Great read! Informative!
After all you’ve had to work hard to get to the top of the hill, so you don’t want to be holding back on the downhill and not take advantage of having gravity on your side!
Weekend Plan – a 15K route x 2, + +. 🙂
Tag: tagaytay
Picking Flowers
It was just a sudden plan.
Met with the elite ultrarunner Daphne @ SM Bacoor for a run to Tagaytay. She thought we’d be starting there…but we took a bus.
By near 5am, we were already at McDonald’s Tagaytay.
After a a short breakfast, off we go to the direction of People’s Park.
A 6.97K run in 45 minutes 48 seconds. Highest Elevation is 672m, with 297m elevation gain. I was catching my breath here. Ave Pace here is 6 minutes 34 seconds per KM on a rolling hills with much inclines.
A 9.63K run in 1 hour 2 minutes 39 seconds. Highest Elevation is 744m. with 291m elevation gain. I was pushing myself hard to catch up with Daphne’s pace. She was just taking it easy. As I try to catch up with her, I am also trying to catch my breath. And here’s the funny part – she was just picking some flowers along the route. 🙂 LOL I would get to overtake her at downhills – but she would just overtake me too everytime we go up. Ave Pace here is 6 minutes 30 seconds per KM over too many up and down hills.
Some view up the People’s Park:
We took a stop at SF grocer to get some water.
After a short break that seemed too long, we crossed the street and head up to the direction of Nasugbu.
It was a 5.01K run in 39 minutes 19 seconds. Ave Pace is 7 minutes 50 seconds. The route is mostly uphill. Highest elevation is 734m with 214m elevation gain. I felt a very heavy leg here until we passed by Mushroom Burger. The world seemed to stop and all I want is to eat. LOL. But we didn’t event stop to enter.
It was a 5.04K run to finish. I thought it will be faster because it was mostly a route that goes down. But I was forced to walk a few times.
We Averaged a Pace of 7 minutes 41 seconds per KM. We took time to have a picture too. Daphne was even egging me at going to Mahogany Market. I knew that if we did, we’d end up in a table somewhere there with a bowl of Bulalo – and scrap the last 5K out. LOL
We were just starving when we reached Olivarez Plaza. No stopping us now. We ate at KFC. LOL. Unable to find some good meal with soup or noodles.
Such fun here. Looking forward to DapDap’s killer hills next time. It’s a lot harder than Ligaya Drive.
Year-Ender Fun and Run
The Planet’s most BORING Party = Team Boring Party.
Dasma to Tagaytay RUN
LSD Musings and Lessons Learned
Google LSD and you’d get crazy figuring out why it’s an acid and not the running term we use here.
Such is just one of the many wonders of this running thing.
Simply put, for the many new peeps trying out their times in running, LSD is referred by many of us as LONG SLOW DISTANCE running. We could also thank WIKIPEDIA for their definition: here.
As worded in the link above, LSD is more than what anybody just thought it is. The benefit is so much so that you gain a lot. I must quote:
the minute you can’t talk, you are going too fast
Being one of the many advocates of this method of training, I must confess – It works.
Traditionally, the Honolulu Marathon Clinic provided the following rules:
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No fewer than three runs per week
No more than five runs per week
No less than one hour per run
No farther than 15 miles on any run
One run per week lasting two hours or more (after month 5)
Then, Jeff Galloway introduced an effective compliment: The Walk-Break!
“It has been found that average runners will have more success if they take regular walk breaks.”
Practically speaking, now a days, I don’t think anybody follows any strict rule on training at all. Except that everybody does the basic – TRY OUT WHAT WORKS FOR YOU and LISTEN TO YOUR BODY more. LSD now has become a variation of many runs. Slow start on a long distance with tempo runs in between or at the last leg to the finish line. Such an example is attained and done by yours truly thru many practices.
Since there are many experts, and what the experts say is almost always effective – but they have said so much you got confused – why not just try one and see for yourself?
Running a Full Marathon is not easy. All the more an Ultra Distance. But for the braveheart that we all are, Full or Ultra Marathon is doable, and easy if you have prepared for it well. You just have to spend a lot of time training. Run long, and run well. Preparation is everything. Nothing beats a man who is well prepared! and sad to say, the opposite is true. Enter a race unprepared and you’ll suffer every known consequences.
From my own experience, If i may impart it, I have learned a lot. A few of them as follows.
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Learn R.I.C.E. first. That’s Rest, Ice, Compress and Elevate. You’d do just that after the race.
Train your run at different times, at different distances. Do you think you can run the same finish time on a morning compared to a night race?
Learn to embrace nature. Sun and Rain does not sound good at all but if you’d just understand that they stay even when you’re gone, you will also learn to accept and try running under both condition. If I may note: I can run faster when it’s raining. PR’s I have set under a rain remains unbeaten up to this writing.
Learn to be self-sustaining. Know what to carry on your long runs. Your drinks, your food. Please! Nothing new on race day!
Use your most reliable shoes on race day. No matter how expensive your racing shoe may be, it may still surprise you with a problem if you have not trained with it on a long run too.
Learn your own pace. Don’t be sucked into the speed of others. Trust me on this!
Practice a long run with your race attire too. That same nice and elegant race wear you’re saving for the big day might just be your next problem too.
Don’t commit the mistake of comparing yourself to others. No runner is exactly alike. Even twins have differences. What works for them may not work for you and the opposite goes true too.
Learn to know when to give up and when not to. Pain is tolerable. Long-term injury is not.
At least try, to follow your own learnings. Learn from the experienced, but always listen to your own body.
More than Just a FOREFOOT Runner 