So Far, So Good

Filled with my desire to start running again, I motivated myself a few weeks ago.  Not that I bought a new running shoes , a new apparel or a new gadget, I just told myself I need to run again. So far , so good.  For the past two weeks I have logged probably 9 kilometers of road running. Too little , you would say, but for me it is a good start. Knowing that the weather has never been that cooperative. Two of my runs were both on frigid conditions, lower twenties ( 20F ) if I may add. Good thing, I got all the needed gears to run on winter. I plan to  continue doing these small runs as a progression until I find my groove and start racking up miles again. For now a simple 5K run once or twice a week would be very satisfying.

What is the next step? I have not figured it out. But definitely I should start looking for a good race. Perhaps a 3.2 miler this February. For now, I'll enjoy my little runs and if I see a good progress, I might sign up for a race. One more thing thats encouraging - the concept of muscle memory is indeed true.  The speed is there, but the endurance and the overall fitness is nowhere where I want it to be. I run, I walk, I stop to catch my breathe. Nothing to be disappointed with. I'll be there and getting out just to get some run is the first step.

Twin Lights Half Marathon : Race Review

The Twin Lights Half Marathon is my first 13.1 mile run for this year. It was held in Gloucester, Massachusetts, just at the north side of the harbor and famous for the movie, The Perfect Storm. The breathtaking view of the shore plus the friendly town atmosphere makes it a good location for  any running event.

Similar to all the events I joined here in Mass, I always go for the online registration and similar to other events race kit pickups are scheduled during the event itself. The race was scheduled to start at 9:00 AM on a fine sunny yet cold morning of May 5. Race kit pickups are open from 7:00 AM to 8:45 PM. Contrary to what was on the original schedule, the walkers category did not start at 8:45 , rather, they joined the runners at the start line.

Gatorade Sweat Test Experience

Our body is composed of 65-70% water. Every time we run, we sweat. It is our body's natural way of staying cool.  As a general rule, we have to properly replace the body fluid that is excreted during any rigorous activity to prevent being dehydrated.  Proper hydration is responsible for regulating our body temperature and blood pressure, keeping our blood volume correct, ridding our bodies of waste products, and much more.  Oftentimes, the way a person feels largely depends on their hydration level.  When we feel fatigued, have headaches, or general nausea, it’s often due to being dehydrated.  But each of us have different body system, thus, the hydration plan for a certain group of runners may not be applicable to other groups. This is the reason why Gatorade Sports Science Institute came up with a sweat test to basically analyze an athlete’s sweat rate and provides an adequate hydration program to ensure that the athlete performs at his/her best. Elite athletes from any sport, in one way or the other, has been through this test. Maria Sharapova, one of the worlds famous female tennis player, has been through this. Our very own Philippine Azkals has also been subjected to Gatorades' Sweat Test.

Road to 42.2 Kilometers

It has been a year since my mind is toying the idea of finally running a marathon. For almost two years, I invested on training hours just to be able to finish a marathon one day. Unfortunately, we can only run the distance that our training can afford. Work and other priorities did not go well with my time line.

One Year Into Running and Counting

A year ago, I was just a happy runner finishing his first 10K with a decent time. A year ago I was just a runner who runs for fun and for the singlet. A year ago, I was just a happy runner who don't have any training plans, what I know was the word "practice". A year ago, I run my first 10K  that lighted up my desire to run even more.

Learning from my 5th HM

All runners ( I hope )  trains well to prepare themselves for their chosen races. But training is not enough to guarantee a superb performance during the actual event. Others, me included, ended up being disappointed due to some unforeseen reasons that caused them the race.  As they say , we all learn from our mistakes . I just learned some of them in a hard way.

Road to Condura

In spite of the pricey registration fee , the  Condura Skyway Event still was a race to prepare for and join. Running in the skyway, as some may say, is priceless. Having this in mind, I was already registered last December 2010. I was one of those early birds who wanted to not only run but fly in the skyway. So there I was getting so excited for my 5^th half marathon, the first major event for me for 2011.  But, human as I am, I was not able to do much to prepare last December. Fresh from my QCIM experience, I  did sinful carbo-loading instead. The year ended with no decent miles logged for my Condura training.

The new year came with renewed determination to at least break that elusive “Sub 2” time on a pikermi. I was religious enough to train, focusing more on quality and not on quantity. I was hoping that my preparation would carry on and help me during the D Day. I am not a “technical runner”  but I started believing on having some training plans. So for the road to Condura, I kept a log of how much , how far and what time did I run. By doing this,  I believe I can better monitor my progress as I move along.  Below is my log for January alone.

To add to what I have above, I did add some cross training with emphasis on core workouts. I did not consider doing an interval and focused mainly on tempo runs. However , they did not even last an hour. Never the less, I was confident with my goal and I believed that the training will help me through.

Meet the Skyway

The gun time for 21K is rather early as compared to the usual HMs that I have joined last year. At 3 AM in the morning I was out of the house waiting for a ride going to Ayala Ave. for the my 5^th half marathon. The traffic was quite smooth and going to the location was a breeze. After spending quite some time lining up for the baggage counter area, I was running my way to the starting line. Being part of wave A,  I was on the first legions of runner excited of running in the skyway.

At 4:30 AM , the gun went off and I am off to a good start. Breezing my way in between runners as I start to warm up my body for 21K of non stop running. Before I knew it, I am already making an entry to the skyway cruising just below 6MPK.  The rest of the skyway route was none the less a combination of rolling hills , wide lanes and a beautiful experience. I was comfortable with my planned pace and swiftly passing some runners along the way. Hydration was also adequate , I took some sips on my bottle and refilling it along the way. For the first 12K of the race I only took minimal water, one energy gel and took some conservative take of the 100+ sports drink along the way. Feeling strong and fit, I did not feel any mishaps along the route.

Then came the 15KM mark, still running at a good pace, a sudden jolt on my left calf alarmed me. Stopping a bit and  running slower, I was thinking the cramps wont push through. At 16K, the sudden jerks  became more evident and the right calf started to act similarly.  From 17K down to finish line, I was running and walking with cramps. I took in more water and energy drinks thinking it would help. I even took my second power gel but to no avail. It was indeed the longest 4 kilometers I ever run. I stopped to walk,  changed to heel strike when running and constantly cursing myself out of disappointment. All I was wishing is to see the finish line anytime soon. I even had the patella support on my left knee moved lower to at least ease the effect of cramps on my left calf. As I see the kilometer markers nearing 21K, I pushed myself to make some short burst of running and still wishing that I could do a sprint on the last few hundred kilometers of the race. Then came the last turn  and the last wave of pain. Seeing the finish line just around 500meters away,  toe cramps on my left foot started. It was an excruciating experience but I have to push myself and finish the race. I manage to do a slow jog towards the finish line as the timer flashed 2:14:xx . Goodbye to my sub-2 effort.

Looking Back.

While I nursed  swollen calves for 3 days or so, I assessed my performance during my 5^th HM.  Below is my splits for the race based on my watch ( I just hope the kilometer markers were close to accurate ):

Looking at my splits , it was indeed a decent run after all. I broke my 15K and 16K personal best for at least 15 minutes! If only I was running consistently and without cramping , the sub 2 goal is almost attainable ( a just above 2hr finish time could have been very acceptable ).

 The following factors may have caused the cramps :

1. Dehydration. I was passing a lot of hydration station thinking that my supply of water and power gel would suffice. I passed 2 banana station but did not bother to grab one. I tried skipping the 100+ drinks knowing its nasty effect on my stomach.
2. Side effect of medicine. I am taking anti-hypertensive drug as a maintenance medication for my hypertension. Based on some readings, some anti-hypertensive can caused cramps as side effect. I have yet to consult my doctor on this.
3. Insufficient training. As I was looking with my training logs, I noticed that my tempo runs did not exceed an hour and most of them were just around 7 to 8KM runs. I am thinking that my body was not accustomed to my faster pace at higher distances, thus, the lactic acid build up may have contributed to my demise.

The Day After.

Immediately after arriving at home, the very first thing that I have thought of is to look for ways of coping with cramps during the actual race. A runner may have trained so hard for a race but sometimes, he may have forgotten, to read something about dealing with cramps on the actual race.  From my readings in the Takbo.PH forum, as shared by other runners who have experienced the same thing, SALT seems to be the immediate panacea for cramps. Some suggested taking a small amount of salt would immediately give a relief. Thus, starting  with my next race, I shall never forget to bring a small pack of salt at hand in case something like this would ever happen again. The various stretches to ease the cramp is also a new learning for me.

Above all, the importance of proper hydration and training is still the best solution for any mishaps or injury. Prevention, as they say, is still more important that the actual cure.

I realized that injury during the actual race will not only hurt you physically but also dampens your morale. It is only with sheer will and determination that we continue to push our self to finish it in spite of all the pain and disappointment.  This, I guess, makes a runner a fighter , not only during races but also in the actual day to day life battle that we must fight. For any disappointments or failures we meet along the road of life there is no harm in standing up again and give it another shot. Learn from our mistakes and move on, because as long as we are breathing, we can try it all over again.

Learn as you run

It has been almost a year since I started considering running as a sport. As I embrace the sport, I began to adapt myself to the whole new running world. We learn and we grow as we train to improve ourselves. What better way to give it back but to share it to those just discovered running. Let me begin this year by listing some of the them :

• It is OK to join an event even if you are alone. My first race in 2009 was with my officemates, but this year, most of them was being alone. Yes, you do miss the picture sessions and the carbo-loading thereafter, but never the less, it does not affect the actual race experience.
• Sandals/Slippers are your bestfriend after any race. Walking around the venue after a gruelling run can be the most uncomfortable experience in the world. It is always a good thing to carry a slipper/sandal in your bag so that you could change into them after the run.
• Hydration plan is very significant. During my first few races, i see to it that I stop at any hydration station. This has cost me minute/s from my time. Then I started coming up with a hydration plan to minimize my stops but still would not leave me dehydrated. Currently, I also have strategies on when to start drinking energy drinks and to take up power gels. 
• Petroleum jelly are significant to runners. Ever heard of the term chaffing or blistering. You'll be amazed how these jellies work.
• Never use anything new during the race. Dont ever dare using anything new during the race. You don't want any unforeseen discomforts that they may ruin your effort to run the race.
• Never eat anything new before the race. Unless you are ready to race to the nearest portalet, never eat anything new to you before any race.
• Enough sleep is important. A good night sleep 2 nights before the actual race is important if you want to perform better. In some of my experiences, the lack of complete sleep have affected my leg power during the race.
• Be early on the actual race day. Aside from getting yourself to the location, taking care of your baggage and locating the starting point may consume time especially if it is your first time to run in a place. Being early gives you the time you need in case of some unforeseen events. Cramming before the race is not a good idea.
• Blinkers or reflectorized shirts, a must for night runs. Safety is still our main concern, make sure you are seen while running at night.
• Don't race every weekend and learn to choose races. With the rising cost of registration fees, it is not practical to join a race almost every week. Choose a race and spend your time training for it. You can join 1 race perhaps before the main event just to check your level of fitness and  on how much you have improved.
• The term training is different from practice. When I was starting, I used to say "I'm practicing for a 5K run". This was composed  mainly of easy runs that cover the desired distance. It was just a sort of measure if you can run the distance. But as I learn new things, I began calling my preparations as "trainings" that composed of several types of run to improve your overall performance. 
• Training plan is important if you want to improve. A marathoner once told me that one of the goal why we join races is to measure how much have we improved since the last race. Thus, running only when you feel the urge is not a good way to start. If we want to improved, have a plan and stick with it (if you can). By having a plan, we are somewhat compelled to follow it. There are a lot of  training plans for different distances  that can be used as a base, we can tweak it to fit our schedule and level of fitness.
• Quality is better than quantity. Quality of training is much much more important that quantity. Thus, the intensity of every run is more important that the mileage we accumulate on every run. The right mix of intervals, hill repeats, tempo runs , long runs and LSDs must be incorporated to our training plans.

As we go along and grow with the sport, we gain knowledge along the way. It is but wise to share it :)

Running indoors and in the rain

This morning, I was to attend an acquaintance run organized by the 60:30 UP running group at UP  Diliman oval. Unfortunately, sleep got the best of me, so I ended up sleeping till 9 in the morning! So I missed the great GA, with 30 runners showing up. That could have been fun, but sleeping was better to start my day.  I settled for an easy afternoon run instead, to make up for the lost time. Initially, I was making a choice between UP Diliman and Marikina Sports Center. For reasons I do not know, I ended up riding an FX taking the Marikina route.

So there I was, 6:30 in the evening, preparing to start my first run around the oval with an MP3 player. Yes, I usually run with minimal equipment to decorate me, just my  watch actually. Just when my feet is all excited to set foot on the oval, that darn rain starts falling, If it’s a drizzle, I could have braved it, but it was heavy.  Disappointed, I ended up waiting below the bleachers hoping the rain would stop before my patience fades. I was willing to wait just to be able to run today.

Some runners that came even earlier and have started running earlier than me are also in the wait. Unable to refrain the itch, some started running within the shaded area of the gym where indoor sports are being held. I was hesitant at first,  knowing that the route is short, repetitive, boring and a lot of people are also in the place making it difficult to run at faster pace. But after seeing some runners enjoying it and instead of wasting my time waiting for the rain to stop, I started running just like others. Good thing, I have  music playing in my ear to keep me off from stopping as the repetitive route took its boring stage. Thirty minutes later, I am still running around the alley while some were sitting and others are joyfully playing badminton.

The rain, the heavy rain I should stay, stopped at the 35 minute mark. While it is still drizzling, I opted to run in the oval. Besides, I already had a run before under heavy rains, and I enjoyed it. It was indeed refreshing, the view was better outside. A lot of  people were still in the venue, perhaps it was because of the ongoing american football game in the field (yes! american football in Marikina). What’s amusing is that the teams were in complete uniform, not just simple uniforms, read my lips, COMPLETE! Even the referees and lines men are in their uniform! Beat that..

After 100 minutes of continuous running, rain began to pour again and I had to stop. None the less, it was fun running indoors and in the rain. I did not have a distance tracking gadget so I was not able to track my actual mileage for the run. But given my previous experience on my first 15K run, I guess it would be safe to log a 13K-15k run considering the total time of the run.  If there was one thing I was more careful about during the run, it was on hydration. With the Milo incident still fresh in mind, I made sure I was hydrated well. 

To cap off  the 100 minute run, I ended up eating halo halo at Chowking J