Tuesday, May 3, 2016

10k Race Review: Borneo International Marathon

The good:

  1. Flat and fast course good for breaking PRs
  2. Organized registration (online and on site)
  3. Scenic race route by the sea
  4. Bus service (RM30) provided from and to the race venue at designated pickup/dropoff sites
  5. Brooks shirt included

For improvement:

  1. Inaccurate distance. Garmin GPS recorded my 10k race as only 9.6km
  2. Only water was given to the 10k finishers. Energy drink distributors were instructed to provide to 21k and 42k participants only

My Race:

The race setting was beautiful with a PR for the taking. The problem was me, as usual, as I lacked the speedwork and tempo runs to really prepare for this. Not to make excuses, but I was coming off from being sick several weeks prior which affected my then already improving CTL progress. Thus a PR was not in the books if I looked at my depressing training logs.

I approached the race with caution, aiming for a constant 6:30/km pace. In a nutshell, I started of well but faltered by km8, 9 and 10 (or 9.6k if you will). Finished the race in 1:04+ with 9.6km logged. Feeling "bleh!" was an understatement as I crossed the finish.

With the Duaman duathlon coming up in less than 3 weeks, I will need a lot of work from here 'til then.


Monday, April 11, 2016

Unexpected Drop

Flu virus

Prior to last Monday, training was moving well with CTL recorded at 52.6, the highest I've been in months. Unfortunately I suffered a setback when I got bitten by a nasty flu virus last week that affected my family as well. I'm recovering, training-wise, slowly by cycling 15mins last Saturday and an hour Sunday. Still need to see how my body will fare when I start to run (target a short 30mins tonight after office).

The road to recovery begins this week with CTL at 45.8 and with still occasional coughing and sneezing. Need to be in good shape before my next race, the Borneo 10k, which is scheduled for May 1st.

Damn this change of weather.

Wednesday, March 9, 2016

Looking Good So Far

A few weeks before the end of first quarter 2016 and based on my Trainingpeaks PmC chart for all workouts, I'm progressing quite nicely:

red line indicating the CTL progress so far for 1Q 2016

My CTL has increased by almost 13 points from Jan1 to Mar9 ---a small but positive result in terms of my build up for the season. It could've been more if not for the 4-5 weeks of no indoor riding (no Sufferfest) due to a problem I encountered with my indoor trainer (had to wait for the replacement part from eBay which took weeks to arrive). This was also due to my lack of long rides on Saturdays (Camp Aguinaldo is now closed to bikers and riders, and Nuvali is sooooooo so far).

I am hoping to increase my CTL to the 50+ levels (or even 60) by the succeeding weeks which will make me (somehow) ready for my first duathlon in April (Phil Dua Leg2 which is a 6-30-4 affair).

The plan is to progressively increase the following:

  1. Long rides
  2. Long runs
  3. Run intensities (speedwork, tempos)
Thanks to TheSufferfest videos I am able to have adequate high intensity rides on the weekdays so that won't be much of a concern.

My Monday evening boxing workouts have also helped to the increase (about 50 TSS per week) which has become my cross training of choice. However, I've also started going into HIIT workouts whenever I have the chance/energy to do so in the evenings especially after a lot of eating.

Speaking of eating, my weight is still a problem as I'm still 12-13lbs over my target. Let's hope that this blog post somehow puts me back on the diet horse and lose the unnecessary pounds.

Ho hum....

Thursday, February 25, 2016

Race Report: New Manila Run 2016

The good:

  1. Venue was 1km away from my house.
  2. Challenging route with numerous climbs

For improvement:
  1. Late start. The 10k race started 10mins vs the published gun time
  2. Inaccurate distance for the 10k race (9.74km only as per my Garmin)


I set the target for my 10k race at 1:05, or 6:30/km average pace. I knew the area well (as it is in my neighborhood) but I knew I was out of shape so 6:30/km was just right.

I jogged from my house to the starting line which was a little over a kilometer ---a good warmup.

As I readied myself a few meters from the start, I felt good. Good to be racing again after a long while (my last race involving a run being the Bike King Duathlon last Sept 2015). 

The weather was good. The 10k runners were not that many for such a small local race, probably 200 or 250 in all (which made it easier for the "runners" to move about to get a better pace).

When the count down from 10 to 1 started, adrenalin started pumping in.

Suddenly, the thought of having a better time than 1:05 played in my head.

  • km1 - 6:22/km. Felt good at the start, but still managed to hold the reigns near my 6:30 target
  • km2 - 6:08/km. Downhill and flat. Good for a faster pace.
  • km3 - 6:25/km. There was a short uphill but managed to do well. HR was rising (max'ed at 167) so I had to manage my efforts here.
  • km4 - 6:09/km. Flat section. 
  • km5 - 6:15/km. Lap with a gradual climb. HR was at 168 peak. Still holding.
After the 1st 5km I was at about 31:16 total or at 6:16/km average pace. As I was still in control and no signs of bonking, I went on. It was a good thing that I was targeting to chase these two lady triathletes, with one wearing a pink sports bra that became my rabbit if you will. They were both running well and relaxed which made me want to keep up with them, albeit being around 50-100m in front of me.

It was the dog and the rabbit from then on.

  • km6 - 6:17
  • km7 - 6:10
  • km8 - 6:25
  • km9 - 6:22
HR max was at 170 from km6 to 9, with me trying to keep up with the pink rabbit. I started to worry around km8, with thoughts of taking a walk breather but I managed to close that drawer in my head. I ran but my pace started to go off from the 6:10 I logged in km7.

  • km10 - 5:56/km (0.74km distance)
Gave my all on the last lap with HR max at 172. Race goal beaten (pace wise).

Finish time as per my Garmin: 1:00:54 or 6:15/km average pace. If the distance were 10kms, my finish time would've been 1:02:30 ----still better than my 1:05 original target.

I still need a lot of work (speedwork, tempo runs to be exact), and lose the excess weight (probably 10-12 lbs overweight right now) to be back in my optimal racing condition.

But until my next race, I'll celebrate this one as a "good" comeback race result. Not a sub60 that I was able to do years back, but still a good start to a hopeful 2016 racing season.

I need another 10k race....

Saturday, February 13, 2016

Time To Race

I finally found the motivation to register for my 1st race in a looong while via the 10k event of The New Manila Run.

It's a convenient race for me as the venue is in my neighborhood, where the hilly route is oh so familiar.

Not expecting a sub-60 on this one as my primary objective would be to see where I am in terms of form and fitness, with the result determining my season goals for this year, i.e. a full mary on July or simply tackle halves and duas instead.

We'll see.....