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:
- Forefoot running
- Endurance training (long runs, half marathon, marathon)
- Speed Training (10x400m intervals, tempo runs)
What could be improved:
- Running Form
- Improved Training Methods
- Proper Training Schedule (Length and Types of Runs)
- New and Appropriate Training Equipments
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
- Arms swing across the body.
- Back foot swing isn't as high for natural propulsion.
- I tend to stride longer hoping to cover longer distances as much as possible with each step.
- Learn how to sprint for 100+ meters. (Beat 15.0 seconds in 100m)
- Proper sidewards arm swing. Not across the body. (Partly tested on Fit N Right run)
- Pull the back foot higher and closer to my hips. (To do)
- Shorter strides so as not to lose speed. Quicker and shorter stride is the key.
- Carry the sprinting speed to 400m intervals. (Beat 1:00 minute in 400m)
- Carry the intervals speed to Tempo runs. (20-minute 5K)
- Carry the Tempo speed to actual races. (40-minute 10K)
- 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.
- 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
- Dumbbells to strengthen the leg muscles.
- Weights to train the ankles for extra strength.
- Adidas Boost - my new training shoes to complement my Mizuno Wave Ronin Racing shoes
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.