WEEK #8

April 29, 2013 MONDAY 5K

@5:38pm, 5K 5:30 run walk in 36:44

SPLITS: 7:25 / 7:04 / 7:22 / 7:28 / 7:15

Gears: Mizuno Wave Prophecy, Cycling Shorts, New Balance Lightning Dry Shirt, Nike Socks, Hydration Bag

May 1, 2013 WEDNESDAY 21K

Wednesday Morning @6am, 9.25K run walk with David Aquino 9.25 km 01:53:20. Ave Pace = 12:15 pace

Wednesday Morning @8:07am, 5.19K run walk with Pepsi 5.19 km 00:45:23. Ave Pace =Β  08:44 pace

Wednesday Morning @9:11am, 6.77K run walk with Pepsi 6.77 km 01:04:31. Ave Pace =Β  09:31 pace

Gears: adiStar Salvation, New Shorts,Nike Socks, adidas ClimaCool Shirt, Hydration Bag,Fishing Cap

Recap = 21K in 3 hours 43 minutes

May 4, 2013 SATURDAY 8.5K

@6:37am, Salitran-Emilio Aguinaldo to Salawag Road. 8.51K run walk in 1:23:19

Gear: adiStar Salvation, Bo’s Cycling Shorts,OROFOLS Singlet, Hydration Bag and adidas Cap.

May 5, 2013 SUNDAY 21K

Miyamit Sunday! πŸ™‚

@4:35am, Sapang Uwak to View Deck. 9.32K in 2:17:39. Highest Elevation is 963m. Elevation Gain = 1,156m.

@7:26am, View Deck to Miyamit Falls. 2.69K in 37:41. Highest Elevation is 984m. Elevation Gain = 172m.

@9:13am, Miyamit Falls to Sapang Uwak. 10.54K in 1:54:16. Highest Elevation is 916m. Elevation Gain = 478m.

Thank God for this fruitful week!

BABALIKBALIKAN

MARAMING RACES.

πŸ™‚

at sa dami nito, marami rin ang masarap balik-balikan.

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Isa sa Barangay na madadaanan sa Mayon 360 50 Miles Ultramarathon. Malapit na ito. April 6, 2013.

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Isa sa pinakamagandang tanawin sa daan ng Fort Magsaysay sa Palayan City, Nueva Ecija to Dingalan, Aurora Province. 60K Ultramarathon ito. Mahaba at mainit. πŸ™‚ Kung mauulit ngayong taon – mabuti! πŸ™‚

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50K Ultramarathon in Tanay. Ito ang naging recovery run ko after my 2nd BDM 160K Ultra. πŸ™‚ Kita nyo naman kung sinong mga adik ang kasama sa picture. LOLS. Halos lahat ay naka-2 or 3 na 160K na at nag-200K pa!

70K

70K ultramarathon ito na ang Finish Line ay sa Pagudpud. πŸ™‚ Closing kilometers na itong picture na ito. Sobrang init. Kung mauulit ito – alam na!

Marami ring training runs ang kasing-ganda ng karera. Mga “peak-bagging”. πŸ™‚

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Mount Manabu, Dinalupihan, Bataan.

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View Deck – Road to Miyamit Falls, Porac, Pampanga

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Mount Natib, Orani, Bataan

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Roosevelt National Park aka Maligno Mountain, Dinalupihan, Bataan

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Tagaytay City!

uphills

Secret Training Ground ng mga Boreds!

Abang-abang lang. Maraming schedule ito! Saturday or Sunday! πŸ™‚

My 2013

I’m not the type who make resolutions.

πŸ™‚ Rather, I am a planner.

By God’s grace, I hope to be able to.

For 2013, I plan to do the following:

  1. Pack on Speeds. MY body is ready. Endurance-wise I am already loaded. What I need is to stick to a plan for improving my speed. While many other factors would be required to accomplish this – it’s on top of my list.
  2. Join (as much as possible) Trail Events only. This will be regardless of distance. Of course, I will not shy away from road races (especially the ones freely given) but I do intend to make trails a priority. Events or peak-baggings that is.
  3. Invest on Trail shoes. Else, someone or somebody give one.
  4. Place myself at my fittest ever.
  5. Place myself at my best shape, size and weight. While it seem the same as #4, they are literally not. πŸ™‚
  6. Climb, other than peak-bag. πŸ™‚ My kids love this.
  7. Others…(updated @ my whim).

Advice for the Young and the New

I am specifically sharing this post to the young (not necessarily the age) and the new ones (not necessarily very new to running).

If you have already done a marathon, and is contemplating on going to the ultras – this is for you.

It wouldn’t matter if you are left or right handed. Running is all about moving forward. πŸ™‚

With that in mind – you have to keep in mind a lot more things, to cite:

  • choose your poison well – 42K to 50K is a good bet. 42K to 60K is fine too but would depend a lot on your conditioning. 42K to 70K and 80K is doable but subject to many conditions. 42K to 102K is doable but subject to a good training and good conditioning.
  • train well and proper – learn to know whenΒ  to apply your pace, when to slow down, when to drink, when to eat and when to push hard or harder. specificity is the key. If you are racing – you must have trained at speeds. If you are running on a sunny hot day – you must have trained running at the same. Ideally – 9am up to 3pm. If you are joining a trail or a rolling hill road race – you must have trained at an equivalent surface. Do not discount the benefits of cross-training. The stronger your leg and the entirety of your body – the better. Get a coach if you are unsure of anything you do re your training. Just find one and consult.
  • nothing new on race day – this one applies to any distance, especially on the food or drinks you take on race day. πŸ™‚ I’m sure you know what I mean. It’s too late to find out why this is a rule when it’s already race day.
  • get a support crew – especially when you are in doubt if you can handle the race on self-support. your crew is supposed to know when and where to give you hydration and fuel and when to stop you in case you get disoriented. A good crew knows exactly what signs to look for and what to do to help you get to the finish line SMILING. Of course – sans the riding thing.
  • learn to rest and recover – this is one part of the running cycle most often neglected. Just consider yourself injured after an ultra – then rest to recover even when you are not feeling anything painful or tired. Anything in excess is bad. Moderation is key here. Yes, the hardcore ones may not agree – but this is not for them. πŸ™‚ They are not young nor new to ultrarunning anymore.

What I write is backed by my experience. See it all here.

Oh yes, I believe that experience is the best teacher. It’s the true source of all coaching techniques and studies. πŸ™‚

I do listen to anyone with the right and relevant experience to my runs – never to an opinion of someone who has not experienced running and racing an ultra.