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....

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! :)

#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. 😀

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....

Race Review: PruRide PH 2019 60km

Good:
1. Good race route that is Subic. I heard people were complaining of the hilly route not meant for GFs but I think if you trained well for it, it won"t be that bad.

2. Nice medal

For improvement:
1. Not enough water stations on the return route. No bananas or Gatorade especially for those dying with cramps.

2. Bike jersey of poor quality. I guess that's what u get for 850 bucks. Still wore it though during the race. Hehe.

3. Medals for the finishers still WITHIN cutoff had to claim their medals from the booth. It would've been nice if all that climbing was rewarded with the medal being hung around your neck just after the finish arc.

MY RACE:
Weight: probably 166 lbs
CTL (bike): 23
TSB (bike): 3

I really didn't "race" this one as I had to accompany my high school batchmates throughout the route who were all but 2 of us riding with MTBs. Thus it was more of a fun ride, if you will, for me and my mates as we encouraged each other to finish the 60km leg.

The route was not my usual whenever I stay in Subic with the family (my route is from the Lighthouse to OceanAdventure which is probably about 30k+). The elevation didn't disappoint as there were monstrous climbs (around 3 apart from the usual 1 that I ride) that tested how far I've gone in terms of getting stronger on the bike. Good thing for my Trainerroad sessions, I was able to pass those climbs with flying colors. Note that we had to stop once in a while for our mates lagging behind which made me recover just before heading to the next climb.

Forgive me, but I had to applaud myself from not suffering from cramps, nor walked the hills, nor withered due to lack of nutrition throughout the race. It just shows that if one trains consistently (and correctly!), you will reap the rewards on race day. I had to stay though with my MTB friends since, as a unsworn pact of brotherhood, we mustn't leave a man behind. Again, no biggie as I treated this race as a friendly group ride.

Finished the race around 5.5hrs which was well within the 6hr cutoff. Glad to report as well that all 4 of us batchmates finished.

Maybe, when I get back to Subic for a non race weekend, I *may* try that 60k route again. Hehehe...