sneaky newbie VS 'training' try-wannabe

its been a while since i last tri-ed. in fact, it has been almost 1 year (oct NAGT dapat ang comeback tri, but mukhang mauubusan akong slot, so baka sa UPLB dec tri na lang?)

next weekend is my comeback tri.

compared to the first time, i hope i can say that i have improved on my swim and bike, but not with the run. it has always been a tough balancing act to do all 3 events while maintaining decent times for each leg too.

being a newbie last year, there was not much pressure because there was no basis for comparison yet. there was no record of prior performance. unlike last year also, there were side bets between first time triathlon enthusiasts (me and neil) and an ironman veteran (commish), but this year, it is more personal.

they say that triathlon is a one-man event. you do everything on your own. if you lose, you lose by yourself, but when you win (in what ever way you can think of) you celebrate with your friends and teammates.

this one would be against myself. my previous time when i was literally a newbie.

i think that is more challenging.

can the sneaky newbie take advantage again of his older (supposedly more trained) self?

let the fun begin! :)


you can place your side bets now! :)

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 :)

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...)

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 1 11/8 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 2 11/15 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 3 11/22 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 4 11/29 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 5 12/6 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 6 12/13 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 7 12/20 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 8 12/27 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 9 1/3 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 10 1/10 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 11 1/17 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 12 1/24 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 13 1/31 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

back to basics.

now that i have actually participated and finished my first ever multi-sport event (a mini-sprint triathlon at the recently concluded Speedo National Age Group Triathlon), some of my friends have been joking me that i would now have to change my handle name at takbo.ph's forum to either of the following : inTRImmyd8, TriTimmyd8, trikenkoy, mulTIMMY, or anything that would reflect my transition from being a runner to a multisport athlete (in this specific instance, a TRIATHLETE).

these thoughts actually were playing in mind as the race drew near, most specially whenever we have our Thursday Night Swims at the Army Pool. After learning how to bike through Project Training Wheels, friends from takbo.ph called me Kenkoy Biker. After learning from teammates and friends on how to improve my swim (and eventually "wow"-ing them with my vast improvement), they eventually called me Kenkoy Swimmer.

as the race day grew closer, i was really bent on thinking (and eventually choosing) what to rename my blog as it would not reflect what i will become after the race, and that how it would affect how i look at myself.

given that i haven't had a competitive background in swimming, and that i only learned how to ride a bike last June, competing in a triathlon was something i was not sure if i can pull off so i had to make sure that i do something about it.

one night after chlorine marination, a few teammates decided to put some twist to our debut triathlon. teammates decided to pit Neil (a newbie triathlete, but a veteran biker) vs Rico (Camsur Ironman veteran, and a veteran of numerous triathlons). I thought that was it, until another teammate suggested another match up, this time it was between Rico, the multi-sport veteran that he is, vs. ME! a total noobie in this field. this was an added pressure on me, given that 2 out of the 3 sports in triathlon, i am so sure that RICO had the better time than me, PLUS i'm so sure that his vast experience was definitely going to be a big plus factor for him.

that's me! touch the kili-kili move!

i survived! and with a faster swim time than expected!

UH-OH! this posed a bigger threat to me now. other than i have to compete against my previously timed simulation, i now have to try and catch up with a Ironman 70.3 veteran! additional pressure to swim faster, bike faster and eventually sprint the rest of my life to catch up with the Commish!

Kenkoy Biker, not yet that confident with my biking skills fresh out of T1.

At the start of the race, I knew that I would be on the losing end of this bet. This match up was definitely a lopsided one, given that I might have not been confident with my swim and bike, and the run leg might not be that substantial enough to catch up with the lead the Commish might have by the time i finish my transition from Swim to Bike to Run.

fresh  from the bike transition

to cut the long story short, here's the split times from the 3 teammates being pitted against each other to push the other to exert more effort and to endure.

	NEIL	RICO	TIMMY
SWIM	0:10:28	0:08:21	0:09:08
BIKE	0:28:06	0:31:58	0:35:24

Based on these two categories, there is no way i can overcome the leads they both had on me. Neil had a sizeable lead from his bike split, while Rico had a substantial lead time from his swim split.

Now how am  I to get ahead of these two well oiled machine?

i ... must... catch... up....

Upon this realization, I decided to just have fun. to finish the race and have fun at the same time. Based on my previously timed distance simulations, the best i had for 300m was 9:40. My official time for this race was definitely my best time so far (40 secs faster than my best time!) For the bike leg, my best time was at 40 mins, my official time was 5 mins faster! Even at this point, I can say that I was able to set a good time for myself. I was able to best my previously set and targeted split time. Now I have more time for my run. It was not a joke when they say that I should be able to practice my bike-run transition (which, I fortunately was not able to do as often as I should have).

run kenkoy run!

during the run part, I decided to just stick to the pace my legs were dictating. Since I had no  Garmin to determine my pace and the distance I have ran (and how long should I still run), I just continued with my pace. I was on the verge of deciding to slow down when I saw Karen. She mentioned that Rico was just a few meters ahead of me. A few seconds after, Neil said the same thing. By this time, I was gaining momentum as I knew that Rico is an even-paced runner. In my mind, I believed that if i can still see Rico within striking distance, I can eventually try to outrun him to the finish.

Upon reaching the gate of DLSZ, I was able to see Rico within reach! I knew I had to do something. For sure Neil was finished already by that time I spotted Rico, so this was my only chance to overtake Rico (after all the lead time he had on me, I was still able to catch up on him).

I decided to go for that lung-busting sprint towards the finish,

up...

up.... 

and 

AWAYYYYYYYYYY!!!!!!!!!!!

and eventually finish ahead of him, (hoping that i wouldn't be apprehended for 'overtaking' towards the chute).

Rico had his own version of our 3 way battle in his own accounting of the said event in his blog.

	NEIL	RICO	TIMMY
RUN	0:18:41	0:19:49	0:15:34

I was shockingly surprised to see my run split this fast. I didn't expect that I was that 'fast' during the run leg, as my legs were not yet warmed up from the transition from bike to run. I was surprised also to find out that I had the second fastest run split time for the mini-sprint, the only one faster than me was just a few seconds ahead.

so what's the point?

wala.

Kenkoy Runner will still be a Runner.

running will still be my main "weapon".


They said that being a good swimmer is a good thing in Triathlon, but the first one to get out of the water does not automatically mean they'd win the race. The runner can still catch up with the fastest swimmer.

In my case, I have to incorporate running into my training regimen again.

running makes you win triathlons (in my opinion ha, pero definitely having a decent swim split and a better bike split would help me propel to the finish line faster, and not to rush myself much during the run).

more saddle time to help improve bike split.



tara, takbo tayo.


OH yeah, don't forget to have fun! :)

special thanks to Team CB for the Support and to Team Endure for the training and guidance.

*action shots are from the camera of Kuya Kim, Carina & Maridoly. Thanks Team CB & Endure! :) 

from blue to green

nope im not switching sides ;)

last year, i was excited to join the inaugural QC International Marathon (half marathon distance for me) but as things turned out, I wasn't able to join as i got sick literally a couple of days before the main event :(.

this time, i would like to make sure that i will not have the same dilemma again.

I would like to try and join this race (to make up for the 21K i missed last year) and afterwards, will join the numerous takbo.ph peeps (from Team Boring, Endure, CB, Ungas, Powerpuff Boys) who will support the following on their first Full Marathon

 Support extra-ordinaire , Margababes/ Margalicious 

and 

team CB owner Chelly da Belly /Tonya 

let's gow sagow!

ayot? apir!

training starts now :)

tri-kenkoy's wishlist

they once said that running was a 'cheap' sport.

that i have to disagree.

but now that i'm venturing into multi-sport, i do believe that this one is NOT a CHEAP sport.

other than having to focus on three sports, you also have to focus on having the tools to help you get better in all three aspects.


here are some items i want :)

bike jersey 

(i prefer something 'unique" so that it's easier to identify me from the group, be it in pictures or attendance check)

cushioned bike saddle
(for those long rides which at times make your family jewels feel numb)

cyclo computer

(for those lonesome rides where you don't want to count the number of loops for the total distance travelled)

blue helmet 

pedals 

road/ tri bike shoes

(for a more efficient pedaling)

tri-specific/recommended running shoes

lighter and has built-in 'drainage system'

(for those "i'm-tinatamad-na-to-run-but-i-have-to" moments)

gwapo shades

(to cover the pagod eyes and to disguise the hilo look from the photographers)

tri-specific goggles

(or any swim goggles that will protect your eyes from the water, fingers, paddles or feet while being in the washing machine)

there. a list of the things i want/need.
basing it from the pics themselves you can see that there are a lot of ways to burn your money by joining these type of sports. nonetheless, it's addicting!

*please take note that all of these items are NOT requirements for venturing into multisport, i just like to have them, for both perform and japorm :)

the last images of the kenkoy runner RUNNING.

"si timmy, parang makina, ayaw tumigil"

fiona said as we were nearing the U-turn at People Power Monument

 the last sighting of the Kenkoy Runner running.

until the next adventure begins...

keep on running

after almost 1 year of running, the kenkoy runner was able to achieve his 1000KM.

i didn't want to finish my 1000KMs in a "flamboyant" manner (like finishing it in a run, or something like that). i wanted to keep it simple.

i ran tonight in UP, where i started to see the joys of running :)

initially intended to run in the village, where most of the newbies would attempt to jog, but instead i found myself battling stomach pains (c/o LBM) and finally finished my target.

special mention to the following who were there with me to finish my 1000KMs
marky mark
abby
lau

special participation of luis & marga :)

to 1000kms more!

practice lang!
the next time i get to have my picture taken with Sir Jovie, kasama na yung 1000KM shirt! :)


the kenkoy runner is back!

cardiac attack

montalban trail LSD was the first time i joined a trail LSD, and back then, i was still a newbie.
i believe that to be a well-rounded runner, i should also incorporate trail runs in my training, even
it means waking up earlier that usual just to get a chance to run the cardiac hills route. the cardiac hills was already been "visited" by other takbo.ph members last year (2010) and i thought, i should be able to try this one out already.

the long and winding road (part 1)

the cardiac hills presented its challenge last yeara and i thought to myself why not try this one out. despite having lack of sleep (slept at 12, and almost got left behind because i woke up at 320 when our meeting time was 320! wahaha), i still pushed through with it.

the guys were at jollibee paseo de sta.rosa as early as 430am ata, and we were able to get there at around 5am. after arriving (as most of them were already warmed up and stretched), we then had a briefing on the route, etc, had a count off of total number of members running, etc. prayers were said, and off we go!

its hard to describe the route as it was a mixture of road, trail and rocky cemented roads.

here are some images taken during the run :)chill uphill run for julie as this is her second time to run the route
this time, she was determined to finish it running for most of the time

wondering where the name "cardiac" hill came from.
wala namang na cardiac arrest siguro while running this route, right? :)

one of the numerous group shots taken during the run. this one was shot while waiting for the others to arrive. (another excuse to slow down and run chika pace :) )mizuno run club boys represent!
(pero check out the shoes, hindi mizuno? tsk tsk tsk)
paging marketing peeps of mizuno, trail shoes please? :) heheheno one gets left behind.
walkeroo & kenkoyrunner made sure that the other knew where we were headed :)
saan kayo pupunta? DOOON!!!! :)
actually, lagpas pa doon


remember heartbreak hills?
"jill" got the better of "jack" this time

pic stop #2: mang BJ's


another group shot "ruined" by the argonaut

these were supposedly BIKE SUPPORT
but what did they do?? ? looked like a scene from a date movie if you'd ask me ;)
parang asa luneta park lang! :) hehehe
thanks for the trail mix RJ !:)
post run pic with chelly da belly @ jollibee paseo de sta.rosa.


it wouldn't be a takbo.ph run without the traditional class pic
take a look at the improvised banner

until next run! :)