Running Blog #43: ...in the rain

Last thursday I was desperate to complete at least 7K practice run....in my mind- I am gonna complete a 300K mileage if I'll be able to do at least 7K.

So even if I can see nimbu clouds after office I decided to go to GT SRC for a much needed mileage.


I did simple stretching the V stretch on a corner wall- learned from my PT session (during my semi frozen shoulder therapy). I realized that I wanted to do at least one hour of workout- so off the gym I headed to my imaginary starting line infront of the BDO facade in front of Wilkins factory.

The breeze is great...I have no hydration belt because I intend to do an easy 7K run.

After 1.5K deng! here comes the rain......I thought I saw the japanese guy running behind me he was fast enough to run ahead of me my pacing is about 7:05 min/km. It's okay...I have already tamed myself....when I was new to running I would tend to run after whoever run past me in GBP hehehe (that's for fun and challenge...of course they usually didn't know that I was huffing and puffingly running after them) . But now I realized I needed to train my body - whoever is running out there is non of my business and running after them is not anymore in my gameplan during training. My game plan is to execute my training plan.



So it was raining I was thinking I could turn right the next corner right after the metrolab and go back to SRC or continue running.
I saw the japanese guy have no intention to turn right at the corner...so I am not the only one running in the rain. Nice! I decided I can continue with the drizzles .....it was a little difficult because the water drips into my eyes though I can manage to wipe it off. So I continue running in the rain until I didn't see the guy as I approached the next corner near EPSON hehehe- I have no choice am running alone in the rain......until I reached Telford and well I was drenched.
And of course the security guard of each factory that I passed gives me a look shaking their head-now I am branded addict hehehe.
So this is the first time I ran in the rain of GBP...I am not sure if there will be next time...unless another soul is willing to take the plunge running with me in the rain =)

Getting home is another story....but I can't wait to log in my mileage.....to my dismay! I am still short of 10K to grab my first 300K for the year....waaaaah!

Running Blog #39: Another 10K practice run- getting better

Practice run today went smoothly- I run the 10K course continuosly and I noticed there was no need to sip water. The weather was perfect.

I took my sip of water after I completed my 10K workout.

I realized that my practice run today was a good hills training. Click here to check the route.

Running Blog #24: 8K Today!

Yes! Today I did a practice run of 8K cummulative.
I was with macho man- speed training and some conversational update regarding the business.

After our 1st lap- 5K, we headed back to the gym for some lifts and stretching....a had very few strides of warm up. I basically warm up to the pave.

After the lifts we did the reverse route but shortened it to Maxim- we avoided the Telford side, probably its 8K. To my dismay, I wasn't able to track the distance- though I was able to track time because the watch is in auto pause.

Total training time today is 52:29.75 for the 8K and shed off some 500 calories. Information courtesy of garmin baby.
The heart rate did not beep beep because I did not choose the heart rate program. But maybe because I trained at lower bpm of 156, our pace is 6:38/km.

Then the GPS route did not activate nyhahahaha and to my dismay....waaaah! and battery is now 56% considering it was only a day ago since I charged the watch.

Sigh! I guess I have to seriously study my gadget....today it did not delivered what I needed =(

Running Blog #23: Sweet Baby Baby

I run alone today....
The last time I did a solo practice run was way back December 08.
While everybody is busy shopping for the holiday season....I was just running....contemplating why I hadn't found a new running buddy after Kathy left me (of course for a better career in Singapore).


Whew! I was over it because since January my regular running mate is macho man...my speed trainer.

Hmmm....I kinda remember last December PRs, because I was desperate for a running partner that could help me grow....I even asked my sister to buy me a Garmin Forerunner 405. I was thinking this is the perfect gadget. Why not? It has a virtual partner that would tell you if your behind or ahead. Will give you stats, GPS enable you to track your route, save location etc (these are the things I haven't done yet).


Well, my needs last December is quite different from my need today.....but then Garmin Forerunner 405 arrived....and wow oh wow....it delivered just what I expected.


Below is the snapshot of today's practice run- yah distance was pretty accurate courtesy of the GPS (I was wondering...I think there is Analog inside =) ).





I am still in the getting to know stage with my baby garmin ...but I love it.

I feel great running alone...it doesn't feel like way back december.


One setback I noticed....it keeps on reminding me that am running higher than my max heartrate....I checked out today's WikiHOW on heartrate and here is what I found:

1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed.


2. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,(76 + 80 + 78) / 3= 78.


3. Find your maximum heart rate and heart rate reserve.
   Subtract your age from 220.

• This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be220 - 24 = 196.


• Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,HRmaxRESERVE = 196 - 78 = 118

4. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,(118 * 0.6) + 78 = 149.

5. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,(118 * 0.8) + 78 = 172.
Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten seconds. For example,149 / 6 = 25 (lower limit)172 / 6 = 29 (upper limit)

Wow, the data entry I put on my Garmin is 185 for HRMax....but then based on my age and above method I should have 189 HRMax- so this explain why even if I am running beyond the max heart rate I entered- I was running manageably.

Another setback I realized from this watch is that if the lithium ion battery is wasted then the watch is good as gone =( .... But for now, I am not gonna think about it yet....

And this baby doesn't come cheap....so think back if you intend to buy one. I am still thinking how am I gonna pay my sistah =)

Anyways, today's practice run was really full of blessing....today I was blessed with good weather and a nice view of the sunset at the Telford area....I dunno when or how am gonna take shot of this view. I bought with me my camera yet I wasn't able to bring it during my run. Anyways, I have all the summer to capture...it reminds me of Kathy and maybe I'll have it sent to here.

Ciao for now.

P.S. I haven't tried the wireless sync courtesy of ANT Technology....I am too lazy to do it yet.

Running Blog #18: Snake on the run!

Today's practice running is just an ordinary practice.

Macho man and I took the 5.3K route by 34:29, a little slower than the usual.

After we finished the route we went back to the gym for a little rest on the leg curl, bench dip and decided to have additional two laps around ADGT means plus 2.6K.

As we were about to go to our starting point, we saw Red and invited him over...then there's happy feet- it was nice....feel good running with fellow mountaineer.

We were all engrossed to make our feet faster....then something strange- Macho man met someone nyahahaha he shouted "Snake!". It was already dark when we took another PR- but then seeing a snake on the plains.....wow really strange, I never saw one on the mountain and I am praying not to really see any.

Whohoooo.......with this news that might spread the running community in GBP.... I was just thinking, would it affect the runners....will they fear that area or are we gonna lost count of runners or would it make GBP route more exciting???? hmmmm actually I realized if I was in Macho man's position I probably would step on the snake as I usually look forward.

Sigh! And that snake is oh so big one.

By the way, here is another photo collage courtesy of Picasa 3....done during my slack moments.

I might write about the "How To" of making a photo collage in Picasa 3- it's really simple, and am hooked up.

All photos courtesy of moranophotography- taken last Dec visit to Naga City.

Running Blog #7 Four days in a row....still running?!?

It's been four consecutive days that I have been running every after office hour.
I have consistently run a 5.3K route, which totaled my week to date mileage of 21.2K.
I am not bloggin about this to boast or be amazed- I am actually disappointed....My record isn't so decent anymore. Because for 4 days I have just run just the same as the other day and so on- nothing changed. My total training time is still 34 min. My stat never improved.

The discipline is there but I guess I lack the passion....to surpass my limit.
Why is that so?
I am asking again myself (been asking this for days now).
I guess I'll give it a try this coming sunday- The Happy Run.

Hmmm....so while running I develop some kinda game plan, no scientific basis. Just pride and ego boosting. And this is my game plan:

• If I record a 29 mins at the Happy Run, I will continue my 5K career and aim for 26 min on next race. The target is a little conservative considering my last race I recorded 30:33 min.
• If I failed, I will bid goodbye to 5K and start my training to 10K. Then my next race will definitely be a 10K.

These plan were all in my mind all through out my PR.

Of course I also took notice that there were a lot of joggers on GBP road (hmmmm maybe fishing some change in environment after the President of the Philippines GMA visited the GBP area or something else?!?).
There were some runners too, I saw smart kid running with the chocolate man; Ponjaps who wore a skimpy short. Then, nonchalantly I called him sexyng 40 nyahahaha and he loved it huh! so from now on am gonna refer to him in this blog as S40 (pronounced as sforty sounds like "sporty" in an f nyahahahaha another wordplay- nice!)Ponjaps liked it neh! Then there was the gadget man with someone from Engineering who is familiar but I really dunno.

As usual I ran with the Macho man who was faster and better runner today he finished off at 32 min- I was behind 2 min.

Today's training was capped off with a triceps and back workout at the gym, I ended in a sun salutation.
Again, I had another free ride to Anabu corner Daang Hari courtesy of smartkid. Thanks to this bunch of car poolers, I was able to spare some more time to blog.

Ciao!

Running blog #6: The infamous JAE-Telford -JAE route among GT Runners

Photo above is the aerial view and illustration of my practice run (PR).
Images courtesy of google earth.

Some of the text aren't that clear....let me retype it here:

- The star is my starting point- fave spot.
- The red line is the first traces of my track/route.
- The yellow lines is the retrace back to JAE (I used yellow line for the purpose of clarity because I merged back to the previous path after my 1st 3 Km).
- The red & yellow line combined totals 5K.
- The blue-green break line totals 2.8 Km, additional runs when I needed mileage.
- Sometimes my PR is 5K + 2 laps of the blue green arrow to complete a 10K+ PR.