Monday, July 16, 2018

Just Getting What I Can

A month since my last post and I was able to find time to get this one in.

Training has been so-so as I am less than 2 weeks away from Milo 21k, my next race.

Longest long run done was 16k the other weekend. I was supposed to do an 18k last Sunday but I had to skip it due to having donated blood the day before. Much to my dismay, donating blood prohibits you from tedious exercise or lifting heavy objects until the next day so I decided to skip the long run in order not to have a medical accident that may ensue.

The rains have come occassionally so it affected my training as well ---a.k.a. bed weather. Hehehe.

I still have this two weeks supposedly for taper time but I may have to change it a bit to meet the endurance requirements to complete a half marathon....with upmost care not to get injured.

I have this feeling that I will be able to hold that sub 2:30  finishers medal next weekend.

I hope I got the feeling right. Hehehe.


Thursday, June 14, 2018

Recalibrate




On occasion, I would try to measure my progress in run and bike via time trials (for run) and FTP tests (for bike). I have done both very recently and, unfortunately, both have yielded bad results ---no thanks to not following my training programs to the letter be it due to laziness or family/work priorities.


RUN

I have this workout that I called "Run TT" or Run Time Trial wherein I warm up for about 10 or so minutes followed by an all out 30 minute run. Whatever the average pace I record for that 30-min period, I will consider as my threshold pace.

My last Run TT was Feb23, a couple of weeks before my 10k race (PF Sub1). In that workout, my threshold pace was at 5:53/km. Needless to say that I was able to meet my sub60 10k goal weeks later.

Fast forward to today, Jun14, I decided to do a time trial again. 

It was miserable.

My supposed 30min lap ended at around 24mins when I couldn't run at a good pace any longer, stopping my Garmin at 4km. My average pace was at 6:06/km ---13 seconds slower vs Feb. This could mean I need to improve my base which I have lost in recent weeks.


BIKE

I tried out the latest creation of the developers at Trainerroad: the Ramp Test workout wherein it boasts of a shorter and more accurate(?) way to measure one's FTP. It has gone thru rigorous testing according to the creators in the TR podcast, so why not give it a shot, right?

The result: my FTP dropped 20 WATTS. I may have a way out here as I had to repeat the first 10 minutes of the workout. I was tinkering with my Spotify app to select a good playlist for the workout when I accidentally exited the TR app. This *could* be a reason for the 20 watt drop so I will have to try this test again soon, i.e. next Tuesday.

But if I get a similar (drop) result, it will be very demoralizing indeed. 

We'll find out on Tuesday. ;-)


RACE READY?

Milo 21k is 6 weeks away while SCTEX Duathlon is 12 weeks away. 

Based on my recent measurements, I am wayyyyy down in terms of race readiness. Fortunately, I still have time to recover and progress back up to a better form. 

Hopefully I'll be alright by the time the gun fires on race day.



Thursday, June 7, 2018

Milo 21k - Registered!

Just a quick post to say that, yes, I already signed up online for the 21k Manila Leg of the Milo Marathon on July 29.

A sub-2:30 finish is a must in order to get that much coveted finisher's medal.

Finally, my 2018 season is in full gear! :D

Tuesday, June 5, 2018

Itching to Race

As (tough) luck would have it, the PhilDua Leg3 @ Nuvali was moved by the organizer from Jun24 to Aug 26. Venue moved to Clark as well.

So there won't be any duathlon for me until probably Sept 9 which is my much awaited A-Race:

The BikeKing Duathlon. :D

Yup, I already registered for it today so serious training time is a must. No more dilly-dallying on whether to go outside for a run or ride my bike for another Trainerroad session. No more whimpy, lazy excuses, hehe.

***

Another race that I'm waiting for is the end July Milo 21k. There's not been any announcement yet on whether online registration is already open so I have to wait 'til then. I *think* I'm ready for it distance-wise so the only thing I need to work on is my pace which is severely lacking at this point.

***

Work has been peppered lately with overnight system activities so precious training time has been decreasing as I need to recover with sleep. Hopefully I can find a way to schedule my run/bike sessions so that I still maintain the weekly volume in order to keep my fitness up.

***

A big congratulations btw to all the finishers of the recently concluded Ironman Philippines @ Subic. Time to rest, boys and girls!

And yes, you deserve that long deprived pizza and pasta! Enjoy! :D


Tuesday, May 22, 2018

Not Racing, But Improving (I think)

Three weeks since I last posted (coming from a vacation abroad) and I am still on catch up mode in terms of getting back to my pre-vacation CTL levels.

FTP

My FTP improved quite somewhat after I did an FTP test last week. A modest 6%+ increase from my previous test 2 months ago indicates that the Trainerroad Build program I followed reaped me good benefits. I'm moving on to the Specialty Phase (I chose the Climbing Road Race Low Volume plan) which will be a 6 week affair. After which, since races are impossible to sked lately, I may have to go back to Base phase and just aim on increasing my FTP in the meantime (my aim btw for this year is to reach 200w).


ON RACES

As predicted, another family vacation (it was my parents' anniv) was scheduled last weekend so
joining Duaman was definitely out. I read that it was a challenging race with the inclusion of the Camp N route so I'm (a bit) jealous of the duathletes who were able to participate.

I'm still hopeful to toe the line for a duathlon (next up is PhilDua Leg4 on June24 @ Nuvali ---doable if no other weekend plans conflict) and maybe the Milo21k on July which boasts of a strict medal cutoff time of 2:30 (doable based on my 2017 times ---which I'm hoping has been kept 'til now in terms of fitness). So between now and then, I'm just moving week on week trying to hit my planned workouts for the day. This is in the hope that I'll be on a higher fitness/CTL level come race day (whichever race it may be).


ON INTERMITTENT FASTING

I joined my sister last mid March on her quest to lose (hopefully a lot) of weight via venturing into Intermittent Fasting.

Disclaimer: I don't recommend this for everyone, mind you, so consult your doctor first before trying what I did.

I tried the IF 16:8 method wherein I would fast 16 hours (typically after dinner to before lunch time, skipping breakfast) and then eat for the next 8 hours ---then repeat. It was very difficult mentally at first as I would do my run/bike workouts in the morning with the expectation that I would eat something for breakfast as my recovery nutrition. After 2 days I was able to adjust (with the help as well of sipping Cold Brew Coffee), keeping the 16 hours of fasting even after an hour of (Z2 or intense) workout in the mornings.

I often fail on meeting the 16hr daily fasting requirement (especially on weekends) but it didn't stop me from logging my start/end fast times to force the habit.

The result? I lost 4 lbs after 2 months of intermittently intermittent fasting. :D Yep, it's a slow progress but if the weight is kept off longer that way, then I'm all for it.

Red line notes my weight increasing since Oct 2017 (birthday, parties, quit the gym) while the green line shows my weight loss after I started IF mid March 2018.

What's good is that I was able to continue with my mornings even after an hour of working out. Hopefully I get to see more improvement in the next 2 months.