RockenRun: Hooked on Asphalt

According to Wikipedia, “Long slow distance (LSD) is a form of aerobic endurance training in running and cycling. Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel. Ernst van Aaken, a German physician and coach, is generally recognized as the founder of the long slow distance method of endurance training.”

The same article also mentions that “a typical 5k runner might consider 8 to 10 miles of LSD, while a marathoner might run 20 or more miles. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner’s 10k pace.”

I chose this topic because I have been running for a while now but haven’t actually realized how long should a run must be for it to be considered an LSD.

I remembered last year when having breakfast with ultra runner friends (I mean running friends who are way stronger than me) when comments were made about some people bragging in social media that they just did a long 15k run. They said that they just don’t get it , because 15k isn’t really that long.

In their opinion a long run should at least have a minimum distance of around 26 to 30km.

I would like to think that distance is relative to one’s fitness level – some may consider 15k long , some people may consider it short.

Whatever the distance maybe, as long as you are reasonably tired after it , then that maybe long enough for you.

 We call this our “easy” loop – not because the terrain is easy (actually the terrain is more difficult) but because it is easier for us to stop and go home when we get tired since this is near where we live

The first time I saw a Jacranda tree was when I joined the King of the Mountain trail marathon – the only one in Luzon. But down here , there are lots of them

Protecting your phone

I usually wrap my phone in a resealable plastic bag when running to waterproof it. However, it never occured to me that sometimes, the bags themselves get damaged, and yesterday after I took  the picture of the Jacaranda tree – I instinctively dropped my phone into the  bag without realizing that it had a big hole already and ended up dropping my phone.

So, for today’s afternoon run , I got a new bag and duct taped the lower portion.

20 km, 21 km, running, training 20 km, 21 km, long run, long slow distance, running, training

Been awhile since I was able to run. This blog had been on and off with posts, but we try to update it from time to time. Started at the university and practicum in another city, there is almost no time to do anything. But running, and training…that is something one needs to make time for.

Even if Bolt had taken quite a lengthy pause in training, he bought this Garmin gadget right here to use for running!

Garmin Forerunner 310XT GPS Sports Watch

I guess he is  back on track! More posts to come in soon about his runs with this gadget then!

running, training

Sometimes during your runs .. you see things that you just want to hold on to forever. Well, this post is not about that. It is about pictures I have taken recently. Hehehe

Sunrise from the bay

I don`t know what is happening here .. but it seems that the tug boat is trying to pull the entire island of Luzon into the Spratlys

Oh by the way, recently I have been also trying to run without my Zensah leg compression sleeves. I have been using them ever since my shin was injured while training for last year’s edition of BDM 102.

I love them, but I guess I couldn't be too dependent on them

running, training running, training

I have noticed that lately, I have been so dependent on technology when I run- so I decided to train this morning without my GPS watch.

At first, I felt uneasy not knowing what my actual pace was but after around 3 KMs – I didn’t mind at all.

I finished  my easy 18km (yes, I know the distance because I have measured this route before) this morning in 2:31  – it was supposed to be my recovery run for yesterday’s 20km but I enjoyed the slow pace so much 

My GPS watches : Garmin 405 and 305. My 305 suddenly died just 8 months after I purchased it.

The thing about GPS watches is that they suddenly malfunction just when you have gotten used to training with them. So my advice is this : don’t be too dependent on technology.

running, training one run, training

Hydration is an important part of training.  So at any given point in your runs, you should have access to  your fluids. Carrying them with you is a must, but it should be done in a manner that would be convenient to you. So as far as water bottles go, I’d prefer the handheld ones on my regular runs and a bladder based system on the longer ones.

I have just been given an Ultimate Direction Fastdraw Plus water bottle and since it is new , I decided to  use it for my  last 4 short runs – the average distance of each run is around 23.5 kms.

While I was using it, I couldn’t help but compare it with my existing Amphipod Hydraform Handheld bottle – I use two versions: the 20 oz and the 12 oz. I know a lot about this has been previously posted on the web. So let me give you the short version:

•    They both can carry the same volume of fluids (20 oz)
•    They both have wide enough  “mouths” for  ice to fit in
•    The pouches that come with them can accommodate almost the same items (keys / phone / cash, etc)
•    Ultimate Direction has a big finger loop : you can attach it to a carabiner , just like you would do on Nalgene sports bottles.
•    Physically, I like the way Ultimate Direction looks like and also how it fits my hand, not to mention  how easy it is to adjust the strap; the thing is – I find it difficult to sip fluids from the nozzle and everytime I squeeze it, it doesn’t return to its original shape: I have to open the entire bottle for this.
•    With Amphipod, squeezing fluids out of the bottle is very easy.
•    So, as far as convenience and accessibility is concerned – I’d prefer Amphipod.

To conclude,  since I already have the new bottle, I might as well use it. 

running, training, Ultra Marathon long slow distance, running, training

Last Sunday, I joined this 42km event in Nueva Vizcaya, the highlight of which was to summit Mt. Ugo. It was a refreshing change of pace from the usual weekend spent in Metro Manila.

If you would ask me, the 9 hour trip was worth it : everything is clean- the trails especially.  It’s as if the farther you are from the Metro, the nearer you are to paradise.

Course Map

This is the first time I have seen a tree like this in Luzon

This is the view from the starting line. Can you imagine how cold it is in the summit ?

Let's get ready to rumble

View from the trail at sunrise

What else can I say ?

Henry having a hard time accepting we have to pass this route twice. This is where we got lost earlier

The summit, finally! For a brief moment, the sun decided to show itself.

Finished! ... Excited for my next trail

This one is perfect. The route wasn’t so difficult, the trails are 90% runnable even when wet. For the aid stations, they contain exactly what a trail runner needs : softdrinks, natural spring water from the mountain itself, bread, chocolate, biscuits and electrolyte drinks.

Well, too bad .. bandits aren't allowed in this race. Maybe next time, they should register early

As with any adrenaline related activity, equipment and apparel are important. I don’t think I would have enjoyed the run as much if i had used any other shoe. This is my first time to use lightweight shoes in an actual race – and the thing is ,  I haven’t actually ran in this pair before.  So imagine how happy I am when instead of giving me problems , it actually gave me my best trail run experience yet. The traction on this shoe is superb, even in wet trails! New Balance 101 is  simply the best!

Trail shoes come and go. This one left a lasting impression on me - lightweight and sturdy.

Training

About  a month ago, the Company I work for decided to join Corporate Games Manila 2012 and I was part of the running team.  So the interval training we did also helped in my performance for this race. I think running also on hilly roads while I was in Sydney (thanks cuz for letting me stay in your house) also helped strengthen my legs a bit for the 1KM assualt to the summit.

The 20k route

Kudos to Frontrunner Magazine for this event!

42 km, running, trail running 42 km, marathon, running, trail running

This morning was the 2011 edition of the Adidias King of the Road  and I realized that about 2 hours ago. I remember when the registration fee for this 21k event was still reasonable…

For my 30k run this morning, I spent 20 bucks for a 300 ML bottle of Pocari Sweat  and 15 bucks for a 500 ML bottle of water.

Hmmm …

running, training 21 km, long slow distance, running

Instead of starting my run at 4:30 this morning, I waited for the rain to stop – but then, it didn’t .  So, at around 4:50 I decided to give it a go. It’s a good thing that I decided to push on, since the rain didn’t stop until 7:30 am.

Running in the rain can be an enjoyable experience – it is way better than running under a humid environment.

A lot of things have been said on the dos and don’ts  when running in the rain, so please humor me and allow me to add my 2 cents :

• Just because you are running in the rain doesn’t mean that your body temperature won’t rise – so it is very important to keep yourself hydrated. I won’t get in to the details as to how much fluids you need to ingest : when you’re thirsty, you are already dehydrated.
• Sometimes a drizzle can add to the humidity, making your body temperature rise faster.
• I wouldn’t recommend using a rain coat when running in the rain; hell, I wouldn’t even recommend wearing a raincoat when running under the heat of the sun. Wait, wouldn’t that make it a “sun” coat ?  – I have seen a lot of runners doing this lately: I don’t know if there is a scientific reason for this but I’m sure that people who do this are at a higher risk of suffering from heat stroke.
• Wear technical clothes – need I explain ?  Imagine running under the rain wearing a cotton shirt : I’m sure it will weigh twice as heavy.
• This is the most important tip : If you have more than a pair of running shoes,  use the pair which is due for cleaning 

This is the coverage of today’s run :

running, training, Ultra Marathon long slow distance, running, training

With three more PT sessions left, I decided that it is about time that I started training again, even if it involves running short distances only.

This morning, I was able to do a 5k walk and a 6k run.  Instead of running in the MOA complex due to the volume of the participants in today’s GMA Kapuso Fun Run, I ran towards the PICC area and then went home.

Runners (or walkers ?) on their way to the Mall of Asia Compound

More participants along Macapagal Avenue

When I reached home, I felt really good – I haven’t felt like this in weeks

Oh by the way, the lock laces are really good – you can wear and remove your shoes quickly.

10 km, running, training 10 km, GMA Network, running

This morning, I was able to run almost 30 KM.  I feel a sense of accomplishment- it has been almost 4 months since I have stopped running due to an ankle injury and work related training during Sundays.  The only other long run that  I completed before this  was running 25km during the Milo half-marathon ( yup, i added loops before heading for the finish line).

It’s also my first time to run that distance alone ; you see running  that long by yourself is very difficult. It’s a good thing that I brought my iPod with me to keep me entertained.

I  had to take a different route for this run since MOA was filled by the participants of the Rexona Run.

Cones lined along Macapagal Avenue ...

This is the first time I ran this route alone ...

When I reached the Quirino Grandstand, I was looking for the mosaic containing President Cory's pictures but didn't find any ...

This is the distance I have covered upon reaching the Quirino Grandstand according to my GPS watch

It seems that I wasn’t the only one doing a long run this morning – I met Pat of Takbo.ph twice.

Upon reaching the 28th KM I suddenly felt weak,l then I remembered :  I didn’t eat breakfast!

Almost 30 KM - I had to stop due to the heat; next week I'll try to start earlier

running, training long run, long slow distance, running