Sunday, November 28, 2010

shaved or not?

there are rumors that real men shave their legs.


in high school, i had a classmate who was part of the track team and he said they were somewhat required to shave their legs in order to be faster. this i am not sure how the leg hairs affect their speed.

in biking, the same thing has been rumored to be true. i have read from a veteran biker's recount on this concept.

it has been a long time since my leg was "shaved," and the time i  had my legs shaved was not because i "wanted" to go faster. it was because they needed to.

why?
this was taken a long long time ago, 2004 to be exact.

well actually, my leg was not shaved literal, it was my knee area. given that i'm into this biking thing, and is still new with the cleats, i still have tendencies to fall/ semplang, and one of the most-hit area are my knees, or legs. 
 
now it seems more logical too, to shave my legs for a faster, easier tocino cleaning :)
check out their legs,smoothly shaved!

hmmmm, now i'm thinking, shave or not?

does this also cause drag in my swim? hahahahaha

ayot? apir!

Wednesday, November 24, 2010

kenkoy dancer?

 tinikling

 tambay muna waiting for next "dance step"

 sir rene showing how the fingers should make "pilantik" hehehe

 "in in out out"

shake, body body dancer

 step in, step no

 nag checheck kung tama o mali ang artista

the drills we did last night during adination UP's sessions were the same drills I did when i was having therapy for my torn ACL a long long time ago. so when we were doing these drills last night, everything was easy.

a little refresher course also on the drills we had during the first day of UP adination AND mizuno run clinics.

more adination day 3 pics HERE

all photos in this blog entry was taken by Lenz Rico (or her camera).

Monday, November 22, 2010

Blue Review

Katipunan Flyover was not that hard to traverse naman pala eh.


This was one of the realizations I had after a nice training run with coach Al Neri at the Big Blue Run 2. Since I am preparing for my revenge for Condura Full Mary, all of my races now are training runs, all Sundays are Long Runs Sundays.

I've been a practicing a concept mentioned by Coach Ige Lopez during our Mizuno Run Clinics way back last year that we should have a good night's rest 2 nights before a major race (in our case, Friday night) to ensure a well-rested athlete come race day.

Last Friday, I was not able to do that as I attended a college barkada reunion of some sort, AND I still have to go to work the following Saturday, I am so sure I wouldn't have enough rest for the race on Sunday. In my mind, I was doomed!

The previous week, I also joined a fun run (take note! races below 42K are not marathons, they are FUN RUNS, or Training Runs, or for some Fartleks hahaha), and with this race, I've had enough rest Friday AND Saturday, my 10K time was 1 hour and 12 minutes!

Saturday was a dragging day at the office too, and having little time to rest that night, I made a mental note to ensure that I hydrate properly (I actually consumed 1.5L of gatorade in almost one sitting!) Sobrang doomed, I said to myself. The previous week, I almost had another ITBS attack when I was running along Heritage, so I said to myself not to rush into things, and that this race is a TRAINING LONG RUN (i intend to add a few more rounds after the race, FYI, baka sabihin nyo, 10K is not a long run hahaha).

So, ok na diba. i went to bed (or should i say sofa?) around 10pm to give me enough time to sleep. Coach Al and I had decided to meet at 430am to start with the warm up rounds inside the campus before the race starts at 530am but lo and behold, I woke up past 4am na (despite my alarm clock's texts and missed calls, di ako nagising ng 330 to prepare my stuff for the race).

so ayun. i know malapit lang, and that it's not going to be as crowded as Fort or MOA, so ok lang. I met up with coach Al near the starting line to get my bib and did a little warm up (things i've learned from Day 1 of the Adination in UP) and waited for the gun start. Knowing that this is a training run, mentally noted that my pace would, ideally be 7ish lang. lo and behold, as we were traversing the stretch of Katipunan, we reached a peak pace of 550ish. so much for a long run pace huh.

the weather actually contributed a lot to my improved performance from last week. yesterday's atmosphere was actually very cool. you can already feel that Christmas is near! it took me some time to start perspiring pa nga eh, hahaha. the whole time we were running, it was cloudy. no need for shades, pero for a cap/visor, needed para sa pawis and iwas itim-batok.

towards the last u-turn going back to katipunan, i felt that i was already running a suka-pace. (i have this weird tendency to pinpoint how "fast" i am without the use of a garmin by my breathing, or if i can still chat with my fellow pacemates, or worse, if i feel im going at a "puking-anytime-soon" pace. since this was considered a long run, i decided to slow down a bit and let my pace mates go ahead (at that point i think we were already at the 5:50ish pace).

to cut the story short, I enjoyed the race.

BLUE POINTS
- konting tao (kasi most were either in MOA or Fort)
- homecoming (I'm a True-Blue, you know)
- good weather (not that the organizer can do anything about it, maganda lang talaga ung weather)
- enough hydration (ice cold water or 100 Plus) very good
- route was secured by QC police (may nagalit pa ngang babae eh, eh it was super aga pa, nag iinit na ulo agad)
- mostly flat, with a little rolling plains and Katipunan Flyover
- no Kenyans

GREEN POINTS
- route was short (9.3K as per people with garmin)
- loot bag was only 1 oatmeal cookie from Banapple (pero yummy)
- no Kenyans, but there were a few elites who ran this race (sayang kasi if you're one of the "non-pro" runners, and wanted to run super fast and try to win it, sorry ka, may elites eh)

also, this race was the break-in run for my K-ona  (and Coach Al's Inspire 6). No prior runs to this race. all the while i thought the good reviews from those who have a pair of K-onas were just all marketing ploy, it was not. the shoe was light but not too thin sa forefoot. Enough cushioning all through out the race, and most specially during the post race additional mileage. medial support was just right. it was not pushing against my arches, sakto lang. sarap sha gamitin.




choosing between YELLOW or BLUE. eventually went for my first love.

they said don't use anything new on race day. this one is an exception :)

Saturday, November 20, 2010

blue, green, or medicine

last week, a lot of my friends became ROCKSTARS.

this weekend, runaholics are up to another run-filled weekend with the following races:


 BLUE BLOODS are encouraged to run in this race as this is (by far) the only race I know in the Metro that passes by the Katipunan Flyover. I haven't heard of any other runs that passed by Katipunan Flyover except this for one. (Most often, the ones I know who pass by this road for their long runs do it under the flyover, not above, but i know some other exception).

 check out st. bridget school behind them :)

At the other side of the metro, GREEN PEEPS are having their own gathering of sorts in MOA.  Ever since I've been into running, I've always heard of the hardcore La Sallians trooping to MOA for their Animo Run. If you're after new PRs in one of the flattest routes in the Metro, I do believe you should troop to this race.

 

As the Trilogy's season-ender, Coach Rio's Afroman Distance opens up a new "distance" for newbie runners. This is not the first 32K run in the metro (please remember that Sir Jovie's Rizal Day Run is also 32K). But i do believe, with the progression of Rio's races, he might be cooking something up. I guess we'll just have to wait for it.

For those who are training for the year-ender marathons of 2010, this race is most often than not,part their training list for this weekend. (or if not for Q1marathon training long runs, this run is also used as a taper run / last long run for those going to Cebu's 50K Ultramarathon and for 2nd QCIM)



see you around! :)  happy running!



ayot? APIR!

Monday, November 15, 2010

letting go

there are a lot of things we do to make life easier but we should not hold on/ rely on them too much.
there are times when we should learn to let go. yes, there are things that makes life easier, makes us feel as if we are already strong, that we can manage with them with us the whole time, at times being too dependent with them. we should always remember when to let go. we should learn when to stand on our own two feet and to stay grounded.

there may be times where one would suffer from "separation anxiety," to a point that we fall down with them, still holding on to them despite the need to be "independent." sometimes we fall flat on our butts primarily because we didn't want to let go.

we should learn how to let go, to ensure that we can still manage by ourselves, and yet, maximize the support and ease that they can give us, to make life easier for us, but without compromising what we can do by ourselves. i am still getting used you having you around, but i've felt how much easier things are when i use you.

i am not saying i don't need you, this is just a reminder for me to LET GO at the RIGHT TIME, because if I don't practice letting go "properly", this might happen:

semplang!

- Thoughts on using cleats & bike shoes for the first time :) 





Friday, November 5, 2010

revenge will be mine.

Last year, I was enlisted to be part of the biggest running event in Quezon City.


Unfortunately, i was not able to do so; I had to slow down.


This year, however, I am vowing to take my sweet revenge.


In line with my other goal to beat and improve on my first full mary, running this year's QCIM half mary fits my training perfectly.






Here are some of my motivations why I need to run this one.


1. nice medal design.

2.nice scenic route too.

not your typical 21k that goes around the usual areas.

Starting line is at the Quezon Memorial Circle. Run along Philcoa and enter UP via University Ave. Run around the acad oval and exit via University Avenue towards Commonwealth. Run along Commonwealth until Dona Carmen Ave.

Turn around upon reaching Dona Carmen Ave (landmark is flying V) and run back along Commonwealth, enter UP again via University Ave, go around the acad oval, exit through University Ave and run to the finish at QCMC.

3. Simple, yet challenging. 

I've been to this route with last year's QCIM LSD to familiarize ourselves with the route. I guess I have to revisit the route again. how i miss the rolling roads of Commonwealth Avenue. It's different when you're in a car VS running along Commonwealth Ave.

for the full mary: they've removed the part passing through North Ave., so it's going to be a long but fun route along Commonwealth Ave., plus the beautiful sight inside La Mesa Eco Park. oh, have I already said that from the starting point (QC Memorial Circle),  you get to go to  C.P. Garcia and u-turn upon reaching  Katipunan Ave.before going back to the UP Acad Oval ? NICE noh? :) 

4. I live in QC, to be more exact, along Commonwealth Ave. If I get topak, I might just run towards QC Memorial Circle rather than bring my car (to save gas and to warm up, hahaha).

I have to start lacing my running shoes again soon. It's going to be another fun-filled December :) 

Just in time to burn the goodies I might be eating during the holiday season. 

QCIM Half Marathon, I'll be ready for you! 

see you on the road guys! 


P.S. I do believe that the Adination UP (FINALLY!) is just in time for my QCIM and Condura  preparations too!
(I miss my Mizuno Run Club sessions tuloy...)


Wednesday, November 3, 2010

let the fun begin...

early this year, i became a marathoner.

yup, i finished my first full marathon this year, but was not able to finish it as i wanted to.

team galloway (this was the same group i was with most of the first half of condura)


prior to the start of my trainings, i was not able to totally ensure myself that my ITBS has been "fully healed". i just thought doing my long runs with the galloway group suffice, but i thought wrong.
i know that i can finish my full marathon within the cut-off, but i sure would have wanted to finish it stronger and with a more decent time. my ITBS was not fully healed yet then, and it took its toll on me, making me walk after more than half of the route :(

now, i do believe it's time to do it the properly.

time to train right, time to train smart (coach!)

i will be complimenting this with my cross trainings and proper hydration and nutrition, PLUS tips from Adination UP (woohooo home court!)

(thanks Runner's World Smart Coach!)


Your current race time is: 2:34:24  for a Half-Marathon
Your distance training goal is: Marathon
You currently train: 25 - 32 km/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 11/8/2010 and Ends: Sunday, 2/6/2011
Length of your training schedule: 13 weeks
Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
111/8
11/14
Rest
/ XT
Easy Run
Dist: 5 km
@8:09
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 7:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 13 km
@8:09
26 km
211/15
11/21
Rest
/ XT
Easy Run
Dist: 5 km
@8:09
Rest
/ XT
Speedwork
Dist: 8 km, inc
Warm; 2x1600 in 10:49
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 14 km
@8:09
27 km
311/22
11/28
Rest
/ XT
Easy Run
Dist: 5 km
@8:09
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 7:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 16 km
@8:09
29 km
411/29
12/5
Rest
/ XT
Easy Run
Dist: 8 km
@8:09
Rest
/ XT
Easy Run
Dist: 8 km
@8:09
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 8 km
@8:09
24 km
512/6
12/12
Rest
/ XT
Easy Run
Dist: 3 km
@8:04
Rest
/ XT
Tempo Run
Dist: 10 km, inc
Warm; 6 km @ 7:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 19 km
@8:04
32 km
612/13
12/19
Rest
/ XT
Easy Run
Dist: 3 km
@8:04
Rest
/ XT
Speedwork
Dist: 11 km, inc
Warm; 3x1600 in 10:43
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 22 km
@8:04
36 km
712/20
12/26
Rest
/ XT
Easy Run
Dist: 3 km
@8:04
Rest
/ XT
Tempo Run
Dist: 10 km, inc
Warm; 6 km @ 7:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 26 km
@8:04
39 km
812/27
1/2
Rest
/ XT
Easy Run
Dist: 10 km
@8:04
Rest
/ XT
Easy Run
Dist: 8 km
@8:04
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 10 km
@8:04
28 km
91/3
1/9
Rest
/ XT
Easy Run
Dist: 3 km
@7:59
Rest
/ XT
Tempo Run
Dist: 11 km, inc
Warm; 8 km @ 7:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 29 km
@7:59
43 km
101/10
1/16
Rest
/ XT
Easy Run
Dist: 3 km
@7:59
Rest
/ XT
Speedwork
Dist: 13 km, inc
Warm; 4x1600 in 10:36
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 32 km
@7:59
48 km
111/17
1/23
Rest
/ XT
Easy Run
Dist: 3 km
@7:59
Rest
/ XT
Tempo Run
Dist: 11 km, inc
Warm; 8 km @ 7:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 32 km
@7:59
46 km
121/24
1/30
Rest
/ XT
Easy Run
Dist: 3 km
@7:59
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 6:59; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 13 km
@7:59
24 km
131/31
2/6
Rest
/ XT
Easy Run
Dist: 3 km
@8:09
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 7:07; Cool
Easy Run
Dist: 3 km
@8:09
Rest
/ XT
Marathon Race Day
Marathon
@7:31
Time: 5:17:43
56 km


sana ganito ang finishing pic ko sa condura 2011
















Monday, November 1, 2010

ABOUT THE KENKOY RUNNER

i am not a clown.

i am not what you would typically consider a "funny man" to all types of people. 

why KENKOY?

in my earlier days of running, little did i know of the proper running form, etc, a runner-friend mentioned that i looked funny while running. my head was wobbling side to side like one of those bobble head animals you'd see in taxi cabs etc.

they found it as something "kenkoy," thus, the Kenkoy Runner was born.


i started seriously running start of 2009 to initially lose weight, but fell in love with running.

i enjoy running, not because of the competition, but more on the natural high i get out of running.

i am not a speedster, but can be if needed. (or if challenged).
i have tried long distance running and found it to be relaxing, most specially if it  takes one outside of the metro.

initially was focused on running, but was exposed to multi-sport through runner-friends.

learned how to ride a bike only in june 2010 initially as a cross-training while recuperating from an ITBS. got addicted to biking soon after.

still polishing my swim to be a more efficient swimmer.


i am a marathoner, and a newbie triathlete. 


feel free to read on my thoughts about running,biking, swimming, or about life in general. 


a serious person despite the kenkoy outlook in life.