Monday, October 21, 2019

46

It's been a long time (yet again) since my last post, but I'm still here running and riding whenever I can.

Work has been stressful lately (late nights coming home from work) such that there's always that time of the week wherein I have to favor sleep/rest over working out in the early mornings. But for the last two weeks I've managed to keep my TSS (run+bike) above 300 for the week which is a big win I might say.

Along with the heavy work in the office, I was saddled by the flu for a couple of weeks, a by-product of Bike2Work which I found physically demanding (as I don't normally workout twice a day). I borrowed my son's 27 MTB which is a lot heavier than my BMC ---compensated by the big cassette at the back. It's more comfortable as I'm sitting more upright vs my roadie which makes it safer for me to ride vs metro traffic. However, the bike is still heavy overall thus pedaling is a task. I still would love to make bike2work more regular but I may have to get used to this "2 a day" workout from time to time.

No races scheduled but I'm eyeing the SunlifePH 40k ride next month. Well, that is if I'm up to the task of waking early on a Saturday morning. :D

As I turn 46 today, my body is not as fast to recover as it was 10 or 15 years ago. I have DEFINITELY slowed down on my runs (is a sub60 10k still possible?) but I think I have yet to reach my full potential on the bike. Probably being more faithful to my scheduled Trainerroad workouts will help ---probably. But training will still continue as much as my body is still able to do so.

All in all, I'm still thankful to God that I'm still able to run and bike whenever I can....at this sweet age of 46. ;-)

Well, that's it for now muna. Gotta get back to work....

...and training, of course.

Sunday, September 8, 2019

Alviera Duathlon 2019

Came into this race after a bout with the flu days before (ikr!), possibly due to overtraining when I should've tapered 2 weeks before. It was due to panic of not having enough in the bank that I resorted to a heavy weekend a week before race day and boy, I suffered badly that week with office sick leaves and lack of training.

The Alviera Duathlon 2019 route was a killer course, with Run1 starting IMMEDIATELY with a climb(!) ---which we had to loop twice. Took a gel in the 2nd loop as I was battling the temptation to walk. Finished that in 6.36/km average pace which was great considering the form, or lack of, that I was in.

The bike was the usual 2 loop ride from Porac exit to Floridablanca and back...with the famed 'makunat' 2k climb to Porac exit. This was my first time to race my new BMC TMR02 AND new 55mm wheelset ---with the latter bought and installed just 2 days before the race (yep, a definite NO NO when racing).

The result? The unfamiliar new gear combined with sporadic Trainerroad workouts (ftp crashed from 180 to 140watts whyyyy) resulted in 1 of my most dismal race performances yet: a 24kmh average ride for 60kms. I took 4 gels, one on each end, but that didn't help as I found everything just difficult. Dropped my chain 8k before the bike leg ended which I may have lost 2mins. Will power wasn't lost as I just kept spinning, albeit slow, in the climbs and put my head down in the descents for aero gain.

Alas, Run2 will be a 1 looper of Run1 with the same unforgiving elevation for someone who already ran 6k and rode 60k. It was one of my most difficult Run2s in a while, with my quads threatening to cramp on the downhills. HR was quite elevated (171 max) on the uphills but I kept on trudging ---slowly. Took a gel at km3 to mentally hopefully keep the cramp threat off (worked btw).

A few walk breaks here and there but when the downhills came I took advantage to finish Run2 at 7.20/km average.

Total race time: 3hrs 47mins. A 28min lapse from the 2018 version. A lot of learnings from this one, surely:

1. Seriously do your TR workout plans
2. Taper 2 weeks before
3. Dont overtrain
4. Lose weight
5. Dont use anything new on raceday
6. Lose weight
7. Lose weight

Until my next race....


Wednesday, July 31, 2019

Milo 21k 2019: Betterer

Run CTL: 23
Weight: 168 lbs


Milo Manila has been one of my panata races for several years now, with keen interest on the 21k distance.

The sub-2:30 cutoff has always been a good challenge yearly to see how my fitness is in meeting this goal.

The 2019 version of this race proved to be successful for this 46 year old wannabe endurance athlete.

The race started at 3.30am on the dot (as punctual as all RunRio races are), with me having some difficulty reaching the start line as there were preliminary checks prior to entering the starting corral (which the organizers eventually let go seeing that there's still a long line and that the race was a few minutes from starting).

To cut it short, I was able to meet my target 7:00/km pace except for two instances:

  • One was at the start, when I had to walk 200m to the start line when the gun was fired. Lap 1 clocked 7:30+.
  • And the other was when the traffic marshals had to prioritize vehicle traffic over us (paying customers, hehe) for about 30secs. Another 7:30 lap.
Gels taken at the start, km 6, and 12. Half a banana at km18. I think this, along with my training, kept me from bonking (compared to last year's version when I started to feel sluggish as early as km 13).

What kept me motivated were the ballooned pacers, particularly the 2:30 guy who I managed to keep at bay (side note: he may have finished outside 2:30 as he couldn't see coming after I crossed the finish line).

Yes, my very few readers (hehe), I was able to meet the sub-2:30 time limit.

Garmin time: 2:28:42.

Official chip time: 2:26:47.

I managed to beat my 2018 Milo21k by 2 minutes! 😀

Really happy with my outcome for this race as I was able to train (somewhat) well coming into race day. I guess if I keep my focus on meeting my (self-) prescribed workouts, I will be ok when the gun goes off.

That and managing my food intake, hehe.





What's next? Well, it's another panata race: the BikeKing SCTEX duathlon on Sep. 8.

See ya! :)

Sunday, July 14, 2019

#RoadToMilo 21k Update



Just dropping by for a quick update on my training for the upcoming July-28 Milo 21k in Manila.

Training has been doing just a little below alright, with key long runs done these past 2 Sundays (a 16k last week and an 18k this morning). Comparing my long runs leading to Milo this year vs 2018, I am better off now as I only managed to do one 16k long run last year as my longest before the race. This should be a big confidence booster coming in 2 weeks before the race.

What bothers me is how I am in terms of meeting my target sub-2:30 pace. I know that I have the endurance, but the pace to go under 2:30? Hmmm, this is a bit of a worry that I need to address on this taper period.

I will have to do more race-pace workouts to get my body familiar with this type of efforts ---on longer periods--- so as not to be shocked come race day.

I'm still biking, mostly indoors, via the Trainerroad Low Volume Sweet Spot program. It's a good complement to my weekly runs to keep my endurance levels high with less impact to my body and at the same time keeps my bike form/fitness in check.

But priority is still with my runs so I am ok to skip the ride for the day if it means more rest for me in time for the next run workout.

After Milo, I'm still dilly-dallying on whether to sign up for another BikeKing Dua (6-60-4) or try my luck on a small scaled tri. The latter could be a challenge as I've NEVER done any workout for the swim....

...ever. 😀


Sunday, June 23, 2019

Race Review: Sunriser Run 10k

THE GOOD

1. RunRio organized the race so there was no worry. Aid/hydration stations were aplenty ---even when the max distance was only 10k. Race marshals were all around as well

2. Modest loot bag

3. Challenging route of Bayani Rd AND Mckinley West

FOR IMPROVEMENT

1. Race distance measured 9.7km only

MY RACE

Run CTL - 19
TSB - 4
Weight - 167lbs

Original plan for this was to race at 10k pace but, seeing how my recent training logs went, I had to adjust to half marathon pace. This was good as I will see how much I will fare at this speed if I were to carry it up to my Milo HM in July.

My race went from serious to pleasant as I ran with my officemates. It was chikka pace but we knew it had to be decent (without us saying a word about it). Nobody walked (except for 1 who we had to leave due to injury) which meant nobody taps out unnecessarily.

The route was all too familiar (Bayani Rd to Heritage and back) but added with the start/end inside Mckinley West which had its share of small climbs. Thanks to my regular training I was able to cope well, finishing with my officemates in 1:08. Not fast, but not slow either. Just right for a Sunday run. Note that I didn't take any gels which meant I am getting used to this distance with probably no need for mid race nutrition. This will obviously not be the case for a 21k race where nutrition is (always) critical.

I didn't go all out which turned out ok as this means I didn't force it needlessly (no injury) towards my real goal: Milo HM in July. However, I learned that I have to build some more if I want to finish sub 2.30 in my "panata" race, one of my A-races this year. I will probably need to incorporate more HM pace laps in my long runs to get used to it along with longer long runs (I have yet to run a 16 AND a 18k run, oopsies).

On another note, it feels good to join a running event after a long while. The running community is still alive and well thanks to these races that motivate us for better health.

As always, back to training....