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Jan 26, 2010

Dissecting Joshua Clottey

Hey Guys.. I've been watching Joshua Clottey fights over the weekend. I am so thrilled about his style and I believe Pacquiao-Clottey would be an exciting fight. Clottey loves to go toe-to-toe but is a very good counter puncher with a great defense. Josh Clottey has two primary offensive weapons -- the left hook and the right straight. He is a patient stalker waiting to unload on his opponent. He caught Zab Judah, Diego Corrales and Antonio Margarito with his perfectly timed and loaded left hooks. He used his right straight more against Miguel Cotto and Diego Corrales.

Clottey is a veteran and could be dirty at times. Miguel Cotto and Zab Judah were badly cut against Clottey. His fight against Margarito shows he intentionally wanted to butt Margarito on the head more than once!


Some background

So Pacquiao will fight again in March 14, just before his political campaigns in Saranggani kick off. Oops, Sorry about pissing you off about his political aspirations. I will now present to you his antagonist on the 14th, Joshua “The Grandmaster” Clottey.

Now I don’t know who came up with the Grandmaster idea.. I like “The Thing” better. In reference to his solid built and chiseled body. He weighs 147 pounds on weigh ins and then tips the scale at 160 pounds and above at fight night. The dude is freaking scary if you ask me.  

Clottey is a former welterweight champion. He is a legitimate 147-pounder. And in case you have heard of the The Ring Magazine rankings, Clottey is ranked 5th in the welterweight division. Pacquiao, Mosley, Mayweather and Cotto hold the top four positions in that order. And in case you really are a good student of  this combat sports, you will notice that the top three welterweights are also the top three best pound-for-pound fighters in the world – Pacquiao, Mayweather and Mosley.

So Clottey’s 5th place in the ranking is nothing to scoff at. Who he fought, you’ll ask? It’s a surprisingly long list of talented and tested fighters – Carlos Baldomir, Diego Corrales, Zab Judah, Antonio Margarito and Miguel Cotto.  His fight record, you ask? 35 wins and 3 losses, with 20 of those wins by knock out.

How will he do against Manny Pacquiao? Let’s check him out.


Josh Clottey against Zab Judah



They fought for the welterweight championship of the world. In Zab Judah, I see a lot of Manny Pacquiao qualities. He is the smaller guy and only weighed in at 143 pounds in this fight (Manny’s last fight, he weighed 144). Judah then weighed around 147 on fight night (Manny, 148), giving up a whopping 13 pound difference against Clottey who weighed in at exactly 160 at fight time.

Like Pacquiao, Judah is a southpaw. Like Pacquiao, Judah is a speed merchant too. Like Pacquiao, Judah uses lots of different angles to unload his attack. Unlike Pacquiao though, he does not carry a lot of pop in his punches. He is more of a boxer. Pacquiao is a boxer-puncher. The similarities are limited.

Watching the Clottey-Judah fight, I saw a lot of strengths from Joshua Clottey. His favorite weapons are the left hook and the right straight. His defense is solid – a tucked-elbows turtle-like high guard. He patiently stalks his opponent while on this great defensive stance waiting to counter. Or lead when his opponent appears reluctant to attack his defense. His power also rocked Judah. His offensive attack appears to be well balanced on both to the body and to the head.

While Zab Judah boxed pretty well to negate Clottey’s strengths, he just succumbed to Clottey’s more powerful and highly accurate punches. Zab never really hurt Clottey. And while Zab employed his boxing – mostly circling away from Clottey’s straight right hand, Clottey just bulldozed his way into Zab Judah. Clottey had no respect for Judah’s punches. In the end, Judah succumbed to Joshua Clottey in the 9th round when Zab was badly cut. The referee ruled it a headbutt. The replay showed a wicked uppercut landing right between Zab’s gloves.

While Clottey was impressive against Zab Judah, he also showed he was a nasty dirty fighter. 
How come, you ask?

Conventional boxing stance says you put your hands up to defend your head against head punches. Your body is a little open when your hands are up. No big problem really, you just push your elbow downwards to protect your ribs and abdomen when you see your opponent trying to attack your body.

OK. Clottey, being a nasty dirty veteran of the sport used this natural defense to trick Zab Judah. He ducked into Judah’s right side seemingly wanting to throw a left hook to Judah’s right side of the body. Judah reacted naturally by lowering his elbow to protect his body. See the picture below. But then Clottey used his skull to attack the now open head of Zab Judah. Punk-ass dirty, but smart!






Against Cotto:



Clottey’s latest ring encounter was against a recent Pacquiao victim, Miguel Cotto. In this fight Clottey showed he can compete against the elite of the sports. This WBO welterweight championship fight ended in a very close decision victory for Miguel Cotto.

This fight also showed fundamental flaws of Joshua Clottey. One, Clottey does not seem to have enough passion, heart and stamina to go for the WIN on the final few rounds of a very important fight. He just let Cotto take the last two rounds and gave away the fight by not fighting for it. He might have a very good defense but defense alone don’t win fights. You’ve got to throw punches!
Two, Clottey is wide open when he unloads for his counter shots. When he punches with his right, his left hand moves away from protecting his chin. When he punches with the left, the right is nowhere near where it should be to protect his head.

Cotto threw a jab, and down Clottey goes in the very first round. Clottey was caught off-balanced, but he was also caught unprotected.

 

Against Corrales
 
One of Clottey’s best performances was against the former lightweight and junior welterweight champion, Diego Corrales.  This is one heck of a toe-to-toe battle. An all out war that can be fought inside a phone booth. Clottey unloaded lots of his devastating left hooks and right straights combined with short uppercuts to outclass the lighter man. Corrales never had a chance against Clottey and he never belonged in that ring. He was outclassed.

Corrales was not a welterweight. He was also way past his prime on this fight. But we could also learn from this fight, that Pacquiao (not really a true blue welterweight) could not just stand in front and go toe-to-toe against the African ring monster. Corrales was a devastating puncher at the lower weights, not against a stronger and outstanding welterweight in Joshua Clottey.

 

Against Margarito
 


Now this was true test for Joshua Clottey’s place in the elite level. He challenged Margarito for the welterweight championship of the world.

Margarito is a tall puncher. Like Joshua Clottey, Margarito loves to trade toe-to-toe. In the early rounds, Clottey rocked Margarito with his solid left hooks. Just when Margarito will try to launch his attack against Clottey, Clottey will lead with powerful left hooks to Margarito’s head.
In the middle rounds until the end of the fight though, Margarito used his greater punch output and superior ring activity to defeat Joshua Clottey. It was said that Clottey hurt his left hand in the early rounds and only fought to survive the rest of the fight.

We again take what we could learn from this Margarito-Clottey fight. That just like the Cotto fight, better punch volume and more activity could be used to defeat Joshua Clottey.


In Summary

So how would Clottey do against Manny Pacquiao?

Winning Points:
  1. Try to pressure and overpower his smaller opponent like Clottey did to Zab Judah and Diego Corrales. 
  2. Use his powerful set of offense (left hook and right straights) to counter Manny Pacquiao’s attack. When Pacquiao circles to Clottey’s left away from Clottey’s right hand, Clottey should use his left hook to catch Pacquiao. Clottey should also setup his right straight to catch Pacquiao on the outside or when Pacquiao attempts to attack. 
  3. Head butt Pacquiao. The last time Pacquiao was badly cut, he lost to Erik Morales. It might not be pretty, but a win is a win. 
  4. Tight defense. Against a whirlwind fighter like Manny Pacquiao who punches with everything he’s got and with all the possible angles, Clottey will need his great defense to have a decent chance of countering Pacquiao’s wide range of offensive arsenal.
Losing Points:
  1. He is too strong when his opponent stands with him and engage him in a toe-to-toe battle. Manny must use angles to set up his offense without being lured in fierce exchange against a much bigger man. 
  2. He prides himself with his tight high guard defense. He has a lot of trust in this defense that he could just stay in the corner and defend like he did against Cotto. Pacquiao must take advantage and beat Clottey through a greater punch activity. Just throw at him and let him stay defensive most of the time. 
  3. He becomes impatient against the always moving Zab Judah. He leads wide and wild trying to catch Judah. Manny has become an excellent counter puncher when his prey attacks him recklessly on the inside. Juan Manuel Marquez was dropped with a short left hook. Hatton was hopelessly lying on the center of the ring when Manny caught him with a wicked left hook. 
  4. He opens himself for counter punches when he himself counters. His hands drop when punching. 
  5. He tires late in the fight and he finds ways to lose his battles against elite competition. He did not battle through an injured left hand against Margarito. He gave Miguel Cotto the last few rounds of their fight to lose the welterweight championship.
I see a very competitive fight in the early rounds. Clottey has got a tremendous defense and a big physical frame that Manny needs to solve and overcome. In the middle rounds and coming into the 10th and 11th rounds though, I see Manny cracking Clottey’s defense and landing his power shots with greater accuracy. The damage will accumulate and the referee will see enough to stop the fight. Manny by late round stoppage. It’ll be good while it lasts.

Jan 23, 2010

Viloria Lost his IBF Title, Nietes Wins

Hey Pinoy boxing fans, here's a recap of the major fights in Cuneta Astrodome today.

Jimrex Jaca made a successful comeback by knocking out his Indonesian opponent in 5 rounds. Prior to this fight, Jaca has not won in his last five fights having lost the last two by sorry knock outs. Jimrex also lost his major fight against Pacquiao nemesis Juan Manuel Marquez in 2006.

Donnie "Ahas" Nietes, won a tenth round technical knock out (TKO) against Mexican Jesus Silvestre. Donnie was comfortably ahead when the fight was stopped in the tenth and final round when the Mexican was taking too much time to bring back his mouth piece on.

Here is my round-by-round flurries of the fight.

Round 1.
Both moving pretty well. Feeling out round.
Nietes lands with rocking right hands.
Silvestre goes down!!
Silvestre is wobbly, again! Nietes is showing so much power against his challenger.
Round 2.
Great defense and boxing coming from Donnie. Uppercuts by Nietes are landing.
Jesus missing wildly now.
Donnie did not dominate as much as he did the first round. But still did enough to take the round.
Round 3.
Donnie sneaks in right uppercuts.
Jesus missing wildly still. He's trying though.
Donnie seems to be resting from all the power shots he has unloaded on the previous rounds.
Donnie just boxing and countering the young challenger.
Round 4.
Terrific boxing from Nietes. He does not allow Jesus Silvestre to hurt him with those wild and wide shots.
Donnie lands the counter right again. Jesus is only hitting the blocking arms of Nietes.
And they clinch on the inside.
Nietes' WBO Title is not at stake. Sorry for that mistake.
Round 5.
Jesus becoming more and more aggressive now. Nietes responds with his combinations.
Clash of heads. Nothing serious.
Good body shot by Nietes. Left hook by Nietes.
Nietes is more effective coming from the outside. On the inside, Jesus seems to disrupt Nietes' rhythm.
Round 6.
Jesus is a protege of Erik Morales. Maybe he should do a-la Morales and engage Donnie more on a brawl. Donnie is just the superior boxer.
I like the conditioning of Silvestre. He is still pretty much aggressive. It's just that Donnie boxes and defends pretty well. Jesus should try and take Donnie away from his comfort zone. Make it more of a brawl.
Round 7.
Nietes leading comfortably on my view. He is one patient boxer-puncher. I still haven't seen Jesus connect with a solid shot against Nietes.
Jesus lands a right. He's unloading now. There's the urgency from Jesus. Action heats up.
Sneaking left by Nietes. Jesus responds with a right. Nietes lands another right.
Referee temporarily stops the fight to check Nietes's cut on the eye.
Good round for Silvestre.
Round 8.
I have Nietes leading 5 rounds to 2. And a knockdown in Round 1 to boot. Silvestre needs to knock down Nietes and win the last 3 remaining rounds now.
Wide right from Jesus. Silvestre's missing but Donnie isn't hurting him as much as he did in the early rounds.
Referee instructs Jesus to keep his punches up. Close uneventful round.
Round 9.
Jesus clobbering Donnie on the inside. Donnie needs to box more and keep it on the outside.
Uppercuts land for Nietes. Nothing significant from Jesus. He's having difficulties against Donnie from the outside.
Nietes lands a right straight. He should be way ahead on points now.

10th and Final Round.
Jesus needs a knock out. Nietes just needs to stay standing for the next three minutes and this is on the bag.
Silvestre just trying but Donnie's defense and boxing is just too much for this young guy.
Silvestre was disqualified for taking a long long time to put his mouth piece on. He's gonna lose on points any way.
Nietes wins by TKO.


Meanwhile, Brian "The Hawaiian Punch" Viloria succumbed to his challenger's onslaught and lost his IBF light flyweight title. Carlos Tamara of Colombia kept on pressuring Brian Viloria until the referee has seen enough and stopped the contest on the twelfth and final round of the IBF championship bout.

Here is how I saw the fight unfold.

Round 1.
Viloria (29) meets Tamara (26) of Colombia.
Viloria has his hands low, not defending the head.
Tamara has his hands up but farther away from his head.
Nice different boxing pose. :D
Good jabs from Viloria. Good body shot. Not much action on this feeling out round.
Round 2.
Viloria unloading with his right but not hitting the target. Tamara moving well away from Viloria's power shots.
Wicked right uppercut from Viloria. This little champion packs some serious power!
Nice busy jabs from Tamara, he's keeping Viloria away with those jabs.
Left hooks from Viloria connects.
Round 3.
Close fight. Tamara connects with a right straight. Busy jabbing from Tamara keeps Viloria away from the outside.
Viloria missed with a power right hand. Viloria unloads but was not able to land anything significant.
Tamara boxing pretty good in this round. Viloria will have a tough time defending his title that's for sure.
Round 4.
Viloria getting busy now. They're trading!! Bad move from Tamara to engage toe-to-toe.
Viloria hurts Tamara to the body. Great body shot. Tamra needs to box away from the powerful Viloria.
And Viloria just unloading his power shots inside. Tamara connects on the inside with uppercuts. But Viloria is the more powerful puncher.
Good inside fighting. RIght hand from Viloria rocks Tamara. Great round for Brian Viloria.
Round 5.
Replay shows Viloria's wicked power shots from the previous round. The momentum is on his side now, Will he capitalize?
Tamara back to jabbing. That should be his approach to this fight. He can't get carried away and trade.
Viloria connects with a right hand. And a left hook inside. The difference in power is massive in Viloria's favor. Tamara needs to box intelligently.
Right hand from Tamara ends the round.
Round 6.
Right hand from Brian. And a left hook. Tamara's chasing Brian, You have to ask.. Is this the right thing to do against a puncher?
They trade inside. Left jab from Viloria hurts Tamara!! But Tamara can't seem to hurt the Champion. Another jab from Brian snaps Tamara's head back.
Body shots from Brian. Tamara's on the ropes now. Brian unloads. Good round for Viloria.
Round 7.
Viloria is on the groove now. Tamara's fighting the wrong fight! He should be boxing from the outside, but what will he do now? He shifted from boxing to brawling only to lose the last few rounds. Now Tamara needs to be more aggressive to even the score. Just a tactical blunder.
Viloria rocks Tamara again with a right hand and a left hook. He is winning rounds after rounds now.
Round 8.
Viloria boxing effectively. Countered Tamara with a hook and a straight.
Tamara's wobbly. He's in the corner now. Viloria unloads. Tamara's getting battered!
Not much sting from Tamara's punches. Viloria's very effective with his counter shots.
Tamara connects with a lead right. Viloria takes this round AGAIN.
Round 9.
Tamara throwing his all. He is not hurting Viloria but he's trying.
Viloria patiently boxing and countering on the inside. Tamara looks very tired, he is not moving and bouncing as he was on the first 3 rounds.
Viloria connects with another counter hook. Tamara lands a right and another one. But he is not hurting Viloria. Tamara can take this round through better activity and punch output.
Round 10.
I have Viloria leading 6 rounds to 3. Tamara needs to win all the remaining rounds to escape with a Draw. He needs to take out Viloria to win the WBC Title.
Good counter punches from Viloria. Tamara still very aggressive though. Tamara connects with a flurry of punches. Viloria's tagged again before the end of the round.
Tamara still has a chance.
Round 11.
We're on the championship rounds. Tamara's unloading. Viloria's in trouble. Viloria's getting caught by Tamara's clobbering right hands. Viloria looks wobbly against the ropes.
Viloria looks hurt and tired. Tamara hurts him again with a right hand. Viloria's in trouble.
Viloria connects with a counter right hand. And another one. He's moving away from Tamara. What a change of momentum.
Another big round for the challenger!
12th and Final Round.
Will Viloria Show the Heart of A Champion?

Tamara unloads, Viloria circles away. Tamara connects with the basic jab-straight-hook combo.
Viloria got tagged again with a right hand. They exchanged power shots. Viloria is down. Twice. But referee ruled it a slip.
Viloria looking very shaky. And the referee stops the fight. Tamara wins it by Knock Out!
What a fight from Tamara. Viloria lost his IBF title.

Wow! What a gutsy performance from Colombia's Tamara. When it appeared that Viloria has the upper hand in power punches, he just kept on coming forward.

And in the end, Tamara's all-out aggression paid huge dividends. What a gutsy performance from the challenger.

And what a sorry loss for Viloria. He just did not have enough in the tank to hold on in the championship rounds. And he did not have the heart and the hunger of his challenger.

Jan 20, 2010

Pacquiao-Clottey Video Preview



Clottey reminds me of "The Thing" from the Fantastic Four. He is one solidly built fighter. Will Pacquiao be able to neutralize this force from Ghana, Africa?



While Pacquiao portrayed some fictional superhuman characters on movies and TV screens.. His battles atop the ring is what really makes him our national superhero..





And in Joshua Clottey.. Pacquiao, the heroic fighter from the Philippines.. once again will be back in a real-life, no nonsense action thriller. Here's another chapter of Pacman's unebelievable fistic saga.. Pacquiao-Clottey in March 14, 2010 folks. 







Pacquiao-Clottey Recent Fights:




Top Rank's Official Teaser Video




Pacquiao-Clottey Press Conference @ Dallas Stadium


Jan 19, 2010

Long Runs: Sweeter Each Time

Season 2: The Road To Boston

Chapter 2. Road Work


2.3 Long Runs : They Just Got Sweeter Each Time

When we don't have to work so hard to get what we already have, we tend to take them for granted. And wished we never did once they start to be taken away from us.

I used to run 27 kilometers nonstop with my Sunday long runs last year. It felt easy. Mostly, those long runs were just a matter of finish times. I almost knew the marathon was ripe for the taking. And the taking won't be that hard either. I developed over confidence and little by little, neglected to take care of my running body --- to learn when to slow down, recover, and then gradually increase mileage.

The third Sunday of this year was also my third Sunday long run. It's going to be my regular Sunday. I hope. See the difference right there? There isn't too much air of confidence any more. It is now more of a hope. To endure. To finish without pains. I guess it all started on my marathon debut...

Marathon Debut: 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.
The uncertainties made me worked harder. And plan better. And most of all, I am learning to just enjoy each step of the way. Just all too grateful that little by little, I'm starting to recover and feel so good about running again. What I had was not taken completely out of reach. To have them back, I have to work harder and I have to "want" it. And wanting it is going to be my regular Sunday. I hope. Thankfully, for three Sundays in a row, wanting it has been my regular mindset.

What was not regular was the humidity and the cooler morning breeze. The sun will be rising late as dark clouds covered the skies of dawn. Freezing or not, I would still be out there running. I don't want a miss a Sunday long run. It was the only day of the week when I get to go out and check my local community on foot. I get to run on the street of my local barrio, check the not-so-busy highways of my hometown, avoid the wandering neighborhood dogs in fear of a calf bite, get to hear the very first engine starts of passenger motorcycles, pass by the soon-to-be-busy Silang Market, share parts of the road with cyclists climbing their way to Tagaytay City, and then more.


This 7.4Km route is about 3 kilometers away from our house in Barangay Balite 1st. That's around 13 kilometers for my Sunday long runs. For longer runs, I'll be including the Silang-Tagaytay Aguinaldo Highway. That's an 11-kilometer highway (22km back and forth, from Km 45 to Km 56 at Ninoy Aquino Monument in Tagaytay Rotonda).

With my jogging pants, singlet, Casio timer and rubber shoes.. it was the regular Sunday long run for me starting at 5:30am up to around 7am. Saturday night, I would be sleeping with my running clothes on. Early Sunday morning, I will just have to grab my Timer, wear my socks and shoes, prepare a very light breakfast (coffee and bread or a few spoons of rice and whatever there is). Stretch and warm up. Press the start button on the timer and then hit the road.

It's not so hard to wake up early and break from bed anymore. What am I doing? Why would I be waking up this early morning when all my housemates pretty much enjoy sleeping until about the noon time? I would stop the damned alarm clock and sleep a few hours more until it's all too late to run against the heat. The last three Sundays, it was a lot easier to wake up at the first sound of the alarm.

Again, why? I must be loving what I do as a runner. I must have fully embraced the sport and the dedication I need to fulfill my goals or come close to my goals. I have deeply learned that what I do today does have impact on what I'll be doing in the future. Come to think of it, that was the same reason why I had belly fats today. Hehehe.

In the past, I just eat what I want to eat. Do nothing. Sleep late and wake up late most of the time. Little by little, those little things accumulate and accumulate and accumulate and then hello big belly. Little by little now, I hope to reverse that process. Little by little, I should choose to be fit and run those scheduled runs however slow I might be running. And how hard the struggles might be. Because a few months from now, I know I'll be reaping the rewards of my hard work, determination, desire and discipline to succeed. Just little by little.

Scheduled Long Runs

WeekKilometersFinish TimePace (min/km)
0. Warm Up121:30:007:30
1.121:18:376:34
2.131:24:096:29
3.14DNS
4.151:23:565:36
5.171:40:455:56
6.141:16:115:27
7.15DNS
8.
Joined a 10K Race
9.
DNS
10.171:31:175:23

The table above will be my long run schedule up until the Globe 10Km race on March 21.

My first 12 kilometer run was to test if my legs were still ready for running. A feeling out run. Do I still have the stamina that I earned from last year? It turned out that a lot of fine tuning were needed. After the 6th kilometer, I was already walking because of the pains on the right knee. I am still bothered by this marathon injury.

The next 12 kilometer run, on the first week of my training proper, I was more comfortable. I finished the long run panting and happy. I had no walk break and there was no pain on the knees.

Last Sunday, I upped the long run to 13 kilometers. I was more relaxed. Despite the humidity and the darker than usual early morning run, I was able to run faster and longer. 13 kilometers in 1:24:09 hours. 6:29 min/km. Still way far from Runner's World's suggested training pace for my long runs (4:51 - 5:29).

Nevertheless, I'm still on the early stages of my 10K preparations. The priority is just to wake up early, enjoy and finish the scheduled run. Little by little, we will become stronger. Timing will soon follow. No rush. No injuries. Just having fun.

The Godfather

Last Sunday, I had to wake up early and finish the long run early. By 7am, I should be back home and taking a shower. By 8am, I should have traveled to Barangay Kaong and should be at the church by 8am. I would be a godfather of my girlfriend's relative and neighbor. I am always at her home on weekends, they must have ran out of choices. Hahaha.

So from 530am to 7am, I should have finished my scheduled 13-kilometer run. Good enough, I did it 1:24 hours. Just a little better than last Sundays 1:18hour 12-kilometer long run. Little by little you see. ;)

Jan 11, 2010

A Turbo-Injected 10Km Race Plan

Last Sunday, I woke up at 5:20am wishing I'd be able to run 12km without a knee pain and zero walk break. Any energetic desire to boost up and accelerate was deemed counterproductive. The objective was just a smooth and unproblematic run all the way from home to Silang main roads and back. Nothing fancy, nothing fast, just going for a continuous 12km Sunday long run (a long run is a subjective term!, 12km is already long for right now. hehe.)

6:34 min/km pace and no knee pains. With only a dog pooh sticking on my right running shoe as a notable slight disaster, the comeback long run was successful as compared to last Sunday wherein I almost walked the entire second half of the 12km route. :D

With that, we move on to our 10Km race plan...

Season 2: The Road To Boston

Chapter 2. Road Work

2.2 A Turbo-Injected 10Km Race Plan
Good thoughts are no better than good dreams, unless they be executed. -Ralph Waldo Emerson
Our running script for the season has been mostly written. It's time for "lights, camera, action!!!" And it has been a struggle action!!! for me to bring back my best running self lately. Sometimes the plan becomes a lot easier said than done. The body is a much tougher fellow to persuade than the mind.

But I'm trying. I guess it'll be that way until I finally regain that crucial moment of mind-body fusion. 41 kilometers in 10 days of the new year. And more to go. Much more.

So what adjustments were to be made? What's retained? What's clicking? What's new and what's gonna make the training days more exciting?

Last year, I fell on a running trap. I tried to improve my speed with Tempos and Intervals and thought I could get away without running the EASY runs. I tried to build mileage with speed work and BOOM! BANG! BANG! The mistake was costly and it almost ended my running hobby in the form of a right knee injury.

This year, I'd be a fool not to make key adjustments for an injury-free running season.

(1) First on my adjustment list is my foundation-building exercises - strength training by use of weights. Maybe my legs were not strong enough to endure the tough requirements of the marathon.

(2) Second adjustment is to get back to basics - run the EASY runs to build mileage. Last year, I only run 3 days a week. Tuesdays and Thursdays, I do speed work. Sundays, I run long. Most of my runs were Tempos and Intervals so I could improve my running speed. What is so wrong with that schedule? I don't have adequate mileage base to support my fast running days and long running days. I just kept on going for the hard workout (speed and long). This year, I've got to go back to basics. Running the EASY runs consistently. Tuesday, Wednesday, Friday and Saturday mornings, I'll hit the road early and run relaxed and easy. Runner's World suggests:
...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.

(3) Third adjustment is to understand, practice and earn the benefits of sprinting. Sprinting is of course the fastest running type there is. But it's only sustainable for a few hundred meters. Nonetheless, I believe there are a lot of running techniques that could be learned from sprinting. Speed form is crucial. So is being able to train yourself for your maximum oxygen threshold.

Last week, on some of my easy 1K loops, my runner friend and I did sprint for a 100m segment of the 1K-loop. That was a blast. It almost emptied our oxygen tank. Feels absolutely wonderful though. While sprinting, I had to take note of my arm swing, leaning angle and foot strike. I will talk more of it later on my upcoming blogs.

(4) Fourth, pay attention to hill training. One of my best race last year was the Rota Run in McKinley Hills. I believe that was because I trained for the hills in Silang-Tagaytay Cavite during my long runs. On the Philippine International Marathon, I struggled against the bridges and flyovers. Why so? Because I pu so much emphasis on Tempos and Race Simulation runs that I neglected much of my long runs on hilly terrains.

(5) Fifth, do quality speed works. Much of my success last year (21-minute 5K and a 44-minute 10K) was mostly the result of RTYPs and Tempo runs. The 10x400m intervals, the 5k tempos and the 21-10-8 marathon simulation runs played a huge part of my training. This year, I will continue doing speed work and hopefully reap the same benefits I had last year.

(6) Sixth, do not neglect the foundation-building exercises (strength, core drills, cross training). It's good to start the season with a strong body conditioned by boxing, basketball and weight training routines. Last year, I tend to drop these exercises as I build my running mileage. This year, I plan to maintain a strong body, a fit core and long lasting stamina by retaining these exercises and making room for them on my weekly training schedule.

(7) Seventh, follow the 2-week training principle. My usual training schedule last year consisted of weekly progressive running. I increase my weekly mileage from week to week trying to get stronger and building my stamina. Week2 is slightly longer in mileage than week1. Week3 is then longer and harder than week2 and so on and so forth.

The 2-week training principle is still a progressive schedule. The major difference is that we will have to repeat the same routine stronger on the following week. For illustration purposes, check the speed work training schedule below. Week2 and Week3 are the same. Then Week4 and Week5 are also same except that they are longer and harder than week2 and week3. The repeat week (Week3 and week5 on this simple example), requires that we get better and stronger as compared to the previous week. So while Week4 and Week5 both have the same 3K Tempo distance, we have got to run better on Week5 as compared to our performance on week4.

Working on this 2-week principle, we get to gauge our development in 2 weeks time. On the repeat week, we can already tell if we are getting better and faster by doing the same routines we did the previous week. Early feedback means a lot so we could adjust our schedule and tell how much we are progressing within each passing week. We would always want to beat ourseleves on the repeat week. This competitive attitude would then fuel us to improve and do better. (We still need to cutback on mileage from time to time to let the body recover.)

(8) Eight and last, we progress with our long runs slowly but surely. Last year, preparing for the marathon, my long runs fluctuated from 27km to 35km in successive Sundays. This year, I would be sticking to the 10% progression rule. I started with 12km long runs. I should be progressing very gradually. Runner's World Tip reads:
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.
To summarize the adjustments:
  1. Build the foundation for our running body.
  2. Build running mileage through easy and maintenance runs.
  3. Sprint training.
  4. Do not neglect hill training.
  5. Do speed work.
  6. Continue with the foundation-building exercises throughout the training schedule.
  7. Follow the 2-week training principle.
  8. Progress with long runs gradually.

Speed Table

Now that our running plan has been settled, we proceed to our speed training goal. How do we really improve our 10K performance. My idea is to carry my interval speed (previously at 1:04-minute for 400m, 2:40 min/km pace) to the race (best race pace is at 21:30 for 5Km, 4:17 min/km pace). I hope to carry my 400m interval speed to 10km as near as possible.

To put the intentions into actions, I plan to start with 400m intervals then carry as much of the speed to 800m and then finally to 1 kilometer. I will track my progress. Next, I will want to carry my interval speed as close to my Tempo speed. I will be running 3km tempos to 5km and then finally to 10km. I will be building my speed endurance little by little and hope to reach my target 10km speed by race day.

This would be my speed table starting this week until the Globe 10Km race on March 21, 2010. On my interval training days, I would record my best time for the interval distances (400m, 800m, 1k). I would do the same with my tempo training days (3k, 5k, 10k). With this table, I could easily track and tell how I am progressing with my running speed. This should be competitively fun - chasing for my best running time during my speed work training days. (A gray box means that distance is not applicable for the week's running schedule.)

WeekBest 400mBest 800mBest 1kmBest 3kmBest 5kmBest 10kmNotes
1





No speed work
21:08.6




8x400m Intervals
31:05.5




8x400m Intervals
4
2:35.94
DNF

6x800m
5
2:38.32
12:06.79

6x800m, 3k Tempo
6

3:50.56
20:43.78
5x1k Intervals, 5k Tempo
7

3:44.62
20:29.72
5x1k Intervals, 5k Tempo
8


11:57.1119:25.40
3k Tempo, 5k Race
9



19:48.51
5k Tempo
10



20:12.0743:58.786k Tempo, Pocari 10k Race
11




43:49Globe 10k Race
Our Speed Work Training Table
 
What do you think of the plan? Will it be effective? Any loopholes? 
I would be filling up this Speed Table up until the Globe race in March. See you there.

Jan 7, 2010

The Boston Qualifier Plan

Happy New Year!

I had my first long run of the year last Sunday. It was frustratingly slow but I had lots of fun while having walk breaks and just enjoying the sceneries on Silang, Cavite. That was 12 kilometers of running and walking after a month-long self-imposed non-running rest and recovery. I finished the early morning run in about an hour and a half.

Now we proceed on our Season 2 objective - Qualifying for Boston!

Season 2: The Road To Boston

Chapter 2. Road Work

2.1 The Boston Qualifier Plan

Before we could even go to Boston, we still have to conquer the most popular running event in the Philippines. Yeah! The Milo Marathon. That was one well-participated running event last July 2009 wherein over 20,000 runners participated. And it was not even the Milo Finals, it was just the Manila Qualifying Leg of the Milo Tour. You could just imagine how big it was on the Finals.

The Milo Marathon 2009 started on February in Subic. Milo toured the key cities of the Philippines in search for marathon qualifiers. Subic, Dipolog, Batangas, Iligan, General Santos, Puerto Princesa, Cebu, Manila, Tarlac, Davao, Butuan, Santiago City, Laoag, Cagayan de Oro, Tacloban, San Fernando, Tagbilaran, Baguio, Dagupan, Roxas City, Legazpi, Ilo-Ilo, Bacolod, Naga, San Pablo and Dumaguete. North to South and East to West of the Philippine Islands were visited and invited to run and qualify.

How many met the 4-hour marathon qualifying time and 1:15 hour half marathon qualifying time for the Milo Marathon Finals last October 11? Less than 500. Last 2008 and 2007? Less than 200 marathoners each. By the numbers, Milo Marathon Finals is one tough marathon event to qualify for.

And this tough local marathon event should be our stepping stone to Boston. Do we register a 3:10:59 hours on the Milo Manila marathon qualifying leg? NO. Not yet.

It would have been great to be able to do that. Realistically though, I don't think I can do it this early. Let's examine our last performances.

Last   5K race: 0:21:30.
Last 10K race: 0:44:10.
Last Marathon: 3:55:36.

For the Milo Qualifying Marathon 2010, we only need to duplicate our PIM marathon performace. However, we've got the Boston Marathon as the target. So we need to improve and get as close to 3:10:59 as much as possible. The keyword there is "possible."

Marathon Finish Time Approximation

A close approximation of a marathon finish time based on a 10K race finish time is to multiply it by a factor of 5. Mathematically 10Km x 5 equals 50Km. That is much longer than than the 42.195Km marathon distance. You have to consider fatigue in this approximation and some other intangibles not applicable to a 10K race. With that, I believe the 10Km multiplied by 5 is close enough to being accurate. See the following table for our reference.

10K Time
X5 Approx.
RW's TC Time
***
10K Time
X5 Approx.
RW's TC Time
50 minutes
4:10 hours
3:49:59

40 minutes
3:20 hours
3:03:59
49
4:05
3:45:23

39
3:15
2:59:23
48
4:00
3:40:47

38
3:10
2:54:47
47
3:55
3:36:11

37
3:05
2:50:11
46
3:50
3:31:35

36
3:00
2:45:35
45
3:45
3:26:59

35
2:55
2:40:59
44
3:40
3:22:23

34
2:50
2:36:23
43
3:35
3:17:47

33
2:45
2:31:47
42
3:30
3:13:11

32
2:40
2:27:11
41
3:25
3:08:35

31
2:35
2:22:35

My last 10K was 44 minutes suggesting a 3:40-hour marathon finish time. My last marathon was 3:55. Given the right knee injury I suffered, which I suppose was not included in the multiply by 5 approximation, the above table is a close-enough approximation.

Eduardo Buenavista, The Philippines premier marathoner, registered his best 10K time of 29 minutes. His best marathon time is 2:18 hours, just 7 minutes off the estimated finish time of 2:25 hours (using the 10K x 5 approximation).

While the approximation is just that (an approximation!), I believe the variance can be attributed to (1) proper marathon training (2) marathon race course and humidity / weather and lastly (3) the runner's endurance. A runner may not be able to carry his 10K speed to a marathon race due to his endurance threshold. Another runner might be able to run faster than his approximated finish time due to superb endurance.

So what's the point?

We will use a 10K race to gauge our future performance on the Milo Marathon Eliminations this coming July. Doing that, we will hit three birds in one stone.
  1. We will gradually train for the Milo Marathon by preparing for a 10K race first. Gradual training will help us build our running mileage. No rush, no injuries.
  2. We will be able to predict our future marathon performance much earlier than actually running a marathon. Thus, we could adjust and improve as early as possible. If we meet the target finish time, great. We will just continue with our training methods. If not, then we need to reevaluate and rethink our methods.
  3. A 10K race should help us improve our speed. That's a major boost to our qualifying chances. In short, we will be doing lots of speed training first before we jump on to our full marathon training.
By looking at the table a 48-minute 10K finish predicts a 4-hour marathon finish. That's our Milo Qualifier (MQ). However, we are aiming for Boston, so a sub 40-minute 10K is our target. We now have a short term goal folks. We will be training for a sub 40-minute 10K.

Runner's World Training Calculator

Here's a catch, the 10K x5 approximation can be much improved if we train properly. I have opined on why the x5 approximation could be off due to a runner's fatigue and endurance factor and his/her marathon training. We could limit the effects of these factors by training effectively.

Consider Runner's World Training Calculator. For a 39-minute 10K Finish, the x5 marathon approximation suggests 3:15 hours. The Training Calculator suggests 2:59 hours! I would absolutely like to train effectively and meet the suggestion of the Runner's World Training Calculator. To achieve that, however, we would have to follow the suggested training paces. Easier said than done!

The Runner's World predicted finish times are listed on the above table (RW's TC Time Column). As suggested on the Runner's Wolrd website: These times are projected equivalents and are not a guarantee of performance or final race distance times.

Our task then is to use these approximations as our guide to meet our marathon qualifying times. For the sub-40 minute 10Km finish time, Runner's World suggested these training paces:
  • 4:51 min/km EASY PACE
  • 4:01 min/km TEMPO PACE
  • 3:37 min/km MAXIMUM OXYGEN TRAINING PACE (intervals)
  • 4:51 - 5:29 min/km LONG RUN PACE
I have started running again. On the next blog, I would be elaborating more on the 10Km race plan.