Looking back from the first day of this busy month, I can’t help but recall again and again, the fun, the sweat and the bondings.
July 5, 2009…33rd Milo Marathon. 2nd FULL for me, but 1st to some in our group.
The first few shots when I first cross the Support Group’s station…
Crossing the Finish Line with Tim (in tights) and Rod…
The bliss of a medal after finishing…
…and the joy of finding friends waiting for you to finish, regardless of time.
July 12, 2009…LSD of the Globe RUN for HOME Route.
The prep while waiting for the gang to complete…
The pause for a break…
The chat while running…
The shot they took while we are far away…
…and the joy of a meal after. Libre pa!
July 19, 2009…Globe Run for Home.
The copying, instead of buying a picture of the race…and getting caught shifting on Heel Strike to the Finish LINE…
…and the group meal together at ‘secret’!.
July 26, 2009…Cardiac Hills Trail RUN LSD.
The after-breakfast pix while waiting for the others…
The pix at the trail…
Being caught alone…
The chance to bike…
The strong finish…
…and the joy and cheers of a group meal after.
Who says you should run alone? Who ever told you to stay at home on a weekend like this?
080209 40kms Done. Tempo LSD 12am ULTRA LSD. MANILA KM 0 TO TAGAYTAY.
080409 11kms Done Slow Tempo. Rainy Night Run with Gab, Cindy, Lorie, Jet and Nina.
080509 6.9kms Done Easy Tempo. Makati Runner’s Run for Cory. 28 is in attendance.
080709 3.8kms Done. Easy Speed. A short but high speed crazy run. 30+ attended this Guerilla Activation night for KR. But for what? BTW, the Newton performed well.
080809 3.8kms Done. Painful Speed. Bagged nothing but the sustained pain in my calf-muscle from last night.
081109 6pm Long RUN. KM-0, Manila to BHS, The Fort. Done. Great shoe performance.
081509 07PM Kenny’s Open ’09 Urbanite Run. 15kms max. a Newton PR. 1:35:21 but still, Pegasus holds the best time!
082109 05PM (Tentative). A 15-Miler LSD. Rod created this route: 08/05/2009 Route Sto Domingo Church to Manila Memorial Park
DID a Short RUN of a measly 10KMs+.
082309 07AM Special Project. We Feed street children and Give them something more. A Success
082409 15.55kms DONE with my Newton Gravity Racer. A Tempo LSD it seems.
082709 6kms ONLY. LSD paced. Wasn’t able to run as planned. The rain…can’t risk my NEWTON.
083009 08AM 2nd MIT-MC Orienteering Competition, Maragondon, Cavite. Late Start. DNF. CP 02 Hard to Find. No team was able to find it after the cut.off time of 1pm. Technically, nobody wins.
Regular RuNs still as usually scheduled. BHS/MOA. 7PM.
Paddling Schedules, stay the same. TUES/THURS @ 430am /SAT @ 500am.
Wall Climbings and Swim Nights, as scheduled too by the usual heads behind it.
Series 1: The Birth. The Profile
July 22, 2009, a Newton Neutral Racer (pictures to follow) was born for me. Thru the kindness of Jinoe and Que Gavan, the shoe made its way to this forefoot. Nice and cool to look at, it was also very light. I’m amazed.
Browsing thru the WEB about this particular shoe impressed me so.
See the technology behind it here.
I’m including the verbatim specs (as written at http://www.newtonrunning.com) right here:
How it Works
When your midfoot/forefoot LANDS on the ground, the technology’s four external actuator lugs are pressed into hollow chambers inside the shoe’s midsole via an elastic membrane. (ACTION). This movement is the shock absorption part of the system. The highly energized membrane supporting the lugs causes them to load up with energy.
As your forefoot levers inside the shoe, the lugs release their stored energy and LEVER you forward.There is a final burst of energetic return (REACTION) from the Action/Reaction Technology™ as you LIFT your knee and begin a new stride.
Most running shoes use various forms of air, gel, foam or plastic to counteract the foot’s impact and response with the ground. But none of these materials capture and return energy with the liveliness of our responsive Action/Reaction Technology™. We’ve spent over 12 years researching, developing and refining our technology. With independent laboratory testing, 9 US Patents (other US and foreign patents pending), world records and PR’s, Newton shoes are showing results superior to any other running shoe technology.
Sir Isaac Newton’s third law of motion is the inspiration for our Newton Action/Reaction Technology. Replacing the foam and inherent energy loss of traditional running shoes.
This is even more impressive (again, as written in the Newton Running – Universal Posting Technology site):
Newton Running’s Universal Posting Technology is designed to accommodate runners who pronate, supinate and those with a neutral gait.
Does this statement make it a shoe for everybody? NO. The shoe is intended for the forefoot (like me) and midfoot strikers ONLY. To see a better running form, visit this. and find out why.
Also, see how the shoe performed compared to other equally nice running shoes, here.
About the LAND-LEVER-LIFT thing which may sound too scientific or technical for some runners, see here. The link included the close-up shot of a newton shoe landing. The picture in the link is the same shoe I have, color and everything.
At the minimum, the shoe is well tested scientifically, and practically. There are lots of videos to watch in the same website such as:
Discover Better Running Form
Natural Running Form
Prevent Running Injuries
Stop! Look! Listen! Running Tutorial
Train Smart: The Lydiard Method (This is some method I’m studying and applying now)
What is Forefoot Running?
So much for the blah blahs and website readings. We know how well the shoe is reviewed and tested and marketed. I will find out for myself how it performs for me. As a natural forefoot, I believe I shouldn’t have that much problem adjusting to it. My outgoing old shoe who has served me for more than a thousand kilometer is a tough shoe to beat. 2 Full Marathons, 4 Halfs, and various short races proved its worth. I hope my new shoes could at least perform at par.
In light of all the boos and blahs and all the word munchings here, am sticking-up a log of the performance this Newton Neutral Racer of mine here. We’ll see how well it can measure up.
07.23.09 05 KMS on forefoot in 34 minutes. The run started at past 7pm. I was surprised at how light the shoe is during the run. We were able to maintain a good average pace of 6:50. But the minor sprints proved nice and fast. The shoe lived up to what it claims to be. For this distance, so far. More beatings to come.
Our GOD, who is an awesome GOD, granted me another answer to a prayer.
THE BAD: The result of the Globe Run for Home included me in the FEMALE group.
FOR THE RECORD: I RUN AS A PACER FOR A PARTICULAR PERSON, NEIL. I ended up pacing a group.
842nd Place 89 finishers behind, about 90% ahead
133rd Place FEMALE 21 finishers behind, about 86% ahead
62nd Place FEMALE AGE CATEGORY 11 finishers behind, about 84% ahead
Inaccuracies all over!
Start delay is 1 minute 12 seconds?
FUNNY thing: YOU PASSED 33 RUNNERS, AND 5 PASSED YOU.
TIME @ GUN: 2 HOURS 49 MINUTES AND 19 SECONDS.
TIME @ NET: 2 HOURS 48 MINUTES AND 7 SECONDS.
BIB NUMBER IS CORRECT
AGE CATEGORY IS CORRECT
GENDER = GROSSLY INCORRECT/INACCURATE/MISTAKEN
For the record, you were ahead of about 9% of male finishers. (SUCH INACCURACY!)
FOR THE RECORD, THE FOREFOOT RUNNER IS A MALE.
A friend contributed a lot to a big decision.
The same friend helped a lot.
I was able to acquire a new investment…soon for blogging, and review…a NEWTON RACER.
Like my foot strike, I’m high…I’m neutral. Thankful and grateful to GOD, my friends, my family.
Excited over the closing days to the Month of August, I must confess such glee.
For once, my mind is filled with things to do focused on just one thing – The Speed Training.
No doubt, I have a goodly-built endurance. I have already done 2 Full Marathons as part of an endurance training. I have already done Trail Runs. My countless LSDs contributed a lot to my stamina now. Off I go now to what Im excited about.
Of course, like any other runner, my training will still include the usual cycle. Long Runs, Building Mileage, and Speed Training = Race Events.
So far, for the month of August, I start the training with a good build-up LSD. An Ultra RUN, LSD pace!
08.02.09 56KMS Km 0 to Tagaytay
08.05.09 12KMS Recovery Short Easy Run (Subject to the condition of the feet, leg and muscle. I listen to advise too. )
08.07.09 15KMS Easy Tempo Run
08.09.09 08KMS Speed Training (Oval)
A taste of what’s to come…sweet and blissful!
WORDS TO LIVE BY:
AEROBIC RUNNING means running within your capacity to use oxygen.
EVERYONE, according to his or her physical condition, is able to use a limited amount of oxygen each minute. With the right kind of exercise, you can raise your limit. This Maximum LIMIT is called – The STEADY STATE = the level at which you are working to the limit of your ability to breathe in, transport, and use oxygen. If you EXCEED this limit, the exercise becomes ANAEROBIC. When this happens, your body’s metabolism changes to supply the oxygen you need to supplement the oxygen you are breathing in. This re-conversion process has limits, so the body is always limited in its anaerobic capacity. When you run anaerobically, you incur what is called “OXYGEN DEBT”. Oxygen Debt is accompanied by the build-up of lactic acid and other waste products, which in turn leads to neuro-muscular breakdown, or simply, tired muscles that refuse to work.
The more intense the exercise becomes, the faster and less economically your body’s fuel is used and the faster lactic acid accumulates.
In other words, the faster you run, the greater your need for oxygen to continue becomes.
Sked 3 times a Week for LONG RUNS.
To improve many parts of the physiology:
1. under-developed circulatory system are enhanced;
2. neglected capillary beds are expanded and new ones are created.
This increases oxygen transportation and utilization, thereby improving your STEADY STATE.
1. Heart becomes bigger and is able to pump more blood with each contraction and to pump that blood faster.
2. Lungs become more efficient, with increased pulmonary capillary bed activity, which improves the tone of your blood, allowing you to get more oxygen out of each breath.
3. Blood circulation throughout your body becomes better;
4. Waste products are eliminated more easily.
DO ANAEROBIC TRAINING:
Once you have developed cardiac efficiency through aerobic exercise, it is time to develop you r ability to exercise anaerobically, to increase your ability to withstand oxygen debt.
Common sense: the slower you can run, the farther you can run.
With anaerobic training, your objective is to create a big oxygen debt and lower your blood pH level so that your metabolism is stimulated to build buffers against fatigue. This is done with INTERVAL or REPETITION TRAINING.
Similar to the three long runs in aerobic conditioning, you should run hard (anaerobically) three times a week. Be sure to allow yourself to recover betwwen hard workouts, at least a day in between. The idea is to stree your system, recover completely, then stress it again.
The one important thing to keep in mind is to make your distance at least 200 meters or more; it takes a distance of this much to lower your blood pH level generally.
Anaerobic training is essential if you want to race well. Bear in mind however, that if you overdo anaerobic work, you will sacrifice the very thing you have worked so hard to achieve, your good aerobic conditioning, which determines your performance level.
MILES MAKE THE CHAMPIONS = it is wise to run once a day at faster aerobic speeds and, supplementary to this running, to jog as many miles as you find time and energy for; even if it is only for a fifteen minutes jaunt.
The more miles you are able to run aerobically in training, then the greater endurance you will be able to develop.
You have built your aerobic capacity and developed your anaerobic capacity. ow you need to keep your ability to tolerate oxygen debt high without dragging your condition down.
Do some Short Sharp Sprints of 50 to 100 meters with 50 to 100 meters floats in between. This will allow you to tire your muscles without lowering your overall blood pH. Doing sharpening once a week is most effective for maintaining your maximum anaerobic development. In conjuction with races or time trials during the week, you can continue to improve your race times for quite a while.
It is necessary to run as many miles or kilometers as you possibly can at economic or aerobic speeds to lift your oxygen uptake to your highest possible level as the foundation upon which to base your anaerobic or speed training.
To gain the best results for the time spent in training, it is important to run at your best aerobic speed = speed at a level just under your Steady State or Maximum Oxygen Uptake.
Even very slow running will effectively increase general cardiac efficiency and therefore raise the oxygen uptake.
One can run too fast or too slow and it is important to control the running efforts as well as possible if the optimum results are to be achieved in the time spent exercising.
It is important to do a large volume of training and it has to be economic, or aerobic.
It is necessary to time your runs over measured courses, and to progressively increase the running efforts as fitness improves.
The running time daily should be increased so that as your oxygen uptake improves you will find the training progressively easier, and your possibilities of increasing the running time greater.
Monday 1 hour
Tuesday 1.5 hours
Wednesday 1 hour
Thursday 1.5 to 2 hours
Friday 1 hour
Saturday 2 hours or more
Sunday 1 to 1.5 hours
This running should be done easily and the miles covered of no real account. The time spent running is the most important part.
Do not go straight into such schedule, but work up to it according to your fitness and ability to train.
Once you are sure you can run for two hours without any real problems, then start out training to the watch per mile as follows: Run over a measured courses for one week, without any influencing factors such as watch, per mile pace, or another runner. Try to run evenly in effort and as strongly as your condition allows.
Start a watch at the start of the runs, so as to be able to take the overall time for each run at the conclusion; this giving an estimate of your capability and condition at this stage of your training.
The time taken from the first week’s training should give you a fair indication of your capacity to train and a basis on which to train further.
The following week, you should use these times for control and then run the same course at the comparable times by checking each mile time as you pass your mile markers.
After a week or so, you will find that the previous times used for control are becoming too slow for you, as your oxygen uptake improves.
For best result, run at your best aerobic effort and supplement by running at easier effort on some day rather than running same mileage a day.
The total weekly mileage that you manage to do will be governed by your climactic conditions and available time for training. However, it is important to realize this point; that IT IS NOT THE DISTANCE THAT WILL STOP YOU IN TRAINING AS MUCH AS THE SPEEDS. If you keep the running efforts to a level within your capabilities, then you will quickly be able manage a large mileage. It is better to run a long way slowly rather than to curtail the mileage possible by running too fast.
Run with what you feel you are capable of…the more the better.
Run on Flats, Hills, Any Terrain, even on undulating courses.
It is also wise to jog easily every morning for at least 15 minutes or longer. The longer the better.
This is quite a scientific approach. I myself am nose-bleeding. Yet, browsing through the concepts and what the author says, this is easily adaptable and doable.
To sum it up:
1. PHASE 1 – RUN LONG RUNS
2. PHASE 2 – SPEED TRAINING
3. PHASE 3 – MAINTAIN BY PRACTICING.
4. KEEP ON RUNNING.
Do not mix all the ingredients. Instead, pour them one by one in your system, and spread them well. Taste and see the product afterwards.
Next article to come: RESISTANCE TRAINING.
As of this date, I already have managed to cover 941.65 kilometers. I initially targeted 1,000 kilometers for this year. I am about to accomplish my target, so I made some adjustment: Increase the Target to 1,500.
I guess I would still be able to meet the new target due to some reasons:
1. Increased Training
2. Higher Mileage per Week in prep for the coming FULL MARATHONS.
3. Force to run more.
Heaven help us. God Bless.
Finally. Was able to run a dragging 7kms.
KM 01 – 08 mins 33.1 seconds
KM 02 – 08 mins 44.6 seconds (i thought i was running faster than the first!)
KM 03 – 09 mins 02.1 seconds (i really thought i was running faster than the first two!)
KM 04 – Walk Break (Pag-pag ba!)
KM 05 – 08 mins 56.1 seconds
KM 06 – 08 mins 36.5 seconds
KM 07 – 08 mins 11.7 seconds (now im feeling faster)
KM 08 – 08 mins 11.0 seconds
Total time spent running (for my recovery) = 01 hour and 13.7 seconds!
LSD tomorrow with the guys at 5am. A good 18 kms to look forward to!
Did 20KMS in 02 hours and 57 minutes.
Was browsing some readings when I chanced upon this interesting article.
I have just finished a Full Marathon last Sunday, July 5, 2009. As of this date, July 10, 2009, I have not done any recovery run. Which is just fine if we’d refer to the article i chanced upon.
Friends and co-finishers advice a 2 week’s rest. From running. I biked and paddled already. Am about to embark to running back again…is it really too soon?
Easy run on the 3rd week up to the fourth? Hardly easy to follow for me. I have lots of schedules to attend to.
This coming Sunday, we’d have a long run. Around 18kms. The following Sunday after this Sunday, we’d have an actual race. This is a Half-Marathon. If I would be allowed, I’d also be joining a Trail Run on the last Sunday of this Month.
Does the rule apply now to me?
I’m not that fast. I might have pushed. I might have given it all. But I feel like running now. I know I can do it all again. I can. I will.
To rest more? I dont think so.
I’m breaking the rule now. Heaven forbids. We will see…