Wednesday, September 25, 2013

Running Half-Marys Again

 Yup, I signed up for this one online.

21k event.

Based on the shirt sizes available (XL and XXL) there are a few slots left. RunRio races selling like hot pancakes as usual since their races are known to be top notch.

Hope to have a good time here as the bands playing will provide a different feel on race day.

Oh yeah, I need to run a 16k and 18k with less than a month to go. Hehe...

Back to training....

Tuesday, September 24, 2013

Replacing My Brooks Pureflow

After 1,141 kms (yes I log my shoe mileage, hehe) which included 1 marathon and endless easy short/long runs, I've decided to retire my Brooks Pureflows from running.

As to which shoe brand/model to replace it with, it was a no brainer.

This time, in white!

Bought it from Toby's Galleria which sold it at 40% off. Good deal for a proven great performance shoe.

See you on the road!

Sunday, September 22, 2013

(Non) Training Update

The daily mile training charts for my running and cycling shows that I've not been doing more of what is expected.

Running kms per month

Cycling kms per month

As seen above, running declined last August and my cycling since July. There are several reasons that I can think of as to why this happened:
  1. Office location change from Ortigas to Ayala. Coming from QC, I now have to leave an hour earlier than usual to get to Makati. This means that my usual workouts in the morning would have to be shortened or sometimes none at all. Further, there's no nearby Gold's Gym there that will allow for lunchtime runs or spins.
  2. Bad/Bed weather. Those two(?) weeks of continous rains due to storms or LPAs forced my weekend workouts to a stall as well. Much like this weekend wherein I planned to ride at MoA with @roadiemanila, the LPA forced to me to back to bed.
  3. Not much races for me. So far this year I had 3 duathlons, showing my growing interest on the sport. But for run races, I only have ONE 10k and ONE 5k race so far. What? Not even a single half-mary this year? Sadly yes, I think the longest that I ran this year was a measly 14k months ago. But not to worry, my very few readers (hehe), as I'm thinking of signing up for several 21k's before the year ends. Of course, this'll prompt me to put in the needed run mileage. Probably the Rexona Run on Oct 20, plus QCIM and the Milo Finals in December. Probably.
My weight has suffered due to the lack of mileage, as our weighing scale shows I've gained 5 lbs from my lowest weight last year when I was breaking 21k PRs here and there. Blame it on Pancake House and Dad's, yummeh!

5lbs would be easy to lose if I watch my diet and bring back the run miles. Hmmm, I'd probably need one of those long bike rides as well so that I don't stress the knees if I only run.

Let's see what happens in a month, as I'll be 40 then. ;-)

Thursday, September 12, 2013

Active Health Duathlon 2013: Pretty Good

I was coming into this race not specifically trained and not in shape (blame it on the Speculoos spread, hehe). With my last bike-run brick days before going into bonk city, I had to surrender that I won't have the optimal run pace for this event. Thus, the overall strategy was to put no pressure at all and just run at tempo effort. For the bike, I planned to gain lost time from the runs and enjoy(!!) what the SCTEX will have to offer.

The 6k-40k-4k dua started promptly at 6am ---on the SCTEX (yeeha!).

Found a good pic of me at the start (bib 449) -- pic c/o
Run1 went smoothly with no issues as I lapped between 6:10-6:30/km based on my Garmin. I did pretty well, effort wise, as I controlled myself from speeding so I have enough for Run2.

It was off to T1 for the bike leg.

Approaching T1 -- pic c/o
The transition area was quite long, probably close to 300 meters. As my bike was towards the end, it was a long run before I reached the bike.

I started the bike leg, well, not as smooth as I hoped it would be. I was pedaling hard as I could see that the road was flat but my cyclo computer showed I was on the lower 20s kph range.

Thus, my introduction to false flats.

According to

false flat. 1. A surprisingly difficult section of road that looks flat but is actually slightly uphill. Usually, no matter how hard you pedal you go way slower than you think you should be going. 2. A stretch on a long hill that looks flat and tricks you into thinking you've reached the top when there's still more climbing to come.

It was a long gradual climb all the way to the turn around. But once you get there, it was pure heaven of biking downhill with speeds up to 52kph(!).




Enjoying a Pocari Sweat break near the turnaround -- pic c/o

The word ENJOY may not be enough to describe how I felt on that part of bike leg. My new 50mm aero wheels couldn't agree more (wink wink). Towards the end of the downhill was the turnaround, and yes, back up again to those false flats and climbs. It was agonizing to see myself being overtaken going up, but it was enjoyable on the downhill (weeeee!!!! hehehe). Unfortunately I lost a lot of time no thanks to my poor climbing skills so it was up to Run2 for me to gain ground. I had a 2:30 finish time to catch.

Approaching T2 I was able to unclip my cleats and ran barefoot with the bike towards my station. Unfortunately, I was stopped by a race marshal as I unclipped my helmet without reaching my station yet, so I had to clip it on again loosing a couple of seconds. Lesson learned.

I reached my station, hung the bike, changed gear and was off for the last 4k run.

I was still feeling good during Run2 so I ran better but didn't really force it as I was afraid of bonking. I was lapping at probably 6:05--6:15/km, with my last km to the finish at about 5:57/km.

I finished at 2:33+, 3mins off my target.

Another lesson handed to me by the uphills. My bike climbing skills require a LOT of improvement.

On a positive note, it was a good race effort for me overall. Run1 was controlled and Run2 felt great effort and pace-wise. I need to train more to get back that optimal race speed again.

Yes, I will gladly sign up for this event next year!

Thanks Unilab, BikeKing!

Tuesday, September 3, 2013

Countdown to 2013 Unilab Duathlon

If my bike-run brick last week was any indication of how I'll perform this Sunday, then I'm going to bonk by Run2.

Last Saturday I did a 30k-5k bike-run combo around the neighborhood. By the 2nd km of my run, I totally gassed out even after consuming a HammerGel 15mins before my ride ended. I was run-walking as if I was on the 33rd km of a full marathon, my running mojo left at home. It was very frustrating.

I have only myself to blame as laziness in performing quality runs (tempos, speedwork) was left wanting days before. Of course, I can also also blame the bad weather the past two weeks but I should've found time to squeeze some runs here and there.

Well, this Sunday's race day so I don't know if my planned interval run workout and a run-bike brick will make me race ready. I will probably not force myself below 6:00/km pace on Run1 and feel myself on the bike so as not to over exert so I'll still have whatever energy left by Run2. If I'm still ok by then, I'll give my everything including the kitchen sink, so to speak, for the last 4k run.

Wish me luck!