Speedwork, Tempo or Both?

Has anyone tried doing a heart pounding 8x350 meter speed session followed by a 10KM tempo workout?

Normally when I have my speed sessions, its either a tempo run or a speed interval workout. And I don't do both together. It was actually my first time to both interval training and tempo training at the same time today and this is all thanks to my triathlete friend Joy Reginald Antolin (left picture). He is one of the Fort Strider's fast runners and is definitely the fastest swimmer I know personally. He is one of the athletes of Team Herbalife and he has contributed at the recent SUBIT triathlon for their team to garner the 1st place title. He also took the 14th place overall position. Now I've always wondered how this guy manages to train. This morning I was able to join him in one of his training. So the plan was 8x350 speedwork. Then a sub 50 minute 10K workout. He said that nearing the competition it will be more like 10x400 and a longer tempo. But what made me realize how serious he is with his Triathlon training is when I accidentally saw him one night at Bonifacio High Street around 9PM doing another speed session and I saw him on the same day doing the same thing in the morning. I haven't even mentioned about his Cycling training and Swim training and who knows where he tucks those.

To Joy, keep up the training, and I hope you get the prize at the White Rock Triathlon.

Btw, the guy on the right is The Fort Strider's club vice president Norman Pascual. Also a member of Team Herablife and a certified TI swimmer.

Marathon Training Updates

As Feb 24 nears (my first 42K Marathon), there are butterflies in my stomach. Racing 10Ks is much different than racing a marathon. To run one whole marathon is almost equivalent to not eating for two days in terms of calories burned. But what scares me the most is not the amount of calories to burn, but rather the amount of impact you do to your feet. Its basically pounding hundreds of pounds for hours. This is the type of stress that retires many runners because of major injuries. But I've made up my mind. Ill be running a marathon this Feb.

It has been a taper period already so this week is quite light in terms of mileage, but not necessarily easy. So what was my running plan this week? Well its straight tempo workouts from tuesday to saturday at distances 5K to 6K followed by a 16K long run on Sunday. I've already ran last tuesday until today at 4:40min per kilometer pace for each 6Ks (approximately 23 minutes for 5KM). So tomorrow would be my last tempo for the week. Many would probably ask how would a tempo run for 6K help me in my marathon goal when they are so short? Well, honestly speaking I'm not sure. Except that I feel I needed to keep my fitness elevated in the last 2 week with less chance of getting injuries by removing very very long runs in the middle of the week and very very fast speedworks. So its almost all tempos for me, but of course, I still need that 1 long run on Sunday.

But training alone isn't enough. I needed a clear cut strategy on hyrdration and mental motivation come Feb 24. So whats the strategy? Well heres my list

1.) After 10K drink water
2.) After 21K power gel
3.) 21K onwards, power gel and water as necessary.
4.) Stick with my pacing partner Glen.
5.) My watch does not tell a lie, so stick with that pace and remind Glen to stick with it also. If tempted to increase the pace, we need to slow down.
6.) Its okay to walk for a minute or 2, but please not more than that or else i might be tempted to ride a taxi cab.
7.) If possible, try getting the sub 4 hours goal time. If not possible, then there is always a Milo Marathon this August.
8.) Enjoy the scenery. This would be the first time I would be running around the whole Manila!

Alright, thats just about it. Pasig Marathon here I come.

My Morning Tempo Run

I woke up quite late already this morning around 630am and I wasn't in the mood in running at this time. I looked at my watch and decided that I'll just try running a few laps around the makati park area. I took my usual running clothes, adidas cap, and my can't run without Suunto watch and heart rate monitor. But as soon as I was about to leave the house, my 7 month daughter Meekha began crying. So I went back into the room took Meekha in my arms and cuddled her. As usuall, my cute irresistable daughter always makes my mornings a blessing. At this point I was already contemplating of not doing my morning run and play with her the whole morning instead. That wasn't a bad idea I thought. After minutes of playing with her, I gave her to her yaya, kissed her a couple of times and again I decided to continue my morning run. I thought it wouldn't take that long if I'd just do a 5km tempo run.

As I was about to walk to makati park, I thought that in order not consume much time by walking there, I decided to start the stopwatch do my run and do the laps that will complete 5km for my tempo run. I made my pace to approximately 4:35 seconds. I looked at my heart rate monitor and I was averaging 88% of my maximu heart rate, which is enough for almost a threshold level. I ended the run with still enough amo, but satisfied enough for the short workout. I clocked 23:00.8 minutes. I was so happy with the time, cause it was my best tempo training run. I was 8 milliseconds close to clocking in the 22 minutes section. I was thinking of trying a 5KM race soon. Normally, I use 90% to 95% effort during races, so I hope I could get a good time on my next race.

This tempo run also made me realized how much I had improved compared to 3 months ago. 3 months ago, doing all my effort, and almost vomiting doing so, I only clocked around 26 minutes. 26 minutes and I had absolutely no more amo left. But today, a 23 minute tempo run was now just a normal day in the park.