TULOY PO KAYO sa aking munting kastilyo.... WELCOME TO KASTILYONG LAPIS ....

Sep 13, 2009

Pandesal Runner Adventures

I am Pandesal Runner and welcome to my world of running.

Here we talk about running and everything else related to it. In summary, you should find these subtopics here.

Sit back. Relax. Have a good read. Your entertainment, interest and additional running information is my utmost concern. Let me be your lab rat. This is my running journal. All my running data and experiences should be well recorded here to help myself improve. Hopefully you could also learn from my mistakes and successes. Let's keep running.

Oops. Before we get going. I would very much like for you to read this one. It tells a tale about my running and my life. I wrote it when I was in Singapore, running from the office to the hotel where we stayed. Running can be an expression of one's life. And in so many ways, running has been my peace of mind.

Have fun. Be competitive. Progressive Running Ability. Enjoyable workouts. Lose weight and then maintain desired and appropriate weight. Be physically fit and healthy.

Specific Running Goals:
August 2009: 3 Goals and a Ronin, 150+ pounds
September 2009: Rota Half Marathon, 147 pounds
October 2009: 5Km PR @ Race for LIFE, 142 pounds
November 2009: Marathon Challenge, 140 pounds

Running Workouts:

Marathon Training:
Why Pandesal Runner:
It all started from an idea to have a more meaningful and productive Sunday long run.
Running Routes:
  • Interval Run Route (Makati) - Train for Speed, Increase your max VO2. 400m Route Here. 1 Loop Fast Pace, 1 Loop Jogging. Try to run as fast as you can for 1 loop then jog the next loop to recover. Repeat.
  • Tempo Run Route (Makati) - Train for Speed and Endurance. Simulate Race Pace. 1Km Route Here. We call this route the Infinity Loop (Mathematics Infinity Symbol). Try 1-2 loops warm up pace. Run multiple loops on race pace. Lastly, run 1-2 loops cool down.
  • Long Run Route (Cavite) - Run long and easy to develop endurance. The First Pandesal Route Here. The Half-Marathon Pandesal Training Route Here. The Full Marathon Pandesal Route Here. For a Half Marathon, I will run the First Pandesal Route + Silang Oval. For the Full Marathon, I will run the the First Pandesal Route + Silang Oval + Emilio Aguinaldo HiWay to Tagaytay City.
  • Easy Runs - Anywhere. Run easy like on jogging pace just to maintain your running condition.
My Running Data:
Kilometers Raced:

Kilometers Ran:

Weekly Mileage Graph: Weight Loss:

My Training Schedule:
My Upcoming Races:
Aug 15 - Run to Read. The Fort. 5K
Aug 22 - Tiktakbo. UP Diliman. 6K
Sept 11 - Fort Striders Run.The Fort. 10K

Race Results:

2008 Races Joined:
November 22  - Race for Life 10K : 56:00

2009 Races Joined:
July 05 - Milo 10K : 56:16
August 09 - Hataw 10K : 51:19

2010 Races Joined:
Feb 21 - Century SuperBods 5K : 27:04 (Chip Time: 26:55) (Rank: 20th Men's & Overall)
Feb 27 - PWU Centena Run 5K : 19:25 (Rank: 6th Men's, 8th Overall)
Mar 13 - Pocari Sweat 10K : 43:58 (Rank: 6th Men's & Overall)
Mar 21 - Globe 10K : 43:54 (Chip Time: 43:49) (Rank: 3rd Men's, 5th Overall)
Mar 21 - Earth Run 16K : 1:08:13 (Rank: 8th Men's, 9th Overall)
April 25 - Highlands-Mizuno 5K : 17:32 (Rank: 3rd Men's & Overall)
July 04 - Milo Eliminations 42.195K : 5:22:25 (Rank: 533rd Overall)

Running Personal Records:
5Km PR - 0:19:25 @ 2010 PWU Centena Run
10Km PR - 0:43:49 @ 2010 Globe Run for Home
10Mile PR - 1:08:13 @ 2010 Earth Run
18Km PR - 1:24:14 @ 2009 Rota Run
21Km PR - Soon!
Marathon PR - 3:55:36 @ 2009 PIM

Running Tips:

From Runner's World: General Training Tips

Here are some basic training principles you should follow:
  • Pick a training goal four months in the future...or less.
  • Run three to five times a week.
  • Do most of your training at a relaxed, conversational pace.
  • Pick up your pace once or twice a week.
  • Increase your weekly mileage by no more than 10 percent per week.
  • Don't run when your legs hurt.
  • Pay attention to your nutrition and hydration needs.

Weekly Distances

Miles run per week is the basic gauge that all runners use to assess their training. It's also a very accurate, though indirect, measure of your calories burned through running. When you're training for a specific race, your miles per week should increase gradually by about 10 percent per week up to your highest, comfortable mileage. It's also a good idea to take a "recovery" week every third or fourth week. During this week, you might decrease your weekly mileage by 25 to 40 percent over the previous week.

Monthly Distances

Your monthly mileage totals give you the simplest "at a glance" view of your running year. You'll see the periods when you were training harder for a specific race, and also the periods when you eased back for various reasons. In general, your "peaks" of increasing mileage should last no longer than 4 months. It's very difficult to maintain your focus, motivation, and peak fitness for more than 4 months at a time.


Your cross-training--walking, swimming, cycling, rowing, elliptical trainer, strength training--allows you to gain an additional fitness advantage without stressing your legs and feet with more miles. Many coaches and runners have found that they achieve the best results, with the fewest leg injuries, when they alternate running and cross-training days. Pick cross-training activities that you enjoy; that way you're more likely to do them regularly.

Workout Types

You can classify each of your runs as one of the following workout types:
  • Easy
  • Long
  • Hill
  • Race
  • Tempo (your 10K race pace, plus 10-20 seconds per mile)
  • Interval (your 5K race pace, minus 5-15 seconds per mile)
  • Fartlek (means “speed play” in Swedish, a workout in which the runner varies speed significantly within the run)
In addition to tracking their total miles per week, serious runners and coaches keep track of certain subtotals. For example, studies have shown that even Olympic runners do 75 percent of their weekly training at an Easy, relaxed pace. You should make sure you're not exceeding this amount. Similarly, you should aim for about 10 to 15 percent of total miles at Tempo Pace, and about 5 percent at Interval Pace. Your Long runs should account for 25 to 40 percent of your weekly miles, with the lower percent for runners who are running high weekly mileage.


Hilly courses are significantly more difficult than flat courses. This can be good to build your strength and speed. But you want to run hilly courses only once or twice a week. More than that, and you increase your risk of injury.


As you get in better shape, your average pace for various workouts should gradually improve. However, you shouldn't achieve this improvement by forcing yourself to run faster; that will only lead to "burnout." The faster paces should come naturally as you get fitter.

Shoe Mileage

Running and biomechanics experts all agree that you should replace your shoes every 400 to 500 miles. If you wear them beyond this point, you face a much higher injury risk.


In addition to all the ways that your weight affects your health--like blood pressure, diabetes, heart disease risks--it also affects your running. As a general rule, you will run 2 seconds faster per mile per pound that you lose. This doesn't mean that you should starve yourself. It means that you should eat well, and maintain a trim running weight.

Heart Rate

You can use your heart rate to measure the intensity of your workouts--see Easy runs, Tempo runs, and Intervals, above. In general, you will do your Easy and Long runs at about 70 percent of your maximum heart rate. You will do Tempo runs at about 88 percent of your maximum heart rate. And you will do Interval runs at about 98-100 percent of your maximum heart rate. (To approximate your maximum heart rate, use the formula Max HR = 208 – (your age times 0.7).

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