na sila in person.' Hehehehe.

Spent a total of 1hour running last night and felt really good. I'll come back for more aNR Alabang! I'll see you every Tuesday. Glad to be part of the group. Thank you to all who have been very accomodating (Journeying James-absent, Ms. Nao, Raymund, Alex, Sir Toel, Sir Ipe, Jerome...and to everyone; cant remember your names for now).

Some pics:

Upcoming Activities

As I woke up last Monday, June 7, 2010, I really felt excited for the whole week. Why? I have 2 major activities:

1. Meeting and joining aNR Alabang: June 8, 2010

Thanks to Journeying James and Ms. Nao for being so accomodating on my messages for them through FB and blogs.

2. Team Building: June 13 and 14, 2010

I'm not really part of the Team to build. I'm one of the hosts/activity masters. At the same time, that's gonna be my ONLY summer activity. :( I'll get the chance to run on sand, play games and swim of course and get a good tan (yaiks...it will take a year for me to get my original color back).

We'll be in Laiya, Batangas for the team building. My first time to be there. My only expectation is: I MUST ENJOY. :)

End Hunger: Walk The World 2010

I really didn't want to join this run for certain reasons:

1. Feels like it is not an organized event (for running) because

2. It's more into walking (as the title says "WALK")

3. Was not able to train; it was a week after the Nature Valley Run

4. Overall, I'm lazy :D

It was a Friday when I really decided not to go. I was even thinking of alibis like, I've got to do something, emergency, wasn't able to wake up, etc. But Saturday came and I was still having second thoughts of turning it down. Until my bestfriend, Van (and another running FB friend), sent me a message telling me to attend the run since it's for a good cause. So, okay, finally decided at 7PM to join.

Woke up at 3AM, prepared my stuff. Went to our meeting place and should be there at 4:45 AM. From the meeting place, we went to BHS. Got our stuff checked in. I was not wearing the shirt they gave since it's made of thick cotton cloth and should it get wet, it's really gonna feel heavy. Wore my NB singlet instead, with a touch of orange not to be far from the theme of the shirt. :)

The race started late. It says it should be 6AM but from my watch it started 6:15 AM.

And so it started. I was not really looking forward of meeting a Personal Best since I already I'm out of shape for the event. But when the run started, I just felt my legs were very light as if I'm flying while running. So I just enjoyed and then all of a sudden I realized, I haven't seen any KM markers yet (I've seen the markers scattered near the starting line before the race). When I checked my watch, I've already spent like almost 3K running. Then all of a sudden I already felt my muscles getting tired. They've got limited water (Pocari) stations. I just knew it was the last leg when they already gave the ribbons.

When I reached the Finish line and checked my watch for the amount of time spent, I realized I finished the race a bit faster (00:34:48) than the Nature Valley Run (00:36:05). Another PR for me!!! :)

Regardless if the event was not that organized, I still enjoyed it. My friend told me the running bug bit me so I feel happy everytime I attend and finish one. Which is very true. Never finished a run that made me sad or something. It's always a sense of fulfillment and excitement. I feel very happy that it supercedes the feeling of being tired. :)

I'm also glad to share and celebrate for two of my running mates who did their first 5K, Joanne and Dolly. :D Congratulations girls!

Here are some pictures:

Joanne, Patricia Hizon, Vince Hizon, me

Joanne, me, Precious, and Dolly
KC Concepcion with kids

Me
At the Finish line

See you at the races!

Nature Valley Pictures

I look so tired... hehehehe. It doesn't look I enjoyed the run. But I DID...promise!!!!

Lessons learned:

1. Smile!

2. Smile again!

3. Smile still!

4. Smile until you reach the finish line!

See you at the races!

Top 10 Training Mistakes

From Baldrunner:

Top 10 Training Mistakes By Sasha Pachev
Below is a list of the training mistakes I have collected from the training entries at the Fast Running Blog:

1. Doing anaerobic speed work without proper aerobic base conditioning. If you are running less than 8 miles a day and/or less than 6 days a week, your extra energy should go into increasing the daily mileage and the number of training days per week rather than speed work. If you feel you have to reduce your aerobic mileage on the speed day or the day after, this also shows that anaerobic speed work is not something you need at the time.

2. Randomly skipping training days for odd reasons. Do not do it. Active recovery is more effective than passive recovery even if you are very tired and sore. Sure, one missed day does not hurt, but it creates a precedent that will make you miss enough days to make a difference.

3. Making up for a skipped day with additional mileage or intensity. This catches your body by surprise and gives it a jolt that it may not be ready to take often resulting in an injury. Additionally, a habit of doing so makes it easier to rationalize skipping days thinking you can make up. You cannot, the train is gone. If you missed a day or more, come to grips with the setback and start the recovery. If you’ve missed too much, you may need to resume with a significantly lower mileage or intensity to avoid injury and/or overtraining.

4. Running longer in the long run than you have the fitness for. A long run as a rule should not exceed 3 times your regular daily mileage. Otherwise, the long run will likely beat you up beyond your ability to recover, and you will be wondering why you hit the wall so soon even though you’ve gone 20+ miles in the long run on a number of occasions. Increase your daily mileage before you increase your long run. If you can feel the effects of your Saturday long run Monday morning, you have gone too long.

5. Neglect for recovery. Many runners mistakingly believe that they get faster from training. Think about this for a moment. Are you faster before a hard 10 mile run, or immediately after? Of course, before. So what did the run do to you? It made you slower! When do you actually get faster then? During the times you do not run! What you do when you are not running is absolutely critical to your growth. You must get enough quality nutrition, as well as enough sleep. You must learn to control your emotions and deal with potentially stressful situations in a calm and graceful manner. If you allow yourself to experience any kind of emotional stress, it greatly reduces the effectiveness of your recovery window.

6. Failure to adjust the training volume and intensity in response to reduced recovery. Perfect recovery regime is difficult to achieve even for a professional runner, and practically impossible for somebody with a full-time job, family to take care of, community or church service, etc. You may have to work longer hours than you planned, a sick child may keep you awake in the middle of the night, or your boss may insult you in a particular way that just gets under your skin. Your recovery potential is reduced, and so must your training stress. You should first seek to reduce the intensity of the workout, and only then cut the mileage if you feel that was not enough.

7. Cutting a run short due to not feeling energetic at the start. When you first increase the training volume, you will often find yourself tired in the morning. If so, your body does need to relax and recover. However, active recovery is much better than passive recovery. You can continue to build your general aerobic fitness almost just the same while recovering from a harder workout a day earlier. Just run at a pace that feels right even though in may be much slower than you think you should be going, and cover the distance you originally planned to run. A lot of times it is not so much the fatigue of the body, as the inertia of the nervous system. When training harder, the nervous system often goes into a deeper rest mode, and takes longer to get activated. Some days, it takes me as long as 4 miles before I start feeling good in my runs.

8. Pushing the pace on the easy runs. There is no pace that is too slow for an easy aerobic building run. If your body wants to go slow, that is fine, do not force it to go fast. In fact, I often recommend finding a slower training partner for those runs, running with him, and making sure he stays conversational. If you start feeling feisty, maybe you should be doing a tempo run instead that day. Pick it up to the fastest pace you can hold while still in control, and try to hold it. One of the two things will happen after about 10 minutes of that – if you are truly ready for a tempo run, your body will tell you to keep going. If not, it will tell you to stop, and your pace will slow down to a true recovery pace for the rest of the run. You may also try doing 10-15 second strides in place of a tempo run.

9. Increasing the mileage or intensity too fast for your fitness. This is perhaps the most common cause of injuries. Your body can be trained to handle a lot of stress eventually through a gradual increase of the training load. However, any kind of a sudden stress is bad. How fast should the training load be increased, and how fast is too fast? The answer depends on your body a lot. There is a standard 10% rule, which is a good rule of thumb, but does not always apply. Forget the rule. Listen to your body instead. Generally, if you are venturing into the levels of training load you have never done before, or recently, you should be very cautious. In some cases, it may be a good idea to keep the load the same for months or even years. If you have trained at a certain training load recently, you can return to it a lot faster than the 10% rule would dictate. If your current load gives you soreness or makes you feel you are on the verge of injury, do not increase at all. If your current training makes you feel undertrained in every way – e.g an hour after the run you would have had no idea you’ve run just from the body signals and without the actual memory of having done it, you can increase it fairly fast. If you are going from sporadic training (2-3 days a week) to consistent (6 days a week) you can in most cases go ahead and nearly double your mileage by running the same daily volume with greater frequency. If that is too much, then cut the daily volume as appropriate, usually 20-30% cut will do. Similar principle if going from single runs to training twice a day – keep the first run the same, and add some easy jogging for the second run.

10. Using the popular heart rate guidelines as the primary guide to determine training intensity. Why can this be bad? Your heart rate monitor could be malfunctioning. Your maximum heart rate may be not what you think. Your anaerobic threshold percentage as well as the easy run threshold percentage may not be what the charts would recommend. The air temperature and the humidity could vary affecting your heart rate. The primary guide of the training intensity should be the way you feel. For an easy run threshold, you should feel very comfortable carrying on a conversation (although for some people this is not a good guideline, they might be very fit but still will not pass this test even sitting down). For a tempo run, the thought of having to run like that for an hour should not scare you. Heart rate can still be used effectively, but the focus should be on the observation rather than guidance/pace decision making. Sometimes it is fun to play a game of keeping your heart rate below a certain limit while trying to run no slower than a certain pace. This game is good for easy run, and mild tempo runs. When running hard or racing, use your perception of effort as the primary guide and your heart rate only for observation/second opinion.

Achievement Statistics - Nature Valley Run 2010

Here 'ya go. My stats. Not quite impressive when I read it. I'll use this as an inspiration to push further and train harder. See you at the races.