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...

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...

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...

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...

  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...