Races I Plan to Join

It’s been quite some time since I have last ran a race. The last official one was the Condura Half Marathon held last March 22, 2009. Since then, I’ve been running around our village on weekdays and at the UP Academic Oval on weekends. With nothing definite yet to look forward to, I feel like I have relaxed a bit. My hard runs are no longer as intense and my long runs are only at 11K max. I have even missed a number of my weekday runs because I’d wake up late (like this morning). I believe I’ve somewhat lost the discipline that I used to have and need to fit running into my weekly schedule.

So if it’s the lack of races that’s making me slip, it’s about time I started joining races again. I’ve done my scan of the races to come and I’ve decided on the following races:

1. Earth Run 16K – May 31
2. Mizuno Infinity Run 15K – June 7
3. JG Summit Fun Run 10K – July 12

I already have PRs for the 15K (1:34.52) and the 10K (57:52) so those are goals I have to beat. Now to get to ROX to register!

I've posted below the race routes for the Mizuno Infinity Run. I can't find a copy of the Earth Run route.

Runless Trip to Baguio

Last May 1 to 3, my office mates and I went to Baguio for our company outing. I brought along my running gear as I thought this would be a great opportunity for hill training. I relished the thought of being able to run in the cold Baguio weather breathing in the natural pine scent in the air. But alas, we stayed up drinking wine until the wee hours of the morning on our first night, and singing the night away on the second making me unfit to run on both mornings during our trip. Feeling "bitin" as I wasn't able to take advantage of the place for my running, I decided to take early morning 10-15 minute walks. I know this doesn't compare, but the inclines of my route were enough to get me breathing heavily anyway.

Recovery

I made use of the Holy Week break to build up on my weekly distance from 20+km to around 30+km. The problem was that I developed shin splints on my right lower leg and felt it on Easter Monday. After reading up on it, I decided to take a break from running for the week. I also decided not to run so much in my neighborhood to avoid shin splints coming back. According to Runner's World, my shin splints could have been caused by too much hill runs or the sudden increase in mileage since I had so much time to run during the Holy Week. Anyway, by Wednesday, the pain was gone and just to play it safe, I scheduled my next run on the next Sunday.

While I normally would do 5 rounds easily around the UP Academic Oval, that Sunday, I had to work hard for it. I had to rehydrate after my 3rd round and I was slugging it out on the 5th.

Then last week, I was not able to run at all partly because of work and partly because of the strange rainy weather. So when my running buddies said they were running on Saturday, I decided on running 6.6km with them around the UP Oval just to get back into the groove. After 2 rounds, my whole body was complaining and so I went as far as 2 and a half and then I decided to call it a day.

I couldn't understand it. Around 5.5km was all I could do after all that rest!

Anyway, my run this morning was a bit better. After my run yesterday, my legs were a bit stiff as they were getting used to running again. I chose to run in the Ateneo campus just to have a change in routine. I did 7.5km along the main road of the school and felt good after it. I met some really good friends along the route and I wished I had spent more time to talk to them. On my way back to the car, I decided to take a scenic route through the school's lagoon and I loved it so much, I had to turn off my mp3 player to savor the experience of walking through a man-made forest with the sound of cicadas overwhelming me.

I realized how beautiful the school is and that I should run here more often. Maybe I can convince my running buddies to try out this route.

Running Injuries

I've been reading a lot about running injuries lately and most of what I've read so far have lead me to postpone my plans of trying out for a full marathon for next year just to be sure. I've read about shin splints, knee injuries, ITB injuries, Achilles Tendinitis and cardiac arrests during and after marathons. This made me think about why I started running in the first place and about being sidelined for a few months and I just shuddered at the thought.

The March issue of Men's Health has an article that warns that the risk of a heart attack goes up 6.5 times in a marathon. The articles goes on to say that one should be running at least 72 kilometers a week to bring that risk down to an acceptable level.

Personally, there have even been times when after an intense run, my shins or my achilles tendon would feel a bit sore. Before, I'd take it all in stride. I'd rest for a day, put ice on it and run again the next day. There have also been times that in my excitement to run, I'd cut short my warm up and limbering exercises. And finally, I'm not sure if I've stretched enough after a run.

To add to my growing paranoia on injuries, I just read an article about how most running injuries are cumulative in nature and that it is the repeated pounding on the road that does most of the damage on our knees, ankles and feet. A few pages after the article is another one that talks about the importance of rest days and easy runs. Phew! So much info all of a sudden and I'm surprised about how risky I've been going about my training.

So now I'm faced with a dilemna of wanting to train really hard and push my limits, but then doing it in s way that I don't injure myself.

Based on what I read so far, below are essential to people who do endurance training:

1. Build Up Slowly
2. Have the Proper Form
3. Warm Up, Cool Down and Stretch Properly
4. Cross Train, Strength Train
5. Plan Hydration
6. Improve Nutrition
7. Pay Attention to Heart Rate
8. Read Up on Injuries and Injury Prevention

I started running last September 2008 and I've been wanting to build up my distance to be able to run a marathon. But I figure that I don't need to rush and run the marathon this year. I'll take it slower for now just to be sure.

My 21k Condura Run Experience

Whoo hoo! I just want to share how great I feel after running the 21km route of the Condura Run for the Whale Sharks. Like many others, this was my first 21k and I wasn't sure how I would do because I had never before ran that kind of distance before. Usually, on my Sunday runs at the UP Academic Oval, I would get tired have sore feet after 7 or 8 rounds. For this race, I forgot about my previous runs and just ran for it.

The night before I drank a glass of Gatorade and had a heavy dinner. Right before the leaving my house, I ate 2 donuts and drank the blue variant of Vitwater. I got to The Fort at around 5 A.M., but I was only able to park after 15 minutes. After quickly stretching my lower legs, I ran to the assembly area, which was already packed with runners. I found it somewhat difficult to find the 21k check-in area so right when I got in, I barely had time to look around for running friends when I heard the gun go off signaling the start of the race. I was at the back and by the time I crossed the starting line, around 35 seconds had already gone by. Actually, there were so many people that I felt it was still so crowded after 2 kilometers into the race and I had to watch out lest I bump into someone or trip on somebody's foot. It was only upon reaching Buendia that I felt that I could really run without having to worry about other runners so much.

Unlike many others races, I was pretty familiar with the race course so I knew I had to save my strength for the inclined portions such as the Kalayaan Flyover to Buendia and the Skyway on-ramp. It was only upon running on the Skyway that I realized that the Skyway itself had portions that were going up and down. To keep myself from tiring out quickly, I made sure to drink enough at each water station since I am the type that perspires a lot. From time to time, I'd check if I was still perspiring to make sure I would not dehydrate. I also brought two packs of raisins just to help me keep going. I took one pack right after making it to the Skyway and the second pack right before getting off the Skyway.

The Skyway portion was just great! I made sure to look around and savor the experience. There were even times when I'd run backwards for short periods just to see all around me. At one point, sponges with ice-cold water were given away. At another, runners could cool off under a shower provided by what I think was a fire engine!

I began to feel tired as I passed Reposo on the way back. One thing I noticed was that there weren't as many water stations going back to the Kalayaan Flyover. My legs were like rubber by the time I got to the flyover that I had to take a 15 second walk on the ramp upward. I made sure I ran as soon as I could because I feared that it might be harder to start running again if I walked to long.

I finished with a time of 2:15 (unofficial). Not so good, but then not so bad either for a first timer. As I entered the finishers' chute, a lady put the finisher's medal around my neck and another lady gave me my loot bag. I immediately went to the nearest water station and then I looked for my friends for our usual photo session.


The Condura Run for the Whale Sharks was a great race indeed. The mood was festive and everyone I saw looked happy. I also met a number of friends I didn't know were also into runnung. To the organizers, congratulations! I hope we raised enough funds to help the Whale Sharks and the Children. Hmmm... I wonder what race to join next... Cheers!

Looks Like I Need A Cap

Nowadays, even when running at the UP Academic Oval, there are stretches where the sun shines so brightly at 7 A.M. such that I'm forced to look down at my feet and the ground right in front of me. Looks like I need to get a cap or a pair of shades.

My main problem with a pair of shades is that it will probably keep sliding down my nose just like my glasses. The problem with a cap is that, as most curly and wavy-haired people know, the moment I take it off, my hair becomes flat. Between the two problems, I figure that the second option is more practical.

With that, I think I'll take off during my lunch break today to buy that cap I've been looking at.

Respect the Summer Heat

Summer's here! I've been trying to get used to running for 2 hours straight and I realized that one of my limitations was that after an hour and a half of running, I needed to rehydrate myself. It's been getting warm lately and even in UP where there are many shaded areas, I noticed that it get's relatively warm by around 7:30AM. It was with these thoughts that I decided to prepare myself for my run yesterday around the academic oval.

I got up at 530AM to have a light breakfast and drink a sports drink. I was at the UP academic oval by around 630AM and after around 10 minutes of brisk walking and some stretching, I was running. For hydration, I decided to carry with me a sports drink, 500 ml.

By my 6th round around the oval, I finished my bottle. By 8AM, my legs started to get tired so I decided speed up and finish my run on my 7th round. I also noticed that I wasn't perspiring as much. I had planned another round but I did not want to risk an injury a few weeks before the Condura Race.

After my run, I drank another 500 ml of sports drink and a bottle of water in UP and I continued drinking water when I got home at around 10AM. Normally, I would feel hydrated enough before noon. What concerned me was that after all that I had drunk, not once did I go to the bathroom and I was developing a headache. I figured that I was still dehydrated so I kept on drinking until I finally did go to the bathroom.

I think this is an important lesson here. I tend to perspire a lot so I need to pay attention to how my body performs when running. I also realized that the heat of the summer sun is something to be respected.