The Concrete Plan

4 Training Peaks this year. 1st two (2) in detail now. The 1st Peak A 12-week program to start on February 1, 2015. All about the base. A streak of daily runs with varying mix all aimed at developing a good and solid base in preparation for the 2nd Peak. Not an easy one – but also not impossible. The key is in control of the paces.The shorter the run, the faster. The slower the pace, the longer the distance must be covered. πŸ™‚ The goal is to maintain the EASY pace of my current fitness. Exactly how would my first day run in this training would look like?Β  – It will be a 3K and a 5K time trial. πŸ™‚ Best effort at holding the fastest pace I can. That’s just the first day. Anyways, it will all be written here as I progressed. If the Lord is willing, this will go smooth as planned. (updated as necessary)…

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A new year

December 2014 was one of the most memorable and most active in my running life. Here’s why:

#01 I ran the 8th PAU Tagaytay to Nasugbu 50-kms ultra marathon.

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#02 I finished the Mount Talamitam 10-miles Challenge and waited for more than the time it took me to finish mine. (The downside of pool shuttle service) Well, we’ve had a big order of bulalo which I shared with 2 other runners. We divided the costs too. This particular afternoon is super cold in Tagaytay.

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#03 I ran a 10-mile route from Tagaytay Junction to Palace in the Sky with some runners I coach. The bulalo meal after is simply delicious. As usual, very cool weather. Fog covered the route to Palace…

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#04 I ran from Dau, Mabalacat, Pampanga to Capas, Tarlac with Thea – a simple recon for her biggest event.

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I never would have enjoyed this much if not for the strength and good health from the Lord.

I am looking forward to the monthly challenges of the new year. I will start with at least a pikermi, if not a marathon, for each month of 2015.

To God be the glory!

Dear Cleopatra

Just because…

finally you have decided to join BDM 160K, here’s an online guide for you.

You’re supposed to be starting from scratch for purposes of this training. You will also be keeping in mind your BDM 102 experience – since it’s the longest you’ve done and you have no idea how it is beyond that.

By the way, congratulations on your decision. That’s the real first step in this journey.

  1. decide
  2. pay
  3. train
  4. race

Moving forward.

Your training should start at the earliest time possible. You need to commit to the training. You need to be very consistent – and make running as frequent and as regular as possible. Yes, that means regardless of your lifestyle, life situation, work schedule, sleeping habit and any other excuses you have. πŸ™‚ πŸ˜›

Here’s some important keys first.

  • Time on your feet is important. More important than the distance you have covered (as of this period of training) subject to the max pace limit of the event.
  • Stick to a run with minimal walk during this period. We shall have a separate session for run-walk.
  • Fully account your gear (more specifically your shoes) and hydration intake during this period. You shall report the same to yours truly. That is, if you are using more than one (1) shoes
  • Run at your convenient time. We shall have a separate session for midnight, and heat training.

I suggest you start this training on September 1, 2013. That is more than enough preparation – provided you train consistently.

To be continued...

UPDATED 09/04/2014

Time to check on your weekly mileage. Higher is not necessarily what it should be. What it should be is QUALITY.
  • LONG RUN focused not on the distance covered (since this is not the race, but limited by a max pace) but on the time.
  • TEMPO RUN based on the target pace
  • LONG INTERVALS based on a strict time of target pace

Other workouts should include those relevant only to running.



			
					

WEEK #19

Nice WEEK!

July 15 – busy

July 16 – sick

July 17

cloudy day, rainy night

Nike Lunar Glide 4 H2O Repel

@5:27pm 1.61Kms run in 00:10:05.

July 18

Nike Lunar Glide 4 H2O Repel

@6:31am 5.07Kms run in 00:36:42.

SPLITS: 8:17 / 7:31 / 7:32 / 6:18 / 6:38

@7:45am Breakfast of Fried Rice, 2 eggs and hotdog.
@8:21am a cup of Nescafe 3-in-1 Coffee
@11:51am a pack of Butter Cream Chocolate Crackers
@12:00nn a piece of Choc*Nut 10 grams.
@12:45pm lunch of Pork Chop and Rice + RC Cola in Can + Puto Pandan + Take out of 2 Banana Cakes!
@2:10pm a cup of Choco Filipino

@5:06pm a run down 28th Floor to 9th in 00:02:53

@5:16pm a 4.0KMs 6:1 run walk in 00:25:48

SPLITS: 6:37 – 5:12 – 6:24 – 7:29

πŸ™‚

July 19 – no run

July 20 – no run

July 21

adiZero F50 Racer Orange

Run Walk from Kilometer Zero (0) Luneta to Kilometer 56 Tagaytay

@00:15 42.05 Kms Run Walk in 06:24:45

@8:00 14.61 Kms Run Walk in 02:32:40

Total Distance: 56.66 Kms covered in 08:57:25 (moving time)

Lapsed time is: 00:15 to 10:57am.

Spent: P 902.75 from Home to Tagaytay City, Mahogany and back Home.

adiZero F50 Racer Orange suffered a fast death in this run. Both left and right heel SOLE

goodbye!
goodbye! (6 months of use only)
my old pair...
my old pair…

WEEK #17

July 1, 2013 – rest. My 15th Year Anniversary in Government Service. πŸ™‚ Had a good dinner and ice cream with my family. Will soon be wearing a Gold Ring from my Employer! πŸ™‚

July 2, 2013

NIKE LunarGlide 4 H2O Repel

@7:55am - a cup of Choco Filipino + Rebisco Crackers
@8:57am - a cup of Nescafe 3-in-1 Coffee
@10:30am - rice + pork in oyster sauce
@1:00pm - a cup of Choco Filipino + 2 pandesal

@5:05pm Run down 28th Floor to 9th Floor in 00:02:40

Planned RUN turned to unplanned MEALs. LOLS

@19:13 100 side twists in 00:02:22
@19:16 100 ups in 00:01:36
@19:18 100 knee-ups in 00:01:43
@19:20 200 ups in 00:02:15
@19:23 83 hip rotations in 00:02:00
@19:26 20 forward lunges in 00:00:58
@19:29 58 jumping jacks in 00:01:00
@19:30 10-seconds flamingo stretch in 00:02:00
@19:32 100 side twists in 00:02:00
@19:34 30 forward lunges in 00:01:38
@19:35 100 hip rotations in 00:02:31
@19:40 1 minute planks
@19:41 200 ups in 00:02:28

July 3, 2013

NIKE LunarGlide 4 H2O Repel

@7:05am - a 2.58Kms walk from home to office in 00:32:23
@8:07am - a cup of Choco Filipino + Rebisco Crackers
@9:55am - a cup of Nescafe 3-in-1 Coffee
@12:40pm - rice + porkchop + kinilaw na puso ng saging + kamote cue + banana cue
@1:37pm - a cup of Nescafe 3-in-1 Coffee

@5:09pm – a run down 9th Flr from 28th in 00:02:56

@5:18pm – a 3.00Kms 9:1 run walk in 00:18:47

SPLITS: 6:01 / 6:18 / 6:22

July 4, 2013

adiZero F50 Racer Green

@8:50amΒ  - a paper cup of Figaro's brewed coffee
@11:25am - a cup of Choco Filipino + Rebisco Crackers
@12:40pm - 1.5 rice + adobong atay, puso at balun-balunan
@3:21pm - a cup of Nescafe 3-in-1 Coffee

@5:05pm – a run down 28th Floor to 9th Floor in 00:02:28

@5:13pm –Β  a 4.01Kms 14:1 Run Walk in 00:26:30

SPLITS: 6:28 / 5:18 / 7:35 / 7:01

@5:40pm – a 1.02Km Irregular Run-Jog-Walk in 00:08:40

@6:38pm – a 00:01:05 planks before dinner

July 5, 2013
@7:46am - Rebisco Crackers + a cup of Nescafe 3-in-1 Coffee with Herbal Tea
@10:10am - 1 rice + ginisang monggo
@11:30am - a cup of Choco Filipino
@1:55pm a cup of Nescafe 3-in-1 Coffee

July 7, 2013

@3:56am – a 5.01Kms mileage run walk in 00:47:38

@4:44am – a 610m run walk in 00:08:07

@5:19am – a 1.01Km warm-up run in 00:11:50

@5:40am – a 9.81Kms KOTR 10K run walk in 00:57:06

@7:28am – a 2.02Kms run walk going to the ride in 00:20:54

WEEK #16

This ought to be a high-mileage week.

June 24, 2013

NIKE LunarGlide 4 H2O Repel

@7:45am - a cup of Choco Filipino
@9:0am - 27g of Chippy
@12:45pm - Advocafe LongSiLog
@1:08pm - a cup of Choco Filipino
@2:32pm - a capsule of Sodium Ascorbate 562.43mg

@5:10pm – a 4.35Kms 9:1 Run Walk in 00:29:35

June 25, 2013

adiZero F50 Racer Green

@8:48am - a cup of Choco Filipino
@10:25am - a cup of Nescafe 3-in-1 coffee
@12:50pm - rice + dinuguan + buco juice
@1:45pm - a cup of Nescafe 3-in-1 Coffee + Sugar Donut
@2:34pm - 2 capsules of Sodium Ascorbate 562.43mg
@4:32pm - a piece of soft and chewy Spanish Bread + water

Run Down 28th Floor to 9th Floor in 00:02:21

@5:14pm – a 3.03Kms 9:1 Run Walk in 00:16:56

SPLITS: 5:26 – 5:36 – 5:49

@5:31pm – a 2.53Kms 9:1 Run Walk in 00:20:33.

June 26, 2013

adiZero F50 Racer Green

@8:00am - a 40g cup of Nissin Beef Cup Noodles + a cup of Choco Filipino
@9:28am - a cup of Nescafe 3-in-1 Coffee
@12:15pm - 22gms of Clover Chips Chili and Cheese
@12:55pm - rice + chicken adobo + soft and chewy delicious ube ensaymada
@1:51pm - a cup of Choco Filipino
@3:34pm - 2 capsules of Sodium Ascorbate 562.43mg, 1 capsule of ABW Leaves of Life
@4:00pm - a capsule of EnercapsΒ  - a Multivitamins with Iron

@5:09pm – run down 28th Floor to 9th. Stalled by an insensitive who wont give his way – forced me to slowly walk along – in 00:03:11

@5:14pm – a 4.21 Kms 9:1 run walk with ccp ramp loops in 00:30:02

SPLITS: 6:04 / 7:02 / 6:48 / 8:14

Post Run Drink: P 10.00 gulaman.

June 28, 2013

adiZero F50 Racer Green

@8:00am - a cup of Choco Filipino
@11:30am - a cup of Nescafe 3-in-1 coffee
@12:40pmΒ  - rice + porkchop steak + egg pie + Nescafe 3-in-1 coffee
@3:30pm - a cup of Choco Filipino
@3:30pm - 2 capsules of Sodium Ascorbate 562.43mg

@5:09pm – a 4:01Kms 9:1 run walk with ccp ramp loops in 00:30:15

June 30, 2013

adiZero F50 Racer Green without socks

@7:06am – a 4:04Kms 14:1 run walk in 00:30:26

@7:37am – a 2.32Kms walk from Nagtahan back to home in 00:29:02

Newton Racer

@2:12pm – a 1.44Kms 9:1 Run Walk from EDSA to BGC via Kalayaan to claim KOTR race kit in 00:12:41

@2:36pm – a 2.51Kms run from BGC to Kalayaan after claiming KOTR race kit in 00:19:13

FINAL UPDATE

This is a bit challenging route.

We should start at around 2am at McDonald’s Masinag to Sampaloc’s Barangay Hall. From them, it’s a Jeepney Ride to Home. πŸ™‚

I will finalize the date.

Tentative on June 30, 2013. Self-Support. We rely on the Lord’s loving-mercy. πŸ™‚

I will run this in 9:1 protocol as much as I can.

It is final.

Meet-up is 1:00am @ Jollibee Guadalupe, June 30, 2013 SUNDAY!

Run starts 2:00am @ McDo Masinag, Antipolo and ends @ Sampaloc, Tanay

It’s an 8-hour run or 45Kms whichever comes first.

God be with us.

πŸ™‚

WEEK #12

May 27, 2013 TARGET = 10K. Actual = 8.16K

@7:40am, a cup of Choco Filipino
@10:01am, rice, roast beef and veggies Php 85.00
@11:02am, a cup of Nescafe ChocoLatte 3-in-1
@11:58am, 1 x 23g of Choc*Nut
@12:29pm, 1 x 23g of Choc*Nut
@2:54pm,Β  a cup of Nescafe Cappuccino, and Rebisco Crackers
@4:00pm, 300ml water + 200ml extra joss

@5:29pm, 5.7K irregular run walk in 50 minutes 34 seconds

SPLITS: 8:26 / 8:31 / 11:40 / 8:00 / 8:37

Suffered from plantar, tendon and shin pain after 1K. Stopped to stretch and walked a lot.

@6:21pm, 2.46K in 17 minutes 59 seconds. Gained a good speed but already near home.

GEAR: PUMA Axis, New Green Shorts, Nike Socks, Hydration Bag, 33rd MILO Shirt

@6:53pm, 100 side twists in 2 minutes 16 seconds

@6:56pm, 100 ups in 1 minute 56 seconds

@6:58pm, 100 knee ups in 1 minute 38 seconds

@7:00pm, 100 ups in 1 minute 9 seconds

@7:02pm, 15 push ups in 26 seconds

@7:04pm, 30 overhead squats in 33 seconds

@7:09pm, 500 ml gatorade grape + dinner of Sinigang na Buto-Buto and Rice Post Dinner Drinks: 2 x 240ml iced tea + 2 x 240ml water

May 28, 2013 5K

@8:05am, a cup of Choco Filipino
@10:05am, rice and pork teriyaki 
@10:28am, 1 x 23g of Choc*Nut
@11:34am, 1 x 23g of Choc*Nut
@1:30pm, rice and pork chop steak P 62.00
@2:50pm, a cup of Choco Filipino
@4:59pm, 200ml extra joss

@5:17pm, 5.02 9:1 run walk in 00:32:44

GEAR: Newton Racer, Nike Socks, Hydration Bag, Bo’s Cycling Shorts, Botak Singlet

POST RUN Drinks: 500ml gatorade orange

May 29, 2013 TARGET = 10K. Actual = 10.27K

@8:34am, a cup of Choco Filipino
@10:00am, rice and pork something P 48.00
2 x 10g Hany Milk Chocolate
@1:04pm, a cup of Choco Filipino and McDonald's BIG MAC P 165.00 via ONLINE order.
@2:12pm, 1 x 23g Choc*Nut

@5:20pm, 10.27K 9:1 run walk in 01:10:18

GEAR: PUMA Axis, Orange ClimaCool Shorts, White Undershirt, Burlington Socks

Post Run Drinks: 2 x 240ml SPARKLE + 1 soft and chewy ensaymada
@7:00pm 1 x 300 ml Vitamilk Choco Shake
@7:02pm, 2 x 300ml water
Dinner: unli rice and tinola!
Post Dinner Drinks: 2 x 240ml water

May 30, 2013 Break-in of Lunarglide 4 H2O Repel = 5K

@9:00am, a cup of Choco Filipino + 1 Pandesal
@10:30am, rice + 2 longganisa + sabaw ng sinigang sa miso
@11:13am, a cup of Nescafe 3-in-1 Coffee
@1:14pm, 1 pandesal
@1:19pm, 2 x 2 capsules of Sodium Ascorbate 562.43mg
@1:26pm, 2 x 2 capsules of Sodium Ascorbate 562.43mg
@1:14pm, 300ml + 200ml extra joss
@1:33pm, 1 capsule of Sodium Ascorbate 562.43mg

@5:35pm, 5.02K 7:1 run walk in 00:38:48

Gear: Lunarglide 4 H2O Repel, Bo’s Cycling Shorts, Nike We RUN Mla Shirt, Hydration Bag

SPLITS: 7:23 / 6:49 / 9:05 / 8:31 / 6:50.

Plantar pain @ KM3. Recurred very pronounced @ KM4.4. Sped up to finish the run.

Post Run Drinks: 2 x 240ml water

June 1, 2013

@7:29am, 4.83KM 6:1 run walk in 00:42:56

@9:20am, 2.38KM 9:1 run walk in 00:19:29

GEAR: PUMA Axis, Nike Orange Shorts, MILO Shirt, Nike Socks, Hydration Bag

June 2, 2013 no run. LOSER!