Running in the Moonlight
After doing the 10K Nike Run Manila with an hour on my time chip, I decided to work on 5-10-10 K per week run, but weather sometimes forbids me to run. But this week, we’ve got good weather and I decided to do a 5K 2 days ago.
It’s a good run, just slow pace 150bpm run that ended after 36mins. I missed some upper body workout and so I did some core exercises after the run.
This time of the year, sun sets early around 530-6pm, but two days ago the moon was so bright that frogs can be seen hopping around the oval.
Hoping for a good 10K run today. ^_^ Be safe people.
Nike We Run Manila 10K
Finished the 10K run in 1:02:50. 2 mins and 50 seconds slow to my 1 hour or less target.
Nike – We Run Manila 10K
Got my race kit today. Special thanks to She and my other running buddies – Mae and William. We’re ready to hit the road on October 15.
Amazing race kit. Dri-fit shirt, water bottle, info material, d-tag time chip. ^_^
Been raining since Monday and can’t wait to do a run before the event. I’m just gonna do some spinning workout.
Nike – Run Manila 2011
Already registered on Nike – Run Manila 2011 10K run.
http://runrio.com/2011/09/nike-we-run-manila-10k-exciting-race-event-features/
Eyeing on 1 hour or less for the 10K run – Tons of freebies ^_^
Dada is an Oakley Rebel
Love this Jawbone!
LIVESTRONG JAWBONE SUNGLASSES
Oakley’s legacy of sports performance innovation continues with the new Jawbone. The latest evolution of a coveted design, this frame is like nothing ever seen in the world of sports. Every aspect is engineered around the clarity and protection of High Definition Optics® (HDO®).
With Oakley’s new Switchlock™Technology, the lower part of the frame rim opens to allow easy access for quick lens changing, letting you optimize performance in any light condition. The revolutionary design holds the lenses with a suspension system so stresses on the frame won’t affect the optics. With ordinary frames, flexing can change the surface contours of the lenses, causing optical distortion. The new architecture ensures there’s nothing to diminish the unbeatable clarity of High Definition Optics® (HDO®), and you still get the optimized comfort and fit of a flexible frame design.
Pivot the nose piece to unlock the lower jaw and open it for easy lens changing. There’s minimal handling involved, so dirty fingers don’t get all over the lens. The quick-release system closes with a cam that locks each lens securely in place.
Oakley engineered the pivoting system with a release mechanism that lets you remove and replace the nose piece with a different size to customize the fit. A comfortably secure fit is essential for athletic competition, so Oakley started this new design with the company’s legendary Three-Point Fit. Instead of hooking the ears like conventional frames, a Three-Point Fit ensures the frame touches the wearer only at the bridge of the nose and the sides of the head. Oakley combined the proprietary fit with specialized bridge geometry and strategically placed flex zones to give the frame a broad range of flexibility while directing stresses away from the lenses. That way, the optics can do their job without the distortion of subtle bending and bowing.
Oakley is proud to partner with the Lance Armstrong Foundation in support of its ongoing mission to inspire and empower people affected by cancer. When you purchase the Llivestrong® edition of Oakley eyewear, the company will provide $20 to the foundation.
- Oakley Switchlock™ Technology for an interchangeable lens design that helps you keep up with changing light conditions and maximize performance in any environment.
- Unobtainium® stem sleeves for a secure fit that increases grip with perspiration.
- Durable yet comfortably lightweight O Matter® frame material that optimizes protection while maintaining a flexible fit.
- Interchangeable nose piece for a customizable fit.
- Unbeatable clarity and visual fidelity with the patented innovations of High Definition Optics® (HDO®), optimized by an entirely new frame architecture that translates frame stresses away from the lenses.
- Full range of optional lens tints for glare reduction, improved color perception, enhanced contrast and optimized depth perception.
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- XYZ Optics® to extend clarity across lens contours that open peripheral vision and improve side protection against sun, wind and impact.
- Plutonite® lens material for 100% filtering of all UVA, UVB, UVC and harmful blue light up to 400nm.
- Protective sports-specific Oakley Soft Vault included with capacity for extra lenses
- Oakley Nano-Clear lens cleaner “pen” with Hydrophobic designed for up to 10 applications
- Available with Oakley prescription lenses (+2.00 to -3.00 combined power)
Running in the Zone (part 2)
Since I tried incorporating Heart Rate Training or Training in the Zone, using my Timex heart rate monitor watch t5g941 my running has changed.
There was this consciousness in maintaining an appropriate effort in each run. It’s like giving the right intensity for a specific goal.
Last Monday, I worked on a 10 kilometer run, and try to work in my Zone 2 or Endurance Run. Using the Timex HRM watch, I was able to maintain the right intensity to finish a 10K in 1 hour and 10 minutes, still fresh. My average HR is around 157bpm on this run and it peaks at 170+.
Unlike before, I was always running at 80-95% intensity and finishes each run totally empty or can’t even complete the desired distance or even maintain an ideal pace.
Running with the heart rate monitor, helps me keep the intensity and the consistency in delivering a good pace for an endurance run. (Endurance Run is something that last within 1 to 3 hours).
I would like to build on this base and after a month or more, will try working on the consistency of delivering at Zone 2-3 intensity for a 10K. Hopefully, I will try to run my 10K in 50 minutes or less.
Heart Rate Training
I am now trying to follow this guide for my heart rate training. Somehow I find it more systematic than to just “run like an animal” all the time. Yesterday, I did a recovery run and finished a 5K at 36 minutes. My MWF days are for running and the TTH are for core and upper body workout. I have to make my Sat and Sun as my bike days.
How I wish I could squeeze in some swimming lessons, but right now, these are reasonable and attainable plan for me.
Lately my 5K is around 27-28 minutes. I’d like to get that 5K in 25 minutes (or less) or that 10K in 50 minutes, I nailed that 25 minutes last year but due to patella problems on my knee, I was grounded for months.
Getting back to some serious running. Be safe everyone, see you on trails.
Running in the Zone
Yesterday I tried a 10K run working on heart rate zone. This is a first and the run feels better. I finished the 10K refreshed and with still plenty of energy left.
Typically, I just ran and tried to compensate energy on feel. But afterwards, feels totally empty. I think I am always doing an 80% to 90% effort for the past months. But yesterday, I tried incorporating Heart Rate Zone training, how to establish your zones and choose workouts on each of them.
Unlike before, I need to classify my run for a day, Slow Run, Fat Burning Run, Endurance Run, Optimal Conditioning and Speed, etc. And each corresponding Run equals a heart rate, thus working with the zones.
Yesterday my 1:15:00 hour run goes between Fat Burning/Slow Endurance Run at around 60% to 75% of my heart rate. Timex recorded my ran at an average of 160 bpm and peaked at 171 bpm.
At first, it’s a little awkward trying not to run too fast, because typically, I run at my 80% zone. Using a heart rate, whenever it goes below 157 bpm I tried to compensate my run, because I’m under training at that effort. Or when the watch displays 161, 162, 165, 170 bpm, I tried to slow down to just 160; because it tells me that I am giving above 75% effort.
After hitting around the 7K mark, I actually enjoyed it and got a feel of the run. It’s like maintaining a pace at the effort on how you you actually plan your run – and my goal was set to Fat Burning/Endurance Run.
After finishing a 10K at 1:15:00, I still feel fresh. Average heart rate is 160bpm and the peak is at 171bpm.
I cooled down with a 3.7km bike ride at 15 minutes. My experience with training using the Zone is a good one and I plan to incorporate different run and work out with the Zones again.
Timex T5G951 Heart Rate Monitor Watch
Because I got a sucky heart rate monitor (HRM) chest strap from Bowflex, (and also because I’m celebrating my birthday) I decided to get a “good one”, a Timex T5G951 Heart Rate Monitor Watch. The Bowflex HRM watch is amazing, it’s the chest strap that’s killing me.
It’s also good to know that the Timex HRM chest strap is compatible with Bowflex Precision XT watch, so I got two amazing watches and one working chest strap.
The Timex T5G951 HRM watch with its matching chest strap is good for those who are looking for no fuzz, I-just-want-to-know-my-heart-rate sports buff.
There are just three buttons to press and the watch displays in huge numbers and text. It’s just press or long press the button to get the info.
Unlike the Bowflex and its strap, the Timex chest strap connects instantly to the watch with just one press (and a few seconds) and shows real-time heart rate in BPM (beats per minute).
I didn’t even moisten the chest strap sensors to get the signal. The chest strap is comfortable to wear and gives accurate HR readings.
After the workout, you can review: time, average heart rate and peak heart rate. The Indiglo light works perfect for those dark days and the waterproof strap and watch is great for both sweat and rain.
For those who wants to experience using a HRM, you can’t go wrong with Timex.
Pearl Izumi Syncro Float 2 – best running shoes
The Pearl Izumi Syncro Float 2 is the best shoes for running. I recently tested mine on a rainy day on an uphill wet road run and it delivers well. Grips well even on mossy parts of the pavements. I am carefully choosing the paths but even if I step on water, or on wet rocky or grassy surface, the Syncro Float 2 delivers well.
The pair is stylish and with a unique square-mesh and seamless upper has 360 degree internal midfoot strapping, glued on external clear plastic. There’s also no problem during the night because this pair features a dozen reflective treatments. This is the perfect pair for neutral runners and I highly recommend it. Style meets functionality – Pearl Izumi Syncro Float 2.
My DailyMile this month
This is really mediocre compared to the past months. I should be logging 50km a week or more, but with so much multitasking I was not able to balance or to stick to my workout plans.
It’s becoming really harder to keep up with so much different passion, but priorities first.
This week I log-in 38km (as of Saturday). And my plan to ride the 100 km uphill to Ternate, Cavite was cut short by a typhoon.
Woke up early today and try to do a quick hill run in 20 minutes, while trying to figure out my new heart rate monitor. Will be posting something about it soon.
Be safe everyone. ^_^
Missing ride and run
Been missing a lot of run and biking these past weeks due to erratic weather and tons of family priorities. But still I managed to squeeze in some time, if it’s raining I worked the stationary bike or do a lot of core and upper body workout.
My resting heart rate is down to 57-60, not bad actually, a little less than that, the table says I am considered an “Athlete”.
There’s going to be 4 long days of no work starting tomorrow and there’s this idea in my head to ride to Ternate Cavite. It will be around 100 km+ ride back and forth. So a solo ride would entail some planning ahead and a lot of what ifs. But it’s still on the list.
Another concern will be the weather this weekend. AccuWeather says it’s going to be rainy, so if I am going to pursue the ride, SOLO, I need to be a lot of careful. We are talking the highest point in Cavite – Ternate, and the roads sides hundred of feet down.
But in my mind, I can feel the rolling hills and the amazing scenery. We’ll know in the coming post. Be safe everyone. ^_^
Run and Bike
Just finished a 5K run and a 3.7K cool down on the bike. It’s been a few days since my last run because the rain always gets in the way. I need to put more distance at least a two 10Ks a week and some long bike runs on weekends.
I’m still looking at that 100K bike ride this weekend, hopefully I could nail that distance.
Been doing some weights training – upper body and core workouts, to keep the balance and to avoid any injury.
There will be more climbs this coming months and I planned to celebrate my coming birthday at the highest mountain in Luzon, Philippines (Mt. Pulag).
Tons of plans yet so little time. I need to focus more on my training sessions and need to keep my diet straight. I want to nail that 5 minutes per kilometer pace so I need to keep the intensity and motivation high.
Be back with more updates. It’s midnight and I have to get some rest. Be safe everyone.
Share your great The North Face experience
Recently Tnf Ph (The North FacePhilippines) launched a Facebook contest “Share your great TNF experience” and my entry about a recent Mt. Pico climb won the prize: a limited edition TNF 100 shirt.
Here’s the contest details:
The North Face makes gear for adventure, be it technical outerwear to survive Arctic cold, premier tents to withstand jet stream winds, or efficient footwear to sprint across the country.
Share your great TNF experience! What innovative TNF product has helped you get through an adventure? Email your answer plus a relevant picture to tnfcontest.ph@gmail.com and get a chance to win limited TNF100 authentic merchandise.
Here’s my entry:
TNF Innovates winning entry! (1)
I always seek out adventure, and I know that there’s always a risk going outside. It could happen in an unexpected place and time. Weather can change dramatically and situations can be very uneasy, and in some extremes, even dangerous.
During a recent climb in the highest point in Cavite – Mt. Pico de Loro, I had my “Great TNF Experience.”
Things look very cool during the day climb. The trails in Mt. Pico were surrounded by diverse flora and so the hours trekking the woody paths were mostly enjoyable. We camped on a grassy clearing south of the mountain and planned the summit attack on the next day.
A night on a mountain was different in low lands. On this climb, we experienced an unexpected weather change. Rain poured followed by strong winds. Trees around the campsites bended left and right and my tent’s rain-fly was damaged. Wind and water were going inside my tent. It was very uncomfortable and I was somehow exposed to the elements as the temperature dropped and the wind howls louder.
The situation calls for an immediate action, so I put on my TNF Resolve Jacket and counted on it. It’s seam-sealed and Hyvent Technology provide me with comfort and safety on this adventure.
The summit was hours away and I need to have the strength for the peak attack; The North Face Resolve Jacket helped me get through the night, and let me put both feet on the summit in the highest point in Cavite the next day.
Here’s the bounty:
The North Face 100 Shirt.
The North Face (TNF) 100 shirt is an amazing technical shirt, and is good for various types of adventure because of its great wicking properties. The shirt is made of 100% polyester, and is very light. I tried the shirt in one of my 6km test run two days ago – Really amazing shirt! I would like to thank The North Face Philippines for the great shirt and to all others out there “Never Stop Exploring.”
Summer is over
The rain is already with us, tossing silent air. – Salvatore Quasimodo
Summer is over now, and it rains almost everyday now. As I am waiting for those ‘go moments’ for my next outdoor adventures, I am consistently working out to prepare my body.
Still sticking to that 2,000 calories diet but having a hard time eating healthy foods, as my busy schedule wont allow me to shop and cook for the family.
Basically my current routine is:
- Block A – Upright bike 30-45 minutes/cardio (or biking/running when it’s not raining)
- Block B – Upper body workout/weights training and core workout
I do Block A for day 1, then Block B the next day, then Block A, then B…
After these workouts, I usually eat rice meals and have mug(s) of Milo Chocolate drink mixed withAlaskafresh milk. I also eat a lot of banana and cereals.
Hydration is very important so I always bring with me my (buy 1 take 1) Lock and Lock 700ml reusable bottle, a few refills a day keeps me craving for meals and also keeps me hydrated everytime.
Just this week I tried eating a lot of Century Tuna, and I am now looking for a good Fish Oil supplement in capsule. I am still researching more on this and would tell you more about it on my next write-up.
Current goal is to make my body used to 10K runs and get that sub-50 minutes on a 10K. It will take a lot of hard work ad discipline. See you outdoor! (or indoor in some café when it’s raining.) Ciao.
Inner Peace
Photo: The Sac Bee/ Anne Chadwick Williams 12/27/97
Finished a 10K run last Friday. There’s this amazing mood running alone. There’s this internal focus, there’s this inner peace.
Felt really complete and really HIGH last Friday.
The wind, the clouds, the trees, it was very serene.
Four weeks to duathlon
It was supposed to be a 5K run but ended up running a10K (as Coach Jay Sales suggested to make my program 5K-10K-10K or 10K-10K-15K). Second wind, that’s it. Still have more in the tank but I was happy completing 25 oval loops. My time was 1 hour and 3 minutes. Love the slow burning sensation.
There’s this duathlon coming this June 5, 2011 (Sunday) and I am planning to join this race in Nuvali. It’s a trail event so I am still unsure on what to expect because most of my trails are not actually run, but more mountain bike rides. So I was looking forward to have a good trail run this week.
The Men’s Health All Terrain Race is a 10K trail run and 20K trail mountain bike ride. Entrance to the event is Php800, and there’s also just a trail run (5K, 10K and 16K) and bike race (20K and 40K).
I am now training for the duathlon and my schedule is 5K, 10K, 10K MWF and 50km bike on weekends.
I still have 4 weeks and I do upper body weights training in-between the run. I am building some mileage and I plan to make it to the top 10 finisher for the trail event.
Running: 101 The MultiSports Series
Yesterday I attended the 1st leg of the 101 MultiSports Series held at Albang Town Center (ATC). The MultiSport Series is a year long event with talks on multi-sport: running, biking and swimming or an intro to triathlon.
Registration is Php120, and attendees will get a 1 year (12 issues) subscription of the MultiSport magazine (to be delivered to Manila residents only) and a seat at the MultiSports Series.
Coach Jay Sales, a former tri-athlete and the national coach of the Triathlon Association of the Philippines talked about Running. From basic to advance, and also training programs, Coach Jay also talked about injuries and prevention.
Participants also got a chance to ask the coach about their challenges, injuries, and advice on running and some even consulted about training programs.
The MultiSport Series was sponsored by Asics, L Time Studio, Adidas Eyewear and Iberet Multivitamins. The MultiSports Kit includes a latest Issue of MultiSport and Southern Living magazine, Iberet multivitamins, MultiSport cap, printed copy of the running slides presentation, and some sports catalogues.
5K hill run 30mins
The sun starts to peek on the horizon. The surrounding feels like some retro vibe with it’s yellowish, soft glow. It’s 6am I can feel that it’s going to be a great day. Time for a good run.
Feeling good to have finished this morning hill run, 5.3 kilometers in 30 minutes. I tried turning Sporty Pal on my Nokia N95 GPS so I could track my pace, altitude, distance etc. but it can’t seem to find any passing satellite above.
After the run, I lighted up an incense, and played some soothing Sequences and Hymns by Abbess Hildegard of Bingen CD. I finished some dumbbell exercises, and then ate a hearty rice meal with fried fish and a hot Milo choco.
Great day. Great run. Feeling good. Living strong! ^_^
Hill Run again
Feeling great after a 40 minute hill run. Felt a little drain at around 30 mins, but yes, there’s a second wind and the 10 minutes (or more) could mean so much in a good run.
I’m beginning to love this hill run.
300 meters uphill and 300 meters downhill and 100 meters flat in between where I do my little sprint. Just finished 40 minutes of this….
I can feel the pressure on my lower and I have to get some carbo and protein now.
^_^
Hill sessions
My quick 5K in the oval turned into red light when it began raining Tuesday late afternoon. I rushed back home thinking of doing some upright bike instead.
The weather changed as I parked my bike, it stopped raining.
The oval is good but rolling hills are better. ^_^
I am lucky to have a house built around rolling hills. For aesthetics, yes, it’s a great view watching the roads drift like waves from one street to another. Cars and people disappear like ships and sunsets sink on the horizon.
But rolling hills are tough and challenging – for runners (and joggers), hills are rhythm breakers, it’s harder to run faster and even walking put immense strain on your body when going uphill.
But hills are very good for running. Hill training develops leg-muscle strength, stride length and speed, improves cardiovascular system and helps in expanding running economy.
A 20-minute uphill and downhill sessions, cool down/stretching, then dinner with my daughters and some play time with them made my day complete.
Nike Downshifter 3
I got my first taste of Nike when my Dad bought me a Nike Air Pegasus II.
It’s love at first run. Light, fast and very comfy.
After the demise of my Air Pegasus II pair, I went hunting for the same Pegasus again, but sadly, there’s no available size for me on most Nike Stadium stores.
I ended up buying a Reebok DMX which is on sale on Toby’s.
Late last year, as I am seriously looking into more running mileage, I began hunting for a new pair of Nike.
There’s this great line of Lunarlites proliferating in most stores but I ended up buying old school, sewn decals, Nike Downshifter 3.
Actual price is around Php3,500.00 but got it on Php2,300.00 during a big discount sale.
The Nike Downshifter 3 uses the same light and sticky BRS 1000. The shoe serves it’s purpose well on road and oval run. The shoes are very light and the very comfortable on every run.
My only comment with the Nike Downshifter 3 is the lace’s white color. It looks better in black so I changed mine.
Here’s the product description:
Product Description
Transition time
It’s typical, and you can even call it a routine, but to me, each run tells me a lot more something about myself. Each run is a little different than the other.
It’s just same rounds; twelve and a half in the oval, every other day. That will be 5 kilometers (popularly called a “fun run”). I know it’s an itsy-bitsy-5K, but hey, there’s got to be a starting point, like a hot ball of gas that explodes into a big bang.
As much as I want to concentrate on both speed and endurance, lots of readings and lit about running told me to just stick to one – and I sided with endurance.
It’s been three months and I’ve been listening closely to my body. It’s giving me signs to go for the next level – 10K.
I nailed that 130 pounds this week, a goal I set when I came back to running 2 ½ months ago, after a ‘runner’s knee’ injury.
Being 5’5” and 139 pounds last January creates some drag, and these past weeks, the recent 5Ks felt easier and lighter. Got that 9 pounds shelved since I started to seriously stick to my typical MWF-5K routine.
It may seem easy but no, it’s not. It entails a lot of motivation and discipline. It’s about planning ahead, setting goals and doing it.
It’s more complicated when you have two toddler daughters and a beautiful wife to love and to take care of. To top it all, you have to squeeze in the passion into a lot of projects and tasks to make it all work.
So no, it’s not easy. It’s hard. But it’s very rewarding in the end.
It’s going to be harder this time, getting used to 10Ks, and it will eat up more time. But the outdoor is calling. Don’t run easy, as one ad goes – run like an animal.
Run easy is an oxymoron.
What is it about running that scares people so much? Why do people feel they have to put friendly modifiers next to running so everyone can feel good about it? Well, here’s the ugly truth everyone shouldn’t feel good about running. It’s hard! It hurts running requires sacrifice and heart and guts. Any attempt to water it down with feel-good adjectives is a slap in the face to those of us who still hold running sacred. In fact, if you’re running easy, odds are you’re not running at all. You’re jogging so do us all a favor, don’t run easy. Run hard. Run like an animal. ~ Pearl Izumi
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