Strength

Loved this video tweeted by @Ironmantri. This is the 3rd video installment of the Ali'i Drive series in preparation for the upcoming Ironman Kona Championships on October 13th.




"Do you still want to get up when the alarm goes off? Do you still want to get out of the door and test yourself everyday?" --- Craig Alexander

"[Pain and Pain suffering] becomes part of the thing you most enjoy about the sport in a sick way." ---Chris McCormack


Damn, I just realized that I'm an endurance junkie.

And I love it.

Improving

Sep10-16: 22km (RUN), 18km (stationary bike), 2 days weights

Sep17-23: 35km (RUN), 2 days weights, half-day badminton tournament

Been fascinated as to how much I've improved in terms of easy pace. During my training for last July's marathon #4, my average easy pace was at 7:30/km. For the past two weeks, my easy runs have averaged  a little over 7:00/km which is my target marathon pace. I believe the twice a week strength training and hitting the hill workouts for my stationary bike days have improved my running (as obviously pointed out in most of the running articles relating the need for strength and cross training for runners).

This was further proven when, the other Sunday, I did a 5k time trial in my neighborhood route and managed a 29:22 which is 37secs better than my current 5k PR. Including last Sunday's 11k run around BGC (my longest long run in quite a while) that I finished in 1:18, I'm really happy with the progress that I'm making. The 1:18 result did not show it, but I managed to control my pace within sub-7:00/km in the latter half of the run and keep my composure and effort at easy pace ---without taking any gel.

Still, the overall weekly mileage (RUN+BIKE) needs to be increased to my 50km target. At least the stationary bike is contributing a lot to this (except for the calories burned which is lesser than running) so I hope to resume my (stationary) biking this week.

Further, in terms of long runs I'm still stuck on that 11k level. Need to up the distance this weekend (maintaining composure in effort and pace) in preparation for upcoming races.

I guess there is truth to the saying that if you want to run fast, you got to run fast. I hope to remember this in my scheduled tempo/speed runs and consciously refraining from getting myself injured.


RACES

I've registered for two races next month: a 10k during the annual company sportsfest (Oct20) and a 21k the week after (Run United, in which I've already registered for online). I hope that I make progress in the coming weeks before these two races arrive so that I can really see significant improvement in my race performance.

ANOTHER USE FOR THE BROOKS PUREFLOW

Yup, I used the shoe for a badminton tournament last Saturday (company sportsfest as rep for Men's Doubles Class B category). Won the class without any set dropped. I guess the minimalist shoe works well with the padded badminton floor. ;-)

Window Shopping

My K-Swiss K-Ruuz 1.0 has now logged 393 kilometers as of this post. On most running forums, the average life span for racing flats (such as the K-Ruuz) will last between 150-300 miles or 240-480 kilometers.

While I'm still happy with my current K-Ruuz, it's time to look for a reliever especially that the upper is slowly showing signs of wear.

Yup, it's time to window shop for my next racing flat! ;-)

The candidates are (in no particular order):

1. K-Swiss K-Ruuz 1.5
      - heel-to-toe ratio of 10mm
      - PHP 4,600.00 (Secondwind Running Store)

2. Asics Hyperspeed 5
     - heel-to-toe ratio of 6mm
     - PHP 4,600.00 (Asics, The Olympic Village)

3. Merrell Road Glove
     - heel-to-toe ratio of 0mm (zero drop!)
     - not sure of the price but it's probably less than 5,000.00

4. Skechers GoRun
      - heel-to-toe ratio of 4mm
      - not sure of the price but it's probably less than 5,000.00

Base-Building (Again)

Aug20-26: 24km (RUN), 1 day weights

Aug27-Sep02: 35km (RUN), 12mins (stationary bike), 1 day weights

Sep03-09: 20km (RUN), 15km (stationary bike), 2 days weights

I've been acquainted with the gym for the last 3 weeks, especially when it rains or when I'm too lazy to run in the morning (more of the latter I think, haha). My lunch time gym sessions are quickly followed by fruit shake with whey 22-ounce drinks which I hope the weight loss will follow suit.

I'm base-building, hopefully the right approach this time. I target to stabilize my weekly run mileage to 50km before I start another gruelling 16-week training for marathon #5 whichever race that would be. I'm thinking either QCIM is too near. Condura? Need a lot of hill training for the dreaded Skyway. How about Cebu in January? Hmmm.....

Except for the company sportsfest 10k next month, I haven't signed up for any race yet. I'll probably sign up for another this month and see if I can get a crack at beating my 10k PR. It's good to join races coz it helps in keeping me motivated. Just need to find a race that will not conflict the family weekend plans.

Oh yeah, I ran in Baguio last Aug 27 (long weekend). Just an average 12k easy-paced training run from Camp John Hay to Mines View then Wright Park and back. The hills and thin air were challenging, but I loved it never the less.

My officemate is egging me to join a duathlon on Nov25. I will most probably beg off since I don't have a road or tri bike. Multi-sport fascinates me. The thought of cruising the road a la Craig Alexander or Chris Lieto is very tempting, but I feel that I have yet to see my full potential as a runner. I still have my sights on a sub-5 marathon so that'll keep me preoccupied until I've ran out of excuses to buy a bike ("I'll buy a bike only if a won the Lotto!" Hehehe....).