Ending the Starting Phase

Season 2: The Road To Boston
Chapter 1. Building the Foundation

1.2 Ending the Starting Phase

Belated Merry Christmas. Happy New Year!
Loving the vacation so far. Though I still have to work for two days before I could enjoy another holiday vacation.

On this last week of December, I would be squeezing a few more strength training, more core drills and a few more boxing rounds. Have I reaped or seen my rewards for these exercises? Not much. :'(

I am still over 150 pounds. The belly fats pretty much tell the truth. Hehehe. And more holiday foods to eat. Wahaha!

No sense of panic though. I haven't started to run yet and I am still pounding the heavy bag harder than I ever had and longer. Signs of not dropping any hard-earned stamina. At the boxing gym, we used to work out for three full minutes and then get to rest for 30 seconds before another tiring 3-minute session.

Following this boxing timing strategy on my own room, I set my alarm in 4-minute cycles. I spend the first 30 seconds resting and recovering.. just trying to reenergize for another intense boxing round. The last 3 minutes and 30 seconds, I get to pound the heavy bag to my delight. I am using a box-like timer. It has four faces, one on each box side. The different faces could show the actual time, the room temperature, an alarm setting and a countdown timer. The 4-minute countdown stops, beeps and then restarts (after I turn the face of the box 90-degrees to see the other timer features and turns it back again to the countdown face). It's not an easy task to turn the box with the boxing gloves on. But it's part of the workout I guess. :D

The extra 30 seconds of the 3:30-minute boxing round should help me build up my stamina. Stamina that I would be needing a lot in preparation for the Milo Marathon. For eight full rounds now, I will hit the bag with abandon. After the hard work, I feel relieved of all the stress I had prior to hitting the heavy bag.

By the numbers looking at my Training Log from Runner's World, I had 13 strength training sessions, 6 boxing days, 11 core drills sessions and a basketball game for December 2009. Not bad considering the busy holiday preparations and coming off a right knee injury.

And to end the month and the year, I would love to squeeze a few more foundation-building exercises:

1. Strength training on Monday (28) and Wednesday (30)
2. Core drills on Monday and Tuesday (29)
3. Boxing on Tuesday
   

That should complete my December, off peak, training month. Next year, I will start running again and with a different twist. I will gladly blog about the new running plans and routines leading up to my (1) Globe 10K Race in March (2) Milo Qualifying Marathon in July (3) Boston Qualifying Marathon runs at Milo Finals, QCIM and PIM marathons. Wake me up because I'm dreaming. And dreaming big.

Happy Holidays.

Building the Foundation

Season 2: The Road To Boston
Chapter 1. Building the Foundation

Hello. Thanks once again for visiting my blog page. Let us keep reaching the stars out there. This time, I heard the stars in long distance running can be found in Boston Marathon. That is where we are headed for this running season. Hopefully, we would be there in the Summer of 2011 participating on the prestigious and oldest annual marathon in the planet.

For this time being, let us momentarily forget about how we will be able to fund ourselves for that expensive running journey. As they so often say, we will cross the bridge when we get there. And getting there shall be our utmost concern first. How do we qualify?

LINK: Boston Marathon Qualifying Times

For men ages 18-34, the qualifying marathon finish time is 3:10:59 hours. A difficult feat. From Pandesal Runner Adventures Season 1, we just finished a marathon in 3:55:36 hours. To qualify, we must improve tremendously. So what have we learned? Are we capable? As my Singaporean boss often asks about my submitted weekly tasks schedule, "Is it achievable?"

Frankly, I don't know. And that, my friends, fuels this journey. The unknown. The difficulties. The intangibles and the unpredictability of what lies ahead. Join me this season as we go ahead and shoot for that star in Boston. This is the Pandesal Runner Adventures Season 2: The Road To Boston.

Where do we start?

An injured right knee. A blessing in disguise. From the last marathon that I have run, I learned to take things slowly. To value the rest and recovery period. And though I have gained 10 pounds (yeah, fats are coming back), the rest period forced me to rethink, improve and reinforce my training methods. If not for those moments of inability to run, I would not have had a much stronger conviction to come back stronger.

Marathon training is about a gradual build-up, not one sudden long run a few days before a race!

For the whole of December 2009, I started to build the foundation for a successful and much enjoyable running year of 2010. I had to strengthen my leg muscles to better cope with prolonged hours of running. I figured I had to be stronger to endure the strains and stresses of a marathon run. I started strength training. The calves, hamstrings and quadriceps were the priority. Later on, I added the chest, back, trapezius muscles, arms and shoulders for a complete muscle strength training. Four times a week, I am building the foundation for a strong running body.

Here is my sample strength training week.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Legs: o FIT o Calves Raises o Half Squats o Lunges	Legs: o FIT o Calves Raises o Half Squats o Lunges	Rest	Chest And Back: o Bench Press o Chest Flies o Dead Lift o Single-Arm Rows o Upright Rows o Shrugs	Rest	Arms And Shoulders: o Shoulder Press o Standing Bicep Curls o Concentrated Bicep Curls o Hammer Curls o Triceps Extension o Triceps Kickback o French Press o Reverse Flies o Front Raise o Lateral Raise	Rest

Endurance running requires a strong core to hold the body in a proper running form for the entire duration of the marathon run. The turnings and maneuverings against corners and fellow runners also require a strong core. To help the body hold the running form, avoid crouching and prevent pains on our lower back, we needed to strengthen our core muscles. Three to four times a week, I do core drills.

Lastly, so as not to lose our stamina without running on this recovery period. We need to cross train. I do boxing. I started the first week with light shadow boxing. No hand wraps. No gloves. No punching bags. I tried to remember how to throw the hooks, straights, jabs and uppercuts. How I should move my feet to attack, avoid, retreat and regroup. The following week, I started hitting the punching bag moving from 4 rounds to 6, to 7 and now 8 rounds per session. The cardiovascular benefits of the boxing drills are fantastic. Combination punching is mostly anaerobic. Throwing three to four combination requires explosive strength that can easily drain your energy. To be able to last 8 rounds in my third week of this cross training tells a lot about my conditioning.

Boxing really is a good cross training for runners. After heavy runs and tired legs, boxing still trains us for added strength and endurance without much leg movements (speaking of heavy bag hitting. sparring would require you to box and use your legs to avoid getting hit).

Without any running this off running season of December, I should still be able to maintain my running endurance and speed. Strength training, core drills and boxing help me a lot so as not to sacrifice all those running abilities I have gained from Season 1. More importantly, these exercises prepare me for a much tougher running assignment for 2010. After all, a Boston Qualifier (BQ) is never easy. Physically, we have to prepare. Mentally, we have to be tough and believe that it is possible regardless of the difficulty.

Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation. - Brad Hudson, elite coach

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Champions aren't made in the gyms. Champions are made from something they have deep inside them: a desire, a dream, a vision. - Muhammad Ali

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When you've trained as best you can and you know your competition has done the same, nothing really matters but your mental strength and your belief. - Florence Griffith Joyner

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Train hard. If you train hard, the fight is easy. - P4P Boxing King Manny Pacquiao

Season's Greetings
 
The Holidays are coming. Something tells me I would still bloat and go way above 150 pounds. Hehehe. Happy Holidays to all. Enjoy, have fun and cherish all the love the season brings. ;)

I have attended our company's Christmas Party and got a hydration belt on the exchange gifts. Yey! On top of that, my Nike Fury Running Watch is due to arrive on January 10, 2010. Lastly, I have also used my credit card's 20% Off holiday promo to buy my new Adidas training shoes to complement my Mizuno racing shoes. I really am getting ready and excited for my second year of running.

 

Me and Pete

My new marathon hydration belt from Felix

 

Felix and Me

  

Men In Stripes

  

Same Same

 

With Yeba, my PIM marathon support

Next up.. Chapter 2. Road Work
We will be running again and building our mileage base this January. I am so excited.. and I just can't hide it. For an inspiring Boston Marathon tale, read THIS.

Season 2: The Road To Boston

Introduction

I am writing my journey to qualify for the Boston Marathon. This could be a book of my failures.. or a success trail. Either way it goes, I will be a winner.

Because either way, I'll have a blueprint of my Season 2. A blueprint that could either be my mini-Bible or my mini-How-Not-To.. This will lay the principles of my young running career. Principles that could either be right or wrong.

So read my blogs with caution.. I speak my beliefs and hopes.. And only my performances could speak of the truth. The journey has begun.. Yet the fun shall never end.

The world shall be my witness.. I am running with my passion and determination. I am running to prove the unlimited guts, heart and determination that thrives in my system.. To unleash my fury and passion within and to endure the trials.. To be the runner that I am capable of becoming..

Most of all.. To enjoy this journey.. And share it with you all.. This is my fearless campaign trail for Boston.

Chapter 1. Building the Foundation

Marathon training is about a gradual build-up, not one sudden long run a few days before a race!

    1.1 Intentions to Qualify for Boston

    1.2 Ending the Starting Phase

Chapter 2. Road Work

Good thoughts are no better than good dreams, unless they be executed. -Ralph Waldo Emerson

    2.1 The Boston Qualifier Plan

    2.2 A Turbo-Injected 10K Race Plan

    2.3 Long Runs: Sweeter Each Time

    2.4 High Intensity Intervals: Might or Myth?

    2.5 Easy Runs: Taking it Real Easy
    2.6 Applied Sprinting Techniques
    2.7 Two-Week Wonders
    2.8 Longer Interval and Tempo Runs
    2.9 The Race: Did We Meet the Target?

    2.10 Globe 10K: A Performance Review

Chapter 3: Training for the Milo Marathon

It's the athlete's job to learn to do the hard things easily. - John Jerome, The Sweet Spot in Time

    3.1 Training for the Milo Marathon

    3.2 Running Mini Clinic in Bolinao, Pangasinan: On Running and Marathons

    3.3 Earth Run: A 10-Mile Chase

    3.4 Snapshot of My Milo Training

    3.5 Almost Marathon Ready

    3.6 A Patriot on the Run

    3.7 A Struggling Half Mary Long Run

    3.8 What M.A.R.A.T.H.O.N Stands For?

    3.9 Training Notes: Milo Marathon 

    3.10 My First Milo Marathon

Don't forget to subscribe to KL by email. I will be happy to be able to deliver my blog updates right to your Email Inbox. Thanks!

Pacman-Mayweather Titanic Collision is On!

The most anticipated fight of this decade is finally coming into fruition. This is a fight fan's dream fight. A gifted and terrific defensive wizard against an explosive offensive dynamo. The perfect match up of boxing styles. Three letters.. Just three letters to describe this thriller -- W-O-W.

This epic encounter made me want to hit the mitts and the punching bag once again. My fists are so eager to fly away and hit with abandon. My feet shuffles and dances like I'm atop a boxing's square ring once again. This is a fight, you would be lucky to witness once in about twenty years. Boxing experts say this is the continuation on the lines of the Ali-Frazier fights, the Leonard-Hearns encounter.. The boxing gods are certainly smiling at us boxing fans.

Here is a terrific and exciting video trailer of this titanic collision.




The early favorite has got to be Floyd Mayweather. But ever so slightly. In boxing, styles make fights. A good counter puncher almost always beats a good slugger. Equate the counter puncher to Floyd and the slugger to Manny, only this time replace the 'good' with 'great' as both boxers are two of the best of their generation. You don't often get to see that!

Another boxing cliche goes "A good big man beats a good little man." Floyd has been at welterweight (147-pound limit) for years now and he has been a super welterweight (154-pound limit) champion of the world. Pacquiao has only fought once at super lightweight (135), once at junior welterweight (140), and twice at welterweight (147, one of which was only at 145).

When heroes collide, a legend is born. In this case, both are already legendary fighters. When legends collide, you've got something more special. This is a fight to determine who is the best boxer alive today regardless of weight. Floyd was the best before he retired. Manny succeeded his throne by lopsided victories over David Diaz, Oscar Dela Hoya and Ricky Hatton.

Floyd then unretired and battered Juan Manuel Marquez, Manny's fierce rival, into a lopsided decision. To the eyes of some, Floyd has returned and reclaimed his throne. Manny then equaled Floyd's brilliant performance by trouncing the welterweight champion of the world in Miguel Cotto. The balance of power shifted back to Manny's favor.

But as long as a throne is disputed and a kingdom divided.. Chaos is inevitable. Unity must be restored and only one man shall rule them all. Will it be King Floyd or will it be King Manny? They would finally fight to settle everything once and for all.

News Reports of this much anticipated brewing collision.

Meet the Manny Pacquiao of the World of Running

In trying to search the internet for free tutorials on sprint running and how to run faster, I  bumped into Usain Bolt's incredible sprinting speed. The fastest man on Earth is simply amazing.

The "Lightining Bolt" Usain Bolt is a Jamaican sprinter and a three-time Olympic gold medalist. He holds the world record for the 100 metres, the 200 metres and, along with his teammates, the 4x100 metres relay. He also holds the Olympic record for all three of these races. At the 2008 Summer Olympics, Bolt became the first man to win three sprinting events at a single Olympics since Carl Lewis in 1984, and the first man to set world records in all three at a single Olympics. In 2009 he became the first man to hold the 100 and 200 m world and Olympic titles at the same time. [Bolt in Wikipedia]

Here is his truly inspiring, very informative (watch the slow motion replay of how he sprints), explosive and smashing sprint victory when he set the 100-meter World Record at the recently concluded 2009 World Championships in Berlin, Germany.

Usain bolt runs 100m in 9:58 seconds!

And as popular as the "Lightning Bolt" has become, the standard bearer of the sports of Running / Athletics, here is his late night interview with David Letterman. Good thing he did not pursue cricket. Haha.



Usain Bolt on David Letterman Show!

Keys to a Sub 4-Hour Marathon

When will this run ever gonna end?

If one has determination, then things will get done. - Chinese Proverb

Quite frankly, this should be a guide on what NOT to do on your first marathon. I injured my right knee and I failed by 15 minutes off my marathon finish goal (3:20 - 3:40 hours). Perhaps a 42-day marathon training schedule is too short for a marathon preparation. Hence, the injury. Perhaps my lack of mileage, again perhaps due to shorter than optimal training schedule, deprived me of my dream finish time.

On the other side of the coin, the side I believe is more important, I learned a lot from the marathon experience and the entire process of the marathon dream. Looking back, I logged around 300 kilometers of running to prepare for my marathon debut. Of those 300, 42 kilometers were during the race. The rest, which we shall discuss hereon, were all hard work and perseverance leading up to the marathon race. How did I train myself for the sub 4-hour marathon? What were the key marathon principles that boost my performance that day? What can future marathoners learn from my own marathon experience? What can we learn and carry over to the next marathon challenge?

The planning stage. Do you want to run a marathon?

1. Have a marathon strategy. It's not enough to decide that you will run a marathon. Answer the How question next.
2. Have a marathon training schedule. The When question should be planned and prepared for.
3. The How dictates the When.
   

Deliberating with myself on How I would like to run my first marathon... I decided to be aggressive and fast enough for a 3:20 - 3:40 hours finish. I am not necessarily fast enough at the planning stage. I just wanted to be fast enough at marathon day.

Now that I know How I would like to run my marathon. I then tackled the When. I needed to carefully plan and create a training schedule to equip myself to be able to run aggressive and fast enough (the How question). I reckoned, at that time, that a 42-Day training schedule would be needed to achieve my goals. The time frame easily dictated which marathon I would run. A marathon that would fit the 42-day training schedule. I joined the Philippine International Marathon scheduled on November 08, 2009.

After the planning stage, it's time to do some tough road work.
So how did I get fast enough to achieve a 3:55 finish?

Here, I believe, were the keys to my sub 4-hour marathon debut.

• Get Faster.
• Stay Fast for Longer Distances - Speed Endurance.
• Practice.. Practice.. Practice.

Get Faster

To be fast, I needed to do some speed work. I prioritized speed training in the starting weeks of my marathon schedule. I did 10x400meter Interval Runs.

The idea is to run as fast (sprint / run till you puke) as you can for 400 meters.. [as if your life depended on it, a split second late and a croc or a werewolf tears your behind] and then rest for a few hundred meters.. [pretend you have just beaten the croc or the werewolf by the slimmest of seconds and they suddenly disappeared in the dusts of your shoes].. and then sprint again [like you are being chased once again..].

Do the 400meter repeats ten times. Little by little, you will get used to the speed.. your running form adjusts with that speed.. your lungs feel to be getting bigger and bigger as you get used to the sprinting speed.. the heart beats much faster than normal and yet you feel it can already adapt to the stress of sprinting.. little by little, the body adapts. You are being trained to get faster.

Next.. carry the interval speed to your Tempo runs. By now, you already know how to run at top speed. Your next goal is to run as close to that speed for distances longer than 400 meters. Tempo runs are good to let the body adapt and memorize your race speed. Try to do your best 1K. Then your best 3K. Then progress to your best 5K, then to 10K. I remember breaking my best 10K race from 51 minutes to a 10K training speed of 46 minutes. That's how effective the speed work was.

Test your speed on a short distance race. Join a 5K race. Training is still pretty much different from a race. There are several race factors that training would not be able to prepare you for. The crowd, adrenaline rush, time of day, race route, etc. The 5K race was the last part of my speed training. I joined the Race for LIFE 5K distance. I finished it in 21 minutes, a 6th place overall finish. From doing intervals, to tempo runs, to a 5K race.. I got faster.

KL Speed Training References:
- HIIT - blog and logs
- More HIIT - more logs
- Race For LIFE, My 5K Race

Stay Fast for Longer Distances - Speed Endurance

After the 400meters and the 5kilometers, the next phase would be to carry the speed to longer distances. Longer Tempo runs would be the key runs to ensure running fast and carrying the speed. I did 14 - 21 kilometer Tempo runs. The anaerobic high intensity training from the Interval Runs should be able to prepare you for longer Tempos. But unlike the Intervals, Tempos are high speed runs for much longer distances. Your goal is to train and try to sustain that high speed - speed endurance.

The more commonly known endurance is the strength endurance or stamina. And it is just equally important, if not more important than speed endurance, for the marathon race distance. You don't want to crash and burn after the halfway mark, right? Long runs of 21 - 35 kilometers, at a slower pace, will develop this much needed stamina for us to run the full marathon distance.

Practice.. Practice.. Practice.

During the last two weeks prior to the marathon, do race simulation runs. Basically, these runs are just tempo runs slightly modified to meet your marathon strategy. I have adapted this training run from Ryan Hall, the fastest American marathoner today. You could simulate the 42kilometer run for both endurance and adapting to race pace. Ryan does his marathon simulations by running the first 21 kilometers in his slow pace and then the next 21 kilometers in his race pace.

You could also simulate your different running paces for several kilometers. I created my own 21-10-8 marathon strategy with the first 21 kilometers to be ran in 4:40 pace, a recovery pace for 1 kilometer, the next 10 kilometers at 4:30 pace, another recovery pace then the next 8 kilometers at 4:30 pace. I practiced this strategy over and over until it becomes all too familiar. Make the body adapt and memorize the paces, the running conditions and the fatigue. [My Marathon Training Strategy, Simulations and Logs]

A Fit N Right Experiment - Did it Fit?

Photo: A Lab Rat's Experiment: Running and Fit N Right

Last Month, I have taken my own Del Monte Fit N Right Challenge. Let me quote the following from my last month's Fit N Right blog:

A Personal Challenge

Will Fit 'n Right help me achieve my weight and running goals? Will it fit to my training schedule? Will it just be the right ingredient for me to finally reach that elusive optimal running weight? There's only one way to find out. Your friendly cyberspace lab rat is once again more than willing to put it to the test.

1. For 6 weeks, I will drink 3 bottles of Fit 'n Right each day.
   
2. I will continue with my regular running workouts.
3. I will incorporate Coach Jim Saret's FIT workout on my Core Training Days and Cross Training schedules.
   

At the 4th week of this challenge, on November 22, I will attempt to beat my previous 10K record of 51:19 minutes at the Dare To Be Fit 'n Right Fun Run. I hope to see you there guys. And finally at Week 6 on December 6, 2009, I will give an update on how this F.I.T workout and the L-carnitine in Fit 'n Right helped me to achieve my optimal running weight of 140 pounds.

Or better yet, you could try the F.I.T workout yourself supplemented by Fit 'n Right. After all, it doesn't hurt to try, right?

Here is the Del Monte Fit N Right claim regarding L-Carnitine.

If you partner your F.I.T workout with your Fit ‘n Right fruit juice drink, you’ll see faster results for Del Monte Fit ‘N Right contains the breakthrough L-Carnitine that helps burn fat and B Vitamis 1, 6, 12 that help speed up metabolism.

L-Carnitine is a natural substance that is occurring in the body but can be supplemented for optimal health. It transports the fatty acids into the mitochondria, the “cell’s powerhouse” where they are burned into energy needed for a healthy heart, important body functions and physical activities. Supplementary L-Carnitine contributes to optimal fat oxidation, and along with a proper diet and regular exercise, promotes healthy body weight.

A clinical study done by the University of the Philippines through Dra. Leonora Panlasigui and company has proven the effectiveness of Fit ‘n Right. In that study, it was found that one can lose as such as 16.7% body fat in just 6 weeks with regular consumption of Fit ‘n Right, diet and exercise. There are studies that indicate that 1000mg per day is ideal in helping you lose weight along with proper diet and regular exercise. Each Fit ‘n Right bottle contains 300mg and the recommended daily intake is at least 3 bottles, at least 2 hours before exercise or physical activity to maximize the fat-burning benefit.

B Vitamins 1, 6 and 12 are known as energy boosters and they help reduce fatigue and increase endurance by facilitating conversion of carbohydrates, protein and fat into energy.  With L-Carnitine, B Vitamins can optimize metabolization of carbohydrates, protein and fat into energy.

The Results

The first two weeks were pretty strong indicators that the L-Carnitine in Fit N Right could have been helping me speed up my metabolism. By drinking 2-3 bottles a day and with my running routines, I was able to cut down to 142 pounds, only 2 pounds below my target weight. However, the last 4 weeks of Fit N Right consumption did not do too well for me as I bloated again to my usual 147-150 pounds.

My Fit N Right Data

Week1: Day 00, 147.0 - Day 05, 142.0, total mileage ran = 35km
Week2: Day 08, 146.0 - Day 15, 142.0, total mileage ran = 66km
Week3: Day 16, 144.0 - Day 19, 150.0, total mileage ran = 0km
Week4: Day 22, 148.0 - Day 29, 147.0, total mileage ran = 22km

From the Weight Chart above, the closer the Actual Weight (blue bars) are to the Target Weight (red bars), means the closer I get to my target weight of 140 pounds. My weekly running mileage (green bars) also plays a factor in this experiment. It is no surprise to me that the more I run, the closer I get to 140. That is with or without Fit N Right.

Interesting Points to Consider:

1. More running.. more pounds off (4 or 5 pounds off).
2. Less running.. less pounds off (1 pound off).
3. No running.. pounds come back (gains back 1-4 pounds).
4. Before this experiment, I don't consume Fit N Right daily. I just run 2-3 days weekly. After my workout run, I weighed 144.0 pounds. After those weekends and days with no running, I normally bloat back 147-149 pounds.
5. Starting with this experiment, with 2-3 bottles of Fit N Right daily. I drink my last bottle of Fit N Right 2 hours before my scheduled night run. After workout, I weighed 142-145.0 pounds. After weekends, I bloat back to 144-149 pounds.
   
6. I was already close to my target weight when I started to consume Fit N Right. I am already exerting lots of efforts for running and other heavy exercises like Boxing and Basketball. Perhaps, just perhaps, I don't have that 16.7% body fat to lose as claimed by the UP Fit N Right experiment.
   
7. I did not complete the 6-week experiment as suggested by the Fit N Right claim. I stopped in week 4 when it was apparent to me that Fit N Right was not helping me much. (keyword in that statement is MUCH. It could have helped. In my case, not by much)
8. Week 5, with no Fit N Right and just resting and recovering from my last 10Km road race. I stayed within my 146-149 weight.

My Conclusion:

Fit N Right's L-Carnitine could have worked as a supplement to burn more calories during workouts. The critical word from this statement is of course COULD. Notice in my first two weeks of Fit N Right consumption that I was able to cut my weight all the way down to 142 pounds, 2 pounds lower than my previous low of 144.0.

However, those first two weeks were also part of my marathon training and marathon run. During those weeks, I had heavy mileage loads that really required lots of calories. I ran a total of 101 kilometers in those 2 weeks.

When I was in marathon rest and recovery mode, the Fit N Right consumption was not able to control my weight. I still bloated like I used to in the 147-149 pound range. Based on my data, my running mileage has been the key to my weight loss. More running, more pounds off. Less running, less pounds off. No running, the pounds begin to come back.

Final Verdict: Ft N Right could have helped. It could have not. From my set of data, it is not very conclusive. I would still recommend a strong commitment to achieve a healthy lifestyle through sports like running (with or without the Fit N Right L-Carnitine supplement).

Ratings Update: Our Fastest Pinoy Runners

After the very busy racing months of October and November, let us now take a closer look at our Fastest Pinoy Ratings. Who's making waves? The real Kings and Queens of the Road?

Added to the Fastest Ratings are these races:

1. Subic International Marathon (SIM)
2. Quezon City International Marathon (QCIM)
3. Adidas King of the Road (KOTR)
4. Timex
5. Race for LIFE
6. Fit N Right Fun Run

"Mervelous" Mervin Guarte retains the Fastest Pinoy title with 500 points. He has been unbeaten in his five (5) road races! Carlito Fantilaga enters at 2nd place Overall Fastest with 400 points. Jujet De Asis, Johnny Espana and Alquin Bolivar completes the Top 5 of the Overall Fastest Pinoy Runners list.


Other Notables:

Marathon Category: Elmer Sabal moves up to 3rd place after placing 4th at the Subic Marathon. Hernanie Sore enters at #9.

Half Marathon Category: Johnny Espana leads the pack after finishing 3rd at Adidas KOTR. Eric Panique moves to 2nd place - 3rd at QCIM. Frank Indapan enters at 3rd place (5th SIM, 2nd Timex). Alley Quisay enters at 4th place (4th Subic, 3rd Timex).

15K Category: Jujet De Asis takes the 3rd place after winning at Race for LIFE. Milbert Nabuab enters the ratings at 6th place.

10K Category: Marlon Bolivar takes the 1st place after winning 2nd place at Adidas KOTR and 2nd place at Race for LIFE. Darwin Lim moves up to Number 2, from Number 9, by finishing 2nd at QCIM. Ben Alejandrino enters at 4th (3rd at QCIM and another 3rd place at Fit N Right). Alquin Bolivar enters at Number 5 (2nd Timex, 5th Fit N Right) and Rene Herrera enters at 7th (QCIM Champion).

5K Category: Mervin Guarte dominates. He has won 5 of his 5 races and remains at the top with 500 points. Christopher Ulboc enters at 2nd place after winning at Timex and Race for LIFE.

3K Category: Carlito Fantilaga takes the number 1 spot by winning at Timex and at Race for LIFE. Michael Bacong enters at 6th place as he bagged the Fit N Right title.


Check the Updated Fastest Pinoy list here.


And Some More Updates

Botak Paa-Bilisan Road Race at The Fort last November 22 has also released its official results. The 5K / 10K and 15K ratings were updated. Christopher Ulboc enters the Top 5 Fastest Pinoy runners and pushed Alquin Bolivar out of the Top 5.

We list 20 Pinoy prospects to chase the Fastest Runner in the world today. Or maybe not (yet).

Sprint Runner Usain Bolt

Check the Updated Fastest Pinoy list here.

Improved Training Methods: Sub-40 on Globe 10K for 2010

My 2009 running season has just ended. I want lots of time to recuperate from the right knee pains. And to spend lots of time with my family, friends and loved ones on this Christmas season. No more runs, training or racing, until next year. And then start the 2010 running season with fresh legs and renewed spirit.

What a year it was. I have ran a marathon which I never imagined I could do at this early stage of my running career.

Taking the knowledge from those experiences, I now take a journey to reach new heights. Pandesal Runner Adventures would be running in full gear next year.

I am still improving on my running form, I still have lots of flaws and skills to learn. My training methods still have deficiencies. The important thing, I think, is knowing those faults, flaws and failures and devise a better and much improved running technique, training and technology.

I will be training for a sub 40-minute 10Km race on March 2010 Globe Run for Home. I started racing last November 28, 2008, my first 10Km race. I finished in 56:00 minutes. My Milo 2009 10Km race was 56:16. My Globe 10Km was 53:42. I then improved my 10Km race to 51:19 and after more months and kilometers of training, I was finally able to beat the sub 50-minute barrier at the recently concluded Fit N Right race, 44:10 minutes.

10Km Race	Venue	Date	Finish Time	Pace
Race for Life	The Fort	Nov 22, 2008	56:00	5:36 min/km
Milo	Roxas Blvd.	Jul 05, 2009	56:16	5:38 min/km
Globe Run for Home	The Fort to Makati	Jul 19, 2009	53:42	5:22 min/km
Hataw Pilipinas	UP Diliman	Aug 09, 2009	51:19	5:08 min/km
Fit N Right	Mall of Asia	Nov 22, 2009	44:10	4:25 min/km

What worked this year:

1. Forefoot running
2. Endurance training (long runs, half marathon, marathon)
3. Speed Training (10x400m intervals, tempo runs)

The benefits of switching to forefoot running became evident when I have broken my 56 minute 10K races to 53:42 Globe Race and then to 51:19 Hataw Pilipinas race. The endurance training and the speed training took me to another level of speed racing. The hard work on speed training and long runs paid off as I improved my 10Km time to 44 minutes. :)

What could be improved:

1. Running Form
2. Improved Training Methods
3. Proper Training Schedule (Length and Types of Runs)
4. New and Appropriate Training Equipments

And there's no stopping now. Yehey! There are a lot more areas of improvement and I am just getting started. I am trying to master the Pose Running Method. I will also try to adapt Ryan Hall's two-week training principle. Basically, the principle is to schedule your training in 2 weeks block, progressing to another 2 weeks block and then more progress on the succeeding two-week block. That would be an interesting change from my 1-week training blocks.

My training schedule would also put more emphasis on less racing and more training. I would be improving my speed and endurance. Have race simulation runs to gauge my improvements. And by race time, I should be more relaxed, would be having lots of fun and a lot more confident of what I could do. :)

Enumerated below are some key adjustments that I would have to make to beat the 40-minute 10Km race time by March 2010.

My Wrong Running Form

1. Arms swing across the body.
2. Back foot swing isn't as high for natural propulsion.
3. I tend to stride longer hoping to cover longer distances as much as possible with each step.

Training To Get Faster

1. Learn how to sprint for 100+ meters. (Beat 15.0 seconds in 100m)
2. Proper sidewards arm swing. Not across the body. (Partly tested on Fit N Right run)
3. Pull the back foot higher and closer to my hips. (To do)
4. Shorter strides so as not to lose speed. Quicker and shorter stride is the key.
5. Carry the sprinting speed to 400m intervals. (Beat 1:00 minute in 400m)
6. Carry the intervals speed to Tempo runs. (20-minute 5K)
7. Carry the Tempo speed to actual races. (40-minute 10K)

My New Running Equipments:

1. Nike Triax Fury 100 Super Running Watch (My Marathon Gift to myself!)
   

Spend more time on your pace and less time keeping track of it wearing the Nike Triax Fury 100 Super Watch. Customize the view to see total time, lap time or both with the push of a button. Use Target Time to set goal splits and get notified when you're ahead of pace or behind, for the mile or the entire race.

Features:

• 100-lap chronograph
• 100m water resistance
• Convertible display
• Ventilated strap
• Data mode
• Recovery timer
• Stainless-steel bezel, buckle and back plate
• Target time
• Time, date, 2 alarms, 2 time zones
• S-shape design curves around wrist

MORE DETAILS: @ Nike Store

1. Dumbbells to strengthen the leg muscles.
2. Weights to train the ankles for extra strength.
3. Adidas Boost - my new training shoes to complement my Mizuno Wave Ronin Racing shoes

Click Here to Zoom

Adidas Boost:

Get the boost you need to run longer, stronger. The adidas Boost running shoe delivers optimal shock absorption with every touchdown, thus maximizing the energy in each step you take. The end result: a more efficient run over longer distances.

• Air mesh upper for maximum ventilation; Air mesh tongue for extra breathability
• Textile lining for comfort
• EVA insole for comfort
• Injected EVA midsole for long-term, lightweight cushioning
• adiWEAR® outsole offers the ultimate in high-wear durability

Happy holidays.. See you next year.. Keep running.

Not So Fit N Right

The Goal

Going into Sunday's Fit N Right 10K race, I wanted to establish a new Personal Record (PR) and end my running year with a bang. Ever so confident and almost always aiming for a high goal (and usually ending up underachieving), I wanted a 42-43 minute 10K finish time. At the back of my mind, if I wasn't nursing a knee injury caused by my last marathon race, I could very well have a shot at a sub-40. Call me a dreamer!

I was still pretty much realistic that a sub-40 is out of my reach for this race. I lacked the training that I need for speed and endurance. I only had two training runs to prepare for this race. (1) A 4km easy run to test if my knee could handle running again. I finished 4km in 30 minutes. Awful. Painful. I was pretty much gassed out after the first kilometer. (2) An 8km tempo run in which I established my new 1K training PR at 3:53 minutes.

Ever so stubborn, I proceeded to race but was fully aware of the condition of my right knee. If it starts to hurt after a few kilometers of the race, I would have to quit. No ifs. No buts. There is still a full season of running next year and to aggravate the knee injury at this 10K race would be counter productive. No need to jeopardize a promising running hobby.

Target Times To Beat:
2009 Race for LIFE 10K, 3rd Place Finish: 43:42 by Alden Molines.
2009 Timex 10K, 9th Place Finish: 45:23 by Naoki Yamane.

I thought Fit N Right would just be another Race for LIFE type of run, fewer runners, less competitive, simple run. I was hoping to finish at the Top 3 really. I believed I can beat 43:42. Plan B was to finish at the Top 10 if Fit N Right turns out to be as competitive as the recently concluded Timex race. More importantly though, I wanted to break my 51:19 10K finish time from July's Hataw Pilipinas race at UP Diliman.

The Run

We arrived at Mall Of Asia (MOA) with three Kenyan runners warming up in sight. Whoaaah! These runners are still here? Immediately after seeing them, my goals shifted down to just beating the 51-minute PR. No more top finish at this race. No chance. Nil. Zero.

And with thousands of runners packed at the starting line. There is no way for me to squeeze in on the top rows of the pack. I was sandwiched at the middle of thousands of runners. Wary of my right knee and accepting the fact that this is a much bigger race than I expected, I started slow.

The start was a disappointing experience. Race started so late. It was scheduled at 6am, the organizers were still running a program, mindless of the impatient and annoyed 10K runners eagerly and desperately waiting for the start. Thankfully, the starting gun was fired around 30 minutes after 6am. Horrible really. Inexplicably disorganized at the start.

1. The START / FINISH arc was still being constructed and unfinished when it's already 6am.
2. The start was way too late.
3. The pre-race program was booed, impatiently disrespected at several times.
4. The 3k and 5k runners joined the 10k runners at the starting line.
5. The program was not in sync with the starting gun fire. No countdowns, whatsoever. It just fired all of a sudden.

And then we're off. Well, it took me around 25-40 seconds before I was able to reach the starting line. It was good to use the Radio Frequency Identification (RFID) by Unang Hakbang Teknolohiya. Will there be an RF Time and a Net Time posted on the Race Results? I certainly hope so. They have the hardware to support this technology. I hope they also have the software to record the timing per runner.

The two (2) LCD time displays for the 3k / 5k / 10k were also clearly displayed at both sides of the START / FINISH arc. See. The race organizers did have great ideas and innovations for this race. Unfortunately though, the race basics of race organization were clearly forgotten right from the start.

As I bobbed and weaved (boxing jargons for moving your head up, down and sideways to avoid your opponent's set of punches) my way to overtake the front runners, I felt my body warming up. The excitement and adrenaline rush of the race that really boosted my starting pace from the last Race for LIFE and the Philippine International Marathon was not there. I had to channel that energy to establish a free lane at the race for myself.

By the time I passed the first corner of the race at Seaside Blvd. and had the free lane I wanted, the effort to overtake so many runners took its toll on my legs and lungs. I really have to put myself in the front rows when aiming for a PR. The starting line bottleneck and the effort for zigging and zagging my way to overtake hundreds of runners were not only costly in terms of wasted time but also in terms of depleted energy.

Going into President Macapagal Blvd. I was still able to overtake some runners and was probably running at a 4:10 min/km pace. Like the road hunter in me, I started looking for more runners to chase. From the U-turn on President Macapagal Blvd. to EDSA, I chased down five to seven more runners ahead of me. Chasing was my way of keeping up the face and getting busy. At tempo runs, it is easy to slow down and give in to fatigue sometimes. At the races, I had to shield my mind from fatigue and focus on the road ahead. Chasing is a vital aspect of my race. It keeps me focused and it helps me lock into a fast pace longer.

From EDSA to the famous huge Globe structure at MOA, I started to pace myself and slow down a bit. There were less runners ahead of me. The goal now is to sustain that lead and carry on with a much more manageable pace. I hate to admit that I was ill prepared for this 10K race but that has got to factor in at just the 4th kilometer of the race. I was already breathing hard for lack of endurance training.

The fastest 5K runners already caught up with me. Three Pinoys, Gerald Sabal, Jujet De Asis and Mervin Guarte led the 5K pack. A Kenyan runner was desperately chasing them from behind but the three Filipino speedsters were just too fast for the Kenyan. Wuhoooo! Way to go Gerald, Jujet and Mervin!!!

From the dusts of their running shoes, I wondered when will I be able to adapt that high ankle pull up. From the Pose Running Method, the high ankle pull up is vital to help Gravity, Muscle Elasticity and Ground Reaction Force work in favor of the runner. The Filipino trios were giving me a visual running clinic. I have been running from the ball of my foot (forefoot running), I now want to learn the high ankle pull up to increase my speed.

The first loop was about to end. The crowd inspired me to run faster and stronger. I reached the 5K mark in 21 minutes and 40 seconds. I might have an erroneous race result though. 10K runners were not supposed to run under the RF sensors located at the Finish arc. We were supposed to be rerouted away from those sensors as we proceed to our second loop. They say a runner should only cross the START/FINISH time twice, more than that, it spells trouble on the records. I was not rerouted. I was just directed to run to the leftmost side of the arc where a camera man amazingly blocked the narrow lane. I shook my head in disgust and disappointment. Why block a runner on the lane? (My RFID time should be 21:40, statistically I beat the Kenyan who finished the 10K in 31 minutes.. Hehehe)

From then on, the frustrations on how this race was conducted on the road would still grow exponentially.

Starting on my second loop, I knew the sub-40 would not be feasible. I always have been a positive splitter. I start strong, manage a comfortable pace in between kilometers and then sprint my way to the last few hundred kilometers of a race. Halfway through a race, fatigue will set in and though I push stronger on the latter stages of the race, I simply can't beat my first half time.

A police runner overtook me from the 6th kilometer point. I was starting to show signs of fatigue. I was probably at 4:50 - 5:00 min/km from the 6th and 7th kilomter of the race. Then I started to run strong again after the my second U-turn at President Macapagal Blvd. The 5K runners were enjoying their walks and mini-runs. There was no more water on the hydration stations starting from the 4th kilometer up to the finish line. Another major frustration.

Anyways, it was time to speed up again. I started moving my arms faster and sideways -- my newest adjustment on my running form. Before, I was swaying my hands across my body. Now, I am trying to move it sideways parallel to my legs. Why? It is a form I learned from sprint running. It is more aerodynamic and is able to reduce wind friction against my body. It also helps me move my legs in a straight circular line. The Pose Method of running suggests that I don't move my legs away from that straight circular line. I believe the sideways movement of my arms (and not across the body) helps me achieve this running form.

I passed over hundreds of walkathoners that were not really giving me any problems from Pres. Macapagal Blvd. up to the Globe structure in fron of MOA. The left side of the road was always available for the faster runners on the Pres. Macapagal Blvd and the right side was available on the EDSA towards the Globe.

The only time the 3k and 5k walkathoners and joggers became a problem was when I reached the Seaside Blvd after the Globe. The left side nor the right side were no longer free for faster runners. Coupled with the lack of hydration and the scorching heat of the sun, there was really no option but to slow down.

If the starting line bottleneck was a huge concern from me at the start, this bottleneck at the road posed a much tougher maneuvering difficulty. It was like Urbanathlon with its hurdles and challenges. Unlike it though, this was less fun and more frustrating.

A killer crossover basketball move was called for. And then another ankle breaker to pass through a couple of chatting runners. Somewhere at that point, I had to run sideways just to squeeze my body and overtake two runners/walkers in front of me. I really had to be creative. And though it could be artistic, it was more of a desperate attempt to chase that PR and hope for a decent finish. With a thirsty throat and up against the raging heat of the early morning sun.

When I finally reached the last hundred meters or so of the second and final loop of my 10K run, I was instructed by a marshal to run on the left side of the road. At last, a chance to sprint. And sprint I did. A last moment attempt to slow down that running clock and sink a hail-mary 3-point shot NBA basketball attempt at the dying seconds of a basketball game. Or even a last minute of the 12th and final round to desperately mount a rally of flurrying punches to knock out a boxing opponent who is way ahead on points. It was desperate and it was the most exciting part of the race. The sprint to the finish.

44:10. A new Personal Record is set. Water! Somebody give me water! or just anything to drink! No? Not so fast. I had to fall in line for perhaps another 10Km race time to get a drink. Sad indeed. I ran the last six (6) kilometers without water, against the scorching heat and maneuvering over hundreds and hundreds of walkers towards the finish. But I think I did sink the 3-point basket or the knock out punch. Or maybe not.

Merry Christmas and A Happy New Year.
This is my last race of the year and what a running year it was.
See you next year!

The Photos
Check out our post race photos courtesy of Aiyan. I was runner #1104.

 

 

 

 

 

 

 

The Climax: A Tale of My First Marathon

First Part: I dropped my head and shoulders a little, almost bowing, touched my knees and offered a silent prayer - Please give me the strength to finish this marathon. Just a little more strength to do this. Please.

More Walk Breaks

After a little prayer for help, I summoned my last remaining strength to lift my legs up and start walking. My facial expression says everything about my condition right there at Guadalupe. My eyebrows almost met. My forehead wrinkled. My lips moved further apart from each other. My eyes were almost closing. I was worried, pained and limping.

Thankfully, with just the right amount of determination and pain tolerance, I was able to bend the right knee again. I was favoring it a little with the left leg assisting and carrying much of my body weight. Little by little, I started to ascend EDSA till I reached Pioneer Street.

The hydration station was in sight. For the first time in this marathon, I was not able to offer any smile to the guys managing the water and Gatorade supply. I was still able to say Thanks! to the man who gave me the disposable cups of water, and that was all I managed to do in appreciation of their support to us marathoners. Like a dying candle, I felt my strength was fast fading.

Time Check: 24.5 kilometers covered in 2:01 hours.
Body Check: Shoulders a bit tighter. Foot Happy, No signs of the Left foot injury. Left Knee Fine. Right Knee Aching Painfully.

[ It is interesting to note now that at my first 9 kilometers, healthy and happy, I was at 4:15 min/km pace. The next 15 kilometers, worried and limping, I was running/walking. I wonder how I would have performed if I my right knee was fine. Could I sustain the 4:15 pace? Or the 4:40 planned pace for the first 21 kilometers? I did slow down from the 9th onwards, knowing I was running faster than planned. What if I did not carry a problematic bag and my knees were perfectly fine? Well, let's just leave those questions open for now and proceed with this tale. ]

24.5 kilometers in 2 hours. Doing the Math and fully aware of my body's conditions, my hope was to finish this marathon under 4 hours. Whatever is left of my knees, I will have to use them for a tough and difficult finish. I have thrown away the 3:30 target time at this point. I was not healthy enough to accomplish my initial goals. A 4-hour finish is the more reasonable and feasible goal at this point of my marathon run. I was a little happy with that, I can still do walk breaks. I will finish this marathon as strong as I could and manage a sub-4. That's how I evaluated the situation. The plan is to contain the pain and manage a sub-4.

It is already 6:30am and the sun has awaken. So I'm doubling up on my hydration. If there was only water, I will take down two cups. If there was Gatorade, I will drink a cup of it (which by the way was given in generous proportions, around 75-85% of the cup!) and then drink another cup of water. The last thing I want to experience in this marathon is to be limping in pain and dying in thirst. I was properly hydrated all throughout the marathon (except maybe at Roxas, the last 3 kilometers of the marathon where only a Gatorade station was present and some non-runners were crowding it for free drinks..).

After all the calculations in my head, I started to slowly jog again on Pioneer street. We were shaded by the buildings and establishments going from Pioneer street to Shaw Boulevard to Meralco Avenue to Oranbo to Canley road. I distracted my mind from the pains by looking at the silent malls, hypermarkets, sports complex and high rises. There were very few people here to greet us unlike in Manila where most of the roads were in residential areas. Here in Mandaluyong going to Pasig and later Taguig, it was mostly commercialized establishments and highways. Only motor bikers shouting "Kaya nyo yan! (You can do it!)" were greeting the marathoners on the roads.

Police marshals and race personnels also give thumbs up signs and clapping their hands from time to time. That eases the pain a little bit and I was finally able to break away from my frowning face to flash a genuine smile of appreciation. It must have been hard for these race marshals and race organizers to wake up so early in the morning just to ensure the safety of us runners.

There were also bystanders in awe of what they were witnessing.. Marathoners bathing in sweat and running on highways so early in the morning wearing the same shirts and with huge numbers pinned on the center of their singlets. Questions ranging from "Walang mga babae? (No ladies?)" to "Hanggang saan kayo tatakbo (Till where will you be running to?)" were directed to us. It's very hard to talk on race pace and runners are not obliged to answer queries on the road from bystanders. But at the same time, it could also be an instrument to introduce these people to running. Besides, I am not running on race pace, I can barely jog with my aching knees. So I answered most of them politely.

Along the way, we were greeted by the cheering of a squad of police officers in uniform egging us to Go! Go! Go!. It really was inspiring and uplifting. Thank you so much Ma'ams and Sirs!

When I reached the end of Canley road going to C5, I thought I was about to cross the Kalayaan flyover to Makati. So I tried to speed up. It was false hope. I gained speed because I thought I will be reaching my pacer and support at Makati sooner than expected. When I was finished going down the flyover and found myself in a highway not in Makati with huge billboards and a much wider road, I was disappointed. It was not the Kalayaan flyover I was hoping it was. I am now in C5 road fully exposed against the sun's heat and worrying if I could still finish this race.

When I'm excited, the knee cooperates and is able to run like those training days. When I got worried and disappointed, the knee complains and threatens to quit. Walking now in C5 Road, I was alone and worried. I was overwhelmed by just how long this marathon distance is. I was hoping I was in Makati by now. Not here in this hot, far away place I am not familiar with. I took a lot of time on the hydration stations, what else will I do? I cannot run. The sun is up and firing with his unlimited morning heat. I am desperately looking for any form of comfort I could find.

People look at me and stare at my knees for a while. Look up at my face and wonder why this guy joined a marathon in this physical state. I could see their foreheads wrinkling a bit and wanting to raise that question. There was even a traffic enforcer shaking his head to show his mercy at my present conditions. I continued to walk. Someway, somehow, I will be able to run. I was just charging my legs and letting them recover. I will push my aching knee to its limit when it is time to speed up again. It was a humbling experience right there. I was just powerless, worried and aching under the heat of the sun.

Why did I keep going? What was there to prove with a bad knee? What is there in a marathon to disregard a knee injury and push through? My answers: I don't want to fail myself and talk about how I failed. I don't want to fail Nerissa and my family who came to support me. They inspired me to keep going. I don't want to tell Athan that I had to quit. I want to set an example to our running group that Yes! It can be done. And how do I know what it feels to run and finish a marathon if I quit now? How do I know what is there in a marathon that runners like me would want to conquer it? If I quit now, I would be very disappointed about myself. I can tolerate pain. I could not tolerate depression and a fallen pride.

There is still hope. I can still walk. And I know, deep down that I could still unleash my inner strength at the right time. I believed it would happen in a familiar territory. A place where I have trained hard and worked relentlessly to prepare for this marathon. I believed that when I reach Makati, I will have that strength again to finish strong. From C5 to The Fort to Kalayaan flyover, I will definitely see Makati. And that will be my final push to finish this marathon.

Time Check: 29 kilometers covered in 2:37 hours.
Body Check: Foot still Happy, No signs of the Left foot injury. Left Knee Fine. Right Knee Still Aching.

A Desert Run at The Fort

I reached the end of C5 and entered a familiar race venue, The Fort. Going down a very steep downhill in McKinley, a fellow marathoner in his mid-40s smiled to me and said "Di ako makapag-preno! (I can't hit the breaks!)." We were rolling down too fast. I had to stay behind and protect my right knee from further damage. If he cannot hit the breaks and control his pace, I had a different problem. I cannot step on the gas especially on this downward slope.

I just watched him enjoyed the ride as I tackled the downhill slowly. I now find myself running all alone again. For the most parts on this marathon, it's just me, my thoughts of my morale support crew headed by Nerissa, and my marathon dreams that were all pushing together for a successful finish. I may be running alone but I never felt lonely. I was in pain but I can manage to smile from time to time. I must have found my inner peace.

When I reached Market! Market! and then going into Kalayaan Avenue and nearing the Kalayaan flyover.. I felt like running in a desert. It was hot. There were less buildings to shield me from the sun's heat. I was running alone and there were nothing on the road but myself. I was moving my feet again and running comfortably at a 5:00 min/km pace. This was a lot faster from the walking and limping 8:00 pace from Guadalupe to C5.

The right knee was giving me problems when I stop or walk. When jogging or running, the pain subsides a little and is more manageable. Running on Kalayaan Avenue in The Fort, I aimed to cross the Kalayaan flyover in 23 minutes and reach Makati at exactly 3:00 hours. My goal is still to finish under 4 hours.

At the Kalayaan flyover, a foe I have conquered from Globe's Run For Home, I kept myself busy counting banner posts every 20 meters or so. One.. run steady uphills.. Two.. Three.. Four.. There were a lot of banner posts in there. Twenty one.. Twenty two.. Then a biker passed and said "Kayang Kaya mo yan!. (You can do it!)" He will go on to another runner about 50 meters ahead of me and said the same words with a thumbs up.

I lost count of the posts. When I caught up with another runner, he complained of muscle cramps. When I look at him he said "Konti na lang eh.. Inabutan pa ko cramps. (With just a little more to go.. I'm having cramps.)". I cannot say a word. At the last 10 kilometers of this marathon, every runner has his own set of battles and demons. The last 10 kilometers of the marathon are the longest and toughest kilometers, so they say from marathon articles and blogs I've read. I proceeded with my battle against Kalayaan flyover. In my mind, I won't let this flyover beat me ever!

Isn't it ironic for this flyover to be named Kalayaan (Freedom) when all it does is provide punishment and difficulties to runners? I could only refer to it as truly "Kalayaan" when I get through it.

Cramping, Limping and Exhausted.. with My Chocolates

When I saw Makati, at last, at the foot of the Kalayaan flyover, my right knee succumbed to fatigue, pain and overuse. I was walking on one-leg for the last three posts of the flyover up till the 33rd kilometer mark and another hydration station. The guys and girls at the station cheered for us and egged us to go on. Last few kilometers to go. I was not able to return a smile to thank them enough for lifting our spirits. I felt the worst pain on my right knee for the entire stretch of the marathon. A few meters after the 33rd kilometer mark, I decided to stop and attend to the pains.

I adjusted my knee support. And tried to stretch my hamstrings. Bad move. The leg cramped. My face turned so frowning ugly it almost appeared like I drank a full bottle of vinegar. Ha! 9 kilometers to go. It's been 2:57 hours of running. I had 3 minutes to stay still and summon my strengths for a final push.

Time Check: 33 kilometers covered in 2:57 hours.
Body Check: Foot still Happy, No signs of the Left foot injury. Left Knee Fine. Right Knee Very Painful Now.

As I wait for my Casio digital timer to strike 3:00, I reached for my belt bag and got some chocolates. Those little chocolates were a great morale boost. One hour more to score a sub-4. 9.195 kilometers to go. I have done my Math, 6:30 min/km pace from hereon to the Finish Line. OK, I smiled to myself and continued to feast on my chocolates. I was happy. I was at peace. I was also in great pain.

A Marathon Dream Revived

It wasn't even 3:00 yet when I started to move again. I had a different glow on my face.. This is gonna be a run to remember I thought. The final push.

While I was near the sidewalks of Makati just after the Kalayaan flyover eating my chocolates, Sir Junrox (Tiger Boy) and Alfred (El Kyoshi) passed me by. These guys are consistent sub-4 marathoners so they inspired me to make my final push and do my own sub-4.

I had trouble starting my knees to run as I still feel the pain on the right knee. This is what I get from stopping I thought. From hereon, I must never stop again else I will find myself unable to stand and walk again. Keep the legs moving as to numb the right knee of the pain. Stop for a while and that knee will just relay the message of pain to my brain over and over. My take was to keep going. Fatigue is so much more tolerable than the inability to walk and suffering from extreme knee pains. 9 kilometers, 1 hour, non-stop, I must keep going.

While jogging my way to start my last 9 kilometers, a fellow marathoner offered his Cloud 9 chocolates. I smiled and signaled a No Thanks! with my right hand. Another runner talks about how he's so hungry and was looking for a fast food restaurant - Jollibee or McDo. By the time I reached Paseo De Roxas in Makati, I was at a faster running pace already. Thank God!

At Makati Avenue, my eyes say it all.. When will this run end?
Photo Courtesy of Gerard (The New Adventures of Dimsum And Siomai)

Why a marching band of 20-35 people sitting on plastic chairs along Makati did not play their drums, flutes, saxophones, tambourines and whatever have they when I passed in front of them was a let down. They would have uplifted my spirit to another level. I'd love to raise my hands together and shout "Come On! Play your Instruments. Let's do this!" I would only be wasting my depleted energy, so I just passed them by hoping I get to hear them somehow. Maybe next year. :(

The sugar in those chocolates made me run for water. I had nothing left in my hydration belt so I run faster to the next hydration station or to Athan, whichever comes first. See! Chocolate works. Hehehe.

At Makati Ave, I knew I got my Final Wind that should be able to carry me to the Finish Line. This is Makati Area. At Velazquez Park, just a few meters away, I have trained so hard for 7 weeks to prepare for this marathon. This is where I had my intervals, tempos and easy recovery runs. This is where me and my colleagues train. This is where my dreams are built and put into weeks and weeks of constant practice. Those sweat and hard work flashed back in my memories and with that, I got revived and renewed. I would have loved to catch up with Sir Junrox and Alfred but I had to conserve my energy. I did not want to sprint and lose steam. At my own pace, about 200 meters behind them, I continued with my own battle.

A Friend in Need, My much Needed Support

At Ayala Avenue, I was getting a little more comfortable with the 6:00 - 6:30 min/km pace. Reaching the Mercury Drug Store just after Ayala Ave, Athan was warming up and I was so happy to finally see him at this final stretches of the marathon route.

He gave me a bottle of 100Plus sports drink and offered the ice-cold water in his hydration belt. I took the 100Plus drink and passed on the water. Then he offered more help by getting my hydration belt. I gave the belt to him and continued the run. He asked me if I were comfortable at the pace we're running which was moderately fast. I said yes, I can still do this. Along the way, we talked about how I was struggling with my knees, how long he was waiting for me to arrive, and more.

With the hydration belt finally off me, the refreshments and the little friendly talk, I felt rejuvenated and ready to reach the Finish Line. The ice-cold water he had was a huge relief against the raging heat of the sun. It was already 8am. He kept on telling me that "Malapit na lang yan! (The Finish Line is near! / Just a little bit more)." From Pasong Tamo to Sergio Osmena Highway to Taft Avenue, he paced with me and kept me going. I could never thank him enough for his efforts that day.

I told him I cannot stop running. If I do, I would not be able to run again. When we reached the water station somewhere in Leveriza, I got a cup of water and doused it on top of my head without stopping my legs from moving. True enough, the right knee did not hurt as much.

When we reached Harrison Street, he told me to go ahead and that he will just follow me to the Finish Line. He was not able to keep up. I knew he had difficulties carrying two bottles of 100Plus and our hydration belts and still pacing me along the way. We parted and I continued to race.

I was now at Roxas Boulevard, some 4 kilometers away from the Finish Line. I was all smiles at this point of the marathon. After hurting my right knee at the 16th kilometer of this race and battling the pains for the last 22 kilometers, who wouldn't be happy to have reach this far?

The Tiger Near the Finish Line

At Roxas Blvd., I longed to see Nerissa and my parents once again. This time, at the Finish Line. All happy thoughts now. Little did I know, that those 4 remaining kilometers would be the longest 4 kilometers I would have ever ran.

I was able to catch up with Sir Junrox. I clapped behind him and shouted with all my might to cheer him on "Kaya mo yan Sir Junrox! (You can do it Sir Junrox)." He told me to go ahead and he was not too sure if he could finish the marathon. He was having leg cramps.

I pushed on. I was having calculations on my head and I knew I would beat 4:00 hours if I could just hang on. In Athan's words "Malapit na lang yan! (The Finish Line is near! / Just a little bit more)." So I kept on running.

And kept on running.

And kept on running.

I wonder when this would end though. I am getting tired. And the finish line is nowhere in sight. Water! I need water!

Then Sir Junrox told me from behind that a sub-4 would still be manageable. He told me to go for it. He inspired and motivated me to take that sub-4, but what really inspired me was that this gentleman was having leg cramps and he was still pushing that hard to win his own battle! I kept on running.

And kept on running.

A Gatorade station! Yes! I was all too thirsty. It was just a narrow table and non-runners were crowding it for free drinks. I had to run around them to finally see an open space to get my Gatorade cup. I knew these people were not runners. If they were, they could have looked from behind and gave way to the people who need it most. The runners who have been running for hours! They could have at least give way and get their free cups after we have gotten ours.

There was a little less than a kilometer more as I passed by the 1Km Post at the corner of Pedro Gil street.

I had no time to stop and complain. If I did, I would not be able to run anymore with my aching right knee. As I drank the full cup of Gatorade, Sir Junrox was now running side by side with me. I was thinking of letting him reach the Finish Line first out of respect.

He wanted me to push stronger, reminding me that it's just a few meters more left and that I could do it. With all my remaining strength, I did push and speed up. I kept on running.

And kept on running.

Finally, The Finish Line

The long run with the Finish Line still out of sight was really frustrating me and taking away a lot of what is left of my remaining strength. I kept on asking when will this run end? Looking at my Casio, it is fast approaching the 4:00 mark. I just kept on running.

When I finally reached the Starting Line, there was only the left turn around to Quirino Grand Stand that stood behind me and my marathon dream. That feeling was indescribable. I thought I was flying and floating on clouds of joy. I was very excited.

When I finally saw the Timex Digital watch at 3:55:++, I was ecstatic. Just a few steps more to accomplish the sub-4. I did not want it to go to 3:56 so I sprinted with all I have left. 3:55:36! Fantastic finish. I did it. Wuhooooo!!!

Reached the Finish Line in 3:55:36 hours. What a difficult run.

I struggled to stand straight when my barcode number was being peeled off my bib. I was swaying like a drank man. Where was the medal? Anyone? That was the hardest run of my life so far. Someone give me my well deserved marathon medal. Anyone?

Nope. No medals for now Jayson. I was given a black bag though. Maybe next time. What? I will do this again next time? Uulit pa ba?

I cannot Stand Up now. Just dropped down in fatigue. No medals. No loot bags. Just this black bag.

Attending to the Injuries and The Celebration

With all the trouble I brought to my right knee, I asked my father to massage it and my mother inisted for it to be iced and attended to by the Marathon Medical Staff. I struggled to walk up to Chowking for our marathon breakfast celebration. I had to cling on Nerissa's shoulder for support.

Athan, Nerissa, Cyrine and my parents could all attest to how I struggled to walk or stand after the marathon run. As for me it was more of feeling the successful marathon journey than feeling all the body pains. I was still floating in my own clouds of joy.

Removed the Knee Support and compressed the knee with ICE.

Yes! Yes! Yes! We did it!

In Summary

Race Segment	Time of Arrival	Time to Cover	Average Pace	Problems
First 9.2 Km	5:09 am	0:39 hours	4:15 min/km	Belt Bag A Little Loose
Next 15.3 Km	6:31 am	1:22 hours	5:22 min/km	Walk Break: Belt Bag Mess Walk Break: Extreme Right Knee Pains
Next 4.5 Km	7:07 am	0:36 hours	8:00 min/km	Multiple Walk Breaks: Extreme Right Knee Pains
Next 4 Km	7:27 am	0:20 hours	5:00 min/km	Right Knee Pains Sun's Heat
Last 9.195 Km	8:25 am	0:58 hours	6:18 min/km	Fatigue 3 Minute Rest: Right Knee Pains Sun's Heat

Based on the above table, I can see a lot of improvement points for my next marathon. Until then. ;)