Was checking my mail, received an email from Arra Galang of Media Contacts Inc., and read about the news of our fellow Filipinos joining the Xterra Tri-Outs, World Championship, in Maui!

As found in their website, “XTERRA Trail Runs remind you it’s more fun to run off-road. Hop across rocks, soar across streams, zig-zag your way along a mountain trail. Be a kid again and rediscover your super-charged sense of adventure and wonder. XTERRA hosts Trail Run races in major cities across the country. Proceeds from each benefit local charities.”

For them to be sent there and represent our country makes me definitely more proud to be a Filipino! Check out Redg Plopinio, Hector Yuzon, Noy, Matteo, and Drew below and a closer look at the Sterra Tri-Outs World Championship through a video link of their journey from Training to Competing in Maui.

Last, but not the least: I would also like to say that Xterra reminds and encourages us to trail run and have fun. The most important part of it is for us to live more. Yeah!

“Interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

Interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, etc.), and is prominent in many sports’ training. It is a technique particularly employed by runners, but athletes from several backgrounds have been known to use this type of training.”

Last Sunday, I was able to attain my fastest training 10k pace.  You see, when I train, I don’t usually do tempo runs because I believe that the only time you should exert maximum effort is on race day.

I used to believe that the ideal training pace should be relaxed and effortless – that was until I was forced to train seriously last March for a corporate running event.

Interval training isn’t easy, and in fact I dreaded it .. my friend Isko (who acted as the team coach) would push us to our limits. There should be no excuses, well maybe if you are close to having a heart attack – so it is imperative that you should have yourself checked first by a doctor because this type of training is not meant for people with health problems.

It would even reach the point when me and my team mates would secretly curse him – not in his face tho coz he was way bigger than us and could easily beat the living daylights out of us, hehehe

As they say – no pain , no gain – it paid off. I have ran longer distances before but not a fast (by my standards) race day 10k.

In training,  you need to know what your objective is  : endurance, speed or just simply weight loss. If it is speed, then interval training is for you.

I got this one in the mail  last Thursday – I would be using it as part of my “training materials”

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.

I wasn’t supposed to buy it yet but it went on sale – and since my 405 is on its way to GPS heaven, well … I decided to treat myself. So this morning,  we tested it and ran a short and easy 22km run in my new favorite running path – from Meadowbank to Sydney Olympic park.

Nothing really special about this run – it was just to test  the new GPS device. I also used my old heart rate monitor and paired it with the new watch.  It was warm this morning, it reminded me of the weather back home – I miss those moments when I could run long distances even on the weekdays.

New watch , old monitor

It seems that my heart rate isn’t as high as I  expected it to be – which is a good sign. One of the advantages of this unit is that it has a large screen – you can see everything you want without waiting for the screen to refresh.

My Soleus and my Garmin – I’ll probably post a review on this next time (when I have time, hehehe)

Running distances of 20km and above is exhilarating – it makes you realize that life is good – I don’t know if it’s the endorphins – or runner’s high or whatever you call it.

Sculling

My friend Ian told me that it is called Sculling – something I would never have learned if I didn’t run today. See – running can be educational too

Keep on running fellas !

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!

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

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.

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. 

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!

QCIM

Let's get ready to rumble ....

This is the third edition of the Quezon City International Marathon – I am happy to be a participant in all three events. I think this is the first time when it actually rained on this race.  I had doubts at first if I can complete this edition since my left foot is still swollen from the  trail run (CM50) which I joined the week before – imagine running the entire 42k with swollen feet. Finished this one in 5:27 – I had to since we were pacing for 5:30

Clark to Mayamit Falls 50 Miler

Happy thoughts before the race ...

As I've said .. painful but fun

This is the first edition of this trail race ( I joined the shorter 60km edition) , and boy was I glad to have joined it! If you would ask me, there are two races here that you should include in your bucket list : Bataan Death March and this one (in no particular order).  I would describe this one as “masarap na masakit”. This is the first time that I injured my hamstring, finished with swollen feet and got lost many times. I reached the finish line way after cut-off.  This is also the first time that I have experienced eating gourmet pasta in the middle of the race – ha! Ang sarrrrap! In a nutshell, the best local trail race that I have joined.

I like green.

.. and it never ends

Pristine

More happy thoughts for the return trip.

ASICS

Have you ever had  a pair of shoes that you loved so much that you decided to buy another pair of it ?

Asics 2140

Race Ready

Have you ever wished that your running shorts had more storage ? Well, maybe raceready shorts are for you . I have tested my pair this morning and it is perfect.

7 pockets for all your running needs ...

It’s time to Rock and Roll!