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

This morning, I ran 20k in the rain, by now I guess you know how refreshing that feels . Anyway, it has been a two week rest after QCIM –it seems that I have almost recovered from my injuries  – this means that I could start increasing my mileage again, (finally)

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!

42 km, trail running, training, Ultra Marathon 42 km, long run, running, trail running, training

As usual, work has been more hectic : an audit here, a deadline there , another deadline over there …. ok, I know you get the picture

It really is difficult squeezing in runs at 4 in the morning on a weekday, considering that you have slept at 11:30 pm the day before.

So this is the best schedule that I came up with last week :

Monday – Rest
Tuesday – 21 KM
Wednesday – 8 KM
Thursday – 20 KM
Friday – Rest
Saturday – 21 KM
Sunday – 23 KM

I was able to do only 93 KMs for last week and my knees are sore – my weekend runs couldn’t even be considered “long” runs.

I hope I could sustain this mileage for this week before increasing it next week. Wish me luck

Bataan Death March, training, Ultra Marathon 100 km, 21 km, long run

I only ran twice and covered around 15 kilometers two weeks after the P2P 70K run. I have popped the blisters but both of my big toes still retain liquid which I have to pop after my easy jog/walk routines. Recovery isn’t that quick for me – and the leather shoes which I have to wear for work aren’t helping either. I envy those runners who recover quickly.

Work has never been easy – it seems that my load has doubled (if not tripled) and I’m getting less sleep than before . I wasn’t even able to enjoy the three day weekend.

On a lighter note, both my big toes feel better, hopefully I could start really running again this weekend in order to prepare  for my next ultramarathon

training, Ultra Marathon long run, training

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

2009 was a good running year for me … I have joined a lot of races and have completed 2 full marathons before my 1st year running anniversary – a feat that I thought wasn’t possible due to the corporate-sponsored stress which was given to me for free.

.. and what better way to end it than to run two half marathons (NB and Philstar), an unplanned trail run and the Rizal day 32km run.

Happy new year!

21 km, marathon, trail running 21 km, long run, running

A long run every week

I am currently in the office right now performing tasks that would make my mediocre job seem well, just that -mediocre. Anyway, as I was browsing takbo.ph , I have noticed that there is another 10k run on July 12.

I was just thinking that maybe due to the popularity of the sport, organizers should organize a long run every week – say 21k (21k is long for me) so that we won’t have to “run” again after we cross the finish line.

You see, my weekend runs are the only source of endorphins that I get because of the sudden additional work (read:stress) that I have to do in the office. I can’t train anymore on weekdays like I used to. As they say, the longer the run … the more endorphins you get.

Now tell me, has my running addiciton affected my mind ?

running long run, running