Run W2D6

RUN

Someone ran past me once again-this time a young woman clad in an all-black-tech-running attire. My eyes squinted automatically. I hazard to say that I also pouted a little (sorry).  I was at the half of my 8 km easy run at the grounds of Ever Mall in Ortigas Ext.  Everyone seems to run past me-  boys, young guys, a 70-ish old man, and several women.

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Running slow is not wrong. It's just that, it was what I was feeling at that moment. It is safe to say that I have mixed feelings about it. Some days I love it. Some days, well... not so much 🙂

The only ones who didn’t are those people with their dogs. 🙂 These faster morning runner seem to distract for a moment. Disrupting my usual mental chatter while I run (I usually think of my to do list while on a morning run) with thoughts of, ‘I  have to run faster than this’, ‘ this easy run is too easy and it’s probably wrong’, or ‘run past that girl/guy now!’  (sorry, I can be competitive sometimes… hubris).  I didn’t. 🙂 I told myself that this is an easy run not a race and probably…

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Just kidding. Heheheh. lol

But do you think I’m running my easy run too slow? I usually love running slow. I regard running slow as my endurance vitamins. But sometimes ego gets in the way. (Sorry)

Anyway this was my pace at strava last Saturday 🙂

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WEIGHT MANAGEMENT

I toed the line with my daily calorie budget. Yay

Run for you life 🙂

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Run W2D4

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Yesterday my training schedule was a 30-minute  tempo run. A tempo run, as defined by Hal Higdon in his website is, ” a continuous run with a buildup in the middle to near 10-K race pace. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to peak speed during the next 10-20 minutes, then finish with 5-10 minutes easy running. ”

This was how I planned to do my tempo run for today. I would do a 10-15 minutes warm up, then 30 minutes of tempo run in the treadmill with zero incline and speed set at 6.9 MPH (5:24 mins/km) and then another 10-15 minutes of cooldown.

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And now this was what has happened. I did a 12 minutes warm up. Then I ran at 6.9mph. Eight minutes into my tempo run I began feeling  pain and tightness on my right calf. I push through until I reached 10 minutes then I lowered the speed to 6.5 mph. It was a welcome-to-the-gind-kind of run for me because I had to run through the pain. As Scott Jurek, said in his book eat and run, “let the pain go out of your ears”. And I did. I run through the pain and it eased bit by bit.  At 27 minutes I resumed the 6.9 mph speed and at the last minute I upped it to 7.8 mph.I did a cool down for four minutes. After running I did my usual fitness combo of pilates followed by foam rolling and ended by 3sets each of kettlebell swings and kettlebell deadlifts.

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The passage below is not mine. 🙂 this is from a Nike video that I’ve watched from youtube (watch it! Search Nike rise and shine). I listen to the audio version of this before I run, it’s on my alarm, before a race, and anytime  I feel like I’m going to quit. It sums up what it takes to enter the grind. It isn’t going to be easy. Training is hard. It takes a lot of discipline.  And even a well planned route has detours. Quitting is always looming. But the trick is to persist… to not quit…to keep going when it gets tough. 🙂

Read on.


Rise and shine.

6am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of a bed. Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move.A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland, but you didn’t ask their opinion. The voice you’ve chosen to listen to is one of defiance. A voice that’s says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor, and don’t look back because we’ve got work to do.

Welcome to The Grind!

For what is each day but a series of conflicts between the right way and the easy way.  10,000 streams fan out like a river delta before you. Each one promising the path of least resistance. Thing is, you’re headed upstream

And when you make that choice, when you decide to turn your back on what’s comfortable and what’s safe and what some would call “common sense”, well that’s day 1. From there it only gets tougher.

So just make sure this is something you want. Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet.

But you aren’t going to are you? With each step comes the decision to take another. You’re on your way now. But this is no time to dwell on how far you’ve come.

You’re in a fight against an opponent you can’t see. Oh but you can feel him on your heels can’t you? Feel him breathing down your neck. You know what that is?

That’s you…

Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out of the sky. But don’t lose heart while they aren’t easily defeated. They are far from invincible

Remember this is The Grind.

The battle royale between you and your mind, your body and the devil on your shoulder who’s telling you that this is just a game, this is just a waste of time, your opponents are stronger than you. Drown out the voice of uncertainty with the sound of your own heartbeat. Burn away your self doubt with the fire that’s beneath you

Remember what you’re fighting for and never forget that momentum is a cruel mistress. She can turn on a dime with the smallest mistake.She is ever searching for that weak place in your armor that one tiny thing you forgot to prepare for.

So as long as the devil is hiding the details, the question remains,”is that all you got?”, “are you sure?”
And when the answer is “yes”. That you’ve done all you can to prepare yourself for battle then it’s time to go forth and boldly face your enemy, the enemy within

Only now you must take that fight into the open, into hostile territory.You’re a lion in a field of lions. All hunting the same elusive prey with a desperate starvation that says victory is the only thing that can keep you alive. So believe that voice that says “you can run a little faster” and that “you can throw a little harder”  and that, for you, the laws of physics are merely a suggestion.

Luck is the last dying wish of those who wanna believe that winning can happen by accident, sweat on the other hand is for those who know it’s a choice, so decide now because destiny waits for no man.

And when your time comes and a thousand different voices are trying to tell you you’re not ready for it, listen instead for that lone voice of decent the one that says you are ready, you are prepared, it’s all up to you now,

So rise and shine.”


(Astig no?)

I hope reading this motivates you. Motivation is like coffee. Do it daily. As Zig Ziglar said “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” 🙂

Finally, I was reviewing in my mind what my training run would be for tomorrow before I realized that Friday was rest day. Yay 🙂

Run for your life 🙂

Run W2D3

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It was an afternoon run . The weather was cloudy. It rained a bit. I weather-proofed my phone and key.  My training plan for today was to run an easy 5 km. I did it. I love the easy short runs. It’s my favorite part of the training week.

By easy run I meant…  jogging 🙂 hehehe

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I ran at Bulihan. It was peaceful (at di mausok :))

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My left knee twinged a bit…

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So there you go… that’s my grind pour aujourd’hui. 🙂

Sauve qui peut! 🙂

I’m an okay runner with big dreams

As a runner, I think I’m okay. Recently, I managed to train and qualify for the Milo Marathon Manila Eliminations last July 26, 2015. Luckily, it took me only two tries before I was able to manage it.

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I want to have a running shirt like this one ;-P

Come December 06, 2015, my goal for the Milo Marathon Finals is to finish it at 4:00 H.How will I manage to do this ? I plan to do this through weight management, motivation and being consistent with my training schedule.

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A. My training schedule
I somewhat adapted Hal Higdon’s training schedule for the marathon (credits to coach epoy and my team for introducing me to this training plan). It is 18 weeks long and requires 6x a week of running. It incorporates different training runs such as easy, lsd, pace, hills and tempo. I chose the advanced 1 because I am a bit familiar with the training runs included in his 42k training plan. I also added my favorite progressive yasso 800s in my training.

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Not mine. Credits to Hal Higdon.

B. Weight Management
Proper nutrition is important in achieving an ideal race weight. Admittedly in the past, although I am aware of this. I have not been able to achieve my race weight goal (damn it! Ang sarap kasi kumain! Lol). So for this training period I plan to focus more on this aspect of discipline. I will use Calorie counting and food logs.

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Effect of weight loss on marathon time? Yes. I’m willing to test this 🙂

Hopefully I’ll be able to write and update y’all about my daily grind.

Run for your life 🙂

Endurance 101

A-not-so-definitive-and-solely-based-on-my-newbie-experience guide to feel-based training and aerobic base building.

It is possible to run a marathon in 20 weeks; however, the principle is quite complicated. Just kidding. 🙂 It isn’t.

With consistency and patience, gradually run far at an easy pace.

That’s it.

Happy Running, Newbies 🙂

Random Thoughts: Ginger, inflammation and NSAIDs

Ginger, how much do I love thee?

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Zingeber officinale

 

Let me count the ways

One, I love your sweet, warm and fragrant smell 😍

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Two, I love that with ginger scallion sauce (nom nom nom) I could eat anything (even…. okra! 😨 okay that’s probably a bit of a stretch ) 😜

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And now I just have another reason why I  effing love ginger: salabat tea :). I just love its flavor and its edgy bite. As a rule I like my  coffee and tea strong. And salabat just fit the bill with its sweet but very bold flavor: its my kind of tea.

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But how about its health benefit for runners?

Inflammation to long distance running  is like white on rice. It would effing leave you sore and achy.  And admittedly, I have used ibuprofen and paracetamol to alleviate it. Here are some instances in my past races that I have use anti-inflammatory drugs or NSAIDs

1. After my first 54km Ultramarathon, Kawit Cavite to Kaybiang Tunnel,  my foot was really effed up by the distance and the route hehehe. I was limping for a week. Concerned, I consulted an orthopedic surgeon. Luckily, I didn’t have any fractures or tears or what not and I was given celecoxib and cataflam to take for five days (i think).

2. Laguna to Quezon Ultramarathon (L2Q). I took ibuprofen advil 200 mg  every six hours the day before the event. Back then, I was sporting a shin splint on my left leg. I was able to run well during the event.

3. Last November, during the 106km Andres Bonifacio Day Ultramarathon (ABDUM) . I took 3-Alaxan FR , one was an hour before and the other two was during the race. That race left me sore six ways from Sunday. But I recovered 🙂

In between L2Q and ABDUM, a friend informed me about leaky gut (google it! Lol) and the evil of NSAIDs. Timing sucks though. It was raining hard that night,( when he sent that text;  plus it was really cold…. and im already inside my blanket uber cozy and sleepy… suffice it to say it kinda fell on deaf  half asleep ears. But seriously, I wasn’t ready to try dissociating long distance running and pain meds.

So it was up until I read Eat and Run by Scott Jurek last January that I considered ditching pain meds. The book has given me several options on what natural foods to try to manage inflammation. And I chose ginger.

So thats it, I’ll wait and see if is effective as an anti-inflammatory alternative. Anyways, one month from now, I’ll be participating in the 711 run 1500 for the 42km category.My plan is that, I’ll drink one or two cups of this brew daily leading up the event.

I am thankful na peg na peg ko yung lasa nya. Tara inom tayo ng salabat hehehe 🍵:)

J’adore Courir

Note:1. sorry for the typo and grammatical transgressions; 2. Wala lang, hahaha peg ko lang 😉

Hi. I’m Tabel- a 30 year old Filipina nurse. During my off duty days, I am also a newbie long distance runner.

My love affair with running started last November 2013 when I joined my first fun run – a 3k event which I finished in 27 minutes. Speedy, I know- just kidding. teeheehee

My distance progressed from that and I was able to join my first half-mary (21 km) last February 2014. After that I set my sight on a full marathon. My  training runs just got farther and farther. By June, I was able to finish my first Ultramarathon. And last November I was a 106 km finisher.

I don’t know. I suppose my affinity for running is like love at first sight. I couldn’t pinpoint what hooked me to the sport; maybe it was the competitive atmosphere that makes you strive to be better; maybe it was the weight loss because running is a great cardiovascular exercise; maybe it was the adrenalin rush that accompanies a runner during the event; maybe it’s the endorphins; maybe it’s the community of good-natured runners that I met because of the sport. But probably, it’s the happy amalgamation of the above maybes’.

Lastly I want to end this article, with my favorite quote from Sun Tzu, “opportunities multiply as they are seized“. My advice to anyone who wants to  start running is just get out there and run. You don’t have to run fast or long, you don’t need fancy shoes, or  avail any of those expensive gym membership. Just start running. Each time you seize a running opportunity you broaden your experience and you become a better runner.

You maybe a couch potato right now but if you start and train with consistency, what can prevent you from being the runner that you wish to be? Literally- nothing.

Thank you for reading and have fun running! 🙂

A Running Allegory

Disclaimer:
First some fine quote from Friedrich Nietzsche

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Second, sorry for the grammatical transgressions

A Running Allegory

February

You are quite new to running
You get easily scared to run at heart pounding pace.
Yet it is the pace that has been presented before you
A challenge… something that will test your mettle as a new runner

March

You agreed.
You began running fast.
But it drained you.
You could hear your labored breathing amidst the high volume of your mp3 device

April

You got tired so fast.
Time and distance seemed to contract and expand at the same time.
It is so outside of your comfort zone.
The stress started building up

The Other kept pushing you
‘To give it your best
‘To push through your reluctance
And you did

You’re now running a pace that is too fast  for you to maintain.
Yet you want to keep up.
You’re brain keeps telling you to slow down
To stop… To retreat … To DNF…

You begun questioning yourself why you’re running this fast.
What was the point?
Why were you exerting this much effort over something so ephemeral?
What was the f#cking logic in this?!

And you’re stressed out brain can’t think of any reason to defend your effort
So you stopped.
You catched your breath and you hydrated
And logic and reason started coming back.

May

So you run again
But alas… you’ve been left behind
The Other didn’t stop
The Other didn’t even looked back to see that you’ve lagged behind

And your mind’s acceptance came instantaneously
Too fast.
Two runners… different speed … different pace… therefore one would be left behind
It made absolute sense

So you never dared to call the other back
You never uttered a plea-  to please wait up
You didn’t even put on a burst of speed to catch up
Your mind accepted.

Your heart didn’t.
And you stopped again
This time you feel rudderless
It took too much effort to run

But you run anyways
You overcame the first painful kilometer
You run and run until it didn’t hurt anymore
And the pain did diminish during your runs

So you run longer
Longer but never faster
Long and slow has been your comfort zone
Nothing seemed scary if you go slow.

June

And in your runs you found other people
Different runners… different speeds… different pace… yet running together
So you stopped and observed
The faster runners waited and the slower ones called back when they need to rest and stop awhile

And this time your heart at long last accepted
That you and the other were not meant to run together
And you stop again
This time to really processed what you’ve lost and what you’ve gained

July

And thus you found another light in running again
You now run with others
You call back when you’re being left behind: They slow down
You don’t push them so much when they wanted to stop: You wait

Now you’ve reached your target goal for endurance
Then you started asking yourself: what’s next?
And you know it’s to speed up.
But you have an acquired reluctance to running fast

You run fast anyways
And now the allegory has come full circle
With you running fast on a pavement road
Chasing another PBR.

You tire but not too soon
Your breathing becomes labored but not so much
It’s still outside your comfort zone but you welcome it.
You’re now running at a fast pace that is comfortable for you to maintain

The future

You dont know what the future holds
What cards would be decked upon you
What race you’ll participate in
Where the road will take you

But you have a say.. a choice
And you’d like see it as this
You’re still running
And this long winded allegory ends with

Eventually…
Atalanta found her Hippomenes
They didn’t turn into lions
And they ran happily ever after