I want to run fast too…But…
Not as fast as the animals of the Havana,
Not as fast as lightning,
Not as fast as the blink of an eye,
Not as fast as the Tarahumara Indians,
Not as fast as Natz, nor Pat nor Dennis,
Not as fast as the elites,
Not as fast as a txt message,
Not as fast as the weather changes.
I have lots of other plans still.
I want to try out the Newton shoes.
I want to try another TRAIL LSD.
I want to try another MIDNIGHT run.
I want to try another fast-paced 16kms.
I want to try wearing a Garmin 305.
I want to try a long run of 7 hours.
I want to try barefoot race in the sand.
I want to try running up a climb.
But again, these are just wants. I wish to focus on what I need now.
I need to run faster. How I will do this, or how I will be able to accomplish this is the question. I might have to ask the experts.
Expert #1: Develop the Fast Twitch muscle fibers – for explosive speed and quickness. How?
Expert #2: Perform Isometrics. Its all about conditioning the specific muscle fibers that cause your muscles to contract quickly and powerfully. This type of conditioning will result in you being able to run faster, and with greater speed and agility and balance. How?
Expert #3: Modify your Approach to Speed Training. How?
Expert #4: Increase your Turnover. Try Interval Work-Outs. Do Tempo RUN once a week. Try Steep Hill Training.
Wow. I’m amazed at how some people would go just to get the ‘speed’. I guess I’d have to make a concrete plan as advised by Expert #4.
* Increase my Turn.Over…the old 3 strides per meter increased to 5?
* Interval Work-Outs.
If you’re running on the road instead of a track, you can use lamp posts or telephone poles to mark your intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you’ve covered a mile.
That makes a lot of sense to me…
* Tempo Run Once a Week.
Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace. Finish with 5 to 10 minutes of cooling down. Your 10K pace is your comfortable pace that’s hard to sustain, but sustainable.
* Hill Training.
Hill repeats are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.
That’s a lot of hard work ahead.
That’s a lot of sweat.
I hope I could keep up and accomplish this plan. By God’s grace, I will.
06.09.09 Around 7pm, I came late at the agreed meeting place for the supposedly early night run.
After a few minutes of chat, when all is set and ready to go, we started with a single round of run around BHS.
A few minutes rest, Vic and Marvin joined us. We head to McKinley Hills. It was an easy run and quite a serious night of running. We did some hills sprints, and fartleks. I’ve had a blast. My legs are somewhat challenged by it.
Two rounds up and down the hills was so nice. We then head back to BHS where the birthday boy NEIL treated us to some ice cold softdrinks and lots of PIZZAs! Bless the man!
The run ended with some more pictures and a quite heavy rain that shooed us away!
06.12.09 A few minutes past 6am, when I reached Chowking Baclaran, Pat, Pepsi, Rodel, Anna, Gab and Cindy was already waiting for us. Carina, Gary, Ayeen and Cele followed.
After some of us finished their breakfast, we all head down to the ‘titanic’ service to Pico De Loro jump-off. True enough, the bus, a mini-bus, was a real titanic – roomy and old and rusty!
Past 9am, we reached the DENR station where we registered. Now off to the jump-off…
Pat and Dennis decided to run from the DENR station to the jump-off. Nice! Fine sight of two ‘adiks’!
After the ‘group prayer’ we started the climb. I lead, Pat, Pepsi, Dennis and Gab followed. We’re planning to get to the first camp near the water source.
By the time we reached the Base Camp 1, a number of other climbers were already there. We then decided to just camp near the water falls. Pat went ahead of everybody. I took to follow him. Dennis too and Gab.
When Dennis was able to catch up with me, I can’t see a shadow of Pat. Not even a slight voice. I was already shouting his name. Dennis then decided to just pick-up the group from Base Camp 1 and head to the water falls where I will be waiting for them.
I was already near the water falls when the rain fell. With the quickest move I could muster, I pulled the raincoat at the back of my bag.
From the waterfalls where I shouted in vain for Pat, I go back to where the road to the summit and the waterfalls meet. There…Pat heading towards me, I towards him.
We took time to sit and wait for the others to arrive. Other climbers from other groups passed-us by.
When all’s regrouped, we head back to the waterfalls to pitch camp. The temperature was hot, but the cool wind compensated for that.
Rodel started cooking his famous Carbonara, Gab his sumptuous Sinigang. After the rice has been cooked, and it was quite a lazy late afternoon, Rodel, Pepsi and I went back to the Base Camp 1 to get some more water for the group.
When we came back, some are tipsy, some are already crazy! They jugged some alcohol and took turns relaying some funny stories of what transpired while were gone.
After the dinner, and some endless discussion over some interesting topics, we rested at around 10:30pm. It was a perfect night. Cold Night, Warm Company, Nice & Intelligent Discussion, Bright Stars, Clear Sky.
4am, I get-up and woke everybody up. After some coffee and some fast-snacks, we were able to assault the road to the summit at 5am. The RUNHikers: Me, Pepsi, Carina, Cele, Rodel and Dennis.
Past 6:15am, we were able to reach the summit. Bit it was a foggy and cloudy and drizzling morning. We took some snacks and drinks and a lot of pictures ‘up there’, and decided to head back down to our camp site.
After we break camp, and some group pictures, we went down the mountain to the magnetic jump-off where our service back to Baclaran is waiting.
We had lunch somewhere along the way, and ate again some cakes at Red Ribbon before we call it a day. I got home a few minutes before 3pm.
Gotta rest. Gotta sleep. Gotta be ready for the Long Run tom.
06.14.09 Near a quarter to 6am, Carlo, Rod, Vicky and I reached the Oblation.
It was a fine morning – cool breeze, bright sunlight, great company, nice run!
We took the 10kms route of the PTAA and some more rounds around the UP Oval. It’s nice to run along the group who shares the same passion with you.
After most of the registered runners finished, we took time for some photo-ops. It was quite a number of Takbo.PH member-attendees. Such Fun.
We ate at Rodics…and got treated! Thanks to the Hoff Marvin! Nice tasting TAPSILOG and LONGSILOG. We then head to KOPIROTI in Katipunan for some more chats…I ate a coffee bun and the MILO Dinosaur.
Chelly dropped me at the LRT Line 2 in Santolan. Off I go. Off they went about too.
Am full. Am energized. Am glad.
After last month’s climb at Mount Maculot with the gang below this paragraph, I have a new set of gang joining the climb this June 12, 2009 – The Freedom Climb.
We shall be joining other climbers in Mount Pico de Loro. See the view below.
So what do I expect now? Not much.
1. Fun Climb
2. Jolly Gang
3. Sunny Day
4. Cool Night
5. Musical Evening
6. Easy Leg Work-Out
7. Del-uscious Meal
8. Early Get-Home
9. Warm Company
10. Blessed Day
11. Back Home Safe and Sound
12. Some Wacky Messed-Up Evening
Thanks to Carlo for the design. And thanks to the group composed of the following: pepsi,flyingboar,oOoceleoOo,dhentzm,argonaut,hagibis,dirtysanchez,drunkenlilly,joseph,ana and ayeen for making themselves available.
Looking forward to the fulfillment of my expectations!
It was not just a dim day. It was gloomy and chilled.
Non-stop rain from morning to night. But we have a run. Who the hell could stop us?
I came late at the meeting place. Due to so many nasty and undesirable reason. Not the rain though!
Thanks to J.nash for the ride to ROX.
The road was almost empty when I left the office. Only the wild strong wind fills the way. The drizzle, which is the usual substitute of the hard pour, kissed my face as I wait for my elegant ride – the jeepney.
At Buendia, I transfered to a more elegant (though rusty) jeepney to Ayala. I passed-by Mercury Drug for the fuels. I even snatched a burger at Tropical – a burger I’ve tasted for so very long.
Chewing some choco-snacks as my main fuel for any runs, we reached the point of meet-up. There, to my surprise, a huge number of soaking wet runners. All very familiar!
We spent minutes first at Rudy Project for the most coveted shirt in town…the IAMNINOY shirt. Hell yeah, I’m a registered member. Soon, i’d wear it.
So off we go. Around Bonifacio High Streets, we rolled. 2 rounds after, we go straight to McKinley Hills. It was a fast paced run in the hard rain. The sweat and the rain fight it out in my skin. Nasty taste!
At the first pit-stop, we load some sweets and carbs. I present to you: THE ATTENDANCE!
There was a pause before we cross the road to ROX. Another picture-capturing event. Under the rain. We paused, and sprint. It was so nice.
After the ‘brief‘ stop and picture captures, we head on back to BHS. Again, the weather just so loved us that HE decided to let drop a very hard rain on us.
There at ROX, a gang is waiting for us. They too missed the run in the rain. But they took time to join us. Such fun.
Now you know what you just missed.
Bored with the usual Sunday races in the Metro? No wonder the races outside Manila is becoming a hit. Many have been asking when will Takbo.ph have its own event. I don’t have the answer myself.
This is not a Takbo.ph event since we don’t have the funds to organize one. But just this week, a sponsor together with Takbo.ph and a race organizer have come together to bring you a unique running event. We don’t have the date yet and we can’t give out the details. Kaya wag inyo ako kulitin. Hehehe. But as I was listening to the concept, I just can’t help but share this piece of news with you. It will surely be the next big thing in races that you will look forward to.
We hope to get your usual support so that our sponsor will do this every year and because I know that you will want to run this kind of event every year.
Aren’t you glad you are a runner?
1. It will not be outside Manila.
2. It will not be the usual Sunday morning race.
3. Typical distances. Maybe a 3/5/10K or a 3/5/15K. Saan mas gusto ninyo?
4. The event will be unique. We usually go home after the race but this time, you will really stay after the event. Ang uuwi, confiscate natin ang running shoes. Hehehe…
Lots of excitement.
Lots of speculations.
Lots of ideas come to mind.
Hmmmm. The agony of waiting.
Save the day. Empty the calendar. Prepare.
What event this is? Back to the clues.
1. It’s inside the Metro. Good.
2. Not your usual Sunday morning. Must be an afternoon affair!
3. Typical distance…speed or endurance?
I think i’d go for speed this time. Hmmm.
05.08.09 Climb at Mount Maculot. An experience worth repeating over and over again. For me.
We took the Grotto and the 45 trail to the ’7/11′ of Mount Maculot, and down to the Rocky Road.
After a few hours of sleep…
05.10.09 Botak Paa.Tibayan 42kms. LSD
Now this is something I myself, never thought, I’d do. After only about 2 hours of sleep from the climb, off I go to the Starting line of Botak Paa.Tibayan.
Finishing after more than 6 hours, I was awarded with a Medal, sunburn, dark skin and loads of praises.
05.17.09 An LSD from Tagaytay to Sta. Rosa Laguna. Finished in more than 4 hours the long and heated 33.96 kms.
The arrozcaldo and the cold drinks after made this run more memorable as it is. Thanks to Mhel. Thanks to Doc Eric.
05.24.09 The Botak Baguio City Run 21Kms.
Now this is one nasty run. Nobody knew the trail. We were surprised to be tested here. 3 kms of steep downhill…and needless to say, where you go down, you go up. The pounding was just memorable. The cold temperature did help a lot.
The fun side of the trip is the sharing of meals where we stayed. Thank to Cherry.
05.31.09 Earth Run 16kms. A New Personal Best Record so far. It was a drizzling morning run, nice and cool and so wet!.
The IE8 runners and the Earth Runners agreed to converge in McDo Net One. There, the fun just never fades.
Now…lets go to the month of June. Hmmm.
MONDAYS – Easy Run
WEDNESDAY – Long Run
FRIDAY – Tempo Run
SUNDAY – Tempo/Speed Run
In preparation for the BIG event on October 18, 2009, the above schedule holds. of course, I am always that flexible to alter it if the situation mandates.
1st Week of JUNE:
06.02.09 TUES – Morning Easy RUN 10kms failed to do over some errands that cannot be ignored. Did an Easy 5.75 kms only.
06.04.09 THUR – Night Long RUN 30kmsfailed again…done only 12kms under a hard rain.
06.07.09 SUNS – Morning Tempo RUNa not so good time at Mizuno. Did the 15kms.
Total MILEAGE for the 1st Week of JUNE: 32.75 kms ONLY. WAY-OFF!
2nd Week of JUNE:
06.09.09 NIGHT Hills Training at least 10kms.done 11.33kms in 1:58.39.2 Hill Sprints and Fartlek shocked the legs!
06.11.09 MORNING Easy RUN at least 8kmsfailed
06.12.09 FREEDOM CLIMB @ PICO DE LORO a success!
06.14.09 Morning LSD @ PTAA Run in U.P.was able to do only 17.8kms.
Total MILEAGE for the 2nd WEEK of JUNE: 29.13kms ONLY. This SUCKS!
3rd Week of June:
06.16.09 NIGHT Hills Training (again) 10 kmsdone! 11.9kms
06.17.09 NIGHT Easy Tempo RUN 15kmsfailed
06.19.09 Night EASY Run done! 11.9kms + 5 kms = 16.9 kms
06.21.09 Trail Running @ ALL Terrain 15kms.done! 15.5kms! in 1:55:00.
Total MILEAGE for the 3rd WEEK of JUNE: 44.3kms ONLY. Not Bad..
4th Week of June:
06.24.09 Night Run @KM 0 to Uniwide Coastal Loop. At least 30kms. done ONLY 21kms.
06.27.09 TAPERED…BUT i paddled. S#1
06.30.09 TAPERED…BUT i paddled. S#2
1st Week of JULY:
07.02.09 TAPERED…BUT i paddled. S#3
07.05.09 33RD MILO MARATHON! 42.195 kms! DONE! FINISHED!
2nd Week of July:
07.09.09 Paddle S#4. Bike, Paddle, Bike…Oh Yeah, I was a Pacer!
07.11.09 7 KMS Slow Dragging RUN
07.12.09 LSD @ 5am with Neil, Mike, Gab, Rachel, Rod, Carina, Doc Lyndon, Carmen, Shel, Gabo, Jet, Nicky, Carol, Tony, Cindy, and many others whom i cant recall as of this writing…able to DO 21KMS ++ . Nice Run with you, Guys.
3rd Week of July:
07.14.09 Paddle S#5 3 sets of 10 minutes. Bike, Paddle, Bike.
07.16.09 Paddle S#6, 4 sets of 10 minutes, 3 sets of Starts. Bike, Paddle, Bike.
07.18.09 Paddle S#7, 3 sets of 10 minutes. Bike, Paddle, Bike. Still, NO RUN for the Whole 6 days.
07.19.09 21KMS @ Globe RUN for HOME done in 02:44 pacing Neil, Isagani, David Buban and Tito Caloy.
4th Week of July:
07.20.09 Swim Night...a good session. Was taught and learned quite a little!
07.22.09 04 KMS Easy Short RUN @ MOA
07.23.09 05 KMS Easy Tempo RUN @ BHS
07.25.09 Time Trial Paddle S#8. 4 Sets of 20 Starts/Long and Loaded Paddle. 500 meters.
07.26.09 CARDIAC HILLS Trail Run DONE 19.5 KMS. Run, Bike, and RUN!
Ideally, more hills and more speed work-out is needed….
As most of my closest friends knew, I like running in the rain. It’s my favorite time for running…a condition that’s so cool for my body.
This is exactly what happened at the Earth Run. I was able to beat old time records. This is now my personal best time. Thanks to the drizzle, and the wet road.
The race started 30 minutes late from the supposed time. All runners of different categories were made to start all-together.
As expected, unless you’re position at the front, you are forced to start slow. The road is crowded. 16km-runners spammed with 3km and 5km group.
Navigational running experience sets in. You must find your way among this crowd.
After the first lace-marker turn-around, the road seemed to just open and give-way. I was having fun recovering from the uphill of McKinley. After the 5km marker, 16km-runners basically own the road.
I tuned my pace with at least a hard effort. I marked the 6km-pacer as my personal target.
Going to Pasong Tamo Ext., I was able to set a good pace with the pacer. Am glad with my pace. We’re basically like running buddies running together. All the way down to Bayani Road, we’re just arms away from each other. Not until the trun-around at C5. The pacer kept up with his pace. I have to slow down to recover. At this point, we’re about to run-up again to Lawton Ave.
With the best effort I could muster, I gave all, and consistently kept a fast-but-careful stride to the finish.
Like I would always do, a strong finish is my usual aim. And I was able to accomplish the same.
Am glad to have set a new personal best record. I hope to continually beat the same over some hard training.