Thursday, June 24, 2010

34th Milo Marathon Race Map

Vince and I went out to get ourselves registered for the Milo Marathon.  Our selection criteria for the race category?  Singlet.  Find out the lowest race category that offers a singlet.  Good thing the 5k fun run have one and it is the cheapest at P100

42.195-K Elimination Race - P 500.00
21-K Run - P 500.00
10-K Run - P 500.00

We also bought several packs of Milo (300 grams) from Mini-Stop which is part of the entry fee.  We ended up transferring its contents to a small plastic bag (in the parking lot).  Only the 10k and higher distances will have the timing chip included in the race kit.  Which doesn't really justify the P400 difference because the disposable plastic only costs less than P100.  The 3k kiddie and 5k fun run will be using a barcode to log the time similar to Mizuno run

Milo will be imposing a race curfew for each event.  There will be 'sweepers' who will pick up runners who failed to finish the race route within a designated time

42.195-K Race - 6 hours after official start of the race
21-K Race - 2 ½ hours after official start of the race
10-K Race - 1 ½ hours after official start of the race
5-K Race - 1 hour after official start of the race

I'd say that the curfew time is still doable even for the recreational joggers/runners
And for those who have a high competitive spirit, one can qualify for the Milo Finals

21K provincial elimination race
Age Group     Men                   Women
18-34            1hr 30min            1hr 40min
35-39            1hr 35min            1hr 45min

42K Metro Manila elimination race
Age Group     Men                   Women
18-34            3hr 45min            4hr 20min
35-39            3hr 50min            4hr 25min

The 21K qualifying time is just insane.  When Vince calculated it, one should maintain a pace of 4'16"/km.  We took a look at the 42K qualifier and a runner should hit a 5'20"/km pace.  I could hardly do that on my 5k races and my heart and lungs are screaming already, let alone run a full marathon with this intensity

Now I understand why Milo Marathon is TEH event that our elite runners train hard for

Tuesday, June 22, 2010

What to eat before a race

I kept bugging my running buddies on what are the food that I can eat the day before and a few hours before my very first 5k race.  I also relied on looking up for references and forums that can help me with this question.  It is suggested to eat up that is high in carbohydrates and low in fat, fiber and protein.  It was even advised not to take up caffeine as it can cause some stomach issues

Interestingly other racers eat up whatever works for them.  Some even doesn't eat.  While some are quite ok with just sipping their favorite coffee. 

I carbo-load a day before my race.  Normally I'd eat up some pasta, I just remembered the one that I ate from Tokyo Cafe *yum*, or have some rice meals the night before.  Now on the race day, I'd make sure that I eat some light meal 2-3 hours before the gun start.  It has been a habit of mine to wake up 3am and have some food before 4am.  My usual food would be composed of a glass of Milo, granola bar, and a banana.  Sometimes I'd grab some bread and whip up my favorite peanut butter

Important thing is - do not eat anything new

Wednesday, June 16, 2010

The start of my 10k journey - The Bottle School Run 06.13.10



Woke up at 3am.  Still wanted to get some zzzzz.  Wasn't able to get my continuous 6 hours of sleep
Forced myself to get off the bed so I can get my mildly hot shower to warm up my body (remember not to stay too long cause you'll end up feeling too relaxed and drained)  It serves as my wake-up call while getting the circulation going.

Next in my list was to get my stomach filled with the usual pre-race meal before 4am which is composed of a hot cup of Milo, granola bar (I like Nature Valley's trail mix), and a banana.  I don't want to eat with my usual breakfast serving, the reason for this is to avoid acid reflux.  I had experienced this during my Globe Run and learned from it.  Too much is bad

To make things more efficient on that morning, the night before I already prepared my drifit shirt and running shorts.  At the same time, pinned my race bib.  Good thing i had an extra set of safety pins from another run.  This is because inside the race kit, I only found a piece of brass safety pin and I needed four


Filled up my water bottle and grabbed my favorite sports drink.  As Coach Ige taught us, you'd only need a sports drink if your activity will last for an hour.  Don't fall into the marketing trap.  At this time I was now ready to head out the door and hit the road


I came in around 5am.  Still had 30 minutes before the 'gun' time.  A handful of runners showed up.  I also saw several elite athletes.  Coach Rio was there to join the event.  As well as Miriam Quiambao who was getting ready for the 10k race route


I was still doing some dynamic stretching, then the emcee suddenly uttered "Ready, Set, Go!"  Good thing I had my heart rate monitor chest sensor belt on and I just had to press the START button of my watch.  The night before I reviewed the race map and used mapmyrun to familiarize myself with the route and where each kilometer marker will be.

While running at 32nd Street, I was waiting for the 1KM marker.  I already turned left in Rizal Drive and no marker was present.  This got me scared because I don't want to experience the mental wall that I had to hurdle during my Mizuno Run.  Because it is so difficult to properly pace and distribute your energy if you do not have the slightest idea where you are overall in the race

I was nearing the 26th Street and before all hope was lost, I saw the 2KM marker and the sight of a hydration station.  First thing I noticed, there's no water in there.  Everything was Gatorade.  And it was being served in paper cups.  A nice touch in saving Mother Earth.  How refreshing!  A quick glance at my watch, in the first 2 kilometers I was doing a 6'8"/km

The next 2 kilometers was traversing from 5th Avenue to Lawton Ave and getting inside McKinley Hill/Upper McKinley Road.  It was my second time in McKinley but never realized the route inside was a combination of steep uphill and downhill.  Had to grab a cup of Gatorade here to keep myself hydrated.  The whole ordeal registered a 7'5"/km

Coach Rio's magic.  As I passed the 4KM mark, I saw Coach Rio on his way back and he took the time waving and giving the thumbs up so as to encourage the other runners.  Not sure if it was my second wind or Rio but I surprisingly did a 4'56"/km between 4KM and 6KM

I chanced upon some strong runners and tried to keep up pace with them while climbing out of McKinley.  That part took a lot of my energy that when I was back in 5th Avenue, I knew right then that I was back at my regular pace.  My 6KM to 8KM pace was at 6'46"/km

Just passed the 8KM mark, grabbed another cup at the water station and had to walk while I consume the sports drink.  While walking, another racer told me "kaunti na lang" which I responded "oo nga eh".  At this time, I went back running again and tried to catch up with him.  After that, I looked out and saw another runner and tried increasing my pace to reach my target runner.  I was doing this in the whole stretch of 32nd Street and 11th Avenue.  Got so tired that I was just cruising along 30th Street and 7th Avenue at my own pace

The final leg was at 28th Street when I already saw the finish line arc.  In the last 100 meters, I sprinted with all the strength that was left and completed the last 2 kilometers doing a 6'45"/km

I finished my 10k race in 64 minutes. Still far from my sub-40 minutes goal. But I was able to shave 13 minutes from my PR time. I still have 3 weeks to train before my next 10k race. Carlo and I need to do a sub-55, that's 10 minutes less from my current PR


Monday, June 14, 2010

Milliliters of oxygen per Kilogram of bodyweight per Minute

Ml/Kg/Min is the units expressed in measuring VO2max */nosebleed*
Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity.  VO2max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight.  Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned (source: brianmac.co.uk)

I used a race time predictor to learn my VO2max from my last 5km race.  It came out with 33.8 ml/kg/min.  Using the table below, it is rated as "Poor" in my age range.  Using the same Daniels and Gilbert formula for VO2max calculation, I needed to have a 53.5 ml/kg/min in order for me to create a racing condition to hit a sub-40 in my 10km race on December

Lance Armstrong has been measured to have an 84 ml/kg/min VO2max.  How about yours?

source: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.p48

Saturday, June 12, 2010

Your 10k prediction isn't just double your 5k time

Use the formula originally devised by Peter Riegel:

T2 = T1 x (D2/D1)^1.06
D1: recent race distance
T1: actual race time based on D1
D2: distance to predict a time for
T2: your race time based on D2

Based from the formula above, I should be able to complete my next 10k run in less than 58 minutes.  How I wish that this is 100% accurate.  However with sufficient training and mileage I can make my wish come true.  Besides, Carlo and I need to hit a sub-55 on our next event (Fit 'n Fun Buddy Run)

Wednesday, June 9, 2010

The Rexona Run 2010

The Rexona Run 2010 
08.01.10
SM Mall of Asia 
3k | 5k | 10k | 21k

Registration Period:
June 28 - July 26, 2010 at SM Timex shops
Mall of Asia, North EDSA, South Mall, Megamall, Glorietta, R.O.X. Bonifacio High Street

Online registration: June 28 - July 19, 201 at www.runrio.com
<><> 
Race CategoryRegistration FeeAssembly TimeGun Start
3 kmP4005:30 am5:50 am
5 kmP6005:20 am5:40 am
10 kmP6005:00 am5:25 am
21 kmP7504:45 am5:10 am

- Registration may end earlier than announced deadline (registration kits may run out before July 26)
- Singlets will be given to the first 4,000 registrants.  There will be no guaranteed size of singlets for late registrants
- Disposable timing chips will be used by all participating during the race

Event takes place rain or shine!
Registration fee is non-refundable.  Entry is non-transferable. Change of race category after registration is not allowed

Tuesday, June 8, 2010

Who said that running easy was supposed to be easy?

Based on my training menu, I've set my Sundays as my endurance/recovery runs.  It is where I do long distances to build up my endurance in preparation for my upcoming 10k events.  When my sub-40 training program starts, my long runs will vary from 12 to 24 kilometers

Last Sunday, I felt that I was doing my long runs a bit faster than I originally wanted.  My intention was to hit a pace of 7'42"/km but I was nailing it at 7'16"/km.  I know its not much but if you are gunning for 11 kilometers in a day, overall I was 4 minutes and 45 seconds faster.  Also my heart rate was jumping between zone4 and zone5 throughout the run


Now why a weekly endurance run is important?   You grow your capillaries that will allow more oxygen to be delivered to your working muscles that means the better your performance will be.  It also strengthens your muscles, tendons, and ligaments.  Which makes you more capable to conduct better race-specific training like intervals

Why run long for a short distance?  It teaches our body to be efficient.  It grooms the body into running as effortlessly as possible.  But do not go out for a 3- to 4-hour run.  You'd still want to finish your endurance run thinking that you can still do more.  A good base would be from 90-minutes to a full 2 hours.  When you push for longer running hours it affects the quality of your speedwork

My race pace goal is 4 minutes per km which means my long runs should swing from 4'36"/km to 5'24"/km.  I know there is still a gap from my current 7'16"/km but that is one gap I will attempt to remove

Monday, June 7, 2010

Half Size Larger

"On average, running requires shoes with about a quarter inch of additional room. This allows the foot to flex and the toes to move forward at each stride. Depending on the shape of the shoe, the ball of your foot can sometimes rest too far forward in the shoe, which will cause toes to jam against the front. When you buy your next pair, stand with both shoes on and make sure you have at least a thumbnail's space between the tip of the shoe and the end of your longest toe. A salesperson can help you determine the right size, but you know best how it should feel on your foot"  -- Runner'sWorld, Running Shoe FAQ

Friday, June 4, 2010

Face/Off

Still remember the 1997 John Woo film about an FBI agent (John Travolta) and a terrorist (Nicholas Cage) which are sworn enemies who assume the physical appearance of one another?

This entry is not about that financially successful movie but about two of my running buddies, Jake and Enzo, that faced off last Sunday on a 10k race route

Race results are out and here's their official times
Jake -- 01:01:18 (gun time); 01:01:11 (chip time)
Enzo  -- 01:01:46 (gun time); 00:59:25 (chip time)

For podium finishes, race organizers follow the gun time which is why the reason that all elite athletes, varsity runners, Kenyans, Olympians, and other competitive runners all squirm their way nearest to the starting line.  Their goal is to minimize the difference between their gun time with their chip time.  On my last run I was in the middle of the pack and it took me more than 40 seconds before I finally crossed the starting line

Chip time is the overall time spent when you crossed the start and finish line where we would normally flag as our PR (personal record)/PB (personal best).  I do not want to take into account the 40 seconds that I lost because of the sheer number of racers

The race results of my buddies has clearly shown that Enzo won between the two and he was ahead by 1 minute and 46 seconds.  This is a distance of roughly 288 meters.  How did I got this number?
I took Jake's chip time and converted it to seconds then I divided this number to 10,000 (equivalent of 10km in meters) to get the average number of seconds needed to complete 1 meter.  Then I used the length of time that Enzo was ahead as a numerator to obtain the number of meters between them

1 hr 1 min 11 seconds = 3671 seconds / 10,000 = 0.3671 sec/m
106 seconds / 0.3671 = 288.7497 meters

Now Jake has sworn that he will train harder and hit a sub55 on his next 10km race before he commits himself training again for his upcoming full mary (42km) on Singapore Marathon (December)

Thursday, June 3, 2010

Sorry No Singlets

If you haven't decided whether to join PIDM or Freedom Run.  Join the Bottle School Run 2010
Race maps: 3k, 5k, 10k

Over a million school children's education have been affected by typhoon Ondoy and Pepeng. More than half of all public schools were located in disaster-affected areas.

The bottle school run is all about pioneering one possible solution to help rebuild. Used in many places around the world, self-build construction using commonly disregarded PET liter bottles as hollow blocks and mortar can raise again this fallen walls. We need your help to build a pioneer school in Maharlika Village Taguig City with your contribution of any brand of two (2) PET soda bottles and your running fee (which will be used for construction materials and labor)

Sorry No Singlets.  Thank you for your contribution in saving us a lot of money.  This allows us to build MORE community based people centered, sustainable schools (http://www.bottleschoolproject.org)

Wednesday, June 2, 2010

Upsize my 5km to 10km, please

I will be following the 6-week program below that (i hope) will increase my endurance

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3.5 4 4 5 5.5 6
3 3.5 3 3.5 3 3.5
4 5 4 6 4 7

Tuesday, June 1, 2010

Mom talks about forefoot strike

One evening, I was talking to my mom asking for the race details of the Power Kids Run.  Our discussion shifted to foot strike and how it affects one's performance on a race.  She explained that doing a "forefoot" strike is much more efficient than a midfoot strike because you lose time if you allow your heel to kiss the ground.  Midfoot strike is where you land your feet where both the ball and heel touches the ground.

A related study has been presented by the National Strength and Conditioning Association
"foot strike patterns are related to running speed. The percentage of RFS (heel striker) increases with the decreasing of the running speed; conversely, the percentage of MFS (midfoot striker) increases as the running speed increases. A shorter contact time and a higher frequency of inversion at the foot contact might contribute to higher running economy"


Though her description is somewhat different to which a forefoot strike is defined as landing on the ball of your feet then followed by your heel.  Imagine a forefoot runner that goes through the land_ball, land_heel, lift_heel, lift_ball cycle.  You need to let the heel to land because your calves will cry like crazy.  Well mine do.  Landing the heels allows your calves to "rest" every stride.  However the no_heel-forefoot strike was how they were trained in order to pick up the speed

Mom used to compete in 200 meter dash and relay events

(image: www)
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