Tag Archives: i want a sub2 21k

Running: Back to Training

Posted on by dimsumandsiomai
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I will go to training hell for deviating from my training plan. Training for the last five days didn’t go as planned but I was still able to put in some great workouts.

  • Thursday: Interval repeats of 200 meter hills at 5k race pace. I was actually able to suit up for this. I was good and ready to go last week for this but as soon as I started my warm up, my shins started acting up. My shin splints were back. At the risk of getting injured, I called it a night and rested up.
  • Friday: It was another night of interval repeats of 200 meter hills at 5k race pace. I really actually planned to do this. After I dressed up, I realized that I left my hydration belt at home. I wouldn’t have a place to keep my phone and my keys in while I run. The big tamaditis virus hit me because running with stuff in my hands were a big problem for me. It was a good thing I was still able to bike. I was able to do 40 kilometers of spinning that night and I really focused on uniform high speed cadence. I also got glimpses of Bryan and Noelle at high street too but I wasn’t able to say hello for fear of falling flat on my face from my bike.
  • Saturday: It was a rest day for me as planned and rest I did but I sneaked in some swim time to practice for the aquathlon the next day. It wasn’t much though because the pool at the condominium was mighty small.
  • Sunday: A 17 kilometer long run at 6 minute pace was up in the plan. I wasn’t really able to do this because it was race day at the Ateneo Aquathlon. It was a great race. I would definitely do more of those things. I just need to improve my swimming form more.
  • Monday: Another planned rest but instead of resting, I made up for the planned training I missed the day before. I ran 17 kilometers at 6 minute pace.

Running the 17 kilometers at 6 minute pace was not easy but it was doable. I’ve found that most of what’s in the plan is very very hard and taxing on myself but they are very doable.

17k

17k route

It wasn’t a really long long run and I didn’t really need to run it at a very fast pace but it was hard. But it was doable. I felt really sluggish going down Mckinley Hill. It must have been because of all the smoke and pollution I sniffed up along Lawton. I wasn’t really able to track my speed and pace. I was stupid to not remeber any key points in my map to that I could check my time against the distance that I’ve already ran. Good thing that I was able to remember that kilometer 12 was at Bonifacio High Street. If I ran at a 6 minute pace, that would mean that I would need to be in BHS at around 72 minutes. I just kept on running. I remember looking at my stopwatch when I was around the Mckinley intersection and the time was around 55-60 minutes. Not only did I just run a sub60 10k but I was also within my target. Making it to BHS in 72 minutes was in the horizon.

I got to BHS at 64:57 minutes. I was surprised to be able to make it there with much time to spare. I wanted to take it easy because that meant I had over 30 minutes to complete the last 5 kilometers. I was jogging at an easy pace around BHS and I wanted to keep it at an easy pace but there was this other runner that was racing with me. Part of me didn’t want to be left behind and part of me just wanted to keep and run my own pace. I ended up running along side him for four more rounds around BHS. I was a fast last 5 kilometers because I finished the whole 17 kilometers at 1 hour 33 minutes. It was a good training run last night. If I ran that same pace at my 21k race in Globe, I’m sure I’d be able to break the 2 hour limit. I just need to muster up enough endurance and I just need to really really want it. I was feeling sluggish and tired in my last loop around BHS. I were to run another 4 kilometers after that, I sure would have slowed down a bit.

I may still need to deviate from my plan today. I need to rest up. My body is really hating me right now. Some spinning for me tonight if I don’t get too lazy! The sub2 21k at Globe Run for Home 2010 isn’t looking to far off from my run last night.

Running: Running at a Sub 5:30 Pace

Posted on by dimsumandsiomai
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It was training day number two for me yesterday and as the plan advised me, I had to do another 8k at 5:45 pace. I planned to do the same route again because I didn’t have a chance to map out a new one. I warmed up. I did a little stretching. Before I knew it, I was at it again trying to run 8 kilometers at a 5:45 pace. As much as I wanted to run the exact same route, traffic conditions yesterday and the fact that I needed to run at a constant pace, made me veer away. I wasn’t actually sure I was going to be able to run 8 kilometers but I just kept on running.

training day 2

It turns out that I only ran 6.76 kilometers. Over a kilometer short of my desired distance. As I reached the end of my run and as I glanced on my stopwatch, I knew I was off my planned distance. It was either I became absolutely fast or I ran a shorter distance because my clock only read 36 minutes. It was still a good run though because I was able to run at a pace of below 5:30 per kilometer. It was short but it was still a good run.

BTW, Unilab photovendo photos are up! Here’s me looking like an epic epileptic balding cancer patient.

URUW2010_1_002462_xxx19_5381

URUW2010_2_008775_xxx19_5381 URUW2010_2_008774_xxx19_5381 URUW2010_2_008773_xxx19_5381 URUW2010_1_032981_xxx19_5381 URUW2010_1_019297_xxx19_5381 URUW2010_1_015356_xxx19_5381 URUW2010_1_015355_xxx19_5381 URUW2010_1_011903_xxx19_5381 URUW2010_1_011902_xxx19_5381 URUW2010_1_009174_xxx19_5381 URUW2010_1_003958_xxx19_5381 URUW2010_1_003957_xxx19_5381 URUW2010_1_002462_xxx19_5381

If you’re not there, maybe I took a photo of you!

Running: 8 Kilometers @ 5:45 Pace

Posted on by dimsumandsiomai
5

Training day number one.

It was an easy 8 kilometer run at a 5:45 minute per kilometer pace. I don’t know why the plan called it an easy 8 kilometer run because it wasn’t easy at all.

8.83k

Since I was lacking the technology to track my distance real time while I was running, I plotted this 8 kilometer route just before I went down the office to change and start my run. It was gravely stupid of me to include hills in it because it was a speed run. Hills would have greatly affected my pace and finish on tempo but I ran it nonetheless.

I did a short warm up run just before doing the speed run. I did a few stretching exercises and then I was off. Without any means to track my pace, I just relied on the stop watch of my phone. I just kept on running. I maintained a pace that I would normally run on races. It was something that I have never done before in a training run. If I want that sub 2 in the 21 kilometer race at Globe, I must train for it.

I was out of Mckinley hill at around 22+ minutes in my stopwatch. That was a little over 4 kilometers in under 23 minutes. I was inside my target pace of 5:45.

It was still an easy run up until Bonifacio High Street. When I got two my final two laps around BHS, I felt really tired. My shoulders were aching already. A crystal clear sign that I lacked coretraining. I tried to keep my pace up but from my estimate, I could have slowed down to a 6 minute per kilometer pace.

I could not remember the last time I had sore shoulders from my run. I guess this means that I need to do more include situps and core exercises in my training. I hate doing those things. It’s another “EASY” 8 kilometer run at 5:45 pace again tonight. Wish me luck.