Thursday, October 1, 2015

Race Review: Bike King Duathlon


  1. Challenging race course
  2. Sufficient hydration stations
  3. Sufficient marshals
  4. SCTEX babyyyy!

  1. Bike leg measured 57km only against the published 60km (bitin!)


I met my objective for this race which was simply to finish. I was not in PR-beating shape as I lacked the physical and mental conditioning leading up to this race which I only find myself to blame. Garmin time as below:

Run1 - 0:40:28 for 6km
Bike - 2:18:56 for 57km
Run2 - 0:29:12 for 4km

Finish time (chip time) - 3:35:54 (my PR is at 3:29 from last year)

What's disappointing was that I was even hoping, minutes before gun start, that I could surprise the racing gods by digging deep for a PR. This was obviously not the case as I found myself run-walking the last 2km of Run2 again. Further, the whole race distance was shorter this year than 2014 so my finish time could've been worse.

Before I move on I have to pick up the (hard) lessons from this one:

  1. Lack of long rides at proper training zones. I bonked after about 75% of the bike leg. I had my gel eating schedule on time but my conditioning for the 60km length and at race pace was lacking.
  2. Be more disciplined in doing my workouts. Although family and work needs to be prioritized, I have to stop being lazy and do my workouts when I have the time. 
  3. More hill sprints/intervals. I lacked the conditioning to run the whole of Run2, knowing that I will suffer in the last 2km hard uphill based on last year's performance. I should've done more. 
  4. Bring my weight down. A lighter bike this year vs 2014 obviously didn't work as I am heavier this year. Tsk, I need to lose 10 or 15lbs....starting now.

All in all, I'm happy to finish this one but I'm just disappointed at myself for not preparing, i.e. babying my training for this race. Tsk tsk....

59th out of 82 in my age group. Ugh!!!

Friday, September 25, 2015

BikeKing Duathlon 2015: Am I Ready?

Based on my TP PmC readings, I am not ready. I believe I can finish the race but not in PR-beating fashion. My PR for this race is a 3:29 from last year's version which has the exact same route as this year. Yup, including that last long bike climb towards T2 which made me run-walk the Run2 leg.

Tsk tsk. This is gonna hurt.

But I'm thinking positive as (1) I believe I'm better on the bike now compared to last year, particularly improving on my climbing skills, (2) I know the race route thus I can plan my target paces to hopefully still beat my PR, and (3) I've learned my lesson on that Run2 leg from last year. I will need to be patient with my bike pace so as to leave a little more for that remaining 4k run.

But yeah, I'll try to have fun while on that 6k-60k-4k sufferfest that is the SCTEX Duathlon.

Here we go!

Sunday, September 13, 2015

TP PmC Chart as of Sep.13, 2015

Thanks to, I am constantly informed on how depressing my training has been this year. I am having trouble reaching the elusive 50 TSS level (which I only breached once) which I hoped to be in by now as my A-race, the SCTEX Duathlon, is 2 weeks away.

I have slacked up a lot (red lines) no thanks to office work/stress, laziness, and a good combination of both. Last week, this was aggravated by a bad back coupled with flu, a broken bike FD cable and the occassional rains. I am below my average weekly TSS total for the past two weeks, Getting back on the horse, so to speak, has been excruciatingly impossible.

Oh, did I forget to say that I have not been losing the 10 lbs that I wanted due to delicious greasy food and extra rice?


Sunday, September 6, 2015

Review: Nike Free 5.0 (2014)

pic grabbed from
I've been running in the Nike Free 5.0 (2014 version) since early this year, replacing my trusty Brooks Pureflow for my easy and long runs. I bought in on discount in one of those Nike outlet stores located in Caltex, NLEX and I am greatly satisfied so far with the purchase since then. measures the stack height as 23mm (heel) and 15mm (forefoot) which gives an 8mm heel to forefoot difference ---which rightly complies to my minimalist running style. The D-width size gives enough wiggle room for my forefoot area. Mix it with the Dynamic Flywire technology to secure the foot, it provided a totally balanced, comfortable fit.

On the run itself, the shoe lives up to its name as I felt great running "free." The snug fit of the upper and the special design of the sole (which Nike terms as Hexagonal Flex Pattern) allows "free" movement of the foot as it goes thru the entire cycle of my running gait (midfoot strike......I think).

Overall, this is a very comfortable shoe that I think is good for easy paced runs ---including long runs. I used this in my last race (14.7km Class of Clans race) with the intention to "just finish it." Pace was relaxed which the shoe helped by making me forget about it and just run easy...and free. You can boost the speed if needed but I think its barefoot brother, the Nike Free 3.0, would be more up to the task when it comes to really increasing the tempo.

As it is already 2015, I can see the updated version of the Nike Free 5.0 in the stores which I think attests to the many runners who've been satisfied with its performance. I hope they continue this line as I will definitely get the latest version once I wear out my current pair (which is a loooooong way to go with the way my runs are lacking lately).

Rating: 4.5 out of 5 stars

Monday, August 24, 2015

Race Report: Class of Clans 16k


  • Got hooked on registering this one as I'm a die hard CoC player. ;)
  • Started on time.
  • Start/Finish line was at km0. Getting the best view of that controversial DMCI building that photobombed the Rizal monument. Hehe.
  • Released runners in waves to avoid clogging at the start.
  • Sufficient number of water stations, ambulances, and race marshals
  • With a finisher's shirt and medal (along with the race shirt) at P750.00, this was a good deal!


  • 16k race route measured only 14.7k as per my Garmin. This was a big failure in my opinion, especially after Berwin Meily announced/stressed at the start that this was a 16k race. I was hoping to do a long run from my usual 12-13k runs so the distance recorded was disappointing.
  • No chip time as there was no chip on the racebib. :)
  • Saw mayhem going on at the baggage claim area in the end. Probably understaffed there as many runners had to wait for some time to claim their bags.


My plan was to run this just to finish. As this was my first road race in a long long time, I just joined to get that race feeling back again and hopefully log a long run for the year. The plan was just to relax, run at 140HR and see if I can up to tempo pace by the last 5 or 6k. I had a Clifbar Blocks pack so the 6 blocks (200 kcal) should be able to carry me throughout the race nicely.

It was a true test of self control as I managed to stick to my plan. My pace was between 7:00-7:15/km from the start until km9 (HR at 140). I changed my plan a bit towards the end since, at the halfway mark I saw that my Garmin only read 7.30km. The distance will fall short of 16k, I told myself, so I took the chance of increasing my pace from km10 onwards (6.53, 6.49, 6.35, 6.48, 6.38 per km). I was slightly huffing and puffing with my HR at 150 or so, but didn't have any real difficulty as this was a very flat course (except for the 2 flyovers).

Finished the 14.7km distance at 1:44:27 (Garmin time) with 7:06/km average pace. 

The 1.3km shortage on the race course was really a let down (except probably for the numerous walkers in the race that I passed by) so I hope the organizers will take a look into it in future races.

Next race? 

Hmmm, a  half marathon this year beckons....