Building Up Mileage - Milo Finals Training Schedule

After my July marathon, I rested and remained on my bed on Sunday mornings.

From 211 kilometers of mileage last July, I logged a measly 35 kilometers for the whole of August. I loved the rest though and I absolutely took comfort from my bed rather than those long tiring run on the road especially during Sundays.

Until now.

I now need to slowly build up my mileage once again as the Milo Finals is slowly but surely approaching. From 8-10 kilometers a week, I am now pushing for 42-50 kilometers per week of running. Time to rise and shine early once again. To do some road pounding in a quest to conquer yet another marathon.

We build. We build. One more time. Up we go again, bye bye bed, hello highway.

For me, the marathon is pretty much like building a house. Before you can go rest at night on a comfortable room and eat your meals at the kitchen, you need to lay down a very strong and solid foundation first. And that's my weekly and monthly mileage. I can't go and run a successful marathon without diligently piling up kilometers and kilometers of mileage. That is how we build endurance. That is how we condition our legs and lungs for the long marathon grind.

http://immobilienblasen.blogspot.com/

And one critical thing about the foundation, we must be careful to lay it slowly and gradually. Start building the mileage base with manageable Easy and Long runs before we pile up the longer Long runs, the high intensity Yasso runs and the Tempo runs.

This is still the same principle from the Eliminations, only a slight modification to run longer Tempo runs for speed endurance and longer Long runs to be able to finish the marathon stronger. Just incorporating my Alpha 1 teammate's advice to maintain my speed and focus more on endurance training. Thanks Eugene for those cues!

And if the foundation is solid enough, then we can sleep a good night rest and eat our sumptuous meals later.

We build. We build. One more time. Up we go again, bye bye bed, hello highway.

My Milo Marathon Finals Training Schedule

Week #	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1
2		8K Easy
3		8K Easy		5K Tempo
4		10K Easy
5		10K Easy		7K Tempo
6		10K Easy		7K Tempo
7		12K Easy		9K Tempo			21K Long
8		12K Easy		9K Tempo			25K Long
9		15K Easy		12K Tempo			29K Long
10		15K Easy (only 8Km)		12K Tempo		***
11		15K Easy		13K Easy			29K Long
12		Yassox4	5K Easy	15K Tempo			31K Long
13		Yassox5	5K Easy	15K Tempo			33K Long
14		Yassox6	6K Easy	17K Tempo			35K Long
15		Yassox7	6K Easy	17K Tempo			31K Long
16		Yassox8	7K Easy	19K Tempo			35K Long
17		Yassox9	7K Easy	19K Tempo			39K Long
18		Yassox10	5K Easy	15K Tempo			25K Long
19		10K Easy		10K Tempo			MILO FINALS

Fun Park Time Trials

In the next few weeks, I will attempt to break the 40-minute 10Km barrier.

Image from www.popstarplus.com

I haven't done that yet much like Coyote failing to catch Road Runner each and every time.

On Tempo, my fastest had been 41:08 minutes.
On a race, it was 43:49 minutes.

Focus and concentration play key roles for me to run a fast 10K.

During races, I get tons of pressure form my own self. The need to perform. The urge for a fast start.

During Tempos, I get to relax more. I tend to start slower and then build my speed as the Tempo progresses. There is no pressure to break official PRs. Just that playful attitude to try and clock some fast times.

Also playing a crucial role on faster Tempo times is knowing my pace for each kilometer. I run a 1K loop 10 times. Each loop, I will push the Lap button and gauge my lap performance. Need I run faster on the next? Need I slow down? There is that element of feedback that I get for each lap.

During races, I get lucky if I see kilometer markers every 2 kilometers. I do not have that constant feedback to restrain myself from over speeding or to push myself to catch up with my goal pace.

Why not buy a GPS running watch then, you ask. Well, I don't have the budget for it. And another thing, I don't see our Filipino elite runners wearing those expensive watches either. It is a good thing to have, but it is not a must have. (Hehe. I kinda like to support my own set of preferences and rationale.)

So I will be training on my 1Km lap more. And will be trying to let my mind and body adapt to that pace. Let the pace be embedded on my system naturally. And then with sufficient training and repetitions, hopefully I can carry it on a future 10K race. (without breaking my precious piggy bank in the process!)

I will be running these Time Trials every Thursday night.

Table Last Edited September 23, 10:00AM

Training Week	1Km Tempo	3Km Tempo	5Km Tempo	10Km Tempo	Notes
3	3:35				First attempt = 3:38
5		13:15
6		12:48			4:16 pace
7			21:36		4:19 pace
8			21:32		3:59, 4:12, 4:28, 4:31, 4:20
9
10

My Park Time Trials

Lucky Me! - Our Prenuptial Photos

Photos taken in Tagaytay Picnic Grove on September 2011

The girl I want to spend the rest of my life with.

Taking life's journey hand in hand together

Will you marry me?

Oh Yes! It's a Yes!

What lies ahead for us?

Stay in my arms from sunrise.. to sunset.

Let us dance this dance of life together now.

All eyes fixed on you

Sarap!

Sinong unang lalapit pag may tampuhan?

Ikaw o Ako? Hmmm..

Hehe.. Oo ikaw! :p

3rd kiss ko na 'to!

Isa pa kayang kiss?

Nerissa: Isa pang kiss?

Jayson: Hmmm.. Cge na.

Uyy.. papakiss na yan.

Yehey!

Practicing the 'carry'

Yehey! See you at the wedding guys..