Friday, March 16, 2018

Pinoy Fitness Sub1 10k - Final Preps

Almost a month since my last post, I'm squeezing this in amidst plenty of office work. I am still training constantly, mind you, in preparation for the Pinoy Fitness Sub1hr 10k which is around the corner ---March 25 to be exact.

I "think" I am already there based on my training results. Clocking a good 29:13 5k on my last time trial, I will just have to manage the remaining 5k mentally to meet sub 1.

There is a slight problem, however. Yesterday I measured the race route on and, if I plotted it accurately, it seems that the route will exceed 10k by around 300 meters.

300 meters is a lot in terms meeting Sub 1hr.

This'll mean that I will have to lift my pace some more to compensate for the exceeded distance. I sent an FB msg to the organizers to fix the extra 300 meters but I doubt if they will make the necessary adjustments.

So, I will have to adjust then. Based on my calculations, the best average pace for a sub1 10.3k is 5:45/km. Whether it be a constant pace throughout or 5k-5:50 then 5k-5:40, either way will make me finish the race at around 59:12 to 59:30 ---barely making Sub 1.

It'll be a challenge to nail this one, but I'm very positive on my chances.

We'll find out after Mar 25.

Thursday, February 22, 2018

Training Update - 02/22/20218


Week on week progress has still been flat in terms of total duration/kms, but I guess that's better than regressing. Been disciplining myself from taking on the speed/tempo and long run sessions for the week so I hope that'll help me get into Sub-1hr 10k shape by March 25. I'm still a happy camper though since I get to push myself weekly to meet my planned run duration/kms for the week. Just need to increase it more though.


Just one more week left until I finish the 2nd half of my Base training and it'll be the Build Phase next which is 8 weeks as per Trainerroad. It's been a chore just to get the Trainerroad sessions in (those VO2max workouts surely got me to tap out) but I'm still there...probably about 80% confident going into the Build Phase. A change of riding environment this weekend as my family and I are spending the weekend in Nasugbu ---a good testing venue to see if all this TR indoor riding has really helped, especially on the climbs.


Still dilly-dallying at the 170-172lb range. I tried Intermittent Fasting last Tuesday and it seems that I should be able to manage it. However, I would have to find a way on how to align it with my workout sked so as not to feel drained after my runs and indoor rides. We'll see if IF can be THE solution to my weight problem.


Got my blood chem results from last Wed and all looked normal, a great surprise since I've been battling high cholesterol values for several years now. Not sure really what made it normal. Probably the combination of delivery diet food, the meds for cholesterol management that the doc prescribed (although I stopped taking those 3 weeks before my blood test), or maybe that brief IF attempt a day before the test. Hmmmm....

At any rate, I felt great seeing all those blood stats back in the normal range.

Hopefully they stay that way until my next exam which is probably this coming October.

Wednesday, January 31, 2018

Training Update - 01/31/2018

Training has been moving as scheduled for my next race, the Pinoy Fitness Sub1 10k on March 25. Run volume progression has been rather flat per week (long runs have been at 10k at the most lately) so my Trainingpeaks CTL chart reflected the same non-growth. Pace, however, has been improving (I think so, hehe) as reflected in my speedwork and tempo workouts, logging in with modest sub-6mpk repeatedly as much as I can. As the race is less than 2mos away I may have to dwell longer at this mad pace to be able to do a sub1 hour 10k in time for race day (which is riding on a bet with an officemate, hehe) and, of course, longer long runs to up the weekly volume.

I will be missing the Feb25 Phildua Leg1 in Clark due to family commitments so possibly no duathlons for the 1st quarter of this year. However, my bike sessions via Trainerroad have been improving for these past 3 weeks (a 13 watt increase since I started last Nov with the Low Volume Base Plan Phase 1! YEHEY!) and it's been reflected as well in my form/fitness chart in TrainingPeaks. Hopefully this progress continues as I try to balance my preparations for the above mentioned 10k race vs improving my bike FTP.

Weight, well, is still a problem. I'm still at 172lbs (as of this am's weigh in) and it's been really hard to keep away from snacking and eating like I thought I ran a full marathon. I really (REALLY!) need to start controling this so that all that run and bike training don't go to waste.


Friday, January 19, 2018

2018 Goals

I will set my goals differently this year such that I will also include fitness/training goals aside from my target races to join in.

And so, in no particular order, here they are:


  1. Milo 21k. I backed out last year as I (1) felt that I didn't have enough training to go sub-2:30 and (2) the medical requirements were too much of a hassle to do. Hopefully I will be able to toe the line this year. 
  2. BikeKing Duathlon. This is one duathlon race that I almost always sign up yearly. Great org and great venue (SCTEX?!?!!), this is definitely one of my A-races.
  3. National Duathlon Championships. My first ever duathlon was this one so it'll be good to come to race-friendly Subic again to see how I fare vs the best.
  1. One (or two) PhilDua Series races. This'll be good tune-up dua races to get used to race strategies whether nutrition, pace, or transition related.
  2. Pinoy Fitness Sub1 10k. My officemate and I have signed up for this March race on a bet. Training for this race will help me get my pace up in time for duathlon season.
  3. One local 21k race before Milo 21k. This is for tune-up as well.
  4. One international 10k or 21k race. Will have to see if this will be in sync with any of the family trips.
Fitness goals:
  1. Lose 15 lbs. I am now hovering at 170-172lbs which is over the BMI for my height. I REALLY have to manage my eating habits so that the calories I burned during training won't go to waste.
  2. Achieve a peak TP CTL of 75. This is a Trainingpeaks training parameter which stands for Chronic Training Load, or how fit someone is based on his/her training logs for the past 30 days. My CTL is currently at 48 so I have a lot of work to do here.
  3. Achieve a bike FTP of 210. This can only be achieved by religiously riding on the prescribed days set by my TrainerRoad plan. 
  4. Set a sub 2:20 21k and a sub1 10k. Yup, we'll see how this one goes.
  5. Ride for 100km. Had only achieved this once. I don't mind finishing another one. :)

Let's go!!!

Wednesday, January 10, 2018

2017 In Review

Before I start blogging for 2018, it would be best that I do a quick recap of how I performed last year.

My goals for 2017 were:

  1. BikeKing Duathlon (DONE!)
  2. Powerman MOA (WASN'T HELD)
  3. Completing the PhilDua series (DID ONLY 1)
  4. Milo Metro Manila 21k (Mmmm, chickened out. Hahaha!)
  5. A RunRio 21k (NOPE, BUT DID 2 21k races for Q4)
  6. An international race perhaps? (DONE! Taipei 21k!)
  7. Powerman Clark (the full distance?) (Schedule conflict)

I did 8 races (running and duathlons combined) last year compared to 6 in 2016. I think I did fairly well considering that I improved my half marathon time in 2016 by 16+ minutes in 2017. Running the distance twice was a major milestone as well, since I haven't been that dedicated to the distance for some years prior to 2017. The half marathon is a "just right" endurance race for me since it is not time consuming in terms of weekly training, but it still is a long distance that you need to properly plan for it with proper pace (that comes from training) and nutrition strategies. Further, ideally, you could do 4-5 in a year versus probably 1 or 2 for a full mary. I don't want to close it at this point, but it seems that the 42k is already ticked off in my bucket list (4 times done, with the last in 2012) such that I don't feel like doing one anytime soon.

I scored two PRs in the duathlon (Duaman and PhilDua Leg2) but I could've logged 3 if not for the longer bike leg in the Bike King Dua. I logged a better pace in that race but it wasn't enough for the longer bike leg distance.

But if I were to summarize, 2017 was a good year for me in general. Although laziness and family obligations kept me from logging some of my workouts, I still nailed most of them ---even just by getting out of bed, getting my gear on, and walking out the door to run or ride. It could've been better of course, but it was all in all a good year.

Onto 2018.....